20 Weeks of Strength Building - Team Finish_No_Matter_What
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@tiffanylacourse I eat low carb but not keto. After the first few days, it got really easy for me. It's worth dealing with the first few days to have smoother blood sugars and be able to eat in a deficit without feeling like I'm starving all the time! There's also a Low Carb Daily group that has a lot of info and recipes.
Workout:
Squats 3x5@ 145. Still heavy but only felt like the last couple reps were really grindy. Still probably a smidge shy on depth for some reps though, so staying here at least one more day before I worry about increasing.
Bench press: 5x5 @ 77. I probably could have done 80 but the smallest plates at my gym are 2.5 lb and a 5 lb jump is a lot for upper body for me. I may try it next time though.
Wretched rows: 5x5 @ 92. I still hate them, but I think the heavier weight is actually making it easier to do them properly. I feel my back working more instead of it being all arms, so that's something.
We're supposed to get up to a foot of snow in my area this week so I'm not sure how that'll affect my workouts--hopefully not too much.3 -
@amyinthetardis1231 - Thanks. I think I would do low(er) carb - probably not keto. I just know I can't go THAT low on carbs. I'm a huge believer in everything in moderation. I just have been epically failing at the moderation end of things.
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tiffanylacourse wrote: »Is anyone here doing low carb? My doctor's new recommendation is as follows:
"Discussed with pt BMI. Pt advised to execise daily and to limit desserts, juices, soda, bread and carbohydrates"
To be honest, soda I can avoid without any hesitation. I don't really like pop or drink it that often. BUT CARBS? I love pasta, bread, potatoes, desserts, etc.
How do you do it? Any recommendations/tips?
Tiffany, I eat only animal products like meat, eggs and dairy. No grains, sugar, fruits or veggies. When I started a few months ago, the cravings were hard. The cravings do go away if you abstain long enough though. I got a bag of chocolates a few weeks ago, and that caused me to crave it again and I ate the whole bag in about 10 days, I just wanted some everyday! Since then I havent bought anymore so it doesnt trigger cravings.
You certainly dont have to be as extreme as I am, but I have issues with grains and sugars so this works for me. The point is, it is doable!
This is essentially all I eat! Drink coffee with heavy cream and water with an occasional glass of wine but very little else.fanncy0626 wrote: »
I love to eat meat fish dairy butter bacon eggs cheese!
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tiffanylacourse wrote: »@amyinthetardis1231 - Thanks. I think I would do low(er) carb - probably not keto. I just know I can't go THAT low on carbs. I'm a huge believer in everything in moderation. I just have been epically failing at the moderation end of things.
Yeah, keto is too low for me. I don't like the stevia/aspartame sugar replacements so I just account for using regular sugar and some vegetables. I'm also not willing to give up fruit forever, so low carb works for me. I plan to stay LCHF indefinitely since it helps my PCOS/IR and hypothyroid symptoms and feels very sustainable for me. I miss things like oatmeal and a really good sourdough bread, but I really struggle to moderate when I eat them, so abstinence is better for me there.0 -
amyinthetardis1231 wrote: »tiffanylacourse wrote: »@amyinthetardis1231 - Thanks. I think I would do low(er) carb - probably not keto. I just know I can't go THAT low on carbs. I'm a huge believer in everything in moderation. I just have been epically failing at the moderation end of things.
Yeah, keto is too low for me. I don't like the stevia/aspartame sugar replacements so I just account for using regular sugar and some vegetables. I'm also not willing to give up fruit forever, so low carb works for me. I plan to stay LCHF indefinitely since it helps my PCOS/IR and hypothyroid symptoms and feels very sustainable for me. I miss things like oatmeal and a really good sourdough bread, but I really struggle to moderate when I eat them, so abstinence is better for me there.
I think I definitely need to look into LCHF moreso than keto. Thanks!1 -
Hi everyone! I'm sorry I completely fell off the wagon for a few weeks but I'm back. I haven't weighed in but I'm thankful that despite my convenience eating and lack of exercise my skinny jeans still fit. Whew. I'm guessing all the work I've been doing on my house helped to offset my diet.
Also thankful I didn't lose any strength. I actually felt really strong
Squat 115
Bench 75
Row 80
Amy I'm am so impressed by your squat. Congrats to everyone still pushing!
Btw we accepted a full price offer on our house today so exciting! We didn't even put up a for sale sign yet. So thankful I can now get back to my routine!3 -
Congrats on the house, @rachel5576! And sorry to everyone that I didn't have a chance to post last week. Making the switch to hypertrophy for Phase 2 of my program has been fun, but challenging. I definitely prefer heavy weights/low reps/longer rest periods, but I'm hoping the shock to my usual routine will bring good results!
