Stage 3
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Hi, Ladies
I have just one more workout from Stage 2 left to complete, and then I'll be on to Stage 3. About how long do these Stage 3 workouts take? I'm scheduled pretty tight, and often have to get my workouts in the morning before heading off to work. I'd like to be able to plan ahead
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Honestly, with a 15 minute warm-up on the treadmill, and the intervals or body weight matrix at the end, I'm pretty close to 90 minutes for every workout.0
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Starting Stage 3 on Monday. I did part of the BWM on Tuesday after some HIIT and WOW. I honestly can't imagine doing that after the weights. Ugh. Anyone do it before the weights as a warmup?0
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Alright, I'm done with Stage 3. I really liked 3A after the first time, but 3B was kind of boring. I didn't make huge strength gains this time around, but my form and ease of completing the moves definitely improved. There were a few exercises where I couldn't quite add weight and maintain a safe form, so I added a few reps to each set. I still hate the Body Weight Matrix, though.
Here are my results:
One-armed dumbell snatch: Start 20 pounds x 6 reps; End 25 pounds x 8 reps
Dumbell single-leg Romanian deadlift: Start 2 x 20 lbs; end 2 x 30 lbs
Barbell bent-over row: Start 50 lbs x 6 reps; End 70 lbs x 7 reps
Dumbell single arm overhead squat: Start 10/20 lbs; End 20/30 lbs.
Dumbell Incline Bench Press: Start 25 lbs x 2 x 6 reps; End 25 lbs x 2 x 8 reps
Plank: 90 sec. x 3/90 sec. x3 (next Stage I'm going to do these in the pushup position with less time)
Reverse Wood Chop: Start 27.5 lbs; End 32.5 lbs. (with much better form and easier to complete reps)
Barbell Romanian Deadlift/Bent-Over Row: Start 65 lbs.; End 75 lbs.
Partial Single-Leg Squat: Start 15 lbs x2; End 25 lbs x 2
Wide-Grip Lat Pulldown: Start 85 lbs (hard to finish with good form); End 90 lbs (with acceptable form)
YWTL: Start 7 lbs; End 10 lbs (but very, very hard to finish)
Swiss Ball Crunch: Start 15 lbs over head x 10 reps; End 25 lb plate on chest x 18 reps
Hip Flexion -- Prone Jacknife: Start 3 sets of 8; End 3 sets of 8 but very close to being able to do a pike with just tops of feet on ball
Lateral Flexion: Hannahs held for 5 seconds
Prone Cobra: Start 60 sec.; End 90 sec.
Surprisingly, the exercises that I really liked were the One-armed dumbell snatch, the Barbell Romanian Deadlift/Bent-over Row, and the Dumbell Single-Arm Overhead Squat.
I'm looking forward to seeing some of the Stage 2 exercises again in Stage 4. I'm going to lift this weekend -- I like to do a "free choice" day every week that includes squats and deadlifts with some other stuff. Then, I'll do some cardio next week and take my rest. See you in Stage 4!0 -
Hi girls,
I just moved on to Stage 3 - yay! Done workouts one and two once and have a couple of questions.
The rest periods feels way to long for me. I recover in a minute easily and I'm not sure if I should stick to the full 105 or just get on with it, it sure adds a lot of time. I work as hard as I can, usually to failure on the last set, I tried taking the longer rest yesterday and the shorter and it didn't make a jot of difference to what I could lift.
The weighted overhead squat thing I just can't get. I have huge balance issues anyway but I just felt like I couldn't squat to any depth. I was using 4kg and 8kg which seemed too light but anymore and I thought I would topple over. Any tips?
Thanks.0 -
Hi girls,
I just moved on to Stage 3 - yay! Done workouts one and two once and have a couple of questions.
The rest periods feels way to long for me. I recover in a minute easily and I'm not sure if I should stick to the full 105 or just get on with it, it sure adds a lot of time. I work as hard as I can, usually to failure on the last set, I tried taking the longer rest yesterday and the shorter and it didn't make a jot of difference to what I could lift.
