Stage 1
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Tomorrow is day three!!!
I would like to add weight to my squats, but my legs are sooooo sore it seems like it's going to be impossible! I'm super excited though!
The Seated row only goes up in 15lb increments! Which is so stupid. I may have to use dumbbells or a barbell to substitute.
anddddddd. It's friday tomorrow!. yay!0 -
Hi, chuckles! I completed the program last year and back for round 2. I would definitely add weight to your squat if you can handle it. Even if it is 5 lb dumbbells on your shoulders or hold a dumbbell like a goblet.0
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@ chuckles, my gym has 5 & 10 pound weight increments at the side to adjust. Or some gyms have manual weight bars ( not sure what they are called) lying around for the machines. Ask a staff member and I am sure they will help.0
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The Seated row only goes up in 15lb increments! Which is so stupid. I may have to use dumbbells or a barbell to substitute.
Nefetete is right. There are usually 5 pound mini plates that you can stack right on top of the other plates. they are kind of rubberized and have a few holes in them. They are often hanging right on the weight machine.0 -
manic: yep, that's exactly what im scared of. i suppose i just have to accept the fact that my arms are and will be significantly weaker than my legs for example. i cant even come back from a full 30degree push-up, only if i go down 3/4 way
on this note: today is my first 8reps day... stage 1 is coming to the end soon, eeek!
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Thank you! I definitely can't handle 70! I'll have to check around.0
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The Seated row only goes up in 15lb increments! Which is so stupid. I may have to use dumbbells or a barbell to substitute.
Nefetete is right. There are usually 5 pound mini plates that you can stack right on top of the other plates. they are kind of rubberized and have a few holes in them. They are often hanging right on the weight machine.
Sadly not all gyms have these - mine is one. My lat pulldowns have suffered for the same reason. I'm pull 75, not quite easily, but certainly i could go up to 80 - but the next jump is the same 15 and although I can pull 1 or 2, that's the best I can do. I'll get there, but it's frustrating to say the least. I've asked management to make that investment but so far nope.0 -
mine jumps in increments of 12. A trainer gave me the advice when I need to increase, do 4 of that next weight. The next time shoot for 6 then 8, etc. That's what makes us stronger , imho.
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I didn't realize that these were ongoing conversations! I just finished workout A7 yesterday. I feel like I'm making great gains in my weights. I was able to do 90# squats, I had done that on A5, but form was soooo off, so I backed off and came back this week and I think I could have gone a *little* heavier, but definitely next time.
I'm so ready to be done with Stage 1. Not that I mind the workouts much, it just is a little long and seems pretty redundant. I'm seeing great gains in my upper body, but my lower half has yet to catch up. lol0 -
Hi guys
Just wanted to pop in and say that I have completed stage one - Whoop, and give you my stats. I loved it and while I'm not sure about all the lunges in stage 2 I'm giving it my all. I also did it at home so some of these are the modified versions. Oh and I ate 1600-1800 cal a day sometimes more :blushing:
Weight - 145.5 >>>>>> 145.5 no difference
Inches lost - 8" woo hoo!
Squats - 12.1lbs (my bar) >>>>>> 50.7lbs - stalled as at home with no rack.
Push ups - 45° with bad form >>>>>>>> 4 at 15° / 6 at 45° excellent form
Seated row - 17.6lbs >>>>>>> 50.7lbs
Step ups - 10" step 19lbs >>>>>> 13" step 40lbs
Jackknifes - falling off! >>>>>>> 15 good form
Deadlifts - 17.6lbs >>>>>>> 68lbs (ran out of weights!)
Shoulder press - 6.3lbs (each hand) >>>>>>> 17.2lbs (each hand)
Lat pulldown - 6.2lbs (each hand) >>>>>>> 9.5lbs (each hand)
Lunges - body weight >>>>>> 30lbs
Crunches - 2.2lbs on chest >>>>>> 15lbs over head
I'm really pleased with my progress - I've never lifted heavy so the first few workouts were light to learn form. I stalled on deadlifts as I can't buy more weights, but hope to join a gym in June.
There are photos on my waist progress in my profile, I'm well chuffed with difference.
See you all in stage two :bigsmile:0 -
Congrats new me. That is excellent progress!0
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newme, That is awesome progress!
