Stage 1
Replies
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Daisy - you can make it to the gym tomorrow! We can't wait to hear your report. Glad you are feeling stronger!
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So, I ALMOST bagged my workout this am...literally stayed in bed 15 minutes past my alarm. I NEVER do that and still get up. But I did and got a good workout behind me. I knew it was not a day to expect much progression, but boy was I wiped at the the end. I had neither the time nor the energy to do the first leg of my 100pushups workout, but will get that done today. here is workout 1B7:
deadlifts: 8@130, 8@135, 6@135
shoulder press: 11@50, 10@50, 10@ 50 (will try 60 next time, but its such a huge jump!)
wide grip lat: 10@85, 8@90, 8@90
lunge: 3x8@50 (I did 3x10 last workout, but the lunges were really hard this am!)
SBC: 3x15@15 (I actually skipped the ball today because someone was using it. I just did weighted V-sit-ups. I think I will continue to do that)0 -
Daisy - you can make it to the gym tomorrow! We can't wait to hear your report. Glad you are feeling stronger!
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So, I ALMOST bagged my workout this am...literally stayed in bed 15 minutes past my alarm. I NEVER do that and still get up. But I did and got a good workout behind me. I knew it was not a day to expect much progression, but boy was I wiped at the the end. I had neither the time nor the energy to do the first leg of my 100pushups workout, but will get that done today. here is workout 1B7:
deadlifts: 8@130, 8@135, 6@135
shoulder press: 11@50, 10@50, 10@ 50 (will try 60 next time, but its such a huge jump!)
wide grip lat: 10@85, 8@90, 8@90
lunge: 3x8@50 (I did 3x10 last workout, but the lunges were really hard this am!)
SBC: 3x15@15 (I actually skipped the ball today because someone was using it. I just did weighted V-sit-ups. I think I will continue to do that)
Great work everyone, it can be so tough to get all the workouts in!
I just got through 1A4 and 1Ab, I'm looking forward to going to lower reps and more sets tomorrow
deadlifts: 2x12@125
shoulder press: 2x20@40 (20# db in each hand)
wide grip lat: 2x12@75
lunge: 4x12@50 Barbell
Squat: 2x12@95
Push-up: 2x12 on the smith machine bar - can't quite get to the ground yet!
Seated Row: 2x12@70
Step up: 4x12@40 barbell0 -
Hi ladies!
Thank you for the encouragement. I really hope I will make it tomorrow...I really want to but it will be hard...I am just not a morning person at all and Saturdays are really busy at my work. I am determined though!
I'll let you know...And well done everyone on your great workouts!0 -
Alrighty, so I did 1A8 last night. So my results for stage one so far are:
Squat: 34kg/74.8 lb
> 59kg/129.8 (but I still think I need to work on going lower at this weight)
Push Up: knees
> toes (and getting lower every time)
Seated Row: 35kg/77 lb
> 55kg/121 lb
Step up: Body weight
> 8kg each hand/17.6lb each hand
Prone Jacknife: was always able to do this, but hopefully my form is getting better.
Monday will be workout 1B8, and then I will do the AMRAP workouts as my personal trainer is away. Stage two looks hard! Lots of exercises that I am much less familiar with.
Hope everyone has a lovely weekend.0 -
Mcbell - great job on workout 1A. You are lifting great!! Let me know how you like the AMRAP workout. I have always skipped it.
Kat - those weights look really good...get ready to progress with fewer reps!0 -
I am only really doing the AMRAPs as my personal trainer is away, and I want her to take me through both of the stage two workouts so I get my form right - otherwise I would probably skip them.
I think I will do my stepups with 5kg in each hand (rather than body weight), and the pressups on my toes, so that the workout doesn't take forever while I do a million pressups on my knees and bodyweight step ups.0 -
Hi ladies!
I did it I did it I did! I got up this morning and went to the gym before work! i know so many people get up early to exercise but I am not a morning person at all so for me it is quite something.
I was really tired when i woke up but I just thought that i will still be tired even if I have another hour in bed and I told myself how good I will feel if I did it. Also if i wouldn't have done it today I would have had to do it tomorrow and I like my Sundays to be lazy :-)
So yes...it was a good workout. I think my form on the deadlift is still slightly off but it felt better than last time. I managed to increase my weights on some exercises but not for all reps.
