Jo - look after yourself! Listen to your body. (easier said than done, I know, but...)
Sue - glad you are feeling better and hope trial all goes swimmingly for you.
Steph - when I did stage one it took me ages to realise I was doing step ups wrong. I haven't done them for a few weeks but really should remind myself of correct form before I go back to old habits when I least need to!
Dawn - you are certainly an inspiration, One of my goals is "no excuses" and when I see posts like yours, I realise that I really do have no excuses. If you can find time to lift, then so can I!!

Will be heading to the gym after work this evening - looking forward to it as always. I'm still doing ICF rather than NR but do find myself doing some of the NR balancing bits as being good for my core etc. I'm sure to come back to it proper in due course though!

Foodwise I'm doing alright too - am finally working out what I need/want/etc without saying "I can't have.....", the nutrition pie chart on MFP is invaluable - I had NO idea previously (other than when I was on Atkins or something stupidly similar) about my carb/fat/protein split and how easy it is to get right out of kilter.

This week is 3 months since I switched from being a cardio bunny to lifting. Best three months in the gym I've ever had.

And this week I am feeling less bloated and slightly firmer of waist.....coincidence? hmm, maybe, maybe not!

kimiuzzell wrote: »

This week is 3 months since I switched from being a cardio bunny to lifting. Best three months in the gym I've ever had.

Home from the gym...got all my squat reps at 65 kgs for the first time and a new best DL of 72.5kgs. Worked really hard to the point I finished up with side planks but couldn't even lift my body weight on my arm/ shoulder.....I was beat!!

One more week of Stage 1 for me. Yay! I did add 3x5 negative pull ups to the end of the routine today. I want to be able to do pull ups, so I'm adding them into the As. I also did a form check video of my squats, and while I'm getting below parallel, I'm not keeping my chest up enough, so today I did squat to a box that was a couple inches above my parallel line to work on that.

Also, I noticed today that I'VE GOT LINES ON MY STOMACH NOW! Sure, there's still quite a bit of fluff, but whatevs, THERE'S LINES! They weren't there when I started this. I even changed my profile pic to show off my new lines. Let the fluff hang out. LINES!

I keep on looking at them and touching them. I can't help it.

Adding a woot for the lines too.

Ended up lifting last night after work because coworker wasn't able to make it due to her mother-in-law's recent health issues. So, I did lifting then cardio late at the bigger gym. I must admit I'll miss the pool and sauna just a little even though I rarely used them.

For fun I did a 1 rep max on bench to video for a bodybuilding.com thing. Will have a youtube of it once I get my dropbox or bluetooth to cooperate so I can combine videos since I didn't show the paper before the lift, but did with the weigh in (showed after the lift cause awkward enough filming at big gym). Had the one guy I see all of the time offer to help me film if I wanted different angles to check form, so that was nice. I might need to do that next time. Film my working set cause I'd never seen myself bench press before. Short clips are up on instagram cause I was excited.

62 Upper Power

1 rep attempts
115 - had a decent pause and went way easier than expected considering I failed last time I tried it back in beginning of November.
125 - not as much of a pause so not 100 percent it counts in the thing but I still got it up so I'm counting it as my one rep max cause OMG. Made my year goal already on bench. Woot!

bench press 1x4 and 2x3 @ 110 - tired so struggled cause rep test thing
db incline 2x10 and 1x8 @ 35 - same, okay but feeling it
OHP 2x5 and 1x2 and 1x3 - I got bit off on the last set so ended up splitting it up
lat pull 3x10 @ 80 - nothing unusual
overhead tri ext 3x10 @ 40 - did between lat pull sets

Also tried the rowing machines, not sure what I was doing but did it for 15 minutes. Then did an easy swim followed by less than 10 minutes in the sauna. Kind of like that so need to go in there again even if it means wearing a pesky swim suit. I have one that was my mom's and it's cute but bought more for the look than anything else, but covers my stomach so that's a plus. Tad big. I need to get my own suit this summer.

Tonight will be lower power at small gym after work.

