Stage 1
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Holy 5A workout! That was a big jump from 2 to 3 sets, and when it was over, I just laid on the floor...lol...then went for a 15 minute cool down walk/run.
I just measured today since I finished 4 full weeks of lifting. In that 4 weeks, I've lost at least 6 inches from my bust, waist hips, and thighs, 4 pounds, and 3% body fat according to online calculators. I'm lifting 3 x a week w/ sporadic cardio mixed in that I'm trying to increase to 30 minutes 3 x a week on non lifting days. I'm eating an average of 2000 calories a day even though I'm aiming for 1900 or so...darn binges.
All in all, I'm loving this program. Its my first time lifting heavy, and I hope I can continue to do it at home because I don't see myself in the free weight section at the gym. I'm just too self concious.
That's the way I've been feeling about it too but Im gonna bite the bullet. I did 5A today too and I did squats with 2 dumbbells at my shoulders - 17/side and I find that it's difficult to maintain form and balance the dumbbells. I currently have a Planet Fitness membership, but they don't have a squat rack and don't like heavy lifters, so I'm investigating other gyms in the area. That $10/month is going to be hard to beat, but what good is it if I can'tlift the way I want.0 -
I am doing the AMRAP's on a separate workout. I doing the first one tomorrow and the second one on Thursday. I am debating on the week on rest. I may start Phase 2 right away. I have a meeting in 2 weeks and have to stay at the hotel. That may need to be my rest week.0
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I can't wait to post my results tonight! My last workout is tonight and then AMRAP's. Did you do amraps on the same day as your last workout or on two seperate workout days?
I am doing the AMRAP's on a separate workout. I doing the first one tomorrow and the second one on Thursday. I am debating on the week on rest. I may start Phase 2 right away. I have a meeting in 2 weeks and have to stay at the hotel. That may need to be my rest week.0 -
I just finished Stage 1!!!! Here are my results!
Workout A
Squats: 20 lb bar, 70 lbs on rack
Push ups: regular to floor push ups, getting better at them-still working on getting lower
Seated Row: 25 lbs, 55 lbs
Step ups: 15 lbs weights in each hand stepping onto flat bench, 20 lbs each hand stepping onto flat bench
Prone jackknives: perfected these w/ full plank between each one
Workout B
Deadlift: 45 lb bar only, 105 lbs total w/ bar
Dumbbell shoulder press: 10 lbs each hand, 20 lbs each hand
Wide grip lat pulldown: 45 lbs, 70 lbs
Lunges: 30 lbs bar walking lunges, 50 lbs walking lunges
Swiss ball crunch: no weight, 25 lb weighted crunches
No weight change since I did a metabolism reset at the same time. But...totally have lost inches. 2 full inches from my chest. Was able to finally get a bra that was smaller around. And noticable smaller in face and upper body. More definition as well. I feel great!
I am on TOM so I will try to post before and afters at the end of this week.0 -
Stage 1 Results:
Starting weight: 173
Current weight: 173
Chest: 36 - 37 (WTF?)
Waist: 30.5 - 31
Abs: 34- 34
Hips: 36 - 36
Thigh: 21.75 - 22
Arms: 12 - 12
*well darn, I was hoping for some losses but looks like I gained inches and stayed the same weight. I hope this doesn't discourage anyone, I feel like I look better than I did before. I feel a LOT stronger, I should take some pics and post them.
A)
Squats: 20 lbs (on smith machine) to 125 lbs. (squat rack)
Push-up: 15 reps at 45 degrees to FLOOR! (need to work on getting deeper)
Seated Row: 42.5 lbs to 80 lbs
Step-up: 10 lbs (step w/3 risers) to 25 lbs (50 lbs total, step w/5 risers)
Prone Jackknife: 15 (slow, needed to stop) to 15 (perfect form, rest in plank after each one)
Deadlift: 60 lbs to 125 lbs
Shoulder Press: 7.5 lbs to 20 lbs
Lat Pulldown: 50 lbs to 80 lbs (I switched gyms halfway through, my new gym doesn't have the proper bench to do lat pulldowns, think I could have gotten higher if I had something to keep my butt from coming up off the bench)
Lunge: 10 lbs dumbells to 30 lbs dumbells (60 lbs total)
Crunch: 15 (bodyweight) to 15 (25 lb weight extended over my head)
Awesome progress! I don't think I'll have much difference in measurements either, but I *look* smaller. Way to go!0 -
I just finished Phase 1! What a great feeling to stick with something and create a new routine. Today I found the chalk in the weight room. That really helped. Cant wait to start phase 2.
