Lifting like girls

Good morning All!! I'm not sure today was a deload, I felt like I got some definite work in, It was chest day, and ever the optimist, I started with barbell bench. I did 115 x 8, but it wasn't comfortable, so I went back to dumbbells. I did longer sets and started with 50s x 10 60s x 10 70s x 10 60s x 15 and 50s x 15. Next I did inclined bench, and used the barbell for those. Not sure why, but either I had loosened the flexor tendons up, or the slightly different angle allowed it, either way, I was glad! On bench, it is most bothersome when I am racking the bar...strange! On incline I did 115 4 x 10. For chest I finished with pushups with feet on the bench, x 20 x 18 x 15, I finished the w/o with 6 minutes of planks. Sounds like everyone is KILLIN IT keep on keeping on!!! Karen, Lisa what up!!
 
Tom, it was a chest day for me too. Some horrible 'pop push ups' off a slam ball, then 4x5 pull ups supersetted with bench press (4x5@ 45kg). Lots of accessory work, then finished with KB swings (120 total @24kg) and farmer carries (round and round my room with 26kg, until my grip gave up - technical, eh?)

Deload starts tomorrow, and I'm thinking supercuts.

Roz, I admire your willpower to do a proper cut. I keep thinking about it, but I never get further than that! I'm one of those who can both put on and take off weight easily, so I ought to stop procrastinating and just do it. How many calories are you on? Do the templates give you your macros? I looked at them , but thought they seemed quite expensive, or is there more to them than I'm imagining?

Hi Lisa, Lib and Karen.
 
Justinef said:
Roz, I admire your willpower to do a proper cut. I keep thinking about it, but I never get further than that! I'm one of those who can both put on and take off weight easily, so I ought to stop procrastinating and just do it. How many calories are you on? Do the templates give you your macros? I looked at them , but thought they seemed quite expensive, or is there more to them than I'm imagining?
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Justine, the daily calories fluctuate from day to day and based on food choices, but I'd guess the templates have me on 2,000-2,250 calories/day. They don't give calorie counts, you basically just use whichever foods you want to hit your macros at each meal. I got a TON of info from the Female Renaissance Periodization ebook (200+ pages with great info), which I got for $27 (on sale from $37 I think). I did the massing, maintenance, and first month or so of the cut just using MyFitnessPal and counting calories/macros as I went through the day and doing my best. I just got really frustrated with logging all my foods (then stressing if I was a little over, or whatever), so I decided to spring for the templates (since I don't mind weighing/measuring as I mind logging everything). They are $89 (actually $99, but there's a $10 off coupon I can give you if you decide to get it) and I am very glad I spent the money. However, I would recommend starting with the ebook -- it's cheaper and there's a lot more info/research/scientific explanation in it. It gives you all the background understanding. The templates are basically just a diet plan. There are separate spreadsheets for light, moderate, hard training days and non-weight training days. Each spreadsheet begins with base, then there's a tab for cut 1, then cut 2, then cut 3. You start on base, you might lose weight, if you're not losing (or when your weight loss stalls), you go on to cut 1, then when that stalls, cut 2, etc. I'm not even sure I'll go past cut 1 (which is where I am now).

I was motivated to cut after massing. That was the nice thing about massing first. Then once you're in the swing of cutting, it's like, hey, I can ride this train a few more weeks. If you want to cut, go for it! But you're already super fit and buff (I saw that pic of your daughter-weighted pushup!) and if you're just in a good place and enjoying getting stronger, don't cut just because you feel like you should.
I've actually enjoyed the process of the mass/cut cycle and tentatively plan to mass again next fall/winter, then cut in spring. It feels kind of organic. :)

OK, my daughter's nap has gone on much longer than normal, so I'm running my virtual tongue!
Hope this answers some of your questions, happy to answer any others.
Roz

ETA: Nice job on your leg workout, Lib!
 
