Stage 2
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Congrats to all of you moving on!! great results!
I have had a 10 day vacation break from NROL but i got in 2 weights days while i was here a long with 3 10k's and a mountain climb.. so it wasnt a total exercise break.. just a program break..
So i'll be back into it this week!0 -
Workout A
Squat Push Press 15 > 15lbs
Step Up- 40 ea hand >40 ea hand, single step riser > double step riser
Dumbbell one-point row 20 ea hand >25 ea hand
Static lunge 65 curl bar > 85 curl bar
Pushup- floor/knees - riser (regressed here) I wanted the correct form.
Plank on floor 60 seconds > no change
Wood Chop used heavy exercise bands > same
Workout B
Deadlift box 65>85
Split Squat 25 each hand >25 each hand (did this ALL wrong)
Alternative to Lat Pull down 15 > 20 (this was no joke)
reverse lunge 65 curl bar >85 curl bar (did this wrong too, didn't do with dumbbells nor the reach) UGH!
Prone Cuban snatch 5ea hand> 10ea hand
swiss ball crunch 35> 35 10reps
reverse crunch 10reps> 10reps
lateral flexion hanna #3 10reps>10reps
Prone cobra 90s0 -
Just finished stage 2 today, I'll have to post my numbers later. I should have finished a while back but was away for a few weeks and it took longer than it should have!
I'm jumping right into stage 3 Friday because we leave for vacation next weekend. I figure I'll rest that week and get 1/2 thru 3 before leaving.
I feel tons stronger and can see some changes. I haven't measured or weighed for a while but my clothes are feeling about the same- kind of bummed! I feel like I have so much muscle underneath a few fat layers.....ESP in my thighs- grrrrrr! I'm staying the course and need to watch my diet a bit better!
Great to see the progress in the thread0 -
Question!
I just started Stage 2 and did workout B today but did not finish I got through the 2 set of underhand pull downs and had to go get the kids. I am thinking I will need to split B day into two days... but I wonder if this will make the routine less effective? What do you ladies think?0 -
Hi all,
I will be starting Stage 2 on Monday but I am thinking of hiring a trainer at the gym to go over all the exercises to make sure I get the form correct. It seems during Stage 1 my form was all wrong with the lat pulldown, so I want to make sure that everything goes well.0 -
Question!
I just started Stage 2 and did workout B today but did not finish I got through the 2 set of underhand pull downs and had to go get the kids. I am thinking I will need to split B day into two days... but I wonder if this will make the routine less effective? What do you ladies think?
The book says that you can do the intervals the next day if you want. I am thinking that for my last Workout B, I am going to move all the mat work (the last 3 exercises) and the intervals to the second day. I simply do not have that kind of time to spend in the gym, not to mention, I am physically not capable of doing intervals after that training routine!0 -
I did 3 A today and added in the intervals i didnt get a chance to do on the last B..
FSPP - 45lbs
Step up - 43 lbs total
one pt row - 12's
static lunch - 12's
push up - elbows in using 3rd rung of smith machine
Plank - split the 60's into 4 30's
chop - 60 lbs.
HIIT
Treadmill - 3.5 (low) 2 min and 7(high) 1 minute x 4 times.0 -
wow.. today is the first day I've felt any muscle pain from stage 2!!0
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You guys that are doing the woodchop with such heavy weights, are you guys using a machine or dumbbells?0
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I use the pulley machine with the adjustable height (although this one doesnt look adjustable).
like this:
I'm currently at 60lbs,0 -
I use the machine that has a billion diff attachments and it also has adjustable height. I go side to side and definitely feel it, but I can barely do 20 lbs. 20 lbs seems low to me compared to my weights elsewhere. My core must suck
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I squat 115 and deadlift 105, but I can only do 22.5 on the woodchop, too. I think there are probably different cable pull machines, which would explain the differences in weight.0
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Ok, 22.5 is the exact weight I'm on. I'm at 155 for Deads and 145 for Squats so 22.5 seemed really odd. But thanks, that makes me feel better.0
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I started with 22, then 27 and then tried 60 and found i could do it..
