Stage 6 Questions (optional stage)
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Hi! I'm here!
I did my 2A workout Saturday
Neg chin ups - 15 seconds
lat pulldown - 75 lbs (I don't know how you ladies can do so much on this one!!)
split squat - 65 lbs
push ups - 1 set 8 with 4 sec pause, 1 set 8 with 4 sec pause for 4 and finished with 2 sec pause (they are tough!)
Man did I feel it yesterday!!! I was so sore, especially my rib cage area - I can really feel this part engage when doing the negative chin ups! Doing my 2B workout today.0 -
Finished B2 workout today
lunges - 30 lbs
row - 40 lbs
press - 30 lbs
prone cobra - 60 seconds holding 15 lbs (don't have a back extension appratus)
incline crunch - 4th level (the bench has numbers on the back, don't know the degree)0 -
Just did my first workout A today. My stats are:
Negative Chin up was negative. I was able to hang though.
Underhand Lat Pulldown: 120 lb. Up from 95 lb.
Split Squat: 62 lb. Did 95 lb my first set but it was too hard to keep form.
Pushups: just did regular ones.
My arms and shoulders are KILLING me.0 -
2 questions...
1. Split Squats: does it feel like you are doing a static lunge? or am i doing that completely wrong?
2. does anyone else miss planks? i want to add them in.... which probly isnt a big deal. thoughts?
Im doing A2 tommorow.. and im really digging this stage. I love the shorter rest times too.0 -
Sweetpea - yes the split squats are just staic lunges with a barbell
I hate planks so you lost me there. :P
I try to just follow the program as prescribed but I know a few people who have continued Squats and Deadlifts in each stage even if they aren't listed. To each his own.
I find the negative chin ups and lat pull downs super hard on my Abs so I'm ok with not adding in any additional ab work.0 -
Hi all! I've been reading over the last few posts and am psyched to join you next week (on Monday). I'm really self-conscious about trying the chin-up machine, or climbing onto some big stool to try to get up over the bar (the chin up bar's reaaaally high at my gym) but I'll do it! Letcha know how it goes...
Have a great Labor Day weekend! My main labor will be not to stuff my face the whole time.0 -
I was gonna try the chinup machine but it turns out I'm too short.0
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I don't think of myself short at 5'6'', but you should se me climb up on the chin up rack. The assist machine actually has plenty of little steps on it to get up on top, but not the rack. I jump grab the bar, then use my feet on the support bar to climb to the top. Visualize using your feel to climb a wall lol. So if I want to bang out a real chin up, do I start in the lowest hanging position? Hitting the gym for 6b4 tonight.0
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I'm nearing the end of Stage 5 and I was debating whether or not to do Stage 6. Reading through all the posts on here I think I'll give it a try! The worst that could happen is that I'm not a fan after doing each workout once and I move to 7. But I figure if I've been through Stages 1-5, I can handle Stage 6. I need to get back in the habit of doing 2-3 NROLFW workouts a week. All of August I've only managed 1 per week and that's definitely not recommended. My schedule has been too chaotic. Just gotta make it through Labor Day weekend and I'll be back to normal again.
Should be joining you ladies in a week or so!0 -
Best of luck Trayn. Stage six isn't really a big deal. I've been eating less, and Love the shorter workout, and I FEEL stronger.
results of 6B4: including one bruised shoulder for not supporting DB correctly. Hey I was hot. There was no freaking air lol.
Reverse lunge: 35
Row: 40
Push Press 60
Back extension 45
Incline reverse crunch: level 5 with 2lb medicine ball
And I was complimented in the definition of my arms
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Yeah, but I'm 4' 10 1/2". I have zero ways of using that machine.I don't think of myself short at 5'6'', but you should se me climb up on the chin up rack. The assist machine actually has plenty of little steps on it to get up on top, but not the rack. I jump grab the bar, then use my feet on the support bar to climb to the top. Visualize using your feel to climb a wall lol. So if I want to bang out a real chin up, do I start in the lowest hanging position? Hitting the gym for 6b4 tonight.0 -
Hi all! Starting stage 6 tomorrow. I want to get into the gym over this weekend for both of my first workouts so its not as crowded, particularly to try the negative chin-up! We will see how it goes....0
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Sick all week :-( Will get back on track next week with workout 3A0
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Question-how is everyone warming up for the negative chin up? Would some push-ups against the wall be good?0
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Holy workout! Just got back from my first A workout and that was seriously tough! I think I looked a bit comical doing the negative chin up. Even with the highest stool I still had to jump to get myself up into the starting position (I am also not short at 5'7) and then I was swinging like mad because I jumped so I had to fully extend my legs to try and stop the swinging and stabilize myself and then could finally do the move! I don't know if it was the moves or how silly I looked but today was the first time I really noticed a lot of the guys watching me, I assume its because they were so impressed :happy:
Here's my starting numbers-
Neg chin up- 8 seconds
Lat pulldown-80 lbs
Split squat- 65 lbs
push ups-all sets completed at a 45 degree incline (these are my nemesis, I will try to get down to the floor next time)0 -
Definitely impressed lol. Not too many ladies get up on the chin up bar at all. I had another girl compliment me. You are powerful.0
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Hi all! Just started S6 today. I used the chin-up assist machine for the negative pull-ups--it was awkward as all get out (but helped that I was there at 5:25 am, and NO ONE was staring at me). I'd mastered the process by the third set and managed about 10-12 secs for that one (counting in my head isn't the most accurate!). I'm annoyed that pushups are still so hard for me...but I did do the two sets of 10 on the floor with the 2 sec pause. I just wish I could get my nose to the ground at this point. Nope! LOVED the short workout. I was able to add 30 mins on the elliptical, plus stretching, and still get out the door in an hour. Perfect...
