Fireworks! November workouts going off like a rocket
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I rode on my bike trainer in the garage for 67 minutes. And while I did that I watched some very embarrassing tv. Come on legs! Grow some mitochondria already!0
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Back from the gym....was a weary one but I did my thing and very glad I persevered.
SQ 5X5 @ 42.5KG
OP 3/4/3/2/0 @27.5KG clearly work to do here. Will try this weight again next time before deloading. I also did 5x empty Olympic bar plus some 8KG dumbell shoulder presses to ensure I didn't go away too disappointed.
DL 1x5@55KG
Plus some extras. Got back in the changing rooms and couldn't remember what I was supposed to do next haha!
It's my birthday weekend so that's it for exercise for a couple of days....and no guilt about food and drink either!!
Happy weekend everyone
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kimiuzzell wrote: »
It's my birthday weekend so that's it for exercise for a couple of days....and no guilt about food and drink either!!
Happy weekend everyone
Happy birthday!
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kimiuzzell wrote: »
Plus some extras. Got back in the changing rooms and couldn't remember what I was supposed to do next haha!
It's my birthday weekend so that's it for exercise for a couple of days....and no guilt about food and drink either!!
Happy weekend everyone
Glad I'm not the only one who blanks out
Happy birthday and have a fun weekend!0 -
kimiuzzell wrote: »It's my birthday weekend so that's it for exercise for a couple of days....and no guilt about food and drink either!!
Happy weekend everyone
Happy Birthday! I hope you have a great time celebrating!0 -
This is my rest day. I did 20 minutes of kettle bell swings. 10 lb one arm swings.0
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Debated this one for a while this morning, but I'd already had my preworkout and eh, it's not like I'm feverish or anything.
Started with 6 mins of elliptical. And the minute I got ever so slightly out of breath it became terrible. Like near-impossible to breathe. But my hamstrings needed some active bloodflow so I stuck it out.
Incline Bench (I can't even remember the last time I did this one!)
45x8
65x5
75x12
85x12
90x10
70x7/7/7 close grip/medium grip/wide grip
I sprinkled bodyweight squats, lunges, good mornings and band pull-aparts in between the sets of bench to loosen up my lower body some more
Machine pull-ups (weight is assist)
120x10 wide grip
100x6/2 normal grip
100x6/3 chin up
110x8/2 parallel grip
10 dips with 110 assist (which were relatively easy)
Superset of
cable flyes
5x12, 10x10,. 10x15
cable reverse flyes
5x12, 5x10, 5x9
seated Db shoulder press
15x12
20x15
20x12
22.5x13
1 arm Db row
20x15
40x12
40x12
45x10
Had a conditoning finisher planned, but seeing as I can't breath, I decided to skip it. I hope this stupid cold clears up soon. Scheduling an additional deload workout (dynamic effort & vanity work, perhaps?) in order to make sure I'm 100% when I get back to regular schedule
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Front squats 45# 1x10, 65# 1x8
Back squats 95# 1x5, 120 2x5, 115 1x5
Rows 50# dumbell. 4x8
OHP seated 65# 3-4-4
Chin ups BW 3-4-3-2
SL deadlifts 30# 3x8
Hanging leg raises, plank rows, deadbugs0 -
fanncy0626 wrote: »
Happy Birthday! I hope you have a great time celebrating!
Thanks for the birthday wishes. It is tomorrow but several of my friends have birthdays this week so it generally ends up quite a busy few days.
Really good so far and I am very pleased I worked out so hard yesterday.... As I certainly won't be going near a gym today!!
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I had a lovely relaxed time this afternoon - no rush to get home, and the gym was pretty empty. There was a storm outside the windows but it was warm and calm inside.
Squats: 5x5 @ 63kg
Bench: 5x5 @ 35kg - in the squat rack this time
rows 5x5 @ 16kg dumbells
Then pull ups, some kettlebells swings, snatches and very-out-of-practice turkish gets ups.
Crunches, then some stretching and foam rolling. Now home and waiting for the big pot of chilli that's being made!
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Great day to workout and get some painting done!
Squats - 5x65/70/75/80/85/90/95/100/105, 5x5x110
Sumo Squats - 5x5x95
OHP - 5x45, 5x50, 5x5x55
DL - 1x5x140
OHP are very difficult! I am trying to get better form.0 -
Saturday's workout was technically this morning since I went after my night shift. Still on deload.
Squat - 3x5 at 120 lbs. Good. A couple wobbles, but more lack of focus than breaking down form due to weight.
Pull ups - 4,4,3
OHP - 3x5 at 55 lbs. Working on that shelf thing. I can start ok, but lose it for later reps.
