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

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.

I'm pretty new to this and will be doing stage 1 workout b for the first time tonight. I have a few questions to the ladies that have been doing this.

Have you all been doing it at the gym, or anyone doing it at home?
I'm doing this at home. I do not have a row machine or a lat bar pulley system, so I've been trying the alternatives for those in the book.

Did you follow the diet exactly in the beginning?
I'm thinking about following the same macro goals, because I don't like some of these foods and can't eat nuts because of braces.

How did you decide what weights you started with?
I haven't lifted since high school (7 years ago) so I just guessed on what weights to start with. I started squatting 70lbs, 30lbs on the dumbbell bent over row (alt. for seated row), 15lbs on step-up, and bw on the other 2. I'm not sure about workout b yet since I haven't done it, but do those weights sound beneficial or should I have tried heavier?

In stage 1, did you find that doing this workout alone was enough, or did you do cardio on off days too?
With just starting this workout, after doing 30ds, I feel lazy only working out 30 mins 3x a week. I'm thinking about walking and yoga on off days to stay limber, and keep from muscle cramps. Any advice on working out on off days?

Thanks for any info!