Ja-new-ary(ou) in the making: Workout Check-in
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Am I supposed to barbell myself in the boobs when I barbell row? Or am I supposed to aim for the underboob area? To be fair they take up a lot of space, but surely I can work around them here.0
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BethAnnieT wrote: »barbell myself in the boobs
let me finish laughing before i try to answer. it's like a belly-laugh and a cringeflinch mixed together.
i go for around the mid-point between bottom-of-boob and the edge-of-the-ribs. but mine have an extremely small, um . . . footprint? there's a lot of rib left over underneath them.
i think trying to actually hit myself in the boobs would cause some shoulder impingement, quite aside from the other ow factors. it's definitely way too high for me to bench safely, and i think the same geometry applies turned upside down.0 -
Lower power tonight
Front squat 1x5 35,4x5 40,3x3 42.5kg had to do them without a bench to catch me as guys all doing chest day
DL 1x5 50,60,65,70 3x3 72.5kg
Leg press single leg 3x5 20kg
Double leg 1x5 40,45 4x5 45,3x5 60kg
Leg curl 4x5 20kg
Leg extensions 4x5 20kg
Bent over row 1x5 15,3x5 25,1x5 30kg needed to have a go practicing these 30kg was doable but felt form wasn't quite right.
Think I'm going to feel this tomorrow.0 -
BethAnnieT wrote: »Am I supposed to barbell myself in the boobs when I barbell row? Or am I supposed to aim for the underboob area? To be fair they take up a lot of space, but surely I can work around them here.
I've seen a couple of suggestions. I tend to go towards under the bra line as much as I can, though the pull gets challenging when I'm at the heavy weights and about needing to deload. Mine are smaller now but victoria's secret worker who measured still put me as a D (I have doubts). However, I had a grit strength instructor recommend in the class for bent rows to pull more towards the stomach. The light weight with those bars and such, didn't work for me and my stomach sticks out too (not just my chest), so it was a slight hinderance. Plus, I just don't really feel them working even though the muscles are doing things. She recommended a little up for me but also to do underhand grip, which I don't do at heavy weights (the class bars didn't hold much). I haven't taken that class in months though. For pendlay, I also keep to the near the bottom of the bra line in general. But I'm no expert, for sure.0 -
@canadianlbs - you worked out. You didn't wimp out. Be proud.
@awkwardsoul - welcome back. Take care of that ankle!
@bluefish86 - I've printed off ICF and am looking to do that once I finish NR which I am currently running alongside SL. Let us know how you get on!
@DawnEmbers - you are a little machine. I am inspired daily by your workouts, you know!
So, rest day from the gym for me today. My back hurt after deadlifts yesterday but is easier today, so I think it was firing me a warning shot. I could see in the mirror that when doing heavy DLs yesterday my hips were not aligned. I need to work on this with lighter weights because I do not like the pain that accompanied it.
I did have a good walk to work today - it is 2.6kms each way, so a decent brisk walk....and today it took 34 seconds LESS time than it has done before. So that means my general fitness must be improving, because I certainly wasn't doing anything faster than walking, and I still had to wait to cross roads for traffic etc. Pleased with that, as so many people are quick to say that by lifting not doing cardio as a priority, you are ignoring "fitness".
Yah boo sucks to them. That's what I say.0 -
Re the boob issue - I am not blessed in that area, so just aim for mid way between my belly button and my bra line generally. Normally I am fairly jealous of ladies with "assets" there, but I have to say it is a blessing in the gym that nothing really gets in my way (although I still wouldn't want to drop the barbell on them!!!!)0
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BethAnnieT wrote: »Am I supposed to barbell myself in the boobs when I barbell row? Or am I supposed to aim for the underboob area? To be fair they take up a lot of space, but surely I can work around them here.
I typically try to aim around the same spot I do for bench press, which is basically just under the nipple line (although with gravity it's not quite the same spot). The more bent-over you are, the higher on your torso you'll want to reach for.
Deadlift 5 day today! It was minus-freakin-30-ish (celcius) with the windchill this morning. I did NOT want to be out there but I went and I'm glad I did (but I'm so cold ugh!)
