Daily Chat Thread
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I decided to start "strong" from the beginning, again....it is pretty lightweight at the start, perfect for me at this stage of recovery! Here is what I did:
1. Shoulder press - 3 x 8 x 20 DBs
2. Bodyweight goblet squats - 3 x 8
3. Planks on elbows - 2 x 60 secs - this did not feel that great on my abs
4. Bird dogs - 2 x 15 (each side)
5. DB rows - 2 x 12 x 27.5 DB
6. step-ups - 3 x 6 (bodyweight)
7. push-ups - 3 x 6 (from floor)
8. Bis/tris - 3 x 8 x 15 DBs
9. American DL - 3 x 8 x OB (no plates)
I did all of my accessory band work and then finished with a good- long stretch on all body parts.
BOOM!1 -
Beeps - be careful!!! Sounds like you're doing great though.
Kimi - Ah, the 5am financial times run was luckily before my time, that sounds terribly stressful.
Gym today was meh. All I had eaten this morning were 5 strawberries, so I'm sure that has something to do with it!
Squats: 5x5 @ 60kg - dear god. This was so hard. I swear the last rep of that final set took about 10 seconds, I just BARELY got past the sticking point out of the hole! Did have the safeties set up properly today just in case but didn't have to use them.
Bench: 5x5 @ 40kg - hard, but got it done. This is the most I've done for 5, so I was pretty pleased. I actually feel like I have 5 x 42.5kg in me as well which would be excellent
Row: 3x4 @ 40kg - these were just terrible, plus I was running out of time, so I just bailed
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Stephie - great progress on the squats! Good luck on the exam results!!
Beeps - Yeay for being back to lifting!
Out for a 3.3 mile run this morning. Supposed to be scorching out today. Back is feeling better except with deadlift-like movements, like deadlifting a 45 lbs child off the floor. Think I'm going to move on and go on to the next workout tomorrow, which should be squats and bail if it seems to be aggravating it.0 -
Good day ladies,
So I'm back in the saddle after a two-month hiatus. I was sick as dog including pneumonia for one of those months. Technically I finished stage 2 of Strong, but with not really doing anything for two months, I was wondering if I should start over or go with stage three. My fear is that if I start over, I won't be motivated to make progress.
Today, I signed up with Eat to Perform. It was only $30 for two months. They coach your workouts and follow your diary and stuff. I'll see how it goes. I need something to keep me motivated. If I'm paying someone to critique my diary, I will definitely be logging.0 -
Has been a long set of days. We had the rosary on the 4th of July at the Catholic church. Then watched fireworks at home because we live right where the small town does its holiday show. Yesterday was the funeral. Glad it's over and everyone is going back to the daily grind. Stepsisters' are both gone and we're driving back to LA tomorrow.
I did find a gym. It wasn't there last time I was in town, so it was interesting to check out what would be available. And it's a crossfit small gym. Has more weight lifting stuff than the commercial gyms and only cost me 5$ for a day pass. I was able to squat, bench and deadlift.
Did just a warm up with squats, doing light weights. I kept them light so it counts for the "deload" week I'm supposed to be doing. Then I did the bench and deadlift I was supposed to do over the weekend. Failed on 4th rep of the amrap in bench but tis okay. I hadn't done bench in a while. All the food and such showed with the lifting belt though. Had to use the 3rd hole instead of the 4th hole. Will be happy to get back to eating regular and less dairy too.
Squats
2x10 @ 45, 1x8 @ 95, almost 115 (had kg plates along with lb) 3x5
Bench Press
1x10 @ 45, 1x8 @ 55, 1x6 @ 65, 1x5 @ 80, 1x3 @ 90, 1x3 @ 100 (failed 4th rep attempt)
face pulls 3x8 @ 40
Deadlift
1x6 and 1x3 @ 135, 1x5 @ 170, 1x3 @ 190 and 1x5 @ 215 (last two with belt)
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Rest day for me today - much needed as I've had a manic week at work and I am frazzled mentally as well as physically.
We're off for a few days for the F1Grand Prix weekend, so no logging of food, no access to a gym, but probably more walking than we expect, so not going to worry about it, just going to go with the flow and get back on it on Tuesday.
People are starting to comment on my shape - everything seems to be starting to pay off .....just need to stay motivated and keep it all going, rather than do my usual complacency thing that then leads to being a heifer again!
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Hi all!
Samntha - sorry you've been sick! I hope you let us know how Eat to Perform works out for you. I could always use a little more accountability and that price is great.
Dawn - are you back in LA now? Sorry it was for a sad occasion but sometimes it is nice to go back home and see family again.
Kim - you rock! Have fun at the Grand Prix!
Got back to lifting today. All in all had about a week off between the holiday and tweaking my back.
Strong Stage 7, Workout A, #2
Suspended body saw - 2x8
Squats - 1x5@55 lbs, 1x5@60 lbs, 1x5@66 lbs, 1x5@71 lbs, 1x5@77 lbs. Felt like I even had a little bit left in the tank, but a little grindy, so hopefully appropriate for RPE9 as prescribed. Next week (RPE 10) going to try to go for 83 lbs. Definite progress here though and felt like my form/depth were good.
