Janu-ready for a new You (January workout thread)
fanncy0626
Posts: 7,152 Member
Good luck ladies let's start out the New Year with a New determination to meet our goals!
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Replies
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Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-14 X7X 30
Fitness Test
Push-ups-20
Sit ups-30
Jumping Jack-570 -
I'm back after a long hiatus due to my shoulder. I'm ready to start up StrongLifts but my version of it (more reps than strength). This is what my workout will look like starting today:
Workout A
squats: 3x10 @ 65lbs.
bench P: 3x10 @ 45lbs.
Rows: 3x10 @ 45 lbs.
triceps press down:1x10 @ 50lbs.
calf raises: 1-2 x 10 reps @ ??lbs.
Workout B
deadlifts: 3x8 @ 65lbs.
pullups: 3x10 @ ??assisted
bicep curls: 1x12 @ ???
Abs: 1-2 set of 10 reps3 -
Cross-posted in 20 week challenge group:
First workout of 2017, oof what a grind. I'm still under the weather but the longer I go between workouts, the worse it feels when I do get back in. So today was:
Squats 5x5 @ 115
OHP 5x5 @ 50
Deadline 1x5 @ 1203 -
Yay. I lifted in the past two days but didn't want to post my own title. hehe. Now I'll be able to post next time I work out.2
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This was my workout 2 days ago:
Goblet squat - 3 sets of warmups (1 x 8 35 lb, 1 x 7 40 lb, 1 x 5 45 lb), then 3 x 5 50 lb, 2 x 5 52.5 lb
Barbell rows - 3 x 5 50 lb, 1 x 5 60 lb (too much so I went back to) 1 x 5 50 lb
Dumbbell bench press 5 x 5 30 lb
Today's workout will be squats, OHP and deadlift:
My legs are still somewhat achy and stiff and my left hamstring is acting up so I am debating whether to deload today on the squats and also on deadlift. Or even wait an extra day and do the workout tomorrow. I know people can work out through DOMS but I don't want to lose muscle through overwork.
Also, last time I warmed up by jogging to the gym (1.5 miles away) and jogged back afterwards. Perhaps I should not jog first but just do 5 minutes warmup on a bike instead before lifting...?3 -
Stronglift Workout A
Squat-1X5X 45/55, 5X5X 65
BP-1X5X 45/50, 5X5X 55
BR-5X5X 75
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-14 X5X 300 -
nice title, thanks fanncy
still sick. i'm functional but i annoyed one s houlder sleeping funny and chipping ice, plus i still have The Cough. so since the gym will be stuffed and my normal appetite/energy aren't really back, i believe that i'll rest until friday.I'm back after a long hiatus due to my shoulder.
nice to see you again
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canadianlbs- get better and rest is a good idea!2
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Hello ladies. It's good to be back to the weight training scene. My weights are a bit on the lower end since I've upped my reps. I recently found out that I need to increase reps to build muscle (not necessarily strength).
Today's workout:
deadlifts: 3x8 @ 55lbs.
pullups: 3x10 @ 16 (assisted)
overhead shoulder press: 3x10 @30 lbs.
bicep curls: 1x10 @ 30 lbs
Abs: 2 planks @ 1 minute each
No running since my quads are sore from yesterday's squats and 3 mile run.
Shoulder seems to be okay so far although I can feel the clicking when doing pull ups. I'll see how it feels tomorrow.2 -
Today's workout:
Walked to gym (1.5 miles)
Deadlifts 1 x 5 50 lb, 1 x 5 60 lb
OHP 1 x 5 20 lb fixed barbell; 5 x 5 12.5 lb dumbbells; 1 x 5 30 lb fixed barbell. I have to be VERY warmed up to lift that last weight, and tighten up my whole body. Will my shoulders EVER get stronger? Been stalled for months!
Goblet squats 1 x 8 35 lb; 1 x 8 40 lb; 1 x 7 45 lb; 2 x 8 47.5 lb (I had been doing 5 x 5 but wanted to try a bit more volume and a bit less weight today)
Walked home, went out of the way a bit (2.8 miles)
The dark cloudy weather is making me sleepy.1 -
May you feel 100% ASAP @canadianlbs.
