August workout check-in thread - August one more rep!
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I was actually thinking we should start a recipe thread, so I'll kick one off.
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Workout B (Wed) ...arms are so very tired, but I did it anyway, go me!
Dumbbell side bend - 5 x 20 - 40
dumbbell skier swings - 5 x 25 - 40
hot potato squat 5 x 15 - 20
squats 5 X 5 - 165
overhead press 5 x 5 - 65
barbell rows 5 X 5 - 90
flys 5 x 10 - 40
reverse curls 5 x 5 - 80
underhand bicep curls 5 x 5 - 1200 -
Didn't want to leave my girlfriend's house to go workout, especially getting up at 6am...buuuut I did it. Wah. Got to the gym a little stiff, so I did foam rolling before getting into my squats.
Squats: 5x5 @160lbs! Man, the weights are getting heavy, but I'm handling it, so it's really exciting.
Bench: 5x5 @100lbs Also pretty easy to handle, so hopefully when I get to 110lbs I don't stall again.
Row: 5/5/5/4/2 @105lbs Bleh, these weren't terrible until the very end. Funny how 95lbs is easy and 105lbs is
Then, after reading krokador's status I decided this 100 burpee challenge would be "fun". It wasn't, but I'm glad I did it, because it made me realize I can get through 100 non-stop burpees and so next time on Saturday we have 50 straight burpees I don't get to take any breaks. Then there was an additional 30 BW squats thing, which first I was like "I can't do that, my butt hurts from 160lb squats" and then I realized it would make me frustrated to hear someone else make excuses...so I did those too. Now my butt REALLY hurts. Swim lessons from 3-6 today.0 -
Workout B for me.
Squats: warm up + 2x5@100, 3x5@103
OHP: warm up + 5x5@52
DL: warm up, 1x5@120
Finally moving up in weight again! I've been stuck at the same weights for a while lately. I'm trying really hard to focus on form during my squats, since I feel that I might be leaning forward too much. I'm not really feeling it in my hamstrings :grumble:
Maybe I'll try out that 100 burpee challenge one day, if I'm feeling crazy enough hehe0 -
Frustrated with my workout today. Never feel like I'm doing things correctly and I'm getting some pain in my right shoulder during my assisted dips and bench press.
Split Squats (A change from barbell back squats) - 5 x 5 x BW
Barbell Bench Press - 5 x 5 x 60
Barbell Rows - 5 x 5 x 60
Assisted Dips - 5 x 5 x -155
Woodchopper, each side, 5 x 5 x 25
Planks, 40 seconds held, 2 times each
I also messed around with cleans today using a 30# barbell. That was kind of fun.0 -
So workout A today.
Squat 3x5 150lbs
Bench 5/5/5/5/3 with a roll of shame to end it off, mah arms just kind of said eff this crap and wouldn't work
Row 5x5 75 lbs
flies 3x8 20 lbs
negative pull ups 3x8
And then the burpee challenge of oh so awfulness 100 in 9:02. I think I need to learn how to breath better doing these things because I had such a terrible headache afterwards.
Next week I am changing over to Wendlers 5/3/1 and I am going to eat at maintenance for the first cycle of that. Between work, school, working out, the kids, the fact I have been cutting for more than a year and this cold I can't seem to get rid of, I think I need some time not at a deficit.
I have also given up on my August running goals, this cold doesn't really impact my lifting, but running is just not something I am able to do very well right now as disappointing as that is.0 -
today's a rest day for me.
everyone, please observe: i'm resting. :bigsmile:
pleased with myself. didn't even go near the gym. not even for 'just one little deadlift' or 'just to foam roll.'
i can handle this lifting thing. i can rest any time.0 -
Testing my OHP max this morning. I am somewhat proud to say I got 90lbs rather easily! But I bombed out my attempt at 92.5 which was my goal. Kind of hesitated/waited too long to try to press the bar up, gave it a hip drive which made me stop because this was supposed to be strict press and then I didn't have the strength left to push it even an inch off my shoulders. Ended with an AMRAP set of 9 and a half at 65lbs
Dropped the deadlifts out of my workout (still a bit bothered by my left leg) and replaced them with Wide grip lat pulldowns. 5x5 at 125lbs. Went pretty well. No fails, not that much rest really. I think I was done within like 12-13 minutes and that's counting 2 warm-up sets and a trip to the bathroom...
