Daily check-in: December why you started!
Replies
-
You guys are all doing great! It's gainzmas in the house! =D
I did another BW-focused session. Today was Handstand push-up skillwork and some conditioning (and boy do I need it O_o)
Front squats warm-up intersected with wall walks and holds for 20/30/30 seconds (and hey, just for kicks, my warm-up sets were 45x5, 65x5, 85x5 and 95x3)
Then an EMOTM x5 of front squats @ 105 x 5 - not particularly tough, but I did have to do a crossover grip for one set because my right wrist is all kinds of weird from lack of mobility work on it in the past few weeks. It IS the wrist I hurt with those skullcrushers a lil more than a year back, so it has some priors and I'm not too worried about it.
Moved on to a superset of floor pike presses and supinated grip recline rows to submax reps (8/9/10 and 10/8/8)
Then a lovely 3x superset of core work:
1LRDL x 20 / side
Plank knee tucks x 20/leg
Then to finish off, 6 rounds of 50yd sprints - 10yd section shuttle, 60s rest in-between. managed to keep below 19s every rounds, but, like I said, my cardio has gone to the dumpster lately xD
Oh, and a set of no matterwhat push-ups. Today I was at 17 for the 2nd day in a row and managed to grind it out. I'll have my 20 by the first! (but barely lol)0 -
canadianlbs wrote: »just to stand with it for a handful of seconds, and then put it back.
Ooh yes, I've done that.
0 -
I've just realised who you remind me of Krok. Have you heard of MelAndSue? You remind me of a young Sue, you've got her smile.0
-
StrongLifts 5x5 / Workout A
- This is my third fail at this weight, so per the 5x5 app, I'll be deloading to 70 lbs. next time. I thought the deload was only supposed to be 10%, but I guess it's closer to 15%. Either way, it's fine. I'll do what I'm told and work my way back up.
When I looked up on the Stronglifts site (stronglifts.com, it says 10%. Though for the lower weights, I almost think that's not enough. I need to go down for OHP and 6 lbs is an awkward number to do anyways. I probably will on bench soon too which would be 8 or 8.5. I think for OHP I'm going to go down to 50 and use those 2.5 plates again. So, close to 15% actually, guess that works.
But today is a rest day. No work even, though I should clean the apartment... Rest sounds good.
0 -
-
I've just realised who you remind me of Krok. Have you heard of MelAndSue? You remind me of a young Sue, you've got her smile.
I looked her up and I can somewhat see the resemblance (which is rare when people tell me "you look like such" xD Seriously. I have Elijah Woods and Jason Berh (sp? the guy from Roswell) on that list. Really not sure what those people were thinking xD). She's not bad looking at all too, so hey, a compliment!
0 -
Definitely a compliment, she's absolutely lovely.0
-
Weather has been rather mild here so I decided to suit up (in gear I bought on boxing day! lol) and go for a 30 min jog. My right leg did all kinds of nasty cramping up throughout but I toughed it out and I feel great now ^^0
-
You guys are all amazing!
Supposed to do workout B today but the gym was way too crowded -- no chance at the squat racks
I did this instead:
Ran 1.4 miles (gave me 25 on the week)
OHP: 5x10@40
Goblet squats: 4x10@40
DL: 5@115,5@135,5@145,3@155
Cable crunches:12@5,12@6,12@7
Hip thrusters: 12bw,12@20,12@30
50 min kickboxing class.
Felt pretty good overall, but I tweaked my lower back on the deads. I hope it doesn't turn into a problem but I don't think it will. I've been trying to eat at maintenance but failing miserably-- going waay over. Plus side is the lifts feel good (except the deads, I guess). I'm really working on paying attention to my body and what it needs. Unfortunately, it seems to need a lot of dessert!
Tomorrow I'm going on vacation to Costa Rica for a week so there will be a lot of hiking and biking and such but not much lifting, I would think.0 -
right hip adductor a bit irritated. on friday when i was down in the hole i almost lost my balance for a moment, and my feet turned themselves outwards without me being able to stop them. stood up okay in that rep, but i don't think the adductor liked it. when all that came back to me today i went d'oh. of course you don't start switching your stance when you're under a hundred-pound load. today was a be-very-careful type day at the gym, and yet more form-tinkering. workout a.
squats: 2x5@45, 2x5@65, 1x5@100, 5x5@85. took me a while to find a good weight, and 100 pounds was not the good one. my form's having identity crises again, but the reps themselves seemed to be pretty strong. i think any remaining workouts this week need to be less ambitious and more fine-tuney since i've got a couple of things that seem to be devolving a bit. also think that from sheer lack of perspective about how deep i am, i am probably going all the way atg and catching buttwink. which would take the stretch off my hamstrings and probably explain why some of the time coming up is quite hard. i tend to go down until the bar touches the safeties, and even with a low bar i think that's pretty deep. the whole thing goes better the times when i just remember to hitch my hips back before i start going down. need to work on this and stop faffing around.
