Mad March workout check in thread
Replies
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Walked in gym feeling great, walked out feeling blahhhh. Did good but energy didn't last.
Squats 5x55 will stay here next time. Felt myself leaning forward
Overhead 5x50 form has improved
Deadlift 1x80 one set never seems like enough but staying to plan
Still adding some accessories
Hanging leg raises
leg press
That was all. Couldn't add any cardio except a few walking laps to cool down.0 -
Got A day in today, had to take yesterday off due to pinching a nerve in my shoulder/neck on Wednesday. May look at going in for cardio tomorrow.
Squats: @135 decided to deload the 5 lbs to work on keeping the weight more upright. I probably could have done the increase to 145, but I'm going to work on form a bit more first.
Bench: @ 105
Row: @ 110 - I think I've been swinging my arms out on these a bit so I tried to focus on keeping the elbows moving more towards the sides. Will probably repeat this next week.
Then added a circuit/metabolic finisher/HIIT, what ever you want to call it, onto the end and incorporated the punching bag into the mix.
Did 3 rounds of 3 min where I switched between bag work and plyo/core work. Rested 1 min between each round.
I'm on travel for work next week, but the hotel I'm staying at actually has a power rack so I won't get off track with lifting next week. I'll have to miss two nights of boxing which makes me sad.0 -
Well workout A for me today...as I said in the chat thread not a good day...just feeling the blahs...emotionally, mentally and physically...
Not sick just..ick.
Was hoping for a workout with hubby didn't happen, he says he wants to workout with me but it doesn't feel like it...he's done 4 workouts so far...none with me..didn't even tell me he was starting I just came home one night and my workout room was a mess...:explode: so today we just had a bit of a tiff instead of working out together...jeez....and I swear I said nothing about the weight on the bar....I wouldn't do that to him yet...I would wait till he was really into it..and then poke the bear.:bigsmile:
But I am getting new plates this weekend...at least 2@25 and 2@2.5...maybe another 5 since I have 5 of those instead of 6 and whatever else I can get for 100$ (finally got my raise at work...gonna celebrate)
Anyway I talked myself into upping my squat weight so today it's at 180
180 @ 1x4 (didn't try fifth not sure why not, didn't wanna I guess), 2x5,1x3, 1x1 so yah definately here next time too...epic fail on last set...of course no help here today so had to unload the bar between sets to get it back up in the rack...
Bench moving onto 120 today and I found a setup since I don't have a spotter, hope it works out....
120 @ 2x5
1x4 (might have been able to do 5th but didn't want to test it without a spotter...rolling the bar hurts, and my setup just wasn't gonna work...squat racks bars are to high to keep my bench in there...:sad: ) even backwards the rack is too far away....
1x4 knew I wasn't getting the 5th one up...:bigsmile: almost didn't get 4th..then banged my new found hip bone on the bar...jeez:sad:
1x3(might have gotten 4th but ...yah see above)
Please none the less with that lift.
Rows @ 118.5 again...such epic failures on these...if I fail again tonight deload time...down to 106.5 (or 105 if I can't get that weight)...
Rows....5x5...:noway:
Not sure how I pulled those out today...of all days..maybe the bar I used...sounds odd I know but there is no question on that bar where my grip should be...my other one is a bit iffy as it's been taped so I can't see the grip area...hmmm...hey I take it as a win no mater how I got it.
@rdkstar we all have those days..it's wednesdays for me usually not sure why...and today I forced myself into the lifts and looked how it turned out...I didn't fail on rows so for me that's a win..and makes me exceptionally happy...
Nice knowing it's the weight I lift not the weight on the scale that dictates my moods now...:drinker:
Can't comment on running shoes...I don't do running...used to (ex military too) and even after that but just can't bring myself to do it now...hate running outside I have a hard time keeping my pace alone...okay in a treadmill for a mile at a time...and funny thing is DH has competed in tonnes of triathalons...he doesn't run now either. I always felt good after I ran...on a treadmill...get my music going, beat my last time...managed just under a 5min mile when I had quit smoking...wonder if I will ever see that again.
