didjulyke your workout today? - checkin thread
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Getting settled in new apartment now so hope to get somewhat of a schedule going. I went to the gym after work. My hours are minimal right now, so have to go talk to the person managing the schedule as there was a slight issue from the transfer. I'm going to get a lifting schedule at least, though want to get a new gym in the future. Then figure out a peak cycle despite not being certain I'll get to compete in October. We'll see how it goes.
Just did some light lifting today.
Squat - 2x10 @ 45, 1x8 @ 95, 3x5 @ 135
OHP - 1x8 @ 45, 3x5 @ 65
front squat - 2x8 @ 65
good morning - 3x10 @ 75
Now eating veggies made in the pressure cooker. mmm0 -
Good day today. I made some chain/washer micro weights but they aren't heavy enough.
The ones I made are 0.5kg each. (1 pound) and the gym smallest plate is 2.5kg/5 pounds.
So I have a lot of room between 1 and 5 pounds. Not sure how to go about this. I would have to add another 8 washers probably on each side?
Each washer is only 100g
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Hi guys! I'm still alive - just on holiday in Ireland right now.
I lifted on Monday while in Dublin but I am using an Irish phone while I'm here so I downloaded the app but it started me at the beginning. And all the weights were in KG so I was a bit confused.
I did workout B and got 5x5 for a 40kg squat and 5x5 for OHP with the bar.
My deadlift I pulled 2 reps for 55kg.
Jet lag and just pure holiday mode has made me a bit weaker.
I am currently in Kerry with no access to the gym but I get back to Dublin on Thursday. Hope to get back to lifting on Friday. And hopefully not eating and drinking everything in sight lol.
Have a good week!1 -
Felt so proud today! I'm up to 170 on squats, which is about 10 pounds away from my body weight. Couldn't believe I've both gained that much strength and lost that much weight.
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Stronglifts Workout A
Squats- 1x5x55/65/75/85, 5x5x90
BP- 1x5x55/65/75, 5x5x80
BR- 5x5x85
Kettlebell Swing
Russian Kettlebell Swing- 22x10x301 -
Stronglifts Rest Day
Kettlebell Swing
GobletSquats- 3X10X35
Russian kettle bell swing-19 X 10 X 35
End of week one of increasing to 10 reps and 35 pounds. It is really heavy but no issue when swinging it.0 -
After a day of not much, well did laundry and we got both internet set up plus a fridge delivered to the new apartment. Just didn't do much in way of work or moving around, so I went to the gym. Meandering a little but will start peak cycle in the near future. Even if I don't get to compete, I can use it to work towards some PRs. Focused on legs today sorta.
Squat - 2x10 @ 45, 1x8 @ 95, 1x5 @ 135 and 3x3 @ 145
Deadlift - 1x6 @ 135, 1x5 @ 185 and 2x3 @ 205
Probably should have brought in my belt for the deadlifts but oh well. Shins ached a little. Wasn't too bad though. Then I did 5 minute warm up, 20 minute jog and 5 minute cool down on the treadmill.0 -
Oh boy, you can tell I've been out of kilter this last week or so - too much food, too much alcohol, and too little exercise.
Went to the gym this morning - tried to squat @ 75kgs but only managed 4 in the first set, and just about squeezed out 2 in the second set, so took 5kgs off and finished the 5x5 with 70kgs. Not good, but a wake up call.
Then did 5x5 rows @ 42.5kg
5x5 Bench Press @ 40kgs
and ended with 10 x 13 kettlebell swings @ 20kgs
Tomorrow is another day.0 -
Good day again. Am really enjoying the program and today the dead lift started to feel heavy. I could have easily done another set but am trying to stick to the program. I'm sure with 2-3 more increases I won't be able to even make the first set.
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Hiking today. Been eating way too much these past few days but I'm on Holiday so I am not beating myself up for it.
Was going to lift today but I decided against it since I will be hiking in a few hours and I might be too exhausted for it.
The hike I'm going on is in county Wicklow which is 30 mins away from Dublin and it is called Sugar Loaf. Getting a few bottles of prosecco for when we reach the top.
Have a good one!1 -
Stronglifts Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X 45/50/55/60, 5X5X 50
DL-1X5X 135
Kettlebell Swing
Russian kettle bell swing 19 X 10 X 300 -
SLA on Wednesday didn't go so well - didn't hit reps on any of the main lifts.
Today, SLB
SQ: 1x5x45/65/85/105, 5x5x115.
OHP: 5/4/4/1/4x60
DL:1x5x140 Yay, 70% body mass!0 -
So it's been just over a month since I started my new 5 days a week split. I have been off this week as I came down with Strep (ugh!). But picking back up tomorrow on day 3. So far, I have been really enjoying the split. I can see changes in my arms, back, calves and quads. My husband says that everything seems to be shifting, as I have really not had any weight loss on the scale.