It was good and I did actually feel energized at work today...I will try and make this a regular thing now.
Hope everyone else is having a good weekend.0 -
Well, I'm halfway through stage 1, and I'm up to 70lbs on my deadlift and 65lbs on my squat. Still piddly numbers, but I try not to compare myself to anyone but me!0
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Well, I'm halfway through stage 1, and I'm up to 70lbs on my deadlift and 65lbs on my squat. Still piddly numbers, but I try not to compare myself to anyone but me!
That's great! Everyone is different...i discovered that I am right weakling ;-)
Great improvement!0 -
Yay, Daisy! You rock!0
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I am only really doing the AMRAPs as my personal trainer is away, and I want her to take me through both of the stage two workouts so I get my form right - otherwise I would probably skip them.
I think I will do my stepups with 5kg in each hand (rather than body weight), and the pressups on my toes, so that the workout doesn't take forever while I do a million pressups on my knees and bodyweight step ups.
I was toying with the idea of doing the amrap workouts and thinking that if I did, I wd go back to the weights of w/o 5...not all the way to the beginning since I purposely started low.0 -
Yay, Daisy! You rock!
Thank you 0 -
Alrighty, so I did 1A8 last night. So my results for stage one so far are:
Squat: 34kg/74.8 lb
> 59kg/129.8 (but I still think I need to work on going lower at this weight)
Push Up: knees
> toes (and getting lower every time)
Seated Row: 35kg/77 lb
> 55kg/121 lb
Step up: Body weight
> 8kg each hand/17.6lb each hand
Prone Jacknife: was always able to do this, but hopefully my form is getting better.
Monday will be workout 1B8, and then I will do the AMRAP workouts as my personal trainer is away. Stage two looks hard! Lots of exercises that I am much less familiar with.
Hope everyone has a lovely weekend.
So I thought I would add in my Workout B results too:
Deadlift: 44kg/96.8 lb
> 59kg/129.8 lb (grip strength still lets me down)
Shoulder Press: 4kg/8.8 lb each hand
> 9kg/19.8 lb each hand
Lat Pulldown: 35kg/77 lb
> 2 sets of 50kg (110lb) / 1 of 45kg (99 lb) (again grip strength lets me down a bit)
Lunge: 5kg/11 lb each hand (I think) ----> 54kg/118.8 lb - overall = 30kg on 24kg Oly bar (hmmm where I see it written down, it does seem quite heavy) My legs do shake during, and I can probably go lower - my butt is sore today!
Swiss ball crunch
> 1 set of 15 holding 10kg/22 lb behind my head with feet on wall, 2 sets of 15 with weight on chest, feet on wall.
I think it is pretty good for six weeks work! Just need the body composition to start to improve/change now.
Even wearing my little bike gloves I am getting callouses on my hands.
Going to do the workout A AMRAP session tomorrow - probably with workout 3 weights.0 -
Great job!!0
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Yay, Daisy! You rock!
Thank you
I agree...you rock! Great job getting an early morning workout in!0 -
Alrighty, so I did 1A8 last night. So my results for stage one so far are:
Squat: 34kg/74.8 lb
> 59kg/129.8 (but I still think I need to work on going lower at this weight)
Push Up: knees
> toes (and getting lower every time)
Seated Row: 35kg/77 lb
> 55kg/121 lb
Step up: Body weight
> 8kg each hand/17.6lb each hand
Prone Jacknife: was always able to do this, but hopefully my form is getting better.
Monday will be workout 1B8, and then I will do the AMRAP workouts as my personal trainer is away. Stage two looks hard! Lots of exercises that I am much less familiar with.
Hope everyone has a lovely weekend.
So I thought I would add in my Workout B results too:
Deadlift: 44kg/96.8 lb
> 59kg/129.8 lb (grip strength still lets me down)
Shoulder Press: 4kg/8.8 lb each hand
> 9kg/19.8 lb each hand
Lat Pulldown: 35kg/77 lb
> 2 sets of 50kg (110lb) / 1 of 45kg (99 lb) (again grip strength lets me down a bit)
Lunge: 5kg/11 lb each hand (I think) ----> 54kg/118.8 lb - overall = 30kg on 24kg Oly bar (hmmm where I see it written down, it does seem quite heavy) My legs do shake during, and I can probably go lower - my butt is sore today!
