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Gym yesterday.
deadlift to knee 1x4 @ 135, 2x4 @ 159, 4x4 @ 186
bench 1x5 @ 65, 1x5 @ 75, 2x4 @ 88, 2x3 @ 95, 2x2 @ 99, 2x1 @ 106, 2x2 @ 99
2x3 @ 95, 1x4 @ 88, 1x6 @ 85, 1x8 @ 75, 1x10 @ 69, 1x12 @ 65
db fly 5x5 @ 20 - yes, found the 20's
deadlift from box 1x5 @ 159, 1x4 @ 186, belt 2x3 @ 215, and 4x2 @ 239
curtsy lunge 5 @ 75
cable abs 3x10 @ 700 -
Cardio early this morning at Griffith park for an hour walk. Then was lazy most of the day but also made it to the gym.
Squats 2x8 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 155, 2x3 @ 175, 3x2 @ 185
bench 1x5 @ 65, 2x4 @ 75, 2x3 @ 88, 6x2 @ 99
dp 5x6 @ bw with feet on short step
squat 1x5 @ 118, 1x5 @ 145, 4x4 @ 165
french press 5x10 @ ez curl bar
seated good morning 5x6 @ 650 -
Gym last night was okay. Had to wait a fair amount each time then had some guy for the first set of bench press who didn't quite understand English end up working in. He didn't understand the "I was waiting first" aspect. Nor did he get "That bench is open now if you want to go use it" so I ended up moving over once guys were done at a different bench even though my weights were already set up at the time. He was nice and helped at least. Bench was decent even at 115, felt like I could do more. Legs are a tad sore and tired but they have a long week+ to go since I stand all shift and after working 6 days will just have 1 day off before I work another 5.
Bench 1x5 @ 65, 1x4 @ 75, 2x3 @ 88 (moved between sets), 2x2 @ 99 and 3x1 @ 115
Squat 2x8 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 155, belt 5x2 @ 175
Bench 1x5 @ 69, 1x5 @ 85, 4x5 @ 99
Leg press 5x6 @ 180 (counted the plates only for the weight)
Standing good morning 5x5 @ 115
Skipped db fly because couldn't find any of the ones I needed that weren't in use or just not findable. Was tired too and needed to get home. Calories were around 1300 for the day with 90 grams a protein.0 -
deficit deadlift 1x3 @ 135, 2x3 @ 159, belt 4x3 @ 175
bench 1x6 @ 65, 1x5 @ 75, 2x4 @ 88, 2x3 @ 95, 2x2 @ 99, 2x1 @ 106
1x3 @ 95, 1x5 @ 85, 1x7 @ 69
db fly 5x10 @ 17.5
deadlift 1x3 @ 146, 2x3 @ 175, belt 2x3 @ 199, 4x2 @ 225
lunge 5x5 @ 79
cable abs 4x10 @ 80 using the bar attachment0 -
The workout today before work.
squat 2x8 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 155, belt 2x2 @ 175, 4x2 @ 185
incline bench 1x8 @ 45, 4x6 @ 65
squat 1x6 @ 108, 1x6 @ 129, 4x6 @ 145
tricep extension 5x10 @ 80 - bar attachment instead of rope
back extension 4x10 @ 250 -
Lifted yesterday after work. Two days in a row wasn't too bad though my legs are tired and I skipped lunges as my knees hadn't been too happy. Second time of squats but was light so didn't need my belt.
bench 1x5 @ 65, 1x4 @ 75, 2x3 @ 88, 5x3 @ 99
squat 1x5 @ 108, 1x5 @ 129, 1x5,8,3,6,2,7,4 @ 149
bench 1x5 @ 69, 1x5 @ 79, 1x5 @ 88
db fly 5x10 @ 17.5
good morning 5x5 @ 1150 -
back from Ireland! I lift tomorrow.
Wish me luck!0 -
Welcome back! And good luck.
I have gym after work today. On last week of sheiko 31, which sometimes means lighter but tonight have to squat 195 for 3x1. Will see how it goes. Have to get planning out the peak cycle soon and decide which part of sheiko to do before then since I am competing in December at a local powerlifting meet.0 -
Oooohhhhh, a December competition! Yay, Dawn!
Yesterday was a group-strength class....so, while everyone else did their crossfit-style "too fast" stuff, I simply just kept to my 2-up and 2-down rhythm. I think they did 1,000 lunges...I maybe did 50 on each leg, lol. I think they did 400 squats....I did about 50 bodyweight squats.
I wanted to be able to walk today and move freely at my workplace. And I can.
I also slept LIKE A LOG....so THAT is what I have really, REALLY missed about working out!
BOOM!0 -
Hi girls! Remember me? It's been a while since I posted, or lifted!!! I was diagnosed with Hashimoto's thyroiditis last year, which explained my infuriating 20lb weight gain while in a deficit and working out 5 days a week...combine that with fostering a newborn (who just turned 1 on Monday-but moved to her grandparents house 3 weeks ago
) and I stopped working out . I just couldn't swing it and keep all my other plates spinning.
So, a year later, my Dr is still trying to optimize my meds, I'm up WAY TOO HIGH on the scale to even fit into my jeans, and I now have an adorable 11month old little boy in my care. But, on the bright side, I joined a new gym, am adding child care so I can actually go! , and restarted NROLFW today! Hazzah! So, I am hoping to check in and stay accountable, but life is still pretty chaotic. And we leave for a short cruise to Mexico in 9 days, so that'll likely slow or stop any weight loss I manage, but hoping not to gain!
Looks like you girls are still lifting and going strong!!
Kim-(((hugs)) on your hip! I'm so sorry! You're inspiring with keeping up your workouts around it! I'm sure using crutches is quite a workout in and of itself!
