February - Leaping through those workouts!
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Yesterday I did
Squat 5x5 60#
BP 5x5 50#
Row 5x5 70#
My thighs have been killing me! I need to roll them out today but I decided not to run for a couple days to see if that helps.0 -
All change!
I suddenly got bored, and decided it's time for a change - and as I started a bit of a deload this week, it seems timely. So - I'm going to give PHUL a shot.
Today - well, first I went on a wee bike ride - just 20 miles, lunch in a cafe, all very civilised.
Then the gym, clutching my new workout sheet. I thought it was going to take ages, but actually, there are fewer sets of everything so it wasn't too bad.
Barbell bench: 3x3 @ 32.kg
Incline dumbbell press: 3x6 @ 12kg
bent over row: 3x3 @ 37.5kg
lat pull down - I did pull ups instead, 3x6 using assistance. Did a few chin ups unassisted, just because...
OHP: 2x5@ 22.5
Barbell curl: 2x6 @ 19kg
skullcrusher: 2x6 @ 19kg
Fun! Nothing too hard to start with. Legs tomorrow...0 -
Monday is my day off work and I get the house to myself. I procrastinate on doing all the things that need to be done, such as cleaning, by exercising instead.
Early morning KB:
Goblet Squat: 5x5 at 16kg.
KB Swing: 22x10 at 16kg.
Followed up with a bit of a jog to test out my calf. It still feels a bit niggly, hoping it will hold together for basketball final on Wednesday night.
Mid morning Stronglifts:
SQ: 5x5 at 37.5kg. Felt comfortable.
BP: 5x5 at 30kg. These felt nice and strong. I'm approaching the weight I failed at last time (31kg), hoping I'll get through it in a couple of workouts.
BR: 5x5 at 37kg. Although I completed the sets, I'm going to stay at this weight for the next workout.
Think I might take a nap now.
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was really tired today and i think the week off has had an effect. i've been forgetting to eat very consistently for a couple days too <--- story and sticking to it.
press 55 squat 55, deadlift 125. i think i got the dl to 125. i liked the form but i really felt like the last set were heavy. did dimel deadlifts and tons of air/goblet squats to warm up, and quite a bit of lat/pulldown work too.
it may be the lack of creatine. i don't think i've been keeping that up during this on-my-bum week. and when i got on the scale WITH my big water bottle it said 135.4. when i put the water bottle down it said 134. that's at least 2 pounds of difference, if not more. so does kind of sound like a whoosh happened while my mind was on something else.
anyway. scattered or not, i feel as if i worked OUT.0 -
Working out at the gym after work tonight, but got up early this morning to do day 3 of 100 for #run2remember. 2 miles done. 23 mins, so not fast, but steady and that's what will see me through the remaining 97 days!
Will report back later after lifting.0 -
@kimiuzzell do you have a set amount of miles to run each day, or just what you can manage to run 100 days?0
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It's a minimum of 2 miles a day for 100 consecutive days. Doesn't sound far but without a rest day, it is going to be tough! When I was a runner before, I would happily run 3 or 4 times a week but that also gave me 3 or 4 days off each week, of course!!!
Also, I don't want it to be instead of lifting... It's got to be an extra for me, not a replacement. So, some time management involved as well as the rest!! It can be outdoors or treadmill running, so I expect I will be doing some of each in order to fit it in.
I am determined to do my very best!!0 -
02/20 - Day 8 (I just noticed that the Stronglifts app repeated one of my days on the "history" tab, so last time I posted my days it was incorrect. Odd glitch.)
SL5X5 - B
Squat: 5x5 80lb
OHP: 2x5 50lb 3x3 50lb (I kept failing after the 3rd rep. Maybe I'll get it next time.)
DL: 1x5 120lb
02/22 - Day 9
SL5x5 - A
Squat: 5x5 85lb
Bench: 5x5 65lb
Row: 5x5 80lb (I tried going for 85lb, but after 1 rep I just knew I wasn't ready for it yet and deloaded.)
