December Workout Check-IN: The Kettlebells Rock Edition!

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  • Ariadnula
    Ariadnula Posts: 435 Member
    Day two of lower weights. I have an appointment at the eye hospital on Tuesday, so I'm hoping I'll get the all clear and can go back up in weight again!

    Squat: 3x5 @ 50kg
    Bench: 3x5 @ 2x10kg dumbbells
    Row: 3x5 @ 2x10kg dumbbells

    Pull ups: 2x3 bodyweight, 1x10 15kg assisted

    Then I did 30 hero manmakers! I'm going to feel those tomorrow. I certainly wasn't racing the clock - there was a lot of stopping and 'discussing' with myself whether 15, 20, maybe 25 was enough for a first time! But I got there...
  • kimiuzzell
    kimiuzzell Posts: 611 Member
    Fingers crossed for Tuesday @Ariadnula!

    I did SL and Nrol4w today without the intervals because I ran out of time, but pleased with what I did.
    SQ 1X5@40, 1X5@50, 5X5@60. I didn't manage my full reps last time but got them all today so very pleased.
    BP 5X5 @ 37.5kg. Will be a while before I progress further.
    BR 5X5 35KG barbell..down in weight but much better form.

    Then 2B2 of NR. Upped the weight where I could. All in all a good session to build on.
  • krokador
    krokador Posts: 1,794 Member
    Ariadnula wrote: »
    Then I did 30 hero manmakers! I'm going to feel those tomorrow. I certainly wasn't racing the clock - there was a lot of stopping and 'discussing' with myself whether 15, 20, maybe 25 was enough for a first time! But I got there...

    Awesome! They are pretty tough, and now that I've videoed myself, I'M gonna have to slow down and make sure I do them properly xD lol. I do hope your eye appointment goes well!

    PHUL Upper Hypertrophy #2

    Incline Barbell Press 90x10/11/8/11 (yeah, I'm not sure what happened here. I got 12 and then 10 with 95 last week but eh)

    Band assisted chin-ups/pull-ups (alternating each set). All my bands, knee in (which basically equals NO assistance at the top at all, and probably 80-100 at the bottom). 7/5/7/6

    Did my 48 hero manmakers here, took 12 minutes. I got a very badly angled video of a few reps in the fray, and it doesn't look too pretty. I just pike up during the renegade rows and twist my hips too much, and my squats are not super deep (although I tried a different angle after getting home, made sure to sink in and it still looks shallow. So maybe it's just the angle because I was sitting on my calves! Can't go deeper!) Will have to slow it down, maybe kick my legs out wider every rep to get a more stable base. Moar ab work!

    Got a call from my boss that there was an issue with a website I updated yesterday so from there on I was trying to race through the rest of the work cuz I had to go in and verify (turns out there wasn't anything wrong on our side, tho :/ 2 hours of my precious weekend of doing all the things wasted! :(()

    Cable bent-over crossovers (sub for DB flyes because I can't feel my chest on flyes)
    15x13, 25x12/12/10
    It looks a bit like this: https://www.youtube.com/watch?v=Iwe6AmxVf7o except I'm more in a bent-over row stance and I happen to cross my arms up in front (alternating)

    chest-supported row 20x12, 25x12, 30x12, 30x12
    superset with seated (no back rest) db shoulder press 15x10, 17.5x12, 20x12, 20x12

    Out of the program here, shoulder stabilization ftw, I did rope straight arm pullovers, 25x15, 35x15, 45x12/12/13
    Then I repped out triceps extensions (pullover does engage the triceps a good bit already) to 8, grabbed an ez bar and did 7 reps with 50lbs of curls and called it my vanity work for the day xD

    As you can see, I'm not very good with sticking to a program... lol
  • Ariadnula
    Ariadnula Posts: 435 Member
    kimiuzzell wrote: »
    Fingers crossed for Tuesday @Ariadnula
    krokador wrote: »
    I do hope your eye appointment goes well!

    Cheers, both. It's kind of taken over my brain for now, fretting about it, but I'm dying to get back to proper weights!
  • Ariadnula
    Ariadnula Posts: 435 Member
    krokador wrote: »

    As you can see, I'm not very good with sticking to a program... lol

    I really love your enthusiasm :smile:
  • Ariadnula
    Ariadnula Posts: 435 Member
    edited December 2015
    kimiuzzell wrote: »
    Upped the weight where I could. All in all a good session to build on.
    It's inspiring how how well you're doing with this...
  • andylllI
    andylllI Posts: 379 Member
    Upper power:

    Bench 3x5 85#
    Pull up BW 5-5-4
    Incline bench 35 DB 3x8
    Bent over row 60# 3x8 (did a serious deload to get the last wee bit of range of motion that actually depends on the rhomboids)
    OHP 30 DB 3x5
    Biceps 20 3x8
    Skull crushers 35# 3x5

  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
    Went to gym before work but had to hurry as I barely had time after to get home, change then go to work as I went in early for a 10 hour shift. Long day. Lifting went decent but still struggling with some of the upper body. Need something that weighs like .5 of a lb, one of these days...

