stages 2 & 4
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I've lost a few pounds since starting and inches are flying off, I've dropped a jean size and top size. I do cardio on the days I'm not lifting. 30mins of Intervals on the Treadmill and usually 20mins of Hills on the Stationary Bike.
I did Stage 2, A3 today - finally back on the Olympic bar with my squats!!!
FSPP - 2 X 10 X 25kg
Step Ups - 2 x 10 x 12kg/db
DB 1pt Row - 2 x 10 x 9kg/db
Static Lunge - 2 x 10 x 9kg/db
Press Ups - 1 x 10 (30deg) 1 x 5 (military)
Planks - 2 x 60s
(No woodchop as gym at work has no cable machine)
I have B3 on Thursday but then thats it until the 29th December as I'm out of the country from Friday onwards so no access to the gym. I'll finish off Stage 2 when I get back.0 -
Two more workout in Stage 2. I only could complete two workout a week for the last two weeks, so a little slower than I'd like. The holidays cut into my extra time, because we hosted the holiday for the first time, but at least I managed two per week. Now it is over, and kicking back into high gear! Starting my research for Stage 3!0
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oh. my. god. did workout A on stage 2 for the 1st time 2 days ago after a 2 week break...DOMS are almost unbearable! feel bad that i can't go to the gym today as it is closed for new year for 3 days
damn muscle soreness!!! 0 -
Well first workout A is done. I dropped my weight down to where I was when I first started last year to get the form down right. Here are my starting stats:
FSPP: 45 lbs (bar)
One-point Row: 5 lbs (I dropped this to focus on form and balance)
Step-ups: 15lbs
Static Lunge, Rear Foot Elevated: BW
Push-ups: Feet raised
Planks: 60 sec
Cable Horizontal Chops: 30 lbs
ETA:
A lot of people mention that their wrists hurt when doing FSPP. This happened to me the first time around through this workout. But, today I guess everything finally clicked and was able to get my wrists back like in the book. I found that I was putting too much weight on my hands and arms when going into that position last year when I was doing it, so bar position was wrong. I adjusted it so that the bar sat on my shoulders and slightly up against my neck, no pain! Yay!0 -
Hello all,
I am almost done with stage 1 and had a question about stage 2 before I start it.
How long (on average) does it take you to complete these workouts? I have been going on my lunch break to work out, and wanted to know if I could legitimately fit the workouts into that time period. I have an hour lunch, but It takes me 10 or so mins to get to the gym and get ready. So, I have max 35 mins to work out.
Is it possible? or am I going to have to start waking up at the crack of dawn to work out before work?
Thanks in advance.0 -
I have just finished stage 2 and I found it took me a lot longer to finish. I usually have 40-50 min first thing in the morning so I found I was rushing the rest between exercises. Right at the end I started getting up 10 min earlier - this morning workout B took me 56 minutes.
FWIW :laugh:0 -
Finally did St 2 A1 and B1, I was intimidated because it's new moves and longer workouts but I did it and boy am I sore!!
I'm liking it though!0 -
Done with stage 2...here are my final stats:
FSPP: 45 lbs (bar) => 55 lbs
One-point Row: 5 lbs (I dropped this to focus on form and balance) => 8 lbs
Step-ups: 15lbs => No Change
Static Lunge, Rear Foot Elevated: BW => BW+8 lb dumbbells
Push-ups: Feet raised => No change
Planks: 60 sec => 70 sec
Cable Horizontal Chops: 30 lbs => 35 lbs
Wide-grip Deadlift from Box: 100 lbs => No change
Bulgarian Split Squat: 6lb medicine ball => 10 lb plate
Under-hand Grip Lat-Pulldown: 80 lbs => No change
Reverse Lunge from Box: 5 lb dumbbells => no change
Dumbbell Prone Cobra Snatch: 5 lbs => No chage
Swiss ball Crunch: 10 reps no weights => No change
Reverse Crunch: 10 reps => No change
Swiss ball side crunches: 10 reps => No Change
Prone Cobra: 60 sec => 70 sec
Off to stage 3 next week!0 -
Starting Stage 2 tonight. I am comfortable with Workout A, but B looks a little scary.
