What heavy weights can do for you (pix!)

MrsCZM138

You. look. amazing! Wow!!

soberlicious

amazing. you look like you could be in the pages of "self" or "fitness" magazines. wowza.

bookworm_847

You look fantastic! Way to go and congrats on your hard work!

abbylg1983

Congrats!!!

You are the Bomb! Girl. Good for you!

Will you tell me what Heavy lifting if for you? Meaning what are some of lift and weights you are using.

I went to the website, but no indication about what "Heavy" will look like. I'm sorta of doing 5 x 5 now and wanted to compare the moves. Is it more like NROLFW moves or like 5 x 5.

You are really an inspiration. :flowerforyou:

For me, at my age, I know it will take a lot longer.

Aw thanks for your comments! I don't know what age you are, but I'm 35 -- no spring chicken

I'm not familiar with NROLFW or 5 x 5, I follow the advice of my trainer (see: bonytobombshell.com). It's 3 workouts per week, each full-body but with different lifts. Every 5 weeks the routine changes. Here is what I was lifting in my last week before that final pic was taken:


Deadlift: 5 x 135 lbs x 2 sets; 3 x 155 lbs x 2 sets; 1 x 165 lbs x 1 set
Half-kneeling shoulder press: 8 x 22.5 lbs x 4 sets
Offset dumbbell step-up: 15 x 40 lbs x 1 set; 15 x 35 lbs x sets
Supinated seated row: 15 x 80 lbs x 3 sets
Glute bridge (light): 12 x 210 lbs x 4 sets
Ab wheel rollouts: 8 x 2 sets (day 1); 5 x 3 sets (day 3)
Front squat: 4 x 125 lbs x 3 sets; 5 x 125 lbs x 2 sets
Chin up: 6, 5, 5, 5, 4
Glute bridge (mid): 8 x 255 lbs x 4 sets
Dumbbell incline bench: 8 x 22.5 x 1 set; 5 x 25 lbs x 1 set; 10 x 22.5 x 1 set
Waiter carry: 30 steps x 30 lbs x 2 sets
Standing palloff press: 7 breaths x 80 x 2 sets on the FreeMotion which I think is actually 40 lbs
Corset clench: 10 reps
Glute bridge (heavy): 4 x 295 lbs x 5 sets
Bench press: 4 x 95 lbs x 1 set; 4 x 90 lbs x 4 sets
Back squat: 6 x 125 lbs x 3 sets; 12 x 115 lbs x 1 set; 15 x 95 lbs x 1 set

Since then, I've dropped a little bit on some of the weights since I had to take 2.5 weeks off from the gym because I got strep throat.

Wow, those are really heavy glute bridges. Forgive my ignorance, but how does that work? Is it just a barbell with 200-300 pounds on it? I google imaged "weighted glute bridges" but the majority of pictures show much lighter weights (less than 50 pounds).

What was your deadweight starting point?

Congrats on your results you look amazing!

HanamiDango

Way to go on your hard work. I am looking forward to lifting

pettychia

Congrats!!!

You are the Bomb! Girl. Good for you!

Will you tell me what Heavy lifting if for you? Meaning what are some of lift and weights you are using.

I went to the website, but no indication about what "Heavy" will look like. I'm sorta of doing 5 x 5 now and wanted to compare the moves. Is it more like NROLFW moves or like 5 x 5.

You are really an inspiration. :flowerforyou:

For me, at my age, I know it will take a lot longer.

Aw thanks for your comments! I don't know what age you are, but I'm 35 -- no spring chicken

I'm not familiar with NROLFW or 5 x 5, I follow the advice of my trainer (see: bonytobombshell.com). It's 3 workouts per week, each full-body but with different lifts. Every 5 weeks the routine changes. Here is what I was lifting in my last week before that final pic was taken:


Deadlift: 5 x 135 lbs x 2 sets; 3 x 155 lbs x 2 sets; 1 x 165 lbs x 1 set
Half-kneeling shoulder press: 8 x 22.5 lbs x 4 sets
Offset dumbbell step-up: 15 x 40 lbs x 1 set; 15 x 35 lbs x sets
Supinated seated row: 15 x 80 lbs x 3 sets
Glute bridge (light): 12 x 210 lbs x 4 sets
Ab wheel rollouts: 8 x 2 sets (day 1); 5 x 3 sets (day 3)
Front squat: 4 x 125 lbs x 3 sets; 5 x 125 lbs x 2 sets
Chin up: 6, 5, 5, 5, 4
Glute bridge (mid): 8 x 255 lbs x 4 sets
Dumbbell incline bench: 8 x 22.5 x 1 set; 5 x 25 lbs x 1 set; 10 x 22.5 x 1 set
Waiter carry: 30 steps x 30 lbs x 2 sets
Standing palloff press: 7 breaths x 80 x 2 sets on the FreeMotion which I think is actually 40 lbs
Corset clench: 10 reps
Glute bridge (heavy): 4 x 295 lbs x 5 sets
Bench press: 4 x 95 lbs x 1 set; 4 x 90 lbs x 4 sets
Back squat: 6 x 125 lbs x 3 sets; 12 x 115 lbs x 1 set; 15 x 95 lbs x 1 set

Since then, I've dropped a little bit on some of the weights since I had to take 2.5 weeks off from the gym because I got strep throat.

