Daily check-in: Something catchy that rhymes with January!

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  • Sumiblue
    Sumiblue Posts: 1,597 Member
    Squats 5@45, 5@65, 5x5@110
    Good mornings10@65
    Bench 5x5@65
    Rows 5x5@65

    3.5 pull-ups! My pull up bar is really close to the ceiling so they are awkward. I could say I did 4 but the last one was ugly!
  • AbsoluteTara79
    AbsoluteTara79 Posts: 266 Member
    Yesterday was cardio (cardio is at home) - 40 minutes alternating run/walk. And bonus - I found a new show to watch on Amazon Prime for my cardio days...Agents of Shield!

    Today I did:

    Squat - 65, 5x5
    Bench - 55, 5x5
    BR - 50, 5x5

    I de-loaded on squats after geeking out on a bunch of white-shorts-dude videos. I know I broke parallel today and it overall felt much better. Barbell rows are still feeling awkward, and by the last rep a finally start feeling the right muscles firing -ha!
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    wow sumi - that's huge! congratulations.

    i didn't go lifting today. i might have overdone the lacrosse-ball treatment and bruised a few spots in my erectors and lats so the idea of lifting with bits of my back feeling weaker than other bits was slightly scary.

    today's workout plan is just water and sleep.
  • mirrim52
    mirrim52 Posts: 763 Member
    Not an overly exciting day. Had to wait for the rack for a bit, so I did my rows with a fixed barbell to kill time.

    squats - 5x5 at 75 lbs
    bench - 5x5 at 60 lbs - definitely starting to require some effort.
    rows - 5x5 at 60 lb fixed barbell. Meh. Don't like them, they are too thin, but the women's only gym only has one power rack and one barbell. It was fixed, or squat in the smiths machine, so I took the lesser of two evils ;)

  • Back on MWF schedule for lifting, which is lovely.

    Took Huck for a nice long walk (~75 minutes) and then did a plank. Yes, "a" as in singular. For 45 very long seconds. Gah!

    As always, I love seeing what you kick *kitten* ladies are up to. Impressive!

    xo
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    crabada wrote: »
    a plank.

    hey, there's a reason why 'walk the plank' was a punishment. plank is a very very very bad word.

    congratulations though. the first plank i tried was tooth-gritting desperation to get through just 20 seconds and aerobically it was harder that most of the squat sets i'd done. i had to lie on the floor and pant for a whole 2 minutes afterwards. they really do pay off though. and there really isn't much that feels cool quite like being able to get up in a plank and then just, like, hang out like that. all casually.
  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
    A rough workout tonight. Between working 8 hour shift first, having to travel through the pouring rain, then the actual workout, it was a really long night. Not too many people but still some around using different parts and I had to hunt down 10s for the bench, which was a nuisance. Now I'm having a protein shake at 1 am and will be glad when I can go to bed.

    Squat - 5x5 @ 145 - Almost to the 150 goal but the weights feel so heavy and difficult so I'll probably not move up. In fact, the spot where I put the bar both for high bar and low bar (as I'm trying low bar when I warm up) is really tender and aches. It's red now and I'll check it in the morning. I might try lower weight front squats next time just to give the spot a little break.

    Bench - Failed on first set. 1x5ish @ 90, 1x5 @ 85 and 3x5 @ 80 - I pushed through with the 85 last time though it felt awfully heavy so figured I'd try 90 but nope. Maybe I'll try doing it first next time and see how that goes. Least I moved past the last place I failed (80) but I didn't get very far.

    Row - 5x5 @ 95 but still a bit rough. I should do lighter but I'm stubborn and the height is better with the 25's. I'll do it one more time then make myself lift lighter if I can't get all 5 sets to be decent.

    3x8 dumbbell bench @ 27.5 and 3x5 dumbbell row @ 25
    Then 30 minutes cool down walk on treadmill.


