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CONTUSIONS2014's Photo CONTUSIONS2014 SparkPoints: (27,958)
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4/15/14 8:35 A

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I finished Phase 3 this morning and will be starting Phase 4 on Friday!!

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TENACIOUSLADYT's Photo TENACIOUSLADYT Posts: 434
4/5/14 2:26 P

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Hey all! Just joined this team.
I'd started stage 1 last month, but got distracted by life and fell off the wagon. I will be getting back to it starting today, though.
I'm doing this from home, so I do have to modify one or two things - let me know if you've got tips!

Decide. Commit. Succeed.

Slow & steady.
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KATHY47802's Photo KATHY47802 Posts: 1,337
2/18/14 2:37 P

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I am just repeating Stage 1 each week right now, because since I started this program on Jan. 13th - every week, I've ended up with a cold, or sore throat, or on vacation in Florida and this past 5 days, major sinus infection - meaning, when I lean over I get a horrible headache from the pressure. This has caused me to miss at least one NROL workout a week, so I decided keep starting it over until you rock at it and the yuckies are all gone. I am getting stronger, I see it in my arms and in my hips. I'm doing this workout and the Stronger Curves for Women workout. So, if I miss 3 days due to cold - I still do walking videos. I got 2 NROL for women days in last week and then got sick on Thurs night. I felt so much better today, I started back in - I am burning up quickly from the illness but I'm pushing and taking breaks.
I love this workout!
emoticon

Kathy in Indiana


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BOBOSENSEI Posts: 101
6/29/13 1:32 A

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I am just starting. My husband is going with me to the gym today to show me the equipment for stage one workouts a and b. I think I will be able to go on my own after this first time. Might need to make the weekend the official day I kick off each stage though so that he can make sure I know what equipment to use and do a form check on me.



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GOOBERIFIC1 SparkPoints: (8,781)
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5/28/13 6:53 A

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I'm half way through Stage 1!! I'm already seeing strength gains, LOVE this program!!

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STRONG_SARAH's Photo STRONG_SARAH Posts: 1,090
5/19/13 1:09 A

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Tomorrow I start week two of stage one. Week one went well, though it was a bit of a learning curve. Still is.
Prone jackknives? Who was the devil that invented these? I managed 4 at my best. They'd be easier if I didn't fall off all the time. emoticon

-Sarah
Italy (central european time zone)

People who say it cannot be done should not interrupt those who are doing it.
George Bernard Shaw



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OCEANS100's Photo OCEANS100 Posts: 3
5/16/13 9:17 A

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I finished the book yesterday and will start the training portion of the program today! The nutritional part may take me a couple of days to plan out, although I may just stick to my healthy eating plan the way it is and just follow the weight routine.

"The past does not define you, the present does..."


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STONECOT's Photo STONECOT Posts: 2,860
4/22/13 7:09 A

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I've just found the courage to do day one. I can't do the 'row' exercises as I'm starting at home, so have to adapt to what I have. I do go to the gym, but I can't face doing these exercises there yet, as I struggle to do even the minimum amount. Still that's why I'm doing it isn't it! At 60+ I don't know how much improvement I can reasonably expect, but there must be some, and cardiovascular, though nice, just isn't working.

Evelyn co- captain of Azure Destinations, (and living in London UK!)

My stomach is not the alternative to the dustbin!

BLC 25

Azure Destinations Co-Captain

Your Superhero name is Samurai Mariner

Your Superpower is Paranormal

Your Weakness is Stuttering

Your Weapon is Your Stellar Neutralizer

Your Mode of Transportation is Chariot



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ROLLSTAR's Photo ROLLSTAR SparkPoints: (19,230)
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4/19/13 4:03 P

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I just did the first 2 workouts. I was SOOOO sore after day 1 that I thought I would never walk again!! haha. It was a good, muscle sore, though, not like an injury sore. I'm feeling less sore after workout B, though. It's those squats and dead lifts and lunges that are activating muscles in places where I didn't even know there was muscle. :)

After getting over the initial shyness of being int he free weights at the gym, I'm really enjoying it. It makes me feel tough. And I like feeling full!!

***Chara***

It will hurt. It will take time. It will require dedication.It will require willpower. You will need to make healthy decisions. It requires sacrifice.You will need to push your body to its max. There will be temptation. But, I promise you, when you reach your goal, IT'S WORTH IT.

Check out my Fitness/Motivation board on Pinterest!
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itness/

Add me on Runkeeper! runkeeper.com/user/enduretherain


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AMARAZ03 SparkPoints: (59)
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3/25/13 12:56 P

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UTE_ How is it going for you?

UTE_TOPIA Posts: 161
3/3/13 1:04 P

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I'm new to the team, and will be soon looking at the book from the Library... (least expensive route!) I'm 50+ and I'm told it's excellent when your older to do weight bearing exercises... so wish me well!



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IMDENISE's Photo IMDENISE Posts: 615
2/12/13 2:13 P

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Hello, How many of you are still around? I just finished day 3 of the program and so far I really like it. I'm going to do it at home so I am shopping for a few things. Heavier weights, a bar and a bench. What kind of results have you seen? I lost most of my weight a few years ago and now I just need to get off that last 10 or so. I feel like I have the same fat body just smaller. I ran across a blog that lead me to this book so I figured I'd give it a try. I like what the book says since I don't really see a difference just doing cardio. Any tips going in?
Thanks,
Denise

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DEC2484's Photo DEC2484 Posts: 1
1/14/13 2:30 P

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I joined this team relatively recently as well. I'm nearing the end of Stage 1 and I love the strength gains I'm making. I'm not seeing many changes physically, but I feel them so that's enough to keep me at it. And don't worry, the soreness DOES get better :-)

MOLLYJACKSON82's Photo MOLLYJACKSON82 SparkPoints: (2,824)
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1/9/13 3:54 P

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I just joined this team and I am going to the gym tonight for my second day on this program. still very sore from first time so this outta be interesting!

