Stage 6 Questions (optional stage)
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6B2 is done! Nothing spectacular to report. Looking forward to the neg chin on Fri and hoping for another increase in time!0
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allikat, 6 secs is awesome! This is totally new territory for those muscles, so don't get disheartened.
I did 1A yesterday. I wasn't able to hold the neg chin-up at all. I was able to control my rate of dropping (and that's exactly what it was, LOL) somewhat on the first rep, but the others I felt as if I was just falling. Very discouraging. But I still weigh 174 lbs so I have to consider that's a lot of weight to hold up! I am REALLY sore today in my upper body. I stretched and warmed up before and I even did some post-workout stretching, but I am SORE. It's definitely a good SORE.0 -
Hey Cowgirl, glad to see you made it over here! Those neg. chins are no joke! They sure left me sore too. The good new is I wasnt nearly as sore after the second go, just like everything else. Cant wait to see how much progress you make with them on 6A2!0
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Hey Cowgirl, glad to see you made it over here! Those neg. chins are no joke! They sure left me sore too. The good new is I wasnt nearly as sore after the second go, just like everything else. Cant wait to see how much progress you make with them on 6A2!
Yikes, I am still sooooo sore! I think part my problem with the negs is coordination. I've never done anything like a chin-up (other than pull downs) so the motion is so foreign to me. Hoping to see some progress. 6B1 today. Need to up my weights , but I liked it. Very different, but uncomplicated.0 -
Hey, I'm finally here too after the never-ending stage 5.
Question about the negative chin-ups....you hold as long as you can fully up and then slowly lower yourself down, right? Getting my workout logs written up, going to do my first A workout tomorrow.0 -
No hang, just lowering as soon as you stop swinging. You want the entire lowering process to take you 20 seconds. Its brutal!
ETA: Glad to see you around again!0 -
I am still sore from my Monday workout. My entire upper body was feeling it, and even my core. I don't know if it was from sucking it in during that neg chin up or what... but DANG, i haven't had that much soreness in my core the whole time I've done this!!
Completed workout B tonight even with my residual DOMS - it went QUICK. I feel like this section is really heavy on the upper body - which is where I definitely feel like I have the most improvement.
I definitely like the A workout better, and I wasn't nearly as good at B as I was hoping to be.0 -
No hang, just lowering as soon as you stop swinging. You want the entire lowering process to take you 20 seconds. Its brutal!
ETA: Glad to see you around again!
OK, well I did it wrong then. I hung as long as I could and then lowered as slowly as I could. Will do it the other way for next workout. I was surprised how short the workout A was. I was in & out of the gym in an hour.....amazing!0 -
OK, here's my starting stats for workout A:
Held my negative chin-ups above the bar before lowering slowly (will correct this next time but for today that's what I did) for 20 seconds, 18 seconds and 10 seconds.
Underhand grip lat pulldown: 100 for the first 5 sets, 105lbs for the last 5 sets
Barbell split squats - 75lbs (felt like I could go with more but I have to run tomorrow so I didn't want to kill my legs completely)
Push Up - just the regular floor ones0 -
I got my 20 sec neg chin today!! Subsequent ones were 12sec and 10 sec. Saw some huge gains in the push up dept too. I was able to do ONE completely unassisted push up. Boobs to the floor, proper form and back up. Stupid for most at this point in the game, but this is a ghost Ive been chasing for a loooong time. I finally stumbled across a video recommending trying them with bands at the hips (allowing all the back muscles and glutes to engage properly) and it seems to be doing the trick for me. Ill keep decreasing the assistance with the bands until Im completely on my own, but Im thrilled to know I can at least do ONE!0
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That's awesome Ebaymommy and Nthn. You girls make me feel like such a wimp
I'm still at only one or two GOOD push-ups before my form suffers, so you're not alone there, Nthn.
I did A2 today. Did better on the negs, but I really just don't see how I am even going to get better at these. Today I let my toe rest on the step so that I wasn't wobbling and then lowered myself, but still only able to do it for 4 secs. I feel like I am so completely BAD at these that I shouldn't bother, LOL.
I will keep going and finish this Stage, but not expecting much improvement.0 -
I don't know what was wrong with me, but for my 2nd A workout, I went for those neg chin ups and completely sank. I had NOTHING. I'm really disappointed... I should be IMPROVING not regressing!!
I'm going to try and really watch that I'm getting enough protein the next few days, and hopefully the next A workout will be more successful.0 -
Hi everyone,
I'm half way through stage 6 and I love the changes in my body! Especially my back!!! Super excited to finish and get to stage 7. I hope to put up my stats for stage 6 very soon.
I also got the new NROL Supercharged and I'm currently reading through it. I'm planning to start this program after the summer is over because I have signed up to run my very first half marathon with Team in Training!! Super excited! I hope the fundraising goes well.
I know that if you want to build muscle it isn't ideal to mix marathon training with a muscle building plan. I'm going to try to see how this works. I REALLY HOPE! I DON'T LOSE ALL THE MUSCLE I GAINED WITH THIS PROGRAM! I will CRY!!!
