Daily Chat Thread
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Just checking in to let you know I'm still here. Been quiet as busy at home. Still getting my workouts done, nursing these injuries of mine. Am not goal focused at the moment - trying to figure out what my goals are! Then will sort a plan to achieve them. Will be getting another DEXA soon as that will help me direct my training. I do keep reading posts so keep it up girls - loving the amount of effort going in!
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It's all looking good, ladies (other than injuries - 7year, I hope your elbows are better?)!
So, I have been starting out with kettlebells - I need something that I can defer to if I really can't get on the squat rack at the gym - These last few weeks have been so so so busy, and although I know it will quieten down, I also know that my working hours are inflexible so there is only so much I can do to go at different times myself. So, rather than get frustrated with it, if I know I have plan B in existance everytime I walk in the door, I will be far more relaxed about seeing other people daring to use *my* precious squat rack.
Also, to get a bit of cardio in on non lifting days, doing 20 mins at home of kettle bell swings etc seems to appeal to me quite nicely.
Anyway, I'm two whole days into this haha.....and today I woke up with arms that won't work, and hamstrings that don't like stairs! Sooo......it seems that even though it's *only* an 8kg weight, it really is going to be a useful addition to my workouts!
Hubby has just booked us a fortnight in Florida in September (the two of us, and my children who will be 21 and 22) and we're like a bunch of kiddies getting excited already. Hubby has been before but for the rest of us, it's our first trip to the US. We (me and my children) never really did sun holidays because skiing is their life and the budgets would never allow both. So for him to do this for us is huuuuuge.
So, anyway, I fully intend to use the next 7.5 months getting ready to show off my shoulders in strappy sun tops. I refuse to have bingo wings on display in our photos!0 -
Tried out the gym before work for the lower body hypertrophy day at the small gym. Then after work went and used the rower for a little cardio at big gym. Only a couple of people mid-day at small one but fair amount a the night time session in the big gym. Would have used the sauna too but forgot swimsuit at home.
65 - Lower Hyper
front squat 3x8 @ 95 and 1x8 @ 110 - 95 went well, 110 a tiny bit better, back twinged just a tad on last reps
curtsy lunge 3x8 @ 90 - slight increase and a challenge but getting better at these
good morning 3x10 @ 90
leg extension 3x9 @ 90 - different with the extension/curl machine
rdl 140 3x8 - calluses ached
sumo deadlift 3x5 @ 175
Gym owner was showing a woman how to use the lat pulldown part of the cable system when I was near the end of the workout doing the sumo deadlifts. I've seen him a couple of times so far but not much interaction, which is fine. I do my stuff and that's what I expect to get out of going.
Late night cardio was just 35 minutes on the rower.0 -
mmebouchon, I mostly just get to the lifting. All the research I have ever read suggest there is no benefit to a "warm up". My time is always crunched at the gym.....so, stretching after a workout, for me, is more important than time doing a warmup?0
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Hi jo, kimi and dawn.
Rest day, today.
BOOM!0 -
Interesting Beeps. I don't care for doing ant cardio before weights but I am usually working out in the mornng a still pretty stiff. I might just try it your way though and see how it goes.0
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Re: warm ups and cardio.
I have read/ heard/ been told not to do cardio on the same day as lifting if the goal is to gain lean muscle and strength. If the goal is fat loss, best to cardio after lifting.
I used to run for 10 mins prior to lifting - now I don't and I don't miss it. I warm up with light sets of the lift I'm about to do.
I'm like you though mme - if I lift early, I am stiff and it doesn't feel right. My optimum time is between 9 and 11am lol. My body needs a couple of hours of moving about in regular life first.0 -
Hum, maybe the cardio has been holding me back. I am kinda disappointed that I am not making any real progress on squats. I feel like I have less energy in my legs after a ten minute cycle warm up. Plus I have been doing 45 minute cardio after strength training. Perhaps I should just skip the cardio and see if it helps.0
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mmebouchon wrote: »I feel like I have less energy in my legs after a ten minute cycle warm up.
Of course! You've already fatigued them. I'd skip the cycle on squat day for sure. And probably DL day (if you are on a program that splits them). Even if your legs feel fine after, they wouldn't have their maximum power. It takes a lot of practice to work out your fatigue levels.
