Daily Chat Thread
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@Julieboolieaz Sounds like things are going well. I wouldn't know where to add front squats either. I tried them on occasion in the past and right now my current program has them scheduled in for lower hypertrophy day. My wrists aren't fans of it but I kind of like them, though won't be doing super heavy for a long time. Even the cross arm set up is a challenge making sure the balance is right and all. I'm trying to figure out where to add hip thrusts but they are so awkward I'm not sure where in the gym to do them either. hmmm
@mmebouchon Depends on your goal probably. If you're looking to maintain or recomp a little you could play with the calories and add a little bit more then see how that goes. It's a juggle to find the right numbers at times that work for the individual, plus not everyone's weeks involve the exact same activity level. Or at least, mine doesn't even though some are quite similar.
I'm on my rest days, so just have work. I barely leave photo department the whole shift just from all of the orders. Ran out of envelopes for greeting cards, fun times there, but we should have some boxes coming in today on freight. Also have canvas stuff so we can put together 5 of them that are waiting cause we ran out of the kits to make them (as did every store in the area). Had some good sales and many many orders, so that keeps me busy. The managers are always happy when I come in cause they help keep photo going when we don't have enough people to work it. At least I'm appreciated.
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Julie, I am doing diet-911 cut. I don't recommend....but I had FAT growth in 2015 that was disgusting to me.
Good lifting, mmeb.0 -
Mme-you're doing well!! Kutgw! And keep warm up there!
Beeps-ah, makes sense. I hope to cut more next year, but am enjoying eating and life too much right now.
Dawn-thanks, not sure if I'll add them then, maybe once in a while? but I'm finally starting to add more weight to my back squat. I may throw in a lighter set for form refresh. I do WHTs after my DLs. Yes, the set up is awkward, i take over a bench in the dumbbell section and set up the barbell there with the squat pad. My pt suggests doing them after dls since they're opposite movements. It's working well right now. I try not to worry about the occasional looks I get!
I'm doing well, got my third lifting session this week in today! I've been doing really well staying consistent with this plan and it's paying off. I added weight to all my lifts again today! I'm happy! I nailed my form too, and felt great during it. I have been eating a lot more lately and hope to add some muscle while enjoying the holidays. Scale up 2 lbs but it'll come back down if I lay off the cookies more today!
all is going well. First Christmas season I haven't felt rushed and stressed! Yay! (So far ). 0 -
Julie - Nice work. I would do WHT near the dumbbell area but it's just the fixed barbells there as I'd have to take one from the bench press for the closest regular bar. Kind of wonder if just using the bench from one of the flat bench press spots would work but seems awkward there too (squat rack and pad, etc are in other area of the gym). Could use an aerobic step thing but that takes more set up. Not so bad at midnight but probably won't do them right now since it's far busier in the gym at 11 am.
Went to gym before work but had to hurry as I barely had time after to get home, change then go to work as I went in early for a 10 hour shift. Long day. Lifting went decent but still struggling with some of the upper body. Need something that weighs like .5 of a lb, one of these days...
42 - Upper Power
bench press 3x4 @ 100 - decided not to try 105 at the moment, work up reps then do it again.
db incline 3x8 @ 35 - barely but too lazy/rushed to go get the 32.5 from training area.
bent row 3x5 @ 100 - eh, okay.
lat pull 1x7 @ 80 and 2x10 @ 70 - used the far one and it has more resistance or something, cause the movement feels more challenging on that one compared to the other spots.
overhead tricep with cable 3x10 @ 30 - struggled by the end but okay.
overhead press 3x4 @ 75 - tried 80 but no go, so stuck with 75
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I hurt my sacroilliac (sp?) in my thursday lifting....friday rest day and then i did saturday cardio. I am taking sun/mon as rest days, too.....will return to lifting on tuesday.
BOOM!0 -
I hope it heels quick for you Beeps. Have some good rest.
