Count Up to 16 Weeks of Strength Building - Take 2
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DDHFree - If I can control my eating habits at night, I'll be on my way to getting way fit and less fat.
I'm tired and hungry already. LOL!
Dcresider, try to see if you find a few foods that you enjoy BUT are also VERY filling for you. That might be the missing piece for you. Please give it a try. I like to eat at night too. The snacks that eat after my dinner contain a good amount of fiber and even some protein. For example: I enjoy a sweet and savory snack at night so I tend eat the following:
Alyssa's Vegan Oatmeal bites: They are high fiber, no added sugar, and 4 grams of protein. They are so good. (by the way, there are several non vegan varieties) http://alyssascookies.com/collections/alyssas-healthy-cookies/products/healthy-oatmeal-cookies-8-pack
I love these chips and they have 5 grams of protein per serving: https://candidreviewmom.wordpress.com/2015/05/08/beanfields-bean-rice-chips/
Lastly, I enjoy some homemade peanut butter balls (made with peanut butter, tofu, oats, quinoa, and natural sweetner).
You may not like any of these things but just want to make the point to try to find things that you not only enjoy but are satisfying. I like some other chips and cookies more but they are not filling at all and I tend to eat way over my limit. This is sort of a compromise imo.
These are great tips for snacking. I, too sometimes like a little snack after dinner. Those look like good choices!0 -
Week 1 Day 3
Squats
6x5 @ 55 lbs
Bench Press
5x5 @ 50 lbs
Barbell Row
6x5 @ 70 lbs
Felt pretty good today, still watching Alan Thrall videos to check my form. Looking forward to my B day. I like deadlifts!
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Good Morning Everyone. Hope you all had a great weekend. I did a lot of extra cardio just so I could eat more. LOL!
Week: 2: Total Week: 18
Routine: Workout A
Squat - 84 lbs 4× 6
Bench Press - 62 lbs × 4X6,5,6,5
Negative Chin Ups - 4X60 -
Good morning ladies. I'm ready for the week and need to get back in control after stopping IF for the weekend plus I was away too.
Iwhayes820 - I don't really snack after dinner but mostly before when I start cooking. hah! Good job on those workouts.
DDHFree - cardio is great for eating more.
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Advice needed! So I hadn't seen my friend in over a year and noticed how big my legs had gotten. Of course she said it must from lifting but I'm not sure. Unfortunately, it's the last thing I wanted to hear since I still have a lot of fat on the upper and inner thighs. Should I decrease weights (currently squatting at 90 lbs. 5 sets of 6 reps) and do more reps, or stay at the same weight /reps and not move up for a while?0
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lwhayes820 wrote: »Week 1 Day 3
Squats
6x5 @ 55 lbs
Bench Press
5x5 @ 50 lbs
Barbell Row
6x5 @ 70 lbs
Felt pretty good today, still watching Alan Thrall videos to check my form. Looking forward to my B day. I like deadlifts!
Allan has definitely been very helpful to me throughout the process. But something tells me that I will be working on form for the rest of my life. LOL!0 -
Advice needed! So I hadn't seen my friend in over a year and noticed how big my legs had gotten. Of course she said it must from lifting but I'm not sure. Unfortunately, it's the last thing I wanted to hear since I still have a lot of fat on the upper and inner thighs. Should I decrease weights (currently squatting at 90 lbs. 5 sets of 6 reps) and do more reps, or stay at the same weight /reps and not move up for a while?
Dcresider, I wished I felt comfortable answering this question but I don't think I know enough to do. Therefore, I am going to copy and paste a Q&A directly from one of Jay's article. Hopefully it helps.
Question #3: You've explained the importance of deloading when the goal is building muscle, but what about when losing fat? Should you deload while in a deficit?
Answer #3: Nope, definitely never deload in a deficit.
Doing so would essentially be the same as purposely lifting less weight while in a deficit, which of course is one of the worst things you can possibly do if you're trying to maintain muscle while losing fat.
However, if deloading is something you feel you need/want to do while you're in a fat loss phase, the ideal scenario would be to come back up to maintenance for a couple of weeks and deload during that period of time.
