Stage 4
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Finally finished stage 4! It felt like it took forever!
I really like reading about everyone's progress so I thought I would share mine too. I mostly did 3 sets for each workout.
Deadlift -- start: 105 lbs. /end 125 lbs.
Bulgarian Split Squat -- start 25 lb. plate/end 35 lb. plate
Underhand grip lat pulldown -- start 80 lbs/end 95 lbs.
Reverse Lunge -- 20 lb. DBs
Cuban Snatch -- 8 lb. DBs (I tried 10 lbs, but my form was horrible)
Front Squat Push Press -- start 40 lbs./end 60 lbs.
Step Up -- start 40 lbs (bar on shoulders)/end 60 lbs.
One Point Row -- start 20 lb DBs/end 30 lb. DB
Static Lunge/Rear Foot Elevated -- 30 lb. DBs
Mostly I am pleased with my progress. I haven't taken my measurements, but my weight is holding steady and my clothes are fitting well. I have been eating very "un clean", but trying to stay within calorie goals. My biggest thing is that I have NEVER met my protein goal. That's one thing I really need to work toward during the next stage. Will take a few days off from lifting (vacation) and hope to start Stage 5 next weekend.0 -
YAY Maniac! Welcome. I have 2 more weeks.
great progress althetemcgoo!0 -
I am excited to be half way finished with this program. I am unsure of what I will do next. Here lately, I've been thinking a lot of cardio and heavy lifting but not as much. My bottom half has a lot of fat to lose.
Off to the gym to begin this stage :happy:0 -
ahhh, stage 4 how I missed those workouts. :huh: I am sore!
I really tried to up my weights on the 3 sets. First set I started out at ending weight of stage 2 and increased from there.
For the life of me I could not get a plank to even 60 seconds. The floor is killing me so I decided to use the bench. That didn't help me get to 60 seconds either. Not sure what's up with that.
Out of 24 pushups...... I did 14 on the floor! First set of 8 on the floor, 2nd set 6 on the floor, and 3rd set I didn't attempt on the floor. I moved over to the bench for that one.
Step ups, I dread. ugh! My knee is slightly higher than a 90 degree angle using the bench. (more like a 80 degree angle). Is that ok?0 -
I go a little higher on the step ups too. The equivalent of about 7 risers under a step platform, but I took someone's suggestion and backed off the weight a little. I'm currently at 70lbs. Don't really see the point in going much heavier. My form is starting to suffer. I wish there was a way to increase intensity with that one without increasing weight.
My workout pretty much stunk tonight. I only did 2 sets of everything but the push press. However, I got the push press back up to 60lbs after an abysmal workout last week. I was sweating like crazy, winded, even a little dizzy. I had to take 90 sec or more to catch my breath, and I even had to sit down. My planks were AWFUL!. Last week I did 2x120 planks without too much trouble. This time I did 4x60. My arms were so sweaty that I kept slipping off my forearms on the mat. I promise to eat better this week so I can have better workouts 0 -
70 pounds!!! on the step up? You are my hero. Don't hold me to it but I believe I was only up to 17.5 on the step ups in stage 2. Halfway through the workout I was bending over just to stand up. Yesterday I went down to 10 lb dumbbells and was heaving and panting through the exercise.0
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Judging by how outrageously sore I am today, I think it was the step ups that destroyed me. I saw a girl last night doing them with the barbell on her shoulders. I think I'll bring the down the weight by half and try that. I have powerful quads and weak shoulders.0
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Starting Stage 4 tonight. :grumble: I hate split squats and lunges with a passion. My legs are waaaaayyyy too long to do these without feeling very awkward. :ohwell: I hope I can just pick up from my Stage 2 end weights and roll. We'll see.0
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Most of us were able to use our last weight for stage 2 as our starting weight for stage 4. if anything you may need to back off 5-10lbs. Best of luck and happy lifting Mamacita!