Then decided to leave the accessory work for after the burpee challenge (and I ended up dropping it all together). 100 burpees for time, and every time I stopped to catch my breath I had to do 5 bent over rows with 2 35lbs DBs. Reps went a bit like 20/10/10/11/13/10/9/9/8 so I did 9 sets of rows (threw in an extra set at the end). 14:05
Color me humbled by all of you... My legs would just simply give out on me around the 10 rep mark. I crawled up a few "last reps" on there...
30 BW squats after that were like a warm-up though ha!
I'm beat. I need more sleep. And food. I didn't bring enough food with me to work. I think I'll go buy a chocolate milk carton and mix it with some protein powder. I keep a shaker here just for those kind of emergencies, haha.0 -
I guess I cheated with my burpees, I didn't do anything when I stopped for a little to catch my breath. I really need to learn how to pace myself with those. I did 5 sets of 20 and next time I am shooting for 4 sets of 25Testing my OHP max this morning. I am somewhat proud to say I got 90lbs rather easily! But I bombed out my attempt at 92.5 which was my goal. Kind of hesitated/waited too long to try to press the bar up, gave it a hip drive which made me stop because this was supposed to be strict press and then I didn't have the strength left to push it even an inch off my shoulders. Ended with an AMRAP set of 9 and a half at 65lbs
Dropped the deadlifts out of my workout (still a bit bothered by my left leg) and replaced them with Wide grip lat pulldowns. 5x5 at 125lbs. Went pretty well. No fails, not that much rest really. I think I was done within like 12-13 minutes and that's counting 2 warm-up sets and a trip to the bathroom...
Then decided to leave the accessory work for after the burpee challenge (and I ended up dropping it all together). 100 burpees for time, and every time I stopped to catch my breath I had to do 5 bent over rows with 2 35lbs DBs. Reps went a bit like 20/10/10/11/13/10/9/9/8 so I did 9 sets of rows (threw in an extra set at the end). 14:05
Color me humbled by all of you... My legs would just simply give out on me around the 10 rep mark. I crawled up a few "last reps" on there...
30 BW squats after that were like a warm-up though ha!
I'm beat. I need more sleep. And food. I didn't bring enough food with me to work. I think I'll go buy a chocolate milk carton and mix it with some protein powder. I keep a shaker here just for those kind of emergencies, haha.0 -
Yay for bumping up the reps on the OHP too!! I'm getting good at this bumping thing. lol
goblet squats - 5x8 with 20lbs dumbbell
OHP - empty bar 5x7 oh my gawd the last one was hell but i got it!!!
Deadlift warm up then 1x5 @ 95lbs
@canadianlbs resting is very important. you'll be glad you did!
Have a great day everyone :bigsmile: :flowerforyou:0 -
This burpee challenge sounds interesting. I think I'll pass.
Yesterday, I got my new rack and bench put together, all by myself, with only a little help from husband to help do the top because I couldn't reach.
After it was put together, I lifted. I did Workout A for the second time:
Squat - 55 5x5
BP - 50 5x5
Row - 70 5x50 -
Totally spaced yesterday on my check in..it's been one of those weeks.
Workout B yesterday...on a deload still...self imposed just feeling "tired" this week.
Squats 3x5@150 but 2min rests
OHP 3x5@80lbs 3min rests
DL 1x5@180lbs...
Still can feel it at those weights but it's not "draining"...looking forward to switching to Wendler in Sept.
Then took a walk trying to calibrate my jawbone...screwed it up but still got a walk in.
I won last week at work on the walking challenage (just for the week tho) 120k steps so they gave me 25$..Yah me.
Oh and if anyone uses jawbone and wants to add friends my email is stefcgreen@hotmail.com0 -
@fittree- I don't have bands to do that but i think i will get some. I just do some where i have my feet really for forward on my bench so i don't have all my weight to lift. The first day after i did them i thought what the hell did i do yesterday that i am so sore. HAHA Guess it did something.
Yeah, don't count me in on the burpee challenge. I may be stupid but i'm not crazy!
Little one took his first nap early, so i got my workout in sooner than expected.
deloading a little with my diet break and hopeing my shoulder will feel better with less to do.
