I just started on Saturday. I had a slight incident with the squats as it never occured to me how heavy the bar was. I had to take of weight a bunch of times. Hopefully the deadlifts go better!

Saturday
Squat 55pds 2x7 reps this was my maximum and I think I need to stick with just the bar or dumbbells for a while so I can do the proper number of reps
Full pushup 15 reps ok . I've just started doing normal pushups again (arm issues) but I plan to move to the more challenging ones in the middle of September.
Seated row 50 pds 15 reps
prone jackknife 15reps ( we do these at my boot camp so I need to make them more challenging)
step ups 10pd d/b a 2 steps 15 reps

I was surprised at my heart rate and the amount I was sweating.

Its a machine with handles, the height is adjustable somewhat and it is a cable machine.

Hi everybody! I've been stalking this thread for a while now but haven't posted.

I'm doing S1 5B today and loving the program so far. I'm working with a bum wrist...have a ganglion cyst that flares up every once in a while. I'm still able to lift with it, I just don't have the range of motion that I need - good thing there are no jackknives or push-ups in today's workout! I'm seeing an ortho surgeon on Thursday to see about getting the cyst removed and hope it won't take me out of commission for very long.

Also have a question about squats...my gym (at work) only has a Smith machine. I know that isn't ideal for squats. There is a curl bar, but no rack for it. I still feel like I'm getting a great workout using the Smith machine, but is there another way to do the squats that would be better?

Hi ladies

I finally manage to get back to the gym and get properly started. So on Monday it was my official Stage 1 A1 workout. I do have a few questions however and hope you can help me.

Firstly as a warm up I did a brisk walk on the treadmill with an incline for 10 mins and then did a couple of the warm ups from the book. Then I did about 10 squats just with my bodyweight as a warm up set. Would you say that sounds ok? Would I need more walking or any other sort of cardio warm up?

You do what I do, except I do 10 min on a stationary bike.

Next questions is in regards to the squats. I don't know how much the bar weighs that I am using (I don't think it is an olympic bar) but I put 22lbs in weights on the bar. When I did the squats I watched myself from the side in a mirror to see my form. I had real trouble to go parallel or below parallel. When I tried to go lower my legs got so shaky that I was worried I wouldn't manage to come up so I didn't go as low. Does that sound normal? What advice could you give me?

I think generally most 6' bars weigh 10 pounds so you started with 32 lbs. I started with bw and then went to 40 with dbs and then 60 with the squat rack. The first time I did 60 I went below parallel and couldn't get back up so I know what you mean. If you believe you'll be able to go parallel next time, try with the same weight as this time. If you still can't get to parallel, drop a couple of pounds, and try again. Follow, and then begin increasing as you can get to parallel easily. If you check the book he says, your first set should feel like you can easily do more at the weight you are using, then add for the 2nd set and that should be harder. Add for the third set if you can - that should be difficult, challenging for you to finish.

The next question is in regards to the step ups. I am quite sure I need to increase the hight of my step. I am 5'6" and used 4 risers and the step. My problem is however that I don't know how to do the step up without using the non working leg. I just kind of automatically push myself up at the very last moment. Am I supposed to not use the leg at all? And if so how do you do it?

Recommended that you get form correct before you add weight. For step ups I've stayed at the lower riser with correct form, then added weight there. When I increased the riser, I dropped the amount of weight I was doing and only added when I could step up without using momentum or the trailing leg. My understanding is that your thigh should be no more than parallel to the floor so if you are stepping too high you wouldn't be able to keep correct form. Someone correct me if I'm wrong about that.

Also with the step ups I was holding 15lbs in each hand but my lower arm/wrist really started to hurt me. I think I could see in the mirror that I am kind of bend my wrist in a way that my hand is coming up. I suppose I have to let it just hang to avoid this. Has anyone had the same problem?

