Felt really good today. It helps when everything is deloaded I guess!

SQ: 5x5 at 37kg. Form seems good, just need to really focus on maintaining it as the weight increases.
BP: 5x5 at 27.5kg. Working back up, hopefully I can crack through 31kg this time, but I've dropped the increments to 0.5kg so it will take a while.
BR: 5x5 at 33kg. I've adjusted me set up and it seems to be working a lot better for me now.

Time to fuel up with some protein pancakes!

Tonight was kinda meh. Really long workout trying to figure things out and get all set up that I needed. Squat had some issues, plus the weights shifted more than usual so I finally used the clips. Will deload if next weekend doesn't go better. Did try rack pulls but the lowest setting is too high for me and even standing on a 45 plate it wasn't quite right. Will have to work on that one. Took forever to get through everything but I don't work for the next two days as long as no one calls me in. Going to be a late night and tomorrow is rest day.

63 - Lower Power

squat 3x3 @ 185 - barely. Rough this time and had some plate moving issues.
deadlift 3x3 @ 205 - not bad. Skipped using the straps this time cause long rest periods and set ups.
leg press 3x8 @ 220 - okay.
leg curl 3x8 @ 80 - easier on the small gym machine
squat jumps on aerobic step with 4 risers per side, still awkward but need to work on jumping
hip thrust 3x8 @ 115 - they don't have 35 plates and I had to weight down the bench to keep from moving but made it work. Also, no bar padding, so that will be a challenge.
rack pull 2x5 @ 135 - attempted but will need work plus I'm short...

Now to finish typing things up and get some sleeps. Yay day off!

Untamed Strength

Low Bar Squats - worked up to 145lbs, 1x12. Reps to failure day. I intended to do 150lbs, but decided not to test my ankle and dropped 5lbs. Went well though finished with my ankle feeling kinda crunchy.
Pause Squats 3x5 95lbs - I need to do these heavier, and not on squat day.
Lunges 1x10 45lbs - ah ha! Another thing that a lifting shoe helps on, but I was so gassed from the squats I only did a set.
Planks

It had been a week since I did a 5x5 workout due to feeling pretty crappy part of last week.

Squats: 5x5@ 75 lb with warmup sets at 45 lb
OH Press 5x5 @ 45 lb
Deadlift 1x5 @ 140 lb If I could lose 18 lbs I would be deadlifting my bodyweight LOL
I am developing a fear of hurting myself on deadlift, during the lowering part. I need to read up / watch video about how to do that properly just in case I'm not.

I did my 5x5 workout at 4:30 pm yesterday, and had done a C25K workout at noon yesterday. I think the running beforehand is definitely affecting my lifting. Partly from a my-legs-are-tired standpoint, but also partly from a I-already-worked-out-today-I-don't-wannnaa standpoint.

I went to the gym late, after meeting a friend after work. It took a LOT of self-talk about discipline to get me there! Plus ... I knew that if I went home I wouldn't have the nice relaxed time on the sofa with my book that I was imagining. I would have sat on the sofa feeling guilty for not having gone to the gym! So ... I made it there

Squat: 5x5 @ 75kg - this felt fine. But ... I've been feeling like my hip is misbehaving sometimes - aching, and just feeling strange. It doesn't happen in the gym but getting out of bed, or turning over. Maybe time to deload a bit and see how that goes. Maybe it's totally unconnected.

OHP: 5/5/3/5/3 @ 22.5 kg

Deadlift: 5x5 @ 62.5kg

Pull ups: 6/3 (3.5!)
Dips: 2x10

Some ab work, and home...

y'all are awesome

that is all

Sunday - ICF workout 'B'

15 min warmup
squats: 72.5kg - 5x5
dl: 85kg - 1x2
ohp: 27.5kg - 2/3/2/2/2
row (-10%): 45kg -5x5
close grip bench: 22.5kg - 3x8
curls: 17.5kg - 8/6/5
cable crunches: 23kg - 3x10
decline crunches: 15kg - 3x10
25 min steady state cardio/5 min cooldown

Tuesday - ICF workout 'A'

gym was absolutely rammed - had to modify/omit a couple of exercises, otherwise I wouldn't have gotten home before 8pm.

squats: 75kg - 4/5/5/4/5
bench: 35kg - 5/5/4/4/4
row: 55kg - 5x5
shrugs: 30kg - 3x8
db curls: 16kg (8kg each) - 7/6/5
good mornings: 20kg - 3x10

all this took me over an hour and a half, so i skipped out on cardio, didn't bother with cable crunches and switched hyperextensions for goodmornings.

I hope my new gym has more equipment - last night was a mess! half the time I was just waiting/looking for weights.

