stages 2 & 4

AlsDonkBoxSquat

For posting history in stage 2 please see the following thread:

http://www.myfitnesspal.com/topics/show/796505-stage-2

For posting history in stage 4 please see the following thread:

http://www.myfitnesspal.com/topics/show/988747-stage-4

We are combining these in an effort to decrease "stickies" so that more of the recetly created posts are available on the home page.

runzalot81

Cool!

I start Stage 2 today.

mrs_mab

Yay! I start Monday! Having shoulder surgery on the 30th & PRAYING it won't set me back!!!! :grumble:

runzalot81

mrs_mab, even if you have to lower your weights, that's not a set back. Your shoulder will be in recovery and whatever it can handle is a great workout. Don't push it. You only want to have this surgery once, right? :flowerforyou:

chuckles9189

Finished A3 of stage 2 yesterday!

FInally got to up my push press. but by 5 pounds. That is so hard!

mrs_mab

You are right Runz...anything is better than nothin for sure! :happy:

Good work Chuckles, that's a tough one, but I love it!

First workout of S2 this morning! LOVED IT, maybe just because it's something different than the last 6 weeks of S1! haha!

Main lesson for me: get to the gym EARLIER in order to get good warm-up and cardio after workout! I got a good warm-up, but the workout took me about an hour and I didn't have time to do any cadio afterwards and was late for work! I will say this workout got my breath a good bit more than S1 workouts, and I liked that. I really need to get a HRM to see what I really burn during these!

FSPP 3 x 10 @ 45# x 2 & 55# x 1
Step-ups 2 x 10 (R&L) @ 25# ( I decreased from 35# to 25# and upped my step to 90 degree)
DB 1-point Rows 2 x 10 @ 15#
Static Lunge (I cannot do these due to my ankle, I subbed with 2 x 10 of each machine: single leg leg extension (@10#) & Leg curls (@50#)
Push-ups 2 x 10 modified
Plank 2 x 60sec
CHWC 2 x 10 @ 30#
+ I added knees to chest hanging from pull-up bar 2 x 10

HELP----> What are ya'lls suggestions for subbing out lunges? I don't particularity like the machines, but my range of motion and balance on one foot due to this ankle is not allowing me to do the lunges at all. My husband said to just sub with air squats....??? Thoughts, suggestions???

chuckles9189

I would have no idea what to sub lunges for. extra squats would be my suggestion, but I feel like squats don't make my butt feel as good as lunges.

maybe a pistol squat? i feel like that would maybe reverse the movement without losing the muscles worked. or maybe walking lunges that you could start small and work up to more static lunges.

mrs_mab

2B1 is in the books, not sure if I like A or B better, but definitely loving S2 so far, I think mainly b/c I feel as if I am burning more and it's getting my breath more. After feedback from here and the facebook page, I DID suck it up today and do all the lunges and the BSS with my ankle. I just did BW, and took my time. I tried to balance when I could, but when doing my bad ankle side I had to use a bar for balance on some.....but I was GLAD I did them! I will say in B I really didn't like the dumbbell prone Cuban snatch.....It just felt awkward to me, though even with my little 10# dumbbells I could definitely feeling it working! I watched myself in the mirror to make sure I was doing it properly, but it just felt awkward to me...haha! Also can someone elaborate on the purpose of the box for the wide-grip DL? I don't get it? Here's my B:

Wide-Grip DL from box: 2 x 10 @ 95# & 105#

superset 1:
BSS - Bulgarian Split Squat: 2 x 10 @ BW
Underhand-grip Lat pulldown: 2 x 10 @ 85# & 95#

superset 2:
Reverse lunge from box w/ forward reach: 2 x 10 @ BW
Dumbell prone Cuban snatch: 2 x 10 @ 10#

superset 3:
Swiss ball crunch: 2 x 60secs AMRAP
Reverse crunch: 2 x 15 - Incline
Lateral flexion: 2 x 10 ( I didn't like these either)
Prone Cobra: 2 x 60secs

Intervals of your choice: I only had time to do 10 mins on the elliptical b/c I had to get ready for work! I did 1 min hard @ level 10 & 2 min recovery @ level 2 x 4 sets