Squat 105 5x5
bench 65 5x5
row 75 5x5
with a 90 sec break between them all since i feel like im slacking on the weight side.
SC week 8 day 1
barbell hip thrust 70 3x12
front squat 45 3x12
RDL 110 3x12
banded abduction 30
Poor dude is on his second nap with his 103 temp. Something viral they think so far. Poor kid is feeling crappy. Even when he had RSV he had more energy. :frown: Wish i could take it from him.0 -
Today was workout B
Squat 90lbs 5x5
OHP 65lbs 5x5-last set was horrible. Hubby was there yelling in my face. If he hadn't been there, I would not have gotten all 5 reps. Staying at this weight for next time.
DL 115 lbs 5x1
Then I did that 100 burpee challenge immediately after. 11:06. I had to take lots of breaks, doubled over trying not to puke. But-I decided today I'm going to somehow incorporate this into my exercises because I HATED the way my gut hitting my knees felt.0 -
Ugh. Props to all of you doing the burpee challenge. I got more than enough of them during boot camp, so I'm leery of them now. Also, I'm totally using my broken toe as an excuse. :laugh:
I just wanted to post to let you know how much I appreciate all of you in the group. You're all inspirations to me, and while I'm still relatively new at posting here, I've been reading for a while. I never realized how much of a difference weight training can be, and every single one of you is amazing. :flowerforyou:
I may have had a bottle of wine, but I promise it was in my calories for the week.
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If he hadn't been there, I would not have gotten all 5 reps.
. . . oh okay; the good kind of yelling, i guess. i guess you weren't motivated to get the bar up for that last rep just you could drop it on his head then.
i rode my bike. yuppers. i think i'm still kind of disappointed or coming to terms with the way i thought lifting would make me more of a fiend on the bike . . . because i'd be stronger and all. well, i am stronger, as far as plain muscle goes, but it's more like i'm having to share the same amount of energy out between both of them. so my biking is taking a hit in order to make room for lifts.
i'm not complaining because i could always quit one or the other if it bugged me that much . . . but it is true that instead of getting easier as i expected it would, it's become a bit more of a slog.
also, i'm a couple pounds heavier this week than last 0 -
If he hadn't been there, I would not have gotten all 5 reps.
. . . oh okay; the good kind of yelling, i guess. i guess you weren't motivated to get the bar up for that last rep just you could drop it on his head then.
i rode my bike. yuppers. i think i'm still kind of disappointed or coming to terms with the way i thought lifting would make me more of a fiend on the bike . . . because i'd be stronger and all. well, i am stronger, as far as plain muscle goes, but it's more like i'm having to share the same amount of energy out between both of them. so my biking is taking a hit in order to make room for lifts.
i'm not complaining because i could always quit one or the other if it bugged me that much . . . but it is true that instead of getting easier as i expected it would, it's become a bit more of a slog.
also, i'm a couple pounds heavier this week than last
Yes, motivational yelling for sure. He grew up in Moscow, so his accent makes yelling an even more effective motivator. He is a fairly quiet man otherwise. But he knows I'm serious about getting fit, and he's fit so I figure I better listen to him.
You really shouldn't worry about a few pounds-it most like is water weight from your training and perhaps you have eaten more sodium than usual? I read an article the other day written by Lyle McDonald about how women should only weigh once per month, at the same time in their cycle b/c of this. I found it through one of those "guide to sexypants" type of posts. It was interesting and also talked about retaining water in your muscles when you are training and getting a "whoosh" of weight loss a few weeks after starting weight training. I will try to find it later today and inbox it to you.0 -
Workout A (Fri) Yes! another squat weight increase.
overhand bicep curls - 5 x 5 - 120
Reverse curls - 5 x 5 - 80
Bench press - 5 x 5 - 90
deadlifts 5 X 1 - 160
squats 5 X 5 - 170
flys 5 x 10 - 400 -
It was workout A for me today.
Squats: warm up + 5x5@103
Bench: warm up + 5,3@58.5, 1@58 (disaster)
Row: warm up, 3x5@68.5
Burpees: 100 @ 11:27 (I needed breaks lol)
30 body weight squats
My squat form was a lot better today. I just want to be comfortable and confident in moving up in weights without compromising form. I don't even know what happened to my bench today. I just puttered out on them :sad: I did some extra workouts today because I felt like I needed to make up for my sad bench press haha.
