July check in and chat: barbell-lovin' BAMFs in training
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It was deadlift day for me today!
95x8
115x6
135x6
167 (PR!!!) x 3
Then I got to do my most favorite exercise....glute bridge 2x10 @ 115#, 2x14 @ 95# superset with reverse crunches and then 3x10 GHR! Love deadlift day!!!!
ETA: Finally got around to reading this blog post....I think it's a nice refresher
Enjoy!
http://mollygalbraith.com/2013/07/is-being-really-lean-really-worth-it/0 -
Cute pic, Vegas!0
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Cute pic, Vegas!
Thanks I guess that the 5km race wasn't enough yesterday morning....got bored last night and decided to go for another 3km :laugh: Then I got bored at the end of that so decided to have a little photo shoot! Ha! 0 -
Say what? We are only supposed to do 1x5 on deadlifts? I have been doing 5x5 all this time!Lots of people end up doing 5x5 deadlifts until they realize it's supposed to be 1x5. It happens, so no worries.
See? What did I tell you? Happens all the time!
Deadlifts are very taxing on the body, so most training programs limit the number of reps you're doing so that you a) don't wear yourself out and b) give your body time to rest and adapt.
Romanian or stiff-legged deadlifts work differently since they're not "technically" deadlifts since you start with the weights below your knees rather than off the floor with every single rep. So a workout with Romanian deadlifts will usually have a higher volume than classic deadlifts or sumo deadlifts where you reset the weight to the floor every time, and obviously the effort and range of motion is much greater.0 -
ETA: Finally got around to reading this blog post....I think it's a nice refresher Enjoy!
http://mollygalbraith.com/2013/07/is-being-really-lean-really-worth-it/
Great article
I totally get where she's coming from, because I recently decided not to go below 22% body fat, even though I feel I still have too much belly flab, for a whole bunch of reasons that are pretty similar to what she's written about in the article.
The main thing is that I value what I can do and being strong far more than I value aesthetics. Originally, I had Camille crossfit-champion-with-a-difficult-to-spell surname as my "inspiration" i.e. who I wanted to look like... then one day I realised that if I was given a choice between looking like I do now while being able to do all of what she can do, or looking like her but only having my (then) strength and fitness.... I'd go for being able to do what she can do over looking like her every time. So losing strength for the sake of aesthetics is just not what I want at all.
I wasn't liking some of the changes I was seeing in my body when I was losing fat. My calves and forearms were getting too small, and I was losing fat from my hips, but I have very little non-boob fat around my ribs and I have definition in my shoulders when flexed, so my very broad shoulders and mahoosive rib cage are unlikely to get noticeably smaller but my hips were getting smaller, but I wanted to keep them in proportion. Yes I can build up my glutes (which I'm doing), but it's not going to happen if I'm also eating at a deficit to get rid of belly flab.
Also, cutting = being hangry sometimes and I have mental health issues that seem to be made worse by low blood sugar............. plus the fact that being strong is a huge boost to my mental health............I really don't want to risk my mental health going down even a little tiny bit for something that's purely aesthetics and won't give any physical health benefit.
So all in all it is totally not worth it for me to pedantically press on until I have 6 pack abs. Yes if somebody's fairy godmother bippity boppity boo'd me some 6 pack abs, I'd be happy with them, but the cost of getting them the real world say is too much. And on that note I wouldn't even have surgery to get them, because of the risks and possible complications (already had problems with that from c-sections) so it really would have to be a bippity boppity boo for them to be worthwhile. And there's no such thing as a fairy godmother.
So I've decided to live with the belly flab. :drinker: What she said about being in the place where health, performance, lifestyle and aesthetics meet, well I think I've either found that already or it's somewhere closer to 140lb rather than 130lb (and believe me when typing that I'm wondering where the happy medium is for wilks scores, i.e. whether the additional weight would lead to enough of a strength increase to offset the lowering of the score due to being heavier... I'm sure everyone has a wilks score ideal weight...).
