Lifting like girls

Tom, like Justine, I tend to do straight arm lat raises when I want to push it. Those are harder than the bent arm, which is not to say those are easy either! (especially when Cathe does a gazillion pulses with them on her workouts) With the loads you do on your shoulder workouts, if you want to go for the straight arm raise, maybe put them at the beginning? That way you have strength for them.

Justine, I've really enjoyed the Nia podcasts. Yes, she is giggly but I think that makes her endearing. Really great, uplifting conversations. How was your hike today? I have a hard time taking 3 days off in a row. Do you think you'll cave and sneak in some box squats somewhere in there?

Lib, you went back for GS Legs again? Hats off to you! Like Roz said, those pulsing lunges at the very end of the standing leg work. I have nightmares over those. You might consider doing some of the ball work on a chair, and also the ball work where she rolls in/out you could use a gliding disc or paper plate (just put your heels on the disc and mimic the motion she's doing with the ball). Sometimes you've got to get creative! DOMS are the best, yes indeed-y.

Karen, yay for your DOMS. You earned those! Is work slowing down for you? Any extra vacation days for Christmas?

Roz, "punch it hard...be aggressive!" Just one of those RK lines that I remember. Way to go! It's important to treat ourselves with our favorite workouts. I'm just envisioning you smiling and punching, which sounds like a quandary that only a Cathlete could understand.

I am officially on Santa's Naughty List. Or maybe Tom should just throw me in the slammer and give me an non-sedated root canal while he's at it? I just couldn't myself and had to do today's LIHI Legs Live. I am so weak. I loved it, and it was hard but not killer hard. XTrain Burn Sets Bis and Tris will be there for me tomorrow. ;)

Lisa
 
Hi commandos!
I have to laugh at y'all's 'rest days'. Lib rides 300 miles on her motorcycle, Justine hikes 10 miles. Sounds pretty active to me! :D

Lisa, why am I not surprised that you 'caved' (we say this like it's actually a naughty thing, LOL) and did LIHI Legs Live? Thanks for the review and nice work! And yes, re: 'treating ourselves' to our favorite workouts, I couldn't agree more! And I know you liberally 'indulge' yourself with PUB and Strong UB + Core Live! :p
And thanks for the GGS video link!

dmerz, wow, those are some high reps! Great work! Does the next phase drop reps? How low do they go by the end?

Tom and Karen, awesome work as always!

Last night [LOL, I just had a Freudian slip of the finger and typed 'lats night'] I did a quick UB deload. I think I'll rest today (it will be unseasonably warm so I'll probably get out for a leisurely <10 mile walk later ;) ). Then get back to it tomorrow. It's good to rest but a) I'm getting itchy to get back at the heavy weights and b) I want to use these extra calories!
For last night's deload, I grabbed a 40# BB and did military presses 4x12, rows 3x20. Grabbed the 15# DBs and did squeeze presses 3x20 and used one for Russian twists 2x20. I was in and out in 15 mins.

TGIF, everyone! Do you all have big holiday plans?
High fives,
Roz
 
Arm day here and it almost didn't happen. Starting with the outta bed get up! I started with barbell curls and tendonitis was so bad I almost quit. I did 75x8 85x8 95x8x6 85x8x6 75x8x8. After about 3 sets it started feeling better (does that happen?) My last set at 95 85 75 were all to failure (couldn't get next rep). I finished bi's with 3 sets of conc curls 35s 8x8x7. For tris I did 5 sets of skullcrushers 35s x12 45s x 10 50s x 8x8 45 x8 and tri pushdowns 70# (I have pulley rig on my squat rack, so not sure actual resistence but 70# of plates) x8x7x6 and finished with 25 tricep pushups. I am thrilled I got to finish!! I feel like I am really starting to look different and I LIKES IT!!! Lift it and brag Commandos!! I'm off to deal JUSTICE another day!! Have great weekends all and make them safe!
 
tslop49 said:
I have trouble with the "outta bed" get up!!!
Click to expand...