Swiss ball crunch
> 1 set of 15 holding 10kg/22 lb behind my head with feet on wall, 2 sets of 15 with weight on chest, feet on wall.
I think it is pretty good for six weeks work! Just need the body composition to start to improve/change now.
Even wearing my little bike gloves I am getting callouses on my hands.
Going to do the workout A AMRAP session tomorrow - probably with workout 3 weights.
Wow...great progress. You are lifting some very heavy weights!!!0 -
Okay - so I made it to the gym this am. I did not make it early enough to lift before hot yoga, so I lifted afterwards. I did my 100pushups workout first, so my low planks during yoga really sucked.
hundred pushup workout: 20, 25, 15, 15, 15
workout 1A8:
squats: 8x135 (yea, 2x45 pound plates!!), 8x140, 8x140
pushups: 25, 20, 20
seated row: 3x8x85 (bummed no progression here)
stepup: 3x10x60 (progression in number of reps, up from 8)
PJK w/pike: 3x15 (progression in reps)0 -
Alrighty, so I did 1A8 last night. So my results for stage one so far are:
Squat: 34kg/74.8 lb
> 59kg/129.8 (but I still think I need to work on going lower at this weight)
Push Up: knees
> toes (and getting lower every time)
Seated Row: 35kg/77 lb
> 55kg/121 lb
Step up: Body weight
> 8kg each hand/17.6lb each hand
Prone Jacknife: was always able to do this, but hopefully my form is getting better.
Monday will be workout 1B8, and then I will do the AMRAP workouts as my personal trainer is away. Stage two looks hard! Lots of exercises that I am much less familiar with.
Hope everyone has a lovely weekend.
So I thought I would add in my Workout B results too:
Deadlift: 44kg/96.8 lb
> 59kg/129.8 lb (grip strength still lets me down)
Shoulder Press: 4kg/8.8 lb each hand
> 9kg/19.8 lb each hand
Lat Pulldown: 35kg/77 lb
> 2 sets of 50kg (110lb) / 1 of 45kg (99 lb) (again grip strength lets me down a bit)
Lunge: 5kg/11 lb each hand (I think) ----> 54kg/118.8 lb - overall = 30kg on 24kg Oly bar (hmmm where I see it written down, it does seem quite heavy) My legs do shake during, and I can probably go lower - my butt is sore today!
Swiss ball crunch
> 1 set of 15 holding 10kg/22 lb behind my head with feet on wall, 2 sets of 15 with weight on chest, feet on wall.
I think it is pretty good for six weeks work! Just need the body composition to start to improve/change now.
Even wearing my little bike gloves I am getting callouses on my hands.
Going to do the workout A AMRAP session tomorrow - probably with workout 3 weights.
Gosh! I am pretty close to your weights for workout A (with four workouts to go) but your workout B weights... wowza! especially lunge and deadlift! Thought I was doing well at 45kg deadlift tonight! Well done, such heavy weights!0 -
Gosh! I am pretty close to your weights for workout A (with four workouts to go) but your workout B weights... wowza! especially lunge and deadlift! Thought I was doing well at 45kg deadlift tonight! Well done, such heavy weights!
I think it is great when people post up how they are doing - good work on doing what I ended up with when you are only half way through!
My personal trainer was even sceptical about both the deadlift and the lunge. I had kept my workout 7 deadlift weight at the same as workout 6 as I had been getting some lower back pain. Yesterday I was fine putting my weight up (and I wanted to as it was the last workout) but my stupid left hand grip lets me down - even using alternate grip and swapping for each set. Must work on that.
My PT even made me doubt the weight of my lunges too (I do them in the squat rack), but I checked my chart and I had done one set with 10kg plates (so 44kg) and then 2 sets with 15kg plates (54kg) in the last workout as I decided 10kg plates were too light.