I'm happy with my progress so far. I couldn't believe I was able to bench 65lb.0 -
Stronglifts Workout
Squats-1X5X 95/105/115, 5X5X 125
Sumo squats-5X5X 110
BP-1X5X 65/70/75, 5X5X 80
0HP-1X5X 45/50/55, 5X5X 60
BR-5X5X 85
DL-135
It was workout A today but I decided to only deload on the DL because I felt strong enough to work with Max weight on the other lifts.0 -
I upgraded my phone on the weekend and lost all my SL stuff. I had to deload today because of my back, hips, arm hurting and having an adjustment at the chiro on the weekend. No longer in serious pain, but shoulder is sore and one knee. The awesomeness of getting older!
I just randomly picked a number and just want to see how it would go...
Squats 135 pds 5x5 (I couldn't bring myself to get rid of my big boy plates
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BP 60 pds 5x5
DL 135 pds 1x5 (I didn't think the shoulder would take the barbell row, so I did DL)
I feel good, a bit sore and I have been cracking my back all afternoon lol. I go back to the chiro tomorrow, and hopefully things will be right as rain.0 -
I hope you feel better! Sometimes it takes a day or two for the Chiropractor to kick in.0
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PHUL day 2
It's fun to just do a few new things!
Squats: 3x3 @ 70kg
Deadlift: 1x3 @ 70kg, 2x3 @ 60kg
Leg press: 3x10 @ 55kg
Leg curl: 3x6 @ 20kg
Calf exercises: 4x60 -
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Long days for me. I ended up sleeping in yesterday only to get up to a text message asking if I could go in early, which meant grab everything and go. Ended up with a 10 hour shift in total. Then, our cashier called in for this morning, while one agreed to come in earlier than scheduled (she thought she was working 8 am anyways so wasn't a big deal to do that instead of 10 am) it would have been just her and one manager for a couple of hours. So, I went in on my day off, today, which ended up being just under 3 hours total. Not bad and I'm on overtime, but still no full day off now until Tuesday next week.
I did, however, still go lift weights last night. I was going to run today but it was foggy and cold, plus I was tired so instead I took a nap. Last night was deadlifts, so fun fun. No one ever comes in late and it was Sunday so decided to have hip thrusts on this day of my peak cycle. Right as I was getting set up... someone came in to lift. Awkward. Nice guy though as I've seen him before. He introduced himself later but I forgot his name pretty much right away. I'm not good with names. I'll probably see him again one of these weeks. Anyways... Lifting!
Chapter 1: Deadlifts
band pull apart warm up 3x8
low bar squats 2x8 @ 45, 2x8 @ 95, 1x6 @ 115, 3x5 @ 35
Deadlift 1x5 @ 135 rdl, 1x5 160, 4x5 @ 170
hip thrust 3x10 @ 115 - oww, need a pad for that bar cause hit a spot on my hip that just hurt
leg press 3x8 @ 225
pallof press 2x8 @ 20 - tried to see what it was like
Just under 8 weeks now until the meet. Coming soon I'm going to be looking at belts and the singlet I'll have to wear. Fun times.0 -
DawnEmbers wrote: »Just under 8 weeks now until the meet. Coming soon I'm going to be looking at belts and the singlet I'll have to wear. Fun times.
this is exciting to be a witness to. i'm on rest day, but just felt like sayin'. also, yes: moar krokador!!
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canadianlbs wrote: »this is exciting to be a witness to.
Isn't it? I'll all excited for you, @DawnEmbers
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Ditto that Dawn! And I know the last time Krokador checked in she said she was very busy.0
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I did upper power PHUL this morning. I upped almost every lift and did a 100lb bench! Woohoo!0
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This morning's lifts were hard! I did them, but it took a long time because I required the long rest period for each lift. I'm glad I did it, though.
Squat: 2x5x45, 1x5x95, 1x3x115, 5x5x135
OHP: 2x5x45, 5x5x80
Dead: 1x5x145
Tomorrow: Cardio
Thursday: There may be a squat failure in my future.0 -
Sumiblue- Congratulations on the 100 pound bench!
Deena_Bean- Your OHP is very impressive!
