Daily Chat Thread
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Shoulders/Arms day today
All in all a really humbling workout. My upper body strength is nonexistent, even after lifting for a year. My forearms in particular will be really sore. I have so far to go.
Upper body is always hard for us girls. Honestly though, it comes along whilst doing all the other lifts too. There is literally no day where my shoulders and arms don't get a workout - and that's with me not even programming it. Think about it - squats = shoulders, deadlifts = shoulders and arms, bench = arms, rows = shoulders and arms, hanging leg raises = shoulders and arms, weighted lunges = shoulders and arms..... and so on and so on. Plus I do combat as my cardio - lots of shoulders and arms! I get a lot of compliments about my arms too which is great
My point is, that they will build up with you doing many other moves. I have never had an arm or shoulder specific "day" and if I do too many isolation exercises I get elbow pain.
And if it makes you feel better, my OHP has only increased from 45lbs to 66lbs in 3 years
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I had last night off from work but had the early morning shift today, at 7 am, so New Years was tame for me. But made it to the gym after work. Going to be more consistent then figure out what I'm doing.
squat - 2x10 @ 45, 1x8 @ 95 and 4x8 @ 135
good morning - 4x10 @ 95
pause squats - 2x5 @ 95
speed squats - 2x5 @ 95 - not very good at these, I'm rather slow
then just did a 15 minute walk on treadmill
Not much going on. It's rather chilly and we haven't figured out how to get our heater working. Rather sleepy so I'll probably go to bed early as I have work again at 7 am tomorrow.1 -
That's a lot of squats Dawn.
Jo I don't isolate either, but then I've pretty much been a devotee of New Rules for a lot of years now. I had some major DOMS from my workout Friday. My shoulders were crying from those Single Arm Push Presses.
I was supposed to go to the gym yesterday. I think they were open part day, butI decided not to bother even get out of my PJs. Last lazy day before getting back to the grind. Today is wet and miserable. Finishing packing up Christmas (the tree is down and all decorations are down inside and out). I'm also in laundry hell and just getting the house clean before returning to work tomorrow. If I have a mind to, I'll get in a quick TRX workout.
IT's going to be a rough week. Hubby Leaves Thursday for a week in Idaho out by Yellowstone for Fat Pursuit, a multi-day fat bike endurance race. He says it's harder than the Iditarod. So I'm spending today getting all of my ducks in a row in preparation for being a solo for a week.
I hope everyone had a great New Years and that the New Year brings you joy...at least on a personal level
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It feels good to be getting back into some of the family routine! Sixteen days with company is just shyte....ugh....anyway, I worked out with hubby and middle son, today....their workout was squats, deadlifts, seated rows and bench press. I threw in some shoulder presses, but otherwise worked in with them. BOOM!0
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Sam - It was a few and my quads were feeling it today. Eesh to Idaho. It's so cold there. Nice land but biking through it would be a challenge. It'd be fun to see in spring maybe though I haven't ridden a bike in so many years.
Beeps - It does feel good to get back into routine. I need to find a routine again.
Went to the gym after work today, the old gym. I had to turn in the key fob and make sure things were finished at that place. Now I'm set.
overhead press - 2x8 @ 45, 3x5 @ 65 (Did a couple at the ends of the last two sets as push press) and on the last set, I tried using wrist straps but need to work on setting them up since they were awkward.
front squat - 2x10 @ 45, 1x8 @ 65, and 3x8 @ 75
sumo deadlift - 1x8 @ 135 and 3x5 @ 165
treadmill - 15 minute walk0 -
Happy New Year, everyone!
Dawn, nice workout! How do wrist straps help with OHP? Awesome front squats.
Beeps - yeay for a good workout, and fun to have partners!
Sam - single parent for a week is no joke. Good luck to your hubby on the race though, that sounds intense. How does he train for that?
Jo - Haha, is it bad that it does make me feel better? The isolation work is interesting and kind of fun for a change for now.
