December workout reports
lwoodroff
Posts: 1,431 Member
Whether you are doing SL 5x5, 3x5, Starting Strength, Madcow, Texas, Wendler, or some other wondrous stuff, come and tell us about it and we can share the highs and lows of lifting together 
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I'm going to be on vacation from mid-December to mid-January. I won't be near a gym so have started doing "You are your own gym" instead of 5/3/1. I'm determined to not come home 10 lbs heavier.0
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I will be beginning 2nd week of 5x5 tomorrow (or Monday) and really looking forward to the progress i make during December.0
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Wendler 5/3/1: Bench
First time benching on this program. I lowballed the weight. It's a smidge too low, but I will probably just stay there to rehab my shoulder and concentrate on form. Better safe than sorry and in PT again.
40/45/50lbs 1x5+ (last set you do as many reps as you can. I did 20 before my left arm gave out)
2-15lb DBs 5x10
Bent Over DB Rows 25lb DB 5x10
Lotsa warm-ups & stretches
The husband worked out with me today--he rarely lifts. It was fun
~Cheryl0 -
Final workout of Week 3 ???????? && feeling pretty happy ???? progress is being made!
85# Squat 5x5
70# Bench Press 5x5
75# Barbell Row 5x50 -
:frown: Not lifting for a while...tendonitis in right wrist/ forearm and both ankles is really slowing me down. I will lurk in the background and live vicariously :sad:0
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I lifted today... I just kinda did my own thing. Bunch of compound lifts. I did 50 assisted pull ups, and a few arm iso exercises. I like the all you eat approach to lifting. :bigsmile:0
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AAbru I feel for you. Tendonitis sucks. I am back after a long break with high hamstring tendonitis. I just did body weight squats and I used the bar for bench and rows. I just stopped all together because I was worried about getting imbalances if i just did bench and no rows so I am just starting again. I guess my old body really needs to go slowly. And when I start running again I will do it slowly as well. It is quite discouraging to not be able to do what I used to do however I was very happy to be lifting again. I have been feeling that I have been doing a reverse body recomposition (muscle being replace by fat) We just had my mother in law's funeral on friday so I really needed a lift. All the preparation, even though I wasn't directly involved has been exhausting. Now that it is all over I am looking forward to getting back to the healthier lifestyle. I feel like I have really strayed off the path and I am struggling to find my way back.0
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Hello everyone! So I've been lurking in this group for a few weeks now while I put my home gym together and worked on proper form. I just completed my first workout of week 2 and so far things are going smoothly.
Squats: 60#
Overhead press: 50#
Deadlifts: 105#
I feel like squats are going to be my first failure...today was a bit of a struggle but managed to complete the 5x5. Were squats the first lift that anyone here failed at? I have to admit I'm a tad surprised because like most women, I considered my bottom half to be the strongest part of my body. Also, I feel pretty good doing the deadlifts, but noticed that my back rounds ever so slightly right at the beginning of each lift and then straightens back out after getting the bar off the floor. Any advice for preventing this?0 -
Hey everyone!
If you've seen my post about not being able to lift the empty barbell... I'm able to lift it now! Yay! Haha.
Uhmm I guess I could report my latest lifting stats?
Squat: 65lbs 5x5
Bench Press: Empty bar (45lbs) 5x5
Barbell Row: Empty bar (45lbs) 5x5
Overhead Press: Empty bar (45lbs) 5x5
Deadlift: 120lbs 1x5
I think my stats are sort of weird.. Haha, I hope I can start adding weights on all my empty bars.. I have very little upper body strength..
Anyway, hope all of you are doing great!
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My game got cancelled Sunday so big conditioning session instead, and it was a chilly 3degrees
Here it is in all its glory:
Dynamic Warm Up:
BW Squats 10
Jumping Jacks 10
Seal Jumping Jacks 10
Front Skips – 20yrds down and back
Stationary Side Lunge 8EL
Side Shuffle – 20yrds down and back
Side Stationary Leg Swings 10EL
Front Stationary Leg Swings 10EL
60% Build Up Sprint – 30yrds down and back
Lunge Walk – 10 steps down and back
Backpedal – 20yrds down and back
Squat Jumps 5
75% Build Up Sprint – 40yrds down and back
Change of Direction:
20yrd Pro Agility Shuttle 3 reps from left
3 reps from right
30sec rest between reps
3 Cone Drill 5 reps
1 min rest between reps
Illinois Drill 3 reps
Goal to complete all 3 reps in under 15secs
Line Speed Work:
Loaded 20yrd Sled Sprint 6 reps
30sec rest between reps
Free Sprints 20yrds 4 reps
30sec rest between reps, 1min after last rep
30yrd Sprint 3 reps
Rest time it takes to walk back, 1min after last rep
40yrd Sprint 4reps
2mins rest between reps0 -
I swear I just can't get parallel or maybe I just can't see that I am at parallel. My trainer told me that some people just can't achieve it.... I'll keep trying.
