Workout check-in - May-king big changes this month
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I had a lazy morning of relaxing as I get 2 days off from work but then it's 6 day work weeks for a couple of weeks. So, I rested all morning and didn't jog until afternoon. Still got it done and now I can work on things around the house since the end of the month will be here soon and I haven't packed anything.
Cardio Day
Jogged 28 minutes for C25k Week 7 Day 2 and some walking as well. One more 28 minute jog to go, then it's 30 minute jogs next week. It's tough during as I want to walk at times but I push through and am always glad.
And welcome to all the newbies! Seems like we have an influx of people starting out with SL so hope to see posts in here.
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I have slept poorly, had a couple of migraines, binge ate grossly and generally am not happy. I slept in and skipped my workout (the one that I rearranged my whole week so I could do it and still get plenty of rest for my 5k race on Saturday). Finally decided that the least I could do was use that food to power through a workout before getting the kids. So I loaded up on preworkout and did Squat and Bench day 3
Squat 135 lbs x 3,140 lbs x 3, 150 lbs x 3
Bench 60 lbs x 3, 80 lbs x 3, 90 lbs x 3
Then WOW for SISM took me 9 minutes even and let me tell you, burpees +migraine+binge eating+2 scoops of preworkout does not make for a happy me. Blah.
I think I am going to set my calories to maintenance for a week. Just to try to balance myself out.0 -
Ladies rock!!
I am beginning to love my 4 am workouts, rather than 4 pm!
I am progressing - albeit slowly...
This morning:
Squat = 95 lbs.
OHP = 50 - Looks like I am stuck here forever! Why is it so hard???
DD = 120 lbs. (I re-watched the videos, and find that it is now surprisingly easier to lift!)
Interval Training = 10 minutes
Tomorrow is Ab Ripper X and Cardio day...whew!
Question: I find that I am more ravenous on my lifting days as opposed to my cardio days. Is that weird? Am I the only one?
Lift on, ladies!!0 -
Ladies rock!!
I am beginning to love my 4 am workouts, rather than 4 pm!
I am progressing - albeit slowly...
This morning:
Squat = 95 lbs.
OHP = 50 - Looks like I am stuck here forever! Why is it so hard???
DD = 120 lbs. (I re-watched the videos, and find that it is now surprisingly easier to lift!)
Interval Training = 10 minutes
Tomorrow is Ab Ripper X and Cardio day...whew!
Question: I find that I am more ravenous on my lifting days as opposed to my cardio days. Is that weird? Am I the only one?
Lift on, ladies!!
I'm more hungry the day after a heavy lifting day. I'm ok on the day I lift, but the day after I turn into a bottomless pit. I'm worse the day after deadlifts (workout B ) than I am after Workout A.0 -
I ran 0.17 miles at lunch. My legs were like 'nope, not happening lady.' I ended up walking 2 miles instead. I'm thinking it has to do with the bike-to-run brick I did yesterday.
Did workout A after work today.
Squats 5x5 at 160#. The last set almost didn't happen, but I got it.
Bench 5x5 at 115#. These were kind of ugly. For the spring into summer challenge, I decided to do 1000 push-ups. I think that made bench press so awkward. I'm doing more push-ups throughout the day and went into bench with a somewhat tired chest.
Row 5x5 at 80#. Felt good enough.0 -
Cleaned like a crazy woman all weekend (lots of Spring type stuff) but finally got a workout in, planning on Fri. for the next one.
Workout A (Wed)
Squats 2 x 5 - 175
Squats 5 x 5 - 200
Overhead Press, Barbell - 2 x 5 - 70
Overhead Press, Barbell - 5 x 5 - 80
Pendlay Row - 2 x 5 - 80
Pendlay Row - 5 x 5 - 120
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I'm more hungry the day after a heavy lifting day. I'm ok on the day I lift, but the day after I turn into a bottomless pit. I'm worse the day after deadlifts (workout B ) than I am after Workout A.
yeah, that's me too. the deadlift hungries especially. always takes 24 hours to take hold.
