Count Up to 16 Weeks of Strength Building - Take 2
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Friday's workout
Week 4/Workout B/ Total Weeks: 4
Squats:
Warm up - 2x5@ 45lbs, 1x5@ 65lbs
Workout - 5x5 @ 100lbs - Rested 3 min between sets, but it went well. Felt good. It's definitely getting more challenging! I did stretches while waiting and it seemed to help.
OHP
Warm up - 2x5@ 45lbs
Workout - 5x5@ 70lbs - I was prepared to deload or use fractional plates. But, again, I made it. Very challenging on the last rep of the 3-5 sets.
Deadlift
Workout - 2x5@ 140lbs - I used the Big Girl plates - 45lb plates! Woo Hoo!
90 sec rest between sets
Saturday's Workout
35 min Elliptical HIIT - Warm up for 5 min, Then 1 min hard, 2 min easy. Can see progress since starting this last week. My rest rpm's are higher than before. I'm thinking of changing my HIIT routine next week to either walking or jumping rope. We'll see.
Have a good Sunday everyone!0 -
Yaaaay! @lwhayes820 !!! 45lb plates! You are killing it with your workouts, awesome job!
I can't wait until I get there, I'm so over dragging plates over to stack on the floor to make up the difference :-/
Week 5/Day 10/Total Weeks 5
Workout, SL B
Squat: 45lbs 2x5, 65lbs 5x5
OHP: 45lbs 5x5
DL: 45lbs 1x5, 95lbs 1x5, 125lbs 1x5
I have to stay using the bar only for OHP :-( my shoulder screams if I go up even 5lbs ( I know, I tried) looking forward to getting the results of this MRI so I'll know what's going on in there and what needs to be done!
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Yes, I would love to be in need of 45 lb plates. Great job Iwhayes. Hang in there on that shoulder 5minty. At least you are still doing your OHP. And you are pressing only 1 lb less than me with an injured shoulder.
Week:5 / Workout: B /Total Weeks: 21
Deadlifts - 105 lbs 4 × 6
Went up 2 more lbs and 4 lbs from my previous max prior to the injury.
Shoulder Press - 46 lbs 4 × 6
I know it's crazy but I am just so happy to be able to do all reps for all sets that I just don't want to increase. I was stuck at 46 for so long and not able to do all the reps. Maybe I will increase next time.
Negative Pull Ups - 4 X 6
I am suppose to report my 5 week progress at the end of this week. I guess I still will even though I am leaving for short vacation to Vegas on Wednesday. I still plan to do my Friday workout while vacationing. Also I hope to eat at deficit for all but one day. We will see how it goes.1 -
Squat 77.5 lbs - 3 X 6
Bench 50 lbs - 3 X 6
DB Row 22.5 lbs - 3 X 8
I have reached 120lbs, yay. But not happy with my tummy, would like to lose a few more inches from there...0 -
DDHFree - thanks for encouragement! Have much fun in Vegas!
5minty - I really hope your shoulder gets better! You're doing really well on your lifts! You get super kudos for doing what you can. We are in this for the long haul
Week 5 / Workout A / Total Weeks: 5
Squats
Warm up - 2x5 @ 45lbs, 1x3 @ 65lbs
Work out - 5x5 @ 105 lbs
Bench Press
Warm up 2x5 @ 45lbs
Work out 5x5 @ 75lbs. Form wasn't as good as last week. Will focus more next time.
Row
Warm up 2x5 @ 65lbs
Workout 5x5 @ 95 lbs. This didn't suck today! It went better since I started pulling more towards my stomach and holding my back tight. And, I did 90 sec rests, too
See you guys Wednesday!0 -
Sixpacklady, a big congrats on hitting that 120 lbs. So motivating for me to see you get there. I bet you you lose the rest of the tummy fat very soon. Keep focused and you will be talking maintenance calories before you know it.0
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Congrats @sixpacklady!
Thanks all, this shoulder pain is sooooooo frustrating, not just for this but even for day to day stuff :-( But even though the OHP is a killer for me, I get a twinge with BP, but it is totally doable, so I'm happy I can still do BP's because as of now they are my favorite! (my favorites are always changing :-)
Week 5/Day 11/Total Weeks 5
SL's A workout today
SL's A
Squat: 45lb warmup 2x5/75lbs 5x5
BP: 45lb warmup 2x5/75lbs 5x5
Row: 45lb warmup 1x5/65lbs 5x5
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Skullcrushers: 25lbs bar 3x8
Shrugs: 2x30lb DB's 2x100 -
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Week:5 / Workout: A /Total Weeks: 21 (mislabeled last posting)
Squats - 74 lbs 4× 6
Bench Press - 63 lbs 4 × 6
Bent over rows - 53 lbs 4 X 6
Note: I honestly can't make up my mind about which exercises to do for the back. Will continue to explore as I think I need to try the bands for assistant pull-ups as they have become very awkward using my current approach.
