December Workout Check-IN: The Kettlebells Rock Edition!
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I had a successful visit to the gym. Deloaded about 10% which seemed fine....worked hard and had good form. I was very conscious of my back but no pain until I stretched in my cool down!!
SL 5x5: SQ worked up to 5x5@50kgs.
BP worked up to 5x5@32.5kgs
Row 5X5 @30kgs
Then did Nrol4w...less weight where needed but keeping form good. Actually managed to increase weight for lat pull downs. By accident, though... Didn't realise someone had added the fractional plates to the stack. But I managed without a problem so will keep it there for next time!
Intervals done on the spin bike... No pain at all there.
All in all, very encouraged. And pleased I listened to my body to give it time to recover.0 -
canadianlbs wrote: »
The struggle was with 5 reps, though! This was only a single!
Bench didn't go as well. Ramped up
45x10
65x5
85x5
105x3
115x2
125x1
135x1
145x1
then tried 152.5... failed.
dropped back to 150 cuz I'd done it in the past... failed again. Called it quits.
Pendlay row
45x8
75x5
95x3
105x2
115x1
125x1
135x1
and i got 1 at 140 but used so much momentum I was basically upright when the bar touched my chest, so I won't count it
57 hero manmaker's in 15 minutes
Then DB incline bench press 22.5x12, then a rest pause set with 37.5 x10/5/4 (I think? should've gone heavier)
Face Pulls 60x15, 65x12, 70x12
cable rope hammer curls 30x10, rest pause of 45x10/6/6 (again, should've used more weight)
cable overhead triceps extensions 30x10, then RP 45x6/3/2 (more like it)
not a bad workout overall. Just a little sad i "regressed" my bench. I will get it back, tho!0 -
@krokador - You should have seen my attempt at the 200 squat.
I have video on my phone but not posted online. Basics were, step back, get ready, sink down.... that was all. I considered trying again before 2016 on that and bench but with working so much and how my days are set up, might wait. Even 1 @ 205 is awesome. And pesky bench. Good luck there. I meander on the weights with that one. 105 great one day, then back to 100 cause it's heavy the next time. 2016 goal, get .5 lb things to add to bench and OHP. *decides*
Oh and no workout for me today (since this is workout thread and not chat one, will add that in). Just going to work but tomorrow is my day off, finally. I'll do upper hypertrophy then.0 -
my squats at 127.5lbs felt better this time, but I think I may have shorted myself on depth today...5/5/4...really hoping to get it next time...
OHP at 60lbs, wasn't as good as last time...5/5/5/3/4 I will get there, though!
Deadlift 170lbs only got 3 reps, but they were good ones - really feel it in my hamstrings and butt instead of my butt and lower back....
I'm thinking of testing my 1RM on a couple of the lifts next week, just to have a benchmark for the new year...I've never done it though, any tips?0 -
For Beth's results question: I've done SL for more than a year but saw the most fat loss in the last 3 months. This is because I got serious about my deficit. Before I was probably eating at maintenance & weight went up and down the same few lbs. I saw some shoulder & arm definition within the first couple of months and that may have been partly muscle memory. I always had nicely muscled arms & shoulders when I worked (physical job). Now that I've lost fat, lbs and inches I look much more muscular but because I'm eating a deficit I haven't actually gained any muscle. Just got smaller & leaner. Ok with me0
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Back in gum tonight after a few days off, not that I didn't do stuff. Mum had a list to be completed before I went home. Spent Christmas afternoon shifting 3m³ of firewood, then mowing lawns on the Saturday.
DL 1x5 50,60,70,1x4 72.5,2x3 75,1x5 72.5,1x5 60kg
Hammy curl 3x17.5kg
Leg extensions 3x17.5kg
Front squats 1x5 30kg,5x5 35,1x5 40kg
Bench 1x5 32.5, 5x5 35,1x2 37.5kg
Lat Pulldown 3x5 40kg
Seated row 3x10 33+
Db bench 3x15 10kg
Didn't do other lifts had enough by then.
Debating whether I should change to PHUL. Been working on hypertrophy for last 3 months but missing the strength gains.and starting to find doing all the lifts in one session getting a lot. Mind you I have always done all the SL lifts in one session not as an A B program.