Well have a good weekend ladies with any luck I will have a workout partner on Monday...without the harsh words...0 -
Hooray Friday. I'm going to see my awesome mom this weekend and I'm so excited!
Back squat
45x5, 95x5, 125x5, 160x5, 190x5, 225x5, 255x3 190x8
Bench
45x5, 55 2x5, 75 2x5, 95 2x5, 110 2x5, 125x3 Interspersed with band pullups 5x3. I got a heavier band, but I can only stretch it enough to get my knee in so it's still hard for me to do them. :laugh: I tweaked my shoulder/peck on my last 125 bench so I didn't do my drop set. I tried 1 at 95 and it sorta hurt so I figured I should stop there.
Rows:
45x5, 65x5, 75x5, 95x5, 110x3, 95x8 No pain with these, and I wanted to do more sets, but the Y closes at 8 on Fridays :huh: and it was getting close to close.
Also my knee hurts again :sad: :sad: I don't know why it keeps happening. I did hurt it really badly about a year ago, and then again a few weeks ago, but since the few weeks thing it was fine then hurt then fine then hurt, and it's not like immediately while doing squatting. Or even after squatting for that matter. It will just come on. Sometimes on a rest day. I thought it was running related, but maybe not. Stupid knees.0 -
opted to just stick with my plan. OHP day ( I forget if that's A or B )
I knew I would be a bit weak since I am still kind of sick but was surprised where that weakness showed.
Squats- 100lbs 5 x 5,5,5,4,5 felt pretty good. well all but one, lost focus a bit i think.
OHP -60lbs 5 x 4,4,5,4,5 yep ugly guess I'm going back to 55lb.
Dead-lifts- 130lbs 5 Killed it YAY body-weight!!! ( well over by 3lbs actually LOL )
I don't know if body-weight is a big deal for dead-lifts ( as my oh so supportive husband pointed out I do pushups all the time ) but it feels awesome to know I can pick up a passed out friend and carry her a around if need be LOL with my girls the need may indeed arise.
I also did 3x5 pull ups and 3x5 chin ups. knee work as usual and abs. Our upstairs trainers room was empty. I had to take advantage of it! with the theater lighting on.. that room is such an amazing room to have all to yourself. I was in heaven!!!0 -
also I've been counting a failed rep as anything with crappy form. is that right or is it only when you fail to move the bar?0
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also I've been counting a failed rep as anything with crappy form. is that right or is it only when you fail to move the bar?
If it goes up but you have to grind it out, it still counts as a rep. However you might wanna stick to that weight for the next workout if it happens on more than 1 set. Form is definitely important, but not the end of everything
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have to miss two nights of boxing which makes me sad.
Fitnessblender has some pretty good kickboxing videos. Won't be exactly the same, but is worth a try.I don't know if body-weight is a big deal for dead-lifts ( as my oh so supportive husband pointed out I do pushups all the time ) but it feels awesome to know I can pick up a passed out friend and carry her a around if need be LOL with my girls the need may indeed arise.
hahaha I never really thought of all the awesome things I will be able to do once I can lift more! Now my stinking issue is that my grip is so weak I can't even take the springclamp off the bar ..... my husband has to do it for me.... shame ehalso I've been counting a failed rep as anything with crappy form. is that right or is it only when you fail to move the bar?
If it goes up but you have to grind it out, it still counts as a rep. However you might wanna stick to that weight for the next workout if it happens on more than 1 set. Form is definitely important, but not the end of everything
Well hot damn..... so does that mean if I am doing a row and the bar doesn't touch my chest, but it comes up pretty close, is that a complete set?0 -
Thursday- Took a rest. Was totally just feeling TIRED. My lift felt better Friday, so maybe the rest helped. Thinking of doing just 3 days lifting and two days cardio/hiit now.
Friday- Workout B
Squat Warm Up
2x5 45lbs
1x3 70lbs
1x2 90lbs
Working Set
5x5 105 :glasses: Felt good
OHP Warm up
2x5 bar (15lbs)
1x5 30lbs
Working Set
5x5 45lbs
Feels like a low number but whatever. We all start somewhere.
