When July in bed all day because the heat won't go away... Go to the gym! [Workout Thread]
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Ran a 4k in like 31 minutes at lunch yesterday. Happy to say I did NOT stop once, and could've kept going a bit, even!
Today was a gruesome one. Mainly on my hands xD
100 barbell thrusters for time, 10 min CAP. 45lbs. I got 98. Shredded the outside of BOTH my thumbs in the process, because friction
then 100 knees to bows for time (in sets of 5+): 73 total. My grip is shot, I have blisters over my calluses, and also ripped the inside of my left hand a smidge.
Just... ow. Sometimes simple is awful xD
All wounds are medals of war!!
You are really inspiring!! 1 -
Something a bit differnt today.... was a fitness test we do every 3 months. Measurements (all going in the right direction), the Cooper test which was 6mins @ 8.5kmph and then 6mins @9kmp. Managed it non stop which was faster than last time. I’ll train towards getting a straight 12 mins @9mph next time. The I did 17 press ups in under a minute. My sit-ups were much less but I must admit I’ve been neglecting core. That I will change in the next 3 months. I’ve also been told to up my calories to 3000 per day 😳 we’re see what the next few months brings 💪1
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Seeing the measurements going down is a great victory and so is the Cooper test! Well done you!! What exercise would you plan for the core strength? 1
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July Weightlifting
Goal: 3 times/ week
Wk1: 2 ~Wk2: 3 ~ Wk3: 2 ~Wk4:
24/7/18 Squat/bench lift/bent.row
22/7/18 Squat/bench lift/bent.row√
Squat 5x5 29.5 kg 65 lbs
Bench press 5x5 24.5 kg 54 lbs
Barbell rows 5x10 30 kg 66
Pull down 10×3 15 kg
Cable row 10×3 15 kg
Dumbbell side raise 10×3 5 kg
Triceps extension 10×2 10 kg1 -
Seeing the measurements going down is a great victory and so is the Cooper test! Well done you!! What exercise would you plan for the core strength?
Hey thanks, my pt has done me a program that utilised the swiss ball while doing various moves both with dumbbells and without. Also plank and trx stuff. When I have a physical copy I’ll take a pic
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Last two sessions as follows....
21/7/18
Squats 57.5kg - 5,5,5,5,4 (form still poo),
OHP 22.5kg - 10,5,5,5,5 - easy by following the apps deload advice.
Deadlift 75kg - 1x3 (very hard)
23/7/18
Squats 57.5kg 5x5 form much better so moving on
Bench 42.5kg - 5,3,3,4,2 (didn’t think I’d get more than 2!)
Row 40kg - 5,5,5,5,4 (form not my best so repeating)
So from the above clearly still gaining strength so will plow on. Am upping carbs for a while
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July Weightlifting
Goal: 3 times/ week
Wk1: 2 ~Wk2: 3 ~ Wk3: 2 ~Wk4: 1
24/7/18 Squat/OP/Deadlift√
Squat 5×5 29.5 kg 65 lbs
OP 5×5 24.5 kg 54 lbs
Dead lift 5×2 45 kg 99 lbs1 -
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Today’s numbers:
Squat 60kg - 5,5,5,4,4 (felt actually real easy but last 2 sets didn’t want to push it),
OHP 23.5kg - 5x5 90seconds rest all easy,
Deadlifts 60kg x 5 then 75kg x 5 - really hard so listed it as 4 so I could repeat
Dips on green band 12,12,12,12
Pull-ups on band 12,12,100 -
July Weightlifting
Goal: 3 times/ week
Wk1: 2 ~Wk2: 3 ~ Wk3: 2 ~Wk4: 2
26/7/18 Squat/bench lift/bent.row√
Squat 5x5 29.5 kg 65 lbs
Bench press 5x5 24.5 kg 54 lbs
Barbell rows 5x10 30 kg 66
Pull down 10×3 15 kg
Cable row 10×3 15 kg
Dumbbell side raise 10×3 5 kg
Triceps extension 10×2 10 kg
Front raise 10×2 5 kg
24/7/18 Squat/OP/Deadlift√
Squat 5×5 29.5 kg 65 lbs
OP 5×5 24.5 kg 54 lbs
Dead lift 5×2 45 kg 99 lbs1 -
@TheHobbit2017 Thank you for cheering me! It was tough! Seeing you guys lift so heavy gives me inspiration. May be someday I could be as strong also...
