Stage 1
Replies
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6B today!
Barbell Dead lift - 105lbs.. oh yeah!!!
Dumbbell shoulder press - 15lbs dumbbells
Wide grip Lat Pulldown - 90 lbs
Lunges - 15lbs dumbbells
Exercise ball crunch- with 25lb plate
Going on a work retreat mon-wed next week, dont think there is any gym equipment there.. so im gonna be missing a week pretty much..0 -
YES!! I am done with Stage 1 - Just finished my AMRAP and was pretty proud of myself I am getting stronger for sure.
Status -
Squats - 25lbs to 35lbs
Push-ups - All 30 degress to half 30 / half floor (still need to work op upper body strength)
Seat Row - 70lbs to 160lbs - started too low for sure
Step ups - using weight bench - 15lbs in each hand to 20lbs in each hand
Prone Jacks - 8 to 20
Deadlifts - 20lbs to 35lbs
DB shoulder Press - 15lbs to 25lbs
Wide-Grip Lat pull down - 55lbs to 80lbs
Lunge - 15lbs in each hand to 30lbs in each hand
Swissball crunch - 15 with 25lb plate to 20 with 30lbs over head
Weight - 152 to 152 .........but
Measurements - total of -2"
Body Fat = 1% down0 -
Done done done with Stage 1. I did the AMRAPS this week and they were an absolute killer! Like can't sit down on the toilet seat kind of killer.
Is everyone taking a rest week or plunging right into Stage 2. I'm scared of those Squat Press things. 0 -
I am going right for it, if I dont take any time off until after stage 3 I can get through all three before my wedding, then I am taking two weeks off the week of my wedding and the week after, before moving into stage four. Congrats on finishing up, I hope it hurts to sit tomorrow for me, did the AMRAPS today, I love it when my body hurts I feel like I did it right.0
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Woo. I'm excited for y'all finishing up stage one! I'm gonna stick to my super long stage one even though I'm bursting with jealousy! and such great results, that seated row is amazing, airplane. I'm impressed. 0
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Thanks FunBun, I for sure started too low, but I was happy with 160lbs, I felt like I could hang with the guys when I pulled that up.
You'll get there soon, stage one was great, but it did get boring at the end. Good luck to you and see you in stage 2.0 -
YES!! I am done with Stage 1 - Just finished my AMRAP and was pretty proud of myself I am getting stronger for sure.
Status -
Squats - 25lbs to 35lbs
Push-ups - All 30 degress to half 30 / half floor (still need to work op upper body strength)
Seat Row - 70lbs to 160lbs - started too low for sure
Step ups - using weight bench - 15lbs in each hand to 20lbs in each hand
Prone Jacks - 8 to 20
Deadlifts - 20lbs to 35lbs
DB shoulder Press - 15lbs to 25lbs
Wide-Grip Lat pull down - 55lbs to 80lbs
Lunge - 15lbs in each hand to 30lbs in each hand
Swissball crunch - 15 with 25lb plate to 20 with 30lbs over head
Weight - 152 to 152 .........but
Measurements - total of -2"
Body Fat = 1% down
SUPER GREAT JOB!0 -
Is everyone taking a rest week or plunging right into Stage 2?
Maybe not a full week off, but maybe I will. I took an accidental unscheduled almost week off recently so I figure I've taken the longer rest...
Then again I have to scrounge around for some equipment before I can start, also.
Hmm.0 -
YES!! I am done with Stage 1 - Just finished my AMRAP and was pretty proud of myself I am getting stronger for sure.
Status -
Squats - 25lbs to 35lbs
Push-ups - All 30 degress to half 30 / half floor (still need to work op upper body strength)
Seat Row - 70lbs to 160lbs - started too low for sure
Step ups - using weight bench - 15lbs in each hand to 20lbs in each hand
Prone Jacks - 8 to 20
Deadlifts - 20lbs to 35lbs
DB shoulder Press - 15lbs to 25lbs
Wide-Grip Lat pull down - 55lbs to 80lbs
Lunge - 15lbs in each hand to 30lbs in each hand
Swissball crunch - 15 with 25lb plate to 20 with 30lbs over head
Weight - 152 to 152 .........but
Measurements - total of -2"
Body Fat = 1% down
SUPER GREAT JOB!
You go girl! You have some serious upper body strength if you can do 160 lbs on the seated row.. I am on my last week of Stage 1 and just now trying to increase off of 70 lbs. The row machine at the gym only increases in 10 lb increments so it made this difficult for me.. Congratulations. Terrific job.0 -
At very least I do arm circles, down-dog, then a warmup set with 5 lbs. And lots of stretching over my head; I used to take dance lessons where I learned isolation stretches, but I have no idea what they're called. Basically put your hands up and reach like you're trying to grab something up there, tiptoes and everything, then keep the stretch up but put your body in a strait and sturdy line, and move your shoulder blades down in the back and hold it there. Feels real good.
