Dimples

Week: Six 1. Stronglifts 3x a week. Following the program to a T: A. Last workout was a max attemp in all lifts. 2. 7x times MFP = A, 6x = B, 5x = C, 4x = D, 3x or less = F A 3. Meet my protein goal for the week (an average with MFP). Average was 83 g. My goal of the week was 110 g so a F. 4. Track every rep I do at the gym. (Everything is in the notebook) A. 5. Use my time wisely. (Depends on what I need to do that week) A. #SOSVenezuela and exams. Overall Grade: B Notes Last week have been hectic. My country is currently in a series of protests against the government, not unlike Ukraine and Brazil. Yesterday I was shopping and out of nowhere at least four hundred people blocked the streets. Luckily I managed to reach my house before things got dangerous (and probably explosive). The government blocked Twitter so Peruvian hackers unlocked it and in the process hacked three different national webpages and the president's official account. Conclusion: The world is crazy.

Stats (last two workouts). Six weeks of Stronglifts. Squats: 60 kg (133,3 lb) Bench Press: 25 kg (55 lb) Deadlift: 60 kg Press: 60 lb Barbell Rows: 35 kg (77.77 lb)

Week: Five 1. Stronglifts 3x a week. Following the program to a T: D. At the middle of the week I went down with a flu. Turned it into a deload week. 2. 7x times MFP = A, 6x = B, 5x = C, 4x = D, 3x or less = F B 3. Meet my protein goal for the week (an average with MFP). Average was 90 g. My goal of the week was 110 g so a D. Week six goal is 110 again. . 4. Track every rep I do at the gym. (Everything is in the notebook) B. I tracked every rep I did. 5. Use my time wisely. (Depends on what I need to do that week) C. This was the laziest week in the challenge so far. Overall Grade: C-

Week: Four 1. Stronglifts 3x a week. Following the program to a T: B. I had to deload on squats unnecessarily because I was feeling particularly bitchy that day. 2. 7x times MFP = A, 6x = B, 5x = C, 4x = D, 3x or less = F B 3. Meet my protein goal for the week (an average with MFP). Average was 108,6. My goal of the week was 110 g so a B. This week goal is going to be 115 g . 4. Track every rep I do at the gym. (Everything is in the notebook) B. 5. Use my time wisely. (Depends on what I need to do that week) A. I worked hard on a project on psychology I had last week. And the results were good. And I didn't get sidetracked by cookie clicker, or flappy bird (too much). Notes I think I need a deload week. I will wait until the end of the challenge, but my muscles feel tighter every day (Note to self: start stretching after lifting) I want to collapse in a bed now, so write again later.Grade of the Week: B

I'm posting my stats of how much I'm lifting now, because I probably will forget about it otherwise. Stats (last two workouts). Almost one month of Stronglifts. Squats: 50 kg (110 lb) Bench Press: 25 kg (55 lb) Deadlift: 50 kg Press: 55 lb Barbell Rows: 30 kg (66 lb) -Deadlift and squats are not going to be the same for much longer. Progress at squats is getting slower, deadlift is still going up. -BB rows are not going up until I can get my back under control at the last two sets. -Press progress is the slowest thing ever, same thing can be said with the bench press. - Squat and Deadlift are going to be at bodyweight in two weeks. Current weight (taken this morning): 135.5 lb. I gained two pounds on my first two weeks on the program. But it hadn't changed that much last week and a half so I'm not worried.

Week Three 1. Stronglifts 3x a week. Following the program to a T: A 2. 7x times MFP = A, 6x = B, 5x = C, 4x = D, 3x or less = F A 3. Meet my protein goal for the week (an average with MFP). Average was 116,8 g. My goal of the week was 105 g so an A+. This week goal is going to be 110 g . 4. Track every rep I do at the gym. (Everything is in the notebook) B. Slighty confused about what I did last wednesday. 5. Use my time wisely. (Depends on what I need to do that week) D. If it counts I did my laundry . But that's it. And I'm writing this as I am studying for an exam I should have probably needed to start a hell of a lot sooner studying on. Overall Week Grade- this week: B Notes 1- I was going to post this on Sunday, and then yesterday morning, but then things happened (like my laptop battery dying) and I am posting this at night on a tuesday after the longest day ever. 2- I have discovered that beef liver it's so high on protein that with a big portion at lunch and then chicken at dinner i can meet my protein goal without much problem 3- My friend that didn't eat enough almost blacked out at the gym yesterday after only having an orange for breakfast. Think she will get the memo?

