Count Up to 16 Weeks of Strength Building - Take 2
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So excited about this weekend. Tomorrow is our Seersucker Social (reason to dress up your vintage finest) which is 8 miles of leisurely bicycling throughout out great nation's capital, followed by a perfect picnic of blankets, lawn games and jazz-age music waiting upon our arrival. Photos to come. Plus I get my 6th day of workout in. Meanwhile: here's my workout for the day.
Week: 8 of 16 - SL workout only
Squats: 5 x 6 @ 120 lbs.
Overhead Press: 5 x 5 @ 50 lbs. It was hard but I finished them all. No pain today. Go figure.
Deadlifts: 1 x 6 @ 155 lbs. Stayed here.
Cardio: 20 minutes easy run.
Extras: 2 planks @ 1 minute each2 -
So excited about this weekend. Tomorrow is our Seersucker Social (reason to dress up your vintage finest) which is 8 miles of leisurely bicycling throughout out great nation's capital, followed by a perfect picnic of blankets, lawn games and jazz-age music waiting upon our arrival. Photos to come. Plus I get my 6th day of workout in. Meanwhile: here's my workout for the day.
Week: 8 of 16 - SL workout only
Squats: 5 x 6 @ 120 lbs.
Overhead Press: 5 x 5 @ 50 lbs. It was hard but I finished them all. No pain today. Go figure.
Deadlifts: 1 x 6 @ 155 lbs. Stayed here.
Cardio: 20 minutes easy run.
Extras: 2 planks @ 1 minute each
Great work dcresider. Hope you enjoyed all the activities.0 -
Week: 10/ Workout: A/ Total Weeks: 26
Squats- 4x6@ 80 lbs.
Bench Press- 4x6 @ 63 lbs.
Pendlay Rows- 4X6 @ 63 lbs
I love this program.0 -
Week: 9 / Day 1
Squats: 5 x 6 @ 120 lbs.
Bench Presses: 5 x 6 @ 60 lbs. Managed just fine today. No shoulder problems. I can't figure out my body.
Bentover Rows: 5 x 6 @ 60 lbs. No problems here but decided to use the same weighted bar above and do more reps.
Scull Crushers: 4 x 8 @ 30 lb. bar.
Romanian Deadlifts: 3 x 8 @ 70 lbs.
Cardio: bike to and from work = 6 miles.
Macros: I'm good so far with protein intake and within my calories so far. No weight loss again this week. I think I may have decrease my calories.
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Hi ladies! Yes I did rock those heels.. my legs are so solid I'm loving it. My arms store more fat for some reason so they need a cut to see what's underneath all that but I'm still taking advantage of these newbie gains and don't want to go into too much deficit. Here was my workout for last night.
Week 6/ Workout 16/ Total Weeks 6
Walk incline treadmill 1/2 mile - my knee is a little twingy didn't want to do too much here
Barbell squat: 5x5 110 lbs
OH Press: 6x5 50lbs (stalled at this weight.. grrrr...)
Deadlift: 1x5 105lbs
Accessory lifts:
Face pulls: 5x12 60lbs
Cable crunch: 4x15 110lbs ALTERNATING 6in leg lifts: 4x10
Felt pretty awesome last night! Only 40lbs until I can squat my own body weight!! WOOT!
Today is a rest day.. may get some light yoga in tonight to stretch.
I love this program too!0 -
All you ladies rock!!
Did not get any workouts in due to crazy summer schedule. I think I am going to take a break from heavy lifting, will be doing circuit training instead. Hopefully can join all of you in the next 16 week round
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sixpacklady wrote: »All you ladies rock!!
Did not get any workouts in due to crazy summer schedule. I think I am going to take a break from heavy lifting, will be doing circuit training instead. Hopefully can join all of you in the next 16 week round
We are going to miss you sixpacklady. Enjoy your summer and the circuit training.0 -
Week: 10/ Workout: B/ Total Weeks: 26
Deadlifts- 115 lbs 4x6
OHP- 46 lbs 5,5,5,5,4
Note: Did the last set at 48 lbs. Since I can't seem to do 4x6 beyond 46 lbs, I decided to start increasing on just the last set only even if it's only for 1 to 3 reps.
Inverted Rows- 4x60 -
Hola!! Last time I was unsuccessful in completing 16 weeks and had a break of two months. This time around I am determined to see it through the end. You are free to kick me out of my slump if you catch me in one.