Then I practiced my kipping pull-up form for about 5 mins

sclaibo

2B1 is in the books, not sure if I like A or B better, but definitely loving S2 so far, I think mainly b/c I feel as if I am burning more and it's getting my breath more. After feedback from here and the facebook page, I DID suck it up today and do all the lunges and the BSS with my ankle. I just did BW, and took my time. I tried to balance when I could, but when doing my bad ankle side I had to use a bar for balance on some.....but I was GLAD I did them! I will say in B I really didn't like the dumbbell prone Cuban snatch.....It just felt awkward to me, though even with my little 10# dumbbells I could definitely feeling it working! I watched myself in the mirror to make sure I was doing it properly, but it just felt awkward to me...haha! Also can someone elaborate on the purpose of the box for the wide-grip DL? I don't get it? Here's my B:

Wide-Grip DL from box: 2 x 10 @ 95# & 105#

superset 1:
BSS - Bulgarian Split Squat: 2 x 10 @ BW
Underhand-grip Lat pulldown: 2 x 10 @ 85# & 95#

superset 2:
Reverse lunge from box w/ forward reach: 2 x 10 @ BW
Dumbell prone Cuban snatch: 2 x 10 @ 10#

superset 3:
Swiss ball crunch: 2 x 60secs AMRAP
Reverse crunch: 2 x 15 - Incline
Lateral flexion: 2 x 10 ( I didn't like these either)
Prone Cobra: 2 x 60secs

Intervals of your choice: I only had time to do 10 mins on the elliptical b/c I had to get ready for work! I did 1 min hard @ level 10 & 2 min recovery @ level 2 x 4 sets

Then I practiced my kipping pull-up form for about 5 mins

Great day, my day was a lot like this! I actually started the deadlift at 115 and decreased down to 95. I ended stage 1 deadlift with 135, but after a week break and adding a box, I figured I better lighten the weights a bit. 115 still ended up being too heavy. although i did all 10, I couldn't concentrate so much on form. bringing it back to 95 helped me do that. Am I REALLY supposed to rest the bar on my toes (I feel like the book was asking us to do that)?

I didn't mind the cuban snatch. It was definitely different and I am most certainly feeling it!

For the swiss ball crunch, I held that position for 60 sec. I am confused, is it supposed to be AMRAP or holding it? I hated swiss ball crunch in Stage 1 as I felt that it did nothing for me, so I switched to crunches on an incline (which i love). If the goal is AMRAP, then I am switching back to the incline. I did like holding the position for 60sec. It was tough yet effective!

My only gripe with 2B is that it is so much longer than 2A. I feel like something from 2B should be moved over to 2A.

Keep up the good work guys!!!

mrs_mab

Yes, I ended S1 DL @ 135 too, but with the wide-grip decided to drop it a bit, started at 95, and was too light so uped next set to 105, will be upping weight again next week. I am really not sure the purpose of the box? More ROM? maybe someone can elaborate or better yet I shall google to see what I come up with. haha! 2B took me about the same amount of time as 2A, but I don't always do the full rest period between sets & that was just the lifting, it was def longer when I added in the intervals!

Keep pushing!

sclaibo

Sooo sore today! Especially in my back and my butt!!! But I feel really good!

mrs_mab

Sooo sore today! Especially in my back and my butt!!! But I feel really good!

Oh my LORD!! Me too!! I need a foam roller soooo bad! haha! But you are sooo right, it's a good sore and I feel great!

SairahRose

Doing 2B today. Not sure if I'm looking forward to it or not, since I still kinda feel sore from Friday. I'm hoping to do a good 15 mins of yoga before the warm up, and then I feel up to the HIIT.

This Stage is brilliant though. It's a good kick up the *kitten* from Stage 1 :P

sclaibo

When I do in 2B the wide grip lat pulldown, I get this shooting pain when I am pulling down in my right forearm, starting from the elbow crease. The pain is only in my right arm. The weights do not feel too heavy, but I am afraid to increase the weights because of the shooting pain. does anyone else get this or no what i am talking about?

annamerrick

Hi Ladies! I started Stage 2 today. I love that I am feeling strong again!! I forgot how much I love the front squat - presses...I feel super-powerful when doing those! Hope everyone else is enjoying their workouts!

annamerrick

Yes, I ended S1 DL @ 135 too, but with the wide-grip decided to drop it a bit, started at 95, and was too light so uped next set to 105, will be upping weight again next week. I am really not sure the purpose of the box? More ROM? maybe someone can elaborate or better yet I shall google to see what I come up with. haha! 2B took me about the same amount of time as 2A, but I don't always do the full rest period between sets & that was just the lifting, it was def longer when I added in the intervals!

