Stage 6 Questions (optional stage)
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I couldn't get to the hardware store before today to get some chain to make my handles. Anyway, they're now done and I'm very happy with them.
So 3rd A workout completed. I've not had any issues with numbness in my fingers using the neutral grip but I did think my forearms were going to explode on the 3rd negative chin up! You were right Ihergenr, the neutral grip does make the move a tad easier
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Ok, I didn't feel strong or powerful with those reverse chinups. I couldn't hold myself up long enough to do anything. I am truly a work in progress! I used the assisted pullup rack and dropped the weight to 90. I can get on and hold myself from there, and lower myself slowly but I can't jump up off the box and hold myself up.
I am thankful that I didn't feel any numbness when I did my comedy show.
I also PRd my underhand lat pull downs with 100# Now that made me feel powerful!
I can't wait to do B!
J that's a really neat rig you set up!0 -
nice set up!! you're like macguyver.
i just finished this stage today, it's pretty exciting to be moving on to the final stage. i'm definitely glad i did this stage, workout A made me feel really strong!0 -
Sue - way to go with the 100lb PR! Sounds like you didn't do badly at all if you could hold yourself up and lower down on your first workout, I don't think I could jump up and hold either although I have no knowledge of the equipment you're using.
Ihergenr - LOL at Macguyver! Did you manage a chin up? Congrats on making it all the way through to Stage 7 :drinker:
Did my 3rd B workout today. Decided to sub the back extensions with the hip thrusts that Cangirl mentioned earlier which work much better as I don't have the equipment to do back extensions properly.0 -
Ok so I picked this out so you could see what an assisted pullup machine looks like - the one at my gym is a little different but basically the same idea. But the real reason I picked it was cuz this girl rocks pullups!! I'm going to like her one of these days!
http://www.youtube.com/watch?v=G0_dN-OFa3U
Ok, so did y'all think B was um... fast? I probably didn't use heavy enough weights, although the reverse lunges were challenging for sure. 2 reps just didn't seem like enough.0 -
Hey Sue, thanks for the link - those machines are pretty good aren't they and you're right, that lady rocks! One day :happy:
The B workouts are quick (assuming you mean sets not reps). I think this stage is all about upping the weight if poss each workout, but I'm still surprised when I scroll down the spreadsheet to do the next exercise and realise there aren't any!
4th A workout done today. 15 sec rests between sets on the lat pulldowns is TOUGH. I then forgot to do the 2nd set D'Oh!0 -
2nd B this morning. Wow does it highlight my weak points. I could do more weight easily on those reverse lunges but I cannot hold a heavier DB at my shoulder like that. I just don't have the muscle power there. I can do 35# IF I use my other hand to help support. Otherwise, I'd be at 25. OHP even with the push is frustrating. I am only pushing 5# more than the end of Stage 1 - I can't seem to make any gains there.
Suggestions?0 -
Hey Sue, I'm only at 12.5kg (27.5lb) for reverse lunge and I'm using the BB for the push press which for WO3 was 25kgs, I feel my muscles are working hard during the exercise so I'm trying not to get hung up on the numbers, and as the reps drop further into the stage, the more opportunity there is to up the weight.
I haven't lifted in almost a week which sucks. I've been very busy doing DIY jobs and sorting out the garden whilst the weather is good, but my poor body just doesn't have anything left for a workout. My back, elbows and wrists are particularly sore from the marathon gardening session I did yesterday - however I do have an NSV! I was emptying the shed of some stuff yesterday as I need the space. I managed to lift an old 30kg petrol lawnmower into the back of the car to take to the household recycling facility. I couldn't have dreamed of doing that before I started NROL :happy:
The rain/wind has returned to the UK so if my body has recovered enough by tomorrow I'll do WO B4.0 -
Finally got WO B4 done this evening, 11 days after my last WO. I over did it a little with the gardening/DIY last week but l can recommend raking gravel if you want to really work those arms/shoulders/abs/back!0
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Hey all, long weekend away with my kids and 1 grandson. no workouts, lots of walking. tomorrow morning 3rd B workout. Looking forward to lifting again!
