Join Me in 20 Weeks of Strength Building

DDHFree

Looking for a few motivated women to join me in a more focused group within this already amazing group. I’ve done this before and had such great success but lost my way with 3 vacations this years and other major life changes … but of course they are all just excuses. Regardless, I need a restart. This whole group is amazing so I am not trying to distract from the monthly thread. Again, this thread is just a bit more focused with an end date, goals, and maybe just a handful of people.

With that said, this smaller group of ladies will work toward whatever fitness goals they want to achieve for 20 weeks. We will count UP to 20 weeks because of course the journey will not end there. Here is what to expect:

1. Before starting, you will post your individual training program that you will be following and your personal goals
2. Then each day or week or whatever your plan requires, you will post your workout progress (calories goals if you like)
3. Every 4 weeks we will share our success to help motivate the group and to stay accountable. It can be combination of the following:

........ Inches loss ........ Fat loss ........ Progress Pictures (such as same bicep pose every 4 weeks or stomach or full body or no Picture) ........ Your overall assessment of the 4 weeks (if you like)

I really enjoyed this the last time I did it with 3 to 5 other wonderful ladies. Hope at least one of you will join me. I will be starting on Sunday, Dec 18th. I do not want to wait until after the holidays. I will post my program and goals before end of day Friday. Lastly, if you want to join and make some different suggestions, feel free.

DDHFree

So looks like I have no takers this time around. I know it's supposed to be a sad face but I am not sad. Everyone has their own way for what works for them -- so I will do it solo.

DDHFree

Plan: My own tweaked version of A Workout Routine’s Beginner Program.
Start Date: 12/17/2007
End Date: 05/06/2017
Goals:
1. To eat a 20% caloric deficit + workout calories
2. To eat at least 60 grams of protein daily
3. To lose 25 lbs of fat
4. To maintain current muscle mass

Kirstie155

Hi I'd like to join you. I've been MIA from this group for several months but am ready to get back to it. My fitness journey is not linear, but I am ready to influence it in the right direction again after a very busy few months with vacation, work travel, ect where I have eaten whatever I wanted and not worked out at all. My gym is dusty and I've gained 15#

Plan: SL5x5
Start Date: 12/17/2007
End Date: 05/06/2017
Goals:
1. lose 25# of fat
2. stick to a low carb diet
3. Follow hunger cues, and only eat when hungry
4. Improve mobility and be rid of the pain in my leg
5. Strengthen my back and hips (injury prevention)


I have chronic pain in my left leg that started in my hip as tightness when I was lifting. This is one of the contributing factors for me quitting lifting, and I have been getting massages to help with the pain. The pain has migrated down to my shin, and is effected by the sciatic nerve. I have been doing stretches targeting my piraformous muscle. The pain is real, and has effected my life because I can't stand for more than 10 minutes without pain, and gave to move around.

Glad to join you

amyinthetardis1231

I am interested in joining, but I have a lot of holiday travel coming up right before and after Christmas, which will impact my ability to do my workouts. Can I start when I get back home, or does it matter if I won't be able to be as consistent in the particular plan (SL 5x5)?

Also, Kirstie--have you tried a foam roller for your pyraformis and IT band? It hurts like a mother but is the only way to stretch the IT (outside of the thigh) band.

DDHFree

Hi Kirstie, I am excited that you will accompany me. I hate that you are dealing with chronic pain. You listed some very serious but also motivating goals. I will be pulling for you to see improvements in all the areas that you mentioned.

Amyinthetard... yes feel free to join us after Christmas. My main intent is to have a few TRULY committed people to share and keep each other going for these 20 weeks.

Let's do it ladies. I will likely post on strength training days -- but sometimes a little more.

rachel5576

This is great! I went in 3 vacations this year as well and it really threw off my game. I put on 20lbs!
Plan SL 5x5, run at least 2-3 days a week
Start Date 12-19 end 5-8
Goals
lose st least 20lbs
Eat mostly whole unprocessed food
Only eat when hungry
Save wine and chocolate for special occasions

I have been struggling the last few years with losing and maintaining so really appreciate any support I can get!

sbl1881

Hi,

I'd like to join too. I tried SL back in May, hurt my back on the pendlay rows and had to stop. I've started/stopped a few other routines (Live Fit, Strong Curves) since then, but want to go back to SL and build up my strength for the next 6months-year. I plan on adding hip thrusts and some other glute exercises to help strengthen and hopefully lessen the low back issues I've been having.

