Lifting like girls

Glad about the comfy curls Tom.

So, I did another unplanned, seat of my pants workout! (Get me, Lisa)
I did a jade teta escalating density training- 5 mins of heavy 1 arm rows, 5 per side, alternating, resting when needed, then 5 minutes of overhead press (x5) + pull ups (x5), then 5 minutes of skull crushers + curls (again 5 reps of each alternating) and finally 5 mins of dip and curls.
For some reason, I then decided to try out Cathe's muscle meltdown chest. I confidently picked up my 10kg.....got through the first round (12x each of push ups, bench, flyes, incline bench, incline flyes), then came to my senses and did the next 2 rounds with 8kg. I'd sort of not factored in the previous 20 mins of upper body work! I finished with icy core. Great workout. I may try winging it again.....

Xxto all
 
Hi everyone,
Super quick check-in.
Today was my last deload, tomorrow's rest, then I start meso 2 on Wednesday. I've been bored outta my gourd this week with workouts. But it's a busy week, so that's OK.
Starting maintenance during meso 2, prob cutting during meso 3.

Karen, glad you're feeling better (so it seems), looking forward to your update! :)

Tom, best wishes to you wife. Glad your elbow is better!

Justine, the lack of rest in Cathe's weight work always throws me in weight selection. Are you still doing templates? I feel I'm due for a break from them...

Lisa, I love reading your workouts and life updates. You're the best, mama! :D

Lib, hope life and school and workouts are all great -- sounds like you're a busy woman! Keep killing it. And of course, we're all just coming back to check in on your dating intrigues. ;)

I'll be back soon!
Roz
 
Hi friends!

Great news here (not). My baby has decided that there is nothing better in the world than scaling the stairs in the house. She's not sturdy but she can get all the way to the top if you'll let her. To bad it requires my constant spotting.

I just could not get myself to do STS Legs today, so I followed Justine's lead and winged it with Low Impact Circuit. That one is a good Monday no mojo workout. I'll try to get a better night's sleep tonight so that I have the will and the energy for legs tomorrow.

Tom, hooray for those healing elbows and your DW's healing knees. Good news all around for you folks. Are you headed home today? When I hear the term "blue bloods" now I think of my favorite TV show "Blue Bloods." It doesn't hurt that I really really love Tom Selleck. If he were only 30 years younger or if I were only 30 years older. Don't worry, my DH is fully aware of this obsession and fully accepts it.

Lib, 6.5lbs??? That's incredible! You've worked so hard. Good on you for powering through your workouts!

Justine, you are so wild and crazy. What's gotten into you, going so rogue with your workouts? ;) Yes, your upcoming royal party more than makes up for your lack of festivities regarding HRH's 90th. What kills me is why the press HERE is going bananas over it. What Roz said about Cathe and weight selection. I've come to learn that when Cathe picks up a "light" weight, I should follow her lead and go lighter than I think I should!

Karen, glad to hear you're back at it! Give us a life update on your new haircut, your potential retirement, and of course your workouts whenever you have the chance!

Roz, sorry about your boring workout week. Not fun! Have you at least gotten some lovely spring walks in? Excited for your analysis of meso 2. I don't know how you've stuck with the templates this long. I just rebel on eating plans.

Great Monday to you all!
 
Couldn't resist hitting the basement when I got home tonight and did chest. Trying to stay on some kind of schedule, but I have to go back up Wed to Rochester for an appointment for me Thursday, and hopefully bring DW home Friday, so I can probably throw that idea away! I worked up to a double at 205 and did drop sets in 10# increments, 195 x3 185 x5 175 x6x6x4, then 155 x8x7x6 and incline bench, 145 x8x7x5. I finished with 1 set of wide pushups x25 and I was FRIED! Lib, great news on the 6.5! Lisa, my wife loves Tom Selleck too, ever since Magnum PI. Justine, what the heck!! you going rogue?? These unplanned adventures are what you get hanging around with those of use on the ADD side of the fence! (I prefer creative but in my case, "that ain't it"!) Roz, I guess deloads are important with the kind of volume you are doing, but always feels like a week you can't get back doesn't it? Karen, so good to have ya back! Off to bed for me!
 
I was back on schedule today. Phew that 'going rogue' was just too much excitement for this stick-in-the-mud.

