June check in and chat:June-o mess with these chicks
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dafoots those are some brilliant numbers! I have found 3x5 to be freeing and less frustrating especially as my rests had lengthened to 3 minutes between sets.. deloading this week I'm flying through!0
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Rocked a 95 lb row last night!!!!! But i had to wait on a machine and I suffered on my bench press as I did some workouts between my squats and presses. I still did all 5 sets 85 75 65 65 65.
All NSV for me I can now curl 20 lb dumbbells. Before Stronglifts I felt like 15 was too much, but i can now rock that 20 lb no problems!!!!!!!!!!!!!!:noway: :drinker: :bigsmile:0 -
Been so busy this month with graduation and out of town family and whatnot, that I am just getting caught up today.
Hi and welcome to the new folks!
Hi and "DAYUM, those numbers!" to the not-new folks. (I hesitate to use the word "old" LOL)
To catch up, here's were I sit/stand/squat on my lifts:
Squat - 110#
Bench - 75#
Row - 85#
OHP - 60#
Deads - 140# (I was so stoked to put the big girl weights on the bar last week at 130! :laugh: )
Hopefully now that everything has settled down, I will be around a little more regularly. :drinker:0 -
Bench day in the morning today as I'm still a bit sore from Sunday's afternoon Squat/OHP workout and I do need my 48 hours + recovery these days.
Bench: still at 20kg/45# bar + supersetting with pushups. I switched these to be full rather than knee-push-ups today using a Reebok step for my hands, and man those are hard! Back to 22.5kg/50# next time.
Did all sets of assisted pull-ups at 35kg/77# - ready to decrease the assistance again next week.
DB shoulder presses were back to 6kg/13# after last week's unintentional 7.5kg/16.5# (because the 6kgs were missing - doh). Easy peasy. Back up next week.
Pendlay rows repeat 3x8 and 25kg/55# and it was easy. Should have gone up.
Then I walked. Lots.0 -
We have a small weight bench at our house, we can do everything but deadlifts, on sessionB (with deadlifts) we go to my dad,s home gym so we can do deadlifts.
It is a busy week and I have been super headachy, so I decided to just skip deadlifts this week s I can sat home t lifts (this week is a two Deadlift schedule)
DL are my best and I am pretty ahead on them, I guess, compared to other lifts, so a week off won,t hurt my DL and should help my migraines and fatigue syndrome.0 -
Thanks, Lwoodruff. I am heading that way. The deload sounds good to me.dafoots those are some brilliant numbers! I have found 3x5 to be freeing and less frustrating especially as my rests had lengthened to 3 minutes between sets.. deloading this week I'm flying through!0 -
A heavy lifting day for me. Squats and Bench with accessory work for back/chest and tricep/bicep.
Front Squats 3x5 @ 95 - Totally different beast from low back squats. These will progress slower as I basically have to learn a new form and center of balance.
Bench 3x5 @ 95
Then I did 2 sets of 15 inverted rows/15 decline pushups. I did one set of 10 dips and managed 3 pull ups before deciding that my arms were done for the day.0 -
B day for this kid.
Squats at 135lbs 3x5
OHP at 60lbs 3x5
Deadlift at 165lb 1x5
OHP was rushed today as there was someone waiting for the rack and it made me anxious. He didn't even try to do anything else, just sat there. I only took a minute between sets and I still got the bar up. So woo hoo. I did some sumo deadlifts again today. I was absolutely wrecked when I was done and I have a blister and a half from the bar slipping due to my sweaty hands. My gym doesn't allow chalk, so I'm looking into alternatives.0 -
I've been putting ice cream on my back all day. Definitely feels better.
That's awesome. I needed that chuckle. : ) I was super sick yesterday and missed my workout. I figured that was better than spreading cooties around my gym. Anyway, going to try to get back to it tomorrow. Here's hoping I'm not puny.0 -
Failure day.
Been fighting headaches all week
Started with 2 sets of warm up squats. Could barely finish them. My arms ached and were like jello.
I could not get anything else done.
Sigh.0 -
hello!
super excited just got a squat rack & a weight bench from gumtree - nothing fancy, fancy - but solid (and already built)
Looking forward to actually doing a bench press rather than a floor one!
Workout a this morning
Squats 5x5@ 17.5kg
Overhead press 5x5 @ 10kg
Deadlift 5x5 @ 17.5kg
planks 2x 35 1 x 45 secs
3 x chins up
30 x kettle bell swings with a 20 kg0 -
3foldchord, hope you feel better soon...
I flew through deloaded weights although they didn't feel "easy", in 45 minutes, now for brunch with the huz, hair cut, massage and pedicure! Oh and I got back from the gym to find him baking a huge chocolate birthday cake :-)
I need to get my food under control though, I've just hit 180lbs which is not acceptable!0 -
lwoodroff, your day sounds divine! Enjoy every minute (and bite!).5th Workout B today.
Squat - 80lbs - Still stuck here, but getting all five reps now.
Overhead press - 50lbs - Still stuck here. I tried to go for 55lbs, but my arms didn't share my ambition and only got 2 sets of 4 at 55.
