Workout check-in - April-tle bit more awesome
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Reporting in late, mostly because I have been running around trying to get things done all day and now, at 10 to 9PM, I'm finally able to sit down and decompress a little. Bit of a nervous breakdown type of a day. Sometimes things just pile up and I don't handle stress well. It bled into my workout this morning and I wasn't quite focused and, well... you'll see when we get there.
Power Snatch
3x EMOTM # 75lbs x2 reps5x EMOTM # 82.5lbs x1 rep
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Okay I am about to murder the MFP board for erasing my weights after the at sign like 2 dozen times as I was trying to type this. I will be using # from now on. >_< Oh FFS it did it again... grr
Back squat 135x5, 157.5x2x3, 175x2x2
Assisted dips + more assistance (60 & 75lbs or so) 8/5, 5/6, 5/7, 6/4, 7/6 (from memory here)
The squats were not super. Both sets at 175 were grinders through and through, and I basically did a good morning on the very last rep. I don't know what it is with me and squats, but I just cannot seem to progress anymore at them. urgh.
Metcon - 20,15,10 for time
- CTB Pulls-ups (red and black bands, so ~85lbs assist)
- Pike presses
- Box jumps # 20'
The 4th box jump I actually just was so out of it just wanting to get the workout done because there was so much waiting for me I jumped on the edge of the damn thing and busted my shin up. I was at 6 mins. I froze my timer for a bit and hobbled around trying not to cry, I made it to the punching bag and gave it a good whack in frustration, sat myself down and took deep breathes then furrowed my eyebrows manga-style and went after the rest of the stupid wod. Total time: 17 minutes. 1:10 longer than my previous time at it with the same parameters (except I didn't bang my shin up the last time). At least I got back at it and hopefully this doesn't prevent me from getting my running in and whatnot. It's a lil painful when I walk at the moment and I need gauze on top because it's still oozing blood (hey, I'm sparing you the picture, be glad).
But damn, today's just been a grinder, both mentally and physically. Even tho it turns out my grandparents didn't need me after all (I got there as fast as I could, and they were already done with everything by the time I made it...) so I ended up shoveling some snow to help it melt to not feel completely useless.
Can't wait to just hit the hay now
Back Squat 135x5, 157.5x2x3, 175x2x20 -
Krok - sorry about the shin!! That made me go 'ooooooo' out loud. Shin injuries hurt!!
ran 5km last night
Lifted tonight
Squat 5x5 @ 145lbs.
Bench 5x5 @ 80lbs.
Row 5x5 @ 90lbs.
Squats were UGLY!! Gosh they were not good. Gonna stick here and maybe even deload a little soon. Dunno why they're sucking so much at the mo!
Time for casein and bed xx0 -
Ohp day 1
55 lbs x 5 60 lbs x 3, 65 lbs x 4
I just deloaded these this cycle so this was pretty easy
45 lbs 3x8 emotm
Amrap 4 minutes x 3
Clean 65lbs
Db rows 20 lbs
Assisted pullups
Plank
Did 2,2,2
My upper back is feeling it something fierce and I'm starting to make some progress on my unassisted pullup. I can actually start lifting myself a wee bit without assistance and negative pullups are much more controlled.0 -
Wee, Construct W4D2. Only 2 more left then I get to deload (after hitting the 2 remaining xfit open workouts I didn't previously do. Because I don't like leaving things unfinished)
Power Clean Pulls 125x5, 135x5, 145x3, 150x3
Those went okay, aside from the last reps on the last 2 sets which lacked power and for which I compensated with a bend in the elbows. Glad I was able to pull these through even with the shin. I was worried I would scrape it but I managed to stay away from it without comprimising form too much. (the swelling is down a good bit, so I'm hoping a run tomorrow at lunch is a possibility)
OHP 75x5, 82.5x3x3
Superset with submax assisted pull-ups: mixed grips, ~80lbs assist throughout
It was my first time hitting 75 for 5, I believe. Reps were grindy on the sets of 3 but I never doubted I would make them all so I think there's progress there. Can't wait to test my 1RM on these again. Maybe that 100lbs is within reach now! As for the pull-ups, I exhausted myself on these yesterday so they, erm, sucked. Bad. Mixed grips and whatnot. My lats are gonna be sore.
Interval finisher: 60/20 seconds work/rest intervals
- Recline Rows: 18/14/14/13
- KB 1-arm snatch #25lbs: 15L/16R/12L/13R (+2L)
- Front rack walking lunges #55lbs: 14/14/14/14 (total reps, so 7 per side per round)
NMW sets for push-ups/recline rows ended at 20/22 and 13/17. If I fail one more time on either I'm gonna use the 10% deload rule here.
