Where did June all go?
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I actually did a lifty thing today!
Romwod followed by gym time. No real plan... just part of my “do something, do what you want, so you keep doing” sort of plan
Bench... was having a hard time finding plates at commercial gym, so my jumps were a bit drastic for not having benched in a long time (months??). 10 x 45, 5 x 65, 5 x 95, 5x5x100. I was kind of sad about how hard 100 felt, but then I realized that I haven’t benched in months, and can STILL bench at least 100! So, there is that.
Bicep curls - 3 sets of 10 @ 15, 20, and 22.5 (ummm how long have I said dumbbells should have smaller than 5 lb increments??!!)
Overhead Tricep extensions- 22.5, 25, 27.5
Then when I got to travel for work location was wetter and stormier than I wanted to run in. So I did workout dvd.
In case we are wondering where my sudden motivation came from.... other than my gradual realization I needed to get back on some wagon, even if it wasn’t a full time lifting wagon.... boyfriend and I went fishing yesterday, and let’s just say the pic he sent me suggests the wagon might have gotten a bit further away than I thought it had.1 -
Late on reporting this. Mostly just been lazy and exhausted in between, so getting myself to the gym is all I've accomplished over the weekend xD Thankfully today is a provincial holiday so I don't need to go into work xD
Saturday:
Worked up to a heavy double power snatch. I think I got 75x2, 85x2, 90x1 (misgrooved 2nd rep, but knew I had it), 90x2 and 92.5x1 (2nd attemp wasn't there)
Then I did an 6 min EMOM of
1 muscle snatch, 1 hang power snatch, 1 ground power snatch @ 70lbs
WOD was a "mobility-focused" 15 min of work (so all reps done for quality, still pushing the pace)
- 2 snatch TGUs/arm (30lbs)
- 4 inchworm push-up to sumo squat
- 6 empty bar (35lbs) Overhead squat basically up against the uprights, focus on pretending it was a wall
- 8 close grip overhead towel walking lunges (total)
I think I got about 4 rounds in, went a little past 15 mins to finish the 4th, actually
Then 100 ab-mat situps for time, with 5 burpees every time I stopped. I managed 35/35/30 in about 6 minutes (so 10 burpees). Can I just say, doing burpees with a fatigued set of abs, whole different ball game?! xD Also, I'm still sore from this whenever I laugh, cough or sneeze today >_>
Sunday:
warmed up squats, then did a 20 min AMRAP of
- 3 barbell back squats at 155lbs (75% of max)
- 6 band assisted strict pull-ups
- 9 HR close grip push-ups
Managed 6 rounds and 5 pull-ups, I think? (so hey, 21 reps at 155lbs, not too shabby)
And I was too exhausted to do anything else. I mean, I'm still practicing my double unders. But other than that, I just can't muster the energy for any extra work. I'm quite sore today, and I have a lot of cleaning to do, so I'm actually going to take today off from the gym, I believe. Not according to plan, but I gotta keep myself functional, too.0 -
Hi!
Today is my day 1 and just wanted to say thanks to this community for inspiring me to go back to the gym. It's alrdy been months and months of procrastinating. 🙈
I'm a 40-yr-old GenX who stands 4'10" and weighs 107lbs. My goal is to build strength and grow muscles especially in my glutes. Any advice is welcome!
These are my weights today:
Squat: olympic bar = 45lb
Bench: EZ curl bar (5kg) + 10&10 = 30lb
Row: EZ curl bar (5kg) + 10&10 = 30lb
My warm ups consisted mostly of just light weights for each exercise (3 x 5) using dumbbells. No cardio before or after. Nothing. No core exercises. Not even a stretch! Oh my, should I do stretchings? I don't remember seeing any from Mehdi's videos. Hmm.
At first I was concerned that my bench and row were a little light, but when I realized that they increase in increments of 5lb every session, well, i just savoured the moment! I was out of the gym in less than 45mins which alrdy includes hanging out waiting for the rain to stop.
I train for fin swimming 3x a week for 2 hours (TTHS) and hope they don't mess up my rest days between the SL workouts (MWF).
Btw, there was this gym assistant guy who came up to me while I was setting up my empty bar at the squat rack and pointed me to the Smith Machine because it was "easier". I mean, to dish advice before even seeing me actually lift. 🙄😜
Ok, already looking forward to Wednesday. Thanks and stay strong ladies! Comments and joke are welcome! Cheers!
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Back at it, although I am 1. still sore from Saturday (how?! O.o), and 2. had a bit of a kink in my lower back
Started with a 5 min on the rower (~1200m, 70 cals) to try and work that kink out. It worked pretty ok.
Did some animal walks to finish warming up, on top of getting ready to clean. Worked up to 75x3, 85x2 and 95x1 squat clean thrusters.
Then 5 min AMRAP clusters @75lbs : 23 reps total
And then I did the following for time: (this is actually half of what was planned, but I would've never finished on time if I'd done the full thing. I mean, squats and rows were going ok, but the push-ups were killing me
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- 50 bw squats*
- 40 push-ups*
- 30 trx recline rows*
- 20 burpees
- 10 pike presses
- 5 trx "muscle ups"
* done in a 10/8/6 x2 then 5/4/3 x6 instead of all separated
Took 14ish minutes. I tried out the weighted cable on my new rope. It's a whole different ballgame, for sure.0 -
Lifted last night, but I was really tired and it showed.
Squat - 3x5 at 110 lbs - barely made these. Will repeat
OHP - 2x5, 1x3 at 57.5 lbs - couldn't finish the last set. My shoulders were still sore from climbing on Monday.
DL - 1x5 at 145 lbs. Felt very hard. Will repeat.
Rows (accessory) - 3x5 at 55 lbs
Close grip BP - 3x8 at 60 lbs - also felt hard, even though this is the second time at this weight
Barbell curls - 3x8 at 37 lbs - might increase it next time.
Wasn't my best session, but considering I didn't even want to do it at all, I guess it is still a win.0 -
Still so sleep deprived, and as it turns out, my sleep study was unconclusive. There's nothing wrong with me, except a bad case of Isleeptoolightitis (and not long enough).
5 min AMRAP back squats @ 95lbs. FROM FLOOR. Which means I had to clean & press it into position. I did 21/13/6 for a total of 40.
then 3 min AMRAPS with 1 min rest in between of 1 arm KB (35lbs)
- Push press: I think I got 35/side? (so 70 total)
- russian 1 arm swing: 50 total/side. I think? (so 100)
- Alternating power cleans: 31/side = 62
I may be off on those numbers, though.
It's the start of TOM, so no jump rope today.
I have a feeling my legs are gonna hurt soon >_>0 -
Another quick and dirty one today. Warmed up OHP, did some rowing motions, got into the hips a bit.
20 min AMRAP
- 3 strict barbell OHP @ 70lbs (~70% of 1RM)
- 6 alternating KB power snatches (3/arm) @ 35lbs
- 9 bur-effin-pees
- 12 UNBROKEN American KB swings @ 40lbs
As it turns out, swings were not that much of a challenge. Just had to hold on a bit. I got 7 full rounds + 2 snatches.
That was it. Shortest workout in a while.0 -
holding on by one fingertip. that is all.
overhead press. hepburn 50's 7x2 and a triple tonight.0
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