5B today.

Deadlift: 95 lbs.
DB Shoulder Press: 15lb dumbells
Lat Pulldown: 90 lbs.
Lunge: holding two 15 lb. dumbbells
DBs Swiss Ball Crunch: holding a 25 lb. weight

For those doing free squats with the bar - do you always have a spotter? I've never tried the squat rack yet, only with dumbells and then the smith machine. but i want to try it. The smith machine really hurts the back of my neck where the bar presses in.. do you have this issue with the free bar?

We are both at the same place. 5B about killed me today, but I guess that helps me know I am doing it right!

Also, I HATE how the dudes are too lazy to take their weights off the power racks. I will actually track someone down to unload it if I have too! If I can't find the dude, I mention it to the worker at the gym so that he can keep an eye out and bust the jerk the next time he sees it. I make sure he knows I am unhappy! lol.. it is the principle of the thing for me!

Yessss. That works. Luckily most of the guys in my gym aren't squatting anything worth mentioning, so I don't mind de racking them, I just hate thinking I'm interrupting someone trying to do alternating sets.

Phew! I did 5B today and it was murdermurdermurder. I think because I've finally settled into weights that are really pushing my limits.. That's why I'm totally going to do at least 10 of each stage 1 workout, though I may go up to 18 as I originally planned.

..I guess I'm also altering the workout slightly - I started 3 sets of 8 in the last workout, but I wouldn't be opposed to increasing my weight and going for 6 reps. I wonder how bad it is to deviate. Ohhh. Well. Thoughts.

105 deadlifts, which I'll increase next time 10-20 lbs, I think would be okay.
20 shoulder press, which I'll increase to 25 next time, pretty sure I'm ready.
85 lat pulldowns, down from 100, but I was sore from burpees.
30 lunges.. I dunno. These still feel awful. Why is my lunger broken? and they make me SO SORE.

I also skipped abs since I was still sore from going gung-ho on workout A.

Confession, my workout 5A was modified. I did bench instead of pushups because my husband said he was tired of pushups (army) and I didn't want to disgruntle him by saying, "Too bad too sad I'm doing pushups watch me now". And for abs, I did jackknives and swiss ball crunches +25 overhead, and I felt really good with the jacknives so I just kept on going. LOL. Paying for it now!

Hey guys! I finished stage 1 (started stage 2 yesterday) and thought I'd give a before/after of my arm. I know it's not much, but to the owner of that body, it's a huge change! And I"m not kidding, I was trying to flex like whoa in that before picture. Hahaha....sad !

Hey guys! I finished stage 1 (started stage 2 yesterday) and thought I'd give a before/after of my arm. I know it's not much, but to the owner of that body, it's a huge change! And I"m not kidding, I was trying to flex like whoa in that before picture. Hahaha....sad !

No way, it's awesome. You can even tell your back and traps look more taut! Congratulations!

Hey guys! I finished stage 1 (started stage 2 yesterday) and thought I'd give a before/after of my arm.

S.E.R.I.O.U.S.L.Y A.W.E.S.O.M.E!!!!!

Finished stage 1!! Stats are all in lbs.

Deadlift: 15 dumbells --> 65+barbell (no idea what that weighs)
Shoulder press: 15s--> 20s (it's getting easy, but the next step up is 30... tried it and ouch)
Lunges: body weight (and dying) --> 20 dumbells (and only grunting)
Squats: BW --> 45+bar
Pushups: 45 degree incline --> floor
Stepups: BW--> 20 dumbells

I don't have a ball so I just do bicycle crunches until I fall off the bench basically.

Almost no increase in other exercises. Also my weight went up a few pounds (to 135, which is where I thought it was, but I got scrawnier than I thought :embarassed: ) Measurements are the same.

Looking forward to TWO

Nice progress Polly, enjoy stage 2 :happy:

Finished stage 1!! Stats are all in lbs.

Deadlift: 15 dumbells --> 65+barbell (no idea what that weighs)
Shoulder press: 15s--> 20s (it's getting easy, but the next step up is 30... tried it and ouch)
Lunges: body weight (and dying) --> 20 dumbells (and only grunting)
Squats: BW --> 45+bar
Pushups: 45 degree incline --> floor
Stepups: BW--> 20 dumbells

I don't have a ball so I just do bicycle crunches until I fall off the bench basically.

Almost no increase in other exercises. Also my weight went up a few pounds (to 135, which is where I thought it was, but I got scrawnier than I thought :embarassed: ) Measurements are the same.

Looking forward to TWO

Awesome, barbells are usually 45 (oly) so that's a damn good deadlift increase! Everything else is amazing too! GO TEAM!