Today was rough. My back is cranky. Yoga was interesting yesterday (had to bend the knees when going up and down in sun salutations and was so tight that certain poses I can do were challenging yesterday. Freaking sitting in a car for 6 hours will get you every time). The squat weight was really challenging for me this morning.
Squat 95lbs 5x5
OHP 55lbs 5x5
DL 65lbs 1x5
Hears hoping Wed I feel better. It was a so/so day and Wed should probably be better.0 -
I stalled yesterday for the first time on one of my sets for bench. I've been doing the SL 5x5 for 3 weeks and now entering my 4th week. My bench went like this 5-5-5-5-4 at 80lbs. Everything else looks good:
Squat: 95 lbs
OHP: 60lbs
Barbell Row: 80lbs
Deadlift: 155bls
Bench: back to 75lbs.0 -
Have been doing 5x5 since 10/21/13 but switched to 3x5 the last couple of weeks.
Today:
squat: 130 (3x5)
row: 75 (3x5) I have been stuck at this weight for a month! I HATE ROWS. Hate them.
bench: 85 (3x5)0 -
Squat: 95 pounds
OHP: 60 pounds (5,4,3,3,3)
Deadlift: 145 x 3
Attempted to deadlift 155, and couldn't get it off the floor. My lifting partner handed me his belt, strapped me in tight, and... still couldn't get it off the floor. After all that, I tried 145 pounds, which I did like a boss last week, and could only manage 3.
But I'm progressing on my squats, so that's something good upon which to focus.0 -
Wendler 5/3/1: Military Press (OHP)
Not my finest. I think I did too much shoulder warm up before lifting and, with my bum shoulder, I just didn't do well.
40/50/55 1x3+ (last set, as many reps as possible--I only got 5. Boo)
DB OHP 4x10 (15lb DBs--could not get that last set for 5x10)
Negative chin ups. Disheartening. 1x10
I threw in some glute bridges 3x20 with a 45lb BB just to make me feel better. :')0 -
Hey all it's me again...hehehe
Missed Friday no spotter (benching 105 and I need one) and Christmas thing as well so Workout A Today
Still not squats as it still hurts my leg (listening but I don't want to) I slipped Saturday and aggravated it I think so another week off of squats.
Bench 105 today Failed on sets 2-5 4, 2, 2, 2....blah....
Rows (deload due to injury and no pain while doing it) 5x5 @ 90 feeling good about that
Looking forward to getting back to all my lifts.
Husband wants me to deload down now...gonna wait one more workout.0 -
Frustrating evening.
57.5kg squats. Only filmed the first set as I got into a debate with a bro who was dropping the bar from a great height about high bar/low bar. Realised my toe slide is better but I'm dropping too low again (my default when I'm concentrating on other things). Also failed to count correctly on the second set. Well, I counted successfully to 3, but forgot somehow I was doing 5s. Like I always do. Numbskull. 535.
42.5kg bench. Was supposed do drop down as I had 3 failures but was so convinced last week's was a fluke as I didn't have a spotter, was determined to give it a last shot. Had one guy spot the first two sets, followed my instructions perfectly. Then he left, so I got one of the staff to spot my third set. Identical set of instructions, but after the first two reps the hovering hands appeared and despite me growling, remained. So technically it was 4 but he helped the last rep ("it's all you" my *kitten*), so counting 553. Grr.
Then got brave and tried the prowler. Oh my goodness my CV fitness has gone to pot. And my teeth hurt from all the cold air! Will be trying that torture again. And that was unladen!0 -
So sorry for your loss. A year ago I completed Insanity and was running 7 miles at a time. Then life got in the way. I am highly frustrated with my injuries. Perhaps I will deload and lift lightly. I think it was OHP that flared my wrist.AAbru I feel for you. Tendonitis sucks. I am back after a long break with high hamstring tendonitis. I just did body weight squats and I used the bar for bench and rows. I just stopped all together because I was worried about getting imbalances if i just did bench and no rows so I am just starting again. I guess my old body really needs to go slowly. And when I start running again I will do it slowly as well. It is quite discouraging to not be able to do what I used to do however I was very happy to be lifting again. I have been feeling that I have been doing a reverse body recomposition (muscle being replace by fat) We just had my mother in law's funeral on friday so I really needed a lift. All the preparation, even though I wasn't directly involved has been exhausting. Now that it is all over I am looking forward to getting back to the healthier lifestyle. I feel like I have really strayed off the path and I am struggling to find my way back.0 -
Wendler 5/3/1: Deadlift
90/95/105 1x3+ (17 reps on last set)
5x10 RDL
5x10 leg raises (3x10 lying & 2x10 hanging!) Never been able to do those before Good day. 0 -
I'll join the "tendonitis sucks" bandwagon. My wrist is finally feeling better after several months of taking it easy, I also think OHP had something to do with that pain. (too much computer time doesn't help either, ha ha)
I'm doing 5/3/1, just finished up my last session of de-load week so next time will get back to the heavy lifts. Hopefully I can handle it since I've been slacking with the holiday and we just moved also, and my kids had the pukes a couple weeks ago. *sigh* Life.
