Stage 1
Replies
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Workout 6A today:
Squats: 125. I was dying to get to 130, but 125 was pretty tough today.
Pushups: put my feet on a weight bench and lifted one leg up. Dare I say I"m liking pushups these days?
Seated Rows: 110 lbs. I thought my arms were going to be yanked from the sockets at rep 7, but finished them.
Step ups: 100 lbs. I've been doing these in the squat rack and stepping up on a plyo box. Only 12 inches, but I really wanted to get to the 100 mark today.
Jackknifes: Doing these like pikes now. I don't mind them either.
I hope I can get up to numbers like yours!!
Finished Stage 1 (similar to stage 6) with...
Squats: 105
Pushups: with feet up on bench starting in stage 2 workout A1
Seated Rows: 80 lbs
Step Ups: 40 lbs
Deadlifts: 100 lbs
Lunges: 60 lbs
Wide grip lat pull down: 80 lbs
dumbbell shoulder press: 50 lbs
Seated row: 80 lbs
Started Stage 2 this week!:
A:
Front Squat/Push-press: 45 lbs (could only do 8 reps at 55lbs)
Step - up: 50 lbs
Dumbbell one-point row: 50 lbs
Static Lunge, rear foot elevated: 70 lbs
Pushups - with feet on bleachers
Horizontal Wood Chops: 35 lbs
B: (today's workout)
Wide Grip Dead Lift from Box: 90lbs
Bulgarian split squat: 25 lbs (could probably do more, upping next time although it said light weights in description)
Underhand grip lat pulldown: 80lbs
Reverse Lunge: 25 lbs
Dumbbell Prone Cuban Snatch: 20 lbs
Did anyone else who's done stage 2 had a really hard time with the cuban snatches? It was hilarious - I felt like I was trying to use a muscle that didn't exist!! hahah I felt silly only using a 10lb-er in each hand when I'm used to lifting so much more!! Could hardly do 10lbs!
Note, things where you're holding a dumbbell in each hand (lunges, snatch, etc) the weight I report is the combined weight of the two dumbbells I'm holding.
Everyone is doing so great! Love this!
Well, shoot. It looks like my version of pushups and lunges is like the Stage 2 version. Awesome numbers, girl!0 -
Well, shoot. It looks like my version of pushups and lunges is like the Stage 2 version. Awesome numbers, girl!
Thank you!! I am pretty sure most of the stages repeat themselves so I'm sure the versions pop back up later 0 -
Completed 2A yesterday and looking forward to 2B tomorrow :bigsmile:0
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Hi all,
I am new to this group, I have lifted before on a home weights machine, but not free weights
I started doing stage 1 week 3 have another to do tomorrow.
But not sure if I am leafting heavy enough? (also in KGS here so will convert to pounds for you)
Deadlift with dumbbells ( have to get a barbell, maybe for mothers day?) 15.5 pounds each dumbbell = 31 pounds
Shoulder press as above weight
Wide grip lat pull down - 88 pounds
Lunge 15.5 each = 31 pounds
swiss ball crunch - body weight
Am I lifting heavy enough??
Also are you eating TDEE-15% or as it says in the book 1.2 for non lift days and 1.4 for lift days?
Many thanks
Alli0 -
Hi all,
I am new to this group, I have lifted before on a home weights machine, but not free weights
I started doing stage 1 week 3 have another to do tomorrow.
But not sure if I am leafting heavy enough? (also in KGS here so will convert to pounds for you)
Deadlift with dumbbells ( have to get a barbell, maybe for mothers day?) 15.5 pounds each dumbbell = 31 pounds
Shoulder press as above weight
Wide grip lat pull down - 88 pounds
Lunge 15.5 each = 31 pounds
swiss ball crunch - body weight
Am I lifting heavy enough??
Also are you eating TDEE-15% or as it says in the book 1.2 for non lift days and 1.4 for lift days?
Many thanks
Alli
Hi Alli,
only you can say if you are lifting heavy enough. If you are tired at the end of each set and struggling through the last couple of reps, then yes. If not up the weight but stay aware of good form.
