20 Weeks of Strength Building - Team Finish_No_Matter_What
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Those of you who aren't feeling good feel better quick! I'm also a daily weigher. Like Fanccy if I don't weigh that's when I gain. It's been fun seeing it go down pretty consistently.
Got my strong lifts done. Stuck with the same weights as last time
Squats 115
OHP 60
Deadlift 160
Was beautiful out again and got in a 6 mile run.2 -
Kettlebell Workout
GobletSquats- 3x5x30
Russian Kettlebell swing- 20x7x30
I was tired of laying around!1 -
WEEK 3
DAY 2 - LEGS
Squats
Set 1: 95 lb x 5
Set 2: 105 lb x 5
Set 3: 115 lb x 5
Accessory lifts:
Leg Press
180 lb x 10 x 2
230 lb x 10 x 1
Lying Leg Curl
50 lb x 10 x 3
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Yesterday I completed a partial workout of a modified version of workout B.
Wednesday 1/18's Workout
BW Foot Elevated Single Leg Glute Bridge 3 x 10
Lying Lat Press 3 x 13
BW Step Ups 2 x 10
Standing Press (with large paper towel roll) 3 x 10
BW Good Morning 3 x 10
Sidelying Clam N/A - didn't get done.
Crunches N/A - didn't get done.
Side Crunches N/A - didn't get done.
Donkey Kicks N/A - didn't get done.
Reverse Lunges N/A - didn't get done.3 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-21X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4×12
Sit ups-4×12
Jumping jacks-4×12
I am feeling much better today. I will still rest as much as possible today.2 -
Great job everyone, awesome workouts! Getting in a real workout today when I get home. Yesterday I was on my feet a ton, and did have some leg pain by the end of the day, but I have seen such an amazing reduction in pain! A month ago there is no way I could stand for 4 hours like I did yesterday while helping set up for the homeshow!
We did one in September, and I think that is when my pain level was through the roof. I was really in agony then. Progress, I'm so friggin excited! Here's to hoping that squats tonight dont make it hurt tomorrow!
I was checking out this thread for inspiration, and I am PUMPED! Lets lift heavy weights! http://community.myfitnesspal.com/en/discussion/1120789/females-only-lifting-weight-training-results/p1
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Kettlebell Workout
Goblet squats-3X5X 30
Russian kettle bell swing-21X5X 30
Sitting in a hotel room waiting for my DH's meeting to get over. I got bored! Still not feeling up to par, but I thought I would swing a little
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Kirstie, congrats on your pain free. I can only imagine how exciting that must feel.4
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Week: 3 Workout: 3
Squat
Set 1: 33 lb × 3 (warm up)
Set 2: 53 lb × 3 (warm up)
Set 3: 63 lb × 6
Set 4: 68 lb × 6
Set 5: 68 lb × 6
Set 6: 68 lb × 6
Bench Press
Set 1: 33 lb x 6 (warm up)
Set 2: 53 lb × 6
Set 3: 55 lb × 6
Set 4: 55 lb × 6
Set 5: 56 lb × 6
Lat Pulldown
Set 1: 25 lb x 6 (warm up)
Set 2: 50 lb × 6
Set 3: 60 lb × 6
Set 4: 60 lb × 6
Set 5: 60 lb × 6
Yes! Another Week of Lifting complete. Have great weekend everyone and stay focused on your goals.
Go team Finish_No_Matter_What4 -
Strong lifts today
Warm ups plus
Squat 115
Bench 75
Row 85
I will walk later to get my daily 500 cal burn in.
My initial goal for the month was to lose 8-10 pounds this month. As of today I'm down 8! I can't believe it!!!!