    The upper body is definitely a struggle. And my right side is still more defined then my left side, upper arm wise. I almost want to do left side only dumbbell curls or something to even it out. lol
  • @Dawn -- Maybe you've already seen it suggested, but you may want to consider investing in a set of fractional plates so you can move up in increments of 2.5 lbs. on upper body lifts. Those 5 lbs. jumps can be brutal.
  • @crabada--45 second plank is awesome!
    @Sumiblue--way to go on the pullups! I started with the convict conditioning pullup progression. I think it's better than Scooby's. Time will tell :-)
    @Dawn--you are progressing so quickly! I've always been told to work to the level of your weakest side. I also am stronger on right than left...
  • AbsoluteTara79
    AbsoluteTara79 Posts: 266 Member
    ... and there really isn't much that feels cool quite like being able to get up in a plank and then just, like, hang out like that. all casually.

    Wait a minute... This is a possibility?!

    Punishments to commence.

  • DaivaSimone
    DaivaSimone Posts: 657 Member
    @DawnEmbers when I'll be a grown up, I want to do workouts like yours. I know that you feel like it was rough and you failed on bench press, but I'm amazed by your numbers! Good job!

    @AbsoluteTara79 Nice work! I kinda liked a lot the white-short-shorts-dude video, and I should probably deload from my 80 pounds squat to try some of his trick. I'll do that on monday.

    @mirrim52 I use those kind of barbell to make OHP, and it work great for now, but I never tried them for the rows. But yes, Smith machine squats were definetely not an option. ;)

    @crabada Yay, plank! I'm not too fond of them, but 45 sec., it's a lot!
  • DaivaSimone
    DaivaSimone Posts: 657 Member
    edited January 2015
    Yesterday was a boring cardio day for me, with 45 min. of aerobics and 15 burpees. I felt good for a couple of minutes, then we went out for dinner at a friend house, and I overate and drank too much wine, so I'm feeling like a guilty flabby mcfatty this morning. Or maybe it's juste my usual PMS feelings. Oh well.

    Today will be another boring cardio day, but I may add a little bit of yoga to shake things up, or I'll try a routine in the Women's health 2015 training guide.

    My last rest day was tuesday, and I don't plan to take another rest day until next sunday (because, I usually try to pair rest days with days I don't go out or anything, and as it's my husband birthday next week, I will be going out a lot). I'm kind of nervous about the fact that I will be doing a 11 days streak of workouts, but on the other hand, it's exciting for me to see how dedicated I became with physical activity. It will be a good week!
  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
    Thanks everyone.

    Crabada - Yeah, I know about the fractionals but I can't afford them right now. I only have a small amount extra on any given pay check, usually little to none though this last one had holiday pay and overtime so it was more. But I used the extra this time to sign up for the 5k in June. Only way I'm getting running shoes is if tax return equals a refund. Plus I kind of should buy some food. Some day I'll get them even if I have to wait till August and my birthday, lol.

    Scientific - I can still do the lifts, it's not so much the issue with the left versus right with weights, just the appearance is different and that annoys me a little. The right has more definition than the left, so that's what I meant with the one sided only curls or something.

    Daiva - Thanks. You'll get there. I've made it through 9 weeks of lifting on SL so far. When I first started at the gym and the trainer had me bench press, the bar was so heavy. I struggled to do that for a few sets. And the 10 lb dumbbells were a challenge too.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    DawnEmbers wrote: »
    When I first started at the gym and the trainer had me bench press, the bar was so heavy. I struggled to do that for a few sets.

    oh man. my first every day of trying out the stronglifts ideas i did benching and ohp with 'just' the bar. there's all these muscles/attachments/tendons that attach right along the whole length of your collarbone, above and below. you can't usually find them unless you really get your fingers in under/behind and dig in . . . . but i sure found them that weekend, good grief. i seriously thought i'd crippled myself forever.
  • psych101
    psych101 Posts: 1,842 Member
    Morning all! Long weekend here! Plus kidlet at his grandparents so date night for me and the hubs last night! Yesterday was a 5km 'recovery' run from heavy squats and deads the day before. Debating whether I lift today, feeling a bit sore in the old body but could just be the run yesterday and wine from last night! Will have to make up my mind soon before it gets too hot in hot in here day!

