jsextrasmooth Member

Last A workout done today. Good news is I've corrected the imbalance in my legs, so should be good going forward. I really concentrated on nailing the form rather than focus on upping the weight. I just could not get on with the DB overhead squat though - glad to see the back of it, and the BWM! One more workout left, then…

Yep it's pretty dead in here. How did you get on with the planks? Did my 3rd B workout today, didn't get to lift the last half of the week for various reasons. I'm trying to stay out of my hubby's way as he currently has man flu and is feeling sorry for himself! I do feel that 120 can be too long for some of the exercises,…

So I managed my 2nd B workout on Friday morning (but skipped the HIIT) before heading out with friends Friday afternoon. Ended up in Hooters of all places, ate far too many wings and drank far too much beer. Needless to say I was not too clever on Saturday. Won't be doing that again in a hurry!!! Back on track today though…

Sue - congrats on the PR - that's great! I haven't done a SLDL for some time so have no idea what I can lift, but I'm know it's nowhere near 120 lbs! Must feel great! You deserve to reap the rewards of all the effort you're putting in with the trainer :drinker: Ihergenr - good luck in stage 6, let's hope your dream was a…

I agree! I prefer 5B though to 5A, but I'll take either over Stage 2/4 any day :laugh: Cangirl - hope your pull is feeling better, mine is tight but not painful, so being very careful whilst trying to make sure I work it properly. 2nd A workout completed today - did the full 4 sets of 4 reps where required and even did the…

Nice work Sue :smile: Did 5B this afternoon which went ok. Upped weights on most exercises except the partial squat which I did BW only. Hoping all is good again for my next workout.

It's very awkward at first, but personally I'd give it another go. I found I really had to keep my elbows right up to get the bar on my fingers, and only dropped my elbows to grip the bar after the squat, as I drove up through legs/hips. Also I think may have used one of the slightly smaller 6ft oly bars that was on a…

Yup, just got to get on right? Funnily enough my right groin isn't very happy today at all. I think I may have squatted too wide on Tuesday as my concentration was focused on not messing up my left glute. It isn't painful when I'm active and I can't recall it being particularly painful last night when using foam roller,…

Did the first workout of Stage 5 today including BWM. Oh how it all comes back to me lol. I have developed a serious imbalance so my left side is quite a bit weaker and I've had to drop the weight. It's the side I pulled my glute on Stage 3, which the romanian deadlifts really seem to hit hard! I've added 2 additional sets…

Oops! The important thing is that it sounds like only your pride was hurt. Top effort though and wow 50kg at the end of Stage 1!!!

Last Stage 4 workout done this morning. I'm glad to see the back of it. Did 3 sets of everything except the planks which I did 2 sets. It's taken a while to complete due to holidays, a dip in motivation and also some hip flexor / adductor issues. FSPP: 20kgs - 27.5kgs (44lbs - 60.5lbs) Step-up: 20kgs - 25kgs (44lbs -…

Great news Sue! See you on the Stage 5 thread soon. 4th A workout done today. Couldn't do it yesterday as had a large dose of DOMS despite a stretching session and a long painful session with the foam roller! One more workout to go and will then post up my stats.

So 3B workout completed today. Managed to up all the weights except for the prone cuban snatch which I'm stuck at 5kgs. I've had to up the reps instead as my dumbbells are in 2.5kg increments. Also did the HIIT afterwards, but could only manage 3 intervals on the rowing machine due to my ongoing problem with my glutes…

Yes great job cowgirl! Thanks for sharing, you should be very proud of your achievement :drinker:

Hey there Stage 4 ladies, Well I'm back from a fantastic skiing holiday. I say holiday but my legs are sooo tired. I've never skied so far or hard (thanks to the extra strength NROL has given them), I REALLY enjoyed it. The downside is that having gone skiing on Sat morning before flying back on Saturday evening, I did…

Sue - hope the flushing procedure went well and hubby is on the mend. Emgel - ouch! Hope you got your workout done. 3rd A workout done yesterday evening, I was tired from running around doing errands all day, so wasn't one of my better workouts. Struggled with the 1 point rows and by the time I got to the planks I could…

Sue, sending healing thoughts for your hubby - hope the doctors sort that infection out quickly :flowerforyou: 2nd 4B workout nailed today, will do the HIIT tomorrow. Upped weights on some exercises but struggled with some of the dumbbell exercises as my dumbbells are in 2.5kg increments.

Hey ladies, So my new rack/weights etc set up is complete and I love it! No waiting around for someone else to finish and I can take as long as I like. I'm also really hoping that my hubby is going to start using it which leads me to my NSV! My hubby in the pub last night actually complimented me on how well I'd done and…

Did most of my first B workout yesterday at home, but missed out the lat pulldown as don't yet have the rig to do it and I've stopped doing the prone cobra which bores me silly. I have DOMS with a vengeance today! Cangirl, sorry to hear about the pull. Have to say my hip flexors, groin muscles and hamstings were feeling…

Should've started stage 4 this past week, but have been so busy I haven't managed to get to the gym :sad: lhergenr - the book definitely says elbows in! I too got confused and had to double check. I've decided to take the plunge and ordered some weights, barbell and a rack with lat pulldown - so soon there'll be no excuse…

Welcome to the killer that is Stage 3 lol. I averaged somewhere between 75-90 mins for the A workout. I became anal about thoroughly warming up my legs and stretching afterwards as my hamstrings were permanently tight throughout this stage. 90 mins wasn't unusual for me including BWM (and I still managed to pull a glute…

Not mine unfortunately gadenni - jhgreer can take the credit for those! I feel similar to you about stage 3 v stage 2, but haven't had a problem with the bench (but then I don't have big boobs lol). I have noticed however that some benches are much longer or wider than others, so not all benches are best suited to the…

Yes, welcome back Holley! Did my last A workout today, and completed the BWM too now that my glute has recovered. Just the B workout to do on Thurs and then I'll be done with Stage 3.

This :smile:

Impressive stats, I don't think I'll ever hit 175 on a Lat pulldown!! I did WO4A yesterday, but had to take it easy and didn't do the BWM as I pulled my left glute trying to work through cramp when doing HIIT on the rowing machine on Sunday. I don't seem to be able to manage more than 12 mins on the rower without getting…

3rd A workout done today. Went much better and I completed both sets of the BWM for the first time which I'm really happy about! It's taking me ages to complete though, I'm glad I'm doing this workout at home (really happy with my new dumbbells too). CanGirl & Sue - nice to see your enthusiasm for Stage 4 - I hope I feel…

I'm afraid I don't have an easy answer for you right now, but if it's any consolation, this stage is really kicking my butt! 2nd A workout for me today and my goodness it was tough. I got half way through the 2nd BWM before it beat me and I completely ran out of energy. The burn in my legs was just too much and I was…

I too quit in July and I joined MFP in August so I could log my food and not put on weight. It worked! I then found NROL4W and started weight training to keep me focused and have a goal to work to. I am the same weight now that I was when I quit (give or take a few lbs) and I feel sooo much healthier and stronger! Well…

I honestly wouldn't worry too much about the calories to start with. What you've suggested for your workout and non-workout days sounds fine. If you feel hungry or find that you're short of energy on a workout you can up the calories as and when. It's very different for everyone. I don't follow the diet in the book and…

Welcome ladies. Carrie, well done, you've clearly reaped the rewards of your hard work! Lifting is great, don't be afraid and ask your trainer to take you through the moves for Stage 1. You'll soon get used to being in that area of the gym! Be sure to post in the Stage 1 thread, there's lots of help and support available…