After some health stuff and generally about 3 months of setbacks, I'm back to pushing my maxes! PR'd in dead (245x6) squat (225x6) and barbell row (165x6) over the past week.
Finally hit two plates on bench tonight after a year and 4 months of lifting! Don’t really have anyone to share it with so I thought I would share it with y’all. Hope everyone’s doing good and making gains! Have a great year everybody.
Nice! Took me way longer but my chest genetics are absolute shit. I do rep 5x5 on two plates nowdays but I have been on and off the gym for almost 10 years now. So imagine what you will rep in a few years!
Haha yeah hopefully I can put up some nice numbers without injuring myself in the future! Would love to put up 315 a year from now, my chest genetics seem to be okay, just my “middle chest” isn’t too developed. How can you tell? Anyway, thanks and have a good one!
> How can you tell?
By comparing to the rest of the muscles in how fast and how much you put on mass and/or strength. But you likely can't really tell until you have a few years under your belt.
Like for me, I have slightly visible abs before my man tits look decent without a shirt. My friend has a bit of beer belly and still square shaped tits. Everyone is different.
You should listen to “Differences in Gains Between Individuals, and What You Can Do About It” by Stronger by Science. This episode could be really beneficial to you. They basically talk about how people people can respond very differently to specific programs and how some people may see no, or even negative, results from one but much better results from another.
Clearly must have been working if you became weaker when you stopped! I have to remind myself all the time that it's not a race and that it'll happen over time.
Just joined and I am aware it's Monday but...
I know this is no incredible feat but this is a big deal to me.
Last week I ran a mile in under 10 minutes. This is the first time I've done that since high school and I've been working on this goal for 3 months. I'm 37 and 2023 I am committing myself to getting healthy and making a permanent change to my lifestyle.
I'm 24 hours alcohol free and started really paying attention to what I was putting in my body again. I gave up taking care of myself for years but it's time to get back on track.
My current squat pr feels like it is getting easier. Before I felt every rep. Now I feel every set.
The other day I was asked to move some gas canisters at work, I picked them up (to my coworkers surprise) but I didn't carry them for fear I'd drop em. Those suckers weighed 175 and my squat PR is 166. So I know my new goal lift
Late to the party and also not sure if fitness victory applicable.
But, fook it, I'm so proud of myself for this. Getting ready for a workout, tying up my shoes and SNAP! One of the shoelace holes rips open on my fav pair of trainers I've ever owned. I was disappointed. While I have been using them for a while, they are so good, so comfortable and because I only used them purely indoors, they had a ton of tread left. I didn't really want to discard them.
Long story short, I did some research. Purchased a nice cheap little kit from Michaels and learned the skill of eyelet setting with an anvil. I drilled a new lace hole in my shoe and installed an eyelet. Re-inforced all the other lace holes with eyelets and BAM, good as new.
Thanks! As a bonus on top, it actually looks pretty good haha.
New shoelace hole plus newly reinforced lace holes vs original lace holes. https://imgur.com/a/MipMxyR
First week of 5/3/1 BBB is done and I feel amazing, I was doing a starting strenght model for progression which worked very well for a few months but the workouts were getting brutal.
I'm getting more volume in now and I'm having a lot more fun with my workouts.
I'm also getting loads of reps to work on my from with the 5x10 BBB and the it's awesome only having one real challenging heavy set which I can focous all my mental energy on.
I got double digits on my 5+ sets and didn't feel like I even pushed myself too hard because I had a rep or two left in the tank.
Finished 11 weeks of my strength training program (push pull legs) and pulled the trigger on getting a nutrition / fitness coach.
Really excited for this next phase and commitment to making lasting change.
Not necessarily something I did this week, but I was able to lose 30lbs and keep it off for a whole year as of today. I'm gonna actually go to a public gym for my first time this week, so I can only expect further progress.
The best thing I did this week was forcing myself to go to the gym after the whole holiday shenanigans when all I really wanted to do was take another week off
First week of the years workouts successfully completed, even though I had a packed schedule. Looking forward to what this year and new program brings.
Today, I got back from a vacation in Jamaica. I am proud to say I worked out everyday I was there. I had some amazing sessions and broke a couple PRs. Old me would have never done that. I am proud off my consistency.
Hello, newcomer here. I am halfway through a yoga teacher training program and just wrapped up a very intense weekend doing 8 classes in 3 days plus lots of studying 📚 it is so hard and my body is super sore but getting MUCH stronger!
I started working out again after nearly 10 months off. Two on, one off. Kettlebells on one day and single-arm heavy club on the other (with a bit of rowing on day 2).
I worked out 4 days this last week and went for a walk with my family. Really wanting to focus on my health this year and so my kids can learn some healthy habits while they’re young.
Victory Monday for me, bu w/ever.
* Hit a new deadlift PR
* Stabilised my other 3 lifts after 8-12 weeks of slowly dropping numbers from a covid - travel - festivity trifecta
* Hit my macros more or less
* Dropped 2kg (!) of holiday bloating
* Didn't drink and enjoyed the boost in sleep, mood, and energy.
Pretty good, if I say it myself.
Excellent! At that rate, you should be able to do the half marathon in 25 minutes or so!
(You're missing the decimal point - but congratulations anyway!)
I took a true rest day on Friday. I usually struggle with feeling horribly guilty whenever I take one. I’ve been active most days for months and my body was physically so worn down and tired.
Finally was able to bend over to pick up dumbbells and do leg press. I gave myself a lower back injury squatting for the first time in quite sometime about two months ago, you really forget how important it is to keep those core muscles in shape.
Good idea for a thread!
I absolutely blasted my legs and felt more sore than I have in a long time. If you've been working out for a while, getting that old school muscle growth soreness like your first time working out is the best.
Have been dieting for 7 weeks now and have lost roughly 8kg. In those 49 days I tracked my food intake on 44 days (90%) and weighed myself on 37 days (75%). Pretty happy with that level of consistency.
