Feb Daily, again and again! (And again and again...)
Autumnfilly2005
Posts: 232 Member
I was trying to go for a groundhogs day theme, you know that movie with Bill Murray?
Anywho...
Friday workout A
Squats 20 5x5
Bench 20 5x5
Rows 20 5x5
After failing spectacularly on everything my last workout, I decided just to start over with the bar weight. That's what I did in the past, and I got much better results, even if it takes me longer to get heavy weights on there. Technically my bench I never failed at, but I decided to start over there as well just to try and keep things even.
Anywho...
Friday workout A
Squats 20 5x5
Bench 20 5x5
Rows 20 5x5
After failing spectacularly on everything my last workout, I decided just to start over with the bar weight. That's what I did in the past, and I got much better results, even if it takes me longer to get heavy weights on there. Technically my bench I never failed at, but I decided to start over there as well just to try and keep things even.
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Replies
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And again!
Better day of training today. Maybe cuz it's the last one before going on a week-long vacation and I will likely not get to lift weights (although I *will* write myself a bodyweight plan while waiting at the airport tomorrow, for the whole week, so I don't end up doing NADA for 8 days straight and hating myself for it.)
Deadlift & OHP (3+ week)
Deads: 165x3, 185x3, 215x7, 165x15 (or 8? I can't Math, count, or memorize today o.o)
OHP: 65x3, 75x3, 82.5... no wait, 92.5x4, then I did 82.5x6
like I said, can't math. 10lbs extra on OHP def shows. But I still got my 3+ reps all in even so, so definitely a win there!
2nd part of the workout was somewhat more mellow. EMOTM x18
Minute 1: 5 2 KB/Db power clean (30x2, 35x4 rounds)
2: floor KB/DB presses x10 (1st round @30, 35 for the rest)
3: 2 KB/DB front squat x5 (3 rounds @30, 3 rounds @35)
3rd part kinda sucked... lol
5 min AMRAP, ascending ladder (1, 2, 3, ...)
- burpee to target
- knees to bows
got 6 rounds and 5 burpees. I think to a certain degree I get in my own way with these sometimes, where I absolutely want to do strict burpees as opposed to really getting as much work in as possible. Something to ponder on for the future.
I'll have wifi access during the week I'll be gone, btw. So something *is* wrong if I don't show up in here for a few days! lol (Like I said, I WILL workout. So if I don't report, get on my *kitten* about it, m'kay? Thanks!)
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K, I did it, a for real workout. Kind of. This is maybe one I should keep in my rotation as it’s full of *kitten* I’m bad at.
Super set x 4
15 face pulls @70, 15 dB lateral raises @5, 15 front raises @5
Bench
10@45
10@65
5x8@85
Incline dumbbell bench
4x8-15@20s
Was written for 30s, but uh no.... got 15, 15, 13, 13
Seated dumbbell military press.
4x8-15@10s
Was written at 20s, I:tried 15s, and just wussed out after that. Got 12,12,11,11 I think that seated bit takes a lotta oomph out
Rope tricep extensions 3x12-20 @50
I got 17 across all sets I think
Got talked into more darned wall balls too. I was Told I looked way more “coordinated” at them today. I told them I would hope so, because I didn’t hardly have use of my left foot, and it certainly wasn’t connected with the ground the way I was used to the other day. They taped the ankle/foot the same today, but one I’m more used to it now, and two, wasn’t near the fiasco to get it there, so hurts way less.
5x15 w/8 lb ball.
Did wuss out on core. But... I did do the rest... are wall balls justification for skipping planks?
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They taped the ankle/foot the same today, but one I’m more used to it now, and two, wasn’t near the fiasco to get it there, so hurts way less.
this is hopeful. i'll cross my fingers.
i went to t-day and thought i did pretty much nothing much, especially since the hip abduction came all the way down to 2.5 pounds at best. but this morning every step i take doms-es me exactly in the side of the hip, so i'm hopeful too because a) it's exactly the phase of a step where they say glute med and min have to kick in to stabilize you, and b) it does [hope hope hope] feel more like doms and not much like the whole tendon madness.
i took a padded baseball to the kitchen wall yesterday for the area . . . not in the glutes at all, actually. in the q.l. and obliques. turns out i have some pretty mad trigger points way up near my ribs, so maybe sorting some of those out has had this brand-new effect. bodies are endlessly fascinating. i swear, if i suddenly got stupid rich i would quit working and just lie around on the foam roller experimenting with mine.
i also tried out a single set of ohp, for the pointless reason that it's been six weeks since i even went into a gym. someone else was pressing so i jumped in for a set and i think i managed 40 pounds fairly respectably. it was a nice little piece of ego-placation, even if it wasn't a real workout.2 -
So I'm back after a weeklong hiatus. Last week I had some intermittent muscle spasms in my lower back and shoulder that were pretty painful and I didn't want to squat or DL on them so I started running again instead, about 10 miles over 3 runs last week a pretty slow and smooth start.