I don't want to speak for everyone. However, I believe we all have a hard time with that one!


I decided to take a note from Justine's book, and checked out Nia's bodyweight program. Did the first workout. Nice little workout, felt great afterwards.
5 sets of step-ups, pushups, and suspended rows. bonus: 20 reps of glute bridges, and reverse ab curls, for 5 sets. I think this will be my next program, along with whatever y'all choose.

Yes Lisa, work has slowed down for the minute. May get slammed again after the holidays. How are you doing? Are the girls behaving themselves?
How many tons are you lifting now, Justine.
Are you resting and relaxing with your deload week, Roz. You deserve it, you have been lifting trucks lately.
Tom, as always a zillion reps, and sets. Nice work.
It's nice to have finals behind you, Lib! I remember those days. Keep up the good work!
Have a great weekend everyone!
Thanks for your energy. You inspire me to be my best!
Hope you decide to join us, dmerz.
 
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lisa_la_machina said:
How was your hike today? I have a hard time taking 3 days off in a row. Do you think you'll cave and sneak in some box squats somewhere in there?

Lisa
Click to expand...

Er, how did you guess, Lisa? Did 10 minutes of single legged squats to a box and 10 minutes of dive bombers supersetted with pull ups, then 5 minutes BB hip thrusts, before I went off walking. 2 days of walking done. 1 to go. Blimey, I was hungry when I got back (about an hour ago).

Karen, Nia's bodyweight stuff starts quite easy, but ramps up quickly. I just did phase 1 for 3 weeks. I wouldn't want to do it as a stand alone, but it seems to complement a heavier lifting programme. And yes, out of bed get ups can be tough! It's easier for me in the winter, because the animals don't need seeing to until 7:30 or so. In the summer it can be 5:30. Yuk.

Tom, I'm glad the aethsetics are coming along. Always good to have something to show for all our efforts.

Question for you all- have any of you taken creatine? If so, what do you think? I was tempted by this article:
https://www.girlsgonestrong.com/creatine-women/?awt_l=XF07EY&awt_m=3a5JXoVpgvj4sIP

A friend has a big tub of whey / creatine left over from a bulk this summer, and he said I could have it. Very tempted, but I don't want to just take it for the sake of taking something (currently I don't use protein powders or take any supplements).

Roz, love the 'lats night'. We say 'Freudian strip' in our house, cos we think it's hilarious. But no one seems to get it!
I love thinking of 'using' the calories. So much healthier than thinking of having to burn them off. Are you still over 3000?

Lisa, did you get to do XTrain bis and tris?

Lib, that's a long way on a bike! What's next on your workout list?

Happy weekends everyone. X
 
A few years ago, I took creatine. Didn't take it long enough to notice any difference. (about 6 months) Let's just say it didn't agree with me. But, this was some real hardcore stuff. Have been thinking about giving it a go again. A different brand. If any of you try it, please post.

Take the creatine, Justine. Give it a try, see what you think.
 
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Yep, had a typical tough get outta bed getup this morning, too!

Tom, sometimes just warming up, loosening up, and getting into the workout can get rid of the creaks and pains. You owe your Iron Sistas a selfie so we can see your progress. :) (Says the woman who has never taken a selfie in her life.)

Justine, I knew you'd cave because we share the same disease that led me to doing LIHI Legs Live yesterday. Today I did KCM's Plateau Buster for a TB circuit. Tomorrow will definitely be Burn Sets Bis and Tris. No excuses! LOL on Freudian Strip. I say stuff like that all the time, too. People think I'm totally weird, but I guess I am. :)

Roz, your 15mins "lats night" sound tough! Did you get your warm weather stroller walk? Plans for Christmas are to stay put and minimize the "stuff" under the tree, focusing on togetherness, memories, etc. DD1 is sooooooo excited for Santa. She finally really really gets it! What are you up to? Please tell me you aren't hosting anything! You deserve a break.

