Daily Chat Thread
Options
Replies
-
Went to the gym after work. Had 7 am shift so got up at 6 am. Day three of Sheiko and so far so good. Had a slight misshap during squats as the cage peg is bent right where I need to set up rack. It has worked fine without the pin to keep the one side in placed but I pulled the bar forward to adjust and for the first time it came right out. Plates fell to the floor. Guy who was waiting behind for a rack open came to help and made sure I was okay. I was fine of course. He tried to wedge the pin in but no luck, so once it was set up again I just didn't pull the bar forward to try and readjust. oops
The Plan
bench 1x5 @ 58, 1x5 @ 69, 1x4 @ 81, 2x3 @ 86, 2x2 @ 92, 2x3 @ 86, 1x4 @ 81, 1x6 @ 69 and 1x8 @ 58
dumbell fly 5x10
squat 1x5 @ 108, 2x4 @ 129, 2x3 @ 151 and 5x3 @ 161
good morning (sitting) 5x5
The Actual Workout
bench 1x8 @ 45, 1x5 @ 55, 1x5 @ 70, 1x4 @ 80, 2x3 @ 85, 2x2 @ 90, 2x3 @ 85, 1x4 @ 80 1x6 @ 70 and 1x8 @ 60
db fly 5x10 @ 17.5
squat 1x8 @ 45, 1x5 @ 110, 2x4 @ 130, 2x3 @ 150, 5x3 @ 160
good morning (sitting) 5x5 @ 55
20 minutes on the elliptical
The lifting took me a while. I started around 4:05 and finished the lifting portion at 5:43. Didn't have to wait for bench but did have to wait to squat for over 15 minutes. I was going to meet coworkers for dinner (one was celebrating her birthday) but didn't think about how I didn't have any phone numbers or know who was going. So, I went but couldn't find anyone. Since I was at citywalk in Universal, I took myself out to dinner instead. Long day though. So sleepy.0 -
Holy front squats, Batman. Was a tiny bit intimidated when I saw the plan the today. I've done front squats for a while but only as an accessory so haven't really gotten above 100 lbs with them. Have been doing sets of 3x8 in the past but today was different. Guess I had a PR on front squat since never tried this high until today. Ended up going before work as got asked to work today. Was doing three weeks of one day PTO so I'd work 4 days and get paid for 5. Third week ended up not going that way as assistant manager asked me to work today instead of using a PTO day this week. Thursday will start my training full on in pharmacy at a different store. Judging by the assistant manager's reaction to which store I am working in the next two weeks, it's going to be tough. It's supposed to be a very busy pharmacy and will give me a challenge.
Plan
squat 1x5 @ 108, 1x4 @ 129, 2x3 @ 151 and 5x2 @ 172
bench 1x5 @ 58, 1x4 @ 69, 2x3 @ 81, 3x5 @ 92
db fly 5x10
push up 5x10
front squat 2x3 @ 97, 2x3 @ 118, 4x2 @ 129
good morning (standing) 5x5
The Workout
squat 2x8 @ 45, 1x5 @ 95, 1x5 @ 108, 1x4 @ 129, with belt 2x3 @ 155, 5x2 @ 175
bench 1x8 @ 45, 1x5 @ 58, 1x4 @ 69, 2x3 @ 79, 1x2 5x3 @ 95
db fly 5x10 @ 20
push up 10, 7, 5, 5, 6 had hands on dumbbells on the floor
front squats 1x8 @ 45, 2x3 @ 97, 2x3 @ 118, 4x2 @ 129
good morning (standing) 5x5 @ 115
Forget which reps I needed on the bench so did a set of two then remembered needed to do three, so paused then redid the set. Waits weren't too bad. Some waiting for the first squats and the bench but that was it. Had a guy work in with me on the middle reps of the front squats. Got to use my micro plates for the first time. Helps but need the gym to get 2.5 plates that fit the regular bar instead of the little aerobic class bars. That will help but got more of the actual numbers this time.0 -
Day 5 of Sheiko
Plan
deadlift to knees 1x3 @ 133, 1x3 @ 159, 2x3 @ 186, 4x2 @ 199
bench 1x6 @ 58, 2x6 @ 69, 4x6 @ 75
db fly 5x10
deadlift from box 1x4 @ 146, 1x4 @ 172, 2x4 @ 199, 4x4 @ 212
lunge 5x5
Workout
deadlift to knees 1x8 (full deadlift) and 1x8 @ 95, 1x3 @ 135, 1x3 @ 159, belt 2x3 @ 186, 4x2 @ 199
bench 1x8 @ 45, 1x6 @ 68, 2x6 @ 69, 4x6 @ 75
db fly 5x10 @ 15
deadlift from box 1x4 @ 146, 1x4 @ 175, 2x4 @ 199, 4x4 @ 215
curtsy lunge 5x5 @ 75
Slight oops on bench. Forgot I needed the 5's first as didn't have any at the moment and ended up doing 68 when was supposed to do 58. Oh well. Took around 2 hours at gym with waiting, rests and moving equipment along with the actual lifts.0 -
Day 6 of Sheiko
squat 2x8 @ 45, 1x5 @ 108, 1x4 @ 129, belt 2x3 @ 151 and 5x2 @ 172
bench 1x8 @ 45, 1x5 @ 58, 1x4 @ 69, 2x3 @ 81, 2x2 @ 91.5 (92), 1x3 @ 86, 1x5 @ 75, 1x7 @ 63
db fly 5x10 @ 15
squat 1x5 @ 108, 2x5 @ 129, 4x4 @ 151 (no belt)
good morning 5x5 @ 115
Had a guy let me work in at the start of my benching. Minor oops on the top set on the bench because forgot one of the .5 plates. Last squats went okay too and decided to go without the bench.0 -
Where is everyone?