Squat 45lb - 105lb
Push up started on high bench not on one step from the floor
Seated Row 20lb - 67.5lb
Step Up 30lb - 50lb
Prone Jacknife much better form now
Deadlift 45lb - 115lb
Shoulder press 20 - 40
Wide lat pull down 40 - 85lb
Lunge 30 - 50
Swiss ball crunch- now use weights and advanced moves
Great results! Incredible to see how much stronger you are:)0 -
I just finished Stage 1!!!! Here are my results!
Workout A
Squats: 20 lb bar, 70 lbs on rack
Push ups: regular to floor push ups, getting better at them-still working on getting lower
Seated Row: 25 lbs, 55 lbs
Step ups: 15 lbs weights in each hand stepping onto flat bench, 20 lbs each hand stepping onto flat bench
Prone jackknives: perfected these w/ full plank between each one
Workout B
Deadlift: 45 lb bar only, 105 lbs total w/ bar
Dumbbell shoulder press: 10 lbs each hand, 20 lbs each hand
Wide grip lat pulldown: 45 lbs, 70 lbs
Lunges: 30 lbs bar walking lunges, 50 lbs walking lunges
Swiss ball crunch: no weight, 25 lb weighted crunches
No weight change since I did a metabolism reset at the same time. But...totally have lost inches. 2 full inches from my chest. Was able to finally get a bra that was smaller around. And noticable smaller in face and upper body. More definition as well. I feel great!
I am on TOM so I will try to post before and afters at the end of this week.
Excellent progress! Hope you can post pics. I am not brave enough for that yet, but love seeing everyone else!0 -
Thanks!!!!0
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Hi all! I'm just jumping in here....I'm on week 2 of stage 1 and really enjoying it so far. I upped my weights on my deadlifts for workout B2 on Sunday night and I'm really sore in the hips/hamstrings/lower back. It's better today which is good because I was going to do workout A3 tonight.
I have done some heavy (although not quite this heavy) lifting before but had taken most of the spring/early summer off from any strength training because I ran a marathon in June and running was taking over my life. LOL! I'm actually set to run another marathon in about 8.5 weeks but I'm not running it for a time....I'm going to pace my mom in her very first marathon and her finish time should be about an hour (or more) slower than my time so I'm just going to run it for fun (yes, I just used the phrase "run a marathon for fun" and I understand that makes me a little insane). So I'm really not doing any training for it, just getting in a long run here & there to make sure my legs are still prepared for the distance.
Right now my plan is to do NROLFW 3x a week like the book calls for and I'm also doing HIIT in the form of running sprints 2x a week and getting 1 long, slow run on the weekends.
Hope to get to know you all a little better as we work through stage 1.0 -
Hi all! I'm just jumping in here....I'm on week 2 of stage 1 and really enjoying it so far. I upped my weights on my deadlifts for workout B2 on Sunday night and I'm really sore in the hips/hamstrings/lower back. It's better today which is good because I was going to do workout A3 tonight.
I have done some heavy (although not quite this heavy) lifting before but had taken most of the spring/early summer off from any strength training because I ran a marathon in June and running was taking over my life. LOL! I'm actually set to run another marathon in about 8.5 weeks but I'm not running it for a time....I'm going to pace my mom in her very first marathon and her finish time should be about an hour (or more) slower than my time so I'm just going to run it for fun (yes, I just used the phrase "run a marathon for fun" and I understand that makes me a little insane). So I'm really not doing any training for it, just getting in a long run here & there to make sure my legs are still prepared for the distance.
Right now my plan is to do NROLFW 3x a week like the book calls for and I'm also doing HIIT in the form of running sprints 2x a week and getting 1 long, slow run on the weekends.
Hope to get to know you all a little better as we work through stage 1.
Welcome aboard!!! Sounds like you are on the right track.0 -
I'm going to start this afternoon. Would it make sense just to start with body weight?
