@Pmagnanifit - Hi there. Good luck and you can always get creative with household supplies if necessary.

@carezzz - Welcome. I am not even sure what 30 % equals. Might have to look it up out of curiosity. I have to admit, I ignored the food section for most of NROLFW but went with specific grams instead of percentages. I am trying to get at least 80 grams of protein a day, though don't always succeed. Even many months later, I'm still working on hitting protein goals.

Long interesting day. May need to post in random chat spot along with that guy in the gym at some point, maybe tomorrow after sleeps. Brunch with coworkers was nice mid day except it took over 45 minutes to get a table so I had to order my meal to go. But I had a chocolate croissant and chai latte while at the table. It was delicious but need to remember to ask for soy next time cause regular dairy latte means I'm nauseated for over an hour afterwards. Got to eat my food at 7 pm at work, so it gave me stuff for all day, plus ate a couple of macaroons before lifting. Tonight was lower power and it was a long one because I rested more, did extra set and added a thing that involved some set up time. Not bad overall but looking forward to sleep cause tomorrow is day off from work and rest day at the same time.

55 - Lower Power

squat 3x4 @ 180 - Felt better than last week, slow but all decent reps.
deadlift 1x4 @ 185, 3x4 @ 195 and 1x4 with straps @ 220 - going well so far
leg press 3x8 @ 230 - eh, right hip near back got cranky so not as great
leg curl 2x8 @ 80 and 1x8 @ 70 - hamstrings have been sore for a few days so struggled again with these
standing calf 3x10 @ 105 - eh, calves
hip thrust 3x10 @ 115 - okay though struggled a tad with balance of the bar
jump squats on aerobic step 2 x 10 - trying to get a jump thing in to work on that

Not bad overall. The hip thrust I tried over in the deadlift spot, which worked decent. I used an aerobic step and some risers to get it tall enough. Had hoped to do the jump squats between sets but height wise doesn't work out because it would be challenging for me to straddle the step at where I need it to get enough range of motion for hip thrust. So, guess they will be separate. Was interesting to try out and may keep at this set for a while, though with extra set up it makes the overall time frame longer than before, but that's okay cause often I get Monday off from work so being a bit later at the gym isn't a problem.

Now, sleep.

Great lifting ladies! Inspired!

I just did upper body, went with Dh who had to get back for a work call, so I didn't get to finish my tricep skull crushers. I'll add some dips later. I thought I was killing it on my bench today. Knocked out 5 reps, no prob, I'm a rockstar! Second set, 5 bam! The I recalculated and was short 10 lbs. makes more sense. Guess I'm not a rockstar, yet! Added the 10 and as able to do 4 reps twice with some real effort! At least I make myself laugh!

All good though. Enjoying this plan and feel good. Scale up, stupid scale. Adjusting my eating this week and hoping for a loss some day!

My new strength training coach sucks! After the 60 minute session with her insisting I do her workout, which was totall lame, I did 4W level 1 6a .

mmebouchon wrote: »

My new strength training coach sucks! After the 60 minute session with her insisting I do her workout, which was totall lame, I did 4W level 1 6a .

That sucks. Can you choose someone else at your gym?

I'd forgotten about side planks! Have not done any ab focus work for a long time. I used to be able to do side planks with the top leg elevated..... bet I can't now lol.

Finished night shifts this morning. 2 hours sleep, lifting (DL day) and a swim. Then shopping/ chores. Then picking the kids up and making dinner. Now I feel my entire body is complaining and focusing this complaint in my hamstrings. Talk about weak/ wobbly legs!!

Couple of days off now, then 4 shifts and ANNUAL LEAVE!! So ready!!

I'm with Jo, haven't done core specific work in a long time. Don't miss it either . Good job on the side planks ladies!

Jo-you can use a break! Hope you get caught up on sleep in there somewhere!

Sam-yes, they have the 2.5, and I use them all the time. I added the 5's cause that's the weight I was SUPPOSED to be lifitng, and thought I was killing. No wonder it seems easy! You're doing great! Great job fitting it back into your routine. I like that you understand where you are in life and what you want to get t of your workouts. I get distracted by other people's goals sometimes and get what you are saying. Kutgw!

