20 Weeks of Strength Building - Team Finish_No_Matter_What
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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.
I don't do Pendlay rows for this reason. My trainer advised me to stay at more of a 45 degree back angle instead of the 90 degree that Medhi shows on his videos, and that made a big difference for neck/upper back pain. I still hate rows, but I would hate them more if my neck was sore for days afterward like it was the first couple times I did Pendlays.
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I want to mention something about squats. To get the best bang for your buck! You have to make sure that you are going parallel. I was all the way up to squatting 135 pounds until I noticed in the mirror that was placed in front of my squat rack when we were remodeling that I wasn't going parallel. I did a serious deload until I could actually squat to parallel that brought me all the way back down to 80 pounds! Even right now I know without a doubt I could put 125 or more pounds on my back and do a squat but not a real one! I will not ever remove that mirror from my workout spot. I have to say that since I have been squatting correctly that you cannot put a pencil underneath my rear end and have it stay there instead it would fall to the ground. I remember being astonished one day when I looked in the mirror and my rear end was halfway down to my knees! No joke or exaggeration! Not anymore!2
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WEEK 4
DAY 1 - CHEST
Bench Press
Set 1: 55 lb x 3
Set 2: 60 lb x 3
Set 3: 67.5 lb x 10
Accessory lifts:
Incline Dumbbell Press
50 lb x 10 x 3
Bench Push ups
10 x 3
Cardio:
Elliptical - HIIT1 -
@fanncy0626 Couldn't agree more! It's also amazing what correct form does for your knees. I've always had knee problems and used to have to squat/lunge with double knee braces. Once I learned to squat with proper form and break parallel, I was able to progress and lift with almost zero pain. It's been over a year, and I haven't needed braces, wraps, or anything else since.2
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cherrybomb333- fantastic accomplishment!2
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5x5 workout A today.
Squats 2x5 #45, 5x5 #65
BP 2x5 #45, 5x5 #55
Rows 5x5 #50
Planks 3x 30 seconds
Attempted to also do the Jillian Michaels Ripped in 30 video...Hah. Did about half and said no way! Soaking in Epsom salt bath and going to bed
I took some progress pictures. Maybe I should hold off and do it every 6-8 weeks instead of every Monday. I look fatter than last week!
Mary, thanks for the reminder about squats. I always squat past parallel, sometimes almost so low my butt touches my heels. I've been trying not to go so deep! Makes it difficult not to pitch forward too much. Hope you all had a great day!2 -
Got my 5x5 done and some walking! Had to lower weight a little on squat and deadlift. Not sure yet if my legs were just tired from 10 miles yesterday or muscle loss. I guess time will tell.1
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Stronglift Workout B
Squats-1X5X 55/65/75, 5X5X 85
OHP- One X5X 45/50/60, 5X5X 55
DL- One X5X 95/105/115/125/130
Kettlebell Swing
Goblet squats-3X5X30
Russian kettle bell swing-20 3X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4×15
Set up-4×15
Jumping jacks-4×151 -
Amy, I hear you on the OHP. My highest was only 46 lbs last time around and I felt like I'd never go any higher. But I didn't care as my shoulder were starting to look so sexy -- so truth be told, I'd be okay lifting just the naked bar as long as my shoulders eventually reflect the look I want. I did Pendlay rows last time around but I never felt the neck pain that I currently feel. I stopped the Pendlay rows because I just found them to be way too akward. But so glad you shared because it helps when trying to decide which exercises to do for my back.
Fanncy, thanks for input on the DB Rows. Perhaps I will stay with those. What a great reminder on the squats. I too do them such that I break parallel every time which may be the reason I hate them so much. I could lift more right now but I just dread them already that I am not going to rush it. LOL!
Kirstie, I also lift at home. I tried them several ways in the past. I tried putting them on safety rails since I can adjust the rails as low or high as I like. But the barbell would roll iron on iron and I did not like that for my expensive Rogue female barbell. I tried to buy something to cover the safety rails but nothing work. I believe you can create that bubble -- so keep squatting Kirstie.
