The Bro-ctober workout thread; SUPAHSET!
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haven't checked in for ages ladies!! But ive still been grinding away every second day!!
Yesterday I took a mental health day off work lol and hit the lower body with a superset at the end that just about killed me hahaha
Squat 5x5x135lbs
OHP 5x5x75lbs
Deadlift 1x5x190lbs then 1x4x225lbs
3x8 superset
Bulgarian split squat w 24lb dumbbell
Front squat w 55lb barbell
Hip thruster w 110lbs barbell
Romanian deadlift w 110lbs barbell
Phew!!! Legs are still pumped today haha0 -
More lifting at a mountain resort at 7,000 foot elevation.
Cardio bike/elliptical - 30 minutes as I caught up with my youtube videos
Puttered around trying all the machines 3x5
Romanian Deadlift with dumbbells 5x8 60lbs
One more workout here then it's back home to home squat rack!0 -
Gym after work today. First of potentially more shifts where I work mid-day so was there between 10:30 and 7:00 then meandered a little to let the "after work" rush calm down at the gym. Not to bad after 8pm there. Wasn't feeling as up to par though so decided to drop on the squat instead of attempting an increase and it still was heavy/slow. Tried out liquid chalk just for fun on deadlift and a random cool down set of sumo cause I've never really done it before and it feels very awkward. Might try it on occasion but not a priority for now.
14 - Lower Power
Squat 4x5 @ 160 - less weight and an extra set but slow during the reps.
Deadlift 3x3 @ 195 - tough, I struggle with the first rep on these. Also did 135 warm up rdl for 5 reps, 185 regular set for 3 reps and afterwards, watched youtube clip and tried sumo at 135 for 5 reps.
Leg Press 3x8 @ 225 - getting tougher on these ones. Knee was a little questionable but managed.
Leg Curl 3x8 @ 70 - okay
Standing Calf 3x10 @ 45 - eh, calves
Then 5 minute walk, 25 minute jog and 5 minute walk on treadmill.0 -
I feel like such a powder-puff reading all of your workout details! Lol! I'm only 4 workouts into SL5x5 though - I hope I'll get up to your level someday.
I started week 2 last night with Workout B:
Squat - 5x5 @ 56 lbs definitely not my max yet, but not super easy for me either
OHP - 5x5 @ 39 lbs (started at 35)
DL - 1x5 @ 80 lbs - I tried starting at 90 last week and found it too heavy!
I also did a 30 minute full body workout over lunch hour that was a mix of cardio and body-weight strength - burpees, hip bridges, lots of plank variations, squats and lunges.
I posted a new vid in the form checks of last night's 2nd set of squats. I'm sure there's lots of room for improvement! I'd like to post in there for the other lifts too, but the room I lift in is so cramped, I'm not sure if I'll get a decent angle. I'll try to get the barbell rows and BP's on video tomorrow though.0 -
I did real well with my SL workouts today.
Squats: 5x5@ 140lbs. Did fine but had 3 minute breaks in between my sets. Why do I hate squats so much?
Overhead Press: 5x5 @ 55lbs. I finally did 55 lbs. HURRAY!!!
DeadLift: 5x5 @ 175lbs. Wow. This was pretty darn heavy but I did my one set of 5. My callouses are getting bigger too. I definitely need to invest in some gloves.:LOL!!
Regular plank: 1 minute hold.
Side planks: 1 minute hold on each side.
Bike: from home to work and back: 40 minutes total.0 -
yay! not a workout day, as i'm on my two days of rest. but i had to be out during the day anyway, so i stopped on the way home and did my bench press, which i skipped yesterday.
2x5@45, 1x5@55, 3x5@65, 2x5@65, 5x5@75
pretty happy - afaicr, 75 is the highest weight that i've ever benched for the full 5x5, so this means that i'm back to my personal-best after all that detour.0 -
Yesterday:
Squats 120 3x5 that was barely eked out the last rep was sooooooo slow
Bench 85 3x5
Deadlift 160 1x5
Pull ups 2.5 3x3
Today trainer:
Lots of rows: seated cable rows, bent over barbell rows
One armed Land mine shoulder presses
OHP with an elastic band
Push-ups against resistance
8000 RDLs
I guess it was a form day0 -
Lifted before work. Second time trying a little pre-workout but eh, not much different than energy drinks but I've had less of those lately since none are on sale. Didn't help me get more reps though, lol. I actually failed on the barbell incline bench press, which was a slight struggle since there is no lower rack spot like the flat or decline benches. I had to settle it on my lap, then on the bench before I took a couple of plates off since I wasn't sure I'd be able to clean 70 at that moment before awkwardly getting the bar back up where it belonged. Many people at gym, no one came over and just got a few glances as I was trying to get it back to position. I could have let the weights slide off and such but eh, this was fine.