Hey everybody! This weekend was so nice, and warm. Melted all the snow, except in the mountains. Well, I started phase 2 of KB Burn. Same exercises, so sorta setting off my adhd. Today was, 15 minutes of TGU. Same weight as last month, 16kg. just more reps. Getting at least 3 sets on each side. Then 15 minutes of goblet squats with one arm rows, 8-12 reps 20kg. Last, but not least, 10 minutes of one arm swings, alternating arms each set. 15 seconds swing, 15 seconds rest, 24kg. This morning was 20-30 minutes of metabolic stuff.
Interesting info on the periodization, Roz. Nice job! I'm due for a cut. I think after this KB program.
Sounds like a helluva workout, Justine. Nice work.
Good work, Tom. Are DB easier on the tendon? I get a flare up on occasion, with KB rows.
Lisa, you made me laugh with your description of Cathe's pants. (dangly things on them) I have those pants. They are very comfortable, but the dangly things are a distraction.
You do work very hard, Lib. Nice job. Later, everybody. Keep up the great work.
 
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Top of Tuesday Ladies!! Today was back day for me. Started with light lat pulldowns 6 x 10. Overhand grip seems ok with lighter weight. Next was deadlifts and I took my phone to video...I seem to not bend my legs enough! The first thing I do is straighten my legs, then finish it off with my back...NOT GOOD! I have to work on that. I did longer sets, but didn't go pr heavy. 205 x 8 225 x 6 255 x 5 x 5 and 205 x 8 x 8. Karen, the dumbbells, with thumb up for bench seem less stressful. I use my knees to "buck em up", then lean down into position. It probably works more stabilizers, but it is hard to go as heavy. It mainly bothers bar benching when I rack it, I guess the bringing it behind me some is the issue, sort of like pullovers which are out now. Your kettlebell routine is "killer" My hat is off!!! Justine, you did a lot more than just chest, I wish I didn't have "tunnel vision" and could mix it up a bit. That w/o had a lot going on! Roz, you also had a great w/o..cardio and weights, I would need a 911 call! Lib, family first, they will be gone before you know it and time with them is well spent!!Besides you still got legs in..way to persevere!! Have a great Tuesday friends!!
 
Tom, you sound to have got your mojo back- great. Those deadlifts sound heavy to me!

Karen, how long does your KB programme run for? Will you see it through, or will adhd get in the way?

Lib, Tom's right- family first (THEN legs!!)

Roz, great info. Thanks. I'm very tempted to buy the book, but first, I must make sure I'm actually going to implement the knowledge! Funny that you said I look 'buff' in that photo- I thought I looked super-chunky! But, thanks ;) I got very lean 2 or so years ago, but looking back on the photos, I looked awful. I guess I need to decide on a 'look' first!!! You sound to be on quite a high calorie level- is that 2000 or so during the cut? I guess you're killing your workouts, though.
Maybe I should read the book, then make a decision, and maybe even create my own templates??? Too many choices. My motivation is how much it's working for you.

Today I did supercuts. Loved it as much as ever. Used 4-10kg, so pushed it a bit. I'd forgotten how much the warmup burns the quads- Cathe has us squatting for ages. To those who have done Ice (Lisa?), how does the metabolic one in that compare to supercuts and flextrain? Easier?

Beautiful spring day here, so I went a long walk through woods and down a river bank. Felt wonderful.

Xx
 
Hi friends! So much going on over here, and no time for the computer other than to read and "Like" in a major way all the hard work I'm seeing! You all amaze me so much!

Tom, you say you have tunnel vision, but you've really done well adapting to the tendon situation. So brave of you to VIDEO yourself today. My workout room has reflective glass doors. Ever now and again I will catch a glimpse of myself and YIKES! So, video? No thanks! ;) Hope you also had a fun weekend with your friends and the small town sports games you went to watch.

Lib, you have so little time to workout and yet you still make it happen. You are amazing! I'm glad you're finding time for yourself because you are so worth it. Hope everything's going okay. I loved it when I had professors who gave stellar lectures. Relying on the books alone is not always easy.

Justine, great stuff coming from you as always! I wish I could come along on your walks. "Through the woods and down a river bank" does sound wonderful and so relaxing. Agreed that @MomInVT is doing amazing with her program. I thought over 2000 was high too, in terms of cutting! That's my pregnancy and BFing calorie level! My maintenance level is bouncing between 1800 and 2200. But, as Roz said, I think she's noticed her metabolism skyrocket with this plan (correct me if I'm wrong, my dear). I also thought you look buff planking and push-upping with your grown DD on your back. If that's pudgy, then I can't imagine what lean would be! Can you believe I haven't done ICE yet? I never started and just got distracted. I blame my workout ADHD and most especially Cathe Live. I just cannot stay away from Cathe Live.

