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Brovatar Korra

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Everything posted by Brovatar Korra

  1. So true! Tuesday 1/18 Workout: KB Squats 50# 3x5 Sumo DL 125# 3x5 Incline DB Press 20# 3x12 Writing this Wednesday morning, I think I may have under-estimated the power of KB squats. Quads and spinal erectors.... so angry... Woke up this morning at 206.9 lb, which is a milestone breaking through the 207 barrier! I know it won't stay there and will keep fluctuating, but still exciting to celebrate small victories because I am now at a point where every time I lose a pound I can turn to my husband and say "I've reached a new low."
  2. Weekly Steps 1/10 9,474 1/11 7,578 1/12 9,898 1/13 8,767 1/14 4,578 1/15 6,342 1/16 12,712 Total: 59, 349 Grrrr, so close to 60k! I was just so wiped out on Friday from work, and it was about -10 and snowing outside... Oh well it'w not like I can wear those new shoes outdoors right now anyway. Next week! Weekly Calories (1/10 - 1/16) Average for the week: 1,805 Protein average: 110g Gonna work on slowly bumping this up and aim for average of at least 120g this week. Thurs 1/13 Workout: BP 3x5 125# Rows 3x5 95# OHP 3x8 65# Lat Pulldowns 3x8 70# Flys 3x12 15# Sat 1/15 Workout: Belt Squats 3x5 115# Trap Bar DL 3x3 165# Leg Extension 3x12 40# Leg Curls 3x12 50# Glute Bridges 3x10 Sun 1/16 Workout: BP 3x10 Seated Cable Rows Seated DB OHP Lat Pulldowns DB Bicep curls Banded Tricep Extensions Did all 4 workouts for the week! Weekly average weight is slightly up this week but I'll try not to worry about it too much unless it happens a second week in a row. 7-day average weights: 12/13-12/19: 212.4 lb 12/20-12/26: 210.8 lb 12/27-1/02: 208.9 lb 1/03-1/09: 207.6 lb 1/10-1/16: 208.1 lb
  3. Tuesday 1/11 Steps: 7,578 Calories: 1,442 Protein 91 g Carbs 184 g Fat 37 g I was not very hungry today? Strange. Workout: Got out of work late so I decided to take out the DLs and save them for another day Back Squats 125# 3x5 Leg Extensions 40# 3x12 Leg Curls 50# 3x12 Walking lunges
  4. Monday 1/10 Steps: 9,474 I was able to take a 20 min walk during the lunch break which I was very happy about. Protecting my lunch break time has been an ongoing struggle. Calories: 1675 Protein: 98 g Carbs: 241 g Fat: 44 g Working on making sure my protein is >100 g daily consistently, will have to pay a bit more attention to this.
  5. Hi Waldo! I followed your NF content closely when I joined this site back in 2013. Your transformation really inspired me! It's cool to see you still here.
  6. Sunday 1/09 Upper Body Volume Workout: BP 95# 3x10 Seated Cable Row 70# 3x10 Seated DB Overhead Press 20# 3x12 Cable Lat Pulldown 60# 3x12 Banded Tricep Extensions 3x15 DB Bicep Curls 10# 3x12 KB Squats 3x10 (finisher) Calories: 1841 Protein 119 g Fat 61 g Carbs 207 g Steps: 8,461
  7. Hello fellow warriors and rebels! I’m 36, historically not an athletic person, although I was in the Army 4 years in my 20s. Then decided since no one could ever tell me to run again I overcompensated and gained a lot of weight. Then I really got into lifting heavy things, powerlifting, strongman, did a lot of competing in my early 30s. Got pretty strong (though nothing near nationally competitive) . In early 2020 became pregnant then my first daughter was born that November. When not lifting heavy things I’m a clinical pharmacist. I’ve been a member here a good stretch - started many challenges and finished at least 50% of them One of my biggest struggles (and not unique at all) is wanting to be big and strong and also lose weight and do it all at the same time. I spent the last 6 months slowly dieting and lost 25lb and am now back to my pre-pregnancy weight range, currently 207 lb. Yes I have more lean mass than the average 5’4” lady - but still anytime I tell someone I lift they’re like “oh really?” Like it’s a huge surprise. This is vain I know but for once I want the reaction “oh that checks out.” In the past I’ve wasted so much time trying to get big and strong and set new PRs and eating to fuel this training and simultaneously trying to lose weight and body fat. So I’m finally committing to one thing. Losing the body fat. I don’t have a specific end weight or end BF% or deadline - but I remember aesthetically being happiest when I was in the 170-180 lb range. I’ve been using the app Fit Genie with good success, I’ve also used RP diet in the past, and currently checking out a free trial of Macro Factor created by the fellas over at Stronger By Science. So far I really like it I might make the switch. Well - on to goals for this challenge! 1. Track all macros daily I already do this, should be easy. If I finish 4 weeks in a row within 10% of my calorie goals buying myself a video game. Or maybe just weekly micro transactions ( I’m a sucker for new skins and load outs) 2. Train 4x per week Pretty standard upper:lower bodybuilding split. Trying to retain as much lean mass as I can. 3. Minimum 7k steps daily I’ve been pretty good about keeping this up. If I can finish over 60k steps in a week more than once this challenge gonna buy some new sneakers.
