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RAINRUN's Photo RAINRUN Posts: 6,675
5/30/09 8:53 A

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thx

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¸.·´ YOU DECIDE ¸.·*´¨)

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GBOOMER's Photo GBOOMER Posts: 5,435
5/30/09 7:22 A

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Thanks for the links, Tia! Like you, I've created my own table for tracking strength training workouts. Yes, 'Great minds think alike.'

I'm enjoying my week of planned recovery. This is the first one where I didn't feel extremely physically fatigued going into it, so I am enjoying it even more. Monday I think I'll start Stage 3 in NRoL4W.

You asked about helpful websites. I enjoy the blog "Male Pattern Fitness" (I think it would be helpful for women too.) This blog was started by Lou Schuler, but someone else writes it now. Here's the link: www.malepatternfitness.com/

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


RAINRUN's Photo RAINRUN Posts: 6,675
5/29/09 9:01 A

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Here is some helpful web-sites for info on New Rules of Lifting for Women.
there is a Diet Calculator for the recommendations the book has (which I don't follow) and Workout Log spreadsheet for Microsoft Excel, Google Docs, and/or OpenOffice!

LINKS:
New Rules of Lifting for Women Diet Calculator and Workout Logs
maggiewang.com/2008/05/20/new-rules-
of
-lifting-for-women-diet-calculator-aR>nd-workout-logs


Links List to authors, reviews, articles, interviews and blogs for NROL4W
forums.jpfitness.com/new-rules-lifti
ng
-women/32723-links-list-authors-reviR>ews-articles-interviews-blogs-nrol4w.html


NROL4W Frequently Asked Questions
forums.jpfitness.com/new-rules-lifti
ng
-women/35760-nrol4w-faqs-check-here-R>first-frequently-asked-questions.html


IF you know of any helpful websites I would love to ear about them.

I have done a spreadsheet for NROL. If interested let me know.



Edited by: RAINRUN at: 5/29/2009 (09:17)
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GBOOMER's Photo GBOOMER Posts: 5,435
5/29/09 6:55 A

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Good advice as usual from you, Tia. Thanks a lot!!

I'm thinking of switching over to the NRoL4W workouts after this planned recovery week rather than continuing in NRoL. Why? Because I noticed in NRoL that some of the advanced workouts actually specify that having a spotter is necessary. The workouts in NRoL4W seem more do-able without that. Also, NRoL4W offers more alternatives for those without equipment and I'll be "on the same page" as my teammates here.

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


RAINRUN's Photo RAINRUN Posts: 6,675
5/26/09 9:40 A

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advice ....be careful :) LOL :p
I am the same way. I get tired from my a lift or start thinking about what I am going to do next and I forget about my form sometimes.
One thing that helps me is after and before I lift I stop for just a second, take 1 to 2 breaths and them I start. I try to think of the transition time as part of the lifting.
Don't know if that helps or just makes you go UMMMM:)
TIA


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GBOOMER's Photo GBOOMER Posts: 5,435
5/26/09 9:09 A

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Yesterday I finished my second time through the Fat-Loss II phase of NRoL. Some may remember that I stopped and repeated this phase because the first time through I was over-doing it. The second time through, I learned to slow down and monitor myself better.

Now I will take a week of planned recovery. Next week I will begin the "Hypertrophy I" phase. It is a little scary because part of it involves lifting heavier weights for very few reps. Since I do this alone, I must be extra careful not to hurt myself.

Maybe this is normal, but I find that the riskiest part is not the actual lifts themselves, but the time when I am handling the weights in between lifts, adding or removing plates, lifting dumbbells off the rack, etc. etc. At those times, it seems a little harder to remember good posture.

Any advice from more experienced members? Tia?

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


RAINRUN's Photo RAINRUN Posts: 6,675
5/14/09 5:55 P

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GBOMMER thanks!

Here are my latest work outs.

Monday
NROL4W Stage 5 Workout A (3of 4) 4 sets
7:30 pm very tired
ST: 58 min CAL: 320 HR157/122

One Armed DB Snatch: 6, 15/6,6,6,6
DB Single Leg Romanian DL: 25/6,6,6,6
Barbell Bent Over Row: 65/6,6,6,6
DB Single-Arm Overhead Squat: 8-15/6,6,6,6
DB Incline Bench Press: 60/6,6,6,6
Plank 60, 60,60, 60
Reverse Wood Chop (shelf): 17.5/6,6,6,6
Pull ups BW 6,6,6,6
BODY WEIGHT MATRIX 4 sets hard!!! YES 4 times, KILLER!
squats 24, 24,24,24
lunges on each leg 12, 12,12,12
lunge jumps on each leg 12 , 12, 12, 12
squat jumps 24, 24, 24,24