And a final note, I think there's a degree of peer pressure in fitness forums like these, whereby extreme leanness is seen as the be all and end all of why we eat right and exercise, and that not wanting to look like a fitness model is seen by some as selling youself short, making excuses, copping out, etc.... well IMO it's about YOU and what YOU want, not what someone else thinks you ought to want and strive to get.0 -
And a final note, I think there's a degree of peer pressure in fitness forums like these, whereby extreme leanness is seen as the be all and end all of why we eat right and exercise, and that not wanting to look like a fitness model is seen by some as selling youself short, making excuses, copping out, etc.... well IMO it's about YOU and what YOU want, not what someone else thinks you ought to want and strive to get.
Yes yes and yes, especially to that last bit. I am visiting family right now and my SIL asked me how much more weight I was going to lose. I said I didn't know, and I didn't really think about it much. I had one of Calliope's "ah-ha" moments where I realized I finally AM far more interested in the weight on the barbell. And being able to do some pullups, and a handstand. And eating ALL the food. Oh, strength training, how I love you.
ETA: Whenever I do get a little too "lean-focused", I try to remember this video by Gokaleo. 'Cause not a one of us can escape genetics.
http://www.youtube.com/watch?v=g6x4DPRrulA 0 -
No "workout #3” for me this week due to a Chronic Fatigue Synd. flair up. Feeling mostly better today but resting, so I can get back in the swing of things tomorrow.0
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And a final note, I think there's a degree of peer pressure in fitness forums like these, whereby extreme leanness is seen as the be all and end all of why we eat right and exercise, and that not wanting to look like a fitness model is seen by some as selling youself short, making excuses, copping out, etc.... well IMO it's about YOU and what YOU want, not what someone else thinks you ought to want and strive to get.
Yes yes and yes, especially to that last bit. I am visiting family right now and my SIL asked me how much more weight I was going to lose. I said I didn't know, and I didn't really think about it much. I had one of Calliope's "ah-ha" moments where I realized I finally AM far more interested in the weight on the barbell. And being able to do some pullups, and a handstand. And eating ALL the food. Oh, strength training, how I love you.
Yes to all of the above!
The other part that I found interesting was the part about reaching your "set-point". As some of you know, I have gained approximately 10-12 lbs since I started lifting heavy in November 2012 (yes, I'm eating at a deficit). I also got the Mirena at the same time that I started SL so I'm sure that there is a portion that is hormonal and a portion that is LBM. Interestingly enough, my body is totally transforming. It is over the last 6 months that I really have come to reset the way I think and focus on being FIT and not what the scale says. sorry....got off track lol The set-point.....I can't help but wonder if that is what has happened to me. I'm the same weight now as I was pre-preg (9+years ago) and it made me start to wonder if maybe this is where my body is happy.
I don't know how much actual research there is on this, but I think when I get time I will be looking into it.0 -
Another yes yes yes here, with my lifestyle (work, mother, wife) I don't want to make such selfish sacrifices in pursuit of something which would be pretty fleeting, intangible and then pressured to maintain. I want to be strong, healthy, setting a great example to my girls, giving my husband a little eye candy... But not at the cost of being food and exercise obsessed. I love food. I have a jiggly tummy and it's going to get better. But not fitness model better, just a little less jiggly. I'd love to get my fat % down to mid 20s. But not less, my husband already complains my boobs are disappearing.. let me lift and let me eat :-)0
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Thanks for the birthday wishes!
3fold, sorry about your flareup, hope you are better fast! I've been kind of dragging this week, too.
The leanness discussion is very interesting. I'll let you know more of what I think when I start getting closer to my goal of 25% body fat.
[Neander, there is definitely a link between our food and our mental health, I've been eating to heal my mind for 9 years (and it's worked great BTW). Foods can play a big role in healing/maintaining our biochemistry.]
We were at the race track last night and I started looking for people who looked 'fit'. There were precious few, male or female. Some skinny people, LOTS of overweight and obese people, probably some who do cardio, but very few who looked to be strong and in shape. So yeah, next year I am going to really stand out when I am all trim and fit! :glasses:
Last chatty thing... while sitting in the stands last night I got terrific DOMS from deadlifts, OHP's and pullup practice. I haven't had such a bad case in a while.