Stronglifts Rest Day
Goblet squats-3X7X 30
Russian kettle bell swing-22X 10 X 30
I was able to do all 22 kettle bell swing sets at 10 reps today. Yay! That means that the next time I do this I will transitioning to the 35 pound kettle bell five sets at a time.0 -
fanncy0626 wrote: »Sumiblue- Congratulations on the 100 pound bench!
Deena_Bean- Your OHP is very impressive!
Thanks! They were super hard - the 5th one was consistently a struggle to get up, but I managed it. This is a PR for me - I really have serious doubts that I can handle much heavier!
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Wow, some serious weights being lifted and swung. Super strong ladies!!
I did my 2 mile run this morning before work which I really enjoyed.
After work I nipped to the gym and did kettlebells:
5x5 goblet squats @ 12kg
16x10 kb swings @ 12kg plus one set at 16kg just to see what it was like!
All good in my world.
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Great work ladies! Impressive benches and OHPs.
This morning kettlebells:
Goblet squat 5x5 at 16kg
KB Swings 19x10 at 16kg
Basketball semi-final tonight!0 -
bench 75 and rows 70. squats bleh.0
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After a disastrous lifting session on Monday only got to set 4 of incline press when I got a migraine, so went in early tonight.
Bench 2x5 35, 3x5 37.5, 3x2 38.5, 2x2 40kg going to be using fractional plates to make my increases
Front squat 1x5 20, 2x5 37.5 5x5 40, 1x5 45kg
Db bench 1x10 12, 3x8 14, 1x5 16 benching 16 wasn't hard but getting them up was a struggle
Incline bench 3x8 12kg
Hammer curls 3x10 12kg
Seated row 5x5 40+
Lat pulldown 3x8 40kg
Triceps pulldown 3x15 15kg
I think my body is trying to tell me that I need to put less pressure on myself. Migraine 3 days in a row. So going to back off increasing weights to much. May also need to add a few more carbs or fat into diet too.
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This morning was terrible. Not sure if it's lack of sleep previous nights, germs in the office, and empty stomach or a combo of all, but I was so fatigued and weak this morning.
SL5X5 - B
Day 10
Squats: 90lb 5x5
OHP: 50lb 5/3/4/2/3 It was such a struggle, I waited 3 min between sets to see if it would help. Just all over fails.
DL: 115lb 1x3 Since I felt so fatigued I deloaded and still couldn't complete a full set of 5. Bad day.
After getting good food in me today, I may give deadlifts another go tonight. On Friday I am going to try working out in the evening after a full day of food. If evenings don't work for me I will just have to get up earlier in the morning and eat something before I work out.0 -
Stronglifts Workout
Squat-1X5X 95/105/115, 5X5X 125
Sumo squats-5X5X 110
0HP-1X5X 45/50/55, 5X5X 60
BP-1X5X 65/70, 5X5X 75
BR-5X5X 85
DL-1X5X 150
My insomnia was horrible last night I went to bed at 10:15 and did not fall asleep until 5:15 this morning. So did not actually get out of bed until 10:15. My workout out went well today. It was 0HP and DL today and I did a deload only on the BP of 5 pounds. Now it is time to do the 6X10 push up challenge. How is everybody doing on this?0 -
@fanncy0626 that sucks about the insomnia, but glad to hear the workout went well regardless.
@Jackie0Marie sorry to hear about your sucky workout. Sounds like a good idea to try later in the day and if working out in a fed state is better.
This morning:
Alternating KB Press: 3x6,5,4,3 at 6kg.
Band Assisted Pull Up: 3x6,5,4,3 with three bands.
This was quite challenging this morning. Probably a bit tired still from basketball last night as it was the first time I'd played in several weeks, think I'm due for a bit of a rest.
Netball training tonight.
I'm also heading to a chiropractor today, hopeful for some help with my back issues.0 -
Thanks @ninenines, I just actually finished doing just that.
After work and a day of good eating, I tried my session again. I did well on my squats this morning, so I just did some warm up squats @ 45lb.
OHP: 3x5 50lb 2x4 50lb (better, but still failing at the last sets. OHP is my worst.)
DL: 1x3 90lb, 1x3 115lb, 1x5 120lb
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