stages 2 & 4
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FINALLY.........the shoulder stitches are out, and I got the go ahead from doc to get back in the gym with full weight, no restrictions! Since I only got 1 week of Stage 2 in before surgery, I am going to restart it on Monday!!! YAYAYAYAY! Can't wait!
Great news. Bet you can't wait to get started
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Stage 4B1 Done!
I did just regular deadlifts instead of from the box. I also do not rest 90 seconds between the crunches, seems like too much of a waste of time.0 -
Started Stage 2A today! I looked at all the directions before I started but didn't have my ebook to reference while I was in the gym. So couldn't remember whether it was sets of 2 or 3. My wrist strength has suffered since I've been a little inconsistent lately, so I've gotta work on that before I can increase the weight much. But it was interesting to try something different. I'm ready to see some improvement in those hips. I felt like today was sort of focusing on arms, core, and some ankles for the 1 pt row.
FSPP 30#
Step-ups 25#
DB 1-point Rows 15#
Static Lunge 15#)
Push-ups 2 x 10 modified
Plank 2 x 70sec
CHWC 10 @ 40# , 10@45#0 -
Stage 4 workout A2 is done! Now on rest for two days and back to workout B on Sunday.0
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Just finished my first Stage 2 B workout, and I'm not crazy about it. I didn't feel like any of the lifts were doing anything for me and a lot of them limited my range of motion. Like split squats and the reverse lunges -- I couldn't go as deep as I can go in a regular squat or lunge. It's as if the lifts were made complicated for the sake of variety, at the sacrifice of their effectiveness. I'll keep at it, but I am a little disappointed.
I got a kick out of this at the gym today: The free weight section cleared out and it was just me and another girl, and when I looked over, every single person on a cardio machine was male. For about five minutes, it was an all female weight room and an all male cardio room. How often does that happen???0 -
Started the stage 2 yesterday with Worlout A. It really kicked my butt. I spent 2 weeks with no workout and I fear I might have pushed it a bit too much. I had a question. Is it normal that I couldn't lift an empty barbell sor the front squat/push press at all? This was my first time using them, as before I only had acces to dumbbells, and it was way too heavy. Luckly the gym has smaller barbells and I could manage one of them, at only 20 lbs. I was deadlifting 2 25lbs dumbells at the end of stage one, maybe that wasn't enough? Now I'm wondering if I should have stayed longer in stage 1 or if it is because I spent 2 weeks doing nothing. The rest of the work out went rather well though I did cut back on the weight for the step ups since I went with a higher step. I am having trouble with the dumbell one point row, but that's because I have really bad balance, so this ought to help.0
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About to start stage 2. I know the crunches have been swapped out for planks. Are there any other changes/swaps I need to know about before getting started? Thanks in advance!!0
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Stage 4 workout A2 is done! Now on rest for two days and back to workout B on Sunday.
I am about to start stage 4 on Monday. What's the deal with "2 or 3 sets?" Which is it? 2 or 4? That's not an inconsiderable difference! :laugh:0 -
Stage 4 workout A2 is done! Now on rest for two days and back to workout B on Sunday.
I am about to start stage 4 on Monday. What's the deal with "2 or 3 sets?" Which is it? 2 or 4? That's not an inconsiderable difference! :laugh:
I do 3 sets of 8 reps.
I just finished 4B2 today.0 -
Stage 4 workout A2 is done! Now on rest for two days and back to workout B on Sunday.
I am about to start stage 4 on Monday. What's the deal with "2 or 3 sets?" Which is it? 2 or 4? That's not an inconsiderable difference! :laugh:
I do 3 sets of 8 reps.
I just finished 4B2 today.
Okay, that was supposed to be "Which is it? 2 or 3?" Can't seem to find the edit button this morning. Thanks for your reply. I imagine time constraints will decide how many I can do. I wish these workouts weren't so long. :frown:0 -
I knew what you meant.
