Workout check-in: You all deserve a (p)real good hand of applause! :)
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fanncy0626 wrote: »
How do you find the time to take those walks like, every single day? I'm lucky to fit in 1.5 miles on my lunch break
Anyways, today was off from the gym, but ON for striking some pavement to get back into running. Shredded in 7, prep week workout (to see if my adductors can handle sprints yet. Judging by the way they feel right now? It's borderline)
4x 60 yards build-ups (start at moderate speed, finish sprinting)
1x 100 yards sprint @ 80%
1x 80yd sprint @ 90%
1x 60yd all out sprint
then I jogged for about 5 minutes to make it back to my apartment, and did the KB meta-strength Rx
2x4min AMRAP, 2 min rest in between:
1 arm KB squat clean thruster x4/arm (35lbs KB)
I did 3 rounds and a half + 1 on the right, then 4 full rounds on the 2nd go. Added 3 reps on right to even out.
All in all, about 42 minutes of work, 447 cals burned. Not a bad ratio
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@krokador I am old! I am retired and have a German Shepherd that needs to expend his energy as well. At my age my goal is to be the next Ernestine Shepherd. 1
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@jen_092 I also agree with the slow and steady approach.
I may take a week off SL because of the slight hip tendinitis and back pain I was experiencing last week. My glutes are one of my weaker muscle groups often leaving my quads and hip flexors to do the work at the expense of my knees and hips.
Going to try to get back into climbing this week instead.1 -
Long day yesterday since I got stuck cashiering in wine&spirits because the one who works over there called out. We had two on the floor who were both under-aged, so we didn't have many options for who could to cover. Though it's one department where I do not much since I don't know it and even less after they did the reset on the whole department. I didn't even really stock so had some slow times where I studied instead, which the manager didn't mind since I need to get a test date done and get certified for work.
I went to the gym after work since I had a parking spot already and wanted to get a little cardio since didn't get to spend my shift moving around doing stuff.
Upper Accessories
wide grip bench - 2x10 @ 45, pause 3 count 1x8 @ 55, 1x8 @65 and 1x5 @ 70
hack squat calf raises - 2x25 @ 90
tricep pushdown - 3x10 @ 70
face pull - 2x10 @ 70
overhead tricep extension - 2x10 @ 40
single leg cable kickback - 2x15 @ 22.5
walked on treadmill 45 minutes at 5 incline and 3 speed and 15 minute cool down3 -
Squats 3x3 @ 162
OHP 3x5 @ 67
Deadlifts 1x3 @ 1673 -
i, um, thought the long weekend was the one we just had. got brought back to reality at 9:15 by the city garbage truck going by.
needless to say, it's a gong-show-y day and no kind of lifting was done.0 -
Taking a squat break.
5x5 OH 50
1x5 DL 175 (1x5 95, 115, 135, 1x3 155)
Also did a 1h spin class.1 -
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-36X7X 35
40lbs loss by May 27 Challenge
Buns, Guns and Abs challenge.
45 squats
10 push-ups
45 leg lifts
April move your @$$ Challenge
I am going to be at my husbands food show today. And I will be walking for around four hours. Will have to figure out the mileage later.
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I was in a hurry yesterday, my DLs were 1x5, not 1x3. Bc you know, it matters so much to a bunch of internet gym rats
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Upper Hypertrophy Week 2 in the books. I'm def fiddling with the exercises here and I'm liking this set-up a lot more than the original program, haha
Incline DB Bench Press 15x10, 20x12, 25x12, 30x12, 30x12, 32.5x10
(superset) Incline DB Row **same as above, except 12 reps on last set
Cable crossovers 15x12, 15x10, 15x8, 10x12 (love these for chest. Mucho better than flyes! But my strength on these dwindles quickly xD)
straight arm rope pulldown 30x16, 45x16, 50x12, 55x10
(mid back, wee bit of triceps, rear shoulder stability! All in one!)
2DB squeeze overhead press (its an odd one, but squeeze 2 DBs together at face level, then press overhead. Point is to target the side delts. It worked... somewhat okay. It was experimental instead of lateral raises)
12x12, 15x12, 15x10, 1 25lbs DB x12
Overhead triceps rope extension (from ground) superset with rope hammer curls
35x10/12, 30x10/10, 25x12/12, 15x15/15
And cable crunch 90x16, 105x16, 120x16
I'm so sore from yesterday's sprints I fear i may have to postpone tomorrow's leg day and do some yoga instead. I'll still get up early, though!3 -
Upper Hypertrophy Week 2 in the books. I'm def fiddling with the exercises here and I'm liking this set-up a lot more than the original program, haha
Incline DB Bench Press 15x10, 20x12, 25x12, 30x12, 30x12, 32.5x10
(superset) Incline DB Row **same as above, except 12 reps on last set
Cable crossovers 15x12, 15x10, 15x8, 10x12 (love these for chest. Mucho better than flyes! But my strength on these dwindles quickly xD)
straight arm rope pulldown 30x16, 45x16, 50x12, 55x10
(mid back, wee bit of triceps, rear shoulder stability! All in one!)