Deadlift - 100lbs - Felt good, will go up next time.
But you are still improving if you are able to hit more reps today than the last time you did it! It may not feel like progress, but it is!
Oh I know, didn't mean to sound down on myself! I'm definitely pleased with myself. I had been doing HIIT on my in-between days, but I just wasn't finding myself enjoying it. I went back to C25K yesterday, because I prefer distance running. I've done C25k before, but it's been awhile, so starting at the beginning.
Workout A this morning
Squats - 80lbs x 6 (prepping to go up next time)
Bench - 65lbs x 5
Row - 65lbs x 50 -
"Better" is relative. My wish is for 3 weeks better this time before 'worse' comes back again.3foldchord, hope you feel better soon...
I flew through deloaded weights although they didn't feel "easy", in 45 minutes, now for brunch with the huz, hair cut, massage and pedicure! Oh and I got back from the gym to find him baking a huge chocolate birthday cake :-)
I need to get my food under control though, I've just hit 180lbs which is not acceptable!
I will have a deload week next week.
My son is always cooking and baking and messing up my eating.. You can't say no to your 16 yr old who wants to be a chef, hat,d not be a supportive mom...LOL0 -
This morning -Slight deload -
Squats 5x5 @135 - trying to get lowwwww
Bench - 3x5 @100 - working on holding a slight pause at the low point
Row - 3x5 @105 - I need to warm up for rows. They never feel good until the third set.
Glute bridges and Good mornings - 2x10 @80. Well, the 2nd set of good mornings was more like 8 or 9 reps.
Yesterday was pouring all day, plus I was miserable with a head cold so no trail running. I didn't even log food because I literally ate toast and cookies all day. I feel much better today, although I still have a stuffy/draining nose.0 -
Went for a jog last night after swimming earlier. I have a 5K on the 22nd and figured I'd probably best get back on the road. Hit the pool again after the run.
Tonight is "A" night (YAY! Lift day!) with another swim after.
Scale and tape have both started moving again and I am feeling pretty good about that. It's nice to see that a couple more pounds will take me out of "overweight" and into "normal" BMI range, that my body fat percentage is within a healthy range, though I want it to be close to 20%
What happens when you hit goal? Just eat TDEE and lift on? I can't believe there is a light at the end of the tunnel and there is no train attached to it, LOL...0 -
What happens when you hit goal? Just eat TDEE and lift on? I can't believe there is a light at the end of the tunnel and there is no train attached to it, LOL...
Eat TDEE and lift on is about what I do at maintenance. After I hit goal I know I went up a few pounds, but I'm pretty content where I am. If I find that I've been eating over a bit and not happy with my weight, I drop down a little in calories and then try to get the extra few lbs off. I am at a point where I know I can maintain and be happy with where I'm at. I find that as long as I still log my food, I do better at keeping it reasonable and can get a loss when I feel the need and maintain when I want.
ETA: OH....and Congrats on being close to the end!!!0 -
B day. I didn't up anything as I'm still a little weak from being sick but I did make some progress on my OHP, so I'll take it!
squat 55 5x5
ohp 45 55545 Huge victory for me!
dl 95 1x5
I hope you all have a great day!0 -
Oh boy do I miss you ladies and all your amazingness!
I sneaked out to the local Y this morning and did a deload workout with all 5 lifts rolled in because it may be the only chance I get this week. It felt so very, very good and really helped purge some of the yickiness of this week (dealing with a death in the family).
Squats 3x5 135
OHP 3x5 55
Bench 3x5 60
Rows 3x5 95
Deadlifts 2x5 135
3x10 straight leg raises in the roman chair
I mostly took a 60% deload, except for on squats and rows - they are my favorite lifts, and I wanted enough weight on the bar to enjoy the movement.
Okay, back to family stuff. Keep lifting!0 -
I havne't lifted in a while now so I have nothing to share. There may be a deadlift gif in my future though. we'll see.0
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Just got back from my workout this evening. Workout B, still going up, which I'm happy about, tho I had to really push thru the OHP tonight.
Squat 65lb 5x5
OHP 60lb 5x5
Deadlift 95lb 5x5
And from Monday,,
Chest press 70lb 5x5
Rows 60lb 5x5
Hopefully I grow enough muscles to up my OHP when I do that again on Monday. Still a little sore from Monday's squats, so only had energy for about 20 minutes on the treadmill. But, "I feel good, da na na na na na na, like I knew that I would, da na na na na na na"
Lol
Great job to everyone!0 -
Oh, and I lost a pound! Yay!0
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I'm back! And my back is good! I SO overreacted.
Squat: started at a deload at 85 pounds, but felt great, so upped to 90 pounds and did it!
OHP: 65 pounds. It's getting really hard! I felt like I might drop it. Guess I better stay there next time.
