New Rules Newbie

Stench Blossoms

How are you finding stage 2?

Gauge

I preferred Stage 1 in a way because I liked the simple lifts and I felt like it was easier to make progress... not sure about this whole thing of combining moves/doing things on one leg or from a box that Stage 2 has introduced. That said it is fun and I'm enjoying it (except lunges. Feck those). What was your opinion of it?

Gauge

Meant to go spinning last night but with getting organised for the weekend and sorting some car stuff out I had zero time after work. Bit annoyed as I won't be able to make it to the class tomorrow either (driving down to Cork for the weekend).

Weighed in this morning. Up 1-2lbs (over two weeks I guess). Effectively wiping out any losses for the past 4 weeks, NOT happy :mad: but trying to just move forward and not let the scales rule me. It's bloody hard though! I did cut a bit loose last weekend when my mother was up, eating out and that, but from Monday onwards I was back to normal. Oh well.

NROLFW Stage 2
Workout A3

Warm Up

Elliptical
4 minutes TABATA intervals
4 minutes medium-high intensity

10 Squats (no weight)

Barbell front squat to push press
Warmup sets
8 x 10kg
8 x 15kg

2 sets
10 x 20kg

YAY, finally push-pressed the bar!

2 supersets
10 x 10kg step up (on bench)
10 x 8kg one point row (+0.5kg from last time)


2 supersets
10 x 10kg Static Lunge with rear foot elevated
10 push ups

These lunges are irritating. If I'm not totally, perfectly positioned everything goes to wobbly hell.

2 super sets
Set 1:
Three point plank
On left leg for 30 seconds, on right for 30 seconds, both legs for 30 seconds
Cable woodchops x 40.5kg (+9kg from last time)

Set 2:
Plank 90 seconds
Cable woodchops x 40.5kg

Stretching/Cooldown

This time next week (assuming I can get to a gym over the weekend!) I'll be finished Stage 2. Odd as it feels like I'm just getting started with it. Hopefully the end of stage 2 measurements will show some progress that the scales don't.

Gauge

Yesterday: Walked the dog. Not really a workout

I'm down in Cork for the weekend and decided to seek out a gym for my Sunday workout. It felt incredibly strange being in a different gym! The weights area was tiny but I managed to do what I needed to do. Ended up being a good workout.

Stage 2 Workout B3

Warm up

Elliptical- 10 minutes medium-high intensity

10 x Squats (2 sets)

Wide grip deadlift from box
Warm up sets
10 x 20kg
10 x 22.5kg

Actual sets
10 x 30kg
10 x 35kg

+5kg from last time (but only for one set)

2 supersets
Bulgarian Split Squat - 10 x 10kg
Dumbbell prone cuban snatch- 10 x 5kg (+1kg)


2 supersets
Underhand lat pulldown - 10 x 35kg (+3kg- tried 40kg, knew I wasn't going to be able to get 10 reps out of it so dropped down)
Reverse lunge from box with forward reach - 10 x 5kg

I should have increased the weight for the lunges but I was getting fairly tired (*cough* lazy) at this point.

2 supersets
10 x swiss ball crunch (with 6kg dumbbell)
10 x reverse crunch
10 x side flexion (legs & upper body)

2 x 1 minute prone cobra

HIIT

16 minutes on the spin bike, 1:1 intervals

Stretching

Gauge

NROLFW Stage 2
Workout A4

Warm Up

Elliptical
4 minutes TABATA intervals
4 minutes medium-high intensity

10 Squats (no weight)

Barbell front squat to push press
Warmup sets
8 x 10kg
8 x 15kg

2 sets
10 x 20kg

2 supersets
10 x 10kg step up (on bench)
10 x 8kg one point row

Attempted a few step ups with the 12.5kg dumb bells but I was wobbling all over the place.

2 supersets
10 x 10kg Static Lunge with rear foot elevated
10 push ups

2 super sets
Set 1:
Three point plank
On left leg for 30 seconds, on right for 30 seconds, both legs for 30 seconds
Cable woodchops x 27kg (-13.5kg(!) from last time)

I did the woodchops on a different machine than usual- I thought the machines were all the same but it was WAY harder than usual so I had to drop the weight significantly. Not sure if I've been misreading the weight on the other machine or something- meant to take a look before I left but forgot.