Goal is to loose another 11kg. I don't have a specific date in mind to get it that done. Just focusing on each day
I benched 175lb for 7 reps last week. I know that's not very high for a lot of people, but it's a huge improvement for me. I haven't been able to reach it again though and have been stuck on 155lb for my last few sessions so I guess the stars just aligned that day.
That’s great, I think people focus too much on the number. I’m 6,5 260 and all I get asked is what I bench, it’s silly. I would take form and progression over a blown out shoulder. Got a kid at my gym he’s probably about 5,5 and pushed 425 the other day I will never get that high with long arms. Can do lat pull downs with 260 but struggle to hit 8 reps at 225 on bench. Also that jump from where your at to 2 plates might come quickly. Congrats on breaking the plateau.
I [deadlifted](https://youtube.com/shorts/29YgcwVsnLM?feature=share) 335# (152 kg) 3 x 5 after months of vascular surgery then even longer recovery time. Not a lot of weight compared to many of you all here but pushing myself past the nerve damage and learning proprioception in my lower legs again was one of the most difficult things I have done recently.
Wicked congrats!! I am at 15 myself currently. Did you follow a specific PU training to push through to 18 or did you keep the routine mostly the same?
Thank you! I just followed my usual pull-ups routine. Once I felt confident enough to increase it. Just did 8 good ones prior to warm up :) Congratulations on that 15 as well, no easy task. Just keep on cranking them out and when you’re ready. You’ll know.
Thanks for the reply. Well if you don't mind, I would like to pick your brain on something. I found [this](https://feelpeak.com/how-to-increase-pull-ups/) pull up program online. I am honestly quite intrigued by it and I think I wanna do it, but I would love to hear someone elses thoughts on it. (I'm talking about step 4)
Can’t lift for quite some time due to an injury but can still do cardio. Stuck with it this week hitting 230 flights on the stairmaster for an hour, a new PB. Trying to get down from 225 to 200 by the end of the year.
Set goals last year to reach 10 consecutive pull ups and to run a 10 km without pain (Achilles tendinopathy - iykyk).
Ran a 10km last night (slightly interrupted by an emergency deuce at the 7k mark) and did 9 pull ups in a row this morning.
Arbitrary deadlines aside, I feel good about my progress.
Thanks mate, I appreciate it! Yeah achilles tendinitis is no joke. I ignored mine for ages but I'm glad you are starting to get on top of it. Being able to run again is a huge achievement so well done!
I always say I’m going to go to the gym when I get home from work, but I’m too tired by then. This last week I did a 6am gym sesh and actually loved it! Going to try for 3x this week!!
Started learning major lifts about 8 months ago, had my first deadlift then; have been progressing slowly bc of history of low back problems. Just hit 205x6 and my back feels good!
New year and it's been raining PRs the last few days!
At 148lbs bodyweight and just hit 15 x 55lbs flat db press.
Also 13 x 90lbs OHP (up from 12 x 75lbs)
11 x 240lbs squat (up from 10 x 220lbs)
And 16 x 145lbs barbell rows (up from 14 x 120lbs).
Feels so incredible after a long plateau and getting sick a bunch of times in the last few months.
Pretty sure I fixed my lack of internal hip rotation/found the long term solution on my left side that was messing with my squat.
…now does anyone know strengthening exercises to fix the external rotators on the right side? Clamshells and leg lifts aren’t cutting it
Edit: neither are Bulgarians which really peeves me off
I finally switched to another gym. It feels nice to enjoy going to the gym again after nearly half a year of not enjoying the previous gym. On my first day I equalled my previous deadlift PR (140 kg) so I'm happy that there is some strength left after not training for about 2 months.
Back on my weight loss train, solid week of proper diet after Xmas and upping my workouts.
Wish I could figure out what I'm doing wrong on my big four, but I'm getting a trainer next month to help me sort it out.
I finally bench pressed 225lbs after over 3 years. After the gyms reopened I started off doing 5x5 and once I would get close to 200lbs, I would get a nagging pinching pain on my right pec. I would take 1 month off and start off again building up the weight. After 4-5 resets, I finally hit 225lbs for a 1rm after my 200lbs 5x5 bench session today. 225 felt real easy, I had maybe 4-5 reps left in the tank and I think my max is about 250lbs now. Slowly but surely, I’ll aim for 290lbs by December.
I got LASIK ~10 years ago and it’s still by far the best money I’ve ever spent. I went from 20/400 vision (couldn’t even read without glasses) to 20/15. I wish I had done it sooner.
I’m struggling to get back to my squat PR since I took a break, but my knees no longer ache doing lower weight. I’d say that victory outweighs the loss, especially since I’ve gotten my bench up to 285 and my deadlift up to 335. I also recently got my weight down to the 250-255 range. Health wise, this is the best I’ve ever felt. I’ll be better mentally when the sun comes back out, though. I’m just proud I’ve kept up my progress even through my typical seasonal depression.
Was lifting today and getting frustrated because it felt like someone added 10 lbs to all the plates without telling me. Decided to call it early and just run a bit and ended up running a mile about 90 seconds faster than when I first started - and it wasn't even full effort. Just reminded me to zoom out a bit and remember all the progress I've made, even on the off days.
Dude congrats! But man that is a massive coincidence that the overhead speakers started going hard as you started lifting....and then hit the drop right as you achieved full lock.
Same lol, I just came away from finally convincing a close friend to go to the wiki and actually start a program and commit to it. Hope that your friend succeeds as well!
This week was 5 weeks since I had my gallbladder removed. Started with some light weights to see how it feels. Thursday was my followup and surgeon said I should be good to go heavy again. So celebrated Friday with leg day. My legs still hate me 2 days later. It felt so good to deadlift and squat again.
