20 Weeks of Strength Building - Team Finish_No_Matter_What
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Okay, let's kick butt for the next 4 weeks! I have a lot making up to do.
Week: 9 Workout: 1
Squats 73 lbs 4x6
Bench Press 53, 53, 53, 58 lbs
Hyper extensions 4 x 6
Go Team Finish_No_Matter_What1 -
I feel like the class dud looking at the impressive numbers posted here! Today was my last workout for February, and it was a decent workout but my weight and inches have made almost no change since I started in January. Blah, stupid slow metabolism and crap.
Today's workout:
Squats 5x5 @ 130. Couple ugly reps but mostly pretty solid.
Seated OHP 5x5 @ 55. Felt hard but not like I was dying.
Deadlift 1x5 @ 155. I think I might hit bodyweight before I hit a wall in deadlifts!4 -
@amyinthetardis1231 you're doing awesome! I've always found it extremely hard to drop weight or inches when I'm focused on strength building. But progress is progress, and you're doing great! (For the record, your post on moving up to plates for squats made me push myself out of my comfort zone, so thank you for the inspiration!)1
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@cherrybomb333, thank you for that. I am pretty frustrated that the weight loss has slowed to a crawl, since I have 35-50 more lbs to shed, but I also enjoy the strength gains. I want to look better at my goal weight so I'm going to keep up with SL, but maybe I need to add some more cardio on the off days to increase my deficit without cutting into muscle recovery. Also, I'm happy that my fling with big plates inspired you! I had to deload right after, but I'll be back on them on Thursday, probably doing 3x5 from then on. Who run the world? Girls.0
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Amy, I agree with Cherrybomb that you are indeed making progress. Just make sure that you don't go backward as that's my regret when I gained during the difficult weeks. Just keep making progress in the right direction and you WILL get there.
I love that song.. "Who Run the World-- Girls!"1 -
Amy You will not be building much muscle during a deficit. What you will be doing is retaining muscle and losing fat. You can build strength through repetition and muscle memory. For me, I have probably hit the wall as far as strength gains because I am trying to lose 1 to 2 pounds per week so I am eating at a decent deficit. I am very OK with that! You might want to check out what people do when they are doing a cut in body building.1
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Amy- I found this for you!
http://www.muscleandfitness.com/nutrition/lose-fat/20-tips-shed-body-fat-good-01 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 95
OHP- 1X5X45/50, 5X5X 55
DL- 1X5X95/105/115
Kettlebell Swing
GobletSquats- 3X5X30
Russian Kettlebell Swing- 14X10X30
40lbs loss by May 27th Challenge
Exercise daily and stay under calories.
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fanncy0626 wrote: »Amy- I found this for you!
http://www.muscleandfitness.com/nutrition/lose-fat/20-tips-shed-body-fat-good-0
Thanks, I'll check this out1 -
So I did go back and check my measurements more carefully, since it had been a while. Scale hasn't moved much but a couple inches down. From 1/25/17 to 2/28/17:
Waist 32.25" to 31.5" (-.75")
Love handles 39.5" to 38" (-1.5")
*kitten* 42.75" to 42" (-.75")
Top of thighs 25.5" to 25" (-.5")
Biceps no change
So, it doesn't look like much in the mirror, but something must be happening. Hopefully the scale catches up soon.5 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-28X 10 X 30
40lbs loss by May 27th Challenge
Take a Walk every day!
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Week: 9 Workout: 2
Deadlifts 103 lbs 4x6
OHP 40 lbs 4x6
Hyper extensions 4 x 6
Go Team Finish_No_Matter_What2 -
Hi ladies. I am sorry to say that I have had quite a bit of leg pain since last week, and have been doing self massage, baths, stretching and it kept getting worse. After an hour massage last night (where she said I was super tight from butt to ankle!) I am still feeling tight and in pain. I have scheduled myself a 90 minute massage for 2 weeks from now. I dont know why the pain and tightness has come back so strongly, but right now this is my main focus. I think squats are off the table indefinitely for now
Instead of moping about it, I am putting my energy in to walking, stretching and healing. Through all this I have been quite good at my diet, and have no regrets there (it was just a little bit of ice cream...twice
)The scale is continuing to trend downward, but I have not been doing any strength training at all for weeks now. Sometimes you just have to change your priorities and refocus as needed.
I am down a full 10 POUNDS! Woohoo! only 15 more to go to meet my goal for this challenge. I 'll have to stay really on top of my diet to achieve this, since my workouts are limited for now.
