Stage 5 Questions
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Omg ladies, I'm so freaking sore from the first stage 6 workout. You think it's gonna be easy bc it's short - NOT! I haven't been this sore since the beginning!
And I agree, I feel way better on days I workout, I hate skipping days and don't want to take a whole week off again for a while.0 -
Hiya everyone. I just finished Stage 4 and will be joining you all here very soon. Next week, I'm working with my trainer focusing on my weak points (shoulders!!!) and well catch up with y'all maybe next Thursday or Saturday! I remember Stage 3, I actually liked it, except for BWM. Can't wait to see if that continues here in Stage 50
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I may take a break from New Rules next week so I can attend some classes (I'm on March break) and I never get to go to any weekday classes...we'll see...?0
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Ok, so tell me about those shoes! Are they lifting shoes? They're about as cute as can be!!0
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Same here! Except i've been taking too many rest days. I did workout 3A (or maybe it was 4A..it had been about a week since i lifted so it gets hard to keep track!) and i am SO sore today! it feels good though. Do any of you do plank variations that aren't in the book? i want to try something different for those. also rented new rules for abs from the library, already thinking about doing that when i'm done with this program!I feel so much better on days I exercise!!! I feel so much more sluggish on rest days...Over the last 8 months, I've only taken 2 rest weeks. Can't stand them! Who knew I'd *ever* say that?!!:laugh:
Good luck with stage 6. I'll be trackin ya!0 -
Ok, so tell me about those shoes! Are they lifting shoes? They're about as cute as can be!!
hahaha of course I went and changed my profile picture so you can't see them anymore. I LOVE my shoes. They're just a simple Adidas but I love the neon colours:)
How's it going Sue? You done yet?
RE: Plank variations - I'm still not strong to do some of those crazy ones, but I try to do full ones sometimes which I didn't think were harder until my trainer told me to unlock my arms....big difference! Yikes!
I'm enjoying my week "off" ....went to bootcamp class today where we did a ton of bodyweight squats and lunges. It was like *nothing*!!!!! And the wall sit --- Geez, I coulda held that forever! Woo hoo!!!0 -
I'm finally done with stage 5! It took FOREVER. I took a week off, and then got sick, and then had to do some work-related travel. I'm so glad to be moving on to stage 6, and I'm looking forward to not having to spend almost two hours at they gym in order to finish each workout. Hurrah!0
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See you in stage 6, I'm about half through it now. It is short, but man it's tough, you'll be sore after 1A!!0
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Thanks for checking in - - still in my week off of NROL, but looking forward to another 2 weeks of stage 5...
Love the bootcamp class - I am lighter, fitter, stronger...0 -
Did the first workout of Stage 5 today including BWM. Oh how it all comes back to me lol.
I have developed a serious imbalance so my left side is quite a bit weaker and I've had to drop the weight. It's the side I pulled my glute on Stage 3, which the romanian deadlifts really seem to hit hard! I've added 2 additional sets for my left side to try to address the imbalance.
The workout went well on the whole. I've incorporated some of the stretching exercises from Supercharged (which I got for hubby), but my flexibility is clearly an issue which I need to work on. Will have the joy of foam rolling later (ugh).
Did 3 sets today, with more reps as I haven't upped the weight. I might try to up the weight/sets and drop the reps next time - we'll see. Form comes first lol0 -
Did the first workout of Stage 5 today including BWM. Oh how it all comes back to me lol.
I have developed a serious imbalance so my left side is quite a bit weaker and I've had to drop the weight. It's the side I pulled my glute on Stage 3, which the romanian deadlifts really seem to hit hard! I've added 2 additional sets for my left side to try to address the imbalance.
The workout went well on the whole. I've incorporated some of the stretching exercises from Supercharged (which I got for hubby), but my flexibility is clearly an issue which I need to work on. Will have the joy of foam rolling later (ugh).