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SQUID1's Photo SQUID1 Posts: 279
12/3/12 9:14 P

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Hi: Don't worry about special workouts, stage one is the only one until the very end with as many as possible reps.

I'm halfway through stage 5. I tripled stage one length, because I had started before, and gave up in stage two, and felt I needed more strength base to progress.

I have put on maybe 8 lbs of lean muscle without gaining weight, while lifting 3X/wk, and running 2-3 times. I still have a lot of fat loss to accomplish however.

I am old and small, (59 135 lbs), but my starting bf% was about 35. I'm able to eat enough protein most days, but on weekends I often eat way too little protein, although those are non-lifting days for me.

I am confused about how much I should be eating as well, it seems like I'm eating too much, because I've only lost about a lb. in three months. I also have trouble eating more on lifting days, and less on other days, I'm sort of all over the map on that one.

I go a little wild on weekends, not so much with calories( a little), but with my ratios.

1/2007 132 lbs
5/2007 124 lbs
1/2010 140 lbs
6/2010 126 lbs
1/2011 135lbs
4/2011 130 lbs


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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,967
9/26/12 7:37 A

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OK, either I'm doing something very wrong or the "special workout 9A" is baloney.

They say to do "as many reps as possible" with the weight you started at. It's somehow supposed to give you an idea of how far you've progressed. To me this is asinine because those first weights weren't challenging at all, just a token amount so I could work on my form.

Here were my numbers:

SPECIAL WORKOUT 9A Sets Reps Set 1 Tempo
A 9/25/2012 Squat (page 157) 1 123 75 mind gave out long before the legs
B 9/25/2012 Push-up (page 191) 1 50 bw ditto
C 9/25/2012 Seated row (page 202) 1 41 30 this was genuine fatigue point
D 9/25/2012 Step-up (page 171) 1 51 75 shoulders gave out
E 9/25/2012 Prone jackknife (page 215) 1 31 bw started feeling dizzy

I was squatting for about 10 straight minutes, before my mind finally gave out (my legs had more in them) and rebelled with the thought, "what on earth is the POINT of this???" And on reflection I have to agree with my mind, because aren't the following numbers sufficient evidence I've progressed?

7/18/12
Squat 75x15, 85x15
Pushup BWx15, BWx15
Seated row 30x15, 30x15
Step up 75x15, 75x15
jacknife BWx8, BWx8

9/11/12
Squat 115x8, 115x8, 115x8
Pushup BWx10, BWx10, BWx10
Seated row 75x8, 75x8, 75x8
Step up 115x8, 115x8, 115x8
jacknife BWx15, BWx15, BWx15

I guess I've finally found something about this program that I dislike. These "special workouts." LOL

Edited by: 4A-HEALTHY-BMI at: 9/26/2012 (07:38)
Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,967
9/12/12 8:58 A

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Oh no, I'm doing a BARbell shoulder press. Forgot to change that in the sheet I downloaded.
(I wrote it right in this thread, though.)

I'm not THAT strong! LOL

I look forward to the day I'm squatting and deadlifting my OWN weight, though. Hehehe

P.S. I rack the bar first, then I stick the weights on. I load the bar progressively on each side to avoid having one side a lot heavier than the other. And I definitely use the safety clamps!

Edited by: 4A-HEALTHY-BMI at: 9/12/2012 (09:01)
Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

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PERIWINKLE88's Photo PERIWINKLE88 SparkPoints: (5,700)
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9/12/12 8:49 A

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Yeah, but my bar is an all-in-one, so that's 30 for the whole thing: bar and weights!

And to do the shoulder press with dumbells that heavy? All I have to say is you're my hero!!! If after 6 months on the program I get to where you are now, I'll be ecstatic!

Peri

Lost 65 pounds just in time for my 40th birthday. Now maintaining my weight loss, training for a half marathon and lifting weights seriously. Love my body and love my life. It was all worth it!


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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,967
9/12/12 6:34 A

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I'm counting the weight of the bar too!

Mine is an Olympic bar so it's 45 lbs just by itself. To get 115 lbs I'm adding 70 to it...
(35 to each side)

Hope that helps! :-)

Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

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PERIWINKLE88's Photo PERIWINKLE88 SparkPoints: (5,700)
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9/12/12 1:06 A

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So I feel like a weakling!

Workout 1a #2

Squat 30
Seated row 30
Pushups: high platform
Step up 30
Jackknife: BW

Workout 1a #1
Deadlift 30
Barbell shoulder press 8s
Wide-grip lat pulldown 40
Lunge 30
Swiss ball crunch BW

How on earth do you even load up that much on a bar to be able to lift it while squatting, 4A? I have to go back to your spreadsheets and see how much you started with--you must have been pretty strong at the beginning, to start out.

Peri




Edited by: PERIWINKLE88 at: 9/12/2012 (01:07)
Lost 65 pounds just in time for my 40th birthday. Now maintaining my weight loss, training for a half marathon and lifting weights seriously. Love my body and love my life. It was all worth it!


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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,967
9/11/12 8:21 P

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Just finished 1A WO8.

Squats 115
Seated row 75
Step up 115
(pushup & jacknife body weight)

Did 1B WO7 on 9/8/2012:

Deadlift 110
Barbell shoulder press 75
Wide-grip lat pulldown 75
Lunge 115
Swiss ball crunch body weight


Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

Media
tinyurl.com/4a-healthy-bmi-me
dia


Weight chart
tinyurl.com/4A-HEALTHY-BMI-graph

Blogs
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Maintenance Info
tinyurl.com/maintenance-links

Goal 155 +/- 3%


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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,967
9/4/12 10:37 P

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Stage1A, WO7

Current pounds:

Squats 110
Seated row 70
Step up 110
(pushup & jacknife body weight)

Never, ever, EVER give up!

From BMI 53 (336 lbs) to under 30. Now aiming for less than 20% body fat.

