Daily Check-in and Chat
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Hi ladies!
Week three down...liking the program better now that I'm more used to it and have the set-up more streamlined. Not loving the bruises on my hipbones, but they do make me feel tough!
Okay, okay, Robsgirl and Gigi, you've inspired me with your butt bravery--I'll put up progress pics on the thread next time I take them.
Mpeery--I've been using the bar pad at my gym, but it still doesn't help that much. I guess it's just the way my body is. I'm not even thrusting/bridging that much weight!
I'm jealous of those of you who are bulking. I'm eternally hungry while cutting and lifting/HIITing 6x a week! But, I do feel like the fat is coming off (slowly) so it's worth it, for now...
Have a great weekend, all!0 -
Hey it got quiet around here! Hope everyone is doing ok!
Finishing up week 9, but really should be week 10. Work has been wearing me out and only getting 2 lower bodies in. Was going to bulk until end of April but struggling at this point to get to end of March. It's hard watching the scale go up and a lot of my weight go to my butt and thighs. I know I've gained muscle in my back and shoulders but afraid it's more fat than muscle elsewhere.I've gained faster than intended too. Eep. Already at goal end weight *sigh*
Well live and learn right?!?0 -
Bulking is a mind trip! Maybe just reduce your surpluss to just 100 cals over TDEE and finish your bulk? Good luck!Hey it got quiet around here! Hope everyone is doing ok!
Finishing up week 9, but really should be week 10. Work has been wearing me out and only getting 2 lower bodies in. Was going to bulk until end of April but struggling at this point to get to end of March. It's hard watching the scale go up and a lot of my weight go to my butt and thighs. I know I've gained muscle in my back and shoulders but afraid it's more fat than muscle elsewhere.I've gained faster than intended too. Eep. Already at goal end weight *sigh*
Well live and learn right?!?0 -
Hi ladies,
Sorry I haven't been around much. It's been a crazy week. Just finished week 4 of the Advanced program. I'll take pics/measurements on Tuesday (4 weeks exactly) and perhaps will post progress shots. My diet hasn't been on-point this last week or 10-days, though, so I'm thinking I won't see a big difference. Nothing crazy, just haven't really been tracking, have been over-carbing. Eh. Sometimes you can't be perfect! But, I'm going to try to be better this week. I just put all the week 5-8 workouts into my phone app to get started with the next bunch on Monday. I hope everyone else is doing well!
Amanda0 -
Ha ha so the trouble I've been having doing the Bulgarian split squats is because I wasn't stepping out far enough from the bench when I set up. For some reason doing a HIIT YouTube workout with them in it made it finally click because she took a much bigger hop forward in setting up than I do. Voila, knee trouble solved!
So I hope peeps are still at it and feeling results. I know I'm going to need a few more rounds of the program aesthetically but am really happy with the strength results. I feel stronger when I move and since I often lug heavy things up and down stairs, stronger glutes is a blessing! Even my back feels better! Mad love for this program.0 -
Okay, ladies, just posted picks of my flabbiness in the "inspiration" thread. Looking at the progress from start to now (4 weeks) I do see some changes, so that's exciting. And I've only lost 2.5 lbs in that time. So, if I could really get my diet dialed in, I think I'd see some more results with the fat loss...now to actually do it!
Hope you're all having great weeks.0 -
Woot woot, more tushies in the progress section!
Dandelion, yours is the only post with comparison pics so I'm going to be so bold as to comment! I definitely notice a difference in glutes & hammy separation and more roundness! Looking good!
I'll be cutting very soon and will commiserate with ya about getting the diet down right.0 -
Ladies I've been so busy I haven't had the time to check in here. I've still been working out my usual 3 days a week though. My knee pain seems to have gone now that I'm no longer doing isohold hip thrusts. I will NEVER do those again!
mpeery, how are your knees feeling? Are you doing isohold hip thrusts? Those could be the problem.
Gigi where in the program are you? Sounds like you're at the end, or almost. Btw, I went through that same thing while bulking. But it was worst for me because I bulked when I was already fat. I kept second guessing myself and I ended up ending my bulk a month early. Here in Jamaica we don't have winter so no hiding the fat under clothes. It was out there for everyone to see. But I think you should continue, stick with it, I'm sure it will be worth it in the end.
Amanda I definitely see a change! You're looking GREAT! Now I wish I had taken before pics! :sad:
Robsgirl, that thread is such a great idea. I'm at the end of the program and didn't take any before pics. :sad: I'll still post my pics sometime this weekend though, although I look AWFUL.