Week Two 1. Stronglifts 3x a week. Following the program to a T: A 2. 7x times MFP = A, 6x = B, 5x = C, 4x = D, 3x or less = F B 3. Meet my protein goal for the week (an average with MFP). Average was 88,6 g. My goal of the week was 105 g so a D. Almost a complete disaster because I didnt went to the grocery store until Thursday and I lived practically with plantains and potatoes most of the week This week goal is going to be 105 g again . 4. Track every rep I do at the gym. (Everything is in the notebook) B I wrote everything down but I have a doubt with one of the bars, (It was like an Olympic bar, although it appeared to be hollow inside<_<) 5. Use my time wisely. (Depends on what I need to do that week) B-. First part of the week I was feeling lazy but exam start next week, so I started preparing for that. Overall Grade- last week: A Overall Week Grade- this week: C+ Notes 1- I am starting to feel less afraid of the bench press and my initial fear of "die by bar" -that was totally the fault of so many youtube videos of fails-. 2- Started reading Good Calories, Bad Calories today. Ten pages in and I am already in search of the book in spanish, too much english rubbish for my knowledge of the language. 3- I have found a very good cue for squats "Chest up, Hips back, Squat deep" 4- The Press is still at just the bar. Grrrr. 5- A friend told me she is eating 1000 calories a day (she really meant it). I asked her why in hell was she doing that and she told me her nutritionist told her to (she is at least 3 inches taller than me and does a ton of cardio).

Week One 1. Stronglifts 3x a week. Following the program to a T: A 2. 7x times MFP = A, 6x = B, 5x = C, 4x = D, 3x or less = F B 3. Meet my protein goal for the week (an average with MFP). For the days I tracked (6) it was an average of 102 g. My goal of the first week was 100 g so A. This week is 105 g (End goal is around 135 g) 4. Track every rep I do at the gym. (it can be here or in a notebook I bought with this purpose in mind) A Everything is written down. 5. Use my time wisely. (Depends on what I need to do that week) Last week I didn't have much to do, therefore I won't grade it.

I will post the end of first week later today, I was going to post it yesterday but I went at the movies and then I just got to bed. I use My Fitness Pal and Tapatalk, and I have tried apps like Fitocrazy before but I think I am better off writing things down.

Missions -Grade system- 1. Stronglifts 3x a week. Following the program to a T: 3 times with progression and form practice = A, 3x a week with no practice = C , 2x times a week = D, less than 2x times a week = F 2. Learn how to eat (a lot of protein) and track it.: 7x times MFP = A, 6x = B, 5x = C, 4x = D, 3x or less = F 3. Meet my protein goal for the week (an average with MFP). Met = A, 5 g or less = B, 5-10 g = C, more than 10 g off = D, Disaster = F 4. Track every rep I do at the gym. (it can be here or in a notebook I bought with this purpose in mind) 3 = A, 2 = C, 1 = D, 0 = F 5. Use my time wisely. (Depends on what I need to do that week) Grades at my consideration at the end off each week. Notes I wrote this while watching the Golden Globes

i wholeheartedly agree with this. There aren´t that many people that really understand the impact of their diet and how hard is to find that perfect balance, well almost everyone in the forums, but not enough in everyday life.

Thanks for the support! I just accepted your request on MFP. I'm amazed at your progress, 81 lbs! and you haven't missed a day of tracking in a long time. I have only seen your last challenge and this one. I didn't know you have made such amazing progress. And logged almost 60 days in a row. You are awesome, sir. I think I'm going to replace the amount of eggs I eat with more chicken, seems like the way to go. Maybe greek yogurt too, I just saw some in the supermarket last week. Thanks for your help! I hope I have this figured out by the time I finish this challenge , so I can deal with carbs and fat too. The tunca can trick is great, is gonna be one of those things that will let me complete my protein goal this challenge. Stronglifts progress is slower for women I suppose, but for that those really small plates (2,5 lbs or maybe a hair tie ) exist. With today's workout I can conclude that the OHP and BB are going to be the ones that progress more slowly . But squats and deadlifts are going to go up each workout for another few weeks at least.

It's a great goal the dropping sugar completely for now. It's ever better that you're going to get a nice jacket out of it! Great that you found free sugar yogurt. I can say that in my country is hard too find things like that too, generally because they need to be imported. Sent from my phone

I want to ask something. What do you think about sites like autostraddle and afterellen (and its male counterpart)? Sent from my phone

Workout B stronglifts (weights in kg) Squats 10x20 5x35x5 10x20 (form practice) Press (first time with an Olympic barbell, it was a woman's bar before) 5x20x3 3x20 (failed fourth rep, tried last set, skipped last set) Deadlift 5x40 3x40 (form practice, done very slowly) Weight on the squat and deadlift are going up next workout, press is the same until I can do the 5 sets. I started with the workout B because I went at rush hour this afternoon and all the benches were being used. Good news is that the squat rack in my gym is never used so I did my workout in half an hour (including warm ups and like ten minutes fixing my form) and I usually go in the mornings when only the regulars go. Got only 90 grams of protein (four eggs and 175 g of grounded beef) and just 1456 calories in. This is what happens when I sleep through breakfast. *sad*. Today we had a national holiday (día de los reyes magos, the visit of the three kings that gave presents to Jesus), that equals free day but tomorrow I return to normal everyday life. That means three meals and a snack (and hopefully a hell of a lot more protein). Sent from my phone

I'll check the forum later. Thanks You're right about the calories, I can eat that little on vacation but not with school. I should up them. Maybe at 1750?. More calories is fine, my problem is that I don't have an habit of eating so much protein. I don't want this looking like a crash diet (a month of eating the right amount of protein and then back to the same). I want to create an habit of having 130 or 140 g a day. Like today, I thought I have eaten fine, but when I entered to MFP they were only 90 g . So tomorrow at least I know I should eat even more (maybe a tuna can) and slowly try and eat more each day.