Zerchers. I'm liking them. Not massively heavy (65kg 5x7), but they felt OK. Chest press felt tough after yesterday's efforts. I'm definitely better with food inside me. Roz, yes, I'm still on a 'cut', which is actually turning out to be a maintain, even though I'm not cheating. I seem to be building some major muscle though (I've been taking bathroom mirror selfies:oops:), so hopefully there's some recomposition. All this on fewer calories than before I started RP. Weird. Makes me even more impressed with your 6.5# loss lib. What you doing? Diet as well as the workouts?

Tom, you're always so good at getting your workouts in, despite being all over the place. Hope the dw's knee is mending nicely. Ps no blue blood in me, promise!

Roz, I'm dying to know about meso 2. Have you totally changed up the exercises, or just swapped a few around?

Karen. Intrigued about what you're starting now. Always an inspiration!
 
All is right in the world. Justine is back to following 'the rules!' ;) Are you looking to drop poundage or gain muscle/lose fat? Either way it can be a confusing quest! Good workout today!

Tom, love that you can't resist the siren song of your workout basement. 205# is incredible! I'm in awe of your dedication to getting it done with everything going on in your life.

Roz, well I did suspect that you had a spoonful of ice cream here and there, but still I imagine you've been fairly dedicated most of the time because you're just a machine! Hope you're enjoying today's rest! Thanks for those hugs and good sleeping vibes from yesterday. They definitely helped me knock out STS Legs Disc 12 today!!!

Lib, good workout!

Karen, hi!

As I said, STS Disc 12 DONE and DONE! Feels good. Only two workouts left to go in Meso 1. I'm dreading Back and Biceps, also dreading the pushups, but at least I enjoy the shoulders and biceps work! So something to look forward to.
 
Howdy Lifters! Back day today was pretty simple, only 2 excercises. lat pulldowns and deadlifts. For pulldowns I did 5x10 at 120#. I kept grip really wide to isolate the lats. I'm not sure what the real resistance is, but I have trouble staying on the bench with this weight and lats felt worked!! Next were deads, and I wasn't really going to do these, but ADD took me!! I did 205 x10, 255x5 275 x3 305 x2 and 325 x1 then 255 x5 and I was DONE!!! I hadn't really been heavy on deads for awhile and it felt good...kinda surprised me! I tried a pull up, but decided not to test it and just did pulldowns. I was going to do rows, but that was a little iffy...live to curl again! Lisa, respect on meso 1, that is tough, maybe not for a "cardio Queen", but for old guys...BRUTAL!! Justine, guess we have to cross you of our ADD anonymous mailer list now that you're back! The fact you can see muscle added is great, makes the sweat worth it!! I am about 20-22 pounds heavier than I was around Halloween, and that is great! Last night I weighed 187 (nighttime) with shorts, shoes, and t shirt. That is the heaviest since I finished sts several years ago!! It isn't without some extra, not all lean muscle, but much of it is,(thankfully). I may have to try the "selfie thing"...on second thought why ruin it!! Clobber it Commandos!!
 
Hi Commandos!
Today I did the first workout of month 2. It felt moderate. 17 working sets of UB stuff + 3 sets of abs. Justine, it's basically like the first month, but you get to choose new exercises and the volume's a bit higher. The metabolite training is in month 3.
Lisa, congrats on getting that brutal leg work done! You rock! :)
Justine, body recomp is amazing, yay! I'd hang out where you are and not move to the next cut if you're seeing those changes! Who wants to give up fats?! :p
Do those zerchers kill your elbows?
Tom, awesome deads!
Lib, great job on BCC!
Karen, you're teasing us with your next program. Do tell!

More soon,
Roz
 
Justine, I checked out zercher squats, looks like those would hurt your arms...do you use a pad?? 140+ pounds looks uncomfortable!(guess everything we do is, that's the point.. right?? Congrats on those! I got in shoulders this morning, again headed to Mayo. I have decided that deads the day before shoulders is not the best combination, I always feel traps the most when deadlifting and they are really the only group that feels fatigued the next day...maybe that's strange? I tried a pr at 140 in strict press, but it wasn't happening, so I did a double push press instead. I really feel like I am terrible at these, gotta do them and try to get better! I dropped to a single at 120, then to 100 x8x8x3 and 95 x4. I then just used the bar (45) and did a burnout set x25, really liked the feel of that and may start finishing with a long light set more often. Then side lats, 25s 3x10, rear delt flys 35s, 3x12 and I did 3x10 on dumbbell front raises(25s), and finished shoulders with dumbbell shrugs 1x40 (85s). I felt like I had a little less pop in my strict press, but I think it was due to tired traps...my story and I'm sticking to it!! I finished with cable crunches x25 x25 x20 and a short bike ride (stationary). Keep "slaying it" Sistas!!!
 
