Sometimes seeing it prelogged helps:

http://werkit.com/programs/nrol4w
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs

What would the "typical" weight to begin with the deadlifts? I don't even know how much the barbell weighs by itself (don't judge!) so I don't want to throw some #'s on there and injure myself.

I modified the fill-in schedule log that is on the website to make sense to me. I just extended it from 4 workouts, out to 8 workouts for each exercise in Workouts A and B and that helped me visualize it better.

I'm sure this has been covered at some point but I couldn't clearly see the answers in this group.

I don't understand what

workout 1,2
workout 3,4
workout 5,6
workout 7,8

is all about. I can understand doing the sets in order 2 X15 then doing it again, is this 1,2? But it doesn't fit in with the programme duration to go 1,2 - 7,8.

I hope if you have read the book that makes sense. It's a big book so if I have missed something obvious please tell me or I'm going to continue doing it wrong.

Adding the workout to my gym routines (stage 1 workouts A&B) adds 20 mins. Am I doing it all wrong?

I had this question as well. And even reading the explanation I had a hard time translating it to how the worksheet is written. Total newb.

But I think I got it now...... assuming lifting 3x per week.

Week 1 = ABA
Week 2 = BAB
Week 3 = ABA
Week 4 = BAB
Week 5 = ABA


Workout A
workout 1,2 = This is the first week, the first two times you do this. So if you are on a Mon-Wed-Fri schedule, this would be Mon & Fri.
workout 3,4 = This would be second week and into the third week. The Wed of the second week and Mon of the third week.
workout 5,6 = This would Friday of third week and Wed of fourth week
workout 7,8 = This would be the Mon & Fri of the fifth week.

Then Week 6 you are doing the special workouts?

Workout B would be the days opposite the above.

And doing Workout A the first time....

Squat 15 reps - then rest for 60 seconds - Squat 15 reps

Then Alternating sets means you alternate the next two exercises.....

Pushup 15 reps - rest 60 seconds - Seated Row 15 reps - rest 60 and then repeat for second set of both?

And alternate the next two exercises the same, between Step ups and Prone Jackknife.

Follow the chart accordingly to decrease reps/increase weights when possible.

Do I have all that right?

This should help clear it up.

http://www.jpfitness.com/showthread.php?t=29198&highlight=stage+1+schedule

"Does this make sense:

Stage 1

Week 1
Workout A – 2 sets of each exercise – 15 reps (Wk #1)
Workout B – 2 sets of each exercise – 15 reps (Wk #1)
Workout A – 2 sets of each exercise – 15 reps (Wk #2)

Week 2
Workout B – 2 sets of each exercise – 15 reps (Wk #2)
Workout A – 2 sets of each exercise – 12 reps (Wk #3)
Workout B – 2 sets of each exercise – 12 reps (Wk #3)

Week 3
Workout A – 2 sets of each exercise – 12 reps (Wk #4)
Workout B – 2 sets of each exercise – 12 reps (Wk #4)
Workout A – 3 sets of each exercise – 10 reps (Wk #5)

Week 4
Workout B – 3 sets of each exercise – 10 reps (Wk #5)
Workout A – 3 sets of each exercise – 10 reps (Wk #6)
Workout B – 3 sets of each exercise – 10 reps (Wk #6)

Week 5
Workout A – 3 sets of each exercise – 8 reps (Wk #7)
Workout B – 3 sets of each exercise – 8 reps (Wk #7)
Workout A – 3 sets of each exercise – 8 reps (Wk #8)

Week 6
Workout B – 3 sets of each exercise – 8 reps (Wk #8)"

Thank you, thank you, thank you! :flowerforyou: That URL link really helped me to finally figure this all out. I did have to scroll through the feeds, past where Lou gets involved with the whole schedule. I think I'm going to make copies of the pics and my log and take that to the "dumbbell" side of the gym with me. You would have laughed to see me at the gym yesterday in that section. I gave up and worked out on the machines because I did not have the pictures to guide me.

Bumping for later. Thanks