THURSDAY
NROL4W Stage 5 Workout B (3 of 4)
58 min CAL 328 HR 150/124

BB RDL w/Bent Over Row 65/6,6,6,6
Boy Push-ups 30,30,30
Partial Single Leg Squat 15/6,6,6,6
Wide Grip Lat Pull down 115/6,6,6,6
Back Extension 15/6,6,6,6
YTWL 10/6,6,6,6
Long arm Swiss Ball Crunch 35,35,35,35
Reverse Crunch holding Swiss Ball with feet 20,20,20,20
Lateral Flexion, weighted Side crunch on Swiss Ball 17.5/25, 20/20,20,20
Prone Cobra (skipped~ really don't like it)




Edited by: RAINRUN at: 5/14/2009 (18:04)
¸.·*´¨) YOU CAN LAUGH or CRY
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GBOOMER's Photo GBOOMER Posts: 5,435
5/7/09 7:19 P

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Tia, you are an awesome support person! Thanks.

Today the missing part for my lat/row machine came in the mail and I installed it immediately. Just in time to use the machine for wide grip rows in today's workout! It felt great!

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


RAINRUN's Photo RAINRUN Posts: 6,675
5/7/09 9:58 A

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GOOD job! way to stay committed!

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GBOOMER's Photo GBOOMER Posts: 5,435
5/7/09 8:53 A

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This week I sold my Wii and other Wii equipment on craigslist. Then I used that money to buy storage racks for my dumbbells and olympic plates. I also bought a rope attachment for the lat/row machine, so I can do woodchop movements using it.

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


GBOOMER's Photo GBOOMER Posts: 5,435
5/1/09 2:49 P

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Grrrr. My lat machine came, but it is missing one little key piece! I called Body Solid and they will mail me the piece. Then I put the thing together minus that one piece. I can't use the machine until it gets here and I install it. Grrr!

But I love the way it fits and looks in my basement gym. Goes really well in a corner without really taking up much space that was used before.

Oh well, an exercise in patience.

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


RAINRUN's Photo RAINRUN Posts: 6,675
4/30/09 10:33 A

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Gboomer,
That is some good advice you give to yourself. My husband actually stopped doing NROL and went to Fit-for-life and is working that program. He likes it better. I love my NROL4W but it is very different form NROL.
I know protein it key.

ST:
1:05time 1:30 pm
ST: CAL328 HR 154 / 118

WIDE GRIP DEAD LIFT... 8,65/8,8,8
BULGARIAN SPLIT SQUATS... 15(2)/8,8,8 (with curls)
Underhand LAT PULLDOWN...140/8,8,8
Reverse lunge from box w/ forward reach... 17.5(2)/8,8,8
DUMBBELL PRONE CUBAN SNATCH...10(2)/8,8,8
Weighted SWISS BALL CRUNCH..30/35,35, 35
INCLINE REVERSE CRUNCH...18,18,18
SIDE SWISS BALL CRUNCH...15/20,20,20
PRONE COBRA...60,60, 60

¸.·*´¨) YOU CAN LAUGH or CRY
¸.·´ YOU DECIDE ¸.·*´¨)

my healthy lifestyle blog
http://coachhurt.blogspot.com/

GBOOMER's Photo GBOOMER Posts: 5,435
4/30/09 7:05 A

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Yesterday I started a repeat of the Fat-Loss II phase of workouts from NROL. It was a good workout. I track my lifts, weights, reps and sets on a printed paper chart.

In continuation from my last post on this thread... I think my progress is slower than what the book seems to expect, not only because I am older, but also because: 1) I am working on running at the same time. I am pursuing the "Couch to 5K" program which is definitely challenging my hamstrings and other core muscles and tendons. And, 2) because I am maintaining a calorie deficit (albeit a small one) so that I can lose weight. 3) I take in enough protein by SparkPeople standards, but not as much as NROL recommends.

I really like the NROL books. I like the types and varieties of lifts that the books teach. I like the functional philosophy of the approach (in contrast to the bodybuilding approach of other methods). I like that the program can be done in my basement with only some equipment.

At the same time, my thinking is NOT exactly the same as the NROL authors on some points. There seems to be a push for "stronger" and "bigger". I could care less if my muscles get bigger. I know my muscles will get stronger through exercise, but I could care less if I ever can lift extremely heavy weights. I am interested in health, energy, longevity and play. To an extent, these things require challenging my body when lifting, however, probably not as much as the book recommends, and certainly not as quickly.

