Workout check-in: You all deserve a (p)real good hand of applause! :)
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Stronglift Rest Day
Kettlebell Swing
Goblet squats-6X5X 35
Russian kettle bell swing-36X7X 35
40lbs loss by May 27 Challenge
Buns, Guns and Abs challenge.
55 squats
13 push-ups
55 leg lifts
April move your @$$ Challenge
I am going to walk at least 2 miles when I walk my dog to where I board him.
I will be MIA until Monday morning. Yes I am bringing my kettle bell! We will be on the road most of the day today and returning Sunday evening. Everybody have a fantastic Easter if you celebrate or have a great weekend!
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I managed to drag my butt to the gym for upper power session
Bench 105x5, 110x5, 112.5x5, 115x5
Pendlay Rows 85x5, 90x5, 92.x5, 95x5 (+ a power clean at that last weight to get the bar back in the rack. I'm a lil rusty on these)
OHP 65x5, 75x5 (Meant to do 70. lol whoops), 75x4, 77.5x4
Chin-ups & dips (machine assisted) -120x10, -110x10, -100x8, -90x6
hip kneeling routine (about a week late). I finally got it done. And I'm paying the price for not doing it.
Did some sprints yesterday, and my adductors (esp. the right side) are angry at me. Tomorrow being easter, I was already iffy going to the gym for lower power. Given how my lower body feels, I'll stick to some home workout + more mobility work and go on Monday instead.2 -
30 minutes of pool running. Boy my arms and legs felt tired throughout. Guess yesterday's swim and Thursday's upper body workout took more out of me than I thought.0
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canadianlbs wrote: »lent it to our marathon runner who's been struggling with glute activation and made the same suggestion to her. it was fun to get to actually watch as her own mind blew up. i had to watch her closely to make sure that i got my band back
@canadianlbs how high up was the runner wearing the band? I should do that.
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@canadianlbs how high up was the runner wearing the band? I should do that.
i didnt' ask her
i think all that matters was, it was below the knee joint. when i was driving with it i put it just under those knobs at the top of your tibia. and then i did yes/nos under the cover of the steering wheel.
when it's above my knees, it really kicks in on my glutes and glute med. but when i had it below, it was like it was activating all the little 'deep' stabilizers instead, things like piriformis and the gemelli muscles and all stuff like that.
it helped me a lot, actually. my own glute meds are not weak
but they're awfully overworked. i've been massaging and rolling and stretching them for weeks and i never have gotten them to a point where they don't yelp when i put pressure on them. but when i think about the mechanics, it seems clear that having the little deep muscles pick up some of the load of controlling my femurs finally gives them a bit of a break.
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wow it was empty in the rec centre. so nice.
i did front/back squat sets in 5lb jumps up to 3x5 at 70, which i'm pleased about because it's a five-pound progression from my last 3x5 set. i'm not sure that my depth was quiiite deep enough - still paranoid about the buttwink so i'd prefer to cut short. but i was happy with everything else, and it felt like my left side was really working for once. i felt solid all the way through. there were no reps i thought were execrable, and there were quite a few of them that felt thoroughly stellar.
given that i went off straight afterwards and did proper foam rolling on the area that always gives me the worst grief in my glute med on the left. i did the actual 'go slow enough to let the muscles actually feel what's happening. find a place that really feels like A Place and stay there, until it calms all the way down and that feeling is gone. and then put it through at least three reps of some move that will activate it, while it still has the full rom.' i don't think it'll save me from doms tomorrow, but the tight spot actually melted, for real. so i'll see. i'm happy with this more specific approach just as an experiment atm.