I really hope I have great overall 4 weeks results. So excited for us all to share.3 -
Kristie- I am so over any type of cardio workout! Way too much exertion for me! I preferred the results I get from heavy lifting as well as the amount of effort put into it. In reality, 21 lifts today = 21x30sec work time is really only 10.5 minutes of actual work out of one hour. The workout that I do for the Kettlebell is very similar to strong lift workout. For the 26 swings equals 26×15 seconds work time is really only 6.5 minutes of actual work time. And you have to love the afterburn of heavy lifting on your muscles! I have to say though that my niece did lose a lot of weight after doing the 30 day shred. However, she did call me up because she wanted to get more muscle definition! Now she has my lighter Kettlebell.
Mary1 -
fanncy0626 wrote: »Kristie- I am so over any type of cardio workout! Way too much exertion for me! I preferred the results I get from heavy lifting as well as the amount of effort put into it. In reality, 21 lifts today = 21x30sec work time is really only 10.5 minutes of actual work out of one hour. The workout that I do for the Kettlebell is very similar to strong lift workout. For the 26 swings equals 26×15 seconds work time is really only 6.5 minutes of actual work time. And you have to love the afterburn of heavy lifting on your muscles! I have to say though that my niece did lose a lot of weight after doing the 30 day shred. However, she did call me up because she wanted to get more muscle definition! Now she has my lighter Kettlebell.
Mary
I hear ya! If I don't enjoy it then I don't want to do it. I love walking so I know I will do it for the rest of my life. I even enjoy a light jog once in awhile (certainly not at this higher weight) but my point is that I will only do it if I can enjoy it. I know most people hate jogging and it's wonderful knowing that I don't HAVE to do it to achieve my goals. I just enjoy it sometimes so I do it for that runner's high. Fanncy, you introduced me to the kettlebell and I must say that I am so glad I have that Ace card to play when I am ready. I REALLY enjoyed it a lot. As weird as it might sound, the main reason I am not doing it already is that I sort of want to wait until either my weight loss stalls at some point or I feel a need to change things up. It's like a treat that I am saving. Fanncy, I can't thank you enough for the kettlebell tips.4 -
Oh, I forgot to add that I also do the elliptical. The reason I enjoy it is that I only do it because I am watching TV show. So, I made the decision that I might as well burn some calories instead of sitting on the couch. I do it so slowly that I don't even break a sweat. If I log the activity in MFP, it automatically assumes this high number of calories burned because I guess that's typical. But again, I do it so slowly that I only earned 300 calories this morning for 90 minutes. MFP will give me that many calories for 30 minutes. I'm not saying that I'm proud of my minimum efforts on the elliptical but just that I try to do something productive while watching TV and something that I don't dread.3
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Great point! DDHFree, if you like to do it it really isn't so much exercise as it is enjoyable!0
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I do 10 min on the treadmill to warm up because I feel better going into squats with my blood flowing already. I'm a lifelong dancer, I need my warmups! I don't do any other cardio anymore though. I've been looking for a dance studio to take a class or two at but they don't offer the styles I want to do so nothing on that front yet. I miss dance though, and I bet modern falls and rolls/floorwork will be so much easier after all the squats though!
DD, I do appreciate that even my comparatively weak OHP already created some definition in my shoulders, and I love that. It's probably what keeps me from feeling more than mildly annoyed that I haven't progressed in weight there. Good shoulders = hawt!3 -
Mary, I prefer lifting as well but since I have to take it easy due to my leg injury I wanted to add some other movement in my routine. I'm pumped to get stronger and smaller The JM video I have is Ripped in 30, which is strength, cardio and abs. I did 2 30 second planks, pushups (eh, sorta) good mornings and flys before I called it quits. She does hold 5# weights for these though lol.
I hate running, but will walk/jog/run in the summer with my dog. Like 3 miles or less round trip. Never any more than that! I just like getting out in the sunshine.