Went to gym earlier today, though my feet are a bit sore from work. On day 5 of the midnight close shifts, which isn't too bad but I did a 10 hour shift yesterday with just a half hour lunch break, so my feet were a bit cranky about getting up to go do lower body work, but it went decently.
43 - Lower Power
squat 3x5 @ 170 - wasn't sure at first cause 165 had felt heavy last time but managed more reps even than expected since I can do 3-5 reps per set on these.
deadlift 2x5 @ 185 1x3 @ 205 - worked on form some, going to take a while to figure out cues and keep shoulders from rounding too much, felt a little better though and might have bruised shins this time.
sumo deadlift 2x5 @ 155 - struggled with grip as calluses ached
leg curl 3x8 @ 80 - challenging and did out of order cause had to wait for leg press
leg press 3x8 @ 230 - just did the easy math so upped it a little more than planned before, more challenging at this point.
standing calf 3x10 @ 90 - eh, almost skipped but did them.
Now to relax before going to work.0 -
Nice lifting ladies!
Beeps-sorry for the injury
hope the rest helps!
Dawn-so jealous of your bench! In a deficit too! I can't do that and I'm eating at TDEE! I did up it finally a bit, to 65, but still! 100? Maybe next year? Lol! Hope you get a nice rest soon...exhausting schedule! And I've seen others do WHTs on the smith since it's easier to set it up...I don't though. Can you grab the shorter bars used mostly for curls? I use those instead of the oly bars...less competition for those and the 45lb plates are easier to get underneath!
I'm doing well. I upped weights on Saturday on all of them! So excited! Eating more is really working for me, go figure. WHTs up to 135x8, leg press up to 375, squats up to 105 and form was good! Even my DLs were good, at 125, finally working back up. 
. My grip is slipping on the DLs at this point so I'll do switch grip from now on...but I feel a lot better. No soreness in my back at all! I stretch well and am careful with my form, but I'm really happy, taking a break and deloading while seeing the chiropractor has been good for me overall...but i hated the step backwards. Feeling good and pleased again with my lifting. I'll be going back to a deficit in January so we'll see how that goes, but so far so good! 0 -
Beeps, sorry you're injured. I may join you on the sick and sore bench for a few days.
Julie, glad that eating more is working for you - it took me a while to get my head around it too, but it certainly does seem to work. I may not be losing weight on the scales but I am definitely working harder and changing shape, so that's good enough for me. Before now, I would have exhausted myself and given up, and I am sure some of that can be attributed to the proper eating I find myself doing!
I've hurt my back somehow - I lifted on Saturday without any problem, stretched properly etc so don't think it is that, but then I walked into town (about 25 mins) with the in-sole from my boot slipping, and ended up with a very large blister almost the full size of the pad of my heel, and I wonder whether trying to avoid putting pressure on that has resulted in me walking lop sided and putting pressure on my lower back instead?
During the course of the day yesterday it niggled, and I went skiing last night for an hour thinking it might ease it, but it didn't, so took some anti inflammatories before bed last night. Perhaps I should have stayed in bed before work today and not gone to the gym, but as I have been really pleased with my "no excuses" approach, I still got up at 5.30 and went to the gym. I wasn't silly, though - skipped SL because there was no way I could lift heavy, but did 2A3 of NR. It was tough, but I went slightly lighter on weights so that I could check that my form wasn't compensating for a dodgy back, or vice versa and I think all was well.
Did 15 mins intervals on the spin bike afterwards - that wasn't too bad, but then I couldn't face the walk back to the office (about 20 mins) which I would normally do, so I brought the car in and now I feel about 90.
I've not scheduled another gym session in until Christmas eve after work, so have a couple of days to rest it. Just work to get through! I think I will be going to get some freeze gel before the morning is out! We're off for a week skiing in 3 weeks, so I don't want to risk it getting any worse. On the other hand, I don't want to miss out on my routine that I am loving so much, so need to reach that de-load compromise in some way I think!
