- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Yeahhhh! We have a bunch of cool places to lift at around here. I'm also down for a trip to Boston (without Steve or Smokey of course).
Yeahhhh! We have a bunch of cool places to lift at around here. I'm also down for a trip to Boston (without Steve or Smokey of course).
M
MeShell
Guest
Fridays going to be a big day. I finally got all my increased weights on the same schedule. Friday looks like it'll be a tough but good workout.
Warm up
Run 5 mins
I was walking all day at work... That should count towards something
Decline sit ups
20 x 5
20x 5
20 x 5
20 x 5
20 x 5
Squats
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
Decline bench (reg bench was occupado for too long)
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
Deadlift
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5
86ing the assisted chin ups. Will try to attempt negative chin ups next time. I think I have enough arm strength to even possibly do one chin up.
Eating is going well. Tracking calories and staying below 1200 per day. Tons on protein and veggies, minimal carbs-- a cracker here and there. I feel better after not eating carbs so i dont miss them too much.
Warm up
Run 5 mins
I was walking all day at work... That should count towards something
Decline sit ups
20 x 5
20x 5
20 x 5
20 x 5
20 x 5
Squats
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
Decline bench (reg bench was occupado for too long)
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
Deadlift
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5
86ing the assisted chin ups. Will try to attempt negative chin ups next time. I think I have enough arm strength to even possibly do one chin up.
Eating is going well. Tracking calories and staying below 1200 per day. Tons on protein and veggies, minimal carbs-- a cracker here and there. I feel better after not eating carbs so i dont miss them too much.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Looks good! You can add more weight to the deadlift (provided it feels easy enough). You're benching more than you deadlift right now lol
M
MeShell
Guest
This is my workout from Friday. Forgot to post.
Warm up
5 minute run
Decline sit ups
25 x 5
25 x 5
25 x 5
25 x 5
25 x 5
Bench
65 x 5
65x 5
65 x 5
65 x 5
65 x 5
Deadlift
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Squat
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
Walked for another 25 mins afterwards as a cool down
Away for the weekend next workout wont be until tuesday
Warm up
5 minute run
Decline sit ups
25 x 5
25 x 5
25 x 5
25 x 5
25 x 5
Bench
65 x 5
65x 5
65 x 5
65 x 5
65 x 5
Deadlift
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Squat
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
Walked for another 25 mins afterwards as a cool down
Away for the weekend next workout wont be until tuesday
M
MeShell
Guest
Its been a it overdue for a lift session!
Warm up
5 minute run
Decline sit ups
25 x 10
25 x 10
25 x 10
Bench
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Deadlifts
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Squats
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
Squat form was crap need to do those first. Cheated on the diet the past couple ays. Back on track today. Weight loss for the month looks like it will just be 2.5 lbs. still have another week though left to possibly add another 2 lbs!
Warm up
5 minute run
Decline sit ups
25 x 10
25 x 10
25 x 10
Bench
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Deadlifts
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Squats
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
Squat form was crap need to do those first. Cheated on the diet the past couple ays. Back on track today. Weight loss for the month looks like it will just be 2.5 lbs. still have another week though left to possibly add another 2 lbs!
- Joined
- Feb 21, 2008
- Messages
- 299
- Reaction score
- 0
If you're fairly new to weights, I wouldn't worry too much about the scale. The weight will come off but you'll probably see bigger changes in the mirror and your waistline. You're definitely on the right track.
M
MeShell
Guest
Warm up
5 minute run and walking until squat rack opened up.
Decline sit ups
25 x 10
25 x 10
25 x 10
Squats
75 x 5
75 x 5
75 x 5
80 x 5
80 x 5
I noticed and another guy who I see at the gym frequently mentioned that my squat form was incorrect the last time I lifted. I decided to drop weight today to work on form. The 85 was challenging, but I was content with it. I fixed my knees from extending past my toes and I changed the direction I stare at, more angled up towards the ceiling. It felt better today. Next sessionvI will start out at 80 as a warm up set and then try the 85 again with proper form.
A problem im running into is that my hips are not very flexible. An issue of mobility I guess. I try stretching inbetween sets but having an issue of getting down. If anyone has suggestions for some warm up exercises tha target this area that would be helpful. Or possibly I should head back to yoga...
Bench
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Deadlift
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Bench is going really well! I can see a difference in my arms. Deadlift is going well too. The reason Im really set on loosing weight is because my stomach/thighs/butt are still on the big side and i think if i were to loose 10 lbs it would help with mobility. Correct me here jf im wrong in thinking this!