AFM, I'm currently in week 11. My weight has plateaued though. I tried eating less, nope. I tried alternating hi cal and lo cal days, nope. This week I squeezed in a HIIT session. Wish I could do more but my schedule doesn't allow it. Will see how/if it affects my weigh in on Sunday.
On a happier note, just bought myself an Airex balance pad. I've been stuck at hip thrust 190 lbs for weeks now because of the pain in my hips. It was very discouraging, and I know my glutes wouldn't grow without progressive increase in weight. Plus each time I hip thrusted it, I don't think I gave it my all with my glutes because I was so focused on the pain. Last week was the first I wrote "increase weight" in my log book. Not because the pain is gone, but it had become more tolerable. Anyway, got my pad on Tuesday, used it on Wednesday. What a difference!!! I hip thrusted 195 lbs pain free!!!! I LOVE this thing. And it is thin enough to easily roll the bar over, and thin enough that if I ever get to a weight that I start feeling hip pain again, I can use my yoga mat on top of the pad to ease the pain. So ladies if you're feeling pain you really should get one of these. I can't recommend it enough. (Except it's bulky and annoying to take to the gym, but definitely worth it).
Anyway, heading to the gym now with my big and bulky pad. Excited!0 -
What up ladies? Didn't even know this group existed so I'm glad I found it. I'm on Week 2 of the Advanced program. Honestly I miss my old program (PHUL) but really need to focus on the lower half of my bod, so I decided to try Strong Curves. I'm going to stick with it, as with each workout I'm liking it more and more. I'm currently doing my first bulk - on week 7 and so far have gained 3 lbs - yay! Nice to meet you all!0
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There you are jamaicanlady! Figured you've been busy. Grats on the progress! I suck at single leg stuff but making progress. I need to foam roll more and loosen up!
Ended my bulk a little early. I gained way too fast (14 lbs in almost 12 weeks)and a lot of hormonal issues were progressively getting worse with my higher carb intake. I think I started with a lil more body fat than I should have as well.
I've been averaging 2 lower body workouts a week (and 2 upper) so not fully adhering to the suggested SC schedule. I'm thinking of switching to a 3 day full body soon using the Strong Curve template. The booty still needs lots of work and could really use that 3rd day.
Citrus - fantastic progress! *doing the happy booty dance for you*
freckles - hi, I've seen ya around the forums, nice to see ya here!
The rest of you lovely ladies - keep on thrusting!
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There you are jamaicanlady! Figured you've been busy. Grats on the progress! I suck at single leg stuff but making progress. I need to foam roll more and loosen up!
Ended my bulk a little early. I gained way too fast (14 lbs in almost 12 weeks)and a lot of hormonal issues were progressively getting worse with my higher carb intake. I think I started with a lil more body fat than I should have as well.
I've been averaging 2 lower body workouts a week (and 2 upper) so not fully adhering to the suggested SC schedule. I'm thinking of switching to a 3 day full body soon using the Strong Curve template. The booty still needs lots of work and could really use that 3rd day.
Citrus - fantastic progress! *doing the happy booty dance for you*
freckles - hi, I've seen ya around the forums, nice to see ya here!
The rest of you lovely ladies - keep on thrusting!
Thanks for the welcome GiGi! So glad to meet another lady bulker. Curious - how much over TDEE did you eat for your bulk? I'm eating 200 over and am gaining about 1\2 a pound a week so far. I'm hoping to make it at least to 12 weeks and if I can go longer I most definetly will. Great job on your bulk, you may feel that you gained too fast but at least you ensured that you gained some muscle. How much are you going to cut down to?
I just finished Workout C of the advanced program for weeks 1-4. I really am starting to like SC more and more and not missing my old program as much. I also had my hubby take pics that will hopefully act as my before shots. Might take a while to build up the courage to actually post them in the progress thread here. I still don't like what I see, but I guess that's the point of before pics. :laugh:
Alright I'm off to bed. Keep up the good work ladies!0 -
Hiya freckles! Glad SC is working for you. Posting pics with my sexy cellulite showing is pretty humbling I tell you. Gotta laugh when friends on my feed think I must have buns of steel by now. I think Brett has said expect it to take 6 months to 2 years depending where ya started.
I added 250 cals a week, increased carbs from 20/25% to 40/45% so I gained a lot of water fast. I retain water like a human sponge, no joke. I've gained THIRTY lbs in 2 days several times in my life when I was on IV fluid and it took months to get rid of it all. I figure 5 lbs minimum of this gain is water. I was 140 when I started my bulk, I figure I'll cut to somewhere around there. The # is only slightly important because less weight definitely feels a lot better on my old knees but am going to rely more on the mirror and how my clothes fit.0 -
jamaicanlady- My knee pain went away for now, thank goodness. Glad you aren't having issues anymore either!
