November check-in and chat
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Macybean, yep I would say that looks like it's working by your numbers!
Tai, good news and I people watch too lol
Tiny welcome you will love lifting I am sure. It is very liberating and empowering
And day 3 of my strong curves. Supersets of: 1minute of glute bridge marches with 8x3 seated cable row at 23kg. Got to watch my rows, I end up using my arms rather than my back to do these I have noticed. Then superset of 20 bodyweight squats with 8 incline dumbell bench press with 8kg dumbells x3
10 x 2 side leg raises weighted to 18kg
10 x 2 side chop pull things at 18kg. They were hard!
Feeling it a little already but I had an excellent breakfast!0 -
Hi newbies and oldies and in the middlies... I has quite a good session A tonight. I actually managed to do some squats, bodyweight to a milk crate, but that's better than Wednesday's attempt. I benched 30 kg, which is 1kg higher than last time (I love my fractionals!) and rowed with 35 kg, which was a 5kg gain. It was a struggle, so I'll either repeat this weight or just add a teeny tiny fractional. I think my smallest are .25 kg - so cute!
I've been reading books called "The Don't Go Hungry Diet" and "Don't Go Hungry For Life" and trying to put the principles into practice. It's been 5 days now and I'm avoiding hungry pretty well. I'm using it because I'm such a scoffer and I need to connect myself with my appetite. I'm learning to listen to the full signals, which I usually ignore - or deafen with gluttony. Anyways, I've got lots to learn, but I'm excited that I don't have to track calories or points at the moment. I'm so sick of it! But, I'm now tracking hunger and satiety. Much more riveting :noway:
Anyways, have a great weekend, all of you. I'm pondering my dessert. How does rice pudding sound? Hmmm...0 -
Mmm home made rice pud, sounds great. My worst eating thing is boredom snacking, I am terrible in work for it.0
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Work is still busy, but finally made it back to the gym this morning for B (after having to scrape my car windows!! brrr) Slowly getting back into it, and of course OHP continues to annoy me. I will probably go back to only increasing that weight every 3rd Workout B. I still struggle to get it to go in a straight line.
Squats: 5x5 at 90lbs
OHP: 3x5 at 45lbs
DL: 1x5 at 85lbs
Also my calluses are coming back! I am missing them right now seeing as my hands are currently hurting some.0 -
booked in with Physio for next Wed after work!! what to do in the meantime....0
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I can't remember if I am on A or B since I mixed up the exercise last week but hey I think on B but my chart says A. Oh well I know the exercises so that is all that matters. My right knee was feeling a bit funny during todays squat so I kept turning my right toes out just a smidge to make sure I was in my right position because I can not get my toes forward. My hips don't move that way. THey are always just slightly turned out. Anyways.
Squat 70lbs 5x5
OHP 55lbs - I just barely got 5x5. The last rep on the final set was tough but I managed to get it up there.
Deadlift 1x5 60lbs. It almost felt too easy however I am convinced this is the exercise that will be my down fall if I don't take it really slow. I did add 5lbs from the last lift.
I meet up with my trainer WED so I'll be having my form checked.
I have yoga sunday and then going to try lifting Monday morning and doing pilates Monday night. We will see if I survive. LOL
Good work everyone!0 -
So I had a chat with my Physio friend and he slapped me...
No more squats until my leg has no pain....:grumble:
Frig
he gave me some things to do (stretches, heat etc) and he said deload when I can do a wall squat with no pain then start loading again. Not happy but will do what he says....mainly because after doing squats on Wed at a lower weight I paid on Thursday. Fine today but I really don't want to permantely be sidelined due to stubborness....:sad: :sad: :sad:0 -
Got to be well and healthy before you start stressing your body Stef. The man's advise is sound and the sooner you give your leg the rest it needs the sooner you will be well0
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Stef, as much as you hate it, you need to listen to your doctor. I know it sucks, but sometimes ya gotta do what ya gotta do.
