Workout check-in - Juknow you got this!
canadianlbs
Posts: 5,199 Member
'body is required' sez the error message when i tried to create this without making a post. if they only knew how right they are 
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sigh, i'm a fool. pretend this isn't here for one more day, okay?0
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canadianlbs wrote: »sigh, i'm a fool. pretend this isn't here for one more day, okay?
Hahaha Love this
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Well, here's a check-in for a workout I didn't do yet!
I'll be doing yoga later. Then again tomorrow and Wednesday. Wednesday will test my 1rm's after yoga.
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Deadlift 3 day
155 lbs x 3, 175 lbs x3, 200 lbs x3 grip failed half way through the forth rep.
Sumo deadlifts 135 lbs 5x8
Goblet squats 25 lbs 5x8
Still getting used to this volume so I'll probably cut my run to 3 or 4 k at lunch today0 -
I'm back from Boston and only got one workout in last week, so stayed on the same weights.
Squat: :5x5@115lbs. Did fine on these.
OH Press: 5x5@50 lbs. Did fine on these and the last rep was a struggle, but did it.
Deadlift: 5x5@155. Having problems with my grip. The last 2 were a struggle for some reason. I need to get some gloves because these callusses do not look pretty.0 -
Oh right. June.
*copy and pastes*
I'm all moved in except for the unpacking, so time to get back to regular schedule. Today I jogged for 30 minutes at the park.0 -
Hi all!
Yay for June - my birth month woop woop!
Lifted yesterday and it was FIERCE
Squat 5x5x135lbs
OHP 5x5x66lbs
Deadlift 1x5x190lbs
"KILL THE LEGS and BUTT" superset 5x5
- Bulgarian Split squat w 26lb dumbbell
- Front Squat w 66lb barbell
- Hip Thrust w 100lb barbell
- Romanian deadlift w 100lbs barbell
- Step ups to bench height
Had my 2 year old in the shed with my during some of session. He stood right in front of me during hip thrusts and watched me, then said ' mummy, what are you doing?' hahahahah
then when I decided to try out an OHP max at 100lbs he said just as I was pressing up 'mummy you a big man' hahaha couldn't even get it past my shoulders at that point!!
Moral of the story - I lift alone for a reason lol
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@psych101 that is hysterical! You should have him join with like 1lb weights.
Back to it today after a rest week. Felt really good.
SQ: 20# 5x5 - I can finally do a back squat with a barbell instead of a goblet squat. Did those for 6 weeks and worked my way up. Suddenly today my form feels better.
BP: 55# 5x5 - Probably could have done 60# but after the rest week wanted to be smart.
BR: 65# 5x5 - Still struggling with form on this one.
Hoping to get one more in this week before I take off on vacay.
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Operation stop effing around is underway! I do love the motivation a new month brings.
5x5 / Workout B
Squats -- 5x5 @ 85 lbs.
- Felt good, but my arms still bother me some. I've definitely noticed my ROM is more limited again. It'll just take time, I know...
Good mornings -- 2x5 @ 45 lbs, 2x10 @ 45
- Did the 2x5 sets as part of my squat warmups, then 2x10 after squats. Still being really careful with my neck here.
OHP -- 5/5/5/5/0 @ 40 lbs.
- What the hell? I honest to goodness cannot figure out what is going on with these. How could I have zero progression on this lift in nine months??
Deadlifts -- 4x5 @ 105 lbs.
- These felt really good. I had planned to do 5 sets, but my form felt a little off on the 4th set, so I quit.
No accessories, other than the good mornings and the extra deads. I am going to take Huck out to the trail in a bit for a nice long walk (4 miles). Hoping it's not too crowded.
C.0 -
I've been trying to incorporate cardio starting this week and it made me really tired. I didn't feel strong at all today. It was a struggle. Had to go down in weight on OHP and Deadlift and even those felt really really heavy, and I couldn't even sort of get through my last set of squats.
squats: 4 sets of 5 @ 95#
OHP: 5x5 @ 50#
deadlift: 1x5 @ 135#
I'll have to see if the added cardio effects me the next time as well. I might have to readjust and not be as gung ho about it, incorporate it slower so that I can still lift.0 -
A couple of check-ins.
Sunday: another tri training day. I rode 9.5 miles then ran 2. The ride was great, a little slow because we were riding on trails, but the run sucked (again). I really hate running after riding. Thankfully, I have a few more weeks to train so hopefully this gets easier.
Yesterday: Workout A
Squats: 5x5 at 165#. These felt really heavy on Friday, but they felt great yesterday. I'll probably stick here for this week then increase next week.
