Daily Chat Thread
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Hey everyone. I have been lurking here a bit but I have been mostly off the wagon so not contributing. I weighed myself on Friday morning and I have hit 160lbs so I am pretty horrified with myself. Now I am back to being determined to lose this excess fat. I WILL lift 3 times a week and I am getting back into running. Sexy body here I come!!
Jo, that really sucks that you are still suffering. I hope you get some good stretches/exercises from your PT to work it out.
Dawn and Love your numbers are incredible. Congratulations on hitting 100lbs Dawn. I have only recently added bench press into my routine and I suck at it. I wanted to ask for a spotter in the gym the other day but I was embarrassed that I needed one to bench press 27.5kg (about 60lbs).0 -
jo - I hope you start feeling better! It's so hard when you're injured and you just want to be able to do things the way you use to be able to. Stay with it!
Dawn - Looks like you are doing good with figuring out Stage 2! The db 1 point row is awful. I'm going to fall and hurt myself doing those I think. I did find for me at least the heavier weight actually helped and wearing my lifting shoes was a ton better than regular tennis shoes. I'm going to be changing shoes quite a bit during this workout, ugh...
Yesterday I practiced Stage 2 exercises with someone form checking me.
FSPP @ 30lbs - I have ZERO flexibility in my shoulders apparently, so I started with a low weight, can probably up this a bit, but I'm going to need to take this slow and work on my shoulders in order to get proper form
Static lunges and bulgarian split squats are really awkward - I'm going to have to practice these before adding weight. I think the bench might be too tall for me
Lat pull down @ 40 lbs - can go heavier but I was having problems finding my spot on the bar. Once I got that down it was smooth sailing.
Prone cuban snatches @ 7.5 lb dbs - so awkward - def not my favorite but I found them quite difficult even at a low weight so obviously I need to be doing it, probably has a lot to do with my shoulder flexibility as well
Wood Chop @ 20lbs - I really like this! I think I'll be adding this in to my old routine when I'm done with nrolf4w
I added a bench press in yesterday and was able to do 5 @ 65 and 2 @ 75 so I'm happy with that! I'll be adding these in because I miss them along with regular old squats because I'm a glutton for punishment.
This is going to be interesting! I think I'll end up liking stage 2 though
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DouMc - I started trying bench when I first joined the gym (though I'd done it before, many moons ago, hehe). When the PT gave me the tour and first free session, I struggled to lift the bar. That was at the end of October. During NROLFW, I've done bench and dumbbell bench as accessories because I kind of like the lift and didn't want to just quit after the 12 weeks on SL where it's one of the main ones. I also go at 11 pm so not always people around and it was pretty empty last night. I just know if I can't get it all the way up there is the lower spot to rack (and I don't use clips in case of needing to bail that way). I have once, since joining, had 1 person offer a spot but I didn't need it at the time. She was nice though.
Smallc - Overall, stage 2 doesn't look too bad though I haven't done anything in correct order and I haven't attempted the trio of crunches and such as I don't wanna. I will during the 8 weeks but not going to on my messing around in the gym time. I did feel ridiculous trying to balance on one foot while doing the row and I'm sure I will be someone's weird person at the gym story because of that. It might just make me appreciate the pendlay rows from SL a little more, lol. I will like some of the lifts for sure. Some I'll be sad when the 8 workouts end, the others I will rejoice (seriously, why all the crunches *grumbles*).
Cardio - Couch to 5k, Week 4 Day 2
Not bad. Still tough, especially near the end but I make it through the jogging each time and part way in the cool down it's like "is that all?"... Though would be better without the cramps, bleh. Now to curl up, maybe eat and get ready for work.0 -
Thats a good idea about leaving off the clips in case of failure. i think I will do that in future. I just felt that I bailed a rep or two earlier than I had to because I was afraid of failing and having to shout for someone to help me!
Is week 4 when you do 5 minute and 3 minute runs? I finished C25K ages ago and when I run by myself I can run for up to an hour (if i'm in the mood) but I am really really slow. Last week I joined a work mate who is doing C25k and the 5 minute intervals nearly killed me! I think it was because we went much faster than I normally go but I was dying by the end of it! I definitely need to work on my speed!
The row on one foot (can't remember what its called) is really hard but I actually found it easier with a heavier weight. Keep at it, you will get used to the movement.
