Daily Check-in: Time March-es on
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I can't run a mile yet alone alone under 15 minutes and that's just one.
Some good stuff going on in here. I finished workout A for stage 1 of NROLFW. Just have workout B then the weird test days where supposed to test reps on all the lifts with starting weights from the beginning of the stage. After that, I'll have 2 gym days to just play around and maybe try a couple things stage 2 introduced, then I'm taking a few days off from it all. Off from gym, work and calorie (protein) counting. They will be 3 glorious days and I can't wait.
Day 15, A8
squat 3x8 @ 120 - not bad, I wasn't sure at first on the increase but felt fine.
push up 3x8 @ bench - first improvement on pushups at all. I decided to do at least one set using the seated cable spot and ended up getting all three done there though last ones were tough.
seated row 3x8 @ 70 - still a little challenge but not bad.
step up 3x8 @ 22.5 - kept to same weight on this one.
PJ 3x15 - couldn't find the right ball so had to use a bigger one, which I didn't care for doing.
For Fun:
leg press 3x10 @90 with focus on pushing with heels
good morning @ 45 just the bar
row @ 50 with fixed weight bar, not pendlay style
glute bridges 3x10 bw
Enjoying a nice greek yogurt as I am doing days where I eat dairy and the rest of the week no dairy. mmm yogurt. Then it's off to bed cause so tired.
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I wasn't in the mood, but I did it anyways.
Quick cardio warmup
Squat: 2x5x45, 1x3x75, 5x5x115
Bench: 5x5x85
Row: 5x5x70
Squats were hard to hold form so I'll repeat that weight until I feel confident with the form - bench was also a struggle at the end, so I'll repeat that as well. The rows were fine, but the little 10 pounders don't keep the bar off the ground very high, so the lift is a bit awkward.0 -
Thank You @krokador! I went back today and did another 20 minutes cardio and then lots of stretches/back strengthening per the chiropractor. I saw him again yesterday and the bulging disk is now hitting my sciatic nerve. GRRRR.
Excuse my whining...I just want to be better! Its been about 7 weeks since this all started and it feels like a lifetime of no lifting.
I will be sure to try a dumbbell circuit when things are feeling better.
I still love reading everyone's updates! So motivational!0 -
I have been managing to drag my butt out of bed early still. Yesterday I was supposed to get up and go for sprints but I just managed to get out of bed and do some editing instead. I did however manage to get my sprints done after work before getting the tiny humans so it got done and I kept my up early going
Today was easy to get out of bed, lifting is more enjoyable so it is easier to get started on it.
Bench 1 day
70 lbs x 5, 85 lbs x 3, 95 lbs x 2
Then 3x8 65 lbs
10/8/6/4/2
upright rows 45 lbs
DB rows 20 lbs
resistance band crossover rows
assisted pullups
hanging knee raises
Next week is the deload week so I will probably play around with accessories a little bit, try to be a little creative for my next wendler cycle0 -
Cardio day
I remembered what I hadn't done yet last night as I went to bed at 1am. I didn't have a playlist made for C25K week 3. So, I just did Week 2 an extra day. Probably for the better since I've been on my feet so much and went to the gym last night. I had planned my fitness schedule on the idea of having Thursday's off along with Friday but that wasn't the end result. I'll need to re-evaluate my schedule when I start stage 2.0 -
Workout B (Thurs)
Dumbbell Side Bends - 5 x 10 - 40
Bench press - 1 x 5 - 105
Deadlift 5 x 5 - 195
Squats 5 x 5 - 175
Flat Dumbbell Fly - 5 x 5 - 40
Reverse curls - 5 x 5 - 105
Overhand Biceps Curl Seated - 5 x 5 1150 -
Been MIA due to a cold, but now I'm back and ready to rock and roll. Had a workout earlier this week, deloaded my squats to 75 to really concentrate on form. Definitely felt it the next day!
Worked out tonight, was pretty hungry, but gave it 110%. Couldn't repeat my best deadlift performance of 135x5 but will be sure to eat a quick snack next time and not wait halfway through the workout to do deadlifts.
When you guys squat, are you going pretty much until your belly touches your quads and/or your glutes almost touch your calves?0 -
Good day today
Squat - 5x5 at 130 lbs - Body weight! Woo hoo! I actually did this weight before my deload, but my form was not good, and I have lost a few pounds since then. Felt ok, but hard. I am debating staying here for another session, or trying for the big girl plates.
OHP - 5x5 at 55 lbs. Meh. I am very unsteady with the bar. I am not keeping it level. My right arm seems to lag behind, which is odd since I am right handed. I wonder if it is because I always carried my daughter on my left side to keep my right arm free? I am going to stay here to work on my form until it is solid, but I am antsy to move up.