i had a sucky day at the gym. i rode to work and rode home so clearly the only thing wrong with me after yesterday's skid-out is bruises and scrapes. but the location they're in makes for suck. i did half-assed squats (badly; extremely badly) with 65 and 75 pounds, 3/4-assed overhead presses with 30. and no deadlifting to speak of at all. i did try one with 25lb plates on the 30lb bar, but my entire subconscious is so terrified of banging that knee that my form was execrable. plus the knee itself may not be as robust as the squats gave me reason to think.
i gave up out of embarrassment as much as from fear. i was lifting in the demoralizing gym where nobody ever uses the rack so it keep drawing me back. plus it's right there on my way home compared with being a mile past it. but it's just a small space jammed full of extremely nice but extremely young and macho and tight-knit guys. they're far too sweet and beautifully-mannered to judge me, but i feel much more inadequate there than in the big soulless place. to be honest, my mile-wide defensive streak actually prefers the rowdy and self-absorbed and selfish riffraff in the other gym that the yuppies go to.0 -
Ladies rock!!
I am beginning to love my 4 am workouts, rather than 4 pm!
I am progressing - albeit slowly...
This morning:
Squat = 95 lbs.
OHP = 50 - Looks like I am stuck here forever! Why is it so hard???
DD = 120 lbs. (I re-watched the videos, and find that it is now surprisingly easier to lift!)
Interval Training = 10 minutes
Tomorrow is Ab Ripper X and Cardio day...whew!
Question: I find that I am more ravenous on my lifting days as opposed to my cardio days. Is that weird? Am I the only one?
Lift on, ladies!!
I'm more hungry the day after a heavy lifting day. I'm ok on the day I lift, but the day after I turn into a bottomless pit. I'm worse the day after deadlifts (workout B ) than I am after Workout A.
That is interesting, indeed!
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Question: I find that I am more ravenous on my lifting days as opposed to my cardio days. Is that weird? Am I the only one?
I'm just always hungry, but for some reason running takes it out of me more than anything else. Heavy deadlifts are pretty taxing but not quite as bad as a 30 min run. And the cardio hunger is almost instant, too... lol
So today was Snatch skillwork, front squats and one of the longest grinders ever (and this phase rarely has time caps, so you just gotta suck it up and finish it off O.o)
1A) Snatch push press + snatch balance + 3 overhead squats complex
75, 80, 85, 90lbs
2A) Front Squats
105x8
115x5
125x2x5
3A) Grinder for time [19:10]
- 8x10m sled push w/ 45lbs
- 600 jump rope singles (UGH!)
- 30 Knees to bows
- 15 1-arm DB clean and press / arm w/ 30lbs
- 4x10m sled push
- 300 singles
- 15 K2B
- 8 DB Clean & Press / arm
Fuuuuuuuun times. I'm also at 92 pull-up negatives as of this morning (on 750) for the SISM Goal #1. Should be past 105 tonight. I might push to 120 (Do a few actual "working sets") tonight just to actually REST it tomorrow. I also need to spend some time on moooobility. Which is great cuz theres a mobility WOD 14 days challenge going on! You guys should check it out:
https://www.youtube.com/watch?v=G-zG-4vFU7w 0 -
I am suuuuuperhungry the days after lifting. Like today!0
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I had the crappiest workout ever yesterday. It was the strong lifts B workout. I just started so this is literally week 1. Lets see my form on my dead lifts was crap. I couldn't sit back or as the very helpful spotter/trainer/do gooder said "drop my butt down low", I also couldn't get down low on my squats either. I don't know if it was just soreness or inflexibility. Anyway, I didn't finish my squats I was so discouraged, I couldn't finish my overhead presses (just the bar) and I can't get my hips lower than my knees. I felt like crying. I still do, but I will not give up. I will watch some more videos, do some stretches to help my flexibility and try again tomorrow. And I thought workout B would be the easier workout. SMH.0
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niknakmac123 wrote: »I had the crappiest workout ever yesterday. It was the strong lifts B workout. I just started so this is literally week 1. Lets see my form on my dead lifts was crap. I couldn't sit back or as the very helpful spotter/trainer/do gooder said "drop my butt down low", I also couldn't get down low on my squats either. I don't know if it was just soreness or inflexibility. Anyway, I didn't finish my squats I was so discouraged, I couldn't finish my overhead presses (just the bar) and I can't get my hips lower than my knees. I felt like crying. I still do, but I will not give up. I will watch some more videos, do some stretches to help my flexibility and try again tomorrow. And I thought workout B would be the easier workout. SMH.