I believe I will still be working my way through the program as outlined in NROL, but I will probably take my time and repeat some sections before moving on. I want to be careful not to hurt myself. I want to give my tendons and nervous system ample time to recover, not just my muscles. Muscles recover a lot more quickly than tendons and nerves.

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


GBOOMER's Photo GBOOMER Posts: 5,435
4/28/09 9:01 A

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Lifting is going great, but I'm a little off the beaten path. First of all, I started my recovery week about a week early. I knew that I needed to do this because I was waking up in the middle of the night due to sore hamstrings. In the past, this might happen only once at night and a quick hamstring stretch would allow me to sleep peacefully afterwards. However, this time, stretching didn't bring lasting relief and I would lose even more sleep. So, I started my latest recovery week after lifting last Tuesday. I plan to continue lifting again tomorrow.

Another way I'm "off the beaten path" is that I am going to repeat the Fat-Loss II workout that I just finished. For a 48 year old man who has never lifted before, I think the NROL moves too fast.

I am in no hurry whatsoever, however I have very high goals. If I've learned one thing in life, it is that "slow" is often the fastest way to progress. Maybe this lesson only applies to those of us who usually push ourselves very hard. It certainly applies to me.

It is great that the publishers of New Rules have acknowledged the strengths and needs of women by publishing their second book for women. I hope that someone in the future will write as rigirous a book about strength training for people my age and older. I've looked at some of the books that are already out there on that topic and they didn't look very good. In the meantime, I'll have to adopt NROL using my own intelligence and flexibility.

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


GBOOMER's Photo GBOOMER Posts: 5,435
4/24/09 9:42 A

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Tia, your encouragement was all I needed to push me over the edge. I ordered the lat machine yesterday.

I downloaded the instructions for putting it together from the manufacturer's website. Very cryptic. Just diagrams without any verbal instructions. Still, I'll probably be alright.

Now I get to excitedly wait for it to arrive!

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


RAINRUN's Photo RAINRUN Posts: 6,675
4/22/09 11:05 A

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GBOOMER,
I love my lat machine! I think it was one of the best things we bought!
We bought an Olympic home gym at Sams a few years ago. It was a great price. Have you looked there? Or a resale shop?
We have bought a lot on e-bay. I with you about spending that much site unseen. Have you tried Graigslist? In my state there are a lot! And you won't have to pay shipping.

You will be just fine putting that thing together=) IT comes with instructions. LOL!

¸.·*´¨) YOU CAN LAUGH or CRY
¸.·´ YOU DECIDE ¸.·*´¨)

my healthy lifestyle blog
http://coachhurt.blogspot.com/

GBOOMER's Photo GBOOMER Posts: 5,435
4/22/09 10:54 A

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I'm more than half way through the Fat-Loss II phase of NRFL workouts. It is going well. This was my first time doing 3 sets of each lift rather than the previous 2. At first, probably I was choosing too heavy of a weight and was having difficulty doing a 3rd set. But I've adjusted and built up since then and now can do 3 sets on each and every lift.

I work out in my basement. I bought an olympic set and a squat rack several weeks ago and have been putting them to good use. Now I'm considering buying a lat pulldown/row machine. There is one that looks alright going for about $250. on Amazon. Currently, I do pull-ups/chin-ups rather than lat pulldowns and I use exercise bands wrapped around a post for the rows. Soon the exercise bands will not offer enough resistance. And, my wife will not be able to do pull-ups or chin-ups for a long time. I guess the only thing in the way is that I can't see and touch the device in a store before buying it. I hate buying things, sight unseen, off of the internet, unless it is something like a book or DVD.

Also, I'm not looking forward to assemblying the thing, however, with a little elbow grease and some cursing, I'll probably be able to manage.

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


RAINRUN's Photo RAINRUN Posts: 6,675
4/21/09 2:47 P

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NROL4W Stage 4 Workout B (2 of 4)
ST:1hour 3 min. CAL 320 HR 165/117

WIDE GRIP DEAD LIFT... 8,65/8,8,8
BULGARIAN SPLIT SQUATS... 15(2)/8,8,8 (with curls)
Underhand LAT PULLDOWN...130/8,8,8
Reverse lunge from box w/ forward reach... 17.5(2)/8,8,8
DUMBBELL PRONE CUBAN SNATCH...10/8,8,8
Weighted SWISS BALL CRUNCH..25/30, 30/30, 35
INCLINE REVERSE CRUNCH...15,15,15
SIDE SWISS BALL CRUNCH...15/25,25,10/25
PRONE COBRA...90,70, 60

¸.·*´¨) YOU CAN LAUGH or CRY
¸.·´ YOU DECIDE ¸.·*´¨)

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RAINRUN's Photo RAINRUN Posts: 6,675
4/18/09 4:52 P

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ST as Follows:
NROL4W Stage 4 Workout A (2 of 4)
3 Sets 8 Reps each
56 min
367 cal
HR 203/135
EBIDDLEC great job! looks like you are doing good!

