Mad March workout check in thread
Replies
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6 weeks done :happy: I am so happy that I stuck with it so long without missing a day. Sunday is my measurement day. I will post my results then.
Today, I did.
Squats 5x60. Going good
Bench 1x5x80 4x4x80. Just struggled at end and wasnt feeling it
Row 5x60. Ready to bump it up.
Accessories
Chin up with 44 lbs assist
Hanging leg raise. Got legs above parallel
Leg press 5x185
Skull crushers 5x20
Viglet - I hate the weight not moving either even though I weigh and measure everything.0 -
I am working on adding warm ups. When I was working out with my son I felt I had to hurry in case he lost interest and I didn't really have the energy anyway for warmups with weight (we always do stretching warmups and body weight squats) Now I am including warm ups with weight and I feel it is part of the workout. I have to say that i think it really helps. I did squats completely pain free (knees and Hamstring tendon) for the first time in probably a year!! I don't know what I will do for cardio today. We had more snow. : ( It's spring you know!!
Warming up has made a world of a difference for me! I really feel like I have more control of my body now that I started taking the time. Someone in a previous post said this :
You're not just warming up in the sense of raising body temperature, you're also getting your muscles, connective tissue, and brain ready for each movement. Your brain might actually be the most important because all strength gains come from neural adaptation. Your brain tells your muscles to use more of the fibers they already have- even if you do gain muscle mass through a bulk the strength part comes from your brain learning how to recruit some of those new fibers.
^^ It is so true!!!
And we are supposed to get 10 cm of snow here
I am NOT impressed with this! 0 -
Please, up to 2 days ago we were stuck in -25 degree celcius land. Enjoy the snow! =P
(Yeah, i'm sick of it too. But shoveling is a good workout!
) 0 -
viglet--same here, but this week BAM! 3 lbs in 2 days. Yes, I weigh myself every day :ohwell: I'm guessing I finally got a hold of my food intake. I dropped it by 500 calories which is probably not a good idea for weight training. I probably could have dropped by 200. I'll gradually add more in. I was sure glad to see the 190's again, though :bigsmile:0
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krokador- I drive almost 80 kms to work each day... the snow makes my life hell! But I agree, I am happy to be no where near -25 anymoreviglet--same here, but this week BAM! 3 lbs in 2 days. Yes, I weigh myself every day :ohwell: I'm guessing I finally got a hold of my food intake. I dropped it by 500 calories which is probably not a good idea for weight training. I probably could have dropped by 200. I'll gradually add more in. I was sure glad to see the 190's again, though :bigsmile:
whoa that's a big drop! How much are you eating now?
I am doing 1560 calories a day and have my macros split 40-30-30. I just don't want to go below this. I have decided I am done with low calories, even if it means slower losses.0 -
krokador- I drive almost 80 kms to work each day... the snow makes my life hell! But I agree, I am happy to be no where near -25 anymoreviglet--same here, but this week BAM! 3 lbs in 2 days. Yes, I weigh myself every day :ohwell: I'm guessing I finally got a hold of my food intake. I dropped it by 500 calories which is probably not a good idea for weight training. I probably could have dropped by 200. I'll gradually add more in. I was sure glad to see the 190's again, though :bigsmile:
whoa that's a big drop! How much are you eating now?
I am doing 1560 calories a day and have my macros split 40-30-30. I just don't want to go below this. I have decided I am done with low calories, even if it means slower losses.
I have my calories set at 2000. I've been actually eating under my BMR (which is not good by any means). My BMR is around 1640 according to Scooby's workshop. I probably eat around 1400-1500 cals. What's weird is that I took a four day hiatus and I figured I'd weigh a little more after starting to work out again, but that wasn't the case. Most likely, when I had my cals set at 1800-1900, I was probably eating more than that. I don't weigh anything and my DF likes to eat candy and offer me candy in the evenings when we're laying in bed. :grumble: Of course, I usually don't refuse. Anyway, I've cut that out. The only thing I can think is that I'm tracking more accurately and cutting out the extras. The loss has been really slow for me since I started in November. Even the inch loss is slow.0 -
Happy Fridays ladies...Workout B for me today Yah Dead lifts...oh and nice to see so many new faces...:drinker:
DH isn't home until 7pm tonight so he isn't here...not sure when he will do his probably tomorrow...on his turn around day (he works 2 days then 2 nights )
Well I am doing my rehab more diligently for that pull I had in November...it's been acting up bad that past couple of weeks. I have stopped the HIIT workout as well...well didn't do one on Thursday, went for a walk on Tuesday...gonna do my rehab exercises until I am better this time so my squats are lower still...DL deload due to form.
did the rehab 3x today and specifically right before my lifts which made a huge difference along with ensuring my knees are pushed out...no narrow stance for me tho...wow ouchie...hoping that comes with time as it gets better...I liike varying my stance sometimes and would like to try SL deads again at some point.
