Workout check-in - May-king big changes this month
canadianlbs
Posts: 5,199 Member
i don't have anything to say, but i thought this one up and wanted to get inb4 krok 
have at it, people.
have at it, people.
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It was the last workout in April but I ended after midnight so sure, why not post it here.
Another long gym session and my fitbit is dead (battery) so no step tracking until after pay day, which is just under a week away. Some reason I was pretty slow tonight and with the add ons it made the session around 2 hours. My legs are going to feel it tomorrow during the last 25 minute jog, I'm betting.
Stage 3 - B2 (halfway done)
barbell squats for warm up then 55 @ 95 just for fun
bar romanian deadlift/bent over row 3x6 @ 70 - kept the weight as easy for deadlift but still heavy on row
goblet squat 1x6 @ 25 and 2x6 @ 27.5 - I switched out the partial one leg squats cause my knees didn't like them
wide grip lat pulldown 2x6 @ 80 and 2x6 @ 70 - 80 still feels heavy so went lighter on last set
back extension 3x6 body weight, i don't know if i had it set right as it pushed in my hips more, the equipment
YTWL 3x6 @ 7.5 - so glad this gym has dumbbells in the different incremental weights
sb cruch 2x12 @ 25 - meh
other crunch 2x10 body weight
glute bridge 2x10 @ 25 - yeah I am falling from the program at this point *shrugs*
prone cobra 1x60 and 1x90, didn't do it a third time
deadlift just for fun, 1x5 @ 135 and 1x3 @ 185 - could barely do the three
good morning 3x10 @ 50 as usual
hip thrust 3x10 with 30 barbell, struggled with these and it's hard to keep the bar from rolling around
Long night. Now I need to relax and eventually go to bed cause I have to jog tomorrow and go in to work at 2 instead of 4:30. Fun times.0 -
Hello my lovely lifting ladies xx
Tonight was lifting and a shoulder/back killer superset
Squat 5x5x130lbs - a deload as suggested by the app, squats are just making me tired these days
Bench 5x5x90lbs
Row 5x5x100lbs booyah!!
Superset 5x5
Latpulldowns at 90lbs
Single arm row 30lb Dumbbells
Single arm thruster things 30lb Dumbbells
Single arm press 30lb Dumbbells
Military press 30lb Dumbbells
Prone jackknife on swiss ball with push up
Dead.
Casein, bed
Lol
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The gym was empty when I first got there which was bliss, but it quickly got crowded.
Squats = 75lbs
OHP = 35 lbs (Or at least I think. I am assuming the smaller barbell is 30.)
Deadlift = 80 lbs. Going to stay here again. I feel like my form was failing.
Did a few other random things because I wasn't ready to leave the gym yet. I tried doing some real push-ups and found I could actually do them! All the push-up in new rules and I still couldn't do any real ones after months.
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De-loaded everything today after reading all of your posts. Will add for squats and deadlift next time around. OHP will stay the same at 50. Was wobbly on the last set. My upper body strength is so wimpy! Today is a cardio day.
S - 85
OHP - 50
DL - 850 -
Yesterday: ran 1 mile on my lunch break then did yoga for the rest of it. Met up with a friend after work for a 5.65 mile run.0
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Did the SISM base line this morning. Krok, I think you almost killed me
8 minute AMRAP complex I got 7 rounds and 4 highpulls 25 lbs db
Did the body weight stuff in reps of 5/10/15/25 x 5 I think I should have done smaller reps with less assistance on the pull ups and going full pushups on all of them (push ups where 10 full/5 full/ 5 full/ 3 full /3 full and the rest were from knees. Time for that was 10:41
400 m sprint was 1:54 I started out way too fast on this and had to claw my way through the last half (what can I say I usually sprint 30 seconds or run 5+k)
Plank for 1:06 I wanted to get 1:10 but my arms said nope and I landed on mah face.
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So technically I guess it's not for May, but yesterday's workout was:
Brief walk.
Squats: 2x5x45, 1x3x85, 2x5x130, 3x5x115 --- I had to deload in the middle, I just wasn't stable. I'm going to stick with 115 for a while, maybe even a little less, and work on form again.
