Let's Count Up to 16 Weeks of Strength Building
Replies
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sixpacklady wrote: »Workout A:
Goblet Squat 25 lbs
DB Bench Press 36 lbs
DB Single Arm Row 18 lbs
We've almost completed another week.0 -
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Happymom, I must say I like the way it displays a summary such that you can see your progress over an entire week. I can't begin to imagine OHPressing 50 lbs. You go girl!0
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Week 4 - Workout on Friday, January 22, 2016, 6:19 AM
Workout A
Squat
Set 1: 70 lbs × 9
Set 2: 70 lbs × 8
Set 3: 70 lbs × 8
Bench Press
Set 1: 50 lbs × 8
Set 2: 50 lbs × 8
Set 3: 50 lbs × 8
Bent Over Row
Set 1: 60 lbs × 8
Set 2: 60 lbs × 8
Set 3: 60 lbs × 8
Now that the weight is really starting to feel heavy to me, I am going to try to remember to increase by 2.5 lbs. as oppose to 5 lbs. (And even less on Bench Press and OHP - will use my fractional as I think they way .6 for each washer. )0 -
Way to go ddhfree0
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I just wanted to say that you ladies are doing awesome!0
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Thanks for the encouragement Fanncy.0
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Monday workout. Missed friday last week.
Squat:
40kgx5 for 4 sets
42.5kgx5 for 1 set
OHP 22.5kg
22.5kg x4,
x3,
x5,
x3,
x5
i cant believe i got this up!!! My arms just hung limp after the last set and i had to ask for help to put the preloaded barbell back. The rack for it was the top shelf, i had difficulty unracking it down....let alone trying to rerack it back up above my shoulder height after!
DL 35kg 1x5
Woo hoo......getting stronger week by week!0 -
JesmineDNCS wrote: »Monday workout. Missed friday last week.
Squat:
40kgx5 for 4 sets
42.5kgx5 for 1 set
OHP 22.5kg
22.5kg x4,
x3,
x5,
x3,
x5
i cant believe i got this up!!! My arms just hung limp after the last set and i had to ask for help to put the preloaded barbell back. The rack for it was the top shelf, i had difficulty unracking it down....let alone trying to rerack it back up above my shoulder height after!
DL 35kg 1x5
Woo hoo......getting stronger week by week!
Awesome, good start to the week!
I also missed one workout last week!0 -
JesmineDNCS wrote: »Monday workout. Missed friday last week.
Squat:
40kgx5 for 4 sets
42.5kgx5 for 1 set
OHP 22.5kg
22.5kg x4,
x3,
x5,
x3,
x5
i cant believe i got this up!!! My arms just hung limp after the last set and i had to ask for help to put the preloaded barbell back. The rack for it was the top shelf, i had difficulty unracking it down....let alone trying to rerack it back up above my shoulder height after!
DL 35kg 1x5
Woo hoo......getting stronger week by week!
Alright JesmineDNCS. The day will come you won't need any help to rerack. So exciting!
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Week 5
Workout on Jan 25, 2016
Routine: Workout B
Deadlift
Set 1: 80 lbs × 6
Set 2: 80 lbs × 6
Set 3: 80 lbs × 6
Set 4: 80 lbs × 6
Lat Pulldown
Set 1: 37.5 lbs × 6
Set 2: 37.5 lbs × 6
Set 3: 37.5 lbs × 6
Set 4: 37.5 lbs × 6
Shoulder Press
Set 1: 37 lbs × 6
Set 2: 37 lbs × 6
Set 3: 37 lbs × 6
Set 4: 37 lbs × 6
After some extensive research, I switched to 4 x 6 because it suits me much better. I'm doing the same exercises just changed up the set & reps because I think I will continue to enjoy it more.
I did so much better on my OHP after watching a video by Alan Thrall that had really great instructions on form. I'm so concern with staying injury free that I spend a lot of time watching reputable sources perform these lifts.0 -
Now my really exciting news... I took my 4 week pictures and measurements.
Weight: from 136 lbs to 132.2 lbs (loss of 3.8)
Measurements: Loss inches from abs, thigh, arms, calves, and hips. Did not lose from neck or chest.
But the most exciting part for me was the darn picture. PLEASE, PLEASE, PLEASE take pictures. I did not think I'd lost that much especially since the first few weeks can be a loss of several things like water, glycogen, etc.. BUT my after, side profile picture absolutely stunned me. Obviously there is not a muscle in sight this soon but the way my stomach and hamstrings shrunk were amazing.
I would love to post the pics but I'm not that brave. But please take the pictures because I didn't really care what the measurements or scale said once I saw the undeniable pictures. I took the pictures in the exact same outfit, position, and time of day (morning on an empty stomach).
Let's keep going ladies!0 -
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Now my really exciting news... I took my 4 week pictures and measurements.