15 - upper hyper
incline bench press 1x7 @ 70 then 3x8 @ 65 - last time I'd managed 4x10 @ 65 so less stellar for sure today
bench db fly 4x9 @ 15 - these were okay
seated row 4x12 @ 60 - tough by the end but not bad, might increase next time
one db row 4x10 @ 22.5 - kept same weight but might try 25 next time
db lat raise 3x8 @ 15 - increase so was challenging
seat db curl 3x9 @ 17.5 - increase and okay but curls so meh
cable tri extensions 4x12 @ 50 - okay but only increases in 10, and odd cause hits my stomach sometimes when pulling the rope down
Next up is food then getting ready for work as it's freight day.
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Yesterday:
Vinyasa Yoga
Today:
Squat: 45kg, 5X5
OHP: 17.5kg, 5X5
Deadlift: 40kg, 1X5
+HIIT workout
Tomorrow:
Restorative Yoga0 -
I have been having some personal issues and drama (does everyone turn into a raging *kitten* for their wedding, I don't THINK I did but so far crazy bride seems to be normal).
Anyway, after a frustrating conversation I did squat 3 day
135 lbs x 3, 145 lbs x 3 and 155 lbs x 3 last time I did 155 lbs I managed to grind out 2 reps but I got all 3 this time without too much trouble (might have been able to get 4 but I r a chicken when it comes to squats for some reason)
5x8 @ 100 lbs for accessories.
Thought about doing some more accessories and then didn't.0 -
OMG you girls are doing amazing stuff - how long have you been lifting? I'm reasonable new to lifting, been doing SL about 3 months but have temporary dropped DL because need to strengthen weak right leg so doing leg press,extensions etc. Also doing DB for upper body managing 12.5 kg bench, 9 kg oh press and doing single arm bench row 9kg. Found I can do 5x5 at those weights but the jump to 14kg to much just yet so doing 3x8 to get strength up. We have no racks so if I can't lift the bar into place it's too hard. Hoping to get back to 5x5 before end November. Will probably have to change gyms too as the women's gym just not set up for this.
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Last day of lifting at a mountain resort at 7000 feet of elevation
ATG Squats with dumbbells 5x8 60lbs
Bench machine of stupid 3x5 100lbs - stupid because I realized the range of motion on this machine is garbage. The bar starts way high above my chest, I can't lower the bar or raise myself up.
Tricep pull machine 3x5 40lbs
Seated row machine 5x5 115lbs - these are done on the floor and my butt got really cold.
Next time will be my home squat rack, I miss it so much.0 -
Slacking off with checking in.
Wednesday's workout was meh. Some good, some not so good.
Pull ups - 4,4,3. Set 3 was like 10 minutes later though, because some trainer took the step I was using to reach the bar and used it to have her client do lunges right under the only pull up bar. It annoyed me because she saw me pull over the step to do sets 1 and 2...she was like 5 ft away.
Squat - 3x5 a 130 lbs. Still feel really hard, but the third set wasn't too bad. I think I had a stronger core for that one.
OHP - 5,5,4 at 60 lbs. 2 more reps than last time.
DL - this was the bad. 1x2 at 185 lbs, which is super frustrating since I got 1x5 last time at this weight. My back just felt weak and I was afraid doing any more would lead to me hurting myself.
Rows - 3x5 at 75 lbs. Even this felt kinda hard.
Close grip BP - 3x8 at 60 lbs. Also felt unusually difficult
Barbell curls - 3x9 at 45 lbs.
Cable crunches - 3x10 at 53 lbs.
Hip thrust - 3x10 at 110 lbs.
Today - Thursday - climbing day. My forearms and hands are killing me :P I keep dropping things at work, but I managed a couple harder walls than last week.
@christch - I have been lifting since Jan. Not as long as some of the other ladies here, but not new anymore either.0 -
@christch - I joined the gym very end of October 2014 and started with stronglifts in November. So, I'm almost to the year mark, though I've done NROLFW and now am doing PHUL, so it wasn't a whole year of SL.0
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Was super tired yesterday, but dragged my *kitten* to the gym anyway and made myself workout.
