Stage 3
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Ok finaly did 3A1 tonight. The one-armed squat was trickery than I expected and I didn't expected to feel it so much in my back. The Body Weight Matrix...what can I say about it, except... THE FING BODY WEIGHT MATRIX. That really freaking hurt, and I half-assed the jumping lunge. I almost fell and the guy on the stair climber behind me was chuckling a little. Did manage to finish both sets and in the same time of 3:49 and that's with taking a breather during the jumping squats every 10. It can only get better form here. I'm wondering how far I can push the Incline bench press because using the 15dbs felt wimpy.0
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i've been doing 20 lbs. db on the bench press -- i tried 25 lbs. and could only do 2, and had to drop back to 20 lbs. the BWM is a killer . . . . i feel like i'm "hopping" between lunges instead of jumping. i did keep my hands up behind my ears today and lowered my time, but wow! it's a struggle to finish!0
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Yep, I tried to go to 25lbs on the bench press and couldn't manage it. My SO told his friend recently that I was lifting, and his first question to me was "how much can you bench press?". Is this some kind of 'badge of honour' in men's circles?0
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Yup. Men are all about thier bench presses. LOL! Check this link - great write up about bench presses!
http://scoobysworkshop.com/presses/
I'm at 20s for the press too! I was thinking I might try and push it up to 25s next time because I was doing sets of 10 (6 didn't feel enough)...
EMC - I can see how you could get attached to the BWM... I think it comes back in Stage 5? Is that right?
So far no luck with the tee-shirt... sold out everywhere! They don't even show it on the Nike webpage...0 -
(Forehead smack) I was checking my log today with the book and I did sets of ten for WO 3A1 instead of sets of 6. DUH! Well it was a great workout and I got in 20 reps instead of 18. ( ANd someone showed me a cheat move for the lunge jumps because I almost fell on my keyster a few time last night, it's swinging one leg in a little hop instead of trying to hop with both, just don't forget to change the hopping foot.)0
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Well that's me finished 3A. My stats
1 arm snatch - 8kg to 10kg
db single leg deadlift - 8kg to 9kg - brought it back to 8 today cos i found i was curving my back, so need to work on that
bb row - 15kg to 20kg - think i could go higher but like the deadlift I can round my back so working on the form for this
db single are overhead sqaut - 8kg/4kg to 10kg/5kg <-- achieved today on the last one
bd bench press - 8kg to 12.5kg <-- could go higher on 6 reps but next one up is 15kg! might need a spotter for that one
plank - 90s to 90s - it will be a trial upping this to 120s
reverse woodchip - lvl3 to lvl4 on cable machine think the plate are 10kg each but not sure :ohwell:
BWM - 4:12 to 2:44 it burns so much on the jumping ones
EC - does it? will need to check that out. As I'll be taking a break in the middle of stage 4 for my wedding I think I'll keep it in or do an extra interval session. Have you checked ebay for the t?0 -
Getting ready to start Stage 3.. But had a question.
Do you do the body-weight matrix right after the other exercises? Stage 2 I just did running intervals after every workout day ( A & B.) So then would this mean I do matrix for A, and intervals for B?
Yes, that's my understanding. The BWM is short, but pretty taxing. If you are already pretty fit though, you could probably do some more cardio on top of that if you really wanted to.
BWM kicked my butt. Still feelin it today, even the arm workouts from Day A have made me sore.
Easy to say, I did not do much in the way of cardio yesterday. Lovin the idea of change however.0 -
Well that's me finished 3A. My stats
1 arm snatch - 8kg to 10kg
db single leg deadlift - 8kg to 9kg - brought it back to 8 today cos i found i was curving my back, so need to work on that
bb row - 15kg to 20kg - think i could go higher but like the deadlift I can round my back so working on the form for this
db single are overhead sqaut - 8kg/4kg to 10kg/5kg <-- achieved today on the last one
bd bench press - 8kg to 12.5kg <-- could go higher on 6 reps but next one up is 15kg! might need a spotter for that one
plank - 90s to 90s - it will be a trial upping this to 120s
reverse woodchip - lvl3 to lvl4 on cable machine think the plate are 10kg each but not sure :ohwell:
BWM - 4:12 to 2:44 it burns so much on the jumping ones
EC - does it? will need to check that out. As I'll be taking a break in the middle of stage 4 for my wedding I think I'll keep it in or do an extra interval session. Have you checked ebay for the t?
CONGRATS on your wedding!!!! YAY!! Good progression with Stage 3 - especially with your BWM time!
Yup - I've checked eBay... I've checked EVERYWHERE!!! I think I might just make one on my own!0 -
Hey everyone! I've just completed Phase 2 on Tuesday and I'll be joining all you lovely ladies for Phase 3 starting on Monday! I want to give my body some decent rest from heavy lifting, since I didn't have much of a break between Phase 1 and 2 and I just ran a 5K on Sunday (with a slightly twisted ankle that is 95% better now).
