Daily check-in: December why you started!
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Hi! Just joined the group and thought I would post instead of just lurking. It's great to have a group with women lifters! I have been lifting for some time but thought I would mix it up and started StrongLifts last week. Did workout A yesterday:
Squats 5x5 @ 140
Bench Press 5x5 140
Row 5x5 100 ( I do these lying on my stomach on a tall bench, too much for my back doing the regular bent over rows, must have worked because I'm feeling it today!)
I use the Stronglifts App and love it because I think I would forget what set I was on otherwise.0 -
Welcome @kserres. Awesome lifting stats!0
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A modified workout A today. I have tendonitis in my shoulder so occasionally I'll use dumbbells instead to stop my left shoulder from overcompensating for my right.
Squats: 1x10 @ 45; 1x5@95; 1x5 @ 135; 5x5 @ 180 - These felt pretty good
Dumbbell bench (3 sec down, 2 sec hold, 1 sec up): 1x5 @ 50 (total); 1x5 @ 70; 4x5 @ 80 - I look like a complete idiot getting out of these but regardless, they still felt ok
Dumbbell row: 5x5 @ 80 - Could have gone heavier, but my excuse is i was focussing on form. I'm pretty indifferent to these guys.
Nice bench, @kserres!
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ooo more posting. This is great and I can't wait to post after tomorrow's workout already. Great to see everyone here, lifting away.
@missholiday It's a big gym and wasn't really crowded, just more than I expected in the lifting section. Saturday night was less busy but last night there were a few college age groups working out. The cardio section was pretty empty though. And I still didn't have to wait too long, unlike last time I did deadlifts at my gym and had to wait over 15 minutes for the guys to get done with whatever they were doing. Just had to change up and do squats second instead of first but I find I like them so not worried I'll skip out. Though next time I hope for the cage instead. We'll see if I can give the 100 a try tomorrow or not.0 -
MissHolidayGolightly wrote: »I notice significantly less wobbling so it might just get stronger as you continue to squat, too
yup . . . that's kind of what i thought i said . actually, i think bringing my feet in to near-parallel has had a lot to do with it too. i suck at physio/kinetic stuff, but i think having my toes out was short-changing those muscles since (i assume) the geometry of rotated femurs shortens them even before you start in on the lift. since i brought my toes in i've definitely been using them more and getting stronger that way.'MNMommyJosie wrote:Went yesterday - it was a big day! 45's on my squats. Completed 5x5 @135,
wow!
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So I kept my promise to myself that I would workout tonight since I missed this morning. Completed workout B:
Squat 5x5 @ 60 lb
OH press 5x5 @ 40 lb
Deadlift 1x5 @ 85 lb
Then I finished up with 15 min on the elliptical.0 -
canadianlbs wrote: »MissHolidayGolightly wrote: »I notice significantly less wobbling so it might just get stronger as you continue to squat, too
yup . . . that's kind of what i thought i said . actually, i think bringing my feet in to near-parallel has had a lot to do with it too.
Sorry I never mastered reading ! Youre definitely good to go then. It takes a while to experiment with the stance. I think I was over widening too trying to match SS perfectly. It's best not to overthink.0 -
Hey all!
Wow been busy in here! I took some time off as I got a cold and have been going through some personal stuff. Too about eight days off and Mehdi suggests a 10% deload for a rest period longer than a week so:
Squat 5x5 @ 145lbs
OHP 5x5 @ 55lbs
Deadlift 1x5 @ 177lbs
Then some front squats and Bulgarian split squats - far out feeling those today
Welcome to all the newbies xx0 -
I have not been doing so well lately, really lazy, full of excuses just blah.
My eating has been awful, my tracking starts off well and then I binge in the evening and am too embarrassed to record it. I know it is just me using food to deal with some work stuff and I want to get back into my groove but I seem to want the comfort more than that. So I am just going to eat reasonably during the day and allow myself my comfort at the end of the day. I start going back to my therapist next week and I need that support before I can work on my food issues. I did however, promise myself I would get back to lifting. My deload week last week turned into a rest week. I found that deload week was really hard to want to do.
Anyway with all that blabber done, I have decided to go back to 5x5 for the first time in about 7 months and I was quite happy when I was all done
Squat 145 lbs 5x5
Bench 75 lbs 5x5
Row 65 lbs 5x5
I deloaded quite a bit because that is a lot more volume than I am used to. All in all it felt really good.0 -
Welcome new members! Really appreciate everyone who takes the time to log their lifts - so inspiring and educational. Hope to be getting to the gym this morning...0
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Well, I got my lift in.
Squat 5,5,5,5,5 @ 112lb
OHP 6,6,5,5,5 @ 46lb - slowly taming this bugger.
DL 5 @ 150.5lb
Fairly pleased with that, form is getting sloppy at the moment. Reckon I'll just push the weights a bit higher until I need a week off and then de-load some of them to work on form.0 -
I was on Workout A this morning:
Squats 95 lbs 5x5. Form was a bit sloppy on the 5th set, so I am repeating this weight next time.
Bench 60 lbs 5x5. I had planned to move up to 65 today but I am having returned issues with my right arm. Back to the doc I guess. Grr!
Rows 60 lbs 5x5. Same as above; had planned to move to 65 but want to be careful of the arm.
I tried a couple Romanian deadlifts, but I think I prefer good mornings. I like holding the bar and weight on my shoulders rather than letting it hang using my arms.0 -
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canadianlbs wrote: »I need to center myself and unearth my willpower and drive. Not sure where they went
i think they'll surface all by themselves if you give them a bit of a break. and give yourself a small chance to celebrate too you just got married, which sounded like a pretty big deal, to me. and hit a milestone by completing your programme, so where's the celebration and the wow-ain't-i-great-ness that those things need?