    42 - Upper Power
    bench press 3x4 @ 100 - decided not to try 105 at the moment, work up reps then do it again.
    db incline 3x8 @ 35 - barely but too lazy/rushed to go get the 32.5 from training area.
    bent row 3x5 @ 100 - eh, okay.
    lat pull 1x7 @ 80 and 2x10 @ 70 - used the far one and it has more resistance or something, cause the movement feels more challenging on that one compared to the other spots.
    cable tricep overhead 3x10 @ 30 - struggled by the end but okay.
    overhead press 3x4 @ 75 - tried 80 but no go, so stuck with 75

    Yeah, I skipped bicep curls...
  • krokador
    krokador Posts: 1,794 Member
    Easy day on paper, however due to sleep deprivation and just overall beated-upness, it SUCKED.

    PHUL Lower Hypertrophy #2

    Front Squat
    95x12
    100x12
    105x12
    110x10

    Barbell drop lunge
    45x6
    55x12
    60x12
    65x12

    49 manmakers took about 15 minutes as expected, but not because I was paying attention to form that much. I was just trashed.

    Subbed leg curls form romanian deadlifts
    45x8
    75x15
    95x15
    115x15 (honestly challenged my grip more than the hamstrings tho...)
    And I superseted the 3 working sets with jump lunges... because I like torturing myself (and couldn't be bothered to do leg extensions) XD
    6, 8, 10 (I was like, recovering from the manmakers still I guess?)

    Calves? Does it surprise anyone that I skipped them? lol

    DELOAD WEEK TIME! I have nothing specific planned aside from the manmakers. Hoping for a LISS day, some yoga and a day of light complexes? Going back on the 27th to test mah SKWAHTS!
  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
    Went to gym earlier today, though my feet are a bit sore from work. On day 5 of the midnight close shifts, which isn't too bad but I did a 10 hour shift yesterday with just a half hour lunch break, so my feet were a bit cranky about getting up to go do lower body work, but it went decently.

    43 - Lower Power

    squat 3x5 @ 170 - wasn't sure at first cause 165 had felt heavy last time but managed more reps even than expected since I can do 3-5 reps per set on these.
    deadlift 2x5 @ 185 1x3 @ 205 - worked on form some, going to take a while to figure out cues and keep shoulders from rounding too much, felt a little better though and might have bruised shins this time.
    sumo deadlift 2x5 @ 155 - struggled with grip as calluses ached
    leg curl 3x8 @ 80 - challenging and did out of order cause had to wait for leg press
    leg press 3x8 @ 230 - just did the easy math so upped it a little more than planned before, more challenging at this point.
    standing calf 3x10 @ 90 - eh, almost skipped but did them.

    Now to relax before going to work.
  • klrenn
    klrenn Posts: 245 Member
    getting back into the swing of things...We got our christmas tree today (yeah, really late...the kids weren't all that happy with me) but I was strong and didn't start drinking hot toddies while decorating the tree...

    I went to the gym first. Squat 3x5 120lbs - bench 5x5 75lbs (deload week, felt so easy with nice short rests!) - bent over rows 5x5 95lbs

    I threw in a few sets of pull-ups and some sets on the leg press.

    I'm definitely enjoying my drink now :smiley:
  • andylllI
    andylllI Posts: 379 Member
    Lower power
    Back squats 125 2x5, 115 1x5
    Split squats 25 DB 3x8
    GM 65 3x8
    Deadlift 150 3x5
    Hip thrust 135 3x10
    One leg v-snaps 3x10 ea
    Side crunches 3x10
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    squats 85 (and that was heavy), rows 70 (also heavy but not deadly), deadlift 110. i'm making myself hold out for good form, which means i'm not pushing the weight aspect at all.

