jdgro Member

JamaicanLady, funny you should mention 45# being heavy for the squat-press move....lol. I got all mentally geared up, picked it up and was like, um, no, this is not happening. But I was able to so 2 sets of 10 with a 20# barbell. Great workout today. It's going to be a little adjustment learning some new moves but I guess…

Been awhile since I've logged in here. Hi everyone! Just finished suggested week break between stages. Finished stage 1 and am moving on to stage 2. I have butterflies all over again about trying some new moves. I know it is good to never let myself get too "ho hum" comfortable about my workouts. This is a good stretch but…

Okay this is interesting. I just finished week 5 of stage 1. I have one more "B" workout then AMRAP for each, then a rest week before starting stage 2. I decided I am taking the rest week for sure because it coincides with some travel we have planned. So anyway, I am up 3-4# since starting five weeks ago! though I have a…

Thanks, Runz. I remember reading something about people getting hurt using a Smith machine. At the level I'm lifting now that's unlikely but I will get stronger and be lifting more so will just stick to regular squat rack. I think I just need to get in the gym at less crowded times.

Hope all my fellow American ladies had a wonderful July 4th! I lifted and it was surprisingly crowded at the gym:-( Etiquette question: is it okay to ask someone if you can work in with them, or should you wait to be asked? Normally if it's not clear whether someone is using something, and I ask, they'll say, "Oh, work on…

Ladies, should I be pushing myself harder to up how much weight I am using? I am still in stage 1 (middle of week 4), doing it 3x/week so stage 1 should take me 6 weeks. Here are my logs. Wondering if this looks right or if I should actively challenge myself more. Opinions? Squats June 9 (substitute holding dumbells)…

re: sore back after 2nd workout -- this could be from deadlifts. Have you ever done them before? This program was my first time ever doing deadlifts and I was a little worried to be sore the next day. But it definitely is a "muscles sore from working out" not a "I'm hurt!" or injury type of soreness. So maybe that is what…

Hi! Sent a PM to Sarauk2sf requesting BF estimation. I couldn't figure out if there's a way to attach pics in a PM or if I need your email address. Thanks!

Re: HIIT-- when I was in HS and (very briefly!) ran track we did "fartleks" which is kind of what HIIT reminds me of. On Doctor Radio I think they were talking about folks who are "weekend warriors" going out and pushing to 105-110%+ of their max HR based on age. Also I guess some cardiac centers are now starting to use…

Re How long it takes to do a stage 1 workout -- I could see it feeling short if you are used to spending a lot of time in the gym. It is a very efficient workout. I really wanted to squeeze my workout in on Thursday and only had a short period of time so I did everything as efficiently as possible. Walked in, only warmed…

Me again! Okay so tomorrow is the day in stage 1 when I switch from 2 sets to 3 sets. It feels like it's going to be a lot. How did most people do this? Like did you do the same amount you did most recently and just bump up to 3 sets rather than 2? I just increased weight this week so arleady feel like I'm pushing myself…

Or maybe this post-lifting swelling phenomenon which I'd never experienced before but had happen last week (but only to my thighs.) Does that happen to your back?

Hi there ladies....weird question. Is it too early (only in 3rd week of NROL4W) to have this be related to my strength training: I am having a weird "under boob" thing happening with my bras. At first I attributed it to the straps shifting around somehow, but it now seems to be all my bras and then today I was in a bikini…

Oh also have to report an unanticipated and very good side benefit to my new weight lifting. I have had this painful tailbone thing for well over a year now. I haven't been able to discern a pattern to it though driving for long periods of time does aggravate it. Though, sometimes I'll drive just half an hour and it'll be…

Thanks for the lifting pad info. I brought a heavier towel that I was going to roll up and stick under the bar but I ended up discovering THE busiest time I've ever seen my gym, so I stuck with my dumbell squats (the ones from the book with heels under 10# plates) instead. Noon on a Monday -- I am thinking this is the time…

Tell me more about these foam pads for squats. Is this something that is in the gym or is it something you bring with you? I did put a towel between the bar and my back but it was one of those really thin hand towels (just the towel my gym makes you bring so I just end up bringing it and aimlessly carrying it around with…

Good workout to close out week 2 today:-) Hubs and I went to the gym together so he could check out my gym with a possibility of joining. But he hurt his shoulder over Thanksgiving and has been kind of hiding how bad it is. Today he was showing me where a bone (??? or something??) is visibly poking up where it should not…

Beeps, I 100% think that DEXA for you was wrong! There is NO way. I saw somewhere (on some My Fitness Pal board but don't rmeember which) a chart with example pictures of various bodyfat percentages. There is just no way you are what that DEXA result said. Could something really weird have been going on with you with…

Thanks ladies. I am not at a healthy weight now. I am underweight by about 8-10#. That's part of why I wanted to get more into serious weight lifting. My weight was lower than it is now and I was able to gain a bit over the past several months. (I had some health issues last year that contributed.) But I want to gain…

Thanks so much for the info, ladies. I think I need to just do it and see what happens! Beeps, what is a DXA scan? (I have heard of a DEXA bone density scan but I am thinking you are talking about something more related to body fat?)

Thanks, ladies. I guess my question is if I start with a bodyfat of 15% and gain 8% of muscle will I end up with a scary-low bodyfat like 8-10# or something? Or will "gaining 8# of muscle" work out to where I go from weighing 100# now to weighing 108# at the end but my overall BF# is the same 15#? I am doing a "natural"…

Okay, so I am in week two of Stage 1, ie just getting started, and I am just coming to the point where I'm thinking that maybe **I** am that one person who is the exception to all the stuff the NROL4W author writes in this book. Help me out here! Because I know I cannot be the only new person who goes through worrying…

Sounds painful, Runzalot:-( Does it hurt along the outside of your knee? Could it be ITB instead? (Which would be a lot better problem to have than torn meniscus which I hope isn't what it ends up being!) Heading off to the gym this morning. I found a workout buddy but she can do T/Th so I am going to switch it up from…

Hi ladies -- checking in to report that I am SORE! (To recap I started for the first time ever this week working out on Monday and Wednesday doing Stage 1A and 1B.) So very sore. Mostly my abs, fronts of shoulders, and inner thighs are sore. I am going to try to get to bed early tonight to be bright eyed and perky for my…

SunshineLivel - what type of HRT does your doc have you on? I go to a naturopath and I was really surprised when she wanted to put me on estrogen. Before having these health concerns this past year I would have said I was opposed to HRT because I've heard it can be dangerous for breast cancer. But the naturopath explained…

Fear of deadlifts was so dumb. It was a total non-event lol. I just picked it up and did it. In retrospect I don't know what I thought might happen lol. I am noticing something the author talks about in the book which is the issue of grip strength. I noticed this on Monday with the step-ups. I felt like my legs were okay…

Oops 2x post

Thank you for the warm welcome and great answers, folks:-) I'm up early today to get to the gym first thing. I do have time later but don't trust myself not to talk myself out of going! Today is my 2nd workout. Everything is exercises I've done before EXCEPT a biggie: deadlifts. I was a little nervous about doing back…

Is this daily chat a good place to ask questions? I feel like I have a lot! Like...he says to drink a protein shake right after workouts. How long is "right after"? Not really a shake person but I'm giving it a try. I found a recipe for these homemade snack things that are like these balls you make with peanut butter and…

Hi everyone! Just wanted to say hi especially to my friend Beeps:-) (it's Dru.) I just started this program yesterday. I feel like I have lots of questions so this group is a great resource. I'm very active and have lifted weights in the past but I'm that classic woman he talk about in the book who progresses from the 5#…