Stage 6

So I just got back from the gym (and holy cow inhaling my protein smoothie and then my lunch) and this is a whole new thing!  I know the book says this stage is optional but since I'm really after strength anyway, and I don't want to miss anything, I'm going for it.

So - the first exercise calls for negative chin ups.  I ended up just being able to do the chin ups.  (Yay me) So I did 3 sets of 3.  I don't know if I should just keep going for more chin ups each time or start in on pullups instead, which are a little harder.

I can already tell I'm going to be sore tomorrow, there were times when I was just shaking, esp. the lat pulldowns which you are supposed to hold in the down position for 4 seconds.  I love this program.

And this stage looks like the workouts are a lot shorter too, thankfully.

Original Post by maha-kisa:

Second workout A didn't seem so bad. I guess I was just somewhat depressed because of the knee.

Even if it takes me longer than 10 workouts, I WILL build strength for a chin-up. And I won't beat myself up for not doing it fast enough.

 

Oh, and it turns out I've been doing this program for 5 months, so I decided to take some pictures on Sunday. They are in the Gallery if anyone's interested.

Wow, very nice pictures!  Without sounding weird just let me say you are a very beautiful woman.  

Original Post by maha-kisa:

Even if it takes me longer than 10 workouts, I WILL build strength for a chin-up. And I won't beat myself up for not doing it fast enough.

 I expect you'll get there faster than you think, just keep at it, which I'm sure you will. 

And - you're looking great! 

Nice pics - you look great!

Oh, wow, I didn't expect such a reaction. Thanks for the kind words ladies! I'm very grateful for all the support I'm getting here.

looking good maha-kisa. 

ok i know im jumping the gun since im back on boring stage 5. but for stage 6, i have an unstable chin up bar at home, and i can do the push ups at home. however i do not have access to any weights at home, so do you think i would be able to get away with doing the split squat (that's the one right?) workout B when im at the gym? my lame gym has nothing that can be used as a chin up. i've been asking for a month now, and about a barbell but there's just no room.

i planned on doing some metabolic exercises after workout A anyway, like the BWM or/and some others for a lower body workout?? whatcha think?

also was planning on adding some of these workouts chad's the_fast_track_to_a_hard_ass , while on stage 6. i want to really only focus on my bum and the chin ups during the weeks of stage 6. can't wait!!!!

Hey everyone,

What is your cardio situation with Stage 6? No intervals at all? No BWM? I don't know what to think!

I haven't been doing almost any cardio at all during Stage 5 b/c I bummed my knee out a week or so ago doing back squats and then by backpacking on it fo a weekend. It is just starting to feel better and I start Stage 6 this week and was looking forward to doing some running, but alas I saw none in the book. 

I really hope stage 6 is good for me. Stage 5 sucked so much that I just stopped doing what the book said and started doing 3 sets of 6-8 reps of all the exercises and substituted real deadlifts and back squats for the first sets of exercises... I couldn't handle being in the gym for almost 2 hours, either, so I switched to 90 second rests. It made me feel a lot better and made the workouts more tough. But I'm excited to start a strength phase, since my goal right now is to grow my legs.

I enjoyed stage 6 much better than 5 mostly because it took alot less time to do!  I personally did not do any cardio or HIIT, but that would totally be up to you if you'd like to add it!  Stage 6 workouts are short enough so you don't feel like you are working out forever if you add anything after. 

Didn't mean to abandon the group, but I didn't feel like posting last couple of weeks. I finished stage 6, and am already half way through the first cycle of stage 7.

I am not able to do an assisted chin up yet, but I'll keep trying. I am actually considering doing stage 6 again in between stage 7 cycles.  Stage 6 was definitely my favourite. Short, hard, I didn't feel exhausted and winded afterward, but my arms felt like they were bruised from the inside.

octo-luv, I had to substitute some of the exercises because of the knee injury. I did barbell squats instead of split squats in workout A throughout the entire stage, and deadlifts instead of reverse lunges for the first 3 workouts B (this wasn't a good substitution at all, but I had to do something... deadlifts sounded like a good idea)

I personally would not add any metabolic exercises to this stage. I may be wrong, but it felt like my muscles were really breaking down and repairing, and BWM or HIIT would promote more breakdown and interfere with recovery. This is just my personal feeling, may have nothing to do with reality.

ok maha-kisa, i have no idea how im going to feel when doing stage 6, so will defo take what you say on board. ill try out a few things and just listen to my body (carefully). im starting stage 6 next week, no matter what, if not i'll never get on to it!!!

ive just been so lost these last couple of weeks recovering my shoulder. i have client meetings/dinners, a wedding & pms/cramps that have interfered with my eating & exercising. i don't think i'll be able to fit in all of the rest of stage 5's workouts this week but i will try. but stage 6 next week or bust!!!

im actually going to just do the unassisted chins at home before i go to the gym to complete the rest of the workout.  seems to make the most sense.

