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Workout check-in: You all deserve a (p)real good hand of applause! :)

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  • amyinthetardis1231
    amyinthetardis1231 Posts: 571 Member
    I didn't post on this thread, but I did a half *kitten* work out on Weds (deloaded squats and OHP with some deadlifts). Still short today because I skipped rows, but hurray for me I'm meeting my trainer next week to start working on pull ups as a replacement for Wretched rows! I'm throwing in the towel, I hate rows and they make my back hurt for days. Screw em.

    Today, still deloaded:
    Squats 3x5 @ 155
    Bench press 1x5 @ 87, 2x5 @ 82
  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
    Easy day today as it was Shoulders. Was near work early so did the shoulder exercises then an hour on the treadmill reading textbook.

    side lateral raise - 2x12 @ 12.5
    front singe raise - 2x12 @ 12.5
    standing db shoulder press - 2x8 @ 25
    bent over side raise - 2x12 @ 10
    face pulls - 2x8 @ 85 and 1x12 @ 70
    for fun did 2x5 @ 100 on seated row while waiting to do face pulls as half of the cable spots are currently broken at this location
    hour on treadmill most of which at a 4 incline and 3 speed while reading
  • lkpducky
    lkpducky Posts: 17,645 Member
    Today's workout: 35 minutes on the arm crank ergometer

    @DawnEmbers I should do that workout too - my shoulders need all the help they can get.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    discovered a muscle i've never heard of today. ** became convinced from pictures and also from symptom descriptions and case histories that THIS is the muscle on the left that burns and 'tears' and has that skin-twist feeling to it htat little kids call a 'bangle' so much of the time.

    stretched it. it was brief but that stretch was O_O eye-bugging. also, when i put both feet back on the ground i was literally walking differently.

    pmuch took a break from lifting until i work out whether all the above is a good thing or a bad thing.

    the muscle is . .
    quadratus femoris. yeah, you've never heard of it either, right :tongue:
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    Stronglift Rest Day

    Kettlebell Swing
    GobletSquats- 6X5X35
    Russian Kettlebell Swing- 40X7X35

    40lbs loss by May 27 Challenge
    Buns, Guns and Abs 30 Day Challenge
    75 Squats
    22 push-ups
    Rest Day leg lifts

    April move your @$$ Challenge
    I will take at least 2 -2mile walks today!

    Keto/LC 4 Week Challenge April 23rd-May20th
    One day left to prepare! Join us to tighten up your eating and your body!
    https://community.myfitnesspal.com/en/discussion/10544958/keto-lc-4-week-challenge-april-23rd-may-20th#latest
  • krokador
    krokador Posts: 1,794 Member
    canadianlbs wrote: »
    discovered a muscle i've never heard of today. ** became convinced from pictures and also from symptom descriptions and case histories that THIS is the muscle on the left that burns and 'tears' and has that skin-twist feeling to it htat little kids call a 'bangle' so much of the time.

    stretched it. it was brief but that stretch was O_O eye-bugging. also, when i put both feet back on the ground i was literally walking differently.

    pmuch took a break from lifting until i work out whether all the above is a good thing or a bad thing.

    the muscle is . .
    quadratus femoris. yeah, you've never heard of it either, right :tongue:

    The kids over here call that a sunburn xD Never hear dof a bangle. But ugh, been getting grief from my quads all week. I think they were very unhappy with my poor food choices.

    Anyways, haven't had my rest day, but since I'll be gone without a proper gym for a week, figured I'd go in and do some work. Just a little. Minimalist is the word.

    Front squats
    65x8, 75x12, 80x12, 85x12, 95x10

    conventional deadlift (first time back at them since the lower back spasm episodes back in late november)
    65x8, 95x8, 135x10, 155x10 - did that weird pinch thing to my hand. It's been happening a good bit lately where this tendon (?) or something other gets caught between the bone and the bar when I grip something heavy. And then it hurts like a b**** (yes, a bruise, shhh) when I subsequently put pressure on it.

    But I tried to do another set with 155, started with a finger grip, but again, haven't done heavy deads in a while, so bar was slipping, I tried to get a palm grip and WOW the pain in my hand. So I regrouped and finished the set hanging on to the bar for dear life. Lol. 9 reps. And i was done

    except for some hip mobility. Didn't pull at anything too violently today, so as a result I was pretty loose once I got back up from the ground. Wee!

    I think I missed reporting yesterday,s workout, too. Bench worked up to 120x4 I believe. Rows 105x5 (?), OHP 80x5, and some fairly heavy higher reps close grip pulldowns. I'm rebuilding strength. Slowly, but surely!
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    Stronglift Rest Day

    Kettlebell Swing
    GobletSquats- 6X5X35
    Russian Kettlebell Swing- 44X7X35

    40lbs loss by May 27 Challenge
    Buns, Guns and Abs 30 Day Challenge
    80 Squats
    23 push-ups
    80 leg lifts

    April move your @$$ Challenge
    It is snowing today! Definitely will take at least a 2 mile walk will have to see how slippery it is. Hopefully I will do more.

