Finished B2 yesterday and my lower back is sore. I assume it is from deadlifts. I used 85lbs which was pretty heavy for me. I worry about my form when doing deadlifts with such heavy weights. I don't want to hurt my back. Is it normal for my lower back to be sore?

make sure you're not rounding your back.

Hi All!

I just started Stage 1 yesterday! BUT of course I have a question already! I got nauseous during and at the end of the workout and and am still feeling nauseous! I had a protein smoothie when I got home for the gym and then had planned on having salmon for dinner but still felt full and nauseated after the shake! My guess is a pushed myself even though I was farely comfortable with the moves (aside from my hands hurting holding the dumbbells during my step ups)

Here's what I did

Squats = 15x50 and 15x60 (used dumbbells because bars were across the gym)
Push-ups - 2x15 on knees (will I ever learn to like these!?)
Seated Row - 15x65, 15x70
Step-ups - 15x50 (doing legs seperately correct - so 30 total?) and 15x40 (my hands couldn't hold the weight!)
Jack Knifes - I did 15 each of these though reading the book I guess I was supposed to do 8...oops!

I'm pretty sure I'm not going to be able to open a door later much less get out of my chair! But it hurts so good!

Thanks!

My gym does not have any barbells, so I am adapting all of the exercises for use with dumbbells. I live in a condo community so I get to use our gym for 'free'. I'm checking out other people's starting weights here, and I'm a little surprised to see how high some of them are, but I am assuming it is because they have access to barbells. Because we have no bars, I am using my arms to support all of the weight for certain leg exercises, and am struggling with them as a result. I feel like my legs can handle more weight, but my arms just can't hold 40+ lb dumbbells long enough yet to do 30 reps of step ups and lunges, lol. Anyone have any suggestions for this problem?

my suggestions:
1. keep at it! This is a regular comment for the step-ups, lunges and deadlifts. Now that I am in stage four, its much less of an issue.
2. if you need to, pause and restart. I actually always pause between my left and right legs because I get winded during step-ups
3. try doing "farmers walks": pick up 25 or 30 pound dumbbells and walk as far as you can, pause, then walk back.
4. make sure your grip is as effective as possible: while starting your grip, slide your fingers over the bar so that there is no palm flesh getting squished between the bar and the fingers; squeeze SUPER tight. If your grip is not as tight as it can be, it is not as strong as it can be.

I started stage one tonight. I had my book and chart with me. I had a little problem with finding the machines/weights I needed but the guys there were so nice. I asked questions and they were more than willing to help me. So my stats for first day was
squats 45lbs/15 65lbs/15
pushups 15 15
seated row 55 lbs/15 70 lbs/15
step up 20 lbs/15 30 lbs/15
prone jackknifes 8 8

Looking forward to workout B on Friday

I started stage one tonight. I had my book and chart with me. I had a little problem with finding the machines/weights I needed but the guys there were so nice. I asked questions and they were more than willing to help me. So my stats for first day was
squats 45lbs/15 65lbs/15
pushups 15 15
seated row 55 lbs/15 70 lbs/15
step up 20 lbs/15 30 lbs/15
prone jackknifes 8 8

Looking forward to workout B on Friday

Everyone's step up #'s always blow mine totally out of the water (last year too)! How big is the step you guys are using?

Also, just throwing this out there. I use a heart rate monitor didn't use it the last time I did NR's. Anyways, I did Insanity twice from August- January and my stage 1 workouts burn as much as Month 1 Insanity workouts -- and that's not counting the after burn we get with the lifting....my heart rate spikes the most with step-ups in WOA and Lunges in WOB. Gah...hate them both! hahaha!

rsharper - your working leg should start parallel to the ground, so it depends how long your legs are. I use 6 risers.

#3 (workout A)

Squat - Smith Machine 70lbs/15 x2
Push Up 30deg 15x1
Push Up 15x1
Seated Rows 90lbs/15 x 2
Step Ups 25/50lbs/15 x 2
Prone Jackknife 10x2


I love Prone Jackknife. I thought I'd hate them when I first read the book, and assumed I'd look like a whale setting up on that ball, but I LOVE THEM. Getting OFF the ball is a different story I was also a little wobbly on the step ups, but by the third one of each set I was fine.

Bump

I was finally able to get my second workout in last night (stage 1B). The stats are as follows
deadlift: 55/15, 65/15
overhead dumbell press: 20/15, 30/15
lat pull down (forget the right words) 75/15 75/15
lunges 30/15 30/15
swiss ball crunch bw/8 5/8

The 30lbs in the shoulder stats is 2 15lbs, not 30 lbs each hand. I guess I should have clarified that. I hate shoulder exercises because that is my weakest link but I know I have to make them stronger. I also feel nothing with the Swiss ball crunch, maybe I should do more also.

I struggled with the 70lbs lat pull down. I am not completely happy with my form, so I think when I do it again on Friday I will keep the same weight and work on my form. The barbells at my gym also jump by 5 lbs so I will be in the same boat as you.

I'm 2 workouts in. I am still trying to figure out what weights will work best. Some will be increased next workout and others may reain the same to work on form. I wanted to share my stats:

Workout A1

Squats : 24 lbs (2x15)
Push Up: BW (2x15)
Seated Row: 40 lb (1x15) 55 lb (1x15)
Step Up: 30 lbs (2x15) *15 lb in each hand*
Prone Jackknife: BW (1x8) BW (1x10)

Workout B1

Deadlift: 30 lbs (1x15) 50 lbs (1x15)
Dumbell Shoulder Press: 24 lbs (2x15) *12 lbs in each hand*
Wide Grip Lat Pulldowns: 70 lbs (2x15)
Lunge: 30 lbs (2x15) *15 lbs in each hand*
Swiss Ball Crunch: 10 lbs (2x20)

I feel fantastic!!!!

I am so annoyed with myself and I don't know what to do next. I just realized that I did the first half of Stage 1 wrong. Instead of doing the set repetitions like this - 15, 15, 12, 12, 10, 10, 8, 8 - I have stated off by doing them like this 15, 12, 10, 8. I did not repeat the repetitions. So what should I do now? Start over?

I did 2 sets of the 15 & 12 and 3 sets of the 10 & 8. Thank you. I think I will do that.

I did 2 sets of the 15 & 12 and 3 sets of the 10 & 8. Thank you. I think I will do that.

so, you have been doing 10 sets? you are going to be able to significantly up your weights when you drop down to three sets of ten!