Caroline Girvan 2026- sore but still scrolling.

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New thread!

I did Play 28 today and for a glutes workout, I actually enjoyed it. I think because it wasn’t just hip thrusts/bridges.

There is a Files tab in the Facebook group. I don't know which file it might be but it might be there. Hopefully, anyway?

Did Intent Day 6 (upper), doing three out of four circuits, and added some RDLs. It was OK; I liked all the exercises, especially the plank ladders and the cobras; but overall felt more like filler, and the workout felt very long. Is every third day of upper like this, isolatoon and accessories? I might break them up and add them onto another upper day if so.

@GoneBackToTheWorldno that was isolation the circuit days aren’t all like that some are more focussed

@GoneBackToTheWorld thanks, found the excel where you suggested and it is pretty useful. Can’t decide between Iron and Intent.

Thanks for the info, Sam. I will proceed with Day 18 of Intent this coming week. Love any upper workout that starts with chest press and not shoulders. Day 16 seemed kind of underwhelming at the time but the plank stuff has left my triceps and core tingling the next day, so I do need to switch off the brain and trust the programming here!

Iron Pro Day 26 (glutes) this am. Went as heavy as possible on all the main lifts and will be very annoyed if I don't feel it tomorrow. Added on some weighted step ups, bodyweight quad-focused Bulgarians, calf raises and banded Spanish squats for the quads as there was plenty of time.

Hello everyone!
I took a complete break last week- trying to get my bloody bedroom sorted after the wardrobe build and painting- getting there slowly.
my partner - who normally is very quiet about such things- told me yesterday that I was visibly more muscular recently- like he can see it through my jeans and tops. He said it was good.
I guess it must be that my body responded well to the more endurance type training that play was.
I am trying to decide between doing whatever calendar she suggests for the next few weeks or going back to epic three.

Hi everyone. I am getting visibly flabbier. Working too much, eating too many office treats, and not running nearly enough. Just been out for a 5k followed by play day 1. Although swiftly followed by two chocolate croissants as I forgot to do my overnight oats last night.

Think I’m just going to carry on with play filling in the gaps of all the ones I missed. think I have 15 left to do.

Another full weekend of work for me, though. Trying to get my freelance work in better shape for mortgage applications as last year was a total disaster with me injured for most of the year. Just realised that is not going to look good even though it’s not my main income stream but more of a hobby job.

How is everyone? It's quiet here, you must all be making the most of the lovely spring weather before winter returns tomorrow.
I did the 55 minute leg workout -once I could find it - well, 2 rounds. I like CG's new studio set up, much larger and brighter, it looks like she's moved into a mansion. And great to see her dog with her, my two are always with me when I work out too. Workout OK, like everything else recently. I suddenly realised I've been overloading my barbell by 10kg - 2 plates I thought were 10kg are actually 15kg, which makes me feel better about finding 58kg pretty hard 😂.
I think I'm going to join a gym to do some 'heavy' lifting, there's a limit to progressive overload with dumbells and my lower lats need work, machines do that better than pullovers.

You look amazing @samthebordercollie - not something I can be arsed to work for😂 well done to you though! I am actually going lighter now and getting better results than did when going heavier-🤷🏻‍♀️

I went for a run this morning as my husband was going and it was quite pleasant here. I still have lots of Play to catch up on.

Wow Sam you’re beasting! You could give arnie a run for his money.

I am bogged down with life things at the mo and not training enough. I think there is an end in sight, though. Our offer on the house was accepted at last but they’re taking an age to appoint a solicitor which is annoying as mortgage rates are climbing daily. I’m stressed about money. I’ve also been working every day recently and need a break but don’t have time. Think I’ll go for a run in the morning, hopefully the rain calms down.

MN keep deleting my accounts (goback...). Gotta stay off those feminism and International politics threads. This is the random suggested username and perhaps I will live up to it this time, except here.:D

Sam you look really astonishingly hench! Like fuck, incredible. You are the living advert that Caroline wants for her before'n'afters. Shame for her she banned you. What a fantastic recommendation for PE and Intent, kettlebells and cycling. Definitely get thee to a gym if you can though!

Her new workout seems to be in a new location? Someone posted in the YouTube comments that she had just bought a new house back when she uploaded the Iron Pro freebie last autumn. If so, that would be a LONG lead time she has for filming new programs and materials.

