Stage 1
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Prone Jacknife has been mastered - its amazing how good a mood not falling of a Swiss Ball can put you in
Yay!!!
I added a 25 lb plate to my Swiss ball crunches today.0 -
Stage 1 Day 2 done! Feeling so good!! We got this!!0
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Prone Jacknife has been mastered - its amazing how good a mood not falling of a Swiss Ball can put you in
Yay!!!
I added a 25 lb plate to my Swiss ball crunches today.
I have Stage 1 Workout B2 tonight and I think I'm going to add weight to my Swiss ball crunches too. I don't find the normal way challenging enough!!!0 -
Well S1W2 is done, here are the stats for that:
Deadlifts: 65 lbs
Lat Pulldowns: 50 lbs
Shoulder Press: 10 lbs each
Lunge: 5 lbs each
**Decline Crunches: 8
I didn't have access to a swiss ball so I ended up just doing decline crunches.0 -
Doing third workout of Stage 1 tonight, but I think I my have something wrong with the way I am doing it. This has been my approach on the last two workouts:
1st set of squats 40lbs./ 15 reps
1st set of push-ups 45* 10 out of 15
1st set of seated rows 60lbs./ 15
1 set of step-ups 20lbs./ 15 (each leg)
1st set of prone jackknife 10/8
then.... second set
did this on workout plan B on Wednesday too
But am i suppose to be doing
1 set of squats
wait 60 seconds
2 set of squats
wait 60 seconds
1 set of push-ups
wait 60 seconds
1 set of seated rows
wait 60 seconds
2 set of push-ups
wait 60 seconds
2 set of seated rows
wait 6- seconds
..... and then continue on with the step-ups, and prone jackknifes in same fashion
?0 -
But am i suppose to be doing
1 set of squats
wait 60 seconds
2 set of squats
wait 60 seconds
1 set of push-ups
wait 60 seconds
1 set of seated rows
wait 60 seconds
2 set of push-ups
wait 60 seconds
2 set of seated rows
wait 6- seconds
..... and then continue on with the step-ups, and prone jackknifes in same fashion
?
Correct. In the book they are labeled, 1, 2A, 2B, 3A, 3B, etc...
You alternate A and B. So the work out will be Squats (both sets)/Push-ups/Rows/Push-ups/Rows/Step-ups/Jackknife/Step-ups/Jackknife
--Separate question--
What was the final agreement on the lunges? Is it 15 each leg or 15 total? I can't remember lol.0 -
But am i suppose to be doing
1 set of squats
wait 60 seconds
2 set of squats
wait 60 seconds
1 set of push-ups
wait 60 seconds
1 set of seated rows
wait 60 seconds
2 set of push-ups
wait 60 seconds
2 set of seated rows
wait 6- seconds
..... and then continue on with the step-ups, and prone jackknifes in same fashion
?
Correct. In the book they are labeled, 1, 2A, 2B, 3A, 3B, etc...
You alternate A and B. So the work out will be Squats (both sets)/Push-ups/Rows/Push-ups/Rows/Step-ups/Jackknife/Step-ups/Jackknife
--Separate question--
What was the final agreement on the lunges? Is it 15 each leg or 15 total? I can't remember lol.
I did 15 per a leg, but It just about killed me .... lol
I had thought I was doing it wrong both sessions, but I was not sure. I was more worried about my nerves, and my overload of of info. I still felt the workout so I am sure I still accomplished some good, but tonight I will be sure to do it right! Thank You0 -
At NancyRose:
I feel I'm still working out the kinks , guess first few workouts are learning and the rest we knock out of the ballpark!!0 -
At NancyRose:
I feel I'm still working out the kinks , guess first few workouts are learning and the rest we knock out of the ballpark!!
Completely agree :drinker: It's a learning process, and no one is instantly perfect. So here we are on the path to enlightenment together. happy to have you along the way :happy: !!!0 -
Back from Workout B2. Happy with how it went.
Increased my deadlift to 25kg kept everything else the same because I struggled with them last time.
Can already tell I'm going to be sore tomorrow!0 -
Workout A3 was yesterday evening. Lower reps so I upped the weight for everything - I even managed to get the Olympic bar onto the squat rack without help!
Squat - 35kg/12 x 2 (I feel like a beast doing these !!!)
