Ja-new-ary(ou) in the making: Workout Check-in
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Ninenines - I determined that the pain in my ribs/ chest were muscle spasms like many of the ladies thought. I just never experienced that pain in my rib cage and concentrated on the left side I was concerned. I had them again last night after another Kettlebell day and increasing my weight more than likely brought them on. Thanks for asking!0
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The gym was beautifully quiet today...I like working out on Saturday!! Sooooooo. ICF B today. Worked up to the following:
SQ 5/5/4/4/3 @67.5 kgs I felt that I rushed these...hence failure. More focus needed.
ohp 5X5 @25 kgs worked with a trainer on how to push through and will try negatives.
DL 1X5@75 KG a new best for me.
Row 5X5 @35kgs - did these Underhand grip to try and solve my sticky out elbows!
Close Grip Bench Press 3x8@32kg
Standing curls 3x8 @20kgs
Hanging knee raises 3x10
Plus 10x10 kettlebell swings.
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Squats: 5x5 @ 76 kg
OHP: 5x4 @ 23 kg - I kept thinking I would make it to 5, and then failing at 4. But still - heavier than I've managed to date
Deadlift: 1x5 @ 65 kg0 -
Stronglifts Rest Day
Goblet squats-3X7X 30
Russian kettle bell swing-22X9X 30
I determined that the pain in my ribs was caused by the increased weight of my kettle bell. So I'm fighting back! I increased the weight to the 30 pound kettle bell for all of the sets today as well as increased the reps to nine.0 -
canadianlbs wrote: »pull ups are so much harder than chin ups!
i knowwww, and i'm so excited. because i'm not gonna say they were easy and i just barely squeaked my chin up to the bar to begin each of them . . . but i did them two weeks ago, and they were for sure easy-er. **
i really really hope the rib thing's in the past and i can get back to them. because nothing i've done has added so much upper body/back/lat strength as fast as they did. i'm convinced they're the reason why my ohp went through the roof last summer, once mr trainer had cleaned up my form.
** oh, also there is the fact i'm 5 pounds or so lighter than last time i tried. but that's not significant, right?
Pull-ups or chin-ups are amazing, seriously. I'm in awe of any female that can do one or more. I've kind of been looking at it from the other way, building up my overhead press should help with pull ups.
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canadianlbs wrote: »pull ups are so much harder than chin ups!
i knowwww, and i'm so excited. because i'm not gonna say they were easy and i just barely squeaked my chin up to the bar to begin each of them . . . but i did them two weeks ago, and they were for sure easy-er. **
i really really hope the rib thing's in the past and i can get back to them. because nothing i've done has added so much upper body/back/lat strength as fast as they did. i'm convinced they're the reason why my ohp went through the roof last summer, once mr trainer had cleaned up my form.
** oh, also there is the fact i'm 5 pounds or so lighter than last time i tried. but that's not significant, right?
Pull-ups or chin-ups are amazing, seriously. I'm in awe of any female that can do one or more. I've kind of been looking at it from the other way, building up my overhead press should help with pull ups.
I agree! That is a very tough feat! Congrats Canadianslbs!I'm with you hoping the OHP will eventually help.0 -
fanncy0626 wrote: »I determined that the pain in my ribs was caused by the increased weight of my kettle bell. So I'm fighting back! I increased the weight to the 30 pound kettle bell for all of the sets today as well as increased the reps to nine.
I like your thinking!
I'm planning to copy you and start doing kettlebell swings on my non lifting days. I do need to get a heavier one, though - I only have smaller ones at home.
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Went to the gym this afternoon and did kettlebell swings. And managed to throw one half way across the gym, as I described in the 'guy in the gym' thread....
Swings: 3x10 @ 12 kg, 7 x 10 @16 kg
Squats : 3x5 @ 12 kg, 3x5 @ 16 kg
Then I just bumbled around doing a few ab and core things while I was there. I'm going to try to swing on every non lifting day, mostly at home where I have an 8kg and a 12. I'll try not to let go...
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fanncy0626 wrote: »I determined that the pain in my ribs was caused by the increased weight of my kettle bell. So I'm fighting back! I increased the weight to the 30 pound kettle bell for all of the sets today as well as increased the reps to nine.
I like your thinking!
I'm planning to copy you and start doing kettlebell swings on my non lifting days. I do need to get a heavier one, though - I only have smaller ones at home.
