Janu-ready for a new You (January workout thread)
Replies
-
YAY jowaring on the deadlift! what a feeling!
Yesterday's workout:
OHP with dumbbells - 2 x 5, 2 x 4, 1 x 5 with two 17.5 lb dumbbells. Heaviest yet. Maybe I'm finally making progress. I had to take long rests between sets.
Deadlift - 1 set of 6 at 70 lb. My left hip/IT band are acting up and the DL didn't help. I'm not sure if it's actually a lower left back issue.
Back squat - 1 x 10 @ 45 lb, 1 x 5 @ 65 lb, 1 x 5 @ 75 lb, 2 x 5 @ 80 lb, 1 x 5 @ 85 lb. I'm concerned that I may be leaning forward a bit too much for fear of dropping the barbell. Oddly enough, the squats didn't bother my hip.1 -
Today's workout
Squats 1x5@45lbs 1x5@89lbs 5x5@104lbs.
Ohp 1x5@15lbs 1x5@35lbs 6x5@45lbs.
Deadlift 1x5@100lbs 1x5 @126lbs 1x5 @131lbs.first time at this weight!
How is everyone that eats in a calorie deficit coping?I've dropped my cals to 1700 and I'm waking up in the middle of the night starving and nauseous.i was eating 1900 but not losing.ive gained muscle in my quads and arms but no inches lost.
Nice numbers! I feel like being in a deficit may be contributing to my general lack of energy during workouts, but it is probably one of many factors. I eat low carb/high fat all the time so I'm used to it, but probably don't get enough protein. I also think my BMR is on the low side since I have PCOS/IR and hypothyroid, so my maintenance cals will never be terribly high. I still have 40+ lbs to lose though, so I'm going to stay in a deficit until they're gone.
If you're waking up hungry, maybe play with your macros and see what foods make you feel most satiated?
0 -
Stronglift Workout A
Squats -1X5X 65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1×5×75, 5×5×85
Four week summary post shoulder injury
Squats 60 pounds -to- 90 pounds an increase of 30 #
OHP 50 pounds -to- 55 pounds an increase of 5 #
DL 100 pounds- to- 130 pounds an increase of 30 #
BP 55 pounds-to-75 pounds an increase of 20 #
BR 75 pounds-to-85 pounds an increase of 10 #
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-25X7X 30
40lbs loss by May 27th Challenge
Fitness Test
Push ups-4X17
Sit up-4×17
Jumping jacks-4×17
Tomorrow will be the final fitness test!
Keto 3 Week Challenge February 5th - 25th
This week my plan is to get as close to the keto macros as possible. Remember fat intake is vital.0 -
.0
-
Just coming back to Stronglifts this after many months away. I reset the app and started completely over. I did A on Saturday but forgot to post. This is today's though:
Stronglift Workout B
Squat-2X5 65, 5X5 75
OHP- 2X5 10, 2X5 16, 5X5 20
DL- 2X5 45, 1X5 65
I always have trouble with OHP and use dumbells. Even when doing Stronglifts before I never got up to using the bar. I also need to invest in some smaller plates. Our smallest are 10 lbs, which makes for too large of increases each workout. I'm working with what we've got, but I think that investment will be in my near future!1 -
i haven't been checking in, but i've been doing my workouts (mostly)
current stats for today's workout:
squats: 5x5 @ 120lbs (staying here a while because it's still heavy and i'm still working on form issues here)
bench: 5x5 @ 70lbs (failed on the last 2 sets of these last time, but hoping that today is the day)
row: 5x5 @90lbs (i'm considering switching to one armed dumbbell rows because i hate these, anyone have any thoughts or success with this?)
next
squats: 5x5 @ 120lbs (still)
ohp: 5x5 @ 55lbs (yaaaassss!!!)
deadlift: 1x5 @ 135lbs (i switched this month from hex bar lifts to using the olympic so i did a deload and am just coming up on my weight from before the switch)
i'm also going to try to shift my calories, since i spent all january on an upward trend and i can't figure out why (aside from being hungrier and less strict which will definitely do it, but i never wiped out my deficit). I'm thinking of being super strict mon-thurs and leaving some extra calories on the table for the weekend. my clothes don't feel any tighter or looser this month and the scale is back tracked to november numbers after going down all december.2 -
amyinthetardis1231 wrote: »@jowaring SideSteel might be a good one to ask about that. He is a trainer by trade.