I have gradually got to know mine a bit more. Take when I got my max DL for example. Previous max was 95kg. Didn't even try that as I knew if I lifted 95kg, I wouldn't get any higher as my body wouldn't have the energy. So I went straight from 90kg to 100kg, which was a jump but the only way I knew I'd have any hope of doing it. And it worked!
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I feel like I can't start my lifting unless I've had a bit of a RAMP-type warmup/stretch. It gets me ready physically and mentally.0
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If I'm lifting after work, I don't do cardio of any type before lifting. However, on occasion when I lift on days off and I've done nothing but sit for hours at the computer, I might do 10 minutes walking or use the elliptical just to get moving. For the most part, I consider the first sets the warm up, starting with the bar and working my way up on whatever main lift I do first. I do cardio after sometimes because it's nice to just do all the things in one session, at least while not as ideal to run outside. I'll be moving running outside in the future though and I do it more to meet my cardio goals what with the 10k obstacle course and future half-marathon.
Beeps - forgot to mention earlier. Nice adjustments,
I remember in NROLFW at once point I was adding in things like squat and bench press, cause seriously no flat bench press? Craziness.
I went to gym after work even though it was rest day just for fun. Tried different things. Attempted to do a pull up. Almost got a full one using the handles that stick straight out. Then I tried with the regular ones and could get up to eye level for 1 rep each set. So getting closer. Also tried the thigh machine (adductor or whatever it's called), leg press/calves machine, seated dip machine and kickbacks using the cables. Did back extensions, tricep extensions and bicep curls too. Fun little bit of random. Ended with attempting to pose (figure type after looking up stuff on youtube for examples) in the fitness class room, which I might post on instagram but it's all kinds of special. lol
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Today should have been Strong 1A again (for almost the last time!) but I had a serious migraine last night and didn't want it to reappear, so another rest day for me!
I do the Strong workout's as shown - so with the RAMP and the cardio intervals at the end. I figure I don't know any better so I should do what they tell me
I have a doctor's appointment on Wednesday to discuss whatever is going on with me. I think I have PCOS, certainly something serious is going on. Since coming off birth control in December 2013 I gained 20lbs in 6 months, then got pregnant, gained 30lbs, in the 3 months after birth I lost 25lbs, and since July last year I have gained another 20lbs despite tracking calories and working out consistently.
Hopefully he can run some tests and come up with something to help me - if it does turn out to be PCOS then I'll be following the keto diet as I have read many good things about that in combination with birth control to help PCOS.
Kinda worried to be honest. But maybe it will give me a solid diagnosis so at least I know what to research.
Dawn - I have missed bench press in the first stage of Strong, I think it makes an appearance in stage 2, along with front squats which I have never done! Should be interesting 0 -
Stephie - I hope things get worked out for you. I like the front squat, despite issues with my wrists, though it's definitely better alone than combined with push press like they had in NROLFW.
Rest day for me. Just going to work then come home. Will have a long day tomorrow as there is a powerlifting meet not that far from here and lifting starts in morning so I'll be able to watch a while before work.0 -
I lifted today. Workout B of phase 2 stage 1 of "strong".
Added in WHT, should press, t-bends, bis/tris. Plus , really good stretch after.
BOOM!
Tomorrow is cardio. Blech.0 -
So I did light weight, form practice and I skipped the cardio. I had planned on doing some after the weights but my car wouldn't start this morning so I was an hour late getting to the gym. I help a friend move yesterday and apparently they don't know how to close a door properly.0
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I am loving the workouts in phase 1, stage 2 of Strong. Love!0
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Happy to have found more friends who are doing NROL4W! I started it in November 2014 and go to Stage 3 before the workouts were just too long. I switched over to Stronglifts but go bored. Then I let family *kitten* derail me. But I'm back and have been consistent since the beginning of the year and am almost through Stage 1 again! 0
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kimiuzzell wrote: »
Hubby has just booked us a fortnight in Florida in September (the two of us, and my children who will be 21 and 22) and we're like a bunch of kiddies getting excited already. Hubby has been before but for the rest of us, it's our first trip to the US. We (me and my children) never really did sun holidays because skiing is their life and the budgets would never allow both. So for him to do this for us is huuuuuge.