147.5x5 (yes, I round to the fractionals even for deadlifts xD Was really tempted to just throw on 150 tbh! xD)
170x5
197.5x10 - that AMRAP wasn't pretty. I had to reset at rep 6, started losing my grip, kind of got loose towards the end... Need to work on this a bit!
Then moved on to GBB 18... with... drumroll... moar deadlifts!
EMOTM x8
(even though I seemed to think it was 5 at first lol. Thought I was done, another round, again, and again!)
Double KB Deadlift (2x20kg) x6
Wasn't so hard, but the next progression is single leg and I didn't feel ready for that this AM.
6 min AMRAP
- Bent-over KB row (35lbs) x4 / arm
- half turkish get-up (no weight) x4 / side
I think I got 6 rounds and then some, but since I'M not connected directly to my phone atm I went over time by like 40s, so this is what I figured I had in 6 mins
6 min AMRAP
- Double KB Clean (2x25lbs) x3, 6, 9, 12
- Plank lateral walks (6 steps to the right, then back to the left = 1 "rep") x 1, 2, 3, 3
Yikes, the plank walks were taxing on my shoulders more than my core. Not sure why... Ah well.
Also, someone asked me which hero manmakers I was doing? It's the ones with bodyweight only and the superman thrown in. I did 5 at the start of my workout and 5 at the end and they do feel pretty good!0 -
Thanks for the help, all! Thanks for helping me avoid the dreaded "barbell boob"
I'm kind of looking forward to my next barbell row workout so I can try aiming a little lower, or I guess from horizontal it's "closer" or something. Anyway, thanks for the help as always. Y'all are the best.
Oh I forgot to report on my workout. Had to deload because have been out of the gym since Dec 24 due to gym closure and a cold.
squats 5x5 @ 70 plus a few warmup sets @ 45/55
bench 5x5 @ 45 (this felt awesome it was so light, I probably should have done 55)
barbell boobs, I mean rows 5x5 @ 45, should have probably done 55
Was taking it easy because I was post-sick, but probably could have pushed a little harder.
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Stronglifts rest day
Goblet squats-3X5X 25
Kettle bell swing-19 X7X 25
Beginning of week four.0 -
So - back to work, back to my normal time at the gym. No sign of new-year-resolution folk, yet - it was quiet.
Squats: 5x5 @ 71kg - getting close to my max before I deloaded. It's hard work!
Bench: 5x5 @ 30 kg - still being a bit chicken on this, got to push the numbers up...
Row: 5x5 @ 18 kg dumbbells
Chin ups: 2x3 'bare', 3x10 with 12kg assist
Two thoughts:
I've been reading around, thinking about adding things, looking at Strong Curves, new rules, PHUL, and last night looking up ice cream fitness ... But today I gave myself a bit of a talking to about just sticking to what I'm doing for a while! I've only been doing this since Sept and I haven't given it a proper chance. Focus.
And secondly, why are so many of the people who develop these things so obnoxious? I remember rolling my eyes as I read the Stronglifts site, and that ice cream guy ... jeez. On the Nia Shanks podcast last week her guest was bemoaning the fact that the fitness industry is in thrall to 'bullies' and I think she's right. I'll stick here with you nice people
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Untamed Strength, day 2.
Bench: worked my way up to 100lbs x 8 reps, starting at 45lbs. I tried 105lbs but failed.
Dips: attempted but my arms were gassed so I fell on my butt instead.
Actually quite impressed, I haven't lifted since mid November but my bench seems to not of changed. Time off got me to reset habits for better form I think.0 -
Finished work at lunch time so went early.
Was ment to be a rest day but don't think I'll get in on Fri for a session.
Upper hypertrophy:
Barbell bench 1x10 30,5x8 32.5, 2x7 33.5kg got to use the little .5 weights today
Db flyes 4x8 9kg
Seated row 3x10 33+
Db row 3x8 14kg
Incline db curl 3x8 8kg
Triceps ext 3x8 10kg
Incline press 4x8 10kg
Lat pulldown 3x10 33+kg
Slowly starting to add more sets rather than increase reps.0 -
Upper hypertrophy also!
