Ja-new-ary(ou) in the making: Workout Check-in
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Had Mon and Tues off as I had incredibly horrendous reflux.
So tonight did upper and lower hypertrophy to 15 reps. Ended up splitting upper and did lower in between. Worked OK
Front squats 1x15 30kg,2x15 32.5kg
Bench 3x15 30,3x5 32.5 kg
Db bench 1x12 12,3x15 9kg
Db bicep curl 3x15 9kg
Db flyes 3x15 9kg
Single arm row 3x15 12kg
Leg press single leg 3x5 20kg, both legs 1x10 40,50,1x8 60,3x5 70kg
Leg extensions 3x15 12.5kg
Hammy curl 3x15 12.5kg
Lat pulldown 3x15 33kg
Triceps 3x15 10+ kg
Preacher curls 3x15 15kg
Tired tonight0 -
Today was squat day...
Barbell squat 3x85, 3x95, 10x110
Then I switched to goblet squats for my accessory work since someone needed the rack. 5 sets of 10 holding a 50lb dumbbell. Wow, I've never done goblet squats before, they felt great through my legs, but it was so much harder in my upper body. I really had to brace my core (which I think is my weak point in my barbell squats)0 -
FWIP! No time to report workouts lately! I think the last time iposted was saturday? Well, I got 6 reps of squats @ 175 on Sunday, 4 reps (or maybe 5 but I'm hesitating more and more) of bench @ 127.5 yesterday and 6ish reps of pendlay rows @ 115 today.
The rest is a mish-mash of a rehash of the past 2 weeks anyway. Got some progress either weight or time-wise for the most part. Happy with the pace I've got, even happier that after tomorrow the challenge workout will be a standalone and I'll only be doing 4 days a week otherwise.
Gotta go back to work so WAAAAHHH! (I don't know, I feel Waluigi-ish xD)0 -
Stronglifts Rest Day
Goblet squats-3X7X 25
Kettle bell swing-22X9X 25
I really love the transformation that doing these is making to my stomach glutes and thighs.0 -
Still waiting for my kettlebells book to be delivered then I will be giving it a go myself, @fanncy0626!!0
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When I get home from work I'm going to look up what a kettlebell swing looks like. I need something to make a difference on my... anywhere.
And I have 1 kettlebell hanging around somewhere. 0 -
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Today was a mid-shift day at work so I was at the gym at 7pm after working the 8 hour shift. Not a fan of that schedule because I'm used to working close shifts and getting my dinner break at around 7, so I was hungry by then. Had to wait a little for the cage too because a woman was using it when I first got there. On the plus side, one of the roommates cooked chicken and rice, so that was awaiting when I made it home. Mmm protein.
61 - Lower Hypertrophy
leg extension 4x8 @ 80 - odd with the different machine. It's a leg curl and leg extension type, so depends on how you have it set up. Seat didn't go quite far enough forward for me either.
front squat 3x10 @ 80 then cross arms 1x7 and 1x5 @ 110 - First sets were easy enough. The crossed arms was a struggle with my arms and holding the bar. Fitbit needs to go during that cause it was pressing against my other wrist. Not comfortable. Need to work on the balance and holding the weight with it a little more.
curtsy lunge 4x10 @ 85 - decent
good morning 4x12 @ 85
rdl 3x8 @ 140 - okay but grip issues by the last reps
sumo deadlift 3x5 @ 170 - okay, calluses hurt a little during them
Think I'll try getting in some cardio after work tomorrow to see what it's like there after 10:30 pm. It's a new location so the "busy" times have barely anyone and I imagine that means not many at all should work out later either. Should get a good run on the treadmill then since still too rainy and flooded outside to go to the park for that.0 -
Stronglifts Workout
Squats-1X5X 65/75/85/95/105/115/120, 5X5X 122
Sumo squats-5X5X107
0HP-1X5X 45/50/55, 3X5X 60, 2X5X 55
DL-1X5X 150
Swimming freestyle-40 minutes
I went swimming before my weightlifting and I really did not have any energy for lifting. I will not do that again! The OHP is still difficult to lift the 60 pounds without losing my form. I had to deload The last two sets to 55 pounds.0 -
Back to it! I didn't make it to the gym on Tuesday, then had a class last night, so I've been missing it.
Squat: 5x5 @ 73.5 kg
Deadlift: 1x5 @ 61.5 kg - I thought this was an increase, then realised it was the same as last time ... pfft.
OHP 4x5 @ 22kg and then 1x5 @ 22.5kg - slowly going up (ha, both the weight and the bar)
Did some chin ups and pull ups, then home.0 -
Worked out Sunday the 17th and Tuesday the 19th, but I'm just going to post today's workout...
ICF Workout 'A'.