Front Squat w/ Push Press....0/8, 45/8,8,8
Step-ups on bench...17.5/8,8,8
Dumbbell one-point row....15/8,8,8
Static lunch w rear foot elevated....17.5/8,8,8
Boy push-ups....27,27,27
Plank...60 secs,60 secs, 60 sec
Horizontal Woodchop W/ Swissball... 17.5/ 8,20/8,8
Steps 10x,10x,10x

¸.·*´¨) YOU CAN LAUGH or CRY
¸.·´ YOU DECIDE ¸.·*´¨)

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EBIDDLEC's Photo EBIDDLEC Posts: 299
4/15/09 1:01 A

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Stage 1 - Workout B Progress:

Deadlift:
Start: 60bb
End: 80bb
AMRAP End: 30

Shoulder Press:
Start: 15db
End: 20deb
AMRAP End: 22

Lat Pull:
Start: 44
End: 55
AMRAP End: 22

Lunge
Start: 40bb
End: 60bb
AMRAP End: 30

Ball Crunch:
Start: 6bb (overhead)
ENd: 15bb (overhead)
AMRAP End: 30


I was very tired today, and feeling a bit weak when doing the test today - so I think I could have done a bit better. Overall, I'm happy.

I'm going to start Stage 2 right away, as I'm going to be taking a week off for vacation in 2 weeks.




 current weight: 135.2 
 
159
151.75
144.5
137.25
130
EBIDDLEC's Photo EBIDDLEC Posts: 299
4/14/09 1:08 P

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Here is my progress for "Workout A" of Stage 1. I hope to do my Workout B AMRAP workout this evening.

I just finished my last "Workout A" of Stage 1 and thought I'd post my progress:

Squat:
Starting Weight: 40 pound barbell
Ending Weight: 75 pound barbell
End Max Reps at 40 pounds: 75

Pushups:
Starting: Step + 4 risers
Ending: Step Only, no risers
End Max Reps with Step + 4 risers: 25

Rows:
Starting Weight: 27.5 pounds
Ending Weight: 50 pound
End Max Reps at 27.5 pounds: 42

Step Ups:
Starting Weight: 30 pound barbell with 5 steps
Ending Weight: 50 pound barbell with 6 steps
End Max Reps at 30 pounds: 30

Jackknife:
Starting: 8
Ending Max Reps: 25

 current weight: 135.2 
 
159
151.75
144.5
137.25
130
RAINRUN's Photo RAINRUN Posts: 6,675
4/14/09 10:10 A

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GBOOMER, My recovery week was good.
I really missed lifting. That surprised me.
I like to stay active. I take Sunday's off completely and in the winter I usually take most Saturday's off.
I like that comment ..."a woman-of-action"
THANKS!


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GBOOMER's Photo GBOOMER Posts: 5,435
4/14/09 6:56 A

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RainRun, how was your recovery week? I know you were glad to get back to lifting. One thing really clear about you from your spark record is that you are a woman-of-action!

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


RAINRUN's Photo RAINRUN Posts: 6,675
4/13/09 6:34 P

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I enjoyed stage 3. IT was hard but It was good.

ST as Follows:
NROL4W Stage 4 Workout A (1 of 4)
3 Sets 8 Reps each
61 min, 343 cal, HR 162/123

Front Squat w/ Push Press....45,45,45
STEP-UPS ON BENCH...17.5x15,15,15
DUMBBELL ONE-POINT ROW....15x15,15,15
STATIC LUNGE WITH REAR FOOT ELEVATED....17.5x15,15,15
PUSH-UPS....25,25,25
PLANK...60 secs,60 secs, 60 sec
HORIZONTAL Woodchop W/ Swissball... 17.5x 8,8,8
STEPS 10x,10x,10x


¸.·*´¨) YOU CAN LAUGH or CRY
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RAINRUN's Photo RAINRUN Posts: 6,675
4/13/09 8:59 A

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GBOMMER, we should call you... "monkey man".
GOOD job!
I am sure that made your granddaughters very happy. I know my kids love it when their grandparents play with them

I start back lifting today!
I missed it!

