Stage 1
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I did it just like the video last night and felt better about it.I just watched the video, I think it is when I bring my front foot back to join the back foot (and is off the floor doing so) that I feel it in my straight let... which would make sense seeing as how the other foot isn't on the floor... but I'll pay better attention next time.
And the dude's voice is totally creepy BTW - on the female version
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges0 -
And the dude's voice is totally creepy BTW - on the female version
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
Lounge lizard alert. Wow! Can't you just picture the paisley polyester and the lava lamp?1 -
sjw - when i went up in weights on my last workout, I really felt it in my straight leg, but I don't think that is right...I think you need to focus on pushing back with your bent leg. It should be a big step, so I am not sure if you are stepping out too far.
I just watched the video, I think it is when I bring my front foot back to join the back foot (and is off the floor doing so) that I feel it in my straight let... which would make sense seeing as how the other foot isn't on the floor... but I'll pay better
Yes, it is on the return that you would use the straight leg...but we need to push off with the bent leg rather that pulling back with the straight leg.0 -
That is the idea of the Step-Ups, only use the working leg on the riser. The other leg is for balance and along for the ride:sjw - when i went up in weights on my last workout, I really felt it in my straight leg, but I don't think that is right...I think you need to focus on pushing back with your bent leg. It should be a big step, so I am not sure if you are stepping out too far.
I just watched the video, I think it is when I bring my front foot back to join the back foot (and is off the floor doing so) that I feel it in my straight let... which would make sense seeing as how the other foot isn't on the floor... but I'll pay better
Yes, it is on the return that you would use the straight leg...but we need to push off with the bent leg rather that pulling back with the straight leg.
http://nicktumminello.com/2013/01/step-ups-a-better-way-that-eliminates-cheating/0 -
And the dude's voice is totally creepy BTW - on the female version
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
Lounge lizard alert. Wow! Can't you just picture the paisley polyester and the lava lamp?
Ha ha is voice is so funny!0 -
Good Morning All!
great workout this am! I did 1A7:
squat : 10@120, 9@125, 8@130...gonna start at 135 next time!
pushup: tried doing a 10 pound weight on my back, but that was really awkward, I did 12. then I did inverted. 22@3 risers, 22@4, 17@4, 10@4. Not sure why I did an extra set!
seated row: 10@80, 8@85, 8@85
step-up: 3x8@60
prone jackknife with pike: 15, 14, 120 -
Great job! I'll be on 1A3 tonight.0
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Good Morning All!
great workout this am! I did 1A7:
squat : 10@120, 9@125, 8@130...gonna start at 135 next time!
pushup: tried doing a 10 pound weight on my back, but that was really awkward, I did 12. then I did inverted. 22@3 risers, 22@4, 17@4, 10@4. Not sure why I did an extra set!
seated row: 10@80, 8@85, 8@85
step-up: 3x8@60
prone jackknife with pike: 15, 14, 12
Great job! My question is for the seated row: On the cable machine at my gym the number on the stack is PER-ARM. When people post their lifts here is that per-arm, or total?0 -
Good Morning All!
great workout this am! I did 1A7:
squat : 10@120, 9@125, 8@130...gonna start at 135 next time!
pushup: tried doing a 10 pound weight on my back, but that was really awkward, I did 12. then I did inverted. 22@3 risers, 22@4, 17@4, 10@4. Not sure why I did an extra set!
seated row: 10@80, 8@85, 8@85
step-up: 3x8@60
prone jackknife with pike: 15, 14, 12
Great job! My question is for the seated row: On the cable machine at my gym the number on the stack is PER-ARM. When people post their lifts here is that per-arm, or total?
I always do the total..the plate for my last lift said 42.5. I always to total of the dumbbells, too, for lunges and step-ups. That way it is consistent across barbell exercises, too.0 -
this has maybe been asked already: how much cardio are some of you doing in addition to this? I know the book said it's not required, but I actually like a good sweat.0
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I'm not doing any right now.0
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this has maybe been asked already: how much cardio are some of you doing in addition to this? I know the book said it's not required, but I actually like a good sweat.
I'll do some intervals before my workout to get warmed up (e.g. kettlebell swings, jump-roping, rowing, etc.) but that's it. I hate cardio so I LOVE I don't have to do it. But I should say that I live in the city so I end up walking at least 30 minutes a day as a part of my commute to work.0 -
Hello!
I did 1A3 today:
Squats: 2x12 @ 22 (still trying to get the form right)
Push-ups: 12 normal, 12 with feet on step
Seated row: 2x12 @ 47.5
Step up: 12@25, 12@30
Prone Jack Knife: 2x10 (my form seriously needs work)
Does anybody else find it odd that I squat 22 but my seated row is 47.5?0 -
this has maybe been asked already: how much cardio are some of you doing in addition to this? I know the book said it's not required, but I actually like a good sweat.
I'll do some intervals before my workout to get warmed up (e.g. kettlebell swings, jump-roping, rowing, etc.) but that's it. I hate cardio so I LOVE I don't have to do it. But I should say that I live in the city so I end up walking at least 30 minutes a day as a part of my commute to work.