Media
tinyurl.com/4a-healthy-bmi-me
dia


Weight chart
tinyurl.com/4A-HEALTHY-BMI-graph

Blogs
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Maintenance Info
tinyurl.com/maintenance-links

Goal 155 +/- 3%


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HOLLY255255's Photo HOLLY255255 SparkPoints: (44,237)
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7/9/12 10:40 P

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Almost done with Stage 1 - just finished WO 7A. Just a few more workouts and I get to move to Stage 2. I am looking forward to having some new variations but I feel stronger already and have reached my goal weight!! I think the ST has really helped!

Holly/Texas. Time Zone: CST; Don't do anything today you can't maintain for the rest of your life; Studies show a mere 11 minutes of weight training 3 times a week is enough to reduce your body fat and raise your metabolism.


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ERMAC22's Photo ERMAC22 SparkPoints: (18,692)
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7/1/12 12:20 P

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I've started and stopped this program so many times over the years - REALLY going to focus on it this time! Starting Stage 1 tomorrow! Any other starters want to join?! :)

"Accept everything about yourself - I mean everything, you are you and that is the beginning and the end - no apologies, no regrets." -Clark Moustakas



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HOLLY255255's Photo HOLLY255255 SparkPoints: (44,237)
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6/26/12 10:53 P

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Is anyone losing weight? I have lost 1.5 lbs since I started regularly weight training. This seems to be the only thing I have really changed. I am excited!! emoticon

Holly/Texas. Time Zone: CST; Don't do anything today you can't maintain for the rest of your life; Studies show a mere 11 minutes of weight training 3 times a week is enough to reduce your body fat and raise your metabolism.


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GYMRAT54's Photo GYMRAT54 Posts: 1,623
6/26/12 5:24 A

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Sounds like you'll ease back into the program just fine. You've been taking really good steps for yourself.

4/25/09 Earth Day 5K - first 5K
7/19/10 Michigan Senior Olympics 5K - 2nd 5K
8/1/12 SP Summer Fun Run Virtual 5K - 37:00 PR

7/16/10 Michigan Senior Olympics Weightlifting Competition: Silver Medal Bench Press - 100 lbs!

Spring into Shape Bootcamp 5/28/12



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RACHAYLE SparkPoints: (9)
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6/25/12 5:18 P

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Thanks so much! That really does make sense. I will start stage 1 at the weight I ended with to see how my muscles feel. If I have retained most of my strength I won't stay there too long but I agree, a short "easing in" period is smart. I plan to go all the way this time! I had done stage 1 last year then stopped for a very long x and went back to bad eating habits so the second time I really did need to start from the beginning. This x I've been eating very healthy and have been doing light walking and biking as well as some 10-15 minutes of body weight resistance excersises at home so I'm in much better shape.

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GYMRAT54's Photo GYMRAT54 Posts: 1,623
6/25/12 4:32 P

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I'm new to this program. I just started stage 1. I'm not sure if I'm one to give advice but from having completed a program similar to this, I would jumpstart things by try doing one or two weeks of stage 1, 2 and 3, moving on to the next stage if your muscles feel ready to do so, as a way to ease back into the program without having to do it all over again, Then pick up with stage 4. You've only been away for about 2 months. So I wouldn't start over beginning with Stage 1 but I also wouldn't just pick up with stage 4 just yet. I think you'll be fine. Best wishes and have fun! emoticon

4/25/09 Earth Day 5K - first 5K
7/19/10 Michigan Senior Olympics 5K - 2nd 5K
8/1/12 SP Summer Fun Run Virtual 5K - 37:00 PR

7/16/10 Michigan Senior Olympics Weightlifting Competition: Silver Medal Bench Press - 100 lbs!

Spring into Shape Bootcamp 5/28/12



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RACHAYLE SparkPoints: (9)
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6/25/12 11:07 A

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I finished stage 3 mid April and due to various personal reasons, stopped cold turkey. I am ready to go back next week .
Does everyone think i should continue with Stage 4 or back to the beginning OR do one week of each stage ?
I'm not sure where my muscles are holding right now after an 8 week break.
Any advice or suggestions would be so appreciated!
Thanks.

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GYMRAT54's Photo GYMRAT54 Posts: 1,623
6/17/12 4:58 P

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I did my workout at the gym as I don't have a barbell or to do the barbell squats or a cable cross machine to do the cable cross row at home. I just printed out the workout and clipped it to a clipboard and took it to the gym with me. After each set, I checked it off as completed and entered the weights lifted.

4/25/09 Earth Day 5K - first 5K
7/19/10 Michigan Senior Olympics 5K - 2nd 5K
8/1/12 SP Summer Fun Run Virtual 5K - 37:00 PR

7/16/10 Michigan Senior Olympics Weightlifting Competition: Silver Medal Bench Press - 100 lbs!

Spring into Shape Bootcamp 5/28/12



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HOLLY255255's Photo HOLLY255255 SparkPoints: (44,237)
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6/17/12 8:45 A

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I have been doing my workout at home; this is challenging as I am suppose to be increasing my weight steadily. I really don't like doing weights at the gym!! I get embarassed to look at my book and record my reps/etc/time my rest periods. I am sure that sounds silly!!! I guess I will just have to get over it somehow.

Holly/Texas. Time Zone: CST; Don't do anything today you can't maintain for the rest of your life; Studies show a mere 11 minutes of weight training 3 times a week is enough to reduce your body fat and raise your metabolism.


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GYMRAT54's Photo GYMRAT54 Posts: 1,623
6/17/12 1:23 A

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I got the book about 4 months ago but took me this long to figure out how to design the weekly programs for the different stages. In the meantime, I've done hour-long group training classes at the gym twice a week and completed the Spring into Shape Bootcamp Challenge which was daily exercises for four week.

