Stage 1- completed
jamiek917
Posts: 610 Member
I finished the stage in 5 1/2 weeks- lifting 3x a week, and combining the A&B AMRAP into one final (*kitten* kicking) workout. i only lost 3ish lbs, and the after pics i took didnt show much of a difference- i only saw a slight change in my back. however, i know 5.5 weeks isnt long enough to see a lot fo physical changes, so ill keep pushing and see if another stage can yield better results. i didnt take measurements- i wish i did!
i also need to be more diligent with calories. i ate the recommended 1700-2000 cal range on most days, but 2 days i went way over (still recovering from binging habits), and went over a few hundred cals maybe a dozen times (esp when i was away on a week-long work trip)- but those extra cals were within TDEE, just not in the range of 1700-2000.
overall, my eating habits improved- but they still need tweaking. im lowering my range from 1600-1800 during these next 2 stages, and trying my best to not go over at all.
strength-wise, i have been doing great, and i loved the workouts. as my other forum post said, i think its weird to label some of the improvements as true strength gains, since i couldnt do 15 reps at my ending weight... but i definitely agree that ive gotten stronger at several things. my results:
WORKOUT A
Squat- first session i squatted 95-100 lbs at 15 reps --> last session my final set was 155 lbs for 8 reps
Push ups- started at all full push ups --> ended at all T push ups
Row- first session i rowed 85 lbs at 15 reps --> last session my final set was 110 lbs for 8 reps
Weighted step ups (always stepped onto a weight bench) - first session i used 20 lb dummbells in each hand at 15 reps --> last session my final set was 30 lb dumbbells for 8 reps
Prone jackknife- I started at 8 reps and ended at 15 reps (although by the 2nd week i already increased it to 15 reps)
WORKOUT B
Deadlift - i was a DL newbie-- first session i DLed 90-100 lbs at 15 reps --> last session my final set was 145 lbs for 8 reps
Overhead Dumbbell press - first session i used 25 lb dummbells in each hand at 15 reps --> last session my final set was 30 lb dumbbells for 8 reps (doesnt sound like a big jump- but it was damn hard)
wide grip lat pulldown- first session i used 85 lbs at 15 reps --> last session my final set was 105 lbs for 8 reps
Lunges- first session i used 20 lb and 25 lb dummbells in each hand at 15 reps --> last session my final set was 35 lb plates for 8 reps (i found that i could do more weight with the grip of the plates instead of the dumbbells)
swiss ball crunch- these were easy- immediately began at 15 reps, ended up 15 reps holding a 25 lb weight overhead
I wrote another thread a week ago about my thoughts, so see that one as well for more info
i also need to be more diligent with calories. i ate the recommended 1700-2000 cal range on most days, but 2 days i went way over (still recovering from binging habits), and went over a few hundred cals maybe a dozen times (esp when i was away on a week-long work trip)- but those extra cals were within TDEE, just not in the range of 1700-2000.
overall, my eating habits improved- but they still need tweaking. im lowering my range from 1600-1800 during these next 2 stages, and trying my best to not go over at all.
strength-wise, i have been doing great, and i loved the workouts. as my other forum post said, i think its weird to label some of the improvements as true strength gains, since i couldnt do 15 reps at my ending weight... but i definitely agree that ive gotten stronger at several things. my results:
WORKOUT A
Squat- first session i squatted 95-100 lbs at 15 reps --> last session my final set was 155 lbs for 8 reps
Push ups- started at all full push ups --> ended at all T push ups
Row- first session i rowed 85 lbs at 15 reps --> last session my final set was 110 lbs for 8 reps
Weighted step ups (always stepped onto a weight bench) - first session i used 20 lb dummbells in each hand at 15 reps --> last session my final set was 30 lb dumbbells for 8 reps
Prone jackknife- I started at 8 reps and ended at 15 reps (although by the 2nd week i already increased it to 15 reps)
WORKOUT B
Deadlift - i was a DL newbie-- first session i DLed 90-100 lbs at 15 reps --> last session my final set was 145 lbs for 8 reps
Overhead Dumbbell press - first session i used 25 lb dummbells in each hand at 15 reps --> last session my final set was 30 lb dumbbells for 8 reps (doesnt sound like a big jump- but it was damn hard)
wide grip lat pulldown- first session i used 85 lbs at 15 reps --> last session my final set was 105 lbs for 8 reps
Lunges- first session i used 20 lb and 25 lb dummbells in each hand at 15 reps --> last session my final set was 35 lb plates for 8 reps (i found that i could do more weight with the grip of the plates instead of the dumbbells)
swiss ball crunch- these were easy- immediately began at 15 reps, ended up 15 reps holding a 25 lb weight overhead
I wrote another thread a week ago about my thoughts, so see that one as well for more info
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