Happy Christmas week, everyone!!0 -
I am feeling better....just making sure I don't REALLY injure it! So, still resting....hope to go lifting tomorrow, cardio on Thursday, and that is it until post-xmas.0
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Today was a little different. Slept in, then got a phone call from work. So, grabbed my stuff for gym and stopped by work to help them with the customer cover books that are a pain and not many know how to make them. Ended up working around an hour or so, in my gym clothes, before leaving cause had to reprint things and the books/calendars take a long time to print. Lifted then some cardio before stopping by burger place to get food to take home. Stopped by work again, ended up working just over an hour on books and stuff to help again. Then went to the store before going home and finally ate my dinner (burger and fries).
44 - Upper Hypertrophy
incline bench 4x8 @ 70 - went for it though 65 felt a tad heavy in warm up and made it through
db fly 4x9 @ 17.5 - not bad here, combined with 1 db row
1 db row 4x8 @ 30 - heavy, 27.5 was in use when I started
seat row 4x8 @ 80 - struggled, it's weird how certain ones the resistance feels greater
lat raise 1x6 @ 15, 3x9 @ 12.5 - 15 was too heavy, not increasing much on these
cable bicep curl 4x10 @ 50 - tad challenge but manage
face pull 4x10 @ 30 - kind of like these so added it in
tricep ext. 4x10 @ 70 - felt heavy but made it through the reps
22 minutes jogging and walking for warm up and cool down
I also hit the stop button on the treadmill twice on accident. Once while jogging and the other time right when I needed to slow down to walk for the cool down. Quite a nuisance having it stop but it's rainy and bit flooded out so running inside for now.0 -
I'm frustrated in not being able to do what I want to do! My back hurts, and I know that the sensible thing is to rest it until it is better. After a night earlier in the week of literally no sleep, which reduced me to tears, I know that I cannot afford to mess it up longer term. So, I have had a couple of rest days, taken some anti inflammatories, and am concentrating just on getting through the working day!
I had scheduled in a gym visit after work tomorrow, before festivities begin. I am thinking I might go and do some bodyweight work or have a swim rather than my scheduled session, but I'm not sure. Part of me says it is Christmas Eve so no one will think anything of having another day off exercise. Part of me says that is an excuse, and therefore I *should* get myself in there!
Gah, I'm torn!!!0 -
The best exercise is the one you will do. Since you have a back injury, choose a shorter routine and lengthen your stretching session at the end of whatever exercise you choose to do.
I had to skip lifting session yesterday because i was up all night with kids with stomach flu.....i did not want to spread it! And i was exhausted....to go would havemeant certain injury.
I have a cardio session tomorrow....not a good replacement, but it is what it is. I can go lift saturday or sunday and the world will still turn.
BOOM!0 -
Kim - take care of yourself. It's no fun but back issues can be quite pesky. I injured mine in my early 20's and tried to take care of it but still ended up with arthritis. It's not too bad but gets achy from time to time. Have to be careful lifting but so far no issues. Still, better to take care of the best you can before other problems develop.
Beeps - Hope the kids are feeling better. I'll be lifting this weekend too.
I was quite tired today because lack of sleep. However, I was up until about 7 am for absolutely no reason, just couldn't go to sleep. I didn't use that time for anything productive either aside from lying in bed trying to sleep and occasionally looking online cause it wasn't happening. I managed to get less than 4 hours of sleep overall, then had to work a 4-midnight shift. Instead of trying to gym before work, I opted to cook, then left my packed lunch on the counter *le sigh*. I went to the gym after work despite the lack of sleep and it was a decent session. No more lifting till the weekend but that's okay as I'll still be busy with work as I have the midnight shift for Christmas Eve and we are back to closing at 10pm, which I work, on Christmas Day.
