Stage 1
Replies
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I'm pretty pleased with myself today. There were a load of men in the free weights area and I just walked in there, grabbed a bar, loaded it with weights, did my deadlifts and left. I'm getting braver :laugh:
I went back to the Olympic bar with weights on today. I definitely needed the challenge. I do need to stick with this until I've got my form right. it's not quite to failure but I'm more worried about my back and not killing it than the weights. The deadlift is the one that scares me the most.
As for the rest of it. I'm pretty happy where my weight are right now. Most of them are to failure (or close to) so I'm going to stick with them for the moment. Okay maybe not. :bigsmile: Like usual I'm probably going to up the weight on the last set.
Deadlift = 35kg, Shoulder press = 12kg (6 each hand). Lunge = 8kg (4 each hand). Lat Pulldown = 26kg.
On the lunges I'm having to alternate the legs on the last set. Do you think that's bad?
I'm also not getting lifting gloves. I want to increase my grip strength, just like he did in the book.
Well done with the weight room attitude!!
Have i been doing it wrong? I thought the book meant to alternate the lunge legs anyway. For the step ups I do the sets separate for each leg, but with lunges i alternate.
I use gloves, don't feel they affect my grip strength. I still have trouble hanging on to 10kg each hang for lunges/step ups
Thanks!
And no you haven't I just grabbed my book and checked they should be done on alternate legs unlike the step ups. I think I was getting my wires crossed there. :blushing:0 -
So I'm halfway done, just finished 4B today.
My deadlift went up 15 lbs from last time, to 85, super excited!
Lunges went up to 25 lb dumbells.
Lost some ground on the lat pulldowns, couldn't complete all my reps with 60.
I don't know how to make the swiss ball crunch any harder, I'm already doing 20 reps a set with a 25 lb plate.
Question for you re: lunges and step ups. Are you doing two sets per leg or just one?0 -
I do however many for each leg so yeah...i'm at 3 sets per leg.
i did my lunges with no weights last time so I could get all the way down. I'll start trying to add weights back up.0 -
I'm pretty pleased with myself today. There were a load of men in the free weights area and I just walked in there, grabbed a bar, loaded it with weights, did my deadlifts and left. I'm getting braver :laugh:
Question for you re: lunges and step ups. Are you doing two sets per leg or just one?
That's the spirit - you show 'em!
Badger - you are lifting some serious weight there. How long have you been lifting? Re; lunges & step ups - I'm doing two sets per leg for lunges and one set for step ups. I was confused by the wording in the book for step ups, but logically I would have thought it would be the same, i.e. two sets per leg. Must force myself next time, unless someone can (please) convince me
otherwise!
EDITED to say Badger, I read kilograms for pounds! Thought you were a professional. You are still really strong!
This evening was my 2nd Workout B, and I upped the weights. My deadlift was a meagre 23.5kg, and I went literally to failure on the shoulder press with 6kg x 2; I could only manage 12 reps in the 2nd set. Lunges were difficult at a higher weight, but still finding the swiss ball crunches relatively easy. Did them with hands behind head holding 5kg. Does anyone think there's a danger of increasing the size of the abdominals doing this? It's one place where I don't want to bulk - have enough bulk there already. :grumble:0 -
I don't know how to make the swiss ball crunch any harder, I'm already doing 20 reps a set with a 25 lb plate.
I know it says not to eff with the program too much, but I've stopped doing the swiss ball crunches and do the jackknife exercises instead.0 -
I do however many for each leg so yeah...i'm at 3 sets per leg.
i did my lunges with no weights last time so I could get all the way down. I'll start trying to add weights back up.
Totally forgot I'm onto three sets starting wednesday! I'm excited about this.
Even though I went up on my weights I still left the gym feeling like I barely worked out. I mean, I was certainly huffing and puffing the whole time, but by the end I was kind of "that's it? I don't feel exhausted"0 -
I do however many for each leg so yeah...i'm at 3 sets per leg.
i did my lunges with no weights last time so I could get all the way down. I'll start trying to add weights back up.
Totally forgot I'm onto three sets starting wednesday! I'm excited about this.
Even though I went up on my weights I still left the gym feeling like I barely worked out. I mean, I was certainly huffing and puffing the whole time, but by the end I was kind of "that's it? I don't feel exhausted"
I feel like that. I work hard in there but afterwards I feel like I could do it all again. It must be working though, I am getting stronger. I'm trying to focus on that.0 -
Way to go, and it wasn't not using gloves, it was not using straps.I'm pretty pleased with myself today. There were a load of men in the free weights area and I just walked in there, grabbed a bar, loaded it with weights, did my deadlifts and left. I'm getting braver :laugh:0 -
WOA2 done. First, let me apologize for my previous naiveté regarding this program because it rocks!!
