So I've been roaming around the logs, training and non, trying to find someone who's in the first stage or 2 of NROLFW that is:
1) Someone who has never lifted heavy before.
2) Someone who is not/never has been an athlete.
3) Less importantly, someone in their 20s (like me!)
You'd think they would be easy to find, as this is kind of a beginner weight lifting program, but I'm having a little difficulty and I figured one post in here would make it simple.
Basically I was just curious how much weight everyone is lifting and how quickly they are progressing. I've only done 6 workouts myself..
Workout A
Squat
WO 1 15/15 20/15 goblet
WO 2 45/15 55/15 standard
WO 3 45/15 45/15 focused on form
Pushup
WO 1 BW/10 BW/10 knees
WO 2 BW/13 BW/12 incline (60 deg?)
WO 3 BW/15 BW/13 incline
Dumbbell bent-over row
WO 1 15/15 10/15
WO 2 10/15 10/15
WO 3 10/15 10/15
Step up
WO 1 BW/15 BW/15 BW/15 (did right, left, then alternating)
WO 2 BW/15 BW/15 (using weight bench - feel like pushing off)
WO 3 BW/0 (couldn't do any without pushing off)
Prone jackknife
WO 1 BW/8 BW/8 (doing these with ball further up on my legs)
WO 2 BW/8 BW/8
WO 3 BW/8 BW/8
Workout B
Deadlift
WO 1 none, couldn't figure it out
WO 2 55/15 55/15
WO 3 45/15 45/15
Dumbbell shoulder press
WO 1 15/15 15/10 15/12 - Probably lifting 10's.. but I logged 15's
WO 2 10/15 10/15
WO 3 10/15 10/15
Wide grip lat pulldown
WO 1 40/15 40/15
WO 2 40/15 40/15
WO 3 50/12 50/12
Lunge
WO 1 10/5 5/10 5/10 (yes, you read that right)
WO 2 BW/15 BW/15
WO 3 BW/15 BW/15
Swiss ball crunch
WO 1 BW/15 BW/15
WO 2 BW/15 BW/15
WO 3 Did Plank instead 41sec then 30sec
So as you can see, I definitely haven't had a picture perfect workout experience so far lol. Something's always going wrong, or not the way I planned. Would love to see how it is going for everyone else, all in one place!
I'm not in my 20's but am now on my second week of this program. I've been going up and down in weights, and bumbling along, in order to get the swing of things. I'm thinking it's normal that the workouts aren't going to be picture perfect. If they were, then we probably wouldn't be learning as much as we should be learning. It's the progress and not getting everything perfect that is important.
I think so long as we just press on (pun maybe not intended) and do our best, we'll be successful in the longer term. It's the people who give up that aren't going to get the results.
Hey bekkilyn Nice to hear someone else is fumbling around in the beginning. I kept looking at the beginning of people's logs where they started the program and it seemed like a lot of people just jump in without many issues! Maybe they just don't mention them
Hey ladies,
I'm athletic, in my 20s and have had some previous experience with lifting and I STILL fumble around! So if I can just add, I think its more about finding weight that's relative to your strength then gauging how much you can lift compared to others who might be similarly built or fit. I mean my mother who is in her 60s and has never formally exersized can bust out 3 chin-ups!! (we were at the beach no less and she schooled me, it was embarrassing)
I'm in the middle of stage 2 and I'm still adjusting weight, form as well as trying out different techniques. Further, I find that when I start a routine finding the proper weight is all about trial and error. And then once I found a weight that's challenging, sometimes I also can't finish all the reps in the set b/c its TOO challenging. But I suppose as long as you do keep challenging yourself, then its all good!
Lastly, Fitvision - I think the fact that you even tried step-ups 'without pushing off' is a testament to what a great job you're doing at challenging yourself-I tried something similar to that and it was super hard!
I think its more about finding weight that's relative to your strength then gauging how much you can lift compared to others who might be similarly built or fit.
I want to jump in here and say, this, definitely.
I knew better than to compare myself with others when I began, but after a few weeks of reading the logs here, I started to do exactly that. I know I'm weak (the name of my log can attest to that!) and I fumble around all over the place. Some movements I can do well, others I can't but I do the best I can and challenge myself each time to improve.... whether that means decreasing the weight (or going back to BW only!) and focusing on form and full range of motion or increasing the weight. So long as I am challenging myself, I think I'm doing pretty darn well.
Right now, for me, it's about losing fat more than gaining strength. Yet as a newbie to lifting, I am still gaining some strength too and that's a bonus!
You look like you're off to a good start, too. Keep challenging yourself and you'll see the progress!
Thanks for all of the encouragement, ladies! I really do need to focus on improving, regardless of where I started or where everyone else started. Sometimes it gets discouraging when I feel like I'm not lifting "heavy" when that's the whole point!
Thanks for all of the encouragement, ladies! I really do need to focus on improving, regardless of where I started or where everyone else started. Sometimes it gets discouraging when I feel like I'm not lifting "heavy" when that's the whole point!
It should *feel* heavy to you - even if the numbers are less than what you see others using, if you know what I mean.
It should *feel* heavy to you - even if the numbers are less than what you see others using, if you know what I mean.
Very good point, but I also feel like I could lift a little heavier than I am, but I'm still learning proper form so I don't want to push it and hurt myself. But I guess it is all a process! I'm sure everyone, whether they are lifting 10 lbs or 100, is probably lifting a little less for form's sake!
you'll get there. you understand the concepts. you're pushing yourself. you're learning. you're improving. that's what they want. they want to keep you from wasting your time in the gym doing pink weight tricep kickbacks to tone your arms and 100 reps on the butt blaster to perk your butt. rather, they want you to gain strength and confidence in your body, increase your abilities, and with the concept that form follows function… get a better bod than you could otherwise. it's just a bonus that alwyn is a sadistic bastard who wants to make sure most people, regardless of prior level/experience have at least one thing that kicks their ass and makes them cry like a little girl.
you'll get there. you understand the concepts. you're pushing yourself. you're learning. you're improving. that's what they want. they want to keep you from wasting your time in the gym doing pink weight tricep kickbacks to tone your arms and 100 reps on the butt blaster to perk your butt. rather, they want you to gain strength and confidence in your body, increase your abilities, and with the concept that form follows function… get a better bod than you could otherwise. it's just a bonus that alwyn is a sadistic bastard who wants to make sure most people, regardless of prior level/experience have at least one thing that kicks their ass and makes them cry like a little girl.
I found this out today with Bulgarian Split Squats...wah!!!
Stage 1 progression for the non-athlete
Nice to hear someone else is fumbling around in the beginning. I kept looking at the beginning of people's logs where they started the program and it seemed like a lot of people just jump in without many issues! Maybe they just don't mention them 
Linear Mode
