20 Weeks of Strength Building - Team Finish_No_Matter_What
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The last four weeks has flown by!
Got my last SL 5x5 done!
Warm ups plus
Squat 5x1 120 (was able to get parallel but too hard to keep going)
5x4 115 guess I didn't lose that much muscle
OHP tried to do 65 but too hard so stuck with 60
Deadlift 155
Will walk later to get the rest of my burn in.
I'm proud of myself this week for sticking with it even though I haven't felt well. It's also been discouraging because if this stomach thing I'm bloated and up two pounds. But I know that's why so I'm going to keep pushing (slowly and at an easy pace) and soon I'll see the scale move again! Can't wait!
Excited to give my final four week results!0 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 6x5x30
Russian Kettlebell Swing- 48x7x30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4×15
Sit ups-4×15
Jumping jacks - 4×15
Keto 3 Week Challenge February 5th-25th
Start cleaning out cupboards and refrigerator in preparation for Keto foods and rid the house of temptation!2 -
I originally planned to hit the gym today after my hair appt (yay for hot pink highlights), but I somehow managed to pull one of those tiny muscles along the ribs/under the boob and it's gotten progressively worse over the last few days. Today would be OHP and just raising my arms to put a shirt on this morning was very unpleasant. My daughter has a food challenge on Monday so I won't be working out then either, but I'm going to go in tomorrow at least for squats and deadlift. If I have to skip OHP, I'll skip it. Hopefully an extra rest day helps!2
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Still on the fence regarding the ketogenic diet. I am certainly intrigued. Trying to convince myself that I can eat the same things over and over again for 3 weeks. Also, concerned that I could end up hating tofu by the time that I'm done -- don't want that because it's one of the high protein vegan foods that I really enjoy a lot. But I am leaning more toward yes than no. It would be worth it to me if lost at least an extra .25 lbs or more per week than what I am losing already.
BTW Fanncy, I wish I could clean out the cupboards but the kids would not be happy -- wow, I am trying to anticipate cooking brown rice and pasta for them but not eat any myself. But we can do anything for 21 days. That's what I am going to keep telling myself if I decide to do it.
Take it easy Amy as to not make it worse for yourself.
Great job Rachel -- keep it up!2 -
This site below has given me hope that it really might be possible. A few yummy looking dishes. The following quote was very encouraging...
HEMP SEEDS!!!!!!!! They are the answer to everything vegan-keto. High in healthy fats (lots of omegas), low in carbs and ZERO net carbs, and great source of protein too!! I turn them into hemp milk, hemp butter (with mct oil), and hemp cheese (with nutritional yeast which also packs a nice protein punch), and occasionally sprinkle them on-top of whatever meal I’m having.
http://meshell.ca/blog/vegan-keto-experiment-week-one-food-info-ratios/0 -
DDHFree- thanks for that link! I am going to save it for future challenges! And you are definitely correct in that we can do anything for 21 days! It definitely helps if we have support along the way!
Hopefully everybody that has been ill or having other issues will be heading toward health and happiness!
Mary0 -
Stronglift Workout B
Squats-1X5X 65/75/85, 5X5X 90
OHP- 1 X5X 45/50/60, 5X5X 55
DL- 1X5X 95/115/125/130
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-24X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push-ups-4×15
Sit ups-4×15
Jumping jacks-4×15
Keto 3 Week Challenge February 5th-25th
It is important to make sure that we drink enough water. I will start to increase my water intake daily which will help to eliminate side effects.
4 Week Check
Weight loss-6.8 pounds
Inches loss-8.75 inches2 -
X-posted to January thread.
Grumbly grumble today. I hate going to the gym on Saturday! Also my gym seems to be moving weight equipment around every other day and it's getting really crowded. I heard a rumor about another squat rack going in, but I don't know where they could put it!
Squats: 5x5@ 120. Think I'll go for 125 next week!
OHP: Skipping until my pulled/strained rib muscle calms down.
