Daily check-in: Something catchy that rhymes with January!
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Nice thread title.
Honestly, it amused me when I first saw it.
Went to gym tonight after 8 and it was rather empty so got things done fast. Workout B accomplished and some cardio.
Squat - 5x5 @ 135 - It was tough but I did it. The big plates even, which do look kind of cool. It didn't feel heavy till I actually got down into the squat but made it though all 5 sets. Even caught a head nod from a guy after one of them.
OHP - 5x5 @ 50 - It looked so tiny after the squat with those 2.5 plates, hehe. De-load so was easy enough.
Deadlift - 4x5, 5x5 @ 145 - Decided to go down and do 145 after my miscalculation last time and oops. I almost fell back on that first set somehow. Ended up unsteady on my heels while holding up the weight longer than usual to get together. So, I put it down and moved the bar back to a good spot again, took a breather and did a do-over.
120 Leg press, just for fun.
Might do 145 again next time just to be sure on the deadlift and most others are getting de-loads, even squat. It's doable but I'm not quite ready to full on fail at that so I'm going to bump it down and work back up a little while I do that on OHP and bench.
Now to think of some goals for 2015.0 -
i'm going to not-lift for a few days, but i've been working on my left shoulder and it was better enough today for me to try planks again. oooghf.
also been pvc-pipe rolling my quads because of tightness plus some kind of groin pull thing. OW.0 -
@canadian--I am going to start doing Joe Defranco's Limber 11 youtu.be/FSSDLDhbacc to help with my hip flexibility for squats. Some of these routines might help your groin pull thing.
Todays workout:
Squats 5x5 @ 67.5 lbs (better form; lowering the bar slightly decreased my forward lean).
Bench 5x5 @ 52.5
Row 5x5 @ 52.5
Bicep curl 5x8 @ 30 lbs
Tricep kickback 5x8 @ 16 lbs
Tricep extension 5x8 @ 15 lbs
Third World Squat 5x8 (hip flexibility)
Chinup Walk the Plank 5x8
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I wasn't really feeling it today. It felt a bit like a chore.
squats 5,6,5,6,5 @ 112lb
ohp 5,5,5,5,5 @ 46lb (this was a deload but still difficult).
deadlift 5 @ 150.5lb (going to deload this next time).
I also added some core and abs exercises before my stretches, using the suggestions at the top of this forum.
Not really sure where I'm heading with my weights at the moment![:\](https://community.myfitnesspal.com/en/resources/emoji/confused.png ":\")
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Last night I decided I was going to skip my workout and then I did it anyway... a little odd but I will take it.
Squat 145 lbs 5x5
OHP 70 lbs 5/5/4/3/1 That was really heavy.
DL 195 lbs 1x5 Glad I got it, I really didn't want to have to deload those guys
I went back to clean up (aka rerack the bar and weights from DL's) and pushed out 10 OHP with just the bar just to add some volume after my lack luster OHP performance.0 -
Squat-warm-up at 5 X 45, 5X5 90 lbs
Bench 5X5 @ 75 lbs-this is starting to get hard
Row 2X5, 3X3 @ 80 lbs-I always feel like I'm doing this one wrong
I was an accidental a-hole at the gym today. I saw the empty squat rack(yes, singular, our gym only has one) w/ no weight set-up or towel or anything and hopped on over. Turns out this one guy was using it-he went over to help his lady friend(I dunno if they were together, or just friends) with some of her workout when I came in, so I didn't see him. Felt really dumb afterwards.
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here, this'll make you feel better . . . i'm starting a gym "gaffes thread". for confessional/penance-y purposes.0
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First workout of 2015! Garage Built Body Day 1!
3 rounds of 50 seconds work/10s rest 9well, was more of a 45/15 if I'M honest with myself)
- Double rack KB squat x 20lbs 23 / 4 --> regressed to 20lbs goblet x 15 / 23 (still goblet)
- Push-ups 16 / 15 / 14
- Recline Rows 18 / 14 / 16
- Double KB RDL (20lbs) 21 / 24 / 23 (those were really easy...)
