Hi Pauline - I'm 5'2" and use a weight-bench for step-ups. I haven't measured the height of my knee, but when I look in the mirror, on the bench I use for step-ups I have pretty close to right angles at my hip and knee when I put one foot on the bench... At my gym, there is one bench that's about 2" shorter that works best for me - the other ones put me slightly above right-angle-height, but I make do if I must...
I used the spotter platform on the back of a bench at first. I've also used the bench, the stairs, a Bosu (I LOVE this, doing super slow, controlled reps) and the side rail on the treadmill. I am not on the "higher is better" train. Too many people use momentum when the bench is high. I feel it more doing them slowly and barely touching down in back, so that's what I do.
So, when are you going to try the stairmaster?
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Warm up for 5 minutes on the elliptical, BW Squats, Lateral Lunges, Reverse Lunges, Inchworm.
Squat Set 1 Bar/10 Squat Set 2 Bar/10 SquatSet 3 Bar/10 Push Up Set 1 30 degrees/10 - bad left shoulder so I will do 45 degrees for the rest Seated Row Set 1 60#/10 Push Up Set 2 45 degrees/10 Seated Row Set 2 60#/10 Push Up Set 3 45 degrees/10 Seated Row Set 3 50#/10 (decided to really concentrate on form)
Step Up Set 1 - BW/10 - used lowest bench I could find...still a reach but doable Prone JackknifeSet 1 12 Step Up Set 2 BW/10 Prone Jackknife Set 2 12 Step Up Set 3 BW/10 Prone Jackknife Set 3 12
My legs and gluts aren't sore at all today. As a matter of fact, the only soreness I really have is my left shoulder which is achy. Everything else, arms, back, legs, core feel just fine. Overall I feel physically drained, but not muscle soreness. Should I feel more sore or am I OK just feeling like a limp rag?
Thanks, Sally! I tackled the StairMaster at the gym today. It looks a lot more imposing than it actually was. I only did it for about 5 minutes post workout. I went up to Level 8 which was very doable without being thrown off the back! Seriously, I think it will be a fun alternative whenever HIIT starts.
I read a couple of threads and watched a couple of videos about deadlifts and I decided to use risers today to hold the bar at the height it will be when 45 plates are on it. It made the exercise so much easier than lifting from the ground up! I deadlifted 65# today. I think I can go heavier next time...
Deadlifts - I used risers for the first time after reading a couple of threads. Perfect! Set 1 55#/10 Set 2 60#/10 Set 3 65#/10
Dumbbell Shoulder Press Set 1 10#/10 Wide Grip Lat Pulldown Set 1 50#/10 - concentrating on form
Dumbbell Shoulder Press Set 2 10#/10 Wide Grip Lat Pulldown Set 2 50#/10
Dumbbell Shoulder Press Set 3 10#/10 Wide Grip Lat Pulldown Set 3 55#/5, 50#/5
Lunges Set 1 10#/10 Swiss Ball Crunch Set 1 10#/12
Lunges Set 2 10#/10 Swiss Ball Crunch Set 2 10#/12
Lunges Set 3 10#/10 Swiss Ball Crunch Set 3 10#/12
Overall, I feel like I'm making progress. I think my form overall is improving and I'm slowly adding weight. My left shoulder has a weakness that I'm not sure what to do about. I cannot press 15# with my left arm and on pushups lower than 45 degrees I find my right arm overcompensates for my weak shoulder. This is something that has been going on for months not a recent injury. I guess I'll just have to be careful.
Nah, for the squats, that's the total weight with the bar included in it...
About finishing Stage 1...it's kind of exciting and I'm proud to have made it this far! But I have to tell you, some of the things in Stage 2 seem pretty intimidating.
Will I knock my teeth out with the front squat/push press if I can even get the bar above my teeth? Probably should be more worried about my nose since it's my most prominent facial feature...
Will I look like a complete imbecile trying to balance on foot for the one-point row? The operative word is trying...
What in the world is a wood chop? Just call me Paul Bunyan...
Will I fall off the box attempting a deadlift from a box? Klutz to the max...
These are just some of the questions floating around my mind...
Compared to those things, the StairMaster looks like a magic carpet!!!!
Nah, for the squats, that's the total weight with the bar included in it...
