Completed First Workout - Results & Questions

DarkAngellEyes

I finally bit the bullet and started this program yesterday... Originally I was going to wait until after the new year, but after Christmas I just couldnt wait anymore and figured there's no time like the present to get going! Anyways, after my first workout; I just have a few questions for those of you who are a bit farther along than I am...

First of all - Here's what I did:
I used a 15 lb bar for the squats and seated row (I altered this because I worked out at home and didnt have the pulley machine).
I used 10 lb dumbbells (one in each hand) for the step ups;
was only able to do 8 pushups per set;
and I totally surprised myself and was able to do all 8 jackknifes per set.

I completed Stage 1A in about 16 and a half minutes... I dont know why, but I just feel like this was way too short! I know the book says to start with just 2 sets, but do you think I should do an extra set if I can? Or should I just increase the weight I'm using until 2 sets is all I can do? I have been working out fairly regularly for the last 2 months or so, and really didnt want to over do it on the weights, but now I'm wondering if I was underestimating my abilities...

Now a question about protein... lately I have been having a protein shake in the mornings to make sure I get enough protein with breakfast. I know the book recommends drinking a protein shake after the workouts, but I wasnt sure about drinking 2 in one day. Do you think it makes a difference one way or the other?

Sorry for all the newbie questions... I just really want to make sure I do this correctly to get the most out of each workout!

deninevi

Hi and welcome!
I'm on stage 4 right now. Stage 1 used to take me 30-40 min. with warm up and cool down. I think 16 min. is too fast-do you rest between sets? Also, up the weight if you feel like you are ready. I started with low weights because I wasn't sure of how much I can handle and I used to increase some times with each set. Instead of seated row you can do bent over row or inverted push up. Great job on the push ups and jackknifes!
I think you should up the wight before you up the sets and see how that goes. About the protein-I drink one shake after lifting and put about 1/2 a scoop in my coffee in the a.m. I don't really know if it's o.k. or not to do more than one shake in a day. I would think it will be better if you can bet your protein from food.
Good luck!

DarkAngellEyes

Thanks for the input! I should have clarified - the 16 minutes was only the 2 sets of 5 exercises... I did a 20 minute cardio DVD as a warmup which included some good stretches. I rested between each set for 40 - 60 seconds.

I did the bent over row (with the 15 lb bar) instead of the seated row but may look into the inverted push up for next time. I'm thinking I will just up the weight - at least for the next few workouts.

I like your idea about only using half a scoop of protein in the AM...

Thanks again for the advice! I appreciate the help! :flowerforyou:

agthorn

I end up with 2 shakes a day on my lifting days, and I usually have half a scoop of protein powder in my yogurt mid-day as well. It seems to be fine for me.

Definitely increase the weights and follow the reps/sets plan in the book. The whole point of stage 1 is to build up your weight base for the rest of the program.

kelseyhere

I just recently started too. I was also finishing quickly so I just went ahead and started out with 3 sets. Since you were already working out, it's probably not too much to add that extra set as long as you have the energy and can still maintain good form. That's what I figured at least. I do enough weight where I can barely finish each set, but after the 60 second rest I can add in a third.

carrie_eggo

The Stage 1 workouts only take me 25-30 minutes to complete. It doesn't seem like enough does it? I'm sticking with it though. Take your time with the reps. Maybe you do need to go a little heavier and spend a little longer on each rep.

As far as the protein goes, it is better to get protein from food sources, but it is absolutely fine to use protein shakes. I use them. Some days I have one, some days I have 2. Sometimes I even do 2 scoops at a time. It doesn't matter how many shakes you have a day as long as you're meeting you protein goal. The book recommends 30% of your daily calories to come from protein. There are other ways of calculating your protein needs too. http://www.emma-leigh.com/basics_calorie_needs.html

idauria

Don't worry too much about the first stage being too short. It used to take me about 25 mins, but now my workouts take about 90 minutes! I'm on stage 5 and it's been taking this long since stage 3. I think it's the extra rest time but it's also the third set.

I drink a protein shake every day for breakfast. If I am working out I eat something small first like cottage cheese and then have the shake post workout. If it's not a workout day, then I drink it first thing. Sometimes I have a second smaller shake in the afternoon to get me to dinner time. I don't think it's harmful.

Beeps2011

Congratulations! I completed my second work-out, today - so we are neck-and-neck.

It took me 30 minutes, today, including warm-up and cool-down. I only did 2 sets, but I also jumped in at the 12 rep stage, because I've been lifting for awhile now, already.

I couldn't do the push-ups....I had to use a modification.

And, I agree about the jack-knife. I was really nervous about that move, but I could perform it okay (once I balanced!) - and managed all the reps just fine (plus 2 more that I didn't realize I wasn't supposed to do!).

I eat a protein bar as part of my breakfast. I usually have another one right after my work-out. And I have a protein shake in the afternoon.