Ditto. I also found I was holding and shrugging my shoulders as I stepped up. It's all a matter of learning and knowing your best form. I use dbs for step ups but I know some use the barbell. Actually I'd love to hear how they hold the bb doing step ups as i might try this next

Also how exactly do you all do the rest periods. Do you totally rest and then move to the next station and set it up or do you use the rest period to do that? For me it was a bit of a mix between the too. Is that acceptable?

I used to be able to use my stop watch/timer and set it for 60 sec and start the next set. However, I have to load and unload dbs and bbs these days and that kinda tosses that 60 sec interval out the window. I stay as close to it as possible tho.

And last question: I had a very high calorie burn according to my HRM which really surprised me. With the warm up it took me 1 hour and I burned 580 cals. I didn't expect that much. Is that normal or could that be because I didn't rest properly in between the sets?

I don't know the answer to that one. I just purchased my HRM (Polar FT7) and am waiting for delivery. I can let you know when I use it the first time.

I am really sorry to bombard you with all those questions. I would appreciate any input!

Overall I can say I loved the workout and even though I was nervous to go into the weight section for the first time all by myself I felt proud once I was done. I am actually looking forward to going back tomorrow!

We're all here to learn, my answers are my experience and how I've interpretted the book. Someone else chime in with your experiences too please?

I posted this info on my blog and the EM2WL group, but I thought I would share it here too: http://www.myfitnesspal.com/blog/holleysings
I had a DEXA scan this week and had some great results showing that I put on about 4lbs of muscle in the past two months and LOST 3-5lbs of fat! I took a lifting break in July and started NROL4W in August, so I'm so excited! This program really does work and I'm not even done with Stage 1! :happy:

Question. Pushups go down in reps along with all the weight work...are we supposed to add weight to them? If so how? I know this may be a stupid question....

I think you are supposed to make them harder, like the t-pushup and then using dumbbells. But, you could always work on form, too. If you are knocking them out perfectly then move on to somethng else but if they are "just pushups" you could work on perfecting form...arms in, chest close to floor, etc. I think the t-pushups use your core as well as your arms so much more so you could give them a whirl.

Hi ladies

I finally manage to get back to the gym and get properly started. So on Monday it was my official Stage 1 A1 workout. I do have a few questions however and hope you can help me.

Firstly as a warm up I did a brisk walk on the treadmill with an incline for 10 mins and then did a couple of the warm ups from the book. Then I did about 10 squats just with my bodyweight as a warm up set. Would you say that sounds ok? Would I need more walking or any other sort of cardio warm up?

Next questions is in regards to the squats. I don't know how much the bar weighs that I am using (I don't think it is an olympic bar) but I put 22lbs in weights on the bar. When I did the squats I watched myself from the side in a mirror to see my form. I had real trouble to go parallel or below parallel. When I tried to go lower my legs got so shaky that I was worried I wouldn't manage to come up so I didn't go as low. Does that sound normal? What advice could you give me?

The next question is in regards to the step ups. I am quite sure I need to increase the height of my step. I am 5'6" and used 4 risers and the step. My problem is however that I don't know how to do the step up without using the non working leg. I just kind of automatically push myself up at the very last moment. Am I supposed to not use the leg at all? And if so how do you do it? Also with the step ups I was holding 15lbs in each hand but my lower arm/wrist really started to hurt me. I think I could see in the mirror that I am kind of bend my wrist in a way that my hand is coming up. I suppose I have to let it just hang to avoid this. Has anyone had the same problem?

Also how exactly do you all do the rest periods. Do you totally rest and then move to the next station and set it up or do you use the rest period to do that? For me it was a bit of a mix between the too. Is that acceptable?

And last question: I had a very high calorie burn according to my HRM which really surprised me. With the warm up it took me 1 hour and I burned 580 cals. I didn't expect that much. Is that normal or could that be because I didn't rest properly in between the sets?

I am really sorry to bombard you with all those questions. I would appreciate any input!

Overall I can say I loved the workout and even though I was nervous to go into the weight section for the first time all by myself I felt proud once I was done. I am actually looking forward to going back tomorrow!