I worked out today. the 3rd workout of stage 1. It's hard to believe I did this program this time last year. I didn't have amazing results mainly due to my diet. This next 6 months I hope to be different. While I don't deprive myself, I am trying to cut calories unlike last time.0 -
I just finished day 4 of stage 1. I like workout b better than A. Usually Monday's at the gym are really crowded, especially near the squat rack and free weights. I think people are starting to spend more time outside instead since it stays light later. Thank goodness it was pretty quiet. Does anyone here have problems with sweaty hands and the weights? The gym is warmer these days and I'm finding it hard to get through the lunges and step ups without stopping to wipe my hands off. Does anyone use gloves?0
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I had this problem so I use gloves. I have 2 pairs... a super cute pink pair and a super super cute leopard print pair! They help but I still struggle with heavier dumbbells. Also dumbbells which have a smooth metal handle (so no grip or foam) are still if not more impossible, I stick to the ones with grip.0
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Hi all, just thought I'd jump in and see if anyone else is just starting? I've got 1A1 under my belt and will be doing 1B1 tomorrow. I really enjoyed my first session and am really looking forwards to completing this journey. Just looking for people in the same boat to connect with.
Thanks for all the posts and the stats and helping me believe that I too will get there soon. You are all amazing!0 -
Hi! I just posted in another thread about starting stage 1, but thought I might pop in here as well.
I just finished my 3rd workout in Stage 1 (so I have done workout A1 twice and workout B1 once).
So far loving it and looking forward to making the improvements everyone seems to be talking about! I also love how it is really a 30 minute program. I am doing 1 60 minute low to medium intensity cardio workout a week (non-lifting day), and one 30 minute cardio workout a week on a lifting day. Does that sound like a good idea?
One concern that I am a bit worried about is whether it is possible to keep losing pounds while doing this workout. A lot of the stage 1 results have shown minimal decreases in weight, but decreases in inches and big strength gains. I know that this is the most important thing, but it would be nice to see the lbs go down too. It must be possible, since the IPOARM approach says to lift? Maybe I got a bit confused...0 -
One concern that I am a bit worried about is whether it is possible to keep losing pounds while doing this workout. A lot of the stage 1 results have shown minimal decreases in weight, but decreases in inches and big strength gains. I know that this is the most important thing, but it would be nice to see the lbs go down too. It must be possible, since the IPOARM approach says to lift? Maybe I got a bit confused...
Yes it's possible but not always a given and not huge losses. Mainly water weight gains from muscles swelling and repairing... I took pictures for comparison and laugh at my scales whenever I get on them0 -
One concern that I am a bit worried about is whether it is possible to keep losing pounds while doing this workout. A lot of the stage 1 results have shown minimal decreases in weight, but decreases in inches and big strength gains. I know that this is the most important thing, but it would be nice to see the lbs go down too. It must be possible, since the IPOARM approach says to lift? Maybe I got a bit confused...
Yes it's possible but not always a given and not huge losses. Mainly water weight gains from muscles swelling and repairing... I took pictures for comparison and laugh at my scales whenever I get on them
Couldn't agree more. The scales are such liars. Forget a random number and focus on how you look and feel :bigsmile:0 -
Hi all, I'm very new to lifting. Only ever done Body Pump (I do push myself though) and some body weight works outs plus the odd 5-11 mile run once a week. Also do little boxing from time to time.
My aim for buying this book was to strengthen my body as I get older and spend less time away from home by doing really concentrated workouts and stripping fat. I've been at goal before but looked gaunt and no chest.
My question (just giving a little background to fitness) is am I doing it right only done it once each workout?
Sunday eve Workout A No. 1
Some BW warm ups then sets Squat 50kg/15 both
Push Up - full 2 x 15
Seated Row 36kg/15 45kg/15
Step Up 12.5kg/15 12.5/15
Prone Jackknife 2 x 15
Tue eve Workout B No. 1
Deadlift 40k/13 40k/11 - not a single 5kg around so had to go with 40 x 10's after warm ups
Dumbbell Shoulder Press 7.5kg/15 10kg/15
Wide Grip Lat Pull Down 25kg/15 25kg/15
Lunge 15kg/8 15kg/15 - hard to hold
Swiss Ball (weighted) 6kg kettle/15 5kg plate/15
Any advice would be gratefully rec'd.