Small, I could never do the FSPP because I don't have the flexibility to hold the bar properly. Instead I did a set of front squats using a cross arm grip and then did a set of overhead press using the same weight. I'm sure I missed out on some of the benefits of the exercise but it was all I could do.0 -
Yeah. Week 4 is 3 minute jog, 90 second walk, 5 minute jog, 2.5 minute walk. Still can't imaging the 20 minute jog at end of week 5, but I'm going to do week 4 at least 5 days as I'm taking 3 days off soon.0
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You guys, I am such a moron. I have been doing my Supercharged Hypertrophy complexes all wrong :P When it said 5 reps of each of three exercises, I thought you did one of each exercise, then repeated five times to complete a set. No no no. I'm supposed to be doing 5 reps of exercise one, 5 reps of exercise two, and 5 of exercise 3. Duh! Only took me until Hypertrophy 3 to realize this!
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Pudding, that confused me LOL (but I've also been cutting back on my coffee, so my brain may still be muddled
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With the complexes, isn't it all 3 exercises done together in one fluid-ish motion (eg, I do clean, squat & press) which is 1 rep. Then do that for however many reps(8 in H1, 5 in H2) = 1 set. Did that make sense?? lol
In other news, sleeping is happening in this house more. I've re-structured my work days around workouts and I'm lifting more. Funny that lol
Easy-ish 4x4 straight pull-ups yesterday, which makes me very happy. Am up to 3x8 chin-ups, so very close to my 10 reps by my birthday goal.
No walking group this afternoon due to buddy having sick munchkins
But that's okay. I need to clean the house anyway lol
I did a naughty thing and lifted today as well as yesterday because we are leaving for the Easter weekend on Thursday night and I've managed to volunteer for the kid's swimming carnival that day, so I'll be on my feet all day and completely shattered for the 3 hour drive interstate. I'll get my 3rd lifting session in on Wednesday.
This weekend is all about family and chilling out. Staying at my brother's farm house while he's working (gotta love family with extra dwellings lol), and I think there will be jet skiing and kayaking involved somewhere as well as lots of yummy food. We don't do chocolate or the Easter Bunny, but we have some friends coming with us, so we're doing a little egg hunt for their kids - my two will enjoy pretending as they help them search for the eggs
Must remember not to put anything too close to the fence where the alpacas are...
And then!! Come home and pack for our holidayyyy!!!!
Yay!!
And somewhere in there work out when the hell I'm going to get a birthday party for the boy organised... I promised them both parties this year. His is going to be a logistical nightmare, but we'll manage it, I hope!
Okay, that was my long-winded essay for the week.
Be good, eat well and throw heavy things around
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Dawn, the 20 minute run is hard but it is doable. And when you are finished you will be amazed at what you can achieve!
Pudding, I haven't gotten to hypertrophy yet but now I am confused about what the complexes are, I would have thought that the way you did it originally was correct. I have never done complexes though so I don't know.
Dna, sounds like you have some fun times ahead. your easter plans sound great. I also have to lift two days in a row because we are going to visit the in-laws straight after work on Thursday and I agreed to go running after work on Wednesday with a friend so my plan for the week looks like lifting Monday and Tuesday, running on Wednesday, eating on Thursday (
), horse riding on Friday and lifting on Saturday. I will also try to get in either a hike or a run at the weekend. 0 -
Everything I've looked at online shows complexes as being done this way; If you are doing a deadlift, row, and then overhead press, you do all your reps of the DL, then all your reps of the row, then all the reps of the OHP. Take a little break, do another set. I had been doing one DL, one row, one OHP. Repeat five times or however many times the reps were, then break, then set two.0
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Good lifting, ladies!0
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For everyone that has done a static lunge with rear foot elevated (or split squat with rear foot elevated) I'm curious where in your legs you feel that move the most?
I was playing around with it yesterday, did all 10 reps and it was really hard, but I noticed that the part of my leg that got tired first was right above and around the knee (not the actual knee, I wasn't having knee pain) but I didn't feel it in the rest of my leg. I was wondering if that is normal or if my form was off and I needed to concentrate on using a different muscle when I do those.
Thanks!0 -
Ooh I'd been doing the same thing for complexes! Will you look at that. I wonder if that's a common misreading?