I just completed the very first workout of NROF4W - Workout A1. I didn't think it was that hard going through it. It was only five exercises. Completed it in 35-40 minutes. However, it's been two days since this first workout and my quads are still burning sore from doing the barbell squats and step-ups. Was not prepared for that! I'm not sure my leges are ready to do the forward lunges or the barbell deadlifts in the second workout yet! emoticon

Edited by: GYMRAT54 at: 6/17/2012 (16:51)
4/25/09 Earth Day 5K - first 5K
7/19/10 Michigan Senior Olympics 5K - 2nd 5K
8/1/12 SP Summer Fun Run Virtual 5K - 37:00 PR

7/16/10 Michigan Senior Olympics Weightlifting Competition: Silver Medal Bench Press - 100 lbs!

Spring into Shape Bootcamp 5/28/12



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HOLLY255255's Photo HOLLY255255 SparkPoints: (44,237)
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6/12/12 10:01 P

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I have had the book for probably 2 years and jump in/out of it a few times a year - never really starting at stage 1. I am now officially started on Stage 1 and am going to follow the process.

Make It Happen! emoticon

Holly/Texas. Time Zone: CST; Don't do anything today you can't maintain for the rest of your life; Studies show a mere 11 minutes of weight training 3 times a week is enough to reduce your body fat and raise your metabolism.


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GBAR113 Posts: 6
5/15/12 8:40 A

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After two weeks off because of bronchitis I finally got back to the gym last night. Still in stage 1 - and even though it's the third week/rotation - it's still kicking my butt.

For the past 2+ years, I've been doing group training classes which are typically one hour. When I look at these workouts, I think 5 exercises - I can bang that out in 20 minutes. Well, okay takes me about35-40 minutes and it's funny that the routines are straight forward but tough.

And I totally agree with Sister Sparkle - step ups are hard!!!

SISTERSPARKLE's Photo SISTERSPARKLE Posts: 393
5/7/12 12:57 P

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Just started. First workout stage 1. After 6 months off of no working out. Crikey. The workout only took 35 minutes, which I'm grateful for, and really kicked my butt! And I can just officially say that I HATE step-ups. I usually hate doing leg workouts, but those are hard!

Self-discipline is remembering what you really want. - Pam Young


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SHAKINJANE SparkPoints: (521)
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5/1/12 3:02 P

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I just did my first workout... Stage 1 Workout A - Yeah it was short, but it was a total body workout. I was pretty wiped at the end. I'm not used to so many reps. I'd been doing Body for Life before this, so I kinda got hooked on increasing the weight and seeing how much I could lift, rather than how many times. I'm looking forward to when I can step down the reps and step up the weight.

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GBAR113 Posts: 6
4/30/12 9:38 A

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Finally started the program last week (though I've had the book since January). I had one failed attempt at starting a couple of months back when I succumbed to my "fear" of the weight room :-(

I've been psyching myself up to try again because I'm not new to lifting and I finally just said I will do it. And wouldn't you know, no one laughed at me, I didn't drop anything or fall on my face - HA!

And my body hates me today because I'm sore but I know the results will be worth it. Look forward to continuing to check in here to keep myself on target!!

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4/10/12 5:41 A

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Hi everyone! I'm new to this team but not new to NROLFW. I do need some motivation, though...I finished Stage 4 back in February and then just...stopped. Which is a crying shame because I was seeing great results and loved the program! I blame it on a streak of nice weather we had that made me want to be anywhere but the gym.

BUT today I am going to get back in the gym and continue with Stage 5! I will probably take the weights a little lighter than I was lifting because of my *ahem* hiatus, but the important thing is to get the ball rolling again!

You have a choice - you can throw in the towel or use it to wipe the sweat off your face.


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CARILOUIE's Photo CARILOUIE SparkPoints: (83,599)
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7/11/11 6:17 P

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I just started stage 3 - I have some sore muscles from the deadlift/row combo!

Carrie

"For myself I am an optimist - it does not seem to be much use being anything else." - Winston Churchill


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ALLYOUNEEDIS_'s Photo ALLYOUNEEDIS_ SparkPoints: (313)
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6/11/11 10:19 P

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Half way done stage 1. emoticon

NROLFW Progress
Stage 1
Workouts Done: 16/16!
MELBOOKER's Photo MELBOOKER Posts: 20
5/15/11 4:31 P

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Starting Stage 7 tomorrow morning!!!!!!!

Current BF%: 24%
Goal BF%: 20%


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LEFTOVERS4LUNCH's Photo LEFTOVERS4LUNCH SparkPoints: (11,834)
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5/3/11 11:42 A

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I'm just wrapping up stage 5 and am pretty mentally tapped out.

As far as bruises and veins, I haven't noticed anything with veins but I do get bruises. Mostly on my wrist from picking up dumbbells, on my clavical from front squat push press, shins from deadlifts, and on my sternum from my heart rate monitor and doing YTWL's etc. Not to mention some nasty callouses on my hands.


~*~ LEAH ~*~

My personal food blog: leftoversforlunch.com


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MELBOOKER's Photo MELBOOKER Posts: 20
5/1/11 8:19 A

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I haven't noticed more veins--just still have the ones I already got (I don't think they go away without surgery), but I'm with you on the bruises. Lifting heavy means that just one false step can often mean banging a weight into my calf, shoulder, or other easily bruised body part. I have a few bruises, but they go away pretty quickly (in 3-4 weeks) and I take them as badges of honor. But yeah, I often am sporting some nice bruises.



Current BF%: 24%
Goal BF%: 20%


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COLELIFTSNRUNS's Photo COLELIFTSNRUNS SparkPoints: (6,715)
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3/24/11 2:40 P

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Just 1 more each of A & B in Stage 1. I can't wait to be done with this...also looking forward to the strength test. But ever since I realized that I was close to the end of stage 1 the time has slowed down and I am just wishing it would be over!

I started training for a half marathon this week. Combining running and lifting during the week is going to be a challange but so far I don't feel like I'm over doing it. Hopefully I'm up for the challange of doing both!!