Also you could lay on your back and put your arms up over your head, gravity pulls them down nicely... and to your sides... as I'm describing this I'm realizing I really ought to do this every morning
I have this feeling I could be lifting a lot more if it weren't for my tight shoulders causing discomfort.
Thanks so much for this. I'll be doing B4 tomorrow, and will definitely be using some of these before the pullover. :flowerforyou:0 -
YES!! I am done with Stage 1 - Just finished my AMRAP and was pretty proud of myself I am getting stronger for sure.
Status -
Squats - 25lbs to 35lbs
Push-ups - All 30 degress to half 30 / half floor (still need to work op upper body strength)
Seat Row - 70lbs to 160lbs - started too low for sure
Step ups - using weight bench - 15lbs in each hand to 20lbs in each hand
Prone Jacks - 8 to 20
Deadlifts - 20lbs to 35lbs
DB shoulder Press - 15lbs to 25lbs
Wide-Grip Lat pull down - 55lbs to 80lbs
Lunge - 15lbs in each hand to 30lbs in each hand
Swissball crunch - 15 with 25lb plate to 20 with 30lbs over head
Weight - 152 to 152 .........but
Measurements - total of -2"
Body Fat = 1% down
Holy crap! How is your grip with those rows? I think 160 is my dream!0 -
I really wanted to lift today but my STINKY husband has my ID (day 2) so I couldn't make it to the gym before it closed (stinking weekend hours)
I was looking forward to increasing my deadlifts and maybe adding 3 sets of romanian as well.
Grr. grr. grr. Technically, I could do it at home, but DL with dumbells are not exciting.
I should just do shouldepresses, lunges, and pullovers, and save those tasty deadlifts for later. 0 -
7A today..
20 mins run +
Squats -90 lbs smith machine
Push-ups - incline from 3rd rung of smith machine
Seat Row - 70lbs
I can do 90 at my work gym where it is an elevated/reclining seated row, but the flat out horizontal seated row i can only fully do 70.
Step ups - using plyo step 50lb barbell
Prone Jacks - 3 sets of 15..0 -
Roar! I'm not sure which I'm on. 6B, I think? Heheh. Totally ballin' today.
Deadlift 135
Shoulder Press - 1 set at 25, the 2 others at 20. Hopefully I'll be able to get UP there for all 3 sets next week? Maybe
Lat pulldowns - went back to 100 lbs, the next increase is 120 though, and GOOD LUCK WITH THAT. ahahah. I guess I could use one of the nautiilus machines that have smaller increments.
Went down to 20 lbs on my lunges from 30, but made each lunge SUPERB. Go team. Also, no knee pain so -super- go team!
..did two sets of romanian deadlifts for my sexy thighs at 95 lbs. I know you're not supposed to add random junk, but at least I'm not adding bicep curls. I just love how it really gets the adductors and hamstrings. MMM!0 -
Roar! I'm not sure which I'm on. 6B, I think? Heheh. Totally ballin' today.
Deadlift 135
Shoulder Press - 1 set at 25, the 2 others at 20. Hopefully I'll be able to get UP there for all 3 sets next week? Maybe
Lat pulldowns - went back to 100 lbs, the next increase is 120 though, and GOOD LUCK WITH THAT. ahahah. I guess I could use one of the nautiilus machines that have smaller increments.
Went down to 20 lbs on my lunges from 30, but made each lunge SUPERB. Go team. Also, no knee pain so -super- go team!
..did two sets of romanian deadlifts for my sexy thighs at 95 lbs. I know you're not supposed to add random junk, but at least I'm not adding bicep curls. I just love how it really gets the adductors and hamstrings. MMM!
You have some SERIOUS strength! Nice!0 -
You have some SERIOUS strength! Nice!
I feel like a beast today, so thanks!
I am man sized, though, so it's probably not as beastly as I think it is! THOUGH, the weird dude who always seems to be there during my completely random gym time doing deadlifts next to me is behind, and he's bigger than I am. So I shall feel beastly again! hahah.0 -
Hi All!