Once the deload is over and you're back to lifting at 100%, that's when you should resume the deficit.0 -
Ohhh, Decisions! Decisions! I think I'll keep moving forward for the next 3 weeks until after I re-take my measurements and then see if there are any changes and will re-evaluate. I was also told that I may need to increase my protein intake (currently at 75+ grams of protein) and focus on more of a caloric deficit if I need to lose fat. We shall see what happens.0
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I think that as long as you are eating at a deficit and keeping your protein to reasonable amount, you can't help but to look slimmer in the long run. For me the scale continues to go down but only for 2 out of 4 weeks monthly. My arms are getting big, I now have that square shoulder look but I am loving it. I just keep telling myself that while my arms look big (but with muscles), they are going to look GREAT as I continue to lose fat. I think that's where the patience has to come in. I can almost see how nice my arms will look once more of the fat is gone.1
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Week 2/Total Weeks: 2
SL's workout A
Squat: 65lbs 5x5
Bench Press: 55lbs 4x5
60lbs 1x5 just to see if I could
Row: 60lbs 5x5
decided to stick with using DB's & the incline bench chest row, I don't feel like I have good form on my rows and with a not so great lower back, I am not going to chance it anymore!
Skullcrushers: 30lbs 2x8
The last few were slightly shaky, think I will stay at 30b for a while on these!
Calf Raises: 50lbs 3x15 (2x25lb DB's)
Shrugs 40lbs 2x10 (2x20lb DB's)
Also went for a cycle afterwards, only 6.5 miles, but oooohhhhmmmmyygggggg my poor legs!
Don't think I will be doing that again
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Week 2 - Day 4
Squats: 5x6 @ 95 lbs. - I decided to go up and squatted pretty deep into these. My hips are finally loosening up.
BPress: 5x6 @85 lbs. - Still pretty hard at this weight and my 6th reps were a struggle. Will stay on this weight for Friday's workout.
BRows: 5x6 @75 lbs.- went up this week and will stay at this weight for friday.
Assisted Dips: 3x8 @ level 11. Went up from level 12
Cardio: 6 mile bike ride to and from work.
Goals for the week: stay within 1400 calories and eat my extra cardio calories but not the SL calories, up my protein intake from 75 grams to 100 grams, and watch my salt intake.
Mood: Good start for the week and then heading out on Friday for NYC 5 Boro bike tour that weekend. I'll try to do my SL workout before work.1 -
Deadlifts - 105 lbs 1 X 6
OHP - 40 lbs 4 X 6
Pullups - negatives and band assisted. Was able to lift myself up 2 inches w/o any support, yay 0 -
Advice needed! So I hadn't seen my friend in over a year and noticed how big my legs had gotten. Of course she said it must from lifting but I'm not sure. Unfortunately, it's the last thing I wanted to hear since I still have a lot of fat on the upper and inner thighs. Should I decrease weights (currently squatting at 90 lbs. 5 sets of 6 reps) and do more reps, or stay at the same weight /reps and not move up for a while?
Dcresider, I wished I felt comfortable answering this question but I don't think I know enough to do. Therefore, I am going to copy and paste a Q&A directly from one of Jay's article. Hopefully it helps.
Question #3: You've explained the importance of deloading when the goal is building muscle, but what about when losing fat? Should you deload while in a deficit?
Answer #3: Nope, definitely never deload in a deficit.
Doing so would essentially be the same as purposely lifting less weight while in a deficit, which of course is one of the worst things you can possibly do if you're trying to maintain muscle while losing fat.
However, if deloading is something you feel you need/want to do while you're in a fat loss phase, the ideal scenario would be to come back up to maintenance for a couple of weeks and deload during that period of time.
Once the deload is over and you're back to lifting at 100%, that's when you should resume the deficit.
DDHFree - great information! Who is Jay? I'd like to read more, please.0 -
I think that as long as you are eating at a deficit and keeping your protein to reasonable amount, you can't help but to look slimmer in the long run. For me the scale continues to go down but only for 2 out of 4 weeks monthly. My arms are getting big, I now have that square shoulder look but I am loving it. I just keep telling myself that while my arms look big (but with muscles), they are going to look GREAT as I continue to lose fat. I think that's where the patience has to come in. I can almost see how nice my arms will look once more of the fat is gone.
