February - Leaping through those workouts!
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Yesterday was treadmill day - completed 1 mile at 6mph. I can do a couple miles at 5.2mph, but I'm working on upping the speed. I'm patient, so no rush.
Today, SL:
Squats: 2x5x45, 1x5x95, 1x3x115, 5x5x135 (very tough morning - I'll de-load Saturday and work back up to this, my form is shoddy)
Bench: 2x5x45, 5x5x85
Rows: 5x5x850 -
Stronglifts Rest Day
Goblet squats-3X7X 30
Russian Kettlebell Swings- 5X9X 35, 17 X 10 X 30
I had a little issue with the second set of 35 pound kettle bell swings. I felt a pull in my muscles of my back shoulder blade area. I still continued on and after my workout I took a couple of ibuprofen. I have started the 7X 10 push up challenge today. I think they may help to stretch out the area that I pulled so I am going to do them throughout the day. How is everyone else doing?0 -
A friend on here mentioned the 10,000 kettle bell swing challenge. I decided to do it for the month of March which is 31 days. I am going to start out with my 25 pound kettle bell because I will have to increase the swings to15 swings per set. If you want to join me I usually do three sets of goblet squats as a warm-up then I will do 22 sets of 15 swings for 30 days. On the 31st day there is only 100 swings left so you can either go all out and continue as you have or have a semi rest day of 10 sets of 10 swings. During this time I will also be transitioning into my 30 pound and 35 pound kettle bell. If this doesn't melt the fat off I don't know what will!
Since I am doing a cut at this time I think that it will not interfere with my strong lift routine. So I will continue them as normal. I will do that routine first and follow up with the kettle bell swing possibly right after or later in the day.0 -
Tad behind as things have been busy. Sunday I worked 10 hours instead of 8, then due to a call-in, I worked just under 3 hours Monday morning, which was supposed to be my day off. Follow that by Tuesday close cashier at 8 hours but not taking a lunch, just a few smaller on the clock breaks and yesterday did another 10 hour but cashier instead of my usual department.
Still did my lifting but think I won't do squats after work on 10 hour days. Weights felt heavier last night than usual and hip was a bit cranky. The day before I did the lifting before work and cardio for 30 minutes after work. Was going to request the gym get an item but the guy during day was busy on the phone most of the time so didn't get a chance to ask about getting a pad for the barbell. Hip thrusts are gonna hurt Sunday, but oh well. Next time I get in a day lift I will make the request. The only downside to not lifting at night after work is that there are a few people around. Still, near the end in particular, will want to get done before spending 8 hours or so on my feet.
First up is Tuesday, with upper body and OHP focus.
Chapter 2: OHP
band pulls for warm-up, 3x10
OHP 2x8 @ 45, 1x6 @ 55, 4x5 @ 65 - Figured out the numbers to work on so it's following more along what I have set for bench and such. Just doing similar weights but few more sets than the reverse grip that was recommended for auxillary bench day.
Pull-ups 3x1 where first one I got chin above bar, Chin-ups 1x2
Seated row 3x10 @ 80
tricep pushdown with rope 3x12 @ 70
ab chair thing bw 3x8
pallof press 30 3x10 on each side
30 minute run on treadmill after work while watching Food Network.
Chapter 2: Squats
squat warm ups 2x10 @ 45, 1x8 @ 95, 1x6 @ 115
Squats 2x6 @ 140, 2x5 @ 150
Overload (walk out) 1x15 count @ 210 - weight goes up from now on for these
Pause Squats 1x6 @ 90 and 1x5 @ 100 - still counting roughly to 8 though trying to figure out breathing too
good morning 3x12 @ 85
cable rope crunch attempts 3x12 @ 50
Sumo deadlift 135 1x5 and 175 3x5
Scale has been a nuisance but coworker commented that my waist has gotten smaller lately. Measurement change in last month was only .5 inch but that was from waist, as no where else had a change. She thinks more is gone. Couple of customers commented on me getting smaller too. The scale is going back in the right direction, just slowly. Not really trying to lose for the meet, though 132 group would be better than 148, but I'm still working on getting down closer to a healthier weight for my height. Scale this morning had just below 135, as it'd gone up after reaching 134 and then hovered around 136 for a bit. If I can keep from snacking too much, things should continue in the right direction. Must limit the number of Lenny Larry cookies I keep in the apartment.0 -
PHUL day 3, upper hyper trophy. I got a bit jumpy about this in advance, just because I'm so used to going to the gym and knowing exactly what I'm going to do - this was all new, would the benches be free etc? Which is ridiculous given I'm normally stressed about getting a rack, and the benches are pretty much always free...
So. I think I'm going to hurt tomorrow and and Saturday!
