Stage 3
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Sue - good that you're sore...must be working!
I did 3A today and it was SO much better...OMG, the single arm squat was sooo much easier with a lower weight to balance out the top weight. No wonder I was struggling so much! hahaha It was awkward with just the one weight.
RE: the body weight matrix - I was able to do round one in 3:30 and round two in 3:40. My goal is to get under 3 minutes by the end of the stage.
I also upped my dumbbell deadlifts to 20# and my row to 55#.
Added another 20 minutes of spinning as punishment for all the crap I ate on NYE! lol0 -
I did my second A workout on Monday...this stage is going to be the longest in history due to traveling for the holidays and being sick off and on. But I still love it! Considering both A workouts have been done after 10+ days with no lifting, both of them have killed me! The DOMS are ridiculous, and I didn't even do the BWM...planning to do it with HIIT today for my extra workout this week. I think I will probably do 5-6 workouts of each A & B during this stage since it's been spread out so much.
Sue, I'm with you on the planks. I'm so bad at them and hate them, but I can always feel it all over when I'm done. I'm nowhere close to 90 seconds, but hope to work up to it by the end of this stage.
I'm having trouble with the rows because of the very limited barbell weight selection in my gym at work. The curl bar is 20# and I have one set each of 5, 10, 25, 35, and 45 plates to work with. Unfortunately the only oly bar is on the smith machine. I'm at 50# now, but my next jump will be 70#. That's a pretty large gap! I've been doing 3 sets of 10 reps at 50# to build up to it. Maybe I'll try 70# at the end of my next workout, but it totally freaks me out!
Happy New Year everybody!0 -
How is your gym's dumbbell selection? Maybe you could use those for the bent over row.
I did 4A today and think I'll add atleast one extra a and b workout to this stage since I really slacked through the first half of the stage. I'm just now starting to push myself and want to give myself more time to increase weight on some moves. Or maybe I'm just not excited to do stage 4 since it's the same as stage 2 which I wasn't crazy about.0 -
How is your gym's dumbbell selection? Maybe you could use those for the bent over row.
I did 4A today and think I'll add atleast one extra a and b workout to this stage since I really slacked through the first half of the stage. I'm just now starting to push myself and want to give myself more time to increase weight on some moves. Or maybe I'm just not excited to do stage 4 since it's the same as stage 2 which I wasn't crazy about.
I think this is one of those "duh" moments for me. It never crossed my mind to do dumbbells. And I have a huge selection. Maybe being sick so much these last couple of months has fried my brain! Thanks!
I'm with you on dreading to move on to stage 4. I may just stay in 3 forever
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Happy New Year ladies!
Back from my holidays, had a wonderful Christmas and Birthday away skiing but now it's back to the routine and I'm back at work...boohoo! I've also put on 2kgs over the last 10 days despite not having gained or lost anything on this whole program so far - so that was a blow although I'm not surprised after eating so much rich hotel food and drinking lots of jagertee!
My hubby bought me some Marcy Bruce Lee adjustable dumbbells for Christmas, so I tried them tonight and started Stage 3 over, doing first A workout at home. Felt great working out at home after a long day at work, although I'll need to go to the gym to do the B workouts so I can use the BB and the lat pulldown.
Didn't do the BWM as I didn't fancy being crippled by DOMS so I may follow some of you other ladies and also do a few extra workouts in this stage to build up before the dreaded stage 4 lol0 -
How is your gym's dumbbell selection? Maybe you could use those for the bent over row.
I did 4A today and think I'll add atleast one extra a and b workout to this stage since I really slacked through the first half of the stage. I'm just now starting to push myself and want to give myself more time to increase weight on some moves. Or maybe I'm just not excited to do stage 4 since it's the same as stage 2 which I wasn't crazy about.
