I was supposed to do C25K yesterday, but hubby drove me to the Casino, and we ate a ton of food, and then wasted money on slots. I think this is totally the opposite of exercise. Oh well, at least it was fun. Hoping to get back on track tomorrow.

Today was first post-vacay workout. Haven't lifted in a week. I was active on vacation, but definitely ate way too much. I didn't log, but tried to make decent choices. I had an Ice cream cone every day. And of course, southern buttermilk biscuits.

Welcome back! I'm in the same boat, although I didn't get yummy buttermilk biscuits every day. It was rum instead for me. Just got back from 2 weeks in the Virgin Islands. The hotel I was in during the first week had a really nice fitness center, although it was mainly machines. :frown: The good thing was I had the place to myself every day, so I ran around from machine to machine and managed to piece together some sort of crazy circuit workout. They also had an assisted pullup and dip thingy, which was a huge amount of fun! I had a great time playing around on it. Unfortunately the other hotel during the second week had nothing of the sort, so I didn't get any lifting in. Although I was swimming all day every day, so I didn't feel much like working out afterward anyway!

Now that I felt like a human again today, I tackled workout A. I deloaded a little bit on everything, just to get back into it slowly and make sure form was still holding up. And I didn't really feel mentally ready to get back into it either, but I'm hoping that comes back soon.

squats - 3x7 at 115 pounds
BP - 3x5 at 95 pounds
rows - 3x5 at 95 pounds

Finished with 2 miles of sprint intervals. These were tough too, I definitely didn't get my speed up to where I was last time. I can already tell I'm going to be sore tomorrow. I'm also planning on starting a cut pretty soon, although I might wait until next week since this week is my bday week. There will be much food and drink coming my way. :drinker:

Have a great week everybody! Get to ladies!!

well. i just built myself a little excel sheet with the progressed sets/reps for each 5lb weight increment (10 for deadlift). then i added two columns: the amount of actual weight shifted for that lift in each workout, and the deltas for that lift's volume compared with the previous time i did the same lift. and of course i filled them all in for a whole bunch of cycles, just to see what i'll have bragging rights to when/if i ever get there.

:noway: some of those numbers seem HUGE. even now, some of those numbers are huge. i even added a conversion-to-metric-ton, because being able to measure anything in terms of tons makes me feel so badass.

Workout A this morning. My gym is getting more crowded. I think I have to make sure to get there before 6am rather than a little after. That might make the difference.

Squat: 115#
Bench/Row: 80#

Tried warming up slower today and it worked well. Thanks for all the tips!

The weights are feeling more and more challenging for sure. I can still get by with 90s rest, so I'm still keeping the workouts under 45 minutes.

Okay trying to do this daily post thing...

Today was workout B. Left home late and only had 20 minutes but figured something was better than nothing. I usually do a 15 minute cardio warm-up and I could tell a difference skipping it. I was able to fit in 1 set of warm-ups on each lift though.

Week 3, Day 1:

squat: 5x5 @ 12 lbs (goblet)

overhead press: 5x5 @ 40 lbs

deadlift: 1x5 @ 50 lbs

My numbers are SO low compared to y'all but I have to start somewhere, right?

Okay trying to do this daily post thing...

Today was workout B. Left home late and only had 20 minutes but figured something was better than nothing.

i'm impressed. i'm usually just starting to get my head into it after 20 minutes.

about the 'low' weights . . . believe me, that won't take long to change. you'll get there faster than you're realising.

@ohiotubagal . . . i don't know if mfp allows attachments in messages, but i can always try sending you my sheet or something. the conversions and equations aren't that complicated (i know though . . . people tell me doing a power-clean 'isn't that complicated', but they're talking about 'complicated for them'). it really is validating to be able to say things like 'i shifted a ton' and have it be the actual truth.

A day
130 5x5 squats - these were rough at first but by the time i got to the 3rd set i was feeling better. Think i need to work on my flexibility more. I am fairly flexible the way it is, I can bend over and touch my palms all the way to the floor but hips need more work yet i think.
bench 75 didnt do the last rep of the 5x5, I stuggled with the 4th one so i knew the 5th wouldnt make it. They were sloppy anyways so i would have to redo them.
row 85 5X5 will do them one more time as well.