Press Up - 45degrees/12 x 2 (these were really really hard and I almost collapsed a couple of times so I think I'll stay at this level for a few workouts!)
Seated Row - 20kg/12, 25kg/12 (25kg was tough and I almost didn't make it, and I'm pretty sure my form was rubbish so have to work on that)
Step Up - 9kg/12 x 2 (moving this up again next time)
Prone Jacknife - BW/10 X 2 (I can't believe I ever found these difficult!)0 -
My A2 workout was yesterday, I'm feeling sore because I pushed myself but feeling good!
Push ups are very callenging for me, even on my knees, I collapse at rep 8. So this is something I'll keep working on.
I did Step ups with 40lbs and holding the weights was difficult, I guess my grip is weak! I also evelated the step to be higher than last A workout.
The Prone Jacknife is doable, but I feel it working out my entire body- I love it!
And I feel so Beastlike doing my Bar Squats, I did the Olympic bar- I love it!!!
Hope everyone is well!!0 -
My A2 workout was yesterday, I'm feeling sore because I pushed myself but feeling good!
Push ups are very callenging for me, even on my knees, I collapse at rep 8. So this is something I'll keep working on.
I did Step ups with 40lbs and holding the weights was difficult, I guess my grip is weak! I also evelated the step to be higher than last A workout.
The Prone Jacknife is doable, but I feel it working out my entire body- I love it!
And I feel so Beastlike doing my Bar Squats, I did the Olympic bar- I love it!!!
Hope everyone is well!!
40 lbs in each hand, or total?!0 -
I am wondering if this is something I should even be considering trying at my age, 51? I read the book and many of the comments on the board and it sounds like a good way to get fit.0
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S1W2 done...here are the stats:
Squats: 15 x 55 lbs
Push-ups: 15 x normal push-ups
Seated Rows: 15 x 50 lbs
Step-ups: 15 x BW
Prone Jackknife: 8 x BW
Deadlifts: 15 x 75 lbs
Dumbbell Shoulder Press: 15 x 10 lbs (each hand)
Wide-grip Lat Pulldowns: 15 x 50 lbs
Lunge: 15 x 5 lbs (each hand)
Swiss-ball Crunch: 8 x BW0 -
Stage 1 Workout A4 completed today.
I'm progressing well I think - had to take a few rest days coz my back was twinging.
Squats: 12 x 37.5kg (2 sets)
Push-ups: 12 x 45degree push ups (2 sets)
Seated Rows: 12 x 25kg (1 set) 12 x 20kg (1 set)
Step-ups: 12 x 10kg (2 sets)
Prone Jackknife: 10 x BW
I do like this workout out. Feel like I really know what I'm doing with it all now0 -
Really looking forward to tonight's workout (A). I've always loved squats and I've been increasing the weight every time. I think tonight I'll start with 95 lbs for the first set and increase to 100 for the second two! I love, love, love this workout!
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I am wondering if this is something I should even be considering trying at my age, 51? I read the book and many of the comments on the board and it sounds like a good way to get fit.
I think this would be great at any age! Though I'm not medically trained, but maybe your Dr could help0 -
Just started A1 today!
My gym was super busy and I couldn't wait for my turn for barbell so I did the squat with dumbbell today.
Squat 15lbx2 15 rep 1 set 20lbx2 15 rep 1 set
Seated row 30lb 15 rep 1 set 45lb 15 rep 1 set
push up on work bench 15 rep 2 set
step up on bech BW 15 rep 2 set
prone jack knife 8rep 2 set
I misread the book and did special work out on the end : P oh well now i am rereading the book and realized that you are supposed to do that after last work out for stage 1! I guess I can compare this to the last and see how much a progress I made in 6 weeks. step up was the hardest for me, I am wondering if it is too high for my hight. I am 5'1 and used the bench about a foot off ground, it was chanrenging to complete 15 with ought any weight..
my number seems so small compare to the others but I will work my way up!0 -
S1A3 done today...
Squats: 12 x 65 lbs
Push-ups: 12 x normal push-ups...raised feet up on the aerobic step
Seated Rows: 12 x 60 lbs
Step-ups: 12 x BW+10lbs (5 lb each hand)
Prone Jackknife: 10 x BW0