I will be out of town for the weekend but I plan to be active and stay on track. See you all Monday!5 -
Congrats on such a great loss Rachel! That is awesome!1
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Rachel- that is absolutely fantastic! Congratulations!2
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Stronglift Workout B
Squats-1X5X 55/65/75, 5X5X 85
OHP- 1 X5X 45/50/60, 5X5X 55
DL-1X5X 95/105/115/125
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-21X7X 30
I am slowly getting back up to my lifting weights prior to my shoulder injury in October. I am still not back to perfect health but I am in a couple challenges and I do not want to give up!3 -
Great loss, @rachel5576! And great job to everyone for the consistency and hard work!
WEEK 3
DAY 3 - BACK
Deadlift
Set 1: 95 lb x 5
Set 2: 105 lb x 5
Set 3: 115 lb x 7
Accessory lifts:
Close Grip Row
70 lb x 10 x 3
Lat Pulldown
70 lb x 10 x 3
Cardio:
Rowing machine
2000m/12 min3 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-21X7X 30
40lbs loss by May 27 Challenge
Fitness Test
Push-ups-4×12
Sit-ups -4×12
Jumping jacks-4×12
I'm still trying to get over this respiratory flu! I think I am feeling better then it comes back and says fooled you! I almost had to quit at half way through!
SW-158.6
CW-152.2
I am excited to report that in three weeks I have lost 6.4 pounds! I am really excited to take my measurements at the end of next week. I already know that my clothes are looser. It's amazing to me how quickly I put back on the 19 pounds simply from not exercising due to my shoulder injury in October! It is really hard to remove it! Mainly because I have to restrict my food intake to do it!3 -
More quarter-squatters and random weight-jumping going on today, this time a father-son duo. So weird. And so rude, as they left tons of weight on the bar in the squat rack until I asked if they were done with it. Then the dad moseyed over to unrack one side. My kiddo woke up wailing twice overnight for some unknown reason, so I'm a little cranky and tired today, don't mind me.
Squats: 1x5 with empty bar, 1x5 with 85, 1x5 1x5 with 95 to warm up. Playing with my warm up to see what feels best. Working set was 5x5 @ 115
Benchpress: 5x5 @ 67
Wretched rows: 2x10 and 1x5 @ 804 -
Awesome loss, @fanncy0626 !! And I feel your pain @amyinthetardis1231 . I just switched gyms due to the January influx at my Gold's, basically a fresh crop of bros with zero gym etiquette. New year, no thanks
WEEK 3
DAY 4 - SHOULDERS
OHP
Set 1: 45 lb x 5
Set 2: 45 lb x 5
Set 3: 47.5 lb x 10
Accessory lifts:
Eagles
10 lb x 7 x 3
Cable Face Pulls
30 lb x 10 x 2
40 lb x 10 x 1
Cardio:
Rowing machine
2000m/12 min3 -
Strong lifts. Finally
Repeat
Squats: 40
Ohp: 20
DL: 70
2 rounds of a Charlie mike workout.3 -
Stronglift Workout A
Squats-1X5X 55/65/75, 5X5X 85
BP-1X5X 55/65, 5X5X 75
BR-5X5X 85
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-22X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4X 12
Sit ups-4×12
Jumping jacks- 4×12
I accidentally increased my benchpress! I increase the squats yesterday. The barbell row will probably stay where it is for a while. Feeling better! Thanks for everybody's support! The scale is still heading in the downward direction but will wait till the end of the week to calculate the true loss.
Great job everyone on your commitment to strength training! I love the support of everyone on here!2 -
Boy it was tough staying on track this weekend while everyone else snacked and drank wine! I stuck to my guns though. I went for 3 walks yesterday so I wouldn't be tempted. 5 miles total and a 10 mile hike today. Oh yeah!
Congrats everyone on your hard work and fanncy on the loss! We're doing it!1 -
Weekly check in! I only worked out once last week, but I am okay with that. There is a sickness going around, and I feel like Im fighting it, so very tired. My husband was home all week which makes it difficult to prioritize my own agenda. The goal was progress on my strength program and since my leg injury, I see any weightlifting each week as good progress! Planning on lifting 2x this week.
Forgot to log my workout last week.