SC
single leg elevated shoulder and feet hip thrust 3X6
High box squat 135 2x6, 1x10
single leg hyper extension 3x10
hip rotation 15 each side.
2 x10 pull up progression

rode my 15 miles and tried out some of the pullup-preparation stuff we were shown yesterday, in one of the playgrounds along the way. turns out i do have lats, they're telling me all about it today. in fact so many little new parts of me hurt, i'm thinking of switching from rows to pullups, or at least adding pullup attempts to my workouts as an accessory to the rows.

or something. weight exercises are like a candy store sometimes. i see something new and i think i want it, even if i already have something from pretty much the same group already. in any case this meetup thing had one feature i didn't like: the indirect pressure of 'okay, now everybody name goals relating to this move, that you're all gonna work on for next time.' i'm not actually in this real-life thing to be 'motivated' by anyone else or to invite peer pressure to help me to get my **** done, even the benign kind. or to be given homework. haven't mentioned i'm doing sl to anyone in real life, because shy, but i may actually call that card next time around. but in the meantime, pullups are something i do like the idea of, so . . . lats. i'm on a mission to grow me some lats.

Hey girls! Today I did my first lifting in about two months. Uff!

Had to get down with my squats to 40kg (88 lbs) and it was heavy! But yay, lifting and I honestly had excpected way more decreasing necessity...


Great seeing you all being awesome and new people also!

All I had time for today, now that I made my 200 lb. squat goal, going to just let my body adjust to my current weights for a bit, I will know when it is time to move on.

Workout B (Tues)

Overhead Press, Barbell - 5 x 5 - 70

squats 5 X 5 - 200

Barbel Row, Bent Over - 5 x 5 - 100

Reverse curls 5 x 5 - 100

underhand bicep curls 5 x 5 - 140

Deadlift 3s were on my plate todays. Had to perform most sets with a bunch of stability ball noobs who decided to set-up right next to me, and after I moved, decided to take their next exercises right behind me. My head already wasn't quite in the game from the lack of sleep. Overall though I'm not too disappointed considering

150x3, 172.5x3, 192.5x7

Then moved on to Front Squats 105x8, x8, x9
superset with assisted dips and false grip hollow swings.

Aaaand that was it. No conditioning work today. Just didn't have it in me. Insomnia is a *****

Totally new to SL here. Only 7 days in and I am totally loving it! I do believe my husband thinks I'm nuts though for doing this He's afraid I'm going to get all bulky, even though I insist I won't.

My lifts last night:
Squats 55 lbs.
Bench 60 lbs.
Barbell row 70 lbs.

I feel like the squats are going to be the hardest for me to progress. I had started off the program doing goblet squats with dumbbells but have managed to use the Olympic bar now. Yay! My knees kind of bother me at first when doing squats but do seem to get better as I warm up (been doing plenty of warm-ups too). Is that normal? I find myself watching form videos before each lift to make sure I'm doing them correctly.

BTW, I'm in awe of you ladies who are lifting body weight. That is so cool!! I hope to get there some day.

Workout B this morning (Day 12). So I have been doing this for about 5 weeks now.

Squats - 1x5 @ 45, 1x5 @ 65, 3x5 @ 85, 2x4 @ 85
This felt heavy today, not sure if my head wasn't in it, or if I didn't eat right yesterday

OHP - 1x5 @ 45, 2x5 @ 50, 2x5 @ 45

Dl - 1x4 @ 145 - This was ridiculously hard today. Again, not sure if was truly physical or mental, but it was HARD!

Checking in - lifted last night, first time in over 10days due to illness. Took a major deload and felt good.

Squat 5x5 @122lbs
OHP 5x5 @ 55lbs
DL 1x5 @ 135lbs

Had an almost dirty dream about Bret Contreras last night - think I've been reading too much about him and his hip thrusting haha :drinker:

Yesterday's workout:

Squats: 5@55,65,80,95,105
Bench: 5@45,45,45,50,55
Row: 5@45,45,50,60,65

This program is definitely challenging me, but I'm really enjoying it