I am a few weeks away from starting Stage 2 and I had the same reaction when reviewing it this morning.....Nervous!!0 -
Done with Stage 2!
Here is the stats.
FSPP: 45 lbs (bar) => 50 lbs
this one took most practice to get it right. stil not sure if I did it right though. I wasn't sure after rasing the bar to the top and bring it down to the shoulder if I was supposed to have my upper arm perpendicular to the floor. but that would seem unnatural and unnecessary move so i didn't. I wish tthere was a video for this move.
One-point Row: 15 lbs no change.
It was really hard to meintain balance.
Step-ups: 20lbs dumbell x 2 => No Change
Static Lunge, Rear Foot Elevated: 20lb dumbel x2 no change
Push-ups: from floor => feet elevated on step + one riser
Swiss Ball Planks: 45 sec => no change
Cable Horizontal Chops: 12.5lbs => 25 lbs
Wide-grip Deadlift from Box: 75 lbs => No change
This one gave a little back ache after doing this move.
Bulgarian Split Squat: 10lb dumbell => 25 lb plate
Under-hand Grip Lat-Pulldown: 50 lbs => 75ib
Reverse Lunge from Box: 5 lb dumbbells => 10 lb
Dumbbell Prone Cobra Snatch: 5 lbs => 7.5 lb
Swiss ball Crunch: 10 reps wth 10lb plate => 10 rep with 20 lb plate
Reverse Crunch: 10 reps => No change
hanna side flexion: 10 reps => hanna side flexion 3 10 reps
Hanna side flexion didn't feel like much of a work out. I think I should have done swiss ball side crunch.
Prone Cobra: 60 sec => 90 sec
I did HIIT with eliptical machine instead of bike machine.0 -
Finally finished stage 2 ^^' uff.. found it weird to have such a quick workout A compared to workout B. I got myself always wishing to do workout A ^^'
Guess now is between matrixes and HIIT.. sounds tiring xD0 -
Okay ladies, bear with me here. I just did B workout on Stage 2 yesterday. And this may be a dumb question, I apologize.
What is the difference between lunge/rear foot elevated, bulgarian split squat, and reverse lunge w/forward reach (and for that matter step-ups) ? In my very fitness-unedumuhcated mind, these are all just fancy-named lunges with the weights in different spots?? Do they work different areas? I just feel like I'm spinning my wheels and doing basically the same thing several times...
Up to this point, I really like the workouts, so I'm sure I'm just being a ditz and missing something?
Thanks in advance!0 -
I am working out at home so I am having to improvise quite bit. This is my week off between Stage 1 and Stage 2, but I wanted to try out Stage 2. For cable horizontal wood chop, it says for home gyms without cables, to lay on the floor with feet flat and do the same trajectory with a dumbbell. When I tried it, I felt nothing. No stress whatsoever, so I am either doing it wrong (probable) or the book is wrong. Has anyone had success doing it with a dumbbell? I am also considering doing it with stretch tubes. Thoughts or experience?0
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I am working out at home so I am having to improvise quite bit. This is my week off between Stage 1 and Stage 2, but I wanted to try out Stage 2. For cable horizontal wood chop, it says for home gyms without cables, to lay on the floor with feet flat and do the same trajectory with a dumbbell. When I tried it, I felt nothing. No stress whatsoever, so I am either doing it wrong (probable) or the book is wrong. Has anyone had success doing it with a dumbbell? I am also considering doing it with stretch tubes. Thoughts or experience?
I workout at home too. For the horizontal wood chop I used an 8kg kettlebell, I definitely felt it.