- Plank jacks 37 / 0 (just held the plank) / 35
Then did 8 rounds of 20/10
- Sit-outs (77 total)
- Hollow rocks (61 total)
My abs hurt soooo bad at the end xD
Finished with 95x5x5 of barbell squats, messing around with feet and bar position. So far my strongest stance seems to be relatively narrow (might be less than shoulder width) with toes pointed out and a high bar. I also get the best depth from there. We'll see if that holds as I go up in weight. Thinking of going with a 10lbs increment per session, drop to 3 reps, then repeat weight at 5 reps. Will slow to 5lbs per once I hit 135. I think that's reasonable.0 -
DawnEmbers wrote: »Deadlift - 4x5, 5x5 @ 145 - Decided to go down and do 145 after my miscalculation last time and oops. I almost fell back on that first set somehow. Ended up unsteady on my heels while holding up the weight longer than usual to get together. So, I put it down and moved the bar back to a good spot again, took a breather and did a do-over.
I'm *pretty* sure you're only supposed to do 1 set of 5 on the deadlifts. Or was that just ICF? You must get really hungry on the days you do these O_o
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1st workout in 2015, 2nd workout since my accident and was able to make progress. I decided on 70 lbs. for squats, tried 50 again then 65 and was just too light, but then once I set them up for 85 next time I couldn't resist doing couple of sets, so 85 will be my weight next time unless I go up another 5, we will see. Deadlifts were easy at 70 but that is where I started again, definitely going up on them next time. OHP was no problem at 50. Overall I am satisfied that I am not hurting myself and am making good progress. I can increase curls next time too, increased reverse curl today.
Workout B (Fri)
Overhead Press, Barbell - 5 x 5 - 50
squats 5 X 2 - 50
squats 5 X 1 - 65
squats 5 X 5 - 70
squats 5 x 2 - 85
Deadlifts 3 x 5 - 70
Overhand Curls 5 x 5 - 50
Leg Extensions 5 x 5 - 50
Reverse Curls 5 x 5 - 55
Dumbbell Skis 5 x 10 - 400 -
I've generally been feeling rather lazy since I got home from Hawaii. Sleeping in much later than usual and not very motivated to do anything at all besides wander the Internet and watch bad television. I'm kind of a grump, to be honest. Was actually looking forward to getting the gym today, despite said laziness.
First workout of 2015 - StrongLifts 5x5 / Workout A
Squats - 5x5 @ 115 lbs.
- Knees don't appear to be caving, so I'm pleased there. I feel like I'm getting as low as I can at the moment, even if it's not quite below parallel. I figure this will come if I continue to push myself, and it's not like I'm doing quarter- or half-squats. I'm also going to be working on flexibility this year, so that should also help.
- These weren't easy, but not terrible either. But they *did* bother my left arm in the bicep and wrist areas. I think it's probably time to get back on the massage table for a few sessions.
Bench Press -- 5x5 @ 70 lbs.
- What the hell? These were weirdly hard. Considering I just deloaded from 82.5 (after my third failure at that weight), I don't know why these didn't feel easy peasy, but they sure didn't.
- I played with my grip a little bit and was trying to pay more attention to keeping my elbows in check, so maybe they just didn't feel natural because of that? Who knows. But I had to have a stern talking to with myself after about set three to remind myself to get my head in the game.
- Bottom line: MEH.
Rows -- 5x5 @ 70 lbs.
- Also decided to deload here because my form has just been feeling off, and I kind of like when my bench and rows are the same. Makes it possible to just use the same bar. (I know, how lazy is that?) Though today I didn't since all the other benches were in use. So I had to unload about 250 lbs. off another bar and then load up my puny little 70 lbs. Anywho, I digress...
- These felt pretty good, actually! (You know you're in trouble when OHP or Rows are the best lift of the day!) I took a peek at the video on the app and realized that I was getting way too low in my stance on these. So I stood up a bit, kept my back parallel to the ground, and was definitely pleased with how much better, easier, and more engaging these felt. Imagine that!