I do it like this guy... Sort of lunged out instead of standing straight up.. i dont know if that helps..
http://www.youtube.com/watch?v=pAplQXk3dkU&feature=fvwrel
Definitely feeling it after now though.0 -
Hmm. I may try doing it like this guy. That's the machine I use. I def feel it though. I tried the next weight up but I was already dead from the rest of the workout.0
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Finished up Stage 2 today. Here are my (not so impressive) results:
Workout A
Front Squat: bar only (25lb) - 30lbs (really struggled with this one, tried 10lbs on the bar, and it was too much. By the last workout, I was able to get my elbows up and arms parallel, which was impossible on the first day)
Step-Up: 15lbs - 20lbs
Dumbell One Pointed Row: 10lbs - 15lbs
Static Lunge Rear Foot Elevated: 20lbs - 40lbs
Push-Up - really struggling! Working on going from the 5th bar up on the Smith Machine down to the 4th. Work in progress.
Plank: 60sec - 90sec
Wood Chop: 20lbs - 35lbs
Workout B
Deadlift (did the Stage 1 version): 70lbs to 80lbs (number includes the 25lb bar
Split Squat: 25lbs - really worked on form with this, could not "rest" back foot on top of toes)
UH Lat Pulldown: 60lbs - 75lbs
Reverse Lunge: 16lbs -30lbs
Prone Cuban Snatch: 10lbs - couldn't increase, by the end, those 5lbs dumbells are closer to my ears, but still not there. Another work in progress!
Swiss Ball Crunch: 10lbs - 25lbs
Reverse Crunch: BW - 6lb ball between knees
Lateral Flexion: just made sure to feel the burn!
Prone Cobra: 60sec (no change)
Taking a couple of rest weeks for vacation and the husband being gone. Then diving into Stage 3! Looking forward to coming back to this set of workouts in Stage 4 tho!
I haven't really taken photos or measurements, but I do feel stronger. It's easier to pick up my toddler and put him in a shopping cart, and it's *much* easier to just stand up from sitting on the floor. Definitely haven't lost any weight, but that's my own fault - I'm really struggling with food! Of all the places I don't really care about, my shoulders are looking better (not that I don't care, but I'd rather have a flat stomach and less jiggly thighs!) On to Stage 3!0 -
Great job Ginny!0
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I did 3B today..
Deadlift (no box) 95
Split Squat 15 each hand
underhand Lat Pull down 90
reverse lunge - skipped it tonight
Prone Cuban snatch 7.5lbs each
swiss ball crunch 25 lbs
reverse crunch yep
lateral flexion hanna yep
Prone cobra 60 secs...0 -
Did my last 2 A today!!
FSPP - 45lbs i am struggling on these using the bar alone...
Step up - 40 lbs
one pt row - 5's
static lunge - 15's
push up - elbows in using 3rd rung of smith machine
Plank - split the 60's into 4 30's
chop - 32.5kg - which i had no idea how much it was because I don't know kg... its 70 something lbs.0 -
I started with 22, then 27 and then tried 60 and found i could do it..
I do it like this guy... Sort of lunged out instead of standing straight up.. i dont know if that helps..http://www.youtube.com/watch?v=pAplQXk3dkU&feature=fvwrel
Definitely feeling it after now though.
Reporting in. Tried this. DEF HELPED. I was able to move up to the next weight and felt it in my sides more. I held on better also.0 -
I watched that video before. I always forgot by the time I arrived at the gym. I:huh:0
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I started with 22, then 27 and then tried 60 and found i could do it..
I do it like this guy... Sort of lunged out instead of standing straight up.. i dont know if that helps..http://www.youtube.com/watch?v=pAplQXk3dkU&feature=fvwrel
Definitely feeling it after now though.
Reporting in. Tried this. DEF HELPED. I was able to move up to the next weight and felt it in my sides more. I held on better also.
Awesome!!! Great job!0 -
Workout 4B tomorrow
This stage seems so short. Only 4 A's and 4 B's for a total of 8, right? I guess Stage 1 just got us used to everything with there being 16 workouts. I'm reading this right, correct?0 -
This stage is killing my Hammys...
