Help! Tomorrow is the big day!

[werhardt]

Tomorrow is the first time I am starting this program, but I have a problem. I lift my book at work. So, I don't know what to do in stage 1. Can anyone give me the guidance of what I need to do starting my workout tomorrow?

Also, in this program should is it good to had in cardio (treadmill) or do I not need that in my workout?

Any advice would help.

Thanks!

[Bytsi]

Definitely not recommended to add in cardio... reread the book when you have time - Lou and Alwyn explain very clearly why extra cardio can actually defeat your goals. If you do this right, you won't be in any mood for cardio anyway!

The first workout A is 2 sets of 15 each with 60 seconds rest between each set - stick to these rest times and try to pick weights that are challenging (if you get to 14 and barely eek out 15, it's good!). Hopefully you read the parts about proper form and necessary modifications for any of these that you might need... 5 exercises total...

Squat with bar on your shoulders (2 sets)

Alternating sets:
Pushups
Cable row

then Alternate:
Step ups
Prone jackknife

Have fun!

[werhardt]

Thank you. You are a lifesaver!

Originally Posted by Bytsi

Definitely not recommended to add in cardio... reread the book when you have time - Lou and Alwyn explain very clearly why extra cardio can actually defeat your goals. If you do this right, you won't be in any mood for cardio anyway!

The first workout A is 2 sets of 15 each with 60 seconds rest between each set - stick to these rest times and try to pick weights that are challenging (if you get to 14 and barely eek out 15, it's good!). Hopefully you read the parts about proper form and necessary modifications for any of these that you might need... 5 exercises total...

Squat with bar on your shoulders (2 sets)

Alternating sets:
Pushups
Cable row

then Alternate:
Step ups
Prone jackknife

Have fun!

[werhardt]

One more question. Today is monday so I start at 15 reps, then the next time I workout it will be 15 again. On the 3rd workout (Friday) I would start using 12 reps. Is that correct?

Originally Posted by Bytsi

Definitely not recommended to add in cardio... reread the book when you have time - Lou and Alwyn explain very clearly why extra cardio can actually defeat your goals. If you do this right, you won't be in any mood for cardio anyway!

The first workout A is 2 sets of 15 each with 60 seconds rest between each set - stick to these rest times and try to pick weights that are challenging (if you get to 14 and barely eek out 15, it's good!). Hopefully you read the parts about proper form and necessary modifications for any of these that you might need... 5 exercises total...

Squat with bar on your shoulders (2 sets)

Alternating sets:
Pushups
Cable row

then Alternate:
Step ups
Prone jackknife

Have fun!

[missjane]

No, you do 2 sets of each workout (A and B) at 15 reps, then you switch to 12.

Week 1
Workout A – 2 sets of each exercise – 15 reps
Workout B – 2 sets of each exercise – 15 reps
Workout A – 2 sets of each exercise – 15 reps

Week 2
Workout B – 2 sets of each exercise – 15 reps
Workout A – 2 sets of each exercise – 12 reps
Workout B – 2 sets of each exercise – 12 reps

Week 3
Workout A – 2 sets of each exercise – 12 reps
Workout B – 2 sets of each exercise – 12 reps
Workout A – 3 sets of each exercise – 10 reps

Week 4
Workout B – 3 sets of each exercise – 10 reps
Workout A – 3 sets of each exercise – 10 reps
Workout B – 3 sets of each exercise – 10 reps

Week 5
Workout A – 3 sets of each exercise – 8 reps
Workout B – 3 sets of each exercise – 8 reps
Workout A – 3 sets of each exercise – 8 reps

Week 6
Workout B – 3 sets of each exercise – 8 reps

[Bytsi]

There is a pretty good model of a spreadsheet / log in the book - you'd be best off writing it down or taking the book with you (don't forget it at work again!!) to the gym to keep it all straight

[werhardt]

