March-ing in to Spring!
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@kimiuzzell super impressive lifts!0
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Thank you everyone! I was really pleased. I got all 5 sets on each but will stick with this weight for a while before moving up again.
Again, it's as much down to the support on here as it is to me getting in the gym, so thank you again, you all rock
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Tried out lifting at the gym closer to home but late at night instead of during day. Went after work. It was okay but I wasn't interested in being there too long. I wasn't the only one there for a good part of it though, which was different.
Chapter 3: Bench
band pull warm ups 3x10
Bench 2x10 @ 45, 1x8 @ 75, 1x6 @ 85 and 4x4 @ 100 - went okay but tad slow at times. Maybe next weekend I will go before work and see if the staff person can do a hand off so I can practice that instead of getting the bar myself each set as the meet will involve that unless I request to not have anyone help.
pull ups 3x1 barely, struggled with them this time, and chin ups 1x2 both on the smith machine
db bench press 3x6 @ 35
db fly 3x10 @ 25
one db row 3x10 @ 40
face pull 3x10 @ 60
pallof press 3x10 @ 35
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Today's Workout
Alternating Press 1 x 6,4,2 at 6kg.
Band Assisted Pull-up 1 x 6,4 with three bands and 2 with two bands.
Stronglifts:
SQ: Just some warm up sets at 20kg and 30kg. Plated up 40kg, unracked it and then changed my mind. I really want to do it, but I just need to be patient and let the chiro work on my back for a few weeks.
OHP: 5x5 at 24kg. Surprised I got this actually, first set was really hard. I did take some longer rest breaks of 4-5 minutes before the last couple of sets though.
DL: 1x5 at 65kg.0 -
2 mile run done!0
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Stronglifts Workout
Squats- 1X5X 95/100/105/110, 5X5X 115
Sumo squats-5X5X 100
OHP- 1X5X 45/50/55/60, 5X5X 50
DL- 1X5X 135
I had major insomnia last night so I am very late in doing my workout. Later this afternoon I will do my kettle bell swings.0 -
Flipping heck ... No gym today, but went for a bike ride. Turned into 50 hilly miles, the latter half in a blizzard. And then a couple of miles walk home with a flat tyre! I would have fixed it, but it was sooooooo cold and snowy that it was better to just keep moving. Lucky it happened where it did - if that had happened in the middle of the countryside I would have been a very unhappy bunny...0
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Kettlebell Test today, I had to do one set of as many reps as possible of each exercise with the weight I'd been using throughout. I've just about finished 5 weeks of KB. Probably closer to 4 weeks actually as I condensed it a little. I didn't do a test at the start of the program, but I intend to keep repeating the program and keep increasing the weights/reps. I'm still waiting for my 20kg kettlebell to arrive.
Goblet Squat: 5x5 at 16kg
KB Swing: 1x100 at 16kg. That was it mentally for me! Was a bit shaky when I finished.
Alternating Press: 1x15 at 6kg.
Band Assisted Pull up (3 bands): 1x100 -
Kettlebell Test today, I had to do one set of as many reps as possible of each exercise with the weight I'd been using throughout. I've just about finished 5 weeks of KB. Probably closer to 4 weeks actually as I condensed it a little. I didn't do a test at the start of the program, but I intend to keep repeating the program and keep increasing the weights/reps. I'm still waiting for my 20kg kettlebell to arrive.
Goblet Squat: 5x5 at 16kg
KB Swing: 1x100 at 16kg. That was it mentally for me! Was a bit shaky when I finished.
Alternating Press: 1x15 at 6kg.
Band Assisted Pull up (3 bands): 1x10
Awesome! Very impressive! Was the test to become a strongfirst instructor?0 -
Oh no, it was just a fitness test thingy to see progress over the Muscle & Fitness program you originally linked to. Presumably next round I should be able to do more!0
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10,000 Kettlebell Swing Challenge
Goblet squat-3X7X30
Russian kettle bell swing- 17X15X30 = 255
Challenge Total- 2265
I decided to increase the number of reps per set to 15. Again I use the 30 pound kettle bell on Stronglifts workout day.0 -
How did you find 15 swings per set @fanncy0626 ? My hamstrings really noticed the increase!0
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How did you find 15 swings per set @fanncy0626 ? My hamstrings really noticed the increase!