So anyways...
Squats 110 3x5 all systems go
Bench 67 3x5 all systems go
Power Cleans sets of 3 @ 50 55 60 65 65
I did 65 pound power cleans!! I did 65 pound power cleans!! I did 65 pound power cleans!! I'm ecstatic because now I can use the standard bar with 10 pound bumper plates and be at the correct height. It was ugly, though. Several times, I gathered myself, jumped, and the bar just stayed at my thighs. :laugh: I had to do 5 attempts to get 3 cleans on each of those sets. But I did them!
Onward to next week now 0 -
Hi all, it's been a while. Today I pulled 280 for a single and 20 pounds more will put me at 2x bodyweight which is a goal of mine to reach this year.
Not a PR because I've pulled 305 in the past, but sort of a PR at my current weight of 149. :-)0 -
I ran through workout A again this morning, this time using the bar. I stuck with a naked bar as it was my first time using it. Squats went well, confident I can get another 5kg on that on Wednesday - my gym's smallest weight is 2.5. Bench press was HARD! But that will get stronger with practise. The rows were not too bad put an extra 5kg on the bar for them. I do not think my form was great for them but I have checked out the youtube and I reckon I can improve on those next time.
Then with the 10 minutes I had left I did a bit of HIIt cardio on the bike.
Tomorrow I plan to either do a 30 day shred workout or some core work. Any suggestions?0 -
Last week I had end of the day plate confusion and accidentally put 77.5kg on for my squats (I was supposed to be at 75kg), but I didn't notice until the last set got pretty tough. SO, I managed 55554 at this weight, which I'm pretty happy with!
I've started doing some single dumbell rows instead of Pendlays and did 5x5 at 14kg on each side.
Bench Press, I'm still at 40kg, but I think I'll be increasing that next session.
I'm with a lot of other people and stalling on my OHP. But I'll just keep going and try and be patient.
Deadlifts - I got my 1x5 to 80kg! I'm struggling with my grip slightly, but gloves help.
I have a 10k race this Sunday so I won't be lifting anything very heavy this week.
That said, a friend of mine was interested in getting involved in some heavy lifting and so I'm meeting her this afternoon at the gym to show her what I do! Looking forward to having a training buddy. Especially as I have no one to spot my bench presses at the moment and have ended up doing a couple of rolls of shame!0 -
Hi all, it's been a while. Today I pulled 280 for a single and 20 pounds more will put me at 2x bodyweight which is a goal of mine to reach this year.
Amazing work! A far off dream is to reach 2x bodyweight. Just now I'm around 10kg over 1x so it'll be a long journey.0 -
Gwyn - 280!? 2x body weight?! Holy crap! Awesome!
I'm definitely seeing some results these days - both in the mirror and on the scale. I was down to 125.3lbs this weekend, a weight I haven't seen since I did Weight Watchers a year or so ago. And I'm starting to like my thighs for the first time, erm, ever. :laugh:
Workout A this morning
Squat - 95lbs x 5 reps
Bench - 65lbs x 6 reps - Maybe go for 70lbs next time?
Row - 70lbs x 5 reps - This felt really good, I feel like I'm finally starting to get rows.0 -
Amazing - Gwyn!
Jw - well done you - its amazing how your brain forgets to add up those stupid plates (I am on baby weights compared to you but my brain could add to 22.5 - using 5, 2.5 & 1.25 weights for a bench press- doh)
The leaness thing is really interesting - I switched my scale (god darn your stupid scale) from stone & lbs to just showing lbs - totally a physiological thing - as I am not as bothered being 135lbs as I am being 9stone 8 (both the same).
I am also getting obsessed with dents/ muscles appearing and still fitting into my clothes comfortably despite gaining (again all physiological) - but a huge shift to make. I want to be strong & heathly , I want to squat heavy, I want to bench heavy - I want to impress myself which what I can achieve.