Agree. Just stay the course and listen to your body. Your cardio is amazing, too.0 -
DDHFree - Yeah, every time I think I've learned - I realize I still need reinforcement0
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sixpacklady wrote: »Deadlifts - 105 lbs 1 X 6
OHP - 40 lbs 4 X 6
Pullups - negatives and band assisted. Was able to lift myself up 2 inches w/o any support, yay
Go sixpacklady! Pullups are tough - congrats!0 -
Week 2 Day 4
Squats 5x5 @ 60lbs
OHP 5x5 50lbs I thought this was to be my least favorite exercise, but it's bench press for sure.
Deadlifts 3x5 @100lbs I did more because I like them and one set was not enough to practice my form.
I did a basic warm-up. It just feels weird to start lifting with no warm up. Overall, a good session. Looking forward to my next.0 -
Should I decrease weights (currently squatting at 90 lbs. 5 sets of 6 reps) and do more reps, or stay at the same weight /reps and not move up for a while?
i have not tested this out for myself in any meaningful way, but the understanding i've picked up from pretty much everywhere is that extra reps is actually a bigger driver of 'hypertrophy'. i.e. increases in muscle tissue.
i can tell you there are a couple of absolutely toothpick-shaped women who are regulars at the same rec centre of me. i've been watching both of them squat crazy weights for at least a year, and both of them keep it to five reps per set.
both of them are still toothpick-shaped. i happened to run into one of them in the swimming pool area downstairs from the gym once, and i can totally attest to that. she looked fantastic but there is no way you'd ever look at her in a bikini and say 'see, lifting weights makes a woman bulky'.0 -
5minty, Way to go! Which program are you doing?
Sixpacklady, That is so freaking awesome! Now that’s some serious progress. You know I am just starting out with the pull ups so that’s so encouraging to hear.
Dcresider, you are always so darn active! Keep it up!
Iwayes820, Jay is the author of the program “A Workout Routine” which is the program that several of us are doing. In my opinion, the best introduction to Jay is to read this article. It was a real eye opener for me. http://www.aworkoutroutine.com/the-best-way-to-lose-weight-fast-and-keep-it-off/ I won't fall for any more "Get Lean in 12 Weeks" crap.
Wow, you OHP 50 lbs. I am just in awe of you ladies who can OHP anything over 45 lbs.
Canadianlbs, thanks for the info. I’ve learned a lot reading your posts. Always appreciate when you do a “drive by”.
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canadianlbs- thanks for your input.
DDHFree - Yes, I'm pretty active in my daily routine...and actively eating too. LOL!!! Honestly, I'm not that active. I commute to work by bicycling to work and home is an easy ride about 20 minutes each way. I don't bicycle in the rain so it's not every day thing. Running is on hold for now with an occasional easy run twice a week after a weight training routine.
Today's workout: CARDIO - What can I say? I felt like running on the treadmill just so I can eat more tonight. LOL!! 3 mile easy rune done!
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Week: 2: Total Week: 18
Routine: Workout B
Deadlift -109 lbs 4× 6
It seems I pulled something in the lower back hip area while doing the last rep of the last set. Doesn't hurt at all but I feel the discomfort mainly when sitting. I was trying to focus on a tip Mehi gave to not hit your shins with the bar. I should have been focusing on lifting that last rep and making sure not to use my back because it's more challenging at that time. Hope it resolves itself before squats on Friday.
Shoulder Press - 44 lbs 4× 6,6,5,5
Negative Chin Ups - 4X6
I can slowly lower myself for all sets all reps. So next I will move to negative pull-ups.0 -
5minty, Way to go! Which program are you doing?
@DDHFree Thanks! I'm doing SL's 5x5, but I also add a couple accessories
Week 2/Total Weeks 2
SL's workout B
Squat: 65lbs 5x5
OHP: 55lbs 4x5, 60lbs 1 x5
Deadlift: 105lbs 1x5
BB Curls: 35lbs 1x8, 40 lbs 1x8
Calf Raises 45lbs 3x15
I've started adding weight on some of my last sets, to see if I can add more to my next workout, not sure if that is the proper way! But at least this way I now if I can or can't do it next time :-)
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I've started adding weight on some of my last sets, to see if I can add more to my next workout, not sure if that is the proper way! But at least this way I now if I can or can't do it next time :-)
5minty, I don't know if there are any negatives for doing it that way but I kind of like the rule of thumb that you increase when 1)you can do all of the reps for all of the sets and 2)your form is good for those sets/reps. BUT starting NOW, I am taking it a step farther, especially after this mornings mishap... I will only increase when the weight feel VERY comfortable and I am not struggling on any set/rep.
