Count Up to 16 Weeks of Strength Building - Take 2
DDHFree
Posts: 502 Member
So we have completed 16 weeks of strength training. Now we are ready to do 16 additional weeks of strength training. Everyone is welcome to participate. Simply start with Week 1 and show total weeks if you have been lifting already prior to this thread. Then simply post your weekly workouts. Also, it would be great if everyone would post milestone results. Last time I posted results every 4 weeks. This time I will post results at weeks 5, 10, and 16. Results can be any combination of fat loss, measurements, lifting stats, pictures, etc.
For example: my first posting will look like this
Thread Week: 1 / Total Weeks: 17
Workout B
For example: my first posting will look like this
Thread Week: 1 / Total Weeks: 17
Workout B
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Replies
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And it begins!
I'll need take a few "before" snapshots to night, take some measurements, weigh myself, and may post macros/calories (but will think on this).
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1st 16 Week Results
Progress
Weight: from 136 lbs to 127.2
Total fat loss: 8.8 lbs.
Average fat loss: 0.5 lbs per week
Measurements:
Week 0 Week 16
Neck 12.50 12.50
Chest 33.25 32.50
Bicep 12.00 11.00
Navel 34.00 32.00
Hips 40.00 38.75
Upper Thigh 23.25 22.00
Calf 14.25 13.50
Wrist 6.00 6.00
Note:These are not so great because it's always during time of cycle. This is why I want to change my result week. Even ovulation week messes with my numbers.
Lifts
Deadlifts from 38 to 108 lbs (+70)
LAT Pulldowns from 25 to 60 lbs (+35 lbs)
Shoulder Press from 30 to 45 lbs. (+15)
Squats from 33 to 83 lbs (+48)
Bench Press from 33 to 61.1 lbs (+28.1)
Rows from 38 to 61.1 lbs (+23.1)
Clothing Size
• Started: Size 8 (some 10s)
• Now: Size 4 (some 2’s- only those with spandex).1 -
Thread Week: 1 / Total Weeks: 17
Routine: Workout B
Deadlift
108 lbs × 6 (4 sets)
Negative Pull-ups
Body Weight × 6 (4 sets)
Note: Could barely do the last set
Shoulder Press
Set 1: 47.2 lbs × 5
Set 2: 46.1 lbs × 6
Set 3: 45 lbs × 5
Set 4: 43 lbs × 6
Notee: Slowly deloaded since I have failed at least 3 weeks in a row
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Yay to the new thread!!
@DDHFree , your changes are just jaw dropping!!
I will post mine sometime this week.0 -
sixpacklady wrote: »Yay to the new thread!!
@DDHFree , your changes are just jaw dropping!!
I will post mine sometime this week.
Thanks sixpacklady!0 -
Today's Workout
Deadlift - 3 X 105
OHP - 3 X 45 lbs
Pullups - did negatives and assisted pullups
Need to deload, couldn't do 4 sets for both lifts.0 -
Nicely done!0
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Hi Ladies!
I'm ready to join your thread now! I've been reading everyone's results and progress in the previous thread. It was very inspiring and filled with good advice.
I practiced the lifts and watched Alan Thrall videos.
And, today was day 1 of Week 1!
So, here goes!
Today's Workout
Squat 5x5 @ 45lbs
Bench Press 5x5 @ 45lbs
Barbell Row 6x5 @ 65lbs
Overall, the lifts went well. My form was good in squats and bench press. I did an extra set of rows because the first set wasn't up to par.
I'm really excited to begin this journey!2 -
Hi all. I have major DOMS from yesterday's SL 5x6 workout. I've increased reps by one and boy do I feel it today. I also weighed myself, took my measurements, and took a few photos (for my own personal use).
Day 1 - Week 1
Squats: 5x6 @ 90 lbs.
OH Press: 5x6 @45 lbs.
Deadlift:1x6 @ 115 lbs.
Romanian deadlifts: 5x6@ 70 lbs.
Planks: 2 @ 1 minute each
Cardio: 6 mile bike ride to and from work
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lwhayes820 wrote: »Hi Ladies!
I'm ready to join your thread now! I've been reading everyone's results and progress in the previous thread. It was very inspiring and filled with good advice.
I practiced the lifts and watched Alan Thrall videos.
And, today was day 1 of Week 1!
So, here goes!
Today's Workout
Squat 5x5 @ 45lbs
Bench Press 5x5 @ 45lbs
Barbell Row 6x5 @ 65lbs
Overall, the lifts went well. My form was good in squats and bench press. I did an extra set of rows because the first set wasn't up to par.
I'm really excited to begin this journey!
Welcome lwhayes. Look forward to do the journey with you.0 -
Since I have been sort of, well I have been very neglectful with my workouts, I will consider this Day 1 Week 1 for me too!