accessory work that i did was pulldowns because i'm so hipped on the 'strong back strong squat' thing right now, but i don't like to do rows in squat shoes. and then after the foam rolling i did 5 rounds of turkish getups. just with a 3-pound dumbbell, but it's been a long time since i did them and the point was really just more of 'use the muscle you just semi-fixed, in some fully functional way' kind of thing. more of a knit-everything-back-together type thing, or an active cooldown.1 -
oh. and i wanted to add that i'm not sure why things are different, but i continue to think that being able to get my hands all the way in on the bar is a huge factor in why my squats work when they do work. i'm just not sure how come i can do that now. i'm setting the edge of the inside knurl right down the middle of my index finger when i put my hands on the bar nowadays, and that's tight. the only thing i can think of that's making it possible suddenly is i've been maintaining my lower-trap strength. as soon as i have my hands on the bar, i'm initiating the 'tits up' from there, by pulling the whole of my shoulder into position as my next move. it seems to make enough room that ducking under and getting my back against it feels tight, but it's never uncomfortable.
score one for watching the upla nationals like a serious nerd recently on youtube. just watching the serious powerlifters squat has been infecting me by osmosis, i think. the difference that it's been making is huge.0 -
*Grumbles* Adductors still angry with me. It's that stupid "just on the verge of a sprain" feeling I get whenever I lunge or try to push my knees out. In light of this, tomorrow is going to be another light recovery/mobility day. Which is sad because I have the day off and was going to have time to do legs AND sprints so I could proper recover for the NEXT leg session. I'll at least try to make tomorrow a bit more cardio oriented than today.
Shred "warm-up"
Jumping jacks x50
rear lunge w/ overhead reach x10/leg
Push-ups (did 8 full, 4 with knee assist on the way up)
front lunge + hamstring stretch x10/leg
Band Pulls x 10 straight, 5 diagonal each side, 10 dislocates, 10 pronated grip pull-aparts, red band. I'm getting stronger at these, which is weird because I'm not trying to. They're purely a warm-up/primer exercise to me. And prior to the layoff, I hadn't been able to do the red band consistently. These days I rarely feel I need to pull out the black band. (We're talking a 5-15lbs resistance difference, depending on how close I take my grip, + the fact the red band hasn't gotten as much use as the black one, lol)
superman reach and row x10
hollow rocks x20
half TGUs x10/side
speed squats for ~40s, which turned into 12 not-so-deep and very uncomfortable squats.
leg swings front/back and side to side x10 each
Then the Shred mobility routine (only did 1 round today)
Groiner to T reach x5/side (focusing on keeping my abs super tight actually kept my groin from feeling all tear-y, so yay?)
inchworm to up/down dog to sumo squat x10
big(y) lunge + hammy stretch
cossack squats x10/side
1 leg romanian deadlift to toy soldier (controlled kick up to hand in front) x10/side
slow 8 count burpee x5
Some foam rolling. Especially got into my glutes, hamstrings and psoas. There was no pressure points in my groin, somehow. That left me a little baffled, considering. Oh, and also them lats. They be super tight today!
And I tried to get some core work. Straight leg drops were okay, couldn't do the side ones. Held my side planks for an almost easy minute (is there actually an almost easy for plank? Well, I had a few more seconds in me, but I didn't feel like pushing it). Bird dogs for 10, 12, 15s each. I'm feeling lazy. And I gotta go shower and head over to my grandma's for easter. Even though my mom won't be there.
There's some kind of things changing and falling apart theme going on around me these days. Maybe that's why I'm only three quarters a$$ed about this stuff lately.2 -
deadlift - 1x10 @ 115, 1x10 @ 135, 1x6 @ 185, belt 1x5 @ 205, belt+chalk 1x5 @ 235
sdl on 35 plate - 2x8 @ 155
yates rows on 35 plate - 2x8 @ 95
clean - 1x8 @ 45, 1x8 @ 65, 1x1 then failed attempts at 75 and 1x8 @ 65
one arm db row - 1x10 @ 40
The deadlifts were okay. Wasn't sure as last time did 8 reps at 185 and it didn't feel quite there this time, but still managed the 235 instead of 225 for 5 reps. Next week get to move to 3 reps instead of 5, woot. The rows were a bit challenging this week and obviously cleans didn't go so well but eh, that's okay. The db row was fine.
