Daily Chat Thread
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Samntha - Thanks. Helps that I just finished 12 weeks of stronglifts before starting this program. I got up to 200 for deadlift in the short rep range before getting sick then switching programs. The higher reps are quite a different challenge.
Lifting after work, though had easy, shorter cashier shift so wasn't too bad. I do like the 12 reps more than the 15. Looking forward to 8 already. Has been kind of odd doing more reps per set on my main lifts than what I usually do for accessories. Had a minor oops in squat so ended up with an extra set to correct it but other than that, not a bad night.
Day 5, A3
Squat 1x12 @ 100 (lopsided as forgot a plate on right side), then 2x12 @ 105 for the actual set.
Push-up 1x12 using walkway rail
Seated Row2x12 @ 60 - went up and it was tough on the last reps
Step-up 2x12 @ 15 - kept weight but might increase next time
PJ 2x12 - getting better, though 2 guys were in the little area when I started but they left during my first set of them.
For fun:
bench press 3x8@ 70, db bench press 3x8 @ 25, and bicep curl 3x8 @ 30. Curl felt heavier this time but still used the fixed, straight bar. Not sure on how to hold the ez curl ones still.
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Got my workout in this morning....after a seriously good night of sleep. What a DIFFERENCE some decent sleep can make! BOOM!
Am working everyday this week...and I have an after-work function tonight. My back hurts, so I must be slouching AWFUL at my desk today. Blech.
Hope you all went and lifted HEAVY THINGS today! BOOM!0 -
Dawn, I agree the higher reps bring their own challenges
I'm doing Hypertrophy in Supercharged at the moment and it rotates rep ranges from one workout to the next, forcing you to shake it up a bit. Monday was 4x6 reps, this morning was 3x12.
Beeps, I had a nice sleep last night too, so this morning's workout wasn't so zombie-like, which was nice
You know how I said I wasn't all that sore after Monday's first Hypertrophy workout? Yeah, well workout B was this morning and I take it all back LOL
12 rep T-push ups with weights... yeah I'm slightly crazy, but I got it done. My legs and butt ache from the lunges and squats, but I worked damn hard.
Insanely happy that my weights have gone up and I appear to be getting stronger. I may be standing at my workbench today though
Oh and I ordered the 16kg kettle bell and it's on it's way. 50% off and free shipping, very pleased! Looking forward to playing with a new toy
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DNA, I max out at 10 T-push-ups without extra weight, I'm in awe. In fact tonight I went in tired as all get out and on my third set settled for 8 regular push ups
Beeps, I desperately need more sleep. I went to be early and was shaken up at 2 am with an Amber alert blowing up my phone, thank goodness they found the little girl in under 24 hours, so yay it works.
I LOVE KHOLS!! I pretty much buy everything there.
Tonight's workout, Squat 3x8@105. feels like my form is actually better when the bar is heavier. It forces me on my heels. two-point row 3x8@30dbs, elevated rear-foot lunge 25lb plates, Tpush-up 2x8, push up 1x8 Kneeling wood chops and one foot planks for core. The legs were TIGHT! I actually came home and rolled. I'll let you know how I feel tomorrow.0 -
Good work all!
I need to get back to pull ups and push ups. I set them aside so that I can get to the gym early, and "hog" the squat rack before the crowd gets in....
I had to de-load - alot in SL after missing a fortnight of lifting....that and am still working on proper form...but that is tomorrow...for today - I am coming down my Zumba high...aaahhhh!!
Lift on ladies!!0 -
Hi Ladies,
I'm so behind on everything I just skimmed the last 3pages to try to catch up. I'm still doing SL but not getting as many workouts as I used to in and I miss it. At the moment I hate this new job, but I hope it will pass. At least I'm doing good at maintaining but I am doing a bit of stress eating.
You ladies look like you're doing good for the most part.
Jo sorry about your bum.
Julie, don't get so down on yourself, you are amazing and have accomplished amazing things. The right outfit and you'll see how hot you are.
Dna, if you find a place that sells clothes for us shorties please let me know !!
Welcome all you new ladies.
Keep of the great work and lifting heavy, I should do that too.0 -
I am supposed to lift today. I am resisting.
I MUST be waaaayyyy bored with my routines. I mean, I even got some BRAND NEW work-out clothes (I haven't bought work-out clothes in YEARS!! and I am not excited about putting them on.
I better go to bodybuilding.com and take a look at Erin Stern's routine...something has to SHAKE ME UP outta my FUNK!0 -
Ali, that sucks about your job! That's always the hardest thing when you start a new job. The employer always sell it as something it isn't. Thankfully, my current FT job has been awesome (going on 5 years). I hope things get better!
Beeps, I hope you find something that'll keep you engaged!
