February - Leaping through those workouts!
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Day 3 SL5x5 - Workout A:
Squat 5x5 55lbs
Bench 5x5 50lbs
Row 5x5 70lbs
I'm starting to get a cold, I wasn't at my best this morning, but I still managed to make good progress.0 -
Still here, just not checking in allllll the time (yes, slacker). Yesterday was lift day:
Squats: 2x5x45, 1x3x65, 5x5x105
OHP: 2x5x45, 5x5x65
Deads: 1x5x115
Starting to get heavy again - I have to focus on getting out of bed earlier so that I'm not rushing or skipping it because I don't have time. I certainly won't do it in the evenings, so I HAVE to get my *kitten* out of bed.
Today - treadmill for 30. I alternate walking/incline/jogging - trying to build up my running again because I haven't been. It takes time with a bad knee - and I recently had plantar fasciiitis from running too far too soon. Slow-going, but today felt good. I'm up to 1.5 miles, goal is 3.0 -
Stronglifts Workout
Squats-1X5X 65/75/85/95/105/115, 5X5X 120
Sumo squats-5X5X105
0HP-1X5X 45/50/55, 5X5X 60
BP-1X5X 65/70/75, 5X5X 80
BR-5X5X 85
DL-1X5X 150
I have to laugh at myself for not being able to add correctly! I thought I was going to increase my weight on the squats today to 125 and after I was done I realized that I needed to add five more pounds! I guess that it has to be my goal for next time now.0 -
StrongLifts 5X5
2-9:
Squat: 5X5 60lbs
OH Press: 5X5 50lbs
Deadlift: 1X5 105 lbs0 -
c25 - week 2, day 1. not great, not quite so awful. my warmups and stretching and all that stuff didn't help. 'prequel' run with the half-hour 'precovery' did. okay den; fine.
4 down, 23 to go.0 -
Worked out why its sucked trying to do upper body last couple of nights - think I might have overstretced something in upper back being silly with hubby on Monday trying to do pullups ha ha that'll teach me for being a show off. Having next two days off and having a trainer session on Saturday. Here's hoping that goes well.0
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M&F KB Day 8
KB Alternating Press 4 x 5,4,3,2,1 at 6kg
Band Assisted Pullup (3 bands) 3 x 5,4,3,2,1
In the last set of pull-ups a muscle in front of left shoulder started to hurt so skipped the last set planned. Netball training tonight but still no running for me.0 -
I went to basic hatha yoga, then to the newer gym to lift weights since I can manager lower hyper day there just fine. Only 2 guys were at the gym part of the time, mostly doing bicep curls and such. The yoga class had people but not quite as many as yesterdays. 6:45 seems a better time than 5:30 for class though I like the noon one even more cause just a few people were at that one. Basic is a little more challenging than gentle. Today we had some sumo squat type moves so my thighs were already feeling it before I got to the lunges and sumo deadlifts. Also, dropped out the set with crossed arms as it's a struggle now to improve and the regular sets are getting better so am just going to keep working the increase now with that form. I didn't do romanian deadlift tonight though and it's nice to give my hands a little break since doing those and sumo deadlift close together makes the calluses ache.
Basic Hatha class for an hour.
73 - Lower Hypertrophy
front squat 4x10 @ 95
curtsy lunge 4x8 @ 90 - still a challenge
good morning 4x10 @ 90
sumo deadlift 3x5 @ 185 - not bad and filmed a couple sets so put a clip up on instagram.
leg extension 3x8 @ 1000 -
Lifts today:
Squat: 2x5x45, 1x3x75, 5x5x110 --- feeling heavy now, I'm getting close to where I left off
Bench: 2x5x45, 5x5x70
Rows: 5x5x70
Still not wanting to get up for this in the morning and still running late as a result. I have to work on my sleep habits...it's too late when I'm getting to sleep.0 -
Stronglifts Rest Day
Goblet squats-3X7X 30
Kettle bell swing-22X9X 300 -
Untamed Strength
Tuesday
Bench 1x6 45/55/65/75/85/95/100/105/110lbs. Attempted 115lbs and failed.
Dips
Pendlay Rows 3x5 95lbs
Today
Deadlift 1x6 95/135/155/165/175/185/205lbs. I screwed up plate math, I was supposed to do 195. Just barely got 205 so I left it at that. What I was really happy about was I did this without straps - my grip has improved!
High bar squats 3x10 95lbs
rocking crazy leg pump right now!0 -
Yesterday I played volleyball for 2+ hours at lunch, then did SL5x5 after work.
Squats -- squat rack bar-holding device thingee is broken, so did leg press instead, 6x6 @ 175 lb.
