Let's Count Up to 16 Weeks of Strength Building
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Week 10
Routine: Workout A
Squat
Set 1: 78 lbs × 6
Set 2: 78 lbs × 6
Set 3: 78 lbs × 6
Set 4: 78 lbs × 6
Bench Press
Set 1: 59.1 lbs × 6
Set 2: 59.1 lbs × 6
Set 3: 59.1 lbs × 5
Set 4: 59.1 lbs × 4
Notes: Failed on my last two sets even though I only increased by 1.1 pound. Oh well, at least I'm still progressing.
Bent Over Row
Set 1: 62.2 lbs × 6
Set 2: 62.2 lbs × 6
Set 3: 62.2 lbs × 6
Set 4: 62.2 lbs × 60 -
Week 10
Routine: Workout A
Squat
Set 1: 78 lbs × 6
Set 2: 78 lbs × 6
Set 3: 78 lbs × 6
Set 4: 78 lbs × 6
Bench Press
Set 1: 59.1 lbs × 6
Set 2: 59.1 lbs × 6
Set 3: 59.1 lbs × 5
Set 4: 59.1 lbs × 4
Notes: Failed on my last two sets even though I only increased by 1.1 pound. Oh well, at least I'm still progressing.
Bent Over Row
Set 1: 62.2 lbs × 6
Set 2: 62.2 lbs × 6
Set 3: 62.2 lbs × 6
Set 4: 62.2 lbs × 6
Awesome progress!!!0 -
Workout A
Barbell Squat 50 lbs x 10
Bench Press 40 lbs x 10
DB Single Arm Row 20 lbs x 10
I am increasing all lifts by 2.5lbs next time !0 -
Starting to feel better, almost over this silly cold. Shoulder is still sore, but I think a couple more trips to the chiro and I will be right as rain.
Today's workout was very smooth and feeling good about form (though always worried @ the gym when it's that time of the month, so silly I know).
Squats: 5x5@150pds(since the deload, my knee is feeling better)
Bp: 5x5@75pds (highest I have lifted so far on this, yay!)
Barbell row: 5x5@100pds (much happier with the form)
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Hello everyone, I usually post each workout in the monthly thread, but I don't think I've really shared much details about myself. Also, weekly is a nice way to see progress.
Details about me:
- Beginner
- 5'2.5"
- 141lb
- I would like to build strength and lean out. A slow body recomp.
- SL5X5 every other day.
My starting weight was 166lb (when I joined MFP, my heaviest was a few months before joining MFP I was pushing 180lb). Currenty, I don't pay much attention to the scale, I measure myself every now and then. I eat at (or a little under) maintenance, I'm still trying to find the right balance of my calories/macros for the recomp.
I started SL around October last year. I was about a month in and had to suspend my gym membership. I was working out at home with some 10lb and 20lb dumbbells I had. January I purchased a power rack, barbell, and weights for my home. February has been my first full month of SL5x5 (I started over).
I will post last week's workouts (week 3, today starts week 4).
Week 3
SL5X5
02/22 - A
Squat: 5x5 85lb
Bench: 5x5 65lb
Row: 5x5 80lb (I tried going for 85lb, but after 1 rep I just knew I wasn't ready for it yet and deloaded.)
02/24 - B
Squats: 5x5 90lb
OHP: 3x5 50lb 2x4 50lb (OHP is my worst.)
DL: 1x5 120lb
2/26 - A
Squat: 5x5 95lb
Bench: 3x5/2x4 70lb (Failure on last 2 sets. Will hope to complete 5x5 next time.)
Row: 5x5 80lb (I don't remember why I didn't go for 85lb)
2/28 - B
Squat: 5x5 100lb
OHP: 5x5 50lb (FINALLY!!)
DL: 1x3 130lb (Failure. Will try again next time.)0 -
sixpacklady wrote: »Workout A
Barbell Squat 50 lbs x 10
Bench Press 40 lbs x 10
DB Single Arm Row 20 lbs x 10
I am increasing all lifts by 2.5lbs next time !
