Count Up to 16 Weeks of Strength Building - Take 2
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I ditto Isca_1 remarks!
Unfortunately my injury is more real than I initially thought. In other words, it felt worse by end of day yesterday and even more so this morning. It's enough for me to conclude that I will not do squats or deadlifts until it's better. I iced it last night and this morning but only because I read that I should. I could maybe keep doing those lifts with the discomfort but too many people expressed that that tend to make it worse. I just really hope it's not too serious and heals quickly. I love my lifting and not yet ready for a break.0 -
Iwhayes820 - You are doing great. I love bench presses too! I am not a fan of bent over rows because I feel like it puts a lot of pressure on my neck. I definitely need to watch my form. Keep up the great work.
DDHFree - Sorry about your injury. If it hurts, you definitely need to stop. If it's an achy kind of feel, then proceed with caution.
Everyone else - I'm loving the group comradery even though we can't all be at a gym together. Lucky for me, I take my lunch break later in the day so there aren't too many guys in the gym (grunting away -one of my pet peeves).0 -
Thanks Dcresider.0
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Since I will be leaving for NYC tomorrow, I ended up doing a SL workout minus the squats since my legs were a little sore from yesterday.
Squats: none.
BP: 5x5 @ 85 lbs. - The sets were still hard but I managed to finish. I felt my shoulder twinge (possible rotator-cuff related) so luckily I'll have a break until next wednesday to recover.
BRows: 5x5 @ 75 lbs. - I plan on staying on this weight since I feel my form is lacking.
Cardio: very, very short run of 1 mile. LOL! No bicycling the past few days due to rain.0 -
I ditto Isca_1 remarks!
Unfortunately my injury is more real than I initially thought. In other words, it felt worse by end of day yesterday and even more so this morning. It's enough for me to conclude that I will not do squats or deadlifts until it's better. I iced it last night and this morning but only because I read that I should. I could maybe keep doing those lifts with the discomfort but too many people expressed that that tend to make it worse. I just really hope it's not too serious and heals quickly. I love my lifting and not yet ready for a break.
Sorry to hear about your injury. Maybe you could up your walking while the injury heals and start doing other lifts like Bench if it is not causing any issues. Hope you recover soon!!!0 -
Week: 2 - Total Week: 18
Routine: Workout A
Squats
Skipped squats due to injury. Feel much better than yesterday so,hopefully I will have a quick recovery. After some research, I am working on strengthening the hip area since they are used in all the big lifts.
Bench Press
62 lbs 4× 6,6,6,4
Negative Pull Ups
4X6,6,6,0
Could not do the last set. Negative chin ups are definitely harder than the negative pull-ups that I've been doing.
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sixpacklady wrote: »Sorry to hear about your injury. Maybe you could up your walking while the injury heals and start doing other lifts like Bench if it is not causing any issues. Hope you recover soon!!!
Thanks Sixpacklady. That's exactly what I am planning. I will bypass squats, deadlifts, and rows until I've healed. But I will continue to do the other lifts. However, I am trying to think of creative ways to work my quads if I am not healed in a week.
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@DDHFree, oh no! Sorry to hear about your leg, yes take it easy until it is better!
Same here! I can't say enough how happy I am to have found you all!!I'm loving the group comradery even though we can't all be at a gym together. Lucky for me, I take my lunch break later in the day so there aren't too many guys in the gym (grunting away -one of my pet peeves).
And one more time, same here! I try and arrange my day so I can go to the gym in the mid afternoon, to avoid the bro rush, usually it works:-/
Week 2/Day 4/Total Weeks 2
Workout: SL A
Squat: 70lbs 5x5
Bench: 60lbs 5x5
Row: 60lbs (2 x30lb DB's) 5x5
My accessories :-)
Skullcrushers: 30lbs 2x8
Shrugs: 50lbs (2x25lb DB's) 2x10
Calf Raises: 45lb 3x150 -
Many of my friends are astonished by my weight loss. I have lost 7 lbs and 1.5 inches from my waist so far. Keep going ladies, we are definitely on the right track 0
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Good Morning! Hope everyone had a great weekend.
My injury is so much better. I decided to move my workout to Tues/Wed/Sat this week just for 1 extra day of rest. It's not 100% healed but I really feel like I could do the big lifts again. However, I might give it one more week as I am still afraid of re-injury if I don't let it heal 100%. Not sure if I need to wait. I will try to do some research and make a judgement call.
Congrats on your total loss Sixpacklady! That is so awesome! I don't remember your starting weight. Are you at 120 yet? I'm really looking forward to that point because I think all of my size 2's will fit me again. I am so with you on the message to keep going -- no matter how long it takes. I like that when I eat over my calories sometimes, there is no concept of starting over. I just keep going.
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Congrats @sixpacklady on your weight loss!