Set 2:
Plank 65 seconds
Cable woodchops x 27kg

Stretching/Cooldown

Gauge

45 minute bootcamp this evening.

Circuits. Lots of squat variations. Also burpees *puke*

Gauge

Did my HIIT tonight as I know I won't have time tomorrow morning.

Stationary Bike- 2 minutes warm up, 20 minutes 1:1 HIIT, 3 minute cooldown

Pushups
10 reps x 3

Prone Jacknife
10 reps x 3

Stretching

Gauge

+2lbs this morning. That's an increase of 3lbs in as many weeks. Not happy to say the least. I'll be tracking very carefully over the next week.

Stage 2 Workout B4

Warm up

Elliptical- 4 minutes TABATA, 4 minutes medium-high intensity

Wide grip deadlift from box
Warm up sets
10 x 20kg
10 x 30kg

2 sets
10 x 35kg


2 supersets
Bulgarian Split Squat - 10 x 10kg
Dumbbell prone cuban snatch- 10 x 5kg

Tried 6kg for the snatch- couldn't even get 2 reps out of it.

2 supersets
Underhand lat pulldown - 10 x 36kg (+1kg)
Reverse lunge from box with forward reach - 10 x 6kg, 10 x 7kg (+1kg and 2kg)

2 supersets
10 x swiss ball crunch (with 6kg dumbbell)
10 x reverse crunch
10 x side flexion (legs & upper body)

2 x 1 minute prone cobra

Stretching

And that's Stage 2 down I'll take some updated measurements tomorrow. Even if the scale is p1ssing me off, I am noticing improvements in my shoulders, arms, stomach, legs- everywhere really!

Gauge

I'm taking a week's break between Stages this time around but will still be fitting cardio-based workouts in.

Yesterday was a rest day- today I did a 45 minute spin class + 15 minute ab class.

Gauge

Tonight- tried a 45 minute "Pump and Tone" class.

The 5kg weights I used were too light for some moves and too heavy for others so I felt "off" for most of it. Probably won't do it again.

Gauge

45 minute spinning class tonight.

Found off I have a half day on Good Friday I'm looking forward to starting NROLFW Stage 3 when the gym is hopefully nice and quiet.

Gauge

45 minute bootcamp tonight.

Mostly intervals of things like push ups, squat holds, lunges, planks, split squats, all the fun stuff!

Rest day tomorrow and Stage 3 begins on Friday.

Gauge

Gah, bit behind on my tracking. Started Stage 3 on Good Friday:

NROLFW
Stage 3 Workout 1A
Warmup

8 minutes crosstrainer- 4 minutes TABATA, 4 minutes medium-high intensity

3 sets
One armed dumbbell snatch

5kg x 6
(and some practise sets with lower weight)

3 supersets
Romanian deadlift
8kg x 6
9kg x 6
10kg x 6

Barbell bent-over row
20kg x 6
25kg x 6
25kg x 6

Yeah, I could NOT do a single leg romanian deadlift without falling over, so swapped it out for a standard dumb bell Romanian deadlift. Need to practise it I suppose.

3 supersets
Dumbbell single-arm overhead squat
2kg over head, 4kg in hand x 6
Dumbbell incline bench press
8kg x 6
9kg x 6
9kg x 6

I found those overhead squats incredibly hard to do, couldn't keep my arm from bending Will need to practise them too I think.

Bodyweight Matrix - 2 sets
24 squats
12 lunges
12 jump lunges
12 jump squats

Bodyweight matrix was definitely a workout! I was exhausted afterwards.

Stretching

Gauge

And today's workout. Wanted to do this on Sunday but was in Cork for the weekend and didn't get a chance to go to the gym

NROLFW Stage 3
Workout 1B

Warmup

8 minutes crosstrainer- 4 minutes TABATA, 4 minutes medium-high intensity

3 sets
Barbell romanian deadlift/ bent over row
30kg x 6

3 supersets
Partial single leg squat
6 reps (bodyweight)
Wide grip lat pull down
36kg x 6

3 supersets
Prone Cobra
(No back extension machine in the gym that I could see)
60 seconds
YTWL
2.5kg

3 supersets
Swiss Ball Crunch
5kg x 6
Prone Jacknife x 6
Side flexion x 6

Stretching

Will do HIIT this evening along with the prone cobras I was supposed to finish with- ran out of time.