Restarted on Tuesday for my last workout of January
1/31
5x5 squats 125, still feels heavy.
5x5 OH 55 - felt relatively easy, time to move up!
1x5 DL 165 - over bodyweight!
So I went to the gym yesterday and started to work out. Did 53 squats 125 then felt lightheaded from lack of sleep so abandoned squats for safety. Tried to start rows but wasn't feeling it so went home.
Restarted this morning.
5x5 squats 125 - still working on not leaning forward and not holding my breath on the way up
5x5 bench 65 - trying to modify my grip from wide to narrow and keep my elbows tucked in to work more on my triceps which are weak as hell.
5x5 row 75
On the 2018 goals I wrote my goal for February is to hit 135lb squats. Hoping to go up by 5lbs next week.1 -
So, I once again wouldn't really call what I did a "workout." I have been avoiding squats. Like, REALLY avoiding squats. Between the usual level of wonky ankle, and the way they keep taping it up. I have not been convinced that it will be under me, and stay under me. Nor am I convinced I will have the right mobility. So, rather than being a grown up and finding out, I have taken the avoidance rough.
Today, I was supposed to go across the state for work, and got called to turn around half way there. So, I am home tonight when I wasn't supposed to be. So, instead of being a grown up and going to the gym, (noticing a pattern here?) I stayed home.
But, I did squats. Just to prove to myself I could. Even after a PT and tape session.
So:
5 @ 45
5@ 60
5 @ 70
5 @ 80
5 @100
That was it. But I did them. And I think they were ok. I think they may have had a bit of forward lean, which means I need to work on squat therapy more. But not too terrible given I haven't done them in almost 2 months.
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Today's workout
5x5 squats 130 - surprisingly not terrible. May be feeling up for the 45 plates later this week. I think 135 is my PR for squats which I set in the spring.
OH 60 - heavy but doable.
DL 175 - finally hit my PR for DL from the spring!! Hope to surpass it soon
Finally glad to be back where I started!! Ready to smash some PRs!!!
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Reporting in so I don't get called out xD
It's really hard to be away from home, and not have a dedicated place to work out in or a schedule to do it. But between fears of damaging hotel property (not mine) and all the processed food making me feel a good bit sluggish, I did get this nice lil set-up in. The beauty of it is: all you need is a timer, and a resistance band.
8 min AMRAP
- 3 shoulder tap push-up / side
- 6 plank knee tucks (if you can jump, do both at once, if not, 1 leg at a time works too)
- 9 sit-ups/crunches
- 12 bodyweight squat
I got 4 rounds and 6 knee tucks in. The push-ups got to me first.
Few mins of rest then same principle
- 3 pike presses (I should've elevated my feet, these felt easy)
- 6 sit-outs
- 9 superman hold band pull-aparts
- 12 alternating drop lunges (so 6 a side)
Gave me a nice little soreness and I felt physically awesome when I finished. I just wish I wouldn't've had to fight anyone to get the workout in. Will try to get a bit more in. I did plan a ton of workouts that I can do in here, but none of them meet the wife approval of what can be done in a hotel room
I had goo intentions 
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I have a massive cold that is kicking my butt so I haven't been to the gym in a couple of days.
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Monday 2/5
Squat 25 5x5
OHP 20 5x5
DL 20 1x5
Everything is ridiculously easy, but I feel like I need the encouragement after my disaster last month. Still seem to be struggling with the depth of squat, I'm trying to remember to stretch after the workout, because my legs feel tight when I get low.
Wednesday 2/7
Squat BW, 30 5x5
Bench 25 5x5
Row 25 5x5
Body weight squats do seem to help me limber up and get better depth, even though the weight I'm doing is crazy easy. Bench is probably my favorite workout, though it's a little hard when I lay down on the bench and my new puppy comes over to investigate my face.
