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4A-HEALTHY-BMI's Photo 4A-HEALTHY-BMI Posts: 5,955
8/9/12 8:56 A

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Tonight will be 1B, WO4.

New spreadsheets, and lower reps, starting Saturday...

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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Goal 155 +/- 3%


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CONFIDENTLY_FIT's Photo CONFIDENTLY_FIT Posts: 8,132
7/20/11 6:44 P

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I agree with some of the posts with regards to pushing myself in stage one. I am thinking stage one is for women who have not strength trained before. I skipped to the final weeks of this work out with heavier weights but fewer reps. Loved it!
I have one more session left which I will do Friday and then I am jumping right into Stage 2.

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SNW1126's Photo SNW1126 Posts: 328
7/5/11 8:00 P

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I just finished stage one workout A. I guess because I have been working out it seemed like I needed more exercises so I added come core exercises as well.

Be the change you wish to see in the world.
-Mohandas Gandhi.


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MOONSTORMER's Photo MOONSTORMER Posts: 317
6/19/11 3:22 A

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okay, so i've JUST started the program - did my first session yesterday. i really enjoyed it, but i think i could have lifted MORE! it's so funny, i had no idea how much to lift for the squats, or the step ups. i still struggle with push ups - tried doing 30 degrees and couldn't do all the reps, had to go back to 45 degrees.

just a quick question - do you think i should just continue on with the workouts, or is it okay to treat the first attempt at workout a and workout b as a trial workout? i mean, i really don't think i lifted enough for some of the exercises, so next time i would increase the weight quite a bit. should i count THAT one as workout 1, or still treat this one as workout 1? or does it not really matter? what did you guys do?

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GETUP-N-GOGIRL's Photo GETUP-N-GOGIRL Posts: 8,070
4/2/11 3:17 P

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emoticon and emoticon to you! It's a proud moment for you!

I remember when I completed Stage 1 and was so-ooo happy. (Then promptly injured myself on something else and didn't continue on with NROL program.) One of these days I'll get back to it.

Keep on keepin' on!
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--Co-Leader of the Fitness Instructors & Certified Personal Trainers teams
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Retired and traveling full-time in our RV!


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TRAMONES's Photo TRAMONES SparkPoints: (1,255)
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4/2/11 2:09 P

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Woooo-Hoooo!! Finished Stage 1 with today's final special workout. Am I taking a week off before starting Stage 2....you bettcha!!

-raises a chocolate protein shake in a toast-
Cheers!!

LEFTOVERS4LUNCH's Photo LEFTOVERS4LUNCH SparkPoints: (11,834)
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2/1/11 1:14 P

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I finished Stage 1 last week and my big sucesses were being able to do full push-ups the last couple of workouts and doing 100# lat-pull downs on the last session. W00t!


~*~ LEAH ~*~

My personal food blog: leftoversforlunch.com


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SMLBIZGRL's Photo SMLBIZGRL Posts: 212
1/29/11 5:30 P

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Halfway through Stage 1! Next I start 3 reps of everything! Yay!

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


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TRISH2007's Photo TRISH2007 SparkPoints: (45,510)
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5/9/10 12:43 P

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I'm halfway through Stage 1, and just starting to do 3 sets of everything. It feels great and feels like a workout again. I wasn't really enjoying doing just 2 sets.
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They always say time changes things, but you actually have to change them yourself. - Andy Warhol


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FIT2BTHIN2's Photo FIT2BTHIN2 Posts: 286
4/29/10 10:05 A

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I am a babe in the gym and even I have added weights to some of the exercise. It could also be because I have never really completed stage 1 this is my 3rd attempt, LOL. I am very excited though, I am on week 5. One more week of stage 1 and it is off to stage 2. Good going ladies.

Blessing and happiness to all!


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BYSEMOM's Photo BYSEMOM Posts: 24
4/28/10 6:42 P

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That's funny that you guys are all saying that because I thought the SAME THING!!! I felt guilty because he was saying not to be tempted to "add" exercises, but I added bicep curls and tricep lifts because I just wasn't getting enough with Stage 1. I wonder if it's because it seems like most of us are used to working out... maybe he assumes we are starting from Square 1. The Swiss ball crunches were doing nothing for me, so I actually switched those out to a Pilates "bicycle" core exercise on the floor instead of using the ball. I have always done those but they are slightly more challenging than the ones on the ball.