Keep pushing!

I'm pretty sure that the purpose of the box is for more ROM...I feel like I read that somewhere. Is that what you found on Google?

runzalot81

When I do in 2B the wide grip lat pulldown, I get this shooting pain when I am pulling down in my right forearm, starting from the elbow crease. The pain is only in my right arm. The weights do not feel too heavy, but I am afraid to increase the weights because of the shooting pain. does anyone else get this or no what i am talking about?

I would decrease the weights until the shooting pain stops entirely.

I finished Stage 2 Workout A today.



I forgot to fill in some of the sets! I did do them all. Where they're missing, they're the same as the first set.

Anna, I feel like a huge weakling on the front squat presses :laugh:

mrs_mab

Well, no weight-lifting for me until post-op, and until the stitches come out of my shoulder from surgery last week which won't be until Aug 21st! Doctor's orders :grumble: The tumor removed ended up being bigger than a baseball, so was a bit more than expected! On a good note, the pathology tests came back today and tumor was benign, which is what the doc expected, but wanted to check just to be safe. However, I am sooooo bummed that I have to put stage 2 on hold after just 1 week in! I hope I don't lose too much strength over the next couple weeks! :frown: I guess I will adjust my diet back to a deficit and do cardio/HIIT while I wait it out.

runzalot81

Sounds like a good plan, mrs_mab! Take your time and keep checking in. We're here to encourage you!

siany01

Well, no weight-lifting for me until post-op, and until the stitches come out of my shoulder from surgery last week which won't be until Aug 21st! Doctor's orders :grumble: The tumor removed ended up being bigger than a baseball, so was a bit more than expected! On a good note, the pathology tests came back today and tumor was benign, which is what the doc expected, but wanted to check just to be safe. However, I am sooooo bummed that I have to put stage 2 on hold after just 1 week in! I hope I don't lose too much strength over the next couple weeks! :frown: I guess I will adjust my diet back to a deficit and do cardio/HIIT while I wait it out.

Boo that you have to wait but you have to follow dos's orders. I didn't (couldn't) follow docs orders after my surgery (was meant to have a carer for 6 wks but they let me down, I wasn't meant to get out of bed) and I ended up having to have another surgery to correct the damage caused by doing more than I should of.

Really fantastic news about it being benign. Rest up an heal well.

I start on stage 2 tomorrow. I am really excited, can't wait to get to the gym in the morning

siany01

Holy cow that kicked my butt big time!!

FSPP - 2x10 @ 20kgs (bar) (that right there is some hard dodo)
Step ups -2x20 @ 6 risers / 20 kgs
Dumbbell one point row - 2x20 @ 14kgs
Push ups 2x10 @ 2 step riser
Static lunge 2x20 @ 14 kgs (had to drop the weight from 20kgs and couldn't balance)
Plank 2x30 secs twice (had to break the 60 secs into two as I can't do more than 30 secs yet)
wood chop - using Kaiser airpressure machine - level 7 - 2x20

I was close to not doing the last plank and set of wood chops and I was contemplating throwing up but decided I should just suck it up and get on with it. Glad I finished it

annamerrick

When I do in 2B the wide grip lat pulldown, I get this shooting pain when I am pulling down in my right forearm, starting from the elbow crease. The pain is only in my right arm. The weights do not feel too heavy, but I am afraid to increase the weights because of the shooting pain. does anyone else get this or no what i am talking about?

I would decrease the weights until the shooting pain stops entirely.

I finished Stage 2 Workout A today.



I forgot to fill in some of the sets! I did do them all. Where they're missing, they're the same as the first set.

Anna, I feel like a huge weakling on the front squat presses :laugh:

lol, but you're increasing your weights just like you should. You shouldn't feel like a weakling for much longer!!

ajidllensi

Hi Ladies,

I did my first Stage 2 workout today. I totally kicked my butt in a good way. I feel great! That dumbbell one point row is much harder than it looks!! I used two 12.5 lbs dumbbells thinking those were tiny. But I am pretty sure that I need to step it down to 10 lbs or maybe even 8 lbs. What is everyone using to start out there? It was a little humbling to keep almost tipping over, then telling myself these are tiny weights and not sure why I was having so many issues :embarassed: Now I realize that is it more of a balance exercise than strength with row movement!! I really like the FSPP! I just need to get the form right with some practice.

