February - Leaping through those workouts!
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Went to basic hatha this evening after spending most of the day not getting anything productive done online. It went okay though ended up a bit lopsided in when I could hold the poses long enough. Right foot had issues with the toes cramping. I have that issue sometimes when I'm on my knees on the ground sitting and try to have tops of feet flat against the ground as my foot and/or toes will cramp. Am signed up for a workshop since I happened to have Saturday off, which is rare. Will get to learn about everything instead of just trying to follow along. Should be helpful.
Afterwards, went to gym for lower body workout. Some people this time for most of it and I even had to share the squat rack. I used it first for squats then let him use it to do his squats while I did a couple of things elsewhere. Then he was nice and let me have it back for sumo deadlift while he used dumbbells for OHP instead of the bar. Nice guy who I guess lifts 6 days a week but a little earlier than my late sessions.
Chapter 1: Squats
warm up sets 2x8 @ 45, 1x8 @ 95 and 1x6 @ 115
squat 4x5 @ 140
overload @ 210 - first time trying this. One set at 15 seconds of standing at the ready position with safeties nice and high, just in case.
pause squats 2x6 @ 80 - holy pause squats batman, that was a challenge. Did counts to 8 per rep and it was hard figuring out the breathing during
good morning 4x12 @ 60 - used fixed weight so much lighter since had to clean is from the floor.
hanging abs 3x8 bodyweight between good morning sets
leg extension 3x10 @ 100 - was waiting for power cage
sumo deadlift 1x5 @ 135 and 3x5 @ 175
Interesting session with the squats. The overload is interesting because the idea is just to stand there with the weight to get used to the feeling of it. So, they are going to go over my goal by a fair amount but at the start the PR should then feel manageable. The sites I saw recommended spotters but I don't lift with people so high safety bars are definitely going to be in place. Pause was interesting though didn't know how long to stay at bottom position for or if I needed to hold breath the whole time cause that was a bit hard to do. Saturday will be bench press day.
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Isca - those numbers are superb.
Dawn, your squat session sounds really interesting - will be keen to know how you get on with it over the next few weeks!
After lifting yesterday, I ached this morning like billio! Still, hubby was on an early shift so I dropped him off at work and went to the gym before I started work. Only had about 40 mins but did the following:
Kettlebell goblet squats 5x5@12kgs
Kettlebell swings - 13x10@12kgs
Russian twists - 8x20 seconds @8kg k'bell
3x5 inverted rows on TRX machine. Watched some more videos on these yesterday and think I improved my form today as a result. Were certainly harder!
Finally, I did 5 minutes of skipping! Don't think I have used a skipping rope for many a year. My calves ached big time during this!
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SL5x5 - A; Day 8
Squat: 5x5 @ 75lb
BP: 5x5 @ 60lb
Row: 5x5 @ 80lb
I am surprised by my progress with bench press. It's nothing impressive, but for me it's pretty great.
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Stronglifts Rest Day
Goblet squat-3X7X 30
Russian kettle bell swing-12 X9X 30, 10 X 10 X 30
I have raised five more sets of the kettle bell swing to 10 reps today. I am amazed at how only one more swing for five of the sets can really be felt in my body!0 -
Managed to deload this time, don't think I miscounted
Squats: 3x8 @ 60kg - deep squats! I thought I was going deep at bigger weights, but this was lowwwww
Bench: 3x8 @ 27.5kg
Rows: 3x8 @ 18kg dumbbell
I feel satisfying tired, so I definitely was still working. Starving now...0 -
Untamed Strength
Conventional Deadlifts 5x6 185lbs (warm up 95/135/160). That was a lot of deadlifts, I never done that many at that high of weight and it is going up next week.
