September check-in and chat.. lift like septimus prime!
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I was supposed to do C25K yesterday, but hubby drove me to the Casino, and we ate a ton of food, and then wasted money on slots. I think this is totally the opposite of exercise. Oh well, at least it was fun. Hoping to get back on track tomorrow.0
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I was supposed to do C25K yesterday, but hubby drove me to the Casino, and we ate a ton of food, and then wasted money on slots. I think this is totally the opposite of exercise. Oh well, at least it was fun. Hoping to get back on track tomorrow.
"Totally the opposite of exercise" made me snort out my water! You will get back to it tomorrow.
Today was first post-vacay workout. Haven't lifted in a week. I was active on vacation, but definitely ate way too much. I didn't log, but tried to make decent choices. I had an Ice cream cone every day. And of course, southern buttermilk biscuits.
I decided to deload all lifts 20%. The only one I was required to deload was OHP. I think I'm at that point you experienced lifters speak of--either go for strength gains (which requires more food) or focus on weight loss (and my deficit) and accept that strength will not progress as quickly. I had some minor form issues with all of the lifts last week, bench being the exception.
Anyway, Workout A-everything deloaded 20%
Squat 95lbs 5x5
Bench 75lbs 5x5
Row 75lbs 5x5-I tried bent over rows today instead of Pendalay. Definitely required more grip strength since the bar hangs. Not sure if I will continue with these or go back to Pendalay (which I hate).
Then I went for a 30 minute bike ride.
Hope you all enjoy the rest of your Sunday.0 -
Today was first post-vacay workout. Haven't lifted in a week. I was active on vacation, but definitely ate way too much. I didn't log, but tried to make decent choices. I had an Ice cream cone every day. And of course, southern buttermilk biscuits.
Welcome back! I'm in the same boat, although I didn't get yummy buttermilk biscuits every day. It was rum instead for me. Just got back from 2 weeks in the Virgin Islands. The hotel I was in during the first week had a really nice fitness center, although it was mainly machines. :frown: The good thing was I had the place to myself every day, so I ran around from machine to machine and managed to piece together some sort of crazy circuit workout. They also had an assisted pullup and dip thingy, which was a huge amount of fun! I had a great time playing around on it. Unfortunately the other hotel during the second week had nothing of the sort, so I didn't get any lifting in. Although I was swimming all day every day, so I didn't feel much like working out afterward anyway!
Now that I felt like a human again today, I tackled workout A. I deloaded a little bit on everything, just to get back into it slowly and make sure form was still holding up. And I didn't really feel mentally ready to get back into it either, but I'm hoping that comes back soon.
squats - 3x7 at 115 pounds
BP - 3x5 at 95 pounds
rows - 3x5 at 95 pounds
Finished with 2 miles of sprint intervals. These were tough too, I definitely didn't get my speed up to where I was last time. I can already tell I'm going to be sore tomorrow. I'm also planning on starting a cut pretty soon, although I might wait until next week since this week is my bday week. There will be much food and drink coming my way. :drinker:
Have a great week everybody! Get to ladies!!0 -
i went to a workshop today with this group of other women who lift, in my neighbourhood . . . aaaaaaannnndd the story this time was pullups and chinups. conclusion drawn from this experience: i have no lats. wtf . . . . i mean do i even row, dude???
however, i biked there and biked back which was worth a bit of cardio at least. and i think my non-existent lats were pretty much done before i even got into the gym today.
workout a:
squats: 2x5@45, 1x5@50, 6x5@ 70. was supposed to be 5x5 but i lost count and did one more set just to make sure. not as easy as i'd been hopefully hoping it would be, after 8x8@65 three days ago. oh well. it wasn't totally dreadful either. i'm getting faster and taking shorter rests, which is worth something, i guess.
rows: still hate the rows. 2x5@30, 1x8@40, then i don't know. i think 6x8@60, maybe 7. i lost count again. i'll repeat 8x8 at this weight next time.
bench press: 7x7@45, no warmup. not too hard, still feels like a messy flailing kind of exercise to me, still trying to figure out how to actually use my pecs for this move instead of my delts which get in the way of pretty much everything.0 -
well. i just built myself a little excel sheet with the progressed sets/reps for each 5lb weight increment (10 for deadlift). then i added two columns: the amount of actual weight shifted for that lift in each workout, and the deltas for that lift's volume compared with the previous time i did the same lift. and of course i filled them all in for a whole bunch of cycles, just to see what i'll have bragging rights to when/if i ever get there.
