20 Weeks of Strength Building - Team Finish_No_Matter_What
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Thanks Klove! The great thing is that you've analyzed your progress and now you can tweak as needed. Look forward to seeing your next 4 week results.
Mary, reading your post I almost felt as if I could feel your pain. I love watching your progress because you are powerhouse which I find very motivating. I hope it gets better very fast but make sure you do not rush it. Not sure if this is uncommon or not, but after only 1 day of keto diet, I am showing a trace of ketones according to the stick. It's not blatantly obvious but it's also not blatantly negative like it was the day before. I only had a total of 16 net carbs on yesterday not counting my low carb veggies which might have been another 2 or 3.0 -
fanncy0626 wrote: »I fear that I re-injured my shoulder yesterday. I think it was the push-ups. After my fitness test I decided that I would do Kettlebell swings every hour for 10 sets. Aside from my morning workout. I got to my 3rd one and I felt it go. Pain shot from arm to arm from under my left shoulder blade it actually felt like I broke my back I couldn't even lift the 30 lb Kettlebell and had to drop it. Needless to say I have been icing and today will be a rest day.
Mary
OMG Mary, this sounds awful! So sorry to hear that
What do you think happened?
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Week: 5 Workout: #2
Deadlifts 101 lb 4 × 6
Shoulder Press 40 lb 4 × 6
Bentover DB Rows 30 lbs 4 x 6
Go Team Finish_No_Matter_What1 -
Squats 3x5 @ 125
Deadlift 2x5 @ 130 (1 set conventional, 1 sumo just for kicks)
Rib was sore, then when I got home I sneezed and....ohhhhh that is bad. Whplease side seized up. I might be taking a few days off, which is so frustrating right now!1 -
amyinthetardis1231 wrote: »Squats 3x5 @ 125
Deadlift 2x5 @ 130 (1 set conventional, 1 sumo just for kicks)
Rib was sore, then when I got home I sneezed and....ohhhhh that is bad. Whplease side seized up. I might be taking a few days off, which is so frustrating right now!
Oh no Amy! I hope it's not too serious. Keep us posted.
Be careful team Finish_No_Matter_What.0 -
Thanks, DD. Unfortunately this is par for the course for me. I have a long history of random, odd, annoying, stupid injuries throughout the years. Probably the crowning glory is a three way tie between tearing a ligament in my foot by pivoting mid-step, pulling my hamstring by kicking too high in dance class, and breaking my heel landing a jump wrong (also in dance). Story of my life!0
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WEEK 5
DAY 2 - SHOULDERS
OHP
Set 1: 45 lb x 15
Set 2: 45 lb x 7
Set 3: 45 lb x 10
Accessory lifts:
Face Pulls
30 lb x 10
30 lb x 10
30 lb x 15
Seated Dumbbell Press
30 lb x 10
30 lb x 10
30 lb x 13
Lateral Raise
20 lb x 10 x 3
Supine Pulldown
50 lb x 10 x 3
Concentrated Cable Row
50 lb x 10 x 3
Cardio
Elliptical - HIIT1 -
Thanks everyone for the well wishes! I hope I just irritated it and it won't take 12 weeks to settle down like last time. I did have warning pain a couple days before but ignored it. I will not do that again. I think the push-ups were irritating it but I wanted to do well on the final fitness Test. I did 30 plank style before I had to take a pause and did 41 total in a minute.
DDHFree- it is not surprising that you have ketones showing up. The human body should automatically burn both fat and glucose. What has stopped this process in most people is the over abundance of carbs in their diet and the fat burning never kicks in. You are doing fantastic!
Amy - we will be on the mend together!
Mary1 -
So sorry to hear that Mary. I hope it's just sore and nothing serious.1
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Strings lifts today. Still maintaining current lift weights. Followed by P90x shoulders and arms, and an ripper x. Walked to finish my burn.2
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Week 5 workout 2 yesterday.
Squats: 15 bodyweight (another challenge), 45# 5x2, 75#5x5
OHP: 50# 5x5 (focusing on form, and might need to get some microweights)
DL: 115# 5x5, 5x5 I did it twice! Feeling strong
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Stronglift Workout B
Squats-1X5X 45, 5X5X 65
OHP- 5X5X 45
DL- 1X5X 95
Because of re-injuring my shoulder I just did a very light workout to rehab my shoulder. I did not have any pain while doing this.
Kettlebell Swing
Goblet squats- 3X5X 30
Russian kettle bell swing-15 X7X 10, 10 X7X 30
I started out with the 10 pound weight and had no shoulder issue so I upped the weight to the 30 pound kettle bell for the last 10 sets. I will be slowly increasing weight.
Keto 3 Week Challenge February 5th-25th
Today I am looking through cookbooks for meal ideas. There are plenty of keto cookbooks and recipes online. I downloaded three cookbooks from the site that pwrfl1 and BeLLe suggested.
ketodietapp.com
Mary2 -
Wow Mary, you ARE DEDICATED! You go girl! Glad you did not feel any pain during the workout. It's funny that your "light" OHP is higher than my heavy and only 1 pound lighter than my previous heavy. Strength "gaining" is indeed fun and rewarding.2
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Mary and Amy .... Get better soon. Seems like u might be better already Mary
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Today: strong lifts and yoga
Ohp: 20/15
Squats: 40
DL: 70
Can't seem to progress in ohp at all. Not sure how to accomplish that. Same with squats.
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Week: 5 Workout: #3
Squat 70 lb 4 × 6
Bench Press 58 lb 4 x 6
Lat Pulldown 60 lb 4 x 6
Can't believe I've already completed the last workout for the start of 2nd 4 weeks. You guys, these weeks are truly flying by. What will you look like at the end of week 20? I am constantly reminding myself of this fact when I want to eat more than required for a deficit.