Hi 7year congrats on the lines!
Hi Pudding Kim's right just keep at it.
Hi Nufertiri
Congrats Kim on the pr. You have just done wonderfully. I assume this means no more back troubles.
Beeps how did you like Strong?
Dawn can we see your video?

So last week was a bit of a yuk week, sore joints muscles etc. but whatever bug it was seems to be gone! It was my second week with the trainers and I have decided to drop the Monday one. We really didn't see eye to eye on the weights, she didn't really use them. Anyway the good news was they refunded my money for the Monday sessions, even the ones I had done. I think I will keep the Wednesday trainer but I will decide for sure this week. I have to say Friday working out on my own was the happiest for me. So I technically finished stage 1 level 1 NROLF4W but I am planning on doing at least one more a and b. Then maybe switch to a different NR book. I am think my shoulders aren't going to do well with over head push stuff.

Beeps - Just haven't swam much in years. Aside from the uncomfortable factor with swimsuits while being obese, I was in small town wyoming and northern utah, so just didn't really have the need for one.

Bench video... I have a couple clips up on instagram (username is Fiction2Fitness) and I will be making a youtube video once I can get the thing to download on dropbox or something to get it from phone to laptop. I have to combine two videos for a competition thing on bodybuilding.com but once I get it together, I'll post in here and the Stronglift group.

Tonight was kinda meh. Really long workout trying to figure things out and get all set up that I needed. Squat had some issues, plus the weights shifted more than usual so I finally used the clips. Will deload if next weekend doesn't go better. Did try rack pulls but the lowest setting is too high for me and even standing on a 45 plate it wasn't quite right. Will have to work on that one. Took forever to get through everything but I don't work for the next two days as long as no one calls me in. Going to be a late night and tomorrow is rest day.

63 - Lower Power

squat 3x3 @ 185 - barely. Rough this time and had some plate moving issues.
deadlift 3x3 @ 205 - not bad. Skipped using the straps this time cause long rest periods and set ups.
leg press 3x8 @ 220 - okay.
leg curl 3x8 @ 80 - easier on the small gym machine
squat jumps on aerobic step with 4 risers per side, still awkward but need to work on jumping
hip thrust 3x8 @ 115 - they don't have 35 plates and I had to weight down the bench to keep from moving but made it work. Also, no bar padding, so that will be a challenge.
rack pull 2x5 @ 135 - attempted but will need work plus I'm short...

Now to finish typing things up and get some sleeps. Yay day off!

Ooh good news on noticing a difference in your shape!!

No gym for me today...rest day. But I did go out at lunchtime and buy a 6kg and an 8kg kettlebell and farmers walked them from the store to the car, including two flights of stairs. My arms certainly felt it!!!

Great job 7!! Lines rock!!
Dawn-empty gym? I'm jealous! If I go in the evening I still see the resolution crowd. Mornings are so much nicer!
Kim-great job!! WTG!!
Beeps-you too!! Mediocre is better than not at all!
Pudding-you're doing great, just keep lifting
Mme-sorry you weren't feeling well, glad you're on the mend.
Stephie-lol at the older lifting lady. That's great! I want to lift when I'm old and gray too. Good job lifting!
7-sorry about the elbows! I think about it during barbell curls and such. Hope they're feeling better and you're able to lift!

I hope I got everyone. Sorry if i missed you! I started this 4 days ago! I'm doing well, lifting a bit more each week, added 15-25 minutes of cardio on lifting days, hitting my deficit, jeans fitting better...all good stuff. I've been really consistent for about 3 solid months. Haven't missed a workout! That's big for me and my sore back. I'm encouraged and feel like I am finally moving forward again, not just spinning my wheels.

It is great reading everyone's posts in the groups. Love it.


Empty gym, yep that's the perk of the small one I switched to as not many go there yet. 24 hour fitness was great but even 10 people at 11 pm, and a couple still at 1 am. No way would I have gone at 6:30 pm there cause machines and weights are all busy with so many people in there. This location lacks a few items, Anytime Fitness, but it also is pretty empty.


