Daily Check-in: Time March-es on
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8 weeks in and I just got my first comment from someone RE noticing a change! A friend at work asked me what I'd been doing b/c I looked like I'd lost 10-15 lbs! I really haven't lost more than about 3-4 lbs on the scale, but I'm happy to have someone finally confirm that the changes I think I've been seeing in the mirror are real. She said I was looking a lot more "fit"! Yeaaahhh!0
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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 @ 45
Some days are crappy. You nailed it with "must move on". Just think, the next set will be great!0 -
Cardio today - went for a 4 mile walk OUTSIDE!!! with my man...lovely
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Not so good lifting day.
Workout A
--Squats 5x5 at 135. I'm staying here for form issues. These felt really heavy. They shouldn't be, but I just felt like a weakling today compared to normal. I think not sleeping well last night impacted me.
--Bench 5x5 at 110, but barely. The last 1-2 reps on set 4 and 5 weren't pretty. A random dude actually came up and was there to catch the bar in case I didn't get it up. I did get it, but that proved to me how much I struggled today.
--Rows 5x5 at 65. These felt good.
Did some accessories:
Forward and side raises for shoulders/delts
Lat pull down
Lunges
Also rode for 7.2 miles on the bike0 -
Another day of being tired from Daylight savings. My body thinks I'm in Hawaiian time, uggg!
Workout B
Squats 5x5 130lbs - went well, video taped form and looked good.
Bench 5x5 70lbs - Pretty good, yay bench is fun (I say that now, hahahahah)
Rows 5x5 70lbs - bleh, these are getting hard and annoying. I need bumper plates as the blasted bar is rolling around on top of the stacked plates and throwing me off. I want to lift, not wrestle with equipment.
Rewarded myself with a nice short rib sandwich! yum! (it sort of fit my macros)0 -
And I'm back home. Quick trip to the East coast for work. Did cardio at the hotel fitness center yesterday. 30 minutes alternating walk/jog. SL tonight:
Squats - Twox10 WU w/Bar, 5x5 at 85lbs.
OHP - 5x5 at 50lbs. Hard.
DL - 1x5 at 95lbs. I finally decided to not be lazy while I'm at the gym and propped the barbell up to mimic the height with 45's. Holy *kitten* that was easier. I may try to jump weight pretty significantly next time just to get the height. Laying the plates down is just a stupid step I'd rather not deal with, but I recognize how important that height is for form now trying it.
Great progress everyone!0 -
Rows: 5x5 @ 65# - This was the only thing that felt good last night.
hey, can't argue with good rows. they're a win in themselves.
went to the gym after (leaving) work (at a normal hour), and so glad i did. last workout i got in was saturday so i was due. i'm not even trying to keep the workout a/b thing straight anymore.
squats: 2x5@45, 2x5@65, 5x5@75. not bad. all my shoulder-related form seems to be much better, feeling strong, but still got a bit of a back tweak so i'm fine with staying right here for now. may have had my stance too narrow, now that i think about it.
rows: 1x8@30, 2x5@50, 5x5@55. last time i tried rows it was awful, this time it was fine and even possibly 'good'. i'm increasing very conservatively so as not to fall back into stinking form habits and mess myself up. but i'm loving that hit to my left shoulder and back.
deadlifts: idk, 5 or 6 at 100. decided it's not deadlift day today, so i was just playing around.
and tah-dah . . . overhead press. 2@5@45, 2@5@50, 1x3@50. i'm fine with those numbers, actually. a couple of the 45 sets felt so easy it was just stupid, and the first two at 50 were like that as well. then i got distracted by someone offering me a tactful form tip/reminder two reps into the last set, which i think was justified but i couldn't finish the next rep after that. was also starting to twist and kip, so i stopped there. but check that out
50lb overhead press.
planks: 2@30 secs, whoa nelly have i been neglecting the planks and whoa does it show. i did 20 seconds or so on the left side as well because i'm significantly weaker there than i am on the right.
stretching: i did it. during and after, mostly.
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Nice work everyone.
Oh today and well a couple times a week I seem to forget things. Today, I forgot to bring both my chicken (dinner) and protein shake to work. I prefer drinking it at work instead of after lifting cause it's almost 1 am and I'm still trying to finish it. Ended up eating chicken jerky for dinner instead of my planned dinner. Tomorrow will be rough cause I have an odd middle of day shift and will need to get up earlier than usual to get C25K done. At least lifting tonight went fine.
