Daily Check-in and Chat
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Work out B today for me. This is my second week and it was hard to get motivated but I forced myself up at 5:30 and got it done.
I know you guys are doing hip thrusts and bridges with the barbell, but I can tell you for me doing those shoulder-elevated single-leg hip thrusts are no joke. This is my second week doing them and I did make it up to 18 reps my second and third set. I can remember reaching 75lbs on the barbell overhead press, but I was only doing 5 reps. Doing 55lbs at 8 reps was a challenge -- plus I hadn't done them in a while. My assisted chin-ups I made it up to 8 considering I only did 4 last week so I do see some progress. I can't wait until I can do unassisted.
Saturday will be workout C and my first attempt at doing the Turkish get-up or just the get-up. I will let you all know how that goes. But I can already tell you now, it won't be pretty.:embarassed:
So here's to great progress :drinker:0 -
hi ladies! I am glad I searched and found this group! I just started this workout today - and HOLY CRAP! My butt and hams are literally jello and shaking right now! I am a strong woman who has been strength training regularly for the last 5 months and apparently I haven't been using my butt at all lol. I am excited to see what kind of results I get!!
Cheryl0 -
Hey ladies! I'm sorry I've been MIA. I've been so busy marking the papers (I'm a teacher) that I've been ignoring for the past 2 weeks. But school starts on Monday and I need to get caught up before more is added to the pile.
I see that everyone has been doing their thing. That's EXCELLENT. Welcome Jessie and Cheryl! It's great to have other ladies doing the program so we can all compare notes. I
it.
Darlene, I'm glad you found the motivation to get up and get it done. I'm sure you felt good after you did. And I'm with you on those single-leg hip thrusts, they are really NO JOKE. As for the OHP, I'm using 50 lbs and not making the 8 reps so I do 6 reps and then drop to 45 lbs to do the other 2. As you know, my upper body strength is nowhere I'd like it to be. But still working on it. I've been doing lat pulldowns to replace the chin ups. I'd like to do negatives but the pull up bar at the gym is really high up, even if I stand on a bench. So I'm thinking of doing the negatives here at home on a day that I don't have a workout. Maybe I'll do that Sunday.
The Turkish get up I actually enjoy! Idk, but it's just interesting, never did such a multipart exercise before. I tried it with 3 lbs, good to go, and wondered what the big deal was. 5 lbs, still good to go. Used the 10 lbs last week and now I know what the big deal is. But I still enjoy it.
Citrus, just 5 lbs away from putting those 35 lb plates on the bar so it'll be easier to roll over your thighs.
Gigi, definitely add weight if you can do 90 lbs. Try adding two 25 lb plates.
AFM, did 3A and B so far this week. I'll do 3C tomorrow and be finished with week 3. So because I'm curious (and impatient) I was just looking at week 5, we'll be doing hip thrusts of only 3-8 reps so MUCH heavier weight. I can feel it in my butt already :laugh: Anyway, still enjoying this program and I hope everyone else is also.0 -
Just popping in to say hi. Woot, sounds like we are all kicking butt in here!
Hi Cheryl! I know what ya mean about feeling the butt! I never use to feel it fire during squats but now I am really conscious of it - hmm, like every mi ute of the day now.
My shoulder is feeling better so I did some upper body work and then considered going back to the Beautiful Beginnings full body. Not sure I will. Even tho upper/lower splits take up more days (I'd do 2 upper 3 lower) they take less time and my enthusiasm wanes for exercise around 35 mins!
Sooo cardio? Who's doing it and how much? I'm going to cut back on my running to two 20 -30 min runs. Anyone doing HIIT?0 -
Just dropping in quickly to say hi! There are loads of posts and I don't have time to answer them all (must go to bed!) but it seems like you are all kicking *kitten*
Hip thrust made it to 55 kg (just over 120lb) today. Feeling rather pleased with myself
GIGIbeans, I do HIIT circuits once a week if I can get to a class. Don't often do two now though I was before Strong Curves. In the Spring I'm planning on getting a bike again because I live by a beautiful coastal cycle path and can cycle along the beach for a quick ten mile cycle on rest days then if it's not windy and wet 0 -
20 reps of hip thrusts with 120 lbs is TERRIFIC. I did 115 lbs this week so I'll be attempting 120 lbs next week since I always try to go up by 5 lbs every week.