Anyway, went out on New Year's Day for my long run, all suited up and ready with a good playlist, only to find that all the roads were covered in black ice. DH was working so couldn't really wait for it to melt. So scrapped it and took a rest day instead.
Luckily I had yesterday off so I got it together to go out for 7 miles, working on keeping pace slow and steady, about 10:15 min/mile.
This morning I did a bench day.
Incline bench - 1x5@33 lbs, 1x5@53 lbs, 1x5@55 lbs, 3x3@60 lbs
Decline bench - 5x6@33 lbs
Narrow grip DB bench - 5x6@15 lbs DBs
DB chest fly - 4x8@12 lbs DBs
Overhead tricep extension - 4x12@10 lbs DBs
Then got out for a quick 2 mile run. Trying to see if I can manage to keep up with 3 days of running and 4 days of lifting by adding a short run to this relatively short upper body day. Got it all done in about 1:15 including getting dressed and changing for an outdoor run, so I'd say it was successful.0 -
that does sound successful, Aigre!
65-OHP is AMazInG, Dawn!!
I signed up for two (online) fatloss challenges....so, to really try to move the fat off, I am forced to add some dreaded cardio into my weeks. Blech. BUT, my hubby's bff turns "50" in March/17 and he and his wife want us to go beach-vacationing with them....so, I am HIghLy motivated to push the FLUFF off, by golly!
8- lbs this month and hopefully 15- in total....I ain't gonna like the next couple of months, diet-wise, but this "push" is six-months in the making. It. Is. Time.
I lifted on Monday, and today. Tomorrow is rest day. I will lift Thurs and Fri and then cardio Saturday.
For the rest of january and february, my exercise schedule will look like this:
Mon: morning lifting and afternoon yoga
Tues: group powerlifting
Wed: double step (cardio)
Thurs: morning lifting and afternoon yoga
Fri: lifting
Saturday: cardio
Sunday: rest day0 -
Loving the influx of all of the new members in ETP, not loving the influx of new members at the gym.
Yes, ETP is still going awesome. I didn't track over winter vacation and I'm up less than a pound and that can be attributed to ovulating anyway. Change the mindset and learn to eat right, maintenance takes care of itself
Got my lifting in today.
Stage 5 B4:
Mtn climber 30/20
Front squat: 3x12@65
Cable BOR: 3x12@27
SLRDL: 3x12@25s
push-ups: 3x12
Moved my front squats up. I knew I didn't have a lot of energy in the tank, so I reorganized and backed off the weight.0 -
Aigre - oops, I meant that in the front squat, not the OHP. lol. My bad.0
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Beeps - what is group powerlifting? Beach vacation in March sounds awesome
Sam - Nice workout! I didn't track for a week and ended up up 2 lbs. Also coincided with my new training program so probably/hopefully a fair bit of water.
Dawn - got it! Makes more sense
Squat day today:
Back squat - 1x5@33, 1x5@53, 1x5@80, 1x5@85, 3x3@90
RDL - 4x8@83
RFESS - 4x8@BW
Farmer walks - 4x45s@30 lbs DBs
Reverse lunge - 4x8@33 lbs
Back extension - 4x30@BW
Valslide push aways - 4x10
Reverse crunch - 5x10
Can already tell that I won't be as sore from this as I was last week. Yeay for progress!0 -
Oh it's been a while, but new year, new job, new gym and I am back.
I have to drive to the gym at lunchtime which cuts into my routine quite significantly, picked up a 4 day routine to try it out and to see if I can fit it in. Today was lower body heavy day.
Squats: 3 x 6 @ 50kg (I forgot my logbook though and did 4 sets, oops)
Deadlifts: 2 x 6 @ 70kg
RFESS: 3 x 8 Each leg with bodyweight
Was supposed to do stiff legged deadlifts but was worried about time.
I think once I figure it out I'll be able to do about 35-40 minute workout at lunch. My hubs is on board with working out so we'll be doing cardio/DDP yoga in the evenings, so that will have to work as my stretching and cardio time!
