March-ing in to Spring!
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@canadianlbs I haven't stopped eating for the past 24 hours!
I also had to back off on weights at the gym tonight as my quads and hamstrings are a tad weary...
front squats: 3x10 @ 25kg
lunges: 3x10 @ 30kg
leg curl: 3x15 @ 10? I can't remember - less than before!
leg extension 3x15 @ again, about 5kg last than last week
calf stuff - working up on these as I have a dodgy calf
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@canadianlbs I haven't stopped eating for the past 24 hours!
I also had to back off on weights at the gym tonight as my quads and hamstrings are a tad weary...
I can only imagine why you're a 'tad' weary...it might take me a week to recover from your trek LOL...and I'm not in the worst shape, really!0 -
Glad to have you joining us here @VeryKatie !
This mornings workout was smashed out between getting a kids ready for school because we are in the middle of an extended heat wave of 40C days and it's much too hot in my shed to workout in the evening. So I'd do a set, head inside to help with the next thing and make sure they were all on track.
SQ: 3x5 at 20kg. Just going to stick with the bar to warm up a bit while chiro is working on my back over the next few weeks.
BP: 5x5 at 31kg. This was the weight I stalled on and had to deload, so glad I made it today!
BR: 4,4,5,5,5 at 38kg. Think I'll be deloading on this exercise soon, it's getting hard!0 -
SL5x5 - B
Squat: 5x5 115lb
OHP: 3/5/5/3/4 55lb (fail)
DL: 1x5 135lb
I was supposed to do squats at 120lb and deadlift at 140lb, but my body was not having it.0 -
Frustrating workout at the gym last night as it was so busy, so just ended up doing a mishmash of things....lat pulldowns, seated rows, Bulgarian split squats and some front squat push presses. Called it a day before too long. Ah well, something was better than nothing.
I did do my 2 miles on the treadmill yesterday. . My fastest time so far.
Also went and ran my 2 miles this morning at 5.45am! Very cold and a bit icy so took it carefully but still ended up being quicker than I was a couple of weeks ago so I'm definitely improving!0 -
@kimiuzzel Congrats on your fastest time & for running at 5.45AM! Makes up for the not so great gym time
Second day of SL for me - I am away from my home gym for the month so am using dumbbells, but today was able to use barbells, preloaded, but BB's none the less! Also having to switch from my normal lbs to kgs while I am away, so I have my little conversion chart with me at all times haha!
Squat 25k/55lbs 5x5
OH Press 20k/44lbs 5x5
Deadlift 40k/88lbs 1x5
(I have never done any of the above with that kind of weight, so I am pretty happy with these numbers)!
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DB Curls 10k/22lbs 2x5
Shrugs 10k/22lbs 2x15
Calf Raises 3x15 (sometimes I think these are the hardest of all)!!
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OK, I've done a poor job posting already. Here is my update:
Thursday 3/3:
Squat 5x5 @ 65 lbs
Bench 5x5 @ 52.5 lbs
Row 5x5 @ 50 lbs
+ one hour zumba class for cardio
Friday 3/4:
SL Rest, hiked 4 miles into a canyon, easy to moderate
Saturday 3/5:
Still SL Rest, one hour hatha yoga class. lots of backbends and chest opening! I find this to be good to counter the chest tightness from bench and planks etc.
Sunday 3/6:
Squat 5x5 @ 67.5 lbs - very conscious effort to focus on hip drive, flexing my glutes at top and spending "more time under the bar" as per suggestions from sidesteel on form critique thread. Also tried different breathing rhythm - inhale at top and hold throughout lift. I;m curious how you all breath in this lift - comments welcome!
OHP 5x5 @ 45lbs - focusing on straightening wrists, and also locking my ribs in pace and getting the lean from my hips as per feedback from canadianlbs- tricky correction but I think I made some improvements! Was able to complete all sets without shoulder pain
Dead 1x5 @ 140lbs - kept gaze forward not up, and tried to focus on keeping hips low and hinging from them.
Monday 3/7: SL rest, stretching and physical therapy shoulder exercises on my own.
Tonight I've got a yoga workshop on my schedule - been looking forward to the start of this 4-week series on backbends! Planning to lift Wednesday morning and Friday morning this week due to schedule.0 -
Got up at a decent time today, it's been 3 days since my last workout and it seriously felt like 3 weeks! How weird.
10 min warm-up - 20 movements (still amazes me how sweaty I get in 10 minutes!)
