Daily Check-in : It's the Fitness Fever-ary
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I never lift on weekends, so yesterday I did cardio (two workouts from Turbo Jam, I think I missed the genuine motivation of Chalene Johnson), and today, I did a mix of cardio and yoga, with 30 day shred (level 2) and the Stretch DVD from T25.0
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Sad part...I cried more because I hurt myself and this is derailing my program than the actual pain. 6mths of this and now I injure myself!!!
injuries are so hard
resting them is okay while they're still hurting you, because then at least you know you're doing the right thing for them. but once they start to feel better and you're trying to re-strengthen them, it's so darned hard to know how far to push. i've been in that weird uncertainty state for a while, and i don't like it at all.
lots of sympathy.
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Good day overall:
2x5@45lbs squats, then 1x3@75lbs, then 5x5@110lbs. Tough but doable.
5,5,5,4,3@55lbs on OHP. Third fail so the app said to go down to 45lbs next time.
1x5@135lbs on DL, then 1x5@155lbs. What's the best way to handle the grip pain with DL? I feel like my callouses get pinched and HURT during the heavier deadlift.
Followed that with 3x8 inverse rows off the smith machine bar, then 3x5 renegade rows and 10 min of HIIT on the treadmill.
Did day 2 of 100 push-ups app when I got home, so 34 push-ups.
Hopefully all the rows and push-ups will help with my overall upper body strength!0 -
Going to be taking some time to heal and will be probably looking into something to help strengthen my back before I come back to DL. I have a major love/hate relationship with them at the moment.
I hurt my back many years ago and it can give me problems from time to time. I have increased very slowly with my DLs for this reason (and to get the form down). Maybe you should go to physiotherapist to see what they can recommend? I hope it heals quickly...0 -
This morning's workout went pretty well. I have been reading MR's SS book and I think it is going to majorly help me with my lifts!
Warmup
5 minute bike
1 minute arm swings
2 minute kettlebell swings
1 minute jumping jacks
Lifts
Squats 5x5 100 lbs (yay!!!!)
Press 4x5 then 1x4 47.5 lbs (I'll stay at this weight again)
DL 1x5 80 lbs, 90 lbs, 105 lbs
So, after reading most of SS I realized I was not doing my DLs correctly. I deloaded and did with proper form. I think I will be able to progress now. For the press--the one set where I only made 4 reps, I took a breath between the reps. The other sets I did it on one breath (valsalva maneuver) for all of the reps. This actually worked better. I think I will continue with one large breath per set from now on. So happy about my squats!!!
Accessories
Bicep Curls 3x10 35 lbs
Calf Raises 3x20 50 lbs
Knee Pushups 2x10
ETA:
When I was done, I went back and did some more squats: 2x10 @ 75 lbs ATG. Just....because!0 -
questionfear wrote: »Good day overall:
2x5@45lbs squats, then 1x3@75lbs, then 5x5@110lbs. Tough but doable.
5,5,5,4,3@55lbs on OHP. Third fail so the app said to go down to 45lbs next time.
1x5@135lbs on DL, then 1x5@155lbs. What's the best way to handle the grip pain with DL? I feel like my callouses get pinched and HURT during the heavier deadlift.
Followed that with 3x8 inverse rows off the smith machine bar, then 3x5 renegade rows and 10 min of HIIT on the treadmill.
Did day 2 of 100 push-ups app when I got home, so 34 push-ups.
Hopefully all the rows and push-ups will help with my overall upper body strength!
Your overall strength is pretty awesome!!!! Great job.0 -
ScientificExplorerGirl wrote: »This morning's workout went pretty well. I have been reading MR's SS book and I think it is going to majorly help me with my lifts!
Warmup
5 minute bike
1 minute arm swings
2 minute kettlebell swings
1 minute jumping jacks
I like this warm up! Not sur I am able to do one minute jumping jacks, but still, I will probably try it.
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Workout B this morning. I thought that the diet break would help with the load, but no, I was repeating and failing things I had done before. It was a little bit sad in some ways.
