September Workout Thread!
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bench 5/3/1: 65/75/85. two reps on the last set, but ugh they were ugly.
i dislike benching at rec centres because the equipment's so calibrated for male dimensions and none of it quite works for me. i have to shrug juuuuust a little to get the bar out and then to put it back; the bench is too high for my lower leg length; and the lowest safety-rail setting available stops the bar half an inch from my chest. and every time i run into those bars it feels like i lose my tight back a little. i got frustrated enough for a while that i was benching from the bottom up - just leaving the bar on the rails, trying to get set, and then driving it up.
ain't benching 85 pounds without those safeties there though. i probably should have taken the rails off and done some joker sets, but it didn't occur to me.
no squatting happened today. i've got what feels like tendonitis or something going on all around my hips, so all i did was grab a 26lb kettlebell and do a series of six-breath-long holds at below parallel.
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So, yeah. Had today off from work too and was planning to get up then get stuff done. Well, I went back to bed after alarm went off, spent some time on the heating pad and basically didn't get up until noon. Then spent some time watching anime on youtube cause why not. Did manage to get some writing though. Have chapter 10 started and might try to write a little before going to bed even though I have the early morning shift tomorrow.
On the plus side, I have a new one rep max on squats. Managed to get the 205 tonight. Yay! It was busy at the gym too considering it was night and a small gym. Bunch of guys around but never see many go for the squat rack so had it unbothered as I made my attempts.In the peak cycle I have the goal set at 215 so for the next couple of weeks it's rough waters but will see what happens.
squat warm up - 2x10 @ 45, 1x8 @ 95, 1x8 @ 135, with belt 1x3 @ 175
squat with belt - 3x1 @ 205!
overload with belt - 275 for 20 count (wow that feels heavy, surprised I can un-rack it even)
pause squat - 1x1 @ 155
cable kickback - 3x8 @ 20 per leg
walked 25 minutes on treadmill4 -
t day, 5-3-1 week. whoo hoo.
press 50/55/61.5. got three for my last set and the weight was actually 62.5, so happy.
deadlift. 130/145/165. even better. i did my warmups and had mr t give me a sanity check on back angle, lower back tightness etc. then i did my 130 set of 5 and thought they were pretty heavy for 130, but in that thoroughly-doable-anyway way. they just made me a little nervous about how i'd deal with 145 and 165, was all.
then i went to get some more plates and realised i'd just skipped right past the opening set and done 5x150. mr t forbade me to go backwards and do set 1, so i moved right on to the 165, and got three reps.
which is a weight AND rep PR
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Woot Canadian! Good job.
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DawnEmbers wrote: »Woot Canadian! Good job.
thank you. and you with your 205 squat, holy cow. and 275 for the hold - i really like that idea. i've used it more for ohp, and i do think it's really helped with the way my form would wander as i went through a set and started losing that 'shelf'.0 -
Yesterday's workout:
Squat 5x5: 140. I agree the squats are a challenge. It seems there is such a fine line between good form and bad form
Bench: 3,4,4,3,3 105lbs. Haha all over the place. I think i could have pushed 5 on a couple of those but fear got the best of me. I usually workout with my boyfriend but he has been working a lot of overtime these two weeks. I do have the cage with the safety bar, so I'm safe but still was scared.
Row: 5x5 95lbs. I deloaded because my form was sloppy. May repeat this weight next time, I'll see how I feel during the warm up.1 -
Stronglift Workout A
Squat-1X5X 55/65/75/85/95, 5X5X 100
BP-1X5X 55/65/75, 5X5X 85
BR-5X5X85
Kettlebell Swing
Russian kettle bell swing- 23X5X35
Walk 1,000 Miles Challenge
3 miles
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Stronglift Rest Day
Kettlebell Swing
Goblet squat- 3X5X 40
Russian kettle bell swing-19 X7X 40
Week four, day one of transitioning from the 35-40 pound kettle bell.
Walk 1,000 Miles Challenge
3 miles2 -
totally not my day. i seem to have moved the tedonitis or whatever this is from my right tfl/flexor complex to my left piriformis muscle. just no way i'll be squatting for a few days, and i wasn't in the mood to try anything else either.
deload week. if i don't want to, i don't even have to lift afaik.0 -
Yesterday skipped the gym. Today had an okay shift at work though the manager was having a rough one as he worked morning but all of the evening managers called in. We didn't have a lot of staff but it wasn't the worse one so far. Made it to gym late as the drive took longer than normal. Must have been an accident as traffic hit a stand-still and it was after 11:30 pm, which involved not moving for long enough I ended up taking a very early exit to go a different route. Got to the gym just after midnight and saw guy who I first chatted with at the gym after moving. Had to wait a little for deadlifts but got to chat a little and he worked in with my warm-up squats/goodmorning combinations. Which was quite a feet since he was a lot taller but didn't move the pins.
