routine for the day: do set, check rib, fix rib, do nother set. more exploratory than a real workout. still: bench 70, back squat 75, front squat 45.

i did some deadlifts, pulldowns and rows too, but not enough to count. and a 75-second plank and a lot of downward dog and pigeon posing.

the bench went surprisingly well, considering i haven't been able to do it consistently all month. the strength still seems to be there when i'm mobile enough to get the form right. may have had 75lb in me, but i kept it where i was ahead. the squats went well too. pmuch decided now that i'm going to block the mirror if i'm going to squat.

the big story on squats is a weird little thing i got from the rippetoe vid of him coaching a zillion people doing a zillion sets, and you'd never expect it to make such a difference, it's so small. "chest UP, chin DOWN". i haven't been dropping my chin and neutralizing my neck. major improvement in how it all feels.

it seemed like deadlift and front squat were the two worst offenders wrt the rib. annoy me to death, you two; why don't you?

I went to the gym late even though I didn't have work today in order to not have a crowd and to spend a long time on the treadmill after lifting. I haven't done a long run in a while and needed to get at least one in before the month ended, plus hadn't tried much more than 30 on the treadmill before. Lifting went pretty well too.

48 - Upper Hypertrophy

10 minute warm up on elliptical for fun and some hanging from the assisted pull up machine
incline bench 4x10@ 70 - 65 felt heavy but managed the reps easy enough at 70, so need to just try 75 next time, at long last.
db fly 4x10 @ 17.5 - not bad, can increase next time
1 db row 4x10 @ 30 - decent though might wait to increase or have to find the 32.5 set
seat row 4x10 @ 80 - challenging, i almost feel like it's going to pull me forward for some reason, same with the heavier tricep extension
lat raise 4x10 @ 12.5 - barely managed the 10, going to forever to increase on these
cable bicep curl 4x10 @ 50 - doing okay here, distracting on occasion where the cable hits on my chest at the top of the movement...
face pulls 4x12 @ 30 - kind of like these
tricep extension 4x8 @ 80 - tried an increase but it was a bit heavy.

Then 5 minute warm up, 50 minute jog and 5 minute cool down on treadmill. Not bad considering I didn't even have my running shoes with, just some really old sneakers that need replaced. Hard to believe like a year ago I was trying to just jog for 5 to 10 whole minutes and now, I can just go for 50 and could have gone even longer but tired at 1 am. Soon comes sleep.

I ran for an hour today in the forest. I should be doing lower power but I'm working nights this week and have no spotter during the day.

Last workout of 2015 for me. Went to the gym after my short work shift, which ended up not being all cashiering as we called one of the newer members in to help due to being short staffed today. After the lifts, I did a little sumo deadlift for fun in order to try out the lifting straps I won on bodybuilding.com. It was... different. I had a hard time getting them tight enough because of the build as my hands/wrists are on the small side. Had to work the material in the more padded spot so it could also go through the loop in order to be a little tighter in general. They were a couple of awkward sets but sumo is still awkward for me. Not sure I quite get it, so need to do some more research. Plus, I did heavier than I've done before on it, just to see how it would go (still lighter than my regular deadlifts).

49 - Lower Hypertrophy
front squat 3x10 @ 85 and 1x10 @ 105 - same as last time and still a slight challenge. Some wrist ache but not bad
curtsy lunge 4x10 @ 80 - more challenging since I increased on this
good morning 4x12 @ 80 - also a little more challenging
leg extension 4x10 @ 80 - nothing special
leg curl 4x8 @ 80 - difficult to do and felt more in hamstrings this time
seated calf 4x12 @ 110 - eh, calves
sumo deadlift with straps 1x5 and 1x3 @ 185 - bit awkward and struggled second set with right strap

That is all. I work from now until Monday, but next two days off are rest days. More lifting on the weekend including maybe lifting Sunday with coworker for lower power day. We'll see how it goes.

I managed to get a successful gym visit in...still taking care with the back so just pleased to be able to (and to want to) do so much!

SL: SQ 1X5@40kg 1X5@50kg 5X5@52.5kg...working my way back up slowly!
Ohp 5x5@25kg
DL 1X5@50kg 1X5@60kg 1x5@62.5kg...very carefully!

Then did Nrol4w Stage 2 final workout A...all good there. Increased planks to 75 seconds.

Then did assisted pull ups x6. This is something I want to work on in 2016 to be able to do one unassisted.

Finally went on the treadmill to run for 15 mins. I used to run marathons but since my knee op can't do more than about 20 mins....Def enjoyed this and want to gradually build up the mins in 2016.

So, a really good final workout for 2015, back considering. Bring on 2016 and happy new year everyone!

Stronglifts Rest Day

Kettlebell Swings-
Goblet squats- 3x5x25
Russian swings - 19x7x25

Sumiblue wrote: »

I'm doing PHUL. Here's today's upper power workout:

@Sumiblue which app are you using to track your workout?

Last day off! (Scotland gets an extra holiday after Hogmanay - hurray!)

Squat: 5x5 @ 70kg
Deadlift: 1x5 @ 60kg
OHP: 5x5 @ 21kg
I'm starting to get back to my previous max on these before a forced deload before Christmas, and feeling good so I hope to keep increasing.

Dips: 2x10

Then a bunch of core/ oblique stuff. I've been putting together some bodyweight workouts for my husband to do at home and he said he was bored with the last lot and wanted to focus more on core exercises. So I thought I'd better test them out on myself! I might be sore tomorrow....

(Editing this to say I'm moving it to the right place! Dopey...)

Sumiblue wrote: »

@bluefish86 , it's Jefit. I like it!

Totally going to check this for tomorrow's workout...

Ta!