How much weight do you (did you) lift for Stage 1 workouts?
Kennkaru
Posts: 210 Member
I'm about 3/4 through Stage 1, and am noticing results. I'm actually enjoying this program very much despite having no prior experience with weight-lifting.
I'm curious as to how much weight others lifted or are lifting for their Stage 1 workouts. What was your starting weight for each exercise, and what was your final weight for each at your last Stage 1 workout?
I realize that what other people are lifting shouldn't matter for MY workout, but I'm curious and interested
I'm curious as to how much weight others lifted or are lifting for their Stage 1 workouts. What was your starting weight for each exercise, and what was your final weight for each at your last Stage 1 workout?
I realize that what other people are lifting shouldn't matter for MY workout, but I'm curious and interested
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Replies
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Wow, looking back...I'm so much stronger now!
Started 9/1/12
Squats 45
Push ups with 45 degree incline
Seated row 60
Step ups 20
Dead lift 20 (scary form issues )
Shoulder press 10
Lat pull down 40
Lunges 5
Ended stage 1 10/12/12
Squats 70
Push ups regular good ones
Seated row 80
Step ups 30
Deadlft 65
Shoulder press 16
Lat pulldown 80
Lunges 20
Keep doing it! 0 -
I only started stage 1 Monday was A and decided to try 15lbs on the Barbell squat and for the step ups I used 2x 12kg kettlebells.
I haven't made it to workout B as I am now working nights and find it very hard to do any lifting.0 -
I forgot to share my own numbers. Here's where I started and where I am now, about 3/4 through Stage 1:
Squat 20/50
Seated Row 35/65
Dumbbell Step 20/55
Deadlift 30/50
Dumbbell Shoulder Press 15/25
Lat Pull-Down 50/65
Lunge 25/500 -
I just did 1A3 and 1B3
Squats 100
Push ups regular 25x
Seated row 65
Step ups 40
Dead lift 100
Shoulder press 40
Lat pull down 70
Lunge 40 (total)
I expect to add weight significantly in workouts 5-8, as the reps go down.0 -
Hi, I started this program last year and made it to Stage 4 before getting too busy with other things...like the holidays - yikes!
I have started over at Stage 1 since I had taken a couple of months off. But here are my stats as of yesterday. I am aiming to only do 4 of the 8 workouts in Stage 1 and move on...I don't think on some of the exercises I can keep adding weight and do 15 reps - ouch! Currently I am on A3 & B2.
Squat - 155 (was up to 185 but dropped weight for more reps in Stage 1)
Pushups - regular BW
Row - 70
Step-up - 40 (barbell)
Jackknife - 15 each set
Deadlift - 155 (I hit 205 recently but that was 1 rep max - deadlifts are something I continued to do here and there even though I hadn't been following the program since November)
Shoulder Push-press - 20
Lat Pull-down - 70
Swiss-ball - I don't do these, I do planks for 60s instead
Happy lifting!!0 -
Starting/Ending
Squats 140/160
Push ups - small ones/proper form, full ones
Seated row 80/110
Step ups 50/ derailed due to lame foot injury
Dead lift 95 / 135
Shoulder press 20 / 30
Lat pull down 80 / 90
Lunges 25 lb dumbbells / derailed due to foot injury
I had already been lifting for a few months before beginning New Rules. I'm pretty happy with my progress and excited to start stage 2 tomorrow.0 -
Starting: 1A and 1B
Squat - 45lbs
Push-up - Somewhere between 30 and 45 degrees
Seated row - 25lbs
Step-ups - 20lbs (10 each hand) onto 18" box
Jackknife - 10
Deadlift - 40lbs
Shoulder press - 10lbs
Wide grip lat pull down - 40lbs
Lunges - 20lbs (10 each hand)
Crunch - 150 -
This are my numbers so far:
Squat - 45/90
Push-up - 10/15 (per set)
Seated row - 40/60
Step-ups - 20/45
Jackknife - 15
Deadlift - 40/65
Shoulder press - 10/12.5
Wide grip lat pull down - 40/50
Lunges - 30/50
Crunch - 150 -
IF my memory serves me correctly here is where I am at. I am on the home stretch for stage 1.
Squats - Started with the dumbbell overhead at 5/10# and made it to 10/15# before opting for the rack. I started the rack last week at 50 or 55# (I think... I know it was more than the bar!).
Push-up - started off angled at 15 and now am at the floor for 3x 10
Seated row - 50/70-80
Step-ups - 15/25 ... so this is really 30/50
Jackknife - 15
Deadlift - 30/75
Shoulder press - 15/20 (I can't seem to get past 20. GRRR)
Wide grip lat pull down - 50/70
Lunges - 15/25 ... this is also 30/50 as well
Swiss Ball Crunch - 150 -
Hi there
I have just done Stage one Workout B5....
