Daily Chat Thread
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I still managed to stick to 1,200 cals yesterday....I am verrrrry proud of myself! BOOM! BOOM! BOOM!!!
Beeps, this is all kind of BS..... and you know it. This is the wrong thread if you are after support in this regard.
Dawn - you'll surprise yourself - you can do it
Today I finally broke my bench plateau! Hurrah. Still pathetic, but hey, progress is progress. Thinking I need to swap SL for something else. With my injured glute I'm just not managing the squats. Think I need to develop some more accessory work to support my form and prevent further injury. Might use supercharged as a basis for working out my routine. Lent it to someone else though so gotta get my book back before I can work it all out.
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Dawn, I'm glad I did this program prior to SL because then I can add on my favorite lifts from this program to the end of my SL workouts. I'm especially fond of the YTWL and prone Cuban snatches as well as single leg deads.
Woohoo, Jo! What was your bench today?
I decided to just take the entire week off. I'll be back at it on Monday. I think a little of it was psychological as I'm reaching weights that scare me and I know I should be asking for someone to spot me. I have to break out of my independence when it comes to that. The front desk dude is super nice and I know he won't have a problem spotting me but having to do 5 sets of 5 reps will take up a bit of time, especially on the days I do squats and bench.0 -
If you're looking to build a butt, yes! I had a flat wide tush, and it is certainly improving on this program. It's a good overall routine, I throw in a few other lifts too, but like it. I'm a Bret fan thoughI am jealous of all the lifting going on here. I am still feeling weak and lightheaded so no exercise for me. Yesterday I drove to the gym, parked outside, got out of my car and walked towards the door and then veered around and got back in my car and went home. I just didn't have the energy to even start a workout. And I have been over my calories every day this week but I always think I am hungry when I feel light headed so I eat hoping that it will cure it. Someday I will realise that that does not work.
Julie, would you recommend glutteal goddess? I have the strong curves book so I am thinking of doing that if I ever finish supercharged. Only two workouts left in basic training but I haven't been to the gym in ages so it feels like I will never more on to the next stage.
Hope you're feeling better! Is your BP low? Mine is, and salt and more fluids help my light headedness. Just a thought.
Jo- I tried them yesterday, but I think my arms should have been closer together. It did rub a spot on my left inner elbow, but I liked the feel of the movement over the front squat. I can go deeper without feeling like I'm going to topple over. If my arms were closer together my elbows wouldn't have stopped on my knees. A work in progress
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Beeps-good job, even with Tom! I'm nearly done and hope lots of water weight goes with him! Gr!
You're all doing great!, I started my next stage of GG yesterday and in mid sumo deadlift, I turned to the side to see if my bwck was good and flat (it was-I have a history of rounding) I tweaked my back! It's the same stupid place I've thrown it out before, and pulled doing DLs in October.
oh the irony!! In checking my form to protect my back I wreck it!! Gah! I'm taking ibuprofen and sitting on my heating pad. I'm supposed to get some cardio in, but think rest would be better. sigh. 
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Dawn-I felt the same way about missing the regular lifts on the different stages. I feel self conscious with good mornings!
Love-rest is good too!
Jo-yay!! Great job!0 -
@love2write - Interesting. I'm the opposite as I'm really glad I started with SL first. It gave me a base without having to move around or learn 10 different lifts. It was quite confidence boosting to go from never knowing how to deadlift to doing over 135 lbs with my max being 200. I haven't seen as much gains number wise with the lifts in NROLFW though I know it's helping in its own way. I will use things from it later but more like the lat pull down. I hate the db prone cuban snatch. I don't know if it's the way the gym's adjustable benches are but it's super uncomfortable to sit facing them when trying to do this kind of lift. It's just awkward and I hate when anyone is nearby when have to do them or the one point row. Maybe I'll like some of the lifts from stage 3. Will start that one next Thursday.
@Julieboolieaz - Yeah, I'm self conscious with any bend over ones. Even for the front cause a couple of my shirts are now too big and cleavage is visible when bend over in front of mirror doing certain lifts. However, when I get to these it's like midnight, so not many people around.0 -
I did it!
Couch to 5k, Week 5 Day 3
Ended up jogging for 21 minutes instead of 20 as my playlist was just over 26 minutes and I since I'd made it that far, figured I could go to the end of the last song. Legs were tired and achy during, left quad ached in particular right after but the long cool down walk helped. Next week should be doable though since day 3 is run 22 minutes. Less than 2 months until my 5k.0 -
Yay Dawn! Hurrah! Knew you could do it
Julie - oh no! Hope it's better quickly. Re the squats - interesting. Maybe I'll have to give it a go. I did read that your arms are supposed to go between your knees - practice makes perfect hey?
