andylllI Member

Also it's time for me to bite the bullet and start loading my pull ups again. :o :s

Upper power all pounds Bench 90 3x3 Pull ups BW 5-4-4-4 Incline DB bench 35 3 too heavy so 30 2x8 Bicep hammer curls 20, 3x8 Bent over row 70, 3x8 Skull crushers 35, 3x8 OHP 35 dumbells 5-4-6 I dunno this was pretty poor for a work out with lower poundage moved than last week. Am I getting sick? Was it the bad food (carb…

Honestly I'm on mobile and I can't really look at the spreadsheet. But just try it for a week or two and see if you like it or if you feel the need to move exercises or swap them out. It's all a work in progress and consistency is way more important that finding the perfect exercise selection.

Last night lower hypertrophy Warm up: all Bw Good mornings Squat to stand Bear squat rocks Pull aparts Lat shrugs Dead bugs Clamshells Superset A Front squats 85# 3x5 Deficit reverse lunges 25# DBs 3x8 Leg lowers (ab) 3x10 Banded hip abductions 3x10 Superset B Sumo deadlifts 135# 3x6 Ham rolls 3x12 Windmills 15# Dumbbells…

I swam too. But I my second pregnancy I did nothing but walk. I mean, I had a toddler and I was just wiped.

The OP is only 12 weeks pregnant so the entire increase in cardiac output and blood volume hasn't occurred yet but is ongoing. By the end of the second trimester blood volume increases by 50% so your body has to build a bunch of extra plasma proteins and red blood cells and retain water and sodium. By the end of the second…

SLbis set up for guys who want to get strong as their primary goal. If your goal is fat loss and lean body mass retention, feel free to add as much cardio as makes you happy. When cardio starts to impede recovery so that your lifts are stalling than you can decide what is more important to you - or decrease cardio and…

If you look at Bret Contreras' program he has you hitting glutes 3x a week via at least two main lifts. One of those is knee dominant like a squat or step up and the other hip dominant like a deadlift or hyper extension. If I were you, and this is what I did when I was doing starting strength I would do hip thrusts every…

My husband and I lift together at night when the kids are in bed. You need to enforce a 730pm bed time for your 13 yr old :smiley:

my advice would be to get regular form checks either from an experienced lifter IRL or by uploading video here or in eat, train, progress. Its very easy for form to suffer both right from the beginning (mobility) and as the weights get heavy and it is very difficult to assess (IMHO impossible) from the mirror.

I wonder if it could be irritation/ impingement of you lateral cutaneous femoral nerve?

You can add me too. And also the stronglifts for women group is pretty active and has people on a few different programs - SL of course, starting strength, ice cream and PHUL.

My fingers overlap a ton. But maybe I just have long fingers because my hip bone and acrimionbprocess widths aren't "small" Pretty happy at 140-145.

Forearm plank to hand plank to forearm plank to hand plank while maintaining hip stability. Even harder if you go up and down a step.

Upper hypertrophy also! Barbell bench - 50# I feel this in my anterior delts only and they say they are weak Chin ups 3x5 BW One arm DB rows 35# 3x10 Side raises and front raises 3x6 10# Push presses 20# DBs 3x8 Biceps 15# 3x12 Flat bench flyes 15# 3x10 Turkish get ups 2x3 each side 10# Plank rotations 2x8 each side 10#…

Where are you planning to work out and what equipment is there? How much time do you have to complete your workout? When I started I like full body 3x a week so starting strength or strong curves or strong lifts work for that. They emphasize compound movements, strong curves adds in a bunch of glute hypertrophy work. Full…

Reduce coffee consumption! Consume 8 servings of fruit and veg a day That's it. Better sleep hygiene is my biggest priority.

I just want to increase all my lifts a little and not get injured... Lifts: all pounds Back sqaut my body weight. Front squat 120 for 5 Dead 180 for 5 Bench over 100 for 5 Pull ups BW x10 OHP don't care :D Other exercise I need to improve cardio frequency but no firm plan yet Core core core! Add 2-4 exercises to every…

Lower power today Squats 125 # 3x5. Finally got all reps. Have realized I like to scooch over and make my right leg do 80% of the work Deads 155# 3x5 grip not as strong as *kitten* Split squats with 30# DBs 3x8 Hip thrust 155# 3x8 What are those leg curl things where you kneel and someone holds your ankles and you try to…

I'd say so...being kind to oneself is often very difficult.

Your progress was great! I enjoyed seeing it come across my newsfeed. Have a happy new year!

Re conditioning: I do the hypertrophy days as circuits 3-4 exercises resting for 20-30 seconds after each circuit. That is definitely conditioning and I'm still using weights that would leave me with only 1-2 reps in the tank.

I ran for an hour today in the forest. I should be doing lower power but I'm working nights this week and have no spotter during the day.

I switched to PHUL because squats had a major stall and I just couldn't face failing at heavy squats 3x a week. Also I can use the hypertrophy day to tailor accessories to fix imbalances and problems (lots of single leg and single arm exercises to choose from). I am keeping the base of PHUL in terms of sets reps and muscle…

Upper power: Bench 90 4-3-3 DB bench 35 3x5 Bent over row 65 3x8 (still trying to figure out how to use my back and not my shoulders...getting there) Pull ups BW 3x5 (an improve the in strength given accidental Christmas cookie bulk) OHP 35 dbs 3x5 Biceps 20DB 3x8 Skull rushers 35# 3x8

Go go Krok! You can do five days. Tonight lower hypertrophy: 3x10-12 Front squats Deficit reverse lunges SL deadlifts Bottom pause goblet squats Weighted step ups SL hip thrusts Calf raises A nice little circuit of abs and banded glute work: 3x10 Prone hamstring curls Nasty plank variations Straight leg kick backs Hip…

Lower power Back squats 125 2x5, 115 1x5 Split squats 25 DB 3x8 GM 65 3x8 Deadlift 150 3x5 Hip thrust 135 3x10 One leg v-snaps 3x10 ea Side crunches 3x10

Upper power: Bench 3x5 85# Pull up BW 5-5-4 Incline bench 35 DB 3x8 Bent over row 60# 3x8 (did a serious deload to get the last wee bit of range of motion that actually depends on the rhomboids) OHP 30 DB 3x5 Biceps 20 3x8 Skull crushers 35# 3x5

I've eaten more than one cookie most days. But dang they are delicious!

I like Ellen Sattler's division of responsibility...also raising healthy eaters is a great blog for parents!