Stage 1
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4A kicked my butt last night. was able to add weight to all excercises and complete the push ups without reverting to an elbows out position..woo-hoo!0
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Congrats Melissa!! That's always a nice feeling when you move up and you know you can handle it! c=
I'm pretty jealous though, I can't do normal push-up because of a wrist injury that hasn't fully healed. My doctor has forbid me from push-ups since its only making it worse. =/ So, I talked about it with my dad, who's been lifting and working out for over two years now, and he suggested I combine three different lifting workouts that'll mostly equate to push-ups. This being Tricep extension, Peck Dec flies, and the dreaded plank. >___< Its not a Push-up, but its working something, ^^;;
I have my pre-program measurements, but I still need to take my "before pictures"... and I haven't been seeing any change... =/ In fact.. I think I'm looking worse... >__< Any ideas?0 -
Hi ladies. I'm in Stage 5, but thought I'd pop in and see what's going on here. Looks like everyone is progessing well.
Sue is absolutely correct about form. It is #1, the most important thing about lifting. It's better to be using lighter weights with proper form than pushing to get heavier with bad form and hurting yourself. You have lots of time to increase the weights. That being said, don't be afraid to push yourselves, that's how you improve, but not at the cost of your form.
And YES, the bar is weighted, so it counts at weight. If you're lifting "just the bar" and it's a standard oly bar, then it weighs 45 lbs and it counts. Even if it's nonstandard and only weights 15 lbs, it still counts because you're lifting it.
girlinahat - if the prone jackknives are not challenging enough, find videos of the pike move and do that one. Or you can do one-legged jackknives, which I haven't tried but it looks tough.0 -
Soooo, those that have taken a break from lifting due to illness or vacation...how was it going back? I have not lifted in a week due to vacation (which I was active and ate healthy) and my odd work schedule this week (5p-3a and kids are home during the day = no sleep).
Just curious how you felt after a week off. Should I go in at the same weights and push through (which I think I will be ok doing...but that is me talking right now...not when I am actually in the weight room
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Amanda I think that you'll be fine picking up where you left off at. you may even surprise yourself and move up. Keep us posted
Thanks Mercury. I do feel great going up a weight, last night was 4B and I increased my deadlifts to 83lbs with good form, today I feel it in my quads,glutes and not my back :-) Im stoked!!
Sorry about your wrist issues because the push up is really one of the best total body weight exercises. But your dads combination sounds comparable. especially the plank!0 -
Soooo, those that have taken a break from lifting due to illness or vacation...how was it going back? I have not lifted in a week due to vacation (which I was active and ate healthy) and my odd work schedule this week (5p-3a and kids are home during the day = no sleep).
Just curious how you felt after a week off. Should I go in at the same weights and push through (which I think I will be ok doing...but that is me talking right now...not when I am actually in the weight room
When the kids came east for vacation I took a full week off in the middle of Stage 1. I was so worried about losing what I'd done. It was a silly worry. My first workout back I lifted exactly the same as I had previously lifted. Granted, at that point it wasn't much weight but it was more than I'd started with. I was really concerned that I would need to start over and thankfully, that wasn't the case at all!0 -
Thanks!! I will do my normal weights I have squats today...those are my face so I hope to move up a little. 0
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When the kids came east for vacation I took a full week off in the middle of Stage 1. I was so worried about losing what I'd done. It was a silly worry. My first workout back I lifted exactly the same as I had previously lifted. Granted, at that point it wasn't much weight but it was more than I'd started with. I was really concerned that I would need to start over and thankfully, that wasn't the case at all!
That's good to hear! I'll probably have to take a break at least once a month because of my schedule starting in October.0 -
Thanks!! I will do my normal weights I have squats today...those are my face so I hope to move up a little.
Not today...tomorrow. I didn't get there today. Kids want to go in the morning so that is always helpful not to have to bribe them.0 -
I rocked out A today! My last freaking A! I'm soooo looking forward to B on Monday so I can take measurements. I wanted to vomit after my workout today...I was so ready to be done. I have strived for good form and I make myself do something over if my form wasn't done well...I swear I did a million t-pushups because I kept falling over when I lifted my right arm up. I'd say my core balance isn't as strong on the left as right. I'm hoping with continued work it will get better.0
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Stage B's last workout today!!!!! I'm do excited!!!!0
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Bleh... I was lazy today and didn't get up early enough to workout. I will do it tonight. I don't particularly like to work out when I get home from the office mainly because I get home late in the evening. By the time I do the workout and then cook etc, it's late again but I want to do M-W-F workouts this week since I will be away for the weekend! I only got in 2 sessions last week, and I just feel that's not enough for me.0
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Sue, you can do it!!! I do gree that working later is not as easy on the home life. I work evenings so more than likely I'm not home anyway but on my days off I surely not want to be working out around dinner time. It throws off my whole evening. So I feel for you!! But, just think...one evening workout this week and a couple morning workouts leads to the weekend!! And it sounds like ou had a blast this past weekend!!!
