Daily Check-in: Time March-es on
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Hey all!!
I was off work today and I'm so grateful I was. I got to sleep a little longer.
Squat: 1x5 @ 45, 1x5 @ 65, 1x5 @ 85, 5x5 @ 105
BP: 1x5 @ 45, 5x5 @ 65
Row: 5x5 @ 65
I also did:
Back extension: 3x8 holding a 25-pound plate
Diagonal wood chop: 3x8@ 20
Leg lifts: 3x8
15 minutes HIIT on the treadmill
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Nice workout tonight.
Workout B (Mon)
Flat Dumbbell Fly - 5 x 5 - 40
Bench press - 1 x 5 - 100
Bench press - 1 x 5 - 95
Bench press - 5 x 5 - 90
Squats 5 x 5 - 175
Deadlift 1 x 5 - 90
Deadlift 1 x 5 - 1900 -
@sumba11239 I hope your little one starts feeling better soon. Sick kidlets are so heartbreaking
Sunday was a long run (for me) 7k it was slow and icky and my heartrate monitor watch decided to lose its battery cover so boo urns
Today was ohp day 3
55 lbs x3 65 lbs x3 70 lbs x4 then 3x8 at 45 lbs
not too bad but I did notice some soreness in my shoulder that I had most of the day.
Then 10/8/6/4/2
bentover rows 65 lbs
assisted pull ups
hanging knee raises
high knees
My grip was pushing the limit on this and my assisted pull ups where closer to assisted negative pull ups, I just don't have enough bands to assist me enough.0 -
Mondays are always my day to drag (not really a unique statement). But I'm always happy when I get home!
Squats - 2x10 at 45 WU, 5x5 @ 80lbs. Felt good.
Bench - 5x5 at 75 lbs.
BB Row - 5x5 at 60 lbs. Decent...still just don't like these.0 -
This week is going to be crazy hectic for me, so I'm giving myself a pass on the gym. I'll go if I feel like it and have the time, but it's going to be hard to cut out in the middle of my day like usual, and going in the morning isn't really something I'm interested in doing.
I may just concentrate on getting out for a walk everyday with Huck. Easier to do in the morning and less time consuming. I took him for a nice hike today -- tried a new trail. The sign has a warning that it's a strenuous hike, and it totally wasn't an exaggeration! I ended up turning around before I reached the top, but will try it again next time.
So many great things happening in this group! Awesome job, Ladies!
xo,
C.0 -
I don't know how I managed to lift today, the daylight savings time shift hit me bad and I didn't get much sleep. I ate crappy today, had more caffeine than usual and still managed to be productive.
Workout B
Squats 5x5 125lb
OHP 5x5 60lb - surprisingly still easy, what's going on?
Deadlift 1x5 120lb - and I just realized I messed up and should of done 125lb, oh well!
Front Squats 1x5 45lb - decided to try front squats for again and I was able to do it! Last time my arms and wrist flexibility said hell no.
Ugg, going to crash. Hate daylight savings.
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i'm on 12-hour days for the first part of this week to make a wednesday deadline. and then on wednesday they'll probably take me out back and shoot me because i just can't see this happening. but if they don't i guess i'll be back in the gym. it's not in the structure right now.0
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Forgot to check in yesterday.
Hit up hot yoga in the morning.
Went to the gym after for Workout B.
-Still deloaded on my squats as I work on my form. Did 5x5 at 135#. These felt pretty good, but I'm going to continue to hang out here since I'm still having a knee drop issue.
-Deloaded my OHP to work on form. I figured out I was doing a push-press as my weights went higher. Did 5x5 at 60#. It felt easy and yet still somewhat challenging. I'll bump up to 65# next time.
-Deadlift 1x5 at 200#. These felt solid. I can definitely tell I'm getting stronger, especially when a 200# deadlift feels fairly easy. I did lose my grip on rep 5 again, but I knew to expect it, so I set the bar down and regripped the bar for rep 5. It kind of sucked, but it kept me from losing the bar so I consider it a win.
Did some accessories:
-Narrow squats 3x10 at 50#
-Plate loaded kneeling hamstring machine thing: 3x10 at 50#
-Arnold dumbbell press 5x8 at 30# each hand.
-Straigh leg deadlifts: 3x12 at 60#.
Biked for 7.2 miles and then walked for 1.15 miles.0 -
treadmill high incline intervals.
