Hi everyone, just checking in.
Welcome all newbies & welcome back vacationers
I missed my first lifting session on Friday because I was baking & playing with my little guy, but it was totally worth it. My Saturday hike upstate turned into a lets find a room & spend the night up here, then a where the heck are we and why is the gps telling us to drive through a lake lol but it was a family adventure and for the most part we had a good time.

I've also decided that I don't like the D exercises in Stage 2 B workout. they do nothing for me, I know what muscles they are suppose to work out & they don't challenge me like I would like and that leteral flexion I just feel stupid doing so I'm going to find alternatives that I can feel challenging me.
Well we are finally getting some much needed rain here and the temps have cooled off ( suppose to be high of only 99 :bigsmile: ) So I will take the humidty & enjoy the rain, now if ppl could just learn to drive in it.
Great progression girls & I hope those of you not well feel better soon :flowerforyou:

Ha, sounds like we were on the same path Wednesday. We totally didn't have time to plan this vacation, so we were sitting with the computer and GPS Tuesday night, where to next honey?
Which moves do you hate specifically?

Sam, sounds like a great time!

Pmag, I think your "keeping it simple" routine is perfect.

Swimmer, this will be long, but if you're really pushing yourself and lifting to near failure, then there's no reason to be worried. We all increase strength at an individual pace. My DL weight is 165lbs X 5 reps. But I weigh 145lbs. There are other ladies who are the same size as me who DL 200+lbs. the main thing is that you ARE steadily increasing (this is why it's called "progressive overload"- required for muscle building). However, if you're eating at maintenance and aren't seeing weekly or monthly progression in your lifts, you might want to consider a few things. 1) Form. I'm assuming your form is good if you've been lifting a while, but bad form can prevent us from gaining strength. 2) Nutrition. Are you eating enough protein? Are you timing carbs around your workouts? Regardless of what the IF crowd preaches, most people find that eating carbs right before their workouts enhances workout performance. I am one of those people. BCAAs during and after your workouts can help too. 3) Calories. Are you eating enough overall to support your strength training? 4) Rep ranges. Typically trainers and pros advise that you don't spend more than 2-3 months within one rep range. 1-5 reps is considered optimal for increasing strength. 5-12 is the muscle building range. More than 15 and you're going into the endurance range(of course these all overlap). So if you've been training for 8 reps for a while, it's probably time to switch it up.
Just some thoughts for you to ponder!

I increased all my lifts except good mornings yesterday. Thrusts are up to 170lbs X 5, my BP is pathetically only 75lbsX5. Good mornings I'm doing 85lbsX8- I find I can do these with an empty bar and still get a good workout. Overall I really like the Strong Curves program. It's been fun to try a slightly different routine.

Sam, I hate the lateral flexion most, but I took the advise given and did side bends, but I held a 25lb plate instead of a 45 (I'm not as strong as Sue) I didn't think it did much at first but I felt it the next day :bigsmile: so I'm happy about that. I also added the 25lb plate to the swiss ball crunch and switched the reverse crunch for regluar sit ups. I know it doesn't target the same exact muscle but I didn't like how those felt.

My last workout had a "fun "ending as I was doing the prone cobra ( my older son calls it the dolphin :laugh: ) My BF opened the baby gate & let the dogs & my toddlers in. Nothing like trying to hold that pose for 15 more sec with 2 little dogs licking your face & a 3 yr old saying what are you doing mommy? & trying to do it too. And all my bf could say for himself was "I'm sorry it was funny" :grumble:

Dna I'm glad you're feeling better. Now I woke up this morning with my heading pounding, my sinuses hurt, my throat feels like its on fire & my nose won't stop running. I hope the lifting will help me as well since I lift tonight. I don't want to be sick, the kids visit their Dad this weekend and that when I get things done, I don't want to be laying in bed all weekend :sick:

Beeps good luck finding a new job, that process sucks & can be very stressful.

Swimmermama, listen to these girls they know their shh stuff

Hope everyone has a great weekend .

I'm missing the gym right now because my children are impossible when they are in the same room at the same time. What did I do wrong as a parent? They are currently locked in their room for their own safety.

update: Now they are being put in separate rooms for my sanity.

Way to go Aubeatle!! Picking up the big girl bar for the first time is HUGE!!.

Well, I got to the gym today, yay. However, my workout was rushed and aggravating. A couple of serious heavy lifters, male and female, occupied the squat racks for 45 MINUTES. At first when I saw them I was just impressed by their physiques and numbers, but totally unimpressed by their attitude. Like I was somehow invading their world. I say this because she overheard my conversation with a friend saying that I was waiting for a squat rack. Then she says to her guy, "I'm waiting for her to say something." Well, the only reason I didn't was because of some misguided attempted to prove her wrong. I improvised and did front squats using the bench. It got the job done and I finished my workout in time to pick up the kids. <sticks tongue out> mature I know.

