Stage 1 Results
cbart2818
Posts: 188 Member
Well, it is official.
I have completed Stage 1.
I already posted this in my blog, but thought I should share here as well.
Here we go!
Workout A
Squat (with 45lb oly bar) - 45lb ==> 95lb
Pushup - BW on 20%incline on step ==> BW man style (still need to get lower)
Dumbbell bent-over row - 12.8lb ==> 27.8lbs
Step-up - BW+12.8lb on 12inch high step ==> BW+10lb on 20inch bench (need better grip strength, higher weights killed me hands lol)
Prone Jackknife - BW ==> BW (form is getting better)
Workout B
Deadlift (with 45lb oly bar) - 75lbs ==> 115lbs
Dumbbell Shoulder Press - 12.8lbs ==> 17.8lbs (this is a very weak section)
Wide grip lat-pull down - 56lbs ==> 69lbs (another really weak area)
Lunge - BW ==> BW+17.8 (hand grip was horrible, struggled)
Swiss-ball crunch - BW ==> BW (adding weight was aqward since the weights were from the Oly bar and they are very wide. Didn't bother holding dumbbell, didn't make a difference in how I felt afterwards)
I did not to the AMRAP workouts at the end. They were too boring I attempted part of one. The numbers above are enough to tell me how much I have improved and where I still need work.
I am very proud of my improvements!!!
Body Results
Weight – 175lb ==> 168.6lb
Bust – 39in ==> 38in
(L)Bicep – 13in ==> 13in
(R)Bicep – 13in ==> 13in
Waist – 34in ==> 31in
Hips – 43in ==> 42in
(L) Thigh – 26in ==> 25in
(R) Thigh – 26in ==> 25in
(L)Calf – 17in ==> 16in
(R)Calf – 17in ==> 16in
Overall
Roughly -6lbs lost
Roughly -9in lost
I am very pleased with my results. Gradually lost a few inches all over. I started this program having never lifted before. My clothes fit better, not down any sizes yet, thighs need to catch up to my waist.
HAPPY LIFTING TO YOU ALL!!!
Onto Stage 2!!
I have completed Stage 1.
I already posted this in my blog, but thought I should share here as well.
Here we go!
Workout A
Squat (with 45lb oly bar) - 45lb ==> 95lb
Pushup - BW on 20%incline on step ==> BW man style (still need to get lower)
Dumbbell bent-over row - 12.8lb ==> 27.8lbs
Step-up - BW+12.8lb on 12inch high step ==> BW+10lb on 20inch bench (need better grip strength, higher weights killed me hands lol)
Prone Jackknife - BW ==> BW (form is getting better)
Workout B
Deadlift (with 45lb oly bar) - 75lbs ==> 115lbs
Dumbbell Shoulder Press - 12.8lbs ==> 17.8lbs (this is a very weak section)
Wide grip lat-pull down - 56lbs ==> 69lbs (another really weak area)
Lunge - BW ==> BW+17.8 (hand grip was horrible, struggled)
Swiss-ball crunch - BW ==> BW (adding weight was aqward since the weights were from the Oly bar and they are very wide. Didn't bother holding dumbbell, didn't make a difference in how I felt afterwards)
I did not to the AMRAP workouts at the end. They were too boring I attempted part of one. The numbers above are enough to tell me how much I have improved and where I still need work.
I am very proud of my improvements!!!
Body Results
Weight – 175lb ==> 168.6lb
Bust – 39in ==> 38in
(L)Bicep – 13in ==> 13in
(R)Bicep – 13in ==> 13in
Waist – 34in ==> 31in
Hips – 43in ==> 42in
(L) Thigh – 26in ==> 25in
(R) Thigh – 26in ==> 25in
(L)Calf – 17in ==> 16in
(R)Calf – 17in ==> 16in
Overall
Roughly -6lbs lost
Roughly -9in lost
I am very pleased with my results. Gradually lost a few inches all over. I started this program having never lifted before. My clothes fit better, not down any sizes yet, thighs need to catch up to my waist.
HAPPY LIFTING TO YOU ALL!!!
Onto Stage 2!!
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Replies
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Congratulations!!!0
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Great work!!! So proud of you! 3 inches off waist is amazing!0
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Great work!!! So proud of you! 3 inches off waist is amazing!
I think it's more bloating from crappy eating before but ill take it
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Excellent job!0
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Congrats. What an accomplishment. You should be proud!0
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Awesome gains and losses! On to stage 2! Happy lifting!0
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Wow, nice work!0
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Wow, fantastic results! Congratulations! 0
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Wow, great results, well done.
Enjoy stage 2.0 -
Fantastic results - great motivation to stick with it 0
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Congrats and thanks for the motivation. I am finishing up stage 1 this week.0
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cbart - those are VERY impressive Stage 1 results! Congrats!0
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Did you eat the amount of calories suggested in the book, or were you at a higher deficit?
Just curious because I started on Sunday and I have been starving, just with one workout under my belt. My calorie goal prior to lifting was 1700 (I only have 8 pounds to goal weight). According to the book I should eat 1800 on non-workout days and 2000 on workout days.0 -
My question is similar, did you eat at the maintenance cals or 300 cal deficit?Did you eat the amount of calories suggested in the book, or were you at a higher deficit?0 -
Great results! I will be looking forward to sharing my results! 0
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Pretty much done with stage one....here are my end weights:
Squat ( w/ bar ) - 50 lb ==> 85 lb
Pushup - BW Normal "Man" push ups ==> BW declined off the row bench
Seated Rows - 45 lbs ==> 75 lbs
Step-up - BW + 8 lbs ===> BW + 20 lbs
Swinging reverse crunch: BW ===> BW
Deadlift - Bar ==> 90 lbs
Dumbbell Shoulder Press - 10 lbs ==> 25 lbs
Wide grip lat-pull down - 50 lbs ==> 75 lbs
Lunge - BW+10 lbs ==> BW+25 lbs
Decline sit-ups - BW+20 ===> BW+20 Max decline (swiss balls were often locked up by the time I got to the gym so had to do something else)0