Good morning everyone. It is so nice to post again. My kettlebell program gave me a lot of bulk, hope it's mostly muscle, so now I feel a need to cut. So I'm starting a new program. It's only for 21 days, it's called Clutch Cut. Ashley Conrad is the trainer. So here's Monday's workout.

Warm-up: 5 minutes
Walk at an incline, jog or bike. I used the treadmill

Stretch Series:
Seated Floor Hamstring Stretch
Quad Stretch
Groin And Back Stretch
Dynamic Chest Stretch
Shoulder Stretch
Seated Glute stretch
Triceps Stretch
Windmills
Hold each stretch for 30 seconds, complete each stretch 2X

Sprint Workout:
Recovery Speed (level 5) ex. walk 1X30 sec
Intermediate (level 7) ex. jog 1X30 sec
Sprint (Level 10) 1X30 sec
Perform as a circuit 4 X

Strength:
Clean & Press
Overhead Medicine Ball Throws
Reverse or Walking Lunges
Push-ups (advanced plyometric)
Dips
Running in Place w/Maximal Exertion
Bodyweight Squats
Lat Pull-Down or Pull-ups
Medicine Ball Jumping Jacks
Incline Push-ups (advanced: Incline plyometric push-ups)
DB Bicep Curl
DB Shoulder Lateral Raise
1 Arm DB Row or Close-Grip Cable Row

Perform as a circuit 3-6X 12-15 reps at maximal exertion. 30 seconds rest between exercises. Should be gasping for air on the last rep. (I was)

Cool-Down:
"Walk at an incline, jog or bike

Stretch Series:
Same as above 2X She definitely believes in stretching

Will post Tuesday's workout later.
Kick butt, everyone!
 
Karen, omg. Really? All that? Wow? I'm scratching about for anything sensible to add, because that just sounds so brutal. Ashley Conrad looks awesome, so I'm sure it'll be great.

Tom, yes zerchers hurt a bit, but I have insulating foam around my BB for them! It's weird that I'm better at them than front squats, because most people say use 70-75% of front squat weight.
I agree that feeling dls in the traps is weird. No idea why that may be. I think we all use our strongest bit to initiate the lift. I know I have a tendency to try to start a dl with my lower back. It's an effort to make myself start with the hamstrings/glutes/ legs.

Today I had a good back squat session. Not good as in lifting 300#, but I was using 87kg and getting 4" lower than I could in December. Woohoo. Comfortably below parallel. My aim is 100kg squat (so 1.5x bw then rounded up). I'd also like a 2x bw dead (130kg). But these targets may be long term ones! Maybe by the time I turn 50????
 
Holy sh!£ Karen, you went from intensive care to the Olympics!! That sounds brutal!! I was gonna tell you to not overdue...kinda forgot who I was dealing with!! Lib, shame on you,( only kidding). Good luck on the final paper! Justine, 4" is huge, the difference between a " sissy squat" and legit!! To go deep with 87 kg is tough..I have to use the bench otherwise I don't get there. and that is only " close" to parallel. Lisa, did u survive sts?? Roz, I have the feeling your moderate is my 911 call! Great work Commandos!
 
Hi friends, crazy day for me today! So proud of all of your hard work work work!

Tom, good news on matching your STS weight, and of course it's mostly lean muscle with the way you lift! Good lifts for the back yesterday and always always enjoy reading your shoulder shredder workouts!

Justine, high fives to you for your back squat session. I have a feeling you'll be lifting more at 50 than most people can at 25.

Roz, 17 working sets doesn't sound moderate! More proof that you're a machine! Welcome to Meso 2. ;)

Karen, holy what Tom said!!! Eek. That program does NOT look easy. But hey, you said you wanted to incorporate some running, so there you go! Glad you're feeling up to working out again.

Lib, you just focus on getting the job done! We know if we don't hear from you that you're in the midst of that end-of-the-semester/I'm-gonna-graduate crazy hectic rush. You rock!

Guys, I'm TOTALLY pooping out on finishing Meso 1. Today was supposed to be Chest, Shoulders Biceps Disc 10 but I just didn't wanna. I did Xtrain AOLIH instead. I set up my workout room tonight so that it's ready for Disc 10 tomorrow. That should give me no excuses. But, ugh, those pushups...
 
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