Starting Stage 1 today, I'm so excited! I've recruited my sister, who has lifted weights for many years, to show me the exercises and make sure I don't do anything to injure myself. I've used the machines quite a bit but the free weight part of the gym intimidates the heck out of me. It feels like going from the kitchen table game into a Las Vegas poker room for the first time.0 -
I walked into my little gym after work today (it's after 5pm here in GE), all ready to start stage 1. I hopped on the treadmill for a little warm-up, then 10 minutes later, in walk 8 huge army dudes who proceeded to take over the free weights area. I waited around for a while, then eventually chickened out and came home. I spent a good amount of time staring at the equipment though, so I'm even more prepared for my next attempt. Luckily, I have some dumbbells and resistance bands here at home, so I can at least start, even though it won't be as challenging as I was hoping.0
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'Hi All!
Starting Stage 1 today, I'm so excited! I've recruited my sister, who has lifted weights for many years, to show me the exercises and make sure I don't do anything to injure myself. I've used the machines quite a bit but the free weight part of the gym intimidates the heck out of me. It feels like going from the kitchen table game into a Las Vegas poker room for the first time.
Woohho! Good luck, Shannon. You're going to loveloveloveit! Don't be afraid!I walked into my little gym after work today (it's after 5pm here in GE), all ready to start stage 1. I hopped on the treadmill for a little warm-up, then 10 minutes later, in walk 8 huge army dudes who proceeded to take over the free weights area. I waited around for a while, then eventually chickened out and came home. I spent a good amount of time staring at the equipment though, so I'm even more prepared for my next attempt. Luckily, I have some dumbbells and resistance bands here at home, so I can at least start, even though it won't be as challenging as I was hoping.
Aw! Just dive in. They can't take up the entire section. I work out on post too and I lovelovelove it. Nothing like admiration from a hulking beast about your squat depth. Don't let them chase you out. 0 -
Starting the second week of Stage 1 today. I'm so looking forward to it!0
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I am still not happy with the weight I am lifting. I finished 5a the other day and am now on
Deadlifts. 88lbs
Dumbell shoulder press. 20lbs each dumbell so 40lbs
Wide grip lat pull down. Struggling between 55lbs and 66lbs. I start at 66lbs but have to finish the set on 55lbs. Just 55lbs is too easy. I wish there was an inbetween setting but there isn't.
Lunge. 20lbs each side totalling 40lbs
Squats 88lbs. Bar plus weights.
Seated row. 66lbs
Step up on weights bench plus 20lbs each side totalling 40lbs
I can also do proper pushups for every set. They are a killer but am happy I can do them.
Do you think I have lost a lot of lean muscle from my large weight loss? I am quite disappointed with my progress when I compare it to others.
I tried to use the 99lbs barbell for the Deadlifts on my last set but there was no way I could pick that up :-( yet loads of people on here can squat and deadlift and lat pull over 100lbs and are increasing!0 -
YES!! I am done with Stage 1 - Just finished my AMRAP and was pretty proud of myself I am getting stronger for sure.
Status -
Squats - 25lbs to 35lbs
Push-ups - All 30 degress to half 30 / half floor (still need to work op upper body strength)
Seat Row - 70lbs to 160lbs - started too low for sure
Step ups - using weight bench - 15lbs in each hand to 20lbs in each hand
Prone Jacks - 8 to 20
Deadlifts - 20lbs to 35lbs
DB shoulder Press - 15lbs to 25lbs
Wide-Grip Lat pull down - 55lbs to 80lbs
Lunge - 15lbs in each hand to 30lbs in each hand
Swissball crunch - 15 with 25lb plate to 20 with 30lbs over head
Weight - 152 to 152 .........but
Measurements - total of -2"
Body Fat = 1% down
Holy crap! How is your grip with those rows? I think 160 is my dream!
I had good grip with the rows, it is really my goal to push my upper body as hard as I can each time, I want to do the chin up. 0 -
I am still not happy with the weight I am lifting. I finished 5a the other day and am now on
Deadlifts. 88lbs
Dumbell shoulder press. 20lbs each dumbell so 40lbs
Wide grip lat pull down. Struggling between 55lbs and 66lbs. I start at 66lbs but have to finish the set on 55lbs. Just 55lbs is too easy. I wish there was an inbetween setting but there isn't.
Lunge. 20lbs each side totalling 40lbs
Squats 88lbs. Bar plus weights.
Seated row. 66lbs
Step up on weights bench plus 20lbs each side totalling 40lbs
I can also do proper pushups for every set. They are a killer but am happy I can do them.
Do you think I have lost a lot of lean muscle from my large weight loss? I am quite disappointed with my progress when I compare it to others.
I tried to use the 99lbs barbell for the Deadlifts on my last set but there was no way I could pick that up :-( yet loads of people on here can squat and deadlift and lat pull over 100lbs and are increasing!
