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AnsweredHot!Strong, Strong, Strong!

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wintergirl
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2017/11/16 02:46:25 (permalink)
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Strong, Strong, Strong!

I am 34 yo, 5'5" 146.5 lbs (start of my 2nd cycle) & started to workout around 10.5 weeks ago (I lost around 14lbs) but I want a slow progress of body recomp (must lose around 17lbs).
My training has varied: I did 1st cycle of 7 weeks: first 2 weeks were light weight at high reps with some cardio, 5 weeks afterward were Stronglifts 5x5 with 1kg/2lb progressions.
I had to take 2.5 weeks off because I become too fatigue and resumed my workout for 2 weeks using Stronglifts 3x5 until I was finally able to carry the weights I was not able to lift in the previous cycle.
I do 3 times per week weight lifting, with no cardio at all, my workout usually last from 38 min to 1 hour.
My nutrition is based on eggs, beans, bread, chicken, rice, milk, protein powder, cereal, oats, etc. I also supplement on 3g of l-creatine (deficiency), 5g of l-glutamine (for digestive) & 2.5 g of beta alanine (to support isolated whey). 
I eat around my maintenance 1900 calories per week but can go higher or lower sometimes, I make sure my average weekly intake does not drop below that to increase my lifts.
Caution: I still carry very humble weights but I work my way up, I do not do cardio to hit my calories intake.
My objective is to become stronger and lose weight while at but I am not into any professional body building, I want to simply have fun & post my progress while staying consistent, since I recovered from long years of severe depression, I still have some energy issues, that will hinder my progress & motivation at times and also some vitamin deficiencies that affects my performance vitamin D, zinc, magnesium (all being treated but it will take some time to reach optimal levels).
 
Today will be 3rd week of my second cycle. I hope it works out: kindly keep it in friendly zone, thank you for reading.
 
Recap:
Cycle 1: (from 73kg to 66.5kg weight loss)
2 weeks of light weights and cardio (using 8kg dummbell: heaviest weight where I can rest only 1.5-2 minutes).
5 weeks of 3x/week SL 5x5 rest/rep: 5min rest/exercise: 7min (from 8kg to 15kg weight progression).
2.5 weeks deload/off (1 week attempt to deload by 10% but it did not workout and I became fatigue and sick, 1.5 week did nothing at all, only walked a bit)
 
Cycle 2:
2 weeks of moderate weights (from 9kg to 15kg weight progression)
???????
post edited by wintergirl - 2017/11/16 08:11:33
#1
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vanderlei
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Re: Strong, Strong, Strong! 2017/11/16 05:58:15 (permalink)☄ Helpfulby wintergirl 2017/11/16 07:55:39
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Cool, keep hammering👍

Sumus Omnes In Manu Dei
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Kaneda
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Strong, Strong, Strong! 2017/11/16 07:40:41 (permalink)☄ Helpfulby wintergirl 2017/11/16 07:55:34
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Welcome to the journals 🙂
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/16 07:48:35 (permalink)
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Thanks all :)
 
Cycle 2/Week 3/Day 1: Thursday 16/11/2017
 
Workout: 45 minutes
 
1) Squat
1x10 Bodyweight
3x5 17kg barbell
2) Bench Press
1x10 Resistance band
5/4/5 15kg barbell (Stall 1)
3) Back Rows
1x10 Resistance band
3x5 15 kg barbell
 
Rest/Rep: 3 min (squat) - 5 min (press & rows)
Rest/Exercise 4 min (squat & press)- 7 min (rows)
 
 
post edited by wintergirl - 2017/11/18 06:16:16
#4
Ox
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Re: Strong, Strong, Strong! 2017/11/16 21:29:54 (permalink)☄ Helpfulby wintergirl 2017/11/17 04:03:28
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Welcome to Journals :) Good work and best of luck with your goals :)

 
 
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dirtyvest
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Re: Strong, Strong, Strong! 2017/11/16 21:39:28 (permalink)☼ Best Answerby wintergirl 2017/11/17 04:03:35
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Sounds like you have a good plan and structure, which is where most people lose the battle. Good luck in your pursuit. 

Limits, like fear, are often just an illusion: MJ 12/9/09
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/17 04:07:11 (permalink)
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Thanks
post edited by wintergirl - 2017/11/17 04:08:29
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/18 06:00:46 (permalink)
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Cycle 2/Week 3/Day 2: Saturday 18/11/2017
 
Workout: 51 minutes
 Pre-Work: 1/2 cup of canned beans, 1/2 brown roll bread, tea with milk and stevia, 1 scoop of protein powder w/ creatine & beta alanine + cup of milk

1) Squat
1x10 Bodyweight
3x5 17kg barbell (Stall 1)
2) Military Press
1x10 Resistance band
3x5 11kg barbell (Go!)
3) Deadlifts
1x10 Resistance band
1x5 17 kg barbell
 
Rest/Rep: 5 min
Rest/Exercise: 7 min
 
Other workouts:
Walking for 20 minutes at 3.3mph for 1.15 mil (4x20=80 kcal)
Cycling for 15 minutes at 7mph (max is 10mph) for 1.6 mil (4x15=60kcal)
Cycling for 14:45 min:sec at 8.7mph (max is 12.7mph) for 2.14 mil (98 kcal)
Total distance: Cycling 3.74 mil (~6km) and Walking 1.15 mil (~1.84km) for total of 50 minutes.
Total distances: 7.84km
post edited by wintergirl - 2017/11/19 15:01:36
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Brett
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Re: Strong, Strong, Strong! 2017/11/18 08:04:18 (permalink)
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Welcome! Good choice there. Stronglifts is lots of fun! It will keep you going for a long time. Ensure you are adopting good form though as you progress. Helps to re-read the 101 pages every now and again.
 