Bench Press -- 5x5 @ 55 lb. I am ready to go up to 60 lb next time!
Rows -- 5x5 @ 55 lb. Ready for 60 next time on this one too.
Bicep curls -- 3x8 @ 15 lb dumbbells
Some kind of tricep thing -- 3x8 @ 20 lb
Plank -- 2 x 30 sec.
Then met my family for dinner at the BBQ joint next door and ordered smoked turkey and salad and felt very self-righteous. So self-righteous (and so far under my calories) I went home and had 3 red velvet oreos.
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StrongLifts 5X5
2-11:
Squat: 5X5 65lbs
Bench: 5X5 65lbs
Row: 5X5 55 lbs
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SL5X5 Workout B:
Squats: 5x5 60lb
OHP: 5x5 45lb (FINALLY! When I first started SL5X5 a few months ago, before I took a break and restarted, OHP was the WORST. 35lb bar was a struggle and I would fail with 40lbs. Today is the first time I completed full 5x5 sets with 45lb and I am proud of myself.)
DL: 1x5 105lb
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I did Upper Hypertrophy PHUL today.
I already bragged on my page about this but I did 4 sets of unassisted pull-ups today. 5&3@wide grip and 3&3@ narrow grip0 -
Stronglifts Workout
Squats-1X5X 65/75/85/95/105/115, 5X5X 125
Sumo squat-5X5X 110
BP-1X5X 65/70/75, 5X5X 80
0HP-1X5X 45/50/55, 5X5X 60
BR-5X5X 85
DL-1X5X1350 -
Made it to the gym! I was meant to go last night but somehow found myself in the pub
Gym was nice and empty, other people have more exciting things to do on a Friday after work!
Squats: 5x5@ 78.5kg - man, that's heavy
Bench: 5x5@ 36kg - also rather heavy!
Rows: I used a barbell for once. Did bent over rows, 5x5 @ 50kg
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c25k week 2 day 2.
press and deadlift tonight with trainer.0 -
Untamed Strength
OHP 1x6 45/55/65/75/80lbs. Tried 85lbs and only got 3 reps. Reattempted 85lbs again and only got 1. I guess it wasn't meant to be yet.
Incline Bench 3x10 55lbs - I am still trying to get the hang of these. Went pretty easy.
Kettlebell swings 5x15 35lbs - these went easier than before, hopefully I will remember to add more reps for next time.0 -
trainer day. forgot to eat all day long. taht's my excuse and i'm sticking to it.
ohp 53, deadlift 145. deadlifts felt un-heavy but were really compromised by whatever bad thing this is that c25k has done to one knee. i abandoned ship after a couple of them and did the 3x15 dimbles instead at 80 pounds. oyyyyyy, the grip pain after 15 straight reps.0 -
ah. and they're called dimel deadlifts. not dimble. and not dimbleberry, which i somehow thought.
i feel so silly but it's mr t's fault for can'ting to spell.0 -
Hour of Hatha yoga. Was going to do cardio at gym but left stuff at work, which the door was locked when I realized I left one of my bags. oops.0
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Stronglifts Rest Day
Goblet squats-3X7X 30
Kettlebell swings-22X9X30
Still MIA for the weekend but no excuse not to exercise!0 -
Treadmill yesterday - did 2 miles at 5mph0
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So... 1.5 miles or so in the snow, in the mountain, in the crazy cold, + a slide downhill + obstacles. Took about 2 hours to get through. And slowly but surely the effects of working like that are settling in. Gonna go to bed early tonight!0
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Great workout!0
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Had my trainer session yesterday and went really well. He's gone through my deadlift form mainly where I placed feet and hands. Didn't have feet wide enough and hands bit wide. Just need to remember to tuck head down too. We talked about how heavy I can go and he suggested I use the fractional plates and not add 5kg each time I move up. Couldn't lift 80kg though.
Also spent time working on mobility for squats . good news is ankle and calves OK just hip flexors. So got more stretchers and have to work on wall squat for next session at least 2mins. Quads fair burnt by time we were finished. AND he's agreed I can do PHUL. He was a bit concerned about the volume I'm doing thinks I might be overdoing it but we'll see.0 -
I did this yesterday: https://rocrace.com.au/melbourne
Walked the course because my calf is still incredibly tight. Had a bit of soreness in my heel at the end which is new. I wish I could figure out what is going on with this chronic injury.0 -
Back from holiday and just read through the last week of updates. Some really good weights being recorded there!
I've not got anything lifting wise to report, but I did ski for several hours a day over the last week and definitely worked some muscles!! I really felt that the lifting enhanced my ski fitness.
Back to a routine in the next day or so although expecting to deload a bit in order to push on.0
