Stage 3
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I think your matrix times are FABULOSO, birdy...good for you!0
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Thanks Beeps!
I think I'm gonna be walking funny tomorrow...
EDIT - even funnier than I'm walking right now...0 -
*Gah* I feel like such a wimp. I only did one round of the body weight matrix and it took me SIX minutes :-( At least my starting squats were full depth, everything else was a bit lame.
Oh and the only thing that hurts (and it really hurts) are my hamstrings, which is great, as I don't ever remember having sore hamstrings before. It's those single leg romanian deadlifts. I'm hoping that I did them right and sore hamstrings and not glutes just means my hamstrings a weak compared to my glutes.
Looking forward to 1B tomorrow!
ETA: Removed a question about lunge jumps as I found the correct info in the book :-)0 -
Super congratulations to you silver!!!
Welcome DarkAngel. Think only thing I don't like about this stage is the rest periods which make the whole workout too long. I comprise on this by supersetting and lowering rest time to 60 secs on most exercises.
Body matrix ha ha I'm struggling to do half of one set. I'm going to do the same as HIIT I think and do them on a separate day when I have more fuel in my tank.
Did workout 2B today which only took 40 mins with all the adaptions, will HIIT tomorrow.0 -
I admit I didnt rest as long as it says too - I usually keep my rests to about a 60 seconds or so... any longer and I feel like I'm just wasting time! I am STILL sore from the body matrix on Monday... hoping it fades a bit today so I can really hit WO 1B tonight!
What do you all do for your HIIT? I stuck to just the treadmill in Stage 2 but I'm just wondering if theres any added benefit in changing it up a bit.0 -
Silver - you are NOT a wimp! Everyone starts at the beginning, and we are all in different places. I was always the pudgy huffing and puffing kid in PE. My hamstrings are sore too - I could feel them working on the single leg deadlifts. And my calves are sore! Which is great because I rarely feel sore there...
Gilleeman - Good to know WO B is shorter. I split my HIIT to the next day, too.
AngelEye - I workout at home so I stick to the treadmill, too. I think variety is always good, but as long as you are getting your heart rate up it probably doesn't matter. I would just do whatever you like the most.
Planned to run today, but my legs are feeling stiff. Maybe just a slow one... although I am more injury prone when going slow. I "flop" around instead of concentrating on my form.0 -
I'm doing Workout A, today. So, yep, back to the body matrix for me. Now that I've "learned" that the JUMP lunges and the JUMP squats are supposed to be DEEP, I'm convinced there is NO way I can finish it. I'm aiming, after the 24 squats and 12 (each side) lunges to get in 4 GOOD lunge-jumps (each side) and 4 GOOD squat jumps. My hams will give out, I expect, by that time. So be it. I'll aim for 6 next time and maybe 8 (when I get my extra A workout in next Friday).
Progress....not perfection....
My injury feels MUCH better. I did NOT sleep with a rolled-up towel under my neck last night and I don't remember any "throbby" pain. So, that's good.
I'm subbing in rock-stars for the one-armed snatch, just the same....
Oh, and for HIIT, I'm using the bike. I'm a HUGE elliptical fan and, to switch it up, I decided in Stage 2 to transition to the bike....where I still am.0 -
Did WO 1B yesterday... I must say - I am not a fan of the YTWL! Just to make sure I was doing them right (or at least attempting to do them right), we're supposed to do each "letter" per rep, right?0
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Yep. So, each set = 1 of Y, 1 of T, 1 of W and 1 of L.
I am a fan of this move....I really like working out my shoulders and felt *particular* attention has been lacking - until this Stage 3!0 -
Oh I can totally see the benefit of the YTWL... and I admit I didnt mind checking out my shoulders in the mirror while doing them
(when did all that definition get there?! haha) They are certainly tough though! By the 3rd rep or so my letters were not coming up as high as the first 2... and I was using light weights! Only 8 lb dumbbells... maybe next time I'll try 5 lbs. I hate dropping down in weight, but I guess its better to get the full range of motion... 0 -
I agree that by the 4th or 5th rep (in any set of YTWL), my letters aren't as HIGH as they are for rep 1 and 2.
I wish they had 1 lb. DB increments for this sort of stuff.
I started Stage 3 with 8's, which were fine. But, I've moved up to 10's and I struggle. 9's is where I should have moved next, to, but there's no 9's. I'll stick with 10's. I have been breaking down my last set into 3's and 3's, though....because of fatigue.0 -
Yep. So, each set = 1 of Y, 1 of T, 1 of W and 1 of L.
I am a fan of this move....I really like working out my shoulders and felt *particular* attention has been lacking - until this Stage 3!
