Great job on the inches lost, chubbycowgirl. Soon you'll be just cowgirl.

I suggest you try deadlifts as described. You can see a good video on Stronglifts. If they don't work for you, then switch back. I love doing the deadlifts, I feel so strong!

I officially started Stage 1 this week and am loving it!

Quick survey about deadlifting: Did you pick a starting weight you knew you could barely do 15 reps with or did you pick a lighter weight? And did your low back protest at all?

I think I started a bit too high since I have major low back problems. Didn't injure myself, but my back is way more sore than I would like!

Those are impressive stats to start but I think you're not doing everything according to the program. There aren't any bicep curls, I think you're ocnfusing them with shoulder presses. Also, did you do A & B on the same day? Nonetheless, I can't believe your deadlift starting weight! 135 is superb!

Those are impressive stats to start but I think you're not doing everything according to the program. There aren't any bicep curls, I think you're ocnfusing them with shoulder presses. Also, did you do A & B on the same day? Nonetheless, I can't believe your deadlift starting weight! 135 is superb!

I meant the shoulder presses! I knew it was bicep something. It's the one that like the lat pulldown but you're lifting up with dumbbells instead lol.

And no, different days.

Did I start too high for deadlift? I'm still trying to decide! I can make it through the fifteen with some difficulty on the last three, but my back is very sore. Not injured, just sore.

If you can lift it and not hurt yourself then I think it's not too high, it's just way higher than I even thought of starting at! How cool!!

I REALLY did not want to workout this morning. I had to drag myself out there. But its done and I'm happy with my results. Went up a little on the back squats, down a little further on pushups and I did on extra jackknife each set. I use the Olympic bar for rows and for some reason it takes me a few minutes to remember the BAR has weight. I did 65 lbs last week and couldn't figure out why 2 25lb plates weren't doable this week. DUH! I didn't manage to row 95 lbs, but I did get it up to 70. :happy:

I'm impressed with everyones weights and increases.

I'm sore today, especially in my shoulders, biceps and triceps. I really struggled with my pushups yesterday, tried really hard to keep my form solid. Gawd they are difficult doing elbows in! And my back is tight and fussy - I love that feeling, cuz I know I worked it good. I finally have the squat rack out from the wall and used the barbell instead of holding DBs up at my shoulders! I want to try 80 on Tuesday when I do 8A. I really didn't get a chance to get any real weight on my squats.

I do 7B tomorrow! I will increase my deadlifts to 90 or 100 and maybe more. I hope I can up my pulldowns and shoulder presses too.

Nothing much for me today, I took a true break, no walks, no bike, no nuttin

Results from my very first workout on 2nd July up until the final workout of stage on today - 6th August

Workout A
Squat: 11lb dumbbells (each hand) -> 78lb barbell
Pushups: Struggling with wall pushups -> lowest level of rack
Seated rows: 35lbs -> 60lbs
Step ups: 11lb dumbbell (each hand) -> 45lb barbell
Prone Jacknife: Not able to stay on ball -> good form

Workout B
Deadlift: 45lb bar only -> 78lb barbbell
Shoulder press: 8.8lb dumbbell (each hand) -> 27.5lb barbell
Wide grip lat pulldown: 40lbs -> 60lbs
Lunge: 11lb dumbbells (each hand) -> 27.5lb barbell
Swiss ball crunch: Body weight -> 9lb medicine ball on chest

Except for the AMRAPs, I am DONE with stage 1. Once again my body did not want to workout but I made myself anyway because I didn't want to wait. I want my week off, lol. I may do the AMRAPs, I may not. If I do I'll post those results. For now, I'll post stage 1. For those just starting and wondering how long it takes, I started July 3.

Workout A
Squats: started with body weight only, holding on to the bar. Finished at 55lbs.
pushups: I use a squat rack (??I think thats what it is, not sure) and I started at near standing. I finished with the bar set two links below my hips.
rows: I did bent over rows as I don't have the cable thingy. I started at 10lbs, finished at 65.
step ups: I use a basic step stool. I have one that is taller but I haven't dug it out yet. I began using 8lb dumbbells. Finished using the 45lb olympic bar.
Jackknives: Started doing 8 and could barely stay on the ball. Finished at 16 (per set, of course).

Workout B
deadlifts: Started at 45lbs. Finished today at 95lbs.
dumbbell shoulder presses: Started at 8lbs each, finished at 20lbs each.
lat pulldown: Started with 50lbs, finished at 60. I have a hard time with these.
lunges: UGH! I started using body weight, holding on. A few workouts ago I stopped though because my form was so bad I wasn't getting a workout. :ohwell: I switched to a basic squat holding dumbbells, today 20lbs. I've seen more definition through the legs and butt doing these.
crunches: Started at arms crossed, 8 each set. Today I did 15 each set with arms overhead.

