Decide to Lift in December

R2che

@lkpducky
Thank you
I think for the first time in my life I can actually starting to be happy with my body. Still a long way to go mind you. But baby steps eh.

This morning I’ve not really changed much
75kg squat 5x5
Press ups x10 and 16kg squats x10 in between sets

35kg bench press and 10 x 8kg dB flies between sets

45kg bent over row and I did 10 Russian twists with a 16kg kettle bell between sets.

I finished off with 10 45kg dead lifts

We don’t have an arm crank thing at our gym. I had to google what it was 😂 xx

hanlonsk

Oh my goodness. So, I took my cringeworthy experience of seeing my squats in the mirror and have been trying to work on mobility, and do tons of squat therapy. Ugh.

So today- squats
2x5 @ 45
2x5 @ 65
5x5 @ 80
1x5 @ 65
?? X 5 @ 45
The last sets were at the very front of the rack, so if I didn’t keep the bar path straight, I would hit the uprights, with a ball behind me for depth. I can’t remember how many sets i did. I videoed all of these sets, and oh my that is humbling. I wasn’t able to get down to the ball and keep the barpath straight. But, it did save my *kitten* when I had an oopsy. So, there is that. If you want to see both a decent one, and the blooper.... see my Instagram. I still have a LOT of work to do.

Then bench
1 x 5 @ 45 paused at bottom
1x 5 @ 65 paused at bottom
1 x 5 @ 80
1 x 5 @ 95
1 x 5, 1 x 4, 1x 2 @ 105
I filmed the 95 - 105 also, don’t know why, I never film my bench... maybe I just wanted evidence of my demise if I died on the 105?? Like, I knew I wasn’t going to get to 5x5, but I wanted to try it. May post it on the Instagram later, just because it exists.... I even had a little baby arch, I was so proud.

3x10 barbell shrugs @ 105

3 x 5 upright barbell rows @ 45

Then I did some one arm at a time dumbbell bench @ 20 lbs, because my left arm was definately less prepared/cooperative with the 105. I worked both sides, but I was trying to make sure my left was getting some solo attention.

Then 5 x 5 hanging knee raises.

Also, for any of you that posted 2018 goals last year, it’s time for us to go look at those... and report progress!. and maybe if I remind you all, I will go do it myself... even if doing so, with a 6 month break this year, might also be cringeworthy.
Even if you weren’t with us to post pregame goals in January - pop in and tell us what your goals were and THEN how ya did!

lkpducky

I had a little to eat this morning before going to the gym but I still didn't feel the greatest.
An apple, a piece of cheese, and the milk in my coffee. Then, 3 jelly babies just before lifting. I still didn't do as well as last time. Maybe I should've had more jelly babies.
DB bench press 1 x 10 @ 22.5 lb, 2 x 5 and 1 x 4 @ 27.5 lb. Could not get that last rep. I used to be able to do 5 x 5 @ 30 lb db.
RDLs 2 x 10 @ 50 lb, 1 x 8 @ 70 lb my lower left back acted up, the usual spot. But my hamstrings were fine.
Barbell shrugs 3 x 10 @ 70 lb
OHP 1 x 10 @ 10 lb dbs, then to 12.5 dbs 1 x 8, 1 x 7, 1 x 6, 1 x 5
Seated rows 1 x 15 @ 50 lb, 1 x 10 @ 60, 1 x 7 @ 70 lb, back to 60 for 1 x 10 not as good as last time
Goblet squats 1 x 10 @ 32.5 lb, 1 x 10 @ 35 lb, 1 x 10 @ 37.5 lb, 2 x 8 @ 40 lb
Close grip lat pulldowns 1 x 15 @ 50 lb, 2 x 10 @ 60 lb, 1 x 7 @ 70 lb

My get-up-and-go got up and went today.

I saw one guy on bench press who had a whiteboard nearby with hash marks on it (marking off reps I guess) and under that was written "Work hard or go home. Work! Work! Work!" and yes he was working hard.

hanlonsk

If that is your get up and go being gone, you are still doing great. Advice for morning lifting vs food- I generally need some protein and some caffeine - so I usually take chocolate protein powder and ice and coffee and take that with me- so there isn’t too much in my stomach but I have all the things I need to function.

Yesterday, after having looked at my 2018 goals, and realizing I hadn’t tried real hard on ohp- I did some ohp. 5 @ 45, 5 @ 50, 5 @ 55, 5 @ 60, 2 @ 65 - I could have gotten 5 but my form would have suffered, I think I could have done the 5x5 @ 60, so that is somewhat encouraging. I superset that with some deadhangs on my pull-up bar, and some exercise ball crunches.

Will probably be the last of my 2018 lifting, unless something works out better than i think it will.

lkpducky

Oh geez, I wish I had an OHP like that! I have stalled out in the past on 2 x 4 with 17.5 lb dumbbells, and stayed stuck there for months.

hanlonsk

@lkpducky i have stalled out at 65 in the past- and while stalled out, there are often days I can’t even do the 65. Which is why how the 65 and the 60 felt was encouraging as being about where I need to be.

R2che

Evening all.
After 3 days off and eating nothing but rubbish I went to the gym this morning.

5 minute run
5 minutes of squats and burpees alternating 30 seconds of each
5minutes of glute brodges and mountain climbers
Pyramid 15,12,10,10 reps on the leg press progressively heavier each set
Pyramid 12,10,10 sumo squat @ 40kg
Pyramid crunch on the cable machine 12,10,10 progressively heavier each set
Super set, jump squat, glute kick back on the cable machine
Superset straight leg raises and sit up with a 8kg medicine ball
40 Russian twists with a 12kg kettle bell.

Felt good to be back at it 😁

lkpducky

Well done @R2che !!

I was sick most of last week, with the symptoms gone except for tiredness as of 2 days ago. I did walk 3 miles yesterday.

DB bench press warmup 1 x 15 @ 20 lb then 1 x 8, 1 x 7, 2 x 6 @ 25 lb (just a bit too weak to do 3 x 8 @ 25 lb)
Forward close grip lat pulldowns warmup 1 x 15 @ 55 lb, 1 x 10 @ 60 lb, 2 x 8 @ 70 lb, 2 x 8 @ 75 lb so not too bad
Backed off on goblet squats 3 x 10 @ 32.5 instead of my progressing up to 40
Had trouble with bent-over rows because my left lower back acted up - 3 x 5 @ 60 lb my back wasn't activating very well. On the first set my right hamstring acted up a bit
Because of my back I decided against deadlifts
OHP 1 x 10, 5 x 5 @ 12.5 lb db
Incline bench press 2 x 10 @ 12.5 lb db
Face pulls 1 x 15 @ 10 lb, 3 x 10 @ 15 lb first time I've done these in a while, had to get the feel of it
Then 15 minutes on the bike at 8.5 - 9.1 METS

Not too terrible but not feeling that "oomph" either

R2che

Finally managed 77.5kg on the squat. Don’t think my form was quite good enough tho. Don’t seem to be able to progress on the overhead press and have stalled at 35kg... barbell row was 45kg which was ok.

I know Christmas is lovely, but I’m looking forward to getting back to my normal routine again and I’m sick of eating chocolate! (Never thought I’d say those words!!)

Happy new year to everyone. Xx