Let's Count Up to 16 Weeks of Strength Building
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This is the beginning of the last week in our 16 week commitment. So excited to begin phase II.
Week 16 - Apr 11, 2016
Routine: Workout A
Squat
83 lbs × 6 (4 sets)
Notes: It was so cool to see my 25 pound plates on my 33 pound bar.
Bench Press
61.1 lbs × 6 (4 sets)
Notes: Yay! Finally, finally was able to do all 6 reps for all 4 sets.
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 -
Happy Monday everyone. I splurged this weekend (saw Duran Duran with my bestie and MLS soccer with the hubs) which also involved lots of food and drink. I stopped the intermittent fasting this weekend so I'll be starting that up that today.
In terms of workouts, last week was a dud for me. I went to the gym twice so lots of activity is planned. This week will be catch up bicycling, some running, and of course SL with some extras added in. It's a good thing that we are starting up the 16 week program so I get back into consistent workouts. Wish me luck.
Today's plans: SL and possible short run.0 -
How rude of me... Happy Monday everyone! Sounds like a good plan dcresider.0
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Hurray. I finished my first SL workout of the week. It felt good.
Squats: 5x5 @ 75 lbs. - Had to deload since I hadn't worked out since last Tuesday but the weight felt really light. Form was great and went down below parallel so that's good.
Bench Press: 5x5 @ 75 lbs - Had to deload and these were fine so I'll be going up next session.
Bentover Rows: 5x5 @ 65 lbs. - these felt good.
Cardio: A very, very, very short run for 10 minutes and had to get back to work.
Tomorrow: scheduled a 3-4 mile run.0 -
Today's Workout
Barbell Squat 60 lbs x 8
Bench Press 50 lbs x 8
DB Single Arm Row 22.5 lbs x 8
Moving to 4 X 6 workout starting next week. All of you are doing awesome!!!!0 -
happymom221 wrote: »I wrote this on jan 18 when I was just starting. I haven't posted regularly because I am not doing the exact program anymore.
Workout A
Squat. 45lbs
Bench press. 50lbs
Row. 55 lbs
Workout B
Squat. 50lbs
OHP. 45 lbs
DL. 55lbs
My goal is 5lbs loss (holiday weight)
I lost 75 pounds in 2015
Ok- first I stopped doing the exact program for various reasons.
I was starving all the time
DH wasn't available to spot me on bench when I needed him
I hated being tied to gym. If it was nice outside- I wanted to be running or walking
I was sore All THE TIME
4/11. My goal was squat, deadlift and Bench press over 100 pounds. My next goal is lift my body weight for those 3 lift
Workout A
Deadlift. 3 sets of 5. 125 pounds
Dumbbell. OH press. 3x5. 30 lbs. ea.
Dumbbell. Bench press 3x6. 35. Lbs. ea
DB Incline press. 3x5. 35 pounds
Workout B
Squat. 4 sets of 5. 105 pounds
Bench press (barbell). 3 sets of 5. 105 lbs
Dips and pull-ups using assisted machine 3 sets of each
Now that I look at it - it looks like
Too much bench motion. Maybe that is why my pecs are huge
Also I gained weight - unwanted- but I am so much stronger. It is so much easier to get those 30's over my head
And I think my recovery is faster.
Sorry for the long post but I have continued to read and think everyone that stuck with this is aah-mazing!!
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@happymom221 - I feel your pain as I maintain weight or never seem to see a loss, but I never give up on working out. Eventually, I'll want more of a challenge and want to see a change in my 40+something body. If it can happen to others, it can happen to me.
Looks like I'll be heading out for lunch today (Thai) so no running planned today.0 -
I hear ya on the 40something body. It is nice my husband says that he can see a difference, but....well you know how that goes.
Sl
Squat 5/3 @165 pds...knee hurt so dropped down to 155pds did 4/5/5 sets
Bp 5x5 @105pds...nobody was at the gym to spot so i did this weight
Barbell row 5/5/5/4/5@130pds pretty excited about this..last couple of reps were rough but0 -
Excellent job Sixpacklady, Happymom221, and Isca_1.
Happymom221, I know it's tough when you see a gain but I hope you find comfort in the fact that if stronger, you are gaining muscles. Once you start to lose more fat you are going to look even better because we know those muscles look amazing when the fat is no longer hiding them. So keep doing your thing girl!
Dcresider and Isca_1, you know I am right there with you in the 40+ arena. But we are giving 40+ new look.