Lovetowrite - 68lbs.... still pathetic lol. But had been stuck for literally years at 55lbs not so long ago, so it all counts lol
Rest day for me today.0 -
I'm hoooo-ooommme!
Saying hello before I tackle a mountain of washing
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Down 4.8 lbs in two weeks. So, yes, I am on track to get where I want to be for May 21. BOOM!
Got my lifting done, yesterday, and a nice massage. Got my scheduled cardio done, today.
Will keep my calories looooowwww. Because it works, for me! BOOM!0 -
I skipped lifting yesterday to rest my back. Quality time with my heating pad now. Rough night sleep last night. Sigh.
Good job dawn! WTG!
Jo-I'm lower than you on OHP if it's any consolation.
Resting all weekend, hope I'm up to some lifting Monday. No DLs for me! Sigh.0 -
Thanks. Now I can worry about week 7 where the intervals stop all together and it's like 3 days a week just jog 25 minutes...
Made it through the last of Day A in Stage 2. Not bad though since the stages are short there isn't a lot of increases weight wise. Still worked on some things.
Stage 2 - A4
front squat/push press 2x10 @ 60 - tried increasing and it was tough at the end.
step-up 2x10 @ 25 with short step, 22.5 was in use so went up more than wanted
db 1 pt row 2x10 @ 25 almost made first set without falling, nope... 25 was too heavy by a smidgen
static lunge 2x10 @ 40 - tad wobbly but better.
push up on 2 rise step, 5,5,5,5 couldn't quite get 10 in one go but it's pretty low so closer to using the ground
plank 2x 45 seconds. can't quite get 60 when I'm timing it right now for some reason
cable wood chop 2x10 @ 15 - eh
shrug 3x10 @ 25 eh
chin up/slow decline on assisted machine 1x8 and 2x5 set on a 12 so improving slightly
Tomorrow is rest day.0 -
Nice Dawn! Hope you had a good rest, Julie.
I did a 7 km walk, today. Will lift tomorrow. Mad men and GOT tonight? BOOM! 0 -
Nice walk Beeps. I've never actually seen mad men, or GOT but I tried reading the first book. I don't recommend it or any epic fantasy for reading time on lunch breaks at work cause 30 minutes isn't enough, especially one that changes pov and characters so much.
Rest day for me, so just did work and that is all. Finishing my playlist for tomorrow's cardio.0 -
Thanks guys. After a week of taking it easy I finally seem to be back to normal. I only managed to lift once last week so this week I am determined to get in 3 lifting sessions.
Beeps, I had forgotten that there is another GOT aired tonight. Now I am excited! How am I going to get through the day?? I love that show but I agree with Dawn, not a good book to get into when you only have half an hour. You are better off giving yourself a couple of weeks off work so you can read solidly and get through them all!
Julie, how is your back? I hope it recovers quickly. I find i have to be so careful with my back, I strain one particular muscle very very easily and then am out of action for ages. And thanks for the feedback on glutteal goddess, I am looking to build a bum (I have always been very flat back there) so I think it will be a good programme for me.
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Good morning!
Julie, that sucks about your back! I hope rest will get it back to where it needs to be. I know that rest is good but sometimes I'm afraid that I'm going to get lazy and just quit altogether. I've done that before!
Dawn, WOOHOO! I knew you could do it! And week 7 will be a breeze too! I've read the GOT books twice now. I'm so happy that I started to read them AFTER I viewed season 1. I didn't realize the first book came out back in the '90s! I feel bad for people who have been waiting for the end of the series.
Welcome back, dna!
Jo, that's fantastic! So nice to break a plateau too.
Speaking of which - today's workout:
Squat: 5x5 @ 150.
OHP: 5/4/5/4/3 @ 65 - THIRD fail at 65. Back down to 55 on Friday.
DL: 5x5 @ 175. This was tough today as my grip was truly failing me.0 -
lovetowrite - STRONG numbers you are posting. BOOM!
DouMc - 3 x lifting sessions is what I aim for, too! Last week I did 4....woo hoo!
Dawn - ZOOM for your (intended) cardio day, today.
Today, I lift. I have laid out the next 2 weeks (on the nutrition-front and on the exercise-front) of my "self-challenge" and it all seems pretty doable.
BOOM!0 -
Beeps-planning for the win!
Dawn-good job! Finishing stage 2 already? Go girl!
