Stage 3
Replies
-
beck - yea, planks are a different kind of move. hard to do anything but focus on how much you want to stop...definitely try the 17.5s. I also got some wrist weights so that I can do in-between weights.
kat - nice workout. way to gut it out!
I went back last night and did some intervals on the rower, 10x500m with a 1 minute rest in between. I averaged about 2:10 per split.
I. Hate. Planks. I usually skip them :blushing: I keep telling myself I need to do them, but I get so bored and think about how much I hate them! Same with the prone cobra...0 -
hi all - i did workout 3A2 this am. LOVED it (except the planks!)
one armed snatch: 25x6x2; 27x6
single leg RDL: 50x6, 50x8x2
row: 80x6, 80x7, 80x8
single arm OH squat: 45x8, 52.5x6, 52.5x8
incline press: 64x8, 64x10, 64x12
plank 90x3
rev wood chop: 65x8, 70x8x2
BW matrix: 4:05, 4:10 (my jump lunges are really bad...will focus on improving my ROM)0 -
Great Work LCU! Your upper body is so much stronger than mine, definitely something I'm working on!
I got in *most* of 3B3 this morning:
Rowing intervals (500m row, 1 minute rest):
2:20, 2:06,
RDL/Row: 80x6x3 (PR on row)
partial single leg squat: 75x6x3
widegrip lat pulldown: 100x6 (PR), 95x6x2
Squat: 95x8, 105x6 125x5x5, 105x6, 95x8
OHP: 45x8, 55x6, 65x5x4(PR)
Deadlift: 155x5, 175x5, 185x5(PR)
I'll go back to do the core work and some more intervals tonight or tomorrow morning0 -
LCU....you are awesome! My numbers are so lame compared to yours! LOL
I was suppose to do my second B workout this morning but slept in and chose to go to spin class instead:) I'll get it in tomorrow!0 -
Beck - thanks...but you are awesome too. Here we both are lifting and spinning. (I will spin tomorrow.) We are earning our new figures! I was lucky. Day off for me today, so I got to sleep in AND get a double workout in!
Kat - you are doing super. Rowing 80 and 100lb lat pull down, I would say we are the same!0 -
Am I the only one who can't do the body weight matrix? I did the 24 squats and 12 lunges, and my legs felt like they were full of concrete. I could not do the jumps, so I rested a few minutes and did 24 more squats and 12 more lunges, but no jumps. This stage is going to be a challenge for sure!0
-
Hi everyone -
special Easter Sunday edition of NROLFW! workout 3B2.
row/RDL - 80x8, 80x7x2
partial squat - 54x6, 54x8, 50x8 (forgot to put on my wrist weights for the last set!)
lat pulldown - 95x6, 95x8x2
back extension, weight overhead - 10x8, 10x10x2
YWTL - 20x6x2 (my form is really bad on these. would have gone down to 15, but could not find the other 7.5 dumbbell.)
V-sit ups - 15x25x3
"lateral extension" weight overhead - 12.5x10x3
prone cobra - 90s x 2
burpees - two sets of 20
chic - the jump lunges are super hard for me. I wish I did not have to look in the mirror!0 -
Hey Ladies,
So I'm taking a break from New Rules this month to cut. I'm doing HIIT in the weight room so I can hopefully maintain my LBM while losing fat
If anyone's interested, here is the program I started today, http://www.bodybuilding.com/fun/six-week-shred-torch-fat-with-hiit-100s.html. I just hope I can make it through, and keep up the good work!0 -
Hey Ladies,
So I'm taking a break from New Rules this month to cut. I'm doing HIIT in the weight room so I can hopefully maintain my LBM while losing fat
If anyone's interested, here is the program I started today, http://www.bodybuilding.com/fun/six-week-shred-torch-fat-with-hiit-100s.html. I just hope I can make it through, and keep up the good work!
WOW!! that looks intense!!!0 -
I did 3B2 last Saturday....freaked out b/c I had lost my training logs...they were in my husbands jeans? What the heck?!?!
Yesterday I did 3A3...except the body matrix part....had to make it to Spin class:) I'll do that after my intervals tomorrow. Yikes:)
Chic....I can bust out the squats and lunges pretty quick but for the jumping ones I'll do 12 and then rest a bit and then bust out the last 12.0 -
beck - I lost my log sheet at the gym one day...where could it have gone after I left it on the treadmill?!?! the good news is that I was able to recreate it because of my posting here. Its been a while since I followed lifting with spin...how did that go?0
-
beck - I lost my log sheet at the gym one day...where could it have gone after I left it on the treadmill?!?! the good news is that I was able to recreate it because of my posting here. Its been a while since I followed lifting with spin...how did that go?
