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Boxing - my poor hands! Help?
So my usual combat class was swapped for boxing today. Was great fun... until I finished! Now 12 hours on, my hands and wrists are ruined. I have no strength in my little finger or ring fingers, can't grip, can't write, and have crazy shaking going on even trying to type! What have I done? Any tips? I know I'm not used to…
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Where to from here?
This is a bit long winded (apologies) but I need some guidance. Back in Feb I started a new lifting program (having done NROL and attempted stronglifts but injury issues prevented progress). My PT designed it, the focus was essentially similar to stronglifts but with less squats and more upper body focus (as this was my…
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Deadlift question
So today I got a PR with my deadlift :-) The heavier I go, the more difficult I find it (obviously). However, my issue is with putting it down, rather than picking it up. Is this weird? My issue is once I get the bar to knee level. At this point, my back wants to round and rush the bar to the floor. My question is - does…
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Supplements? Specifically BCAAs
Hey all, So I don't regularly supplement my diet - no shakes, pre workout or anything like that. Approx 6 mths ago I started taking fish oil, glucosamine and magnesium in order to help my muscles and joints recover better from workouts and be less prone to injury. I'll admit - I am not very good at remembering to take them…
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Another newbie here
Hi all, I've just started stronglifts 5 x 5 after finishing NROL4W and NROL supercharged. Looking forward to increasing my max lifts even more :-) I was taken aback by the speed of the workout..... so need some accessory lifts. What kind of thing are people doing? Is there anything recommended? Couldn't see much on the…
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Advice please
Hi, After many weeks following this group, I thought I'd chime in and ask for some direction. Firstly, a bit of background - I lost 25kg after the birth of my youngest (now almost 6 yrs). This was achieved by exercising for the first time in my life and also an increased awareness of my diet and intake. I reached goal…
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Stage 3 - Strength and Power
I have just started stage 3. Anyone else? I am finding these very long workouts and exhausting! I had crazy DOMS after workout B. Need moral support, LOL
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LIFTERS - broken blood vessels (arms)??
Hi all, So now on stage 7 of NROLFW and I am noticing that I am getting broken blood vessels (just small pinpoints of blood under the skin, clustered like a rash) on my forearms. I don't feel that I am over exerting myself although the workouts are certainly tough. Is this normal? Does it happen to anyone else? Thanks!
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Women and shoulders.....
Hi all, Despite improving leg strength, my arms are still pathetic after 12 mths+ of lifting. I use the NROL and NROL supercharged to guide my workouts. While my arms are much more defined and lovely and lean, they are still twig like in comparison to others at my gym. Does anyone have any advice as to how to go about…
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Random question about bruises
For a long time now I have been noticing bruises on the bottom of my shin - often both legs. I do not ever recall bumping into anything or an event which hurt them. I am wondering if, by a slim chance, this could be something I'm doing when I work out? My exercise consists of NROL lifting, body combat (non contact for…
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Front squat and press - wtf?
I tried this for the first time today. I can NOT get it. I did it 5 times with the olympic bar (no plates) and struggled to press on the 5th (felt back arching). Went back to the book and felt my arms were not in the right spot (I can't get it onto my fingers as per the book?). Tried again. Nope, back to book. Tried again.…
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I know it has been asked..... but calories burnt?
I have been successfully maintaining at 53kg for over a year on 1800 cals. I am wondering though, how much I actually burn when lifting? I'm doing NROL supercharged, so a set program of approx. 60 mins per workout with solid moves and I do push myself. I want to make sure I'm eating enough and I do note that lifting…
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Left hanging?
Hey all, So, having spoken to the people at the gym, they have confirmed that due to a dual pulley system, I am in fact pulling 53kg, not the 26.5kg it says on the weight stack - go me! So my problem is that I need to up my weights, but when I go up to 57kg (the next increment), it's more than my bodyweight (54 kg). So, I…
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I need direction!
This is a "if you were me" question open to all responses! Generally looking for where to go now. Ok, so I've been working out for 4 yrs, lost 25kgs, now 54kgs, ? % body fat. Eat around 1700 cals a day on a 40/30/30 which I tend to get near, but often have more carbs and lower fat. I have a sweet tooth and I like wine. I…
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TOUGH cardio dvds needed!
Hey all, I'm currently doing NROLFW and I'm needing a couple of intense cardio workouts to add to my week. I am particularly looking for home dvds for the days when the weather prevents running or I can't get to a class. I have done 30DS (and nearly all the other JM dvds). I'm currently using the plyo from P90X but having…
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Lifting question - grip giving up?
