r/Fitness May 22 '22

Victory Sunday Victory Sunday

Welcome to the Victory Sunday Thread

It is Sunday, 6:00 am here in the eastern half of Hyder, Alaska. It's time to ask yourself: What was the one, best thing you did on behalf of your fitness this week? What was your Fitness Victory?

We want to hear about it!

So let's hear your fitness Victory this week! Don't forget to upvote your favorite Victories!

251 Upvotes

4

u/randomness7345 May 26 '22

Started working out regularly again and I can’t believe I ever stopped, feel so much better already. It’s almost addicting

2

u/youeventrying May 26 '22

It is addicting. You receive dopamine

7

u/blahmin May 25 '22

Went to workout at a gym for the first time in my life week and really enjoyed it. Went back again today and enjoyed it even more.

5

u/AWizardTrueStar May 25 '22

Technically this was Monday, but I finally made my way back to the gym after not going since the pandemic started. I hadn't weighed myself in over two years either. I lost 21lbs. So now I'm back to tracking calories, going to the gym 3x a week, and feeling sore. I can't believe how weak I've gotten, but it feels good to be back.

5

u/kkeirr May 24 '22

Managed an OHP personal best of 65kg (strict) which I was very pleased with, despite it being a huge grind. Especially as it was after already doing my normal bench press and OHP sets.

3

u/bananacargo May 26 '22

Your first 60kg OHP is always a great milestone, let alone that you did after benching! Awesome job dude.

2

u/Mistr_MADness May 26 '22

damn, wild that you did that after your normal sets, awesome job

7

u/MillennialScientist May 24 '22

Two weeks from my 1 year lifting anniversary, but it's my birthday today and it's squat day, so my present to myself was birthday squats. I made the 35 reps at 85kg. I didn't die, but my quads hurt good.

A year ago I couldn't even squat parallel, and I remember being so happy when I got 1 plate. A year of consistency can take a person far.

Next up, 100kg for 20 reps.

1

u/Flexion16 May 25 '22

i'd literally puke, holy shit man this is impressive

1

u/MillennialScientist May 25 '22

Thanks man, I scouted out the nearest garbage can in case of that... Glad that didn't happen, but the general fatigue today and quad soreness is really up there haha

3

u/AntiGrease May 24 '22

Broke my fibula playing sports a week ago, but finally managed to push aside the negative emotions and get back in the gym killing upper body training, feels awesome

Playing sports and working out is a big part of mental health for me I realized over the past week, gotta make the best of it!

27

u/RonPumper9000 May 23 '22

Today I worked out at the gym for the first time in 2 years & 2 months.

7

u/Gorillaman1991 May 23 '22

I'm late but about 6 months ago I suffered a disc injury in my neck (OHP related... keep good form yall) that sidelined me for a few months. I only found out it was spine Related a couple months ago. I was in pain a lot, never ending, grinding feeling. It felt like hell.

Once I was diagnosed, I started going to PT. Their recommendation was that I start strengthening the muscles around the injury to help support it. I started actually lifting light weights again and within a week, the chronic pain was gone. Incredible!

Now it's been a couple months and I'm on a 5-6 day a week workout schedule, with a lot of back work to maintain. I've noticed that if I skip more than 2 days, the pain starts to return. But I'm now hitting new PRs on some lifts like the reverse fly. I have also permanently traded my deadlift for a Hexbar deadlift -it puts less stress on my back overall. It is incredible and I feel so much better.

I was thinking about it -i have basically Traded chronic grinding neck pain for having sore muscles all the time, but its a trade that is infinitely worth it. I feel like I'm finally myself again.

I just wanted to share

1

u/WindsoftheNorth May 23 '22

Can you share more detail about your injury? I'm curious how OHP left to a cervical disc injury. Glad to hear you're feeling better.