The weighted overhead squat thing I just can't get. I have huge balance issues anyway but I just felt like I couldn't squat to any depth. I was using 4kg and 8kg which seemed too light but anymore and I thought I would topple over. Any tips?
Thanks.
I will admit that I don't really time myself in between sets. I rest until I'm recovered and then do the next one. It takes long enough as it is.
As for the weighted overhead squats -- I do them with my feet wider than a regular squat and with my toes pointed out a bit, with the heavy dumbell in between my legs. Turn your upper arm with your hand facing forward or towards your ear. They feel awkward at first, but they work the heck out of your inner thighs and back.0 -
Thanks, I'll stick with the shorter rests. The only one I needed a long one on was the YTWL - what a killer, looks so simple and hurts like heck!
I did wonder if my legs were far enough apart, I kept bumping my knee with the weight. Will try again tomorrow, thanks!0 -
105 seconds IS a long rest. After some exercises, I feel like I need it. Some I don't (particularly when you get to the ab section in workout
Overall I like stage 3, but I worked up much more of a sweat with stage 2, with my heart really going with all those steps and lunges and such.
Also, I think that BWM might be the devil. It nearly killed me the first time I did it!0 -
Did 1A yesterday. I like the new exercises a lot- BWM is definitely going to be a challenge for me to make myself do. I can see myself wanting to just say, "oh, I'll do it later" and never do it. In a twisted way, I love how sore it made me though.
Allikat, I agree. I worked harder and burned more calories in Stage 2 workout even without the HIIT. I didn't take the full 105 secs either. I felt like I was completely fine after a minute. I feel like I just lose momentum when I rest that long.0 -
Did 1A yesterday. I like the new exercises a lot- BWM is definitely going to be a challenge for me to make myself do. I can see myself wanting to just say, "oh, I'll do it later" and never do it. In a twisted way, I love how sore it made me though.
BWM is a killer! I have dodgy knees and couldn't do the lunge jump at all. So I swapped that for jumping jacks so my heart rate was up and I had to restrict the jump squats to 12 :mad:0 -
Asidebottom, i know what you mean. I can't really do the lunge jumps right. I feel like I must look ridiculous even trying.
Did my first B workout yesterday. I thought it was fun, so I obviously wasn't using enough weight:)0 -
Did my first B workout yesterday. I thought it was fun, so I obviously wasn't using enough weight:)
I like workout B! I enjoy the YWTL even though I find it really tough and I also like the abs stuff though I have modified it a bit as I find the swiss ball crunch too easy.
I am going to try and finish Stage 3 before my holiday in 12 days time so I will have to go every other day without fail. Then I get a nice week in the sun in Rhodes as my reward :bigsmile:0 -
Vacation sounds like fun! I like the YTWL too. My triceps definitely felt it.
I really rushed through workout B Wednesday. I had the kids with me and they were cranky. I probably only took 20 secs between sets. Hoping to take my time doing 2A tomorrow as hubby will have the kids.0 -
How's everyone doing? Finished 2A Saturday. Hoping to get 2B done today. I reduced my time on the BWM by 10 secs and I actually did jumping lunges like the book said instead of doing a botched version. I hate it with a passion while I'm doing it, but love how strong my legs feel afterward.
Is everyone eating per the book's recommendations? I've been playing around with my calories and it seems like I see more progress when I eat the same amount most days- maybe adding 100 cals on days when I really feel like I need it. I always make sure that I am netting above my BMR. I just feel like even the deficit in the book is pretty high for someone like me who has at least 30lbs to lose.
NSV for the day- I was able to wear jeans that were too tight when I had my daughter a year ago!0 -
Due to some home gym limitations, I'm doing B and then A. I finished the 3rd B workout today. So just over half done! Well, sort of. I still have to do the HIIT tonight, but it's just too time consuming to get that one in before I head to work.
I'm actually really liking this stage, there's a lot of exercises I really enjoy, but I think overall I prefer the A workout.
