January workout check in thread
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Hooray for progress Amy! :drinker: Woohoo for bodyweight:drinker: . Booo For shoulder.:brokenheart: :sad:
I did axle back squats today and got a PR! Highest squat, and highest axle. Hooray. Must have been that gorgonzola burger, and salty caramel shake I had for lunch.
45x10
95x10
125x5
155x3
175x1
195x1
205x1
225x1
235x1
245x1
255x1:drinker:
185x3
195x2 lost count but I think it was 2. Yes this is what heavy things do to my Brian.
205x3
215x3
225x3
235x3
165x5
175x50 -
I have a "strongman style powerlifting meet" on the 25th which is axle squat, axle bench, and hummer tire deadlift. No real reason other than that. They suck. The collars don't rotate and it makes it feel wayyyyyyyy heavier. Also I pretty much have to high bar squat to hold onto it which means not as much weight. (in theory clearly I proved that wrong today lol). Hopefully my back is better by the meet so I can bench and pull! :grumble:0
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Man, I feel a little inadequate posting after Tree, but it is what it is!
Awesome lifting! :drinker: <here's another couple of shakes to toast wIth!
I haven't been posting my workouts lately, because I was so busy with Christmas and eating crappy, I haven't been progressing as much as I'd like. I deloaded on my squats to work on form and getting to at least parallel, and I think it paid off.
Tonight I worked out after not being in the gym since Monday. I've been sick with a cold and not eating much and I could sure tell! My strength just wasn't there, so I did what I could and managed a half decent workout. I can't complain, though. Tomorrow I will be 58 and 2 months ago, I could barely squat the oly bar and had never bench pressed or deadlifted! I can't quite deadlift my body weight, but I can lift twice my age! :laugh:
I was reading something the other day, wish I could remember where and who said it, but it was bench press tips and the guy said most people fail at the top.of the lift, where your triceps come into play. He suggested putting a bench in the rack and setting the safety bars at a height where you don't go all the way down to your chest, just to where you're at the last 3 inches or so from the top of the lift, to work your triceps. I think I just might give that a try, cause I know that's where I fail.0 -
Happy birthday! I'm off to the gym once Dan gets back from his ride..0
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So a pretty weak-sauce day, partly as I've dropped my calories I suspect.
Squats - 62.5kg felt very heavy but did 3x5 pretty ugly
OHP - haven't done since mid-December so dropped back to 32.5kg managed 553 very poor show
Deadlift - used the 2 prong belt and got it as tight as I possibly could.. 90kg x 5! New rep PR!
so I'm bouncing
I also ordered my belt (maroon!!) today, a lever one.. so I have high hopes for when that arrives 0 -
Yesterday did a back and bicep workout and I found myself failing at incline DB presses quite hard
I have been neglecting the poor guys for a while, figuring my other lifts would strengthen them anyway. Guess not xD Today they huuurt so good! (My pecs are still sore from 2 days ago too. Yay! lol)
Today was about an hour of yoga and mobility. I feel so much better now
2 more split workouts (legs and shoulders), 1 more day of rest and then I'm officially tackling SL and I can't wait!0 -
Thanks for the birthday wishes, Lydia! Congrats on the new PR. :flowerforyou:0
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Lydia grats on the belt and rep PR. For me everything feels like 19732198x heavier when I'm cutting. I mean I can still lift it, but man does it suck!
Yay for another awesome squat workout except I might have strained a muscle. I'm good at doing that and not even realizing it until the next day. Here's hoping it is fine. For some reason when I was walking to my car the outside of my quad was like "oh ow" a tiny bit. Whenever it's a weird part of me and not like the whole muscle that hurts I usually messed myself up. Argh! I still had an awesome workout so whatevs. I'll heal.
Barbell front squats:
45x10
95x10
125x5
155x3
175x1
185x1
195x1
205x1
215x1
225x1
175 3x3 becase I completely failed at math and put 175 on the bar first when it should have been 155/165/175. I did my first set and was like "oh that's heavy." Then went to put more weight on, and a lightbulb went on over my head. I just went with it.
135 2x50 -
Good workout! Hope you haven't hurt yourself...0
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Cruising scrapper, at least you have just not been posting - I have not been working out!
