March Check-in&Chat - Green beer to fuel your lifts!
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Juliem: You're looking great!
So, re: foam rolling. This is an introductory video that shows you a few moves, including one for the hamstring. They only show it on one side, though to make the video shorter. So obviously you would repeat the moves on the other side. He goes through it fairly quickly, but it's a good intro to show you the basics. And if you've been having lower back issues, then definitely be careful and do more research first.
https://www.youtube.com/watch?v=UQiwoJ-IESQ
I also like doing some static moves that are more like a stretch. Especially since the lower back is connected to so many other muscle groups. I really like to stretch out my hips, for example, like this:
or
And if you're really tight it may feel like enough just to lay on the roller with it under your butt. Kinda' like this.
So that's a super-brief intro. If you're going to try it for the first time, I would recommend you get a book, or google more videos or articles for additional instruction and tips.0 -
Hi Everyone! This thread is growing like a monster already. I had an awesome February in my progression of building strength. I am feeling pretty bada$$ in the weight room - all 5ft 1/2inches and 126 lbs of me!
I hope to start bench pressing this month since I will be getting some PT at the end of March. My progress so far is:
Squat - 140
Row - 55
Deadlift - 115
OHP - 55
In March I would like to -
Squat - 155
Row - 65
Deadlift - 135
OHP 65
Bench - 55
I think I would like to change my goal to be 121lbs. At the rate it's going, it will take me at least until June to get there, but I not sweating it because I still like my body now. I just need some wiggle room for eating on vacation in July. Getting enough protein is another goal for the month. I've had to switch to vegan protein since I can't handle whey.
Are you guys taking any other supplements beside vitamins to recover or make your muscles pop faster?0 -
So today I officially started cycle 2 of SL! Whoop me!
Geez, slow down lady! I am not starting cycle 2 until....hmmmm...I am not sure it will be until late in the year this year now.
All the pics posted and weights and victories, damnit all of you are looking so good! When some of you smaller ladies say negative things about yourselves and then we see proof of....hey...you are not as bad/fat/flabby as you think you are. I am still a big lady and am embarrassed to post pics. Might do some lifting ones some day but that will be my limit. If I can get some mug to take one with my phone in the gym of course.
Keep on keeping on and wow, these threads get ever longer YAY!!! Stay strong! : )0 -
@juliej - have you looked at reasons for water retention?
I'm a girl...<---honestly thats what I got...I had an ablation in september so I don't do periods...and frankly I haven't a clue where I would be in my cycle hormonally speaking...if I NEVER heard of or spoke about TOM again it would be too soon.
Sodium has been staying under, can't be pregnant..(gawd thats what they told me). I dunno, but I'm bulking up like a dude...and it is seriously messing with my mind. :sad:0 -
Ugh...I screwed up and hurt my back, though not too badly.
I was going to try going up by 5 on my deadlifts, from 155 to 160. I didn't pay attention to what I was doing and added 5 to each side. It doesn't sound like so much, but I could barely budge the bar. I perservered and did two. On the second one, something in my upper back just went wrong. I deloaded enough to get the bar re racked and stopped.
It is weird though, to think of injuring my upper back, but it is what it is. I've been able to realign some of it with stretches and have popped some ibuprofin, but my neck is going to be jacked up for a day or so.
And I've got to get my upper body to progress. I'm stuck at 75 for bench presses and 65 for OHP. I can't seem to get any more on them. So, do I just have to be patient (not good at this) or is there a 'trick' one of you super smart girls can share? j
Oh and an hour of Yoga class last Thursday just about killed me. Clearly, that is a skinny girl's game.
Later!
Oh I hope your back feels better! You know what's weird is that the first time I tried to pull 155, I felt a little twinge in my lower back after 3 reps. I immediately stopped, it hurt a little that night, and by the next morning it was fine. I hope you heal as quickly!
And silly girl, 65 for OHP is awesome! I finally hit 60 after failing 3 times and deloading. Have you tried that because it really does seem to work to go back down and then work your way back up. I also go up in only 2 pound increments by attaching my little one pound handweights with rubber bands to my barbells. It looks silly, but it works.
I did some stretches, ibuprofin, Ice and then, magically, there was a loud crack (loud enough that the dogs woke up) and aside from a little muscle soreness, it's back in place! YAY! I'm going to be a little less gung-ho about raising my weight on DL for a little bit, do a few at 150-155 to make sure I'm ready to move on.
Oh, I think I have one and two pound ankle weights, They are velcro and circles, I could SO easily attach them to the bar! Good idea, thanks!