That BWM is killer. After doing my workout on Saturday, I was sore for two whole days after on the fronts of my thighs. I really made an effort during the jumping lunges to make sure I wasn't "cheating" the move.
I'm not following the diet the book recommends exactly, and in general I find I'm low on my protein intake. But I am trying to eat just a little bit more every single day, as opposed to eating much more on lifting days. I have a hard time fitting in lots of good quality food if I'm just trying to hit a calorie count on a workout day.0 -
Results from the start of Stage 3 on Monday 3rd Sept up until the final session today (19th Sept)
Workout A
One armed dumbbell snatch: 13.2lbs (6kg) dumbbell -> 17.6lb (8kg) kettlebell
Dumbbell single leg Romanian deadlift: 13.2lbs (6kg) dumbbell -> 19.8lb (9kg) dumbbell
Barbell bent over row: 27.5lb (12.5kg) barbell -> 55lb (25kg) barbell
Goblet squat: 13.2lbs (6kg) dumbbell -> 22.04lb (10kg) dumbbell
Dumbbell incline bench press: 13.2lbs (6kg) dumbbell -> 17.6lb (8kg) dumbbell
Plank: 45 sec -> 45 sec
Prone jackknife: 18 ->20 - ball is now lower down legs and much easier
- did goblet squats rather than dumbbell single arm overhead squats and not doing lateral flexions and prone cobras....just because.
Workout B
Barbbell Romanian deadlift / bent over row: 38.5lb (17.5kg) barbell -> 55lb (25kg) barbbell
Partial single leg squat: BW -> 38.5lb (17.5kg) barbbell
Wide grip lat pulldown: 70lbs -> 80lbs
Reverse lunge from box with forward reach: 11lb dumbbell (each hand)/10 inch box -> 13lb dumbbel/10 inch box
Back extension (machine): 85lb -> 110lb
Dumbbell shoulder press: 8.8lb (4kg) dumbbell -> 13.2lb (6kg) dumbbell
Swiss ball crunch: 6.6lb (3kg) medicine ball x 18 reps -> 13.2lb (6kg) dumbbell x 20 reps
Reverse woodchop: 40lbs -> 50lbs
I did'nt do the body weight matrix because I have been doing C25k instead...yeah more excuses
So far as weight loss...
2lbs lost this stage and 2% body fat...woop!0 -
I'm not following the diet the book recommends exactly, and in general I find I'm low on my protein intake. But I am trying to eat just a little bit more every single day, as opposed to eating much more on lifting days. I have a hard time fitting in lots of good quality food if I'm just trying to hit a calorie count on a workout day.
Yep, I definitely have this problem too. I find myself thinking, "I've got 250 extra calories- I can have some ice cream!". This is why a steady caloric intake helps me. I can plan ahead better and know that I've got to focus on the protein. If I ever burned a ton more calories for whatever reason, I'd probably eat back some.
LottieLou, 2 lbs loss is awesome! I'd be happy with 2 lbs and an inch or two!0 -
How's everyone? I did 3A Wednesday and did the BWM yesterday since my kids were screaming in the kids playroom by the time I got to that point. So far, this has been my favorite stage. I LOVE the rows.0
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I like this one a lot too, I just wish it weren't quite so time consuming. I'm spending nearly 2 hours, and that doesn't include HIIT.
I'm certainly not so delusional to think these workouts will be getting any shorter, I would just have an easier time scheduling it for 3x a week if I didn't have to block out so much time.0 -
I've finished stage 3! Just in time for my holiday. Got a full week off in the sun coming up and I feel I need it, I am decidely creaky at the moment :laugh:
Results are (odd numbers as I am in the UK and we do things in kgs!):
Dumbell Snatch 22 to 27 (my right arm could do more but my left is lagging behind
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Single leg deadlift 22 to 27
Barbell bent over row 44 to 77 (started off too light)
Single arm overhead squat 8 and 16 to 15 and 33
Incline bench press 22 to 27
Plank sometimes 90 sometimes 60 :grumble: very inconsistant on that one
Reverse wood chop 26 to 33
Barbell deadlift and row 66 to 88
Single leg squat - bodyweight to 17kg
Lat Pulldown 77 to 108 (just!)
