Stage 5

I've finished Stage 4 and am now entering Stage 5 - which is clearly Stage 3 all over again with less reps.  Has anyone done Stage 5 with only 2 sets?  I remember the Stage 3 workouts getting crazy long and me losing motivation to do them because of that.  When I look at the exercises, I don't remember having issues with anything in particular - just the length.

Strangely enough, I'm looking forward to doing the body weight matrix again - even if it does completely wipe me out.

Yeah for finishing stage 4, Susie!  I did stage 5 with 4 sets, but I remember it was taking me close to 2 hours and that was with supersetting abs.  If I ever re-do NROLFW, I'd try for 3 sets.  4 is just too long.  I think 2 is too short because it is only 4 reps.

ill be on stage 5 later this week. i too am not looking forward to the length. not to mention i find most of those exercises tedious & boring. so get ready for lots of complaining from me. 

Yeah, 4 sets of 4 with 120 seconds rest will take an awful lot of time. I think I'll be cutting down the rest period, it seems a bit too much.

I did the first workout A yesterday, and it felt somewhat weird. 4 reps is so few! I felt like a moron doing 4 bent over rows(which took like 10 seconds) and resting for 120 afterward. So I cut down rest periods almost in half (except for the last alternating set - planks and reverse woodchop). Those planks are evil! I don't have the book with me and usually follow that pre-filled log, and I can't express my joy when I saw that 3-4 sets applied to everything but the plank and woodchop, those were marked as "3". I do hope that's not a typo. I don't think I would have been able to finish the 4th set of 120 sec plank with proper form.

Oh, and the matrix totally killed me. 1:39 and 1:36.

can you go any higher on the weight then, enough to want to make you take more of a rest?

im doing A tomorrow. not looking forward to B, but maybe ill be surprised. i dont know, my inner brat is coming out for B.

I did 75 lbs (up from 65 at the end of stage 3) for the rows, I don't think I can go higher. Maybe +5, but my form will probably suck.

I should probably occupy myself with something during the rest period. I can't just walk in circles for 2 minutes... I'm already collecting stares, I don't want it to get worse.  

I'm not looking forward to the boring ab work in B, but I miss YTWLs, so it balances things out nicely. Actually, I'm not sure I should be doing this much ab work anyway. My waist is getting bigger :(

Original Post by maha-kisa:

Actually, I'm not sure I should be doing this much ab work anyway. My waist is getting bigger :(

I actually stopped doing the woodchops because of that. At first I just thought I was gaining weight but then I started to slim down (again) and where I normally have a good sharp angle in my waistline, well it was being replaced by some muscle there. Anyway its the one part of my body I pride myself on. So I just replaced the woodchops with my old uncomfortable-side-leg-bend-swiss ball exercise that actually helped my obliques pop out where I want them too.

I hate workout B. It's official now. It wasn't so bad in stage 3 with 6 reps and less rest between sets. Now it's BORING. I am now having hard time motivating myself. Didn't feel like lifting on Friday, so I went for a run outside instead. Planned to do it on Saturday, but "got tired" from doing house chores and decided to go to the movies instead. Then I *almost* convinced myself I couldn't do it on Sunday because of the Open House,  blah-blah-blah. Somehow I ended up going anyway, but didn't enjoy the lifting part at all. HIIT and a 3 mile run afterward sort of remedied the situation and I felt great, but I know I'll have to go through a struggle with myself every time until the end of stage 5.

It'll be nice if you guys kick me every now and then, it may help :)

Oh, and all this "putting it off" leaves me with a choice of either falling behind the schedule of lifting 2 days in a row. If I do workout A today, it'll make up for Friday. Tempting, very tempting. The sooner I finish the stage, the better.

Drudge thru!  You will like the results!  I had to make myself do stage 5 too.  I really didn't mind the workout or the rest... I just hated the length of time the whole thing took.  I think if I did it again, I'd do the 3 sets and not 4.

Can you do A tomorrow and then B thursday and A sat?  That should catch you up.

Thanks for the support :) I hope I will like the results, but it's just sooo boooring.