Have a great weekend!0 -
I will try to find it later today and inbox it to you.
thanks . . . i think i've probably seen it, so if it's going to take up too much of your day, then don't worry about it. as far as his prescription for once-a-month . . . well, i guess i'm just a little tired of women being told by men about everything women should do, not to mention that at my age the concept of 'cycles' might not even be a terribly relevant thing. i wouldn't know since i use a bc option that has let me off that hook since they first put it in.
guess i'd see a point to monthly weigh-in if i had no prior day-to-day-patterns experience to draw on here. but i have been weighing myself every day for a couple of months, and so i do know that this is anomalous. it most probably is just my body's response to me getting serious again after a week or two of being off/lifting light, but i guess i won't feel like i can confidently believe that until it proves itself by going away. it could have something to do with me suddenly deciding to play around with the idea of carb cycling too, right at around the same time.
or, i dunno. not that i want to burden you with tmi but <crude joke alert> it's also possible that i'm just full of ****. </cja>0 -
Lord. I feel so dramatic lately. Just have all this crap going on and I'm trying to stay sane. Going through the divorce, dealing with my stupid dramatic family "going through it". I want to be like wah wah, why do you guys feel so sad over it? My ex NEVER made an effort to be part of my family and he was controlling/emotionally abusive to me. Which they didn't know at the time (but a couple family members assumed), but they know NOW, so why the drama? I would figure they would be happy for me that I'm happy, but whatever.
Okay.
Regardless of the 5 hour sleep last night. Regardless of the stupid late night phone calls and texts last night and dealing with some issues with my girlfriend because of all this (it's hard on her sometimes). Regardless of the fact I was nervous to do my 185 pound deadlifts because that was the weight in which I hurt my back...I did it. I went to the gym, I did it.
Squats: 165lbs 5x5
OHP: SERIOUSLY PROUD HERE GUYS, I was stalled out and deloaded from 80 before. 80lbs 5xFREAKING5
DL: 185lbs 1x5
Then did 3 rounds of this with my trainer:
10 power cleans @70lbs
15 over the bar burpees
20 box jumps
Now I'm too tired to think, about to shower and eat, then off to celebrate my friend's birthday with pedicures.0 -
Wow suremeansyes that sucks.
Maybe they're feeling guilty because they did suspect something, but didn't do anything about it and it's manifesting itself in weird ways.
Props to all your burpeeing *****es. I have like NO conditioning which is why I'm working on it now. I did 7 swings+7 burpees 5 times on Monday and it took me like 12 minutes.
I was so busy this week I didn't post my wed or thurs workouts.
Wed-Deads
45x10, 135x5, 185x5, 225x3, 260x3, 295x6
Reverse box hyper
4x10
Prowler 135lbs on turfx 7
High handles down+low handles back
Thurs- OHP
45x10, 65x5, 75x3, 80x10
Supersets x3
Dips various weights/reps
Pu various weights/reps0 -
Hi all
@suremean - sorry to hear about all the dramaz! Families are strange aren't they?
Back to lifting today after a week off to heal my back. Back feels about 80% so took a major deload on everything and felt good
Squat 5x5 @ 120lbs
Bench 5x5 @ 55lbs
Row 5x5 @ 77lbs
Then some mucking around with reverse (negative?) chin ups, single leg squats and lat pull downs.
Feeling great! I forget how different I feel when I can lift and lift well. It's been a hard rest week lol0 -
@sure sometimes family sucks. Sorry they are making a difficult time even harder on you.
@canadian I agree, that once a month weigh in thing struck a chord with me too. Less data is never the answer
My last SL workout for the next little while. B
Squat 155 3x5
Ohp 70lbs 3/3/2 55lbs 2x5
Dl 1x5 175
Sldl 3x8 135lbs
Glute bridges 3x10 155 lbs
Start wendlers 5/3/1 next week. Much excite.0 -
Finished off the first week of this Wendler's cycle.