I had a great workout last night! It's so funny to me how I walk right through the man-cave like I own it. Three weeks ago, I was pretty intimidated.
Squats 5x5 @ 60lbs, 1x5 @ 65lbs (the lady that was my PT saw me lifting, pointed to my weights and gave me a smile and a thumbs up!)
OHP 5x5 @ 35lbs!!!!! After 3 weeks at 30lbs, I was determined to lift 35 and I did it. I cut down on warm-ups and rested a little longer between sets. There were a couple that were a little shaky, but over all, my form wasn't too bad. I felt so good after I did that last set, it reminded of something I saw on YouTube the other day. I was watching a form video and after it was over, there was some random dude trying to deadlift a huge amount of weight. When he was able to do it, he yelled out "MF'er!!!". :laugh:
Deadlifts 1x5 @ 75lbs, 1x3 @ 85
I hope everyone has a great weekend! All you injured ladies, please take care of yourself.0 -
Yes cruisin and roxy I know you two are correct...such a bummer tho.
But workout A Today with no squats....:sad: :sad: :sad:
Warmup is pushups tonight as I loaded the bar already ...ooops.
Bench @ 95 tonight going to continue with the 2-3.5 min rests between sets and see how it goes
Hehe did one set at 100...double checked yes I failed last week so deload to 95 for rest of the sets
Got those in no issues now onto row
Rows are 110 tonight ditto on the rests
1x5@ 110
4x4 @ 110
Failed on the last rep of the 4 sets....just couldn't get it up there even with the rests.
Feeling it in my back for sure.
Now off to do some shopping (Christmas midnight maddness in my small victorian town yah)0 -
Haha Cruisin I also yell random cuss strings when I get a heavy deadlift. Also virtual high five on feeling all confident in the weight room! :drinker:
I was still so tired from Wednesday I skipped everything but squats and bench. I did 200x5 for squats and then one of the other gym regulars told me I should (why do I listen to these guys) I did 225x1. I probably could have done a triple, but I still had to bench. Bench was a spectacular fail. I did 138x1.5? lol I knew it would be hard though, and it's about time I had a stall so I'm not too upset.0 -
DOMS really like me... Makes me feel accomplished but I am not walking like a cute awkward newborn deer any longer... I am now a stiff legged species with no moveable parts. Lol! Geez!!
Taking another rest day before finishing off the week with my 3rd workout.
It's been a rough week lol. Mammogram from hell yesterday and an unpleasant dentist appointment today with more scheduled in the very near future..... Blahhhhh!
Good job ladies!! You are all some pretty kick *kitten* women!!0 -
Haha Cruisin I also yell random cuss strings when I get a heavy deadlift. Also virtual high five on feeling all confident in the weight room! :drinker:
I was still so tired from Wednesday I skipped everything but squats and bench. I did 200x5 for squats and then one of the other gym regulars told me I should (why do I listen to these guys) I did 225x1. I probably could have done a triple, but I still had to bench. Bench was a spectacular fail. I did 138x1.5? lol I knew it would be hard though, and it's about time I had a stall so I'm not too upset.
200lbs?!?! Holy *kitten* buckets!!!! Pure awesomeness!!0 -
Haha Cruisin I also yell random cuss strings when I get a heavy deadlift. Also virtual high five on feeling all confident in the weight room! :drinker:
I was still so tired from Wednesday I skipped everything but squats and bench. I did 200x5 for squats and then one of the other gym regulars told me I should (why do I listen to these guys) I did 225x1. I probably could have done a triple, but I still had to bench. Bench was a spectacular fail. I did 138x1.5? lol I knew it would be hard though, and it's about time I had a stall so I'm not too upset.
Virtual high give back at ya! Im pretty sure if I ever get close to 200 lbs on anything, I won't be able to contain a big sting of cuss words! :bigsmile:
Edited to fix an autocorrect typo that I didn't notice until fittree quoted it.