Legs are already hurting.
New gym has ZERO women in the free weights area, I just kept my headphones on and got on with it. The trainers were friendly though.1 -
So I've just looked at the route to the gym and it's one mile away. If I drive, park up and get to the gym and then get changed it takes like 20 minutes. I should learn how to run, then my warm up would be done on the way to the gym, and my cool down on the way back.
Something to consider in the future. Maybe tomorrow. I could do one minute running, one walking to try to get into it.0 -
Beeps - what is group powerlifting? Beach vacation in March sounds awesome
...the actual title of the class is: "group strength"....so, if I have used "powerlifting" in an incorrect sense, that is my error.
Every participant has a barbell that can be loaded up with various weights. And some participants (myself included) also choose dumbbells of various weights. The instructor goes through exercises on each "part" of the body, for about 5 minutes each. So, warmup, squats (I often sub-in WHT for these...), biceps, lunges, deadlifts, triceps, chest, back, shoulders, abs, stretch/cooldown.
It is a one-hour class.
It is higher-volume/lower-weight....but mostly I will do medium-volume/medium-weight since I really don't like low-weight workouts, and, frankly, I don't like training my muscles for "endurance", when I really want muscles trained for "power".1 -
Beeps - sounds fun! I have never done any sort of group class. Didn't know it was ok to modify but thinking about it why wouldn't you!
Stephie - what program are you doing? Are you back on Wendler? You should be able to do a mile at a brisk walk in about 15 minutes. Still faster than driving. I often have to go to a second work location about a mile away and there is a shuttle that runs, but I hardly ever take it. I'm way to impatient to wait for it, and by the time I have waited and it has made other stops it takes exactly the same amount of time as walking. Plus, extra cardio. Just can never wear heels to work!
Anyway, 4.5 mile run this morning. Felt slow today, but got it done.0 -
Aigre - trying out a program called Candito Linear Progression. It's a 4 day/week program, two upper days, two lower days, thought it might work better with no time and better recovery.
Great run
I drove to the gym today, but it was upper heavy day which was much quicker than lower heavy yesterday! Once the temperatures warm up I definitely think I will walk to the gym instead.
Bench Press 3 x 6 @ 30kg
DB rows 3 x 6 each side @ 2x 12.5kg
OHP 1 x 6 @ 20kg
Lat Pulldown (underhand grip) 3 x 6 @ 40kg (this was so hard but I am determined to do a pull up this year)
Lateral raises 8, 6, 5 @ 7.5kg x 2 (the 5kg's were taken which is what I wanted to use)
Hammer curls 8, 8, 6 @ 7.kg x 2
Legs are so sore from yesterday, but nevermind, I'll get back into it.
And there was one woman in the free weights area today! hooray! she was doing quarter squats, but nevermind, a bit of soladarity
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Happy belated new year everyone!
I'm still going strong with my new 4 day split programme - Stephie, it sounds quite similar to you. I am on the third week of the first cycle and the additional 1 rep I am adding to each exercise each week may not *sound* a lot, but it is often a struggle to complete. Today was the first day that I failed on a couple of sets - OHP (3x8@25kgs) and bicep curls, although I attribute that to the fact I was using dumbells rather than the barbell (which was taken) and my thumb, which I have broken previously, did not agree with the grip
I'm definitely feeling a bit stronger with it so am happy to carry on for now - today was upper body(strength):
Barbell rows - 4x6 @40kgs
Bench press - 4x6 @40kgs
assisted dips - 3x10 @ -33kgs
incline dumbbell shoulder presses - 3x10@ 10kgs per side
OHP 8/7/6 @25kgs
dumbbell lateral raises - 3x10 @ 6kgs per side
skullcrushers - 3x10@ 10kgs
bicep curls - 10/10/4 @ 10kgs each side
so next week will add on 1 rep for everything except those things I failed on, for which I will keep the same number of reps, I assume.