DD, that sounds like an awesome way to watch tv!2 -
Kirstie, be a little careful with Ripped in 30 if you have any old injuries or weak spots. I have bad wrists (inflexible) and the week 2 workouts is 75% plank work. Months later I still have such bad wrist inflammation that I can't put any weight on the worse one. There isn't as much modification in this one as in 30 day shred. I'd probably do a more straight cardio (zumba, bike, running, etc) on the off days so as not to overtrain or overwork my lifting muscles. Plus, she doesn't give any rest time between sets, which keeps your heart rate up but may cause you to compromise form as you get tired.1
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Amy- I did learn a wrist trick for push-ups from P 90 X. Place dumbbells on the floor to grip or they have push-up handles that rotate to accommodate any movement you may have as you go up and down in the exercise. I did not like them as much as I liked using the dumbbells. Both ways really take the strain off of your wrists. Now I just do them without since I have built up my wrists. I would suggest that everyone should do some type of wrist building exercise. I know that as I got heavier with the weight for squats it did affect my wrists. Also, every lift will eventually require strong wrists. Taping or wrapping them will also take pressure off of them.
Mary2 -
I got partial workouts in on Tuesday, Wednesday, and Friday last week.
No strength training so far this week.
Have been getting a lunch walk in each day for 25-30 minutes, so at least I'm doing something.
Going to try to make some time to work out at home tonight. Wish me luck! lol2 -
fanncy0626 wrote: »Amy- I did learn a wrist trick for push-ups from P 90 X. Place dumbbells on the floor to grip or they have push-up handles that rotate to accommodate any movement you may have as you go up and down in the exercise. I did not like them as much as I liked using the dumbbells. Both ways really take the strain off of your wrists. Now I just do them without since I have built up my wrists. I would suggest that everyone should do some type of wrist building exercise. I know that as I got heavier with the weight for squats it did affect my wrists. Also, every lift will eventually require strong wrists. Taping or wrapping them will also take pressure off of them.
Mary
Thanks, I actually only do pushups on DBs anymore. I bought wrist wraps within the first few weeks of doing SL and they definitely help!1 -
This is the happening place to be.. So much inspiration and information. You all rock.
Strong lifts (not so strong yet) Dumbbells
Squats: 42 . w/1 xtra set
Bench: 20 . w/ 2 xtra @ 8 reps
Row: 25 . De loaded - more sets, 2 different rows to hit upper and lower lats.
This was too easy really.
A little carries, calesthenics and yoga after.
*due to not eating much for a few days protein goals were a miss. Back on track.
*pull ups - haven't worked on that this week......shucks
*lost another #, not a problem but def don't want to lose more. Not so good for the strength building goals.
Happy lifting all. Congrats on progress and dedication. ! 2 -
If anybody is interested in doing a 21 day keto diet I am starting February 5 through the 25th. If you are it would be a good idea to slowly start restricting carbs. Macros for this are, fat – 70 to 75%, protein – 15 to 20%, carbs 5 to 10% not to exceed 20–25 g of carbs per day. This will help prevent the keto flu. Also, when I eat this way I lose a tremendous amount of weight - Fat - in a short period of time.
Mary1 -
Amy,
Thanks for the wrist advice! Once my lifts are heavier I wont have the energy for JM anyway, but right now I have no DOMS and am just feeling so pumped I want to workout everyday I'm sure that wont last!
Klove,
Great lifting today, you'll be lifting heavier in no time!
Mary,
I started eating Zero Carb 2 weeks ago. ZC is eating only from the animal kingdom, meat, dairy and eggs...and its technically keto. So I'm in if you'll have me. TBH I was hoping for the massive scale drop so many people say they get when they reduce carbs, but even with the holiday bloat loss, lifting again, eating better, Im down about 8# but with 50 or more to lose, I was really hoping for about double that.
Oh, and everyone...I have done tons of research about eating this way, and have made an informed decision to do so, and plan to eat this way for a long time. Please if you disagree, lets keep it friendly Thanks! 0 -
Kirstie, clearly you've ventured onto the main boards to put the keto disclaimer out there, haha! I eat lowish carb but not full keto so no flak from me. I've been kind of lazy with my tracking and eaten more of my kiddo's leftover goldfish and bread crusts than I should but I know I'm still under 150 grams a day. Full on keto is too intense for me but staying low carb high fat has helped me lose 25 lb in the second half of 2016 so I plan on sticking with it long term. Good for my insulin resistance too.1
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Amy, I don't post anything in the main forums anymore, it really is brutal out there! Aside from my husband, I haven't even told anyone IRL that I only eat meat. I'm just not ready yet to defend my choice to eat this way, since it goes against the main stream and is so restricted. But I have done my research, and believe this is the best way for me to eat.