5 minute run and walking until squat rack opened up.
Decline sit ups
25 x 10
25 x 10
25 x 10
Squats
75 x 5
75 x 5
75 x 5
80 x 5
80 x 5
I noticed and another guy who I see at the gym frequently mentioned that my squat form was incorrect the last time I lifted. I decided to drop weight today to work on form. The 85 was challenging, but I was content with it. I fixed my knees from extending past my toes and I changed the direction I stare at, more angled up towards the ceiling. It felt better today. Next sessionvI will start out at 80 as a warm up set and then try the 85 again with proper form.
A problem im running into is that my hips are not very flexible. An issue of mobility I guess. I try stretching inbetween sets but having an issue of getting down. If anyone has suggestions for some warm up exercises tha target this area that would be helpful. Or possibly I should head back to yoga...
Bench
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Deadlift
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Bench is going really well! I can see a difference in my arms. Deadlift is going well too. The reason Im really set on loosing weight is because my stomach/thighs/butt are still on the big side and i think if i were to loose 10 lbs it would help with mobility. Correct me here jf im wrong in thinking this!
M
MeShell
Guest
Not meeting 170 by feb 1. Still holding at 177.5.
Squat
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
Been working on form. Hope to increase next session.
Decline sit ups
25 x 10
25 x 10
Bad vertigo today couldnt finish last set.
Deadlift
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Bench
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Tough time getting to 70. Tried one set before and wasnt finishing 4 and 5 rep with good form. Possible that I need to go back to doing assisted pull ups. They were helping in some way I felt.
Squat
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
Been working on form. Hope to increase next session.
Decline sit ups
25 x 10
25 x 10
Bad vertigo today couldnt finish last set.
Deadlift
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Bench
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Tough time getting to 70. Tried one set before and wasnt finishing 4 and 5 rep with good form. Possible that I need to go back to doing assisted pull ups. They were helping in some way I felt.
M
MeShell
Guest
Warm up
5 min run
Squat
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
Decline sit ups
25 x 10
25 x 10
25 x 10
Bench
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Deadlift
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
5 min run
Squat
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
Decline sit ups
25 x 10
25 x 10
25 x 10
Bench
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Deadlift
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
The guys a bro, don't listen to him. Like I said yesterday, its not a big deal if you're knees go over your toes. Also, don't look up at the ceiling! You should be keeping a neutral spine so look at something in front of you.
M
MeShell
Guest
Skipped a post from a workout, but it was similar to this.
Warm up
Run/walk 5 minutes
Did some squat stretches
Squat
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Bench
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
*made my goal for feb 1 benching 70lbs
Deadlift
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
*made my goal of getting the deadlift underway.
Sme core work I did
Decline sit ups
25 x 10
25 x 10
25 x 10
With only 30 seconds rest in between
Saxon side bends
5 x 10
5 x 10
5 x 10
Warm up
Run/walk 5 minutes
Did some squat stretches
Squat
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Bench
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
*made my goal for feb 1 benching 70lbs
Deadlift
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
*made my goal of getting the deadlift underway.
Sme core work I did
Decline sit ups
25 x 10
25 x 10
25 x 10
With only 30 seconds rest in between
Saxon side bends
5 x 10
5 x 10
5 x 10
M
MeShell
Guest
Went away form1.5 weeks, didn't lift but did a good amount of hiking and walking. Moving back to Boston in two weeks where I forsee being much more active than I have here on LI.
Worked out twice since getting back. Felt good. Heres a recap..
Squats
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Bench
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Went down, not as strong as I was before.
Decline sit ups
15 x 15
15 x 15
Saxon side bends
16 x 10
16 x 10
16 x 10
Deadlift
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Ignoring my diet. Will clean it up in the next week or so. Drinking too much caffeine lately I noticed.
Worked out twice since getting back. Felt good. Heres a recap..
Squats
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Bench
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Went down, not as strong as I was before.
Decline sit ups
15 x 15
15 x 15
Saxon side bends
16 x 10
16 x 10
16 x 10
Deadlift
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Ignoring my diet. Will clean it up in the next week or so. Drinking too much caffeine lately I noticed.
M
MeShell
Guest
Back on a lifting schedule. Got a new (budget) gym, but will get the job done.
Started with a light workout. All my numbers have gone down and I probably should drop weight on the squat to get my form back in gear. Brushing up on videos.