Did workout B for the first time today. Picked weights that I thought would be light enough to get proper form for the whole set but challenging enough to feel it after I was done. Completed the workout, felt fantastic. Couldn't work out why everyone says that it was so challenging. That was until I stood up after my breakfast. Now my legs don't work, my abs hate me for putting food in my stomach and my arms feel like they weigh 50kgs each! I did the intervals on the rowing machine, which definitely contributed to the ruinedness!0 -
Hello everyone....I started Stage 4 today. Here are my starting stats for workout A:
FSPP: 55 lbs
Step-up: 25lbs
One-point Rows: 15lbs
Static Squat: 10 lb dumbbells
Push-ups: Legs elevated, arms close to body with no elbow flare
Planks: 90 sec (will have to work on getting up to 2 mintues)
Wood Chops: 40 lbs
I pretty much started off at the weight I left off at on Stage 2, except for a few exceptions. And decided to do 3 sets for the first 2 weeks and then 2 sets with higher weights for the last 2 weeks.0 -
Today was Stage 2, workout A-1. I did the wood chop with one long stretch tube wrapped around an upright on my weight bench. It seems to work nicely. My plan to increase intensity will be by starting farther away from the bench or using a shorter tube. The one point rows with 10 lb. dumb bells had me either trying to fall over frontwards or backwards. I hope my balance gets better!0
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Hi
I just started stage 2 today, will be nice to 'join in' with this group.
I actually enjoyed the one point rows because I'm weird (also a dance background . .). Actually the heavier the weight the easier it is to balance i think . .
Its funny how we are all different in strengths and weaknesses, I'm still doing push ups on a low step (actually the bar of a rowing machine), despite having exercised for years, and they are kicking my *kitten*. Other things I seem to be making much more progress.0 -
JUST FINISHED STAGE 2....
don't have my sheet to reference beginning and end weights. I'll add that later.
I did one extra workout of each workout A and B for 5 total instead of 4.
On to Stage 3 starting Monday. Going to take a break and just do cardio for the rest of the week.0 -
Started Stage 4 last night - felt like I really pushed myself and was a puddle on the floor by the end of it! Feeling it today though - yikes!!0
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I finished stage 2 a little bit ago but figured I should post my stats finally!
FSPP: Just the bar -> bar + 10lbs
Step-up: bar + 45 lbs -> bar + 75lbs (I used the barbell so I could increase weight - couldn't with dumbells)
One-point Rows: 24 lbs - >50 lbs
Static Squat: 60 lbs -> 70 lbs
Push-ups: T with 3 lb weights -> regular on low step
Planks: 60 sec - > 75 sec
Wood Chops: 20lbs -> 23 lbs
DL from box: 40lbs + bar -> 70lbs + bar
Bulgarian Split squat: 35lb plate whole time
Underhand pulldown: 70lbs -> 90lbs
Rear lunge with reach: 40lbs -> 45lbs (Really felt in my abs with the reach)
Cuaban Snatch: 20lbs -> 24lbs
Ball crunch: eventually went from 35lb plate to putting arms back with 5lb plate
Cobra: 80sec -> 100sec
Intervals did increase on the treadmill.
Loses, or gains in inches (I am pretty small but fairly curvy and right side dominant):
Biceps: No change from stage 1, +0.25 stage 2 (+0.25 total)
Upper Chest: -1.5 stage 1, -0.5 stage 2 (-2.0 total)
Chest: No change from stage 1, +0.25 Stage 2 (+0.25 total)
Waist: -0.25 stage 1, -0.5 stage 2 (-0.75 total)
Bellybutton area: -0.75 from stage 1, -0.5 stage 2 (-1.25 total)
Hips: No change from stage 1, -0.25 stage 2 (-0.25 total)
Thighs: Only the left went -0.25 from stage 1, both went -0.25 stage 2 (-0.50 left, -0.25 right)
Calf: -0.25 stage 1, nothing stage 2 (-0.25 total)
My weight still fluctuates too much to tell if anything is happening there.Gain 1-2 lbs and lose 1-2lbs daily.
My butt is starting too look real perky, but is coming at the price of my jeans fitting tighter in that area
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Hi I am starting stage 2 tomorrow.
I have a noob question.
In stage 1 the book has the sets go from 2x15 to 2x12 to 3x10 to 3x8.
In stage 2, there is no such indication.