Here goes my report of first week:
1st week
Work Out
21/6/16
Squats 50.7 lbs 5*5
Bench Press 50.7 lbs 5*5
Barbell row 66 lbs 5*5
Machine workouts:
Lat. Pull down 33 lbs 10X3
Biceps Pull 33 lbs 10X3
14/06/16
Squats 44 lbs 5*5
O.Press 33 lbs 5*5
Deadlift 81.5 lbs 5*5
Machine workouts:
Lat. Pull down 33 lbs 10X3
Biceps Pull 33 lbs 10X3
10/06/16
Squats 44 lbs 5*5
Bench Press 44 lbs 5*5
Barbell Row 59.5 lbs 5*5
Machine workouts:
Lat. Pull down 33 lbs 10X3
Triceps Pull down 33 lbs 10X3
Cardio:
Running 2 miles 6 days in a week.
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Week: 9 of 16 week - SL workout only - We are more than half way done. Yay!
Squats: 5 x 6 @ 120 lbs. Stated the same here. My legs felt like lead today.
Overhead Press: 5 x 6 @ 45 lbs. Guess what? I tried doing 50 lbs. and the shoulder acted up again. Decided to deload to 45 lbs.
Deadlifts: 1 x 5 @ 165 lbs. OH MY GOD!!!! These were heavy and I felt that my form was way off so I will definitely be staying here for a while.
Romanian deadlifts: 3 x 8 @ 65. lbs.
Skull crushers: 3 x 8 @ 30 lbs.
Extras: 2 planks @ 1 minute each0 -
You got it mustbe60. Look forward to watching your 16 week journey.1
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Hello Ladies! I've been working crazy schedules. Getting back to normal. Catching up on reporting, so bear with me. I've still made time for my lifts! This is VERY important to me!
Week 9 / Workout B / Total Weeks 9/b]
Squats- 5x5 @ 165 lbs. Lift felt good at this weight.
OHP- 5x5 @ 75lbs. This weight has been problematic for me. I have failed at this weight before, but, I did it! And, it felt good.
Deadlifts- @ 210lbs did 4! It was very hard and weight did not budge on the last rep! Lol!
Week 9 / Workout A / Total Weeks 9
Squats -5x5 @ 170lbs. Started to get hard, but still doable.
Bench Press- 5x5 @ 100lbs
Struggled some, had to push through it. But, kept my form.
Bent over Rows- 5x5 @ 105 lbs.
Deloaded a few weeks ago, building back up.
Monday, June 20
Week 10 / Workout B
Squats- 5x5 @ 175lbs. Really started to feel it. Made sure I was going low to get max benefit. Had to really focus, but I made all of the lifts!
OHP- 5x5 @ 77.5lbs
Decided to increase this lift by 2.5lbs vs 5lbs. First 3 sets were good, had to work for it on the last two. Again, had to focus on the lift. No mind wandering.
Deadlifts- @210 again! Made 4 again! Still really feeling it. I will be at this eight again!
Tuesday - 35 min of Elliptical HIIT.
Wednesday, June 22, 2016
Wk 10/Workout A /Total Weeks 10
Squats- 4/5/5/5/5 @ 180lbs
First squat lift I've missed!
, and I did do the 5th, but, it was poor form - so, not counting it!
Bench Press- 5/5/4/5/5 @ 102.5lbs
Didn't have a good grip in the third set, but the sets went ok. Felt strong, even though I missed one.
Bent over Row- 5x5 @ 110lbs
Could feel it in my back for the first 3 sets, then, didn't really feel it. I don't know, I'll probably stay here another week.
I feel like it's time for me to try squat shoes. At the weight today, I was really pushing - using all of my muscles. I think squat shoes could help me continue to progress.
Sorry for long post!
You Ladies are doing great!
Kerryatoon - I bet you rocked those heels!
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Didn't think I had bold on the whole time! Oops!0
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2nd week
Day 1
23/6/16
Squats 23 kg (50.7 lbs) 5*5
O.Press 18 kg (39.7 lbs) 5*5
Deadlift 40 kg (88 lbs) 5*5
Machine workouts:
Lat. Pull down 10 kg (22 lbs) 10X3
Biceps Pull 10 kg(22 lbs) 10X3
Thanx for the encouragement DDHfree!0 -
@lwhayes820 you are my hero. I'm hoping to still be progressing at weights like that eventually. And yep I killed the heels
@dcresider your lifts are getting heavy too! That DL is killer girl! I'm glad I'm not the only one struggling with the OHP. For me it;s not an injury its just really difficult. I've been stuck for a few weeks at 50lbs. Right now I'm working on increasing reps until I can inch up a bit more.
@DDHFree keep it up! You're doing great
@mustb60 welcome! This is a great group..
Here is my workout from last night:
Week 7/ Workout A/ Total Weeks 7
walk, sprint treadmill, 1/4 mile (warmup)
Barbell squats: 5x5 115lbs
Bench press: 2x5 80lbs, 1x4 80lbs, 2x5 75lbs. by the 3rd rep it was a fail. So went back down to 75 and will start at 80 again next week.
