Janu-ready for a new You (January workout thread)
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Stronglift Rest Day
Kettlebell Swing
GobletSquats- 3x5x30
Russian Kettlebell Swing- 16x7x30
40lbs loss by May 27
Fitness Test
Push-ups- 3x10
Sit-ups- 3x10
Jumping jacks- 3x101 -
I'm going to jump in!
Today was:
Squat 5x5@65
Bench 5x5@52
Row 5x5@75
I'm in my 3rd (I believe?) week of stronglifts and I'm loving it so far!2 -
i broke all the ice off the sidewalk today.
allllll the ice. the entire sidewalk. ain't gonna do any lifting today.1 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-16 X7X 300 -
Stronglift Workout A
Squat- 1X5X 50/60/70, 5X5X 75
BP- 1X5X 45/50/55, 5X5X 60
BR- 5X5X 80
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-17 X7X 30
40lbs loss by May 27
Fitness Test
Push-ups-3X 15
Sit ups-3X 15
Jumping jacks-3X 15
I have been steadily increasing the weight amount on my StrongLifts exercises. I am working my way back up to my highest lift amounts. I have also been increasing the number of swings with the Kettlebell. And this week I am doing three sets of 15 of each of the fitness test exercises.1 -
Today is:
Squat 5x5@70
OHP 5x5@47
DL 1x5@1152 -
Week 2 / Workout 1
Deadlifts
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Assisted pull ups
Set 1: 16 lb assisted × 10
Set 2: 16 lb assisted × 10
Set 3: 16 lb assisted × 10
Overhead press
Set 1: 40 lb × 8
Set 2: 40 lb × 8
Set 3: 40 lb × 8
Abs:
1 plank @ 1 minute
2 side plank @ 1 minute each side1 -
last day of freedom before job. first squat session since flu. i did some math and decided i've lost 25-30% of the strength i had on other lifts, so this more or less fits in with that. sets of 10 at 45/50/55, front and back.
my form still seems okay and the strength did mostly seem to be there up to the limit where i stopped it for now. but oh man those sets of 10 made me tired.
bike to and from, with detour to doctor's office for checkup. we went over my lumbar x-ray from a few months ago and she said the only stuff on it was stuff that 'everyone' has, pretty much.
annnnnnd, the lumbar area looks good apparently, but we're going to do me a full-length bone scan since half my family history isn't known past age 52 . . . and i'm an inch shorter now than i was 10 or so years ago.2 -
Good idea to check and see how your back and bones in general are doing.
You'll get that energy back sooner than you think. First workout out of the bag can be discouraging though.
Today I did:
OHP 5 x 4 @ 30 lb fixed barbell FINALLY
Deadlift 1 x 5 @ 50 lb fixed barbell
Goblet squat 1 x 5 @ 40 lb, 4 x 5 @ 42.5 lb dumbbell
This was a deload because I had felt soreness for a few days in one of the upper quad muscles. Fortunately no pain with these squats - hallelujah! But I am going to wait to run again. It acts up if I walk too fast.
Bicep hammer curls 4 x 6 @ 15 lb dumbbells
EZ-Bar decline triceps extension 2 x 10 @ 20 lb
A spot right above each elbow was bothering me when I did these. Maybe my hands were holding the wrong part of the bar.
With OHP and bicep curls, I tightened the hell out of everything - abdominals, back, glutes, quads. I felt like that helped me push. Does that mean I really wasn't ready for the weights I used and I was cheating?2 -
Sister had to be somewhere this morning before my early morning shift, so I decided to go early and use the gym by work. Got in a good little weight lifting session in the hour time I had, though I definitely prefer working out after instead of before my shift.
front squat - 2x10 @ 45, 1x8 @ 65 and 3x8 @ 80
good morning - 3x10 @ 80
bench press - 2x10 @ 45, 3x8 @ 65
tricep pushdown - 4x10 @ 55
cable bicep curl - 4x8 @ 55
lat pulldown - 3x8 @ 75
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Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-17 X7X 30
40lbs loss by May 27th
Fitness Test
Push-ups-3X 15
Sit ups-3X 15
Jumping jacks-3X 15
1 -
Today:
Bent-over rows 1 x 5 @ 50 lb fixed barbell, 4 x 5 @ 27.5 lb dumbbells, 1 x 5 @ 60 lb fixed barbell
Dumbbell bench press 5 x 5 @ 30 lb dumbbells, attempted the 32.5 lb but could only do 2 reps
Close-grip lat pulldowns 2 x 8 @ 70 lb, 1 x 8 @ 75 lb
Off Wed-Fri because I'll be traveling with no access to a gym. Back at it Saturday.1 -
god, what a nightmare the first day of a new job is. i guess toting a *kitten* laptop home in a backpack doesn't count?
i'm so over it all, and i just got started
i'm biking. i don't give a purple god damn minus how much it will be tonight, i am riding my bike tomorrow. i just cannot do this bus thing. 2 -
Stronglift Workout B
Squats-1X5X 50/60/70, 5X5X 80
OHP- 1 X5X 45/50/60, 5X5X 55
DL- 1 X5X 95/105/110
I am still weak on the OHP. Everything else feels good.
