Stage 1
Replies
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Actually, the $90 amonth is the training contract I foolishly signed before I realized that I could be my own personal trainer with the right program. I can't get out of it for a year.
The gym membership is $40 a month and worth every penny,1 -
Ah yes, the lat pulldowns!
I can't reach the bar either.
Yesterday I had to get one of the "tall guys" in the gym to change the bar for me. You know, they really don't mind talking to the little old ladies now and then. The sweet kid even showed me how to set it a bit lower so that I don't have to stand up to grab the bar when I start my set.
I was so excited I managed to do two sets of 12 at 60. Neither the kid or I know if that's lbs or kgs!
Today's a rest day and tomorrow I start the fun part - 3 sets of 10. Weird to say this about a workout, but I'm looking forward to it!0 -
Okay, been lurking a while reading through all these posts and finally decided to post my own comment :-). It looks like everyone is doing such a great job staying committed and working through their own individual kinks of this program. I love reading everyone's advice/comments/feedback!
Tomorrow, I will doing Workout 3 of Stage 1, and I am LOVING it so far. Working out from home with limited equipment, so been trying to make some modifications (thank you to those who have posted those ;-)!
Just as a general question, what amount of weights did everyone start out with?0 -
Just as a general question, what amount of weights did everyone start out with?
mine are listed on the last page (7), starting and finishing.0 -
Looks like you're doing a phenomenal job! Kudos to you!!!!Just as a general question, what amount of weights did everyone start out with?
mine are listed on the last page (7), starting and finishing.0 -
How is everyone doing their calorie intake? I'm still trying to figure it all out :-)
I think I'm going to have to break down and head out to buy the actual hardcopy. Downloaded it to my Kindle, which I think may have been a mistake since I can't quickly refer back or forward to information.0 -
Yeah, def get hardcopy...the spine is already broken on mine from referring to it so much!
I've run a 300+ cal /day surplus, PLUS exercise cals (per HRM, even tho they say it isn't accurate for strength training, i feel it's as good an estimate as any.) I've done this since I started in November, and my net weight gain is 3.5 pounds across 3 months. I'm okay with that.
I plan to start "cutting" April 1st; reducing to around a 150 cal/day deficit to trim some BF% before bikini season. Not really any science to it, I don't guess. I agonized over eating enough to build muscle, but not enough to gain fat. There is no real magic formula...I just felt right with this way, and so far, it's working.
Good luck deciding on your "right way"! Hope this helps!0 -
AAAaaaaaggggghhhhh! My computer crashed and the helpline guy advised a factory defaults restore. Completely forgot to back up my training log, so guess what? It's gone! I really couldn't remember the weights I'd been on, so I just had to use trial and error to guess at them all. I was to the point of failure on most things, but still finding the crunches way too easy. Otherwise was as follows (workout
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deadlifts 30 kg (66lbs) + bar
shoulder press 7.5 kg (16.5lbs) + bars
pullover (for lat pulldown) 5kg (11lbs) + bars
lunge 7.5 kg (16.5lbs) + bars TOO EASY
SB crunches 7.5 kg (16.5lbs) + bar held on chest WAY TOO EASY
This was workout 4. I'll have to go through the whole trial and error thing again for A on Friday.
Note to self: Sometimes a notebook is better.0 -
Just as a general question, what amount of weights did everyone start out with?
these were the weights for the very first workouts
squat- 85
pushups : full/straight legged
seated row: 120
step ups 45 on the absolute highest box height i should be on
deadlift :80
DB shoulder press :25 pounds left 20 pounds right (i have an issue with my right rotator cuff hence the difference)
wide lat pull pulldown :95
DB lunge :17.5 lb dumbbells in each hand
swiss ball crunch :10 lb plate
calorie wise i'm not following the book's advice since it's not really valid for those of us with a significant amount of weight to lose. i eat anywhere from 1600-2200 calories depending on how i'm feeling on a particular day. my bmr is 1600 and i'm losing an average of 2 lbs a week0 -
Just finished 6B.
Last time I was struggling with an 85 lb deadlift, today I did 95 no problems, super happy about that! My goal was to break 100 by the end of this stage and I think I'll get there.
Because I felt like a badas$ after that, I decided to throw in some squats, just for kicks. After my warmup sets, I tried 85 lbs (on Monday i was at 75) and managed 3 sets of 5. Didn't really care about the reps because it's not official squat day.
Lat pulldowns FINALLY progressed from 60 to 65, and lunges are more comfortable getting right down with 25 lb dumbells.
I hope I feel it tomorrow!0 -
AAAaaaaaggggghhhhh! My computer crashed and the helpline guy advised a factory defaults restore. Completely forgot to back up my training log, so guess what? It's gone! I really couldn't remember the weights I'd been on, so I just had to use trial and error to guess at them all. I was to the point of failure on most things, but still finding the crunches way too easy. Otherwise was as follows (workout:
Note to self: Sometimes a notebook is better.0 -
did it again ugh!
Same thing happened to me just yesterday. I lost everything on my hard drive. Luckily I have a little book where I write everything down while at the gym. Old School pen and paper comes n handy sometimes LOL I feel your pain.0 -
Quick question, When you calculate your weight for squats and dead lifts are you adding the 45 lbs of the bar? For instance, Right now I'm at 20 lbs on the bar for a total of 65lbs for starting workout A5.0
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Quick question, When you calculate your weight for squats and dead lifts are you adding the 45 lbs of the bar? For instance, Right now I'm at 20 lbs on the bar for a total of 65lbs for starting workout A5.
Yes, count the bar.0 -
Hi all.
