Stage 1
Replies
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Hi everyone!
I did my first workout from the book last night (stage 1 workout A). The biggest mistake I made was showing one of the gym trainers my worksheet & asking him to show me how to use the squat rack. He spent the next 10 minutes trying to convince me to use the power plate instead! Eventually we compromised on goblet squats with a 5kg weight but I'm still annoyed about it now. I have my eye even more firmly fixed on the squat rack for tomorrow morning's session now though!! He also tried to tell me I should use the chest press instead of doing press ups & we debated that for a good few minutes...:grumble:
I was pretty conservative with the weights throughout and did 60 degree push ups as that was the only suitable surface I could see near to the seated row machine but will definitely go heavier tomorrow as I felt I could & should do more.
Did everyone else start out on the squat rack?
Your trainer sounds like a tool. I would try the 'I am going to do this and you have to show me how to do it safely so I don't hurt me or anyone else whilst I am doing it' approach.
I am so lucky with my fitness coach as he lifts and had no objection to getting me set up in the rack.
If he is not willing to help you then watch lots of you tube videos and start with just the bar. Stick with that until you are happy and comfy with the bar position on your back, and your form on the squat. my guy took me through it but I have learnt so much more since as once I did it I came home and looked up what I was doing right and wrong and then next time change it up.
This video is awesome for beginners. Watch all 3 parts.
http://www.girlsgonestrong.com/secrets-to-mastering-the-squat-part-1/0 -
You guys. I did REAL PUSH UPS this morning! 2 sets of 15! I was pretty freaking excited. Today was technically my fifth lifting session of NROL4W, but I'm treating it as the second since the first week was so much about me figuring out the exercises. This is also the first session since I met with the trainer on on Thursday.
A: Squats 2x15 - 85 lbs (I felt like my form was better here than it has been before. I was way more focused on keeping the weight in my heels, which really stabilized me. I also did some active stretching beforehand and did a warmup set with just the bar, which I think was helpful).
B1: Push-Ups (REGULAR!!!) 2x15
B2: Seated Row 2x15 - 75, 60 respectively (I used a different machine this time and it was much more difficult, not sure why. On the other machine I could easily do 80-90. On this one I really struggled with 75 on the first set and when I went down to 60 on the second set, it was still tough. Not sure why.)
C1: Step Up 2x15 - 30 lbs (15 in each hand)
C2: Prone Jackknife 2x8
I worked on the Prone Jackknifes with the trainer a couple of days ago as well. I have a lot of core strength, so I've been having trouble with feeling like these were difficult enough. She suggested doing them really slowly, which helped a lot.
I also have been really trying to stretch my hamstrings at every opportunity. Last night I alternated stretching each leg up on a wall while I was reading. I'm hoping I can loosen them up before too long.
LWMS, I agree that your trainer sounds like a douchecanoe. I started with the squat rack. Even if it's intimidating and you can only use the bar, it is SO MUCH better than using a machine because it actually activates all your stabilizer muscles.1 -
Is anyone else having a hard time NOT doing extra exercise? 3 short workouts of about 40 minutes each is literally half of what I was doing before (5x per week 50 minutes, plus some jogging at home). Seriously I want to go for a jog or do some cardio following my weight training. I know that the book recommends NOT doing that, but I don't know if I can stick to that in the long term.
7.5.13
Squat 75 lb x 15 (2 sets)
Incline pushup 15 on Smith Rack on 5th rung from bottom, then 15 on bottom rung barbell system next to smith rack (smith rack was taken)
Seated Row 50 lbs x 15 (1 set) 50 lbs x 10, 60 lbs x 5 (2nd set)
Step ups 25 lbs in each hand (too heavy might go to 22.5 next time), used large step on 4 risers. 2 sets of 15
Jacknife 2 x8
Lizpirate - prone jacknife doesn't challenge me either, so I am going to try going slow as well to see that helps!! Good job on the push ups!! Those kick my butt! I hope to be able to do 8 regular on the floor at the end of NROL4W - double what I can do now!!
Here is a quick story about the importance of accurate notes. I had 30 lbs noted for my step ups, so grabbed two 30 lbs dumbbells and got about 5 done when I realized that there was no way I was going to do 15 with good form. I thought maybe I am tired today, so went down to 25 in each hand, which still felt very heavy, but managed to complete the sets. Still thought my form wasn't the best. When i got home that it was supposed to be 15 in each hand for a TOTAL of 30. No wonder it felt so heavy! Good news is that I think that I can manage 22.5 in each hand :-)0 -
Couple of ways to make prone jackknife more challenging.
