December Workout Check-IN: The Kettlebells Rock Edition!
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getting back into the swing of things...We got our christmas tree today (yeah, really late...the kids weren't all that happy with me) but I was strong and didn't start drinking hot toddies while decorating the tree...
I went to the gym first. Squat 3x5 120lbs - bench 5x5 75lbs (deload week, felt so easy with nice short rests!) - bent over rows 5x5 95lbs
I threw in a few sets of pull-ups and some sets on the leg press.
I'm definitely enjoying my drink now
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Lower power
Back squats 125 2x5, 115 1x5
Split squats 25 DB 3x8
GM 65 3x8
Deadlift 150 3x5
Hip thrust 135 3x10
One leg v-snaps 3x10 ea
Side crunches 3x100 -
squats 85 (and that was heavy), rows 70 (also heavy but not deadly), deadlift 110. i'm making myself hold out for good form, which means i'm not pushing the weight aspect at all.
then i went and sat in the hot tub to see if it'll help my hypertonicity any. dknow if it did yet, but it was nice to be warm. pool access is part of my membership, but it's such a pain in the *kitten* getting dressed and undressed and then toting a wet bathing suit around that i use it about twice a year.0 -
The hottest day of summer so far and just about too hot to lift but as I'm going to miss 4 days over Xmas needed to go.
Leg press 3x8 20kg single leg
Deadlift 1x5 50,60,65,60 kg struggled tonight just seemed to heavy
Front squat 5x5 30,1x5 35, 3x5 40 and I did couch stretch before starting and seemed to have better mobility.
Bench 1x5 30, 3x5 32.5, 2x5 35kg followed by
Db bench 2x10 12kg nice and slow working on form
Lat pulldown 3x8 33+ kg
Seated row 3x8 33+kg
Db flyes 3x12 8kg
Triceps pushdown 3x10 15kg
Had enough by then. Not sure if I want to keep going with hypertrophy work or go back to 5x5.0 -
I've got a niggle (ok, it bloomin hurts, but I'm telling myself it is just a niggle) in my lower back. Not sure how I did it but during the course of yesterday it got stronger, and when I went skiing last night I could definitely feel the warnings.
So, today I should probably have stayed in bed and not gone to the gym before work, but because one of my goals is not to make excuses, I got up at 5.30 and went to work out. Was fairly sensible - skipped SL and lowered weights for NR stage 2 workout. Still did my full hour, including 15 mins intervals on the spin bike to end (hoping to ease it up!) but then couldn't manage to walk from the gym to work (about 20 mins) so brought the car in
I've not planned to lift again until Christmas eve pm so have a couple of days to rest, (although am working all week) so hopefully that will do the trick, Certainly, I won't be trying to "beat the pain"....
I shall just get my fix by reading all your reports, instead!0 -
kimiuzzell wrote: »I've got a niggle (ok, it bloomin hurts, but I'm telling myself it is just a niggle) in my lower back.
oy vey, be careful with that. not that i'm one to talk though.
unrelated to sl but related to strength: my couple of months-long campaign to use only those spring clips for my weights has been paying off well. when i made the rule for myself, i'd fight for five or ten minutes per side when i was using both hands. now i can whip them on and off one-handed, no problems at all.
only thing is: i made the extra rule that it had to be my left hand. being right-dominant, my left hand is quite-much weaker. or was . . . i found out today that given the choice, my entire body wants me to use my left hand. i'm going to have to balance it up a little, because my left-handed grip is now stronger than right.0 -
Aargh, sorry to hear it, @kimiuzzell. Sounds like you're doing the right thing in resting.
And ha, you must have been doing some serious work on your left side, @canadianlbs! I've never tried using the clips left handed - I doubt I could do it.0 -
Definitely rest up and take it easy for a few days @kimiuzzell. Here's hoping you have a speedy recovery.0
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Thanks, ladies. I'm in rather more pain than I would like so will take note and be careful and sensible for once!0
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Happy Monday everyone. It's a holiday week for which means I'll be traveling on Wednesday but I'm hoping to sneak to the gym before we drive for 8 hours.
Gym challenge of the month: Wall Sits - I beat Friday's time from 4 min:15 sec. to 8:01. Yay me!!
Squats: 5x5@135 lbs.
Overhead Presses: 5,4,5,4,3 @ 60 lbs. Yup. These were hard.
Deadlifts: 5x5@ 175 lbs. These are pretty darn hard but finished in very bad form. I'll be staying here for a while.
Hungarian Deadlifts: 3 x 12 @ 45lbs.0 -
Good work @dcresider !! My last DL session was also pretty messy..... I will be sticking with 70kg for a bit!!0
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Another low-weight workout... hospital tomorrow, though!
