Lifting like girls

Lib, I'm envisioning you riding around like a Ninja on your 750 Honda Shadow! I agree with Roz, you deserve kudos for your GS rotation.

MomInVT said:
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!
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Uh-huh. Yes. Yep. ;) Roz, I'm the same way: early eating = hungrier later. I've often heard that breakfast helps control the appetite throughout the day, but a hearty breakfast just stokes my hunger. Terrific workout, as usual. Your deload certainly did the trick.

Roz, Justine, yes I'm right there with you in loving the Nia podcasts. I appreciate the personal stories and insights. Very brave of her to get so honest.

desertambrosia said:
8 sets of BB Romanian DL 8X150
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Whoa. Your entire workout was terrific, but this stat left me breathless just looking at it. Have you tried your WAGS yet? I wore them today and did notice a difference for the good with the triceps pushups in Burn Sets.

Justinef said:
10kg cross body tricep extensions
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See the above where I said "whoa." ;)

Tom, terrific 'Kitchen Sink' leg and abs workout. I'm not a gambling woman, but I'll bet you get the most DOMS from your calf work. Sometimes life is funny like that.

Justine, you can sleep well tonight. I finally did XTrain Burn Sets Bis and Tris. I wasn't feeling the mojo this morning but I did it with my Iron Family in mind. Also added the 4DS HIS step only cardio, minus the warm-up, to round it out. Ended up being a great workout.

Lovely weekend wishes to all! Be back on Monday!

Lisa
 
Happy Sunday, commandos!
Today was bench press -- 5 sets 6-9 reps each, starting with 100 and working down to 80 or 85. Close grip BP 65# 4x12 or something. Then 4 sets each of flys (20-25s), front raises (15s), and skullcrushers (20s-17s). Then I copycatted Lisa (awesome workout, BTW!) and added 4DS HIS cardio only (no warmup) -- first time doing this one and it was AWESOME! (Thanks, Lisa!) Perfect cardio add-on -- and I love the challenging choreography.
Then a walk, BECAUSE I CAN! (I walked yesterday, too. I'm positively bingeing on walking in these few warmish days... I know they're fleeting...)
Speaking of bingeing, LOL -- I'm up to 3.5k cals/day now. I weighed in today 0.2 lbs BELOW my starting weight. WTH?!? I guess I can't complain but... crazy. I need up my IQ (ice-cream quotient, duh!). Whipping up some nutella ice cream in the churner now. ;)
Tomorrow is squats.
Oh and speaking of walking... I had one of those... WHAAA??? thoughts while walking yesterday. Thought process: 'It would be nice to live somewhere where I could walk year-round' --> 'Justine walks year-round' --> 'Yeah, but she was walking in freezing rain yesterday' --> 'Well, water freezes at a different temperature in the UK.'
LOL -- because it DOES, RIGHT?! :p
Seriously, that thought ACTUALLY came into my mind (for the splittest of seconds, but still...)

Justine, let us know how you find the creatine! (I definitely am not worried about you substituting creatine for a sound diet! <-- says the woman making nutella ice cream) And I echo Lisa's WOAH on those x-body tri extensions. I was like... does she really mean KGs?!?
Karen and Tom, awesome deadlifts/workouts both!

Karen, are you still following Intermittent Fasting (or some version thereof)? How's that going?

Lib, hope you're cruisin' and enjoying the weekend! :)
Roz
 
Of course it freezes at a different temperature. It's because we're in centigrade, and you're in Fahrenheit, right? (Oh, wait that would be the wrong way round....) I've got to admit, though, that it's rarely that cold. Most days walking is just fine. Even my early walks are in a sweatshirt and no coat, although I always wear gloves. Bad circulation?

Great bench # btw. And front raises. I really struggle with those. But did you have to mention Nutella???? Weird that your weight is down. Just goes to show that it's all more complex than cals in vs cals out.

I've had my first scoop of creatine. So far I seem to tolerate it (or at least no immediate embarrassing side effects ). I'll keep you all posted. I love how we're all experimenting on ourselves!

Today was a 1 RM test for squats. I've never tested this before. So I started with a low weight (in fact I actually started with an unloaded BB, but you know what I mean). 27kg 6 reps, 37kgx6, 47kg x6 all of which I could get low on (as judged by having my high step behind me and feeling it with my butt as I go down). These were 4 risers or lower. By 57kgx4, I could only get to 5 risers, which is still below parallel (but I've done 60kg at 4 risers before). Then 67kg x3, 67kgx2 both at 6 risers, which is about parallel, maybe it'd count for powerlifting! 77kg x3 @7 risers, 87kgx3 rubbish depth. Then I decided to see how it felt to be Karen (235, iirc ?) 97x2, 102x 2.... But it was more like genuflecting than a real squat! So I went back to 77x3. Then 72x3, twice, both times to 6 risers. I don't know what to make of this. Obviously I lack strength 'in the hole'. I think it may be core, as I feel like I might pitch forward. Also, if I can do 1 rep, I can do 3. Weird.