Thanks amy.1 -
fanncy0626 wrote: »jowaring- we will be doing the keto diet for three weeks starting February 5. That is high fat minimal protein and low carb. A total change in body chemistry from carb burning to fat burning. However you do not worry about calories with this eating plan. It is more about making sure you get enough fat and your body goes into the state of ketosis. It really gets rid of belly fat!
I'll have a read up on it,I eat a lot of carbs and feel like I'd be so hungry without them! I've heard that fat is more filling though?1 -
YAY jowaring on the deadlift! what a feeling!
Yesterday's workout:
OHP with dumbbells - 2 x 5, 2 x 4, 1 x 5 with two 17.5 lb dumbbells. Heaviest yet. Maybe I'm finally making progress. I had to take long rests between sets.
Deadlift - 1 set of 6 at 70 lb. My left hip/IT band are acting up and the DL didn't help. I'm not sure if it's actually a lower left back issue.
Back squat - 1 x 10 @ 45 lb, 1 x 5 @ 65 lb, 1 x 5 @ 75 lb, 2 x 5 @ 80 lb, 1 x 5 @ 85 lb. I'm concerned that I may be leaning forward a bit too much for fear of dropping the barbell. Oddly enough, the squats didn't bother my hip.
Thank you!0 -
amyinthetardis1231 wrote: »Today's workout
Squats 1x5@45lbs 1x5@89lbs 5x5@104lbs.
Ohp 1x5@15lbs 1x5@35lbs 6x5@45lbs.
Deadlift 1x5@100lbs 1x5 @126lbs 1x5 @131lbs.first time at this weight!
How is everyone that eats in a calorie deficit coping?I've dropped my cals to 1700 and I'm waking up in the middle of the night starving and nauseous.i was eating 1900 but not losing.ive gained muscle in my quads and arms but no inches lost.
Nice numbers! I feel like being in a deficit may be contributing to my general lack of energy during workouts, but it is probably one of many factors. I eat low carb/high fat all the time so I'm used to it, but probably don't get enough protein. I also think my BMR is on the low side since I have PCOS/IR and hypothyroid, so my maintenance cals will never be terribly high. I still have 40+ lbs to lose though, so I'm going to stay in a deficit until they're gone.
If you're waking up hungry, maybe play with your macros and see what foods make you feel most satiated?
Yeah I think I need to maybe eat more healthy fats.youre doing well with all your lifts even though you're in a deficit.i love lifting but the constant hunger is annoying,it is more when I've increased weight on squats though.was looking at other programmes.are you still thinking of changing?1 -
i woke up two hours late this morning. nice to get the sleep, but so much for 'lift before work'
i took my shoes anyway since it feels like my options for lift days have shrunk a little, and stopped in on the way home. evening workouts still /meh with the resolution/post-dinner crowd, so i'll keep hoping to turn into a person who's finished her workout by 7 am.
bench 5x10@45. went okay, though i feel guilty/oopsish a little about not doing a thorough 'antagonist' thing aka rows to keep myself from turning into a badger again. stretched my pecs a little and i did do pulldowns and a few sets of band pulls, so hoping that will get me by. also ducked into the rack after deciding not to, and hope that that open-chest position for backsquats will also help me a little on this.
squats, i did dumbbell goblets mostly. then at the end of the session i got in the rack and did 5 sets of 5 front squats/5 back, with the bar. i can't tell what i think or how i feel about them, but i expect tomorrow i'm going to be glad it's a bus/nolift day.
i can't help keeping childish score of my plant-life consumption these days. so ftr, today i ate a tomato, an apple, an orange and two or three carrots over the course of the day. i had a second orange with me, but to be honest i couldn't face it. if the qa lead hadn't come by just in time as asked if i wanted a 'bubble' off his chinese waffle, things could have gotten messy.
tonight i've already packed peach cobbler to eat tomorrow along with my Healthiness Food.