Squats 5x5x92.5 lbs
OHP 5x5x62.5 lbs
Deadlift 1x5x120 lbs
Overhead press was really tough. Really really tough. I came close to failing on a couple reps. So I guess we'll see what happens when I add weight to it next week. Might have to stay at this level for a bit.0 -
Tired this morning but made myself get up for cardio. 6 miles roughly, as my playlist is 72 minutes for it. Just over 2 weeks until 10k. Think I'll manage, but still need to figure out what "costume" I'm wearing for the event.0
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Good workout today:
Squats: 5x5 @ 145 lbs. I was worried this weight would be too heavy but I actually did really well.
Bench Press: 5x5 @ 85 lbs. These were fine.
Bent over rows: 5x5 @ 85 lbs. These were easier than fine.
1 minute leg lifts
40 minute bike from home to work and back.
Calories eaten so far, not including dinner: 1058. Ugh!0 -
New "phase" of training (as in I am moving on to day 6-10 for 3 rounds. I*'d say 3 weeks but I don't regularly beat out 5 days a week)! New stuff! same principles, tho!
started with squats. 5x5 with 145 went okay. Much better form than I had with 180, but it was actually harder than I thought it would be. Dem squats. Will only do 3x5 for the rest of the way back up, but I wanted to get some good volume while the weight was low
Then 3 rounds of 40/20 work/rest
- KB sumo deadlift high pull (35ls) 18 / 16 / 19
- trx pull-ups 7 / 7 / 6
- drop lunges (one interval per leg) (15lbs) 13 / 14 / 16
- Pike press 11 / 9 / 10
and the "finisher" was 5 rounds of 20/10
- KB swing 13 / 13 / 12 / 12 / 13
- Mountain climbers 24 / 20 / 19 / 18 / 19
I threw in some hangs from the rings and scap pull-ups (the very bottom range where you hang dead then get the shoulders tight) and a few negatives. I really like the rings. When I have my home gym, I'll have a set of those hanging out
And I didn't add anything else because with my schedule this weekend I'm gonna squeeze in 3 days together and tomorrow is bench day and I wanted to be as fresh as possible. sue me. I love bench :P
@christch I've been lifting in the gym since may 2014 I think? Prior to that I'd done a lot of bodyweight stuff and workout dvds, too. So technically, I'm actually pretty far behind considering how long Ive been doing this. But as long as you progress, you're on the right track, y'Know? It's you vs you
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trainer day, tired, also don't seem to be eating right and have lost some weight too. all of them rationalizations for not the best day i've ever had.
ohp: 55 for work sets. did 25, 35, 45 as warmups, and 2x5 plus amrap for the last one. i got 5 for the amrap set but there was nothing else left.
squats: meh. 70lb. still struggling, form still not gelled, still don't like squats. but only because they've been so unrewarding for such a long time.
negative chins: 3x2, except not really. was more like 6x1, but they were negative chins and they're done.0 -
Ugh I think I'm getting a chest infection. Blurgh!!
Today's effort
Squat 5x5x140lbs - felt easier than when it was lighter. Weird.
OHP 5x5x80lbs
Deadlift 1x5x240lbs
Superset of fun upper body stuff 3x8
Latpulldowns 90lbs
Single arm dumbbell row 26lbs
Barbell curl 35lbs
Single arm bench press 26lbs
Arnold press 26lbs
Pike push-up on swissball
Really hope I'm not getting sick. Grrrr0 -
forgot to say that i stopped at the regular gym on the way home again, and did my 'last' two sets of ohp with 50 pounds, just for sl 5x5 sake. and i did a little more squatting as well, but nothing organized enough to remember numbers.
and then i did about 8 cycles of 30 second sprint/90 second recovery on the treadmill, because i had the right shoes on for running, for once. and when i say 'sprint', i definitely do not mean an all-out effort. probably more like about 75%.
