I don't get the Workout 1,2,3 on the chart

cjmurphy · 09-03-2009, 09:25 AM

I just bought the book yesterday and I don't get the workout plan.
It says Workout 1-6 on the chart on the left. What does that mean ?
I've reread it several times.
Can someone provided a summary how the workout plan goes for stage 1 ? Does everyone need to start at stage 1 if you have already been lifting weights ?

Thanks,
Cheryl

Rachmmahoney · 09-03-2009, 10:01 AM

I would suggest starting with stage one even if you have been lifting already. Stage one A workout 1 you do your first day. The next time you lift, you do workout stage 1 B(ex. mon.- stage 1 wkout-a / wed. stage 1 wkout-B / fri. stage 1 wkout -a 2)
I might seem confusing at first. What I found helpful was to write MON. next to workout 1 and FRI. next to Workout 2 and WED. next to workout 3 and so on. You will need 4 workout sheets because Stage one is long. Remember to keep your weights lower for high reps and heavy for low reps. Have fun with the push-ups and the jackknife.

Amblus · 09-03-2009, 10:17 AM

Read this:

I must be having a huge brainfart

You aren't alone! Lots of folks had trouble with the layout at first.

harvey7310 · 09-03-2009, 10:53 AM

I just started this week and although I have been lifting for over a year, I started at the beginning. I didn't want to compromise the progression. You can start with whatever weights you like. I personally started lower than I thought I could do and am still sore from it.

cjmurphy · 09-03-2009, 11:15 AM

Ok I must be really dumb I still don't get it.

Can someone tell me what I do on Mon, Wed and Sat for the first week of stage one.

You can fax me at 913-266-4142 or email me at
Cheryl.Murphy@yrcw.com if you have a hard copy or attachment.

I appreciate the help on this and I know I will get this.

GymBunny · 09-03-2009, 11:32 AM

You are in stage 1 so you will be alternating between workout A and workout B

Week 1
Monday - Workout A - 2x15 reps of each exercise in the book (This is your first A workout so we call it A1)
Wednesday - Workout B - 2x15 reps of each exercise in the book (This is your first B workout so we call it B1)
Saturday - Workout A - 2x15 reps of each exercise in the book (This is your second A workout so we call it A2)

Week2
Monday - Workout B - 2x15 reps of each exercise in the book (This is your second B workout so we call it B2)
Wednesday - Workout A - 2x12 reps of each exercise in the book (This is your third A workout so we call it A3)
Saturday - Workout B - 2x12 reps of each exercise in the book (This is your third B workout so we call it B3)

Keep alternating between A and B until you complete 8 workouts from each.

For workouts A1, B1, A2 and B2 you do 2 sets of each exercise. For each set, do 15 reps.

For workouts A3, B3, A4 and B4 you do 2 sets of each exercise. For each set, do 12 reps.

For workouts A5, B5, A6 and B6 you do 3 sets of each exercise. For each set, do 10 reps.

For workouts A7, B7, A8 and B8 you do 3 sets of each exercise. For each set, do 8 reps.

Then move on to stage 2.

Does this help??

cjmurphy · 09-03-2009, 01:39 PM

OK I think I get it now. I think they try to smash too much info on one chart and its too confusing.
So the way I understand...is that on the A days you do all the squat sets then you go to the next pushups and do all the sets. On the B days you alternating doing the excerises like supersets. So you do the squats and then do the pushups and then you rotate through them again. I hope this works with all this figuring out ;-)

TheWookie · 09-03-2009, 01:49 PM

No, on the A day you do the squats. You are doing Workout 1 so you should do 2 sets, 15 reps each. Do both sets. Rest 60 seconds between sets.

Then for the next 2 exercises you do alternating sets. This is what NROL4W means by "alternating sets:"

Pushups - do one set of 15 and then rest for the prescribed amount of time.
Then seated row, do one one set of 15 and rest.
Then pushups - do your second set, then rest.
Then seated row, do your second set.

When you are done resting 60 seconds after your seated rows, move on to the 4th and 5th exercises listed, and alternate between these as well.

LisaS · 09-03-2009, 01:51 PM

I don't have my book here but:
If squats and pushups are on Workout A then I'm sure that they are not on workout B. Workout B is the "other list" of exercises. If memory serves it has deadlifts.

LisaS · 09-03-2009, 01:52 PM

Look at post #79 in the *brain fart* link. That is about as explicit as one can get.

GymBunny · 09-03-2009, 02:19 PM

The only thing that isn't quite "by the book" from post #79 is the number of sets. By the time you get to 10 reps and 8 reps, you should be doing 3 sets of each exercise, not 2.

cjmurphy · 09-03-2009, 04:26 PM

OK I get A1 workout on Monday...thanks

So what is the workout for B1 on Wednesday ?

LisaS · 09-03-2009, 04:54 PM

Did you look at post #79 from the other thread?

Open your book and look at that post at the same time.

See how the post lays out your 2nd workout, aka Workout B 1st Time (aka B1).
Look in your book for how it is laid out there and try to see how to get from how the book describes it to how the post explains it.