DL - 1x5 at 135, 1x5 at 160 lbs. A new high for me Last time I increased from 155, I went to 165 and pulled a muscle in my back. I think I might be ok to try 165 next time.
3x6 assisted pull ups with 40 lbs assist.barneychavez wrote: »When you guys squat, are you going pretty much until your belly touches your quads and/or your glutes almost touch your calves?
This will depend on your body, your stance, and how high you hold the bar. You want to break parallel, so the crease at your hips going below the top of your kneecap. The easiest way I have found to judge this is to film yourself, or have someone watch and tell you when you have hit that depth, then you can see where your body is at that point. For me, yes, my belly touches my quads. I have no idea what the back side is doing :P0 -
Pretty good lifting today!
Squats 5x5 145lbs - Easy, only took the short breaks
OHP 5x5 65lbs - first 3 sets were easy and I took short breaks. 4th set was like lifting in slow mo and I realized if I took the 3 minute break instead it would of been easy again. 5th set was fine.
Deadlift 1x5 145lbs - doing good!
Next OHP will be 67.5lb, which is my PR that I never got 5x5 and failed 3 times. Since my deload to OHP 45lbs it's been smooth sailing without any fails to this point, so I think I can do it!0 -
Had the day off work this morning so took advantage of that with some morning lifting
Squat 5x5 @ 150lbs.
Ohp 5x5 @ 60lbs.
Deadlift 1x5 @ 190lbs then 1x3 @ 220lbs and 1x1 @ 220lbs.
Latpulldowns, step ups as accessories then a superset from hell....
Death by deadlifts.....
Deadlifts 5x5 @ 175lbs superset with 5x5 hip thrusts at 25lbs.
Ouch.0 -
Well today was annoying. I went to the gym, cage in use, started on elliptical. At 15min the cage freed up and I was pondering because 10min is usually the tipping point where I will just commit to a cardio workout. But while I stood there mulling it over someone else went to the cage. Sigh.
So I just kept doing cardio, although after 20 min of elliptical I moved to the stationary bike so I could dink on MFP while keeping my heart rate up >.>
I'm mostly annoyed because it was a beautiful day out and I love running outside, so if I had known it was a cardio day I just would have had a nice run.
I really need to lift, it has been since Sunday =|0 -
Had another pretty good workout today, good start to my Friday!
Workout A:
Squats: 5x5@105 lbs. I repeated here to make sure form is OK and felt pretty good again. I will try 110 lbs next time.
Bench: 5x5@60 lbs. These were sort of tough, but got 5x5 without issue. I will go to 65 lbs next time.
Rows: 5x5@70 lbs. These are hit or miss for me usually; today's were fine so I will try 75 lbs next time, but not sure if it will pan out.
Accessory: RDLs, 3x10@70 lbs.
Cardio: 45 minutes on elliptical.
Happy first day of spring! I hope everyone has a great weekend!0 -
This will depend on your body, your stance, and how high you hold the bar. You want to break parallel, so the crease at your hips going below the top of your kneecap. The easiest way I have found to judge this is to film yourself, or have someone watch and tell you when you have hit that depth, then you can see where your body is at that point. For me, yes, my belly touches my quads. I have no idea what the back side is doing :P
Thanks very much! I thought I was breaking parallel before, but once I started going as low as possible, definitely felt it the next day!
Checked my measurements this morning and since mid-February, have lost 0.5 inches in waist, 1.5 inches around belly button, no changes in biceps and about 2 inches from hips. Scale has gone down 0.2 pounds. I have been frustrated lately with the scale progress and am so glad I have been keeping track of measurements instead. It has been therapeutic for me to write out my progress instead of watching the stupid weight loss line graph on the app go up and down.
Woke up last night starving (and this morning)...Strongly considering increasing my calories from ~1750 to ~1900-2000 (would be around maintenance).
TLDR: Screw the scale, take measurements. Eat more!!0 -
Squat 1 Day
155 lbs x 5, 165 lbs x 3 and 175 lbs x2, I might have been able to get 3 but my lower back has been complaining a bit lately and I figured I was already pushing it a little.
Hanging cleans 3x8 EMOTM 65 lbs
10/8/6/4/2
ax swings
farmer walks
Straight-leg DL
High knees
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Day o' rest - for now
These days often turn into some kind of walking or whatever, but nothing intense 0 -
I was rather hungry yesterday. Learned that I shouldn't do morning C25k then spend hours working while consuming nothing but coffee stuff. I didn't get actual food until after 3:30 pm yesterday. Was a bit hungry all day.
But I don't have work today. Yay! I get to do laundry, buy food and rest. Well, by rest I mean I'm going to not be at work but still go lift later tonight. Though I will go maybe after 9:30 instead of around 11 pm since I'm able to go any time today. It's last day of Stage 1 so deadlift instead of squat but my accessory will be front squats, so we'll see if I have to stalk the squat rack.