I did 4B3 this morning. I was my first AM workout and I didn't eat beforehand. Needless to say I didn't increase any weights, but it felt like a great workout. My legs are bruised to hell though and I'm heading to the lake today for first bikini in public this season. he bruises are not a good look LOL Planning to finish stage 4 by next Monday and going right into stage 5.0 -
Suppose to do workout 1b today. I didn't sleep well last night. Body media says I got 8 hours sleep at 82% efficiency. Maybe that explains the sleepy tired headache I have. I should get to bed earlier but that's my only alone time and to watch whatever I want on tv without interruptions. (clarifying: I believe watching tv in the bed as I fall asleep causes me to sleep poorly)
Mamacita, I hate the reverse lunges with a passion. It feels absolutely horribly awkward. Regular lunges with weights will be my substitute this stage.0 -
Yahoo! Today was my last day of Stage 4. I really liked these excercises, except the reverse lunge with forward reach. But looking forward to Stage 5. I'm not waiting a week, either! I will wait five days.0
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First A workout of Satge 4 complete! I am pretty happy with how it went:
Front Squat Push Press -- 55#
Step Up -- raised to 3 full steps from 2.5 - 10# dumb bells
One Point Row -- 20# dumb bells
Static Lunge/Rear Foot Elevated -- 30# dumb bells
I was able to increase weight and/or reps for all exercises from where I left off on Stage 2. I plan to take progress pics and measurements this weekend.0 -
Katie, great job. As soon as I finish stage 4 you'll be off to stage 6 or 7!
mamacita, woohoo! I knew you would be able to pull it off.
I did not go to the gym today. This week is so busy and just didn't feel like it. Yesterday was a rest day. My son had a consult for his wisdom teeth removal and today was his senior pictures. It was HOT out there. So glad I scheduled it for 10am. My oldest daughter has a tonsillectomy Friday. I hope to get on track tomorrow. Lunch plans with a friend and that is it.0 -
Best of luck with your kids Maniac. That's a lot to deal with in one week.0
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No workout again today and definitely not tomorrow because of daughter's surgery . I guess this will be my unofficial rest week and I'll restart stage 4 1A next week. Son has his wisdom teeth removed next week the 6th. I'll have a teen down each week.
It's just too hot to head to the gym this afternoon. Next week I'll make sure to hit the gym up early am before the electrical machines and all the body heat heat the place up.0 -
Howdy all you stage 4 lifters!
Started today and here are my wo A start weights - I tried to start where I left off in stage 2 (but backed off about 5 lbs on a couple of exercises).
Did all 3 sets of 8 reps and was pretty toasted by the end of the workout.
--FSPP: 55-60# (left stage 2 at 65#, I did a few at 65# but didn't count them, I was just beat!)
--Step-ups: 60# (my step only has four risers - to about 12" or so I think, I don't know how to make these harder other than increase the weight I'm carrying...and that gets hard on the arms...)
--DB 1 pt row: 25# DBs each hand (won't be increasing this either as my DBs only go to 25#)
--Static lunge rear elevated: 25# DBs each hand (again, won't be increasing unless I can use a loaded BB)
--Push-up: all on my toes, no problemo (very excited about this!)
--Plank: did 2 sets, both at 120 seconds and felt that was adequate, LOL. Those were killer but I'm geeked I could do them!
--Wood chop - didn't bother as I only have a 25# DB and it does absolutely nothing for me to do these at home.
So yeah, I don't think I'll be able to increase my weights much during this stage...again, it's so short, and because I'm semi-limited by my DBs. I've been very tempted to not continue NROL at this point but I have this nagging problem where I like to finish things I start. *le sigh*0 -
Welcome to stage 4! If you have a barbell set up, you can use the barbell to increase weight on the leg exercises. You can hold the loaded bar in front of you or on your shoulders. I do it for the step ups. Word of caution though, don't rest the bar on your thighs as you step. I have bruises.Howdy all you stage 4 lifters!
