ifebruary workout was wonderful . . .
Replies
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Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-20 4X 10 X 30
40lbs loss by May 27th Challenge
Exercise daily and stay at or under calorie goal.
Keto 3 Week Challenge February 5th-25th
I love this way of eating! This week I lost 2.4 pounds! For a grand total of 5.4 pounds during the two-week time. This is the first day of the third and last week of this challenge. Good luck everyone!2 -
I wish I had the OHP ability of the rest of you folks...still very slowly crawling past 16 lb dumbbells, occasionally making it to 17.5 pounders. BAH3
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Ifebruary-ly (If ever a really), anyone? xD (Puns for daaayyyss, however bad they might be xD)
Hey, hi! It's, well, me, again.
Things have been pretty hard for me lately, wife was sick adn had to go back home to the states, then I was sick, had to move, was sick(er) again... worked out like 3 times over the course of the last month. It's been really bad. But I finally feel like a human being again (kinda, yesterday's back to the gym squat fest has my whole lower body feeling supah stiff and dang tender. Like an overcooked tenderized steak. Yup) so I'm gonna get back into the gist of things and I hope you guys will take me back.
Plan to get back into it is to do a run of 35x3 (a KB/bw hybrid workout plan over the course of 5 weeks) where I'm gonna just be doing the basic with minimal assistance work to begin with (first 1-2 weeks, anyway), and try to get my body back into shape and correct some of the imbalances that have caused back and adductor issues in the past while I'm getting back into the groove of things. Then I'll start adding in a little more conditioning and some barbell lifts.
I wasn't able to deadlift or do bent-over rows at all prior to the forced time off because of some lower back injury that I was trying to rest so it could recover... And my squats were pretty terrible and also were aggravating said injury, so doing the barbell lifts right now is just not my priority. i need to rebuild the strength in my stabilizers from the ground up, AND to lose quite a bit of weight so the KB/DB workout is easier to scale depending on how I feel that day. I do wanna go back to lifting heavy, but the last time I tried to rebuild slowly through deloading the weight considerably I hit a wall and got hurt again, so we're doing this from the ground up this time around, starting with my own body's mastery.
And in that spirit, did some yoga today to try and work through the DOMS (
https://www.youtube.com/watch?v=iN-FPh7r1yg&index=142&list=WL was actually a good one, I've tried a few routines on youtube and never really liked any of them before), and I'll probably spend a few minutes playing around with some bear crawls and monkeys just to get some blood through the whole body. My shoulders are struggling with keeping my weight up doing pretty much anything bodyweight (I could still strict press the 30lbs KB for 6 reps on both sides yesterday, so it's not really a loss of strength as much as it is I've gotten heavy xD), so I need to build my endurance back up. It was really sad yesterday when I tried to do a 3 min AMRAP of burpees and only managed like 6 of 'em through the 20 I did where I did a real push-up and did not just collapse to the ground crossfit style.
Woah, I wrote a novel. Sorry! Anyways, it's good to be back!
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krokador - welcome back! Glad to hear that you are on the mend and able to get back to you lifting!0
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Woah, I wrote a novel. Sorry! Anyways, it's good to be back!
it's good to have you back. so you know: you're already tagged to be the one who starts the march thread. you're on deck now, do don't let us down
the rebuild thing sounds like such a great idea. and i've disliked most yoga and/or found it sort of piecemeal-y and not really specific to my own requirements, so i bet i'll come back to that one and see what i think about it.
i'm a few hours away from my own first class in 'yoga with massage balls' rn though, so maybe enough yoga for a single day. i keep telling myself that i ought naturally to go do my lifts, and then move straight down the hall and into the class, but i haven't mobilized myself yet
ah, sunday.