@DDHFree, great to hear your injury is better, good plan to not push it quite yet :-)
Week 3/Day 5/Total Weeks 3
Workout: SL's B
Squat: 75lbs 5x5
OHP: 55lbs 5x5
DL: 115lbs 1x5
Accessories:
BB Curls: 35lbs 2x8
Calf Raises: 45lbs 3x151 -
Good Morning! Hope everyone had a great weekend.
My injury is so much better. I decided to move my workout to Tues/Wed/Sat this week just for 1 extra day of rest. It's not 100% healed but I really feel like I could do the big lifts again. However, I might give it one more week as I am still afraid of re-injury if I don't let it heal 100%. Not sure if I need to wait. I will try to do some research and make a judgement call.
Congrats on your total loss Sixpacklady! That is so awesome! I don't remember your starting weight. Are you at 120 yet? I'm really looking forward to that point because I think all of my size 2's will fit me again. I am so with you on the message to keep going -- no matter how long it takes. I like that when I eat over my calories sometimes, there is no concept of starting over. I just keep going.
Thanks @DDHFree . I am 121 now Hoping to reach 120 by end of May.
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Is it okay if I join late? I'm on week 3 too, but just saw this forum. I'm doing just okay. I find the barbell row and overhead press to be difficult. My gym doesn't have 1.25 plates so I either repeat the previous weight or move up 5lbs, but I'm getting close to max on the OHP.
Week 3/Day 1/Total Weeks 3
Workout: SL's A
Squat: 75lbs 5x5
BP: 60lbs 5x5
ROW: 60lbs 1x50 -
Oh that is so awesome Sixpacklady! I can't wait to see what I will look at that weight. You might see a 2 pack soon if you don't already.sixpacklady wrote: »Thanks @DDHFree . I am 121 now Hoping to reach 120 by end of May. 0 -
Week: 3/ Total Week:19
Routine: Workout B
Hyperextensions Held 4 sets for 1 minute [substitue for deadlifts]
Note: Trying to strengthening hip and and lower back and I continue to recover from injury
Shoulder Press - 44 lbs 4 × 6
Negative Chin Ups - 4 x 6
Note: Able to do all 4 sets this time.
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Ok - catching up
Week 2, Day 3
Squats Warm-up 2x5 @ 45lbs
Lift 5x5 @ 70lbs
OHP 5x5 @ 55lbs
Deadlift 5x5 @ 110lbs
A good lift day. Form was good.
Monday, Week 3 Day 1
Squats 2x5 @ 45lbs
Lift 5x5 @ 75lbs. Really watching my form. Tried to do a video to post. Want to make sure Im not leaning forward.
Bench 5x5 @ 60lbs. Better than the last time. Getting more comfortable with this lift - finally!
Row 5x5 @ 80lbs The last set or 2 were tough. Thinking of holding at this weight to perfect form.
Planning to start some HIIT cardio on Thursday and Sat.1 -
@lwhayes820 I like following your posts, I think we are more or less in the same place
Week 3/Day 6/Total Weeks: 3
SL's A workout
Squat: 70lbs 5x5
BP: 70lbs 5x5
Row: 45lbs 5x5
I struggled with my squat today, I was feeling very achy in all my joints yesterday and I think the after effects must have still been hanging around this afternoon. I am pleased with how my bench press is progressing!
Still working on my ROW!! Decided to try it with the bar today instead of on the bench with dumbbells, I'll keep working my way up from the bar, it felt alright so maybe I finally have got it down......1 -
Deadlift 115 lbs - 1 X 6
OHP 42.5 - 3 X 6
Pullups - assisted pullups0 -
Great job everyone. Stay focused!
I think my injury is fully recovered now. I moved my body in various ways this morning trying to detect any discomfort. I can only say that I literally had to question if the injured side feel any different than non injured side. Because I could not determine with absolutely 100% certain, I elected to give it another day rest and skip squats & rows. Maybe I will resume for the last workout of this week.
Week: 3 Total Week:19
Routine: Workout B
Hyperextensions- Held 4 sets for 1 minute [substitue for squats]
Bench Press - 43 lbs 4 × 6
Negative Chin Ups - 4 x 6 (the last couple of reps of the last set were challenging.)1 -
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Yesterday
Week 3 Day 2
[Routine B
Squats
Warm-up 2x5 @ 45lbs
Set 5x5 @ 80lbs - felt good. Still feel that I can progress. Form felt good, too. I can feel these working. Finding 'new' muscles0 -
Don't know what happened with my previous post - it didn't all take. Hmm?
OHP
5x5 @ 60lbs. By the 4th rep of the 4th set - it felt really hard - almost didn't make it. I took a 3 min rest and felt stronger for last set. But, again on 4th rep - it felt hard. Will increase next time and Delian if too much.
