Workout check-in - Juknow you got this!
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Yesterday's workout. Made the mistake of just rolling out of bed and working out. No breakfast. No warming up. Had an appt I had to get to in the morning so I just tried to get the workout over with first thing. Everything was heavy, and not in that good way.
Squats: 5x3 @ 115#
OHP: 5x3 @ 65#
Deadlifts: 0 @ 165# (couldn't even sort of get it off the ground, not even a little)
Aside from that horrific workout, now that I'm counting calories again the scale is slowly starting to move in the direction I want.0 -
Squat 5 day
130 lbs x 5, 140 lbs x 5, 150 lbs x 5
5x8 at 95 lbs
Felt pretty good, I am thinking about trying to find something more glute focused to add to my accessories now that the squat volume isn't killing me0 -
Workout A for me this morning.
Squats, 5x5@75 lbs. I repeated here because of the major DOMS I had from Tuesday still lingering. I will go up to 80 lbs next week.
Bench, 5x5@55 lbs. Deload due to my 2 week break. The app wanted me to go down to 50 lbs, but I thought 55 would be easy. Wrong! It wasn't super hard, but definitely not easy. I might repeat here next time, we'll see how 60 lbs goes.
Rows, 5x5@55 lbs. These felt quite easy. I did 3x10 RDLs with this loaded bar after the rows, and these felt good too.
Finished up with 25 minutes on the elliptical.0 -
Early day lifting for me. I have work now on Thursdays instead of having it off so this should be interesting since currently Thursday is freight day. I managed to get up and to the gym before 10 am, though had to spend a little time warming up before lifting since I didn't have the 6-8 hour work shift beforehand. Made it into stage 7 and I'm tentative to say this but to bad so far. I dropped down the weights cause anything above 10 reps is crazy, which helped me make it through the reps and very short rests. For the first time, I actually timed my rests with the timer instead of just glancing at the gym clocks on occasion. My arms are the only thing feeling it so far. They got tired the most during the lifts, so naturally I did a couple shoulder/arm accessories at the end. lol We will see how freight lifting goes tonight followed by how I feel tomorrow.
NROLFW Stage 7 - Workout 1
barbell squat 2x6 @ 135 - not bad, I might do the 8 reps next time
static lunge 4x16 @ 20 db - okay ish, used step from aerobic classroom (8 per leg)
push up 4x15 using bench - wasn't going to try on ground with 15 reps, struggled at the end
barbell romanian deadlift 4x15 @ 60 - fine on legs and such, arms got tired at the end
db bent over row 4x15 @ 20 - okay, just the lift in general gets tiring past ten reps
Accessories:
db overhead press 3x8 @ 15 - okay
db one arm bicep curl 3x8 @ 15 - figured since i had them for OHP would curl too
db shrug 3x10 @ 30 - felt heavy but managed okay
Now I'm going to finish eating lunch as I stopped and got a spicy chicken sandwich, then it's shower and get ready for work. Fun times. I didn't eat before lifting, though I had a trail bar right after cause hungry. I am a little hungry at night after lifting too but nice thing about hunger after morning lifting is I have all day and all my calories left still compared to after midnight and minimal calories remaining. Nice to mix things up a little.0 -
Workout B:
SQ: 85
OHP: 50
DL: 105 (3 sets)
Accessory:
Lat pulldown: 77.5 (3x5)
Bent knee bench dip (feet on floor) : (3x5)
Flies (Standing, arms raising to shoulder height on the side): 12.5 (3x5)
I'm new to SL 5x5, but not really new to lifting. I've had about a year off, due to some tendon problems that have since resolved... So, here we go! Glad to find this group!0 -
ElizabethKalmbach wrote: »Glad to find this group!
nice to see you here
i'm just kind of in a tailspin atm, and also back to a 1200 net calorie limit because the denial wore off and i'm really tired of these extra ten/fifteen pounds that have crept up on me since the winter. i have no idea how i even did it last year, eating 1200 and doing all that biking and lifting as well. not happening that way this year.
anyway. still in there swinging, kinda . . . however half-assedly. i did 2/3rds of workout a today at a heavy deload. i did squats at 55lb and rows at 50 and skipped the bench press since a whole junior-high homeroom's worth of boys was taking turns doing that. i am actually happy about squatting so light. the mess that my squats are in is just driving me nuts and i'm still troubleshooting. today i tried going in and just attacking the whole thing in a state of completely pissed-off, especially with every muscle i've got between armpits and knees. it seemed to work pretty well, but you never know.
other thing i did was my treadmill routine. not the full 12 cycles because muscle/joint stuff. but i did do about half of that, so that's good. if i hadn't been having a bad-joints day i would definitely see the appeal.