I have noticed in a few pictures that I can see some muscle curves in my arms, even I am not even flexing!! I love that!

Happy lifting ladies!!

siany01

Hi Ladies,

I did my first Stage 2 workout today. I totally kicked my butt in a good way. I feel great! That dumbbell one point row is much harder than it looks!! I used two 12.5 lbs dumbbells thinking those were tiny. But I am pretty sure that I need to step it down to 10 lbs or maybe even 8 lbs. What is everyone using to start out there? It was a little humbling to keep almost tipping over, then telling myself these are tiny weights and not sure why I was having so many issues :embarassed: Now I realize that is it more of a balance exercise than strength with row movement!! I really like the FSPP! I just need to get the form right with some practice.

I have noticed in a few pictures that I can see some muscle curves in my arms, even I am not even flexing!! I love that!

Happy lifting ladies!!

I am using 15lbs in each. For the balance issue a good tip I got of the ladies on the FB page is to look about 2 feet in front of you. It is easier to balance like that.

I notice the muscle line when I am driving, most distracting when your driving and suddenly go 'oh look, muscle' lol

M00NPYE

So glad it was benign mrs_mab.. Don't worry about loosing strength, im sure you will be fine. You're way ahead of me on weight! I started S2 last night, my FSPP were laughable, I couldn't even do 10 with just the bar... :sad:

M00NPYE

Hi Ladies,

I did my first Stage 2 workout today. I totally kicked my butt in a good way. I feel great! That dumbbell one point row is much harder than it looks!! I used two 12.5 lbs dumbbells thinking those were tiny. But I am pretty sure that I need to step it down to 10 lbs or maybe even 8 lbs. What is everyone using to start out there? It was a little humbling to keep almost tipping over, then telling myself these are tiny weights and not sure why I was having so many issues :embarassed: Now I realize that is it more of a balance exercise than strength with row movement!! I really like the FSPP! I just need to get the form right with some practice.

I have noticed in a few pictures that I can see some muscle curves in my arms, even I am not even flexing!! I love that!

Happy lifting ladies!!

The dumbbell one point row is definitely more of balance exercise! I think I did mine to fast for fear of falling over.. LOL The guy spotting me gave me good advice though... focus on something and keep your focus there to help your balance.

The FSPP was awkward for me, I cant seem to get my elbows up enough.. anyone else?? I need more practice for sure.

ajidllensi

Thanks for the input ladies! I will focus on something a few feet in front of me next time to help my balance!!

Does anyone else think the Bulgarian split squat and static lunge with rear leg raised are the same exercise, or am I missing something?

Boy, I thought the A workout was tough, B is even harder!!! And the laughable thing is that it involves a lot of tiny weights...that was deceiving before I tried the workout!!

Happy Lifting!!

siany01

Does anyone else think the Bulgarian split squat and static lunge with rear leg raised are the same exercise, or am I missing something?

Boy, I thought the A workout was tough, B is even harder!!! And the laughable thing is that it involves a lot of tiny weights...that was deceiving before I tried the workout!!

They are very similar. The main difference there is, is the foot position. I am also slightly further forward for the lunges. have a look at these vids

http://www.youtube.com/watch?v=OMOw0OWJM9o for the BSS

http://www.youtube.com/watch?v=MMtUYs2rIP8 this is a split squat with rear foot elevated but the foot position is the same, if you read the blurb at the bottom it says this is the half way between the 2. I actually much prefer the BSS to the lunges

The box is also higher on the BSS.

I found B much more taxing than A. But then I have also added some metabolic conditioning (think that's what you would call it) in at the end instead of the standard intervals.

M00NPYE

Yep lambentjewel I said the same thing... I'm researching today since this will be my first day for 2B. I did notice in the book they use a free weight on BSS rather than dumbbells, and the foot being resting upside down on the box, but that was the only difference I can see.

Thanks for the vids siany!

VickiG36

Stage 4 workout A1 DONE!

I think I finally got the hang of the front squat push press. On my way up I say explode(in my head) and can get the bar up over my head! I was excited to see shoulder muscles in the mirror while I worked out today. On to A2 on Sunday!

mrs_mab

FINALLY.........the shoulder stitches are out, and I got the go ahead from doc to get back in the gym with full weight, no restrictions! Since I only got 1 week of Stage 2 in before surgery, I am going to restart it on Monday!!! YAYAYAYAY! Can't wait!