Warm up: 12 minutes on the bike
Squats: 2x5 @ 45, 1x5 @ 65, 1x5 @ 85, 1x5 @ 100, 5x5 @ 110. First set hurted my elbow a little bit, and I remembered I had the same issue next week. My grip is to narrow and I am breaking my wrist on the bar, and that puts pressure on my elbow. I took my time to adjust my grip, and it felt way better, but my elbow is still a little bit sensitive, so I'll have to watch that. Not sure I'm ready to jump to 115 pounds.
OHP: I did 1 sets at 45 pounds and barely finished it. Failed on my first attempt at 50 (did four reps, was not able to lift the fifth), then I did 4x5 @ 50. I was able to do 5x5 @ 50 last week, so I was a little bit sad to fail on that one.
Deadlifts: 1x5 @ 50, 1x5 @ 95, 1x5 @ 115. The first two sets were easy, the last one needed some sumo rep to be completed. I don't know what I will do with that one, I feel stalled.
Accessories:
60 secondes plank on the BOSU.
Then, foam rolling and stretch.
I took a little longer than usual too. Maybe I'm just tired.0 -
I was supposed to do A saturday morning but had worked night shift Friday night and was really busy and really tired so didn't as we had a load of family stuff on later in the day. I worked night shift last night-manic again- and then I had a dental appointment for a filling on the way home.
I went and started the warm up and squatting when I got home but it felt so heavy (was doing 62.5kg) and my form wasn't going to be great so I just abandoned it and went for a nap for a couple of hours instead. It is now going to be WEdnesday so that will almost be a week break. At least then I should have caught up on sleep and be more prepared mentally.
I feel a bit of a failure but better that than injuring myself.
Oh well
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ScientificExplorerGirl wrote: »questionfear wrote: »Good day overall:
2x5@45lbs squats, then 1x3@75lbs, then 5x5@110lbs. Tough but doable.
5,5,5,4,3@55lbs on OHP. Third fail so the app said to go down to 45lbs next time.
1x5@135lbs on DL, then 1x5@155lbs. What's the best way to handle the grip pain with DL? I feel like my callouses get pinched and HURT during the heavier deadlift.
Followed that with 3x8 inverse rows off the smith machine bar, then 3x5 renegade rows and 10 min of HIIT on the treadmill.
Did day 2 of 100 push-ups app when I got home, so 34 push-ups.
Hopefully all the rows and push-ups will help with my overall upper body strength!
Your overall strength is pretty awesome!!!! Great job.
Thanks! My side goal (aside from progressing in Stronglifts) is to do a pull-up. We will see..I don't feel strong but thanks!0 -
I totally get this! As someone who has been sidelined at my job by several back injuries, I know how frustrating it is. I feel like I know better, but it happened anyway, and then there seem to be a lot of people who don't believe you're really injured, and the best one was the doctor that told me I'll just have pain for the rest of my life and live with it.So first off...I AM SOOOO MAD AT MYSELF!!
Sad part...I cried more because I hurt myself and this is derailing my program than the actual pain. 6mths of this and now I injure myself!!!
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This is for yesterday
I did 30 minute treadmill workout C25K workout 2.
Lifts:
Squats: 5X5 75lbs
OHP: 5x5 40lbs
DL: 5X5 100lbs (I'm fairly certain I'l have to deload the n ext time)0 -
@symba So sorry to hear about your back. It really sucks when you get hurt. Always seem to happen when we hit a good a stride, too, doesn't it? Don't let it get you down! I'm sure you'll come back stronger!
I see everyone is still killing it! I'm really happy about this morning's session. It was basically a repeat of last week's, but with a slightly diff rep range and 1 more round of the interval.
I worked up to a heavy 235x2 on the deadlift (I'd only previously done 225 AND 235 for singles before. So the 2 doubles were awesome!)
AND an 87.5x2 on OHP! My tested 1RM being 90, this is pretty big!
