Let's Count Up to 16 Weeks of Strength Building
Replies
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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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@dcresider, I am sorry for your loss. I hope you and your family are dealing as best as possible.
Since I am doing maintenance/recomp, figuring out my calories is a bit of a trial and error process. I've been maintaining pretty well, but since starting SL5X5 I've noticed I need to up my calories or else I get fatigued. I am trying to meet my protein macro, but even though I eat very well, I come up short on protein. I've been looking into powders. I see that Quest offers a variety pack with a few different flavors. I may try that.
I tend to eat a majority of my calories at night. I like to make a big dinner, so I eat lighter for breakfast and lunch.
Last week was Week 4 for me. Here's how it went.
03/01
SL5X5 - A
Squat: 5x5 105lb
BP: 5x5 70lb
Row: 5x5 85lb
03/03
SL5X5 - B
Squat: 5x5 110lb
OHP: 4/4/1/3/3 55lb (fail)
DL: 1x5 130lb
03/05
SL5X5 -A
Squat: 5x5 115lb
BP: 5x5 75lb
Row: 5x5 85lb (I was supposed to do 90lb, but I did 3 reps and it felt so sloppy, so I deloaded. I am going to deload more to 75lb and work my way up again. I want to make sure my form is on point. 85lb still felt a bit sloppy. Sloppy doesn't sound very safe.)
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@Jackie0Marie - wow those numbers looks great. Keep up the great work. As for protein powders, you need to be careful on how much sugar those protein powders have. I use Gold Standard Whey Protein Powder Vanilla with one scoop having 24 grams of protein. I haven't tried any other flavors.0
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I'm tweaking my SL program and doing Lean-gains program. It's typically the same group of exercises with the exception that I don't have to do squats every workout, and have less sets but more reps.
- Overhead press: 3x8 @ 45 lbs. Had to deload but I'm okay with that. It was tough doing 8 reps instead of the usual 5. At least I can still lift those overheads.
- Deadlifts: 3x8 @ 125 lbs. I had to deload from 135 lbs. It was just too heavy to do 3 sets unlike SL with one set of five.
- Assisted pull-ups: 3x8 @ level 15. Yeah, I suck at these but finished. I think I can progress to level 14 on Friday.
- Cardio: bike to and from work a total of 6 miles. Rest day from running although I could feel those deadlifts.
- One minute planks. I should have done one more. Oh well.
Food intake: so far so good with the intermittent fasting. I was hungry by noon and ate my protein laden meal. Still have about 643 calories left for dinner.0 - Overhead press: 3x8 @ 45 lbs. Had to deload but I'm okay with that. It was tough doing 8 reps instead of the usual 5. At least I can still lift those overheads.
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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!
WOW, this is a lucky week for you!!
PR in deadlift and and a new low weight!! You are awesome 0 -
DDHFree - Awesome job on hitting your personal best! It feels so great when you do! You should be really proud. A 100lb deadlift is pretty awesome!!
I forgot my brace today at the gym (ugh!!). I have been running around like a crazy person the last couple of days as we are getting the floors in our house installed. I can't wait for it to be over!
Anyway, I only did 2 of the 3, will hit the gym tomorrow at lunch and do the barbell rows to finish it off.
SL's
Squats - 5x5@160pds
Bench - 5x5 @80pds - I did an extra set of the bench @85 pds 1x5 cause I was feeling guilty about not doing the barbell row today.
My hips are very sore, right in crease area, I think it's from the adjustment on the weekend trying to get them back in alignment. Hurts
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Workout A
Barbell Squat 52.5 lbs x 10
Bench Press 42.5 lbs x 10
DB Single Arm Row 22.5 lbs x 80 -
Thanks you guys. I think it's wonderful how everyone is continuing on and I can't wait to see some inspiring after photos eventually.0
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8 Week Checkin
Thought I would post my update after 8 weeks of starting this, but I have missed a few workouts here and there.
Starting Status: 1/11/16
Waist at navel: 35.5"
Weight : 128 lbs
Squat:25 lbs
Deadlift:55 lbs
Bench:30 lbs
OHP:30 lbs
Today
Waist at navel: 34.5" (-1")
Weight : 124 lbs (-4 lbs)
Squat: 52.5 lbs
Deadlift: 80 lbs
Bench: 42.5 lbs
OHP: 32.5 lbs0 -
sixpacklady wrote: »8 Week Checkin
Thought I would post my update after 8 weeks of starting this, but I have missed a few workouts here and there.
Starting Status: 1/11/16
Waist at navel: 35.5"
Weight : 128 lbs
Squat:25 lbs
Deadlift:55 lbs
Bench:30 lbs
OHP:30 lbs
Today
Waist at navel: 34.5" (-1")
Weight : 124 lbs (-4 lbs)
Squat: 52.5 lbs
Deadlift: 80 lbs
Bench: 42.5 lbs
OHP: 32.5 lbs
Wow Sixpacklady, you doubled your squats and main thing as that you are steadily progressing with all of your lifts Excellent.
You make me day dream a bit when you post 124 lbs. That is really good. And thanks for sharing your progress as everyone's status remind me to trust the process. Just keep going and to be patient.0 -
Week 11
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: 53 lbs × 6
Set 3: 53 lbs × 6
Set 4: 53 lbs × 6
Notes: Had to reduce the weight a little because there was a discomfort in my left shoulder as I descend the weight. Still felt it with the lighter weight but it was much better. My elbows do not flare when I lower the weights to my chest so not sure what's causing it. Several hours after lifting, I tried to move my body in such a way to see I could recreate the discomfort without weight but absolutely nothing, no matter how much moved my arms and shoulders.