This is the five-week program that I started with.
http://www.muscleandfitness.com/workouts/workout-routines/5-week-whole-body-single-kettlebell-workout?day=10 -
Stronglifts Workout
Squats- 1X5X 65/75/85/95/105/115, 5X5X 120
Sumo squats-5X5X105
BP- 1X5X 45/55/65, 5X5X 70
BR-5X5X 75
0HP-1X5X 45/50, 5X5X 55
DL-1X5X 145
I am trying to get over a plateau so I started a cut. I will hopefully lose the layer of fat covering my muscle. I have combined my StrongLifts workout A & B into a full body workout. And will continue to increase the weight on this as well as the kettle bell.
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Thanks for sharing that @fanncy0626 , I have a kettlebell and I kind of do random stuff with it, but I'm so much better when I have a program to follow. I might give that one a try.0
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Thanks!fanncy0626 wrote: »
This is the five-week program that I started with.
http://www.muscleandfitness.com/workouts/workout-routines/5-week-whole-body-single-kettlebell-workout?day=1
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Stronglifts today.
SQ: 5x5 at 40kg. Watching form, feeling pretty happy with how they look.
OHP: 5x5 at 22kg. I might have done an extra set here, the app crashed and then I couldn't remember if I'd already done 3 or 4 sets. Went with 3 and did another 2.
DL: 1x3 at 72.5kg. My lower back, around the right SI joint felt off, twingy, so stopped at 3. I was recording my form and it looked OK from the side, but maybe I am leading too hard with my right leg. Feels OK now, but will take care.0 -
Wow, @DawnEmbers -those numbers!0
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doing what i can without stressing the hip: bench 75, casual ohp (sets of 5 up to 55), and some row sets at 60, and 6x1 neg chinups this time.
chinups! more progress: rec centre handles are even higher. they have two stools you can use to get up there and i took the shorter one, so i had to go up on my toes and reach quite hard to get my hands on the grips. i'm still jumping up, not even trying to pull. but at that stretch, even a jump only brings my forehead up to the grips.
so i actually did do a tiny segment of a real chinup with each one. just the final four to six inches to get my chin all the way past the bar, and then lock it in (?out) at the top. i'd hang up there to make sure i had it, and then i'd start down. the part i am no nearer getting than i ever was is at the opposite end: overcoming the dead hang right at the bottom.0 -
If you hang on the bar, straight arms and try to activate your lats, sort of do the first couple degrees of a chin up/ pull up, that really helps with getting over the bottom sticking point.0
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Tonight's session
Bench 1x5 32.5,37.5, 2x3 40
2x12 32.5,1x10 32.5kg
Db bench 4x12 12kg
Incline bench 4x12 10kg
Db bicep curl turns out actually doing hammer curls lol 3x15 10kg
Oh press 2x10 back sore so bailed last set
Single arm row 3x15 12kg
Assisted pullup 3x5 25kg tried dropping weight to 10kg but couldn't do it - yet but one day I will.
No preacher curl, lat pulldown or triceps pushdown as machines all being used and I couldn't be bothered waiting.0 -
Forgot to check in yesterday! Last one of January, of course!
As I lifted on Saturday, I did a spin class yesterday - it's a killer, but a good killer! Then went into the gym for an hour or so while hubby was lifting. As my legs had already had a good workout, and I'd done quite a bit the previous day I did some shoulder work - lat pulldowns, wide grip and underhand, seated rows, and negative shoulder presses.
Then did some negative pull ups - 5 quite good ones, and also managed (according to hubby) 3/4 of a "proper" pull up haha - I am getting there - slowly but surely, I am going to get to the full one before the year is out!
I set my alarm to get up and do kettlebells this morning but I truly am too tired. A rest day, proper rest day is in order. I walked into work this morning, but that's my lot I think.
Well done everyone on some pretty super numbers in January - let's smash February now!!0 -
oh yeah, forgot . . . also did 3 farmer's carry circuits of the whole gym with 25lb dumbbells in either hand. you wouldn't think 25lb was much, but i can see why trainer guy has mr squat doing this for his grip. my motive was more for obliques and hip and the whole midline schtick . . . but also grip. yeah.0
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Stronglifts Rest Day
Goblet squats-3X7X 30
Kettle bell swing-22X9X 30
This is the second day of doing the increased weight of 30 pounds and I am feeling it in my left knee and hip. If that continues I will deload down to 25 pounds and work my way back up.