Finished with DB lunges, crunches and RDLs.

Sorry to go on, but I learned a lot about my squatting today, and would love some post match analysis from you guys!

Lisa, Karen, lib and Tom - hope Sunday treats you well.
 
My w/o today was...clean the da#n weight room!! Ugh, been awile. I even had some old cheapie wal mart plastic weights from who knows when and many were cracked and the " concrete" was coming out..geeze! Threw those out and yesterday I bought another plate rack at play it again sports and loaded it up! Looks better down there, still Spartan, but cleaner!! Karen 8x8 at 150,wow is all I got!!,Roz, serious volume and reps . probably the reason you aren't gaining, but gotta be morphing into serious muscle!! Justine, they are right, no arm wave jiggle for you. that's heavy for lottsa reps!! Lisa, glad the " Sisterhood" motivated (scared) you into action!! I admire you being able to add cardio to heavy stuff!! (I'm bowing here) Lib, hope you're not celebrating too much the end of finals....don't make me send the Sistas!!! Have a great Sunday friends!!
 
tslop49 said:
My w/o today was...clean the da#n weight room!! Ugh, been awile. I even had some old cheapie wal mart plastic weights from who knows when and many were cracked and the " concrete" was coming out..geeze! Threw those out and yesterday I bought another plate rack at play it again sports and loaded it up! Looks better down there, still Spartan, but cleaner!! Karen 8x8 at 150,wow is all I got!!,Roz, serious volume and reps . probably the reason you aren't gaining, but gotta be morphing into serious muscle!! Justine, they are right, no arm wave jiggle for you. that's heavy for lottsa reps!! Lisa, glad the " Sisterhood" motivated (scared) you into action!! I admire you being able to add cardio to heavy stuff!! (I'm bowing here) Lib, hope you're not celebrating too much the end of finals....don't make me send the Sistas!!! Have a great Sunday friends!!
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Wow Justine, great work!! Gotta "up my game" Genuflecting cracked me up!!
 
Justinef said:
Of course it freezes at a different temperature. It's because we're in centigrade, and you're in Fahrenheit, right? (Oh, wait that would be the wrong way round....)
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Exactly! And your 'loos' (loux? :p ) flush the other way 'round, of course.
Justinef said:
Weird that your weight is down. Just goes to show that it's all more complex than cals in vs cals out.
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It is totally weird. My only thought is that I might have been slightly bloated at the start due to an ingredient in a protein powder I was taking (but am not taking any longer). But I'm just scrounging for an answer. Also, I should note that I know there are true 'hard gainers' out there who need to be hooked up to a butter IV to gain an ounce -- I am not one of these people. I think it's fair to say I'm squarely a mesomorph with a fairly high metabolism that's robust to cheat meals and holidays, but I can and do gain weight. Tom, I agree that my training volume's higher than normal, but I'm WAYYYY more than compensating with calories in. I'd like to think I'm having some magical muscle-morphing, but I'm dubious as to whether that's possible for someone who's past 'newbie gains'. In summary, I'm stumped!
Justinef said:
Sorry to go on, but I learned a lot about my squatting today, and would love some post match analysis from you guys!
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Are you apologizing for going on about your lifting?? Really? Isn't that what we DO here? ;)
I wish I had some insight into squatting/squat #s, but I'm feeling stumped in that realm, too. For me, I just feel like there are so many moving parts/variables to a squat. I agree, out of the hole is toughest -- but I also wonder, for myself, if it isn't a confidence issue. Not in an 'I'm a weakling' way, but in a 'don't want to get stuck there' way. Sorry I can't be more helpful. Perhaps our reigning squat queen can weigh in (as well as our other commando siblings)?
tslop49 said:
My w/o today was...clean the da#n weight room!!
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Tom, I need to do that workout SO badly. Ugh. Don't even wanna think about it...
 