Friday 2/9
Squat BW, 35 5x5
OHP 25 5x5
DL 30 1x5
I am guilty of playing with my puppy between sets. That's still resting, right? Mostly we throw the kong around, and I yell at him to get away from the dangerous part of the garage. Very very easy week. Squat increases the fastest, so I'll see if going back to just the bar helps while getting to some heavier weights in the next couple weights.1 -
I haven't been in the gym for 3 days now because of this nasty cold that I have. I have been doing some body weight stuff at home but not much. I was able to do 20 consecutive push-ups yesterday which I haven't been able to do in I don't know how long.0
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Logging yesterday's workout:
5x5 Squats 135 - my PR from last year. Still a little tough and struggling with depth
5x5 bench 70 - also PR from last year. First time I completed the 5x5 though.
5x5 row 80 - not bad at all.
Will stay at these weights for squats and bench next week.
I've also still ramping up my running mileage. I've run about 7mi so far this week. Will try to run another 5 or 6mi by Saturday night so I run about 12mi this week. I'm currently watching over a friend's house and run commuting to their house about 2mi every day so next week I will be running I hope about 20mi.1 -
Finally back...had to take a week off bc you're not supposed to lift heavy while having an early miscarriage. I probably overdid it a little coming back but I wanted to feel a bit normal after a rough week.
Squats 3x5 @ 125/135/145
Sumo DL 3x6 @ 115
TRX skaters 3x20
TRX bridge to knee tucks 3x10
TRX curtsy squats 3x20
And lazing for the rest of the day bc that took it out of me.2 -
Back home, was hoping for a gym sesh this morning but freezing ice made sure that was not an option this morning by delaying my flights all the way into getting me home at 10:30PM. I needed to fix lunch, care for the cats, put some stuff away and all that this morning, on top of needing sleep, so, yeah.
On thursday, I think? I got a 24 min EMOM of
1- 2/2/2 tempo push-ups x4 (2 rounds were 5)
2- R leg split squats x10
3- bent-over band rows x15
4- L leg split squats x10
(so 6 rounds total)
On saturday i did 1 round of mobility/stability exercises with band pulls and windmills and 1 leg RDLs and stuff.
I am thinking of trying the xfit open 18.0 workout tomorrow (21-15-9 DB snatches @35 & burpees over DB) to grind the rust outta me. On top of squats and the next 35x3 workout. Shooting for sub 10 minutes, because that's how out of shape I feel, lol.
Officially registered to an OCR in august. It's time to get serious again.
I gotta say, eating crap and packaged foods for 2 weeks straight is making it very appealing to start cooking my own healthy food again xD1 -
Sorry to hear that @amyinthetardis, hope you feel better soon.
Good luck with the OCR @krokador
Yesterday's workout:
1.5mi run for WU
5x5 squats 135
55554 OH 60
1x5 DL 1800 -
Umm so, I actually kinda did a real workout. This will probably hurt tomorrow.
Squats
5 @ 45,
5 @ 60
5 @ 70
5 @ 75
5 @ 85
5 @ 100
7 @ 100
These went way better than they should have. PT was not a happy place today, and apparently it was obvious at about 70lbs I didn’t have much faith in the ankle. So one the trainers put plates under my heels after that, which I faintly remember the pt telling me to do. Oops
Leg press
3x10 @ 100
Walking lunges
3xdown and back w/20lb dumbbells
Glute bridges- I can’t believe trainer put these in a program. I feel violated. Ugh- on the bright side one the still current trainers was man enough to demonstrate hehehe
They also had me do it with a plate in my lap instead of a bar, which seemed less awkward because bits had coverage that a bar doesn’t offer.... but still
3x10 @ 35
Wall balls
5x15 w/8lb wall ball
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I was quite anxious about this one. Didn't get as much done last week as I wanted to so I knew I would be rusty, but I also really wanted to get back at it and just couldn't yesterday due to flight delays getting me home at 10:30.
Squats
45x5/5 (I like to use the empty bar and do 5 slow, paused reps, 10 good mornings, 15 calf raises and then 5 speed reps)
75x5, 95x5, 105x3, 135x5, 152.5x3, 170x3, 135x8
5 min AMRAPS (~2 min rest between each)
- 1 leg rdl with 30lbs KB x3/leg
- pike presses with feet on 12' box x3
Got 6 rounds
- strict band assisted pull-ups x3 (red & black for 2 rounds, rest all bands)
- KB offset step-up @30 x 3 /leg
5 rounds (last 3 step-ups on left were after beep)
- TRX rows x3 (feet past anchor point)
- close grip push-ups x3 (3 rounds) / TRX triceps extensions x3
7 rounds and 3 rows
3 min AMRAP Pull-up doubles : 6 doubles increasing assistance every 2 sets, and 1 single
Was hoping to do 18.0 (db snatches and burpees, 45 of each total) but I just wasn't feeling it, so instead I did a burpee EMOM, 5x5. Gonna try to progress that into Open season and hopefully 18.1 will not be a burpee fest so I can re-acclimate to them >_<2 -
Today's workout.