:noway: some of those numbers seem HUGE. even now, some of those numbers are huge. i even added a conversion-to-metric-ton, because being able to measure anything in terms of tons makes me feel so badass.0 -
Good Monday morning ladies!!!
I have missed the September check-ins lately, it was the first week of school for my oldest boy (kindergarden yay!!!!) so I've been busy re-organizing our lives lol and also making lunches. oh my god the lunches. Why does it take me so long?? hahaha
So I'm checking in for today yay!!!! Workout A today!!
Bench - 70lbs 5x7
OHP - 60lbs 5x6
Row - 60lbs 5x5 (deload on this i am stalled stalled stalled!)
I hope everyone is doing well !!!0 -
Workout A this morning. My gym is getting more crowded. I think I have to make sure to get there before 6am rather than a little after. That might make the difference.
Squat: 115#
Bench/Row: 80#
Tried warming up slower today and it worked well. Thanks for all the tips!
The weights are feeling more and more challenging for sure. I can still get by with 90s rest, so I'm still keeping the workouts under 45 minutes.0 -
well. i just built myself a little excel sheet with the progressed sets/reps for each 5lb weight increment (10 for deadlift). then i added two columns: the amount of actual weight shifted for that lift in each workout, and the deltas for that lift's volume compared with the previous time i did the same lift. and of course i filled them all in for a whole bunch of cycles, just to see what i'll have bragging rights to when/if i ever get there.
:noway: some of those numbers seem HUGE. even now, some of those numbers are huge. i even added a conversion-to-metric-ton, because being able to measure anything in terms of tons makes me feel so badass.
I love this idea! I think I'll have to make one as well. However, my math-challenged mind shut off when you started talking about conversions and comparisons... :P0 -
Okay trying to do this daily post thing...
Today was workout B. Left home late and only had 20 minutes but figured something was better than nothing. I usually do a 15 minute cardio warm-up and I could tell a difference skipping it. I was able to fit in 1 set of warm-ups on each lift though.
Week 3, Day 1:
squat: 5x5 @ 12 lbs (goblet)
overhead press: 5x5 @ 40 lbs
deadlift: 1x5 @ 50 lbs
My numbers are SO low compared to y'all but I have to start somewhere, right?0 -
A little catch up - the beginning of the month I ran/biked every day until the 4th, the 5th was a rest day, and the 6th was Warrior Dash.
So...yesterday was ALSO a rest day that included a badass 3 hour nap.
Tonight I'm back at it with my dad, and hoping to start SL, but I'm going to play it by ear. I'm still hurting from my dumbass not running ANY hills during training. So, if any of you happen to have links/info/etc for hill training for beginners, I'm all ears. I'm also all about google, but I love hearing from those who have been there, tried that.0 -
Okay trying to do this daily post thing...
Today was workout B. Left home late and only had 20 minutes but figured something was better than nothing.
i'm impressed. i'm usually just starting to get my head into it after 20 minutes.
about the 'low' weights . . . believe me, that won't take long to change. you'll get there faster than you're realising.
@ohiotubagal . . . i don't know if mfp allows attachments in messages, but i can always try sending you my sheet or something. the conversions and equations aren't that complicated (i know though . . . people tell me doing a power-clean 'isn't that complicated', but they're talking about 'complicated for them'). it really is validating to be able to say things like 'i shifted a ton' and have it be the actual truth.0 -
@laraeverhage
Workout A this morning. My gym is getting more crowded. I think I have to make sure to get there before 6am rather than a little after. That might make the difference.
