Stage 1

So, I did Stage 1 Workout A tonight.  The squats, step-ups and rows went fine (i.e. hard work but not impossible).  I am push-up incompetent and can only do 10 in a row, so I did 10-then-collapse-then-5 instead of actual sets of 15.  The prone jackknife was a mess.  This was only my second time using a Swiss ball and I'm not used to being able to stay balanced on it (which I do realise is the whole point) so my form on the first set was horrendous (but did actually manage about 5-in-a-row-then-3-in-a-row).  The second set was a disaster zone; I couldn't get more than 2-in-a-row before I fell off.  My wrists are still sore from all that weight-on-hands.

Anyway, my question is this.  If I wind up taking a few weeks to actually be able to do the exercises, should I start counting Stage 1 at the time I can actually do the work-out "right"?  Or is it normal to be this incompetent at the start and I'll be good enough in 4 weeks to move onto Stage 2?  My main goal (other than the whole fat-loss thing) is to improve so I'm on-board whichever the answer is.

2nd workout stage 1A today and I know I'll be sore tomorrow.  I also just realized I'd been doing the workouts wrong.  I was doing the push ups and rows 2 sets one after the other instead of alternating ( duh thats what that alternating means huh!)  My thighs hurt already.  My shoulders ( upper back) are hurting from Mondays 1B workout so I'm anxious about what tomorrow and friday might have in store for me. 

The women I work with were giving me a hard tiime last friday cause I cringed to walk - and said I needed that handrail in the bathroom to get off the toilet.  I even said I was goinjg to borrow the wheelchair in the one bathroom

Hi Debackerfan, I made that mistake a lot when I was getting used to these workouts, too. I think it's a challenging rhythm to get into. By the way, somehow I conjured up the image of a woman in a wheelchair carrying dumbells to the toilet. I hope you heal up and feel "good" sore soon!

Good for you, Dbackerfan, for getting in such a good workout!'

As KMK said, I used to mess up too at first.  Anyway I did stage 6 workout B last night and screwed up again!  lol

I was used to the A exercise being straight sets in all the other workouts and then alternating 2-3 exercises for the rest of the stuff.  On 6B there is A1, A2 & A3 to alternate!  I did A1 all by itself as I was used to.  Only when I finished the second set did I realize what I did.  Oh well.  Next time we'll know!

Maybe stuff like that is a good reason to redo the whole program once we are done...lol.

My very first NROLFW workout complete.

All went well. I was "afraid" of the squat rack so I just put a barbell off of a rack over my shoulders. 30 pounds. . . felt ok at first, but I couldn't squat as low on the second set. Now my legs feel like jell-o and I know they will probably hurt tomorrow.

This workout seemed short. I rested the required time between sets. I guess it's working you up to longer workouts.

I noticed there's no HIIT after stage 1. . . did anybody do it anyway? Or should I just follow the "rules?"

Friday, PART B. Drum roll please....

My legs are killing me.

I have to do workout B tomorrow. I went and did my cardio this morning. That is running 6 miles. I wonder if that was a mistake.

How the H E DOUBLE HOCKEY STICKS am I gonna be able to do this? I can't tell you how sore they are. Actually more than sore, they're weak. QUADS- ouchy.

I continued to run in stage 1 and did HIIT on my lifting days  but just for 30 mins on the stairmaster.

I know what they write about running but honestly  a good run through the woods is one of the best things for me.

Thank goodness HIIT isn't part of Stage 1 or I'd probably be dead by now.

That being said, I feel so guilty, but I'm so sore, I think I should take the day off tomorrow and continue Monday with NROLFW. I wanted to do this 3 times a week (and I will) but do you think it would be ok to take an extra day off?

I'll still go for my run on Saturday, but the weights I need are at the location by my work, so those'll have to wait till Monday.

I'll try doing a lunge tonight before bed. If it's painful, I'll take the day off.  <insert disappointment here>

My first workout A I went ahead and did the squats with the heavy barbell, even though bodyweight probably would have been a challenge.  I actually was able to do most of the reps, but I was so sore for the next two days (I started on a Friday, with MWF workouts).  It felt like I had ziploc baggies of water-filled pain on my thighs!  But I did some bodyweight squats Sunday night, and felt better, then did the workout B on Monday and felt much better! 

Igloo & Puh8  - if you feel a little over-sore... sure - take an extra day off.  I think most of us found that we were sore when switching stages and doing a new workout.  It will subside as your body gets used to the workout!

Good going on the awesome workouts!

So, I'm almost halfway through Stage 1 now, dedicated to 3X a week, and actually look forward to my workouts.  I do my workout and finish feeling appropriately weak and trembly , like I gave my best effort.   But I've stopped getting sore afterwards.  Maybe a bit of tightness, but not anything I really notice.  Not that I want to be sore, but I do want to do this well.  Am I not pushing enough, or is this what happens when you lift regularly?  I've also started trying to walk briskly for 15 to 20 minutes afterward - is that maybe helping the soreness?

Original Post by puh8suwrux:

So, I'm almost halfway through Stage 1 now, dedicated to 3X a week, and actually look forward to my workouts.  I do my workout and finish feeling appropriately weak and trembly , like I gave my best effort.   But I've stopped getting sore afterwards.  Maybe a bit of tightness, but not anything I really notice.  Not that I want to be sore, but I do want to do this well.  Am I not pushing enough, or is this what happens when you lift regularly?  I've also started trying to walk briskly for 15 to 20 minutes afterward - is that maybe helping the soreness?

 Like I said in my last post, the soreness subsides as you continue to workout.  You may get sore again after you start a new stage with new exercises!  Keep up the good work!

This morning I began workouts 5 & 6 on Stage 1. 3 sets of each now 10 reps. It went very well.