About finishing Stage 1...it's kind of exciting and I'm proud to have made it this far! But I have to tell you, some of the things in Stage 2 seem pretty intimidating.
Will I knock my teeth out with the front squat/push press if I can even get the bar above my teeth? Probably should be more worried about my nose since it's my most prominent facial feature...
Will I look like a complete imbecile trying to balance on foot for the one-point row? The operative word is trying...
What in the world is a wood chop? Just call me Paul Bunyan...
Will I fall off the box attempting a deadlift from a box? Klutz to the max...
These are just some of the questions floating around my mind...
Compared to those things, the StairMaster looks like a magic carpet!!!!
Oh Pauline - you make me laugh!!!
First - yes your squats are great - and of course we include the bar weight in our #s - that there is 45#s!!!
Ok... first... practice some of stage 2 moves during your week off, with light weights (I did this, got the idea from others who have done the same - it helps)... You won't hurt your nose on push press - or at least you'll only do it once ... Don't worry 'bout what you look like - anyone staring is just jealous of your awesome workout routine ... And woodchops aren't so hard - just read that page of the book...
Balance on the step? Well... I'm a huge klutz so no help for ya there!
have FUN!!!!!!!! (and remember, plenty of people think stairmasters are hard or confusing, right?)
Thanks, Bytsi! I will practice with light weights on my week off! That is a great idea. I still can't believe I only have one Stage 1 workout left besides the AMRAP special workouts.
Thanks, Bytsi! I will practice with light weights on my week off! That is a great idea. I still can't believe I only have one Stage 1 workout left besides the AMRAP special workouts.
And you're still smiling. You're doing awesome. You're close to lifting yourself on that deadlift.
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Hi Pauline,
Your log looks great--you've really improved on your weights and you've been really consistent! I hope I can improve as much as you by my last Stage 1 workout.
Step Up Sets 1-3 10/8 Prone Jackknife Sets 1-3 15 (I made it to 11 the last set before I fell off! I was really hoping to do 15 straigh But my form was great and I am so glad to be DONE with this exercise. I hate to do anything with my head hanging down!)
5/1/08 Stage 1 B-8 Workout
Deadlift
WU 45/5, 55/8
Set 1 65/8
Set 2 75/8
Set 3 80/8
Dumbbell Shoulder Press Sets 1-3 10+10/8 Wide-Grip Lat Pulldown Set 1 55/8 Set 2 60/5 55/3 Set 3 60/6 55/2
Lunge Sets 1-3 15+15/8 Swiss Ball Crunch Set 1 10#/15 Set 2 10# overhead/15 Set 3 10# overhead/15
Prone Jackknife Sets 1-3 15 (I made it to 11 the last set before I fell off! I was really hoping to do 15 straigh But my form was great and I am so glad to be DONE with this exercise. I hate to do anything with my head hanging down!)
I haven't look ahead, but like you, I really hope I'm done with them. Technically I only have my AMRAPs to do with them and that's it. I think it depends on how worn out I am by what proceeds it. One workout I'll get through most of it without falling off, say only on the last set. Next time it will be the second set where it falls apart.
I am doing the AMRAPs probably tomorrow if I can do all of them in one day or on Monday, too. I plan to take next week off and practice my form with light weights on Stage 2 exercises. Still a little worried about the nose...
I am doing the AMRAPs probably tomorrow if I can do all of them in one day or on Monday, too. I plan to take next week off and practice my form with light weights on Stage 2 exercises. Still a little worried about the nose...
Hey, Pauline!
I finally made it into your log!!! Better late than never, right?
Congratulations on finishing up Stage 1. How did your AMRAPs go? I've heard many say how impressed they were with their improvements. I hope you found the same thing.
Great decision to take a week off and get yourself introduced to the new exercises with light weights.
__________________
"Become better than you used to be, not better than someone else." ~ Leigh Peele
Hi Pauline. Congrats on finishing Stage 1-what great increases on your weights from start to finish! Enjoy your week off.
Oh, and don't worry about your nose on the front squat push press. Ok, so I hit mine on the bar once. But that's because I caught something out of the corner of my eye and giggled while lowering the bar. No real damage--just a small scrape.
LOL!
... Don't worry 'bout what you look like - anyone staring is just jealous of your awesome workout routine 
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