Oh, question: For the split squats, do you do one set with one leg forward and one set with the other leg forward?0 -
Dandelion - yes for each leg forward on the split squat.
Still not feeling well so not sure if I'm going to get any workouts in this week. We'll see how I feel tomorrow.0 -
Sorry you're not feeling well, Jennie
So not to be too dense, but just one set per forward leg, right? Not two sets per leg?0 -
So 1 set = right leg forward, then left leg forward. So if you're doing 2 sets of 8 you do 8 with right leg forward and 8 with left leg forward for one set, then do it again for the 2nd set. That way you're even on both sides each set.0
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Just did my first B workout and tonight and boy was that short! The gym was super crowded too, I forgot they closed early yesterday so I think more people were in there than normal. This guy was doing some crazy and extremely long workout on the back extension thing so I had to resort to using the back extension circuit training machine. I also couldn't get a bench so I just did my reverse crunches on the floor but I don't feel like it worked very well. I'll do my next one this weekend so hopefully I can get all of the equipment I need. I'm really liking how much arm work this stage has, though. I'm pretty sure I will have the best arms ever by the time this is done!0
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Thanks, Jennie--I guess I only did one real set then! Bummer.
Ellie, I hate it when the gym is crowded. I resent anyone who uses any of "my" equipment or even an area I want to move to!
My arms from my wrists to shoulders and my entire chest wall are sore today after 1A yesterday. I don't think my chest has ever been sore before. I'm hoping I'll get pumped up there I could use a little extra development in that department! 0 -
When I start Phase 6 next week, I think I'm gonna have to use the chin up machine to do the negative chin ups. I'm 5'2" and the machines that have pull up bars are dual use and always have people on them since they're weight machines too. I'm excited to be starting a new stage, Stage 5 has gone REALLY slowly because I was pretty busy in August, got sick for an entire week, and traveled. At least Stage 6 will let me get more cardio in. I've put on like 5 lbs from the summer and letting my eating and drinking get a bit out of hand. I need the extra cardio to get those few pounds off again. I'm thinking I'll take up running on the treadmill again (and outside if the weather is nice).0
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FINALLY!!! Finished Stage 6A. I did 2 Chin up!! Not from completely relaxed though. Hey the men don't!. I went down until just before my elbows would lock and maintained tension. I could have done some more half-a$$ed ones. but I didn't want be a poser.
Final WO A Stats:
2 Chin ups and full 20 on negatives
10 reps of 110 lbs on under lat pull
10 reps of 55 lbs on Split squats
12 full pushup per set.0 -
Nice work, Sam! I'm so impressed by the pull-up!
Welcome back, Trayn. It's really nice to have a little extra cardio time, I agree.
Jennie (or was it Ellie who asked?)--in terms of warm-ups, I just warm up on the treadmill or elliptical. I've never done the warm-ups in the book, or worried too much about it. Bad, I know, but it hasn't been a problem. I think push-ups against the wall would be fine, though.
Did my first B workout today, and liked it--though I was surprised at how little weight I could hold up in the lunge with dumbell on shoulder (really, held at about ear height) move. My left shoulder is STILL frustratingly weak. And after reading the NROLAbs book, I'm doubting the efficacy of crunches (also, the incline crunches are so awkward). Next time, much as I hate them, I may sub in planks.0 -
Yes, that was me who asked about the warm-ups! I've been doing the elliptical as well and it has been fine for me but I was worried it wouldn't be enough of an arm workout but so far no issues.
I also find the reverse crunch a very awkward move, I ended up just sticking with jackknives instead of bumping up to the that in the other stages with the ab work. I wonder if it would be comparable to use that leg lift apparatus instead? Not sure what its called, the one that looks like a big chair without a seat where you balance on your arms and your feet hang down free?0 -
Yes, that was me who asked about the warm-ups! I've been doing the elliptical as well and it has been fine for me but I was worried it wouldn't be enough of an arm workout but so far no issues.
I also find the reverse crunch a very awkward move, I ended up just sticking with jackknives instead of bumping up to the that in the other stages with the ab work. I wonder if it would be comparable to use that leg lift apparatus instead? Not sure what its called, the one that looks like a big chair without a seat where you balance on your arms and your feet hang down free?
I'm using that chair thing in Stage 5 right now. I forget which exercise I use it in, but if you hold your legs out straight in front of you when you raise them, it's tough! Definitely works the abs and lower back muscles quite a bit. I'll likely do that instead of the incline crunches. My gym only has one weight bench thing for doing those and it's perpetually occupied by guys. The big chair thing is less popular (and since it's hard I know why!)0 -
Just wanted to say hello! I'm getting ready to begin stage 6 on saturday.0
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Trayn and Ellie, thanks for the input on the crunches.
Welcome to stage 6 Austelle! It's fun, so far...and I'm really impressed we've all come so far!0 -
Okay, so I did Stage 6 Workout A 1 today. Loved it! I added in some intervals afterward because it was so incredibly short.
Let me get this straight though, the underhand lat pulldown is 10 sets of 2 reps each with a 60 second break in between? This is what I did.
I was THRILLED to hop up onto that chin up bar and discover that I could easily hold myself up there for 20 seconds! I added a weight belt with a 10 lb dumbbell and that definitely made it more challenging. Ha ha, I had to ask the girl at the front desk if she knew if the gym had a belt and together we messed around with it to figure out how to put it on...I was glad there were no guys around to laugh at me
Here's what I did:
negative chin-up: 20 seconds with 10 lb weight
underhand lat pulldown: 100 lbs
barbell split squat: 45 lbs
push up: 2nd notch from bottom on smith machine....ugh, I am still such a push up wimp.0
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