1.5mi run for WU
5x5 squats 140
53552 BP 75 - decided to push myself on bench since I had my friend spotting me.
5x5 row 85
0.5mi run for CL1 -
Well... for the first time since before Christmas I’ve made it to the gym twice in a row!!
I am not convinced I like my current programming. Which is code for “it sucks balls, and is therefore probably very good for me.”
Bench day
Bench sets alternated with pull-up sets all pull up sets were 10 with big purple band, but they got uglier as time went on
5 @ 45
Pull-ups
5 @ 55
Pull-ups
5 @ 65
Pull ups
5 @ 70
Pull-ups
5 @ 80
Pull-ups
5+ (got 13!) @ 90
Pull-ups
I was mad at the “only” 90lb final set there, till I saw how this was actually working.... then I wasn’t sure I was going to get more than 5 by the time I got there.
Dumbbell bench press
3x10 @ 30s
Chest supported, dumbbell rows- sound simple, my brain struggled with them.
3x10 each side @ 35
Rear laterals - once again demonstration seemed simple. And then I tried it and had to go down to baby weights.
2x20 @ 5s
1x20 @ 10s
Should have stayed at the baby weights but ego got the better of me. Last set was kinda 15, pause 5 more
Kettlebell swings
5-6 x 15 @ 35 (I lost count of my sets so I did one more to make sure I wasn’t cheating
Yoke push
5x down and back @ 230
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First work out of February. Thanks to viral flu. Had to de-load a bit. Feeling more tired than usual after the workout. However it went smoothly during the lifting!!
February Weightlifting
Goal: 10 times ( 3 tim/wk)
Done: 1 /10
14/2/18
Set A
Squat 5x5 27 kg
Bench press 5x5 24.5 kg
Barbell rows 2x5 3x10 30 kg
Pull down 10×3 20 kg
Pull in Seated 10×3 20 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg2 -
It was one of those sluggish, no energy type of morning. I was looking forward to the gym but I would be lying if I said I wasn't dragging my feet through it.
Still pleased with what I got done. I wanted to quit, but I just bought a tshirt that says "We Don't Quit", so I really didn't feel like I had a right to!
Bench
45x8, 65x5, 80x5, 97.5x5, 110x3, 122.5x5, 95x10
P. Rows
45x8, 65x5, 75x5, 95x5, 105x3, 120x5 (last 2 were pretty ugly, though), 95x10
rows are startign to catch up to bench! Wee! (Even though right side felt so much heavier than left. I doubled check like 5 times to make sure I had the right plates)
every 30s x 5 minutes setups
1) 2 DB hand power snatch x4 (2x25lbs)
2) 2KB hang clean and press x3 @ 30
3) 2KB hang squat clean x3 @ 30 -- this one was awful. I'm sore from yesterday. hang squat cleans are like a kb swing into a clean into a squat. The core gets rocked something fierce and the legs work a LOT. 30 reps in 5 minutes is actually quite a lot!
4 min AMRAP KB TGU @ 20lbs -> 14 total (7/side)
Yep. Tomorrow will be a rest day.2 -
First day back lifting after more than a week off because of sickness.
Got 5x5 at 95 pounds on bench so that felt good.
Squats 5x95, 5x115, 5x135, 2x155
OHP 5x5 65 lbs
Deads 5x145, 3x205, attempted 225
but it just didn't happen today.
5x5 assisted pull ups with the purple band.
So it was an okay gym session, not great but not terrible.0 -
@chichidachimp Thanks for the kind thoughts
My kiddo was sick this week so only two gym sessions before a work training weekend, but I made the most of it. Hit a major deadlift milestone for myself and had a gym buddy record me doing the lift. I've watched it a dozen times already. I'm so proud of myself!
Pause squats (3 sec pause) 3x5 @ 132
Bench: 3x5 @ 87
Sumo deadlifts: 1x5 @ 135, 1x3 @ 155, 1x3 @ 175, 1x1@ 195, 1 @ 200!!! Yaaaaaay!3 -
So, I was at work late, and have tons of things to do before leaving on a trip tomorrow, forgot my workout shirt, ankle hurt, still sore from earlier in the week, and really didn’t want to work out. But my attitude sucked, and I haven’t deadlifted in so long it’s beginning to psych me out... so I made myself go. And deadlifted in my work shirt But I skipped the conditioning bit. Maybe it will make for a nice quick get back from trip workout.