I haven't done squats before with weights, just body weight ones in various aerobics classes at the gym.0 -
I'm back! Man, my 2-week trip to the states threw me off big-time. I've been so jet-lagged that even though I've been home for more than a week I haven't had the energy to get back to lifting. I've just upped my cals to TDEE though....I've finally accepted the fact that I've treated my body terribly and need a metabolic reset. After only one day of fueling my body properly and getting enough sleep I'm full of energy and ready to work out again. I'm considering just starting all over in Stage 1 now. I'd only gotten through 5A when I had to take my break, and I feel like I lost all the progress I had made in those weeks. Any suggestions?0
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I'm going to start this afternoon. Would it make sense just to start with body weight?
I haven't done squats before with weights, just body weight ones in various aerobics classes at the gym.
You can do whatever you are comfortable with. I did BW for my very first A workout. I found that I was much stronger than I realized once I actually tried the weights. You can always attempt it with just a bar or a 20lb DB and see how it goes. You can always increase/decrease however you feel is necessary.
Ebaymommy, welcome! It makes me nauseated just running a mile- you have my full admiration for being able to run a marathon "for fun".
EPcooper, I think I'd just go to the gym and see how I felt. If you really thought you needed it, maybe start at 4A or something to get yourself back in the swing? Hope your trip was great!
I do AMRAP (B) tomorrow and I will be officially finished with stage 1.0 -
You can do whatever you are comfortable with. I did BW for my very first A workout. I found that I was much stronger than I realized once I actually tried the weights. You can always attempt it with just a bar or a 20lb DB and see how it goes. You can always increase/decrease however you feel is necessary.
Thanks!
There's a trainer at my gym who approached me about a month or two ago when I was on one of the machines. She said "You should be doing freeweights. Would you like me to teach you some squats?" I said "not today." But I found her yesterday and took her up on it. I also asked her about proper dead lifting technique in case I can't find her when iI want to do my B workout.
I did the squats with a bar.
I have done seated row and step ups before so those were good.
I can't do a regular pushup, so I did a 60 degree wall pushup, and I hope it's a step on the journey to the real ones. Because that would be awesome.
The prone jacknife was kind of fun, but I couldn't figure out how to do them all the way. My body was only bent about half of what is shown in the picture. Maybe that will also improve with time?
I was really surprised at the intensity of the workout. I was kind of worried the beginning exercises would be too easy and then there would be a steep learning curve and I'd find Stage 2 or 3 too difficult. But this was just right. I am so happy. Pleasantly sore today, will go on a short jog. I know how he feels about cardio, but I don't want to lose my conditioning (and I really like Zombies, Run!). I might switch to a shorter cardio workout on the stair climber because the ones in my gym have intervals similar to what is recommended in the book.0 -
Glad you figured it out and liked it! From the examples of prone jackknife that I have seen on YouTube, they just recommend bringing your legs up as far as you can. Focusing on going out to full plank position is emphasized. Full extension and control is key to doing it correctly. I never end up with my butt up in the air as it shows in the book.0
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I was too sore to run, but I did the stair climber on a low setting for 30 minutes. Ready for the next lifting session!0
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Update
From start to now (A6 and B5)
Squat - 11lb dumbbell in each hand -> 45lb barbell
Pushup - wall pushups barely able to do 5 -> 15 on low partition wall
Seated row - 35lbs -> 55lbs
Step ups - 11lb dumbbell in each hand -> 38.5lb barbell
Prone jack knife - couldn't even get on or stay on ball -> can do 15 with decent form
Deadlift - 45lbs (struggled doing 1) -> 72.5lbs (3x10)
Dumbbell shoulder press - 8.8lb dumbbell each hand -> 27.5lb barbell
Widegrip lat pulldown - 40lbs -> 60lbs
Lunge - 11lb dumbbell each hand -> 27.5lb barbell
Swiss ball crunch - body weight -> 8.8lb medicine ball on chest
I have B6 to do tmorw. Am so excited to see how much higher I can go on the deadlifts, I think I could have gone heavier on Monday but my hands were slipping so much it was annoying me to buggery.0 -
Nice increases Lottie!
Y'all! I screwed up and didn't change my reps to 8 for workout 7A. Dammit. I can't decide if I should repeat it or just say screw it. The perfectionist in me is freaking. I realized I was doing the wrong # of reps during my second set of step-ups. WWYD?0 -
I did the same thing with the reps and I just moved on. No biggie.