So this does not happen to any of you -- I was researching what to do about my muscle that I inadvertently pulled this morning. I came across these words in an article that I was reading.
...because the bar often scrapes against one’s shins and knees as it’s being raised, many weightlifters risk injuring their lower backs by holding it too far away from their bodies. Wearing long pants to protect your legs can easily solve this problem.
That is EXACTLY what I was doing after reading a post by Medhi. But I will just wear long thick pants going forward since I workout in the comfort of my home.
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Week 2 - Day 5
Squats: 5x6 @ 105 lbs. - I decided to go up again. It was a little bit of a struggle with the increased weight but finished all sets. Form looked good in the mirror.
OH Press: 5x5 @ 50lbs. - Form was okay and had to rest longer. I may stay on 5 reps instead of 6 until I get used to the heavier weight, then increase reps to 6.
Deadlifts: 1x5 @ 130 lbs.- went up this week and so far so good.
Assisted Pull Ups: 3x8 @ level 13
Assisted Dips: 3x8 @ level 12
mood: Upbeat. I'm staying within my macros so far and trying to eat loads of protein. I got up to 113 grams yesterday. I hope I can keep it up.
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I've started adding weight on some of my last sets, to see if I can add more to my next workout, not sure if that is the proper way! But at least this way I now if I can or can't do it next time :-)
5minty, I don't know if there are any negatives for doing it that way but I kind of like the rule of thumb that you increase when 1)you can do all of the reps for all of the sets and 2)your form is good for those sets/reps. BUT starting NOW, I am taking it a step farther, especially after this mornings mishap... I will only increase when the weight feel VERY comfortable and I am not struggling on any set/rep.
So this does not happen to any of you -- I was researching what to do about my muscle that I inadvertently pulled this morning. I came across these words in an article that I was reading.
...because the bar often scrapes against one’s shins and knees as it’s being raised, many weightlifters risk injuring their lower backs by holding it too far away from their bodies. Wearing long pants to protect your legs can easily solve this problem.
That is EXACTLY what I was doing after reading a post by Medhi. But I will just wear long thick pants going forward since I workout in the comfort of my home.
DDHFree I'm not sure if there are negatives either?
I'm going with the my own rule of thumb that after doing workout A or B at the same weight for 1 to several sessions, (or to the point that I can then do 5 sets with good form) for then next session I will do 4 sets & go up on the 5th set and go with that weight on the next workout.
If I am struggling with bad form on that 5th set with the added weight then I will stay where I am for the time being until form is good on all sets.
Good advice for the deadlift! I am almost always wearing long pants when I am in the gym anyway, but as long as the bar only "skims' up/down my legs I am fine with that. If the bar is scraping then I know I am not doing something right and will stop and readjust.0 -
Yesterday was off day. 20 mins of bike riding, planks 2x30 secs, and did squats. Working hard on form, no knee pain. Did 1 set 10 reps @45pds; 1 set 10 reps @65pds, 3 set x10 reps @ 95 pds.
Today
Sl
Squat 5x5@145pds
Ohp 5x5 @65pds
Dl 1x7@ 145pds
So far, im sore for once. Going up the stairs hurt at work lol.
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Isca_1 - you are on a roll with those OHP and DL!0
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Week 2 Day 5 Total Weeks 2
Squatsu
Warm-up 2x5 @ 45lbs
5x5 @ 65lbs
Sets went well. Form felt good. Looking forward to increasing next see.
Bench Press
5x5 @ 55lbs
My least fave exercise actually went well. I had to adjust the bench to get my form correct. As always, I listened/ watched Alan Thrall and it helped.
Barbel Row
5x5 @ 75 lbs
These felt good, too
Mood
Still enjoying the work outs. Learning a lot and getting stronger with each lift. Will be adding cardio next week. We'll see how that works for me.
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Yesterday's Workout
Squat 72.5 lbs 3 X 6
Bench 45 lbs 3 X 6
DB one arm row 22.5 lbs 3 X 80 -
Aww thanks dcresider. Really trying hard to get form right.
lwhayes820 - Nice job! Keep up the great work!
sixpacklady - Good job!
Love coming in here and seeing all the great work being done! I really wish we all worked out at the same gym, it's disheartening to go into my gym and be the only woman in the free weight section...
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