Stage 1
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I started Stage 1 today and did my first set of squats using only the oly bar, then added 10 pounds for the second set. I thought I was going to have difficulty with the prone jacknife, but actually did well! I was worried about falling off the ball, but that didn't happen...thank goodness!
I did, however, hit a snag when I had to do step-ups. My little, dinky gym doesn't have any steps or boxes. I did find a small, platform maybe six inches high, so I used that. Not productive at all. I think I'll have to use a bench next time, which is going to make things a bit harder. Overall, it was a pretty good workout!
Great job getting your first workout done! I've been doing my step-ups on a sturdy kitchen chair (work out from home) and it kicks my butt everytime- lol!0 -
Great job getting your first workout done! I've been doing my step-ups on a sturdy kitchen chair (work out from home) and it kicks my butt everytime- lol!
Thank you! Being that I need my butt kicked, using the bench will do the trick next time! :happy:0 -
Blimey! Just finished 7A, so there is light at the end of the tunnel. My squat weight converted from kilos to 99.9lbs - how close is that?! I really want to make 100lbs, so hoping for a little bit more by Friday. I'll have to eat a lot more protein and try to sleep a lot!0
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Blimey! Just finished 7A, so there is light at the end of the tunnel. My squat weight converted from kilos to 99.9lbs - how close is that?! I really want to make 100lbs, so hoping for a little bit more by Friday. I'll have to eat a lot more protein and try to sleep a lot!
You've got this!! Let us know how it goes!0 -
Does anyone else get a "lifter's high"? I know people talk about the runner's high all the time. I'm a runner, but I don't know if I really have ever had a runner's high. I know that I definitely get a "lifter's high" after my workouts. Has anyone else experienced that?0
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Excellent! I did A6 tonight and just hit 100lbs. I was at 95 and just made myself do it. I also accomplished one of my main goals tonight, I can pick up my 8-year-old!! (he's only 80lbs.)Blimey! Just finished 7A, so there is light at the end of the tunnel. My squat weight converted from kilos to 99.9lbs - how close is that?! I really want to make 100lbs, so hoping for a little bit more by Friday. I'll have to eat a lot more protein and try to sleep a lot!
Congrats to all those starting this week! Best of luck to you.0 -
Blimey! Just finished 7A, so there is light at the end of the tunnel. My squat weight converted from kilos to 99.9lbs - how close is that?! I really want to make 100lbs, so hoping for a little bit more by Friday. I'll have to eat a lot more protein and try to sleep a lot!
maggie, you're my inspiration!
i did 6b today.
deadlift 85
shoulder press 17.5
lat pulldown 85
lunge 27.5
ball crunch 27.5x25
my questions of the week are:
1. is a deadlift:
a. bend down, pick up bar, straighten up, bend down, put down bar, straighten up, repeat.
or
b. bend down, pick up bar, straighten up, repeat
and,
2. is it ok to stay in lunge position and just bend and straighten at knees, or do i need to be stepping back to original neutral footing between each lunge?0 -
Question:
I want to change to using a bar for my squats as my hands start hurting despite gloves with going higher than 8kg per hand.
My gym hasn't got a barbell rack so you load the bars on the floor, which I suppose makes it hard to get overhead.
Any recommendations how to get the bar to my shoulders safely?0 -
I left my book at the gym today! Luckily they found it and are holding it for me.
I think I did workout 5A (whatever the 9th workout is as I don't have the book in front of me) and I fell off the swiss ball for the first time, twice.
I'm considering changing gyms. I belong to Planet Fitness and the only barbells they have are Smith Machines and they're invariably in use by someone large.