45 - lower hypertrophy
front squat 3x10 @ 85, 1x10 @ 105 - same as before but wrist was a bit cranky the for most of it. The 105 felt better this time.
curtsy lunge 4x10 @ 75 - getting used to these though still falter on occasion
good morning 4x12 @ 75 - nothing unusual here
leg extension 4x10 @ 80 - feeling decent, might increase next time, maybe
lying leg curl 4x8 @ 70 - decided to try this one, first set the bar shifted but got more used to it in the other sets once I tightened it up.
seat calf 4x12 @ 120 - eh, calves
Soon I shall sleep, I hope.0 -
I'm here - night shift this week so have been antisocial - apologies.
Stuck to my workouts - today (after only 1.5 hrs sleep) I did a 'whatever I fancy' workout. Did back squats for the first time in ages, then all my fave things from my current plan but lower weights and higher reps.
Tired now = understatement. 59 mins until Santa arrives here. Desserts (my job) are baked. Fudge is made (and much eaten!). Presents are under the tree.
Oh - and the best Christmas pressie EVER - found out I'm going to be an Aunty
Merry Christmas everyone0 -
Merry Christmas one and all. Thank you for your support these last few weeks! Xx0
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Merry Christmas all! ❤️
I've already been for a run along the beach, took the kids on an inflatable Wipeout course here at the resort and have enjoyed lunch lol
Small boy wants to head back to the beach or pool in a little bit.
I'm starting to feel my butt and legs lol Should sleep well tonight0 -
Merry Christmas. I have been away and out of touch. Lots of eating going on and not doing much more than walkng but I plan to get back to the gym soon.
Take care everyone.0 -
This was not my favourite christmas....i was sick xmas eve (we had ten for turkey supper,that day!) and hubby sick xmas day....the kidlet tummy flu eventually got us both.
I will try the gym, today....mostly to get out of the house. I don't have any real energy to do a workout. And i am sleeping like shyte.
Anyway, i hope everyone had good holidays....I did not get "Strong" as a lresent, so will order it online, today! BOOM!0 -
Hope everyone had a great holiday. Beeps, I hope you are feeling better.
The only thing saving me sleep wise is I can sleep in since don't work until afternoons. But we are back to normal hours. Glad the midnight close shifts are done. I worked until midnight Christmas Eve, then worked 1:30 - close last night (cause I got a text asking to go in early instead of 2). We also had a call in, so closing cashier didn't come in yesterday. We did get someone to fill for a few hours, but then she started throwing up and finally listened to us and went home. By the end it was just me and the manager. We were also very busy for Christmas Day because we were one of the only stores open. Both days I never even clocked out for a lunch break, I just paused on occasion for cookies and such. At least, photo department is slowing down now (where I work most of the time as the unofficial head of the department) because I don't have many of the supplies as we got barely anything I ordered. I spent part of Christmas Eve driving to other stores hunting down some supplies to finish orders for customers. Still don't have everything I need but got enough. Normally we get our ordering done by Monday night but I just have to check canvas supplies, everything else is already ordered. Including the thing I'm picking up on my way to work today because I didn't know we were almost out until after this recent order had gone through, so I ordered Tuesday night and hope we get some next freight day.
So... yeah. My holiday was me working. I only have one day off this week so that will be my December really: work. We are a tad understaffed. Come new year it's not a lot of people and less hours available since shopping slows down after the holidays. Fun times.
Going to gym tonight after work. The last two days were my rest days as scheduled, so today is upper power. We'll see how it goes after two days of cookies and such.0 -
Hello everyone, and Merry Christnas, Happy Holidays to you all! It has been WAY too long since I last posted.
I too hurt my back, about a month ago now. I wish I could say I did it doing some heavy lifting but no, something happened when I bent over to pick up a pipe cleaner my boys left on the floor while crafting It has had me out of the weight room for a good 4 weeks (ack!) and then about ten days ago I came down with a wicked sinus infection. Up until yesterday it had been about a week without a workout and I was NOT happy. Mama needs her exercise! I finally got out for a brief walk/jog yesterday and today. I figured a warm, sunny Christmas and Boxing Day in Canada were good times to get back out there. They weren't good runs - I am down to five minutes run, 1 walk, instead of a half-hour of straight running - but I am still coughing a bit and can definitely feel I have weakened Now that my back is finally feeling almost 100% better, I am planning to hit the gym tomorrow to test out the weights. I was almost done Phase 1, Stage 1 of Strong (and loving it, even the step-ups y'all! ) but I think with so long away from the weights, I should start over. Annoying, but at least I was only four weeks in and not more. I will take the next week to do a few light lift sessions just to prepare myself and see how my back fares, and hopefully restart Strong the first full week in January once the kids are back at school. We have a hot vacation booked in May and I want to look good and feel fantastic.