Goblet Squats 3x8 55lbs kettlebell - my legs are tired or would of done more. And the planks I was supposed to do. Finished lifting and crashed for the day.0 -
Back to 5x5 for the next wee while yay
Bench 5x5 35 3x5 37.5kg
Db bench 5x5 14kg
Incline bench 5x5 12kg
Hammer curl 5x5 12kg
Oh press 5x5 20kg
Seated row 5x5 40+
Lat pulldown 5x5 40+
Triceps pulldown 5x5 15+kg
Negatives 5
Oh and hubby said he saw I had deltoids peeping thru - happiness is...0 -
AM Workout:
M&F KB Day 15
Goblet squat 5x5 at 16kg
KB Swing 16x10 at 16kg
PM Workout:
I planned to do Stronglifts Workout B tonight, but my back was feeling a bit off. I ended up starting and did two warmup sets with the bar and one work set at 35kg. They felt fine but my back was a bit achy in the rest after the work set so decided to abandon the workout and see how it feels tomorrow.
I'm seeing a chiropractor on Thursday, this one does X-rays to get a better look at things so I'm looking forward to that and maybe some insight to what's going on.0 -
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Stronglifts Workout
Squats-1X5X 95/105/115, 5X5X1 25
Sumo squats-5X5X 115
OHP-1X5X 45/50/55, 5X5X 60
BP-1X5X 65/70/75, 5X5X 80
BR-5X5X 85
DL-1X5X 150
I can feel myself getting stronger!0 -
fanncy0626 wrote: »Stronglifts Workout
Squats-1X5X 95/105/115, 5X5X1 25
Sumo squats-5X5X 115
OHP-1X5X 45/50/55, 5X5X 60
BP-1X5X 65/70/75, 5X5X 80
BR-5X5X 85
DL-1X5X 150
I can feel myself getting stronger!
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Oops, posted too soon! Meant to say "fab progress!!"0
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kimiuzzell wrote: »Oops, posted too soon! Meant to say "fab progress!!"
Ha, I was going to say the same to @fanncy0626 , so I'll hijack your post
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I was so gassed from yesterday's deadlifts that I was a zombie in front of the computer for the entire evening. Feeling pumped up and energetic today, despite awful cramps.
Untamed Strength
OHP 5x6 70lbs (warm up 45/60)
Incline Bench Press 3x6 65lbs. 1x1 80/95lbs. I decided to see how much I could incline press, probably not the best time to do this as my arms were gassed and I need a spot, but was able to squeak out the 95lbs.
Also played with snatch form with the 45lb bar as warm up to OHP.
Have a good weekend everyone!0 -
Thanks @fanncy0626 for the most part I get through alright, but I've had these ongoing niggles that occasionally flare up that I would love to resolve.
Back felt good this morning so decided to do Stronglifts. Back continued to feel good throughout. I'm being conservative on squats and deadlifts and really trying to make sure I have form nailed before progressing.
SQ: 5x5 at 35kg. Feeling ready to increase weight next week, but thinking I'll stick to the same weight for the full week instead of going up each workout.
OHP: 5x5 at 23.5kg. I'm quite enjoying OHP at the moment, it's nice to be moving up the weights.
DL: 1x5 at 60kg. I had planned to do 65kg, but forgot to put the extra weights on and stuck with 60kg.0 -
Last night's session
Leg press 1x10 50,60,70,80,3x5 85,3x3 90kg
Deadlift 1x5 50,60, 2x5 65kg
Front squat 1x5 37.5, 5x5 40,2x5 45kg
Leg extensions 5x5 20lg
Hammy curl 5x5 20kg
Was in a funk after doing leg press first think I overdid it then had no energy for anything else. First time in ages I didn't enjoy my lifting. And I've dropped another 2kgs and I'm not sure why could be bf. Eating at maintainence.0 -
Basic Hatha yoga class before work and 30 minute run after work. Tomorrow is bench day and a 2 hour long yoga workshop to learn the basics cause I'm just trying to follow along right now but the studio is holding a workshop called yoga 101, which might help.0
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first trainer day since knee thing. bench 75, just barely amrap. dimel bloody deadlifts 3x15@85 and i think i might be doing them wrong. quads killlllllling me and i suspect the deadlifts.
squats just the bar and yet more tinkering, but slight improvement. rows 3x12@65.
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Back is killing me, getting ready to hit the chiro. I think my hips are misaligned again. So painful last night I actually took some Tylenol.