Incline barbell bench press: well, good start, I had to use dumbbells! But still: 3x8 @ 12kg
Fly: 3x8 @ 6kg
Cable Row: 3x8 @ 21.25 (.75? Can't remember) kg
Dumbbell row: 3x7 @ 18kg
Dumbbell lateral raise: 3x8 @ 5kg - man, these are hard
Seated incline dumbbell curl: 3x8 @ 8kg
Cable tricep extension: 3x8 @ 6ish ... I was all over the shop on these, unable to really remember what I was meant to be doing! Off to watch videos...0 -
Lifting this afternoon much better session
DL 1x5 50,2x5 60,70kg felt much better
Front squat 2x5 37.5, 2x5 40, 3x5 45kg
Oh press 1x5 20, 3x5 25kg cheated and did these in rack so I didn't have to clean bar into position hard work but felt good
Leg press 2x10 70, 1x10 80 2x5 80, 2x3 90kg math bit off to begin with thought I'd set up for 60kg
Went in with idea to deload - volume not as intense as usual but good.
Next few weeks going to be disjointed as I become busier with school musical. Change of lifting from bar to set that's if I can get director and tech producer to agree on designs.0 -
Loads of stuff going on! Always good to read - very motivating
So, Weds I did my 2 mile run in the morning. Starting to get into the routine of getting up a bit earlier and getting the miles done and out of the way. Was planning on going to the gym after work, but got roped into helping a friend out with a charity event they were doing, and by the time I was finished there, it was too late to get to the gym. Was a bit disappointed with myself.
Yesterday I did my run in the morning, then went to the gym in the evening. The session was disjointed because the squat rack was not free when I needed it, so I just put some other stuff together, meaning by the time I got to the squat rack, my legs had already had enough one way or another.
goblet squats 5x5 @20kg dumbbell
SQ 4/5/5/5/5 @60kg - was disappointed until I reminded myself that a few weeks ago I would have been overjoyed with this weight!
OHP 5x5 @25kg
DL 1x5 @70kg
close grip bench press - 8/8/6 @35kg - had to do the roll of shame on the last set.
rows - 5x5@35kg
then did kettlebell swings - 19x10 @16kgs
Slept really well last night - and got up and did my 2 mile run before 6am this morning!
All in all, I know my lifting is stalling a bit because of the extra work involved in the daily run, but I won't be running every day for ever, just for the 100 day challenge, so provided I can maintain good form and consistency I will not worry about increasing the weight for the time being and can then have another push at that after the 100 days.0 -
Stronglifts Rest Day
Goblet Squats- 3X7X 30
Kennel bell swing-22X 10 X 30
Spent the night at a hotel so I brought my Kettlebell along instead of my squat rack and weights! LOL now to begin 8X 10 push-up challenge. I will be doing them throughout the day.0 -
SL Rest day
Ran 2.5 miles at 5.2mph and walked about .65 miles for a total of 3.15 mi. My knee was bitchy this morning so I had to stop after 1.5 miles and walk .25, then run the other mile. No big deal I guess, but it's frustrating sometimes.0 -
Rest day yesterday, it's been a while.
This morning KB workout, which was unusually hard. I didn't sleep well (six 9 and 10 year old girls sleeping over!) and didn't have my usual morning coffee.
Goblet squats 5x5 at 16kg
KB Swings 22x10 at 16kg
Birthday party fun today as well so it's going to be another big food day I expect.0 -
Rest day yesterday, it's been a while.
This morning KB workout, which was unusually hard. I didn't sleep well (six 9 and 10 year old girls sleeping over!) and didn't have my usual morning coffee.
Goblet squats 5x5 at 16kg
KB Swings 22x10 at 16kg
Birthday party fun today as well so it's going to be another big food day I expect.
Awesome workout! I love birthday parties have a great time!0 -
I had a light week. Went to the chiro mon and wed again. Should and knee is so much better, but still really sore. The dr told me to do some more elliptical/swimming to help with the joint issues. See how that goes.
I dropped the weights down and focusing on form.
Today
Squat: 5x5@140pds (banged these out, watching form and the knee only hurt at the end )
Bp: 5x5@70pds
Barbell row: 5x5@90pds
Felt really good...but sore now in the shoulder and knee.0 -
SL day....
SQ 5X5 @ 60kgs much better this time so back to increasing weight next time.
BP 5X5 @ 40kgs
BR 5X5 @ 42.5kgs
Then my 2 mile run....2 mins quicker than the same route last Saturday so am happy with that.0 -
I have to travel 3 hours to grandsons basketball tournament so, I did Kettlebell swings today.
