April workout check in thread - aprilliant workouts here!
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Did 10 minutes of HIIT on the elliptical (It counts even though it's 10 minuntes. It got my heart rate to 196
), good mornings with 65 lbs. Those really stretched my hamstrings. I love them, though. I did a few assisted pull ups, chin ups, and dips. My SO and I walked outside on the track for a bit. I was going to do barbell hip thrusts with 75 lbs today, but there were too many dudes in the weight room. One is fine, but more than that and I feel awkward. I'll just have to do those at home. :ohwell: 0 -
Had an awesome workout...
OHP- 55 lbs (PR!!!!) 5X5
Last set was a killer but I pushed through. I need to look up some form videos on this lift. I think my elbows come out way too much.
Shrugs with curls superset
5X8
Lateral Raise and Overhead press machine done.
Finished with a zombie run of 3 miles. :bigsmile:0 -
I totally feel you on that one. I didn't do them this morning because there wasn't time, but Tuesday I was doing them and a guy came and sat on the leg press behind me and then another one was nearby on a Smith... they seemed to take rests whenever I started a set. :indifferent: Had to ignore and thrust on!I was going to do barbell hip thrusts with 75 lbs today, but there were too many dudes in the weight room. One is fine, but more than that and I feel awkward. I'll just have to do those at home. :ohwell:
Speaking of guys, this morning I witnessed my first "curls in the squat rack" man. Hilarious, and I don't even know why. I guess because it's something of a joke on fitness sites!0 -
I totally feel you on that one. I didn't do them this morning because there wasn't time, but Tuesday I was doing them and a guy came and sat on the leg press behind me and then another one was nearby on a Smith... they seemed to take rests whenever I started a set. :indifferent: Had to ignore and thrust on!I was going to do barbell hip thrusts with 75 lbs today, but there were too many dudes in the weight room. One is fine, but more than that and I feel awkward. I'll just have to do those at home. :ohwell:
Speaking of guys, this morning I witnessed my first "curls in the squat rack" man. Hilarious, and I don't even know why. I guess because it's something of a joke on fitness sites!
I was just thinking how funny it was that I feel self conscious doing those in front of a lot of guys, but didn't think anything of the guy behind me while I was doing good mornings :laugh:0 -
I totally feel you on that one. I didn't do them this morning because there wasn't time, but Tuesday I was doing them and a guy came and sat on the leg press behind me and then another one was nearby on a Smith... they seemed to take rests whenever I started a set. :indifferent: Had to ignore and thrust on!I was going to do barbell hip thrusts with 75 lbs today, but there were too many dudes in the weight room. One is fine, but more than that and I feel awkward. I'll just have to do those at home. :ohwell:
Speaking of guys, this morning I witnessed my first "curls in the squat rack" man. Hilarious, and I don't even know why. I guess because it's something of a joke on fitness sites!
I was just thinking how funny it was that I feel self conscious doing those in front of a lot of guys, but didn't think anything of the guy behind me while I was doing good mornings :laugh:
I think I was doing hip thrusts as a guy was doing squats in the rack in front of me yesterday....I can't recall if any of our movements were in sync. :laugh: I have no shame in the weight room and do what I need to regardless of how things actually look.0 -
I totally feel you on that one. I didn't do them this morning because there wasn't time, but Tuesday I was doing them and a guy came and sat on the leg press behind me and then another one was nearby on a Smith... they seemed to take rests whenever I started a set. :indifferent: Had to ignore and thrust on!I was going to do barbell hip thrusts with 75 lbs today, but there were too many dudes in the weight room. One is fine, but more than that and I feel awkward. I'll just have to do those at home. :ohwell:
Speaking of guys, this morning I witnessed my first "curls in the squat rack" man. Hilarious, and I don't even know why. I guess because it's something of a joke on fitness sites!
I was just thinking how funny it was that I feel self conscious doing those in front of a lot of guys, but didn't think anything of the guy behind me while I was doing good mornings :laugh:
I think I was doing hip thrusts as a guy was doing squats in the rack in front of me yesterday....I can't recall if any of our movements were in sync. :laugh: I have no shame in the weight room and do what I need to regardless of how things actually look.