10 minute warmup on treadmill
Squats: 70kg - 5x5
Bench: 35kg - 4/3/3/4/4
Row: 55kg - 4/4/5/5/5
Shrugs: 25kg - 3x8
Skull Crushers: 17.5kg - 6/5/5
Curls: 17.5kg - 8/6/4
Hyperextensions: 20kg - 8/7
Cable Crunches: 21.6kg - 3x10
Good Mornings: 20kg - 3x8
Decline Crunches: 10kg - 3x10
Didn't bother with steady state cardio today since I added the decline crunches and good mornings. It was my first time doing good mornings and they certainly lived up to their name.... my hamstrings were like "gooooooood morning!".
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I'm done in!! ICF B tonight...worked up to the following:
SQ 5X5 @65 kgs got all my reps in so now to improve form.
OHP 6/6/6/5/5 @25kgs trying to increase reps in order to lift more!
DL 1X5@72.5 kgs a new best and no back pain
Row 5X5 @35 kgs
Close Grip Bench Press 3x8@30kg
Barbell curls 8/8/4@20kgs..finished off with 15kgs but definitely getting there'
Hanging leg raises 3x10
Plus some assisted pull ups and a couple of rubbish negatives.
Then tried to side plank but my shoulders had given in so I stretched and showered and collapsed!!!0 -
Ankle is doing better. I'm finally out of the light support brace and my ankle isn't hurting at all doing everyday stuff or long walks, so this is good!
Untamed Strength
Conventional Deadlift - 3x8 145lbs (warm up 95/95/125)
Front Squat - 3x8 65lbs - these kinda sucked as I lost a lot of my wrist flexibility to do these. More wrist/arm stretches!
Planks0 -
Good news on the ankle!0
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Tonight's session
Deadlift 1x10 50,60,65 kg
Front squat 1x15 30,3x15 32.5kg good depth bum touching bench
Bench 1x5 30,3x5 32.5,35, 2x3 37.5 kg shoulder/chest sore from flyes on Wednesday
Db bench 3x15 10kg
Incline db bench 3x15 10kg
Oh press 3x5 20kg
Db bicep curls 3x15 10kg
Single arm row 3x15 12 kg
Lat pulldown 3x15 33+
Triceps pushdown 3x15 10+kg
Leg extensions 3x15 12.5kg
Hammy curl 3x15 12.5 kg
Struggling with reps to 15 wouldn't be so bad if I was starting to see a change in body shape.
Going to have a bowl of ice cream after dinner. Really would love a wine but would give me reflux at moment
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Went to gym after work to check it out at my usual time and I had skipped cardio on Tuesday. Can see why I don't normally do cardio after lower body days. My legs are feeling it. Freight day plus hour run on the treadmill. Gym was empty the whole time.0
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Stronglifts Rest Day
Goblet squat-3X7X 25
Kettle bell swing-22X 10 X 25
I was a little frustrated today when I weighed myself and gained 1.4 pounds. So, I increased my kettle bell swing by one rep. I also took my measurements and found that I lost 1 inch in my waist. That made me feel better!0 -
One inch! That more than makes up for 1.4 lbs 0
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Untamed Strength
OHP 3x8 65lbs - These went pretty well, but I don't think I could of done another set at this weight!
Pull up negatives
Kettle Bell swings 3x15 35lbs - tried these out as conditioning as I didn't feel like doing farmer walks. They were okay.
Have a good weekend everyone!0 -
accidentally benched 70 at trainer day. in fact, first set was 75, because i THOUGHT i was upping it from my 'legal' weight to 70 when trainer guy was looking elsewhere. but one set of that was enough.
after that i thought i was backing off to 67.5. but i can't math with trainer-guy's plates because they all look the same. i ended up being over what he'd set for me anyway. either way, 75 was okay for 1 set and 70 was that just-right kind of heavy for the next two. and imo that's not bad for someone who only benches every other week when her trainer makes her.
squats on the other hand totally, utterly, thoroughly, HOPELESSLY sucked. i can't even express it. don't wanna talk about it either. however, trainer and i both decided i ought to quit trying since i can't get my quads out of it and every attempt simply widens the gap. instead he gave me a special kind of deadlift to do volume reps with - like a roumanian but with the bar really tight to the thighs the whole time. he said when i get it figured out so that it actually stretches and loads the hamstrings, it'll beat the crap out of them. which is fine with me because that's about what i feel like doing to them by this point.
it's so frustrating. i KNOW the strength's there. i can grab my own legs and feel these monster muscles just lolling around in there under the fat. i just can't get them to get with the game anymore.0 -
Rest day - pah, some rest! Cycled 40 miles, somehow all of it seemingly uphill I'm pooped now... 0
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Damn those hills. @Ariadnula!!
A short workout for me today, Time for SL only with very little accessories.
Worked up to each of the following:
SQ 5X5 @65KGS plus tried 67.5kgs just because I felt good and did a full set with decent form. Dead chuffed but didn't push it any further!!
BP 5X5 @40KSS
Row 5X5 @40kgs
Then tried a few kettlebell swings just to see if I might like it...am definitely going to include these on rest days for the cardio benefits..I was puffed out!!
