I average about 125 g of protein. I use a pea protein powder, and am completely in love with mint chocolate Clif Builder Bars. I'm experimenting with getting more protein from grains/legumes - but doing that and keeping the calories in line is a little tricky.

I'm in my deload week, and I started a new job, and hubs is prepping for a huge solo art show, so I'm on parent duty all the time. Blargh!

For my deload week:
OHP on Monday night (NEVER doing that again)
3x5 @50
And 3x10 assisted pullups and dips

Deadlifts today
1x5 @95
1x5@115
1x5@135
3x15 back extensions and hanging knee raises.

One of the regulars kept trying to get me to put more weight on the bar. I explained that I was taking an active recovery week, and that I'd be back to the heavy stuff (for me) next week. He was all "I've never heard of active recovery. Sounds a little woo-woo to me." I said "You're wearing a wrist brace, everything okay?" And, not surprisingly, he said "Oh, yeah, it's been giving me trouble, but I'm not gonna let it stop me from hitting my 1RM today." I just said "Man, be careful - it would stink to get really hurt. Maybe you should take it easy today." "No way - I'm here to WORK!"

UGH. Seriously, people - check your ego at the door. Whaddya wanna bet I see him with a cast next time I go in?

I'm at about 110g protein a day-I don't use any powder because it's a little tough on my stomach.

I have wrist issues as well and I've been using these exercises for a week or so. I also deloaded my presses to work on the grip issue.
http://www.bodybuilding.com/fun/md55.htm

Oh those look good, I'll have to start doing some of those. I have kept rows at the same lower weight for a few sessions to try and see if that helps, no luck so far.

SO just went shopping on my lunch break to get some cooler weather workout clothes. I am a pretty standard medium.. however... the mediums were really tight around my biceps and shoulders, so I had to buy a large. PLEASE someone tell me they will go down!!!!! I am eating at a deficit so there *should* be no reason I would be "bulking". I've been at it for 4 weeks now.

I am back!!!!! I was doing a 5 days a week lifting program but I feel like starting cardio again so it was not working. I will do 3 x 5 because I do not have the time to do more.

Seeing forward to chatting with all of you

Well, the wendler only works if you are actually doing the wendler program - it's not really very programmable beyond the Wendler set up. I found the easiest thing with JEFit was to take one of their standard routines and just delete and refill it with my stuff.

Session Number 11 yesterday!

Squats: 45kg 5x5
Bench: 32.5kg 5x5
Barbell Row: 42.5kg

I think I need to stay at the 42.5kg for the barbell row for a couple of sessions, I am rolling my wrists to get the bar up those last couple of inches, which probably isn't good. And I am stuck on the OH press at 27.5kg, I fail the last rep of 1 set, but the rest is relatively easy. I think it may be because I am not concentrating on my form fully, because I can get it done if I really concentrate and set myself up properly.

You guys are awesome with the amount of weight you lift! Something to aim for as I am new to this (2 weeks) and still on fairly light weights in comparison.

Macy - I am using the LiftBig app which works on my andriod phone so should work on an iphone too.

I hope I can start contributing to the lift stats soon

Macy, glad to hear your dog is doing better - mine are my family too.

Becca, I do the same as you with the warm ups but I reckon as the dead lift gets heavier then it will get tougher!

Norrishbex, session 11 and you are way ahead of anything I have done bench and OHP wise and I am on 16. That is awesome (and yes I am a little jealous)

So B day

Squats still at 40kg. I feel confident now, my form is there or thereabouts and will be well ready to up my weight on Monday. A guy came as I was finishing to ask if he could work in. But as I had one set left he waited til I finished. And he was very complimentary about my form

So I left my rack to use the preloaded 20kg bar for OHP - reduced in weight by 2.5kg as I gave my rack up lol. Not a big deal though and I could have worked in but it would have been more of a work out switching the weights about. I cleaned the bar each time too and did my 5*5. I can tell I am getting stronger as I used to need 1m30 to 2m recovery between 20kg sets, I did these with 1min rests!

Deadlifts. I have not been totally happy with my form for these. Too much of the lift is coming from my lower back initially and not enough from my legs so I deloaded to 50kg and really worked my form. May put a bit more on next time (like 2.5 or 5kg) but going to work back up to 60kg rather than jump back up.

Lwood - on the protein thing
http://www.myfitnesspal.com/topics/show/1109057-best-protein-supp-mixed-with-water

Thanks for the app suggestions...I'll be trying some out.

Yesterday's workout:

Squats 115 (really need to up it, but it's a confidence thing!)
OHP 60
Dead 165

For warmups I usually also just do the bar for one set, then add some weight for a second set before going to my final weight. By the time I get to deadlifts I usually feel warmed up already. I like to do a low weight set just for form though.

Congrats on the PR lwoodroff!

Today:
Squat 115lbs
Bench 75lbs
I am not doing pendlays, just doing inverted rows since you don't have to worry so much about form.

I am usually a friendly person, but for some reason I don't like talking at the gym. Today this guy was like "Do you squat every day?? Every time I see you, you are always squatting!" I should've said, "every time I see you, you are wandering around and drinking from the water fountain"

Been kinda blah, so have missed or skipped a couple days- back at it tomorrow.

But had one of those moments today. I went to pick up a bag of prescription dog food. The lady who brought it out had both arms wrapped around it and heaved it up onto the counter with a big groan. After I paid and was getting ready to leave a nice young man said "do you want help carrying that out?" I said no thank you and promptly grabbed it by one arm, lifted it over the higher counter on my side and slung it over my shoulder. I could feel the lady staring at me so I turned around and smiled.

It was only 30 pounds so not a big achievement on my part, but she thought so

Lift on ladies!

Yay! I'm back... I now have a home gym and all the weights I could ever want and a bench and a squat bar (no cage, too big and expensive) and my over the door pull-up bar and I feel like a rockstar! I did 2 workouts today.workout 1 was bringing the weights in from the car - those 25kg one are HUGE!

And then I did my first session A in about a month. I couldn't work out how many squats I did, I just kept doing bodyweight ones, ones with the broom stick and finally a few sets of squats with the20kg bar. I'm really focusing on form and using a box to aim for to try to get me parallel or below. I'll post a video of it when I edit it (I got a bit carried away with videoing myself today!).

I did 5x5 bench at 30kg, and 5x5 rows at 32.5 kg. I love my little fractionals. I even have teeny tiny ones for OHP. Meanwhile, I don't know if I'll be able to get the bar up now, it's been a while since I worked up to it. What should I do for warm-up? At the gym I used the weighted bars, but at home now I've got the Oly bar and a broom stick... Any ideas? Would it be ok to just lift some weight above my head (they are all big ones, they're Crossfit rubber weights, so all the size of 20kg circles...

Oh, and I also did 5x5 pull-up negatives. I'm going to add either pull-ups or push-ups to my workouts so I get better at them too. I am so happy! Except that my dog isn't quite right. She's hurt somehow and I can't work out how. Hope she gets better without vet requirements as I'm flat broke after buying all the weights!

Chunkmunk you are awesome!! What a wonderful story!!