Tree - pain is not good - hope it settles down
Lydia - congrats on the PR
So first time in a few (3 maybe) weeks at the gym. And last week before my next step with Strong Curves.
3 * 20 Hip Thrusts and 10, 9, 8 * 14kg dumbell rows
3 * 10 20kg goblet squats and 10 * 10kg dumbell bench. Dropped a bit of weight there but felt better for it and I am feeling much more equal on both sides now.
3 * 10 * 16kg dumbell romanian deadlifts. The dumbells are still meaning I am struggling with my grip with these.
20 side leg raises * 2
and 60s plank and side planks.
And now I am tired and hungry lol!0 -
Happy Belated New Years Ladies!
Yesterday's Leg Workout w/a couple videos...
Back Squats
Warm Up:
65lbs x5
95lbs x3
120lbs x2
Working Sets:
127.5lbs 3x5
Could use a teeny bit more depth but pretty pleased with form:
http://www.youtube.com/watch?v=7JiTpSTr5CU
Barbell Reverse Lunges (knee hits floor every rep)
Working Sets:
75lbs 3x10
RDLs (w/straps)
Warm Up:
75lbs x5
95lbs x3
Working Sets:
115lbs 3x5
Haven't done these FOREVER so went light. Need to work on my form a little LOL
http://www.youtube.com/watch?v=rhV5hRFcUo8
Barbell Calf Raises w/step (Slow tempo)
Working Sets:
135lbs :40 seconds x 2
Seated Barbell Calf Raises (Fast Tempo)
95lbs: 75 seconds x2
Workout Analysis - Very pleased with the workout. Increased all weights since last week and made all reps. Will continue at a snail's pace adding 2.5lbs to Squats every week. Really want to Deadlift tonight but screwed up my programming and shouldn't have done RDLs the day before. Might be a Cardio/Abs workout tonight. Will see how my back feels.0 -
Yesterday was B
sqauts: 4x5 105lbs then 1x5 at 110lbs just to see if I could since I'm getting back into it after this long break
ohp: deloaded to just the bar. something must have clicked because for the first time it actually felt good.
deadlifts: 45lbs bar warmup, 1x5 at 95lbs then another 1x5 at 105lbs just to see (again) if I could.
Then hopped on the arc trainer for 30 minutes as I try and kick my rear in gear.
Then I had the deadlift hunger and satisfied it with surf and turf for dinner!
Back to 6am workouts wednesday...bahh0 -
Back into Stronglifts after 2 weeks off. This was the third workout at 120 lbs for squats and I COMPLETED ALL SETS OF 5!! I'm very excited about that, but man was it tough. Benched 75--was at 85 before the break. Rows were 75 also--80 before the break. Saturday, my deadlift was 195 lbs and I pushed myself to get all 5 reps. Wednesday, will be attempting my body weight :bigsmile:
OHP was at 70 lbs and only did 5 sets of 3 :grumble:0 -
Back into Stronglifts after 2 weeks off. This was the third workout at 120 lbs for squats and I COMPLETED ALL SETS OF 5!! I'm very excited about that, but man was it tough. Benched 75--was at 85 before the break. Rows were 75 also--80 before the break. Saturday, my deadlift was 195 lbs and I pushed myself to get all 5 reps. Wednesday, will be attempting my body weight :bigsmile:
OHP was at 70 lbs and only did 5 sets of 3 :grumble:
wow wolfsbayne, that's great! lift them weights 0 -
Back into Stronglifts after 2 weeks off. This was the third workout at 120 lbs for squats and I COMPLETED ALL SETS OF 5!! I'm very excited about that, but man was it tough. Benched 75--was at 85 before the break. Rows were 75 also--80 before the break. Saturday, my deadlift was 195 lbs and I pushed myself to get all 5 reps. Wednesday, will be attempting my body weight :bigsmile:
OHP was at 70 lbs and only did 5 sets of 3 :grumble:
wow wolfsbayne, that's great! lift them weights
Thank you! I'm trying to build that strength 0 -
Hey ladies...
Congrat lydia on PR
And great lifting for all others, nice to see people posting again after their breaks
Workout B for me today.
