May workout check-in; May your squats be deep and plentiful
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I play solitaire on my phone. I'm an old soul.
I had a long exhausting weekend and woke up really sore today so I took it easy.
Squats 5x5 45 lbs (told ya it was easy)
Bench 5x5 45 lbs
Skipped rows and did assisted pull ups0 -
I admire myself in the mirror in between sets :bigsmile: Just kidding, ok maybe I do sometimes, but it's mostly "Gah! I've got to get rid of that fit spilling over my sports bra" :laugh: Mostly, I watch whatever news is on the tv in there or I might watch what the guys are doing.
Saturday's workout consisted of 115 lb good mornings, 35 lb skull crushers and 15 minutes on the elliptical, forward and backward alternating. I hate the elliptical! I also did some assisted dips, pull ups and chin ups with 80 lbs. Those things are really hard, even with the assist! :ohwell:
Today's workout was cut short due to some time management issues I had.
Squats: 170 lbs 3x5. I'm with Stef on the squat weight from deloading. I can't believe I ever sqatted 180 lbs. These were pretty tough.
Bench: 95 lbs 3x6 I'm supposed to be working with 105 lbs, but I've got a nagging pain in my right bicep and I'm going to nurse it a little more before I attempt heavier weights.0 -
@wolfsbane: You made me spit out my water! Pretty sure admiring myself in the mirror is not going on the list of possible time filling activities. laugh
@katro and sbarella: I adore my fitbit. Care for another friend? https://www.fitbit.com/user/29DFBC Don't make me stalk you. :P
@kroc: I don't even know what hitting mobility is. Will google.
@katro: ditto for accessory lifts.
@Diane: reading! of course! I'm getting my copy of starting strength tomorrow, so I'll have that with me next go round.
Thanks for the suggestions ladies. Glad to hear that I don't look like too much of an idiot doing what I'm doing currently. :P0 -
Wah! My cute smileys don't look at all like cute smileys. Now I'll have to google that, too.0
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It's Monday:grumble:
Me during rests doesn't count I workout at home..usually do this actually just type in what my workout is.
Today is workout A for me
Squats warmup 1x5 @ bar, 2x5 @ 65, 2x5@85 working weight @ 145 again...not pushing my leg and my form is off still going ATG at this weight...lean forward a bit sometimes...and if I don't go ATG my leg acts up so... gonna get strong form ATG before moving on. 5x5 on those today and I am staying here Wed again...but ready to move forward on Friday I believe.
Bench warmup 1x5@bar, 2x5@35, 2x5@ 65 working weight @ 123.5 due to failure last time on set 4/5 only 3 reps each of those sets. Extra padding today on the bench...:bigsmile: upped my rest between set 3/4 to 4.5min and 5mins between 4/5 5x5 on those tho...last rep wasn't pretty but eh it went up.
Rows no warmup working weight @ 123.5 as well...again due to failure last time...5x5 on those...last rep on set 4 was ugly but again eh it went up.0 -
@Liza -- so jealous of the hike alone. I have this crazed idea that I should spend mother's day with my children and its rarely calm or relaxing that way.
I skyped with my mom and she said she was having a beautiful mother's day since all the kids were out of the house :laugh: Granted, I've been gone for about 15 years now and my brother has been out of the house for at least 10. So the idea of being alone on mother's day isn't uncommon!
Today was Strong Curves A -
Superset 1:
Barbell Glute Bridges 3x20 @ 75 lbs
Single-arm bent over DB rows 3x8 (each) @ 40 lbs
Superset 2:
Box squats 3x5 @ 105 lbs
incline DB bench press 3x8 @ 30 lbs
American Deadlifts 3x5 @ 115 lbs
Cable standing abduction 1x20 @ 10 lbs - finally got all reps in with left leg without having to pause
RKC plank 60 seconds
Side plank 30 seconds each side
Got on the treadmill to run and my ankle was tweeking oddly so I only did a quarter mile. I think the run on Saturday stressed some of the tendons so I'm just going to let it have a break from running this week. Boxing starts back up tonight so it isn't like I'll be missing out on cardio.
Today I was also able to get my body fat % tested in a Bod Pod. I have a bio-impedance scale at home that I have been doing trend analysis with, but wanted to get a little more accurate of a reading just to see what the difference was. Turns out that I'm 3% lower than what my scale had said. Bod Pod put me at 25.3% BF with 100.7 lbs of LBM. For my height (5'2") that gave an estimated BMR of 1508 which is about 150 calories over most online estimates. So my goal was 25% BF, but now I'm going to see about getting down closer to 20% since I was thinking I was around 28%. I'll retest in a few months once I get done with my 12 weeks of strong curves.0 -
Another new kid question -- what do y'all do between sets? Just sit/stand there? I stretch a bit, drink some water, filddle with my phone. I feel like I should be filling that time with something more productive.
