Untamed Strength, day 2.

Bench: worked my way up to 100lbs x 8 reps, starting at 45lbs. I tried 105lbs but failed.
Dips: attempted but my arms were gassed so I fell on my butt instead.

Actually quite impressed, I haven't lifted since mid November but my bench seems to not of changed. Time off got me to reset habits for better form I think.

Upper hypertrophy also!

Barbell bench - 50# I feel this in my anterior delts only and they say they are weak
Chin ups 3x5 BW
One arm DB rows 35# 3x10
Side raises and front raises 3x6 10#
Push presses 20# DBs 3x8
Biceps 15# 3x12
Flat bench flyes 15# 3x10
Turkish get ups 2x3 each side 10#
Plank rotations 2x8 each side 10#
Commandos 2x10

Ariadnula wrote: »

I've been reading around, thinking about adding things, looking at Strong Curves, new rules, PHUL, and last night looking up ice cream fitness ... But today I gave myself a bit of a talking to about just sticking to what I'm doing for a while! I've only been doing this since Sept and I haven't given it a proper chance. Focus.

I read this and my first thought was "yup".

I've been doing SL for just 12 weeks - very much a newbie in the grand scheme of things. Yet in that 12 weeks I've also done stages 1 and 2 fully of NRoL4W....and now that I am heading for stage 3, I've found myself getting anxious about how I will fit it all in. and whether I am asking too much of myself on every workout.

So....thank you for saying what you did - I am going to focus on SL with accessories (I really want to get a chin up/pull up this year), and strenghening my core and back (learning from this latest injury). Some of those accessories might be moves from NR, and if I can't get anywhere near the squat rack when I want to work out, I might revert to a NR workout session, but basically, I'm focusing more on those SL sessions with a view to steadily increasing the weight and improving form for a few weeks more before trying something new.

Gym tonight after work....going with hubby - always a bonus

Um, so I think someone turned the gravity up at my gym last night because everything was extra heavy.

The gym was packed too... it took me nearly 2.5 hours to complete my workout! It's something you might want to consider if you've been thinking of switching from SL to ICF of PHUL.

Squats: 72.5kg - 3/3/3/3/3
Deadlift: 70kg - 1x5
OHP: 25kg - 3/4/4/4/4
Row: 42.5kg - 5x5
Close Grip Bench: 12.5kg - 3x8
Barbell Curls: 15kg - 8/7/6
Cable Crunches: 21.6kg - 3x10

canadianlbs wrote: »

andylllI wrote: »

Commandos 2x10

what's a commando? or dare i not speculate?

Forearm plank to hand plank to forearm plank to hand plank while maintaining hip stability. Even harder if you go up and down a step.

Hello everyone! I'm starting SL on the 12th and will be spending the rest of this week perfecting my form before I get started.

Any advice for a newbie?

@dcresider Thanks for the advice! I do plan to start light (Squats 45, BP 45, OHP 45, Row 65, Deadlift 90) as the program recommends.

Do you all recommend adding some sort of cardio, considering I am trying to lose weight? I do walk during lunch breaks - about 20 minutes a day, 4-5 days a week. Should I be doing something more intense by way of cardio, in addition to the lifting?

my advice would be to get regular form checks either from an experienced lifter IRL or by uploading video here or in eat, train, progress. Its very easy for form to suffer both right from the beginning (mobility) and as the weights get heavy and it is very difficult to assess (IMHO impossible) from the mirror.

@andylllI thanks for the advice! My husband lifts, so I could always have him watch my form and give me advice. I'm starting SL on 1/12/16, so I'm planning to use some of my free time (what is free time when you have four kids and a full time job? LOL) to practice my form before getting started. Thanks again!

Rest day for me. :-) Feeling it in my shoulders from last night.

@tiffanylacourse - I can add in on the cardio as when I first did SL, back in the end of 2014, I did do some walking. I started by focusing on nutrition and walking a little before joining the gym as I decided to get a little healthier. Weighed 211 at beginning, just under 200 when started SL. However, I do agree with the general that you don't need to add anything in order to be successful. Calories are the bigger factor in the weight loss aspect. For me, lifting and cardio gave me different goals and things to focus on besides the scale. I made goals to do a 5k and later added 10k, so worked up to being able to run in order to reach that goal. I started with walking and did do some treadmill walking after lifting often during those 12 weeks doing SL. Weightlifting is just awesome but working up the numbers, learning neat things like deadlift and even some of the weird ones during my break from SL for NROLFW, also was something non-scale related to work towards. So, if you like cardio and want to add it in, or have some other goals that will be achieved by it, then go ahead. If you don't really care for it, then you don't need to add anymore than the lunch walks. I do cardio now, even with PHUL because I have a 10k obstacle run in spring and planning to sign up for an early fall half marathon. Either route you go, have fun!