20 Weeks of Strength Building - Team Finish_No_Matter_What
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Way to hang in there Kirstie. You definitely have some great accomplishments.0
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@Kirstie155 so sorry about your diagnosis. You definitely can reach all of your goals. I am a big believer in being able to work around any injury. There are a lot of people on here that have met their goals through diet alone. Your physical therapist will be able to get your body healthy and help you to maximize it to its full potential. Good luck to you!
Mary0 -
I am going to forego heavy lifting for one week to see if the small inflammation in my chest will heal completely. Now that I am eating zero processed foods I thought it might heal while lifting. But I notice that it appears to be gone but as soon as I lift, I feel it ever so slightly the next day. I think it's because I am not giving it enough time.
So for this week I will just lift my dumbbells while intentionally excluding my chest. Hopefully all I need is a week. Other than that, lost another 1.3 pounds last week while eating veggies, fruits, potatoes, corn, bean, legumes, and other grains until satisfied. Also, I lost that 1.3 during that TOM. Also, no food cravings. This is crazy awesome! I just can't believe how the pounds are melting off and of course I'm happy about not having to feel a little hunger in order to lose. And I love that I eat until full. I have not logged a single food and still no cravings.- dumbbell hammer curls
- dumbbell rows
- dumbbell OHP
- dumbbell tricep extensions
- walking lunges
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@DDHFree congratulations on your success! Fantastic loss! I think you have a great plan for this week. Sometimes we need to listen to our bodies. Not all of our bodies work the same. Great way of eating!0
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fanncy0626 wrote: »@DDHFree congratulations on your success! Fantastic loss! I think you have a great plan for this week. Sometimes we need to listen to our bodies. Not all of our bodies work the same. Great way of eating!
Thanks Mary. I can't believe it's almost time for another 4 week result. Then we will be just 4 weeks away from 20 weeks. I just can't believe it. I wish I could have had a steady loss without yo yo'ing over the past 16 weeks. But I am actually very thankful for my hiccups along the way or I might not have discovered that I could eat this way and still lose weight.
Thank you for hanging in there and keeping this post motivating. You have been so dedicated and it shows.1 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 6X5X35
Russian Kettlebell Swing- 40X7X35
40lbs loss by May 27 Challenge
Buns, Guns and Abs 30 Day Challenge
65 Squats
16 push-ups
65 leg lifts
April move your @$$ Challenge
Rain all day here! I will take to 2 -2mile walks today!0 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X 45/50, 5X5X 55
DL- 15X 95/105/115/120
Kettlebell Swing
GobletSquats- 3X5X35
Russian Kettlebell Swing- 20X7X35
40lbs loss by May 27 Challenge
Buns, Guns and Abs 30 Day Challenge
70 Squats
18 push-ups
70 leg lifts
April move your @$$ Challenge
I am going to be on the road most of the day so I will take an evening walk.
*FYI - I strength train right away in the morning. Then the BG&A challenge usually in the afternoon but today I have to do it after SL since I am on the road today. I try to take at least 2-3 long walks during the day. My husband and I do the Kettlebell workout in the evening.
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Week: 16 Workout: 2
dumbbell hammer curls
dumbbell rows
dumbbell OHP
dumbbell tricep extensions
walking lunges1 -
Fair warning, I'm cranky today. It was a long weekend of travel plus funeral plus the usual tightrope walk between two parents in the midst of an ugly divorce....suffice it to say, even with the time away from the gym, I don't feel very rested or refreshed. Even deloaded squats felt draining and not fun. On top of that, I forgot my phone and didn't have my music to keep my mood up. My gym just got a new half rack with a deadlift platform--literally just got it, they were still bolting it to the ground today when I came in. So I did my squats to the tune of a power drill so loud it was like working out with a lawnmower. Then I couldn't get my skinny bar for OHP, so I phoned it in with a couple lame sets and moved on to DL. So I get set up on the new platform and do a couple warm up sets, and suddenly one of the trainers comes over to scold me for not reading the nonexistent or invisible sign saying you can't use the regular weights on the plarform, you have to use the bumper plates they now have. While I'm unloading to just end my workout, another trainer comes up to tell me the exact same thing. My friendly gym buddy kindly moved my loaded bar off the platform so I could finish my sets, but it really soured the excitement of a new PR and being the first to use the new platform. So....,grouchy day at the gym for me.