2 -
I made it to the gym today. Didn't wait an entire week this time. Woot! Did upper body instead of lower body as had to be in Hollywood early. Think I'm going to the North Hollywood one tomorrow after work for lower body since they don't have the hex plates at that location.
band pull aparts - 3x10
bench press - 2x10 @ 45, 1x8 @ 65, 4x5 @ 85
pause bench - 3x5 @ 55 at a 5 count
incline bench - 1x8 @ 45, 3x8 @ 60
face pull - 3x12 @ 55
tricep pushdown - 3x10 @ 552 -
amyinthetardis1231 wrote: »Today's workout
Squats 1x5@45lbs 1x5@89lbs 5x5@104lbs.
Ohp 1x5@15lbs 1x5@35lbs 6x5@45lbs.
Deadlift 1x5@100lbs 1x5 @126lbs 1x5 @131lbs.first time at this weight!
How is everyone that eats in a calorie deficit coping?I've dropped my cals to 1700 and I'm waking up in the middle of the night starving and nauseous.i was eating 1900 but not losing.ive gained muscle in my quads and arms but no inches lost.
Nice numbers! I feel like being in a deficit may be contributing to my general lack of energy during workouts, but it is probably one of many factors. I eat low carb/high fat all the time so I'm used to it, but probably don't get enough protein. I also think my BMR is on the low side since I have PCOS/IR and hypothyroid, so my maintenance cals will never be terribly high. I still have 40+ lbs to lose though, so I'm going to stay in a deficit until they're gone.
If you're waking up hungry, maybe play with your macros and see what foods make you feel most satiated?
Yeah I think I need to maybe eat more healthy fats.youre doing well with all your lifts even though you're in a deficit.i love lifting but the constant hunger is annoying,it is more when I've increased weight on squats though.was looking at other programmes.are you still thinking of changing?
I used to be a major carbaholic until last June. Since then, I'm way less hungry most of the time because I find high fat very satiating. I also love cheese and avocado, so getting my fats in is good times. I think my hunger has increased with lifting and it Def increases around TOM. It doesn't hurt to experiment with upping your fats and proteins and cutting carbs back a little at a time to see how it feels.
ETA I'm going to stick with SL a while longer but I might try dropping to 3x5 for squats and OHP and see of that keeps me moving along. Hoping my trainer will be in so I can ask today.2 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats -3×5×30
Russian kettle bell swing-25×7×30
40lbs loss by May 27th Challenge
Fitness Test
1/2/2017 results
Push-ups-20 plank style
Sit ups-30
Jumping jacks-57
1/31/2017 results
Push-ups-41 plank style
Sit ups-37
Jumping jacks- 79
I was amazed at how many push-ups I could do without stopping! Practicing all month really paid off. Sit ups were not difficult but the mechanics of it made it harder to get more done. The jumping jacks were hard to count because I would almost going faster than I could count! My results show that practice will help improve any exercise results.
Keto 3 Week Challenge February 5th-25th
Time to look over the suggested food list and make my shopping list for this challenge. Being prepared is essential in being successful. I have a sweet tooth so I will probably make up some chocolate covered cream cheese bombs!
http://ketogenicwoman.com/ketogenic-snack-recipe-jello-cream-cheese-balls/0 -
Mixed bag today. I meant to do 3x5 at 125 for squats, pretty sure I miscounted and did 4x5. Still, felt good to up my weight! Taking 3 min rest between every set now, which seems to help.
Benchpress: 1x5 @ 45. Rib muscle no likey, sads.
