Stage 7 - Am I missing something?

Cathy · 05-27-2009, 07:53 PM

I start Stage 7 tomorrow morning... I have made my workout log and while doing it noticed there is no abdominal work nor intervals... is there supposed to be and somehow I have missed this?

rubyam · 05-28-2009, 05:55 AM

Nope. I'm also starting 7 this morning

and I am anticipating it will be very tough just the way it is.

karozel · 05-28-2009, 09:07 AM

I didn't make it all the way through Stage 7 because of an injury, but I can tell you you probably won't need the intervals. The high reps with short rests are killer!

If you want to do some ab stuff at the end of a workout it probably wouldn't hurt, but I also don't think it would hurt to take a break from them for this Stage either.

rubyam · 05-28-2009, 09:26 AM

OK I'm back. I had to lie down for about 5 min at the end of my workout until my heart felt like it wasn't going to leap out of my chest. Definitely no need for intervals.

Cathy · 05-28-2009, 01:56 PM

rubyam

Did mine first thing this morning - I actually had to wait a bit longer than 30 seconds a few times to catch my breath - I felt a bit shaky.

My pushups were pathetic - doing them all so close together.

What are your plans after you are finished the program? Are you doing it again or doing something else? Also, what have you thought of it - have you noticed a lot of changes in your body, weight etc?

LisaS · 05-28-2009, 02:43 PM

I almost posted yesterday that you should hold off on your question about it not being enough to do and maybe needing intervals or more ab work until you'd done one of the workouts (insert evil chuckle here)

rubyam · 05-28-2009, 04:09 PM

Quote:

Originally Posted by Cathy

rubyam

Did mine first thing this morning - I actually had to wait a bit longer than 30 seconds a few times to catch my breath - I felt a bit shaky.

My pushups were pathetic - doing them all so close together.

What are your plans after you are finished the program? Are you doing it again or doing something else? Also, what have you thought of it - have you noticed a lot of changes in your body, weight etc?

Yeah I had to pause in the middle of some sets and a bunch of my rests were longer than 30 seconds. The only set I got through easily was right after I got in an argument with one of the owners of my gym about putting a clock on the wall in the free weight area, but that's another story.

I did push ups on the bench. I knew I couldn't do 15 reps any lower.

I am not sure about what I'm doing after. I bookmarked a thread on here with lots of ideas. I have found that my cardio endurance has really gone down (did the couch to 5k program right before this) so maybe I will work on that for a bit. I only have time to exercise 3 days per week right now so I have to pick carefully. I've only been following the exercise portion of the program not the diet. I haven't lost weight but I have lost fat and gained muscle for sure.

What about you? Its cool to find someone at the exact same point in the program.

Cathy · 05-28-2009, 08:24 PM

LisaS,
Ha!Ha! on the evil chuckle... yup this was a surprise even though I had read other posts on this.

rubyam
I have definately seen some muscle and body composition changes - unfortunately, I feel like my butt & thighs may be a bit bigger... I really didn't need that - some of my pants are actually a bit tighter in that area yet looser in the waist. I am so much stronger than I was and I had been doing weights for a long time before this. I walk on the off days of NROLFW so my cardio is not to bad. Whatever I do next I plan on doing the diet portion and hopefully lose 20 lbs. Anxious to see what workout 2 will feel like and also how we will feel tomorrow (not feeling to bad tonight)

rubyam · 05-30-2009, 11:18 AM

Well workout 2 was easier for me. I broke some of the exercises (squats and step-ups) into mini-sets of 5 where I paused after 5 reps to take 4 or 5 deep breaths and it really helped me pace myself. Also I think that the split squats and push ups are two of the harder exercises for me and the ones in the other B exercises are just easier. I'll see how it goes on Tues for workout 3. My thighs are still very sore today from workout 1.

Cathy · 05-30-2009, 04:50 PM

Quote:

Originally Posted by rubyam

Well workout 2 was easier for me. I broke some of the exercises (squats and step-ups) into mini-sets of 5 where I paused after 5 reps to take 4 or 5 deep breaths and it really helped me pace myself. Also I think that the split squats and push ups are two of the harder exercises for me and the ones in the other B exercises are just easier. I'll see how it goes on Tues for workout 3. My thighs are still very sore today from workout 1.

The exercises in 2 were easier for me, however, the way it was set up was really tough... I was sweating so much. Had planned on walking after my workout and instead came home and sat on my butt for almost an hour.

You mentioned your thighs are still sore? I am not sure if I did something wrong but I didn't get that really bad soreness that I have had in the first work out of the other levels. I don't even think I could go up in weights cause I don't think I would be able to do the 15 reps. Have you been doing 15 or 20 reps?

Very fun to have someone at the exact same stage and workout...

rubyam · 06-01-2009, 07:43 AM

I have been doing 15. I am sure that soreness or lack of soreness doesn't mean you did anything wrong. This is probably my payback for skipping the body weight matrix in stage 5

CarolG · 06-01-2009, 08:29 AM

Hi, I am also up to stage 7. Did workout 4 today. Somehow I don't think I'll be repeating the six workouts again. I am finding it incredibly hard work.
I am doing 15 reps also.

After this, I don't know. I was thinking of doing the original NROL fatloss 1, but if its anything like this stage, I'm not so sure.

Jenergy · 06-04-2009, 12:56 PM

I just did my second Stage 7 workout this morning. I'm using all the time I save by not have a BWM or intervals by stretching longer & having some quality time with the foam roller. I'm hoping this will alleviate some of the soreness.

I think exercises like squats and pushups give your abs plenty of work if you're doing them right.

rubyam · 06-05-2009, 09:08 AM

Workout 4 done! I'm not feeling sore any more but I did have some issues with my grip today. I switched the last set of step-ups to partial single leg squats without weight and I was able to do my final lat pulldown set a lot better.

rubyam · 06-09-2009, 09:04 PM

I just finished 6, how are the rest of you doing?

I think I might take my next lifting day off. I was feeling very blah today (could be the weather) and my back isn't feeling so great now.

Cathy · 06-10-2009, 05:25 AM

Quote:

Originally Posted by rubyam

I just finished 6, how are the rest of you doing?

I think I might take my next lifting day off. I was feeling very blah today (could be the weather) and my back isn't feeling so great now.

I am finished Stage 7 (for now)... I am going away on vacation and am contemplating doing stage 7 again when I get back. I think my body is ready for a break, like you my back is a bit sore and yesterday's workout I had to go lower for step-ups and just didn't feel "strong" - it was tough!

Now to decide what to do next...

poppypixie · 06-10-2009, 07:33 AM

Quote:

Originally Posted by Cathy

I am finished Stage 7 (for now)...

Congratulations!

rubyam · 06-10-2009, 01:02 PM

Have a great vacation!

rubyam · 06-16-2009, 09:17 AM

So I just realized today that for stage 7 going through the 6 workouts for the second time is optional. Oops. Anyway I just did the 7th workout so I guess I will be going for "better man" status

Jenergy · 06-17-2009, 01:52 PM

I just completed workout 5 of Phase 7. I'm thinking I'm going to run through 'em one more time. I do feel so very, very virtuous when I am done.