¸.·*´¨) YOU CAN LAUGH or CRY
¸.·´ YOU DECIDE ¸.·*´¨)

my healthy lifestyle blog
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RAINRUN's Photo RAINRUN Posts: 6,675
4/13/09 8:56 A

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With girls there are always highlights =)



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GBOOMER's Photo GBOOMER Posts: 5,435
4/11/09 5:57 A

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Yesterday I was playing with my granddaughters at the park. I climbed up the leg of a big swingset and hung from the top bar. That is something I haven't been able to do easily, or at all, since I was a young adult. It is obviously the result of the lifting work. Yay!

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


GBOOMER's Photo GBOOMER Posts: 5,435
4/5/09 10:14 P

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Hey, Tia! I admire the systematic way you plan and record your workouts. It shows a lot of confidence and clarity.

My recovery week was good. My body really appreciated the recovery time and my mind appreciated the opportunity to think over my approach. I think I pushed just a little too hard on my first month of NROL. Not enough to do any damage, but probably not a sustainable direction. Stopping allowed me time to really think clearly without the rush to do my next workout and without the "pressure" to achieve new PRs on my lifts.

I hear GNO went well. Any highlights? emoticon

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


RAINRUN's Photo RAINRUN Posts: 6,675
4/5/09 9:25 P

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GBOOMER,
I read both books as well. I do like NROL4W better as well.
I find it better for me, who is used to DVD's telling me how to lift.

GREAT tip info!

How was your week off? Did you miss lifting or enjoy the break?
TIA



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¸.·´ YOU DECIDE ¸.·*´¨)

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RAINRUN's Photo RAINRUN Posts: 6,675
4/5/09 9:16 P

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Welcome Becky and Julia!
Glad to have you!

I have had great progress with NROL4W. I have seen great changes in my body. It is encouraging to see such great results. It helps me keep coming back =)

I will be doing a planned break Wednesday and Friday this week and start back at it the following Monday.

I am planning on breaking my book up and putting into a binder. I like to look at the exercises to remind myself of the correct posture. It is easy for me to get pour posture when I get tired.

My current progress.

ST as Follows:
NROL4W Stage 3 Workout A (4 of 4) 3 sets

ST: 52 min
CAL: 272
HR: 163/118

One Armed DB Snatch: 15/6,12.5/6,6
DB Single Leg Romanian DL: 12.5/6,6,6
Barbell Bent Over Row: 65/6,6,6
DB Single-Arm Overhead Squat: 8-15/6,6,10
DB Incline Bench Press: 25/6,8,10
Plank 60, 55,60
Reverse Wood Chop (shelf): 15/12,12,12
BODY WEIGHT MATRIX 2 sets hard!!!
squats 24, 24 x2
lunges on each leg 12, 12 x2
lunge jumps on each leg 12 , 12 x2
squat jumps 24, 24 x2

AM cycle #3
80 min.
22. 4 miles

¸.·*´¨) YOU CAN LAUGH or CRY
¸.·´ YOU DECIDE ¸.·*´¨)

my healthy lifestyle blog
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***JULIA***'s Photo ***JULIA*** Posts: 84
4/5/09 2:40 P

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Hey GBOOMER! That sounds like a great way to start a new phase, I'll use that strategy too! I am so excited about tomorrow :D

 current weight: 160.0 
 
187
174.25
161.5
148.75
136
GBOOMER's Photo GBOOMER Posts: 5,435
4/5/09 10:16 A

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Hi Julia and MuscleMom2!

My "recovery week" ended and yesterday I started my new phase of NROL, "Fat-Loss II". It went well. I researched the new lifts beforehand, watching videos on YouTube. In fact, I brought my notebook down to the basement so I could watch each lift right before trying it. I started with low weights so I could concentrate on form and then added weight if that made sense. For some of the lifts, I only did two sets instead of the perscribed 3. I think I acheived the right balance between pushing myself and listening to my body. I am sore today, but I'm not "dying" Haha!

I like this program so much that I ordered hard bound copies of both books from eBay. They arrived yesterday. I'll probaby give my father the paperback copy of NRoL.

You know, if I had to choose, I like the NRoL4W version better. Perhaps because the author is addressing women, he doesn't assume any prior knowledge. This is perfect for me. For example, the information on how to choose the correct weight is much better and much more detailed in NRoL4W.

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


***JULIA***'s Photo ***JULIA*** Posts: 84
4/5/09 5:36 A

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Hi all!