Thank you Ash. I love your threads by the way and I will follow closely your adventure to become an assassin. My new challenge is in my signature if you want to check it out. Sent from my phone

Main Goals This challenge is all about baby steps to understand what makes a warrior (Food, a barbell and a squat rack, good form). Train like a beast (with good form). I am going to train 3x a week with Stronglifts 5x5. I picked up Starting Strength last challenge, this and me getting to know the first trainer that finally understands what the hell is he doing have make me realize something important. I know almost NOTHING about good form. I am going to read SS slowly this time, see enough youtube videos to know how good form looks like AND focus on form each workout to know how good form feels like. Learn how to eat (a lot of protein) and track it. At least six days a week I'm tracking my calories intake with my MFP. I'm going to start with 1600 calories a day and see how it goes from there. My protein intake will be at least above 100 g a day and it will go up each week. This is to introduce myself to macros slowly (I will deal with CHO/FAT later). Track every rep I do at the gym. I'll track MFP and I will have a journal where I will write every single rep I do at the gym. I may post it here or in a battle log, but my main goal is to write it down somewhere to keep track of my progress. Life Goal Use my time wisely. I need to stop wasting time when I have important things to do (chores, studying,). I need to prioritize. For this I'll turn my computer and cellphone off while studying and begin to write lists (I often forget things, last month I left a friend outside my empty house because I didn't remember she was coming over) Stats Gender: Female Height: 1.56 cm (5'1) Weight: -133- Lifts: Most of the exercises are just the bar (I began a different program in November but stopped because my gym closed for Christmas). I'll update as I progress. Exercises where my form is mostly okay: BB Rows, Squats, OHP. Exercises where I need a LOT of practice: Deadlift (I still don't lift my chest, my hips are too low, I hit my knees with the bar...), Bench Press (I have never bench pressed before ). Method of Grading: Last Challenge it was ABCDF, this challenge I could do that again, or not?. I'll decide what to do this week.

I'll probably go with the warriors since I'm going to get serious with Stronglifts 5x5 in the gym.

Chalenge Masterpost. Missions 1. Practice handstand 5 days a week: 5 = A, 3 = C, 1 = D, 0 = F A+ 2. Post at least 3 times per week: 3 = A, 2 = C, 1 = D, 0 = F B- 3. Do Interval training 3 times a week: 3 = A, 2 = C, 1 = D, 0 = F C Overall Challenge: B- So happy to have finished this challenge in a decent way. Next challenge I am taking others measurements into account (waist, hips). Final weight: 133. Half a pound more of when I started but my weight has fluctuated wildly all the chalenge so not very worried. To the end of my first challenge and to the start of a new one:

Challenge Week 6 Progress Report Missions 1. Practice handstand 5 days a week: 5 = A, 3 = C, 1 = D, 0 = F A. 2. Post at least 3 times per week: 3 = A, 2 = C, 1 = D, 0 = F A. 3. Do Interval training 3 times a week: 3 = A, 2 = C, 1 = D, 0 = F D. I gave up with this last week. But I went jogging.

Okay my gym officially closed yesterday :sad: and it doesn't open again until first days of January. So no idea what will happen in the next few weeks. I am planning for a lot of yoga, jogging and body weight circuits (lunges, push ups, pistol squats) I just hope I don't progress I swear I am going to write the last post between tonight and tomorrow Cheers for ending the challenge and progress :proud: :victory: Sent from my phone

Great day at the gym! Some guys helped me with my squat form. It looks like I was not sticking my butt enough. Hips hurt but my butt feels glorious and preventing knee injury is very important is a great perk. I am working on putting together a routine for the next challenge. Right now is something like this: Workout A Squats Barbell Rows Box jumps Assisted Dips Exercise Ball crunches Workout B Squats Deadlift Planks Hammer Stregth Pulldown Reverse Crunch Workout C Squats Press One Legged Push Ups (this could become plyos later on) Lat Pull Down (until I figure out how to do assisted pull ups at the gym) Exercise Ball Knee Tucks This is a draft of what I will do on January. Next few weeks are going to be full of yoga, bodyweight exercises and jogging. I want to adapt slowly to doing squats three days a week, but at least I know my form is good enough (at least to prevent injuries)