December Workout Check-IN: The Kettlebells Rock Edition!
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nice empty gym this afternoon. i'm still on a mission to make everything about my tl junction. not sure what it's doing to my form, but oh well.
squats 85, ohp 55, deadlift 140. i was determined to get that bloody deadlift. that was my weight at the last trainer day, but i only did around three of them and then said that i'd had enough. this left me with a grudge, so i stuck to it until i'd done seven or eight of them. was originally going for ten, but there's spiteful and then there's self-destructive, so i stopped a little early.
ohp went well and felt good. squats were hit and miss, as this is the lift that rib thing has messed with the most. i've lost the normal 'feel' of good form and i'm sort of flailing around trying to find it again. i actually did 3x5 at 95, but then i backed down and did another 5x5@65, so idk . . . average them out, i guess. the 95s were okay i think, but they were HARD.0 -
Result Question: Part of it depends on where you are starting from, to be honest. I started Stronglifts over a year ago, when I was obese. I had lost a little before joining the gym from walking and watching the calories. Other people saw progress and asked if I'd lost weight rather early on, but it took me a while to really notice things. So, coming from that point, doing the deficit and losing almost 70 in a year (not all SL, did 12 weeks, then have done other things), the changes might have been more obvious compared to someone closer to a healthy weight or doing more of a recomp.
Today was a little different. Slept in, then got a phone call from work. So, grabbed my stuff for gym and stopped by work to help them with the customer cover books that are a pain and not many know how to make them. Ended up working around an hour or so, in my gym clothes, before leaving cause had to reprint things and the books/calendars take a long time to print. Lifted then some cardio before stopping by burger place to get food to take home. Stopped by work again, ended up working just over an hour on books and stuff to help again. Then went to the store before going home and finally ate my dinner (burger and fries).
44 - Upper Hypertrophy
incline bench 4x8 @ 70 - went for it though 65 felt a tad heavy in warm up and made it through
db fly 4x9 @ 17.5 - not bad here, combined with 1 db row
1 db row 4x8 @ 30 - heavy, 27.5 was in use when I started
seat row 4x8 @ 80 - struggled, it's weird how certain ones the resistance feels greater
lat raise 1x6 @ 15, 3x9 @ 12.5 - 15 was too heavy, not increasing much on these
cable bicep curl 4x10 @ 50 - tad challenge but manage
face pull 4x10 @ 30 - kind of like these so added it in
tricep ext. 4x10 @ 70 - felt heavy but made it through the reps
22 minutes jogging and walking for warm up and cool down
I also hit the stop button on the treadmill twice on accident. Once while jogging and the other time right when I needed to slow down to walk for the cool down. Quite a nuisance having it stop but it's rainy and bit flooded out so running inside for now.0 -
Managed to get in early this afternoon as finished work early.
DL 1x12 40,50, 1x10 60, 1x5 70,2x2 75kg
No front squats today
Bench 1x10 30,5x8 32.5,2x4 35kg
Db bench 3x15 10kg
Lat pulldown 3x5 40kg
Seated row 3x12 33+ kg
Skullcrusher 3x15 8kg
Preacher curl 3x8 17.5kg
OH press 3x9 10kg
Poor wee arms tired by the time I was finished.
Having next four days off as away, calling it my deload.0 -
@Ariadnula how did you get on at the hospital yesterday?
@BethAnnieT for me, I saw results within a few weeks in some areas - my bottom had started to lift a little (still a long way northwards for it to go!) and my stomach tightened up. However, my stomach has always been my "best" area, so doesn't have so much flab on it, therefore the results were seen quickest there. In other places, some times I think I see it, some times I think I'm misguided - my arms for example, I am sure my bingo wings are reducing but because there is still some way to go, sometimes I think I have made no progress (it often just depends on my mood, the lighting etc!).
The main thing is that I FELT so much stronger pretty much straight away - that gives me the incentive to carry on. Plus, many of the ladies on here have been lifting for years. Reading old threads shows me that the progress is steady, slower than a "crash diet" but this way is effective and sustainable LONG TERM. So if I have to wait a little while before I see results in some areas, well so be it. At least I will see them and not give up!
On another note - rest day again for me today. Anti inflammatories for my back are having an effect so I just need to stop myself from rushing back. I am torn between doing my scheduled session tomorrow with light or no weights or just saying hang it, it's Christmas, I'm injured, and I'm recovering for another day, and head back to it on Sunday or Monday next week.