Accessories:
Bicep curls: 3x12 @ 12.5 lbs. / Skullcrushers: 3x10 @ 30 lbs. (Alternating sets)
- I'm always at failure by the time I get to the 11th and 12th reps in my third set of curls. Any suggestions on how to improve here? I feel like I've been using 12.5 lbs. forever. (And that's 12.5 lbs. in each hand, not total.)
- Oof! Skull crushers were just hard today.
Plank: Um, yeah. Made it a whole 35 seconds. Big fat
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DawnEmbers wrote: »Deadlift - 4x5, 5x5 @ 145 - Decided to go down and do 145 after my miscalculation last time and oops. I almost fell back on that first set somehow. Ended up unsteady on my heels while holding up the weight longer than usual to get together. So, I put it down and moved the bar back to a good spot again, took a breather and did a do-over.
I'm *pretty* sure you're only supposed to do 1 set of 5 on the deadlifts. Or was that just ICF? You must get really hungry on the days you do these O_o
I usually only do one but I messed up and almost fell backwards. So, I repositioned it and tried again. Wasn't going to let 145 lbs defeat me when I'd already lifted 155 before. Though I've done 2 sets before cause all that effort of getting set up seems like a lot for 1 set. And mine is nothing compared to all the stuff you do. 0 -
DawnEmbers wrote: »DawnEmbers wrote: »Deadlift - 4x5, 5x5 @ 145 - Decided to go down and do 145 after my miscalculation last time and oops. I almost fell back on that first set somehow. Ended up unsteady on my heels while holding up the weight longer than usual to get together. So, I put it down and moved the bar back to a good spot again, took a breather and did a do-over.
I'm *pretty* sure you're only supposed to do 1 set of 5 on the deadlifts. Or was that just ICF? You must get really hungry on the days you do these O_o
I usually only do one but I messed up and almost fell backwards. So, I repositioned it and tried again. Wasn't going to let 145 lbs defeat me when I'd already lifted 155 before. Though I've done 2 sets before cause all that effort of getting set up seems like a lot for 1 set. And mine is nothing compared to all the stuff you do.
Oh, the way you wrote it I thought you'd done 4 sets of 5 at 145 and then 5 more at 150!
I think Ima do a video of how I setup for deadlifts for you guys. It really isn't that much of a struggle IMO! Lol0 -
I've generally been feeling rather lazy since I got home from Hawaii. Sleeping in much later than usual and not very motivated to do anything at all besides wander the Internet and watch bad television. I'm kind of a grump, to be honest. Was actually looking forward to getting the gym today, despite said laziness.
First workout of 2015 - StrongLifts 5x5 / Workout A
Squats - 5x5 @ 115 lbs.
- Knees don't appear to be caving, so I'm pleased there. I feel like I'm getting as low as I can at the moment, even if it's not quite below parallel. I figure this will come if I continue to push myself, and it's not like I'm doing quarter- or half-squats. I'm also going to be working on flexibility this year, so that should also help.
- These weren't easy, but not terrible either. But they *did* bother my left arm in the bicep and wrist areas. I think it's probably time to get back on the massage table for a few sessions.
Bench Press -- 5x5 @ 70 lbs.
- What the hell? These were weirdly hard. Considering I just deloaded from 82.5 (after my third failure at that weight), I don't know why these didn't feel easy peasy, but they sure didn't.
- I played with my grip a little bit and was trying to pay more attention to keeping my elbows in check, so maybe they just didn't feel natural because of that? Who knows. But I had to have a stern talking to with myself after about set three to remind myself to get my head in the game.
- Bottom line: MEH.
Rows -- 5x5 @ 70 lbs.
- Also decided to deload here because my form has just been feeling off, and I kind of like when my bench and rows are the same. Makes it possible to just use the same bar. (I know, how lazy is that?) Though today I didn't since all the other benches were in use. So I had to unload about 250 lbs. off another bar and then load up my puny little 70 lbs. Anywho, I digress...