Week 11: Day 1
Barbell Squats
95lb x 12 x 3 sets
Incline Barbell Chest Press
65lb x 8 x 3
Barbell Row
55lb x 12 x 3
Dumbbell Shrug
30lb x 12 x 3
Dumbbell Curls
15lb x 10 x 3
Triceps Press
70 x 12 x 3
Hanging Leg Raise
Bodyweight x 8 x 3
Seated Calf Raise
40 x 12 x 33 -
Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 75
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-19X 10 X 30
40lbs loss by May 27 Challenge
Nicer weather today! Just getting ready to go on the first of my 2 mile walks today! 2-2 mile walks!
I lost another 0.4 lbs yesterday! The keto diet is fantastic! Today I am having cheese curds and deep-fried mini pork shanks dipped in ranch dressing! This is not a diet for me it is the way I love to eat! Eat fat burn fat and cholesterol drops! Unbelievable!
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Rachel, congrats on the house!
Cherrybomb, your routine is similar to mine but you are lifting a lot more weight. Great job!
Mary, your weight loss is unbelievable. That's so crazy-cool how you drop nearly daily. Mine has been going well too but because it's something new I'm afraid to claim victory but hopefully I can claim a small one the week we post our next 4 week results. I love your result posting -- so motivating. Keep up the great work! I can't wait until my results are good enough to post a picture.
Go Team Finish_No_Matter_What3 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 35
Russian kettle bell swing-14X 10 X 35
I have increased the weight of the Kettlebell from 30 pounds to 35 pounds.
40lbs loss by May 27th Challenge
Finally a beautiful day today! Getting ready for my first of two-2 mile walks for today. I might go for three!
I was excited to see a 0.4 lb loss today! I'm still a fat burning machine! Eating this way for me really drops the weight quickly and steadily.
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Week: 11 Workout: 2
All exercise 3 x 12 with 30 secs rest.
Kettle bell Goblet Squat
DB Press
DB Bent over row
DB Upright Row
DB Alt Hammer Curl
Barbell Tricep Extension
Go Team Finish_No_Matter_What3 -
Aww, thanks @rachel5576! Nothing for me today, our area is recovering from a snowstorm and there's tons of ice everywhere. Should be back in the gym tomorrow, though!2
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I was pretty sore from Monday's workout so I deloaded some, kept squat same
Squat 115
OHP 45 (guess I'm back where I started)
Deadlift 125
Did my first run of the month yesterday. Feels good to be back at it!3 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X 45/50, 5X5X 55
DL- 15X 95/105/115/120
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-10X 7X 35
40lbs loss by May 27 Challenge
Walk every day! Today I am taking a minimum of 2 - 2 1/2 mile walks.
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Bit of a mixed bag in the workout today. I may have messed my back up a little, will have to see how it feels tonight/tomorrow. I did DL with the regular straight bar instead of the hex bar I usually use, and forgot to deload it a little to compensate for the slight differences in stance and setup. Definitely used my lower back more than I should have and failed a DL for the first time. Hopefully the soreness is just soreness and nothing more.
Squats: 3x5 @ 145
OHP (standing): 5x5 @ 57. Skinny bar for the win, even standing!
Deads: 1 @ 165 then failed the next. Deloaded to 155 and managed 1x4 but struggled and used my lower back too much.
I keep saying this, but I think I'm seriously going to have to consider switching to something like 5/3/1. The volume, even at 3x5 with squats, is just wearing me down lately. I'm sure being in a deficit makes lifting harder, but I think my legs being so fatigued also made it hard to DL properly. I've only been doing SL for 4-5 months but I feel like I've exhausted my noob gainz and am up against the wall on DL (sooooo close to bodyweight, argh!). Thoughts/advice?2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 35
Russian kettle bell swing-20X 10 X 35
40lbs loss by May 27th Challenge
Shopping today! I am going to walk the mall!
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I hope your back is ok Amy. You could try to mix up your reps. I've read from so many different places that it's really hard to gain muscle while being in a deficit (but not impossible). So for myself personally I'm just trying to maintain the strength I have and get stronger once I reach goal weight. If you find a way to gain strength after noob gains please let me know1
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rachel5576 wrote: »I hope your back is ok Amy. You could try to mix up your reps. I've read from so many different places that it's really hard to gain muscle while being in a deficit (but not impossible). So for myself personally I'm just trying to maintain the strength I have and get stronger once I reach goal weight. If you find a way to gain strength after noob gains please let me know
Thanks Rachel! My back is pretty sore but I think it's just muscle strain, not true injury. After talking to a friend who's a trainer, I'll stick with SL a bit longer but might try 3x3 as I move up in squats. My goals are to lose weight, gain strength, and maintain the muscle I have. I don't know that it's really possible to gain noticeable muscle in a deficit, but strength gains should be doable. From my understanding, the strength gains don't stop after the noob gainz end, they just slow down a lot. I do think my SL time is limited, and I'll probably move on within the next couple months at longest.3 -
Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 75
Kettlebell Swing
Goblet squats-3X5X 3
Russian kettle bell swing-13X7X 35
40lbs loss by May 27 Challenge
Nicer weather today! Just got back from the first of my 2 mile walks today! 2-2 mile walks!