Perhaps a step back is not a bad thing. I just worry, truly, that a week turns into two, turns into a month.....
Seeing you lot posting excellent daily results though is keeping me focused! Thank you
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kimiuzzell wrote: »I just worry, truly, that a week turns into two, turns into a month.....
two weeks or a month is so much better than a catastrophic injury though. if it takes two weeks or a month before you're healed, take them.
i'm a fine one to talk, but i've been thinking about how much i never want to have to say 'i used to lift weights, but then i hurt [x] and i had to quit.' i never thought i'd even be interested in lifting, until about two years ago. but now i feel like i'll accommodate any setback just to make sure i never have to not-do it ever again.0 -
@kimiuzzell Good! I still have to go for further tests but the good news is he says lifting is fine. Lookout for my workout report later
I really hope your back feels better soon, I recognise that panicked feeling. You will get well, you just have to wait it out..,0 -
Yesterday was my last day at gym before Christmas, so I figured I'd throw in some accessory work just to get the most of it...
Warmup: 15 minutes elliptical (3.5mph/level 12)
Squats: 72.5kg - 5/3/5/5/5 (disappointed I failed my second set, but I was rushing and pulled my *kitten* slightly)
OHP: 25kg - 5x5
DL: 80kg -1x1 (still have major problems with weight. my grip strength is terrible!)
Straight Bar Curls: 10kg - 3x8
Skull Crushers: 10kg - 3x8
Cable Crunches: 10kh -1x10, 12.5kg - 1x10, 17kg - 1x10 (these suck btw.)
Also did about 20 minutes SS cardio with maximum incline (level 15). 0 -
@Ariadnula I am very pleased to read that things are looking good for you!
It's strange - when I had my ski accident, I needed surgery on my knee which I knew would take a VERY long time to recover from. But that was ok, because I couldn't book another ski trip for 12 months anyway. Therefore, although some aspects of recovery were frustrating, the time element was not ever an issue, with the 12 month mark being my goal as I aimed to get back on the slope. (which of course I did, although I wear a brace now).
However, because the gym is THERE, I want to GO! If the gym was closed for a week over Christmas, it wouldn't bother me, I would see it as a coincidental but convenient reason. But because it is there and I *could* go, I'm finding it much harder to stay away!
Its like being on a diet - if you tell yourself you CAN'T have something, you want it even more - if you really can't have it because it isn't there or doesn't exist, you're not bothered about it in the same way!
Gah!!!!!0 -
Thank you all for answering my "results" question! I really appreciate your help! I took my measurements for the first time about 3 weeks into the program, so I'll keep tracking them and stop laser-focusing on the scale so much. Though, I still need to lose, ideally, about 12 lb. Most of it lives around my spare tire & bingo wings & saddle bags. Such lovely terminology. So anyway I'm trying to figure out how to eat at a deficit and with enough protein etc. to continue to see results, even if they happen more slowly.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.
Here's me as well. I am dialing in on the eating habits in January as well with serious focus, with a plan to continue through the year.Jennifer_Lynn_1982 wrote: »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.
This is about where I'm at with my weights. I'm going to be doing this on bench press and OHP for sure, and probably squats so I can focus on my form and depth. I like this plan.
This group is just THE BEST. 0 -
PHUL Lower Power Workout Yesterday
Barbell Squat - 105# 1x5 , 115# 3x5 - still struggling on getting low enough on my squats
Barbell Deadlift - 105# 1x5, 145 3x4 - felt heavy but I felt solid in my form, just took some time to get my reps in
Leg Press - 90# 1x6, 110 3x12 (PR)
Leg Curl - #120 1x11, 1x10, 1x7 - legs were dead by this time!
Rest day today and then Upper Hypertrophy tomorrow morning (off Christmas Eve) before some festivities begin. I will skip my Friday workout (since the gym is closed for Christmas) and then go on Saturday instead.0 -
kimiuzzell wrote: »However, because the gym is THERE, I want to GO! If the gym was closed for a week over Christmas, it wouldn't bother me, I would see it as a coincidental but convenient reason. But because it is there and I *could* go, I'm finding it much harder to stay away!
missing the new year rush is no bad thing. in my city people have been getting a headstart on this, and it's already hard to even find floor space to use dumbbells in, forget about actually getting a bar. and the rack . . . it's like 'book now to avoid disappointment next week'
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I went to the gym around 10am today and WOAH yeah, no. I think I'll set alarms to go early even during the holidays after my wife leaves, just to avoid the rush. It was hard to focus on my stuff with the amount of people jumping around me doing all kinds of crazy things. Not to mention it was hard to get plates...