    Make it a good one!
  • psych101
    psych101 Posts: 1,842 Member
    So i sucked it up and did it! Seems last nights date night was the right kind of fuel!

    Squat 5x5 @ 165lbs - still staying here, feels good
    Bench 5,5,4,4,5 @‌ - 90lbs hello roll of shame, not nice to see you again!
    Row 5x5 @‌ 95lbs

    Plus
    lat pull downs 5x5 @‌ 90lbs
    Step ups 5x5 bodyweight, high bench
    Front squat push press thingies 5x5 @‌ 55lbs

  • DaivaSimone
    DaivaSimone Posts: 657 Member
    edited January 2015
    Oh well. I did my cardio, and I made a shorter session to throw in the "Total Shape Up Plan Workout A" from Chris Powell, but something happen at home and I didn't finish it. Blah. I hope that tomorrow's lifting session will be better.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    gah. my 'home' view has gone totally bork. prolly still functional but all the visual/ux-y type stuff is gone. could be one of the blockers i have on my browser.

    anyway. not gonna lift for a while, by feel of it. have to see how things go but for now the pinch in my mid-back feels like something i'd better respect. good work to everyone else, though.
  • logg1e
    logg1e Posts: 1,208 Member
    Oh no, sorry to hear that @canadianlbs‌
  • ScientificExplorerGirl
    ScientificExplorerGirl Posts: 535 Member
    edited January 2015
    @Dawn---instead of fractionals I went to the hardware store and bought a bunch of large washers. Each one is ~0.2 lbs. I add 6 on each side for 1.2x2 pounds. Easily scalable and very inexpensive!!

    @Daiva--you are doing great!!

    Big workout day today! Gonna be sore tomorrow!

    Squat 5x7 70 (slight deload; 75 felt too heavy this morning)
    Barbell Military Press 5x7 45 (no progress :-()
    Deadlift, Straight Leg 1x5 105 (yay!!)

    Standing Biceps Curl, Dumbell 5x8 35
    Triceps kickback 5x8 16
    Triceps Extension 5x8 15

    Convict Conditioning Step 2 Horizontal Pulls 5x8
    Incline Dumbbell Fly 5x8 16 (new)

    third world squat 5 8
  • DaivaSimone
    DaivaSimone Posts: 657 Member
    edited January 2015
    Workout B this morning. I think that I like Workout B more than workout A. Damn barbell row, I hate you!

    Squat: 1 x 5 @ 45lbs. 1 x 5 @ 65lbs, 1 x 5 @ 75 lbs, 5 x 5 @ 80lbs. I should probably try 85 pounds next time, but there's something wrong in my right shoulder, anytime the bar rest on this specific aching spot, it makes me cringe. I noticed it on Friday but did my sets anyway, but today was painful. I don't know what's wrong.

    OHP: 1 x 5 @ 30 lbs, 1 x 5 @ 35 lbs, 5 x 5 @ 40 lbs. It felt nice. I could probably try them with the bar next time.

    Deadlift: 1 x 5 @ 45, 1 x 5 @ 95 lbs, 1 x 5 @ 100lbs. DAMN! It was so good! Starting at a good height helped me a lot to mimick the Mark Rippetoe setting, and I could have done more. I'm looking forward to try them at 110 next time.

    @scientificexplorergirl wow, that's a mean workout! I hope you like DOMS as much as I like them. ;)
  • fothers365
    fothers365 Posts: 59 Member
    Yesterday I did A.

    Squat 5x5 @ 30kg
    BP 5x5 @‌ 25kg
    BR 5x5 @‌ 25kg

    The BP was definitely starting to feel a bit heavy towards the end but I managed ok so am happy to move up.

    I am looking forward to the rows getting heavier so I can get bigger plates on.
    I work out at home so have been sitting them on a couple of bricks.

    Thanks to a tip up thread I have now started putting a brick under each foot for BP as the bench we have is quite tall.

    I am also going to see if I can get some extra cups as the squat rack holes are too high so I have to put the BP cups in backwards on a lower hole as the squat holes are a different shape.

    Looking forward to B tomorrow.