  8. One more week survived, one more to go! 8/28/21: BP - worked up to 135x3, 140x3, 145x3 Incline DB BP - 20x12, 22.5x12, 25x12, 30x12 Seated Cable Row - 60# 3x12 Close grip BP 45# 3x15 8/29/21: Sumo DL - worked up to 185x3, 195x3 Leg Ext - 50# 3x15 Leg Curl - 50# 3x15 Bicel Curls 12.5# 3x12 Week Four Recap: 1. 4/4 points for training 2. 5/7 points for protein 3. 5/7 points for steps Total is now 63 out of 72 points.
  9. I've got 2 of my 4 workouts in so far this week. I missed a day or two of step goals and broke my 72 day streak, boo. It sounds like the hospital I work at is going to reconsider offering telework to people who can do their jobs remotely. Nothing is official yet but fingers crossed! Routine COVID test yesterday was negative, woohoo! That is what I expected but it is still nice to see. I woke up this morning and the scale said 217.7 lb, which, as I like to say to my husband, is "a new low for me" this year. Total of 21.5 lb lost since April. And I'm enjoying a 3 day weekend, so all things considered there are a lot of small victories here. 8/26/21: OHP 45x5, 55x5, 65x3, 75x3, 80x3, 85x3, 90x3, 92x3 (woohoo! Best triple I've done all year) Lat Pulldowns 40x12, 50x12, 60x10x3 Feet Up BP 45x10, 65x10, 85x10, 95x10 Banded Face pulls 20x2 8/27/21: SKWAATS 45x5, 65x3, 85x3, 105x3, 125x3, 145x3, 155x3 (woohoo! Again best triple I've done all year) Leg Ext 40x12, 50x13x3 Leg Curls 40x12, 50x13x3 I've been listening to the Secular Buddhism podcast and I think it has been very beneficial for helping me navigate all of this renewed anxiety. Don't worry it's still there. But I feel more like it is just one part of me, rather than overshadowing and consuming everything about me.
  10. I am so sorry. I hope he has a speedy recovery.
  11. Phew, survived another week! This week's workouts: 8/17/21: OHP 45x5, 55x5, 65x5, 75x5, 80x5, 70x5, 60x6 Bar Pulls (BW) 3x8 Feet Up BP 60lb 3x10 8/20/21: Leg Ext 30x12, 40x12, 50x12x3 Leg Curls 30x12, 40x12, 50x12x3 Dead Bugs 3x10 (each side) Lat Pulldowns 40x12, 50x12, 60x12x3 8/21/21: BP 45x10, 65x5, 85x5, 105x5, 125x5, 130x5, 120x5, 105x15 (AMRAP) Incline DB Pres 20x10, 22.5x10, 25x10, 30x10 Tricep Rope Pulldowns 20# 3x15 Bicep Curls 10# 3x15 8/22/21: Sumo DL 55x5, 75x5, 110x3, 135x5, 145x5, 155, 165, 175x3 (3 singles) I was originally planning to do more here but the gym became uncharacteristically crowded on a Sunday afternoon so I skedaddled out of there. Week Three Recap: 1. 4/4 points for training 2. 7/7 points for protein 3. 6/7 points for steps Total is now 49 out of 54 points. Weight Update: I will admit not being as "on point" with my diet as I have been in previous weeks. So I'm not surprised weight is relatively unchanged. Here are the 7 day averages: Four weeks ago - 223 lb Three weeks ago - 221.5 lb Two weeks ago - 220.3 lb Past week - 220.0 lb Here's to hoping I survive my upcoming short work week.
  12. What a week! There were 4 COVID patients in our hospital as of Thursday, I suspect there will be more by Monday. Local schools open on 8/23, so within a week, maybe two, there will be lots of quarantines and shut-downs (I live in one of those "no mask mandate states...." which means many of my colleagues will have to stay at home to figure out childcare. It is going to stretch us thin in a hurry. There is absolutely nothing I can do to prevent it.... just watch it all unfold in this dumb state. Better news - I have completed 3 of my 4 weekly workouts, and should have time to knock out the last one tomorrow. I took two days off next week for when my mom was coming to visit. We called off the trip, but I'm still taking my days off. Looking forward to extra snuggle time with baby brovatar. Attaching a picture because she was being just so darn cute this morning.