Day 12, B6
deadlift 3x10 @ 145 - heavy but not too bad
db shoulder press 3x10 @ 20 - while i tried to figure out what a group of guys were doing, still not sure, lol
lat pulldown 3x10 @ 60 - will try 70 next time
lunge 3x10 @ 22.5 - the 25 was a little too heavy last time
sb crunch 3x12 - meh
For Fun:
leg press 3x10 @ 90 - focused on heel more
good morning 3x8 @ 45 - interesting, tad awkward as it was the first time trying
row 5x5 @ 95 - with bumper plates, was interesting not stacking any to get the height
glue bridge 3x10 body weight
Now to finish this pesky protein drink and get some sleep.0 -
Not my best day. I've hit the wall, after all. It felt like I was stuck in a school zone and my body would not go beyond 30km/h. Frustrating.
Worked up to a heavy triple back squats. Made it to 155. That sucked. Bad. Definitely don't think I could hit 190 any time soon. No back squats for a while makes back squats suck. Finished with EMOTM x5 of paused doubles @ 125lbs
Did a similar setup on bench. Heavy triple with 120 touch and go (I'm terrible at touch and go. Whoda thunk you could be better at paused?), EMOTM x5 of paused doubles with 95lbs
Tried to get through 15.1, Didn't even get 5 rounds (4 rounds and 8 deadlifts of 15 hanging knee raises, 10 deads and 5 snatches at 55lbs).
15.1A was a little better, got my clean and jerks at 85 (outmuscled this one and hit myself in the chin. Grr), 95, 105 and 110. Which, I think, might be a PR. Might. It was ugly but I seem to not have too much trouble locking out once the bar is up above my head, lol.
Finished off with some wide grip lat pulldowns, 75x12, 85x10, 100x8, 120x6
Forcing myself to take tomorrow completely off aside from mobility (no sweating whatsoever, Mels), and Sat as a yoga day before I even think of hitting the gym again. I think I'll give the open workouts a go once I'm done with the deload instead. I'm just too beat up.0 -
Short warmup and then
Squat: 2x5: 45, 1x5: 75, 5x5: 105
OHP: 5x5: 65
Dead: 1x5: 110
I've been sticking with 105 on the squats for a few sessions now because they're still a little sloppy and hard. I have no problem creeping up. Wasn't the best feeling workout. My form was ok, but I just wasn't feeling it. I almost didn't get up and do it, but I'm glad I sucked it up and hit it.0 -
Squats: 2x5@45, 1x5@75, 5x5@120
Bench: 2x5@45, 5x5@70
Rows: 5x5@90
Inverse row: 3x8
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The rumors were true - little improvement the first day then I started to feel much better. I'm not 100% but I can move/sit/sleep without pain and I have most of my flexibility back. I can trigger unpleasantness if I move in certain ways and I need to be diligent about moving about and stretching throughout the day or else I get stiff. Tiger balm and icy hot also help soothe. Thankfully, I think it's just pulled muscle and nothing more serious. Should be 100% in a few weeks.
I did hot yoga last night and it felt great. I was able to do upward dog and cobra and full forward bends. We didn't attempt anything more advanced like headstands, shoulder stands, or camel pose, not that I would have attempted them if they were on the agenda. My balance was a little off because my core is injured but I was happy with how I did and felt. Going to stick to yoga, low impact cardio, and maybe some upper body work for the time being.
I was really bummed that I was injured because it seems as soon as I start to make progress (I had a squat PR before this) something happens to knock me off my high horse. Thinking about it now, though, I needed a break. I was having to make myself go to the gym and it's been a nice mental break to just go home after work and not have anything I feel I need to do. I'm traveling next week for work and I don't have to worry about finding a barbell or not exercising. It's also given me time to shift focus on eating within/nearer to my calorie goals.
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Cardio Day: Week 2, Day 1 of C25K
This was a little tough but partly from lifting till midnight last night with some accessory focus on hamstrings and glutes, followed by getting less than 4 hours of sleep. Plus my route results in the last 2 jogs including some slight inclines. My thighs were tired by the end, but I made it through without feeling like dying or having lots of pain, so it's good. Last jogs were slow and I definitely need to make my own playlists for these weeks but still getting through it all.0 -
Just the basic workout tonight, because of a truck fire a couple of nights ago my commute is a traffic nightmare till next week.