Do I just do all of stage 2 with 2 sets of 10?0 -
Hello Ladies.
I'm new, and just off to do my first Workout B for Stage 2. It's been great reading this discussion, as a lot of my questions have already been answered.
I'm not looking forward to the wide grip deadlift from a box, as I'm not up to lifting Olympic weights, and so the barbell I'll be using will be closer to the floor.
I'm glad that this stage is short!0 -
Did the first stage 2 workout on Monday and it was so much fun. I was really proud that I got 60 seconds on the plank at both reps!
Loved the one where you stand on one foot in a T shape and pull dumbbells. Even at beginner level I really felt the work.
Also I finally found a good box for step ups and really understood the exercise. Took a while...
I was gonna do workout B tonight but I have cat emergency issues and will not have the time, luckily those cat issues are going to make me work from home tomorrow so I can squeeze the workout during lunch and no one needs to know.
Am nervous-it's such a long routine with 9 exercises and 15 minute intervals training.
Which cardio do you do for that? The treadmills at the gym take long to go from rest to high speed, which is so annoying.0 -
This Saturday I'll end up stage 4. This has been really tiring with one workout so much bigger than the other. It doesn't make sense! Makes me wish to get the smaller one, always :x And this week it's the opposite, argh... And I'm not lifting heavier because I'm not waiting between reps and sets, to make it quicker. Specially workout B0
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Did the first B workout yesterday, and it's such a drag.
I really hate the core exercises (Swiss ball crunch, prone cobra, lateral flexion, reverse crunch...). They are uncomfortable and I never feel like I am doing them right and I don't feel it enough in my abs. This entire stage, to me really overlooks the abdominal area, which was what I set out to work on.0 -
I'm struggling with the Prone Cuban Snatch - my arms don't seem to be able to move in the way they're supposed to with anything more than 4kg. I can't rotate once I've done the snatch. Anyone else have a problem?
I can do a standing Cuban Snatch ok, so I think I'll stick with those.0 -
I struggled too. I reduced the weight to 5lb per hand (about 2kg), and it was challenging but possible. I will simply go up slowly.0
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Hey ladies! I have a few questions for y'all, since I am starting Stage 2 today. 1st - I have no idea what starting weight to use for the front squat/push press. I squatted 75 lbs in Stage 1, but my shoulder press was only 40 lbs (using two 20 lbs dumbbells). Should it be a compromise between those two numbers (maybe 50 lbs?) or will this keep my glutes from being challenged properly?
2nd question - I have been having serious problems with the lunges & step ups, because whenever I do them, my wrists get horribly bruised & sore from the plates of the dumbbells pressing on them! Has this happened to anyone else? How can I avoid it?0 -
For squat press I reduced a lot. It's too heavy for my arms. I hate that though because my legs/butt/abs have it too easy.
For step up you can use a barbell. I saw some helpful videos on YouTube for form.
Another suggestion is gloves. They sell them at my gym, maybe yours does too. My husband wears them, it really helps with the chaffing.
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My own entry for today is that I finished B-2 on Wednesday and saw some improvement all around. But reverse crunch is either too easy or I'm doing it wrong. I only start to feel it after 10 reps so I do 20. Flexion is still a big mystery to me.
Other than that I am a bit bummed out. I have been taking pictures of my progress and while a month ago showed improvement, this month looks worse than when I started. I know my diet was a problem. I struggled a lot lately. I just downloaded an app to remind me to drink water, hoping it will help a bit. Maybe hydration can stave off some false hunger signals and help my range of motion in the gym.
Final side note, during interval training I was listening on my phone to a random playlist and it played "smells like teen spirit" by Nirvana. That is one heck of a song for intervals! Doing high intensity during the chorus is too exhilarating. So awesome!0 -
Thank you for the tip! I'm definitely going to try out some gloves & see if that helps. I skipped lunges today, because I'm just so tired of the wrist pain they cause.
Turns out I way overestimated my strength on squat press - I had to go down to 30 lbs! Hopefully that number will go up very soon!0
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