Count Up to 16 Weeks of Strength Building - Take 2
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Don't laugh...I'm weak (for now). Everyone's gotta start somewhere though and I'd rather start light and work my way up than start heavy and not be able to move for a week due to DOM's. I'm also training for a half marathon, so I can't kill my quads.
Week: 1/ Workout: A/
Squats- 25 lbs 5x5
Bench Press - 25 lbs 5x5
Barbell Rows - 30 lbs 5x5
You are starting off great. I certainly started with the naked bar. Actually, I had to start with dumbbells for the OHP because the bar was too heavy. You will progress just fine. Welcome and enjoy the journey.
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Week: 1/ Workout: B/
Squat - 30 lbs 5x2
Overhead Press - 30 lbs 5x5
Deadlift - 40 lbs 5x5 - I definitely could have done more here
I am modifying the squat workouts to only 2-3 sets on days before runs. I am training for a half marathon as well, and 5 sets of squats are too much if I plan on running too. On Sundays, I do the full set of 5 squats, because Mondays are an off day.0 -
Hi ladies! I am back from vacation.. I tucked in the gym at the hotel and did my best with a cable machine but it wasn't as good as my squat rack so i'm not counting it.
30 DAYS SMOKE FREE TODAY!!!! WEEEEEEEE!
Still at 2000 cals and after a 3lb increase in weight for a few days.. bounced back down to my normal holding pattern of 150-152 lbs. So I'm going to stay at 2000 for another week and if I'm maintaining I'll be bumping up to 2100. Searching for that TDEE still. EEK!
I did a yoga class on Monday Night. I thought since I lift heavy weights yoga would be a cakewalk but it was hard to keep up with that 70 yo yoga instructor.. haahaaha.. dang.
So I'm going to post my workout from Monday because I need to:
Week 8/Workout B/ Total Weeks 8
Squat 5x5: 115lb (deloading to work on form a bit)
OH Press 5x5 55lb
Deadlift 5x5 125lb
Accessories:
Upright rows: 5x12 35lb
Doing this little HIIT circuit at the cables: 5sets x12reps each Face pulls (60lb), Cable Crunches (120lb) & 6in straight leg raises.
Assisted dips: 80lb 2x8
Assisted Pullup: 75lb 2x5
Going to the gym tonight for another. Distracting myself from the fact that my baby is in another state without me for a week ;(0 -
I spoke to my gym instructor about my shoulder problems and he recommended doing lifts like deadlifts to bentover rows, nothing to do with pushing. He mentioned doing back lifts like lateral pulldowns, seated rows, and rear delt flies. I ended up doing some of these yesterday.
Yesterday's workout:- reclining leg press machine: 4 x 12 @ 90 lbs. I should have gone up but since I've never used this machine I didn't know how to heavy to go.
- romanian deadlifts: 4 x 12 @ 50 lbs.
- calf work: 4 x 12 @ 50 lbs. at the weight machine
- bentover rows with 15lb. dumbells - 4 x 12 @ 15 lbs. - I can go up next time since I didn't have a problem with this.
- cardio: 20 minute light run, 22 minute bike ride home.
1 - reclining leg press machine: 4 x 12 @ 90 lbs. I should have gone up but since I've never used this machine I didn't know how to heavy to go.
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Week 8/Total weeks 8
Sprint/walk 1/2 mile
Squats 2x5 95lb, 5x5 120lb
Bench 2x5 45lb, 5x5 75lb
BB rows 5x5 65lb
Accessories:
3x12 Of each in HIIT style
Cable crunch 120lb
6in leg raises
Face pulls 60lb
Feeling good today. Looking forward to rest day tomorrow.1 -
Week: 12/ Workout: B/ Total Weeks: 28 - Thursday
Deadlifts- 115 lbs 4x6
OHP - 50 lbs 4,5,4,5
Inverted Rows - 4x61 -
Week: 10 - random lifts
squats: 4 x 6 @ 115 lbs.
lateral pulldowns: 3 x 8 @ 60 lbs.
deadlifts: 2 x 6 @ 135 lbs.
cardio: bike ride commute - 44 minutes. No running today.1 -
Great job ladies!! @dcresider Good to see you are back with a bang!
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 8/48 sessions.
Today I really felt my lifts. Even though there were no raise in OHP or squat, I was gritting my teeth. Besides that I did some stretching routine. No energy for scheduled run now!
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Keep up the great work ladies.
I have one more workout for this week which I will do in the morning a couple of hours before leaving for vacation. My plan is to try to get in 2 workouts while on vacation as some of our time will be spent camping and no access to equipment. Not sure how active I will be online. See (read) you guys next Friday if I don't make time for online.0 -
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!! 0
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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