Check out the eye candy. :smokin:
Oh and also check myself out. Because I am pretty sexy.
:laugh: 0 -
Indeed it is Monday Stef....boo.
Walked after work to the gym and already had a sweat worked up. No more spring here in NC, that's for sure!
Squats: 130lbs 3x5. the bf came with me Friday and said my knees still cave in a little so still trying to focus on that. Last rep of last set I totally went too far forward. argh.
OHP: 4,5,5 58lbs. Think I'm going to drop down to 55lbs (been going up by 0.5lbs) as I THINK I now know what to squeeze i.e. core and glutes during this so I don't kill my back.
Deads: 160lbs. Ten pounds from bodyweight! Cranked out 4 in a row, then had to take a quick 20-30 second break before getting that 5th rep because I was determined to have 5 total! I think going up by 5 as opposed to 10 has been helping. So just maybe I'll be able to break through the next couple months??
My input for between sets: I pace back and forth around the rack and walk to the water on the other side of the floor to fill my bottle. Or try and stare (but not stare so hard they notice) these guys pushing 100lbs ohp over their heads without moving anything but their arms!0 -
wow, that is crazy! I thought all these plates/bars are supposed to be accurate with minimal fluctuation.
It's also possible that your 45s aren't very well balanced, or that your 35s are actually more like 30s. My gym has some 25 plates that are super light for some reason, so I either try to avoid using those, or at least try not to mix them with the ones that do feel like they actually weight upwards of 20lbs. Some bars also have a different density (and/or weight) and will sit differently on your back, too. Short of weighting your plates, you may wanna try to work on the 45s alone for a workout or two before you progress further.
For squat I only used the 25 plates as my last squat was only 110 lb. However I noticed that the actual loading/unloading the large plates tires me off. I always had the best deadlifts when somebody else was using the bar prior me, and I ask them to leave one set of 45lb on the bar. Maybe I am a wimp, but I always work up a sweat just by loading my deadlift bar and i am only at 155 lb.
For squat you need to lift up those plates quite high , so I can imagine that could be even more tiring.0 -
Workout A:
Squats: 2x5x45, 1x5x85, 1x5x115, 5x5x150
Bench: 2x5x45, 1x5x65, 5x5x75
Bent over rows: 2x5x45, 5x5x70
Chin up: 3x10x-60
Leg raise: 3x150 -
Just a run day today. 4.8km, I was planning on doing it in the evening but my daughter's first little stint at the dayhome was today. The empty house creeped me out so I got it done in the afternoon and just walked around town until it was time to pick her up (I am sitting at 16,000+ steps today
). She's growing up too fast and I am having a little bit of issues with it lol. 0 -
Another new kid question -- what do y'all do between sets? Just sit/stand there? I stretch a bit, drink some water, filddle with my phone. I feel like I should be filling that time with something more productive.
Check out the eye candy. :smokin:
Oh and also check myself out. Because I am pretty sexy. :laugh:
This!
Oh man I worked 2 hours extra today. I'm hourly, and they never give out overtime so I'm pretty excited for a little bump in my next paycheck. Maybe a new pair of workout shorts now that it's getting toward summer? Ofc I got to the gym super late so I skipped running.
531 Squat "3" day
Squat
45x7, 95x8. 135x5, 185x5, 200x3, 230x3, 255x6. I was out all day yesterday with a sleeveless shirt and I'm a teensy bit burnt. It doesn't hurt just sitting here or when I touch it, but man the knurling on the bar was a different story! It hurt so much I'm surprised I got 6 on the last set. :laugh:
Front squat
135 3x10 yay I got all 10 this week and didn't fail
Reverse Lunge
65x5.5 I strained my quad on these and I'm still not sure how...
Hip thrusts
bw 4x15 did an extra set to make up for the lack of lunges. My booty was burning!
Ab rollouts
3x7
Back extensions
3x100 -
Saw my trainer today and he's crazy.
Did a mile jog warm-up and then onto 25 squat thrusters with 15 pound dumbbells, 25 burpee box jumps.
Btw, whose effing idea was it to add burpees to box jumps? They are bad enough separately. Seriously.
So anyway, 2 rounds of 25 and the last round was 12 because I was dead. Dead. I have been back in the pool conditioning because I teach 4-6 hours of swim lessons M-F over the summer. I don't think I should've swam today though before seeing the trainer.
Oh well. 0 -
I had workout B today. It was a good workout physically, but it was so weak mentally. My son Had a 3 hr meltdown this evening fir no apparent reason, and I was so drained by it.
