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HAPPY NEW YEAR 1/2 OFF SALE!!
01-01-2016, 02:18 PM
Post: #1
HAPPY NEW YEAR 1/2 OFF SALE!!
To everyone looking for periodized workout programs, here is your opportunity!

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Be SMART and STOP spinning your wheels year after year. Invest in YOU and YOUR health in 2016.

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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01-04-2016, 10:23 PM
Post: #2
RE: HAPPY NEW YEAR 1/2 OFF SALE!!
Hey Anitra, I purchased all the independent workout plans and I just started surge today and had a question. Are you able to help?
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01-05-2016, 07:52 AM
Post: #3
RE: HAPPY NEW YEAR 1/2 OFF SALE!!
Sure thing. I can either help you or find out the answer. Watcha got?

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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01-05-2016, 12:23 PM
Post: #4
RE: HAPPY NEW YEAR 1/2 OFF SALE!!
Thanks!! I just started week 1 yday and need clarification of the progression of the plan.

As I understand it,
week 1 is 60-65% 1RM with 2 sets
WK 2- 70-75% 1rm for 2/3 exercises with 3 sets
Wk 3-70-75% 1rm for the rest of exercises with 3 sets
Wk4- 80-85% 1rm with 4 sets

The part I'm having trouble with is the rep range. I'm assuming they stay the same since there is no mention of it but then I think about it and theres no way I can lift 85% 1rm for 10-15 reps. Is there a rep progression as the weeks go on that I'm not aware of?
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01-05-2016, 03:15 PM
Post: #5
RE: HAPPY NEW YEAR 1/2 OFF SALE!!
I am at work, so I shot a message to Kiki and this was her response regarding that workout:

"It sounds like she's applying the week 2 instructions (increase loads by 10%) to each week? But that only applies to that week, because week 1 is an intro week and would have weights that aren't yet in the proper range. Weeks 2-4 should still be within range to hit the target reps. So increases may only be a lb or so (or not at all on some of the moves). For SURGE, reps are more important than weight, so there would need to be enough self regulation to make sure that the increase in weight does not take her out of her rep range.

If that makes any sense?

The "increase" is simply to make sure that the muscles are always being challenged within 2 reps or so of the assigned amount. If you can increase, do it. If you can't, you can't. (It's just to make ladies aware because they typically can and don't - someone who is already properly challenging themselves may only be able to increase slightly.)"

Hope that helps, and if not, holler back :-)

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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01-05-2016, 05:28 PM
Post: #6
RE: HAPPY NEW YEAR 1/2 OFF SALE!!
Ok so I looked at the workout plan again. Here's what it says:

Progression schedule:
Week 1​­​ I​ntro/deload week. 2 sets, lighter weight, learn any new exercises
Week 2​­​ I​ncrease volume to 3 sets. Increase loads 10% on 2-­3 exercises.
Week 3 ​­​O​verload Week. 3­-4 sets. Bump the weight up again on 2­-3 exercises
Week 4​­ S​hock Week. 4 sets of each exercise, go to failure 2­-3 exercises each day.

So if i understand this correctly, Kiki says I should increase weight if I can but hitting rep amount is greater than how much I'm lifting? And I applied the increase of weight to week 4 which I shouldnt. The max I should be lifting is 75% 1rm?
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01-05-2016, 08:07 PM
Post: #7
RE: HAPPY NEW YEAR 1/2 OFF SALE!!
Per Kiki: "Sounds right. There's no weight increase for week 4, just a volume increase (extra sets)."

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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01-08-2016, 10:29 PM
Post: #8
RE: HAPPY NEW YEAR 1/2 OFF SALE!!
Ok thank you!
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01-09-2016, 01:41 AM
Post: #9
RE: HAPPY NEW YEAR 1/2 OFF SALE!!
@aliciab307
I got all of the plans in november and just finished surge. I struggled with following directions at the beginning lol. I'm moving to evolve monday! Good luck!

Sorry for typos- on mobile!

MFP @saranharm
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