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Thread Week: 1 / Total Weeks: 17 Routine: Workout B Deadlift 108 lbs × 6 (4 sets) Negative Pull-ups Body Weight × 6 (4 sets) Note: Could barely do the last set Shoulder Press Set 1: 47.2 lbs × 5 Set 2: 46.1 lbs × 6 Set 3: 45 lbs × 5 Set 4: 43 lbs × 6 Notee: Slowly deloaded since I have failed at least 3 weeks in a row

1st 16 Week Results Progress Weight: from 136 lbs to 127.2 Total fat loss: 8.8 lbs. Average fat loss: 0.5 lbs per week Measurements: Week 0 Week 16 Neck 12.50 12.50 Chest 33.25 32.50 Bicep 12.00 11.00 Navel 34.00 32.00 Hips 40.00 38.75 Upper Thigh 23.25 22.00 Calf 14.25 13.50 Wrist 6.00 6.00 Note:These are not so great…

I almost forget "GOOD BY TO THIS THREAD AND ON TO THE NEXT THREAD"

16 Weeks of Strength Building - Complete Progress Weight: from 136 lbs to 127.2 Total fat loss: 8.8 lbs. Average fat loss: 0.5 lbs per week Measurements: Week 0 Week 16 Neck 12.50 12.50 Chest 33.25 32.50 Bicep 12.00 11.00 Navel 34.00 32.00 Hips 40.00 38.75 Upper Thigh 23.25 22.00 Calf 14.25 13.50 Wrist 6.00 6.00 Note: Just…

Have a great weekend everyone!

Dcresider, I was planning to post stats to the old post but I think it's a great idea to also start the new post with our stats. And trust me, I understand the photo reluctance. I am the same way but I hope to find at least 1 body part that I can post a before and after pic. We will see if I do that. ;) As for ongoing…

Yes! This is the final workout of my first 16 week journey. I will post my 16 week stats after hopefully by Monday. I will have to make time to measure, take pics, etc.. Workout on Apr 15, 2016 - End of the first 16 weeks Routine: Workout A Squat 83 lbs × 6 (4 sets) Bench Press Set 1: 61.6 lbs × 6 (4 sets) So excited I was…

Will do! Week 16 Routine: Workout B Deadlift 107.2 lbs × 6 (4 sets) Lat Pulldown 60 lbs × 6 (4 sets) Shoulder Press 47.2 lbs × 5, 4, 4, 5 At this point, I'm not sure how many times I've failed to do all 6 reps. Each time I think I can do it but I don't. Even up to my last set I thought I might could do 6 reps if I really…

Excellent job Sixpacklady, Happymom221, and Isca_1. Happymom221, I know it's tough when you see a gain but I hope you find comfort in the fact that if stronger, you are gaining muscles. Once you start to lose more fat you are going to look even better because we know those muscles look amazing when the fat is no longer…

How rude of me... Happy Monday everyone! Sounds like a good plan dcresider.

This is the beginning of the last week in our 16 week commitment. So excited to begin phase II. Week 16 - Apr 11, 2016 Routine: Workout A Squat 83 lbs × 6 (4 sets) Notes: It was so cool to see my 25 pound plates on my 33 pound bar. Bench Press 61.1 lbs × 6 (4 sets) Notes: Yay! Finally, finally was able to do all 6 reps for…

Week 15 Routine: Workout B Deadlift 107.2 lbs × 6 (4 sets) Notes: Form shaky on the last two reps for the last set. Will not increase. Lat Pulldown Set 1: 55 lbs × 6 (4 sets) Shoulder Press Set 1: 47.2 lbs × 5,5,4,4 Notes: Did a little better than last time.

Thanks for the information. That helped a lot because I didn't realize there are adjustable bands because I do not want to buy multiples if I don't have to.

Sixpacklade, are you happy with the band(s) you own? If so, can you tell me what kind you purchased? Have you had to use multiple bands since starting the program?

Thanks Isca_1. I guess I need to watch a few videos and try to figure out what to buy.

Week 15 Routine: Workout A Squat 82.2 lbs × 6,6,6,6 Bench Press 61.1 lbs × 6,6,6,4 Continue to fail on the last set. I barely did all 6 on the 3rd set. Bent Over Row 61.1 lbs × 6,6,6,6

Dcresider, not sure why I assumed you workout at home. LOL! I will do a search on the site and see what the consensus is on the bands and what-nots.

Wow, I love getting a feel for how lifters respond when they've had a little time off. You responded really well. Can you guys recommend the best approach and/or apparatuses to buy for assisted pull ups? I am seriously considering switching from Lat Pull downs to this exercise for the next 16 weeks.

Still so impress that you can do 8 at this weight.

Yesterday's workout Week 15 Routine: Workout B Deadlift 107.2 lbs × 6 (4 sets) Lat Pulldown 50 lbs × 6 (4 sets) Shoulder Press 47.2 lbs × 4, 4, 4, 3 Notes: Failed miserably after increasing only by 1.1 pound. But will keep trying until I can do 6 reps for each set.

Welcome back dcresider. So glad you had a good time in Amsterdam. That race sounds like it was pretty tough as I hate running against the wind. We are definitely still on for April 16th with another 16 week round. Would love to know how the deloaded feels for you.

I know it would be the same for me so I will plan to reverse the order as well. I am learning to trust myself just as I did by changing to 4x6. I am still getting good results. Thanks Sixpacklady!

One more question, do you do them before OHP? I'm afraid I wouldn't be able to do OHP after doing them. But I believe that's the order of the exercises in the program that we are doing.

Week 14 Routine: Workout A Squat Set 1: 82.2 lbs × 6 (4 sets) Bench Press Set 1: 61.1 lbs × 6, 6, 6, 5 Bent Over Row Set 1: 61.1 lbs × 6 (4 sets)

Sixpacklady, how are the assisted pull ups working for you? I watched some YouTube videos last night to see if I want to replace Lat Pulldowns with this exercise when I start the next 16 weeks.

Yesterday's workout but just now posting it. Week 14 Routine: Workout B Deadlift Set 1: 105 lbs × 6 Set 2: 105 lbs × 6 Set 3: 105 lbs × 6 Set 4: 105 lbs × 6 Lat Pulldown Set 1: 50 lbs × 6 Set 2: 50 lbs × 6 Set 3: 50 lbs × 6 Set 4: 50 lbs × 6 I lowered the weight on this because I really need to invest in the Low Pulley so…

The fact that you are still doing your workouts is what really matters. Great job Jackie0Marie

So glad you shared this because I feel the same way. I am still fairly new to strength training and now squatting 81.1 lbs. At first, I liked them but not any more. I have a harder time increasing with BP and OHP but still I dislike SQUATS more. LOL! However, your statement about the results they can potentially bring…

Best of luck Fanncy! And I will definitely look forward to your return.

Week 14 Routine: Workout A Squat Set 1: 81.1 lbs × 6 Set 2: 81.1 lbs × 6 Set 3: 81.1 lbs × 6 Set 4: 81.1 lbs × 6 My 1 lb increase went ago for this exercise but I do no t like squats. Bench Press Set 1: 62.2 lbs × 6 Set 2: 61.1 lbs × 6 Set 3: 61.1 lbs × 5 Set 4: 61.1 lbs × 5 These were so hard. I feel like I am never going…