Gauge

Last night:
HIIT on the bike (20 minutes total, about 7 1:1 intervals + warmup/cooldown)

Then did 3 sets of:

Prone Cobra x 90 seconds
Push Ups x 10

Tonight:

45 minute bootcamp. We did our monthly fitness test- I beat my last "score" by 1 set but only barely so I was a bit disappointed!

Gauge

Felt an urge to go for a run tonight but forgot to set my pedometer yoke so I don't actually know how far or what pace I went at was about 40 minutes of running/walking when I felt like it. Very nice evening.

Gauge

NROLFW
Stage 3 Workout 2A
Warmup

7 minutes crosstrainer- 4 minutes TABATA, 3 minutes medium-high intensity
Some bodyweight squats


One armed dumbbell snatch

7.5kg x 6
8kg x 6
8kg x 6
(+2.5/3kg from last time)

I could do these all day, they're great fun.

3 supersets
Romanian dumbbell deadlift
12.5kg x 6 (+2.5kg)

Barbell bent-over row
30kg x 6 (+5kg)

3 supersets
Dumbbell single-arm overhead squat
3kg over head, 6kg in hand x 6 (+1kg)

Dumbbell incline bench press
10kg x 6 (+1kg)

One set was a flat press as I couldn't get a bench.

3 sets (forgot to log these last time!)

Reverse cable woodchop - 31kg or thereabouts, I don't actually remember.
Plank x 90 sec

I feel like an eejit, there are two different machines I do woodchops on depending on which is free, and one is way easier than the other- I think it has stretchy/elastic cables or something and the other doesn't? I keep meaning to check and compare the two so I can figure it out!

Stretching

Ran out of time so will do bodyweight matrix this evening.

Gauge

45 minute spin class + 15 minute ab class this morning.

Gauge

NROLFW Stage 3
Workout 2B

Warmup

8 minutes crosstrainer- 4 minutes TABATA, 4 minutes medium-high intensity


Barbell romanian deadlift/ bent over row
Warmup Sets
20kg x 6
30kg x 6

3 sets
32.5kg x 6 (+2.5kg)

3 supersets
Partial single leg squat
8kg x 6
Wide grip lat pull down
38.3kg x 6 (+2.3kg)

3 supersets
Prone Cobra
60 seconds
YTWL
3kg (+0.5kg)

3 supersets
Swiss Ball Crunch
7kg x 10
Prone Jacknife x 10
Side flexion x 8

HIIT
15 minutes on bike doing 1:1 intervals. Tough going straight after lifting!

Stretching

Gauge

NROLFW
Stage 3 Workout 3A
Warmup

7 minutes crosstrainer- 4 minutes TABATA, 3 minutes medium-high intensity
10 x bodyweight squats


One armed dumbbell snatch
8kg x 6 (picked up the wrong dumbbell, blah)
9kg x 6
9kg x 6
(+1kg)

3 supersets
Romanian dumbbell deadlift
15kg x 6 (+2.5kg)

Barbell bent-over row
32.5kg x 6 (+2.5kg)

3 supersets
Dumbbell single-arm overhead squat
3kg over head, 6kg in hand x 6

Dumbbell incline bench press
10kg x 6

3 sets
Reverse cable woodchop
40.5kg (+9kg)
Plank
90 sec (switching between regular and single leg)

Stretching

Ran out of time (as usual) so will do the bodyweight matrix this evening.

Gauge

45 minute bootcamp class tonight- first outdoor one of the year so it felt harder than usual! Also, birdsh1t. Birdsh1t EVERYWHERE including all over my pants :mad:

Gauge

Boo, sore throat/cough for the last two days so I missed a workout.

Thankfully feeling better today so went to my usual spinning + abs class.

Back to lifting tomorrow!

Gauge

NROLFW Stage 3
Workout 3B

Warmup

8 minutes crosstrainer- 4 minutes TABATA, 4 minutes medium-high intensity


Barbell romanian deadlift/ bent over row
Warmup Sets
20kg x 6

2 sets
32.5kg x 6
1 set
35kg x 6 (+2.5kg) (Yay!)

