20 Weeks of Strength Building - Team Finish_No_Matter_What
Replies
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Debrag- welcome aboard!
Tiffany - awesome to have you here! Great that your husband is joining you!
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Hi All!
Been absent from lifting for 2 weeks! I did have a great workout playing with some kids and doing some gardening over the weekend so I'm not completely useless! My leg is feeling much better and I have kept my diet right on plan, so I still feel like I am doing what I need to for my personal progress. I am going to be getting back to lifting this week but I am deloading squats quite a bit since Im sure they are causing my pain. I might just lift the bar and stick with that. The hubby and I are ttc, so the squats and having a strong core are things I'd like to focus on, as well as preventing any further sciatic issues.
My progress pictures are looking promising
I am seeing some thinning out at my hips for sure. The scale has gone up a little from last week due to the wine and chocolate I had on Saturday, but I know that is just water and will fall off again in a day or two.
Im so impressed with you ladies keeping up the good work! You are all rockstars!
Edited to add this in:
Checking in:
Plan: SL5x5
Start Date: 1/1/2017 {204#}
End Date: 05/21/2017 {179#}
Goals:
1. lose 25# of fat {195.8#: down 8.2#}
2. stick to a low carb diet {check!}
3. Follow hunger cues, and only eat when hungry {every week this gets better}
4. Improve mobility and be rid of the pain in my leg {check!}
5. Strengthen my back and hips (injury prevention) {check!}2 -
Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 75
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-12 X 10 X 30
40lbs loss by May 27 Challenge
Exercise daily and stay below calories!
Keto 3 Week Challenge February 5th-25th
I woke up to .2lb loss this morning! The one thing I like about this way of eating is that for me I know I will be losing weight every week!
I am so excited to do our four week update and take my measurements on Friday!2 -
That is great Kirstie! I think it's great that we are all keeping going while listening to our bodies.
Congrats on the continuously loss Mary! I look forward to seeing both of your 4 week progress reports.1 -
Feeling kind of off my game today, and definitely cranky. Workout was ok, although I think I'll officially switch to 3x5, at least for squats, from here on out. Grinding out another two sets at these high weights takes forever and is really starting to feel like a grind.
Squats: 3x5 and 1x3 @ 135
Benchpress: 5x5 @ 70
Wretched rows: 5x5 @ 801 -
Amy- it might be time for a deload. That can regenerate you and help you make increases.0
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fanncy0626 wrote: »Amy- it might be time for a deload. That can regenerate you and help you make increases.
I thought about that today, but it feels like I just did a deload a blink ago, since I was sick. SL app recommends one because I haven't hit 5x5 of 135, but I'm also really thinking about switching to 3x5 bc squats are taking foreeeeeever with the longer resting periods and having to psych myself up for another set. How often do people need to deload on SL? I'm still new to this so I don't really know what is normal.0 -
amyinthetardis1231 wrote: »fanncy0626 wrote: »Amy- it might be time for a deload. That can regenerate you and help you make increases.
I thought about that today, but it feels like I just did a deload a blink ago, since I was sick. SL app recommends one because I haven't hit 5x5 of 135, but I'm also really thinking about switching to 3x5 bc squats are taking foreeeeeever with the longer resting periods and having to psych myself up for another set. How often do people need to deload on SL? I'm still new to this so I don't really know what is normal.
I know that the app automatically deloads if you don't increase a few times. He also suggests a week break now and then. You might want to watch his videos again.0 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-26X 10 X 30
40lbs loss by May 27th Challenge
Exercise daily and stay at or under calorie goal.
Keto 3 Week Challenge February 5th-25th
I love this way of eating! I'm a fat burning machine! I lost another .2 pounds!
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Wow, I just did not anticipate these awful sick days. Awoke yesterday and felt little not-so-well. Decided to do my best and workout.
Week: 8 Workout: 1
Squats 70 lbs 4x6
Benchpress 53 lbs 4x6
Afterwards, finished morning routine and went to work. Once I got there, I started to feel worse and worse. Eventually felt so spacey that I had to leave around 11:00. Made it home and got into bed. I knew then I'd gotten the flu from the kids. Slept off and on but eventually fell asleep at 6 pm and did not get up until 8 this morning. I was feverish and just sweated all night but also enjoyed the long rest. Awoke this morning and feel much better but I know I cannot do a workout.
I guess long story short, I need to take a couple days to get over this flu.
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Mary, congrats on the weight loss. That is awesome. I am finally back into ketosis. Hopefully I can get back on track from here in terms of my diet.0
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Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 95
OHP- 1X5X45/50, 5X5X 55
DL- 1X5X95/105/115
New high on my squats since my deload for not hitting parallel last year.