Deadlifts warm up
5x5 45lbs
1x3 70lbs
1x2 100lbs
Working Set
1 - 130lbs
I felt really good on my warm ups. I felt BOSS on my ONE actual set but again just couldnt move that damn bar afterwards. I think the app moves me up by 15lbs each time and I just dont feel that I am capable of doing that. I think in the future I will only go up by 5 lbs.
I took some videos of my squats and OHP to get some feedback... I will try to post them asap.
Happy weekend :drinker:0 -
Back squat
45x5, 95x5, 125x5, 160x5, 190x5, 225x5, 255x3 190x8
Oh, goodNESS your work weights are impressive. How long did it take you to get to this point? I'm currently squatting 150 and am working through goal setting on this right now -- my goal is to get my second 45# plate on that bar, time frame TBD. Just started in December.
Seriously: impressive!0 -
Agreed, awesome numbers tree!
Posting A for yesterday as after the workout, I went out for a burger and milkshake (wish it had been deadlift just for those!) and to see the new 300.
Squats: 3x5 125lbs
Bench: 65.5lbs 3x5 - yay new fractionals!
Rows: 65.5lbs 3x5
Then some good stretching and a few assisted pull ups to see how the liquid grip works for that (rubs off on the rubber handles)
Now I have to psych myself up for my 5 miler today! (10k training-4 weeks till the race)0 -
Hey everyone! I just finishes my first week of stronglifts and of course had to mix up the first workout, so I did bench press instead of OHP, so I had to get myself back on track today. Which was the first time OHP for me since I didn't want to mess up the second workout as well. Hm, yeah, nice start :huh:
Anyway my numbers from today:
Squats: 27,5 kg (60lbs)
OHP: 20 kg (45lbs)
Deadlifts: 47,5 kg (104lbs)
I managed to do all the sets. Although I must confess that I didn't really do warmup sets with the OHP, because I already started with only the bar. I didn't know how I should have gotten lower...
I truly love the lifting and I am so happy to be able to be motivate about sports! I used to do more when I was younger, but I was never down for cardio stuff. Going to the gym was very demotivating, there was not really any progress and I just didn't feel good about it. Now I cannot wait for tuesday.0 -
Ladies, what do you do when you have extreme sore legs?
I just started the program and I barely can walk due to my Thursday workout. I was sore yesterday and I massage it, and I did a 30 minute stretching DVD to make it go away. Well it became even worse overnight. I barely can walk. I have no idea how to do my workout today. Every single step of walking is painful.0 -
I have the same problem, after my first workout my legs hurt a lot, especially when I had to get up or walk stairs. Walking stairs, they were also super wobbly. But I went to the next training anyway and strangely it was totally doable. But afterwards, damn, I am already scared of tomorrow :-D
Sorry, I don't have to offer a solution...0 -
Ladies, what do you do when you have extreme sore legs?
I just started the program and I barely can walk due to my Thursday workout. I was sore yesterday and I massage it, and I did a 30 minute stretching DVD to make it go away. Well it became even worse overnight. I barely can walk. I have no idea how to do my workout today. Every single step of walking is painful.
I bought a form roller off amazon. so I roll it out. they are not to bad about 35$ for a small one.
Sometimes I forget to use it LOL. I few days ago I was telling someone I had big knots in my quads they said if I was at a gym to find some foam rollers. I felt like such a dork. a yeah there's one 5 feet from my computer I could be using instead of *****ing LOL Its still kind of new to me but they do help! a lot!0 -
I wasn't "supposed" to be at the gym this morning, but alas -- today needed normalcy, and training on Saturdays is normal! I didn't increase any of the weight from this week, so it was really just fun and games.
Squats:
75x5
95x5
115x5
130x5
145x3
OHP: (yups, still at empty bar)
3x5
+ 1 more rep!
Breathing today was good, I think. I have to keep reminding myself that 3.5 months ago, I could barely lift the 10lbs dumbbells overhead.