So today was just a full body deload workout. Focused on pauses and form and explosiveness. Treated every rep like a max attempt. Feels good and I know I won't have DOMS so that's always a plus. Didn't really want to be there, tho.
I was also futzing with my new atlas tracker. I'm slightly underwhelmed so far... But it did recognize all the barbell movements correctly!
Squat 45x6, 65x5, 85x5, 105x5, 135x3x5
Bench (with a pause *just* above chest) 45x10, 65x5, 85x5, 95x3, 110x3x3
Deadlift with a pause at knee height up to the first set of 185, so 2 sets without pauses) 135x5, 165x5, 175x5, 185x2x5, 185x3
OHP (superset with deadlifts, did a few sets with a pause just above eye level but didn,t keep track)
35x5, 45x5, 55x5, 65x2x5, 65x3
Barbell bent-over row 65x5, 75x5, 85x3x5
52 Hero Manmakers - tracker recognized a few burpees in there but overall I don't think it recorded properly. I was too sweaty and the band kept slipping off its spot on my forearm... It took me about 15 minutes to get through them. Only 8 more days to go! xD
Tracker said I burned about 411 cals. I think it might've been more (again, it slipped off while I was doing the most cardio-y part of the workout, so I missed out there! lol) That's not too far off from what I've been tracking with MFP! lol. Next time I'm in the gym will be the 27th!0 -
Last gym visit until the 30th, for me! Off to visit family, with nothing but manmakers to save me from squidgy bits
Squat: 5x5 @ 65kg - woo, good to be back. I didn't want to go straight back to 72, or whatever I was on, just taking it sensibly-ish.
Bench: 5x5 @ 2x14kg
Row: 5x5 @ 2x18kg
Pull ups: 3 'bare' and 10 with 12kg assistance
glute bridge: 2x10
Manmakers: 30!
I don't know how you keep adding to the manmakers, @krokador - it takes all my steely willpower to get through 30...0 -
Off on an eight hour train journey today, to Cornwall, so lots of sitting - but got my 30 manmakers in this morning!0
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Happy Christmas everyone! I opted for the additional recovery day today, but will be back at in on Sunday.
Enjoy your festivities, whatever you may all be doing!0 -
I was quite tired today because lack of sleep. However, I was up until about 7 am for absolutely no reason, just couldn't go to sleep. I didn't use that time for anything productive either aside from lying in bed trying to sleep and occasionally looking online cause it wasn't happening. I managed to get less than 4 hours of sleep overall, then had to work a 4-midnight shift. Instead of trying to gym before work, I opted to cook, then left my packed lunch on the counter *le sigh*. I went to the gym after work despite the lack of sleep and it was a decent session. No more lifting till the weekend but that's okay as I'll still be busy with work as I have the midnight shift for Christmas Eve and we are back to closing at 10pm, which I work, on Christmas Day.
45 - lower hypertrophy
front squat 3x10 @ 85, 1x10 @ 105 - same as before but wrist was a bit cranky the for most of it. The 105 felt better this time.
curtsy lunge 4x10 @ 75 - getting used to these though still falter on occasion
good morning 4x12 @ 75 - nothing unusual here
leg extension 4x10 @ 80 - feeling decent, might increase next time, maybe
lying leg curl 4x8 @ 70 - decided to try this one, first set the bar shifted but got more used to it in the other sets once I tightened it up.
seat calf 4x12 @ 120 - eh, calves
Soon I shall sleep, I hope.0 -
technical question for people: do you breathe in first and then brace, or brace first and then breathe?
sounds like the over-or-under toilet paper debate, but i just suddenly started wondering which way round it's meant to go. also: merry xmas everyone.0 -
canadianlbs wrote: »technical question for people: do you breathe in first and then brace, or brace first and then breathe?
sounds like the over-or-under toilet paper debate, but i just suddenly started wondering which way round it's meant to go. also: merry xmas everyone.
