ifebruary workout was wonderful . . .
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fanncy0626 wrote: »March is not going to be as planned it seems. Have pulled my hip muscle ( gluteus medius) during squat
and advised to take few weeks off from lifting and any strenuous exercise. One misstep and... 
Only allowed to do some stretching and slow walk. I need to strengthen my core and be more slow in increasing the weight. So March will be the yoga and some walk month for me. Will be lurking here as usual. Good luck and stay injury free every one!
I am so sorry to hear that! Take it easy so that you heal! Remember exercise is only 20% of the weight-loss journey. When I injured my shoulder I made the mistake of not keeping an eye on the scale and over 19 pounds crept back on me in 12 weeks. I was eating at maintenance at that time and not exercising really made a difference and I should have adjusted my calorie intake but I did not. I hope everything goes well for you!
That's a good reminder. I was eating back some of my exercise calories now will have to be really strict. T_T How much time it took you to heal and when you started to lift again?
It took me 12 1/2 weeks before I felt confident enough to start lifting at the completely deloaded 5X5 weights. I started lifting again in January and worked my way up to where I was. Then, my shoulder acted up again. So, be very careful! I restarted lifting again from the beginning in February and now I'm up once more to my PR's. I am being much more careful because I did have signs that my shoulder was beginning to be irritated right before it went out again in February. I also am only 5 pounds away from my maintenance weight from previously injuring my shoulder.1 -
When hobbies conflict: last night the conditions were good for photographing the Milky Way.. At 4am. It's quite the endeavor and I love doing it. So I slept pretty poorly and was worried about my workout. Turned out I felt fine! I won't count on that for next time, though.
Squat 2x5 @ 45, 5x5 @ 85
Adding 5 per workout seems to be working for now... Surely I won't keep this pace for long!?
OHP 5x5 @ 45
DL 1x5 @ 953 -
March is not going to be as planned it seems. Have pulled my hip muscle ( gluteus medius) during squat and advised to take few weeks off from lifting and any strenuous exercise. One misstep and... Only allowed to do some stretching and slow walk. I need to strengthen my core and be more slow in increasing the weight. So March will be the yoga and some walk month for me. Will be lurking here as usual. Good luck and stay injury free every one!
So sorry, I hope you feel better soon.1 -
March is not going to be as planned it seems. Have pulled my hip muscle ( gluteus medius) during squat and advised to take few weeks off from lifting and any strenuous exercise. One misstep and... Only allowed to do some stretching and slow walk. I need to strengthen my core and be more slow in increasing the weight. So March will be the yoga and some walk month for me. Will be lurking here as usual. Good luck and stay injury free every one!
Aw that sucks! I hope that heals faster than you expect.jenxbowers wrote: »When hobbies conflict: last night the conditions were good for photographing the Milky Way.. At 4am. It's quite the endeavor and I love doing it. So I slept pretty poorly and was worried about my workout. Turned out I felt fine! I won't count on that for next time, though.
Squat 2x5 @ 45, 5x5 @ 85
Adding 5 per workout seems to be working for now... Surely I won't keep this pace for long!?
OHP 5x5 @ 45
DL 1x5 @ 95
Oh that is cool! I'm a space science geek myself. Great workout too!1 -
Workout B
OHP 5 x 5 @ smaller bar not the Oly bar - anyone know what it weighs? I couldn't find the 30 lb fixed. I hope it wasn't 25 lb or I will be disappointed.
Deadlifts 2 x 5 @ 80 lb, best yet and my back and left hip didn't act up
Goblet squats 1 x 5 @ 42.5 lb, 5 x 5 @ 47.5 lb
Could not find an empty squat rack at all.
Close grip lat pulldowns (palms facing) 1 x 10 @ 70 lb, 3 x 5 @ 80 lb
Close grip lat pulldowns with lat pulldown bar, simulating pullup motion: 3 x 5 @ 95 lb
I was sleepy most of today but did much better than I expected. Especially given that I ran 3 miles yesterday.3 -
Workout B
OHP 5 x 5 @ smaller bar not the Oly bar - anyone know what it weighs? I couldn't find the 30 lb fixed. I hope it wasn't 25 lb or I will be disappointed.
Deadlifts 2 x 5 @ 80 lb, best yet and my back and left hip didn't act up
Goblet squats 1 x 5 @ 42.5 lb, 5 x 5 @ 47.5 lb
Could not find an empty squat rack at all.
Close grip lat pulldowns (palms facing) 1 x 10 @ 70 lb, 3 x 5 @ 80 lb
Close grip lat pulldowns with lat pulldown bar, simulating pullup motion: 3 x 5 @ 95 lb
I was sleepy most of today but did much better than I expected. Especially given that I ran 3 miles yesterday.
To know the weight of the bar in my gym I held it and stood on the gym weight scale. You can use this method.0 -
March is not going to be as planned it seems. Have pulled my hip muscle ( gluteus medius)
a glute medius pull sounds so painful. i hope your healing goes smoothly.
about my own endless hip issues, duh!!! i rode my ice-bike i blame everything on this morning, and felt like i was doing bird-dogs with every pedalstroke. so, duuuhhhhh, when i set out for home i raised my saddle a conservative amount. still felt like my knees were coming too high, now i'm obsessively conscious of it, so with a mile left i got much less conservative and added another half inch. idk if my legs are weird or what, but it's not easy for me to find a saddle height that will keep my knees below parallel, and still let me reach the pedals for the full circuit, darn it.
not enough mileage to know yet, but i swear it has to help in some way. riding around with your knees coming up to your ears all the time just can't be that great.