Started on 14th Jan 2013 ----> 4th Feb 2013
Squats: Bar (24kg/52.8lb) ---> 44kg/96.8lb
Push up: on knees ---> on toes, trying to get as low as possible
Seated Row: 30kg/66lb ---> 45kg/99lb
Step up: Body weight ---> 6kg (each hand)/13.2lb
Prone Jacknife: these were easy as I'd done them before ---> getting harder as the reps go up
Deadlift: Bar (24kg/52.8lb) ---> 54kg/118.8lb (but only managed 7 on my third set in workout B5)
Shoulder press: 4kg/8.8 (each arm) --->8kg/17.6 lb (this is a weak area, I have to be careful as I have a minor shoulder injury)
Lat Pulldown: 30kg/66lb ---> 45kg/99lb (my back is quite weak, I find this hard)
Lunge: 7kg/15.4lb (each hand) ----> Bar 24kg/52.8lb overall
Swiss ball crunch: 7kg/15.4lb ---> feet up on the wall with 10kg/22lb, 15 reps.0 -
Marking my place to read again tomorrow. I have just done first workout A and first workout B over the last three days. Pretty sure I am not lifting anywhere near you ladies,maybe one day 0
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Off the top of my head, I started here:
wide grip lat pulldown - 90
shoulder press (I used dumbells) - 15
push up - 12 @ 153 lbs, although before I got into weights I was so out of shape I could barely do 5 without dying.
squats - I used the kettlebell - 45 lbs
step ups - 17.50 -
I am starting week Stage 1-Week 4 today, so I'm halfway! Here are my starting and current weights:
Squats: 55 lbs. - 85 lbs.
Push Ups: 12 @ 45 angle - Just started doing 10 on the floor on my toes
Seated Row: 50 lbs. - 80 lbs.
Step Up (I hate these): 10 lbs. in each hand - 20 lbs. in each hand
Jacknife: Started out with my husband standing over me so I wouldn't hurt myself (LOL!) Could do 8, Now I am up to 12 with no spotter.
Dead Lift: 45 lbs. - 85 lbs.
Lat Pulldown: 60 lbs. - 90 lbs.
Lunges: 10 lbs. in each hand - 20 lbs. in each hand
Shoulder Press: 10 lbs. in each hand - 20 lbs. in each hand (was very shaky, but getting better)
Swiss Ball Crunch: No added weight because of balance issues (I'm not known for my grace. See added note about jacknife..lol) - Adding weight this week.0 -
just finished stage 1
Workout A:
squats: 85 -->115
pushup: 15 on a weight bench -->8 man pushups w/good form
seated row: 60 -->105
step up: 50 (25 each hand) on step bench w 3 risers --> 70 (35 each hand) on step w 6 risers
prone jackknife: same version but got way better w/form
Workout B:
deadlift: 90 -->120
dumbell shoulder press: 30 (15 each hand) --> 60 (30 each hand)
wide-grip lat pull down: 60 -->100
Lunge: 30 (15 each hand) -->60 (30 each hand)
swiss ball crunch: bodyweight -->20 then switched to planks at workout 5 cause i didn't feel like the crunches were working0 -
just finished stage 1
Workout A:
squats: 85 -->115
pushup: 15 on a weight bench -->8 man pushups w/good form
seated row: 60 -->105
step up: 50 (25 each hand) on step bench w 3 risers --> 70 (35 each hand) on step w 6 risers
prone jackknife: same version but got way better w/form
Workout B:
deadlift: 90 -->120
dumbell shoulder press: 30 (15 each hand) --> 60 (30 each hand)
wide-grip lat pull down: 60 -->100
Lunge: 30 (15 each hand) -->60 (30 each hand)
swiss ball crunch: bodyweight -->20 then switched to planks at workout 5 cause i didn't feel like the crunches were working
Awesome job...great lifting!!!!0 -
just finished stage 1
Workout A:
squats: 85 -->115
pushup: 15 on a weight bench -->8 man pushups w/good form
seated row: 60 -->105
step up: 50 (25 each hand) on step bench w 3 risers --> 70 (35 each hand) on step w 6 risers
prone jackknife: same version but got way better w/form
Workout B:
deadlift: 90 -->120
dumbell shoulder press: 30 (15 each hand) --> 60 (30 each hand)
wide-grip lat pull down: 60 -->100
Lunge: 30 (15 each hand) -->60 (30 each hand)
swiss ball crunch: bodyweight -->20 then switched to planks at workout 5 cause i didn't feel like the crunches were working
Awesome job...great lifting!!!!
thank you...wish i was closer to my goal size so i could actually see some muscles faster
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Hey there
Here's my log:
Squats - in the gym there is only Smith machine and free weights. I was in a big doubt what to do.