I did my first set of squats using the rack instead of the Smith Machine. I got up to 15lbs on the bar and made some of the guys look twice. I guess their not used to seeing chicks "lift for real." Can't wait until there is serious weight on the bar.
Seated row was at 60 lbs (wish there were steps in between, the next step is 75)
I did my first set of Full Push-ups. (no more knees) And my step ups are at 35lbs.
Pretty cool night in all:bigsmile:1 -
i did week 2A today, upped the squat 10lbs to 40, still can't do pushups (i think i did a total of 9), 50 on the row, 15 dumbells on the step ups, and 3 sets of jacknives. actually, i did 3 sets of everything, and will go down to 2 once my form and strength improves and i feel like it takes fewer reps to get a bit of burn. nothing's been particularly hellish aside from the pushups, but that might be a previous shoulder injury from a few years back. i'm checking in with the surgeon next week for x-rays to make sure i'm not doing anything bad to it. would definitely like to add people who are around the same stage as me to keep track of progress together.
i like this program a lot, and just joined a new gym. my old one had no barbells and a challenging room-setup situation in terms of getting steps and balls. so this is good. wednesday will be 2B, then i guess 3A on friday. 30ish minutes of cardio tues/thurs/saturday, and sunday is off.
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Hello all,
Yes Miss Maggie, there are other "over 50's" out here. I'm 53 too. I am in my second week of stage one and loving it. I've been lifting weights using a program the trainer at our gym set up for me and varying that routine based on reading & my own ideas. I like having the book to follow - we shall see how things look come summer. I'm aiming for a beautiful back!
Thanks for the posts about form and the links to other information.
Be strong!
Nancy0 -
Hey everyone! I just joined the group and I just started this program. I did Workout 1A yesterday in Phase 1. It was definitely interesting and I spent some time trying to figure out what weights to use and such.
I just had a question for all of you that are used to Phase 1 workouts:
For the squats, are you doing them with a barbell on your back or holding dumbells? I used a 40 lb barbell last night but I looked in the book and the page for just "squat" didn't mention any weights at all and barbell squats was on the next page.
I'm also using a medicine ball so far for the step ups, I think I had the 10 lb one. Are you using something like that, or holding dumbells or something?
Thanks for the help! I'm super excited for this program. I had built up some muscle last spring, weight my lowest ever and had a smaller waist. Now I've put about 7 pounds back on and lost my nice muscle mass, so I'm trying to get it back (and then some!).0 -
For the squats, are you doing them with a barbell on your back or holding dumbells? I used a 40 lb barbell last night but I looked in the book and the page for just "squat" didn't mention any weights at all and barbell squats was on the next page.
I think the page 157 squat thing is an intro to all the types. I use a barbell, most people here seem to, unless they are without, in which case they use dumbells. Of course dumbells can be pretty hard to hang on to once they get heavy!
I did 8A last night, and pushed myself a little too far with the squats, 32kg, just about made it, but my a** is killing me today!
I progressed from hands on the bottom stair to the floor for my push ups on the last set- miracle!
Didn't get further than 10kg per side on bent over rows or step ups, but that's ok for a final weight as far as i'm concerned.
Hope i can manage 8B tomorrow, then i'm done bar the amraps.
Still loving it!0 -
I think the page 157 squat thing is an intro to all the types. I use a barbell, most people here seem to, unless they are without, in which case they use dumbells. Of course dumbells can be pretty hard to hang on to once they get heavy!
Ok, thanks! That's what I figured too. I'm not a newbie to strength training, I've just been out of it for a while since I stopped paying a personal trainer in Nov. (they're not cheap! and I just bought a condo). I was planning to get over to the squat rack, but both were occupied by guys who camped out there for 45 minutes. I have to go to the gym after work, so around 6pm the weight section is super crowded. I at least managed to grab a weight bench yesterday and did everything but the seated rows at it. My pushups aren't on the floor yet, but the bench is about a foot off the ground so that's a good start!0 -
Hey everyone! I just joined the group and I just started this program. I did Workout 1A yesterday in Phase 1. It was definitely interesting and I spent some time trying to figure out what weights to use and such.
