augus[t] someone should make a new daily workout thread then
canadianlbs
Posts: 5,199 Member
nothing else to report yet, personally. 1
Replies
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Nice one.
Sunday I did bench press and deadlift at the gym in effort to get back together since the driving and such made it difficult to do the lifting 4 days a week. Back to the upper/lower approach now though, with both upper including bench. On the plus side of not competing, I don't have a set date to peak on per se, which is good since I need to get some of the lifts up a little in order to work towards my goals.
Sunday
bench - 2x8@ 45, 1x6 @ 65, 4x6 @ 75
ohp - 3x5 @ 65
good morning - 3x10 @ 65
deadlift - 1x6 @ 135, 1x5 @ 185, 1x1 @ 205 and 3x5 with belt at 195
205 felt too heavy so shifted down. Was supposed to do 4x6 but need to work my way up a little more. Belt helped though.
Tuesday
bench - 2x10 @ 45, 1x8 @ 65 and 4c5 @ 80
chin up - 3x2, one pull up
cable bicep curl 3x8 @ 30
face pull 3x10 @ 30
bent over row 3x8 @ 80 - challenging on the last reps.
Also am trying to set up the free personal trainer session at the gym just out of curiosity. It's an anytime fitness so not quite geared towards powerlifting. One of the questions he asked when taking notes to set it up was which body part I wanted to focus on... Kinda stared for a second cause yeah, all. Not going for a particular spot. But we'll see how it goes once it gets set up. Need to work on my protein as it's easy to get carbs cheap and my roommates don't eat meat much, plus our oven doesn't actually work. We need to put in a note with the apartment cause it's brand new but doesn't get to a temperature that will actually cook anything and the stove top clicks but doesn't light so can't use them either. I have a slow cooker and sister has a pressure cooker, just haven't use them for any protein sources yet, mostly just vegetables. Able to get low calories but need to work on the macros. Always something to work on.2 -
Rest day for me! Thanks Canadianlbs for starting the thread!1
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Oops, didn't see the August thread. I accidentally posted this in the July one.
I just started back on actual stronglifts since breaking to run a different program. In all honesty I missed the strength focus of SL. (I did keep a lot of the compounds in but not as frequently as I should have to gain/maintain my strength)
Squats - 1x5 @ 45, 1x5 @ 65, 1x5 @ 95, 5x5 @ 120
OHP - 2x5 @ 45, 5x5 @ 70
Deadlift - 1x5 @ 135, 2x5 @ 165 - I was supposed to do 175 on my last set but I stepped away to grab chalk and forgot to add weight to the bar!!! Haha! Oops!
Today my hips are hurting. When I last ran SL my hips caused some issues, which is why I moved to a more glute strengthening program. I really hope this doesn't flare up again...I love squats...WHY CANT THEY LOVE ME?!
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Stronglifts Workout A
Squats-1X5X 55/65/75/85, 5X5X95
OHP-1X5X 45/50/55/60, 5X5X 55
DL-1X5X 145
Kettlebell Swing
Russian kettle bell swing-19X 10 X 35
Walk 1,000 Miles Challenge
5 miles0 -
Had a family funeral to go to today so just did a short hiit session at home this morning. Rest day tomorrow, so nothing much to report until the weekend!0
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Hello Ladies!
Good day today. I'm struggling on OHP but I'm not surprised. I tried the Olympic bar today and it's still too heavy. Will try again on Friday before I go back to the baby bar on Monday if I must.
Went up with fractionals on my squat, and hope to make 100 pounds on Friday.
Deadlift was great. I think I have one more increase before I stall. It felt close today.
I skipped all the accessory work today since I was in a time crunch.
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kimiuzzell wrote: »Had a family funeral to go to today so just did a short hiit session at home this morning. Rest day tomorrow, so nothing much to report until the weekend!
I'm sorry to hear that. (((hugs)))1 -
Week 3/Workout B
Squats: 5x5 @ 55lbs
Overhead Press: 5x5 @ 38lbs
Deadlifts: 5x5 @ 82lbs
Additional:
Hammer Curls: 3x8 @ 10lbs
Tricep Kickbacks: 3x8 @ 10lbs
Lat Pulldowns: 3x8 @ 40lbs
I only increased the squats 1lb from Monday. They felt better, but I still feel like I'm leaning forward too much.0 -
I can finally post!
Hi everyone!!
Week 2:
squats: 55# 5/5/5/5/5
Bench: 55# 5/5/5/5/4
Barbell row: 40# 5/5/5/5/5
Was planning on doing planks as an accessory, but was really fatigued by the time I was done. I lift at home and don't have a rack, just a spotter. Its getting difficult to get my squat weight on my shoulders, and my arms and shoulders are tiring very quickly because of it.