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DOMS really like me... Makes me feel accomplished but I am not walking like a cute awkward newborn deer any longer... I am now a stiff legged species with no moveable parts. Lol! Geez!!
Taking another rest day before finishing off the week with my 3rd workout.
It's been a rough week lol. Mammogram from hell yesterday and an unpleasant dentist appointment today with more scheduled in the very near future..... Blahhhhh!
Good job ladies!! You are all some pretty kick *kitten* women!!
Omg my first week of SL it was hard to pee. Squatting down to the toilet required holding onto the sink and wincing in pain the whole way down and up.
Booo on the mammogram. Some women who apparently don't have nerves don't seem to mind them, but I find it a pretty horrible experience. Ugh. It might just be because we're relatively young though. An 80 year old boob is a lot less dense than a 30 something boob.
Also thank you for the compliment! :blushing:0 -
Haha Cruisin I also yell random cuss strings when I get a heavy deadlift. Also virtual high five on feeling all confident in the weight room! :drinker:
I was still so tired from Wednesday I skipped everything but squats and bench. I did 200x5 for squats and then one of the other gym regulars told me I should (why do I listen to these guys) I did 225x1. I probably could have done a triple, but I still had to bench. Bench was a spectacular fail. I did 138x1.5? lol I knew it would be hard though, and it's about time I had a stall so I'm not too upset.
Virtual high give back at ya! Im pretty sure if I ever get close to 200 lbs on anything, I won't be able to contain a kid sting of cuss words! :bigsmile:
You totally can! It just depends on if you get bored with similar exercise routines or not. A lot of my friends that started SL at the same time as me got a good lifting foundation and then went on or back to training for the sport they like most (running etc.) while lifting a couple times a week. Others have moved on to more of a hypertrophy program. I just want to be the strongest tree I can be. It's a lot easier to get high numbers when it's your goal to do so :laugh:0 -
Haha Cruisin I also yell random cuss strings when I get a heavy deadlift. Also virtual high five on feeling all confident in the weight room! :drinker:
I was still so tired from Wednesday I skipped everything but squats and bench. I did 200x5 for squats and then one of the other gym regulars told me I should (why do I listen to these guys) I did 225x1. I probably could have done a triple, but I still had to bench. Bench was a spectacular fail. I did 138x1.5? lol I knew it would be hard though, and it's about time I had a stall so I'm not too upset.
Virtual high give back at ya! Im pretty sure if I ever get close to 200 lbs on anything, I won't be able to contain a kid sting of cuss words! :bigsmile:
You totally can! It just depends on if you get bored with similar exercise routines or not. A lot of my friends that started SL at the same time as me got a good lifting foundation and then went on or back to training for the sport they like most (running etc.) while lifting a couple times a week. Others have moved on to more of a hypertrophy program. I just want to be the strongest tree I can be. It's a lot easier to get high numbers when it's your goal to do so :laugh:
I do get bored with things easily, but im finding out I really love lifting. I feel challenged by my workouts and love seeing progress every day, no matter how small it is. As for lifting 200lbs, I think/hope it's possible down the road. A month ago, I'd never done a barbell squat, deadlift or bench press, much less even touched an Olympic bar. Now, I look forward to going to the gym and seeing just how strong I can be.0 -
Well today I was almost the only person in the gym this afternoon, and I did some c*cking around really. Warmed up on the dreadmill for 5 minutes, stretched a little bit, then..
Bench 42.5kg 3,3,3 - ground up the 3rd of each of the first two sets, then found the sole other person in the gym (lurking in the bro zone) and asked for a spot. Only had to growl 'don't touch it' once despite having explained what I needed! This time of course the third rep flew up, could have attempted a fourth but I'd already set the expectation that I'd only do 3. This is my nemesis weight on bench, and my first time back up at it, so not too bad really.
I did a couple of sets of ten very light deadlifts - one with 30kg, one with 40 as the 5kg bumpers are useless! Also a set of 10 bar only squats. Nothing hurt at the time or at the moment. I'm wondering though if I have very tight hamstrings at the moment and if that might be it..
