Let's Count Up to 16 Weeks of Strength Building
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Week 15
Routine: Workout A
Squat
82.2 lbs × 6,6,6,6
Bench Press
61.1 lbs × 6,6,6,4
Continue to fail on the last set. I barely did all 6 on the 3rd set.
Bent Over Row
61.1 lbs × 6,6,6,60 -
For the assisted pull ups, at the gym they have this really heavy assisted rubber band they use. It's pretty cool, you loop it over the handles, then around your feet and off you go. My son came with me to the gym and I helped him with this. It was pretty funny, cause he was like, this doesn't look safe lol.0
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Thanks Isca_1. I guess I need to watch a few videos and try to figure out what to buy.0
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DDHFree - Nope, don't workout at home. LOL! I work full time but my office hours are flexible enough so I can get those SL workouts in during lunch.0
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Workout B
Deadlift 95 lbs x 8 reps (3 sets)
Pullups - did negatives and band assisted pullups
OHP 37.5 lbs x 8 reps (3 sets)0 -
Sixpacklade, are you happy with the band(s) you own? If so, can you tell me what kind you purchased? Have you had to use multiple bands since starting the program?sixpacklady wrote: »Workout B
Pullups - did negatives and band assisted pullups
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Hi guys. I didn't workout yesterday because of jury duty so I'll make up my SL workout today, and possibly a short 3 mile run. Will post more later.0
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Sixpacklade, are you happy with the band(s) you own? If so, can you tell me what kind you purchased? Have you had to use multiple bands since starting the program?sixpacklady wrote: »Workout B
Pullups - did negatives and band assisted pullups
I am happy with my current band, I only have one. I don't remember which brand it was, but it is the one where you attach to the top of the pull up bar (I have a pull up bar that can be attached to the door frame) and put your feet through the loop at the bottom of the band. I think this band can be adjusted as you progress, but so far I am progressing so slowly that I don't think I will be adjusting it in the near future.
I use a chair to do negatives. So far it has been working well for me.0 -
sixpacklady wrote: »
Sixpacklade, are you happy with the band(s) you own? If so, can you tell me what kind you purchased? Have you had to use multiple bands since starting the program?sixpacklady wrote: »Workout B
Pullups - did negatives and band assisted pullups
I am happy with my current band, I only have one. I don't remember which brand it was, but it is the one where you attach to the top of the pull up bar (I have a pull up bar that can be attached to the door frame) and put your feet through the loop at the bottom of the band. I think this band can be adjusted as you progress, but so far I am progressing so slowly that I don't think I will be adjusting it in the near future.
I use a chair to do negatives. So far it has been working well for me.
Thanks for the information. That helped a lot because I didn't realize there are adjustable bands because I do not want to buy multiples if I don't have to.0 -
Week 15
Routine: Workout B
Deadlift
107.2 lbs × 6 (4 sets)
Notes: Form shaky on the last two reps for the last set. Will not increase.
Lat Pulldown
Set 1: 55 lbs × 6 (4 sets)
Shoulder Press
Set 1: 47.2 lbs × 5,5,4,4
Notes: Did a little better than last time.0 -
This is the beginning of the last week in our 16 week commitment. So excited to begin phase II.
Week 16 - Apr 11, 2016
Routine: Workout A
Squat
83 lbs × 6 (4 sets)
Notes: It was so cool to see my 25 pound plates on my 33 pound bar.
Bench Press
61.1 lbs × 6 (4 sets)
Notes: Yay! Finally, finally was able to do all 6 reps for all 4 sets.
Bent Over Row
Set 1: 61.1 lbs × 6
Set 2: 61.1 lbs × 6
Set 3: 61.1 lbs × 6
Set 4: 61.1 lbs × 60 -
Happy Monday everyone. I splurged this weekend (saw Duran Duran with my bestie and MLS soccer with the hubs) which also involved lots of food and drink. I stopped the intermittent fasting this weekend so I'll be starting that up that today.