Deadlift: 2x5 @ 125! Deadlifted my goal weight, ha! I tried one in sumo but I don't know if I did it right so sticking with traditional for now. I had to switch to the over/under grip today for the first time, and just starting to get some lifting calluses starting up. #beast3 -
Didn't get a chance to post these over the weekend, so here are Friday and Saturday's check-ins:
WEEK 4
DAY 3 - LEGS
Squats
Set 1: 95 lb x 3
Set 2: 110 lb x 3
Set 3: 125 lb x 5
Accessory lifts:
Leg Press
180 lb x 10 x 3
Lying Leg Curl
50 lb x 10 x 3
Angled Seated Calf Raise
30 lb x 15 x 3
WEEK 4
DAY 4 - BACK
Deadlift
Set 1: 95 lb x 3
Set 2: 110 lb x 3
Set 3: 125 lb x 6
Accessory lifts:
Close-grip Row
70 lb x 10 x 3
Lat Pulldown
70 lb x 10 x 3
Cardio:
Rowing Machine - 2000m
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My first 4 Week Results
Fat Loss
Initial Weight 146
Ending Weight 138
Total loss 8 lbs
Inches Loss
Neck (loss .50 of an inch)
Chest (loss 1 inch)
Navel (loss 3 inches)
Lower Abs (loss 1.25 inches)
Hips (loss .75 of an inch)
Thigh (loss .5 of an inch
Calf (loss .25 of an inch)
Total inches loss 7.25
Body Fat % Loss
Body fat from 38% to 32%
Total loss 6% body fat
Strength
OHP from 33 lbs to 39 lbs (6 lb increase)
Squats from 53 lbs to 68 lbs (15 lb increase)
Bench Press from 33 lbs to 56 lbs (23 lb increase)
Deadlift from 83 lbs to 100 lbs (17 lbs increase)
Overall Assessment
The first 4 weeks went very well. Everything moved in the right direction. After the initial weight loss of water and everything else, I managed to lose on average 1 pound per week. My goal was 1.5 lbs per week but didn't quite make it. I have to be brutally honest and say that my Week 1 pictures vs Week 4 pictures show an undeniable loss. I'm grateful for that but boy do I still look awful. I didn't even realize it was that bad until I really looked at them in order to assess the differences. This much weight looks horrible on my 5'2" frame in fitness clothing. This has motivated me to try even harder to lose 1.5 lbs per week for the next 8 weeks. Don't know if it will happen but I have to try. I can't lower my calories any further because I am not going to eat less than 1,200 which is what I must eat in order to lose just 1 pound a week. So, I decided to give the ketogenic diet a try to see if that makes a difference. I want to get back to my pre-gain weight of 125 lbs. If I could lose 1.5 lbs per week for the next 2 months, then I'd be there but of course easier said than done. I just don't want to miss out on wearing the clothes that I enjoy for both the winter and the spring. I already have to miss out on the winter but it's only fair because I put myself in this position. I did the crime so now I have to do the time. I am going to remember this feeling next time I am face with the choices I made. Also, there is no way I am posting my pictures at this point. Maybe in a couple of months I might post them. I hope I do not not offend anyone but I am speaking only about MYSELF. I like being real about it and I know what I have to do but still needed to get it out. With all of those complaints, I am so thrill that we are doing this together. It's definitely helping to keep me on track.
4 weeks down and 16 to go. Go Team Finish_No_Matter_What
Alright everyone, can't wait to read about your first 4 weeks.
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Stronglift Rest Day
Kettlebell Swing
Goblet squats-3X5X 30
Russian Kettlebell Swing- 27X7X30
40lbs loss by May 27th Challenge
Rest Day
Keto 3week Challenge February 5th-25th
Drink water!2 -
@DD-8 pound fat loss is fantastic! And as you said, you gained strength and lost inches. Very successful firs 4 weeks. I didnt do measurements, but I did take pictures (also will not be sharing them right now. I took them basically nude for myself, but about 10 days in I did take some in work out clothes that I may share in the future once I really have a good reveal.