WHAT??? I've been doing 6 of each in each set!!!! I am using 5lbs, started with 3. I really like it...
Well, have been kinda lazy this weekend with everything else I have to do...I am hoping to finish stage 3 by Wed or Thu and do an extra workout on Friday. Then off to the cruise...will start stage 4 when I return.
Take care everyone!!! :flowerforyou:0 -
Yep. So, each set = 1 of Y, 1 of T, 1 of W and 1 of L.
I am a fan of this move....I really like working out my shoulders and felt *particular* attention has been lacking - until this Stage 3!
WHAT??? I've been doing 6 of each in each set!!!! I am using 5lbs, started with 3. I really like it...
Hmm, I'm figuring that Beeps really meant each REP, not each SET 0 -
Silver - you are NOT a wimp! Everyone starts at the beginning, and we are all in different places. I was always the pudgy huffing and puffing kid in PE. My hamstrings are sore too - I could feel them working on the single leg deadlifts. And my calves are sore! Which is great because I rarely feel sore there...
Birdy_Blue, thanks for the encouragement! :happy:
Well, once again, life got in the way and I haven't done workout B yet, starting today.0 -
Silver - you are NOT a wimp! Everyone starts at the beginning, and we are all in different places. I was always the pudgy huffing and puffing kid in PE. My hamstrings are sore too - I could feel them working on the single leg deadlifts. And my calves are sore! Which is great because I rarely feel sore there...
Birdy_Blue, thanks for the encouragement! :happy:
Well, once again, life got in the way and I haven't done workout B yet, starting today.
How did it go? 0 -
Thanks for the correction....each REP is 1 of each letter and then each SET is 6 reps.
Sheesh....way to over-complicate things, Beeps, lol!!0 -
I finish up Stage 3 this week, so I am pretty excited.
I move onto Stage 4 next Monday and I have pre-booked my appointment with my personal trainer so he can walk me through 4A on Monday and 4B on Wednesday.
My neck/shoulder/back feels pretty good....so, when I do work-out A on Wed, I can either go back to the one-armed snatch (which I haven't done since the beginning work-out), or, more likely, I'll just do more rock-stars.
I have REALLY seen some "pay-off" on my body with the body matrix, so while I haven't looked at the cardio component of Stage 4, I might try and keep the body matrix. (I'm still not able to do ALL the squat-jumps and lunge-jumps with PERFECT form, yet...)0 -
Starting up Stage 3 tonight ... looking forward to it, but as always nervous about the first 2 workouts LOL Either way ready to get back into the gym and lift - been off a little over a week!0
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Alright, finished my third B work-out for Stage 3. I like this work-out more and more everytime I do it. It *is* too bad that I cannot BB deadlift-row what I can just row, or what I can just deadlift....the combo means that my weight is reduced.
I think I am getting better at the one-legged partial squat. And, I *really* like the LYTP (which I am doing instead of the YTWL) - the first 2 or 3 reps when I can FULLY extend just feels SO good! I do tend to poop out in the last 3 reps, but I sure sweat during this particular move!
And, I really LIKE the back extensions!! Having had lower-back problems for about 6 years, I just feel SO much more confident with this particular move....and I can feel it in my glutes, which makes me very, VERY happy.
I'll be sad when this Stage is done....although I think it's a re-visit of a number of these moves in Stage 5!0 -
I just did my second B workout last night and Im also still loving this Stage! Definitely my favorite so far I think... Although I do miss the squats from Stage 1! I keep thinking I should just add some extra squats on to the end of one of these workouts, but I dont really want to mess with the program either...
If I can keep up with my current lifting schedule, I should be done with this stage in about a week and a half. I've heard Stage 4 is almost a repeat of Stage 2 so I am not really looking forward to moving on...0 -
Hmmmm, if that's true about Stage 4 (and I have the worksheets here....I really could stop being so lazy and just go look at them! And I have the NROL4W textbook in my car!! Sheesh....I am REALLY very lazy...), I still think I'm going to like it. I didn't do the one-point DB rows in Stage 2, so I'm ready to tackle them, now. And now that I understand that the jack-knife can be substituted in for some of the other ab exercises, I'm going to give that a whirl in Stage 4, too.
I miss my back squats, too. And, I thought about adding them in, too. But, I haven't. I'm forcing myself to "trust in the process" and see what happens after a couple more months....there's time enough, once NROL4W is done, to find another program!! (i.e. you couldn't do back squats, forever, without risking the SAME sort of reduced pay-off as with any other exercise - you gotta "change it up", right??)0 -
I am finished all of my "A" work-outs in this stage!! Whew....it took a whopping 90 mins for me to finish, today (and that was only with 6 - each side - lunge jumps in the body matrix (instead of 12 each side) and only 12 jump squats - instead of 24). I am BEAT.