Way to go sixpacklady! Feel so good getting stronger!0 -
Starting to feel better, almost over this silly cold. Shoulder is still sore, but I think a couple more trips to the chiro and I will be right as rain.
Today's workout was very smooth and feeling good about form (though always worried @ the gym when it's that time of the month, so silly I know).
Squats: 5x5@150pds(since the deload, my knee is feeling better)
Bp: 5x5@75pds (highest I have lifted so far on this, yay!)
Barbell row: 5x5@100pds (much happier with the form)
Dang you do some heavy lifting.
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Jackie0Marie wrote: »Hello everyone, I usually post each workout in the monthly thread, but I don't think I've really shared much details about myself. Also, weekly is a nice way to see progress.
Details about me:
- Beginner
- 5'2.5"
- 141lb
- I would like to build strength and lean out. A slow body recomp.
- SL5X5 every other day.
Week 3
SL5X5
02/22 - A
Squat: 5x5 85lb
Bench: 5x5 65lb
Row: 5x5 80lb (I tried going for 85lb, but after 1 rep I just knew I wasn't ready for it yet and deloaded.)
02/24 - B
Squats: 5x5 90lb
OHP: 3x5 50lb 2x4 50lb (OHP is my worst.)
DL: 1x5 120lb
2/26 - A
Squat: 5x5 95lb
Bench: 3x5/2x4 70lb (Failure on last 2 sets. Will hope to complete 5x5 next time.)
Row: 5x5 80lb (I don't remember why I didn't go for 85lb)
2/28 - B
Squat: 5x5 100lb
OHP: 5x5 50lb (FINALLY!!)
DL: 1x3 130lb (Failure. Will try again next time.)
Hello JackOMarie. You are only .5" taller than me. I like the way you are focused on taking it slowly. Your weights are very impressive. Great job!0 -
Week 10
Routine: Workout B
Deadlift
Set 1: 96.4 lbs × 6
Set 2: 96.4 lbs × 6
Set 3: 96.4 lbs × 6
Set 4: 96.4 lbs × 6
Lat Pulldown
Set 1: 60 lbs × 6
Set 2: 60 lbs × 6
Set 3: 60 lbs × 6
Set 4: 60 lbs × 6
Shoulder Press
Set 1: 43 lbs × 6
Set 2: 43 lbs × 6
Set 3: 43 lbs × 6
Set 4: 43 lbs × 6
Notes: OMG! Did the overhead press at a nice pace and less time in between sets and it was relatively easy. Could have increased but wanted to enjoy the moment. I've obviously gotten stronger on this exercise. Will increase next time. So does this mean I've built some additional muscle in addition to getting stronger? I'm going to tell myself that regardless. LOL! I seriously cannot believe I OHPressed those 43 pounds like nobody's business! Yeah me!!!0 -
Hi all. I've been out for a few days due to a death in the family so I haven't been active since Sunday's 12 mile run. I did get out to the gym today and had to deload my SL workout.
(DDHFree - No this won't be my first race. I've been a runner for the past 20 years and have ran numerous half marathons and 10-mile races although my PR times are all over the place.)
workouts today:
Squats: 5x5 @ 100 lbs.
bench p: 5x8 @ 65 lbs.
b.o. rows: 5x8 @65 lbs.
cardio: 45 minute run / intervals.0 -
dcresider, I am so very sorry about your loss. Glad to see you are still doing healthy things for yourself even during trying times.
So you're a long time runner like myself. I am happy to give it a break for awhile although I still go out for about 4 or 5 miles light jog every other weekend. But it's mainly for heart health or for extra calories to eat on the weekend. LOL! I do a brisk 25 to 35 minute walk at work each day. For the same reason, heart health and a few extra calories eat.
You are doing so well to handle both running and strength training. I know the commitment that running requires so you go girl! And hand in there!0 -
DDHFree. Thank you for your condolences. Yes, I like to run... and sometimes I don't (especially after training for a half). I tried doing SL without any cardio but ended up eating more and gaining weight. I'm very much a foodie so I had to add cardio to my workouts again.
My eating habits are pretty bad at night and need to figure how to control that. I try to add extra protein to my diet via whey powder, fish, chicken and meat but sometimes the extra protein grosses me out.
