Hahhaa, I love that I was all, "tonight I'll be doing my final stage 4 B workout." Not so fast, loser. I did B3 last night, so I have one more after that. I should finish Stage 4 next week sometime. Last night went pretty well for me, overall. I really hate hate hate the prone cobra - it's uncomfortable and boring- and it's the only thing I cheated on. Here's the breakdown:
Workout 2B
A1. Wide-grip deadlifts on box - 65/8, 75/8, 85/8 (!)
B1. Bulgarian split squat - 25/8, 25/8, 25/8 (I use a 25lb plate for this)
B2. Underhand-grip lat pulldown - 65/8, 75/8, 85/8 (or 55-65 depending on the gym. This machine is either accurate or 10-15 light. Lets not speculate too much.)
C1. Reverse lunge from box - 10/8, 15/8, 10/8 (this one is hard to go up on for me and keep good form)
It's bed time and I'll be posting today's workout tomorrow, but I just wanted to say that I did three sets of 5 full body pushups today! I was so pleased with myself that I needed to tell someone about it. Serious progress!
Thanks! I was delighted. I finished up stage 4 last night but forgot to bring my logs with me to update. My big moves last night were to up my deadlift and split squat weight significantly. For the Deadlift my final set was 95lbs, which is my highest DL weight yet, thought I wasn't able to get all 8 reps in.
For the split squat I went from holding a single 25lb plate to holding 20lb dumbbells in each hand on the last two sets. WOW, what a difference. Now I'm kicking myself for not doing that earlier.
In other happy news, my weight is down a bit. I started at 128, went up to 130, and now I'm down to 127. My waist and belly measurements are also each down 1/2". Numbers aside, I can actually SEE my progress in the mirror - butt is higher, legs are more muscular, shoulders more pronounced, and every now and then I get a glimmer of my ab muscles! Woo.
In other happy news, my weight is down a bit. I started at 128, went up to 130, and now I'm down to 127. My waist and belly measurements are also each down 1/2". Numbers aside, I can actually SEE my progress in the mirror - butt is higher, legs are more muscular, shoulders more pronounced, and every now and then I get a glimmer of my ab muscles! Woo.
Fantastic! It's nice when our reflections confirm our hard work!! I wowed your push ups last night but for some strange reason all my posts from last night were gone this morning!
Thanks! I saw your "wow" comment when I first looked at my thread this morning but couldn't find my most recent post. Then I came back and your post was gone but my newest one had reappeared. This board is being a drama queen.
I need to remember to grab my log so I can actually enter some numbers, but I did my first Stage 5 A workout on Saturday and damn, I'd forgotten how completely evil the bodyweight matrix is. I did it once and while I was doing it I was making deals with myself in my head ("just finish it once and you can go home!") Then I rested and went ahead and did the second round. Ugh.
My weights were okay - I tried to start with the highest weight I used from Stage 2, but that wasn't entirely successful. My second set of chest presses it took me three tries to get the 25lb dumbbells up. Three tries! My arms were not having it. I did finally get them up and did the reps, but the other sets were all 20lbs.
Today is my Stage 5 B workout and I think I'm going to try and squeeze it in during my lunch break because i really want to go mountain biking after work - it's way too pretty out today not to. A lunch break workout means I'll be doing three sets instead of four (the fourth is optional anyway, right? That wasn't covered in the book), will shorten my ab work and will skip HIIT altogether. Really, mountain biking on our local trails is pretty much defines the word "Interval" so I'm getting my cardio in, just later on.
My food has been great during the week - I'm tracking my calories and really focusing on the quality of what I eat, but as usual, all that falls apart on the weekend. I really need to dial that back because it's so hard to refocus every Monday. Wah.
I need to remember to grab my log so I can actually enter some numbers, but I did my first Stage 5 A workout on Saturday and damn, I'd forgotten how completely evil the bodyweight matrix is. I did it once and while I was doing it I was making deals with myself in my head ("just finish it once and you can go home!") Then I rested and went ahead and did the second round. Ugh.
My weights were okay - I tried to start with the highest weight I used from Stage 2, but that wasn't entirely successful. My second set of chest presses it took me three tries to get the 25lb dumbbells up. Three tries! My arms were not having it. I did finally get them up and did the reps, but the other sets were all 20lbs.
Today is my Stage 5 B workout and I think I'm going to try and squeeze it in during my lunch break because i really want to go mountain biking after work - it's way too pretty out today not to. A lunch break workout means I'll be doing three sets instead of four (the fourth is optional anyway, right? That wasn't covered in the book), will shorten my ab work and will skip HIIT altogether. Really, mountain biking on our local trails is pretty much defines the word "Interval" so I'm getting my cardio in, just later on.
My food has been great during the week - I'm tracking my calories and really focusing on the quality of what I eat, but as usual, all that falls apart on the weekend. I really need to dial that back because it's so hard to refocus every Monday. Wah.
I pretty much could have written this myself! I always make deals with myself. Like with intervals. If I am not feeling it I will tell myself just do 4 and then by the time I get out there I end up doing 6 anyway.
