Stage 3
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I have a question about the lunges. Does anyone just stay stationary and finish one leg, then move to the next? Same with the jump lunges?
I alternate legs on both stationary and jump lunges.0 -
I have a question about the lunges. Does anyone just stay stationary and finish one leg, then move to the next? Same with the jump lunges?
I stay stationary and do one leg and then the other. I alternate for the jumping lunges.
Darn-brand spankin' new thread and I just finished 3B today.
Final numbers:
Barbell Romanian Deadlift: 90 lbs. to 110 lbs.
Partial Single Leg Squat: 20 lbs. (two 10 lb. DBs) to 45 lbs. (17.5 DBs)
Wide Grip Lat Pulldown: 110 lbs. to 115 lbs.
Back Extension: 10 lbs. to 40 lbs.
YTWL: 8 lb. DBs to 10 lb. DBs
Swiss Ball Crunch (holding DB overhead): 30 lbs. to 35 lbs.
Hip Flexion (did prone jackknifes): doing 3 sets of 6 to 3 sets of 12 I just love these things.
Lateral Flexion (did the Hannas): 10 on each side to 20 on each side
Prone Cobra: 90 sec. to 90 sec. Can't stand those things
Gonna takeoff Friday from lifting and start Stage 4 on Monday. See ya there!0 -
I've been alternating legs for all the lunges too, but I think doing them stationary would definitely improve my speed. I may try that for A3 on Friday.
Tawnya - AWESOME numbers on Stage 3B. I know you kick *kitten*, but I'm still impressed every time!!!0 -
Thank you, Karen. Every inch of my body hurts right now so I know I gave it my all. I'm not seeing any improvement inch wise or scale wise, but I know I'm stronger so I guess there's that. Yes,staying on one leg at a time for lunges def. improved my time (and I only did the BWM to Pitbull's Back in Time so maybe it's a tempo thing?).0
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Great Numbers Tawnya!! I also finished Stage 3 today. Here are my results:
Barbell Romanian Deadlift --> 85 lbs - 95 lbs
Partial Single Leg Squat --> 20 lb DBs - 30 lb DBs
Wide Grip Lat Pulldown --> 75 lbs - 90 lbs
Back Extension: 10 lbs - 25 lbs (felt I could have done more but had some back pain so didn't push it)
YTWL --> 5 lb DBs - 10 lb DBs
Did ab exercises pretty much as prescribed but did 10 or 12 reps of each. SB crunch with 15 lb DB. Did 90 second prone cobras x 3 and hated every second!
Taking a week off and then will start Stage 4!0 -
I also alternate legs on both stationary and jump lunges.
Great job ladies! I have 3A tonight - I plan to have a wonderful time with that mean BWM!!!! Ha - have a lovely day0 -
Will be doing the B workout today for the second time time at lunch. Looking forward to it. No dreaded overhead squats. :noway:
Have a great day everyone!0 -
Stage 3 Workout A complete!!
1 Arm DB Snatch - 20 lbs
DB Single Leg DL - 50 lbs. 2-25 lb db
BB Bentover Row - 65 lbs
DB Single Arm OH Squat - Can you say AWKWARD! 8/15
DB Incline Benchpress - 50 lbs. 2-25 lb db. I felt like I could have moved up to 30 lb db's if I had a spotter.
Plank - Ughhhhhh! 45 sec on forearm. 1 minute on hands.
Reverse Woodchop - 40 lbs
BWM - Worst time 2:50 Best time 2:10
Last B workout tomorrow night. And then a break until August 6th. Will still be in the gym next week but figure it would be silly to start Stage 4 for one week and then be off a week.. Thoughts?0 -
I have a question about the lunges. Does anyone just stay stationary and finish one leg, then move to the next? Same with the jump lunges?
I stay stationary and do one leg and then the other. I alternate for the jumping lunges.
Darn-brand spankin' new thread and I just finished 3B today.
Final numbers:
Barbell Romanian Deadlift: 90 lbs. to 110 lbs.
Partial Single Leg Squat: 20 lbs. (two 10 lb. DBs) to 45 lbs. (17.5 DBs)
Wide Grip Lat Pulldown: 110 lbs. to 115 lbs.
Back Extension: 10 lbs. to 40 lbs.
YTWL: 8 lb. DBs to 10 lb. DBs
Swiss Ball Crunch (holding DB overhead): 30 lbs. to 35 lbs.
Hip Flexion (did prone jackknifes): doing 3 sets of 6 to 3 sets of 12 I just love these things.
Lateral Flexion (did the Hannas): 10 on each side to 20 on each side
Prone Cobra: 90 sec. to 90 sec. Can't stand those things
Gonna takeoff Friday from lifting and start Stage 4 on Monday. See ya there!0 -
Impressive, Kmsnomaha..... especially the 10lbs on YTWL... I'm only at 6 and can't imagine going much higher than 7.
I would take a longer break... it should refresh you for Stage 40 -
Impressive, Kmsnomaha..... especially the 10lbs on YTWL... I'm only at 6 and can't imagine going much higher than 7.
