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Jan you lift that? Yes I Jan
Fittreelol
Posts: 2,535 Member
Happy New Year lifting friends! January post is open. Remember to post your goals under 2019 goals if you'd like an easy place to reference! To new gains!
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Good morning.
First day of 2019 back at the gym!
This morning I did the pwr programme I’m following which was chest and triceps.
12 push ups and 20 jumping jacks, alternating for 5 minutes
12 flies at 6kg and 10 burpees alternating for 5 minutes
Pyramid 15, 12, 10, 10, chest press at 19kg
Pyramid flies at 8kg 12, 10, 10
Pyramid tricep extension on the cable machine. Not sure what the weight was on this one though.
Incline chest press 12reps, mountain climber 40 reps alternating for 5 minutes superset 1
Incline push up 12 reps and skull crusher 12 reps with a 12kg dB atternating for 5 minutes.
I did 100 Russian twists with a 12kg kettle bell to finish 😁
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Way to go @r2che. I am going to have to take a look at your reports when I am in need of something different and need some inspiration. Would totally have to scale down from what you just reported. But dang good job.
@Fittreelol I am glad to see that you are still with us! Happy new year!
It will be a few days before you see a lifting report from me. Moving (in a hurry) from crazy landlady and at least to a more sane seeming, and at the very least different land lady. So.... I have been moving all of my new weight room toys, and all of my other crap (you would think I would be less of a hoarder as often as I move). In fact, tomorrow, I have to take down/apart my pretty cage in preparation for its relocation. If One is planning on putting my tv and couch in a bedroom, and their weights in the living room.... does that mean They have a problem? (Asking for a friend, of course.)0 -
Still haven't really decided what to do for a program, so I've just been playing with random calestenics while I figure that out. But, I was up and in my home gym at 4:30 so it's a start.0
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@hanlonsk I am glad you are getting away from the nutcase. I hope the new place is better!
That looks intense @R2che
@Llamapants86 that's cool that you have a home gym!
Today's workout:
Seated rows 1 x 15 @ 50 lb, 3 x 8 @ 60 lb, 1 x 5 @ 70 lb a little weaker than two weeks ago. I don't think I should do any more seated rows because I pulled something in my left butt/lower back/SI joint just getting myself positioned. I'm crouched forward with my feet on the rests with the handles ahead of me, and the trouble starts when I pull myself back.
Close forward grip lat pulldowns 1 x 15 @ 60 lb, 3 x 10 @ 70 lb, 1 x 10 @ 75 lb
DB bench press 1 x 12 @ 25 lb, 5 x 6 @ 27.5 lb
Goblet squats 1 x 10 @ 32.5 lb, 1 x 10 @ 35 lb, 1 x 10 @ 37.5 lb, 1 x 6 @ 40 lb
Face pulls 1 x 15 @ 17.5 lb, 2 x 12 @ 22.5 lb, 1 x 12 @ 27.5 lb
RDL 1 x 8 @ 60 lb lower left back hurt so I had to stop
OHP 2 x 10, 1 x 8 @ 12.5 lb db0 -
Today's random stuff included deadlifts, lunges and squats. It was my first day in a long time lifting in the 5-8 rep range.
Felt good, but I was soooo hungry by the time I got to work. I now remember why I used to make a protein shake for my drive into the office.0 -
@hanlonsk Hi!!! I'm still around yes. Still lifting all the weights
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Today's workout:
2.75 mile run after 0.2 miles warmup walk, ranging from 11:30 to 10:40 min/mile
Went home and ate
Back to gym for lifting
Close forward grip lat pulldowns, 2 warmup sets at 60 lb and then 2 x 10 @ 70 lb, 2 x 10 @ 75 lb. I need to try 80 lb next time
DB bench press 5 x 6 @ 27.5 lb. Will try 30 lb next time
Goblet squats 1 x 10 each at 35, 37.5, 40 lb, then 1 x 8 @ 42.5 lb
OHP 4 x 5, 1 x 4 @ 30 lb
Face pulls 1 x 15 @ 20 lb, 1 x 10, 2 x 8 @ 25 lb
I had pulled something in the mid-left traps from bent-over one-arm rows a couple of days ago so no other back work.0 -
So, I seem to be mostly moved. And mostly recovered from moving. And my boyfriend was kind enough to make sure I got my rack back together before he left. I will try and show pretty pictures of the new workout room when I get a few more things picked up.
Otherwise, the furlough crazies have gotten to me. And I definitely need to get more serious than my half assed not having a plan lifting I have been doing. So, I am attempting to follow the Thick Thighs Save Lives programing and supplement with my own stuff. CVG's TTSL is kind of crossfit style, but seems so far to be accomplishable in my home gym. And its definitely more intense than I was doing on my own. Holy hell I am out of shape, and omg doms.