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".. riding around with your knees coming up to your ears all the time just can't be that great."
Made me chuckle!
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Yesterday's workout:
Squats 5x5 @ 130. Couple ugly reps but mostly pretty solid.
Seated OHP 5x5 @ 55. Felt hard but not like I was dying.
Deadlift 1x5 @ 155. I think I might hit bodyweight before I hit a wall in deadlifts!
Question for those who've been doing this longer: I still have a lot of weight to lose, and my loss has slowed to an absolute crawl since starting SL. I can't just blame holiday water weight at this point, the scale is just barely moving despite being in a deficit (I don't log every single day but I am 100% I am not overeating by 3500 cal a week). Do I need to go for a higher deficit? Add some cardio? Sacrifice strength gains for weight loss? Be more patient? Getting frustrated that the scale's not moving and my clothes aren't fitting much differently. More defined shins and forearms are nice and all, but not really my problem areas.1 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 95
OHP- 1X5X45/50, 5X5X 55
DL- 1X5X95/105/115
Kettlebell Swing
GobletSquats- 3X5X30
Russian Kettlebell Swing- 14X10X30
40lbs loss by May 27th Challenge
Exercise daily and stay under calories.
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".. riding around with your knees coming up to your ears all the time just can't be that great."
Made me chuckle!
*kitten*-to-grass cycling . . . yeah, no. i stopped at the rec centre after work today, but there was just not no way. after 90 minutes of mobility type stuff and kettlebells etc, still no sign of ever being able to buy a bench or get in a rack, so i'm just sitting at home plotting how to get myself weekly massages until all this mess settles down.
the [hah] local college of massage therapy used to charge 30 bucks for a 'practicum student' massage, so i looked them up and almost swallowed my pen when i saw they now sell some kind of pre-loaded frequent-flyer card that drops the price to FIFTEEN. fifteen bucks for a 60-minute massage!! okay, it's students and okay, you have to play your side of the deal by spending some of that time on assessment etc, but even so.
there's a chance it was just a last-month promotion thing, but i'm calling them tomorrow anyway. and if that card is still going ima buy me that card and just make a project of finding out what happens when you go get a massage every week for two months.
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Bench Day
band pulls 3x12
bench 2x10 @ 45, 1x10 @ 65, 2x10 @ 75
close grip paused bench 1x6 @ 45, 1x7 and 1x10 @ 55
incline bench 2x10 @ 55
standing calf raises 2x10 @ 90
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Today's workout
I pulled my back on Monday, hoovering of all things lol so decided to deload slightly on squats to see how it was.1x5@65lbs,85lbs then [email protected] felt fine thankfully.
Bench 1x5@45,55 then [email protected] time at this weight.was a struggle at the end so will stay at this weight next time.bench is my favourite lift at the moment ,something clicked with form a few weeks back and I've been able to increase weight regularly.
Rows.1x5@45lbs [email protected] never feel easy.4 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 30
Russian kettle bell swing-28X 10 X 30
40lbs loss by May 27th Challenge
Take a Walk every day!
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Chatted with a guy in the gym today who said the reason Wednesdays are so busy is because it's "leg day". Ahh, university gym. There were like 100 men in that weight room tonight.
Squat 2x5 @ 45, 5x5 @ 90
Bench 5,5,5,4,5 @ 55. Grabbed a spot for my last set and crushed it. Must have been an adrenaline spike from talking to strangers...
Row 5x5 @ 606 -
Shoulders
military press 2x10 @ 40 and 2x10 @ 50 with the fixed bars
side lateral db raises 2x10 @ 10
"hammer grip" db raises 2x10 @ 10 - I don't quite know hammer grip yet so it was more like front raises
bent over db raises 1x10 @ 10, 1x10 @ 5 - 10 was tough and my shoulder mobility isn't the best so tried to get better range of motion
Not sure how I feel on this whole shoulder day. Will ponder some things.5 -
Yesterday: a messy schedule didn't allow me a lot of time. Managed to do squats and bench press and that was it.
Squats: 1 x 10 @ 45 lb (still watching form), 1 x 10 @ 55 lb, 3 x 5 @ 70 lb I could probably do more
DB bench press - 1 x 10 @ 27.5 lb dbs, 4 x 5 @ 30 lb dbs1 -
Hi all. I'm back after a long hiatus and am starting up SL again. Hopefully I can see some kind of changes in my body this time around as long as I keep to my macros.
yesterdays workout
Squats: 5x6 @60 lbs.
Overhead Press: 5x5 @50 lbs. Not the greatest form on my last set but finished.
deadlifts: 1x5@ 80 lbs.
I know I can do more weights on squats and deadlifts but I'm taking it easy this time around. A few weeks ago, I strained my glutous muscle/tendon/periformis so don't want to start hard.2 -
I did Make a March thread!
https://community.myfitnesspal.com/en/discussion/10523096/m-ar-uch-lifting-is-good-for-you#latest0
