Let's Count Up to 16 Weeks of Strength Building
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Last week I was doing bent over rows and someone tried to give me corrections. I was eavesdropping before and he was talking about teaching a class (mostly women and light lifting) for 8 dollars/hour. He turned to me and said can I give you suggestions. I did it his way for my last 2 sets.
I came home and told my husband and watched the videos AGAIN- I was doing it right. He was either doing it wrong or thought I was doing a different exercise.
I was polite but sooooo annoying0 -
DDHFree - no recent photos. I just don't like the way I look because I see my body every day. The mirror is not my friend right now and neither is the camera.0
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I am half way there to 16 weeks of strength training. I have no plans to stop hence the decision to count up to 16 weeks as opposed to down. I look forward to one day saying 52 weeks. I took my 8 week pictures and measurements.
Progress
Weight: from 132.2 lbs to 130.2 (loss of 2.0)
Total fat loss: 5.8 lbs.
Measurements: Loss inches from abs and chest. Did not lose from neck, thighs, calves, hips or arms or I measured inconsistently. Not sure.
Lifts
Deadlifts from 80 to 93 lbs (+8)
LATs from 37.5 to 55 lbs (+17.5 but only because I changed position from bench to floor)
Shoulder Press from 37 to 43 lbs. (+6)
Once again, the pictures tells the story for me. I obviously did not lose much but I truly believe these 2 lbs was almost ALL fat. They are not as dramatic as from Week 0 to Week 4 BUT my after picture of my stomach is very telling. Thanks goodness for those photos or I might have found myself feeling a big discouraged with such a small loss and measurements.
Also, my shoulder are starting to pop a bit.
One thing I was excited about is that a discomfort that I constantly felt when playing ball with my 13 year old is completely gone. Completely gone! We have not played since I started lifting. I kept saying to him the entire time on yesterday, “I FEEL NO DISCOMFORT”. I could not believe it. He would say "yeah, no discomfort but you're losing." I did not care that he won as I knew I had won in that moment.
Get real assessment: Okay, so I only lost 2 lbs and I am appreciative. But you guys, although my weight of 130.2 lbs is not that high compared to the average female, my body fat is freaking high. I am not talking about a number, I am talking about what I see in the pictures and in the mirror. I now know that I got that way from losing and gaining the same darn 10 to 15 lbs over and over again. I would lose fat and muscles because I did it all kinds of crazy ways -- of course I always gained back ONLY fat. So the results was fatter and fatter. My profile picture is 123 lbs 5 years ago (I was feeling great) but even that was just skinny fat that I’ve continued to lose and gain. I’ve made up my mind that this is the permanent change for me so I will take 2 lbs a month or less if I have to. I am learning so much by tracking my weight daily. Now when the scale goes up a pound or 2, I say to myself “Self, you have not eating 3,500 to 7,000 calories in excess to support a gain of 1 to 2 lbs. So relax.” And each time the weight just goes back down after a day or so depending on food or where I am in my cycle. I am losing FAT and keeping my precious muscles. I am learning how to eat such that I no longer need to go days on end with no food and ultimately end up binging. I am eating the foods that I love – I love peanut butter and tofu. Now I know how to include them both without sabotaging my efforts. I still eat such that it's not a deficit some days but I'm learning it's not the end of the world. I owe all you wonderful ladies so, so much for sharing the TRUTH. Finally, I having been given the truth. Although this is a thread of few in number, I am saying thank you to ALL because I read the old threads all the time. So much information. I am making these statements before accomplishing my goals because I finally believe that I am truly on my way to achieving a stronger, leaner body.
I would love to post the pics but I just can’t bring myself to do it. I still encourage you to take pictures because they are more affirming then my measurement and scale loss.
Let's keep going ladies!
I am really happy for you! About loss on the scale I noticed one thing that losing pounds doesn't give that toned look I am aiming for. As proof is always in the pics now I prefer that over scale before I lose my mind!!
Congrats and thanks for sharing!! 0 -
sixpacklady wrote: »Workout B
Deadlift 80 lbs x 10
Pullups - did negatives and band assisted pullups - Yay!!
OHP 30lbs x 8
I am all green!!
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SL workout today. I hope all this strength training is worth it. I wish I could see results sooner.