GiGi, I don't do any cardio really. Except for once a week I do a short metabolic finisher after one of my workouts. It consists of 3 sets of burpees with knee tuck jumps, push ups, mountain climbers and box jumps. I'm just not a cardio person so I do the bare minimum. I did do Insanity a few years ago which is HIIT, but I wasn't doing it with any weight lifting and ended up getting slimmer and flatter than I'd like.
So I'm finished with week 3 of the program. On to week 4!0 -
Hey how are you ladies doing? I hope you haven't been posting because you are too busy working out and getting fit :happy: .
So I started week 4 yesterday, did workout A. Thank God it's the last day of American deadlifts. I was up to 110 lbs and felt my grip failing on the last 2 reps of the last set. Wish I could go back to regular DLs.
On another note, I am almost no longer in the overweight category according to the BMI :happy:0 -
Hi ladies, just checking in!
So I confess, I have been naughty and missed a couple of workouts, although I have been running and getting a few sets of weighted back extensions in. Bad me. Got a full lower in today so looks like a W/F/Sun schedule for me this week.
I wish I was functional in the morning so I could do my lifting early when I have social obligations at nite. I set my alarm early and lay there in a paralyzed stupor.
My calendar is pretty clear now tho, so no excuses! Time for me to kick my own butt.
PS- JamaicanLady that is great news! Grats! :doing happy dance with engaged glutes for ya:0 -
JamaicanLady - Congrats on nearly being out of the overweight category! I am so looking forward to that moment, though it's a long way off. And well done on those DLs! 110lbs is no joke and is roughly where my grip is starting to go too. Not sure what DLs there are in the 5-8 week section, but I'm hoping it's full ones for you
GIGIbeans, consider your butt kicked by me too!
Well today was only my second SC workout of the week as I was introducing a friend to the gym on Monday and went to a class with another friend on Thursday. Anyway, workout C for me today (I'm just doing them on rotation as some weeks I can manage 4 and sometimes 3) and *drumroll*.... I got my hip thrusts to 60kg!! Rolling that bar up was a delightful moment, I can tell you I had to break it down into sets of 10s and 15s but I got all my reps in. I'll be working for 3x20 on my next session on Sunday. I felt like a proper lifter using the big plates 1 -
Hello Ladies,
I've been reading all the posts here and you are all doing a great job. It's great to have a support system on a program.
When I first started this, I really didn't know what to think -- if I like it, will I stick to it, just another bs book that I've wasted my money on. Yes, I know a cynical attitude but I can honestly say I am liking this workout. I am on my third week of the Gluteal Goddess workout and now look forward to my workouts. I still have to motivate myself in the morning to get my *kitten* out of bed (because if I wait until I get home after work, it ain't happenin). So thank you all for the support and especially to MFP buddy, Jamaicanlady for the inspiration.
I will be on week 4 starting Tuesday and will continue to give my feedback on my progress. I know I will have to add some cardio, because I sit all day and when I get home. These are things I will have to change...gradually. Well, the work thing I can't control because I am at a computer all day in the courtroom but after I get home, I've got to do something if only just walk on the treadmill. I think that's the only way the belly will begin to shrink.
Just wanted to chime in on how I'm doing. May start posting results Sunday. I've lost a pound so far but probably put it back on today with a little cravings for carbs and no self-control so I had a carbfest. But I'm still a work in progress so I won't beat myself up.