Karen, glad you get a breather at work at least for now. The girls are keeping me b-u-s-y!!! Especially my DD1. My little baby is so chill, she just comes along for the ride (and bless her for it!). Love to hear you're delving into Nia BW stuff. Wonder if you'll like it better than Mark Lauren or maybe it will be too different to compare.

Lib, just smiling picturing you riding your chopper/hog/harley. :)

Lisa
 
My kids took creatinine during playing days and I took it for awhile during sts, come to think of it, and they added strength ( they were young) I had forgotten, but I added a lot of strength doing sts as well...hummmmm! I used a capsule and it was easy, no mixing. I'm gonna have to do it again or get left behind by my sisters!!! The thought of you guys " hittint the creatinine" FRIGHTENS me..lol!! Lisa, that selfie will need some photo shopping, not quite muscle and fitness material yet!! Tough w o's everyone, motivating stuff!!!
 
Hi everyone!
OK, I'm back at it. The little deload was just what I needed to recover and regain some gusto! Yes, thanks, Karen, I definitely got some good R&R in. :)

Justine, yes, I'm still over 3k calories. One trick for me is that I have to start eating earlier. Not only do I have more time to eat that way, but I'm actually hungrier later when I eat significant quantities of food earlier in the day (hence why I DON'T usually do this). I also drink more calories than usual (juice around training, milk, chocolate milk, etc.). 3250 cals/day is too easy now, LOL.
The scale has only budged 1-2 lbs in the last three weeks. I was aiming for a slightly faster pace, so I may bump calories a little more. Not sure if I'm that mentally tough, though. :rolleyes:

I have taken creatine. Just plain monohydrate powder, NOW brand. I've taken it largely because research shows it improves memory in people who don't eat meat or fish. It helped a bit with training, but honestly, I think ANY of the following variables on their own have a greater sway over my lifting progress: a good night's sleep, lots of calories, lifting belt for DLs and squats, pre-workout quick carbs, CAFFEINE!...
I'll throw some in my shakes and let you know. It never bothered my tummy, but I only took 5g/day. It doesn't dissolve well so you need to sort of swirl your shake around constantly, but I never could taste it.
Oh, when I take it, the scale does go up ~4 lbs in 1-2 days, but it's not that sort of PMS-y abdominal bloating. I don't 'feel fat' from the creatine water gain, FWIW.

Lisa, I got in a WONDERFUL stroller walk yesterday. It's supposed to be fairly temperate this week, so hopefully I'll get in a couple more. YAY! Ohhh, how wonderful that your DD1 is all psyched for the arrival of Santa's sleigh! Mine loves opening presents when they're in front of her, but doesn't really 'get' the Xmas anticipation yet. :)
Oh, and re: your previous question about Nia's new podcast, yes, I've listened to several! I think it's great. I actually just emailed her a note of support -- I just hope she's getting a resounding high five and lots of vocal support from her readership about the (personal) stuff she's been discussing recently.

Lib, I also love the visual of you riding for hours on your Honda! :) Hope you enjoy the rest of your GS rotation. Those are really tough workouts.

dmerz, I agree, you're most welcome to join us! :)

Tom, congrats on your gainz! That's a great feeling. And impressive work, as always!

Oh, so today I did deadlifts. Conventional DLs 235#x6 and 225#x3x8. RDLs 175#x3x12. Chinups 35 reps over 6 sets, 2 sets unassisted, 2 assisted with knee in band, 2 assisted with feet in band. DB snatches (each side) 45x7 then 35x2x12. Then leg raises on the power tower 2x20.