Dou-yay! You're feeling better! And I'm in the flat butt group too. Both dd(14) and Dh have complimented me on my improved tushie, so that's a ringing endorsement!
Love-woah! Strong lifts for sure! Go girl!
My back feels beter mid day and if I keep moving its better. Gonna try for some cardio (probably just walk uphill) and maybe some upper body moves? Really making progress on my WHTs...I don't want to slip back down. Sigh. We'll see, maybe if I do the isohold ones it'll be ok? I always waver btw losing momentum and truly letting my body heal. My knee isn't healed completely from December, sigh. So annoying! Come on body! I have plans for you! Get with the program! 0 -
For you, Julie....just so you know there are over 100 VARIATIONS of the weighted hip thrust. Bret C ROCKS! BOOM!
--->>> http://bretcontreras.com/the-evolution-of-the-hip-thrust/?utm_source=getresponse&utm_medium=email&utm_campaign=bretcontreras&utm_content=How+Many+Hip+Thrust+Variations+Are+There,+Is+the+Leg+Press+Functional,+Superhuman+Strength,+Band+Kneeling+Hip+Thrusts,+and+Bodyweight+Strength+Training+Anatomy+in+Four+Languages0 -
Wow, everyone is busy but doing pretty well. Awesome
I missed my second round goal of my Transformer Dietbet by 2.5 pounds but it was all my own fault: too many indulgences around Easter. I need to focus a bit more for the third round cause I have six pounds to lose in four weeks, and then I'll be back on track to make it to the end. I did lose some weight and inches in the second round, so that's good. Just not enough to make the goal.
I finished Hypertrophy 3 last week and started Strength & Power 1 today. Then I came home, cleaned my entire house, and I am already sore. Glutes are screaming from the forward lunges.
I have a question about the Free Zone exercises for anyone who has done the S&P level: did you pick two different exercises for the Free Zone parts in workouts A and B, or did you do the same ones for each workout? Today I did the bicep curl/tricep kickback combo but not sure if I need to pick different exercises for workout B later this week. The book wasn't clear.0 -
Oh yeah, I did week 6 day 1 of couch to 5k today. Got called in to work early so am on lunch break during a 10 hour shift. Fun times but will have over 20k in steps even with cashiering for over half of it. Last day of stage 2 is tomorrow.0
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Back to work today - ugh, sitting on my backside staring at a computer. That's no fun!
What I need to do is find a way to get paid to explore fun places lol
I did however, vacuum the lower level of my house. Again. There is one family that comes to bible study here, and I do love them, but the four youngest ones basically trash my house every week. My 11yo was scraping discarded Minties (sticky lollies/candy) off the floor under her desk where they had apparently been thrown
Restarted H2 yesterday, went well. Not so sore today which is a surprise, only a little achy because I've been sitting on my backside too much. I must get up and move!
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Beeps-awesomesauce! Love Bret!
thanks!
DNa-good to have you back, but always sad when vacation is over. We used to do our bible study at our house so I sympathize! It gave me a new appreciation for my girls!
Pudding-down is still better than up! Can't help you with the workouts, but Kutgw!
I got the gym, did mostly cardio though, uphill walking at a good clip got the blood pumping and activated my glutes. Then I did some bench, some hammer curls and shoulder presses, some hanging knee raises and lastly a few rounds of upright leg press, not too deep and didn't hurt my back to do. Not bad. Lunges, squats, deads, real leg presses, good mornings, back extensions and hip thrusts we're all painful . Maybe tomorrow or Thursday?
Trying to reign my eating in a bit more...34 days til maui!!
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So I have come up with a workout plan that is essentially strength & power from supercharged and swapping out some exercises to accommodate suggestions from my PT or areas that I specifically want to focus on. Looking forward to a bit more variation and some accessory work. Hoping the increased reps will up my cardio too as that has been reduced by strong lifts and the more rest required between sets. Not looking forward to split squats again - but looking forward to getting my strong legs back! I see DOMS in my near future.....
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>>>Loving the dedication here
My HRM registered my highest today at Zumba...187!! I really do love to dance!
I changed my lifting time on M,T,W from evenings to 4 a.m. E're though I am not a morning person, I am beginning to really enjoy these! I do not have to scramble over the squat and DD racks, as they are always empty (I do SL 5 X5)....looking forward to tomorrow! But I must say, post-workouts make me soooo sleepy...weird, I know lol!