But, Sunday:
WU=
50 mountain climbers
50 jumping jacks
40 air squats
40 second plank hold
30 second wall sit
30 high knees
Workout=
5 rounds for time
10 burpees
15 pushups
20 air squats
Monday:
WU=
3 rounds not for time
15 jump squats
15 sit ups
15 shoulder taps
Strength
Squats-
20 @ "warm up weight" (I did 45lbs)
4x8 (I put these at 75lbs as I hadn't done more that 5 reps in a set in forever
Workout
15 minute AMRAP
100 single under jump rope
40 KB swings @ 25lbs
30 front rack lunges- yeah me and front rack don't get along, and me and lunges don't get along... who's dumb idea was this??? Also, since I don't have a little curl bar or something I ended up putting my broom in front rack, with a 2.5 lb plate on it, to weigh it down a little.
I made it thru exactly 2 rounds, and was reaching for my water bottle when the buzzer went off.
Then I was jonesing for some bench press. So, I tried to moderate myself by putting feet up on the bench.
Regular:
5 @ 65
5 @ 75
Feet up:
5 @ 75
5 x 5 @ 85
Today
4.1 miles run
And anything else I was planning on saying has left my brain. But, I at least am caught up now. (No internet at new house yet, so sitting on floor at old house catching up.)
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@hanlonsk that is a LOT! wow! glad you are moved.
Ran 3 miles, and 0.3 miles from the end, stepped on a seed pod and turned my ankle. I stopped but then ran the rest of the way home. This was about an hour and a half ago, and now it's swelling. Could be worse though, I think only a small area got strained.0 -
My husband sent me this image:
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My foot felt worse overnight. But there isn't much swelling (a tiny bit over most of the foot, some localized below the ankle) and a little bruising near the ankle. My husband got me a foot brace and it's a huge help. Can't wait to be able to walk better so I can hit the gym and do upper body work. I could probably do hamstring curls too. Will make a doctor appointment and get a PT referral.0
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Ankles suck - trying to rehab one of mine is what started my falling off the wagon … grrr. Hope yours gets better soon.
I didn't do much today. Legs kind of were suggesting they needed a rest day.
OHP
10 @ 45
5x5 @ 55
Deadlift - this is where legs were mad, but I have new deadlift socks from Christmas and just had to finally use them! (See Instagram later when I get around to loading)
5 @ 65
2x5 @ 115
And that is it. I feel soooo lazy. Because its not like I am doing anything else. Just furlough rotting. But I think I have jumped in a bit hard the last few days. So I will listen to the dumb legs that didn't even want to do the 65 lb deadlifts, and live to fight another day.0 -
Click on post to see awesome new socks, and other boredom stuffs.0 -
Wow look at that, your weight room is back in place! that is so cool!
Workout: I used the machines at my condo complex gym because it was a short walk away (I can put weight on part of my foot, so cautiously made my way there).
Seated rows 1 x 15 @ 65 lb, 3 x 10 @ 70 lb, 1 x 10 @ 75 lb
Face pulls 2 x 10 @ 50 lb (something is wrong with that weight stack, I can only do 25 lb at the gym where I regularly go).
Leg extensor 2 x 10 @ 55 lb (I could not get that blasted machine to fit me right, the seat back would not go forward enough for me)
Leg curls 3 x 10 @ 40 lb, 1 x 10 @ 45 lb
Chest press 2 x 10 @ 55 lb the biomechanics were wrong, I could not adjust the machine so my chest felt it, my arms and shoulders felt it more.
Overhead press 1 x 10 @ 25 lb, 4 x 5 @ 30 lb something did not feel right in my left shoulder
Tricep pulls 3 x 10 @ 50 lb (again, there is something wrong with that weight stack)0 -
A very close friend and inspiration to me and to many just passed away this morning. He was a member of the marathon running club I used to belong to. He ran 22 marathons between ages 62 and 72, was a great friend to me and many others, and could talk your ear off (that was a running joke). A real good-hearted person.
He developed Parkinson's about 5 or so years ago, and he managed to keep active for as long as he could, but at the end it was too much for him. I still can't believe it happened.
Now I run and keep myself healthy to honor his memory. May it be as a blessing.
Run free Merv, now you can run all the marathons you want.0 -
@hanlonsk that home gym looks awesome!
@lkpducky sorry to hear about your friend 🙁
I've been running wendlers with some accessories from an app. Today was squat 5
135 lbs x 5, 145 x 5, 150 x 6
Circuit x 3
Assisted single leg squats x 6
Pendulum w/ 10 lbs dumbbells x 10
One leg hip thrusts x 20
Elevated hip thrusts x 20
The accessories didn't seem to bad, but actually did them. My hamstrings were singing pretty good when I was done.0 -
@Llamapants86 thank you so much. I just caught myself thinking "I need to go visit" and feel sad and strange.
And you did a heck of a workout! you like Wendlers so far?0 -
@lkpducky I've run wendlers in the past, and I like it. It keeps my lifts up, while leaving me enough time in my workout time to concentrate on other goals. Base wendler only takes me about 15 minutes to get through, so I have another 30 minutes to do something else. Right now I'm doing circuits to try to get a little more cardio and stamina for when dirt biking season starts.0
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Sounds like a good plan.
