Count Up to 16 Weeks of Strength Building - Take 2
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Did my last workout for this week. Off to vacation now. Keep going ladies. Thanks Dcresider.
Workout A
Squat
Set 1: 73 lbs × 8
Set 2: 78 lbs × 6
Set 3: 80 lbs × 6
Set 4: 83 lbs × 6
Bench Press
Set 1: 53 lbs × 10
Set 2: 63 lbs × 6
Set 3: 63 lbs × 6
Set 4: 63 lbs × 7
Bent Over Row
Set 1: 68 lbs × 6
Set 2: 65 lbs × 5
Set 3: 65 lbs × 5
Set 4: 65 lbs × 51 -
Happy vacation DDHFree!!
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An early TOM disrupted my plan for next few days. Not much lifting but crazy steps challenge on Fitbit will be my main work out this week. I am quite hooked on this weekly challenge and walked+ran 35 km in two days!! Need to slow down a bit.0
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Hey ladies! 37 days smoke free and 3 days nicotine gum free! I haven't lost any more weight, in fact the last three lbs I gained is staying with me but my average cals are up to 2200 on average so I'm loving my life lol. Holding steady at my weight the last couple weeks so I'm going to stay put for about 2-3 months on maintenance. After that I can introduce a small cut and start chiseling away at the last 15-20 lbs to my goal. I had some pics taken by a friend this last week and even though I'm a bit heavier I noticed that my cellulite on my legs/thighs has essentially disappeared. My legs and thighs look amazing right now. Muscly and lean. So I'm sticking with this as I keep up with my strength gains. My last workout was Monday and I'm going to the gym again tonight. Here was my workout 7/11:
Warmup Incline treadmill, Sprint/Walk 1/2 mile
StrongLifts
Squats 2x5 95lb warmup, 5x5 115lb (staying lower as I really focus on form)
OHP 1x5 45lb warmup, 5x5 60lb (KILLED THIS, Finally broke by plateau of 50lbs!!)
Deadlift 1x5 95lb warmup, 1x5 135lb Woot!
Accessories (done HIIT style)
Face pulls 5x12 60lb
cable crunch5x12 120lb
6in leg raises 5x12
Assisted dips 3x8 85lb1 -
Week: 11 - Random SL lifts
squats: 4 x 6 @ 120 lbs.
overhead presses: None. Resting the shoulder because it still aches.
deadlifts: 1 x 6 @ 140 lbs.
skull crushers: 3 x 12 @ 30 lbs.
cardio: bike ride commute - 44 minutes. I didn't feel like running today.1 -
Hello ladies. Glad to see all the great work while I was away. Kerryatoon, I needed your inspirational status for today.
I had an awesome vacation. Lots of sun, water, beaches, theme park, and even overnight camping. The only unfortunate part was lots of food. Lots, lots -- my weight is up. It was already up a slightly because I had not been tracking as faithfully for a couple of weeks. But it's all good -- I am truly ready to be focused again.
I only got to do strength training workout once which was awkward as there was only a bench and dumb bells that were either too light or way too heavy. I will be taking a trip to Australia in exactly 12 weeks. So I am going to be super focused on cutting while maintaining as much muscles as possible. I am also going to be a bit more rigid about getting my protein amount since I need to do all I can to maintain my muscle while I cut for 12 weeks.
I resumed my strength training routine this morning.
Deadlifts: 4x6 at 113 lbs
OHP: 4x6 at 48 lbs
Inverted Rows: 4x6
Walked 20 minutes1 -
Last week I was the winner of our group challenge in Fitbit Weekly Work Hustle. I walked + ran more than 1,18,000 steps/81.5 km . Still I missed lifting and happy to hit Gym again.
My work out today:
Week 3
Day 2
Squats 27.5 kg (60.6 lbs) 5*5
Overhead Press 20 kg (44 lbs) 5*5
Dead lift 44.5 kg (98 lbs) 1*5
Machine workouts:
Lat. Pull down 20 kg(44 lbs) 10X3
Biceps Pull 20 kg (44 lbs) 10X3
Target: 48 sessions of SL in 16 weeks. Done 9/48 sessions.0 -
Way to go mustb60. Congrats!1
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Thanks DDHfree! Good to see you back!0
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Last week I was the winner of our group challenge in Fitbit Weekly Work Hustle. I walked + ran more than 1,18,000 steps/81.5 km . Still I missed lifting and happy to hit Gym again.
My work out today:
Week 3
Day 2
Squats 27.5 kg (60.6 lbs) 5*5
Overhead Press 20 kg (44 lbs) 5*5
Dead lift 44.5 kg (98 lbs) 1*5
Machine workouts:
Lat. Pull down 20 kg(44 lbs) 10X3
Biceps Pull 20 kg (44 lbs) 10X3
Target: 48 sessions of SL in 16 weeks. Done 9/48 sessions.
