Stage 6 Questions (optional stage)
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Finished another WOA today. I was able to find the belt and a couple of guys helped me figure out how to hang dumbbells from it but the light weights (5-12 lbs.) won't work as the collars are not big enough to hang without falling out. Plus, I also have to jump to reach the chin-up bar so hanging larger dumbbells probably won't work either.
During this whole monkeying around with the belt thing, the two guys that were helping me told me a funny NSV. They were under the impression that I needed the belt to do dips using the ASSISTED dip machine. I told them I would forget using the belt to do negative chin-ups and just do as many regular chin-ups as I could. One guy said, "Oh, snap!" After I did 4 chin-ups, the other guy said "Wow, you're really strong, most women and a lot of men can't even do one." They made my day!
Haha, those guys were in for a surprise! So funny! All I wanna know is why in the world would they think you need a belt for the assisted dip. 4 chin ups is amazing! Way to go and stick it to the boys!0 -
Ohhhh, denine, thank you for explaining the "negative chin-up". I appreciate that! And, good for you for doing them.
bizco - awesome for sure!
My squats are MUCH-IMPROVED! I'm getting down to parallel. As soon as I up the weight (too much), though, I can't get down there. Some days are better than others. Let's just say I'm glad I'm in Stage 2, with the push-press, because the weight is lighter, anyway, and I'm pretty good at the press-up part!
My lunges are MUCH IMPROVED.
I guess it all goes to show that "practice makes perfect". Today I have to weigh and measure to keep up with my promises for fitness challenges that I entered (on other forums). So, I'll have a good idea of how Month 1 went. At end of Month 2 is a trip to Hawaii, so eye is DEFINITELY on that prize. And then, I have a few months to REALLY GET MY STRONG ON!!
Great progress! I hope you get to where you want to be for that vacation! Great motivation!0 -
I'm loving the short WO! Gives me more time to do fun things at the end of the WO.0
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I here ya. But with all the upper body work we're doing, I'm concerned about my legs. So I added 3 sets each of barbell squats and deadlifts at the end of workout A today. I think I'll add some other leg exercises to workout B too. I'm kinda missing those step-ups and Bulgarian split squats. Or if I'm feeling really good (and crazy) I might do the body matrix at the end of each workout. Sick, I know. :huh:I'm loving the short WO! Gives me more time to do fun things at the end of the WO.0 -
I did add squats too and miss the deads so much that I do them sometimes as well. I've been out of the gym with a cold for 4 days now. I miss workouts! I hope to be able to get back to it tomorrow.Oohh, Bulgarian split squats-I almost forgot about those! I used to hate them at first. I'll be skipping the body matrix-you are a better woman than me. I just hate it!0
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I'm off to the gym to finish my last workout in Stage 6!
Thanks to this stage I'm very happy with my strength relative to my body weight. Doing 3 sets of regular chin-ups starting in the down position (hanging from the bar) I was able to do 4 chin-ups in the first and second sets, then 3 chin-ups in the last set, resting 60 seconds between sets. This is more than twice as many as when I first started stage 6.
Throughout this entire stage guys were complimenting me on my strength and determination to conquer this intimidating lift. It felt awesome!
It's very comforting to know that if I ever found myself in a situation that would require reaching up and lifting my entire body up & over something, I could do it. When I finish NROL4W, I will incorporate chin-ups as part of my lifting routine.
Best of luck to all women who choose to complete this stage. I loved it!0 -
bizco, great job! What an awesome progress! Way to go on finishing stage 6! I have 3 more WO in this stage. See you in stage 7! Good luck!0
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Way to go, bizco!0
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anyone else doing this right now?0
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Me! I'm just finishing up.0
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I will start this stage on Friday. I will work-out with personal trainer on Friday, to walk me through "A", Stage 6. And then again with personal trainer on Monday, to walk me through "B", Stage 6.
I am *excited*!!0 -
I started this stage last week. So far I really enjoy it because the workouts are tough, it's shorter than most of the other stages and it mixes up sets and reps each week! I don't think I'll be doing pull ups quite yet but I'm getting closer!!0
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I met with my personal trainer, today. We went through 5 of the exercises, in Stage 6 - that I hadn't been exposed to, before. I *did* ask my trainer if I could just *try* a pull-up, to see if I could do it. He said, "No".