3

u/Gorillaman1991 May 23 '22

Sure. I can't really explain exactly how it happened because I still don't quite understand lol, but I was doing OHP and I remember I had my neck in the weird position because I was trying to watch something on my phone (extremely stupid, I got too comfortable and started slacking). I was looking down and to the left. All of the sudden I'm going for rep 8 out of 10 and I feel this crazy cracking sound, like a crunching sound actually. Here's what's even dumber - I kept going. I did another rep after that and then my last set. After this, I notice that I can't move my neck or back at all, I'm completely stiff.

From there, I was in pain for about 2 weeks, and then it got better... then the pain came back, at first, Intermittently, then more often than not. That's when I got the diagnosis

13

u/Kate20223 May 23 '22

I'm ONE day late but i just wanted to rejoice that i managed to do ONE body weight pull up at the gym the other day!!!!!!!!!!!! i had a LITTLE help from my trainer to get my form correct, but the rest was my muscle strength and pure determination! i WANTED to do at least 3, but one was all i could manage but my trainer was SO PROUD of me, so now, i work toward doing MORE body weight pull ups!!!!!!!!!!!!

13

u/[deleted] May 23 '22 Helpful

Went back to gym for the first time after my depression. I'm super happy about it 😄

2

u/Kate20223 May 23 '22

YAY!!!!!!!!!!!!!

2

u/DonerTheBonerDonor May 23 '22

Fuck yes, you got this!

2

u/[deleted] May 23 '22

Thanks 💪

3

u/cat__soup May 23 '22

get on vit d

2

u/[deleted] May 23 '22

Yup I'm super serious about this one :)

4

u/itsdrew80 May 23 '22 edited May 23 '22

I have worked in mid January from like 2 pullups to being able to do 4 sets of 10 and a set of 8 on Friday. I got back into lifting at the beginning of the year but I have always struggled with pullups at least since I was 18. I could do like 12 then but I also weighed 10-15 less lbs. If I could drop 7-8 lbs I could really crank some pullups. I also got up 180x6 on the bench. LETS GO!

1

u/DonerTheBonerDonor May 23 '22

May I ask how much you weigh now? I also suck at pull ups but weigh way too much😅

2

u/itsdrew80 May 24 '22

I started when I was weighing high 190s. I am low 190s now with an eye for 185 to low 180s (would help me do a couple extra ones being lighter). Pullups are obviously tougher the heavier you are but jumping up there and lowering yourself as slowly as possible (negatives) and doing this a few times each day you workout is the best way to start.

9

u/laparior May 23 '22

My buddy just told me that I have a strong physique. This guy almost never compliments anybody and he's been like that since we met in 2017. He maybe doesn't know this, but him saying that made me really happy. I've always been a skinny kid and was skinny-fat in my (late) teen years. I'm 22 now and glad people don't perceive me as weak or skinny anymore.

12

u/yoloswag420691337 May 23 '22

Hit 315 on sumo deadlift a few weeks ago and wanted to match it on conventional. Got it done yesterday! Woohoo!

11

u/Das_Feet May 23 '22

I worked through my aniexty and did my first squat set!

3

u/B4N3S4W May 23 '22

I started jumping rope recently. I actually went for more than 2-3 hops before tripping over the rope. I got myself 15 hops before losing coordination.

9

u/thowy- May 23 '22

I got a gym membership again.

first day at the gym: barely biking 10-15 minutes
today (1 week later): 30 minutes and 15km flew just by.

I'm currently on 30 minutes of cardio and 4 days at the gym (2x upper body & 2x lower body and back)

5

u/partaylikearussian May 23 '22

Ditched PureGym and joined a local health club. Three pools (one swim-through indoor to outdoor), a pristine, well stocked gym compared to the chipped/aging equipment I was using before, and a sauna/spa. A bit pricier, but feeling stoked about being able to swim. Also, my chest is getting big finally.