JS, I ditto that though I haven't had to do much raking for quite a while. Shoveling snow does that for me too.0 -
I upped weights in B today and I didn't do only 6 reps. All except that push press. I just can't get anymore weight on. I broke my left collarbone years ago, but it healed funky and I guess it's just never going to be very strong. You should see me quiver trying to get the last push to the top.
I'm happy with my results but honestly I wish I was doing deadlifts, squats and bench presses.0 -
#4 of A done. I did 100# for all 10 inverted pulldowns.
Split squats at 55, but I think I should have gone higher. My pushups are much better too, tho I still can't get down to "0" from my toes. Getting better.
I don't regret doing this stage, but I'lll be glad to be done.0 -
I don't regret doing this stage, but I'lll be glad to be done.
I hear ya! I've not really deviated from this program so I really miss the traditional deadlifts and back squats! Well done on the 100lb pulldowns! I could just about do one set only with that weight then had to drop back down 5lbs for my second set.
Did my last A workout last night. It went OK but could've been better. I think the break since my previous A workout didn't help so I might repeat it. I can pull myself from a standing position (neutral grip) on the pull ups and lower myself down fully, but I can't pull up from a full hanging position - yet!
Couldn't get more than 10 full pushups, but I'm still happy as I couldn't even do 1 full push up from the floor at the end of Stage 1.0 -
Completed my last B workout yesterday - I'm glad I did this stage as I've seen some real strength gains in my shoulders, but I'm ready to move on. Can't believe I've made it to Stage 7!0
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Yea for you!! I have A & B to finish up so I will be starting Stage 7 next week, unless I take a week off and have my trainer help me with prep exercises
This morning I did 4th B and BOOM, I upped weights! I did 40# on the reverse lunges, 35# on the 2pt row and (ready for this?) 22.5 on the OHP. Yea I struggled mightily with that but I did it! I also tried to raise the angle on my reverse crunches but failed. S'ok, I'm still better than when I started.
Last A workout will be Wednesday. I hope I get B done before I go out of town but I might do it either out at my kid's home in OH or wait til next week to finish.
Ready to move on! Stage 7 here we come!!0 -
Great work - well done Strong Sue! Good on you for sticking with the OHP which is clearly your nemesis on this stage with that shoulder injury of yours!0
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Did my first 6A workout today! I enjoyed it but the 10 sets of pull downs was crazy!!0
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10 sets???? Jeez. Probably I should look at the book and prepare for what's coming :-/0
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10 sets???? Jeez. Probably I should look at the book and prepare for what's coming :-/
Yes, 19! Only 2 reps per set but it was still crazy! I'm still sore from that A workout!
Finished my first B workout today! Was a really quick workout with everything only being 2 sets. Kind of a nice change:)0 -
10 sets???? Jeez. Probably I should look at the book and prepare for what's coming :-/
Yes, 19! Only 2 reps per set but it was still crazy! I'm still sore from that A workout!
Finished my first B workout today! Was a really quick workout with everything only being 2 sets. Kind of a nice change:)
Oops, not 19...10!!! Haha0 -
hi beck! I will be joining you here on Thursday!! Can't wait!0
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First 6A today... dare I say it? .... It was a bit easy?! And quick?
Negative chin ups - was dreading doing this in public, but actually went ok. Need to time it on my phone though. Could have held 20 secs easy on first rep, not by the third though! How do you stop legs swinging? The jump to get up to the bar keeps giving me a swing motion. I added on some normal chin ups at the end for good measure, hahaha.
Pull downs - need to sort out my understanding of the machine resistance effect. The plates say 25kg, but then I up to 28kg and I can't move the bar.... even with my feet off the ground! Now I'm 54kg so that doesn't make any kinda sense.
Split squats - these were the hardest.What weights have you started at? I used 30kg today, with my normal squat being 50kg. There was a definite burn in my glutes but not sure if yesterdays run meant they were already sore.