DB bench press: 1 x 8 @ 27.5, 3 x 4 @ 30 lb (it was a while back when I did 5 x 5 at that weight. Felt wobbly getting into position but better after the first rep)
Bent-over one-arm rows 3 x 8 @ 30 lb each side
Goblet squats 1 x 10 @ 35 lb, 5 x 5 @ 42.5 lb While I can feel myself pushing HARD on these, my legs don't feel as wobbly as if I'm at a lower weight (37.5 or 40) doing 3 x 10.
RDL 1 x 5 @ 70 lb
Upper back rows 3 x 5 @ 50 lb0 -
Yesterday was DL x3 (155 lbs x 3, 185 lbs x 3, 200 lbs x 4), with some squat variations for accessories
Today was OHP x 3 (55 lbs x 3, 65 lbs x 3, 70 lbs x 8) with an upper body circuit.1 -
Super busy couple of weeks for me.
I still alternating between Kelsey wells #PWR and stronglifts 5x5
Loving them both. Will update soon... ❤️0 -
SL 5x5 today
OHP 30 lb 5 x 5 I am not sure my form is right, I put my head back a bit so I wouldn't ram myself in the chin.
RDL 80 lb 1 x 5
Goblet squats 1 x 10 @ 35 lb warmup, 3 x 5 @ 45 lb, 2 x 5 @ 47.5 lb (I had a fleeting sensation that I was going to tip over backwards when stepping back after getting the DB off the rack). I'm probably reaching a limit for my upper body.0 -
Someone was doing front raises with 20-lb dumbbells while balancing on a BOSU ball. And some time ago I saw a guy back-squatting 225 lb while balancing on a BOSU ball! Uh, WHY...?0
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@lkpducky - if you had to move your head out of the way of the bar path, your for, is probably close to right at least!
I made it to the gym today. Saw lots of my powerlifting buddies. Did some lifting with a couple of them.
Then did some cardio.
Then did some bench.
10 @ 45
5 @ 65
5 @ 85
5 @ 95
5 @ 100
3 @ 105
1 @ 110
1 @ 115
1 @ 120
1 roll of shame @ 125
1 scary unrollable shame @ 125
I learned things today. I thought I just got too excited and didn’t rest long enough on the first one. Should have found even an unwilling spotter. But I didn’t. Why don’t commercial gyms have safeties on benches, by the way? But yeah, based on how 120 felt, I had thought I was going to be making it all the way to 135 again finally, but no such luck. I also learned it’s more dangerous to almost get the darn thing racked, then to miss entirely. My first miss was a simple roll of shame. My second one, I got half the bar racked... but then I couldn’t even roll... it was terrible, and someone did save me, but it spooked me. Grrr.... then 5 minutes later people I knew and would have trusted to spot me were in the gym.0 -
I hate barbell bench work, because I am never sure I will get the bar onto both pins (looking crazily left-right-left-right). No safety cage for bench press in my gym either! Even when the weight is lighter, I have trouble balancing the bar. Hence I've been sticking to db bench press.0
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Squat 3 day
125 lbs x 3, 145 lbs x 3, 165 lbs x 4, I probably could have gotten 5 on that last one, but my heart just wasn't really into it
Circuit x 3
Step ups 4 @ 25 lbs
Calf Raises 4 @25 lbs
Assisted Chin-ups x 8
Hip Thrusts x 150 -
This morning I did the pwr programme.
4 minutes alternating between push ups for 15 reps and 10 burpees
Then 4 minutes of bent leg raises for 15 reps and mountain climbers 40 reps
Underhand bicep curl 15/12/12/10 reps at 11.75kg
Crunch on the cable machine 12/10/10 at 28kg
Alternating bicep curl 12/10/10 reps at 8kg
Then 5 minutes of alternating tricep dips 15 reps and tricep extension 10 reps at 10kg
Then 5 minutes of bent leg rises 20 reps and mountain climbers again 40 reps.
Itsss alllll goooddddd x0 -
So, still not on anything resembling a program. Mostly still doing the “work on what sounds fun so you at least go to the gym.” Which surprisingly, squats sounded fun today. Something must be wrong.
Squats
5 @ 45
5 @ 65
5 @ 85
5 @ 95
3 @ 105
1 @ 110
1 @ 115
1 @ 120
1 @ 125
1 @ 135
2!! @ 135
So, first of all, these all felt really good. I have pictures/video starting at 120- and my form is better at 125 than it was last month at 65 (when I bailed at 65 after seeing my form in the mirror). Not saying it was excellent form, but I was wayyy better than I ever have been at that weight. And the 135... I don’t remember the last time I attempted squatting that, let alone it ever feeling that good. My depth wasn’t quite there... but it wasn’t terrible... still better than 65 was a month ago. Squat therapy is doing me some good. May try to include pictures in a seperate post. Phone not playing nice.
OHP
5 @ 45
5 @ 55
5 x 5 @ 60
Wasn’t completely solid. A little too much lean back on the tail end of the last sets, and also a little too close to push press at the end of those sets. But very very happy with these.
Then treadmill intervals.
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Photos at 125 and 135... BIG KID PLATES!!!1
This discussion has been closed.