I hated the special workouts. Just when I got comfortable being in the weight room, I started doing the low weights/max rep thing which we are taught is not to do the rest of the program and I felt like an idiot standing there pumping out 50 dead lifts in a row. Some exercises I did 100 reps and stopped. Enough was enough. Anyone else uncomfortable doing that many reps in front of people?0 -
Im about half way through stage 1. I am working out at home and am having trouble lifting heavy on the legs as I need my H to help me take the bar off my shoulders after. I cant push it back up again safely after the lunges/step-ups or squats. Am I missing a trick or is this just a downside to not having a rack?
I am hugely impressed by how much many of you are lifting btw!!0 -
Did anyone else struggle when going from 2 sets to 3 sets? I felt like a lifting rookie!! I was stumbling off of the bench for my step ups, and felt sooo sloppy while trying to find the strength to get through my push ups. Someone please tell me it gets better!! I was super excited to get to Stage 2 and new workouts, but I'm suddenly nervous after one stinkin extra set of the exercises (I thought) I had mastered kicked my butt sooo badly! UGH!0
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Did anyone else struggle when going from 2 sets to 3 sets? I felt like a lifting rookie!! I was stumbling off of the bench for my step ups, and felt sooo sloppy while trying to find the strength to get through my push ups. Someone please tell me it gets better!! I was super excited to get to Stage 2 and new workouts, but I'm suddenly nervous after one stinkin extra set of the exercises (I thought) I had mastered kicked my butt sooo badly! UGH!
Oh yea! big time! And I just switched the step height to 14" on the stepups and owie! I had to go down in weight for that too! I was just saying to Jo today that I don't feel ready to go on to Stage 2, but I guess the whole point is to do what I can here in Stage 1 and then move along to Stage 2 and new exercises. I think the perfectionist in me wants to be doing pushups perfectly on the floor and squatting more than I am etc.
Athena, I don't have my rack in a usable position yet and I've been using dumbbells and holding them at my shoulders! It's much harder wtihout the rack I think. I don't put anything into the rack after I'm done, I leave my weights on the floor pretty much. But are you saying you are struggling with the amount of weight you are doing for the exercises or only that you can't put the barbell back up in the rack? I don't use the barbell for my stepups or my lunges, I use dumbbells and they are pretty light still.
GsMama I think he changed it to 8 so we could up the weight again, so if you did that and still did 10 reps, then you're that much
ahead of the game I would say.
Lottie, are you using gloves or chalk? If you're in a gym, there should be chalk somewhere in the weight room and I highly recommend you get some gloves! What a huge difference in holding more weight!
I do 6B tomorrow too. I'm going to bump up to 80 on the deadlifts (I hope!) and I'm going to TRY 75 on the lat pulldowns. I hope I can do more with lunges too but I fractured my left ankle back in Feb, and it's stronger but still feels wobbly sometimes. I keep pushing it, but get nervous when I lose my balance! I may try the barbell with my shoulder presses, I've been using dumbbells! Easier with the barbell?0 -
I would image it might be a little bit easier since you wont have to balance two seperate weights. I force myself to use dumbells because I know that my left arm is significantly weaker than my right and I want to make sure it's getting the work it needs to build up. I'm afraid my right may end up doing most of the work and I'd still have a puny little lefty.0
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Everyone progress is SO hugely impressive!! I've only completed Stage 1 workouts A & B and feel so puny compared to everyone else :blushing: but we all start somewhere....just did B today and it was really hard!!
Much harder than I expected...I did the deadlifts with 20 lb dumbbells cause I have an appt on Saturday with a trainer @ my gym to really learn how to properly deadlift. It was super-hard @ 20lbs so now I'm scared to do the much heavier barbell...Yikes! 0 -
Finished stage 1 on Friday
A
Squats- 20kg to 55kg (45lb to 121lb)
Push ups- 2x 15 reps done on a 30 degree incline
Dumbell bent over row ( no cabel station) - 5kg Dumbells to 40kg barbell (11lb to 90lb)
Step ups - 7.5kg Dumbells (16.5lbs)to 10kg dumbells (22.5lb) to 5kg dumbbells (11lb) onto weight bench
Reverse crunch -2x15
Prone jacknife- 3 to 15
B
Deadlift- 20kg to 55kg (45lb to 121lb)
Dumbbell shoulder press - 2 x 5kg Dumbells to 2 x 7.5kg Dumbells ( 2 x 11lb to 2 x 16.5lb)
Wide grip lat pull down - 20kg to 30kg ( normal weight bench as seat) (45lb to 66lb)
Lunges - 2x 7.5kg Dumbells to 2x 11.2kg Dumbbells- 22.4kg ( 2 x 16.5lb to 2 x 25lb)
Swiss ball crunches- body weight 12 reps to 5kg (11lb) medicine ball in hands stretched out.
