20 Weeks of Strength Building - Team Finish_No_Matter_What
DDHFree
Posts: 502 Member
Recap of the Plan
................. 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
Start Date January 1st, 2017
End Date May 14th, 2017
- The group of ladies below will work for 20 weeks toward the fitness goals that they shared in the sign up thread.
- Each day or week or whatever interval your plan requires, you will post your workout progress (including calories goals if you like)
- Every 4 weeks we will share our success to help motivate the group and to stay accountable. It can be combination of the following:
................. 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
- DDHFree
- Amyinthetard
- Kirstie
- Rachael
- SBL
- Klove
- Cherrybomb
- Fanncy
Start Date January 1st, 2017
End Date May 14th, 2017
3
Replies
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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!1 -
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.2 -
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.1
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Way to go Cherrybomb. Klove love that goal of 5 pullups. Amyinthdtardis1231, sorry about your sinus cold -- hope you are feeling better really soon.2
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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.3 -
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!2 -
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!
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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!2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-14 X7X 302 -
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.4 -
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
3 -
You are such a trooper Amy... Hopefully tomorrow is a rest day for you.1
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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.
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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.3 -
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!!
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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!3 -
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 × 103 -
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!2
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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!1
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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.3 -
Amy, I'm with everyone else -- Just listen to your body and you will be back with us very soon.3
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@amyinthetardis1231 I hope you feel better!
Feeling good today after my light first workout yesterday, and plan to workout again today. Stretching will be in there too!4 -
SL5x5 today
Warmup +
Squats 110
Overhead press 45 (this is the hardest thing for me)
Deadlift 140
Followed by a 500 cal burn with HIIT and dancing
Yesterday 2 mile run and dance3 -
Squeezed in an SL workout today (not sure if kosher) couldn't help it. Inspired by @amyinthetardis1231. Working "rest" day Tomm.
*officially love weightlifting*
Squats: 30 (stuck with this weight- 40 is really pushing it and don't have an inbetween weight)
BP: 20 all!
Row: 25 (lack 30s
).
+a 1 round of a Charlie mike day.
Hit protein goals to date too!
Happy lifting ya'll!
3 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-15 X5X 30
Boy, was I ever sore the last few days! I could really feel the muscle burn in my abdominals! I am so glad to get back into my normal routine after my injury. I am increasing the weight on my Stronglifts at regular intervals now but that will stop as soon as I hit my High Point from prior injury. Then I will go up pound by pound. I am doing the kettle bell with my hubby and he is new to this so we are going off my normal program and increasing the swings one at a time until he can handle more
Mary2 -
Thanks for all the kind thoughts. Looks like I'm down for the count, though. Just got back from the doctor and I have a nasty viral infection complete with bronchitis, laryngitis, and pinkeye. It usually runs 3-4 weeks but he gave me a steroid pack that should cut that in half. I'm sure I'll need a deload when I go back in, hopefully some time next week. In the meantime, lift on ladies! See you when I'm not a germ-infested mess.1
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So sorry to hear that Amy. Hope you recovery quickly! Keep your head up!2
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Thanks Rachel. First day on steroids and I do actually feel a little better. Hopefully next week brings a new me who is back in the gym, even on a deload 3
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You ladies are super inspiring? This is exactly what I had in mind.
As for me, I started feeling a little light headed last night and awoke with such a nasty bug that I simply can't do anything-- just too weak. So in your camp for a moment Amy. I'm not ready to accept defeat for my final workout this week. It may be crazy thinking but I still planning to do workout 3 before the week ends. After reading post from all of you -- including you Amy - I want to do my workout. Keep it going ladies.3 -
Amy I am so sorry to hear that, that sounds AWFUL! Feel better soon!
Last night I did a 10 minute walk warm up, followed by SL
Sq: 50
OHP: 45
DL:75
My right leg is my troublesome one, and after lifting my hip felt really tight, and Ive also had some leg pain again over the last few days (but I think I overdid it in another way recently.) Did some stretching and am going to baby it a bit. Anyone have suggestions on tight hips with squats? Ive come too far to let this come back and I really don't want to stop squatting, I just started again, damnit!
I am also feeling a little icky today but I have a neighborhood game night today (that I started) and a work party tomorrow. So I am drinking tea and taking it easy.
On a positive note, I have been following my eating plan spot on, and mostly only eating when hungry. Im not letting the scale get to me (up 1# this morning.)
@ddhfree glad to hear this is what you were looking for Thanks for starting the group! 3
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