Wretched rows: 1x5 with 35 lb dumbbells. The gym keeps moving equipment around on the floor so now there is only one small spot for deadlifts and no room for barbell rows. I will ask my trainer if he can suggest other exercises to work those muscle, unless they're going to clear up floor space again.2 -
Workout A
Bench press 1 x 10 @ 45 lb, 1 x 10 @ 55 lb, 1 x 5 @ 65 lb, 4 x 5 @ 70 lb
Back squats 1 x 10 @ 55 lb, 1 x 5 @ 65 lb, 3 x 5 @ 70 lb, 1 x 5 @ 75 lb
Barbell rows 1 x 5 @ 60 lb, 4 x 5 @ 65 lb
Oddly, even though I really struggle with the squats, my legs just feel mildly heavy and stiff afterwards, not sore. I get more sore when I go slightly lighter and do 8-12 reps. Maybe that means I should do that every so often?
My left glute a little lower than my lower left back is bothering me. It was ok when I walked to the gym, but when I pulled a 45 plate off the barbell to get ready for my bench press, my hip hurt as I knelt down a bit to hang the 45 on the rack. Then it acted up again when I put a 60 lb fixed barbell back on a rack. It's not the exercises but the getting the weights off of wherever they're sitting, and putting them back, that's the problem! BAH
Made an appointment for a sports deep tissue massage for tomorrow afternoon. I'll definitely need hip/lower to mid back/quad work.1 -
@lkpducky Oooo a deep tissue massage sounds amazing!1
-
@amyinthetardis1231 The results will be amazing but I fear it will hurt like hell. I need it though. It's a good preventive measure.0
-
Today's workout, decided to do lighter squats today my legs were still so sore from Mondays workout.
Squats 1x10@45lbs.5x10@55lbs.
Bench 2x5@45lbs.1x5@55lbs.5x5@60lbs. Tried to do reps of 6 but just couldn't get that 6th one.
Rows.1x5@60lbs 6x5@67lbs.2 -
Went out this morning and picked up 2.5lb and 5lb plates. I'm so excited, I don't know why I didn't do it sooner.
Today's Workout: A
Squat: 2x5 - 65, 2x5 - 70, 5x5 - 75
Bench: 2x5 - 45, 5x5 - 50
Row: 2x5 - 45, 5x5 - 50
I'm looking forward to being able to progress steadily this time instead of getting stalled out because I couldn't do the jump to the larger plates we had.3 -
Squats 3x5 @ 125
Deadlift 2x5 @ 130 (1 set conventional, 1 sumo just for kicks)
Rib was sore, then when I got home I sneezed and....ohhhhh that is bad. Whplease side seized up. I might be taking a few days off, which is so frustrating right now!3 -
@amyinthetardis1231 that sucks! I hope that clears up soon!1
-
front squats - 2x8 @ 45, 1x8 @ 65 and 3x8 @ 85
cleans - 2x8 @ 45, rough couple of sets working on the form so had to pause often to set up and had a couple fail attempts during, 1x6 @ 65 and 1x5 @ 65
deadlifts 1x8 @ 135, 1x5 @ 155 and 3x5 @ 185
30 minute walk on treadmill3 -
Sports massage went very well. He got all the right spots and didn't kill me in the process. He advised me to do neck exercises because the neck tightness is probably not helping my shoulders. The guy knows what he's doing. I feel a lot better. My left hip still has a painful spot - this must be a pulled muscle. I may have to stick with upper body tomorrow (OHP). Squats might be okay but deadlifts are a no go.2
-
canadianlbs wrote: »squats, i did dumbbell goblets mostly. then at the end of the session i got in the rack and did 5 sets of 5 front squats/5 back, with the bar. i can't tell what i think or how i feel about them, but i expect tomorrow i'm going to be glad it's a bus/nolift day.
Since I was doing goblet squats before my shoulder was up to my doing back squats, I was wondering whether to do back squats on every other workout, goblet on every other. But you're doing 3 types of squats? so I'd be OK doing 5x5 goblet, 5x5 back in the same session rather than divvying them up?
I've been wondering the same about bench press. I was doing db bench press until 2 weeks ago, then shifted to barbell now that I'm more confident that I won't miss the catches and drop the barbell on my pea-sized head. Would I benefit by doing db in one session, barbell the next bench press session, etc etc?
