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!)

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?!

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 BW

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!

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!

Stage 1 Workout B4

Finally think I've gotten the hang of deadlifts without hurting myself - it helped I actually got to use the Olympic bar this time

Deadlifts - 2 x 12 (35kg)
Overhead Press - 2 x 12 (6kg)
Lat pulldown 1 x 12 (25kg) 1 x 12 (30kg)
Lunges - 2 x 12 (6kg)
Swiss Ball Crunches - 2 x 12 (5kg plate)

Onto the serious part of Stage 1 on Friday! 3 sets!!!!!

I did stage 1 5A on 11/8/2013 here is where I am at:

Squats 115 lbs (Smith Machine) I do not have a spotter 10x3

Push- Ups 10 @ 45 degree angle (need work here)

Seated Row 70 lbs 10x3

Step Ups (using step aerobic platform 5 levels high) (knee height on me) 50 lbs (2/ 25 lb. dumb bell) 10x3 (almost killed me!)

Prone JackKnifes 12x3 (Love these!)


Stage 1 5B on 11/11/2013

Deadlifts 70 lbs 10x3

Dumbbell Shoulder Press 20 lbs dumbbells 10x3 (need some work here)

Wide Grip Lat Pull 65 lbs. 10x3 (a little hard to pull fully to my chest level on last 3 reps on set 3)

Lunges 15 lbs dumbbells 10x 3 (I HATE, HATE, HATE, these) 10x3

Swiss Ball Crunches 12x3


There it is I am pretty happy with it so far.... love the sweat, and I feel like a wet noodle when I'm done. My muscles are tight for half to the next day, but never really sore or too uncomfortable the next day. I think I am online with what I should be able to do. Advice if I need improvement on any of my numbers would be greatly appreciated.

Hi guys! So excited to be starting this program again (had to stop due to injury a few months ago.) I did workout A1 last night and here are my results:

Squat: 45 lbs 2x12
Row: 30 lbs 1x12 45 lbs 1x12
Push ups: 2x12 at 45 degree angle (had to stop a few times, need work)
Step ups: 2x12 15lb dumbells in each hand about a foot and a half step
Jack Knives: 2x8 only to shins, not toes

VERY sore today Looking forward to workout B1 (aside from the stupid lunges)

Stage 1 Workout B6


Deadlifts - 2 x 10 (35kg) 1 x 10 (40kg)
Overhead Press - 3 x 10 (8kg) Struggled massively
Lat pulldown 1 x 10 (25kg) 2 x 10 (30kg) I don't seem to be advancing on these at all
Lunges -2 x 10 (8kg) 1 x 10 (10kg)
Swiss Ball Crunches - 3 x 12 (5kg plate)

Onto the serious part of Stage 1 on Friday! 3 sets!!!!!

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?!

40 total! lol

Stage 1 complete! I feel like I made some decent gains-having never lifted before. I do need to get gloves because my grip held me back a little at the end. Here are my numbers start/end.

squats: BW/120#
push ups: 30 degree/floor
seated row: 20#/70#
step ups: 5 risers - 5#/17.5#
prone jackknife: BW

deadlift: 40#/110#
shoulder press: 10#/17.5#
lat pulldown: 40#/85#
lunge: 5#/17.5#
crunches: BW/20#

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?!

40 total! lol

Hahaha...okay! I started with 15 lb weights in each hand and am now at 30 each (struggling because of grip strength).

Thanks guys! I never lifted before and now wish I had. I build muscle easily and see results much faster than doing cardio.

I have just started Stage 1 and man it was hard as i had never lifted before. I started with 2-3 lbs:( i know its very less but i was very very hard for me

Everyone is individual with their starting strength! The fact that your starting is the important part! :happy: Welcome to the club! We are happy your here!

Just back from Workout B7 today and other than the OHP I am happy with my progress. OHP is just stalling...I'm really struggling with it Which worries me for the Front Squat Push Press in the next stage!!!!!

Deadlifts : 3 sets of 8 x 45kg
OHP : 1set of 7 x 10kg, 2 sets of 8 x 8kg
Lat Pulldown : 1set of 8 x 30kg, 2 sets of 8 x 35kg
Lunges : 3 sets of 8 x 12kg
Swiss Ball Crunches : 3 x 15 x 10kg