Gigi- I feel you about wanting to end the bulk early. I'm feeling fluffy and can't wait to cut. Plus I'm getting bored with having to eat all the time.
Well I'm 2/3 the way through now. Excited to start week 9 today. Things are looking a little more lifted but I know I have a lot of work to do since I started with a flat butt. Hoping after 6 months of the program I will have a little something going on. Only 3 more weeks until I start my cut. Better get my ice cream in now
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Hi all,
Hope you're doing well! Not much to report here--the Norovirus is coursing through my house, so I haven't gotten to the gym much this week, which is frustrating. Hoping to go tomorrow and Saturday, so I'll at least have 3 workouts. I'm so ready for spring and fresh air to come!
Amanda0 -
Glad I found this ground...
How many times a week are you doing the SC workouts? I see the template is Workout A, Workout B, Workout C and then Workout A again for 4 workouts weekly (at first I thought it was 3x week). I find the workouts quite taxing right now and I'm not sure I can do 4 full body workouts right now... I'll probably get used to it I guess.
I may alternate between 3 and 4 workouts depending on the week. I also have a dance class 1x a week and would like to start yoga... Maybe 3 workouts would be better
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Hi karine!
I try to get 2 - 3 in a week. I wish I could do 3-4, I'm sure my progress would be much better, but I am progressing. Sometimes I'll just do a few sets of bodyweight bridges with iso-holds between workouts.
Might be my age or that my job sometimes is physically tiring, but I need longer recovery times or I feel too burnt out.0 -
Glad I found this ground...
How many times a week are you doing the SC workouts? I see the template is Workout A, Workout B, Workout C and then Workout A again for 4 workouts weekly (at first I thought it was 3x week). I find the workouts quite taxing right now and I'm not sure I can do 4 full body workouts right now... I'll probably get used to it I guess.
I may alternate between 3 and 4 workouts depending on the week. I also have a dance class 1x a week and would like to start yoga... Maybe 3 workouts would be better
I actually emailed Bret about this a couple of weeks ago because my prior program had me working out 4 times a week. Rather than do A, B, C, and then A again in the same week, he suggested doing the follwing:
"...I think a better option, based on what I've experimented with in a few of my clients, is to do the following as a fourth day:
3 sets of hip thrusts
2 sets of any single leg exercise
3 sets of any lateral band exercise
This way you don't overdo things and have plenty of energy for the following week."
Personally I'm sticking to just doing A, B, and C right now because after doing the workouts I was like......holy crap, this is HARD!
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Glad I found this ground...
How many times a week are you doing the SC workouts? I see the template is Workout A, Workout B, Workout C and then Workout A again for 4 workouts weekly (at first I thought it was 3x week). I find the workouts quite taxing right now and I'm not sure I can do 4 full body workouts right now... I'll probably get used to it I guess.
I may alternate between 3 and 4 workouts depending on the week. I also have a dance class 1x a week and would like to start yoga... Maybe 3 workouts would be better
I actually emailed Bret about this a couple of weeks ago because my prior program had me working out 4 times a week. Rather than do A, B, C, and then A again in the same week, he suggested doing the follwing:
"...I think a better option, based on what I've experimented with in a few of my clients, is to do the following as a fourth day:
3 sets of hip thrusts
2 sets of any single leg exercise
3 sets of any lateral band exercise
This way you don't overdo things and have plenty of energy for the following week."
Personally I'm sticking to just doing A, B, and C right now because after doing the workouts I was like......holy crap, this is HARD!
Oh!! thank you for the info!! If I do a 4th day I'll go with what Bret suggests and probably add some arms/shoulders exercices as well.0 -
Thanks for posting Bret's suggestion, Freckles. That's a really good idea. Though, I struggle more in just getting to the gym more than 4x a week than recovering from the workouts--I think I've only done 4x once since I started the program--usually I just do 3 and *maybe* manage a short cardio treadmill session on an off day.
