I'm starting NROLFW tomorrow, June 3rd. I joined a gym yesterday and it appears to have all the equipment that I need. I want to use this thread to stay accountable and track any my changes, both in body measurements and weight gains. If anybody wants to join me that would be awesome.

I just took my pre-NROLFW measurements and here they are:

Chest: 39.75
Waist: 30
Belly Button: 36
Hips: 40.75
Butt: 43.5
R. Thigh: 26
L. Thigh: 25.5
R. Calf: 17
L. Calf: 17.5
R. Arm: 12
L. Arm: 12

I know it's a ton of measurements but I think they're all important. I actually took more but I figured these were the important ones.

Oh and my starting weight is 78kg or 171.6 pounds.

I have no goals because I've never really lifted before so I'm not sure what my body will do. I'd love for everything to tighten up though.

I plan to follow this program MWF and attempt to run on TuThSa, if my body is too sore and needs an off day the running will stop. Sunday will be my day of rest. If I stick with this schedule I should be finished stage 1 July 12th.

As for my diet, I am a calorie counter, and will continue to do that. However following the advice of a ton of people I will for the most part be increasing my calories and try my hardest to increase my protein. My goal for lifting days is 1800 calories, 1700 on running days and 1500 on rest days (aka Sunday). If I feel like that's not enough food I will increase each day by a maximum of 200 calories. I'm also going to try and follow the idea of 3 smaller meals and 3 snacks. I'm coming from normally eating 3 largish meals and no snacks so this will be something I have to work on.

I am a little confused. It doesn't appear that you want to lose weight?--because you're adding calories to build muscle mass? Is that correct?

I'm adding calories from what I am currently eating, however I will still be eating at a deficit. I'm hoping to continue to lose weight, slowly though. But my main goal is to build muscle.

I'm starting the program tomorrow! I'm getting more nervous thinking about it, but I'm just going to go in there, and own the workout.

Good luck to you as well!

Day 1 is done and I will say that the step ups are by far my least favourite exercise. I think it's because I had to do them on a bench so it was quite high. I suck at push ups, but I knew that ahead of time and I substituted the prone jackknife with a plank because the balls at my gym were kinda deflated.

And here are my stats.

Squats: 2x15- 30kg
Pushups: 1x12 @30 degree angle, 1x15 @45 degree angle
Seated Row: 1x15- 20kg, 1x12-25 kg. Sucks that my gym's increments were so high, I felt the 20 were just a bit too easy but I clearly couldn't finish 25.
Step up: 2x15- 10 kg.
Plank: 60 seconds. had to stop at 40 first go around but made it to 60 after a bit of a break, 2nd go around made it all the way to 60 seconds but my form wasn't the greatest.

Including my 10 minute warmup and 15 minute cool down on the bike my total time in the gym was 55 minutes.

My arms are already quite sore, I'm not looking forward to tomorrow!

Ahh I keep getting so nervous to go to the gym alter to do this workout. I'm excited, but nervous. That's awesome you completed it with or without variations.

I'm nervous about the weighted squats. I just don't feel like I'll know how to use that machine and I'm such a wimp when it comes to asking for help. Just have to buckle down I guess.

Congrats on day one!

Remington90- I felt the exact same way going to the gym. Those butterflies that you'd get on the first day of school, excited but scared at the same time. To tell you the truth, I was scared of the squats as well. I had no idea how to use it properly but it turned out to be pretty easy to use. I watched a thousand youtube videos on every thing I was supposed to do and I think that helped a lot.

I hope your day 1 went well.

It did ! Tired as heck though. Trying to force this protein drink down and my tummy is not wantif any part of it haha. I feel great though !

Congrats!!! Hopefully you finished off that protein drink. I'm going to have a ton of trouble getting any where close to the recommended protein I'm supposed to be having. I live in Korea and unless you're eating bbq everyday protein is hard to come by. Cheese, greek yogurt, cottage cheese are all impossible to find in my tiny area, protein powder is absurdly expensive and I don't eat nuts! All my extra money this month went to the gym for the next 2 months so I'm going to have to wait till next month and suck it up and spend too much money on some protein powder.

Day 2 is done. I think I was more worried about the B day than the A because of deadlifts, I don't know why but they scared me. I'm not sure how my form was but I think I was doing it correct. I'll be upping my weight with them next go around. I had been stiff all day in my lower body so I was worried about lunges and they sucked. I had terrible form with my first go around with weights so I did the second go around weightless and they were still tough- due to stiffness- but my form was much better. I also only did 1 set of the pulldowns as I think I pulled a muscle in my chest on the left side, it hurt way too much to do another. I only had a dumbbell in my right arm for the second set of shoulder presses due to the pain . I'm hoping it'll be recovered by Monday, B2 day. I also did planks again instead of the swiss ball crunch as the balls at my gym were too deflated and didn't hold my weight well!

And here are my stats, they're pretty terrible due to leftover muscle pain/stiffness.

Deadlift 2x15 @25kg
Dumbbell shoulder press 1x15 @10kg, 1x15 @5kg (Right arm only)
Lat pull downs 1x15 @20kg
Lunge 1x15 @10kg, 1x15 @BW
Plank, 2x60 seconds

The only workout that sucked is the one you didn't do. so congrats to finishing day 2. My day 2 is tonight around 6. My arms are SO SORE right now. I keep stretchin them but don't know if I should just leave them alone or what.

I thought for sure my legs would be screaming at me. But it's my arms and shoulders. I think the protein definitely helps with the pain though. Hope you can get some sort of protein soon! Good luck and feel better!

A2 is done. I felt like this workout was so much easier than the first go around- minus the pushups. I didn't think I was sweating as much and it took about 5 minutes less and that includes me waiting around for about 3 minutes to use a machine.

Squats: 2x15 @35kg/ 2x15 @40kg
Pushups: 15 @45 degrees
Seated Row: 15x20kg
Pushups: 15 @45 degrees
Seated Row: 15x20kg
Step Ups: 15 using BW
Plank: 60 seconds
Step Ups: 4kg
Plank: 60 seconds.

Okay, B2 is done. There was a guy training someone and doing deadlifts in between which meant I had to wait and do the deadlifts at the end. There seemed to be more people than usual doing weights today which also meant I had to wait for the pulldowns both times I needed it. It took me 30 minutes to do the entire workout but I think it should have taken about 25 max.

Deadlifts: 2x15 @30kgs
Dumbbells: 15x10kgs
Pulldowns: 15x15kgs
Dumbbells: 15x10kgs** this set hurt a lot more than the first.
Pulldowns: 15x20kgs
Lunge: 15x4kgs
Plank: 60 seconds, on my forearms for the full 60 seconds!
Lunge: 15x6kgs
Plank: 60 seconds on forearms.

I'm looking forward to the next days for both 'days' as the reps are lowering so I'm planning on upping the weight for everything. Can't wait to see what I can do.

Congrats on your progress! I won't hijack your thread but I've made some substantial weight increases too. Definitely feel 'stronger' already. Keep it up! you're my motivation and I visit this thread every time there's a post.

Rock it out ladies!!! You will LOVE the results!