20 Weeks of Strength Building - 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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