Hey everyone!
Today is a rest day. I could probably do something, but I've kinda had the Sunday night blues (getting up at oh dark thirty, and getting my protoplasm off to work) all day. Roz, yes, I am still doing intermittant fasting. It's just part of my life at this point. I am so jealous, you eating over 3k calories a day and losing weight. But, then again, your workouts are killer.
Justine, right now, I would have to do quite a bit of work to get to a 235lb squat. I need to get back into that groove. My only advice? Keep working on it. I know you can do it. Now, you need to tell yourself, you can do it. You can squat whatever weight is on that bar. Tom, great workout, and clean out. Every once in awhile, I have to go through my "stuff" too. Lisa, great work with the XTrain and 4 Day Split. Two of my favorites. Lib, have fun with that motorcycle. I'm so jealous!
Did HoCo last night. Some days are better than others. But, I have decided, if it's not there it's just not there. Some days I can do all the reps other days not so much. Not gonna beat myself up over it. But, then again, I have been doing HoCo off and on since July. I have to wonder, what gives. Will see if my new Wags help.
 
Tom, don't get your workout room too clean. There's something about a bit of clutter in the workout room that makes it seem legit. Kinda like "I'm too busy lifting Iron to care about pulling out the mop and Pine Sol." That's my story and I'm sticking to it.

Roz, seriously, it's got to be massive muscle on your body consuming those calories. That's crazy! Are you frustrated by it or basking in the glow of the Nutella ice cream dribble on your shirt collar? Great workout and so glad you liked the 4DS HIS step. I didn't realize that was a new one for you! I know many people didn't care for it because the choreo was a bit more complex but we've established that that's never a problem for you. ;) Yay for walks! I miss my outdoor walks right now!

Karen, dang that HoCo. WTH? I blame the upcoming Winter Solstice. The planetary alignment must be throwing you off balance. Besides, I'm sure your 'meh' workout would be like a gold medal winning performance for most people. On the food front, interesting that you are still on the IF plan. That says a lot about it's sustainability. When I'm out of babyland I should try it. Getting up in the early dark morning and working at your desk all day...I don't miss those days. You using your SAD therapy lights at your desk still?

Roz and Justine, laughing about the Roz/Justine temperature discussions. If it makes either of you feel any better, when Justine wrote "# btw" I thought that it was a hashtag at first. Then I realized it was a poundage reference. I have no brains.

Lib, you there?

Be back tomorrow with a workout to report!

Lisa
 
Happy Monday, Commandos!
Karen, hope you caught at least a halfway decent # of zzzzz's! It's tough to get up so early when the days are so short. Nice job on HoCo.

Lisa/Karen, I mentioned my weight drop yesterday because it was one of those WTH moments, but I'm definitely not losing weight. I'm weighing in ~every other day and graphing my weights -- there's definitely been a slight uptick in my moving average, but we're talking 1-1.5 lbs, way less than I planned for with a lower calorie intake than I'm at now. I'm enjoying the treats, but on some level, I think I fear having to cut back. Like, I'm afraid I won't be able to. I know this fear isn't grounded in reality (I hope, LOL), but it's still there... does that make sense?

Today was squats. My higher-rep squat work has definitely gone up in # (hashtag, Lisa! ;) ), so I'm hoping my 1RM will show commensurate progress when I max -- which actually isn't for 8 weeks or so. (!! Can I wait that long!?) I hope I can hit 200# then. Actually, I'm hoping my total (squat+bench+dead) total will be 600# at least -- I think that's doable. But we'll see.
Back squats 175# x6, x7; 165# x8, x7, x8, x8. Upper back rack pulls 115 x20; 145x2x15; BB curls 60# 3x12; plate curls 2x20# x5, 2x15# x12; side planks 2x30 sec.

Justine, I really suggest getting a lifting belt. I love mine. My understanding is it's basically reserved for the 80-90% of 1RM range, but it helps so much. I got a lever belt and am very happy with the purchase. It wasn't too expensive -- I think in the $40-50 range. Well worth the $.
BTW, if I'm not mistaken, this is your last week of GSF2, no? What's up next?

OMG, we are really hitting the 'terrible twos'. I love my DD and she's amazing and hilarious and such a joy but -- oh boy. This is a 'fun' age...
Please tell me it gets better...

Maybe some recovery/moderate cardio tomorrow... any suggestions (Live or On Demand)? No, Karen, Afterburn doesn't count. :p
High fives to you all!
Roz
 
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I now know why they write songs about Mondays! I went downstairs to find surface water in my CLEAN basement!! A little pi$$ed here! Any way, to keep up with my sisters, I had to do chest day in hip waders (kidding, not that bad) I started with 45 x8 95 x 8 135 x5 155 x 4 175 x 3 ( I could tell that it wasn't gonna be a great heavy day, so I decided to inflict a little damage on the way down (some form of self mutilation I'm sure) and did 8 sets at 155 x8x7x6x5x4x3x2x1 (simple man plan lol) 135 x 8x8x7x6 then went to incline bench 115 x 8 x8 x7 x6 and finished with one of Roz's specials,( Justine too ) dumbbell squeeze press. I thought I would use 50s, but that was a big no go, went to 40s and only got 7 reps. Chest was fried, but I felt I needed to do some push up to really finish pecs off,(I did wait until back upstairs and had a little rest, so I wouldn't fall on my face in the water and drown) and did x 25 x15 x10. I took my first creatine this morning before the wo. I found some left from sts days and date was still good so I took it, It is in capsule form...six star makes it. I take pills for my polymyositis so I'm used to it, whats a few more!! Roz, great wo, I have no doubt you will hit 600! Ladies, start your engines, it is Monday, and I hope it is a great start to everyone's week!!
 