Not really trying to increase the amount of weight on my lifts until I am done eating at a deficit. I did however increase the weight of my kettle bell. Supposedly it should tighten my muscles and increase strength. We'll see!1 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 35
Russian kettle bell swing-26X 10 X 35
40lbs loss by May 27th Challenge
Finally a beautiful day today! It's supposed to get up to 50° today! Getting ready for my first of two-2 mile walks for today. I might go for three!
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Forgot to post final workout for Week 11. Can't believe week are about to end another 4 week. Wish everyone well with results this week.
Week: 11 Workout: 3
All exercise 3 x 12 with 30 secs rest.
Kettle bell Goblet Squat
DB Press
DB Bent over row
DB Upright Row
DB Alt Hammer Curl
Barbell Tricep Extension
Week: 12 Workout: 1
All exercise 3 x 12 with 30 secs rest.
Kettle bell Goblet Squat
DB Press
DB Bent over row
DB Upright Row
DB Alt Hammer Curl
Barbell Tricep Extension
Go Team Finish_No_Matter_What3 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X 45/50, 5X5X 55
DL- 15X 95/105/115/120
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-13X 7X 35
40lbs loss by May 27 Challenge
Walk every day! Still above freezing! Today I am taking a minimum of 2 - 2 mile walks.
DDHFree- Time is really flying by! I'm excited to take my measurements at the end of the week.
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Good job everyone!
I did my workout Friday and got it it done today too.
Because I haven't been on track with my diet I was able to move up to 125 in the squat yeah!
Hopefully I can maintain that as I move back to a deficit this week. I know I'm up a few pounds but hope to see things go back in the right direction in the next few weeks.1 -
@rachel5576 Nice job on the squats!
Made it back to the gym today and my back is feeling much better. I got a massage on Friday which hurt like hell but also felt good (holy IT band, Batman). I actually walked out with a membership so I'll be making it part of my overall self-care plans, as long as I can afford to.
Out of an abundance of caution, I lowered the volume on a couple of the lifts today, but I felt good about them. I mathed wrong and added more weight than I was supposed to for rows, but I still managed the sets so I'm not too worried. I also spent the weekend obsessively watching videos on proper deadlift form, so I'm feeling good about going back to those on Weds. For today:
Squats 3x3 @ 150. The lower volume made these very manageable, and I really focused on glute activation. I may try to up reps by one each time I do them this week so that I end at 3x5.
Benchpress: 1x5 @ 80, 4x5 @ 82 with the skinny bar. Skinny bar flew up even with the heavier weight--search me why it matters so much. It's definitely a heavier bar but works so much better for me for upper body.
Wretched rows: 3x5 @ 102. Should have been 97, I think, but I didn't feel like changing the weights once I got through setup so I just did it with 102. Back felt fine so I think I'm good for DLs on Weds.2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 35
Russian kettle bell swing-20X 10 X 35
40lbs loss by May 27th Challenge
50°F yesterday and only half of that this morning! I am still walking! Getting ready for the first of my 2- 2 mile walks. I just have to dress warmer!
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Week: 12 Workout: 2
All exercise 3 x 12 with 30 secs rest.
Kettle bell Goblet Squat
DB Press
DB Bent over row
DB Upright Row
DB Alt Hammer Curl
Barbell Tricep Extension
Go Team Finish_No_Matter_What
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Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 75
Kettlebell Swing
Goblet squats-3X5X 3
Russian kettle bell swing-10X7X 35
40lbs loss by May 27 Challenge
Nicer weather today! I am going to take 2-2 mile walk today. Just getting ready to go on the first of my 2 mile walks today.
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I finally squatted more than I weight today!
warm ups plus
5x5 @130 squat
5x5 @80 bench
5x5 @85 roW
still trying to get my act together in the food dept will be glad if I can maintain these weights for a while
This past monday I started training for my annual birthday marathon in May (not a race just something I do on my own) excited to have my kids join me for a few miles this year
In thinking about getting my act together with food I need to remember why I started. Swimsuit season is just around the corner and I'll be living at our lake home until we find a new house!! Not only that I enjoy fitting into my clothes without having to suck it in!! kwim?! Must keep pushing! I guess I just need to sit down and make a nutrition plan! here I go!4 -
@rachel5576 Amazing job! Bodyweight for squats is the goal I'm working toward right now (my bodyweight is a lot higher than yours, haha). Your weight must be close to my goal weight.
So despite (or maybe because of?) my accidental refeed/mini carbonanza the last day or two, my workout today felt great. Deadlifts felt good, and I had someone tape a couple reps so I could watch for form checks. I think I see the tiniest bit of hips rising first on one rep, which might explain the problems last week. Dude complimented my form today, which is nice since his is excellent.
Squats 4x5 @ 150
OHP 5x5 @ 62
Dead 142/142/152/152/1524 -
@rachel5576 congratulations on being able to squat more than your weight!
@amyinthetardis1231 your lift amounts are fantastic!1
This discussion has been closed.