Still going strong on my return - this is week 3 for me and so far, so good. Moving on up the weights pretty quickly, so that was encouraging. I must not of wimpied down too much LOL.

Squats: 2x5x45lb ~ 5x5x90lb
Bench: 5x5x60lb
Row: 5x5x60lb

I had to fly through it quickly this morning because I was lazy and didn't get my bum out of bed. I cut my rest in half during bench/row - they're still feeling really light to me so it wasn't bad. I need to focus on getting out of bed more than anything, though, because when these feel heavy they take longer!

I did my day-off kettlebell swings last night, then tonight it was back to the gym.

Squats: 5x5 @ 76.5 kg
Bench: 3x5 @ 32.5 kg 2x5 @ 35 kg
Row: 5x4 @ 22kg dumbbells. I didn't seem to have the usual strength in this, failed at 4 reps every time!

Chin ups: 5 then 3

Stronglifts Workout

Squats-1X5X 65/75/85/95/105/115/120, 5X5X 122
Sumo squats-5X5X107
BP 1X5X 45/55/65, 5X5X 75
OHP - 1X5X45/60, 5X5X 55
BR - 5X5X 80
DL-1X5X1 35

Today went okay. I did a mid afternoon lifting/cardio session since the small gym is not busy at those times. One guy was there in the beginning, then a woman took a gym tour but it wasn't until the end of my cardio that we got up to 5 people at one time in there. Good news is the cage works okay for incline bench. I did fail one rep and it's been enough that I am wondering if the bar weighs a little more at this one. Cause squats were a little more challenging there than at 24 hour too, but the seated row is easier in the small one. Weird. I wasn't up for the cardio so just did 30 minutes instead of the hour long run that I'd like to be doing. Going to switch long runs to Friday soon so I can start doing it outside and increase the time with hopes of being at 1.5 hours before starting to train for half-marathon.

68 - Upper Hypertrophy

10 minutes on elliptical warm up
incline bench 2x7, 1x6, 1x7 @ 80 - slight fail on the third set but not bad otherwise. Practicing using the safety bars and all...
db fly 4x10 @ 25
one db row 4x8 @ 40 - increased finally
seated row 4x8 @ 90 - easier at this gym though I have to stand to reach the handles then maneuver back as it's super heavy then but becomes manageable when doing the lift.
lat rai3 4x10 @ 12.5 - I found the smaller fractional dumbbells, woot. They are in the small classroom.
preacher bicep curls 4x8 @ ez curl bar + 10 - I can't sit cause the seat doesn't go high enough but giving this a try as we don't have a small bar cable attachement
face pull 4x10 @ 60
tri ext 4x10 @ 80

30 minute run plus warm up and cool down walks

Working mid-shift tomorrow so lower hypertrophy will be around 7 pm at the small gym and coworker might come too as she's a member at the one closer to where we live. Which has a flat bench so I'll be doing power upper body days there once I can go in on my own (have to be a member for a month then can use any of their gyms).

Kimiuzzell & ninenines - you're going to love the tightening of your abs! Take measurements and pictures.

Hello all. After a 2 week hiatus (for a much needed vacation), I'm back to catching up on my runs and training for a half marathon in early March. I managed (quite easily) not to run in Hawaii except for 6 miles on the last day. It was hard because I wasn't used to the warm climate and my breathing was all over the place. Once I got back, I ran 11 miles so woohoo, I haven't loss much fitness but I'm so much more slower. Pooh!

SL - Looks like may be starting over, well kind of. I'll have to skip the squats for a bit because of my runs but stay with the upper body SL workouts.

Today's workout:
Cardio/ Run: 5 miles

SL:
no squats
bench press: 5x8@ 55 lbs.
rows: 5x8@ 55 lbs.

Stronglifts Rest Day

Goblet squats- 3X7X30
Russian Kettlebell Swings- 22X9X30

I decided to continue with the 30 pound kettle bell since I did not have any DOMS after Monday's workout or Stronglifts yesterday.

Cardio:
02/03/16 Run 4.1 km 34 min walk 4.5 km

02/02/16 walk 8 km

01/02/16 Run 3.5 km 32 min walk 5 km

Weightlifting:

3/02/16

Squats 32kg (5*5)

OVER.PRESS 22 kg(5*5)

DEADLIFT 42.5 kg(5*5)



1/02/16

Squats 29.5 kg (5*5)

BENCH PRESS 27 kg (5*5)

BrBll ROW 30 kg (5*5)

Really nice post for keeping log and motivating myself!

kimiuzzell wrote: »

Last gym session before skiing!!!

And it was a good one - really pleased to have done this before work today:

SQ 5x5@67.5kgs then tried 70kgs for the first time. Did one set 1x5 with good form, so very happy with that.

OHP - 5x5@30kgs with really good form - only needed to bend my knees on the final two reps because I sure as heck wasn't going to be beaten at that point! I've been stuck on 25kgs for weeks, so this was very pleasing.

DL - 1x5 @75kgs then tried 77.5kgs and got two reps. Probably could have done another but didn't want to push my luck!

Kettlebells - goblet squats 5x5 @12kgs
- swings 10x10 @12kgs

Lets hope the rest of my day is as positive!!!

Amazing!! I can only dream about it!

Got my cardio in yesterday - treadmill jog/walk combo.
Today SL:
Squats: 2x5x45, 1x3x65, 5x5x95
OHP: 5x5x60
Dead: 1x5x105

Again, pushing my luck with time by oversleeping (intentionally snoozing). I need to sort this out, but when I'm not getting enough hours of sleep it's really hard to convince myself to get out of cozy bed.

I was feeling really PMS depressed and it took a lot of energy to get lifting today, despite it being deload easy time.

Untamed Strength, deload week

Deadlifts 1x5 95/115/135lbs
Planks
High Bar squats 5x10 95lbs - these were supposed to be front squats but I still don't have the flexibility yet for them. I did 45lbs and it was really uncomfortable in the neck, then I had to go look at some form videos to figure out what I was doing wrong. The bar is on the top of my shoulders and still felt weird. Still enjoyed it and did 2 extra sets. So far mood is a little better.