augus[t] someone should make a new daily workout thread then
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canadianlbs wrote: »so tired of the internal shoulder rotation that long bike rides give, that i turned my hands upside down and did a good part of both rides in aggressive EXternal rotation instead. it felt good in quite a number of ways and i don't think i can blame that for the fact that i walked up part of the hill coming home.
for that, i have to go side-eye the squats. except doms-of-death throughout the posterior chain all day long is at least a sign that i wasn't doing those squats with my quads. so that's yay. except oh gawd, i don't want to even think about bikes till tomorrow morning at least.
I usually bike commute to work. My workout Sunday was intense. I decided to bike yesterday anyway and I think it did help with DOMS, but I decided to give my poor legs a rest today in preparation of squats tomorrow and drive to work.1 -
My workout yesterday:
Strength:
Deadlift - 1x5 @ 155
Squats - 3x5 @ 140
OHP - 3x3 @ 75 - I'm going to have to deload this and I just bought fractional plates to start moving up slower.
Assistance:
Bent over row 3x5 @ 95
Cable crunches 2x8 @ 60
Barbell curl - 2x4 @ 50
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Stronglift Workout B
Squats-1X5X 55/65/75/85/95, 5X5X 100
OHP- 1X5X 45/50/55/60, 5X5X 55
DL- 1X5X 135
kettlebell Swing
Russian kettle bell swing- 20 X 10 X 35
Walk 1,000 Miles Challenge
6 miles0 -
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Yesterdays workout:
Squat: 80# 5/5/5/5/4 That last one wasn't really a fail, but I felt like my form was suffering by then, so I'm holding off on upping my weight.
Bench: 65# 5x5 Woot, really excited about this one. I had to do warm ups with just the bar!!
I took long breaks in between sets, but I got that sucker up there!
Row: this was a huge fail because I put my new bumper plates on the bar, which upped the weight too much for me. Blarg...I did 5/4/4/3/0 and just going to continue with the 75# until I am successful.
Planks: 3x40 seconds
Cardio bunny today! Feeling much more energized than I have been over the past few days, and very glad of it.0 -
hello, @kimiuzzell ! I, too, have been lurking - but I miss you guys, so I'll sneak back in even though I've changed from stronglifts, if that's cool! Yesterday was mostly a bodyweight day:
4x12 split squats with an 8kg kettlebell
4x12 sloooooow push ups with my feet raised
4x12 single arm 12kg kettlebells
4x12 inverted rows. All good - I pushed it, and was pretty weary.
And @canadianlbs - drop bars? More comfortable than turning your hands upside down, though I'm quite impressed by that! Braking must have been interesting...
Or fit some of those pointy bar end things, just to give you a change of hand/ shoulder position?
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Week 5, Day 1
Squat: 2x5 @ 45, 1x5 @ 95, 1x5 @ 115, 5x5 @ 135lbs (made them all this time, but sloooooow. I will keep it here for at least one more session.
BP: 2x5 @ 45, 5/5/4/4/4 @ 70lbs
Row: 5x5 @ 85
Dips: 3x8 @ BW
Hanging knee raises/balls: 4x4 @ BW
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Stronglifts Rest Day
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-25X 10 X 35
Walk 1,000 Miles Challenge
6 miles
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well, that'll learn me to try and get away with this kind of thing. when i think back on yesterday, i realise i ate one small bowl of chicken-flavoured rice, one large coffee, one protein shake and a whole package of gummy bears. and then i tried to redeem myself at 11:30 pm by making crepes, which amounted to eating half a cup each of milk/flour, quite a lot of cinnamon sugar, and one egg.
so if i totally failed my 5's week bench press at 85 pounds* right after doing the whole bike ride home, i've got nobody but my own self to blame**.
*which i did.
**which i do. i also need to TAKE MY BLOODY CREATINE AND DRINK A FEW THINGS; not go to bed at midnight; and not wake up at 6, so i'm going to fix that right now. soon as i finish this extra-huge protein shake which is delicious because it's still slush.2 -
Interesting day over all. Had training session earlier in the day with a trainer over at Anytime Fitness. Wasn't sure what to expect and went in with the goal of learning some things to do when focusing on gaining a little size instead of just focusing on strength. We focused on upper body and he gave me some ideas for how to program it for any focus. Plus, he is doing stuff on youtube so I'll have to check that out.
Here is what I ended up doing:
The trainer referred to it as CTE (calibration test execution). First was calibration to figure out the weights on each exercise. We did 2 push and 2 pull so that turned out to be bench, overhead press, bent over row and face pulls. Then was a test how many reps with good form could be done in a minute.
bench 14 reps @ 75, overhead press 10 @ 50, bent row 15 @ 70 and face pull 15 @ 30
Execution was half the reps from the test. Sort of a superset so it was bench, overhead press, row, face pull then rest.