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TRISH2007's Photo TRISH2007 SparkPoints: (45,510)
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4/27/10 9:20 P

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I've been considering jumping ahead myself. The ab exercises, especially, are not challenging for me. I was doing 3x15 of decline crunches holding a 25 lb plate before I started NROLFW. 2 sets of 8 Swiss ball crunches just are not challenging to me. I've even been holding a weight while doing them.

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


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MISTYMOVIN's Photo MISTYMOVIN Posts: 412
4/27/10 2:59 P

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I'm skipping ahead a little myself, since I noticed I was actually losing tone in my arms. So I'm planning on only doing 6 weeks at Stage One, going to the 3 set workouts then off to Stage Two.

It was funny, cause I felt like I was challenging myself with the weights I was using, but my body has been used to being pushed so much more that 2 sets just weren't enough to maintain what I'd already gained. Plus I was losing out on a lot of exercises I'd already been doing, like the bench press. I know he says not to add in exercises, but I've had to for Stage 1.

I'm presuming as I graduate to later stages, the challenge of the exercises will increase and I can follow the program more closely without so many modifications to keep my body moving forward in development.



"The only way of finding the limits of the possible is by going beyond them into the impossible." --Arthur C. Clarke


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GREENTEAL's Photo GREENTEAL Posts: 38
4/27/10 2:45 P

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I did Workout #2 yesterday so I'm very green. Today I feel comfortably sore and very energized. I'm really excited about the workouts even though they completely kick my butt. I have free weights at my house and my husband acts as my squat rack hehe. I'm going to have to go shopping for some more weight supplies though. I have a standard barbell bar but not the Olympic one mentioned in the book. It would be handy to have a 2nd bar anyways because it's a bit annoying modifying the weights for different exercises. The privacy can't be beat though!

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BYSEMOM's Photo BYSEMOM Posts: 24
4/23/10 8:13 P

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Yep! I use the smaller bar. Not the Olympic. You're right. That's what I'll start with. I'm going to do the AMRAP for both Workout A and B on Monday and then Wednesday next week. Then I am going to Canada for the weekend next week, and I will start Stage 2 on Monday May 3rd. I can't wait!! I just found out that my neighbor is going to give me his "old" bench! I thought I was going to have to BUY one, but he's getting rid of his, so he said I could HAVE it!! I'll need it for the Dumbbell Prone Cuban Snatch. I didn't know how I was going to do that because I didn't have an incline bench... well, I'm going to pick this one up this weekend! It'll be perfect!! I can't believe he's GIVING it to me!!

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MISTYMOVIN's Photo MISTYMOVIN Posts: 412
4/23/10 7:58 P

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I'd go empty bar to start, the smaller bar usually used for bicep curls is 25 pounds, a full size Olympic bar is 45 pounds.

"The only way of finding the limits of the possible is by going beyond them into the impossible." --Arthur C. Clarke


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BYSEMOM's Photo BYSEMOM Posts: 24
4/23/10 5:04 P

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Thanks Jedsia. What you said makes a lot of sense! Since they are new exercises I should go back to a little bit lighter and work my way up! Duh! = ) You're right... I can't imagine doing the front squat/push press with 20 lbs!! Although, it's with the bar, isn't it. I don't know what I'll need. I'll just have to try it. Maybe I'll try it with just the bar too, to figure out how to do it.

Edited by: BYSEMOM at: 4/23/2010 (17:07)
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LISA667's Photo LISA667 Posts: 295
4/22/10 11:49 A

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My gym has a Freemotion machine that has a step-up. It adjusts to different heights and allows you to use handweights as well. The highest step on there would be really hard- especially if you were shorter! I still have a difficult time just stepping up and not using my non-working foot to help!

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MISTYMOVIN's Photo MISTYMOVIN Posts: 412
4/21/10 8:35 P

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I'm presuming since the exercises change, you'll want to find weights that are challenging at the reps you'll be doing back at 15 again, so yeah...going lighter again but maybe not as light as the first weights in Stage 1 as you'll have more overall strength.

I know there's no way I'm starting the Squat push press at the same weight I leave off on normal squats. I'll probably try an empty bar to learn it first and get an idea of what amount of weight (if any) I want to add to it.

