kimi - Welcome back!

Pudding - I'll keep ya'll posted for sure. And mmm pizza and cupcakes? #greenwithenvy hehe

Jo - Thanks. And I'd probably be okay alone too, or if anyone went they would be on a no yelling lots of stuff restriction. I never cared for lots of loud cheering or anything. Though a quiet camera person would be handy to have.

Left work so late last night as manager had some struggles with the final numbers and we had to wait until it got figured out. Normally scheduled until 10:30 pm as we're often done even a little before that. Got in my car at 11:20 pm instead. Still went to the gym but skipped a little bit and only did very short bits of cardio. Last day at the big gym. Tad sad as it's a good gym. Guy at the desk said I could come in some time and told me the nights he works. He was friendly at least and joked about me getting in before midnight on the maybe deadline cause I still have no idea if the 14th was when it ended or if should have gotten the whole month since I paid all of january before I cancelled so technically it should be a month based on that schedule and not when cancelled but eh, whatevs. Also, probably last regular power as I'm switching things up a little to work on this lifting at percentages and attempting to peak for the meet.

74 - Upper Power

bench press 3x4 @ 110 - still a struggle on the last reps
decline bench 3x10 @ 65 - just for fun since new locations don't have a decline bench
overhead press 3x3 @ 85 - still hard but a tiny bit better than last time
overhead tri ext 3x10 @ 40 - dropped it down a little
pull up attempts 3x1 - almost there. Can't get my chin over the bar yet but close.
chin-up 1x1 - Turns out I can do one. Though my elbow isn't a fan of underhand grip.

5 minutes on stairmaster because... stairs. 15 minutes on rower. 10+ minutes in dry sauna.

I have video of a pull up attempt that I'll put up on instagram one of these days. I only had to use the short step and not the taller ones to reach the bar, lol. I am thinking of having pull ups as part of the upper body days. May actually be able to do one soon, which isn't bad since I haven't really done negatives or anything to train it except on the rare occasion.

Happy Valentine's Day and Singles' Awareness Day to everyone.

Beeps - Thanks. I had never really done one before as I just look at the bar and my first thought is usually "wow, I'm short". lol Will be nice to do a full one some day. Have fun lifting!

Long day. Had work which included wearing makeup cause Valentine's Day and such, so an excuse to wear fake eyelashes I had that had little red bows on them. Also have on fake nails, which is harder to use for typing and on my phone but didn't affect lifting at all. Decided to try and test again on squat before switching to this peak cycle. Filmed too, which made for a very long session in the gym with rest and all the stuff involved. Getting the numbers together to start training in attempt to peak for the meet.


75 - Lower Power

high bar squat - 1x3 @ 165, 1x1 @ 185, 1x1 @ 195, fail @ 205, 1x1 barely @ 200. The last attempt is still a new PR for me. It was also the slowest, grind of a rep that I've ever had in squats. Barely made it up.

deadlift 3x3 @ 215 - heavy but managed

leg press 3x8 @ 180 - just did 2 45's on each side. I tried pushing the base up with my hands to test the weight and the one at new gym is definitely heavier than 15.

cable kick backs 3x8 @ 30 per leg - just for fun


So far basing my numbers off a 3 rep range. Bench would be 110, then 190 for squats and 215 for deadlift. This gives me an esitmated 1 rep max to aim for of around 122 (probably go for 125), 211 (round down to 210 on that one) and 238 (240 maybe) as numbers I'd be working towards.

Looking up APA rules and such. One interesting aspect is the uniform as there is a requirement to wear singlets (basically similar to what wrestlers wear). Something I've never worn before, so that will be different. X.x

Trying to get my post holiday work/life/exercise/food balance back on track!! Having worked reasonably hard on the slopes, I have been encouraged by the trainer at the gym to have a few proper rest days - my idea of a rest day was skiing, but he says otherwise! So, no lifting or anything yesterday or today, but planning on getting back to it tomorrow as I am missing it bigtime!!

Hubby starts a new job today, so hoping I get to know his typical rota fairly soon, and then I can start planning meals and gym sessions etc around it! At the moment, I feel very much up in the air generally!!

I did take my measurements today, first thing - I think they are ok, but frustratingly I have lost the handwritten sheet that I put my previous measurements on, so I can't tell. Ho hum, I have put them into MFP instead now, so next time it won't matter if I can't find them.

I'm hoping you ladies can help me. Maybe I'm just over thinking things.

Doing NROL4W. I now have wide grip deadlifts from a box as part of my routine. I've done these from a plate before, but never a box. I know that once I've got it up, I don't actually bring it all the way to the ground, just below the edge of the box to gain that extra range of movement.

