Daily Chat Thread
Replies
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Wow indeed. Very awesome Jo! *has arm envy* Great flex shot.
I'm tired. After yesterday's lower hypertrophy workout I had an 8 hour close shift at work and it was freight day. Then I ended up having a schedule change so I worked an open shift today. I didn't want to get up super early to do long jog so I did it after work, then a few errands. Finally got 30,000 steps in one day but my legs and bum were sore before I jogged so going to be feeling it tomorrow.
Cardio day = 5.5 mile jog0 -
I want Jo's arms.
Seriously.
Saturday afternoon, long weekend, we have five extra people in the house. They, my husband and my boy have gone to Monster Jam so it's just me and the girl.
So I'm working LOL
I promised her a swim in about half an hour.
It's so beautiful and warm today - the weather has really turned it on for the weekend
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Awww thanks everyone.... it's been a long journey but finally starting to see what I want :-)
Dawn - that's a heck of a lot of steps! Good work
Dna - weather is awesome here too :-)
Did combat (new release) today. Was good. Having a celiac flare up though and otherwise feeling bloody awful. This afternoon my total step count is probably about 20. To bed and back. My whole body is complaining. So annoyed with myself, but hoping it will pass quickly. Really want to feel better already!0 -
Jo - hope you're feeling better.
Got up later than planned but still made myself jog. Tad warm after 10 am but nice breeze made it bearable. Jogged around 40 minutes so little over 5k distance. Will do upper power lifting after work.0 -
13 - Upper Power
bench 4x3 @ 100 - barely got it up on the last reps on most of the sets but pushed through
db incline bench 2x10, 1x9 @ 30 - same weight, didn't get the very last rep on last set
bent row 3x4 @ 100 - tried 100, eh. Not sure if I'm pulling close enough to body on these heavy ones
lat pulldown 3x9 @ 70 - managed fine
OHP 3x4 @ 75 - struggled but pushed through
bar curl 3x8 @ 40 - eh, curls
skullcrusher 3x8 @ bar+5 - tough near the end, will stick to this weight for a bit
Now to get to work with online stuff and going to enjoy my day off tomorrow.0 -
Upper body today - shoulders mainly, some chest and arm isolation. Got all my reps finally on OHP.... now I have to go up again
Feeling fatter lately.... reckon it's time to check in with a DEXA again. It has been about 4 months of increased cals and a solid program. Time to weigh in and make a plan. Will book an appointment tomorrow.0 -
You look AWESOME, jo_marnes....keep the muscles, let all the other "looks" go.
Nicely done! Very motivational!0 -
I have caught a cold. I only got 4 hours of sleep last night....so, am feeling too weak to lift. And I don't want to injure myself now that i have been given the "all clear" to lift, again!
One more day won't kill me. I will practice calorie-restraint, today, instead.
Lifting tomorrow will feel really, really good.
BOOM!0 -
For those of you wondering about Strong (which I have preordered: release date is Nov. 10 I believe), this was posted on the NR FB page recently when someone asked about the new book:
Kristen, that's a complicated question. Alwyn Cosgrove's program starts at the beginning, which means it's appropriate for someone brand-new to lifting. But those same workouts will be very different for an experienced lifter. They may look simple on paper, but they're as challenging as you want to make them.
Here's why: The more advanced you are, the better you are at coordinating muscles and recruiting motor units. That means you can generate more force per rep, and accumulate more fatigue per set.
At the same time, there's going to be some inefficiency in your movements, since you're returning to exercises and techniques you probably haven't used in a while. You'll have more energy leaks than a rusted-out Chevy. That's also a source of fatigue, and it's entirely intentional.
Alwyn and I have talked a few times about one of the tenets of his training philosophy: If an aspect of muscular fitness is important to develop, then it must also be important to maintain.
And yet, every one of us abandons some of the most basic fitness qualities so we can focus on something else that seems more important. It's always a wake-up call to go back to workouts that focus more on muscular endurance and joint stability and realize how challenging simple exercises can be.
