Stage 1
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I second the yoga! I have done Yoga before but after my lifting session I felt GREAT. Give it a shot.0
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Ok - I'm starting 5A I think tomorrow. It is when the sets move to 3 for each exercise. So does that mean I'll do squat, squat, squat, push ups, seated row, push ups, seated row, push ups, seated row, step ups, jacknife, step ups, jack knife, step ups, jack knife?
Just making sure. And one other question - does one set of the step ups mean both legs - or does each leg count as one set? I've been doing one set with right leg, one set with left and counting that as One set. Is that right?
Thank you!
Sherry0 -
Ok - I'm starting 5A I think tomorrow. It is when the sets move to 3 for each exercise. So does that mean I'll do squat, squat, squat, push ups, seated row, push ups, seated row, push ups, seated row, step ups, jacknife, step ups, jack knife, step ups, jack knife?
Just making sure. And one other question - does one set of the step ups mean both legs - or does each leg count as one set? I've been doing one set with right leg, one set with left and counting that as One set. Is that right?
Thank you!
Sherry
Definitely work each leg a set as you've been doing. And yes about the sets order. I think. Hehe.0 -
I'm doing 5A tomorrow too! Pretty sure you're right about the sets, and one set of step-ups does mean doing it on both legs.Ok - I'm starting 5A I think tomorrow. It is when the sets move to 3 for each exercise. So does that mean I'll do squat, squat, squat, push ups, seated row, push ups, seated row, push ups, seated row, step ups, jacknife, step ups, jack knife, step ups, jack knife?
Just making sure. And one other question - does one set of the step ups mean both legs - or does each leg count as one set? I've been doing one set with right leg, one set with left and counting that as One set. Is that right?
Thank you!
Sherry0 -
I just started on Monday, and was supposed to do 1B yesterday, and then today, but I am still SOOOO sore! Hopefully I'll be better recovered tomorrow and I'll still be on target with 2 workouts/wk, although I'd really prefer to do 3. Has anyone else had a similar experience?0
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Yay - someone on my schedule! Thank you for the replies, I thought so but I wanted to check and be sure. I go tonight to the gym for 5A - so hopefully I will be able to move tomorrow. Haha...
Sherry0 -
I just started on Monday, and was supposed to do 1B yesterday, and then today, but I am still SOOOO sore! Hopefully I'll be better recovered tomorrow and I'll still be on target with 2 workouts/wk, although I'd really prefer to do 3. Has anyone else had a similar experience?
Yes, I have been super sore, especially after lunge day. I found that doing some 'other' moving activities on my off days helps with the stiffness - yoga for sure, but even Zumba helps me to burn off the lactic acid build up. Even if I am a little sore, i still do the workout on my scheduled days as the lifting itself helps with the soreness too.
To the rest of you, KEEP it up! You are rocking this.
I will be taking a medical break from this for a while, so I'll lurk and try to be supportive. Guess I'm come back to Stage 1 and start over if the break is too long. In the meantime, I am going to work on my pushups like it is my job!0 -
Well, I have just completed my first Workout A1 and I really enjoyed it (once i had located everything at the gym!). I found the push-ups the hardest and just about managed 15 reps at 45-60 degree angle. I'd never done jackknifes before so that was interesting positioning myself on the ball. I'd hardly say I was ladylike or graceful on my first attempt lol They really work though don't they? Not sure how much I will ache yet because I have been doing some strength training at the gym for about six weeks - especially barbell squats. Not looking forward to the lunges in the next one.0
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I just started on Monday, and was supposed to do 1B yesterday, and then today, but I am still SOOOO sore! Hopefully I'll be better recovered tomorrow and I'll still be on target with 2 workouts/wk, although I'd really prefer to do 3. Has anyone else had a similar experience?
Yes, I have been super sore, especially after lunge day. I found that doing some 'other' moving activities on my off days helps with the stiffness - yoga for sure, but even Zumba helps me to burn off the lactic acid build up. Even if I am a little sore, i still do the workout on my scheduled days as the lifting itself helps with the soreness too.
Thanks! I guess I just need to woman up I'm actually going to try to go today after work and before playing softball (and hopefully make some room for the pizza and beer on the schedule for this evening) and then I can pick up with A2 on Sunday, sticking to 3/wk! 0 -
I just did 7B, and I'm pretty upset.
I tossed a bar on my back and got down to do lunges, but my dumb knee started hurting. So I was like, "Fine, fine, bodyweight then", and the sucker STILL hurt. So I was like, "back leg raised?" hurt. "Front leg on step?" hurt.
Whatever, icing that crap knee now. I'm not sure what to do with it. BOO. I wanna lunge.
Oh, DEADLIFT up again. Go me.0 -
I just did 7B, and I'm pretty upset.