- These felt pretty good, actually! (You know you're in trouble when OHP or Rows are the best lift of the day!) I took a peek at the video on the app and realized that I was getting way too low in my stance on these. So I stood up a bit, kept my back parallel to the ground, and was definitely pleased with how much better, easier, and more engaging these felt. Imagine that!
Accessories:
Bicep curls: 3x12 @ 12.5 lbs. / Skullcrushers: 3x10 @ 30 lbs. (Alternating sets)
- I'm always at failure by the time I get to the 11th and 12th reps in my third set of curls. Any suggestions on how to improve here? I feel like I've been using 12.5 lbs. forever. (And that's 12.5 lbs. in each hand, not total.)
- Oof! Skull crushers were just hard today.
Plank: Um, yeah. Made it a whole 35 seconds. Big fat
C.
I noticed today that low bar squats are a lot more straining on the shoulders and wrists than high bar (and that was with 50% of my max, so easy peasy weight). Maybe you could play around with that (it's also easier to hit depth with a high bar squat. On the downside you move a lil less weight tho)
And curls don't progress fast. Biceps are tiny muscles. I barely ever do 'em myself (and I still have some definition there!) The only thing I could say is to go up in weight but down in reps, sort of in a reverse pyramid, maybe? You'll still get hypertrophy with 6-8 reps (and keep in mind you did rows just before. Those pre-exhaust the muscle a bit!) 0 -
Bicep curls: 3x12 @ 12.5 lbs. / Skullcrushers: 3x10 @ 30 lbs. (Alternating sets)
- I'm always at failure by the time I get to the 11th and 12th reps in my third set of curls. Any suggestions on how to improve here? I feel like I've been using 12.5 lbs. forever. (And that's 12.5 lbs. in each hand, not total.)
- Oof! Skull crushers were just hard today.
Plank: Um, yeah. Made it a whole 35 seconds. Big fat
C.
I noticed today that low bar squats are a lot more straining on the shoulders and wrists than high bar (and that was with 50% of my max, so easy peasy weight). Maybe you could play around with that (it's also easier to hit depth with a high bar squat. On the downside you move a lil less weight tho)
And curls don't progress fast. Biceps are tiny muscles. I barely ever do 'em myself (and I still have some definition there!) The only thing I could say is to go up in weight but down in reps, sort of in a reverse pyramid, maybe? You'll still get hypertrophy with 6-8 reps (and keep in mind you did rows just before. Those pre-exhaust the muscle a bit!)
You might try different grips with the bicep curls ie hammer curls or Zottman curls to progress in weights. Your plank at 35 seconds is good to start with. Last year I followed a progression over one month and eventually got up to 5 minutes. It's hard when you first start but it does gradually get easier.
One more thing regarding squats. I agree with krokador about the position of the bar for these. I have been working on both squat depth and forward lean. I have found that lowering the bar slightly has improved my forward lean so be aware of this if you raise the bar. Am doing the third world squat for squat depth. I definitely overdid it yesterday though cause I am sore in hip, groin, and lower back...glad it's a non-lifting day for me today :-)0 -
My first workout of the new year and post vacation (1 week off) felt really weak. I still getting used to using my power cage at home instead of gym equipment. Much more setting up and moving stuff around. SL app recommended a 20% deload so I tried to squat 130 & I failed. My knees buckled and I thought that I was going down! Got the bar back into the rack and did some more warm ups with just the bar. Wow, I need to practice failing, I think. I did OHP @45, 5x5, deadlift @ 95 5x5. Did some burpees to warm up, bicep curls 2x5@45. I tried hip thrusters (I think that's what they are called) with the bar. Felt awkward so I need to work on that some more.0
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Oh man, today was a density day. those are kind of the worst because you don't rest. You just keep going and do as many rounds as possible and I feel like a creaky old woman today. My lower back is super stiff thanks to the walmart trip (waiting in line at the cash register for almost 30 minutes did not do me any favors) and the hour of dishes. I didn't even beat my last scores on this one that were like 2 months back
8 min AMRAP
- burpee x3
- pull-ups x 5 (assisted, obv)
- DB thrusters @25lbs
I managed 5 rounds and 1 thruster (opposed to 6 rounds and 3 burpees). However I did note that I used less assistance on my pull-ups for the first 3 sets, and I AM 6-7 lbs heavier than when I did these, so maybe that's where the 4 thrusters and 3 burpees disappeared
Another 8 min AMRAP
- KB Sumo deadlift high pull @ 24kg (51 lbs?) x 4, 6, 8 ... 16
- HR push-ups x 2, 4, 6, ... 12, 5
From a 16/14 + 11 dl. But I did use a 4kg heavier KB here, so that's 8.5lbs more.