Tad achy and tired now. Right hand is acting up a little and my shins have been a bit achy lately. Not sure why as I haven't even been running, just working on my feet and I've done that for years. On the plus side, new one rep max for deadlifts. It was super slow but I got them done.
front squats - 2x10 @ 50, 3x8 @ 75
good morning - 3x10 @ 75
deadlift warmups - 1x8 @ 135, 1x5 @ 185, with belt 1x3 @ 215
with belt and chalk - 3x1 @ 255
Just a 5 lb increase from before I moved to LA but still, nice to be moving up and we'll see how the next couple of sessions go. I put my goal at 265 on deadlift. Even if it's slow, happy to make progress.2 -
Stronglift Workout B
Squat-1X5X 55/65/75/85/95, 5X5X 100
OHP- 1X5X 45/50/55/60, 5X5X 55
DL- 1X5X 150
Kettlebell Swing
Russian kettle bell swing- 20 X 10 X 35
Walk 1,000 Miles Challenge
5 miles
If anyone wants to join me I am doing 17 day keto diet. You ask why just 17 days, because I will be going on vacation after that and I know I will be eating more than I should and want to cleanse my body first. You can look up HFLC, or LCHF and get information on what to eat. Here are a few articles to get you started.
http://ketodietapp.com/Blog/post/2015/01/03/Keto-Diet-Food-List-What-to-Eat-and-Avoid
https://thetruthaboutcancer.com/ketogenic-diet-weakens-cancer-cells/
http://www.ketogenic-diet-resource.com/support-files/kd-basics.pdf2 -
Sorry your feeling bad canadianlbs. Sometimes you just need a break
Yesterday morning I woke up with a stiff neck. It wasn't horrible, but decided to take it easy. Well this morning it's horrible! Uuugh it's so bad i don't even want to move. Well no choice but to take it easy today2 -
Stronglifts Rest Day
Kettlebell Swing
Goblet squats-3X5X 40
Russian kettle bell swing-22X7X 40
Week four, day two of transitioning from the 35 to the 40 pound kettle bell. I actually feel as though I am getting a good workout now. TMI I am actually working up a sweat. I can also feel that my heart rate is up during and after the swings.
Walk 1,000 Miles Challenge
5 miles0 -
i went to the gym despite #bumdeath and #squathate because even with bumdeath and squathate i might as well do some of the other stuff in my deload week. and oh my god, you people . . . these squats.
bench went okay, in fact it went fine at 50/55/60. idek if my training weight is 100 pounds for bench atm, but these were easy weights and that seems close enough.
ohp went okay, and in fact fine at 35/40/45.
bent-over rows went better than fine at 50/60/70. i did sets of 8 and went ahead with two extra sets at the highest weight because strong back, why not. i'd rather row than do bench, actually. just seems more useful to me.
but ohmygrokethesedamnsquats. glute/piriformis madness makes it impossible . . . and damn me if all of a sudden i don't find that bringing my toes IN and using near-parallel feet doesn't suddenly make it so i don't even feel that problem. except you would think that narrow feet would cause buttwink and taco style and forward leaning, wouldn't you? yes, you would . . . because those are the exact set of reasons why i QUIT using that form a whole year ago.
except no. except now, at least as far as i could tell in the sideways mirror and based on my feelz, narrow feet looks like it's the bullet again and my broomstick backsquats are perfect this way.
i'm not even happy about it. i'm just fecking tired of the way this lift jerks me around.2 -
oh yeah, i forgot. and then i lay on the floor and went back to my this-summer love, the turkish getups.
i've been afraid of them because of all this tendon garbage, but turned out they did not hurt at all and so i do love them still. at least i can still stack my shoulders and get myself in a one-sided bridge and and etc. and i still think that for integrated flexing/mobility, there's nothing like them.
it's been a while though, so i kept it to 3 or 4 on each side, with the tiny kb.2 -
It has been 3 months to the day since I last stepped foot in a gym, but I am finally back... first: I stayed away as I was recovering from an injured neck while lifting, then second: I just don't know why- I guess summer got in the way!