Squats: 5x5@110lbs. Good form so far. I getting down pretty deep these days.
Bench Press: 5x8@ 75 lbs. I felt the burn.
Bentover Rows: 5x8@ 75 lbs. Good enough form and these are not my favorite exercises but I'll keep at it.
cardio: bike to and from work = 6 miles.
You are an inspiration for me. 6 miles biking after all that heavy lifting!! Praiseworthy indeed.0 -
Squats 70.5 lbs 5X5
Bench Press 59.5 lbs 5X5
Barbell Row 66 lbs 5X5
Deloaded in squats after 12 days gap in lifting. Just was more focused on running and walk and got lazy on this side.
Machine workouts:
Lat. Pull down 33 lbs 10X3
Triceps Pull down 33 lbs 10X1
Shoulder press 33 lbs 10X3
Leg extension 33 lbs 10X3
Cardio: Walk 8 km0 -
Squats 70.5 lbs 5X5
Bench Press 59.5 lbs 5X5
Barbell Row 66 lbs 5X5
Deloaded in squats after 12 days gap in lifting. Just was more focused on running and walk and got lazy on this side.
Machine workouts:
Lat. Pull down 33 lbs 10X3
Triceps Pull down 33 lbs 10X1
Shoulder press 33 lbs 10X3
Leg extension 33 lbs 10X3
Cardio: Walk 8 km
Thanks mustb60. And keep up the good work on your lifting!0 -
i'm lurking this thread so hope it's okay to chime in now and then. i'm going to be truthing, so please remember this is just personal truth, not global law.
dhhfree: i started lifting 2 years ago on the 'last 10 pounds' end of a weight-loss thing i had gotten into. my impetus for the weight loss was finding a 20-yo photo of me and realising 'i was THIN at 12oish!' i was always one of those 'just five more pounds' people, so it was a long-range reality-check about how i'd actually looked while i was busy daydreaming all the time about those 5 pounds. so. i got almost curious now that i'm 20 years older. 'get back to 120ish and see how it looks to you now, now that you're 49. because you were deluded in 1994'. i kind of almost just wanted to reality-check that reality-check i had gotten about my own 29-yo self, you know? the difference is that i started lifting when i was in the low 130s this time.
i did get my weight back down to the low 120's last year while i was on my first noob-lifter path. what i've learned from the past two years of doing that is that i'm NEVER going to get back that same body i wanted to reality-check myself on. there were bones in that picture, but not a lot else. even when i had deficited down to the low 120's, it was a totally different look. [and then i bulked back up before i really got used to it and made up my mind what i thought, but that's another story i was on a tear to squat 135 so i pretty much ate arkansas]
so, out of all that, here's the part where you need to remember it's just my personal take: i'm not going to automatically say my new body looks better to me than my skinnyfat self who was 29 in the picture i found. i know that i'm almost 'meant' to say that, but meh. there were things about that 'slim' body that i really liked, actually, and they're just not going to happen with someone who lifts. there were things i disliked about it. and it's exactly the same with muscleme, at whatever weight.
idk; i kind of don't care as much about any of it now. or i care but it's like i care in an almost recreational way now - for fun. i think if i gave too much thought to it, i'd be in danger of reproducing exactly the same error i set out to check myself on: being so busy thinking about some other body that i don't have, that i don't really notice the actual look of the one i do have.
pretty long 2c worth, but those were my thoughts.0 -
Hi all. I concur with @canadianlbs.I KNOW for a fact that I will never be the thin 115 lbs. college girl unless I totally starve myself and that's not really the look I'm going for, but the extra 5 or 10 lbs weight that I want to lose is reasonable for me. Heck if I can just get to 130 lb, I'd be quite happy, and that's still a struggle.
I'm typing out my workouts for the week so I can hold myself accountable. This will be make be stick to my workouts.
Sun: 11 Mile long run -DONE
Mon: Stronglifts/ cardio rest day / bike to work and home - DONE
Tues: ran 4 miles on the darn "dread"mill- DONE
Wed: Stronglifts / 5 mile run scheduled.
Thu: 4 mile run scheduled.
Fri: Stronglifts
Sat: 3 miler easy run / or REST DAY so I can run my 12 miler on Sunday.