Anyway this was my workout today:
Squat: 45x5, 95x5, 115x5x5
Press: 40x5,55x5,65x5x5. This was the second time on this weight, and I am still not ready to move up with 5 lb. I already deloaded from this weight once, so I really hope I do not have to get there again. I am still doing OHP with fixed weight bars, and next time I'll try with the Olympic bar. I got fractionals for Mother's Day. after I switch this to oly bar next time, I will start to go up by 2.2 lb at the time or even less. The fractional set is not actually here yet, but my son glued it's picture onto my Mother's Day card , because its coming in the mail to me
Deadlift : 45x5,135x5, 165x5. I didn't actually fail this, but I think it is time to repeat. This will be the very first repeat on deadlift, so it is about time after 2 months.
Extras: assisted dips: 3x8 with 90 lb help. I think I am ready to move down on the weight here.
Knee up leg raises: 15,15,13,120 -
Workout B last night.
Deadlifts
1x5x55
1x5x65
1x5x85
The realized I was doing this wrong and should be going high weight lower reps (Duh!)
2x5x85
Next time going to push over 100lbs!
Arnold Presses
1x5x8
1x5x12
5x5x15
Squats
1x8xbar
1x8x55
3x8x75
Just for fun tried front squats.
3x5xbar
I find these hard and slightly unbalanced.
I am not sure real name so I am calling them jump pull ups
4x8
Some ab work.0 -
True story; both are awful!Btw, whose effing idea was it to add burpees to box jumps? They are bad enough separately. Seriously.
I had planned on being more active yesterday, but I was sooooo tired when I got home that I threw together burgers for dinner, took a nap, then walked the dog for a half hour. He was panicky anyway (more thunderstorms coming in) so he walked as slowly as I did. Oh well. Today's workout will be super sets!0 -
I saw deadlifts today when glancing over my workout and I was thrilled! That didn't last long, you'll see why >_>
Snatch balance x3 + OH squat x3
weight: 65 / 65 / 70 / 75 lbs (the last set I almost dropped the bar forward on the last squat. Definitely need to work on these. And the snatch balance is such a weird move, too o.o)
Front squats 5x5 @ 105
superset with step box jumps x2 per side @ 20 / 20 / 22 / 24 inches (Yes! I cleared 24'!!!!! UZZAH!!! After a near miss on 20, nonetheless xD)
Then the conditionning work today was a grinder. For time (cap 12 minutes)
- 50 burpees over the barbell
- 40 deadlifts @ 65
- 30 push press @ 65
- 20 clean & press @ 65
- 10 muscle-up regression
So the burpees alone took me about 7 minutes. Deadlifts at 65lbs might not sound like a lot, but without rest and 40 of them STRUNG TOGHETHER?! My eyes were literally like this when I finished 'em O_o (broke them down into mini sets of 15/15/10)
I then managed 18 push presses in like 4 mini sets before the time was up. If you anna hate me, try this workout on for size! *nodnod*
Finished off with false grip ring hollow hangs. 10/20/20 seconds (seriously, that stuff is tough!), 2 sets of push-ups (16/15) and 12 recline rows. To think less than a week ago I was starting to grind around 15 push-ups and now they're submax sets! The challenge is working! (But I'm getting sick of 'em xD)0 -
You ladies do some pretty crazy workouts!
Workout A for me today, this one always takes me a little longer to get through even though I do warm ups for bench during squat rest times and warm ups for rows during bench rest times (I am kind of taking my chances working out in the morning, my daughter wakes up anywhere between 7 and 8 so I try to get 'er done as fast as possible). Workout b is much more enjoyable for me.
Squat 3x5 145 lbs gonna stay here for another day, just didn't feel on the last reps
bench 5/4/4 85 lbs
row 5/4/4 77lbs I got 3x5 on 76 last time so I don't know what happened there, one pound really doesn't seem like it should make that big of an impact
Accessories
BB front raises 8/7/6 30 lbs again I don't know what happened, I hit halfway through the second set and I just got really tired
flies 3x8 13 lbs
one arm DB rows 3x8 26 lbs
Overall I wasn't too impressed with myself, oh well at least I got it done.0 -
Boahr, Krok! My eyes would have looked like this ~ - ~
I failed big time on the squats today, I don´t know what the problem was, I couldn´t even get to my working weight. Until 45kg everything was finde, when I went to 50kg it was very hard and I felt dizzy after the first set. i did another one but had to stop then.
I went on to benchpresses and they went super, I could even increase my weight
35kg 5x5 (77 lbs)
Barbell rows was also fine
30kg 5x5 (66 lbs)
Then I added some hip thrusts and called it a day
10x30kg (66 lbs)
20x40kg (88 lbs)
I briefliy thought about going back to the squats and try again, but then I decided to just leave it be and try again thursday0 -
Whoa, you ladies are all so badass!!! :flowerforyou:
Yesterday's workout:
Squats: warmup, 5x5@90
OHP: 4x5@45, 1x5@50
DL: warmup, 1x5@90
Curse you overhead press!!0 -
This morning was (again) a quick workout, based on this:
https://www.youtube.com/watch?v=b6ip41iqy3w (but without the squat; I haven't "earned" those yet, lol. It's exhausting enough without them!)