I kind of do both at the same time, to a degree, but if you're going for which order, the breathing starts first. It's really hard to brace when not filled with air.0 -
Added 2.5lbs to my squat...wasn't surprised that I failed the sets, but it was nice to finally get past 125lbs. 4/4/3 at 127.5lbs
Benched 5x5 80lbs...was nice to be able to reduce my rest time at this weight...working my way back up to 90lbs
Bent over row 5x5 100lbs
Hip thrusts 3x3 205lbs
Pull ups 5/4/3/3
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canadianlbs wrote: »technical question for people: do you breathe in first and then brace, or brace first and then breathe?
sounds like the over-or-under toilet paper debate, but i just suddenly started wondering which way round it's meant to go. also: merry xmas everyone.
Breathe then brace. I don't think I would be able to get enough air breathing after I was braced. But I also have a bit of asthma and find getting a good, deep breath difficult.0 -
55 Hero's: Check. I'm mentally beat up, and physically exhausted, but I'll keep trudging along. Only 5 days left!0
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Go go Krok! You can do five days.
Tonight lower hypertrophy: 3x10-12
Front squats
Deficit reverse lunges
SL deadlifts
Bottom pause goblet squats
Weighted step ups
SL hip thrusts
Calf raises
A nice little circuit of abs and banded glute work: 3x10
Prone hamstring curls
Nasty plank variations
Straight leg kick backs
Hip raises
Hip abductions
Side crunches
Also got some cute micro plates for xmas. Now I can inch my weights up one sheet of aluminum at a time! 0 -
Go, krok! Do them for me. I've failed for the past two days - staying in a small house packed with family, I'd have to do them in the living room and would inevitably have an audience, so I just haven't...0
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I will get back on the breathe/brace thing after squats tomorrow.
Not a bad night at the gym though I wasn't sure how it would go when I was heading over. However, I didn't jog after lifting because I forgot my headphones. Not having music is reason enough to skip cardio but means I'll have to do it after lower power tomorrow. Oh well. Didn't increase weights much but did feel decent in the end with the lifting.
46 - Upper Power
bench 3x5 @ 100 - 95 felt a tad heavy so I didn't do 105 this time. 100 was okay but the last rep each set was really slow. Hope to try 105 again next time.
incline db bench 3x9 @ 35 - it's heavy and hard to get into position but managed well enough.
bent row 3x4 # 105 - not bad here, might try 110 next then do 115 pendlay, we'll see.
lat pull down 3x9 @ 80 - okay, it's odd how it depends on which one I'm on as to the resistance struggles
OHP 2x5 and 2x4 @ 75 - didn't try 80 this time, first sets were okay but tough last reps, couldn't quite get 5 on the other two.
pull up negative using smith machine 2x5 - did these instead of bicep curls, not good at them but need to work on that pull up thing in case skill comes in handy in obstacle 10k.
overhead cable tricep 3x10 @ 30 - getting easier.
That is all for today. Need to figure out any end of the year goals to work out then get ready cause it's almost 2016.0 -
HHopefully will be able to get to the gym tomorrow..... Will report back! You lot are v. inspiring, as always!0
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I had the best intentions to amp up my gym workout during the second half of my 16 Days of Sweatpants vacation this year... but... My gym is closed until Jan 2.
Also we were hit by Winter Storm Goliath and all roads & highways around here are closed, and it's still snowing. Yesterday I did my C25K workout in the very beginning phase of the storm (flurries and no wind). My BF, my daughter, and I all got each other snowshoes for Christmas, so we will be playing with those today. Bummed I can't do my 5x5 workout until Jan 2 though! 0 -
BAM! Back at it and the "deload" week paid off! (Or the holiday sweets? Who cares?)
Today I tested my 1RM squat. Putting things in perspective, last year's 1RM was 192.5 I believe. I thought I could ramp it up to 225 this year but alas I had a few setbacks and squats hate me... lol. I did hit 200 a few months back.
Anywhoozles, I started out with an EMOTM of Barbell Snatches. 5 sets of 2, 65lbs on the bar. Easy peasy. This was the "power amp up" part. Light weight and explosiveness. Also, my shoulder wasn't hurting so yay!
Then squats.
