December workout reports
Replies
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Steph you'll be healed up and deadlifting 200 in no time!
I went to the gym and did an axle complex today for conditioning. It was RDLx5, overhead squatx5, good morningx5, back lungex10 , OHPx5. Rest repeat 4x. Then I was tired. Yawn!0 -
Rows 5x5 @ 100
Nice lifts Lead...I wish I could say I was hitting 200lb DL before YE..but with my injury and 85lb deload not gonna happen...
100lbs for rows is REALLY good so you can definitely pull some weight. What type of injury do you have? Get healed up and with that pulling strength you should be able to get to 200 in no time.0 -
Last night was Legs night (meh!)
Low Bar Back Squats
Warm Up Sets: 65lbs 1x5, 95lbs 1x3, 115lbs 1x2
Work Sets: 127.5lbs 3x5
Barbell Reverse Lunges
Work Sets: 70lbs 2x12 (each leg)
Front Squats
Warm Up Sets: 45lbs 1x5, 65lbs 1x3
Work Sets: 80lbs 2x5
Barbell Calf Raises w/step
Work Sets: 135lbs 3x13
Barbell Seated Calf Raises
Work Sets 95lb 2x25
Wanted to do 3 sets for everything but had some things to do so had to cut it short. Legs are my weak point but they're coming along....slowly.... Just started doing Front Squats so I'm easing into them.0 -
Got a sneaky visit in to the gym this afternoon. You'd have thought it would be empty at 2.30 on a Thursday but no! I've included a video of a single deadlift at 90kg just to show what was going on in the background. Lots of fun!
Squats - repeat of 62.5kg. This feels SO HEAVY! However I got the 3x5, final set:
http://www.youtube.com/watch?v=7UBjifnoCec
Press - new weight - 35kg. Got the hang of breathing at the top which made such a difference! Some pretty ugly reps but 5,5,4 and I was almost doing a happy dance round the gym.
http://www.youtube.com/watch?v=gALIckBpRpA
Deadlift - 70kg x 5 then did a single at 80 and a single at 90 just to see if I still had it. Very dizzy after the 90!
http://www.youtube.com/watch?v=8w3hKJUlNoI
then raced home, had a shower and collected the loin fruits.0 -
Happy dances are totally normal. Grats on your sweet increases!0
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yeah but I was surrounded by guys doing oly lifts.. loudly. My piffling 35kg wasn't really in that league!0
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Strong workout, lwoodroff!0
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yeah but I was surrounded by guys doing oly lifts.. loudly. My piffling 35kg wasn't really in that league!
nice workout, thanks for sharing the vids :happy:0 -
Strong workout, lwoodroff!
I second this^^! And thanks for posting your videos. I'm still a little iffy about my squat form and have been wondering if I'm pausing too long between individual reps...so seeing that one really helped me!0 -
@leadfoot: Awesome PR on the DL! (I know I'm a bit late, sorry)
@Stef: I had to deload my DL at 195. Awful to be so close to 200 and have to pull back to nothing. I feel your pain.
@Lydia: Solid workout! In my gym, happy dances are not only allowed, but encouraged.
Of course, I work out in my garage... but I can't think I'd do anything different at a public gym.
Wendler 5/3/1: Deadlift
Still trying to find my post-PT sweet spot, so this may look weird:
80x5 90x3 115x12
125x5 135x5 145x5 155x3
Felt a twinge on the last set--due to volume rather than weight, because it wasn't too heavy for me. Actually felt my form was better at the heavier weights. But I stopped anyway. No sense being a doofus about it.
3x10 hanging raises
Some ab stuff
Good day ????
--Cheryl0 -
Workout today:
Squat 135-6 140-4 145-4 150-2
Bench 90-5 92.5-3 95-3 (although rep 3 was pretty shaky!)
Row 92.5-7 95-6 100-4 105-2
Still trying to do 3x5, but felt good and added the 4th set on squat and rows just so I could see some new numbers!0 -
Great job on the OHP, Lydia! I'm loving the happy dance, but what I really want to know is, did you yell out "MF'er!"?
:laugh: Thanks for sharing the videos.
