February workout check-in thread
Replies
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I haven't updated with my workouts in a few , life has been super busy.
Did workout a on Tuesday and felt aaaawesome!!!
I've been trying to do warms ups of 5x5 at 45 lbs. read a bit more today and realized I've been warming up wrong.. Whoops
Tuesday
Squats
Warm up5x5 at 45lbs
Work 5x5 at 85lbs
Bench
Warm up 5x5 at 30lbd
Work 5x5 at 65 lbs
Row
No warm up
5x5 at 70lbs
Was proudest if the rows because I really struggled last time I did them.
Today's workout was b and didn't go as well as Tuesdays
Squat
Warm up 3 x5 at 45lbs
Work 5x5 at 90lbs
OHP
Warm up3x5 at 25
Work 5,5,5,5,4 at 50lbs
Deadlift
No warm up
Work 2 at 130
OHP seemed to be going well. Started to breathe at the top instead of at the bottom and that really helped. I just couldn't get that last one up. I have no clue why:(
Deadlift was such a failure! I read the previous post on the form and I just couldn't do it. I am wondering if the last time I did it I just had bad form or something. It was a real bummer.
(I wonder if I didn't do so well today because I was feeling crazy sore from Tuesday?)0 -
Splitting things up in my current routine so I have a dedicated Back & Chest day (along with an Arms day which is my favorite :bigsmile: ). Less weight/more reps to change things up and work on form.
DEADLIFTS
Warm Up Sets:
95x5
125x3
Working Sets:
145x8, 145x8, 145x8 - Can't get 8 reps with my wussy weak grip so had to change to mixed grip in the middle of the sets.
BENCH PRESS
Warm Up Set:
60x5
Working Sets:
72.5x8, 72.5x8, 72.5x8, 62.5x10(fast rep) - Getting out the Fractionals next workout and will kick it up a lb.
BENT OVER BARBELL ROW
Working Sets:
80x8, 80x8, 80x8, 60x12 - Struggled on the last set @ 80 so going to keep the same lbs next week.
DUMBBELL BENCH PRESS
Working Sets:
27.5x8, 27.5x8, 27.5x8, 22.5x10 - Felt easy, kicking it up to 30 next workout
CABLE PULLDOWNS
Working Sets
#15x10, #15x10, #15x10, #13x15 - On my funky cable machine there's no lbs just #s. Heaviest is #19 so not to shabby.
CABLE CHEST FLYES
Working Sets
#5x10, #5x10, #5x10 - Was supposed to do Push Ups but I hate them so wussed out & subbed Flyes instead.
Workout Analysis: Long workout (75 minutes) but a good one. Thrilled to be keeping my strength up while I'm cutting.0 -
I wasn't feeling too good today and I debated on whether or not to go to the gym. I'm glad I did :bigsmile: Not only do I feel better, a young dude (probably in his twenties) gave me a thumbs up after my second set of squats. Then he caught up with me as I was leaving and said "Hey, where did you learn to lift like that?" I told him youtube videos mainly. He said "like me". He told me it was nice to see someone in there that actually knew what they were doing and that the girls that go in there are afraid to lift heavy because they're afraid they'll get bulky. That's the second time in one week someone has praised my efforts! Makes me feel good! :blushing:
Anyway, on the workout:
Squats: 165 lbs. All sets. I debated on upping the weight since I didn't feel good, but thought what the heck, we'll see how it goes.
OHP: Stayed at 70 lbs because I skipped this one last time due to some soreness. All reps, but the last few were a struggle and I had to grunt a little.
Deadlift: 205 lbs. I'm supposed to be doing 225 lbs, but I was afraid to push it today.
Great workout for me today!0 -
That's awesome wolfsbayne!
Hit up B today and my bf had a chance to come with me.
Squats: 3x5 115lbs
OHP: 5x5 55lbs. I only did 5 because my bf laughed and said if I copped out on 5 sets of squats I should do 5 sets of OHP because he knew I could do it haha
DL: 1x5 125lbs!