Went up in weight on the DB RDLs (30 lbs) and rows, and managed a few more reps per round on the power cleans and thrusters. intervals were 30/45 today, for 5 rounds, so less rest than last week, and more reps. That's cool, right? =D
And I finished with a 3min AMRAP of burpee broad jumps. From 20 last week which I was disappointed in, I got 24 this week. I started getting light headed and super shaky around the 11th rep, so it was all I could do to keep moving. I was shooting for at least 25. Guess I'll take it! Last night's cheat might've very well been worth it (but also the cause of my lightheadedness... Ah well)0 -
Workout B
Squat 170 lbs 5/5/5/4/5 I am starting to be fussier on my form so I didn't count my last rep of my 4th set.
OHP 75 lbs I did really good on this last time but today I did 1 rep and knew it just wasn't happening this week. Loaded it up for 65 lbs and did 5/5/5/4/4 not sure why but my upper body was just a lot of not having it
DL 205 lbs 1x3 blah I feel like I will never get passed this. I think I need to re-evaluate my form. Maybe that will get me passed this wall I keep hitting.
I am thinking that March I will move on to a program that's more geared toward conditioning rather than pure strength that 5x5 seems to focus on.0 -
No workout today because the gym is closed for President's day or whatever stupid holiday. Laaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaame!0
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I started c25k today. Today was week 1 day 1. I've done the program before and it was always very hard, even the first day, but today was actually pretty easy for me. I think it helped that I've been walking for 3 miles twice a week for the last four weeks.0
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So I learned (maybe relearned) a big lesson today... regarding how many of our limitations are truly in our head. Essentially, the whole "clear your mind of can't" sort of philosophy. I guess the other lesson learned is don't go to the gym when the trainers are bored. Same trainer who spotted me for a 100 lb bench last week, apparently had time to kill again today, and wanted to see if we could close the gap on my squat/bench discrepancy. And well... we did... 2x5 @105 squat!!! It was not spectacular, and required some pep talking, and although he was assuring me I was getting low enough... I feel that there was a BIG form difference between 65 and 105... so I know I need to settle here for a while... but still.. I felt 65 was hard... and apparently it's not really and was just in my head as a limitation..
Other than that... I need to work on cardio more... my lifting gains have been AMAZING the last 6 weeks... but cardio has definately been ignored.0 -
Awe, hope you heal up and get back to it soon symba. Back injuries are one of the worst.
Workout B today.
Squats 5x5 at 170#.
OHP 5x5 at 95#. First time I've gotten 95# for 5x5. I usually normally fail on a set or two.
Deads 1x5 at 195. These felt heavy yet easy today. I'm thinking 200 might be next workout b day.
Did some accessory work as well.
Dumbbell Arnold press 5x10 with 25# each hand.
Lat pull down medium grip 3x10 with 70#.
Lat pull down with wider grip behind the head 3x10 at 70#.
Walking lunges 3x24 at 60#.
Did some stretching in the sauna for my tight hips. Then walked a mile to cool down.0 -
Reno break over, back to it.
Workout B (Mon)
Dumbbell Skis - 5 x 10 - 40
squats 5 x 5 - 145
Deadlifts 1 x 5 - 165
Overhead Press, Barbell - 5 x 5 - 65
Underhand Bicep Curls - seated 5 x 5 - 90
Reverse Curls 5 x 5 - 90
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Which makes you a winner, because you kept at it and didn't quit, go you!MissHolidayGolightly wrote: »Thankfully I recovered with the bar without injury but it really upset me. I started panicking which led to me having trouble breathing which led to me starting to tear up which made me even more upset… In the few minutes it took to calm myself down, the other rack opened up so I moved over.
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Having a *kitten* day today, but forced myself to not wallow in bed and made it to the gym for the first time since last Wednesday. Glad I went, but still feeling sad. I think it's just going to take some time.
Workout A
Squats - 5x5 @ 140 lbs.
- This was my weight for last week too, but since I missed a day, I'm going to go ahead and stay here this week.
- These actually weren't too bad, but my right hip / gluteus minimus has been bothering me since yoga last Sunday (a week ago yesterday), so I was definitely aware of that twinge the whole time.