Last night was a very long workout session and busy. Went to bigger gym at 10 pm and there were over 20 people there. Thinned out by the end but still. Did lifting then around 70 minutes of cardio which I followed up with 15 minutes in the sauna. Quite tired by the time I got back home after 1 am.

64 - Upper Hypertrophy

incline bench 4x8 @ 80 - felt easier at bigger gym not in rack
db fly 4x8 @ 25
one db row 4x10 @ 35
seated row 4x10 @ 80 - 90 was too heavy, different handle attachment too
lat raise 4x8 @ 15 - challenging but a tad better
cable bicep curl 4x9 @ 60
face pull 4x10 @ 60
tricep ext 3x8 @ 90, 1x10 @ 80 - increase was a little too much so did a set at previous weight

Then warm up and cool down walks with 60 minutes of running in between. I like going in the sauna except the whole swimming suit part. Two guys were in the pool goofing off around that time too, splashing each other and doing who knows what out there, just being noisy. Still, might try sauna tonight after work. Doing lifting very soon but might go use the rower for some late cardio.

Tonight's session
Bench 1x15 30, 1x15 32.5, 1x10 32.5,1x8 32.5,1x10 30kg
Db bench 1x8 14,4x12 12 kg
Incline db bench 4x12 10kg
Db bicep curl 3x15 10kg
Single arm row 3x15 12kg
Lat pulldown 2x15 33+, 1x15 33kg
Triceps extensions 1x10 10, 2x15 7.5kg
A better session - still managing progressive overload even if weights not going up adding sets.

Stronglifts Rest Day

Goblet squats-3X7X 30
Russian kettle bell swing-11X10X25, 11X7X30

I am still in the process of increasing the weight to the 30 pound kettle bell. I am becoming amazed at the tightness and muscle definition in my legs, glutes, abs and arms even since I just switched up to the 30 pound this week I can see a definite difference in body contour. I believe it is from the kettle bell work out and not the StrongLifts because I have deloaded in that workout. Whatever it is I definitely am not going to change anything only continue to increase weight and reps.

Question for everyone, I woke up this morning with cramp intermittent twinges pain on the left side of my ribs I thought that maybe I was having heart issues. Has anyone experienced something like this?

@fanncy0626 I did have something like that once, and I think I did it doing rows? Long time ago now, though. I don't want to tell you to ignore some thing that feels like a heart attack, though!!

Tonight:

Squats: 5x5 @ 75.5 kg
Bench: 4x5 @ 32.5 kg 1x5 @ 35 kg
Rows: 4x4 @ 22 kg dumbbells

All good!

Tonight's session
DL 1x15 50, 2x10 60kg just not feeling right
Front squat 1x10 30,3x10 32.5,5x5 35kg
Leg extensions 3x15 15kg
Hammy curls 3x15 15kg
Leg press 1x10 50,60,70 3x5 75kg
Oh press 3x10 20kg

Reasonable session surprisingly quiet compared to most nights this week.

Yay! Felt so good to use my muscles again

Squats, bench and rows - all felt good, but my AMRAP sets weren't quite where they should have been, but that's to be expected after being sick.

My weight is holding steady...glad I didn't lose any weight...3.5lbs to gain before I can start to lose the fluff - while I loved how my arms and back looked in the mirror today, the backs of my legs don't look so hot

been on the bench all week due to a bad pinch/impingement i somehow put in one hip. however, it turns out i can press and deadlift even if i can't squat. and honestly, really, right now i can't squat. i really need to just wait for all this to calm down before i even try it again.

trainer day: press 55, deadlift 140. felt really good to attack a few genuine working-weight lifts and actually execute them. my week by myself has been a lot of wandering around and being tentative because my si was another hot mess and i was so terrified of crossing that lumbar-injury line.

i also did my pullup negatives. note that: they were pullups, not chins. no biceps to help me this time. and a small thing, but a thing: trainer guy's bar is WAY high. when this started, he'd stack me six inches of 45's on a chair to jump from, but i don't need them now.

so i'm still a long long way from real pullups and still very happy just playing in the little-kid's sandbox with my negatives, but still i am 6 inches closer, i guess.

ninenines wrote: »

pull ups are so much harder than chin ups!

i knowwww, and i'm so excited. because i'm not gonna say they were easy and i just barely squeaked my chin up to the bar to begin each of them . . . but i did them two weeks ago, and they were for sure easy-er. **

i really really hope the rib thing's in the past and i can get back to them. because nothing i've done has added so much upper body/back/lat strength as fast as they did. i'm convinced they're the reason why my ohp went through the roof last summer, once mr trainer had cleaned up my form.

** oh, also there is the fact i'm 5 pounds or so lighter than last time i tried. but that's not significant, right?