Stage One

bexite · 10-08-2008, 08:39 PM

I bought the book a month ago, while still recovering from surgery. (Actually 6 surgeries, complications, and an infection.) I promised myself I would start the program when I was finally able to get up off the floor without help. My doctors have all given me the go-ahead.

A couple years ago, I worked with a trainer and learned proper form for the Oly lifts and other compound lifts, so I felt confident in doing this program. After reading through the book a few times, I was ready.

Well the mind was willing, but this 55-year-old body got tested today. I have lost so much strength in the past several months... A year ago I could fully squat 135 for reps and today I could barely do two sets of 15 with a wooden dowel.

I made it through the remaining exercises, except the prone jackknife. I probably provided someone with a good laugh or two. Once I got the ball under control, I couldn't support my weight with my arms. I'll need a helper at first for this one.

As far as the nutrition program goes, I've been a Weight Watchers lifer for 6 years, having lost 90+ pounds over a 18 month period. (I've since "found" about 25 of those lost pounds

) The WW Core Plan works for me, if I stick to it and eat enough when I'm training hard.

I've enjoyed reading the posts here and I'm feeling very motivated, even though I know I'll be sore in the morning. I'm confident this is a training plan that I will stick with.

Becky

Luna Sea · 10-09-2008, 06:58 AM

I'll be 55 in December, so I know what you mean. I also am in stage 1 of NROL4W, and find it challenging. There are a few of us old ladies here in our mid to late 50's here doing this program, perhaps we can motivate each other. Good luck, you should see me with those swiss ball pikes. I still can't keep balance at all, and I even bought a swiss ball to practice with at home! I have serious coordination issues that are starting to worry me. I can't walk and chew gum at the same time without either stumbling, choking, or both!

outofcontrol · 10-09-2008, 11:11 AM

Congratulations on making the difficult decision to get back in shape. It will be difficult, but worth it. You'll be amazed at the progress you will make.

One of the suggestions I have seen for the jackknife is to rest your forearms on a bench with your feet on the ball (kind of like the plank set-up).

bexite · 10-09-2008, 06:19 PM

Thanks, Michelle. I'll give that a try.

Becky

nancysmithwp · 10-11-2008, 08:10 PM

I can sympathize with the long road back to regaining strength. In the past decade I broke my heel and my femur at different times. It takes an immense amount of effort to regain muscle after the atrophy that happens when you totally don't use your muscles for a while. It's a monumental effort I hope I don't have to go through again. Be Strong and keep your eyes on the end goal. You can get it back.

bexite · 10-11-2008, 08:38 PM

Thanks, Nancy.
I worked out on Wednesday, today is Saturday, and I'm still sore! But it's a good sore...
B

HulaGirl · 10-13-2008, 10:10 PM

Quote:

Originally Posted by bexite

I made it through the remaining exercises, except the prone jackknife. I probably provided someone with a good laugh or two. Once I got the ball under control, I couldn't support my weight with my arms. I'll need a helper at first for this one.

I had the same problem. In fact, I tried it next to a wall to help prop my body up and I smashed up against it. After the push up series I had such difficulty using my arms to hold myself up. Anyone have any suggestions on how to make this more effective?

Fang · 10-15-2008, 11:14 AM

Hula girl, did you try it on the bench? It's the best way to start out for us coordination-challenged people.

HulaGirl · 10-16-2008, 10:51 AM

I did not try the bench. How would I go about doing that with the ball and all? I find adding more equipment may make the process even more confusing, but it is worth a shot. As for coordination, I was a gymnast for many years (in my younger days) and would probably have mastered this exercise within seconds. Still have the same mind-set, but sadly, the body has aged. :-)

MissRose · 10-17-2008, 02:03 PM

I think you have to tighten up your whole body and it seems more stable that way. Press hard thru the shins! You will get it.

HulaGirl · 10-23-2008, 10:06 AM

Tightening has helped. I am finally not falling off the ball but I dont think my rear-end is high enough. Would that require my toes to push in to the top of the ball?

missjane · 10-23-2008, 10:09 AM

If you are talking about getting your hips in the air as in the pike position, that just takes a lot of core strength.

newdawn · 11-01-2008, 07:05 AM

Hey, Becky, good for you for starting again. I'm in Stage 1 as well, and a new WW lifetimer.