Did 3 sets today, with more reps as I haven't upped the weight. I might try to up the weight/sets and drop the reps next time - we'll see. Form comes first lol
I did the same thing today...I had pulled my right groin during the Bulgarian split squat of stage 4...I found I had to use lighter weight for the single leg Romanian deadlifts today...it was a bummer but what can you do...?0 -
I did the same thing today...I had pulled my right groin during the Bulgarian split squat of stage 4...I found I had to use lighter weight for the single leg Romanian deadlifts today...it was a bummer but what can you do...?
Yup, just got to get on right? Funnily enough my right groin isn't very happy today at all. I think I may have squatted too wide on Tuesday as my concentration was focused on not messing up my left glute. It isn't painful when I'm active and I can't recall it being particularly painful last night when using foam roller, but I can feel a definite pull / soreness when at rest :frown: I've taken ibuprofen and should hopefully be OK for 5B tomorrow (if I can squeeze it in as supposed to be going out for the day with hubby if it doesn't snow too badly), otherwise it'll be Saturday.
All in all not the most productive week. Took the week off too as had to use or lose the holiday hrs. Was expecting warmer weather with a view to getting some outside jobs done and March has been really warm the last few years in the UK before the usual rain and British Summer kicks in. Not this year - heavy snow forecast for tomorrow/Saturday. Crazy Spring so far, maybe I need to try a nip of rum/brandy in a hip flask before my next workout :bigsmile:0 -
I did my 1st 5A yestereday, 4 sets of everything. I didn't add reps, I did the first rep of each lift with ending weight from stage 3, and increased everything by at least 5 pounds. My weakest link is still my shoulders/chest/back incline presses frustrate the heck out of me! I can do 25dbs but just can't make that next step to 30. BLEH I can only press maybe 1 and then nothing more. Same with the rows. I can pull 75 but really lose form on 80.
I have yet to make a full 120 sec on planks without dropping but i get back up and finish so I guess that's good! Only had time for 1 BWM. Yikes I forgot how exhausting that is!!!!
I think I really need to increase weights here, because of the lower reps.
Hope you all get those stiffies eased out and no more issues!!!0 -
Nice work Sue
Did 5B this afternoon which went ok. Upped weights on most exercises except the partial squat which I did BW only. Hoping all is good again for my next workout.0 -
I did 5B this morning! It's a lot of back/shoulders and core, aside from the RDL/pulls. I upped 'em all, except the RDLs and the wide grip pulldowns. I'm at 75 on both and lost form on the 4th set of RDLs. I also stayed at 5# for the YTWLs but I will go up next workout. But I went up to 30 on the squat from the box, I went up to 45 on the back extensions, and my choice for the flexions is a standing side flexion holding 45#. I've been doing these since Stage 2, so to get a good workout I am doing isometric holds at the bottom of the flex. For the hip flexion I'm using that support rack that you hang from and tuck your knees up. I am unbelievably stronger since Stage 3! I could only do 4 successfully and with any control. Then my shoulders would collapse and I would have to stop, regain my form. Today, 6 easily on all 4 sets! YEA!!
I really love this Stage, even with the BWM and 120 sec planks!0 -
I really love this Stage, even with the BWM and 120 sec planks!
I agree! I prefer 5B though to 5A, but I'll take either over Stage 2/4 any day :laugh:
Cangirl - hope your pull is feeling better, mine is tight but not painful, so being very careful whilst trying to make sure I work it properly.
2nd A workout completed today - did the full 4 sets of 4 reps where required and even did the 3 planks at 120secs followed by the BWM! Really took my time and warmed up fully. Was able to up the weights some although I'm still perhaps a little over cautious. I'm finding the adjustable dumbbells I have at home quite restrictive, particularly for the overhead squat as they're awkward due to their physical size. Wish I could afford a full hex set, but I'll make do
Was stuck for ages at 10kg each hand the DB incline shoulder press, until today when I finally nailed 3 sets of 12.5kg (26.5lb) - I'm sooo happy!0 -
I really love this Stage, even with the BWM and 120 sec planks!