And then I proceeded to eat the food he had in his bag because of deadlift hunger. Happy lifting and weekends!0 -
Seriously always up the weight unless there is a serious reason not to! (injury, severe form break down, etc) Some of the worst feeling days turn into some of my best lifts.
I met my friends at gold's today and did,
Back squats
45x5, 95x5, 125x5, 155x5, 185x5, 225x5, 250x3, 190x8
Bench
45x5, 55 2x5, 75 2x5, 95 2x5, 105 2x5m 120 2x3, 95x8, I did 6 sets of assisted pullups throughout.
Rows:
Golds doesn't have bumper plates so I did inverted rows on the smith machine. 5x50 -
Seriously always up the weight unless there is a serious reason not to! (injury, severe form break down, etc) Some of the worst feeling days turn into some of my best lifts.
I met my friends at gold's today and did,
Back squats
45x5, 95x5, 125x5, 155x5, 185x5, 225x5, 250x3, 190x8
Bench
45x5, 55 2x5, 75 2x5, 95 2x5, 105 2x5m 120 2x3, 95x8, I did 6 sets of assisted pullups throughout.
Rows:
Golds doesn't have bumper plates so I did inverted rows on the smith machine. 5x5
Can I come and just watch you work out? I would be in awe the whole time.0 -
Workout B
Squats,
90lbs 2x5
140lbs 3x5
OHP,
45lbs/bar 2x5
50lbs 2 reps (felt too weak to continue)
Deadlift,
135lbs 2 reps
145lbs 3 reps
Okay, so I'm fed up with not progressing on OHP. I'm not sure what I'm doing wrong. I haven't made it past the empty bar -- when I began the program, I had to start with 10lb dumbbells and work up to the empty bar -- been there for almost THREE WEEKS. I know this lift is hard for a lot of women, but it seems like everyone else at least stalls 55lbs+
I think I'm getting all the prompts from Mehdi correct (and the first two lifts always feel great). Is there an accessory exercise I can do to help me progress on OHP?
:frown:0 -
Rofl jstout!
Kat the best thing to do is video yourself to make sure your form is okay. You can put your phone in a shoe to steady it.0 -
EGAAH almost 2 hours in the gym. I just cannot... Workout B. Last time. My right hip sorta bothered me the entire way through. And I didn't sleep so well last night.
Squats 145x5x6
Deloading but upping the reps. This wasn't too bad
Deadlift 190x5
4 reps overhand grip, last rep mixed grip. My callouses were more in check today haha
OHP 60x4x7 and the set before last was 6 reps
I was starting to bend backwards a bit on those last sets, though. But it felt pretty good on my shoulders for once!
Wide grip lat pulldown @ 115lbs 4x4 and 1x5
CGBP @ 100 7/6/6
Assisted chin-ups -80x2x6
And I finished up with my Swinging Burpee Burnout (total of 56 KB swings and burpees in reverse ladder form) @ 40lbs in 9:40 which I THINK is a record but I'm not sure.
And now I'm going for a walk cuz it's SUNNY OUT!
MONDAY IS GOING TO BE CHEST DAY! (total planning fail on my part, but usually finding a bench isn't *that* hard at my gym so I should be okay)0 -
A day for me yesterday
Squat
Warm 5x45x2, 65, 75, 95
Work 5x5x125 - ATG & feeling more muscles engage with this better form. Struggled here, I'll stay at this weight next time
BP
Warm 5x45,65
Work 70 - focused on squeezing shoulder blades together and WOW, these were super duper easy, add 5 next workout
Row
Warm 5x45, 55
Work 5x5x65 - probably should've worked at 60, but managed these ok. Stay at this weight next time
Accessory work - each with moderate warm up reps -- LOVING having these included in my workouts
Shrug 3x8x55
Tricep Extension 3x8x30 (add weight next time)
DB Curl 3x8x12.5 good grief I am NOT strong on these!
