I must be having a huge brainfart

[phit2at]

ok, I'm looking on page 140, 141. Workout A, Exercise A: workouts 1,2, exercise B1 workouts 1,2, exercise B2 workout 1,2, exercise C1 workouts 1,2, exercise C2 workouts 1,2. Then Workout B exercise A workouts 1,2, B1 exercise 1,2, B2, exercise 1,2 - C1 exercise 1,2 - C2 exercise 1,2????

[missjane]

I gotta back out of this one because I can't think of any other way to explain this!

[Cynic]

Originally Posted by phit2at

ok, I'm looking on page 140, 141. Workout A, Exercise A: workouts 1,2, exercise B1 workouts 1,2, exercise B2 workout 1,2, exercise C1 workouts 1,2, exercise C2 workouts 1,2. Then Workout B exercise A workouts 1,2, B1 exercise 1,2, B2, exercise 1,2 - C1 exercise 1,2 - C2 exercise 1,2????

Ok, must be NROL4W because 140 and 141 of NROL shows the barbell shoulder press and barbell push press.

I'll echo what has been said, if you are combining workouts, you are not lifting nearly hard enough. No where near hard enough. The workouts are very taxing. No one would be able to combine them.

When I did the fat loss of NROL, I would practically crawl to the locker room after a workout, especially after the B workouts.

I wish I had the book, I'd help if I could.

Is phit2at doing something other than the fat loss workouts? Did she skip a stage and go onto the hypertrophy programs? Those alphanumerics she's citing sound almost like Alwyn's layout for hypertrophy programs.

[phit2at]

I understand now!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!! yeah!!!!

[Morkai]

Phit2at and I just spoke, I think we got it nailed now

[Victoria]

Ok...I'll take another stab at it... Assuming a Mon. Wed. Fri. schedule...

Originally Posted by missjane

Does this make sense:

Stage 1

Week 1
Mon. Workout A –
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
You are now finished with Monday's Workout A, go relax for the rest of the day!

Wed. Workout B –
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Done with Wednesday's Workout B...

Fri. Workout A –
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Done with Friday's Workout A...You have now completed your first week of workouts. The second week would then start with Workout B, as outlined below. I won't go any further at this point. You can continue the formula.

Just remember, Single letters are called "Straight sets" and you do a single exercise, rest, do the same exercise again, rest...however many times is listed. Exercises that contain more than one letter (for ex: B1, B2), are called "Supersets" or "Alternating sets". You would do the B1 exercise, rest, do the B2 exercise, rest, do the B1 exercise again, rest, do the B2 exercise again, rest...for however many times is listed.



Week 2
Workout B – 2 sets of each exercise – 15 reps
Workout A – 2 sets of each exercise – 12 reps
Workout B – 2 sets of each exercise – 12 reps

Week 3
Workout A – 2 sets of each exercise – 12 reps
Workout B – 2 sets of each exercise – 12 reps
Workout A – 3 sets of each exercise – 10 reps

Week 4
Workout B – 3 sets of each exercise – 10 reps
Workout A – 3 sets of each exercise – 10 reps
Workout B – 3 sets of each exercise – 10 reps

Week 5
Workout A – 3 sets of each exercise – 8 reps
Workout B – 3 sets of each exercise – 8 reps
Workout A – 3 sets of each exercise – 8 reps

Week 6
Workout B – 3 sets of each exercise – 8 reps

[Victoria]

Doh.....you guys beat me to it!

I'm glad things are cleared up, phit2at...whew...that was tough!

[adgey1006]

i am so glad i asked my questions cause i wasnt the only one
like they say, no question is a dumb one...although i dont really believe that haha

[missjane]

Here are the workout logs I am using and taking to the gym with me. One worksheet for each workout (A and B). There are 8 workouts for A and 8 for B and they are all indicated on the worksheet. I grayed out the workouts where only 2 sets are needed and it's open where 3 sets begin. All the exercises, reps, rest, etc are there, along with a place to log the date of your workout and any workout notes you want to make. I hope this helps some of you having difficulty figuring out the program.

(Julie (or mods), if you think I shouldn't post these, just delete this post).

[UConnJulie]

Originally Posted by Cynic

Ok, must be NROL4W because 140 and 141 of NROL shows the barbell shoulder press and barbell push press.

I'll echo what has been said, if you are combining workouts, you are not lifting nearly hard enough. No where near hard enough. The workouts are very taxing. No one would be able to combine them.

When I did the fat loss of NROL, I would practically crawl to the locker room after a workout, especially after the B workouts.

I wish I had the book, I'd help if I could.

Is phit2at doing something other than the fat loss workouts? Did she skip a stage and go onto the hypertrophy programs? Those alphanumerics she's citing sound almost like Alwyn's layout for hypertrophy programs.

Look where this is posted ... NROL4W forum ... she's talking about NROL4W Cynic!!!

[phit2at]

Thanks for all the help! I think I have it down now.

[Victoria]

Excellent!

[Cynic]

Originally Posted by UConnJulie

Look where this is posted ... NROL4W forum ... she's talking about NROL4W Cynic!!!

I believe some of the ladies are shortening the title to simply NROL...kinda makes it a little confusing when...ta da! Either one can be used to the same effect. Yes, they may be posting here, but can't one consider this a support group for women? Ah, screwit, I don't belong here anyway.

[Victoria]

Originally Posted by Cynic

I believe some of the ladies are shortening the title to simply NROL...kinda makes it a little confusing when...ta da! Either one can be used to the same effect. Yes, they may be posting here, but can't one consider this a support group for women? Ah, screwit, I don't belong here anyway.

Potato, potauto...tomato, tomauto...I personally like having you guys around!

[phit2at]

I do too!

[jmflesch]

I was really surprised there were only 10 sets for the first stage of workout A, but it sounds like it kicks your butt!

Thanks for spelling it out!

Jeannie

Originally Posted by Morkai

Workout A is on Page 140. Workout B is on Pg 141. You alternate these workouts each session, wether that is 2 or 3 times a week.

For the First 2 times you complete Workout A (probably on Monday and Friday):

Squat - 1 set of 15 reps
Rest 60 seconds
Squat - 1 set of 15 reps
Rest 60 seconds
Pushups - 1 set of 15 reps
Rest 60 seconds
Seated Row - 1 set of 15 reps
Rest 60 seconds
Pushups - 1 set of 15 reps
Rest 60 seconds
Seated Row - 1 set of 15 reps
Rest 60 seconds
Stepups - 1 set of 15 reps
Rest 60 seconds
Prone JacKnife - 1 set of 8 reps
Rest 60 seconds
StepUps - 1 set of 15 reps
Rest 60 seconds
Prone Jacknife - 1 set of 8 reps

If you don't feel like Jello after that then you aren't using heavy enough weights or you are waiting too long between sets. Make sure you are timing it properly.

Does this make more sense now?

Workout B follows the exact same format, you do your deadlifts first, then alternate the shoulder press and lat pulldowns, then alternate your lunges and swiss ball crunches.

[LisaS]

yup - sets of 15 reps at a weight where you cannot do a 16th or 17th rep - short rests of only 60 seconds - and make sure you aren't getting a push from that back leg on the step up - the front leg is doing all the work.