Barbell Rows: 5x5 55lbs
Accessories:
Cable face pulls: 5x14 60lbs
Cable crunch: 5x12 120lbs, alternating 5x14 6in leg raises.
Hamstring curls: 5x6 60lbs
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Week: 10/ Workout: A/ Total Weeks: 26
Squats- 80 lbs 4x6
Bench Press - 63 lbs 4x6
Pendlay Rows - 63 lbs 4x61 -
Iwhayes, I can't wait to see the muscle you HAVE TO BE BUILDING. Seriously, there is no way you don't have some awesome muscles that will be reveal once you've cut enough.
Everyone is doing so well. Only 6 more weeks to go. WE GOT THIS!!!0 -
@DDHFree - I'm trying to stay positive through all this and I know this is a slow process that will eventually pay off. Wow - 6 more weeks left? I guess I've got 7 weeks left since I kind of missed a week due to the shouler. I hope we can do another 16 weeks after this one.
@kerryatoon - let's conquer this shoulder problem. We can do this.
Week: 9 / Day 3
Squats: 5 x 6 @ 125 lbs. I went up. Woo hoo!
Bench Presses: 5 x 6 @ 65 lbs. Yes, I went up here too. We'll see how the shoulder is feeling tonight.
Bentover Rows: 5 x 6 @ 65 lbs. As usual no problems here. I could progress but it's a hassle to change weights since I'm using the same bar. Call me lazy.
Skull Crushers: 4 x 8 @ 30 lb. (2-15lbs dumbells on exercise ball)
Romanian Deadlifts: 4 x 8 @ 70 lbs.
Cardio: bike to and from work = 6 miles.
Planks: 2 @ 1 minute each.
Macros: IF for the week and stayed within my macros. Protein intake has been good. Will take a break this weekend.0 -
@DDHFree - thank you! I needed your words of encouragement after today's lift! And, you're right - 6 weeks left- we can do this!
Week 10/ Workout B/ Total Weeks 10
Squats- 5/4/5/5/4 @ 180lbs. 2nd fail at this weight. Still challenging. I felt strong, but couldn't do all reps with good form. This felt like an aerobic workout!
OHP- 5/5/5/5/4 @ 77.5 lbs. Repeated the weight due to a glitch in 5x5 app. Should have killed and I did start strong - could not make that last rep. I can still feel my shoulders! I don't know what's up - just couldn't make it. Not totally discouraged - hope program is still working.
Deadlift - 1x3 @ 210lbs. 2nd fail at this weight! I did more last time! Wasn't happening today! It felt like lead! But, the ones that I did do, were good form.
I did all of my warm-up sets for all exercises, but I did not stretch before or after. My muscles were tight coming in today, but no time to stretch this morning. I used my foam roller tonight and I feel really good now. One day, I'll learn and actually do a proper stretch routine daily!
I'm planning for my HIIT routine tomorrow morning and a good stretch. Will likely add a short yoga routine on Sunday!
Have a good weekend Ladies!
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@Iwhayes820 180 lbs squats weight!! Just WOW!
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Week 2
Day 2
27/6/16 Squats 25 kg (55 lbs) 5*5
Bench Press 25 kg (55 lbs) 5*5
Barbell row 32 kg (75 lbs) 5*5
Machine workouts:
Lat. Pull down 10 kg(22 lbs) 10X3
Biceps Pull 10 kg 10X3(22 lbs)0 -
Happy Monday everyone. I have SL scheduled today but the shoulder problem is back with full force.
That means no shoulder work this week (no overheads or bench press), but extra cardio for the week. 0 -
So I'm 3 weeks smoke free today!!! YAY! I've put on a couple pounds but I was expecting that with the quitting on top of the metabolism reset. So not too upset. I have noticed my workouts are still progressing and I'm definitely noticing less little flabby bits and more muscle tone. Yesterday I was just brushing my hair and looked in the mirror and noticed my arms, chest and shoulders look bada**!!! I didn't get online this weekend so I'm going to report my Saturday workout here:
Week 7/ Workout B/ Total Weeks 7
Walk Sprint 0.3 miles treadmill (warmup)
Barbell Squat 5x5 120lb
Overhead Press 5x5 55lb FINALLY BROKE MY PLATEAU!!!!!! YEAH!
Deadlift 1x5 115lbs
Accessories
Cable Face pulls 5x12 60lbs
Cable crunch 5x12 120lbs1 -
@Kerryatoon Double Yay for you! OHP of 55 lbs is awesome!! TBH I wish I could do this some day...
@dcresider Hope you rest well and heal soon.0 -
Oh my goodness -- so much status over the last few days.
