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.

ok thanks for the pep talk you two. i will forget about it for awhile when i go on to stage 7, maybe it'll give my shoulder time to mend itself too. i did find this artlice on FA that gives another program from Leigh Peele. she mentions that lowering body fat percentage will help, and i know i need to get a greater balance of lean body mass vs. fat mass. anyway here it is...  ladies_you_can_conquer_the_pullup

Ok so my last workout (well it doesn't resemble stage 6 anymore, after weeks of following it) I actually pulled myself up all the way. My form sucked & as you suggested meganr, I pulled my grip closer. But I got up, yay! I'm going to give my shoulder a break for awhile, maybe get it a few massages. Then I'll work on my form again in a few weeks.

Guess it is time for me to review this thread as I will be starting this stage tomorrow -- I'm scared to death of the chin up thing.  

Octo - congrats!  I knew you would do it!

dbackerfan - I loved stage 6.  It was so nice after the really long workouts of stage 5. 

Congrats to octo! That's great!

dbackerfan - there's nothing to be scared of, really. It's a great stage, you'll love it, I'm sure.

Original Post by dbackerfan:

Guess it is time for me to review this thread as I will be starting this stage tomorrow -- I'm scared to death of the chin up thing.  

 

 the only thing you should worry about this stage is how spoilt you'll get doing short workouts. short but effective on the upper body, my arms definitely filled out in the shortest time that i've EVER seen. which i needed cuz im a pear shape, need some balance.

can you believe my push ups still suck, i tried one the other day and my shoulder just wouldn't budge for me.

thanks Maha & Yoga. Not too many of my friends seem to appreciate my new accomplishment, haha, but i always have you guys.

Woot!!  Awesome job! 

dbackerfan -- I actually skipped Stage 6 (book says it's optional).  I hated the idea of having to sub in things because my chin-ups and push-ups still suck.  I kind of wish now that I had done.  Everyone seems to enjoy it so much! 

ugh, so i can't do any shoulder work for the next 10 days, so i can't go onto stage 7 just yet. anyway i've read in a couple of places that doing negatives very slowly is not good for your shoulder, my physical therapist ditto'd that as well. too much eccentric contractions. so just beware for some of you that have any shoulder problem. i just gotta put it out there.

Wow, that's good to know!  I haven't done any in a while, but I was thinking about doing some in place of pullovers and such (since I don't have a pulley system). 

Good to know, as I do have shoulder problems -- rotator cuff surgery ~19 months ago and I still have some ROM issues and that side is always tighter/weaker even though it seems like I'm constantly trying to work it. 

Ah well, my negatives were never really slow...  more of a controlled fall, lol. 

Oh no -- I have shoulder issues as well- just some pain every once in awhile.

I did try the negatives didn't do well at all. 

My right calf is the only thing hurting this morning from the barbell lunges.

As far as the short workout it was almost too short- I felt like I needed to do more of something.  Seemed strange to get out of the gym in 45 minutes even with doing some treadmill work.

Workout B done yesterday -- the reverse incline killed my ribs of all places -- I think it was the angle I had to hold onto the incline bench.  I couldn't do it on the incline weight bench and used the ab incline bench

Also the shoulder lunges were awesome.  -- my legs are feeling it today. 

This weekend after workout b my hamstrings were hurting.  Last night attempted the negative chin ups yet again and failed miserably -- in fact I ended up hurting myself --not a good thing.  Put ice on my muscle under arm above breast where I feel like I tore the darn muscle it hurt so bad.  Feeling better this morning but still hurts to open my sliding glass door. 

Luckily we have ice packs at work

I have decided negative chin ups are no longer in my attempts.  Maybe once I lose 50 lbs I'll be able then to lift my body weight but for now I'm just going to skip that step.

Ouch! Hope everything else went okay in the workout. 

Yeah, I'm pretty well convinced I'm not going to be able to chin-ups anytine soon.  But if I can lose 10 more pounds and gt stronger, I'm going to shoot for being able to do one next January. 

You would think doing one little exercise wouldn't be that big of a deal but man oh man that neg chin thing is crazy whaecked!!!

Been having the best time with this stage other than that one issue its so fast a

I still am dong intervals after each session.  

My shoulder is still F-ed. I think I only should've done the negatives every other workout & to not go so slow. Oh well, live & learn.

DB I would go for assists right now if I were you, I did a few on stage 6 and they did help.