As for the schedule, I have somewhat fixed Tuesdays and Wednesdays. Tomorrow is Attack + Pump day, Wednesday is Attack + lifting. I'm addicted to Attack, and can only do it these 2 days because of the schedule. And I can't sub lifting for Pump tomorrow because Tuesday's Attack is in the women's only club, where the "weights area" consists of machines and a few dumbbells. I think they go up to 20 lbs... No barbell, no bench, no squat rack, but you can do as many bicep curls and leg presses as you wish. What else could WOMEN wish for in a "women only" location? I try to pass this area as fast as I can without commenting on the great routines those personal trainers create for their clients. Thankfully Wednesday's Attack is in the Coed club, which is where I normally work out.

I give you a ton of credit for keeping up with all of that!!!  I am doing good just doing my 3 nrol workouts a week!

I pretty much have to do more than 3 lifting sessions. Maintaining my weight isn't easy since I can't really live off 1700 kcal every day. I need to allow for going over 2000-2200 every now and then, otherwise... I'll go over anyway in a bad binge.

Now that the weather is improving, I'll incorporate some running into the schedule, it'll make things easier for me. I already ran home from work twice (about 4.5 miles), and I'd like to run TO work 3 days/week. If I leave home at 7, I'll be there by 7:45, have time for a quick shower and can be at my desk by 8-ish :) (That was me thinking out loud).

As for nrolfw, I did W2A yesterday, and I'm proud of myself. This time 2 minutes didn't seem like such a long break, I was pushing myself hard.

Yes workout B boooorrrriiinng. I'm actually taking a break from stage 5 to start RFFL for 4 weeks, then I'll trudge thru back to Stage 5. For A I had to use a swiss ball to do the bench press on the last 2 sets, mmmm makes it harder, I liked that. Think I'll switch from now on.

I did the second booooring workout B yesterday, and the only good thing about it was that it brought me one step closer to finishing the stage. I'm halfway through! :)

Octo, let me know how RFFL goes for you. I've been thinking about doing it myself right after NROLFW. It would be interesting to read some feedback from you.

Hi, newbie here.

What is "RFFL?"

Thank you

Original Post by igloogal:

Hi, newbie here.

What is "RFFL?"

Thank you

RFFL = Real Fast Fat Loss.  here is a link:

http://www.t-nation.com/readArticle.do?id=158 9833

I think losing weight is more about what you are eating as opposed to what program you are doing.  I tend to eat more on a fat loss lifting program.  I just finished FLII in NROL and actually gained weight.  It made me soooo hungry!

If  you are going to try a deficit while lifting, make it a small one and don't forget to measure yourself with a tape measure so you can compare.  Sometimes you are replacing fat with muscle and it is not noticable on the scale... but you will notice it in inches!

I like the look of the RFFL program here. Has anyone tried it?

I want to take a break from NROLFW and start back up in May but this interests me a bit more. (there are just a couple things i couldnt do b/c i dont have the equip)

I wonder if I took a break from NROLFW and did this program for 4 weeks how that would go? It says you can do it for 6-8 weeks without your body adjusting to it....

I thought you were gong to start NROLFW back up on Monday?  Take this with a grain of salt, but I think it is good to pick a direction and go with it!  Plan your work and work your plan..

I know it is frustrating when you don't see immediate results, but I think you need to give each option time to work.    You can do this!  Just my 2cents...

Hi Yoga-

I appreciate your comments. I think you're right. I'm just bored and lazy, feeling pudgy and bloated during that TOTM. Can't stop eating sweet treats....

I plan on running every other day until May 2, then Ill start up NROLFW Stage 3 Monday May 4 and do M W F workouts. I want to be able to run for 30 minutes so Im starting with a Couch to 5K method....but I should be up to 30 mins by May 2

Now I was thinking of trying RFFL for 4 weeks before going back to Stage 3.

I just dont know what I want to do I guess. I want a program, I want to lift and run a bit- they both make me feel so good.

I just need to continue with NROLFW. I am going to take the time to run until May 2nd. Every other day building up to a 30 min straight run.

May 4th I will start fresh and rejuvenated with Stage 3. Three times a week and will finish it in May.

Thanks Yoga. I need a kick in the butt.

You are welcome!  I know you can do it!  how's the c25k going?  I was thinking of trying that.... especially this week as I am off of lifting for a rest week.