Stage 2
Replies
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Stage 2, 4A completed!!
FSPP 65 - 75 lbs;
Step-ups 25lb DB to 30lb DB each hand;
1pt Rows 20lb DB to 25lb DB each hand;
Rear-elev Lunge 25lb DB to 30lb DB each hand;
Push ups 10 on the ground (no change)
Plank 90 sec (last set, otherwise 60);
Woodchop 40 - 55 lbs
Looking forward to 4B and then STAGE 3!!!0 -
Well I just did A1. Besides looking silly, I'm WAY off kilter with the push press. I just did the bar, but the part where you put it almost on your shoulders, in your fingers, and squat? My arms wont do that. No matter how close I had them or how wide or even when I tried it with a broomstick to see if I could do it, when I bent my wrists like that it just made my whole arms hurt. I did them though, and the pain stopped eventually, but I just feel like I'm not doing them well. Just have to get comfortable.
BUT the step-ups I did increase to 30's for a set. Still needed to drop back down to the 25s, I actually use a bench to do it so almost 2 feet off the ground. The one point row I did with the 30's though, my balance needs improvement
Push ups are pretty good, doing them on the ground. The woodchop is awkward. My dumb question of the day is does the woodchop work abs primarily? Like that machine where you sit and twist side to side?
Overall I felt good. Not sure how I will feel tomorrow.0 -
Hi! Jumping in this thread... been lurking for a while :-)
I just completed Workouts 1 for both A and B of stage 2.
My thoughts:
- Static Lunge Rear Foot Elevated vs. Bulgarian Split Squat. Is there much of a difference? My gym doesn't have a "step" so I've been using one of the weight benches the whole time (for Step Ups). The only difference I can find in these is the weight you hold (two vs one) and in the lunge, your back foot is rests on toes, and the squat you rest on the top of your foot? Am I missing something?
- Just doing regular Deadlift instead of from the box. Still only have 45lbs on the bar.
- Dumbell one pointed row was a humbling experience. My balance needs some work!
- Pushups. Struggling with these. I've been stuck on the 4th or 5th notch on the Smith Machine since mid-Stage 1.
- Planks are one of my favorite things ever.
- Dumbell Prone Cuban Snatch is no joke. I had read some of your reviews on not getting past 10lbs. I used the 5lbs dumbells and struggled. I'm supposed to lift the weights to my EARS? HA! I was SWEATING after this exercise.
- Totally digging Workout B. If I had a comfort zone with strength training, it would be on core/floor work.
- Skipping interval training for now. I still run 3-4 days a week (20-25 miles per week). Anyone else?0 -
- Static Lunge Rear Foot Elevated vs. Bulgarian Split Squat. Is there much of a difference? My gym doesn't have a "step" so I've been using one of the weight benches the whole time (for Step Ups). The only difference I can find in these is the weight you hold (two vs one) and in the lunge, your back foot is rests on toes, and the squat you rest on the top of your foot? Am I missing something?
I don't see much of a difference either. I guess the knee goes forward more during the squat movement? And I take a bigger step forward for the lunge, too. I treat the split squat as a one-legged squat, wheras the lunge is still a lunge just with the foot elevated.0 -
- Static Lunge Rear Foot Elevated vs. Bulgarian Split Squat. Is there much of a difference? My gym doesn't have a "step" so I've been using one of the weight benches the whole time (for Step Ups). The only difference I can find in these is the weight you hold (two vs one) and in the lunge, your back foot is rests on toes, and the squat you rest on the top of your foot? Am I missing something?
I don't see much of a difference either. I guess the knee goes forward more during the squat movement? And I take a bigger step forward for the lunge, too. I treat the split squat as a one-legged squat, wheras the lunge is still a lunge just with the foot elevated.
What i have found that works is stacking 2 25lb plates on the ground for the lunge. My toes are normal position, while on the split squat, toes are down (upside down) on the bench/step and its much higher than the height for elevated lunge.0 -
- Static Lunge Rear Foot Elevated vs. Bulgarian Split Squat. Is there much of a difference? My gym doesn't have a "step" so I've been using one of the weight benches the whole time (for Step Ups). The only difference I can find in these is the weight you hold (two vs one) and in the lunge, your back foot is rests on toes, and the squat you rest on the top of your foot? Am I missing something?
