sozzielou becomes a warrior

[sozzielou]

Level 1 was all about forming better habits. Getting out of bed and doing things. Scary things. Fighting my feelings of anxiety and depression. Noting what I ate and when. Turning the TV off. Getting better quality sleep. I therefore joined the Rangers guild because it was very much a journey of discovery and I was trying lots of different activities and finding all about what exercises I enjoyed and set me up for a great day.

 

Level 2 will be more about focussing on activities I enjoy and that make me feel better and generally more confident about myself.

 

Main Quest

 

My main quest for Level 2 is to lose fat and fit comfortably into UK size 14 clothes.

 

Goals

 

1. Build strength by progressing with Stronglifts 5x5 three times per week. No consecutive days.

STR+3, STA+1, CON+1

A = 16 or more Stronglifts sessions completed

B = 14 or 15 Stronglifts sessions completed

C = 12 or 13 Stronglifts sessions completed

F = Fewer than 12 Stronglifts sessions completed

 

2. Build stamina and speed by doing some kind of interval training for 30 minutes twice per week. No consecutive days.

STA+2, DEX+1, CON+1

A = 10 or more 30-minute interval sessions completed

B = 8 or 9 30-minute interval sessions completed

C = 6 or 7 30-minute interval sessions completed

F = Fewer than 6 30-minute interval sessions completed

 

3. Measure all the things. Take selfies (!), body measurements (no more than once weekly) and remember to have a monthly height, weight and BP check at the doctor’s surgery.

WIS+1, CHA+1

A = 5 or more sets of photos and measurements plus one doctor weigh-in

B = 4 sets of photos and measurements plus one doctor weigh-in

C = 3 sets of photos and measurements plus one doctor weigh-in

F = 2 or fewer sets of photos and measurements. Also fail if I forget to have the weigh-in at the doctor.

 

Life Quest

 

My life quest for Level 2 is to have a closet clearout.

 

I am something of a hoarder and my wardrobe has descended into near-chaos. Piles of clothes, bed linen and towels everywhere.

 

My home environment is one of my keys to a happier, more well-balanced life so over this 6-week challenge I will be focussing on areas such as mending or disposing of worn-out or broken things, recycling unused or unwanted things, storing away out-of-season things and having easy access to everyday things.

WIS+2, CHA+2

A = “A place for everything and everything in its place.â€

B = If the closet doors shut but things are messy inside

C = If the closet has everything inside and the doors won’t shut

F = If there are any clean clothes, towels or bed linen outside of the closet.

 

Motivation

 

Think of the consequences if you do nothing.

[Grizzy]

I'm doing stronglifts as well! I just started. Excited to see your progress! What are your current lift weights?

[ManicSpider]

I'll be interested to see how you and Grizzy go with the Stronglifts. I keep hearing good things about that program. 

 

I'm a hoarder, though this year I have made some fantastic progress. I've thrown stuff out! I've given stuff away! Slow and steady will get you there. Good luck with seeing the bottom of your closet  At the end of this Challenge I am going to take a photo in every room of my house to prove I got it done. Perhaps we can swap photos? 

[sozzielou]

Starting stats

 

Body weight @ 80kg / 176lb

Height @ 171cm / 5' 7"

 

The most recent successfully lifted barbells on 5x5 program (not including the ones I couldn't lift 5x5):

 

Squat @ 45kg / 99lb

DL @ 60kg / 132lb

Press @ 20kg / 44lb

Bench @ 25kg / 55lb

Row @ 27.5kg / 60.5lb

[ManicSpider]

I'm going to have to catch up to you! *lol* 

[TerraNik]

Good luck!!! 

[sozzielou]

Monday motivation

 

I am writing a series of post-its like these (link above) and posting them around my house and my office!

 

Today marks 4 weeks since I started Stronglifts. Today was day B. I still am not able to press the 22.5kg overhead more than 3 times. It is so frustrating, especially since the progress with my squats and deadlifts has been steady.  

[Naktibalda]

Today marks 4 weeks since I started Stronglifts. Today was day B. I still am not able to press the 22.5kg overhead more than 3 times. It is so frustrating, especially since the progress with my squats and deadlifts has been steady.  

 

Did you mean 1 set of 3 reps or 5 sets of 3 reps?

 

It looks like the weight is too heavy for you, I miss 1 or 2 reps on 4th and 5th sets usually.

Have you really managed to lift 20kg 5x5 times?

[Grizzy]

I haaaate the overhead press.

[sozzielou]

Press log:
21 aug @ 15kg ~ 5-5-5-5-4
27 aug @ 15kg ~ 5-5-5-5-5
2 sep @ 17.5kg ~ 5-5-5-5-5
6 sep @ 20kg ~ 5-5-5-5-5
11 sep @ 22.5kg ~ 4-4-2-2-2
16 sep @ 22.5kg ~ 2-3-2-2-2

I think I will go back to just the bar, 20kg, and work on technique.

[Naktibalda]

My wife has a similar issue with transitioning from 32.5kg bench press to 35kg,

she can lift 32.5 just fine, but when she tries to lift 35kg, she lifts it 3 times, claims that it's too heavy and goes back to lifting 32.5kg.

 

One possible solution is to buy a pair of 0.5kg plates.

