Thanks @fanncy0626 !

Stronglifts Workout

Squats-1X5X 65/75/85/95/105/115/120, 5X5X124
Sumo squats-5X5X109
BP-1X5X 65/70/75, 5X5X 80
OHP- 1X5X 45/50/55, 3X5X 60, 2X5X 55
BR- 5X5X 85
DL-1X5X 150

I increase my weight on the squats and sumo squats today. New Max weight for those two. I ran out of energy for the OHP and was only able to lift 60 pounds for three sets.

Lower body power day was done last night after work, which was a long 10 hour shift. We had a morning person call in sick so that lead to me get texted to come in 2 hours early. Ate a little more than planned but oh well. Lifting went well even though I was pretty tired most of the night. Went to big gym for the session as have just under a week left now at the location.

71 - Lower Power

squat 3x3 @ 190 - yay, tried to increase and managed the sets
deadlift 1x3 and 2x4 @ 210 - went well
deadlift with straps 1x2 @ 235 - had a slip in my set up so couldn't get it a third time
leg press 3x8 @ 235 - decided to try increase and it went fine, deadlift is catching up to leg press though, hehe
leg curls 2x10 and 1x8 @ 80 - my last set is always a struggle by then, poor hamstrings.

Skipped the WHT cause I was tired, so went in dry sauna for 15 minutes then went home. Also had to start a newsletter that's due, will have to finish that tonight along with my usual writing. Work schedule shifted so now I work Mondays and will have Tuesday and Wednesday off. Can't wait for tomorrow.

Deadlifts might be easier with the rounded plates at new gym as I've mostly used the hex 45 plates at the big gym. I like how the settle when on the flattened sides but when they do roll it's a hassle because it goes a little further and messes with the set up so it's either full pause to readjust or keep it from getting that far somehow. It hasn't been bad and I don't like the rounded plates they have at that gym cause they are deteriorating some, but the new gym with their new round plates will be better. Though I like having 35's, which it doesn't have. Oh well.

Stiff leg Deadlift (Squat rack was occupied): 10x5 @ 95lbs
Bench Press 5x5 @ 70lbs
Barbel Row 5x5 @ 70lbs

Still very difficult to walk, lol!

Ariadnula wrote: »

I dreamed last night that my spine cracked under the weight of a barbell, so I was a teeny bit nervous!

So, I'm not the only one that has weird dreams!

Ariadnula wrote: »

fanncy0626 wrote: »

Ariadnula wrote: »

I dreamed last night that my spine cracked under the weight of a barbell, so I was a teeny bit nervous!

So, I'm not the only one that has weird dreams!

No, indeed! First one I've had about weights, though - have you dreamed about them?

Oh yeah! Sometimes I'm so tired in the morning that I'm sure I worked out all night!

c25k #3. absolutely deadly on shins; starting to re-wonder if i have compartment syndrome. i feel punished for never ever having worn heels in my life, actually. those medial shin muscles just have no length and no give - and i tried everything. yes, i stretched my calves. yes, i stretched my glutes and it and hamstrings and quads. yes, i did foot stretches, which made it worse. i did massage and trigger points and toe raises and heel drops.

i did the workout but it took me over an hour and had to break it up into two sets of 4 . some of the 'run' segments died after 30 seconds. and again like last time, 30 minutes or so AFTER it was all over with, i could run just fine. i confirmed that by doing four or five 90/120 sets and had no trouble at all. at least not from my shins.

i know you're supposed to just do what they say, but i have to figure out what it will take here to get it to work. 'just do the program' assumes that any issues will improve over time. but this is different. when i left home i couldn't even walk 50m on my way to the park before the problem showed up. none of the stretching and pinching and fiddling made any difference to the next set. i *may* have a partial answer, but i'm not sure of that yet.

theoretically my first week is done. but i'm not going to week 2 until i find a reliable answer to this. and i'm just going to say that damn it, if i actually get to the end of these weeks, it'll be a bigger accomplishment than any weight that i've ever lifted or will lift some day.

ninenines wrote: »

And also that it's not compartment syndrome.

thanks. i hope not, and it probably isn't really. but i looked it up and of course that is always scary as there is an acute form of it that's a real emergency. walking on my absolute toes for a few sets of 50m or so seemed to give really positive results. but i didn't figure that out until i was almost done, which is when it seems to resolve itself anyway. so i don't know for sure yet if the toe-walk by itself means anything.

if nothing else, i've had this consistent pattern where it does go away properly IF i bring it on, let it subside, and then re-try half an hour to an hour afterwards. so i guess i can play with those time frames to come up with my own personal warmup routine. it's just going to suck if i turn out to need an hour and a half of pre-hab just to do 20 minutes of actual running, you know? the frustrating thing is that the workouts don't feel much like workouts when i know perfectly well i'm not even getting to 'stress' either my muscles or my cv system.

blah blah blah, but thanks for the listen anyway.