Does anyone else find it fishy that the book has an A1, A2, A3 and then C1 and C2 for Workout B, but no B sets?

A triple super set seems strange...

I also noticed it, but I'm sure it's a typo (meant to be B1, B2).  I think the first 3 were meant to be alternating, so no mistake here. Alwyn usually separates big/compound movements like squats and deadlifts at the beginning, but not something like a reverse lunge.

never noticed that typo, guess it happends.

so i did my negatives before i went to the gym. i think i got up to 15 seconds on the 2nd set, but the first and last were a bit iffy. im not too sore today which is good. i also added in a 4 minute tabata after the workout on the stationary bike since I finished so fast.

my forearms were killing me though.

anyone out there???

anyway my unstable chin up bar proved to be unstable. luckily only my pride was hurt when husband found me lying on the floor, he didn't like the thing there anyway and it only proved his point, pfft .

going to try again tomorrow, luckily the workout is so short i don't mind going to the gym on a monday when its usually busy.

i now know how billy idol feels, dancing with himself. 

anyway finally found a some what studier home for the chin bar, its not ideal but it'll work for now. even tho the workouts are shorter im finding that i take more time with my warm ups & cool downs. added in 5 minute jump roping as part of my warm up.

Original Post by octo-luv:

i now know how billy idol feels, dancing with himself. 

anyway finally found a some what studier home for the chin bar, its not ideal but it'll work for now. even tho the workouts are shorter im finding that i take more time with my warm ups & cool downs. added in 5 minute jump roping as part of my warm up.

 Awweee...  Glad you found a good place for your chin up bar!  How are you enjoying the stage?  I loved it!  I have a smith machine at home and don't use the smith machine bar for anything but chin ups. 

I do use the lat pull downs and seated rows that are part of the machine.  It also has adjustable arms/pins on the outside of the rack so you can use it as a squat rack and as a place to load the bar for deads.  I use the outside pins to hold my bar for the bench presses too.  It does have a nice group of pully items on it.  So although I am not really using it as a smith machine I am getting a ton of use out of it anyway!

Original Post by yogagirl6853:

I do use the lat pull downs and seated rows that are part of the machine.  It also has adjustable arms/pins on the outside of the rack so you can use it as a squat rack and as a place to load the bar for deads.  I use the outside pins to hold my bar for the bench presses too.  It does have a nice group of pully items on it.  So although I am not really using it as a smith machine I am getting a ton of use out of it anyway!

the wonders of human ingenuity!! im jealous, i really want a home gym.  yeah it took me some ingenuity to figure out where to put up that bar, took about 1.5 hours but i was determined.

I miss stage 6...

Octo, can you do an unassisted chin-up yet?

Original Post by maha-kisa:

I miss stage 6...

Octo, can you do an unassisted chin-up yet?

 only if i do a little jump just before, which is better than in jan when i tried on one of my  friends. but still not considered an actual pull up from the hang position. but i only started stage 6 last week, so there's time, im determined.

oh woe is me, my trousers are fitting extremely tight, ugh feel like a slob. but its my own fault these last few weeks i've been all over the place with my diet & taking time out from exercising.  BUT no more!!!! i forgot how tight pants feel but im not going there again.

OK Octo, quit dancing with yourself.  I'll join you on this thread since I started Stage 6 today.  I just finished Hyp I in NROL Monday and was thinking of starting Hyp 2.  But Hyp II calls for chinups, so I figured I better to back to Stage 6 in NROLFW and perfect my chinups.  I will only do a few workouts however, before I take a week off.  I am going on vacation June 23.  Since I don't plan on working out while I'm away, I decided to delay my week off after finishing Hyp I.   After vaca, I'll be back to finish stage 6.

I'm glad I finally got around to doing it.  I liked it.  I found that I could already do a few chinups so I didn't do the negatives.  I did 4 sets of 3.  I couldn't really get all the way up on the 3rd chinup each time, so I hung there for a while with my chin ALMOST over the bar.  I really liked the split squats.  Overall, the workout felt really short so I went on the treadmill for 30 minutes after I finished.  Great workout today!!!  If only I could nail the nutrition.  Haven't I been saying that since I started this program back in Sept 08?!!?  I'm so frustrated with myself.  I put myself on the wait list to join the wagon jumpers group.  Maybe they can help me stick to my eating plan.

Octo, good going installing a chinup bar yourself.  Hope you didn't hurt yourself when you fell.  Did you get it all worked out now?  I installed a chinup bar in my basement for the days when I work out at home.  It's a little lopsided, but stable.  But I can't do lat pulldowns at home so I'm trying to get to the gym.  The kids finish school tomorrow so that means 6 am workouts.  Yikes!!!  Wish me luck.