I just started and did my first 2 workouts this week but I am already seeing this problem. I don't want to use smith machines for squats since they tend to lead to bad form so I'm planning to just use dumbbells. (I just did body weight the first time) for the dead lifts mine have some of the curved bars that are separate from the machines so I used those.0 -
Blimey! Just finished 7A, so there is light at the end of the tunnel. My squat weight converted from kilos to 99.9lbs - how close is that?! I really want to make 100lbs, so hoping for a little bit more by Friday. I'll have to eat a lot more protein and try to sleep a lot!
maggie, you're my inspiration!
i did 6b today.
deadlift 85
shoulder press 17.5
lat pulldown 85
lunge 27.5
ball crunch 27.5x25
my questions of the week are:
1. is a deadlift:
a. bend down, pick up bar, straighten up, bend down, put down bar, straighten up, repeat.
or
b. bend down, pick up bar, straighten up, repeat
and,
2. is it ok to stay in lunge position and just bend and straighten at knees, or do i need to be stepping back to original neutral footing between each lunge?
I had the same question on deadlifts so I found a video on how to do them on you tube. The trainer bent down picked up the bar and then each time when he went down again kept the bar just barely off the ground. (So option b)0 -
my questions of the week are:
1. is a deadlift:
a. bend down, pick up bar, straighten up, bend down, put down bar, straighten up, repeat.
or
b. bend down, pick up bar, straighten up, repeat
and,
2. is it ok to stay in lunge position and just bend and straighten at knees, or do i need to be stepping back to original neutral footing between each lunge?
I'm doing b) for the deadlift, i.e. not putting the bar down, but I am stepping back to neutral footing between lunges. But hey, who am I to say?!0 -
my questions of the week are:
1. is a deadlift:
a. bend down, pick up bar, straighten up, bend down, put down bar, straighten up, repeat.
or
b. bend down, pick up bar, straighten up, repeat
and,
2. is it ok to stay in lunge position and just bend and straighten at knees, or do i need to be stepping back to original neutral footing between each lunge?
I'm doing b) for the deadlift, i.e. not putting the bar down, but I am stepping back to neutral footing between lunges. But hey, who am I to say?!
i think i've been doing it wrong! i've been doing a for the deadlift, and i have a really hard time stepping back to neutral without losing my balance. i'll give the deadlift sets a try without putting the bar down. that might help maintain form, but i think i'll keep the lunges where they are. we're getting close to stage 2! i'm about ready to reread the parts in the book that cover it!0 -
my questions of the week are:
1. is a deadlift:
a. bend down, pick up bar, straighten up, bend down, put down bar, straighten up, repeat.
or
b. bend down, pick up bar, straighten up, repeat
and,
2. is it ok to stay in lunge position and just bend and straighten at knees, or do i need to be stepping back to original neutral footing between each lunge?
I'm doing b) for the deadlift, i.e. not putting the bar down, but I am stepping back to neutral footing between lunges. But hey, who am I to say?!
i think i've been doing it wrong! i've been doing a for the deadlift, and i have a really hard time stepping back to neutral without losing my balance. i'll give the deadlift sets a try without putting the bar down. that might help maintain form, but i think i'll keep the lunges where they are. we're getting close to stage 2! i'm about ready to reread the parts in the book that cover it!
I have a hard time with the lunges too. It was the only one I didn't complete the full sets of during my first B workout yesterday. But I have always hated lunges. I have trouble bending my knees enough to get down that low.0 -
my questions of the week are:
1. is a deadlift:
a. bend down, pick up bar, straighten up, bend down, put down bar, straighten up, repeat.
or
b. bend down, pick up bar, straighten up, repeat
and,
2. is it ok to stay in lunge position and just bend and straighten at knees, or do i need to be stepping back to original neutral footing between each lunge?
I'm doing b) for the deadlift, i.e. not putting the bar down, but I am stepping back to neutral footing between lunges. But hey, who am I to say?!
i think i've been doing it wrong! i've been doing a for the deadlift, and i have a really hard time stepping back to neutral without losing my balance. i'll give the deadlift sets a try without putting the bar down. that might help maintain form, but i think i'll keep the lunges where they are. we're getting close to stage 2! i'm about ready to reread the parts in the book that cover it!
You can set the bar down if you need to readjust your hands or something like that, but no need to stand up. There are times I will set the bar down and readjust my hands or pause for a second, but I stay in a bent down position..