I just had a question for all of you that are used to Phase 1 workouts:
For the squats, are you doing them with a barbell on your back or holding dumbells? I used a 40 lb barbell last night but I looked in the book and the page for just "squat" didn't mention any weights at all and barbell squats was on the next page.
I'm also using a medicine ball so far for the step ups, I think I had the 10 lb one. Are you using something like that, or holding dumbells or something?
Thanks for the help! I'm super excited for this program. I had built up some muscle last spring, weight my lowest ever and had a smaller waist. Now I've put about 7 pounds back on and lost my nice muscle mass, so I'm trying to get it back (and then some!).
Im using a barbell without the smith machine. Probably go to a smith when I lift anything over 40 kilos and Im using dumbells for the step ups as pictured in the book
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Yes, finally, I have some aching muscles this evening, after yesterday's workout B. Triceps are hurting and some muscles in my back that I didnt even know I had. This can only be 'a good thing'.0
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Sounds like a good thing Maggie!
I just did 8B, despite my aching butt. Was really good! Didn't quite manage 8kg on the shoulder presses, (only 6 reps), but 7kg wasn't a struggle this time. And just for fun i picked up my old 3kg pretty green barbie weights and tried a few, i felt like i was holding kittens!!!!
My 16kg deadlift warm up was easily flung around, when 6 weeks ago i remember asking hubby to help me put it up on the squat rack!
Can't wait to come back with full results after the amraps.0 -
Sounds like a good thing Maggie!
I just did 8B, despite my aching butt. Was really good! Didn't quite manage 8kg on the shoulder presses, (only 6 reps), but 7kg wasn't a struggle this time. And just for fun i picked up my old 3kg pretty green barbie weights and tried a few, i felt like i was holding kittens!!!!
My 16kg deadlift warm up was easily flung around, when 6 weeks ago i remember asking hubby to help me put it up on the squat rack!
Can't wait to come back with full results after the amraps.
You're doing really well Jen - I can't wait for your full results either!
I've done 3A tonight, and got confused; I repeated both of the 1st superset exercises - completely forgot to do alternate sets, twice! Am using the barbell for squats now though, having told partner he has to function as a squat rack.
I'm also confusing myself about calories; I have a fitbit and a HRM, and can't work out whether to count this that and the other in the NROL4W calorie allowance. The scale is going in the wrong direction at the moment, but I know I'm supposed to go with it, so I'm trying not to react.
Hey ho.0 -
I did A6 today.
I braved the squat rack again today :laugh: Not hard when there's only one man in there. That at least was a relief, especially since my shoulders really hate me after the last set of shoulder presses. They're sore and putting the bar on my shoulders was really ****ing painful. I forgot a towel so I couldn't even use that. However I knew it was short term pain and carried on and put another 5 kg on my weight for squats. I'm sticking at 35kg for next time until I get my form back.
I still can't do a proper push up and they're still to failure on the one from the knees. I am so going to be able to do one full push up soon. I so am.
The seated rows are okay, I think I lose my form on the last two but since the sets go down a few reps I might be okay pushing it for the last set at a higher weight. The jacknifes are killing me. I get unstable the more I do.
The step ups worry me. I know I could be carrying more (I'm at 8kg each hand) but my grip isn't good enough. I need to go through the books and look for alternatives to make it harder.
So that was my day. How did you all get along?0 -
B3 - Lunges are killing me! I keep loosing my balance. Walking lunges are easier, I can get some momentum going. Any helpful hints? I'm focussing on keeping my hips level and my head up. Posture, posture, posture.0
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I am doing B6 today, can't wait until I get to workouts 7 and 8 and can try my heaviest weights yet?
Can I just ask about the seated Rows, I am using a cable machine and sitting on a swiss ball whilst doing it as they don't seem to have the row machine where you can put your feet etc The weights on the machine don't seem to go up as high as on the other machines- is this right? I think I am up to 10.5 KG and it doesn't seem like loads. I noticed some of you are doing bent over rows instead- is this a suggested alternative?
Also someone mentioned doing step ups with the ball- how on earth do you do that??!
This is what I have managed so far:
Deadlift: 24 Kg
Shoulder Press: Two 6 Kg dumbells
Wide Lat: 27.7 Kg
Lunge: Two 7 Kg dumbells
Barbell Squat: 35 Kg
Row: 10.5 Kg
Step Up: 5 tiered Step with two 7 Kg Dumbells
Push Up: Full Military Press Up 3 x 10
Crunches: 3 x 10 (can do more but doing as directed by book)
Jacknife Prone: 3 x 100 -
I feel the same way.I am doing B6 today, can't wait until I get to workouts 7 and 8 and can try my heaviest weights yet?Can I just ask about the seated Rows, I am using a cable machine and sitting on a swiss ball whilst doing it as they don't seem to have the row machine where you can put your feet etc The weights on the machine don't seem to go up as high as on the other machines- is this right? I think I am up to 10.5 KG and it doesn't seem like loads. I noticed some of you are doing bent over rows instead- is this a suggested alternative?