My pecs are sore as hell from yesterday's dips, and I have a feeling my lats will be tomorrow xD Here's to finishing the first phase strong, right?0 -
My weekend workouts are:
Saturday - outside run! Yay! I haven't run outside in SO long and I was pleasantly surprised. I went just over 3 miles and it took me 31.46 minutes. I was shocked. My PR for 5k is 28.56 (I think)...that's really pretty close for not having run 3 miles in over a year (outside).
Sunday:
Squats: 2x5x45, 1x3x75, 5x5x125
Bench: 5x5x85 (I think I'm ready to move up to 90 on Thursday)
Row: 5x5x80
Today - it's a cardio day but I just couldn't get out of bed. It's ok, though, I am going to walk a couple miles this afternoon so that'll do.0 -
I ran two miles of a 10 mile relay race on Friday. I was one of the middle legs so I didn't really have anyone around me. I ended up starting too fast, slowing down, then pushing myself to finish. I'm happy with my time but I felt roughed up the rest of the day. A man with a limp passed me, too, so there's that...
I helped a friend move on Saturday and I did a lot of the heavy lifting because I lift and I'm strong
It was gorgeous out so I went to the driving range after and hit some balls. I then realized I'm in dire need of a golf lesson. Had two beers after then fell asleep on my couch at 8pm (holy oldster). I woke up at midnight completely disoriented. Didn't think I'd be able to sleep but not to worry, I woke up at 10 am the next day. WTF happened to me?
Sunday was gardening day. I helped put down 10 bags of mulch and I uprooted a tree. Just call me Paula Bunyan. I'm quite sore today so might need to take it easy lifting.0 -
Yesterday I was supposed to rest an extra day. I've been doing SL every other day for awhile, so I thought an extra rest day might help. But then I was hella bored and realized since today is my anniversary, I'll be too pooped to lift, so I did some accessory work
Front Squats 65lbs - 65lbs seems my block
Pull up negatives - my triceps and grip are angry. Crap, I forgot to use my lifting straps!
Barbell Hip Thrust 45lbs - First time trying this. My butt got huge with pump after these!0 -
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Last Night's Workout
10 min warm up before on the treadmill - mix of walking 4.0mph and running 5.5mph
Workout: All 5x5
Squat 60# - feel a lot more comfortable in form other than feeling a bit weak due to lack of food.
Bench 60# - felt pretty strong!
Rows 60#
Didn't eat enough yesterday so my lifts felt a bit weak, need to make sure I get closer to my 1575 calorie goal! I may look to increase this as I start lifting heavier too.0 -
Cardio Day - Couch to 5k Week 5 day 1 attempt 2
Not bad. Tad chilly outside still so wearing sweatshirt when I go. Legs are tired during the 5 minute jogs but overall, pretty good. The 8 minute seems doable so just not sure on friday's 20 minute. Will find out when I try then and at least I have a beer waiting for me as I don't work that day either. hehe0 -
Got some cardio in - I walked to my Team Captain meeting for my company's 'Active for Life' campaign - it's across our campus and I took a long way back. So about 2.75 miles round trip.0
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Yesterday, Ice Cream Fitness A
I had a lot of energy for this session because I ate 1500-2000 cals over maintenance the day before
Squats - warmups 45, 65, 85 then 5x5@100. Form a bit better than the first time at this weight but still needs a lot of improvement.
Bench - tried 1x5@65 and it was really too heavy. Went to 60 and finished my sets. Also did 5x12 leg lowers while holding up the bar, and 5x15 hip thrusts.
Rows - 5x5@75, new weight. Form was not great, but not awful.
Shrugs - 3x10@75, I added two extra reps per set. Was challenging to my grip.
Tricep Extensions - 2x10@50, 1x8@60. Added two extra reps to 50 and it was ok so I did a set at 60, so hard!
Barbell Curls - 3x8@30. Still hard!
Hyperextensions - 2x10@25 Still tough
Planks 2x60 sec0 -
Squat 110 5x5 will repeat next time to get form better.
Row 80 5x5 may repeat next time as well.
Bench 85 4,5,5,4,3 yeesh.
Not bad considering how sore and tired I was from the weekend's activities.
Also did:
Side bends 35 3x15 each
Skull crushers 40 3x8
Assisted dips -64 1x5, -58 1x5, -52 2x5, -46 1x5
Shrugs 40 3x80 -
So effing tired!!!
Hoping for some glute DOMS tomorrow!
Finally failed on my third set of hip thrusts at 90 lbs. Couldn't get beyond 8th rep. Did a couple sets of walking lunges with 20 lb dumbbells. Have been stuck at awhile at 80 lbs with the one legged pendulum machine---thinking about deloading next time. Finally touched a treadmill...and realized why I may never want to run another marathon, much less another mile.