I am also curious about the 3-4 sets. I always try not to skimp but I am wondering what the benefits of 3 vs 4 are.
Annnnd, I completely agree about week vs. weekend eating. I do really well during the week. I go back and forth about having a few bad meals and a few beers on the weekends and having fun, vs. being super strict and most likely a few pounds lighter, but not necessarily as happy? Dilemma.
I go back and forth about having a few bad meals and a few beers on the weekends and having fun, vs. being super strict and most likely a few pounds lighter, but not necessarily as happy? Dilemma.
There's really nothing I tell myself I can't eat...I just make sure it fits into the calories for the day! If I wanna have pasta, I have it...if I wanna have a mini snickers...I have it. If I wanna have a Magners Cider on the weekend...I'll have it dammit! You have to live life and have fun too..otherwise it might pass you by...
I just started reading your log...but super congrats on the push ups...I am still doing the body weight knee ones...but maybe someday.....
I did the Stage 5 A workout last night and made some gains, which was good. I think I did the rows at 75lbs (+5) and I did my last plank on the ball/bench, which I'd never tried before. I I was really afraid I'd fall off the ball in front of everyone, but managed to stay put for two sessions of 30 seconds. Go me!
My biggest struggle has been with the chest press. I can press 25lb dumbbells but I have the hardest time getting them up. It took me, no shit, six tries to get them in position. I think I must be working my shoulders hard in the exercises that come before because that is just ridiculous. The 20lb dumbbells are too easy, so really need to move up. Very frustrating.
Ooh, in other news, on Wednesday night I did my first horseback riding lesson in nearly 20 years! I used to ride when I was a kid but quit at 17. A friend of mine recently started taking lessons and invited me to come with her. I LOVED IT. So much fun! I can't afford to go every week, but I think I'm going to try 2x a month for a while.
Congrats on the push ups!!! And on the horseback riding. I grew up on a horse, but haven't ridden consistently in years. I always miss it whenever anyone talks about riding.
Congrats on the push ups!!! And on the horseback riding. I grew up on a horse, but haven't ridden consistently in years. I always miss it whenever anyone talks about riding.
mel
X2
I quit riding about 8 years ago... I miss it too.
I love doing planks on the ball. I rode occasionally when I was younger. It's a lot of fun. Glad you have the opportunity to spend some time with the equines!
Hey it's me! I've had a crazy week and have struggled to stay on track. I was out of town Saturday (so no workout) and did a mountain bike ride on Sunday. Monday and Wednesday I had to take off from the gym because I had stuff going on. Just one of those weeks. Here are my last two workouts from Tuesday and last Thursday:
Stage 5, Workout A
One-armed dumbbell snatch: 3 x 25/4
DB single leg Romanian deadlift: 25/4, 30/4, 30/4
Barbell bent over row: 65/4, 75/4. 75/4
DB single arm overhead squat: 3 x 10 & 20/4
DB incline bench press: 20/4, 20/4, 25/4, 20/4 (ugh)
Plank: 120, 120, then on the ball/bench for two sets of 30 seconds
My most recent B workout was Tuesday and I did four sets for the first three exercises:
Stage 5, Workout B
Barbell Romanian Deadlift/Bent over Row: 75/4, 85/4, 95/3, 85/4
Partial Single Leg Squat: 15/4, 20/4, 20/4, 15/4 (still working on form with this one.)
Wide-grip lat pull-down: 80/4, 90/4, 90/4, 85/4
Back extension: (with weight plate) 25/4, 35/4, 35/4
YTWL: 7.5/4, 7.5/4, 7.5/4 (I can't seem to do these yet with 10lb. Hurty.)
I did all my reps/sets of long-arm swiss ball crunch, jack knife on the ball, swiss ball side crunch.
Intervals: Stepmill, level 2-3 for rest, level 9-10 for the work interval. 15 minutes.
Ooh, and when I did my intervals I was next to one of those scary cardio junkies. She was running on the Stepmill full out when I did my warm-up and when I came back an hour later to do my intervals she was STILL THERE. She was stick-thin and all sinewy and had that scary focus that only a true cardio junkie has. There's one at every gym.
Today I'm doing Stage 5 A3 and my main goal is to try and get the damn 25lb barbells up so I can do all my presses with them. So frustrated with that. I'd also like to do all my planks on the ball today. I feel like I should try 30lb for the single-arm dumbbell snatch but I still am pretty challenged with 25lbs and I feel like I could hurt myself with this move. It gets a lot of hilarious double-takes at the gym, though.
Thanks! I'm usually about to cry by the time I get to the Matrix (evil damn Scottish dude thinks he can make me cry...) but I've been plugging away. I'm trying to get Stage Five all wrapped up before I go on vacation next Thursday. I'm going to take a rest week and then start on Stage 6. Woo.