I did 2sets for the first 3 full workouts. But I'm glad I did because I could really get the form down, and moving to 3 sets is really fatiguing. And like some of you, I'm doing 5 repeats, not just the 4. I really really love this stage and hate the thought of moving back to Stage 2 ie Stage 4, but I will, and I think I'll be much better with the 1pt lifts this time. And, since I know it already, I'm going to start with 3 sets and push it hard. I didn't feel like I got much out of Stage 2, so I'm really determined to make 4 be worthwhile.
ETA:
Happy New Year!! I didn't say that to y'all yet! I was in bed and asleep by 10. Yea, I'm old. that's my excuse! :laugh:0 -
ETA:
Happy New Year!! I didn't say that to y'all yet! I was in bed and asleep by 10. Yea, I'm old. that's my excuse! :laugh:
hahaha - I was asleep by 9 and I can't use being old as an excuse! I'll use my 3 year old and 19-month old as my excuse...staying up late isn't an option when I know they'll be up by 6am no matter what!0 -
Am I the only one rang in the New Year? LOL Now that my kids are older, they sleep in!!! It's a whole new world let me tell ya!!!!
Ok, so did 3B today.....I really dislike this workout. I don't feel like it's doing much...OMG, I detest the YTWL...did the prone cobra ok....I dunno. There's just not a lot of heavy lifting I guess so I feel like I'm moving backwards...at least I only have one more to go before stage 4 (and I enjoyed stage 2 once I got into it!)
Adding a bit more cardio to my weeks to shed some of these extra Christmas pounds!0 -
Am I the only one rang in the New Year? LOL Now that my kids are older, they sleep in!!! It's a whole new world let me tell ya!!!!
Ok, so did 3B today.....I really dislike this workout. I don't feel like it's doing much...OMG, I detest the YTWL...did the prone cobra ok....I dunno. There's just not a lot of heavy lifting I guess so I feel like I'm moving backwards...at least I only have one more to go before stage 4 (and I enjoyed stage 2 once I got into it!)
Adding a bit more cardio to my weeks to shed some of these extra Christmas pounds!
I rang in the New Year alone on my couch with my dog. I was really sick, so I couldn't go to the party I wanted to go to! And my husband punked out and went to bed early. :ohwell:
I'll be doing 3B later too! I don't like the YTWL either. It's tricky for me because of my partially torn rotator cuff in my left shoulder. I'm just very careful and use light weights, but if I still struggle today, I may drop the exercise. Can't risk tearing it more and needing surgery!0 -
Am I the only one rang in the New Year? LOL Now that my kids are older, they sleep in!!! It's a whole new world let me tell ya!!!!
Ok, so did 3B today.....I really dislike this workout. I don't feel like it's doing much...OMG, I detest the YTWL...did the prone cobra ok....I dunno. There's just not a lot of heavy lifting I guess so I feel like I'm moving backwards...at least I only have one more to go before stage 4 (and I enjoyed stage 2 once I got into it!)
Adding a bit more cardio to my weeks to shed some of these extra Christmas pounds!
Not that I want to wish away time with my kids, but I can't wait for the days when I have to drag them out of bed at noon on the weekends!
It's funny how we all prefer different stages. I haaaaaaaaated stage 2, and I'm dreading 4. I love 3, even the YTWL!0 -
I hate YTWL as well. Mainly just the "L" or cuban move-whatever it's called. I'm still just doing 5 lb dumbbells for this move which makes me feel like a wimp but crap that prone cuban is HARD! The one thing I AM looking forward to about moving to stage 4 is seeing how many pushups I can do now.0
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I started YTWL's with 2.5 and am finally using 5. It's not a workout designed for really heavy weights! It's supposed to strengthen your shoulders, and your rotator cuff and Holley, you probably shouldn't be doing these at all!
I really like prone cobras, I like flexing all my back, butt, hammies and triceps and really pulling up my core.
And I gotta say I really like this stage much more so than stage 2!0 -
I've been doing YTWL with 7.5 or 8s! No wonder I hate them! I'm seriously going to drop down to 5s. My form was terrible at that weight. And I hate the angle on the ball - like my stomach/lungs are being crushed...
BTW, love those downloadable NROLWFW sheets on werkit.com. Love the layout and much better than my scribbles in a notepad!