Ah well lol It still kills whichever way you do it Will do it the proper way next session
Small, I had to do one to see (feeling DOMS today, so may be off lol). I feel it where you mentioned, but also my butt and thigh - too early for proper terminology, sorry guys
That could also be my soreness talking. Yesterday was front squats and Bulgarian split squats, ie everything about my legs hurt lol 0 -
Thanks dna! I was just worried that I might be doing it wrong since it seemed like a strange place to be getting sore. I've never done them before and they take a bit of getting use to. I'll try and see if I feel it elsewhere next time as well. I hope your legs feel better tomorrow, at least it's a good hurt, right? 0
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Hey ladies! you're all doing great!
Pudding-good to hear from you! Those complexes sound to me like super sets. You do all the reps then right away go to the other exercise and do those reps. Are the complexes supposed to be different? You guys will figure it out
Dou-good to hear from you! I'm up to about there weight wise too, and I have been watching and lifting consistently
. You'll do great though! You know what to do
Beeps-doing great!
DNa-great weeken and then holiday!! Good season! Lifting and planning and soon vaca!!
Love-you're killing it! strong lady!
Dawn-you too! You're doing great!
Bbc-good to see you. High reps exhaust me, dripping with sweat by the end. But good to mix it up!
Sam-sorry your little one is sick again. But good job getting your workouts in around life.
Small-Youll like stage 2. I hated the split squats initially, but they did good things for my legs!
Jo-sorry you're struggling with limitations. but hopefully the physio advice will pay off and you'll overcome these areas? Kind of cool about lunch/tea!
My new gym is open and empty!! I know it won't last, but I'm so happy! Love all the new equipment!!
I did real squats, in a cage, with a barbell today!! Haven't been able to do that in too long, and it showed. My form was bad, not deep enough and my right knee (injured back in December) wasn't too cooperative. I didn't trust it, felt like it would buckle on me. I deloaded all the way down to 75lbs and still felt wobbly. I wanted to quit, but need to put in the time to rebuild that lost mobility and strength. Sigh.
I added the incline leg press again and really like this lift. I used to be so afraid of the upside down position, what if that weight platform came down? But now I like it and want to increase weight on there, compensate for my knee too
Isohold hip thrust-60 seconds at s time. Ouch!!
Anyway, hope fr a busy weekend away at volleyball tournaments in a beautiful mountain town 2.5 hours away. Great time, but no sleep. Looking forward to more sleep this week!
Take care all and keep lifting!!0 -
Smallc - Will let you know when I start stage 2 (around the 4th). Hard to say during this last week when I was trying them as my legs didn't get any time off between work, lifting and C25K.
Julie - Yay for new gym!
Tonight I just messed around at the gym and tested squats to see if I could get close to body weight. During stronglifts I made it to 150 but had to cut back after that as right side of back acted up, then transitioned to NROLFW. I was tired after work but the lifting went pretty well. I'm going to have 3 whole days off from work, lifting and calorie counting now. Looking forward to this break but it's already 1 am and I have to meet grandparents at airport before 9 am, dealing with rush hour traffic to get there, so it's going to be one long first day. Oh well, still can't wait. Definitely need a little break.
Random Workout
Squat: Warmup for a few sets then 1x5 @ 95, 1x5 @ 115, 1x3 @ 135, 1x3 @ 145, 1x3 @ 155 and 1x3 at 165. I made it but oh was it hard to get up each rep on the last two sets. Won't be doing many reps at those weights but that's okay.
seated row 3x8 @ 70 - weight from end of stage 1 still feels heavy
pendlay row 3x5 @ 95 - pondering if I'm setting them up too low, hmmm
deadlift 1x5 @ 135 and 1x5 @ 185 - tried the heavier set just for fun but was hard to get all 5 reps
leg press 3x8 @ 110 - added a little more this time
good morning 3x10 @ 45 - not sure about adding weights yet so did extra reps
Now to finish getting everything ready and try to get some sleep. I won't be online as much though will have my little tablet to use while I'm away. Just 3 days but well needed mini vacation. Happy lifting everyone!0 -
Man, I could have sworn I posted in here yesterday but my response is nowhere to be found! smh
Julie, slow and steady wins the race! Try not to psych yourself out regarding your knee. It'll feel better before you know it!
Jo, I'm sorry that you're limited right now. I know how frustrating that can be! Are you using the foam roller too? I've gotten back into using my roller and, man, does it make a difference!
Yesterday's workout:
Squat: 140 - and I didn't even have to take 3 minute rests! Woo!
OHP: 5,5,4,5,4 at 65 pounds. I actually sulked during my 5-minute rest after failing in the 3rd set. LOL I knew that I wasn't going to get all the reps out at this weight, especially since 60 has been so hard. But to only miss 2 reps was enough reason to feel good about this.