So, anyway, I fully intend to use the next 7.5 months getting ready to show off my shoulders in strappy sun tops. I refuse to have bingo wings on display in our photos!
Very nice Kim. Are you coming in the summer or other season? There is so much to do in Florida. You are all going to have a great time.0 -
Pudding1980 wrote: »I feel like I can't start my lifting unless I've had a bit of a RAMP-type warmup/stretch. It gets me ready physically and mentally.
ME TOO!0 -
Getting back on track with eating this week and will get tot the gym at least twice. I'm down 2 lbs and my pants don't cut off my air any more though still tight. Time to just keep on trucking. Keep up the good work ladies.0
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Sam-good job! Kutgw!
Kim-ooh, you'll have a fun time! It's funny to think of Europeans being excited to visit the US. I'd switch with you. Are you goi to visit Walt Disney World? Love it there!
Beeps-nice. Love WHTs!
Mme-I agree with beeps. Not a big warm up fan either. I do a warm up set on compound lifts of just the bar and save my extra time for stretching afterwards.
Welcome eaweide! Glad you're enjoying NR! Happy to have you here lifitng with us.
Dawn-35 minutes of rowing? How can you stand it? I get so bored! I'm up to 10 minutes and proud of that. If there were a TV on there maybe? you're doing so well, consistent and I'm sure looking fabulous!!
Pudding-yay for loving your workout! That's huge!
Stephie-hope the dr can figure it out. I have a friend with pros and after going LC and losing 90 lbs, she's feeling fantastic with no symptoms now.
Jo-hang in there, hope things quiet down a bit soon.
Pudding-glad you're doing well too!
I've been a bit sick (sore throat and chest cold) and running around taking care of my mom (assisted living is a bit of a misnomer, still falls to me too much) which has taken several days and countless hours to straighten out, and running my girls to their volleyball tournaments. But, my older dd just got her driver's permit so in 6 months she'll be able to do some of this running, theoretically. A tad stressful teaching her to drive though.
Workouts are good, 6 solid weeks lifting 4x, and a month 3x/week before that. My back and neck feel good and I'm getting stronger. So yay! The scale seems to have found a number it likes but I don't. Hope time and consistency in my deficit will help eventually. I'm down 2 lbs this month, but was hoping for more. Still up 10 from pre-vacation last May.
pressing on!
Take care ladies! And keep lifting!0 -
Very nice Kim. Are you coming in the summer or other season? There is so much to do in Florida. You are all going to have a great time.
September! And yes, Julie, we are doing a week of the theme parks including Disney - my daughter may be 22 but she still fancies herself as a bit of a Disney princess! Then heading to Naples for a week. Really really looking forward to it as it is all so unlike anything we've done before.
So.....today, I am tired. I set my alarm for 5.45am and had put my gym kit out next to the bed as usual....but I just couldn't do it today. I've worked out most days recently, and only took Monday off last week, so I think I just needed that rest day today. We're off skiing on Friday after work, so I don't want to be stupid at this stage and risk pushing myself too hard.
That really sounds like an excuse and I pledged "no excuses" this year, but I am proper tired to the point I might cry if someone says the wrong thing to me today. How girlie am I being....hmm....need to man up!
Yesterday I didn't eat properly - that doesn't help really does it! After a superb spin and shoulders workout at the gym, hubby and I went for coffee and cake.....
Then we had a surprise birthday tea party for a friend who turned 40 this weekend. Buffet food and more cake mid afternoon.
I had made a slow cooked beef casserole in the slow cooker, but when we got home about 8pm, we were too meh to eat so we had another bit of the cake we had been encouraged to bring home from said party.
So....I'm fairly sure that has contributed to my lack of oomph this morning. Strange really, my diet used to be like that all the time, but since I learned to eat properly, even just one day of rubbish sets me back! Sometimes I wonder how I managed to complete my days when I look at what and how I used to eat!
