20 Weeks of Strength Building - Team Finish_No_Matter_What

DDHFree

Recap of the Plan

1. The group of ladies below will work for 20 weeks toward the fitness goals that they shared in the sign up thread.
2. Each day or week or whatever interval your plan requires, you will post your workout progress (including 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

Members of Team Finish_No_Matter_What

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

Start Date January 1st, 2017
End Date May 14th, 2017

klove808

Aloha! Happy 2017! Thanks @DDHFree !


Continuing Program: mainly stronglifts 3-3x/wk + other stuff to break boredom, + outdoor "cardio" 1x/wk, hatha yoga 1x/wk

* maintain weight (108) while progressing in strength (reach recommends for women ultimately)
* 60-80 protein /day
* 5 pull ups by May.
* Have fun!

I also massage people 4 days wk, whew. If need to have an extra rest day every couple weeks will do. Will post starting pics soon. Took measurements, ready to go!

cherrybomb333

Day 1 down, in a completely empty gym! The perks of working out at 5 am

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

Day 1: Chest
Focus - Flat Bench
Last set - 65 lb x 10


In love with this plan so far, and the way it guides progression. I got 3 weeks in when I started it in November and got derailed by family issues, so I'm looking forward to going all the way with it this time around.

amyinthetardis1231

I hoping to get day 1in today but I've been getting more sick with a sinus cold for the last several days so I'll have to see how I feel later in the morning. Right now I want to just lay under the covers all day and don't feel very strong. If not today, definitely tomorrow--I do take some pride in having become really consistent in going 3x a week. Oh, and just to clarify, my screen name is Amyinthdtardis1231, not amyinthetard. Tardis is a Doctor Who nerd reference, tard makes me feel like I'm inadvertently making an awful joke.

DDHFree

Way to go Cherrybomb. Klove love that goal of 5 pullups. Amyinthdtardis1231, sorry about your sinus cold -- hope you are feeling better really soon.

DDHFree

Week: 1
Workout A

Squat
Set 1: 33 lb × 6
Set 2: 43 lb × 6
Set 3: 53 lb × 6
Set 4: 53 lb × 6

Bench Press
Set 1: 33 lb × 6
Set 2: 38 lb × 6
Set 3: 43 lb × 6
Set 4: 53 lb × 6

Inverted Rows
Set 1: 6 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Got the first workout of the year out the way. So excited to be doing this with you guys. Just hold on to the thought that it will be Valentine's Day before we know it so let's make sure we are one of the few who can say we are still going strong when it get's here.

fanncy0626

I did not post my goals on the initial thread because I was a little late on getting into this challenge.

Strength Training Goals
1. Strong lifts 3–4 times per week
2. Kettle bell swing 5–7 times per week
3. Increase weight amounts
4. Lose 5–10 inches of fat in specified areas

Stronglift Workout A
Squat-1X5X 45/50/ 55, 5X5X 60
OHP- 1 X5X 45, 5X5X 50
DL-1X5X 95, 2X5X 100

Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-13 X7X 30

Thank you for a great place to work at strength training!

rachel5576

Hello ladies!
I have some short term goals for January which include
5x5 StrongLifts MWF (because I'm cutting I am happy to maintain my current strength)
Burn 500 calories a day (any way I can)
Eat 500 calories less to help with this I spent half the day cooking last Friday and have over 40 individual portioned healthy meals ready to go.
My mail goal is to lose 5-10 lbs shooting for ten

This is day 2 for me yesterday I danced for an hour and met my calorie goal

Today SL 5x5 had to deload
Squat warmup
5x45
5x45
5x75
Set
5x5 105
Bench warm up
5x45
5x45
Set
5x5 65
Bent over row
5x5 70

6 mile run

Let's do this!

Kirstie155

Hapoy january ladies! I am please to report my leg has been relatively pain free, and I am off to a massage here shortly. I think k the issue was with my it band, unusual since I am not a runner. Being pain free will be a game changer for me.

