December Workout Check-IN: The Kettlebells Rock Edition!
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@kimiuzzell I quite often feel like that, unfortunately they're not the coworkers but tend to be either my teenage kids or the toddlers I look after. Particularly at this time of the year with end of yr stuff, Xmas and having to have profile books, reports and everything else done before the littlies finish for Xmas break. And oh joy I drew short straw and working through. Ah well hopefully gym will be quiet and I won't have to dodge guys or share the rack.
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Went to gym before work since I have to be there until after midnight. More people but I didn't feel too bad about using the squat rack for 3 lifts because during that time the power cage was free and no one came over at all. Wasn't until I had moved to the machines that someone else used one of them and it was a woman doing squats. Now I am doing my online stuff then will head out to work.
41 - Lower Hypertrophy
front squat 3x10 @ 85 and 1x9 @ 105 - not bad, got the heavy set even, wrist ached some
curtsy lunge 4x10 @ 75 - not too bad though falter a little
good morning 4x12 @ 75 - felt them at the end doing pauses for reps 8-12
leg curl 4x12 @ 70 - went back and forth between this and extension, might increase Sat
leg extension 4x9 @ 80 - not bad
seated calf 4x12 @ 115 - felt these but did fine
Tis all for today.0 -
in a holding pattern. massage, form tips again, light lifting at around 60% of working weight, just to keep the groove from drying right up. did rows at 50lb for the first time in a long time, and have to admit that felt great.
therapist confirmed that erectors on the affected side were 'PISSED'. must be some kind of technico-medical term.0 -
Monday Dec 14 - yoga. Stupid elbow still hurts during chaturanga and I got through 3 before having to modify to 8 point, then modify again. I have one of those sleeve things- impulse buy today. It does make a difference for everyday...we'll see. I was worried that medium wasn't going to compress enough, but it leaves marks on my bicep and forearm. Oooooh, I have arm muscles!
Tues SL
Squats 130 lbs 5x5 oomph, feeling heavy!
BP 95 lbs 5x5 that last rep was a grind
Row 90 lbs 5x5 not bad, but definitely feeling the increase
Went shopping with a girlfriend and met up with another for happy hour. What fun! I need to do that more than twice a year.
Wed- Rest day
Grocery shopped, got a burger at Steak & Shake for lunch (YUM) cooked shrimp and grits for dinner, with a salad. I even made dessert and the bite I had was delicious.0 -
I decided to increase the weight of my Kettlebell. I'm starting a 5 week workout routine. Today I did
Goblet squats- 3x5x25
Kettlebell Swing DA - 10x7x25
I will be working upto 200 swings by the end of the 5 weeks. 25 lbs did not seem heavy.0 -
Tonight's session
Leg press 3x8 20kg SL, 2x8 30kg and 40kg double leg
Leg extensions 3x12 15kg
Hammy curls 3x12 15kg
Front squat 1x12 30kg,2x12 35 kg
Bench 1x12 27.5 kg 3x8 30kg
Lat pulldown 3x8 33+half
Seated row 3x8 33+half
Skullcrusher 3x12 8 kg
Oh press 3x10 9kg
Db flyes 3x12 8 kg
Unusually busy in gym tonight0 -
Thursday is Late Night Shopping where we live. I am hoping that everyone will be OUT of the gym doing their last minute Christmas present buying.....leaving all the lovely equipment just for meeeeeeeee!!!!Unusually busy in gym tonight
@fanncy0626 I really do need to look into the Kettlebell stuff....sounds ideal for non-gym days.
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kimiuzzell wrote: »@fanncy0626 I really do need to look into the Kettlebell stuff....sounds ideal for non-gym days.
