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.

I've added an extra two works out in the middle of stage one and repeated another week of 2 x 12 lifts, upping the weight a bit, but I barely ache today (after an A workout) so I'm definitely needing to lift more I think.

Squats - I added another 5kg / 11lbs but might add the same again next workout.

I am really not advancing with the press ups my arms are so shaky Thinking about trying to some press ups at home daily.

Seated rows - I really don't feel this in my shoulders yet...my arms are too weak I think.

Step ups - I'm now stepping onto one of the seats of the seated row machine. It's a lot higher and requires more balance and alot more effort - have dropped the weight down for now.

Jack knifes - Again, not sure I'm doing this right I should be in agony today. I tried looking in the mirror but couldn't really see what I do different to the videos/books.

Roll on next workout!

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Hey Kari, can you get an instructor at the gym to show you how to do it properly? there's lots of links to videos in various threads on here, but nothing beats real life instruction imo Shame the meathead didn't bother to fill you in!

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@Loricolwil & Juicemoogan: I've seen others mentioning NOT using a smith machine or getting away from using it. Maybe others will chime in with some info on that. Thought I'd mention it before you started on it.

I would love to hear some people's experience with it good or bad....because this is what is in my head....I've seen videos and other forum posts about how it's not good to use for squats because it changes your form. BUT isn't that what it was made for? And the fact that the lady I watched the other day had much better form than I do without using it (but that may not be saying much ) made me wonder about it. I'm not trying to be argumentative...just trying to figure out what my best option is.

Would love to have some other share their experience. (Yes, I had to fight the urge to say "would love to have some others weigh in about it" So tired tonight.)

Starting Stage 1 on Thrusday! Wish me luck!

I'll be doing 3A tomorrow. I'm kind of on the lowish end of weights. I tried going up on weights on a few things but I feel like my joints (knees, shoulders) are going to fail on me and I don't want to hurt myself.
Anyone else?

Right there with ya. I feel like a weakling compared to some of the others on here, but I just try to listen to my body and challenge but not overdo. I've been sore after most workouts so I know I'm not going too light.

@Loricolwil & Juicemoogan: I've seen others mentioning NOT using a smith machine or getting away from using it. Maybe others will chime in with some info on that. Thought I'd mention it before you started on it.

I would love to hear some people's experience with it good or bad....because this is what is in my head....I've seen videos and other forum posts about how it's not good to use for squats because it changes your form. BUT isn't that what it was made for? And the fact that the lady I watched the other day had much better form than I do without using it (but that may not be saying much ) made me wonder about it. I'm not trying to be argumentative...just trying to figure out what my best option is.

Would love to have some other share their experience. (Yes, I had to fight the urge to say "would love to have some others weigh in about it" So tired tonight.)

You know, I started my workout um...career (?) when I was 16 which included a smith machine. I got to where I could squat 380lbs on it (could squat about 280ish without it). As far as injuries go, I never had them and that's some serious weight -- even if it was via a Smith machine. Squats are better as far as working out more muscles, balance, etc but from my experience (which is pretty extensive), they aren't the devil either. If my gym didn't have a squat rack, and I outgrew what I could do with dumbbells, I'd use the smith no problem.