Lifting with Caroline Girvan 2024: What's not to love?!

@samthebordercollie I actually did day 2, arms and chest as I ran ten miles yesterday and my legs were a bit aching. I have now found the calendar thing for the iron programme so I’m going to start at day 1 and do the full 6 weeks I think. I didn’t realise when I started it that it was a structured programme like that.

@thenewaveragebear1983 that's great! The first leg day is never very easy. I've enjoyed nearly all her workouts although triceps and chest day will never be my favourite!

@BigButtons have you done the first session of Intent today? It looked very heavy. Usual fan posts by the Principal Contributers - not sure I'll enjoy it as much as they seem to! I certainly won't be using 20kg in each hand for lunges 😱

👋
I did my first CG iron session today after reading about her on here! Really enjoyed it.

I always get changed into Gym wear-in fact i have developed quite an obsession with it, Sports Direct always has sale items online.
Even though no one sees me I like to look "Gym ready"
I have tried wearing trainers but I just feel too hot, and end up removing them anyway,but i am the idiot who wears vest tops all year round!!!(hence need to work my arms haha)

Nice to see all these posts. I will continue with epic 2 for another month then move on to epic 3.

I usually do arms barefoot unless there are pushups. Leg day always with shoes on except for only squat routine. Somehow I feel my toes are vulnerable to injuries when folded. I change into workout clothes. I have a pair of ascis which I have kept for workout as they are like spong/socks. Totally useless in wet weather.

I am 47 and never had alcohol. I need to eat a lot less too. When I am stressed, I turn into eating monster and this job search is not helping at all with situation 😒

Perimeno, on HRT and have shoulder, hip and back issues. I wish a fairy would come and just fix everything.

@BigButtons hopefully you are developing good immunity and will get rid of all colds.

To stay in Giravana mode after workout, I have found this playlist lol 😆
https://open.spotify.com/playlist/2dO6et1Ut85hRBHbVoijBm

I'm 58 and thanks to the menopause can't drink much now as it interferes too much with sleep. I have a couple of glasses of red wine at the weekend but that's all. I can't workout barefoot except for upper body because of a bunion operation on my right foot - I'll never have full flexibility in my foot or toes so need to wear shoes for stability and protection.
Is anyone doing the new Intent programme starting on Monday? I don't like doing the programmes live due to all the sycophantic posts on the CG FB group about how incredibly hard/fantastic they are. But I've nearly finished Iron on the App and didn't really like the session of Unleash I tried so not sure whether to give that a go or not.
Caroline did a brilliant write up on hypertrophy and why she chooses what weights to train with. If you have the App it's the March 24th weekly update, I recommend reading it, it's very informative.

I’m always barefoot, I only have outdoor trainers and we’re a take your shoes off household. For colder months I have yoga socks with grips underneath.

I do like my wine, I have periods of drinking nothing then I’ll open a bottle and have a glass or two for a week, until the bottle is finished (only I drink in our house). Sometimes I’ll meet friends for an aperitivo and have a spritz or a margarita. To be honest I’ve had a dry couple of weeks and not noticed any change in my belly size, unfortunately, so my take is the sacrifice is not worth it 😂

I probably just need to eat a lot less than I do now, which I’m finding hard. I always used to just up the exercise in the past if I found my trousers were getting tight, but it doesn’t seem to work anymore. Plus it is really only my belly, the rest is firm and toned now. I’m at a loss how to zap it!

Yeah I don’t really drink much anymore it makes me feel quite rough even 1 or 2 drinks. And sleepy.

i don’t think I could do leg workouts barefoot I don’t think I would feel I had a good stance and stable base to work from

I am 49 and had to stop drinking about a year or two ago. I didn't drink that much (usually just a few glasses of wine or fizz once a week) but I was getting the worst hangovers ever from alcohol. I didn't sleep at all the night I drank and had anxiety for two days afterwards. It really wasn't worth it so I rarely drink now and feel so much better. I sleep really well and never have anxiety. I'm hoping I can go back to occasional drinking once I'm past menopausal age.
I always wear gym clothes to do CG workouts as I sweat a bit and feel my workout clothes wick the sweat away. I always wear trainers as I would hate to drop a weight on my bare toes! Plus my trainers support my feet for lunges and squats.