I'm really for a rest week. :happy:

starting the program today, but i'm torn about cardio and whether to add it in or not. i am also a bit anxious because i have never lifted heavy before (ok, i've never really lifted before...)

scale-wise, i'm about ten pounds above where i'd like to be, but i don't know if doing cardio on off days is really worth it or not.

so, poll: who's doing cardio in stage 1/how much/what are you doing?

I am doing little. If I have time after I lift I will do 15 mins of treadmill intervals. I throw in a Zumba class here and there when I can but right now I am focused on lifting & Pilates.

Done. Done AND DONE! (Except for AMRAPs, but meh, let's pretend mkay?) I *may* do before and after pics and measurements after my off week.

June 24th - August 6th
Squat: Smith Machine (I DIDN'T KNOW!) 65# -> Power Cage 105#
Push-Ups: Smith Level 8 -> Smith Level 5 or Floor
Seated Row: 50# -> 75#
Step-Ups (All on 18" platform): 20#DBs -> 25#DBs or 50#BB
2 Roller Plank to Pike (I subbed this for jack-knifes as I needed more of a challenge): 10 -> 18

Deadlift: 45# -> 75#

Ohyea!! You're stats are aesome!! I'm trying to get to 20 on shoulder presses too, but dang it's freaking HARD!!!! I am 18# right now, and on the third set I struggle. That last press is so awesome! LOL Congrats on finishing Stage 1
Dumbbell Shoulder Press: 15#DBs -> 20#DBs
Wide-Grip Lat Pulldown: 20# -> 60#
Lunge: 20#DBs -> 65#BB
Decline (45 degree)Teaser (again challenge abs sub): 10 -> 18

I am SUPER happy with my squat & shoulder press increases! I see changes in my abs, shoulders, arm and a tiny bit in my legs. So stoked for stage 2!

So I finished stage 1 today. I don't have my stats here (I am at work), but I did have good improvements. I did the AMRAP today and combined both the workouts into one session. The thing that let me down on more reps than I completed was my joints. I have RA and too many reps kills my elbows.

Looking forward to stage 2 as I don't think there has been much improvement in my appearance.

Donna

Just going to jump in here....I started on July 31st. I have to say that I am really loving the lifting and feel as though I am seeing some results especially in my arms.

I have a couple of newbie questions...if someone could help out. Do you count the weight of the bar in with your total weight? For example I will be doing Workout 4 Stage A this afternoon soooo is my weight that I am lifting 50 or 95 lbs? I am hoping for the 95

Starting Stats 7/31 (Just starting workout 4 of stage A today)
Height: 5'5.5"
Weight: 184 lbs


Starting weights:
Squats: BW
Push-ups: wall push-ups
Row: 30lbs
Step-ups: 5's
Jackknife: wow...these are super hard for me....sloppy 8ish

Deadlift: 30 lbs
Dumbbell should press: 10's
Pull-down:40 lbs
Lunges: 10's
Swiss Crunch: easy 8

MrsB I count the weight of the bar. I dont have the 45lb Olympian bar(yet) only a 5' 13lb bar. My last set of deadlifts I added 55lbs to the bar and counted the extra 13..shooo I worked hard to lift it so im counting IT!!
btw we are doing 4a together. Im on a tues, thur,sat schedule

Me too! We can cheer each other on

Yes count the bar! OMG yes yes yes!!

Don't feel puny! You will be so amazed how quickly you move up. Here's a tip! Don't be as concerned about weight as about form. Take your time, go slow, hit that form correctly and as perfectly as possible. That will do as much if not more towards getting strong than adding weights. And after you get the form right you'll move up in weight really fast.

I just dropped back down to 10 pound weights on my step ups because I added another 4" step. I am stepping up on I think 14" (better measure it) and I realized I was using my trailing leg to push off from the floor instead of making my stepping leg do the full work. That's much more difficult at the higher step!!! Wow do I feel it now!

I'm repeating workouts 7 and 8 because I was a real beginner when I started the program. I seriously had not done any lifting for more than 15 years, except for occassionally using some machines when I was pretending to workout. :ohwell: Like several of you said, I litterally started with body weight for most of the exercises. Deadlifts I could only use the barbell, and squats, lunges, step ups they were all body weight. Ah and you should have seen my prone jackknifes! Very funny! But I progressed pretty fast and I think you all will too! Go slow, get your form correct and add weights in small increments! I'm still only squatting 55, but I deadlift 95 now and I will add another 2.5 and hopefully 5 pounds this next workout. My shoulders are probably my weakest point - I can only press 18.5 pound dumbbells and just barely can finish my third set with those. Oh yea, pushups are a bear too. Make sure you keep your elbows at your side, like they promote in the book. I started there at 45 degrees and I'm on the floor now - not quite deep enough yet, but I'm getting there!

Anyway, congrats all of you for starting! Good luck!!

ETA In the book, Schuler says easy workouts (not lifting) on non-lifting days is actually good. It helps your muscles recover. Can't remember the page. He also said it was up to you, so if you're totally wiped out, then take a break. When I first started, the thought of doing anything on off days was too painful. I find I recover better and faster now that I'm a bit further along and I do a bit of riding and walking on off days.