I agree! I prefer 5B though to 5A, but I'll take either over Stage 2/4 any day :laugh:
Cangirl - hope your pull is feeling better, mine is tight but not painful, so being very careful whilst trying to make sure I work it properly.
2nd A workout completed today - did the full 4 sets of 4 reps where required and even did the 3 planks at 120secs followed by the BWM! Really took my time and warmed up fully. Was able to up the weights some although I'm still perhaps a little over cautious. I'm finding the adjustable dumbbells I have at home quite restrictive, particularly for the overhead squat as they're awkward due to their physical size. Wish I could afford a full hex set, but I'll make do
Was stuck for ages at 10kg each hand the DB incline shoulder press, until today when I finally nailed 3 sets of 12.5kg (26.5lb) - I'm sooo happy!
Woohoo! That's so awesome! I am stuck right about there myself! I can push 25# but man, that next step up - 27.5 bleh I just can't do it.
I worked with the trainer today, I knew I wouldn't have time to do the full 5A workout so he had me work on chest, shoulders and back primarily. But I did SLDLs and have a new PR! 120! He says it's even better because I held 60# DBs and that's more difficult to control. I have to say that in just the past couple of weeks I notice how much stronger I am, and that my body seems to be changing too! I have hip bones again. I've only lost maybe 1.5 lbs recently, but I'm much stronger and really slamming form!
Oh and I have been doing assisted pullups and moved up/down another 15 lbs - trainer say 120 by summer time which means I'm pulling 2/3 of my weight I think?
Guess I willl take measurements after this stage.0 -
Wow, 120# for the SLDL is amazing!! I never went past 40# because my grip isn't very strong, I should've pushed myself more though. You rock!
I finally finished this stage the other day, I just wasn't into it. I'm very excited to do stage 6 though, I plan on starting it tomorrow! I had a dream last night that I did 6 pull ups with ease so I have this false sense of confidence now going into the negative chin up move.0 -
Sue - congrats on the PR - that's great! I haven't done a SLDL for some time so have no idea what I can lift, but I'm know it's nowhere near 120 lbs! Must feel great! You deserve to reap the rewards of all the effort you're putting in with the trainer :drinker:
Ihergenr - good luck in stage 6, let's hope your dream was a premonition!
I was supposed to work out today, but I didn't. Had a truly stressful day at work and then hubby rang me to say he didn't have a key to get in the house after being away all week on business, so could I pick him up from a pub in town. We ended up eating dinner in the pub and now I'm home I'm too tired and full of food to work out. I WILL work out tomorrow morning though!!0 -
So I managed my 2nd B workout on Friday morning (but skipped the HIIT) before heading out with friends Friday afternoon. Ended up in Hooters of all places, ate far too many wings and drank far too much beer. Needless to say I was not too clever on Saturday. Won't be doing that again in a hurry!!!
Back on track today though for 3rd A workout. Upped weights on the A & B exercises, but I couldn't for the life of me get the DB's up to the start position for my 3rd set of 12.5kg on the DB incline bench press. Had to drop back to 10 which was a little frustrating. Still, at least Spring has finally arrived so had a much warmer workout today lol0 -
Dang this place is quiet as all get out!
I'm doing my 3rd A tomorrow morning. I am shooting for 2 full 120sec planks - without dropping! And 80 on my rows. Does anyone else feel like 120 rest is too long?0 -
Dang this place is quiet as all get out!
I'm doing my 3rd A tomorrow morning. I am shooting for 2 full 120sec planks - without dropping! And 80 on my rows. Does anyone else feel like 120 rest is too long?
Yep it's pretty dead in here. How did you get on with the planks?
Did my 3rd B workout today, didn't get to lift the last half of the week for various reasons. I'm trying to stay out of my hubby's way as he currently has man flu and is feeling sorry for himself!