Nah, your weights look really good to me! All of us are different size, too. Sometimes I like to look at the "standards" for some of these lifts - especially squat and deadlift and just a few lbs can make such a difference in the average weights lifted.
I think the important part is that we're pushing ourselves. I would definitely add a few repetitions if you can't move up a weight yet and you're close, but the lower weight is too easy and the higher weight is too hard. When you go down to 8 reps for 7/8 you may be able to increase your weight too! 0 -
I finished Stage 1 A7 today.
Today:
Squats - 70 lbs
Seated rows - 75 lbs
Stepups - 20lbs in each hand
Workout plus 5 minute walk/run warmup = 215 calories burned in 43 minutes0 -
I finished Stage 1 A7 today.
Today:
Squats - 70 lbs
Seated rows - 75 lbs
Stepups - 20lbs in each hand
Workout plus 5 minute walk/run warmup = 215 calories burned in 43 minutes
Nice work, Jen! Almost done with stage one! Are you excited to move on? 0 -
Well, workout 1A is in the books. Felt great, but I'm sure I'll be sore tomorrow.
Squats--15lb 1st set, 25lb 2nd. I can definitely go up on that one Friday.
Pushups--I did them, but only on a counter that was above my waist, and even then couldn't finish 2nd set :-(
Seated Row--30lb 1st set, 35lb 2nd set
Step-up--10lbs each hand, but my step was very low.
Prone jackknife--only did 6, I was falling off the ball
Looking forward to getting stronger, especially with the pushups and jackknives. Did a little cardio after.0 -
I am still not happy with the weight I am lifting. I finished 5a the other day and am now on
Deadlifts. 88lbs
Dumbell shoulder press. 20lbs each dumbell so 40lbs
Wide grip lat pull down. Struggling between 55lbs and 66lbs. I start at 66lbs but have to finish the set on 55lbs. Just 55lbs is too easy. I wish there was an inbetween setting but there isn't.
Lunge. 20lbs each side totalling 40lbs
Squats 88lbs. Bar plus weights.
Seated row. 66lbs
Step up on weights bench plus 20lbs each side totalling 40lbs
I can also do proper pushups for every set. They are a killer but am happy I can do them.
Do you think I have lost a lot of lean muscle from my large weight loss? I am quite disappointed with my progress when I compare it to others.
I tried to use the 99lbs barbell for the Deadlifts on my last set but there was no way I could pick that up :-( yet loads of people on here can squat and deadlift and lat pull over 100lbs and are increasing!
wow, I seriously think you are a BEAST! THAT IS a ton of weight and NO I don't think it is easy to lose lean muscle, so the answer is probably not! The easiest way to check is start getting your body fat measurements done. My gym has a machine that tells me all the stats, you can ask at yours?
You are doing just fine.. you can only compare yourself to yourself! For me, I think you are doing GREAT!0 -
Well, workout 1A is in the books. Felt great, but I'm sure I'll be sore tomorrow.
Squats--15lb 1st set, 25lb 2nd. I can definitely go up on that one Friday.
Pushups--I did them, but only on a counter that was above my waist, and even then couldn't finish 2nd set :-(
Seated Row--30lb 1st set, 35lb 2nd set
Step-up--10lbs each hand, but my step was very low.
Prone jackknife--only did 6, I was falling off the ball
Looking forward to getting stronger, especially with the pushups and jackknives. Did a little cardio after.
Great start!!! you are going to rock this!0 -
Well, I'm completely grounded for the time being. Doc said to keep weights under 30 pounds for now as with my disease, he is afraid of stress fractures. Doing a bone density test in the next bit, awaiting lab results from some other tests now! MRA/MRI is set for Thursday!
Also, and I quote 'Absolutely NO Physical Exertion'... and I specifically asked about Zumba, he said NO! Yoga and walking only.. :-(
So, I'll cheer you all on and we will get thru this. I'm just going to look at this time for my body to heal, repair some muscle and get stronger.. then Y'ALL better watch out!0 -
I walked into my little gym after work today (it's after 5pm here in GE), all ready to start stage 1. I hopped on the treadmill for a little warm-up, then 10 minutes later, in walk 8 huge army dudes who proceeded to take over the free weights area. I waited around for a while, then eventually chickened out and came home. I spent a good amount of time staring at the equipment though, so I'm even more prepared for my next attempt. Luckily, I have some dumbbells and resistance bands here at home, so I can at least start, even though it won't be as challenging as I was hoping.
Next time, just do it.. they won't bite.. they are NOT allowed! and enjoy the scenery while you are there!0
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