Karen, I'm sure you look hot in those pants! I would just have to cut off the danglys! ;) Welcome to phase 2 of the KB work! Are you still planning on running come Spring? We're warmer outside here, too. YAY!

Roz, your combos are awe inspiring! I can't imagine S&H Legs after your heavy leg blitz. AT Live was super fun, huh? You shouldn't downplay your "only" 90 minute walks. Doing so with a stroller makes it at least the equivalent of 3 hours! Thanks for sharing your cutting info. You are doing so well. I admire your dedication.

I've been MIA, but still working out. Saturday was a mish mosh of Crush It Low Impact HiiT Live + Compound Giant Sets Live. I had definitely eaten my Wheaties. Sunday was rest and Monday was Cardio & Weights Live. Today was Totally Toned Legs Live. See, Justine...I can't get away from the Lives!

Good day to all my buddies. So grateful for all of you and how we keep each other moving along.
 
Lib, you're crazy.

Tom, I've been thinking about your deadlifts (I've clearly too much time on my hands...). Aren't they supposed to be initiated with the legs? What is it you think is happening?

Anyway, I'm back to say that I've bought the RP diet book. Will read and start ne t week. I've another funeral to go to tomorrow ...so will not be up to starting anything until Monday.

Right, going to start reading RP now.
 
Hi everyone!
Hope you're all well.
Justine, I think you'll enjoy the ebook. Even if you don't want to bother measuring everything, etc., you'll be able to apply the principles if you choose to. It's all good, research-backed info, anyways.
Did you get the women's book? (I think it's very similar to the general one, but newer and addressing specific issues that arise for women.)
Yeah, I'm a growing girl. :) Lisa, you're right -- after the massing phase ended, I was at maintenance around 3k cals (or a hair under), which is high even for me. However, even before I started the whole process, my maintenance was around 2,500 or so, maybe a bit less on rest/light days. So 2k-2,250 cals is a significant cut for me (from 2,750-3,250 daily right before the cut). Of course, it's always easier mentally to be able to have more food, but being in a, let's say, 500 calorie daily deficit while training hard is tough regardless of the absolute numbers. At least for me. :) (I know you weren't saying otherwise!!) Another 2+ weeks will be just plenty for me, I think.
I am around 138-139 now. I haven't taken selfies (can't bring myself to do it), but I believe I'm leaner than my last time at 139 (not that long ago). I always have some abs -- it's just not where I carry my fat -- but they are definitely popping even more and I'm feeling great about my lats. It's fun. Not necessary, not essential, but a fun experiment. I guess that's how I see it. ;)
One thing to note is that RP cuts fats first (not totally, but they get slashed before carbs get touched), because of the positive effects of carbs on performance and muscle sparing. So, while I miss my wads and wads of PB, it's good to train with carbs in my system. Plus, you get a lot more volume from protein, carbs, and veggies. I'm learning to get max volume for my foods -- lots of raspberries for carbs, etc.
Don't be alarmed by the intra/post workout shake that calls for a sugary drink. Obviously you can take it or leave it, but it does give me energy. I skip the tang/kool-aid/etc and use fruit juice or I'll add a packed of organic hot cocoa mix to my coffee with chocolate whey if training in the morning. Yum. :)

Anyways, it works! I'm getting leaner AND stronger. I sometimes feel like I'm gonna croak at the end of a tough set but... hey! :) Where did I leave off... yesterday was squats, and I squatted my former max (200#) for 5 reps then 3 reps!! Yeah! :) Then RDLs, walking lunges, and lots of RKC planks (getting to dread those long planks! Karen, don't know how you HoCo!). Today was bench, worked up to 105x8. Then one arm rows and a tri-set of bodybuilding moves. I'll probably rest tomorrow or do cardio.