Kim, not sure if you were here before my last post, so welcome! Hope your back is feeling better. It is such a touchy thing.
I've read through all the posts I'd missed but can't remember much else aside from everyone being busy, some being sick like me, but everyone still doing their best. That's what matters!
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Not a bad night at the gym though I wasn't sure how it would go when I was heading over. However, I didn't jog after lifting because I forgot my headphones. Not having music is reason enough to skip cardio but means I'll have to do it after lower power tomorrow. Oh well. Didn't increase weights much but did feel decent in the end with the lifting.
46 - Upper Power
bench 3x5 @ 100 - 95 felt a tad heavy so I didn't do 105 this time. 100 was okay but the last rep each set was really slow. Hope to try 105 again next time.
incline db bench 3x9 @ 35 - it's heavy and hard to get into position but managed well enough.
bent row 3x4 # 105 - not bad here, might try 110 next then do 115 pendlay, we'll see.
lat pull down 3x9 @ 80 - okay, it's odd how it depends on which one I'm on as to the resistance struggles
OHP 2x5 and 2x4 @ 75 - didn't try 80 this time, first sets were okay but tough last reps, couldn't quite get 5 on the other two.
pull up negative using smith machine 2x5 - did these instead of bicep curls, not good at them but need to work on that pull up thing in case skill comes in handy in obstacle 10k.
overhead cable tricep 3x10 @ 30 - getting easier.
That is all for today. Need to figure out any end of the year goals to work out then get ready cause it's almost 2016.0 -
100kg (220lb) deadlift PR. That is all.0
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Hello lovely ladies! I hope you are enjoying the festive season. my husband is in retail so he's been working but I've got a much needed long weekend. Back at work on Tuesday but relishing not having to set an alarm for a few days. We are both off today....a rarity..... So will enjoy "just being" I think!
The week away from the gym is doing my back good. Getting better slowly but surely. I am aiming to be able to get to the gym tomorrow but will take it easy. It is only a week since I last went but it feels so much longer!!
Definitely need to think about goals for 2016. I don't do new years resolutions but do like having things to aim for.
2015 has been an amazing year for us...my husband donated stem cells for transplant at the beginning of the year which was quite special, we got married had an amazing honeymoon in Italy, I climbed my first mountain (and want to do more) and obviously discovered lifting! I am looking forward to 2016!! Bring it on!0 -
100kg (220lb) deadlift PR. That is all.
Oh wow.. @jo_marnes .missed this while I was typing my missive.
You rock, girl!!!0 -
Go Jo!
Good to see you pudding! Missed you!
Kim-glad 2015 was so good! looking forward to 2016!! Hope your back feels better!
Dawn-busy Chrismtas for you! I'm sure your managers appreciate you! Great lifitng!
Beeps-feel better!
Mme-enjoy it! The gym will be there
DNA-sounds lovely! Enjoy your holiday!
Well, I lifted yesterday, and tweaked my back on a rep squatting. Didn't realize how bad it was till I bent over for rows, and it really screamed at me . Bummer. Resting is helping. Failed on my last rep on bench too, so not a good day lifting yesterday! But I went! Been consistent with it, but not much rest, so I'll take a few days. I'm gonna switch it up in the new year, alternate heavy days with higher rep days, probably bach to a split with fewer days squatting. Looking forward to new goals and opportunities in 2016!!