If anyone has any suggestions, I'd appreciate your input.0 -
I'm doing PHUL. Here's today's upper power workout:
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Well, crap. Can't seem to post the whole workout. Wish I could delete posts!0
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Rest day for SL. Beginning of week 3 of 5 week Kettlebell program.
Goblet squats 4x5x25
Russian Kettlebell Swings 16x7x25
This is easy but I couldn't find a heavier Kettlebell at the stores. Although the sets and reps will increase for the next three weeks.0 -
Upper power:
Bench 90 4-3-3
DB bench 35 3x5
Bent over row 65 3x8 (still trying to figure out how to use my back and not my shoulders...getting there)
Pull ups BW 3x5 (an improve the in strength given accidental Christmas cookie bulk)
OHP 35 dbs 3x5
Biceps 20DB 3x8
Skull rushers 35# 3x80 -
routine for the day: do set, check rib, fix rib, do nother set. more exploratory than a real workout. still: bench 70, back squat 75, front squat 45.
i did some deadlifts, pulldowns and rows too, but not enough to count. and a 75-second plank and a lot of downward dog and pigeon posing.
the bench went surprisingly well, considering i haven't been able to do it consistently all month. the strength still seems to be there when i'm mobile enough to get the form right. may have had 75lb in me, but i kept it where i was ahead. the squats went well too. pmuch decided now that i'm going to block the mirror if i'm going to squat.
the big story on squats is a weird little thing i got from the rippetoe vid of him coaching a zillion people doing a zillion sets, and you'd never expect it to make such a difference, it's so small. "chest UP, chin DOWN". i haven't been dropping my chin and neutralizing my neck. major improvement in how it all feels.
it seemed like deadlift and front squat were the two worst offenders wrt the rib. annoy me to death, you two; why don't you?0 -
Tonight's session
Leg press 5x8 20kg single leg
Hammy curl 3x10 17.5kg
Leg extensions 3x10 17.5kg
Front squats 2x5 35,5x5 40, 2x10 30kg
Bench 1x10 30,4x5 1x4 failed last rep 35 kg
Lat Pulldown 3x5 40kg
Seated row 3x5 40kg
Preacher curl 3x10 17.5 kg
Db flyes 3x15 8kg
Skullcrusher 3x15 8 kg
Reasonable session, last one for year tomorrow night.
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I went to the gym late even though I didn't have work today in order to not have a crowd and to spend a long time on the treadmill after lifting. I haven't done a long run in a while and needed to get at least one in before the month ended, plus hadn't tried much more than 30 on the treadmill before. Lifting went pretty well too.
48 - Upper Hypertrophy
10 minute warm up on elliptical for fun and some hanging from the assisted pull up machine
incline bench 4x10@ 70 - 65 felt heavy but managed the reps easy enough at 70, so need to just try 75 next time, at long last.
db fly 4x10 @ 17.5 - not bad, can increase next time
1 db row 4x10 @ 30 - decent though might wait to increase or have to find the 32.5 set
seat row 4x10 @ 80 - challenging, i almost feel like it's going to pull me forward for some reason, same with the heavier tricep extension
lat raise 4x10 @ 12.5 - barely managed the 10, going to forever to increase on these
cable bicep curl 4x10 @ 50 - doing okay here, distracting on occasion where the cable hits on my chest at the top of the movement...
face pulls 4x12 @ 30 - kind of like these
tricep extension 4x8 @ 80 - tried an increase but it was a bit heavy.
Then 5 minute warm up, 50 minute jog and 5 minute cool down on treadmill. Not bad considering I didn't even have my running shoes with, just some really old sneakers that need replaced. Hard to believe like a year ago I was trying to just jog for 5 to 10 whole minutes and now, I can just go for 50 and could have gone even longer but tired at 1 am. Soon comes sleep.0 -
I'm back! Man. Christmas was good, but I can't tell you how good it feels to be home, and going to the gym, and generally just living a more normal life!
Squats: 5x5 @ 66 kg
OHP: 5x5 @ 20 kg
Deadlift: 5x5 @ 55kg
Pull ups: 5/3
Dips: 10, then got bored!