Bench 5x5 at 120#. Holy mackeral. I didn't think I had these in me, but I went for them anyways. I didn't want to do 115 again, so I decided "go big or go home." And whaddyaknow, I was able to get 5x5 at the higher weight. The last 1-2 on sets 3-5 were really hard, but I was able to crank them out.
Row 5x5 at 85#.
Accessories:
Upright row 9/8/8/8/8 at 70# supersetted with push-ups 5/5/5/5/5.
Cable rows 10/10/10/10/10 at 90# supersetted with hip thrusts 10/10/10/10/10 at 55#.
Walked for 15 mins after.0 -
First June workout! I took Monday off (other than walking the dog) after my half on Sunday.
Workout B:
Squats, 5x5@90 lbs. These felt pretty easy, so I was happy with them. I will go up to 95 lbs on Thursday.
OHP, 5x5@50 lbs. Felt pretty good, the last set was kind of rough but overall, good. I will try 55 lbs next time.
Deadlift, 2x5@95 lbs. I did an extra set to lock in form. From what I could tell looking in the mirror (I need to film my form at some point but that was not happening today), I think I was good. I'm only going up 5 lbs at a time on this lift for now.
Accessory: Good mornings, 3x10@50 lbs.
Cardio: Elliptical for 45 minutes.0 -
Worked out after about 2 weeks off yesterday and it felt fabulous. My body felt like goo before :-D
Squat 95 5x5 I took some time off and did this at the end of my workout because the rack was taken so had to de-load quite a bit from 125. Might just try 115 Wednesday to see if I can do it.
Deadlift 150 2x5 (one double overhand). Felt heavy warming up then nailed this. I was supposed to go for 170 so not that much of a loss.
OHP 45 5x5 down from 60. This was easy.
Split squats 45 3x8 each side in between OHP sets.
Stiff-leg deadlift 70 3x8
Assisted pull-up -62 1x5, -58 2x5
Goblet squats 50 3x8 while waiting for the squat rack to do regular.0 -
Welcome back missholiday
@craftymommy trying to find the balance with cardio and lifting takes time and a lot of trial and error, good luck
Ohp day 3 this morning.
55 lbs x3, 65 lbs x 3, 70 lbs x 4
Then 5x8 @ 45 and 5x8 assisted pullups
Then 6.6 k run at lunch0 -
No workouts the last two days, rest/clean out garage days, instead unless you count pushing our lawn tractor up the hill when it broke down on Sunday ;-) Looking forward to a workout tomorrow morning.
Sunday: another tri training day. I rode 9.5 miles then ran 2. The ride was great, a little slow because we were riding on trails, but the run sucked (again). I really hate running after riding. Thankfully, I have a few more weeks to train so hopefully this gets easier.
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Hey! For what it's worth I've completed a few sprints and would love to relate a few things I learned during training/preparation. If you are interested feel free to pm me.
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I'm newer to the group, hope it's ok to chime in because I felt fantastic during my workout today and it's nice to share it the women who understand!
I've decided that my secret weapon for strength is an open-faced meatloaf sandwich. Open-face because there was only the heel left. I ate this right before going to the Y and had one of my better workouts, ever. I felt so energized, yet calm, throughout.
Ergometer for about 5 min while waiting for the squat rack. Squat warm-ups starting with body weight.
Squat 5x5 115 I had deloaded a while back because of fatigue. Today I thought the 35 lb plates would psych me out, as I usually just pile on little ones as I warm-up to working weight, but after making it through the first set I was flying high.
BP 5x5 80 I've been struggling with these, lately, and thought I'd stay at 75 forever! Really struggled on those last reps of sets 4 & 5, but did it!
Row 5x5 100 I really don't look forward to these, but I seem to be progressing ok with them. The area between my shoulder blades is feeling it right now, though. I think I need an Aleve before bed!0 -
MissHolidayGolightly wrote: »Worked out after about 2 weeks off yesterday and it felt fabulous.
i was just thinking today that i miss you glad you're back.
sad-making workout today in the second-choice gym, but for no really specific reason. *** workout b.
squats: 90. not great, not awful, but i'm not happy with myself over them. still, i did them and that means they got done.
ohp: 45. yeah, i did 1.5 sets at 55 to begin with and some more at 50, but 45 was the lowest denominator so i'm calling it that. i had to deadlift first for time/rack-turn reasons, and idk. after that i just couldn't seem to get it [snrrrk] up.
deadlift: 120. i'm not very happy about these either. i think i should do workout b at the other gym that has the big training plates and mirrors where i can see myself properly, and a couple more bars.
