Page 24 | EPIC!! Losing, gaining and groaning with Caroline Girvan

Original poster

BigButtons · 07/02/2022 12:59

@themessygarden I had a right knee issue for years. To my amazement it stopped a couple of months in to this regime. I think my glutes were weak and strengthening them has really helped to strengthen my knee.
I am very careful with my form though.
I guess it all depends what your knee issue comes from.
CG does a lot of squats and lunges so you might find it is not suitable. Or you could try not going as deep?

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Itsnotdeep · 07/02/2022 14:33

hi @themessygarden I can't do lunges or burpees either due to bad knees. I can do less deep squats which are apparently ok.

I have learned to substitute lunges with other exercises (I can do deadlifts for example, can do many of the glute exercises and I looked up some quad exercises that I can do instead of lunges) and have found that my legs are getting stronger. I did start off by just fastforwarding through the lunges and deep squats which was ok too although I didn't do any leg exercises!

if you search Caroline Girvan on you tube she does have some knee friendly leg days and you can then do those instead of the continual lunges. I find the HIIT difficult because I can't do burpees or lunges or curtsey lunges but I do alot of HIIT anyway. I think this weeks is all boxing, so it's doable. Again, I save the workouts that I can do and then substitute them.

Original poster

BigButtons · 07/02/2022 15:05

I re sis heat day 43 chest and tris. I forgot how horrible it was🤣. Brought it all back to me. I subbed a lot of the push ups- can’t do them especially at the end of a bloody triset. Still I certainly managed heavier weights than I could use last time- so improvements are slowly being made.

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Itsnotdeep · 07/02/2022 20:04

The boxing hit was fun. Faintly ridiculous but I enjoyed it!

I also did half of Friday's full body (got distracted half way through that yesterday) - the sit up finisher were impossible!

Forgotmypasswordsgain · 07/02/2022 20:14

Day 11 leg day endgame completed today, I really enjoyed the triset format and I’ve almost learnt to love lunges. My legs were already a little sore before I started so I think I will be really feeling this by Wednesday 😂

Original poster

BigButtons · 07/02/2022 20:20

I was trying to work out why chest was sore this morning. I couldn’t for the life of me work out what I had been doing( no weights since Friday). Of course it was the boxing hiit!!

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Melassa · 08/02/2022 09:16

Oh no @BigButtons, sorry about the situation with your mum

I did the boxing HIIT yesterday instead of the tricep thing, I must say I quite enjoyed it, as much as anyone can enjoy a HIIT session. Tonight I will do whatever is reserved for today. I really need to up my activity, missing it means twinges and aches plus I’ve noticed now if I don’t move I put on weight. After 2 weeks of inactivity there are clothes I can’t do up. I never used to put on weight this easily and it annoys me. No more being lazy for me!

Original poster

BigButtons · 08/02/2022 17:32

i enjoyed day 27 as I could do them all. Right knee is twingey but I think that is from over tight quad muscles. Better get my massage stick out!

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Itsnotdeep · 08/02/2022 19:42

I found the tricep one so hard! Had to go down to 5kg for most of it. And, for the first time, didn't finish the finisher. It was just hard!

I did do a yoga class this morning that also had a lot of shoulder stuff, planks and chaturangas, so maybe I was just tired.

Still, have found my groove a little bit after feeling really like I cba last week.

Lelivre · 08/02/2022 19:46

Hi EPIC people! Thanks for your inspiration. I've been looking for something to do at home to build strength. Don't laugh, I started the beginners level today. I really struggled!

I'm desperate to improve my strength. I'm hypermobile and recovery will be an issue for me. However I know I can do it as I've been working with a physio for a year and I've come a long way and I'm ready to up my fitness now.

However I do feel a bit intimidated, if anyone has any encouragement or advice on managing recovery (stiff and sore muscles is more of an issue with hyper mobility) so I don't push too far and get discouraged by having to go slowly. Thanks!