So proud of you all getting your workouts in (and jealous, too!) Keep on kicking butt ladies!
Checking in:
Plan: SL5x5
Start Date: 1/1/2017 {204#}
End Date: 05/21/2017 {179#}
Goals:
1. lose 25# of fat {193.6#: down 10.4#}
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 {backslid on this one badly}
5. Strengthen my back and hips (injury prevention) {just taking it easy here}0 -
Hey Kirstie, we are here for you. The whole point of doing this stuff is to have a healthy body so you definitely don't want to do anything that might cause more pain. I love that you are staying with your diet. Perhaps look at doing some easy body resistance movements for those painful parts -- of course only if it will help.
Gotta love that "healthy" jealousy. I am envious of Mary's amazing fat loss this month. I call it "healthy" jealousy because we motivate each other to keep on moving on. We got this!!!
Go Team Finish_No_Matter_What1 -
Kirstie155 wrote: »Hi ladies. I am sorry to say that I have had quite a bit of leg pain since last week, and have been doing self massage, baths, stretching and it kept getting worse. After an hour massage last night (where she said I was super tight from butt to ankle!) I am still feeling tight and in pain. I have scheduled myself a 90 minute massage for 2 weeks from now. I dont know why the pain and tightness has come back so strongly, but right now this is my main focus. I think squats are off the table indefinitely for now
Instead of moping about it, I am putting my energy in to walking, stretching and healing. Through all this I have been quite good at my diet, and have no regrets there (it was just a little bit of ice cream...twice )The scale is continuing to trend downward, but I have not been doing any strength training at all for weeks now. Sometimes you just have to change your priorities and refocus as needed.
I am down a full 10 POUNDS! Woohoo! only 15 more to go to meet my goal for this challenge. I 'll have to stay really on top of my diet to achieve this, since my workouts are limited for now.
So proud of you all getting your workouts in (and jealous, too!) Keep on kicking butt ladies!
Checking in:
Plan: SL5x5
Start Date: 1/1/2017 {204#}
End Date: 05/21/2017 {179#}
Goals:
1. lose 25# of fat {193.6#: down 10.4#}
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 {backslid on this one badly}
5. Strengthen my back and hips (injury prevention) {just taking it easy here}
Kirstie, is it possible you pulled something? When I've pulled/torn a hamstring in the past (it's happened more than once), the surrounding soft tissue became very tight and very sore no matter what I did. If you have a soft tissue injury, stretching will only exacerbate it. Maybe give it some time of RICE/hot bath and leave it alone for a few days, see how it feels then? Sorry to hear your workouts will be tabled for a while, I know that's really frustrating, but I also know from experience that if you have an actual injury, there's no other way to heal than to take time off.0 -
Taking one more day off between workouts, but back to the gym tomorrow. My hip flexors seem to be appreciating the extra day off and the deload, so hopefully they don't hate me when I'm back to my current personal best in squats tomorrow.
Checking in on my goals:
1. Consistently eat low carb/high fat at least 80% of the time (below 75g carbs daily)--I haven't been logging every single day but when I go, I'm usually pretty good on this. Yesterday was pretty high for carbs, but still below 150 therefore still by all definitions low carb.
2. Workout at least 3x/week consistently--I have been doing well with this aside from illness/injury!
3. Lose 25 lb of fat--Not going to happen by the end of the challenge, after stalling so badly this month. Down a whopping 1.4 lb in February, 8 total from the beginning of the year. Very frustrating, but also down a couple inches all over.
4. To maintain current muscle mass--I don't actually have a good way to measure this, since I haven't done a bodpod or anything like that, but I've been able to increase my squats weight by 90 lbs since I started in November, DL by 90 lb, BP by 25 lb, OHP by 10 lb, and wretched rows by 40lb.1 -
Hey ladies! Quick check in:
I started Strong Curves last Monday (2/20) - which (for those of you who don't know) follows a 3x/wk schedule (A,B,C), or a 4x/wk schedule (A,B,A,C). I got A done on Monday, and B done on Wednesday, but didn't get anything done since - as my one year old has come down with some virus and has been fevering since Thursday.
He's not getting better and the Dr can't figure it out, so we're waiting. I figured I will pick back up tomorrow or Friday with workout C and just continue from where I left off, since I'm still technically on week 1. Thoughts? 0 -
@tiffanylacourse Sorry to hear about your son. I hope he's feeling better!