But for years I was obsessed with getting light - not healthy, not strong - skinny fat was where I was at for a long time.
So bring on the weights and bring on you amazing & inspiring ladies - so much has changed in my head over the last 6 weeks since beginning this journey and long may it continue.
xx Happy lifting ladies0 -
Finding it hard to keep motivated at the moment. I think I'm just getting bored of the same two workouts in the same gym, with the same atmosphere
It's the same rubbish r 'n' b tunes. The same meat head men staring at me when I work out. The same scramble to use the correct weight dumb bells (my gym has only 1 set of them per weight, so if someone is borrowing them you're a bit screwed.) Tired of it. It's just not FUN.0 -
Oh, Summer is so busy around here. I've got three boys and they're all doing stuff all the time.
As a result, my workout schedule has suffered, with most weeks only getting in two lifting sessions (but never less than that).
But, I deadlifted 190 today. It seems like it has taken forever to get this far, but it is progress, right?
I also had to lift today with no warmup because I had to hurry. (Warning: Little venting here....OK, long-ish)
Finished my warm up cardio, there was a guy in the squat rack. OK, fine, got my Kindle and read some.
20 minutes later, he was done with his quarter squats (very heavy bar, no clamps on the ends, up and down movement, maybe 3 inches, with much grunting and leaning all the way forward). I wanted to go and tell him to try lifting less with better form, but I held my tongue.
So, he moves on to dumbbells and I move to the squat rack.
He informs me he's still using it. I need to wait.
I wait another 10 minutes and figure maybe I can do my stuff on the cable machine. Nope. He's using that too. And all the dumbbells over 25 pounds. He informs me he has a 'progression' that he cannot interrupt and his training doesn't allow for him waiting.
Of course, his progression obviously allows for fiddling with his iPod constantly.
So, finally, I've hit 40 minutes of waiting and I go up and tell him I have kids at home and my husband has to leave for work (which he did) and I have got to finish my workout. He grudgingly tells me I can use the rack, but for no more than 30 minutes.
*kitten*.
I didn't have more than 30 minutes anyway, or I'd have gone slowly just to be a *****.
But, I got it in.
Squats: 5x5, 105 lb (all the way down, good form, working hard on this one)
OHP: 3x5 80 lb (failed on last rep of set 3, but that's better than last time)
DL: 1x5 190 lb. (my grip is causing me not to progress as fast as I might otherwise)
I'm still feeling pissy now and hoping he's not going to be there every morning at 4. I can't go much earlier or I'll never sleep.0 -
Kirabob: thanks for that video! Yes, genetics.0
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Blargh. Garumph. Phooey.
I ate allll the foodz yesterday, and even got all the sleepz, and my OHP was still on the fritz this morning.
Squats 3x5 @165 felt good and solid
Ohp 553@75, 1x5@65
Deadlifts 2x5@185 (195 was rough last week, so I figured I'd drop down and build a little endurance
Then a dumbell complex with some pushups and inverted rows thrown in because the gym I am using doesn't have any way to do pulls or chins.
Gwyn - that's awesome. 'Nuff said.
glwerth - what a tool. Good on you for still getting the work done!
Jamblaze - There's no law that says you can't do something else instead of an A or B workout - sounds like you might need to spice things up a bit, either with different movements, or some more food, or just a change of scenery.0 -
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Edit to remove double post.0 -
Gwyn - Awesome pull!!!!!!! :drinker:
Glwerth - What a complete meat head. Really. Unless he was the owner, he shouldn't have a monopoly on equipment no matter what his "progression" is. It is a facility used by others. At some point he has to realize that he has to share. He probably missed that lesson when he was 2.
Jam - I agree that it sounds like mixing things up a little would do you some good. I have mixed things up a bit and added different accessory lifts to keep things interesting. I still do squats, bench, deads, and OHP, but I mix up the rows (my least favorite and I was starting to despise doing them). I also only typically do 2 of the lifts a day, so like squats and bench, squats and deads, and then squats and OHP. That is if my training schedule stayed static, but I've been missing the 2nd lifting day a bit so I find I'm doing typical B days at the end of my training week. Doing that has given me the chance to do more accessory
work for variety.
