December Workout Check-IN: The Kettlebells Rock Edition!
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Tonight's session:
DL 1x12 50,55,60 2x5 65 kg
Hammy curls 3x12 15 kg
Leg extensions 3x12 15 kg
Front squat 3x12 30kg, 2x8 35kg
Bench 1x12 25kg,3x12 30, 3x5 32.5kg
Assisted pullup 3x12 45 kg
Skullcrusher 3x12 8kg
Seated row 3x12 33kg
Preacher curl 3x10 17.5kg
Slowly getting there tonight.0 -
Hero Manmakers day 7 - 36 of 'em. Chunked into 8/8/8/8/4 [8:23] (trying to get used to stringing more together without break so I can cut the time further
It's harder to get into it without having done some other work beforehand. I'd gotten a very short warm-up beforehand but really nothing exhaustive lol.
I completed the work with a tabata of total body extensions (basically a vertical jump without leaving the ground) and got 141. I foam rolled a bit because legs are stiff from skwaaats, and I threw in my favorite Tapout XT finisher (probably becaue it's kind of the easiest): the 4x4. 4 rounds, 4 high knees, 4 squat uppercuts, 4 lead kicks, 4 squat to elbow strike (2 per side, actually). Didn't time it but maybe next time i should go 4 per side, that wasn't very challenging! lol. Hey, maybe I should do the grinder sometime soon xP
I just gotta find it in me to stay home and do yoga tomorrow morning before I hit upper power, give myself enough recovery time.
Thing I feel weird about, doing pretty much only weights and no conditioning work: even though I go to failure on my sets, I feel ready to go again really quickly and I probably could spend 3 hours in there going from isolation exercise to the other once the big compounds are done and work for that long without feeling like I've really "worked". Until the next day, anyway xD0 -
Today is my rest day. I did kettle bell swing for 20 minutes, single arm, with a 10 pound weight. Today I am going to go shopping to see if I can find a 25 pound kettle bell.0
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Yoga. Still have stupid elbow issues, but it's getting better.0
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Since I stalled on squats for over two months and was getting sad, I have decided to run PHUL. Maybe a shake up with a lighter day every week and more recovery time will help me. Plus I can work on my weak back more this way.
Today upper power
Barbell bench 85# 5-5-4
Incline DB bench 25 10-10-10
Bent over row 75# 7-7-5
PU BW 5-4-3
OHP 30DBs 5-3-4
Bro curls 20# 3x8
Skull crushers 30# 3x80 -
So....having thought I wasn't going to get a workout done yesterday, hubby and his mate announced that they were going to the gym after work, so I joined them, although let them do their bro stuff, and I did my own thing. Almost 2 hours later, we staggered out!
SQ: 1x5@50kg 5x5@55kg - quite comfortable, so will increase next time, then 3x8@ 50kg
DL 1x5@40kg 1x5@50kg, 1x5@60kg 1x5@67.5kg (later on I did several sets using the 40kg bb in front of hubby just to distract him, hahahaha!
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OHP *fanfare please* 5x5@30kg wooooohoooooo!!! So pleased I finally got there. Will stick here and work with it for a week or so.
seated row - 3x8@ 40kg
Wide lat pull down - 3x8@33kg
overhead tricep extensions with 12kg dumbell
step ups on bench - 3 x 8 each side with 10kg dumbells
press ups, abs work, inc plank for 90secs then 60secs
All in all, very pleased with it - especially the bits when I could hear hubby say to his mate (who is used to cardio but not lifting) "come on, I can see Kim lifting more than you are".
Still loving it - this is week 8 of consistent 3 times a week lifting. Although I have exercised on and off all my adult life, this is the first time I have really been consistent, and it is great because it doesn't feel like a chore!
Happy lifting everyone
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Well done @kimiuzzell :-)0
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I forgot how much this yoga thing required core strength and stability. Long story short? My shoulders and abs need more work! 50 minutes, Tapout XT Yoga DVD done!
37 Hero Manmakers: 9/9/8/6/5 [9:07]
The yoga fatigue was showin' just a tad here. But I'm still under 10 minutes! =30 -
I just finished week 2 on the program, so I'm still a newbie. But it's been great so far.
Squat: 5x5 @ 70 lb - progressing on track
OH: 1x5 @ 45 lb, 4x5 @ 30 lb dumbbells (no real progress on this so far)
DL: 1x5 @ 115 - progressing on track
Oh and I'm loving how I can be in and out of the gym in 40 minutes.0 -
PHUL Upper Power Workout - Last Night's Workout
Bench Press - 95# 4x4
Dumbbell Incline Bench Press - 30# each arm 4x8
Barbbell Bent Over Row - 85# 4x5
Lat Pull Down - 42.5# each arm 4x8
OHP - 45# 4x8 (finally did 8 reps for each set...huge for me!