I'm new to the group, I purchased the book last week and starting stage 1 tomorrow...I'll let you know how it went!

 current weight: 160.0 
 
187
174.25
161.5
148.75
136
MUSCLEMOM_2's Photo MUSCLEMOM_2 SparkPoints: (35,077)
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4/2/09 1:03 P

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Hi all! I'm so excited to have found this group!!

I started the NRoLW last month when I began training for a half marathon. I've been weight training all of my adult years, so I was hesitant to start at Stage 1 but as the book says, you have to do the entire program for it to work so I the beginning it is!

I've enjoyed the program so far since it has worked well with my running program. I've noticed my uppper body changing ever so slightly, so I am really encouraged and excited to start Stage 2.

Looking forward to chatting with you all more!

Becky


Your body tells the story of your life. What you’ve been doing, what you’ve been neglecting, what you’ve sacrificed, and what you’ve achieved.



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GBOOMER's Photo GBOOMER Posts: 5,435
3/29/09 7:09 A

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Tia, I'm tempted to comment on the "rear" view, but will hold myself back. emoticon I admire your meticulous record keeping!

This week, having finished the "Break-In" workouts of NROL, I am supposed to rest for a week. I will still be doing my C25K workouts, walking and stretching. I'm not used to taking such long breaks from an exercise. So much of this lifting experience is completely new to me.

But it is great. I was telling my wife yesterday, it is kind of like a "fountain of youth".

Edited by: GBOOMER at: 3/29/2009 (07:09)
A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


RAINRUN's Photo RAINRUN Posts: 6,675
3/27/09 1:11 P

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I am seeing great resluts in the "rear" side view LOL!
The ST I am doing now is complicated. I am continuiosly refering back to my book and I have alos watched a few videos on you-tube as well to make sure I am doing them right.THAT is an awasome tool!

GBOOMER it looks like you are doing GREAT! KEEP IT UP!

Wed the 25th
ST as Follows:
NROL4W Stage 3 Workout A (2 of 4) 3 sets
ST: 54 min
CAL: 216
HR: 154/117

One Armed DB Snatch: 10/6,6 (this one I had to watch on u-tube!)
DB Single Leg Romanian DL: 12.5/6,6,6
Barbell Bent Over Row: 65/6,6,6
DB Single-Arm Overhead Squat: 5-10/6,6,6
DB Incline Bench Press: 17.5/6,6,6
Plank 60, 60,60
Reverse Wood Chop (shelf): 10/6,15/6,106
BODY WEIGHT MATRIX 2 sets
squats 24, 24
lunges on each leg 12, 12
lunge jumps on each leg 12 , 12
squat jumps 24, 24

Cycle Post ST
(none today .. I bumped my knee when I was lifting and it hurts =0


AM cycle #3
30 min.
9.86 miles
cal 0 HR 0

CYCLE
did../.. done../.. do
36.58 / 405.17 / 44.83

Training for a TRIATHLON 6/13/09
Run...Tues A, Thurs B, Sat/Sun C.
(Friday's 9-15th weeks)

RUN (38)
did../.. done../.. do
0 / 27.56 / 10.44



¸.·*´¨) YOU CAN LAUGH or CRY
¸.·´ YOU DECIDE ¸.·*´¨)

my healthy lifestyle blog
http://coachhurt.blogspot.com/

GBOOMER's Photo GBOOMER Posts: 5,435
3/27/09 11:51 A

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Hi lifters!

Here it is, a week since my last post. My two lifting sessions this week went great! Particularly this morning's. I am so much stronger after only a month of this program.

And, for me, the big new is that I finished the four week "Break-In Program".

After several days rest, I will pick up again with the "Fat-Loss II" program. It has several lifts in it that are new to me. Yesterday, I looked up those lifts on YouTube, to get an idea what is coming up. I am pleased that almost every one was demonstrated in a YouTube video, so I am good to go.

How are you all doing? How is your lifting progressing?

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


GBOOMER's Photo GBOOMER Posts: 5,435
3/20/09 9:54 A

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Hi fellow lifters,

I'm 3 and 1/2 weeks into the beginning segment of the NROL program (not NROLFW). This is my first "training" post.

I think I pushed myself a bit too hard in my last lifting session. Although I've since had two days away from lifting, I still have some sore muscles. Therefore, I've come up with a "draft" personal guideline for my next workouts:

Rather than pushing myself to do as many reps, or as many pounds, as I can, I will limit my progress each session to either only - one extra rep per lift, or an incremental increase in pounds without increase in reps.