Weight loss 3lb
Inches lost- TBC laptop being fixed and the info is on there.
Amcanzo- as long as you progress through the stage I don't think it matters how much you are lifting as long as its a challenge for you
I got myself some gloves and my hands are so much better now 0 -
Everyone progress is SO hugely impressive!! I've only completed Stage 1 workouts A & B and feel so puny compared to everyone else :blushing: but we all start somewhere....just did B today and it was really hard!! Much harder than I expected...I did the deadlifts with 20 lb dumbbells cause I have an appt on Saturday with a trainer @ my gym to really learn how to properly deadlift. It was super-hard @ 20lbs so now I'm scared to do the much heavier barbell...Yikes!
Don't worry, I think you'll find you progress quickly! It's not about how much you lift, but that you hit the form and challenge yourself!
FBB those are some significant increases and you lost weight too! awesome!!0 -
Ok, so I think I am in the right place I am on Stage 1, #7 A & #6 B.
Here are my stats so far:
SQUATS: 65lb. - 110lb.
PUSH-UPS: BW on floor - T on floor (I *heart* push-ups...crazy, I know
SEATED ROW: 20lb. - 32.5lb.
STEP-UP: 20lb. (24" box) - 30lb. (24" box)
PRONE JACKKNIFE: found this to be on the easier side but have been trying to make it harder by having just my toes on the ball and pulling in as far to my chest as possible (I'll be glad when these are over...I feel like everyone at the gym gets a great shot of my *kitten*)
DEAD LIFT: 45lb. - 115lb.
DUMBBELL SHOULDER PRESS: 12lb. - 20lb.
WIDE-GRIP LAT PULLDOWN: 70lb. - 75lb.
LUNGE: 15lb. - 25lb. each hand (total weight 30lb. 50lb.)
SWISS BALL CRUNCH: BW - 12lb. medicine ball out stretched
I can already see and feel a difference in my body. I took before pictures and measurements!! I CAN NOT wait to see the differences in pictures when I am all done. I know I have a ways to go until I am done this program but I am excited...if you can't tell
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Great job everyone!. I think I've got one more workout of A and B and then the AMRAP. And then a week long break. I'm not seeing much change bodywise yet. I think I have too much to lose to see it yet. I do think there is a more tightened look to me, but no inches or pounds lost. I am still working on the "right" deficit, though, so that may be a factor. My strength, on the other hand, has definitely gone up so thats a win. I will post stats when I finish my last 2, before the AMRAPs. Keep up the good work.0
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I'll give my stats for weights now, but I'll post my measurements/BW change later.
Squats: 20lbs---->95lbs
Push-ups: Knees---->Floor (although I can improve on form)
Row: 60lbs---->100lbs
Step-ups: 12lbs--->75lbs (on 13in step)
Jackknife: Sloppy 8--->15 with good form
Deadlift: 65lbs--->135lbs
DBSP: 12.5lbs--->25lbs
Pull-down:70lbs--->100lbs
Lunges:BW--->65lbs barbell
Swiss Crunch: BW x8 --->25 lbs plate with good form x15
Looking forward to AMRAPS next week!
Ok, so here's my measurement changes for stage 1:
Chest: -1"
Waist: -2.5 inches
Hips: -1"
Thighs: -1"
Weight loss: 3lbs
Overall I am happy. It's hard to not see t he scale moving when I see others on MFP dropping 2lbs a week. I have to remind myself it's not about the scale. Keep at it ladies!0 -
Did anyone else struggle when going from 2 sets to 3 sets? I felt like a lifting rookie!! I was stumbling off of the bench for my step ups, and felt sooo sloppy while trying to find the strength to get through my push ups. Someone please tell me it gets better!! I was super excited to get to Stage 2 and new workouts, but I'm suddenly nervous after one stinkin extra set of the exercises (I thought) I had mastered kicked my butt sooo badly! UGH!
Here! I suddenly felt like someone added a ton more exercises, when it was only marginal. But still...HARD.0
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