Stage 1
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Thank you jenlwb :happy:^^^^^^ sorry still trying to figure out the quote thing. How do you quote just one paragraph not the whole thing???????
Just cut out/delete the bits you don't want! And start typing your reply after the end quote (the bits in the square brackets mark the start and end of the quoted bit).0 -
I did the last A workout of stage 1!!!!!! I will be doing B sometime this week. I have been doing the program lately twice a week on the days I dont teach Zumba but I would like to finish the special workout by next weekend so I can move on. So I might double on workouts this week. Probably B onTue am, Zumba pm. 1st special workout Thu in am/Zumba pm and 2nd on Sat. For those beyond stage 1, did you rest a week before starting stage 2? I could only do 2 sets of the squats with 40lb DB, by the third one I felt pain on the back of my left shoulder. I tried to lower the weight to 35 to do the last set but it still hurt so I decided to skip it. I did the push ups on the floor, yeah!! Challenging...
grapenut, nice guns!!!!!!!!!!!!!!!!!!! keep on dancing girl!!!! I love salsa!!!! dancing that is... LOL
thankyou4thev, I use DB for my lunges, dont have a barbell. I workout at home. I started with 15lbs but increased to 17.5 in the second set. It was kinda wobbly. I alternate between regular lunges and static ones depending on how I feel. I try to do them in perfect form but doesnt always turn out that way. I used 25lbs last time and have plans to increase the weight in my last workout and see what happens. With heavier weight I will probably do static lunges or reverse lunges next time.
Have a great one!!! :flowerforyou:0 -
today was my third time of doing workout A. I did 55 pound squats today and was really proud of myself, even though i could tell i felt a little wobbly, so I think I'll stick with that weight one more session
for the step ups...so you focus more on higher steps or higher weight? I've been staying at the same height which is about knee height and upping the weight of my dumbbels, but should I be doing the opposite?0 -
I only had one size stool so I just tried to increase my weight each time. I just ordered a bigger and taller step (The transfirmer??) so now I will try more weight and a little more height.0
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Hello everyone!
I just finished reading this book today and I am freaking out. According to my calculations I have to take in 2,800 on workout days. That seems too high to me. I mean come on, I have been doing 1,300 calories and now I am supposed to jump to 2,800? I don't know how to put myself in the mind frame to do this. I am 208 lbs and I still have 50 to lose in the next 6 months. To take in that many calories seems counterproductive to me. I am going to try to suck it up and do as the authors suggested. I was just wondering if anyone else had similar feelings starting off?0 -
Hello everyone!
I just finished reading this book today and I am freaking out. According to my calculations I have to take in 2,800 on workout days. That seems too high to me. I mean come on, I have been doing 1,300 calories and now I am supposed to jump to 2,800? I don't know how to put myself in the mind frame to do this. I am 208 lbs and I still have 50 to lose in the next 6 months. To take in that many calories seems counterproductive to me. I am going to try to suck it up and do as the authors suggested. I was just wondering if anyone else had similar feelings starting off?
That s strange... I am 205 and my calculations have me at 2,050 on workout days (1.4 multiplier) and 1,750 on non-workout days (1.2 multiplier).0 -
Hello everyone!
I just finished reading this book today and I am freaking out. According to my calculations I have to take in 2,800 on workout days. That seems too high to me. I mean come on, I have been doing 1,300 calories and now I am supposed to jump to 2,800? I don't know how to put myself in the mind frame to do this. I am 208 lbs and I still have 50 to lose in the next 6 months. To take in that many calories seems counterproductive to me. I am going to try to suck it up and do as the authors suggested. I was just wondering if anyone else had similar feelings starting off?