A1 - I did squats with 1 dumbbell held in front of me, 10 kg (22 lbs)
A2 - I did squats with two dumbbells on my shoulders, 5 kg each = totally 10 kg (22 lbs)
A3 - EZ curl bar + 2x2.5 kg = totally ~15 kg (33 lbs)
A4 - EZ curl bar + 2x5 kg = totally ~20 kg (44 lbs)
Push ups - still struggling at 45 degrees
Seated row - in the gym this one is with a "side grip" instead of a under grip
A1 - 22.5 kg (50 lbs)
---
A4 - 27.5 kg (60 lbs)
Step-up
A1 - 2 dumbbells x 5 kg = totally 10 kg (22 lbs)
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A4 - 2 dumbbells x 8 kg = totally 16 kg (35 lbs)
Prone Jacknife - as prescribed
Deadlift - I'm not sure I'm doing it correctly. I'll check another post here
B1 - 2 dumbbells x 5 kg = totally 10 kg (22 lbs)
B2 - EZ curl bar + 2x2.5 kg = totally ~15 kg (33 lbs)
B3 - EZ curl bar + 2x5 kg = totally ~20 kg (44 lbs)
Dumbbell shoulder press
B1 - 2 dumbbells x 5 kg = totally 10 kg (22 lbs)
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B3 - 2 dumbbells x 6 kg = totally 12 kg (26.5 lbs)
Wide gap pull down
B1 - 18 kg (40 lbs)
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B3 - 27.5 kg (60 lbs)
Lunge
B1 - 2 dumbbells x 5 kg = totally 10 kg (22 lbs)
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B3 - 2 dumbbells x 7 kg = totally 14 kg (31 lbs)
Swiss ball crunch
B3 - 2 sets 15 reps with weight 10 kg (22 lbs)
The other day, one instructor in the gym saw my 27.5 kg (60 lbs) on the seated row and said "You lift very heavy! I never let the girls I train lift as much." That made me search for a thread like this and check what others do. I believe I'm right and he's wrong
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The other day, one instructor in the gym saw my 27.5 kg (60 lbs) on the seated row and said "You lift very heavy! I never let the girls I train lift as much." That made me search for a thread like this and check what others do. I believe I'm right and he's wrong
OMG - THAT is an instructor to avoid!!! What a crazy thing to say!0 -
The other day, one instructor in the gym saw my 27.5 kg (60 lbs) on the seated row and said "You lift very heavy! I never let the girls I train lift as much." That made me search for a thread like this and check what others do. I believe I'm right and he's wrong
OMG - THAT is an instructor to avoid!!! What a crazy thing to say!
I'm pretty much speechless. Why on earth wouldn't he want his female clients not to get any results, because that's exactly what he is saying! I have been lifting 28 kg for a pretty long while (finally, finally burst through it and to 35 kg last week) and I think it's really not that heavy. This guy should get a new job!0 -
I can't remember my starting weights. I do know I waaaay unerestimated my deadlift. I started with just the Oly bar. I could have probably added 30 lbs to that. I think many of us tend to start too low. I did regular pushups because it's the one thing I can do. I can just do a lot more of them now. I'm naturally stronger in my upper body, so the lower body exercises are always a challenge for me. That became quickly apparent in Stages 2 and 3.
I can't believe that trainer would say something like that. There are 2 female trainers at my gym who are in incredible shape (super skinny and all muscles). I see them working out during the day and am always making a note of what they are doing: HEAVY LIFTING. The one can do a million chinups too. So I'm going to do whatever they are doing! lol0 -
My starting weights are posted on my blog.
I sometimes find myself at the gym after hours, and the trainers are required to lock up the rooms where the swiss balls are so I am replacing swiss-balls crunches with decline sit-ups, and using a 20lb weight. Each increase I lift the decline up to the next level. And for the jack-knife I often have to replace that with 360 hanging leg rotations...but works lol.0 -
I'm not either, which is making me think that I am not challenging myself, but my form is good :0) (I think)Marking my place to read again tomorrow. I have just done first workout A and first workout B over the last three days. Pretty sure I am not lifting anywhere near you ladies,maybe one day0 -
I'm not either, which is making me think that I am not challenging myself, but my form is good :0) (I think)Marking my place to read again tomorrow. I have just done first workout A and first workout B over the last three days. Pretty sure I am not lifting anywhere near you ladies,maybe one day
It's all about making progress. Doesn't matter where you start, just keep lifting!0 -
Yeah just keep going. I am in the military so push-ups and sit ups are easy for me...I do find them more challenging on the swiss balls, but since they are usually locked up I have to swap out and do something that works.
When it comes to weights just keep progressing, you will get there one day.0 -
I posted this in the stage 1 thread - about to do my final B workout tonight.: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