Correction: That would be Week 3 Day 3.
Cardio: 10.5 km walk.0 -
Week: 14/ Workout: A/ Total Weeks: 30 - Tuesday
Squats- 83 lbs 4x6
BP - 63 lbs 4x6
Pendlay Rows - 63 lbs 4x61 -
Week 4 Day 1
21/7/16
Squats 27.5 kg (60.6 lbs) 5*5
O.Press 20 kg (44 lbs) 5*5
Deadlift 44.5 kg (98 lbs) 5*5
Machine workouts:
Lat. Pull down 10 kg(22 lbs) 10X3
Biceps Pull 10 kg (22 lbs) 10X3
Week 3 Day 3
19/7/16
Squats 27.5 kg (60.6 lbs) 5*5
Bench Press 25 kg (55 lbs) 5*5
Barbell row 32 kg (75 lbs) 5*5
Machine workouts:
Lat. Pull down 10 kg(22 lbs) 10X3
Biceps Pull 10 kg (22 lbs) 10X3
I totally goofed up in my last post, maybe because I was so tired after the session. Corrected nonetheless. Even now after the lifting am feeling so drowsy and spent.0 -
Week: 14/ Workout: B/ Total Weeks: 30 - Tuesday
Deadlifts- 113lbs 4x6
OHP - 48 lbs 4,5,5,4
Inverted Rows - 4x60 -
Hi all. Sorry I've been MIA but have been on travel since Tuesday and have missed my SL workouts and trying to rest the shoulder. Would you believe it still hurts? It's really getting to be quite annoying now. Anyway, I haven't really exercised since last Friday so I told myself to get out and run after day 7 and I did. 4 miles done. SL will begin next week with a major deload. 1
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Hello everyone. Glad to see hear you will be able begin SL again Dcresider. But be careful with that shoulder.
Every since I came back from my Vegas vacation, I have not been able to really resume my deficit on a regular. Basically, I have been bulking for 2 months now and I have about 5 to 7 lbs to show for it. Now sure how much of it is mother nature. Also, I have to say that my body has been very good to me throughout these couple of months in terms of scale up but still looking rather fit. However, you can only push that so far and I finally over did it. I'm not looking so fit as of this weekend. What makes me a bit sad though is that next week is my week 16 and I afraid I do not looking any better than when I started the 2nd phase. But I suppose I have a few extra muscles beneath the fat.
In spite of the weight gain, I am determine to resume my caloric deficit today and get back to ensuring I stay in a deficit. I want to reach my goal weight and I want to achieve it THIS YEAR.
Week: 15/ Workout: A/ Total Weeks: 31 - Monday
Squats: 80 lbs 4x6
Bench Press: 63 lbs 4x6
Pendlay Rows: 63 lbs 4x6
Kettlebell Swing 22 sets x 10 reps x 15 lbs
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Hi Everyone! Good to see everyone back!
I was on vacation and didn't have access to equipment. I got a lot of good walking in and had lots of good food! It's back to reality now!
When I came back last week, the program recommended that I deload - which, I was happy to do!
Instead of updating every work out, I'll just start with the last workout.
It was tough coming back - but, I'm working my way back.
7/23/16
Week 13 / Workout A/ Total Weeks 13
Squats - 5x5 @ 170lbs - hard, but I did it!
Bench Press- 5x5 @ 95lbs - I really rocked it! I surprised myself - don't know where that strength came from! Lol!
Barbell row - 5x5 @ 115lbs
I've to a Tue-Thur-Sat schedule and doing my HIIT on Wed and Fri. Thanks to Fanncy0626, I'm going to start Simpke & Sinister Kettlebell routine for my HIIT workout. Elliptical is still available, if I need a break!
I started practicing these moves today and feel good.
Well, glad to see everyone.0 -
Welcome back Iwhayes! Glad you enjoyed your vacation.
Fanncy has also inspired me to give kettlebell swing try. I did Week 1 day 2 of the 5 week program this morning. I really like swinging the kettlebell. I bought a 15 lbs but only used it the first day. This morning, I decided to go ahead and use my 25 lbs KB and it felt good. My arms and upper back a little sore from day 1. I will see how it goes for 5 weeks.0 -
7/26/16
Week 14/Workout B/ Total Weeks 14
Squats - 5x5 @ 180lbs. Was a very good lift day for me. It was tough, but doable.
OHP - 5x5 @ 75lbs. Ladies - I really rocked this! Again, a very good lift day
Deadlift - 5x5 @ 215lbs!! Yep! I still can't believe it! I wasn't shaky. It went well. I'm going to go ahead and follow the 10 lb increase - but, will likely lower the increment. I do want to try it at 225 first.