1, do a push-up on each time you straighten out
2, do them one legged
3, not sure what its called but my gym has these things, kinda like half a ball and a hard flat surface on top ( so you'd try and stand and balance on it). Use this to put your hands on so your balancing on it. I'll try to find a pic of what I mean.
4, do a pike instead of jackknife.
My trainer showed me all of these options to make it more difficult.0 -
Later on in the book it say you can introduce some interval training. Once i was certain my form was good, etc....I added about 15-20 mins to the end of each lifting session as well as active recovery days of cardio only on my non-lifting days. Right at first I was a little tierd & actually felt a little weak on next lifting day, but once my body got used to it I felt fine. And I still take time off if I am just too waxed....it's all about learning to read your body as an athlete..... Good luck!Is anyone else having a hard time NOT doing extra exercise? 3 short workouts of about 40 minutes each is literally half of what I was doing before (5x per week 50 minutes, plus some jogging at home). Seriously I want to go for a jog or do some cardio following my weight training. I know that the book recommends NOT doing that, but I don't know if I can stick to that in the long term.0 -
Thanks! you and a few others have suggested that a little cardio is ok, so I think that i am going for it!0
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Thanks for the link Siany, very informative.
What time of day is everyone doing their workouts? Do you eat first?
I had my first go at B before breakfast on Saturday morning & was unable to finish the lunges. I felt really sick & shaky. I think I need to have something to eat before doing these workouts.
I did my second session of workout A last night & increased the weights but hurt my back doing the seated cable row when the handle slipped out of my hand. I managed to finish the workout but it is really stiff & sore today. I'm hoping for a miraculous recovery for tomorrow when I'm due to do my second session of workout B. Any tips?0 -
Lesswaist - you definitely need to fuel your body for weightlifting. A small breakfast with lots o' protein is a good idea. You'll have better strength. Then another snack after your workout.
If you are sick and shaky, then you may need to go down in weight. You also may want to take another recovery day, if you are really stiff and sore.0 -
Yeah I got up early this morning to go to the gym but my back was still too stiff and sore so back to bed I went. I will try again tomorrow morning & see how I feel. Will definitely have something to eat & drink first this time. I'm not great at eating first thing though so do you think a protein shake made with semi skimmed milk would be sufficient?0
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I'm on workout 3A/B and enjoying seeing some strength gains. My upper body strength to start was very weak. One thing I've noticed is that my wrists got stronger, at first they were killing me holding the dumb bellls.
Here's where I am now:
Squat 2x12 at 70lbs - still practicing form, thinking of switching to flatter shoes. I'm noticing my left side is weaker, so my left leg tries to swing outwards when i squat. I feel it in my lower back today and the rear of my hips.
Push up - Started at 45 degree angle, trying to lower it progressively, but trouble finding a thing to push up off of at the right angle.
Seated Row 2x12 55lbs
Barbell Step Up - These kill me every time, 15lbs per hand. My left leg is getting a bit stronger.
Jackknife 2x10 reps - These I feel are too easy but get harder when I do them slower, as someone else suggested.
I've been adding planks on this day so I'm doing 2 60 second planks, worked up from 50 second. These are murder but I can feel them working almost every muscle.
Then I generally add 5-10 minutes of cardio after my workout at a pretty fast pace or alternating intense with slow. My own version of a little HIIT.
I'm doing somewhat well on the nutrition part but find it hard to resist treats and then I don't come close to my protein. I'm planning on getting a better protein powder soon which will make an end of the day shake more palatable. The Aria powder I have is gritty and it is a combo of whey and soy. I hear great things about Optimum Nutrition, and I'd love to try a cupcake or rocky road flavor.0 -
Yeah I got up early this morning to go to the gym but my back was still too stiff and sore so back to bed I went. I will try again tomorrow morning & see how I feel. Will definitely have something to eat & drink first this time. I'm not great at eating first thing though so do you think a protein shake made with semi skimmed milk would be sufficient?
A protein shake is a great pre-workout snack. Good luck and hope to see you post how it goes!0 -
Panthur - I have the SAME problem with resisting treats. I had a Big, FAT, chocolate dipped peanut butter cookie today. I tried to justify to myself that at least there is some protein in it, but really we all know there are much better sources of protein. I have to say ....it was delicious. Not that I am not allowing myself TOO many treats, I truly do relish the occasional treat!!! The treat kicks my fat, carbs, and calories, up without my needed protein, so can't do that everyday !