Squats 3×5 @150 (I think, I may have lost count due to the lawnmower drill distraction)
OHP 1x5 @ 45, 1x5@ 55
Deadlifts 2 @ 135, 3 @ 155, 2 @165, 5 @1702 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 6X5X35
Russian Kettlebell Swing- 40X7X35
40lbs loss by May 27 Challenge
Buns, Guns and Abs 30 Day Challenge
Rest day Squats
20 push-ups
75 leg lifts
April move your @$$ Challenge
Rain all day here! I will take to 2 -2mile walks today!
Keto/LC 4 Week Challenge April 23rd-May20th
Join us for this challenge by participating on this thread! Tighten up your eating and burn your fat!
https://community.myfitnesspal.com/en/discussion/10544958/keto-lc-4-week-challenge-april-23rd-may-20th#latest0 -
Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 85
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-20X7X 35
40lbs loss by May 27 Challenge
Buns, Guns and Abs Challenge
75 Squats
Rest day push-ups
75 leg lifts
April move your @$$ Challenge
I am going to walk as much as possible today. I will be on the road most of the day. Mall walking!
Keto/LC 4 Week Challenge April 23rd - May 20th
Clean your cupboards of temptation and fill them up with food that fits your macros!0 -
Short workout again today because I skipped rows, but hurray for me I'm meeting my trainer next week to start working on pull ups as a replacement for Wretched rows! I'm throwing in the towel, I hate rows and they make my back hurt for days. Screw em.
Today, still deloaded:
Squats 3x5 @ 155
Bench press 1x5 @ 87, 2x5 @ 822 -
Week: 16 Workout: 3
dumbbell hammer curls
dumbbell rows
dumbbell OHP
dumbbell tricep extensions
walking lunges1 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 6X5X35
Russian Kettlebell Swing- 40X7X35
40lbs loss by May 27 Challenge
Buns, Guns and Abs 30 Day Challenge
75 Squats
22 push-ups
Rest Day leg lifts
April move your @$$ Challenge
I will take at least 2 -2mile walks today!
Keto/LC 4 Week Challenge April 23rd-May20th
One day left to prepare! Join us to tighten up your eating and your body!
https://community.myfitnesspal.com/en/discussion/10544958/keto-lc-4-week-challenge-april-23rd-may-20th#latest
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Week 16 four week update
Weight lost 3 pounds for four weeks. 25.4 pounds total.
Measurements I lost 5.25 inches overall, however, I gained over an inch on each of my calfs. I think that is from the increased walking that I am doing as well as heavier kettle bell squats. The gain is not listed as part of my loss.
Total inches lost for the challenge is 27.25 inches overall with a 2.75 inch increase on my calfs.
It is getting more difficult to lose weight at this point in my journey. I have 10 pounds of fat left to lose and I am still attempting to do that. My lifting weight has not increased because I am working on a deficit.
I hope everyone else is experiencing success!
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Stronglift Rest Day
Kettlebell Swing
GobletSquats- 6X5X35
Russian Kettlebell Swing- 44X7X35
40lbs loss by May 27 Challenge
Buns, Guns and Abs 30 Day Challenge
80 Squats
23 push-ups
80 leg lifts
April move your @$$ Challenge
It is snowing today! Definitely will take at least a 2 mile walk will have to see how slippery it is. Hopefully I will do more.
Keto/LC 4 Week Challenge April 23rd-May20th
Day one of our challenge! Suggestion for today is to take a look at the recipes and pictures of low-carb meals that fellow MFP'ers have submitted!
This is a fantastic site to get meal ideas from!
https://community.myfitnesspal.com/en/discussion/10274397/what-does-your-low-carb-meals-look-like#latest
Recipes
https://community.myfitnesspal.com/en/discussion/10044905/share-your-original-recipes#latest0 -
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
GobletSquats- 3X5X35
Russian Kettlebell Swing- 20X7X35
40lbs loss by May 27 Challenge
Buns, Guns and Abs 30 Day Challenge
Rest Day Squats
24 push-ups
85 leg lifts
April move your @$$ Challenge
I am going to be on the road most of the day so I will take an evening walk.