Obviously my legs are stronger than my upper body, and I am sure I can squat more, but I am really trying to keep my form and go as low as possible during this programme. My shoulders and back are quite weak though, and I am sure I am almost hitting my current strength limits in terms of how fit I am, how much fat I am carrying and the amount of calories I am consuming.
I was thinking - back in the day, following a PT prescribed workout, I would probably have put my weights up about twice in six weeks - even attending 3 times a week. I do love having this programme to follow. Not sure I am going to love stage two so much though - looks a bit scary.
I am currently happy with my strength gains - now I just want to drop that fat percentage!0 -
Yay, Daisy! You rock!
Thank you
I agree...you rock! Great job getting an early morning workout in!
Thank you! Just have to try and do it again next Saturday... 0 -
Okay - so I made it to the gym this am. I did not make it early enough to lift before hot yoga, so I lifted afterwards. I did my 100pushups workout first, so my low planks during yoga really sucked.
hundred pushup workout: 20, 25, 15, 15, 15
workout 1A8:
squats: 8x135 (yea, 2x45 pound plates!!), 8x140, 8x140
pushups: 25, 20, 20
seated row: 3x8x85 (bummed no progression here)
stepup: 3x10x60 (progression in number of reps, up from 8)
PJK w/pike: 3x15 (progression in reps)
I am so impressed with all your workouts! You'll be moving on soon but I will try and follow your progress!0 -
Daisy - once you make it a habit of going every saturday, it will be easy! I will make sure to follow your progress as well!
mcbell - you will get used to stage two: front squat push press makes me fee so strong! I am jealous that you have regular workouts with your trainer. I miss that!
glitterballv - let us know what your workouts are!0 -
Workout Stage1A3 done! I had to switch the workouts around again as the squat rack was in use again. It felt really fast today...
I managed to go up on my weights...I didn't increase the squats weights. I want to make sure my form is right. I think I am doing it right...I have a session with a personal trainer booked on Thursday and he will go through squats, deadlifts with me and I will also ask him to show me the Stage 2 workouts. Exciting!
Hope you're all doing well ladies!0 -
I'm feeling great. I'll be on 1B4 tomorrow. I'm not as crazy starving as I was the first few weeks. I'm eating well and sleeping well. I love it!0
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So I've moved on to workout 5 with 3 sets of 10, and it really does make it a lot harder!
But I broke 100# on my squat yesterday!0 -
I'm feeling great. I'll be on 1B4 tomorrow. I'm not as crazy starving as I was the first few weeks. I'm eating well and sleeping well. I love it!
That's great! I was thinking the same today! I just feel so much better already and I am only about two weeks into the program. I know when I did Stage 1 last time I could tell a difference in my body too...I am hoping it'll be the same this time..I never made it further than stage 1 so I am excited to see what else is to come!0 -
So I've moved on to workout 5 with 3 sets of 10, and it really does make it a lot harder!
But I broke 100# on my squat yesterday!
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Well done! It really does make a difference...If I remember correctly my heart rate really got up during those...0 -
So I've moved on to workout 5 with 3 sets of 10, and it really does make it a lot harder!
But I broke 100# on my squat yesterday!
Well done! It really does make a difference...If I remember correctly my heart rate really got up during those...
That is the good thing about stage 1...they mix it up with sets and reps. Daisy, I agree, I sweat buckets when I superset correctly!0 -
Hey yall!
I restarted stage one on Sunday, going to go do workout 1B1 tonight and feeling pumped!
For someone like me who tends to be a *bit* perfectionist, it was hard to swallow starting over, but I see now it has some benefits. I didn't lose as much strength as I had anticipated (I had to take a doctor ordered break for about 6 weeks), so I'm concentrating on form and getting my #s back to where they were when I finished Stage 1 the first time.
I made it through stage 2 before I had my "break", so it's weird how short stage 1 workouts seem compared to how long stage 2 workouts took. I got done and thought "ok, what's next? Oh, I'm done? What?"
Hope everyone is having a great week!0 -
I'm really liking the short workouts of Stage 1. So I'm not really enthused about what I'm hearing about Stage 2. But I'll cross that bridge when I come to it. Maybe I will like it, if I don't I'll have to just deal.0
