Lifting like girls

Good morning friends! Today became deadlift day, I planned on doing pullovers as well, but them seemed a little bothersome so I, trying to be smart for once in my life didn't do! I began with some rack pulls, very light to reinforce form 45x3 95x4 145x3 185x3. I then went to deads 205x5 and , of course, form went out the door! (I feel like my back really hunches and I cant keep it straight). Then 225x3 245x2 265x2 285x1. This is the most I have ever tried! It was NOT a youtube moment!! It was slow, uneven, and "freakin ugly" but it was up!!!My previous max on this was 265 during Nia (really the only time I have done much deadlifting) All deads today were conventional. I tried sumo on the first set at 205, and couldn't hardly get it off the floor...interesting since Saturday. most reps were sumo??? I just cant seem to do longer sets, so it seems harder to get volume in, but will keep trying! deadlifting is a LOT OF WORK, maybe I am just too lazy for it! I finished with inclined sit upd x 50 Have a great day all!!!!
 
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Good morning everyone. My workout last night was GSF2 KB jump squat 5X6 @16kg, DB Bulgarian split squat5X6@40lbs. with suspension trainer pushups. DB single leg Romanian DL 5X10@35 lbs with dead bugs. This morning my workout was: Cathe Live Upper body express.
Nice work, Roz and Tom. Justine, is Tensile Strength another good one.What are your thoughts? Lisa, have you tried any of the Ice? Are they sending a replacement for your broken case? Snowing again this morning. We will see what the day brings. Lib, hope you are well, and have hit your workout groove.
Roz, more information on your massing program. Is it an e book? Where can I find the information? You have been having fabulous lifts, and I'm more than interested. Need to get my mojo back, this next year. Just been skating along, lately.
 
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Tom, those deads are great. I switch between sumo, conventional and squat stance- often I have to switch a couple of times per workout. I'm hoping the HST programme I'm on will sort out my weaknesses, as that's how it advertises itself. I don't know what to suggest, other than maybe lighter deficit lifts. And a magic pink belt, of course! (I'm basing my entire set of 2016 goals on a magic belt increasing all my lifts)

Today was the 4th HST workout (it's 4 per week). 3 different supersets, 4 times each, 5 times for the last SS:
Bench supported row 15kg x8 + half kneeling cable pullovers 8 each side (tricep killer)
Bear squats x15 (started to hurt at 12) + t-spine rotation x10 (not very rotated for me)
DB step ups 2x15kg x6 + 1.5 hip thrusts x8 (I used a band, even though they were supposed to be body weight)

I'm beginning to see that this may all be good for me- I even had doms this morning. It's certainly working on my weak points, but I guess that's the benefit of a semi-customised programme. The lack of intensity is perhaps only bad for my ego. Next week I'm going to go heavier where possible, and see how it all feels.

Roz, thanks for the diet info. If month 2 of HTS is more hypertrophy, then I'll give the diet a go. I'm actually losing weight at the moment (lack of intensity= lack of hunger?? Who knows), and am just hoping I don't lose too much muscle.

My dd daughter is busy making the mince pies (daughters are useful once they're in their 20s Roz, Lisa!) and we're about to decorate the tree (it's a bit spindly this year, so we'll add a lot of bling!)
 
Karen! Yaya! Congratulations on another sweet addition to your family. I'm partial to baby girls, so I couldn't be happier for you! When do you get to see her and smell the new baby smell and give her all sorts of squeezes and kisses, and then hand her back over to Mom when she spits up or needs a diaper change? ;)
 
desertambrosia said:
dead bugs
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Karen, great workout! I don't think you're skating along at all. You're kicking a$$. Dead bugs always remind me of Jari Love because she's the first DVD instructor that introduced me to them. Are you off from work for the rest of the week? My DH doesn't have any extra time off (new job) so he'll be working most of this week and next. Yes, getting a new ICE DVD holder. I just need to sit my rump down and figure out which rotation I want to do.

Tom, killer deads! I'm glad you didn't push through exercises that hurt your arm. I suspect that your ROM will improve. We shouldn't be comparing ourselves to Roz or Justine or Karen, since they're the resident Dead Heads of the group.

Lib, whatya up to today? Get a ride in on your Honda?

Justine, DOMS! You must be doing something right! There is a tendency to think we must kill ourselves on each and every workout, but I'm trying to adopt Nia's philosophy that a workout shouldn't wipe you out but it should leave you energized. That's one of the reasons I'm excited about ICE is because it's not killer everyday. In regards to your tree, may I suggest adding your blinged out belt as the topper? I've never had mincemeat pie. Is it really truly delicious or simply tradition?