Agreed these workouts are getting a little too long. So last night I did the interval workout and then did the rest of the program this morning and it still took me an hour to complete and I've cut down the rest time in between sets.0 -
Is anyone else doing these in a home gym? I read the instructions on how to do the wood chops without the machine but I feel like I'm kind of just rolling around on the floor. I do feel the resistance in my abs, but I still feel like I'm not doing it quite right.0
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Back to stage 4 yesterday! I feel like I had the most success in stage 2 so I am glad to be back. Not looking forward to doing stage 5 again!0
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Is anyone else doing these in a home gym? I read the instructions on how to do the wood chops without the machine but I feel like I'm kind of just rolling around on the floor. I do feel the resistance in my abs, but I still feel like I'm not doing it quite right.
I feel exactly the same way. But I'm keeping going just in case something works..
I'm having to switch up the HIIT. I'm physically exhausted since I walk 2x 50 mins every day with the school run. So I'm doing the HIIT by adding it into the walk twice a week and it fits much better.0 -
I'm starting Stage 4 today or tomorrow.
I do it all at home. I don't mind the adapted wood chops so much as some of the other exercises. The Hannah Side Flexion? Maybe I was always doing them wrong but I felt like I got more exercise sitting on the couch flipping the pages of my book. Often, I'd replace something I thought was ineffective with something I learned from Crossfit WODs or P90X.
They do seem long which is a bonus for working out at home. I power clean my house during the rests. Lift. Clean the toilet. Lift. Clean the sink. Lift. Empty the dishwasher. :drinker: I can also squeeze in homework questions from my little guy.
I didn't really do any HIIT during Stage 2 I just keep up with my running on my in-between lifting days.0 -
So I have completed 4 workouts on Stage 2 (my sheet is filled up), do I need a new sheet for 4 more workouts or am I done???? I don't have my book with me.
And in stage 2 we do 10 reps all along right? just checking. thx.0 -
So I have completed 4 workouts on Stage 2 (my sheet is filled up), do I need a new sheet for 4 more workouts or am I done???? I don't have my book with me.
And in stage 2 we do 10 reps all along right? just checking. thx.
It's four of workout A and 4 of workout B, for 8 total workouts. 10 reps for everything.0 -
So I have completed 4 workouts on Stage 2 (my sheet is filled up), do I need a new sheet for 4 more workouts or am I done???? I don't have my book with me.
And in stage 2 we do 10 reps all along right? just checking. thx.
It's four of workout A and 4 of workout B, for 8 total workouts. 10 reps for everything.
Thanks! That kinda bums me out b/c I was looking forward to putting some plates on my fspp on my next workout... :frown: Oh well on to the next stage I guess! :drinker:0 -
I'm starting Stage 4 today or tomorrow.
I do it all at home. I don't mind the adapted wood chops so much as some of the other exercises. The Hannah Side Flexion? Maybe I was always doing them wrong but I felt like I got more exercise sitting on the couch flipping the pages of my book. Often, I'd replace something I thought was ineffective with something I learned from Crossfit WODs or P90X.
They do seem long which is a bonus for working out at home. I power clean my house during the rests. Lift. Clean the toilet. Lift. Clean the sink. Lift. Empty the dishwasher. :drinker: I can also squeeze in homework questions from my little guy.
I didn't really do any HIIT during Stage 2 I just keep up with my running on my in-between lifting days.
Runz, I did (still do) side flixions standing, holding a #45 plate and lifting it sideways like this
http://www.youtube.com/watch?v=sycE62Mtu9A - I hold the plate in my left hand first and reach down as far as I can with my right hand, do all 15 then switch sides 0 -
I did my first stage 4 workout today. I don't remember stage 2 being quite this... brutal. That extra set just makes all the difference in my little world! By the time I was done, my grip was so shot I had trouble fastening my bra! :laugh:0
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I just realized I didn't do any interval training in stage 2...0
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So, it took me a few days to recover from S4A1, but today I dragged myself to the gym and knocked out B1. I am discovering that rest weeks are not a good idea for me. Almost all of my weights went down from Stage 2 except my lat pulldowns (probably due to the pole work). Has anyone else experienced this?0
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Completed Stage 2 today. No tremendous changes in the amount I was able to lift, but here's how I did:
Workout 1 ---> Workout 4
front squat/ push press 20 ---> 30
step-up 10 ---> 22.5
DB 1 pt row 10 ---> 22.5
static lunge, rear foot elevated 15 ---> 20
cable horizontal wood chop 20 --->25
DL 46.5 --->110 (not as dramatic as it looks, I was maxing out at 46.5 before because of a lack of equipment)
underhand lat pulldown 70 --->75
cobra 60 seconds ---> 90 seconds
All other exercises had no change from workout 1 to workout 4. Looking forward to starting Stage 3 on Wednesday!0 -
Hi, just started S4 this week. I almost died on Monday doing the 120s planks! Tomorrow I'll be doing B1. I am not looking forwards to the interval training portion bleurgh. What keeps you going on those intervals? I need motivation.
