Daily Chat Thread
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Just a quick check in here. I started Hypertrophy 1 today. Loving the low reps but it was hard because i am still stiff from my workout on Monday. But I got it done. I probably won't get to lift again this week since a friend wants to go running tomorrow and I am away for the weekend but I will get in lots of walking.0
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BarbellCowgirl wrote: »Did my 3X5 of hip thrusts at 245lbs on Monday- I'd like to hit 275 by the end of these four weeks.
Those numbers are H-U-G-E!! Huge, woman!
Nicely done!
BOOM!
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DawnEmbers wrote: »Barbe
Cardio Day - C25k week 6 day 2
The jog 10 minutes, walk 3 minutes, jog 10 minutes wasn't too bad even with all the workouts I did yesterday. Mostly it's my arms that are sore so all was good. Last bit of jog was tough as usual so had to think about just keeping my legs going. Next up is 22 minute jog on Friday.
ZOOM!
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Hi everyone, Its been so ling since I've posted on here and I've missed you guys. I'm finally back at my old job but with the better desk, better title, and better pay. Now I've got to get back on my old routine of working out and eating better. I don't know how I managed to only gain 1 lb but I know I've lost muscle, I can see it. But that's what I get for my working out for like 2 months.
Its way too much to go back and catch up with all the posts so I hope you are all doing well.
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I had no work today, so spent part of the day doing nothing online, managed to make myself edit a few chapters though struggling with this final novel edit, then wrote a little on a different one. When I'm home, it seems I want to eat more since I'm at the place where I keep all the food. Good thing I work 5 days a week, lol. Gym went okay though way too many people were there since I went earlier than usual. Still started stage 3 and I'll post my initial thoughts on the lifts over in the sticky on stages 3&5.
Stage 3 - A1
one arm db snatch 3x6 @ 25 - might try heavier next time
db one leg romanian deadlift 3x6 @ 25 - struggle on left side
bar bent over row 3x6 @ 60 - fixed bar, not bad
db one arm overhead squat 3x6 10&20 - harder than expected and awkward
db incline bench 3x6 @ 20 - too easy
plank @ 60, 60, 45 - suck at these still
reverse wood chop 2x6 @ 10 - need to look these up again
bw matrix - are you kidding? First half was fine then the jumps and no. Over 10 minutes and not sure I'm doing lunge jump right, had to pause often in squat jumps. Needless to say, my knees aren't a fan and I did just one struggled attempt.
Then I wanted to deadlift but a bunch of guys were doing that in both deadlift spot and squat rack area. So I just did good mornings in the power cage with the bar 3x10 and moved over to dumbbell area that was now empty and did hip thrusts 3x10 with a 20 fixed bar.
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Welcome back, Ali!!!!
Dawn, the BWM is a test of your will, seriously. I was always able to do the squat jumps without a problem but when it came to the lunge jumps...oy vey!0 -
Ooohhhh, the dreaded BWM. lol
I must admit whenever I want to "change things up" a bit, not ONCE have I thought, "go back and do that BWM..."
lol
I lifted HEAVY today.
And, my SWOOSH finally came this week! Down 4.2 lbs this WEEK, for a total of 9 lbs down.
I have 3 more lbs to go to make my May 21st goal and 7+ more lbs to go to make my June 17th goal.
All of a sudden, it all looks VERRRRRY doable.
BOOM!0 -
Beeps - lol. Yeah, I don't think the BWM or anything where I have to put my face almost up against the part of a bench most people put their sweaty backs on (cobra snatch or YTWL) will be ones I randomly add to later programs. Awesome on the heavy lifting today!
I did cardio. Couch to 5k, week 6 day 3. Jogged for 22 minutes. Done with the interval weeks so next up is the just jog for 25 minutes 3 days a week. Will start that Monday.0 -
Welcome back Ali
lol at the BWM it gets easier, but never fun 
definitely not something I've willingly gone back to either lol
Well I finally got one. A friend request from a guy who is supposedly married but only has women as friends. Ummm yeah, no lol
I need a nap. ANZAC Day dawn service so I was up at 4am. Might go put a load of washing on and have a little lie down lol0 -
I was just telling a friend who is starting NROLFW about the BWM and was thinking how happy I am that I don't have to do it again. I wished her good luck
I'm three sessions into Supercharged Strength and Power 1 and oh my, the forward lunges are really challenging for me. I had to do them with the 45lb bar yesterday cause my hands had a hard time holding even 20lb DBs for all 15 reps, and it was a good balance challenge as well as really working my glutes. I've also been working on push-ups: I've been doing as many of the 15 reps as I can on the floor (it isn't many! Only up to 6 so far.) and then the rest off a bench. God I hate push-ups
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Pudding, just keep doing them- you will only improve! I used to hate them too. Now I am the only women I have ever seen at my gym who can do them properly. THAT makes me proud and sad at the same time. They're such a versatile exercise!