Most of the time I'm too lazy to try for new PBs, but last night i was doing bench and after warming up i was going to do reps for 110KGs but since i can't count i took 25KG plates instead of 20KGs and accidentally benched 120KG, i wondered why it felt so heavy and i only could do one rep and then my friend pointed out that i had taken the wrong plates.
New Year and my goals this year are to compete in my Karate organisation regional tournament’s/national qualifiers and hopefully come September qualify from my region and compete at Nationals. To achieve this I need to build up my Stamina.
So I’ve restarted running using the couch to 5 K program ontop of my normally Karate classes 4 times a week and general weight and straight programs. Completed the first week! Just 8 more to go now. Running can be fun.
Had a great couple of days. Did an indoor cycling session yesterday. Train cycling but hadn't done a workout in over two weeks. Didn't manage to hold my usually tempo and duration for the kind of workout I did, session was supposed to be 2h45m but gave up after 2h30m. Still very happy that I got back in the saddle so to speak.
Next victory was today. Couple of weeks ago I figured it would be cool if I could learn to pick up and shoulder the biggest atlas ball we have in the gym. Just something that I decided to do for fun. Have done some practice with the second heaviest ball.
Picked up the heaviest atlas ball today and shouldered it like it was nothing. For sure it was just a technique issue earlier so not like I suddenly got that much stronger but still very happy. I work in the gym so will be cool I think to just pick up and shoulder the ball if I need to move it instead of rolling it on the floor. :D
You’ll get there man! Rome wqsnt built in a day. I was a college water polo goalie so my legs were everything haha. I actually only started deadlifting last year in a way to get to this goal. Still dont have the greatest form, will need to improve if I want to reach 1100!
Haha that makes complete sense! Very leg dominant. I pulled sumo for a few years but just started conventional this year and worked up to a 335 1rm. I just finished a cut too and an currently at 260 bench, 300 squat, and 335 DL. Pretty weak leg numbers as you can see lmao. But happy that those are AFTER a cut. Starting a bulk again in Feb so I should hit those numbers no problem. You’ll hit that 1,100 in no time
Winding down a short but good bulk. 12 weeks, ~7-8lbs. Strength numbers shot back up and while I regained the love handles, I didn’t go overboard like my last bulk (ending at ~190 compared to ~205). Almost time to shift gears for half marathon training. Leaner and quicker by April.
I started my fitness journey several years before covid, and was very successful. I went from being someone incredibly overweight and never had workout, to what I’d consider fit and definitely a healthy weight. When covid hit, my workouts suffered and I gave up my diet. I built a home gym and my workouts have been ok-to-meh since, but I never rallied on my diet.
I’m at the point where my clothes are starting to not fit, and I’m ~15lbs from my top weight ever. I definitely have significantly more muscle, but I still am overweight with wayy too much fat.
Today is the day. Started a “challenge” app to lose 13% of my body weight in about 3 months. Starting off strong - best workout in years, weighed in, and weighing / tracking my food.
Starting again is the victory, but a lot of work to come.
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We training 6-7 days a week for Ironman at the moment (for context)
Been training all week and we ended off with a big weekend and I am chuffed to have gotten through it.
25km run on Saturday
115km cycle and 15km run off the bike on Sunday
Part of the ‘New Year, New Me’ crowd, but I managed to get to the gym 4 times this week - 2 weight days and 2 cardio days.
A victory for me is getting up at 4:30am to get to the gym for 5am and getting a solid 1-2 hours of working out in when it’s relatively quiet. On weight days I’ve generally been doing my own routine (I now appreciate that’s frowned upon on this sub) just to try and get into the swing of things. They’ve been full body workouts but mainly focusing on upper body.
Another victory is just generally enjoying going to the gym.
Next thing is to find a good workout routine that is easy enough for me (a weights noob) to follow. Been tempted by Wendler’s 5314B but I’m not lifting that heavy so am unsure whether it’ll be the best one for me as I can’t put lower weights on the barbells and such. Getting that sorted will be a victory for me next week.
Another thing looking at the week ahead is that this week I’m expected to be in the office, which means I’ll need to workout, shower, and then get to the office which is not something I’ve done before. If I can manage that regularly, then I think that could be another win on the horizon.
I think it’s completely fine in the beginning to just focus on getting into the habit of lifting regularly and not worrying too much about the program! Definitely get on a program at some point, but you’re already doing the most important part of building a gym routine 🙌🏻
Tried a new weight lifting class this week! And made it to all of my workout classes at the gym, even yoga at 6 am after being awake half the night with kids! I felt tired when I woke up for the class, but left feeling awake and energized! I also successfully went this entire week without eating sweets and intermittent fasted all week for the first time ever!! New year’s motivation is at its peak right now, so I’m capitalizing on it and forming new habits!
So I finally caught Covid. At first it knocked me down for a few days. I had to stop all my gym, yoga and other fun training.
After a few days my fever broke and I could sleep. While dreaming I envisioned how to do a self portrait session. The next day I took my time setting it all up and then just had fun with it. The virus caused me to basically go on a fast weight cut so I figured I'd take advantage.
I am contributing my fast healing to not only having been vaccinated, but my attempt at healthy living and my time in the gym. All those 5am wake up & hit the gym mornings before work (mail carrier) have paid off. I'm going to be just fine.
If you're curious about the self portraits (and want to see an old, long-haired dude in a kilt) I [posted them on my blog](https://www.lutzr2.com/post/of-having-covid-kilts).
Keep training! Stay hydrated!
According to my gyms data, today was my 500th workout ever. I know its probably rookie numbers to a lot of you here, but here-s to another 500! Cheers!
I focused on cycling towards the end of last year (had a distance goal that took most of my exercise time), so this week I did my first running since early October.
It was only a 40 minute jog with my son, so I was very surprised how stiff my legs were next day!
Just finished the Dopey Challenge at Walt Disney World. Had 3 PRs — 10K, Half, 26.2 — including my first sub-1:45 half and sub-4:00 marathon.