Edited by: MISTYMOVIN at: 4/21/2010 (20:37)
"The only way of finding the limits of the possible is by going beyond them into the impossible." --Arthur C. Clarke


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BYSEMOM's Photo BYSEMOM Posts: 24
4/21/10 5:58 P

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I have a question about starting Stage 2. I finished the workouts for Stage 1 today, and I am getting ready to do the 2 "special" workouts where I do A & B with my original weights As Many Reps As Possible. When I start Stage 2 next week, what weights do I use? Do I go back to easier weights and build up again, or do I start at the heavier weights I finished Stage 1 with?

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MISTYMOVIN's Photo MISTYMOVIN Posts: 412
4/21/10 1:15 P

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I'm having difficulty with the step ups myself. There are some steps you can stack, but my usual gym time is the same time as a class that uses all of them. So I'm using a bench as well.

Not sure I'm getting the full benefit. As I'm short (5'3") and have to push myself up a little with my non-working foot to get started. And balance! It's so wobbly.


I'm only in Week 2 myself and cheating a little with cardio. I've already tacked HIT workouts onto Stage 1 since I'd already been working out a lot in the past year. Si I added Run/Walk intervals on the treadmill after ST. My body was already used to doing an hour of cardio a day + doing strength training before starting this. Granted most of my strength came from machines so the free weights were a nice change and kick in the tush.

Edited by: MISTYMOVIN at: 4/21/2010 (13:19)
"The only way of finding the limits of the possible is by going beyond them into the impossible." --Arthur C. Clarke


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TRISH2007's Photo TRISH2007 SparkPoints: (45,510)
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4/21/10 1:00 P

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I'm afraid no step aerobic steps at the gym I do my ST at. Afraid I'm stuck with the weight bench. I could do it fairly easy without the weights for the 2nd set. I'll just try lighter weights for next time.

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


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BYSEMOM's Photo BYSEMOM Posts: 24
4/19/10 5:54 P

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Wow! A weight bench seems like it WOULD be a really hard step!!! I don't think I could do that!! Do you have a smaller step - like a "step-aerobics" step? Those often come with layers you can add as you go, but it might be a little easier and you could go back to your heavier weights that you are used to. I'm only using 20 lbs but I use that kind of smaller step...

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TRISH2007's Photo TRISH2007 SparkPoints: (45,510)
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4/19/10 2:13 P

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I started Stage 1 this morning. Everything went fine, except I was surprised at how hard the step-ups were. I had been doing another program for the past 12 weeks, and was up to 30 lb DBs for lunges. I used a weight bench for my step ups and grabbed 15 lb DBs thinking they should be light and a good place to start. Wow, I could barely keep my balance and squeak out 10 reps! The 2nd set I just did BW. My legs still feel like rubber. I think next time, I might see how I do with 8 lbs DBs.

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


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BYSEMOM's Photo BYSEMOM Posts: 24
4/18/10 5:03 P

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I'm almost finished with Stage 1. I LOVE this program! Like a lot of you here, I am really seeing myself get stronger and stronger! I find that I do have to add plenty of cardio to lose any weight though. I can't wait to try the "as many reps as I can" at the end of this stage. It will be hilarious to go back to the first weights I started with and see how far I've come!!

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LISA667's Photo LISA667 Posts: 295
4/14/10 9:20 P

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1999 again. Have you ever tried using the ball for plank extensions? Those are part of the Female Body Breakthrough workout. You lean with your forearms on the ball and slowly roll the ball out until your body is extended. This think really worked my abs- I think this would be just as effective as the jackknife. I also like going sit ups with a weighted ball and twisting from side to side to work the obliques. This may be tough on your back, though. Good Luck!

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1999AGAIN's Photo 1999AGAIN Posts: 41
4/7/10 9:17 P

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I did my first work out today. It is going to be a problem for me, I can tell already. I had a hip replacement a few years back and it left me very weak and I now have a lot of back and psoas problems. There is no way I can do a deadlift or the jack knife. I tried one or two and I know it will cause me a lot of trouble if I continue. I need some substitutes. I think I better stick to machines when it comes to these two movements. Does anyone have suggestions?



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BROWN_ORGANICS's Photo BROWN_ORGANICS Posts: 93
2/25/10 11:26 P

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I am finding that I need to do more cardio to have weight loss--- is anyone else??

Upcoming Tasks:
MARCH 1, 2011--Complete Kettle Bell Classes

March 26, 2011 -- Complete 1st 5K


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SAMFISH1's Photo SAMFISH1 Posts: 354
2/15/10 9:08 A

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I did the first day of 3 sets as well and WOW did that ever feel good. I definitely deserve a rest day today!