Today I planned to incorporate barbell lunges in to my work out but alas! Time constraints!1 -
Today’s lifts,
Squats 60kg - 5x5
Bench 42.5kg - 5,5,5,5,3 (so close!)
Row 40kg - 5x51 -
Sorry for the lack of updates, I have been run into the ground and was less than happy about my results and couldn't be bothered to try to type 'em out.
Last Monday I did:
- 3 barbell squat clean thrusters @ 85lbs
+ 5, 4, 3, 2, 1 rounds of:
- 2 pull-ups
- 3 pike press (feet elevated)
- 4 burpees over bar
(so 3 clusters, 5 rounds of 2/3/4 , 3 clusters then 4 rounds, etc)
on a 20 min time cap. I got through 3 rounds and 2 clusters. That day wasn't so bad, I guess, that was before things went super south, anyway.
Thursday was a bodyweight ladder type of workout. 10 down to 1 of each move for time:
- bw squat
- push-up
- recline rows
- burpee
I hit the 12 min time cap after the round of 7 on each. My left wrist has been bothering me, for one, and it made push-ups harder than usual, on top of my body being completely beat up by the stress of the past few weeks, I guess?
Finished that session with an 8 min clock to complete 2, 4, 6, 8, ... 20, 18, 16... 2 ladder of KB swings (have to set it down between each step) @ 44lbs. I got back down to 12 + 2 for a total of 172 swings.
Friday was a teensy bit better
EMOTM x8 - Barbell Power Clean & Press (ascending load)
95 for 2 rounds, 100x2, 102.5x2,
105 took me a high pull miss on the clean but I got it,
107.5 was good, but more of a push jerk than a push press
Then for time (workout listed no cap, but I had a time limit so I set 12 mins):
- 10 clean & press @ 75% of the highest weight of the EMOM (I took 105 and went with 77.5lbs)
- 90 bw squats
- 70 HR push-ups
- 50 recline rows
- 30 deadlifts @ C&P weight
The bodyweight portion was going to be too long if I didn't cut it up, so I made it 10 rounds of 9/7/5, but I finished the 8th round at 11:45 so I just ditched the last 2 and went for a set of 30 deadlifts unbroken to finish. It took a little longer than the original 12 minutes, but at least I felt a bit better about myself.
Then yesterday I spent 20 minutes in Kettlehell (yes, I named the workout)
EMOTM x20 with double KBs (I used 2x30)
- 3 clean
- 3 front squat
- 3 push press
- 3 pull-ups
The kicker: if you can't complete a round in time, rest the next round. I skipped 3 rounds that way, 9th, 14th and 20th (I *tried* to get that last chin-up in before the beep but my arms just couldn't get me there).
I was pouring sweat. It wasn't a fun one. Having to get back to the bells after breathing for only 10ish seconds... yeah. Glad I did it, though. Today is a day off. My left wrist bothers me even more. I've got it taped up in hopes it'll help it heal faster/protect it from daily occurences. I'm not sure what all happened to it. It started hurting a bit about a month ago, as it tends to do about 3 times a year randomly - I sprained it as a kid and it never was 100% structurally sound since, but I've gotten around just avoiding bending it the wrong way for a bit when it flares up and it usually gets better. It sort of bent backwards doing one of the obstacles last Saturday though, so maybe that just made things worse, and trying to do push-ups on it is like the worst idea. So, um, it shall be DB push-ups for a little while.
And woah, that was a novel. O_o2 -
Today’s results:
Squats 62.5kg 5x5 (amazing as first time at this weight and felt brilliant. Last ones hard but achieved),
OHP 24.5kg 5x5 (easy)
Deadlift 75kg 1x4 - deload time. I could possibly have repped out a very poor 5th but no point as form would have been way off and risk injury.
All in all happy with that. Deadlifts clearly him my body weight ceiling so let’s see if deloading helps. It helped with my squats 1 -
Sorry for the lack of updates, I have been run into the ground and was less than happy about my results and couldn't be bothered to try to type 'em out.