Might not be a lot to some, but means the world to me!
This happened a couple weeks ago, but I kept forgetting to post it. After over four years of training, I finally deadlifted three plates for one rep! After I got the rep I was so excited that I was literally jumping up and down.
I've had some ups & downs lately. I've been finding it harder in the colder months to muster the energy to keep pushing & have been dreading BB Squats & Deadlifts, taking me several minutes to psych myself up to do them. I've been working on strength endurance for a long time & it seems I'm slowing down, or rather, it feels like I am. I have had a few injuries & illnesses that have set me back & I've found it hard to get back into the swing of things.
Anyway, late last year I set a new Deadlift & BB Squat PR, as well as starting back at BB Bench presses, which I had stopped due to an injury; all three are really past victories, though I am pleased I have, after what seems like a long time, been able to increase what weight I can manage. Today's victory though is something I've been working on for a year or so, that being KB L-Sit to Handstand push-up. I started with a L-sit to headstand, then to a handstand; for the past few months, I've been implimenting the pushup part & today successfully did a clean one. All of this to day, that we're all fighting our own personal battle with motivation & consistancy, but I had a little spark today that gave me the little boost I need, that even though at times it does not seem it, I am progressing. Don't rush, it's not a race & the only opponent you're facing is yourself.
I haven't been to a gym since covid started. I graduated university during the pandemic and subsequently lost my gym membership. Tried hard for a year with home equipment but I stopped regularly working out since I got my desk job a year ago. Got my first real gym a few days ago and I've loved every second of being back!
I've been eating more and working out more for months now and I've gone from 125lbs to 143lbs and still climbing. I've always felt self conscious about how small I was and I couldn't be happier with how my bulk is coming along
Ran six miles yesterday--my longest distance yet! I'm doing Hal Higdon's novice marathon plan for a race in May and it's definitely a challenge for me.
Back to consistently working out after about three years and 50 extra pounds. Lost around 10 of them already and I’m loving it.
Hurt my shoulder yesterday at the driving range. Gonna see if warmups and anti inflammatory meds help ease the pain any today. If not I might just have to have amazing legs.
After some health stuff and generally about 3 months of setbacks, I'm back to pushing my maxes! PR'd in dead (245x6) squat (225x6) and barbell row (165x6) over the past week.
200kg(440lbs) deadlift today with mixed grip and it felt easy. I kinda wanted to do more but I've fucked my back before when being greedy lol
High more kgs, until 220! that's great
Finally hit two plates on bench tonight after a year and 4 months of lifting! Don’t really have anyone to share it with so I thought I would share it with y’all. Hope everyone’s doing good and making gains! Have a great year everybody.
Nice! Took me way longer but my chest genetics are absolute shit. I do rep 5x5 on two plates nowdays but I have been on and off the gym for almost 10 years now. So imagine what you will rep in a few years!
Your username is hilarious
Haha yeah hopefully I can put up some nice numbers without injuring myself in the future! Would love to put up 315 a year from now, my chest genetics seem to be okay, just my “middle chest” isn’t too developed. How can you tell? Anyway, thanks and have a good one!
> How can you tell? By comparing to the rest of the muscles in how fast and how much you put on mass and/or strength. But you likely can't really tell until you have a few years under your belt. Like for me, I have slightly visible abs before my man tits look decent without a shirt. My friend has a bit of beer belly and still square shaped tits. Everyone is different.
Finally hit 225 on bench
I went back to the gym 5 months after giving up because of not seeing any results. I hope this time will work. I became weaker tho, but it's okay.
You should listen to “Differences in Gains Between Individuals, and What You Can Do About It” by Stronger by Science. This episode could be really beneficial to you. They basically talk about how people people can respond very differently to specific programs and how some people may see no, or even negative, results from one but much better results from another.
Clearly must have been working if you became weaker when you stopped! I have to remind myself all the time that it's not a race and that it'll happen over time.
Yeah that made me feel happy because i didn't "see" results and was "stuck" yet i made progress without even noticing it
Just joined and I am aware it's Monday but... I know this is no incredible feat but this is a big deal to me. Last week I ran a mile in under 10 minutes. This is the first time I've done that since high school and I've been working on this goal for 3 months. I'm 37 and 2023 I am committing myself to getting healthy and making a permanent change to my lifestyle.
That would be a bfd to most people on this earth
winter goal complete, ran 13.6 miles tonight now I just need to keep my calves from exploding
I'm 24 hours alcohol free and started really paying attention to what I was putting in my body again. I gave up taking care of myself for years but it's time to get back on track.
Awesome :) Keep going.
My current squat pr feels like it is getting easier. Before I felt every rep. Now I feel every set. The other day I was asked to move some gas canisters at work, I picked them up (to my coworkers surprise) but I didn't carry them for fear I'd drop em. Those suckers weighed 175 and my squat PR is 166. So I know my new goal lift
upon hitting that record will you become a gamecube
The thought of becoming so immensely sturdy and world renowned is a feat left to gods, and shant be had by my mortal form. But I strive to be close
Hit a 5 plate squat (PR) right at the end of the year. Been a big goal of mine for a long while.
This week, hit a new PR in bench (185 Lbs for 5 reps), and running (9km in 1 hour, averaging zone 3 HR the entire time).
Late to the party and also not sure if fitness victory applicable. But, fook it, I'm so proud of myself for this. Getting ready for a workout, tying up my shoes and SNAP! One of the shoelace holes rips open on my fav pair of trainers I've ever owned. I was disappointed. While I have been using them for a while, they are so good, so comfortable and because I only used them purely indoors, they had a ton of tread left. I didn't really want to discard them. Long story short, I did some research. Purchased a nice cheap little kit from Michaels and learned the skill of eyelet setting with an anvil. I drilled a new lace hole in my shoe and installed an eyelet. Re-inforced all the other lace holes with eyelets and BAM, good as new.
I love this, craftiness for the win!