All @ 50lbs
OHP: 5, 5, 5, 5
Reverse alternating lunge: 12, 12, 12, 12
Rows: 6, 5, 6, 6
RDL: 6, 6, 6, 8 (last two I finally felt my hips really stretch back!)
Then some lat pullovers, 3x12
Deadlifts on Thorsday!
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Oh my, that woman is a beast. I love it! I sooooo want to try this workout sometime!This morning was (again) a quick workout, based on this:https://www.youtube.com/watch?v=b6ip41iqy3w (but without the squat; I haven't "earned" those yet, lol. It's exhausting enough without them!)0 -
She really is! And I like her cute little bandanna, too. This is only the second time I've done it, but I like it! Definitely have to quell the urge to bellow testosterone-laden grunts towards the end. :laugh:
Oh my, that woman is a beast. I love it! I sooooo want to try this workout sometime!This morning was (again) a quick workout, based on this:https://www.youtube.com/watch?v=b6ip41iqy3w (but without the squat; I haven't "earned" those yet, lol. It's exhausting enough without them!)0 -
She really is! And I like her cute little bandanna, too. This is only the second time I've done it, but I like it! Definitely have to quell the urge to bellow testosterone-laden grunts towards the end. :laugh:
Oh my, that woman is a beast. I love it! I sooooo want to try this workout sometime!This morning was (again) a quick workout, based on this:https://www.youtube.com/watch?v=b6ip41iqy3w (but without the squat; I haven't "earned" those yet, lol. It's exhausting enough without them!)
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This morning was (again) a quick workout, based on this:https://www.youtube.com/watch?v=b6ip41iqy3w
:noway:0 -
This morning was (again) a quick workout, based on this:https://www.youtube.com/watch?v=b6ip41iqy3w (but without the squat; I haven't "earned" those yet, lol. It's exhausting enough without them!)
I need a protein shake just for watching this. (or reading krok's workouts!)0 -
@neon, thanks! It's from my last form check video
Amazing lifting ladies! There are some crazy workouts and great numbers here! You ladies are all machines!
Anyway, I did squats Friday of last week and failed at 185 pounds. I got the rep but definitely don't think I hit parallel, so I'll be repeating those numbers again. I did a hike on Saturday in knee/thigh deep snow, definitely a workout, I had to really concentrate on lifting my knees high to avoid just wading through the snow.
Last night I did squats again, my deload week, and guess what?? I GOT MY CHINUP!! Only 1, but I got it, fully unassisted. The happy dance and booty shake definitely happened as soon as I hit the ground :bigsmile:
Squats:
5 x 80 pounds
5 x 95 pounds
3 x 115 pounds
5 x 80 pounds
5 x 95 pounds
5 x 115 pounds
Chinups:
1 unasssisted chinup, then 3 assisted with the resistance band, and then 3 negatives.
Split Squat: 3 x 10 @ 65 pounds
Back Extensions: 3 x 12 @ 25 pounds
Then I thought of Krok and jstout and decided I should try some box jumps again. 10 box jumps take me roughly 20 sec, so I did 8 rounds of 20 sec on and 10 sec off.
Today is hill sprints and a 5 km run, and I'm hitting those damn stairs again on Sunday.
ETA: I also PR'd on my bench press on Friday, 1 x 105 pounds. I had a really hard time unracking, but I got the rep without too much trouble once I actually got the bar off the pins. Anyone else have trouble with this? I'm thinking it might be time for a form check video...or a spotter lol.0 -
Welcome to the dark side, CoadyMary! You'll be happy you joined, we have cookies! (sometimes. When it fits in our macros :P)
Mmmmm, cookies
Decent weather this weekend meant lots of playing outside with the dogs. Also did a 45 min Turbo Jam video Sunday.... how I miss living in the city and getting an hour or two of brisk walking in every day just out of necessity.
Workout B today
Squats: 1x5 bodyweight, 2x5@35, 5x5@55
OHP: 1x5@25, 5x5@40. I find these SO much easier with the bar vs dumbbells; definitely feel like I could have done 45lbs. Also seems to be working my back/shoulders more, rather than my arms with DBs.
Deadlift: 5x5@95lbs. Cannot believe I can actually lift this much! Need to get some chalk though.
I know that soon it's going to get really hard, but right now damn if I don't feel like a beast just cranking the sets out 0 -
Congratulation! That is amazing!
Last night I did squats again, my deload week, and guess what?? I GOT MY CHINUP!! Only 1, but I got it, fully unassisted. The happy dance and booty shake definitely happened as soon as I hit the ground :bigsmile:0 -
I know that soon it's going to get really hard, but right now damn if I don't feel like a beast just cranking the sets out
+1 !!!0