In the meantime, legs next time!
I've been reading the "recomp" thread which I know a few of you have contributed to over the years......it seems to be that this is where I am now. I've finally lost the weight I wanted to lose, and have started to notice definite changes in shape - catching sight of a muscle here and there that I've not seen before, so I am switching my mindset from exercising and trying to lose weight, to training and recomp! We shall see how it goes!!
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Kimi - yeay for recomp! It's definitely a change in mindset, but a good one!
Stephie - nice workout! I will have to look up that program.
Deadlift day today. Ugh. Deadlifts were just NOT happening this morning.
Deadlifts - 1x5@103 lbs, 1x5@115 lbs, 1x5@125 lbs and then I just hit a wall. Was supposed to be 3x3@130 and I just couldn't get it up. Finally after 4 tries did 1x3@130 then couldn't start the next set. Lowered the weight back down and got 2x3@125.
Inverted row - 5x8
Chin ups - 10x3 with assistance band. Used a lower assistance than last week at least.
Meadow rows - 5x8 with bar
Cable row - 4x12 with resistance band
DB row - 4x12@20 lbs each arm
15 minute incline treadmill walk
Happy Friday everyone!0 -
...I love reading the "recomp" journals....so, please keep posting, kimi!
Aigre, when I used to do hot yoga, THAT practice was where it finally dawned on me that it is TOTALLY "okay" to modify....I took that concept into my weight-training practice and never looked back.
I think the mindset also helps me as I age....I can always "modify" if I am losing (some) flexibility, or whatever. Beats "quitting", right?!?!1 -
OHP day today:
OHP: 1x5@33, 1x5@40, 1x5@45, 3x3@45
Lateral DB raise - 4x10@8 dbs
Scrape the rack press - 4x8@33 lbs
Reverse curl - 4x10@EZbar
Rear lateral raise - 4x12@5 lbs dbs
Incline DB hammer curls - 4x10@8 lbs dbs
DB front raise - 4x10@5 lbs dbs
We're in the middle of a snowstorm but I have a pot of beef barley soup on the stove and we are hanging out all cozy and warm. Don't know what I'll do about tomorrow's long run, though. Hopefully the roads will get plowed!0 -
So am on holidays and totally forgot to mention that I PR'd my bench this week. Historical 1RM was 40kg (88lbs) - got 3 reps at that weight this week! Didn't try to go any higher (just experimenting) - but yay!
Back is sore from DLs - will rest it this week and sub out. Squats are back to the beginning AGAIN in order to fix my form. Was going ok but old habits creep in when the weight goes up so I'm doing some drills to help me stay upright in the bottom of the squat and keep my knees from caving in. I am a little frustrated but I have 2 awesome trainers working this through with me and I'm happy to try and fix it now, rather than later down the track.
Combat today with my old instructor- should be fun0 -
5.1 mile run this morning. Sidewalks were still snow covered, so it was tough going, especially uphill as my feet kept slipping. So I cut it a little short from what I had planned (6.5-7miles) still some good miles on my legs.
Ready for a rest day tomorrow.0 -
Looks everybody is getting their lifting in. I sadly did not. I had a "flare" this week, often happens when I'm ovulating, and I did zero exercise from Wednesday on. I got in a little TRX and walking today. Basically on those I'm falling asleep in the car on the way home from work, then I fall on my face in bed at 5:00. I get up about two hours later to make the family some food and use every ounce of energy I have to sit on the sofa for two hours.
This too shall pass, and I'll get it in this week. Bummer too is I ballooned with bloat, but today I'm back to normal.
Happy lifting ladies.0 -
Not sure I can get my 4 lifting days in this week, but can certainly do 3.
Monday is the hardest day so I'm glad that's done with!! Heavy lower
Squats: 3 x 6 @ 60kg
Deadlifts: 2 x 6 @ 70kg
Split squats: 3 x 6 each side @ 20kg barbell
Stiff legged DLs: 3 x 6 @ 20kg barbell
Was sooo sweaty (especially after the DLs), and showered and still sweaty getting back to work. Ugh.
