Wow, Jane! I was so excited to finish Stage 2 today so I could move on to Stage 3 but now I'm kind of wishing Stage 2 would linger a bit longer.... LOL
Quote:
Originally Posted by LoriAnne
The saddest part of the body matrix is when you don't even have the energy to wipe the tears from your eyes.
Workout looks great and congrats on finishing Stage 2. I'm not taking a break before Stage 3 either, were there any indications that we were supposed to?
Alternating Set Partial Single Leg Squat
6xbw
6x5's
6xbw These are HARD!!!
Wide Grip Lat Pulldown
6x50
6x55
6x60
Alternating Set Back Extension
3x6xBW
YTWL
3x6x7.5's
Alternating Set Swiss Ball Crunch
3x6xbw long arm
Reverse Crunch holding Swiss Ball with feet
3x6xbw
Lateral Flexion - Side crunch on Swiss Ball
3x6xbw
Prone Cobra
60 secs/90 secs/75 secs
Well, B isn't as hard as A, but still a long workout. Didn't get my HIIT in tonight, as I got to the gym too late. Then, came home to a clogged toilet. Thank god I have more than one toilet because I sure don't know what to do ! I guess I will need to start figuring it out!! LOL!
single leg squats made me angry....REALLY angry. I could do 12 ATG reps on my right leg, but the left one ... only half way. There must be a sticking point somewhere. Gotta locate and annihilate it. Hey, Jane, holding a small weight in front actually helps with balance.
single leg squats made me angry....REALLY angry. I could do 12 ATG reps on my right leg, but the left one ... only half way. There must be a sticking point somewhere. Gotta locate and annihilate it. Hey, Jane, holding a small weight in front actually helps with balance.
Did you do them from the floor or a bench? I tried both, but didn't trust myself on the bench. I'm going to try holding the weight in front....that makes sense because that's the way I do my single-leg RDL's, too.
Did you do them from the floor or a bench? I tried both, but didn't trust myself on the bench.
I did them on the bench at the gym. At home I use a 6'' step stool. Yeah, the bench is kinda wobbly. Don't you wish our gyms had those plyometrics platforms?
WHat is a "partial single leg squat", can you explain? And a prone cobra, is that like the yoga thing, almost just like a stretch?
Hmmm.....let's see if I can describe this. You are standing either on the floor or on a bench. You are on one leg. The other leg is either bent slightly back if on the floor, or hanging off of the side of the bench. You squat with one leg, as if sitting and come back up on the one leg.
Prone Cobra. You are on your stomach and you raise your head and shoulders and your arms are up with your thumbs pointing towards the sky contracting your shoulder blades. You hold this position for the required amount of time.
It looks like workout B really does a lot less leg work than A. Is that because you do the cardio afterward and you need the leg strength/energy for that?
It looks like workout B really does a lot less leg work than A. Is that because you do the cardio afterward and you need the leg strength/energy for that?
In one of the recent editions of Mens Health (50 Best Gyms?) I think I remember Alwyn suggesting using the leg matrix to boost fat burning, so I'm guessing the HIIT would perform the same function.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Stage 3 Workout A is FREAKING hard!!! (It bears repeating)
March 14, 2008 Stage 3 Workout A (2 of 4)
One Armed DB Snatch
6x20 db
6x22.5 db
6x20 db I LOVE these!!!!!
SUPERSET DB Single Leg RDL
6x25 db (one dumbbell)
6x15's (pair)
6x20's (pair) Once I nailed the 25 lb by itself, I knew I needed to switch to pairs of db's
Barbell Bent Over Row
6x60
6x65
6x70
SUPERSET DB Single-Arm O/H Squat
6x10 and 12.5
6x10 and 15
6x10 and 15 For those not familiar with these....you hold the ligher DB over your head and the heavier one between your legs and squat
DB Incline Bench Press
5x22.5's
6x20's
6x20's
SUPERSET Plank
60 secs
60 secs
35 secs I am fading by this time...wish these were at the beginning
Reverse Wood Chop
6x20
6x20
6x20
BODY WEIGHT MATRIX -- HARD!!!