  13. Okay Week 2 Recap: 1. 3/4 points for training 2. 6/7 points for protein 3. 6/7 points for steps Brings the total to 32 out of 36 points. I wasn't really happy about this but Mr. Brovatar says I'm being too hard on myself. Time to get ready for a new mesocycle.
  14. I've really embraced this deload week. It worked out well because things were bonkers at work. I did my first of four planned workout sessions, but so far that's it. I'll do at least one more tomorrow. Maybe just start fresh next week. I had several things planned before this new outbreak - I was meaning to get around to getting my hair cut, going to the dentist, going to the optometrist.... now I'm just tempted to put it all off again until cases are on the decrease again... but at this rate it might be another 6 months! Oh well if those stay my biggest problems I think I'll be just fine. I'm trying to break my habit of doomscrolling before bed by reading again. It is a very hard habit to break though. This has been me all week.
  15. 8/08 Workout: Sumo DL 55x5, 89x3, 109x3, 129x3, 135, 155, 175, 185, 195, 205, 215, 220 (new PR for this year woohoo) Lat Pulldowns 60# 3x12 Leg Extensions 50# 3x12 Leg Curls 50# 2x12 Hypers (BW) 3x10 Phew time for a deload week and some relaxing.
  16. 8/05 Workout (at home): I felt very stiff and hips were tight, I didn't know what to do besides keep doing warm-up sets until things felt better, hence the ridiculous amount of singles. Happy with this top single though. Looking back through my workout log - this is the heaviest weight I've hit since March 2020. Squats 45x5, 55x5, 65x3, 75x3, 85, 95, 105, 115, 125, 135, 145, 155, 165x1 8/07 Workout (gym): BP 45x10, 65x6, 85x6, 105x3, 125x2, 135, 145, 150, 155, 160, 165x1 Seated Row 40x10, 50x10, 60x12x3 Incline DB BP 25# 3x12 Karlsen Flys 10# 3x10 Tricep Pushdowns (Green Band) 3x20 Not as much movement on body weight this week compared to last week but still moving in the right direction! (222.7 -> 221.9) Week One Recap: 1. 4/4 points for training! 2. 6/7 points for protein! 3. 7/7 points for steps! Baby Brovatar was supposed to be enjoying a visit from grandma later this month, but due to the rapid increase in cases we've decided to postpone. I am super bummed about it and I wish people (who can be vaccinated) would just go get vaccinated already so we can end this thing.
  17. 8/03 Workout: Strict OHP 45x5, 55x5, 65x5, 75x3, 80, 85, 90, 95x1 Inverted Rows (BW) 3x8 Feet up BP 55x10, 75x10, 85x10x2 Face Pulls (red band) x30 (high/med/low) I'm happy I completed this workout at home despite really not feeling it. Nothing to write home about, but I did the thing! I hit 8k steps daily last challenge no problem, usually averaging 10-11k steps daily. But for some reason already this week 9k is a struggle. I managed to hit it today but only with some concerted effort.
  18. 7/31 Workout: BP 45x10, 65x5, 85x3, 105x3, 115x3, 125x3, 135x3, 105x16 (AMRAP) - New AMRAP best so far this year Seated Rows 40x10, 50x10, 60x11x3 Incline DB BP 22.5x10, 25x10, 30x10x2 Bicep Curls 12.5lb 3x14 Tricep Pushdowns (Green Band) 3x16 8/01 Workout: Sumo DL 55x5, 89x3, 109x3, 135x3, 155x3, 175x3, 185x3 Leg Extensions 30x10, 40x10, 50x10, 60x10x3 - Moved up to the 60 lb for the first time this year Leg Curls 30x10, 40x10, 50x10, 60x10x3 Reverse Hypers (BW) 4x10 I didn't do any structured yoga per se, but I did roll around on the bedroom floor in baby pose for a solid 5 minutes
  19. I was able to get off work early today so I was able to go to the gym before rush hour(s) started! 7/30 Workout: Belt Squats 95x5, 115x3, 135x3, 155x3, 175x3, 185x3, 195x3x2 Lat Pulldowns 30x10, 40x10, 50x10, 60x11x3 Leg Extensions 30x10, 40x10, 50x10, 50x11, 50x15 Leg Curls 30x10, 40x10, 50x10, 50x11, 50x15 Happy with how the belt squats went. Weight is still creeping downward but I think I'm definitely getting closer to an isocaloric balance. A yoga/mobility/stretching session this weekend sounds pretty good and probably overdue.