I just ran your numbers and the 2800 cals is if you're in maintenance and on a strenuous workout day. If you're still trying to lose weight, with your age and weight you should be eating 1910 on a rest day, and 2205 with active workout. Sound better? :drinker:
Go to this link for an excel doc which works it all out for you, also has good log sheets that make following the workouts easier!!
http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs0 -
Thank you! Someone else had suggested that I must have calculated something wrong. I am reading the book on my tablet and the font was a little small.0
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Thanks. You are right, this one sounds much better!0
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Hi all!
I just wanted to check-in and say I finished up stage 1 today! About a month late due to a a back injury, but I made it nonetheless! I loved every minute of it, except for the sciatica, which was my own fault.
See you all in Stage 2!0 -
I'm glad some of you are coming over to Stage 2!!
Good luck to those of you still completing Stage 1!!0 -
So am I the only one who randomly checks out my reflection while flexing or makes other people feel my newly found muscles?
I've completed workout 5 for both A & B now and can dead lift 90 lbs, squat 75, bent over row 67 and shoulder press 23. My step ups (44) and lunges (36) aren't very impressive yet but that's why I need to do them! And I'll get there eventually.
I did all three sets of 10 pushups on the floor nice and deep and all my jack knives are regular jack knives instead of prone JK. I know I can move up to the T pushups but what do you do if you're already doing regular JK's? Just do more per set? My crunches I do the extended arm version with weight and that seems to be working out because I can just up the weight.
I was worried about eating higher calories but now I'm really glad I trusted the book. My weight hasn't climbed but my pants fit a little bit better even for the short time I've been doing this. But the best part is, I'm feeling strong! I love feeling strong! I can also curl my 80 son now and impressed all the boys I teach in Sunday school
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I'm starting my last week of Stage 1 today and I'm really looking forward to starting Stage 2. Right now I can squat 105 lbs (although that may change after today's workout
) and deadlift 95 lbs.... I must say I NEVER thought I would be able to do either of these weights and its only Stage 1?! I haven't lost any weight but I'm losing inches and can definitely see some definition. Love lifting heavy! :laugh: 0 -
you all are SO inspiring to me!!!0
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I'm starting my last week of Stage 1 today and I'm really looking forward to starting Stage 2. Right now I can squat 105 lbs (although that may change after today's workout ) and deadlift 95 lbs.... I must say I NEVER thought I would be able to do either of these weights and its only Stage 1?! I haven't lost any weight but I'm losing inches and can definitely see some definition. Love lifting heavy! :laugh:
That's amazing, well done.
I did Stage 1 Workout B2, and it didn't really kick my *kitten* like last time. I really need to up my weight on everything.0 -
Wow you ladies are really lifting heavy! I've just finished workout A for the 4th time, increasing my squats and DLs 2kg each time, but both only up to 24kg (53lbs). Shoulder presses not progressing AT ALL, but for my push ups my hands are now on the 2nd stair instead of the 3rd stair up.
I'm feeling fab on all this protein, but my knees are a bit achey. Might be the cold tho!0 -
knittponder--
I am so checking out myselfin the mirror and asking people to feel my muscles. I don't think anyone else has been impressed with the changes except me, but that's the most important anyway, right?0 -
Great work, all!
I am not having anyone feel my muscles, just yet. (And, nope, I can't do push-ups from the ground, yet....I tried, and got in 2 good ones and that was it!) But, as I'm aiming for changes to actually materialize in April-ish, I'll probably be unable to contain myself by that time.0 -
I'm starting my last week of Stage 1 today and I'm really looking forward to starting Stage 2. Right now I can squat 105 lbs (although that may change after today's workout ) and deadlift 95 lbs.... I must say I NEVER thought I would be able to do either of these weights and its only Stage 1?! I haven't lost any weight but I'm losing inches and can definitely see some definition. Love lifting heavy! :laugh:
Awesome!!!!!!!!!! Inspiring too!0 -
my shoulder raises are going nowhere fast...that's kind of a fail for me. I tried to go up to 15 per dumbell and could only do like 8 before I was arching so bad it wasn't worth it.
my squats are at 55 and I did 65 deadlift last week. Hoping to get deadlift to 75 tomorrow!0 -
knittponder--
I am so checking out myselfin the mirror and asking people to feel my muscles. I don't think anyone else has been impressed with the changes except me, but that's the most important anyway, right?
