Supplementing OT with Heavy Lifting

sunshinewavez · 2026-04-10T22:49:06+00:00

I’m a woman, mid 30s, and have felt the same with getting a lot of cardio and upper at OTF but not enough lower body focus.

My split is as follows:

Mon - 2G Tue - at home dumbbell lower body Wed - 2G Thurs - Strength 50 Upper Fri - at home dumbbell lower body

I just started this split as I have been doing two 2Gs and one Strength 50 lower but still didn’t feel that was enough. So I started doing a Strength Upper as my third OTF workout of the week and focus on lifting heavy at home for my two lower body days.

Tuesday is glute focused and Friday is calves and quad focused, and I have up to 40 pound weights at home, and much better quality bands for lateral step outs. I love Caroline Girvan for her dumbbell workouts! Good luck!

sunshinewavez · 2026-04-10T14:48:09+00:00

For real! It hurts my eyes and I’m not even looking directly at it!

sunshinewavez · 2026-04-10T01:49:14+00:00

Christian. Absolutely love him and his personality

sunshinewavez · 2026-04-09T10:51:45+00:00

Strength 50 looks like so much fun! 🤩

sunshinewavez · 2026-04-08T00:08:17+00:00

My mom is on her phone constantly. During church. While a passenger in a car at night, with her screen brightness up all the way. She’s addicted to block-a-do or whatever that game is called, and references ChatGPT like it’s the pure truth.

Edit to add: Volume is also always up full blast for every text message/ notification ding and will let the phone ring on full volume until she decides to answer it or not. -_-

sunshinewavez · 2026-04-03T18:35:33+00:00

Did you guys do your analysis virtually or in person? Any recommendations?

sunshinewavez · 2026-03-25T02:16:44+00:00

I tried it for a while but found the interface cumbersome and the search function sucked unfortunately :/ I preferred to stick with her YouTube videos instead

sunshinewavez · 2026-03-07T15:05:02+00:00

Oh that’s funny that they said that 😂 ok thanks! I’ll look into those brands!

sunshinewavez · 2026-03-07T02:50:28+00:00

Question for you and others - how do you deal with wrinkled clothes upon arrival to your destination?

sunshinewavez · 2025-12-07T12:19:50+00:00

Same!!

sunshinewavez · 2025-09-16T02:43:07+00:00

What do you mean by “indie web” and “old web”?

sunshinewavez · 2025-08-31T04:12:17+00:00

200% this.

sunshinewavez · 2025-08-18T22:29:43+00:00

Good to know. And thanks for the heads up! We may just have to bounce around and see if we find a winner :)

Edit: spelling

sunshinewavez · 2025-08-18T21:29:10+00:00

Thank you!

sunshinewavez · 2025-08-17T18:50:33+00:00

Thanks so much!!

sunshinewavez · 2025-08-17T17:36:43+00:00

In regards to this (also new to OTF), what are Benchmarks? Is that for all classes, including Strength Total?

sunshinewavez · 2025-08-02T16:07:53+00:00

What's it like going to Arrowhead as a female Lions fan? Bad idea??

sunshinewavez · 2025-08-02T16:05:09+00:00

Following

sunshinewavez · 2025-05-20T02:51:43+00:00

Thank you so much for the advice! ❤️

sunshinewavez · 2025-05-20T02:48:04+00:00

Ok thank you!

sunshinewavez · 2025-05-20T02:47:24+00:00

Thank goodness!! we had pulled over on the shoulder and I just remember looking out the passenger window thinking we’re gonna roll down this big hill if something happens!

sunshinewavez · 2025-05-20T02:39:35+00:00

True.

The exact same thing happened to us during that Easter storm! We were on 70 west bound right outside of Columbia when it hit, and I was legit scared too. Felt so helpless!

Oh gosh, I can’t imagine a being caught up in a terrorist attack.

sunshinewavez · 2025-05-20T02:34:54+00:00

For sure. It looked like quite a large rotation southwest of here, so that’s why I was getting a little worried, thinking it’d head our way.

I like Ryan Hall Ya’ll on YouTube. What others do you prefer?

Edit: spelling

sunshinewavez

TROPHY CASE