Slany - I did that pike slower and it WAS harder. Good recommendation.
here is what I did today, my A3 workout:
Squats
6 warmup reps with 55 lbs
2 sets of 12 with 90 lbs
Pushups
4 rung from bottom on smith rack (yay! getting closer to horizontal)
2 sets of 12
Seated Row
1 set of 12 at 50lbs
2nd set of 12 at 60 lbs (will be able to do both sets at 60 next time I think)
Stepups
2 sets of 12 with 22.5 dumbells in each hand (45 lb total)
4 risers on the step up
Jacknife
2x12 slow
5 min cardio warmup, ended with 10 min HIIT, 5 Min static cardio0 -
I am sticking to doing workouts 5&6 until my shoulder is healed and I can do all of it again but my current figures are
Workout A (10 reps / 3 sets)
Squat - replaced with goblet squats - 45lb KB - Reps - 10/10/6
Push up - Wall pushups ( rotator cuff injury recovery) - 15/15/15
Seated row - 10 @ 66lb / 10 @ 77lb / 10 @ 88lb
Step ups - (all 45lbs) - 20 - 5 raisers / 20 - 7 raisers / 20 - raisers
Prone Jackknife - 15/15/15
Workout B (10 reps / 3 sets)
Deadlift - 10 @ 77lb / 10 @ 88lb / 10 @ 88lb
Dumbell shoulder press - 30lb - 10/8 (stopped for sore shoulder
Lat Pull Downs - unable to do these due to rotator cuff
Lunge - 45lb - 20/20/20
Swiss ball crunch - replace with planks - 30secs/30secs/40secs
I think I will stay doing these rounds until I can bring back proper back squat and lat pull downs in again, its getting better and I can do the inchworm to warm up pain free and the jackknifes didn't really bother it. I keep trying the lat pull down with 30lbs on it and if it pulls then I don't put my working weight on.
With regard to eating I don't eat before I workout. I get up, dressed etc, cuppa and go. I can't face food that early lol.0 -
My back is finally on the mend & I hope to be back in the gym tomorrow. Fingers crossed!
I'm not following the nutrition plan, just trying to eat well most of the time.0 -
I'm not following the nutrition plan. I am far too pickier eater for that lol. I just try to make the right choices and have a break once a month when I eat at around maintenance for a couple of days.0
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Woke up this morning back to square one with my back. I'm so fed up. Going to try to rest it as much as possible over the weekend & hope to get back to the gym on Monday.
It's not all bad. I did my measurements last night, one week in & am really pleased - I've lost 5cm over my thighs, hips, waist & chest!! No change on the calves and arms. Not bad seeing as I haven't worked out since Monday!0 -
Good morning ladies,
Did you get your lifts in over the weekend, or take a break? I got mine in and did a cardio tennis class on Saturday morning too and went jogging too. Did I mention two hours of gardening and yard-work? Good think its was nice out and I love my rose garden anyway. Lots of good exercise and it is a good thing, because I ate like a pig! Here is my lift from yesterday:
7.14.13 (B4 - I am half-way there :-)
Squats
6 warm up at 65
12 reps at 90
12 reps at 100
Seated Row
2 sets of 12 at 60 lbs
(skipped pushups, did lots of those at tennis)
Step ups
12 reps at 22.5 (in each hand)
12 reps at 25 lbs (in each hand)
Prone Jacknife
2 sets of 12 SLOW with a little pike
Siany - I hope your rotator cuff is better soon. Take care of those injuries, so they heal right!
Less waist - GREAT to see such changes so quickly - good for you!!0 -
Hi,
Yeah, I lifted at the weekend. I do a Saturday morning as regular.
Squat - replaced with goblet squats - 35lb KB - Reps - 10/10/10
Push up - 75% pushups ( rotator cuff injury recovery) - 15/15/15
Seated row - 10 @ 99lb / 10 @ 99lb / 10 @ 99lb
Step ups - (all 45lbs) - 20 - 6 raisers / 20 - 6 raisers / 20 - 6 raisers
Prone Jackknife - 15/15/15
I decided to go on the treadmill for a bit to see how I did and I managed 20 mins at 6kph 2% incline (no previous cardio)
Today I decided to start doing couch 2 5k and I jogged / ran for 50 mins. I will be going in at week 3 next time as I have realised I am nowhere near couch anymore :happy: I felt really good when I finished.
I did try putting the barbell on my back on Saturday but it was pulling so I stopped and did goblets again. I will see how it is tomorrow and decide if I need to do goblets again.0 -
Less waist - GREAT to see such changes so quickly - good for you!!