I know i never reference my warm up sets..I do them...I promise...well maybe not deads and rows (might start with deads tho) usually 2 sets @ empty bar and 2 weighted sets...I try for half my working weight.
Squats @ 140 today
5x5 no issues
OHP @ 75lbs today due to deload from failure at 85lbs...wondering if I should move up slower this time...using my weighted collars...I just want to hit that triple diget OHP.
DLs@180lbs today gonna work on the form and make sure it's a push not a pull exercise...:bigsmile: (yes did a warm up)
1x5 felt like rep two was more with my back but corrected it through the rest...will record this weight next week for review.
My calories average 1700 a day...I have it set at 1600 knowing that if I want to I can go higher...and I often do.
That is my TDEE-15% but with being so close to goal...I know I should move it up...but my plan is to hit 155 and then slowly move up as my ultimate goal is 20-22% BF which means 149-152...
I have gone weeks (4) while lifting without losing a lb then wooosh...1.5lbs for 2 weeks in a row...
Mind you for me the scale is moving but the inches are not...which is disheartening...although I wore a size 5/6 jean this week and wasn't "squished in":drinker: while with my 9's I need a belt so bad....hehe0 -
I hope we have seen the end of that extreme cold too. Krok I knew someone would mention the shovelling calories!! lol! I try to get my son to shovel I don't like to do real work! I know it is pathetic but I would rather run and lift or longboard than do anything remotely useful!
I have my calories set to 1200 plus I eat all of my exercise calories and I also think I'm fine if I am anywhere below 500 in the red. frequently I am over my 500 limit. Do you think that has anything to do with me not losing? LOL You know recently I have been thinking that as long as I'm not gaining I am probably gaining muscle so that is good too! I think I must be the queen of rationalization! I do eat really well though so at least there is that. I am 5'6" and about 185 ish but a few years ago I was 265 so if I think about it that way I am still doing great. It's all relative. There was a time when I could barely waddle. I was thinking today as I put the bar back on the hooks how hard that was when I first started! We just have to keep on keeping on and changes will happen even if the %$#* scale doesn't change.0 -
Today I did:
Squats: 5x5: 70
Bench: 5x5: 65
Deads: 1x5: 105
My math needs help at the gym.
lol
I am exausted. I this normal for lifting? Any idea on what I should do?0 -
@viglet- I know my weight has been more finicky since starting SL. I used to see a steady drop when i was really "good" not so much anymore. its very unpredictable these days. I eat 1500 calories and some of my exercises calories back. this super slow losing is hard and its meant I've had to swear off alcohol til I meet goal and stay there for 2 weeks. but I'm sure it's better for me than what I was doing ( 1200 not eating back any exercise calories but binging on weekends ) I do think I see a tiny bit of progress so I'm sticking with the current plan for a little while longer. you might want to just play with your numbers a bit.
I love Fridays sooooo much!! I go in the early afternoon and no one is there, save a few old men. its so nice!!! its become bliss time for me lol
Today was bench day
Squats 110lb 5x5
the weight is not the problem with these. I have a knot in my right quad that isn't just sore it stings! it makes the lifts really hard.
I think it may have to do with the way I'm returning the bar to the rack. I always rock off that foot. I tried to stop myself from doing it today but its already habit and hard to keep from doing. I'm wondering if I should take an extra day off it til it heals.
Bench- 75lbs 5x5
No problems here typical shake but I'm starting to think that's just me LOL .
Row 90lbs 5x5
a push but went nicely
I also did 3x5 chin-ups, 3x5 pull-ups & 15min core ( and tried 5 toes to bar LOL fun but didn't even come close )
@Saranharm - I did crazy hard cardio for years so lifting actually gives me energy but I have no idea what normal is. I'm never normal LOL.
if your finding yourself pooped I'd say take a hint from your body and sneak in a nap, if you can. if not maybe hit the sack a tiny bit earlier?0 -
Wow so many ladies with some kicking weights both picking them up and losing them.
My weight loss when lifting is all over the place. Lyle McDonald has an interesting article on the subject found here http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html I find that I retain water much more than lifting. When I first started I was doing the whole weigh once a week thing, but my water retention only loosely correlates to when I've lifted so I started weighing every day and paying attention to the trend.