Yes it's in the book. I'd love to try it on the ball. I didn't notice anyone talking about that. Sadly where that machine is in my gym it's already in the way for people trying to get to the rowing machines.Also someone mentioned doing step ups with the ball- how on earth do you do that??!
0-o Good questionThis is what I have managed so far:
Deadlift: 24 Kg
Shoulder Press: Two 6 Kg dumbells
Wide Lat: 27.7 Kg
Lunge: Two 7 Kg dumbells
Barbell Squat: 35 Kg
Row: 10.5 Kg
Step Up: 5 tiered Step with two 7 Kg Dumbells
Push Up: Full Military Press Up 3 x 10
Crunches: 3 x 10 (can do more but doing as directed by book)
Jacknife Prone: 3 x 10
That's brilliant. Well done.
Very jealous about the press ups. I can't even do one at the moment.0 -
Hi everyone.
I just started Stage one with my first workout last night. I feel it a bit, but not like I generally do after a normal gym workout. I want to follow this program--I've been counting calories and alternating lifting with cardio for six weeks now and all I've done is bounce the same five pounds around, up--down--up--down--and now, back up again. It's frustrating.
So I've upped my calorie intake and I've started this workout. Is the beginning supposed to feel as if you're not doing enough? Can you up the repetions or sets? I mean, I was sweating at the end last night, but the workout seemed so short.
I'd appreciate input. I'm about at the end of my weight loss rope because of the lack of any real achievements on this journey so far.
Thanks!0 -
I've started on Sunday with level 1 workout A and thought, wooop, that was easy, until I woke up on Monday with a really nice muscle ache everywhere.
It's the same after Wednesdays B, I will go back tomorrow evening I think., I made myself a proper book with all the workouts, binded it and now take it to the gym, so I can log everything, make comments, etc. Really enjoying the workouts so far and the structure. The weightroom is not that scary as well, I really had to just go in, then I was fine.
Looking forward to seeing some results, I can definitely feel it working for me.0 -
Can I just ask about the seated Rows, I am using a cable machine and sitting on a swiss ball whilst doing it as they don't seem to have the row machine where you can put your feet etc The weights on the machine don't seem to go up as high as on the other machines- is this right? I think I am up to 10.5 KG and it doesn't seem like loads. I noticed some of you are doing bent over rows instead- is this a suggested alternative?
Keira, the alternative in the book for the seated rows is the pullover- i do that at home. But it seems more of a tricep thing to me. bent over rows are in workout A anyway.
Some good numbers there!0 -
bent over rows are in workout A anyway.
OMG are they!? I must have completely missed that!!
I thought A was this-
Squat
Push Ups
Seated Row
Step Ups
Jackknife on Swiss Ball
and B has 5 exercises too- how have I not noticed bent over rows I must be blind???0 -
bent over rows are in workout A anyway.
OMG are they!? I must have completely missed that!!
I thought A was this-
Squat
Push Ups
Seated Row
Step Ups
Jackknife on Swiss Ball
and B has 5 exercises too- how have I not noticed bent over rows I must be blind???
The bent over row is workout A - it's the sub for seated row. So if you have the machine you do the seated row.
The pullover is the sub for wide grip lat pulldown in workout B.0 -
OMG are they!? I must have completely missed that!!
I thought A was this-
Squat
Push Ups
Seated Row
Step Ups
Jackknife on Swiss Ball
and B has 5 exercises too- how have I not noticed bent over rows I must be blind???
Sorry my bad. I thought the bent over rows were standard, but it's the substitution i'm doing.
Ooopsie0 -
So I'm used to doing my Zumba class on Wednesdays after my regular workout (not enough sections of the class being offered just yet). Well... Not really able to pull that off. Don't think I'll be doing that again, ouchie. Than again, I ate like garbage, so I felt like garbage. B2, not my best work.0
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Well I switched to the squat rack for my squats last night and OOOOOOW. I did what I had done on the baby bar but that bar was a LOT lighter! How much does a bar weigh in kg? Because now I understand why people add it!0
