Stage 4
Replies
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Finished stage 4! Took a while bc (warning gross TMI) I had to have some warts removed from my feet so just walking normally hurt like a $&@#%^*+¥£€ for about 5 or 6 days.
Results:
Front squat/push press 45 lbs
Step up
Step + 4 levels, 40 lb dumbbells
Dumbbell one-point row
30 lb dumbbells
Static Lunge, rear foot elevated
step + 1, 30 lb dumbbells
Push-up
from bar at the bottom row of the smith machine
Plank
I still suck at planking. Started doing them from steps or benches so as to be able to leave the gym before midnight.
cable horizontal wood chop
50 lbs
Wide grip Deadlift from box
80 lbs
Bulgarian split squat
step + 1, 20 lb dumbbells
Underhand Grip Lat Pulldown
90 lbs
Reverse lunge from box with forward wdreach
step + 1, 30 lb dumbbells
dumbbell prone Cuban snatch
12.5 lb dumbbells
Doing the stair climber for interval work. The crunches where you lift your knees up to your chest while sitting on a bench at 45 degrees, and he Hanna side flexion (went to the gym with my mon and this move amazed her.)
Happy Holidays all!0 -
Hi ladies! I haven't been posting here much, but I did workout 2a yesterday. The longer planks are difficult and boring for me! It feels like 10 minutes, even with music!
everything else seems good though....I'd like to try regular squats again and see if I'm stronger... 0 -
Howdy! Anyone here? I just finished Stage 3 today. I am looking forward to Stage 4. Think I'm much better prepared for this stage now.0
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I finished today too. I did one extra A and B workout on stage 3. I refreshed myself of the exercises for this stage and wrote out my worksheets last night. I think I'll start Monday, if I feel like resting a little more, I'll start Thursday. I'd guess it will be Monday. I took some progress pics today, haven't compared to my beginner pics yet though, hoping to see some changes because I've gained scale weight and mostly gained inches. Wouldn't you think we'd want to gain some inches though? Like, my calves are slightly bigger (I'm talking like 1/2 inch maybe) thighs are bigger, biceps are bigger, my hips have lost about 1/2 inch, my waist is about the same. My legs are like super meaty lately, so I figure a gain is good there, right? I ate pretty crappy over the holiday so I blame the weight gain on that, it's slowly starting to come off now though. I'm a lot stronger and I like the way my arms are looking. You guys liking the way you're looking?0
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I do, but I wish it would happen much faster. I'm impatient! But my muffin top is better, and I'm wearing a smaller size pants most of the time. Oh and I have shoulders and biceps! I carry my fat below my waist and that's so slow to change. But I feel much stronger, more energetic and yes there is muscle in my legs though I still have too much fat for it to pop yet.0
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I just finished A1. My arms are all jiggly. Let's just say its bad when you're looking forward to a nice, relaxing 2 minute plank at the end of the workout. I was surprised at how much more strength and balance I have since doing these exercises in stage 2.0
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That's what I'm hoping for too! I'm not going to do 2 minute planks tho. I'll raise opposite arms and legs thoughout the hold to make it more difficult, but 2 minutes is crazy.0
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I did my first stage 4 workout on monday. The FSPP was still hard, i think my form was messed up. It wasn't as hard as it was at the beginning of stage 2, but definitely harder than it was by the end of it! I'm gonna post my starting stats here so I can refer back to this when I finish!
FSPP- 45 lbs
Step ups- 30 lbs
One point Row- 40 lbs
Static Lunge- 20 lbs
Pushups- 8, 8, and 9
Planks- 90 seconds, 100 s, 100s
Wood chop- 17.5 lbs0 -
I did my first stage 4 workout on monday. The FSPP was still hard, i think my form was messed up. It wasn't as hard as it was at the beginning of stage 2, but definitely harder than it was by the end of it! I'm gonna post my starting stats here so I can refer back to this when I finish!
FSPP- 45 lbs
Step ups- 30 lbs
One point Row- 40 lbs
Static Lunge- 20 lbs
Pushups- 8, 8, and 9
Planks- 90 seconds, 100 s, 100s
Wood chop- 17.5 lbs
Just finished first stage 4 today too! I liked it but my whole lower body is sore already...not sure if it was the split squats or step ups.
I'll post too, although I'm a wimp!
FSPP - 35 lb barbell
Step ups - 20 lb dumbbells (way too high a step)
One point row - 15 lb dumbbells
Static Lunge - 15 lb dumbells
Pushups - 3 sets of 20
Planks - 3 sets of 120 sec
Wood chop - 17.5 (seemed a lot easier now - better form!)