I tossed a bar on my back and got down to do lunges, but my dumb knee started hurting. So I was like, "Fine, fine, bodyweight then", and the sucker STILL hurt. So I was like, "back leg raised?" hurt. "Front leg on step?" hurt.
Whatever, icing that crap knee now. I'm not sure what to do with it. BOO. I wanna lunge.
Oh, DEADLIFT up again. Go me.
Damn sorry to hear about your knee.. and Huzzah!! amazing on even HIGHER deadlift!!
8A for me tomorrow!! 0 -
I just did 7B, and I'm pretty upset.
I tossed a bar on my back and got down to do lunges, but my dumb knee started hurting. So I was like, "Fine, fine, bodyweight then", and the sucker STILL hurt. So I was like, "back leg raised?" hurt. "Front leg on step?" hurt.
Whatever, icing that crap knee now. I'm not sure what to do with it. BOO. I wanna lunge.
Oh, DEADLIFT up again. Go me.
Congrats on the deadlift. My knee is hurting today so I'm leaving my 7a until tomorrow in the hopes that I can get it done without injury :grumble:0 -
Hi all :flowerforyou:
Just completed my 1B workout, I just love deadlifting! Makes me feel awesome :laugh: Really enjoying the prog so far, my lunges suck but I know I will get better.
Look forward to hearing everyones progress
Edit: if anyone wants to add me please do so, I need more lovely lifting ladies :happy:0 -
8A today!!
Squat - First time on the squat rack and not smith machine - 115lbs like it so much better than the smith and i could go heavier.
Push up - used 3rd rung of Smith Machine
Seated row - 90lbs
Step up - was able to clean the 65lb barbell over my head and up on my back for the step ups.
Prone jacknife - Done! 0 -
I just finished 2A and didn't find it as satisfying as 1B. I couldn't get as low in my squats as I did last time because it felt as though my quads would pull if I went too deep. Is that normal? I spent 15 minutes warming up on the treadmill, but I probably could have stretched more before starting. I also added 10 lbs to my weight. I feel like I'm still just guessing what weight to use. :ohwell:0
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8A today!!
Squat - First time on the squat rack and not smith machine - 115lbs like it so much better than the smith and i could go heavier.
Push up - used 3rd rung of Smith Machine
Seated row - 90lbs
Step up - was able to clean the 65lb barbell over my head and up on my back for the step ups.
Prone jacknife - Done!
Whoa! look at you! WHO'S A SQUATTING MACHINE! That's awesome.
Epcooper, did you do warmup squats? I usually just sit in a nice deep squat to warm up and make sure my body knows we're going ATG, then I do warmup sets, then I do the final weight. I find that if I don't warm up my squats are a little on the piddly side.
And yeah, it is kind of guesswork with the weights in the first few.. you'll soon discover where you're supposed to be at! 0 -
I just did 5A. I am so exhausted. Who knew that three sets would be so much more difficult than two?! Gave myself a bit of chocolate as a reward. XD0
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Well, I have just completed my first Workout A1 and I really enjoyed it (once i had located everything at the gym!). I found the push-ups the hardest and just about managed 15 reps at 45-60 degree angle. I'd never done jackknifes before so that was interesting positioning myself on the ball. I'd hardly say I was ladylike or graceful on my first attempt lol They really work though don't they? Not sure how much I will ache yet because I have been doing some strength training at the gym for about six weeks - especially barbell squats. Not looking forward to the lunges in the next one.
Just completed Workout B1! I really upped the weights today. I've come to the conclusion that I'm going to hate lunges (worst ones for my knee) but I did managed them (just) holding 11lb dumbbells in each hand. I already know I'm going to ache tomorrow. Maybe it wasn't such a great idea doing a pilates class first! My abs are going to kill!0 -
Hi all :flowerforyou:
Just completed my 1B workout, I just love deadlifting! Makes me feel awesome :laugh: Really enjoying the prog so far, my lunges suck but I know I will get better.
Look forward to hearing everyones progress
Edit: if anyone wants to add me please do so, I need more lovely lifting ladies :happy:
Strangely enough, I found the lunges the worst too! Deadlifts make you feel like you are playing with 'the big boys." :laugh: Had to go over to unchartered waters - the other rack of weights the boys use! How is your muscle soreness?0 -
Hi all :flowerforyou:
Just completed my 1B workout, I just love deadlifting! Makes me feel awesome :laugh: Really enjoying the prog so far, my lunges suck but I know I will get better.
Look forward to hearing everyones progress
Edit: if anyone wants to add me please do so, I need more lovely lifting ladies :happy:
Strangely enough, I found the lunges the worst too! Deadlifts make you feel like you are playing with 'the big boys." :laugh: Had to go over to unchartered waters - the other rack of weights the boys use! How is your muscle soreness?