I squatted 40 pounds. When I started at 20, I couldn't walk for 2 days! I'm very happy with that.

I did 3 REAL push-ups and 7 on the weight bench. 3 real push-ups is quite a feat for me. HAHA In 7 & 8 I plan on doing 4 on the floor and 4 on the bench.

The prone jack knife is getting much harder. When I did 8 reps, I thought "What is the point of this?" Now I did 3 sets of 12 and I could barely finish. . . but I did.

My wrists felt a little weak. I hope they strengthen over time. The sorest part of my body right now are my hands. Weird?

I want to thank Yoga for always checking back on us "freshies" who are somewhat behind. It's nice to have someone to chit chat with who's been through all of this before.

Oh yeah and on lifting days (I lift first thing in the morning)- I want to eat everything in sight for the rest of the day! GRRRR

Sorry yogagirl, I'd read your post, but apparently only the first sentence made it in.  I hate it when I do that.  Thanks for telling me again.

Igloogal, it sounds like we are about the same level.  I keep telling myself the pushups and squats will get much easier once I lose some weight, cause I'm lifting 50 extra pounds right now.  Won't I look cool with 50 extra pounds on my barbell!

I just finished workout 4 of Stage I, workout B.  I switched my attempts at jogging to after the workout because of some other posts I had read, and decided to try intervals - going as fast as I can for about 30 seconds, then a reasonable pace for about 60.  I found out something new about myself - I can keep up with the machine at 8 mph!  I feel like I'm going to die after about 10 seconds, but I can do it. 

And some sadistic maniac put all the equipment at our fitness center in the basement so I have to climb the stairs to leave.  It took some psyching today to get up there.  Ok, I guess I could have taken the elevator, but that just seems plain wrong!

Original Post by puh8suwrux:

And some sadistic maniac put all the equipment at our fitness center in the basement so I have to climb the stairs to leave.  It took some psyching today to get up there.  Ok, I guess I could have taken the elevator, but that just seems plain wrong!

 Yes its a sadist at work there but you are right doing the steps was the correct option.  Elevators in a gym seems like an oxymoron to me!!

Right now, I have two complaints that I'm hoping to fix about my workout.

1. When I do deadlifts, my feet hurt.  It feels like they are cramping.  I've noticed that when the weight gets hard to push up, I push onto my tiptoes (as if that will help me get it up there!)
2. When I do lunges, my knees hurt around the kneecap.  Not terribly, just a little.  They don't bother me during squats or step-ups, only the lunges.  And afterward, they continue hurting for a couple of hours.

I try to focus on keeping my knees over my toes, but is there something I might be missing in my form that could cause these problems?  Or is it just that I'm 50 pounds overweight, so there's a lot for these joints to handle?

Hi Puh,

For the deadlifts: Your shoes have a good arch? They are good shoes? Also, no tiptoes. You might find it easier if you lean back a little bit and focus on your heels pushing "through" the floor. (I had the SAME problem)

Also, how much are you lifting? You're right about the 50 extra pounds of body weight affecting both your lunges and deadlifts. The goal is to work your way up to more and more weight. I started with just the 45 pound bar for deadlifting and lunges I started with 10 pounds in each hand (only up to 12.5 now but hey, slow and steady. . .)

I found my knees were hurting a little too, but I started doing a 13 minute warm up on the elliptical before I started my lifting and my knees felt much better, looser even.

Good luck!

My shoes seem to be good - I actually bought arches for them that have corrected other problems I was having a year ago - they haven't hurt for months, and this is the only thing that makes them hurt.  I'll try pushing my heels through the floor - I hadn't been doing that, and it will probably help.   I finally got to put 10 pounds on the bar, so I'm lifting 55 pounds on the deadlift - it's the getting it over my head that is really hard, and that's where I really have to fight the urge to tiptoe.

The lunges I'm still working on just bodyweight.  They are the hardest for me, along with the push-ups.  I finally got to where I could do all of the reps I was supposed to do, but it feels like I must be doing something wrong because it is stressing my knees.  I'm trying not to take too large a step forward, so that the working leg is at a 90 degree angle - this is correct, right?  Is there any way to make it easier on my knees, or to strengthen my knees for it?

I am walking on the treadmill at a fairly brisk pace for about 10 minutes before I start my lifting, enough to just break a sweat, so I feel like I'm getting a decent warm-up.

AHA....

NONONO... you don't push it over your head... MY GOD girl, you're gonna kill yourself....

You just squat to the floor Bar at your shins, tighten up and lift with your legs until you are standing straight up and the bar is at your thighs. Be sure to tighten your shoulder blades (like squeeze them together) Then let it down.

Remember, lift with your legs- never your back :)

http://weighttraining.about.com/od/toptenexer cises/ss/deadlift.htm

This might help....

OH WOW!    I can't believe I did it wrong so many times.  No wonder I was struggling so hard!  And with dumbbell shoulder presses afterward (22.5 lb each)!  You know, I had started thinking it seemed like the same exercise!

 I feel kinda strong being able to do it, though...a little dumb, but strong.  Thinking twice about the interpretation of some of the looks I was getting in the gym...  "Look at that girl over there - What IS she trying to do?  You just shouldn't let girls touch the bars..."

Thanks, igloogal.  It's safe to say you have totally changed the way I work out!

You must be strong! Holy cow... you've just finished doing your deadlifts (OVER YOUR HEAD) 55 pounds and then you move on the shoulder presses? 22.5 pounds! Good grief, I'm at 12.5 pounds each and my arms are like jello when I'm done... moving up to 15 pounds next week and dreading it.

We will build more strength as we go. . . I can tell already. I can actually do 3 real pushups before I go back to the weight bench.