ifebruary workout was wonderful . . .
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Yesterday's workout:
Workout B:
Squat: 2x5-65, 1x5-75/80/85, 5x5-90
OHP: 2x5-10, 1x5-16/20, 5x5-30
Deadlift: 2x5-45, 1x5-55/60, 1x5-65
I did fewer warmup sets of the OHP so my arms weren't so tired this time and I was able to actually use the 15lb dumbbells this time. Deadlift was still pretty easy, but squats are definitely getting hard now. Also did a 30 min bike ride with my kids and my legs were jello. Today I'll probably just walk on the treadmill since it went from 60 degrees yesterday to 30 degress today. =\3 -
Stronglift Workout A
Squats-1X5X 55/65/75, 5X5X 85
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 75
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-25X7X 30
Keto 3 Week Challenge February 5th-25th
Day 4-the keto sticks shows I am definitely in ketosis. I lost another .2 pounds today. Bringing the total since Sunday to –2.8 pounds. Thanks for all the sharing of recipes! And all the information from the people that have been on this type of eating plan for a while.0 -
Didn't Scotty say that in Star Trek III?canadianlbs wrote: »yeah, here's another one: up their kilt about that
Workout A
Squats - Goblet squats 1 x 5 @ 35 lb, 1 x 5 @ 40 lb, 3 x 5 @ 42.5 lb deloaded because of concern about my back. Couldn't get a squat rack, anyway.
Barbell rows 5 x 5 @ 70 lb still feels like my arms are doing most of the work.
Bench press 1 x 10 @ 45 lb, 1 x 5 @ 65 lb, 4 x 5 @ 70 lb, 1 x 5 @ 75 lb. Was tempted to do another set but thought better of it.
Going off BC has made me want to eat everything in sight. And feel tired. But hey, at least bench press improved with all that fuel :-P
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Didn't Scotty say that in Star Trek III?canadianlbs wrote: »yeah, here's another one: up their kilt about that
heh. idk, i learned it from some long-ago denis norden story when the first star trek was still just a thing on tv. to be pedantic about it, what the guy said in the story was 'up your kilt, squire'. which is probably why it still makes me happy 40 years later.
what i did today: woke up at 5. put on all winter clothes. left home at 5:50 or so and walked to the gym. first workout where i seriously set out intending to lift before work, and did it. and then i put all the clothes back on again and iced my bum in a snowdrift while waiting for the bus to arrive.
i did 5x10 deadlifts at 90 pounds. 'easing' back in, since i don't think i've done 50-rep deadlifts since the last week of december. i think i should really try to lose the habit of over-dropping my hips. probably overcompensating for the days when i thought i was level and then it turned out my shoulders were actually lower than my hips. thing is, i think now i behave almost as if i'm doing a trap-bar deadlift. so trying to lose that because i think i'm dropping enough to let my hamstrings right out of the lift.
couple of times today i did remember, and it sure felt different \o/. but i was in a hurry so didn't use this workout to tinker and fiddle around about it very much.4 -
Squats: 3x5 @ 130, 1x4 @ 130. Form was getting sloppy in the 4th set so I stopped before I hurt myself.
OHP: 5x5 @ empty bar. Felt ok, small twinge in the rib muscle but not bad.
Deadlifts: 1x7 @ 135. Big girl plates! Did two extra because I was excited and bc I did less of the squats.4 -
Stronglift Rest Day
Oops I didn't realize what day it was and I started to do the squats! I guess I just love lifting heavy!
Squat-1X5X 55/65/75/85
Kettlebell Swing
Morning workout
Goblet squats-3X5X 30
Russian kettle bell swing-25X7X 30
Move more sit less every hour ten minute challenge 5hr
Russian kettle bell swing-50×7×30
Evening work out
Goblet squats-3X5X 30
Russian kettle bell swing 25X7X 30
Keto 3 Week Challenge February 5th-25th
A lot of good recipes, questions, and support!
Calorie Goal
Definitely way below calories!1 -
jowaring- fantastic measurement and scale loss!