For me the first 4 weeks got me back into lifting which I had all but abandoned due to a chronic leg/hip/sciatic pain issue. These past 4 weeks I completed 6 SL workouts, which is 6 more than in December. So I'm calling that 100% improvement. I also stretched more and took epsom salt baths and in general just took better care of myself. In my next 4 weeks I plan to implement more workouts, although if squatting continues to aggravate my leg pain, I will do other strength exercises like lunges instead of upping the SL workouts (while continuing SL as I can.)
Beginning Week 1 Jan 1: 207#
End of Week 4: Jan 28: 196.6#
I do know that wasn't all fat though, as I indulged a bit on NYE. Either way, I will take it! Today I weighed in at 198.0 but you know how the scale can be
Yesterday I was on my feet for hours with no leg pain until the end of the day, which is a miracle in itself. By the time it started hurting it was too late and my leg was sore while laying in bed. I tend to just push through the pain because Im not done yet! I was ironing when it started to hurt, and wasnt stopping until I was done. Planning on a SL workout today if my leg feels up to it by the time I get home.
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Kirstie, you did really great also for your first 4 weeks. That's an incredible loss. But I know the reduction of pain must be the biggest pay off of all. Keep doing what you are doing and continue to heal your body. We all want to look great but health is definitely the most important.1
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Week: 5 Workout: #1
Squat 69 lb 4 × 6
Bench Press 57 lb 4 x 6
Lat Pulldown 60 lb 4 x 6
Go team Finish_No_Matter_What3 -
DDHFree- The results are fantastic for the first four weeks! 8 pounds loss is amazing! Your inches lost really show that you are tightening up really nicely! I like the way that you showed the change in your strong lift weight as well. It makes me want to look to see what my increases were. Congratulations on your four-week success!1
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Kirstie- fantastic four week progress! Great loss! I hope you can find something that will alleviate your leg and back pain.1
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fanncy0626 wrote: »4 Week Check
Weight loss-6.8 pounds
Inches loss-8.75 inches
Fanncy, I am just now noticing that your 4 week results was included as part of this post. I thought they were goals and decided to go back to see if I missed your post of the 4 weeks. And I did.
Your inches lost were great also. Great job on the weight loss. We all did great on that one. I can't wait to see what we all do for the next 4 weeks because that initial loss is done.
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fanncy0626 wrote: »4 Week Check
Weight loss-6.8 pounds
Inches loss-8.75 inches
I also missed this Mary, Im sorry! 6.8# fat loss and 8.75 inches is amazing, way to go!
Thanks for the inbox message, will respond later
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Stronglift Workout A
Squats -1X5X 65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1×5×75, 5×5×85
Four week summary
Squats 60 pounds -to- 90 pounds an increase of 30 #
OHP 50 pounds -to- 55 pounds an increase of 5 #
DL 100 pounds- to- 130 pounds an increase of 30 #
BP 55 pounds-to-75 pounds an increase of 20 #
BR 75 pounds-to-85 pounds an increase of 10 #
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-25X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push ups-4X17
Sit up-4×17
Jumping jacks-4×17
Tomorrow will be the final fitness test!
Keto 3 Week Challenge February 5th - 25th
This week my plan is to get as close to the keto macros as possible. Remember fat intake is vital.2 -
Four weeks done already! Love seeing everyone's results. So awesome!
I am down a bit over 9 pounds! Should be ten in the next day or two.
My plan for the next 4 weeks is to lose another 8-10 pounds. I plan to continue with burning at least 3500 calories a week and cutting the same amount.
I am going to try a strong lifts/p90x combo this month followed by walking/ running whatever to get the rest of my burn in.
Let's keep pushing!
One more thing like DD I took some before pics a week or so in and yikes! I was in worse shape than I thought! I had no idea I had rolls in my back! But if I keep at it I'll have an awesome after pic to show off. Can't wait!
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