Tomorrow's bench, yeah! Loving being back at it. :)
Roz

ETA: You know you've been spending too much time in your ACTIVEWEAH when your toddler sees you in jeans, a long-sleeved striped shirt, and a headband and says, 'Mommy, you're all dressed up!' :D
 
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GoodMorning iron workers! Today I did a hodge-podge core leg day. I started with crunches 50 (feet down 25 feet up) knee ins x25x25. Next I used a 50# KB and did side bends/straight dl 10 reps right, 10 reps front, 10 reps left x 2 sets.I finished abs with a 10 minute plank series starting with 2 min front(both elbows) 1 min right, 1 min left, 90sec both, 45sec right, 45 sec left 1 min both, 30 sec right, 30 sec left and 1 min both alternate knee to chest. I stayed away from HKR to give the elbows a break. I felt like abs got a pretty good go! For legs I did gob squats 50KB x15 x12 x10, glute bridges 210# x20 x15 x15 (hadn't done these for a while and actually easier to get under bar, I got a new pad, it was better, but maybe thinner?) Next I did some deads 210 x5 (conv) 240x3(sumo) x2 (conv). I am determined to do these, not a great lift for me, but I AM gonna improve it! Like many people, I tend to avoid what I am not good at, but this is a great total strength lift, and if I want to get stronger I had better "do em"!! I finished with calf raises. First single raises with 50#kb x20 x20 x20. next unweighted double raises x50 x40. I love these Sat wo's! Gives me a chance to work core and sometimes hit something that I feel I may have slighted or a part that needs "doubling up"! Roz, your deadlift w/o's are "killer"! You are my motivation to get better at them. I don't know how you do the volume you do! I am going to start to "push weight" on these. I have to make myself do them...kinda dread factor for some reason, but I will do it. I know my form still sucks!! I cant get comfortable on this lift, and still don't know which style will allow me the heaviest option. I know that my lower back does all the work, and I know that's not right, but I'm about to say "screw it" and just go for it!! I had a good week. lat doms, trap doms, glute doms,....it don't get any better than this!!!!! Everyone have a safe, fun, healthy weekend!!
 
Good morning, COMMANDO ladies and gent.
Last night was BB 18" rack pull 6 sets 6X150, with slam ball scoop toss 8X22. 8 sets of BB Romanian DL 8X150. 6 sets of DB front raise 10X15, with DB double hammer curl 10X25. 6 sets of KB plank pull-through 10X26, with valslide body saw.
Justine, I say go for the creatine. Like I stated above, the brand I tried was very hardcore, and did not agree with me at all. Definitely willing to give it another try.
Glad your mojo is back, Roz.
Good job with the hodge-podge, Tom.
Hope your doing well, Lisa and Lib.

Tonight is another go at HoCo.
Have a good one, everybody!
 
Hi all.
Managed to sneak in a bit of lifting this morning, before walking. 12 reps each of 15kg DB bench press, 10kg flys, band pulls, 10kg cross body tricep extensions, 4kg front raises, 10kg DB together bench press, 4 kg side raises, 15kg pull overs. Did 4 circuits. Then out for a day's walking, with the temperature only just hovering above freezing, and the rain belting down (duh, it IS England). Managed 5 hours, then we all called it a day. I've just had a very hot bath whilst listening to more Nia podcasts. Brave woman.

I've decided that I will try creatine. I'll not bother front loading, just in case it upsets my stomach, and I'll take it in something with carbs. I'm not taking it as a sticking plaster for a poor diet - I feel I'm eating about as well as is practical (ie well, without obsessing, keeping an eye on macros, and keeping it all home made and fresh, but not stressing, and accepting the occasional less-than-perfect moment!) I'll keep you all informed if there's any progress, or otherwise.

I see there's been some serious deadlifting going on. Roz, 6 reps with somewhere around my 1 rep max? You go, girl! Karen, those slam ball scoop tosses leave me breathless. Tom, good on you for getting some glute bridges in, feeling as you do about them.

Lisa, so sweet that your dd is excited about Christmas. It's not the same when they grow up

Lib, what do you have planned for recovery? Anything, or are you just going to take it as it comes ( something these guys are teaching me how to do!)?

Thanks for all the input on creatine. Xx
 
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