Oh...and I got my first stretch mark from lifting today...in my arm pit. My lifting partner has noticed that her legs have a lot of bruises and a few vericose veins. Has anyone else noticed stretch marks or vericose/spider veins since starting lifting?


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JSPEED4's Photo JSPEED4 Posts: 1,674
3/23/11 1:05 P

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Schuler suggests doing intervals and then resting 5 minutes before going on to the day's work. This is working well for me; I get my "second wind" before I even really get in to my long-term jobs like weeding and such.

I really like his metabolism suggestions. I had heard the basics before. Yet, to have the eating and exercising coordinated with explanations helps me keep it all in mind and make it flow during my day. I still am learning about how it feels and how to tweak it for my body type.

Today I started out really stiff, but the hot sun, with a bit of a breeze, was perfect for helping me. Plus, I took a gram of Vit C. I am still stiff, but not bound-up from reactions to food additives.

J. Speed Eastern Standard Time, UTC/GMT -5
www.thebushwhacker.com/the-old-new-n
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JSPEED4's Photo JSPEED4 Posts: 1,674
3/20/11 7:07 P

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Just starting. It might take me two weeks to get past the warm-ups--lol. I love the guidelines for adding some endurance. I can do that.

Really, I have to get some equipment and also get my neck stronger before I can really get into this program. I love what I am learning from the book.

J. Speed Eastern Standard Time, UTC/GMT -5
www.thebushwhacker.com/the-old-new-n
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TRAMONES's Photo TRAMONES SparkPoints: (1,255)
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3/20/11 8:02 A

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Great work! I bet it is a great feeling. I'll be finishing up Phase 1 with the 2 additional workouts by the end of March. Seeing others in this group progress encourages me, please keep posting how you are doing as you move along into Phase 2.

SMLBIZGRL's Photo SMLBIZGRL Posts: 212
3/19/11 4:30 P

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Finished stage 1!! Taking a week off, then moving to Stage 2, can't wait!!

Visit my blog: www.hotmesshouse.com about transforming our lives from stress and hot mess to organized and green!


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3/19/11 12:55 P

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I have 1 more week of Stage 1!! I can't wait to do the strength test at the end to see how far I've come since just 6 weeks ago.


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BUTRFLI2BE's Photo BUTRFLI2BE Posts: 77
3/19/11 10:47 A

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Just finished Stage 1 Workout 4.

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3/14/11 3:12 P

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Congratulations!! Keep up the great work :)

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LEFTOVERS4LUNCH's Photo LEFTOVERS4LUNCH SparkPoints: (11,834)
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3/11/11 4:01 P

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Just finished Stage 3! W00t!


~*~ LEAH ~*~

My personal food blog: leftoversforlunch.com


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3/11/11 9:45 A

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I can't wait to be done with stage 1 and move on to new exercises. Today I started 3 sets of 10 on workout A. The past 2 workouts I had to do without my lifting partner as our schedules didn't match up this week. It's definitely a challange to be as motivated when by myself. I did go up in weight on my squats though. I'm now at 80lbs. I will be going up on those next workout as well.
My grip strength is pretty bad right now. When I do step ups I feel it more in my forearms just holding the weights than I do in my legs.
My boyfriend commented that I'm starting to look more toned (I know...bad word, but you know what I mean!)

A friend at work is doing a workout by Rachel Cosgrove. She suggested that we swap books when I'm done with the New Rules program. I still have a ways to go but I like the idea of already having a plan for keeping my lifting going even once I'm done with New Rules.

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SMLBIZGRL's Photo SMLBIZGRL Posts: 212
3/8/11 5:52 P

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I only have 1 workout of each A & B left of the first stage. Then I do the bonus workouts and then I'm done with stage 1!! So, I'll be done by the end of next week, yay!

Visit my blog: www.hotmesshouse.com about transforming our lives from stress and hot mess to organized and green!


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COLELIFTSNRUNS's Photo COLELIFTSNRUNS SparkPoints: (6,715)
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3/7/11 9:02 A

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I'm at almost that same point. When I go to the gym on Tuesday it will be my 8th workout I think...I'm just finishing workout B at 2 sets 12.

How do you like it so far? I'm already feeling stronger. I wish I had measured myself before startng as I am almost certain things are already rearranging themselves! I think eating correctly really helps me recover faster because on days I don't eat enough I feel way more tired and sore.

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MAKINACHANGE4ME's Photo MAKINACHANGE4ME SparkPoints: (23,013)
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3/6/11 10:00 A

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Hey there...

Today when I head to the gym, I'll be doing Stage 1, Workout A, Workout 5

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KENDRACARROLL's Photo KENDRACARROLL Posts: 2,207
3/6/11 1:53 A

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I'm currently still at the reading stage.
For the past 3 months I've been working out twice a week with a PT and only have 3 sessions left. After that is where NROLFW comes in.
I'll post updates when the time comes.

When you see a person on a mountain top, just remember they did not fall there!







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LEFTOVERS4LUNCH's Photo LEFTOVERS4LUNCH SparkPoints: (11,834)
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3/4/11 3:17 P

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I struggled w/ push-ups too. I think I didn't manage full pushups until the last half of stage 1. Just keep working on it! You will get there!


~*~ LEAH ~*~

My personal food blog: leftoversforlunch.com


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COLELIFTSNRUNS's Photo COLELIFTSNRUNS SparkPoints: (6,715)
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3/4/11 2:47 P

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I'm currently in week 2 of stage 1. Having a workout partner has made a world of difference for me. We push each other and watch each other's form. We both work weird schedules so I figure if we can both make it to the gym at the same time then ANYONE can have a workout partner and be successful. We both also do kickboxing, yoga, and other cardio mixed in with our weight training 3x a week. It's a lot but we're careul to not over do it so we can focus on our lifting.

