ifebruary workout was wonderful . . .
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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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