Deadlift
1x5 @ 120lbs - still my favorite lift. I didn't have time to do more sets. ☹️.
Today - Thur
Did 15 min of HIIT Elliptical. Felt good. Did 1 min hard, 2 min rest. Got this routine from the book Strong, by Lou Schuler -NROL4W book.
Plan to increase to minimum 20 minutes, 2x per week.0 -
Iwhayes820 - good job on the OHPs. I'm going to try 55 lbs today. I love(d) deadlifts too until you get into the higher weights. I think I went up to 155lbs. last year but had problems with my grip.
WEEK 3 / Day 2 - Yesterday's workout:
Squats: 5x5 @ 110 lbs. A little tougher than usual but managed with good form. I'm still afraid to increase weights because I don't want "thick" thighs and my legs are pretty strong. Any suggestions?
Bench P: 5x5 @ 85 lbs. This weight is still a struggle although I finished all reps. My right rotator cuff was still bothering me a bit but finished. I'm not sure of my form since the bench is a little higher and my feet barely touch the floor. I've also widened my grip so I can feel it more on my chest. I'll have to check with my gym peeps to see if I'm doing them right.
Bentover Rows: 5x5 @ 75 lbs. I should have increased weight here but did well with these. I can definitely feel some soreness in my upper back and shoulders.
Assisted dips: 3x8 @ level 10 - went up a level from 12 so I'm slowing using my body weight to do these.
Cardio: ran 25 minutes. biked 40 minutes (home to work to home). I missed my cardio so it felt good to get some blood pumping.
macros: got up to 100 grams of protein, but went a little over my calories. That's good for me.
I haven't weighed myself but will do so on Monday. It's that TOM and am so bloated right now.0 -
Week 3/Day 7/Total Weeks 3
SL's A workout
Squat: 75lbs 5x5
OHP: 45lbs 5x5
DL: 45lbs 1x5, 95lbs 1x5, 125lbs 1x5
Accessories:
BB Curl: 35lbs 2x8
Calf Raises: 45lbs 3x15
I finally went to the ortho for the very bad pain I have in my shoulder/bicep, turns out I apparently have a tear in my bicep/tendon? where it attaches the rotator cuff, no wonder it hurt so bad doing OHP's! So have deloaded right down to the empty bar for OHP while waiting for the MRI & hopefully just a a cortisone shot for the summer :-) I now have yet another injured area that I have to be aware of :-/ sighhhhhhhhh!!!
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Good job Iwhayes! I injured myself doing the deadlift and it's still my favorite lift. LOL!
Dcresider, girl lift some serious weight. I want to be like you when I grow up. As for not wanting your thighs to get any thicker, I would say at a minimum, it should be okay for you to stay at the same weight since you need to progress in order for the muscles to grow bigger.
Tomorrow will be my first day doing cardio on a lift day since I changed my schedule around this week. Do you guys do the cardio before or after lifting. I am going to walk/run at least 5 miles tomorrow in addition to strength training.0 -
So very sorry to hear that t5minty. Unfortunately I can relate although mine doesn't seem to be as serious. I hope it heals quickly for you.Week 3/Day 7/Total Weeks 3
SL's A workout
Squat: 75lbs 5x5
OHP: 45lbs 5x5
DL: 45lbs 1x5, 95lbs 1x5, 125lbs 1x5
Accessories:
BB Curl: 35lbs 2x8
Calf Raises: 45lbs 3x15
I finally went to the ortho for the very bad pain I have in my shoulder/bicep, turns out I apparently have a tear in my bicep/tendon? where it attaches the rotator cuff, no wonder it hurt so bad doing OHP's! So have deloaded right down to the empty bar for OHP while waiting for the MRI & hopefully just a a cortisone shot for the summer :-) I now have yet another injured area that I have to be aware of :-/ sighhhhhhhhh!!!
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DDHFree - Everything I've read has said to do cardio after your lifts. I've run before lifting and felt my lifts suffered. I was just too tired. By the way, I'm sure you look way better than I do right now in terms of weight. I still have way too much fat in my body and can't wait to see it go down...if ever. I know patience is key.
WEEK 3 / Day 3 - today's workout:
Squats: nixed squats today since I did them yesterday.
OHPress: 5x5 @ 55 lbs. These felt heavy and the last rep was a struggle. I'll probably stay on this weight next week.
Deadlifts: 1x5 @ 145 lbs. Yep.These were heavy and I could feel my left grip loosen on the last rep.
Assisted pullups: 3x8 @ level 11 - These were a struggle. Will stay on this level.
Cardio: ran 30 minutes.
I weighed myself and no change. WTF!! Oh yeah, it is that TOM!! or is it just muscle??!! LOL!!0 -
Dcresider - thanks for encouragement! One day I'm gonna be squatting like you!0
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