Did my 4th SL workout today (2nd B workout)
Squat: 1x5 @ 45, 1x5 @ 65, 5x5 @ 80 - I started SL with 65 pounds for my squat knowing that they want you to increase each workout. We'll see how that goes!
OHP: 5x5 @ 50. I was really breathing through the last few reps in the last two sets. I don't think I'm going up to 55 and will stick to 50 until I can throw that bar up with ease.
DL: 1x5 @ 105 - same as the squat. Started at 95, knowing I would increase each time I did them.
I also did some hanging knee lifts and 15-minute HIIT on the treadmill. My scale is finally moving in the right direction. FINALLY. I've been stuck at the same number for quite some time. I need to pull out the tape and take some measurements tonight.
Keep kicking butt, everybody!0 -
Love-woohoo for the scale rewarding your effort! Kutgw!
Ali-good to see you! Sorry the job is a bummer
. Hope it gets better!
Beeps-it's hard to find a good plan! Good luck!
DNA-wow! Great job strong lady!
Sam-you did great! Building back up! Go girl!
Dawn-you're killing it too! WTG!
So inspired with you ladies! I hit the gym today, forgot my papers with the next stage of GG. S I made up my own workout. I did stuff I felt like doing. It was fun! Squats, YTWLs, standing hip abduciton, bent over rows, seated cable rows, leg press, and incline sit ups with weight. It was nice having the freedom to work on what I felt like working on. I may do it again on Friday and then start the new stage on Monday.
I was surprised I'd lost some strength on some of those moves. Still working on squat depth too. Sigh.
I'm getting there. Slow and steady!
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Beeps, time to mix it up and do something fun.
Good work Love, keep it up.
You too Julie, it comes back pretty quick.
I had a very upsetting and frustrating day at work. I'm heading to Zumba to get some angst. (even though once again I feel falling on my face tired, ugh, enough already)0 -
Bored. Here's an updated pic I took about, oh, I don't know 10-15 minutes ago?
Really bored....
Ignoring work.
Sam, hope Zumba does the trick
Oh, and just a note. After doing a long swim, it would probably be pertinent to at least do some warm down laps. Or even stretches.
I can definitely feel my shoulders today.0 -
dna - you looks great! Warm down laps are really important in swimming, if I forgot to do those my shoulders killed for days. I also do a post swim hot tub dip at our gym's pool. It's the best reward for swimming!
Beeps - hope you find something to help shake up your routine!
Love - glad the scale is finally moving! I finally got mine to drop this week as well, which was a huge relief!
Today I was finally able to squat the same weight that I did pre-surgery on my leg (last October). It was so exciting! I'm impressed that I was able to make such quick gains on this program. Granted I wasn't squatting all that much pre-surgery due to the pain in my leg, but I'm still happy at least to be back where I was before basically being put out of commission and gaining 20 lbs (still have that to lose). Now I've just got to keep up the good work!0 -
Julie - Sounds like a fun workout. Nice to mix it up at times. And know what you mean on losing strength a little. I hadn't done rows since before getting a cold and now, 95 felt so heavy and the move awkward.
Smallc - That is great you made it back to the squat weight. Nice work.
All the zumba talk makes me wish I could catch a class and that the one at my gym wasn't so crowded. Back when I did zumba in wyoming it was maybe 10 people at most. Here the room is packed and always looks like not enough room to move.
Day 6, B3
deadlift 2x12@ 135 - I almost increased but during warm up 135 felt heavy tonight so I kept it the same. Maybe next time I will try 145 again.
db shoulder press 2x12 @ 15 - felt easy so will increase next time.
lat pulldown 2x12 @ 60 - increased, which made it nice and heavy.
lunge 2x12 @ 20 - the 22.5 were in use and these still felt rather heavy.
sb crunch 2x10 - doing the correct reps now, lol.
For fun:
leg press 3x8 @ 160 - did first actually cause someone was where I needed to deadlift.
penally row - 5x5 @ 95 - was part of strong lifts but hadn't done it in weeks.
Now to rest as tomorrow is freight day at work. I ended up working today instead of having the day off because I took a coworker's shift who needed it off. Looking forward to Friday as I don't work and get to lift.0 -
dna, you are HAWT!!!
smallc, congrats on hitting your pre-surgery squat weight!!! Good job on getting the scale to behave too.
Dawn, you're killing this program! I don't know how I would have felt about doing 24 DLs at 135 pounds. lol
Sam, I hope Zumba helped!!
Julie, I'm glad you were able to do your own thing and sounds like you enjoyed it. Good for you!0 -
I agree, dna looks great.
