20 Weeks of Strength Building - Team Finish_No_Matter_What
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Stronglift Workout B
Squat-1X5X 45/55/65, 5X5X 70
OHP- 1 X5X 45/50, 5X5X 55
DL- 1X5X 90/100/110
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-15 X7X 30
40lbs loss by May 27th
Fitness Challenge
Push-ups-3X 10
Sit ups-3X 10
Leg lifts-3X 10
I hate the overhead press! It makes me feel so weak!2 -
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.
Oh no, I hope you don't have what I have! Feel better soon, and listen to your body. I felt good enough to hit the gym on Tuesday but definitely not since. Don't be afraid to lighten your workout if you need. FWIW, if I'd been lightheaded I would not have gotten under the bar ad a safety precaution. Good lifting, ladies! Cheering you on from the bench.1 -
I have to admit after day one of working out and eating on plan I had a sinking feeling wondering how I was going to keep it up. I turned to Pinterest for motivation and decided to take it one day at a time. That has made it so much easier!
Day 6 workout
SL5x5 today
Warm ups followed by
Squat 5x5 110 ( should have been 115 but I did 4 miles of hill yesterday)
Bench 5x5 70
Bent over row 75
Did some ladder drills and general aerobics for 500 cals
Week one almost done! Woohoo!1 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 3x5x30
Russian Kettlebell Swing- 16x7x30
40lbs loss by May 27
Fitness Test
Push-ups- 3x10
Sit-ups- 3x10
Jumping jacks- 3x10
I hate it when I eat on plan and I gain weight! Sometimes the human body breaks all the rules!
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Thanks for the well wishes guys. I awoke this morning feeling much better than yesterday although not 100% yet. So I took that opportunity and got my final workout in. I didn't feel great doing it but at least I got it done.
Fanncy, I see you are aiming for 40 lbs loss. It would be great to see that type of result at the end of our 20 weeks. Remember that sometimes you still have fat loss when the scale shows a gain. Especially when you know you did everything right.1 -
Week 1 / Workout 3
Squat
Set 1: 53 lb × 6
Set 2: 53 lb × 6
Set 3: 53 lb × 6
Set 4: 53 lb × 6
Bench Press
Set 1: 33 lb × 6
Set 2: 43 lb × 6
Set 3: 53 lb × 6
Set 4: 53 lb × 6
Lat Pulldown
Set 1: 25 lb × 6
Set 2: 50 lb × 6
Set 3: 50 lb × 6
Set 4: 50 lb × 6
So glad I was able to do all 3 of my workouts for the first week. Yes!!!!! one week down and 19 to go. Let's show week 2 what we are capable of.
By the way, my very embarrassing starting weight is 146 lbs. I could not bring myself to share it initially but might as well put it out there. I am only 5' 2" so it really shows on me.1 -
DDHFree- I'm glad you're feeling better. Great job getting your workouts in. I'm at an embarrassing 155. Up over 15lbs since my injury. I'm 5'5 and am in the 40lbs lose challenge but that's the max that they think is healthy to lose by that time. 1.9 lbs per week. I am aiming for 20 by then. Everyone has their own goal. I know I will lose my weight it's just frustrating seeing the scale go up when I'm restricting what I eat! I really want a donut! Prior to my injury I was maintaining and able to eat whatever I wanted because I was able to exercise it off! That's why I joined your group. I know that you are committed to exercising and I need to be a part of a group that is working hard to get stronger and fitter! Thanks for starting this group!0
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Don't feel bad DD. I'm barely 5'3 and somehow let myself get to 140 this year and have been hovering right around there. My comfortable weight is around 110 so you can imagine how I feel. Plus I tend to carry my weight in my abdomen. I'm not going to worry about it but do everything I can to turn things around. We can do this one day at a time!
Let's not beat ourselves up for past mistakes but be proud of ourselves each step of the way! (not saying any one is beating themselves up but I have a tendency to do that myself).