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AQUAFLAME's Photo AQUAFLAME Posts: 348
1/27/10 11:11 A

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I'm in the last part of Stage 1 - 3 sets of 8 reps. I can't believe how much heavier weights I can lift now and how much stronger I feel in general!

Love the efficiency of this program - I'm in and out in about 35 minutes on average.

Jackie

MAKE IT HAPPEN!

"Undertake something that is difficult; it will do you good.
Unless you try to do something beyond what you have already mastered, you will never grow."
- Ronald E. Osborn


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SQUISHYTOSPIFFY's Photo SQUISHYTOSPIFFY Posts: 46
10/23/09 7:08 A

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First of all, hello ladies, I just joined the group. I started the program a few weeks ago, and I really enjoy it.

I completed A workout #6 today, so close to being done with stage 1! I can't wait to start the HIIT in stage 2, I think they're a hoot (though not so much in the middle of a hard interval, haha).

http://squishytospiffy.wordpress.com/
GETUP-N-GOGIRL's Photo GETUP-N-GOGIRL Posts: 8,070
9/23/09 7:42 P

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Workout #5 completed today; I'm really liking this! Went to the higher weights and -12- reps.

One concern I have is that I'm leaving for 12 days of vacation tomorrow and won't have my gym to go to. I'll be sure to continue doing SOMETHING; I just hope I don't relapse on progress made to this point.

Susy

--Co-Leader of the Fitness Instructors & Certified Personal Trainers teams
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--ACE Certified Health Coach

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Retired and traveling full-time in our RV!


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BETHANYBOO's Photo BETHANYBOO Posts: 1,998
8/28/09 1:22 P

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I did my first Stage 1 Workout A yesterday. I'm very used to strength training - I've been doing heavy lifting for about 8 months now. But this workout was pretty tough! I'm very sore today which hasn't happened after strength training for me in a while.

I belong to my work gym but I think I'd feel silly doing all of this at the gym. I like my privacy when I'm doing things in compromising positions with stretch pants on! lol

Strong is the new skinny!!


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212DEGREES's Photo 212DEGREES Posts: 206
7/16/09 12:07 P

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"Yeah" for progress! I'm closing in on my last workout of Stage 1 (I extended it by about 2 weeks - with extra sessions). I can't wait to start the next Stage . . . AFTER I review it & "practice". Maybe I'll do that while on my week "off". I'm afraid of THAT, it's too easy to break the habit of getting up & just doing it!

emoticon LeAnn

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4ME2DO's Photo 4ME2DO Posts: 238
7/16/09 9:56 A

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Tomorrow is the end of week 2 (stage1) for me and I can already feel a difference in my thighs. I notice my push up angel is getting lower and my obliques are sore and feel good when they burn. I love it. I am so looking forward to doing more!

YESSSSSSSSSSSSSS

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4ME2DO's Photo 4ME2DO Posts: 238
7/7/09 9:30 A

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WooHoo well lets here it for the girlsssss!

YAAAAAAAAAAAAAAA!

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212DEGREES's Photo 212DEGREES Posts: 206
7/6/09 10:08 P

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"Unofficial" progress report:
My brother came over to get the sofa that we were giving my niece (new leather one comes tomorrow emoticon ) He asked where my DH was because he didn't think "we" could lift the thing without him. Much to his surprise, I bent over, picked up my end, and asked "are you helping or not". He said I was stronger than he thought - I must be doing something right! Thanks NROL4W!

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TARA1953 Posts: 13
7/5/09 2:50 P

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We just need to concentrate on our own bodies. and no attention given to others... that way our minds are focused on our muscles getting bigger stronger.. I just finished stage 1 and am having my week break on to stage 2 cant wait ..