2DB squeeze overhead press (its an odd one, but squeeze 2 DBs together at face level, then press overhead. Point is to target the side delts. It worked... somewhat okay. It was experimental instead of lateral raises)
12x12, 15x12, 15x10, 1 25lbs DB x12
Overhead triceps rope extension (from ground) superset with rope hammer curls
35x10/12, 30x10/10, 25x12/12, 15x15/15
And cable crunch 90x16, 105x16, 120x16
I'm so sore from yesterday's sprints I fear i may have to postpone tomorrow's leg day and do some yoga instead. I'll still get up early, though!
So much of the stuff you talk about sounds great, and I am always feeling like I lack creativity and inspiration on the lifting side. However, I am also left wishing that I had visuals for a lot of the activities you mention. Although, now that I type this, it sounds weird. But you do make me think!!1 -
So much of the stuff you talk about sounds great, and I am always feeling like I lack creativity and inspiration on the lifting side. However, I am also left wishing that I had visuals for a lot of the activities you mention. Although, now that I type this, it sounds weird. But you do make me think!!
For the most part, a quick search on youtube should provide said visuals fairly accurately. Maybe not the squeeze overhead press, that one I got from some obscure newsletter lol. But if there is a specific exercise you'd like more info on, feel free to ask!
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Today was the first time I went to the gym since getting sick (the last time was a week before last Friday).
Barbell rows 3 x 10 @ 60 lb on the last set, I thought my stomach was sticking out so I pulled it in. Yes, wrong thing to do. I felt a spasm in my lower left back. I straightened up with no problem but knew something was wrong.
Attempted OHP but felt a bit of back soreness so I stopped it.
Then close-grip lat pulldowns 3 x 8 @ 70 lb
Leg extensions separate legs 1 x 12 @ 40 lb for each leg, 1 x 12 @ 45 lb for each leg, 1 x 8 @ 50 lb for each leg, then 1 x 8 @ 55 lb for each leg
DB bench press 30 lbs - 1 x 8, 1 x 7, 1 x 7, 1 x 5
Did not want to chance squats with my back acting up.
Bugger!3 -
Did not want to chance squats with my back acting up.
Bugger!
good call, but it's so frustrating to be constantly stopped. i FINALLY went to the gym, and i had my squat shoes. good thing, because 'denial' is going around 5 days of the work week with those shoes in your bag and never taking them out. the gym was busy but i lucked into a rack at just about the right time, and got my bench done as well. it's 5's week.
bench 50/60/70. i have had so much aftermath from that neck thing that tbh this was too heavy for me. but not so much too-heavy that i didn't get 6 reps with it.
squats were routine, actually. same ol' 'well, they felt pretty good but who knows what my form was like for outside people'. on squats the aftermath thing that i've got right now is a biceps femoris that just will not quit on the same side where my s.i. used to be locked. so i dind't know what would happen, but the nice thing was that my front squats are back. it's still so easy for me to drift off-form though, so i took it to 65 and stopped it right there. front-back supersets of 5, for 3 sets.
gave away my massage card to a colleague today. she needed it, i didn't. and i was honestly getting tired of the trek out there and back every week. still, i feel sort of like you do when you do things like that. like, really, i don't want to be going for any more massages. but i guess i'm a little apprehensive about what it will mean that i'm taking a break from the whole massage thing.1 -
squat - 2x10 @ 45, 1x10 @ 95, 1x8 @ 135, with belt 1x5 @ 165 and 2x5 @ 185
overload - 20 count @ 255
single leg curl - 2x9 @ 40
leg extension - 2x10 @ 70
single leg press - 3x10 @ 30
leg press (for fun) - 1x10 @ 1803 -
Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 85
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-20X7X 35
40lbs loss by May 27 Challenge
Buns, Guns and Abs Challenge
45 Squats
10 push-ups
45 leg lifts
April move your @$$ Challenge
I am going to take 2-2 mile walk today.