Go Team Finish_No_Matter_What4 -
Sciatic pain is rearing its ugly head. Not sure what to do just yet, so not going to back off of my workouts, but will be adding my epsom salt baths and daily stretching back in. Really hoping it is not the workouts that is making this happen to me, but it sure does look that way
Have been having some trouble getting to sleep as my leg throbs. Massage tomorrow morning.0 -
Kirstie155 wrote: »Sciatic pain is rearing its ugly head. Not sure what to do just yet, so not going to back off of my workouts, but will be adding my epsom salt baths and daily stretching back in. Really hoping it is not the workouts that is making this happen to me, but it sure does look that way
Have been having some trouble getting to sleep as my leg throbs. Massage tomorrow morning.
Take It easy! I hope you feel better soon!1 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 3X5X 30
Russian kettle bell swing-25X7X 30
40lbs loss by May 27th Challenge
This months challenge is to exercise daily and be under or at calorie goal.
Keto 3 Week Challenge February 5th-25th
Two more days to prepare for the challenge! Very excited to start! Making meal plans and shopping list for the first week. Picked up keto sticks to determine if I am in ketosis.1 -
Stronglift Workout A
Squats-1X5X 55/65, 5X5X 75
BP-1X5X 45/55, 5X5X 65
BR-5X5X 65
My shoulder does not hurt anymore. However, I am slowly increasing my weights back up to where I was at the end of January.
Kettlebell Swing
Goblet squat 3X5X 30
Russian kettle bell swing 25X7X30
I will be staying here for a while. I was going to increase the reps to 10 prior to the flare up of my shoulder the other day. Now I will be happy to wait until I work my way back up with my StrongLifts.
Keto 3 Week Challenge February 5th-25th
Pictures, measurements and weight taken today.
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Though half under protest, I am taking a couple more days off to let my rib heal. It is feeling better after not pushing through after Thursday, so hopefully Monday will be fine. On a brighter note, unless I measured totally wrong last week, I'm down over an inch in my love handles! Scale has been stuck so I'm tightening up my carbs and trying to drink more water.3
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amy- great idea! Take it easy. Congratulations on the inch loss on the love handles!1
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yoga x Thursday and walking
Only had time to walk yesterday so I did my last strong lift for the week today and p90x legs and back along with a 5 mile walk. I'm beat!2 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 6X5X 30
Russian kettle bell swing 50X 7X30
Keto 3 Week Challenge February 5th-25th
Day 1 hopefully everybody has been prepping for the transition. I have successfully transitioned into Ketosis. Keto sticks can be bought at your local drugstore or pharmacy.1 -
WEEK 5
DAY 3 - LEGS
Squats
Set 1: 95 lb x 7
Set 2: 95 lb x 7
Set 3: 95 lb x 6
Accessory lifts:
Glute Press
60 lb x 15 x 2
60 lb x 10 x 1
Leg Press
180 lb x 12 x 3
Lying Leg Curl
50 lb x 10 x 3
Angled Seated Calf Raise
30 lb x 20 x 2
30 lb x 15 x 1
WEEK 4
DAY 4 - BACK
Deadlift
Set 1: 95 lb x 6
Set 2: 95 lb x 6
Set 3: 110 lb x 5
Set 4: 115 lb x 5
Accessory lifts:
Assisted Pull-ups
5 x 3
Wide-grip Row
70 lb x 10 x 3
Close-grip Pulldown
70 lb x 10 x 3
Cardio:
Elliptical - 1.25mi2 -
Strong lifts
Squats 40, 5x8
Bench: 20/25
Row: 302 -
I was officially in ketosis (a trace) last Wednesday after 1 day of low carbs. I've continued for a total of 5 days and am solidly in ketosis with only 1 darker color remaining. Not intentionally aiming for that as it just happened and deepens each day. Should I add more carbs if it does hit the last color on the keto bottle? I lost 2 lbs in those 5 days. I am liking this so far.fanncy0626 wrote: »Stronglift Rest Day
Keto 3 Week Challenge February 5th-25th
Day 1 hopefully everybody has been prepping for the transition. I have successfully transitioned into Ketosis. Keto sticks can be bought at your local drugstore or pharmacy.
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Stronglift Workout B
Squat-1X5X 55/65/75, 5X5X 80
OHP- 1 X5X 45, 5X5X 50
DL- 1 X5X 95/100
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-25X7X 30
Keto 3 Week Challenge February 5th-25th
Day 2! I hope everyone is doing well! The sharing of recipes is fantastic! Thanks for everybody's help! I am in ketosis and the fat is burning off of me!1 -
DDHFree- congratulations for being in ketosis! The color of the strip could be influenced by the time of day you are testing. Best to test in the morning before breakfast. If you test after a meal the color would be darker. Here is a link that will answer any questions. But, no you don't have to eat more carbs.
http://www.netrition.com/lowcarb_newbies_ketosis.html
Mary0 -
Week: 6 Workout: #1
Deadlifts 103 lb 4 × 6
Shoulder Press 40 lb 4 × 6
Bentover DB Rows 30 lbs 4 x 6
Go Team Finish_No_Matter_What0 -
fanncy0626 wrote: »DDHFree- congratulations for being in ketosis! The color of the strip could be influenced by the time of day you are testing. Best to test in the morning before breakfast. If you test after a meal the color would be darker. Here is a link that will answer any questions. But, no you don't have to eat more carbs.
http://www.netrition.com/lowcarb_newbies_ketosis.html
Mary
Thanks Mary! I will take a look at the article but all my testing has been in the morning immediately upon rising.1
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