Good luck Sue!! I hope the day at the office goes by quickly. On a positive note, when you're leaving the office I'm probably just starting my shift
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Hey Sue good luck getting your evening workout in. Just know that I'll be right there with you :-)
I rarely able to get up in the am to workout. Aiming for M,W,F & S this wee to make up for a missed workout yesterday. then rest 2 days
Amanda you can do T-Pushups??? Your my SHE-RO! lol
Congratulations on moving up to stage 2!0 -
UGH!!!!! I totally missed one B workout!! I have no idea why I thought I did one last Wednesday before vacation but I didn't because I had class before work. It totally screwed me up in my head :grumble: I did A yesterday as my last A but I should have done B, then A today and final B on Wednesday.
I was sooooo off schedule!!! I see what vacation does for me :laugh:
So I will be making up my B workout on Wednesday and will be taking a rest until Monday when I start Stage 2.
But as a good note I upped my dead lifts from 115 to 125 for sets 1 & 2 and tried 135 for set 3 and was able to complete it!! I am taking about 3-7 seconds in between each rep to reposition and regroup so I really think that has been helping. I also added another 10lbs on my barbell for my lunges (65lbs)!! So I'm happy with this next to last workout
Melissa, thanks :blushing: But please don't think I actually enjoy them. I think they are the one exercise that makes me make the most noise, grunts, sighs and moans :grumble: and occasional curse word!!0 -
Hey Sue good luck getting your evening workout in. Just know that I'll be right there with you :-)
I rarely able to get up in the am to workout. Aiming for M,W,F & S this wee to make up for a missed workout yesterday. then rest 2 days
Amanda you can do T-Pushups??? Your my SHE-RO! lol
Congratulations on moving up to stage 2!
Hey Melissa, F & S? Are you sure? I think you should reconsider simply because you won't have any recovery time inbetween. Remember it's not the lifting the recovery that builds the muscle and strength!
Thanks for the encouragement! I will be envisioning us working out side by side!!! That will help for sure! Thankfully hubby is going down the shore to pick up a motorcycle part, so dinner is on my own tonight. I believe I'll do protein powder and greek yogurt before i leave the office today because it will take 2 hours to get home and get ready to workout, and that should be enough time to get that protein into my muscles, right?
Do any of you drink a BCAA booster or anything else before or during your workouts? Curious. I drink Scivation Xtend during the workout, but honestly don't notice that I get any sort of boost from it.0 -
Finally completed stage one and was down 9 inches! I didn't take pics.0
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Sue, I don't take anything before the workout but after rereading some of the book last night I think I may try to find something...but I'm very odd about powders, etc. it took me a while to take a protein powder. Crazy, I know!! And while I'm not the cleanest eater I am still not as comfortable with adding other mixes to my diary. What is BCAA?
Congrats LBxLB!!0 -
Hi all
Hopefully it is ok to join you all on here! Today was my first day at my new gym and I had trainer that went through all the Stage 1 exercises with me. I was so scared beforehand as the gym is tiny and I was intimidated by all the men. I am just scared that people would laugh at me.But it was great. I love the exercises. And even though people were looking it didn't feel intimidating or anything like that!
I am excited to go again and get properly started. I think I will probably do workout A and B again on Wednesday and Friday and then start the program properly next Monday!
It would be great to have people here for help, to chat and encourage each other :-)0 -
Finally completed stage one and was down 9 inches! I didn't take pics.
That is great! Could I ask you in how many places you measure?0 -
Hi all
Hopefully it is ok to join you all on here! Today was my first day at my new gym and I had trainer that went through all the Stage 1 exercises with me. I was so scared beforehand as the gym is tiny and I was intimidated by all the men. I am just scared that people would laugh at me.But it was great. I love the exercises. And even though people were looking it didn't feel intimidating or anything like that!
