MaylaKae Posted June 29, 2017 Report Share Posted June 29, 2017 I'm back with a shiny new program! No barbells this time (well, they will make an appearance later in my program), but I am still focusing on strength. For those of you that followed my previous thread, you'll remember my disillusionment when I realized that a lot of the authorities on strength training are d00d-focused. And the self proclaimed father of them all is a sexist turd. (Not all male fitness gurus are sexist by any means, but there is a lack of representation of women in the sport, which had me feeling excluded at times.) With the help of some friends, I found some female lead and focused programs that I feel good about supporting and don't make me feel like an inferior piece of garbage. So... I have chosen the Girls Gone Strong 12 week strength training program! Since I just had a three week summer break, I am going to get right to it. Here are my goals for this challenge: Document workouts in my bujo and create a blog post for each block of training (4 blocks 4 weeks each = 4 total blog posts for this program) Meal plan with Mr. Z every weekend before grocery shopping Meal prep every week w/ Mr. Z (including snacks!) Reflect for 5 minutes in my journal every night before bed Now get to werk! 10 Quote Level 9 Warrior Current Challenge: MaylaKae is a Supple Leopardess Past Challenges: [1] [2] [3] PvP: Bullet Journal Support Thread Daily Battle Log | MyFitnessPal | IG: @lackluxx Link to comment
MaylaKae Posted June 29, 2017 Author Report Share Posted June 29, 2017 save for reflection Quote Level 9 Warrior Current Challenge: MaylaKae is a Supple Leopardess Past Challenges: [1] [2] [3] PvP: Bullet Journal Support Thread Daily Battle Log | MyFitnessPal | IG: @lackluxx Link to comment
Jord Posted June 29, 2017 Report Share Posted June 29, 2017 Yessssss! So much here for this. I'm excited to follow along with you with this new program. (^^ my first female superhero, scully) 3 Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
raptron Posted June 29, 2017 Report Share Posted June 29, 2017 4 Quote Raptron, alot assassin 67 | 66 | 65 | 64 | 63 | 62 | 61 | 60 | 59 | 58 | 57 | 56 | 55 | 54 | 53 | 52 | 51 | 50 | 49 | 48 | 47 | 46 | 45 | 44 | 43 | 42 | 41 | 40 | 39 | 38 | 37 | 36 | 35 | 34 | 33 | 32 | 31 | 30 | 29 | 28 | 27 | 26 | 25 | 24 | 23 | 22 | 21 | 20 | 19 | 18 | 17 | 16 | 15 | 14 | 13 | 12 | 11 | 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 Link to comment
MaylaKae Posted June 29, 2017 Author Report Share Posted June 29, 2017 5 minutes ago, Taddea Zhaan said: Yessssss! So much here for this. I'm excited to follow along with you with this new program. (^^ my first female superhero, scully) I love her!! My cats are named Mulder and Scully. Thanks so much for all of your help finding some programs I feel good about. <3 <3 2 Quote Level 9 Warrior Current Challenge: MaylaKae is a Supple Leopardess Past Challenges: [1] [2] [3] PvP: Bullet Journal Support Thread Daily Battle Log | MyFitnessPal | IG: @lackluxx Link to comment
MaylaKae Posted June 29, 2017 Author Report Share Posted June 29, 2017 5 minutes ago, raptron said: Oh HAY Ryan! Quote Level 9 Warrior Current Challenge: MaylaKae is a Supple Leopardess Past Challenges: [1] [2] [3] PvP: Bullet Journal Support Thread Daily Battle Log | MyFitnessPal | IG: @lackluxx Link to comment
Mike Wazowski Posted June 29, 2017 Report Share Posted June 29, 2017 Shiny new programs!!! What's this one got you doing? Also, good call on meal planning and prep! Quote Ballroom dancer, data nerd, calisthenics dabbler Link to comment
MaylaKae Posted June 29, 2017 Author Report Share Posted June 29, 2017 7 minutes ago, MikeWazowski said: Shiny new programs!!! What's this one got you doing? Also, good call on meal planning and prep! Thank you! The fuel is just as important as the work. I was really slacking on the food before I left for vacay, and I felt it. Stay tuned for bujo pics! You'll see the programming I did today and what I've got on tap for (gasp) cardio tomorrow. 1 Quote Level 9 Warrior Current Challenge: MaylaKae is a Supple Leopardess Past Challenges: [1] [2] [3] PvP: Bullet Journal Support Thread Daily Battle Log | MyFitnessPal | IG: @lackluxx Link to comment