So ladies, stick with it, we got this. Have a great weekend.0 -
Love reading these updates! Please keep them coming! So inspiring :-)
So HUNGER! OMG I suddenly want to eat everything in sight. It's helping me up the weight on my lifts so I've raised my cals a couple of hundred and am now in a considerable surplus but I still want more! Augh! Food, give me your food, RAWR!0 -
GIGIbeans, your post made me chuckle so much
I couldn't weigh myself at my normal time of day yet this week so will have to wait til Tuesday to see how that's going. Been at a good deficit this week so I'm hopeful it will be good news. I am also really liking this programme. I was just going about the gym doing my own full body workouts for a couple of months before this and trying new stuff every time. It was fun, but I have seen more physique changes in the last few weeks than I have in the last couple of months before that put together. Scratched my shoulder the other day and though "whose shoulder is THAT?" I think I find it hard to trust that someone else can have thought through all this stuff and come up with something that really works, but I honestly think I can see the difference in a way I couldn't before. My quads are starting to scare me a little in the best possible way
Hope you've all had a good weekend!0 -
How are you ladies? Question: How do you deal with the pain of hip thrusts? I started week 9-12, as I've been doing this workout for 3 months but had a 1 month break due to surgery. When I continued working out, I started with week 5-8 again but noticed that I wasn't feeling any of the workouts=too weak for me. So I began week 9-12 last week and my pelvic area is hurting during thrusting. I have the barbell pillow and all but its killing me nevertheless! Any tips?0
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Kellie Davis has a video on Youtube somewhere about bar positioning which I found helpful. The gist is that there's a dip between your pubic bone and your hip bones, and you can hold the bar in there throughout the movement with your arms. It's not hard to do and helps a lot. HTH.0
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Hey ladies, I'm new to the group! I'm getting ready to start the program Monday , but need to buy something to do hip thrust on first. I think my bench is too high. What have you ladies been using to prop your back against during hip thrusts? I'm excited to start the program, I just got back into lifting again after losing my pregnancy weight.0
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Here's that video about bar placement:
http://www.youtube.com/watch?v=sCIO1uR0hW0
And another helpful one, about how to get under the bar in the first place (if you're not using weight plates big enough to lift the bar off the floor enough for you to slide under):
http://www.youtube.com/watch?v=kuEjyvfZuFk 0 -
Hi there mpeery8! I just use the benches in the gym. They are all an inch or two too high so I use my hands to lift my self up to the right height and then stay propped on it for the duration of the set. I'm not sure that makes sense in writing, but I'm not sure how to explain it better!
On that note, I have a constant sore patch on my back which it took me ages to work out was from hip thrusts. Does anyone else get this? Any ideas for hacks to stop it?
My thrusts are still at 60kg while I try to be able to do three sets of 20. I can do the reps but have to break it down into more sets at the moment. Still loving this exercise though and can't get enough of hyperextensions!0 -
Got it done! This was my last Workout B for week 4 of the advanced. Looking forward to weeks 5-8. I think I will take a one week break to prepare my mind, which workouts I will need to substitute, get my log sheets in order and see what happens if I do cardio all week (for fat loss). So with that said keep up the good work ladies. I will post how cardio week results are.
Happy Lifting!:happy:0 -
Thanx for the help girls! I can officially say I am addicted to this workout. I did find something on the net that was similar to what we're doing... WIth a VERY motivational pic!
http://www.fitbodyhq.com/workouts/the-ultimate-butt-workout/
Happy lifting!0 -
Wow I missed so much!
GiGi, r u bulking? If so then eat ALL the food!
Citrus, I know exactly what you mean. I had done NROL and was pretty happy with the results but needed a different program. Couldn't settle on one I liked so I just fiddled along doing my own thing. Now that I've found Strong Curves whose programming I like, I feel more focused. As for the sore patch on your back, I'm not sure maybe someone else can answer because I haven't been experiencing any back soreness, just hip soreness.
Darlene, I hate cardio. I think I need to do some more though because I feel like I've reached a weight loss plateau. Anyway, as you know I've been without protein powder for over a month now and I think that's contributing to my lack of fat loss, I'm definitely not getting in enough protein. When I buy a tub next week and start using it, I expect to see my scale start moving again (fingers crossed).
Jessie, it's funny that you asked that question because yesterday I started week 5 and tried to do 195 lbs for 8 reps. OMG my hip bone! I barely squeezed out 5 and had to drop the weight. I watched the video that Nadia recommended (thanks Nadia!) but I feel like that is where I am putting the weight already so didn't get much from it. I think the thing that resonated with me regarding the video is when she said that we'll eventually get used to the soreness. I hope that's so because I don't see me progressing much if I can't get used to the heavy *kitten* weight in my lap.
mpeery, welcome! I use the steps with 3 or 4 risers to rest my back on. Saw that in one of Bret's videos on youtube.