The flip side is that it feels like you're abandoning pure strength and other advanced qualities. But of course you aren't abandoning them. You're simply giving your body a tune-up before you get back to all-out strength and hypertrophy training.
For that, Alwyn has some techniques that are far more advanced than anything he used in NROL for Women, and a couple of evolutionary steps beyond Supercharged.0 -
As for me, I've still been lifting and following the NR for Abs program. I am about to start the third and final phase but woke up this morning with a cold and aches and chills. I hate missing a workout but I can't get more sick as this weekend is Canadian Thanksgiving and we are hosting, so I took the boys to school and then went back to bed. I don't feel much better tonight, so maybe I will just do a little run tomorrow and see how I feel Wednesday.
I feel like I am busier since both boys went back to school....how can that be?!?!0 -
School went back today for Term 4... I know this term will be insane with all the end of year/Christmas/school fete etc etc stuff happening. There will be a swim meet in there somewhere and a couple of excursions too.
In relation to programs, I'm going around again with Supercharged. The weights I am using are at least 1.5x to double what I used when I first started it last year. And I can definitely see re-doing Basic Training as a "tune up" - a bit of a break from the toll that pure strength puts on the body and it's a bit of a shake up. I'm interested to see where I end up at again... but for now, I'm enjoying mixing it up a little and using some of the things I learned the first go through.
My goals have shifted too. I'm not interested in pure strength, I know I will get stronger, so there's no hurry. And I'm not interested in overall aesthetics (I mean, it's nice and all, but I have to acknowledge that there are some things my post-children body just can't achieve any more lol and I'm not willing to cut down to a lower body fat %... I would hazard a guess I'm about 20% now, which in the overall scheme of things is pretty darn good). My current goal is purely health related - mental and physical. Exercise is my treat, my reward - get my work done and I get to go be sweaty in the gym/go for a run/swim laps... which reminds me, I have to hang out the washing if I want to do cardio circuits this afternoon lol
I find it fascinating how things change over time. The more we learn about ourselves and our bodies and generally what we want in life.
Pudding & Jo, I hope you're feeling better soon
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Hi guys!
Pudding-happy thanksgiving!! Hope you feel better soon!
Jo-you look great! Even your before pics look pretty good to me! But love your muscles!!
Go girl!!
Beeps-glad you're healing and getting back to it! Go girl! Sorry for the tight jeans, I'm in the same boat. Stupid stretchy pants not holding me accountable enough! But you can do it. Keep up the good work!
Dna-I totally agree! I look forward to the gym, feels so good afterwards. Definitely a reward in a busy day. Adjusting what we want as we go through life is good stuff.
Dawn-5.5 mile run for cardio? Go girl! Kutgw!
I got to lift today, but had to go early this morning to fit it in. Such a busy season, seeing the chiropractor and getting injections 3x/week takes up way too much time, oldest dd's high school volleyball season is so demanding, more work at my mom's (seemingly endless) etc. but, fitting it in is good! I am working to maintain my strength while I reduce my volume due to time and back pain right now. Just doing what I can Keep lifting ladies! 0 -
Hey guys. I have been really struggling to stay motivated lately. I started a new job a month ago and since then I have been staying with a friend while house hunting. I also went away on holidays last week so only got around to joining a new gym yesterday. Lifting after taking a month off is not a good idea! Today I can barely move! But it is great to be back at it.
I feel your pain beeps on the tight jeans, I need to get more focused on my diet and drop some of the fat that i have put on lately.
Jo, you look amazing!!Can I have your arms please?? 0 -
Gym after work today. First of potentially more shifts where I work mid-day so was there between 10:30 and 7:00 then meandered a little to let the "after work" rush calm down at the gym. Not to bad after 8pm there. Wasn't feeling as up to par though so decided to drop on the squat instead of attempting an increase and it still was heavy/slow. Tried out liquid chalk just for fun on deadlift and a random cool down set of sumo cause I've never really done it before and it feels very awkward. Might try it on occasion but not a priority for now.