I thought it was more difficult. I wasn't sure that I would be able to finish it. I did increase my rest time to 1 minute. I was breathing harder during that time and my heart rate was higher. Much more intense workout.0 -
rib kink was back and pretty bad. i spent most of my gym time on the foam roller trying to take it by surprise and push it back into place. i did press at 55 and deadlift up to 130, but no lift goes very well when you're afraid to fully commit yourself to it.0
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Stronglifts Rest Day
10,000 Kettlebell Swing Challenge
Goblet squat-3X7X 25
Russian Kettlebell swing-34X 15 X 25 = 510
Day 7 Challenge Total- 2575
To be honest I did not want to do these today! However, I feel so good having done them! Sometimes in order to accomplish our goals we have to push ourselves beyond what we think we can do.
Now it is time for me to get up and take my puppy for a 2 mile walk. I am trying to do this three times a day to get his energy level down. I am also in the 2016 MFP1000 mile Walk Challenge. It is nice to do these things with other people.0 -
Lifted weights last night after work. Went okay though getting tired from work. Cashier is sick so I ended up going in early and working 10 hours yesterday. Already got message today from coworker that we are cashiering until the closing cashier gets to work, so the first two hours of my shift will be up at the register instead of in my department. But my days off are tomorrow and Wednesday.
Chapter 3: Deadlift
low bar squat 2x10 @ 45, 1x8 @ 95, 1x6 @ 115 and 3x5 @ 145 - feels heavy when doing low bar versus high bar
Deadlift 1x6 @ 135, 1x5 @ 165, 4x4 @ 190
leg press 3x10 @ 225
cable kick back 3x10 @ 40
hanging ab chair thing 2x10
Considering doing either rack pulls or trying something on smith machine but guy was there so I didn't bother. Plus, I was ready to go home. Spot on hip is better but decided to wait another week before doing WHT again. Looking forward to not having work tomorrow. Just need to get through today's shift. Also, glad pay day is this week. Need to order things asap for the meet since it's 6 weeks away.0 -
Hi hi! I'm new! I did SL for a couple of months about a year ago and now I'm restarting because... well I have issues with committing apparently. But I am going to start posting in here on my progress
Workout 7:
Squat 5x5@70lb (time to increase!)
Bench 4x5 and 1x4 at 50lb... with a roll of shame on the 5th rep of the 5th set... where the little 2.5 lber also went rolling across the gym...
Row 5x5@55lb (time to increase!) - Deloaded from 60 because 60 was pulling my elbow weirdly. So had to make sure on my form. But 55 seemed way too easy after two sessions at 60.
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Nothing to report - I missed my lifts on Saturday because I didn't feel well...then went out of town until last night. So exercise resumes in the morning, returning to my preferred eating patterns came back today. Good job everyone, keep being inspiring
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Flipping heck ... No gym today, but went for a bike ride. Turned into 50 hilly miles, the latter half in a blizzard. And then a couple of miles walk home with a flat tyre! I would have fixed it, but it was sooooooo cold and snowy that it was better to just keep moving. Lucky it happened where it did - if that had happened in the middle of the countryside I would have been a very unhappy bunny...
wow. i have done bike in a blizzard and i'm completely with you about not stopping to try and fix a flat under those conditions. it takes conscious awareness to make sure you keep your body temp regulated and still avoid exhausting yourself.
eat everything 0 -
Didn't go to the gym on sunday, spent the day cutting and ripping out carpet so they could come in a lay my new floors down today. Woohoo! Was a good workout doing the carpet and holy heck! who knew there was so much dirt under the carpet! It was very yuck!
I forgot my brace today at the gym (ugh!!). I only did 2 of the 3, will hit the gym tomorrow at lunch and do the barbell rows to finish it off.
SL's
Squats - 5x5@160pds
Bench - 5x5 @80pds - I did an extra set of the bench @85 pds 1x5 cause I was feeling guilty about not doing the barbell row today.
My hips are very sore, right in crease area, I think it's from the adjustment on the weekend trying to get them back in alignment. Hurts
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