Me neither. I like attention makes me feel like I'm doing something right. :bigsmile:0 -
Workout B for me today.
Squats: 1x5 - 45#, 3x5 - 65#, 4x5 - 85#, 5x5 - 100#
OHP: 1x5 - 45#, 3x5 - 55#, 5x5 - 60#
DL: , 1x5 - 95#, 1x5 - 115#, 1x5 - 125#
I didn't do much in the way of accessories because I did kickboxing at lunch today except for 2x10 assisted pull ups with 38# assistance.0 -
Squat 55kg 5x5 (warmup 2x5, 30x5, 40x5)
Bench 37.5kg 5x5 (warmup 20x5, 30x5)
Barbell row 40kg 5x5
Upright rows15kg fixed barbell 3x8
Lat raise 4 kg dumbbells 3x7
Lat raise 5 kg 7
Pec fly 14 kg 3x7
That bench must get to 40kg!0 -
I totally feel you on that one. I didn't do them this morning because there wasn't time, but Tuesday I was doing them and a guy came and sat on the leg press behind me and then another one was nearby on a Smith... they seemed to take rests whenever I started a set. :indifferent: Had to ignore and thrust on!I was going to do barbell hip thrusts with 75 lbs today, but there were too many dudes in the weight room. One is fine, but more than that and I feel awkward. I'll just have to do those at home. :ohwell:
Speaking of guys, this morning I witnessed my first "curls in the squat rack" man. Hilarious, and I don't even know why. I guess because it's something of a joke on fitness sites!
I was just thinking how funny it was that I feel self conscious doing those in front of a lot of guys, but didn't think anything of the guy behind me while I was doing good mornings :laugh:
I think I was doing hip thrusts as a guy was doing squats in the rack in front of me yesterday....I can't recall if any of our movements were in sync. :laugh: I have no shame in the weight room and do what I need to regardless of how things actually look.
If you think of it, also barbell rows are a bit ....hehe. The worst thing was when I wanted to finish my workout with my pants having exploded during squats. That was the only time I actually moved my behind to the window :-D (nobody can look inside).
When I did my hip thrusts yesterday there was also a guy and when I dared to look at him (during a break, haha - did you see that gif from bret, where he advises you not to make eyecontact during hip thrusts?) he just nodded at me...
http://bretcontreras.com/wp-content/uploads/7bi68.gif0 -
Today a guy told me "Sooo, you like deep squats, huh?" during my squats. I blushed, completed my set then asked "was that a dirty joke?"... He told me it wasn't, he noticed I always squat and he wanted to ask if I'm having proper rest days! I feel so bad for being such a b****h to him :laugh:If you think of it, also barbell rows are a bit ....hehe. The worst thing was when I wanted to finish my workout with my pants having exploded during squats. That was the only time I actually moved my behind to the window :-D (nobody can look inside).
When I did my hip thrusts yesterday there was also a guy and when I dared to look at him (during a break, haha - did you see that gif from bret, where he advises you not to make eyecontact during hip thrusts?) he just nodded at me...
http://bretcontreras.com/wp-content/uploads/7bi68.gif0 -
OMG, I'M DYING. THIS IS FANTASTIC.
Also my new weapon. I have just the scary face to pull this off if someone has been watching me for too long... I don't mind guys checking out what I'm doing or even admiring me and my form (after all, that's part of the reason I'm at the gym!), it's just when the attention turns to leering or distracts me from my lifts!0 -
Haha, at least you asked him if it was a dirty joke instead of just telling him to beat it!Today a guy told me "Sooo, you like deep squats, huh?" during my squats. I blushed, completed my set then asked "was that a dirty joke?"... He told me it wasn't, he noticed I always squat and he wanted to ask if I'm having proper rest days! I feel so bad for being such a b****h to him :laugh:
But more importantly, yes. Deep squats everyday.0 -
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Went with supersets for my workout last night! I already forgot what weight I did and how many I did, but I completed 3 sets of each. Does anyone know of an Android app that's similar to the SL's app but that allows you to put in your own exercise? I had to keep looking at my Google docs spreadsheet that I put these into to remember which ones to do!