I am excited to go again and get properly started. I think I will probably do workout A and B again on Wednesday and Friday and then start the program properly next Monday!
It would be great to have people here for help, to chat and encourage each other :-)
I'm so glad you liked it! I don't mind the people looking because I hope it will inspire them to get off the treadmill and start lifting too! The only other time I see a woman in the weight area with me is when she is with a trainer and usually lifting barbie weights. Getting started is the hardest part! Now stick with it! 0 -
Hi all
Hopefully it is ok to join you all on here! Today was my first day at my new gym and I had trainer that went through all the Stage 1 exercises with me. I was so scared beforehand as the gym is tiny and I was intimidated by all the men. I am just scared that people would laugh at me.But it was great. I love the exercises. And even though people were looking it didn't feel intimidating or anything like that!
I am excited to go again and get properly started. I think I will probably do workout A and B again on Wednesday and Friday and then start the program properly next Monday!
It would be great to have people here for help, to chat and encourage each other :-)
Daisy, great job getting in there and getting started!! Oh, and I know you didn't ask me but I'll tell you where I measured: chest, bust, waist, hips, forearm, thighs, and calves.
Happy lifting!! :drinker:0 -
Thank you for the nice welcome! I am looking forward to my progress and sharing it on here 0
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I have another question actually. My gym does not have a squat rack only a smith machine. How about you ladies? Does your gyms all have squat racks and if not what do you do?0
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Sue Im hoping I'll be fine. I'll take a 2 day break on Sunday. F&S was Friday and Sunday. But if I feel my body is saying NOO then I wont force it. Trust me! You know I'll keep you posted. :-) oh I dont take anything before my workouts. I only drink my protein drink afterward. I dont know what a bcaa is??
Welcome Daisy this is where us newbies congregate.lol. Im starting my 4th week. time does fly by, you'll see
I workout at home and it has its advantages and disadvantages but im making it work.
LB congratulation on losing 9 inches! thats amazing!
Amanda! just saw your post - just 3 days ago you were worried about starting at your pre-vacation weights and now your lifting heavier. 65lb lunges and 135 deadlifts is awesome!
btw Curse words or not I still think T push ups are dam good:happy:
To my Kindle users I think that my daughter has managed to delete my book? when I try to open it I get an exclamation point and it says downloading. Can anyone shed some light on this for me? Its bad enought that I regret getting an ebook version but if she deleted it sigh...
Thanks in advance!0 -
Welcome Daisy!!
I lift at home. For a while my bench was up against the back wall and that meant I didn't have a squat rack. Recently my husband moved it, and for the last 2 weeks I've been using the rack. The books doesn't recommend using the smith machine because it doesnt' let you get into proper form and you could actually hurt yourself because of the form you need to hold. Not sure what to tell you about this. For a while I did goblet squats and also held dumbbells at my shoulders, but it's fdifficult to do good squats that way and my grip just sin't strong enough to hold 60+ pounds in a dumbbell. Iknow there are other squats in the book, not sure about using them instead. I suggest maybe posting on the daily chat thread. There are women there who have done the whole program and can perhaps give better information.0 -
I have another question actually. My gym does not have a squat rack only a smith machine. How about you ladies? Does your gyms all have squat racks and if not what do you do?
Yeah, don't use the smith machine. My gym does have a squat rack, so I can use that. If I didn't have one and I was starting on a lifting program, I would use the free weight barbells across my neck. Do they have an olympic barbell anywhere? It's possible their squat rack is disguised as a bench press rack...I ALWAYS have to move bar up to squat level because no one in my gym does squats. They ARE adjustable.
You can also do the single weight squat with dumbbells and a bench shown in the book.0 -
Thank you for the advise ladies! It's a tricky one! I don't think there is a bench press rack in my gym either. I did ask the trainer today if they have a squat rack and he said no maybe he would have mentioned it. I will check again on Wednesday.
It is not easy for me to change the gym. I am a student and money is very limited. There is another gym close by and I might check there. All the other gyms are really pricey! I will check the book again for other exercises too.
I will also post in the daily thread and see what other suggestions people have.
Again thank you for your help!0 -
Daisy, do you have a YMCA near by? They are fairly inexpensive, especially for students on a budget. We pay $72 a month but that is for a family of 4. I think I paid abour $22 when I was single.0
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Finally completed stage one and was down 9 inches! I didn't take pics.
Wow that's awesome!! Congrats!0
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