4x40yd sprints with 60s rest in-between which I managed to keep below 14.5 seconds (10yd shuttles) even though the xfit area was pretty crowded so I had to circle people and equipment a bit lol.
finished off with OHP
65x5
70x3x5
70x4 + 3 push press + 3 push jerks -> I wanted to milk this set for all it was worth.
I can safely say there WILL be a foam rolling and stretching session later today. I also wanna go ice skating but I'm not sure. I only had like 5 hours of sleep so maybe I'll just nap this afternoon xD0 -
DawnEmbers wrote: »DawnEmbers wrote: »Deadlift - 4x5, 5x5 @ 145 - Decided to go down and do 145 after my miscalculation last time and oops. I almost fell back on that first set somehow. Ended up unsteady on my heels while holding up the weight longer than usual to get together. So, I put it down and moved the bar back to a good spot again, took a breather and did a do-over.
I'm *pretty* sure you're only supposed to do 1 set of 5 on the deadlifts. Or was that just ICF? You must get really hungry on the days you do these O_o
I usually only do one but I messed up and almost fell backwards. So, I repositioned it and tried again. Wasn't going to let 145 lbs defeat me when I'd already lifted 155 before. Though I've done 2 sets before cause all that effort of getting set up seems like a lot for 1 set. And mine is nothing compared to all the stuff you do.
Oh, the way you wrote it I thought you'd done 4 sets of 5 at 145 and then 5 more at 150!
I think Ima do a video of how I setup for deadlifts for you guys. It really isn't that much of a struggle IMO! Lol
D'oh. Yeah, that does look like it. My bad. I meant 1x4 and 1x5 both at 145. Silly me. Just been tired lately. This is what happens when the closer has morning shifts. lol
I struggle with the 45's for some reason, getting them on and off the bar.0 -
@DawnEmbers I still hate trying to move the 45 plates around. To the point where I won't use them on squats and I will leave my barbell for deadlifts loaded on the floor for a couple hours before cleaning them up (I workout at home so the only gym etiquette that I worry about is... well none
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Workout A
Squat 180 lbs 5x5
Bench 5/5/5/4/5 90 lbs chickened out on the last rep of the 4th set. I really didn't want to wake my daughter up by dropping a bunch of weight on the floor.
Row 5/5/5/4/5 85 lbs again the form was pretty sloppy for the last reps of most of the sets, I foresee a deload on these pretty soon.
I can't seem to get my eating in check. I do well during the day and then I turn into a monster. I have tried eating more in the day so I am not so hungry, doesn't work. I try eating less in the day so that I have spare calories and that just makes my evening binge worse. Le sigh, I think I might give up on the deficit for a while just so I can get myself back in control.
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I can handle the 45's if it's the squat rack or power cage, which is probably weird. In fact, it was pretty fun to do squat at 135 and use the 45's. It's just when the bar is on the ground that I can't maneuver them on and off. Such a struggle and the one time I had to get 4 of them off just to get the bar to where there were only 2 on it.
Workout A - done but kinda meh
Been off lately at work and such, something just is a bit unsettled so things happen like forgetting alphabet (photo orders are put in boxes based on last name) and just other things. I did all the lifts with a slight de-load on them all but it just wasn't strong even with the lighter ones. Even squats but I tried working a little more on depth, hence the lighter weight.