24 squats
12 lunges on each leg
12 lunge jumps on each leg
12 squat jumps
rest
24 squats
6 lunges on each leg
6 lunge jumps on each leg
10 squat jumps
WHEW!!!
Conversation at gym today WHILE I AM IN THE MIDDLE OF MY DB SNATCHES
Lady: Excuse me, but you are doing those wrong. You are supposed to row the DB up to your shoulder and stop and then push it overhead
Me: No, I am not doing DB rows, nor and I doing O/H presses. I am doing DB snatches
Lady: But you are supposed to stop at your shoulder
Me: No, I am doing DB Snatches
Lady: But you are doing them wrong
Me: Excuse me, but I really need to finish my set
Geesh!!!!! By the way, I LOVE, LOVE, LOVE DB snatches!! What a rush! I took all of Lisa~'s advice and I totally get these!!
How freaking rude of that lady! This is why I don't mind not having a "real" gym around here. I'd get into too many knock-down bloody bar room brawls over people who annoy me.
Quote:
Originally Posted by missjane
SUPERSET DB Single-Arm O/H Squat
6x10 and 12.5
6x10 and 15
6x10 and 15 For those not familiar with these....you hold the ligher DB over your head and the heavier one between your legs and squat
I thought we were supposed to use twice the weight of the higher one on the lower one? Like if you use 10 above, use 20 over. I probably read that wrong, will have to go check when I next get off my aching butt & hams. Whatever the answer, these things suck!
You're right, Diane. For the DB squat, one is supposed to be twice as heavy! I'll fix that next time. Thanks for pointing that out. I think I'll do 20/10.
The lady, however, interrupted the snatches, not those squats. But, she probably would have if she had stuck around!
I sure didn't FEEL sweet! Usually, the ipod keeps everyone away and stops interruptions. Not this time, and, in the MIDDLE of my set, no less!
But the thing is that she probably would speak to you again. I'm sure I would have said something that would cause her never to speak to me. I'm definitely impressed.
__________________ Just because your mother thinks you're special doesn't mean I do
You're right, Diane. For the DB squat, one is supposed to be twice as heavy! I'll fix that next time. Thanks for pointing that out. I think I'll do 20/10.
Well, crap. I was hoping you were right. LOL
Quote:
Originally Posted by DanceDiva
But the thing is that she probably would speak to you again. I'm sure I would have said something that would cause her never to speak to me. I'm definitely impressed.
Conversation at gym today WHILE I AM IN THE MIDDLE OF MY DB SNATCHES
Sooo annoying!!! I hate it when people just can't mind their own business! And she indeed may speak to you again...Do you wear headphones? Sometimes it helps...Although on some days I'm with my ipod and a cap basically on my eyes and they still manage to say something...
Alternating Set Partial Single Leg Squat
3x6x10 lb db held in center I'm still so amazed that all this single leg work has brought to light that my LEFT leg is my weaker leg -- suprising, since I am left-handed
Wide Grip Lat Pulldown
3x6x60
Alternating Set Back Extension
3x6xBW
YTWL
2x6x5's
1x6x7.5's
Alternating Set Swiss Ball Crunch
3x6xbw long arm holding 5 lb weight I took this aaallll the way back and ONLY used my abs to pull myself up, making certain that the ball didn't move, my arms didn't move and my head didn't move. Anyone who says crunches are easy are NOT doing them like this!!! Whew!
Reverse Crunch holding Swiss Ball with feet
3x6xbw
Lateral Flexion - Side crunch on Swiss Ball
3x6xbw
I'm still so amazed that all this single leg work has brought to light that my LEFT leg is my weaker leg -- suprising, since I am left-handed
I am right-handed and my right leg is the weaker one in step-ups and single leg work also. Other people I talk to find the same thing. It seems to be a balance issue rather than a strength issue. I wonder if it's because I would lead with my right leg in most things (e.g. kicking or stepping up onto something) and therefore the left leg becomes the one that I use to balance on more often.
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