However, what is the barbell path supposed to be like when I first pull the weight off of the ground? The barbell can't be midway over my foot and against my shins if I'm up on a box/step. The official video doesn't discuss this.

Beeps - Aww thanks. I see so many on bodybuilding.com who lift way more than me. Always someone who lifts more and some who lift less. One of the ones that inspired me from the meet I watched was only squatting the bar and failed. Took her the three attempts to get a green light but she still went up and did it. In the oh so fashionable singlet, lifting belt and all. I need to work on that deficit eating too. Been far too snacky lately. Weight just fluctuates around the same numbers instead of decreasing.

mme - thanks and we'll see. Maybe a family member will want to come visit. If not we'll see when the schedule is posted if anyone is free for a whole day. The meets are quite long.

7year - I'm not sure with the box set up but I remember them being kind of like romanian deadlifts in feel since you don't set them off the ground. You do want the bar lose to regular set up though because if it's too far out in front of you then that's not going to be good for your back. I used an aerobic step which was almost too wide for the bar but it wasn't as tall as the not wide steps since I didn't use any risers. Most deadlifts tend to go for a straight bar path when possible, from what I've seen so far and make sense if you're doing heavy in particular on the lift with how much having it further in front would affect the muscles used and the risks it increases injury wise.



Lifted weights earlier today. Makeshift first start of the Peak Cycle attempt as I need to get a notebook and figure out the exact lifts and days since I have just under 9 weeks. Tuesday is OHP and shoulder focused. Saturday is going to be bench press. Wednesday is squats (though will include sumo deadlift) while Sunday is deadlift with low bar squat warm up. I did ask at the gym about the bar in the rack and it is confirmed as 45, as is the leg press. Good to know.


Upper 1 - Shoulders

Band pulls for warm up, between 45 (bar) warm up in OHP for 2 sets and one set at 55, then just another warm up ohp at 55 but no band pulls
OHP 3x8 @ 65 - more reps than I'm used to, need to figure out the numbers for this lift for the next few weeks ahead of time.
Pull up attempts bodyweight 3x1 and by one I mean almost not a full one as I can't get my chin over the bar yet. chin ups 1x2 as I couldn't get in a third rep
Tricep extension 3x12 @ 70 - between pull up attempts
Seated row 3x10 @ 80

30 minute run on treadmill while watching Food Network.

Had a me day since I am single and worked Sunday. I got dressed nice and wore the heels I bought for stepsister's wedding. Went to French bakery place and got food. I ended up there at happy hour, which worked well. Got a kobe slider, parmesan fries, sipping chocolate with fruit, marshmallows made there and a little brie. I purchased 2 little chocolates, 2 macaroons, a pineapple brioche and a croissant for snacks a few days over the next week. mmm Then I went to the mall since I had a giftcard for Victoria's Secret to use. Also got some high waisted black pants for work from H&M. Tried on a couple of things at VS. One was a shirt that said "no flex zone" that I tried on just to take a picture of myself flexing in it, hehe. Also, tried on swim suit top and two bottoms. Bikini, which is still tough for me with my extra body weight being in my stomach and the excess skin but I'm trying to get the courage to one day get a suit. Hopefully for this summer but we'll see.

Tomorrow is squat day and laundry time. Woot! ;-)

Hi all - Dawn I will be very excited for your meet!

It would appear that I am taking an unscheduled break from the gym for this week and next.

We got asked to leave our childcare on Monday because my husband is "agressive" and everyone is scared of him. RUBBISH. We questioned why our key worker (the one that is basically in charge of your child and should be like a sister really) was being changed for the 3rd time in 7 months and they did not like that.

So STRESS trying to find a new nursery that isn't full (impossible) on a month's notice.

We actually found one, that my husband even gets a discount on, but it is kind of a pain for me to get to if he isn't working in that office (he doesn't work in that office very often), he's going to try to sort it out with his boss so he can be based there, but if that fails I'll have an interesting journey each morning and evening!

Because of this I'm off from work next week so we can do settling in sessions with the new nursery, and she'll start there the week starting the 29th (the day after her 1st birthday).

Barely eaten this week with the stress and I could go to the gym today, but I think I'm going to go to a salon for a colour consultation (my hair is dyed red right now, but I kind of want to give blonde a go).

Will try to keep up while I'm a temporary stay at home mum, but I'll be back properly on the 29th!

Have a good week ladies

Kim - thanks. It was a nice day. Today not so bad either.

Stephie - Good luck. Quite the stress situation right there. I hope it all works out.

Julie - Awesome job! I'm thinking that I'll do WHT on deadlift day since the bar will be on the ground anyways. And late night Sunday is better for that cause no other people there.

