Just completed workout 1A. I must have done something wrong because it only took me about 20 minutes. I will up the weights next time because I was barely sweating when I was done.

I completed B1 today and did a much better job at choosing my starting weight than I did with workout A. I completed all the reps but the last few were a struggle. The only thing I found particularly easy were the Swiss ball crunches. So my question for B2 is, do I increase the reps or add a weight?

From what I've seen other places, add a weight. Hold it on your chest and if thats to easy hold a dumbell above your head

realrayne - great job finishing Stage 1! Your numbers are awesome! I'm ALMOST halfway through Stage 1 and I have a feeling I won't be able to add much weight for the shoulder presses either... I've started at 10, and even for the decrease in reps for my 3B workout tomorrow I don't know that I'll be able to add any weight. I tried doing 15 lbs and I think I got through about 2 reps!

nickm - thanks for that video! I was doing the pike jackknives and not really finding them to be enough of a challenge and I think the way he does them in that video (with the ball starting closer to his knees) will be a good way to add some challenge.

My 3A numbers:
Squat: 70 lbs
Push ups: T push-ups with BW. I don't find the actual 'push-up' part to be super hard with these, but rather maintaing my balance while I turn onto one hand. I've fallen over a couple times! So I have to do them really slow which is quite hard haha.
DB Rows: 18.5 lb DBs
Step-ups: 28.5 lb DBs. I really need to find a higher step at home for these, but I'm so short that almost everything is TOO high! lol
Pike jackknives: 10

I think that after I'm done with 4A and 4B I will start doing my workouts at the gym instead of at home. Since I'm starting to up my weights I need more options & supervision! Haha. I'm looking foward to my B workout tomorrow - for some unknown reason I just prefer the B workouts. Hope you all are well!

Hey all,

I just started Stage 1 - 1A today. I have definitely chosen not enough weight. So will start with more on 1B straight away.

However, I can see running into trouble as the gym I go to (a hotel one) doesn't have an olympic bar and dumbells just up to 25kg each.

Guess I will have to start looking around for a nice gym with a good free weight section.

Jessica, I finished stage 1 Wednesday. Are you doing the AMRAP? I think tomorrow I will do 2 sets of A & B exercises along with using my starting weights as warm ups (just to feel the difference) :happy:

Our numbers look pretty similar.

Jessica/Manic --- great job and congratulations on finishing up Stage 1.

So I did 5A today. When I was getting the weights ready for my squats I accidentally looked at my B workout log (at the deadlifts, 105 lbs) instead of my A workout log (squats, 75 lbs) and I squatted 105 lbs 3x10 today! I figured it out after I was done with all three sets.... I was wondering why it felt SO incredibly difficult!

Completed A2 today. Did a much better job at getting to the right weight? It was much more challenging than the first time. I did forget to alternate the push-ups with the seated rows so I needed up doing both sets of push-ups and then my rows. I kept the weight the same on my squats and concentrated on getting my legs as close to parallel as possible. It was definitely a challenge. Increased weight on everything else.

So I need a good routine of streching afterwards, but I'm kind of at a loss. Any suggestions?

Hi Ladies,
Well, I was hoping to do one more B workout (instead of AMRAPs I did an extra A, then wanted to do an extra but I had a cortisone shot in my foot...which put me into a forced rest week. So, guess I won't do that last B, and will just rest, then start Stage 2 as soon as my foot feels better. Hopefully soon! Thought I'd post my results:

A
Squat: 65 lbs. > 110 lbs.
Push-up Step plus three risers > floor
Seated Row: 40 lbs. > 75 lbs.
Step-up: 15 lb. dumbell > 27.5 lbs.
Prone jacknife: More of a pull-in > good form

B
Deadlift: 85 > 115 lbs.
Dumbell shoulder presses: 10 lbs. > 15 lbs. (shoulder injury)
Wide-grip pulldown: 50 lbs. > 70 lbs.
Lunge: 15 lbs. > 27.5 lbs.
Swiss ball: 25 lb. plate on chest > 12 lb. medicine ball over head

During this phase, I lost 2 lbs and several inches. I ate 1550 cals plus exercise cals throughout, and the only cardio I did was a 10 minute elliptical warmup and around 20 minutes on the stationary bike afterward lifting--sometimes Tabatas. Occasionally, I'd throw in a walk, but not often. In Stage 2, I'm hoping to add a little more cardio. See you there!

B4 yesterday... shoulders super sore today. I had to do my shoulder press sets in a row because MuscleMan was hogging the lat machine. I had to find another lat machine for that set... not quite the same, but it had to do.

It was quite comical to watch MuscleMan "lift" the weights he had set... he had to literally lie all the way to get the weights up.

So, is everyone doing the warmup exercises and sets? I keep forgetting to do them. Does it just help prevent injury or does it actually help you lift more weight?
Also, what is the deal with overhead presses and pushups being so tough? I am progressing fairly well in all the other excercises but I still so weak when it comes to these exercises. I do pushups on the smith bar (second notch from the bottom) and overhead presses with 15 lbs. I can complete half a set with 20's but that's it. I'll be doing 6B tomorrow.

Wow.. I read this thread from the very beginning there are some great links to excel worksheets and video's on proper form.. I found out i was doing the Romanian Deadlift instead of just a deadlift. Will correct that pronto, and that my step up step should be higher.

I have been randomly lifting for a few weeks now following some of the suggested exercises, actually read the book about a month back, but just decided to commit to the program this week, as my cardio is sidelined due to a glute strain that's slowly healing.. I was running (10k training) and Muai Thai Kickboxing 3 days a week.

I just did Stage 1 Workout 1B today, but in fact I read the wrong page and ended up doing stage 2 workout B by accident.. Oh well.
In any case, Im loving it. I'm currently eating at TDEE-15% (and losing weight) so ladies make sure you are fueling your body. I know it seems scary to jump from low call to close to 2000 or more, but our bodies need it!!

If anyone is close to the same starting point as me, feel free to add me.

Hi all,

I completed workout 2b today.

Dead lift - 30 lbs, I'm really concerned about form here and really afraid of hurting my back as I have a weak back to begin with.
Shoulder press - 10 lbs increased from 8
Lat pull downs - 45 lbs up from 30
Lunges - 30 lbs (15 lb dumbells)
Swiss ball crunch - with 10 lb weight (much more of a challenge)

Some one asked about a warmup. I do a warmup but not the one on the book. I do squats, lunges, some lower and upper back stretches and jumping jacks to get my heart pumping.

Ok so for workout 3A the idea is to increase weight, while decreasing reps, right?

And one side note, I was watching a lady do squats on the Smith machine today. Her form was better than mine, so I think I might give it a try. Anyone use it, that has any tips.

OW.. are my thighs ever hurting from the accidental weighted split squats i did yesterday..

I'm introducing a co-worker to the program tomorrow. I will teach her 1A while doing my 2A.
I hope she wills tick it out with me, but actually I'm not too confident she will.