Stage 1
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Siany congratulations on finishing! Good strength gains too!!0
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Granite - I hope you go back next year and smoke the ultimate frisbee teams!! Glad to hear you can already see a difference. Did you take before pics, so you can compare? Or measurements?
Here is my A6 workout that I did today:
7.27.13 A6 workout
DL
warm up 5 x 65 lbs
10 x 85 lbs
10 x 95 lbs
10 x 100 lbs
Shoulder Press
3 sets of 10 with 20 lbs in ea hand (go up in weight next time)
Wide lat pull down
3 sets of 10 at 60 lbs (try adding a little weight next time)
Alternating lunges
1 set of 10 at 27.5 BD in ea hand
2 sets of 10 with 25 DB in ea hand
Plank - 2 minutes
2 sets of swiss ball crunch w/arms overhead x 15 reps
5 warmup minutes on elliptical
I am pretty daaaang tired after my workout. Not sure why, but I am poooped. I guess that means I worked hard. It took all my willpower to get through the last few sets. Now I get to go play with my kids :-) Have a nice weekend all!0 -
Hi Ladies! I finished Stage 1 yesterday! Here are my gains:
Workout A
Squat: 75 - 115 lbs
Pushup: All on the floor, but had to rest LOTS at the beginning
Seated Row: 55 - 85 lbs
Step Up: 15 lb DB in each hand - 30 lb DB in each hand
Prone Jackknife: Increased reps per program
Workout B:
Deadlifts: 95 - 145 lbs
Shoulder Press: 15 lb DB each hand - 30 lb DB each hand
Lat Pulldown: 60 - 90 lbs
Lunge: 15 lb DB each hand - 30 lb DB each hand
Swiss Ball Crunch: increased reps per program w/ 12 lb medicine ball overhead
I can't find my before measurements but I know I lost around 2 inches in my midsection, and I lost 5 lbs overall. Looking forward to Stage 2!0 -
I'm hoping this is the right place to post this. If not, please let me know.
Just a question about selecting weights in stage one. Maybe it's just because I'm a little new but I'm having a hard time estimating what I'll be able to lift in a set. I do keep the log but when it jumps up or down in reps or goes from 2-3 sets I am kind of all over the map.
Any advice on when you'd typically go up or down in weights? I know it varies a lot but would appreciate some insight0 -
Speaky, I just re-started the program a couple of weeks ago after getting to Stage 5 in 2011. What I did the first time, and what I'm doing now, is increasing the weights when the reps go down. You start out with 2 sets of 15 reps for two sessions, then it drops to 2 sets of 12 reps. That's when I increase the weight.0
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Speaky, I just re-started the program a couple of weeks ago after getting to Stage 5 in 2011. What I did the first time, and what I'm doing now, is increasing the weights when the reps go down. You start out with 2 sets of 15 reps for two sessions, then it drops to 2 sets of 12 reps. That's when I increase the weight.
I did this, unless I drastically under estimated the weight then I would up it on the next set.0 -
Thanks for getting back to me guys. That's how I expected it to go but for some reason it doesn't stay neat and tidy like that for me. Depends on my energy level I guess. My work schedule has been crazy lately and I've been having some trouble with insomnia. So some days I'm way stronger and other days my heart is in it but my limbs are all noodly. I decided to take a day off today and catch up on all my housework and errands to get back on top of life. Hopefully that will help.
Also, how about when you went from 2 sets to 3?0 -
Hi Ladies,
I just did my last workout for stage 1, save my AMRAP that I will do in two days. I feel great and strong. I am very excited to go into stage 2.