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I don't think I've checked in all week but I've still been lifting. Today was:
Bench w/u; 10x85
Row 10x70; 10x70; 8x75; 6x80
Ohp 12x45; 12x45; 10x50; 8x50
Lat pull down 12,12,10,8
I think the bench was a rep pr for me and I didn't have my husband there to spot me so I didn't push myself too much with it (it was a max rep set). I'm pretty happy with that.0 -
So I feel like I'm I pretty fit and pretty strong but 90 minutes of power yoga today put me on my *kitten* hahahahaha0
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Squats 125 1x3. Every rep was a good morning. 115 2x5 only half the reps were good mornings.
FFS.
OHP 65 3x5 last rep was a grind but it went up. Next time I think I'll add something to the bar. Like my toddlers foam blocks. That would be the right amount of weight.
Row 65 3x5. I de-loaded this significantly ever since wed when my trainer taught me all the things I was doing wrong.
Chin ups BW 3x5
Right now I have hate for my husband. He's only 10-15 pounds heavier than I am and he's squating 155 and adding weight to the bar every session and doesn't even seem tired.0 -
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Hey gals, haven't been training in a while. Will you take me back? I was off track and started just focusing on my food first. I tend to want it all and ending up being overwhelmed and doing nothing :-D
Anyway, my planned schedule is mo, wed, fr. So I will check in with numbers tomorrow.
Since I train at home and don't own a bench I will substitute bench press with push ups for a while. We will move to the other side of town end of january so it doesn't make sense to join a gym right now. But next year I will start gym-ing again.
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Today:
Squat: 47.5kg - 5x5
Bench: 25kg - 5x5
Row: 32.5kg - 5x5 0 -
Hey gals, haven't been training in a while. Will you take me back? I was off track and started just focusing on my food first. I tend to want it all and ending up being overwhelmed and doing nothing :-D
Of course, welcome back to the zoo!
So, ugh, 3rd day in a row. It was a bad idea. I ran out of gas rather early. 2 days off will be amazing now lol.
Deadlift 210x5 (although I barely locked out on the last rep, but I'll attribute that to doing double overhand here)
225x3
235x2 - and I managed to get a video of that and my back curves up a good bit too much for me to be comfortable pulling this heavy for a while. Gonna stick to sets of higher reps for a bit longer and rebuild that back some.
EMOTM x8
"repeat" power pull-ups x3
switch push-ups (hop off the ground at top of rep and flip the hand position between left and right being further away) x4 for 4 mins, then 3 for the rest
6 min AMRAP
KB sumo deadlift @20kg (45lbs) x5
kb 1 leg romanian deadlift x3/leg @20lbs
managed 9 rounds flush and ow, my lower back
then 6 min amrap
- burpee manmaker (it's basically a burpee with 1 renegade row per arm) x5
- sit-outs x5 per side
I did 4 rounds and 1 burpee. I had a hard time just keeping at it, to be honest. I was drained.
Then bro-ed it up with seated rows (worked up to 70x10 I think?)
triceps rope pushdowns (managed 55x15 with a drop set of 25x12 at the end)
incline DB curls (all the way up to 20x9)
then did 25 overhead triceps ext with the 20lbs Db and 10 reps of alternating Hammer curls to finish it off, hoping for a pump. I got this:
My psoas have been killing me today, too xD It's so hard to lift my legs up. Stupid mountain climbers...
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squats 80lb. rows 70, dl 120. i'm out of sequence because trainer, kind of. haven't deadlifted in days, so it was time.
never got to the bench because bro population. that's okay with me - i may even go in and do that one tomorrow, if i feel like it. but i did get on the treadmill and do 30/90 second intervals for 26 mins. first 10 cycles i did at 2.5/6 mph, and then on the last three i pushed the sprint parts up past 7mph, which was actual running and not just a jog.
it's unscientific and i'm just doing what i feel like, but there's no way a few weeks of this won't give me some kind of effect. so curiosity is a good enough reason for me.0 -
A bit of a mixed day. I jogged to a store near here this morning to check out their display (I work in a different location but same company) then jogged back home. Had work, just a cashier shift, then after we finally got out, I went to the gym to lift and jog.
16 - lower hyper
front squat 3x8 @ 80 - wrists were achy from it, probably won't increase for a little bit on these.
bar lunge 3x10@ 60 - okay. Also did sets of good mornings in between each set.
good morning 3x12 @ 60 - added these for fun.
leg extension 3x8 @ 80 - eh.
leg curl 3x12 @ 60 - fine.
seated calf 3x12 @ 85 - i'm guessing the little weights are 5 each, would make sense since the main weights go in increments of 20.
25 minute jog on treadmill.0
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