Justine, curious to hear your thoughts on the book. I binge-read the ebook in a free afternoon. It was fun. :)
Hugs and high fives to everyone! Lib, woman, you're amazing!
Karen, you still swingin' that bell?
Tom, awesome work! My understanding is that the pattern you described is often chalked up to insufficient lat strength... can you get tighter for your setup?
Lisa, love hearing about your epic workouts. Saturday's made me tired just reading about it!!
I might go down to Live-only next month. I use those most and don't need all of the WB/On Demand.
Must run!
Roz

Justine, don't ask my why you did those workouts back-to-back. Ask Karen, sounds like something she'd do. ;)
 
MomInVT said:
Justine, don't ask my why you did those workouts back-to-back. Ask Karen, sounds like something she'd do. ;)
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Mmm-hmmm. My thoughts exactly. Karen has a history of self-inflicted leg abuse. :) I've learned it's rare to find a Cathe workout that doesn't burn the legs. Even the metabolic stuff, I mean come on! How many squat presses do we need? ;)

At least you definitely shocked those legs, Justine. Great work! Condolences to you on your loss. Was the deceased a friend or was it a family member?

Roz, thanks for the detailed info. You are indeed a growing girl! So strong, wow! Not like I'm surprised. Plus, you're right that you can eat much more volume when your carb sources are fruits and vegs. ITA on extra calories = extra strong (extra energy to challenge yourself). I'm finding that I'm doing so much more Live workouts than DVDs these days. With the exception of UB split work, since there are no Lives to satisfy that desire, I'm doing a ridiculous amount of Lives these days. On Demand never made sense for me because I own all of Cathe's DVDs, but I'd probably only be a Live subscriber too if I were in your shoes.

Today's workout = Rock It Sock It Live (12/31/15) with pink boxing gloves. See? Cathe Live obsessed.

Lib, I can't even fathom doing an STS workout at 3am. That's probably why you fell asleep whilst studying. Phew! Great job, hope everything else is working out for you in your school and work.

Waves to Tom and Karen!
 
Good evening everyone! Just finished workout B, phase 2 of KB Burn. 15 minutes of one arm clean and press. As many sets of 3 reps, with a 5 rep max KB. Started with 20kg. had to drop to 16kg. 7 sets. Then 15 minutes of get up, sit up. As many sets of 5-6 reps as possible, with back lunges 8-12 reps. 5 sets 16kg for get ups, 24kg for lunges. 10 minutes of one arm swings, 24kg. 15 seconds on, 15 seconds off.
Justine, I don't know. Why did you do those workouts back to back? I'm tired just reading about it. Sorry for your loss. My best to you.
Rock it Sock it, live. Love that workout, Lisa. I wanted pink gloves, but they were sold out. Mine are boring black.
You continue to amaze me, Roz. Nice job with the cut. Thanks for the info on the e book. I may have to check it out.
Hey, Tom and Lib.
By the way, I tried HoCo last night. I think it's something you have to do on a regular basis. Totally kicked my butt. Here we go again.
Have a great tomorrow!
 
Thanks for your thoughts everyone- it's my husband's uncle's funeral. Diagnosed with lung cancer only 7 weeks ago. :( I guess it was mercifully quick. More bad news - my father in law has inoperable pancreatic cancer, with maybe only months to go. My poor dh. He's had a sh$t load of bad news.

Anyway, flextrain today- hard on the shoulders, but easy on the legs. Just what I needed! Two days off now, and then the high volume phase of HTS begins. I'm scared!!!!
 
Justine, so sorry for your loss!
I want to see the pic! Jealous about the walk along a river......ah how wonderful for you though. Lol on stair lift! I am with you on that though! ......yes, I am crazy ;)

Lisa- danglys ? Dying to hear about this....need to see them! I usually fall asleep studying in bed. Lol

Tom- yes, the weather was lovely, now it's weird, beautiful, then snow, then 60 again with more snow possible. Ugh, bring on the riding weather! How is your elbow doing? Sounds like it's improved a lot. Yes, family first. :)

Roz- I need to reread your post about RP. Sounds great.

Anyone have an idea what calorie intake should be on STS? Or how I figure it?

Talked to Dr. Dillon yesterday, he didn't sound so positive on the GA position. But did say they should make the final decisions by spring break which is the week after next. I am updating my resume, and will be applying for a couple of other possibilities. Two options would mean working this summer, which means having to take at least one class.....I will do it to pay for school, but really need to take summer off- mentally and for the boys.

Curious as to why pre-workout mix makes my skin crawl (painfully)? I have found the spot where it helps and doesn't react that way. It really helps on Cize....lol.

