20 Weeks of Strength Building - Team Finish_No_Matter_What
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Forgot to post final workout for Week 11. Can't believe week are about to end another 4 week. Wish everyone well with results this week.
Week: 11 Workout: 3
All exercise 3 x 12 with 30 secs rest.
Kettle bell Goblet Squat
DB Press
DB Bent over row
DB Upright Row
DB Alt Hammer Curl
Barbell Tricep Extension
Week: 12 Workout: 1
All exercise 3 x 12 with 30 secs rest.
Kettle bell Goblet Squat
DB Press
DB Bent over row
DB Upright Row
DB Alt Hammer Curl
Barbell Tricep Extension
Go Team Finish_No_Matter_What3 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X 45/50, 5X5X 55
DL- 15X 95/105/115/120
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-13X 7X 35
40lbs loss by May 27 Challenge
Walk every day! Still above freezing! Today I am taking a minimum of 2 - 2 mile walks.
DDHFree- Time is really flying by! I'm excited to take my measurements at the end of the week.
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Good job everyone!
I did my workout Friday and got it it done today too.
Because I haven't been on track with my diet I was able to move up to 125 in the squat yeah!
Hopefully I can maintain that as I move back to a deficit this week. I know I'm up a few pounds but hope to see things go back in the right direction in the next few weeks.1 -
@rachel5576 Nice job on the squats!
Made it back to the gym today and my back is feeling much better. I got a massage on Friday which hurt like hell but also felt good (holy IT band, Batman). I actually walked out with a membership so I'll be making it part of my overall self-care plans, as long as I can afford to.
Out of an abundance of caution, I lowered the volume on a couple of the lifts today, but I felt good about them. I mathed wrong and added more weight than I was supposed to for rows, but I still managed the sets so I'm not too worried. I also spent the weekend obsessively watching videos on proper deadlift form, so I'm feeling good about going back to those on Weds. For today:
Squats 3x3 @ 150. The lower volume made these very manageable, and I really focused on glute activation. I may try to up reps by one each time I do them this week so that I end at 3x5.
Benchpress: 1x5 @ 80, 4x5 @ 82 with the skinny bar. Skinny bar flew up even with the heavier weight--search me why it matters so much. It's definitely a heavier bar but works so much better for me for upper body.
Wretched rows: 3x5 @ 102. Should have been 97, I think, but I didn't feel like changing the weights once I got through setup so I just did it with 102. Back felt fine so I think I'm good for DLs on Weds.2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 35
Russian kettle bell swing-20X 10 X 35
40lbs loss by May 27th Challenge
50°F yesterday and only half of that this morning! I am still walking! Getting ready for the first of my 2- 2 mile walks. I just have to dress warmer!
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Week: 12 Workout: 2
All exercise 3 x 12 with 30 secs rest.
Kettle bell Goblet Squat
DB Press
DB Bent over row
DB Upright Row
DB Alt Hammer Curl
Barbell Tricep Extension
Go Team Finish_No_Matter_What
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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 3
Russian kettle bell swing-10X7X 35
40lbs loss by May 27 Challenge
Nicer weather today! I am going to take 2-2 mile walk today. Just getting ready to go on the first of my 2 mile walks today.
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I finally squatted more than I weight today!
warm ups plus
5x5 @130 squat
5x5 @80 bench
5x5 @85 roW
still trying to get my act together in the food dept will be glad if I can maintain these weights for a while
This past monday I started training for my annual birthday marathon in May (not a race just something I do on my own) excited to have my kids join me for a few miles this year
In thinking about getting my act together with food I need to remember why I started. Swimsuit season is just around the corner and I'll be living at our lake home until we find a new house!! Not only that I enjoy fitting into my clothes without having to suck it in!! kwim?! Must keep pushing! I guess I just need to sit down and make a nutrition plan! here I go!4 -
@rachel5576 Amazing job! Bodyweight for squats is the goal I'm working toward right now (my bodyweight is a lot higher than yours, haha). Your weight must be close to my goal weight.
So despite (or maybe because of?) my accidental refeed/mini carbonanza the last day or two, my workout today felt great. Deadlifts felt good, and I had someone tape a couple reps so I could watch for form checks. I think I see the tiniest bit of hips rising first on one rep, which might explain the problems last week. Dude complimented my form today, which is nice since his is excellent.