Juni0r83 Posted June 29, 2017 Report Share Posted June 29, 2017 When you say that you'd struggled to find female lead and designed programs, but had finally chosen one I was fully expecting to see you pull up a program from strongstrongfriends.com, but maybe that's just because when I hear women looking for that sort of thing, I tend to send them there. Also, girlswhopowerlift.com is apparently a pretty good blog focused on female powerlifting. I don't really know as I don't read a lot of any blogs though. Anyway, good luck with the new program, I'll be following to see how it goes. 5 Quote Dwarf Warrior I am today what I made myself yesterday, I will be tomorrow what I make of myself today. Current challenge: Juni0r83 works on his Schedule-Fu Previous challenge: Juni0r83 re-evaluates and refocuses Link to comment
JustCallMeAmber Posted June 29, 2017 Report Share Posted June 29, 2017 2 Quote We will never see the best version of ourselves inside our comfort zone Link to comment
MaylaKae Posted June 29, 2017 Author Report Share Posted June 29, 2017 Block 1/Week 1/Day 1 Full Body Strength Workout A This first block consists of two full body strength workouts (3 days/week), 30-40 minutes of moderate intensity cardio 1/week, and 10-15 mins of HIIT 1/week Page 1- Weekly weigh in and AM reflection Page 2- Workout 1 Quote Level 9 Warrior Current Challenge: MaylaKae is a Supple Leopardess Past Challenges: [1] [2] [3] PvP: Bullet Journal Support Thread Daily Battle Log | MyFitnessPal | IG: @lackluxx Link to comment
MaylaKae Posted June 29, 2017 Author Report Share Posted June 29, 2017 14 minutes ago, Juni0r83 said: When you say that you'd struggled to find female lead and designed programs, but had finally chosen one I was fully expecting to see you pull up a program from strongstrongfriends.com, but maybe that's just because when I hear women looking for that sort of thing, I tend to send them there. Also, girlswhopowerlift.com is apparently a pretty good blog focused on female powerlifting. I don't really know as I don't read a lot of any blogs though. Anyway, good luck with the new program, I'll be following to see how it goes. Now you have an additional resource for anyone that asks. :-) 1 Quote Level 9 Warrior Current Challenge: MaylaKae is a Supple Leopardess Past Challenges: [1] [2] [3] PvP: Bullet Journal Support Thread Daily Battle Log | MyFitnessPal | IG: @lackluxx Link to comment
Phoenix91 Posted June 30, 2017 Report Share Posted June 30, 2017 Following along. Good luck 1 Quote Link to comment
Deciduous Posted June 30, 2017 Report Share Posted June 30, 2017 Awesome, and here! 5 Quote Challenge #1, #2, #3, #4 Link to comment
Jord Posted June 30, 2017 Report Share Posted June 30, 2017 6 minutes ago, Deciduous said: Awesome, and here! I need this on a shirt! 3 Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
Vibrantella Posted June 30, 2017 Report Share Posted June 30, 2017 I'll be following closely, as I'm currently in programming limbo after crashing and burning (my knee) with the Stronglifts. I've heard of GGS, so looking forward to your feedback. Good luck! 1 Quote Level 16 Warrior Druidess Walk FROM Mordor Challenges: Current (#17) Previous (#1-16) Keto: https://www.dietdoctor.com/low-carb/keto Fasting: https://idmprogram.com/tag/fasting/ Link to comment
RedStone Posted June 30, 2017 Report Share Posted June 30, 2017 3 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Alanna Posted June 30, 2017 Report Share Posted June 30, 2017 Hello! I'm a fan of Molly Galbraith, but never tried any of her lifting programs - though I did do her Love Your Body challenge for one of my past challenges. Good luck with the new program! 1 Quote -:- THE LIONESS -:- Challenge 2.1, 2.2, 2.3, 2.4, 2.5, 2.6, 2.7, 2.8 Link to comment
MaylaKae Posted July 2, 2017 Author Report Share Posted July 2, 2017 On 6/30/2017 at 5:05 AM, Vibrantella said: I'll be following closely, as I'm currently in programming limbo after crashing and burning (my knee) with the Stronglifts. I've heard of GGS, so looking forward to your feedback. Good luck! Welcome and glad to have you! I just finished 12 weeks of Stronglifts. It worked well for me, but I sort of hit a wall with bench press and overhead press. I hope the GGS training that works more subtle muscle groups in addition to the groups used for the "big three" will help me progress on barbells. I did get to a point about 8 weeks in where I was not able to progress the way the app was telling me I should. 1 Quote Level 9 Warrior Current Challenge: MaylaKae is a Supple Leopardess Past Challenges: [1] [2] [3] PvP: Bullet Journal Support Thread Daily Battle Log | MyFitnessPal | IG: @lackluxx Link to comment