I'm going beltless for at least 3 weeks maybe 4 so kind of winging what my weights should be. I'm also not benching for at least a couple weeks as the arch hurts my ribs.
So today I did:
Squat:
45x5, 95 2x5, 120x5, 150x5, 185x5, 225x5. 255x3, 185 2x5
Superset x3
Band assisted pull ups x3 + Giant squishy med ball pushupsx8
Pendlay Row
45x5, 65x5, 75x5, 95x5, 110x5
After some c25k fun!0 -
My today workout was not good due to the stupid order. When I arrived both squat racks, all 4 benches, and all extra bars were in use. It was a zoo. I ended up starting with OHP. Then I did my accessory work, than my bench press then squat, and than 10 min strain climbing, and finally got to do my dead lift. I worked out Monday, Wednesday and Friday this week, and this is not a good schedule, Monday was good , Wednesday was a bit crowded, but today was nuts. Last week I did Tuesday and Thursday , and those days seemed better. Anyway this is what I did:
OHP :
Warmup 30 lb x 5, 40 lb x5
Working sets 50lb 5x5, this was hard, but all was good form.
Bench :
Warmup:45lb x 5
Working sets 60 lb 5x5, it still seem a bit easy, that is why I added for today even though I should not have done BP today.
Squat : 45 lb x5
Working sets 65 lb 5x5 , but the last one of each set was bad from and I felt weak. I am not sure because of the stupid exercise order, but I may not go up on this one next time.
Dead lift
115 lb , 1x5. I only supposed to do 110 lb, but again this weight was easier to manage because the plates increment.
I also did
Assisted pull-ups 5x5 with 95 lb assitance.
Knee up leg raises 10,9,9,
4x30 sec plank0 -
My weight loss when lifting is all over the place. Lyle McDonald has an interesting article on the subject found here http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html I find that I retain water much more than lifting. When I first started I was doing the whole weigh once a week thing, but my water retention only loosely correlates to when I've lifted so I started weighing every day and paying attention to the trend.
Fittreelol - great article, helped me understand better0 -
@Saranharm - I did crazy hard cardio for years so lifting actually gives me energy but I have no idea what normal is. I'm never normal LOL.
if your finding yourself pooped I'd say take a hint from your body and sneak in a nap, if you can. if not maybe hit the sack a tiny bit earlier?
Well I have been tired since my last kiddo was born but this is a new level of exaustion. I sleep a minimum of 8 hours a night. I tried napping yesterday but i am not a good napper. I've had my thyroid trsted but i wonder if i am low on any certain nutrients.0 -
Saturday used to be my favorite day to workout... all 5 of the benches were "taken" (one guy was doing overhead dumbbell presses next to one and using it as storage space; another was rocking out to his iPhone). I'm like, where did you all come from?! This place is usually deserted on Saturday mornings!
Pulled a muscle in my back the other day so took everything easy:
Squats:
65lbs, x6
85, 3x6
95 x 5
Bench: (had to use dumbbells)
50lbs, 2 x 5
60 x 2
Replaced rows with Lat Pullovers because of my back:
30lbs, 3x5
Now it's off to rest my poor lower back and the charming cramps that started last night.0 -
Whoa, snow? Eeeeeeewww, snow in december: aaaaawww, snow, how beautiful, yay! Snow in march: meh! You're too late, go home!
I finished my second week today and am sooo happy, I found this. It's the first time since years, that I don't have to force myself to go to the gym. I am always looking forward to the next training day!
I am avoiding my scale due to what I read here, gaining water and such, but I made pictures the first day and are planning to take measurements this weekend... My calories are at about 1800,I will watch and see how that works for me, I want to lose a bit of weight though.
My training today:
Squats
40 kg (88lbs) 5x5 plus warmup sets
Bench
25 kg (55lbs) first, 4x5 then I remembered I was supposed to be at 27,5 kg (60lbs), I added up to this and did two more sets (I really should check what I have to do before each training, damn) plus warmup
Row
25kg (55lbs) 5x5 plus warmup
It was pretty full today, but I was super lucky that "my" stuff was free when I needed it0 -
Well of course the day after I say there usually is at least 1 squat rack free they would all be taken when I need them >_< Gym wasn't crowded, either. It just was leg day, I guess. Used the crossfit rig instead. It was weird not having a mirror to check my form. I felt a lil wobbly as a result.