Squat - 5x5 @ 115 to try and get a bit lower but still was tough and slow
Bench - 5x5 @ 75 cause struggling to progress and it felt heavy this time
Row - 5x5 @ 75 I think... I may have done 6 sets. I played around with grip and stance, trying to get this figured out so did a slightly lighter weight than before
Extra:
DB Bench - 3x8 @ 25 Slow but felt okay. Though think the guy on a different bench had planned to use the 25's but I grabbed them for my set. Oh well.
DB Row - 3x8 @ 22.5 since gym has different increment dumbbells and thought I'd try and get the row feeling right but even with DB just, I dunno. Maybe research time on day off when I get one of those (got to work 9 days in a row but have day off Tuesday)
Back bugged me a bit but it was annoying me before work from sitting at the computer and not having heating pad at desk but I got one that works now. mmm heat...
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Hey everyone, great starts to 2015! I haven't been in the group in awhile, but I was doing modified SL for 3x5 for awhile then December was "do whatever I wanted" month while I figured out what I liked doing the most. I've been lifting since August 2013 so I've decided to switch to a Push/pull/legs split this month. I was getting bored with the same SL routines. Also need to drop some weight...
Tested my 1RM yesterday for the first time and got Squat-155lbs, bench-90lbs, and deadlift 175. I've been sick this week and that definitely didn't help, but I've also never failed reps before so it was a good learning experience. I'm going to try and be more active in this group again, I like sharing lifting tips and tricks with everyone!0 -
Llamapants86 wrote: »I can't seem to get my eating in check. I do well during the day and then I turn into a monster. I have tried eating more in the day so I am not so hungry, doesn't work. I try eating less in the day so that I have spare calories and that just makes my evening binge worse. Le sigh, I think I might give up on the deficit for a while just so I can get myself back in control.
Have you tried intermittent fasting? Not that it's a catch-all, but limiting the amount of time I have to eat has been helping me with my PM eat everything in the house problem. I don't eat anything before 10am and stop at 7pm with the exception of a casein protein shake at 8pm (since I usually go to bed around 9).0 -
Fasted lifting this morning
Squat 5x5 @ 160lbs
OHP 5,5,5,4,3 @ 66lbs
Deadlift 1x5 @ 200lbs - finally got all 5 and feeling badass!!
I've been playing around with my deficit, I want to get leaner but not lose out on making gains with my lifts. Feeling quite lean, but want to get rid of some of this wobble - I know that after losing 120lbs it's inevitable that I'll have some left, but I'm gonna try as hard as I can!
Off to buy a new car today!! It's so hot, I'm going to just drive around town all day checking myself out in shop windows lol
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Still increasing...one day at a time.
Workout A (Sun)
Bench press - 5 x 5 - 70
Barbell Row, Bent Over - 5 x 5 - 70
Curls - underhand - 5 x 5 - 55
Squats 5 x 1 - 85
Squats 5 x 5 - 95
Reverse curls - 5 x 5 - 550 -
First workout B today. They gym was super busy and 2 guys who were together were using 2 of the 3 power cages for the whole 45 minutes I was there, and were still going when I left. I couldn't get in to do squats, so I ended up using a hack squat machine with 50 lbs on it. (I had to google to figure out what it was called :P) Not ideal, but I still have pretty back DOMS in my quads, so I don't know how well I would have done with any squats today. I will do them with 50 lbs again in the rack on Tuesday.
Machine hack squats - 5x5 at 50 lbs
OHP - 5x5 at 40 lbs. Used a preloaded bar for this. It was hard to complete and I leaned back too far on the 4th rep of the last set. Now I know what that feels like :P
Dead Lift - 5x5 at 65 lbs. This was much easier than I was expecting.0 -
I went and got a 30 minute back massage and a 30 minute facial/scalp/neck massage this morning. It was soooooo relaxing! I took a nap when I got home from it lol.
Squat Night! I keep calling them "squaks" when I'm talking to myself haha, I'm having one of those loopy nights. I feel slap happy!
3@150, 3@160, 9@170lbs
Sumo DL - 3x10 @ 135lbs
Straight Leg DL - 3x10 @ 100lbs
Planks 3x45 seconds
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