Well, as I mentioned elsewhere I am a big butch on weights so I think I will be fine skipping it. Plus I cleverly lost my original logs so I have the perfect excuse. : ) I'm off to the gym to try out Stage 2! Sounds like I may skip the intervals today from everyone's comments!
Well, I just finished my first Stage 2 workout. Kicked my butt big time. I added intervals to the Stage 1 workouts, but it doesn't look as if I will need to do that with Stage 2. I am still fighting the urge to throw up, which hasn't happened in a long time.
So, I did too many one-point rows I believe. I did 10 on each side before realizing that if was probably supposed to be 5 on each. OK, for next time. but now I am confused about the lunge and step up--I've always done 10 on each side, not 10 total. That's correct, isn't it?
Whew! Finally I don't feel like I'm going to die. I can see great things coming out of this Stage.
You're right on the workout reps - it's 5 on each side for rows, but 10 on each side for lunges and step-ups.
Good job on the workout - sounds like you really pushed yourself. I hated the fspp the first time I tried them, but I grew to like them and now I really miss 'em (but they'll be back in stage 4).
I was pretty scared at the prospect of doing the fspp--I'm kind of a klutz and I envisioned smashing myself in the skull with the bar or something....but it was sort of fun. Almost. : )
I just had to jump in to say that I actually almost fell over doing the db 1 point row...let's just say that my balance is pathetic!!! It was an incredibly frustrating exercise for me to say the least...I was glad to move on to stage 3 today, until I tried the db single leg romanian deadlift....but I'm getting a little better.
These are certainly a step up from stage 1. I love the planks and found the cobra more challenging than it looked.
For the cuban snatch I did the second set facing a mirror to check my form and I had to lower my weights to maintain good form.
I really feel the reverse lung form the box.
It was nice to get back to more core. I liked doing 3 exercises of core for 2 sets.
PS- I love/hated the interval work which I did on the TM. If I kept my rest to 90 seconds in stead of 2 minutes, does it mean I should have gone faster in the sprints? I did go faster after the first one. Here is what I did
#1) 7.5 x 60 sec,rest 4.0 x 90 sec,
#2) 8.0 x 60 sec,same rest ,
#3) 8.0 x 60 sec , 3.8 x 90 sec,
#4 )8.5 x 60 sec,3.8 x 90 sec,
#5) 8.5 x 60 sec, same rest.
#6) 10% hill @ 4.5 for 2 ", short rest @ 0% hill,
#7) 10 % hill again x1", no rest 12% hill @4.5 x1",
rest 2" @ 4.0-4.5.
I am adding in an iTread 30 " sprint WO on 'A' workout days also.
And one other run of my choice on now NROL4W days.
Hey Stage 2'ers, how's it going? I got a horrendous stomach flu the day after I did workout A. Not related I'm sure. So I'm going to start back up on Monday and call the week off my break between 1 and 2. How is it going for everyone?
I've done A and B twice now each. I'm enjoying the variety of moves in this level.
Quick question- I know we're all going to be different, but would some of you tell me how much weight you are using for the 1 point rows? Thanks.
I am just using two 15# dumbbells because I have to work on balancing - one leg is much worse than the other. Maybe this is cheating, but it helps to gently touch my chin to the back of a chair.
Hi, Elisabeth! I started 1 point rows with 10s and moved up to 15s. I may do 20s next workout - depends if my shoulder is acting up.
Workout B is intense, but after doing the Ab stuff at the end, I kind of get a second wind and have been able to push myself through the intervals. I figure Alwyn has a reason for designing the program exactly the way it is, so I'm doing it exactly like it's written. I've done 2 B workouts so far and have increased my intervals each time.
I started stage 2 yesterday (A) and it kicked my butt. I tried to do HIIT afterwards and got thru about 8 minutes when I thought I was going to fall of the elliptical! Now that I hear you girls say that B is worse, I'm scared!
Question for you though: What is the difference between static lunge rear foot elevated and the Bulgarian split quat?
Just have to say that this program is awesome! I'm gaining weight (which is still difficult for me mentally) but my clothes are getting loose! I feel strong
Hey, everyone....I looked at workout B and it looks brutal...why are there intervals after it? I wonder if it's a big deal to do them on another day?