DL - 1x5 at 165. OK. Took a couple breaths between each rep, but form felt solid. Didn't even need chalk. I was going to go up 10 lbs next time, but I think I will stick with 5 to make sure my form stays good.
Rows - 3x5 at 75 lbs - good
Close grip BP - 3x8 at 60 lbs. I couldn't find the fixed barbell, so I used an Olympic. The added length made this a bit trickier, but it was good.
Barbell curl - 10,10,8 at 40 lbs.
Cable crunches - 3x10 at 55ish lbs - had to use a double pulley cable machine. I usually use single, so I doubled the weight and it felt about right.
Skipped hip thrusts because I was tired and the gym was getting busy.0 -
i went at sunday rush hour, which means no bench press because . . . well. no benches.
squat 100lb yay. but not yet a full-on loud yay, because my guess is i have at least 2 more workouts ahead of me at this weight to get my form tightened up. i'll progress to 105 AFTER that's done. still, one of the things i've begun using to measure how well i did with a lift is consistency from rep 1 through to rep 25. and this one was good - whatever needs work in my form wasn't getting worse and worse as i went on. so to me that feels like a good sign of latent strength if not of anything else.
deadlift 140. i was tired today though, and these were quite hard.
rows: 5x5@70.0 -
Back to it this lunchtime - over whatever illness from last week so I was hoping for good things
Squat warm up: 2x5 20kg, 1x5 (was supposed to be 1x3 but apparently I can't count) 37.5kg
Squat: 5x5 47.5kg
OHP warm up: 1x3 20kg
OHP: 5x5 27.5kg
DL warm up: 1x5 40kg, 1x5 50kg
DL: 1x5 65kg
My left knee threated to cave in on some of my squats, so I definitely need to watch out for that. Otherwise they were ok, I think I need to rebound more out of the hole, sometimes I pause there because I'm checking my knees/depth and that's making it harder on myself.
OHP - haha screw you OHP, I finally made 5x5 on 27.5kg. Gonna give 30kg a go next time, but I found 2 0.5kg plates at the gym so if that is a complete disaster I'll go to 28.5 kg instead
DL - Love. Felt heavy, felt good. Still managing with double overhand grip.
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Dynamic effort day because I'm still a sniffly mess. Everything moved smoothly today, obviously. Although I have to pay attention to not let the bar bounce off my back on those squats, it kinda hurts when I catch it! lol
Squats EMOTMx8
125lbs x 2 reps
Deadlift Every 45s x 8
175lbs x 1 rep
OHP Every 45s x 6
65lbs x 3
Pendlay Row Every 30s x 6
85lbs x 3
Then did a little vanity work because biceps. Right? lol
supersets
- Close grip decline bench press 45x8, 65x12, 75x12, 85x12
- Barbell Curl 20x8, 30x12, 40x12, 40x12
DB lateral raises
10x15, 12.5x12, 15x10, 10x10
- Rope triceps pushdown 45x20, 35x16, 25x12, 15x20
- Rope cable hammer curls 45x15, 35x12, 25x10, 15x15
No rest between these last 2 exercises aside from moving the pulley and adjusting the stack. Such burn, much pump, superman! (I was wearig that shirt today! lol). I kid you not, I had a camel lump on my arm and my sleeves felt tight! xD It was hard to reach my back in the shower! Haha it's a good thing I don,t do this often >_>0 -
@canadianlbs when is Sunday rush hour at your gym? I love going in Sundays because no matter what time I go it is practically empty...
Yesterday my workout was:
Squat 3x5 115lbs
Bench 5/5/4/4/3 85lbs
Tbar rows 5x5 115lbs
Weighted glute bridges 3x5 210lbs
And I threw in a few pull-ups.
Resting today. Can't wait for my new running shoes to get here on Thursday so I can get back on the road
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Rest day today! I did 20 minutes of kettle bell swings. Single arm with a 10 pound weight. I will be going into the city's on Thursday and will hopefully be able to find kettle bells of higher weight. Right now I am really doing it to get my metabolism revved up in the morning.0
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Time got away from me, I forgot to check in on Friday. I did my lifts and MAN were they heavy. I had to take long breaks between all of them!
Squats: 2x5x45, 1x3x85, 5x5x125
OHP: 2x5x45, 5x5x80 (barely made it)
Dead: 1x5x130
Today - incline treadmill walk for 30 min - tomorrow it's lifting. I'm nervous about the weight. I also have to get up earlier so I have time for the longer breaks between each set.0 -
Deena_Bean wrote: »Time got away from me, I forgot to check in on Friday. I did my lifts and MAN were they heavy. I had to take long breaks between all of them!
