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Forgot to check in after my first Workout B, and I did my second Workout A yesterday. I realized after checking my book for Workout B that I did the 2 point rows wrong, I held a weight in each hand and did them together instead of one arm at a time, no wonder why they were hard! Now i know for next time, haha. Workout A…
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I got my first Stage 6 workout in on Wednesday! And my underarms and triceps are STILL SORE! I ended up needing to use 50 lbs in counterweights on the chin up assist machine, but that seems in line with what I have been able to do with the lateral pulldowns. I weigh around 160 and I could do 120 lbs for that, so 40-50 lbs…
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Finally starting Stage 6 tonight! I finished up Stage 5 on Monday and I felt pretty good about my progress, I got up to 120 lbs on the lateral pulldown. I'm most nervous about the negative chin up, I'll have to figure out the assist machine thing. Plus I'm 5'2" so hopping up to a bar isn't easy! The rest of it looks pretty…
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I'm using that chair thing in Stage 5 right now. I forget which exercise I use it in, but if you hold your legs out straight in front of you when you raise them, it's tough! Definitely works the abs and lower back muscles quite a bit. I'll likely do that instead of the incline crunches. My gym only has one weight bench…
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When I start Phase 6 next week, I think I'm gonna have to use the chin up machine to do the negative chin ups. I'm 5'2" and the machines that have pull up bars are dual use and always have people on them since they're weight machines too. I'm excited to be starting a new stage, Stage 5 has gone REALLY slowly because I was…
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I'm nearing the end of Stage 5 and I was debating whether or not to do Stage 6. Reading through all the posts on here I think I'll give it a try! The worst that could happen is that I'm not a fan after doing each workout once and I move to 7. But I figure if I've been through Stages 1-5, I can handle Stage 6. I need to get…
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Sometimes you can use household items for strength training. I've heard filling water jugs or laundry detergent bottles with handles with water or sand make for good weights. I second the suggestions above. I know exercises like step ups are good for your lower body (helps if you hold something heavy when you do them for…
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I'm likely going to be at that point soon, I already hold 2 30lb kettlebells for the stepups and my arms are nearing their limits on holding onto them for that long. I use the platform things my gym has in varying heights, I'll have to try the next highest one, the one I use now is about up to my kneecaps. I'm going to aim…
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I'm from Reston, VA near Dulles airport in NOVA. I finally got around to visiting the other half of the state a few months ago (Waynesboro and Charlottesville area), so beautiful down there! We did the Skyline Drive at sunset and it was awesome. Gorgeous view!
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I finally got to starting Phase 4 yesterday! I had some issues though partway through with feeling kind of dizzy, so I had to skip the last set of exercises (wood chop and planks). I'm going to add them on to Workout B tomorrow I think. I was planning to start at the same weights that I ended Phase 2 with, but I was able…
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Dogfish Head 120 Minute IPA (AMAZING on tap) Founders Breakfast Stout Slumbrew Porter Square Porter (my boyfriend's brother started this brewery up in Massechuttsetts and its AMAZING!!!) Dogfish Head Punkin Ale Stone Cali-Belgique IPA A few honorable mentions: Port City Optimal Wit (a local brewery in Northern VA near me)…
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Finish Stage 3 last night! WHOOT WHOOT!!! I'll do measurements again in a day or two, I'm kinda of inflated like a balloon today (not as bad as yesterday tho). Here's my final results for weights and such: WOA One Arm Dumbbell Snatch - 30 lbs to 35 lbs Single Leg Romanian Deadlift - 30 lbs in each hand to 35 lbs (60 to 70…
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I'll admit, it takes all my concentration not to fall off the bench, hahaha. I have to tap my foot down sometimes to steady myself. I'm doing my last Workout A today! Phase 3 has gone quickly, but it is only 8 workouts total. I'll redo measurements sometime next week, but I'm saving a progress photo update for after phase…
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I tried doing my last set of the YTWL standing up last night and it was MUCH better. For some reason being on the incline bench or the swiss ball compresses my chest to the point where I can't breathe when doing the exercise. It's not fun, so I'm doing it standing up from now on. I never did the Cuban Snatch on an inclined…
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That's a really good idea with doing them on a swiss ball. I'll have to try that tonight when I do Workout 3B. The bench really hurts my chest and I find it hard to breathe since it's a lot of pressure on my lungs. Makes that exercise even harder! I did Workout 3A on Monday (only got to do 1 NROLFW workout last week so I'm…
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Managed to get Workout 2B in yesterday, so I guess that puts me at the halfway point for Stage 3. I managed to increase my weight on a few exercises (up 10 lbs for the deadlift/row and up to 20 lb kettlebells in each hand for the partial single leg squats). I did run/walk intervals for the HIIT at the end. At least this…
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Haha, it is tough, and you'll probably be sore after doing them tonight, but I wasn't sore the second time I had to do them. I have super tight leg muscles so I don't sink into the squats and lunges too far for the jumps, but I make sure I'm feeling them! The foam roller was my friend the day after, haha.