I *did* go up in the weights in every single exercise - and am MOST happy about my DB incline press - I hoisted up 35 lb DB in EACH HAND, today!! Woo-hooooo!! (I think if the DB incline press makes an appearance in later stages, I'm going to have to utilize a BB instead of DB's - I officially cannot hoist them, anymore - 35 in each hand was a stretch....)
And, I got my body matrix time down to 3:09....mind you, that was only with 6 lunge-jumps (each side) and 12 squat jumps - I just didn't have enough gas in the tank to do the full amount of 12/24. I am okay with my time. No, it isn't 2 minutes, but, I just love how completely DONE my lower-body feels after "A" work-out....I can hardly walk and even sitting just isn't that comfy, right now. I have a hair appointment after work and then, heck ya, I'm hitting the sheets. That 4:30 am wake-up time, this morning, SUCKED.0 -
Beeps - thats awesome about the 35lb dumbbells for the incline press!
I totally know what you mean about having trouble hoisting them up though - Im currently still working with 30lb db's and there are sometimes when I just physically cannot get them up! Thankfully I'm doing this program with my sister so she actually helps me raise them when I'm struggling. Good thinking about doing them with the bar though - I think I may have to try that next time too.
I tried going up in weight for the bent over barbell row, but didnt bend over quite as far as I should have so I had to drop back down to 85lbs. I was slightly annoyed that I couldnt move up, but I'd much rather do them correctly.
I have to say I really love the one armed snatch thing... I was able to do my last set with the 35lb dumbbell after my first 2 sets with the 30 lb. It was definitely a little awkward for me when I first started Stage 3, but I think I really got the movement down now and I enjoy these!0 -
Your midriff looks AWESOME, DarkAngelEyes.0
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Thanks Beeps!
Its a reminder for me that even though I have a ways to go, I've come a far way from the muffin top i used to have in those jeans! :laugh:0 -
I AM FINISHED STAGE 3!!
I completed Stage 3B this morning. It was a gong-show, I'm not gonna lie....because I NEVER have Fridays off, but I did today, I RACED to the gym for a MORNING WORK-OUT! Saw my old cardio step gang and decided to do the cardio portion of that class. 30 minutes into it, sweating like a frigging pig, I went to do my weight-training. No surprise - I didn't do ANY PR's, today!! In fact, I had to go DOWN in weights for the BB Romanian deadlift/bent-over row and the wide-grip lat pulldown, too.
But, staying true to my April = Abs mantra, I got through all my ab work and I even did a little stretching.
I liked this stage, very much. I move onto Stage 4 on Monday - with trainer M/W and then on my own F. I should therefore be done Stage 4 on April 30!!
This stuff just starts moving along faster and faster, I tell ya!!
See you on the Stage 4 board!!0 -
Beeps - Congrats on finishing Stage 3!!
I just did my last A workout last night and looking forward to my last B workout tomorrow. I must say, I think I'm really going to miss Stage 3... I'm not really looking forward to some of the moves in Stage 4 (specifically the ones from Stage 2).
Im in a bit of a dilemma though... I recently bought one month of CrossFit at a local gym from Living Social - it was such a good deal I just couldnt pass it up! Not to mention I've been really interested in checking out CrossFit for a while now. I definitely dont want to stop NROL, but I know I definitely shouldnt do both.
Right now my schedule is sort of getting in the way of starting CrossFit though so I will probably do the first week or so of Stage 4 then take a break for CrossFit, then pick up Stage 4 where I left off. Hopefully this won't mess with my progress too much!0 -
I think you'll be fine, DarkAngel.
On a separate forum (not mfp), quite a few women have posted that it took them 7 - 9 months to make their way through NROL4W - various 'breaks' for all sorts of reasons. They all said the program was still worth it, that the program made definite changes in their physique, and that they would start with that program, all over again, if they had to.
I'm no longer "panicked" about how LONG it is taking me to work through the program....I'm more interested in keeping my heavy lifting going, while (now) focusing more on the nutrition piece of the puzzle.
Please let me know how you are doing at Cross-Fit - and join me on Stage 4 board, anyway....it's kind of lonely over there!0 -
I would ditch NROL in a second for a month at CrossFit. The closest one to me is 45 minutes away.0
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Thanks Ladies. I am doing my last Stage 3 workout tonight - my last YTWL!! YESSSS! hahahah Then I have decided to take a bit of an extended break for my month trial of CrossFit. Im really excited and nervous at the same time, but I feel like the first 3 stages of NROL has prepared me a bit for it... or at least I HOPE it did!!
I will still be hanging around the group though... and will be back at it in Stage 4 sometime in May!0
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