    then i went and sat in the hot tub to see if it'll help my hypertonicity any. dknow if it did yet, but it was nice to be warm. pool access is part of my membership, but it's such a pain in the *kitten* getting dressed and undressed and then toting a wet bathing suit around that i use it about twice a year.
  • christch
    christch Posts: 238 Member
    The hottest day of summer so far and just about too hot to lift but as I'm going to miss 4 days over Xmas needed to go.
    Leg press 3x8 20kg single leg
    Deadlift 1x5 50,60,65,60 kg struggled tonight just seemed to heavy
    Front squat 5x5 30,1x5 35, 3x5 40 and I did couch stretch before starting and seemed to have better mobility.
    Bench 1x5 30, 3x5 32.5, 2x5 35kg followed by
    Db bench 2x10 12kg nice and slow working on form
    Lat pulldown 3x8 33+ kg
    Seated row 3x8 33+kg
    Db flyes 3x12 8kg
    Triceps pushdown 3x10 15kg

    Had enough by then. Not sure if I want to keep going with hypertrophy work or go back to 5x5.
  • kimiuzzell
    kimiuzzell Posts: 611 Member
    I've got a niggle (ok, it bloomin hurts, but I'm telling myself it is just a niggle) in my lower back. Not sure how I did it but during the course of yesterday it got stronger, and when I went skiing last night I could definitely feel the warnings.

    So, today I should probably have stayed in bed and not gone to the gym before work, but because one of my goals is not to make excuses, I got up at 5.30 and went to work out. Was fairly sensible - skipped SL and lowered weights for NR stage 2 workout. Still did my full hour, including 15 mins intervals on the spin bike to end (hoping to ease it up!) but then couldn't manage to walk from the gym to work (about 20 mins) so brought the car in :(

    I've not planned to lift again until Christmas eve pm so have a couple of days to rest, (although am working all week) so hopefully that will do the trick, Certainly, I won't be trying to "beat the pain"....
    I shall just get my fix by reading all your reports, instead!
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    kimiuzzell wrote: »
    I've got a niggle (ok, it bloomin hurts, but I'm telling myself it is just a niggle) in my lower back.

    oy vey, be careful with that. not that i'm one to talk though.

    unrelated to sl but related to strength: my couple of months-long campaign to use only those spring clips for my weights has been paying off well. when i made the rule for myself, i'd fight for five or ten minutes per side when i was using both hands. now i can whip them on and off one-handed, no problems at all.

    only thing is: i made the extra rule that it had to be my left hand. being right-dominant, my left hand is quite-much weaker. or was . . . i found out today that given the choice, my entire body wants me to use my left hand. i'm going to have to balance it up a little, because my left-handed grip is now stronger than right.
  • Ariadnula
    Ariadnula Posts: 435 Member
    Aargh, sorry to hear it, @kimiuzzell. Sounds like you're doing the right thing in resting.

    And ha, you must have been doing some serious work on your left side, @canadianlbs! I've never tried using the clips left handed - I doubt I could do it.
  • christch
    christch Posts: 238 Member
    Definitely rest up and take it easy for a few days @kimiuzzell. Here's hoping you have a speedy recovery.
  • kimiuzzell
    kimiuzzell Posts: 611 Member
    Thanks, ladies. I'm in rather more pain than I would like so will take note and be careful and sensible for once!
  • dcresider
    dcresider Posts: 1,272 Member
    Happy Monday everyone. It's a holiday week for which means I'll be traveling on Wednesday but I'm hoping to sneak to the gym before we drive for 8 hours.

    Gym challenge of the month: Wall Sits - I beat Friday's time from 4 min:15 sec. to 8:01. Yay me!!

    Squats: 5x5@135 lbs.
    Overhead Presses: 5,4,5,4,3 @ 60 lbs. Yup. These were hard.
    Deadlifts: 5x5@ 175 lbs. These are pretty darn hard but finished in very bad form. I'll be staying here for a while.

    Hungarian Deadlifts: 3 x 12 @ 45lbs.
  • kimiuzzell
    kimiuzzell Posts: 611 Member
    Good work @dcresider !! My last DL session was also pretty messy..... I will be sticking with 70kg for a bit!!
  • Ariadnula
    Ariadnula Posts: 435 Member
    Another low-weight workout... hospital tomorrow, though!