Set 1
Single-leg DL's
Reverse lunge with kick
Set 2
Alternating renegade rows
Sumo squats w/ delt fly
Set 3
Cross body hammer curl
DB chest press on stability ball,
Set 4
30-sec planks
Oblique toe-touches
Reverse crunches
Set 5
Cable triceps pulls
Forward lunge w/ cable OHP0 -
You need to share the creepy more easily
Workout A today. I think I just didn't push myself hard enough with squats on Tuesday, so I was going to try harder, and then I was thinking about what Steph said about increasing her rest periods, and I realized I have no clue how long I rest between sets. I'm low tech (yay dumb phone that's cheap!) with pad and paper, but there is a clock on the wall, so I randomly decided to try a 3 minute rest. IT FELT SO LONG! So, I'm guessing my rests were far shorter, and I got all my squats in. Funny how that works...
Squats 3x5 at 175lbs
Bench 2x5, 1x4 at 92.5lb. Roll of shame made it easy to throw the bar on the ground to attempt rows. :laugh:
On my rows, I was going to try underhand grip, and I couldn't get the bar anywhere near my chest (granted, it was a total of 92.5lbs). I deloaded down to 85, and it was still a no go, so I decided to abandon the bar entirely and go wander around the machines to see what was around (I changed gyms a few weeks ago; they have a ton of machines and I've never really gone over there). They did have a seated cable row, which I knocked out 3x5 at 90lbs. And I actually felt it in my back , which is great, but the weight increases in increments of 15lbs, and there are no loose weights to add to the stack (there's specifically something on the top of the stack to make it not flat so you can't put anything on it. Boo. So, I guess I'm going to need to work on some weird new progression for rows. *Sigh*0 -
You need to share the creepy more easily
Workout A today. I think I just didn't push myself hard enough with squats on Tuesday, so I was going to try harder, and then I was thinking about what Steph said about increasing her rest periods, and I realized I have no clue how long I rest between sets. I'm low tech (yay dumb phone that's cheap!) with pad and paper, but there is a clock on the wall, so I randomly decided to try a 3 minute rest. IT FELT SO LONG! So, I'm guessing my rests were far shorter, and I got all my squats in. Funny how that works...
Ah, yes, should have done that, thanks for fixing it :-D
I feel the same about the rest time, I was always wondering how people have enough time to play on their phones or so :-D But last time i rested way longer as usual between my bench presses and yes, like you, i got it done way better. Some things you need a bit longer to learn, haha0 -
I see your creepy and raise you
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Now she needs to do this dressed as a zombie or vampire...
I see your creepy and raise you0 -
Now she needs to do this dressed as a zombie or vampire...
I see your creepy and raise you
Muahahahaha
Imagine her doing this beside you :-D0 -
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Love the pics. :laugh:
Haven't posted much but still moving along. Had a good workout today.
Squats 65
Ohp 55
Deadlift 100
Leg press 200
Hanging leg raises did 2 sets of 3 with toes going to the bar.
1.5 chinups and several negative chinups
Finishing up with a lot of yard work today. Cutting grass, planting shrubs/flowers, etc.
I am stuck on what to do with my squats. Gym doesn't have squat rack. I can't lift 70 lbs over my head (at least not yet). So I'm stuck with 65. Tried doing front squats with 30 but doesn't feel right.0 -
Bench 2x5, 1x4 at 92.5lb. Roll of shame made it easy to throw the bar on the ground to attempt rows. :laugh:
I TOTALLY should have thought of that last night0 -
I really wasn't feeling the workout today, but here it is:
Squats 180 lbs. 3x5 These were pretty ugly. I think I'm going to stay here next time for good measure. Did some more after my sets with 135 lbs getting below parallel.
Bench: 90 lbs 3x5 No problem here since this was a deload from 100 lbs.