TheWookie · 09-03-2009, 05:05 PM

Quote:

Originally Posted by cjmurphy

OK I get A1 workout on Monday...thanks

So what is the workout for B1 on Wednesday ?

It's the same pattern. It starts with one exercise; do the sets for this exercise sequentiallly (like you do with squats in 1A).

Then it has two alternating sets, each with 2 exercises. Follow the same pattern as with 1A.

hazeldazel · 09-03-2009, 06:47 PM

BaristaLady's post (this should be a sticky):

Day 1, Workout A:

Squat - 1 set of 15 reps, Rest 60 seconds
Squat - 1 set of 15 reps, Rest 60 seconds
Pushups - 1 set of 15 reps, Rest 60 seconds
Seated Row - 1 set of 15 reps, Rest 60 seconds
Pushups - 1 set of 15 reps, Rest 60 seconds
Seated Row - 1 set of 15 reps, Rest 60 seconds
Stepups - 1 set of 15 reps, Rest 60 seconds
Prone JacKnife - 1 set of 8 reps, Rest 60 seconds
StepUps - 1 set of 15 reps, Rest 60 seconds
Prone Jacknife - 1 set of 8 reps, Rest 60 seconds

Day 2, Workout B:

Deadlift - 1 set of 15 reps, Rest 60 seconds
Deadlift - 1 set of 15 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds
Lunge - 1 set of 15 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds
Lunge - 1 set of 15 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds

Day 3, Workout A:

Squat - 1 set of 15 reps, Rest 60 seconds
Squat - 1 set of 15 reps, Rest 60 seconds
Pushups - 1 set of 15 reps, Rest 60 seconds
Seated Row - 1 set of 15 reps, Rest 60 seconds
Pushups - 1 set of 15 reps, Rest 60 seconds
Seated Row - 1 set of 15 reps, Rest 60 seconds
Stepups - 1 set of 15 reps, Rest 60 seconds
Prone JacKnife - 1 set of 8 reps, Rest 60 seconds
StepUps - 1 set of 15 reps, Rest 60 seconds
Prone Jacknife - 1 set of 8 reps, Rest 60 seconds

Day 4, Workout B:

Deadlift - 1 set of 15 reps, Rest 60 seconds
Deadlift - 1 set of 15 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds
Lunge - 1 set of 15 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds
Lunge - 1 set of 15 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds

Day 5, Workout A:

Squat - 1 set of 12 reps, Rest 60 seconds
Squat - 1 set of 12 reps, Rest 60 seconds
Pushups - 1 set of 12 reps, Rest 60 seconds
Seated Row - 1 set of 12 reps, Rest 60 seconds
Pushups - 1 set of 12 reps, Rest 60 seconds
Seated Row - 1 set of 12 reps, Rest 60 seconds
Stepups - 1 set of 12 reps, Rest 60 seconds
Prone JacKnife - 1 set of 10 reps, Rest 60 seconds
StepUps - 1 set of 12 reps, Rest 60 seconds
Prone Jacknife - 1 set of 10 reps, Rest 60 seconds

Day 6, Workout B:

Deadlift - 1 set of 12 reps, Rest 60 seconds
Deadlift - 1 set of 12 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
Lunge - 1 set of 12 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds
Lunge - 1 set of 12 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds

Day 7, Workout A:

Squat - 1 set of 12 reps, Rest 60 seconds
Squat - 1 set of 12 reps, Rest 60 seconds
Pushups - 1 set of 12 reps, Rest 60 seconds
Seated Row - 1 set of 12 reps, Rest 60 seconds
Pushups - 1 set of 12 reps, Rest 60 seconds
Seated Row - 1 set of 12 reps, Rest 60 seconds
Stepups - 1 set of 12 reps, Rest 60 seconds
Prone JacKnife - 1 set of 10 reps, Rest 60 seconds
StepUps - 1 set of 12 reps, Rest 60 seconds
Prone Jacknife - 1 set of 10 reps, Rest 60 seconds

Day 8, Workout B:

Deadlift - 1 set of 12 reps, Rest 60 seconds
Deadlift - 1 set of 12 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
Lunge - 1 set of 12 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds
Lunge - 1 set of 12 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds

Day 9, Workout A:

Squat - 1 set of 10 reps, Rest 60 seconds
Squat - 1 set of 10 reps, Rest 60 seconds
Pushups - 1 set of 10 reps, Rest 60 seconds
Seated Row - 1 set of 10 reps, Rest 60 seconds
Pushups - 1 set of 10 reps, Rest 60 seconds
Seated Row - 1 set of 10 reps, Rest 60 seconds
Stepups - 1 set of 10 reps, Rest 60 seconds
Prone JacKnife - 1 set of 12 reps, Rest 60 seconds
StepUps - 1 set of 10 reps, Rest 60 seconds
Prone Jacknife - 1 set of 12 reps, Rest 60 seconds

Day 10, Workout B:

Deadlift - 1 set of 10 reps, Rest 60 seconds
Deadlift - 1 set of 10 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
Lunge - 1 set of 10 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds
Lunge - 1 set of 10 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds

Day 11, Workout A:

Squat - 1 set of 10 reps, Rest 60 seconds
Squat - 1 set of 10 reps, Rest 60 seconds
Pushups - 1 set of 10 reps, Rest 60 seconds
Seated Row - 1 set of 10 reps, Rest 60 seconds
Pushups - 1 set of 10 reps, Rest 60 seconds
Seated Row - 1 set of 10 reps, Rest 60 seconds
Stepups - 1 set of 10 reps, Rest 60 seconds
Prone JacKnife - 1 set of 12 reps, Rest 60 seconds
StepUps - 1 set of 10 reps, Rest 60 seconds
Prone Jacknife - 1 set of 12 reps, Rest 60 seconds

Day 12, Workout B:

Deadlift - 1 set of 10 reps, Rest 60 seconds
Deadlift - 1 set of 10 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
Lunge - 1 set of 10 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds
Lunge - 1 set of 10 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds

Day 13, Workout A:

Squat - 1 set of 8 reps, Rest 60 seconds
Squat - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Stepups - 1 set of 8 reps, Rest 60 seconds
Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
StepUps - 1 set of 8 reps, Rest 60 seconds
Prone Jacknife - 1 set of 15 reps, Rest 60 seconds

Day 14, Workout B:

Deadlift - 1 set of 8 reps, Rest 60 seconds
Deadlift - 1 set of 8 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
Lunge - 1 set of 8 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds
Lunge - 1 set of 8 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds

Day 15, Workout A:

Squat - 1 set of 8 reps, Rest 60 seconds
Squat - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Pushups - 1 set of 8 reps, Rest 60 seconds
Seated Row - 1 set of 8 reps, Rest 60 seconds
Stepups - 1 set of 8 reps, Rest 60 seconds
Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
StepUps - 1 set of 8 reps, Rest 60 seconds
Prone Jacknife - 1 set of 15 reps, Rest 60 seconds

Day 16, Workout B:

Deadlift - 1 set of 8 reps, Rest 60 seconds
Deadlift - 1 set of 8 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
Lunge - 1 set of 8 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds
Lunge - 1 set of 8 reps, Rest 60 seconds
Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds

cjmurphy · 09-03-2009, 07:39 PM

Cool thanks everyone ! I'm making a sticky note of the last post

DanceDiva · 09-03-2009, 07:53 PM

Quote:

Originally Posted by cjmurphy

Cool thanks everyone ! I'm making a sticky note of the last post

Then you also need to fix it because part of it is wrong as noted above by GymBunny.

LisaS · 09-03-2009, 08:49 PM

Quote:

Originally Posted by cjmurphy

Cool thanks everyone ! I'm making a sticky note of the last post

what you really need to do is look at the book side-by-side with the result so that you understand how to read what the book says and get what it means.
that way, when you get to new workouts in stage 2 you'll know how to reason it out for yourself.

bekkilyn · 09-08-2009, 06:46 AM

I was finally able to start this program too (as of yesterday).

For the step ups, is it one set of 15 for each leg for each set, or is it one leg, one set, and then the other leg for the second set? I was doing each leg (so basically 30 step ups per set total) but I'm thinking that's probably not correct.

Also, are we supposed to make sure the weights are light enough to do all the reps, or go as heavy as we think we can go and then use the rep suggestions as maximums?

Am I the only one who kept trying to fall off the swiss ball when doing the jackknives?

ZeeSparrow · 09-08-2009, 08:46 AM

Quote:

Originally Posted by bekkilyn

I was finally able to start this program too (as of yesterday).

For the step ups, is it one set of 15 for each leg for each set, or is it one leg, one set, and then the other leg for the second set? I was doing each leg (so basically 30 step ups per set total) but I'm thinking that's probably not correct.

You're right: For each set you do the full number of reps on each leg, so 30 step-ups per set total to start off.

Quote:

Originally Posted by bekkilyn

Am I the only one who kept trying to fall off the swiss ball when doing the jackknives?

Nope!

bekkilyn · 09-09-2009, 09:41 AM

Thank you!

I'll stick with the 30 then.

One thing I noticed with step ups is that I was able to handle the weight so far as the stepping went, but if I went much heavier, I'd have trouble keeping grip on the weights. Next time I do step ups, I'm going to keep the same weight but use a higher step and hopefully my grip will improve before too long.

Melly · 09-09-2009, 03:46 PM

You'll probably find your grip strength improving rather quickly. I wouldn't be surprised if part of Alwyn's intent with the high reps of Stage 1 was to increase grip strength.

I remember struggling with 20# DBs in Stage 1. Recently, in Stage 5, I did an exercise with 50# DBs. Admittedly, the reps were lower, so I didn't have to hold it as long, but I'm still amazed with the improvement! My grip was not my limiting factor, either.

Sounds like you're doing great!