I just finished reading the book today and will do my first workout on Monday. I've been working out with a PT for a couple of months and he has me doing some of these same exercises already so it shouldn't be too much of a change, just more intense. Can't wait.0 -
How is everyone doing their calorie intake? I'm still trying to figure it all out :-)
I think I'm going to have to break down and head out to buy the actual hardcopy. Downloaded it to my Kindle, which I think may have been a mistake since I can't quickly refer back or forward to information.
I agree. I have the Kindle version and I don't like it.0 -
So impressed with how well everyones doing! I'm super impressed by all the strong ladies in this group :-)
Excited to do third workout of Stage 1 tomorrow! Those prone jackknives kick my butt, and I love every minute of it!0 -
Me either! Which I'd had the foresight to think before clicking that button on Amazon- lol!How is everyone doing their calorie intake? I'm still trying to figure it all out :-)
I think I'm going to have to break down and head out to buy the actual hardcopy. Downloaded it to my Kindle, which I think may have been a mistake since I can't quickly refer back or forward to information.
I agree. I have the Kindle version and I don't like it.0 -
Ooops! Meant "wish I'd had the foresight"
Me either! Which I'd had the foresight to think before clicking that button on Amazon- lol!How is everyone doing their calorie intake? I'm still trying to figure it all out :-)
I think I'm going to have to break down and head out to buy the actual hardcopy. Downloaded it to my Kindle, which I think may have been a mistake since I can't quickly refer back or forward to information.
I agree. I have the Kindle version and I don't like it.0 -
Well counting the bar, tonight's totals for WOA5 were squat 90, seated row 75, standard push ups, step-ups 45, Jack knives sets of 12. Going to feel that tomorrow. Knowing that I only had to do 10 reps mentally pushed me to add more weight. Loving this program!0
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Thanks @samntha14, for your empathy!
And I'm going to count the bar next time too.
I'm not aching one bit, and this makes me wonder if I'm just not lifting heavy enough. Does everybody think that aches are a good sign?0 -
AAAaaaaaggggghhhhh! My computer crashed and the helpline guy advised a factory defaults restore. Completely forgot to back up my training log, so guess what? It's gone! I really couldn't remember the weights I'd been on, so I just had to use trial and error to guess at them all. I was to the point of failure on most things, but still finding the crunches way too easy. Otherwise was as follows (workout:
deadlifts 30 kg (66lbs) + bar
shoulder press 7.5 kg (16.5lbs) + bars
pullover (for lat pulldown) 5kg (11lbs) + bars
lunge 7.5 kg (16.5lbs) + bars TOO EASY
SB crunches 7.5 kg (16.5lbs) + bar held on chest WAY TOO EASY
This was workout 4. I'll have to go through the whole trial and error thing again for A on Friday.
Note to self: Sometimes a notebook is better.
WOW - u can lift 30KG plus the bar so 50KG??
That's amazing I have just finished workout 7B and I can only deadlift 30KG including the bar!0 -
WOW - u can lift 30KG plus the bar so 50KG??
That's amazing I have just finished workout 7B and I can only deadlift 30KG including the bar!
Some of are on the home weight sets- my bar is only 6kg!! I count the whole lots together, doesn't matter how much is bar and how much is weight, give yourself credit for lifting the total weight.
The downside to these bars is they're only rated to about 50kg max, so once we get REALLY strong, we'll have to get better bars- and I can't find one in Bahrain :sad:0 -
@MissMaggie...I'm always happy to feel the soreness; it means I'm getting stronger. I don't strive for that whole "2nd day after starting 30DS" crippled kinda soreness. But if I've been sitting for a while, then get up and feel some complaints from various body parts, I always smile because my workout wasn't wasted.0
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I don't worry feeling sore or stiff after a workout, I focus on increasing my weight or reps or improving form each time I'm at the gym.
That's a victory :bigsmile: for me.0 -
Hi everyone, just checking in and catching up on this thread.
kelekat- your story with the trainer at LA Fitness just burns me up. You are contracted with them to get help, not to have that guy rub his ego in his face. You may not be able to get out of the contract but I would contact the manager there or probably better yet, their corporate office and let them know you are thinking of leaving a poor review (like on Google reviews). That will get someone's attention and at least get you a different trainer if it doesn't get you out of the contract. He's not representing their company well with that attitude. http://www.lafitness.com/Pages/ContactUs.aspx
I didn't experience a lot of muscle soreness during phase 1 but I increased my weights significantly over the weeks. Now that I'm in phase 2, I've been feeling some soreness again.0 -
I'm sore today. Lower back and glutes. Awesome! I've learned to enjoy the soreness after a good workout. I don't get sore most of the time, but when I do, like today, it feels rewarding.0
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Hi everyone. Brand new here. Just posted in the introductions and started State 1 on Tuesday. Wasn't too sore, but still trying to get set with where I need to be with the weights.0
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Miss Maggie, here's the reverse of your crisis ... I left my notebook at the gym! Workout A5, here's what I remember:
3 sets / 10 reps of everything:
Squat 45 lb (just the bar, ready for more next time)
Push-up 12 each set at four steps on the step-up bench
Seated row 70 lb
Step up 15 kg dumbells at five steps on the step-up bench
Prone jackknife 12 reps each set on the red swiss ball
Whew! :explode:
I have everything backed up on a spreadsheet at home, so it's not too bad, but I still hope the notebook is there tomorrow. I'm fond of that notebook.0 -
question for you laides about the seated row...i'm using a cable system with a short straight bar and i'm not feeling like i can get the range of motion i need to really squeeze my shoulder blades. what kind of bar are you ladies using? i was thinking of switching to something other than the straight bar...0