14 - Lower Power
Squat 4x5 @ 160 - less weight and an extra set but slow during the reps.
Deadlift 3x3 @ 195 - tough, I struggle with the first rep on these. Also did 135 warm up rdl for 5 reps, 185 regular set for 3 reps and afterwards, watched youtube clip and tried sumo at 135 for 5 reps.
Leg Press 3x8 @ 225 - getting tougher on these ones. Knee was a little questionable but managed.
Leg Curl 3x8 @ 70 - okay
Standing Calf 3x10 @ 45 - eh, calves
Then 5 minute walk, 25 minute jog and 5 minute walk on treadmill.0 -
Thanks for all the lovely words ladies. I wasn't feeling down about feeling bigger, just needing to check I was on the right track. And I went for my DEXA today - results after 3 months;
Body fat % DOWN from 20.8% to 19.4%
Body fat mass DOWN 800g
Lean muscle UP 500g
Visceral fat DOWN from 13g to 0g! YES!
Abdominal fat DOWN 3%
Bone density - IMPROVED (91st centile to 93rd)
Was no way expecting such good results. Especially as I am finding shorts etc not fitting. The technician today however pointed out that about 90% of my lean muscle gains was legs, LOL, hence them being bigger. I knew I wasn't imagining it. Arms are definitely leaner too.
Honestly, I don't know how I'm doing it. I eat so much and don't always feel like I've smashed it at the gym. I'm very pleased I've finally found a balance that is working though. And f**k squats lol - switched to leg press and finally get some quads, hahaha
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Thanks for the update on "Strong", pudding....sounds like curcular jargon, though!
I like that it is more complex than NROL4W....but will still wait until you post a photo of a workout oage so I can verify it is not "diy" style workouts.0 -
Lifted before work. Second time trying a little pre-workout but eh, not much different than energy drinks but I've had less of those lately since none are on sale. Didn't help me get more reps though, lol. I actually failed on the barbell incline bench press, which was a slight struggle since there is no lower rack spot like the flat or decline benches. I had to settle it on my lap, then on the bench before I took a couple of plates off since I wasn't sure I'd be able to clean 70 at that moment before awkwardly getting the bar back up where it belonged. Many people at gym, no one came over and just got a few glances as I was trying to get it back to position. I could have let the weights slide off and such but eh, this was fine.
15 - upper hyper
incline bench press 1x7 @ 70 then 3x8 @ 65 - last time I'd managed 4x10 @ 65 so less stellar for sure today
bench db fly 4x9 @ 15 - these were okay
seated row 4x12 @ 60 - tough by the end but not bad, might increase next time
one db row 4x10 @ 22.5 - kept same weight but might try 25 next time
db lat raise 3x8 @ 15 - increase so was challenging
seat db curl 3x9 @ 17.5 - increase and okay but curls so meh
cable tri extensions 4x12 @ 50 - okay but only increases in 10, and odd cause hits my stomach sometimes when pulling the rope down
Next up is food then getting ready for work as it's freight day.0 -
Got up early to lift. Was ok but I tweaked my back yesterday in combat so left the rows out today. Bench weight was good and improved but felt yukky - think the back was distracting me.
Home to get breakfast only to discover my husband put sunflower seeds in the porridge (my slow cooker GF recipe) instead of buckwheat. Ugh. How many times can one man f**k it up?? Need more caffeine.....0 -
I have caffeine... may have needed the double shot though
Slept in this morning, so I'll hit the gym before lunch. At least Basic Training is relatively short.
My sleeping sucks lately. The husband is using our bedroom for his study, and he has an exam next week. Which means I haven't been able to go to bed when I need to and have been staying up too late. I think I'll make up the bed in the spare room until he gets the exam out of the way. Or, you know... he could use his damn office instead.
Okedokee... slow work day (thank you Friday), so I'm going to patch the boy child's school pants... they just have to make it to the end of term...0 -
My sleep has sucked too - change in weather, daylight savings and too many early shifts has meant awake at 12am, 3am and 5am all week. Ugh. I'm on days off.... just one good night is all I ask for!!