I'm tempted to try Intermittent Fasting 16:8 to see if that will do anything to my metabolism, but other than that, I try to eat clean.
Just curious: are you following macro recommendations here on MFP?0 -
Dcresider, I’m not doing any serious cardio for the opposite reason you gave. LOL. While running, I was always so hungry and just overate all the time. Granted, I almost always ran more than 10 miles at a time because I was either training for a half or a full.
I can certainly relate to the eating challenges that you mention. I also enjoy eating at night. And for the first time I am eating at night and eating IN BED . This site is a game changer for me. Once I grasped the concept of CICO and fully accepted it, things are falling into place. Next I had to figure out how to manage my calories when you have to eat at a deficit. So I don’t eat breakfast unless you consider my 125 calorie 8 oz omega 3 drink and my 8 oz. 25 calorie green drink breakfast. I don't drink them for hunger but instead consider them my natural medicine in a bottle.
I eat my first real meal at noon every day. I guess technically its intermittent fasting but personally I don’t see it that way. I am just eating in a way that allows me to maintain a deficit and fit my lifestyle of WHEN I eat the most. Plus, I’ve done a lot of “true” fasting in my life so none of that for me unless I am ill and in need a detox. I digressed… On weekdays, my first meal is always beans, tofu, and veggies. On the weekends, I always cook 2 different types of beans and some roasted veggies so that I can change it up every other day. The beans and tofu are so filling that I am satisfied until I get home around 5:30 p.m. I enjoy this meal so, so, so much. For one, I love the food but I think the big reason I enjoy it most is that I wait so long before my first meal. I am ready to eat by noon. I’ve trained my body and not hungry til that time. But I am so full when I am done. It always totals between 350 and 420 calories depending the type of beans. I've decided that I could do this for life because I enjoy it so much and it keeps me full til dinner. Beans are so high in fiber so they work if you enjoy them.
My biggest “secret”... I accepted the fact that I LOVE to eat in the evenings when I get home. I enjoy my time with my family. So, I always have 700 to 800 calories remaining for that special time when I get home. Always!!! That really has worked for me and help turn things around. I usually walk for 25 to 35 minutes at work for an extra 100 calories. If I wake early on non-workout days, then I might just do an easy 30 to 45 minute on the elliptical for an extra 150 calories. When I get home from work, I eat a nice filling dinner of 420 to 500 calories. I am full and satisfied with that meal. It's usually tofu and pasta, veggie burgers and roasted veggies or brown rice and veggie burgers. Some form of protein, carbs, and veggies.
Then finally, I end the day in BED with my 250 to 300 calories (whatever’s remaining) of dark chocolate or kale chips or whole wheat cookies, peanut butter or some type of treat. And while I am not losing a lot, I am losing and I am definitely seeing results in my pictures, measurements, and clothes. So I know it's working slowly but surely. But what I really love is that it's working and I am not HUNGRY all the time.
As for macros, I only pay attention to protein and try to eat .6 to .8 for every pound of lean muscles. As long as I am seeing results, I will stay with this approach. However, I suspect that I might have to increase my protein a bit when I’m no longer in a deficit. I believe this amount is okay for me since I am only losing about .5 a week on average. I eat a vegan diet and while it’s just as easy to get high protein, I just don’t enjoy eating high protein.
Sorry so long. 0 -
Workout 10
Workout A
Squat
Set 1: 78 lbs × 6
Set 2: 78 lbs × 6
Set 3: 78 lbs × 6
Set 4: 78 lbs × 6
Bench Press
Set 1: 59.1 lbs × 6
Set 2: 59.1 lbs × 6
Set 3: 59.4 lbs × 6
Set 4: 59.1 lbs × 6
Bent Over Row
Set 1: 61.1 lbs × 6
Set 2: 61.1 lbs × 6
Set 3: 61.1 lbs × 6
Set 4: 61.1 lbs × 60 -
Workout B
Deadlift 80 lbs x 10
Pullups - did negatives and band assisted pullups
OHP 32.5lbs x 8
All of you are doing awesome, keep progressing, keep eating healthy with treats of course!!0 -
sixpacklady wrote: »Workout B
Deadlift 80 lbs x 10
Pullups - did negatives and band assisted pullups
OHP 32.5lbs x 8
All of you are doing awesome, keep progressing, keep eating healthy with treats of course!!
