loricolwill Member

^^ This is funny! But scary as I will be starting stage 3 next week. This stage looks challenging. I'm looking forward to it.

I finished stage 2 yesterday. Results not stellar but improvements were made, so I'm happy. Workout A Squat push press 30 > 20 for form > 30 Step up (dramatically changesdnheight of step from stage 1) BW > 8 lb dumbells Dumbbell one-point row (love the challenge of this one) 17.5 dumbells > same Static lunge 12.5 dumbells…

That is awesome! Thanks for sharing!

You can use just about anything...cycle, elliptical, stair master. I personally run, but I've come to enjoy it.

Awesome job! The results are dramatic!

Hese is the website. This site is really good for calorie calculation for lifting. I use the 0.039 for free weights. http://www.livestrong.com/article/338469-how-to-calculate-calories-burned-weight-lifting/

I have the Polar FT4. I bought it at Target for $99, I think. I use it for cardio, swimming and lifting. While HRM are not supposed to be accurate for lifting, I found that the calories burned were pretty similar to a website that was recommended, so I use it. I can't remember the site right now, but I will see if I can…

I have tried to adhere to the nutritional ratio of 40/30/30. But it usually ends up more like 45/30/25. Because of when I workout I don't always do a protein shake afterwards, but I recently met with a trainer and he highly recommended it as well. So I'll be trying to figure out how to work that in.

I started with the weight that I was using for the shoulder press. I actually went down some the second time in order to improve my form, but that's where I started. I love the workout A. Workout B is a beast!

After re-reading the descriptions in the book, I did decide to continue with the wide grip. According to the book, it works on exactly what the trainer said my weakness was. And I haven't been using a box either. I'm going as low as I can with decent form right now. :-)

So I met with a trainer today for my free fitness assessment at my new gym today. Once he heard what my workout regime was he offered to bypass the assessment and work with me on my form with what I was already doing. He gave me quite a few tips and confirmed that I was doing some things right. :smile: But he did suggest…

Workout B really kicks my hiney!! And I'm pretty sure I pulled a butt muscle. :noway: Walking tomorrow could be interesting and I'm supposed to meet with a trainer at my new gym for a fitness test. :tongue:

I have a limited time to work out so I only do a 60 sec recovery period instead of 75. So far it has worked out. I can complete the A workout in about 35 mins and the B workout in about 45 mins. I do the HIITs on my cardio days.

I found this video on You Tube, after watching the one above. It really shows that it's not two separate exercises at all, but one different exercise that is similar to two others. It's almost a jump versus a squat. http://www.youtube.com/watch?v=SxXMjI4VJbk

If you are following the diet and sticking to the calories, I would look at your protein. You need a lot of protein for muscle building and if you are losing pounds and muscle mass, then my guess would be you are not taking in enough protein to build muscle.

Completed my second A workout today. After seeing this video the Front Squat Push Press went much better. http://www.youtube.com/watch?v=SxXMjI4VJbk I had been treating it like two separate movements, a squat and press. After seeing this I lowered my weight and was really able to get the explosive fluid movement. But I…

I would be ecstatic to look like your "before" pics. :laugh: Great job. There's definitely more definition and your butt looks perkier. :-)

I would think that the only benefit would be in getting familiar with the exercises. I wouldn't think that doing them once a week would help you build much strength. Maybe if you could work one or two of the exercises into your daily routine now, that would be enough to get you familiar with the moves, that you could start…

I only take a 60 sec recovery period and i was able to get it done in 45....barely. But no HIIT. I will have to do that on my off days, which is what I was doing anyway.

Nice job, karensoxfan, forlife12 and mstawnya! Congrats on getting another stage accomplished. I did my first B workout today and boy some of these exercises feel AWK-WARD! The cuban snatch...not a fan. Wow! A couple of questions...The lat machine at my old gym increased at every 10 lbs and had smaller weights to add for…

Doing workout B today. Can't wait!

And you're right, they do all switch legs. The book does say to do all reps then switch. I wonder if it really matters. Although, I tend to lose count when I alternate. :laugh:

Gah!!! Totally the wrong link! :grumble: Try this one. http://www.youtube.com/watch?v=iWe8wi_8yTM

Ok, this one look like what I THINK we are supposed to be doing. A much more fluid movement than the way I interpreted the book description. And we use a step, of course. http://www.youtube.com/watch?v=VjPQgIQMhlE

I use a notebook but as the above poster said, you can do it in the MFP app.

I'm a "rule follower" so will probably just do it as written, although I get what you mean about being able to lift more doing them separately. I just figure that the author is the expert and there is probably some benefit to doing it together that we don't know. :smile:

Same here. I have a book at home that has a bunch of exercises pictured and it show this reverse lunge the same way as the NROL book, reaching towards the feet, not up. It lists the exercise as a quad/glute(?) exercise. I just don't get what the reach is for. It feels awkward and since I don't know what it's working, I…

Yep, from what I understand Stages 2 and 4 are the same and stages 3 and 5 are the same.

^^^ This! You are superwoman! My weights aren't anywhere close to that!

Thanks for all the suggestions. I went this morning and did Workout A. Although morning is not going to be my normal workout time, this morning it wasn't an issue. The gym wasn't that busy so I didn't feel like I needed to fight for my space. In addition, at least for Workout A, I can do the Front Squat Press and then move…