Same with OHP - alternating db and barbell?
0 -
January was the month I started SL and I've been making a bit of progress! Everything 5x5, adding 5lb, except DL 1x5 and adding 10 at a time. I started very low:
Squat went from 15 to 40
OHP 15 to 25
Bench 15 to 30
Row 15 to 25
DL 15 to 35
Havent failed a rep yet, but I anticipate OHP will be the one that gives me problems first.
I'm using dumbells and light barbells for everything until I can find a gym with a squat rack. Doing goblet squats, hoping I can make the transition to back squats when I have to.2 -
canadianlbs wrote: »squats, i did dumbbell goblets mostly. then at the end of the session i got in the rack and did 5 sets of 5 front squats/5 back, with the bar. i can't tell what i think or how i feel about them, but i expect tomorrow i'm going to be glad it's a bus/nolift day.
Since I was doing goblet squats before my shoulder was up to my doing back squats, I was wondering whether to do back squats on every other workout, goblet on every other. But you're doing 3 types of squats? so I'd be OK doing 5x5 goblet, 5x5 back in the same session rather than divvying them up?
heh. i have noooooo authority to advise anyone about squats. i just do all three because the first two are my hopeful attempt to make the traditional kind workable for me again. so i do front and goblet, and then i try it out on the back squats. i think i'm more of a horrible warning than any kind of example for other people.
ftr, i do front squats because go figure, they actually seem to make me use more glute than my form of back squat. plus i can 'feel' the gravity of the bar better and know where it's passing through me into the ground . . . idk, i just seem to be more copacetic with them. and i like what they do for my abs
goblets are very new and they're just another last-ditch attempt to find some way somehow of sneaking 'makes sense' into my body where squatting's concerned.
on that note i stopped off today and did it again. january is just a writeoff, too many people also wanting rack time. i don't get to do the experimenting that lets me figure out what i might be able to actually do for work sets, so i just jumped five pounds for five sets, and did 5 front followed by 5 back with each set.
no hope of getting bench time so i didn't wait around. idk if i'll try again tomorrow or not, but at least i did 5x10 with bench earlier so i guess that will count for something until the crowds settle down in the gym.
got home to a note on my door that said 'if your car is missing it was toad'. then they crossed out the a and put an e in there instead
luckily it wasn't my car, but it kind of brought home that without the note i'd be quite capable of not noticing it wasn't there until friday.
0 -
canadianlbs wrote: »squats, i did dumbbell goblets mostly. then at the end of the session i got in the rack and did 5 sets of 5 front squats/5 back, with the bar. i can't tell what i think or how i feel about them, but i expect tomorrow i'm going to be glad it's a bus/nolift day.
Since I was doing goblet squats before my shoulder was up to my doing back squats, I was wondering whether to do back squats on every other workout, goblet on every other. But you're doing 3 types of squats? so I'd be OK doing 5x5 goblet, 5x5 back in the same session rather than divvying them up?
I've been wondering the same about bench press. I was doing db bench press until 2 weeks ago, then shifted to barbell now that I'm more confident that I won't miss the catches and drop the barbell on my pea-sized head. Would I benefit by doing db in one session, barbell the next bench press session, etc etc?
Same with OHP - alternating db and barbell?
5x5 of two different sets of squats (50 total) seems like a lot in one session, especially once the weights increase. Maybe alternate days?0 -
canadianlbs wrote: »got home to a note on my door that said 'if your car is missing it was toad'.
Mr. Toad's Wild Ride? :-P https://en.wikipedia.org/wiki/Mr._Toad's_Wild_Ride
Thanks - alternate sessions do sound like the way to go.
0 -
My left hip is still sore so upper body only.
Dumbbell OHP - 2 x 10 @ 10 lb, 5 x 5 @ 15 lb, 5 x 5 @ 16 lb (yay for microweights)
Dumbbell bicep curls 2 x 10 @ 10 lb, 5 x 5 @ 15 lb, 2 x 5 @ 16 lb
3 sets of pushups - 20, 15, 121
This discussion has been closed.