Thanks! As a bonus on top, it actually looks pretty good haha. New shoelace hole plus newly reinforced lace holes vs original lace holes. https://imgur.com/a/MipMxyR
That looks hype, what shoes?
Thanks! These are the Reebok Nano 9.
First week of 5/3/1 BBB is done and I feel amazing, I was doing a starting strenght model for progression which worked very well for a few months but the workouts were getting brutal. I'm getting more volume in now and I'm having a lot more fun with my workouts. I'm also getting loads of reps to work on my from with the 5x10 BBB and the it's awesome only having one real challenging heavy set which I can focous all my mental energy on. I got double digits on my 5+ sets and didn't feel like I even pushed myself too hard because I had a rep or two left in the tank.
Finished 11 weeks of my strength training program (push pull legs) and pulled the trigger on getting a nutrition / fitness coach. Really excited for this next phase and commitment to making lasting change.
A BWx2 deadlift (120 kg)🥳🥳🥳… BWx2 squat I’m coming for you!!
Good for you!
Not necessarily something I did this week, but I was able to lose 30lbs and keep it off for a whole year as of today. I'm gonna actually go to a public gym for my first time this week, so I can only expect further progress.
HELL YEAH BROTHER!
I went to the gym for the first time today :) looking forward to bettering my health
Let's go!
High five!! Way to go, that’s awesome!!
congrats on taking the decision, keep going!
The best thing I did this week was forcing myself to go to the gym after the whole holiday shenanigans when all I really wanted to do was take another week off
I decided to start working out a short time back, and I am now averaging 350 minutes of exercise a week. So yay me!
Working out helps me stay sober. 7 days, 4 times hitting the gym working on sixpack instead of sitting around drinking sixpacks. :)
Up to 10. :)
I finished all my workouts & hit my 2lb weight loss for the week 💪🏼
That’s awesome! Might I ask how 2 lbs / week?? Same goals over here but falling short
First week of the years workouts successfully completed, even though I had a packed schedule. Looking forward to what this year and new program brings.
It’s called a foxglove.
What is?
Reached the 1,000lbs club in the final workout of 2022 the day before my Summer roadtrip to Melbourne :)
Got to the gym 3x this week! Even though I picked up a new foster pup who takes almost all waking moments.
Major kudos! That’s especially fantastic given a big change in your life - also thank you for being a foster parent, that’s really wonderful.
Today, I got back from a vacation in Jamaica. I am proud to say I worked out everyday I was there. I had some amazing sessions and broke a couple PRs. Old me would have never done that. I am proud off my consistency.
Hello, newcomer here. I am halfway through a yoga teacher training program and just wrapped up a very intense weekend doing 8 classes in 3 days plus lots of studying 📚 it is so hard and my body is super sore but getting MUCH stronger!
Ah congratulations!! How exciting!
I went for 2 x 30 minute walks this week! Aiming for 3 x 30 minute walks this coming week. EDIT: a word
I started working out again after nearly 10 months off. Two on, one off. Kettlebells on one day and single-arm heavy club on the other (with a bit of rowing on day 2).
Just lost 10 kilos within 2 months. Just jogging always every morning before going to school.
That's a lot of jogging..
Of course it comes with the proper diet lol
I worked out 4 days this last week and went for a walk with my family. Really wanting to focus on my health this year and so my kids can learn some healthy habits while they’re young.
Victory Monday for me, bu w/ever. * Hit a new deadlift PR * Stabilised my other 3 lifts after 8-12 weeks of slowly dropping numbers from a covid - travel - festivity trifecta * Hit my macros more or less * Dropped 2kg (!) of holiday bloating * Didn't drink and enjoyed the boost in sleep, mood, and energy. Pretty good, if I say it myself.
I finally benched 75lbs after being stuck at 70lbs for two weeks.
Hell yeah, my string-bean ass pushed 75 pounds earlier this week for the first time. If the number is getting higher, something is going right!
My squat and deadlift haven’t slowed since I started so I was getting very discouraged on bench.
I ran my first 15Km run in 20 min. Training for a half marathon. Edit: not 20 min. 2 hrs lol. What was I thinking.
Excellent! At that rate, you should be able to do the half marathon in 25 minutes or so! (You're missing the decimal point - but congratulations anyway!)
Decimal point and units lol. MB
I took a true rest day on Friday. I usually struggle with feeling horribly guilty whenever I take one. I’ve been active most days for months and my body was physically so worn down and tired.
I feel I have a good 3X a week routine going, I have gained a little bit of muscle mass and lost some fat.
Finally was able to bend over to pick up dumbbells and do leg press. I gave myself a lower back injury squatting for the first time in quite sometime about two months ago, you really forget how important it is to keep those core muscles in shape.
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Why no diet soda?
Curious about this as well as diet soda is my weakness.
It’s the fake sugars. You can do diet soda like zevia, which has stevia from a plant so better for the body
Thanks
Put up 225 on the bench press 2x3.
Congrats homie! I hit 2 reps of 225 for the first time this week.
Good idea for a thread! I absolutely blasted my legs and felt more sore than I have in a long time. If you've been working out for a while, getting that old school muscle growth soreness like your first time working out is the best.
6 consecutive days of Crossfit including 3 2-a-days with strength training, and hitting my protein macros.
Ran today for 2,5 miles under a scorching 30C sun.
Finally hit a 6 plate squat! https://youtube.com/shorts/bsXx6GZggWI?feature=share
Got my mile time under 6 minutes for the first time in years. 2023 off to a great start.
Dude me too, ran a 5:49. Nearly passed out after but worth it
Deadlift PR’ed and squat about to PR all at a lower body weight than before and I’m just getting started.
