I lifted this morning! BACK - BB rows = 3x8x70; single arm inverted grip pulldowns = 3x8x35 each side, rack pulls 3x3x165, DB pullovers 3x12x20, DB shrugs 3x12x27.5

Beeps, I can't quote the science Schuler discusses, but one of the primary things I took from it was that as we lose weight, because we lose weight, our bodies don't require as many daily calories! Example - 2 women, both 5 4, both weigh 150, but one woman is 150 after losing 25 pounds over the previous months. Even though both are the same weight, and discounting genetics etc., the woman who has lost weight will have either eat even fewer calories or work harder to burn off more calories because of her weight loss or she will gain weight. It's not that starvation mode thing everyone claims happens, just that a body adjusts it's needs. He also says for most people, 6 months of dieting only - after that it's probably not going to produce any results.

Schuler also says which program isn't as important as doing it, doing it hard, and doing it with all you have. He thinks people spend too much time lollygagging around trying to find a program they like instead of just doing it.

He also suggests that Strong is designed to hit all those places that sometimes are overlooked, including balance work and that sort of thing - which I know I really need to get back to. The thing I liked and hated about NROL4W was all that "fiddly" work - because that's the stuff that keeps me mobile and flexible. No I really don't like single leg split squats etc. Actually I HATE them, but I know, as I am getting older, my balance is not good! I want to improve that! (NROL4Life also focused on those "getting older" issues)

Like you, I too am 10 pounds heavier than last year. I went away to trial in October 2014 and for a couple of months, no workouts, little sleep and mostly horrid food. I have struggled to get back to all the things that I know are good for me since then!

...and we have another trial starting the first week in February 2016, equally as long. I will be living in a hotel, eating deli food for the most part and surviving on a few hours of sleep nightly.

So my immediate and current 2016 goal is to get these 10 off so I am back even when this new trial starts!

Yeah I recall being quite fed up realizing that as I lost weight I had to eat less! But then again, it was even harder to eat more once my energy expenditure increased and I wasn't getting enough fuel. Sure I lost weight but it became unhealthy. I'm now about 10lbs over my previous 'goal weight' but much healthier for it. And with leaning out and muscle gain, most of my measurements have stayed about the same. It's hard to juggle the weight loss, diet and health at the same time. That's why I don't look at my weight anymore but rather my body fat % which tells me a lot more about how my body is going than the scales.

I think I may have to get Strong too. I'm happy to plod through what I'm currently doing, but it would be nice to have another book to read, and like Dou, I like the way Lou writes.

Today's achievement so far (its 9am), is that I did a gym session and I haven't completely lost my *kitten* with the kids (only a little bit ).

Three more days of school. Just three more days...

And eight days of work.

Combat done. Over cals because I ate fudge. Long day. Hoping for a good night's sleep - supposed to be DL day tomorrow and I can't even imagine having the strength.

Hoping too to receive Strong for Xmas/ Bday.

Beeps, you should never feel lame! I know your work ethic makes you feel that way but really, the word has radically changed and jobs, career paths, the whole employment landscape is not what it used to be. You should instead simply acknowledge that being without a job is stressful to you and you react sometimes! I totally get it, and I totally honor it. You get a double BOOM today !

DNA-Hope the time passes quickly for you!
Beeps-(((hugs))) the low calories thing isn't sustainable long term, but I've seen limited success with short bouts of it. You've had seasons of great results (before Europe for instance?) and I think we all have seasons. Be gentle on yourself. And good job on lifting!
Dou-glad you didn't hit the gym...hope you feel better fast! Bummer on the ibs. Hope you can find a balance with some yummy foods that agree with you. My Dh and dd(12) are GF and ice cream is their friend .
Jo-yum! Fudge!
Dawn-jogging after lifting? You inspire me...not to jog, that's crazy talk , but to add some cardio or at least take shorter breaks btw my lifts

I just made the most delicious jambalaya! Why have I never made this before? So what if the kids don't Iike spicy, have some plain chicken and rice . I'm skipping the rice, but Dh will like it. Making my nose run! (I'm fighting a cold. Maybe I can burn it out?)

I lifted today. It felt great! I deloaded my BOR by 5 lbs and felt so much better with ROM. My squat form was good too! Yay!

I had a long post typed out. Not sure why my phone did not post it. I can't remember it all.

Strong book came in today. YAY!

My short term goal is to continue walking and lose 5 pounds by 12/31.

Long term goals; Begin lifting. continue walking, and lose 20 pounds overall. I want to feel strong again.

Sounds like you are doing well Jo. Stomach is my trouble-y spot but I can always envy/appreciate the success others see there.


I lifted last nigh after work. It was a long night with needing to get gas (attendant was quite chatty) and stop at another store for work supplies cause we're running out and freight isn't coming till late tonight. So, after lifting I just ate some turkey my roommate had cooked then went to bed cause I got up earlier than normal this morning to take supplies in to work before coming home to nap.

Another day on PHUL for me. I am liking it so far, though still go meh to calf work and bicep curls. My elbow got a bit cranky from the skull crushers but think I need to back down a little since I know the weight now of the ez curl bar. It's feeling better today, but was cranky yesterday. I'm trying to do more sets on the hypertrophy days also so we'll see how it goes, since can do 3 or 4 sets.

36 - lower hypertrophy

front squat 3x10 @ 85 and 1x6 @ 105 - had a long sleeve shirt and the bar slid on the last set hence the 6 instead of getting in 8. It was heavier though at that point and more challenging. Hands/wrists are not up to par for that amount and won't be for a while, 85 still makes them grumpy.
bar lunge 4x8 @ 75 - I've not increased much cause lunges aren't my fave cause the knees and they do twinge a tiny bit with these but nothing at all with squats.
good morning 4x10 @ 70 - first time switching between sets and not keeping weight the same as lunges, not too bad as I don't want to increase a lot on these.
leg extension 4x8 @ 80 - changed the seat so it felt better overall
leg curl 4x10 @ 70 - tough but think I situated better on the seat and felt more in hamstring this time than before, though still a little in the calves.
seated calf press 4x10 @ 105 - still meh, I don't even rest as long as any other exercise cause I'm ready to be done and yeah, #teamnocalves

Normally, I would be working freight most of my shift today but because weather/truck issues, we won't do much today. I'm going in later than scheduled in fact, so I can work extra tomorrow to get more done then. Fun times.