I'm stuck not training - turns out my injured shoulder is actually a fractured rib. No clue as to how I've done that - I'm waiting on results of a CT scan and been referred to an orthopedic sports specialist but can't get in to see him until August 10. Sigh. This year has been one thing after another.
Really can't lift at all (physio orders!) so am getting into my cardio and resting a little more than usual. Kinda running out of ideas though so going to ask PT at gym today for suggestions/ a plan to be getting on with. Set them a challenge - a workout that's high intensity and maintains muscle without utilizing the upper body0 -
Still here.
I did not lift last week due to work commitments...that has been the first week of "no lifting" for me, that wasn't holiday related, in about 4 or 5 years!!
Soooooooooooo, getting BACK to lifting always causes me DOMs. I am not looking forward to this.
And then we actually do have our family holiday Aug 5 - 20....and I won't lift at all during that time. Sooooooooooo, talking myself into liftingDOMs for the next 2 weeks is not going well, lol.
Okay, okay tomorrow I will lift.0 -
Hi Jo - rest can be nice though. Nice to get some suggestions and hopefully something will spark it for you.
Beeps - ooo vacation. Me too actually, the 7-13th. Lift! It can be fun.
So exhausted. I had a hard time sleeping last night, not getting to sleep until after 2 am. Woke up a few times and was up before the alarm went off, which was set for 7. Had califa coffee thing for breakfast, monster with lunch and doubleshot protein drink and still so tired. Got off at 4:45 ish, bought a couple of things and tried to go to a gym that was only 4 miles from this store but with traffic it took a long time, the parking situation was a nuisance. Very small gym, not much equipment and parking wasn't going to be free (only 2 dollars but still). I didn't know how long the wait would be for the 2 eh squat racks. Decided to go to my usual gym instead, which took a long time in traffic so I didn't start lifting until 6:57 after a short wait. Didn't find the 2.5 plates until bench but so far they are still there. Made it through the lifting but was really tired.
Day 7 of Sheiko
squat 2x8 @ 45, 1x5 @ 118, 1x4 @ 139(140), belt 2x3 @ 159(161), 4x2 @ 185(183) ()=program weights
bench 1x8 @ 45, 1x5 @ 58, 1x4 @ 69, 2x3 @ 81, 6x3 @ 92
db fly 5x10 @ 17.5
push up 5x6
squat 1x3 @ 108, 1x3 @ 129, 1x3 @ 151, belt 4x3 @ 172
good morning 5x5 @ 115
0 -
Good morning, hoping to get some advice for coming back to lifting after hysterectomy surgery. Had laparoscopic 4 weeks ago so I have 5 abdominal incision. Haven't been cleared for any lifting yet. Can't even swim yet. Just doing some walking. But I'm looking forward to "resuming" lifting to some extent. I know everybody is different but I would like to hear if any of you had experience with this, especially the abdomen and pelvic floor strength. I'm apprehensive to say the least about resuming with any weight other than body weight. Thanks for listening.0
-
Another long day and pretty much as busy as yesterday. Non-stop work to the point I went over my hours, just by about 15 minutes but they don't like that. The one to train me was back but she commented how busy it was that she wasn't able to train me much. I also have computer work but haven't started on that either. Such chaos and struggles but we make it through. Made it to the gym after long time in traffic and was slow/tired so took long time to get done. With equipment it is really hit or miss as to how long you might wait. One woman had waited for 20+ minutes for the racks when I went over to wait for the 2nd set of deadlifts but she gave up. I only waited about 8 minutes that time around. Took me a while to get a bench though and it was a search for the dumbbells until a guy came over and offered me 17.5s since he was using the 15s. Nice thought and worked since the 20's were not to be found either. The 2.5 plates weren't found or well... I found 1 but not the other, so had to round on some of my lifts since couldn't do the recommended weight.
