Ja-new-ary(ou) in the making: Workout Check-in
Replies
-
Workout B yesterday afternoon... all by my lonesome in my wee gym. Which is fine, but the silence is deafening and I feel like I have to be quiet which makes getting the bar back on the rack kind of tedious. I need to remember to bring my headphones.
Anywho.
Squat: 5x5 @ 70 lb, which is me still getting over being sick. But it was hard so it worked, I guess.
OHP: 3x5 @ 45 lb, then 1x4, 1x3. I had JUST gotten 5x5 @ 45 lb before I got sick so I didn't expect to nail this. I will keep at it with 45 though, don't want to go back to the DB @ 30 lb.
DL: 1x5 @ 125. I tried the over/under grip and it did wonders for my hand slippage problem! Yay.
No extra credit stuff this time.0 -
Will be going to the gym to lift after work but just wanted to report that my uphill post work walk to my car yesterday took just over 3 mins less than ever before (18 mins dead instead of 21 mins plus) .....my glutes must have been propelling me up that hill like they've never been able to before!
I'll happily take that!. Will report back on lifting stuff later!
0 -
Stronglifts 5X5 workout
Squats-1X5X 65/75/85/95/105/115, 5X5X 120
Sumo squats-5X5X105
OHP-1X5X 45/50/55, 3X5X60, 2X5X 55
DL-1X5X 145
I feel that my form is solid enough on the squats to increase weight on Thursday. The OHP I was able to get up to my max weight of 60 for three sets then I was losing form so I deloaded to 55 for the last two sets. I am still working back up from a deload on the DL to my highest weight of 150. I will be able to lift that on Thursday.0 -
**runs around like a loon with delight **
I increased my squat weight.....
ICF set B worked up to each of the following :
SQ 5X5 @62.5 KG woohoo!
OHP 5X5 @25KG stuck here...need to push through
DL 1X5@70 KG back to where I was pre-back issues.
5X5 row @35kg
3x8 close hand bench press 22.5kg
8/8/6 @20kg Bicep curls (barbell)
3x8 hanging crunches
Plus some lat pull downs while I waited for the squat rack.
Needed to dig deep at times but so pleased to be back on the up!! Will stick at 62.5kg SQ for a while to perfect form as I felt a bit of knee wobble at the end but yeeee haaaa!!!0 -
Yay for you, @kimiuzzell! And for @BethAnnieT's over/under grip
There was a bit of kerfuffle arriving at the gym tonight - I'm told a bit of roof had fallen in! So I couldn't get to the lockers. I had come from work, in full dress and boots etc, so I had to get changed in the disabled loo and then cart a giant pile of stuff into the gym with me. Disconcerting...
On the plus side, I have some new gym gear and was feeling very groovy
Em, so - workout B:
Squats: 5x5 @ 72.5kg
OHP: 5x5 @ 22kg
Deadlift: 1 X 5 @ 62kg
All good. Did some dips, too, then picked up my gigantic pile of stuff and staggered off out of there.0 -
BethAnnieT - glad you tried the over under grip! That is what worked for me. I use my dominant left hand for over and my weaker right hand for under. I also like the idea of using the squeeze ball to increase grip strength. Supposedly grip strength has a lot to do with increased longevity. The better your grip strength the longer life expectancy you have.0
-
kimiuzzell wrote: »**runs around like a loon with delight **
yay!!0 -
I did Upper Body Power PHUL today.
@canadianlbs has gotten me interested in BCAAs so I picked some up today. I workout fasted so I'm concerned about muscles loss. I've lost 9+lbs steadily since Oct 1. & ive lost some muscle along with a lot of fat. My lifts are not where I want them. I'm also considering doing a Leangains recomp cycle: more calories on lifting days and less on rest days. Ends up being right at TDEE so hopefully I won't gain. Scared0 -
Don't be scared Sumi. One thing I've learned from a almost year at maintenance* is that your body knows what to do with those calories if you are lifting consistently. And what it will likely do is build booty.