    Keto/LC 4 Week Challenge April 23rd-May20th
    Day one of our challenge! Suggestion for today is to take a look at the recipes and pictures of low-carb meals that fellow MFP'ers have submitted!
    This is a fantastic site to get meal ideas from!
    https://community.myfitnesspal.com/en/discussion/10274397/what-does-your-low-carb-meals-look-like#latest
    Recipes
    https://community.myfitnesspal.com/en/discussion/10044905/share-your-original-recipes#latest
  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
    Deadlift Day

    10 minute warmup on elliptical
    deadlift 2x10 @ 135, 1x8 @ 185, with belt 1x5 @ 205 and 1x4 @ 245
    sdl - 1x10 @ 155
    yates row - 2x8 @ 95
    clean - 1x8 @ 45, 1x8 @ 65 and 1x5 @ 75
    walked on treadmill for 30 minutes at 5 incline and 3 speed then a cool down

    Deadlift was supposed to be 1x3 but felt decent so decided to do a 4th rep. Last peak cycle I had to do 2x3 for it them 3x1 at 155 followed by 1x2. Next weekend I'll tried 1x3 @ 255 and see how it goes since my current max is the 1x2 at that weight.
  • lkpducky
    lkpducky Posts: 17,645 Member
    The outer sides of my back, right above the hips, have been bothering me for the past week so I'd better call the quack soon.

    Meanwhile - I swam a third of a mile at the Olympic-size community pool. I was swimming faster than the last time months ago, probably thanks to weightlifting and the arm crank erg. I was running out of breath more easily though - I haven't run very much at all and my heart rate doesn't go nearly as high with the cardio I have been doing.

    As I left, I asked to buy a 15-session pass. The young woman (looked in her 20s) started to explain how it worked and then stopped in mid-sentence: "Oh, are you over 50?" turned out I got to pay $20 rather than $35.
    Not sure what to make of her guessing my age (51) but I thought it was funnier than hell.

    :p

    :
  • lkpducky
    lkpducky Posts: 17,645 Member
    https://www.youtube.com/watch?v=oHNCOqWX6Hc
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    lkpducky wrote: »
    The outer sides of my back, right above the hips, have been bothering me for the past week
    :

    quadratus lumborum. sjaddup, me, and it might not be anyway.

    went and tested my quad fem with some squats, but only very very cautiously as thursday and friday at work were just miserable. you don't want to mess up this muscle, people. it's a tiny little thing but it makes it so you can't tolerate sitting on your own hamstrings and that side of your bum feels like it would glow in the dark if they turned the lights off. also, it's stupidly hard to get a lacrosse ball or foam roller to and almost equally hard to isolate for any kind of rehab movement since it's so overpower-able by your glutes.

    anyway, it seemed calmer today so i tried it out while being in a state of perpetual terror that one single bad move or jerk would set it off again. i can't help having this hypochondriac fear that i tore it or something, maybe even 10 years ago when i crashed my bike on black ice. but more probably with some little too-primal surge coming out of a squat. there's this terrifying little case history out there on the interwebz about this woman who fell on one buttock and went through years of 'it's your piriformis' and 'your core is weak' only to finally have the paper-writers discover her quad fem was completely detached from the bone on the femur side and had wrapped itself round her sciatic nerve or something. ahh, self-help on the medical plane.

    tl:dr: i did light squats. don't seem to be rekt. touching wood.


  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    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
    Rest Day Squats
    24 push-ups
    85 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.

    Keto/LC 4 Week Challenge April 24th-May20th
    Everyone has great goals! We have a great group of people working together to support and inspire each other!
  • lkpducky
    lkpducky Posts: 17,645 Member
    canadianlbs wrote: »
    lkpducky wrote: »
    The outer sides of my back, right above the hips, have been bothering me for the past week
    :

    quadratus lumborum. sjaddup, me, and it might not be anyway.