bench: 2x5@45, 1x5@55, 5x5@60. i went back to a fairly wide grip - basically thumbs at about where they'd touch my lateral delts if i brought the bar there. it seems to work the best and be the least painful for me. i feel like 60's not bad, considering i still see my neck and shoulders as 'recovering'. it felt easy, so i know that's progress. a month ago 60 pound bench was the hardest thing to do in my whole week.
rows: nothing to speak of, in any sense. still working on that shoulderblade. it's better by far in the squats and bench seems to be coming along; even ohp showed some promise last time. but rows, no.
i was thinking about resolutionist influx while i was working out today. realised that for myself, it's probably about time for a rest week but i've been putting it off it because 100lb-squats-by-year-end. so this is going to work out great, because right in the week everyone's mobbing the gym, i'm probably going to be at home with a pile of books and nice big dose of food.0 -
Went after work so lifted around 11 pm. I think I like it much better than the 11 am or 1 pm. Just for the fact there is still far less people and rarely much waiting. Tonight, very few people by the weights, got right to the rack after my warm up and easy enough to get a bench and later a treadmill. Only downside is I start out a little tired from my work shift.
Workout A
Squat - 5x5 @ 130
Bench - 1x5 @ 85, 4x5 @ 80
Row - 5x5 @ 80
Accessory of bench with dumbbells - 3x8 with 25 lbs
30 minutes walk on treadmill
The squat was a little rough. Now the weight is up higher it's much slower and harder to push up. Plus my back and shoulder were a bit cranky today after spending most my shift putting up sales tags. Not sure about increasing next time. Lately I've been doing the same weight twice in a row before increasing on squats but as it's getting harder, a pause or deload might be in the future. Failed at bench. Barely got the 5th rep on the first set and knew I would make all 5. However, 80 is feeling easier than it did last time. And 80 didn't feel too bad on rows even though 75 had felt challenging last time. I used the little platform spot again instead of picking up off the ground. We'll see how next time goes.
0 -
Today's lift was a bit 'meh'. Last night in bed I'd thought, "I'm so fed up of thinking about weights and reps and calories and protein - I think I need a break.
Squat 6,6,6 @ 89lb. I did 6 because I'd accidentally not put enough weights on.
Squat 5,5,5 @ 139.5lb. I think that this needs to stop, I'm not getting low enough to be doing any good, I'm sure.
OHP 5,5,5,5,5 @ 46lb. Again after failing at the next weight up.
Dead 2 @ 178lb because I can't tell the difference between the yellow 15lb plate and the blue 20lb plate. I did two and thought, "*kitten*, I just can't do this". Decided to take a break to compose myself and realised I'd used completely the wrong plates. Thank god.
Deadlift 5 @ 150lb Phew.
So... I need to have a think and consider shaking things up a bit or having a break.0 -
I posted this once and it disappeared!
Squat 5x5 @ 62 lbs
Press 5x5 @ 50 lbs
Row 5x5 @ 50 lbs
Accessory lifts
Bicep curls 3x10 @ 30 lbs
Tricep kickbacks 3x10 @ 16 lbs
Tricep extensions 3x10 @ 15 lbs
Chinup Walk the Plank 5x8
The new squat rack definitely makes bench press much easier. I guess I am not wasting effort in just getting the bar into position. I'm usually not one for New Years resolutions but one goal I have for this year is to do a pullup. Started Scooby's progression if anyone wants to join me!
Dawn--the weights you are lifting are very impressive!
Hope everyone stays safe and has fun!0 -
Went in for a quick pistol progression workout with a push-pull element added!
Close grip bench (this is the push)
every 30s for 5 mins 3 reps @ 100lbs (so that's 10x3, the last few were HARD and I had to widen my grip a bit)
narrow bw squat with 1s pause 5x15
superset with 1arm DB row x10 @ 35, 40, 40, 45 (this is the pull)
20' box stepdowns with a 20lbs KB on the front rack on opposite side
3x6, 6, 8 (then up to 10 with only bw)
superset with bar hollow hang ~30s
pop-up squats w/ 20lbs KB as a counter-balance: 8/ 10 / 8
superset with superman 30, 45, 30 seconds
and to finish off, 2min AMRAP of sitouts : 48
Just about to try for 19 unbroken push-ups here........ success! (barely, again xD)
Now I gotta shower and skiddadle. So ready to just have actual days off and not just social engagements. Can I go into hermit mode for a while? I am people-echausted!0 -
Thanks for the help ladies.museumnerd1 wrote: »museumnerd1 wrote: »Reading these posts are so inspirational! I've been having a crisis of confidence lately and took a week off. One of the really strange issues I'm having is fear. I am dead afraid of losing in on squats and going down with the weight on my back. Intellectually I know the safety bars will catch the bar, but I'm having real issues getting over it. I welcome any tips.