Oh I'm torn now. Currently in the 20 weeks thread. ....hmmmm... I'll spy for fun, if that's alright, and then post progress at the end on janu-ready.! 2 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-3X5X 30
Russian kettle bell swing-15 X5X 301 -
5/1/17
Squats 24.5 kg (54 lbs) 5*5
Bench press 22 kg (48.5 lbs) 5*5
BarbellRow 32.5 kg (71.6 lbs) 5*1
3/1/2017
Squats 22 kg (48.5 lbs) 5*5
O.Press 19.5 kg (43 lbs) 5*5
Deadlift 40 kg (88 lbs) 5*1
Machine workouts:
Lat. Pull down 10 kg(22 lbs) 10X3
Biceps Pull 10 kg (22 lbs) 10X3
Happy lifting to everyone!2 -
Stronglift Workout B
Squat-1X5X 45/55/65, 5X5X 70
OHP- 1 X5X 45/50, 5X5X 55
DL- 1X5X 90/100/110
Kettlebell Swing
Goblet squats-3X5X 30
Russian kettle bell swing-15 X7X 30
40lbs loss by May 27th
Fitness Challenge
Push-ups-3X 10
Sit ups-3X 10
Leg lifts-3X 101 -
going to my regular friday training tonight. i haven't been near a barbell since last friday, which was when my body was busy actually getting the flu.
i'm weirdly lost. i've taken weeks off in the past, and i've done enough recovering from mechanical things, groke knows. but never in all this two and a half years have i been actually sick. gonna j ust put myself into mr t's hands to find out how we proceed.
but i can't help feeling like it's day absolute-one as a lifter, all over again. i was doing all that great hypertrophy stuff, and i hit pr's on the final week of that cycle right before Sick. but it just seems like too much to hope for, to think that i could have done any actual growing while i was also trying to get over the flu.0 -
Canadianslbs- A lot of that going around! Hoping you feel better real soon!1
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@canadianlbs that flu basically hit you over the head with a sledge hammer. No wonder you feel like you're back to square one. You'll come back better than you think!
Workout:
Barbell rows - 2 x 10 @ 50 lb barbell warmup, 5 x 5 @ two 27.5 lb dumbbells
Bench press - 5 x 5 @ 30 lb dumbbells, 1 x 5 @ 32.5 lb dumbbells (best yet)
Goblet squat - 1 x 8 @ 40 lb, 1 x 7 @ 45 lb, 2 x 5 @ 50 lb when I stopped because I felt a strain in my left quad.
I started feeling something off on yesterday's run-walk.
grumble grumble grumble
Workout outfit: Motörhead shirt, black running tights, blue running shoes with neon green laces, yellow socks with white duckies on them
Post workout: two scoops of fancypants ice cream (one was pine currant cornbread, the other was vegan turmeric palm sugar cookie; the latter tasted like coconut curry with cookies in it) They sound weird but they were great.3 -
thanks guys. i know i've 'encouraged' so many other people who've been off for illness, but seems like i don't take myself very seriously when it comes to me. the first day 'back' is done now, so that's a start. mr t said he likes to have people who have been sick start at warmup weight 1 and then do 10's with some kind of increase up to some 'reasonable' weight, just for the sake of reminding the neurosystem and getting the blood moving again and all that. so we did. i was a little beady about still trying to get to the weights i would have been 5's-weeking with, but i fell short enough that the plan was clearly the right one to use.
press: 10x 25/30/35/40/45 . . . and i tried for 50 but rep 8 was so zig-zaggy that i racked it and wrapped it for press after that. non-sick weights for press would have been 5x 48/56/64 . . . so yeah, sad. quite a long ways off.
deadlift: 10x65/75//95/115/135. i was absolutely determined to get to my own bodyweight at least, and i did. though i had to break it into triples and 4-sets and such. and then i was so sad about being so weak, that i added 10 more but only got two reps at 145. non-sick weights would have been 124/143/162, rounded up. so, yeah. sad. i'll do the same scheme for my other two lifts somewhere during the week and really hope that after that i'll be able to just start up with my 10th wendler. if not, i've been about due for a reset/repeat, so i may just drop back to cycle 8 or 9.
i will say though, the deadlift form tweaks felt like they were holding up pretty well. so there's that and if i can hold this nice form as my strength does come back, that ought to end up in some pretty nice place.
mr squats has been sick as well so he was doing the same programme as me . . . but with squats. nobody could have said he was happy with it
but he's determined to eat keto all year long just to see what happens, so his body is adjusting to that change as well. 2 -
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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