Hope everyone is back to good health soon. Enjoy the weekend!0 -
DDHFree, don't be embarassed! I'm only 5'4" and I'm starting this year 30+ lb heaver than you--and that's after losing 25 lb in 2016. I'm a long way from my goal size but closer now that I was this time last year. If doing SL gets me to a size I like by the time I hit your starting weight, I'll take it! Glad you're feeling better, btw. I've gotta hit the bottom soon and start the turnaround, right? I literally can't remember being this sick before, it's ridiculous. Closest in comparison is the Great Stomach Flu of Christmas 2009...shudder! Come on steroids, do your thing.
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We have just gotten started and you ladies already rock! I already love this group and I will be here with each of you -- staying true to our commitment to the very end. Then we will make some new goals.
Fanncy, yes I remember you being able to eat what ever you wanted and still lose weight. You inspired me so much last year. The great thing is that you WILL be able to do it again very soon.
Rachael, I could not agree with you more. We are definitely going to do it one-day-at-a-time.
Amy, I am pulling for you. I can see your FIRE even while you are sick girl. So things have to turn around so you can burn that amazing fire in the gym. So get well and we are all going to do it together.
Team Finish_No_Matter_What.
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Team finish no matter what. Love that! ❤0
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DAY 3 - SHOULDERS
OHP
Set 1: 45 lb x 5
Set 2: 45 lb x 5
Set 3: 47.5 lb x 10
Accessory lifts:
Cable Face-pulls
30 lb x 10 x 3
Eagles
10 lb x 7 x 3
So far so good. It's been a weirdly busy week, so I'm hoping to squeeze in day 4 tomorrow. Hopefully now that the holidays and family stuff are over I can push for a more regular schedule.
Hope those of you feeling under the weather are getting better! Have a good week everyone!2 -
Great job all. And for the sick and injured, keeping ur head in the game is half the battle, so seems like yall r winning that. Hope everyone feels way better really soon!
Strong lifts:
Squat: 30 still
Ohp: 15 / 20
Deadlift: 70 - the only increase.
Feeling weak today, been working hard and Latin dancing the last two days. Sleeeep my pretty....nite all.2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-16 X7X 30
I will be at our fourth of five Christmas celebrations. I will be MIA all day. Everybody have a fantastic day!1 -
Happy Monday everyone. Let week 2 begin.
Still have a little sore throat and expelling lots of mucus but feel better with each passing day.
Week 2
Workout #1
Deadlifts
83 lb 4 × 6
OHP Press
38 lbs 4 × 6
I really suck at these right now. Never was very good at them but definite lost strength on this one.
Inverted Rows
4 X 6 (5th notch from top of rack - had to start somewhere.)2 -
Skipped my workout on Saturday to to a tight hip, and since my #4 & #5 goal is injury and pain prevention, I took it easy instead. Hoping to get 2 SL workouts in this week, but might focus on stretching and Epsom salt baths. Maybe some body weight exercises.
Last week I did #2 &3 pretty well.
Start Date: 12/17/2016 204#
Current:1/9/17 201.6 #
End Date: 05/06/2017 179#
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)
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I think I've finally hit the turnaround! Started antibiotics for the double-whammy secondary bacterial sinus infection that moves in as the viral one slowly moves out, and actually woke up feeling less like death on a stick. Still not back to 100% but depending on how long the energy lasts, I may try a few bodyweight squats and see how that feels. If I wake up feeling proportionally better tomorrow, I'll consider a very deloaded workout at the gym. On the upside, I've lost 5 lb in 2 weeks from having no appetite and and consuming only soup, tea, and coffee!3
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Awesome goals Kirstie! Amy, 5 lbs? At least something good came out of it.