Then I tried my first ever chin up using the power rack as the bar.. and if I jump it's no problem, but from a standing start nothing moves. So I grabbed a wooden box thing (I suspect it's used to prop an empty bar on but not a clue really) and did some lowering down from the top on chin and pull (chin down and pull down I guess you'd call them!). They will be mine, I say! {insert fluffy cat to stroke and evil laugh}.
If there had been someone there other than the owner's dad (having a nap!) and the girl on reception I'd have asked about using the prowler. Next time..
All in all quite frustrating. The first time I haven't squatted since I started lifting in March.
Eta I forgot the total failure that is my attempt to learn the power clean.. think I need to ask if they have a 15kg bar...0 -
I feel your frustration, Lydia. It sucks. But after a bit it'll get better or you'll suss out ways to work around the problems. But it's still annoying!:explode:0
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"A" today for me
Rows 65#
Squats 55# felt more controlled
Bench press 55#
Feeling good ????0 -
Omg my first week of SL it was hard to pee. Squatting down to the toilet required holding onto the sink and wincing in pain the whole way down and up.
I can totally relate to this.0 -
Frustrating workout tonight. Hubby and I went about 5 p.m. and even though I wanted to go, I wasn't really feeling it. I was supposed to do 65 lbs on my squat, which I did fairly easily 1x5 at the end of my workout on Thursday. I barely managed 60 5x3, but I could tell my form sucked, so I finished off the last 2 sets at 55.
Bench press was supposed to be 55lbs and I knew it was gonna be tough, but my warmups felt good and I managed 2x3 at 50, so I thought I could do it. Nope, didn't happen. 55 lbs x3,5,4,3,4. I asked DH to come spot me on a couple and as soon as I look like I'm having a hard time lifting the bar, he touches it and it's all over. I lose my concentration and there's no way I can finish the lift. Next time he "helps" me, I'm gonna have to be clear on how much help I want. Then he was ready to leave, so I didn't do any rows.
I know everyone has a bad workout now and then, but I was trying to figure out why I sucked so bad tonight. I know I ate pretty crappy yesterday, but then I remembered I was also on my feet and working hard for 6 solid hours yesterday. Our fire department has a food and toy drive every year and yesterday was our pick-up day. The guys go through the neighborhoods picking up donations and then bring them to our warehouse for sorting. So, all day I was loading bags of groceries into carts and then unloading them onto the floor. I guess that counts as a pretty good workout and it obviously took more out of me than I thought. I know my feet were throbbing at the end of the day!
DH is planning on going to the gym tomorrow and I was considering going with him to at least do the rows I didn't do tonight and maybe a few accessory workouts. Do you guys think that would be a good idea or should I just rest another day?0 -
:laugh: oops, responded in the wrong place...
Here we go...
Not sure if there is a "right" answer, but after a crappy workout, rest helps me more for the next full-on lifting day, especially if that would be the next day and you'd be skipping a rest day. I am bothered by an "incomplete" workout too, but in the end - big picture - it probably doesn't matter (at least for me).
Probably do what you feel. If it isn't the right thing for you, you will know it for next time (I had several times where I didn't get to finish a workout for various reasons). :happy:0 -
how frustrating. if it helps.. the instructions I give a spotter on bench are:
Please help me with lift off.
Then step away, no hovering hands, unless:
a) the bar stops moving up AND STARTS MOVING BACK DOWN
b) I ask you to.
When I finish my set please help me rack it.
And that is it.
A growled 'no' can help hovering 'helpful' hands..0 -
My left leg was sore this morning. I think I need to roll it. I also realized I can't do simple math in the morning. I meant do load up 75lbs for my squat but managed to add 85lbs! LOL. I normally don't add 10lbs each lifting session. I typically add 5 either each session or every other depending. I did 75lb last week soo.. I did get all 5x5 in though! whee!