5 minute run
squat
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
bench
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
decline sit ups
10 x 15
10 x 10
Next session I am going to devote more time to core and get back into deadlifting.
I cut out carbs from my diet for about 4 days now. I am moody...
I weighed in at 178 a few days ago. Walking more everyday. I probably average about an hour of walking give or take. Probably 1.5-2 miles. Tons of stairs everyday too. Especially if I forget my keys or something in my room, I have to go up 4 flights of stairs from the driveway.
Happy to be getting back in the gym. Need some sanity! My friends might have wanted to disown me a few weeks ago hah. sorry guys...
Started with a light workout. All my numbers have gone down and I probably should drop weight on the squat to get my form back in gear. Brushing up on videos.
5 minute run
squat
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
bench
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
decline sit ups
10 x 15
10 x 10
Next session I am going to devote more time to core and get back into deadlifting.
I cut out carbs from my diet for about 4 days now. I am moody...
I weighed in at 178 a few days ago. Walking more everyday. I probably average about an hour of walking give or take. Probably 1.5-2 miles. Tons of stairs everyday too. Especially if I forget my keys or something in my room, I have to go up 4 flights of stairs from the driveway.
Happy to be getting back in the gym. Need some sanity! My friends might have wanted to disown me a few weeks ago hah. sorry guys...
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
I would never disown you
I'm glad you're back to seeing the light. keep at it!
I'm glad you're back to seeing the light. keep at it!
M
MeShell
Guest
Hope to accomplish by May 13, one month from now.
Squat 100
Deadlift 110
Bench 75
Work on more core exercises - open to new suggestions here
Increase cardio. To try and still trim away pounds but also my endurance is pretty weak. Id like to be able to run a solid 3 miles without stopping or feeling fatigue right away. I can run about 10 minutes and then im done...
Limit carb intake. Im on day 5 and so far its great. I do get low on energy so increasing protein to balance it out.
No workout to post.rested today and hitting the gym tomorrow night.
Squat 100
Deadlift 110
Bench 75
Work on more core exercises - open to new suggestions here
Increase cardio. To try and still trim away pounds but also my endurance is pretty weak. Id like to be able to run a solid 3 miles without stopping or feeling fatigue right away. I can run about 10 minutes and then im done...
Limit carb intake. Im on day 5 and so far its great. I do get low on energy so increasing protein to balance it out.
No workout to post.rested today and hitting the gym tomorrow night.
M
MeShell
Guest
Awesome weekend for being healthy and active.
Rode a bike (with weight, don't ask..) for ~5-6 hours. Burned calories and tested my legs. Had to rub tiger balm all over me. The day after though, didn't feel too sore.
Workout from today:
Warm-up
Did I need one after yesterday?
5 minutes jog on treadmill
Light stretches since legs got a bit cramped up
Bench
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
This is definitely coming back. The other day 65 was tough. Slowly but surely.
Squat
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Dead lift
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
A little difficult towards the end, but at that point I was getting tired from everything else I had done.
Core Work (not as much as I would have liked to do)
Decline Sit Ups
25 x 10
25 x 10
25 x 5
BW x 15
Rode a bike (with weight, don't ask..) for ~5-6 hours. Burned calories and tested my legs. Had to rub tiger balm all over me. The day after though, didn't feel too sore.
Workout from today:
Warm-up
Did I need one after yesterday?
5 minutes jog on treadmill
Light stretches since legs got a bit cramped up
Bench
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
This is definitely coming back. The other day 65 was tough. Slowly but surely.
Squat
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Dead lift
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
A little difficult towards the end, but at that point I was getting tired from everything else I had done.
Core Work (not as much as I would have liked to do)
Decline Sit Ups
25 x 10
25 x 10
25 x 5
BW x 15
M
MeShell
Guest
Warm up
walk 10 minutes
jog 5 on the treadmill
squat
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
deadlift
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
decline sit ups
25 x 10
25 x 10
25 x 5
bench
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
10 minute walk home to cool down
walk 10 minutes
jog 5 on the treadmill
squat
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
deadlift
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
decline sit ups
25 x 10
25 x 10
25 x 5
bench
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
10 minute walk home to cool down
M
MeShell
Guest
Warm up
10 minute walk
5 minute jog
Squat
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
Bench
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Saxon side bends
5lb each hand x 10
repeat
Decline sit ups
25 x 10
25 x 10
Did some slow/gradual stretching.
Not quite at the level I was about 2 months ago but working towards it. The only areas that aren't up to par are in my decline sit ups I used to be able to pound out 25lbs x 10 3x but now too tired after 20. And my bench press is low at 65. I think I was up to 75.
