Workout check-in - Juknow you got this!
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Went to the gym after work and it went pretty well despite me having a headache for several hours. But I get to sleep in tomorrow as it's rest day and late work shift. Made it through the sets and even managed to do 20 reps on a couple of them. Though I'm finding deadlifts a tad frustrating cause they feel so heavy even at 165 but my max was 200 on Stronglifts. Granted I weigh around 30 lbs less than when I made it up to 200 but still, I hope to work on getting up to 225 this summer. Will need to work on them more now that I'm almost done with NROLFW.
NROLFW Stage 7 - Workout 3
warmup with low bar squats 3x5 @ 115 - not bad but feel tad heavy
deadlift 2x6 @ 165 - managed but felt heavy
static lunge 4x20 @ 20 - 10 per leg and it was challenging. My hip bugged me a little at work today too so that didn't help during them.
pushups 4x15 - used the bench still and have to pause during the sets on occasion
romanian deadlift 4x20 @ 60 - not bad but tiring at 20 reps
db bent over row 4x15 @ 20 - eh, not great at this one
Accessories:
leg press 3x8 @ 180 - okay but heavy
good morning 3x10 @ 60 - not bad but awkward as power cage is a tad too high when I need to put bar back
hip thrust 3x10 @ 60 - tough and awkward but made it through
3 done and 3 more to go in Stage 7. I liked the program but I'm also looking forward to moving onward.0 -
Squats: 110 lbs. I am going to stay here and work on my mobility. I feel like I am not going deep enough smoothly.
Bench:65 lbs. Felt hard but good. Will stay here again because I still don't have fractional plates.
Rows:75 lbs
Assisted dips and step ups.
I am starting to add in some lunges and step ups. I'd really like to start adding hip thrusts to work on my glute issues with squats but I feel so uncomfortable about trying it at the gym. I already feel like guys purposely use the machine behind the squat rack when doing squats lol. I am going to try doing it on weekends just to get the feel for it when the gym isn't crowded. In the mean time I am adding bodyweight hip thrusts and trying to hold the paleolithic chair. I also finally ordered a foam roller. Too much time in front of a computer for work!
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Workout B
Squats 5x5: 75lbs
OHP 4x5 1x3 : 45lbs (first time failing at a lift but knew OHP would be the one!)
DL 1x5: 85lbs
Started Accessory lifts
Close Grip Bench Press 3x5: 35lbs
Bicep Curls 2x8: 20lbs0 -
@Anniel88 - The hip thrust is rather awkward. I have only seen someone else do it once and they did it middle of day with a crowded gym, had to give kudos. I do it as my last accessory at night, so it's usually after midnight and there aren't many around at all. But I haven't gotten the courage to use the regular bar, just pre-loaded ones, due to location.0
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i tried the morning workout thing today again - i guess school's out or something because the gym has been effing mobbed in the evenings. even at 7 am, it was too late to work. all i really got done was squats, and i didn't get them done at all well. 75lb, but they sucked in several multiple ways. i'm probably going to pretend today just didn't happen and try for the full workout tomorrow instead of waiting for one extra day.
still, it's got me thinking i'll aim for 6 am instead of just resigning myself to the evening rush. if i'm there as they're cracking the doors it has to go better that how it went today.0 -
Forgot to post my last June workout...
June 30th, Workout B
Squats, 5x5@80 lbs. Still working my way back up, but these felt good.
OHP, 5x5@50 lbs. Not easy, but got them all done with good form.
Deadlift, 1x5@85 lbs. Still going up 5 lbs at a time instead of 10.
Good mornings, 3x10@50 lbs, lunges, and calf raises for accessory work.
Finished up with 35 minutes on the elliptical.0
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