Bench Press - 5x5 @ 82.5 lbs.
- Struggled on the final reps of just about every set, but got these done! Widened my grip in the last set, just a little bit, and definitely felt a difference. Had to pause after the 4th rep and go back to slightly narrower. (We're talking a finger's width here -- amazing what that small difference can make!)
Rows - 5x5 @ 85 lbs.
- Form feels pretty good and I get the bar to just below the chest until I hit the 4th or 5th reps, and I end up hitting my belly instead. Need to work on these more.
Accessories
Good Mornings -- 3 (or 4?)x10 @ 45 lbs.
- Watched a quick video beforehand to see what's what, and then just tried them. Felt pretty good, even though I was self-conscious about sticking my *kitten* out to the gym the whole time. Will do more research on form and will keep these in the regular rotation. Not concerned about upping weight on these any time soon.
Bicep Curls -- 2x10, 1x8 @ 15 lbs. dumbbells
- I was reading in the "Progressive Overload" article Tara posted that Bret C. keeps his clients at the same weight until they can do 2x20, then moves them up. I kind of like this idea, but I also like doing three sets. Should I just aim for 3x20? I feel like that will take forever!
Seated Dips (Machine) - 3x10 @ 100 lbs.
- Just realized I should have done these at 105 lbs. Oops.
Stretches
- I can already see a difference in my range of motion in some of these stretches, which is nice.
All in all, about two hours at the gym. I just finished eating all the chicken, am going to have some ice cream and watch some TV and then take a nice, long, hot, much-needed shower.
xo,
C.0 -
I was excited to hit the gym today with my new Inov-8 fast lifts. I was totally skeptical that special shoes were even necessary...but I can see how much more stable they feel.
Squats- warmed up with the bar x 10, 55lbs x 8 , 65 lbs x 8. And then worked at 75lbs 5x5. This is quite a bit of a deload from 95 of last week, but I think I'm trying to add weight too soon and stuff hurts (and not in a good, "I'm working hard" way).
OHP - Stayed with the bar 3 sets of 8, and 2 sets of 5. I tried to also reduce rest time just to make it a little harder.
Deadlift - 95lbs 1x5. I really need to watch some form stuff. There is just SOOO much to learn.
Lat Pulldowns - 3 sets of 8 at 55lbs. Wasn't sure where to start, this was pretty easy.
Back Extensions - 2 bodyweight sets of 15.
Total weight lifted = 10,795 lbs. << Thank you new app for this.0 -
(And by "some" ice cream, I actually meant the whole damn pint. Oof.)0
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mmm ice cream... Too bad it makes me sick cause of my dairy allergy (and all substitutes are not as good as real ice cream).
Long day. Between coughing at work, not quite enough calories and upset stomach, today was a struggle. But made it to the gym after work anyways. Must have been deadlift day because there were people doing them in 3 different spots in the gym. The main spot was free when I finished warming up though, so nabbed it. This 15 reps per set is definitely taking me a little time to adjust. The warm up felt fine but I'm used to doing a set of 5 reps and that is it. My hands ached on the little callus spots by middle of the first set and I'll admit I had to pause to adjust and I took a long break in between the two sets. Next time I'll do a little lighter weight.
Day 2, B1
Deadlift 2x15 @ 145 - okay but rough with the 15 reps, my hands ache and I had to do the mixed grip part way through, which I didn't have to do in SL until over 150.
DB Shoulder Press 2x5 @ 12.5 - went light and i need to look up a video to make sure do them right.
Lat Pulldown 2x15 @ 50 - this one wasn't bad.
Lunge - 2x15 @ 20 - Not bad but felt heavy at the end.
Swiss Ball Crunch - Did them but not a fan. I don't like the ball or crunches.
For fun:
DB bench 3x8 @ 22.5
Straight Bar Curl 3x8 @ 20
Bench 3x8 @ 65
I looked at the ez bar or whatever those weird curl bars are called and had no idea how to even hold it. I actually will have to look up how to curl cause I'm curious. Now to get ready for bed and hopefully eat enough food tomorrow.0 -
AbsoluteTara79 wrote: »I was excited to hit the gym today with my new Inov-8 fast lifts. I was totally skeptical that special shoes were even necessary...but I can see how much more stable they feel.