Cable row - 2x10 with 50 lb resistance band
SL RDL - 2x10@37.5 lbs
Push ups - 2x10@18 inches off floor
Suspended hip extension + leg curl - 2x10
So all in all a good workout! My back didn't hurt, but I can still feel it on certain movements in everyday life. Will hold off on deadlifts for another week, I think.1 -
I failed
Time to dust myself off. Stop eating s**t and get back on track (plus start studying again).
I'm disappointed, but I'll survive0 -
Bummer, Stephie I've been there with my board exam as well.
Hug your baby, have a big glass of wine or a stiff drink, a good cry, and start again in the morning. And throw some weights around...1 -
Bah, stephie, I know how pantsy you feel. I failed many of mine along the way. You'll get it next time. Stay strong girl x1
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StephieWillcox wrote: »I failed
Time to dust myself off. Stop eating s**t and get back on track (plus start studying again).
I'm disappointed, but I'll survive
Sorry, stephie. I hope better things are on their way to you.1 -
Nicely with done, kimi and great lifting, aigre!
I have too much work to do, so skipped the gym, today. I aim to get a lifting session in tomorrow.
I binged last night. Wasn't pretty. Sad and mad at myself. I hope for better things tonight.0 -
Draw a line underneath it beeps, and move on. Tomorrow is another day. X0
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Bummer Stephie. Hopefully it'll go better next time.
Beeps, stress will do that to you. There's always tomorrow. Work off those extra calories another day.
Today's exercise was brought to you today by the letter W for Water Park. Swimming and carrying a 20lb tube up four flights of stairs REPEATEDLY. The kind of day where a fit bit wold come in handy...if I had one.0 -
Pathology report is in.....B-E-N-I-G-N!!!!!!!!! 4
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Beeps, wonderful news!
Stephie, I'm sorry it didn't go better. Big big hugs.
I did the first workout of Strong stage 7 yesterday and my hamstrings are so sore: those hip extensions plus leg curls were ouchy! I tried them on the TRX but could barely do four reps so I did them on the ball. My back squats went well: I actually got in six sets and got up to 90lbs, or maybe 95lbs, so I'll go heavier next time. I kind of enjoyed the suspended saw. It was much harder than it looked on paper.0 -
Pathology report is in.....B-E-N-I-G-N!!!!!!!!!
A failed exam that I can retake doesn't mean anything in the grand scheme of things.
THIS means everything. I am so pleased for you beeps.
And thanks for all your kind words ladies - now I just have to get through the "celebrations" at work and have about a billion people say to me, "ah, you'll get it next time"
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Just woke to your news beeps. Fantastic!!0
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It is ThE best news, lol! I was beating myself up over the "binge" from the night before....then the phone call came....and I just burst into tears! Had to pull over because I had been driving!
Anyway, off to lift this morning. Will come up with a calorie-reduction plan for a Sunday start. 8- week challenge? Maybe ten? I can get behind that strategy, now! BOOM!1 -
Beeps - binge sminge, so happy about your results!!! You must be so relieved!!
Kimi - are you doing karaoke in that picture?
Pudding - I'm at a similar place as you, but liking Stage 7 so far. Yes, the body saw is difficult, I can go forward ok but going backwards is &*(&^!
2.5 miles this morning, light drizzle but we need the rain. TGIF, everyone, and have a great weekend!1 -
Since I have been useless at everything for the past couple of weeks, here is a cute picture of my daughter's awesome squat
And next week I will be back to kill the nutrition/training/studying/housework demons that I constantly battle!
Aigre - well done on your running and lifting, you're doing awesome. Good for you for knowning to back off too, so often it's easier to push through an injury and do yourself way more damage
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My thoughts are going out to those of you who are dealing with a loss right now.
I did lots of catch-up reading since I've been gone since last Thursday.
Beeps - you be careful with ab exercises. I'm sure you'll be right as rain in a week or two. AND CONGRATS on your amazing news!!! So glad for you!
Sam - Welcome back and nice to meet you! I had viral pneumonia once. Awful. If it were me, I'd probably pick up where I left off and just deload if necessary, but I've never done Strong, so I don't know if that would work.
Aigre - Hope your back continues to feel good! Looks like you've been putting in some good sessions!
Stephie - Sorry your test didn't work out. Only a few more months until you can try again, right? Good luck with it!
I've been eating and drinking (soda) garbage like crazy since we went to Fargo last week. I've never experienced anything quite like this. I'm craving candy and pasta and cereal and SODA - all things I don't like and don't ever crave! I've had more soda in the last week than I've had in the last 6 months. I will start stage 3 of NROLFW on Monday and will buckle back down on the nutrition side of things. Ended up with two weeks in between stages again because of the traveling.
Who can tell me - or point me at groups or websites - about cutting and bulking??0 -
Congrats Beeps, what a relief.