Wow, those are really heavy glute bridges. Forgive my ignorance, but how does that work? Is it just a barbell with 200-300 pounds on it? I google imaged "weighted glute bridges" but the majority of pictures show much lighter weights (less than 50 pounds).

What was your deadweight starting point?

Congrats on your results you look amazing!

It's a 45-lb barbell with 3 35-lb plates on each end, plus a couple smaller ones (I like the 35s because it puts the bar at the right height for me). I started these with dumbbells or single plates and moved to the barbell when that became too much for me to lift onto my lap. This pic is from a while ago and shows a 225-lb lift:


I started deadlifts with just the 45-lb bar raised on the safety bars in the squat rack, like this:

rieann84

Thank you so much for sharing. This came at just the right time...as I have been doing lifting now for a couple months. It's hard to change your mind set when at every corner you have people telling you that you are going to look "manly" for lifting heavy.

Like, just today, a fellow said hello to me, and I know he meant well, but he said some questionable things. I mean, he started off by telling me that he sees how I am all over the gym (i.e. at the free weights and on the treadmill) and that he admires my persistence and that I've lost weight. But then as we were talking about lifting, he said that low weights with high reps will get me lean and that higher weights with less reps will build muscle. Uh..he also said that I don't have a petite frame

So thank you for this post. I will keep doing what I do, but every now and then (like today) I get discouraged and start to question of lifting is right for me. I have big fat arms (see photos) and I worry that they will only get bigger. *sigh*

raegrove

You are amazing! I am now in that position. "skinny-fat." You are a great motivator!

DianeinCA

But then as we were talking about lifting, he said that low weights with high reps will get me lean and that higher weights with less reps will build muscle. Uh..he also said that I don't have a petite frame

"Bros" think they were born knowing everything about the gym. They're usually wrong. (I had one guy ask me: "Why do you lift so heavy? Are you angry?" I asked him if he'd ever asked a guy that.)

This guy? Wrong.

Keep doing what you're doing. Lift and lift whatever is heavy for you. Eat right. Repeat.

rieann84

Keep doing what you're doing. Lift and lift whatever is heavy for you. Eat right. Repeat.

LMAO@ "are you angry"? Really??

I enjoy lifting and I'm gonna keep doing it. What's sad is this wasn't your typical younger bro guy. He was like 50+. Seemed nice enough, but older...so there you go. I'm sure girls still couldn't show their ankles in his day :P

WandaMM1

Nice job! You look great!!!

Edited to add: I also lift heavy. I was hauling two fifty-five pound dumbbells to the flat bench and I guys asked my why I was cleaning up after others.

Me: I'm not cleaning up, I'm going to use these.
Guy: Are you sure? They are really heavy, you know.
Me: If I had a quality spotter, I'd be bench pressing 60 pound dumbbells - so, not as heavy as they could be.
Guy: That's not right.
Me: Whatever, I have to get back to my routine. (and then walked away)

abbylg1983

But then as we were talking about lifting, he said that low weights with high reps will get me lean and that higher weights with less reps will build muscle. Uh..he also said that I don't have a petite frame

"Bros" think they were born knowing everything about the gym. They're usually wrong. (I had one guy ask me: "Why do you lift so heavy? Are you angry?" I asked him if he'd ever asked a guy that.)

This guy? Wrong.

Keep doing what you're doing. Lift and lift whatever is heavy for you. Eat right. Repeat.

Funny thing about that- Gwyneth Paltrow's personal trainer evidently has gone on record saying women should never lift anything heavier than 3 pound dumbbells. She has Gwyneth doing *hundreds* of reps with light weights. Wish she would take a tour through some of these posts. She'd probably crap her pants seeing what OP does.

pettychia

Thank you so much for sharing. This came at just the right time...as I have been doing lifting now for a couple months. It's hard to change your mind set when at every corner you have people telling you that you are going to look "manly" for lifting heavy.

Like, just today, a fellow said hello to me, and I know he meant well, but he said some questionable things. I mean, he started off by telling me that he sees how I am all over the gym (i.e. at the free weights and on the treadmill) and that he admires my persistence and that I've lost weight. But then as we were talking about lifting, he said that low weights with high reps will get me lean and that higher weights with less reps will build muscle. Uh..he also said that I don't have a petite frame

So thank you for this post. I will keep doing what I do, but every now and then (like today) I get discouraged and start to question of lifting is right for me. I have big fat arms (see photos) and I worry that they will only get bigger. *sigh*

Lifting makes you smaller not bigger! Muscle takes up less room than fat for the same "weight." The more muscle you build, the more efficient your body is at metabolizing food. Keep doing what you're doing!

