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bdasko · 06-25-2009, 02:56 PM

Stage 1, Workout A1.

I actually forgot my workout notebook so I had to go off memory. I actually did OK.

Squats - 30lbs, 1x 15, 1x11
Rows - 10lbs, 2x15
pushups - 60 degrees, 2x15
lunges - BW, 1x15
step-ups on a box (about 6" lower than the bench) 1x15 on both sides
Prone Jackknife - 2x15

A few months ago when I quit working out I was at 50lbs squatting 2 sets of 10, which was the max I was able to do without a squat rack. Now I'm at a gym but didn't think I could do the 45lb bar so I did dumbbell squats.

The pushups were too easy but the next step down (on the bench) is too low for me to be able to do more than a few. I'll have to figure out something better for those.

The rows I did the wrong ones, but it was OK. 10lbs was too light but I couldn't find a 15 lb dumbbell so we'll see for next time. Edit - I just re-read this and realized how dumb I was... I was using 15lb dumbbells for the squats! Why did I not find them again for the rows? Lame. My brain must have not been working

I couldn't remember the step-ups until I was halfway through the lunges but I think it would have been an OK sub.

The Jackknife wasn't too bad, I didn't fall off like I thought but I felt like such an idiot... mainly just because my shirt kept getting untucked and then my belly would hang down (remember, 2 c-sections, lol). But at least no one else was in the room... just in the hallway outside

I also forgot only 8 of those, so I did 15 both times but that isn't too bad.

06-25-2009, 02:56 PM	#2 (permalink)
bdasko Member Join Date: Jun 2009 Posts: 47	Stage 1, Workout A1. I actually forgot my workout notebook so I had to go off memory. I actually did OK. Squats - 30lbs, 1x 15, 1x11 Rows - 10lbs, 2x15 pushups - 60 degrees, 2x15 lunges - BW, 1x15 step-ups on a box (about 6" lower than the bench) 1x15 on both sides Prone Jackknife - 2x15 A few months ago when I quit working out I was at 50lbs squatting 2 sets of 10, which was the max I was able to do without a squat rack. Now I'm at a gym but didn't think I could do the 45lb bar so I did dumbbell squats. The pushups were too easy but the next step down (on the bench) is too low for me to be able to do more than a few. I'll have to figure out something better for those. The rows I did the wrong ones, but it was OK. 10lbs was too light but I couldn't find a 15 lb dumbbell so we'll see for next time. Edit - I just re-read this and realized how dumb I was... I was using 15lb dumbbells for the squats! Why did I not find them again for the rows? Lame. My brain must have not been working I couldn't remember the step-ups until I was halfway through the lunges but I think it would have been an OK sub. The Jackknife wasn't too bad, I didn't fall off like I thought but I felt like such an idiot... mainly just because my shirt kept getting untucked and then my belly would hang down (remember, 2 c-sections, lol). But at least no one else was in the room... just in the hallway outside I also forgot only 8 of those, so I did 15 both times but that isn't too bad.