Bummer.
Anyway, I kind of pulled that same back/shoulder/neck area, AGAIN!, when trying the negative chin-up. It didn't rip, but it *did* charley-horse on me. So, I spent a GOOD portion of my hour of (paid for) personal training rolling on that spot. Dammit.
Anyway, I got through the 5 exercises....it all looks good. I think the "push-presses" seem like the LEAST "intuitive" exercises for me....the whole "get ready to jump, but then DON'T jump..." stuff is just confusing! My body is CONFUSED....anyway, personal trainer says I'm going to low into the squat, before I press up. He says body should remain closer to standing than closer to 90 degrees....I've obviously (still!) got lots of room for improvement.
Also, the incline reverse crunch was HARD. H-A-R-D-. I had to drop the bench back to 15 degrees because 30 just felt AWFUL. Sheesh.0 -
I did my first "B" workout, from start-to-finish, today. (I had to start with "B" because of my shoulder/neck/back injury, I cannot do the negative chin-ups in "A".)
I REALLY LIKED "B" WORKOUT. Really. Tons and lots. I think this is going to be SUCH a fun stage....am really looking forward to the whole thing!0 -
Hey Beeps! Good to see you here again! I've done two workouts of each A and B so far in this stage, and I have to agree that the push press is not exactly natural feeling to me. It does seem to really work my shoulders and biceps though. I like this stage, but I don't love it. I want to get back to back squats and dead lifts! I don't feel like my legs are getting as much of a workout as my upper body is.
I'm truly amazed at the strength of some of the other women on this board, doing unassisted chin ups and such! I'm hoping to be able to do at least one soon!0 -
Hi Christy, I'm glad to see you here!
I'm not sure how excited I am to get back to squats (my very least favourite of all exercises)....but, I was enjoying the deadlifts! It can ALL wait as I hunt down the elusive unassisted chin-up, lol!
I did my second "A" work-out today. I did manage 3 negative chin-ups, but I could only hold for 15 seconds on the way down - not 20. So, there's room for improvement! Still am not doing push-ups on the floor - so there's room for improvement there, too. I did go up in the weights for my split-squat and I threw in some glute bridges, curtsy lunges, planks and cobras for good measure!0 -
Ok, just finished stage 5. I STILL cannot decide if I want to do stage 6. I am interested in the pull ups.
Now we move on to the barbell split squat. How are all of you doing this? Do you have a spotter? I afraid I will fall on my A**.:blushing:
Any input from the ladies who are doing this stage?0 -
OK, I'm starting Stage 6 tomorrow, and just dropping in to say 'hello', but I'm getting a loud echo in this big, empty room! Is there anybody there....?0
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Just did my first workout A, and I'm so excited as I managed the negative chin-ups. Didn't think I would be able to cope with them at all, so was delighted to be able to do 3 straight off. Lasted 12 seconds on each one, hoping to build up to 20 seconds. Not so sure about doing them with weights though. I'm working out at home and don't have a lat pull-down machine of any kind, so did assisted pull-ups (thanks for the suggestion Jen). Hmm. They were very assisted. I've decided that my new ambition in life is to do one unassisted pull-up.
The other two exercises were fine. The second set of the BB split squat was a lot easier than the first. I managed 52lbs, which seems very light compared to the barbell weight I was using earlier in the programme, but it did challenge my thighs, for sure.0 -
Just started stage 6 too! I did the first negative chin up without extra weight but was able to last 20 seconds so I added a belt with a 5 lbers - wasn't quite getting to 20 seconds there so working on that.
Plus the workout was SHORT! Woo hoo.0 -
Just started stage 6 too! I did the first negative chin up without extra weight but was able to last 20 seconds so I added a belt with a 5 lbers - wasn't quite getting to 20 seconds there so working on that.
Plus the workout was SHORT! Woo hoo.
Wow! 20lbs, then extra weight - I'm SO impressed!
Yes, I agree about the length of the workout, but B looks long in comparison.0 -
Just did workout B. I'm SO glad I decided to do this stage - it's my favourite. I actively enjoyed this evening's workout; I guess it must be the greater upper body emphasis.
