lhergenr Member

I get calluses and they don't bother me too much but what does bother me is my weak grip strength. My wrists and forearms start really hurting when I'm doing something like step ups and holding 5-10 pound dumb bells in each hand :(

I'm doing NROL4W as well and love it. If you feel silly taking your book to the gym, don't. It's really not necessary. As others have said just practice the exercises at home. In stage one, workout A, you're only doing 5 different "moves" so it's pretty easy to remember. Same with workout B.

i'm about halfway through stage one and have lost a pound or two, haven't taken measurements unfortunately. i do feel stronger and more confident though. downside-i feel like my boobs have gotten a tad bit smaller, which is sad because there wasn't much there to begin :(

I drink a protein shake after my workout. Usually .5 cup of almond milk, 1-2 scoops of body fortress whey vanilla, .5 banana, and a T of peanut butter. Really yummy. I don't do the workout in the book, I just do 5-10 minutes on the elliptical until my heart rate is up.

Understandable! It's confusing at first with all the different terms. You have your workouts, your exercises, and then all the letters assigned to each workout and exercise.

That makes perfect sense to load at waist height on the rack, thanks! I definitely over complicate these things because I'm fairly new to heavy lifting and I don't want to get hurt or drop things haha....Also don't want to look like a total newb to other lifters at the gym.

Yes, that is the whole workout A. You'll do 2 sets of 15 reps for squats Then 1 set of 15 pushups, 1 set of 15 seated row. Then repeat this to total 2 sets of each. Then 1 set of 15 step ups, 1 set of 8 prone jack knifes. Repeat this to total 2 sets of each. Does that make sense with the way I laid it out? I was really…

I just started stage 1 a couple of weeks ago. I was doing the 30 day shred as well but soon got very bored with it. The lifting is much more fun for me (and challenging). My next workout will be tomorrow, I'll be doing B3. I've been increasing weights slightly each time I do a workout. I know this is against the rules but…

Yeah that method crossed my mind but for some reason I thought it wouldn't be practical. But hearing you say it puts it back into perspective haha. That's what I'll do!

I'm sure I'm over thinking this, but say I'm deadlifting 100 pounds (which I'm not YET). I load up the bar on the squat rack and then need to get it to the floor obviously. The task of getting a 100 pound bar from the rack to the floor seems frightening. I'm not sure if I could do it! Any tips?

Did workout A3 today and I just want to say that I finally stepped it up and used the squat rack today! I'm not sure why I was so nervous about it. Started off squatting just the olympic bar but excited to up the weight in the future. Also how is everyone doing their lunges? Are you doing walking lunges? I've just been…

congratulations! i felt so wonderful the first time i did that. it's been a long time since i've ran 5 miles though. time to get back into it!

Also, if you need to resort to using the safety bars, how would you get out of that position in order to "drop" the bar? It seems like it'd be a messy situation getting out of the back squat.

what are the "sissy" bars? the 5 ft ones? i'm curious because the olympic bar kind of intimidates me, though i plan on trying it tomorrow.

i like the rocketfish earbuds. they're cheap and have soft "buds" with interchangeable sizes.

I'm not a serious runner but try to get in a run or two each week in addition to my other exercise. Weekly mileage is anywhere from 2-10.

I don't have much to add, I wish I had a HRM because I'm curious as well. But I love hot yoga, I do it once a week and it's especially nice on chilly days!

Nothing wrong with running slow. I can manage a ten minute mile but if I do, I'm exhausted and done after one mile so I tend to stay at a 11-13 minute page for longer runs. But if you do want to be faster, you should incorporate sprints into your runs once a week. For example warm up for 5 minutes then run as fast as you…

9-15: 1 hour of yoga 9-16: 15 minutes on the elliptical plus workout A2 of NROLFW

Pretty close! Age: 23 Height: 5'4" CW: 131 GW: 125

I buy the Champion sports bras at target. They're priced well and cute. I don't have a lot that needs to be supported but they do a good job for me. They have different styles that would probably work well for the larger chested.

9/14- workout 2 of NROLFW, so.. deadlifts dumbbell overhead press lat pull down lunges swiss ball crunches plus about 15 minutes on the elliptical

there's a post here on page 3 that really clears it up. i think you and i had the same confusion. workout one of stage one was pretty rough for me because i did WAY more than necessary. i did 2 sets or 15, 2 of 12, 3 of 10, and 3 of 8 for each workout! hahaha. i feel silly now. for your first 2 workouts (A and B) you do 2…

i only count something as exercise if i'm putting on my work out clothes and tennis shoes and intending to exercise. whatever works best for you though.

I wouldn't waste money on it. Just buy raspberries instead. seriously.

That still seems disproportionate to me. Personally I don't know how you'd eat 1775 calories a day but only 44 grams of carbs. I'm sure it can be done, but I find it hard enough to stay under my carb goal of 100-150. My macros are set 40 20 20

What? Someone scared of getting too much protein? I'm always worried about not getting enough!

My major gym peeve is when someone sits on a machine, not using it, and just chats with somebody. I was on the elliptical the other day for 15 minutes and the entire time I was on it there was a girl casually sitting on an ab machine right in front of me (the only one like it, so if someone wanted to use it they had no…

i've been doing low carb (this week hasn't gone so great in that respect though) but i will never stop eating bananas. c'mon.

today i had this: 1 scoop of vanilla whey protein 1 Tb peanut butter 1 Tb chocolate chips 1 Tb ground flax seed 1 banana .5 cup almond milk it was really delicious