Kira - OHP is the most inconsistent for me also.
daisy - Yep, the mental shift away from what the scale says is a hard transition. We are trained to think that the scale is the ultimate measurement of health and beauty. It is hard to leave it behind and appreciate our bodies for what they are: amazing machines that love to be worked to their fullest potential. I still have family and friends that don't understand that the scale only shows you one part of the equation and that your self worth shouldn't be tied to something that can be so volatile. I say Lift On and Lift Strong.
Nothing much for me, "cardio" day for me. So a quick 2 mile run and then lifting weights fast :bigsmile:
Speaking of weight, I was talking with my mom this weekend and was eating blue corn chips and cilantro lime hummus without regard. After a bit, I commented that I had eaten almost the full tub (about 3/4 cup) in the past 2 days. She was like "won't you gain weight????" I kind of laughed and was like, "Maybe, but I'm not really worried about one day of chips and hummus." I find that once you lose weight and find your maintenance point, other people sometimes have you stuck in diet mode and think that every little bite is "cheating" or going to blow your hard work. I just have to laugh and go on eating all the good things.0 -
Just ask if a member of staff what premium you need to pay to ensure you can use all the equipment at one time as it may be worth it to you. When they look blank at you tell them about the dude that needed to use everything in one go and I bet they will fix it for you if it happens again (probably without you having to rat on him)0
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Just ask if a member of staff what premium you need to pay to ensure you can use all the equipment at one time as it may be worth it to you. When they look blank at you tell them about the dude that needed to use everything in one go and I bet they will fix it for you if it happens again (probably without you having to rat on him)
love it! devious and delightful 0 -
Happy belated birthday, Miz Elaine!!
I can't remember what I was going to say to which awesome-pants lady.
-jstout---those were fantastic numbers!
-gwyn (?)--- congrats on the gigantic deadlift number!
-Jam, you're in the right place if you want to change things up a little bit. A lot of these ladies throw extras in.
-glwerth, roxy's idea is a good one! Sorry you have to deal with the meathead.
-tameko-- sorry about the bra/bench press fiasco. lol
edited to fix the typos that my not-fully-caffeinated brain failed to catch.0 -
Just ask if a member of staff what premium you need to pay to ensure you can use all the equipment at one time as it may be worth it to you. When they look blank at you tell them about the dude that needed to use everything in one go and I bet they will fix it for you if it happens again (probably without you having to rat on him)
Sadly, this is a very small, 24/7 gym with no attendants ever there.
Now that it has changed ownership, I don't even know who the owners are. This normally works fine for me!
I just really, really hope he isn't using this as his new usual workout time. I hate it when my routine gets upset, plus, eventually, he's going to hurt himself and I don't want to be there to see it.
But, that is a totally awesome way to deal with it, if there were people there!0 -
Oh well in that case I would just come right out and ask him what the rate is that he is paying. "Well as it is the same as me I have every right to use the equipment too while you are on something else" But I can be a cow like that
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{sigh} After seeing everybody else's awesome numbers I feel like a weakling-lol. Sort of, anyhow. I think it's because a) I push myself harder than I should, b) my expectations are a wee bit grandiose considering my age (?), c) I'm going to have to figure out something with my eating - low carb keeps me from binge-eating, but I think it's screwing up my lifting...hmmm.
I'm also worn completely out the rest of the day, wondering if I should switch my lifting to after work and just go do energizing cardio in the mornings (nothing extreme, maybe 30-45 minutes of walking/running). When I was (just) running, I would do it in the morning and have boundless energy the rest of the day. Now it's all I can do to keep my eyes open at work. I sleep fine, according to my fitbit. Tweak, tweak, tweak 'til I find out what works I guess.