Back hyperextension 3x8x25
Cable Crunch 3x8x37.5
Worked out with the hubs - stayed at the gym until closing time, pretty nice workout. I feel like things are falling into place for me and that I'll see some nice gains in March!0 -
Okay, so I'm fed up with not progressing on OHP. I'm not sure what I'm doing wrong. I haven't made it past the empty bar -- when I began the program, I had to start with 10lb dumbbells and work up to the empty bar -- been there for almost THREE WEEKS. I know this lift is hard for a lot of women, but it seems like everyone else at least stalls 55lbs+
I think I'm getting all the prompts from Mehdi correct (and the first two lifts always feel great). Is there an accessory exercise I can do to help me progress on OHP?
:frown:
Just my two cents, but this lift is the toughest one for me as well. I seem to perform best when I am really focused on my breathing. Inhale before you lift with a sharp exhale beginning when the bar hits eye level and finishing as you lock elbows overhead. I also focus on keeping my body tight from the floor up. Legs, abs, and back. I picture force coming through my heels and up my body. This helps me feel like it's not just my arms and shoulders doing all the work. HTH. Hang in there!
Today was B for me.
Squats 45x5, 45x8 WU
80x5 continued following form tips from this thread. Also moved the bar lower and performed all reps without the pad. Quite proud of myself!
OHP
45x5 WU
5/5/5/4/5
Form and breathing were off on the 4th set, so one more week at this weight for me.
Dead lift
No WU
1x5 @ 105
I tried out a mixed grip today and really liked it. I felt really good about these today!0 -
Okay, so I'm fed up with not progressing on OHP. I'm not sure what I'm doing wrong. I haven't made it past the empty bar -- when I began the program, I had to start with 10lb dumbbells and work up to the empty bar -- been there for almost THREE WEEKS. I know this lift is hard for a lot of women, but it seems like everyone else at least stalls 55lbs+
I think I'm getting all the prompts from Mehdi correct (and the first two lifts always feel great). Is there an accessory exercise I can do to help me progress on OHP?
:frown:
Just my two cents, but this lift is the toughest one for me as well. I seem to perform best when I am really focused on my breathing. Inhale before you lift with a sharp exhale beginning when the bar hits eye level and finishing as you lock elbows overhead. I also focus on keeping my body tight from the floor up. Legs, abs, and back. I picture force coming through my heels and up my body. This helps me feel like it's not just my arms and shoulders doing all the work. HTH. Hang in there!
Agreed. breathe in when you lift up for your first rep. Then take a breath before you lower the bar for the other reps. Keep everything tight and try not to take any pauses.
Also, you can look for some smaller fractional weights so you don't up 5 lbs every time.0 -
I deadlifted my body weight for the first time today!
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I deadlifted my body weight for the first time today!
Congrats!0 -
Okay, so I'm fed up with not progressing on OHP. I'm not sure what I'm doing wrong. I haven't made it past the empty bar -- when I began the program, I had to start with 10lb dumbbells and work up to the empty bar -- been there for almost THREE WEEKS. I know this lift is hard for a lot of women, but it seems like everyone else at least stalls 55lbs+
I think I'm getting all the prompts from Mehdi correct (and the first two lifts always feel great). Is there an accessory exercise I can do to help me progress on OHP?
:frown:
Just my two cents, but this lift is the toughest one for me as well. I seem to perform best when I am really focused on my breathing. Inhale before you lift with a sharp exhale beginning when the bar hits eye level and finishing as you lock elbows overhead. I also focus on keeping my body tight from the floor up. Legs, abs, and back. I picture force coming through my heels and up my body. This helps me feel like it's not just my arms and shoulders doing all the work. HTH. Hang in there!
Agreed. breathe in when you lift up for your first rep. Then take a breath before you lower the bar for the other reps. Keep everything tight and try not to take any pauses.
Also, you can look for some smaller fractional weights so you don't up 5 lbs every time.
