Stage 1 is officially completed including the lovely “bonus workouts” AMRAP (as many reps as possible). There are 2 workouts, A & B which you alternate between for Stage 1. Before doing those workouts for the first time I spent a day in the gym figuring out which weight to use for each exercise. You are supposed to pick a weight that is just enough for you to be able to do the required number of reps with GOOD FORM. You might be able to crank out a couple of more reps at that weight but not with good form. So you are not going to failure. So yah, I went to the gym and tried different weights because I wanted make sure I was using as much weight as possible. I also determined my 1RM for the squat and deadlift. I will include that here and in the designated update I promised in another post.
In addition to AMRAP I’ll also include what weight I used to start with and what I used to end with. The number of reps changed 4 different times throughout the stage. Started with 2 sets of 15 reps. Ended with 3 sets of 8
So! For the “bonus workouts” you go back and use the weight you used for the very time you did the workout (A & B) and do as many reps as possible. Below are my results. I’ve mixed the exercises up so it doesn’t specify which workout they are from. I don’t want to “give away” the workouts or have people copying and doing only partial workouts.
20 reps Prone Jacknife
50 reps Swiss Ball Crunch. It was actually my back muscles hurting that made me stop at 50 not my abs.
20 reps Push Up on a 14″ high bench (approx. a 30 degree angle) (that’s +12reps) First workout ~ 30 degree angle Last workout ~ mens push ups on the floor. Could only do 3 when I started can do 15 now.
30 reps Lunge (15 each leg) 20lbs (2 x 10lb dumbells) NO IMPROVEMENT! haha. No, that’s not true. I screwed up. I thought I used weight the first time I ever did them but I did not. I did just bodyweight the first time. I think the biggest reason I did so poorly is my legs were toast from doing the 50 rep deadlift prior to these. : 0 First workout bodyweight ~ Last workout 50lbs (2 x 25lb dumbells) (that’s +50lbs)
90 reps Step Up (45 each leg) (that’s +60) just bodyweight on a bench about 14″ high. Felt like I could just keep going and going. Got tired of counting and didn’t want to be there all day. First workout bodyweight ~ Last workout 50lbs (2 x 25lb dumbells) (that’s +50lbs)
30 reps Dumbell Shoulder Press with 25lbs (2 x 12.5lb dumbells) (that’s +15reps) First workout 25lbs (2 x 12.5lb dumbells) ~ Last workout 50lbs (2 x 25lb dumbells) (that’s +25lbs)
32 reps Seated Row 50lbs (that’s +17reps) First workout 50lbs ~ Last workout 75lbs (that’s +25lbs)
45 reps Wide Grip Lat Pulldown 50lbs (that’s +30reps) First workout 50lbs ~ Last workout 75lbs (that’s +25lbs)
25 reps Squat 65lbs (that’s +10reps) First workout 65lbs (1RM = 105lbs) ~ Last workout 115lbs (that’s +50lbs) (1RM = 165lbs) (that’s +60lbs)
50 reps Deadlift 65lbs (that’s +35reps) I screwed up here. Should have been 75lbs. First workout 75lbs (that’s +25lbs) (1RM = 115lbs) ~ Last workout 125lbs (that’s +50lbs) (1RM = 185lbs) (that’s +70lbs)
I have to say, that seeing the before and after photos of the fabulous women who are 5 months into the program over at the official forum for the book/program (at JP Fitness) has been a huge inspiration. I’m even going to take pics of my own *shudder* finally. There’s some serious body recomp goin’ on!