Stage 3
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Hi ladies
I started stage three this morning. Really enjoyed it! The dumbbell snatch makes me feel awesome!
That overhead squat though is just awkward. Especially with my left arm raised for some reason.
Body weight matrix was tough in a good way, left the gym on shaky legs!0 -
Hi ladies
I started stage three this morning. Really enjoyed it! The dumbbell snatch makes me feel awesome!
That overhead squat though is just awkward. Especially with my left arm raised for some reason.
Body weight matrix was tough in a good way, left the gym on shaky legs!
I just started this stage as well...Jump Lunges WTF?? So uncoordinated for that...
haha, I feel the same way about the dumbbell snatch, I found the single leg Romanian deadlift really hard!!0 -
The jumping lunges were ridiculous. I would hate to see video of me doing those! Lol! The single dumb bell squat was really hard for me to balance. I kept reducing the dumb bell weight until I could finally manage to be balanced. But I totally felt my core really trying to figure out what to do. Kind of cool. I'm not as sore as I thought I would be. But I was so tired last night when I got home from the gym.
Tomorrow my first time to do 3-B. happy lifting everyone!0 -
Weirdly the only sore part of me is my hamstrings!
I've been doing a body weight hiit class anyway so jump lunges were fine, but def felt it in my legs.
Hear you with the squats cubs! Down to 4 and 8 kgs...0 -
Hey ladies - got my 3rd A workout in yesterday. Maybe for A4 I'll actually be able to do all the jump lunges (I've been mostly subbing regular lunges because I'm so uncoordinated). The rest of my workout was great though. Major improvement over A2 - except that I wish I could up my weights on my incline chest press.
I found that using kettleballs for the overhead squats works really well - especially keeping the upper ball behind my hand, if that makes sense. SL romanian deadlifts were much better this time too - so keep at it ladies! And I actually love that dumbell snatch - but mostly because I'm vain and like to see how it makes my muscles flex in the mirror
I'm actually looking forward to doing this all again Stage 5 because I'm hoping that I will be able to see more progress (especially in the jump lunge department).
Hey Cubs - are you in Chicago by any chance?0 -
Hey ladies!
I start Stage 3 on Either Monday or Tuesday. I ended Stage 2 today! Man, these exercises are looking tough and complicated but I am so excited to move on! Glad to be joining you all.0 -
Second time with workout A. Managed to do better on the jumping lunges for the first set but didn't do as well the second set. Definite improvement though!
I will try kettle bell next time. Good idea. I was a little more coordinated this time around.
I was born in Chicago. Moved away when I was 17. Generations of Cubs fans. Jeez, this season is not looking good!
Good luck with your workouts ladies! We are half way through the book. Very cool!0 -
I've been AWOL lol. Working 7 days this week and kids school hols = no gym time. Will be completing my final 3B workout on Monday.... bring it on!0
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This thread is too quiet!
I have now done 3a and 3b once.
I loved 3a. It was a fun workout and the BWM is positively evil. Surprisingly, I wasn't too sore from it.
3b though was boring. Although the YTWL does kill, I miss heavy weights. I also hate prone cobra.
How's everyone else doing? I am dreading the BWM I have to do tomorrow... but cardio for tonight.0 -
This thread is too quiet!
I have now done 3a and 3b once.
I loved 3a. It was a fun workout and the BWM is positively evil. Surprisingly, I wasn't too sore from it.
3b though was boring. Although the YTWL does kill, I miss heavy weights. I also hate prone cobra.
How's everyone else doing? I am dreading the BWM I have to do tomorrow... but cardio for tonight.
I hear ya on the heavier weights, it seems like I've had to lower the weight on practically everything. Does anyone else find the single leg dead lift insanely hard?? I have bad knees so I don't do the BWM I just do intervals on the elliptical for A&B. prone cobra isn't that bad but I still can't manage more than 60 seconds on the plank. So frustrating!0 -
Hey all,
S3WA1 complete.....Here are the starting numbers:
One-armed Dumbbell Snatch: 25 lbs
Dumbbell Single-Leg Romainian DL: 30 lbs
Barbell bent-over row: 70 lbs
Dumbbell Incline Bench Press: 20 lbs
Dummbell Single-Arm Overhead Squat: 10/20 lbs
Plank: 90 Sec
Reverse Wood Chop: 40 lbs
I skipped the BWM, mainly because I run after this workout.0 -
I am kinda excited for my 2nd A workout tonight... but B is boring!