I do feel that 120 can be too long for some of the exercises, I don't strictly time the rests to be honest, I suspect sometimes I'm not taking enough time on some exercices, but too much on others 0 -
Dang this place is quiet as all get out!
I'm doing my 3rd A tomorrow morning. I am shooting for 2 full 120sec planks - without dropping! And 80 on my rows. Does anyone else feel like 120 rest is too long?
Yep it's pretty dead in here. How did you get on with the planks?
Did my 3rd B workout today, didn't get to lift the last half of the week for various reasons. I'm trying to stay out of my hubby's way as he currently has man flu and is feeling sorry for himself!
I do feel that 120 can be too long for some of the exercises, I don't strictly time the rests to be honest, I suspect sometimes I'm not taking enough time on some exercices, but too much on others
Hah, I haven't done another S5 since I posted that. I will on Tuesday that will be 3rd S5A. I agree, I only take 90 most of the time and I do true supersets, I don't wait 90 inbetween the exercises.
Totally not NROL4W related, I've been doing other workouts. I have asked my trainer to help me focus on what I feel are my real weaknesses - shoulders, lats, chest - and it's really been paying off. Stronger for sure and also, it's a nice break from the repetitive NROL stages.
Today is rest and high carb day for me. Tomorrow I will get to the gym early and do a bit of cardio. Lift on Tuesday!
Hope hubby is feeling better and more importantly, you've successfully avoided his man flu!! Enjoy Sunday!0 -
rest periods don't need to be so regimented. Just rest long enough to let your heart rate come back down and you feel strong enough to continue. It may be one minute it ma be 2. The general rule is to rest longer when you lift heavier to give the muscles more time to recover.0
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Last A workout done today. Good news is I've corrected the imbalance in my legs, so should be good going forward. I really concentrated on nailing the form rather than focus on upping the weight. I just could not get on with the DB overhead squat though - glad to see the back of it, and the BWM!
One more workout left, then on to Stage 6 :happy:0 -
Yea for you! I have 1 of each left, Tuesday and Thursday. Are taking a week off before you start 6 or going right to it?0
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Cheers Sue. I'll go straight into Stage 6 as I want to keep the momentum going now that Spring is here. My workouts haven't been as regular as I wanted over the winter months. I totally agree with you when you commented about being so much stronger during this stage than stage 3 and being able to feel/isolate the muscles you're working. It's a good feeling!
Stage 5 stats....
A WORKOUT
One Arm Dumbbell Snatch - 15kg (33lb) --> 17.5kg (38.5lb) struggled to keep consistent form on this exercise.
Dumbbell Single Leg Romanian Deadlift - 20kg (44lb) --> 25kg (55lb) total
Barbell bent-over row - 30kg (66lb) --> 37.5kg (82.5lb) total
Dumbbell single arm overhead squat - 10/5kg (22/11lb) - didn't progress and struggled with my DB's being so big
Dumbbell incline bench press - 20kg (44lb) --> 25kg (55lb) total
Plank - 3 sets at 120secs
Reverse Woodchop - 10kg (22lb) --> 12.5kg (27.5llb)
B WORKOUT
Barbell Romanian Deadlift/bent over row - 32.5kg (71.5lb) --> 37.5kg (82.5lb)
Partial Single Leg Squat - BW --> 10kg (22lb) (took it steady on my glutes)
Wide Grip Lat Pulldown - 35kg (77lb) --> 40kg (88lb)
Back Extension - BW only but lots of reps (took it steady on my glutes)
YTWL - 5kg (11lb) each hand
Long arm Swiss ball crunch - 3 sets of 15 x 12.5kg DB overhead
Reverse crunch - 3 sets of 15
Hanna side flexion 3 - 3 sets of 120 -
Awesome! Those are some great numbers!0
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Looks like I'm talking to myself but I'll be starting stage 5 on Monday!0
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Finished my first A workout today! Only having 4 reps is kind of a trip! I think I upped my weight every set for every move! haha (I need to look at my Stage 3 logs to see where I left off!!)0
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