spirit095 Member

Hey ladies! I haven't checked in here for quite some time. I hope you're all doing well and killing your lifts! I'm nearly done my first month of Wendlers 531. I really like it so far and I like adding in the accessory lifts. Have an awesome week :)

Great work! You look amazing! Love the outfit in front of the Christmas tree.

My routine has been thrown off a bit due to a cold, but I'm hoping to come back stronger than ever this week! Keep up the amazing work ladies!! :D

It would be fish for me because I'm allergic. Awesome protein source that I can't have :(

I don't have a specific song, but hip hop and pop music are what I listen to when I work out.

I usually walk or do HIIT. I tried to run during the summer time, but I didn't really enjoy it.

I'll probably eat around maintenance for Christmas. I'm saving up for my trip to Montreal over NYE. Then I'll eat ALL of the foods. Poutine, meat, cheese, wine, etc. I'm so excited and I probably won't even have the time to count :p .

Squats: 5@55,70,80,95, 3@110, 8@80 Bench: 5@45,50,55,65, 3@70, 8@60, 1@75 Row: 5@45,50,55,65, 3@80, 8@70 RDL: 12@65, 10@70, 8@75, 6@80 Bicep curls: 4x15@8lbs

Fried pita or dough with nutella

I'm 5'0 and lifting using the Madcow program. I'm reverse dieting to find my maintenance now. Feel free to add me :)

I don't really have a plan. I'm trying to find my maintenance calories now, so I'll eat around there during Christmas. I'm going away for 4 days over New Years and I just plan to enjoy myself and eat what I want. I won't be tracking calories then. When I get back, I'll probably go back to maintenance or a little under for…

Squats: 5@65,75,90,90 OHP: 5@45,45,50,50,55 DL: 5@95,115,125,145 (PR) Alternating shoulder raise: 4x20@8lbs Russian twists: 3x30@8bs

Precision All Natural Whey Isolate. It mixes well, tastes good and has pretty awesome macros. I'm using double chocolate chunk right now (150 cals, 34g protein, 3g carbs).

I don't wear gloves, since I feel they make my grip worse. I do have small hands, though. I have calluses and should probably start taking care of them better lol. I have a bad habit of peeling the skin off of them :/ I lift at home, so I use chalk to help keep the bar more grippy.

Squats: 5@55,65,80,95,105 Bench: 5@45,50,55,60,70 Row: 5@45,50,55,65,75 RDL: 3x10@70 Dumbell bicep curls: 4x15@8

Squats: 5@55,65,80,95, 3@105, 8@80 Bench: 5@45,50,50,60, 3@70, 8@55 Row: 5@45,50,60,70, 3@75, 8@60 RDL: 2x10@65, 1x10@70 Bicep curls: 4x12 @8lbs Have a good weekend ladies!

Post buffet fueled workout today. It was pretty good and I didn't gain too much weight from bloating lol. I've been trying to get to 150lbs for my deadlifts as a goal and decided to try it out today since I had more energy. I'm happy I made it, but didn't want to push it too hard since I still have a higher volume workout…

I can't edit my other posts, but I do the conventional DL for my main one. I've taped myself and my hips are high enough so it doesn't look like a squat. It does help that I'm short and the bar is high enough from the ground for me lol. Thanks for the info and advice :) Also, sorry for kind of hijacking your post OP!

Is it OK to feel it a little bit in the quads? I'm not sure I feel it because of the deadlifts or if they're still too "on" from my squats. I mostly feel it in my back and glutes, though.

I apologize for the late reply! You've gotten a lot of great advice here and I would also recommend having a PT look at your squat or do a form check video. Low bar squats don't really need you to get ATG. Low bar hits the hamstrings more and going to parallel and slightly below will stretch them out enough. There is also…

I've felt it in my back, posterior chain, and quads mostly from doing the conventional deadlift. I've just added RDL to my routine to hit the hamstrings and glutes more. The conventional deadlift is a great back exercise imo. The above links are really useful too.

In for info. I've been trying to target my hamstrings and posterior chain more now.

I also agree with what the others have said. Mobility work is really important. Also, what type of squats are you doing? High or low bar? That will factor in to how low you can go as well.

Great NSV! My close friends know that I lift, but I don't really tell people because the topic doesn't come up usually. Also, I don't really look like I lift weights so I feel a bit silly telling people about it lol

Deloading on squats and rows for a bit to work on form, since I haven't been feeling too confident about them lately. Squats: 5@50,65,80,90,105 Bench; 5@45,50,55,60,65 Row: 5@45,50,60,70,75 RDL: 3x10 @65

That's so awesome! Congrats on your meet! My goal is to have nice strong legs like yours.

I'm doing Madcow 5x5, so only 3 days of lifting for me (MTF). I do another 2-3 days of light cardio or HIIT.

Hi everyone! I caught a cold this week and my TOM, so I decided to deload my weights. Tuesday Squats: 5@50,60,75,90,100 Bench: 5@45,45,50,50,55 Row: 5@45,45,50,55,65 Good mornings: 3x10 @45 Thursday Squats: 5@55,65,75,75 OHP: 5@45,45,50,50 DL: 5@95,100,105,120 Tricep bench dips: 3x10 Saturday Squats: 5@50,65,80,90, 3@105,…

Hey everyone! I just ended up repeating the same weights as last week and no accessories. I came down with a sore throat/cold and my lifts weren't anything spectacular lol. I'm just glad I got them done. Have a great weekend! Keep on killing it B)

Hi! Feel free to add me. I'm 5'0" and my starting was was the same as yours previously (127lbs). I'm now at 107lbs and I'm slowly reverse dieting my way to maintenance. I lift weights and do cardio/HIIT.