Good job beeps!
Stephie-keep up that lifting, going good!
Mme-bummer! That is a fear of mine, and why I haven't worked with any trainers at my gym . They seem too enamored with the machines.

Lower body today. Added weight or reps to every lift, yay! Squats went well, DLs improving, felt good doing them, added a bit more weight, and stopped at 3 sets recognizing my back was starting to get sore. That's a big victory for me! Calves (which I don't care about, just happen to be in this routine) are evidently a strength of mine? Doubled what the ripped guy next to me was doing. Won't lie, felt good to be stronger in some lift, even lame calf raises! Ha!

I like this routine. I feel good, I see and feel progress, and I'm enjoying my sessions.
I added more carbs yesterday, and dropped cals a bit further. Feeling good and already down a bit. Hope this'll be my season to shed some fat!

Hope you're all doing well!

So some part of me decided that despite 2 workouts yesterday (on 2 hrs sleep), getting up at 5.30am to lift would be a good idea. Getting up (after 6 hours sleep) was ok, so got to the gym. Whereby my body totally refused to cooperate. Or more specifically, my shoulders, which though OHP was freakin' impossible and even my usual accessories were a struggle. Didn't even contemplate pull ups. Sigh. Feeling emotionally worn out too - work is hard, our pet guinea pigs died in the heat yesterday and the kids were devastated. Feeling crap for not bringing them inside And then to add to that, my sister rang to let me know she had a miscarriage

Went back home and slept for 2 hours.

So now having a bit of a lazy day - kids got friends over in the pool and I'm sat around trying to finish a scholarship proposal. I have vacuumed and mopped. Will leisurely iron this afternoon. Not that this can be considered a leisure activity but it's nice not to have to do it in a rush the night before everyone needs clothes ready. Also got to drive kids to the city to meet hubby after work - they are going to watch cricket while I go to combat. That means a quiet dinner to myself (unfortunately I still have to cook it).

My shoulders are probably not going to function after combat so it's a good job tomorrow is squat day. Really it should be rest day but my work shifts make rest day later in the week. I hope everyone has a more fun/ successful day than me!! Go kill it for me

Stephie - Thanks. I did get some sleep and I'll sleep in tomorrow too cause I don't have work until 4:30 as it's a short cashier shift.

Beeps - Good job lifting and hope you had a great dinner. I don't think I could even do a side plank. The regular were tough enough and I quit doing them after NROLFW.

samntha - Woot for the big girl plates. I should probably do some ab work. Female trainer recommended doing core work more but I haven't been. Sit ups (or well crunches cause we weren't doing the full sit up) are weird cause I don't push my back down against the ground, so I have to concentrate on pushing my lower back down first each time. Oh, and we'll see on the 200 squat. I tried that in my max tests and failed but maybe soon that will change.



Very long day today but I managed to accomplish a few things off my list. I went to a running store up in Portland and ended up getting two pairs of shoes to go between as I get training for the half marathon. One pair was 50% off, which is why I went with both. Two brands but they are similar in style with one being a lesser known brand. Got the Altra pair on clearance cause a new model came out. The other running shoe I got was a brand called Topo. Both have a bit of a wider toe box but are still on the minimal side as far as cushion is concerned. Shoe guy was pretty nice and gave me some stretch tips to work on my hip issue cause I need to do some mobility and foam rolling one of these days... Then I went to the Nike Factory store and found a pair of cross bionic on sale, so now I have shoes for lifting too. Yay shoes!

Gym was packed too cause I went after 6 pm but after the drive and 5pm Portland traffic X.X there wasn't a desire to drive home then turn around later to get to the gym. Very long session with the cardio after lifting but glad I got it all done.

56 - Upper Hypertrophy

incline bench 4x10 @ 75 - decent and might try 80 next time.
seated row 4x8 @ 90 - decided to try increase as I've done 80 for long time, challenging but managed to do it.
lat raise 4x10 @ 12.5 - still a challenge by the end
db fly 4x9 @ 22.5 - a little harder now but still not too bad
one db row 4x9 @ 35 - still feels heavy but make it through
cable bicep curl 4x8 @ 60 - finally tried to increase
tricep ext 4x10 @ 80 - tough but not bad
face pull 4x 10 @ 50 - although got them all, really feel them during the reps.