Dawn-I see your posts on insta so I have kept up with Your powerlifting
.
Hi Beeps-I'm jealous! I love Ireland!!
Take care all! I'll try to be around more!0 -
Beeps - Thanks. Envy on the sleep like a log moment. Do appreciate a good sleep.
Julie - Thanks. I don't always post.
Tonight's lifting:
bench 1x5 @ 65, 1x4 @ 75, 2x3 @ 88, 2x2 @ 99, 3x1 @ 115, 2x2 @ 99
deadlift 1x3 @ 135, 1x3 @ 159, 2x3 @ 186, 2x2 @ 215, 2x1 @ 239
db fly 5x10 @ 20
leg press 6x5 @ 240 - machine
cable abs 3x10 @ 80 - with rope
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good lifting!
I lifted today. My legs feel like lead.0 -
K- so I'm mostly a stalker on this thread... but ...wow Ireland???
Also, insta??? I actually only have instagram for following strong & BA women... would love to see some of y'alls awesomeness
And powerlifting?? @DawnEmbers - is it your first meet? Or have you done it before? I have a trainer trying to talk me into trying to compete, and he hasn't won yet, but i am open to any insights a person has. Also, it seems like I should know the answer to this, but, what part of the world are you in?0 -
Made it through Sheiko 31 on the 10th, so last night I did a random session as I'm between parts of the program. Will start 32 the month leading up to the meet as it's the most recommended for peaking and need to pick which one to do before that. Last night was lower body and think tomorrow will be more upper body but having a couple session break from bench press.
@hanlonsk This will be my second meet. I did my first one around 1.5 years ago. It's actually quite fun. I attended one first to see what they were like before making the jump to competing myself. Even have a video of some of my lifts from the meet up on youtube. Right now I live in southern California but back when I did my first meet I was up in Oregon.
Random Lower lifting:
front squat 1x8 @ 45, 1x5 @ 75, 1x5 @ 95, belt 3x3 @ 115 and 1x3 @ 135
sumo deadlift 1x5 @ 135, 1x3 @ 175, belt 1x3 @ 205, 2x3 @ 225
conventional deadlift 1x5 @ 135, 1x3 @ 175, belt 1x3 @ 205 and 2x3 @ 225
cable kickbacks 3x10 @ 25
Nice to not take 2 hours. The front squats caused my right hand to hurt but it wasn't so made and decided to try 135 to see how it would go as i hadn't done front squats in a while. Still working on the diet as had a bad day Saturday and am waiting for the weight to go back down again.0 -
IKR?!? Ireland was awesome!
Competition is a good idea with the right mindset, hanlon.
I lifted today. BOoM.0 -
Boom
Starting Sheiko 40 last night. Had a few options but thought this one might be fun to try. One of the days I have to do my 1rm on deadlift, so fun to give that a go again. Schedule wise, worked out that for the meet it's better to lift Monday-Wednesday-Friday to line things up for the peak cycle that will be next, 32. And it's back to benching.
bench 1x5 @ 65, 2x4 @ 75, 2x3 @ 88, 2x3 @ 99, 3x2 @ 106, 2x3 @ 99
squat 1x5 @ 108, 1x4 @ 129 2x3 @ 155, 5x3 @ 175
good morning 5x5 @ 125
bench 1x5 @ 69, 1x5 @ 79, 5x4 @ 95
db fly 5x10 @ 20
leg press machine 6x6 @ 2400 -
a M/W/F lifting schedule was always my best, too.
Now I am kinda in a sun(sometimes)/tues/fri schedule. Yoga on thiurs. Cardio on saturday. It’s okay, but I feel past my prime, for sure. Gah!0 -
Made it to gym after work since I didn't make it yesterday. Long session even though I skipped db fly. Tad crazy cause the last sets on deadlift from box were at 100% max but made it through.
deadlift 1x4 @ 135, 2x4 @ 159, 2x3 @ 186, belt 2x3 @ 215, 4x2 @ 225
bench 1x8 @ 65, 1x7 @ 69, 1x6 @ 75, 1x5 @ 79, 1x4 @ 88, 2x3 @ 95, 2x2 @ 99, 3x1 @ 106
2x2 @ 99, 1x3 @ 95, 1x4 @ 88, 1x6 @ 79, 1x8 @ 75, 1x10 @ 69, 1x12 @ 65
deadlift from box 1x5 @ 159, 1x4 @ 186, belt 2x3 @ 215, chalk 2x3 @ 239 and 3x2 @ 265
curtsy lunge 6x5 @ 75
cable abs 4x10 @ 800 -
Well, I have ended up with a lot of family in oregon, so I end up there fairly frequently. If you were still there I possibly would be able to cheer you on at your meet. But, good luck!!0
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Ah. I used to live in Oregon and competed in my first meet up there but have since moved down to LA. Will be interesting to see the different in the two locations people wise in relation to the meets.
As for workout:
I don't know how people work out early in the morning. So sleepy. Then again, I only did it because I woke up at 3 am and couldn't go back to sleep so by 4:30 figured I'd head out to the gym. And it's very true that there are far less people there before 7 am. Though the ones who lift overnight don't seem to put away their stuff. Common all day but all three cages had stuff left ranging from 65 lbs up to 195. Didn't even have to wait for a bench at least. Still... I'd rather sleep.
squat 1x10 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 155, belt 2x3 @ 175, 4x2 @ 185
bench 1x5 @ 65, 2x4 @ 75, 2x3 @ 88, 6x2 @ 99
attempted dip using assisted machine but terrible so skipped dips
squat 1x5 @ 118, 1x4 @ 139, 4x3 @ 164 last two sets with belt
tricep extensions with bar 5x10 @ 80
seated good morning 5x6 @ 65
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