I don't see much of a difference either. I guess the knee goes forward more during the squat movement? And I take a bigger step forward for the lunge, too. I treat the split squat as a one-legged squat, wheras the lunge is still a lunge just with the foot elevated.
What i have found that works is stacking 2 25lb plates on the ground for the lunge. My toes are normal position, while on the split squat, toes are down (upside down) on the bench/step and its much higher than the height for elevated lunge.
Thanx for the insite! I'll try using the plates for the lunge, and paying attention to the squat vs lunge knee movement!0 -
Stage 2 Completed!! Workout B Final weights:
Deadlifts from box: 135lbs,
Split Squats: 45lb db held to chest,
Underhand pulldowns: 100lbs,
Reverse Lung/Reach: 20lb db each hand,
Cuban Snatch: 10lb db each hand,
SB Crunch 15 lb weight overhead,
Reverse Crunch on incline,
Hanna version 3,
Prone Cobra 90 seconds.
BRING ON STAGE 3!!0 -
Finished stage 2! Here's my results:
Front Squat/Push Press: 27.5lbs - 16.5lbs (my form was suffering at the higher weight)
Step Ups: 22lbs - 44lbs
DB 1-point Row: 22lbs - 33lbs
Static Lunge: BW - 33lbs
Cable Horizontal Wood Chop: 11lbs - 16.5lbs
Deadlift from Box: 44lbs - 49.5lbs
Bulgarian Split Squat: BW - 16.5lbs
Underhand Grip Lat Pulldown: 16.5lbs (no change)
Reverse lunge from box with forward reach: 11lbs - 22lbs
Dumbell Prone dumbell Snatch: 2lbs (that was bloody hard!!)
Swiss Ball Crunch: 33lbs on chest - 11lbs behind head0 -
Ok - I did my first stage 2 workout on Saturday! Not that I did it well - but I did it. Like all of you - the push press felt awkward - and the static lunge - my lunge felt awkward - probably due to the fact I raised my back foot on a bench (weight bench) at the gym - so it might have been too high. I had to hop my front foot forward and it still didn't feel like the length was right.
Oh well - at least I did it.
And I am a bit sore today! Yay - so I did something right. My butt is sore - would the FSPP work my butt differently than the regular squat from Stage 1? I'm glad - but am wondering if that is what it is.
REady for Workout B tomorrow!0 -
Just completed B1 today. PHEW.
Quick question. So I have been doing this with the 300 calorie cut, so when I eat back exercise calories I eat 300 cals, so that my net calories is the 1700 that the book recommends. When you guys do the workouts with the HIIT afterwards, do you eat more or keep with the same amount? It seems like more strenuous work, but I don't want to over/undereat.0 -
When I exercise I wear a HRM - I know that for weight lifting it isn't supposed to be accurate - but for workout 1B tonight for me which includes the intervals - it showed I burned 339. I eat 1700 a day plus my exercise cals. So I just added it on there. I figured there were enough workouts that elevated my heart rate so it probably was pretty close.
We are fairly close together. I do weights on Monday, Thursday, and Saturday - so I'll do 2A on Thursday.0 -
Ok - another question for Stage 2 people. I did the bulgarian split squat. I used a step bench with one riser on each side underneath. It actually hurt my foot when i put it upside down. I found I was putting my foot up on my toes like the lunge on the A workout. So is the problem the bench isn't high enough or too high? What is everyone using for bench height for the BSS?
Thanks!
Sherry0 -
Ok - another question for Stage 2 people. I did the bulgarian split squat. I used a step bench with one riser on each side underneath. It actually hurt my foot when i put it upside down. I found I was putting my foot up on my toes like the lunge on the A workout. So is the problem the bench isn't high enough or too high? What is everyone using for bench height for the BSS?
Thanks!
Sherry
I used a chair and couldn't do my foot upside down either.0 -
Ok - another question for Stage 2 people. I did the bulgarian split squat. I used a step bench with one riser on each side underneath. It actually hurt my foot when i put it upside down. I found I was putting my foot up on my toes like the lunge on the A workout. So is the problem the bench isn't high enough or too high? What is everyone using for bench height for the BSS?
Thanks!