Original poster

BigButtons · 08/02/2022 20:04

@Itsnotdeep well done on trying- I didn’t even get that far😂
@Lelivre. Welcome! First off: her beginners is not actually beginners so don’t feel too discouraged. She is tough. I would suggest staying with the beginners until your muscles and joints get used to it. Go slow, don’t go as deep, maybe don’t use any weights for a while. Stop when you feel you might be doing too much.
Warming up is important ( I don’t- I should).
Some people do the beginners for a few weeks until they feel stronger and are used to the moves. Your muscles will get straying quickly but you will feel sore to some degree. We all do. I currently cannot move my shoulders nor legs very well- it was a thousand squats and lunges today. I love them but boy do I feel it this evening.
She is a brilliant trainer but you know your own body and limits so please be careful🙂

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Lelivre · 08/02/2022 20:23

Thanks so much @BigButtons I have taken heart already having read your message I will do exactly as you say and stick with the beginners for some while. In the mean time I'll follow everyone's progress and hopefully continue to take inspiration and stay motivated! Well done everyone I'm in awe!!!

Original poster

BigButtons · 08/02/2022 20:25

@Lelivre yes come and suffer with us- we like a good moan ( well I do😂)!

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Itsnotdeep · 08/02/2022 20:57

Hello @Lelivre ! Welcome. I started Epic 3 after the beginners and found it find - was at a fairly low weight.

@BigButtons there's a post on the FB page today about how someone did a glute add on every day and it had amazing results - I didn't see the original post - did you? I'd like to know how long they did it for and what the amazing results were. I did find out that you can find all the workouts divided by type though on CG's youtube channel. I never knew!

Original poster

BigButtons · 08/02/2022 21:10

@Itsnotdeep no I haven’t seen that. I am not a fan of isolated glute exercises BUT I have found that my backside is definitely higher and rounder. I reckon it’s all the lunges and squats!

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Itsnotdeep · 08/02/2022 21:25

I remember @Melassa posting that doing LWRs 10 minute glute workout every day made a huge difference to her.

I am getting better at squats (lunges not so much) but my glutes are still really weak. It'd help my yoga practice as well as my knees, so I'm tempted to do that every day for a month.

Foolishly I've also booked a skiing holiday so really need to strengthen things before I go....

Forgotmypasswordsgain · 08/02/2022 21:40

Just finished day 12 EE upper body day and for some reason feeling amazing after it, just really smiley and pumped. I nearly sacked it off as Tuesdays are my busiest (started work 7.30, kids rushed to swimming straight after school etc) but wanted to keep up the momento of getting back into working out. I think I’m most pleased that I managed all the staple decline push-ups , reading the workout description I had said to myself I’ll need to modify but when it came to them I was ready to give them a go and did so much better than previous attempts. It’s the little improvements on certain moves that keep me motivated 😀

Forgotmypasswordsgain · 08/02/2022 21:43

Hi @Lelivre, I’d take it easy to begin with, even doing a fraction of Caroline’s work rate will bring results. I started on beginner in September with 1.4kg weights and it was still heavy going. I did it twice through and the muscles definitely weren’t as sore the second time (I could hardly walk the first week!)

Original poster

BigButtons · 08/02/2022 22:43

@Forgotmypasswordsgain well done. It’s a great feeling!

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Itsnotdeep · 09/02/2022 09:46

Well done @Forgotmypasswordsgain !

I can barely move my arms after yesterday's tricep session! But I'm all ready for doing a glute session every day. Possibly.

Lelivre · 09/02/2022 13:57

@Forgotmypasswordsgain thanks that's really encouraging! I'm about to try the upper body so I'll keep that in mind if I have to tailor it down to my ability's.

Forgotmypasswordsgain · 09/02/2022 22:17

On a bit of a roll completing day 13 EE tonight. Looking forward to my rest day tomorrow as I’ve been accumulating aching muscles this week, using my new 5kg weights yesterday and today. Away this weekend so hoping to complete the full body Friday and then cardio while away if possible.

Original poster

BigButtons · 09/02/2022 22:55

Day 28 today- it was great- one for the favourites list for sure. My whole body aches!

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Forgotmypasswordsgain · 11/02/2022 19:14

Really enjoyed day 14 EE, realised I far prefer any workouts where you get 30 second rest breaks. I somehow managed 108 of the finisher in the time, surprised as abs is normally my weak spot. Well definitely lower abs after 2 caesareans 😂😂

Original poster

BigButtons · 11/02/2022 19:49

This week’s endgame has been super challenging so far. Day 29 today full body cardio basically. Had sweat pouring into my eyes and I was swearing at the tv. It reminded me of heat but longer!
My right knee and shoulder are giving me gip which is pissing me off- a lot.

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