* aka losing and gaining the same five pounds 6 times.0 -
Picked up new training programme from pt and we're still on hypertrophy work now sets of 15. And I'm meant to do hip thrusts with barbell, which themselves aren't a problem just doing them in front of guys is. And just when I was starting to get hang of PHUL
so.... I'll run his programme next few weeks then talk to him about PHUL. I suppose I could always add a couple of power set at the end of the hypertrophy reps. But will definitely stay with 4 day split. 0 -
Working around my back at the moment. Still a bit of discomfort but mostly I am able to go about my daily things (e.g. moving around the house, walking, bending, stretching, twisting) without any pain.
Continued with bench press last night, 3x5 @ 31kg, then 4 then 3. Followed up with some bicep curls and tricep extensions just for the hell of it. Skipping on squats, deadlifts and rows for the time being, one until I see the physio next week and two to give myself plenty of time to heal. Netball preseason training starts up in 4 weeks so I need to be fit for that.0 -
@canadianlbs has gotten me interested in BCAAs so I picked some up today.
i'm thinking about the recomp potential here, too. so for the sake of record-keeping, i'll mention that i weighed 136.4 in the gym yesterday. and using deadlifts as my corresponding data point for my strength: 130 for 1x7 or so. the packaging on mine is full of excitable claims about 'stimulating muscle growth' and all that as well . . . and it's full of b vitamins, which can't be a bad thing either.
it does seems to have helped unbelievably with next-day doms. i think that was why @krokador suggested that i should try it, and so far she was right on the money with it. i have just no business feeling this fine after all that i did yesterday.
so i'll see. it feels kind of extreme and hardcore, compared with mild measures like protein and creatine, so i'm a little bit frightened of it. have mental images of myself being unable to lift a toothpick without my bcaa's to help me - and if i'm honest the effect it had yesterday really did have me thinking of words like 'steroid'. but on the other hand, maybe my problem is just that i'm 50 and my body's in 'okay you can start to ditch muscle now' mode.0 -
Everything went pretty good. I am still surprised how little upperbody i lost being away. I'm thinking being on crutches might of helped, those things took a lot of work to use!
Bench 85lbs 5x8
Pull up negatives - badly but at least I tried. Been a long time since I did them.
Dumbbell Rows 35lbs 3x80 -
@kimiuzzell - Nice work on the squat. Woot!
@Ariadnula - ooo new gym clothes. The no locker thing is a pain though. My gym doesn't have that big of a problem though I did noticed a little puddle forming near the cable set-up so they might want to fix their roof at some point cause it rains often here.
@BethAnnieT - I like under over. Lately, I've been doing some sets with the left under and at least one set with the right under so not to get too off balanced. Feels really awkward at first having the dominant hand as under but getting used to it. Anything 185 or above I need the under over grip, unless using straps. I do those both overhand so far.
I actually have been taking BCAAs for a few weeks now. Got some on a cyber monday deal from Myprotein. I mix it with about half of a packet of crystal light and use one of my bigger water bottles cause the watermelon flavor was too sweet for me, so the lemonade helps. I'm not the best at even hitting 80 grams of protein some days, so figured it couldn't hurt to use some.
Very long day today but I managed to accomplish a few things off my list. I went to a running store up in Portland and ended up getting two pairs of shoes to go between as I get training for the half marathon. One pair was 50% off, which is why I went with both. Two brands but they are similar in style with one being a lesser known brand. Got the Altra pair on clearance cause a new model came out. The other running shoe I got was a brand called Topo. Both have a bit of a wider toe box but are still on the minimal side as far as cushion is concerned. Shoe guy was pretty nice and gave me some stretch tips to work on my hip issue cause I need to do some mobility and foam rolling one of these days... Then I went to the Nike Factory store and found a pair of cross bionic on sale, so now I have shoes for lifting too. Yay shoes!
Gym was packed too cause I went after 6 pm but after the drive and 5pm Portland traffic X.X there wasn't a desire to drive home then turn around later to get to the gym. Very long session with the cardio after lifting but glad I got it all done.