Here are my strength gains:
Squats: 75 - 115
Dead lifts: 75-115
Seated Row: 50 - 70
Wide Lat pull down: 50 - 67.5
Should press: 15 - 25 (db in ea hand)
Step ups 15 - 30 (db in ea hand)
Annamerick - see you in Stage 2! Hope to see the rest of you ladies there :-) I haven't seen the scale move much, but my husband says he is seeing changes, so I take that as a good sign.0 -
I'm on workout # 3 of stage one and I am SO SORE!!! ANy suggestions besides the foam roller? I HATE THAT THING!0
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Stretching, including yoga stretches. I do intervals after every lifting session (in the way he lays out in the book) and I find that when I do that followed by 10 minutes or so of stretching, I am less sore the next day. I also find that going into the sauna and taking a cold shower afterward helps if your gym has them.0
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Yep. Loooots of stretching. A good deep stretch immediately after and more stretching on rest days and whenever you feel tense. I use tiger balm if I've got a particularly tight muscle. The heat/cold really helps to release the tension. If it's really bugging you take an ibuprophen before bed to reduce inflammation and help you get a good night sleep. Also, drink loooots of water. Make sure you move around a bit on your rest days. Even a gentle walk will help.0
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Sorry, just saw your post. Great results from Stage 1! did you start stage 2 yet? I didn't take a rest week because i'm going on vacation in a week, so I wanted to push through and finish stage 2 and then rest. I'll be doing Wkout A-3 tomorrow.Hi Ladies,
I just did my last workout for stage 1, save my AMRAP that I will do in two days. I feel great and strong. I am very excited to go into stage 2.
Here are my strength gains:
Squats: 75 - 115
Dead lifts: 75-115
Seated Row: 50 - 70
Wide Lat pull down: 50 - 67.5
Should press: 15 - 25 (db in ea hand)
Step ups 15 - 30 (db in ea hand)
Annamerick - see you in Stage 2! Hope to see the rest of you ladies there :-) I haven't seen the scale move much, but my husband says he is seeing changes, so I take that as a good sign.0 -
I have been lurking here for a couple of weeks seeing how you guys are doing. Just decided to post.
I finished stage 1 yesterday! I finished it in just over two weeks. It seems too soon for a rest week, but I am trusting the program. I will stick with yoga and tai chi this week - maybe a little walking. I took beginning measurements, but am waiting until the end of stage 2 to measure again.
I have survived with no injuries, but I am having to stretch more on my off days to loosen up by back and neck. I have been wearing my heart rate monitor and have recently read that it is not accurate for weight lifting. I should be able to wear it for my HIIT right? I love seeing how many calories I burn.0 -
Ok. Today is my designated lifting day (tues and thursday for now)... and I forgot my book at home and I'm starting the third week where everything is 12 reps. So I was wondering how many Jackknifes I should do... because 12 doesn't seem like enough as it's without any weights outside of body weight. And there is no way I can do the advanced at the moment.0
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Today I realized I am not the sharpest crayon in the box. I was reading up about Stage 2 and figured out why I "completed" Stage 1 in a little over two weeks - I completely skipped the last two rounds of three sets of 10 and three sets of 8! There I was thinking that I am such a wimp because I am no where near to what you other Stage 1 ladies are lifting.
Soooo . . . . I am going to start my second half of Stage 1 today.0 -
how do you learn what weight to start with iv never lifted heavy before but i think im pretty strong dont knwo how to fingar it out really?0
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Started stage 1 today. I could only do wall push ups and couldn't manage a prone jackknife because the ball kept falling from under me, but I'm going to ask my personal trainer about that and hopefully do better on those for my next lifting day.
I'm still on embarrassingly light weights but at least it's heavier than when I started doing strength training three weeks ago. I'm looking forward to the outcomes of this program.0 -
Ok, I am doing this at home and don't have a bar.
I am using dumb bells.
I am in week seven of stage one and my weight numbers are still really low.
I am doing 25lbs (12.5 each hand for most of the exercises)
and just went from 35 lbs of step ups on regular step to 20pounds stepping up to a weight bench.
Should I repeat stage 1 and increase my weight or go ahead and move to stage 2?0 -
Hi gals.
I've got only one more workout left in stage one aside from AMRAPs, but I'm not seeing the progress that I want. I've gained 4 pounds! I think this has to be due to diet, although I've been tracking everything. I eat out a lot for lunch so the estimates could be way off.
Measurements have dropped an inch at the waist and gained an inch at the thighs. Plus a half inch at the hips. So that is kind strange unless I am bad at measuring.
Anyway..
Today's workout A was (versus starting weights)
Squat 45lb -> 75lb 8x3
Seated Row 40lb -> 75lb 8x3
Step Ups 10lb -> 25lb 8x3
Jackknife 15x3
Pushups 8x3 (went from 45 degree angle to about 30 degrees)
Then I add two planks at :60 and a side plank on each side of :60. Then 2-3 intervals of 1 min on and off treadmill at 7mph/2mph. I have avoided any other cardio like the plague.