I am much weaker on my left hand side which I've never noticed before. I had to drop from 6 to 5kg dumbells for the second set. May try them weightless next time to get my form better.
Dead lifting is my new love
Sore but not too bad, my *kitten* is going to be a rock!0 -
I just did 5A. I am so exhausted. Who knew that three sets would be so much more difficult than two?! Gave myself a bit of chocolate as a reward. XD
I understand where you're coming from about the 3 sets, so fully agree with a chocolate reward :bigsmile:0 -
I'm about to head to the gym for 5B - looking forward to deadlifts vs. squats. I never can get to the squat rack - it is always monopolized so I've been using the bars and that is a lot harder (for me).
So I like my B workout more than the A workout - so far at least! 0 -
Surprised I'm not more sore today, to be honest. I felt SO DEAD last night. Looking forward to tomorrow! I don't normally work out on Sundays but I have a lot of holidays coming up, so I'm working around them. Happy that I can afford to do that.0
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I agree with y'all about those filthy stinking lunges. I actually finally moved my dead up to a weight where I'm like, "holy hell, this is the one". I never ever ever have experienced psoas soreness in any other training. I was like, "PSOAS" when I woke up, since it's been this mythical muscle for me that has always been too tight to allow me a perfect split. Now I know it and we are going to have a damn good relationship. PSOAS! PSOAS!
I'm about to go do.. 8A - I want to bump my squats up so high grown men cry- but I'll be good for a 10 lb increase too, I guess. 0 -
Finally finished. Still wondering if I am doing the AMRAP next week, but here are my stats.
Workout A
Squats: Dumbbell =25 lbs to Barbell Squats: 105 lbs
Push Ups: On kitchen counter to Floor (I did have to go on my knees for 1 set though)
Dumbbell Rows: 25 lbs to 31 lbs (added little weights) I just realized that I didn't bump this up like I could have.
Step Ups: 20 lbs 12 inches to 40 pounds 9 inches (had to go lower because I started working out in our basement and I can't go to high or I will bump my head.)
Jackknife: Couldn't do them, did alternatives to do them semi with help with legs up on a angled seat.
Workout B
Dead lift: Dumbbells: 25lbs each hand to Barbell: 75lbs (actually used a curl bar)
Shoulder Press: Dumbbells: 15lbs to 25 lbs.
Lat Pull-down: Only have exercise bands but went from wide using handles to wide twisted and up higher.
Lunges: Dumbbells 25lbs both hands to Barbell: 75 lbs
Exercise Ball Crunches: Started at 8 no weight to 15 with 35 pound weight.
I will be taking my measurements on Monday. My weight went from 171 to 167.0 -
Okay I have another question for you ladies! I have been doing the deadlift with a curl bar....anyone know how much the bar weighs on it's own??
And holy crap do my legs hurt today...on A4 I bumped up my squatting weight from 65 lbs. last time to 75 lbs. It was HARD! I love this program SO much!0 -
2A completed this morning, Sunday mornings at the gym are lovely and quiet. Much prefer my B days...... Changed to using the bar for my squats only had about 10lbs on it, gonna try and work on my form for a while before bumping up 0
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Ok, at the risk of sounding stupid, what does PSOAS stand for? It might be an 'across the water' difference in language thing - or just me lol. I love your attitude by the way! :laugh:I agree with y'all about those filthy stinking lunges. I actually finally moved my dead up to a weight where I'm like, "holy hell, this is the one". I never ever ever have experienced psoas soreness in any other training. I was like, "PSOAS" when I woke up, since it's been this mythical muscle for me that has always been too tight to allow me a perfect split. Now I know it and we are going to have a damn good relationship. PSOAS! PSOAS!
I'm about to go do.. 8A - I want to bump my squats up so high grown men cry- but I'll be good for a 10 lb increase too, I guess.0 -
Okay I have another question for you ladies! I have been doing the deadlift with a curl bar....anyone know how much the bar weighs on it's own??
And holy crap do my legs hurt today...on A4 I bumped up my squatting weight from 65 lbs. last time to 75 lbs. It was HARD! I love this program SO much!
The curl bar weighs, according to my husband, 15 pounds. That's what I've been using too.0 -
2A completed this morning, Sunday mornings at the gym are lovely and quiet. Much prefer my B days...... Changed to using the bar for my squats only had about 10lbs on it, gonna try and work on my form for a while before bumping up
I have to sink SO LOW to get my upper thighs parallel to the floor (full squat). I dropped weights entirely from my lunges for the first couple of weeks so that I could really get down to the floor as well, and I'm still doing them with light weights. It is much better to have form than weight!0
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