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yeah, so no. i just am not a person who tolerates group yoga well. glad i did pay to drop on on the final class of this session, so that i'd know. everything about group yoga aggravates me. the pseudo-spiritual talk that makes me feel intellectually groped. the incessant passive-aggressive noodging and co-piloting. in particular the way they must do it with their eyes open so the moment you do x or y in a pose, they can be there telling you that you 'might want' to do what you've already just done. cannae thole it. i know so many people love exactly these things, but i absolutely cannot fathom how or why. i thanked her nicely, went straight downstairs and dropped out of the full-on class that i bought.
then i went to the grocery store and spent the refund on mint-chocolate builder bars but first, i did squats. ended up being 5x5 format, at 65 pounds. there was front squatting in there as well, but i don't think i kept it up the whole way through. i think my depth was good. think my spine stayed stable. really, i was just making the whole thing be about my abs with a little side-helping of monitoring that little ticky click that takes place in my back, so i wasn't really attending to high-level issues like form.
it seemed okay, or at least no worse than any other session. so i think perhaps it's time to stop futzing around and just try out a steady run at 5x5 form for squats. guess in two days i'll go back and try to do it again at 70 pounds and just see how that goes.
i found one thing that seems suddenly useful. i use it a lot, not just for the squats, so here's what it is: when i take hold of the bar - or even the broomstick or the flexiband - i've started to tell myself 'blood donor'. that's when you tighten everything to make sure the crooks of your elbows are both pointing up, instead of more or less facing each other. it seems to help me to keep my shoulders down and my upper back straight. then for squats, i try to hold that same feeling as i come in and get under the bar.
did 10x5 overhead press, since for some odd reason the racks were not in demand but i could not buy a bench from anywhere. really it should have been bench press instead, but you do what you can on a sunday afternoon.5 -
Today's workout
Squats, hubby's at work and he helps with the bar so did light squats.both really busy this week at work so trying to get a workout in while I can.
3x20 @50lbs.
Ohp 2x5@37lbs.5x5@47lbs.still feels so heavy.
Deadlift1x5@80lbs 2@95lbs 1x4@145lbs. Just couldn't lift the last one but could easily last week.4 -
Day 2's in the books. Managed to get my butt out of the door by 6AM, which is an accomplishment in and of itself considering the schedule I've been keeping lately.
Not my best workout, but according to my fitness tracker it racked up almost 600 cals, so I'll take it for what it is!
Animal flows, jump rope and general futzing around for a warmup. These still take me like 20-25 minutes no matter how I try to cut them down, but if I DO cut it down further I always get hurt...
The workout was a suite of 5 min AMRAPs with 2(-3) min rest in between each
- 2KB Deadlifts x3 (2x30 for 2 rounds, 2x40lbs for the rest)
- pike press (floor) x3
(8 rounds + 3 deads. Probably could've gotten an extra round if I hadn't switched the bells midway, but 2x30 was just too light)
- Pull-Up (shoulder height bar, leg assisted. I felt lazy) x3
- goblet front lunge x3/leg (@30lbs)
(6 rounds and 1 pull-up? I think)
- Recline rows x3
- Push-up x3
(6 rounds and 1 row - I was being super deliberate here in order to get the right engagement/form)
Then ended it with 20 wall walks for time. hit the time cap of 10 minutes at 16. They weren't pretty. I still have a teensy bit of sinus pressure, so being upside down didn't feel so good. And I'm heavy, so shoulders had a hard time supporting me.4 -
canadianlbs wrote: »
Ah geez, gonna have to start thinking about it!
And group yoga is how I kind of started to get into fitness at all. In college. I guess it depends on the teacher. That one was zero preachy and just overall well-focused, and it was power yoga so I didn't have time to get bored... I started out the semester being miffed cuz I hadn't gotten my first choice in terms of activity, but as it turns out I no longer regretted it after a few classes, haha. Then again, I'm not really that much of the self-conscious type so that may make a difference?
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Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 75
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-12 X 10 X 30
40lbs loss by May 27 Challenge
Exercise daily and stay below calories!
Keto 3 Week Challenge February 5th-25th
I woke up to .2lb loss this morning! The one thing I like about this way of eating is that for me I know I will be losing weight every week!
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Feeling kind of off my game today, and definitely cranky. Workout was ok, although I think I'll officially switch to 3x5, at least for squats, from here on out. Grinding out another two sets at these high weights takes forever and is really starting to feel like a grind.