Did the first B workout last night. I definitely did not use enough weight on workout A. I feel it this morning! For anyone doing this at home, how did you do the lat pull down? I held dumbells above my head and used the same motion as a pulley machine. Just not sure if that was the right thing to do or not.
Thanks!

Did the first B workout last night. I definitely did not use enough weight on workout A. I feel it this morning! For anyone doing this at home, how did you do the lat pull down? I held dumbells above my head and used the same motion as a pulley machine. Just not sure if that was the right thing to do or not.
Thanks!

Hi, the next page in the book after lat pull downs shows an exercise called a "pullover" in which you lie on your back with your arms overhead and pull dumbells up until your arms are perpendicular to your body. Apparently it works lats and triceps instead of lats and biceps, but it's still lat enough for them!

Thanks for this! I'll check it out next time.

Did the first B workout last night. I definitely did not use enough weight on workout A. I feel it this morning! For anyone doing this at home, how did you do the lat pull down? I held dumbells above my head and used the same motion as a pulley machine. Just not sure if that was the right thing to do or not.
Thanks!

I do the pullover since I'm doing this at home, too. I actually really like this exercise because of the range of motion it puts my shoulders through; being a desk jockey means I never move my arms above keyboard level. The pullover can be kinda painful if I don't warm it up A LOT but then it feels so good.

I finished stage 1 yesterday
Here are my starting weights and finishing weights

Step ups- 10lbs/22 lbs dumbbells (total of 44lbs)
push up 45 degree/ all on the floor
barbell bent over row (modified for no row machine) 10lb dumbbells / 80lbs w/ oly bar
barbell full squat 10lb dumbbells/ 80lbs w/ oly bar
Prone jackknife- could barely balance/ complete sets of 15 w/ no problem

Barbell Dead lift 45lbs (oly bar) / 105lbs w/ oly bar
Dumbbell shoulder press 10lbs/ 25lb dumbbells
wide grip pullover (modified for no lat machine) 10lbs/ 30lbs
lunges 5lb dumbbells/ 23lb dumbbells (total 46lbs)
exercise ball crunch- body weight/ 20 lbs overhead


I started the program weighing 155.5 and now weight 155- only loss of 1/2 pound

Inches lost

Neck 13.5 / 13 = loss of 1/2 inch
Chest 38.5 / 36 = loss of 2.5 inches
Waist (at widest) 38 / 34 = loss of 4 inches
Hips 43 / 42 = loss of 1 inch
Thighs 26 / 25.5 = loss of 1/2 inch
Calves 15 / 14 = loss of 1 inch

My thighs and hips don't want to give in- LOL!!! I will win, on to stage 2!

4 INCHES OFF YOUR WAIST????????? Amazing! And I'm right there with you on the thights. My thighs will be bigger than my waist before too long. Have fun in stage 2. Just finished my second stage 2 workout and it KILLED me!

Did the first B workout last night. I definitely did not use enough weight on workout A. I feel it this morning! For anyone doing this at home, how did you do the lat pull down? I held dumbells above my head and used the same motion as a pulley machine. Just not sure if that was the right thing to do or not.
Thanks!

I do the pullover since I'm doing this at home, too. I actually really like this exercise because of the range of motion it puts my shoulders through; being a desk jockey means I never move my arms above keyboard level. The pullover can be kinda painful if I don't warm it up A LOT but then it feels so good.

I'm a desk jockey too. I'll be sure to warm up good before attempting.

I do the pullover since I'm doing this at home, too. I actually really like this exercise because of the range of motion it puts my shoulders through; being a desk jockey means I never move my arms above keyboard level. The pullover can be kinda painful if I don't warm it up A LOT but then it feels so good.

I do the pullover too, and I kinda love that it works the triceps. Mine are WEAK. I find this really works them hard. What warm up do you do to prepare for this?

I do the pullover since I'm doing this at home, too. I actually really like this exercise because of the range of motion it puts my shoulders through; being a desk jockey means I never move my arms above keyboard level. The pullover can be kinda painful if I don't warm it up A LOT but then it feels so good.

I do the pullover too, and I kinda love that it works the triceps. Mine are WEAK. I find this really works them hard. What warm up do you do to prepare for this?

At very least I do arm circles, down-dog, then a warmup set with 5 lbs. And lots of stretching over my head; I used to take dance lessons where I learned isolation stretches, but I have no idea what they're called. Basically put your hands up and reach like you're trying to grab something up there, tiptoes and everything, then keep the stretch up but put your body in a strait and sturdy line, and move your shoulder blades down in the back and hold it there. Feels real good.

Also you could lay on your back and put your arms up over your head, gravity pulls them down nicely... and to your sides... as I'm describing this I'm realizing I really ought to do this every morning I have this feeling I could be lifting a lot more if it weren't for my tight shoulders causing discomfort.