I love it. My Nephew is a Strong First instructor. He never lifted weights like we do only Kettlebells. He swings a 95 lb Kettlebell. Looks like a body builder. Only 30 minutes a day everyday unless he feels he needs a day off. Read Kettlebells Simple & Sinister by Pavel. I like that when I go out of town I can take it with and do my workout wherever I'm at! It's kinda heavy in my suitcase though!!!0 -
A kettlebell in your suitcase! Wow
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Ok.....checked online and have ordered the book. Won't be delivered til mid January but that's fine....watch this space and beware low flying kettlebells!!!0
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PHUL Lower Power #2 - hey, at least I had music for a while
Squats (45x5/5, 75x5, 105x5, 135x5, 165x3 -- I upped my warm-up reps a bit)
180 x 5/ 4/ 3
cuz yep, I just... My legs... Nope. To a degree, I haven't actually given myself a good chance at recovery, though.
Deadlift (95x5, 135x5, 185x3)
215x4, 220x4, 225x4
I almost had a 5th rep on the last set. I tried it. Got up to about knee height and possibly could've grinded it out, but my upper back was crazy rounded, and my right hip was already feeling pinchy so I decided not to push it. Not gonna injure myself a week away from christmas over a single rep. *shakes head*
Did my 46 hero manmakers. Took about 10 mins (don't have an exact time because my PHONE CRASHED UGH and my earphones died. Those two things may be related - but I was at 9:30 with 3-4 reps left to go so, yah). The challenge is fun in a way, but it's actually really been digging into my recovery here I think. Ah well, I'm more than halfway there, not gonna quit now!
Finished off with a superset of
Leg press 135x15, 160x15, 180x15, 205x15
Lying leg curl 40x10, 50x8, 50x8, 50x9
Who needs calves? I don't. I was running late. Plus, the last few reps of leg curls were engaging the calves, too >_>0 -
@krokador you are a machine!!!!0
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kimiuzzell wrote: »@krokador you are a machine!!!!
I agree!0 -
Hi all. Here's my SL workouts for the week. My New Year's resolution will be to start calorie cutting a bit so I can start seeing some definition.
Monday: All 5x5: Squats at 130lbs, Bench at 90 lbs, Row's at 90 lbs.
Tuesday: Ran 5 miles
Wednesday:
Squats: 5x5 @ 135 lbs. - Felt good doing these.
Overhead Press: 55 lbs. At first it felt hard but then managed to finish all sets with decent form.
Deadlift: 1 x 5 @ 165 lbs. HEAVY! but finished. I hate getting callouses. Any suggestions on gloves? Do they really help?
Thursday (today): planning to run 4 miles.
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Stronglifts 5X5 workout
Squat-1X5X 65/75/85/95/105/115, 5X5X 120
Sumo squats-5X5X105
BP-1X5X 65/70/75, 5X5X 80
BR-5X5X 85
I felt good doing all of these but my form is still not perfect. It has been three times now and I am going to deload next time. Because of celebrating Christmas this weekend I will not be able to do Stronglifts until Monday. I will bring my 25 pound kettle bell along so that I can work out at the hotel.0 -
Okay, back at it!
(I got a scare earlier this week, because my eyesight started to misbehave. The optician told me the pressure in my eye is too high and is referring me to the eye hospital. He didn't mention weights as a potential cause (who would, to a tiny 47 year old woman?) but a bit of googling got me scared that it's due to holding my breath? Anyway, until I go to the hospital I'll just back off a bit.)
I reduced the weight tonight, and tried not to hold my breath for too long or too hard at any point. I'm probably due a deload, anyway.
Squats: 5x5 @ 50kg - it was quite nice to really focus on form, make sure i went really deep
Deadlift: 1x5 @ 50kg
OHP: 5x5 @ 14kg
I did some split squats too, then just wandered home, thinking I need to work out a new wee programme to mix things up a bit while I'm not pushing the weights as hard. And I think @krokador might have saved the day!