On a different note, I have completed my 2nd workout for the week and heading to the airport for Vegas in 3 hours. So, I really hope to do my 3rd workout while there. Not sure if I will do any posting during that time.0 -
Deadlift 105lbs 1 X 6
OHP 47.5lbs 3 X 5
Pullups -negatives0 -
Week:5 / Workout: A /Total Weeks: 21 (mislabeled last posting)
Squats - 74 lbs 4× 6
Bench Press - 63 lbs 4 × 6
Bent over rows - 53 lbs 4 X 6
Note: I honestly can't make up my mind about which exercises to do for the back. Will continue to explore as I think I need to try the bands for assistant pull-ups as they have become very awkward using my current approach.
On a different note, I have completed my 2nd workout for the week and heading to the airport for Vegas in 3 hours. So, I really hope to do my 3rd workout while there. Not sure if I will do any posting during that time.
Enjoy your vacation!!0 -
@DDHFree Vegas!! Ahh have fun and what happens in Vegas stays in Vegas!
sorry couldn't resist!
Week 5/Day 12/Total Weeks 5
workout for today, SL's B
Squat: 45lbs 2x5, 75lbs 5x5
OHP: 45lbs 5x5
DL: 45lbs 1x5, 95lbs 1x3, 130lbs 1x5, 135lbs 1x3!!!
Yay!! I was so close I figured I'd go for it! I hated having to drag plates over to stack to make up the difference, by the time I was ready to do the lift I was like what? More lifting? Now I don't have to do it anymore!!!1 -
Week 5/ Day 14/ Total Weeks 5 (Wednesday)
Today's workout SL B
Squats:2x5 - 45lbs, 3x75lbs - Warmup; 5x5 110lbs - Worked on keeping my back straight and core tight as I descend and stand. Stretched during the rest periods.
OHP:2x5 45lbs - Warmup;
First time I didn't make a lift! Did 75lbs @ 2x4, then decided deload when I couldn't complete the lift even after the recommended 4-5 min rest time. I went to 72.5lbs for the remaining sets and completed 4/3/5. The program recommends increasing weight even though I didn't make the lift. I was planning to stay at 72.5 lbs for another week or so.
1x5 @ 150 lbs - This went okay. I can definitely feel all muscles and everything working at this weight. Felt no compulsion to do more than this.
Week 5/ Day 15/ Total Weeks 5 (Friday)
Today's workout, SL A
Squats:45lbs 2x5, 3x75 lbs Warmup
Workout 115lbs - 5x5 Working on breathing and keeping back straight and tight.
Bench Press:2x5 @ 45lbs Warmup
Workout 80lbs 5x5- No real issues with this lift. Only 90 sec rests. This is an improvement.
Row:100lbs 5x5 - Not my least favorite lift. Going better, form is good and feeling those back muscles.
Had a busy work week - little sleep - sacrificed cardio this week. Plus, felt somewhat drained after lifts this week - maybe lack of sleep - maybe just getting harder?? Will keep perverting.
Have a good weekend everyone!1 -
Sorry I've been MIA. I'm resting my shoulder since I'm still have problems, plus it was busy at work working 12 hours day. I literally had no time this week to exercise and I was just too tired. This week will bring on a lot of deloading and will test the shoulder out once again. Have a a great weekend everyone.0
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Hello All. Back from Vegas... and like 5minty said, what happened in Vegas must stay in Vegas.
Except for the following -- LOL
So I lifted in a gym for the first time. I went right on over with all the fellas and was not shy at all.
Week:5 / Workout: B /Total Weeks: 21
Deadlifts - 105 lbs 4 × 6
Shoulder Press - 45 lbs 4 × 7
Had to go from 46 to 45 since they did not have fractionals in the gym but I added an extra rep
Assisted Pull Ups with machine - 4 X 101 -
5 Week Results – (Total Weeks 17 to 21)
Progress
Weight: from 127.2 lbs to 125 lbs
Total fat loss: 2.2 lbs.
Average fat loss: 0.44 lbs per week
Measurements:
Lost inches from stomach, hips, and thighs
Pictures:
See progression photo under my profile. I will leave it there for approximately 24 hours just for you to see. The before pics are just too embarrassing to post otherwise. But I feel like I can share it with you guys and want to do whatever I can to encourage us to keep going.