All the split squats and rear foot elevated squat...
They are painful!! Anyone else get a lot of pain from these moves?
Thank goodness today is my last Stage 2 workout!!0 -
Im Done Stage 2!! Very little progress at all...
Workout A
Squat Push Press 45lbs - no improvement
Step Up - 40 lbs pre-weighted barbell
Dumbbell one - point row 15lbs dumbbells
Static lunge bw only - 15lbs dumbbells
Pushup- 3rd run smith with elbows in proper form - no improvement
Plank on floor 60 seconds > no change
Wood Chop - 22 lbs to 72 lbs
Workout B
Deadlift box - 85 lbs to 110
Split Squat - 12lbs dumbbells to 15lbs
Underhand Lat Pull down - 90 lbs - no progress
Reverse lunge - 10lbs no progress
Prone Cuban snatch 5lbs to 8lbs
swiss ball crunch 25lbs plate
reverse crunch - fine
lateral flexion - yep did it.
Prone cobra 60 seconds0 -
Finished Stage 2
I made some mods, I did a reg deadlift because of how short I am, and did squats instead of the push press which I was NOT comfortable doing.
Workout A
Squat: 135 to 150
Step-up: 25 to 25 in both hands (lol. The step is 2 ft off the ground)
Dumbbell One-Point Row: 25 to 30 in both hands
Static Lunge Rear Foot Elevated: 30 to 35 in both hands
Push-Up: Floor to...floor
Plank: 60 seconds broken up to a full 60 seconds
Cable Horizontal Wood Chop: 12.5 to 27.5 and boy do I feel these.
Workout B
Deadlift: 135 to 155
Bulgarian Split Squat: 25 to 35 in one hand
Underhand-grip lat pulldown: 75 to 100
Reverse lunge from box with reach: 25 to 30 in both hands
Dumbbell prone cuban: 10 to 15 in both hands
Swiss ball: I did 15 every time, no weight.
Reverse crunch: Regular ones to the ones in p90x ab workout
Lateral flexion: vs 2
Prone cobra: 60 seconds. Did 90 seconds once but I shake really bad, I'm worn out from everything else.
HIIT done on a treadmill. 0.5 incline 3.5 walking up to 0.5 incline 3.7 walking as my start and end "easy" to 1.0 incline 5.0 to 1.0 incline 5.2 for my "hard"
I will be weighing and taking measurements in about a week after my rest week and my 'time' gets gone. This stage, looking at the weights, doesn't make me feel as strong as I remember being in stage 1.0 -
Just did 2/1A last night...it kicked my butt! I'm a little nervous about the front squat push press but I think my balance will get better. That move really works my balance more than the quads, but I think that's a good thing. Wrists are gonna be challenged by this stage I think but I think that's a good thing too!
Unfortunately I will have to take another really long break (traveling) so I won't be able to be super consistant, but that's no reason not to start. We'll see how B goes...0 -
Finished Stage 1 AMRAPS today. Looking over the next stage has me a little worried. Squat push press looks hard....0
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Good morning all,
congrats to Juice and DrG for completing stage 2, well done ladies indeed and some impressive numbers.
BMS34b - my wrists hurt as well when doing the front press so a trainer advised me to use dumbbells instead of the bar or NOT roll the bar back to the fingers - I will be trying that tomorrow.
Chubbycowgirl - congrats on finishing stage 1. I too was nervous about stage 2 but now that I have completed one exercise in both A and B I LOVE stage 2. I am a little sad actually that there is only 4 workout days for each side. But I guess all good things must come to an end!!
Last night I did stage 2 B1 and even though it was tough, I really enjoyed it and I didn't even mind that the entire workout took about 75-80 minutes and I was really sweating - I just think of all the fat that this is burning and I ahve to smile!!!
have a great day all
Claudette0 -
cushygal - that's good to know! I will have to try that.
I just did Workout B...it kicked my butt too. Feeling good though!0
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