Hang in there and keep working on it - you'll get better with more practice. I have to constantly de-load and check my form. It's frustrating sometimes, but the benefits overall outweigh the negatives by far!
And @bepeejaye - I'm always hungrier the day after lifts than I am the day of. Running makes me want to eat a whole horse for dinner.
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Last night I went for a 2 mile walk - today I'll force myself through my lifts (this evening). Still feeling super body-tired, but I'm trying to hang in there and do what I can. I know it will pass. I'm still considering a week-long lift break, but I'm too scared to commit to that thought LOL.0
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Lunges 5 x5 @50 lbs; Goblet squats 2 x 5 @ 35 lbs.
BP. 5 x 5 @ 62 lbs. Triumph!
Row 72 3x5. Terrible form. Will try at 72 lbs again.
Plank 3 @ 40 seconds0 -
Squat 120 3x5 125 2x5. 125 was a little tough but I'll kill it next time.
OHP 60 5,4,4,4,3 it was hard today but there was also a guy bothering me during it. More in the "so there was this guy at the gym" thread.
Deadlift 160 2x5 one set sumo. I think I like sumo better. It helps me keep my back straight. I have long arms and longish legs so I think the physics are just better.
Then I finished the SISM challenge with the kettle bells. It was fun but I had that feeling of having to burp during it so that made it less pleasant. Sorry if that was TMI.0 -
Still in deload after time off.
Squat - 5x5 at 130. These felt hard, but form and depth felt good. I even hit the safety on one rep near the end. Oops. I normally only do that on warm ups with the empty bar. I will go up to 135 next, just to save on plate loading :P
OHP - 5x5 at 45. These were easy, so I made sure to concentrate on bar path and proper lock out. Up to 50 next time.
Deadlift - 1x5 at 155. These felt good and strong. I will do 165 next time.
Assisted pull ups - 8,8,7 at 35 lbs assist. Really struggled with that last rep. I hope to get 3x8 next time.
5 negative pull ups.
Had a killer derby practice last night. Training decided that we needed to work on upper body strength. So we did push up to planks, downward dog push ups, and a pyramid of 25 crunches, 25 push ups, sprint a lap, 20 crunched, 20 push ups, sprint a lap, down to 0. I did push ups from my knees for that one. Then got to finish with shuffle burpees on skates followed by more sprinting. I am sore from head to toe :P0 -
niknakmac123 wrote: »I had the crappiest workout ever yesterday.
i know that feel. i've had times when i've left the gym really soaked in discouragement and splattered with big sad-feeling globs of i-suck.
keep doing it. never let just one workout discourage you on the bigger picture.0 -
I've been busy at a convention for 2 days, and I got one more day left. I juggled my lifting days so I only have to lift once and man, I'm tired. I've been running around for 2 days with camera equipment and heavy purchases. My back has been cracking all day and I've been feeling stiff and awful.
So accessory work then!
Front Squats 3x5 45lbs, 1x5 65lbs, 1x3 95lbs - I was so stiff so these were ugly. I had to use straps to hold the bar higher for my wrists.
Pull up Negatives with assistance band - until I gassed my hands
Hip Thrusts 2x5 45lbs, 1x5 60lbs - i need a shorter bench to lean on. and padding for the bar. I'm entertained by the butt pump on these after.
Sumo Deadlift 5x5 135lbs - I usually deadlift conventional and I've wanted to play with sumo deadlifts. These feel like I'm not even moving the bar that far up. Messed around with foot and hand placement. I'm not sold on these yet, my legs bend weird and the lock out feels weird and the tougher.0 -
'(è&'!(èè§y&)ç'è§!ççé'§(ç"é'!!!!!!!!!!