AdelaideNat

Oh WOW, what a FABULOUS job you've done !

I too am at the "skinny fat" crossroads (loose skin where excess fat used to live, weak arms, legs and mid-section). Recently joined a Les Mills Body Pump class & absolutely love the workout I get from it. I'd like to do more than just this specific class (once a week) to gain some strength & muscle tone but am afraid I'll "bulk-up" (I'm only 5'2").

Your progress pics show that it IS possible to gain strength/muscle tone without adding unnecessary bulk with the proper weight/routine !

Thank you for sharing

KatiCoufal

What is a corset clench and a waiter carrier?

WillLift4Tats

Wowza, you look incredible! Fantastic work *fist-bump* for heavy lifting!!

jenilla1

...I'd like to do more than just this specific class (once a week) to gain some strength & muscle tone but am afraid I'll "bulk-up"...

< I've been lifting heavy for a few years now and I'm not bulky. I probably don't even look like I lift.

Hadabetter

You should be very proud of what you've accomplished. ^5

pettychia

What is a corset clench and a waiter carrier?

Corset clench is my trainer's name for the cat vomit exercise. I have not done a single crunch, do these instead (and ab wheel): https://www.youtube.com/watch?v=wejm0cGqv3Y

Waiter carry is this (I use a dumbbell, not a kettlebell but that would work too): https://www.youtube.com/watch?v=oDD4-R4YvMM

AdelaideNat

< I've been lifting heavy for a few years now and I'm not bulky. I probably don't even look like I lift.

You sure don't look bulky on your profile pic, thanks for the reassurance

ProudMotherof4ProudWife2007

You look amazing.. How long did it take you from your first photo to the last one ?

TwinkieDong

where is the typical fine print I read all the time * Not typical results. lol

pettychia

You look amazing.. How long did it take you from your first photo to the last one ?

6 months!

quellybelly

love love love this! Great work

Elvirka_xoxo

You look incredible!

enidite

thank you so much for posting this. I just started lifting and have been so discouraged as I barely can do a few squats with the bar on my shoulder. Can't even do one single push up. When I leave the gym I sometimes think "there is no way I can do this" . You have given me hope that it is doable . I just cannot understand why lifting seems so difficult and foreign to me, despite the fact that I love other exercise such as running and spinning.
Thank you for the encouraging post, you look great. I am sure you will inspire many of us.

pettychia

thank you so much for posting this. I just started lifting and have been so discouraged as I barely could do a few squats with the bar on my shoulder. Couldn't even do one single push up. When I left the gym I thought "there is no way I can do this" . You have given me hope that it is doable . Thank you for the encouraging post and congrats, you look great.

Thank you! I started from near zero too. I was doing push-ups off a wall and "sumo" squats with dumbbells -- not even with the bar yet. Start little and build up

enidite

I sure will. The funny thing is , it took me a while to work up the nerve to ask someone at the gym how to use the squat rack. So when I finally had enough courage, the guy at the front desk went with me. I sheepishly pointed at the rack and said "this is the squat rack, right?". He pointed at the barbells with the little weights on it and said "this might be a better option for you (I'm sure he meant well)". So I explained to him that no I did not intend on playing with Barbie weights that I wanted to lift weights. He looked at me as if I had come from Mars and said "so you want to do body building" I told him, no I hate lifting and I would like to make it as effective and short as possible so combination exercises such as the ones in NROL or some of the ones you are doing are probably the best way to go.
He showed me how to set the rack and I went home. That evening I came back and circled the room several times and finally just decided to get it over with and get started. It didn't look pretty, I started sweating while I was warming up thinking I am going to die.
Being the only female in the free weight section didn't help either, but I just turned the music up and kept going thinking about the women who have posted here and have written how much of a difference weight lifting has made for them. When I was done, I barely made it down the stairs, but I went back and every time I go back I will think of women like you who just started and kept going. Interestingly, I am still the only woman in the free weight section. It seems that most men frequent the free weights, while the ladies only use machines if they do weights at all.
I love my cardio, it relieves my stress , but I am convinced that the free weights are the way to go when you really want to become healthy and strong. , But , yeah, the look on the guys face was priceless when I insisted that I wanted to know how the squat rack is set correctly.

pettychia

But , yeah, the look on the guys face was priceless when I insisted that I wanted to know how the squat rack is set correctly.

Awesome, good for you! I was really intimidated by the weight room when I started. But now I've become "gym buddies" with some of the guys and their encouragement is really motivating.

Kadoober

This SO inspiring! Your body shape and size in the before part of your profile pic is very similar to mine now.
And while I am certain that I can have a rockin body... THIS was well beyond what I could consider possible. Woohoo!

You are hot stuff, lady!!