Squat 5x5 @ 130 (almost back to where I was prior to injury)
OHP deload from 85lbs to 80 (knew after last time it just wasn't gonna happen. If these don't go well I am going to deload down to 75 and up the reps to 7 maybe for a bit)
These went fine 5x5@80lbs might have to use my weighted collars (3lbs) together and try that.
DL 1x5 @ 150...again loving sumo stance...looking forward to being back at 180 on these.0 -
So I felt completely fine today so I went to gym. Spent time rolling a ton. Go out to the squat rack. I get 45x10 no pain. Put 25s on. Do 95x5 and have some slight pain. I did 2 more sets to see if it just needed to warm up. It was not effective. SO I did 3x20 body weight hip thrusts, 10# curls 3x12, and a bunch of shoulder pre-hab (strengthening the rotator cuff so like these http://www.exercisegoals.com/rotator-cuff-exercises.html wooo!0
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Decent workout for me tonight, even though I'm still about 5lbs lower on lifts, than I was before I got sick and missed a week. Im very frustrated with my squats. When I got to 80lbs, I knew my form was sucking, so I dropped down for several workout to try and fix it. Then, I got the stupid cold and that set me back. Workout on Saturday, it was all I could do to lift 4x5 at 70. Tonight I forced myself to do 4x3 and 1x5 @ 75. I still feel like my form is off, but maybe getting back on track with eating right and getting all my protein in will help. I leave Thursday on a 4 day cruise and since the ship only has hand weights, I'll be doing goblet squats and continuing to work on form.0
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time to move to 3x5 maybe?0
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You're lucky to be leaving on a cruise!Decent workout for me tonight, even though I'm still about 5lbs lower on lifts, than I was before I got sick and missed a week. Im very frustrated with my squats. When I got to 80lbs, I knew my form was sucking, so I dropped down for several workout to try and fix it. Then, I got the stupid cold and that set me back. Workout on Saturday, it was all I could do to lift 4x5 at 70. Tonight I forced myself to do 4x3 and 1x5 @ 75. I still feel like my form is off, but maybe getting back on track with eating right and getting all my protein in will help. I leave Thursday on a 4 day cruise and since the ship only has hand weights, I'll be doing goblet squats and continuing to work on form.0
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Decent workout for me tonight, even though I'm still about 5lbs lower on lifts, than I was before I got sick and missed a week. Im very frustrated with my squats. When I got to 80lbs, I knew my form was sucking, so I dropped down for several workout to try and fix it. Then, I got the stupid cold and that set me back. Workout on Saturday, it was all I could do to lift 4x5 at 70. Tonight I forced myself to do 4x3 and 1x5 @ 75. I still feel like my form is off, but maybe getting back on track with eating right and getting all my protein in will help. I leave Thursday on a 4 day cruise and since the ship only has hand weights, I'll be doing goblet squats and continuing to work on form.
Colds always set me back. I don't even lift if I have the sniffles anymore because I end up super sick. Form is important but so is adding weight. It sounds like you have a good balance. Goblet squats and front squats are great for form since you are forced to use your abs/back to stabilize yourself. Also second Lydias 3x5 suggestion.0 -
I guess I'll see how things go when I get back. I should be refreshed and refueled! :happy:0
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Legs yesterday, shoulders and calves today. Tried a barbell complex at the end of my workout to finish off. Was going to do 3 rounds but I stopped after the first one. My shoulders were shot, and my calves were quivering while doing everything lol.
I typically hate taking 2 days away from the gym, but I might need the extra recovery time xD We'll see how I feel.0 -
Cold workout space made for a bad lifting day, but I got something done anyway.
squats @ 145lbs 1,2,1,1,1 (my first stall on squats since starting 7 weeks ago)
bench @ 80lbs 3,3,3,3,4 (I expected this since i stalled at 75 as well)
row 5x5 @ 80 lbs
I also tried out my wrist wraps today, they were very helpful with bench and rows. also tried out grip lotion which turned out to be chalk without all the mess (I wasn't sure what it was when i ordered it really). Definite help with rows, as I felt my grip was strong and solid. can't wait to use it with deadlifts.0 -
Had the day off work so did my Upper Body 3x5 workout early AM which I haven't done since 12/10. It was craptastic !