Macybean, sometimes I throw in a couple of extra reps at the end of my set in my next working weight, just to see how it feels.0 -
terrible work out. poop. at least i got to the gym though!
squats
60x5x1
70x5x1
75x5x1
85x5x2
my inner thighs were killing me by the end...
bench press
45x5x5
yes suckers.....should be able to do 50 next time..thought i was going to kiss the bar by the last rep though, lol
barbell row
this is what i'm annoyed with...was on 75 lbs last time. my husband was telling me i was doing it wrong (don't you love it when that happens??) and said your back should be parallel to the floor. i've been doing it the whole time with my back straight but angled. anyways, i had to knock off weight to be able to do that and was cursing the whole time...
55x4x1
55x5x1
how do you ladies do it? parallel back or at an angle?
tomorrow is a brand new day with no mistakes in it!0 -
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100# 5x5 Squats
Super happy in in triple digits BUT I struggled bad on the last 2 sets! Staying at this weight next session. Tipping forwards
Bench Press
75# 3x4
75# 2x3
Couldn't lift all 5 reps stay at this weight until able to do all 5x5
Rows
80# 5x5
BW 10x5 per leg Bulgarian Split Squats0 -
last nights max workout
Squats:
20kg x 10, 40kg x 5, 60kg x 3, 85kg x 1 and then 100kg x3
Bench:
30kg x5, 45kg x 3, 52.5kg x 1
Speed Deads:
4x3 @ 70kg
4x10 medium box jumps
4x8el 50kg reverse lunges0 -
Wrapped up with 3rd week of SL with:
5x5 squats 85#
5x5 bench press 65#
5x5 row 85#
Very happy with today's workout. Especially since i ate prior to lifting...Up until this point, i had been working out fasted (i'm not a morning eater, but love to get working out done first thing in my day). and i felt it was beneficial in todays workout....hope it wasn't just a fluke.0 -
Squats: 2 x 30 kg; 3 x 25 kg
Deadlift: 1 x 28 kg
Overhead press: 2 x 17 kg; 3 x 15 kg
Bench press: 3 x 16 kg; 2 x 19 kg
Barbell rows: I can't remember... It's probably still under 20 kg. For now.0 -
Wendler 5/3/1: Bench
Cycle 1 Week 3
Again, this may look weird. Still looking for my work weight.
45x5 50x3 55x15
65x5 70x5 75x3
45 3x10
Superset 3x10:
25lb DB rows & knee and bench push-ups.
@BJC78-Congrats on the triple digit squat!0 -
workout b for me today...
squats 5x5 @ 100lbs
OHP 5x5 @ 80lbs (stayed there due to form issues on Last wednesday, then failed on Monday) did fine today but will stay at 80 due to form issues...if there are more form issues I am deloading...
DL 1x5 @ 120 still issues with my leg on the way down....not so bad with sumo form but still not great.
Oh well it is getting better that's all I can ask for.0 -
Happy triple digit squat!
Today I met my training partner for our first workout in forever! I was just going to do some conditioning, but it didn't turn out that way. So I started out with 5 sets of the same axle complex- 5RDL, 5 overhead squat, 5 good morning, 5 reverse lunge per leg, 5 overhead press. I did those while she was doing squats. Then since she was OHPing next we decided to have an axle OHP day. I did way more warm ups than normal as I was getting used to the axle more. I ended up with 35x5, 55x5, 65x5, 75x5, 85x5, 95x4. Then I called it a day, and came home and made bacon, hashbrowns, and cheesy scrambled eggs. Yum!0 -
Everyone's doing such great stuff on here. Great job everybody! Workout A today, and it felt great! Everything finally felt right on my squat form, and I didn't struggle at all.
Squats 5x5 80#
BP 5x5 65#
Rows 5x5 85# - but the last couple were tough!
Followed by a 2.5 mile run, because I just can't help myself... :ohwell:0 -
All kinds of RAWR!
I'm ready to go back to bed - but I LOVED today's workout:
Wendler, Cycle 4, Week 2
Deadlifts
Warmups:
1x5 @ 100
1x5 @ 120
1x3 @ 150
Working:
1x3 @ 175
1x3 @ 200
1x7 @ 220 I fought for that last one. Fought.