I'm up to:

70lbs on squats and deadlifts

40lbs on lat pull downs and seated rows

20lb on step ups and lunges

12.5lbs on overhead dumbell press

and I SUCK at push ups. My goal is to be able to do them from the floor by the end of stage 1. Even if I could do 2 push ups with proper form from the floor it would be a miracle...lol.


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LEFTOVERS4LUNCH's Photo LEFTOVERS4LUNCH SparkPoints: (11,834)
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2/28/11 4:49 P

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Here's my Stage 2 recap:
www.foodbuzz.com/blogs/us/washington
/b
remerton/3333679-new-rules-of-liftinR>g-for-women-stage-2



~*~ LEAH ~*~

My personal food blog: leftoversforlunch.com


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LEFTOVERS4LUNCH's Photo LEFTOVERS4LUNCH SparkPoints: (11,834)
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2/23/11 12:45 P

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I'm in the rest week between stages 2 and 3! W00t!


~*~ LEAH ~*~

My personal food blog: leftoversforlunch.com


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TRAMONES's Photo TRAMONES SparkPoints: (1,255)
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2/10/11 7:20 P

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I started this program last year and made it through phase 2. I developed tingling in my neck with numbness in my fingers at night. I became concerned and quit cold. I've since been to my orthopaedic surgeon (I had cervical neck fusion in 2005) and he gave the go-ahead to lifting weights...BUT go very slow on increasing the weight with each workout.

I'm back at it again as of December 29, 2010. I'm still in phase 1 (I will be repeating this phase for a total of 8 weeks). I love the workout, love lifting weights and the great feeling of accomplishment I gain from strength training. I'm cautiously optimistic about being able to do the complete program as long as I stay sensible and realistic.

One more note, I'm also trying to lose weight with this program which I understand is very hard because you are trying to build muscle and you need the calories and protein. So, I'll be watching and reading how my fellow team mates "get'r done" on Spark.


Edited by: TRAMONES at: 2/10/2011 (19:22)
IAPPRAISE's Photo IAPPRAISE Posts: 3
2/1/11 8:12 P

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Finished stage 1. Going slow, but now that I'm adding more weight decided to see a personal trainer. OMG what a difference true form can make. Plus she pushes me much harder than I ever dreamed I could do. Never having picked up a bar before this, everything is so unnatural. I am so happy to learn the correct way.

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LEFTOVERS4LUNCH's Photo LEFTOVERS4LUNCH SparkPoints: (11,834)
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2/1/11 1:13 P

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I just finished up Stage 1 last week, have a vlog going up on my blog about it at noon today. Planning to start Stage 2 tomorrow. I'm glad to be done with Stage 1.


~*~ LEAH ~*~

My personal food blog: leftoversforlunch.com


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SMLBIZGRL's Photo SMLBIZGRL Posts: 212
1/18/11 3:12 P

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Hi, I'm pretty new (ok, very new) to the program. I got the book for Christmas, and started last week. I did the first workout on Monday, and couldn't walk w/o pain until Friday, ( emoticon ) when I did my first Workout B. I did my second Workout A yesterday. Glad to report that I am not sore today! So far I love the program! It's pretty simple and I already feel stronger!

Edited by: SMLBIZGRL at: 1/18/2011 (15:13)
Visit my blog: www.hotmesshouse.com about transforming our lives from stress and hot mess to organized and green!


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MELBOOKER's Photo MELBOOKER Posts: 20
1/16/11 9:12 A

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I agree that Stage 1 seems too long. I had the holidays and got sick in the middle of stage 1 so that set me back and it took me about 10 weeks.

I'm now in my third week of Stage 2. I'm really enjoying intervals! I love pushing myself for a minute and knowing that I'm getting more benefit in a shorter amount of time on the treadmill than the person next to me who's slogging it out for 30-40 minutes at an average pace.

I'm enjoying stage 2 more than stage 1. I found though that I've had to be creative as my gym (in my apartment complex) has no steps or plyo benches...Also, I have no barbells in the gym so everything has had to be modified for dumbbells. Any advice out there about these two issues (lack of steps/boxes and barbells)?

I've gotten several compliments lately on my arms (thank you push-ups and lat pull downs) and the maintanence of my weightloss (people keep asking me if I'm continuing to lose weight...I'm not). I've lost 35 lbs since May, 2010 and hit my goal weight in October, 2010.

I've found that I need to eat MORE than before I was doing NRWL to maintain instead of lose weight AND I'm losing inches still if not weight!

Edited by: MELBOOKER at: 1/16/2011 (12:38)
Current BF%: 24%
Goal BF%: 20%


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LEFTOVERS4LUNCH's Photo LEFTOVERS4LUNCH SparkPoints: (11,834)
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1/13/11 10:54 P

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This is my second time doing NROL4W. The first time, I only made it through stage 5 before my knees gave me problems.

This morning, I finished Stage1B5. I *hate* Stage 1. It's so long.


~*~ LEAH ~*~

My personal food blog: leftoversforlunch.com


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DEANNASCARP's Photo DEANNASCARP Posts: 159
11/30/10 12:29 A

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I just finished stage 1 work out B (4th time). So Next round in 1A with sets of 10. My weights are going up, just having some challenges getting in to the gym regularly as I want.

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ISABELLA35's Photo ISABELLA35 Posts: 104
11/21/10 8:34 P

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Hi,

I'm just beginning, at Stage 1 and will complete my first exercises tomorrow but I'm a bit confused by it. I'm not sure how it's done. There is Workout A & B on page 140 & 141. Do I alternate between these 2 workouts? For example, Lou wants no more than 3 resistance training workouts per week so would the week look like this:

Mon - Workout A
Tues - off
Wed - Workout B
Thurs - off
Fri - Workout A
Sat - off

Even though he wants no more than 3 resistance training sessions per work, can we do cardio on the off days?

I'm not sure I understand how to do the exercises so I will type out what I understand - and please correct me if I am wrong.