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hamstring slowly improving. i'm doing my homework and trying not to re-irritate it. i had a strong ride to work but found myself out of gas when i stopped at the gym later to do 5x10 for ohp and deadlifts.
i did SOME by 10 of each one, but not five.3 -
I don't have any progress to report with lifting. I strained my groin at soccer tonight. Left side, same side as the hip injury from earlier. I'm getting really frustrated with my body. A small part of me wants to stop trying to be active because I didn't have all these aches and injuries when I was just being sedentary. I know that's wrong, but in this moment I am so, so frustrated.1
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Bench session after work.
band pull apart - 3x15 with yellow band (need to get the medium one out)
bench - 2x10 @ 45, 1x8 @ 75, 2x5 @ 100
closed grip bench - 1x8 @ 45, 1x8 @ 65 and 2x4 @ 85
incline bench - 1x8 @ 45, 2x5 @ 70
rotary calf - 2x20 @ 172
35 minutes on treadmill at 5 incline and 3 speed and 5 minute cool down decreasing incline
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I don't have any progress to report with lifting. I strained my groin at soccer tonight. Left side, same side as the hip injury from earlier. I'm getting really frustrated with my body. A small part of me wants to stop trying to be active because I didn't have all these aches and injuries when I was just being sedentary. I know that's wrong, but in this moment I am so, so frustrated.
Being sedentary for a while is typically the main reason people ARE getting these injuries! Groin/hip stuff is tricky and sucky, I can def vouch for that. My piece of advice for dealing with it is: have a mobility routine that you perform not only before exercises, but on off days for maintenance (where you DO warm-up the adductors to a degree, and perhaps the hamstrings and glutes to wake 'em up. Cossack squats are a staple in any of my warm-ups because I know I have a weakness there)
https://www.youtube.com/watch?v=qd5q5SYszYg
And 1 leg RDLs are also a great way to get your system woken up with stability, some core work, balance, AND glutes + hamstring (you can add a reach to your hand with your leg to emphasize that. Don't just try to kick, though, control!) Good mornings can also help.
Okay, I'm super late for leg day. I can't rationalize skipping the gym today, so off I go!2 -
@krokador thanks for posting that video on stretching for Jen! I need to do the stretching as well. I like the way that he combines his stretches!
Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-36X7X 35
40lbs loss by May 27 Challenge
Buns, Guns and Abs challenge.
50 squats
12 push-ups
50 leg lifts
April move your @$$ Challenge
I am going to walk at least 2-2 mile walks today. It might rain but better than -40 F with ice and snow!
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Today was sort of a quickie, aside from having to fiddle with my ATLAS tracker cuz I'm trying to teach it my moves. Perhaps doing so on heavy work sets is not the best way to register good form, though xD
Front Squats
35x5
45x8
65x5
75x12
80x12
85x12
65x8
Romanian deadlift (first time doing these since the lower back spasm that started my downward spiral)
45x10
65x15
75x15
85x15
90x12
No twinge in lower back, so I'll knock on wood. My grip was challenged more than anything there! lol
Barbell alternating drop lunges
45x6
50x8
50x8
45x10
legs were on fire, had a little bit of extra time, but most of my KB rx for the week are super leg heavy. I'm still recovering from the sprints the other day, so I went with:
10 min of easy pace Turkish Get-Ups, 3/side at once
made it through 5 rounds on each side with a 25lbs DB
Really, really need to buckle down and do my mobility work before I get hurt again, though >_> It's easy to skip when there's nothing wrong, but I know if I don't keep it up te issues creep up again.
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Squats 3x3 @ 165
Bench press 3x5 @ 92
Wretched rows 3x5 @ 102
I'm ready for a couple days off and a little deload! Unfortunately, part of the travels of the weekend is for a funeral (my grandmother passed away), but taking a couple days off from lifting will feel nice. When I get back, I'm toying with the idea of asking my trainer to help me start working toward pull ups to replace rows.1 -
@krokador Thank you so much for the helpful tips. I will be sure to come up with a routine!
Before my soccer games no one else does any warming up. I did some butt kicks and high knees but felt like everyone was staring at me (they probably weren't). Wait til they see me next week!0 -
A small part of me wants to stop trying to be active because I didn't have all these aches and injuries when I was just being sedentary.
made me laugh. yup. i know the lip service, but you hang around with any serious powerlifters and when they aren't busy preaching the bulletproofness of being a lifter, they're one-upping each other on injuries. to tell the truth, i don't know if one is any better than the other since you can only walk one road at a time. but i lift because i like it, so i guess i'm down for the extra maintenance stuff.
i like the agile 8 series. not saying i do all of it every time, but once i got the hang of the glute-activation part of them, the hip circles are dramatic for cleaning up 'mice' in my hips. also added the shinbox switches lately, which i got from my weekly-massage experiment. switches from a sitting position are less violent than the mma stuff, and i trust them more right now because i can control the amount of force i'm asking my hips to deal with.
i'm not a fan of clamshells, but i do use a theraband round the knees and do lateral crab walks as a go-to as well. apparently i border on hypermobility in the hips, so a lot of my stuff comes from the ball being sloppily seated in the socket. the theraband is my go-to for re-settling them in a better alignment when i just can't get rid of the catches and clicks.
not lifting today. i biked though, so there's that.