OHP is a b**** really. Everyone hits the wall at different points and 55 lbs isn't uncommon. Form plays a big roll with OHP. Most of the other lifts you can get away with some form breakdown and still get the lift done. OHP isn't as forgiving since it is such a small muscle group being worked. Being efficient with bar path, proper breathing, elbow alignment...these all play a part. Mark Rippetoe has updated his lift form as to how it starts. I've linked it below. I'm not going to say it will be the magic bullet to get you over 55, but I've been working on it and I can feel the kick off the chest that he demonstrates.
Finding fractional plates to do a slower increase is one way to progress slower. 5 lbs increase on OHP is a big jump compared to adding 5 lbs on a squat. Another way to progress is with rep count. The two ways I have seen it done is to increase by one rep per set at the lower weight, say 45 lbs, until you can get 7 or 8 reps for 5 sets. Then you step up to 50 lbs and go for 5x5 then the next one do 5x6....and so on until you get to 5x8 or so then again go up in weight. The other rep progression is to increase when you hit 5x5, but expect that you will have a rep breakdown like 5/4/3/3/2 to start with. When you can hit all 5x5 then move up and repeat.
If you are having issues adding the weight after warm up, try dropping the warm up weight by 10-20 lbs. The goal is to get the joints/muscles warm and used to the movement, not to burn yourself out so you can't do the working weight. If you need to use dumbbells for this, remember to drop a bit more since the single arm stability will make the weight "heavier" in your head.
Again, form, form, form. Keep at it and things will progress.
https://www.youtube.com/watch?v=tMAiNQJ6FPc 0 -
^^^Katarina, watch the OHP videos jstout linked. It really helps!I deadlifted my body weight for the first time today!
Congrats! It feels awesome, doesn't it?!?
Workout B yesterday:
Squats 70 lbs 5x5 still working on t!ts up
OHP 45 3x5, 47 3x3 lack of gym time showed :grumble:
DL 135 1x5
Due to unforeseen circumstances, I hadn't been to the get to the gym since Tuesday. I almost didn't go yesterday, because I was depressed and had been crying. We found out on Thursday, our granddaughter is moving to North Carolina, and we had just dropped her off for a last visit with my son. It was so hard driving away, not knowing when we'll see her again. It wouldn't be so hard, if it was under better circumstances, but her worthless stepfather somehow thinks he can find a better job in a small town in NC, than he can in Houston. At least he has family there he can sponge off of. Im trying to be positive, but my heart hurts. An 8 year old shouldn't have to deal with this. :brokenheart: I'm glad I went to the gym. It got me out of the real world for a bit.
/rant over0 -
I deadlifted my body weight for the first time today!
Woot! Congrats!
ETA: aww Scrapper that sucks. = <0 -
Burned off that birthday dinner (so much food O_0) with Tapout XT Sprawl & Brawl! It feels good to be able to get that in without having to worry about squatting tomorrow. I gotta say.
Going tubing this afternoon, too! Weather is awesome, Canada won the gold medal in hockey... I'm a happy camper!
@Cruisin sorry to hear about your grand-daughter. That can't be easy. I know how my family gets when I merely talk about moving away, so I can only imagine what it's like when it does happen.
To everyone else: Yup, OHP is a b****. I've been somewhat stuck at 70lbs (did the one solo rep at 75lbs during the holidays) for months now. Going to give it a go doing more volume work and see if it helps any. I wanna be able to do a handstand push-up one of these days!
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Thanks to everyone for your OHP support! I seriously got angry at myself Saturday about it.
I will definitely focus more on my breathing at my next workout (Tuesday) and see about some fractional plates. I don't care how slowly I progress, just so long as I can see that I am progressing!
@Crusin_Scrap: you are so right, taking emotions to the gym is so healing. So sorry to hear about your granddaughter, but hoping that Skype and penpal letters (kids are pretty thrilled about receiving and sending letters at that age!) help somewhat! :flowerforyou:0 -
@cruisin - I'm sorry to hear what you're going through. I'll be praying for you and your family. Pen pals is a great idea - as is Skype. I know my kids love writing/receiving letters. (((hugs)))0
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Thank you, everyone. Your kind words really mean a lot to me!0
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Cruisin' I'm sorry to hear about your granddaughter. Prayers you, her and all involved.