Went to basic hatha this evening after spending most of the day not getting anything productive done online. It went okay though ended up a bit lopsided in when I could hold the poses long enough. Right foot had issues with the toes cramping. I have that issue sometimes when I'm on my knees on the ground sitting and try to have tops of feet flat against the ground as my foot and/or toes will cramp. Am signed up for a workshop since I happened to have Saturday off, which is rare. Will get to learn about everything instead of just trying to follow along. Should be helpful.

Afterwards, went to gym for lower body workout. Some people this time for most of it and I even had to share the squat rack. I used it first for squats then let him use it to do his squats while I did a couple of things elsewhere. Then he was nice and let me have it back for sumo deadlift while he used dumbbells for OHP instead of the bar. Nice guy who I guess lifts 6 days a week but a little earlier than my late sessions.


Chapter 1: Squats

warm up sets 2x8 @ 45, 1x8 @ 95 and 1x6 @ 115
squat 4x5 @ 140
overload @ 210 - first time trying this. One set at 15 seconds of standing at the ready position with safeties nice and high, just in case.
pause squats 2x6 @ 80 - holy pause squats batman, that was a challenge. Did counts to 8 per rep and it was hard figuring out the breathing during

good morning 4x12 @ 60 - used fixed weight so much lighter since had to clean is from the floor.
hanging abs 3x8 bodyweight between good morning sets

leg extension 3x10 @ 100 - was waiting for power cage

sumo deadlift 1x5 @ 135 and 3x5 @ 175

Interesting session with the squats. The overload is interesting because the idea is just to stand there with the weight to get used to the feeling of it. So, they are going to go over my goal by a fair amount but at the start the PR should then feel manageable. The sites I saw recommended spotters but I don't lift with people so high safety bars are definitely going to be in place. Pause was interesting though didn't know how long to stay at bottom position for or if I needed to hold breath the whole time cause that was a bit hard to do. Saturday will be bench press day.

Hope the meds kick in quickly, beeps.

Did my first run of 100 after lifting today. Was tough as I'm not used to it, but I did it. Just got to do it for another 99 consecutive days, now!! 2 miles may not sound a lot, but 2 miles every day....eek!

It will be a mega challenge for me, but also interesting to see if I actually lose any lbs in the process, or whether my lifting progress stalls etc.

It's a "run to remember" challenge that local police forces are doing for fallen colleagues. A police officer friend who I used to run with roped me in.

I'm not really a beginner.... Have done 4 full marathons and countless half marathons over the last 25 years. Since my knee op, 3 years ago though I have done maybe 3 or 4 runs of no more than 20 mins. I keep talking about wanting to get back into it so I think this is my friend's way of saying "put up or shut up" without tempting me with another marathon!!!

Just dropping by to say hello to everyone!

I finished my 1st time through the book last November. After a winter of not really following a new program, bought Strong Curves, but couldn't get into it, and eating like crap on vacation for a few months, I've gained a lot of weight and feeling pretty weak so I'm going to restart NROL4W and work through all the programs again.

Hopefully this time will be a little easier, now I own a adjustable step, and I'd like to try to add the cardio intervals in. Before I would always skip them since I was running every other day.

I have a lot of catching up to do, but thought I would share this link from Eat to Perform about repairing your metabolism.
http://www.eattoperform.com/2016/02/21/killing-the-diet-industry-how-to-destroy-your-metabolism/

manic4titans wrote: »

Hey ladies. I am finally weight bearing on the leg but still on restrictions such as: hip flexion and any type of leg lifting. I am looking at another 5 weeks of therapy.

You will be strong enough to begin lifting soon Mary! Glad you're improving. Do what they say!!!

7year - I did/do my deficit deadlifts from a step, but the rest is like a standard DL. The difference is that I have to reach deeper than with standard DLs. My weight is slightly lower - well now, it would be a good deal lower, since my back has been achy lately.

Glad to see everyone lifting and getting it done. Mary, better to heal right than to heal fast. Best of luck to you.

I got back into the gym for the first time today after a week off with an upper respiratory infection. The sinus pressure was so bad I was taking Advil and my face felt like it was hit with a 2x4. I did stage 1 b4. I did all three sets and had a very hard time breathing. It took and hour to do with long rests and a skipped out on intervals. I have since spent the rest of the day in a state of exhaustion.

I'm hoping to rest tomorrow and go back Tuesday or Wednesday.

am pleased to report a slight shift in the scales this morning, both for lbs and bf%. Not much, but in the right direction!!

Went for my 2 mile run this morning - that's 3 days done out of the 100 for the challenge I'm doing, so still very early days, but three days in succession is equal to the total I've done over the last 12 months (or more!) so really, I am actually very proud of myself. Just got to keep it up!

Heading to the gym after work with hubby