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Stronglifts Workout
Squats-1X5X 65/75/85/95/105/115/120, 5X5X122
Sumo squats-5X5X107
BP- 1X5X 65/70/75, 5X5X 80
BR-5X5X 850 -
I've been away for a few days visiting a lifelong friend. Eating wasn't too bad, but a few too many margaritas. Even though I had spent the whole day travelling I decided to fit in a workout before bed.
SQ: 5x5 at 36kg. Felt good but didn't video myself. I'm cautiously increasing weight.
OHP: 5x5 at 21kg. Pretty comfortable.
DL: 1x5 at 67.5kg.0 -
Lifted yesterday but hubby wanted to gym today so I went with him.
Did 45 mins killer spin class plus warm up.
Then into weights room for some wide lat pull downs @ 33kgs
Underhand lat pull downs @40kgs
Barbell curls 4x5 @20kg
Hyperextensions 2x10 bw
Kettlebell single leg deadlifts - no idea how many as my brain was mush at this point!!
Rewarded myself with a bit of shopping at the Nike outlet store...got some snazzy new pink gym pants
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Squats 5x5 @ 74kg
Bench 4x5 @ 31.5kg 1x5 @ 32kg 1x5 @ 32.5kg - I felt like I could keep adding and adding! But decided to play safe
Row 5x5 @ 2x22kg dumbbells0 -
Don't know when I last reported: I am still around and still plodding ahead with the workouts. I just can't be bothered to report them much. Or to adult in general lately. I know it's seasonal depression and it will come to pass, but it's a serious drain on the brain and my eating's been all kinds of all over the place.
So I'm cutting myself some slack until I get my head back and am not logging. Snacking on 2 squares of dark, pineapple flavored chocolate and some fresh blue and raspberries as we speak, so I'm not doing *too* bad, aye?
Anyways, few highlights:
OHP 72.5x11 AMRAP set, further solidifying that missing 90lbs a few weeks back was really just a fluke
Deadlift 215x10 which amounts up to an E1RM of basically 1.5xBW so I am def looking forward to hitting that milestone now! haha
I finished the "I am Batman" workout in 16:10 yesterday
4 rounds for time of
-20 box jump overs (20')
- 10 BB thrusters @ 55
- 15 recline rows (feet under anchor point)
What slowed me down was the box jumps, as I am still afraid of banging up my shin so I made sure to set up properly each rep. And since there were 80 of them, that's a LOT of small half seconds put together. Also, if you,re nto used to them? That many box jumps? MAJOR core soreness xD I thought my legs would take the brunt of it but I breezed through the thrusters and by the end it was keeping myself tight on the rows that slowed me down a lot xD
Just did 9 reps with 162.5 on the bar for squats this morning, too. Abs were what gave in first, which is a first (but not so surprising), but I did have trouble with the legs further down in the workout too xD
So all in all, I have been giving a good effort here. Again, not worried about the weird mental state I'm in. Just bummed out about... nothing and everything. This too shall pass.
In fact, I'm gonna go ice skating for a bit and take a break from chores to try and flip it around, hehe
You guys keep being awesome in the meanwhile!0 -
Yes krokador, it will pass. Keep on keeping on!0
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Pesky adulting...
Ended up lifting last night after work because coworker wasn't able to make it due to her mother-in-law's recent health issues. So, I did lifting then cardio late at the bigger gym. I must admit I'll miss the pool and sauna just a little even though I rarely used them.
For fun I did a 1 rep max on bench to video for a bodybuilding.com thing. Will have a youtube of it once I get my dropbox or bluetooth to cooperate so I can combine videos since I didn't show the paper before the lift, but did with the weigh in (showed after the lift cause awkward enough filming at big gym). Had the one guy I see all of the time offer to help me film if I wanted different angles to check form, so that was nice. I might need to do that next time. Film my working set cause I'd never seen myself bench press before. Short clips are up on instagram cause I was excited.
62 Upper Power
1 rep attempts
115 - had a decent pause and went way easier than expected considering I failed last time I tried it back in beginning of November.
125 - not as much of a pause so not 100 percent it counts in the thing but I still got it up so I'm counting it as my one rep max cause OMG. Made my year goal already on bench. Woot!
bench press 1x4 and 2x3 @ 110 - tired so struggled cause rep test thing
db incline 2x10 and 1x8 @ 35 - same, okay but feeling it
OHP 2x5 and 1x2 and 1x3 - I got bit off on the last set so ended up splitting it up
lat pull 3x10 @ 80 - nothing unusual
overhead tri ext 3x10 @ 40 - did between lat pull sets
Also tried the rowing machines, not sure what I was doing but did it for 15 minutes. Then did an easy swim followed by less than 10 minutes in the sauna. Kind of like that so need to go in there again even if it means wearing a pesky swim suit. I have one that was my mom's and it's cute but bought more for the look than anything else, but covers my stomach so that's a plus. Tad big. I need to get my own suit this summer.
Tonight will be lower power at small gym after work.0 -
Superb bench numbers there Dawn!0