I don't think the cobras are that hard, just boring. I have to distract myself during them, watching TV or reading something.
I'm ready for the pain of BWM tonight!0 -
Holy crap, that BWM is no joke! Especially after the whole workout, dang! I'm on my 3rd workout of Stage 3, really felt it in the thighs tonight! Good work ladies, keep it up!0
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This thread is too quiet!
I have now done 3a and 3b once.
I loved 3a. It was a fun workout and the BWM is positively evil. Surprisingly, I wasn't too sore from it.
3b though was boring. Although the YTWL does kill, I miss heavy weights. I also hate prone cobra.
How's everyone else doing? I am dreading the BWM I have to do tomorrow... but cardio for tonight.
I couldn't agree more!!!0 -
Hello All,
I am back with my S3WB starting stats:
Barbell Romanian Deadlift/Bent-over Row: 70lbs
Partial Single-Leg Squats: BW
Wide-grip lat Pulldowns: 85 lbs
Back Extensions: 10 lbs
YTWL: 5 lbs
Decline Sit-ups (subbed for the swiss ball crunches): 30 lbs
Incline Reverse Sit-ups: BW
Lateral Flexion: I do version 3 right now
Prone Cobra: 90 sec
I agree that the YTWLs are tough....but I love the feeling of the burn. I hate Prone Cobras, just like everyone else. But, again the burn is great. I made the ab part of the workout a cycle, resting for 105 seconds after each full set. So I would do the sit-ups, reverses and then flexions in a circuit type and rest after. Had some issues with balance with the Partials, but I did them in range to grab a handle or some thing in case I needed to steady myself (don't worry, I didn't use it to easy the exercise, just to steady IF I needed it).0 -
I'm starting Stage 3 tomorrow. Haven't looked at the exercises yet to see what I'm in for.
Just pondering why this thread gets less traffic, people quit after stage 1 or 2, or just everyone is in their groove by stage 3 and don't need to talk as much about it?0 -
I'm starting Stage 3 tomorrow. Haven't looked at the exercises yet to see what I'm in for.
Just pondering why this thread gets less traffic, people quit after stage 1 or 2, or just everyone is in their groove by stage 3 and don't need to talk as much about it?
I wonder why too.0 -
This is quiet! (Mind you - so is stage 2 as I've been off the boards for a week and my last post is still on the page!)
Quite looking forward to this stage as less reps (though more sets) and more diversity. Don't fancy those prone exercises though (YW...) and may abandon them as the similar one in stage 2 gives me pain in my front shoulder - think I'll just focus on the pull and not the rotator cuff moves.0 -
I'm starting Stage 3 tomorrow. Haven't looked at the exercises yet to see what I'm in for.
Just pondering why this thread gets less traffic, people quit after stage 1 or 2, or just everyone is in their groove by stage 3 and don't need to talk as much about it?
Maybe just buggered after the BWM. They took me so long the first night that I went home washed up and got dinner on before the second set.
I was very excited though about getting through them -I'm 53 and it occurred to me that if I wasn't doing these I may never have jumped again!
I'm enjoying this journey, the first time I've actually trained for anything. Just one work out to go at Stage 3 and still enjoying it.0 -
Maybe just buggered after the BWM. They took me so long the first night that I went home washed up and got dinner on before the second set.
I was very excited though about getting through them -I'm 53 and it occurred to me that if I wasn't doing these I may never have jumped again!
I'm enjoying this journey, the first time I've actually trained for anything. Just one work out to go at Stage 3 and still enjoying it.
Hahaha, good point!0 -
Just pondering why this thread gets less traffic, people quit after stage 1 or 2, or just everyone is in their groove by stage 3 and don't need to talk as much about it?
I was very excited though about getting through them -I'm 53 and it occurred to me that if I wasn't doing these I may never have jumped again!