It's the back to school movement. Doesn't quite compare to the new year's resolution movement but it does happen. In 2 weeks everything will be back to normal, lol.@ohiotubagal
My numbers are SO low compared to y'all but I have to start somewhere, right?
Everyone starts somewhere. In the end it's only you against yourself! Draw in motivation from others, find your strength from within! =D@canadianlbs
(i know though . . . people tell me doing a power-clean 'isn't that complicated', but they're talking about 'complicated for them')
Actually, doing a "power clean" isn't too hard, but doing one with proper form is a different story. I'm still tweaking my technique even after 5-6 months of doing them consistently. A lot of people will not have the wrist mobility required to have a proper rack position to start with. Or they won't have the proper mechanics for the hip hinge that coins the "power" term here. Getting the right timing for the second pull can also be a bit tricky. So yes, unless you call a high pull reverse curl a power clean, it IS a complicated lift for most people! xP (IMO you should learn to front squat with a clean grip and KB swing before you even think about doing any type of oly lifting)
So! Today was REST day *coughs*
60-75 minutes bike ride inter spaced with some walking because some of the hills were just... I haven't been on a real bicycle in over a year, alright? lol
And 35 minutes of PiYo. Friend of mine loaned me the DVDs so I figured I'd look into it... I am not too convinced so far. DDP yoga feels better overall.0 -
A day
130 5x5 squats - these were rough at first but by the time i got to the 3rd set i was feeling better. Think i need to work on my flexibility more. I am fairly flexible the way it is, I can bend over and touch my palms all the way to the floor but hips need more work yet i think.
bench 75 didnt do the last rep of the 5x5, I stuggled with the 4th one so i knew the 5th wouldnt make it. They were sloppy anyways so i would have to redo them.
row 85 5X5 will do them one more time as well.
SC
single leg elevated shoulder and feet hip thrust 3X6
High box squat 135 2x6, 1x10
single leg hyper extension 3x10
hip rotation 15 each side.
2 x10 pull up progression0 -
Deload week this week. Which is kind of good since I am rocking a head cold.
Deadlifts warm up then 95 lbs x5, 105lbs x 5 and 130 lbs x5
I did my usual accessories, but deloaded my front squats a bit (because I am lazy tonight).0 -
rode my 15 miles and tried out some of the pullup-preparation stuff we were shown yesterday, in one of the playgrounds along the way. turns out i do have lats, they're telling me all about it today. in fact so many little new parts of me hurt, i'm thinking of switching from rows to pullups, or at least adding pullup attempts to my workouts as an accessory to the rows.
or something. weight exercises are like a candy store sometimes. i see something new and i think i want it, even if i already have something from pretty much the same group already. in any case this meetup thing had one feature i didn't like: the indirect pressure of 'okay, now everybody name goals relating to this move, that you're all gonna work on for next time.' i'm not actually in this real-life thing to be 'motivated' by anyone else or to invite peer pressure to help me to get my **** done, even the benign kind. or to be given homework. haven't mentioned i'm doing sl to anyone in real life, because shy, but i may actually call that card next time around. but in the meantime, pullups are something i do like the idea of, so . . . lats. i'm on a mission to grow me some lats.0 -
@ Calliope610Tuesday - bowling - yeah, that's a full body workout, right??
Wednesday - rest day due to late nite bowling
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30day plank challenge - 1x30sec
Bowling is only a full body workout if you do bicep work getting beer from the table to your mouth.
And! I'm also doing a 30 day plank challenge. Kind of stalled at 60 seconds -- have succeeded a couple of times and then had epic fails every time since. Can't seem to find the right time of day (because it's definitely not after 5x5).
*****
My workout today:
Workout A / Day 9
Squats
- Did incline leg press today:
5x5 @ 340
- But but but! I did try out the bar and was able to get it into position! This is HUGE! I don't have enough shoulder / upper arm mobility to hold it there comfortably long enough to do sets yet, but this is a remarkable improvement in just a few weeks. I'm thrilled!