Thank you. Less waist already!!
My back is 90% better but I still haven't been back in the gym. We're having a heat wave in England at the moment & we are just not set up for these kind of temperatures here. I am LOVING the sunshine but the air con in my gym is rubbish.0 -
Quick question: How important is the rest week between stage 1 and stage 2?0
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I think it's up to you and how you and your body are feeling. That being said recovery time is very important. I just finished 1 last week and was going to jump straight into 2 this week, but decided to have active recovery this week instead and practice form on the Stage 2 lifts , etc.....just read your body and don't over work it....Quick question: How important is the rest week between stage 1 and stage 2?0 -
I think it's up to you and how you and your body are feeling. That being said recovery time is very important. I just finished 1 last week and was going to jump straight into 2 this week, but decided to have active recovery this week instead and practice form on the Stage 2 lifts , etc.....just read your body and don't over work it....Quick question: How important is the rest week between stage 1 and stage 2?
Thanks for the reply. I'm going to take your advice0 -
Hi everyone. I haven't posted much around here but thought I'd pop in to say hi and to browse progress reports
I'm about halfway through Stage 1. I'm really enjoying it... I love squats, deadlifts, OH press, pushups. I HATE the prone jacknife. But, I do it. A lot of this stage for me has been doing everything with proper form but not being too aggressive adding weight.
My goal was to do three times per week but I think I've missed this every single week and have only averaged twice per week. I'd really like to change this and am working on being more consistent.0 -
Hi Ladies!
Great lifting session for me yesterday! I'm really starting to see a difference in both my form and how much I can lift.
Back Squats:
Warmup Set: 1x12 at 45 lbs - I used this set to really work on my form and get a deep squat in. I have long spindly legs, so deeper squats are tough on my knees at higher weights. I'm hoping that as my stabilizer muscles get stronger, I'll be able to do deeper squats with more weight.
Regular Set: 2x12 at 95 lbs
Push Ups:
2x12 regular - Now that I can do regular push ups, I'm focusing on going slower and deeper and improving my form. I've really noticed a difference!
Seated Row:
2x12 at 60 lbs - I switched machines and the one I'm using now seems WAY harder than the other one at lower weight. Weird.
Step Ups:
2x12 at 35 lbs - How high are you guys stepping up? I am using a bench press bench, which is a pretty good distance off the ground.
Prone Jackknife:
2x10 - I'm still going slow on these and getting some workout from them, but I'm thinking of switching to a pike instead.
All in all, I was really happy with the day. My deadlifts are lighter than my squats (70 lbs), but I noticed improved form when I did them on Monday as well. I was having some good DOMS going on today, too, so I'm glad I increased the weight. I can't believe how fast your body gets used to what you're doing!0 -
Hi Ladies,
Lizpirate - great job with your lifting!
granitendirt - I hate pushups ('cause I CAN'T do them), but love the prone jackknife (easy breezy, though the pike is much harder). I think we all have our favorites :-)
I did my cardio tennis class this morning. I am actually starting to like tennis (now that I occasionally hit it). it is a fantastic workout too and burns tons of calories, which is good because I like to eat. However, I was very humbled playing doubles with one of the instructors on my team. I would often MISS and he would be right behind me hitting my miss. He was ALL over the court. I felt like a snail in comparison bumbling my way awkwardly around to hit the friggin ball. Meanwhile he was graceful as a ballerina twisting this way and that racing across the court. He was VERY encouraging though and well, we all start somewhere, right?
I got my lift in Monday, yesterday and will lift again tomorrow. Here is what I did yesterday. BTW - the prone jacknife to a full pike is MUCH harder than the regular prone jackknife. That is what I am doing moving forward, or as many as I can anyway. Don't want to fall over :-)
7.19 A5 Workout
Squats
5 warm-up 65
10 x 90 lbs
10 x 100 lbs
10 x 105 lbs
Seated Row
10 x 60 lbs
10 x 60 lbs
10 x 70 lbs
Pushups
10 x bar placed 3rd rung from the bottom on the Smith Rack
same for all 3 sets
Step-ups (using black box hits just below the knee)
10 x 25 lbs (in ea hand)
10 x 27.5 lbs (in ea hand)
10 x 27.5 lbs (in ea hand)
Prone Jacknife with exercise ball
10 x Pike
5 x Pike, then 5 jackknife
10 x jacknife
7 minutes HIIT on rower, then 15 minutes elliptical
Happy lifting ladies! I am more than half way to the end of stage one as I am doing lifting 3x per week.0 -
lizpirate -
Great job, I am seeing some improvement too and it's so exciting and motivating!
lambentjewel -
That's funny you hate the pushups but love the prone jacknife. Just this morning I was doing my workout and felt stronger in every lift/move - EXCEPT for the jacknifes. I'm kinda ashamed to admit that I sorta muddled my way through them half-heartedly, then did some incline crunches to "make up" for it. Totally unlike me! I usually try and be pretty honest with my workouts.