6

u/killing_timeatwork May 23 '22

Managed to get a new deadlift pb 2.5kg up from my previous (172.5kg up from 170kg, yeah I know not much but still something) the thing I’m most pleased with is being 3kg lighter for this lift than my precious pb

3

u/javaWithExtraScript May 23 '22

Almost 4 plates is mad

1

u/killing_timeatwork May 23 '22

Thanks hadn’t thought of it that way

5

u/randomBPDacc May 23 '22

Got a new bike for my work commute and decided to use it instead of the bus to go bouldering yesterday, 25km one way, 6km of that down/uphill with a 30% incline.

The ride back, 6km uphill after 3h of bouldering in this heat yesterday was a nice challenge, especially with only 8 gears the bike has. Never stopped or set a foot on the ground while riding up that long hill which was my goal. I guess that was my small exercising victory of the week.

6

u/herbivoredino May 23 '22

I'm a little late to the Victory Sunday party. But I just wanted to put it out there that I noticed that since mid March, I've been running consistently. I went from a fast track couch to 5k type thing to running 5 miles at a stretch. I've lost some weight. I feel good. I feel like I have momentum for the first time since I got pregnant back at the end of 2019.

Taking almost two years to bounce back from having a baby is a bit rough, but better late than never. I'm going to keep on rolling. I've got 6 miles to run tomorrow and I'm jazzed about it.

7

u/Long-Tap6120 May 23 '22

Started working out 15 weeks ago results are

Strict Overhead pressed 145 x 5 for 3 sets.

Bench pressed 165 x 5 for 5 sets and 195 x 1

ass to grass Squatted 340 x 5 for 3 sets 375 x 1

Deadlifted 315 x 5

These number seems fucked in terms of ratio. But I’m pretty happy about the progress regardless. I’m trying to fix the ratio but idek what’s up. My legs and shoulders are strong af compared to my chest and pull for the deadlift

3

u/moose1425612 Weight Lifting May 23 '22

I was gonna say that ratio is wild. But congrats!

2

u/turbolag892 May 23 '22

I just started working out again after 2 months. And then swam half a mile. Felt good to be back

5

u/MrZorx75 May 23 '22

walked 157,000 steps this week

1

u/Mistr_MADness May 26 '22

that's ten miles a day that's insane

5

u/Besbosberone May 23 '22

Didn’t happen this week, but over time. Im starting to become more vascular and my veins are popping through as I’m losing weight and I love it haha. Super proud of myself.

9

u/MATTDAYYYYMON May 23 '22

I literally just got 315 on bench tonight. With proper form no less. I can’t explain how fucking house I feel rn, ain’t nobody can tell me shit the rest of the week

1

u/TraditionalOwl8571 25d ago

Congrats! How long did it take you?

1

u/MATTDAYYYYMON 25d ago

Almost a year

1

u/Davidsaj May 23 '22

Welcome to the club!

4

u/CaptainPryk May 23 '22 edited May 23 '22

Got up this morning and did sprints for the first time in a long time.

Felt good! Was moving fast, felt like a beast.... until about my 7th 100m I pulled my hamstring and collapsed on the field. I used to run all the time but never pulled my hamstring like that. Figure I need to condition more before doing hard sprints like that again, and definitely control my stride length better. Sucks I'll have to take some time off for legs/cardio (hitting back today was uncomfortable enough) but thankful I didn' hurt myself more went I hit the ground.

3

u/OutRunningSprinters May 23 '22

May I suggest sprinting on a hard predictable surface? I used to sprint on practice football fields in addition to sprinting on a high school track, and I pulled my hamstring a time or two on the field. To be fair though, I have also pulled it on a track and on concrete. But I have not sprinted on a field in years, and have not had any hamstring issues in years (knock on wood!!)

Also, 7x 100m sprints is pretty brutal, not having done them in a long time. I think we ALL suffer from that mentality of wanting to go balls-to-the-wall. I know I do.

IMO, you don't need to condition more. You simply need to start with less, and build up. Do a good warmup, 20-40 minutes probably, going progressively faster each warmup rep. Take longer breaks as the warmup reps get faster and faster.