  20. Thank you! I was short on time yesterday evening so did an abridged workout: 7/29: KB Squats 15lb 3x10 Seated Banded Hip Abduction 3x15 Bird Dogs 3x10 Bench Press 45 lb 3x10 Baby Brovatar no longer fits into her 6-9 month clothes! Moving up a size range has been emotional for me every single time. So many new cute things to wear, but so many cute things "Gone forever"
  21. It is very tough, especially for those of us who have done the socially responsible thing all along. And now our glimmer of hope gets snatched away… To compound to my frustration this week - I work in healthcare at a hospital and we have been busting our humps for the last 18 months. As a thank you, our employers are trying to implement this new “increased productivity plan” that is basically “thanks for working so hard During the pandemic - now we need to you to work even harder with no additional compensation.” Fuuuuuuuuuuuuck you. That’s what I have to say about that. I’m gonna keep taking care of my patients in the time that it takes to do it right, and they can shove those productivity standards where the sun don’t shine. End of rant.
  22. 7/27 Workout: OHP 45x5, 55x3, 65x3, 75x3, 80x3x2, 65x10 (AMRAP, beat least week's by one rep) Recline Row 3x8 BP (feet up) 45x10, 65x10, 80x10x2 Lateral Raises 5lb 3x15 I discovered some Indian Clubs hiding in the closet and used them for warm-up and cool-down. I did this workout at home - I am very disheartened by the delta variant spreading out of control, and the latest news that even people who are vaccinated can carry high viral loads and spread/transmit the virus. I will be doing all of my workouts at home for the time being. Unless I have the energy to go at a really off time when I'll have the whole place to myself. I'll just have to get creative with my accessories. It stinks because I had just re-established the habit of going to the gym regularly and working out 4 days per week. And I love going to the gym, I will miss it. But...
  23. This is a throwback! My very first challenge I posted on NF was in February 2013. I had just started lifting and was living that Stronglifts 5x5 life. It is crazy to think I'm still in love with throwing heavy things around 8 years later. And still doing NF challenges! The previous challenge was my first one back in a long time. I focused on rebuilding some basic healthy habits, this challenge will be to solidify and expand on those habits. I am working on a longterm weight loss plan so I can show off all these muscles I've built over the years. So far this year I have lost 16 pounds (239 lb -> 223). My ultimate goal is to lose 25-30 more so I can walk around in the 198 lb (90kg) class. It will take the time that it takes. So I will do as many NF challenges as I can along the way! Trial the First: Feats of Strength! Follow training program (4 sessions per week) which is 5/3/1-ish. I will include more details at the bottom of the post for those interested. +1 EXP for each session completed (20 possible) Trial the Second: Feats of Sustenance! Eat at least 120g of protein per day. +1 EXP for each day goal is hit (35 possible) Trial the Third: Feats of Endurance! Walk >9,000 steps daily +1 EXP for each day goal is hit (35 possible) If I am able to get at least 80/90 points I will do something nice for myself. I haven't decided what yet. My training program: - 4 sessions per week focusing on a main lift (OHP, SQ, BP, DL) - Following 5/3/1 percentages (Week 1 3x5 65/75/85; Week 2 3x3 70/80/90; Week 3 75/85/95; Week 4 deload) - Instead of doing the 3rd set as AMRAP, I do a 4th set for AMRAP in the 60-70% range - On the third week (5/3/1) instead of AMRAP I do top singles - 3-4 accessories per lift, usually in the 8-20 range and using double progression (8-12 for things like compound DB movements, 15-20 for isolation work) - Also I change/omit/add things when needed, but this is the nuts and bolts - I don't expect to hit any lifetime PRs or build new muscle while training in a deficit, but I have a lot of previously built strength I can recover along the way!
  24. Last challenge of the workout went well! I realized that this is only the 5th time I've done sumo deadlifts since starting to workout out again in May, so I'm very happy with how this went. 7/25 Workout: Sumo DL - 55x5, 89x5, 109x5, 129x5, 140x5, 155x5 Belt SQ - 85x10x3 Reverse Hypers (BW) - 3x8 Leg Ext 30x10, 40x10x3 Leg Curls 40x10, 50x10x3 Entire Challenge Recap (Including Zero Week): 1. Lift weights 3x per week - 18/18 2. Track calories daily - I managed every single day except one (purposefully took a break on 4th of July) - 41/42 3. Walk at least 8k steps daily -42/42 101/102 experience points wut the wut!!! Starting weight of challenge - 228 lb Ending weight of challenge 222.3 lb I really enjoyed the Purple Carrot meal delivery service but it does take a lot of time to prep and cook the meals, I am no faster at cutting up vegetables now than when I started. As a present to myself I am going to trial Trifecta meal delivery service - I think with them already prepared and ready to eat it will save a good deal of time. It is pricy so I'll give it a month and see how it goes.
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