GobletSquats- 3x7x30
Kettlebell Swings- 22x10x30
Push-ups-9x10
Nice to have some type of exercise done! I have a free day today so I will be eating donuts and Chinese!0 -
had trainer day yesterday with 55 ohp and deadlifts a little chaotic.
was SUPPOSED to do 150. went (mentally) glurk. heaviest deadlift i'll ever have done.
mr t loads my starter bar for me while i'm in bathroom.
did 15 dimels with it before realised this was my deadlifting bar.
did warmup sets. 5x75, 5x95, 3x115, 2x135, and the bar was flying up faster with each jump up.
added my own work weight plates, tried the first one. comes an inch off the ground.
stand up, reset, try it again. inch and a half.
mr t looks all puzzled, maybe slightly concerned.
third try. bail it at maybe 3 inches or so.
sigh, stretch, pep-talk myself, try it again; half an inch.
i'd gone up to 160 instead of 150, of course. after all that 150 did not go well either. it came up but it was like the first-ever deadlifts i tried to do where i was just hauling it up my legs with my back all bowed. so i went to 135 after a couple, but really i was kind of deaded out. thing is though, i never would have thunk i could get 160 pounds off the ground at all.0 -
canadianlbs wrote: »had trainer day yesterday with 55 ohp and deadlifts a little chaotic.
was SUPPOSED to do 150. went (mentally) glurk. heaviest deadlift i'll ever have done.
mr t loads my starter bar for me while i'm in bathroom.
did 15 dimels with it before realised this was my deadlifting bar.
did warmup sets. 5x75, 5x95, 3x115, 2x135, and the bar was flying up faster with each jump up.
added my own work weight plates, tried the first one. comes an inch off the ground.
stand up, reset, try it again. inch and a half.
mr t looks all puzzled, maybe slightly concerned.
third try. bail it at maybe 3 inches or so.
sigh, stretch, pep-talk myself, try it again; half an inch.
i'd gone up to 160 instead of 150, of course. after all that 150 did not go well either. it came up but it was like the first-ever deadlifts i tried to do where i was just hauling it up my legs with my back all bowed. so i went to 135 after a couple, but really i was kind of deaded out. thing is though, i never would have thunk i could get 160 pounds off the ground at all.
It's SO mental/psychological, isn't it? I found out recently that a bar at my gym that I have used occasionally to deadlift actually weighs 55 pounds, not 45, so unbeknownst to me, I've lifted 10 pounds more than I thought I was lifting on at least two occasions. Didn't notice a thing. (Autocorrect keeps changing "deadlift" to "deadliest"!)0 -
@fanncy0626 great work on the push-ups. I am so ordinary at them, I just never feel like I'm getting anywhere with them, but I think I probably just need to do a higher volume to get better at them.
Birthday party was great but I ate so much it was ridiculous. Hit the power cage this morning to hopefully make some good use of the extra calories.
SQ: 5x5 at 37.5kg
OHP: 5,5,4,4,4 at 24kg. I knew I was getting close to my max on these, hopefully I can get through in the next workout or two. I'm pretty happy though, I had to deload at 22.5kg last time and work back up, so an extra 1.5kg isn't too bad.
DL: 1x5 at 65kg
Finishing off with some kettlebells.
Alternating press: 1x 6,5,4,3 at 6kg
Band assisted pull-ups: 1x 6,5,4,3 using three bands0 -
Another long day but this time I lifted before work instead of after. Busy day at work and also am talented cause I managed to scrape my scalp with a heavy tote full of candy, which bled a tiny bit. Still looks oww hours later. Fine otherwise. I also forgot my notebook so had to use my phone to keep track of everything at the gym.
Chapter 2 - Bench
elliptical warm up for 10 minutes
Bench 2x10 @ 45, 1x8 @ 75, 2x6 @ 90 and 2x5 @ 95
pull up 2x1.5 and 1x1-ish, chin up 1x2.5 - slow progress
db bench press 3x10 @ 30
db fly 3x10 @ 25
one db row 3x9 @ 40
cable bicep curl 3x10 @ 55
face pull 3x9 @ 60
pallof press 3x10 @ 35
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It's much harder to write up my workouts now that they're not just squat-something-something!
I can't remember all my weights I used right now, but my main thoughts are:
Front squat - these just don't work! I did 3x8 at 25kg, but seriously, I need to watch some form videos as they just don't feel right to me
And barbell lunge - again, I feel wrong and vulnerable. I need to get on top of this.
I enjoyed all the other stuff, the extensions, curls, calf stuff, just because it's new.
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Feeling very yucky today, fighting off a cold. Still went to the gym.