I am very excited to be getting ready to wrap up our first 6 weeks. I look forward to creating a whole new posting for us. Unless someone objects to that part.0 -
Thanks all. The weight loss was never the focus since I lost the pounds in 2015
Happy that I more than doubled all my lifts in 3 months.0 -
DDHFree - yes let's start a new post.0
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DDHFree - yes let's start a new post.
Will do!
Week 16
Routine: Workout B
Deadlift
107.2 lbs × 6 (4 sets)
Lat Pulldown
60 lbs × 6 (4 sets)
Shoulder Press
47.2 lbs × 5, 4, 4, 5
At this point, I'm not sure how many times I've failed to do all 6 reps. Each time I think I can do it but I don't. Even up to my last set I thought I might could do 6 reps if I really focus. Hence the reason I managed to do 5 rather than 4 on the last set. At any rate, I will probably deload by 1 or 2 lbs next time as soon as I fail to do all the 6 reps which I hope is not the first set. I really LOVE trying though. LOL!0 -
Today's workout: SL and cardio
Squats: 5x5 @ 80 lbs. Easy Peezy!
OH Press: 5x5 @ 45 lbs. Easy Peezy!
Deadlift: 1x6 @ 100 lnd. No problems here either. I even added an extra rep.
Cardio: ran for 25 minutes and biked to and from work for total of 6 miles.
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Workout B
Deadlift 95 lbs x 8 reps (3 sets)
Pullups - did negatives and band assisted pullups
OHP 40 lbs x 8 reps (3 sets)0 -
amrap week, right . . . and this time i actually READ what i'm meant to go do.
i drank my creatine and did my bcaa's and my protein shake . . . so i went in there today and combined all of them into one workout. aside from the squatting, that is.
ohp: 10@40, 8@45, 6@50.
bench: 8@60, 8@70, 6@75. form was right, \o/
deadlift: i can't remember the rep counts i got. but it was 100/115/130 and i think it was at least 6 on each one. i completely can't math, and the 100 was actually 110 by mistake. was kind of daunted by how hard that was after my warmup of 85, but i still got 6 or 7 of them. and that made the 115 feel like a walk in the park.
for the 130 i am stupid as mud. i am now so conditioned/traumatized by my struggles with mr t's variable bar weights and his huge range of plates that are all the same side . . . i mathed it out and remathed and remathed it again, from 45 pounds for the bar and trying to add in my head just plate by plate.
and then it dawned on me, derp. 130 is only 5 pounds down from the bar and a plate. so you just need two more tens and a chip on each side, you moron. it's like i keep my brain in my bum like a brontosaurus, and deadlifting days make it too tired to think.1 -
Yes! This is the final workout of my first 16 week journey. I will post my 16 week stats after hopefully by Monday. I will have to make time to measure, take pics, etc..
Workout on Apr 15, 2016 - End of the first 16 weeks
Routine: Workout A
Squat
83 lbs × 6 (4 sets)
Bench Press
Set 1: 61.6 lbs × 6 (4 sets)
So excited I was able to increase by .5 lbs.
Bent Over Row
61.6 lbs × 6 (4 sets)
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DDHFree- On the new 16 week, schedule, should we put up our beginning stats (measurements, weight and photos) and have a weekly update during that period?
I prefer not to post photos (that's just me and my insecurities) although I will take before/after pics for my own sake.
Schedule for the day: SL and short run. Bike to and from work.0 -
DDHFree- On the new 16 week, schedule, should we put up our beginning stats (measurements, weight and photos) and have a weekly update during that period?
I prefer not to post photos
Dcresider, I was planning to post stats to the old post but I think it's a great idea to also start the new post with our stats. And trust me, I understand the photo reluctance. I am the same way but I hope to find at least 1 body part that I can post a before and after pic. We will see if I do that. As for ongoing updates, I find weekly to be too frequent for any significant changes. I've been doing every 4 weeks. Feel free to do it more often as I love reading others results. In addition to what you already mention, we could also post the stats for our lifts.
Any other changes you guys would like to see for phase II? Perhaps we should identify our program again. I will be doing the same one but changing one of my exercises to a different exercise.
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DDHFree- If I do post some pics, it may be my arms!
Squats: 5x5 @ 85 lbs. I can feel the additional weight today but it felt good.
Bench Press: 5x5 @ 85 lbs. This felt heavy but I finished the sets. I think I'll stay on the same weight next week.
Bentover Rows: 5x5 @ 80 lbs. I finished the set but felt the weights.