Last Monday I did:
- 3 barbell squat clean thrusters @ 85lbs
+ 5, 4, 3, 2, 1 rounds of:
- 2 pull-ups
- 3 pike press (feet elevated)
- 4 burpees over bar
(so 3 clusters, 5 rounds of 2/3/4 , 3 clusters then 4 rounds, etc)
on a 20 min time cap. I got through 3 rounds and 2 clusters. That day wasn't so bad, I guess, that was before things went super south, anyway.
Thursday was a bodyweight ladder type of workout. 10 down to 1 of each move for time:
- bw squat
- push-up
- recline rows
- burpee
I hit the 12 min time cap after the round of 7 on each. My left wrist has been bothering me, for one, and it made push-ups harder than usual, on top of my body being completely beat up by the stress of the past few weeks, I guess?
Finished that session with an 8 min clock to complete 2, 4, 6, 8, ... 20, 18, 16... 2 ladder of KB swings (have to set it down between each step) @ 44lbs. I got back down to 12 + 2 for a total of 172 swings.
Friday was a teensy bit better
EMOTM x8 - Barbell Power Clean & Press (ascending load)
95 for 2 rounds, 100x2, 102.5x2,
105 took me a high pull miss on the clean but I got it,
107.5 was good, but more of a push jerk than a push press
Then for time (workout listed no cap, but I had a time limit so I set 12 mins):
- 10 clean & press @ 75% of the highest weight of the EMOM (I took 105 and went with 77.5lbs)
- 90 bw squats
- 70 HR push-ups
- 50 recline rows
- 30 deadlifts @ C&P weight
The bodyweight portion was going to be too long if I didn't cut it up, so I made it 10 rounds of 9/7/5, but I finished the 8th round at 11:45 so I just ditched the last 2 and went for a set of 30 deadlifts unbroken to finish. It took a little longer than the original 12 minutes, but at least I felt a bit better about myself.
Then yesterday I spent 20 minutes in Kettlehell (yes, I named the workout)
EMOTM x20 with double KBs (I used 2x30)
- 3 clean
- 3 front squat
- 3 push press
- 3 pull-ups
The kicker: if you can't complete a round in time, rest the next round. I skipped 3 rounds that way, 9th, 14th and 20th (I *tried* to get that last chin-up in before the beep but my arms just couldn't get me there).
I was pouring sweat. It wasn't a fun one. Having to get back to the bells after breathing for only 10ish seconds... yeah. Glad I did it, though. Today is a day off. My left wrist bothers me even more. I've got it taped up in hopes it'll help it heal faster/protect it from daily occurences. I'm not sure what all happened to it. It started hurting a bit about a month ago, as it tends to do about 3 times a year randomly - I sprained it as a kid and it never was 100% structurally sound since, but I've gotten around just avoiding bending it the wrong way for a bit when it flares up and it usually gets better. It sort of bent backwards doing one of the obstacles last Saturday though, so maybe that just made things worse, and trying to do push-ups on it is like the worst idea. So, um, it shall be DB push-ups for a little while.
And woah, that was a novel. O_o
Interesting novel! Reading these posts psyches me up for my next session. 0 -
More lifting happened over the past 2 days. However my brain is in a puddle so I'm not 100% sure what all I did yesterday anymore. Something along the lines of:
For time (12 min cap):
- 20, 15, 10, 5 front squats @95lbs
- 5, 10, 15, 20 pike presses with feet on a 45# bumper (just to say I was a bit elevated).
I made it through like 12 of the set of 20 on the pike press
I then had 10 min to complete sets of 1, 2, 3, ... 9, 10 hanging knee raises (unbroken). I think it took about 7 minutes.
I finished off (a bit stupidly) with a 10 min clock to try to complete 5 sets of 1 rope climb (2 knots) and 20 double unders. I got 4 rounds in, though. And actually didn't make it to the 2nd knot twice. But hey, sets of 12+ DUs under fatigue!
As for today, it was VERY simple, but I was a little O_o when I saw front squats again. Ugh!
I did start with some skillwork, trying to do non-fatigued rope climbs this time. But it actually didn't work out super, lol. Worse than yesterday, really. It was part of my warm-up with some animal walks.
Then 5 min AMRAP Front squats @85 (from the ground), with 2 burpees over bar every time I dropped it. sets were 10/10/9/8 for a total of 37 reps.
Then 2x5 min AMRAP DB Turkish get-ups @25lbs. 14 and 15.5
Tomorrow I think is some sort of interval set-up. Not really looking forward to it xD2
This discussion has been closed.