Squat: 2x5x45, 1x3x75, 5x5x105 (still holding at this weight for now, maybe a couple more sessions and I'll increase)
Bench: 2x5x45, 5x5x85 (this was a third or fourth round at this weight and annoyingly it felt almost impossible today. I don't really get that...and I don't like it! Maybe its just because it's been a week since the last bench press)
Rows: 5x5x85 (also hard, same weights)
For the last week or so I've been feeling really weak in my workouts. I'm not exercising like a crazy person, so I don't think I'm overdoing it...but something is just not jiving. I wish I knew what was going on...maybe it's just the Spring change. Seasons seem to screw with me some...0 -
Stronglifts Workout
Squats-1X5X 95/100/105/110, 5X5X 115
Sumo squats-5X5X 100
BP-1X5X 55/60/65, 5X5X 70
BR-5X5X 75
Swimming freestyle-45 minutes
I was able to get part of my routine done today early. I am taking a short break then I will be doing the kettle bell swing challenge. I'm still on a 10 pound deload on my strong lift workout because of the kettle bell swing challenge. One thing that I did notice is that I feel extremely strong with the lifts and plan on adding weight next time.0 -
Week 11
My workout from yesterday. Have to remember to post in both places.
Routine: Workout B
Deadlift
Set 1: 100 lbs × 6
Set 2: 100 lbs × 6
Set 3: 100 lbs × 6
Set 4: 100 lbs × 6
Notes: OMG, I deadlift 100 lbs. I was so, so, excited to do that. It just felt amazing.
Lat Pulldown
Set 1: 62.5 lbs × 6
Set 2: 62.5 lbs × 6
Set 3: 62.5 lbs × 6
Set 4: 62.5 lbs × 6
Notes:
Shoulder Press
Set 1: 45 lbs × 6
Set 2: 45 lbs × 6
Set 3: 45 lbs × 5
Set 4: 45 lbs × 5
Notes: And a new high for my overhead shoulder press. A solid 45 lbs. I know it's not much to many, but it's a heck of a lot to me. I am so getting stronger. Even though I could not do all of the reps for the last 2 sets, I felt strong and proud knowing how I've struggled with this exercise.0 -
10,000 Kettlebell Swing Challenge
Goblet Squat-3X7X 30
Russian Kettlebell Swing-25X 10 X 30 = 250
Day 8 Challenge Total- 2825
I am so excited that I got this done. I was feeling a little wore out prior so I only did sets of 10 swings. I also went for a 2 1/2 mile walk before this exercise because my puppy doesn't know the word no! After I eat my breakfast I will have to take him out for another 2 1/2 mile walk.0 -
Kettlebells this morning, restarting the M&F 5 week program.
Goblet Squat 5x5 at 16kg
KB Swing 10x15 at 16kg0 -
today's workout: peanut-pinned situps for my t-spine and rib. i'm better enough that i have to tell myself not to go lift because i'll just re-screw it up. as opposed to the more acute phase where i don't need to tell myself anything because it's already screwed up. right now i may be halfway back to re-aligned but everything that was involved is still sore as some very sore stuff.
fingers crossed for tomorrow, and lots of yogurt.0 -
Lifted weights today in the afternoon as didn't have work. Yay days off. Wasn't into running and it was rainy so didn't do long run but instead did a short one on the treadmill after lifting. Also, since it was early afternoon that meant other people at the gym, well a few. Did have a couple different ones talk to me briefly, which is different. Had a lady comment about pull-ups cause I was going my attempts where I still just get 1 and she thought that was neat cause she hasn't done any before. Talked a brief moment about some lifts I did as I don't really use the assisted machine, she asked about it. Then later had a guy comment on a thing, so we chatted brief on incline press and lifting. He mentioned deadlift but I corrected him a smidge as I was doing rows. Talked about competition and stuff too cause he's starting over a bit on the lifting but also has obstacle races he's going to do. Fun times.
Chapter 4: OHP
warm up was 10 minutes on elliptical and 3x10 band pull aparts
OHP 2x8 @ 45, 1x6 @ 60, 4x4 @ 75
pull ups 3x1 - still not yet at 2 reps at all, chin ups 1x3 - woot, one more rep!
tricep push down 4x10 @ 70
bicep curl 3x10 @ 25ish - ez curl bar plus 10
shoulder press 3x8 @ 50 - 25 per side, tried it just for fun
pendlay rows with straps 3x8 @ 95 - much better form this time with the lower weight though still a few eh reps.
