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December Workout Check-IN: The Kettlebells Rock Edition!

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  • Ariadnula
    Ariadnula Posts: 435 Member
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    Thanks, @krokador, I thought that must be the right one because it had the challenge and you were on 46 on the 17th, so it made sense :smile:
  • christch
    christch Posts: 238 Member
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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.
  • kimiuzzell
    kimiuzzell Posts: 611 Member
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    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. "
  • krokador
    krokador Posts: 1,794 Member
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    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!)
  • BethAnnieT
    BethAnnieT Posts: 263 Member
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    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.


  • dcresider
    dcresider Posts: 1,272 Member
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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 each
  • christch
    christch Posts: 238 Member
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    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.
  • mirrim52
    mirrim52 Posts: 763 Member
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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 lbs
  • canadianlbs
    canadianlbs Posts: 5,199 Member
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    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.
  • kimiuzzell
    kimiuzzell Posts: 611 Member
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    @canadianlbs knowing your own body is invaluable. Good for you on taking charge!!

  • Ariadnula
    Ariadnula Posts: 435 Member
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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.