Deadlift: 105 pounds. This move feels ridiculous, but strong! "Pick it up. Put it down." LOL
ETA: I'm really thinking about switching to 3.x5 just for the sake of time. I put my kids in the YMCA tot watch often when I work out, so I really want to get it done in less than 45 minutes. I'm only on workout 12, so I have to study up and see if it's a wise move. I don't see what it would hurt. Maybe just slow down progress a little is all.0 -
Latest session:
Dumbbell Squat 24kg, Dumbbell Bench 16kg, Row 20kg
Still can't get over this crazy hunger I'm getting every day! It doesn't matter what I eat, I'm starving again 2 hours later.0 -
@jam You may be craving something specific: for me it varies between carbs & protein depending on what workout I've done and what else I've eaten that day.
Deadlift day today. I think I've tweaked my back before I got there.. I considered stopping, but it didn't feel too bad once I got going. Now, though... :-(0 -
Went for a jog last night after swimming earlier. I have a 5K on the 22nd and figured I'd probably best get back on the road. Hit the pool again after the run.
Tonight is "A" night (YAY! Lift day!) with another swim after.
Scale and tape have both started moving again and I am feeling pretty good about that. It's nice to see that a couple more pounds will take me out of "overweight" and into "normal" BMI range, that my body fat percentage is within a healthy range, though I want it to be close to 20%
What happens when you hit goal? Just eat TDEE and lift on? I can't believe there is a light at the end of the tunnel and there is no train attached to it, LOL...
Im "8" pounds from "normal"... but I dont plan to go to maintenance even then... wanna get a lil lower for mucho wiggle room and just to see if I can do it...
but to add to your question, WHen in Maintenance, Does "lift on" mean dont increase the weights and/or reps...just stick with pretty much where your end up at maintenance point??0 -
Went for a jog last night after swimming earlier. I have a 5K on the 22nd and figured I'd probably best get back on the road. Hit the pool again after the run.
Tonight is "A" night (YAY! Lift day!) with another swim after.
Scale and tape have both started moving again and I am feeling pretty good about that. It's nice to see that a couple more pounds will take me out of "overweight" and into "normal" BMI range, that my body fat percentage is within a healthy range, though I want it to be close to 20%
What happens when you hit goal? Just eat TDEE and lift on? I can't believe there is a light at the end of the tunnel and there is no train attached to it, LOL...
Im "8" pounds from "normal"... but I dont plan to go to maintenance even then... wanna get a lil lower for mucho wiggle room and just to see if I can do it...
but to add to your question, WHen in Maintenance, Does "lift on" mean dont increase the weights and/or reps...just stick with pretty much where your end up at maintenance point??
I see maintenance as calories only. Fitness goals can continue to increase. If you are actually increasing calories to get to maintenance for weight, then you will probably see some good strength gains when you do. Lift on to me means continue to exercise. I think a lot of people drop a lot of what they do when they hit goal because, well, they are at goal. That for me always was disaster and I would gain quick. I'm still making strength gains this time around while maintaining my weight. For me, fitness and weight are two separate categories. I'm still working to improve my fitness and pushing to do so. I am happy with my weight so I'm more in maintenance mode where that is concerned.0 -
I see maintenance as calories only. Fitness goals can continue to increase. If you are actually increasing calories to get to maintenance for weight, then you will probably see some good strength gains when you do. Lift on to me means continue to exercise. I think a lot of people drop a lot of what they do when they hit goal because, well, they are at goal. That for me always was disaster and I would gain quick. I'm still making strength gains this time around while maintaining my weight. For me, fitness and weight are two separate categories. I'm still working to improve my fitness and pushing to do so. I am happy with my weight so I'm more in maintenance mode where that is concerned.
I see and agree with your point... I wouldnt stop lifting..I just dont think Id be agressive with adding on weight ( if I ever was aggressive with it)0 -
Thanks for the advice on the rows. I've watched the Pendlay video a few times, but I guess that back arch just didn't register! Hopefully that will be another step in my actually feeling comfortable with rows.
Workout A yesterday...
Squats - 125. I should have done 130 but I got home and realized I forgot to add my little plates to the bar. I must've been distracted by the man squatting 405 next to me :noway:
OHP - 70.
Deadlift - 145.0 -
I see maintenance as calories only. Fitness goals can continue to increase. If you are actually increasing calories to get to maintenance for weight, then you will probably see some good strength gains when you do. Lift on to me means continue to exercise. I think a lot of people drop a lot of what they do when they hit goal because, well, they are at goal. That for me always was disaster and I would gain quick. I'm still making strength gains this time around while maintaining my weight. For me, fitness and weight are two separate categories. I'm still working to improve my fitness and pushing to do so. I am happy with my weight so I'm more in maintenance mode where that is concerned.
I see and agree with your point... I wouldnt stop lifting..I just dont think Id be agressive with adding on weight ( if I ever was aggressive with it)
Oh, no..I totes would NOT stop lifting...I LOVE it too much. I figure if I eat maintenance, I should do better at strength gains than eating at a deficit, so I figure what will happen will be to find that sweet spot again. The other thing I thought about doing would be to do a bulk phase in the fall (you know...AFTER bikini season is over) and then cut to see what kind of build I could get from that.
What's nice will be not worrying about being fat anymore. What started out simply being a way to drop the excess weight has become a way of life and an enjoyable "thing to do"....0