Kettlebell Swing
GobletSquats- 3X5X30
Russian Kettlebell Swing- 13X10X30
40lbs loss by May 27th Challenge
Exercise daily and stay under calories.
Keto 3 Week Challenge February 5th-25th
I love this way of eating! Prepping for a re-feed at the end of the three weeks. Researching information on doing this properly. Plan on staying with this eating style for a few months. A re-feed is supposed to help with building/not losing muscle depending on if you are eating at a deficit or not.
DDHFree- Thanks! Sorry to hear that you caught the flu! Take it easy and get better!1 -
I'm still here! And glad I can say I haven't missed a strong lift workout yet. Just super busy to post. We decided to buy a house with some land (still working on this) but we are getting our house ready to sell in the meantime. I've been busy painting and cleaning and will be for a while.
My dieting hasn't been on point but I'm still logging what I eat and most days I seem to be able to maintain which is better than going over. My scale is put away while I repaint the bathroom put I plan to weigh in Monday and refocus. My painting should be done by then but I will still be decluttering and cleaning for a while. I still have goals though and don't want to derail all my hard work just to get this house ready. So I'm going to have to figure out and make a plan to #projectdeclutterhomeandbody #keepfocused2017
DD I hope everyone is healthy in your house soon. I have four kids and I think at least one has been home sick every week since Christmas. Nothing major just keep taking turns. At least the weather has been nice 2 -
I decided to follow the SL app and deload squats today. I doubt I could have gotten through many sets at 135 from how I felt at 120. I anticipate missing a workout this time next week, so if I can just get through Friday and next Monday, I'll take the day off and not worry about making it up. Body just seems to be a bit more tired lately, and my hip flexors are bothering me a bit (old dance injuries flaring up). I am hypermobile in the hips and shoulders, which I think plays into some of my difficulties with OHP and why I'm feeling the squats so much now. On the plus side, I measured again and have lost .5" in my waist and I think a little in my love handle and booty areas, although I didn't have my old measurements available to check in the moment. I definitely noticed the sports bra I wore today fit better, and I thought I looked a little more smooth/less lumpy in the mirror today. I've been avoiding the scale because it's frustrating to be stuck, but hopefully this means I'm moving again.
Squats (deloaded) 5x5 @ 120. Meh, still felt somewhat heavy but form felt good.
Seated OHP: 5x5 @ 55. Broke through my wall of being stuck! I'm not sure if doing them seated is cheating, but with heavier squats and DLs, my legs feel like they need a break.
Deadlifts: 1x5 @ 150. A few more weeks and I'll be DL'ing my body weight!
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Week 8: Day 1
Deadlift
135lb x 4 x 3
155lb x 4 x 3
OHP
55 x 4 x 3
60 x 4 x 3
Dumbbell Shrug
30 x 8 x 2
Hammer Curls
15 x 8 x 1
20 x 8 x 1
Triceps Extensions
25 x 8 x 2
Seated Calf Raise
30lb x 20 x 3
Keep up the awesome work everyone! And welcome, @debrag12!!3 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-26X 10 X 30
40lbs loss by May 27th Challenge
Exercise daily and stay at or under calorie goal.
Keto 3 Week Challenge February 5th-25th
I lost another 1.6 pounds! I love this way of eating! I'm a fat burning machine!
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Thanks everyone for well wishes. Awoke this morning and initial thought is that I feel so much better. Got dressed and went downstairs for the workout. I could not even do 1 minute of warm up on my mini trampoline. Being the determined person that I am, I still thought I would try to do my strength training but with lighter weights. Felt horrible the entire time.
Week 8: Workout: 2
Deadlifts 83 lbs 2 x 6 (deload from 103)
OHP 33 lbs 3 x 6
......... 48 lbs 1 x 2 ( was going for a 1RM rather than lighter weight the entire time but it turned out to be 2 rep max)
This was all that I could do. I also decided to go to work today. I thought I could at least manage to sit on my ball while working at my desk. I normally stand up and work but I knew that was not an option. So far so good on that front.1 -
Thanks everyone for well wishes. Awoke this morning and initial thought is that I feel so much better. Got dressed and went downstairs for the workout. I could not even do 1 minute of warm up on my mini trampoline. Being the determined person that I am, I still thought I would try to do my strength training but with lighter weights. Felt horrible the entire time.
Week 8: Workout: 2
Deadlifts 83 lbs 2 x 6 (deload from 103)
OHP 33 lbs 3 x 6
......... 48 lbs 1 x 2 ( was going for a 1RM rather than lighter weight the entire time but it turned out to be 2 rep max)
This was all that I could do. I also decided to go to work today. I thought I could at least manage to sit on my ball while working at my desk. I normally stand up and work but I knew that was not an option. So far so good on that front.