I'm enjoying this journey, the first time I've actually trained for anything. Just one work out to go at Stage 3 and still enjoying it.
deks - I think its because a lot of people quit/decide to do other things. You all should participate in the daily chat thread, too! I try to lurk on the prior threads (I am in stage 4) to keep it from getting too quiet!
blacknivory - That is a powerful realization...what is great is that increasing fitness is just a starting point. Who knows what else you might do that you never thought you would do!0 -
I'm still here too! Just had ten days off due to a ridiculous work schedule! Have done two stage three workouts, but not going to count them and start the stage again...0
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I'm proud of getting through stage 3. Hardest thing for me was the one arm DB overhead squat. The balance for that was crazy.
I never liked the BWM but I saw great gains in my strength and endurance. I looked like a big doofus but hopefully no video of me out there!
This was the stage that I had the trainer say what a great workout I was doing and I looked like I must have been a dancer because I was doing all those balance and strength lifts. Cool but also funny cause I'm pretty much a non-dancer!
Good luck ladies. Moving on the 4 next week. Stay strong!0 -
Okay, so I started Stage 3 last night. That DB overhead squat was surprisingly hard. Well not hard, so much because I wasn't trying to do crazy heavy weight, but it was really awkward. Then I went to do the next alternating exercise, the DB incline bench press and realized that I had to try to load up another set of dumbbells with an appropriate weight because I'd still need the other two at the lower weight for the overhead squat. *sigh*. I made do with another old set of DB's but they were all rusty and crappy. I never needed to use my extra old ones because there weren't any alternating exercises that I required a different weight.
And it took sooooo long, I didn't do the body matrix stuff after. I'm going to cheat and do them today instead.
But overall I liked it better than Stage 2. I feel good today.0 -
Just wanted to say.....
<<<I have a baby gun starting. WOOT!0 -
Awesome!0
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Just wanted to say.....
<<<I have a baby gun starting. WOOT!
Very nice!!0 -
I only have a few workouts left of stage 3- scale hasn't changed at all and I'm not sure if clothes are fitting better thanks to TOM. I really feel like workout A is just so easy for me...so when I did it Thursday I ran before hand to warm up and it really helped keep my HR up. And I didn't rest between alt 3 ex's. I have workout B today and enjoy that one.0
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Stage 3 done
This took time but just thought I needed to mark the occasion. My final results for Stage 3:
WORKOUT A
A: one armed dumbell snatch 7kg (15.4lbs)
B1: Dumbell sigle leg Romainia deadlift 14kg (30.8lbs)
B2:Barbell bent-over row 25kg (55lbs)
C1:Dumbbell single arm overhead squat 6kg + 3kg (13.2lbs)
C2:dumbbell incline bench press 10kg (total) (22lbs)
D1:Plank 90secs (on bubble for 2 sets which is harder and one set normal)
D2: Reverse wood chop 20kg (44lbs)
WORKOUT B
A. barbell romanian deadlift bentover row 25kg (55lbs)
B. B1:Partial single leg squat 2x3kgs (13.2lbs total)
B2:Wide grip lat pull down 32lbs?
C1:back extension 5kg plate (11lbs)
C2: YTWL 2x2kg (8.8lb total)
D1: Swiss ball crunch 3kg arms up (6.6lbs)
D2: Hip Flexion – incline
D3: Lateral Flexion - swiss ball arms up
Prone Cobra 3x90sec
I looked back at some other posts and I think I am only lifting about half of most people but there you go -there may be others out there not pulling big weights and I think it's great this program can just work to wherever your at.
I found the workouts pretty easy while I was doing them and wasn't sore but then was very fatigued for the following couple of days.
I noticed that on some exercises like the pull downs and YTWLs that my form wasn't great because the muscles around my shoulder blades are still so weak. This is why I deliberately don't push ahead with more weight so don't start hunching my shoulders.
See you in Stage 4 0 -
I think YWTL's or whatever are just ridiculous. My arms do not want to work that way, even with very light weights. And I can't read the directions while trying to do it too so I don't know if I'm even doing it right. And I did not do 3 sets.
I bought a 20 pound bag of bird seed today, I had a cart because I was looking for some other items too but ended up buying just the bird seed. I had a hard time not laughing when the clerk asked if I needed help putting it in my car.0
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