Last work out was Day 2 which is back, butt and abs
Barbell Deadlift
12@45pds
10@45pds
4@65pds
1@85pds (I do romanian dls' for the warm ups, as the plates are too small for real dl's and i'm too lazy to prop them up)
10@140pds Working set of deadlifts
10@140pds
10@140pds
Barbell Squat
10@140pds
10@140pds
10@140pds
Barbell Row
10@125pds
10@125pds
10@125pds
One Armed Dumbbell Row
10@25pds
10@25pds
10@25pds
Ab work
3 sets of 10@ Captains Chair
3 sets of 10 with 35 pds plate ab curls on the that ball thing (not sure what it is called)
3@30secs plank (which I totally suck at!)
This is the roughest day. Kicks my behind, but I love it! Totally missing the gym this week and looking forward to hitting it tomorrow if hubbie gives the thumbs up. He is my rational voice
Still trying to figure out weights and what I can lift. A lot of these moves are new and not sure how far I can push it with the weight, so trying to take it slow.
I did find moving from 5x5 to 3x10 in sets really hard for some reason. For the first couple of goes I was really tired at the end. I'll just keep plugging away and see how it goes.
Cheers!
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tday and last day of deload week in the current cycle.
i did deloaded squats and bench: 45/50/55. went fine and i put mr t on notice that for the next cycle i want to repeat the last weights on the upper-body lifts. he 'commended' me for wanting this, so copacetic all round.
three eccentric pullups, some light waiter walks and another 8 turkish getups with a 5lb plate. nice to get a few form reminders from mr t too. haven't really done them for a couple of days and nice to feel like i've definitely gotten both stronger and more fluid since the very first set i did two weeks ago now. still seeing tgu as a keeper movement.0 -
. . . however, my desk is on the second floor and the test lab's on the ground at this new job. no testing outside of the lab, so up and down all day long. the stairwells have nice wide shallow(ish) steps, so if no-one else is around i hold the laptop over my head, brace the core and do one-legged overhead 'squats' for five or six reps a side, who-knows-how-often per day.
two steps is just about perfect for below-parallel so i'm counting it. i'm also trying to use the bike rides for a certain amount of trap/back activation and core bracing stuff. sooner or later someone will tell me health-and-[*kitten*]-safety insist everyone take the steps 'one at a time' but i'm getting it while i can in the meantime.0 -
Stronglifts Rest Day
Kettlebell Swing
GobletSquats- 3X5X 35
Russian Kettlebell Swing- 16 X 10 X 350 -
Did a kettlebell HIIT session this morning plus 2 abs circuits. Hope to use the squat rack tomorrow!!0
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i can't believe we're barely more than two weeks into july. i'm living in a different time frame these days.
did day 1 of 5's week. overdid it, of course. always happens if i get my butt in gear after lazing around all day long.
- deadlift 115/125/145, or something like that. definite 145 at the end but i just can't remember the right weights these days when i get into the gym. i accidentally did a real deadlift workout instead of the 10-15 light reps i had intended to do, because i can't brain. got 5 reps but didn't try for anything more. dissatisfied with my form, got it together in hindsight later, of course. sorry now that i didn't just stay at around 100 and do 10-15s of the more pure form, but ain't gonna go back there and do them now.
one thing of note with the deadlifts: gym has yet more even snazzier 'spacer' plates - that's what i call them anyway. the plastic ones that have the same size as 45's but are much lighter. the new things are SO visibly plastic i actually thought they'd diversified and found some that weighed nothing at all. as in: 'cool, they have 10lb trainer plates but if even 65 is more than someone new wants to pull, now they can still be the right mechanics and be pulling only the bar.'
except i actually looked at them when i was putting them away, and they're 10lbs too. the thing is, i was holding the bar with one hand and using barely the fingertips of my other hand to take these ones off and move them somewhere, and i still didn't register that they do have weight. they felt like hollow plastic to me. strong fingers are strong.
- squats adk, 75/85/95, i guess. couldn't remember the numbers for this one either so i just started with two sets at 45 and then added 10s until i was pretty sure i had hit whatever this week's requirements were. they were actually 65/80/90, now that i've come home and looked them up. fine with only getting 5 on this lift as well, given that.
extras:
turkish getups with 3lb and then with 8lb kettlebell NOT just slung over my wrist. held by the handle with the base facing the ceiling. a little bit of row/pull work but not very authentically. 3x8 ohp with the bar, because i want as much form correction as i can give myself for the press. and waiter carries with one of those same 10lb plates not just over my head but actually balanced on my fingertips as if they were a tray.
so i feel great, but i'm going to suffer like crazy tomorrow. just remembered my own eat-something-that-grew-on-a-plant rule for after workouts, so off to try and break into an orange right now. think i'll use a screwdriver or something, i feel too weak to manage it all by myself.0 -
Hi everyone! I'm pretty new - hope it's ok to jump in here with an update. I started 5x5 on July 4. I've been consistent 3x/week so this was my 7th workout. I deloaded squats one day to work on my form, so today's workout was:
Squat: 2x5@45lbs, 5x5@65
BR: 5x5@60
BP: 5x5@55
Deadlift: 1x5@602 -
Welcome aboard bmoremama!