Deadlifting tomorrow and doing some core work tomorrow separate session
10 minute walk
5 minute jog
Squat
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
Bench
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Saxon side bends
5lb each hand x 10
repeat
Decline sit ups
25 x 10
25 x 10
Did some slow/gradual stretching.
Not quite at the level I was about 2 months ago but working towards it. The only areas that aren't up to par are in my decline sit ups I used to be able to pound out 25lbs x 10 3x but now too tired after 20. And my bench press is low at 65. I think I was up to 75.
Deadlifting tomorrow and doing some core work tomorrow separate session
M
MeShell
Guest
Warm up
5 mph jog 2% incline (getting my stamina back!!!)
up and down stairs... if this even counts towards a warm up?
Squat
95! x 5
95 x 5
95 x 5
95 x 5
95 x 5
bench
70 x 5
65 x 5
65 x 5
65 x 5
65 x 5
just can't bench yet like I used to!!
decline sit ups -- increased the decline
10 x 10
10 x 10
10 x 10
held 25lb weight in one arm and dipped up and down
25 x 10
25 x 10
25 x 10
25 x 10
each side left and right
deadlift
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
feeling good! eating good. no carbs. lighter meals. more protein. changed to having a smoothie in the morning filled with superfoods (berries) and greek yogurt.
i think my body has changed a bit over the past couple weeks. definitely noticing a change in my biceps. core needs more work because its not as strong as it used to be. working up to it.
5 mph jog 2% incline (getting my stamina back!!!)
up and down stairs... if this even counts towards a warm up?
Squat
95! x 5
95 x 5
95 x 5
95 x 5
95 x 5
bench
70 x 5
65 x 5
65 x 5
65 x 5
65 x 5
just can't bench yet like I used to!!
decline sit ups -- increased the decline
10 x 10
10 x 10
10 x 10
held 25lb weight in one arm and dipped up and down
25 x 10
25 x 10
25 x 10
25 x 10
each side left and right
deadlift
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
feeling good! eating good. no carbs. lighter meals. more protein. changed to having a smoothie in the morning filled with superfoods (berries) and greek yogurt.
i think my body has changed a bit over the past couple weeks. definitely noticing a change in my biceps. core needs more work because its not as strong as it used to be. working up to it.
M
MeShell
Guest
Skipped posting my last work out-- posting two here.
4/29
5 minute jog
squat
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
deadlift
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
bench
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
held a weight in one hand (25lb) and did dips on each side
25 x 10
25 x 10
25 x 10
25 x 10
assisted chin ups
155 x 5
155 x 5
155 x 5
decline sit ups
10 x 10
10 x 10
10 x 10
-----------------------------
5/1 workout
no warm up. forgot something thats imperative/needed for a woman to run!
squat
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
*almost at 100lbs for my goals!!
deadlift
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
bench
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
decline sit ups
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
I don't know what this is called, stood on a machine doing hanging reserve sit ups. If this even makes sense? Need to consult DH on this.
I'm not dropping weight, but I have noticed my clothes mostly pants are fitting different. Watching my diet loosely since I kinda had a dip in energy these past few days. No/low carb is going well.
If anyone could recommend some dumbell free weight stuff I could do that would be greatly appreciated. To start, today I used one 12.5 lb dumbell and lowered/raised in behind my head, should include that...
12.5 x 10
12.5 x 10
12.5 x 10
4/29
5 minute jog
squat
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
deadlift
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
bench
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
held a weight in one hand (25lb) and did dips on each side
25 x 10
25 x 10
25 x 10
25 x 10
assisted chin ups
155 x 5
155 x 5
155 x 5
decline sit ups
10 x 10
10 x 10
10 x 10
-----------------------------
5/1 workout
no warm up. forgot something thats imperative/needed for a woman to run!
squat
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
*almost at 100lbs for my goals!!
deadlift
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
bench
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
decline sit ups
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
I don't know what this is called, stood on a machine doing hanging reserve sit ups. If this even makes sense? Need to consult DH on this.
I'm not dropping weight, but I have noticed my clothes mostly pants are fitting different. Watching my diet loosely since I kinda had a dip in energy these past few days. No/low carb is going well.
If anyone could recommend some dumbell free weight stuff I could do that would be greatly appreciated. To start, today I used one 12.5 lb dumbell and lowered/raised in behind my head, should include that...
12.5 x 10
12.5 x 10
12.5 x 10