As for depth, definitely varies. I carry a fair amount of my excess weight in my stomach so it was hitting my thighs before I'd reach parallel. I fixed my stance a little so my toes point outward to a small degree instead of straight forward and that helped so stomach doesn't rest on legs too early.0 -
Well, I ended up doing 4 days of lifting this week. Two days of 5x5, one of doing 5x5 with empty bar to show a friend who is interested and another day of low weights to use for form and for cardio work. Today is rest day plus my husband comes home from London.0
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Ran 6km this morning - did a few sets of random sprints. Felt hard and almost like I was about to puke haha but survived and now I feel awesome!!0
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Well, I didn't finish my bench sets, but I'm still happy with today's workout. I completely ran out of steam after 7 sets of squats and 3 sets of bench, but I didn't struggle too much with the weight and reps. I should've planned a more hearty afternoon snack that was closer to lifting time. I even scribbled on my workout notepad "no. more. energy. NEED PANCAKES." Oh well. Lesson learned! I went straight into the kitchen to make pancakes for dinner.
Squats: 7x5 @ 170lbs
Bench: 3x5 @ 105lbs
Tomorrow is 10x3's but since it's a weekend, I can hit it early and be properly fueled.0 -
i went in at 7am today, with a hard time limit of exactly one hour. didn't get all of it done as i had to wait 20 mins for the rack to start with. and way more rushed when it came to the 'resting' in between sets. so my mental note now is to try for 6:30 instead.
squats: 2x5@45, 1x5@65, 5x5@80. fingers crossed. that was a 5lb increase over the 75 i've been at for a while, but i discovered/remembered a few of the critical factors and the warmups felt like good form so it felt realistic to try. not saying that they weren't hard work, but i think i executed them well and i'm pretty pleased with myself. HIP DRAHVE.
ohp: not so much. had to move straight into them after the squats with my delts still feeling mashed by the bar. i think i did all 5 sets, but i never got more than 4 reps on any of them iirc. only somewhere in the last set did i start getting the hang of the penguin-elbows/tits-up progression again, and by then i was out of time i could spend.
deadlifts: very rushed. i did do 3 or 4 of them at 100, but ran out of time and again, not much rest. i ended up going back to 50 after i called time on myself, and just cranking off a set of 8 or 10 for the sake of the hamstring hell that they raised.
then bike ride to work. i was pleased about this actually. leaving from the gym adds an extra mile and a half or so, and i wasn't too sure how i'd do with it straight from the gym. turned out that i made extremely good time.
overall, not bad for minimal rest breaks and no-food-eaten, i think.
accessories late in the day when i was alone in the office: 2x60sec front planks, 1 each 60 sec sides, and a buncha stretching. i am SO building myself a deficit when it comes to rolling and stretching my quads. just lying down with them pressed into the floor was a breath-catcher.
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I enjoyed today in that I didn't have work. Just nice to have a day where I don't have to wear the same outfit or stand on my feet for 8 hours. I did laundry, bought food and got a little writing done. And got to the gym before 10 pm this time.
Last regular workout for Stage 1. I've looked over Stage 2 and I'm already uncertain but I will still give it a try in April. Though after the AMRAP thing I have a few extra days, so I'm going to try out some of the bits from each day of stage 2 just to know where I need to be in the gym and what to do when I do them since it's only 8 days total for that one. For some reason, tonight was pretty weak. I struggled on some of the lifts, got them done but they felt heavy. Not the best end so I'm hoping the AMRAP goes better.
Day 16, B8
deadlift 3x8 @ 155 - so freakin' heavy. And I never notice my calluses until I do this lift.
db shoulder press 3x8 @ 20 - kept same weight and at least this one felt easy.
lat pulldown 3x8 # 70 - felt heavy even though I did it last time at this weight.
lunge 3x8 @ 22.5 - not so much heavy but right knee was not happy.
SB crunch 3x15 - meh
For fun:
front squat 3x8 @ 55 - struggled in warm up at first with just the bar, hit the safety on the left side and was just off, but it got better and managed to add a little weight.
OHP 3x8 @ 55 - this felt pretty good at least.
db shrug 3x10 @ 25 - these feel weird but i'm trying them still.
assisted pull-up machine - 2x8 & 1x7 @ 14 - struggled with these.
Oh, I also did a 10 minute warmup before lifting on the elliptical, finally tried that weird thing. My knees aren't sure how they feel about it.
And... I met @threnjen during my accessories. So that was the fun part of tonight's workout though probably good it wasn't earlier considering how weak I felt most of the lifting. We'll see how sunday goes when I get to test reps at 95 on squats. For now, I write and soon sleep.0 -
Just got home myself!
