New to NROL4W, with noob questions

TheWookie · 06-14-2009, 07:45 PM

Hi! I am delurking to introduce myself and ask a question or thirty.

I'm new to NROL4W and not new to the weight room. Following a winter hiatus for a variety of reasons, I've been back in the gym for about 6 weeks and back in the pool for about 4.

I did my first NROL4W workout yesterday. Because I know it's not sport-specific, I know from reading some of Lou's and Alwyn's wisdom that I may have to do things a bit differently to support my sport-specific needs (in my case it's a wonky shoulder).

That said, I am wondering if there are any of you here who came into NROL4W having previously trained with weights, and perhaps even coming in from another workout plan. What was your experience? Did you find the workouts challenging as-is or did you modify? Did you see better / different results from NROL4W than you did from other programs, or were the results comparable? What were the advantages / disadvantages for you?

I've done everything from 2 or 3 day splits to DVDs to functional approaches to weight training. I'm hoping NROL4W will drive results, keep me motivated and build strong muscles all over that make me swim faster. Advice and insights welcome!

mimi_pope · 06-15-2009, 07:12 AM

I had haphazard experience with weights prior to nrolfw. I had lifted semi seriously in the past, but nothing other than BW exercises and little pink weights since my daughter was born 6 years ago.
I had no problem choosing a challenging weight, or upping the weight throught the stages. I'm starting Stage 6 today (yay!) and can't wait to try my hand at chinups!
I find that after stage 1 is done, the stages go fairly fast. The change in routines keeps me motivated, so I don't get bored.
My strength has improved from the 1st few workouts when I couldn't do 4 real pushups, to now where i can do 3 sets of 10, feet elevated, with no problems.

I wish I had been more strict with my diet, as my weight has been steady since I started. But I have lost some inches and I look so much better!

TheWookie · 06-15-2009, 08:03 AM

Thanks mimipope! I appreciate your response. Congratulations on your progress - it sounds like you've really come a long way since you started the program.

hazeldazel · 06-15-2009, 12:21 PM

i have a similar-ish history to you, I have been doing weightlifting in the gym for about a year and a half prior to starting the NROLFW program on June 1st. I have a weak knee and a wonky shoulder plus about another 50 pounds to lose. I was thinking this was gonna be a step-up challenge-wise but the 1st week kicked my a$$!!!!! It actually takes me a lot less time to complete a workout now but every single weak spot is hit and then some.

I also use the free nutrition tracking software at fitday.com to manage my calories and macros ratio, which has been super helpful.

oh, forgot to say that due to my knee and shoulder, I'm doing bodyweight only on certain exercises and the push-ups are against the wall type (although the angle is getting bigger every time). The shoulder presses I had to come down to 5 pound barbie weights with the 15 reps, but I was noticing just this morning that I see more delt definition in the mirror.

TheWookie · 06-15-2009, 12:43 PM

hazeldazel, I have no fear of the barbie weights

Although I use big-girl weights for most exercises, I do a lot of rotator cuff work with 5# and sometimes 3#. No harm in that! I'm sure that's what I'll be using for shoulder press, too.

wonderwoman · 06-15-2009, 01:46 PM

Quote:

Originally Posted by mimi_pope

My strength has improved from the 1st few workouts when I couldn't do 4 real pushups, to now where i can do 3 sets of 10, feet elevated, with no problems.

All I can say is...YOU GO GIRL!! Elevated push-ups?!?!?! Very nice

TheWookie · 06-21-2009, 07:25 PM

I've now done the first A and B workouts and I am impressed.

Sure, I would have been through the B workout a week ago... but I picked up a bad case of strep. My ENT suspects it was from swimming one of my workouts in the outside pool after days and days of rain. Although my club is fastidious about chemicals, there's only so much they can do to keep up with all the rain water.

After taking a week off from all forms of exercise (and most forms of living), I found the B workout challenging tonight.

I know this means I am not following the program to the letter, but I usually do pushups at least twice a week. I find them to be a great warmup and love what they do for my body. So, I tossed in a few sets along with tonight's workout. I am such a rebel

.

Thanks to all for the wisdom posted on these boards. I am learning new things every time I visit!

mimi_pope · 06-21-2009, 09:10 PM

Quote:

Originally Posted by wonderwoman

All I can say is...YOU GO GIRL!! Elevated push-ups?!?!?! Very nice

It's been along road to them, but ya I'm pretty proud of myself

next I wanna do T pushups, where you do a regular pushup and when you come up you rotate your body and point one arm straight up so you look like a side ways T. Some people do these with weights!

I did get some looks of wonder from these guys that had wandered over to my area of the gym. Guess they don't see too many girls doing pushups outside of mandatory PT (I workout at a military gym).

TheWookie · 06-22-2009, 06:14 AM

Quote:

Originally Posted by mimi_pope

It's been along road to them, but ya I'm pretty proud of myself

next I wanna do T pushups, where you do a regular pushup and when you come up you rotate your body and point one arm straight up so you look like a side ways T. Some people do these with weights!

If this is helpful... side planks will help us work up to Ts. So will pushups on hex weights (try 5 lbs or even 3 to start) where we pull first one arm then the other up to our bodies, elbows held in tight.