I've worked out over the weekend but not done SL. Saturday I did a kettlebell HIIT session and yesterday I did a circuits class, some kettlebell stuff (swings and push presses mainly) - both days finished with some abs work.
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Hi All!
Making good progress in squats, but bench was hard. I could use some fractionalals but I only have 1 pounds and the next plate i have at the gym is 5... I failed with the jump to 5 (each side) so deloaded and went back to last weight.
What do you all do if you don't have fractionals?
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Stronglifts Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 55/65/75, 5X5X 80
BR-5X5X 85
Kettlebell Swing
Russian kettle bell swing-22X 10 X 300 -
Hi everyone, I'm back at StrongLifts again after a way-too-long hiatus. Today I did the first day of SL workout B. I'm a little annoyed that I have to start over, but then I think about how good I felt even during the first couple weeks of lifting last time and am comforted.
SL B:
Squats: 5x5@45lbs
OHP: 5/5/5/3/5@45lbs (still failing at this -_-)
Deadlifts: 1x5@90lbs
Here's to sticking with it this time! Being able to post here is invaluable to me, so thanks ladies!2 -
i was a minute later than benchmark getting to work this morning
but on my way home i beat my time to the benchmark point by a full minute or more.
i'll take it, and in theory at least i'll wake up at 5 tomorrow and lift before work.0 -
I've been about, but not posting. Last week was deload. I wasn't exactly sure if I was supposed to do just the warm up sets, since the prescribed weights were the warm up weights. I ended up doing two sets of five of each of the warm up weights and then 3 sets of my assistance exercises. I kept the rests short and was in and out in around 20 minutes.
On to cycle two. I have done squats and bench so far. I increased the weight on the assistance OHP by 2.5kg and I am feeling that today. It's nice to still get DOMs occasionally!1 -
Upper body day! Did OHP and a few other things at the gym, then 20 minutes jogging. Peak cycle will start probably next week. Don't have a scale to check my weight atm but should after the end of the month as going to Oregon for my stuff on the 24th. Not getting the highest calories with being broke and unfortunately, lower on protein than is ideal but going to keep working on it.
OHP - 2x8 @ 45, 1x5 @ 65, 1x5 @ 70 and 3x3 @ 70
chinup 2x3 and 1x2 @ bw
cable bicep curl 3x10 @ 25
overhead tricep ext 3x10 @ 20
20 minute jog on treadmill with 5 minute warm up and cool down walks.
Next day is squats. Fun times ahead. Also trying to think of a name for my peak cycle as I want to video tape it the best I can for my fledgling youtube channel. Doing a writing Q&A video soon too for it but need more content so maybe can get more than 2 followers some day.0 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 35
Russian kettle bell swing-13 X 10 X 35
This is week two, day one of my five-week program. I feel that I am gaining strength in my swing and can tell that the increase of 5 pounds is making a dramatic difference in two ways. First my body is extremely toned. Second I do not have to worry about what I eat or drink anymore. In fact, I have to eat a lot more so that I don't drop too much weight too quickly. I noticed four weeks ago that I was dropping about 4 pounds per week. My daily routine was one hour strong lifts, 19-22 minutes of kettle bell swing, and a 5 mile walk 3 days a week. Then three days of up to 22 kettle bell swings with up to a 5 mile walk which on my phone is around 13,000 steps. I alternated between these two programs. I had one rest day. I don't know if it makes a difference or not but at the same time I did start to do the 19/5 hour fast schedule as often as I can. This is where I eat during a 5 hour window. This works well for me because I am not hungry during the day and I love snacking and eating in the evening. I have never been able to eat completely clean. I love my sweets way too much including pop.0 -
Workout B day:
Squats: 2x5@45, 5x5@70lbs
OHP: 5x5@50lbs (hard!)
Deadlift: 1x5@125lbs1 -
tried to lift from 7am to 7:30ish to leave enough time for the bike ride to work. didn't go very well and i don't think am is my time. place was swamped and felt very thrown off by the new cages with their adjustable everythings. i failed my 80lb bench too, so now just at wit's end for bench press.
did tgu's and rows, didn't try to squat, didn't work it expecially hard because i still had the ride to work with a little extra distance to worry about. coming home i put a hoodoo on myself that went 'you are not allowed to let your legs hurt' just to see how long that kind of ride took.
50 minutes, was the answer today. i got up at 5 amd am very very tired.0 -