Rows: 115 lbs 3x5 but only halfway on all of them. I've got one more try before I deload on this one. Maybe I need to work on my breathing for this lift. I don't feel like it's right.
Hip Thrusts: 75 lbs 2x100 -
I think I'll jump in here too:
Workout A for me last night.
5x5 Bench @ 80 lbs --- failed on final rep so I'll be at 80 again.
5x5 Barbell Row @ 90 lbs - complete and going up
5x5 Squat @ 110 lbs - complete and going up, but not feeling confident about it. These were tough!
So, all in all, I am finally hitting what's feeling like some real weight for me. I did quite a bit of prelim strength training last summer with a trainer, so much of this came easy until now. But I'm bad in that I don't bother with warm up sets. I suppose it's time to do so. I need to do some research on how to properly do that.
I also started with 1.3 miles on the treadmill. I am still struggling with my runs, but since I've decided my gym time focus is going to be on lifting, I didn't beat myself up over it. I re-re-RE-started C25K outside the day before. I need more than 3 days a week working out, so I am going to work on the running on non-gym days and see how that works for me.0 -
Becky - yeah, warmups are a good thing. For squats, you can do bar, 65, 95 since you are just about to the 35 lb plates. Bench would be bar, 2x65 lbs then working weight. You should be warm for both deadlifts and rows. OPH would depend on where you are, but bar and then at least the weight between bar and your working weight.
A day for me:
Squats: 3x5 @ 140, 1x5 @ 145 - 140 seemed better so I'll move up to 145 next week. The 145 set was okay.
Bench: 5x5 @ 110
Row: a messy 5x5 @ 115 so I will stay here another round or two until I get all to the chest. I have about half of them.
Then started to work on being able to do a dragon flag. I find leg lifts to flag easy, but they hinge on the hip. Dragon flags take more stability work and hinge on the upper abs close to the traps. So I'm starting by doing negatives and hopefully will be able to do a full rep in the next few months.
Oh and then I ran a mile. Got to the locker room, showered, dressed, and realized I was still sweating.0 -
Becky - yeah, warmups are a good thing. For squats, you can do bar, 65, 95 since you are just about to the 35 lb plates. Bench would be bar, 2x65 lbs then working weight. You should be warm for both deadlifts and rows. OPH would depend on where you are, but bar and then at least the weight between bar and your working weight.
Thanks. This is very helpful. My OHP is at 65 so I guess I'd do bar and then 55.0 -
Now she needs to do this dressed as a zombie or vampire...
I see your creepy and raise you
Muahahahaha
Imagine her doing this beside you :-D
These are fantastic thanks for the laugh!!!
I was being chicken to do the lifts with out a partner so Wednesday I went to body-pump instead. I was not impressed! today I put my big girl panties on and flew solo
( i did unnecessarily so as it turns out, back down on my weights a tad though )
Squats 130# 5x5,
OHP 60# 5x5,
Dead lifts 165# 5.
Pull up 3x5
Chin up 3x5,
Hip thrust 45# 3x10 ( speaking of awkward hip thrust. guys in the weight-room is one thing. try an instructors whos class you take 3x a week and he is also now a co-worker. Yep that was awkward! LOL )
Oh & some core work.0 -
SQUATED MY BODYWEIGHT TODAY! Oh yeah!
Squats: 155lbs, 3x3
OHP: 45lbs 1x5, 50lbs 2x4, 55lbs 1x5
Deadlifts: 175lbs 1x5
Taking a gym break next week. Thinking I might add a 4th day to my week when I return and just do my accessory lifts (overhead squats, thrusts, good mornings, etc.), because I'm trying to respect my workout partner's schedule -- I just finish my SL in time before we have to leave.0 -
Omg is that what hip thrusts really are?
Today:
Squats 5x5 115 lbs. was supposed to be 110 but I was working out with my hubby and thats what he wanted and i am not loading/unloading a billion times. Should i repeat 115 next time too? Or just go up 5 more?
Bench 5x5 75 lbs
Rows 5x5 30 lbs. i started back at the bottom becaus I just wasn't getin them done right.
1 mile run.0