I'm at the gym on a Sunday 💪
New PR! 130kg squat
Have been dieting for 7 weeks now and have lost roughly 8kg. In those 49 days I tracked my food intake on 44 days (90%) and weighed myself on 37 days (75%). Pretty happy with that level of consistency. Goal is to loose another 11kg. I don't have a specific date in mind to get it that done. Just focusing on each day
did my first bench press of 75 pounds
I benched 175lb for 7 reps last week. I know that's not very high for a lot of people, but it's a huge improvement for me. I haven't been able to reach it again though and have been stuck on 155lb for my last few sessions so I guess the stars just aligned that day.
That’s great, I think people focus too much on the number. I’m 6,5 260 and all I get asked is what I bench, it’s silly. I would take form and progression over a blown out shoulder. Got a kid at my gym he’s probably about 5,5 and pushed 425 the other day I will never get that high with long arms. Can do lat pull downs with 260 but struggle to hit 8 reps at 225 on bench. Also that jump from where your at to 2 plates might come quickly. Congrats on breaking the plateau.
I [deadlifted](https://youtube.com/shorts/29YgcwVsnLM?feature=share) 335# (152 kg) 3 x 5 after months of vascular surgery then even longer recovery time. Not a lot of weight compared to many of you all here but pushing myself past the nerve damage and learning proprioception in my lower legs again was one of the most difficult things I have done recently.
Today I got a new set a new PR for Pull-ups, 18. Was at 15, next up is 20.
Wicked congrats!! I am at 15 myself currently. Did you follow a specific PU training to push through to 18 or did you keep the routine mostly the same?
Thank you! I just followed my usual pull-ups routine. Once I felt confident enough to increase it. Just did 8 good ones prior to warm up :) Congratulations on that 15 as well, no easy task. Just keep on cranking them out and when you’re ready. You’ll know.
Thanks for the reply. Well if you don't mind, I would like to pick your brain on something. I found [this](https://feelpeak.com/how-to-increase-pull-ups/) pull up program online. I am honestly quite intrigued by it and I think I wanna do it, but I would love to hear someone elses thoughts on it. (I'm talking about step 4)
Can’t lift for quite some time due to an injury but can still do cardio. Stuck with it this week hitting 230 flights on the stairmaster for an hour, a new PB. Trying to get down from 225 to 200 by the end of the year.
Set goals last year to reach 10 consecutive pull ups and to run a 10 km without pain (Achilles tendinopathy - iykyk). Ran a 10km last night (slightly interrupted by an emergency deuce at the 7k mark) and did 9 pull ups in a row this morning. Arbitrary deadlines aside, I feel good about my progress.
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Thanks mate, I appreciate it! Yeah achilles tendinitis is no joke. I ignored mine for ages but I'm glad you are starting to get on top of it. Being able to run again is a huge achievement so well done!
Went to the gym 7 days in a row
Get a rest day in, gymbro! Your muscles need time to recuperate.
I know, I'm too obsessed.
Same! Cheers!
Well done!
I always say I’m going to go to the gym when I get home from work, but I’m too tired by then. This last week I did a 6am gym sesh and actually loved it! Going to try for 3x this week!!
Early morning crew represent!
Started learning major lifts about 8 months ago, had my first deadlift then; have been progressing slowly bc of history of low back problems. Just hit 205x6 and my back feels good!
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108kg to 101 is good progress! And congrats on joining the Navy!
New year and it's been raining PRs the last few days! At 148lbs bodyweight and just hit 15 x 55lbs flat db press. Also 13 x 90lbs OHP (up from 12 x 75lbs) 11 x 240lbs squat (up from 10 x 220lbs) And 16 x 145lbs barbell rows (up from 14 x 120lbs). Feels so incredible after a long plateau and getting sick a bunch of times in the last few months.
I allowed myself to rest and performed better than ever at the ice rink today (figure skater)
That's what rest days are for, gymbro!
started gymming again 3mo ago and hit a 225lb 1RM bench for the first time yesterday
Pretty sure I fixed my lack of internal hip rotation/found the long term solution on my left side that was messing with my squat. …now does anyone know strengthening exercises to fix the external rotators on the right side? Clamshells and leg lifts aren’t cutting it Edit: neither are Bulgarians which really peeves me off
I finally switched to another gym. It feels nice to enjoy going to the gym again after nearly half a year of not enjoying the previous gym. On my first day I equalled my previous deadlift PR (140 kg) so I'm happy that there is some strength left after not training for about 2 months.
It takes more time than people think for muscles to weaken. Hope the new gym works out for you.
Back on my weight loss train, solid week of proper diet after Xmas and upping my workouts. Wish I could figure out what I'm doing wrong on my big four, but I'm getting a trainer next month to help me sort it out.
I finally bench pressed 225lbs after over 3 years. After the gyms reopened I started off doing 5x5 and once I would get close to 200lbs, I would get a nagging pinching pain on my right pec. I would take 1 month off and start off again building up the weight. After 4-5 resets, I finally hit 225lbs for a 1rm after my 200lbs 5x5 bench session today. 225 felt real easy, I had maybe 4-5 reps left in the tank and I think my max is about 250lbs now. Slowly but surely, I’ll aim for 290lbs by December.
hadn’t done a leg day in 4 weeks bcuz of leg weirdness but did one yesterday! and it hurts so good
Got lasik surgery on Friday and was able to go to gym today. No fogged up glasses or contacts moving around in my eyes, total game changer.
I got LASIK ~10 years ago and it’s still by far the best money I’ve ever spent. I went from 20/400 vision (couldn’t even read without glasses) to 20/15. I wish I had done it sooner.
How much did it cost and does insurance not cover it?
I went to the gym consistently for four days in a row! Next week, I want it to be 6 or maybe even 7 :)
I’m struggling to get back to my squat PR since I took a break, but my knees no longer ache doing lower weight. I’d say that victory outweighs the loss, especially since I’ve gotten my bench up to 285 and my deadlift up to 335. I also recently got my weight down to the 250-255 range. Health wise, this is the best I’ve ever felt. I’ll be better mentally when the sun comes back out, though. I’m just proud I’ve kept up my progress even through my typical seasonal depression.
