New Rules of Lifting Recap

For those that don’t know what the heck I have been talking about when I write NROLW for the last 6 months, it is this:


I began back in April (where the *heck* have the last 6 months gone????).   I came at this with a good solid strength training regimen already under my belt for the previous year, so I was no stranger to weights.  However, I had just joined a gym and had access to stuff I didn’t have at home like the squat cage and a barbell.

What I really, really loved about this program was the combination moves.  I haven’t done a bicep curl in 6 months and my biceps are as strong as ever.  Combination moves really make the most efficient use of time in the gym, and really mimic real life muscle movements.  I mean, other than lifting a cup of coffee, how often do you use the bicep curl motion? :mrgreen:  Also – just the freedom of using free weights and cable machines.  There was so much balance work done (which I desperately need!)

I gained a lot of strength during these last 6 months.  I know that I gained some muscle.  I probably lost fat, but I don’t know for sure.  My weight is 3 pounds over what it was last year at this time, but it is lower than earlier in the summer after I finished my triathlon.  My lower body got really strong with doing barbell squats.  My first ever attempts at those, and I hit a maximum of 110 pounds during stage 1!

I also graduated from pushups at an angle leaning on a box to straight military style.  Women do not need to be on their knees to do pushups.  Doing pushups and row work helped build up my lats and my shoulder muscles, making my waist more defined.

And my abs?  I can now hold a 2 minute plank – and do 3 sets!  There is a 6-pack under the loose skin.

I feel like I walk with a bit of a swagger now, or maybe it is just better posture from good muscle building.  Maybe it is my secret superpower knowing that I can kick someone’s ass, even though I don’t look like it from the outside :mrgreen:

What I didn’t like about the book was the length of some of the workouts.  Stage 1 got a little long and boring to me.  Stage 4 or 5 (can’t remember) was a longass workout.  It was taking upwards of 45 minutes + just to get through it, which is a lot longer than I like to be lifting for in any session.  I also think there should have been something in there about maintaining the strength after the program and what to do once you finish.

The nutrition part was also good and not a low-calorie program.  Packed with protein and good information.  I did not really follow the written eating plan, though.

Looking back, I probably should have started this program now to get through the winter instead of sticking it in there while I was training for the triathlon, running races, and duathlon!  I had a really intense summer.

I am taking at least a week off from strength training (which I try to do periodically), possibly 2.  I don’t necessarily want to push harder on lifting heavier, but I would like to work on chin ups (gonna do 1, I swear) and keep up a general conditioning program.  I will for sure be sticking mostly with combination exercises.

I cannot recommend this book enough if you are serious about getting strong.  It’s tough, really tough, but it will change you and your perception about what is possible.

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12 thoughts on “New Rules of Lifting Recap

  1. Shelley B

    I like your secret superpower!

    I just got this book and am excited to get started and supplement my workouts with my trainer. AND have something to work on during our 2 week Xmas break. I’m so glad to know that you, Lori – a real person – used this book with such success…this means more than any recommendation from a professional out there.
    .-= Shelley B´s last blog ..My 100 Pound Gift to Myself… =-.

  2. Josie

    Wow, congrats on finishing what you started! I wonder, and maybe you can answer this for me. Is this for beginners? Is it something that someone like me, who’s out of shape and not toned at all could just pick up and start doing? Or is it for the person who’s already trained some?
    .-= Josie´s last blog ..My Series of “A-ha!” Moments =-.

    1. Lori Post author

      Josie – any level can do this workout. You just would start light on weights. And probably without the barbell at first until you are comfortable. I just went at it harder because I already had trained.

  3. Kimberley

    Great achievement you powerhouse!!!

    I did four miles on the bike today and then worked my legs for the first time in 27 years or so…not sure how long, but it has been a long time. I love that powerful feeling of lifting all that weight.

    I have a very weak upper body and joint issues so I am scared to start lifting again. I have bands so maybe I can start with those.

    Congrats again on an awesome achievement!!!
    .-= Kimberley´s last blog ..Strong Start…Weak Finish =-.

  4. Susan

    Seriously, where did the time go!? First, I applaud you for doing this during triathlon training. I barely got all my workouts in for the triathlon, you are a serious trooper for doing this at-times-intense weight training program at the same time.

    I agree with you on the compound movements and free weights too. I wasn’t really doing either before, and now I love it! Why spend all your time isolating one muscle when you can get a bunch in at the same time? It gave me a lot more confidence as well. Especially in the weight room. I remember being SO scared for that very first workout. But now I have no worries in the weight room, and can throw my weight around with the rest of the beefy guys in there 🙂

    Congrats again Lori!! 😀
    .-= Susan´s last blog ..The Most Important Meal of the Day =-.

  5. Jody - Fit at 52

    OH! I should have figured that out about the book! DUH! Congrats on completing it & all your accomplishments!!!! I so love lifting weights! When I was younger I had to be careful because I got big with a lot less weight than most ladies! I actually did bodybuilding for a couple years.

    I can lift heavier now than when I was younger & not get so big.. age does this to you but it is harder to keep the bod tight!

    I am working on a body weight wide grip pull-up… not happening right now but I keep trying. AND, I so love all kinds of push-ups!
    .-= Jody – Fit at 52´s last blog ..In Memory of Mom; Saturday Funny for Her =-.

  6. Jo

    I just found this on one of my bookshelves. I don’t remember when I bought it, but I pulled it out to read it.

    Thank you for your review. Congrats on your success with the program! Being strong is so–strong!
    .-= Jo´s last blog ..Unexpected =-.

  7. Taryl

    That is awesome Lori! I am looking to get into strength training soon as well, though I will be working with resistance bands, but I just love how strong you are. That is exactly what I want to be – fit, healthy, and STRONG! I will check out that book and see what it’s about, you speak so glowingly of it and your results are amazing.

    Keep up your phenomenal work!
    .-= Taryl´s last blog ..All or nothing? =-.

  8. Karyn

    I can’t wait to get restarted with my NROLW. My son has found my extra weight plates in the garage so, I will be able to start again soon. I think I will use the winter to do mine as it will give me some extra activity in my day since there won’t be much outdoor activity once the snow hits.
    .-= Karyn´s last blog ..skinny’s?? =-.

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