Kmsnomaha Member

Just finished Stage 3 Workout 4B. Final results. Barbell Roman Deadlift BO Row - 80 lbs Partial Single Leg Squat - 30 plds - 2 15 lb db These were easier holding weights! Wide Grip Lat Pulldown - 70 plds The next weight increase was 80 lbs and I just couldn't do it! 75 would have been perfect. Back Extension - Holding 25…

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I wish I could say I was at 10 lbs on the YTWL (I am at 8 lbs) That posting and credit goes to: mstawnya. She is the rockstar doing 10 lbs on those horrid YTWL's. I will be glad to be done with those tomorrow. :)

Wow! Extremely impressive weights.... You are a rockstar...

Stage 3 Workout A complete!! 1 Arm DB Snatch - 20 lbs DB Single Leg DL - 50 lbs. 2-25 lb db BB Bentover Row - 65 lbs DB Single Arm OH Squat - Can you say AWKWARD! 8/15 DB Incline Benchpress - 50 lbs. 2-25 lb db. I felt like I could have moved up to 30 lb db's if I had a spotter. Plank - Ughhhhhh! 45 sec on forearm. 1…

"God doesn't give you anymore than you can handle" I have a severely handicapped daughter and yes there are days when it is definitely more than I can handle! I hate this saying...

I also superset all the abs. Rest time approx 60 sec (give or take a few seconds). 10 minute warmup. Usually takes 75 minutes. I use a 25 pld plate on the back extensions. I don't have a bad back but def. don't want to get one!!! This is the most weight I could/would go on these. Seems like all the workouts are light on…

The group "Eat More Weigh Less" has some great information on resetting your metabolism. You need to make sure to add strength training and eat at TDEE. Alot to read but great information! They also have a facebook and webpage now in addition to the group on MFP. Yes! years of yo-yo dieting does affect your metabolism.

I agree. This overhead squat is very strange! What is it suppose to work? Is the goal to lower the bottom weight as low to the ground as you can while squatting? I feel like the movement is pulling me slightly off to one side (does that make sense?).. This has been one of my least favorite moves. Mostly because i just…

There are alot of ladies on MFP following NROL4W (it is a book). There is a group on the site for it. I have been following it for weeks now with success. Losing inches and gaining muscle! yeah!

I am new to this. Currently doing NROL4W. I am currently half way through Stage 3. Going to take a week vacation break after before starting Stage 4. During a "cut" should you omit exercise, increase cardio? Confused on this part of it. Thank you.

I need advice. I started NR on 4/30. I am 46, 5'3, starting weight 135. Currently on 2nd week of Stage 3. I have lost 4.5 inches overall but not a single pound! I weighed on 06/09 135.1. Weighed again today. Exactly the same 135.1. I thought something was wrong with my scale. Moved it to a different spot. Same!! I feel…

Your stage 2 weights were very similar to mine. I used 20 plds on the dumbbell snatch. ( yep. Half of the weight I was doing on push press). The single arm overhead squat was AWKWARD! I used 8/25. Maybe the 25 lb was too heavy? A lot of arms in this workout! BWM... Oh my! Thighs were burning...... I would not plan on doing…

Congratulations to all of you just finishing up Stage 2. Great results for all of you... Welcome to Stage3!

Same thing happened to me the other day with reverse wood chops (stage 3). I used a hand weight and just did the motion. I believe you are getting the same benefit! You could also use a kettle ball.

I am 5'3 and I used a bench with 3 risers. It was perfect height. Make sure front leg is not too close to bench. If doing this correctly you will feel all the weight on front leg. Balance is tricky! I loved these!

Welcome back!

Did my first workout tonight... Question? Really necessary to wait the 105 seconds between sets? I could tell with the increased weight that I needed more of a rest but 105 is a long time!!! What is the harm in shortening the rest period to say 75 sec like stage 2?

I agree with Twinmom that beans are an excellent source of protein and fiber. You can buy a bag of dried beans that would be very inexpensive and cut down on the sodium. Tuna is also a great protein source that is not too costly. I was not a big protein eater myself. Had to start slowly. Instead of 3 oz of protein I would…

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A 40 something year old lady in a 1980's leotard with the thigh high cut legs. Bare legs except the leg warmers she was wearing. Hair in a pony on top of her head with a "scrunchie"....... I thought for sure I was on candid camera. Nope. She was just there working out...

Here is a link to an article that I found very interesting. Explains why you are seeing the weight gain. Hang in there!!! http://www.columbussports.com/content/writers/dan_falkenberg/ive-started-working-out-why-am-i-still-gaining-weight.shtml

Thank you everyone for all this information! I look forward to reading it all from the first post to the last.

I am 5'3 and I used a bench with 4 risers for the split squats... The lat machine at my gym goes in 10 pld increments! I hate it! Makes it very difficult to increase the weight. This B workout is taking me a full hour to complete. Does not leave me anytime for intervals! :(. Does anyone do HIIT on their off days instead of…

Congratulations! Awesome Stage 2 finish... dumbell prone cuban snatch (This makes me laugh every time I say it) - 25 lbs! You rock. Is that (2) 25 pld dumbells or (2) 12.5 pld? Either way - Fantastic! I am struggling with 2 - 5 lb weights.

That video was much better! That is exactly the way I have been doing them but with the front foot on the box.

I thought your hands were suppose to come down on the lunge part by your foot on the bench? In that video her arms are going straight out...

I think this is something that is totally individual. You need to figure out what works best for you, everybody's body is different. I definitely think there are alot more factors than just a number on a scale... Question? If you did not know the numbers how would you feel about the weight you are at now? I have not lost…

I think that is a good starting point. I used (2) 20 lb dumbells for the shoulder presses and for the FSPP I used a 40 lb bar. It was perfect!

In NROL the emphasize heavy weights. In the first stage you start out with 3 sets of 15. Use the heaviest weight you can in order to make it through all 3 sets. If the weight feels too light in the first set, increase in the 2nd set. Etc...