Any eating tips or other inspiration? I am discouraged, although I still love the lifting and love the feeling of getting stronger. Hubby has said I look more cut in the arms and shoulders.0 -
how do you learn what weight to start with iv never lifted heavy before but i think im pretty strong dont knwo how to fingar it out really?
It's really hard to say, everyone is different. You just need to start somewhere and adjust from there. If you get through your reps easily then add weight the next time, if you can't get through the reps then go down.0 -
today I saw a lady at the gym who was doing the jacknifes with a push-up added into each rep! She was a badassss! I told her so too. :happy:0
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today I saw a lady at the gym who was doing the jacknifes with a push-up added into each rep! She was a badassss! I told her so too. :happy:
OMG! Every time a do jackknives I thank the Goddess I am not in a gym where people can see my dismount! I can't imagine throwing a push up in there!0 -
OMG! Every time a do jackknives I thank the Goddess I am not in a gym where people can see my dismount! I can't imagine throwing a push up in there!
I agree! The dismount is never pretty.0 -
Question. I am in Stage 1 and getting ready to start Workout 4. I have been doing the workouts 3 times a week. Once I finish week 4 and am ready for the AMRAP rounds how many times do I do the workouts? Bonus workout 1 once? How many days until I do the before the 2nd bonus workout? I apologize if I am asking a repeat question but I've not figured the answer out yet. Thanks!0
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Question. I am in Stage 1 and getting ready to start Workout 4. I have been doing the workouts 3 times a week. Once I finish week 4 and am ready for the AMRAP rounds how many times do I do the workouts? Bonus workout 1 once? How many days until I do the before the 2nd bonus workout? I apologize if I am asking a repeat question but I've not figured the answer out yet. Thanks!
If you are doing three workouts per week, stage one will take 6 weeks to finish. I am over halfway through with stage one. I plan to do the bonus AMRAP workouts once each (with a rest day in between) and then take a recovery week. The bonus AMRAP workouts are to show you how much strength you have gained by lifting at your original weight.0 -
I am starting this program THIS sunday Sept 1, 2013
- how did you warm up before workouts?
-how do i know what weight to start with and not under or over do it?
- form ....I booked personal trainer but apt not until sept 9th
-should I even couldnt the first workout? or just sum it to learnign curve
-any tips for me?
-what before after pics did you do, measurments will be done by my new gym.
Thansk everyone supre pumped and scared!0 -
Hey ladies, THis is my second time through. I finished 4W last Summer and have done ABS and LIFE since then. I decided to do 4W again since it gave me the best results though I do it a little different using what I learned from the other books. (I do ab work first and added a "Power" move and metabolic work to every workout) So far it's going great. I'm loosing fat again and I haven't done that in a while.
That being said, I've been heavy lifting for 21 months, so think of my numbers as what you will be able to do when your done. If you go back to the earlier threads for stage one, you could see for yourself that started Stage 1 the first time with Extremely light weights, and just before that I could only do body weight exercises.
My A workout looks like this:
ABS: Prone JAcknife 2x12
Power: box jumps 2x8
Squat: 2x12@100
push-ups: 2x12 military
Seated row 2x12@70
Step up: 2x12@50 (Using 2 25lb plates for weight)
Metabolic: KB Swings 10 min. sets of 160 -
Keep going, you'll come back to these exercise later and you will be shocked at how much you can lift by thenOk, I am doing this at home and don't have a bar.
I am using dumb bells.
I am in week seven of stage one and my weight numbers are still really low.
I am doing 25lbs (12.5 each hand for most of the exercises)
and just went from 35 lbs of step ups on regular step to 20pounds stepping up to a weight bench.
Should I repeat stage 1 and increase my weight or go ahead and move to stage 2?
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Oh man I remember doing these the first few times. Hell I still Hide in the corner of the gym when I do them. On the last push back, bring one foot down quick. You can practice by holding a push up position on your living room floor with your feet up on something like the couch, coffee table or ottoman.
OMG! Every time a do jackknives I thank the Goddess I am not in a gym where people can see my dismount! I can't imagine throwing a push up in there!
I agree! The dismount is never pretty.0 -
Hey everyone! New to this program and to lifting. Looking for some more friends and motivation if you want to add me!0