And thanks lovetowrite. It helps that I did strong lifts first as I'd gotten to 200 lbs for deadlift before taking a week off due to the cold. It's very different doing more than 1 set of 5 though but it's a lift I enjoy so I don't mind going a bit lighter just to lift more reps.
Today will be just work but it's freight day and I'm not cashier so I should get 14,000 to 16,000 steps at work. Fun times. Maybe I can get the willpower to write after work this time instead of just browsing the forums... maybe.0 -
dna is DyNAmite!!0
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Good afternoon! Happy Friday!
I did my 3rd A workout today. Here how it went:
Squat: 1x5 @ 45, 1x5 @ 55, 1x5 @ 65, 5x5 @ 85
BP: 1x5 @ 45, 5x5 @ 55 - I have to admit that I had to do a silent pep talk to myself while doing this. I don't know what it is about the BP that scares me!
Rows: 5x5 @ 55
I also did the following:
Upright rows: 1x5 @ 85, 2x5 @ 80
Horizontal woodchop: 2x10 @ 25
Back extension: 2x10 holding a 25-pound plate
I thought I was going to add more but then I was like never mind. I'm working on about 5 hours of sleep and my body was like chill! Have a great weekend!0 -
Nice DNA!. My class has 60-80 people at 9 pm on a Wednesday. Pretty popular in this area. The little studio I just started using has 10-20 but it's tiny. Yes, Zumba did the trick, but it's Friday, I'm tired, putting pjs and curling up in the couch with a book. If I have the wherewithal, I may go tomorrow, but tomorrow is BUSY!0
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Morning exercise went well. Tried out my new running shoes on this 3 mile section I used to walk. I even jogged twice for different lengths of time. Rained a bit but wasn't too cold. The jogging is getting easier as I lose weight. 30 lbs ago when I first attempted to jog a little on the same route, it felt so much more awkward and difficult. Yay for improvement.
Then... well, I got called in to work on my day off. Last time I had a day off was last friday because I took someone else's shift on Wednesday. My next day off is set for Wednesday, so hopefully I'll get it. While it's a lot of working in a row, I may get lucky then because we are switching when my day off is set up. The work week is Thursday-Wednesday, so I am scheduled to have Wednesday (as was the old schedule) then Thursday and Friday off (which will be the new schedule).
Gym after work wasn't so great this time. Squat racks were busy, so that was the last lift and during which my back decided to act up. I'm icing it now, it's just a bit achy.
Day 7, A4
Push-up 2x12 at the walkway rail
Seated row 2x12 @ 60 - solid but not too heavy
Step-up 2x12 @ 20 - increased and felt fine
PJ 2x10 - correct reps this time, hehe
Squat 2x12 @ 105 - okay but back cranky
No accessories tonight.0 -
I'm here - busy working and working out. Not much time to do anything else. Check back in soon xxx0
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No cardio or lifting today. Just my usual work schedule, which will be some decent steps though not as crazy as the last two days.
Also, was scanning stage two and forgot that when I front squat right now, I don't do the grip with my hands. I have to do the crossed arm technique even though I don't care much for holding it that way because my shoulders and wrists don't have that level of mobility. Even the back squat with light grip annoys my wrist. The squat/push press should be interesting when I get there. Maybe I will catch the form workshop the gym is hosting in a few days and get some form checks done.0 -
My kettle bell arrived today while I was out
Husband was home and said the parcel post guy had to work hard to carry it LOL
It's now sitting pride of place in my gym
Dawn, with the FSPP, remember that you are using a weight suitable for the press part of the lift, so it should be a fair bit lighter than what you would squat. That should be a little easier on your wrists
Hi Jo!
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DNA-you look wonderful! Slim, fit and happy!
Great job lifting ladies! Busy volleyball weekend for me. 11 hours yesterday and another 9 today! Didn't lift on Friday as dh was off and we took down 2 huge trees in the backyard. Hauling and stacking a ll the branches was a good enough workout I decided. 3+ hours!
I'll bbl for personals. Kutgw!0 -
DNA - *nods* Yeah, I got that aspect. Right now I do a set of front squats then a set of OHP using the same weight. I just can't hold the bar that way for squats because of mobility issues. And I have sore spots a few days after from where the bar rests during squats even when it's just the bar or only a tad heavier, so I've kept them pretty light.
Went after work and it wasn't as bad today. Though, I did forget my notebook and had to try to remember what to do and at what weight. My back ached a little bit at random points but was pretty good overall. I signed up for a free form check workshop, so I'll be going to that Tuesday morning instead of sleeping in since I work during the evening one. Will be interesting and I may ask about front squats.