Cardio: ran for 25 minutes and biked to and from work for total of 6 miles.0 -
Have a great weekend everyone!0
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Yesterday's workout
Today's Workout
Barbell Squat 65 lbs x 8
Bench Press 55 lbs x 5 - tried a 5 rep sample
DB Single Arm Row 22.5 lbs x 8
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16 Weeks of Strength Building - Complete
Progress
Weight: from 136 lbs to 127.2
Total fat loss: 8.8 lbs.
Average fat loss: 0.5 lbs per week
Measurements:
Week 0 Week 16
Neck 12.50 12.50
Chest 33.25 32.50
Bicep 12.00 11.00
Navel 34.00 32.00
Hips 40.00 38.75
Upper Thigh 23.25 22.00
Calf 14.25 13.50
Wrist 6.00 6.00
Note: Just like usual, these are not so great because it's always during time of cycle. This is why I want to change my result week. Even ovulation week messes with my numbers.
Lifts
Deadlifts from 38 to 108 lbs (+70)
LAT Pulldowns from 25 to 60 lbs (+35 lbs)
Shoulder Press from 30 to 45 lbs. (+15)
Squats from 33 to 83 lbs (+48)
Bench Press from 33 to 61.1 lbs (+28.1)
Rows from 38 to 61.1 lbs (+23.1)
Nutrition
• Ate at a small deficit the entire 16 weeks
• IIFYM
• Predominately vegan diet
Clothing Size
• Started: Size 8 (some 10s)
• Now: Size 4 (some 2’s- only those with spandex).
Changes to Plan – Phase II
• Will do the same plan except replace “Lat Pulldowns” with “Pull Ups”
Pictures
My snippets (pics) from last time will have to be enough. I took some on yesterday but haven’t had a chance to compare them yet.
Overall Assessment
These 16 weeks have been amazing. I have learned so much and look forward to continuing.
I am amazed that I can fit into my size 4 clothes (and some 2’s with spandex) which I only fitted these clothes at 122 lbs or less before. However, I am now wearing them at 127.2 lbs. That’s astounding to me. I am back to my standard size of which I am comfortable attending social event (not standard weight but even better standard size). But now, I look forward to taking it to the next level. I have 1 pair of slacks that I consider a TRUE size 4 because they have absolutely no give (no spandex) and they fit great. But the pooch is still there if I do not suck in. LOL!
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I almost forget "GOOD BY TO THIS THREAD AND ON TO THE NEXT THREAD"0
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16 Weeks of Strength Building - Complete
Progress
Weight: from 136 lbs to 127.2
Total fat loss: 8.8 lbs.
Average fat loss: 0.5 lbs per week
Measurements:
Week 0 Week 16
Neck 12.50 12.50
Chest 33.25 32.50
Bicep 12.00 11.00
Navel 34.00 32.00
Hips 40.00 38.75
Upper Thigh 23.25 22.00
Calf 14.25 13.50
Wrist 6.00 6.00
Note: Just like usual, these are not so great because it's always during time of cycle. This is why I want to change my result week. Even ovulation week messes with my numbers.
Lifts
Deadlifts from 38 to 108 lbs (+70)
LAT Pulldowns from 25 to 60 lbs (+35 lbs)
Shoulder Press from 30 to 45 lbs. (+15)
Squats from 33 to 83 lbs (+48)
Bench Press from 33 to 61.1 lbs (+28.1)
Rows from 38 to 61.1 lbs (+23.1)
Nutrition
• Ate at a small deficit the entire 16 weeks
• IIFYM
• Predominately vegan diet
Clothing Size
• Started: Size 8 (some 10s)
• Now: Size 4 (some 2’s- only those with spandex).
Changes to Plan – Phase II
• Will do the same plan except replace “Lat Pulldowns” with “Pull Ups”
Pictures
My snippets (pics) from last time will have to be enough. I took some on yesterday but haven’t had a chance to compare them yet.
Overall Assessment
These 16 weeks have been amazing. I have learned so much and look forward to continuing.
I am amazed that I can fit into my size 4 clothes (and some 2’s with spandex) which I only fitted these clothes at 122 lbs or less before. However, I am now wearing them at 127.2 lbs. That’s astounding to me. I am back to my standard size of which I am comfortable attending social event (not standard weight but even better standard size). But now, I look forward to taking it to the next level. I have 1 pair of slacks that I consider a TRUE size 4 because they have absolutely no give (no spandex) and they fit great. But the pooch is still there if I do not suck in. LOL!
This is just jaw dropping awesome 0