Absolutely! I'm having fun impressing myself. Seriously!
And Beeps, 2 pushups from the ground are pushups from the ground!0 -
I've had a few people feel my bicep muscles after my boyfriend commented on them one time. He put his hand on my arm and I flexed and he said, "Wow, your biceps are getting big! They're going to get bigger than mine!" :laugh:
I keep flexing to see that the muscles are actually there. I've never had any muscle on my arms before, so this is completely new! :laugh:0 -
I'm so pumped! I'm starting Stage 1 Special Workout A today. I can't wait to see how many reps I can do. Special Workout B will be Thursday and then it's a week off and on to Stage 2. Anyone else doing the Special Workouts this week?0
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I keep flexing to see that the muscles are actually there. I've never had any muscle on my arms before, so this is completely new! :laugh:
^ I'm right there with you! For the first time in my life when I flex my arms, little bumps pop up!! Woohooo!
Jennifer, I'm also doing special workouts this week. I just have to complete AMRAP Workout B, then on to stage 2! I think I'll do the special workout tomorrow, then rest from Wednesday-Wednesday before moving on to stage 2. Here are some stats for you:
Currently...
squatting 115 lbs. (started at 65)
deadlifting 90 lbs. (started at 60)
should pressing 20 lbs. (started at 10)
rowing 30 lb. dumbbells (started with 20s)
& lunging with 25 lb. dumbbells in each hand (started with 10s!)
I didn't lost weight, and didn't gain either. Still would like to lose a couple pounds of fat, but right now just glad that I'm gaining muscle without gaining weight. Lost 2 inches total, and my clothes are fitting just a bit better! AND, I did this with a less than perfect diet, so for you ladies who are better behaved than I, you can probably expect to see even better results.0 -
Stage 1, Special Workout A is done. It was SO much fun! I highly recommend not skipping it for those of you who might be considering it. Here are my stats for Workout A:
Squat: Starting weight: 40 lb., Ending weight: 60 lb. (I couldn't go any higher because I couldn't lift the dumbbells up!)
Push Up: Starting was 8 (on knees). Ending 15 regular
Seated Row: Starting weight: 30, Ending weigh: 50
Step Ups: Starting weight 20 lb. in each hand, Ending weight 25 in each hand
Special Workout stats:
Squat: 50 reps with 40 lb.
Push Up: 40 reps on knees
Seated Row: 30 reps with 30 lb.
Step Ups: 40 reps on each leg with 20 lbs in each hand (My hand grip gave out, so I had to stop. My legs wanted to keep going!)
Prone Jack knives: 20
It's nice to see improvement. Now, I just need to get an Olympic bar and bench so I can see what I can REALLY do. 0 -
I just love reading this thread....it really is VERY inspirational!!
Some of you went from ZERO strength (relatively-speaking) to some GREAT numbers!! All in one stage - 5 weeks. Impressive.
I am sooooooooooo proud of all of you (and us!).0 -
How tall are the stools you guys are using for the step ups with weights??0
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I'm using a 20" bench. (Sometimes 22"....which is probably not that great for my knees!)0
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I'm doing the Workout B in the Special Workouts for Stage 1 tomorrow.
It's going to kill me not to lift next week...Did anyone not take a week off,before they started Stage 2?
I'm getting my Squat Rack this weekend,we ended up buying one off someone. So,now my hubby doesn't have to make one.
I'm just a tad bit excited to get it all set up!0 -
How tall are the stools you guys are using for the step ups with weights??
I have a step but I prefer to use my weight bench because it's taller- 21" (I'm 5'9"). My preference would be to step taller and then work up the weight. But that's my preference and I don't recall there being any guidance in the book which should take precedence- weight or height.0
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