Beeps2011 wrote: »

I still managed to stick to 1,200 cals yesterday....I am verrrrry proud of myself! BOOM! BOOM! BOOM!!!

Beeps, this is all kind of BS..... and you know it. This is the wrong thread if you are after support in this regard.

Dawn - you'll surprise yourself - you can do it

Today I finally broke my bench plateau! Hurrah. Still pathetic, but hey, progress is progress. Thinking I need to swap SL for something else. With my injured glute I'm just not managing the squats. Think I need to develop some more accessory work to support my form and prevent further injury. Might use supercharged as a basis for working out my routine. Lent it to someone else though so gotta get my book back before I can work it all out.

DouMc wrote: »

I am jealous of all the lifting going on here. I am still feeling weak and lightheaded so no exercise for me. Yesterday I drove to the gym, parked outside, got out of my car and walked towards the door and then veered around and got back in my car and went home. I just didn't have the energy to even start a workout. And I have been over my calories every day this week but I always think I am hungry when I feel light headed so I eat hoping that it will cure it. Someday I will realise that that does not work.

Julie, would you recommend glutteal goddess? I have the strong curves book so I am thinking of doing that if I ever finish supercharged. Only two workouts left in basic training but I haven't been to the gym in ages so it feels like I will never more on to the next stage.

If you're looking to build a butt, yes! I had a flat wide tush, and it is certainly improving on this program. It's a good overall routine, I throw in a few other lifts too, but like it. I'm a Bret fan though
Hope you're feeling better! Is your BP low? Mine is, and salt and more fluids help my light headedness. Just a thought.

Jo- I tried them yesterday, but I think my arms should have been closer together. It did rub a spot on my left inner elbow, but I liked the feel of the movement over the front squat. I can go deeper without feeling like I'm going to topple over. If my arms were closer together my elbows wouldn't have stopped on my knees. A work in progress .

Beeps-good job, even with Tom! I'm nearly done and hope lots of water weight goes with him! Gr!

You're all doing great!, I started my next stage of GG yesterday and in mid sumo deadlift, I turned to the side to see if my bwck was good and flat (it was-I have a history of rounding) I tweaked my back! It's the same stupid place I've thrown it out before, and pulled doing DLs in October. oh the irony!! In checking my form to protect my back I wreck it!! Gah! I'm taking ibuprofen and sitting on my heating pad. I'm supposed to get some cardio in, but think rest would be better. sigh.

@love2write - Interesting. I'm the opposite as I'm really glad I started with SL first. It gave me a base without having to move around or learn 10 different lifts. It was quite confidence boosting to go from never knowing how to deadlift to doing over 135 lbs with my max being 200. I haven't seen as much gains number wise with the lifts in NROLFW though I know it's helping in its own way. I will use things from it later but more like the lat pull down. I hate the db prone cuban snatch. I don't know if it's the way the gym's adjustable benches are but it's super uncomfortable to sit facing them when trying to do this kind of lift. It's just awkward and I hate when anyone is nearby when have to do them or the one point row. Maybe I'll like some of the lifts from stage 3. Will start that one next Thursday.

@Julieboolieaz - Yeah, I'm self conscious with any bend over ones. Even for the front cause a couple of my shirts are now too big and cleavage is visible when bend over in front of mirror doing certain lifts. However, when I get to these it's like midnight, so not many people around.

Yay Dawn! Hurrah! Knew you could do it

Julie - oh no! Hope it's better quickly. Re the squats - interesting. Maybe I'll have to give it a go. I did read that your arms are supposed to go between your knees - practice makes perfect hey?

Lovetowrite - 68lbs.... still pathetic lol. But had been stuck for literally years at 55lbs not so long ago, so it all counts lol

Rest day for me today.

Thanks. Now I can worry about week 7 where the intervals stop all together and it's like 3 days a week just jog 25 minutes...

Made it through the last of Day A in Stage 2. Not bad though since the stages are short there isn't a lot of increases weight wise. Still worked on some things.

Stage 2 - A4

front squat/push press 2x10 @ 60 - tried increasing and it was tough at the end.

step-up 2x10 @ 25 with short step, 22.5 was in use so went up more than wanted
db 1 pt row 2x10 @ 25 almost made first set without falling, nope... 25 was too heavy by a smidgen

static lunge 2x10 @ 40 - tad wobbly but better.
push up on 2 rise step, 5,5,5,5 couldn't quite get 10 in one go but it's pretty low so closer to using the ground

plank 2x 45 seconds. can't quite get 60 when I'm timing it right now for some reason
cable wood chop 2x10 @ 15 - eh

shrug 3x10 @ 25 eh

chin up/slow decline on assisted machine 1x8 and 2x5 set on a 12 so improving slightly

Tomorrow is rest day.

Nice walk Beeps. I've never actually seen mad men, or GOT but I tried reading the first book. I don't recommend it or any epic fantasy for reading time on lunch breaks at work cause 30 minutes isn't enough, especially one that changes pov and characters so much.

Rest day for me, so just did work and that is all. Finishing my playlist for tomorrow's cardio.

Good morning!

Julie, that sucks about your back! I hope rest will get it back to where it needs to be. I know that rest is good but sometimes I'm afraid that I'm going to get lazy and just quit altogether. I've done that before!

Dawn, WOOHOO! I knew you could do it! And week 7 will be a breeze too! I've read the GOT books twice now. I'm so happy that I started to read them AFTER I viewed season 1. I didn't realize the first book came out back in the '90s! I feel bad for people who have been waiting for the end of the series.

Welcome back, dna!

Jo, that's fantastic! So nice to break a plateau too.

Speaking of which - today's workout:

Squat: 5x5 @ 150.
OHP: 5/4/5/4/3 @ 65 - THIRD fail at 65. Back down to 55 on Friday.
DL: 5x5 @ 175. This was tough today as my grip was truly failing me.