Thanks in advance
Kel0 -
I completed Stage 1 on Monday! Here are my gains!!!
WORKOUT A
Squats 42 ---> 105 (+63lbs)
Push Ups Started on toe but for normal push ups ---> Triceps, on knees, but killing them, allll the way to the ground!!!! (sorry I don't know what all the different degree's of push ups are/mean)
Bent over Row 37 ---> 70.5 (+33.5lbs)
Step Ups 2 x 13 (and lower box height) ---> 2 x 22 (+ 9lbs/18lbs total and a couple inches on box)
Prone Jackknifes 2x8 ---> 3x15
WORKOUT B
Deadlifts 55 ----> 88 (+33lbs)
Dumbbell Shoulder Press 26.5 ---> 35 (+8.5)
Lat Pull Down 42 ---> 57.5 (+15.5)
Lunges 26.5 ---> 53 (+26.5)
Swiss Ball Crunch 2x8 ---> 3x15 with 11lb weight
I didn't make so much progress with 1B mainly because of the ridiculous weight increments at my gym and partly because I am CRAP at some of these moves. I'm so glad I never have to do 1B again!
Doing the AMRAP later this week then onto S2!!!0 -
hey yall if don't or haven't been to the daily chat thread GO THERE NOW and check out Beeps. She looks awesome.
I am ashamed to say we started this program around the same time last year . We both finished but I didn't continue with anything. I gave up thinking it isn't working. Now I wish I had persevered .0 -
anonym: yes, you are doing it right.
and you put me in shame, im about to finish stage1 and my finishing weights are very similar to your _starting_ weights :O0 -
anonym: yes, you are doing it right.
and you put me in shame, im about to finish stage1 and my finishing weights are very similar to your _starting_ weights :O
Lol me too, but we all had to start somewhere :drinker:0 -
I got into the triple digits on deadlifts today!! Workout B3-- 100lbs!0
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polished it.
gained 1kg and my thighs are a bit bigger. boyfriend says quads are so hard, you can easily use them instead of the ironing board.
lost a bit from my stomach.
compared photos and my bum has lifted a little. according to the boy it has a good grip on it now
squat - 42.5kg
push up - 30degree (i truly suck at this)
barbell row - 30kg
step up - 20kg
prone jackknife - 15 (not sure about the form, cant push my hips right up)
deadlift - 45kg
shoulder press - 15kg
barbell pullover - 12.5kg (this kills me all the time!)
lunge - 17.5kg
swiss ball crunch - 15 long arm with 5kg plate
im really not sure about my form though, the last couple of times the squats murdered my lower back, and the barbell rows worked my arms more than my back lately.
ive also _stopped_ feeling massively sore after workouts. i suppose its normally the sign of increasing the weights, but i can just finish the sets with the weights above. any thoughts on this?0 -
Eve - I def lose the post- workout soreness as I progress through a stage...but then it comes back when I start anew stage. Mixing it up is one of the best things about this program. I am concerned that the squats hurt your lower back. They should not. Perhaps you need to stay more erect? It's ok to feel the rows mostly in your arms...we feel the "weakest link" in the compound lifts.
Chuckles - congrats!!0 -
Hi all, just thought I'd jump in and see if anyone else is just starting? I've got 1A1 under my belt and will be doing 1B1 tomorrow. I really enjoyed my first session and am really looking forwards to completing this journey. Just looking for people in the same boat to connect with.
Thanks for all the posts and the stats and helping me believe that I too will get there soon. You are all amazing!
I'm just starting too. I just finished the book, and need to re-read the work out section. It's a little confusing... or is it just me?0 -
anonym: yes, you are doing it right.
and you put me in shame, im about to finish stage1 and my finishing weights are very similar to your _starting_ weights :O
Lol am determined to get some good results. Enjoy x0 -
anonym: yes, you are doing it right.
and you put me in shame, im about to finish stage1 and my finishing weights are very similar to your _starting_ weights :O
Lol am determined to get some good results. Enjoy x
Yep I finished on basically what you started!0 -
Workout number 5 today.., ie the 3rd A workout.
I want to concentrate on the Step ups. I think I use my bottom leg to lift. I'm going to try lower weight/lower step to zone in on getting it right.
And I'm also going to do hiits after the workout. Do you think 10 mins is enough?
Thanks!0