Deadlift: 4x5 @ 175 pounds. My hands said NOT TODAY! I did the first two reps with a mixed grip, third regular and fourth mixed. I tried to do the last rep with a mixed first and a regular after and I just couldn't get the bar up. I was afraid that I would drop the bar if I did get it up.
So, I'm not sure what to do outside of working on my grip strength. My legs are good for this weight but not my hands. 0 -
lovetowrite - did you watch BroScience's new video (on youtube) on deadlifts?!?!? Came out yesterday. HILARIOUS!0
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Julieboolieaz wrote: »Hey ladies! you're all doing great!
Pudding-good to hear from you! Those complexes sound to me like super sets. You do all the reps then right away go to the other exercise and do those reps. Are the complexes supposed to be different? You guys will figure it out
Dou-good to hear from you! I'm up to about there weight wise too, and I have been watching and lifting consistently. You'll do great though! You know what to do
Beeps-doing great!
DNa-great weeken and then holiday!! Good season! Lifting and planning and soon vaca!!
Love-you're killing it! strong lady!
Dawn-you too! You're doing great!
Bbc-good to see you. High reps exhaust me, dripping with sweat by the end. But good to mix it up!
Sam-sorry your little one is sick again. But good job getting your workouts in around life.
Small-Youll like stage 2. I hated the split squats initially, but they did good things for my legs!
Jo-sorry you're struggling with limitations. but hopefully the physio advice will pay off and you'll overcome these areas? Kind of cool about lunch/tea!
My new gym is open and empty!! I know it won't last, but I'm so happy! Love all the new equipment!!
I did real squats, in a cage, with a barbell today!! Haven't been able to do that in too long, and it showed. My form was bad, not deep enough and my right knee (injured back in December) wasn't too cooperative. I didn't trust it, felt like it would buckle on me. I deloaded all the way down to 75lbs and still felt wobbly. I wanted to quit, but need to put in the time to rebuild that lost mobility and strength. Sigh.
I added the incline leg press again and really like this lift. I used to be so afraid of the upside down position, what if that weight platform came down? But now I like it and want to increase weight on there, compensate for my knee too
Isohold hip thrust-60 seconds at s time. Ouch!!
Anyway, hope fr a busy weekend away at volleyball tournaments in a beautiful mountain town 2.5 hours away. Great time, but no sleep. Looking forward to more sleep this week!
Take care all and keep lifting!!
Thank Jullie. Been there with losing the strength, it does come back. Tonight I ahd to work through some pain, and it turned out to be a very bad idea.0 -
I had a thoroughly lazy weekend. My brain is already on vacation. I paid for it today. I'm starting to think that my assisted chin-ups should be in the beginning of my workout. I had it all the way up to 135 and could only do 8. I had to bail on the last set. I was winded, sore, shaky, dizzy, the seven dwarfs of pain. (ok 4 dwarfs)0
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beeps, I saw it on my Facebook feed but haven't watched it yet. I'm going to watch it in a few.
Today's workout: NONE. I needed some sleep so I opted to get that instead. Back at it on Friday. I'm off from my 2nd job on Thursday so I'll be well rested.
Dawn, have a great vacation! I forgot to say that yesterday.
Haha @ the dwarfs of pain, Sam!0 -
Just watched the video and it was hilarious! The mixed grip is the only one that matters! lol0
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The mixed grip *is* the only one that matters, ha ha ha ha ha ha.
Also, I really had to decide, today, whether to do my deadlifts or just do a bunch more arm curls, ha ha ha ha ha.
Okay, I did my lifting. BOOM!0 -
Love and sam-I'm trying to decide btw pushing my knee further and babying it a bit so as not to reinjure it. I waver between the 2 ideas...leaning toward babying it. Pain and wobbly feel... Makes me fear it'll buckle again
I tried to do lunges on 2 bosu balls..and my knee said nope! I just did them on the ground instead, more safe. Sigh. I guess I heal more slowly at 45? Annoying!
Beeps-I've been trying to teach my cat to high 5 all week. Love that video of theirs. I'll look at this one too!
Love- you're strong my friend! And a rest day is good too!
Sam-I noticed that too lately...my assisted pull ups are good one day, and junk the next week. Wonder if it has to do with the order?
Dawn-congrats on your squat numbers! Woohoo! Enjoy your minivaca !!
