Well! Just 2 more workouts and I’m done Stage 1!!!! This first stage, also know as the “break in” period, is normally 16 workouts and about 6 weeks long. I added extra workouts so it was 24 total and 8 weeks long. Because I am new to lifting I thought it would be beneficial to extend it and they suggest it as an option in the book. At the end you do something called AMRAP, which stands for As Many Reps as Possible. I will use the very first weight used in my first workout and do as many reps as possible for each exercise. The idea is to see the improvements you have made. I, fortunately, also determined my 1RM before starting so I will also have that to re-test and show my improvements. Can’t tell you how excited I am about that. It seems I’m like a guy when it comes to lifting and I like to brag about my numbers. : )
Here’s what a week looks like right now:
Monday 50 to 60 minute walk (outside)(good for recovery)
Tuesday HIIT
Wednesday Lifting, HIIT and 20 minutes on treadmill
Thursday 50 to 60 minute walk (outside)(good for recovery)
Friday Lifting, HIIT and 20 minutes on treadmill
Saturday 50 to 60 minute walk (outside)(good for recovery)
Sunday Lifting, HIIT and 20 minutes on treadmill
H.I.I.T. (High Intensity Interval Training)
I alternate between the bike and the elliptical. Someday, when I have less “chest” I’ll try it on the treadmill.
My max heart rate is 180 and on the high intensity bits I get it up to between 170 and 175bpm.
After the HIIT I wait 5 minutes, just sit around (as instructed to in the book), and then do 20 minutes on the treadmill to burn off some fat : ) and further cool down. I’m beat red and sweating profusely after the HIIT. Plus, Stage 1 workouts are well under and an hour so I had the time.
5 minute warm up
1 minute hard, 2 minutes light
1 minute hard, 2 minutes light
1 minute hard, 2 minutes light
1 minute hard, 2 minutes light
1 minute hard
5 minute cool down
Going through a bit of mind f#&!k right now. Working my ass off as you can see and eating right yet the scale has not moved in 2 months and no change in measurements either. I know that someone new to lifting can experience a phenomenon where muscle is gained and fat is lost and there is no change on the scale. I think there is usually a change in measurements though. If I were getting my bodyfat professionally tested I would have had that to help me gauge the changes but I didn’t. I can see a difference. I’m smoother (less jiggly and fewer rolls) and I can see the shapes of muscles under the fat. My muscles are also rock hard now. I may get fired shortly ’cause I’m running around asking my co-workers to feel my rock hard quads and poke my ass! : 0 There is absolutely a difference in my strength! Thank god!
My 1RM for Squats when I started was 105 and for my last workout I did 3 sets of 8 with 115lbs. In the beginning it was 3 sets of 15 with 65lbs.
For the Deadlift my 1RM to start was 115 and today I did 3 sets of 8 with 125lbs. In the beginning it was 3 sets of 15 with 75lbs.
I’m using two 25lb Dumbells when doing lunges (started with body weight), step-ups (started with body weight) and the shoulder press (started with two 12.5lb dumbells).
Started with 50lbs for Wide Grip Lat Pulldown and Seated Row. Now using 75lbs. Mind you the workouts started with 2 sets of 15 and now do only 3 sets of 8. Still an improvement even taking that into account.
Weight Loss/Nutrition
I’m still trying to get the scale to move by adjusting my calories. I’ve gone as low as I’m willing to go so now I’m going to try up again. I’m continuing to eat protein and veggies 5x day. I drink Surge Recovery after a workout. Still need to kick my coffee habit. Maybe it’s the tiny little piece of the puzzle. Only one way to find out! In addition, I’ve ordered Precision Nutrition. I believe I am already eating “with plan” but i still think it will be of benefit to me. I cannot tell you how sick I am of chicken, broccoli and cucumber! I’m hoping that the recipes and such will help. The support of the PN online community will certainly be of benefit. I just keep reminding myself, this IS about body RECOMPOSITION, not just weight loss!
I think that about covers it. I will be back in about 2 weeks to provide a wrap up of Stage 1 including my AMRAP results and my new 1RM for the Deadlift and Squats! The end of the month is only a week away so next weekend I’ll be updating the Weight and Measurements chart. Woohoo! : ( Ok, I’ll shut up now : )
Happiness and Health to you and yours!
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