Deadlift:
115x5
135x5
145x3
For soreness my first few weeks, I ate lots/drank lots of water, much sleep and many hot baths. It'll go away on its own, and in the meantime, you can just feel like a badass every time it hurts. Sorry I don't have better advice! :flowerforyou:0 -
Nice workout yesterday afternoon! All dynamic stretching, foam rolling and warm up sets apply to work weight as follows:
Squat - 155x5x5
PR, I was going to stay at 150 for one more workout but everything was feeling good so I went ahead and added. Little bit of form struggle with the last reps on sets 3 and 4 (knees wanting to cave a bit) but all in all these felt nice.
Bench - 90x5x5
PR, was expecting to scratch some reps but did not! SO looking forward to putting on the 25# plates next time! What a thrill to breeze through this!
Row - 65x3x8
Obviously I haven't committed to these like I need to. My excuse tonight was that the gym was getting ready to close and getting in some easy sets was better than none.
Misc accessory work done in a hurry - shrugs, lying tricep extension
Skipped - biceps, cable crunch, and back ext. due to time
Still having a ball doing this. Woot!0 -
Didn't really want to leave the house because of the cold rain, but did anyways since work limits my gym time again this week. Also, my online class is picking back up after spring break and I'm in the middle of a job search...
Anywaysss, B today
Squats 3x5 125lbs. felt pretty good, almost went for the full 5x5 but just didn't.
OHP: 55.5 5x5 woo micoloading!
Deadlifts: 1. That's right, I got it off the floor ONCE. (165#). I got it off the rack where I loaded the bar and onto the ground, tried to get it back off the ground and failed, then tried again and got it up once with poor form, then tried a last time and couldn't move the damn thing. So I deloaded to 135 just so I could do SOMETHING and then didn't do anything else because I was mad about my first deadlift fail (since starting in August). :grumble:0 -
2nd workout since taking a 2 week break from the gym in Belize.
Squat - 5x5 145 with one warmup set each of 45/75/95/135 (this is the lazy one-plate method of warming up) These are starting to feel for-real for me. Struggled a bit staying off my toes and keeping my knees out. Will probably stay here for a couple more workouts though it wasn't so bad. Excited to squat an even 150!
OHP - 5x5 70lb. I think this is my favorite lift. I don't think I could do one pound more though. I can see why people use fractionals for these. I really can't see how I could do 75 pounds next time. But I'll try! Should I be warming up more with these? Usually I just do one warm-up set. I think I'm afraid to spend my strength or something.
Deadlift 1x5 165. I usually do these at home because I am nervous about dropping weights at my gym. Surprise surprise its easier when you're warmed up from the other exercises. I decided to do warmup sets with the DL because I am so not-confident about my form. Thats been helping. Practice, practice, practice.
I am finding that I don't have a lot of time to do accessory lifts now that my SL workout is hard and I need at least 2 min recovery in between sets. Thats bumming me out.
Ran 4 miles yesterday. My easy runs are feeling *easy*, pain-free and strong, and I am sure its because of SL. I am a very heavy runner and have struggled with joint and hip pain for the last couple years. Amazing what some lifting and a little more weightloss can do.0 -
Last week was a light lifting week for me so excited to hit it hard and get back on schedule
Leg Day!
FRONT SQUAT
Warm Up:
45x5, 65x3, 75x1
Working Sets:
80x5, 80x5, 80x5 - Easy-peasy. Deloaded these to work on form and they're coming along nicely.
1st set, keeping the elbows pointed forward & "mostly" up
https://www.youtube.com/watch?v=OcqJbAlyVV8&list=UUwBrjmF0GnyG4e4aF0O7VNQ
OVERHEAD LUNGES W/STUBBY AXLE BARBELL
Working Sets 42.5x60 seconds x3
Upper back is super tight today, but was able to bang out all 3 sets pretty easily
GHD GLUTE HAM RAISES
Working Sets: 9, 8, 7 - Much better form on these. I still don't feel it much in my Hamstrings which is weird. I think I might need a little bit more extension @ the top.
I think this was the second set:
https://www.youtube.com/watch?v=F8zhzDExpB4
BARBELL STEP UPS
Working Sets: 90x90 seconds x3
BARBELL CALF RAISES
Working Sets: 140x60 seconds x3
DONKEY CALF RAISES W/DIP BELT
Working Sets: 75x45 seconds x3
Workout Analysis - Strong workout for not having worked Legs in over a week. Decided in addition to my weekly Legs workout that I'm going to start adding a High Rep Squat day to my week, just to do something different.0 -
Bench moving onto 120 today and I found a setup since I don't have a spotter, hope it works out....