Hey, Ali!!!
Dawn you're hitting some great weights, holy cow! As for the BWM, I agree that it is definitely a mental test. I hate it. But I have to admit, once I mastered lunge jumps, it was a great feeling of accomplishment!
Beeps, I hope you meet those goals without getting too hungry!
I think I may take a full rest week. My back was so stiff and ouchy today for Zumba and glutes. I dont think its a nerve issue (it doesn't radiate or cause me pain when I am standing, only when I bend over or try to stretch it), but I do wonder if I strained something badly several weeks ago and it needs time to heal. I cannot stand rest weeks, but maybe my body is telling me it's time. May see a chiro for the first time-makes me very nervous.
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All BWM comments - lol. I did check the sticky on stages 3&5 so was somewhat prepared but yeah, I can see why some hate it and even skipped at times in the stages.
Barbellcowgirl - Thanks. Mastering lunge jumps is indeed an accomplishment, well done. I hope the rest week goes well for you as it does sound like you could use one.
Longish day at work for a short shift because of sales all ending today, which meant the limited number of people working close had to take down every sales tag (I got at least half of them done). Got out a little late then was kinda slow at the gym figuring out the different stuff for day B so it ended up taking me over an hour with light warmup and just 2 accessories at the end. Plus, I was really slow on the prone cobra cause I left my timer when rushing to get my stuff in locker so woman could get to her stuff in the locker above mine. I had to rely on watching my iPod to see time. Since it was shoulder accessory time and had the YTWL thing, I think I'll be feeling my shoulders tomorrow.
Stage 3 - B1
bar romanian deadlift/bent-over row 3x6 @ 70
partial one leg squat 3x6 just body weight. Aside from balance, my knees are not a fan. May consider another option cause I haven't had problems with squats but this one bugged my right knee in particular.
wide grip lat pulldown 3x6 @ 80 - tough but managed
back extension 3x6 @ body weight - awkward and hard to trust the little bench thing to not topple over
YTWL 3x6 with 5 lb dumbbells - did them separate after back extension as they are in different parts of the gym enough to make it inconvenient to do one set after another on each. Also found resting on my knees instead of sitting on the bench makes it a little better.
SB crunch 2x12 @ 25 - yeah I veered from the program on it
hip flexion - forgot to look up so did reverse crunches 2x12
lateral flexion - did 2x12 glute bridges with 25 lbs instead
prone cobra 3 x 90 seconds, okay but hard to watch iPod cause the light dims after a few seconds and that makes the time harder to see.
shrug 3x10 @ 25 - same as always
assisted chin-up with slow descent 1x5 @ 13 and 2x5 @ 12 - minor progress. Biggest struggle right now is the handles aggravate the calluses on my hands.
So late and must finish my protein so I can sleep. Rest day is tomorrow aka putting up new sales tags at work. At least I'll get a decent step count for the day.0 -
Just reading all your posts - awesome work! Tho Dawn you have reminded me that tomorrow is DLs, Single leg RDLs and split squats all in one workout......
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hehehe Good luck with that. 0
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Hi ladies. Sorry I've been MIA. It was a crazy week of 14 hour days. Didn't get to the gym once, but boy did I need the rest. Now, I need suggestions. I'm doing Spercharged and am about to go into Strength and Power 1. However, I'm still gaining weight. I'm monitoring my calories at about maintenance, and watching my macros. I'm coming off a rest week, but have been getting in 3 to four days a week, two lifts, one or two cardio. I lost 20lbs doing the original program. Now, I'm literally breaking my pants. Not sure what to do. Super low cals is NOT how I roll and I think it makes for an unhealthy lifestyle. I know I got here by not watching my food and over-eating. It just took a long time to catch up to me. Now what?0
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Maybe just squeeze in a little more cardio when you can, samntha14.0
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For me, it is a lifting day today!