So squats
110x5
130x5
145x10
Every rep on that last set felt like a struggle. As I said, felt wobbly, and the closer stance on top of the flooring which is uneven in that particular spot really threw me off, but 10 reps is still an improvement, I think.I had done 7 two weeks ago
Deadlifts 135x5x10
Did the first set conventional, then the rest as sumo pulls cuz I remembered that's what I usually did.
Then I walked on the treadmill for 5 mins to cooldown a bit before my bodyweight circuit, got a phone call, ended up leaving and going grocery shopping, now I'm back home and I think I'll nap before I hit it. It's 5 rounds of 15 each squat, recline row (I'll use my TRX), push ups and hollow rocks. FOR TIME. =D
Also pretty sure i figured out my knee "tightness" is actually inflammation. Because my diet has been awful lately and it gets worse when I have *drumroll* processed starchy carbs. So I'm gonna try to stay away from those for a bit. And will actually weight and measure on monday once the water weight drops a bit. Da bulk is ovah!0 -
I was gonna edit that last post but apparently it's been too long... That circuit took me 22 minutes. I feel out of shape now...
Even if I'm in the best shape of my life -_-'0 -
It's the weekend! Why am I up before noon?!
Yesterday was Workout A
Squat:
Warm up: 2x5 45lbs. 1x5 75lbs. 1x5 95lbs.
Work: 5x5 130lbs.
Bench:
Warm up: 2x5 45lbs. 1x5 65lbs. 1x5 85lbs.
Work: 5x5 90lbs.
Row: 5x5 90lbs.0 -
Now this is what I'm talking about! Gotta love that feeling of quitting the gym energized rather than beaten up. Sleep, I love you!
Bench Press 3 day
80x3
92.5x3
102.5x8
App wanted 7 to beat last week's so I'm very happy with this. Esp since I did 75 push-ups yesterday!
Then OHP 52.5 x 10/10/8/7/10
That guy that complimented me on my squat a month or so back saw my fractionals and got all chatty again. I think he's got a thing for me xD Poor guy.
Then on to Unbreakable Badass 2.0 Building blocks day 2! 3 rounds for time of
Deadlift x 5 (I chose to go with 165lbs)
Ring Dips x 10 (which I downgraded to assisted dips, 80lbs)
Box jumps x15 (did it knee height, then afterwards added a 45 to see and I cleared it easy. My jumps might not be as pathetic as they once were! Um, in inches that's like... 18?)
Took me 12:10 Huggin' and puffin' throughout. That last round on the deadlifts was something. Happy!
Am I the only one who works out on the weekends? lol.0 -
Wow, everybody is rocking in here! I usually look for a loss on my second rest day because I im swole (as my son would say) from lifting most of the other days. It's that TOM currently though so I'm not putting too much stock in the numbers except to think wow...that's not good. LOL Next week will be better, Lord willing.
Yesterday was workout B. My sweetie did squats but his back is still tweaky so he stuck around to spot me and handoff the OHP.
warmup: You are Your Own Gym warmup
squats:
warmup: 2x45x5, 1x95x5, 1x135x3
sets: 5x170
OHP:
warmup: 2x45x5
sets: 1x65x5, 2x70x5, 1x75x5, 1x80x5
DEADLIFT
warmup:1x115x5
set: 1x145x5 (I'm loving the sumo...we'll see!)
Have a great rest of your weekend!0 -
Alright, y'all: yesterday's workout. {Lady Deadlift Warmup Disclaimer}
Squats:
Warm 45, 65, 95, 115, 135 all 1x5
Work 160x5x5
Still a heckuva lotta work, but a bit more manageable. It was bugging me that I scratched these last workout, so this was nice.
OHP:
Warm 45x1x5
Work 60x5x5
Dead:
Warm: 45, 95, 135 all 1x5
Work: 155 three consecutive reps, had to reset for grip, then 1 and 1 Haven't had a problem with grip before... hmmm?
No time for accessory work. I'm going to take my son to the gym this afternoon and do some accessory stuff then. I won't do SL tomorrow so I'll have plenty of rest prior to the next SL workout on Tues.0 -
Catching up for the weekend.
Friday
60 minutes yoga
60 minute kettlebell class
Saturday
Deadlift
1x5x60
1x5x80
3x5x110
Arnold presses
1x5x16
1x5x24
5x5x35
Squats (just about killed me as we did a bunch on Friday in Kettlebell class)
1x8x60
1x8x70
3x8x95
Sunday
90 minutes of yoga.