~Katia0 -
I did my first stage 4 workout today. I don't remember stage 2 being quite this... brutal. That extra set just makes all the difference in my little world! By the time I was done, my grip was so shot I had trouble fastening my bra! :laugh:
Lol! Hope you managed to do it up! I sometimes have trouble walking home when legs feel like jelly, especially in S3 after the BWM. Its been so bad on a few occassions, that I felt like people were staring at me because I looked like I'd been hitting the drink. The things we do hey?!0 -
Hi, just started S4 this week. I almost died on Monday doing the 120s planks! Tomorrow I'll be doing B1. I am not looking forwards to the interval training portion bleurgh. What keeps you going on those intervals? I need motivation.
~Katia
I'm not really an expert in this area, but I've found the most important thing for me is to make sure I am resting enough in my rest intervals. (Ladies, please correct me if I am doing this wrong!) I do mine on the treadmill and I usually walk at 3.5 mph for two minutes, run at 6-7 for one, repeat. I tried only going down to 4 mph, but my calves hurt and I quickly lost my desire to do intervals. I find the 3.5 is just right for catching my breath before I run again. Today I did 33 minutes of intervals while watching "Sex and the City" on the TV at the gym. I felt so dirty and yet so motivated...
And I am looking in to front clasp bras for the other issue. :laugh:0 -
Haha! Carrie Bradshaw whilst interval training, that sounds like a good distraction!
Are we supposed to be increasing the length of the interval training? I need to go reread the book. I can run outside forever but on a treadmill, 15 minutes is enough to want to end it!
Having read your post Mouse_Potato, I think maybe I'm not enjoying it because I'm pushing myself too hard. I usually do a slow run on setting 10 (don't know what minute mile that is but I'm guessing 12, its quite slow) and then increase that by 1 unit but only decrease it by 0.5 so that by the end I'm running at like 12 on the rest portions. Its not that I can't do it but I absolutely hate running on a treadmill! I've thought of taking it outside but would need to get a stopwatch of some sort to monitor the intervals.
Off to hit S4A2 in a bit so thankfully no intervals to do today
PS. Glad to hear you sorted out your 'problem'!0 -
Hi guys,
So, I have 1 more workout to do in Stage 1 before I move on to Stage 2. I feel like I've really improved from when I started, but compared to some of the numbers people have posted, I feel a bit inferior. I probably shouldn't be comparing myself to other people in this though, right?
Okay, so, here's my issue, though. This is pretty embarrassing - I still can't do *real* push-ups. I can do about 4-5 before I just can't do any more. I use the Smith machine (I think) and have moved the bar lower and lower as I progressed through Stage 1 for the push-ups exercise. Now I can do them at the lowest bar with some strain for 3 sets of 8, but as I said, I can't do about 4-5 *real* push-ups at a time.
My question is - should I wait until I can do 3 sets of 8 real push-ups before I move on to Stage 2? Like, continue to do Stage 1 exercises until that happens? Or, is it not a big deal to move on?
Any help or insight would be appreciated!0 -
Hi Savinoca.
If it were me, I'd move on to Stage 2 and just continue working on the push-ups.
Just do as many as you can on the floor and finish off the set on the bar until you can do them all on the floor. I think you'll be there real soon as you're so close! And as you get stronger, the push-ups will get easier.
And don't compare yourself to anyone else, you've got to build up your strength and we're all starting out from different places in terms of strength so comparisons are futile.
Happy training :happy:0 -
Thanks so much for the advice and encouragement, Katia!0
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