Hi all, lately I've had issues with my left arm grip while lifting weights. Take today for example, my planned workout has 20 reps of Romanian deadlifts at 35kg. I can lift 55kg with lower reps so it's not "too heavy". I get to rep #8 and feel my grip giving up.... feels weird (not painful), just like the two smallest…
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Left hanging?? Lat pulldowns
Hey all, So, having spoken to the people at the gym, they have confirmed that due to a dual pulley system, I am in fact pulling 53kg, not the 26.5kg it says on the weight stack - go me! So my problem is that I need to up my weights, but when I go up to 57kg (the next increment), it's more than my bodyweight (54 kg). So, I…
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What motivated YOU to gain weight?
Before I start, please don't shoot me down for this thread. I realise the majority on here are trying to lose weight but we are not all in the group and I know there are some very knowledgable people here who might be able to help me out. I've been aware for about 12 mths that my body fat % is too low (14-15%). I've…
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Bench press - how to avoid facial injury?? lol
Ok, so upped my weights to 10kg (22lbs) for a combined weight of 20 kg (44lbs). How in heck do I get the weights 'up' without a spotter? Thankfully people were about to help me today, but I couldn't get them in position without fear of dropping them on my face! Any tips? xx
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Measurements/ weight/ body fat% - NOT happy :-(
Ok, so just started stage 3. I am doing this program having switched my workouts from 90% cardio and probably undereating for a few years. My weight was low (50kg), BMI lowish (18.5) but fitness level was great. Recognised I was too thin, decided to a) eat more and b) do some lifting. Hence this program. So here I am, 3…
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Has NROL4W affected your RUN?
Hi all, My running seems so much harder lately! I'm 3/4 of the way through stage 2 and my run yesterday was so hard.... my legs just feel like lead! I try to run once a week (8 - 10kms) and it seems to have become progressively harder. Anyone have any ideas/ tips/ reasons why this might be the case? Jo
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Injured :-(
I pulled my groin :-( Ouch. So fed up. Was doing the reverse lunges with forward reach (stage 2). Its my own fault I suppose - I did not have a rest day between workout A and B. I intended to but when I got the the gym they'd cancelled my class I was going to do and I didn't want a wasted journey. Meh. Any hints on good…
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Weight gain
Hi all, I know this topic has been discussed before but can people just help me understand this in relation to ME? I've lost 25kg (approx 50lbs) since I had my youngest 5 years ago. I have increased fitness from zero, to working out 6 days a week, half marathons etc. I became a little underweight and have started NROLFW to…
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Weight gain, advice please?
Hi all, I know this topic has been discussed before but can people just help me understand this in relation to ME? I've lost 25kg (approx 50lbs) since I had my youngest 5 years ago. I have increased fitness from zero, to working out 6 days a week, half marathons etc. I became a little underweight and have started NROLFW to…
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Mortified!
And it was all going so well..... Saturday saw my last workout A of stage 1. Hurrah! Progress. I upped my weights, going for 110lb (50kg) on the squats. I did 2 sets at 45lbs then added for the final round. Amazing! 7 of 8 reps were done. 8th and final rep.... I'm down, and .... oh *kitten*.... I ain't getting up.... omg,…
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Body fat scales and water % question
Hi all, Got my measurements done at the gym yesterday. Body fat was 14.9% and water % was 60%. Now that water % seems high to me! I'm not sure what it would normally be. Any thoughts?
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Sorry, another post.... results?
Just wondering if anyone can give me some timescales - from your own experiences. I don't have any weight to lose now, I am doing this program to get stronger and look ripped, lol. Has this happened for you? How long do you think is fair to expect to LOOK like I have built muscle?
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Hungry?
I have upped my cals (by 200) and am still finding I am hungry on weights days - what do I do? Eat more? I am scared of gaining too quickly, though still early days for me (am on workout #6!). Have you gained much?
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Calories and weights questions - newbie!
Hi all, I have just completed my fourth workout of stage 1 - told ya I was new! Just found this group and am looking forward to sharing progress with you all. I'm just wondering how many cals you think are burnt during these workouts? I'm not cutting, trying to gain really, so when I plug strength training into mfp, for an…
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New to lifting - reassurance req'd!
Hey all, So after years of dieting and cardio, I am on a new plan - less cardio, more resistance and more food! I have upped my cals by 200 per day and am following the NROLFW program. This is week 2. For the first time in over a year, I have gained. 2kg (5lbs) in approx 10 days. Now, I do want to gain, but this is…