Lift heavy things, ladies!!0 -
Nice long day off work and plenty todo. Went out to lunch with coworker and made some progress on a potential apartment move. There are some minor drawbacks but the financial side makes up for them easily. I also made sure to get some cardio in for the food part along with later going to finish Stage 2 at the gym. I even got some house stuff done and writing tonight. Productive day with more to do tomorrow.
Morning workout: Les Mills Grit Strength
I hadn't been to a class in months so it was nice to go again. Different moves and a different instructor. I still struggle to keep up on certain things and this time around there are a lot of push ups, which I can't do on the ground, not even on knees variety as my stomach gets in the way too much. If I go again, I'll have to check if we need to do lots of pushups so can set up a step with risers.
Evening workout: Stage 2 - B4
box deadlift 2x10 @ 115 - wanted to use the 35's to see how it would go, fine except the second set I had a grip issue and had to set down in the middle and fix that.
bulgarian split squat 2x10 @ 22.5 - used a moveable seat thing that was near pulldown but it felt a little too tall still.
underhand lat pulldown 2x10 @ 70 - one of the only ones I didn't increase on this time.
reverse lunge from box 2x10 @ 20 - okay.
db prone cuban snatch 2x10 @ 5 - didn't increase here but the 10's were taken, so that's why.
sb crunch 2x10 @ 25 - okay the 25 plate is awkward to hold for that
reverse crunch 2x10 bw - eh, okay
glute bridge 2x10 @ 25 - bar would be easier as plate is award on these
prone cobra 1x 70 seconds and 1x 90 seconds, made it to 90 but barely
bench press 3x8 @ 75, bicep curl 3x10 @ 30, db bench 3x10 @ 20 and wrist curls 3x10 @ 20 - okay on accessories. Had a guy come over and tell me how I didn't have to do wrist curls that way, to use one of the seated benches to put my wrist on, but I do it this way cause I want to sit down on the bench, so eh.
Made it through stage 2 and look forward to starting stage 3 on Thursday. Am going to probably regret all the lunges and stuff from the class and lifting tomorrow when I'm trying to jog 2 sets of 10 minutes. Fun times.0 -
No workout for me, today. Rest day. zzzzzzzzzzzzzzzzzzzzzz0
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Y'all are busy! Posting some nice weights, too!
Jo, sounds like a good plan. My bench numbers aren't great either- especially considering I've been lifting for nearly 3 years. I wasn't able to get past 75lbs until I started realizing I needed to depress my scapulae and arch my back. I instantly added 10lbs to the lift.
Julie, back issues are so complicated. I am currently dealing with one. Hope yours gets better!
Pudding, I did two different exercises because I get bored easily.
This week and the next 3 weeks will be Strong Curves 4X/weekly. I'll keep my reps low on almost all the exercises because it's low rep time! I'll also add in some shoulder work. Did my 3X5 of hip thrusts at 245lbs on Monday- I'd like to hit 275 by the end of these four weeks.0 -
Barbell - oooo low reps. And wow on the hip thrusts. I'm still trying to get courage on those. I did them once but with 10 lbs very light.
Cardio Day - C25k week 6 day 2
The jog 10 minutes, walk 3 minutes, jog 10 minutes wasn't too bad even with all the workouts I did yesterday. Mostly it's my arms that are sore so all was good. Last bit of jog was tough as usual so had to think about just keeping my legs going. Next up is 22 minute jog on Friday.0 -
I don't like cold weather. It's a huge shock from the lovely tropical weather I was enjoying last week!
Too cold to swim (yes, I'm a sook lol) and the thought of going outside for a run is not something I'm enthusiastic about lol
But my walking/running buddy will get me going next week - she's on a mission lol
Kids are currently almost finished a 1600m set at squad training. It looks warm in the pool but I'll just sit here with my jacket and nice hot cup of tea 0 -
Dna-too fu ny you're getting cooler. I always forget we're opposite!
Dawn-you're doing so well!! That grit class it so tough! Good for you!
Bbc-that's a heavy WHT! WTG! I'm up to about 95 and feeling proud! 4x for strong curves? Do you make a split of it or not worry too much about the overlap? Go girl!! Sorry your back is uncooperative too! Hope it feels better.
BP-4? Wow! That's dedication! I can understand being sleepy afterwards.i get that way if I lift at night.
Jo-sounds like you've got a good plan to work there. Hope your body responds well to it!
Off to the gym this evening with Dh after he gets done work. I'm gonna try some lower body work, but will skip squats and deads again to baby my low back. Hope lunges and the leg press go ok. I feel like i need to do more, ya know? I'll do cardio too since it doesn't hurt any.
Have a good day all!0