(All weights in lbs)
DEADLIFTS
Warm Up:
95x5
125x3
155x2
Working Set:
185x3 (sucks!)
BENCH PRESS:
Warm Up:
55x5
70x3
Working Sets:
83.5x4
83.5x3
80x5 (dropped the lbs so I could all reps)
OVERHEAD PRESS
Warm Up:
45x5
Working Sets:
57.5x5-FINALLY got all reps
ACCESSORY WORK:
Dips 3x6
Chin Ups 3x5
Workout Analysis: One of the weakest workouts I've had in a while. Probably should have deloaded since it's been almost a month since I did this workout. Oh well. Will deload next week. Going to kick OHP up a lb & see how it goes.0 -
Leadfoot I look at those numbers and cannot see anything but win and awesome but I understand if it is not where you feel you should be.
I got a little bit in at the gym this lunch time,
2 sets 39kg pulldowns, x 10 and 1 set of 8 as a superset with 10/leg 1 legged glute bridges
20 step ups, as a superset 10kg dumbells for OHP I did 1 set of 8, a set of 7 and a final 1 of 8
Not enough time for anything else. But I may call tomorrow and do the other half of the workout lol!0 -
Braved the cold this morning and hit the gym at 6am. Got through squats fine, had deloaded a little from this past weekend since I'm weaker in the mornings. Then I went to move the safety bars so I could do rows and I sprained my lower back! Its my lower left back which makes me think its a lumbar sprain since I'm right handed. I'm hoping for a quick recovery because I was glad to get back to lifting but I'm currently taking a sick day and laying in bed!
Hope everyone doesn't throw out their back like this young 24 year old kid did!0 -
Leadfoot I look at those numbers and cannot see anything but win and awesome but I understand if it is not where you feel you should be.
Thank you for the kind words. Just expected a better workout - I'll nail it next week.Hope everyone doesn't throw out their back like this young 24 year old kid did!
Sorry to hear. I threw out my back when I was 22 years old picking up the cat. The night before this I had been sitting at a concert in the rain for 5 hours hunched over because the seats had no backs. Dr. gave my muscle relaxers and I think I slept for a week. Hope you get to feeling better.0 -
Oof. Cutting and lifting make Lydia a hangry girl despite the 150g protein today.
However..
Gym was FULL. New year joys.
So I started with prowler runs, it's only about a 15m section each way so I did there-and-back-agains. Did two lots of 2, then 2 of 1 before it finished me off.
Then the squat rack was busy so benched.. 40kg 3x5
Squat (worked out how to get the belt nice and tight) 65kg 3x5.
http://www.youtube.com/watch?v=dNPzmbRAN9s
These feel worse than they look on video for some reason. My metatarsalgia is worse after squats (it's worst of all just walking about with the foot bending, but sending that much force through the foot can't help). Not mentioning this to the huz, you can imagine what he'd say..
Then kettlebell swings, was going for 8 rounds of 20 seconds with 10s rest. Made it to 3 before I was done in! This is a nice target though..
In the background of the squat video you can see the 3 newbies (including a girl! amazing!) who were leaving plates anywhere.. so I employed a little sarcasm to raise their awareness that they were no longer in their garage. Thought it was better than either being snippy, or the guy on reception (who is -very- grumpy about plates lying around) spotting them!0 -
Hey ladies...workout A for me today after starting HIIT yesterday and lydia i am not on a cut but Yah omg hungry today 156g of protien and I know I will eat something tonight that will put me over my 1600...I've decided to let it due to the hiit my TDEE might go up. Currently doing TDEE-20% although if I continue my HIIT I will have to recalculate possibly
So squats today 5x5 @ 135...one workout away from preinjury weight Yah...
Bench @ 110 again as I failed last week got 4x5 easy then 1x4 crap..I actually think I have a mind block, my husband got home on my last set...hmmm good thing tho..hehe
Rows @ 110 again last week here if I can't do will have to deload..hoping the foods have helped and rewatched a video on form...5x5 YESSSSSSSSSSSSS watching that form video really helped....
I have also upped my base rest period to 2.5mins and add 15 secs each set (might add more for bench) not sure what the standard is for this...0