Bench: 5x5x85 - This was really easy yesterday, finally time to move it up
Rows: 5x5x85 - Also easy, also ready to bump it up 5
I was in such a hurry to get through the workout that I cut the rest times by 1/3 - I had to get my kid to a soccer game. It was crazy. Luckily the bench/rows felt pretty easy last night so the short breaks weren't a big deal. Squats sucked.0 -
50 minutes of yoga (DDP Diamond Cutter) this AM! I feel much more limber. Honestly, the squats + sprints yesterday, hammies were ouch when I woke up!
Hoping for a long walk this afternoon. Nothing strenuous because I'm testing my deadlift 1RM tomorrow morning first thing and have to be at my grandma's for some yardwork around 9:30-10 soooo yeah.
@Llamapants86 that's a pretty good baseline! And now you know why I went for 10 rounds on the bodyweight part ;P Although now I have to come back with a vengeance to beat that time! (But only because I'm aiming for sub 10 minutes for the second go-round)
Now I need a good epsom salts bath and luuuuunch!0 -
Cardio day for me. Day 3 of Week 7 in C25k is done. Made it through all 3 of the 25 minute jogs this week. Next up is 28 minute jogs, starting monday. I should be ready for the 5k since it's in the middle of June.
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DawnEmbers wrote: »Cardio day for me. Day 3 of Week 7 in C25k is done. Made it through all 3 of the 25 minute jogs this week. Next up is 28 minute jogs, starting monday. I should be ready for the 5k since it's in the middle of June.
That's awesome Dawn! Love C25K...did it last year and I've done several 5ks since then...times are slowly getting faster.
Today:
SQ 0# 1x5 6# 2x5 12# 4x5 - will repeat
BP 30# 1x5 40# 1x5 45# 5x5 - will repeat
BR 30# 1x5 40# 1x5 50# 5x5
barbell side bends 30# 1x25 (just upped weight today)
hanging knee raises 2x5
hanging from overhead bar (is that called a bodyweight hang?) 2x15 seconds
walking lunges 2x5 (this is huge...never been able to do lunges before)
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Still sick, but getting better.
Our derby home opener is tomorrow, and I am playing. Then practice on Sunday, so I should FINALLY be back at lifting on Monday.0 -
I had a fantastic workout today.
Workout A
Squats 5x5 at 155#. These felt strong. I actually enjoyed them today and am feeling ready for 160# on Monday.
Bench 5x5 at 115#. A few of these got shakey, but I got them all. I'll continue to stick here for a couple of weeks probably. I may start adding reps to each set next week just to build some strength.
Rows 5x5 at 80#. Eh. Got them, but I'm not enjoying these.
Then I did the spring into summer complex! What was I thinking?!?
AMRAP: 9 rounds total plus 2 spare sumo deads.
Body burner: 11:51 total
400m run: 2:14 (my legs were smoked after Workout A and the two parts of the complex before this. I could hardly walk, let alone run, haha)
Plank: 1:41 (I probably could have gone longer, but I let my mind convince me that I was tired and dropped.)0 -
Workout B (Fri)
Squats 3 x 5 - 175
Squats 5 x 5 - 200
Deadlift 1 x 5 - 210 (go me!)
Bench press - 5 x 5 - 100
Reverse curls - 5 x 5 - 110
Underhand Biceps Curl - 5 x 5 - 1150 -
Nice work everybody!0
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I'm either on week 6 or 7 of SL, but I decided to take the rest of the week off (not just because it's finals week or because of work). I've been lifting 3x/week and running 3x/week and have been burned out.
Just focusing on the running this week, as I have a 5K fun run on Sunday. My boyfriend and I went out for a late run tonight for around 30-35 minutes.0 -
Friday Night squat night, yeah!
Squats 5x5 - 210 - yeah, nailed it!
OHP 5/4/3/4/3 - 77.5 - First time attempting 77.5. Bleh and typical. In gross, I somehow tore some callous I didn't know I had on these.
