Daily check-in: December why you started!
Replies
-
Confession--I've been a slacker over the holidays!! I haven't lifted since last Wednesday, but I am back at it today. I did get a couple of runs in between then and now, so at least I wasn't too lazy all of my long weekend.
I did deload a bit today just to be on the safe side, but I probably would have been fine staying where I was supposed to be.
Workout A:
Squats 5x5 @ 95 lbs
Bench 5x5 @ 55 lbs
Rows 5x5 @ 55 lbs
Accessories:
Close grip bench press 3x10 @ 45 lbs
RDLs 3x10 @ 55 lbs
Heel raises
Lunges
Cardio:
Elliptical 45 minutes
I hope you ladies all had a wonderful holiday, and Happy New Year!!0 -
I got in a few workouts since Xmas...
Last Friday I tried to go in at 530am only to find out they didn't reopen until 6am! I am a quick 10 min drive from the gym so instead of waiting in the parking lot for 30 min, I got gas, went home and napped on my couch for an hr until my kids woke me up and then we ALL went to the gym. My girls (16mths and 5yo) really like playing at the gym daycare so I took them along with me.
Of course the gym was much busier at 9am then it was at 6am, but I did manage to get in some work.
Squats - 75, 85, 95, 105, 110lbs and then I did 3 reps @ 115lbs!
OHP - 5x5 @ 55 lbs
These felt hard
DL - 1x5 @ 95, 1x5 @ 115, 1x3 @ 120lbs
Yesterday I made it back to the gym and I ROCKED IT!!!
I did an afternoon session so my belly was full of really good foods and I think it really helped.
Squat - 75, 85, 95, 105, 110lbs and then I did 2x3 reps @ 115lbs!
75lbs for warm up feels easy at this point. Funny how just 6 weeks or so ago I was still warming up with the bar. I will be starting my warm up at 85 or 95lbs next time,
Bench - 5x5 @ 65lbs
I did this last after I added in DL just for some fun so I was pretty tired and it was tough!
Rows - 5x5 @ 85lbs
DL - 1x5 @ 95lbs, 1x5 @ 115lbs, 1x5 @ 130lbs!!!
I felt great!!! Cant wait to get to 45lb plates on DL and Squats!!
0 -
Almost there Symba. It's handy when you make it to the 45's on deadlift, for sure.
Today I went to the Les Mill's Grit Strength class. More people were there this time and that includes the older gentleman from the first time I went. He has gone every week, so that's pretty cool. 2 guys total this time and the rest were women. Hard at first to get a spot since some had no idea how much space they needed and such. It was fun but I seem to hurt myself each time I go to the class. Last time I hit my head slightly with a weight, this time I aggravated my right hand/wrist. I have issues from bowling/typing/etc and on the rare occasion it will flair up. Well, I must have held the bar wrong when switch to back squat instead of front cause pain, then I struggled to do pushups on the wall cause the first moment of pressure on the hand didn't feel all that good. It's okay, just a little achy and might have to wear brace for a day depending how things go since freight day is tomorrow.
No SL lifting till Thursday. I work morning shift tomorrow and gym closes at 6 pm for the "holiday". But that's okay, on the first I'll be ready to go and maybe can try those 45's on the squats...0 -
Awesome job everyone!
@ Katro -- I know what you mean about the bar feeling light. I had to move the bar from one rack to another and it felt decently heavy, then I put it on my back for squat warm ups and it was like nothing.
@ Miss Holiday -- Yes, it was a normal gym down the road a piece.0 -
So I was really busy this weekend so it was workout then go visiting on Saturday.
Workout B
Squat 135 lbs 5x5
OHP 5x5 65lbs
DL 195 lbs 1x4
Then I decided to give myself a 2 day stretch off (I had been doing every other day for the last little while). So today was Workout A
Squat 175 lbs 5x5 these felt really good
Bench 90 lbs 5/5/4/5/4 ok for first time at that weight
Row 85 lbs 5/5/5/4/4 form wasn't that great on these for the last rep on any of the sets.