3.5 weeks until my first (non-lifting-related) Event1 and I am ahead-of-schedule on my bodyfat loss. Which is great. I am not gonna step off the gas, though....just hoping that wherever I get for Event1, if I am ahead of schedule, makes it easier for where I wanna get for Event2 (mid-June).
And, I had to enter "scaleweight" numbers for the snorkeling we are doing in Iceland (mid-July), and therefore, my "number" is now set in stone! Maybe I will get BELOW that "number" (by mid-July), but it is okay if I don't get BELOW it.
I actually am on track to be AT that number by about early-June, I would say....and can either choose to MAINTAIN (forever) or to go a bit lower for Europe.
Being "lower" for Europe simply gives me the wiggle room that I want so I can enjoy myself over there....knowing that, for sure, no lifting for that entire Europe-month.
And, also knowing that, even though I really don't drink, I probably will want to enjoy a Heineken on the lawn of Sacre Couer, and for sure some beer in Germany!0 -
Thought I would share this from Bret C:
http://bretcontreras.com/12-observations-from-training-women/?utm_source=getresponse&utm_medium=email&utm_campaign=bretcontreras&utm_content=12+Observations+from+Training+Women,+Squats+&+Deadlifts+Won't+Make+Your+Waist+Blocky,+Impressive+Strength+Levels,+and+8+Considerations+for+Weight+Room+Training0 -
Nice work Beeps. Sounds like you've got some fun stuff coming up with your trip and all. Hope it all works out for you and things go great. And yay lifting!
Today was cardio day. I've made it to week 7 of C25k training and now it's just jogs. Today was jog 25 minutes, which wasn't too bad. Yesterday it was chilly and rainy but today was hot and that meant a little humidity. My legs struggled in parts but I kept going and made it all the way through.0 -
Beeps-love Bret. I read that earlier today, and am encouraged my waist won't get bulky . I'm off DLs for a bit anyway, my old back doesn't like them . Sounds like you have some exciting things coming up!! You're motivated, committed and successful! 0
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Got to the gym and it put me in a much better mood, even though walking in the child care lady said, "boy you look tired." Lifted well, ate well.0
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Oops, I pushed post before I was done!
Bbc-so sorry about your back. I've half heartedly rested mine for a week and lifted today. Definitely no DLs or good mornings for me for a while yet, but did WHTs ok . Enjoy the rest (I kept up with cardio).
Sam-I'm still trying to figure out a way to drop some weight, without having to drastically drop calories. I've been rebuilding my metabolism for almost a year, and I'm unwilling to jeopardize my progress for it. I'm trying to cycle my calories and keeping my carbier foods to only one meal. I'm finally down a bit, but not dramatic losses. Hope you can find a balanced way to do it. I added a bit more cardio.
Dawn-you're one strong and committed chick! Go girl!
Pudding-I haven't tried them with the bar, but want to! I was just reading about push ups today...my form is bad apparently. I'm gonna have to go back up to the bench and work on my form, sigh.
DNA-lol at the request, I just decline them. I felt bad, but got over it.
Ali-good to see you! Missed you!
I lifted today, moving on with the glutteal goddess program, final stage of it. I did the WHTs with contraction (I think that's what it's called-it's a one count up, 3 count hold, 1 count lower then repeat w/o touching the ground btw reps,). That was surprisingly hard!only at 90lbs too! First set my back was unhappy, but I got through it and it felt better. I did Bulgarian split squats and that seemed really hard too! I just felt weak today, only took a slight break last week, did some lifting, but not the program. Sigh. I'm still enjoying it, and did some uphill walking afterwards, so got in my cardio too. Off to a good start this week!
Keep it up ladies! You're rocking it!0 -
You guys are all doing a fantastic job. I took a rest week last week and then got up early to cook for a potluck at work yesterday so I'll be back in the gym tomorrow!0
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Got my group-lifting class in-and-done this morning.....I actually did a 35-minute walk before the class (I got there early), so that is enough exercise for one day!
Tomorrow is a rest day.
BOOM!0 -
Thanks, girls. I think I've just decided to do upper body this week with some WHT and maybe squats. It's feeling better again. I may have to completely avoid lunges and split squats for a while. They seem to irritate it more than anything. And DLs, of course.
Beeps, that sounds like a solid plan. I also read that article yesterday.