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Total weight lifted = 10,795 lbs. << Thank you new app for this.
Had the same feel when I first bought my Nike free's (transitioned from my running shoes, ha!) and just a few weeks ago here with my crossfit Nanos. The right shoes certainly make a world of difference. Innov-8 are minimalist shoes, right? I considered looking into those or vibrams or skeletoes for a while.
Also, what is that new app you speak of? I know fitocracy gives me a weekly total, but I can't recall being able to see a total for specific workouts! haha
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AbsoluteTara79 wrote: »I was excited to hit the gym today with my new Inov-8 fast lifts. I was totally skeptical that special shoes were even necessary...but I can see how much more stable they feel.
[...]
Total weight lifted = 10,795 lbs. << Thank you new app for this.
Had the same feel when I first bought my Nike free's (transitioned from my running shoes, ha!) and just a few weeks ago here with my crossfit Nanos. The right shoes certainly make a world of difference. Innov-8 are minimalist shoes, right? I considered looking into those or vibrams or skeletoes for a while.
Also, what is that new app you speak of? I know fitocracy gives me a weekly total, but I can't recall being able to see a total for specific workouts! haha
@krokador I can't speak for AbsoluteTara, but I use the bodybuilding.com BodySpace app. It gives you a per workout total and a lifetime total. For example, yesterday I lifted 18,620 pounds, which brought my lifetime weight to 506,000 pounds.0 -
I'm back to the gym after taking a full week off to make sure an ankle injury fully healed. The injury recovery was really more related to my running, but I had been thinking about taking a week off for some time to give my body a break. I am glad to be back at it!
Workout B today, deloaded due to the break I took.
Squats: 5x5@90 lbs. These were a little tough, but felt pretty good.
OHP: 5x5@45 lbs. These were easy and I probably could have done 50 lbs, but decided to stay at 45 to ease back into things.
Deadlift: 2x5@115 lbs. These felt almost as tough as 135 lbs felt last time I did this workout, so I'm glad these were deloaded.
Accessories:
Calf raises (BW), Lunges (BW), Good mornings (45 lbs)
Cardio:
45 minutes on the treadmill0 -
AbsoluteTara79 wrote: »I was excited to hit the gym today with my new Inov-8 fast lifts. I was totally skeptical that special shoes were even necessary...but I can see how much more stable they feel.
[...]
Total weight lifted = 10,795 lbs. << Thank you new app for this.
Had the same feel when I first bought my Nike free's (transitioned from my running shoes, ha!) and just a few weeks ago here with my crossfit Nanos. The right shoes certainly make a world of difference. Innov-8 are minimalist shoes, right? I considered looking into those or vibrams or skeletoes for a while.
Also, what is that new app you speak of? I know fitocracy gives me a weekly total, but I can't recall being able to see a total for specific workouts! haha
Inov-8's have a line of minimalist, crossfit, and squat shoes. I got the squat shoes that are totally flat/hard-soled with a bit of a lift.
http://www.zappos.com/inov-8-fastlift-335-pink-purple-blue
The app I'm using is called "Strong" - it was probably the 3rd or 4th app I test drove. I'm pretty happy with it!0 -
Sprint day! 30 Seconds sprints 60 seconds walking total distance of 3.42. That's 0.11KM more than last week. So I am happy with that. It did however totally gas me. It took me almost 10 minutes to walk back to the office and I dawdled hardcore getting showered and changed. I don't wanna work this afternoon!0
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Thank you all for the kind words. Made it to the doc yesterday and he prescribed some meds + massage (yeah!). He also said not to stay down for too long, get in lots of walking to keep things moving. I will be taking his advise tonight and walking while my 5yo is at dance. The weather here is amazing today, cold BUT sunny. Cant wait to get out there and enjoy it.
Will still be "checking in" to see how everyone else is doing. This group is AMAZING!!!0
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