Roz, I guess I can't blame our cuties for their inability to delay gratification. I'm not so hot on that life skill myself! Muchas gracias for your ICE review. I liked what you said--'Cathe intermediate.' That means not easy but not X77 every day, yes? ;) How did I know you'd reach for the KB workout first? My gloves are at the ready!!! It is definitely cold here, lots of wind and precipitation. We had a big snow last week and since then more rain/snow mix since temps have been slightly above freezing during the day, but then of course low at night to create lots of black ice. Are you still enjoying your heat wave?

Today I did KCM Shape Up. Did I mention I haven't done ICE yet because I need to decide on a rotation? I probably don't have the wherewithal to commit to anything until after Christmas (sorry Justine). :)

Terrific evening to you all!
 
Good morning "Sistas of sweat", Beloved leg day for me!!! Starting with squats, 45x5 95x8 135x8 155x8 175x8 195x5 175x8 155x8 (to bench on last set). Reverse BB lunges 95x6x7x8 and double calf raises 185 x30 x25 x20, then single raises, right 3x15, left 3x20. My right calf is noticeably larger than my left, so I will try to work the left harder and see if it "catches up"!! My ROM on squats is terrible still, I think the bench squats are deeper, but I get as low at heavier weights as lower.( my 45# wasn't probably parallel) I think my arthritic hips just wont let me get there on barbell squats and I may start doing more gob squats, but just cant go heavy enough. Being old and stiff SUCKS!! Off to jail to "inflict " some Christmas spirit! (just kidding,to improve the quality of life for the legally disadvantaged) lol! Have a great day all!
 
Hi everyone!
I excuse myself in advance for being scatterbrained... I think the holidays and everything are just equaling poor sleep for me. Sigh.

Today was OH pressing. I did 6 sets of 7-9 reps 85# barbell push presses. Then I superset DB squeeze presses 2x17# and suspension trainer inverted rows. Took some liberties (and shortened) the OTF routine. Then I added most of Chiseled UB from the ICE series (I used the warmup before my lifting). I probably did about 75% of the routine. It's great! I would highly recommend this workout (or a premix thereof) as a finisher to a heavy lifting routine or as a stand-alone UB-driven metabolic workout. Multiple planes of movement, plenty of core work, very nice. I think Cathe's weight selections are more 'intermediate' than usual, so I went heavier on everything. I love RWH UB circuit, but my lower body always feels wasted after it -- not so with this workout.
lisa_la_machina said:
Roz, I guess I can't blame our cuties for their inability to delay gratification. I'm not so hot on that life skill myself! Muchas gracias for your ICE review. I liked what you said--'Cathe intermediate.' That means not easy but not X77 every day, yes? ;) How did I know you'd reach for the KB workout first? My gloves are at the ready!!! It is definitely cold here, lots of wind and precipitation. We had a big snow last week and since then more rain/snow mix since temps have been slightly above freezing during the day, but then of course low at night to create lots of black ice. Are you still enjoying your heat wave?
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Exactly -- not X77 every day! Which is totally, completely, 100% great with me. :)
I'm so predictable, I know...
Eek, sorry about your real-life ICE. That's the pits. It's still pretty unseasonably warm here -- not exactly balmy -- but above freezing! Which I'll take, especially after last winter's endless whiteout. No snow yet, knock wood. Not that I don't like snow, but once it starts, it melts, and freezes, and snows, and melts, and freezes... and we have to hibernate until April! I'm sure you're familiar with the drill.... :rolleyes:

I'm going to try to get in some deadlifting tomorrow before we head off to visit family for a few days. I'll try to check in, but can't guarantee anything! Eek, is it really Christmas already?!
Happy Haul-i-days to my Commando comrades!
Roz

ETA: Awesome leg workout this morning, Tom!
 
Karen, CONGRATS!!

Me? AB? Lmao!

I have no idea what my body was fighting, but it nailed me, I slept all day Monday, so no workout :( but no problem, I have this now. My body needed the rest and the break. I feel like a new person now.

Didn't workout yesterday either (decided to just take the two day rest for the T25 program). Was on the road six hours, my youngest had a surgeon appt in Kansas.he has a growth on this chest. We thought it was just a keloid, but then it started growing again. So they did a biopsy last month......it's a keloid. Not sure why they couldn't call us to tell us. They said they could remove it and zap it with radiation.........whoa....slow down that train!! NO! No way I'm allowing them to put poison into my child's body for an overgrown scar! Sorry, still floored it was even an option.