Deadlift 1x5 - 200 - PR! The mental "oh crap this is 200lbs" didn't hit me until I finished the first rep. Then I panicked, hahaha! Got better with the straps, they definitely helped, especially during warm ups my grip was shot at 135lbs!0 -
in normal life this would be workout a, but i'm still scared of my lower back so i skipped deadlifts and spent a remedial session instead. i did a - really no other word for this - buttload of squats. and some ohp stuff.
squats: oh . . . just words. lots of words. and lots of squats. i seem to have forgotten all about how to get my abs in and fight the buttwink. pretty sure i'm just letting my pelvis tip forward and caving in at the waist as i start to come up now, so i was working on remembering how to stop that. the heaviest weight that i used tonight was 65. and i thiiiiink near the end i might have started to solve the problem: monster lower-ab recruitment, monster glutes/upper hamstrings, and (who woulda thunk) much wider hips than i've been using lately. i did very light careful weights and a lot of bodyweight, but i guess i'll find out tomorrow how the volume hits me.
ohp: i got my 5 sets of 5 in the usual way, with 45lbs. but i split them up over the entire workout, since doing a set or two early on in my squats seems to help me with keeping my upper back tight during the squats. not a hope of getting the tommy suggs hip pop going with 45 pounds, but i did two or three sets each with the 20 and 30lb bar. suggs style seems to give me a better lockout that my shoulders like more so i may back the weight down and start using his form at some point. idk though. i'm not doing too badly at the conventional style with 45 nowadays, so it's hard to give up with the hope of an increase always hovering just over the horizon of the next time i try.
remedial: 40lb bent-over rows, facepulls, 60-sec plank after a few sets of squats. and something that i invented myself because i'm on a crusade to make my lower abs do their job of keeping my pelvis level. been letting my glutes do too much of the extension work in this zone. basically i just stand with shoulder-width feet and loose knees, and do pelvic tilts using only the sub-belly-button part of my abs. good thing i went to the grubbier gym where there was no one around tonight. they're somewhat graphic.0 -
It's so cool canadianlbs how aware you are of your muscle activation!
Pulled out 3 workouts this week! Yeah! I missed it so much.
S 65
OHP 25
DL 65
Stalling out a bit on any weight increases because I still don't have my barbell/cage yet but am thinking of adding in extra reps or sets to increase the challenge on the squat and DL. Concentrating on getting form down/engaging whole body and shrugging at the top of the OHP and feels much much better. Should be able to start increasing there again. Slowing adding more jogging time to my walk/jog on rest days. Shin splints have historically been an issue for me so excited to be making slow progress without pain! Whoop!! And oh! Hubbie hinted I may be getting weight set and cage for Mother's Day!! Double whoop!0 -
Impressed by you guys.
Zumba class first.
Squat. 120 lbs. 5 x 5 plus 1 x 5 @ 360 on leg press machine
BP 62 lbs. 2 x 5; 61 lbs. 3 x 5.
Rows. 72 lbs 2 x 5; 71 lbs 3 x 5
Planks 3 x 35 seconds
Remind me not to venture into the weight room on Saturday. Had to wait so long for a bench I was tempted to do a barbell workout instead.
One guy had the nerve to tell me it was his 100 rep day!
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I had an off night this time. Apparently, I need to eat more than 1200 calories before lifting at 11 pm. Just a longish day with not a lot of time before going in to work since I'm back to 8 hour shifts instead of 6. I had plenty of protein today and even a little candy but still, low on the calorie count. You'll see how it suffered in the report. And tomorrow is rest day but I'm working 10+ hours so we'll see how that goes nutrition wise too cause I may get protein and use some calories on a coffee drink to make it through.
NROLFW Stage 3 - A3
I tried warm ups with squat again. Kind of like it but might do 3 sets next time. 5x5 @ 95 tonight
one arm db snatch 3x6 @ 30 - tougher now but still feels fine
db one leg romanian deadliest 1x6 @ 30 and 2x6 @ 25 - kept falling and struggling on left side
barbell bent over row 3x6 @ 70 - still very heavy
bd one arm overhead squat 3x6 @ 10/20 - not bad but not easy either
db incline press 3x6 @ 25 - easy enough
And... I skipped the rest. It was already getting close to midnight and I didn't feel like planks for BWM, so I didn't do them. I did leg press 3x8 @ 140 in part cause it's near the locker room, I hadn't done it in a while and was curious if the equipment had the weight for the set up (minus what you add on). Nothing so I'll just keep listing what weights I add to it.
Now I'm going to shower and go to bed cause yeah, working a couple extra hours for Sunday. Hope everyone else has a great weekend.0 -
UBB 2.0 Conquer W1D4 (Yesterday)
1A) 20 mins to 1RM Deadlift
195x2, 225x1, 240x1, 260x1, 265x1
260 was already a PR (previous 1RM was 250) but I had some time left and decided to just give it a try, didn't have much to lose. Slow but steady! Probably hitched the last inch or two (I tried not to but the bar seemed stuck lol). Should've had a video but my phone crapped out on me.