So ladies, as I mentioned, I started week 5 yesterday. Not sure I got the best workout because I went really low with the weights on most of the exercises. Except the hip thrust. Tried it with 195 lbs and that was a big no no, couldn't get the 8 reps. The pain on my hips was SO bad. I dropped it to 190 lbs and barely squeezed out the 8 reps. Will stay at that weight for next week and see if my hips would have gotten used to it by then. In terms of my butt, I was too focussed on my hips to think about my butt, that's how you know it was too heavy. Not sure why I got so overly ambitious :laugh:0 -
Hi ladies! Hmm no back sores or sore hips here yet, but you guys are pushing more weight than me.
Yes, I am bulking. My body just kinda made me. Yeah that's my story and I'm sticking to it. My bench and OHP are way up, woot woot, my butt is err ummm hardly contained by my pants now tho. Not sure in a good way and how I feel about thast when I wake up and look in the mirror, but when I keeping adding 10 lbs to sets I'm like "RAWR, hell yeah!".
One nice thing I noticed is less cellulite on my upper hammies. The tush, well, that big flat thing is going to take time :laugh:
I LOVE this program tho. Will def be trying the Goddess program you guys are doing once I'm done!0 -
LOL @Gigi! As long as your eating mostly good food nothing wrong with that.
I know I said earlier that I started week 5 and felt like I didn't get a good enough workout because of using weights that were pretty light (I tend to do that whenever I switch to a new set of exercises). But let me tell you, right now I don't know which part of my body is NOT sore. I mean my inner thighs, my triceps, my back, my abs and I could go on are all in pain, the good kind though. The kind where you feel like you did something right in the gym. I think it may be the change of exercises. I love how after only 4 weeks you get to switch which keeps your body guessing and prevents it from getting used to the exercises.
So I've finished week 5, on to week 6.0 -
So today I started the beginner program. I changed up certain exercises, using a barbell for squats, Romanian deadlift, and for the bench press because I was doing that before the program. I really enjoyed today's workout. I've been eating at least maintenance, if not more, the last couple weeks while lifting. Hoping I can add some muscle to my flat butt. I ordered my aerobic step and hampton bar pad this weekend, so I'm excited for that to come sometime this week.0
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Would anyone be able to supply me the PDF/excel spredsheet with the exercises? Message me and I will gladly give my email address!0
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Hey all, I am new to strong curves I just started the advanced program today. I don't have an unassisted chin up yet but I have been lifting since October (started NROLFW and switched to a bodybuilding.com one mid november) and I have been doing 135 lb box squats (175 normal ones), RDL 155, glute bridge 185 so I thought I should do the advanced program anyways.
I am loving it so far. It is a great set up and my glutes are a burning for sure!
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Hello ladies! Sorry for my absence recently. On Monday I shattered my wrist very badly so I've been sulking around the house! Operation on Friday and then six weeks in plaster, physio after that. Just this week I managed negative pull-ups for the first time and got my one arm rows up to 20kg, and now I can't do anything. Gutted!
Once my arm's screwed back together and I'm less sore I'm intending to do the lower body programme as best I can. I'll be back to hang out with you all then
Good luck with your lifting! Hannah x0 -
Welcome to the new ladies! Have fun, I know I am. Although sometimes I feel like some old scary cougar lady hip thrusting and side clamming at the gym.
Citrus, I'm so sorry, that is all kinds of suck. My gym has weighted vests which come in handy if you can't hold weights, hopefully you have some access to some.0 -
Weighted vests are a great suggestion, thank you!0
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Week 1 is done, so far so good! I really enjoyed the program. I'm almost sad to take a rest day today. I'm on a bulk and may have went a little overboard this weekend because all the good Super Bowl food.
Sorry about your wrist Citrusgirrl. I can only imagine how frustrating that would be.
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Hey everyone! Took the week off last week to deal with some stuff so I'll be doing over week 5. I haven't been eating as well as I should have but I'm changing that today.
Welcome singing! Those are AWESOME numbers!
So sorry to hear about your wrist Citrus. I know how disappointed you must feel. Hang in there and do what you can.0