Tomorrow is the day I work out with my trainer. Never know what I am in for but working towards pull-ups!0 -
Hi Ladies,
Just after a bit of advice really. I'm about to go on holiday to England (from Australia) for my sister's wedding and to see all my family (I'm English originally). We'll be away for 4 weeks, and I can't wait!!
But I was wondering what I should do in terms of getting back to SL when I get back. Realistically I'm not going to be able to lift while I'm away. I'm taking my running gear and will hopefully at least get a few runs in so I'm still doing some exercise (and since I can do that anywhere). But we'll be moving around every few days staying with different family members and friends and lifting isn't going to happen.
So when I get home after 4 weeks should I de-load a bit? A lot? Not really sure how to approach it when I get back.
Advice appreciated :flowerforyou:
I'm going to come back weak and fat! :sad:0 -
I missed you ladies, I hadn't lifted since Wednesday because I had a potential job call Friday and I've had computer issues so haven't been on the forums much.
Emma, I'd deload when you get back. You could do bodyweight things while gone, but whenever I've taken a break more than a week long I deload.
B this morning:
Squats: 3x5 130lbs. My butt was still sore from my 4 mile race Saturday, but I got them done!
OHP: 3x6 55lbs. Forgot my fractionals so stuck to 55lbs and just did an extra rep.
DL: only 1 rep (again!) at 165lbs. I also didn't have my liquid grip. Then went down to 135lbs and could only get it up twice. So tired from trying to budge the 165 off the ground.0 -
Oh man! I was trying to save my phones battery, thought I would be able to remember where I was and what I did. Not so much lol...
Squats-115lbs 5x5 pretty good had one or two get a tad sloppy but not horrible.
OHP- 60lbs 5x5 Riptoes cues had me all messed up so today I Just wint back to the standard; brace core, squeeze the gluetsand & lift... felt so much better!
Deads-140lbs :-( was supposed to be 150lbs. I still have bootcamp tonight so I didn't think going back and doing another set with 10 more lbs was a great idea but it bumbed me out! I was feeling really strong when I started. I totally could have rocked 150lbs! oh well next time.0 -
Workout B for me today:
Squats: 155 lbs 3x5
OHP: 75 lbs 3x5 FINALLY!
Deadlift: 235 lbs 1x2 :frown: I guess I'll have to deload on Friday.
I had a guy at the gym tell me I was looking really good today He asked me how much I'd lost. Apparently, even though I'm not seeing too many changes, other people are :bigsmile: 0 -
Workout B for me today:
Squats: 155 lbs 3x5
OHP: 75 lbs 3x5 FINALLY!
Deadlift: 235 lbs 1x2 :frown: I guess I'll have to deload on Friday.
I had a guy at the gym tell me I was looking really good today He asked me how much I'd lost. Apparently, even though I'm not seeing too many changes, other people are :bigsmile:
Wolf, Congratulations on your OHP!!! and other changes!!
hwillmott, good luck on the job!
Westend, I feel the same about Riptoe sp? cues for OHP. I like your method too.
I put the big plates on for my squats!!! …Ok so they were big for me! 10 lbs on each side! ; )
Squats: 65x5
Bench: 85x5 up from 80!!
Row: 80x50 -
It's Monday....:sad: but I am at least lifting..Yah.
@Saranham how much are you eating? Have you had your iron levels checked??
Putting this in here to read later
http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html
This was a good article...great read...explains some things like the 3lbs in 2 weeks I lost right before vacation.:drinker:
@ scuba yes deload a reasonable amount for sure...I was away for 2 weeks and came back and phew..should have deloaded just a bit...man was I sore.
Workout A for me today - Yes I did a warm up and my rehab x3 today.
Squats @ 145 today 5x5
Bench @ 115 today (last time here or deload) 4x5 1x4 :sad: :sad: :sad: deload to 103.5 (thank goodness for weighted collars that weight 3.5lbs :bigsmile: )
Rows @ 110 today 5x5...now to get back on track with these.0 -
FINALLY back at it! I am slightly embarrassed by my weights because I had to deload COMPLETELY (per dr/PT) to avoid reinjuring my wrist. BUT NOTHING, NOTHING can ruin the high I feel at being able to lift again!!!
Workout A: bench 5x5 at 45, squat 5x5 at 45, rows 5x5 at 45. I also did wrist curls with very light weight and 15 minutes of HIIT (until I felt like I would throw up then I stopped).
So is it where I want to be? Nope...but give me a year baby!!!!
I am monitoring my wrist pain. I don't plan to increase weight for at least 2 weeks until I restrengthen my forearm (been in brace for 5 months).0