Weight: from 136 lbs to 132.2 lbs (loss of 3.8)
Measurements: Loss inches from abs, thigh, arms, calves, and hips. Did not lose from neck or chest.
But the most exciting part for me was the darn picture. PLEASE, PLEASE, PLEASE take pictures. I did not think I'd lost that much especially since the first few weeks can be a loss of several things like water, glycogen, etc.. BUT my after, side profile picture absolutely stunned me. Obviously there is not a muscle in sight this soon but the way my stomach and hamstrings shrunk were amazing.
I would love to post the pics but I'm not that brave. But please take the pictures because I didn't really care what the measurements or scale said once I saw the undeniable pictures. I took the pictures in the exact same outfit, position, and time of day (morning on an empty stomach).
Let's keep going ladies!
That is really great news!!! So happy for you, keep going!!!
Yes, I also have pics taken for comparison, but not ready to post it
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Thanks sixpacklady and canadianlbs.0
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Awesome loss DDHfree!!!!!!
i havent taken any measurements or proper pics. I shall do this today.
Here's to a great week everyone. !.0 -
Completed first workout for Week 3.
Workout A:
Barbell Squat 40 lbs
Bench Press 35 lbs
DB Single Arm Row 20 lbs0 -
Good job sixpacklady.0
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JesmineDNCS wrote: »Monday workout. Missed friday last week.
Squat:
40kgx5 for 4 sets
42.5kgx5 for 1 set
OHP 22.5kg
22.5kg x4,
x3,
x5,
x3,
x5
i cant believe i got this up!!! My arms just hung limp after the last set and i had to ask for help to put the preloaded barbell back. The rack for it was the top shelf, i had difficulty unracking it down....let alone trying to rerack it back up above my shoulder height after!
DL 35kg 1x5
Woo hoo......getting stronger week by week!
Way to go!! Keep up the great work
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Great work. I took pics in 2015
Jan. may. October. Will take pics and measurements in 2 more months
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wow!0
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happymom221 wrote: »Great work. I took pics in 2015
Jan. may. October. Will take pics and measurements in 2 more months
Wow!!! Fantastic progress! Have you been lifting since u started in Jan 2015?
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I have been lifting since I started- I started on machines and then went to Dumbbells etc. now following SL- so the barbell is new to me) I love the routine, the app and mostly the routine. No more "I don't feel like doing that (squats) today" is allowed!!
I went from 220 to a lowest of 145. I expect weight to stay about the same in the next couple months but I hope for toning especially in the thighs!0 -
Awesome progress happymom!!!!0
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HappyMom, what fantastic results. Your progress is so awesome and so inspiring. It lets me know that I am on the right path. Thank you for sharing HappyMom and keep up the GREAT work! I am so glad to be doing this with you ladies.0
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Happymom, for your nutrition are you focused on a calorie deficit and macros?0
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I eat low(ish) carb. I have Crohn's disease so can't go too low because of weakness, dizziness and energy.
My diet is a big serving of veggies with protein at every meal. And lots of fat!!
When carefully dieting in 2015 my macros were 60% fat. 20% protein and 20% carbs.
A typical day is lunch. huge salad with protein salad Dressing
Snack. 3-4 pm is My problem time. I always drink hot tea and try for a PLANNED snack. (Or else I make bad choices). Deviled eggs, Raw Mushrooms Dipped in BLue cheese dressing or tomato soup. Something salty and satisfying. I have kids so the Oreos are always tempting.
Dinner. Protein and cooked green veggie
I always add lots of "fat"-- mayo mixed with sirracha, olives, avocado, bacon, hard boiled eggs.
After dinner I drink flavored decaf with HWC. It keeps me from eating more, slows me down, satisfies that need for something sweet.
I also cut back on eating out, alcohol and processed food/ artificial sugar
Hope that helps. Whatever your plan- stick with it.0 -
Thanks for the tips n sharing ur pics happymom. It is inspiring. I wish i started lifting earlier....but i'm really glad im lifting now!!!
Im so happy to be in this group...it is motivating to have like minded people and not always having to defend my strength goals
Keep on rockin' y'all!0 -
Thanks for answering my question happymom.0
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Week 5
Workout on Jan 27, 2016
Routine: Workout A
Squat
Set 1: 75 lbs × 6
Set 2: 75 lbs × 6
Set 3: 75 lbs × 6
Set 4: 75 lbs × 6
Bench Press
Set 1: 52 lbs × 6
Set 2: 52 lbs × 6
Set 3: 52 lbs × 6
Set 4: 52 lbs × 6
Bent Over Row
Set 1: 65 lbs × 6
Set 2: 65 lbs × 6
Set 3: 65 lbs × 6
Set 4: 65 lbs × 5
Notes: Repeat this weight next time and only increased by 2.5 going forward.
I am thrill at how much better I perform on the BP. Now that my form is better, I was able to just push with no problems.0