Squats: 3x5 and 1x3 @ 135
Benchpress: 5x5 @ 70
Wretched rows: 5x5 @ 803 -
Worked out for the first time since a week ago. At a fancy pants hotel in San Diego for a conference. The "fitness center" had dumbbells up to 50 lb and a couple of kettle bells, 45 and 20 lb. Dumbbells went up in 5 lb increments though. Also, the benches would not flatten completely! One end went down then up.
Did bench presses 5x 5 @ 30 lb DBS. Couldn't go to 35 lb. Wish they had barbells!
And they are hexagonal. Hard to do goblet squats. Managed 3 x 5 @ 45 lb and started to feel weak.
Oh, did OHP 5 x 5 @ 15 lb DBS.7 -
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Hey ladies. I haven't posted my last few workouts, but I've been back to Stronglifts for almost a month and haven't missed one yet. Friday I felt very off and warmup weights that should have been easier were a bit tough. I think I've been doing too many warmup sets. Yesterday's workout went much better, although I repeated the same weight on squats and bench.
squat: 2x5 - 65, 1x5 - 85/95, 5x5 - 100
bench: 2x5 - 45, 1x5 - 55, 5x5 - 60
row: 2x5 - 45, 1x5 - 55, 5x5 - 60
I'm down 4 lbs in 3 weeks (I'll weigh in again this Thursday). I wish I had done measurements at the beginning of the month, but I'll do that at the beginning of March and keep track for next month. Regardless, I just feel better!!5 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-26X 10 X 30
40lbs loss by May 27th Challenge
Exercise daily and stay at or under calorie goal.
Keto 3 Week Challenge February 5th-25th
I love this way of eating! I'm a fat burning machine!
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First workout in a week since being sick! Was expecting to feel too weak, but I decided not to deload, and push forward. Guess what? Felt perfectly great!
Squat 1x5 @ 45, 1x5 @ 55, 5x5 @ 70
Bench 5x5 @ 45 -- my first time using the actual bench press! A super nice couple worked in with me and helped me make sure my form looked good. I would have been very self-conscious without their help.
Row 5x5 @ 50 -- I need to get my form down on these. I feel like they look different every time which is not good.3 -
Worked out for the first time since a week ago. At a fancy pants hotel in San Diego for a conference. The "fitness center" had dumbbells up to 50 lb and a couple of kettle bells, 45 and 20 lb. Dumbbells went up in 5 lb increments though. Also, the benches would not flatten completely! One end went down then up.
Did bench presses 5x 5 @ 30 lb DBS. Couldn't go to 35 lb. Wish they had barbells!
And they are hexagonal. Hard to do goblet squats. Managed 3 x 5 @ 45 lb and started to feel weak.
Oh, did OHP 5 x 5 @ 15 lb DBS.
Way to go, you made it work!
I'm going to a conference in San Diego soon
I think I'll only have to do one workout over there. Hopefully it's not hard to find a gym. 2 -
deadlift - 1x12 @ 65, 1x10 @ 135, 1x8 @ 175, with belt 2x6 and 1x8 @ 195
low bar - 1x10 @ 45, 1x10 @ 95, 3x8 @ 135
clean - 1x8 @ 45, 3x8 @ 654 -
Squats 29.5 kg (65 lbs) 5*5
Bench press 24.5 kg (54 lbs) 5*5
BarbellRow 35 kg (77.1 lbs) 5*1
Workout was better today than the last session. Last set of squat was not that satisfactory as I was losing my form in the end.
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Great video! I was looking for something like this.Ifebruary-ly (If ever a really), anyone? xD (Puns for daaayyyss, however bad they might be xD)
Hey, hi! It's, well, me, again.
Things have been pretty hard for me lately, wife was sick adn had to go back home to the states, then I was sick, had to move, was sick(er) again... worked out like 3 times over the course of the last month. It's been really bad. But I finally feel like a human being again (kinda, yesterday's back to the gym squat fest has my whole lower body feeling supah stiff and dang tender. Like an overcooked tenderized steak. Yup) so I'm gonna get back into the gist of things and I hope you guys will take me back.