Barbell bench - 50# I feel this in my anterior delts only and they say they are weak
Chin ups 3x5 BW
One arm DB rows 35# 3x10
Side raises and front raises 3x6 10#
Push presses 20# DBs 3x8
Biceps 15# 3x12
Flat bench flyes 15# 3x10
Turkish get ups 2x3 each side 10#
Plank rotations 2x8 each side 10#
Commandos 2x100 -
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I've been reading around, thinking about adding things, looking at Strong Curves, new rules, PHUL, and last night looking up ice cream fitness ... But today I gave myself a bit of a talking to about just sticking to what I'm doing for a while! I've only been doing this since Sept and I haven't given it a proper chance. Focus.
I read this and my first thought was "yup".
I've been doing SL for just 12 weeks - very much a newbie in the grand scheme of things. Yet in that 12 weeks I've also done stages 1 and 2 fully of NRoL4W....and now that I am heading for stage 3, I've found myself getting anxious about how I will fit it all in. and whether I am asking too much of myself on every workout.
So....thank you for saying what you did - I am going to focus on SL with accessories (I really want to get a chin up/pull up this year), and strenghening my core and back (learning from this latest injury). Some of those accessories might be moves from NR, and if I can't get anywhere near the squat rack when I want to work out, I might revert to a NR workout session, but basically, I'm focusing more on those SL sessions with a view to steadily increasing the weight and improving form for a few weeks more before trying something new.
Gym tonight after work....going with hubby - always a bonus
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Gym night after work. Was a long session because it was lifting and cardio but worth it. Since today was dairy day, I went and got a burrito after working out at a place near home that is open 24 hours that I've wanted to try. Mmmm food.
51 - Upper Hypertrophy
incline bench 4x8 @ 75 - went decent even with the increase.
db fly 4x9/10 @ 20 - easier than expected, might need to increase again.
1 db row 4x8 @ 35 - challenging but too lazy to go find the 32.5 in training area.
seat row 4x10 @ 80 - still tough on the last reps.
lat raise 4x6 @ 15 - yeah... the 10 and 12.5 were not available so had to go less reps.
cable bicep curl 4x12 @ 50 - about time to increase.
tricep extension 4x9 @ 80 - not bad, still bit of a challenge.
face pull 4x10 @ 40 - decent.
10 minute walking (warm up and cool down) and 50 minute jog. Going to rest tomorrow once I get to bed and all. Need to finish burrito and write 100 words, then enjoy some sleep.0 -
Um, so I think someone turned the gravity up at my gym last night because everything was extra heavy.
The gym was packed too... it took me nearly 2.5 hours to complete my workout! It's something you might want to consider if you've been thinking of switching from SL to ICF of PHUL.
Squats: 72.5kg - 3/3/3/3/3
Deadlift: 70kg - 1x5
OHP: 25kg - 3/4/4/4/4
Row: 42.5kg - 5x5
Close Grip Bench: 12.5kg - 3x8
Barbell Curls: 15kg - 8/7/6
Cable Crunches: 21.6kg - 3x100 -
Wee, first heavy day of TOM = funny moves during the workout! >_> Maybe that's just me...
Started out with 5 heros and a warm-up of jumping jacks, lunges, push-ups, tuck jumps, that kinda stuff
did 4 mins of 2 broad jumps ever 20s and my distance sucked and my landings were not great. Everything's in slow motion for me today
Then did OHP 5
50x5
57.5x5
65x10
Yup, of all the lifts, I had to do the best AMRAP set on OHP! lol (it's even with deads, but I always crush deadlifts)
4 sets of KB goblet squats x20 reps (60s rest between sets): 35lbs
The burn was real here!
Then for time (I finished right at 10 mins! lol)
10, 6, 8, 4, 2 squat thrusts
5, 4, 3, 2, 1 KB 1 arm power snatch /arm
20, 16, 12, 8, 4 recline rows
And then did 3 sets of hanging knee raises: 12, 9, 9
Give me moar sleeps and food now, pl0x?0 -
canadianlbs wrote: »
Forearm plank to hand plank to forearm plank to hand plank while maintaining hip stability. Even harder if you go up and down a step.