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Stronglift Workout A
Squat- 1X5X 50/60/70, 5X5X 75
BP- 1X5X 45/50/55, 5X5X 60
BR- 5X5X 80
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-17 X7X 30
40lbs loss by May 27
Fitness Test
Push-ups-3X 15
Sit ups-3X 15
Jumping jacks-3X 15
I have been steadily increasing the weight amount on my StrongLifts exercises. I am working my way back up to my highest lift amounts. I have also been increasing the number of swings with the Kettlebell . And this week I am doing three sets of 15 of each of the fitness test exercises.2 -
Great workouts ladies! Glad to hear you are feeling better Amy and DD.
I'm pushing hard towards an 8-10 pound loss this month so even my "rest" days are active with some easy walking or aerobics.
Yesterday got 3 miles in and some light dancing.
Today SL 5x5
Warm ups plus
Squats 115
Overhead press 55
Deadlift 150
Also walked ran 3 miles on treadmill
Let's keep it up ladies! We are killing it!1 -
Wow Fanncy and Rachel! You guys really are killing it.
Fanncy, that is a kick butt routine girl. I like the way you state your fat loss goal with your workouts. Keeping it front and center. You are back to the very serious workouts. Very motivating.
I hope to step up my game once feeling 100 again.
Go Team Finish_No_Matter_What.2 -
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WEEK 2
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
Diet has been staying relatively on point. Should be easier now that the straggler holiday/family get togethers are out of the way.2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-17 X7X 30
40lbs loss by May 27th
Fitness Test
Push-ups-3X 15
Sit ups-3X 15
Jumping jacks-3X 151 -
Great job Cherry and Fanccy!
6 miles in the snow for me today. Nothing was plowed so it was slow but beautiful!1 -
Great job Rachel! It is very difficult to go that far trudging through the snow! Way to go!1
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^^In the snow - impressed. Sounds like hot chocolate+book+cat weather to me.
Feeling a little quilts for taking a day of total rest yesterday. Wasn't feeling like doing today's workout ... But, once I looked over the routine I got all excited.
Strong lifts and Charlie mike.only one round - newish moves for me. Numbers didn't change much, maybe next go around.2 -
Week 2 Workout 2
Still waiting for my workouts to feel good but I'm getting them done. I do enjoy my daily 25 minute walk at work each day. Just looking forward to feeling 100% again -- I'm getting there with each passing day.
Rachael, I am envious of the snow you got to enjoy. I only got about 1/8th of inch in Georgia this past weekend. But I was grateful for that.
Squat
Set 1: 53 lb × 6
Set 2: 58 lb × 6
Set 3: 58 lb × 6
Set 4: 58 lb × 6
Bench Press
Set 1: 53 lb × 6
Set 2: 53 lb × 6
Set 3: 53 lb × 6
Set 4: 53 lb × 6
Lat Pulldown
Set 1: 50 lb × 6
Set 2: 50 lb × 6
Set 3: 50 lb × 6
Set 4: 50 lb × 62 -
Stronglift Workout B
Squats-1X5X 50/60/70, 5X5X 80
OHP- 1 X5X 45/50/60, 5X5X 55
DL- 1 X5X 95/105/110
I am still weak on the OHP. Everything else feels good.
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-18 X7X 30
I am still doing this work out with my husband in the morning before he leaves for work. We are slowly adding one set of swings every other day. Physically he's strong enough to swing way more than that but it is the back and other body parts that aren't cooperating with him! I'm definitely not going to push him I like that he is working out with me!
40lbs loss by May 27th
Fitness Test
Push-ups-4X 10
Sit-ups -4X 10
Jumping jacks-4X 10
I decided to do an extra set instead of increasing the number of reps.
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Hi Ladies, hope your week is going well!
Current weight:1/9/17 201.6 #
Current loss: 2.4#
Goal weight 5/9: 179#, 25# fat loss
My hip and leg are feeling better, time to try another 5x5 workout tonight! Ive been drinking bone broth, and have been telling myself that is helping with my joints and tendons.
I'll post again after my workout!
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