Macros / Eating habits: It's that TOM so I'm feeling bloated, craving sugar and salt and carbs, etc. So far I have about 600 calories left for the day and I have a feeling I will eating all those calories up tonight.0 -
Canadianlbs: I can totally relate to some of what you've shared. But I truly just want to be the best me I can be both inside and out.
dcresider: You are just killing it with the runs + the lifting. You go girl!0 -
Week 9
Workout A
Squat
Set 1: 80.2 lbs × 6
Set 2: 78 lbs × 6
Set 3: 78 lbs × 6
Set 4: 78 lbs × 6
Notes: Deloaded by 2 lbs after the 1st set so I could continue to improve on my form. I watch Alan Thrall's video again on squats and decided to give widen my stance just a bit and tighten back to stay more upright. Both seemed to work really great. I might have actually gotten close to *kitten* to grass. And I was able to get up a lot faster.
Bench Press
Set 1: 58 lbs × 6
Set 2: 58 lbs × 6
Set 3: 58 lbs × 6
Set 4: 58 lbs × 6
Notes: Failed on sets 2 and 4 last time. But not this time. I did it! I wasn't sure if I be able to since my shoulders were so beat up from Monday's OHP.
Bent Over Row
Set 1: 60.2 lbs × 6
Set 2: 60.2 lbs × 6
Set 3: 60.2 lbs × 6
Set 4: 60.2 lbs × 6
I might stay at this weight for just a little longer for all 3 exercises.0 -
Not a good day for me. I did not run like I was supposed to and StrongLifts seemed a bit difficult today. I'll probably stay at this weight this week.
Squats: 5x5@115 lbs. - I guess my run yesterday made it difficult to do my squats. My legs felt very tight but I managed to finish.
Overhead presses: 4x5@55 lbs. - Okay so I believe I was lifting 50 lbs on Monday (not 55 lbs like I thought). These were hard and my first set I could barely lift 4 reps.
Deadlifts: 1x5@ 155 lbs. - These are getting a bit more difficult but finished. I need some hand grips.0 -
Today's work out :
Squats 32 kg/70.5 lbs( 5*5)
OHP 22 kg/48.5 lbs (5*5)
Deadlift 45 kg/99.2 lbs (5*5)
Machine workouts:
Lat. Pull down 33 lbs 10X3
Triceps Pull down 33 lbs 10X1
Shoulder press 33 lbs 10X3
Leg extension 33 lbs 10X30 -
Way to keep going dcresider. You tweaked but you still worked toward your goals.
Keep up the good work mustb60!0 -
Ran 4.5 miles today. That's it. I'm keeping track of the macros and hopefully I won't go over tonight. Cross your fingers.0
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Week 9
Routine: Workout B
Deadlift
Set 1: 94.1 lbs × 6
Set 2: 94.1 lbs × 6
Set 3: 94.1 lbs × 6
Set 4: 94.1 lbs × 6
Lat Pulldown
Set 1: 57.5 lbs × 6
Set 2: 57.5 lbs × 6
Set 3: 57.5 lbs × 6
Set 4: 57.5 lbs × 6
Shoulder Press
Set 1: 43 lbs × 6
Set 2: 43 lbs × 6
Set 3: 43 lbs × 6
Set 4: 43 lbs × 6
Another day of completing all sets and reps for the OHP. But the last 2 reps of the the last set was difficult. Not sure if I will increase yet.0 -
Nice work!!0
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Mustb60,I just saw your progress pics. They are awesome and so motivating. Especially your notation that there was no scale loss and still you had such great progress. Keep up the great work!0
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Keep up the great work everyone. I ran 12 miles yesterday and boy was I tired the last mile. It's seriously mind over matter. Luckily, no more long runs are scheduled until race day since it's taper week and will have a shorter run next Sunday. Scheduled today: SL.0
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Keep up the great work everyone. I ran 12 miles yesterday and boy was I tired the last mile. It's seriously mind over matter. Luckily, no more long runs are scheduled until race day since it's taper week and will have a shorter run next Sunday. Scheduled today: SL.
Excellent dcresider! Enjoy the tapering and look forward to hearing about your race. Is this your first race?0 -
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
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