/will stop scolding now. but honestly, people who never have nuthin' but 'drive' all the time seem sort of sorrowful creatures to me. it's more like they're driven, and where's the big happy in that?
I am incredibly hard on myself. I always feel like I could've given it a bit more. Hence the crappy mood these days. That and I realized nobody/nothing is challenging me anymore. It's a bit harder to get in the right mindset when there isn't a flagpost in sight.
Anyways, went in this morning (almost didn't, as there was a small fire at the gym last night but they sorted it out in time ^^
Barbell Snatch -- trying to get back into the groove I wanted to work up to a heavy set but forbid myself from attempting to break a PR lol
35x5
55x4
65x3
75x2
85x1
90x1
EMOTM x4 of 1 rep @ 77.5
I misgrooved on the 2nd rep and ended up making up for it on the 5th minute at the end because it really was a stupid failure. My callouses are apparently not as strong as they once were, too o.o
Front squats (trying to focus on speed and power)
75x3
95x3
105x3
105x3
95x3
95x3
75x3 - with pause
superset with DB Bench press
30x12
35x12
35x12
35x10
And I finished off with some wide grip lat pulldowns. Here too, was focusing on speed and power
70x6
85x3
100x5x5
then finishes with an all-out set of assisted dips and parallel grip chin-ups on the gravitron thingy, 70lbs assist for 7/4
and 10 push-ups.
I feel gewd ^^0 -
Thanks Ladies! I [unfortunately] didn't get started yesterday. My husband woke up with excruciating ankle pain and I ended up tending to him all night [he couldn't even walk]. Therefore, I will be starting next Tuesday and using the next few days to practice the moves and get my form right before I officially start.MissHolidayGolightly wrote: »@Tiffany - I know the program says to start rows at 65 but don't get discouraged if it's too heavy. I started at 45 and worked up to 70 before I stalled out. I then tweaked my shoulder so took a few weeks off of rows. I started again at 30 to be careful which was very easy but I feel much better about my progress taking it low and slow.
@MissHolidayGolightly, Thank you - I was thinking that too. I first wrote 65, then wrote 45, then back to 65. This week while I'm getting some practice runs in, I will determine what feels right for me. Thanks for the information!coltsgirl311 wrote: »You will get addicted fast! Welcome to the group, there are some amazing ladies here!
@coltsgirl311, thanks for the kind and encouraging words! I can't wait to get started!0 -
I usually don't eat before my morning workouts and have felt fine, generally. But,my OHP & bench have been weak and not progressing much. Today I had a kefir/fruit smoothie with protein powder and I felt stronger on the OHP. I ate about an hour before lifting.
Workout A today
10 min walk warmup on treadmill
Squat-warmup @45, 5@65, 5x5@115 (felt heavy but I completed them all)
Bench press-5@45, 5@50, 5x5@60 (tough for the last couple of sets but I did it!)
Rows-5x5@65
DB triceps 2x10@15
Romanian DL (because I love DL) 2x10@30
Sumo DL 2x10@40
Lunges 10@40
2x10 ab machine press0 -
I usually don't eat before my morning workouts and have felt fine, generally. But,my OHP & bench have been weak and not progressing much. Today I had a kefir/fruit smoothie with protein powder and I felt stronger on the OHP. I ate about an hour before lifting.
I always wonder if I should eat before lifting myself, but I go first thing in the morning and I am unwilling to get up at 3 am to eat.
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The gym wasn't too bad for middle of day today. Cardio was a busy section and had to do different order for lifts because squat area was busy at times, but overall, managed to get things done despite there being more people than 11 pm. Felt good except bench. Not sure if going before work is any better as I don't eat a lot of food in morning but I haven't spent 6-8 hours on my feet either. hmm We'll see, as I'll have to try out different times and *kitten*, plus it's almost january and the busy gym may get busier.
Bench - 1x5 @ 80, such a fail, then 4x5 @ 75 and barely made the last couple of reps.
dumbbell accessory bench - 3x8 @ 20, pretty easy but still tiring since right after struggle with bench
Squat - 5x5 @ 100 - so heavy, I'm going to repeat it next time
Row - 5x5 @ 75 - felt easy enough till the very last set, did over in deadlift area this time up off ground.
Despite fail at bench, it felt pretty good. Rows though, I'm still not sure I get enough range of motion. I don't feel anything and try to pull back but it's like my chest gets in the way. But I'll keep trying on them. Hope to get up to those 45's some day. No ground touch this time but maybe if I get to the 35's and some plates on the floor I'll get closer.
Now to eat food and get ready for my extra shift I am covering today.0 -
Lifting for reps!
Bench - 10 @ 45, 10 @ 55, 5 @ 65, then 10, 12, 15 @ 70.
OHP - 10 @ 45, 10 @ 50, 5 @ 55, then 8, 9, 10 @ 60.
Superset: Pushups, bench dips & overhead tri extension @ 15lbs. 3 sets of 7 pushups, 10 dips, 8 extensions.0 -
Llamapants86 wrote: »I have not been doing so well lately, really lazy, full of excuses just blah.
My eating has been awful, my tracking starts off well and then I binge in the evening and am too embarrassed to record it. I know it is just me using food to deal with some work stuff and I want to get back into my groove but I seem to want the comfort more than that. So I am just going to eat reasonably during the day and allow myself my comfort at the end of the day. I start going back to my therapist next week and I need that support before I can work on my food issues. I did however, promise myself I would get back to lifting. My deload week last week turned into a rest week. I found that deload week was really hard to want to do.
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