Today I will babysit the granddaughters after my lifting session, which will also give me a stong motivation to not over-do it. Otherwise, I won't have much stamina left over for play!

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


RAINRUN's Photo RAINRUN Posts: 6,675
3/15/09 8:32 P

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NROL4W Stage 2 Workout B (3 of 4)

WIDE GRIP DEAD LIFT... 55/10,10
BULGARIAN SPLIT SQUATS... 10/10,10
UNDERHAND GRIP LAT PULLDOWN...115/10,10
REVERSE LUNGE FROM BOX WITH FORWARD REACH... 15/10,10
DUMBBELL PRONE CUBAN SNATCH...8/10,10
SWISS BALL CRUNCH..43,44
INCLINE REVERSE CRUNCH...10,10
LATERAL FLEXION - SIDE SWISS BALL CRUNCH...20,20
PRONE COBRA...90,60

¸.·*´¨) YOU CAN LAUGH or CRY
¸.·´ YOU DECIDE ¸.·*´¨)

my healthy lifestyle blog
http://coachhurt.blogspot.com/

KERRYANN67's Photo KERRYANN67 Posts: 2,392
3/12/09 7:09 P

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Nearing the end of stage 1, finally!

3 sets of 8 for the following:
Squats on machine 120 lbs. (not the squat rack, you see.)
Push-ups on a low barbell
70 lbs. seated rows
highest riser step ups with 15 lbs each dumbbells

3 sets of 15 prone jacknife

I did five minutes of cardio before, and five minutes of cardio after. Not much, but more than I've done before.

I feel good!

Remember that the little things we do each day matter.



 current weight: 203.4 
 
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KERRYANN67's Photo KERRYANN67 Posts: 2,392
3/10/09 12:50 P

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I find that the deadlift itself is pretty easy, but it's my arms and wrists and hands that have a hard time holding that 80 pound barbell.

With deadlifts, it's important to keep your lower back arched, your knees with just a touch of bend in them so they're not entirely locked, and just create a smooth lowering. If you keep the barbel just an inch away from your legs, and imagine you are just skimming your legs down, then back up using your buttocks and legs, it's pretty smooth.

I felt a little bit of pull in my lower back, so I know I can't go up in weight until I'm stronger all over and don't allow my back to take any of the leverage.

I also want to add that I'm not a huge fan of deadlifts so I hope we don't see much more of them in following stages.

Edited by: KERRYANN67 at: 3/10/2009 (12:51)
Remember that the little things we do each day matter.



 current weight: 203.4 
 
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RAINRUN's Photo RAINRUN Posts: 6,675
3/10/09 11:31 A

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Good job!
I have such a difficult time with dead lifts!
I still struggle with my form.
I am waiting to go up on weight again.


¸.·*´¨) YOU CAN LAUGH or CRY
¸.·´ YOU DECIDE ¸.·*´¨)

my healthy lifestyle blog
http://coachhurt.blogspot.com/

KERRYANN67's Photo KERRYANN67 Posts: 2,392
3/10/09 11:13 A

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Stage 1 workout B

deadlifts 80 lbs, 3x10
shoulder press, 15 lb each dumbbells, 3x10
wide grip lat pull downs, 60 lbs, 3x10
lunges, no extra weight, 3x10
crunches on ball, 3x12

I felt like this workout really kicked my butt, too!

Remember that the little things we do each day matter.



 current weight: 203.4 
 
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RAINRUN's Photo RAINRUN Posts: 6,675
3/9/09 4:38 P

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NROL4W Stage 2 Workout B (2 of 4)
Warm up 10 min cycle 3.12 min.
ST: 46 min. cal.157 HR 155/108

WIDE GRIP DEAD LIFT... 55/10,10
BULGARIAN SPLIT SQUATS... 10/10,10
UNDERHAND GRIP LAT PULLDOWN...115/10,10
REVERSE LUNGE FROM BOX WITH FORWARD REACH... 15/10,10
DUMBBELL PRONE CUBAN SNATCH...8/10,10
SWISS BALL CRUNCH..43,44
INCLINE REVERSE CRUNCH...10,10 hard!
LATERAL FLEXION - SIDE SWISS BALL CRUNCH...20,20
PRONE COBRA...90,60

Cycle #7 interval
30 min
9.11 miles
Cal 125 HR 133/112

¸.·*´¨) YOU CAN LAUGH or CRY
¸.·´ YOU DECIDE ¸.·*´¨)

my healthy lifestyle blog
http://coachhurt.blogspot.com/

RAINRUN's Photo RAINRUN Posts: 6,675
3/9/09 4:29 P

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I run up and down each week
Yep, I do "boy" push ups that many times.
I couldn't 4 months ago
I could not do 1!