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-18 X7X 30
I am still doing this work out with my husband in the morning before he leaves for work. We are slowly adding one set of swings every other day. Physically he's strong enough to swing way more than that but it is the back and other body parts that aren't cooperating with him! I'm definitely not going to push him I like that he is working out with me!
40lbs loss by May 27th
Fitness Test
Push-ups-4X 10
Sit-ups -4X 10
Jumping jacks-4X 10
I decided to do an extra set instead of increasing the number of reps.
1 -
I'm baaaaack, sort of. Sizable deload, esp on rows, but it was enough to wear me out today. Canadian, sorry the new job is bleh! Hope it gets better.
Squats 2x5 at 85 to get my sea legs, 5x5 @ 100
Benchpress 5x5 @ 55
Dumbbell rows 5x5 @ 50 (25 lb each hand, alternating grips) just to try it out.
My husband and toddler are now sick, which means no one is sleeping at night. For still being less than 100% and sleep-deprived, I feel all right about these numbers.1 -
amyinthetardis1231 wrote: »I'm baaaaack, sort of.
me too. and yeah, it's just a scrappy sort of scratch-workout time of year generally.
me and my bike and my backpack and 'my' laptop did the deed and rode to work this morning. it's close to freezing and there are still lumps and ice-drifts all over the place, plus new route. so i'm a little exhausted and overwhelmed, but it was so worth it just for the aaaah-something-is-normal-here feeling. and i have to say . . . with the new barriered bike-only lanes all the way through downtown, there's just no excuse NOT to ride. i left home at 6:15 or even later, and even lame out-of-shape careful-slow me was banging on the security desk and demanding know where the bike lockers are well before 7 am.
they have lockers in their shower room, and i snagged one. and get this . . . TOWELS. so, yeah. there's going to be bike commuting at least on the days where i'll be going down there. and i'll probably lift those days too. because with the three-hour commute to the other location there's just not no way. i'll ride and lift on the 'easy' days and sleep it off on the commutes to the miles-away days.
stopped at the gym on my way home, but didn't do a real workout. some eccentric chinups - hook grip MAY be fixing the little inner-elbow niggle worry i'd been having, but my right thumb is sure paying for it. and i did deadlifts. not to any schedule, but i did get them up to 150 just for the cuss of trying to match what i pulled last friday. i guess it's not going to be like you just pay some post-flu dues and then boom one day all of your lost strength comes back. looks like i'll be re-building it back up again the step-by-step way, sigh.
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Stronglift Rest Day
Kettlebell Swing
GobletSquats- 6x5x30
Russian Kettlebell Swing- 36x7x30
40lbs loss by May 27th
Fitness Test
Push-ups-4X 10
Sit ups-4x10
Jumping jacks-4X 101 -
Stronglift Workout A
Squat-1X5X 55/65/75, 5X5X 80
BP-1X5X 45/55, 5X5X 65
BR-5X5X 85
Everything felt really good today. The barbell row for next time I will keep it at the same weight to make sure my form is good before I move on.
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-19 X7X 30
40lbs loss by May 27 Challenge
Fitness Test
Push-ups-4x10
Sit ups-4X 10
Jumping jacks-4x102 -
I've had a week off lifting,been to Spain for a few days to visit family. So I deloaded about 10%.
Squats 5x5@89lbs
Bench 5x5@52lbs then 2x5@57lbs.
Rows 5x5@67lbs.
3 -
canadianlbs wrote: »i guess it's not going to be like you just pay some post-flu dues and then boom one day all of your lost strength comes back. looks like i'll be re-building it back up again the step-by-step way, sigh.
I hear you. Day two of being back to the gym. Still sick, still a bit sleep-deprived, but chugging my way through the days til I'm back to 100%. Squats felt fine unracking the weight but once I started actually going up and down, they felt pretty heavy. Today was:
Squats 5x5 @ 105
OHP 5x5 @ 52 (did them seated since squat rack was in high demand. So much easier seated!)
Deadlift 1x6 @ 105. I think I did an extra one bc I wasn't paying attention to my counting.3