120 @ 2x5
1x4 (might have been able to do 5th but didn't want to test it without a spotter...rolling the bar hurts, and my setup just wasn't gonna work...squat racks bars are to high to keep my bench in there...:sad: ) even backwards the rack is too far away....
1x4 knew I wasn't getting the 5th one up...:bigsmile: almost didn't get 4th..then banged my new found hip bone on the bar...jeez:sad:
1x3(might have gotten 4th but ...yah see above)
Please none the less with that lift.
what is your set-up? I am a super-introvert when it comes to working out. Hate asking for a spot or asking my partner for help. He keeps saying he's going to work out too..... maybe it would seem less silly if he was working out and not just watching me. At any rate, I keep having to do the role of shame or lift light. So what do you do?0 -
Saturday's workout.
Squat: 45x5 I think Monday I will try to add a little weight!!
Bench: 80x5 up from 75
Row: 80x5 up from 75
As always I am very impressed with all of you strong women!0 -
Thanks, jstout and rugbyplayer. I'll check into those. It makes sense since being barefoot would force your body into aligment, right?
When you feel everything you quickly adjust to how you should run this vid shows it quite well:
https://www.youtube.com/watch?v=9itkEkcQ8WM
Thanks for the video...that's quite interesting. Maybe I should just run in my socks on the inside track and see how it feels. If that's my problem, then barefoot shoes, here I come! :bigsmile:0 -
Ladies, what do you do when you have extreme sore legs?
I just started the program and I barely can walk due to my Thursday workout. I was sore yesterday and I massage it, and I did a 30 minute stretching DVD to make it go away. Well it became even worse overnight. I barely can walk. I have no idea how to do my workout today. Every single step of walking is painful.
I bought a form roller off amazon. so I roll it out. they are not to bad about 35$ for a small one.
Sometimes I forget to use it LOL. I few days ago I was telling someone I had big knots in my quads they said if I was at a gym to find some foam rollers. I felt like such a dork. a yeah there's one 5 feet from my computer I could be using instead of *****ing LOL Its still kind of new to me but they do help! a lot!
Yep. My suggestions are:
Foam Roller - it hurts so good. Just take your time with it and grin and bear it
Increase water intake
Balanced diet with adequate protein and vitamins, minerals and healthy fats
Light exercise like walking
A deloaded lifting session
I don't know the exact scientific reasons, but what you are talking about is DOMS - Delayed Onset Muscle Soreness and it us usually worse 24 hours after exercising. It will become less and less when your body gets used to the lifts so don't worry, you won't be in a constant state of DOMS forever.0 -
Thanks, jstout and rugbyplayer. I'll check into those. It makes sense since being barefoot would force your body into aligment, right?
When you feel everything you quickly adjust to how you should run this vid shows it quite well:https://www.youtube.com/watch?v=9itkEkcQ8WM
Thanks for the video...that's quite interesting. Maybe I should just run in my socks on the inside track and see how it feels. If that's my problem, then barefoot shoes, here I come! :bigsmile:
If you do a test run in your socks, take it slow and short. Barefoot running puts a lot of the workload onto the calves so if they are weaker than you think, you will feel them quickly.0 -
I did get to the gym on Saturday and did more of a cardio/core type thing.
Set it up like this:
-1k meters on the rower - 4:35 min
-3 rounds superset - 20 KB swings 12 kg, 10 alternating elevated plyometric pushups, 30 second v-sits while holding resistance band pulling back, 20 KB pirate ships with 12kg KB, 1 min rest between rounds
-1k meter row - 5:00 min
-2 rounds of 10 exercise ball pikes, 10 woodchoppers with resistance band (each side), 10 bench step ups with each leg, 10 turkish get ups with 12 kb KB, 1 min rest between rounds (Note: KB TGU have the potential to bruise your arms....maybe consider doing them on days where you don't plan on getting dressed up to go out).
