I sweat when I'm doing strength training, which I take to mean that calories are burning!

usual walk to gym then work
10.5 mins eliptical
assisted dips and pull ups on 59kg (that's the assited bit lol, I'm not lifting that miuch!) 3x9 dips and 3x10 pull ups
tricep pull downs 3x10 at 10.3 kg or 20ish lbs
cable curles 3x10x2kg dumbells
lateral sids 3x10x3kg dumbells

I have weak *kitten* triceps!!!!!

5 mins HIIT on bike then 6 min moderate incline walk

Feel really good now I've showered and eaten!

I'm starting to see some definition now, particularly in my lower back and shoulders but with the shoulders especially I'm not losing the fat so I am seeing the dreaded bulk effect in a few places which is scary, but I know it's early and it will go. Making some diet adjustments to up calories and stop with the exercise eating back unless I go above and beyond my usual activity. Cutting my fat macros also and trying to clean up a little.

How is everyone else getting on?

Good morning, Chicas!

Marise, I just read your post. I sprained my lower back last March when I did a row with really bad form, and I tried everything to fix it; ice/heat, anti-inflammatory meds, foam rollers, etc. I finally had to suck it up and go to the doctor, who sent me to an Ortho specialist, who took x-rays and stated it was a sprain and to do NOTHING weight related for several weeks. I had a 5K mud run coming up, and explained that, and they told me I could do walking and gentle Yoga until the race. Back still felt a little twingy, but I did the run, anyway, and boom...re-injured it, which put me out of the lifting game for a while.

The important thing is to listen to your body, because when something is wrong, it's going to tell you allllll about it.

@ Pink & Charissa - great work this morning, for sure! I took a thirty minute walk around campus this morning, and am going to do a couple flights of stairs after breakfast, and then not much else until this afternoon. I'm going to remove one band from my pull up bar and see if I can do them with less assistance. Dips...Ug. Hate 'em, but at least can get 3x8 out, although, I'd love to be able to increase reps. Triceps are such a hard thing for me to work. Mine, too, are wimpy.

And yes! End of week 3 nearing and week 4 just around the corner. I am really REALLY looking forward to being able to do lower reps at a higher weight. It's so much easier to knock out 100 pound squats 3x6 than 85 pound squats 3x12. :bigsmile:

I think by the time we start the third phase? We're gong to be some heavy lifting bad *kitten* for sure!

BTW....I can see my quads! First time, EVER! I love this program!

Hi guys, thanks for the support

I'm going to stick it out and see how it feels tomorrow. Luckily, it only hurts when I try to pick something up. (It doesn't help that my laptop bag weighs a ton though)

Hope you guys have a super evening!

Keep up the good work on the lifting!! :flowerforyou:

This is the one I have

http://m.youtube.com/watch?v=F_6k0aM2T7E&desktop_uri=%2Fwatch%3Fv%3DF_6k0aM2T7E

OMG, y’all! I am SOOOO not impressed with my performance today, but I HAD to do it…I was tired and headachy, but I didn’t want to skip it. I replaced pull-ups with pushups, like I figured I might…

So, without further ado, I give you my pitiful workout:

Push-ups - 3x10 (girlie style)

Dips - 3x9

Triceps Extensions. seated - 17.5# - 3x10

Lat Raise Dumbbell Side - 20# - 3x10

Biceps Curl - 47# - 3x10

Overhead Press - 45# - 3x8

Did no finishers today, only climbed a few flights of stairs and walked 30 minutes around campus earlier, and I am just beat.

I’ll see you ladies tomorrow for our last workout of week 3!


Also, Kerry, that DOES look neat, and I am thinking I totally want one!