Stephe-hope the dr goes well! My wrists hurt after front squats, I'm gonna try the cross arm thing too.
Jo-glad it's not just me with my OHP!
Kim-I'm in a similar boat. I'm 5'6" and got up to 174lbs after vacation and the holidays. I'm finally down 4 this year so far. But I was stuck forever!! Added some cardio and dropped cals a bit more, and patience. Not my forte! But I'm encouraged to keep trying. You're recomping I'm sure!
Dawn-thanks. Bummer the bench won't work. The lower setting is too low I imagine? I've considered adding yoga, but it's at odd time at my gym. I like the idea of it, but it was hard the one time I tried it. Hope you enjoy it!

Doing well, finally lost 1lb! Lower body today and I added WHTs again too. Up to 145lbs on them and feels good. Added some weight to my DL and my back feels ok. Good day at the gym!

Hope you're all doing well!

Kim - I could never handle 2 full hours of yoga. One was long enough though the coffee right beforehand probably didn't help with the attempts at calming the mind. Slow weightloss is a struggle. It's hard not to compare too even though we know the problems it causes. Like doing this 12 week challenge on bb.com. Fun but some can start out looking fluffy and by 4 weeks in, oh look abs showing... x.x

Pudding - Another option might be trying to do a set or two with the 35, even if it's just 6 reps or so. Then do the rest with the 25. Keep working it up until you can do them all with the 35. Took me a while to make the jump between those two and I'm not looking forward to the jump from 35 to 40. eek

Julie - nice WHT. I'm still finding 115 to be hefty.

mme - hope you're feeling better cause migraines suck.


Today went okay. I did a mid afternoon lifting/cardio session since the small gym is not busy at those times. One guy was there in the beginning, then a woman took a gym tour but it wasn't until the end of my cardio that we got up to 5 people at one time in there. Good news is the cage works okay for incline bench. I did fail one rep and it's been enough that I am wondering if the bar weighs a little more at this one. Cause squats were a little more challenging there than at 24 hour too, but the seated row is easier in the small one. Weird. I wasn't up for the cardio so just did 30 minutes instead of the hour long run that I'd like to be doing. Going to switch long runs to Friday soon so I can start doing it outside and increase the time with hopes of being at 1.5 hours before starting to train for half-marathon.

68 - Upper Hypertrophy

10 minutes on elliptical warm up
incline bench 2x7, 1x6, 1x7 @ 80 - slight fail on the third set but not bad otherwise. Practicing using the safety bars and all...
db fly 4x10 @ 25
one db row 4x8 @ 40 - increased finally
seated row 4x8 @ 90 - easier at this gym though I have to stand to reach the handles then maneuver back as it's super heavy then but becomes manageable when doing the lift.
lat rai3 4x10 @ 12.5 - I found the smaller fractional dumbbells, woot. They are in the small classroom.
preacher bicep curls 4x8 @ ez curl bar + 10 - I can't sit cause the seat doesn't go high enough but giving this a try as we don't have a small bar cable attachement
face pull 4x10 @ 60
tri ext 4x10 @ 80

30 minute run plus warm up and cool down walks

Working mid-shift tomorrow so lower hypertrophy will be around 7 pm at the small gym and coworker might come too as she's a member at the one closer to where we live. Which has a flat bench so I'll be doing power upper body days there once I can go in on my own (have to be a member for a month then can use any of their gyms.

@jo_marnes - I feel your frustration! Stick with it and you will be back where you should be before you know it. At least you can put it down to the time out with injury/adjustment in workouts, which is better than sitting there scratching your head trying to work out why.

Thank you everyone for your comments re weight loss, or lack of it, and comparing with others. Its just so darned frustrating at times but I guess our strength comes from persevering.

mme hope your migraine has gone completely. I don't suffer, but my son does and it is horrid to see him going through it.

3 more days to go then I hit the slopes - cannot wait to get my skis back on, It has been far too long!!!

