Lifting like girls

Good morning Commandos! Arm day for me, wet basement and all ( but NO snow!) I'll leave that w/o to Karen!! I kept it really simple, doing 3 sets of skullcrushers with 40s x20 x15 x10. Tri pushdowns 3x8 and kickbacks 40s 3x12. For bis I kept it really light and did BB curls 45x10, The most problem is the lower half of the range, so I went to Arnold curls ( seated with barbell, from lap to full up..basically an upper half ROM 65# 3x10. 75# 3x8. This is less painful and allows me to do SOMETHING! I finished bis with conc curls 30s 2x8. When I got back upstairs and " dry docked" I did 1 set of pushups x35. TGIF my warrior sistas!!
 
Lib, sorry, have to giggle about you climbing the steps in pain! And what a coincidence to meet another cathlete. However, there is something very satisfying about the hurt, isn't there? I so admire you wanting to work with returning servicemen and women, what a wonderful ambition to have.

Lisa, so sorry you're still not well. Brave to do any workout whilst feeling under the weather, let alone a GS. My walk across the uk? I made it sound like I woke up one day and just walked to the other side of the country!! Not quite. It was about 4 years ago, I did one of 'Wainrights walks'. Basically from the west coast (the Lake District, close to where I grew up) across to the east coast (Robin Hood bay). It's not even 200 miles (when I heard about nanbo's hubby doing the Appalachian trail, I decided to stay Schtum). Beautiful scenery, with plenty of hilly hiking. I think I spent about 2 weeks doing it, with a couple of days off during the fortnight. My next plan is to walk the Pennine Way, once my puppy is old enough to cope.

Another HTS today. Really getting into it now. It was 4 supersets:
Super mans + hip thrusts
Reverse lunges + land mine straight arm rotation
Tall kneeling to standing + cat camel stretch
Farmer carries + push-ups

The highlight ( lowlight?) was the landmine stuff. I had 15kg on my 7kg bar, and it was hard. I hadn't tried the move before, so I had no idea what weight to use. My shoulders and obliques will be sore tomorrow.

Hope everyone is well. Have a great weekend xx
 
Oh, one more thing (blimey, I'm chatty today). I had a clothes clear out yesterday, as did a friend of mine. I had to get rid of everything which made me look like Arnie auditioning for the title role in Alice in wonderland! For rid of about 1/3 of my clothes, and gained a few from my friend. My dd did very well from our clear out, and so will the charity shop. It made me realise just how much my body has changed over the last year or so!
 
Hi Commandos! TGIF!
Lisa, bleh, so sorry you're still not feeling well. :( But woah! GS CT is a real cod liver oil of a workout to set ya right! Keep kicking butt, mama! :)

Lib, congrats on getting 'noticed' for your DOMS, that's awesome! :) And I agree with Justine, amazing career you have planned ahead! Fingers crossed that you get that TA-ship. You deserve it!

Karen, sorry about the show! We've been dealt with relatively mercifully so far this year... hoping nothing's being 'saved up', and our relative lack of snow is just the reparations for the punishing winter we had last year.

Justine, you crack me up, woman! SO glad you're loving the next phase of HTS. Awesome.
I need to do a closet clean-out, too. I did last year, but I wasn't thorough enough. It's just so dang hard to let go, ya know??

Tom, awesome shoulder day and arm day! Enjoy FL with the grandkids!

Yesterday I did my penultimate OH pressing workout... I did strict presses, 7 short sets, worked up to two sets of 85x2. That's all I could muster. Those shoulders tucker out quickly, too! Tom, I don't know how you do all that volume. Then I did a superset of BB bent over rows 100# 4x12 and BB bench press 100# 4x8 (OK, the last set was only 7 ;) ). Finally a LWF with one-arm jerks and one-arm one-leg RDLs, 50# DB (I'm not the woman Karen is with her one-legged 75# DB RDLs...). So I'm basically making up my own workouts at this point, LOL.

Today I did squats (final squat workout of my mangled versions of OTF). I worked up to a single at 200# (and I filmed it and was satisfied with its parallel-ness), backed off to a few triples at 185#, then a triple or two at 175#. Then front squats 115# 5x5. Some supersets of one-legged stuff (lightly weighted pistols and lateral lunges w/ sliding disc) and core stuff (Russian twists, ab wheel rollouts, planks). I'm enjoying making up my own stuff, OK?! I know, I'm a bad student... :p
With today's squats, my total is up to 625#, which I'm happy about. I'm not counting on any bench or deadlift PRs this week!
Tomorrow's rest or cardio.

I'll probably start my cut in a week with a 500 cal/day reduction and no more cardio than what I'm already doing (maybe an extra finisher or two). I'll do high volume weight work. I'm now eating around 2,750 to 3k cals/day to maintain, so I'll start at 2,250 cals/day or a little above (yeah, I know, really killer), but I know I'll have to drop down or add cardio as my body adjusts to the reduced intake.