I was surprised I could do the plank 3 times...although I took a long break after the second set and did it after HIIT.
I found this much more of a leg workout than arms...I liked it!0 -
Hi Guys, great to see fellow travellers through stage 4. I did S4A2 yesterday. Found it much easier than A1. coming back to me and the muscle memory is kicking in. I still am splitting the FSPP down to a squat and a separate press but prob works just about the same muscles.
This morning I went to interview a girl who has just started up a kettle bells class, so I joined in. OMG i will be sore tomorrow.
Still no where near 2 mins on the plank. But pressups are good, managed all three sets with my feel raised.0 -
I think doing the shoulder press with the squat makes it easier to press more weight because of the force you're gaining coming up from the squat. Because I can press the 45 lbs doing this move but pressing 45 lbs alone would be much more of a challenge for me! Whatever works best for you though.0
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I'm so dumb, I was peeking through the book at the lateral flexion exercises to see which one I wanted to do for my first B workout and I've totally been doing them wrong up till now. I was laying in the right position, but lifting my entire leg up, at the hip, instead of only lifting it at the knee. Oh well, better late than never. I usually do the ones on the ball, but good thing I looked.
I also drank my first protein shake after working out today. It was some whey thing from Walmart, vanilla flavored. It was still kind of clumpy even after stirring constantly while drinking too, but didn't have a bad flavor. I'd been doing some kind of a bar afterwards, but they had been getting really gross tasting to me for some reason, they were making me nauseous really, so we'll see if I get any better results, bc I never meet my protein goals with diet alone, I just can't ever seem to.
I'm liking this Stage, even though it's a lot of repeat, ok all repeats. My starting weights are quite a bit more than when I ended stage 2.0 -
I'm away this weekend, home for 3 days and off to FL for 9 days. Since I'm on vacation in another week, I'm not going to start Stage 4 until I get back. That said, my trainer and I are doing exercises that prep me for that stage. I did deadlifts, assisted pullups, bulgarian split squats, crunches, reverse crunches and step ups today. Good workout, I like the assisted pullups. I might switch those out with the underhand lat pulldowns.
Emtabo, I don't do the flexions as he describes. They don't do anything for me, so I do standing flexions with 45# plate.
CanGirl, I hope I can do 120 sec on those planks, GAWD I loathe those things!
lhergen, I'm not sure I can press 45 either - I ended Stage 2 with 35# and struggling to press that. I can easily deadlift 100, it's the press that is weak for me.
Off to work!0 -
Ihergenr: Wow - 45# push press! I'm only at 35#. My forearms were sore after my first 4A workout! Can't imagine doing 45#!
Sue - good idea to start with a trainer and then officially start stage 4 when you come back. The flexion moves are dumb. I skip them altogether. My bad. My deadlift is 75# max. Yikes on 100!!! Great job!!!
Emtabo - I have sooo done that before. I go back to re-read things and I realize I've been doing something totally wrong. As for protein shakes, I can't stand them with just water. I will use one scoop, ice, water, half banana and sometimes Greek yogurt in the magic bullet. Delish! Although another great post workout snack is greek yogurt mixed with a scoop of protein powder. Tastes like a chocolate mousse. And add some sliced banana and drizzle with natural peanut butter. Dessert for breakfast!
AFM, I am SO proud of myself for getting to the gym today. I was having a bit of tummy issues (nausea, etc.) last night and when my alarm went off at 4:45am, but I thought NOPE, I'm still going to the gym and going to do whatever my body can handle. Wasn't my best workout, but I *did it*!
So it was 4B today, first time...I like it! My legs had a great workout! I like the Bulgarian split squat and the squat deadlifts. I did the weight I ended stage 2 with. Will try to up them next week....
Have a great weekend, everyone!0 -
I think splitting it down to squat and a press makes it easier, so I may be cheating but worked out I can press 55lbs so it is still pretty challenging.
After doing an impromptu kettle bells workout yesterday my arms are in bits so I was debating going to the gym today but then kinder with a very high temp has scuppered any chances of going so I will have to go tomorrow instead.0 -
I think splitting it down to squat and a press makes it easier, so I may be cheating but worked out I can press 55lbs so it is still pretty challenging.
After doing an impromptu kettle bells workout yesterday my arms are in bits so I was debating going to the gym today but then kinder with a very high temp has scuppered any chances of going so I will have to go tomorrow instead.
Probably a good idea after the KB workout anyway..."scuppered..."???? Love it!:laugh:0 -
I got to the gym today whoop whoop! Added an extra kettle bells workout at the end as I loved it the other day but it sort of back fired as I really struggled through my HIIT.0
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Just saying hi to everyone.