2.5 weeks in recovery and I am going stir crazy! I can't bear weight. Must use crutches. It will be 3 months before I can even begin thinking of light lifting!! Keep lifting , my sweets!

Jo - Sucks with the injury affecting things. I can't imagine what a DEXA would show for me. I want to get one some day but right now even if calipers show under 30, it would be way different with the better technology. You're still doing awesome and look amazing.

Kim - Have fun!

manic - good luck with the stir craziness going on. Crutches look challenging to begin with so you'll work something. ;-)


Mid-shift day so worked out at newer gym afterwards at about 7 pm. Actually had some people there this time. A few cardio off and on during the time I was there, older gentleman doing some upper body in the beginning and 2 guys at the very end who might have done some lifting but I was leaving at that time. Lower body went decent. For a second I thought my lunges might be catching up too fast to front squat then remembered how heavy it was and I won't be increasing on that one any time soon, so no worries. lol

69 - Lower Hypertrophy

front squat 3x10 @ 95 and 1x6 @ 115 - decided to try 115 since I'd been doing 110 for a while. Little better balance as used the clips to keep the weight in place.
curtsy lunge 4x8 @ 90 - still challenging
good morning 4x10 @ 90
rdl 3x8 @ 140 - calluses were grumpy today in this and sumo
sumo 3x5 @ 180 - heavy but hoping to get 185 next time
leg ext 4x9 @ 90

Not much else going on. Need to get my February goals and get some writing stuffs done. And sleep... mmm sleep.

Jo-sounds like a good plan!
Dawn-that's a lot of weight and reps on your front squat! My wrists don't like it and I'm not that heavy on them. They are good for working on my upright posture though. I need to try the crossed arms technique.

Just did upper body hypertrophy. Added reps to most but not weight. Lateral raises are hard! 12 reps is a lot! My DB curls are kinda lame too, but I am being careful to not fully extend my arm as my elbows complain when I do. Working on form counts as progress, doesn't it? DB rows are showing good progress though! Up to 35lbs for 12 reps.

I even did a bit of cardio today. I can feel it in my chest still though, so I don't want to push it. Stupid cold is still hanging on a bit .

Keep up the good work ladies!

I'm up to 100lb on my front squats and wrists ok but not for long. I hate the crossed arms - feels so off balance! I guess it's practice but I hate doing that in front of people. And lately, it seems like I'm the only girl lifting at my gym - wtf???

Yay fractionals!


I bought a trial membership with the yoga studio. Can go to any class I want, and as many, for 30 days. Normally the go to as many as you want is like 79$ a month, but the trial is 30$, so it was a little more reasonable. Figure it's enough time to give yoga a fair assessment. Did basic hatha today before work.

Then went to gym after work. Used the rower for 45 minutes then went in the steam room. I hadn't been in one of those in so long, I really didn't remember what it was like. Almost didn't make it past the first 5 minutes when it was steaming up cause the heat was a struggle but then things settled and it became easier to withstand. Still probably wasn't in there much more than 10 minutes but felt nice. Though I wanted to sleep afterward but had to drive home. Will sleep soon though. mmm sleep

So something weird happened in the gym last night. I'm going through my workout and super setting Single leg Romanian Deadlifts and push ups. My push-ups are hella weak at the moment, coming off a 4 month hiatus. Dude approaches me. This alone is weird because after five years in the free weight section I have perfected my "Do not talk to me *kitten* face." I'm expecting some "advice" on my push-ups because they really did suck out loud last night. Nope, he says, "I was watching you do your push up and I think you's be great for a PT video we're making for folks who feel they don't have time to work out. You'd be awesome." Thanks but no thanks. Thoughts?

Jo, I know you'll get it back, you'll come up with creative way to work the same area to avoid pissing off the injury. Not for nothing but 22% body fat is nothing to sneeze at.
Dawn, beast mode as always. Great advice for improving weights.
Manic, this too shall pass. Take care and heal well.
7year, great job healing the injury and keeping it moving.

