stages 2 & 4
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I started stage 2 last night and I had to take a step back in almost everything.
I had to use the women's Olympic bar (empty) for the FSPP because I just can't lift heavy over my head.
And I finished Stage 1 using 14kg dumbbells for lunges...last night I had to drop to 7kg because I kept losing my balance and the static lunges are soooo much harder.
Everything else went well, even the Planks, so I was happy with that.
I think this workout is all about balance and working the core so I don't think I'll be too disappointed not to have massive gains in the weights as long as by the end I can do everything correctly with proper form!0 -
I'm loving Workout A in Stage 2 - not so much in love with B.. I've had knee issues off and on over the course of the last year, brought on by running. Midway through training for a half marathon that I completed in October, I had to change my training to "race walking". I made the mistake in Stage 1 to introduce HIIT as running on the treadmill (my knee was fine, and I was on the treadmill, not pounding on pavement) - big mistake!
Anyhoo, all of these various lunges (elevated) in Workout B are brutal on the knee, so I'm doing static lunges in lieu. Squats, deadlifts, static lunges do not hurt the knee for some reason...I'm hoping I'm not curtailing my gains too much by substituting.
the cuban snatch is hard!!0 -
Starting Stage 2 tonight. I am comfortable with Workout A, but B looks a little scary.0
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Workout B is not my favourite (except the underhand lat pulldown - love that!) - let us know how it goes!0
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I did my first Workout B yesterday and at the time I didn't enjoy it at all... but man am I feeling it today so I think I'll have a more positive miindset about it next time.0
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Workout A was fantastic!! I sweated like a mad woman... much more than I ever did in stage 1. I think I am confused for the interval training part of workout B. Is it 2 min. warm up 1 moderate, 2 min. cool down, 1 minute hard, 2 min. cool, 1 min. intense, 5 minute cool down? does that sound right. I can do this on an ARC, Tread, Elliptical, stationary bike, stair master, running, jump rope, or any other thing I choose?0
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OK so I re-read Stage 2 chapter, and got the interval session now. Doing 2B workout 1 tonight!0
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I'm really not enjoying Stage 2 at all
I like the squats/deadlifts but pretty much hate everything else... Lunges are the work of the devil!!!
So here's what I got to yesterday
FSPP (2 x 10 x 20kg)
Step Ups (1 x 10 x 14kg, 1 x 5 x 14kg)
DB 1pt Row (2 x 10 x 8kg)
Static Lunge (2 x 10 x 8kg)
Push Ups (2 x 10 x 30degrees) Form is really improving
Planks (2 x 60s)
Cable Horiz Chop (2 x 10 x 10kg)0 -
Did 2B last night, and not my fav. I do love workout A, but B is a little confusing. I think now that I ran through it once, it will be better next time. For now not my fav at all!0
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I've only done A this week, not feeling great. I'll be doing B tomorrow...not looking forward to it. I'm glad that this stage is short!
I can feel muscles developing - calves, biceps...quads are stronger, but I am feeling a little depressed that the scale has not moved! and I know I shouldn't - inches are what count. Not seeing drastic movement there either...used to be, in my 20's/earlier 30s, I just needed to clean up the diet a bit and move a bit more and my body would respond immediately. Not so much on the "eve" of 40! I have to figure out the calorie bit as well.
Are any of you seeing fat/inches melt off? Are you doing anything else to supplement nrol4w?0 -
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
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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