Squats: 95lbs
Bench 75 lbs0 -
I started Stronglifts about a month ago. Feeling so proud of myself
Today I did:
Squat 85
Bench 55
Row 650 -
90# squats 5x5
50# Overhead Press (no increase) 5x5
***feels like I'm straining my back during these
130# Deadlifts 1x5
115# Deadlifts 5x5
Squats were so difficult tonight
think I'll stay at 90lbs for the next workout to focus on form a little more before increasing. And I absolutely loathe OHP. But I LOVE Deadlifts lol
Keep up all the amazing work lovely strong ladies ????0 -
Was "out" for a week- traveling for thanksgiving (alone with my 2 children) across the country. I had no access to a gym, but did swim a couple days and played some backyard football for exercise. I didn't have control over the food presented to me, but only to what I put in my mouth. I didn't like a lot of the prepared food, but ate out about 1/4 of the time.
I felt like I did pretty well, but came home with a 3 pound weight gain, whahhh. Sigh. I am going to get the thyroid checked as I had mine removed and it's touchy when all of your thyroid hormone comes from a pill. I don't feel like it's right. I can't lose .5 per week on a deficit (supposed), but will gain like crazy on what should be maintenance (conservative estimates too).
Anyhooo…. I decided to start the Wendler 5/3/1 (some variation of it anyway) over at the same weights because I feel weak from my time off.
Spinning my wheels, but did both OHP and Deadlifts today, maxing at OHP 55X8 and Deads 150X8. Not too bad, all things considered. Also did bodyweight rows and dips and 3x12 good mornings with the bar. Those are the ones- they give me DOMS in a good way.
After I get checked out medically, I hope progress with both fat loss and strength continues. Not sure which direction to turn right now.
But, I do LOVE lifting - makes me feel healthier than I am, LOL.
Welcome to the new women! and good to see the regulars back for another month.0 -
Today was craptastic but it is done instead of being skipped. Okay my squats felt great.
Squat 95lbs - 5x5
Row - bar 55lbs 2, 3 moved to dumbbell 3x5 25lbs each arm (my low back was just not wanting to bend and hold at all)
Bench - 85lbs 5x5 the last set was rough
I am also just grumpy today. Made the mistake of getting on a scale (seriously need to throw that damn thing out) and I am at an all time high weight wise, my pants don't fit and well I am grumptastic so Friday has to be better right? Right.0 -
@vendygirl Getting the workout in is half the battle! Hope you feel last grumpy, I saw my birthday food show up on the scale this morning so I understand ya. Hope you feel better soon.
This morning I did:
Squats: 120lbs for 5,5,4. Felt so tired I couldn't get that 5th rep..
OHP: 50lbs for 5,5,5. Felt super heavy today for some reason. I've been taking it slow..weird
DL: 105lbs for 1x5. Been taking this only by 5lb increases to make it more manageable.
I think I've said it before, but I always feel like such a bada$$ after DLs!
Also, I like doing DLs with gloves (for now) more than without. I think I'm weird.0 -
My lunch workout went like this:
Squat: 100 lbs all 5 sets of 5
OHP: 65 lbs all 5 sets of 5 (although, it was a serious struggle today to get the last rep on the last 3 sets)
Deadlift: 165 lbs all 5 reps0 -
Today:
Squat: 130 (3x5)
OHP: 62.5 (3x5, but failed after 3 on the last set-first time at this weight!)
DL: 155 (1 rep)0 -
Today:
Squat: 130 (3x5)
OHP: 62.5 (3x5, but failed after 3 on the last set-first time at this weight!)
DL: 155 (1 rep)
Great job!!!!!!0 -
I have to say I am totally impressed with all of you! You are all just getting on with it even when you feel grumpy or have injuries. Deloading is great!0
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Today:
Squat: 130 (3x5)
OHP: 62.5 (3x5, but failed after 3 on the last set-first time at this weight!)
DL: 155 (1 rep)
Great job!!!!!!
:blushing: :happy:0