56 - Upper Hypertrophy
incline bench 4x10 @ 75 - decent and might try 80 next time.
seated row 4x8 @ 90 - decided to try increase as I've done 80 for long time, challenging but managed to do it.
lat raise 4x10 @ 12.5 - still a challenge by the end
db fly 4x9 @ 22.5 - a little harder now but still not too bad
one db row 4x9 @ 35 - still feels heavy but make it through
cable bicep curl 4x8 @ 60 - finally tried to increase
tricep ext 4x10 @ 80 - tough but not bad
face pull 4x 10 @ 50 - although got them all, really feel them during the reps.
Then 5 minute warm up, 60 minute jog though paused part way to reset treadmill cause 60 was all it was going to allow total and about 10 minute walk cool down.0 -
Stronglifts rest day
Goblet squats-3X6X 25
Kettle bell swing-22X8X 25
This is week five of my program and I have changed it up because they were actually on a deload. Instead I increased my reps by one each set.0 -
half dose of bcaas and also creatine, compared with yesterday. still pretty good workout, although not bulletproof. i lifted in my rain/hiking boots, partly perversity partly curiosity, and i don't think i'll do that again. they were fine but don't feel like my regular shoes so i felt a little bit hampered in them.
squats: 75. i'm re-engineering my form yet again. did warmup sets at 45, 50, 55, 60, 65, and then 4x5@70 before i decided why not, and went up to 75 and did 5x5 there. so volume if nothing else. and 100 air squats before leaving home, with webcam. it's a middling weight but i'm content because it's 20lbs up from monday when i was just hunting for form.
rows: 70. didn't mean to; actually already did 3x5@60 for rows, but then little old man offered me his used women's bar with the big trainer plates and 10's on it. long story. i had been going to do 65 anyway, so i just went with this instead. glad i did. it was challenging and i haven't challenged rows much since ribageddon.
bench: 45, 50, 55, 60. i was just messing around. to be honest, i don't care if i never bench press again; of all the lifts it's the one i see as the most expendable. but i did this much so i didn't do nothing, and the whole thing is a form/grip adjustment as well so i'm okay with the lower demand.
ohp: 45. again, just accessorizing. today was technically bench and rows day, and i didn't need to press at all. i just like it, so i did 5 sets or so. will be officially pressing on friday at trainer day, and i want my 65lb overhead press back pretty soon.
added some pulldowns at 35, a few negligible deadlifts, some fooling around with the clean . . . and i may have attempted tgu's but if i did i'm not confessing it here. also tried some pullup negatives but whoa. that's not going well since the rib issue showed up.
rib still okay. seems to be anyway. so sleepy now.
0 -
Tonight's session seemed like every man and his dog was in lifting tonight and a woman in a dress and sandals
Bench haha couldn't get within cooee of the rack to barbell bench so...
Db bench 1x15 10,3x12 12kg
Incline bench 4x10 9kg
Db flyes 4x9 12kg
Db bicep curls 4x12 9kg
Single arm row 3x15 12kg
Tricep pushdown 1x15 10, 3x15 10+half kg
Preacher curl 4x15 15 kg
Lat pulldown didn't happen couldn't get near it either
I'll try to do barbell bench and lat pulldown tomorrow night. Hopefully won't be so busy.0 -
Lifted after a short cashier shift. Rather boring night at work and slow. My knees got a bit more achy than usual during lifting and wonder if it's because the short shift wasn't one where I moved around more other than out of boredom when didn't have customers. Hard to say. I also didn't eat a whole lot before gym since I didn't take a lunch break, but did get some gummy bears on the way after work. mmm
57 - Lower Hypertrophy
front squat 3x10 @ 90 and 1x10 @ 110 - not bad, wrists bit achy and balance gets a slight challenge by the end on the crossed arm set.
curtsy lunge 4x10 @ 85 - same weight and knees were a bit cranky tonight
good morning 4x12 @ 85
leg extension 4x9 @ 95
seat calf 4x12 @ 120
rdl 3x8 @ 140 - hands struggled a little on the last reps
sumo 3x5 @ 170 - first set was a bit off, got a little better on the other ones
Tomorrow is rest and freight, but if I can get myself up early enough (as in not 11 am) then I might go check out the gym by work. It's the one I've considered that has a location near my home as well but they are having a short, new year deal so if that price was accurate, might really be something to consider. We'll see.0 -
Haven't posted here in a while, but this thread saved my skin the other day when I forgot my diary with all my lifts! I was able to look up my last workout from my phone and figure out my weights!