Nevermind - onwards!0 -
Sister had to be somewhere this morning before my early morning shift, so I decided to go early and use the gym by work. Got in a good little weight lifting session in the hour time I had, though I definitely prefer working out after instead of before my shift. Not that many people there but still some, including guy with one of those masks to affect oxygen levels (or something along those lines).
front squat - 2x10 @ 45, 1x8 @ 65 and 3x8 @ 80
good morning - 3x10 @ 80
bench press - 2x10 @ 45, 3x8 @ 65
tricep pushdown - 4x10 @ 55
cable bicep curl - 4x8 @ 55
lat pulldown - 3x8 @ 75
Bench was light-ish and not hard for the most part but I stuck to that weight as my left hand was not happy. Even with 45, it ached on the back of it, not the palm. It was weird and I'm not sure what is going on there. Didn't bother me at work but I didn't do overhead pressing of boxes or anything. Got things done. Also, found out a different person to call about the pharmacy tech class so hope to make progress on that front soon.1 -
Super excited this morning at the gym when I was doing my dumbbell shoulder presses......I could see a vein popping!!
Once upon a time I would have thought that ugly on a woman....today as I squeezed those last reps out I thought it was beautiful!!
In other exercise news, I ran 7.5 miles on Saturday without any adverse reaction from my knee. This is the furthest I have gone since surgery, so I am more than happy, and feel nicely on track for the marathon in October. Steady, steady, steady!2 -
Kimi - yes! That's awesome I thought I saw some baby traps today and got excited!
Dawn - good lifting, I used to love training in the mornings, but I'm kind of used to lunchtimes now, don't think I could switch it up
My lunchtime meeting was cancelled today so I may reach 4 days this week!
Today was heavy upper
Bench Press: 3 x 6 @ 35kg
Single arm DB row: 3 x 6 each side @ 12.5kg
OHP: 1 x 6 @ 25kg (Actually felt pretty badass doing those)
Lat pulldown (underhand grip): 1 x 6 @ 40kg (turns out I was only supposed to do one set of these last time I did the workout, oops)
Lateral raises: 3 x 8 @ 5kg DB's
Bicep curls: 3 x 8 @ 5kg DB's
Missing my old gym a bit, I miss talking to people during rests! Maybe I will get to know some of these guys but some of them seem like right d*cks. Poor form all over the place (accompanied by loud grunting).... oooh I might be able to contribute to that "so there was this guy at the gym" thread on the stronglifts for women group!!0 -
Stephie - nice workouts! And love your leggings!
Kimi - haha on vein popping! and yeay for 7.5 miles!
Dawn - great front squats!
Sam - hope you are feeling better!
Bench day today:
Incline BP - 1x5@33 lbs, 2x5@55 lbs, 3x3@60 lbs
Decline BP - 5x6@33 lbs
Narrow grip DB BP - 5x6@15 lbs dbs
DB chest fly - 4x8@12 lbs dbs
Overhead tricep extension - 4x12@10 lbs
Then outside for a 2 mile run in the freezing cold. Sidewalks are still snow covered so it was tough going. It was 1 degrees Fahrenheit outside, which is -17 for all you Celsius people. Brrr.0 -
-17!!!!! Be careful out there, Aigre, in the snow.
Stephie - hurrah for cancelled meetings, when it means you get another gym session in!!
I met with a potential (probable) new trainer today - recommended to me, but doesn't work out of the gym I go to. We got on well - first thing she said was "great arms" haha!! Funny, I still see my arms as a problem point, but obviously there is enough definition going on there for other people to be impressed!