"What are these hero manmaker thingummies?" I thought, and did a bit of googling - and found the challenge! And ... those look like just the thing to keep me interested! I don't know that I'll manage even 30 but if I can do a few every day it has to be good. It'll be handy to have a decent bodyweight regime while I'm at my parents' house over Christmas, too. Cheers, krok!0 -
PHUL Lower Power #2 - hey, at least I had music for a while
Finished off with a superset of
Leg press 135x15, 160x15, 180x15, 205x15
Lying leg curl 40x10, 50x8, 50x8, 50x9
Who needs calves? I don't. I was running late. Plus, the last few reps of leg curls were engaging the calves, too >_>
hehehe, Soon as I started PHUL it was like "but... I'm #teamnocalves" lol Though I do often feel the calves working on the leg curls too. But, I do the calf exercises most days anyways and go "meh" afterwards.0 -
"What are these hero manmaker thingummies?" I thought, and did a bit of googling - and found the challenge! And ... those look like just the thing to keep me interested! I don't know that I'll manage even 30 but if I can do a few every day it has to be good. It'll be handy to have a decent bodyweight regime while I'm at my parents' house over Christmas, too. Cheers, krok!
I don't know if i posted the url to the actual video of the challenge here on on my feed lol, but since googling it doesn't give me the exact result, here's the one i have been following: https://www.facebook.com/trainaggressive/videos/1006882649372060/
It has a slight twist to it compared to the typical manmaker, where you strike the superman pose before doing the hand released push-up before the renegade row. And I think there's an extra squat, too. Seriously works basically EVERYTHINGDawnEmbers wrote: »PHUL Lower Power #2 - hey, at least I had music for a while
Finished off with a superset of
Leg press 135x15, 160x15, 180x15, 205x15
Lying leg curl 40x10, 50x8, 50x8, 50x9
Who needs calves? I don't. I was running late. Plus, the last few reps of leg curls were engaging the calves, too >_>
hehehe, Soon as I started PHUL it was like "but... I'm #teamnocalves" lol Though I do often feel the calves working on the leg curls too. But, I do the calf exercises most days anyways and go "meh" afterwards.
Haha, well, actually, I already have REALLY big calves for some reason (I do live in a very hilly area so even just walking works them like crazy). So I see the calf stuff as additional stuff I can skip when short on time. Like the curls and triceps, really. That and actually, they're always tight and pull on my knees and working them makes that worse. They are one of the main reason I got one of those egg shell foam rollers. I call it Dr. Calves. And yes, it is as painful as it sounds...0 -
interim workout while i'm still messed up. just squats @ 65lb and a whole bunch of stretching and rolling.0
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Tonight's session
DL 1x12 40,50,60 1x5 70kg
Hammy curls 3x10 17.5 kg
Leg extensions 3x8 17.5 kg
Front squats 1x12 30, 3x12 35kg
Bench 1x12 25,3x12 30kg
Lat pulldown 3x8 33+half
Seated row 3x8 33+ half
Triceps pushdown 3x10 15kg
Preacher curl 3x8 17.5kg
Db flyes 3x12 8 kg
Gym quiet tonight session went reasonably well. Tired when I finished. Got a pt session in the morning.0 -
Hmm...meant to post this yesterday but obviously was so shattered I didn't press the "post reply" button!! Says it all really!!
"@Ariadnula sounds like a sensible approach! Good luck with everything!!
I've just got home from the gym. Fairly quiet there today.
SQ 1x5@40, 1x5@50 then upped to 60kg...my heaviest yet 4/5/5/4/4 happy with that and obviously something to work on.
OHP 3x5@25kg 2x5@30kg
DL 1x5@50, 1x5@60 then a very scrappy 1x5@70. Hmmmph...
Then did workout 2A2 of NRol4w. I gave my all.
15 mins intervals on the spin bike.
I'm getting there. "0 -
47 hero manmakers (and possibly an extra one because I wasn't sure I didn't lose count): 11:08!
Even in chunks of 9/10 these are getting HARD! So today is a total recovery day aside from those. Stretch/mobility tonight if I find the time. 2 more workouts to the deload! (Where I will still be doing these tho!)0 -
Finished my ninth SL5x5 workout yesterday! The best thing about this so far is that I actually look forward to going to the gym. I think knowing that I am just doing a very few different lifts, plus no cardio is what makes it different than previous gym memberships I've had. I always used to think, well obviously I have to go cardio myself to death THEN I can lift.