Keto/LC 4 Week Challenge April 24th-May20th
Everyone has great goals! We have a great group of people working together to support and inspire each other!0 -
fanncy0626 wrote: »Week 16 four week update
Weight lost 3 pounds for four weeks. 25.4 pounds total.
Measurements I lost 5.25 inches overall, however, I gained over an inch on each of my calfs. I think that is from the increased walking that I am doing as well as heavier kettle bell squats. The gain is not listed as part of my loss.
Total inches lost for the challenge is 27.25 inches overall with a 2.75 inch increase on my calfs.
It is getting more difficult to lose weight at this point in my journey. I have 10 pounds of fat left to lose and I am still attempting to do that. My lifting weight has not increased because I am working on a deficit.
I hope everyone else is experiencing success!
Awesome, awesome results Mary! You working it. Only 10 more lbs is great. I know you will get there.1 -
Week 16 - 4 Week Results
Fat Loss
Previous Weight 139.8
Current Weight 130.6
Current Loss 9.2 lbs
Total loss thus far 15.4 lbs
Inches Loss
-Did not measure but will do this next time
Body Fat % Loss
Previous 32%
Current 25%
Strength
My goal is just to maintain muscles as I focus on fat loss so intentionally not increasing lifts.
Overall Assessment
This is so much better than the last 4 weeks. I still cannot believe that I lost 9.2 pounds effortlessly. This is the first time ever in my life that I have lost more than 1 pound per week for 4 weeks in a row. No hunger, no cardio except my 25 to 30 minute walk for general fitness and health. This is a like a miracle for me. If the next 4 weeks is half as good as this, I'd be over the moon.
16 weeks down and ONLY 4 weeks to go.
Go Team Finish_No_Matter_What0 -
So the chest soreness seems to be completely gone after taking a week off from heavy lifting. However, although I only lift with dumbbells last week, I lifted in such a way that my neck hurts when lying down to sleep. This happened to me once before. I refreshed my memory on proper form but will only work biceps, triceps, and lunges this week as I wait for this discomfort to go away. Will do my workout tonight.0
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Week 16 - 4 Week Results
Fat Loss
Previous Weight 139.8
Current Weight 130.6
Current Loss 9.2 lbs
Total loss thus far 15.4 lbs
Inches Loss
-Did not measure but will do this next time
Body Fat % Loss
Previous 32%
Current 25%
Strength
My goal is just to maintain muscles as I focus on fat loss so intentionally not increasing lifts.
Overall Assessment
This is so much better than the last 4 weeks. I still cannot believe that I lost 9.2 pounds effortlessly. This is the first time ever in my life that I have lost more than 1 pound per week for 4 weeks in a row. No hunger, no cardio except my 25 to 30 minute walk for general fitness and health. This is a like a miracle for me. If the next 4 weeks is half as good as this, I'd be over the moon.
16 weeks down and ONLY 4 weeks to go.
Go Team Finish_No_Matter_What
You are really doing fantastic! There's no doubt that you will achieve your goals. It looks like we are doing a similar program.0 -
Week: 17 Workout: 1
Bicep Curls
Tricep Extensions
Lunges
Neck feels better with each passing day. Will resume heavy lifting when I no longer feel neck discomfort while sleeping.1 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 6X5X35
Russian Kettlebell Swing- 44X7X35
40lbs loss by May 27 Challenge
Buns, Guns and Abs 30 Day Challenge
85 Squats
25 push-ups
Rest Day leg lifts
April move your @$$ Challenge
Definitely will take at least a 2 mile walk maybe two! It is extremely cold for this time of year. Tonight we are going to get ice and up to 3 inches of snow. Another 5 inches tomorrow!
Keto/LC 4 Week Challenge April 23rd-May20th
Day 3/28 I lost another 1.2 pounds today added to the .2 from yesterday for a total of 1.4 pounds! For the next couple of days I am going to learn how to resist temptation! Tonight I have a dinner banquet. Tomorrow I will be celebrating my son-in-law's birthday. I am predicting success!0 -
New stuffs today! I had a session with my PT to check my deadlift form (flying colors) and start working toward pullups. I'm going to feel it tomorrow for sure, but it feels good to walk away from rows and start working toward something I can see having more real world application.
