I am new here and going to try out the NROLFW. I am pretty active lifting 2-3 times a week and about 2 cardio sessions. I am use to doing the hour long lifting class at gold's gym called body bump. I decided to try this because I am bored with body pump and no longer seeing results. I loved what I was reading this book and after lurking on this site have decided to give it a try.
I have done four workouts from stage 1 so far. Against what I am reading here I have decided to start at workout 5 of stage one because I just couldn't bring myself to start at only 2 sets. Sorry! I just plan on adding more of the 5 and 6 workouts. I also may add cardio intervals after this week.
I hope I am posting in the right spot here!
age 25
height 5'8
weight 145
bicep 11.25
thigh 22
waist 27
chest 35
hip 38.5
workout A
squat 3 x 10x 85
push up 3 x 8 x bw
seated row 3 x 10 x 40
step up 3 x 10 x 40
prone jackknife 3 x 15 x bw
workout B
deadlift 3 x 10 x 85
dumbbell shoulder press 1 x 10 x 40 and 2 x 10 x 30
wide-grip lat pulldown 3 x 10 x 65
lunge 1 x 10 x 40 and 2 x 10 x 30
swiss ball crunch 3 x 15 x bw
Then for the special workouts I do all five one more time through. I have found that I can only do 10 reps of each... I am hoping that means that I am using roughly the right amount of weight if I am this fatigued at the end!
Sorry for the long post! I hope I am posting this to the right place. I am about to head to the gym here in a bit to do workout B.
You'll need a moderator to delete the other thread. Also, if you are participating in a challenge, this is the right place. Otherwise, you might want to have them move your log to the training logs forum instead of having it here in the challenge logs forum.
Then for the special workouts I do all five one more time through. I have found that I can only do 10 reps of each... I am hoping that means that I am using roughly the right amount of weight if I am this fatigued at the end!
You don't do the special workouts until you are completely finished with Stage 1. You then do each exercise using the weights you used the very first workout you did for Stage 1 as AMRAP. The special workouts aren't done after every workout......only one time at the end of Stage 1.
See the challenge thread stickied at the top of this forum. If you want to join, you are welcome. If not, then you may want to move your log. Up to you!
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
Well I finished stage one and have found that I really enjoy the freedom of working out on my own and not in a class! It has been a crazy few weeks and I have been unable to post. I didn't do very well with diet and have put on 2 lbs and they are not muscle. But that's ok. Getting back on track now.
This week I started stage 2.
Tuesday - Workout A
Front squat/push press 2x10x70
*I found this awkward and felt so silly doing it!
Step up 2x10x20
dumbbell one point row 2x10x15
*I lowered the weight on this because I could not keep my balance. I may up the weight and hold onto something next time because I felt nothing
static lunge 2x10x20
push up 2x8xbw
*I have the hardest time getting to 10
plank 2x60
cable wood chop ---
*someone was on the machine and after feeling so silly I decided just to leave gym! I'll get it next time
I did not find myself sore at all this time after the gym. That is very discouraging for me and makes me think I did nothing. But I just need to relax and work on adding next time.
Maybe it was just too many new moves for me handle! haha
Well, I've got one of those extra pounds off! 2 more to get back to normal
Thursday Stage 2 Workout B
wide-grip deadlift on box 2x10x small bar +30lbs
bulg split squat 2x10x20
underhand lat pull down 2x10x80
reverse lunge from box with forward reach 2x10x20
dumbbell prone cuban snatch 2x10x10
swiss ball crunch
reverse crunch
lateral flexion All of these 2x10
prone cobra 2x 60
20 mins of intervals on treadmill
So again, I don't feel liked I worked as hard as I did in stage one. I am really thinking that these moves caused me to go lower on weights. And two sets does not really seem like that many! Although I was def in the gym a lot longer then in stage 1!
Your workouts are looking good. Don't worry about not getting sore--you're right, sometimes learning new exercises causes us to lower the weight until we get the movement down correctly. You'll bump it up soon enough.
Some remarks:
Your FSPP weight is really good! Have you watched a video at all to make sure the awkward feeling isn't incorrect form? Anyway, good job on that.
I wouldn't hold onto something during the row in workout A. This exercises really works your abs also, as you have to keep your core tight in order to keep stable. You should get the hang of it pretty quickly.
If you are getting the planks pretty easily you might want to switch to a 1 legged version. I never had that problem, lol!
Question: when you list your exercises that use dumbbells, are you listing the total weight or just which dbs you are using? (i.e. are you doing the cuban snatch with 10# dbs, or 5# dbs?) Just clarifying.
So good job getting through stage one--hope you enjoy stage 2 a little better as you get used to the new moves.
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
I have to ask about your step-ups. If you are using 30 lbs db's that's really heavy!
1. How tall is the step you are using?
2. Make sure you aren't using your non-working leg to assist you when getting up
I've been doing step-ups on a weight bench for a couple years now and I am a LONG way from using 30 lb DB's! I stayed at just BW for quite a while until I absolutely wasn't cheating with that back let and then slowly added weight.
missjane, the step I am using is the kind of step that you would use in a step class. I use that step and put three stackers underneath on each side. Is that not high enough? Maybe I am using my non-working leg too because I don't get too much out of it. And I don't think I will be able to hold much more than those 30 lbs (my arms get tired and my grip gets weak by the end).... I was actually thinking that today.
Step-ups are KILLER. Try using a weight bench with no weight. Do not push off with your back foot. Use your working leg only. Once you can do that, add some weight. An aerobics step with three stackers isn't going to give you the height you need to work those glutes.
-What is FSPP? I have not watched any videos but I will. Good advice.
-Answer: I list the one db weight. Should I be listing it as total combined weight?