I would take a longer break... it should refresh you for Stage 40 -
Stage 3 Workout A complete!!
1 Arm DB Snatch - 20 lbs
DB Single Leg DL - 50 lbs. 2-25 lb db
BB Bentover Row - 65 lbs
DB Single Arm OH Squat - Can you say AWKWARD! 8/15
DB Incline Benchpress - 50 lbs. 2-25 lb db. I felt like I could have moved up to 30 lb db's if I had a spotter.
Plank - Ughhhhhh! 45 sec on forearm. 1 minute on hands.
Reverse Woodchop - 40 lbs
BWM - Worst time 2:50 Best time 2:10
Last B workout tomorrow night. And then a break until August 6th. Will still be in the gym next week but figure it would be silly to start Stage 4 for one week and then be off a week.. Thoughts?0 -
Way to go, Kim! I second (or third) just waiting until Aug. to start the next stage.0
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Great Numbers Tawnya!! I also finished Stage 3 today. Here are my results:
Barbell Romanian Deadlift --> 85 lbs - 95 lbs
Partial Single Leg Squat --> 20 lb DBs - 30 lb DBs
Wide Grip Lat Pulldown --> 75 lbs - 90 lbs
Back Extension: 10 lbs - 25 lbs (felt I could have done more but had some back pain so didn't push it)
YTWL --> 5 lb DBs - 10 lb DBs
Did ab exercises pretty much as prescribed but did 10 or 12 reps of each. SB crunch with 15 lb DB. Did 90 second prone cobras x 3 and hated every second!
Taking a week off and then will start Stage 4!
So glad I'm not alone in hating those cobras. I don't remember them being in Stage 2, but they are in both 4 and 5. I was making a new spreadsheet yesterday and was unpleasantly surprised to see them in both stages. Ugh.0 -
Ok - I saw some of the comments about waiting to start a stage if you have a trip, etc. coming up. Well I started Stage 3 today - yes literally - I did the 1st A workout today. I do 3 workouts a week - Monday, Thursday, and Saturday. I finished up Stage 2 on Monday so started right into Stage 3 today. Well - a few days ago I found out I'll be going on a mission trip to NJ with our youth group at church (I'm in TX) I say that because with traveling - I'll be gone a total of 10 days.
Anyway - I decided to go ahead and start Stage 3 because before I leave I'll get halfway through the stage. So the question is - when I come back - do I start over with Stage 3 or pick up where I left off? It isn't like a vacation - it is a homebuildiing mission trip - so we will be active all of the days we are on site (which is 5). 2 of the nights will be in a hotel on the way up and back home - but it will be Hampton Inn so I'm not sure of the amount or if they will have any gym facilities available.
Anyway - opinions? I'm game either way!0 -
I'm going to be half way through stage 3 tomorrow and then on vacation. I plan to just pick up when I get back and finish the rest of stage 3. I'm going on a relaxing vacation so I'll try to do some body weight stuff like push ups, BWM, planks, abs etc but I don't think it will matter and I don't want to restart.0
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Anna - Congratulations! I think 25 lb. back extensions are pretty awesome! Don't sell yourself short.
Kmsnomaha - Great numbers. I'm esp. impressed with 40 lb. reverse woodchops and your BWM times! I agree to start Stage 4 on Aug. 6 too.
Lori - I always dread, and then hate the overhead squats too, but somehow it fades by the time I get to BWMs, and those completely overshadow my dislike of the overhead squats.
Tawnya - I guess I'm the odd woman out that I don't hate the cobras yet. I like them better than planks, but if they go to 120 seconds in stage 4 like planks do, I might reconsider my opinion of them.
tchrmom04 - if you already did Stage 3 Workout A1, I'd just keep going up until your trip, then continue where you left off when you get back. Even without a gym on the road, you could always do planks, cobras, BWM, and some HIIT, too.
Koopons - enjoy your vacation!0 -
A3 for me today. I was excited to hold all 3 planks for the full 90 seconds, and improved my BWM time from 9 min. in A1 down to 7:30 and 7:00 today, mainly by doing 12 lunges on each leg without alternating for the "basic" ones. It's so hard to go straight into the jumps from there, but I did all the reps today, but I still have to take breathers every 6-12 reps or so for the jumps. I will be thrilled no matter how long it takes if I can get to a point where I can do ALL the reps without having to stop. Not likely for A4, but maybe a goal for Stage 5.0
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Karen - great improvement in the BWM... way to tackle your nemesis... I also agree with your assessment of the OH squats. I hate those, but I forget about it once I'm in the BWM section. A3 for me later today.
Have a great weekend everyone!0 -
Thank you everyone. I think that is exactly what I will do. Maybe if I get in the painting group I can do some jumping squats while I paint! (kidding!)
Everyone is doing great. I woke up this morning with DOMS from my Workout 1A - but I'm doing C25K on my off lifting days - so I went ahead and ran today and it was fine. I am not "running" but more jogging - and I was able to do it - so it worked out great. Now I'm moving a little slow tonight - but hopefully that will work itself out since I am supposed to do 1B tomorrow.0