No, have been riding. :( :( :( between kids, work, and weather, haven't had a chance. But hoping to Christmas Day. If the ex gets in town on time. Ha ha ha
 
Great little (Nia) workout for me today, needed a short, sharp shock, and got it.
Started with 6x3 squat jumps. Then amrap for 20 mins of side lunges (12 per side), one legged push-ups (foot elevated, alternating feet) x12 and face pulls with 2 sec pause x 12. Did 4 rounds. Then went to the bonus (25 jumping jacks, 10 knee highs) x 5 sets. Then, I realised I'd only done the amrap for 10 minutes not 20!!!! (Roz, you thought you were scatterbrained...), so went back and did another 10 mins / 4 rounds, and as a punishment did the bonus again. So half an hour or so, great cardio, a bit of metabolic.

Lisa, mincemeat pies are yummy. Such a Christmas taste. Dangerously so!

Tom, goblet squats are a good idea for rom. I've just read an article from Tony gentilcore on double KB squats, also supposedly good for rom.
http://tonygentilcore.com/2015/08/t...e-in-strength-conditioning-its-not-deadlifts/

Lib, glad the growth is a keloid rather than anything more sinister, but I totally agree re having it zapped. Hope you get some time to yourself and the bike!

Good to here that ICE is up to the usual standards. I'll probably get on demand for a month or so to give it a try. I'm just a bit 'off' DVDs at the moment for some reason. I guess I'm enjoying going at my own pace.

How's robogran? We need a photo of you and all your grandchildren!!

Unseasonably warm here. Yuk.

Hope everyone's not too stressed.....
 
Great workout, Justine. I did a Nia AMRAP as well. 10 minutes. I definitely need more practice with this kind of workout. Single leg squat to box, close grip pushup, and palm down inverted row. I got in 14 sets with 3 reps. Kinda lame, but I love this kind of stuff. Need to do it more, so I can get Justine sets and reps. Bonus work was: single leg glute bridge, lying leg raise, and drop outs. 6 sets. Looking forward to the next workout. Nice workout, Lib, it's a great feeling when things start getting easier. Hang in there, you're doing great!! Tom, I agree with Justine. Goblet squats are great for ROM. I love doing them for that reason. Nice range for me. Your workouts are looking great. Keep kicking it. Roz, I just get exhausted reading your work. Always a great job. I bought ICE. It will just have to wait. I'm having too much fun with paper.Lisa, let us know what you think of ICE. Have a good one, everybody!
 
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Happy Christmas Adam to all of my Commando pals! (Isn't Christmas Adam hilarious? I heard it from a friend and am totally stealing it to use forever.)

Tom, leg day for both of us today! Good for you for powering through, and not too shabby at all! LOLing on the "legally disadvantaged." Are you a politician? ;)

Lib, glad you got your much needed rest. Oh no!, as it relates to your son's health. I hope there are other options besides radiation that you feel more comfortable with. Fingers crossed that you'll get that bike ride in on Christmas Day!

MomInVT said:
I love RWH UB circuit, but my lower body always feels wasted after it -- not so with this workout.
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Roz, I feel the same way! Chiseled UB sounds delightful. Great combo workout today. I'm glad to hear you aren't hosting for Christmas. You deserve a break. I hope your sleep improves, and I hear ya on the "melt, freeze, melt, freeze" cycle of snow ridiculousness. We got dumped on again last night. Guess we'll have a White Christmas, which is totally fine by me as it will continue to encourage DD1 to sing the Haynes Sisters song from the movie. She loves the Haynes Sisters (worth You Tube-ing if you have a moment).

Justine, nice Nia metabolic shocker for your body today. Okay, I will have to try the mincemeat. I wonder if anyone in America can make it as good as a true Brit can? I don't make homemade pies. I will bake anything and everything but pies. Will you be hosting for the holidays?

Karen, what Justine said--Robogran. :) Nia for the win today! AMRAPs are tricky for sure. It's amazing how 10 mins can be so killer.

I did Legs & Glutes Live (8/20/15). One of my most fave Live legs, as I believe I mentioned before.

Got a baby who is unhappy with the current customer service she is receiving (or lack thereof, in her opinion, ha!), so better go pick her up and snuggle.
 
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