I was god awful today. I came home complaining that I did so crappy and my hubs was like "nope. Doing crappy would be if you sat down in front of the TV instead of going to the gym." So he gets a gold star for saying that
But I really did feel so weak and weird today
Squats 5x5@95 and this was just brutal for some reason. I came the closest I have ever come to failing out, on my very last rep. My form was awful. I will certainly be doing this weight again, no question there!
Bench 5x5@60 and 5x12 leg lifts and 5x15 hip popups while holding the bar. I started at 65 and could barely BARELY finish my first set so I went down to 60 right away. I am a little frustrated with this because I have done 65 before. Patience, me...
Barbell Row and Romanian Deadlift 5x5@70. I didn't feel like getting the bumpers out for pendlays so I just did some normal barbell rows with romanian DL accessories.
And yep I met @DawnEmbers today! I called her by the wrong name (I had a good reason to think her name was Laurie but... it's just Dawn ...) so we got off to a nice and awkward start when I asked if she was Laurie and she said no and I was like OK NEVER MIND THEN LALALALALALA
Then I was flustered and couldn't remember what the 25lb plates looked like and was like WHERE ARE THEY? and they were everywhere. Good thing Dawn was there to babysit me.
I am so smooth. Thank god I don't have to try and date. It would be a *kitten* show.0 -
Hello everyone! I've been away for 2 years and regained all my weight. But I'm back in the gym as of 2 weeks ago.
Squat - 75
Deadlift - 115
Overhead Press - 45
Bench Press - 650 -
C25K Week 3, Day 1
Not bad though the 3 minute jogs were challenging. I probably should have cut out the extra minutes on the one walk when I made the playlist in audacity since the cue says 3 minutes and the time is actually 5 minutes, but oh well. Wasn't a bad one overall and we'll see how the next 2 days for the week go.0 -
Wah wah wah, failed on bench today. That *kitten* was heavy, though!
Squats: 10x3 @ 175lbs (I love triples, these were easy peasy)
Bench: 5x3 @ 110lbs, got the first rep of the 6th set and failed on the 2nd rep. Since I'm getting much heavier with these, I put the safety rails up on the cage and I'm super thankful that I did today! They are at just the right height; when I'm arching, the bar doesn't touch them, but if I flatten my back to the bench, the bar sits right on them and I can roll it down to the end of the cage and not have to have the weighted bar sit directly on my body at all. My shoulders are currently slathered in BioFreeze and my knees may be next...
I'm debating if I want to even do the intense microcycle of Smolov come April. I'm not done with the base cycle yet and it's reeeeeeeally freaking hard to do this while eating at a deficit. Like REALLY hard. I can manage Wendler's and even 5x5 on a cut, but this is borderline ridiculous. Makes sense that it is hard, though, since the point of Smolov is to increase your working weights and 1 rep maxes. The general consensus on the program is to eat ~4,000 cals per day. While that would be awesome, I'm not bulking right now so, yeah, gonna have to do this with poverty macros and just deal with the failures that will come with it. Try, try, try and try again!
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Another I hate rows day. I decided to repeat my weight and play more with form. It's hard to see what I'm doing, and annoying/awkward angle to video. I feel if I follow one form point, other parts of my form fail due to long torso, short legs. Gonna do 75 again next time and try and get form better.
Squats 5x5 150lbs
Bench Press 5x5 80lbs
Rows 5x5 75lbs
And before I put my bar away:
OHP 1x1 75lbs woo hooo! (also tried 85lb and failed) my PR/working weight is 67.5lb next session so I think I can do it!0 -
I'm back (and oh so happy to be)!
Squat 75 5x5
OHP 45 5x5
Deadlift 95 3x5
All were pretty easy but I didn't want to overdo it after two weeks of no lifting and getting over an injury. May be able to move up more quickly than 5 lbs at a time. Back didn't hurt at all.
Accessories:
Front squat 45 3x8
Rack pull 95 16" 3x8
Side bend 30 3x12 each side
Stiff dead 50 3x8
Asst. pull up -70 (60) 1x8, -64 (66) 2x8
I also ran/walked yesterday for two miles. Felt like I was dying but it was nice to be outside and have beers after.0 -
monday workout B
I haven't worked out in a week.. been feeling run down plus I decided to start climbing the stairs at work and omg my calf muscles were sore for days...so I just needed time out
Today
Squat 5x5 at 40 kg 88 lbs.
OHP 5/4/4/5/5 at 20 kg 44. Starting to feel a little smoother yay
DL 1 x 5 40 kg / 88 lbs then I did 5 more @ 45kg.
also did
2 x sets of lunges , 15 each leg with different weights
2 x 10 good mornings
1 plank and 15 push ups
Ugh TOTM started this morning.... does anyone else feel super tired on the first day? DO you still do strenuous exercise ? I was going to go to my thai boxing class tonight but I know from previous times how it was just a bit too much. Ugh I haven't been there in over a week either and I feel bad if I don't go...0
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