Lifts
No real increase due to injury and having to deload
Assessment
Slow and steady progress. I really can’t believe I am 125 lbs without being hungry all the time. While in Vegas, I was able to weigh myself on the REAL deal Healthometer scale like at the doctor office. I was excited to see that I weighed exactly 125 lbs with my yoga pants, tank top, and sports bar on. I love the way my body is changing. I was able to really enjoy dressing up while on vacation.
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Week:6 / Workout: A /Total Weeks: 22
Squats - 75 lbs 4× 6
Bench Press - 64 lbs 4 X 6,4,5,5
Pendlay Rows - 4 X 60 -
BTW, sorry that the image is so small. If you were looking at the full picture you would see major love handles in the first image. Also, the first image is after the first 4 weeks as I could not bare to post the initial pic. Maybe at the end of the 16 weeks I will upload bigger images because that small image doesn't really show just how much fat I was carrying.0
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Happy Monday everyone. The time is going by quick and unfortunately I was supposed to be starting on WEEK 6 but I'm on WEEK 5 due to my shoulder and a major deload on all exercises. My week started yesterday (Sunday) with a 22 mile bike ride. It felt to get outside since I hadn't done any bike or runs in a while.
WEEK: 6 - SL
Squats: 5 x 6 @ 95lbs.
Overhead Presses: 5 x 6 @ 45lbs. I'm back to the bar because of the shoulder. Felt okay. I'm more worried about Wednesday's bench press and will definitely go light to test it out.
Deadlifts: 1 x 5 @ 135 lbs.
Cardio: 3 mile run
weight: down 1.5 lbs. since my last weigh in.
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Squat 80 lbs 3 X 5
Bench 52.5 lbs 3 X 5
DB rows 22.5 lbs 3 X 80 -
@dcresider glad your shoulder is feeling better, but still take it very slow, I know from where I speak :-(
@DDHfree your progress is great! Not able to see your photos, but your numbers are awesome
@lwhayes820 that stinks about your OHP, but you also are making awesome progress!
Week 6/Day 13/Total Weeks 6
Today's workout, SL A
Squat: 45lbs 2x5, 65 lbs 1x5, 75lbs 4x5, 80lbs 1x5
BP: 45lbs 2x5, 70lbs 3x5
Row: 45lbs 1x5, 65lbs 3x5
Skullcrushers: 25lbs 3x8
Shrugs: 50lbs 2x10
Haven't been in the gym since last Thursday, but I went cycling Fri/Sun, kayaking on Fri and a nice yoga class on Sun to round it all off, so I thought I would be ok today with my shoulder as it has had a good couple of days rest.
That would be a big no, I was not!! Ughhh, everything was a struggle today because of this shoulder- For the first time ever I thought the bar was going to end up on my face during BP's, at that point I called it a day on the bench :-/ Only thing that went well was my squats, in addition to BP's, the row was hard, skullcrushers, shrugs, not a good day at all :-( But it is still better then not going at all I think.
I finally go tomorrow to the ortho for the results of my MRI, I'm hoping he gives me a nice big shot of cortisone or something to get me through the summer! 0 -
5minty - Sorry to hear about your shoulder problems. Sounds kind of bad if all those shoulder exercises were bothering you. Good luck with the MRI and hope it's nothing major.
My shoulder it feeling okay even after the overhead press yesterday. I was expecting some residual pain but so far so good.It's mostly achy now and no sharp pain. I can still feel the tendon "click" or move when I rotate my shoulder/arm. We will see what happens with the deloaded bench press of 65 lbs. tomorrow. Meanwhile, I've decided to keep up with my cardio so I ended up running a hilly 3 mile run on the treadmill.
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Hey ladies, I know I'm a bit late joining in here but I am really enjoying reading your posts in this group/thread. I'm on my third week of strength training..and doing SL along with a few accessory moves I'm adding in to help with core/shoulder weaknesses. Let me know if I'm posting in the wrong thread but here is my workout for yesterday: I'd like to follow along with you here
Week 2/Day 6/Total Weeks 2
Workout B
Squat: 45lb 1x5 (Warmup), 75lb 5x5
OH Press: 45lb 5x5
Romanian DL 3x5 45lb
DL: 1x5 45lb
Face Pulls: 15lb 5x10
Assist Pull-up: 3x5
Also did mini Ab/Core workout and 1mile treadmill jog0 -
@DDHFree - Welcome back! I'm happy to hear that your Vegas trip was awesome!
@5minty - Good luck with your shoulder! I'm sure there's some miracle shot waiting for you.