Sherry
I use a bench for mine, and I have no problem putting my foot upside down, but if I don't step far enough away, my foot cramps up, so I have to make sure my working foot is far from the bench. I use a low step (not aerobics step cause my gym doesn't have them, just a low step thing they have) for my static lunges, and the lunges feel completely different than split squats for me. For me, split squats feel like half a squat, one leg is moving exactly like a squat, back leg doesn't do anything. For my lunges, I can feel both legs burning and the back legs helps a bit too. So that's how I know they're doing different things:)0 -
That helps - I think I'll try moving my front leg out a bit. It was humorous - I'm sure - me trying to hop on my front foot to get it further out.
Ha ha...but it might be easier with a step a bit higher - or using a chair or bench. I'd prefer that actually - I had to go to the aerobics room to get the step and wait for the class using them to be done. So I'd prefer to use what is already out there instead! 0 -
I can't hop forward, if I start too close to the bench, I take my foot down and then step forward and try again. When I hop, my foot cramps up!! Yeah, I definitely think the split squat is supposed to be like that, with your leg on a bench or high box or whatever, that's the diff in the pics in the book too. And like I said, it makes it feel totally different, to me anyway:)0
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I am 5'3 and I used a bench with 3 risers. It was perfect height. Make sure front leg is not too close to bench. If doing this correctly you will feel all the weight on front leg. Balance is tricky! I loved these!Ok - another question for Stage 2 people. I did the bulgarian split squat. I used a step bench with one riser on each side underneath. It actually hurt my foot when i put it upside down. I found I was putting my foot up on my toes like the lunge on the A workout. So is the problem the bench isn't high enough or too high? What is everyone using for bench height for the BSS?
Thanks!
Sherry0 -
Ok - that is great - because I am 5 ft. 4! I will try the split squat with the weight bench - or use my same bench - but with 3 risers instead of 1. Thank you!
Sherry0 -
So I have now done both workouts this stage. I think I actually prefer workout B... I had to modify it a little (since I'm currently at home) but I feel more worked out and less dog-tired after it than I did after A! I did superset it because otherwise it would have taken FOREVER (that and my workout buddy was in a hurry to get home) but I tried not to skimp on anything and man, it was amazing. Can't wait to get into a real gym and see what other challenges this has for me!0
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Did workout 3a today. Couldn't do the wood chops though. Cable machine was being hogged all night by 2 chaps. :-(. So disappointed.0
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Same thing happened to me the other day with reverse wood chops (stage 3). I used a hand weight and just did the motion. I believe you are getting the same benefit! You could also use a kettle ball.Did workout 3a today. Couldn't do the wood chops though. Cable machine was being hogged all night by 2 chaps. :-(. So disappointed.0 -
Just finished stage 2 this week. Here are my results:
Started 6/11 to 7/2 with average of 3x a week
A
Front squat push press
45lb oly bar...only 2sets of 6 -> oly bar 1 set of 10, 2sets of 5
step ups with 5 risers
2/25lb dumbells -> 2/30lb
dumbell one pointed row
2/15lb dumbells -> 2/25lb
static lunge with 1 riser
2/15lb dumbells -> 2/25lb
push ups (can't do them still!)
2 sets of 8 on bench -> 2sets of 5 on toes/2 sets of 5 on knees (on the floor)
plank
60 secs each with no change
cable wood chop
20lb -> 40lb
B
deadlift from box(1 riser)
95lb -> 105lbs
split squat
25lb -> 30lb
underhand pull down
55lb -> 85lb
reverse lunge with reach
2/10lb dumbells -> 2/12lb
cuban
2/5lb dumbells -> 2/8lb
swiss ball crunch
2 sets of 20 -> 2 sets of 20 with 8lb extended arms
reverse crunch
2 sets of 20 -> 2 sets of 25
Lateral flex #3
2sets of 10right & 10left -> 2 sets of 15right & 15left
prone cobra
60 seconds with no change
For interval training I was on the treadmill and went from 1.5mph to 4.5mph.
Physical results:
weight -> lost 4lbs
thighs -> lost .5"
calf -> lost .5"
BF% -> lost .8%
BF in lbs -> 42.2 to 39.9
BMI -> 23.4 to 22.8
I had some problems with my muscles that you can read about here: http://www.myfitnesspal.com/topics/show/657616-sever-muscle-pain-when-lunging
Will be taking a break to get my head back into the game and then time for Stage 3!0 -
I finished stage 2 yesterday. Results not stellar but improvements were made, so I'm happy.