-1 mile run @ 6.5 mph - 9:18 min
Total workout time was 70 min including cool down/stretching. Finally got a new battery in my HRM and it said I burned 1134 calories....probably an overestimate, but my average HR for the time was 165.
Then had a date night with the hubby and put all my squatting strength to good use on the dance floor. I never considered myself a dancer (still wouldn't) but I was like, hell, I got some moves now! When in doubt, squat it out! Hubby was like, "What do you think most dancers do, sit on their *kitten* all day? No, they work out and are athletic like you!" :bigsmile: So, another "pro" for the lifting list, lets you bring sexy back on the dance floor. :drinker: Had a great time doing something we don't make a lot of time to do any more, being adults and going out to just hang out and have fun together.0 -
Thanks, jstout and rugbyplayer. I'll check into those. It makes sense since being barefoot would force your body into aligment, right?
When you feel everything you quickly adjust to how you should run this vid shows it quite well:https://www.youtube.com/watch?v=9itkEkcQ8WM
Thanks for the video...that's quite interesting. Maybe I should just run in my socks on the inside track and see how it feels. If that's my problem, then barefoot shoes, here I come! :bigsmile:
If you do a test run in your socks, take it slow and short. Barefoot running puts a lot of the workload onto the calves so if they are weaker than you think, you will feel them quickly.
ok, thanks! I'll be sure to do that. I'm not sure how much my knee is going to let me do anyway :grumble: It's still tight and today is my first workout since last Wednesday. I did try some of that squat therapy against a wall on Saturday, but my knee was really hurting afterwards. Sometimes, it'll only hurt when I pick up my leg walking. When I put my weight on it, it's not so bad. Just when I lift my leg to take a step..weird.0 -
okay so here goes my catch-up from the weekend
Friday - 60 minutes yoga
Saturday
Deadlifts
warm-up
1x5x60
1x5x75
Working set
3x5x115
Arnold Press
warm-up
1x5x16 (two 8lb dumbells)
1x5x24 (two 12lb dumbells)
working set
1x5x30 (two 15lb dumbells)
Then I remembered gym just got 17.5 lb dumbells so...
4x5x35 (two 17.5 deumbells)
Squats
warm up
1x8x50
1x8x70
Working set
3x8x90
Bike for 20 minutes and a little bit of core work
Sunday
90 minutes of yoga0 -
Not a very good day. This weekend and the 10+ hours in the car really took a lot out of me. But it's a new week and I'm ready to make it the best of March so far. Not a huge challenge mind ya xD Anyways, since I have a physical therapy appointment for the knee and lower back/sciatic nerve (because i'm pretty sure it's all linked together) I decided to go full body this AM considering I might be told to stay away from the heavy weights for a while.
Bench Press 5/5/5+
75 x 5
87.5 x 5
97.5 x 8
Brought my fractionals with me. it was kind of weird adding them in, they're so tiny! I did 9 at 105 last week so I was expecting a 10 here. So that plus set made me realize today would just be a struggle overall. It happens.
Boring but big sets i decided this cycle to do the "*kitten*" template where you do the opposite move for these. So
OHP @50 x 10/10/10/8/9
Then went on to do a 5x5 of the pendlay row
@95 4/5/5/4/5
I've done 5x6 here in the past. The weight was just... heavy. And I was tight as all hell. Meh.
Front Squats @ 95 10 / 8 / 8
Then a giant set of incline DB Press, Glute bridges and slow mountain climbers. It was supposed to be taxing and sorta conditioning like, but I just didn't have it in me.
In short, I went, I saw, I pushed some iron, the iron pushed me back. I will be back. It's what I do 0 -
Then had a date night with the hubby and put all my squatting strength to good use on the dance floor. I never considered myself a dancer (still wouldn't) but I was like, hell, I got some moves now! When in doubt, squat it out! Hubby was like, "What do you think most dancers do, sit on their *kitten* all day? No, they work out and are athletic like you!" :bigsmile: So, another "pro" for the lifting list, lets you bring sexy back on the dance floor. :drinker: Had a great time doing something we don't make a lot of time to do any more, being adults and going out to just hang out and have fun together.
just another pro of squats!0