I really thought I would finally be able to do the 5x5 starting weight OHP of 45lbs, but failed yet again.. I really don't know what to do with them. Try the 45 lbs every time again? Because even just 10lbs lighter and I can do them easily.. Any advice on this??
Squats: 5x5 83lbs. These went okay but felt suuuuperheavy. The bar is also kinda starting to hurt on my neck/shoulders.
OHP: 2x5 45lbs (though not very pretty) and 3x5 33 which was too easy, but there were no other plates available..
Deadlift 1x5 77lbs. Superdupereasy. Felt good and strong!
I'm now doing Stronglifts for 3 weeks. Feeling of getting stronger? Yes. Noticing any changes of my body? Nope. Not that I really mind. I know it can take quite some time.
When did you guys started seeing you were firming up/losing fat/noticing more muscles etc?0 -
@MalineVD - Everyone is a little different on both accounts (the results and the OHP). I could do the bar in OHP after not long on SL back when I was doing it, but I had been lifting cases of water, random totes people stack taller than me and such at work for a couple of years. I stalled after a bit and want to work towards 75 once I get back to a program like SL but the prior work and such helped for me to do the bar and even 50 after just a couple of weeks. And for changes in my body, I started out obese and just am now getting close to the overweight category for my height, so the visuals over the months I've been lifting are probably easier to see than someone else. Then again, people at work (coworkers and customers) noticed my weight loss before I felt I saw any noticeable changes, so it depends on who is looking as well.
My workout - Late night and long session at the gym. Had today off from work so that was nice but also spent a long time at the computer working on things. I ended up doing 15 minutes on the treadmill as a short warm up, just walking since I hadn't done as much moving around beforehand. Made it through last day A for stage 3 and didn't skip things this time though I wanted to a little bit. Too bad some of the things I don't care for are in most of the stages, lol. Still will be nice to do front squat/push press again on Tuesday when I start Stage 4.
NROLFW Stage 3 - A4
warm up squats 3x5 @ 105 - not bad, I'm slowly increasing but only 3 sets keeps it easy
one arm db snatch 2x6 @ 30 - same as before, I could have maybe done 32.5 but didn't feel up to trying 35 and the increment ones end at 27.5 then it's just 5 lb increases for the dumbbells
db one leg romanian deadlift 3x6 @ 30 - still struggle with the left leg
bar bent over row 3x6 @ 80 - so heavy that I barely manage the last rep
db one arm overhead squat 3x6 @ 12.5 and 25 - tried a slight increase, not bad though tiny bit awkward still
db incline bench 3x6 @ 27.5 - not bad, getting tougher but still went up fine
plank 1@75 and 2@60 - still don't like them
reverse wood chop 3x6 @ 15 - eh, okay
body weight matrix 1 round at just under 5 minutes. I suck still but it got better compared to the first attempt.
leg press 3x8 @ 180 - I was too lazy to take off the extra 45 plates so just left it at 4 of them and tried anyways. And I didn't adjust the seat and should have cause could barely move the thing with my toes to move the safeties but still managed.
good morning 3x8 @ 50 - same as usual
hip thrust 3x10 @ 30 - still a bit awkward but manage through
Now it's late and I'm not tired. Good thing I don't have to get up early for work or anything.0 -
Thanks for the encouragement ladies. I'm not giving up. I am going to figure it out!0
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'(è&'!(èè§y&)ç'è§!ççé'§(ç"é'!!!!!!!!!!
I really thought I would finally be able to do the 5x5 starting weight OHP of 45lbs, but failed yet again.. I really don't know what to do with them. Try the 45 lbs every time again? Because even just 10lbs lighter and I can do them easily.. Any advice on this??
If those are the only two weights available, I would do one of two things. Try doing 3 reps for 5 sets with the 45, then start moving up from there. When you can do 5x3, try for 5x4, then finally 5x5.
Or, take the 33 lbs and do like 5x7 or 5x8 and work up until you can do maybe 5x10 and then go to 5x5 on the 45.
