So I just finished month 1 on stronglifts. Here’s some review:
-I have yet to fail on my squat and my form is improving more and more as I practice. I started at the empty bar, barely able to do it as it was heavy and I’m so inflexible in my ankles and hips along with I was so weak in my quads and hamstrings that I could barely even get in position.
-overhead press is something I struggled with heavily from the beginning. I couldn’t even do the empty bar for more than 3 sets. About halfway through the first month, I was able to finally do 5x5 with the empty bar, so I moved to 50 lbs but kept failing after 3-4 reps on each set. So I repeated it again and it still didn’t work. So what I’m going to do for the next month on stronglifts is still increase by five lbs each time but do 3x5 along with accessory chin ups and dips until my strength Increases where I can do 5x5.
-bench press went from empty bar to 70 lbs. it could be higher but I realized I wasn’t doing correct form so I deloaded a bit and started from there
-deadlift went from 95 lbs to 125. Again I focused on correcting my form, so I repeated weight once or twice.
-barbell row I started at 65 lbs and I’m at 70 lbs now. Not a crazy increase. I realized that I was doing it wrong form wise and wasn’t really doing it fully. So again, form is my priority, so I brought it back down to 70.
- I will be doing assisted chin ups/pull ups and dips every workout to help improve my upper body. They are 3x10. I hope to be able to do it without assistance one day. I may include other accessory exercises later (my boyfriend has the app too on his android and despite us paying the same amount for the extra stuff on stronglifts, he got not accessory excises like skull crushers…weird). But for now I’m just going to focus on those and see where I am in a months time.
-as for weight loss, combine with starting Keto I’ve lost about 10 lbs, but most of that I lost the first two weeks bc of water weight, so actual fat loss I think is closer to 2-4 lbs. I am eating to lose about a pound a week, but whenever I workout, whether it’s cardio or lifting, the scale never shows my progress. My body tends to get DOMS badly sometimes, and that swelling translates to the scale. So the scale isn’t really my best progress tracker right now. However, I feel a lot better and certain body parts look a bit tighter and my clothes feel a bit looser. Nothing dramatic, but I do notice some small change and I’m happy with that.
-I obviously have had some strength gains, even the smaller ones. Muscle wise, it’s hard to tell because I still have layers of fat chilling along with them. I can say that when I flex my arms, I can juuuuusssssttttt see some definition. Like I can see the muscle pop out a bit, which is more than the nothing I saw 4 weeks ago. I also don’t have saggy boobs, but they do seem a bit perkier as of late. My butt a little too.
So overall I’m happy with my progress. This is the longest I’ve stuck to a workout program. I rather slow and steady than the on and off thing I wasn’t doing before trying to get fast results.
Monday starts month two. Wish me luck!