Last night's A workout was great! I was feeling really strong and made some gains. I forgot to bring my log book with me today, so here are some highlights:
Stage 5, Workout A
One-armed dumbbell snatch: still using 25lb db for this, but did 4 sets.
DB single leg Romanian deadlift: still using 30lb db, but did 4 sets
Barbell bent over row: tried this at 80lb (+5) for one set, did other 3 at 75lbs
DB single arm overhead squat: 4 sets of 10/20lbs. Hate this one.
DB incline bench press: This was my biggest triumph. I did all 4 sets with 25lb dumbbells! I got them up on the first try too. Very, very happy about this.
Plank: 120, then on the ball/bench for two sets of 30 seconds and one set of 60 seconds. Lots more fun on the ball.
Reverse woodchop: 4 sets, 45lb, 50lb, 55lb, 55lbs. I think.
Bodyweight matrix: I did it twice in the 2:30 range. HATEFUL. I was doing deals with myself throughout my whole workout - if I did all four sets, I could skip them. Then I decided I'd just do one. I did it and found myself resetting my timer during the rest. I guess I subconsciously knew I'd do them, I just had to pretend not to? I'm ridiculous.
I was doing deals with myself throughout my whole workout
Ahhh a fellow deal maker! I did that last night with intervals. I told myself just do 4, but then I ended up doing 6 anyway. By the time you are actually doing it, it never seems as bad as when the whole workout is still ahead of you.
We are about in the same place in stage 5, I have a week vacation at the exact end of stage 6, so I will take a week off before 7. We are going to a lake cabin so I might still try to do some exercise. I have a really hard time taking a week off of anything entirely.
I'm a dealer, too! It's how I get through the tough spots.
Your workouts look great! I'm just finishing Stage 3...one B workout left. Stage 5 doesn't sound as intimidating as it used to...I'm so glad you are sharing your journey. It encourages those who follow in your steps!!
Heh, I'm such a log slacker. I finished up Stage 6 on Monday and I start Stage 7 tonight. My plan is to do the first six workouts of Stage 7, repeat Stage 6, and then go back and do the final six workouts of Stage 7.
Stage 6 went pretty well but I'm still not able to do a chin-up. I definitely made progress but of the three negative chin-ups, I'm only able to really go slow on the first one. After that my arms are too tired. My biggest breakthrough was being able to do two sets of 6 push ups on the floor! That is a huge gain for me, sad as it sounds.
I've been working hard on cleaning up my diet and I've lost the two pounds I gained plus another one, so I'm down to 127.
I'll admit I stopped doing protein shakes after my weeknight workouts because it seems silly to slug down a shake and then eat a full dinner an hour later. It was too much, so I save the shakes for after my weekend morning workouts.
Later I think I'm going to post side-by-side photos of me in February up to my current photos. No dramatic changes, but I can see a small difference and I can definitely feel it.
Hey you're back. Sounds like things have been going well for you! We can battle through stage 7 together. Are you planning on doing 6 or 12 workouts?
My plan right now is to do 6, then repeat Stage 6, then do the other 6. Ugh.
Okay, so last night was my first Stage 7 workout and it went pretty well except for the pushups. I am the weakest weakling that ever weaked. HOW IS IT POSSIBLE that I still can't do a full set of 15 pushups? I've been doing the NR since FEBRUARY. It's so incredibly frustrating. I've never had a very strong upper body but this is ridiculous. So, that's why I'll be repeating Stage 6 after I finish the first 6 Stage 7 workouts.
Anyway, here are the numbers:
Stage 7 Workout 1
Barbell Squat: 55/8, 55/8 (it had been so long since I did a regular squat that I wanted to work on form again before adding more weight)
Static Lunge rear foot elevated: 15/15, 20/15, 20/15, 15/15 (I did these as regular static lunges because all the steps were locked away. The weight is per dumbbell, so 30lb and 40lbs total.)
Push Up: 5/5 (floor/30 degrees), 4/4 (floor/30 degrees), 8@30 degrees, 6/6 (6@ 30 degrees, 6 on my knees). Yes, my friends, I couldn't do 15 pushups. Not even from 30 degrees.
Barbell Deadlift: 40/15, 50/15, 50/15, 50/15
Dumbbell bent over row: 15/15, 20/15, 20/15, 20/15 (so, 20lb in each hand.)
Hey it was just a little while ago that you did your first real pushup. Now you are already sad that you can't do 15!!? It takes some time to get stronger girl! Have you had the chance to ride again yet? I have a horse but haven't ridden him in about 5 years now.
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The BIGGER I get the smaller you look
Hey it was just a little while ago that you did your first real pushup. Now you are already sad that you can't do 15!!? It takes some time to get stronger girl! Have you had the chance to ride again yet? I have a horse but haven't ridden him in about 5 years now.
Ha, you're totally right, but I'm just mad that I can't do 15 even from 30 degrees. I know I'll get there but I want to be there NOW. Wah wah wah.
You have your own horse!! Why don't you ride him? What's his name? I'm now doing lessons twice a month just for fun. Here are some photos from a few weeks ago:
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