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I feel like whenever I get some momentum with my NROLFW workouts, I have week where I can only get one in. I don't have gym clothes today, so I'll do workout 2B tomorrow. Then I have kickball on Thursday and on Friday morning I'm flying up to Boston for 3 days with my boyfriend. So that's only one workout for the week, at…
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Did my first Workout B today! I don't know if it's just me, but it wasn't nearly as difficult as Workout A. I think I need to reassess my weights for some of it. Except for the YTWL... UGH! I used 8 lb weights. I totally underestimated how hard that one is. I started with 12, and then went to 10 and then settled on 8s!…
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I've done that once or twice before. My arms machine for the lat pulldowns is on one side of the weight section and the area where I do non-machine exercises is on the opposite side. Sometimes I set up next to the machine with a mat and just jump off and alternate if I can.
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Did Workout A for the first time last night! It took me about 50 minutes to get through it all, not too bad. But all my major muscle groups are sore this morning! That workouts really hits all of them, and the planks slightly killed my abs. Here's how I did: One arm DB snatch - 30 lbs Barbell bent over row - 60 lbs Single…
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Finally I get to join you all for Phase 3 today! I was planning to start last Monday and then I hurt a muscle in my foot and had to take the week off from weight lifting. I just studied all the moves for Workout A and it looks like a tough one. I need to make sure not to do too much cardio for a warmup beforehand, since…
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My grand plans to start Stage 3 yesterday were spoiled by my injured foot. I wore a pair of wedge flipflops while doing a lot of walking this weekend and by Sunday afternoon, the muscle in my foot had completely swelled up and I couldn't walk! Yesterday was better but I was kinda limping and today I can walk but it still…
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For all those weighted squats, lunges, and step up type exercises, I hold kettlebells in each hand. My gym has pairs of kettlebells from 5lbs up to 40 lbs (it has singles up to 60 lbs) in 5 lb increments. I find it works really well and they're really easy to hold on to. And it helps with balance since you have something…
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I just put together a blog post on my Phase 2 final results with some new progress photos. If you're curious how far 2 phases of this program can get you, here's some solid proof that it's pretty far! And I haven't lost a single pound in between the photos. http://www.myfitnesspal.com/blog/00trayn
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Hey everyone! I've just completed Phase 2 on Tuesday and I'll be joining all you lovely ladies for Phase 3 starting on Monday! I want to give my body some decent rest from heavy lifting, since I didn't have much of a break between Phase 1 and 2 and I just ran a 5K on Sunday (with a slightly twisted ankle that is 95% better…
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I admit I don't really do it how they show it in the book. I have tiny hands and wrists and I cannot support the bar like they show. What I do is hold the bar overhand like I'm at the top of a deadlift. I squat down and the pop up while flipping the bar into the front press position and use the momentum of coming out of…
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Phase 2 done!!!! I did the last workout yesterday. I ended up adding a 5th workout for A and B to the end since I had a few workouts that didn't go as planned and I wanted to make up for it. I didn't get to the intervals though yesterday, my ankle was bothering me and I didn't want to aggravate it. I'm planning to redo…
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I'm in the middle of NROLFW and I think it will really help you see the results you're looking for. It's entirely possible you'll only lose a few pounds or none at all. But I managed to lose 4" off my midsection in the first Phase, so it's great for burning fat and getting some nice muscle tone. And it's flexible because…
