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

[BigButtons]

New thread!

@Vtm Sorry about the job interview but it sounds as if it wouldn't have been for you anyway, but good practice for the next job!
@BigButtons I hope your cold doesn't last too long.
I finished Beastmode 2 on the App yesterday - did the last 2 sessions back to back which were quite tricep heavy and my arms are definitely feeling it today! Lots of dips and tricep push ups which I can't get the hang of, no problems with regular push ups at all but tricep ones I can't get very low. I use the excuse that push ups are much harder for taller people - I'm 5'8 - due to leverage or some other law of physics, but I would like to do them more effectively!
Am going to start Iron 2 on the App this week, hoping it will be more enjoyable than Iron on YouTube as I found that quite dull in comparison to the Epics.
I'll probably start the week off with my favourite full body workout, Epic II Day 45 as I know it off by heart so it's good for a Monday morning!

@samthebordercollie I can’t get anywhere near low on the tricep push ups, if I lower myself down with control like CG does I probably manage a couple of cm. I now do them like I do my chaturangas in yoga - i go right down to the mat with a modicum of control and instead of an upward dog I push myself back up and straighten back/legs last. I saw someone who started off like this in a fitness programme on Netflix and after a month or so was doing regular push ups. I don’t know if it will work for me, but after 3 years of totally ineffectual tricep push ups I’ll give anything a try. They are my nemesis. The only thing worse is diamond push ups.

@Vtm sorry about the interview, it sounds like it wouldn’t have been a good fit and there’s something better round the corner. That’s how I try to look at things anyway.

@Melassa yes Diamond and skullcrusher push-ups are impossible! Normal, wide, uneven all fine but I have to modify diamonds and skullcrusher. Fortunately they don't come up too often!

@samthebordercollie I really liked iron on the app. I too wasn’t a big fan of the original and thought the app one would be similar. It’s really not. It’s tough, but I made big gains in my weights and strength doing it.
i now have a crusty eye to ass to the crusty skin by my nostrils which was caused by having to blow my dripping nose constantly . Very attractive 🤧☹️.

@BigButtons Can you give a bit more info on the Iron 2 series please? Wondering whether I should get the app (but already pay a lot in gym memberships etc!)

Thanks for your encouraging words for interview and job search. It is much harder to find a new job at this age.

My cold has gone worse too. I had so much headache that I couldn't exercise today.

@samthebordercollie , that exercise is my favourite too.

@florenceandthemac
i disliked the YouTube iron simple because I found it’ll repetitive and boring.
I bought the app in time for the new series which turned out to be iron 2 and I was gutted.
however- it is very different in structure.
It is challenging but somehow do-able. It allows you to really challenge yourself with weights without feeling beaten up- looking at you unleash or bored ( iron 1).

The sessions have a great variety of moves. I even learned to like glute days. Never thought that would happen.
The CGX Christmas series was also excellent.
The app has great stand alone sessions too
.She uses new equipment such as a barbell for thrusts and sloped wedges. I got both of these and they do make a massive difference, although using dumbbells is fine- just not as comfortable. The barbell allows me to go much heavier.
Hope that helps a bit? 🙂

@BigButtons it's good to know that Iron 2 is more interesting than Iron on You Tube. The weights CG uses are scary - 20kg for lunges? I'm only at 12,5kg for lunges and squats with good form!
Have you tried Beastmode on the App? I found it a very effective programme. I know 4 sets of each exercise isn't to everyone's taste but I think the repeat sets are the best for hypertrophy. I agree that the stand alone exercises on the App are brilliant, I did a 60 minute leg one (quads and hamstrings[last night which was great!

Yes CGs weights are scary. I am using 6-7 kgs only.

My cold is getting better now. Today I did
epic 1 day 21 leg complexes. I liked lunges for a change.

So I started Iron-on-the-App today, Day1 and Day2. Really tried to push myself on the weights and it was hard but for 2 sets not impossible. After it felt like a great strength workout. Managed 15kg for the static lunges, even 20kg for the staggered RDLs.
Really enjoyed the workouts, makes a change to do heavier longer lifting 1 minute with 30 secs rest as opposed to Beastmode, 40 seconds work 20 seconds rest

Those are great weights @samthebordercollie . Iron on the app really allows you to up the weights.
i actually feel I get more from my rdls if I go a bit lighter. I don’t know why - I just feel it more for some reason.
i did a 50 min upper body session from the app yesterday-my first session after my deload and I am still full of cold ( it has gone to my sinuses now it always does). Biceps are very sore this morning.
was going to do a glute session today but quite frankly I am exhausted after work and just want to go to bed.
i will pick one from iron to do tomorrow and do a full body on Friday.
perhaps I will start a week long series on Monday.
the problem with deloads for me is that I find it soooo hard to take one and then equally hard to start up again after I have got out of my routine.
Hope everyone else is doing well? 🙂

No exercise for me today. May be not for another couple of days. I am feeling a pinching sensation near my belly button area and tendor abdomon. I really dont want that hernia to come back :(
I was so much in love with my strength routine with CG. I was looking forward to doing it everyday this year. I will reasses my condition after term break. Wont get much time next week anyway.

@vtm it’s good that you are listening to your body- that is so important when you are strength training.
it is really important that you take rest days anyway. That is when the muscles actually grow and recover. Regular deload weeks are important too!
Hope you can get back to it again soon🙂

Hi all, I've been doing Caroline's you tube workouts on you tube for a while now so thought I'd check out the app. I'm confused as to whether it's paid for or not though, I've downloaded it but didn't mention anything about payment or signing up for a subscription? Can anyone advise?