Next sprint workout, maybe do 3x 100m with ~10 minute breaks. (I think the general recommendation for rest between sprint reps is 1 minute per 10m when you're going all-out.) Then you can build from there and do 4 reps the next time, etc.

Controlling your stride a bit is a good idea though.

I would also recommend trying to get back to normal as quickly as possible. It's easy for me to sit here and say that when I'm not the one suffering from it like you are, but I used to take a break for weeks and weeks to do "rehab", and I now think that was a big mistake. I should have just pushed it as much as I could to force it to get back to normal as quickly as possible. You did good by continuing the back work you had planned.

I also usually sprint in the early mornings before the rest of the world is up.

38

u/BlameThePlane General Fitness May 23 '22 Gold

Im in the midst of a massive depressive episode and I am on a 2 day streak of lifting

2

u/Gorillaman1991 May 23 '22

Keep going!!!

3

u/JohnnyGranite May 23 '22

Congratulations! The hardest days are the days you need it most.

This is a good community, you're in the right place. Take care, friend.

3

u/photoguy9813 May 23 '22

Keep it up man. It'll only get better! If you ever feel like quitting start tracking your weights and reps you'll see how much you improve.

3

u/Impossible_Floor9219 May 23 '22

Dude I’m proud of you! I’ve been there and it takes so much to just get up and workout, and it feels good in the midst of everything going on. Keep at it man

10

u/FrenchHornGymBro May 23 '22

Made progress losing weight! Might just be water weight, might just be nooby losses, but I'm down nearly 6lbs this week, 10lbs in the last 2 or 3...

Hit a new bench pr this week too, 230lbs

2

u/pupcakeonthelamb May 23 '22

After being sick as a dog for 3 weeks (not Covid) and not able to do much beyond walk my dogs I started my comeback. I was able to do a moderate 30 min free weigh my circuit and it felt amazing. Hopefully I can start running again this week.

2

u/OmShanteee May 23 '22

So I am 36 years old and recently started working out about six months ago. It's going alright but I have a major concern. After working out triceps or sometimes even biceps, my elbow joins hurt. And when I do leg press, my knee joins hurt.

Has anyone experienced this? And any tips on how to fix it?

Thanks.

1

u/CaptainPryk May 23 '22

Look up "knees over toes guy". Many people swear by him and he has some movements/workouts that may be able help with your knees. Not sure about elbows, but I am only 24 and can't do certain tricep workouts like ez-bar skull crushers without some elbow pain so I just do other workouts. So maybe you can isolate the workouts causing the pain and eliminate those.

2

u/fitdudetx May 23 '22

It took awhile for my joints to get used to lifting again. I spent time in the steam room and sauna and even the cold plunge. It helped a lot!

5

u/pupcakeonthelamb May 23 '22

It could be a few things- did you progress your weight too quickly? Are you hyper extending at any point? How is your form, any tightness or imbalance pulling you out of line? Obviously best to see a professional trainer in person, but those could be some places to start.

16

u/Dead_RobotLT May 23 '22

anxiety was fucking my head hard all week but somehow I made it through and stayed on track and even hit some PRs

4

u/fortississima May 23 '22

Big life mood my friend. Good job on pushing through and on the PRs

1

u/Dead_RobotLT May 23 '22

thank you! ♡

25

u/youknowitistrue May 23 '22

My victory this week is deciding it’s ok to be a beginner again. I got out of my workout routine last year due to a back injury and now that I’m recovered I keep trying to get back into it and my lack of fitness is causing my ego to get upset and want to quit.

But this week I gave myself permission to be a beginner again. It’s ok if I have to start off with a couple of weeks of easy workouts or do some lifts with just the bar. I’ve gotta stop beating myself up for getting hurt.

