Not been posting much - mostly as I have nothing to post about, lol. Have been working out, but nothing special. Today I am going to attempt front squats for the first time since I did NROL, which seems like years! Could be interesting as have totally forgotten how to do it. Also going to switch leg press to single leg, as with the increase in weight (now at 330lbs for 3 x 8-10) , it is starting to hurt my back. From some research, this seems to be a common issue and the single leg seems to be an easy fix, so we'll see! Have a great week ladies

Thanks beeps but it is quad activation I'm after more so than glutes. My issues are all at the front, not the back

Not as sore as I expected after yesterdays lifts, which is good. Although my chest is feeling it a bit, making deep breathing rather challenging. Could be interesting at combat tonight!!

So tired but I'm back. After vacation had two days that equaled 19 hours total at work but decided on day 3 of being back, it was time for the gym. So, even after an 8 hour freight shift, I went to the gym. Had been over a week and I missed lifting. Decided to do the lower hypertrophy day since before my max tests I last did the upper hypertrophy. This way also I'll be doing upper on Saturday as I think I have my schedule figured out. Did a slight de-load but not on all of them as with hypertrophy day I'm at lower weights anyways, but I did feel my legs a bit more than usual during, so we'll see how I feel tomorrow.

24 lower hypertrophy

front squat 3x8 @ 75 - fine, slight de-load though not much, but felt it a bit in my quads
bar lunge 3x8 @ 65 - same as before, slow but manageable
good morning 3x10 @ 65 - in between lunge sets, nothing unusual here
leg curl 3x10 @ 60 - minor decrease but felt good, also extension was occupied so slightly out of order
leg extension 3x8 @ 65 - decrease too and tad challenging but managed
seated calf 3x10 @ 90 - kept the same and easy enough

Now to find a little more protein, try to write a couple hundred words, then sleep time.

Sorry beeps
Dawn-good job! You are a machine woman!

Just finished my third lifting session this week! Yay! And I did 2 days of cardio too! Bonus! Eating has been bad, but my in laws flew home today so I'll be back on track. New goal-keep working out faithfully through the holidays and try to keep my eating on point. Not expecting to lose anything, but plan to maintain and maybe even out on a little muscle or give the metabolism a boost!

Praying for Paris...what is becoming of our world?

Hey, ladies. Long time no chat. I see LOTS of new people.


BEEPS! I am here!

The plan : Start lifting by the new year. I am sure I'll have hip surgery to repair a labrum tear in the next coming weeks. I don't think I can lift for 2-3 months after that.

I found you again! Thank you Mary and Beeps, thank you for asking why, for showing me how to get here again! After the interface changed, all my groups disappeared. I feel like a beginner again!

I have been really struggling. I have put on 8 pounds this year, I have been inconsistent at the gym especially recently, as I am in the middle of prep for a trial scheduled to begin the first week in February. I usually work 12 hour days anyway, but during trial prep I work even longer hours. I have to choose between sleep and gym on those days, hence my inconsistent visits to the gym at the moment.

I have lost strength in most lifts but, mainly in my upper body which has always been the hardest place for me to make gains. My OHP is 40x8x3, my bench is 50x8x3, my pulldowns are 60x12x3, rows are 55x8x3 and back extensions are 25x12x3

My legs/glutes are a little better, squats 85x8x3, DLs 100x8x3, hip thrusts 45x12x3

I have been doing this program found on SimplyShreddedcom but not with enough consistency yet.

I am glad to find you all again - and I see many new names!

Ok, so I've read back a couple of pages. Beeps, what is V-day? Dawn, you have some impressive numbers there, I'm especially impressed with your #80 OHP back a couple of days. Julie, new book? I'm curious.