But anywho...To all those in this stage! good luck you are so close to being done!0 -
Wanted to wish you ladies lots of luck this week!
I probably wont make it to the gym until Friday or Monday at the earliest. I have an upper respiratory infection I just cant seem to shake. Went to the doc this morning and Im on round 2 of antibiotics. Since Im moving at a turtle's pace to avoid horrid coughing fits and get winded lifting my butt off the couch, I dont think the gym is a good place for me...aside from the obvious germ sharing issue.0 -
Allikat, I hope this week is better for you.
viblanco, congrats on almost being finished! You must feel like a rock star!
Nthn, I hope you're better soon. There's so much crap going around right now. I know you have kids that like to *share* things with you too.
Did 2B today. I really like this workout. Had to take 30 sec breaks because the 17 month old was SCREAMING the entire time (the kids play room is next to the weight room at my gym). I was totally worn out by the end. I did the push press with this long 50lb dumbbell/barbell thingy and it was nice. It wasn't as awkward as the Oly bar but did not require as much grip strength as the dumbbells so it was a win/win.0 -
I've got my 3rd A workout tomorrow, and I'm really hoping it goes better than last time! I think overall I prefer the A workout -- Or maybe it's just that I REALLY hate that push press!0
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Started stage 6 yesterday. I really think I'll be doing "real" pushups soon!0
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Allikat, you can have my neg chin-ups and I'll take your push-presses!
Elg, welcome to Stage 6. Hope you enjoy it!
So reading back through this thread I saw that some people are using the chin-up/dips machine. I think I might try that tomorrow and give myself a little assistance so I can actually work the muscles like I should instead of just dropping like a rock.0 -
cowgirl - that is a great idea. Unfortunately, it's not a piece of equipment that I have available to me.
I think I'm at a disadvantage on this one, because I do have a good 30 - 40 pounds I could stand to lose. All that extra weight makes those negative chin ups HARD.
Let me know if you try it!0 -
Just dropping in to say hello and see how you gals are doing this week.
Cowgirl, I dont know how you get anything done working out next to the childcare! Id be more worried about what's going on with my kids than what Im supposed to be doing. Kudos to you for having the focus to hone in on what you need to be doing at the moment and then turning focus to your child when you had your break. That is fantastic!
Allikat - Dont give up on the neg chins! Even if you drop like a rock and still cant complete a single chin up at the end, you are still building valuable fat burning muscle along the journey!! Hang in there! (Pun not intended!)
Elg - Welcome to stage 6!
Im hoping to return to the gym on Monday, but that might be a stretch. I checked in with my doc (his request) midweek and he wasnt impressed with the progress I made on the other antibiotic. He switched me over to a third one and although my chest is feeling some relief, my head and ears are not clearing at all. Im hoping that will change over the next few days. The mind is willing, but the body, at this point, is weak.0 -
Ugh, that's awful! Seems like this year has been full of nasty viruses and crap. I hope you're feeling better.
A3 yesterday. I didn't use the machine for the negs(the grip width wasn't right?)but they were much better. It was a 2 second controlled fall instead instead of dropping like a rock. I was able to up my weights on the split squats and upped it for a few sets on the pull downs. Those pull downs are brutal. I just want to do them quickly- letting it back slooooowly is hard!0 -
Daggum head/ear still wont drain, but Im tired of letting precious time slip through my fingers. My chest is 95% clear and Ive regained most of my everyday strength so off to the gym I went! I finished 6B3 and it was a stronger workout than I anticipated. I was able to up every single one of my weights. Im curious to see how I will fair with 6A4 on Wednesday. I feel like A is a much tougher workout than B in stage 6.
Cowgirl, 2 seconds of control is progress! Congrats! Next time I bet you get at least 4 seconds of control. And congrats on upping the weights on your split squats! Those pulldowns are brutal indeed. Not looking forward to the 15 sec rest period between them on 6A4. Ah well, what doesnt kill us shall make us stronger, right?0 -
I have 6A4 next! I was planning to do it tonight... but after drinking a bit too much on a night out on Saturday, and feeling less than human, I decided my body could use an extra day off to rest.
I feel like I'm progressing on everything except for the neg chin ups. i'm not at a gym, so i just don't have access to a machine to do the assisted dips and am going it entirely alone. i think part of my problem is that i've psyched myself out!0 -
I have 6A4 next! I was planning to do it tonight... but after drinking a bit too much on a night out on Saturday, and feeling less than human, I decided my body could use an extra day off to rest.
I feel like I'm progressing on everything except for the neg chin ups. i'm not at a gym, so i just don't have access to a machine to do the assisted dips and am going it entirely alone. i think part of my problem is that i've psyched myself out!