Ended up finishing my squats from this mornings workout. Calf felt tight but OK, still on light weight, 5x5 at 32.5kg. Would edit my previous post but don't seem to be able.

@canadianlbs not much to say but good luck. It does suck to feel like you can never really push yourself. It's interesting that you can bring it on, wait a while and then go.

My tiny mountain town gym is kind of annoying. The hours are weird (closed on Sundays due to "workout rest day" like as if we all need to rest on the same day? close at 1:00 on Saturdays, closed every day from 1-4 pm, etc. grrr) and when I got there yesterday and went to set up the squat rack, I couldn't move the... whatever that thing is called that you put the bar on. It was two pegs too high, and I spent 5 minutes trying to move it but it was STUCK. And I was literally the only person there, other than the 16-yr-old at the front desk, who, guess what, couldn't move it either. So couldn't do squats. GRR. Sooo...

Leg Press: 7x5 @ 160 lb.
OHP: 5x5 @ 45 lb. I think I finally figured out OHP so I'll definitely add 5 lb next time!
DL: 1x5 @ 135. Not bad. Can go up 10 lb next time.

Bicep curls: 3x5 @ 15 lb dumbbells
Abs -- not sure what they're called but I did 3 sets of 8. Just kind of trying things out at the moment.
Plank -- 1 @ 30 sec. Should do like a billion of these per day probably. sigh.

We have just decided to do our big fall vacation this year in Hawaii, so I would like to shed some of my smush before then.

Oh yesterday I also signed my daughter up for the volleyball season at the community center, and might end up coaching the team this year, which would be super fun... and kind of scary.

While I was at the community center I checked out their weight room. They have a basic squat rack, bench press, and probably enough room to DL. Plus there were like 10 other people in there working out! And they are open on Sundays till noon! And all day Saturday! lol. So I went to sign up for a punch card (another bonus is the price... $25 for 20 visits) and the lady looked me up and I was already in the system, having apparently purchased a 20-visit punchcard about 18 months ago and never used it. Yup, that sounds like me! So I kind of have 20 "free" visits there. I will probably go to both gyms until I use those 20 up and then decide which one I like better.

I also purchased a 15 lb kettlebell. I didn't know where to start so I just kind of randomly grabbed one.
What are the best kettlebell things to do for ab work?

That would be great!! I abhor doing "just abs" stuff. Thanks! I'll hit up the google for some videos. Thanks!

Awesome job Fanncy! What weight is the Kettle bell you are using? I would like one for my home but I can't find any that have any real weight (mostly 5-10lbs) and I didn't know if that is enough.

Thanks!

Italiana_xx79 wrote: »

Awesome job Fanncy! What weight is the Kettle bell you are using? I would like one for my home but I can't find any that have any real weight (mostly 5-10lbs) and I didn't know if that is enough.

Thanks!

Thank you! I started with a 10 pound weight single arm swings. Then I did a five-week program with 25 pounds double arm swing and have worked my way up to 30 pounds.

KB Day 6
Goblet Squats 5x5 at 12kg
KB Swing 13x10 at 12kg - increased reps to 10 since it will be a while before I get a heavier KB.

@fanncy0626 good to hear!

Long day even without work. I got to sleep in since when the alarm clock went off this morning, I just said nope then turned it off so could sleep more. Still made it to yoga but not at the time I had initially planned. I also went and bought foods, though coworker ended up napping so didn't make it over to have lunch at the asian grocery store. Instead I had starbucks, shopped then had a lenny and larry cookie when I got home for lunch. Went to yoga in the evening, then lifted weights and did cardio. Did lifting at new gym and the rack for incline bench. Would have been fine without the math fail. Figured that I'd try to do a lower weight cause the bar there feels a bit heavier, and instead of that I did more than before. Cause I can math.

Gentle Hatha yoga class, about an hour.

72 - Upper Hypertrophy

incline bench 1x7, 1x5 @ 85 and 2x8 @ 75 - yeah, did not mean to try 85 at that gym. ooops
db fly 4x10 @ 25
one db row 4x9 @ 40
seated row 4x9 @ 90
lat raise 4x10 @ 12.5
bicep curl 4x9 @ curl bar + 10
face pull 4x10 @ 60
tricep ext 4x10 @ 80

45 minutes on elliptical, which was longer than planned but got to watch Chopped on Food Network.