Lifted weights last night but by 1 am didn't feel like updating everything. I was going to run today but yeah, went back to sleep even though it's still cool outside am skipping it today. I have to rework my schedule this week cause 5k is on Saturday and I don't want to jog 4.5 on Friday then. Still trying to decide on closer gyms. One is 24 hours but minimal equipment and can't be very loud when doing things like deadlift. Not PF type but still, he said to consider others, though there is rarely more than 5 people there at any given time. But it's also not set up for that kind of lift. I'd have to take the bar from the one power rack or one of 2 benches, which means it's also not set up if I want to try some olympic lifts in the future. Also the better deal is with longer "contracts" so that's a downside too. The other one is more lifting focused, lots of different equipment for such with both cables, plate-loading, couple power cages and mat in front of one for deadlift. It's decent priced but not 24 hour so limited in time frame. Also, didn't appear to have a ton of people there when I checked it out once so far middle of day. Everything else local either is so small it doesn't even have a squat rack or it's super expensive plus not 24 hour. Anyways, on to last night's lifting...

Workout A

high bar squat 3x5 @ 165 - kept to this weight, still a struggle at the very end.

bench press 2x5 and 1x4 @ 95 - struggled and failed on the last set. Think I got my feet better placed using two plates on the floor so I could get my heel down. Still don't get my shoulders to stay cause most of the time when I get the bar off the rack, then it messes up how I'd tried to set up my shoulders and back. So, still a work in progress.

bent-over row 3x5 @ 85 - feeling heavier but still manageable, we'll see how it goes past here.

Accessories:
seated row 3x8 @ 70 - hadn't done in a while, so heavy but managed.
incline db bench 3x8 @ 30 - not too bad.

Then it was after midnight already as got out of work a little later last night compared to others so left. Trying to decide if I should lift on Monday or Tuesday. Going to move Friday's jog to Thursday instead of lifting that day. Saturday is the hero 5k, so get to dress up as a super hero. Should be fun.

I am starting this tomorrow. I have read the book, started the workout about 2-3 years ago but got sidelined by an injury. I am totally spacing on how the daily workouts go... Can someone dumb it down for me. Not understanding the logs at all!

Welcome Josie! Just follow the workouts in the book. You will alternate A and B workouts, log them on the sheets and keep,progressing. The different stages have separate threads here so reference them as y get to the stage.

Jo-hope your DLs went well! Great workouts this week!
Dawn-how was the 5k?
Beeps-you're doing great! Good loss and workouts!
Pmag-sorry about the plantar facitis . Hope you enjoy your lifting this week!

Enjoying my retract weekend. Back to the gym tomorrow .

Kutgw ladies!!

dou - maybe you should video/ get advice on your form. Maybe you need to tweak something if you are feeling it in your back during the lifts. It's a hard move to get right.

I was working on mine today - no back rounding, even at heavier weights than I have been doing (not max though). However, my hips were coming up first, not the bar. Have done more reading, hopefully know how to solve. Let's just hope one day I manage to fix all these issues and actually manage a good one!

Dou - good luck with all of that.
Julie - 5k is on Saturday.
Jo - my sister suggested Huntress from Birds of Prey. The outfit is black and purple, so easy enough to manage and I have a purple makeup stuff to do the "mask". Just need to make something to cover my bright blue running shoes.
Beeps - Good job getting in the workouts.

Ended up lifting after work since my schedule is different this week. Will run 2 miles in the morning after I make myself get up, though the shorter run and current cooler weather means I don't have to get up as early as before. And tonight was different. Some of the usual people though. The one guy I see every night that I lift was there though I still don't know his lifting program. But he asked to work in on the leg press, so that was the first time anyone has really worked in on any lift at the gym with me.

Workout B

low bar squat 3x5 @ 145 - easy enough, I should increase next time

ohp 3x5 @ 70 - repeat since I failed on one set last time, managed okay this time around

deadlift 1x5 warmup up RDL style @ 135 and 1x5 regular @ 200 - no fail but it was heavy. Need to not wear a shirt I bought a year ago cause it got in the way just a little. Getting closer to that 225 goal.

accessories:
leg press 3x8 @ 210 - not too bad actually, though hit the safety things on bottom a couple of times, I don't have that much room to move it cause I'm short

good morning 3x12 @ 60 - also easy enough

rdl 3x10 @ 90 - same as before, not much room left in the fixed weight bars for increasing
hip thrust 3x10 @ 80 - still awkward

Now for some sleeps and probably soon back to tracking food again. Almost out of chocolate cake.