I am going to have my trainer watch my form Wed and tell me if I need to go down in weight to work on form or what. I still feel I am not getting low enough. We will see what she says.
Squat 85lbs
Row 70lbs
Bench 75lbs
I also don't like my Row. I think I will alternate my row with inverted row to keep me on my toes.0 -
Tree, that is outstanding considering you have just started back after a break!
Cruisin scrap, I would rest tomorrow - let your body recover somewhat and then maybe have a retry next time at the whole lot. 1 set of rows missed is not the end of the world.
Re spotters, I never have one and have never used one but I think it sounds like they are a double edged sword. I just made sure I was happy with the weight I was at before I increased any. Probably don't push hard enough as a result but it's swings and roundabouts I guess.
Vendygirl woohoo for those sort of mistakes lol. I could not get my head around Pendlay rows either. I just stuck with barbell rows instead. Hope your form check goes well
Good news about the Physio Lydia, the sooner you are sorted the better. It's too easy to ignore the little niggles and end up out of action for ages as a result!
For me, still playing at Stong Curves, I had the notion on doing goblet squats today instead of bodyweight. Soon changed my mind after my 3x20 bodyweight glute bridges. Man I was feeling my butt! So I stuck with the program and did supersets of
3 x 20 glutebridges @ bodyweight and 10 1 arm dumbell rows at 10kg
3 x 20squats @ bodyweight and 10 dumbell bench press with 10kg dumbells
2 x 10 romanian deadlifts with dumbells at 16kg and 1 x 8. I found my left hand grip struggling a little by the end. The idea at this stage is muscle memory to nail form so perhaps I should consider less weight but I figure that while I can manage it I should do it!
Then leg raises and front and side planks.
And then I played on the foam roller
It certainly thorough and I am feeling it for sure in my abs and my butt at the moment!0 -
I know everyone has a bad workout now and then, but I was trying to figure out why I sucked so bad tonight. I know I ate pretty crappy yesterday, but then I remembered I was also on my feet and working hard for 6 solid hours yesterday. Our fire department has a food and toy drive every year and yesterday was our pick-up day. The guys go through the neighborhoods picking up donations and then bring them to our warehouse for sorting. So, all day I was loading bags of groceries into carts and then unloading them onto the floor. I guess that counts as a pretty good workout and it obviously took more out of me than I thought. I know my feet were throbbing at the end of the day!
The squat seminar I went to mentioned this. The guy talking said that the problem with linear progression programs is they don't take into account how you feel that day. Maybe you didn't eat well, sleep well, busy day at work, etc etc. your workout is going to suffer. I think women tend to beat themselves up a little more when things aren't progressing "like they should". I'm glad you were able to pinpoint your reason (it helps). When I was in college, the local fire station had Turkey Bingo around Thanksgiving, Christmas, and St. Patrick's day. You could win a turkey, chicken, or ham and all their profits went to the local food bank. It was a lot of fun.
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how frustrating. if it helps.. the instructions I give a spotter on bench are:
Please help me with lift off.
Then step away, no hovering hands, unless:
a) the bar stops moving up AND STARTS MOVING BACK DOWN
b) I ask you to.
When I finish my set please help me rack it.
And that is it.
A growled 'no' can help hovering 'helpful' hands..
Thanks, Lydia. This is as new to DH as is it to me, so this advice will definitely help.
Chubby, thanks for the info. Last night was a reminder that not all workouts take place in the gym!
Roxy, good advice! I decided to rest today and redo the entire workout A. I'm just going to pretend it never happened. 0 -
Squat 82 pounds
Bench 68 pounds
Row 65 pounds
Got some excellent form advice and spotting from a gentleman who is also doing SL5x5, and we had a great workout together, which was a pleasant surprise.
He suggested I put plates under my feet to be able to press through my heels instead of toes while bench pressing, and it made a huge difference. I'm a shorty, so I guess I need those cheats.0
