Count Up to 16 Weeks of Strength Building - Take 2
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Week: 15/ Workout: A/ Total Weeks: 31 - Friday
Squats: 83 lbs 4x6
Bench Press: 63 lbs 4x6
Pendlay Rows: 63 lbs 4x6
Kettlebell Swing 17 sets x 10 reps x 25 lbs1 -
Week 14/Workout B/Total Weeks 14
Squats-
Warmup 5x45/45/95/ 3x135/160
Work Set - 5x5 @ 190lbs This is a PR for me!
OHP-
Warmup 5x45/45
Work Set 5/5/5/5/4 @ 77.5lbs Just couldn't get that last rep! I'll get it next time!
Deadlifts-
Warmup 5x135/185 4x205 (didn't want to do that last rep)
Work Set 1x225 lbs I knew that it would be a stretch, but I wanted to try it!
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Week 4 Day 3
1/8/16
Squats 30 kg (66 lbs) 5*5
O.Press 20 kg (44 lbs) 5*5
Deadlift 47 kg (103.6 lbs) 5*5
Machine workouts:
Lat. Pull down 10 kg(22 lbs) 10X3
Biceps Pull 10 kg (22 lbs) 10X3
Lifting was good today. Crossed 100 pounds today!! Yay!!1 -
My Final Week for the Phase 2. Not sure if you guys want to start another thread or not. I'm 1 week early on changing up my program for the first time. Will detail more once I'm done with week 16.
Week:16 Workout: B / Total Weeks: 32 - Monday
Deadlifts: 115 lbs 4x6
OHP: 45 lbs 4x6
Kettlebell Swing 12 sets x 10 reps x 25 lbs - I'm really liking this Kettlebell swing.
Interesting Note: So I am back to being VERY diligent with my calorie and activity tracking. While I log my information in MFP, I also have this major spreadsheet that shows all my details. I thought it was so interesting that my total weekly weight loss reflected exactly the amount based on my total week's deficit.1 -
Goblet Squats 3 x 5 x 25
Kettlebell Swings 22 x 10 x 250 -
OH MAN!!! I've missed you ladies! I got into a bit of a funk and was pretty much all I could muster to deal with life so I took a break from MFP for a bit. No excuses really.. just needed a break. So glad you're all still here doing the deal! I'm back!
I'm celebrating 58 days smoke free today!
Here are my last 2 workouts:
Week 12, Total Weeks 12
Warmup Incline treadmill, Sprint/Walk 1/2 mile
Squats 2x5 95 warmup, 5x5 125
OHP 1x5 45 warmup, 5x5 60
Deadlift 1x5 95 warmup, 1x5 145
(Accessory lifts not posted)
Warmup Incline treadmill, Sprint/Walk 1/2 mile
Squats 2x5 95 warmup, 5x5 130
Bench Press 1x5 45 warmup, 5x5 75
Rows 1x5 65 warmup, 1x5 85
(Accessory lifts not posted)2 -
Glad you are back Kerryatoon. And kudos to you for remaining smoke free! Do what you need to do to stay that way. Very proud of you!1
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Week: 16/ Workout: A/ Total Weeks: 32 - Wednesday
Squats: 83 lbs 4x6
Bench Press: 63 lbs 4x6
Kettlebell Swing 22 x 10 x 25
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Goblet Squats 3 x 5 x 25
Kettlebell Swings 22 x 10 x 250 -
Just a heads up that this is the final week - Week 16. Do you guys want to continue this thread or start a new one? I'm considering posting in the other monthly thread now. I think most of us on this thread already post there and/or visit it just as often. I don't post much but I do read it a lot. Your thoughts?0
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I really wanted to finish my 16 weeks in this thread, but I'm a week behind. I have been posting in both threads..., so, I'll continue in the August thread.0
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I joined bit late so guess better start posting in monthly thread. I am still far from 16th week and really liked the comfy environment here. Anyway would keep counting till my 16th week is completed. First time I am doing lifting seriously.
@Kerryatoon I admire your strong will power.
Keep it up!! 0 -
Thanks for the responses ladies. We will give the August thread a try. If anyone at anytime feels like they need a smaller group to correspond with then just say so. That was what I needed as a complete newbie 6 months ago. My ultimate goal besides my goal physique is to strength train and stay accountable to this group for an entire year. I am aiming for lifestyle goals and I've never been consistent for an entire year.1
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Well my posts have dwindled down since my injury so I'd say let's try for an August thread.
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