    B)
  • logg1e
    logg1e Posts: 1,208 Member
    Today was supposed to be a rest day, but after a day's holiday and shopping at Meadowhall I was really up for the gym before teatime.

    Squat 5,6,6,7,6 @ 57lb. Really big deload and really good form. So, I'm starting again from here and I'm really happy about it. The PT I don't get on with came over and complimented me on my form (especially with the bodyweight warm ups, but reckoned I need some advice on wobbly knees - he just can't help himself).

    Bench 5x5 @ 67lb. A new all time high weight for me!!
    A PT who wasn't on duty was working out and offered to spot for me as the only bench available had pins just a fraction too high for me. It was really nice having someone to chat to and really felt good going past 50% body weight.

    The platform was taken so I did 30 russian twists with 11lb. Then it was still taken, so I did a 38s plank. Then it was still taken, and I thought it was deadlift day which I don't like, so I did my stretches. Then I came home and remembered it was rows, which I quite like.

  • krokador
    krokador Posts: 1,794 Member
    Woah. 2 days without internet and I come back to almost 20 amazing workouts checked-in! You gals are kickin' serious *kitten*! =D

    I. Am. Groot. No, seriously, this is all I could say at the end of today's session. It's been a 3-day grind over here. I might've needed an extra day off after Saturday's challenge, but I sucked it up and I can barely hold my arms up now O_o

    Sunday:

    12 min AMRAP
    - russian kb snatch x5/arm @30
    - side step-down with offset KB x5/leg (30# on first set, 20# rest of the way because yeeiikes nope)
    - Split stance double KB alternate rows x10/side

    Total of a measly 5 rounds and 5 snatches. Probably should've kept the step-ups to bodyweight, as these slowed me down considerably

    10 min AMRAP
    - KB Wide sumo deadlift @24kg x 20/15/10/5/10/15
    - Wall walks x2/3/4/5/4/1 (I hate those. Probably should do them more often)

    Front Squats 105x5x3
    Hollow hang for 59s on rings

    wide grip pulldowns 120x5x5 + a drop set of 85x8
    superset with push-ups: 8/6/9/6/6/10

    45 minute walk in the afternoon

    Monday:

    EMOTM x6
    Double KB Manchild (squat clean thruster) @30# x4/4/4/4/5/5

    6 min AMRAP
    - feet elevated (12' box) pike press x6
    - Goblet drop lunge x6/leg @30#
    total: 5 rounds + 4 lunges

    Then for time (10 min cap):
    50 1 arm alternate Kb power snatch/arm @30#
    EMOTM x10 sitouts
    9:49 (barely made it) but Idid not skip a single round of sitouts this time! 90 total of 'em!

    And I wasn't done. I worked on
    Hollow swings from bar x10
    Hanging knee raises x10
    hollow hang for time:30s on bar, 40s on rings
    red band chin ups ({60lbs assist) x3.5

    worked in with prowler pushes 10m to and back @45, 90, 135 and 135 again

    So, like I said. I am toast. Rest day tomorrow! =D
  • arrrrjt
    arrrrjt Posts: 245 Member
    Really struggling with getting my schedule moved around buut:
    5x5 Squats @ 175 (My back was hurting for some reason... didn't feel like a form issue - depth was ok, chest was up)
    5x5 OHP @ 80 lbs (yes! first successful 5x5 at this weight!)
    1x5 DL @ 135, 185, 205 - moved to sumo DL last week after 215 seemed impossible (but did a bit of cardio earlier...) and 205 seemed muuuuch easier.

    There was also a 60 yo guy doing 300+ lb squats. Very impressive/inspiring! Although when we said we were nowhere near that weight he said "well you shouldn't be" - oh no you didn't!
  • katro111
    katro111 Posts: 632 Member
    Well, I knew this day was coming. Wasn't sure when it would happen, but I knew it would. I failed a set in today's workout and I'll probably need to de-load soon. I'm okay with that, though. I've been doing really well (happy with myself for it, too) sticking to my deficit. I took Friday, Saturday and Sunday off from lifting and even today I felt like I could sleep all day. The squats felt sooooo heavy! I guess I'll just tough out the rest of this cycle and see what happens; maybe today was just a mentally challenging day.