@Fibrous best of luck. Hope the buyers pull their finger out! These are mega stressful times.

I did Iron Pro Day 26 this morning again. It's become a low-key favourite.

lol @BePoliteLurker - yeah I keep away from those boards. My live and let live views aren’t welcome.

I did play day 11 this morning, lower body, and I really didn’t enjoy it. I think I’ve spotted a problem with my plan of doing all the ones in play I missed - I skipped them because I didn’t much fancy the look of them. Ah well, I’ll keep going.

forgot I was off to a gig tonight. I am anticipating tonight’s me will be annoyed with this mornings me, making me stand up for hours after a leg day.

@samthebordercollie you look incredible, well done for putting the work in
I am frustrated not knowing what’s coming up next with CG and when the next programme or series is coming out. Unless I have missed something which could be entirely possible!
I have asked a few times but got no response
Not sure why it has to be a secret and it would be useful to know so you would know if you have time to repeat another or do a short series.
I have started Heather Robertson 4 programme instead and it’s quite refreshing to do some different moves, scapula crunch for example with a little cardio thrown in .

Not seen what's coming up or when @whatwoulddexterdo but I'm pretty light touch on her socials, I get most of my info from this chat!

Nah, there have been quite a few people complaining politely about the lack of a time frame till the next program, dexter, so I doubt you've missed anything.

And I'm apparently being autobanned for "trollhunting" because I pointed out on another thread that some posters were using clearly ChatGPT-generated responses. So I'm over and out with MN after 17 or 18 years; conversing with real humans is dreadful enough, but computer-generated ones are the pits. :D See you on the Facebook group where my alter ego is... Aidan Kearney, chartered charlatan. 🌶 🌶 🌶 🍑 🍑 🍑

Good luck getting ripped!

Hi all. I’ve not been on this thread for a while. I’ve not got the CG app, so just been carrying on with repeating YouTube programs.

I’m not sure if this is the right place to ask (as you are all being successful with CG, so might not have an answer)…

I’m wondering if I need to follow something different and wondered if anyone has any recommendations? I really like CG and have been amazed that I’ve gone from someone who had never touched a dumbbell 2 years ago (but was fit/active in many other ways) to someone who does a CG workouts 5 mornings per week.

The problem I have is that my heaviest set of dumbbells is 2x10kg and these are now too light for lower body. I really can’t keep buying more dumbbells (mainly due to space at home) and after lots of research, it seems the advice would be to increase my reps and sets. However, I’m not sure that will work with continuing to follow CG? Do I need to find something else?

Or does anyone have any thoughts on how I can progress with the equipment that I have? I’ll be ok for upper body for a long time (still only managing
5kg!) with the equipment I have, so it’s just lower body that I need a plan for. I guess I could press pause after each exercise and do another set?

@BePoliteLurkernew programme definitely not coming in April!

I'm in the same boat. I have one 15kg dumbell but otherwise just use the 10s and under for everything. I'm not really that fussed about going heavier, I don't feel particularly weak. I was lifting a lot heavier in the gym but it was injuring me, so the benefit of going light has been zero injuries since quitting the gym.

That’s helpful to hear @Fibrous I guess my concern is that I keep hearing so much about progressive overload and that the last couple of reps should be hard. That’s not often happening for me now for lower body.

I’m not really looking to lift particularly heavy but I also don’t want to be wasting my time! My main aim is to be lifting enough that I’m having a positive impact on my body composition.

@Cherryblossom81i still use 10kg for quad workouts as per Caroline’s weights but I need to go heavier for glute and hamstring work, 10kg just won’t cut it. Changing programmes to another trainer won’t make any difference, you just have to find space for heavier dumbells or maybe join a gym? Congratulations btw on all your progress!

Yeah i guess it depends where you're starting from as well. I'm not that muscley so I can feel progress from lighter weights. At some point I may need to up it, although I really, really don't want to get injured again!

Thank you @samthebordercollie I guess it’s a good problem to have - it shows that I am
making progress!

Joining a gym isn’t really an option as the reason I’ve been so consistent with CG workouts is because I can do them at home and make the timings work around family life.

Would you recommend 15kg next? (It seems like maybe I just need to allow myself to prioritise space for this.)

@Cherryblossom81Personally go for 12.5kg first, 15kg is a big jump to get on your shoulders for squats and hold for lunges. I can use 15kg now after 3 years but I went with 12.5kg before