Some posts about missing the gym for whatever reason. Stop beating yourselves up when you take a rest day or have to rest an injury. Clearly your body is telling you something. Without proper recovery, you cannot make proper progress. Especially in cases where you're putting in maximum effort (like hitting the gym more than four times a week)

And ladies don't forget to fuel your workouts. I know we so desperately want that scale to move, but at what cost. Eat less move more is great for short term goals, but you will not build muscle that way. If you under eat too much, you will sacrifice your lean muscle mass. More muscle means more fat burning your body can do at REST. I'm currently eating at maintenance and still managed to lose 2 pounds in one month. Those with big weight loss goals will say, "gah, that's too slow." Ask yourself, do you want to weigh less or actually be healthy?

The scale is liar. Last time I weighed over 160 at 5'6, I was a size 14(American). While I was out of gym for over four months, and really doing a crap job in the gym for the six months before that to be honest, I gained back the 15 I lost. That weight gain took almost a year to come to fruition. However, my size did not change, still a size 8 at the higher weight. Don't let the scale determine your victories or your failures.
(Stepping off soapbox)

Got to the gym twice this week and finished STRONG Stage 1 B3. I'm not sure if it's the B workout that destroys me or the fact I usually do it on Fridays since I've been getting in twice a week. I just have nothing in the tank for intervals. My new thing now is finishing my reps. If I can t do 12 push-ups, I split into sets of six. If cAnt do all of my inverted rows, I decrease my angle and keep going. On the plus side, I've increased weight every workout. I think for the second half of the stage, I will increase the sets.

Happy lifting ladies!

Thanks Sam :-)

I have a friend (who is really annoying because after literally 4 months of lifting she can squat 220lbs!!!!) who is talking about getting knee supports to prevent injury. I can see the logic of trying to protect your body with a strap/ wrap/ belt when pushing it to the limit. It's an injury prevention, not a band aid fix. Though not everyone will use them that way.

You can do it Sue. Sometimes life just bets in the way. You were always the most consistent and dedicated. You'll get it back as soon as you get started. Strong is awesome. It'll be what you need to relaunch your success.

Welcome back Sue! Baby steps. Strong is awesome!

Dawn, I dream of being able to get your numbers on bench. Maybe one day!


I'm not usually one to toot my own horn but THIS is why I love heavy lifting. Bought these pants in late October. They fit snugly. Didn't work out almost all of December because of an injury and illness, but still ate many treats. The pants are now uncomfortably loose, sagging in the bum, and way too big in the waist. Total pounds lost in the four months since buying the pants? Two pounds. Two "measly" pounds. And I still get to eat 2000 calories a day. The scale is a liar. I'll take it!

Dawn - great job on the yoga. I am forever saying I need to get back to yoga, it would be great for my general flexibility I'm sure (as you saw on your instagram post I am having some serious issues squatting all of a sudden so something is tight and not behaving)
Sue - we all have stuff to work on especially me!! I should probably write a few goals of my own to work on, I get so busy that things just get lost in my head!
Pudding - that's awesome! Congratulations

Checking in today ladies - my little girl was sick last week so I had to leave work on Thursday and Friday to look after her, poor sausage. It was horrible seeing her so upset (she had an ear infection), she literally never cries but her eyes were all puffy from wailing so much

She's on the mend now so I am back to it.

Doctor said PCOS was very likely. I'm having tests this week, but esentially he told me to do things to help PCOS as it is likely things will improve.

As of today I have gone "low carb" - managed to make my breakfasts and lunches for the week last night so at least I have started well. Hubs is on board as far as dinners are concerned so I'll only be making one dinner each night too which is helpful.

Strong Phase 1 Stage 2 starts this week too which is great - I bought some wrist wraps in order to do front squats without crossing arms - you put them in the right position and then wrap the bar with the wraps so you don't have to bend your wrists (I think, I actually haven't quite figured out the logistics yet). Looks good in the book, but who knows what will happen when I try!

I have way too much forward lean in my squats at the moment, so I'm going back to putting plates under my heels until I can figure out what the F is going on. Very frustrating.