*** edit: oh, maybe that's why. 1046 calories ingested, probably >200 spent on the bike. and nothing eaten after around 2pm.
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Pretty late lifting session since I had to go do errands during dinner time, bleh. I got an early start tomorrow too, so fingers crossed I'm not all stiff in the morning.
Squats 5x5 - 210lbs - 4th attempt. Warm ups 2x5 45lbs/ 1x5 135lbs / 1x3 175lbs. These went really well. Figure I could of just did 215 but decided to play it safe and did 210lb again since most of 210 was ugly shark week tired form.
Bench 5x5 - 100lbs - warm up 2x5 45lbs / 1x3 75lbs. I kept feeling like the force I was using was half repping, though turns out I had my shoulders so back I had t-rex arms going on. Yoga has really opened up my shoulders as this is just nuts. I've even had to widen my grip on the bar since my shoulders are smashed together now. Big difference since last time I did 100lbs as my form feels great on my back. Next time 105lbs, which was what I deloaded from weeks ago - hopefully I can get past it!
Rows 5/3/4/3/3 - 115lbs - no warm up. My arms were tired, my back was tired. I tried thumbless grip and it didn't go well. Ah well I'm just going to deload, this is 3 fails and rows annoy me.0 -
I got my new lifting shoes today Got to try them out. They are ridiculously stable. When I was getting ready to squat, and I went to adjust my toe angle, I actually couldn't slide my toes out without lifting my feet. They are kinda ugly, but I like them
Anyhow -
Squat - 3x5 at 145 lbs. These are still feeling pretty hard on the 4th and 5th rep. Might be here for a while.
OHP - 3x5 at 55 lbs. Going to do this once more before moving up 2.5 lbs.
DL - 1x5 at 170. Better! I warmed up with 5 at 115 and 5 at 135 to work on form, especially putting the bar back down. It was much better today. The bar went down much more in control, I didn't notice my back curving, and the bar went down straight (I was hitting down with the left side before the right the last couple times). Once more them I will try 175. Thinking of trying chalk.
Row - 3x5 at 65 - light day, good.
Close grip BP - 3x8 at 45 lbs. Good weight I think. Getting a little hard by the 8th rep. I could maybe go up to 50, but that might be pushing it.
Barbell curls - 3x8 at 40 lbs. Still hard, but good hard.
Cable crunch - 3x10 at 50 lbs. Really challenging! I had a hard time staying kneeling and had to wedge my feet up against the weight stack. Need to work on these. I liked the way they felt though.
8 negative pull ups. Working my way up to 10 0 -
Made it back to the gym at last. Not a bad day overall with work and such, but first time having to do the long drive to new apartment from the gym. Takes me over 20 minutes cause not much traffic after midnight. At least I got there and back, so I could finish stage 4.
NROLFW Stage 4 - B4
low bar squats warm up 3x5 @ 100 - getting more challenging
wide grip deadlift from box 3x8 @ 135 - wasn't sure at first but they weren't as hard as I thought they would be
bulgarian split squat 3x8 @ 27.5 - little bit challenging
underhand lat pulldown 3x8 @ 80 - still feels heavy and bugs my elbow a little
reverse lunge from step 3x8 @ 25 - okay but still a little heavy feeling
db prone cuban snatch 3x8 @ 10 - meh, glad to be done for now with those
bent over row 3x8 @ 70 - challenging with last reps
shrug 3x10 @ 30 - not too bad but the 30's feel awkward to hold
Onward to stage 5.0 -
The ants in mah pants dragged me out of bed and onto the hill this AM. I've been ridiculously energy-less the past few days, so it was a nice change. Didn't last though. Every interval right down sucked my breath to the core. I usually recover in 1:30 for all but the last, like, 2 intervals. Today I was constantly pausing the darn runkeeper app because I could not even... I mean, my legs were fine, and my lungs were not burning or anything. I just. could. not. steady. breathing.
Also, runkeeper's distance tracking being what it is, I don't really have much ground for comparison, so maybe I was just running really powerfully and fast... *shrugs* Gonna do some short, submax-ish BW stuff tonight, go to the gym for more complicated stuff tomorrow, run the 400/800m interval at lunch, do some yoga somewhere, rest on Friday, repeat the struggle on Saturday? (I haz another obstacle race. This one should be a lot more challenging. Oof)0 -
Sigh – Went away for Memorial Day weekend and then somehow that turned into over a week away from the gym. Yesterday’s workout session was awful and I really felt the week off.
Squats: 85 lbs My goal is to get to at least 100 lbs by the end of the month.