On the lunges, you can stay in the lunge position, but you get a better core workout if you return to the neutral position.0 -
I've finally passed the halfway point of Phase 1! I did workout 5A yesterday and it was nice doing 3 sets of everything. I was thrown out of my groove a little in the beginning when I had to wait for the foam padding thingy for the squat bar. But I've managed to really increase my numbers since the start.
Squats went from 60 lbs to start up to 115 lbs yesterday (the squat rack made a huge difference)
Deadlifts went from 50 lbs to 85 lbs
Pushups went from 30 degree incline to on the floor on my toes
Lunges went from holding two 15 lb kettlebells up to two 25 lb kettlebells
Step ups went from holding a 10 lb medicine ball to holding two 20 lb kettlebells
I don't have my sheet so I forget the rest of the numbers, but it's definitely been a great improvement! I haven't lost any weight but I'm curious to see my waist measurements and stuff at the end of Phase 1. I've got workout 5B tomorrow and I'm not sure if I'll get 6A in this week. I'm likely spending Friday evening with my boyfriend, since I have a 5K Sunday morning and he's flying out to Arizona for a business trip next week on Sunday afternoon.0 -
I've finally passed the halfway point of Phase 1! I did workout 5A yesterday and it was nice doing 3 sets of everything. I was thrown out of my groove a little in the beginning when I had to wait for the foam padding thingy for the squat bar. But I've managed to really increase my numbers since the start.
Squats went from 60 lbs to start up to 115 lbs yesterday (the squat rack made a huge difference)
Deadlifts went from 50 lbs to 85 lbs
Pushups went from 30 degree incline to on the floor on my toes
Lunges went from holding two 15 lb kettlebells up to two 25 lb kettlebells
Step ups went from holding a 10 lb medicine ball to holding two 20 lb kettlebells
I don't have my sheet so I forget the rest of the numbers, but it's definitely been a great improvement! I haven't lost any weight but I'm curious to see my waist measurements and stuff at the end of Phase 1. I've got workout 5B tomorrow and I'm not sure if I'll get 6A in this week. I'm likely spending Friday evening with my boyfriend, since I have a 5K Sunday morning and he's flying out to Arizona for a business trip next week on Sunday afternoon.
Sounds like you're doing awesome! Congrats to you!0 -
my questions of the week are:
1. is a deadlift:
a. bend down, pick up bar, straighten up, bend down, put down bar, straighten up, repeat.
or
b. bend down, pick up bar, straighten up, repeat
and,
2. is it ok to stay in lunge position and just bend and straighten at knees, or do i need to be stepping back to original neutral footing between each lunge?
I'm doing b) for the deadlift, i.e. not putting the bar down, but I am stepping back to neutral footing between lunges. But hey, who am I to say?!
i think i've been doing it wrong! i've been doing a for the deadlift, and i have a really hard time stepping back to neutral without losing my balance. i'll give the deadlift sets a try without putting the bar down. that might help maintain form, but i think i'll keep the lunges where they are. we're getting close to stage 2! i'm about ready to reread the parts in the book that cover it!
You can set the bar down if you need to readjust your hands or something like that, but no need to stand up. There are times I will set the bar down and readjust my hands or pause for a second, but I stay in a bent down position..
On the lunges, you can stay in the lunge position, but you get a better core workout if you return to the neutral position.
I second this on the lunges. I often feel like I'm losing my balance, but just regaining it and/or keeping it steady really gives my core a good workout!0 -
Just completed workout 4A today, and oh my goodness I had a rough time. I had a stomach bug over the weekend, and today was the first day I've attempted any type of workout. Don't know if this was what made the difference or not?? Gotta love those prone jackknives though!!!! My legs totally gave out today on #14 of the second set, and I totally busted my butt on the floor- lol! (good thing I work out from home :-)0
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Also, can anyone give me any guidance on how to set up my macros on my food diary? 40/30/30
Thanks :-)0 -
Also, can anyone give me any guidance on how to set up my macros on my food diary? 40/30/30
Thanks :-)
Click on "My Home" then "Goals" choose to change goals at the bottom.
Pick the custom option and you can change them on that page.0