Mixed bag...from January 31 to today, I've lost less than 1 lb and 5.5 inches total. I guess I've been accidentally recomping? I know I shouldn't care so much about what the scale says. Thinking about cutting my calories down to 1600 from 1700. Ugh, sorry for the rambling.
@RenJenn congrats on 100 lbs!!!
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MissHolidayGolightly wrote: »A man with a limp passed me, too, so there's that... can i just mention though that you make me very happy sometimes? there are times and locations in my bike ride where joggers can overtake me, so you're not alone. today wasn't one of the days for it though. two days of not lifting definitely made my legs more willing to flirt with the concept of sprints. i keep telling myself that i 'ought' to do them because there's no question they give me a dramatic boost when i do do them for a couple of weeks in a row. but i keep just not having whatever it takes when it's time to do them.
i'll lift tomorrow. i'm telling myself, but i guess unless i get it in at the crack of dawn i might well be lying. there's some kind of something the project manager is leaning on me to provide, which i haven't had time yet to give any thought to. gah, these people. 5 months down, 7 to go.
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So, I've been MIA. I took almost 2 weeks off from lifting because of endurance events. I had a 13.5 hour event followed by a 6 hour event Easter weekend. I spent the week after attempting to recover from said events. Then this past weekend I had a 24 hour endurance event. It wiped me out, but I decided almost 2 weeks off lifting was more than enough, so I hit the weights yesterday.
Workout A
Squats 5x5 at 145#. Felt good and strong with these. I'll probably hang out here until next week just to make sure form is good.
Bench 5x5 at 100#. I deloaded on this lift (from 110#). I'm glad I did. My upper body lifts suffer the most when I'm tired. I was able to do this lift with zero issues, but if I hadn't deloaded I would have struggled.
Row 5x5 at 80#. This is getting hard. I'll probably hang out here for a little bit.
Accessories
Cable rows 3x10 at 90# supersetted with hip thrusts 3x10 at 35#.
Narrow grip lat pull downs 3x10 at 90# supersetted with body weight lunges.
Decline bench 3x10 at 75#.
Also walked a mile afterwards.0 -
canadianlbs wrote: »MissHolidayGolightly wrote: »A man with a limp passed me, too, so there's that... can i just mention though that you make me very happy sometimes? there are times and locations in my bike ride where joggers can overtake me, so you're not alone.
So good to know we're not alone! And thanks. You're always making me laugh
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MissHolidayGolightly wrote: »canadianlbs wrote: »MissHolidayGolightly wrote: »A man with a limp passed me, too, so there's that... can i just mention though that you make me very happy sometimes? there are times and locations in my bike ride where joggers can overtake me, so you're not alone.
So good to know we're not alone! And thanks. You're always making me laugh
I actually LOL'd about the man with the limp - mostly because I can relate haha. Thank god on my jog Saturday I actually passed a guy pushing his motorcycle. How sad would it have been for him to pass me while pushing his ride! Phew!
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Lift day!
5 min cardio warmup (sounds so pathetic, but by the end I'm sweating already!)
Squats: 2x5x45, 1x3x75, 5x5x125
OHP: 5x5x80
Dead: 1x5x160
Great work, ladies 0 -
DL day 1
160 lbs x 5, 180 lbs x 3, 200 lbs x 1 nothing really spectacular I thought about going for 2 and decided I didn't really want to push it.
Front squats 3x8 emotm finally decided to add some weight to the bar now that I think I have form a little more figured out 55 lbs
AMRAP 4 min x 3
Thrusters
Split squats
toe taps
Got almost 3, 3, 3. I had time on the last 2 rounds to try for the next rep through but no I just had nothing else to give this morning. TOM is taking its toll on me hardcore. Blah.0 -
Hey ladies! Looks like everyone is kicking *kitten*! You all rock!
I am on a Tuesday/Thursday schedule this week instead of my previous Wed/Fri schedule to work around my running days.
Workout A today.
Squats, 5x5@120 lbs. I finally moved up from 115 lbs after staying there for 3 sessions, and it was tough but I got it done. I will definitely be repeating this weight at least once more though.
Bench, 5/5/5/5/4@70 lbs. These were HARD. I knew I wasn't going to be able to get that 25th rep up, so I just stopped at 4. I knew I'd be repeating this weight anyway, so didn't worry too much about failing.
Rows, 5x5@70 lbs. These felt tough but mostly due to grip issues more than anything else. Is it acceptable to do mixed grip on rows?
I also did some calf raises and RDLs (3x10@70 lbs) for accessory work.
Finished up with ~35 minutes on the elliptical.0 -
I am going to try and get back to posting here. My house guests have finally left after a 6 week stay to close their family home after the death of their father. We enjoyed our time with them but having guests for 6 weeks definitely takes a toll...I managed to keep up with my workouts (they were my source of sanity) but logging definitely went downhill.
