andylllI Member

Week zero BW reps - 4 Week 1 workout 1: 10lbs, 4x1 Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1 Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep Week 2 workout 2: 15 lbs 3x1 smooth like butter Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done. Week 3 workout 2:…

I just binge watched the first season of homeland on vacation 1. Cancel Netflix (kidding how would my kids watch dinotrux?) 2. Get more sleep. I have no idea how this will happen. I'm up at 530 daily for work. Something will have to give...but what? 3. Strength train 3x per week. Two more SC workouts then I start SS. 4.…

I have a many years of rock climbing under my belt and after a couple years of that I could do a few pull ups. We would assist each other on the bar via pushing up at the hips. Then postpartum I couldn't do a single one. I did negatives (get into top position and lower slowly) and assisted using elastic bands (stand or…

I just buy jeans to fit my butt and legs and have the waists taken in. It's not that expensive and makes a huge difference.

MFP ate the rest of my reply. Essentially if I have had a few deficit days and then I try fasted training I feel weak and sad like kitten. I suggested a good bedtime snack the night before.

I coffee before training if I do it first thing in the am. Without coffee is probably drop a barbell on my foot.

if you can't back squat on your own, what about a squat variation that you feel more comfortable with? Like the goblet for example. My trainer had me go back to goblets because its a lot easier to brace your core and harder to mess it up. Plus any gym will have dumbells in 5 lb increments so you should be able to work your…

Is that weekly or daily hours of exercise? If I use weekly it is very close to my TDEE. If i use daily I would be very hungry.

Week zero BW reps - 4 Week 1 workout 1: 10lbs, 4x1 Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1 Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep Week 2 workout 2: 15 lbs 3x1 smooth like butter Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done. Week 3 workout 2:…

Tonight I'm doing workout a, week 11, advanced program. Ouch. Rest pause hip thrusts - 155#, 3x10 Inverted body weight rows on my TRX feet elevated 3x10 Zercher squats - why are these soooo effective? Maybe because they are like OHS/ front squats for the non flexible spined? 70# 3x10 Feet elevated push ups 3x12 Sumo DL…

From a physiologic perspective, given the high water content of many foods,I don't think it's a stretch that thirst can feel like a signal to "eat more."

TANSTAAFL

so now I'm on week 10 of the advanced program and um...my *kitten* is amazing. I have pretty much been eating at maintenance this entire time but I'm very happy with the results. A bit of recomp...nothing major but encouraging. Waist and hips down 0.5 inch, umbilicus circumference down 0.5 inch, thighs up 1 inch…

Week zero BW reps - 4 Week 1 workout 1: 10lbs, 4x1 Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1 Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep Week 2 workout 2: 15 lbs 3x1 smooth like butter Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done. Week 3 workout 2:…

When I started my glutes were weak too. I think almost everyone's are. I couldn't even do body weight step ups without medial knee cave, for example. For the cable stuff I either sub in another exercise for the same muscle group (instead of pull downs I do pull ups etc) or I use bands. Bands are really cheap.

Hey thanks! Contreras endorses a company that makes a thing called the squat sponge that is heavy duty foam for hip thrusts but it didn't ship to Canada when I looked into it a few months ago. The first link looks like a knock off and I should try it. The second thing looks like the regular barbell pad I already have.

I do back on the bench feet on the floor for barbell hip thrusts. Getting up off the floor for the first rep is the hard part. And it hurts. My bench is a big woggly if I'm not careful about how I push laterally on it during the set up so it's partly an equipment issue. When the weights get much heavier id rather have the…

I need a friend to helps before I can up my hip thrust weight. I've been at 135 for months now just because the set up is sooooo tricky. Sigh.

I have it on my nightstand and a PDF on my phone but I haven't read it yet....

Week zero BW reps - 4 Week 1 workout 1: 10lbs, 4x1 Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1 Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep Week 2 workout 2: 15 lbs 3x1 smooth like butter Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done. Week 3 workout 2:…

I'm new to this and can only work out at home. I only have access to a rack, a barbell, and Dumbbells going up to 70 lbs. can I really get toned without a body pump class and regular pure barre? please advise!!!!!! ;)

This is what I would do: I'd split between free food and my own food. Breakfast: I'd bring 1-2 hard boiled eggs and eat them on a piece of toast. Maybe with a tomato or bit of avocado. I'd drink the milk that is meant for cereal. Lunch: not vegetarian so I'd bring a salad if that wasn't an option in the food hall and eat…

Week zero BW reps - 4 Week 1 workout 1: 10lbs, 4x1 Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1 Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep Week 2 workout 2: 15 lbs 3x1 smooth like butter Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done. Week 3 workout 2:…

2-3 months, 8-10 lbs. I was hungry a lot. Logged food stayed in a deficit. Prior to logging I didn't lose anything with weaning. Full time job, two kids, sleep deprivation and that rant too any extra handfuls of goldfish crackers and half-finished yogurts for me to meet my weight loss goal.

I did zercher squats last night. I found it was easier to engage core and hit bottom and hey, at least it was a new kind of "goblet". Sigh.

Week zero BW reps - 4 Week 1 workout 1: 10lbs, 4x1 Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1 Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep Week 2 workout 2: 15 lbs 3x1 smooth like butter Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done. Week 3 workout 2:…

Eh...the kind of mountain climbing I do relies on only two things for success: a capacity for suffering and knowing when to turn around and go home. :)

I think am that drive to practice is amazing. It's why you'll be equating 3x body weight in a couple years and I will still be squating 0.8 BW and cursing my butt wink!

There is a public health recommendation where I live that women of childbearing age take folic acid (unexpected pregnancy) in order to prevent neural tube defects. I don't think that message has been widely accepted by the public. I take biotin (I'm hoping it will make my hair thicker even though I know it's like...a…

Week zero BW reps - 4 Week 1 workout 1: 10lbs, 4x1 Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1 Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep Week 2 workout 2: 15 lbs 3x1 smooth like butter Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done. Week 3 workout 2:…