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4ME2DO's Photo 4ME2DO Posts: 238
7/2/09 7:43 A

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I know someone who doesnt even want others at the gym to make conversation with her. Oh boy! Are u kidding me? People are so wrapped up in their own thing that for the most part dont even notice ur there and most of the ones that notice dont care

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212DEGREES's Photo 212DEGREES Posts: 206
6/15/09 5:56 P

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I don't think anyone at your gym will think you look like an idiot!!!!! I have a lady in our office who refuses to go to her gym (smaller town) when there is anyone there that she knows for the same reason. I told her what I'm ganna tell you . . . they are too busy concentrating on their "form" or their own selves to pay attention to YOU! I think this of others who are trying to fit fitness in their lives . . . "at least they aren't sitting in front of the TV eating a bag of chips". You could always beat them to the punch and ask for advice on technique, equipment, etc. I'm sure they'd be happy to help and who couldn't use a little extra support. Get on out there & go for it!!!!
emoticon

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TAMBERTRAND's Photo TAMBERTRAND Posts: 1,018
6/15/09 11:20 A

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I am having a hard time getting into the scheduled trainings. I keep finding myself doing other types of strength exercises because of limitation in my work gym or just plain not wanting to look like an idiot in front of my co-workers!



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TARA1953 Posts: 13
6/10/09 4:37 P

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hey guys i am doing 70 lbs for squats and deadlifts 15 pounds for military presses and struggle like crazy on pushups cant do all of them on the floor regular style. i end up doing girl push ups to finish it out.. oh well i am doing it that is what counts..tara1953


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BORN2BEAD's Photo BORN2BEAD Posts: 151
6/2/09 1:38 P

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Real pushups are soooo hard! I'm still doing mine at a pretty good incline using my weight bench.

Have you tried doing them against a wall?

Congrats on the squats!


~Tamara~

=============================
Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces. ~Judith Viorst


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ROVISI's Photo ROVISI Posts: 361
6/2/09 12:35 P

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Last week, squats with 40lbs KILLED me. This week? Sooo easy! I think I may have to urr *gulp* find my way to the squat-rack emoticon

When I flex my forearms, there's also a little bulge I didn't have before. Definitely noticing the muscle in my arms more. However, I can't seem to do push-ups at a harder level than the "girl" way. Boo!

"Never eat more than you can lift" - Miss Piggy


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BORN2BEAD's Photo BORN2BEAD Posts: 151
6/1/09 11:00 A

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Hi everyone!

I'm now in Week 4 of Stage 1 and I added another 5 lbs to my deadlifts for a total weight of about 45-50 lbs. I amazed myself that I was able to do this!

I am still using 10 lbs dumbbells for my shoulder presses but I'm able to do the 2 sets of 15 quite easily so I think I'm going to have to go up to the 12 lbs even if I can't quite make the 15 reps.

I'm using 12 lb dumbbells for the lunges and I can just make the 15 reps at the end of the sets so I'm going to stick with that for a little while.

Since I workout at home and have no lat machine I do the pullovers on my weight bench with just the bar and no weights added. At first it was a real struggle and I hated them. Now I'm finding I can do them a lot easier.

Progress!


~Tamara~

=============================
Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces. ~Judith Viorst


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ROVISI's Photo ROVISI Posts: 361
5/26/09 8:33 P

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Lifting cases of water isn't as much of an effort anymore...and that's about it.

"Never eat more than you can lift" - Miss Piggy


 current weight: 173.4 
 
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BORN2BEAD's Photo BORN2BEAD Posts: 151
5/26/09 11:28 A

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Yep - I had to read through the whole book first before beginning. Then I had to make up my own spreadsheet workout logs that were in a more logical order for me. Photocopy all of the exercises and then organize everything in a book.

I did Stage 1, Week 3 yesterday and am going to reallly track my calories this week. Good luck everyone!


~Tamara~

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Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces. ~Judith Viorst


 current weight: 142.5 
 
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TAMBERTRAND's Photo TAMBERTRAND Posts: 1,018
5/22/09 11:51 A

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I am still reading and don't feel like I should start completely until I have really gotten into the book. I can't wait.

Edited by: TAMBERTRAND at: 5/22/2009 (11:51)


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BORN2BEAD's Photo BORN2BEAD Posts: 151
5/19/09 4:07 P

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I just started so have only completed Week 1. This week is a little messed up so I will only get 2 workouts in.


~Tamara~

=============================
Strength is the capacity to break a chocolate bar into four pieces with your bare hands - and then eat just one of the pieces. ~Judith Viorst


 current weight: 142.5 
 
142.5
139.375
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133.125
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GAGALICIOUS's Photo GAGALICIOUS Posts: 414
5/18/09 3:43 P

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Post your progress for Stage 1 here.

~Nici

"This body of mine...it's FABULOUS!"
"To be lean, you MUST EAT CLEAN!"

SW: 235 (12/1/08)
CW: 195.2 (10/30/09)


 current weight: 193.0 
 
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