No idea how last nights exam went. I am in no way confident about it--which usually means I did pretty well.....but I should have studied more.

Tomorrow starts week 4 of mesocycle 2!! This program really kills my workout adhd!! So thrilled!
I didn't replace the discs, I emailed them, and then life got busy, but she said to check a different player. By the time I had a chance to I had four that were freezing, so I checked them on a neighbors player, they all worked great. Turns out the boys' Xbox is messing up. I got a cheap player......nothing will stop me

Restorative Justice training is this weekend! Only 3 hours Friday, then 7 on Saturday. Then 60 (f) on Sunday-might need to try camping Saturday night! Then an exam next week. Then Spring break! I will be finishing up the pathways project then. Then a friend invited the boys and I to hang out - 4 wheelers for them to play with- wine and hot tub for me!! For the weekend that ends my spring break. Then the boys have spring break----and I have 50 hours of civil and family mediation......trying not to stress about them being home alone so much, but all the neighbors promised to keep an eye on them.......then my semester lightens up!!

And,the cool part is in April! I get to go to Dallas with my lab partners to present our research at SWPA! This is my first "college experience " event. So I am really looking forward to it! We are riding down together, sharing a room, and presenting, then get to look at others research!

So that's my long update. My life has been so busy that it's almost mid terms and I didn't even realize it.

Everyone is killing it!
 
Howdy Warriors!! Today I was going to combine shoulders and legs, but after 25 sets of shoulder stuff, I abandoned that idea! I did 16 sets of strict press, starting really light and short. 45x5 65x3 85x3 105x3 115x2 105 3x3x3 95x6x5x4 85 5x6. Next, 4x10 side laterals with 20s and 3x10 rear delt flys with 50s. I finished with barbell shrugs 2x25 at 205. Justine, I am so sorry to hear about the tragedies in your family. Your DH is so fortunate to have you to support him. Our prayers are with you. I tried to analyze my deads, and I think the position is so uncomfortable on Set up, that I reach as far as I can with my short arms which pushes my shoulders down, I pop my thutt up first, then just lower back it up from there and as I get closer to vertical I "trap it up" to finish. Usually my traps and lower back are what gets sore. Roz, I think my lats are probably one of my stronger muscle groups, but I don't think I use them very much on deads!! I know I should and not sure why I don't! My hips are so inflexible and legs are probably not up to snuff and my technique SUCKS as a result. Probably need a coach!!! Karen, those kbs are getting heavier, pressing 20's for reps is strong...congrats on that! Lib, your schedule wears me out!! The fact you get your w/o's in at all is incredible! Sounds like some fun stuff coming up! Roz, those are great squat reps, leaner and stronger is terrific!! I need to follow you down the "squat trail"! Lisa, I would seeing you "smack a bag"with the "pinkies"!!! Cracks me up! Have a great one Ladies!!
 
Justine, sending you and your DH (((HUGS))). Cancer is so awful and it seems like everyone has been burned by it, either personally, or a family member, or a friend. 7 weeks is merciful in terms of not a lot of suffering but I also can't imagine what it would be like to know that your life would be ending so soon. So very sorry about your father in law as well. I had a dear friend from high school die of pancreatic cancer. He was just barely 30 and had a wife and a few kids. Glad you have your workouts to help you cope. Hopefully your DH has a hobby or something that helps him.

Lib, you have so.much.going.on!!! Hard to believe you're almost in Meso 3!!! Here is a helpful calorie calculator I've seen on the forums, perhaps from Justine? The dangly pant things I was talking about appear on pants that Cathe likes to wear for kickboxing workouts. They are little flaps of decorative fabric that go up and down the leg. SO cool that you get to go to a conference in Dallas! Those can be fun and great networking opportunities.

Tom, shall we just change your name to Mr. Volume? Sheesh, no wonder your legs got nothin' today, after 25 freaking sets of shoulders! Nice!

Karen, if HoCo didn't kick your butt, then I would have to (or I would send Roz over to do it). It would be totally unfair if you found that workout easy. I'm pretty sure that's impossible. :) Are you still doing the IF eating plan? Have you gotten to see those new babies yet????? Hope work is OK.

Roz, what up girl? Hugs to you!

Today I did Strong UB Express Live from 9/24/15. Me likey! Cannot cannot cannot wait to do today's Live step workout!
 
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