Bench Press
5x5 @ 70 lbs.
- I almost failed the last set, but managed to finish. Not sure how 75 is going to go. It may be time to stop bumping up 5 lbs. and go to 2.5 lbs. instead.
Barbell Row
5x5 @ 75 lbs.
- Form felt pretty good today. I really concentrated on engaging my core and not standing up on the rows.
Overall, feeling really good about tonight. And the workout definitely helped burn off some of my massive stress. Took Huck (my dog) for a nice 30 minute walk when I got home. C. 0 -
Hey girls! Today I did my first lifting in about two months. Uff!
Had to get down with my squats to 40kg (88 lbs) and it was heavy! But yay, lifting and I honestly had excpected way more decreasing necessity...
Great seeing you all being awesome and new people also!0 -
This is my first time reporting my lift. I haven't so far because of being shy about the light weights I lift, but today I'm feeling pretty pleased with myself and the weights are getting a bit more respectable.
This is my ninth day of lifting.
Squat 5x5 at 79lb
Bench press 2x5 at 50.5lb and 3x5 45lb
Barbell rows 5x5 at 68lb0 -
All I had time for today, now that I made my 200 lb. squat goal, going to just let my body adjust to my current weights for a bit, I will know when it is time to move on.
Workout B (Tues)
Overhead Press, Barbell - 5 x 5 - 70
squats 5 X 5 - 200
Barbel Row, Bent Over - 5 x 5 - 100
Reverse curls 5 x 5 - 100
underhand bicep curls 5 x 5 - 1400 -
First workout in about a month - it was nice to be back and it feels super nice to know that I'll be making it back to the gym on a regular basis now.
Last workout I over did it and ended up with a week of very uncomfortable DOMS. Last night, just headed in to the gym not trying to prove anything to myself except that I was back -- so a super light easy workout. Also, while stretching beforehand, I felt pretty tight - so I spent a little extra time stretching and rolling before heading to the weight room.
Squats 135 5x5
BP various and then 85x2x5, 70x2x5, 65x1x5
Accessory stuff, all 3x10
Lying triceps ext: 42#
DB Bicep curl: 15#
Cable Crunch: 47.5#
Weighted Back Extensions: 10#
Full sit ups
Plank @ 20s
Next workout will be DL day - so I'll head to the 'other' gym location where they've got bumper plates
Still thinking about the cube method...0 -
Deadlift 3s were on my plate todays. Had to perform most sets with a bunch of stability ball noobs who decided to set-up right next to me, and after I moved, decided to take their next exercises right behind me. My head already wasn't quite in the game from the lack of sleep. Overall though I'm not too disappointed considering
150x3, 172.5x3, 192.5x7
Then moved on to Front Squats 105x8, x8, x9
superset with assisted dips and false grip hollow swings.
Aaaand that was it. No conditioning work today. Just didn't have it in me. Insomnia is a *****0 -
Can't remember what the last workout I posted was! Did not get enough protein over the weekend, and probably didn't drink enough water... so my lifts yesterday were awful even though I definitely had enough food over the weekend.
Did workout B yesterday morning.
Squats 165lbs 1x3, 1x2, 1x1. Felt like a million pounds. I did 160lbs 3x5 on my first attempt at that weight last Friday with no problems, so felt comfortable adding 5lbs after only one workout at 160lbs.
OHP deloaded to 60lbs 3x5 - 65lbs was not happening.
Deadlift should have been 180lbs - could not lift it at all (even though last Wednesday I did 180lbs 1x4 and only missed the last rep because of grip - liquid chalk coming in the mail tomorrow!). I deloaded and did 135lbs 1x5 and 155lbs 1x5.
