I'm confused

lilRicki

Ok so according to the log sheets, there's 4 work outs. But there should be 8 because Stage 1 is 6 weeks long if you do it 3 times a week right? So what's work out 1 - 4 for stage 1 squats? I start this today, and I don't feel I have a good grasp of the situation. Should I be doing squats 4 times today? or is it work out 1 today and work out 2 on Friday?

deninevi

At the top of the log page there is Stage: and under it Workout:. So, for Stage 1 you will have 2 pages-one for workout A and one for workout B. So, you start today and you use that page, you will record: Stage 1, workout A. Under Exercise you write A: Squat, under sets: 2, under reps: 15. Under ste1, let's say you did bodyweight squat and you write BW/15. Or you did just the bar: 45/15.Then you would write the numbers for the second set. Then you move along to the next exercise: Alt. sets, B1 Push-up: 30 degrees or whatever you are at. and the same with sets and so on.
Does that make sense? Then on Friday you have a brand new sheet for workout B. I hope this makes sense to you.
Workout A1 will be today, Friday B1, next Mon. A2, Wed. B2, Friday A3, Monday B3, so today you will only fill out the exercises in Workout 1.

lilRicki

Awesome, thanx den...That's how I thought it worked but I wasn't sure. I think I'm ready for this.

AnaNotBanana

This is what your first workout should look like:

Workout A-1

Squat - Warm up Set, 15 reps, 15 reps

Pushup - Warm up Set
Seated Row - Warm up Set
Pushup - 15 Reps
Seated Row - 15 Reps
Pushup - 15 Reps
Seated Row - 15 Reps

Step up - Warmup Set
Prone Jackknife - Warmup Set
Step up - 15 reps (each leg)
Prone Jackknife - 8 reps
Step up - 15 reps (each leg)
Prone Jackknife - 8 reps

Cooldown & Stretch

lilRicki

right, and B is

Deadlifts

Dumbbell shoulder press
pull downs
shoulder press
pull downs

lunges
swiss ball crunch
lunges
swiss ball crunch

cardio and stretching...


and I do this for 6 weeks?

deninevi

You do 8 A workouts and 8 B workouts, so that will be a total of 16 workouts. If you do A and B in a week , that will be 8 weeks, if you do A, B and A and the next week B, A, B, that will be a little over 5 weeks.

lilRicki

ok, that makes sense...and in the book it said if I need to take longer than that's ok