Great workout!0 -
Went to gym and it wasn't as bad this week since I went after 5:30 instead of after 6, for some reason. Last week is was just busier.
band pull apart - 3x10
bench press - 2x10 @ 45, 1x8 @ 65, 3x5 @ 90
pause bench - 2x5 @ 60
incline bench - 1x10 @ 45, 3x8 @ 65
seated row - 3x10 @ 75
cable bicep curl - 2x8 @ 60 and 1x7
face pull 4x10 @ 60
45 walk on treadmill at a 2 incline
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Stronglift Workout B
Squat -1X5X 55/65/75, 5X5X 85
OHP- 1X5X 45/50, 5X5X 55
DL - 1 X5X 95/105
Keto 3 Week Challenge February 5th-25th
Day 6- Focus is on getting high fat foods in during the day.1 -
I'm supposed to do Workout B today but I'm worried because my legs are still sore from 2 days ago (and running yesterday didn't help). there's soreness in a quad muscle in my left leg, and adductors in both legs. Maybe deload with squats and deadlifts. Also, I got a massage two days ago and that left my lower back/upper glutes sore as well. Will see this afternoon how I feel. Deloading if not outright skipping may be in order. grumble
Why is my deadlift so weak (tried 70 the last time and my back acted up)?
Maybe add some more upper body today as well as OHP...?2 -
Workout B minus squats
OHP with dumbbells: 2 sets of 10 @ 5 lb dbs, 2 sets of 10 @ 10 lb dbs, 5 sets of 5 @ 15 lb dbs.
Question: if I feel my lower back and neck tightening when I lift, does that mean I'm doing it wrong and should lift less?
Bicep hammer curls: 3 sets of 7 @ 15 lb dbs
Deadlift: 2 sets of 5 with two 25-lb dbs
I worked out at home and all I have are dumbbells adjustable from 5 to 25 lb
Not feeling that great today. Probably too much cardio yesterday to allow recovery from Wednesday.
(walk-jogged to gym 1.5 miles; 10 minutes arm crank; 30 minutes run-walk on treadmill 2 min run 1 min walk intervals; another 10 minutes arm crank; walked home)0 -
I feel much better. Going to go to the gym and find something to do that I didn't do this morning.
Outfit: Motorhead T-shirt and black shorts with socks that match: yellow with white duckies0 -
Felt much better at the gym!
Started out with close grip lat pulldowns (simulating pullups) after warmup sets, 4 x 5 @ 90 lb, 1 x 5 @ 95 lb
Deadlifts 2 x 5 @ 60 lb no back or hip issues!
OHP with two 17.5 dbs 5 x 4
DB bench press with two 32.5 lb complete 5 x 5, highest yet with dbs!
Goblet squats 1 x 5 @ 40, 1 x 5 @ 42.5, 2 x 5 @ 45, 1 x 5 @ 47.5 lb
Probably because
1) I ate a lot of bread 3 hours before
2) the duckie socks brought me luck2 -
Question: if I feel my lower back and neck tightening when I lift, does that mean I'm doing it wrong and should lift less?
it's hard to tell just from a description, because i'm not sure if 'tighten' means the same thing to me that it means to you. do you feel like you're leaning back, i.e. away from the bar? a lot of people do that to give themselves more leverage, but it puts your lumbar spine into extension and kind of makes it the fulcrum of the lift at the same time, which is not great for it.
have you ever heard of the 'shelf' cue for upper-body lifts? it's pretty mysterious at first, but once you get the hang of it it does make a dramatic difference. what it means is you find all the muscles along the back edge of your armpits, and you 'set' them. that's lats, teres, probably a couple others. if you can get those muscles activated and braced, then they literally do feel like you've just made a 'floor' for your arms to push the bar from, kind of like it bisects your body right around the bra line. i actually used to picture myself standing in water up to about that level, and for some reason that clued my brain in.
if you can do that, then when you launch the bar, you're pushing off from that shelf. it makes a dramatic difference, because it means you sort of trap the leverage of the lift right at that very-close point. that leaves your lower back and everything else free to stay neutral, because you're not calling on those joints to get into it and help you out. you still brace everything south of that shelf, of course. but you mostly just it all to keep yourself directly over the middle of your feet.
i never know when i say stuff like this if it's complete gibberish i know it's the way things like this make sense to my mind, but there's been enough evidence that my mind doesn't speak exactly the same dialect as other people's.