I did P90X and it helped me get very strong!
Thanks for the compliment
I appreciate it GREATLY!

¸.·*´¨) YOU CAN LAUGH or CRY
¸.·´ YOU DECIDE ¸.·*´¨)

my healthy lifestyle blog
http://coachhurt.blogspot.com/

KERRYANN67's Photo KERRYANN67 Posts: 2,392
3/9/09 11:55 A

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And thanks for the encouragement. I needed that boost of confidence.

Remember that the little things we do each day matter.



 current weight: 203.4 
 
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KERRYANN67's Photo KERRYANN67 Posts: 2,392
3/9/09 11:55 A

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Rainrun, what is that on your workout that I see you wrote "stairs 12"? Does that mean you walked up 12 stairs?

You are in great shape. Can you really do 3 sets of 20 push-ups?? Like regular boy push-ups? Holy cow! You're amazing.

Remember that the little things we do each day matter.



 current weight: 203.4 
 
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RAINRUN's Photo RAINRUN Posts: 6,675
3/7/09 12:00 P

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KERRYANN67, You are doing GREAT!!!!!


ST as Follows:NROL4W Stage 2 Workout A (2 of 4)
3 Sets 10 Reps each

Warm up: 5 min bike arm circles
Front Squat w/ Push Press....45,45,45
STEP-UPS ON BENCH...15x15,15,15
DUMBBELL ONE-POINT ROW....15x15,15,15
STATIC LUNGE WITH REAR FOOT ELEVATED....15x15,15,15
PUSH-UPS....20,20,20
PLANK...60 secs,60 secs, 60 sec
CABLE HORIZONTAL WOOD CHOP W/ Swiss ball... 15x10,10,10
STAIRS 12
Time: 1:03
Cycle 120 min
This work out was much better for me to do 3 sets =)

¸.·*´¨) YOU CAN LAUGH or CRY
¸.·´ YOU DECIDE ¸.·*´¨)

my healthy lifestyle blog
http://coachhurt.blogspot.com/

KERRYANN67's Photo KERRYANN67 Posts: 2,392
3/5/09 12:59 P

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I'm an overweight woman with not much strength, and I'm on stage 1 still, but here goes:

Workout A:
I use the squat machine for squats at this time, and yesterday I bumped up to 100 lbs, 3 sets of 10.

Push-ups on the bench, 3 sets of 10.

Seated rows 60 lbs, 3 sets of 10.

Step-ups (regular step with one riser, lifting non working foot up to my other knee when I ascend the step, working on balance and healing a formerly broken ankle) 15 lb dumbbells, 3 sets of 10

Prone jacknife, 3 sets of 12. I start with the ball just under my knees at the top of my calf.

Workout B:
Deadlifts 60 lb bar, 3 sets of 10

Shoulder presses, 15 lb dumbells, 3 sets of 10.

Lat pull down, 55 pounds, 3 sets of 10.

Lunges alternating each step (in the beginning, I had to do five lunges, then alternate and I've steadily dropped it down til I can alternate each one) 3 sets of 10

Crunches on ball with arms at head, 3 sets of 12.

Remember that the little things we do each day matter.



 current weight: 203.4 
 
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RAINRUN's Photo RAINRUN Posts: 6,675
3/3/09 9:38 A

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ST as Follows:
NROL4W Stage 2 Workout A (1 of 4)
2 Sets 10 Reps each

Front Squat w/ Push Press....45,45
STEP-UPS ON BENCH...15x15,15
DUMBBELL ONE-POINT ROW....10x15,15
STATIC LUNGE WITH REAR FOOT ELEVATED....10x15,15
PUSH-UPS....20,20
PLANK...60 secs,60 secs
CABLE HORIZONTAL WOOD CHOP W/ Swiss ball... 10x10,10

Friday I will go to 3 reps each again. The ST just isn't long enough for me.

Cycle 22.5 miles

¸.·*´¨) YOU CAN LAUGH or CRY
¸.·´ YOU DECIDE ¸.·*´¨)

my healthy lifestyle blog
http://coachhurt.blogspot.com/

RAINRUN's Photo RAINRUN Posts: 6,675
3/3/09 9:37 A

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I am starting a "Post your progress here" so everyone can know what stage you are on, reps, weight, and sets.


¸.·*´¨) YOU CAN LAUGH or CRY
¸.·´ YOU DECIDE ¸.·*´¨)

my healthy lifestyle blog
http://coachhurt.blogspot.com/

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