Workout B yesterday:
Squat
Warm 45,65,75,95
Work 125x5x5
* focused on hip drive and on focusing my eyes on the floor in front of me vs. the mirror; felt things working better, I'll add 5 next time
OHP
Warm 45,45,50
Work 55x5x5x5x4x4
*after feeling like a boss on these last time, not awesome. Will study cues/form etc and try again next time
DL
Warm 45,45,95
Work 135
* felt awesome (!)
Accessory work
Row (-10%) 45x3x8
Close Grip BP 45x3x8
DB Curl 12x3x8
Cable crunch 42.5x3x10
I'm loving the cable crunch and can feel my core muscles + esp. my back really taking shape and getting stronger from these.
Tracking my workouts in a notebook now vs. phone and I prefer it so much - no worries about phone battery, no temptation to screw around surfing the net etc...
Had a great day with food/diet discipline and then went to friends to watch Walking Dead and drink beer. Darn it those tasty beverages add up quick!0 -
Back on the 531 train with CHEST DAY!! (Thankfully my gym is full of old people slaving away on cardio machines on Mondays, so I didn,t have trouble grabbing a bench xD) And btw, I only ever list working sets here.
Bench press:
70x5
85x5
95x11
70x5x10
I might've had 1 or 2 more reps in the tank on that plus set, but I prefered easing back into it, esp. since I didn't know how I would handle the boring but big sets. Turns out these were so easy I ended up playing with my grip to see how it all felt.
Incline DB Press 25x3x12
Face Pulls 60x15, 65x15, 70x15 (trying to find my top weight here.)
Trcieps rope pushdowns 55x12, 60x10, 60x12 (And then I dropped the cable down and did a set of hammer curls @45 for max reps which was 14)
And I finished the session with Rower interval ladders. 100m, 200m, up to 500m, then back down. With max push-ups in between each sets. Took about 20 mins total, and I got66 push-ups in. I got out of the gym wobbly as hell. And the whole thing only took 1h15! *happy*
Do any of you guys have fitocracy? http://ftcy.me/z4mRmN I use it to log my workouts (after the gym. Good ol' trusty notepad comes with me to the gym and then I log it when I get home lol).0 -
Back on the 531 train with CHEST DAY!! (Thankfully my gym is full of old people slaving away on cardio machines on Mondays, so I didn,t have trouble grabbing a bench xD) And btw, I only ever list working sets here.
Bench press:
70x5
85x5
95x11
70x5x10
I might've had 1 or 2 more reps in the tank on that plus set, but I prefered easing back into it, esp. since I didn't know how I would handle the boring but big sets. Turns out these were so easy I ended up playing with my grip to see how it all felt.
Incline DB Press 25x3x12
Face Pulls 60x15, 65x15, 70x15 (trying to find my top weight here.)
Trcieps rope pushdowns 55x12, 60x10, 60x12 (And then I dropped the cable down and did a set of hammer curls @45 for max reps which was 14)
And I finished the session with Rower interval ladders. 100m, 200m, up to 500m, then back down. With max push-ups in between each sets. Took about 20 mins total, and I got66 push-ups in. I got out of the gym wobbly as hell. And the whole thing only took 1h15! *happy*
Do any of you guys have fitocracy? http://ftcy.me/z4mRmN I use it to log my workouts (after the gym. Good ol' trusty notepad comes with me to the gym and then I log it when I get home lol).
You are seriously a BEAST! :flowerforyou:0 -
Back on the 531 train with CHEST DAY!! (Thankfully my gym is full of old people slaving away on cardio machines on Mondays, so I didn,t have trouble grabbing a bench xD) And btw, I only ever list working sets here.
Bench press:
70x5
85x5
95x11
70x5x10
I might've had 1 or 2 more reps in the tank on that plus set, but I prefered easing back into it, esp. since I didn't know how I would handle the boring but big sets. Turns out these were so easy I ended up playing with my grip to see how it all felt.