Anyway, onwards and upwards. Just had porridge with chia seeds for breakfast. I'm in control.0 -
Julieboolieaz wrote: »I've been a bit sick (sore throat and chest cold) and running around taking care of my mom (assisted living is a bit of a misnomer, still falls to me too much) which has taken several days and countless hours to straighten out, and running my girls to their volleyball tournaments. But, my older dd just got her driver's permit so in 6 months she'll be able to do some of this running, theoretically. A tad stressful teaching her to drive though.
Take care ladies! And keep lifting!
Hope you feel better soon!
My children both ski, and do races and training camps all over. My weekends used to consist of 4am starts to get them to the other end of the UK for a race etc. My investment in their driving lessons etc was the best ever! Both now get themselves where they need to go and we only need to attend a race if we want to.
Also, my daughter doesn't drink. She is a very useful taxi.....haha!!0 -
Julie - I row slowly, listen to music and close my eyes for part of it. I probably look a bit odd rowing with my eyes closed but eh. I don't get bored much between music and the novels I watch in my head plus any other random thing I think about.
kim - mmm cake. The beef sounded good too though but mmm cake. ;-)
Alright, so update time. Saturday was good despite being super tired, at least the morning stuff. I drove out to a gym in an industrial area to watch a powerlifting meet. It took a long time to get through everyone and I had work that afternoon, so only got to see squats and some of the first group benching. Still fun to see. Also, found it interesting that everyone had lifting belts and 90%+ had knee wraps or sleeves. I am considering competing but have a few things to figure out first, like if I might move this year or not. Still, considering competition and extra motivation to get that bench, squat and deadlift up.
I was super tired and ended up eating mostly protein bars (well a muffin thing that was more like a pancake in a cup) and some gummy worms. Went over in calories a little bit yet had it stretched over longer day than normal and down on sleep led to a not great upper power session at new gym. Already, I don't like benching in the cage. It's still too high so I lose some of the form by unracking but there is no one there to help give a lift of either.
66 - Upper Power
bench press 1x2 @ 110 - terrible and failed. Tried using the cage for the first time and it's either have it set too tall so I lose the set up some in order to unrack (common problem of mine) or two close to body which is harder to get the bar up from. Safeties were okay at least. Also, their plates are rounded and have holes that make grabbing them easier but didn't work so well for using to attempt some leg drive.
2x3 @ 105 - barely, gave up after second set cause just was a struggle.
paused bench 3x8 @ 75 - did this instead of dumbbell incline because I don't have much of a pause when I bench so couldn't hurt to work on that some.
bicep curls with ez curl bar for fun in between paused bench sets, cause I usually skip curls but hadn't used the preacher curl spot before
OHP 1x1 @ 85 and 1x4, 1x3 @ 80 - blah. Tried increase as I'd done 80 for a few weeks but no go.
lat pulldown 1x6 @ 90 and 2x8 @ 80 - I have to stand on the seat to reach the bar and at 90 it kept trying to pull me off the seat...
overhead tricep extension with rope 3x8 @ 50 - awkward with the rope attachment they have, the ends kept hitting my head
Considered doing rows with smith machine, too awkward and gave up instead of trying to figure out if the one attachment handle for seated row would work in trying tbar rows.
Cardio - 5 minute walk, 30 minute jog, 5 minute walk on treadmill
Sunday was a little better even though I had less food before lifting. I worked afternoon so slept in until like noon cause why not. Only thing to bother that was getting up when the cat wanted something, which was 6 am. He had food just wanted me to wake up so he could eat some of it. I also ate regular foods at work instead of microwave protein snack, which probably helped. Went to big gym as have about 2 weeks left of that membership and going to enjoy the things they have that the other doesn't while I can. Last night was sauna, I might try steam room next time.
67 - Lower Power
squat 3x4 @ 185 - it did go better. Last rep on last set was a super grind but it's because I dipped a little lower than planned and paused more too so it was questionable if I'd get back up but I managed.
deadlift 3x4 @ 205 and 1x3 @ 230 with straps - first time trying above 225, with straps but still. Working my way up towards my year goal of 2xBW.
leg press 3x8 @ 230
leg curl 3x10 @ 80
calves 3x10 @ 105 - bothered my right foot a little doing these
hip thrust 3x10 @ 115 - getting better and still feel it. Takes time for set up and finding what I need. Small gym is nice cause no people but they don't have a bar padding. Need to ask them about getting a few items, or bring some in myself.