Workout A (Thurs)
Overhead Press, Barbell - 5 x 5 - 75
Barbell Row, Bent Over - 5 x 5 - 105
Squats 7 x 5 - 175 (first 2 were more of a warmup, not as low)0 -
Finished moving all (most there is still some random plates that need to go and the elliptical is staying where it is) of my gym into the basement and did bench day. I must say that I really like this set up better and I will be able to lift early AM without waking up hubby if I ever so choose to workout before work.
Bench
75 lbs x 3 85 lbs x 3 95 lbs x 3
then 3x8 at 65 lbs
Finally 10/8/6/4/2
DB rows 20 lbs
reverse flies 5 lbs
upright row empty bar
assisted pullups
hanging leg raises
I think I need to find some new set up for accessories for my next wendler cycle. I found the 10/8/6/4/2 set up to be neat but the novelty is wearing off.0 -
Cardio day, ran three miles, the end 0
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Pretty empty at the gym this morning, it was nice.
Workout A
Squats, 5x5@100 lbs. Tough but a lot better than I felt on Wednesday at 95 lbs, so that's a win in my book.
Bench, 5x5@60 lbs. These were ok. I will move up next time.
Rows, 5x5@65 lbs. First set felt tough, but got easier after that. I will attempt 70 lbs next time.0 -
AbsoluteTara79 wrote: »Just got home from the gym and I am embarrassingly excited that I hit 50 for 5x5 on OHP. Only took 9 weeks to add weight!!
See more on Know Your Meme
Last night’s workout reminded me of your post, lol, can’t wait till I can say that!!
Workout B:
Squats - 2x5 @ 28.5, 1x5 @ 36.12, 5x5 @ 50
Overhead Press - 1x5 @ 19.13, 5x5 @ 28.5
Deadlifts - 1x5 @ 95
@andy_1977 & @questionfear, thanks ladies! It wasn’t as disastrous as last time, only hit myself in the face/eye once trying to take the clamps off the bar to switch weights, and slight black/blue mark on my bad knee. People are going to wonder, lol. Even tried chin ups, just not going to happen, couldn’t even hang on the bar - but it will happen!
Reading all your post gives such encouragement.0 -
Another boring cardio here in my world. I did 50 minutes of Spinning this morning (and almost throwed up by the end of the workout). I feel much more tired after cardio than after strenght. Is it normal?
I spoke to my trainer this morning and he suggested me that we bring back strenght training as soon as next week, but with little charges (like, doing 65 pounds squat instead of 130). I'm not sure about this, because the doctor advised to stop for two weeks, but the trainer thinks I may be able to take it. Blah. I don't know what to do.
Any advice?0 -
Ooooo...I might stick with the doctor's advice, better to be safe than sorry I would think. I don't know, it's also a lot about how you feel. Two weeks is better than 2 months by worsening an injury...0
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Rest day. So far. Any time I have a planned "rest" day it usually turns into some kind of cardio later. I'm ok with either outcome, but for now, I've done zero.0
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DaivaSimone wrote: »Another boring cardio here in my world. I did 50 minutes of Spinning this morning (and almost throwed up by the end of the workout). I feel much more tired after cardio than after strenght. Is it normal?
Any advice?
I spin 3 times a week for 45 minutes and am completely wiped out after! Much more so than with lifting... so I feel your pain0 -
Workout A today:
Squats: 5x5 @ 100lbs
Bench: 5,5,5,5,4 @80lbs
Rows:5x5 @ 83lbs
I probably could have squeezed out another rep of bench but ever since I failed last summer (safely) I'm a little nervous to.
QUESTION: technically this was my third "fail" at 80 lbs so the app wants me to move to 70 for my next workout. Honestly, I feel good at 80 and think I should stay there and could probably even do 85 just not 5x5....
thoughts?0 -
DaivaSimone wrote: »Another boring cardio here in my world. I did 50 minutes of Spinning this morning (and almost throwed up by the end of the workout). I feel much more tired after cardio than after strenght. Is it normal?
I spoke to my trainer this morning and he suggested me that we bring back strenght training as soon as next week, but with little charges (like, doing 65 pounds squat instead of 130). I'm not sure about this, because the doctor advised to stop for two weeks, but the trainer thinks I may be able to take it. Blah. I don't know what to do.
Any advice?
