(no subject)

[oaktree]

Yep, I'm back to bug you all again. (Sorry!)

How do I read it? I'm trying to figure out if I'm meant to do everything on the page in a given day's workout, or if I'm supposed to choose one from each section to do? The former seems like a lot, but the latter doesn't seem like enough. Aughhh

I'll probably end up just doing something else I find online, but I was really into trying this programme and I can't figure it out.

Any advice?

Comments

[thalia]

Do you have the book? It explains how to read the charts.

Basically, if an exercise only has a letter, it's stand-alone. If it has a letter and a number, you do all the exercises with that letter in sequence.

In this case, for workout 1, you'd do two sets of 15 squats, with 60 seconds between sets. Then you'd do 15 pushups, rest 15 seconds, do 15 seated rows, rest 60 seconds, then repeat the pushups and rows.

Next you'd do the same thing with step-ups and prone jackknives: 15 step-ups, rest, 8 jackknives, rest, 15 step-ups, rest, 8 jackknives, rest. Well, then you're done, so I guess resting is a given. [g]

Make sense?

[oaktree]

I do, and I tried to make sense of the explanations, but... I couldn't? I don't know, maybe I'm just dumb today.

Your explanation helps a lot, though, thank you :) I appreciate it!

[daedala]

I had a terrible time with the charts. I made a spreadsheet that might help.

I really liked NROL4W, but it eventually became overwhelming. The workouts would take so long, and I've completely stalled out. So that's something to watch for, when you start the program.

[oaktree]

Thank you so much!

Yeah, it's looking a bit daunting. But I'm still going to give it a shot and see how it goes.

[lyorn]

I de-coded the workouts and transferred them into a training book which I took with me to the gym, because once I start lifting, making sense of tables is not one of my strong suits ;-)

First workout of type A of stage 1 (short, in my book: 1/A1) was:
- 15 squats, 60 sec rest
- 15 squats, 60 sec rest
- 15 push-ups, 60 sec rest
- 15 seated rows 60 sec rest
- 15 push-ups, 60 sec rest
- 15 seated rows 60 sec rest
- 15 step-ups right leg, 15 step-ups left leg, 60 sec rest
- 8 prone jackknives, 60 sec rest
- 15 step-ups right leg, 15 step-ups left leg, 60 sec rest
- 8 prone jackknives, 60 sec rest

... with a column behind it for "weight used", and a neat checkmark after that. (Except where it says, "ouch", where I fell off the Swiss ball.)

So, it was "everything from the table in NRoLfW that is in a row with "workout #x" is part of "workout #x", and only one workout is done per day".

It *is* a rather short workout, made to get into the habit without getting scared, I think. Compared to what I got from the trainers at the gym, it was 1/4 the length, however, it was about 4 times as effective, judging by the progress I made.

The workouts *do* get longer. Much longer.

[oaktree]

Oh my god, amazing. Thank you!!! I'll give it a shot tomorrow :)