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@canadianlbs 1200 kcal sounds... less than ideal. Good luck with it.
@ElizabethKalmbach welcome to the group!
Today was bench 5 day and I have started adding in a 5/3/1 of power cleans on this day. Of course the day I have a longer workout is the day that I sleep in and have to rush.
Bench 70 lbs x 5, 85 lbs x 5, 95 lbs x 5
Power clean same weights/reps
Accessories.
Superset 5x8 Bench 75 lbs, Power clean 75 lbs
Failed and roll of shamed the last rep of the last set of bench. Blaming the fact that I was really rushed and taking very little rest time on that.
Now I am going to slog through the rest of my day, try to get a run in before it hits 30+.0 -
Squats 3x5 95. I'm getting an unpleasant feeling in my hop flexors and tail tuck/ ant pelvic tilt at full depth so not adding
Bench 3x5 80. Based on my plates at home next jump up would be 95. I think I'll have to stay here until i can get a lot more reps or do sets of singles haha! Or buy more small plates? I have a set of 2.5, 5, 10, 25, 35, and 45s. Don't want to spend more money tho.
Row 3x6 55 Dumbbells because someone wanted the barbell cough cough. Husband.
Pull ups - 2x4 strict BW!!!!!!!!!!! I am sooo proud of myself...heavy singles with added weight doubled my rep count in 1 week! Not that my rep count is that impressive. Hubs did same strategy and went from 8 to 15 easy reps. We do strict - no kipping full ROM
Loving the basement gym. But had to stop halfway for laundry because my son had an accident in bed. That doesn't happen at the gym.0 -
Llamapants86 wrote: »@canadianlbs 1200 kcal sounds... less than ideal.
oh, believe me. it's not happening. it's just what mfp in its lunacy imagines i ought to be eating if i expect to lose weight. i could bump it upwards by changing some setting or other, but i'm too feeble from hunger to go looking for it <-- hyperbole. also feeling a little goofy.
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Lifted last night. Did not want to but got it done!!
Squat 5x5x150lbs
Bench 5x5x95lbs
Row 5x5x100lbs
Superset of bis, tris and abs0 -
Had a good week....lifted twice and ended up spending the day away from home so I may lift today to make up
Squat - 5x5 110# , 5x5 115# my form is really starting to come in for squats ie where I like my feet, how I initiate it and even my breathing is getting better...thank you to the person you told me about their breathing pattern. What I do is try to empty my lungs then take a huge deep breath, with this I no longer get light headed.
Bench - 5x5 85# -slight struggle here but nothing major
OHP - 5x5 75# - legit hit some grinders here so idk how I'll survive next time I do this lift.
Rows - 5x5 90# - it's funny cuz 85 felt so easy, some how 90 felt way heavier in the first set, I almost drop the weight. So I told myself "stop being such a baby and lift ". The weight flew up for the next 4 sets
Deadlift- 1x5 155# I could move up but I'm going to stay here and improve my form, it's heavy enough that it's challenging but I know I can lift the weight.
In all and all it was a good week. The squat weight is starting to truly feel heavy but my breaks are still short and speed is there so I'll keep moving up. However I'm quickly starting to outgrow my home weights so I'm thinking about getting a gym membership.0 -
Yesterday's workout was much better than the last. Rows are getting heavy enough that I'm feeling my form start to slip. I'm noticing that except for OHP, all my lifts feel too heavy much sooner than when I was doing SL a year ago. Though I'm also 60# smaller than last year, and I wonder if that's what it is. It's a little frustrating because I thought it would be a similar experience as before.
Squats: 5x5 @ 115#
BP: 5x5 @ 75#
Rows: 5x3 @ 85#0 -
oh man, tired. workout b.
squat 65, ohp 50, deadlift (does math in head) 115. i truly didn't think i was going to make the ohp even when i was trying my warmups with just the bar. but there are a couple of things i discovered that made a dramatic difference, and i'd type them out now except i'm yawning too much. anyway, 50 easily do-able when i kept them in mind.
the deadlifts were better than i'd been hoping for. heavier. trying really really extremely hard to just stahpfergoshsakes when my squats are at parallel, since i don't actually need to go anywhere lower than that and definitely shouldn't if i can't keep my pelvis/spine locked at a solid angle. which i sort of kind of apparently can't atm.
and also treadmill. 60/60 innavals. i think maybe 4@4mph, 4@around 5, and the last at-least 4@at-least 6. during the cooldown part i waited for my hr to come all the way down and then i threw in three extra shots of actual flat-out running, for around 30secs each.
the weird thing and sign that this is probably having a real effect: i actually WANTED to do those last 'real' ones.0 -
Late night. Didn't get done with work until after 10:30 pm then helped coworkers so she could leave her car for her husband, who had to work later than usual.Didn't get to the gym until about 11pm. I skipped doing any accessories and the timed rests do help keep things going. 2 down and 4 more to go. Though if I can't pick a new program I may have to do 12 instead of 6.