So I musta pulled an *kitten* muscle sometime between my last workout and today's workout. Right below my right butt cheek/ butt cheek area was really sore doing especially the lunges today. Not sure what I did because I didn't notice it until right when I started the lunges. I tried to stretch it but don't know what moves to do. Any suggestions on *kitten* muscle stretches?? Hehe, thanks guys.0 -
Not sure about the "*kitten* muscle"...hard to stretch that one out... I am supposed to do week 2 tomorrow but feeling under the weather the last few days and decided not to push it...I'm going to do some modified workouts on Friday and Sunday, and get back to stage 4 next Wednesday. I think it's important I listen to my body and not push myself too hard.
That being said, I have a huge radiating pain in my left shoulder blade/neck...didn't "injure" it last Friday so not sure what's up...?0 -
I pulled a muscle in my waist doing squats on Monday so I decided to halt the workout there and reshow today instead. It is important to listen to our bodies to avoid bigger injuries.
Re bum muscle stretches, humm only thing I can think of is if you stand next to something you can hold on to (like the squat rack or anything that won't move) and holding it with both hands sit back as if sitting in a chair that isn't there and put one foot on your knee. Sit as deep as you can while leaning back so holding on to the support with most of your weight. Then swap legs.
Not sure I have explained it very well!
I've asked the PTI to go through the workout with me today to check my form. Bit nervous. I hate an audience and I always push myself harder if anyone's watching which isn't always a good thing.0 -
I know what you mean about pushing harder when there's an audience and it not always being good. Good luck with your trainer today. I'll try your stretch as a warm up tomorrow, I hope it's not too bothersome, I've got company coming for a week and if I stay on schedule I'll be exactly ready for the rest week when they're here, so I don't want to skip a day (don't need an inlaw audience kwim)0
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So the PTI forgot and didn't show up till I was leaving the gym. Very annoying but I concentrated on form instead of increasing my weights much. Still I did the workout so can feel pleased about that. Then it struck me - I have zero support doing this, the gym is almost always empty, no camaraderie that you get in a class or from what it sounds lie with cross fit. So the only support and encouragement I get is from all you guys. It is great to be able to share the highs ad lows and know you all understand. THANK YOU!
Wasn't feeling the love of lifting this afternoon.0 -
So I bought some gloves from target, just $8 reebok ones, but used them for the first time today. I really liked them. It didn't hinder my grip or performance in any way, didn't make my hands sweaty at all. Just helped my callouses not hurt. Wish I bought them sooner. You guys use them?0
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Started Stage 4 today! I forgot to take my log sheets from Stage 2 so I couldn't remember where I left off on some of the weights but it wasn't so bad.
I felt like an idiot when I realized after doing 16 reps on the one-point row that I was supposed to switch feet half way through instead of doing 8 on each side. My arms are not going to be happy about that tomorrow!
Still having trouble with planks. I seriously slacked off with the planks in Stage 3 so I only have myself to blame. Today I was able to do 85 then 120 seconds with my elbows on a bench. I can usually do 50-60 with elbows on the floor. I think I'm going to go back to the floor and try to add 5-10 seconds each time.
Also I'm sure this has been asked and answered, but with the sets listed as 2-3 in this stage, what does that mean exactly? 2 sets for the first 2 workouts and 3 after that? Today I did 3 sets on the FSPP but 2 on everything else. What is everyone else doing?0 -
So I bought some gloves from target, just $8 reebok ones, but used them for the first time today. I really liked them. It didn't hinder my grip or performance in any way, didn't make my hands sweaty at all. Just helped my callouses not hurt. Wish I bought them sooner. You guys use them?
I haven't used them but thought about it. The callouses are so bad now that I'm used to them. But the barbell I use has grips so that could be why they aren't so bad.0 -
I've been doing 3 sets the whole time.0
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I'm only two workouts in (took a week off) but have done 2 sets both times. I'll probably do 3 halfway through, but it really depends on how I feel when I get there.0
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I started with 3 sets too...maybe I should be doing 2 but upping weights more? I'm totally paranoid since I have that shoulder pain now...(although much better these days...even with going to the gym yesterday...)0
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Getting good at 2 min planks, today on my second one of three, I did the last 25 seconds with my 18 month old on top of my back. The hardest part was trying not to laugh because she was yelling horsey!0
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Just 2 workouts to go till I finish this stage, can't wait. it is definitely not my fave!
2 minute planks are my nemesis. I can do press ups no problems, been doing them with my feet raised on a step and when that got too easy I do T pres ups with feet raised. But I still can't do more than 85s on the plank. RUBBISH
I've been doing 3 sets all along except when I have run out of time, but that was just once.0
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