Plan: SL5x5 & copycat Orangetheory treadmill workouts

Start Date: 12/20/2016
End Date: 06/01/2017 (maybe longer)

Goals:
1. Lose 15lbs#
2. Follow IIFYM macros
3. Do 5 unassisted pull ups
4. Go to gym minimum 5 days per week
5. Do not weigh yourself more than once a week. Do not get caught up on numbers. Do not over analyze.

Looking forward to doing this with all of you!

Kirstie155

Good morning, all!
Today is my wedding anniversary, so over the weekend I indulged in some keto cheesecake and ate more steak and shrimp than one typically does in one sitting Planning to get back to moderation today.
Starting weight
12/18: 204#
End goal:179#
Yesterday I did a lot of stretching for my leg and hip, and have a massage scheduled for Friday. Pain was so bad yesterday evening, I had to use my stool to sit and cook

@amyinthetardis1231 I have tried foam rolling, but not sure that I do it correctly! Thanks for the advice.
I am planning to do 5x5 and walk on the treadmill before hubby gets home tonight, but it all depends on timing...it is my anniversary after all! If I cant squeeze it in after work today, tomorrow for sure. Will post stats. My 5x5 will be starting at bar weight since it has been so long since I lifted, and I stick to bar weight until I feel confident my form is correct.


ETA: @sbl1881 I like your #5, and want to steal that one. I am a serial weigher when I am on track, and weigh up to 3xa day when losing weight. When Im not (see last few months) I hide from the scale. I dont want to get caught up in numbers, either.

DDHFree

We have some great goal ladies. Let's make them happen. Alright so looks like we have

1. DDHFree
2. Amyinthetard
3. Kirstie
4. Rachael
5. SBL

DDHFree

Week: 1
Routine: Workout A

Took things very slow since it has been awhile. Will probably stay at this weight for the first 2 weeks as I re-acclimate to lifting.

Squats
33 to 63 lbs 6x4
Started with empty bar. My max before was only 82

Bench Press
33 to 553: 61.6 lbs 6x4
Started with empty bar. My max before was only 64.

Tricep Pull downs
35 lbs × 10x4 sets

Looking forward to getting through this first week -- especially eating well again. So far so good.

amyinthetardis1231

Happy to be joining this! I'll probably lurk this thread for the next couple weeks and consider my official start date for the challenge to be January, since holiday travel plans will muck up my usual 3x/week schedule.

Plan: Stronglifts 5x5
Start Date: 1/2/17
End Date: 6/1/17 (makes it an even year since I started eating lower carb)
Goals:
1. Consistently eat low carb/high fat at least 80% of the time (below 75g carbs daily)
2. Workout at least 3x/week consistently
3. Lose 25 lb of fat
4. To maintain current muscle mass

I'll add a #5 if/when I think of one. For now, I feel good about these goals.

rachel5576

I did my strong lifts 5x5 and warm up
Squats 115
Bench 75
Row 80
Also burned some calories by dancing.
For me the hardest part will be sticking to healthy eating. The first few days are tough. Then it usually goes well for 2-3 weeks. Trying to mentally prepare for the long haul. We can do this!

DDHFree

Great way to start Rachael. I am feeling a little anxiety about the eating also. I am trying to get back to eating just natural sugars. It's really hard as I am so addicted to the standard sugar right now. I really regret giving it try back in May on my first of 3 vacations. Each time I give it up, I later convince myself that now I am fit and I can eat just a little bit. But rather, it turns into a full blown food addictions. Moderation does not work for me in this category and I have to accept it. I will get there but right now I am mainly focused on calorie limit and protein needs. You are right, we got this!!! We will be so thankful when spring gets here that we stuck with it.

Kirstie155

Did not get a work out in yesterday (anniversary) and today I think is going to be a streatching day as my leg is throbbing and I dont even want to drive home becase driving hurts (it's my driving leg.)Not for lack of wanting to though!

I did not weigh myself today, and followed my hunger cues and skipped lunch because I simply wasnt hungry. I think that counts as 2 wins for the day

rachel5576

We're off to a good start ladies! Let's keep doing what we can even if it's only little changes. Every bit helps! Off to do my 5x5. Have. Great day!

DDHFree

Week: 1
Routine: Workout B

My 2nd session. Woohoo!!! I just need to get use to doing this again.