30 minutes jog on treadmill while watching Food Network0 -
First workout in my home gym! Yay! Had to modify ICF due to only having the power rack and barbell. It is depressing, how much strength I have lost
Squat - 3x5 at 95 lbs
Pull ups - 3,3,2
BP - 3x5 at 65 lbs
Row - 3x5 at 65 lbs
Shrugs - 3x8 at 65
Skullcrushers - 3x8 with 25 lb plate
Barbell curl 3x3 at 45 lbs
Good mornings - 3x10 at 45 lbs
Hanging leg raises (bent) - 3x10
Everything was hard. Expecting major DOMS tomorrow.0 -
Treadmill today - still feeling like a lead weight. It's literally like torture to do anything physical at all. My whole body is like, "No." I definitely haven't been overdoing anything, so it's not that I need rest I don't think. My energy/strength is just in the tank. Rob swears it's the season change...I hope it goes away soon. I hate feeling so immobile (or whatever this feeling is)!! Anyways - I walked at a 3.5-5 incline at 3-3.5 mph for 40 min. I didn't' have it in me to run today.0
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Week 11
Routine: Workout A
Squat
Set 1: 78 lbs × 6
Set 2: 78 lbs × 6
Set 3: 78 lbs × 6
Set 4: 78 lbs × 6
Bench Press
Set 1: 59.1 lbs × 6
Set 2: 53 lbs × 6
Set 3: 53 lbs × 6
Set 4: 53 lbs × 6
Notes: Had to reduce the weight a little because there was a discomfort in my left shoulder as I descend the weight. Still felt it with the lighter weight but it was much better. My elbows do not flare when I lower the weights to my chest so not sure what's causing it. Several hours after lifting, I tried to move my body in such a way to see I could recreate the discomfort without weight but absolutely nothing, no matter how much moved my arms and shoulders.
Bent Over Row
Set 1: 60 lbs × 6
Set 2: 60 lbs × 6
Set 3: 60 lbs × 6
Set 4: 60 lbs × 6
Notes: Reduced these as well although only by 1.1 lb to be extra cautious. No discomfort.0 -
Stronglifts Rest Day
10,000 Kettlebell Swing Challenge
GobletSquats- 3X7X25
Russian Kettlebell Swing- 34X15X25 = 510
Day 8 Challenge Total- 3525
After being sick most of the night I wasn't sure if I would be able to get this done during one session. I battled through it and was successful! Now to go for a nice long walk.0 -
Stronglifts this morning
SQ: 3x5 at 20kg.
OHP: 5x4 at 24.5kg. That bar was not going anywhere on the fifth rep attempts.
DL: 1x5 at 65kg.0 -
Well, I forgot my notebook at home that has what I'm supposed to lift in it. Spent a few hours before lifting getting stuff done while at Starbucks just enjoying coffee and a small snack since I don't like doing squats day fasted. Got to gym and there discovered no notebook. I figured out the main squat number and set but was wrong on the overload and pause squats since their progression isn't the same as the main lift. So, I did less weight than supposed to on both but oh well. Important part was hitting those squats, which were super slow for that weight but definitely hitting depth and tried to imagine the squat cues being given since don't have anyone there to yell at me to squat, lol.
Chapter 4: Squats
warm up on elliptical for 10 minuts
Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 155 1x5
working sets = 170 4x3
overload 230 for 15 count (was supposed to do 240)
pause squats 1x4 @ 110 and 1x4 @ 115 for 8 count each rep (was supposed to do 120 2x3)
good morning 3x10 @ 95
sumo deadlift 1x6 @ 135 and 3x5 @ 185
Decent though had the minor oops on the wrong weights but oh well. Also had a guy comment on how hard I was hitting the squats since that's pretty much all he saw me do during the time there (he left before I did the other things). Yep, it was squat day so that's how it goes.0 -
Morning ladies. Frustratingly, I'm not making time to lift. Note that I don't say I don't HAVE time, but I am not MAKING time for it. This is not the plan!
I am tired, it is my busiest time of my year at work (end of the UK tax year) and my head is so full my sleep is interrupted with thoughts of what I still need to do. I've gotten behind on all things "housework" related, but that will have to just get done as and when. We're off on holiday on Saturday to see my daughter for a week, so part of me says just let things go until I get home and then get through til 5th April (end of tax year) and then take a deep breath and get back to it. Gah, I'm making excuses and I don't like it!
I AM still running - doing my 2 miles first thing in the morning before work. It was a beautiful morning today, and I run towards the sunrise which was lovely, but my legs had no oomph to them. Still, its a good headclearer to start the day off, and at least it is *some* form of exercise.