0 -
i'm putting myself on a rest week. i went to the gym today but my heart just wasn't in it and it's been a couple of sessions now of me just kind of wandering around with my brain and everything else going 'meh'. it's that thing where your head sort of still knows what the right form is, but your nervous system and your muscles just can't seem to find it and really can't be got to pretend that they care. so, rest time.
anyway, for what i did do today, it was basically squats, and then i came home. that was basically the only reason i went. because 100lbsquatsbyyearend and i said i needed more than one fluke workout before i'd let myself claim it, and that means one more either tonight or tomorrow because i'm sometimes stubborn that way. another sign of when i need a rest week: pointless pouring of good energy down a slightly-bad hole.
i did 2x5@45, 2x5@65, 2x5@70, 1x5@95, and then the full 5xgrinditout5@100 pounds. it really wasn't very pretty, but i don't think there were more than 3 reps in the whole thing that were really egregiously risky/bad form. the first two or three in every set were actually really strong, but then things would start to degrade. the very last rep of the very last set was very very extremely ugly. it's time for a break.
in the interim i'll be riding my studded-tires bike for a while. and that honestly is a pretty good leg workout just in itself.0 -
That is so awesome Crabada! Everyone is finishing out the year STRONG!!!
My final session for 2014:
Squats 5x5 @ 65 lbs
Press 5x5 @ 47.5 lbs
Deadlift 1x5 @ 100 lbs
I repeated the deadlift weight since it felt kind of too heavy at 110 when I started to lift it. I have had back problems in the past--don't want to go through that again :-)
Chinup Walk the Plank 5x8--progress is slow with this--don't know if I am seeing improvement with this yet. You are supposed to continue until you can lower yourself slowly in a controlled manner. I am definitely going to be a while with this. Any suggestions to help move this along?
Happy New Year Everyone!0 -
@katro: IHOP day made me smile. Good memories :-)
Awesome 100 lb squats canadianlbs!!!0 -
Squats 5,6,7,6,5 @ 101lb
Bench 5x5 @ 61.5lb (a couple of these were slooooow)
Rows 5x5 @ 62.5lb
I then messed about with the dumbells and some triceps extensions and pec flies. And I did 30 Russian twists (with 11lb) 30 stomach crunches and 30 more twists.
I'm going to research some proper auxiliary exercises for those abs I can feel coming up and the lifts I'm struggling with (Bench and OHP).0 -
@canadianlbs congrats on making 100 lbs officially and enjoy your time off. The mental aspect of progressive lifting can be very challenging.
@katro111 IHOP > OHP for sure!
@ScientificExplorerGirl I had to Google Walk the Planks - seems like a good way to work up to doing a full chin up. Bonus of Googling this, I got to see screen shots of a shirtless man in a Gilligan hat performing the steps.
@logg1e great ab workout! Russian Twists are one of my favorites.0 -
I'm going to feel them in the morning MissH!
Congratulations and a heartfelt thank you to all who post and inspire and encourage me with their dedication, their patience, their teaching and their achievements.0 -
Last workout of 2014 this morning ~
Workout B
Squats - Deloaded to 110 so I could completed 5x5, so I did 1x 5 @ 85lbs,1x5@ 95lbs, and then 5x5 @ 110lbs
-
OHP - This was just comical this morning...no strength. Was supposed to be at 60lbs, but had to drop back to 55lbs to complete 5x5
DL - 1x5 @ 95lbs, 1x5 @ 115lbs, 1x3 @ 130lbs.
I really think the afternoon session made a HUGE difference.
It has been so hard to get up these last couple weeks, it has been super cold, holidays, etc. Ready for the new year and spring to be on the horizon.
Happy New Year to all you amazing and inspiring ladies!0 -
-
Had my first fail yesterday. My core was dead after an hour of horseback riding and just couldn't get out of the hole at 185 on my second set. Deloaded to 155 (working weight of my lifting partner) to finish.
So...
Squats - 1x5@185, 1x4@185, 3x5@155
Bench - 5x5 @ 105 - surprisingly easy, but seeing as I deloaded last week it makes sense
Rows - 5x5 @ 90 - the weak core made these eh, just wanted to get out of there.