Then 5 minute warm up, 60 minute jog though paused part way to reset treadmill cause 60 was all it was going to allow total and about 10 minute walk cool down.

Sam, having done both, I actually prefer the splits. That's one of the reasons I haven't started STRONG yet, although I do intend to do it.

@samntha14 sounds like you got a good trainer. Good work on the lifts.
@DawnEmbers good deal on the shoes! Good for you working on the half marathon. Learning to run is on my bucket list.
@suelegal I don't think I can get my money back but if next Monday is just as lame I am going to try.
@kimiuzzell congrats on the pr! Celebrate it!
@Beeps2011 sorry you are struggling with headaches. Stress can bring them on for sure.
@jo_marnes how terrible that your kids and you lost your guinea pig from the heat.


Todays trainer was way better than Mondays and seemed much more knowledgeable about strength training. I did NR 6b before I met with her just to make sure I got it done. She put me through an hour of super sets of 3 exercises doing 12 reps per exercise and 3 sets. It was fun and a good way to work on endurance. No rest breaks until all 3 sets of 3 were done. Then 3 to 5 minutes while she explained the next super set.

Dawn - hope the gym by work and home is suitable!
Beeps - I like strong too
Sam - Overall conditioning is why I picked strong in the first place, I felt like stronglifts 5x5 was backing me into a corner, and not making me well rounded. Especially true as I have weight to lose and I think an overall programme works better for that. I would eventually love to work towards some serious strength goals, but I can accept that right now isn't the time for that.

My little girl (10.5 months) is teething really badly and has just learnt how to walk, so nighttime has become interesting

On top of that I am studying for my final professional exam in April, and cooking all mine and my husband's meals from scratch to both save money and to make better nutritional choices. It's all a bit too much right now!

Got S1A done today though:

Plank 2 x 30 secs, I need to find something to focus on during these, today I was looking at the clock the whole time which was completely rubbish
Bird dog 4 x 15 secs

Squat 2 x 12 @ 40kg
DB 3 point row 2 x 12 each side @ 10kg - I actually wanted to use 12's here, but someone else had them. Choice of 10's or 14's... I picked 10's
Step up 2 x 12 on 18" box - no weight again, pushed off with bottom leg. Needs work and I need the 12" box!
Push up on 18" box - 10, 6, 5 - smith machine was broken, gah, so did these on the box. Clearly the box is lower than the smith machine setting I used on Monday!

Then finished off with 5 rounds of "intervals":
60 sec: gentle jog at 9kph
120 sec: slow walk at 4kph while texting hubster

It's my 4 year wedding anniversary today, so will be a lazy evening of poor food choices - never mind, at least I actually did some intervals to make up for it slightly.

Bleh.... I have a kidney infection - that is all

@StephieWillcox - happy anniversary!! I remember that boredom from nrfow and I all reading the care instructions on my workout towel! Boring! But good job on the workout!
@Beeps2011 - glad you're liking strong! Hope the right job comes along soon. Hang in there!
@DawnEmbers -you are a lifting machine! You really should consider a competition of some kind . Hope the gym deal works out!
@suelegal - ouch! I've had those before, years ago. They're rough! Rest and hopefully you'll be feeling better soon!
@samntha14 - ah, doms, the painful reminder that you did something good! Youre doing great getting back into the routine! Kutgw!
@mmebouchon - glad you liked this trainer better! That's quite a workout! Back to back? Are you beat? Good job!
@kimiuzzell - rest day when you ache is great! And good job dialing in the food side and dropping some BF!

I'm doing great, I changed my macros around this week and love it! My workouts are better, I feel great and the scale is finally heading down a bit! Slowly, but I'm good with that. did upper body hypertrophy today and it went well. Added weight to my DB flyes, finally. Felt good

Have a good day all! I've got a friend coming to stay with us tonight through the weekend. So, I'm off to clean