Started today and here are my wo A start weights - I tried to start where I left off in stage 2 (but backed off about 5 lbs on a couple of exercises).
Did all 3 sets of 8 reps and was pretty toasted by the end of the workout.
--FSPP: 55-60# (left stage 2 at 65#, I did a few at 65# but didn't count them, I was just beat!)
--Step-ups: 60# (my step only has four risers - to about 12" or so I think, I don't know how to make these harder other than increase the weight I'm carrying...and that gets hard on the arms...)
--DB 1 pt row: 25# DBs each hand (won't be increasing this either as my DBs only go to 25#)
--Static lunge rear elevated: 25# DBs each hand (again, won't be increasing unless I can use a loaded BB)
--Push-up: all on my toes, no problemo (very excited about this!)
--Plank: did 2 sets, both at 120 seconds and felt that was adequate, LOL. Those were killer but I'm geeked I could do them!
--Wood chop - didn't bother as I only have a 25# DB and it does absolutely nothing for me to do these at home.
So yeah, I don't think I'll be able to increase my weights much during this stage...again, it's so short, and because I'm semi-limited by my DBs. I've been very tempted to not continue NROL at this point but I have this nagging problem where I like to finish things I start. *le sigh*0 -
It will be a week since I lifted when I go back this week (((sigh))). I began stage 4. My plans are to do WOA 1 over.
As soon as I get my daughter back on her feet from the tonsillectomy, my son will have his wisdom teeth removed Friday. UGH!0 -
Thanks Samantha - I do have a BB....we'll see what I can manage to do with that. I was doing the step-ups with the weighted bar over my thighs...hahahha....but I think I was using more upper body to support it so I didn't get all bruised.
Okay, did first workout B today. Starting numbers:
--Deadlifts (I do not do the deficit deadlifts because I don't have a wide enough box to do this so I just do traditional in place of): 2 sets of 8 at 165#, 2 sets of 8 at 175#. (I tend to go harder on the first sets of squats/deads in the workouts to make sure I'm really annihilating my body)
--Bulgarian split squat: holding 25# DB (not sure I could've gone heavier since I was toasted after the DLs but maybe I can try using the BB for this in future workouts) for 3 sets
--Underhand-grip lat pulldown: 1 set at 118#, last 2 sets at 123#
--reverse lunge from box: 1 set held 15# DBs, last two sets held 12# DBs
--DB prone Cuban snatch: 3 sets at 10# DBs
--Crunches (3 sets, +15 lbs, 20 reps)
--Reverse crunches (3 sets of 8 as written)
--Prone jackknife (3 sets of 8 as written)
-Prone cobra (2 sets at 120 seconds)
I didn't do HIIT. I was wayyyy too tired.0 -
Off to start stage 4 right now - don't have a barbell at my work gym, so will do what I can with the FSPP and dumbbells.
I use a barbell on my back (like I'm doing a back squat) with my step ups. I really prefer it to using dumbbells. I think he has a picture of this in the book if I recall correctly.0 -
Oh, man..... I could barely walk down the stairs to get my lunch after I got done. I'm not looking forward to having to walk down them again when it's time to go home! I pushed it pretty hard today
FSPP - 25lb dumbbells
Step up - 25 lb dumbbells
one point row - 20 lbs
lunge - 20 lbs
push ups - easy to start and got more difficult
plank - 60/30 - I could barely hold it for 60 without a quick break, then could only go another 30
wood chop - on the floor with 20 lbs
and boy do I need to work on my grip strength. I could barely finish the step ups and rows because my hands hurt. Usually I use a barbell on step ups so my hands aren't gripping the weights so long. Not sure I will be able to increase these weights at all since they were pretty difficult to start with.0 -
Restarted stage 4 today. Last week was super busy and only got one workout. Soooo, I started it over.