2A) 1RM Push Jerk from rack
95x2, 105x1, 115x1, 125x1
I knew I'd done 120x1 2 weeks ago so I went for it. Had to muscle the last few inches.. So I can jerk as much as I can clean. Interesting.
3A) For time: 22:25
- 3000m row (13:25)
- 60 burpees
I had a good pace with the rowing, but I was so burned out by the time I got to the burpees I cranked them out in sets of 6. At least I get to try to do better again in 2 weeks!
I spent the rest of the day outside putting together a gazebo, lots of keeping arms up in the air and I had to plank crawl under the deck a few times to recover screws and stuff. So glad today is a recovery day!0 -
Lifted super early yesterday morning - hubby bet me that I couldn't lift, stretch, shower, protein up within 70mins BUT I made it! Thank goodness for Deadlift day as it doesn't take as long if I don't add accessories
Squat 5x5x135lbs - took a deload so this felt good and deep
OHP 5x5x70lbs - this is slow progress as I'm really working on keep that shoulder safe
Deadlift 1x5x190lbs then 1x5x210lbs
Quick workout to end out the week lifting 4 times. We're off to Fiji in a week so really want to max out my workouts until we go as that'll be my rest week eatwhateveriwant week
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whoa nelly. another one of those mashup workouts following friday's half-assed half one.
warmups:
external rotation pull on the cables, 3x12@2.5 on the left, 3x8@ the same weight on the right.
with 17.5lb cable, wouldn't know what this should be called. it's basically just scapular activation/mobilization, starting with shoulderblade drawn all the way forward and a little bit down by the cable, then using serratus and a bit of traps and such stuff to draw it back into its neutral position again against the cable. felt great but rusty.
squats: 2x5@45, 2x5@55, 1x5@65, 5x5@75. how the mighty are fallen (again). i've re-read rippetoe, tweaked my toes outwards by 30 degrees and need to give the unused muscles that this exposes a bit of time to catch up. 75lbs was plenty for them, tbh. shoulders fine, i don't think anyone would even guess that a month ago i couldn't get my left elbow up without my whole upper body trying to pretzel forward under the bar on that side to relieve some of the strain on the joint. which explains why my front delt was always having a fit. it's a much happier, friendlier front delt these days.
bench: 2x5@45, 2x5@55, 5x5@ SEVENTY. this has really been a long time coming. pretty sure it matches the best bench weight that i ever did, and it felt pretty good. key for me was what feels like arching my upper back, but is really just de-kyphosing it and getting my shoulderblades clipped and set flat. i'm excited about bench pressing now.
rows: tricky today for some reason. tried some 70lb sets but the bent-over stance didn't feel like the best thing for my si joints today and that may have been throwing me off in all the other directions as well. so finally settled on 5x5@65. which means right at this moment i'm benching more than i row. isn't that kind of backwards or something? i also did three or four sets of seated rows with 70 to get my back out of it and really concetrentrate on the shoulder-blade pinch.
aaaaaanddd deadlifts. actually deadlifts are my exciting story, so i'm going to be boring here. all the way back down to 65lb, but i think i might have found my form fix. my problem has been: soon as i turn my lats and spinal erectors on by pulling the slack out of the bar and rotating my chest upwards, i collapse at the waist and start hyper-extending my lower back. or i'd try to compensate for that and be lifting with a slightly rounded spine. and i just could not tell by 'feel' at the start whether i was in a position that was going to give me that scary little lumbar-zone pinch as the bar cleared my knees.
but not deadlifting is not a solution either. in the week or two since i've quit deadlifting i've had nothing but hassle with squats and the lower back doesn't feel like it's getting stronger in any of it. so today i spent the time in between row sets at 65lbs just working on this whole problem again, because i need to feel the 'problem', otherwise i don't even know what i'm trying to fix. 65lbs was just about right. so here's what fixed it: i do the whole posterior-chain tightening routine from shoulders down, but right before i settle into my legs and start to open my hips, i turn on my abs in the bikini zone too. that honestly feels to me as if it's doing the trick. it levels everything back to the right place in my lumbar zone, and when i pulled from that form the whole thing felt natural again for the first time in i don't-know how long. i got really excited and really happy and what i like best is: it's not going to be something i'll have to try and work out with my head. when it's right in this case, it FEELS right.