- And I did find todays workout more challenging now that I had done it once before! Thanks Celesitalmom for your input it is appreciated!
Hi! The FSPP is front squat-push press (just too lazy to type it out!)
Also, there's no "should" as far as how you list your workouts, but most people will use some sort of notation to show if they're using dbs. Like, Stepups: 2x10 @ 30e, or 2x10x30# DBs. Doesn't really matter, just so we know what you're doing!
So don't worry about the protein shakes just being added calories--you're working hard to build muscle, now you need the building materials that your body needs! I sometimes mix it with just water--fewer calories, but not quite so yummy...
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
missjane: OMG you're right that will be much harder on a weight bench. I will def use that next time. Thanks for pointing that out and please continue giving tips if you see anything like that in the future!
Celestialmom: Thanks for explaining the weight thing to me. I will try the shake with water but I just don't know if I'm there yet with those! ha.
I felt ok today. Ran out of time so I skipped the intervals. Maybe I will be able to get in there tomorrow. After the workout felt ok. I don't think I can lift too much more. Just not feeling the normal after workout exhaustion... Back up a couple pounds. The winter is so hard for me with the diet part But I think I am going to try and focus harder. My husband has been doing the workouts with me so that has been nice. Maybe we can hit the diet part together... Just been too crazy to fix healthy foods.
Wed Stage 2 Workout B
wide-grip deadlift on box 2x10x small bar +30lbs
bulg split squat 2x10x25lb
underhand lat pull down 2x10x80
reverse lunge from box with forward reach 2x10x 40lbs total
dumbbell prone cuban snatch 2x10x20lbs total
swiss ball crunch
reverse crunch
lateral flexion All of these 2x10
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
If you want more challenge with the swiss ball crunches, put your feet against the flat part of the bench. When you've mastered that, you can put them ON the bench.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Step up 2x10x20 or 40lbs total
* I used the weight bench this time as miss jane suggested and def found that harder.
dumbbell one point row 2x10x20 or 40 lbs total
*have a hard time staying steady with my left leg... got the right leg down though!
static lunge 2x10x20 or 40 total
push up 2x10xbw
plank 2x60
cable wood chop 2x10x45
I reread the exercises for this section again and think that I am doing them correctly. Maybe cheating on the step ups a little but they def burned this time. I love the burn. I added 25 min on the bicycle at a steady pace because I had the time and figured why not. Feel very happy with todays workout!
YOu don't want to cheat at all on the step-ups. Don't push off with that back foot. If you are, then drop the weight until you aren't. Start with just your body weight until you are sure you form is perfect. Form always trumps weight.
reverse lunge from box with forward reach 2x10x20 or 40lbs total
dumbbell prone cuban snatch 2x10x10 or 20 lbs total
swiss ball crunch
reverse crunch
lateral flexion All of these 2x10
prone cobra 2x 60
15 mins of intervals on treadmill
I did not want to go to the gym tonight... the cold weather makes me hibernate! But the hubs said we need to go so I couldn't have him go without me! So we went and it was a great workout.
I made some homemade chili. Nice and low fat and mmmm good.
Nice workout! Those reverse lunges killed me--for some reason my lower abs were always really sore during them. Go figure? Good job getting to the gym--I hear ya on the cold!
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
Step up 1x10x15 or 30lbs total 1x10x20 or 40 lbs total
* I used the weight bench again and really focused hard on not pushing off my back foot. Even had my hubby observing to see what he thought. I found the 30 lbs hard and the 40 really hard but I can do this weight. Maybe my weight bench isn't high enough? I am def working even hubby pointed out my muscles that were showing on the working leg. I guess any other tips on this would be useful.
dumbbell one point row 1x10x15 or 30 lbs total 1x10x20 or 40 total
*same as last time just struggle with my stability with my left leg.
static lunge 2x10x25
*did these holding a plate this time
push up 2x10xbw
*I always feel these the next day!
*** had to skip the planks ran out of time!
cable wood chop 2x10x50
*I like these.
Had to do todays workout pretty fast this time. Promised a friend I would do the spinning class with her.
I think I am seeing more definition in my arms and feel stronger from these stages already. I keep throwing around the idea of pics but it really just terrifies me to do that... we'll see though maybe I'll get daring this weekend. Actually maybe next bc it's my time of the month if you know what I mean
Step up 1x10x15 or 30lbs total 1x10x20 or 40 lbs total
* I used the weight bench again and really focused hard on not pushing off my back foot. Even had my hubby observing to see what he thought. I found the 30 lbs hard and the 40 really hard but I can do this weight. Maybe my weight bench isn't high enough? I am def working even hubby pointed out my muscles that were showing on the working leg. I guess any other tips on this would be useful.
dumbbell one point row 1x10x15 or 30 lbs total 1x10x20 or 40 total
*same as last time just struggle with my stability with my left leg.
static lunge 2x10x25
*did these holding a plate this time
push up 2x10xbw
*I always feel these the next day!
*** had to skip the planks ran out of time!
cable wood chop 2x10x50
*I like these.
Had to do todays workout pretty fast this time. Promised a friend I would do the spinning class with her.
I think I am seeing more definition in my arms and feel stronger from these stages already. I keep throwing around the idea of pics but it really just terrifies me to do that... we'll see though maybe I'll get daring this weekend. Actually maybe next bc it's my time of the month if you know what I mean
Looking good! You know, could be you just have strong legs--nothing wrong with that! If you're concentrating and focusing on doing them correctly, you should be able to tell if you're using the back leg for momentum or help.
I know what you mean--I was just wondering today if it's strange that I feel perfectly comfortable posting pics of myself making "muskles" in a bikini ONLINE! Hmmm.
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
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