Deadlifts-that I think has been almost two months since I’ve done
5 x 85
5 x 105
5 x 125
5 x 135
5 x 155
3 x 175 (was supposed to be 5+ but this dummy didn’t think she might need chalk)
5x 175 (with chalk this time)
Rows
3x10 @ 50
Straight leg deadlifts
3 x 12 @ 65 (should be easy, but fml)
Face pulls
2x20 @60
20 @ 70
Screwy ankle is pissed at me. Which makes me worry that the progress I thought I was seeing was mostly from being a lazy slob and not from actual progress. Guess we will see what pt says tomorrow. It is moving better.... but really it’s just unstable and pissed over a greater range of motion from what I can tell. 0 -
Soo tired lifting day. Almost bailed...twice but I made it.
5x5 squats 140
5x5 OH 60
1x5 DL 175. Was supposed to be 185 but after one attempt when the weight didn't budge I decided it was time to go home.1 -
I was awake at like 4:15 this morning! What is this sorcery?! Haha! But then got caught up doing stuff and ended up going to the gym at the same time as usual... fail! lol
Let me start this one off by admitting that going straight into 5/3/1+ week after a week of no lifting was, perhaps, a bad idea.
Deadlift 45x10, 95x8, 115x5, 135x3
165x5 (was supposed to be 175 but plate Math I could not do!), 205x3 (double overhand here, too. Need to work dat grip!),
222.5x5 (!)
175x10
OHP 35x8 (after nearly knocking my teeth out on the first rep... WTF Mel?!), 45x5, 55x3
70x5, 77.5x3, 87.5x6 I think? I know I tried another rep and couldn't push it past my nose xD
70x9
So, CNS was friend, on to an E2MOTM x12 min (6 rounds total) of a nasty lil double bell complex:
10 swings
8 push presses
6 power squat clean (touch the ground every rep)
The squat cleans were basically the death of me. Struggled through them, but managed 4 out of 6 rounds with 2x30lbs, and the other 2 with 2x20lbs (gym doesn't have 25lbs KBs)
But I wasn't quite done yet! Plan said 4 rounds for time of 15 pull-ups and 15 HR push-ups. I made it through 2 rounds and 14 pull-up sin 10 mins, and called it a day.
My EH. VER. Y. THING. HURTS.1 -
amyinthetardis1231 wrote: »@chichidachimp Thanks for the kind thoughts
My kiddo was sick this week so only two gym sessions before a work training weekend, but I made the most of it. Hit a major deadlift milestone for myself and had a gym buddy record me doing the lift. I've watched it a dozen times already. I'm so proud of myself!
Pause squats (3 sec pause) 3x5 @ 132
Bench: 3x5 @ 87
Sumo deadlifts: 1x5 @ 135, 1x3 @ 155, 1x3 @ 175, 1x1@ 195, 1 @ 200!!! Yaaaaaay!
Amazing feat!! Congratulations! 0 -
February Weightlifting
Goal: 10 times ( 3 tim/wk)
Done: 2/10
16/2/18
Squat 5x5 27 kg 59 lbs
OP 5x5 24.5 kg 54 lbs
Dead lift 5x2 50 kg 110.2 lbs
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
Pull down 10×3 20 kg
Pull in Seated 10×3 20 kg
Dumbbell side raise 10×3 5 kg
Triceps extension 10×2 10 kg
14/2/18
Set A
Squat 5x5 27 kg 65 lbs
Bench press 5x5 24.5 kg 59.5 lbs
Barbell rows 2x5 3x10 30 kg
Pull down 10×3 20 kg
Pull in Seated 10×3 20 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
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geez. i've just ignored everybody and now i dive in here to talk about meeeee and jump out again. i hate it when real life drives you so far up your own *kitten* you can't see the people around you clearly. sorry guys.
in the rehab ward still. not finding a steady groove with it, but i went to t-day anyway and actually tried out my overhead press. i can still do 45 with my heels nice and strict, so that was nice. tbh i think i don't really want to commit to lifting again until i'm back to where i'm able to bike. because trying to fit the gym into a walk/bus/drive kind of life is just hard enough that i don't overcome the apathy.1