Sunday...
(this was a very good day for me!)
15 min. warmup
Squats: 72.5kg -5x5
Deadlift: 75kg - 1x5
OHP: 25kg - 5x5
Row (-10%): 45kg - 5x5
Close grip bench: 15kg - 3x8
Curls: 12.5kg - 3x8
Cable crunches: 27kg - 3x10
20 min. steady state cardio
5 min. cooldown
First time in ages that I haven't failed any of my lifts! Yay!!!
Tuesday....
(not such a great day)
15 min. warmup
Squats: 75kg - 4/5/5/5/4
Bench: 32.5kg - 5x5
Row: 52.5kg - 4/5/5/4/5
Shrugs: 17.5kg - 3x8
Skull crushers: 15kg - 6/5/5
Curls: 15kg - 8/8/6
Hyperextensions: 15kg - 10/8
Cable crunches: 32kg - 6/5/5
25 min. steady state cardio
5 min. cooldown0 -
So today was the day I mixed Deadlift and OHP for wendler. Which, really, I never minded doing. They pair well together, and for some reason my OHP seems so much stronger after heavy deadlifts... lol
So I was supersetting warm-ups and build-ups, took about 2 mins between AMRAP sets
Deadlift
157.5x3
180x3
202.5x10
OHP
55x3
62.5x3
70x11
Super stoked about those 11 reps of OHP because they weren,t even that grindy. I almost tried for a 12th, but I had the good sense not to kill myself with it lol. Deadlift wasn't as impressive, but I had more in the tank if only I hadn't been fighting my grip strength...
GBB 20 #2
EMOTM x8
"Heavy" pull-up/chin-up x1-3
I got 2/1/2/1 chins, 1 all for pull-ups, used red & blue (~65lbs) first 4 minutes, red & black ({~75lbs) for the rest as assist
4 rounds of double DB (used 30#) complex. 5 reps each
- wide sumo deadlift
- front squat
- push press
- thruster
EMOTM x6
- KB sumo deadlift pop squat x3 (20kg)
- Hanging knee raises (knees to bows) R.A.T. 11/9/8/9/11/9 = 57 total
Really good workout for me today, I'm happy. Rest day tomorrow and then bring on the next super hero challenge (this one's called Spartacus. I don't know what it will be about yet, tho!)0 -
Stronglifts 5X5 workout
Squat-1X5X 65/75/85/95/105/115/120, 5X5X 122
Sumo squats-5X5X107
BP-1X5X 65/70/75, 5X5X 80
BR-5X5X 85
I increased my squat and sumo squat by 2 pounds this time. That is the highest weight that I have been able to lift. It seemed heavier and I was a little worried about my form. I think I was able to keep that intact though.0 -
Last night lower power
Back squat 130# 3,1 125# 3. Hmmm got greedy must deload to 125 and then inch up with smaller umps I think
Deads 155# 3x5 great must do more
Nordic ham curls 2x5 felt like they were gonna tear so stopped
Split squats 30# DB 3x10
Forgot to do hip thrusts so did them this am
135# 3x10
Abs: hanging leg raise 3x7, oblique Swiss ball roll ins 3x10, commandos/up up down downs 3x10
Today upper hypertrophy
Superset
Incline bench 65# 8,8,6
Chin up BW 3x5
Super set
Dumbbell flyes 15 3x10
Bent over inverse flyes 15# 3x10
Inverse rows BW 3x8
Barbell push press 45# 3x10
Super set
Bent over row 30 3x10
Bicep curls 15 3x10
Tricep kick backs 15 3x10
Lateral deltoid raises 10, 3x8
In and out in an hour
0 -
I ordered squat shoes and they are arriving tomorrow, when I needed them today for front squats so I don't have to put plates under my heels. Fingers crossed the shoes fit, I ordered a men's lifting shoe so I dunno if I got the conversion right.