    The pain does indeed appear to be around there. thanks! I couldn't find any mention of that muscle in the other back muscle anatomy charts I found, until you told me this term.

    http://www.triggerpointtherapist.com/blog/quadratus-lumborum-trigger-points/ql-trigger-points-masters-low-back-pain/

    I made an appointment with the back quack for May 5. Soonest I could get. Now watch - the pain will go away since I made said appointment. :p
  • jen_092
    jen_092 Posts: 254 Member
    ^ my quack uses students, one week one told me my left leg is shorter than the other, the next week another student said my right leg is shorter. I just smiled and nodded
  • lkpducky
    lkpducky Posts: 17,645 Member
    @jen_092 You should've done like House did: write on his leg "Not this leg" "Not this leg either" (or it was something to that effect) :p
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    lkpducky wrote: »
    I made an appointment with the back quack for May 5. Soonest I could get. Now watch - the pain will go away since I made said appointment. :p

    a foam roller can do it too, if you snug it crosswise into your waist. and then if that muscle is pissed, let yourself relax onto it SLOWLY. ql is 'deep;, i.e. underneath other muscles. so even if you're poking/foam rolling around in that zone you might not come across it unless you give the more superficial muscles time to stop guarding it first.

    i trigger-pointed my quad fem yesterday and it seems as if it's really helped. by, of all things, getting my little plastic reusable ice cubes out of the freezer and snugging one right into that space and just sitting on it. yeah, don't worry. nobody uses those ice cubes in drinks :tongue:

    i don't usually ice but this was probably a real inflammation thing, so for once i did. and surprise, it seems as if it actually helped. at least i don't have the burning hamstrings and the whole-glute tenderness still going on. still going realllllly carefully here, but i couldn't resist going to the gym before work and doing a short session of just-the-bar squats. i was afraid i'd re-activate it and also didn't think very much of my form because i didn't know how much load it could take, but i did really want to try out the range of motion before it heals up in some new state of scarring or tightness or something else that's going to be a big pain in the butt.

    thanks for bearing with me.

  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    edited April 2017
    Stronglift Rest Day

    Kettlebell Swing
    GobletSquats- 6X5X35
    Russian Kettlebell Swing- 44X7X35

    40lbs loss by May 27 Challenge
    Buns, Guns and Abs 30 Day Challenge
    85 Squats
    25 push-ups
    Rest Day leg lifts

    April move your @$$ Challenge
    Definitely will take at least a 2 mile walk maybe too! It is extremely cold for this time of year. Tonight we are going to get ice and up to 3 inches of snow. Another 5 inches tomorrow!

    Keto/LC 4 Week Challenge April 23rd-May20th
    Day 3/28 I lost another 1.2 pounds today added to the .2 from yesterday for a total of 1.4 pounds! For the next couple of days I am going to learn how to resist temptation! Tonight I have a dinner banquet. Tomorrow I will be celebrating my son-in-law's birthday. I am predicting success!
  • lkpducky
    lkpducky Posts: 17,645 Member
    canadianlbs wrote: »
    lkpducky wrote: »
    I made an appointment with the back quack for May 5. Soonest I could get. Now watch - the pain will go away since I made said appointment. :p

    a foam roller can do it too, if you snug it crosswise into your waist. and then if that muscle is pissed, let yourself relax onto it SLOWLY. ql is 'deep;, i.e. underneath other muscles. so even if you're poking/foam rolling around in that zone you might not come across it unless you give the more superficial muscles time to stop guarding it first.

    I just did that except with a rubber massage ball and (aside from aftermath of rolling) THE OVER-HIP PAIN IS GONE!!

    Thank you thank you thank you thank you thank you thank you thank you!!!!!!!!!!!!!!

    I could swear that the ball popped and compressed at some point! Maybe it was the side of my torso popping? but there was no pain afterwards.

  • amyinthetardis1231
    amyinthetardis1231 Posts: 571 Member
    New stuffs today! I had a session with my PT to check my deadlift form (flying colors) and start working toward pullups. I'm going to feel it tomorrow for sure, but it feels good to walk away from rows and start working toward something I can see having more real world application.

    Squats: 1x5 of Empty bar/95/115, 2×5 @ 135
    Assisted pullups and lat pull-downs (didn't count)
    Deadlifts 1x5 @95, 1x3 @ 102, 1x3 @ 152
  • lkpducky
    lkpducky Posts: 17,645 Member
    You can do it @amyinthetardis1231 !

    Update - the side of my torso popping has now become sore. I hope I didn't pull or tear something. At least I'm not screaming in pain, so there's that.

    My husband doesn't call me "Disaster Duck" for nothing.

    But the over-the-hip pain is still gone :p
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    Stronglift Rest Day

    Kettlebell Swing
    GobletSquats- 6X5X35
    Russian Kettlebell Swing- 44X7X35

    40lbs loss by May 27 Challenge
    Buns, Guns and Abs 30 Day Challenge
    85 Squats
    26 push-ups
    90 leg lifts

    April move your @$$ Challenge
    I am in the cities today. I will be clothes shopping! Don't really know how many miles I will be walking but I know I will be shopping for at least four hours!