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Stop feeling guilty, @kimiuzzell! Sometimes things just get too much. And you're still running! So just be kind to yourself and try to recognise the difference between what is an excuse and what is just sensible rationing of your energy.0
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Stronglifts today,
Squat, 25k/55 lbs bb 5x5 *same
Benchpress 12k/26lb dumbbells 5x5 * up 4k
Rows 12k/26lb dumbbells 5 x5 * up 2k (incline chest rows)
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skullcrushers 15k/33lb bb 2x8
shrugs 10k/22lb db 2x15
dips (assisted) 150lbs/140lbs 3x15 (bad shoulder = high weight on machine)!
Calf raises no weight 3x15
Did not go up on weight on the squat, want to make sure I have my form down, also going away for a week as of tomorrow, so not sure how much I will be doing while I am gone!
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SL5X5 - A
Squat: 5x5 120lb
BP: 5/3/3/5/4 80lb (Fail, but proud I managed to even get 80lb up. That was not easy for me.)
Row: 5x5 80lb (I was supposed to do 90lb, I was able to, but my form was lacking. I decided to de-load to 80lb and work my way up again.)0 -
Stop feeling guilty, @kimiuzzell! Sometimes things just get too much. And you're still running! So just be kind to yourself and try to recognise the difference between what is an excuse and what is just sensible rationing of your energy.
Agreed! I could see being harder on yourself if you weren't doing anything - but the daily running is by FAR more than many do. Work with what you can now to get through the tough time. If you can fit a lift in without stressing about it, then do it...if not...start again when you can. Part of life...
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10 minute movement warm-up
Squat: 2x5x45, 1x3x75, 5x5x105
OHP: 2x5x45, 5x5x65
Dead: 1x5x115
I may move up 5lbs on my squats next week - I feel like I'm comfortable with 105 form and breaks. My new method is to stay at each weight until I've perfected the form, can go through them fairly quickly and don't require any long breaks between sets. I'm about there on the squats and I'm close with the OHP and Deads as well. This method is causing me far less anxiety and stress, too. So that's good 0 -
10,000 Kettlebell Swing Challenge
GobletSquat- 3X7X25
Russian Kettlebell Swing- 25X10X25, 17X15X25 = 505
Day 10 Challenge Total- 4,030
Since we had to go out of town I brought my kettle bell and did a broken set of 505 swings. I wanted to eat breakfast with my husband so I did the first set at 5:30 AM. Then after he left for his meeting I did the last set. I wanted to make sure that I initiated fat burning mode prior to eating.0 -
Yesterday (3/9): SL Rest day, had a physical therapy appointment in the morning, and went to a 90 min yoga class in the evening. We worked on "the splits" (hanumanasana) and I was delighted to see my progress when fully warm and "primed" - my left is like an inch off the ground with square hips, right is still 5 inches. I stretch these 2-3x per week. Any other yogis or folks working on splits? Would love to connect
This morning: 15 min yoga/stretch warm-up, SL Workout A
Squat 5x5 @ 70lbs. Still working on breathing at top and holding for lift. Getting smoother!
Bench Press 5x5 @ 55 lbs. No shoulder pain at all, gonna keep increasing 2.5lbs at a time.
Barbell Row 5x5 @ 52.5lbs. Went well.
Tonight I'm going to get an hour of cardio in: either my usual Zumba class OR at the trampoline park... (this has been on the "when I'm healthy" list for too long, and its my gd birthday this weekend).0 -
Stop feeling guilty, @kimiuzzell! Sometimes things just get too much. And you're still running! So just be kind to yourself and try to recognise the difference between what is an excuse and what is just sensible rationing of your energy.
Brilliant response!
A bit of kettlebell work last night and this morning:
Alternating Press: 3 x 5,4,3,2,1 at 6kg
Band Assisted Pullup (two bands): 3 x 5,4,3,2,1 - last set were chin ups
Goblet Squat: 5 x 5 at 16kg
KB Swing: 13 x 15 at 16kg
First netball game of the season tonight, bit excited!0 -
Last night:
bench press: 3x3 @ 35kg
incline bench dumbbells: 4x6 @ 12kg
bent over row: 4x5 @ 16kg
Lat pull down - 4x6, though did chin ups and pull ups instead, mostly assisted
OHP: 3x5 @ 22.5kg
skullcrusher: 2x10 @ 19kg
Skipped the curls as I ran out of time and had a friend waiting for me in a restaurant!
I'm really feeling the effect of the change to PHUL and all the accessory work - I feel tighter all over.0
