recommendation for all women and pushups... I was in the Army for 12 years... so treat it like boot camp...

1. Never drop to the knees (not allowed...EVER)
2. Resting position is bent in half with butt in air
3. Do as many as you can complete full form - even if it is only 5. Then the next time..do more...
4. After a couple of weeks, give yourself a test on them - see how many can be done in full form in 2 minutes (that was our PT test)


The only way to get really good at them is to just do them - relentlessly. I used to love them while I was active duty and could easily knock out 65-70 in a 2 min period I can still do them (not that many lol)

You CAN do them - it sucks trust me lol it is great for building up strength...

Thanks for this - It really is a little difficult at 234lbs.
I Have sero-negative arthritis and have recently gone drug free. My Rheumatologist has in fact banned me from anything other than swimming and Yoga.
So I am really trying to do the best I can, I just will not get the same results as quickly.

Good job!!

This is week two for me. When I was doing my own strength training regimen, I would up my weights every week...or depending on how lifting feels on that day. I aim to do that. Last week, for example, I deadlifted just the 45 lbs. bar, to get used to it and the proper form. This past Monday in Set One of the Deadlift, I added 10 lbs, then ten more lbs in Set Two.
Today I am hoping to add some weight to the squat bar, as last week I did it without. Hopefully I can do a few sets, if not, I will go back lighter and try with weights again and again, until I get there

Good luck!

I just started this morning too!

For those that have been at it a week or so now, how often are you upping your weights? And by how much? I thought this morning's workout was pretty easy so I'm probably not using enough weights. I figured I'd up weights when a new week starts - so do two workouts at the same weights and then up them the next week. Is that how you do it?

In for just starting the program too. I have done stage 1 workouts A and B two times each just to get familiar, but I am "officially" starting the program next Tuesday when I get back from vacation. For the time being, I am planning on doing the workouts with dumbbells only. I am looking on Craig's list to buy a bar and weight set, but for now I will make due with what I have. Anyone else doing just dumbbells?

Believe it or not I got my rack, weights, swiss ball and bench at Wal-Mart. Ordered it online and I am pretty happy with it. Didn't cost me a fortune either. Message me if you want the links to the items I got. So far so good with them - I was surprised in the quality and durability lol

Thanks for the advice! And you are right, practice does make perfect. A while ago I could not even do one on full body. Now, even though I do not go as deep (which am working on), I can do 12-15!

recommendation for all women and pushups... I was in the Army for 12 years... so treat it like boot camp...

1. Never drop to the knees (not allowed...EVER)
2. Resting position is bent in half with butt in air
3. Do as many as you can complete full form - even if it is only 5. Then the next time..do more...
4. After a couple of weeks, give yourself a test on them - see how many can be done in full form in 2 minutes (that was our PT test)


The only way to get really good at them is to just do them - relentlessly. I used to love them while I was active duty and could easily knock out 65-70 in a 2 min period I can still do them (not that many lol)

You CAN do them - it sucks trust me lol it is great for building up strength...

I was supposed to do A2 this morning but I've got this pain up the back of my leg below my calf - is that the achilles? I did just cardio yesterday - rode the bike so I'm not sure what I did to aggrevate it. So I'm taking today as a rest (from everything) day and will see how it feels tomorrow.

I have been doing lifting on and off, so I started a little higher:

Squats: Bar (45lbs)
Rows: 30lb the first set, 45 the second
Pushups: I suck so I do 45 degree angles... barely
Step ups: 15lb dumbells

What I am planning on starting with for B is:

Deadlifts: 65lbs
Dumb Bell Shoulder Press: 10 lbs
Lat Pull Down: 45 lbs
Lunges: 5-10 lb dumb bell
Swiss ball crunches: add a ten pound plate

Hope this helps!

Hey all, I hope you don't mind me chiming in...I've just started week 4, but there doesn't seem to be anyone chatting who is around the same, and you guys seem chatty

That's brilliant advice about the pushups clambert1273. I've been trying to get mine lower and lower; I started off pushing againts a bench maybe 2.5ft tall, and now I'm using one 1.5ft...and I'm still failing at a couple of them...can't do one off of the floor yet!

I just completed workout A5, which is where the sets increase to 3, and holly molly I noticed a difference.

Here are my results and stats so far if anyone is interested for motivation purposes...

START - Oct 28th

Squats: 55lb
Step ups: 24lbs (12lb dumbells)
Seated Row: 40lbs
Pushup: 45 degree incline
Deadlifts: 65lbs
Dumbell Shoulder Press: 20lbs (10lb dumbells - really struggeled with this!)
Lat pull down: 50lbs
Lunges: 24lbs (12lb bumbells)

Weight: 189lbs
Waist: 34"
Hips: 44"
Bust: 43"

NOW

Squats: 115lb
Step ups: 50lbs (25lb dumbells)
Seated Row: 80lbs
Pushup: 30 degree incline
Deadlifts: 75lbs
Dumbell Shoulder Press: 25lbs (12.5lb dumbells - still weak!)
Lat pull down: 70lbs
Lunges: 40lbs (20lb bumbells)

Weight: 188lbs (down 1lb - gained 5.3lbs of LBM and lost 4.3lbs of BF)
Waist: 33" (down 1")
Hips: 42" (down 2")
Bust: 43" (boobs haven't moved!)

Hey all, I hope you don't mind me chiming in...I've just started week 4, but there doesn't seem to be anyone chatting who is around the same, and you guys seem chatty

I'm glad you posted - it gives me confidence to know that I too will get to those weights eventually! Maybe in the not too distant future too!

I can't remember the other weights I was using. I know my highest dumbell weight is 12 lbs and I haven't used that for anything - yet!

I have found the increasing weights is mostly in my head! Like when I increase I automatically think 'oh I'll never be able to do this, but I can always bring it back down when I find I'm struggeling', and then I end up completing the set just fine! It has been said before, and it's true...you are stronger than you think!

Good luck with the program!

Good work, ladies!!

Monday starts week 3 for me!!

Did B3 today completed week 2. DL 80, the rest 10lbs in each hand except crunches they were bw. Feels great.

Screwed!!!
Damaged my LCL and MCL in my right knee. This happened about 5 weeks ago and I have been trying to push through it.
Rest and Anti-inflammatory this week. Friday, x-rays and sonar.......
This is a real bother as I have already had 8 arthroscopy ops previously.

firedupfriend sending positive thoughts.

Hi everybody! I am starting today...again! If anyone wants to add a late bloomer!

Yup I agree, lunges are really not my friend! I have crappy knees anyway so although lunges are probably helping strengthen the joint long term, it doesn't make them any more fun.

I usually end up doing walking lunges as it feels a little better on my knees. I was even thinking of getting knee wraps for these and for the squats. Does anyone have any lunge survival techniques??

Lunges kill my knees too! I have noticed that walking lunges really do make them more bearable!!!