i did a lot of stretching and such afterwards, and also my two 60-sec planks. AND two sets of 5-8 pushups form my knees, in honour of my most supportive non-lifting friend who is just now suddenly starting to build a bodyweight strength regime of her own.0 -
So I was naughty and lifted two days in a row....my only excuse is I really wanted to and I have deloaded squats so they're not overly taxing lol
Squat 5x5x 135lbs
Bench 5x5x90lbs
Row 5x5x100lbs
Leg day superset 5x5
Bulgarian split squat 30kgs
Front squat 35kgs
Hip thrust 45kg
Romanian deadlift 45kgs
Bench height step up
Dying now0 -
So, I decided to chalk up last session of SL A as lack of food and shark week and do one more attempt at that bench press before I deload it. If I didn't attempt it I feel I never actually went after it, if that makes sense.
Squats 5x5 215lbs - PR. Wut?! I was surprised myself after grinding through 210, I figured 215 would be a few fails. I barely remember doing most of them, I was zoned out squatting but I got video evidence.
@)$*!(!*($*()*$()! yeah. Admittedly, these were kinda ugly on the 4/5th rep. Time to deload.
Rows 5x5 100lbs - ehh, rows. At least it's even with bench now.0 -
Nyah, leg and shoulder session of Hell (aka UBB 2.0 Conquer W2D1)
1A) EMOTM x6
Snatch + Hang snatch x2 (65, 70x4, 72.5)
(this is 4 reps of snatches in a minute. 72.5 was somewhat ugly. Hang snatches have a lot less momentum behind them, so they're HARD!)
2A) EMOTM x4
Back squat @ 140x3
rest 1 min
EMOTM x4
Back Squat @ 150x2
3A) Metcon - 20, 15, 10 for time [8:50]
- DB Squat Clean (25lbs)
- Knees-to-bows
My previous time on this had been 8:26, but with 20lbs DBs so I don't know if I really got worse or what. Perhaps I could've pushed a ltitle more. My lats are a little angry about my 50 pull/chin-up negatives over the past 3 days, my hands still sore from working outside all day Saturday, callouses not quite hydrated... So many excuses, but I think i could've bit down and endured a little more either way.
Then did some hip mobility and decided to "deload" my No Matter What sets and get back to it
- Recline Rows x15
- Push-ups x18
I will need a date with spiky roller again tonight, I think xD0 -
I have a 5k trail race on Saturday so I am kind of front loading this week and taking it easy Thursday/Friday.
Meshed DL day and OHP day together
DL
150 lbs x 3, 175 lbs x 3, 195 lbs x 3 they all felt good and strong
OHP
55 lbs x3, 60 lbs x 3, 70 lbs x 4
The 3x8 supersets of
front squat 45lbs
DB snatch 20 lbs
DB rows 20 lbs
Assisted pullups.
I want to pump out a couple of pushups throughout the day. I am determined to get my SISM final test with full pushups damnit 0 -
I really didn't do a whole lot of anything over the weekend. Took a few light, slow walks...that's about it. Sunday I did my lifting, so there's that I guess. I have been feeling super tired for a couple of weeks. I'm wondering what's going on - maybe the season change? Not sleepy-tired, but my body is just weak feeling and tired. It's weird. I'm pretty sure I'm eating plenty of food and I take vitamins daily...so not sure what else I can do, but it's literally like pulling teeth right now to exert energy. I've even deloaded as a result. Sucks.
Sunday:
Squats: 2x5x45, 1x3x75, 5x5x115
OHP: 2x5x45, 5x5x75
Deads: 5x5x130
I hope I get out of this seemingly permanent state of exhaustion soon. Sigh...
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Cardio Day
Jogged 28 minutes for Day 1 of Week 8 in C25k. My legs ached during but not too bad considering I worked just over 10 hours yesterday and only took a 30 minute lunch break during it. I had to tell my legs on occasion to keep going and my path is too short so I had to loop around part of it but overall, not bad. Just over a month until the 5k so I should be able to jog the whole thing by then.
Just wish it was nicer out cause I haven't done much jogging in shorts but middle of June will be short weather even though the event is at 9pm.0 -
Dang awkwardsoul!!!! 215 squat!!0
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