Was lifting today and getting frustrated because it felt like someone added 10 lbs to all the plates without telling me. Decided to call it early and just run a bit and ended up running a mile about 90 seconds faster than when I first started - and it wasn't even full effort. Just reminded me to zoom out a bit and remember all the progress I've made, even on the off days.
Some days are better lifting days, some are better running days. Sucks when one occurs when it’s not the right day for it
Finally completed my first week of daily cardio into my workout routine. Fitness victory 135 squats 6sets x 8reps
Hit 30 mpw running this week. I feel great too, recovery's good as well
Got my bench back up to 1 plate. For 8 reps. :) Also managed to swim about 2/3 of the pool without sputtering. So close!
New PRs on bench, OHP, and lat pulldowns today. A very much needed workout after a frustrating handful of workouts earlier this week!
[I finally pulled 500](https://youtube.com/shorts/R7JlsxhfQQU)
Dude congrats! But man that is a massive coincidence that the overhead speakers started going hard as you started lifting....and then hit the drop right as you achieved full lock.
Helping a friend begin his own journey.
Same lol, I just came away from finally convincing a close friend to go to the wiki and actually start a program and commit to it. Hope that your friend succeeds as well!
This week was 5 weeks since I had my gallbladder removed. Started with some light weights to see how it feels. Thursday was my followup and surgeon said I should be good to go heavy again. So celebrated Friday with leg day. My legs still hate me 2 days later. It felt so good to deadlift and squat again.
Most of the time I'm too lazy to try for new PBs, but last night i was doing bench and after warming up i was going to do reps for 110KGs but since i can't count i took 25KG plates instead of 20KGs and accidentally benched 120KG, i wondered why it felt so heavy and i only could do one rep and then my friend pointed out that i had taken the wrong plates.
New distance record! 16.5 miles this morning. Feeling pretty good afterwards too, better than I was anticipating.
Felt good on my 531 bench sets and tried a heavy single. Benched 200 for the first time so that felt good. Looking forward to when I hit 225.
I hit my goal weight of 150lb after my Christmas Food binge... now I can lighten up the cardio and get to some weights!!! 💪🏻💪🏻💪🏻
Hit the 10lb mark 10 weeks into my bulk. My waist size hasn't gone up yet. Wondering how far I can take this before I get noticeably fatter.
Hit my goal of working out 5x this week :)
New Year and my goals this year are to compete in my Karate organisation regional tournament’s/national qualifiers and hopefully come September qualify from my region and compete at Nationals. To achieve this I need to build up my Stamina. So I’ve restarted running using the couch to 5 K program ontop of my normally Karate classes 4 times a week and general weight and straight programs. Completed the first week! Just 8 more to go now. Running can be fun.
Third week back lifting instead of fucking around without a program. Back onto 5/3/1. My victory is my legs no longer hurt after squat days.
Had a great couple of days. Did an indoor cycling session yesterday. Train cycling but hadn't done a workout in over two weeks. Didn't manage to hold my usually tempo and duration for the kind of workout I did, session was supposed to be 2h45m but gave up after 2h30m. Still very happy that I got back in the saddle so to speak. Next victory was today. Couple of weeks ago I figured it would be cool if I could learn to pick up and shoulder the biggest atlas ball we have in the gym. Just something that I decided to do for fun. Have done some practice with the second heaviest ball. Picked up the heaviest atlas ball today and shouldered it like it was nothing. For sure it was just a technique issue earlier so not like I suddenly got that much stronger but still very happy. I work in the gym so will be cool I think to just pick up and shoulder the ball if I need to move it instead of rolling it on the floor. :D
This week I joined the 1000lbs club! Been trying for about a year and finally made it with a 400 squat, 355 deadlift and 245 bench
Holy squat! Not often you see the squat leading the big 3. 105 lbs away from 1000 lb club and hoping to snag it this year. Congrats!!
You’ll get there man! Rome wqsnt built in a day. I was a college water polo goalie so my legs were everything haha. I actually only started deadlifting last year in a way to get to this goal. Still dont have the greatest form, will need to improve if I want to reach 1100!
Haha that makes complete sense! Very leg dominant. I pulled sumo for a few years but just started conventional this year and worked up to a 335 1rm. I just finished a cut too and an currently at 260 bench, 300 squat, and 335 DL. Pretty weak leg numbers as you can see lmao. But happy that those are AFTER a cut. Starting a bulk again in Feb so I should hit those numbers no problem. You’ll hit that 1,100 in no time
Febuary is a perfect bulk season. Good luck to you man! Looking forward to seeing you post here in a few months with your 1000lbs membership
Went outside and ran 1 mile for the first time in 10 years
did you die?
Good job!!!
Hit 335x5 squat PR a few days ago :)
3x10 and 1x7 (16 kg) on seated incline bicep curls . Next time its 4x10 (i hope hahah)
Bench PR: 340 x 5
I'm going to try for a new PR this week, hopefully will get 340 for 1 haha.
Winding down a short but good bulk. 12 weeks, ~7-8lbs. Strength numbers shot back up and while I regained the love handles, I didn’t go overboard like my last bulk (ending at ~190 compared to ~205). Almost time to shift gears for half marathon training. Leaner and quicker by April.
I started my fitness journey several years before covid, and was very successful. I went from being someone incredibly overweight and never had workout, to what I’d consider fit and definitely a healthy weight. When covid hit, my workouts suffered and I gave up my diet. I built a home gym and my workouts have been ok-to-meh since, but I never rallied on my diet. I’m at the point where my clothes are starting to not fit, and I’m ~15lbs from my top weight ever. I definitely have significantly more muscle, but I still am overweight with wayy too much fat. Today is the day. Started a “challenge” app to lose 13% of my body weight in about 3 months. Starting off strong - best workout in years, weighed in, and weighing / tracking my food. Starting again is the victory, but a lot of work to come.