Anyway, we agreed that I am in a good place at the moment, both in terms of nutrition and training programme, so we are going to do some online coaching, with accountability, and the option of casual 1:1 training sessions as and when things need switching up. She will also tweak my macros as I move more towards the long distance runs as marathon time approaches, and make sure I am not sacrificing too much of my running effort for the strength work and vice versa.
all in all, I came away quite positive - cost effective and local, and seems to be on the same wavelength as me, which is not a feeling I have gotten from trainer meetings/conversations before.
Time will tell, of course!
I've been persuaded by the girls at the gym who go at the same time as me in the mornings (they do classes, I do weights) to try Grit tomorrow - described as "bodypump on speed".....I have registered my place, so have to do it. It is some time since I did bodypump, as I realised I was developing bad habits, and since discovering "proper" lifting, bodypump seemed a poor relation, but having been talked into it, I shall give it a go! I'll report back....0 -
MINUS 17!!!!! WHAT THE HOLY HELL IS GOING ON OVER THERE?!
I have never ever felt a temperature anywhere near that!!!!
ETA: My leggings are awesome and I have even more awesome-r leggings coming soon 0 -
kimiuzzell wrote: »-17!!!!! Be careful out there, Aigre, in the snow.
Stephie - hurrah for cancelled meetings, when it means you get another gym session in!!
I met with a potential (probable) new trainer today - recommended to me, but doesn't work out of the gym I go to. We got on well - first thing she said was "great arms" haha!! Funny, I still see my arms as a problem point, but obviously there is enough definition going on there for other people to be impressed!
Anyway, we agreed that I am in a good place at the moment, both in terms of nutrition and training programme, so we are going to do some online coaching, with accountability, and the option of casual 1:1 training sessions as and when things need switching up. She will also tweak my macros as I move more towards the long distance runs as marathon time approaches, and make sure I am not sacrificing too much of my running effort for the strength work and vice versa.
all in all, I came away quite positive - cost effective and local, and seems to be on the same wavelength as me, which is not a feeling I have gotten from trainer meetings/conversations before.
Time will tell, of course!
I've been persuaded by the girls at the gym who go at the same time as me in the mornings (they do classes, I do weights) to try Grit tomorrow - described as "bodypump on speed".....I have registered my place, so have to do it. It is some time since I did bodypump, as I realised I was developing bad habits, and since discovering "proper" lifting, bodypump seemed a poor relation, but having been talked into it, I shall give it a go! I'll report back....
This new trainer sounds awesome, and very similar to what I'm doing. I actually hate working out with people. I prefer to just do my own thing at my own pace, so someone emailing me a workout would be awesome!
speaking of frigid training... My husband is currently in the Yellowstone area doing one of his winter ultra endurance races. Last year he did this race and the Iditarod in Alaska. Yeah, he's nuts. The first night out on the course, temps hit -40F!!. Needless to say, the greater majority of people did not have equipment that could sustain those conditions, even those accustomed to racing ITI. The race leaders DNFd after 10-12 and at the 80/200 mark. Only one competitor, ONE out of 43, finished the course and he's a mountaineer from the region with equipment for the likes of Everest. INSANE!!! He said it was so cold his joints started to freeze solid. Day two of the race duped two feet of snow on the course. I don't know how Arron, the only finisher, survived.
Saturday, we got about 4 inches of snow here. I took the kids out sledding on Sunday. It was 19F with a wind chill below 10F. I only kept them out for about 1/2hr. before I called uncle. Then yesterday, wind chill had us at -5F (and hubby was close to 33F, go figure). Interesting tid bit of information. Today, Toms River, NJ was the coldest town in ALL of the United States except for Arctic Alaska. That should not happen. NJ should not be colder than Anchorage and Fargo, it's just wrong.
Yesterday I got to the gym as my energy was back up. Hard to tell if my weights were bad or not. I completed all sets and reps, but the weight was lower than my previous WO with 12 reps for these 10 rep sets. I guess it should be though. Can't max out every WO.
Strong S5 B4: 3x10
roll outs; reverse lunge 25s; Inverted Rows 72 degrees; KB Swing 25; SA PP 250
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