ifebruary workout was wonderful . . .
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amyinthetardis1231 wrote: »
It'll ask if you want to deload, which I did when I was out sick. Nothing wrong with a deload! Feels better
Thanks!!0 -
one arm db row - 3x10 @ 37.5
db fly - 3x8 @ 20
seated db shoulder press - 3x10 @ 20
lat pull down - 3x8 @ 75
30 minute walk on treadmill with 2 incline and speed of 3.22 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 30
Russian kettle bell swing-22X 10 X 30
40lbs loss by May 27th Challenge
Exercise daily and stay under calorie goal!
Keto 3 Week Challenge February 5th-25th
I am still in ketosis and still burning fat! I am averaging a little over 2 pounds loss per week. I can hardly wait to take my measurements next week!1 -
Jen - I'm going to have to deload as well, been sick all week and won't be able to get to the gym until Monday which will be 1 week. I'm bummed I missed the whole week but glad my illness included nausea so at least I didn't go over calories all week.
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Squats 4x5 @ 135
OHP 5x5 @ 52
Deadlifts 1x @ 1453 -
t day and 5s week. mr squats STILL talking car buying. i couldn't believe it. i had to stop him, but i gave him 30 minutes or so to repeat the same stuff he'd already said last week, so it's not like i didn't try to split the difference with him.
press 47.5/50/57.5.
deadlift 110/130/150.
now that i think about the press, i'm not so sure it was really those weights. they seem high, but i did warmups at 35/35/42.5, and i definitely remember 47.5 because we switched my bar out. so i guess yeah.
don't know what i think about dl. i kept my hips high and in one way they felt startlingly easy - like, the quad/leg burn wasn't there because i think this time my glutes were working. but in another, i'm obviously not that accustomed to using a real hip hinge to manage most of 150 pounds off the floor, and the bar felt like it floated out in front quite a bit. so need more lats too, is my guess.3 -
Kittyfeliz wrote: »Jen - I'm going to have to deload as well, been sick all week and won't be able to get to the gym until Monday which will be 1 week. I'm bummed I missed the whole week but glad my illness included nausea so at least I didn't go over calories all week.
Lol! I can't say the same but nausea is no fun! I hope you feel better. Resting for a few days really helped me, luckily.
Bugs are definitely going around, stay vigilant, friends!1 -
Same here. Still sick. Had to forego yesterday's workout. I have to get better soon because I've got a 2-3 hour (depending on traffic) drive on Monday to go to a conference. BAH0
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Today's workout
Squats 2x5@70lbs 5x5×104lbs.
Bench 1x5@47lbs [email protected] time at this weight!
Rows 5x5@68lbs .
Glute bridge 5x10@70lbs.
60 bulgarian split squats,30 each leg.3 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X45/50, 5X5X 55
DL- 1X5X95/105/115
Kettlebell Swing
GobletSquats- 3X5X30
Russian Kettlebell Swing- 11X10X30
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!2 -
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 [email protected]@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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