Day 8
deficit deadlift 1x5, 1x3 @ 135 (2x3 @ 133), 2x3 @ 159, 4x3 @ 175 (172) stood on a 45 plate
bench 1x8 @ 45, 1x5 @ 58, 1x4 @ 69, 2x3 @ 79 (81), 3x2 @ 89 (92), 2x2 @ 98, 2x3 @ 89 (92)
db fly 5x10 @ 17.5
deadlift from box 1x4 @ 159, 2x4 @ 186, belt 2x3 @ 209 (212), 3x2 @ 239
lung 5x5 @ 77
Sleepy. Should do some writing but want to shower and go to bed.0 -
Now working close shifts, which is 12:45 to 9:15. Decided to go to gym after work so could sleep in and not worry about getting ready after lifting for work. Plus, kind of nice to go to the gym with less people. In fact, no waits for equipment. That was fabulous. Still couldn't find the other 2.5 plate, or well, I did find it at the very end of my workout so I put them together so they can be used. Had a little upset stomach cause ate jack in box tacos as pre-workout fuel but needed something cheap. Also, forgot my belt and that sucked. Managed to do the lifts even with the crazy amount of sets. I survived and one more week left of Sheiko #29.
squat 2x8 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 149(151), 6x3 @ 169 (172)
bench 1x8 @ 45, 1x5 @ 58, 1x4 @ 69, 2x3 @ 79(81), 7x3 @ 89(92)
db fly 5x10 @ 17.5
push press 4x5 @ 65
good morning (standing) 5x5 @ 115
The program called for a "press" at 4x5 so decided to do the push press since wasn't sure what other press to do. The squats were tough and slow. Could have rounded up to 175 but no belt, decided to do 169, which is still a little more than I usually do belt-less but good to know I can do it without.0 -
Well, was supposed to lift Monday night after work. Longish shift but survived though had slight struggles cause not only did shark week start in the morning but had a headache off and on the whole shift. Didn't have anything to take and the headache followed me to the gym and had forgotten my belt yet again. Made it through part of the squats but did not go well with the pain increasing with the motions. Got one set at the top weight (169 as the 2.5 plates are missing again) done before giving up and just did 20 ish minutes walk on the treadmill.
Today (tuesday) had work with no headache today. Still working on things but making it through. Though forgot part of what I had planned for lunch. Had a bit of low calories before lifting but still went to the gym after work to redo the squat session. Interesting was coworker wanted to go to the gym too so she followed me as she wasn't quite sure how to get to that location from the store. She's the one training me now and I had seen her at my main store when I first started moving into pharmacy. So, she followed me to the gym though we did our own things once there.
squat 1x8 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 149 and with belt 5x3 @ 175
bench 1x8 @ 45, 1x5 @ 65, 1x5 @ 75, and 5x4 @ 86
db fly 5x10 @ 20
dip with hands on bench feet on floor 5x8 @ bw
front squat 2x5 @ 86, 2x4 @ 108 and with belt 3x3 @ 129
good morning (standing) 5x5 @ 117
Food once got home and all set for some sleep. Working until the weekend then I have off the two days before vacation starts. That is going to be nice. And discussed with managers, I'll be working at this same store for a few days after I get back before I go out on my own to work in other stores. Will finish Sheiko 29 right before vacation too, so can start #30 once get back.0 -
More lifting. Deadlift day and didn't have to wait too much this time. Still takes a while just not quite as long when not having to wait each time for bench or cage. 2.5 plates are not found again so that lasted a whole week but still have my micros so can get closer to what the program wants.
bench 1x8 @ 45, 1x5 @ 58, 1x4 @ 69, 2x3 @ 79, 2x3 @ 89, 3x2 @ 98
deadlift 1x3 @ 135, 1x3 @ 159, 2x3 @ 186, belt 2x3 @ 215, chalk 3x2 @ 225, 3x2 @ 215
bench 1x5 @ 58, 1x5 @ 69, 4x5 @ 79
db fly 5x10 @ 17.50 -
Last day of Sheiko #29 (they are month long sections of programming). Survived though it was definitely interesting with all of the benching compared to my last few cycles where I sometimes skipped upper body days.
squat 1x8 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 149 and belt 6x3 @ 175
bench 1x8 @ 45, 1x6 @ 58, 1x5 @ 69, 2x4 @ 79, 2x3 @ 89, 2x2 @ 98, 2x3 @ 89, 1x4 @ 79, 1x6 @ 69, 1x8 @ 58
db fly 5x10 @ 15
dip 5x8 @ bw
seated good morning 5x5 @ 60
abs 3x10 @ 80
Done. There isn't a 24 hour over in Minnesota so looks like I'm taking a week off. Might go for a run while on vacation but not sure if any lifting will happen. Need to figure out if I'm going to do a meet in the fall/winter so can plan the sheiko regimes to follow. Might do #30 next. We'll see.0 -
I'm still here....still on crutches. 12 weeks down and who knows how many to go. Hip fracture is healing slowly but is in an unusual place, apparently, so I am still being really careful.