Sorry can't help with the food as I'm trying to get that in order myself, book has me on 2084 cal on non-lifting days and 2481 on lifting days (with 300 deficit) and I'm struggling to eat anywhere near that (and worried about weight gain)0 -
Completed B2 today, managed to increase on the deadlifts and think I could go higher, especially with the drop in reps. I do think I will feel it tomorrow though, already feeling tight in some of the muscles.0
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Today I will be doing workout 6B!! I am so excited only 5 more workouts in this stage plus the AMRAP!! I am now seeing definition in my arms and loving it! When I started this program my wt was 148.2 with a BF% of 25.3 (fit2fat radio's military body fat calculator is how I estimate my bf%) and today I weighed in at 148 and my bf% was 20.1! I have lost a total of 7.25 inches over these measurements: Neck,Waist,Hips,RArm,Rthigh!! I am super excited to be finishing stage 1 and ready to move on to stage 2!!0
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Today I will be doing workout 6B!! I am so excited only 5 more workouts in this stage plus the AMRAP!! I am now seeing definition in my arms and loving it! When I started this program my wt was 148.2 with a BF% of 25.3 (fit2fat radio's military body fat calculator is how I estimate my bf%) and today I weighed in at 148 and my bf% was 20.1! I have lost a total of 7.25 inches over these measurements: Neck,Waist,Hips,RArm,Rthigh!! I am super excited to be finishing stage 1 and ready to move on to stage 2!!
OMG! Those are some great results! Congrats!0 -
Today I will be doing workout 6B!! I am so excited only 5 more workouts in this stage plus the AMRAP!! I am now seeing definition in my arms and loving it! When I started this program my wt was 148.2 with a BF% of 25.3 (fit2fat radio's military body fat calculator is how I estimate my bf%) and today I weighed in at 148 and my bf% was 20.1! I have lost a total of 7.25 inches over these measurements: Neck,Waist,Hips,RArm,Rthigh!! I am super excited to be finishing stage 1 and ready to move on to stage 2!!
Nice!0 -
Hi all,
I am new to this group, I have lifted before on a home weights machine, but not free weights
I started doing stage 1 week 3 have another to do tomorrow.
But not sure if I am leafting heavy enough? (also in KGS here so will convert to pounds for you)
Deadlift with dumbbells ( have to get a barbell, maybe for mothers day?) 15.5 pounds each dumbbell = 31 pounds
Shoulder press as above weight
Wide grip lat pull down - 88 pounds
Lunge 15.5 each = 31 pounds
swiss ball crunch - body weight
Am I lifting heavy enough??
Also are you eating TDEE-15% or as it says in the book 1.2 for non lift days and 1.4 for lift days?
Many thanks
Alli
Hi Alli,
only you can say if you are lifting heavy enough. If you are tired at the end of each set and struggling through the last couple of reps, then yes. If not up the weight but stay aware of good form.
Sorry can't help with the food as I'm trying to get that in order myself, book has me on 2084 cal on non-lifting days and 2481 on lifting days (with 300 deficit) and I'm struggling to eat anywhere near that (and worried about weight gain)
I eat about 1800 on nonlift days and around 2000 on lift days. At first, when I upped from 1200, it was hard to eat them but now, I'm still not 100% full. I do NOT have an issue at all -- and yes, the small voice in the back of my mind is screaming in a terrified voice about weight gain. But, I've switched something things. Instead of eating the lowest possible calorie of a certain food (milk, yogurt, etc), I choose the middle of the road version. Plus, things like peanut butter aren't totally off limits. I usually have 2 table spoons with an apple which is almost 3 hundred calories. On a 1200/day diet, that'd be a forth of my daily limit gone.
I did order a fitbit to give my mind some peace. If I KNOW I'm buring let's say 2,600 calories a day and I'm eating 2,100, I KNOW I'm burning a lb of fat a week and I can stop being so scared. 0 -
Just did 6B and realized on the last set that I should have been doing 3 sets for the last 4 workouts!!!
I was still doing 2 sets :mad:
Grrrrrrr
That's ok. Workouts 7 & 8 will be 3 sets each and I will stay at the same weights for the first 2 sets and try to up them for the third set. Better late than never.
I'm expecting next week to kick my *kitten*!
BTW, I gained 3-5 pounds within 2 weeks of starting the program and this week it suddenly dropped back down to my starting weight. AWESOME. I can't be ruled by the scale but it does provide a bit of evidence about water weight and the shock to my muscles. I'm expecting similar results when I change the routine... maybe even when I add sets next week.
I think I'm finding a good number of calories for me right now. I'm aiming for 1800 net on non-lifting days and 2000 net on lifting days right now. I've managed to eat close to 120g of protein every day for the past several days and I think that's making a huge difference for me.
How are you all doing?0 -
Wow everyone's numbers are so amazing!