Workout A
Squat push press 30 > 20 for form > 30
Step up (dramatically changesdnheight of step from stage 1) BW > 8 lb dumbells
Dumbbell one-point row (love the challenge of this one) 17.5 dumbells > same
Static lunge 12.5 dumbells > 15
Push ups ( my nemesis) on weight bench > same
Cable horizontal chop 15 lbs > same
Plank 60 secs > 75 secs
Workout B
Wide grip deadlift, no box 60 lbs > same
Bulgarian split squats 15 lbs > same
Underhand lay pull down 60 lbs > 75 lbs
Reverse lunge w/ forward reach 10 lbs dumbells > 12.5
Dumbell Cuban snatch 5 lb dumbells > 8 lbs
Swiss ball crunch, hands overhead BW > 7.5 dumbell
Reverse crunch 10 reps > 10 reps
Lateral flexion version B 10 reps > 10 reps
Prone cobra 60 secs > 75 secs
Measurements
No change in arms or hips
-.25 inch in waist
-2 inches in left thigh
-1 inch in right thigh
I'll measure weight and body fat on Monday. This last week was really bad food wise, so I'm letting things even out first.
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Finished Stage 2 on Friday, here are all my results!
Workout A
Squat Push Press 30>50lbs
Step Up- 15ea hand>20 ea hand, still on a weight bench
Dumbbell one-point row 35 ea hand>20 ea hand
Static lunge 20ea hand>25ea hand
Pushup- on weight bench> ON the FLOOR!!! This was huge for me:)
Plank on weight bench for 60s>floor for 60s
Wood Chop 20>35
Workout B
Deadlift (can't do from a box, only have a smith machine) 100>120
Split Squat 10>30 (didn't challenge myself enough on the first one)
Underhand lat pulldown 100>105
reverse lunge 15es hand>20ea hand
Prone Cuban snatch 5ea hand>7.5ea hand
swiss ball crunch 25>30x20reps
reverse crunch 10reps>15reps
lateral flexion hanna #3 10reps>15reps
Prone cobra 60s>90s
Measurements:
Lost another 9.5" overall!
over 2" from my calves, .75 from thighs, 1" from hips, 3" from my waist at bellybutton!, 1" from natural waist, 1" from under my breast, .5" from over, and .25 from my neck:)
Also lost another 4.6lbs:)
I actually liked stage 2, but I'm really looking forward to stage 3, BWM and all! Here's some pics from the beg of stage 2 to the end of stage 2
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Great job, avalynsmom. You are having great results.0
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Congratulations to all of you just finishing up Stage 2. Great results for all of you... Welcome to Stage3!0
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Stage 2 Completed!! Workout B Final weights:
Deadlifts from box: 135lbs,
Split Squats: 45lb db held to chest,
Underhand pulldowns: 100lbs,
Reverse Lung/Reach: 20lb db each hand,
Cuban Snatch: 10lb db each hand,
SB Crunch 15 lb weight overhead,
Reverse Crunch on incline,
Hanna version 3,
Prone Cobra 90 seconds.
BRING ON STAGE 3!!
Congrats Anna! Awesome job!!! 0 -
Ok - success on Stage 2 finally! I found that if I go to a different branch of the YMCA where I workout - they have different equipment. So I went to the "slow one" and they had the bench and risers in the weight room - yay! So on Saturday I did workout B with the bulgarian split squat - I used the bench and 3 risers and it was so much easier than trying to balance myself on the weight bench. and today I did Workout A and did the bench and 4 risers for the raised back leg static lunge. That went really well too - I actually felt it in my hamstrings and glutes today. Yay!
So now that it is almost over - I'm figuring out how to do it. Oh -well - I will know it for Stage 4 right?
Sherry0 -
Oh and Avalynsmom - your stats are awesome! Your pics really show change too. I hope that I have those results when I finish in another week! 0
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Thanks! I just started stage 3 today, and well, I'm excited about it, and I have a feeling the changes may be even greater this stage!! But man oh man...... bwm is no joke.... lol:)0
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