I'm doing well. Added back cardio this week, even did the rowing machine last night! feels so good to lift in my own gym again! Did I mention it's been mostly empty every time I've gone? Love it so!! Know it won't last, but enjoying it for now!
Weight is coming back down. I think it was the added fiber...psyllium husks evidently don't agree with me. I feel good now and hope to make some forward progress this week! I'm up 5 lbs from when I started mfp in June/July 2014. I'm smaller, but heavier. I haven't made any visible progress in months. Hope to get that improving too! 0 -
Oops, wrong bro group there beeps! I was taking about this video http://www.techtimes.com/articles/40901/20150319/bro-cats-coolest-chill.htm. Heehee.0
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Funny stuff. I've been trying to do better lately. I got to the gym Tuesday to lift, Wednesday Zumba, Thursday Lift. I also readjusted my goals. I went back to a slight deficit, but I'm back to giving myself the 300 credit for lifting.0
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Julie, you don't look like you're in your 40s at all!!!
I went for a walk/jog today, which I haven't done since the fall. But even over the winter, on the treadmill, my knees for quite sore whenever I'd try running. I think the single leg RDL and step ups have helped though, cause today my knees were totally fine. So nice to get out into the sunshine and fresh air; I may do it again on Saturday
Third lifting session of the week tomorrow and then I can enjoy a slice of my homemade lemon meringue cake at my family's Easter dinner 0 -
Morning!
Julie, definitely go by what your body says. I hope it feels better soon. And I'm sure your progress will get back to what you want it to soon enough!
Sometimes we all need a reset, Sam. It sounds like readjusting your goals is exactly what you need. Continue to kick azz!
Pudding, lemon meringue cake sounds divine! Yum! Enjoy it and Happy Easter (to all who observe) and Happy Passover (to those who observe).
No workout again for me today. I really needed the sleep. I was off from my second job yesterday but then my almost-22-year-old daughter had me running around and I felt like I had worked anyway! lol So, another sleep day. I also need to invest in a good multivitamin. I'm fairly certain that I'm not getting what I need via food. That is still a work-in-progress.0 -
Cardio today: C25k Week 4 day 3 (of 5)
Not bad since I didn't do anything on my three day vacation except a little light walking. Still tough on that second 5 minute jog but after it seemed easy. It was a bit chilly today at park and rained at the very end of the walk.
Tomorrow after work I start Stage 2.0 -
Hey all, I just finished my night shifts for this month so off to bed shortly. Not managed to lift since start of the week but have gotten 2 x cardio workouts in. Hoping I feel energetic enough to lift after I sleep as otherwise it'll throw out my plan for next week. Gotta make sure I do something to address the magnum icecream and chocolate I consumed to get me through last night....
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Considering I had a rough shift at work that included a monster of a headache, the gym turned out not too bad. I'm officially on Stage 2. Workout A is pretty easy and I don't mind any of it but there are no crunches, so that helps. Not too much moving around either as the grouped lifts were easy enough to do near each other based on gym layout. We'll see how Workout B goes on Tuesday.
Stage 2 - A1
front squat/push press 2x10 @ 55 - My left shoulder wasn't a fan and the last reps were tough but made it through. The hold is a little awkward since I'm using overhead press stance and squatting but making it work.
step-up 2x10 @ 20 with short step - went back down to 20 since had a break from them after stage 1 and it was easier to pick a mid-way weight to use the dumbbells for both exercises.
db one point row 2x10 @ 20 - balance is fun on that one, left side struggled and I'm glad I was hiding in the stretch area though still think a guy wondered what I was doing.
static lunge 2x10 @ 30 - used 2 risers for the step and just did the small bar that weighs almost nothing and 30 lbs from the class area.
push-up 2x10 from the step with 2 risers, or well, 4x5 as I had to take breaks after each set of 5 for just a little bit but the step is lower than even my bench attempts in stage one, so getting closer to on the ground ones.
cable wood chop 2x10 @ 12.5 - still not sure on these 100 percent and did them first instead of plank but it's close to the stretch type area so they go okay together.
plank 1 @ 50 seconds and 2 sets of 30 seconds - forgot timer in locker so had to watch the time on my iPod during songs, so it's not exact.
Extra:
shrug 3x10 @ 25 - not bad
assisted chin-up 3x8 @ 13 - barely could make it through them but slight progress.
Now to make frosting for carrot cake and get some sleep. mmmm0
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