Squats: 2x5x45, 1x3x85, 5x5x125
OHP: 2x5x45, 5x5x80 (barely made it)
Dead: 1x5x130
Today - incline treadmill walk for 30 min - tomorrow it's lifting. I'm nervous about the weight. I also have to get up earlier so I have time for the longer breaks between each set.
I find this inspiring! I think I hurt myself lifting 5x3 70 on Friday, LOL.
Yoga today. Worked out some kinks I had over the weekend.0 -
Session last night managed it all by myself in new gym. Have to go in after 6pm when rush of young blokes have gone.
Squats 20 db 3x8 as I couldn't get near the rack
Incline bench 10kg this is new to me
SL leg press 20kg heaviest so far
Bench 30kg still trying to get head around using rack it's a coordination thing
Lat pull down 33 +kg
OH press 10 db
Preacher curl 10kg on bar not as heavy as I have been but it was burning
Triceps pulldown only 15kg
Think there is a difference between the machines I've been on in past and these new ones as these weights seem alot heavier.
Might try 5x5 tonight, still trying to find some of the machines for legs.
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@canadianlbs when is Sunday rush hour at your gym?
urrrgh. it seems to start around 3 pm, and then just go until closing time. it's a busy rec centre and really that's great - all the errybodies all wanna get healthy and all.
but what i most hate about sunday arvey is it's when all the SELFISH people come out. the ones just leave plates and equipment wherever they feel like it, like the whole place is their damned living room and their mom still cleans up their messes for them.
forgot to mention the detestable crossfit showoff woman was in . . . i'll go update in the guy-in-gym thread.
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Hi ladies,
Sorry to be MIA for so long - still been lifting, just haven't been checking in!
Last nights booty blaster:
Squat 5x5x140lbs
Bench 5x5x100lbs
Row 5x5x120lbs
Superset 3x8
Hip thrust 120lbs
Romanian deadlift 120lbs
Anyone else here on instagram?? I've developed an insta-obsession lol - my username is in my profile!0 -
Dang psych! Nice work!
Most I follow your post?
All 3x5: (so far am enjoying this framework)
Lots of warmup sets too lazy to post...
Squat 85 (up 5#'s)
OHP 50 (also up)
DL 130# (up again)
Improved range of motion on all lifts since I began in March=makes these lifts much harder!0 -
indianarose2 wrote: »Dang psych! Nice work!
Most I follow your post?
lol oh hun!! I've been lifting for almost 2 years straight now - over a year on Stronglifts alone! I've had a lot of time to build up my numbers!!
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Deload week. I was looking forward to it last week, but actually running the numbers on what the weight was going to be was kinda disappointing. I did some more reps than usual to entertain myself.
Squats 1x10 45/95/115/135lbs
Planks
R Deadlifts 3x10 95lbs - threw these in for fun.0 -
Today's workout:
Squats 5x5 130 lbs
Ohp 5x5 70lbs. These actually felt really good! After failing at that weight last workout I was surprised.
Deadlifts 2x5 165
And I was introduced to skullcrushers.0 -
100 rest-day air squats: done.0
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Tonight's session
Db front squat 14 kg on shoulders 3x8
Plie squat 20kg 3x8
Front W barbell 30kg 3x8 hadn't intended to do these then a rack was free AND a lovely young man showed me how to squat properly didn't quite have bar high enough on shoulders and needed to look up and it was so much easier too
Deadlift 40kg 1x10
50kg 3x8
Bench press sucked only managed 30kg 3x8
Incline bench 10kg 3x8
A press 10kg 3x10
OH press 9kg 3x10 struggled
Bench single arm rows 12kg 3x10
Knackered now should sleep well 0 -
Birthday done and dusted so back to it this morning before work:
SQ 45kg (which I think is the 100lb equivalent - woo hoo!!) 5x5 but form dropped on the last one of each set so may well stick to this weight next time too.
BP - 32.5kg 5x5 - tough, but doable.
Row - 37.5kg 5x5. Form went to pot in the last set which was incredibly messy so, again, may well stick to this weight next time too.
Plus some additions - press ups and stuff.
all in all, still progressing, still feeling stronger. Now, just to get through my working day!!0 -
I meant to post my workout from yesterday, but will have to do so today. I was supposed to run Friday and Saturday but ended up biking 8 miles on Sunday, then a swing class with hubs.
Yesterday's workout:
Squat: 5x6 @ 140 lbs.
overhead Press: 5x5 @ 55 lbs - still arching my back.
deadlifts: 1x5 @ 185 lbs. - still heavy but managed my 5 reps.
cardio: 4 mile run0