Still a bit lower weights than I was lifting, but I haven't moved for a week and wanted to be sensible.
I'm also considering changing things a bit from straight 5x5, maybe some strong curves or some of the Nia Shanks workouts I have saved, just for interest. I've used the Nia Shanks ones in the past but was over-cautious about adding weight, so maybe I'll play with that again but going harder. Stronglifts have really opened my eyes to what I can do...0 -
*grumbles* Maybe I should've taken today off after all, wasn,t feeling too bad but my lower back did bother me a bit. I dropped the deadlifts but I think it also affected my OHP to a degree
OHp 1RM test (previous: 92.5)
35x5
45x5
55x3
65x2
75x1
85x1
90x 2 fails... I had a look at myself in the mirror on the second one where I was stuck around chin level and my left arms was just flaring out like it couldn't handle the weight. It's been my weak point ever since I've recovered the use of my right arm - you'd think after being stronger on the left side for 2+ months I wouldn't have dug back that hole for it afterwards. I was careful to always do my rehab stuff on both sides to avoid this. Ugh
Lat pulldown 1RM test (no real previous record)
70x5
85x3
100x2
120x1
130x1
140x1
150x1
150 was slow and tough enough I stopped there. So with my bodyweight at 195 i'm still WAYS away from a pull-up. *sighs*
did my 59 superheros. Took 16:08.
Then worked on some of the shoulder rehab exercises I haven,t been doing and a hip^mobility routine to help my lower back.
finished off with a rest pause set of 1 arm DB shoulder press, 25x10/4/3 (left hand first)
And t-bar rows. barx10, 20x12, 35x12, 45x10
thought about walking on the treadmill for a bit but it was late and I was hungry and I didn't have my music and blah. Just blah.0 -
No music is legitimate excuse for not walking on treadmill. Just saying...
I was going to check out gym before work but then decided to lie on heating pad for back and be lazy instead. Lower hypertrophy will be late tonight after my short cashier shift.0 -
I ran for an hour today in the forest. I should be doing lower power but I'm working nights this week and have no spotter during the day.0
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Just finished today's session. Tried Upper hypertrophy- yeah I know that's day 4 of PHUL but already done two strength sessions this week.
Barbell bench 1x12 30kg,8/8/7/7 32.5kg not happy about failing 2sets
Db flyes 4x8 9kg
Seated row 3x10 33+
Db row 3x8 14 kg
Lat pulldown 3x10 33 + don't like lat raises but will have to suck it up
Incline db curl 3x8 8kg
Triceps extensions 1x10 5, 1x10 7.5, 1x8 10kg never done them this way so playing around with weight
Incline db bench 3x12 8 kg couldn't work out how to set up bench in rack for incline so just did it with DB
Certainly a quicker workout my arms still hurt when I finished.
Might go in early tomorrow to do lower hypertrophy depending on how I feel.
Happy new year to one and all!
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Last workout of 2015 for me. Went to the gym after my short work shift, which ended up not being all cashiering as we called one of the newer members in to help due to being short staffed today. After the lifts, I did a little sumo deadlift for fun in order to try out the lifting straps I won on bodybuilding.com. It was... different. I had a hard time getting them tight enough because of the build as my hands/wrists are on the small side. Had to work the material in the more padded spot so it could also go through the loop in order to be a little tighter in general. They were a couple of awkward sets but sumo is still awkward for me. Not sure I quite get it, so need to do some more research. Plus, I did heavier than I've done before on it, just to see how it would go (still lighter than my regular deadlifts).
49 - Lower Hypertrophy
front squat 3x10 @ 85 and 1x10 @ 105 - same as last time and still a slight challenge. Some wrist ache but not bad
curtsy lunge 4x10 @ 80 - more challenging since I increased on this
good morning 4x12 @ 80 - also a little more challenging
leg extension 4x10 @ 80 - nothing special
leg curl 4x8 @ 80 - difficult to do and felt more in hamstrings this time
seated calf 4x12 @ 110 - eh, calves
sumo deadlift with straps 1x5 and 1x3 @ 185 - bit awkward and struggled second set with right strap
That is all. I work from now until Monday, but next two days off are rest days. More lifting on the weekend including maybe lifting Sunday with coworker for lower power day. We'll see how it goes.0 -
Jealous of all of you who are getting to the gym over the holidays! Mine reopens on Saturday, so you can bet I'll be there at some point for my 5x5. Will probably have to deload everything but that's ok. Was planning to run a lot during break but then it snowed over 2 feet and our roads are still cruddy. I did go snowshoeing around my property the other day, which was fun and a pretty good workout! Thinking about signing up for a snowshoeing race on our mountain coming up in January. Anyway then I caught a cold and also slept weird and I can't look to the left. SOOO I'm going to go ahead and take it easy until Saturday when I can get to the gym.