Warmed up with jump rope and bw lunges and stuff
10x 20/60. First 3 at 12.5% incline, 6, 6.5 and 7mph, then 15% incline (which, as it turns out, is as high as those treadmills will go
) at 6, 6.5, 6, 5.5, 6, 6.5 and 7mph. Took 20 mins total of running/walking.
I rested for about 5 mins (needed it) then got myself through the upgraded core circuits:
- Jumping Jacks x60 (quite fun when on your period... ._.)
- suspended double knee tucks x20
- v-seat x20
- seal jacks x60
- suspended single knee tucks x20/side
- hollow rocks x25
- rested 2 mins and went at it again. Needless to say, the reps were not unbroken on anything but the jacks. My abs were still sore from the 1 arm DB complex from yesterday. DST did not help
The program is pretty much over! Can,t wait to compare the before and after pics & measurements on friday AM!0 -
Workout B today:
Squats: 2x5@45, 1x5@75, 4x5@120, 1x4@120. Couldn't quite nail my last rep, and it was just shakey so I didn't count it. Very pleased that I am past 115 comfortably though!
OHP: 1x5@45, then tried to push to 55, realized it was too much, and then tried to back down to 50. Ended up doing 5,5,5,3,4. I think I could have done 5x5 if I hadn't tried to churn out 4 bad reps at 55 first.
Deadlift: 1x5@135, 1x5@165, 1x5@175. Felt very good, tried over/under grip for the first time and it made a huge difference.
I think a combo of it being 5am and not sleeping great bit me in the butt a bit. By the time I finished the three lifts I was just toast. Going to make up for it with some pushups and leglifts tomorrow, plus I might take the little dude out for a run tonight...just knew I was tapped out today.0 -
Short cardio warmup this morning followed by the lifts.
Squats:
2x5: 45
1x3: 75
5x5: 105
Bench:
5x5: 85
Row:
5x5: 65
Deloaded bench and row today to focus on form. Moving up slowly going forward to make sure my form is good.
Sooooo hard to wake up today, I hate this week every year. It's just never good
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Hey ladies! I haven't checked in here for quite some time. I hope you're all doing well and killing your lifts! I'm nearly done my first month of Wendlers 531. I really like it so far and I like adding in the accessory lifts.
Have an awesome week 0 -
Deena_Bean wrote: »Sooooo hard to wake up today, I hate this week every year. It's just never good
I thought that was why I felt so run down yesterday! My husband said no, losing one hour shouldn't make that much of a difference. I'm thinking it's not so much the lost hour, as it is that my body still thinks it's 5am when I get up at 6am!
Even though I felt crappy, I did 30 minutes on the elliptical. I felt better afterwards, and it didn't bother my knee, so I think I'll try to do this on 3 of my non-lifting days until my knee feels good enough to go back to kickboxing.0 -
Ran last night, 5km. With minimal walking so yay me!! Some dude asked me if I'd seen his missing puppy and totally threw me off my running game. Grr. But hope he found his pup
Lifting planned for tonight and am expecting my delivery of supplements today woop woop!
Oh and had my first lululemon experience yesterday - my god I want their mirrors lol!! Ended up with some fab crops in size 6!!!! Holy cow!!0 -
@krokador Hope you'll share your before and afters with us! Even just measurements if not pics xx0
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Deena_Bean wrote: »Sooooo hard to wake up today, I hate this week every year. It's just never good
I thought that was why I felt so run down yesterday! My husband said no, losing one hour shouldn't make that much of a difference. I'm thinking it's not so much the lost hour, as it is that my body still thinks it's 5am when I get up at 6am!
Even though I felt crappy, I did 30 minutes on the elliptical. I felt better afterwards, and it didn't bother my knee, so I think I'll try to do this on 3 of my non-lifting days until my knee feels good enough to go back to kickboxing.
Read an article yesterday that the Monday following the Spring forward time change is the most fatal of the year. People die in crashes, have heart attacks, etc. more on that Monday than any day of the year. Multiple studies were cited in the article - I believe it. They said the most obviously effected people are those who don't sleep well to begin with and are barely getting by on the sleep they have. It's the real thing! It's less severe for those who have good sleep schedules because for them, the one hour shift isn't as detrimental. The remedy - have a steady set wake-up time and stick to it. Falling asleep at a decent time will evolve from that.