OK, done babbling... happy weekend to you all!
Roz
 
Hey everybody, I'm back. I think we are being punished for our light winter last year. We have had snow and cold weather, all December. Our gas bill for December is monster.
I'm impressed, Lib. Working with service men and women. My fingers are also crossed. I know what you mean with the leg DOMS. Good job.
Lisa, it's no fun being under the weather, with young children around. It's not like you can take a nap, and have them fend for themselves. Take care!
Nice workout, Tom. Do you notice a difference taking the creatine?
Justine, your walk across the country, sounds wonderful to me. I'm in need of something like that, right now. Nice to hear that you are getting into HTS. I'm another one, that needs a closet clean out. I could probably get rid of 1/2 of my "stuff."
Nice job Roz. I am so impressed. Great strength gains! Way to go!
Still have to do GSF2. Someone give me a virtual butt kick!
Have a great weekend!
 
Ok, I officially feel like a commando now! 21's as push-up? At the end of the hour workout? Brutal!! I did mostly 10 lbs today: shoulders, chest, and biceps. I did 15's for shoulder press in the beginning, but by the end 10's were torture!

Have to rearrange the garage tomorrow, I have a feeling it's going to be interesting. I can see my arms changing, my youngest says he can, but I think he's trying to build me up. It won't be long though.

I am teasing my professor, I have had Thursday's be extremely long days for just over four years now......so she told me she wouldn't pick Thursday for the research meeting period.....she forgot, and then made it at 10 am.........sigh that's three and half hours before my other class starts.

Have a great day!
 
Karen, I do think the creatine is helping, no proof, just gut feeling. Things seem to be going up, and that's great!! Roz, I can seem to get upper body volume, but your deadlift volume blows me away!625#... Absolutely gargantuan!!! Justine, your w/o seems inventive and diverse..lotsa interesting stuff! ( I had to look Schtum up by the way) We Yanks have so butchered the "Queens English" and that's all I " bloody" have to say about that! Lib, I love UB doms..absolutely suffer thru leg doms, great work on the w/o!! Lisa, hope you and your clan are getting healed up!!!
 
Greetings Iron Nation! This morning was a little "catch all" w/o, 7 sets of bench, 4 sets of deadlifts, 1 (ridiculous) set of squats, 2 sets pulley crunches, and 3 sets of single calf raises, Bench went 65x5 115x5 135x5 155x5 175x5 190x3 155x8. I wanted to do some form work on deads, and videoed the first set...not good, but less curve in back than expected (though much WAS expected, so not good!) I went 205x8 (conv) 225x8 (sumo) and 255x5 (sumo) x5 (conv). These are long sets for me, and I need to do more of that, as well as form work, I am afraid if I don't, I may "blow sompin up" I did 1 set of squats 135x6, and had planned on that being a warm up but instead I "hung it up". Maybe not good for me to do deads and squats the same day..hips felt TRASHED! Next was pulley crunches 2x20 and single calf raises, no weight left x35x30x25 right x30x25x20. My right is MUCH stronger than the left, larger too. Hoping working left harder will help bring symmetry back to the universe! I am planning to hit the local Y in FL., even taking my gripps!! Karen, I am jealous of your chins 5x8 is rough!! Great work!!
 
Hi all,

Day off (walking) yesterday and then today did HST :
Ab roll outs (8) + BB front squats (5)
BB bent over row (12) + KB swing (20)
Cossack squat (5 each side) + shoulder rotations (15)
Chin ups (amrap) + glute ham raises (8)

High/low lights were:
a reasonable front squat (47kg but good depth), discovered it's lack of core stability because I struggle to stay upright rather than a struggle with the quad strength.
24kg KB swings felt harder than I expected, so I hope I'm not losing condition
Rubbish chin ups, about 4 per set. Maybe weight gain????
Hilarious glute ham raises as I tried to set up my equipment to enable me to do them....kept falling off my bench, and have bruised calves from wedging them under the BB

All surprisingly exhausting, however. And weird rep ranges- a real mix.

Roz, how long have you been in maintenance for? The cut seems to have come round pretty quickly. Have you a plan now you've done OTF? Or are you just going to enjoy a seat of the pants rotation for a while?

Tom, great dls. But trying to heavy squats after heavy dls is just insane.

Karen, great Lat workout, and good dl weight.

Lib- hope you got your reading done.

Lisa - really hope you're feeling better.xx

Broke a tooth yesterday (need Tom here!) so am feeling grumpy. Hopefully the dentist will fix it tomorrow, but it's annoying the he!! out of me.

That's it, weekend over :(
 
Justinef said:
Hi all,

Day off (walking) yesterday and then today did HST :
Ab roll outs (8) + BB front squats (5)
BB bent over row (12) + KB swing (20)
Cossack squat (5 each side) + shoulder rotations (15)
Chin ups (amrap) + glute ham raises (8)

High/low lights were:
a reasonable front squat (47kg but good depth), discovered it's lack of core stability because I struggle to stay upright rather than a struggle with the quad strength.
24kg KB swings felt harder than I expected, so I hope I'm not losing condition
Rubbish chin ups, about 4 per set. Maybe weight gain????
Hilarious glute ham raises as I tried to set up my equipment to enable me to do them....kept falling off my bench, and have bruised calves from wedging them under the BB

All surprisingly exhausting, however. And weird rep ranges- a real mix.