Bent Over Row
Set 1: 60 lbs × 6
Set 2: 60 lbs × 6
Set 3: 60 lbs × 6
Set 4: 60 lbs × 6
Notes: Reduced these as well although only by 1.1 lb to be extra cautious. No discomfort.0 -
Week 11
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: 53 lbs × 6
Set 3: 53 lbs × 6
Set 4: 53 lbs × 6
Notes: Had to reduce the weight a little because there was a discomfort in my left shoulder as I descend the weight. Still felt it with the lighter weight but it was much better. My elbows do not flare when I lower the weights to my chest so not sure what's causing it. Several hours after lifting, I tried to move my body in such a way to see I could recreate the discomfort without weight but absolutely nothing, no matter how much moved my arms and shoulders.
Bent Over Row
Set 1: 60 lbs × 6
Set 2: 60 lbs × 6
Set 3: 60 lbs × 6
Set 4: 60 lbs × 6
Notes: Reduced these as well although only by 1.1 lb to be extra cautious. No discomfort.
You are doing awesome !! Try doing a few shoulder mobility exercises/stretches etc.0 -
Hi all. Leangains/IF is going as well as can be expected. I'm hoping for the best.
Monday's workout gave me DOM from doing overhead presses and assisted pullups. I have't felt sore in a long time and it's a great feeling. It's funny that I never felt sore when I did SL, but adding these extra reps sure make a difference.
Today's workouts:- Romanian deadlifts instead of squats: 3x8 @ 95lbs.
- Bench press: 3x8@ 70 lbs. Yep I can feel these.
- Bentover rows: 3x8 @ 70 lbs. The extra 3 reps sure make these exercise more difficult.
- 2 - One minute planks.
- Cardio: bike to and from work a total of 6 miles.
Food intake: Day 3 of intermittent fasting. I had a nice steak dinner and so wan't as hungry this morning. I still miss breakfast in the morning but will have to eat it later in the day. I think I have about 900 calories left until dinner. 0 -
Thanks sixpacklady, I will give that a try and see if helps.
Dcresider, I hope the delayed eating works for you. Just know that your body does take a couple of weeks to adapt to no breakfast. I started out continuing to eat breakfast on the weekend but eventually stopped as my stomach adapted.0 -
DDHFree - I'm planning to eat a big bowl of cereal on Saturday morning right before my half marathon. Can't wait. 0
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Can't wait to hear how the half marathon goes.0
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Week 11
Routine: Workout B
Deadlift
Set 1: 100 lbs × 6
Set 2: 100 lbs × 6
Set 3: 100 lbs × 6
Set 4: 100 lbs × 6
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
Shoulder Press
Set 1: 45 lbs × 6
Set 2: 45 lbs × 6
Set 3: 45 lbs × 6
Set 4: 45 lbs × 5
Notes: Rather been failing two sets this time only failed on the last rep of the last set.0 -
Thanks DDHFree. One more day until the half marathon.
I went to the gym today and did my lifts although I should haven't done the deadlifts. I was in gym mode and wanted to get the 3 lifts out of the way. I'm picking up my race packet via bicycle then go home. Hopefully it won't hurt my run tomorrow.
Oveheard Press: 3x8 @45 lbs
Deadlifts: 3x8 @125 lbs
Assisted Pullups: 3x8 @ level 15. I should have gone up but will do so next time.
cardio: bike 5 miles (easy ride)
2 One-minute planks
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Hit the gym yesterday...felt really good for a change. I foegot my brace, so instead of ohp, i did benchpress instead.
Squats - 5x5 @ 165pds
Bench - 5x5 @ 85pds
Deadlift - 5x5 @ 160 pds
Hips were a bit sore again but shoulder was good.0 -
Dcresider, Isca1,
Both of you freaking awesome. Dcresider you not only ride your bike a few miles the day before the race to pick up your packet but you also do your heavy compound lift routine.
And Isca1, that is just some serious pounds girl!0 -
Week 12
Routine: Workout A
Squat
Set 1: 78 lbs × 6
Set 2: 78 lbs × 6
Set 3: 78 lbs × 6
Set 4: 78 lbs × 6
Notes: Finally did all the reps and sets with no issues. Still as recently as this morning's lifting session, I made an improvement that totally changed sets 2 through 4. Once I pushed from mid foot, getting up just felt so much more natural and the weight finally did not feel too heavy. I will certainly increase a little next time.
Bench Press
Set 1: 60 lbs × 6
Set 2: 60 lbs × 5
Set 3: 60 lbs × 5
Set 4: 60 lbs × 5
Notes: Finally bench pressed 60 pounds! I can't believe it! Sixpacklady, I did some stretching as you suggested and I guess it must have helped. I even did the stretching in between each sets and that experience the discomfort this time. I not only went back to my previous highest weight after having to deload last time but increased 1 pound to the solid round number of SIXTY!
Bent Over Row
Set 1: 60 lbs × 6
Set 2: 60 lbs × 6
Set 3: 60 lbs × 6
Set 4: 60 lbs × 6
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