My legs felt like they were gonna give out at first but after about 15 min it was fine. I think it was smart to hold off on the body matrix though!!0 -
I do not like B. At all.0
-
good morning everyone -
feeling really good about my weight increases today. (except for the bent over row. I started too heavy at the beginning of this stage and today I even went down on my reps from the last workout. )
one-armed snatch - 30x6, 30x7, 30x8
single leg RDL - 54x7x2, 54x8
bent over row - 80x6x2, 80x7
single arm OH squat - 60x6x2, 60x7
incline press - 64x10x3 (tried to go up to the 35 pound dumbbells, but no luck!)
plank - 90x2
wood chop - 75x6x2 (wow was the additional 5 pounds hard!)
1 BWM...ran out of time!!
hope everyone has a GREAT day!!0 -
I can't believe I only have 2 more workouts in this stage! Hoping to bust them out Monday and Wednesday!
Lc...you're a beast! (And I mean that as a compliment!)0 -
first stage 3 today! Bit wobbly trying some new moves - ouch, how hard is the squat with the arm raise (can't remember proper name right now, lol)? I used 9lbs and 18lbs...... could probably go up but man, my glutes were hurting!
Bodyweight matrix is a bit of a killer eh? I can't wait that long between reps though, yawn. I did both in just under 3 mins. Quads on fire.0 -
good morning ladies!
jo - welcome to stage 3! That is interesting that you felt the single arm OH squat in your glutes. I am definitely more focused on keeping my arm up! That is strange that they tell you to wait 6+ minutes between the matricies...there is NO way I am going to sit around for that long!!
beck - last WO A today?
I did 3B3 today...only one more of each!! I did not get to the intervals (again). I did not even finish the lifting in 55 min...and what if I was waiting the entire 105 seconds? (I usu do 75s.) Anyway...here it is:
deadlift/row: 80x9, 80x7, 80x6
single leg squat: 60x6x2, 60x7 (the "partial" aspect of this really makes it hard to know your form is good...how low??)
lat pulldown: 90x10, 100x6x2 (bad math for my first set...at first i was so psyched bcse it was easy and then i realized I was @90)
back extension, weight overhead: 12x10x3 (REALLY felt this in my hammies)
ywtl: 20x6x2 (I suck at these...)
v sit-ups, weight overhead: 15x25x2
side extension, weight overhead: 15x6x20 -
Yes! Last A workout! It was a good one too! Upped my weights in almost everything! I can't believe I'll move on to stage 4 on Friday. Not sure how I feel about doing all of those lunges again though;)0
-
That overhead squat does my head in (almost literally considering the first time I tried it I nearly dropped the weight on myself)- I don't know am I just terribly uncoordinated but I CANNOT keep my arm straight for the life of me. I'm only using 3kg and 6kg and I still bend my arm when I go down. I've tried practising without any weights just to get the form down, but I've done 3 workouts already so Stage 3 is almost over for me.
I'm terrible at the one legged romanian deadlift as well so I ended up just swapping it for a standard Romanian dumb bell deadlift.
The bodyweight matrix is killer and it's SO tempting to skip it considering a) I always run out of time and have to do it separately to the rest of the moves and b) I do a bodyweight-based bootcamp class that's 45 minutes long so sometimes I feel like saying screw it, I'll be doing 45 minutes of this tomorrow!
I am really enjoying this stage though- way prefer it to stage 2. I don't miss those lunges at all!0 -
good morning ladies -
Did 3A4 today...only one more stage 3 workout!!!!
feelgood - I do not keep my top arm straight. I need to have my arm bent to control my balance. Please give the single leg deadlifts another chance...today was the 4th time and I really thought they started to click!
my workout:
one armed snatch: 32x6x3
single leg RDL: 60x6, 60x7x2
bent over row: 80x8x3
single arm OH squat: 67.5x6x3
incline bench press: 64x12x3 (tried the 35 pounders AGAIN today...just a non-starter without a spotter)
plank: 90x3
rev wood chop: 75x7x3
one BWM...0