Here's my lifting today:
Squats - 95 lbs 5, 5 then added 1.5 lbs and did 3 more sets of 5
Bench - 80 lbs, 5, 5, 5, 3 (roll of shame - at least now I know I can do it-lol), 5, 5
Pendlay - 77 lbs, 5 x 5 but my form is starting to suck so I'm going to deload (not sure to what just yet) and work on form for a bit
I was totally surprised when I failed on the 4th rep of the 4th set - they had all been really great right up to that one - I got the bar lowered and my arms said "we're done - bye bye" so I rolled. A big old guy ran over to help, but I told him I had it, thanks. Gotta learn how to roll! Lately I've been in there completely alone towards the end of the week and there's nobody to help then...then 5th set was strong as well, so I went ahead and did another set of 5 which was also pretty darned good. No biggie. I guess I just wasn't thinking about bench pressing my ex into outer space quite strongly enough there for a bit. :-)
Going to go check out the Molly Galbraith post now.
Oooof!0 -
glwerth - ugh that is ANNOYING. How many plates are on there? he rests between sets right? You could ask to work in with him but if he's got 6 45 lb plates on there that's gonna be a huge pain in the as[/i]s.
Grandmoo - you could try adding carbs specifically around your lifting sessions, and having low carb on off days. What's your typical day look like (When you do you meals/snacks vs work out)?
I'd do something like add 30-40 grams of extra carbs to whatever your big meal is post or pre-workout and maybe 10-20 to the smaller meal/snack that is opposite that, then low carb on off days.0 -
Grandmoo - you could try adding carbs specifically around your lifting sessions, and having low carb on off days. What's your typical day look like (When you do you meals/snacks vs work out)?
I'd do something like add 30-40 grams of extra carbs to whatever your big meal is post or pre-workout and maybe 10-20 to the smaller meal/snack that is opposite that, then low carb on off days.
I guess I should mention my name is actually Susan, I go by 'Moo for short. ;-) Call me whatever you wish, I'm easy...
Also, I'm afraid this is going to look like "War and Peace". Sorry.
One of the trainers at my gym recommended I have at least a cup of "good" carbs (sweet potato, banana, oatmeal, etc) the night before I lift since I lift early in the morning. An example day (I'll use last night into today/tonight since it's a lift day):
Last night I had a cup of oatmeal (the kind you actually have to cook) with a small banana and a dollop (didn't really measure) of natural peanut butter before bed. I had eaten "low carb" up until then - and I don't really log much anymore, but I average around 50 total carbs/day. Some days more, some days less. The day before I lift I'm eating 75-100 grams of carb for the day.
This morning I had my 2 cups of coffee each with an ounce of heavy cream (I love low carb for that if for no other reason-lol) then headed to the gym. Immediately after lifting I have about 1/4 of my protein shake made with whatever protein I'm in the mood for - usually ChocoRite Cappuchino from Diet Direct - made with a cup of almond milk and ice to fill the shaker cup. After I shower I drink the rest of the shake on the way to work.
Early mid-morning I had a cup of cottage cheese with cinnamon and a bit of splenda, and around an hour later a container of Kroger Carbmaster yogurt. Lunch today was 126 gr of shredded steamed cabbage with 1-1/2 tbsp of butter and a pack of Starkist Tuna Creations Sweet and Spicy mixed in. Sometime between now and when I leave work I'll try to eat my 2 boiled eggs, if not, I'll have them as soon as I get home.
Supper/dinner (whatever you call it, the evening meal anyhow) is probably going to be a hamburger with some sharp cheddar cheese eaten on a low carb wrap and some kind of veggie to go with it - I'll decide when the time comes.
Maybe a half-hour or so before bed if I'm still hungry I'll have a smoothie made with a container of the low carb yogurt, a cup of almond milk, whatever protein I'm in the mood for, and flavoring if I didn't choose an already flavored protein (I've got lots of different containers of protein powder!).
So...the only real difference in my eating pattern is that I add the good carbs the night before I lift. I guess you might say that is my pre-workout meal? I'll have to do some figuring about what to actually add in order to not trigger my binge-eating, but I think that I can come up with something(s) that will work.
Thanks!0