The DB push press was the most difficult for me. I managed 24.5lb dumbbells (approximately - I'm translating from kilos), but couldn't do the full ten. However, I like it when I feel I've reached the point of failure - it's when I feel I'm doing it properly.
The reverse lunge with DB on shoulder was odd; the lunges themselves were easy, but I couldn't get a heavier weight up on my shoulder (got stuck at about 30lbs).0 -
Was the first workout really, really short for you guys? Like, so short it made you nervous?
And my badonkadonk is sore, which hasn't happened in ages. Thank you barbell split squats!!
ETA: I'm so jealous of you guys - I thought I was adding strength, but I'm not sure I'll get a full pull up before the end of the phase. <sad face>
Anyone still struggling with grip strength?0 -
Was the first workout really, really short for you guys? Like, so short it made you nervous?
And my badonkadonk is sore, which hasn't happened in ages. Thank you barbell split squats!!
ETA: I'm so jealous of you guys - I thought I was adding strength, but I'm not sure I'll get a full pull up before the end of the phase. <sad face>
Anyone still struggling with grip strength?
First of all, sorry to hear about your sore badonkadonk! (I love that word - first time I've come across it; I'm British, you see ;-) )
Yes, the workout seemed really short to me too, and even though it looks like a lot more, workout B didn't seem to last much longer either. Maybe we've been led to expect long, long workouts after those earlier stages?
I'm not sure I'm going to be able to do a pull-up (ever); negative chin-ups are an awful lot easier compared to pull-ups.
I don't seem to be having a grip problem in this stage, but my poor little weak wrists are struggling. I so need that personal assistant to spot me when required.0 -
Started Stage 6 this week after taking my first official break between the stages. I agree the workouts are short. Workout B was only 20 mins! It took me 12 seconds to do the negative chin ups but I cant wait to add the belt (mainly cuz I wanna look cool). Also the reverse lunch with one dumbbell, is that dumbbell on your shoulder, like resting on it, or are you holding up like you are going to do a press? I could only do 20lbs because I was holding it like I was going to do a press.0
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Started Stage 6 this week after taking my first official break between the stages. I agree the workouts are short. Workout B was only 20 mins! It took me 12 seconds to do the negative chin ups but I cant wait to add the belt (mainly cuz I wanna look cool). Also the reverse lunch with one dumbbell, is that dumbbell on your shoulder, like resting on it, or are you holding up like you are going to do a press? I could only do 20lbs because I was holding it like I was going to do a press.
Re; reverse lunge, that was exactly my dilemma. Because I felt I should be holding the weight up (it looks like that in the picture, doesn't it?), I stayed low on the weight. When I thought about it afterwards, I decided that as it is mainly designed to work the legs, it is more important to have a higher weight so I'm going to go with resting on the shoulder next time.0 -
2nd Workout A done this evening.
I need a drum roll for this .... I did 20 second negative chin ups!!! I couldn't believe it myself - so proud, lol!
I then tried to do a (positive?) chin up, and managed one, but not starting with straight arms, so really only a half (I started from a bench which already had me raised a bit).
Upped the weights on the barbell split squat, did loads of assisted pull-ups (assisted by having my feet stretched out on a bench in front of me - this is instead of lat pull-downs), and managed 2 sets of 8 push-ups with 2 second pauses when down.
Altogether feeling quite smug! :bigsmile:0 -
2nd Workout A done this evening.
I need a drum roll for this .... I did 20 second negative chin ups!!! I couldn't believe it myself - so proud, lol!
I then tried to do a (positive?) chin up, and managed one, but not starting with straight arms, so really only a half (I started from a bench which already had me raised a bit).
Upped the weights on the barbell split squat, did loads of assisted pull-ups (assisted by having my feet stretched out on a bench in front of me - this is instead of lat pull-downs), and managed 2 sets of 8 push-ups with 2 second pauses when down.
Altogether feeling quite smug! :bigsmile:
Nice job!! 0 -
Not so smug tonight - did Workout B for the second time and had to go down on the weights in the 3rd sets. And @steph, I re-read the book on the reverse lunges, and it seemed to say the dumbbell should be ABOVE the shoulder. So I lowered the weight for that too.0
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I've been all the way through until now without any DOMS to speak of, but this stage has given me some. Finally I feel like I've been working properly!0
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