Bench 7 reps
OHP 5 reps
Row 8 reps
Face Pull 8 reps
Last round (4th I believe) I did 85 lbs on bench for 4 reps (almost 5), ohp still at 50 for 5, 80 lbs for 5 reps on row and 35 lbs for 5 reps on face pull.
The CTE is interesting and working in fatiguing the muscles in a way that still focuses on keeping proper form but trying to encourage muscle growth. Something I might be utilizing in the future, first with upper body and maybe later with the lower body too.
In the afternoon, I went to a crossfit gym to check it out and we did a mobility assessment. It was definitely an interesting experience to say the least. Need to work on my shoulder mobility in particular but also on my core strength. I don't do much for mobility so it's not too surprising. Nice day off from work at least and now get to work 5 days in a row. Fun times...3 -
Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 95
BP- 1X5X 55/65/75, 5X5X 80
BR- 5X5X 80
Kettlebell Swing
Russian kettle bell squat-20 2X 10 X 35
Walk 1,000 Miles Challenge
5 miles
I did a little bit of a deload today. I think I had what is called the Paleo flu. Since June I had been eating at maintenance and have been consuming mountain dew donuts and chocolates. I did still go by CICO so, I didn't do any weight damage. Now that most of my company has subsided we started eating a LCHF Paleo diet and I lost all energy and strength. I didn't realize what I was doing to myself. I still have a lack of energy and difficulty sleeping. I adjusted the amount of carbs I am eating to help get back to normal.
Thanks to all the ladies here who responded to my question on exhaustion!0 -
fanncy0626 wrote: »Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 95
BP- 1X5X 55/65/75, 5X5X 80
BR- 5X5X 80
Kettlebell Swing
Russian kettle bell squat-20 2X 10 X 35
Walk 1,000 Miles Challenge
5 miles
I did a little bit of a deload today. I think I had what is called the Paleo flu. Since June I had been eating at maintenance and have been consuming mountain dew donuts and chocolates. I did still go by CICO so, I didn't do any weight damage. Now that most of my company has subsided we started eating a LCHF Paleo diet and I lost all energy and strength. I didn't realize what I was doing to myself. I still have a lack of energy and difficulty sleeping. I adjusted the amount of carbs I am eating to help get back to normal.
Thanks to all the ladies here who responded to my question on exhaustion!
That happened to a friend of mine as well and she had to up her carbs. She was losing her cycle and everything.1 -
fanncy0626 wrote: »we started eating a LCHF Paleo diet and I lost all energy and strength.
you don't think of cavemen as feeble . . . but hopefully with the adjustment this will be behind you soon.
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canadianlbs- Thanks! I upped my carbs a little and am starting to feel better. I'll be more careful next time. I felt like I hit a brick wall! My husband had the same experience since he usually eats what I eat!1
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I met my goal of logging all food since my last post. Ate around my calorie goal of 2000-2200, really close on my macros, met water goals and killed my gym night! I attribute my gym success with eating enough, getting plenty of sleep and two day rest periods.
80 days smoke free!
Here's my workout for tonight:
Walk/sprint incline treadmill 0.6 miles warmup
Squats-5x5 90lbs (warmup) 5x5 120 lbs (still down from 145, working on form, form was on point
Overhead Press - 5x5 55lbs (warmup) 5x5 65 lbs!!! (First time I nailed all reps at this weight!!! Gah been plateaued at 60 for several weeks! Rawr!!)
Deadlift - 1x5 115lbs (warmup) 1x5 155lbs! Felt amazeballs!
Face pulls 3x12 60lbs
Upright Barbell Row 3x12 35lbs3 -
Dumbell RDLs: 3x15 @ 14kg
incline dumbbell bench press: 3x20 @ 10kg
face pulls: 3x15
split squats: 15/15/12 with a 16kg dumbbell
I'm meant to do these as a circuit, but that would just cause trouble in the gym! So I did the first two together, then the second two.0 -
Shoulders for me today - hit the gym before work.
2 sets of 8 x 20 kettlebell swings @ 16kgs
10x10 OHP - first 4 sets @ 20kgs then had to go down to 15kgs. Again, I am expecting too much of myself as in 5x5 I do 30kgs....
10x10 lateral raises - no idea what weight to use so started with 3kg dumbells then after 3 sets moved up to 4kgs. Not enough of a challenge really, so next time will try and increase to 5kgs. The lighter weight did mean I could really concentrate on my form, which I thought was pretty good, especially compared with a couple of bro's next to me who were doing the same exercise but throwing their bodies all over the place in order to get the weights up!
Happy Friday everyone!0 -
Stronglifts Rest Day
Kettlebell Swing
GobletSquats- 3x5x35
Russian kettle bell swing-25X 10 X 35
I cannot believe how wiped out I am. Aside from the normal 30 second rest per interval of my swing I had to actually sit down four times during the 25 minute session. Switching back to LC HF is really kicking my butt! I am really hoping that it is not my Lymes disease and anaplasmosis sticking their ugly head back into my life. I had to reschedule my appointment for September 28 so I will not know until then what is going on.