Undecorating the house over the weekend, massage today and the dentist tomorrow, but still planning on getting my 3 5*5 workouts in. Back to low carb, and eating when hungry.
Here's to a great start to 2017!

fanncy0626

Stronglift Rest Day

Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-14 X7X 30

DDHFree

Glad to see everyone in full swing. Rachael, you are killing it SL + 6 miles today.

Did my 25 minute walk at work. It's my intent to burn 100 calories each day by taking a quick walk at work.

amyinthetardis1231

First workout of 2017, oof what a grind. I'm still under the weather but the longer I go between workouts, the worse it feels when I do get back in. So today was:
Squats 5x5 @ 115
OHP 5x5 @ 50
Deadline 1x5 @ 120

DDHFree

You are such a trooper Amy... Hopefully tomorrow is a rest day for you.

amyinthetardis1231

Thanks DDHFree, I'm glad I went even though it was a rough workout. This week is just going to be a crap week, I think....I usually do M/W/F workouts but this week my Friday is swamped and I was sick Monday, so I'm doing T/W/Th. I could push one out to Sat if I need, but the gym's more crowded on weekends so I avoid when I can. We'll see how tomorrow goes, hopefully this cold moves on soon! And I do hope I'm not being Typhoid Mary and spreading it around.

klove808

Second workout of the year:
SL5x5-
DL: 60
OHP: 20/15
Squats: 40/30, least fave - awkward still.
^progressing a little

+Some additions from "Charlie mike" and deltoid work.
(Apps are awesome)

Hats off to you @amyinthetardis1231, I'm such a baby when I'm sick.

cherrybomb333

DAY 2 - BACK

Deadlifts
Set 1: 95 lb x 5
Set 2: 105 lb x 5
Set 3: 115 lb x 6


Accessory lifts:

Close-grip row
70 lb x 10 x 3

Lat Pulldown
70 lb x 10 x 3


Also including Day 1, since I didn't give the full breakdown in my initial post:

DAY 1 - CHEST

Flat Bench
Set 1: 50 lb x 5
Set 2: 55 lb x 5
Set 3: 65 lb x 10


Accessory lifts:

Incline Dumbbell Bench press
50 lb x 10 x 3

Incline Push-up
10 x 3


Also doing HIIT intervals immediately after strength. Starting with 15 minutes of sprint intervals (plus warmup and cooldown). I'll see how that goes for the first 4 weeks and make changes as needed.

Awesome work to everyone so far!!

Kirstie155

First workout of 2017, right after to got home from the dentist.
SL 5x5
Squats 45#
BP 45#
Skipped the rows, as I have been out of practice and was feeling a bit off on form. It's amazing how quickly I have atrophied! Did a few stretches and a song of Zumba.
Ate when hungry today and ate low carb. My leg is feeling much better today after my massage. I'm on the mend!

DDHFree

Congrats everyone. Let's keep the momentum going.

Week: 1
Workout #2

Deadlifts
Set 1: 53 lb × 6
Set 2: 73 lb × 6
Set 3: 83 lb × 6
Set 4: 83 lb × 6

Bench Press
Set 1: 33 lb × 6
Set 2: 33 lb × 6
Set 3: 33 lb × 6
Set 4: 33 lb × 6

Lat Pulldowns
Set 1: 25 lb × 10
Set 2: 25 lb × 10
Set 3: 25 lb × 10
Set 4: 25 lb × 10

amyinthetardis1231

My toughness is up for debate today...I woke up feeling much worse and will not be going to the gym today. It's a *kitten* way to start through new year but I can't really imagine going in there the way I'm feeling right now. Do an extra rep for me, and I'll get back in as soon as I can!

rachel5576

Hang in there Amy. Sounds like you are making a smart decision. Great start to the day DD! Good job everyone! Let's keep doing what we can to reach our goals!

fanncy0626

Stronglift Workout A
Squat-1X5X 45/55, 5X5X 65
BP-1X5X 45/50, 5X5X 55
BR-5X5X 75

Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-14 X5X 30

Amy- take care of yourself! Join us when you feel better.