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Shoulders
ohp - 2x10 @ 45 and 1x6 @ 65, push press 1x2 @ 65 and 2x6 @ 75
side lateral raise - 2x10 @ 12.5
front db raise - 2x10 @ 12.5
bent over raise - 2x10 @ 10
leg raise - 2x10 @ bw
dry sauna for 15 minutes
60 minutes on treadmill, almost all at 4 incline and 3 speed while reading ptce prep book
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Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X 45/50, 5X5X 55
DL- 15X 95/105/115/120
Kettlebell Swing
GobletSquats- 3X5X35
Russian Kettlebell Swing- 20X7X35
40lbs loss by May 27 Challenge
Buns, Guns and Abs 30 Day Challenge
55 Squats
Rest day push-ups
50 leg lifts
April move your @$$ Challenge
I am going to take at least 2-2 mile walks today.
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canadianlbs wrote: »A small part of me wants to stop trying to be active because I didn't have all these aches and injuries when I was just being sedentary.
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i'm not a fan of clamshells, but i do use a theraband round the knees and do lateral crab walks as a go-to as well. apparently i border on hypermobility in the hips, so a lot of my stuff comes from the ball being sloppily seated in the socket. the theraband is my go-to for re-settling them in a better alignment when i just can't get rid of the catches and clicks.
I hear you! I hate trying to get stronger and only getting injured. Is my body saying that it wants to be weak? I feel like an injury is my body's way of saying "You're not supposed to be strong, you're supposed to sit quietly in a corner and read a book" f--- that for a game of soldiers. My husband doesn't call me "the jumping bean" for nothing.
My physical therapist had me doing clamshells and crabwalks when I had hip and hamstring issues. I don't have hypermobility but my pelvis is slightly rotated (left hip bone juts a bit forward of the right hip bone) and I had weak glutes, so my hamstrings did too much work.
Yesterday:
Arnold presses 2 x 10 @ 5 lbs warmup, 2 x 10 @ 10 lbs, 2 x 10 @ 12 lbs. Deloading to work on shoulder form.
Bicep curls 2 x 10 @ 10 lbs, 2 x 10 @ 12 lbs
Pushups 4 sets of 15
Also had a sports massage to work on my back. The therapist also worked on my shoulders, upper corners of my pecs, glutes (piriformis tightness), tensor fascia lata, and hamstrings. I'd also had left hip issues and the glutes and TFS work was for that. The tight spot in the lower left quadrant of my back is probably affecting the left hip too.
Today: swimming. Crawl stroke for the first time since my shoulder has recovered. Could probably have swam a couple of months ago but didn't get around to it. How do I juggle all the various things I like to do (running, arm crank, lifting, swimming, etc)?0 -
today was another object lesson in 'and this is what food is for, folks. and water.' i spent most of the day sleeping, which was greeeeaaaaattttt in itself. but didn't eat anything much as a consequence, and didn't drink water as well. t-day workout really showed it. i had press at 50/55/60 and deadlift at 120/135/160 or something for fives, and it took three separate sets of 2, 2 and 1 to do the top set of presses. and on the deadlifts i just stopped completely at three.
the thing was, i felt strong the whole time so i'm not worried about it. it was just that the gas wasn't there.
edit: i put on my theraband in the house and then walked to my car wearing it and drove down there wearing it too. during the drive i did an experiment and shifted it to below my knees, and just blew my own mind with the difference in what that targets. i still like it above the knees for glute medius, but once it crosses your knees it's like it hits you in a whole different zone. more like the deep epicentre of your 'real' hip joint.
lent it to our marathon runner who's been struggling with glute activation and made the same suggestion to her. it was fun to get to actually watch as her own mind blew up. i had to watch her closely to make sure that i got my band back 0 -
Glute activation is a huge problem! My PT had me doing clamshells when I had really bad runners knee.
I took a few days off SL and did 1.5h of climbing on Tuesday and another 1h on Thursday. My forearms feel much better now. Will try to do light squats and upper body to round out my SL week 8 tomorrow!1
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