3 supersets
Partial single leg squat
10kg x 6 (+2kg)
Wide grip lat pull down
1 set at 38.3kg x 6
2 sets at 41kg x 6 (+2.6kg)

3 supersets
Prone Cobra
60 seconds
YTWL
1 set at 4kg
2 sets at 3kg

3 supersets
Swiss Ball Crunch
9kg x 10 (+2kg)
Prone Jacknife x 10
Side flexion x 8

HIIT
Ran out of time AGAIN. Booked a spinning class for tomorrow evening instead.

Stretching

Gauge

45 minute spinning class tonight, in the new branch of my gym that opened near my workplace- bit weird being in a new gym! It was very busy with the after work crowd but I might check it out before work on Friday and see how busy the weights area is at that hour of the morning.

Gauge

45 minute bootcamp class tonight. Windy!

Gauge

NROLFW
Stage 3 Workout 4A
Warmup

7 minutes crosstrainer- 4 minutes TABATA, 3 minutes medium-high intensity
10 x bodyweight squats


One armed dumbbell snatch
10kg x 6 (+1kg)

3 supersets
Romanian dumbbell deadlift
17.5kg x 6 (+2.5kg)

Barbell bent-over row
15kg x 6 (+2.5kg)
35kg x 6 (+2.5kg)
35kg x 6 (+2.5kg)
30kg x 6 (+2.5kg)

3 supersets
Dumbbell single-arm overhead squat
3kg over head, 6kg in hand x 6

Dumbbell incline bench press
12.5kg x 5
10kg x 6
10kg x 6

Once you get above 10kg, the increments go from 1kg to 2.5kg... going from 10kg to 12.5kg was a real struggle.

3 sets
Reverse cable woodchop
49.5kg (+9kg)

Stretching

Will do the planks and bodyweight matrix after work this evening.

Gauge

Warm up on bike for 7 minutes.

3 x 90 sec plank.

Bodyweight Matrix (2 sets)
24 squats
12 lunges
12 lunge jumps
24 jump squats

Stretching

Weighed myself this week... my scales are crazy. They jumped up 3lbs :eek: at first, then each time I tried again they went down ~1lb until I was back at the weight I was last week decided to leave it and try again tomorrow, I'm guessing I'm pretty much the same this week.

Also feel like a total bottomless pit, raging hungry all day.

Gauge

NROLFW Stage 3
Workout 4B

Warmup

8 minutes crosstrainer- 4 minutes TABATA, 4 minutes medium-high intensity
10 x bodyweight squats


Barbell romanian deadlift/ bent over row
Warmup Sets
20kg x 6
30kg x 5

3 sets
35kg x 6

3 supersets
Partial single leg squat
10kg x 6
Wide grip lat pull down
41kg x 6

3 supersets
Prone Cobra
60 seconds
YTWL
4kg x 6

3 supersets
Swiss Ball Crunch
10kg x 10 (+2kg)
Prone Jacknife x 10
Side flexion x 8

HIIT
15 minutes on the rower- 12 minutes 1:1 intervals + 3 minutes for warmup/cooldown

Stretching

And that's all for Stage 3 \o/ I enjoyed this stage! I was very happy with today's workout too. Will take some updated measurements tomorrow morning and then it's on to Stage 4.

Gauge

45 minute spinning class- tough one! Included 8 minutes of TABATA, which worked out my legs nicely, they were a bit stiff today.

I took updated measurements today and was happy to discover I was down a half inch pretty much everywhere- waist, hips, thighs, calves, biceps, and triceps. The notable exception was my bust, which went down an entire inch :mad: less from there, more from my tummy please! Still quite happy though. Scales are still not moving so it was nice to see some progress.

Gauge

NROLFW Stage 4
Workout A1

Warm Up

Elliptical
4 minutes TABATA intervals
10 Squats (no weight)

Barbell front squat to push press
Warmup set
8 x 20kg

2 sets
8 x 22.5kg (+2.5kg)

Will aim for 25kg next time.

3 supersets
8 x 12.5kg step up (on bench) (+2.5kg)
8 x 10kg one point row (+2kg)

Couldn't even do one 12.5kg step up at the end of Stage 2 so that was a nice improvement.

3 supersets
10 x 10kg Static Lunge with rear foot elevated
10 push ups

3 sets
Cable woodchops x 49.5kg

2 sets

120 sec plank

Stretching

I definitely feel much stronger this time around than I did last time I had to do the same moves (in Stage 2).