Roz, how long have you been in maintenance for? The cut seems to have come round pretty quickly. Have you a plan now you've done OTF? Or are you just going to enjoy a seat of the pants rotation for a while?

Tom, great dls. But trying to heavy squats after heavy dls is just insane.

Karen, great Lat workout, and good dl weight.

Lib- hope you got your reading done.

Lisa - really hope you're feeling better.xx

Broke a tooth yesterday (need Tom here!) so am feeling grumpy. Hopefully the dentist will fix it tomorrow, but it's annoying the he!! out of me.

That's it, weekend over :(
Click to expand...
Sorry about the tooth Justine...hope they get you fixed up right and SOON!!! I feel you on the glute stuff. I can't do hip thrusts because the bench slides away on concrete floor, and it's a job to get under the bar for bridges! I am looking for floor mats so I can drop the bar on deadlifts and maybe use as risers for glute bridges. They might also make the bench less " slidey". Hope the dental thing isn't serious!!!
 
Us Brits have a bad reputation for teeth, right? Rubbish hygiene and a poor dental service.....I just wanted to reinforce the stereotype ;)

I've got some puzzle mats under my rack, but I think I need to extend them to more of my workout space. Good idea. I too find my bench slips during thrusts- less so if I lower it a bit further than what seems to be the 'correct' height.
 
Justinef said:
Us Brits have a bad reputation for teeth, right? Rubbish hygiene and a poor dental service.....I just wanted to reinforce the stereotype ;)

I've got some puzzle mats under my rack, but I think I need to extend them to more of my workout space. Good idea. I too find my bench slips during thrusts- less so if I lower it a bit further than what seems to be the 'correct' height.
Click to expand...
! I have heard the dental care CAN be suspect, but I'm sure not so with the hygiene...brush and floss makes you the BOSS!!! Gotta try the puzzle mats!
 
Justine, ouch! Hope they can get it fixed tomorrow!

Week 2 day 2, back and triceps done!! The internet keeps lagging, so I broke down and bought the set. Not sure how long it will tie to get here, but hopefully not long! Thrilled that I am no where near burned out on it.

I love how each workout session puts the sore in a new way, area. Last week I was sore in the chest and shoulders, today I woke up to have the band of muscles surrounding my arms screaming at me.

Which makes me honestly worried about leg day and the doms after!
Lisa, how are you feeling?
Have a great day!
 
Justine, I feel for you, and the tooth thing. Just thinking about it makes me cringe. Hope it's made right tomorrow. Sunday is usually my rest day. But, I felt like I needed something. Preferably something kinda fun. So, I just put together a circuit of some of my favorite lifts. Squat, bench, bent over row, deadlift and clean and press. That was the order 6-12 reps depending on the lift. Ten sets of everything. Got some cardio, and enjoyed the workout. Today is definitely a Winter day here. Needed some sunshine, while lifting. So I put on a little Jimmy Buffet Margaritaville. A little island warmness with marimba, and occasional steel drum. Feeling so much better now. Lately, have been feeling like I'm in a rut.
On another note. Try anti-fatigue mats. You can get them at Home Depot. I'm sure you don't have Home Depot, Justine, but I'm sure any DIY place has them. They are fairly heavy, and nothing moves on them. They are black, and fit together like a puzzle mat, but heavier. Hard to describe, but they have holes in them. Yea, I know. I'm not making any sense.
Have a good one!
 
Looks like I get to start the week off! I did 12 sets of bench, not going over 175, but did on the way down did 5 sets at 155 and finished with 3 sets at 135. Incline bench 3x8 ( actually failed last rep and had to do "roll of shame"!! So 1x7 on that one! Next was 3 sets of pulley crunches 1 set of inclined dumbbell bench 3 sets of inclined sit ups, and finished with 3 sets of pushups.Get on with it Commandos all!!! Adios from the Lake Mary YMCA!! (like my home gym better)!!
 
Ok, so I can't get Reece's peanut butter cups, biscuits and gravy, a decent dentist or home depo.....and it's been nonstop rain for weeks. Why am I still here?

Anyway, tooth mended (although I've to go back in), so I'm feeling a little less grumpy!

I woke up with almighty doms. Not even sure why. All down my back (yippee), and quads and adductors, so today's workout was less than impressive.
Supersets of:
Shoulder rotations (X 15 - similar to Cathe's scarecrows)+ BB bench press (x6)
DB goblet squats (x15) + DB overhead reverse lunges (x6 each side)
Cable half kneeling raise (x8 each) + suitcase carries (20yds)
BB biceps curls (x15) + DB skull crushers (x12)
4 sets of each

Bench was disappointing, as I was benching 50kg for 6 reps in September, but today I dropped down to 40kg to get the necessary rom. Hope I get it back soon. The goblet squats and reverse lunges left me panting. Biceps curls, I took it easy with 20kg, but felt it by the last set of 15.

Lake Mary YMCA wins the bench prize today!!! By a mile.

Hope everyone else has a good start to the week.
Xx
 
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