Exercise A
Squat
Workouts 1, 2
Workouts 3, 4
Workouts 5, 6
Workouts 7, 8

So, do I complete Workout 1 with 2 Sets, 15 Reps, Rest for 60 seconds and then repeat the same with Workout 2?

Do I then go to Workout 3 and 4 and follow the same format?

Do I complete all of the Workouts for Exercise A first then move onto Exercise B1?

Do I increase the weights as I go through the sets of Workouts? For example, I complete the squats with a barbell - let's say 50lbs for Workouts 1 & 2. When I get to Workout 3 & 4, do increase the weight again, say to 55lbs?

Sorry for all of the questions but the way that it's set up is a bit confusing to me. I followed another program for 8 weeks, which was great and worked but I have done it a few times and I think my body is used to it so I need something new. Anyways, the meal plan and workouts were planned for you everyday so I didn't have to flip back and forth to find what I need.



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IAPPRAISE's Photo IAPPRAISE Posts: 3
11/14/10 7:10 P

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Wahoo. Finished 1st week. I too felt confused. Happy to read the posts.

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EIGNA008's Photo EIGNA008 Posts: 36
11/10/10 12:35 P

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I did my first workout today! I'm wondering something, though. Do you only do each workout once? It's not a circuit is it? Like when you finish, you don't go back to the beginning? The workout is hard as it is, but seems short!

I looked in the book briefly and it doesn't say anything, but I am just curious...



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AFALLON918's Photo AFALLON918 SparkPoints: (4,074)
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11/6/10 2:58 P

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I just started! I'm in week 1 and have done workouts A and B. Love it so much! I kind of wish the workouts were a bit longer, since I'm used to running for an hour or two so sometimes going in to the gym for 30-45 minutes feels like not that much. At the same time, I've found it much easier to challenge and push myself knowing that I only have 5 exercises to do. I really look forward to go to the gym now, I really enjoy it so far! :)

--Amy

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?" - Marianne Williamson


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MABELPIE's Photo MABELPIE SparkPoints: (14,745)
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10/14/10 12:40 P

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Awesome Heather! Sometimes I find that when you dig deep to get yourself there you have the best workouts. Other times you don't. But I never ever regret getting myself there.

Starting body fat%: 25
Current body fat %: 22
Goal body fat %: 18
HEATHERW9702 Posts: 16
10/13/10 8:13 P

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I am going on my fourth work of Stage 2 section B next. I had to dig deep this morning to do it. I put my shoes on and got back in bed, and had to make myself get back up, ha. But it was so worth it! I have definition I've never had before and my bf has dropped 2%.

WIFEOFDAVID's Photo WIFEOFDAVID Posts: 90
10/5/10 12:11 P

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Stage 1, Workout A, Wk 4:
I woke up with a headache, do you think it's ok I went easy and did the exercises without any weights?

"Be ashamed to die until you have scored a victory for mankind."-Dr. T G Kalogris


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PROSPERITY2010's Photo PROSPERITY2010 Posts: 121
10/4/10 9:01 P

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I'm in Stage 4 and I'm loving it!! I've seen such a huge transformation just in the few months that I've been using this program and I would strongly recommend it to anyone!

Bree

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WIFEOFDAVID's Photo WIFEOFDAVID Posts: 90
9/21/10 6:01 P

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So I'm still very new... But I told my phys.therapist my neck hurts even when I do Push ups!:( sigh. I feel like I'm too whiny.

"Be ashamed to die until you have scored a victory for mankind."-Dr. T G Kalogris


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9/16/10 9:25 A

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too much or too little, lhempen? Stage 4 is almost the same, so you do go back! (and stage 3 is close to stage 5).

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LHEMPEN's Photo LHEMPEN SparkPoints: (23,315)
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9/15/10 9:46 A

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just started stage 2 on Monday. ummm not sure I like doing it 4x lol



The miracle isn't that I finished. The miracle is that I had the courage to start."
-John Bingham, running speaker and writer




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9/13/10 8:12 P

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deadlifts *are* awesome, but they hurt my back whenever I go up in weight :) Just did 5B workout 3...and I'm really ready for stage 6. Like 5, but craving something new.

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9/12/10 5:20 P

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Just finished Stage 1B, Workout 2, and am bit sore but in that good kind of way. Dead lifts are awesome. I've got a long way to go, but feel pretty good now that I've started the program.

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9/12/10 9:27 A

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I'm going to do my 3rd workout of Stage 2 today. I was amazed by how much I felt my core in the 2B workouts, especially the reverse lunge with forward reach. I've done the program before (and stopped in stage 4), and don't remember that part. I think it's because I'm focusing on heavier weights this time.

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9/11/10 4:26 P

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I love negative chin ups. Heck, I love all chin ups. I did assisted chin ups instead of lat pull downs in Stage 6 (I don't have a lat pull thing at home). Chins are probably my favorite thing to work on. Chins & squats.

I just did my first S7 workout. It was not fun.

~~Becky~~

I want to believe that the dead are not lost to us. That they speak to us as part of something greater than us - greater than any alien force. And if you and I are powerless now, I want to believe that if we listen to what's speaking, it can give us the power to save ourselves. -- Fox Mulder

bodyforbecky.blogspot.com


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9/11/10 4:17 P

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Did MUCH better on the negative chin-ups on Friday morning. I had much more control and let myself down at a slower pace. I had found a video on Bodybuilding.com and I think watching that helped me substantially.



They always say time changes things, but you actually have to change them yourself. - Andy Warhol


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9/11/10 2:54 P

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yay jolinar! So close to the end, I'm real impressed.

Starting body fat%: 25
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9/11/10 1:10 P

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I am getting ready to start Stage 7 either today or tomorrow. I am not looking forward to it. I hate high rep work. I just want to get through it and move on to something different. I loved Stages 3 and 6!