I'll be happy when these holidays are over!
0 -
Squat 120 4x5,3 I just didn't have it in me on that last one. But I felt pretty good.
OHP 55 4,5,5,3,4 did EMOTM with these and felt good. I almost skipped OHP because I didn't feel like it and my shoulders and armpits are sore from yoga. But sucked it up and glad I did.
Deads 185 1x3 but they were ugly. A guy came up to me and asked if he could give me advice, and after I agreed, he said to focus on lowering my butt and straightening my back. He also said it helps him keep his back straight to look up a little. I was a little embarrassed to get caught with poor form but I appreciated the wake up call because I was moving up on weight and letting my form go to hell. I tried to do another rep with his advice in mind but I was too beat. I de-loaded to 175 and still couldn't do it. De-loaded again to 165 and was able to get a rep in with good form. Looking up did help. I am going to drop back to 165 and maybe progress more slowly (5 instead of 10).
I went in the late morning Monday and Wednesday because work is dead this week but I don't think it's working out for me. I got really hungry during my workouts and my energy went away quickly. The gym is busier after work (and will be worse come next week) but I feel better in the evening after I've eaten more.
I'm also going to start reading starting strength more seriously this weekend (I guess this can be my NY resolution). Want to evaluate my form and tweak as necessary. I might switch over to that method as I keep stalling on 5x5 around these weights.
0 -
Last day of the year, last transition day, went in and did some pull-up work
3 sets of 10 turned into 4 sets of 10/8/10/7 with varying resistance and chin/pull alternance. My bw has gone up and it shows on these
worked up to 225 on deadlifts, did every 45s for 6 minutes of 1 rep but had to go down to 215 for reps 5-6 and 205 for 7-8. I went in way too heavy/quickly there. It was nice to try and overshoot for once as I'm trying to get a feel of what I will do with GBB to keep my form/motor skills to date and I don't wanna spend much more than 15 minutes on any barbell lift including warm-up and I need to keep myself fresh for the KB stuff.
Moved on to submax neutral grip recline rows 12, 9, 9
superset with hollow rocks x25 and I tried to do a few reps with my arms overhead (last progression before weight) but am still working on those xD
Then 3 rounds of submax hand release push-ups 13 / 12 / 13
superset with 45s side planks on both sides - the first side I would do was definitely shakier (shoulder being pre-tired and all) so I alternated that, but kind held it for time on all rounds
then 3x400m row sprints (took about 1:40 each with ~75s rest)
and I'm just about to attempt 20 push-ups in a row as I am typing this. Didn't wanna try while I was still at the gym cuz the HR push-ups really took a toll. Not too confident here either but hey, you'll never know until you try! I got this! ..... 17. With 2 small rests in a downward dog position
Well there is always tomorrow. I did say by january 1st! xD
0 -
My last workout of 2014 and my first since my accident (I was hit on the drivers side by a big truck which gave me left side whiplash), although I have not stopped walking or using the treadmill other than for 1 week after the accident. Felt weird lifting 50 lbs. with everything and also only 10-20 second recovery time, felt like speed lifting, but I have to let my left side get back up to speed, so one step at a time. I know from having whiplash in the past when somebody rear-ended me when I was stopped at a red light that using your muscles is the best way to recover. After the first week I did some wall pushups and things like that and used barbie weights, but now I am ready to start serious recovery. Happy New Year to everybody!
Workout A (Wed)
Squats 5 X 2 - 35
Squats 5 x 5 - 50
Barbell Row, Bent Over - 5 x 5 - 50
Bench press - 5 x 5 - 50
Curls - underhand - 5 x 5 - 50
Reverse curls - 5 x 5 - 50
Inclined ab crunches - 1 x 100
Dumbbell Sidebends (left side only) - 5 x 5 - 200 -
Inspiring as always ladies.
perseverance, good luck on your recovery and congrats on being able to lift aagin.
DawnEmbers, how do you like Grit class? How does it compare to Body Pump? I've been seeing it advertised but haven't found a good time to go check it out yet.