[FONT='Verdana','sans-serif']I am still confused and I have the book in front of me now. Maybe I am looking into this too much.[/font]
[FONT='Verdana','sans-serif']Today is my first day starting this program. So I was creating myself a chart. This is what I would be doing all today correct?[/font][FONT='Verdana','sans-serif']
[FONT='Verdana','sans-serif']Workout A[/font]
[FONT='Verdana','sans-serif']Squat 2/15[/font]
[FONT='Verdana','sans-serif']Push-up 2/15
Seated Row 2/15[/font]
[FONT='Verdana','sans-serif']Step-up 2/15[/font]
[FONT='Verdana','sans-serif']Prone Jacknife -2/15[/font]
[FONT='Verdana','sans-serif']Workout B[/font]
[FONT='Verdana','sans-serif']Deadlift -2/15[/font]
[FONT='Verdana','sans-serif']Dumbell Shoulder Press – 2/15[/font]
[FONT='Verdana','sans-serif']Wide-Grip Lat Pulldown – 2/15[/font]
[FONT='Verdana','sans-serif']Lung – 2/15[/font]
[FONT='Verdana','sans-serif']Swiss-ball Crunch – 2/15[/font]

[/font]

Originally Posted by missjane

No, you do 2 sets of each workout (A and B) at 15 reps, then you switch to 12.

Week 1
Workout A – 2 sets of each exercise – 15 reps
Workout B – 2 sets of each exercise – 15 reps
Workout A – 2 sets of each exercise – 15 reps

Week 2
Workout B – 2 sets of each exercise – 15 reps
Workout A – 2 sets of each exercise – 12 reps
Workout B – 2 sets of each exercise – 12 reps

Week 3
Workout A – 2 sets of each exercise – 12 reps
Workout B – 2 sets of each exercise – 12 reps
Workout A – 3 sets of each exercise – 10 reps

Week 4
Workout B – 3 sets of each exercise – 10 reps
Workout A – 3 sets of each exercise – 10 reps
Workout B – 3 sets of each exercise – 10 reps

Week 5
Workout A – 3 sets of each exercise – 8 reps
Workout B – 3 sets of each exercise – 8 reps
Workout A – 3 sets of each exercise – 8 reps

Week 6
Workout B – 3 sets of each exercise – 8 reps

[missjane]

Today you do workout A.

Read this thread:

I must be having a huge brainfart

[werhardt]

Thanks for letting me look at that other fourm...

So this is the summary, right?

[FONT='Verdana','sans-serif']Stage 1[/font][FONT='Verdana','sans-serif']

Week 1[/font]
[FONT='Verdana','sans-serif']
Monday [/font]
[FONT='Verdana','sans-serif']Workout A – 2 sets of each exercise – 15 reps
[/font]
[FONT='Verdana','sans-serif']Wednesday[/font]
[FONT='Verdana','sans-serif']Workout B – 2 sets of each exercise – 15 reps[/font]

[FONT='Verdana','sans-serif']Friday[/font]
[FONT='Verdana','sans-serif']Workout A – 2 sets of each exercise – 15 reps[/font]

Originally Posted by missjane

Today you do workout A.

Read this thread:

I must be having a huge brainfart

[LisaS]

werhardt: just FYI - I don't know how it looks on your computer, but none of your font-specific formatting is taking effect (e.g. from post #9 or #7) - I see all the font specifications surrounding the text and it makes it very hard to read.

[werhardt]

Sorry here is the updated. Is this what all of this is talking about?

Stage 1

Week 1

Monday
Workout A – 2 sets of each exercise – 15 reps

Wednesday
Workout B – 2 sets of each exercise – 15 reps


Friday
Workout A – 2 sets of each exercise – 15 reps

Originally Posted by LisaS

werhardt: just FYI - I don't know how it looks on your computer, but none of your font-specific formatting is taking effect (e.g. from post #9 or #7) - I see all the font specifications surrounding the text and it makes it very hard to read.

[akimbo]

Looks right to me, except I believe it is only 8 prone jackknives. When the weight reps go down to 12, the prone jackknives go up to 10, etc. (I also don't have the book in front of me, just looking at my log)