@season1980 that's great news about the bf%!
@forlife12 I gained 2-3 pounds as well but now I seem to be back down too! Yay for that!
I'm officially halfway through Stage 1 and I've definitely gotten stronger! I also *think* I see changes too but maybe its wishful thinking haha. Either way I'm happy!
I've been doing the workouts at home since I have the equipment there and to be honest I'm still intimidated by the weight room at the gym. Well, not the weight room specificially, but the barbell. It's so bizarre, and silly, but I just haven't gotten up the guts to do the squats and deadlifts at the gym. I'm hoping I'll get over it soon. I hate admitting it, but I'll go to the gym confident, ready to tackle the barbell, so sure of myself!.... and then I see that it's packed with guys and I lose my nerve :ohwell:
Hope everyone is well!0 -
Katlynx6:
I was at the gym today and there weren't very many people there but I was the only woman using weights today. Often there are 1 or 2 others. Don't let the boys scare you away. Just do your thing, ask for help from someone who works there if you need it.
Today was "classic" though, two guys who are always joined at the hip doing weights were doing squats. They are HUGE in the upper body but not so much on the lower I think because their squats were hardly moving. Not getting their quads down far enough for sure - no where near as low as I do mine and I took weight off mine so I can get lower.
Then the guy next to me was using a huge dumbbell and doing arm curls. He was MORE than grunting out the reps - there were caveman noises over there.
Those are the times when it's hard not to laugh
Then there's me... not huge weights but still lifting as heavy as I can with good form. But I zoom between machines and get through that workout with only the amount of rest as is suggested in NROLFW!0 -
Just did 2B today:
Deadlift - with olympic Bar & 2 10lbs weights = 65lbs.
Shoulder press - 18lbs weights per hand
Wide grip lat pull down - 75 pounds
Lunge 10 each = 18 lbs first set, then BW after as my thigh is strained.
swiss ball crunch - 10lb plate0 -
Thanks nickm21 and jnh17, you have put my mind at ease.
I am lifting heavy the last few are a "you can do it " and as to the calories, I just order the bodymedia to see what I'm burning, it just came yesterday, so today will me the first day of wearing it
Thanks girls, good luck everyone have a great day!
Alli0 -
Finished B3 today and was able to increase the weight on everything, including the dead lifts! Thanks to those that posted the links to the "how to" videos. They really helped. One other thing that I did that helped was to use the aerobic step risers to raise the bar. Because I'm using lighter weights the bar wasn't high enough. I couldn't even get my feet under it much less start with proper form.
I'm really loving this program and can't wait until I start seeing some results!0 -
Everyone in the weight area has been really friendly. Of course, I'm at the Y and generally there in the morning so it's mostly a middle aged crowd. I had to lift yesterday afternoon since I had other morning commitments and there was a high school kid flexing and then popping a pimple int he mirror-gross!
Did 6B and tried to go up on my deadlift weight, but sucked all around.
Deadlifts-135 felt okay, tried to go to 140 and could only get 8 done and they all felt awful. Did one last set with 135, but then I was disappointed in myself and had a bad attitude for the rest of the workout.
Shoulder Press-I do these with 25 lb. dumbbells. I'm not quite ready to move up in weight, but where do I go from there? The next size is 30 lbs. and there's no way I can leap up 10 lbs. at a time.
Lat pull down- I struggle with my grip on these. I switched out the bar to one with handles, not to hang on to, but to press the edge of my hand against for more support. Made it to 105 lbs. but that was all I could take.
Lunge-I do these wrong. I do static lunges, one side at a time with my opposite leg on the weight rack with 30 lb. dumbbells in each hand. My balance is so bad but I feel them better in my legs this way. I think these come up in Stage 2, right?
Swiss Ball-doing these with a 70 lb. dumbbell across my chest. It's so funny because I can hardly lift the thing with my hands, but am fine once it's in position.0 -
Hi All,
I am in stage 1 too and love the support you are giving each other. I have a quick question about deadlifts. Does anyone use the grip with one hand over and the other under? I feel like, even with 55lbs. that the bar will slip if I just do both hands over. I just thought you all might have some input, since many of you are deadlifting much more than this.0 -
Hi All,
I am in stage 1 too and love the support you are giving each other. I have a quick question about deadlifts. Does anyone use the grip with one hand over and the other under? I feel like, even with 55lbs. that the bar will slip if I just do both hands over. I just thought you all might have some input, since many of you are deadlifting much more than this.