It could be me, but the B set does slow down a bit towards the end. Not that they're easier moves, but my heart rate slows during them. I suspect that's the only reason I can do the HIIT at the end. I'm not sure I could do it after the A set.
Well, I did the dreaded workout B yesterday. I'm still not 100% recovered from the stomach flu but I couldn't wait any longer. Working out is crucial to my mental health these days.
My observations:
The deadlift was hard. I wasn't sure what the deal was with this, so I started with 10 lbs less than a regular one--95. I definitely felt it and I'm glad I didn't try it at full weight. I think I get it--just a little lower, longer ROM.
Split squat--I felt silly with a 10# plate, since I used to do it with 20# dumbbells, but decided to be a good girl and do it with the dang plate. I did feel it and I think that it's better to get a full ROM, concentrate on that since my legs are relatively weak compared to my arms. I feel it today, baby.
Lat pulldown--no biggie. I was doing 90 with the regular ones but I went to 75--too easy--80#--ok. I'll go for 85 next time.
reverse lunge--same deal, my butch instincts were bruised by using 10# dumbbells, but I'm glad I did and got the form down.
Cuban snatch--What is up with this thing? I had to use 5 # dumbbells!!! I felt like such a wuss! But that last move--pivot thing--was just too hard with anything heavier. My left shoulder hurt yesterday, but it doesn't seem to be injured--just unused to the movement. Anyone know what the point of that pivot thing is? It seemed to work the interior muscles between my shoulderblades--should be good for my posture I guess. Anyone?
The reverse crunch amused me--I'm good at it. The lateral flexion looked so silly in the book, but I did feel it in my abs--what does it work? Obliques? It's weird but I'm assuming there is some reason for it. : )
Prone cobra was good. Overall my back is quite sore, in a good way.
I did do intervals after and did not expire. They were hard though, especially since I'm a little weak yet. I extended my interval time to 60 seconds (from 30) and that really really made a big difference. I wasn't able to go as fast, but judging from my purple face and the way I felt it will definitely shake things up.
Overall, I am sore but not in pain today. I'm going to hop in the hot tub later to loosen things up and do some foam rolling. My bodyfat is down to 28.3% from 31% at the start of NROL, and my weight has finally come back down to the beginning weight after going up 4 lbs. All in all I am really looking forward to results from this stage!
Cuban snatch--What is up with this thing? I had to use 5 # dumbbells!!! I felt like such a wuss! But that last move--pivot thing--was just too hard with anything heavier. My left shoulder hurt yesterday, but it doesn't seem to be injured--just unused to the movement. Anyone know what the point of that pivot thing is? It seemed to work the interior muscles between my shoulderblades--should be good for my posture I guess.
yes - it is a rehab/prehab movement for the small muscles in the shoulder - the stabilizers - small weights are normal and expected here.
Sassy, I can't believe you did HIIT after A. I do A at a pretty good clip, but I need the rest periods and am done when I'm done! During B, I'm thinking to myself there is no way I'm going to make it through HIIT, too, but by the time I'm done with the Ab work at the end, I'm ready to give HIIT a whirl.
Elisabeth, great job on the workout. The box deadlifts are harder because of increased ROM and also for me the extra balancing required. You can't fall off the floor doing regular deadlifts...
Ok How many of you have finished stage 2 and are moving onto stage 3? I finished stage 2 yesterday and was planning on starting stage 3 tomorrow. Or I could do a day or two of cardio and golf and start stage 3 on Monday.
Congrats on finishing Stage 2! I have one B workout left which I will do on Sat. and start Stage 3 on Monday or Tuesday! I think I'll start a new thread titled, "On to Stage 3..."
I was pretty scared at the prospect of doing the fspp--I'm kind of a klutz and I envisioned smashing myself in the skull with the bar or something....but it was sort of fun. Almost. : )
I do my first Stage 2 workout tomorrow, and those darn squat push-presses are scaring me to death, too. I tried the move just with a pole and no weight yesterday, and could just see myself clocking my chin with a loaded Oly bar!
Too, I can't see how my arms can be parallel to the floor at the beginning, without having the bar right up against my throat. Hmmm... maybe it'll all work itself out in the gym tomorrow.
The rest of the stuff looks tough, but fun. These squats, though-- gah, nightmare fuel for me!
Tess- I have three more stage 1 workouts and am also feeling anxious for the front squat push presses! I'm wondering how much weight I should start off with....
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