Personally, I would continue with C and see how you feel. You haven't missed too much time that a full restart would be necessary, imo. Definitely listen to your body though and deload if you need to.1 -
Week 9: Day 1
Deadlift
155lb x 4 x 3
160lb x 4 x 3
OHP
60 x 4 x 6
Dumbbell Shrug
35 x 8 x 2
Hammer Curls
15 x 8 x 1
20 x 8 x 1
Triceps Extensions
30 x 8 x 2
Hanging Leg Raise
12 x 5
Seated Calf Raise
30lb x 20 x 32 -
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-15X 10 X 30
40lbs loss by May 27 Challenge
Walk every day! Today I am taking a minimum of 2 - 2 1/2 mile walks!
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Today's workout felt really good! Even the wretched rows felt better than usual. I think the secret for upper body work may lie in using the heavier bar, which is narrower in diameter and fits in my hand better.
Squats: 3x5 @ 135. Sticking with 3x5 for squats, my hip flexors like it much more and all but the very last rep felt really good. I think it also left me with much more energy for BP and WR.
Benchpress: 5x5 @ 77. Felt so good, way better than 75 last time. Better warmup plus different bar seemed to help a lot.
(Less) wretched rows: 2x10, 1x5 @ 87 lbs. These actually felt ok. I think I got into a better stance where I had to use my back instead of just arms, and again--thinner bar seems to work out better.
Also, daily humor: I had to wait about 10 min for the squat rack so I was stretching and staying warm while I waited. One of the regulars that I see frequently was coming over to do leg presses near where I was warming up. He waved and said "Ok, how much you squatting today? Bout 450, right?" and flashed a big grin and a thumb's up. It's so cheesy, but I really am a sucker for positive reinforcement/compliments, so having people notice my hard work is a big bonus for my motivation.1 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-30X 10 X 30
40lbs loss by May 27th Challenge
Take a Walk every day! I've been doing awesome and getting in at least 1-2, 2+mile walks a day!
I lost .4 lbs this week. I am working hard to lose 1-2 pounds per week. Still a couple of days left!
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Week: 9 Workout: 3
Squats 70 lbs 4x6
BP 53 lbs 4x6
Hyper extensions 4 x 6
Go Team Finish_No_Matter_What2 -
So crazy busy these last few days. Have a great weekend everyone and stay focused on your goals.3
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Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 95
OHP- 1X5X45/50, 5X5X 55
DL- 1X5X95/105/115/120
Kettlebell Swing
GobletSquats- 3X5X30
Russian Kettlebell Swing- 15X10X30
40lbs loss by May 27th Challenge
Walk everyday! I enjoyed a very cold 2 mile brisk walk with Shep!
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Squats 3x5 @ 140! One ugly good morning rep but otherwise felt pretty good. May stay here on Monday just to feel really solid before adding more.
Seated OHP: 5×5 @ 57. I must have gotten into really good form somehow bc this felt great!
Deadlift: 1×5 @ 160.1 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-30X 10 X 30
40lbs loss by May 27th Challenge
Take a Walk every day! I've been doing awesome and getting in at least 1-2, 2+mile walks a day!
I lost another .4 lbs this makes for a total of .8 lb this week. At least it's still moving in the right direction!
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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-3X5X 30
Russian kettle bell swing-16X 10 X 30
40lbs loss by May 27 Challenge
Walk every day! Today I am taking a minimum of 2 - 2 1/2 mile walks!
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Hope everyone had a great weekend! I've decided to try something different for the next 3 week. I will see how it goes and share my results during the next 4 week report.
Each Exercise require 3 sets and 12 reps with 30 sec rest between each set. 5 and 6 are optional so I will be doing them if time permits.- Kettle bell Goblet Squat
- DB Press
- DB Bent over row
- DB Upright Row
- DB Alt Hammer Curl
- Barbell Tricep Extension
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I actually have noticeable DOMS this week after Saturday's deadlifts, which I haven't really gotten in a while. My traps and hammies are feeling it, but not enough to deter me from working out today.
Squats: 3x5 @ 145. I'm stopping here for the remainder of the week, which is only one more workout due to traveling. I was having some trouble the last few reps of the third set and my depth suffered a bit.
Bench press: 5x5 @ 77, same as last time.
Wretched rows: 5x5 @ 87, same as last time.
I feel ok with staying at the same weights this workout. It's day 1.5/2 of shark week, which are always the heaviest days (sorry for TMI), and my lower back always aches fiercely during shark week. I debated skipping WRs altogether but made myself do them. Super glad when they were done though!1
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