Back extension 154 to 200
YTWL 6 to 11
very pleased at that!
Prone Cobra 90 to 90
Abs I did differently as I found them too easy! Swiss ball crunch became incline crunch on the bench 3x12, Reverse crunch became weighted crunch with arms and legs 10kg and lateral flexion became kettlebell side lift with 12kg.
Very pleased with myself overall I felt I made good progress on everything. Looking forward to stage 4 in a week or so time.
Now bring on the beach :bigsmile:0 -
Morning!
I just started Stage 3 this morning. The BWM...yowzer!! My legs were burning after lunge jumps & squat jumps!! I, too, feel the rest is too long. I get my heart rate down in less than or just a minute or so (on most lifts). I will probably only be resting 60 seconds...hopefully I don't totally F up the program, LOL!
I'll check in again on Wednesday.0 -
I've been taking the full rest. Even if my heart rate comes down, I know that if I'm pushing myself to the most I can do for those 6 reps, I feel like the rest is short. I have it on a timer, and keep track of it really well. While the overall workout does take a lot of time, I never feel like the rest was too long. Then again, I'm doing it with a buddy, so it's entirely possible that the time is made short due to chit chat
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I've found that as I become more familiar with the exercises and push myself more, I am enjoying the longer rest. I don't do it on all of the sets, but for the bent rows, dumbbell snatch, and planks I need the downtime. Supposed to lift today, but now two kids are sick so I may not make it. Blah.0
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4A tonight. I was feeling really dizzy by the end so I skipped the BWM and will do it tomorrow. Anyone else really feel the single arm overhead squat in their back? Ouch! I was really watching my form, but found it difficult to go all the way parallel.0
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Starting stage 3 tonight and I'm excited I workout at home and all the DB workouts in this stage the extra rest will help as I have spinlock DB's which I will have to keep changing the weight on, lol. Will see how it gos but may have to start doing this one at the gym, lol 0
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Can't wait to hear about your workout!!
I did my second A today...it went well and I upped my weights on all except the reverse woodchop. I am at 30 but can not keep my feet from sliding!! I will also have to figure out something about my grip. I can not hold 30lb dumbbells for the entire workout but it seems like my beginnings of this A workout are with 25-30's.
I am hoping to move to using a barbell when doing one leg deadlifts. Anyone have thoughts on that? 0 -
Loved my stage 3A yesterday, although was wondering why use light DB's for the one leg Romanian? I just went all out with heavy ones, its 6 reps!! I have the same problem Runn with the woodchop so switched to just a heavy DB.
BWM is a killer, i was pretty done in from the workout, then you get to them jumping lunges and i was almost dead!! hahaha, although I got DOMS from it today so must have been working hard, didn't get any DOMS in stage 2 0 -
Although one problem I had was with the different weight DB's for the squat, my heavy one has really big plates on it and it just wasn't comfortable and kept banging on my thigh I was thinking of maybe trying a kettlebell?? 0
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Although one problem I had was with the different weight DB's for the squat, my heavy one has really big plates on it and it just wasn't comfortable and kept banging on my thigh I was thinking of maybe trying a kettlebell??
Kettleball sounds like it would work out better. Great idea!! I may try that too. Ooooh, and the BWM my legs were ON FIRE the other day. I swear I walked to the car looking like I had just rode a horse!! It was terrible!!
I have B tomorrow which is has its perks!! I love deadlifts and have not been doing the Romanian's though. I don't like the feeling of my lower back doing all the work. I do regular ones instead (165 the other day. I was stoked!! But the YTWL can kiss it. I get so confused I know I look like an idiot laying on her stomach trying to lift weights, LOL! 0 -
Runn I know what you mean with the YTWL, luckily I do it at home so it doesn't matter that I look like a complete tw@t doing it, lol. I was looking through the future workouts and I'm really liking the look of stage 7
I've got my first B workout tomorrow, have to get through soccer training tonight and I still have DOMS!!0
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