Stephie - sorry about the exam. Kinda jealous of your daughters squats there
Sam - great to see you back
What do you want to know? I know a little - are you wanting to know which to do (if any)? Often will be dependent on your current BF%. I'm cutting right now - pretty much sucks lol. But have already lost 1kg of holiday weight in 4 days - probably water weight but I'll take it!SuperMelinator wrote: »Who can tell me - or point me at groups or websites - about cutting and bulking??
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What do you want to know? I know a little - are you wanting to know which to do (if any)? Often will be dependent on your current BF%. I'm cutting right now - pretty much sucks lol. But have already lost 1kg of holiday weight in 4 days - probably water weight but I'll take it!
How do you know when to do a cut, or a bulk? And how long for either?? I'm at 24% bf right now, but would really like to drop some fat ... Since I started lifting, I haven't lost a pound, but I know I've lost about 3% body fat and gained muscle. I guess I'd just like to start being able to SEE some results.0 -
Awesome news @Beeps2011.
Way to get it done @AigreDoux @SuperMelinator HI!
It sucks that I can't share the videos and articles from the Eat to Perform site. Today's discussion was about taking a "Super Day." It's not a "cheat day" or a "binge." It's a planned day about once a week, especially if you are constantly in a calorie deficit to keep your metabolism moving. The lead coach said, when you are in a perpetual deficit, you end up eating less and less to lose and maintain in a vicious cycle. The "Super day" shakes your body up and keeps things moving. That doesn't mean eat a bunch of unhealthy food, but kind of planning ahead to be over your calories while mostly keeping your macro percentages mostly in line. Also, by giving your body that spike it needs, you can AVOID unhealthy binges. Most people binge because their bodies are crying for calories it's being denied...as well as all the other emotional stuff
Tomorow I am going to the gym for the first time in two months. I decided to start over but only do three workout each for the first 2 stages. Planning my work, working my plan.0 -
SuperMelinator wrote: »What do you want to know? I know a little - are you wanting to know which to do (if any)? Often will be dependent on your current BF%. I'm cutting right now - pretty much sucks lol. But have already lost 1kg of holiday weight in 4 days - probably water weight but I'll take it!
How do you know when to do a cut, or a bulk? And how long for either?? I'm at 24% bf right now, but would really like to drop some fat ... Since I started lifting, I haven't lost a pound, but I know I've lost about 3% body fat and gained muscle. I guess I'd just like to start being able to SEE some results.
Yeah at 24% I'd do a cut. Gaining is generally done when you are at a lower body fat (say <18%). Cutting means reducing calories - often by around 500 a day but also varies for each individual. I've dropped mine gradually from 1950, to 1750 and now 1500. I am also upping my cardio a little to hopefully speed things up. Key is to maintain your strength training at current (if not more) intensity so you don't lose too much muscle in the cut. Also get your macros on track - I shoot for 40% carbs, 30% protein, 30% fat. Mike at Healthy Living, Heavy Lifting (google) has a pretty simple guide which I like.
So I got my new training plan today - basically it focuses on what I was doing but different rep ranges and a few things to fix my squat depth and back strength in DLs. Basically I feel like walking may not be an option several days a week. Trainer now away for 3 weeks so keen to have some improvement by the time he comes back.
However, also a little concerned I have an epigastric hernia..... doc apt this week. Still managed to get 90kg off the floor without drama so 'head in the sand' for now.
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Aigre, yep I'm back. Made it to LA late last night. Drove over 16 hours to get back, again all in one day, and it was a long long day. This time we left at 6 am instead of midnight, so got some sleep before driving but was tired when I got home since I also had a morning shift today.
No gym today but it was nice to stand on my feet all shift instead of the car.
Beeps - So glad to hear the happy news. We all have our slips and roller coaster situations but it's great that things came out well on that front.
Stephie - awww. Very cute picture.
Super - I think it depends on where you're at as for when to cut or bulk. I started obese and am still a little overweight for my height so am still in "cut" mode. But I'm hoping to do a bulk near the meet (not sure I'll compete but still have high hopes) this way I can be on higher calories than last time but stay within the weight class I competed in before.0 -
Got to the gym this morning. I'm definitely going to feel it tomorrow.
Plank 2/60
Bird dog 4/14
Goblet squat 25db 3/12
Three point row 25 db 3/12
Step up (5 risers) 20dbs 3/12
Push up (military) 3/12
Numbers are way lower than is like, but understandable after taking an extended leave.
I took the time to roll out. I know it's going to hurt.1 -
Having an amazing few days at the grand prix but eating a whole load of rubbish. I'm craving vitamins. I have been eating clean for only about 8 weeks but what a shock to the system this weekend is being! Can't wait to get back into my new normal eating habits!!0
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Some articles and blogs are open. Here's one from today. http://www.eattoperform.com/2015/09/06/the-success-rate-for-dieting-is-abysmal/
I woke up crazy sore. Hopefully it will warm up and a swim to work out the kinks will be in order.0
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