Plan to get back into it is to do a run of 35x3 (a KB/bw hybrid workout plan over the course of 5 weeks) where I'm gonna just be doing the basic with minimal assistance work to begin with (first 1-2 weeks, anyway), and try to get my body back into shape and correct some of the imbalances that have caused back and adductor issues in the past while I'm getting back into the groove of things. Then I'll start adding in a little more conditioning and some barbell lifts.
I wasn't able to deadlift or do bent-over rows at all prior to the forced time off because of some lower back injury that I was trying to rest so it could recover... And my squats were pretty terrible and also were aggravating said injury, so doing the barbell lifts right now is just not my priority. i need to rebuild the strength in my stabilizers from the ground up, AND to lose quite a bit of weight so the KB/DB workout is easier to scale depending on how I feel that day. I do wanna go back to lifting heavy, but the last time I tried to rebuild slowly through deloading the weight considerably I hit a wall and got hurt again, so we're doing this from the ground up this time around, starting with my own body's mastery.
And in that spirit, did some yoga today to try and work through the DOMS (https://www.youtube.com/watch?v=iN-FPh7r1yg&index=142&list=WL was actually a good one, I've tried a few routines on youtube and never really liked any of them before), and I'll probably spend a few minutes playing around with some bear crawls and monkeys just to get some blood through the whole body. My shoulders are struggling with keeping my weight up doing pretty much anything bodyweight (I could still strict press the 30lbs KB for 6 reps on both sides yesterday, so it's not really a loss of strength as much as it is I've gotten heavy xD), so I need to build my endurance back up. It was really sad yesterday when I tried to do a 3 min AMRAP of burpees and only managed like 6 of 'em through the 20 I did where I did a real push-up and did not just collapse to the ground crossfit style.
Woah, I wrote a novel. Sorry! Anyways, it's good to be back!
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Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 95
OHP- 1X5X45/50, 5X5X 55
DL- 1X5X95/105/115
New high on my squats since my deload for not hitting parallel last year.
Kettlebell Swing
GobletSquats- 3X5X30
Russian Kettlebell Swing- 13X10X30
40lbs loss by May 27th Challenge
Exercise daily and stay under calories.
Keto 3 Week Challenge February 5th-25th
I love this way of eating! Prepping for a re-feed at the end of the three weeks. Researching information on doing this properly. Plan on staying with this eating style for a few months. A re-feed is supposed to help with building/not losing muscle depending on if you are eating at a deficit or not.
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Deloaded squats and still feeling tired, but I know I'll be missing a day next week so trying to stay with it until then. Funny story: I think I'm officially known as a regular, by someone other than gym staff. Today a guy I've worked in with on squats before (he likes to dance around to his music between sets and cheerleads me when I work in) saw me coming and hollered across the gym, "Hey, squat girl! You coming over to squat? Get it, get it!"
Squats (deloaded) 5x5 @ 120. Meh, still felt somewhat heavy but form felt good.
Seated OHP: 5x5 @ 55. Broke through my wall of being stuck! I'm not sure if doing them seated is cheating, but with heavier squats and DLs, my legs feel like they need a break.
Deadlifts: 1x5 @ 150. A few more weeks and I'll be DL'ing my body weight!5 -
i'm killing the sleep deficit thing, anyway. i found some flat shoes that will do for deadlifting in, after work today. so then i went to the gym and deadlifted, because it's already wednesday and sort of my last chance to do two of my lifts for the week. got it done, but it was sort of so-so. and it feels like one of those days where all i've done is work, errands and chores, so bleh.
3's week.
deadlift 145/155/165. that 165 was too heavy. and idk if my form was poor or not, but it sure felt like it was.
ohp 40/50/60. i only got two for the top set here too, but i was pulling the bar from the floor too, so there's that. then a rack was available with someone else eager to get in, so i bagged it for 'one set' first. which turned out to be more like 'one rep'. but i upped it to 65 because i'm confused about numbers again. and getting that one rep did make me technically three reps for my top set.
i'm tired and extremely hungry. that's another thing i don't think i did enough of today: eat.4 -
Squat 1x5 @ 45, 5x5 @ 75. Starting to pay attention to the safety bar height before starting because I might need that soon...