Deadlift, Conventional. 5x8 135lbs switch grip.
Planks
Front squats skipped.0 -
My back is actually feeling really great a week later. I am so relieved, I was so worried it would set me back for so long. I've been doing some body weight glute and back strengthening exercises and felt confident enough to try OHP last night. Deloaded back to the bar but felt really good doing 5x5. Progress is so slow on that lift. Still skipping on squats and deadlifts.0
-
@ninenines glad your back is doing alright!!
ICF A for me today...and another PR, this time for bench press.... Dead chuffed. Worked up to each of the following:
SQ 5X5 @62.5KG
BP 5X5 @40kgs woohooooooo!!
Row 5X5 @40kgs
Shoulder shrugs 3x8 @40kg
Barbell curl 4x5. @20kgs... Need to increase reps, but 15kg is way too easy.
Triceps overhead extension with dumbell 3x8@12kg
Hyperextension 2x10@10kg
Hanging crunches 3x10
Lat Pulldown 3x8 @40KG
Loving it!0 -
0
-
Went into the gym after I finished work early today.
Lower hypertrophy
DL 3x15 50kg forearms fair ached by time I finished
Front squat 3x15 30kg depth to parallel
Leg extensions 1x15 15,2x15 12.5kg struggled
Leg curls 3x12.5 15kg
Bench 2x15 30, 1x15 27.5kg
Lat Pulldown 3x15 33 kg
Struggled today with 15reps and it sucked. May have to drop weight. Hopefully next week will be better.0 -
It's been a long time coming - I first did 37.5kg on 1st December and because we don't have tiny fractional plates, the jump up to 40kg seemed huge. Coupled with the slight deload over Christmas due to my back, and one session when I couldn't get a flat bench with a rack, only the incline one so did those instead, and it seems like I had been on that 37.5kg for ever!
A guy saw me pressing 37.5kg at the weekend and said I should be moving up, so yesterday I just thought its about time I tried. I can always go back if I need to. Someone offered to spot me, but other than really having to squeeze out the last rep each time, I was in no danger of major fail.
So, @ninenines stick with it - the great thing about this programme is how progressive it is - you will be there in no time! Now I've got to push myself for more!
@christch my forearms used to hurt most when doing DL - then my husband told me to stick my butt out a bit more, like when I squat. Once I managed to do that, it meant my glutes etc were doing more of the work, and the aching forearms reduced. He keeps reminding me that my arms are only there to hold the bar, my butt and thighs are doing the actual weight work.
Having broken both my thumbs skiing in years gone by, this also meant that I wasn't needing to grip the bar so hard, which was a massive relief to my thumbs.
Rest day for me today 0 -
My workouts are short and to the point, with no extra credit lifts yet, but it's what I can do right now:
Squat 5x5 @ 75 lb w/ some warmups at 45, 55, 65 lb
Bench 5x5 @ 55 lb with a warmup at 45 lb
Rows 5x5 @ 55 lb with a warmup at 45 lb
I played vball for 2 hours yesterday before I went to lift so I was truly just happy to hit my planned weight on everything for the day! They were all hard but not impossible.
Also there were some little kids (age 5 probably) coming out of a kids' gymnastics class as I was doing barbell rows (with only 10lbs on the bar) and one little girl said to another, "She's STRONG!!" and they were both like YEAHHH. Too cute. 0 -
@BethAnnieT that's awesome, keep on inspiring those little girls to be strong too!
@kimiuzzell that's great, thanks for sharing! I have fractional plates, going up 1kg each time I make the 5x5, but it's slow going. Nothing wrong with that though, at least it moves a bit quicker than OHP!
Because I cannot help myself, I tried out some squats with just the bar yesterday and felt fine, no twinge no pain, so yay. I'm also trying out some front squats for variation. Anyone else long legged that finds squats difficult? I find it tricky keeping my torso upright0