Squat: 145pds 5x5
OHP: 60pds 5x5
DL: 150pds 5x5
Jumped on the elliptical for 10mins. Damn I really dont like it...0 -
Last night's session
Bench 3x5 35, 2x5 37.5, 2x2 40kg
Db bench 5x8 14kg
Incline bench 5x8 12kg
Oh press 5x5 20kg
Seated row 5x5 40+kg
Lat pulldown 5x5 40kg
Negatives 4
Today rest day have rehearsal practice. Director has decided on a steam punk wizard of Oz twist for musical and I've gone from stage manager to set designer now. Kids were meant to be doing it. Only 10 weeks now till opening night .....0 -
Today was my rest day. I don't usually take one but I felt I needed one to get ready for my next big challenge.
10x10 push-up challenge done! Yeah! Everyone that participated thank you! It is so nice to be on this journey to health and fitness with you!
I am gearing up for my next challenge of 10,000 kettle bell swings. I will start that on Tuesday, March 1 through the 31st. 323 swings per day. I will be starting with my 25 pound kettle bell. If you are planning on joining me take before pictures and measurements.0 -
really just went in to bench. so i did that. 75lb for three sets was plenty, because i felt i was improving my form.
and then i did 70lb rows, and the rest of the time mostly just spent on rdls, dimel deadlifts and then several sets of straight up deadlifting form with extremely light weights. aiming for hamstring hell, basically.
and there were some goblet squats with a small kettlebell. not even trying the bar thanks to shoulder issues. rib and tspine are trying to go wrong again and i don't want to help them.0 -
ran my 2 miles yesterday - quickest so far, so am happy with that. A further 2 miles before work this morning has been done - I would never have thought I would be the sort of person to be up and running (literally) at 5.45am on a Monday morning!
Gym after work this evening....
Make the most of your extra day - it only comes around once every four years, after all!!0 -
Another work day and lifting. Definitely looking forward to reaching my days off but still getting in gym time. One shift left then it's 2 days off, both of which are gym days so I'll be able to do whatever time fits among the writing and other tasks I need to do, plus mmm sleep. But tomorrow, 29th and such, will be another day of work.
Chapter 2: Deadlifts
low bar squat 2x10 @ 45, 1x6 @ 95, 1x6 @ 115, 3x5 @ 140
Deadlift 1x5 @ 135, 1x5 @ 155, 2x6 @ 170 and 2x5 @ 180
leg press 3x8 @ 225
attempted to do calves a little after each set
cable kick back 3x 8 @ 40
pallof press 3x10 @ 30
Now to work on a newsletter then get some sleep.0 -
I was at a conference all day and then 3hr drive home, but after spending most of the day sitting I was keen to get something in.
Goblet Squats 5x5 at 16kg
KB Swings 20x10, then 5x20 both at 16kg
I was getting a bit bored after 20 minutes of swings so decided to increase the last five sets to 20 swings. Well, definitely feeling it now and ready to make my way to bed.0 -
Stronglifts Workout
Squat-1X5X 95/105/115, 5X5X 125
Sumo squats-5X5X 110
BP-1X5X 65/70/75, 5X5X 80
BR-5X5X 85
OHP- 1X5X 45/50/55/60, 5X5X 50
DL-1X5X 150
This may be my last day of full body workouts for the month of March. The reason is I start my 10,000 Kettlebell swing challenge tomorrow which will be done every day including Stronglifts Workout day. I am going to be very careful about not overtraining. Set yourself up for success not failure!0 -
Gym after work. Was fairly short on time so kept squats at lower weight site I could take less recovery time between sets.
SQ 5X5 @60KGS felt like I was going really really low with these!
Ohp 5X5 @ 30kgs not perfect but ok. The 25kg barbell was taken so I had to work harder here.
DL 1X5@72.5 kg
Plus bench press while waiting for the squat rack 4x5@40kgs
Seated rows 3x8 @33kg
Lat pull downs 3x8 @33kg
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@kimiuzzell 30kg OHP is impressive!
@fanncy0626 good luck with 10,000 swings! I'd love to join you but too many other commitments to take it on.
AM Workout:
Alternating Press 3 x 6,4,2 at 6kg
Band assisted pull-ups 3 x 6,4,2. Sets of 6 and 4 done with three bands, sets of 2 with two bands.
May do Stronglifts tonight if it's not too late when I get home.0 -
Back to day one of PHUL.
bench: 3x5 @ 30kg
incline bench 3x5 @ 12kg dumbbells
row: 3x5 @ 16kg dumbbells - there was no barbell free
lat pull down - I did pull ups and chin ups, 4 'free' and then 3x10 with assist
OHP: 3x3 @ 22.5 - no power for this today!
barbell curl - again, no b/b, so 3x10 with 6kg d/bs
skull crusher: 2x10 @ 19kg - yep, got a barbell for this!
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