I hope you feel better soon!0 -
DDHFree- I hope you get back to normal soon. Take it easy!0
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Hope you feel better soon, DDH! Definitely listen to your body and work back up gradually. You're doing great!
Awesome loss, fanncy! Great job!1 -
I am on the road for the next couple of days so I will do my four week evaluation when I get back on Sunday! Everyone have a great weekend!
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-26X 10 X 30
40lbs loss by May 27th Challenge
Exercise daily and stay at or under calorie goal.
Keto 3 Week Challenge February 5th-25th
Last 2 days! I am planning on continuing on with this way of eating!
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Squats 5x5 @ 125
Bench Press 5x5 @ 75. Some real ugly reps in the middle, prob stay here next time too.
Wretched rows 5x5 @ 851 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-26X 10 X 30
40lbs loss by May 27th Challenge
Exercise daily and stay at or under calorie goal.
Keto 3 Week Challenge February 5th-25th
Last day! I am planning on continuing on with this way of eating! My husband had to stop because he donated one of his kidneys and this way of eating can be hard on people with kidney issues. We have to make sure his lasts a lifetime!
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My 8 Week Results
Fat Loss
Initial Weight 146
Last Reported Weight (Week 4 Results) 138
Current Weight 136.6
Current Loss 1.4 lbs
Total loss 8 lbs
Inches Loss
None Loss
Body Fat % Loss
No loss
Strength
OHP from 39 lbs to 40 lbs (1 lb increase)
Squats from 68 lbs to 70 lbs (2 lb increase)
Bench Press from 56 lbs to 53 lbs (3 lb decrease to heal inflammation)
Deadlift from 100 lbs to 103 lbs (3 lbs increase)
Overall Assessment
Wow, I had such high expectation for the second 4 weeks. But it all started to go downhill with a little TOM cravings which immediately went into other life issues. I don't want to concentrate on the excuses because I should have been able to at least EAT right when other things were not so good. I took pictures and there are not improvements . So glad this is a 20 week challenge because I basically made no progress during the 2nd 4 weeks. So that's behind me and I am looking forward to the next 4 week results hoping to report a much better status. I am not hoping, I WILL report a much better progress report.
8 weeks down and 12 to go. Go Team Finish_No_Matter_What
Alright everyone, can't wait to read about your 2nd 4 week progress. I hope you did much better than myself.
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Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 75
Kettlebell Swing
Goblet squats-6X5X 30
Russian kettle bell swing-26X 10 X 30
40lbs loss by May 27 Challenge
Exercise daily and stay below calories!
Keto 3 Week Challenge February 5th-25th
Total weight loss for the 3 week challenge = 7.4lbs. Over 2.4 pounds per week! Measurements = 5" loss for the last 4 weeks.0 -
8 Week Results
SW 158.6
4 Week Results- 152 loss of 6.6 pounds
8 Week Results- 142.8 loss of 9.2 pounds
Total 15.8 pounds
Inches Loss
4 Week Results- 8.75"
8 Week Results- 5"
Total 13.75"
Strength Results
Since my shoulder acted up at the beginning of February and I had to start over again I have not had any strength increase except for getting back up to my January lift amounts.1 -
Week 8: Day 2
Barbell Squats
130lb x 4 x 2 sets
135lb x 4 x 4
Bench Press
95lb x 4 x 6
Barbell Shrug
95lb x 8 x 2
Barbell Curls
45lb x 8 x 2
Skullcrushers
25lb x 8 x 2
Decline crunches
20 x 5 sets
Standing Calf Raise
Bodyweight x 20 x 51 -
Results after the first 8 weeks:
-8 pounds
-9 inches
OHP from 45 lbs to 60 lbs (+15 lb increase)
Squats from 110 lbs to 135 lbs (+25)
Bench Press from 65 lbs to 95 lbs (+30)
Deadlift from 110 lbs to 155 lbs (+45)
Goals for the next 4 weeks:
- Move on to hypertrophy-focused training phase
- Continue HIIT cardio 4x/week
- Stay dialed in on my diet
- Focus on improving sleep
Nice job hitting the 8-week mark everyone!1 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-28X 10 X 30
40lbs loss by May 27th Challenge
Exercise daily and stay at or under calorie goal.
Cherrybomb fantastic results!
DDHFree- you did remarkable! Especially with the rough month you had with your children and yourself getting sick!1 -
Mary, 9.2 lbs the 2nd four week results -- that is insanely AWESOME! Huge congrats!
Cherrybomb, great job on the strength gains. Fantastic!1
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