OHP: warm up + 5x50, 5x60, 10x65
DL: warm up + 5x125, 5x145, 8x160
No desire to do any accessories today. Also, I'm taking a break from cutting for a few weeks and am going to try intermittent fasting at the same time. I want to get my upper body lifts into the triple digits!0 -
OHP: SERIOUSLY PROUD HERE GUYS, I was stalled out and deloaded from 80 before. 80lbs 5xFREAKING5
this. right here, this . . . is spectacular. such a high five.
on the family stuff and the . . . family stuff . . . everyone and his dog has to have an opinion, don't they. that kind of thing is such a drain, but it sounds like once it's all dealt with you're just going to feel so much better in so many ways. probably some of them you haven't even thought of yet, if my similar experiences are worth anything. so there's that to look forward to and to keep you trucking.
my day: workout a.
squats: 3x4@45, 1x5@55, 5x5@75. same as last time, by intention. not easy, i could feel sweat running down my legs inside my pants, but they felt better than last time and i'm not trying to progress with squats yet. starting to feel like they'll feel pretty good if i stay at this weight for the next workout as i'm planning to do. 80 was where i hurt myself and i really want to be stronger before i try to go there again.
bench press: i did 2x5 at 45 to warm up, and then 5x5 at SIXTY. sixty pounds!! the very last few reps really weren't easy, but i feel like i held my form well through them all, and i kept the bar under better control the whole time than i ever have before. i dunno, though . . . maybe someone can chime in for me here. i narrowed my grip to about what i use for ohp, and it felt a lot safer for my iffy shoulder - but it also felt like a lot more of the lift was coming from my front delts, which could completely explain how i managed it. am i bypassing my pecs too much by using a shoulder-width grip? i'm going to stay at 60 next workout, but now i'm not sure about whether this workout even counted for brag/progress purposes. off to cruise youtube, i guess.
rows: still hatin' rows. they just make me ANGRY. i went so far as to put in a formal feedback card to say that we HAVE TO HAVE BUMPER PLATES, as a (swear words) safety-is-all-about-learning-good-form thing for newer lifters. i got through around 4 sets of 5 at 65 that almost killed me because of what i had to do with my legs to get my back parallel with little 10lb plates on their curl bar. then i lost my temper again and moved up to 25 plates after all, with a few booster pads. ended up doing another full 5x5 at 70, which is a 10lb jump instead of just 5.
and then because of that weak left shoulder, i did 5x5 extra one-armed rows on the left side with a 25lb kettlebell. i just don't feel like that shoulder is getting itself in on the act. i may start doing my rows one arm at a time all the time, actually.0 -
rows: still hatin' rows. they just make me ANGRY. i went so far as to put in a formal feedback card to say that we HAVE TO HAVE BUMPER PLATES, as a (swear words) safety-is-all-about-learning-good-form thing for newer lifters. i got through around 4 sets of 5 at 65 that almost killed me because of what i had to do with my legs to get my back parallel with little 10lb plates on their curl bar. then i lost my temper again and moved up to 25 plates after all, with a few booster pads. ended up doing another full 5x5 at 70, which is a 10lb jump instead of just 5.
and then because of that weak left shoulder, i did 5x5 extra one-armed rows on the left side with a 25lb kettlebell. i just don't feel like that shoulder is getting itself in on the act. i may start doing my rows one arm at a time all the time, actually.
A few of the ladies in here (myself included) did find that single-arm rows drastically helped with the Pendlay rows. If you don't full on switch, at least do them as accessories. 0 -
Workout A yesterday:
Squats 145 lbs 5x5
Barbell Rows 95 lbs 5x5
Bench Press 80 lbs 5x5
Adductors 120 lbs 3x10
Some miscellaneous shoulder work
And 15 mins on the stairmaster at speed intervals0 -
Yesterday was a wasted day, as apparently a bottle of wine after losing 40+ pounds is not the same as it used to be. I feel stupid now, but at least hopefully I've learned my lesson and not do that again.
Workout A today.
Squats - warmup + 5x5x90 - Form was better, but I still want to try one more time.
Bench - warmup + 5x5x75 - Nailed it this time. I feel good about moving up next workout.
Row - warmup + 5x5x75 - Not my favorite exercise, but did well.
I totally did not feel like workout out today. I don't know if it's leftover grumpiness or growing grumpiness from having to work all weekend, but I thought about cutting sets today. I pushed through it, though, and doing well on the bench really made me want to finish everything properly.
I think one more full week off from running, and then I'm going to try getting back to it. It's finally starting to not hurt, so hopefully things are healing okay.0