Yes! There are a couple of veteran women lifters at the Y and I noticed they both do this too. I asked one about it and she said her trainer recommended it to help with her grip. Just make sure to switch it up for each set.0 -
Hi everyone!
CAUTION: I have never lifted a day in my life until now, so please excuse my ignorance if I come off like I don't have a clue, it's because I really don't :blushing:
I often hear about girls using "Barbie weights" and was curious if I might fall into this category? I just did stage 1, workout 6B on Friday, and here are my numbers:
Squats: 95 lbs including bar
Shoulder press: 15 lbs per side (30 lbs total)
Lat pull downs: 60 lbs
Step ups: 15 lb db per side (30 lbs total)
Jackknife: proficient
Dead lifts: 105 lbs including bar
Push ups: 45 degree
Seated row: 60 lbs
Lunges: 15 lb db per side (30 lbs total)
Crunches: 25 lb weight on chest
Am I doing OK, or do I need to work harder? Please be honest as I am new to lifting and don't know what to expect. Any advice would be greatly appreciated!1 -
Looks to me like you're doing great! Really!0
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Yeah, you have great numbers! Of course, everyone starts out at different levels. I think if your purse is heavier than your weights, then they are Barbie weights. 0
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Done with Stage 1!
Squats35lbs -> 66lbs
Rows 46lbs ->77lbs
pushups floor
step up 44lbs ->88lbs
deadlifft 46lbs -> 112lbs
press 11lbs -> 18lbs each hand
lat pull 17lbs -> 69lbs
lunge 22lbs ->44lbs Dumbells each hand
crunch BW -> 31lb on chest
I'm especially pleased with my deadlift, not so pleased with my squat, i feel as if I should be able to do more but I don't have a spotter so I'm a little scared of getting pinned as I can't lift the weight over my head. Can't wait for my brother to come home from Thailand so he can spot me!!!0 -
Done with Stage 1!
Squats35lbs -> 66lbs
Rows 46lbs ->77lbs
pushups floor
step up 44lbs ->88lbs
deadlifft 46lbs -> 112lbs
press 11lbs -> 18lbs each hand
lat pull 17lbs -> 69lbs
lunge 22lbs ->44lbs Dumbells each hand
crunch BW -> 31lb on chest
I'm especially pleased with my deadlift, not so pleased with my squat, i feel as if I should be able to do more but I don't have a spotter so I'm a little scared of getting pinned as I can't lift the weight over my head. Can't wait for my brother to come home from Thailand so he can spot me!!!
Great job! Those step up weights are major! How tall are you stepping???
Do you feel like you've changed physically?0 -
Hi everyone!
CAUTION: I have never lifted a day in my life until now, so please excuse my ignorance if I come off like I don't have a clue, it's because I really don't :blushing:
I often hear about girls using "Barbie weights" and was curious if I might fall into this category? I just did stage 1, workout 6B on Friday, and here are my numbers:
Squats: 95 lbs including bar
Shoulder press: 15 lbs per side (30 lbs total)
Lat pull downs: 60 lbs
Step ups: 15 lb db per side (30 lbs total)
Jackknife: proficient
Dead lifts: 105 lbs including bar
Push ups: 45 degree
Seated row: 60 lbs
Lunges: 15 lb db per side (30 lbs total)
Crunches: 25 lb weight on chest
Am I doing OK, or do I need to work harder? Please be honest as I am new to lifting and don't know what to expect. Any advice would be greatly appreciated!
I'm doing 6b today. Your weights are almost identical to mine and although I haven't been lifting lately, I've lifted pretty heavy in the past. Very impressive considering you've never lifted!0 -
I just realized that I did three days of each A and B routine at 15 reps. I started 12 reps today. Such a big brain fart! Oh well, no worries, I'll just do it right from here on out.
Good thing though I've been getting compliments left and right. More people at church complimented me yesterday than has happened since January!
I weighed in on Saturday and was down a half pound with a inch off my waist. I didn't record it, because I was waiting for my two day rest from lifting, which was today. So I weighed in this morning and was back up a half pound. Too funny. I am not recording anything until this stage is over.
I said all of this to say, THIS WORKS AND IT ROCKS!!!0 -
Hi everyone!