Barbell Curl - 45# 3x5
Skullcrusher - 35# 2x6
Felt pretty strong yesterday and had better range of motion on my bench press. Will stay at 95# for another week though to get lower.0 -
No training last night, tweaked something in lower back. Think I twisted lifting one of the toddlers. Even after taking panadol and voltaren still was in pain, so two codiene later woke up this morning feel0
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1.5 x bodyweight squat! Done!
More later, after I stuff some food into me, but just had to boast
Woo!
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kimiuzzell wrote: »OHP *fanfare please* 5x5@30kg wooooohoooooo!!! So pleased I finally got there.
congratulations!
@christch that really sucks. toddlers are so lethal
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Kimiuzzell - congratulations! Those are killers!
Ariadnula - congratulations! How much weight is that?
Kettlebell swings today. Single arm, 10 lbs, 20 minutes.
I found a 25 lb Kettlebell and will start that next week.0 -
Hope you feel better soon, @christch - that sounds sore.
So, I'm back from the gym and fed and feeling happy.
Squats: 4x5 @ 70kg, and then I stuck on an extra two teeny plates to make it 70.5kg, or 1.5 times my bodyweight of 47kg. I did it! I'm so pleased. It wasn't even that hard. Well ... not easy, either!
Bench: 3x5 @ 35kg in the squat rack - crikey, that was hard! And then I did 2x5 on an incline bench with 16kg dumbbells.
Row: 5x5 @ 2x20 kg dumbbells. I might be able to go higher next time, we'll see.
Pulls ups: 3 with no assistance, then 2x 10 with the lowest assistance.
Hurray! Feeling good tonight.0 -
Nice work everyone. Good job Jennifer on the ohp for that many reps. Have to admit for power day on PHUL I only do 3-5 reps for that lift so I can try to do heavier weights compared to the 8 rep scheme. Hoping to get 4 reps next time though will see how recovery goes after taking a few days off.
Which yeah, no lifting since Saturday and I won't lift until tomorrow cause of this pesky cold. I'm feeling better at least, just slept a lot this morning. Did end up working yesterday but only for like an hour. Despite not feeling horrible also taking today off from gym to keep giving elbow a break along with everything else cause arms feel a little weak still. Tomorrow will be lower hypertrophy.0 -
fanncy0626 wrote: »
Ariadnula - congratulations! How much weight is that?
Kettlebell swings today. Single arm, 10 lbs, 20 minutes.
I found a 25 lb Kettlebell and will start that next week.
70.5kg! I know it's a bit silly but I felt it was important to add the 0.5kg :-)
And I'm glad you've got the new kettlebell!
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DawnEmbers wrote: »Nice work everyone. Good job Jennifer on the ohp for that many reps. Have to admit for power day on PHUL I only do 3-5 reps for that lift so I can try to do heavier weights compared to the 8 rep scheme. Hoping to get 4 reps next time though will see how recovery goes after taking a few days off.
Thanks @DawnEmbers ...I may need to try your theory as well to see a number above the 45# bar! Maybe try for 50# and see how many I can do. Thanks for the tip!
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Squats 120 lb 5x5
Bench 90 lbs 5x5 - didn't need a spotter, woohoo!
Row 85 lbs 5x5
Working my way back up to previous weights. The elbow is better, but still needs a little TLC this evening.0 -
Stronglifts 5X5
Squats-1X5X 65/75/85/95/105/115, 5X5X 120
Sumo squats-5X5X105
BP- 1X5X 45/55/65/75, 5X5X 80
BR- 5X5X 90
Personal record for BP of 80 and BR of 90 pounds.0 -
Squat 125# 3x3
DL 145# 3x5
Split squat 20DBs 3x10
Russian hamstring curls 3x5
Hip thrusts 145# 3x5 + 30 second isoholds0 -
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Wow - some really good results coming through!! Well done ladies - you rock!!
So, I went to the gym before work this morning, but could definitely still feel Monday evening's mega workout in my legs! Still, I did what I set out to do, and didn't need to deload as such, just didn't increase weights today. Having showered and walked into the office though, my whole body feels like jelly!
SQ: 5x5 @ 55kgs
Row: 5x5@37.5kgs - this felt better than it has done before
BP 5x5@37.5kgs - this felt tougher than it has done before!
DL 3x8@50kgs - concentrated on grip and quite happy with it.