    Squats: 5x5 @ 50kg
    Deadlift: 1x5 @ 50kg
    OHP: 5x5 @ 2x8kg dumbbells

    10 pull ups
    10 dips
    30 x manmakers
    2x10 leg raises
    2x10 glute bridges

    Good fun! If less challenging than normal.
  • christch
    christch Posts: 238 Member
    Tonight's session
    DL 1x5 50,55,60,65kg
    Leg extensions 3x10 17.5kg didn't get
    Hammy curls done as the machine was always in use
    Goblet squats 3x10 20kg
    Plie squat 3x10 20kg
    Bench 1x5 30,32.5 kg,5x4 35kg
    Db bench 3x10 12kg
    Lat pulldown 3x5 40kg
    Seated row 3x10 33+
    Skullcrusher 3x12 8kg
    Db flyes 3x10 12kg

    Another OK session at least the temperature was half that of last night.
  • BethAnnieT
    BethAnnieT Posts: 263 Member
    I am thrilled to report that even though I'm on vacation, and my family is in town, and we are seemingly eating nonstop... I am still working out daily and have not gained any weight. :)

    I did a C25K workout yesterday morning, outside in the 35deg weather just as the sun came up (awesome) and then drove to the gym to do my SL5x5 workout du jour.

    Squat: tried for 90 but form went south so scaled back to 85 for the rest of the set. Read this morning somewhere that I should have kept 90 on and just done as many with good form as possible per set, rather than scaling back. So tomorrow I will go back to 90 and do that and see what happens.

    BP: Plateau at 55, but they are not nearing impossible. It would be majorly handy to have the 1 lb weights to add at this point. But I think I'm just going to start doing 5x7 or so until I can for sure go up to 60.

    Rows: 5x5 @ 60. I think my form is not the best, I need to watch some form videos on this one before next session.

    I will be able to get one more workout in tomorrow before my gym shuts for the holidays (LAME).

    Question for All :
    How long was it before you started seeing results? I'm not planning to expect the exact same timeline, but if everyone says 6 months or 9 or 12, at least I'll know that 1 month might be a little soon to start hoping for visible change... know what I mean?

  • Ariadnula
    Ariadnula Posts: 435 Member
    Quick 30x hero manmakers on the living room rug. That's all I've managed today, but I feel good for doing it!

    And @BethAnnieT, I think I started to see a difference after two months. It'll depends on what you've been doing before starting, I suppose, and how much body fat is covering your muscles. I certainly could feel the difference quickly - I quickly felt great, really solid and strong.
  • dcresider
    dcresider Posts: 1,272 Member
    edited December 2015

    "Question for All :
    How long was it before you started seeing results? I'm not planning to expect the exact same timeline, but if everyone says 6 months or 9 or 12, at least I'll know that 1 month might be a little soon to start hoping for visible change... know what I mean?"


    I started in April and am still waiting to see visible changes although I have noticed my arms slightly firmer and my thighs too. I think my problem is my eating habits and once I start cutting some calories and eating a bit cleaner, I would see results. That's my new year's resolution.

  • dcresider
    dcresider Posts: 1,272 Member
    Workout of the day: 7 mile long run scheduled. I ran 7.5 miles.
  • Jennifer_Lynn_1982
    Jennifer_Lynn_1982 Posts: 567 Member
    Last Night's Workout - PHUL Upper Power
    Bench Press - 95# 3x5, 100# 1x5 (PR)
    Dumbbell Incline Bench Press - 30# (each arm) 3x10
    Barbell Bent Over Row - 90# 4x5
    Lat Pull Down - 50# (each arm) 1x5, 1x6, 2x8 (PR)
    OHP - 50# 2x6, 1x5
    Barbell Curl - 45# 4x5
    Skullcrushers - 35# 3x8
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    BethAnnieT wrote: »

    Question for All :
    How long was it before you started seeing results?

    i can't remember, tbh. i think a lot of it kind of crept up on me. i'd get hyperfocused on looking for differences in some specific zone . . . and in the meantime some other area would be changing and growing a lot more defined. in my case most of the shifts have been so organic that i don't notice them. they're just the new 'normal' to me.

    you also don't see a lot of the change when you just stand still and look at yourself. muscles tend to show up when you move :p
  • Jennifer_Lynn_1982
    Jennifer_Lynn_1982 Posts: 567 Member
    edited December 2015
    dcresider wrote: »

    "Question for All :
    How long was it before you started seeing results?

    For me I started seeing more results when I started focusing on upping my weights each week. To get there I started trying to go 5x6 or 5x7 at my current weight and then trying a higher weight (5lbs for upper body, 10 lbs for lower body) and do 5x3 or 5x4 and then work up to 5x5 for a week or 2 before trying to increase again. Those progressive increases in weights helped keep me focused and encouraged.

    I also measure myself every week to track improvements on my measurements too and that keeps me motivated. Especially when you look back and compare to previous measurements at different weights. I weigh 10 lbs more then my measurements reflect from the last time I was actively trying to lose weight. Back then I was doing mostly circuit training rather than weight lifting. I much prefer lifting weights and being able to eat more and look like I weigh less! Plus I'm so much stronger!

    Hope that helps :blush:
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