NROLFW Stage 7 - Workout 2
barbell incline bench press 2x8 @ 65 - awkward but okay
seated row 2x8 @ 80 - challenging and I did separate from bench cause didn't want to go between the two
db squat heel on plate 4x15 @ 20 - odd but manageable
db should press 4x15 @ 15 - not hard but the reps make it challenging by the end
step-up 2x16 @ 20 - short step and did 8 per leg
underhand lat pull down 2x15 @ 50 and 2x15 @ 60 - I tried 40 but too light so did 50 then tried 60, 60 seemed a good one
That is all. Now it's late and hot still. We will see if I can coax myself up in the morning to jog if I promise a nap and iced coffee before work.0 -
Cardio Day
It rained this morning so it wasn't unbearable outside, which made it a lot easier though I was still tired this morning. Doesn't help the cat likes to wake me up before 6 am when he wants food. Jogged for 35 minutes.0 -
You girls have been killing it while I was gone! Wowza!
I have been tweaking stuff left and right during my trip. 2 whole days of being cramped in the car/airport/plane + cuddling DOMS (which are totally a thing when you're not used to it xD), pinched nerve in my neck/shoulder, wonky knee, hamstring cramps. The heat was also out of this world (90+ degrees on most days, AC did not keep up). So I basically did some mobility work and that was it. We did go camping and did a 2ish mile hike and swam a bit in the lake, too. But no gymming and no structured workout.
I was glad to get back to it today, even tho I'm still wonky. Looked a lil like this:
Squat 115x8, 125x8, 135x8, 145x8
Bench 95x8, 105x7, 110x5 (left elbow is flaring up again. Need to get that shoulder sorted out
)
Bent-over rows 75x10, 80x10, 85x10
DB shoulder press 25x10, 27.5x10, 27.5x8
Romanian deadlift 135x12, 145x12
super set with DB front rack walking lunges 15x12 and 20x10
Barbell curl 45x12, 45x10
superset with Db lateral raise 12x2x12
and I finished up with alternating curls 12x12
I expect to be super sore tomorrow. I felt so sluggish throughout the whole thing. Need more sleep and recovery. So I'll wait a bit before I get back to my regular programming.0 -
Felt strong but off today, like I couldn't tighten my core correctly no matter how I tried.
Squats: 5x3 @ 120#
OHP: 5x3 @ 65#
Deadlifts: 1!! @ 165# Was happy I got one full one up considering I got none last time. Got the second off the ground but not all the way up.
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Deadlift 3 day today
160 lbs x 3, 180 lbs x 3, 205 lbs x 3.
5x8 140 lbs sumo and 25 lbs goblet squats.
180 lbs felt awesome so I figured 205 would be pretty good. Lol, I picked up the bar and was foolishly surprised that 205 lbs was heavy... got all my reps but just barely.0 -
I must have tweeked my neck on Friday because I could barely move my neck or my right shoulder without a twinge. My plan is to have 2 SL workouts this week since my gym is closed on Friday and Saturday for the holiday weekend and the rest will be cardio related, i.e HIIT class today, SL on Tues, Wed: HIIT, Thurs: SL.
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Hope you don't mind if I join in!
Workout A
Squats 5x5: 72.5lbs
BP 5x5: 50lbs
BR 5x5: 50lbs
Just started doing accessory lifts too.
Skullcrushers 2x8: 20lbs
Pull Ups: 2x8 1x70 -
Welcome Pickles!
Had to take a week off (again) only a slight deload on my squat mainly because I was in a rush and didn't have time for 3 mins between each set...
Squat 95
Ohp 45
DL 115
Have an awesome week everyone!!0 -
You ladies are killin' it!! whoop whoop!!
My nana passed away on Sunday so last night's lift was dedicated to her!
Squat 5x5x155lbs
OHP 5,4,4,5,3 x 80lbs
Deadlift 1x5x190lbs then 1x3x230lbs AND THEN......1x245lbs!!!!!! I honestly burst into tears when I pulled that!! what a feeling!
Superset 3x5
Bulgarian split squat
front squat
hip thrust
Romanian deadlift
crouched step ups0 -
Squat 105 5x5
Bench 75 5x5
Row 75 5x5
Assisted dips -28 3x5
Run 15 minutes because it's beautiful out and I downloaded new songs last night.