Lunges 3 x 8 - first set with 2x12kg dumbells, sets 2 and 3 with the 25kg barbell
wide lat pull down 3x8 1st set and a half @ 40kgs, second half set plus third set at 33kgs.
shoulder press 3x8 with 2x12kg dumbells
swiss ball crunches 3x15 with 12kg kettlebell
And I'm done. Stage one of NRoL4W that I have been running alongside SL has been completed, and I am ready to start stage 2, although I don't think I will get stage 2 workouts PLUS SL 5x5 workouts done in my pre-work sessions like I do now. So a little modification to my gym timetable required but nothing that can't be overcome or that will lead to not enough rest.
Happy lifting ladies.0 -
PHUL Lower Power Workout - Last Night's Workout
Barbell Squat - 75# 1x5, 95# 1x5, 105#3x5
Barbell Deadlift - 115# 1x5, 135# 1x5, 145# 3x3
Leg Press - 90# 1x10, 100# 4x10
Leg Curl - 100# 4x12
Deadlift was my personal best so far. Felt pretty strong and no twinges in my back at all...even the day after!0 -
PHUL Upper Power went down this AM. I kinda loved it ^^
Bench Press
125x4/4/3 and then a submax set at 110 for 7 reps. Didn't want to grind any reps on that set, left it there
DB incline bench
30x10, 35x10, 40x5... I'm not sure what went on, maybe I didn't rest enough between the last 2 sets? Going from 10 reps to 5 (and i tried a 6th, wouldn't happen on the left side at all) for a 5lbs jump was a bit weird. I'll do 37.5ers next time haha
Barbell row 105x5/5 (but with lots of momentum), 95x5 and submax set 75x10
I'm so used to pendlays that these felt weird. Requires a lot more hamstring stability. I was just shooting up on my toes to swing the weight up at 105 so I dropped back down a bit.
close grip lat pulldown 85x10, 100x9, 100x9, 105x7
ohp 65x8, 67.5x7, 70x6
since this was both fatigued and a rep PR at 70lbs, I'm quite happy with it
Snuck in the Hero Manmakers (x38) at this point. 10/9/8/6/5. Time: 8:09
Finished off with ez bar curls and skullcrushers as supersets. 35x10, 40x10, 40x10 and 45x8 curls and 10 crushers.
I have oblique DOMS from yesterday's yoga O_o
looking forward to doing Lower power tomorrow! It was a nice change of pace to leave my legs (mostly) alone today haha0 -
Woot for PHUL
Feeling a fair amount better, no medicine or anything, so went to the gym after work to get back on schedule with training. In about a week, I'll have to switch when I go because we'll be closing at midnight instead of 10 pm, so I'm probably going to hit the gym before work instead of after. While I prefer late night with less people, after 12:30 am is a bit late to drive over plus not getting done till after 1:30 then have to travel the distance home. Better to go earlier since I won't have to be in to work until 4 pm.
37 - lower hypertrophy
front squat 3x10 @ 85 and 1x8 @ 105 - did a little better than last time but barely got all 8 on the 105, that's near my limit in that rep range for even cross arm stance
barbell curtsy lunge 4x8 @ 70 - tried a different one just for fun, not bad though a bit off balance with the weaker leg (left)
good morning 4x12 @ 70 - paused on the last 4-5 reps, not bad
leg extension 4x8 @ 80- decent
leg curl 4x10@ 70 - still challenging, but getting better and feel it more in hamstring now
seated calf 4x10 @ 110 - getting more challenging at this point
Didn't increase on much of anything except the calf and that was a small amount, but it was a good workout overall.0 -
been slacking with my posts, so here's yesterday's....
Squat - 75kg, 5x5
OHP - 27.5kg, 3/3/3/2/3
DL - 80kg, 1x2
could be better... dropped the bar right on my face doing ohp. >.< very hard to look cool after that. 3rd time failing on DL, so time to deload.
today...
brief cardio sesh before I race home for driving lessons.0 -
Hello all, I am pretty new to lifting regularly but wanted to share with you all what I am doing. On MWF this week I did about 30 minute cardio (to aid fat loss) along with kettbell swings and kettbell squats. On T, TH this week I followed SL 5x5 program of squats, bench press and overhead press. I added a long row pull in place of the barbell row this time and I skipped the deadlift. I feel uncomfortable lifting too much at my gym especially the deadlift because the trainers there don't seem to know or encourage doing the American style deadlift where you pick it up from the floor. Going to keep going with the 5x5 program though I am not following it totally strictly. I live in a foreign country so sometimes it is hard to challenge authority and ways of thinking as a cultural minority. I'll will keep trying my best!0
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Welcome aboard @thom2369!!0
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