OHP: 40 lbs – Had to deload from 45 even without the week off. 40 lbs felt good. I need to get some fractional weights.
Deadlift: 95 lbs – Form was off. I didn’t get to the gym in time before class started to use the bumper plates. I just have such a hard time with these when I have to stack plates. Everything is all wobbly and it messes with my head.
Assisted chin ups -64 lbs. These were pretty good. I struggled on the last one, but I’m counting it since I was trying to rush through to finish.
My one hip/leg is feeling tight and I definitely need to fit in some stretching and yoga again!
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Howdy - haven't been checking in, but I've been doing my lifting. Limited cardio aside from leisurely walks, though. Last night:
Squats: 2x5x45, 1x3x75, 5x5,110
Bench: 2x5x45, 5x5x85
Row: 5x5x80
Felt pretty good, probably gonna bump the squats up tomorrow 0 -
Pretty good day chez NYSC:
Goblet squats: 1 x 5 @ 25 lbs; 3 x 5 @ 40 lbs.; Lunges: 3 x 5 @ 50 lbs.; Leg press machine: 1 x 4 @ 350 lbs.
BP 5 × 5 @ 64 lbs.
Row 5 x 5 @ 75 lbs. My form isn't so great so staying at the weight.
Planks 3 @ 55 seconds0 -
Good to see that for it only being June 3rd, there's quite a few posts in here! Here's to a kick *kitten* start to June!
I tested my maxes today. I didn't hit the weights that I was aiming for, but I am beyond happy with what I got. It's either the pre-workout wearing off, the weightlifting version of runner's high, an empty stomach or a combo of all three, but I'm jittery/shaky with excitement right now!! lol
****Test Results****
Squat: 225lbs
Bench: 140lbs
Deadlift: 240lbs
I'm taking the rest of this week off and will hit a regular program again starting Monday. Now, it is time for lunch. Have a great rest of the week and weekend ladies!0 -
Hi all. I'm currently on Day 3 of 9 weeks of healthy eating and exercise and am trying to lose about 5-8 lbs by the first week of August. Not sure if this is possible but I know it can be done. I'm also on week 9 of SL although have missed a few weeks in between. Missing my cardio and haven't rode the bike in a few days because of the rain.
Here is my SK workout of the day:
Squats: 5x5x 120 lbs. - these were good but not great. My hips feel tight. Will stay on the same weight next time.
Bench: 5x5x 85 lbs. - my fave exercise. Did well with these even though it felt a bit heavy so may stay on the same weight next time.
Row: 5x5x 90 lbs. - horrible grip again even with straps but managed to finish Will stat at this weight next time.0 -
Katro - Those are some awesome lifts. Well done on the max testing there.
Cardio day for me. Jogged for 35 minutes in the rain at the park. Not bad overall. Not quite to 3 miles but I'm almost there. Think it will take just under 40 minutes for the 3 mile jog. Plan to try 40 minutes on Friday.0 -
@katro111 holy massive max's!!!! nice!!
Lifted last night so here we go
squat 5x5x135lbs - squats feel really heavy these days...not sure whats going on
bench 5x5x80lbs - easy peasy
row 5x5x90lbs - again, easy
Shoulder/back superset of DOOOOOOOM 5x5
lat pull down x90lbs
single arm row x30lb dumbbells
single arm overhead thrust thing x30lb dumbbells
single arm dumbbell press x30lb dumbbells
seated Arnold press x30lb dumbbells
Prone Jackknife on ball
pushups from ball0 -
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Awesome work everyone! I had copied some quotes and made specific comments but then touched "cut" by mistake and deleted them all pfft. Anyway welcome to AR, congrats Dawn for completing stage4 (those lifts sound so funky and cool...prone snatch! Got to look that up!). There were a few more comments but now they're gone...
Today's workout was tough! Everything felt really hard. I'm going to have to try that meatloaf sandwich ;-) because my protein bar did not cut it this morning. I felt tanked and the muscle in the front of my hip was sore and tight. I dropped down from 100 to 90 on my squat.
Warmups: treadmill, lighter reps of everything
Squat 90
BP 70 failed one rep in 4th set
Row 65 hard today, usually love these!
I honestly couldn't wait to be done. I hope I don't have many of these kinds of workouts blah!
Question: if I just stay at a weight because it is feeling hard or my form isn't where I want it to be for each and every rep am I circumventing the way the program is designed to be used? Should I call each less than perfect rep a fail so that a deload might be proposed (in the app). The way I'm doing it is to keep "practicing" with he weight that is giving me trouble and not necessarily reporting a fail thereby not deloading
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