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Stronglifts Workout
Squats-1X5X 65/75/85/95/105/115, 5X5X 120
Sumo squats-5X5X105
0HP-1X5X 45/50, 5X5X 55
DL-1X5X 145
These Lifes still seem pretty heavy. My form is not perfect yet so I am staying at this weight for a while.0 -
Hello everyone! I'm starting SL on the 12th and will be spending the rest of this week perfecting my form before I get started.
Any advice for a newbie? 0 -
@tiffanylacourse - just start light as recommended by the SL program and check on your form and start from there. This is the only strength program I've kept up with without getting bored. Good luck!
Workouts for today
Squats: 5x5 @ 120lbs.
Bench press: 4x8 @75lbs.
bent over rows: 4x8 @75lbs.
cardio: 44 minute run approximately 4 mile run.0 -
@dcresider Thanks for the advice! I do plan to start light (Squats 45, BP 45, OHP 45, Row 65, Deadlift 90) as the program recommends.
Do you all recommend adding some sort of cardio, considering I am trying to lose weight? I do walk during lunch breaks - about 20 minutes a day, 4-5 days a week. Should I be doing something more intense by way of cardio, in addition to the lifting?0 -
Hi @tiffanylacourse and welcome! I started SL 12 weeks ago and love it! It is very progressive and you will soon see results. Walking for cardio is good... Don't push yourself into doing too much early on as SL will work you haaaaaard!!!
my workout tonight
Cable lat pull downs 2x8@33kg 2x8@37kg. Did these while waiting for the squat rack as every other piece of kit was being used.
SQ 5X5 @57.5KG
Row 5X5 @35kgs
bp 5x5 @30KG had to do incline as flat benches all busy so slightly lower weight than usual.0 -
my advice would be to get regular form checks either from an experienced lifter IRL or by uploading video here or in eat, train, progress. Its very easy for form to suffer both right from the beginning (mobility) and as the weights get heavy and it is very difficult to assess (IMHO impossible) from the mirror.0
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@kimiuzzell Thanks for the reply! I am committed to sticking with this AT LEAST 12 weeks, maybe longer. I was down to about 150-ish a few years ago and would like to get to at least that point again this year. 0
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@andylllI thanks for the advice! My husband lifts, so I could always have him watch my form and give me advice. I'm starting SL on 1/12/16, so I'm planning to use some of my free time (what is free time when you have four kids and a full time job? LOL) to practice my form before getting started. Thanks again! 0
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My husband and I lift together at night when the kids are in bed. You need to enforce a 730pm bed time for your 13 yr old 0
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Rest day for me. :-) Feeling it in my shoulders from last night.
@tiffanylacourse - I can add in on the cardio as when I first did SL, back in the end of 2014, I did do some walking. I started by focusing on nutrition and walking a little before joining the gym as I decided to get a little healthier. Weighed 211 at beginning, just under 200 when started SL. However, I do agree with the general that you don't need to add anything in order to be successful. Calories are the bigger factor in the weight loss aspect. For me, lifting and cardio gave me different goals and things to focus on besides the scale. I made goals to do a 5k and later added 10k, so worked up to being able to run in order to reach that goal. I started with walking and did do some treadmill walking after lifting often during those 12 weeks doing SL. Weightlifting is just awesome but working up the numbers, learning neat things like deadlift and even some of the weird ones during my break from SL for NROLFW, also was something non-scale related to work towards. So, if you like cardio and want to add it in, or have some other goals that will be achieved by it, then go ahead. If you don't really care for it, then you don't need to add anymore than the lunch walks. I do cardio now, even with PHUL because I have a 10k obstacle run in spring and planning to sign up for an early fall half marathon. Either route you go, have fun!
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still working on belly-breathing and my back angle for squats. finally located a sensory cue i was pretty confident about. after all the work i did finding that tiny tweak, and then the massive concentration i put into using it to the full to do every. damn. rep the same way every time . . . . i'll be really annoyed if i wake up tomorrow and find that my abs don't have doms.
squats 75, rows 50, ohp nothing much. all my workouts pmuch revolve around workshopping my squats atm.0