Deadlifts
53 to 73 lbs 4X6
Started with just 53 lbs and stayed at 73lbs for the remaining sets. My max before was 115 lbs. I have not lost all the strength but making a conscious effort to keep weight low the first week and re-acclimate myself focusing on form.

Overhead Press
33 lbs 4x6
Started and stayed with empty bar. My max before was only 46 lbs. I was never strong on this exercise but I love what it did for my shoulders last time.

Inverted Rows
Body weight 4X6

Let's do this ladies!!!

klove808

@DDHFree Is it still possible to join in on this? Or is the hand full already? Kind of a light weight thus far but keeping at it.

DDHFree

Klove, yes please join us. I think we will declare our final handful on January 1st. Glad you are joining.

DDHFree

Now for my unfortunate news. I went to the dentist on Friday for what I thought would be a simple filling. Instead was sent to oral surgeon where I had the tooth completely extracted. Now I am must forego my fitness routine but should be able to resume in 1 week. I was so excited about starting again. But at least it's just one week as long as it heals as expected. I am still going to watch my calories but I am going to restart my week because I did not get to complete my first week of strength training. I hope we are all getting our mishaps out the way so we can get down to business. I refuse to let anything stop me on this journey.

amyinthetardis1231

DDHFree wrote: »

Now for my unfortunate news. I went to the dentist on Friday for what I thought would be a simple filling. Instead was sent to oral surgeon where I had the tooth completely extracted. Now I am must forego my fitness routine but should be able to resume in 1 week. I was so excited about starting again. But at least it's just one week as long as it heals as expected. I am still going to watch my calories but I am going to restart my week because I did not get to complete my first week of strength training. I hope we are all getting our mishaps out the way so we can get down to business. I refuse to let anything stop me on this journey.

Bad news at the dentist is the pits! Best wishes for a quick and easy recovery. See you at the (re)starting line in January!

rachel5576

Hope you recovery quickly! I am going to take it easy until my kids go back to school next week. Too hard to stay on track when my routine is out of wack. See ya next year!

Kirstie155

@DDHFree sorry to hear that. Hoping you have a speedy recovery.

I am also going to wait until the weekend to start, I have houseguests and thought I'd be able to get my workouts in but haven't been able to. Here we go January!

DDHFree

Thank you all for the well wishes. I went for my follow up and all is well. She cautioned me to start slowly but I still have to do that anyway. Looks like we are all nearing that January date so I guess we might as well make it official. I will create a new kick off thread to start us off on Sunday, January 1st.

cherrybomb333

I'd love to be part of this. I'll repost in the January thread once it is created.

I'll be re-starting 5-3-1 with the goal of progressing further than I have before. I've been doing compound-focused strength training for the last 6 months, but I haven't been as disciplined as I would like. This time I'm taking a no-excuses approach, and I'm determined to hit my gym goal every week.

Plan: Wendler's 5-3-1 Program
Start Date: 01/02/2017
End Date: 04/22/2017 (4 rounds total)

Goals:
1. Weight train 4 days/week
2. 20 minute HIIT at least 3 days/week
3. Lose at least 20 lbs
4. Hit my protein goal daily
5. Stop standing in my own way

Good luck to everyone!

fanncy0626

Is it too late to join? I would love to join this group that is focused on strength building! Because of my injury to my shoulder in October I have had to start all over with my strength training. I would love to join this group!

DDHFree

Already everyone.... Hopefully everyone that's interested has made it known. Below is our team of 8 for 20 weeks. I can't wait to see everyone's first 4 week results. When you are ready to make your first posting go to thread 20 Weeks of Strength Building - Team Finish_No_Matter_What. Let's have fun ladies!

1. DDHFree
2. Amyinthetard
3. Kirstie
4. Rachael
5. SBL
6. Klove
7. Cherrybomb
8. Fanncy

Sarahalley16

Am I too late to get in on this? :-)

tiffanylacourse

I wish I'd have seen this sooner. Let me know if you do another one of these!

DDHFree

Tiffancylacourse, I see that you posted to the original sign up post. I've been trying not to launch that thread but thought I would check it to see if may you were the one who posted. Admittedly, I do want to keep the group small and not get into a never ending sign up mode.

But it sounds you really are serious about joining so if you are still interested please join us. I think the other ladies will be okay with one more. I will see if I can message you in case you do not see this message.

DDHFree

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