Squats: 1x5 of Empty bar/95/115, 2×5 @ 135
Assisted pullups and lat pull-downs (didn't count)
Deadlifts 1x5 @95, 1x3 @ 102, 1x3 @ 1521 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 6X5X35
Russian Kettlebell Swing- 44X7X35
40lbs loss by May 27 Challenge
Buns, Guns and Abs 30 Day Challenge
85 Squats
26 push-ups
90 leg lifts
April move your @$$ Challenge
I am in the cities today. I will be clothes shopping! Don't really know how many miles I will be walking but I know I will be shopping for at least four hours!
Keto/LC 4 Week Challenge April 23rd-May20th
Day 4/28 I am on the road today so my challenge is still to resist temptations! Tonight I will be going out to eat and to the movies to celebrate my son-in-law's birthday! I brought Macademia nuts and cheese crisps to sneak into the theater! I know...they can kick me out!
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Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 85
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-10X10X 35
I am starting week one of increasing the reps from 7-10 swings per set in preparation to transition to the 40 pound kettle bell.
40lbs loss by May 27 Challenge
Buns, Guns and Abs Challenge
90 Squats
30 push-ups
90 leg lifts
April move your @$$ Challenge
I was on the road this morning so will take a 2 mile walk this afternoon. Maybe evening one!
Keto/LC 4 Week Challenge April 23rd - May 20th
Buffalo wild wings had perfect food choices for this WOE. Naked grilled chicken tenders! Cheese curds! Dipped in ranch! Keep hitting the macros!0 -
Oh My Gosh!!! I feel like I am in the twilight zone. I just can't believe it still... But because I wore a pair pants that were too big on yesterday and my back is fully smooth in that I can't even make fold while bending in various ways, I decided to check the scale before Saturday. I AM BACK IN THE 120's. 129.2 TO BE EXACT. Haven't finished the week and already lost another 1.4 lbs. I can't believe it's happening without any need for calorie counting, without any hunger -- I am so, so glad that I had the hiccups that I did or might not have been led to this solution for myself.
Week: 17 Workout: 1
Bicep Curls
Tricep Extensions
Lunges
Neck continues to feel better. I don't feel any discomfort until lying down. I am ready to get back to heavy lifting.1 -
Amy, glad you found something that works. That is what it's all about.
Mary, you are going to feel good shopping for the new BOD
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Oh My Gosh!!! I feel like I am in the twilight zone. I just can't believe it still... But because I wore a pair pants that were too big on yesterday and my back is fully smooth in that I can't even make fold while bending in various ways, I decided to check the scale before Saturday. I AM BACK IN THE 120's. 129.2 TO BE EXACT. Haven't finished the week and already lost another 1.4 lbs. I can't believe it's happening without any need for calorie counting, without any hunger -- I am so, so glad that I had the hiccups that I did or might not have been led to this solution for myself.
Week: 17 Workout: 1
Bicep Curls
Tricep Extensions
Lunges
Neck continues to feel better. I don't feel any discomfort until lying down. I am ready to get back to heavy lifting.
Congratulations!!! Great job! Are you eating keto now, or did you find something else? The other day I decided just for the heck of it to put just enough weight on the scale for it to read 135, just to remember briefly what it's like to see a normal weight number.....I'll get there one day.1 -
So last week into this week has felt a bit like I'm just faffing around when I go in, buttt I think I spent my time in the gym better today than I have in a while. I decided to test my one rep maxes for some of the big lifts in preparation for starting Wendler's 5/3/1 next week. I think I've gotten what I can from SL 5x5 and the mental relief of just accepting that I can do something different is huge. I'm slightly intimidated by having to learn new assistance work, but at the same time I think that will be good for me. So today's workout took forever, but gave me some good boosts.
Squats: 1x5 each at empty bar/95/115/135
1x3 @ 155/165
Tested 1 rep at 170 and nailed it! Hard but smooth, with good form. It's possible I could have done one at 175 but I feel fine about 170. It's above my bodyweight, if barely!
OHP: 1x5 each @ 52/57/62/67
1x3 @ 72
1x2 @ 77, failed 3rd attempt
Bench press: 1x5 @ 52/62/72/82/87
1x3 @ 92, 1x2 @ 97
I hit PRs in all of these lifts today, which I am very proud of considering I didn't really finish coming back up from my deload. It felt good to change it up instead of feeling like I had to grind out more and more reps.1
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