I am also going to compete in a challenge of 10X10X negative pull-ups. I am hoping that one day I can do them like Canadianlbs can.0 -
Is there going to be a new thread created for February?0
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Italiana_xx79 wrote: »Is there going to be a new thread created for February?
yup. whoever thinks up a pun first gets to make it. krok usually wins 0 -
@Sumiblue - Thanks.
Alright, so update time. The lifts were in January so I'll do the post here.
Saturday was good despite being super tired, at least the morning stuff. I drove out to a gym in an industrial area to watch a powerlifting meet. It took a long time to get through everyone and I had work that afternoon, so only got to see squats and some of the first group benching. Still fun to see. Also, found it interesting that everyone had lifting belts and 90%+ had knee wraps or sleeves. I am considering competing but have a few things to figure out first, like if I might move this year or not. Still, considering competition and extra motivation to get that bench, squat and deadlift up.
I was super tired and ended up eating mostly protein bars (well a muffin thing that was more like a pancake in a cup) and some gummy worms. Went over in calories a little bit yet had it stretched over longer day than normal and down on sleep led to a not great upper power session at new gym. Already, I don't like benching in the cage. It's still too high so I lose some of the form by unracking but there is no one there to help give a lift of either.
66 - Upper Power
bench press 1x2 @ 110 - terrible and failed. Tried using the cage for the first time and it's either have it set too tall so I lose the set up some in order to unrack (common problem of mine) or two close to body which is harder to get the bar up from. Safeties were okay at least. Also, their plates are rounded and have holes that make grabbing them easier but didn't work so well for using to attempt some leg drive.
2x3 @ 105 - barely, gave up after second set cause just was a struggle.
paused bench 3x8 @ 75 - did this instead of dumbbell incline because I don't have much of a pause when I bench so couldn't hurt to work on that some.
bicep curls with ez curl bar for fun in between paused bench sets, cause I usually skip curls but hadn't used the preacher curl spot before
OHP 1x1 @ 85 and 1x4, 1x3 @ 80 - blah. Tried increase as I'd done 80 for a few weeks but no go.
lat pulldown 1x6 @ 90 and 2x8 @ 80 - I have to stand on the seat to reach the bar and at 90 it kept trying to pull me off the seat...
overhead tricep extension with rope 3x8 @ 50 - awkward with the rope attachment they have, the ends kept hitting my head
Considered doing rows with smith machine, too awkward and gave up instead of trying to figure out if the one attachment handle for seated row would work in trying tbar rows.
Cardio - 5 minute walk, 30 minute jog, 5 minute walk on treadmill
Sunday was a little better even though I had less food before lifting. I worked afternoon so slept in until like noon cause why not. Only thing to bother that was getting up when the cat wanted something, which was 6 am. He had food just wanted me to wake up so he could eat some of it. I also ate regular foods at work instead of microwave protein snack, which probably helped. Went to big gym as have about 2 weeks left of that membership and going to enjoy the things they have that the other doesn't while I can. Last night was sauna, I might try steam room next time.
67 - Lower Power
squat 3x4 @ 185 - it did go better. Last rep on last set was a super grind but it's because I dipped a little lower than planned and paused more too so it was questionable if I'd get back up but I managed.
deadlift 3x4 @ 205 and 1x3 @ 230 with straps - first time trying above 225, with straps but still. Working my way up towards my year goal of 2xBW.
leg press 3x8 @ 230
leg curl 3x10 @ 80
calves 3x10 @ 105 - bothered my right foot a little doing these
hip thrust 3x10 @ 115 - getting better and still feel it. Takes time for set up and finding what I need. Small gym is nice cause no people but they don't have a bar padding. Need to ask them about getting a few items, or bring some in myself.
10 minutes or so in the sauna afterwards.
Going to try and get the courage to go to a yoga class tonight. I've only tried yoga by watching a tv show. Never gone to an actual class. Coworker was supposed to go with me but has family and bf stuff going on so can't make it yet and I don't wanna wait around for a convenient time, so will go by myself. Maybe some other time she'll go with me. Should be interesting, either way. Too bad I can't film just me somehow attempting this class. Might make for some good clips for instagram. hehe0 -
I forgot to check in my last two workouts, derp
Thursday
Deadlift - 150lbs x12 (reps to failure)
Front Squat - 3x10 65lbs. These are the culprit in tweaking my wrists. I think I will axe them until I got the arm flexibility back again
planks
Friday
OHP - 70lbs x10 (reps to failure)
Kettlebell swings 5x15 35lbs
it's feb, new month!0