Hope you're all enjoying this season. I'm so thankful for all my blessings! Including you lovely, inspiring strong ladies!0 -
Oh no Julie! So many back issues here lately Do you have a heating pad and/or access to a TENS machine? I found both super helpful when I tweaked my back. I'm sorry this has happened to you. Definitely rest. You don't want to make things worse.
I finally went back to the gym to test the weights today. I basically did one of the P1, S1 Strong workouts (minus the intervals) but lowered my weights about 50% for he first set, and that went well. Then I increased them all by about five pounds each and that also went well. I lowered the reps from 12 to 10 just to make sure I didn't overdo it. My back feels pretty good and lifting again felt great. I'm going to try to do the same thing twice for each workout (A and B ) this week and hopefully restart Strong properly next Monday.0 -
Oh and Jo, that is unbelievable! Amazing
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Jo - Awesomesauce!
Kim - Sounds like you had some great things this year and I'm sure you'll figure more out for 2016.
Julie - ick about the back, good luck and take care of yourself there. Good on you for the consistency.
Pudding - Nice work and good luck with Strong.
Today was okay. I didn't do much in morning then had to go to work. On the previous schedule, I would have Monday (tomorrow) off, but the schedules are off a bit with some issues and such, so I'm working tomorrow with just Tuesday off this week. At least, things aren't as crazy busy as they were before the holidays. I wasn't sure how lifting would go tonight though because my back bothered me a little earlier in the day. I have arthritis in my lower back so it gets achy from time to time. Just ached a bit during first part of work shift but didn't bother me by the time I was at the gym. I also did things a bit out of order (two guys were doing bicep curls in the deadlift area) and for fun I filmed my deadlifts, so didn't end up doing a couple of things I want to do, plus had to get in some cardio. Overall, a decent night. Oh, and I tried squat and deadlift without shoes. Not bad, except where I'm even shorter without shoes so the power cage pins don't go quite low enough so I struggled a tad re-racking after each set. Still kind of liked it without the shoes though.
47 - Lower Power
squat 3x4 @ 175 - tad slow but not bad
leg press 3x10 @ 230 - feel heavy but manageable
standing calf 3x10 @ 105 - I think that was the weight, it wasn't the same as last time, up a bit higher.
deadlift 2x3 @ 190, 1x3 @ 210 and for fun 1x1 @ 225 - Filmed most of it, made about 3 videos overall, but probably won't share much. I did the 225 just to make sure the max test wasn't a fluke and to show family the video one of these days.
sumo deadlift 2x5 @ 160 - okay but hands/calluses ache at this point
Then did about 20 minutes of jogging with 5 minute warm up and cool down sets of walking on the treadmill. Skipped leg curls today. Wanted to add hip thrusts and maybe try rack pulls but will do it when I'm not taking forever filming deadlifts and when I don't do cardio on lower body day. Plan is jog on upper body days, so need to get back to that in the future.0 -
Thanks all - very happy with the DL. Form would have been crap but the bar came up relatively easily after the first few inches. That was 1.8 x bodyweight..... inching nearer to the goal of 2 x
I have been working/ eating/ working out. Pretty tired and though I haven't overdone it with the food, my body is not used to so many carbs lately and I am noticing the difference. Although, my lack of energy is also probably due to a lack of good sleep!!
My birthday tomorrow - I intend to combat.
Hope all the sore backs/ injuries heal for everyone asap. As someone who has also suffered this year, you have my sympathy - can be so frustrating!0 -
I went to the gym. Woohoo!! Was careful and very conscious of my back. Warmed up on the elliptical then deloaded on SL 5x5 stuff by 10% which was fine.
Followed with NR stage 2 workout 6 of 8 so again was careful taking less weight where needed but keeping form good. finished with 15 min intervals on the spin bike which was fine.
Most painful bit was stretching at the end!! But I am very encouraged and will go again in a couple of days as planned, just upping the weight a little from today if all ok.
The gym was crazy busy this morning...everyone trying to work off Christmas excesses! I went at the right time, getting into the squat rack just in time!0