Today's workout!
Squat 5x5 115 lbs
OHP 5x5 52.5 lbs
DL 5x5 105 lbs
Goblet Squat 3x10 30 lbs
I really need to work on my DL still. I think I am going to do them with every lifting session for a while-but at lower to intermediate weights. My goal for DL (and squat) is to get to bodyweight (145) by the end of the year if possible.
You all continue to amaze me with your awesome lifts!0 -
@ScientificExplorerGirl you are a SAINT for having people that long! Wow, I'd be getting itchy after a weekend lol0
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Having coffee at corner bakery while waiting for my son to finish up his robot meeting & catching up on here. So many funny, inspiring posts. Thanks ladies!! I'm getting pumped to get back to my workout tomorrow. It was a fun weekend in tx riding water slides and visiting family. Good to be back home though!
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i feel like the living poster child for rest weeks. got up before 6, in the gym by 6:30 and the whole thing just worked.
squats: 2x5@45, 1x5@55, 1x5@65, 5x5@80. shoulder felt better and was more even than i ever remember it, and with every set i could bring my hands closer together so it just kept getting better as well. unbelievably better than a week ago and i'm still not feeling any very terrible after-effects in the shoulder. which is amazing for me at 80 pounds.
ohp: 1x5@45, just cause i could and to try out finding/maintaining the shoulder position the physio suggested while doing them. i pressed on saturday so wasn't intending to do this for real. same with rows - 1x5@50 before doing deadlifts, later.
bench: 3x5@45, 1x5@55, 5x5@60. might have been six sets, idk. much much better. big thing: i was watching a mark bell tutorial on sunday and he said something about having your triceps touching your lats at the bottom, so i was trying that out. slightly strange and hit some spots i'm not used to, but miles better than saturday and 60 wasn't so heavy that i was losing my form.
deadlift: definitely the poor relation in my lineup these days. i just can't seem to get them sorted out, but i did work up to 5x1@ 110, so that's good enough for this week.
then i rode to work. i allowed extra time since it's more distance, a few extra hills, and post-squats, but i aced that as well. or maybe i just had a tailwind today. the ride home was geriatrically slow to make up for it.
weather: cold again (for real, snow on mountains and all).
dinner: white-bean soup with bay leaves and bacon. yee hah.0 -
Another PR day, I've been doing good!
Squats 5x5 195lbs - PR! Oh man 200lbs is gonna be mentally scary.
Bench 5x5 100lbs - woot, I succeeded this time, 5x5!
Rows 5x5 85lbs - I'm more impressed I finished rows after all those other lifts.
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Went to the gym after my night shift this morning as I had a busy evening and couldn't fit it in. Not a fan of that. I was tired at the gym, but still had a decent session, but didn't get to sleep until about 10 am, which sucked.
Accessories first since the cage was in use.
Planks - 2 x 75 sec.
Assisted pull ups - 3x5 at 25 lbs assist. Getting better
AND - I did almost a full chin up unassisted! I say almost full because I was using the assisted machine with the knee support folded away, so I was standing on the steps, not at a dead hang. Trying it from hanging next time
Bench - 5,5,5,5,4 at 75 lbs. Did this first since the cage was already set up for it and I wasn't about to drag the bench out only to drag it back in a few minutes. Didn't get the last rep.
Squats - 5x5 at 135 lbs. These felt better than last time. I think I am ready to try 140. I have been at 135 for 2 weeks and I am getting sick of it :P
Rows - 5x5 at 85 lbs. These were ok. They are definitely better when I remember to keep my chest up and drive my elbows to the ceiling. I think I am going to try 90 next time.
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Ah, the joys of lifting day. Didn't get to the gym till about 11 pm, so it was quite a late night. Shoulder was achy too but acted up even before I got to the gym, which meant I had to be cautious on the push press part. Overall, not bad though I wish the place hadn't been so busy, or at least not the areas I needed when I had to do the pesky 1 pt row cause bunch of guys were around. Did see one db bench with 110 lb dumbbells, wow those are big.
Stage 2: A3
front squat/push press 2x10 @ 55 - Kept same weight cause shoulder.
step-up 2x10 @ 20 with short step
db 1 pt row 2x10 @ 20 - got off balance middle of both left side sets and first right side set.
static lunge 2x10 @ 40 with 2 risers and aerobic step.
push-up 10, 5, 5 with 2 risers and aerobic step. Not sure why last time was so hard as I could do some this time.
plank 2x45 seconds, not quite up to 60 yet, maybe next time.
cable wood chop 2x10 @ 12.5 - eh.
bench 3x8 @ 75 - slightly difficult tonight
bicep curl 3x8 @ 30 - not bad
wrist curl 3x10 @ 15 - usual
Now to get stuff done and go to bed. Sleepy.0