I drink alcohol, but honestly less than I used to without trying to cut down just because I get up early every morning! I never have drunk all that much though so not a hangover or bloating person. Everything in moderation!

I wear trainers for leg day because I find getting in position for lunges and split squats hard barefoot. But upper body I happily do barefoot. I always change into workout clothes though because it’s my “signal” that I’m going to do my workout. Sports bra and shorts usually as I get hot. I’m currently on week 6 of Epic 3 and it’s going well, although I’ve skipped a lot of the HIIT in favour of a long Sunday run now the weather is generally better.

Always bare foot.

@ellellebelli I do mine in PJs and slippers at 6am, slattern that I am! I do take the slippers off for lunges.

I quit drinking a year ago and it's been a big game changer in my motivation and fitness. But I drank too much so it was a necessity.

I do all my workouts bare foot, Anyone else?
Am working through Epic 1 at the moment.
Thought I would struggle with the one hour workouts, but they go quickly with the format she uses.
I am liking seeing the small changes in my legs, I have a small wine belly going on though-my own fault, need to cut down!!
Does anyone else drink?

I am taking my time moving up weights - it isn’t the weight that is as important as it is the movement being done correctly. I am just doing the same 6 routines on rotation to get all the moves correct before increasing any weight. I also adjust my dumbbells down to lower if I am having any difficulties. I will also take the time to change all the weights around for arms vs legs it takes longer but I am not injuring myself as much now doing this. Arms I am shoulder pressing 8kg (4kg each arm) (and struggling on last few reps) but rdl (15kg) or bent over rows (10kg) I go higher. Lunges and squats I stick at 4kg x 2 dumbbells for now as I am still wobbly at lunges. I started working out in converse as they stick better to the floor than normal trainers. I think I can chest press more than 8kg and pull downs but I want to work up to it

How is everyone doing? I am still doing epic 2, though a bit random and not in sequence. I had to miss a few days in between due to job interview prep and hip pain.

If you know of any good physio sheet/site for hip pain, please share. It is taking forever to get a physio appointment through NHS.

I would also love to find some exercises which are not easy as physio, not as complicated as yoga and not as challenging as CG for days when I am ok with hip and shoulder pain but not up for CG routine. I have sort of made my own list like Cobra push-up, bridge, donkey kick, dubmell pullover, skull crusher etc but would love a full body routine.

Today I did epic 2 day 27 but replaced some abs moves with bridge etc.

I liked this song in today's routine so found it on you tube: Naiad - Sweep (Official Lyric Video)

I decided to follow your advice and re-did this yesterday. It's not easy, my shoulders were aching after the first complex of snatch and shoulder press. I only used 7,5kg throughout and not the 10kg used by CG!

Other than the odd full body I'm half way through Iron 2 now. Definitely going heavier than before with the longer, slower lifting and longer rest periods. Still in 2 minds as to whether or not to try Unleash, I really didn't enjoy the one session I tried. I don't have a stability ball and have no more room in my living room for equipment, the barbell with bumper plates already takes up too much space. But soooo worth it as it's easy to get underneath and use compared to the small plates I was using before which was far harder to manipulate.

I found Unleash a bit too long in terms of minutes per session, but got through the complete programme. Just back from skiing and I have to say that at 60, it has improved my strength and stamina. I could just about keep up with my 20-something children.

I think my attention span struggles over about 35 minutes, though I did manage to fast-forward through some of the longer rest periods in Unleash to prune the odd minutes off here and there.

I'm going to try the new cluster sets today too. Had a week off after finally getting to the end of unleash. Not sure what it was about that one but I was really struggling at times to get through them. As in, they're always hard but this one felt different somehow and my body really didn't like a few of them. Don't think it's a program I'll return to.

Today I did epic 2 day 25 full body. Great full body workout!

@samthebordercollie and @BigButtons , hope you both recover completely. I have a feeling these are not normal colds, but some new form of covid/flu. It takes a while to get back to being myself after each round of catching it and I totally loose all my strength and stamina and restart again. Atleast I dont need to buy new set of dumbells!