Squats 4x5 @ 150
OHP 5x5 @ 62
Dead 142/142/152/152/1524 -
@rachel5576 congratulations on being able to squat more than your weight!
@amyinthetardis1231 your lift amounts are fantastic!1 -
@amyinthetardis1231 you're a beast! keep it up! and @fanncy0626 you're so consistent! keep pushing!2
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Week 12: Day 1
Barbell Squats
95lb x 12 x 3 sets
Incline Barbell Chest Press
65lb x 10 x 3
Barbell Row
65lb x 12 x 3
Dumbbell Shrug
30lb x 12 x 3
Dumbbell Curls
15lb x 10 x 3
Triceps Press
80 x 12 x 3
Hanging Leg Raise
Bodyweight x 8 x 3
Seated Calf Raise
40 x 12 x 3
Great job sticking with it, everyone!2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 35
Russian kettle bell swing-20X 10 X 35
40lbs loss by May 27th Challenge
It's going to rain today! I am still walking! Getting ready for the first of my 2- 2 mile walks.
I'm still losing weight. Just a little slower lately. I dropped 0.2 pounds yesterday and another 0.4 pounds today. I am going to do a carb re-feed on Saturday.
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Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X 45/50, 5X5X 55
DL- 15X 95/105/115/120
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-16X 7X 35
40lbs loss by May 27 Challenge
Walk every day! Hopefully it won't rain today like yesterday! I got a little wet! Today I am taking a minimum of 2 - 2 mile walks rain or shine!
4 Week Results
Measurement day! - 8 inches loss last 4 weeks for a total of 22 inches.
Weight loss- 5.2 lbs for a total of 22 lbs since January 1st.
I have not increased the amount of weight I am lifting due to trying to cut 10% body fat.0 -
Today's workout was short and a bit rushed because I had an appt after the gym and it was more crowded than usual.
Squats: 2x5 @ 150, 1x3 @ 150
Benchpress: 5x5 @ 82.
Wretched rows: Didn't have time. Aw, shucks!0 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 35
Russian kettle bell swing-38X 10 X 35
40lbs loss by May 27th Challenge
I'll be out and about most of the weekend. I will be getting a lot of walking done today.
I may be MIA for the weekend. Grandson's basketball tournament. Of course I brought my kettle bell and tennis shoes! Have a great weekend everyone!
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Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 35
Russian kettle bell swing-32X 10 X 35
40lbs loss by May 27th Challenge
I will get 2 miles in today.
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Congrats on another 4 weeks complete everyone. Great job on your results Mary! I forgot to post my last workout.
Week: 12 Workout: 3
All exercise 3 x 12 with 30 secs rest.
Kettle bell Goblet Squat
DB Press
DB Bent over row
DB Upright Row
DB Alt Hammer Curl
Barbell Tricep Extension
Go Team Finish_No_Matter_What1 -
My 3rd 4th week results. Unfortunately it is not at all inspiring. I have come to the conclusion that I am so tired of dieting. My weight continues to yo yo - like it has for so many years. I've tried so many diets it's ridiculous. I imagine I could still find a way to stick with a deficit and eventually reach my goals but if I'm honest, I am just sick of everything diet. Sorry to have to post this guys but I have to be real in my delivery.
That said, I am still Team Finish_No_Matter_What. But I'm going to try something different. I'm going try eating in a way where it's nearly impossible to overeat and you still lose fat while eating a whole food lifestyle diet. I need to accept that diets do not work for ME. That I should not have to feel hungry to reach idea body weight. So I am going to try to eat not only whole plant based foods but low calorie density and a big focused on non processed. The idea is to retrain taste buds to be satisfied with simple foods that don't trigger a desire to overeat. I'm not trying to start a discussion about diets and I respect each of your choices. I just want to post my plan and continue to try to figure out what will work for me long term. I will be trying this way of eating and continuing to strength train.
Before I share my results I should share that I was down to 133.2 on last Friday. Also, I'm sorry if my post sounds a little depressing but I am not at all depressed. I am actually excited -- same excitement I always feel when I try something different. I am still looking for that lifestyle change and I am convinced that I should not have to feel hungry. But I also believe I finally have a good grasp on why it's been so difficult for me and many others.
My Results Now: From 136.6 last results post to 139.8. At least I'm not back up to starting weight of 146.
Go Team Finish_No_Matter_What
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DDHFree- I'm glad that you have figured out what works for you. That is half the battle. Good luck on your new eating plan!0