    Keto/LC 4 Week Challenge April 23rd-May20th
    Day 4/28 I am on the road today so my challenge is still to resist temptations! Tonight I will be going out to eat and to the movies to celebrate my son-in-law's birthday! I brought Macademia nuts and cheese crisps to sneak into the theater! I know...they can kick me out!
  • jowaring
    jowaring Posts: 145 Member
    Today's workout after warm up.
    Squats 6x6@75lbs
    Bench 6x6@50lbs
    Rows 6x6@65lbs.
    I've had over 2 weeks off lifting, the app said to deload 20% so today was nice and easy.found it hard to get motivated and took longer off than planned.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    i did . . . squats in flat shoes. gosh knows what will come of this but it didn't seem any worse than not doing them in flat shoes.
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    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-10X10X 35
    I am starting week one of increasing the reps from 7-10 swings per set in preparation to transition to the 40 pound kettle bell.

    40lbs loss by May 27 Challenge
    Buns, Guns and Abs Challenge
    90 Squats
    30 push-ups
    90 leg lifts

    April move your @$$ Challenge
    I was on the road early this morning so will take a 2 mile walk this afternoon. Maybe evening one!

    Keto/LC 4 Week Challenge April 23rd - May 20th
    Buffalo wild wings had perfect food choices for this WOE. Naked grilled chicken tenders! Cheese curds! Dipped in ranch! Keep hitting the macros!
  • amyinthetardis1231
    amyinthetardis1231 Posts: 571 Member
    So last week into this week has felt a bit like I'm just faffing around when I go in, buttt I think I spent my time in the gym better today than I have in a while. I decided to test my one rep maxes for some of the big lifts in preparation for starting Wendler's 5/3/1 next week. I think I've gotten what I can from SL 5x5 and the mental relief of just accepting that I can do something different is huge. I'm slightly intimidated by having to learn new assistance work, but at the same time I think that will be good for me. So today's workout took forever, but gave me some good boosts.

    Squats: 1x5 each at empty bar/95/115/135
    1x3 @ 155/165
    Tested 1 rep at 170 and nailed it! Hard but smooth, with good form. It's possible I could have done one at 175 but I feel fine about 170. It's above my bodyweight, if barely!

    OHP: 1x5 each @ 52/57/62/67
    1x3 @ 72, failed 4th attempt
    1x2 @ 77, failed 3rd attempt

    Bench press: 1x5 @ 52/62/72/82/87
    1x3 @ 92, 1x2 @ 97

    I hit PRs in all of these lifts today, which I am very proud of considering I didn't really finish coming back up from my deload. It felt good to change it up instead of feeling like I had to grind out more and more reps.
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    Amy fantastic work out results!
  • IzzyBooNZ1
    IzzyBooNZ1 Posts: 1,289 Member
    I'm slowly getting better a OHP ! I'm still only on the 20kg bar only but last workout I did 1 x 4 reps, then 4 set of 5 reps and I am not struggling as much as I used to. Took me a while haha. When I first started I found 5 sets of 3 reps a struggle.
    Squats I am not going up in the weight just yet - at 35kgs including bar - and I'm finding this pretty hard going with proper form. But I will get there.


  • canadianlbs
    canadianlbs Posts: 5,199 Member
    edited April 2017
    amyinthetardis1231 wrote: »
    So last week into this week has felt a bit like I'm just faffing around when I go in

    oooo, another wendlerizer \o/ amazing maxes.

    IzzyBooNZ1 wrote: »
    I'm finding this pretty hard going with proper form. But I will get there.

    i just may be starting on a phase where the weight isn't much, but for once my squats feel clean and natural as far as the form. i tell ya, i have been 'heavy' with them [for me], and i've been where they felt 'clean', and by this point, i'll take 'clean' every time. always having to fight them . . . meh. even if you win each individual battle it just gets really old.

    on that note, i did my bike commute but didn't lift. i was tempted, because that 'i'm just going to go light so it doesn't count' thing . . . and i'm a little greedy for more of yesterday's pretty-good feeling at 65 pounds. but tomorrow is deadlifts and press, where i've lost ground on them both. so i be'd have and came home.
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    Stronglift Rest Day

    Kettlebell Swing
    GobletSquats- 6X5X35
    Russian Kettlebell Swing- 20X10X35
    Increased from 7-10 reps/set really is challenging!

    40lbs loss by May 27 Challenge
    Buns, Guns and Abs 30 Day Challenge
    Rest Day Squats
    35 push-ups
    95 leg lifts

    April move your @$$ Challenge
    I will be taking 2-2 mile walks today. Nice to be back to normal!

    Keto/LC 4 Week Challenge April 23rd-May20th
    Day 6/28 feeling grounded into this challenge! I see success in my future!
  • jowaring
    jowaring Posts: 145 Member
    Tonight's workout after warm up
    Squats 5x5 @85lbs.
    Ohp 5x6@42lbs.
    Deadlift 2x5@120lbs.
    This is my 2nd workout after starting back so the weights are low.ohp is 10 lbs lower than what I was lifting before my holiday and felt really heavy.squats and deadlift felt really easy though.
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