Dcresider, you are really being such a trooper regarding your shoulder. I'm still wishing you a speedy recovery. I know it's frustrating but you are certainly not using it as an excuse. Keep up the great work.
Kerryatoon, so proud of you for making the choice to quit smoking. Hang in there and know that your body appreciates it.
lwhaynes, I can tell you first hand that you definitely want to pay attention to tight muscles. Actually, this is for everyone to read... my left calf muscle has been feeling tight now for about 2 weeks. I have just been ignoring it because really I didn't realize it was tightness as I just felt a slight discomfort and that it's different from the other calf muscle. I think mine is due to long jogs on the weekends not strength training. At any rate, I went for a jog this past Saturday and on Sunday just like I always do so I can eat more food. About an hour or 2 after yesterday's run, I used my step stool to reach something in a cabinet and when I stepped down, my calf muscle experience excruciating pain. I had to drag my leg straighten for the rest of the day. Luckily I got some good information about stretching. Each time I stretched, I was able to walk a little better but after I sat for anything more than 15 minutes, I was back at square one. So this went on all day from 11am to bed time. I wasn't sure what to expect upon waking but luckily, I was able to walk with slight less pain than the day before. So it did improve with the stretching but I was not able to do my workout. I could have done upper body only but I decided to wait until tomorrow in hopes of being able to do full body. However, I don't know if that will happen. But the lesson learned is DO NOT IGNORE TIGHT MUSCLES. I am going to have to include a stretching routine.1 -
@DDHFree and @mustbe60- thanks for the well wishes. I never thought I would actually get injured because I was so careful. I guess this can happen to anybody.
Week: 10 of 16 week
Squats: 5 x 5 @ 125 lbs.
Overhead Press: 0/0/0/0/0 - Not happening today. Staying off the weights for the week because of the shoulder.
Deadlifts: 1 x 5 @ 165 lbs. I managed 165 lbs. WOW!
Cardio: 40 minute run and biked 60 minutes.1 -
Week: 11/ Workout: B/ Total Weeks: 27
Deadlifts- Had to forego due to calf muscle issue
OHP - 64 lbs 4x6
Inverted Rows - 4x61 -
Wow, wow, wow!! 2 weeks away and I am proud to see all of you ladies are seriously kicking butt with the weights!
Well for various reasons, mainly because we had company in for the last two weeks and in the meantime I also got myself a part time summer job, there just never seemed to be the right time to go to the gym, so I have not been doing SL's ;-( but I have been cycling and kayaking, so all is not lost, I hope!!
Week 9/Day 19/Total Weeks 9
SL workout A
Squat: 25lb bar, 5x5
ughhh, school is out which means all the high school/college age boys are in the gym when normally it is practically empty, couldn't get near the rack, sigh, so gave up and used the 25lb bar. Looks like I will have to have some backup moves with dumbbells because of the boys of summer!!
BP: 65lbs 4x5, 70lbs 1x5
Row, incline bench w/30lb DB's, 5x5
Skullcrushers: 25lb bar 3x10
Shrugs: 25lb DB's 2x151 -
Hey ladies! You are all so inspiring.. I know I got a late start but I'm so glad to be a part of this group. I'm at 23 days smoke free and feeling great!! WOOT! I just increased my cal goal to 2000 and it's so nice.. it freaks me out but I'm committed to this metabo-reset idea and I'll be inching up a little more to find my true TDEE.
Week 8/ Workout A / Total Weeks 8
Walk/sprint 0.3 miles treadmill
Squat 5x5 115lbs
Pendlay Rows 5x5 55lbs
Bench press 5x5 75lbs
(I was working off a couple fails last time so my weight stayed put a bit but I killed all my reps.)
Accessories: Face pulls 4x12 60lbs
Cable Crunch: 4x12 120lbs alternating 6in leg raises 4x12
I'm headed out of town to Phoenix this weekend and hotel has a gym so I'm going to hit it on Friday and Sunday just to get in a little me time and sweat therapy. I have never been to a hotel gym before.. lol.. I used to wonder what was wrong with people that go on vacation and exercise. NOW I GET IT! Going to be a fun weekend! 1 -
@Mustb60 - thank you for the acknowledgement! I started barely able to handle the 45lb bar. I have followed the program pretty closely - only adding 2 days of cardio - after about 3 weeks. Stay focused - Be patient - and you'll be adding muscle, too!
@DDHFree - wow! Timely advice! After my Monday workout - the tendons or muscle behind my knee, at the top of my calf was so sore! I could barely walk! I took your advice and did most of the Agile 8 stretch routine before my workout and had great results today. I'm going to add 10 min of cardio warmup, too. Thanks!
Sleepy now - will post Mon & Tue results tomorrow.1
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