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Deena_Bean wrote: »Deena_Bean wrote: »Sooooo hard to wake up today, I hate this week every year. It's just never good
I thought that was why I felt so run down yesterday! My husband said no, losing one hour shouldn't make that much of a difference. I'm thinking it's not so much the lost hour, as it is that my body still thinks it's 5am when I get up at 6am!
Even though I felt crappy, I did 30 minutes on the elliptical. I felt better afterwards, and it didn't bother my knee, so I think I'll try to do this on 3 of my non-lifting days until my knee feels good enough to go back to kickboxing.
Read an article yesterday that the Monday following the Spring forward time change is the most fatal of the year. People die in crashes, have heart attacks, etc. more on that Monday than any day of the year. Multiple studies were cited in the article - I believe it. They said the most obviously effected people are those who don't sleep well to begin with and are barely getting by on the sleep they have. It's the real thing! It's less severe for those who have good sleep schedules because for them, the one hour shift isn't as detrimental. The remedy - have a steady set wake-up time and stick to it. Falling asleep at a decent time will evolve from that.
Arhem, I can attest to that. The only reason I'm functional today is I've probably had about 400mg of caffeine already (in spaced-out doses). I believe Monster e-drinks and the likes are making a TON of money off of DST lol
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Welp, I can't edit that past post. After mind-math-ing the numbers it's more like 300mg. It,s still a lot. I really want to cut back on that thing 0
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Cardio Day
C25k Week 1, Day 3
Yeah, I have a weird schedule and and two days off from the walk/jog after day 2 instead of after day three. But I made it through week 1. Now to figure out my week 2 playlist cause I only had week 1 from someone's premade music list. I have the cues for all the weeks but it's better with music.
Tomorrow, is the last day of 10 rep range in NROLFW. Getting near the end of stage 1. Still need to get coworker over to take progress pictures though. Hopefully that will happen some time this month.0 -
Although I've been working out, I started lifting as a major part of my workout today. Not much but i feel it's a good start. I signed up for my first 5K mud run-- Thinking of doing C25K.
Cardio (Cross trainer) for only 15 minutes but burned 303 calories.
Leg Press 3x12x200
Lat pull 3x8x80
seated hamstring curl 2x12x100 <--- i realized I need better form, will decrease weight next time.
seated calf extension 3x12x190
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Lunch was a 30 sec sprint/ 60 second walk x 15. Normally I shoot to cover about 3.4 km in that time but this time I brought my camera and kind of dawdled and took pictures during recovery times. Things that I do to keep all of my hobbies I guess.
Tonight was DL day 3
155 lbs x 3 175 lbs x3, and 185lbs x 4
Went to do front squats and my shoulder was just not having it so I did back squats instead.
3x8 EMOTM 95 lbs. This pretty much left me winded for the rest of the workout but I grueled my way through it because well I am stubborn as a mule.
10/8/6/4/2
DB snatch 20 lbs
walking lunges 10 lbs each arm
burpee squats
total time was almost 15 minutes and I was just toast by the time I was done. I did some mobility work after but I should do a little more once I eat something and get some of my energy back.0 -
Today was pretty good.
Squats - 5x5 at 115 lbs. These felt good, challenging but form felt good. The bar is feeling better on my back, but I need to watch my wrist angle. Still think I need better shoes.
Bench - 5x5 at 70 lbs. So, I realized why 70 lbs felt so hard last time...I never made it past there before deloading! I thought I had finished 75 lbs, but I had only tried 72.5 once and failed it. So, that explains that. 70 felt good today. I think I am going to try 72.5 next time. Need to remember to really plant my feet.
Row - 5x5 at 70 lbs. These still felt ok. Not horribly hard. I am going to try 75 lbs next. I really hate stacking plates. I wish I had a better solution, but the safeties don't go low enough in the rack at the gym.
Then 3x7 assisted pull ups at 55 lbs. I am going to try 3x8 next time, and if I do it, I will be going down to 40 lbs assistance.
Then I just hung from the bar for a bit. O..M...G...felt so good on my back and shoulders. A few snap, crackles, and pops, but felt great. My posture at work is not very good. I need to keep doing this!0 -
Lifting tonight for me yay!!
Squat 5x5 @ 145lbs. Deload and felt really good and deep!
OHP 5x5 @ 60lbs. Still watching the shoulder, felt good
Deadlift 1x5@190lbs, 1x5@ 210lbs....then just for fun 1x 220lbs - BOOYAH!!!