10 minutes or so in the sauna afterwards.
Going to try and get the courage to go to a yoga class tonight. I've only tried yoga by watching a tv show. Never gone to an actual class. Coworker was supposed to go with me but has family and bf stuff going on so can't make it yet and I don't wanna wait around for a convenient time, so will go by myself. Maybe some other time she'll go with me. Should be interesting, either way. Too bad I can't film just me somehow attempting this class. Might make for some good clips for instagram. hehe0 -
Dawn-still envious, fail or not. I managed 70lbs for my bench!! 3x5! Big for me, haven't been able to get that high yet! My OHP is stinky too! 55. I'm such an upper body wimp! Sorry the cage isn't working. Can't you adjust the racks? Bummer. Hope you can find a solution. I think you'd do great in a competition!! Where's pmag? She did that event and could give you advice. I say go for it!
Kim-you'll have a great time! Naples is beautiful, the water will be lovely in September. And I love WDW! Every girl is a princess, I have an impressive Disney wardrobe and I'm 46!! and a rest day is a good thing! We need that too!
I did upper body today! Added weight to my bench, finally, but it's still pretty lame. But, considering it's all about getting better, I'm happy to be making some progress! Scale stuck, but not giving up! Hitting my deficit, plenty of protein, practicing patience.:)0 -
Julie - any number is still good. Just got to keep pushing. That upper body can be a pita to increase on. My working sets haven't changed much in months actually as I was doing 105 back in November. Slow and even slower, but just keep doing it anyways. The cage has set spots for the pegs where I would need one that is inbetween since I have short arms, so unfortunately it doesn't work. I have a problem getting unset from my set up with the regular one too, it's just easier since I've done it more with the regular flat bench.
Went to yoga. Think it will take more than one session to assess whether it's something I want to pursue or not. Will have to check out the schedule and see about trying it for a month. Also not sure about doing it after lower power as my legs were feeling it. Probably shouldn't have coffee right before either...0 -
I definitely needed that rest day yesterday - I was almost tearful when I got home from work. Bizarre, as I am not normally like that. Anyway, had a good dinner and a good night's sleep and went to the gym before work as planned today. Managed to get all 5x5 squats at my heaviest of 67.5kgs so that pleased me no end.
Re OHP, I was shown how to do negatives at the weekend and tried these on Sunday - I have to say my shoulders can still feel the effort that they went through! One day I will be able to increase the weight from 25kgs - at least I know I am not the only one who has this problem.
Dawn, I used to do yoga for 2 hours a night many years ago - boy was I flexible back then as a result. I'd quite like to do it again, but just don't seem to have enough hours in the day. I stick now to using elements of it for my cool down etc.
Hopped on the scales today - still dissapointed to see no weight lost since I started lifting in October. I'm almost always within my calories and have been consistent in working out, so not quite sure what's going on. I'm 5ft 4 and still 75kgs (165lbs) so its not as though I can't afford to lose a few. Frustrating. I know the scales arent' the only measure. I know, I know. But.....0 -
Kim, nice job with the squats! And I understand your scale frustration, but I can tell you that we are the same height and almost identical weight, but you look way more fit than me! So there's something!
Any tips on improving DB bench press? I'm working with 25# DBs right now and the next set up are 30#s. For sets of ten, those are going to be too heavy, but the 25#s I feel almost done with. I wish my gym had 27.5# ones.0 -
ugh, OHP is totally the hardest to increase!!0
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Hi ladies - I realised I hadn't checked in since Friday, oops.
I am here, working hard, busy at work + baby + home life, but did my last Strong 1A today.
Tried out a front squat afterwards as they are included next week - HA! WTAF? I simply could not bend my arms in the way I needed to! I am going to try the cross over grip thing next time because I genuinely laughed out loud at my attempt to bend my wrists!
Doctor's tomorrow, hopefully he listens to me and either refers me to an endo or sends me for appropriate tests0