The app is payable, there was a free 2 week trial before but I don't know if it's still there. You can download the app but if you try to access any programmes I'm not sure it will be possible without paying.
@Vtm good for you, it's important to listen to your body!
@BigButtons I started lifting in Jan 2023 and although was pretty fit as a runner I had very little strength. I was using 7,5kg/10kg for lunges as I wobbled too much otherwise so there has been some improvement over the year but I'll use Iron 2 to push things further now! Upper arm strength hasn't gone up a lot -- 5kg to 6kg or 7,5kg - depending on the number of sets! The hypertrophy is more pronounced than strength in my case.

@BigButtons and @samthebordercollie , thanks for your encouraging words. When I first felt that pain, I got really sad and scared that it will be end of my strength training. I think all the coughing and sneezing was making it worse. Fingers crossed I will back to my usual strength after 10 days rest.

@RancidRuby , when I installed app on my andriod phone, I could browse a few things but when I clicked "Lets Go" to actually start the exercise video, it took me to a page about subscription. I did two weeks trial and cancelled after that. I am planning to get full subscription once I have finished epics and some more youtube videos.

Just finished my first round of Iron (YouTube version). The pink pictures are before and after Iron and the one in black is me before starting any CG - I’ve done Epic 3 and Fuel before Iron.

Wow, well done @AtomicBlondeRose

I am just beginning strength training and I currently look very similar to the photo of you in the black. Can I ask - how long ago was the first photo taken? How many days a week do you workout? Did you change your diet as well?

The first photo was in June, so about 7.5 months ago. I started counting calories and intermittent fasting then with some half-hearted exercise. However it was in September that I found CG and started working out properly- I do 5 strength workouts a week (get up at 6.10 every morning to do it!) and usually one run. I’ve watched my calories and stuck to IF all the way through and really cut down on UPF foods as well. So it’s taken quite a lot of dedication but I wouldn’t say it’s been particularly hard. The results make it really worthwhile and I love feeling strong and fitting into small clothes! I’ve gone from a 12 (which was straining…) to a 6.

Thank you for replying @AtomicBlondeRose

I currently eat pretty well and walk 15000 steps a day, but not much other exercise. I'm quite short (so the recommended number of calories is always quite low) and officially in the 'healthy' BMI but could really do with losing around a stone and getting rid of some belly fat. I literally just decided this week that I'm going to start strength training and came across this thread.

This post from you has really motivated me as I can really see the 'current me' in your photo in the black.

Sorry - one more question - do you use the weights that CG uses? And/or - what weights did you start with?

I don’t think anyone uses her weights! I generally use about half the weight but now I’ve been doing it for a while I sometimes use the same or even heavier ones. However there is no shame in starting low. Your body doesn’t know what number is on the weights! I began with 2kg, then got a set of 4kg which I used for ages. Now I have 7.5kg, 10kg and a random set of 30lb weights I got cheap. I don’t use them much!

I will say a small amount of weight training goes way further than loads of cardio. Obviously walking is great (and I try to walk every day) but starting strength training has been the best thing I’ve ever done for myself.

It’s such a revelation not to hate working out or feel like it’s a punishment. I don’t LOVE it but I do enjoy it on the whole and even when I don’t it’s so straightforward that I just grit my teeth and do it until it’s over. It’s just…what I do. And I miss it when I don’t.

@AtomicBlondeRose , Amazing transformation! You have done really well and inspired me.

@Cherryblossom81 , I was normal BMI size 10 and was not looking at loosing weight. I started CG last year with different purpose. I was feeling very stiff and tired all the time. I was finding all day to day house work, playing with my child, gardening, almost everything hard to do.
When I started CG, one day I noticed I wasnt even putting my dumbell on floor and instead used to put on a bench so I dont have to bend for picking up!
Anyway fast forward couple of months and I feel more energetic and flexible. I havent lost any weight but overall I feel better in my body and mood.

I was missing my exercise and felt my hernia pain had reduced so started with some exercise today. I did my fav epic 2 day 17 arms workout. My old dumbell felt so heavy.

@BigButtons hope you are feeling better now.

Great transformation @AtomicBlondeRose!

@Cherryblossom81 I would definitely not start with CG weights. I started with 2kg now I'm using a combination of weights as I have slowly bought more. I'm trying to mostly use 7kg now but occasionally still have to use 2kg for arms.

I used to do all my workouts in the living room but have started going into the garage which is colder but I have been using some of my DH's gym equipment in there as well....saves keeping all my dumbells in the house as well.

He has a proper barbell. I managed a 22.5kg bench press.

Thank you, @AtomicBlondeRose, @Vtm and @sparkle17.

Can I check - is Iron the best place to start? I'm just using YouTube (not the app)? Also, did any of you particularly focus on a certain amount of protein when you started? I'm looking to build some strength, tone and lose some weight. I'm very short and am eating in a calorie deficit. I don't eat really any UPF and generally do 16:8 IF. Thank you.

@Cherryblossom81 Iron is a great programme to start with if you are new to lifting as it is slower paced than the Epics so you have more time to get used to the lifts. In hindsight I much prefer the Epics but was very pleased to have started with Iron!
Regarding diet, yes, prioritise protein, not only does it help build muscle, it is very satiating. I aim for 1g protein per lb of weight so 125g a day. Try and get as much as you can from whole food - I admit to having a protein shake after working out every morning but all the rest comes from lean beef, chicken, fish, eggs, Greek yogurt etc. I don't worry about counting any other macros, life is too short to do lots of meal prep and calculations on grammes of fat, carbs and calories!
If you are looking to lose weight you should aim for your target weight rather than your current weight.
I was a skinny but saggy runner before starting lifting and I'm astonished at the amount of muscle I've put on following CG programmes, plus I can eat so much more than I did before. Even when I ran every day, sometimes 70 miles a week I could put on weight if I wasn't careful.
Lifting weights and eating lots of protein is a real game changer!