And here is the youtube video. Some reason the video from my phone is a little wide screen ish so looks a bit odd. I struggled to combine videos but forgot to show the paper before the lift. It was combine or wait and redo. Next time I'll try and just upload from phone but show the paper at the beginning of both. Not sure if the 125 will count but even 115 isn't too bad. Need more women to post videos on the site for competition.

https://youtu.be/G7KzM2hPVD4

Amazing job Dawn! There's no other word for it. The performance in the video and on instagram are astonishing

Julie, sticking truely to the plan is even greater taking into account the recent Holiday season With many seductions to try and reasons to skip workouts

7year, you can be proud of what you've reached so far - and seeing the transformation steps is just sooo good!!


Started with stage 2 yesterday - and man was I done afterwards Unfortunately I can only workout in the morning, and then directly head off to work. But it will get better, or at least so I hope
Also just ordered a reward for myself on the progress reached so far (ie: start working out and still sticking to it): blackroll set. Hope that will help with the soreness after trainings

Lessons learned for 2A so far: will revert back to lunges with dumbbells. In stage 1 I did the lunges with a barbell, but that's a bit too challanging with the elevated foot now. Maybe I'll master the form and can increase the weight again somewhen in stage 4, and then go back to barbells... but no need to rush now.
Also not getting the drill for the FSPP yet... Used the empty barbell on the first set and felt it quite too easy - but the next increase is 2,5kg each side, but that seems to be too heavy Could keep the back flat on the push, and also the wrists hurt... Maybe also go with dumbbells next time
Also totally forgot to go up to the toes on the push - again: next time...

Now I'm equally afraid and curious on workout B, due tomorrow morning

Nice Dawn.
You all have been very busy. I've been busy clearing snow, snow and more snow. We had over two feet on Saturday. We did make it to my aunt's wake Friday night though, so that was good. Saturday I literally sat on my *kitten* ALL DAY. It was awesome. Sunday I shoveled for three hours. Sunday I shoveled another two hours and today I only had to do a half hour. I'm counting that as my exercise. Today I"m being lazy though. I could have gone to the gym. I should have gone to the gym. But I didn't. I'm not tracking my food this week either. We are unbelievably cash poor this week and I'm just eating whatever we have. Mmmm, frozen waffles, lots of frozen waffles.

Beeps - pfft, know what you're doing. Pick stuff up then put it down. lol Kidding. Nice work as usual.

samntha - Definitely a workout that snow shoveling and mmm waffles.

Stephie - bar was ready with weight so yeah, why not deadlift.


Last night was a very long workout session and busy. Went to bigger gym at 10 pm and there were over 20 people there. Thinned out by the end but still. Did lifting then around 70 minutes of cardio which I followed up with 15 minutes in the sauna. Quite tired by the time I got back home after 1 am.

64 - Upper Hypertrophy

incline bench 4x8 @ 80 - felt easier at bigger gym not in rack
db fly 4x8 @ 25
one db row 4x10 @ 35
seated row 4x10 @ 80 - 90 was too heavy, different handle attachment too
lat raise 4x8 @ 15 - challenging but a tad better
cable bicep curl 4x9 @ 60
face pull 4x10 @ 60
tricep ext 3x8 @ 90, 1x10 @ 80 - increase was a little too much so did a set at previous weight

Then warm up and cool down walks with 60 minutes of running in between. I like going in the sauna except the whole swimming suit part. Two guys were in the pool goofing off around that time too, splashing each other and doing who knows what out there, just being noisy. Still, might try sauna tonight after work. Doing lifting very soon but might go use the rower for some late cardio.

Just catching up with the reading. Sounds like everyone has been getting lots of workouts in.
Dawn thanks for sharing the video, wow, just wow.
7year injurries suck! Hope the ice works.
Nufertiri black roll set? Is that for foam rolling?
Samantha all that shoveling sounds like a great workout.
Stephie deadlifting causes well it was there, love that!
Beeps do you do a different warm up or just move right into lifting

Week 3 with the trainer this morning was really good. I new woman joined us this morning so the group is now maxed out at 4. We did different super sets. One of which was squatting to a box, which was a great form check for me. After the hour in the weight room I did 40 minutes in the pool doing intervals.