MaylaKae Posted July 2, 2017 Author Report Share Posted July 2, 2017 On 6/30/2017 at 6:57 AM, RedStone said: Oh hai! <3 <3 1 Quote Level 9 Warrior Current Challenge: MaylaKae is a Supple Leopardess Past Challenges: [1] [2] [3] PvP: Bullet Journal Support Thread Daily Battle Log | MyFitnessPal | IG: @lackluxx Link to comment
MaylaKae Posted July 2, 2017 Author Report Share Posted July 2, 2017 Friday 6/29 Conditioning Block 1 Week 1 Day 2 Bodyweight Circuit for Moderate Intensity Cardio (MIC) 3 circuits of: 10 BW squats 5 yd bear crawl 10 reverse lunges (each side) 10 dynamic blackburns 10 "safe" burpees (step back rather than jump back) 25 mins total Macos Calories 2233/2280 Protein 94/114 Carbs 188/285 Fat 72/76 Sugar 88/86 Fiber 26/23 Family came in to town to visit this evening. Went out to dinner. I have meals planned through Tuesday, and I will need to stay disciplined. I have budgeted to eat out a bit, but then the in-laws bring a box of doughnuts so... 9 Quote Level 9 Warrior Current Challenge: MaylaKae is a Supple Leopardess Past Challenges: [1] [2] [3] PvP: Bullet Journal Support Thread Daily Battle Log | MyFitnessPal | IG: @lackluxx Link to comment
Deciduous Posted July 3, 2017 Report Share Posted July 3, 2017 23 hours ago, MaylaKae said: Family came in to town to visit this evening. Went out to dinner. I have meals planned through Tuesday, and I will need to stay disciplined. I have budgeted to eat out a bit, but then the in-laws bring a box of doughnuts so... Family food offerings: the best, and the worst. I had guests come a few weeks ago that were all like "we brought you nothing". LOL - YASSSSSS to your inconsideration. 3 Quote Challenge #1, #2, #3, #4 Link to comment
Mike Wazowski Posted July 3, 2017 Report Share Posted July 3, 2017 Friend / family gatherings with food are always hard - stay strong (or let macros go fro a couple days), you've got this! 2 Quote Ballroom dancer, data nerd, calisthenics dabbler Link to comment
miss_marissa Posted July 3, 2017 Report Share Posted July 3, 2017 On 6/29/2017 at 8:20 PM, Deciduous said: Awesome, and here! I NEED THIS. Let me know your thoughts on the program? It looks like a great program and love their site, but haven't done the program at all. 2 Quote Current Challenge # 39 | #38 | #37 | #36 | #35 |#34 | #33 | #32 | #31 | #30 | #29 | #28 | #27 | #26 | #25 | # 24 | #23 | #22 | #21 | #20 | #19 | #18 | #17 | #16 | #15 | #14 | #13 | #12 | #11 | #10 | #9| #8 | #7 | #6 | #5 | #4 | #3 | #2 | #1 | Battle Log Instagram | Goodreads Link to comment
MaylaKae Posted July 3, 2017 Author Report Share Posted July 3, 2017 1 hour ago, miss_marissa said: I NEED THIS. Let me know your thoughts on the program? It looks like a great program and love their site, but haven't done the program at all. Three days in—so far so good and ALL THE DOMS. There are no barbell lifts until block three or four (front squats). I am missing that a bit. However, I am noticing that sticking to 6 lifts only a la the Stronglifts beginner program has left me in need of some accessory work. It was great for getting started, but around week 8 or so I was starting to have trouble. I have stability issues with my SI joint and frequently get pain in my left hip. Heavy squats without lots of TLC can aggravate this. I don't think the squats were making those problem muscles more stable, which is where accessory work comes in. The banded lateral walks, however, are changing my life. The program focuses on shoulder and hip/pelvis stability. I think it is just what my body needs before progressing further in my "big three" lifts. 4 Quote Level 9 Warrior Current Challenge: MaylaKae is a Supple Leopardess Past Challenges: [1] [2] [3] PvP: Bullet Journal Support Thread Daily Battle Log | MyFitnessPal | IG: @lackluxx Link to comment
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