Big difference today is that I worked out in the afternoon due a schedule change at work. Unfortunately, I just found out that I'm going to be changing depts and schedules again - I'm not exactly thrilled about it. The lifts helped me to focus and work through some of my apprehensions. It helped me to find some upside in this move.
Well, so it goes.
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DDHFree - I can't see doing swings between rests on SL days, but I'm all for it on rest days. Is that what you're doing?
Are you following Simple & Sinister?0 -
Week 4 Day 2
Squats 30 kg (66 lbs) 5*5
Bench Press 27.5 kg (60.6 lbs) 5*5
Barbell row 37 kg ( 81.5 lbs) 5*5
Machine workouts:
Lat. Pull down 10 kg(22 lbs) 10X3
Biceps Pull 10 kg (22 lbs) 10X3
Today I decided to add 4 kg/8.8 lbs instead of 2.5 kg in barbell row and I was able to do it!! It was an increment day over all.
@Iwhayes820 That's amazing indeed! You are in the zone. Hope you can sort out the timing suitable for lifting in spite of the dept. Change.0 -
lwhayes820 wrote: »DDHFree - I can't see doing swings between rests on SL days, but I'm all for it on rest days. Is that what you're doing?
Are you following Simple & Sinister?
Yes I am doing it on my lift days. I am doing this program but haven't yet looked at Simple & Sinister. I will check it out as well. http://www.muscleandfitness.com/workouts/workout-routines/5-week-whole-body-single-kettlebell-workout
It's going to take a me a moment to figure this out. I was just looking for a way to burn some extra calories in order to create a little more of a deficit.0 -
Cheer up DDHFree!! As you and everyone here knows that bulking is a part of getting more muscles. I guess you will find more definition after cutting. I am learning a lot just by reading everyone's post here and in other forum.0
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Week: 15 Workout: B Total Weeks: 31 - Wednesday
Deadlifts: 115 lbs 4x6
OHP: 50, 48, 48, 43 lbs (really struggled with this).
Inverted Rows: 4x6
Kettlebell Swing 18 sets x 10 reps x 25 lbs
Looks like I'm back to struggling with OHP now that I am eating at a deficit again. But my main goal now is to lose as much fat as possible and maintain as much muscle as possible. So I'm okay with no gains during this time if that's what it takes.1 -
Shoulder feels better but I'm going to wait it until next week to start shoulder work, just in case. Meanwhile, here's yesterday's workout focusing on legs and boy am I sore today:
Workout: (Strength and Cardio):
Squats: 4 x 6 @ 105 lbs.
DeadLifts: 1 x 6 @ 115 lbs.
Leg Press: 3 x 8 @ 90lbs.
Calve Press: 3 x 8 @ 70 lbs.
Planks: 2 @ 1 minute each, and 30 weighted crunches
Cardio: 30 minute light run. 40 bike ride commute (home to work to home).1 -
lwhayes820 wrote: »DDHFree - I can't see doing swings between rests on SL days, but I'm all for it on rest days. Is that what you're doing?
Are you following Simple & Sinister?
Yes I am doing it on my lift days. I am doing this program but haven't yet looked at Simple & Sinister. I will check it out as well. http://www.muscleandfitness.com/workouts/workout-routines/5-week-whole-body-single-kettlebell-workout
It's going to take a me a moment to figure this out. I was just looking for a way to burn some extra calories in order to create a little more of a deficit.
Yes - it will take a bit to figure it out! I'm with you. Glad we're going through it together.0 -
Kettble Swing Workout
Kettlebell Goblet Squats: 3x5x25
Kettlebell Swing 13x10x250 -
Can I ask a dumb question? What type of plates are those? When I first started, I was using non-olympic plates. Because they were so close to the ground, it was really difficult to do deads at heavier weights. I switched to olympic plates, but they still don't seem any taller.
Does that make sense?0 -
fabfindz05 wrote: »Can I ask a dumb question? What type of plates are those? When I first started, I was using non-olympic plates. Because they were so close to the ground, it was really difficult to do deads at heavier weights. I switched to olympic plates, but they still don't seem any taller.
Does that make sense?
There are definitely no dumb questions. But not sure who the question was meant for.0 -
Week 14/Workout A/Total Wks 14
Squats - 5x5 @ 185lbs
Bench Press 5x5 @ 97.5lbs. Fractional plates come in handy for this lift!
Barbell Row - 5x5 & 115lbs.
Afternoon workouts are agreeing with me, so far! Lifts going well. After 16 weeks, I'll be ready to change things up.
Tomorrow is a Kettlebell day!1
This discussion has been closed.