Squat: 55lbs 5x5
Bench Press: 55lbs 5x5
Row: 45lbs 5x5 still trying to do the rows properly, I have been doing them with dumbbells on an incline bench b/c of my back, so now I am doing a mix of the two. I think I may just stick to the dumbbells, I just can't get to where I feel good about my form otherwise.
Skullcrusher: 25lb 2x8
Shrugs: 45lb 2x15
Calf Raises: 45lb 3x15
Here are my stats, they have gone up a lot in the last few months, it was quite depressing doing my measurements today :-( but I have faith that they will change for the better :-)
51 years old
5' 9"
Neck: 14.75"
Bicep: 14"
Chest: 43"
Waist: 42"
Hips: 47"
Calf: 16"
Looking forward to using this for my accountably, which I dearly need apparently!
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5minty - welcome. My stats as compared to 2 years ago was not good either and I was not happy myself. Anyway, we'll go through process together.0
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Thread Week:1 Total Weeks:17
Routine: Workout A
Squat
4x6 : 83 lbs
Bench Press
4x6: 61.6 lbs
Pendlay Rows
4x6: 61.6 lbs
I've been doing Pendlays all along but decided to label them correctly going forward.
Also, was planning to do the negative chin ups today but I couldn't. Too sore from last time. Maybe I can do them 3 days next week. So I feel you on the DOMS Dcresider as I am super sore from Monday's chin-ups. Even my ABS are sore for the first time since starting the program.
Welcome 5minty!0 -
DDHFree - you are doing great so far. I hear you on the muscle soreness. My hamstrings were so sore from Monday and my abs from the planks or OH press.
Day 2 - Week 1
Squats: 5x6 @ 90 lbs. - will stay at this weight until next week. I'm trying to get deeper into those squats.
Bench Press: 5x6 @80 lbs. - It's really hard doing 6 reps as compared to 5 but I pushed ahead. I may go up 5 lbs. next week. We shall see.
Bentover Rows:5x6 @70 lbs.- these were fairly easy for some reason and may go up 5 lbs.
Planks: 2 @ 1 minute each
Cardio: 6 mile bike ride to and from work. I've been struggling going home and my legs feel like lead.
Mood:Feeling rather puffy today. I may have gone over my macros last night. I had extra sodium and not enough protein...but then I didn't work out yesterday. Calories eaten: 1500 last night.
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Hi everyone!
Here are my results:
Day 2 Week 1
Squats
5x5 @ 50 lbs - my form was good. It got harder as I completed the sets, but I'll move up to 55lbs next session.
OH Press
I admit that I'm a little afraid of this exercise. But, it wasn't bad. I listened Alan Thrall videos to refresh me on the fine points.
5x5 @ 45lbs
Deadlift
1x8 @ 90lbs
1x6 @ 90lbs
I modified the program some and did an additional set. I actually enjoyed this exercise. Will move up next round of deadlifts.
For this week and next, I'm going to follow the program pretty closely. Then, I'm going to add two 20 min sessions of HIIT.
Challenge left is to really get my diet fine tuned. It's going okay. I just need to add protein and try and more closely follow my macros.
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1st 16 Week Results
Progress
Weight: from 136 lbs to 127.2
Total fat loss: 8.8 lbs.
Average fat loss: 0.5 lbs per week
Measurements:
Week 0 Week 16
Neck 12.50 12.50
Chest 33.25 32.50
Bicep 12.00 11.00
Navel 34.00 32.00
Hips 40.00 38.75
Upper Thigh 23.25 22.00
Calf 14.25 13.50
Wrist 6.00 6.00
Note:These are not so great because it's always during time of cycle. This is why I want to change my result week. Even ovulation week messes with my numbers.
Lifts
Deadlifts from 38 to 108 lbs (+70)
LAT Pulldowns from 25 to 60 lbs (+35 lbs)
Shoulder Press from 30 to 45 lbs. (+15)
Squats from 33 to 83 lbs (+48)
Bench Press from 33 to 61.1 lbs (+28.1)
Rows from 38 to 61.1 lbs (+23.1)
Clothing Size
• Started: Size 8 (some 10s)
• Now: Size 4 (some 2’s- only those with spandex).
This is awesome progress! Can I ask what your calories and macros are/were?0 -
armydreamers wrote: »1st 16 Week Results
This is awesome progress! Can I ask what your calories and macros are/were?
Thanks armydreamers.
I am 5'2". My calories have been 1200 during the entire 16 weeks. However, I eat back any cardio calories that I earn. I typically walk for 100 to 150 calories at work every weekday. So most week days I eat 1300 to 1350 as long as I get my walk in.
As for macros, I only track protein as I have no problem getting enough fats and carbs so I don't trouble myself. I only eat .6 to .8 for every pound of lean muscle mass. I estimate that I have about 100 lbs of lean muscle mass. Therefore, I eat 60 to 80 grams of protein a day. I don't make a big deal on this part either except that I am adamant that I get at least the 60 grams per day. But sometimes I get as high as 95 but that's rare. I would say my average is 70 for the week.