Accessories: lat pull downs, chest flies, step ups, single arm row things0 -
Might add well check in between sets
At gym,
Bench 5x5@60, with 5x12 leg lifts holding bar and 5x5 hip popups. Felt pretty hard which is weird, I have done 65 before, but I guess that was long ago before I fell off the wagon for a while.
Squats 5x5@90. This was really hard. I wonder if it would have been better if I had done it first, but cage in use.
Rows 5x5@70. It didn't feel hard, and yet my form felt bad. I just don't get rows.
About to deadlift hopefully 1x5@1450 -
Small but satisfying victories - last night I managed to actually complete OHP 5x5 at 40lbs. This was my third time attempting that weight - I kept failing at the last set. On Saturday, I'll be moving up to the standard empty bar.
I only just started SL 5x5 a few weeks ago, and I love that I'm seeing progress in my strength already. I WILL master my shoulders, damnit.0 -
Yesterday was a run day. I did 3.5 miles on my lunch break. Felt pretty good, even if my hamstrings were sore from Monday's workout!0
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I feel like I haven't been to the gym forever! My recent schedule has been: Monday rest, Tuesday/Thursday lift + some cardio, Wednesday/Friday/Saturday and/or Sunday run days. I had to go out of town for work yesterday, so I pushed my lifting to this morning and Friday this week.
Workout B:
Squats, 5x5@95 lbs. I was supposed to try 105 but I just couldn't do it this morning.
OHP, 5x5@50 lbs. These felt pretty easy today so I'll try 55 lbs next time. Unfortunately I always seem to stall out at 55 lbs
Deadlift, 2x5@100 lbs. Pretty easy at this weight so will increase next time.
I did some good mornings with 50 lbs in between OHP and deadlift, and I ran/walked 45 minutes on the treadmill. Thank goodness it has warmed up here so I can do my running outside much easier! Cold temps I don't mind so much, it's the heavy snow and ice that sucks!0 -
Nice workout logged in the past two days! Congrats!
@psych101 congrats for the AMAZING 100kg lift!!
I had a recovery day yesterday (it's weird to have recovery when you don't lift?) so I took a long walk and played some badminton (leisurely). I clocked about 60 minutes of activity, but burned less than 200 cals. Hehe.
Today was boring cardio day again (it seems like it will be boring cardio day forever), so I did 35 minutes on the AMT and 20 minutes on the bike.
I feel like my elbows are less strained (they don't hurt when I pull the bathroom door, at least), so maybe this two weeks off lifting is helping in some way. But I still miss the good feeling of a strenght workout.0 -
Did not go well last night!
Started at 7:40 and ended at 9:30. Switching from old equipment to new equipment, using the power rack, going up in weights = equal disaster.
After the squats, couldn't even lift the bar to move it out of the way to use old equipment, then trying to move it again! for the rows - OMG! I just wanted to curl up and cry! Need a new plan. Must move on. End rant.
Barbell Squat - 1x5 @ 11.5, 2x5 @ 36.12, 5x5 @ 45
Bench Press - 2x5 @ 28.5, 5x5 @ 36.12
Barbell Row - 1x5 @ 45, 2x3 @ 65, 3x5 @ 450 -
Did not go well last night!
Started at 7:40 and ended at 9:30. Switching from old equipment to new equipment, using the power rack, going up in weights = equal disaster.
After the squats, couldn't even lift the bar to move it out of the way to use old equipment, then trying to move it again! for the rows - OMG! I just wanted to curl up and cry! Need a new plan. Must move on. End rant.
I totally feel your pain! Last night was Workout A, and it was the first time I really didn't feel great about my workout. (I'm gonna blame it on DST!)
Squats: 1x5 @ 45#, 1x5 @ 65# 5x5 @ 90# - I just didn't feel as strong on the first few working sets, like I just couldn't go as low as I usually do. I'll do at least one more workout at 90# before I move up.
Bench Press: 1x5 @ 45#, 1x5 @ 55#, 4x5 & 1x4 @ 65# - Yep, I failed for the first time on the last rep, and now I truly know what the "roll of shame" is all about. I was by myself in the garage, and my hubby couldn't hear my cries for help, lol. My form didn't feel right at all on these, so I will try again at 65#, and if it still doesn't feel right, I'll go back to 60# until it does.
Rows: 5x5 @ 65# - This was the only thing that felt good last night. My form could probably still use a little bit of tweaking, but it has come so far. I think I can easily do 70# next time.
Still motivated by all the amazing workouts posted here! Great job everyone!
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