I've been doing the workouts but have just lurking on the group because I've been busy with festivities and at work. I've also been eating like a crazy person and not doing any cardio since the week before Christmas due to holiday events and getting sick. The scale has suffered but my lifts are going great, which is amazing after struggling for the few weeks before the eating fest. I just hope I dont start stalling too quickly after I get my diet in order.
Anyway today's working sets were:
Squats: 5x5 at 120lbs
Bench: 5x5 at 82.5lbs
Rows: 5x5 at 75lbs
On Monday, I almost got 5x5 at 62.5 for overhead press but missed the very last rep which I think I could have gotten if I wasn't so impatient and waited half a min more before doing my last set. But I did get 1x5 for 160lb deadlifts (yay) even though I somehow scrapped some skin off of the area between my thumb and pointer finger. I looked down and i was bleeding. Totally worth it though because the 160 deadlifts felt awesome.
0 -
canadianlbs wrote: »
Thanks @ canadianlbs! I just did SO good a couple days ago, this felt weak to me. But I also recognize how far I have come since starting in August and give myself a HUGE pat on the back!
0 -
I'm so proud to be among this amazing group of women. You have made me smile, made me push myself, made me feel strong and confident, and made me feel like I'm a part of something special.
I
you all so much!
Here's to a fantastic 2015!
xoxox,
C.
0 -
I backed off of doing straight up strong lifts and focused on listening to my body after getting some hip pain a couple weeks ago. I continued with the exercises, but I did more warm ups at lower weight and higher reps, and maybe one or two high weight sets. I think it was very helpful. I went back to stronglifts format this week.
12/31
Squats: 5x5 @ 135 new personal best
Bench Press: 5x5 @ 92 new personal best, and I got to try out my new fractional weight set
Barbell Row: one set at 82, then I backed down to 80
12/29
OHP: 5x5 @ 62
Deadlift: 3 reps at 140 - I've been stuck for a while trying to get a full 5x5 @ 140
Happy New Year everybody!
0 -
Inspiring as always ladies.
perseverance, good luck on your recovery and congrats on being able to lift aagin.
DawnEmbers, how do you like Grit class? How does it compare to Body Pump? I've been seeing it advertised but haven't found a good time to go check it out yet.
I've never done a body pump class. This was the first class I tried at the big gym. Before that I'd only really tried spinning (once cause my mom likes it and it was awful) and zumba but that was back in small town wyoming. Slightly different crowd. I have been meaning to catch a zumba one at the gym here but haven't found the right time with my work schedule.
I like the class. It's different and hard cause I can't do things like push-ups well. It's only 30 minutes but takes quite a bit of effort. I'll probably go on occasion when I can and it involves some lifting, which is nice. Light weights but lots of squats and such with the weights, more repetition.0 -
Wow! It looks like you ladies rock! Very impressive!!
Lifting was great today! I guess the gym is getting full because of new year resolutes, but it is always the routine that, by March, the gym becomes as empty as it always is
This is my second month of SL, and, even though I no longer fail, I have not moved from the empty Oly Bar (to adding plates)
I tried adding 5 lbs. to it, and I could only do 3 reps....I am thinking to do the 3 reps for the 5 sets, and keep at it until I no longer fail.
I am steadily albeit slowly adding weights for the other exercises, and always working on form!
Lift on, ladies!!0 -
Wow! It looks like you ladies rock! Very impressive!!
Lifting was great today! I guess the gym is getting full because of new year resolutes, but it is always the routine that, by March, the gym becomes as empty as it always is
This is my second month of SL, and, even though I no longer fail, I have not moved from the empty Oly Bar (to adding plates) I tried adding 5 lbs. to it, and I could only do 3 reps....I am thinking to do the 3 reps for the 5 sets, and keep at it until I no longer fail.
I am steadily albeit slowly adding weights for the other exercises, and always working on form!
Lift on, ladies!!
Well, you're supposed to try to add 5lbs for 2-3 workouts even if you don't hit the 5 reps and then deload if you can't hit 5x5. I take it you're talking about OHP? If you,re really stuck, maybe switching to dumbbells for a few workouts would help? If you don't have access to fractionals, this might be a way to work around it.