    Squats: warm-up + 5@145, 5@155, 4@165lbs
    Squats: 3x8 @‌ 135lbs
    Split squats: 3x12 @‌ body weight
    Planks: 3x45 seconds
  • perseverance14
    perseverance14 Posts: 1,364 Member
    edited January 2015
    Workout B (Mon) - still working on the recovery, didn't lift Sat. because I carried/stacked half of 3 face cords of firewood, didn't lift yesterday as I carried/stacked half of 55 boxes of ceramic tiles, about 45 lbs., actually lifting my 45 lb. weights today to rack them I think more like at least 50 lbs. per box. So, I didn't do SL but I lifted anyway. :)

    Dumbbell Skis - 5 x 10 - 40

    Dumbbell Sidebends - 5 x 10 - 40

    Dumbbell Curls (left side omly) 5 x 10 - 20

    Reverse Curls 5 x 5 - 75

    Underhand Bicep Curls - seated 5 x 5 - 80

    Overhead Press, Barbell - 5 x 5 - 65

    squats 5 x 5 - 135

    squats 5 x 5 - 145

    Deadlifts 1 x 5 - 145
  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
    Lots of squats going down in this place. lol Nice work everyone. Today was interesting. I went before work instead of after so I can try and catch grit strength tomorrow morning at the gym. Busy but not too bad overall. Got to the squat rack without much waiting and tried out some front squats, which was very different. Ended up just using my ohp weight for them and took turns between each lift. 1 set squat, pause for a minute, 1 set ohp. Not bad overall, plus it was deadlift day so yay.

    Front squat - 2x8 @ bar, 2x8 @ 55, 5x5 @ 65. During warm up sets I tried the different grips. I don't like the cross arms one but my wrist mobility needs a lot of work so I had to go with that for the main sets.

    OHP - warm up then 5x5 @ 65 - woot, made it but just barely. Some of the last reps were really tough so I'll do this weight next time too but I made it. Despite all my knee, hip, back issues, the only creaks I feel/hear when lifting are in my shoulders when I do this lift, it's kinda weird.

    Deadlift - 1x5 @ 135, 1x5 @ 185 - Yay! I'm officially over bodyweight. This was pretty heavy so I'm going to do it next time and may start going up in increments of 5 lbs now instead of 10.

    No accessory but did walk 35 minutes on treadmill.

    Now to hurry and eat as I have to leave for work soon.
  • EPICUREASIAN
    EPICUREASIAN Posts: 147 Member
    Hi all! Finally made it here, jumping in mid-stream. Did about 4 hours of yardwork today, raking the yard and hauling about 8 bags of mulch around, plus got around to planting some bulbs. Did some stretches while I grilled food to last me the week.

    Warmup: squats 2x8@55#

    SQ: 5x5@105#, didn't do ATG this time, just went parallel. Previously when I unracked, I'd feel this slipping/twinge on my right kneecap, so concentrated on a graceful rack/unrack motion this time.

    OP: 5x5@60#. I was thinking I'd jump to 65#, but I wised up. The last 2 sets were killer. I'll be repeating this again.

    DL: 2x5@145#. My left foot started cramping up as I wrapped up my first set. I tried to work through the 2nd set but cramps came back with a vengeance.

    Same foot cramped up on me last workout while doing rows. I'm wearing my Noosas thinking the low heel would help, but no dice.

    I wasn't planning on doing so much work today, but I surprised myself by belting out the lifts. Now time to feast on some protein!
  • Llamapants86
    Llamapants86 Posts: 1,221 Member
    Workout A
    I got home from work and told my fiancee I was gonna skip my workout and then I just kinda went and did it. Strange but I will take it
    Squat 170 lbs 5x5 getting depth was hard but I got them
    Bench 95 lbs 3/3/3/3/3 and then 2x5 @ 75 lbs just because I could
    Row 95 lbs 5/5/4/4/4
    All over a pretty good workout for something I was planning on skipping for most of the day.
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