I skimmed the workouts and they look hard! The Body Weight Matrix is probably going to be my nemesis, haha. I'm doing new measurements and photos in the next 2 days, so we'll see how I did for Phase 2. I had issues with eating too much on the weekends so I haven't lost any weight, I'll be happy if I've lost inches at all.0 -
hi everyone!
just started today.. BWM is CRUEL. :laugh:0 -
just started today.. BWM is CRUEL. :laugh:
Oh you will be feelin it tomorrow (if it's anything like mine..)0 -
You can buy the t-shirts on Etsy:
http://www.etsy.com/listing/93734874/strong-is-the-new-skinny-t-shirt-fitness0 -
just started today.. BWM is CRUEL. :laugh:
Oh you will be feelin it tomorrow (if it's anything like mine..)
i can already tell... i'm avoiding goign to sleep just for that reason. i know i'm going to wake up with a crappy DOMS present :sad:
here's another site with motivational tee shirts
http://gymmotivation.spreadshirt.com/0 -
just started today.. BWM is CRUEL. :laugh:
Oh you will be feelin it tomorrow (if it's anything like mine..)
i can already tell... i'm avoiding goign to sleep just for that reason. i know i'm going to wake up with a crappy DOMS present :sad:
here's another site with motivational tee shirts
http://gymmotivation.spreadshirt.com/
OMG I love the shirts here!!! TOO FUNNY!!! I wonder if I can get them shipped to me though... I'm in Canada... hmmm.... will have to see....0 -
That's me completed stage 3 :drinker:
stats:
BB deadlift/row: 15kg -22.5kg
partial single leg squat: B/W - B/W - can I make this harder?
wide grip lat pulldown: LVL6 to LVL7 on machine (think it is 5kg plates???)
prone cobra: 60s-60s (need to figure out how to use the back extension machine for next time
YTWL - 3kg-3kg - did not get any easier :frown:
ball crunch - 7kg - 7kg upped from 6 to 8 reps though
prone jackknife - B/W upped from 6 to 8 reps
side bend with weight: 4kg to 7kg - can't do those flexions hips don't move that way
Now to take a break do a little cardio and on to stage 4 on Wednesday :bigsmile: see you guys there
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OMG I love the shirts here!!! TOO FUNNY!!! I wonder if I can get them shipped to me though... I'm in Canada... hmmm.... will have to see....
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I love them too! I'm in the UK, so I don't think I've got a hope
CONGRATULATIONS Emckeever - see you soon!
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here's another site with motivational tee shirts
http://gymmotivation.spreadshirt.com/
LOVE!!!!!!!!!!!!!!!!0 -
Great shirts! My hubby bought me a new one for my birthday when I had to buy newer smaller bras: Who needs big tits when you have an *kitten* like this. Way to be supportive honey LOL.0
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Finished workout A - one more B to go. I got my partner to do the BWM with me, or should I say not do the BWM! He really couldn't get through the jumping lunges in the first set, tee hee! I'm now down to 1 minutes 49 seconds, although I have to confess, this is the day after the main lifting event - just couldn't face it at the right time.
Had a peep at Stage 4, and feel a bit nervous...0 -
Don't be scared Maggie, it's just like stage 2!
So why have i had DOMS for 3 days.....
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Don't be scared Maggie, it's just like stage 2!
So why have i had DOMS for 3 days.....
Stage 4 is repeat of Stage 2.0 -
partial single leg squats are just annoying.
@missmaggie: 1 minute 49 seconds for the BWM!?! Get it, girl! My starting time was 3:31 for the first set and then 4:14 for the repeat. Hoping I can get that down to 3 minutes and 3.5 minutes by the end of stage 30 -
Great shirts! My hubby bought me a new one for my birthday when I had to buy newer smaller bras: Who needs big tits when you have an *kitten* like this. Way to be supportive honey LOL.
OMG that's hilarious!!!
WHY OH WHY has MFP updated thier site??? It's all messed up now and I can't really tell who is commenting on what!!!
ARGH!!!!!!!0 -
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WHY OH WHY has MFP updated thier site??? It's all messed up now and I can't really tell who is commenting on what!!!
ARGH!!!!!!!
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Someone else said it had all gone wrong for them, but it is exactly the same as always for me. What's going on??!!0 -
It's just all... messed up!! It doesn't distinguish "quotes" anymore... so it looks as if anything you quote - you are actually saying! Also - on my home page - there is no "chunks" of quotes and comments... just a big long list of comments so you can't acutally see the conversation threads... and then spacing of stuff is all messed up and squished at the top....
BOOOOO!!!!!!0 -
Oh Thank God... it's back to normal! PHEWF!!!!!
Ok - It's official. I LOATHE Stage 3... only 1 more of each and I'll be moving on (back) to Stage 4! YIPPPPEEEEEE!!!!!!!!!!!
And... I'm dumb... what does DOMS stand for??? :blushing:0 -
Oh Thank God... it's back to normal! PHEWF!!!!!
Ok - It's official. I LOATHE Stage 3... only 1 more of each and I'll be moving on (back) to Stage 4! YIPPPPEEEEEE!!!!!!!!!!!
And... I'm dumb... what does DOMS stand for??? :blushing:
Phew! What a relief!
DOMS = Delayed onset muscle soreness; some get it more than others, some like it, some loathe it! Me, I don't seem to get it, or hardly at all.0 -
Well, yes, I've finished Stage 3. Not sure whether to take a break or not before Stage 4; will sleep on it. Will also post report on development tomorrow - bedtime now. Night night!0
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bump I start Stage 3 next week0
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After my second BWM, I scored 5:30 for my first set, and about the same for the second. One minute better then my first - Here's to hopin for another minute dropped for my third round. Second round of stage B tomorrow.
Congrats to both MissMaggie and lilRicki. Keep kickin it.0
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