I will refrain from buying it this week - I bought 3 lacrosse balls and a stretch band for mobility exercises last week but I haven't used them yet

[sozzielou]

My wife has a similar issue with transitioning from 32.5kg bench press to 35kg,

she can lift 32.5 just fine, but when she tries to lift 35kg, she lifts it 3 times, claims that it's too heavy and goes back to lifting 32.5kg.

 

One possible solution is to buy a pair of 0.5kg plates.

 

I'm going to try that, thank you. Today was day A, and I couldn't lift the 27.5kg on the bench so I went back to 25kg. Like the press, I think the issue for me is technique.

[sozzielou]

Apart from the usual lower back ache I get the day after lifting, today I have a slight twinge in my abs.

 

Could this be my 6-pack growing?!?!?

[Naktibalda]

Are you all right?

How did your first week end?

[StarGazer]

Hey my warrior friend! I hope all is still going well with your challenge. Haven't heard anything in a bit, so I wanted to just say hi!

[sozzielou]

Apologies fellow nerds for my few days absence. I was whisked away for a surprise long weekend which meant no workout on Friday. I was active (walking around and generally on my feet) for 3 solid days and I really got a backache.

 

As for progress towards my goals, I have done 2 out of 3 Stronglifts workouts, 2 of 2 interval workouts, taken a set of body photos (no measurements though) and I have a box full of things and clothes I can recycle.

 

Week 2 is progressing nicely; but with my sore back I am dialling down the weights a little and focussing on form. I went for a sports therapy massage on Tuesday and my back is getting better but it is still painful when I shift my weight from side to side (walking, stairs, getting dressed etc.) I have bought a pair of 0.5kg plates and intend to use them for my stronglifts workout tomorrow.

 

This week's post-it note

[sozzielou]

Week 2 update

 

Lower back has been very sore this week. No interval workouts at all but have completed all three Stronglifts workouts allbeit with lower weights. I have filled three black sacks with unwanted clothes and recycled them. Going for my second sports therapy massage tonight.

 

This week's motivational post-it note.

[sozzielou]

Week 3 update

 

Lower back is much improved but still a bit of a twinge there. Completed all three Stronglifts workouts and two runs on the elliptical. I have taken both photos and measurements. No rest over the weekend, my other half was away so I completely cleared the bedroom and redecorated. Everything ached by Sunday night and my legs didn't want to work properly.

 

Using Monday of week 4 as a rest day instead. It was my other half's 40th birthday so we went out and ate bad things!

[sozzielou]

Vital statistics

 

Had my monthly height, weight and BP checkup at the doctor today:

 

Height 171cm (5'7")

Weight 81.6kg (12st 11lb)

BP 113/68

Pulse/min 77

 

This week's motivational post-it note

[sozzielou]

Week 4 round up

 

 

Used Monday as a rest day because I was non-stop active last Saturday and Sunday with moving stuff and decorating. Two Stronglifts workouts completed and two running intervals workouts completed. My thighs ache so much I had to take ibuprofen!

 

 

I have done a set of measurements and photos and I had my monthly weigh-in at the doctor's. My weight has gone up a bit but hopefully that is muscle and not extra fat.

 

 

My closet is looking good. The summer stuff is separate from the autumn/winter stuff. Everything fits into the wardrobe and the doors close. That's a grade B already with 2 weeks to go! Woohoo! I am planning to go for an A in this though so more work needs to be done inside the closet.

 

I joined the women's Nerd Fitness Academy and found some alternative barbell workouts so I am planning to do a straight switch from Stronglifts to NF Academy workouts for weeks 5 and 6. The Academy workouts contain similar elements to Stronglifts but with some extra bits in and they are still 3 days per week so they are a good substitute and still a progression. I was happy with Stronglifts but frustrated at my progress.

[sozzielou]

Week 5

 

This week's motivational post-it note

 

The Nerd Fitness Academy workouts are kicking my bum but so much fun!

[sozzielou]

Week 5 round up

 

Caught a cold this week so have been feeling somewhat under the weather, however I have still completed all three NF Academy strength workouts and two cardio sessions. Also I have been walking in my lunchtimes whenever the weather was dry.

 

In terms of measuring things, I have a full set of body measurements and photographs this week. I have been given a set of those scales which measure things like body fat, water weight and muscle mass. I know it's probably not very accurate but at least it will be a consistent measure.

 

My closet hasn't really changed since last week, the doors shut easily but the contents are a little disorganised. I will catch up with this in the last week of the challenge.

 

My lower back pain is totally gone. The massages and rest really helped me. The Academy workouts are more strenuous than the Stronglifts because they combine similar lifts but added bodyweight circuits as well. My biceps are aching but aching in a good way and I really feel like I am making better progress towards my goals (strength and clothes size) than I was when I was doing Stronglifts   so overall I am very happy!

[sozzielou]

Week 6 / End of challenge update

 

Goal 1 - strength training

Grade A

STR+3, STA+1, CON+1

 

Goal 2 - running intervals

Grade A

STA+2, DEX+1, CON+1

 

Goal 3 - measurements

Grade C

WIS+0.5, CHA+0.5

 

Life goal - closet clearout

Grade B

WIS+1.5, CHA+1.5