Day 8, B4
deadlift 2x12 @ 135 - think I will try 145 next time when it's 10 reps
db shoulder press 2x12 @ 17.5 - slight increase, nice to have incremental dumbbells
lat pulldown 2x13 @ 60 - still tough at the very end but not bad
lunge 2x12 @ 20 - knees ache on occasion but okay so far
sb crunch 2x10 - eh, i still don't like the ball or crunches
For fun:
bench press 3x8 @ 75 - tad heavy but made it through
db bench press 3x8 @ 22.5
bicep curl 3x8 @ 30 - almost tried the ez curl bar but didn't this time
Now to do stuff I should have done before going to work and maybe get sleep at some point.
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Here are my goals for MARCH:
1. eat less - I am still not ready to go back to "counting calories", but I am ready to make sure that night-time snacking is just a "NO GO". I am just going to move myself in ways that keep me AWAY from the pantry.
2. drink more water - I have brought my MIO to work!! That should help me re-institute what had been a FIVE-YEAR habit of drinking tons-and-tons of water. I have FALLEN OFF that habit and I simply need to reinstate.
3. weight-training 3 x per week and cardio 1 x per week.
4. MORE sleep. Because I have been irregular with my workouts, so my sleep has been irregular. There is a DIRECT CORRELATION (for me) about working out and sleeping well....I just need to be VERY diligent about getting in my workouts. I was TOO LAX through February. Well, no more!!
That's it!! Seems all very doable and all very dedicated to my pursuit of holistic well-being.
BOOM!0 -
Beeps, that sounds good!
I actually try to stop eating by 7.30pm most of the time (obviously special occasions or accidental late nights happen, and I don't stress if they do). I know meal timing doesn't matter, but it's easier for me as the kid's bedtime is 7.30 and I'm in bed not too long after that I like having that longer 'fast' overnight whether or not it's purely psychological, I feel better within myself iykwim.
Late nights (ie 9pm lol) make for a rough wake up call for squad training the next day. *yawn*0 -
Good afternoon!
We had snow and then ice last night so I was a little slow going out this morning to the gym. Because of that, I did nothing extra since I had to get back home and ready for work. Anywho, this is how today's workout went:
Squat: 1x5 @ 45, 1x5 @ 55, 1x5 @ 75 and 5x5 @ 90
OHP: 5x5 @ 55 - I thought I was going to struggle through these but incredibly, these were pretty easy to get up there. We'll see if I'm singing the same tune on Friday. LOL
Deadlift: 1x5 @ 115
I thought about doing a really quick 10-minute HIIT on the treadmill but decided against it. I didn't want to rush back home with the roads the way they were. I'll get it in on Wednesday.0 -
You guys all sound like you're doing well!
Beeps-good goals. I'm not a snacker, but a 3-4 meal kinda girl myself. Good luck!
Dawn-great workout!
DNA-I'm an early to bed kinda gal too, what's squad?
Love-you're doing well with SL. I struggle with OHP so much, bench too. I'm working on it though stay safe on those roads!
I missed my lifting on Friday for yardwork. I'm waiting for my new gym to open, it's been delayed. I've got a 2 week pass that'll take me to 10 days before it opens. So I got a workout in today at the interim gym. I left my workout sheets at home so I winged it again. Just as well the squat racks were busy and the gym in general was pretty crowded for mid afternoon, so I kind of chose less busy options. Did leg presses and step ups and my knee did great! happy with that! Felt good to pick my lifts and feel content. I may just stick with my own thing for a while...;) 0 -
Julie, it's the kid's swimming squad Girl child goes at 5.30am Tues/Thur/Sat and boy child goes on Thur (he's only 7yo lol I'm taking it slow with him although I know the school owner, a Commonwealth Games medalist, would like him to go more and personally moved him up to squad).
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Went to gym super early (for me), which meant fighting through traffic to get there, for a free form workshop. Turned out that I was the only one to sign up for the morning session, so it was basically a free one on one session with a trainer. We went of deadlift, front squat, back squat and overhead press.
Overall, my form isn't too bad, which was good to hear. I have things to work on for everything but it's all little things. However, my wrist and shoulder does make it not work well for the front squat/push press combination. Just the bar in that position, not even making it to 90 degrees cause I can't get that far, is too painful on my wrist due to past injury. Going to work on wrist, forearm and shoulder stuff but I may just do a set of front squats using the cross over hold, set down, then right away moved to the overhead press position and do that right after without rest, once I'm in stage 2.
Also need a tiny bit more depth on squats and work on not letting my shoulder round a bit on many of the lifts. Posture needs a little work in general so will be thinking on that.
List of things to target with my accessories, mobility work, etc: wrists, forearms, rhomboids, shoulders in general, hamstrings and glutes.
It was interesting and good to get a form check after lifting for a few months. Glad I went even though I'm very tired and traffic was a nuisance.0
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