Was Working on my row form, amd it just feels really weird to me. I have the bar on plates for height, but even so it feels strange. I have an existing back injury, and want to be really careful!1 -
skipping workouts for a few days because of a twinge in my lower back that's kind of worrying me.0
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canadianlbs wrote: »skipping workouts for a few days because of a twinge in my lower back that's kind of worrying me.
I hope you feel better soon!0 -
Oops, didn't see the August thread. I accidentally posted this in the July one.
Today my hips are hurting. When I last ran SL my hips caused some issues, which is why I moved to a more glute strengthening program. I really hope this doesn't flare up again...I love squats...WHY CANT THEY LOVE ME?!
How wide is your stance? Sometimes an overly wide stance (what is wide can depend on the person) can cause hip problems.0 -
I am starting again for the month of August. Hoping to be about half way to goal by the end of October. I have 12 weeks and I am so tired of "starting" over again. My goal, hit the gym 3 days a week and workout at home 3 days a week and stick to my food journal.
Went to the gym on Tuesday for legs and will workout at home today.
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Rest day for me today - but a good one as it started off with hubby saying "you need a belt"....as I put on the trousers that were PAINFUL to wear at the beginning of the year
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Stronglifts Rest Day
Kettlebell Swing
Week four, day two, of five-week program transitioning from 7 reps to 10 using the 35 pound kettle bell.
Goblet squats-3X5X 35
Russian kettle bell swing-22X 10 X 35
Walk 1,000 Miles Challenge
5 miles0 -
Expatmommy79 wrote: »Hello Ladies!
Good day today. I'm struggling on OHP but I'm not surprised. I tried the Olympic bar today and it's still too heavy. Will try again on Friday before I go back to the baby bar on Monday if I must.
Went up with fractionals on my squat, and hope to make 100 pounds on Friday.
Deadlift was great. I think I have one more increase before I stall. It felt close today.
I skipped all the accessory work today since I was in a time crunch.
How do you copy this from SL App to MFP?0 -
I can't post a screenshot because I have an Android. Good workout tonight!
Squat: 2x5@45, 1x3@65, 5x5@100lbs
Deadlift: 1x5@145lbs (I started increasing by 5 each time, not 10)
OHP: 5x5@60lbs (again)
Hard to understand how I'll be able to do 65 on OHP ever. But I cleaned 60 which was fun. I started out less than confident in the gym today for a few reasons, and I'm glad I pressed through. A friend showed up and we helped each other and had a good chat, too - was good to see him.
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Week 5 day 1
4/8/16
Squats 30 kg (66 lbs) 5*5
Bench Press 27.5 kg (60.6 lbs) 5*5
Barbell row 37 kg ( 81.5 lbs) 5*5
Machine workouts:
Lat. Pull down 10 kg(22 lbs) 10X3
Biceps Pull 10 kg (22 lbs) 10X3
Hi all!
I am a beginner in strong lift program. Moving at my own pace to complete 16 weeks/ 48 sessions of SL. I am curious to see result at the end of this. It's inspiring to read everyone's posts here in this forum!
Week 4 Day 3
1/8/16
Squats 30 kg (66 lbs) 5*5
O.Press 20 kg (44 lbs) 5*5
Deadlift 47 kg (103.6 lbs) 5*5
Machine workouts:
Lat. Pull down 10 kg(22 lbs) 10X3
Biceps Pull 10 kg (22 lbs) 10X3
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Week 3/Workout A
Squats: 5x5 @ 58lbs
Bench Press: 5x5 @ 50lbs
Pendlay Rows: 5x5 @ 50lbs
Additional:
Flyes: 3x8 @ 10lbs
Reverse Flyes: 3x8 @ 10lbs
Bent Over Arm Pulls: 3x8 @ 10lbs
Planks: 3x45sec0 -
Here was what I got accomplished yesterday.
Week 12, Total Weeks 12
Warmup Incline treadmill, Sprint/Walk 1/2 mile
Squats 2x5 95 warmup, 5x5 125(tried to go to 130 but failed.. I'll get it next time.)
OHP 1x5 45 warmup, 5x5 62.5
Deadlift 1x5 115 warmup, 1x5 155
Accessories (done like a circuit):
Face Pulls 3x12 60lbs
Cable Crunch 3x12 130lbs
6in leg raises 3x122 -
Stronglifts Workout A
Squats-1X5X 55/65/75/85, 5X5X 95
BP-1X5X 55/65/75, 5X5X 85
BR-5X5X 85
Kettlebell Swing
Russian kettle bell swing-22X10X 30
Walk 1,000 Miles Challenge
3 miles1 -
Last night's squat session:
squat - 2x10 @ 45, 1x8 @ 95, 1x5 @ 135, 4x5 @ 155 and 3 of the last sets were with belt
walkout - 215 for 20 count
pause squats 1x4 @ 100 and 1x5 @ 95
sumo deadlifts - 1x6 @ 135, 3x5 @ 155 last 2 sets were with the belt
Even though I can do without the lifting belt, it's good to practice it since I use it on the heavy sets. 155 feels awfully heavy though. Sometimes it's hard to believe I was getting up to 200 on squat before. The move proved more of a challenge in consistency than I had anticipated.1 -
OK today felt super challenging. I've been feeling a bit off though so maybe something is up with me. Only failed on bench but wow did I fail - struggled on my fourth rep every set so didn't even try a fifth.