Good luck!
 
 
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/18 10:15:12 (permalink)
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Brett
Welcome! Good choice there. Stronglifts is lots of fun! It will keep you going for a long time. Ensure you are adopting good form though as you progress. Helps to re-read the 101 pages every now and again.
 
Good luck!
 
 




Hi thank you :) What is the 101 pages? I only read the program from the Stronglifts website.
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Brett
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Re: Strong, Strong, Strong! 2017/11/19 03:36:39 (permalink)☄ Helpfulby wintergirl 2017/11/19 14:48:19
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Oh sorry... on the SL website under each exersise there is a '101' part that goes into form in great detail.
 
It's good to have a read now and again as you will forget subtle cues!
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/19 15:00:54 (permalink)
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You are definitely right, I always "always" review my form, on each and every workout until I master the movements. Sometimes I do not even progress because it feels too heavy to maintain strict form, no harm in stall or deload but less than strict form is not going to happen.
 
Today's Activities (as recorded by app)
Walking for 10 minutes at 2.9mph for 0.54 mil (49 kcal)
Cycling for 28:28 minutes:seconds at 8.3mph (max is 12.6mph) for 3.49 mil (149kcal)
Cycling for 11:22 min:sec at 6.6mph (max is 11.1mph) for 2.14 mil (98 kcal)
Cycling for 3:3 min:sec at 6.5mph (max is 10..3mph) for 0.32 mil (14 kcal)
Total distance: Cycling 5.51 mil (~8.9km) and Walking 0.54 mil (~0.9km) for total of 52 minutes.
Total distance: 9.8 km
post edited by wintergirl - 2017/11/19 15:43:49
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/20 05:22:35 (permalink)
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Duplicate
post edited by wintergirl - 2017/11/20 07:38:58
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/20 05:22:36 (permalink)
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Today's Activities (as recorded by app)
Cycling for 25:46 min:sec at 7.2mph (max is 11.8) for 3.11 mile (my app says it's 367kcal but it is probably an over estimate, its around 100kcal )
 
I'm going to rest for next 24 hours (no activities until my gym session).
post edited by wintergirl - 2017/11/20 07:38:19
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/21 12:41:28 (permalink)
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Cycle 2/Week 3/Day 3: Tuesday 21/11/2017
 
Workout: 50 minutes
Pre-Work: 1 cup of canned beans, 1 brown roll bread, tea with milk and stevia, 1 scoop of protein powder w/ creatine & beta alanine + cup of milk

1) Squat
1x10 Body-weight
3x5 17kg barbell (Stall 2) - Next workout de-load to 16kg (around 6%)
2) Chest Press
1x10 Resistance band
3x5 15kg barbell
3) Back Rows
1x10 Resistance band
3x5 16 kg barbell
 
Rest/Rep: 4:30 minutes (squat & chest press) & 3:30 minutes (rows)
Rest/Exercise: 7 min
 
Other Activities:
Walking for 12 minutes at 2.7mph for 0.56 mil (49 kcal)
 
I wanted to bike today but I feel really tired. My week 4 will start next Thursday.
Not sure if I will end my 2nd cycle (4 weeks) or add more weeks, not that sore at all.
It will depends on what happens on week 5. Will forget about my journal until next workout.
 
post edited by wintergirl - 2017/11/21 12:57:26
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/22 13:16:51 (permalink)
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Cycling for 9:58 min:sec at 5.8mph (max is 10.2) for 0.96 mile
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Re: Strong, Strong, Strong! 2017/11/22 16:11:10 (permalink)
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9mins and 58 secs is curiously precise

Limits, like fear, are often just an illusion: MJ 12/9/09
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/23 06:30:32 (permalink)
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dirtyvest
9mins and 58 secs is curiously precise


I just take the data from the app and post them to my sheets
I know cycling at my speeds below 8mph does not burn much per minutes (equivalent to walking: 4 calories per minute) so precision is not needed.
I must start Week 4 now but I feel tired, not lazy since I got busy with other things, so I will rest for a while until I hit the weights today.
post edited by wintergirl - 2017/11/23 06:37:44
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/23 07:46:25 (permalink)
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Cycle 2/Week 4/Day 1: Thursday 23/11/2017
 
Workout: 60 minutes
Pre-Work: 1 cup of canned beans, 1 brown roll bread, tea with milk and stevia

1) Squat
1x10 Body-weight
3x5 16kg barbell (Deload 6%)

Military Press
1x10 Resistance band
4/3/1 12kg barbell
3) Deadlifts - cancelled 
 
-I had to stop my workout because I felt exhausted: my vitals are normal (oxygen, heart beat but bp is a bit high), probably lack of sleep this week (I never found 6-7 hours per day sufficient, must find a way to sleep longer). I haven't also checked my weight since beginning of my cycle but my cloth fits look the same, my face is a bit puffy/bloated.


Rest/Rep: 5 minutes (I think in my 2nd set of military press had to rest up to 7 min)
Rest/Exercise: 7-8 min
 
post edited by wintergirl - 2017/11/25 06:11:15
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/24 12:56:38 (permalink)
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Yesterday:
Cycling for 14:52 min:sec at 6.4mph (max is 12.3mph) for 1.59 mil (63 kcal)
 
Today:
Cycling for 19:32 min:sec at 7.7mph (max is 12.9mph) for 2.52 mil (92 kcal)
Cycling for 4:2 min:sec at 7.9mph (max is 15.2mph) for 0.52 mil (63 kcal)
 
 
 
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