I will say this about my protein amount, I know that the amount I am eating is working FOR ME because my bicep muscles have gotten bigger. I don't know when the newbie gain effect will cease but I have not only loss fat in that area but those muscle are definitely bigger.0 -
Thanks 5minty! I love forward to our next 16 weeks together ladies! We will all be getting fitter just in time for summer.
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DDHFree - If I can control my eating habits at night, I'll be on my way to getting way fit and less fat.
I was missing my cardio so I decided to run 3 miles, then did side planks and regular planks for 1 minute on each side (3 minutes total). Also bike to and from work for 6 miles total. I'm tired and hungry already. LOL!0 -
Yesterday's Workout
Squat - 65lbs 3 X 6
Bench - 45lbs 3 X 6
DB Single Arm Row - 22.5 lbs 3 X 80 -
Week:1/Total Week: 17
Routine: Workout B
Deadlift - 109 lbs 4× 6
Shoulder Press - 44 lbs 4× 6
Negative Chin Ups - 4X6 reps (Notes: I was so excited to try these again. Difficult but like doing something new.)0 -
DDHFree - If I can control my eating habits at night, I'll be on my way to getting way fit and less fat.
I'm tired and hungry already. LOL!
Dcresider, try to see if you find a few foods that you enjoy BUT are also VERY filling for you. That might be the missing piece for you. Please give it a try. I like to eat at night too. The snacks that eat after my dinner contain a good amount of fiber and even some protein. For example: I enjoy a sweet and savory snack at night so I tend eat the following:
Alyssa's Vegan Oatmeal bites: They are high fiber, no added sugar, and 4 grams of protein. They are so good. (by the way, there are several non vegan varieties) http://alyssascookies.com/collections/alyssas-healthy-cookies/products/healthy-oatmeal-cookies-8-pack
I love these chips and they have 5 grams of protein per serving: https://candidreviewmom.wordpress.com/2015/05/08/beanfields-bean-rice-chips/
Lastly, I enjoy some homemade peanut butter balls (made with peanut butter, tofu, oats, quinoa, and natural sweetner).
You may not like any of these things but just want to make the point to try to find things that you not only enjoy but are satisfying. I like some other chips and cookies more but they are not filling at all and I tend to eat way over my limit. This is sort of a compromise imo.
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DDHFree -Thanks for the tips and will check out those sites. The oatmeal bites looks great. My husband is vegetarian so I'm familiar with a lot ingredients listed above. I also use sweetener and tofu, occasionally quinoa.
I also have stop buying the crunchy processed stuff. My problem is that I tend to snack on those items while cooking dinner (carrots and veggies do take their toll at times).0 -
DDHFree -I also have stop buying the crunchy processed stuff. My problem is that I tend to snack on those items while cooking dinner (carrots and veggies do take their toll at times).
I hear ya! But keep the main goal in mind. I try to hang on to the fact that maintenance calories are going to be so much better. Keep focusing on HOW TO MAKE YOUR ALLOTTED CALORIES WORK such that you are not hungry and you enjoy your food. Believe me, I know it's easier said than done but it's necessary for the results that you're working toward. And I know you can do it.
One more thing, try logging those snacks in MFP as you eat them while cooking dinner. Hopefully you won't want to use up your calories in that moment.
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Day 3 - Week 1
Squats: 5x6 @ 95 lbs.
OH Press: 5x6 @45 lbs.
Deadlift:1x6 @ 110 lbs.
Romanian deadlifts: 5x6@ 70 lbs.
Assisted Pullups: 3x8 @ Level 13 (70 lbs assisted). I'm curious if I can actually do a regular pull up. I'm too scare to even try. LOL!
Assisted Dips: 3x8 @ level 12 (64 lbs assisted)
Planks: 1 @ 1 minute each
Cardio: 6 mile bike ride to and from work
Mood: Feeling good today. The sodium may have worn off from the other day but I had major munchies last night and could not stop eating. I was just plain hungry and carbed out. I had eaten my protein for the day but the carbs were calling my name.0 -
Awesome, looks like I am just in time with week 1!
Week:1/Total Weeks: 1
Routine: Workout B
Squats: 5x5 @ 135lbs
OHP: 5x5 @ 50lbs 2x5 @ 70 machine assisted
Deadlift: 1x5 @ 165lbs 1 -
Welcome Italiana! Yes, you are right on time. Look forward to sharing the journey with you.1
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Italiana_xx79 wrote: »Awesome, looks like I am just in time with week 1!
Week:1/Total Weeks: 1
Routine: Workout B
Squats: 5x5 @ 135lbs
OHP: 5x5 @ 50lbs 2x5 @ 70 machine assisted
Deadlift: 1x5 @ 165lbs
That's an awesome Week 1! I'm in Week 1, but not at those weights!
Great job Italianaxx79!0
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