Incline DB Press 25x3x12
Face Pulls 60x15, 65x15, 70x15 (trying to find my top weight here.)
Trcieps rope pushdowns 55x12, 60x10, 60x12 (And then I dropped the cable down and did a set of hammer curls @45 for max reps which was 14)
And I finished the session with Rower interval ladders. 100m, 200m, up to 500m, then back down. With max push-ups in between each sets. Took about 20 mins total, and I got66 push-ups in. I got out of the gym wobbly as hell. And the whole thing only took 1h15! *happy*
Do any of you guys have fitocracy? http://ftcy.me/z4mRmN I use it to log my workouts (after the gym. Good ol' trusty notepad comes with me to the gym and then I log it when I get home lol).
nice :bigsmile:
I just followed you on fitocracy, I'm Jonners :bigsmile:0 -
I deadlifted my body weight for the first time today!
AWESOME!0 -
I deadlifted my body weight for the first time today!
Congrats!
x20 -
Well ladies I have read through all the posts I missed while away during my rests...(3mins each time... ) and I can't comment on specific names but I see lots of PRs happening, losts of lifting happening...
So for me after being away for almost 2 weeks (from lifting) I decided workout A today would be a good start (ended with B on Wed and did do a bit at the gym at the resort as they had some free weights...no squat rack tho...:sad: , but the gym moniter was surprised when I asked for a spot on my benches...:laugh: a bit pleased too I think)
Anyway ....
Squats @ 160 today 5x5...really screwed up one rep with my breathing and cursed a blue streak but they felt good today, gonna stay here for form as I felt me leaning sideways...
Benches I stayed at 115 today 3x5, 1x3 and 1x2....:grumble: cursed again as I got past that last time...I "rolled" my shoulders husband said and I feel an odd tingle in my left arm now...(hope it's not my shoulder again)
Rows I finally figured them out...proper form makes a hellava difference...not only with getting them up but not hurting that leg of mine...
<<<<blonde moment.
so those were 115@ 5x5 tonight, stayed here as last time I only got 3 sets out...move up next time.
Good to be back to my routine tho, this is my 25th week lifting (if you count last week even tho I missed most of them) time to take measurments maybe...
PS trip was grand, I love Banana Mamas and topless beaches (at least in the surf), lots of food and fun was had by all.0 -
Nice getting right back at it Stef, and nice numbers!
Monday Madcow Inc:
Squat
45x5, 95x5, 125x5, 155x5, 185x5, 225x5, 250x5
Bench
45 2x5, 60 2x5, 75 2x5, 95 2x5, 105 2x5, 120 2x5 WIth 8 sets of assisted pullups sprinkled about
Row
65 2x5, 75x5, 90x5, 105 3x5 I want to get my bench up so more row volume!
Back extension 3x12
Then c25k!
ETA: SPEELING FICKS0 -
Welcome back Stef!
Yesterday was boxing class and we did some pad work and then defensive drills. One of the guys gave me a complement on my pad holding skills. It isn't as easy as you would think since you want to connect with the glove and basically give it a "tap" when it meets so you don't injure your elbow or shoulder. You also have to give the person the right holds and calls for the combos. I've gotten it down pretty well, but some of the other guys just don't have it down yet. So that was a win in my head.
Then after class two guys were hanging around do incline sit ups and I asked them if they could do flag poles. They didn't know what they were so I showed them and one of them did some and kind of gave me the "holy crap" look. Then I took them to the pull up bar and showed them toes to bar. One could do 3 reps, the other one couldn't get his legs up at all. I'm thinking I'll throw some stuff together for them cause they seem to be a little lost when it comes to working out to achieve their goals.
B day for me today. I'll hit the gym around lunch time. Getting closer and closer to a BW squat again. Too bad I'm not seeing much downward progress on the scale to help make the BW squat happen sooner, but I'm feeling strong again so I'm happy.0