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i did my real 3's week bench. which now i think of it was a mistake because that's what this friday is for.
eh, whatever. 65/75/80. except there were no safeties and i didn't even try the 80. couldn't really work out the bench groove, but instead i dropped it to 55 and did 5x10 to replace the last set.
doing pull-down sets of 8 in between at a moderate weight made a bit of difference. well, duh.0 -
Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 85
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-20X7X 35
40lbs loss by May 27 Challenge
Buns, Guns and Abs Challenge
60 Squats
15 push-ups
Rest day leg lifts
April move your @$$ Challenge
I am going to take at least 2-2 mile walk today.
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Upper Body Accessories
wide grip pause bench - 2x10 @ 45, 1x8 @ 65 and 2x5 @ 75
tricep push down with bar - 3x10 @ 80
overhead tricep extension - 2x10 @ 40
seated preacher curl - 1x10 @ bar, 2x10 @ bar+10 (tried 10's instead of the 5's but no go)
walk on treadmill for 40 minutes at 5 incline and 3 speed and 5 minute cool down1 -
s.i's going to be a thing for a while i think. well, my chiro warned me it's the kind of thing that does keep on coming back. i'm taking the approach that worked for my wonky t4 a few years ago: monitor and correct on a frequent basis, until it goes away. ima take the attitude that i'm okay as long as a) i can always correct it within a day or two when i catch it, so at least i'll start every workout with a clean slate, and b) it can come back, so long as it's not getting worse every time it comes back.
so far so good by those rules. a locked sacrum is not an easy thing to unlock, but it's partly just because the whole thing is so three-dimensional and i suck at 3-d visualizing. i still don't really get what parts are moving and how, but i've been googling around and youtubing a bit and just generally trying to self-educate.
for today anyway i think i have come up with something that seems to work. so long as i'm ending each day in better shape than i was when i started the day i'll consider myself to be making progress with it.
and i feel strong. i mean, mechanically goofy right now, but i feel like ain't nothing much wrong with the muscles these days.0 -
gee, i should go try out some turkish getups, if i'm so sure i've got my s.i. realigned.
that'll learn me if it isn't. and if it is, it's just the kind of thing to reinforce 'here's how to move normally' on the part that's been stuck.1 -
Stronglift Rest Day
Kettlebell Swing
GobletSquats- 6X5X35
Russian Kettlebell Swing- 40X7X35
40lbs loss by May 27 Challenge
Buns, Guns and Abs 30 Day Challenge
65 Squats
16 push-ups
65 leg lifts
April move your @$$ Challenge
Rain all day here! I will take to 2 -2mile walks today!0 -
I'm back from holidays, but haven't hit the gym yet. Maybe tonight? I don't know. This week looks like it might be busy with kid stuff...
Did loads of walking and bike riding while away... but also did loads of beer drinking... so...0 -
the good news: i remembered i need to do 3's of press and deadlift this week, in time to do both.
the bad news: work-friendly designer wool slacks are a bad thing for deadlifting in.
the good news: but they're just fine for the overhead press \o/
the bad news: work-[sort of] friendly boots are not the best thing for overhead press
the good news: nobody caught me taking them off \o/
the bad news: i didn't make my top set of 65 for the press
the good news: but i cleaned 60 very efficiently, twice \o/
the bad news: you can't deadlift in work-friendly slacks.
the good news: tomorrow is another day. and that hamstring has been acting up, so i didn't want to deadlift today anyway.
also, since i just-couldn't with the 65lb press (i'm being strict about protecting my lumbar, so no laybacks), i went and did pulldowns instead. 3x5. and here's the good bit: i checked the pin quickly before i started and it was at 70. so i went there, because 70 is my dream goal for the overhead press, and i like my own personal rule 'if you can't push it, then you should pull it at least', especially for the upper-body lifts. it was on the close grip palms-facing doohickey, so that was probably part of this.
because i re-checked the pin just to make sure i wasn't over-crediting myself for that 70 after two sets. it was at the NEXT PIN. so the last set was a bit grindy, but i did 3x5 very nice-looking sets of pulldowns at 85 pounds.4 -
Stronglift Workout B
Squats-1X5X 55/65/75/85, 5X5X 90
OHP- 1X5X 45/50, 5X5X 55
DL- 15X 95/105/115/120
Kettlebell Swing
GobletSquats- 3X5X35
Russian Kettlebell Swing- 20X7X35
40lbs loss by May 27 Challenge
Buns, Guns and Abs 30 Day Challenge
70 Squats
18 push-ups
70 leg lifts
April move your @$$ Challenge
I am going to be on the road most of the day so I will take an evening walk.