Squat: 2x5@45, 1x3@75, 5x5@105lbs
Bench press: 2x5@45, 5x4@70lbs
Barbell Row: 5x5@75
I'll plank later. Maybe.
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Stronglifts Rest Day
Kettlebell Workout
Week four, day three of life program transitioning from 7 reps to 10 using the 35 pound kettle bell.
GobletSquats- 3X5 x35
Russian kettle bell swing-25X 10 X 35
Walk 1,000 Miles Challenge
3 miles0 -
!
[/quote]
How do you copy this from SL App to MFP? [/quote]lwhayes820 wrote: »Expatmommy79 wrote: »Hello Ladies!
Good day today. I'm struggling on OHP but I'm not surprised. I tried the Olympic bar today and it's still too heavy. Will try again on Friday before I go back to the baby bar on Monday if I must.
Went up with fractionals on my squat, and hope to make 100 pounds on Friday.
Deadlift was great. I think I have one more increase before I stall. It felt close today.
I skipped all the accessory work today since I was in a time crunch.
How do you copy this from SL App to MFP?
I take a screen shot on my iPhone and then load it as a picture on mfp.0 -
Did upper body before work. Since some days I work until 11 pm and other days I work in the morning, my lifting times vary too. There are people there most of the time, though haven't had troubles using the power cage yet. Getting to the gym and leaving are the struggles more with traffic and such. That and wanting to do some food challenges on youtube but harder to balance when on the lower calories of this pesky deficit. ;-)
bench press - 2x10 @ 45, 1x8 @ 65, 4x5 @ 85
overhead press - 2x8 @ 45, 3x5 @ 65
tricep pushdown - 3x10 @ 35
pallor press - 3x10 @ 20
First time showering at the gym but decided it was better than driving home then driving to work. Took a while to get near where I work, followed by trying to find a parking spot (oh hollywood).
Sunday is fun day. Going to Warped Tour with my sister. We have an interview to conduct (not sure who it is with exactly) and then a bunch of bands to watch. It should be fun.1 -
Forgot to check in yesterday's workout.
SQ 5X5 @72.5kgs
OHP 5X5 @ 27.5kgs
DL 1X5@ 85Kgs
Bodycombat class and 22 pushups on my toes.
Shoulders are aching today so glad of the rest day. Back in the gym tomorrow!!1 -
Stronglifts Workout B
Squat- 1X5X 55/65/75/85, 5X5X95
OHP- 1X5 45/50/55/60, 55
DL- 1 X5X 145
Kettlebell Swing
19 X 10 X 30
Walk 1,000 Miles Challenge
5 miles
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Was going to lift today, but had some pretty bad back pain while mowing the lawn. Had to stop and come back hours later to finish up...turning and bending was really hurting0
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took tree's advice to just keep on truckin' and pretend this entire week of i-can't-even-picture-myself-in-the-gym ever happened. 5/3/1 week and i was scared of it, given a week of slacking, but so far so good - it's looking like fit was right. i was a little conservative though. just did one lift and then just two main accessory things.
did squats at 80/90/100, and three reps on the last set. so that's too real to feel like a fluke . . . i guess it actually happened. one hundred pound squats!
accessory 1: rows. i don't think they were full pendlay rows, more like the incline kind because my lower back was the reason why i was not in the gym and i just didn't want the full pendlay angle. i don't think they could have been pendlay rows . . . because i got this idea that i'm going to make them a 'real' lift a la stronglifts, and not just accessory work. got the additional idea that it would be hilarious to be able to say that i can row more than i bench, so i 5-3-1'd rows at my bench press weights for this week. 70-80-90. yeah, they can't have been real pendlay rows. there's no way.
accessory 2: eccentric chins. because after i finished doing my non-pendlay rows i got the guilts and the concern that maybe i hadn't been working my lats and my back after all. i think i did six, know that i did at least four. but i was basically watching the olympic women on vault and uneven bars most of the time, so it wasn't like i was counting really. i'd do a rep in the fluff sections, stop to watch the routines, do another rep or two while the commercials were on . . .
waiter walks for my shoulders don't count as accessory, more just like rehab/prehab. i moved myself up to the 14lb kettlebell from the 9, and i did all the circuits base up, not just slung over the back of my hand. pretty pleased and proud of myself, actually. because gripping hell out of the thing to keep it upside down like that feels like the physio people are right - it actually does ripple all the way down into your shoulder capsule.
gym-scale weight: 137 again. lower than i thought it was going to be, actually.0
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