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I've been doing deeeeep research on developing a strength training plan and by that I mean I've been watching A L L the youtube videos 😆 My head was spinning this morning but I was SUper excited to try new stuff! I didn't have a set plan but I had a short list of what I wanted to do.
I wanted to try out Dead lifts and Weighted Hip thrusts along with doing the Wall Balls and then some of the other leg machines.
Problem with deadlifts: the lightest barbell was 30# and there isn't a mirror for me to check my form. I didn't think I was doing it right. There is a mirror in the "shark pit"(where all the bodybuilders are) but I'm not gonna go over there 😒
Problem with the weighted hip trust: barbell is too heavy and the weight bench is thigh high. I tried to do it but my form was waaay off 😢
So today's workout was seriously disappointing
Elliptical, high intensity 10 minutes
Stretches
Deadlifts 15 with 30#
Weighted Hip thrust 8 with 30#
Hip Abduction: 1st peg- 95 at 30#, 2nd peg- 50 at 30#
Hip Adduction: 1st peg- 40 at 30#, 2nd peg- 20 at 30# (pain in inner high muscle)
Incline Crunches: 90 in 3 sets (Best thing ever! Will never waste my time with regular crunches again)
Alternating twist crunches 100 in 2 sets
1 minute plank
Side plank: 25 seconds each side
Hip Bridges: 27 (got a cramp in my right hamstring!)
I have a really annoying pain in my knee. Feels more like a bruise but I didn't hit it on anything. Couldn't do leg curls or leg extensions.
I feel like I sucked today 😒😢
Diet Calendar Entry for 09 June 2019:
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2128 kcal
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Fat: 96.45g | Prot: 98.86g | Carb: 208.27g.
Breakfast: Integrated Supplements Whey Isolate Protein - Vanilla, Bananas , Coffee-Mate Natural Bliss Vanilla Coffee Creamer, Sun-Maid Natural California Raisins, Roasted Salted Cashew Nuts, Hampton Farms Honey Maple Peanuts. Lunch: Dairy Queen Dipped Chocolate Cone (Small), Lo Mein, Fried Plantain, Cajun Cafe Bourbon Chicken. Dinner: Cooked Broccoli (Fat Not Added in Cooking), Hunt's 100% Natural Tomato Ketchup , Tater Tots, McDonald's Honey Mustard Sauce, Perdue Chicken Breast Strips, Steak (Lean Only Eaten). more...
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 Comments
I try those deadlifts as well as kettlebell swings and yes a mirror is necessary. I do spend some time just practicing without weights in front of mirror. You can do that at home or go into the pit. That is what I would do....
09 Jun 19 by member: liv001
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You are doing great! Seriously I mean it. I was sooo scared to go into the free weight section at the gym. I totally felt like they were laughing at me. Later I learned that most of the people are scared thinking everyone is thinking the same thing about them! The experienced people (I consider myself one of those now), *knows* that everyone has to start somewhere. I remember the second day I forgot to put the clips on the end of the bar and when I moved it and one of the plates fell off with a bang you could hear across the whole gym (sigh)...
09 Jun 19 by member: adefwebserver
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Liv001 - Deadlifts are actually quite dangerous. Thirty pounds isn't alot, but as you add weight just being off I know from experience and several others I can introduce you to for confirmation. If you work out alone, you might want to pick another, more forgiving exercise for your quads, trunk and lower back. Cheers
09 Jun 19 by member: mochafudge1
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..also When I workout all I really do is Deadlifts and Squats. I wear a weight belt and *good shoes* (surprising the shoes you wear are actually really important!). I actually bought and read the book "Deadlift Dynamite: How To Master The King of All Strength Exercises" https://www.amazon.com/gp/product/B00C4YONDU/ Good luck!
09 Jun 19 by member: adefwebserver
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have you thought about using resistance bands with a lighter weight and you get way more muscle activation and it will help you build up to the weight you want faster.
just a thought.
09 Jun 19 by member: PrinceHenry40
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Thanks guys 🤗 I know I shouldn’t be afraid of “that side” of the gym but preforming deadlifts, weighted hip thrust in front of the mirror, in front of a dozen guys... I’m not ready for that yet 😨😨 I don’t even know if my leggings are “squat proof” (a problem I discovered from watching YouTube 😵) I’m looking at resistant bands online rn. I think that could help. I realize that my hamstrings are very tight. I need to work on that as well.
09 Jun 19 by member: CrashtestDawnie
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I have heard the shoes should be nice and flat, which mine are so I think I’m good with that but maybe I should get a weight belt. I have a lot of lower back pain. I can’t really do anything without irritating it 😑 I’m hoping that developing more core strength will improve that as well
09 Jun 19 by member: CrashtestDawnie
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Hey "Crashtestdawnie" I read that you're saying your hamstrings are tight and you feel like your deadlift aren't great. I recommend following this stretching routine it will increase your flexibility and powere through your posterior chain
https://youtu.be/x2DB_ABQMFg
10 Jun 19 by member: PrinceHenry40
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Thanks so much! That deadlift tutorial is seriously the best one on YouTube. I will practice with the broom at home until I get it right 😄😄
10 Jun 19 by member: CrashtestDawnie
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Thanks PrinceHenry that looks like a very relaxing routine I can do at the end of the day 👍
10 Jun 19 by member: CrashtestDawnie
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I've been following the 5x5 Stronglifts program for the last 3 months. These exercises really do work well. Squats and deadlifts get everything working. You shouldn't use a mirror to check your form because twisting your neck sideways or up to look in the mirror messes up your form. Better trick is to set up your phone and video yourself then watch it back straight after. Don't be afraid of the guys bodybuilding. They are exactly who you should ask about correct form. They have been doing these lifts a long time. If the 30lb bar is too heavy for you just now, start with lifting a dumbell or kettle bell. Increase the weight by 5lb ever session. Start light and slowly but steadily increase the weight. It will only take a few sessions to build the strength to lift the barbell.
10 Jun 19 by member: Rincewind42
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You also can deadlift two dumbbells! Just take two 10# or whatever and do the motions. I use dumbbells for deadlifts all the time
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10 Jun 19 by member: TomLong
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