*FYI - I strength train right away in the morning. Then the BG&A challenge usually in the afternoon but today I have to do it after SL since I am on the road today. I try to take at least 2-3 long walks during the day. My husband and I do the Kettlebell workout in the evening.
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So I'm taking a look at my macros and IIFYM suggests 144g protein with 1481 calories a day (for fat loss). How the hell do I get in 144g of protein a day without eating a chicken breast as every meal?0
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Kittyfeliz wrote: »So I'm taking a look at my macros and IIFYM suggests 144g protein with 1481 calories a day (for fat loss). How the hell do I get in 144g of protein a day without eating a chicken breast as every meal?
The short and easy answer is: you don't need to. You really only need about 1g of protein per pound of LEAN body weight (In my case that's like 120g, and I'm fat, but also bulky).
The slightly longer answer: add in sneaky good stuff, like cheese, eggs, greek yogurt, nuts, etc. Now, I'm one who likes to have meat for at least 3 meals a day, so that easily brings me to 90g right there, and I like to add a protein shake on top. So then all I have to do is add in a few sneaky grams of protein through veggies (you'd be surprised at how much protein mushrooms have! lol), seeds, nuts, cheese, like I said, cereal, bread, pasta... it really all adds up.
Speaking of, I better go get my food ready for tomorrow, I'm gonna try to get up and test that groin in the morning.2 -
I have done some workouts in the last few days but hadn't properly counted reps. I did more shoulder (OHP and Arnold press), bicep, tricep and pushups because my obliques were killing me from pool running. I must've been holding myself in an odd position because that didn't happen before when I did pool running months ago.
Today:
DB bench press 3 x 10 @ 25 lb dbs, 4 x 5 @ 30 lb dbs
Romanian deadlifts 2 x 6 @ 70 lb - not chancing more because of my back
Seated rows - 4 x 8 and I have no idea of the weight because the plate numbers were scratched out
OHP 30 lb: 1 x 7, 1 x 6, 1 x 5
Goblet squats 2 x 6 @ 45 lbs, 3 x 5 @ 47.5 lbs
Walked 2 miles1 -
My school gym is month to month and I'm waiting til payday to pay another month... So I did higher reps w/ lower weight at home. 4x10 at 40lb for sumo DL with a kettlebell. And 4x10 OHP with ~20lb adjustable mini barbells. Probably best to keep it low since I am way out of whack with my routine anyway.
Also my coed soccer game. Lots of cardio because I play the full hour-I actually can't get a sub unless it's another woman, and we don't have another. Because the rule is 'each team must have a girl on the field at all times'. Is it just me who thinks this is sexist? If I want a break, I can take one, but my team would have to play a player down. (But when men want a break they can sub in for each other.) Also I hate how they all call us girls not women. Sigh
Eta: left groin held up at the game but the right one decided it wanted to hurt so now they're even
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Kittyfeliz wrote: »So I'm taking a look at my macros and IIFYM suggests 144g protein with 1481 calories a day (for fat loss). How the hell do I get in 144g of protein a day without eating a chicken breast as every meal?
The short and easy answer is: you don't need to. You really only need about 1g of protein per pound of LEAN body weight (In my case that's like 120g, and I'm fat, but also bulky).
The slightly longer answer: add in sneaky good stuff, like cheese, eggs, greek yogurt, nuts, etc. Now, I'm one who likes to have meat for at least 3 meals a day, so that easily brings me to 90g right there, and I like to add a protein shake on top. So then all I have to do is add in a few sneaky grams of protein through veggies (you'd be surprised at how much protein mushrooms have! lol), seeds, nuts, cheese, like I said, cereal, bread, pasta... it really all adds up.