At the risk of sounding like a huge jerk, Id say psyching yourself out is probably the biggest part of your issue. Make this neg. chin your *****! Im not using a machine either, frankly Im not sure a machine is the brightest idea. If it were, dont you think they would have mentioned it in NROLFW? Im not super lean, Im carrying plenty of extra baggage (FAT) too. Does it mean we have to work a little harder, sure, but it doesnt mean this is impossible. Look at everything you've mastered in this program up until now. Im sure you've made some huge accomplishments. Im sure there was something else you felt stuck on that you eventually overcame. Dont let this particular exercise be any different than any other exercise you've mastered. At the beginning, its tough and it sucks and it feels like you are spinning your wheels getting nowhere. Keep at it. Keep being persistent. Keep trying. It WILL pay off, just like everything else has...get out of your own head. YOU own the neg chin, the neg chin does NOT own you!!!!
^^^Meant to be a pep talk and said with love, please dont take it any other way, Alli!:flowerforyou:0 -
I have 6A4 next! I was planning to do it tonight... but after drinking a bit too much on a night out on Saturday, and feeling less than human, I decided my body could use an extra day off to rest.
I feel like I'm progressing on everything except for the neg chin ups. i'm not at a gym, so i just don't have access to a machine to do the assisted dips and am going it entirely alone. i think part of my problem is that i've psyched myself out!
At the risk of sounding like a huge jerk, Id say psyching yourself out is probably the biggest part of your issue. Make this neg. chin your *****! Im not using a machine either, frankly Im not sure a machine is the brightest idea. If it were, dont you think they would have mentioned it in NROLFW? Im not super lean, Im carrying plenty of extra baggage (FAT) too. Does it mean we have to work a little harder, sure, but it doesnt mean this is impossible. Look at everything you've mastered in this program up until now. Im sure you've made some huge accomplishments. Im sure there was something else you felt stuck on that you eventually overcame. Dont let this particular exercise be any different than any other exercise you've mastered. At the beginning, its tough and it sucks and it feels like you are spinning your wheels getting nowhere. Keep at it. Keep being persistent. Keep trying. It WILL pay off, just like everything else has...get out of your own head. YOU own the neg chin, the neg chin does NOT own you!!!!
^^^Meant to be a pep talk and said with love, please dont take it any other way, Alli!:flowerforyou:
Thanks for the kick in the pants! I needed it! I'll report back tonight after the gym...0 -
Thanks for the kick in the pants! I needed it! I'll report back tonight after the gym...
Happy to help. Looking forward to your report this evening!
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Hi everyone,
I'm half way through stage 6 and I love the changes in my body! Especially my back!!! Super excited to finish and get to stage 7. I hope to put up my stats for stage 6 very soon.
I also got the new NROL Supercharged and I'm currently reading through it. I'm planning to start this program after the summer is over because I have signed up to run my very first half marathon with Team in Training!! Super excited! I hope the fundraising goes well.
I know that if you want to build muscle it isn't ideal to mix marathon training with a muscle building plan. I'm going to try to see how this works. I REALLY HOPE! I DON'T LOSE ALL THE MUSCLE I GAINED WITH THIS PROGRAM! I will CRY!!!
But anywho...To all those in this stage! good luck you are so close to being done!
You will totally NOT lose all the muscle you built while training for a half-marathon. I'm ramping up my weekly running mileage as I prepare to start training for my 7th full marathon. When I started running marathons I only ran and nothing else. With each marathon I have run I have cut slightly back on the running (total mileage and/or days per week running) and increased the amount of weight lifting I've done in conjunction with my training and my marathon times keep getting faster and faster. My slowest time was 4:48 and this past spring I ran my fastest ever at 3:50. Keep lifting those weights while you go through your training program. Ideally I do 2x a week during most of my training but I admit when the weekly mileage gets high I drop back to 1x per week lifting and I also cut back to 1x (or none at all) during the week or two before my race.0 -
Allikat, I hope you got your workout in. The chin-up machine is impossible for me to use and have the correct grip/form and it does not work those core muscle you use to stabilize your body. You're not missing anything by not having access to one. Don't let YOU get in the way of doing your best
I did B3 yesterday and totally just blew through it. When the kids are with me I don't focus on really maxing out on the weights and I feel stuck on most of these exercises. Reverse lunge is stuck at 25 lbs, row is stuck at 35 lbs, and I should have gone up a lot on the press yesterday, but was so focused on getting it done and didn't increase it. Tomorrow I hope to do A4 and see some progress.
Are you better, Nthn?0 -
Did A4 tonight.... I was able to hold the neg chin up for 6 seconds.... which after the past few workouts, I'm pleased.
The big victory is that I didn't FALL right away.
As far as the rest of the workout - I have to admit, I'm really pleased with my push up progress.
Keep up the good work, ladies, and thanks for the inspiration!0 -
Did A4 tonight.... I was able to hold the neg chin up for 6 seconds.... which after the past few workouts, I'm pleased.
The big victory is that I didn't FALL right away.
As far as the rest of the workout - I have to admit, I'm really pleased with my push up progress.
Keep up the good work, ladies, and thanks for the inspiration!
Great progress. Keep at it....you will get there!0
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