Protien....it can be a chore to get it in.

My BF% estimate (non bodpod) was 26.6% so leaves me with 128lbs of LBM....so I shoot for a min of 128g....and it's hard to do...even tho I am not what my husband calls a "carb *kitten*"...I love my protien.

I have resorted to shakes and powder and bars...just to get it in...even then sometimes I am low.

Still going STRONG (pun intended) with SL... I can't believe I started back in April!

I have set some srength goals to get me through the rest of the year:

Bench: 100
Dead: 200
OHP: 95
UA Pullups: 5

I've made some great progress and I'm ready to push to the next level on the above lifts! Other than the deadlift munchies I'm loving SL life!

Good luck ladies!

Hey all!

I started posting earlier this year, then got busy with backpacking/gardening season and couldn't keep up with you guys!

I recently started lifting again after a set back when my dog was critically ill (yes, I know not all understand that to some of us dogs are kids, but he's my special buddy). After a week of sleeping on the floor with him and doing nothing but taking care of him and going to work, he started to come around. Then I got sick (no surprise there!). I didn't lift for 2 months and am now back at it, although at lower weights. It's hard to know you need to go lower, but I decided it was a good time to perfect my form.

I'm gonna try to keep up this time, but even if I'm not posting, I'll be lifting (and lurking...sometimes I just feel I've really got nothing to add to the conversation)!

I was so excited the other day. I was putting my hair in a ponytail in front of the mirror after a shower (before I was dressed) and saw the most amazing trapezius muscles! I kept lifting my arms up in amazement...I kept wondering "where did those come from?". They're so pretty:)

While I'm here, was wondering what apps you all use for your lifting diary. I loved the strong lifts app, but ever since I upgraded my phone to ios7 it doesn't work right (can't change the weight that the app defaults to, and I don't up my weight 5 pounds every session). Unless someone has had the same issue and fixed it, what else are you using for apps?

Alicia - yes, if you stay at a deficit, the swelling will go down.

Macy - fur babies are well worth worrying about. I love all mine dearly, except for the one cat that has always peed outside the litter box. For 16 years. She's off the list.

I like the JEFit app - it's a little clunky to get set up at first, but then it works really well. I will say, though, that the app I got for my Wendler program is the bomb - because it tells me which plates to put on the bar! Helps when I have morning brain.

Thanks Kira. I'm trying the jefit app now...and yes it seems clunky! I'll give it a little more time. I'll have to check the wendler app too (if it's free...cause I got lots of vet bills!).

Macy - I use Strong Log. It's very no frills, just lets you log, see your history, and your PRs. It doesn't tell you what to do. I just track what I do, and use the notes to keep track of ... notes (like when I fail at a higher weight or adapt anything).

Another question - how many warm up sets do you guys do? I usually do one set w/ just the bar, one with something less than my working weight, then go to my working weight. (And body weight squats). That seems fine for most of the lifts, but w/ deadlifts that's just 3 total sets. (Well, I do 1 set of good mornings as well). That seems ....light, volume wise. I know we only do 1 set of DLs, but honestly I feel like I could do them 3*5 or even 5*5 at the weight I'm at now. Maybe I just feel like this b/c the weight is lowish (105 lbs)?

Another question - how many warm up sets do you guys do? I usually do one set w/ just the bar, one with something less than my working weight, then go to my working weight. (And body weight squats). That seems fine for most of the lifts, but w/ deadlifts that's just 3 total sets. (Well, I do 1 set of good mornings as well). That seems ....light, volume wise. I know we only do 1 set of DLs, but honestly I feel like I could do them 3*5 or even 5*5 at the weight I'm at now. Maybe I just feel like this b/c the weight is lowish (105 lbs)?

I've started doing more warmups sets because I'm getting higher in weights, but for squats I'll do 5 reps with the bar, then maybe 3 with 2-3 intermittent weights before doing my working weight. But I'm also only doing 3x5 (for various reasons) right now so it works for me.
For DLs, I do a few with the bar, then maybe 1-2 others before getting to my working weight (which was 105 today). I was had gotten 115lbs done until I took a week off and had to deload because of it.

Another question - how many warm up sets do you guys do? I usually do one set w/ just the bar, one with something less than my working weight, then go to my working weight. (And body weight squats). That seems fine for most of the lifts, but w/ deadlifts that's just 3 total sets. (Well, I do 1 set of good mornings as well). That seems ....light, volume wise. I know we only do 1 set of DLs, but honestly I feel like I could do them 3*5 or even 5*5 at the weight I'm at now. Maybe I just feel like this b/c the weight is lowish (105 lbs)?

I used to feel like that when the weight was low too.. Now I can barely get one set done lol. I usually only do one warm up set, but I might start doing 2 since my weights have gone up...

Today was a decent workout. I had a douche wagon decide to sit there and stare me down while waiting for the squat rack, instead of going to do something else. That threw my whole damn workout off.. SIGH :grumble: :grumble: :grumble:

I did:
120 lbs- Squats (YAY Personal Best)
95 lbs- Rows
140 lbs- Shrugs (I only did 3 sets of 5 reps for this, as the weight is getting heavier, it is affecting my deadlifting)
140 lbs- Deadlift
65 lbs- Bench Press (I feel ready to progress on this as I got the wrist thing in order)
55 lbs- Machine crunches (I had to deload to work on form)

And as per my October challenge:
10 minutes on the treadmill, 3.5 mph, 10.0 incline (LOVE incline), 0.57miles, 180 steady heart rate