2 mile jog this morning. It was a bit warm after 8:30 but the sleep was worth it though I'm still tired.

Beeps - Nicely done. A upsides on both aspects. I hope it all works out for you. And thanks. I'm trying to be consistent though it's challenging at times. I still have a couple days where I go "nope" and go back to sleep instead of jogging.


4.5 mile jog this morning. No lifting right now as needed a slight break, weird schedule because of Saturday's 5k and trying to pick new program. I'm considering either push/pull/legs or PHUL. I looked at Wendler's but, like PHUL, the minor issue is them being geared more towards 4 days a week. Until I get a gym closer to where I now live, 3 days is the max. I like the three day aspect of push/pull/legs but there are a few things I can't quite do yet, like pull ups or weighted dips. PHUL has interesting aspects to it, though again 4 day. I could do a 4 day and just have an extra rest day in between, do three lifts a week still. Just not sure yet.

So I have totally kicked this virus' butt! Wooohooooo

Combat done today..... hope to lift and combat tomorrow. Might make it, might not. Rang work to cancel my sick leave but they were quite happy for me to be home and 'recover'.... so I went shopping, bought myself a new sports bra and a t-shirt I've been after for a while - http://www.lornajane.com.au/071508/Courage-Tank

Came home, repainted the playroom wall (scuffs and grubby hand prints), sorted out the toy cupboard and now need to mop the floor. Hoping not to collapse from being too enthusiastic post illness later on!

Hurrah, awesome Dawn well done!

ooo food! I need to cook more.

I lifted tonight after work, though was silly and left my packed gym bag at home. So, I had to drive all the way home, get it, stop by other store for supplies we need at work, then get to the gym It was pretty quiet hough because I tried new. I started PHUL, which is upper/lower split. Today was upper body power, which was fine except my right arm was cranky on a few lifts. Lat pull down bothered shoulder, OHP bothered wrist and skull crushers with the weird ez curl bar made my elbow unhappy. But I made it through and it's interesting so far. Next up is lower power, though I'm probably going to add good mornings on one of the lower body ones because one day is minimal and both days involve calf work and eh. Anyways, numbers...

Bench press 4x5 @ 85 - not bad, felt heavy at first then fine so ended up 4 sets instead of 3.
db incline bench 3x8 @ 30 - fine like before, might try increase next time
bent row 3x5 @ 90 - heavy but used the fixed weight one cause I didn't want to find a bar to use
lat pulldown 3x8 @ 70 - tried 80 but shoulder ached, was better by the end
OHP 3x5 @ 65 - started with 75 but nope, wrist hurt, wasn't too bad by the end at this
bar curl 3x10 @ 30 - eh, it's curls
skull crusher 2x6 @ whatever the ez bar weighs - awkward. My toes barely touch the ground when using the bench and I'm using 2 plates per foot on regular bench, so that might be an issue. Elbow was a little unhappy and I was really shaky, plus I find that bar very awkward in general to hold and use. Will take some time to get used to it.

Now it's late and I'm sleepy. Bed time.

So doing back & shoulders after combat 2 days in a row was interesting. Lifts actually not compromised but heck I had knots afterwards. Thankfully hubby managed to get the worst of them out Just in time for Sunday's leg day to bite.... ouchy! I was concentrating a lot on using my hamstrings with RDLs as have read this could be a mental cue to stop the back rounding with regular DLs. And now my butt is sore! Not sure if this is due to that or the 1000's (or seemed like it) side kicks in combat.....

Anyways.... today is HIIT for me but have just gotten up post night shift. Still on my to-do list but if it doesn't happen I can make it up another day.

dna - yeah, don't think anyone would mistake you for sane. That's awesome about the compliment. I think with lifting my legs are still my better feature since my stomach is my trouble spot, it helps balance having something that we can show off a little on those days. I might wear shorts today, still warm hear but cooling down.


This morning was 2 mile jog near apartment. Tonight is lower body power, so heavy squats and leg press.