OHP 5/5/5/4/5 @ 45. Heavy!
DL 1x5 @ 85.5 -
So apparently this morning the squat police were at the gym. After I did a set of squats with just the bar to start warming up this lady who I have seen at the gym once before (earlier this week) comes up to and says. The assisted machine is better for your back. I said ok and continued to put my weights on the rack thinking the conversation was over. I was wrong she then continues that my squat is too deep and I am going to hurt my back. I didn't respond and she was like I just wanted to let you know.
Now i'm thinking in my head...
a) I don't lift with my back I lift with my legs and butt
b) focus on your own workout and don't focus on mine
c) clearly she doesn't know that most people do not squat deep enough to get the true benefits
d) i wish i could squat deeper but I am not that flexible
I went a good six months without any squat police i'm going to have to put my *kitten* face back on so they know to leave me alone.
I continued to do my 140lb squats the way i usually do them and turned up my music really loud. I feel like i should have asked her to show me her squat or if she was an expert in squatting but it was too early in the morning for me to come up with snarky comments.3 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-26X 10 X 30
40lbs loss by May 27th Challenge
Exercise daily and stay at or under calorie goal.
Keto 3 Week Challenge February 5th-25th
I lost another 1.6 pounds! I love this way of eating! I'm a fat burning machine!
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niknakmac123 wrote: »So apparently this morning the squat police were at the gym. After I did a set of squats with just the bar to start warming up this lady who I have seen at the gym once before (earlier this week) comes up to and says. The assisted machine is better for your back. I said ok and continued to put my weights on the rack thinking the conversation was over. I was wrong she then continues that my squat is too deep and I am going to hurt my back. I didn't respond and she was like I just wanted to let you know.
Now i'm thinking in my head...
a) I don't lift with my back I lift with my legs and butt
b) focus on your own workout and don't focus on mine
c) clearly she doesn't know that most people do not squat deep enough to get the true benefits
d) i wish i could squat deeper but I am not that flexible
I went a good six months without any squat police i'm going to have to put my *kitten* face back on so they know to leave me alone.
I continued to do my 140lb squats the way i usually do them and turned up my music really loud. I feel like i should have asked her to show me her squat or if she was an expert in squatting but it was too early in the morning for me to come up with snarky comments.
That is obnoxious! I see people squatting too shallowly all the time but unless they're at imminent risk of injuring themselves, I don't take it upon myself to correct them. Even if they were, I think I'd go up to one of the trainers instead of butting in myself. How rude! Also, totally wrong...Smith machine is way worse for you!1 -
Back from the conference. Wasn't sleeping that well there, sitting all day listening to presentations, and was on the road for 3 hours yesterday coming home. I did sleep well last night but am still catching up.
So today when I started lifting, I felt weak as though I'd forgotten how to lift.
Bench press: did 1 x 10 @ 55 lb warmup, then 2 x 5 @ 65 lb further warmup. I was getting nervous and was worrying again about putting the bar properly on the pegs after, so I quit and headed over to do DB bench press instead. Tried the 32.5 lb dbs and could not lift them at all. Like I forgot how lifting feels.
Then deadlifts 1 x 5 @ 60 lb.
Then barbell rows 3 x 8 @ 60 lb. Didn't feel good enough to go up in weight.
Then goblet squats 5 x 5 @ 47.5 lb. Started feeling much better.
Back to db bench press. 5 x 5 @ 27.5 lb. After a rest, did 2 x 5 @ 30 lb
bleugh1 -
So today when I started lifting, I felt weak as though I'd forgotten how to lift
bleugh
i am seriously starting to think about the 'get enough sleep' thing . . . cuz i'm not
it's not like i can't lift on six hours of sleep and a workday, but every so often i do it up right and sleep two or three hours longer than that. and magic trick, i usually lift better under those circs.
i think the important thing is, you performed the movements. your brain-muscle connection's still there, it just wasn't a good day for your body, for whatever reason. everybody has those blegh days.
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