Listen to your body and all that. Looking forward to getting back into the clockwork of gym-vball-gym-vball next week. 0 -
I managed to get a successful gym visit in...still taking care with the back so just pleased to be able to (and to want to) do so much!
SL: SQ 1X5@40kg 1X5@50kg 5X5@52.5kg...working my way back up slowly!
Ohp 5x5@25kg
DL 1X5@50kg 1X5@60kg 1x5@62.5kg...very carefully!
Then did Nrol4w Stage 2 final workout A...all good there. Increased planks to 75 seconds.
Then did assisted pull ups x6. This is something I want to work on in 2016 to be able to do one unassisted.
Finally went on the treadmill to run for 15 mins. I used to run marathons but since my knee op can't do more than about 20 mins....Def enjoyed this and want to gradually build up the mins in 2016.
So, a really good final workout for 2015, back considering. Bring on 2016 and happy new year everyone!0 -
Last workout of the year was a bodyweight smoker! I chose to stay home to do it because I was expecting an amazon package and I didn't want to miss it and have to wait til Saturday or Sunday to get it xD
Bodyweight Gauntlet: 3 mins AMRAP of each, with 1 min rest between each
Pull-Ups (all bands, knee in): 17
Squat: 94
Push-up: 38
Burpee: 24
Plank hold: 1:06
The numbers are rather pathetic compared to the last time I did this. But that was in March, before the injury, and I was 10lbs lighter. I'm rather disappointed but not discouraged. I won't stop moving forward!
Then the 60 freakin' hero manmakers... UUUUGH! That was hell! My upper body is just smoked. I think my recent 1rm attempt fails were due more to having taxed my upper body a whole lot this month than actually showing a regression. 18:07. Still below 20 mins, right?
I'm done for today. I'm done for the year. I will go for walks because walks make me feel good. But tomorrow is a complete off day. I'm doing NADA to get myself sweating. No, seriously, Mel. REST!
Then I'll be back at it with a better plan. Starting anew. Forget the past failures and just focus on what's ahead. I have 5-6 OCRs I'm already registered to for the next year (one of them is a spartan sprint, yikes! I still think I'm crazy but hey, no risks = no rewards!). No more excuses!0 -
Stronglifts Rest Day
Kettlebell Swings-
Goblet squats- 3x5x25
Russian swings - 19x7x250 -
I've taken a tracking break, although I've still kept to my normal gym schedule. After a bad case of the blahs, I decided to work on squat depth and de-loaded a ton on that. My golf elbow is still tender, but getting better. I'm looking forward to getting back at it and finishing my weight loss as well as mixing things up a bit in the gym.
It finally cooled off here, and my mood is better even with gray skies 0 -
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@bluefish86 , it's Jefit. I like it!0
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Last day off! (Scotland gets an extra holiday after Hogmanay - hurray!)
Squat: 5x5 @ 70kg
Deadlift: 1x5 @ 60kg
OHP: 5x5 @ 21kg
I'm starting to get back to my previous max on these before a forced deload before Christmas, and feeling good so I hope to keep increasing.
Dips: 2x10
Then a bunch of core/ oblique stuff. I've been putting together some bodyweight workouts for my husband to do at home and he said he was bored with the last lot and wanted to focus more on core exercises. So I thought I'd better test them out on myself! I might be sore tomorrow....
(Editing this to say I'm moving it to the right place! Dopey...)0 -
@bluefish86 , it's Jefit. I like it!
um, it's very big in the thread . . .
i love the total-weight-moved number though. i do that one by hand sometimes just to impress myself.
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