So yesterday I ended up doing my lifting about 3 hours after I played volleyball for 2 hours. My legs were so tired. Actually I was tired all over. So I knew I wouldn't be ... excelling... at my lifting last night. But I gave it my best.
Anyway...
Squat: 5x5 @ 85lb getting tough but got through all with good form. Did 3 warmup sets of 45/65/65 lb.
Bench: 5x5 @ 55lb I think this was meant to be 60 but as I don't have a spotter and was not at peak condition, I didn't want to risk it. I think I'll do 55 for another week then try 60. Did 2 warmup sets of 45lb.
Row: 5x5 @ 60lb I felt like I was jerking and rounding my back. I need to watch the form videos again before I do these next time.
My hometown gym (super small town, family-operated business) will be closed Dec 24 - Jan 2
So I'm considering paying a drop-in when I'm in the city a couple of times, and/or checking with the local community center to see what equipment they have, and if I could maybe do a drop-in there a few times. I don't want to totally regress over holiday, especially when I'm off work and have plenty of time to spare! I will be working on C25K and doing some hiking / snowshoeing too, depending on weather. So I won't be a total couch potato.
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It's Friday and my made my goal of working out for 5 days. Next week might be harder since we'll be on travel to visit the in-laws. They do have a gym so no excuses for me.
Gym challenge of the month: Wall sit for as long as I can. I did 4 min:15 sec. and was in first place until I got beat by a guy who did 5:15. Now, how is that fair? In terms of women doing the challenge, I'm in first place.
No Squats: because those wall sits killed me.
Bench Press: stayed at 5x5 @90lbs.
Rows: stayed at 5x5@90lbs. Why do these exercises bother my neck? I try not to look up and keep my neck relaxed, but I still get the occasional twinge.
Elbow Planks: 2 x 1 minute each0 -
Caught up with trainer today and he's happy with my progress Only a couple of little things to work on like keeping head tucked down when starting DL, head position in front squat and he's going to get me to do a couple of sets of db benches after barbell bench at a lighter weight to work on form. He's included a delightful stretch for hip flexor called the couch stretch which I have to hold for a min each side. It's designed to open up flexor to give greater depth for squat. I don't think I'll be over doing that one.
AND he wants me to up Carbs a bit, thinks that will give me more energy top get thru my programme. He's probably right. Mind it could be because I've also been doing my full program 3days in a row this week.
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Finally got back to the gym! All deloaded due to the extended break.
Squat - 3x5 at 115 lbs.
Pull ups - 4,3,3
Row - 3x5 at 75 lbs
Bench - 3x5 at 70 lbs
Shrugs - 3x8 at 70 lbs
Skullcrushers - 3x8 at 30 lbs
Curls - 3x8 at 40 lbs
Hyperextensions - 3x10 at 20 lbs
Cable crunches - 1x12 at 50 lbs, 2x10 at 55 lbs0 -
was a whole 30 mins late for training this time. and still got the major stuff done.
ohp 57 - down from trainer expectation of 62
squat 85 - down from 95.
i always somehow pull it out for friday club, so mr trainer didn't know i haven't been worth a damn in the gym for the past two weeks. he wrote up what would have been my normal-progression weights, but i called them at the level i wanted them at. for ohp in particular, i got the first 3 reps of 62 up, but i was having to lay back from the tl-junction zone of my spine in a way i was just not willing to keep messing with.
so: pleased with myself for being in charge of my own training and setting my own limits well. also, pleased that i lifted as much as i did, under the circumstances. trying SO HARD to keep that thoraco-lumbar junction zone stable and not let it move, so i also feel like this rib setback has been a positive thing that will turn out to have been a good thing, in the long run. it's exposed another little form weakness that i can get to work on.0 -
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