Basically, if you can't change the weight, change the reps.0 -
@MalineVD I initially started with 28 for OhP and worked my way to 36 then stalled. A deload to 30 (app suggested weight...which was easy for me) and now working my way up. Like @mirrim52 said, change reps. Now I'm doing 34 at 5x8, when I get to 10 reps I'll move up to 36. For me even 1 lb can make such a huge difference! You're doing great, don't let it discourage you.0
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Did the Spring into Summer WOW just now. Ugh, I still hate burpees. But I got it done and feel pretty good now. I don't know how long it took me because I didn't time myself.0
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'(è&'!(èè§y&)ç'è§!ççé'§(ç"é'!!!!!!!!!!
I really thought I would finally be able to do the 5x5 starting weight OHP of 45lbs, but failed yet again.. I really don't know what to do with them. Try the 45 lbs every time again? Because even just 10lbs lighter and I can do them easily.. Any advice on this??
Squats: 5x5 83lbs. These went okay but felt suuuuperheavy. The bar is also kinda starting to hurt on my neck/shoulders.
OHP: 2x5 45lbs (though not very pretty) and 3x5 33 which was too easy, but there were no other plates available..
Deadlift 1x5 77lbs. Superdupereasy. Felt good and strong!
I'm now doing Stronglifts for 3 weeks. Feeling of getting stronger? Yes. Noticing any changes of my body? Nope. Not that I really mind. I know it can take quite some time.
When did you guys started seeing you were firming up/losing fat/noticing more muscles etc?
I agree with mirrim52 to lower the reps....play with the empty bar until you can get to 5 x 5 then you can move on. The OHP has been very challenging for me as well....I am stuck at 50, but hope to conquer this soon
Thanks for your responses. I just found it weird that, on my cardio days, where I expel about 700 cals in total, I am less hungry than on the days that I life (where I expel about 150 cals.)
I am off every other Friday, and today was one of those. I slept for 10 hours, and felt so refreshed at the gym!
Squat = 95 lbs. (I will stay here a while, to try and get lower, and use glutes rather than quads to come out of the hole)
BB Row = 70 lbs.
BP = 65 lbs. (making a bit of progress; will stay here a while making sure the bar hits mi chest)
Tomorrow...I ride.....aahhhh!!
TGIF ladies!!0 -
Last night lifts:
Squat: 2x5x45, 1x3x75, 5x5x115
OHP: 2x5x45, 5x5x75
Dead: 1x5x140
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Cardio Day
I should not jog on a hot day at 1 pm with no sunscreen. I had a hat but still. So hot and tired. Plus, I think I need to move glute/hamstring accessories to Saturday night so that I'm not trying to jog the next day. After the heavy leg press and such last night, it was a rough attempt. I almost didn't make it the 28 minutes as I nearly stopped jogging a few times, but in the end I powered through. Done with week 8 of C25k.
Now to get a bunch of stuff done and shower before work.0 -
holy cow you guys!! Where have I been - this thread erupted!!!
Been away for work so lifted Wednesday, ran around the city on Friday morning (4km including massive hills) - lifted this morning
Squat 5x5x140lbs
Bench 5x5x90lbs
Row 5x5x100lbs
Superset 5x5
Latpulldowns at 90lbs
Single arm row 25lb dumbbell
Single arm overhead thruster thing 25lb dumbbell
Single arm press 25lb dumbbell
Arnold press 25lb dumbbell
Prone Jackknife using swiss ball
Pushups using swiss ball
Yep -killed myself as last lift until I get back from Fiji in a weeks time!0 -
Hoping this might be one of the last or the last dumbell workout...
Squat 6x5x65
Bp 5x5x55
Row 5x5x40
All felt really good. About back to where I was before slight deload after traveling. Wishing I was was further along but have been appreciating the practice on form and hoping it will help/transfer well to the barbell.
Running is coming along. I've been adding a minute each week to my run walk intervals. This week was 3 minutes run 1 minute walk for 2 miles on the treadmill. So pleased to have no shin pain. Whoop!
Rack and barbell shopping tomorrow. Hoping to find something!0
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