Count Up to 16 Weeks of Strength Building - Take 2
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Week 2
Day 3
30/6/16
Squats 25 kg (55 lbs) 5*5
O.Press 20 kg (44 lbs) 5*5
Deadlift 42 kg (92.5 lbs) 5*5
Machine workouts:
Lat. Pull down 10 kg(22 lbs) 10X3
Biceps Pull 10 kg (22 lbs) 10X3
Cardio
Run 4 km.
Today I was in no mood to lift still I pushed myself to Gym and I am happy that I did it.
I could push up 20 kg in OHP!! 0 -
Update on me: NO SL yesterday. I spoke to my gym instructor about my shoulder and he said the best thing is to ICE and rest, meaning no arm/shoulder work at all, not evening for deadlifts or squats if its affecting the shoulder. He then proceeded to tell me to stretch the scapula by rolling a hard white ball (not a tennis ball) about 8 times, then rolling the shoulder area with the ball. Hopefully, this will ease up this dull pain in the area.
Oh pooh! He did say I can do leg exercises and use other options. I ended up running for 5 miles.
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Monday, 6/27/16
Week 11 / Work out A / Total Weeks 11
Squats- after warm-up sets, 5x5@ 180lbs! Yep - I did them all this time, after 2 failed attempts. It was not easy, but, I gritted through and focused on maintaining good form.
Bench Press- after warm-up sets, 5x5 @ 102.5lbs Also, went well - surprisingly! This was at least my 2nd attempt.
Barbell Row- after warm-up sets, 3/5/4/3/5 @ 115 lbs. I deloaded on these a few weeks ago, to really focus on form again. I was not feeling the right muscles work. I think my mistake was that I can lift the weights for this exercise, but, not keeping good form. So, this time I am being very focused on the muscles and if I can't lift the weights with good form - not counting it.
Wendsday, 6/29/16
Week 11 / Workout B/ Total Weekds 11
Agile 8 Warm-up. This was needed after experiencing pain behind left knee, in the area at the top of my calf. Work out went well - no major DOMs after workout. Will continue adding this to the routine. I didn't do all of it - but, did do all of the foam rolling. Felt really good.
Squats- after warm-up sets, 5/5/4/4/5 @ 185 lbs
OHP- after warm-up sets, 5x5 @ 77.5lbs This is at least the second time. Felt good.
Deadlifts - warm-ups, then 1x5 @ 210lbs. 3rd attempt. Made it. I was dreading it. But it didn't feel totally like lead today
But, I made it! Didn't feel any back pain or strain. Trying to be very careful. I do not want to be injured. The one day my calf/knee was hurting - I was sad that I may not be able to exercise. I don't want to make anything worse, but I don't want to lose gains either. Crazy - but, good crazy!
Today
30 min Elliptical HIIT
Back at it tomorrow!1 -
@mustbe60 awesome that you pushed yourself to workout, as they say, you never regret doing it, but you always regret not working out!
@dcresider your poor shoulder, that is probably the best thing, just let it rest for a while.
@lwhayes820 still so impressed with the progress you have made!
As for me, I managed to hurt my neck bench pressing the other day, second time this has happened on the bench (but not the first time for my reoccurring neck problems) and it is so freaking frustrating!! excuse my language please
so now after getting over the shoulder thing now I have to deal with this. I am afraid to do any lifting or even cycle as either could aggravate the neck. Have been going to the chiropractor and she thinks I may have arthritis in there and I need to get X-rays now to find out what is going on. So no gym yesterday, not today or over the weekend I think. When I do go back, I think it will be using low weights with higher reps for a while to avoid any future problems!! 1 -
Dcresider, when it comes to dedication, you are queen. Now, it’s definitely sounds like it’s time to rest. I know it’s hard, I think all of us sympathize. Once you start to lift, you just don’t want to miss days that were not planned. Just try to think about the long term so you don’t do any permanent injury to your shoulder.
Kerryatoon, I feel you on the quest of a metabo-reset. Now that I’ve been doing this for a while, I fantasize about being able to eat roughly 2,000 calories a day. But I have to get down to at least120 lbs before I can seriously move in that direction. I will be cheering you on and hopefully I learn some things from you as you make progress in that direction. So very exciting. Also, congrats on staying the course of not smoking. That’s awesome!
Iwhayes, I’m glad you had good results with the stretching. This was a great learning experience for me. My calf continues to feel better with each passing day. I decided to try deadlifting this morning and it felt great even though my calf is not 100% back yet. But now I know what to do when it feels tight. It’s so crazy and exciting how we don’t want to miss a workout.
Mustb60, love the gotta-get-it-done-attitude. Keep it up.
5minty, I really empathize with your injury. I can only imagine how annoying it must feel when almost any exercise exacerbates the injury. Love the way you used that halo emoji. LOL. But do take it slowly and focus on making a full recovery so you can get back to business ASAP.
You ladies are so awesome and I am really pulling for each of you to reach whatever fitness goals you desire.