Have you practiced failing? It's loud and feels a little weird, but it's was an immense help once I got to the point where I knew failure was a possibility. Now I know what to do and how it will feel, and it's not so scary anymore.
I have, but perhaps not enough. I do think that might help. Thanks!
Thanks for the support with this. I've moved to MadCow for squats, but hit my working set at 195 today, a PR that felt pretty good.0 -
Yesterday was my birthday so decided to try and increase each set of 5 on my squats to see if I could hit 200 - success!
Squats 1x5 @ 180, 185, 190, 195 then 200! Have a form video but the quality is lacking so MAY post it. First three reps I was happy with, last two tipped forward more than I would like.
OHP 5x5 @ 75lbs - upped the rest to 2 minutes to try and help moving forward
DL 1x5 @ 195lbs - I used to feel great about these, not so much now - going to add plates underneath to see if that helps a bit? I feel like me back is curving touching the ground. Strength is more than there so... I dunno.0 -
I'm back after a week away for the holidays. I didn't lift but skied one day, did hot (Bikram) yoga another day, and walked/ran 5 miles two other days. I'm happy I was able to stay active. Somehow through the cookies and huge dinners, I managed to lose a pound. Now I'm glad to be home and back on a routine. I prepped meals for the week yesterday and am feeling good.
Squat 115 (slight de-load from 120) 5x5. It was hard but do-able. Back up to 120 next time.
Row 60 5x5, didn't de-load and felt OK. Will give 65 a try next time. I just want to be able to use the bumper plates and not have to stack the bar.
Bench 75 (slight de-load from 80) 4x5 then the final set at 80. I feel like bench will never be easy. The first rep or two are fine then it's like an elephant sits on the bar for the final reps. Oh well, my heart shall go on. Sorry for inexplicably quoting Celine.
I then did some bicep curls at 30 3x8. Need to make sure I don't flex or else my jacket's arms might blow out
0 -
MissHolidayGolightly wrote: »Need to make sure I don't flex or else my jacket's arms might blow out
i think i mentioned seeing a guy at the rec centre once wearing a tank top that said 'I FLEXED AND THE SLEEVES FELL OFF'. still one of my favourites.
i bought new clothes for interviewing in sometime in june or july (iirc) and the last time i put them on in october, the jacket was definitely more snug over the shoulders than i recalled. on the other hand, once i was home and changing again, i skimmed out of the pants without undoing buttons or zippers or anything - just the belt. i'd gotten so used to wearing leggings and sweatpants everywhere during a whole summer off, i didn't even think about it until i was hanging them up.
0 -
canadianlbs wrote: »MissHolidayGolightly wrote: »Need to make sure I don't flex or else my jacket's arms might blow out
i think i mentioned seeing a guy at the rec centre once wearing a tank top that said 'I FLEXED AND THE SLEEVES FELL OFF'. still one of my favourites.
i bought new clothes for interviewing in sometime in june or july (iirc) and the last time i put them on in october, the jacket was definitely more snug over the shoulders than i recalled. on the other hand, once i was home and changing again, i skimmed out of the pants without undoing buttons or zippers or anything - just the belt. i'd gotten so used to wearing leggings and sweatpants everywhere during a whole summer off, i didn't even think about it until i was hanging them up.
I need that shirt.
I am noticing some of my shirts and jackets are getting more snug in the shoulders, as well. Also, my underwear and some of my suit pants are getting tight because my caboose is standing up nowadays. I laugh because if I were still into the whole, "Eat little and cardio" mindset, I'd freak out but I'm not and I think I look good.0 -
Everyone is doing awesome. Ending the year with some strong lifting.
Scientific - Thanks. It's fun though I'm getting close to deload time on nearly all of them. I'm enjoying the workouts and my coworkers often cheer me on when I tell them what I lift.
logg1e - Guess I'm not the only one with a math fail. I did that with deadlifts though just a 10 lbs different. I could lift it but it felt way heavier than necessary. Then again, I didn't realize the error till I was doing my cardio and thought it over. Oops. I've done this on squats too, increased by 10 instead of 5 one time cause i didn't add things up right.