Starting out (again)
Squats: 45lb BB 3x5
OHP: 45lb BB 3x5
DL: 45lb BB 1x5
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BB curl: 25lb BB 2x8
Calf
Raises: 20lb DB's 3x15
Even with taking it easy today, my inner & outer thighs & hamstrings, are feeling like owwwwwwwwwwwwwwwwwwwwwwww! Think I will be taking it easy for a little longer for now...... Actually I think I will be taking it easy on the weights from now on, I kept trying to go up and my body just finally said no, this isn't happening anymore. So I will stay on the lighter side and do more reps- I do not want a repeat of my earlier neck injury, or any further injuries! It is good to be back 3 -
Stronglift Workout A
Squats-1X5X 55/65/75/85/95, 5X5X 100
BP-1X5X 55/65/75, 5X5X 85
BR-5X5X 85
Kettlebell Swing
Russian kettle bell swing-20 3X 10 X 35
Walk 1,000 Miles Challenge
5 miles1 -
went to a networking thing and scared the *kitten* out of myself because at least two places asked for my card. stopped at a foreign rec centre on the way home, to do my deload-week deadlifts at 75/85/95.
in street clothes. i went sockfeet for the deadlifts and considered trying for squats as well, but one or two broomstick reps talked me out of that. nothing says buttwink like the belt loop at the back of your pants doing a giant parabola in the mirror.2 -
Worked morning after having an evening shift yesterday, which made for a bit of a tired me today, though I drank a small kiwi redbull for breakfast. It took me a while to just get home in afternoon, the downside of getting out early afternoon is the traffic. Ended up dozing off for almost 30 minutes after 7 pm and considered not going to gym, but started waking up so made myself go. Trying not to skip upper body day so much. Plus, needed to try out push press and set some goals for a contest on bodybuilding.com. Had some rough reps on the press but I'm not used to them and haven't even consistently been doing any overhead pressing lately.
band pull aparts - 3x10
push press - 2x8 @ 45, 1x6 @ 65, 1x3 @ 85 (testing) then 3x5 @ 75
tricep pushdown - 3x10 @ 35
cable bicep curl - 3x10 @ 35
face pull - 3x8 @ 35
seated cable row - 3x10 @ 70
Then jogged for 20 minutes.
Have 2 more morning shifts then some how I ended up with Saturday and Sunday off from work. Woot!3 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 40
Russian kettle bell swing-25X7X 40
Week four, day three of transitioning from the 35-40 pound kettle bell.
Walk 1,000 Miles Challenge
3 miles
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So... I don't have Saturday off now. I went in to work this morning to discover the schedule had changed. Since I worked yesterday morning, it had to have changed yesterday at some point as they didn't even post until Tuesday afternoon for Thurs-Wed. I could have stayed, as the overnight manager mentioned, but I didn't know when I'd then get a day off and how it would mess up coverage, so I went home though was definitely annoyed. Tried to go back to sleep and had a bad headache that lead to not really getting decent sleep at all. Spent the afternoon with my sister, which is one of the pluses in having today off and this way I'm not working 3 days in a row. I still have Sunday off. Also, working 5 days instead of 4 so that means a little more money. Some good points but yeah, someone needs to get their act together with the scheduling.
Gym went well at least. It was an easy in amount required type of way because the only thing on the program was to get last week's weight for one set but two reps. Workout fueled by In & Out yet again cause it was what my sister wanted. To be hones I don't find it that great, it's just okay but I'm not that into any fast food burgers.
Squat warm up - 2x10 @ 45, 1x8 @ 95, 1x8 @ 135, and with belt 1x4 @ 175
Squat - 1x2 @ 205 with belt
Then for fun I did some low bar squats. 1x5 @ 135, 1x5 @ 155, 1x8 @ 135 narrow stance, which was different and knee kinda wondered what was going on but not too bad really on depth or anything like that.
I also walked for about 30 minutes. Now to get ready for bed soon cause leave for work at 6 am.1 -
Stronglift Workout B
Squat-1X5X 55/65/75/85/95, 5X5X 100
OHP- 1X5X 45/50/55/60, 5X5X 55
DL- 1X5X 140
Kettlebell Swing
Russian kettle bell swing-20X10X351 -
SL's A workout Day 2 (decided I am going to keep track here for myself )
Squats: 45lb BB 5x5
Bench: 45lb BB 5x5
Chest Rows: 20lb DB's 5x5
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Skull Crushers: 25lb BB 2x8
Shrugs: 45lb BB 2x10
Not anywhere near as sore as I was on day one, I could barely walk the day after- forget about going up stairs or even getting up out of a chair, holy moly I haven't had day after the workout the day before pain like that in..... I don't think ever!1 -
trainer day yesterday, final day of deload. crappy get-nowhere squats. bench press at 35/40/50, and here comes a new week and the start of another cycle.0
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