Nice to "meet" you Karine!0 -
Zercher squats are no joke. I started week 9 today and ouch! I only did 85 lbs and my forearms felt like they were going to fall off LOL0
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Hmmmm I've never even heard of Zercher squats! Now I'm dreading them
Finished week six today and took my progress pictures. I'm not going to post them because they really show no progress, though I did lose a miniscule amount of weight and my measurements decreased a teensy bit (but could just be how I tightened the tape measure...I never really trust the measurements). I wasn't surprised because I've been totally inconsistent with my diet and haven't been doing any cardio in addition to the SC program. So, my goal for the next two weeks is to track every day, stop the carb-fest I've been indulging in, and add at least 1 run or tabata session per week to the 3-4 SC sessions. Then, maybe I'll have a decent pictorial update to share...
Hope you all are having a great week!0 -
Hmmmm I've never even heard of Zercher squats! Now I'm dreading them
Finished week six today and took my progress pictures. I'm not going to post them because they really show no progress, though I did lose a miniscule amount of weight and my measurements decreased a teensy bit (but could just be how I tightened the tape measure...I never really trust the measurements). I wasn't surprised because I've been totally inconsistent with my diet and haven't been doing any cardio in addition to the SC program. So, my goal for the next two weeks is to track every day, stop the carb-fest I've been indulging in, and add at least 1 run or tabata session per week to the 3-4 SC sessions. Then, maybe I'll have a decent pictorial update to share...
Hope you all are having a great week!
Sounds like a great plan! Let us know how it goes! I'm about to finish up Week 4 of of the Advanced program. Kind of excited to switch things up next week. This workout is perfect for me because I get bored so quickly and this way I won't lose motivation with new exercises to keep me happy!
As a side note, I squatted 100 lbs on Saturday!!! I've been frustrated in the past because I have weak lower body lifts. I can basically bench almost as much as I squat - haha. So getting to 100 lbs is HUGE for me.:):) 0 -
Sounds like a great plan! Let us know how it goes! I'm about to finish up Week 4 of of the Advanced program. Kind of excited to switch things up next week. This workout is perfect for me because I get bored so quickly and this way I won't lose motivation with new exercises to keep me happy!
As a side note, I squatted 100 lbs on Saturday!!! I've been frustrated in the past because I have weak lower body lifts. I can basically bench almost as much as I squat - haha. So getting to 100 lbs is HUGE for me.:):)
Yay for PR!!! It's crazy you can bench just as much... I don't currently bench press but when I used to I think my max was around 70 pounds!!!0 -
That's great on the squat PR! I'm like Karine, much stronger on the lower body...I only bench 75 3x5, and that's hard. I'm nowhere near being able to do unassisted pull-ups
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great job ladies! lol, my bench is 17.5 pound dumbbells in each hand and that's hard lol :x0
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Hmmmm I've never even heard of Zercher squats! Now I'm dreading them
Totally random but last night I had a dream where I had to do a Zercher squat and didn't know how to do it! I think I'm dreading them as well!!0 -
Hmmmm I've never even heard of Zercher squats! Now I'm dreading them
Totally random but last night I had a dream where I had to do a Zercher squat and didn't know how to do it! I think I'm dreading them as well!!
HAHA! Crazy. I haven't tried Zercher's yet, but I've done front squats before and HATED them. HATED! But I did them anyway because my program called for it at the time. I'm starting Weeks 5-8 next week so I won't have to do them quite yet. Can wait to do bench again though, oh how I've missed it!0 -
great job ladies! lol, my bench is 17.5 pound dumbbells in each hand and that's hard lol :x
No worries Auby! Doing dumbbell bench is a lot harder than barbell. Last time I benched with the barbell (over a month ago) I was doing 90 lbs. But last night doing incline dumbbell bench I did 26 lbs for each dumbbell. It has something to do with the isolation movement used with dumbbells that makes it a lot harder to increase weight.0 -
great job ladies! lol, my bench is 17.5 pound dumbbells in each hand and that's hard lol :x
No worries Auby! Doing dumbbell bench is a lot harder than barbell. Last time I benched with the barbell (over a month ago) I was doing 90 lbs. But last night doing incline dumbbell bench I did 26 lbs for each dumbbell. It has something to do with the isolation movement used with dumbbells that makes it a lot harder to increase weight.
Really, i never knew that, good to know! 0 -
great job ladies! lol, my bench is 17.5 pound dumbbells in each hand and that's hard lol :x
No worries Auby! Doing dumbbell bench is a lot harder than barbell. Last time I benched with the barbell (over a month ago) I was doing 90 lbs. But last night doing incline dumbbell bench I did 26 lbs for each dumbbell. It has something to do with the isolation movement used with dumbbells that makes it a lot harder to increase weight.
Really, i never knew that, good to know! Have you tried bench pressing with just the bar? That's where I started. I bet you could a couple reps! 0