@dcresider - glad to hear you're getting back into the swing of things! A 22 mile bike ride is impressive.
@Kerrystoon - welcome! This is a great group. I'm glad that I found them.
Here goes:
Week 6/ Day 16/ Workout B/ Total Weeks 6
Squats -
Warmup 2x5 @ 45lbs 1x5 @ 75lbs
Workout 5x5 @ 115lbs
Felt really good. Breathing was good. Felt good glute activation. Was a really good set of lifts on Monday!
OHP-
Warmup - 2x5 @ 45lbs
Workout - 5x5 @ 75lbs!!! Did all reps of all sets! I was so excited! I did a Woo Hoo in my basement. I almost deloaded based on my last lifts, but I decided to just follow the program. I'm glad that I did. I feel very proud - can you tell?
Deadlifts
Finally progressed to an official warmup!
Warmup - 5x135 lbs
Workout - 1x5 @ 160lbs
Today (Tuesday) - 35min Elliptical HIIT
Still doing 1 min hard / 2 min easy - total of 8 intervals + warmup and cool down
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5minty, hope your shoulder recovers very soon. Also, sorry about the picture as I will post another one soon or after the next 5 week results. Don't want to upload it while at work. LOL!
Kerryatoon, welcome to the group. Glad you are joining. What are "Face Pulls"? I guess I could just google it.
Iwhayes, thanks for the welcome back note. I see you are still killing it. And doing HIIT on top of your lifts.
Dcresider, glad your shoulder is doing better.
Week:6 / Workout: B Total Weeks: 22
Deadlifts - 105 lbs 4× 6
OHP - 46 lbs 4 X 5,6,5,4
Negative Chin Ups - 4 X 60 -
@kerryatoon - Welcome to the group. The more support we get, the merrier. Good luck with SL. I liked it from the first time I started it since it was so easy and convenient with these set of exercises.
@iwhayes820- You are amazing and you seem to get stronger by the week! Keep up the great work.
@DDHFree - thanks about the shoulder.
WEEK 5: SL
Squats: none. I ended up doing something else since I've been running and bicycling the last few days. I wanted to rest up my quads today.
BP: 5 x 6 @ 60 lbs. So I deloaded by 15 lbs. and my shoulder still twinged a bit when I raised the bar, although it's fine when I lower the bar. We'll see how it feels tonight and tomorrow morning.
Rows: 5 x 6 @ 60 lbs. Too easy. I should have done 65 lbs. but I was using the same bar for the BP's and it's too time consuming to change plates. Call me lazy, whatever.
Romanian deadlifts: 5 X 8 @ 70lbs. I just love this exercise so much. Let's hope my hamstrings will be okay tomorrow.
cardio: 30 minute run. bike to work and bike back home = 45 minutes, 5 miles total.0 -
Week 6/ Workout A/ Total Weeks 6
May 25, 2016
Squats
Warm-up 2x5 @ 45lbs, 1x5 @ 75lbs
Lift 5x5 @ 120lbs
Bench
Warm-up 2x5 @ 45lbs
Lift 5x5 @ 85lbs
Row
Warm-up 5x95 lbs
Lift 5x5 @ 105 lbs getting very challenging for me. I'm on again / off again with this exercise!
See you guys Friday!0 -
Iwayes820, I feel you on the rows. I just can't figure out what to do about my back. I think I will order the low pulley so I can do lat pull downs and/or order bands so I can do band assisted pullups.0
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Thanks ladies for the warm welcome! I would love to be accountable here and watch you all progress as well. @lwhayes820 you are killing it! Way to go! @DDHFree I am using a stand up chest supported bench for my rows due to the fact that my core isn't quite where I want it to be for this exercise. I also put off deadlifts and have been doing modified versions and a lot of core accessories until I feel comfortable with those.
I had a reaaaallly late night last night. Went to the gym late but loved how empty it was!!
*I don't list my warm-up set, I do one set with the bar to check form and warm up*
Treadmill: Jog 10 minutes
Squat: 5x5 80lb
T-bar Row: 5x5: 45lb
Bench: 2x5 70lb, 3x5 65lb (had to deload.. my spotter had to help with last rep @70)
Face pulls: 5x10 30lb
Cable crunch: 3x13 100lb
Assist chin-up: 2x5 (76lb assist) So I guess this means I'm lifting 71lbs of my own weight..
Assist dips: 2x5 (70lb assist) 77.5lb of my weight
This is what I'm using for rows:
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Thanks for tip Kerryatoon. I workout at home so I don't have the option but you do make me wonder if I could do a variation on my at home bench. Kudos to you for getting to the gym even if it had to be late.0
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