Push ups - did extras and elevated for first time (was doing T push ups previously). Looking forward to B.... and also nice that each workout changes sets/ reps so that they don't get boring.0 -
Just finished 6A2 today!
I have to use a bench to reach the chin up bar (and then I still have to jump). Basically, I jump up....wait for my legs to stop swinging and then hold it and slowly go down, as slow as possible.
The pull downs still threw me off today. 10 sets is so weird. And then to only have 2 reps is even weirder! haha I do 120 lbs on those.
It definitely seems "easy" but I was totally sore last time I did A so we'll see how I feel tomorrow. And I think the purpose of this stage is different than the others so it's just gonna be weird:)0 -
Not going to get chance to hit the gym tomorrow so did 6B (1) today..... also quick and a little dull! Good to have some new moves though.
I'm thinking my lat pull down has a 1:2 resistance, which I believe means that 25kg on the plates is actually equivalent to 50kg. Which converts to 110lbs.... which looking at your numbers Bec make sense!0 -
And yay - my waist is now 26 inches! Go me!0
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And yay - my waist is now 26 inches! Go me!
Holy cow, that's too awesome! Congrats!0 -
jo marnes - congrats on your new waist measurement!! Yes, there are some machines...lat machine is one...where the weight is double the weight it shows. Not sure why they do it that way! If you can do regular chin-ups, shouldnt you just do those instead of the negatives? For the split squats, I started started where I was at for the step-ups, BSS, etc: 80 pounds. I will def go up next time, though.
beck - did the negative chin-ups for the first time yesterday. My legs swung the whole time, but I forgot to cross my legs like they show. Hopefully that will help. I agree that the 10x2 is weird. the 3x1 for the negative pull-ups is also weird. why only 1 rep? why only 3 sets? I got up to 115...tough by the 10th set! I will do 120 next for 6A2.
I did 6A1 last night and I am sore today, but not as bad as I thought I would be given how exhausted my arms were. Why are we neglecting the legs and core for this stage? I am going to do more legs next time. I added vsitups and back extensions yesterday.
As far as the push-ups go, I did 4 second holds and my feet on a step+1 riser. Will go to 6 secs and 2 risers next time. I wish I would have known about these modfications before...I was doing a ton of reps before. I love the hold with my nose touching the floor...I AM STRONG!0 -
I've been doing some body matrix stuff as part of my warm up just to get a little bit of leg work in!
LC...you kick *kitten* with your pushups. I still suck at those:) Working on it though!
Did 6B2 today. HALFWAY through already! Amazing how fast it goes when I can lift 3x a week! I think during most of Stage 5 I was only able to get it in 2x a week. I did have some left shoulder issues again though so I only did 2 sets instead of 3. Hoping that by next time I'll do 4 sets instead of the 3 to make it up. I tried foam rolling but it's awkward! haha I'll rest it until Monday and hopefully it'll be ok...0 -
Hey girls, I'm still too sick to contemplate working out :-(
But on the plus side, got an email from the gym today confirming my lat pulldowns are in fact 53kg, not the 26.5kg it says on the plates - woohoo! lol
I love the pushups.... mostly I think because I'm not half bad at them and can kinda show off, hahaha. I am now using feet on a bench and hands on a step (no risers) for stage 6. Was doing T push ups before but thought I'd change it up a bit.
Well done Beck - you are flying through this stage. Wish I was, stupid illness, honestly, its getting to a point where I can't remember being well!
Keep it up girls, wish I was joining you xx0 -
Hi all - I did 6B1 tonight. Why are these workouts so short?!? I really need to add some HIIT to feel like I got a workout. I just realized that the "Reverse lunge dumbbell ON shoulder" description is not what they show in the book...holding the weight out will be more of a challenge for sure. Oh, and I see that we are supposed to do one arm at a time for the rows...guess I needed to review before I hit the gym!
jo - sorry that you are sick! make sure and get plenty of rest!
beck - great job with getting your workouts in! Are you stretching your shoulders after you lift?0
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