CAUTION: I have never lifted a day in my life until now, so please excuse my ignorance if I come off like I don't have a clue, it's because I really don't :blushing:
I often hear about girls using "Barbie weights" and was curious if I might fall into this category? I just did stage 1, workout 6B on Friday, and here are my numbers:
Squats: 95 lbs including bar
Shoulder press: 15 lbs per side (30 lbs total)
Lat pull downs: 60 lbs
Step ups: 15 lb db per side (30 lbs total)
Jackknife: proficient
Dead lifts: 105 lbs including bar
Push ups: 45 degree
Seated row: 60 lbs
Lunges: 15 lb db per side (30 lbs total)
Crunches: 25 lb weight on chest
Am I doing OK, or do I need to work harder? Please be honest as I am new to lifting and don't know what to expect. Any advice would be greatly appreciated!
I'm going to do 7A tomorrow so we're at the same place. You're lifting more on the squats and deadlifts but otherwise very similar I think. I feel like I'm doing "barbie weights" with the squats and deadlifts (barely more than the olympic bar) but I'm concerned about my form. I had never lifted before either so I think we're doing great
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Hi everyone!
CAUTION: I have never lifted a day in my life until now, so please excuse my ignorance if I come off like I don't have a clue, it's because I really don't :blushing:
I often hear about girls using "Barbie weights" and was curious if I might fall into this category? I just did stage 1, workout 6B on Friday, and here are my numbers:
Squats: 95 lbs including bar
Shoulder press: 15 lbs per side (30 lbs total)
Lat pull downs: 60 lbs
Step ups: 15 lb db per side (30 lbs total)
Jackknife: proficient
Dead lifts: 105 lbs including bar
Push ups: 45 degree
Seated row: 60 lbs
Lunges: 15 lb db per side (30 lbs total)
Crunches: 25 lb weight on chest
Am I doing OK, or do I need to work harder? Please be honest as I am new to lifting and don't know what to expect. Any advice would be greatly appreciated!
I'm doing 6b today. Your weights are almost identical to mine and although I haven't been lifting lately, I've lifted pretty heavy in the past. Very impressive considering you've never lifted!
Thank you so much, it means alot, coming from someone whose "been there, done that"0 -
Hi everyone!
CAUTION: I have never lifted a day in my life until now, so please excuse my ignorance if I come off like I don't have a clue, it's because I really don't :blushing:
I often hear about girls using "Barbie weights" and was curious if I might fall into this category? I just did stage 1, workout 6B on Friday, and here are my numbers:
Squats: 95 lbs including bar
Shoulder press: 15 lbs per side (30 lbs total)
Lat pull downs: 60 lbs
Step ups: 15 lb db per side (30 lbs total)
Jackknife: proficient
Dead lifts: 105 lbs including bar
Push ups: 45 degree
Seated row: 60 lbs
Lunges: 15 lb db per side (30 lbs total)
Crunches: 25 lb weight on chest
Am I doing OK, or do I need to work harder? Please be honest as I am new to lifting and don't know what to expect. Any advice would be greatly appreciated!
I'm going to do 7A tomorrow so we're at the same place. You're lifting more on the squats and deadlifts but otherwise very similar I think. I feel like I'm doing "barbie weights" with the squats and deadlifts (barely more than the olympic bar) but I'm concerned about my form. I had never lifted before either so I think we're doing great
I'm supposed to do 7A today, but I sprained my left foot pretty bad yesterday, so it looks like I'll be on the sidelines cheering you on the next few days! Have fun, I wish I could be doing them with you.
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Done with Stage 1!
Squats35lbs -> 66lbs
Rows 46lbs ->77lbs
pushups floor
step up 44lbs ->88lbs
deadlifft 46lbs -> 112lbs
press 11lbs -> 18lbs each hand
lat pull 17lbs -> 69lbs
lunge 22lbs ->44lbs Dumbells each hand
crunch BW -> 31lb on chest
I'm especially pleased with my deadlift, not so pleased with my squat, i feel as if I should be able to do more but I don't have a spotter so I'm a little scared of getting pinned as I can't lift the weight over my head. Can't wait for my brother to come home from Thailand so he can spot me!!!
Great job! Those step up weights are major! How tall are you stepping???
Do you feel like you've changed physically?
Nicely done! Question - I am on week 3 and nowhere near that squat or deadlift weight. What kind of squats and deadlifts are you doing? I switched over to roman deadlifts (figured they would be easier on my back). and now after reading some posts on proper squat form I have decided to try squatting all the way to the floor (*kitten* to floor ATF as they put it!). I was squating 75 pounds but if I go all the way to the ground guessing I will need to remove some weight. Just curious? Also. were you using a bar for the step ups?0
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