Speaking of, I better go get my food ready for tomorrow, I'm gonna try to get up and test that groin in the morning.
Thank you! I don't love eating a lot of meat or cooking so I'm going to have to start doing some prepping I think and more protein shakes. I did ok and even did more than 120g of protein so yay! I guess I'll just think of 144g as extra credit if I can hit 120g or so.0 -
@krokador about to test my groin, too! Soccer is like, so much groin action. Lol
i was wondering if being left/right-legged is giving you some of the grief that you had. not that i want to paint the whole world with my brush, but my one-sided bike actions have really caused some discrepancies. i'm not just stronger on the dominant side, i've also got really weird mobility/rom discrepancies.
just a thought. it's 3's week but i went and deadlifted today and there was no way i was going to try for 135/155/175 right now. 120 felt heavy
so i stayed with 120 and just made a two-hour project out of getting my form RIGHT. everything's sort of wandered off and forgotten how to do things, so i went right back to the rippetoe rules (the ones i remembered) and just worked on executing each of them properly.
each one turned out to be a project in its own right so i didn't do 'weight' but i sure did volume.
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Stronglift Rest Day
Kettlebell Swing
GobletSquats- 6X5X35
Russian Kettlebell Swing- 40X7X35
40lbs loss by May 27 Challenge
Buns, Guns and Abs 30 Day Challenge
Rest day Squats
20 push-ups
75 leg lifts
April move your @$$ Challenge
Rain all day here! I will take to 2 -2mile walks today!
Keto/LC 4 Week Challenge April 23rd-May20th
Join us for this challenge by participating on this thread! Tighten up your eating and burn your fat!
https://community.myfitnesspal.com/en/discussion/10544958/keto-lc-4-week-challenge-april-23rd-may-20th#latest0 -
@krokador about to test my groin, too! Soccer is like, so much groin action. Lol
Sorry to hear that now it's the other side that's giving you grief. I have found once I go through a few cycles of tenderness though, I get used to it and less brutally sore afterwards. Hopefully it settles down for you soon!
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Well, I finally worked through the fear of injuring that groin and went for a leg day workout. It turned out very, very simple, though.
Back squats
95x3
105x5
115x5
125x5
135x5
I wanted to hit 135 for a set. Didn't matter how many reps. I was still fairly explosive on that last rep, so I think I'm leaving some stuff on the table still, but I'd rather ease back into it. My right side hip/lower back still acts up a bit, and I don't want to go back to having it seize up completely
Trap bar deads
120x5
150x5
175x5
195x5
205x5
It's such an awkward move, it's hard to really work on the hamstrings a lot here, and I can still feel my upper back from having to stabilize that weight. I'd rather be doing conventional deadlifts, but I'll ease back into that, too. Soon.
bulgarian split squats , bodyweight, 6 reps per side. My anterior inner quad on the right side felt super tight and painful when I was doing the reps on the right side. I was going to load it up and keep going, but I just backed off and figured I'd try again another day.
Then finished with straight and side lying leg drop, side planks and bird dogs for the core.
I really wish it would be sunny here a bit. It's hard to motivate myself to go for walks when the weather is so dreary
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@canadianlbs interesting theory! Ultimately I think the left hurt first because I have lots of weak muscles on that side from the IT band/hip bursitis stuff being on that side. I might be over-compensating with the right, hence the new pain. But it's all pretty mild pain, really (cc @krokador) I think it will be fine! Thanks for well wishes & great job with your workouts!1
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Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 85
Kettlebell Swing
Goblet squats-3X5X 35
Russian kettle bell swing-20X7X 35
40lbs loss by May 27 Challenge
Buns, Guns and Abs Challenge
75 Squats
Rest day push-ups
75 leg lifts
April move your @$$ Challenge
I am going to walk as much as possible today. I will be on the road most of the day. Mall walking!
Keto/LC 4 Week Challenge April 23rd - May 20th
Clean your cupboards of temptation and fill them up with food that fits your macros!0
This discussion has been closed.