Snap, I hate forced cardio too. Will start doing the intervals when I move into stage 2, but apart from warming up, and riding my bike to commute and for fun, and daily half hour gentle strolls I am not doing any prescribed cardio currently. The NR workout gets be sweaty, red faced, and gasping for breath enough as it is!0 -
How long does it take you to do the workouts? It took me 20 minutes, and I am use to a solid hour of weights (different body part each day) and cardio- so I feel like I'm not doing enough.0
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How long does it take you to do the workouts? It took me 20 minutes, and I am use to a solid hour of weights (different body part each day) and cardio- so I feel like I'm not doing enough.
I thought they were quick in the beginning too - 25min or so, but when you are pushing and pulling big weights, it takes it out of you - so I was happy for the short workouts because I was knackered by the end of them. 3 sets takes a bit longer.0 -
5150 - It takes me about 35 to 40 minutes in workouts 5-8. I agree with mcbellenz that I load as much weight as I can do, so I am pretty wobbly at the end. I warm up with a one mile run. I do spin, yoga and soccer the other days. Stage 2 workouts are longer.
Sjw - that is pretty remarkable. Once you get your form down, though, I am sure you will be loading it on!0 -
Sjw - that is pretty remarkable. Once you get your form down, though, I am sure you will be loading it on!
Thanks!0 -
great to see you're all doing well. I find that really motivating. It's 2A for me tomorrow and I am looking forward to it.0
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Does anybody else find it odd that I squat 22 but my seated row is 47.5?
I'm the same. I just started using the bar for squats, but my seated row and lat pull down are at 70. I thought it was weird too.
My last Stage 1 workout is tonight! Yay! I don't think I'll take a week off before starting stage 2.Life happened for these past 2 weeks and I feel like I've already taken a break.0 -
YAY! Congrats!My last Stage 1 workout is tonight! Yay! I don't think I'll take a week off before starting stage 2.Life happened for these past 2 weeks and I feel like I've already taken a break.
I'm only 2 weeks in but I'm not planning on taking a week off either, I really enjoy my "alone time" in the garage with my weights.0 -
YAY! Congrats!My last Stage 1 workout is tonight! Yay! I don't think I'll take a week off before starting stage 2.Life happened for these past 2 weeks and I feel like I've already taken a break.
I'm only 2 weeks in but I'm not planning on taking a week off either, I really enjoy my "alone time" in the garage with my weights.
Are we advised to take a week off in between? I have two more workouts, then the AMRAPs and then I am done for stage one. Might have to have another squiz at the book.0 -
The book recommends it but it's not a hard rule. The author says that between business trips and vacations he takes time off so it is never timed exactly to the end of one certain stage of a program. It is important to take time off, so if you never go anywhere, then take the rest between stages.0
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Sara - congrats on finishing stage 1! See you in the stage 2 thread in about a week! I am not going to take a break between stages..."life happens" is a good way to describe it!
Tomorrow am I lift and, on beeps recommendation, i am going to add "100 pushups" to my lifting days.0 -
Sara - congrats on finishing stage 1! See you in the stage 2 thread in about a week! I am not going to take a break between stages..."life happens" is a good way to describe it!
Tomorrow am I lift and, on beeps recommendation, i am going to add "100 pushups" to my lifting days.
Good for you adding extra pushups, I'm still trying to get down to the floor! I've been making much better progress on adding weights for lower body than upper. I've just finished 1B4, so maybe with lower reps I'll be able to do more
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Hello ladies..
I did stage 1 workout A2 today. It was so so..The squat rack was taken for ages so I used the normal barbell. Prefer the oly bar by far!
I increased my weights on the step ups...now having 5kg in each hand. Yay! I can increase weights on the other exercises too I think and I think I can try something lower for my pushups. I am currently using a rail on the wall.
Even though I have only been at it for two weeks but I am feeling great. As I might have mentioned I made to the end of stage 1 before and I felt great. This feeling is coming back now and I am slowly getting back into the habit of going to the gym rather than finding it a chore.
Next time I will have to go on Saturday...before work so that means I will have to be at the gym by 7...that is very early for me. Wish me luck!0 -
You can do it, Daisy!! So glad you're getting in the groove again!0
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Why oh why do I keep hurting my quads? They're not hurt as in I walk around all day in pain, but I could only do 1 set of lunges last night before it felt like my quad was being ripped off the bone every time I lunged even when I dropped the weight and just tried body weight, so I stopped and finished my ab stuff and walked and stretched. This is the second time it's happened. Last time I rested for a couple days and it was fine. I'll do the same and hope for the best on Sunday. It's so frustrating because I just want to lift!0
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It sounds like a pulled muscle, if so it may need more recovery time. But I'm definitely not an expert, so please get other opinions.0
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Why oh why do I keep hurting my quads? They're not hurt as in I walk around all day in pain, but I could only do 1 set of lunges last night before it felt like my quad was being ripped off the bone every time I lunged even when I dropped the weight and just tried body weight, so I stopped and finished my ab stuff and walked and stretched. This is the second time it's happened. Last time I rested for a couple days and it was fine. I'll do the same and hope for the best on Sunday. It's so frustrating because I just want to lift!
I agree with deks, sounds like a pulled muscle. Make sure that you are warmed up and that you stretch before the next time that you try to do lunges. Perhaps do a few body weight lunges on each side as well before you add your working weight. I have a similar issue that every time I do lunges after not working out for a while, I strain my groin muscles.0
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