Squats: 5x5 @ 50kg
Deadlift: 1x5 @ 50kg
OHP: 5x5 @ 2x8kg dumbbells
10 pull ups
10 dips
30 x manmakers
2x10 leg raises
2x10 glute bridges
Good fun! If less challenging than normal.0 -
Tonight's session
DL 1x5 50,55,60,65kg
Leg extensions 3x10 17.5kg didn't get
Hammy curls done as the machine was always in use
Goblet squats 3x10 20kg
Plie squat 3x10 20kg
Bench 1x5 30,32.5 kg,5x4 35kg
Db bench 3x10 12kg
Lat pulldown 3x5 40kg
Seated row 3x10 33+
Skullcrusher 3x12 8kg
Db flyes 3x10 12kg
Another OK session at least the temperature was half that of last night.0 -
I am thrilled to report that even though I'm on vacation, and my family is in town, and we are seemingly eating nonstop... I am still working out daily and have not gained any weight.
I did a C25K workout yesterday morning, outside in the 35deg weather just as the sun came up (awesome) and then drove to the gym to do my SL5x5 workout du jour.
Squat: tried for 90 but form went south so scaled back to 85 for the rest of the set. Read this morning somewhere that I should have kept 90 on and just done as many with good form as possible per set, rather than scaling back. So tomorrow I will go back to 90 and do that and see what happens.
BP: Plateau at 55, but they are not nearing impossible. It would be majorly handy to have the 1 lb weights to add at this point. But I think I'm just going to start doing 5x7 or so until I can for sure go up to 60.
Rows: 5x5 @ 60. I think my form is not the best, I need to watch some form videos on this one before next session.
I will be able to get one more workout in tomorrow before my gym shuts for the holidays (LAME).
Question for All : How long was it before you started seeing results? I'm not planning to expect the exact same timeline, but if everyone says 6 months or 9 or 12, at least I'll know that 1 month might be a little soon to start hoping for visible change... know what I mean?
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Quick 30x hero manmakers on the living room rug. That's all I've managed today, but I feel good for doing it!
And @BethAnnieT, I think I started to see a difference after two months. It'll depends on what you've been doing before starting, I suppose, and how much body fat is covering your muscles. I certainly could feel the difference quickly - I quickly felt great, really solid and strong.0 -
"Question for All : How long was it before you started seeing results? I'm not planning to expect the exact same timeline, but if everyone says 6 months or 9 or 12, at least I'll know that 1 month might be a little soon to start hoping for visible change... know what I mean?"
I started in April and am still waiting to see visible changes although I have noticed my arms slightly firmer and my thighs too. I think my problem is my eating habits and once I start cutting some calories and eating a bit cleaner, I would see results. That's my new year's resolution.
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Workout of the day: 7 mile long run scheduled. I ran 7.5 miles.0
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Last Night's Workout - PHUL Upper Power
Bench Press - 95# 3x5, 100# 1x5 (PR)
Dumbbell Incline Bench Press - 30# (each arm) 3x10
Barbell Bent Over Row - 90# 4x5
Lat Pull Down - 50# (each arm) 1x5, 1x6, 2x8 (PR)
OHP - 50# 2x6, 1x5
Barbell Curl - 45# 4x5
Skullcrushers - 35# 3x80 -
BethAnnieT wrote: »
Question for All : How long was it before you started seeing results?
i can't remember, tbh. i think a lot of it kind of crept up on me. i'd get hyperfocused on looking for differences in some specific zone . . . and in the meantime some other area would be changing and growing a lot more defined. in my case most of the shifts have been so organic that i don't notice them. they're just the new 'normal' to me.
you also don't see a lot of the change when you just stand still and look at yourself. muscles tend to show up when you move
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"Question for All : How long was it before you started seeing results?
For me I started seeing more results when I started focusing on upping my weights each week. To get there I started trying to go 5x6 or 5x7 at my current weight and then trying a higher weight (5lbs for upper body, 10 lbs for lower body) and do 5x3 or 5x4 and then work up to 5x5 for a week or 2 before trying to increase again. Those progressive increases in weights helped keep me focused and encouraged.
I also measure myself every week to track improvements on my measurements too and that keeps me motivated. Especially when you look back and compare to previous measurements at different weights. I weigh 10 lbs more then my measurements reflect from the last time I was actively trying to lose weight. Back then I was doing mostly circuit training rather than weight lifting. I much prefer lifting weights and being able to eat more and look like I weigh less! Plus I'm so much stronger!
Hope that helps
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