I think I am going to deload for the OHP again and see if that helps. I just keep thinking I should be higher on it, since I'm doing OK on the others, though I'm only at 135 for squats these days.0 -
Thanks all for the warm welcome! I don't know why I was nervous to show my face.
@HIIT -- glad to hear someone else is trying the 100pushups app. Like I said, I've been struggling with whether to do it before or after my workout or at a different time of day altogether. I think you said you were going to try it before you lift -- my worry is that I might compromise my lifts by tiring myself out with push-ups first. Let me know how you find it.
i do the 100pushups thingie
in between deadlift sets...i do 5x5, but my first 4 sets are lower weight, so like a long warm-up. then i know my arms are already done so my pushups won't affect them. works for me and gives me something to do in between sets. 0 -
Ah, ankle weights. That brings back memories.
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Ok, progress pics. I don't have any from mid December when I started, so this is some time in Jan to the end of Feb. I think, maybe, my stomach is less floppy, even with the slight twist in the newer photo? And gratuitous arm shot because 1) it's cool and I have bumps of muscle! ;2) I couldn't get a side arm shot to compare directly with the Jan side shot.
**** it, can't get the image tags to work. Link here: http://www.flickr.com/photos/93119284@N04/8529011104/0 -
Check out the porn-stache on the dude in the upper left!!0
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Ok, progress pics. I don't have any from mid December when I started, so this is some time in Jan to the end of Feb. I think, maybe, my stomach is less floppy, even with the slight twist in the newer photo? And gratuitous arm shot because 1) it's cool and I have bumps of muscle! ;2) I couldn't get a side arm shot to compare directly with the Jan side shot.
**** it, can't get the image tags to work. Link here: http://www.flickr.com/photos/93119284@N04/8529011104/
Look at you all disappearing and stuff... Seriously good stuff!!!!0 -
@ jayliospecky: thanks for the 411 on the foam roller. Going to try and check it out on my table since they've got all the video and pic hosting sites blocked here...0
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Check out the porn-stache on the dude in the upper left!!
I know, right?
I don't know why more men don't still wear workout clothes like that. The classics never go out of style.
xidia: Great work! You look fabulous!0 -
Wow, everyone's doing so great! Sorry to hear about the stress though.
This morning, for the second time I was able to get my bottom out of bed and to the gym early (I'm now getting up an hour earlier).
Squat: 5X5 @ 140lbs
OHP 5,5,5,5,4 @ 55lbs, does that count? Please?
Deadlift @ 145lbs
Note: I weigh 150lbs. I'm almost squatting and deadlifting my body weight! Woot woot! And today's deadlifts seemed almost easy, did all five fairly quickly. Last time I had to rest between reps!
Like someone else said, I got out and had no one to call/text who would understand... :sad:0 -
I posted on my "home" page that I had an NSV in that I'm wearing a sweater I hadn't worn in many years, and am sporting it today. The girls took a picture of me, and while I still think I look like a chunk in the pic, I have to keep telling myself that the camera will and does put poundage on. So here it is, for those of you that asked:
You look GREAT!0 -
@xidia. Dayum girl!! You look great!
So here is my funny scale story. You guys know I have a hard time with my scale. I've been it's ***** for so long...but this last week I was deaf to its siren song. So it switch it's target and sang to a new person. My bf was over on Friday night. He was getting ready to leave and I was making him a sammich. (Damn, I just realized how lame I sound). He came out of the bathroom and said "I'm fat." My response was "say what?" I mean he was fully clothed, work boots on...middle of the night. Not to mention he is not remotely fat. He's 6'2" of nothing but muscle!! And on top of that he is a badass alpha male and takes no prisoners. So I'm thinking dafaq? He says, "yeah I'm fat, your scale says I weigh 202.4lbs".
Ummmm, wow that scale is powerful!!! Now you know it isn't just me, it's an evil, evil scale!!!0 -
Okay, I've updated my blog with pics and stats. The pics are currently HOLYCRAPHUGE but Photobucket sucks and I hate dealing with it, so they're going to stay big for a bit. Be kind.
http://www.myfitnesspal.com/blog/extraordinary_machine/view/march-update-4993430 -
@extra looking way fab! Nice gluts....0
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Okay, I've updated my blog with pics and stats. The pics are currently HOLYCRAPHUGE but Photobucket sucks and I hate dealing with it, so they're going to stay big for a bit. Be kind.
http://www.myfitnesspal.com/blog/extraordinary_machine/view/march-update-499343
You are looking AMAZING!! And a 27" waist? Holy crap! That's so tiny!!0 -