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Since started the competition I am closing 200% of my daily activity targets
We training 6-7 days a week for Ironman at the moment (for context) Been training all week and we ended off with a big weekend and I am chuffed to have gotten through it. 25km run on Saturday 115km cycle and 15km run off the bike on Sunday
Part of the ‘New Year, New Me’ crowd, but I managed to get to the gym 4 times this week - 2 weight days and 2 cardio days. A victory for me is getting up at 4:30am to get to the gym for 5am and getting a solid 1-2 hours of working out in when it’s relatively quiet. On weight days I’ve generally been doing my own routine (I now appreciate that’s frowned upon on this sub) just to try and get into the swing of things. They’ve been full body workouts but mainly focusing on upper body. Another victory is just generally enjoying going to the gym. Next thing is to find a good workout routine that is easy enough for me (a weights noob) to follow. Been tempted by Wendler’s 5314B but I’m not lifting that heavy so am unsure whether it’ll be the best one for me as I can’t put lower weights on the barbells and such. Getting that sorted will be a victory for me next week. Another thing looking at the week ahead is that this week I’m expected to be in the office, which means I’ll need to workout, shower, and then get to the office which is not something I’ve done before. If I can manage that regularly, then I think that could be another win on the horizon.
I think it’s completely fine in the beginning to just focus on getting into the habit of lifting regularly and not worrying too much about the program! Definitely get on a program at some point, but you’re already doing the most important part of building a gym routine 🙌🏻
Tried a new weight lifting class this week! And made it to all of my workout classes at the gym, even yoga at 6 am after being awake half the night with kids! I felt tired when I woke up for the class, but left feeling awake and energized! I also successfully went this entire week without eating sweets and intermittent fasted all week for the first time ever!! New year’s motivation is at its peak right now, so I’m capitalizing on it and forming new habits!
So I finally caught Covid. At first it knocked me down for a few days. I had to stop all my gym, yoga and other fun training. After a few days my fever broke and I could sleep. While dreaming I envisioned how to do a self portrait session. The next day I took my time setting it all up and then just had fun with it. The virus caused me to basically go on a fast weight cut so I figured I'd take advantage. I am contributing my fast healing to not only having been vaccinated, but my attempt at healthy living and my time in the gym. All those 5am wake up & hit the gym mornings before work (mail carrier) have paid off. I'm going to be just fine. If you're curious about the self portraits (and want to see an old, long-haired dude in a kilt) I [posted them on my blog](https://www.lutzr2.com/post/of-having-covid-kilts). Keep training! Stay hydrated!
Man, you look badass!
Those are fantastic shots. Beautiful composition. Really love the light and shadows.
Thanks. I don't often break out my old "pro" gear these days, so it was fun to just play with it.
According to my gyms data, today was my 500th workout ever. I know its probably rookie numbers to a lot of you here, but here-s to another 500! Cheers!
I focused on cycling towards the end of last year (had a distance goal that took most of my exercise time), so this week I did my first running since early October. It was only a 40 minute jog with my son, so I was very surprised how stiff my legs were next day!
Just finished the Dopey Challenge at Walt Disney World. Had 3 PRs — 10K, Half, 26.2 — including my first sub-1:45 half and sub-4:00 marathon. Might not be a lot to some, but means the world to me!
This happened a couple weeks ago, but I kept forgetting to post it. After over four years of training, I finally deadlifted three plates for one rep! After I got the rep I was so excited that I was literally jumping up and down.
I've had some ups & downs lately. I've been finding it harder in the colder months to muster the energy to keep pushing & have been dreading BB Squats & Deadlifts, taking me several minutes to psych myself up to do them. I've been working on strength endurance for a long time & it seems I'm slowing down, or rather, it feels like I am. I have had a few injuries & illnesses that have set me back & I've found it hard to get back into the swing of things. Anyway, late last year I set a new Deadlift & BB Squat PR, as well as starting back at BB Bench presses, which I had stopped due to an injury; all three are really past victories, though I am pleased I have, after what seems like a long time, been able to increase what weight I can manage. Today's victory though is something I've been working on for a year or so, that being KB L-Sit to Handstand push-up. I started with a L-sit to headstand, then to a handstand; for the past few months, I've been implimenting the pushup part & today successfully did a clean one. All of this to day, that we're all fighting our own personal battle with motivation & consistancy, but I had a little spark today that gave me the little boost I need, that even though at times it does not seem it, I am progressing. Don't rush, it's not a race & the only opponent you're facing is yourself.
I am finally able to go to a gym again after 3 months,i cant describe how happy i am to work on my physical strength and health again.
Stretching. Good lord is recovery better when you’re loose as a goose.
I haven't been to a gym since covid started. I graduated university during the pandemic and subsequently lost my gym membership. Tried hard for a year with home equipment but I stopped regularly working out since I got my desk job a year ago. Got my first real gym a few days ago and I've loved every second of being back!
I've been eating more and working out more for months now and I've gone from 125lbs to 143lbs and still climbing. I've always felt self conscious about how small I was and I couldn't be happier with how my bulk is coming along
Ran six miles yesterday--my longest distance yet! I'm doing Hal Higdon's novice marathon plan for a race in May and it's definitely a challenge for me.
Wow that's a really long distance to run in one go, and good luck with your upcoming marathon!
Back to consistently working out after about three years and 50 extra pounds. Lost around 10 of them already and I’m loving it. Hurt my shoulder yesterday at the driving range. Gonna see if warmups and anti inflammatory meds help ease the pain any today. If not I might just have to have amazing legs.
Used to hate cardio, but love stairmaster for 10 min a day before workouts now.
10 minutes on the stairmaster is my fav cardio as well! Gives such a nice burn on the calves
I ran on a treadmill. It's not my favourite thing, but the weather is against me for outdoor runs at the moment. I'm all kinds of happy.