Good morning everyone! Gonna whine for a minute. Woke up to snow this morning. We have snow every Winter. However, the first snow and everyone forgets how to drive, or they hit the panic button and end up doing donuts in the middle of the street. Took twice as long to get to work this morning. C'mon people, you've done this before. (most of you) But, it was the same in Seattle. It rains nine months out of the year, but the first big rainstorm, and people start to panic. Probably the same all over the country. Ok, I'm done.
Justine, highly recommend a weight belt. They are a great help. Roz, the terrible twos' turn into the thrilling threes' much easier for the child and the parents. Lisa, I am using my SAD light. Love it. Tom, do you have a sump pump? You need one. Great workout in your hip waders.
This morning was one of the Hiit workouts from RWH. Tonight is GSF2.
Definite high fives all around!
 
Oh no Tom, after all your efforts with the previous push pull workout (push pull the vacuum, that is). Is everything going to be ok? I hope you don't have to do a leg day in waders..... Anyway, great workout. I can only dream of using 175. I've been doing a few standing band crunches after you mentioned them. Love them! Thanks for the tip.

Roz, great squat weight. And a 600 total would be awesome. I was listening to Kelly Davis the other day (of get glutes fame) and she only hit 556 at her first meet. You saying that has given me an idea for my 2016 target - a total to hit. It may have to be more modest than 600, but it'll stop me ricochetting between wanting to do more pull ups, then achieve a pistol, then the next moment wanting a better dl.....

Lisa, funny about the #. I'm way too uncool for it to be a social media thing!!!! What have you been doing workout wise? I like hearing about all those step routines that is never be able to follow!

Anyway, last night about an hour after posting that I could tolerate creatine.....I discovered that I couldn't! It was quite dramatic. I started shaking, felt like I was having a panic attack, went bright red, and then had plenty of opportunity to find out whether our loos flush differently to your bathrooms So I was a bit miffed. Until this afternoon, when I discovered that I had used the wrong scoop, and basically I'd taken 5x what I should!!!! I'm feeling very embarrassed. I may try again tomorrow with a much smaller dose!

Good idea about a belt. I'll look into adding one onto my Santa list. Also, maybe a sad light. Karen, I'd love some snow, rather than the constant drizzle we seem to be having here. Anyway the lights must work if you can manage hiit and gsf in one day!

Roz, I totally get where you're coming from on the calorie thing. I'd be nervous of having to reduce them, just as I'd got used to enjoying them. Sometimes keeping the status quo seems so much easier. Food intake sort of messes with my head.

Anyway, tested 1rm for o/h press today. 40kg. The 41 sort of almost went up, but lop sided, and I didn't lock out. I'm ok with that number, since I know it's not a great lift for me.

Lib, hope all's well.

Ps anyone else setting goals for next year?
 
Wow, Justine. I wonder if that was my problem, years ago. My exact symptoms. Maybe I will give creatine another try, with a much smaller dose.
I may set goals for all those lifts. However, my weights will be pathetic compared to all of you.
Like you, Lisa. I don't know a hashtag from a pound sign. My excuse? I'm a nerd. Now, I know you're not a nerd Lisa. Maybe, I'm just old.
 
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Justine, oh no! So sorry you got sick. :(
Are you sure there aren't any stimulants in what you took? (Ditto for you, Karen?) I don't have personal experience, but I think a lot of those pre-workout things have some kind of stimulant or other. I've never felt any direct effect from creatine (save a wee training boost). But of course, you might just react to it differently (or react to a very high dose).

That's an awesome OH press! I've never strict pressed that much.

Karen, you are a machine! What are you talkin' about?!
 
Karen??? Pathetic???? You've got to be kidding. You guys are my inspiration. All of you. Each of you has your own brilliant lift that puts me to shame, whilst massively inspiring me.

About the creatine, apparently it's best not to front load if you're sensitive, and to take 4 very small doses over the course of the day, and to dissolve it in warm water (lots of warm water) and have it on a full stomach. All of which I ignored.....
 
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