Beeps-planning for the win!
Dawn-good job! Finishing stage 2 already? Go girl!
Dou-yay! You're feeling better! And I'm in the flat butt group too . Both dd(14) and Dh have complimented me on my improved tushie, so that's a ringing endorsement!
Love-woah! Strong lifts for sure! Go girl!

My back feels beter mid day and if I keep moving its better. Gonna try for some cardio (probably just walk uphill) and maybe some upper body moves? Really making progress on my WHTs...I don't want to slip back down. Sigh. We'll see, maybe if I do the isohold ones it'll be ok? I always waver btw losing momentum and truly letting my body heal. My knee isn't healed completely from December, sigh. So annoying! Come on body! I have plans for you! Get with the program!

Wow, everyone is busy but doing pretty well. Awesome

I missed my second round goal of my Transformer Dietbet by 2.5 pounds but it was all my own fault: too many indulgences around Easter. I need to focus a bit more for the third round cause I have six pounds to lose in four weeks, and then I'll be back on track to make it to the end. I did lose some weight and inches in the second round, so that's good. Just not enough to make the goal.

I finished Hypertrophy 3 last week and started Strength & Power 1 today. Then I came home, cleaned my entire house, and I am already sore. Glutes are screaming from the forward lunges.

I have a question about the Free Zone exercises for anyone who has done the S&P level: did you pick two different exercises for the Free Zone parts in workouts A and B, or did you do the same ones for each workout? Today I did the bicep curl/tricep kickback combo but not sure if I need to pick different exercises for workout B later this week. The book wasn't clear.

Back to work today - ugh, sitting on my backside staring at a computer. That's no fun!

What I need to do is find a way to get paid to explore fun places lol

I did however, vacuum the lower level of my house. Again. There is one family that comes to bible study here, and I do love them, but the four youngest ones basically trash my house every week. My 11yo was scraping discarded Minties (sticky lollies/candy) off the floor under her desk where they had apparently been thrown

Restarted H2 yesterday, went well. Not so sore today which is a surprise, only a little achy because I've been sitting on my backside too much. I must get up and move!

So I have come up with a workout plan that is essentially strength & power from supercharged and swapping out some exercises to accommodate suggestions from my PT or areas that I specifically want to focus on. Looking forward to a bit more variation and some accessory work. Hoping the increased reps will up my cardio too as that has been reduced by strong lifts and the more rest required between sets. Not looking forward to split squats again - but looking forward to getting my strong legs back! I see DOMS in my near future.....

Nice long day off work and plenty todo. Went out to lunch with coworker and made some progress on a potential apartment move. There are some minor drawbacks but the financial side makes up for them easily. I also made sure to get some cardio in for the food part along with later going to finish Stage 2 at the gym. I even got some house stuff done and writing tonight. Productive day with more to do tomorrow.

Morning workout: Les Mills Grit Strength

I hadn't been to a class in months so it was nice to go again. Different moves and a different instructor. I still struggle to keep up on certain things and this time around there are a lot of push ups, which I can't do on the ground, not even on knees variety as my stomach gets in the way too much. If I go again, I'll have to check if we need to do lots of pushups so can set up a step with risers.

Evening workout: Stage 2 - B4

box deadlift 2x10 @ 115 - wanted to use the 35's to see how it would go, fine except the second set I had a grip issue and had to set down in the middle and fix that.

bulgarian split squat 2x10 @ 22.5 - used a moveable seat thing that was near pulldown but it felt a little too tall still.
underhand lat pulldown 2x10 @ 70 - one of the only ones I didn't increase on this time.

reverse lunge from box 2x10 @ 20 - okay.
db prone cuban snatch 2x10 @ 5 - didn't increase here but the 10's were taken, so that's why.

sb crunch 2x10 @ 25 - okay the 25 plate is awkward to hold for that
reverse crunch 2x10 bw - eh, okay
glute bridge 2x10 @ 25 - bar would be easier as plate is award on these

prone cobra 1x 70 seconds and 1x 90 seconds, made it to 90 but barely

bench press 3x8 @ 75, bicep curl 3x10 @ 30, db bench 3x10 @ 20 and wrist curls 3x10 @ 20 - okay on accessories. Had a guy come over and tell me how I didn't have to do wrist curls that way, to use one of the seated benches to put my wrist on, but I do it this way cause I want to sit down on the bench, so eh.


Made it through stage 2 and look forward to starting stage 3 on Thursday. Am going to probably regret all the lunges and stuff from the class and lifting tomorrow when I'm trying to jog 2 sets of 10 minutes. Fun times.

Y'all are busy! Posting some nice weights, too!
Jo, sounds like a good plan. My bench numbers aren't great either- especially considering I've been lifting for nearly 3 years. I wasn't able to get past 75lbs until I started realizing I needed to depress my scapulae and arch my back. I instantly added 10lbs to the lift.
Julie, back issues are so complicated. I am currently dealing with one. Hope yours gets better!
Pudding, I did two different exercises because I get bored easily.

This week and the next 3 weeks will be Strong Curves 4X/weekly. I'll keep my reps low on almost all the exercises because it's low rep time! I'll also add in some shoulder work. Did my 3X5 of hip thrusts at 245lbs on Monday- I'd like to hit 275 by the end of these four weeks.

I don't like cold weather. It's a huge shock from the lovely tropical weather I was enjoying last week!

Too cold to swim (yes, I'm a sook lol) and the thought of going outside for a run is not something I'm enthusiastic about lol

But my walking/running buddy will get me going next week - she's on a mission lol

Kids are currently almost finished a 1600m set at squad training. It looks warm in the pool but I'll just sit here with my jacket and nice hot cup of tea