Thanks sixpacklady! I am so stoked that we have been at this for about 10 weeks now! I am still so grateful that you posted a reply just when I thought no one would. I really needed a smaller focused group and you have been awesome! 0 -
Only 10 weeks? It feels longer! I posted this in the March stuff, but I will pop it in here.
Shoulder is giving me a bit of issues today. Trying to stretch it out. Had some trouble with the OHP, I have carpel tunnel in both hands, but the left was twinging today. I wasn't wearing my elbow wrap, so maybe it helps more than I think.
Stronglifts
Squat - 5x5@155pds
OHP - 5/5/5/2/1@ 65lbs (really sharp pain in the wrist by the thumb, so I just stopped)
DL - 1x5@ 155lbs
I'm still trying to get the macros down and figure this all out. I am a breakfast eater, but I have been trying to have a small snack and a protein shake for lunch. Then when I get home, I have a lot of calories for dinner (yay!). I have stopped eating past 7pm, and I love my coffee at night, so that is all I have after dinner.0 -
Isca_1, I definitely think you did the right thing for your thumb. Hopefully it feels completely normal when it's time for the next workout. I hear ya on the eating thing. You really do have to find what will work for you long term. That's my focus anyway.
In general ladies, I still sometimes can't believe how much I look forward to these workouts. Perhaps it will change but I am enjoying that feeling for now. Stay focused, consistent, and committed everyone!0 -
Week 11
Workout on Mar 7, 2016
Routine: Workout B
Deadlift
Set 1: 100 lbs × 6
Set 2: 100 lbs × 6
Set 3: 100 lbs × 6
Set 4: 100 lbs × 6
Notes: OMG, I deadlift 100 lbs. I was so, so, excited to do that. It just felt amazing.
Lat Pulldown
Set 1: 62.5 lbs × 6
Set 2: 62.5 lbs × 6
Set 3: 62.5 lbs × 6
Set 4: 62.5 lbs × 6
Notes:
Shoulder Press
Set 1: 45 lbs × 6
Set 2: 45 lbs × 6
Set 3: 45 lbs × 5
Set 4: 45 lbs × 5
Notes: And a new high for my overhead shoulder press. A solid 45 lbs. I know it's not much to many, but it's a heck of a lot to me. I am so getting stronger. Even though I could not do all of the reps for the last 2 sets, I felt strong and proud knowing how I've struggled with this exercise.
And now for the BEST news of all, I finally hit the 120's this weekend. I had to do a happy dance for this one because it has taken me 10 weeks to do so. My lowest was 130.2 but I tend to fluctuate up and down by 2 lbs. So, I was basically stuck at 131 on average for 3 weeks but I always hold on to my lowest low mentally -- as it keeps me going. LOL!
But I woke up on Saturday morning and wallah, 129.4 lbs. I will take it. Once I assessed further, I noticed that my average loss is actually 3/4 lb per week. I thought it was more like 1/2 lb per week.
I am just enjoying this program for so many different reasons!
Hope everyone had a great weekend!0 -
@DDHFree- thanks for the input. I've been looking into Intermittent Fasting 16:8 for a while now and started this fast today. I think I can manage this especially during the work week. I did wake up hungry this morning even though I did have a decent meal last night.
Workouts planned for the week: I ran 7.5 miles yesterday and tapering until half marathon on Saturday. Since it's going to be a nice week weather-wise, I've started biking to work again. I'm excited about this since I was beginning to hate taking public transportation with its crowds and delays. SL as usual but will be more consistent after this half marathon is over.
SL planned today minus the squats. (I have a feeling I may not be doing squats correctly because I feel like my quads are getting bigger and that's where I feel the tightness in my pants. I need to activate those glutes by getting deeper into those squats.)
I'm hoping this program will control my eating habits because the scale keeps going up and the pants are tight. That's not a good sign.
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