Progress is flatlining because I haven't been able to hold down a gym routine with traveling. Just happy I'm getting my workouts in when I can and feeling good.0 -
I am sorry for your loss psych101
My work outs have been slim recently. I had a derby road trip this past weekend though, so got some cardio in at least. We killed it, and I even got to jam for the first time in a B team game, which was one of my goals for 2015 I got 19 points for my team and drew sooo many penalties on the other team. The advantage to being small is I have very small legal target zones.
Anyhow, back to lifting tomorrow, practice was tonight. Hopefully I won't be so sore after tomorrow as I was last week.0 -
AND THEN......1x245lbs!!!!!! I honestly burst into tears when I pulled that!! what a feeling!
you picked a really good workout to honour your nana with then. congratulations . . . and sorry about her loss.
i did workout a minus the bench press - the bench was hip-deep in little junior-high kids again. and it is SO HOT where i am right now, the air conditioning just couldn't even once the sun got to the angle that was hitting all of that glass. we all like to teh died and i wasn't going to stay in there a moment longer than i actually had to. still working on closing my bench/row gap anyway, so it's all good.
anyway. squats 70, bench nothing, rows 70. the big i'm-so-happy news is the squats. i MAY have worked out what the problem was and fixed it somehow, because i pretty much powered through these without even a squeak from my back. it felt so good to have my old familiar form pattern back and feel my old familiar hamstrings coming back online and getting back in the game. i don't even know how to say.
prime suspect in what the problem was? left-ankle dorsiflexion. i spent a good part of yesterday massaging hell out of everything south of that knee, and i know for a fact this has been the first time in months i've been able to squat with my feet parallel and have it feel natural on that side. and biggest moving-forward tip to myself: big breath and reset the entire core after EVERY rep. at least until i get back to comfort with my own breathing patterns.
i guess what feels good, more than anything else, is finding out/rediscovering that for most of the past couple of months i DID know how to squat. i was really starting to second-guess that. i feel great.
also: hi @Pickles. and yay to @mirrim520 -
Finally got back to it. I took last week off to recover from my endurance events over Father's Day weekend. Then I got a bit of a cold, so I took the weekend off too. But I hit the gym yesterday.
Workout A
Squats 5x5 at 160#. I dropped down to 160 since I hadn't lifted in quite a few days and was getting over being sick. They felt awesome!
Bench 1x4 at 120#, then 5/5/5/4 at 115#. Heavy, oh so very heavy. Le sigh. I'll stick at 115 again for a bit.
Row 5x5 at 95#. Felt good enough.
Extras:
Superset 1: Curls into Arnold presses 35#, 5x12. And leg press 5x8 at 270#.
Superset 2: Cable rows 3x12 at 70# and pushups 3x5.
And in sad news: my gym location is closing
The two locations they are shuffling us to aren't close to me. They kind of are, but both are 20 mins out of my way. I LOVED my location because it was like 10 mins from home AND it was on my route home (regardless of which route I took home). So now I'm either looking for a new gym or buying all ze things for a home gym. Ugh! 0 -
Ohp 3 day
55 lbs x 3, 65 lbs x 3, 75 lbs x 4
5x8 50 lbs ohp and assisted pullups
Felt good I think I'm making progress on getting an unassisted pullup0 -
Morning cardio: jogged for 28 minutes. Short jog is only 2 miles the whole training so that won't be bad. Though any time after 8 am is too hot, but I had to charge my iPod this morning. Next time I will try to go before 8. Now to relax and write some before work tonight followed by workout 3 of stage 7.0
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Hi all. The strength HIIT class I took yesterday just about killed me today: I'm so sore everywhere and I haven't felt sore in a long time. That's a good thing except that I had to deload big time just because I was afraid I couldn't lift anything back up. Hah!! This week might be a good week to change up the usual routine, plus my neck/shoulders are still bothering me.
Here are my stats for the day:
Squats: 5x5x 145 lbs. - did a 10 lb. deload because I was that sore and the bar bothered my neck.
OH Press: 5x5x 50 lbs. - decided to go down 5 lbs. because of my neck and shoulder although this exercise didn't bother it that much.
Deadlift: 5x5x 145 lbs. - since i"m on the petite side, my gym instructor told me to stand on a riser so that I can get a better stretch. Wow! It's so much harder. I may0 -
Squat 5x5x155lbs
Bench 5,5,5,4,5 x95lbs
Row 5x5x105lbs
Superset 5x5 of
Lat pull downs
Single arm row
Overhead thrust things
Single are press
Arnold press
Jackknife into press up0
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