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2) the duckie socks brought me luck
awww. i have lucky baby-elmo st patricks' day pants . . . used to be mr t would rely on my pants to tell him whether i was bench/squatting or deadlift/pressing that week. but lately, i don't even use them twice a month. i keep them in tissue paper and don't wear them when i'm strong because it would be wasting their magic . . . and i don't wear them when i'm struggling because what if i break their special mojo by failing a rep while i'm wearing them?
on that note, this was a bench and squat day. also deload week, so hardly even worth talking about. but omg what a gong show.
i keep forgetting how being an introvert really is a real thing. it's just like arthritis flares too. you just deal because what else can you do most of the time, and then when it's more serious, it sneaks up on me and disables my ability to realise what's wrong while it's doing it. so the first wakeup call that i got was when i went down into the hole for a squat and just . . . idk, lost it. still not sure what happened, but i went halfway towards 'over backwards' and then stopped myself and just hung there. then FINALLY there was a little bit of silence while everybody had the adrenaline spike, so i was able to pull it together and stand up again by myself.
but honestly, that's what it was. i love mr squats very much, but he's one of those people . . . comes into a space, turns on loud music and then just raises his voice to get past the music with it. and i just cannot deal with great washes of noise. most of the time it's okay because so long as there are times when nobody's talking i'm fine. but this was a day when somebody needs a new car, and after i got myself upright and free of hte bar i suddenly all my brain wanted my body to do was jam the hands over the ears and go fetal until he SHUT UP ABOUT CARS.
no wonder i couldn't squat. i honestly couldn't. i just needed the voices to stop. bleh.3 -
fanncy0626 wrote: »jowaring- fantastic measurement and scale loss!
Great workout!
Thank you!I'm going to italy in 8 weeks and have put a dress size on so I need to lose the weight to fit in my shorts lol.1 -
Today's workout
Hubby's at work and he helps me with the bar so did lighter squats.10 bodyweight then 5x10@52lbs.
Bench 1x5@47lbs,57lb then 5x5@62lbs. This is the first time I've finished at this weight, so am really pleased !
Rows 1x5@60lbs 5x5@67lbs.
Glute bridge.5x10@67lbs.2 -
canadianlbs wrote: »2) the duckie socks brought me luck
awww. i have lucky baby-elmo st patricks' day pants . . . used to be mr t would rely on my pants to tell him whether i was bench/squatting or deadlift/pressing that week. but lately, i don't even use them twice a month. i keep them in tissue paper and don't wear them when i'm strong because it would be wasting their magic . . . and i don't wear them when i'm struggling because what if i break their special mojo by failing a rep while i'm wearing them?
on that note, this was a bench and squat day. also deload week, so hardly even worth talking about. but omg what a gong show.
i keep forgetting how being an introvert really is a real thing. it's just like arthritis flares too. you just deal because what else can you do most of the time, and then when it's more serious, it sneaks up on me and disables my ability to realise what's wrong while it's doing it. so the first wakeup call that i got was when i went down into the hole for a squat and just . . . idk, lost it. still not sure what happened, but i went halfway towards 'over backwards' and then stopped myself and just hung there. then FINALLY there was a little bit of silence while everybody had the adrenaline spike, so i was able to pull it together and stand up again by myself.
but honestly, that's what it was. i love mr squats very much, but he's one of those people . . . comes into a space, turns on loud music and then just raises his voice to get past the music with it. and i just cannot deal with great washes of noise. most of the time it's okay because so long as there are times when nobody's talking i'm fine. but this was a day when somebody needs a new car, and after i got myself upright and free of hte bar i suddenly all my brain wanted my body to do was jam the hands over the ears and go fetal until he SHUT UP ABOUT CARS.
no wonder i couldn't squat. i honestly couldn't. i just needed the voices to stop. bleh.
I loathe noisy people at the gym....well, in most places really. I give the evil eye to people who shout across the gym.0