After prone cobra the other day, my glutes were sore! I hadn't realized how much you have to squeeze your *kitten* on that move! LOL
I am lookiing forward to the scale heading south next week after TOM leaves. I am SO motivated!!!!0 -
I saw in the New Year too :-) Had a Hawaiian party at my local pub complete with a bit of limbo and hula :bigsmile:
Completed my first B workout today and I love it! Saw a record number of ladies in the gym too, none of them went anywhere near the free weights though lol
I also much prefer Stage 3 and I'm glad to be back in the routine even if I am still eating left over Christmas treats!
I've been using the werkit spreadsheet uploaded to google docs so I can access it on my phone in the gym if I forget where I'm up to. It's been a great help.0 -
Back in the gym today and instead of moving on to stage 4 I decided I will do the last two workouts from stage 3 again as last time I has a bad knee so didn't really end on the high I wanted. But I kicked it today! Didn't have time to do the BWM but will try and get it in before bed. Whole30 day 1 is so far a success. And already made packed lunch for tomorrow!0
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I started YTWL's with 2.5 and am finally using 5. It's not a workout designed for really heavy weights! It's supposed to strengthen your shoulders, and your rotator cuff and Holley, you probably shouldn't be doing these at all!
I really like prone cobras, I like flexing all my back, butt, hammies and triceps and really pulling up my core.
And I gotta say I really like this stage much more so than stage 2!
I've actually decided to put Stage 3 on hiatus until my shoulder is better. My new Chinese masseuse swears that she "can fix" with cupping therapy (basically acupuncture with suction involved.) And let me tell you, after one session, it is 50% better than it's been in YEARS. Still hurts, but dramatically less than before. So I'll be out until it's almost 100%! Sad, but I think best for me. I'll keep checking in on everyone else though!0 -
I've actually decided to put Stage 3 on hiatus until my shoulder is better. My new Chinese masseuse swears that she "can fix" with cupping therapy (basically acupuncture with suction involved.) And let me tell you, after one session, it is 50% better than it's been in YEARS. Still hurts, but dramatically less than before. So I'll be out until it's almost 100%! Sad, but I think best for me. I'll keep checking in on everyone else though!
Great news that you're seeing dramatic improvement. Hope you get the full recovery.0 -
I've been doing YTWL with 7.5 or 8s! No wonder I hate them! I'm seriously going to drop down to 5s. My form was terrible at that weight. And I hate the angle on the ball - like my stomach/lungs are being crushed...
I didn't notice it before, but today I felt the same lung crushing on the ball for YTWL! I wonder if it has to do with coming off of a cold so my lung capacity isn't what it should be. I managed 6 lbs all three sets but my arms were dying by the end of it! This workout is so bizarre to me (even though I love it) because I go from 70# on the deadlift/row and 160# on the lat pulldown to 6# on these exercises. It's like the first half of the workout puts me in beast mode then it brings me back down to reality at the end... :ohwell:0 -
I've been doing YTWL with 7.5 or 8s! No wonder I hate them! I'm seriously going to drop down to 5s. My form was terrible at that weight. And I hate the angle on the ball - like my stomach/lungs are being crushed...
I didn't notice it before, but today I felt the same lung crushing on the ball for YTWL! I wonder if it has to do with coming off of a cold so my lung capacity isn't what it should be. I managed 6 lbs all three sets but my arms were dying by the end of it! This workout is so bizarre to me (even though I love it) because I go from 70# on the deadlift/row and 160# on the lat pulldown to 6# on these exercises. It's like the first half of the workout puts me in beast mode then it brings me back down to reality at the end... :ohwell:
I did too, and then I moved so I could prop my feet on one of the back extension racks and that made all the difference. I kept sliding down on the ball before that!