What is weird, when I lift, or I'm in the gym it doesn't hurt.
Anyway, yesterday session:
Squat 185 pds 5x5 (yay I hit it! Very hard last couple of reps)
Bp. 75 pds 5x5
Row 120 5x5 (I find this very hard, and I dislike this lift almost as much as the ohp)
The pain last night was shooting from neck/shoulder right down the back, hip/butt area, knee and heel. Ugh.0 -
Still on track!
Today I hit all my PR's in my lifts! I am thinking it's the change in diet making some difference. Whatever it is, yay!
Squats: 2x5x45, 1x3x85, 5x5x130lbs
Bench: 2x5x45, 5x5x80
Rows: 5x5x80
Also lost some inches! Gained about 1.5, but I'm totally ok with it0 -
Isca, I hope your back eases soon.
Deena_Bean, well done on the new PRs!!0 -
Isca- I hope you get relief soon. Have you ever been to a reflexologist? They do wonders for the back.
Stronglifts Rest Day
Goblet Squats- 3X7X30
Russian Kettlebell Swings- 7X9X30, 15X10X30
I added 1 more swing to 5 more of the sets. Next week I will be starting to transition to the 35lb Kettlebell.0 -
Back is killing me, getting ready to hit the chiro. I think my hips are misaligned again. So painful last night I actually took some Tylenol.
What is weird, when I lift, or I'm in the gym it doesn't hurt.
Anyway, yesterday session:
Squat 185 pds 5x5 (yay I hit it! Very hard last couple of reps)
Bp. 75 pds 5x5
Row 120 5x5 (I find this very hard, and I dislike this lift almost as much as the ohp)
The pain last night was shooting from neck/shoulder right down the back, hip/butt area, knee and heel. Ugh.
That was happening to me last year and had to stop lifting to rehab, the combination of Aleve and chiro worked wonders. I've now finally, after 10 months, worked up to the weights before rehab and working with trainer once a week to make sure I don't reinjure. Take care of yourself and pay special attention to form.0 -
All kinds of fun today, on my rare Saturday off from work. Sleeping in along with working out and tonight hope to get some writing done. I work tomorrow but then get Monday off so it's kind of an odd week. I'm 8 weeks from the meet, eek. Today went fine and my key thing now works at any Anytime location, so went to the one near home as it has a regular bench. Might need to bring my own resistance band for a warmup thing next time though. Peak program sheet I found recommends board press after bench but don't have that equipment available, nor the shoulder horn. This one also doesn't have a pull up bar that I can reach, even using the step they do have available and the assisted machine doesn't have a moveable padding thing, so instead I used the smith machine for my pull up attempts as I'm short enough that I just need to hang down a little first so don't have an extra help in the beginning.
Chapter 1: Bench
warm up on elliptical for 10 minutes
Bench 2x10 @ 45, 2x8 @ 75 and 4x5 @ 90 - decent working set.
pull up 3x1 almost and chin up 1x2
db bench 3x10 @ 30
one db row 3x10 @ 40
db fly 3x8 @ 25
face pull 3x10 @ 60
cable bicep curl 3x10 @ 50
Then went to a 2 hour introduction to yoga workshop. A fair amount of sitting as she discussed varying aspects of yoga along with some working on poses.0 -
KB Day 17&18
Goblet Squat 5x5 at 16kg. Hanging out to get my heavier kettlebells.
KB Swing 19x10 at 16kg.
Alternating Press 1x6,5,4,3. 6 and 3 at 10kg, 5 and 4 at 6kg.
Band assisted Pullup 1x6,5,4,3 using three bands.0 -
ninenines- you are doing great with the Kettlebell. What size are your getting?0
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I'm getting a 20kg (44lb) and whatever size after that, either a 24kg or 26kg. That should do me for a while. I really enjoy the kettlebell workouts! 0
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Those are some weights there ninenines!! Impressive!!
No lifting for me today, but did day 2 of 100 of the run2remember challenge. 2 miles outside in the wind. Only 98 days to go!!0
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