In terms of workouts, last week was a dud for me. I went to the gym twice so lots of activity is planned. This week will be catch up bicycling, some running, and of course SL with some extras added in. It's a good thing that we are starting up the 16 week program so I get back into consistent workouts. Wish me luck.
Today's plans: SL and possible short run.0 -
How rude of me... Happy Monday everyone! Sounds like a good plan dcresider.0
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Hurray. I finished my first SL workout of the week. It felt good.
Squats: 5x5 @ 75 lbs. - Had to deload since I hadn't worked out since last Tuesday but the weight felt really light. Form was great and went down below parallel so that's good.
Bench Press: 5x5 @ 75 lbs - Had to deload and these were fine so I'll be going up next session.
Bentover Rows: 5x5 @ 65 lbs. - these felt good.
Cardio: A very, very, very short run for 10 minutes and had to get back to work.
Tomorrow: scheduled a 3-4 mile run.0 -
Today's Workout
Barbell Squat 60 lbs x 8
Bench Press 50 lbs x 8
DB Single Arm Row 22.5 lbs x 8
Moving to 4 X 6 workout starting next week. All of you are doing awesome!!!!0 -
happymom221 wrote: »I wrote this on jan 18 when I was just starting. I haven't posted regularly because I am not doing the exact program anymore.
Workout A
Squat. 45lbs
Bench press. 50lbs
Row. 55 lbs
Workout B
Squat. 50lbs
OHP. 45 lbs
DL. 55lbs
My goal is 5lbs loss (holiday weight)
I lost 75 pounds in 2015
Ok- first I stopped doing the exact program for various reasons.
I was starving all the time
DH wasn't available to spot me on bench when I needed him
I hated being tied to gym. If it was nice outside- I wanted to be running or walking
I was sore All THE TIME
4/11. My goal was squat, deadlift and Bench press over 100 pounds. My next goal is lift my body weight for those 3 lift
Workout A
Deadlift. 3 sets of 5. 125 pounds
Dumbbell. OH press. 3x5. 30 lbs. ea.
Dumbbell. Bench press 3x6. 35. Lbs. ea
DB Incline press. 3x5. 35 pounds
Workout B
Squat. 4 sets of 5. 105 pounds
Bench press (barbell). 3 sets of 5. 105 lbs
Dips and pull-ups using assisted machine 3 sets of each
Now that I look at it - it looks like
Too much bench motion. Maybe that is why my pecs are huge
Also I gained weight - unwanted- but I am so much stronger. It is so much easier to get those 30's over my head
And I think my recovery is faster.
Sorry for the long post but I have continued to read and think everyone that stuck with this is aah-mazing!!
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@happymom221 - I feel your pain as I maintain weight or never seem to see a loss, but I never give up on working out. Eventually, I'll want more of a challenge and want to see a change in my 40+something body. If it can happen to others, it can happen to me.
Looks like I'll be heading out for lunch today (Thai) so no running planned today.0 -
I hear ya on the 40something body. It is nice my husband says that he can see a difference, but....well you know how that goes.
Sl
Squat 5/3 @165 pds...knee hurt so dropped down to 155pds did 4/5/5 sets
Bp 5x5 @105pds...nobody was at the gym to spot so i did this weight
Barbell row 5/5/5/4/5@130pds pretty excited about this..last couple of reps were rough but0 -
Excellent job Sixpacklady, Happymom221, and Isca_1.
Happymom221, I know it's tough when you see a gain but I hope you find comfort in the fact that if stronger, you are gaining muscles. Once you start to lose more fat you are going to look even better because we know those muscles look amazing when the fat is no longer hiding them. So keep doing your thing girl!
Dcresider and Isca_1, you know I am right there with you in the 40+ arena. But we are giving 40+ new look.
I am very excited to be getting ready to wrap up our first 6 weeks. I look forward to creating a whole new posting for us. Unless someone objects to that part.0 -
Thanks all. The weight loss was never the focus since I lost the pounds in 2015
Happy that I more than doubled all my lifts in 3 months.0