I'm so glad to hear you dropped 25# last year, I wish I could say the same. I gained 25# in 2016 That makes me so disappointed to type that.
ETA: I worked out tonight again.
SL exercise B
Squats 70# 5/5/5/5/4
OHP 55# 5/5/5/4/4
DL 105# 1x5
My form felt a little shakey on squats, so I'm not counting that last set as complete. Technically I did it but don't like to progress unless form was spot on.1 -
Kristie- Great! You are already doing it. How long have you been eating this? I'll probably be asking you for information! I don't know what people mean by massive loss but I lost 4lbs a week the first and only time I tried it. Supposedly 3 weeks is the amount of time that your body needs to be stimulated to go into ketosis and help reprogram your body to smoothly go back and forth between being in ketosis and burning carbs. Prior to the over abundance of high carb food our bodies use to do this automatically. We can share food ideas.
Mary0 -
Week: 4 Workout: #2
Squat 68 lb 4 × 3
Bench Press 56 lb 4 x 6
Lat Pulldown 60 lb 4 x 6
Go team Finish_No_Matter_What0 -
Regarding the ketogenic diet... first let me say that I fully believe our group has what it takes to respect each others individual choices. I trust that if it were necessary, we could ALL disagree on a topic and still be MOST respectful. Now that we got that out the way.
Don't be too shocked but even I am interested in the details of ketogenic diet. I eat a predominately vegan diet which is about 99% vegan. I've been doing a little research on the vegan version of ketogenic. I am mostly curious but also would love any extra help in fat burning. But I still have a lot of questions. Hopefully I can find enough answers and possibly join you guys. I already know it's possible to do it as a vegan but that your choices become that much more limited. Maybe it not as effective, I don't know...
My main questions is do you gain the weight back when you stop eating that way? I ask because I don't anticipate making it a lifestyle but just want to try it.
Also, I suppose you still have to make sure you are in a caloric deficit to lose. Right?
Thanks for bringing the topic to our group Fanncy.1 -
Have you ladies checked out the Low Carb Daily group? Tons of good info on there for all things low carb, including keto. Generally a very nice bunch as well.1
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@DDHFREE yes, you still have to be in a deficit. Low carb makes it easier for many to stay in a deficit without feeling deprived bc fat is very satiating for them. Not everyone finds fat satiating but I do so for me it works well.0
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Mary,
Disclaimer: I have done all kinds of diets over the years. My problem is not sticking to a WOE, and when I fall off the wagon I land headfirst into cakes and cookies and binge eating for weeks or longer before I try again. This is why I weighed over 200# at the start of the year. I am personally working on my "all or nothing" mindset.
So to answer your question, I really started (again) on 1/1, and started eating carnivore or "zero carb" on 1/8.
Since 1/1 I have experienced less hunger and am able to skip meals with no side effects, lost about 8 pounds, dramatically reduced my stomach bloat, had a few nights of amazing sleep, have been fighting off the sickness going around without it taking me out! Those are the positives.
I also experienced almost 2 full weeks of loose bowels, have had some sleepless nights, have been tired, feel like I'm fighting the sickness going around. But...I also started lifting again, and it is flu season. So its hard to say what is causing me to be tired, or feel off a lot. Keto flu? The actual flu? A combination?
I have read that it can take some people a month or so to really start feeling amazing. I feel better than I did before eating this way. That is just my little story.
This is a great low carb community, with several people eating keto, and some zero carb. Amy, are you in this group too? http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
DD, I agree, I think that we have an awesome group here and I am glad to be part of it! I think I have run across some people attempting a vegetarian keto, I think it would be almost impossible to do as a vegan though unless you eat a lot of plant or seed oils. Would you consider eating fish or eggs? That would help to get your fats in. Fatty foods like peanut butter tend to have a lot of carbs and sugar in them
As far as gaining the weight back, your mileage may vary. There is a lot of science behind what happens when you eat certain foods, and I am not the right person to speak on that. It's about insulin resistance, and glucose...I get confused. The above group has a lot of really insightful people in it, and lots cite their sources so that you can do your own research rather than taking them at face value. I've learned a lot from being in that group!
Sorry for the novel!1
This discussion has been closed.