I would start with doing bodyweight or very lightweight first (like, bar only) no matter when you start back. At least for a couple workouts, just to get the groove back. See this as a chance to work on form and maybe experiment with a few tweaks. If your elbows were hurting after squats, perhaps try changing your grip on the bar to something more comfortable. If it was the inside of the meniscus that hurt (I can't recall), work with a narrower stance. I'm not saying put your feet together, but maybe just an inch to see how it feels. Try out high bar squats (they're easier on the knees), even! My experience with meniscus was that the stuff I had to avoid was twisting over my knee, but bending was just fine. Even past the toes *gasp!*. And below parallel! *re-gasp!* In all seriousness, if you're not hurting anymore, go ahead and do stuff that makes you happier. Cardio is atrociously boring for the most part, right? xD Just make sure you gradually get back in it and scale back as soon as you feel a twinge uncomfortable in the previously affected areas.0 -
Last night was Workout B, and it definitely felt better than my last workout.
Squats: 5x5 @ 90# - These felt better today, and I had my hubby watch my form, and he said it was fine, so I guess I'll move up to 95 next time. I think I had my feet angled out a little too far last time, and that was making it feel weird to me and messing with my depth.
OHP: 5x5 @ 45# - Got through them all again, but I doubt I'll be moving up to 50# anytime soon! Maybe I'll try for it after one more time at 45#, and just do as many reps as I can, even if it's only 3 per set. I guess that's the point of the program!
DL: 1x5 @ 115# - Felt really good. I love DLs! Will go for 125# next time.
Everyone else is still doing great! Hope everyone that is dealing with injuries and other setbacks right now will be back to normal soon!0 -
Sallybally55 wrote: »Workout A today:
Squats: 5x5 @ 100lbs
Bench: 5,5,5,5,4 @80lbs
Rows:5x5 @ 83lbs
I probably could have squeezed out another rep of bench but ever since I failed last summer (safely) I'm a little nervous to.
QUESTION: technically this was my third "fail" at 80 lbs so the app wants me to move to 70 for my next workout. Honestly, I feel good at 80 and think I should stay there and could probably even do 85 just not 5x5....
thoughts?
Depends. You could try working 80 more times before you deload, or you could deload and work back up to 80 and try again. I did a deload on bench at 80 and went to 65 (I had some form issues) and am back to 75 with a much stronger feeling. Same with squats (got to 115, failed 3x, moved back to 100, blasted through 115 to 120 like a boss). So experiment and see if stalling at one weight or backing down and pushing back works better for you.0 -
@DaivaSimone - stick to the doctor's advice. Re-injuring can often more than double your recovery time...and I mean is you were told to be of for 2 weeks, then reinjure, you will often be off for an ADDITIONAL 4 weeks to recover the second time. Wait until you are healed...there is plenty of time to get back to lifting. Ease in when you do go back and STOP if you feel pain. You can push through soreness, but never push through actual pain.
@Sallybally55 - I am no expert, but I know many women are more lax on the "rules" for upper body workouts. If you want to try 80 again, go ahead. If you think you could benefit from working on form by deloading to 70, do that.
As for me, I was exhausted yesterday so I ditched my workout and did it today instead. I am working this weekend, so no derby on Sunday, so I can move tomorrow's workout to Sunday and not miss anything. Today was good. Almost back up to my pre-deload weights.
Squat - 5x5 at 120 lbs. Depth is good, bar could be more stable. I need to remember that whole "pretend you are trying to bed your bar over back" thing. I remembered toward the end, and it also helped keep my wrists straight. Got chucks yesterday, so wore those and loved having no wobble in my feet at the bottom. Definitely sticking with them.
OHP - 5x5 at 55 lbs. Good, but not remembering to lock out at the top, and core could be more stable, so I will repeat this one.
DL - 1x5 at 155 lbs. Felt good This is the highest weight I have gotten on DL so far. Last time I tried 165, I pulled the muscle in my back, so I am going up to 160 instead next and will stick with 5 lb increments.
3x8 assisted pull ups at 55 lbs, followed by a couple hangs from the bar. I will be going down to 40 lbs assist next time.0 -
Felt crappy most of yesterday, couldn't really shake it and it showed in my lift last night:
Squat 5x5 @ 145lbs - my deloaded weight, felt good and deep
- Bench 5,4,5,5,5 @ - 90lbs.
- Row 5x5 @ 90lbs.
Lat pull downs
Bulgarian split squats
Paused front squats
For accessories
Planning a 5 km run today. Feeling better, a big sleep thanks to Mr 2 years old really helped!0
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