0 -
I'm still around doing my workouts. I had a week off and started using my power cage at home. Suddenly the lifts feel more difficult, like the weights are much heavier. After almost buckling under squats last week I've decided to start the program over to concentrate on form. I know that I have not been doing squats low enough. Did 120lb deadlifts 2 days ago, that felt good! I am trying tomeat at a deficit so maybe that is why my lifts are weak.0
-
Oops, wrong month, haha!0
-
I'm still around doing my workouts. I had a week off and started using my power cage at home. Suddenly the lifts feel more difficult, like the weights are much heavier. After almost buckling under squats last week I've decided to start the program over to concentrate on form. I know that I have not been doing squats low enough.
i'll come in with you on this. i went back on monday (hopeless, too crowded) and then again properly today, and idk why a only week off has done this but i just totally suck. i AM more flexible, and my scalene muscles seem to have calmed down a lot. plus, i'm here to attest that these days i have lats. so i'd just naturally assumed all that would translate to 'stronger'. mcnope. seems to translate to 'weaker' hopefully just until i get the new mechanics together a bit. so i'm doing pretty much the same thing you are.
the 'other' rec centre was - i swear to the groke - completely, totally empty when i went in. musta been around 7pm and i was the only person in the whole room. i'll deal with slightly-grungier-and-not-so-yuppie plus lame-squat-rack-with-manual-adjust-on-everything if i can get this. but i really needed to be on my own without witnesses for the way today went.
workout x.
squats: (eventually) 5x5@75. but do you know what it took me to get to where my form was even close to adequate for doing that? it took 4x5@45, 2x5@65 and a whole bunch of in-between bodyweight. plus stretching and practicing and i forget now what-all. it wasn't even a issue of weakness (although it was that). it was just general, universal, all-around suck. you'd think i'd never even heard of doing squats before, or looked up a single fact about them. warming up and getting even near my pre-xmas form took forever. and even then i feel like they were all quads. it's like my body's forgotten how there's such things as hamstrings.
bench: 3x5@45, 5x5@55. that wasn't as bad as i'd been prepared for it to be. my heaviest bench ever has been 70, i think, and it was all coming together nicely back then. i'm disorganized and confused about form again atm, mostly about where on my chest to bring the bar down to each time (too high flares my shoulders and me no likey). but i also think that i was just having a general bad day and that this will improve. plus, the trigger point release work and all on my shoulder has to have altered my mechanics a bit, so i wasn't too thrown off balance by 55.
ohp: fixed barbells only at this gym. the weaker-not-stronger thing is especially disappointing wrt this one. i did one set at 45 before even starting my squats, but when it came to the real thing i warmed up with 30lb and then did 40 as my working weight. hit and miss, but i don't htink i did anything really insanely awful form-wise. don't think i did anything very stellar either, mind you.
rows: eff the effing rows is still my heart chant. but whatever is wrong with me i didn't seem to be capable of getting anything else together back-wise, and i do think that back is on the edge of becoming my new weakest link. so i sucked it up, used the fixed 40lb barbell that doesn't go anywhere near the floor at full hang, and did 5xatleast5every set. again trying to focus on form and the whole shoulderblade squeeze at the top and all that.
i have realised one thing. the shoes i've been using are dangerous. they're airwalks, flat as boards which is great. but they have slippy soles, and that could very well be how i did whatever i've done to the very top end of some major quad muscle. i remember saying that my right foot had inexplicably turned itself outwards while i was down in the hole . . .
discouraging day. but i'm back and the thing is: i've been down here flailing and feeling all drab and discouraged before, and i have dug in and learned on the basis of it before, and made progress from there.0 -
Yes, rows suck but I usually do them fast and get that nice endorphin rush. Your feet might indeed be pivoting out a bit due to the slipperiness. Maybe time for new shoes? I'm experimenting with getting into the hole to get out of it. I have not been getting low enough with squats and am using just the bar and *really* trying to get down there. I have to concentrate on spreading my feet outward so my knees don't cave in. Goodness, so much to think about. I've incorporated front squats and good mornings to my routine,too.0
This discussion has been closed.