Sam- what an obnoxious couple at your gym.
How did you manage to walk away?
Hopefully all your anger went into your workout.

I had my body fat measured. I am 28% body fat. Bummer.

I started stage 6 today. I think I really like it. I was nervous about doing the negative chin ups because I wasn't sure if I could even get myself into the starting position but they actually went ok. I have 3 more weeks of just focussing on getting some exercise in and not worrying about my eating while I finish my thesis and then it is back to some serious body recomposition planning!

Yay DouMc! - Stage 6 is pretty fun once you get over the initial worry lol I'm enjoying it a lot and I can feel myself getting stronger, which is pretty cool. I love my muscles so very much :laugh:

2/3 for last week checking in.

1. Lift 3x week - yep all done
2. Cardio min 2x week for 30min - nope. Just the one cardio session last week - it was the first thing out the window when I wasn't feeling well
3. Meal plan & healthy snacks - on track, and I made a really yummy gluten-free muesli slice that I've cut into little squares for snacks. It's not perfect yet, recipe still needs a little tweaking, but it's edible lol

Which reminds me, I need to go buy some millet meal (randomly inserted thought there lol)

Sam, I agree with Beeps, once you are able to get back to the gym things might start to settle down again.

Lots to do, once again my schedule is out the window. The Husband has organised a farewell dinner for a friend tomorrow night - at our place LOL Guess who has to prep dinner, and apparently blue cupcakes? He's lucky I'm such a nice wife and it's for a good friend I have to go find naturally coloured, gluten-free blue food colouring that is also low preservative... he couldn't choose something simple like, I dunno, pink (cochineal). I know there is one, I just need to find the shop that sells them lol

Hey everybody!

Sorry I've been kinda MIA. I'm back at work now so I've been trying to adjust to my new schedule. And it's going to change again next week when the students roll in.

So I finished my diet break and exercise break and weighed in 2 lbs heavier than when I started it. Not exactly how it should have gone but oh well. I also didn't bother to count calories. I took a tracking break as well. And I ate ALL the food, ESPECIALLY carbs so I know some of that weight is water weight. But definitely some fat is in there. I can feel it. I must say though that the break was really beneficial. I feel so much more energetic now. And before the break my left hip flexor was really tight and slightly painful to stretch (I was a bit worried about it) but this morning when I stretched it during Insanity I didn't feel it at all. Yippee!

I've also started Hypertrophy I in Supercharged and I'm liking it so far, except for those 20 rep sets.

Anyway, I've recommitted myself and I'm back to do this right. I MUST lose 12 lbs in the next 10 weeks. So my plan for the week:

1. 3 days of lifting
2. 1 day of HIIT cardio
3. 3 days of no junk food
4. Eat TDEE - 16% in a calorie cycling fashion
5. At least 25% of calories should come from protein
6. Drink 6 cups of water daily
7. No late eating
8. 3 servings of veggies daily

I hope everyone is motivated and doing well!

Jamaica can you post your hyper trophy workout?
I am taking a break - I wanted a less complex workout for a while
. But hypertrophy is next

DNA I am sure whatever you make with millet will taste good.

Hello, Ladies!

it has been a little over 2 weeks since surgery . I am finally over the pneumonia which I had to be re-hospitalized for. I had a dr appt yesterday. He wanted to look at stitches and see how I was doing. I go back in 4 weeks and hope to be released for regular duties and LIFTING!

I haven't read the thread . I apologize. Keep up the good work. I'll be back here hopefully by 9/22! I am getting anxious.

Manic....good to know all is well!

Beeps, yay for you!!

>>Getting off the Zumba high now...aaahhhh.......

Hi manic!! :flowerforyou: Awesome news :happy: It'll all be worth it in the end (even if the waiting for the all-clear is boring )

oooeeerr end of month means dragging out the scales. No idea what they hold for me, don't care too much today. Tomorrow I might care more Who am I kidding, of course I care! A 0.5kg cut would be nice (1.1pd), but I'm not holding my breath

Barbell, those 5lb weights are heavy dontcha know? I had several of them in my backpack this morning while doing negative chinups and that hurt... oh... wait...

Note to self. Lifting in the morning after about maybe 1 hour's sleep (serious insomnia last night - my own fault), probably isn't the smartest thing to do. But I never said I was all that smart lol I blundered through it slowly but perfectly fine :bigsmile:

I am seriously in the "I've-had-no-fricken-sleep-and-I-don't-care" stage - almost delirium. But I've made cupcakes for tonight and bought all the stuff requested. We are having wraps apparently. I shall go prep the salad stuff shortly and throw it in the fridge. And ice the cupcakes.

I may need another coffee.