45x5
75x5
105x3
135x3
165x2
185x1
195x1
aaaand the last set, 205.... *drum roll*
*suspense*
I GOT IT!!! =D
And decided to not try for more. It was a pretty good grinder, as in it went up slow, but I did not fold over. So i,m happy with it. 225 will come in 2016. Just watch me go!
I then did my 56 hero manmaker's in a record time of 14:36 despite having people walking all over my space at the gym. That'll teach me to settle down near the bumper plates... It was a crappy decision from gym management to put them there, tho
Finished the session with the donkey leg press machine 90x15, 135x12, 160x10, 160x12
superset with calf raises 4x15
and back extensions bwx15, 25x15, 35x15
superset with cable standing crunch 65x15, 85x10, 95x12
I futzed around with my new atlas tracker to record this, had to cut it up into 3 sections cuz I was a little silly. The recorded cals were 319 (snatch & squats), 117 (hero's), 148 (leg press and core)
Missed a few minutes in there too. Bracelet was slipping off during the hero's so it wasn't quite recording my HR right I think. Anyway you look at it, that's close 600 cals for about 90 minutes of work. This explains how I manage to lose weight eating 2k cals a day! lol0 -
This explains how I manage to lose weight eating 2k cals a day! lol
i would say so. 205 is terrific - especially when i think you were struggling with 175 just a few weeks ago. dk what you're doing now but you're obviously doing it right.
i've still got the Rib Thing, and it gets worse every time i work out. so. frus.tra.ted. i think the deadlifts or rows are what made this one unusually bad. but i did try.
squats 75. i swear. goes much much better when i can't see myself. from now on 'im ALWAYS going to block out the mirror with one of the warmup/stretch mats.
there was some rowing and some light deadlifting (couldn't get near the bench). but the only other thing i 'really' did was 5x5 front squats with the 45 bar. i've been slopping off on this after all my excitement last month, so i've decided to get back on it and treat them like another 5x5 lift. i believe it was the right call, as my lower abs were throwing a fit by the time i got through the very last rep. idek why front squats are such a hit to the abs, but i'll take it.
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Krok - Woot! Great job.
As for bracing... I dunno. I guess together. I get set up after stepping back, make sure I'm ready physical and mental, breathe and go. I don't want to wait too long after breathing to figure things out cause need air again at some point... I guess it depends on what counts as bracing. I should watch those youtube videos. *adds to list*
Today was okay. I didn't do much in morning then had to go to work. On the previous schedule, I would have Monday (tomorrow) off, but the schedules are off a bit with some issues and such, so I'm working tomorrow with just Tuesday off this week. At least, things aren't as crazy busy as they were before the holidays. I wasn't sure how lifting would go tonight though because my back bothered me a little earlier in the day. I have arthritis in my lower back so it gets achy from time to time. Just ached a bit during first part of work shift but didn't bother me by the time I was at the gym. I also did things a bit out of order (two guys were doing bicep curls in the deadlift area) and for fun I filmed my deadlifts, so didn't end up doing a couple of things I want to do, plus had to get in some cardio. Overall, a decent night. Oh, and I tried squat and deadlift without shoes. Not bad, except where I'm even shorter without shoes so the power cage pins don't go quite low enough so I struggled a tad re-racking after each set. Still kind of liked it without the shoes though.
47 - Lower Power
squat 3x4 @ 175 - tad slow but not bad
leg press 3x10 @ 230 - feel heavy but manageable
standing calf 3x10 @ 105 - I think that was the weight, it wasn't the same as last time, up a bit higher.
deadlift 2x3 @ 190, 1x3 @ 210 and for fun 1x1 @ 225 - Filmed most of it, made about 3 videos overall, but probably won't share much. I did the 225 just to make sure the max test wasn't a fluke and to show family the video one of these days.
sumo deadlift 2x5 @ 160 - okay but hands/calluses ache at this point
Then did about 20 minutes of jogging with 5 minute warm up and cool down sets of walking on the treadmill. Skipped leg curls today. Wanted to add hip thrusts and maybe try rack pulls but will do it when I'm not taking forever filming deadlifts and when I don't do cardio on lower body day. Plan is jog on upper body days, so need to get back to that in the future.0 -
Oh my god, I have had enough and want to get home and go to the gym. I finally tried to do some manmakers in the living room, only to have someone decide it would be funny to pretend to sit on my back ... Jesus. Home tomorrow, gym on Wednesday!0
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