~~Becky~~

I want to believe that the dead are not lost to us. That they speak to us as part of something greater than us - greater than any alien force. And if you and I are powerless now, I want to believe that if we listen to what's speaking, it can give us the power to save ourselves. -- Fox Mulder

bodyforbecky.blogspot.com


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WIFEOFDAVID's Photo WIFEOFDAVID Posts: 90
9/10/10 7:23 P

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yes sorry ("Boy do I feel sheepish baaaaa!") I just didn't get it before. thnx

"Be ashamed to die until you have scored a victory for mankind."-Dr. T G Kalogris


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9/10/10 12:54 P

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1A, 2A, 3A etc are all the same series of exercises.
For workout 1A you do 15 squats, then rest, then do a second set of 15 squats. Then do 15 pushups, for two sets. Then 2 sets of 15 rows. (Ideally you switch between the exercises, but let's keep it simple!)

Workout 2A is the same! You just may up the weight some.

Then when you do 3A, it is STILL squats, rows, jack knifes etc - but instead of 15, you do 10.

Any better, chica?

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WIFEOFDAVID's Photo WIFEOFDAVID Posts: 90
9/10/10 11:34 A

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thnx, but why am I still so slow, because I know you/the book is saying it refers to the workouts, but I thought Workout A, A, Squat (p. 140) is the start of the workout, followed by a pushup, a row, step up, and jackknife. Well what is Workout 1,2...-8 then? I'm sorry...! As in if the squat is on p.157(and I thought I knew what a squat was) what is workout 1,2 doing UNDER that squat?
I looked on the NRoLfW forums and they tried to help those that are lost too: So Stage 1 A Wrkout is squat, pushup, row, step ups, jack...but there's 8 of them, like you're saying... sigh...I must be so dense

"Be ashamed to die until you have scored a victory for mankind."-Dr. T G Kalogris


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9/7/10 11:51 P

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1,2,3,4,5,6,7,8 refer to the different workouts. You do 1A eight times and 1B eight times. Let's just look at 1A first! The first time (stage 1A, workout 1) you do 2 sets of 15 reps for each workout. The second time you do workout 1 (stage 1A, workout 2) it is the same. But then the third time (stage 1A, workout 3) you still do 2 sets, but now only for 12 reps. By the fifth workout you see the reps are down to 10, but now you do 3 sets.

And each of these alternates with a B day, making your sched

Mon: Stage 1A Workout 1
Wed: Stage 1B Workout 1
Fri: Stage 1A Workout 2
Mon: Stage 1B Workout 2
Wed: Stage 1A Workout 3
Fri: Stage 1B Workout 3
Mon: Stage 1A Workout 4
Wed: Stage 1B Workout 4
Fri: Stage 1A Workout 5
Mon: Stage 1B Workout 5
Wed: Stage 1A Workout 6
Fri: Stage 1B Workout 6
Mon: Stage 1A Workout 7
Wed: Stage 1B Workout 7
Fri: Stage 1A Workout 8 (and optional "bonus" 1A)
Mon: Stage 1B Workout 8 (and optional "bonus" 1B)

Phew. Help any?

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WIFEOFDAVID's Photo WIFEOFDAVID Posts: 90
9/7/10 11:18 P

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I'm still having trouble decifering the workouts. I get Stage 1, Workout A, except for the fine print of the "Workout 1,2...3,4...7,8" I looked on p.140-157, trying to re read and figure em all out, but...? thnx

"Be ashamed to die until you have scored a victory for mankind."-Dr. T G Kalogris


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9/7/10 8:39 P

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I just completely dropped the first 2 attempts. I was able to hang on for about 3 seconds on my 3 attempt. I felt so bad, I tried it for a 4th time. Was able to hang on and lower myself for about 3 seconds again. Hopefully, I'll progress, but I can't see myself adding weight anytime soon.



They always say time changes things, but you actually have to change them yourself. - Andy Warhol


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9/7/10 12:45 P

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I'm nervous for the chin-ups too! Let us know how it went, please.

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9/6/10 2:29 P

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I'm starting Stage 6 later today. Yeah, a little nervous about the negative chin-up.

They always say time changes things, but you actually have to change them yourself. - Andy Warhol


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9/3/10 10:19 A

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I don't always feel it either, especially on B-days...but then I find it catches up to me with a vengeance!

Congrats on the great results though - awesome awesome!

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MOMUVTWO Posts: 19
9/3/10 7:10 A

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I will be starting stage 3 this weekend. It looks like a longer workout though - long rest periods add up. So with limited time during the week I'm concerned that I won't be able to do this phase effectively, or will have to change it up a bit which I'm still afraid to do. I have seen great results but I'm not always sure I'm doing everything right since I'm not always sore from the workouts and sometimes don't feel terribly challenged (I'm not sure I have yet worked up as heavy as I could in weight properly). But, that said I am seeing INCREDIBLE results anyway - my body has slimmed down so much since beginning this program. But at 2x a week (I do kickboxing and spin class other days) it's taking me awhile to work through it.

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9/2/10 5:00 P

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I will be doing day 3 of Stage 1 tomorrow. I love feeling sore again after lifting. It has been a long time!! I hoping that this jumps starts me over again. I've hit a plateau big time but I know it is because I was training for endurance events and not for weight loss or overall body composition changes. I'm so looking forward to the changes I know I will see. I will just have to keep patient though! emoticon

Christy
Edmond, Oklahoma

“Don’t worry about the end-goal. That’s too much. Worry about what’s NEXT. And when you get there, find what’s next. Eventually, you’ll get where you need to be, but you’ll have done it in a much more reasonable manner.”


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9/2/10 9:26 A

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I'm really just curious! My bet is we have hard-core veterans, people who are thinking about starting, people who have started and stopped, and people who are interested in the book for its smart advice but have no interest in doing the exercises as laid out. I think a sample here might help us figure out what people could use from the team!


I'm personally at the very very beginning of stage 5. I like this stage way more than stage 4 (which I found kind of boring), but I am terrified of stage 6 as I've never even TRIED a chin up or pull up!

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