Accessory work:
Sumo deadlifts
5x10 @ 125
Turkish getups
1x5 @ 5lbs, each side. This was my first time doing these - they are very intellectually demanding, not to mention a great cardio challenge! I'll add reps until I'm up to 10 a side, then go up to 10 lbs, and so on.
Kettlebell swings
3x15 @ 10 lbs - First time for these too (my gym just got kettlebells). These were also fun.
I just wolfed down a make-it-yourself sausage egg mcmuffin and a huge apple. I'd like to go back to bed, but I'm taking bitty girl and my mom to the Nutcracker today. It will be my 3.5 year olds first live theater experience. Wish me sit-still-and-be-quiet luck! 0 -
Squat 110 5x5
Row 45lb x1 55lbs x4
Bench 90lbs - it was a struggle but I managed to get all 5x5
My right trap muscle (I think) is feeling odd. It has been feeling odd since Wed after my squats. I Can't seem to find a stretch to make it feel better. It feels tight but at the same time a little sore. Any ideas on how to stretch it? I've tried the thread the needle (push my right arm all the way to the left and kind of rest on my right should while on my knees) that kind of help.s0 -
Light day. Just couldn't get excited about squats when I have so much else to do.
Wendler 5/3/1: Squat
Cycle 1 Week 3 (I messed up and did this workout last time instead of week 2. Anyway, I just went ahead and did it again)
80x5 85x3 95x11
55x10 65x10 75x10
2x10 Landmine 180's 55lb (10lb weight on 45lb bar)
@vendygirl: I set my shoulder against a doorway (or squat rack) and bend my head to the opposite shoulder until I feel a stretch in my traps, then hold for 30 sec. Repeat for each side. My PT gave me that one, among others. I do it pre-workout. If mine are super tight, I use a heating pad on them before I start. And ice after. Hope you feel better.0 -
Quick visit this morning..
Squat 65kg 3,2,3. Felt -heavy-..
Bench 45kg worked up to this, there weren't many people around so I grabbed a spot for one attempt and managed 2 reps. 100% improvement! Yay!0 -
Well after a week and a half off with a cold and some issues with my OH's health too which was a bit stressful and left me short of time I hit the gym in my lunch break today. It's only just do able and I always feel a bit rushed so less than ideal but, I got there
3 sets of 20 glute bridges and 12 x 12kg dumbell rows
3 sets of 10 18kg goblet squats and 6 x 12kg dumbell pench press. And gosh that was hard - previously I have only managed 10kgs, even just getting the dumbells in place is tough, and that first rep every time was so dithery!
1 set of 10 18kg dumbell romanian dead lifts (so 36kg) one set of 8 and one set of 4.
Some leg raises and planking and I was done.
To be fair to my dead lifts, 1 I don't get enough time for a rest as I am clock watching so I was getting 30 seconds or so, 2 I was previously squatting 16kg goblets and 10kg bench and my arms were just so tired I just could not hold on any more
It was not really my big back muscles that were struggling just my poor weedy arms lol! 0 -
After a 3 day hiatus (darn the holidays and so much to do! :grumble: ), my workout yesterday:
Squat: 120 lbs all 5x5
OHP: 70 5x3 Hoping I can get 5 of 5 next time since this is my second stall
Deadlift: 185 lbs 5x1 Warmed up with 140 lbs. This one was kind of a struggle, so we'll see how 195 lbs is for me next time. I'm hoping to DL my bodyweight before the end of the year.0 -
Wendler, Cycle 4, Week 2
Benchmania
Warm up sets
1x5 @50
1x5 @70
1x3 @80
Work sets
1x3 @ 95
1x3 @ 110
1x4 @ 120
Accessory work
Flat dumbbell bench press
5x10 @ 35
One arm dumbbell row
5x10 @ 35
Then I did something called the "9 Minute Kettlebell Complex from Hell". I had to take a minute break halfway through because I was wiped!0 -
http://www.youtube.com/watch?v=ZlRrIsoDpKg