Took my fiance to the gym with me yesterday morning at 5am for the first time ever... he did stronglifts workout A day 1 - he said the 45lb squats kicked his *kitten*!!! He's excited to go back tomorrow for his next workout... I am so excited!!!!0 -
Totally new to SL here. Only 7 days in and I am totally loving it! I do believe my husband thinks I'm nuts though for doing this He's afraid I'm going to get all bulky, even though I insist I won't.
My lifts last night:
Squats 55 lbs.
Bench 60 lbs.
Barbell row 70 lbs.
I feel like the squats are going to be the hardest for me to progress. I had started off the program doing goblet squats with dumbbells but have managed to use the Olympic bar now. Yay! My knees kind of bother me at first when doing squats but do seem to get better as I warm up (been doing plenty of warm-ups too). Is that normal? I find myself watching form videos before each lift to make sure I'm doing them correctly.
BTW, I'm in awe of you ladies who are lifting body weight. That is so cool!! I hope to get there some day.0 -
Last nights work out:
Squats 85 lb 5x5
Bench & Row 65 lb 5x5
Hip Thrusts 60 lb 3x10
I am finally getting to the point where it is a challenge now. The past few workouts have been tough for me to push threw with good form. I've taken longer rests between sets, and my arms and legs are a good sore this morning. I started lighter than I knew I could go, because I wanted to get good form down, and its paid off, but I'm glad to get to the challenge of increasing weights each time.
I've set a goal for weight progression this month and its the first time I've actually done that. I've always just had the mind set of just jeep going and it'll pay off eventually. But with this September goal, I feel an intense purpose with each workout. But i have to keep reminding myself to keep good form, the weight don't mean anything if you have horrible form and technique.0 -
Workout B this morning (Day 12). So I have been doing this for about 5 weeks now.
Squats - 1x5 @ 45, 1x5 @ 65, 3x5 @ 85, 2x4 @ 85
This felt heavy today, not sure if my head wasn't in it, or if I didn't eat right yesterday
OHP - 1x5 @ 45, 2x5 @ 50, 2x5 @ 45
Dl - 1x4 @ 145 - This was ridiculously hard today. Again, not sure if was truly physical or mental, but it was HARD!0 -
SQ 115 for third time but did a set at 120 at the end and nailed it. This may be silly but I got on the good squat rack this time and I think it helped. The "inferior" squat rack doesn't have adjustible safety bars and they are set too high so I end up clanging the bar. Consequently, I was stopping myself from squatting low enough and I felt bad about my form.
OHP 55. Still felt difficult.
DL 145 and did two of the reps with the double overhand grip. I was happy about this because I couldn't do the overhand grip with 125 two workouts ago.0 -
Checking in - lifted last night, first time in over 10days due to illness. Took a major deload and felt good.
Squat 5x5 @122lbs
OHP 5x5 @ 55lbs
DL 1x5 @ 135lbs
Had an almost dirty dream about Bret Contreras last night - think I've been reading too much about him and his hip thrusting haha :drinker:0 -
Hey ladies long time no check in...first workout in September tho since I took a week off.
started Wendler today OHP day wasn't bad
Warmup was 5x37.5, 5x47.5, 5x57.5 Working sets were 62.5, 72.5 and 82.5 all x5
But then the accessory work...
I chose bodyweight...so chin ups 2,1,1,1,1 and dips 20, 15, 11, 11, 12..and my arms are jello...
Definately gotta get a cool down going.
The above weights are based on my husbands max not mine (since he is joining me) and his OHP was lower than mine but it's all good...his bench is higher than mine (a bit) and he has to go a bit lower for me...
We have decide to do 2 days on, day off, 2 days then 3 off to work around his schedule of night shifts etc.
I will most definately be readinig up on what you ladies have been doing this month so far...0 -
Yesterday's workout:
Squats: 5@55,65,80,95,105
Bench: 5@45,45,45,50,55
Row: 5@45,45,50,60,65
This program is definitely challenging me, but I'm really enjoying it
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Workout B today
Squat 100 lbs 5x5
OHP 55lbs 5x5
DL 115 lbs 1x50