Today is our sixth Anniversary! We have a fun filled day planned. I will be MIA most of the weekend.0 -
Hi! Im new to this although ive lurked a long time. Ive been doing Stronglifts about a week and im eating between 1600-1700. Usually the lower end. I failed for the first time today on the Overhead press now Ive actually added some weight to it (1.25kg on each side) but im determined to do it! I hope i can get some results like Ive seen in the progress pics and get strong! Here is today's workout:2
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Have not been logging in the thread due to a crazy business week. However, I have not missed any workouts.
Mon, Wed, Fri Did all scheduled lifts and regular cardio.
Tues and Thu Cardio1 -
i went to trainer day after work, but i was stumbling, shambling tired, and didn't do anything.
pretty much literally. made a beginning at bench and said nope after the first rep of the first work set. didn't even get into the second warmup set for deadlift. and after that i just sat around and watched other people do things. i'm just too tired.
going to write off the week. whatever is going on, this isn't lifting-capable turf.0 -
Today:
single leg squats to a box: 3x 7 holding a 12kg dumbbell, 2x7 with 10kg
dumbbell OHP: 7/6/5 with 12kg 7/7 with 10
unassisted chin ups: 3/3/2
assisted pull ups: 7/7/7/7/6
Then 5x13 burpees, which just about killed me!0 -
Resting today and yesterday after a bad lifting day Thursday, complete with bad form on my squats that left my back aching, even in to today. I took some videos of my form, and I am rounding my back at the bottom of my squats now
taking it easy and reloading squats until I can safely get it right.
Squats 80# 5x5 with *kitten* form
OHP 55# 5/5/3/4/4 3rd time failing, so I'll deload.
Deadlift 105# 1x5 ...this was supposed to be 115...but that wasn't budging so I dropped the weight. I'm not sure if my other failures were getting to me or what.
Skipped the accessories and scowled for the rest of the night.
Planning on sleeping more and stressing less.1 -
Must be something in the air because my lifting session sucked today too. I felt great going in, but failed on OHP and spectacularly failed on DL. Could not even get 165 off the ground. And my squat was still challenging enough that I don't feel confident enough to go up next session. Did better on my chin-ups and pull-ups at least.
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went back late today a hard-core sleep marathon, and did yesterday's missed fives-week workout
press 45/50/55. just barely, but without a rack and also after doing everything else. so okay; that's enough to get by.
deadlift 115/135/155. i actually only did the first two of the heavy set in a row. then i stopped because i knew i was just flailing and guessing at form. slowed it waaaaaay down, took each one as a single, and super-setted each rep with an eccentric pullup with hold, and with pallof presses to make sure my core was engaged the whole time. i actually got the paloff press wrong, but whatever i was doing, at least it felt like i was using my core for the deadlifts after that. i made sure i did five of the singles, just to be sure that i'd hit the number. and i'm fairly sure that it was worth it because i'm feeling my hamstrings already. note to self for future reference: five singles with good form is ALWAYS a better idea than five strung together with crappier form. not just for safety reasons, but for actually working the muscles involved.
this is probably the main effect i notice from all the biking right now: it makes it really hard to find/feel/wake up my core. i haven't yet figured out a form for riding that doesn't feel like my abs are asleep. so now when i'm lifting it's hard to find them and make them turn on. i'm working on it.0 -
Stronglifts Workout A
Squats-1X5X 55/65/75/85/95, 5X5X 100
OHP- 1X5X 45/50/55/60, 5X5X 55
DL- 1 X5X 150
Kettlebell Swing
Russian kettle bell swing-20 X 10 X 35
Walk 1,000 Miles Challenge
5 miles0 -
bike ride. and now i'm trying to be virtuous so i'm making myself eat a big helping of 3-bean salad before i even think about gummy bears.
this because i read the actual calorie count on the back of a package of them.2 -
canadianlbs- I know exactly what you mean! I had to have just 1 cinnamon bear for desert!1
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Stronglifts Rest Day
Kettlebell Swing
GobletSquats- 3X5X 35
Russian kettle bell swing-25X 10 X 35
Walk 1,000 Miles Challenge
5 miles
Week four of my transition to using the 35 pound kettle bell during strong lift workout and rest days. I picked up my 40, 45, and 50lb Kettlebells yesterday! I am excited to start using the 40 pound next week!0 -
Today's session went better than last time. I was able to nail my bench and I went ahead and increased my squat. I couldn't get all reps, but it was better than I figured. I kept my row the same weight as I'm not quite getting the bar to touch on the last rep. I added a 6th rep though. Cut out accessories due to time constraints.
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