Dna - you need to work that *kitten* out - the bedroom is NOT a study.0 -
Tired this morning but made myself get up for cardio. 6 miles roughly, as my playlist is 72 minutes for it. Just over 2 weeks until 10k. For fun, I dug up one of my posts from April when I was doing the c25k program and the idea of 20 minutes was daunting.DawnEmbers wrote: »Today I did C25K week 4, day 4. Will do week 4 one more day then move on to week 5. The 5 minute jogs still feel long so we'll see how next week goes when I have to attempt the 20 minute jog.
Most of the posts around the time were I don't know about this 20 minute jog... Now, 6 months later my short run is over 20 minutes. Craziness. Still consider myself more of a lifter than a runner but I suppose I can be a little of both.0 -
Dawn, it's funny isn't it? A year ago there is no way I thought I'd be able to do the stuff I'm doing now. My low rep weights are now the ones I use for high reps, and I jumped in the pool the other day and did an easy 1.6km before I got bored.
All that steady consistency over time really adds up.0 -
Loving all the wins ladies - it really is amazing how far we have all come.
My win today - struggling through combat (hungover) only to have the instructor ask me if I taught classes, because she and another instructor had seen a pic of me doing a jump kick and concluded that I must teach also. Haha love it. No way do I have the memory or choreography to teach, I am a mere follower when it comes to combat. I just happen to put a lot of effort in!0 -
A bit of a mixed day. I jogged to a store near here this morning to check out their display (I work in a different location but same company) then jogged back home. Had work, just a cashier shift, then after we finally got out, I went to the gym to lift and jog.
16 - lower hyper
front squat 3x8 @ 80 - wrists were achy from it, probably won't increase for a little bit on these.
bar lunge 3x10@ 60 - okay. Also did sets of good mornings in between each set.
good morning 3x12 @ 60 - added these for fun.
leg extension 3x8 @ 80 - eh.
leg curl 3x12 @ 60 - fine.
seated calf 3x12 @ 85 - i'm guessing the little weights are 5 each, would make sense since the main weights go in increments of 20.
25 minute jog on treadmill.0 -
I must check out if I have recorded anywhere what I was lifting this time last year because I don't feel like I've made much progress. I haven't exactly been consistent though so that's hardly surprising. I'm back at it now though. One more without in strength and power I.
Also, today I joined a running club so that should help me get some cardio in and hopefully lose some weight.
Jo that is an awesome compliment to get!0 -
Tried out small gym nearby. It's more focused on weight lifting, though does have a little bit of cardio equipment. The price point is a little bit better than the other one that's local plus no "try not to be too loud on certain lifts, so it doesn't disturb others working out." However, it's not 24 hours so no 11 pm lifting if I sign up with this one. Small space but with a fair amount of lifting equipment packed in but they make it work. Lat pulldown was a challenge though as I'm not quite tall enough to reach the bar. I had to get on my knees on the seat in order to grasp it. There is also a list of "rules" on the wall that has usual stuff, courtesy, don't drop weights and put stuff away when done. On it was "no gym bags on the floor" (well I had mine cause I don't have a membership or locker so not like I could put it anywhere) and the number one rule was... no swearing. Yeah the bros there that day didn't follow that one (the whole two that were there lifting while I was). Guessing it's not quite an enforced poster, lol. Upper Power was tough as I am near my max on a number of the lifts. I think I need to de-load on most but I'll just do a couple now and meander around the same weights until November. After the vacation to go to stepsister's wedding and such, I'll drop down on all of the lifts and hopefully get the schedule going to 4 days a week lifting. For now, it is what it is.