Good info.
Julie, there's much to be said for anyone who can do a correct push-up even from the bench. Most people simply don't know how and they're cheating themselves out of a great exercise.
Sam, I know you'll figure it out.
Keep up the good work ladies!0 -
Thanks for the great advice Barbell.0
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Long day. This morning I went to Grit Strength and managed to do some of the push ups this time as I set up a step on a bunch of risers to do incline ones. Then went to lunch with coworker at buffet place, hence the morning cardio/strength class. She wants me to help her get on track with her nutrition and might be trying out NROLFW soon. Then after spending too much time on the computer I went to the gym to lift. Oh, and I did some house work and stuff too. Also dealing with that time of month so all bloated and crampy. Blech.
Stage 3, A2
db one arm snatch 3x6 @ 27.5 - not bad but didn't quite have the courage to try 30 yet.
db one leg romandian deadlift 3x6 @ 27.5 - okay but still struggled a tad not to fall over.
bar bent over row 3x6 @ 70 - heavy but manageable.
db one arm overhead squat 3x6 @ 10&20 - Easier now that I put the heavy one in middle and not off to one side when doing the lift.
db incline bench 3x6 @ 22.5 - easy enough.
plank 3x 60 seconds - not gonna get 90 any time soon.
reverse wood chop 3x6 @ 12.5 - okay.
BWM ... Yeah, I did it one time and took lots of pauses but slowly made it through and just over 5 minutes by a few seconds. Last time I only had the timer set for 5 (it counts down and not up) so this time I put in 10 as the starting point). Made it easier to tell how long it took.
Bench 3x8 @ 80 - struggled but made it through.
Bicep curl 3x10 @ 20 - easy. I was too lazy to get the 30 cause others were over there. And I was tired.
Lots of rows going on so my arms are feeling it. The Grit Strength class had lots of pushups and some rows, then the different rows each day in stage 3. However, I do miss regular barbell squats and deadlifts.0 -
Dawn-great job! I still wobble with those one legged moves. Better than when I started, but miles to go! BWM does improve, I was surprised. Kutgw!
Bbc-sounds like our backs are sore in similar spots. DLs are definitely out for a while, in fact, looking back, it's always the move that aggravates my back. I've studies form and just seem to not be able to execute it properly. I'm looking for alternative, but know it's such a good exercise. Trying kettle bell swings and pull throughs to see how that'll feel today. (I doubt it'll feel good though ). I bought some arnica gel and love this stuff! Helped my sore back immediately!
Beeps-enjoy a rest day! You deserve it!
Love-glad you'll be back to the gym. You're wise to take breaks. I need to do that more (I will have a 2 week break coming for vacation in 3.5 week).
Sam-I just plain feel better when I'm working out. I'm not always excited to go, but always feel better afterwards. good for you!
I'm planning to hit the gym shortly to lift. I was really hungry yesterday so I ate to hunger, came in around 1750cals, which is fine. I'm trying to lighten up my daily cals, but when I'm insatiable like that, I know from experience, I need to eat. Hoping today I'm less hungry. I've added more cardio lately and suspect that has something to do with my appetite. Also going to have my RM an hour after lifting today, and only a protein shake before (if anything, not hungry now). I'm playing aroud with nutrient timing.
I'm at 159.2 today, and my average weight is about 159 now, which is down 3lbs from changing things up 8-9 weeks ago. Slow, but I'm figuring it out and enjoying myself in the meantime. I'm happy with that. I can certainly live this way and my workouts do well with it too. If I can stick with this and slowly whittle off another 10 lbs I'll be thrilled. 
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Yes to rest day....and, I can add to that the "I need to start job-hunting, again..." day.
My current contract now has an end date (I was advised yesterday): May 14
Buh-bye to the BEST workplace gym EVER!
Anyway....it is what it is.0 -
Darn it, Beeps! I'm sorry. Here's to something even better!
Julie, I've settled on the slow and steady method too. I am still able to enjoy things, but I know in 6 months I will see great changes.
Dawn, way to get it done!
Scratch what I said yesterday- I am doing no more lifting this week. My back was very unhappy this morning. I stretched and rolled for a good hour. It's a little better, but still very cranky. I think it may be my piriformis and glutes. After trying to do some stretches today, they are so incredibly tight despite my efforts to roll and stretch after workouts. Apparently I wasn't doing a good job.0
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