Lifting and deficit have been good to me so far. Actually, I need more workout pants/shorts. The ones I wore last night were rightish 30 lbs ago, so I had to keep pulling them up throughout the workout. I'm running low on things I can wear gym wise, though I have more than enough regular clothes as I mostly just wear work uniform (which is too big but it's just a t-shirt). I have lots of leggings too and really like them now. 2/10$ plus it was from work so employee discount. Good times.0 -
DawnEmbers wrote: »
logg1e - Guess I'm not the only one with a math fail. I did that with deadlifts though just a 10 lbs different. I could lift it but it felt way heavier than necessary. Then again, I didn't realize the error till I was doing my cardio and thought it over. Oops. I've done this on squats too, increased by 10 instead of 5 one time cause i didn't add things up right.
It's OK ladies, girls are bad at math 0 -
Was out most of yesterday and didn't eat much so kinda felt it in my lifts today *sigh*
Squat 5x5 @ 155lbs
OHP 5x5 @ 60lbs
Deadlift 1x4 @ 200lbs then waited a little and pulled the fifth one - just cos lol
Will stay at these weights for a little, form needs work when the weights get heavier
Have a great day all x0 -
Good job everyone!
Even though my eating has been off, I have been lifting through the holidays. I added weight to my routine today (I intend to stay at this added weight at least for this week)...though I did yawn at one point lol
Psych, I agree...form does tend to get compromised as weights get heavier.
0 -
MissHolidayGolightly wrote: »Oh well, my heart shall go on. Sorry for inexplicably quoting Celine.
This made me laugh out loud.
***
I have plans to go to the weird vacation gym again today, but I don't really want to that much. Think it has more to do with just wanting to be home already than not wanting to lift. But still. Meh. Will update you all later --
C.0 -
So, the theory that those days where you just don't wanna end up be the best continues to hold true. Pretty rad workout tonight, even in the weird vacation gym. (@ Canadian and anyone else who wonders why it's weird -- it's super packed with equipment, which is super old and rusty, with wood boards nailed to the floor under the racks, the dumbbells are so old and used up that you just have to hope they're in the right slot otherwise there's no telling what weight they are since the numbers have rubbed off, and people are obsessed with wiping down every surface with Simple Green -- like *obsessed* -- they must go through gallons of that stuff every day. One day there was a toddler in diapers running around, pulling on machines and dropping half-chewed cookies in the corners. They try to charge you one price on the internet, one price in the morning, and one price in the afternoon. It's just weird.)
Workout B (i.e. I freaking love deadlifts day!)
Squats - Warmups, 5x5 @ 110 lbs.
- First set was pretty darn hard, but then I loosened up and they came together. I got the rack in front of the mirror today and was pleased to see that my knees aren't caving. I still *feel* like I'm going deeper than it looks, but since I feel pretty good about it, I'm not going to worry. Extra depth will come.
Overhead Press - 4x5 @ 47.5, 1x3 @ 47.5
- Yup, failed the last set. Tried someone's "hold a grape in your butt cheeks" advice and it definitely works! (Sorry - can't remember who that was and don't feel like scrolling through everything again.) Felt kind of arch-y on the fourth and fifth sets, so I'm totally fine with repeating at this weight. It took me so freaking long to get here, I think I'll be happy to hang here for weeks if necessary!
DEADLIFTS - Warmups 1x5 @ 135, Working sets: 1x5 @ 160!
- Rad rad rad rad rad rad rad! RAD!
- That is all.
Accessories:
Bicep Curls: 2x12 @ 13 lbs., 1x10 @ 13 lbs. (My left arm was d-o-n-e done!)
Skull crushers: 1x12 @ 20 lbs., 2x12 @ 25 lbs.
Then the two-mile walk home.
xoxox,
C.0 -
MissHolidayGolightly wrote: »It's OK ladies, girls are bad at math
Women are not bad at maths! Nor are girls for that matter.
(Just bad at colours, in my case!).
0 -
Just figured out that the walk home from the weird vacation gym was actually 2.6 miles instead of just 2. Awesome!
0 -
MissHolidayGolightly wrote: »It's OK ladies, girls are bad at math
Women are not bad at maths! Nor are girls for that matter.
(Just bad at colours, in my case!).
Don't worry, I'm only teasing. Carryover from the women and muscle thread.0 -
Awesome job @crabada! I bet you'll start missing the scent of Simple Green once you're back home, lol. The gym does seem weird but it's cool that it actually has a barbell and racks. Usually hotel gyms are restricted to cardio and a some small dumb bells. Unless you've just found a regular gym to use.0
This discussion has been closed.