I'm restricted to swimming at the moment....not what I want to do but needs must. I can't drive yet so have to rely on lift. Not ideal at all.
Just gotta be patient. Hope everyone else is healing ok?0 -
Kimi - yikes though working those crutches is quite an effort, or it seems. Hopefully thing heals well for you. Definitely not an ideal but you'll get through.
I'm on vacation in Minnesota but got to the gym yesterday. Actually worked in on the squat rack with a woman who is getting into powerlifting. And her boyfriend works at the gym in Oregon where I competed at my first meet. So, it was quite fun to do the random lifting session.0 -
Hi ladies
Long time no speak - I don't know what happened, I just stopped checking the forums I guess!
Things have been going well for me - on 30th May I weighed in at a shocking 214 pounds and decided enough was enough. Started keto and right now I'm sitting at 195.9 and moving downwards.
Lifting has been going very well. After pysching myself out for a long long time I decided to test maxes, I was bouncing between 70 - 75kg 5x5 squats and was expecting to get 80/85 on my 1RM. I got 100kg and I didn't actually try any higher.
Yesterday I got 100kg for doubles so things are looking great.
I switched to sumo deads and have pulled 100kg without back pain which is awesome, I hope to get my 120kg at some point reasonably soon.
Bench is still rubbish, I got 50kg for 1 today. Maybe my 1 plate bench (60kg) is coming this year, I just don't know.
I have entered two powerlifting meets - one little one for charity, and one slightly more proper one for my division in great british powerlifting. They're on the 10th September and the 21st October and I'm looking forward to it! May as well challenge myself
I hope you ladies are all doing well, I know I follow a couple of you on instagram - my name there is steph__lifts with two underscores in case others want to keep in touch!0 -
Stephi - Hi. Nice on the sumo deads there. Hope it continues to go well. Yay for meets too!
I went out on the lake in a kayak/boat thing they have here at the lakehouse. A little bit of a workout for upper body with that. Fun to just be out there on the lake.0 -
Hello kimi, Stephi and Dawn.
I do read along....you have an audience!
I am on vacation right now. I will return to lifting, and to calorie-restriction, in a week!0 -
Beeps! Vacations are nice. Have fun and enjoy it.
Yesterday's first session with Sheiko #30. Adjusted the starting maxes as I'd gone with the more solid bench 115 but switched it to the 125 that is the touch/go max. Went to the gym last night after work, which wasn't too bad. However, with the bench/squat/bench/squat and the number of sets plus waiting for equipment, I was basically at the gym for almost 3 hours. Part of it was the waiting but was also tired and a little slow. Only had less than 1000 calories before going to the gym. Got home after 1 am.
bench 1x8 @ 45, 1x5 @ 65, 2x4 @ 75, 2x3 @ 85, 5x3 @ 99 (no 2.5 plates so couldn't do the 100)
squat 1x8 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 149, belt 5x3 @ 175
bench 1x5 @ 65, 1x5 @ 75, 5x5 @ 88
db fly 5x10 @ 17.5
squat 1x5 @ 118, 1x4 @ 139, belt 5x3 @ 159
good morning (standing) 5x5 @ 1150 -
Hello!! Steph, I'm following you on IG. I'm winningatbeingme for anyone who wants to do likewise!
My big news is that I've been to the gym!! We had a spa break earlier in the week and they had a diddy gym....just cardio and cables, no free weights. But I did some upper body cable work and managed 10 mins on the bike pain free.
So yesterday hubby took my to our gym ( still not allowed to drive) and I did a good upper body workout...not quite up to previous levels but not to be unhappy with that.
Lat pulldown 4x8@ 33 kg
Seated rows 4x8@ 26 kg
Dumbbell shoulder press 4x8@ 14kgx2
dB chest press 4x8@ 12kgx2
Upper chest 4x8@8kgsx2
Tricep cable pulldown 4x8 @17.5kg
Bicep cable curls 4x8 @10kg
Happy with that and have DOMS today!!
Will go for a swim later..... getting there!!0