17 Upper Power
bench press 1x3 @ 105 and 3x3 @ 100 - oof, I almost failed and these benches don't have a lower rack spot. I barely managed that third rep on 105 and it was the slowest push ever to get it back up. I don't know if the guys would have helped me if I just set it down on me, hard to say, so glad I managed but blech. Hoping to test max and get 115 before vacation but not sure right now.
db bench press 2x10, 1x8, 1x7 @ 30 - it just gets worse, I need to de-load cause next jump is 35's and I've been on 30 for a while and getting worse instead of better on the reps. Will drop this one down for sure next time.
bent row 3x3 @ 95 with fixed barbell - bleh, not liking the rows. Maybe need de-load again or try a different type. Something...
lat pull 3x12 @ 70 - oddly felt way too easy on the one there.
OHP 4x4 @ 75 - felt a little better this time though still a couple rough reps. Oddly not cursing at OHP so far.
bar curl 3x10 @ 35 - they didn't have a 40 so just used what was available. meh curls
skull crusher 3x8 @ bar plus 10s - the bar there felt lighter, 2.5's were too light and I grabbed 10s by accident but they worked fine.
Then 20 minute jog on treadmill since today is short distance day. Almost 1.5 weeks until 10k. I might lift tomorrow too since it's lower power. My lift and run schedule is going to be wonky as friday is last long run then just do some short runs next week getting ready for the big event. The month is going by quick.0 -
I like the "wins" being posted, too....so much better than crying the blues!
I lifted monday....almost at par to where i was before surgery. Good.
I did a "strength class" today....too much "cardio" and not enough "strength" for my taste, but it was fun to be in a group and to have blaring music.
Tomorrow, back to Venus-lifting.
BOOM!0 -
Beeps - yay! on back to Venus-lifting
TOM has finally reared it's head here... the cycles are getting longer
stupid PCOS. And today is a bad day, painkillers aren't even taking the edge off.
But.
I managed to get a light lifting session in this morning before I was awake enough to argue with myself I feel better for it. Now if everything would just stop hurting, that'd be awesome. Can't do a heat pack cos it's too hot and my hot flushes are back (yes, now that TOM is here, the doctor appt is being made for next week/week after - pap smear, blood tests, the lot will all be done).
Frack it. I'm 36yo. I struggled with PCOS & primary and secondary infertility through my 20's and now I'm back to tracking cycles again because of possible peri-menapause. I think I'll decide to laugh about it, cos the only other option is to rock back and forth in a corner somewhere, and that's probably unacceptable
Only 4 squares of chocolate and 2 coffees today, so I'm hanging in there. Yeah, I had the bottom scraps from a packet of salty potato crisps too... but I had to replenish my sodium after the sweat session this morning (that's my story, and I'm sticking to it
)
Here's to a few more days and then feeling like 'normal' again... for a week or so lol
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Looks like my post didn't post! It's still here on my app!
Sounds like you're all doing well!!
Dawn-you inspire me to keep running!! I'm on week 2 of c25k and not loving it!! Lol! I've done it twice before but didnt love it then either. But, I'm trying!! Kutgw!!! Hope the little gym works out.
Go Jo!!such an impactful compliment!! Hope the back is better.
Dna/ good for you!! I'm a terrible swimmer!! Great fitness accomplishment!! And sorry for the Tom trouble and pcos. That must be hard to manage.
Dou-even maintaining your strength isn't that bad, with a few breaks in there....life happens! Keep up the fight!
Beeps-glad you're back to it! WTG!
I'm doing well. Worked out Monday morning, missed today, just no time. Still hitting at least 3-4 days, while seeing a chiropractor 3x a week, which makes time a challenge. Trying to drop cals a bit and shed some fat. Not really looking to add a lot to weight to my lifts while I try to drop. I wouldn't mind, , but it probably won't happen on a bigger deficit. 0 -
I may not lose ten lbs by end of Fall Back challenge...maybe 6 or 7 (...and the inches that go along with that). But, scale loss was NOT my only intent! I also wanted to reduce my diet pop intake. And, I have. I have not had diet pop, at home, in four weeks! So, on average, I am having one diet pop per week - out at a restaurant (when I choose that option). My water intake is back to 10-12 glasses per day.
This challenge has been good for me in many ways. My discipline muscle is being exercised more often. My choices are being reflected in my workouts. On the scale.
It. Is. All. Good.
BOOM!0