1/19 workout: SL 5x5
Squats1x5 45#/55#, 5x5 60#
OHP 5x5 50#
DL 1x5 95#
Start Weight: 204#
1/16/17 199.6
1/23/17: 199.0# total loss: 5#
End Date: 05/06/2017 179#
How did I do this week on my goals?
1. lose 25# of fat...only 20# to go! making great progress
2. stick to a low carb diet check!
3. Follow hunger cues, and only eat when hungry still some room for improvement
4. Improve mobility and be rid of the pain in my leg check!
5. Strengthen my back and hips (injury prevention) check!
Lets add #6.
6. Strong lifts 2x per week miss!2 -
Kirstie, congrats on your pain free. I can only imagine how exciting that must feel.
Thank you It is very exciting! I do feel a tightness in my hip after I do squats, so I have to be careful not to overdo it, and make sure to stretch and take soaking baths. Squats are my favorite, so this has been really frustrating for me...but getting much better!
Nice job everyone! Lets make this week a good one!1 -
Kristie- fantastic job! I glad that your hip is feeling better!
Mary1 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-44X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4X 15
Sit ups-4X 15
Jumping jacks-4X 15
The scale is still being good to me!1 -
Thank you Mary! Nice workout 1
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Wow, that was a lot of great status to read.
Fanncy congrats on the loss. I can really relate to how challenging it is to lose the pounds because it's no fun having to restrict calories. Must be motivating though as long you are seeing results. I'm still waiting patiently for my results.
Kirstie, you are working those goals. I am always intrigued when someone says that squats are their favorite exercise. It's absolutely my least favorite. Deadlifts are my favorite but I like the result of OHP more than any of them. I can't even lift very much and yet they manage to give me the best feedback in the shortest amount of time.
Rachel way to stay true to your plan. The weekends can be definitely be challenging. You had some great workouts.
Keep up the great work everyone as I am looking for to official 4 week result sharing at the end this week. I don't know what mine will be but I am excited about it.2 -
Week: 4 Workout: #1
Monday, January 23, 2017 at 5:10 AM
Deadlifts 100 lb 4 × 6
Shoulder Press 39 lb 4 × 6
Bentover DB Rows 30 lbs 4 x 6 My neck has been hurting from the inverted rows. Makes it very difficult to sleep at night. Pretty sure I was doing them wrong. Might try them again once the hurt is gone. Substituting with this for now.
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Squats: 5x5 @ 120. Highest weight yet, and super dream ultimate weight goal. I loved how I looked last time I was at 125 but I could definitely still take off another 5 lb and look great at that point so that's my reach for the stars kinda goal.
OHP: 1x5 $ 45, 5x5@ 50. I think I'll be stuck at 50 for the rest of my life, lol.
Deadlift: 1x5 @ 120.
So far I haven't lost any more weight, although I'm back to where I was before Christmas. I weighed in on 1/1 at 181 lb, most recently weighed in between 175 and 176 so back to my last stall point but no further weight loss to date. I'm so-so about tracking my food but I'm also pretty sure I'm in a reasonable deficit so it's a little frustrating to see no further weight loss beyond holiday water weight. At least I'm back to 3 workouts a week now that the neverending sinus infection is just a bit of sniffling and some morning/nighttime coughing.2 -
DDHFree-you are doing fantastic with your workouts! I have difficulty with the barbell row. I really need to gain strength now so I might add reps instead of weight. I think the DB rows will work really well for you. I can't believe it is all ready week four! It will be exciting to see the results at the end of this week. I plan on taking another set of measurements then as well. I know that I have made progress in inches loss. Thanks for creating this thread it is a big part of what keeps me going!
Mary2 -
This group makes me happy
DD and Mary, rows are my least favorite lift, I lift at home and don't have plates big enough to raise the bar to the right level for me so I have to jerryrig it
I might like them more if I wasn't afraid the bar will roll off and squash my foot. I love squats because I have a really flat pancake butt, and I dream that one day my squats will transform it to a nice bubbly booty A girl can dream, right? 2
This discussion has been closed.