I keep the ball at hip level and raise up higher off the ball. First of all, I can breathe, and second, you get a hell of a workout doing that because of angle and gravity! Try it!0 -
I don't know what my problem is lately with planks. I was able to do 60 seconds on elbows at the end of stage 3 and now can barely do 45! I can handle it on my hands better, even easier with my shins balanced on a ball hands on floor. But even then can only get 60 secs before I give out. I know they should be harder for me based on my weight, but I expected more progress at this point. Any ideas to help? I wonder if doing it at the end of the workout when I'm so exhausted is hurting me.0
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I'm afraid I don't have an easy answer for you right now, but if it's any consolation, this stage is really kicking my butt!
2nd A workout for me today and my goodness it was tough. I got half way through the 2nd BWM before it beat me and I completely ran out of energy. The burn in my legs was just too much and I was starting to cramp. Not sure if it was because I tried too hard or if I hadn't fully recovered from the HIIT I did yesterday on the rowing machine.0 -
There is no way I could have done the BWM after my workout today. After trying it after the first A workout and failing miserably, I've starting doing the BWM and HIIT together as a 3rd separate workout. It's taking me forever to get through this stage, but it's the only way I feel like I can give 100% to the BWM and the HIIT...and it means I'm out of the gym in 65-70 minutes instead of 85-90 on the A & B days.
This stage is killing me too, but in a really really good way! I'm making good gains on everything except the stupid planks!0 -
I don't know what my problem is lately with planks. I was able to do 60 seconds on elbows at the end of stage 3 and now can barely do 45! I can handle it on my hands better, even easier with my shins balanced on a ball hands on floor. But even then can only get 60 secs before I give out. I know they should be harder for me based on my weight, but I expected more progress at this point. Any ideas to help? I wonder if doing it at the end of the workout when I'm so exhausted is hurting me.
I have been having the same problem. For me, it's fatigue mixed with the fact that I use my core constantly as a professional singer. I have started doing planks on off days from lifting instead of after the long workout. I am seeing improvement again, but I'm still not where I was before.0 -
Thanks ladies - I may try that! 2 minute planks...riiiiiiiiiiight. At least not yet. :noway:0
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Hey gals - just wondering who will be moving on to stage 4 soon...? I notice there's not a lot of action on stage 4 thread. My last stage 3 workout is tomorrow and I'll be starting stage 4 on Wednesday. I don't think I'll post my stats because they are so wimpy compared to others who have posted! I am in awe of how much people are lifting. (I am very small framed and don't build muscle easily but I'm trying! LOL...I also really really don't want to injure myself!!!)
So, who's almost done 3??? Let's head on over, k?0 -
I'm going to be heading over soon, haven't decided exactly how long of a break I want to take. I'm technically done as of this morning, but may do an extra of each workout just for scheduling purposes only, I also don't want to post any stats, I work out at home and feel like mine are wimpy and low too, comparatively.0
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Hey gals - just wondering who will be moving on to stage 4 soon...? I notice there's not a lot of action on stage 4 thread. My last stage 3 workout is tomorrow and I'll be starting stage 4 on Wednesday. I don't think I'll post my stats because they are so wimpy compared to others who have posted! I am in awe of how much people are lifting. (I am very small framed and don't build muscle easily but I'm trying! LOL...I also really really don't want to injure myself!!!)
So, who's almost done 3??? Let's head on over, k?
I will be finished after next week - then Chicago trip for the long weekend and starting stage four Tues 1/22 - so I won't be too far behind you!0 -
I am just starting Stage 3 on Monday! I am def ready to move on from Stage 2! I loved reading through the forum to get an idea of what is coming. Anyone else just about to start? I've been practicing form with light weights at home and i can NOT get the one-armed dumbbell snatch. Not even close. I may just substitute squats for it - any suggestions?0
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I am just starting Stage 3 on Monday! I am def ready to move on from Stage 2! I loved reading through the forum to get an idea of what is coming. Anyone else just about to start? I've been practicing form with light weights at home and i can NOT get the one-armed dumbbell snatch. Not even close. I may just substitute squats for it - any suggestions?
Lower the weight you're using until you can do it. Squats are not an adequate substitute unfortunately.0
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