FSPP 40 lbs
step ups 12 pound dumbbells high step
one point row 15 pound dumbbells
elevated rear foot lunge 15 pound dumbbells
pushups 16 on floor and 8 on bench . getting better :bigsmile:
woodchop 22.5 . tried 27.5 too strenuous right now
plank 60/30
I am doing 3 sets and hope to see more results at the end of this stage. Hubby is noticing oblique muscles peeking through . :smooched:0 -
Oh my word.....I have not had DOMS this bad since I was doing JM workout videos. I can barely move my arms, my legs will not allow me to go down stairs, I have to hold the railing and support myself so I don't fall.0
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I must not be working that hard . I have an ache in my muscles but nothing that bad, Jen. sorry hope tomorrow is better.0
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My DOMS are worst the first week of a stage and then my body adjusts.
Finally got back to the gym to finish up stage 4.
WOA
FSPP: I backed the weigh off today to 55lbs but my max weight was 65lbs
Push ups: Not pushing it with those, just doing my 8 on the floor focusing in getting as low as I can.
Step ups: 5 risers with 70lbs or 6 risers with 50lbs.
Static Lunge: 30lbs to 40lbs
One point row: 20lbs to 40 lbs.
Wood chop 70lbs to 8o lbs. My sides actually hurt today because I finally did them correct (keeping my arms straight.)
Planks: punked out today and only did 2x60 sec.0 -
Workout B1 today
you know how in the middle of the workout you think you possibly can't go on? Then you get home and think "that workout could have been harder"? Yep. That's how I am feeling right now. I had to laugh at myself. The bulgarian split squats :sad: good stretch though
Starting weights:
Deadlift 95 lbs
Bulgarian Split squat 25 lb plate
underhand grip lat pull 72 lbs
Lunges 15 lb dumbbells (I despise the reverse lunch with forward reach. It is totally awkward for me . Can't seem to get the correct form)
Cuban Snatch 5lb at an incline!!!:bigsmile: At the end of stage 2 I could only do them standing.
crunches with 17.5 pound db over my head and jackknife no probs
Back extension 20 pounds - I hate lying on the dirty floor or using the same filthy mats as everyone else so this gives me a reason to skip the cobra. I LOVE the back extension. A great, awesome stretch to my hamstrings.
I increased weights on some from stage 2.0 -
Samantha - Nice job, those are some great finishing weights. I punked out in the planks too, they are so hard to do at the end.
Great job, Mary!! Especially on the cuban snatch!
I should probably post my starting weight for my 1st B workout from yesterday
Deadlift - 105lb
split squat - 25 lb
lat pulldown - 80 lb
lunges - 15 lb
cuban snatch - 15 lb
pike - instead of crunch - only 2 sets
reverse incline - easy but was so tired I only did 2 sets and skipped the prone cobra
I've been doing 3 sets of everything and really trying to push myself. I think that's why I was so sore from Monday's workout and Wednesday was hard because I was still very sore.0 -
nice stats ladies! I'll finish WOB tomorrow.0
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DONE!
WORKOUT B Stats:
Wide Dead lift: Too much time off so not much of an increase here 100 to 110
Split squat: 25 to 40
Under lat pull: 90 to 110
Reverse lunge : 30 to 40
Cuban snatch 20 stayed 20 ( I was going to try 24 today but could only find 1 12lb db)
All of the ab stuff I super with reps of 10.0 -
Workout 2B went really well!
Wide Dead lift: 105# > 110#
Split squat: 25 > 30
Under lat pull: finally got to 70 and it was almost easy!
Reverse lunge : 15# DB > 20# DB
Cuban snatch 10# DB but I think I am ready to got to 12# next time Yay!
Crunch: 10# medicine Ball over head / 20 reps x3
Reverse crunch: 20reps x3
I did bicycle crunches instead of hip flexion: 20 reps x3
Ran out of time before the gym closed to do HIIT, but I will do it on Sunday with 3A.0
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