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Week: 11/ Workout: A/ Total Weeks: 27 - Thursday
Squats- skipped due to calf injury
Bench Press - 63 lbs 4x6
Pendlay Rows - 65 lbs 4x6
Week: 11/ Workout: B/ Total Weeks: 27 – Friday
Deadlifts – 115 lbs 4x6 Not a strength training day but decided to make up for these since no legs this entire week due to calf issue. But it’s much better now.
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@lwhayes820 You are doing awesome job!! Very inspiring to me!
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@dcresider Follow the expert advice. It sucks to not be able to lift.
I had to skip today's session as well due to a pulled muscle in my lower abdomen.
But I am guessing this is due to running same day.0 -
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
I used a lighter bar, but there was no marking on it. I'm assuming it was 25lbs, but maybe 30lbs? How can you tell if it doesn't tell you? Lol
And, because I haven't done any of this before, I went to the gym at 7:30am on a Sunday when no one would be there. Glad I did. It gave me extra time to feel comfortable with what I was doing without the thought of people watching me.1 -
I used a lighter bar, but there was no marking on it. I'm assuming it was 25lbs, but maybe 30lbs? How can you tell if it doesn't tell you? Lol
oops, i butted in again. sorry.i walked myself and that smaller bar over to the scale in the corner one day
otherwise, if it's a 'standard' bar then it's probably 30lbs because the olympic standards are 45lb for men and 30 for women. hard to tell if it's standard, of course - but basically, if your gym only has those two bars then it's probably 30. my trainer has a 'specialized' one that is 20, but i believe he had to go out of his way a little to get it.
nobody's gonna laugh. most of us have been through the shaky early stages where you feel overwhelmed and intimidated, so this space is great in that respect.1 -
@canadianlbs - you can butt in anytime you want! I'll just update all of my numbers to show 30lbs now! Woohoo!
My quads are already sore. Lol. I'm supposed to run tomorrow and have Tues off, but may swap them. 1 -
Thanks for all those who commented on my shoulder and will keep you posted. I'm planning to rest all weekend long.
For those in the states, have a fabulous 4th.1 -
Friday, 7/1/16
Week 11/Workout A /Total Wks11
Squats- 4/4/4/5/5 @ 185lbs
Bench Press- 5/5/4/4/5 @ 105 lbs
Barbell Row - 5/5/4/5/5 @ 115lbs
Sat, 7/2/16 - 30 min HIIT Elliptical
Monday, 7/4/16
Week 12/Workout B/Total Weeks 12
Squats- 5x5 @ 185lbs - felt good lifting today. Best lift day in a while! Tough, but, I made it.
OHP- 5x5 @ 80lbs - these went miraculously well! I have had to lower weights before and now I'm only increasing 2.5lbs per session. But, today, I rocked it!
Deadlift - 1x3 @ 220lbs. I remember the days that I lived this exercise! I still do, but at these weights -- it's tough, but rewarding. Of course, I'm feeling major DOMs now!
Have a great 4th!1 -
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
I used a lighter bar, but there was no marking on it. I'm assuming it was 25lbs, but maybe 30lbs? How can you tell if it doesn't tell you? Lol
And, because I haven't done any of this before, I went to the gym at 7:30am on a Sunday when no one would be there. Glad I did. It gave me extra time to feel comfortable with what I was doing without the thought of people watching me.
I was just like you last year!! Don't feel shy or intimated. This is a great forum with great ladies. Actually only after stumbling to this group did I have the interest as well courage to start lifting. These girls are so supportive and inspiring! And to tell you the truth I still visit the gym after 12 PM (almost no people that time), so I could lift in peace and be full focused.
Start small and grow gradually. That is the mantra for me as well. Happy lifting!! 2 -
Typo!!
It's *intimidated. My third week started now.
Week 3 Day 1
5/7/16
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
Target: 48 sessions of SL in 16 weeks. Done 7/48 sessions.0 -
Hope everyone had a fabulous 4th. I did absolutely nothing. No lifting. No running. No Bicycling. I'm resting the shoulder since it still hurts so maybe it's time to see a PT. Meanwhile, I have no idea how to start up my lifting again so will have to talk to my gym instructor on what lifts I can do. Wish me luck.0
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[I used a lighter bar, but there was no marking on it. I'm assuming it was 25lbs, but maybe 30lbs? How can you tell if it doesn't tell you? ]
Is there a scale at the gym? Weigh yourself, then weigh yourself holding the bar, and then subtract.
I have a lightweight bar (1 inch diameter) that weighs 18 lbs.0 -
Hope everyone had a fabulous 4th. I did absolutely nothing. No lifting. No running. No Bicycling. I'm resting the shoulder since it still hurts so maybe it's time to see a PT. Meanwhile, I have no idea how to start up my lifting again so will have to talk to my gym instructor on what lifts I can do. Wish me luck.
You need this rest period. Hope your shoulder heals soon and you could lift again. Good luck!! 0 -
yesterday's workout
Week: 12/ Workout: A/ Total Weeks: 28 - Tuesday
Squats- 82 lbs 4x6
Bench Press - 63 lbs 4x6
Pendlay Rows - 65 lbs 4x6
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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
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