I'm planning on starting with stage 1 next week after I finish reading through once. Anyway I'm just not really sure what weights to use starting out. I'm guessing for the squats I just use the bar, but what about the rows and step-ups? I feel like I'm just going to be staring at the weights for half an hour without an idea of what I should be doing and then my lunch hour will be over and I'll have to leave.

What are good starting weights for a reasonably healthy, average sized person?

You figure it out? Honestly, it will be trial and error.

Yay, been and done it! Warmed up for 15 mins on cross trainer, then scouted round gym to find out where things were. Set up step with risers and hand weights, located fit ball, then approached scary dumb bells. Decided to use the free standing ones in the workout area, rather than the dumb bell rack in the "men's" area. Began my squats with 5kg weight (don't laugh!) and then a nice trainer noticed me and came on to me to tell me not to hold the bar on my neck, but more on the fleshy part of my shoulders. he also showed me how to clean and press the bar over my head to get it into place. I need to tie my hair back next time!

I did 1 set of 15 at 5kg then the next at 10kg with not too much problems.

I found the push ups virtually impossible. I did them off a bench, watching myself in a mirror to make sure my butt was down. My arms were shaking, I was sweating and thought I was going to have a heart attack so something must have been working.
I struggled with the seated rows, I did 20kg for the first 15, then struggled to do 12 with 25kg. ******* Should I have just taken my time and struggled on, or reduced the weight part way through the reps? Should i redo the same 2 weights next time ? ********

The steps ups were fine, really got me sweating! I used 2x5kg weights the first time then 2 x 6kg the second.

I did the prone jack knife, feeling wobbly, but only slipped off once. I didn't find these too bad, dare I say I couldn't really feel them working and could have done more ?? ******* Do you think I was doing them wrong? ********

The only problem I could see is that because of the location of the seated row and the bench I used for push ups I didn't alternate them. I did the 2 sets of push ups then walked across the gym floor to do the rows. ********is this OK? ******

Please give me some advice as to how you think I did! Bear in mind I have no strength at all, so my weights are pitifully low to start. I also have to lose at least 50 pounds.
On a side note my gym buddy friend came in and saw me as I was about to do my last set of jack knifes. She laughed and said she had never seen me so red in the face and sweaty!

Lucy

I have been doing this program for 4 weeks and now have pulled (or torn) an abdominal muscle--left rectus--doing the prone jacknifes. I can barely do a plank now without searing pain. how long do you think I should lay off this exercise set, and can anyone suggest any alternatives. Thanks

Here are a couple spreadsheets that might help with logging as well as calorie requirements.

https://docs.google.com/open?id=0B8OgAuIMlsG-TDRKd192c1A1Mkk

https://docs.google.com/open?id=0B8OgAuIMlsG-bUNJVGJJaXhvVFE

Awesome! Thanks for posting that.

Copied from another site It helped me. That initial confusion is universal... LOL

Stage 1

Week 1
Mon. Workout A –
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
You are now finished with Monday's Workout A, go relax for the rest of the day!

Wed. Workout B –
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Done with Wednesday's Workout B...

Fri. Workout A –
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise A
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise B1
Rest 60 secs.
1 set of 15 reps of Exercise B2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Rest 60 secs.
1 set of 15 reps of Exercise C1
Rest 60 secs.
1 set of 15 reps of Exercise C2
Done with Friday's Workout A...You have now completed your first week of workouts. The second week would then start with Workout B, as outlined below. I won't go any further at this point. You can continue the formula.

Hello everyone. I have been doing Stage1 for almost three weeks and will be done with workout 4 on Friday. My confusion comes in relation to the workout log in the book. From what was printed, and was has been said on this site, each exercise should be done for 2 sets at whatever # of reps you are at. However, the header for the log goes in this order.

Exercise---Sets---Reps---Set1---Set2---Set3---Set4---Rest

If you are only supposed to do 2 sets why are 4 sets listed? Just looking at how the workouts were set up it seemed pretty clear that you were to complete 2 sets but then I thought, "why would there be 4 on the log?". I always tend to mess up big, so I have been doing 4 sets. Eventually, after talking to people and actually paying attention to the clock, I realized that I'm in the gym for 2-2.5 hrs and workouts should only be about 1! I understand everything else about alternating WorkoutA & B and alternating the B & C exercises. Should I stop and go down to 2?

I've been searching to try and find the answer and I'm hoping someone can help.

Hello everyone. I have been doing Stage1 for almost three weeks and will be done with workout 4 on Friday. My confusion comes in relation to the workout log in the book. From what was printed, and was has been said on this site, each exercise should be done for 2 sets at whatever # of reps you are at. However, the header for the log goes in this order.

Exercise---Sets---Reps---Set1---Set2---Set3---Set4---Rest

If you are only supposed to do 2 sets why are 4 sets listed? Just looking at how the workouts were set up it seemed pretty clear that you were to complete 2 sets but then I thought, "why would there be 4 on the log?". I always tend to mess up big, so I have been doing 4 sets. Eventually, after talking to people and actually paying attention to the clock, I realized that I'm in the gym for 2-2.5 hrs and workouts should only be about 1! I understand everything else about alternating WorkoutA & B and alternating the B & C exercises. Should I stop and go down to 2?

I've been searching to try and find the answer and I'm hoping someone can help.

Workouts 1 & 2 (A&B) are 2 sets of 15 reps
Workouts 3 & 4 (A&B) are 2 set of 12 reps
Workouts 5 & 6 (A&B) are 3 sets of 10 reps
Workouts 7 & 8 (A&B) are 3 sets of 8 reps

This is as it is laid out in the book. The worksheets are a general layout and are relevant to the different stages in the book. In the earlier stages you do 2 or 3 sets, later, I believe, they go up to 5 sets so you would need the space on the worksheet. Just ignore the extra space in stage one .

HTH

Thanks! Got the same advice on another site, my last hour and a half workout felt like a vacation. I guess that's what I get for over thinking and then just coasting without asking questions

I will be starting this routine once I finish the 30DS. I am level 3 right now with the 30DS and will probably start with 10lbs weights with the Nrol4 W workouts. I am just nervous about performing a squat w.a barbell, I am afraid I will tip over. Another thing, I workout at plant fitness and they have a 'lunk alarm'. Basically, if you dropped the weights, they sound an alarm (I know I think it's childish but oh well). Can I do the seated rows with a resistance band? I don't think planet fitness has rowing machines or an Olympic barbell.

Just ordered. Local libraries didn't have it. It will be here Wednesday!

I just started July 1st and I'm really loving it. I'm new to lifting and have vacation coming in September so I plan to take my time working through Stage 1. I was a bit apprehensive about entering the lifting area of my gym with so little knowledge but it has been a very positive experience so far and I feel the book is very clear in the description of the exercises. I am doing 3 times a week and I feel I am increasing my weights fairly quickly. Some of the exercises I'm pretty good at while others I really struggle with. Lunges and pushups I'm horrible at! I always did pushups from knees instead of toes but started 60 degrees and am currently at 45 degrees and working toward 30 degrees as the book suggests. Lunges I'm at 15lb dumbbells but don't feel steady at all and felt a little pull in my butt check yesterday so thinking maybe I should pull back to 10lbers til I feel more stable lunging. If you have any advice for me please share. Thank you

Hello I have just joined this group and just finished the book and will begin the programme tomorrow!

I hope to build my strength and increase my weights like you inspiring women.. Thanks for all your posts!