Also, I can relate with you about feeling slow in comparison to others in team sports. I spent the weekend at a beach Ultimate Frisbee tournament. I wasn't technically on the team, just spectating, but I played some and found it extremely challenging. Being around so many fit, fast people inspired me to keep working on myself. I want to go back next year prepared to completely smoke the other teams
Today's workout:
7/22/13 - A5
Warmup - 3 min jog, 10 body weight squats, 10 bar weight squats, reverse lunges with twist (feeling tight through my hips and left hamstring)
Squats - 10 x 95, 10 x 105, 10 x 105
Bent over row - 10 x 50, 10 x 60, 10 x 50
Pushups - 3 sets of 12 on the floor
Step ups - 3 sets with 60 lbs added
Prone jacknife - 2 sets of 5, then maybe 40 crunches. I hate these.
What's feeling good:
Looking in the mirror, I am seeing progress! My thighs appear much firmer, both in front and in back. My arms are more toned. Overall, my body just looks tighter. My calf muscles are really starting to pop, too, as well as the sides of my quads.
The thorough warmup allowed me to squat deeply, and I felt very strong (last time, I struggled a bit and stayed at 95 lbs all three sets). I felt much stronger at pushups as well. Step ups felt stronger - usually I have to rest between switching legs, but didn't feel the need this time. I noticed that I push more with my outer leg than inner leg muscles, so I made a point to push firmly though the middle of my foot and step up straight and tall.
What's feeling not so good:
Prone jacknifes - I need to work on these. My upper core is weak.
Need to stay strong with my step-ups and lunges; I realized I may have been allowing my legs to fall slightly to one side or the other and not using my inner/outer leg muscles evenly. It's exciting to see these muscles grow more evenly. I have a history of blowing my knees out (though fortunately it's always been just some kind of weird dislocation and I haven't torn anything) so a major goal of mine has been to strengthen my knees.0 -
Did my last B workout today (I still have an A to go as the order got muddled cos of my shoulder)
Final figures for B are as follows
Started - Deadlift 15 x 25 kgs (55lb) - Finished 8 x 55kgs (121lb)
Started - Shoulder press - 15 x 10kgs (22lbs) - Finished 8 x 14kgs (30lbs) (did get up to 35lb but had to drop due to shoulder)
Started - Lat Pull down 15x 25kgs (66lbs) - Finished 8x 35kgs (77lbs)
Started - Lunges 30 x 16kgs (35lbs) - Finished 16 x 32kgs (70lb)
Started - Swiss Crunch -15 x 2 sets - Finished 3x30 sec planks
An overall increase of 120lb across all lifts.
I was unsure if I was going to do stage 2 as I am worried about time but I have decided to give it a go and see how I get on. BUT before I even get to that I have my final A workout and then the 2 AMRAP's to do.0 -
Okay ladies, serious question about getting started. My husband and I are going to start lifting together and I thought this would be a great way for us to get started. The question is, neither of us are new to lifting. He's been doing it on and off for years and I've been doing group boot camp style classes for a couple of years. In any given workout, I already do a lot of these exercises but low weight (12-15 lbs) and high reps; should we still start off with Stage 1 or would it make sense to skip right to Stage 2?
This is our first time working out together (he's really bossy and I don't like to listen) so I'd hate to bore us to death with Stage 1 but I don't want to kill us on Stage 2 either.0 -
Okay ladies, serious question about getting started. My husband and I are going to start lifting together and I thought this would be a great way for us to get started. The question is, neither of us are new to lifting. He's been doing it on and off for years and I've been doing group boot camp style classes for a couple of years. In any given workout, I already do a lot of these exercises but low weight (12-15 lbs) and high reps; should we still start off with Stage 1 or would it make sense to skip right to Stage 2?
This is our first time working out together (he's really bossy and I don't like to listen) so I'd hate to bore us to death with Stage 1 but I don't want to kill us on Stage 2 either.
Do the program as written. Start at a weight that you can do all the reps at with good form, that might be just the bar (or less) or it might be 100lbs.
Good luck0 -
Start at stage one with weights that feel challenging enough for you.0