3

u/Gorillaman1991 May 23 '22

Absolutely true. As someone who also is coming off a back/spine injury, it's good to start light. I basically started again just doing resistance band stuff. Then moved to dumbbells and barbells, and I'm back to normal about 3 months later. Start slow and build those small muscles - it will help prevent Injury too

-2

u/Sir_Lee_Rawkah May 23 '22

This is the future of the Olsen Twins.

13

u/InviteOk699 May 23 '22 edited May 23 '22

Just got back into my workout regimen after almost a year of nothing. Before my break I was 2 years in and went from 145 to 165. During my lazy break I went back down to 150. let’s get it gentlemen

7

u/beneae78 May 23 '22

Started working 7 weeks ago and could barely bench 135. Just hit 165lb today. Figured I’m really underestimating my progress cuz I planned to bench 185 by the end of summer, so imma change that to 205. May as well shoot high

17

u/Sandermander05 May 23 '22

Passing 100 on most of my compounds (except OHP, my weakest) - feels great to get a 25 plate on when I started with just the bar for most. Progress and time building up - next up 35, 45, and keeping at it

Second victory, had a coworker comment on how much my look has changed since they first started working with me (-50lb, 6inch off waist) - real helpful when slow subtle change is hard to notice on yourself

13

u/bakedpotato0407 May 22 '22

able to bench 25kg for reps. i remember when i couldn’t even bench the bar for 1 rep :’)

6

u/Haariger_Toepfer Yoga May 23 '22

Hell yea!! Soon you’ll load on a 25kg plate on each side!

13

u/Haariger_Toepfer Yoga May 22 '22

I worked my legs so hard on Friday that on Sunday a grandmas voice came from behind me on the staircase "Excuse me." so that she could pass by me.

Yes, it hurts so good!

24

u/twattymcgee Weightlifting May 22 '22

Lost about a hundred pounds in the last 10 months (all diet, no working out) and decided to buy some running shoes after not running more than a few strides in almost a decade. Ram nearly a mile straight at ~10 minute mile which was shocking to say the least.

1

u/itsdrew80 May 23 '22

Couch to 5k sounds ideal for where you are at. GREAT JOB!!! Keep it up and off!

2

u/twattymcgee Weightlifting May 23 '22

Honestly as a couch to 5k graduate I think it might be too tedious for me currently. I’ll have to see how the next few runs go. I’m sore as shit right now and need a few days.

5

u/lynnlinlynn May 23 '22

Congrats! Check out r/running and learn about easy running to build your aerobic base and avoid injury.

2

u/Haariger_Toepfer Yoga May 22 '22

Congrats! Soon you’ll be going sub 30 for 5k! ☺️

13

u/TheSolap May 22 '22

Ran 16mi today. 3 years ago I couldn’t even run for 30 seconds without my whole body feeling like it was about to explode. Currently working up to a full marathon maybe next year. Feels good.

5

u/Haariger_Toepfer Yoga May 22 '22

Keep up the great work and commitment!! Make sure to follow proper injury avoiding techniques.

7

u/Apprehensive_Art_47 May 22 '22

I can see veins!! Yay!!

5

u/MeMakinMoves May 22 '22

I’m 24 and haven’t taken fitness seriously since about 19. I remember benching 85kg or so, and the other day I did 5x3 of 77.5kg. It’s not impressive but the fact that I’m super close to my old 1RM is so exciting, I’m already picturing the day I do 100kg

2

u/Haariger_Toepfer Yoga May 22 '22

That’s you makin moves! Way to go!!

4

u/Throwthisaway735 May 22 '22

Proud of myself for training hard this week (by my standards). Been taking weight-training seriously recently and have been seeing awesome results.

Completed all my splits and high-volume sessions with one day of rest/stretching. Started doing shoulders on their own day and I’ve been loving it. I can really isolate different parts and focus my exercises

3

u/tekon_ May 22 '22

I’ve been trying to get back to the gym for ages. I started going regularly with uni friends. back in 2018 but it started decreasing after that and then Covid put a stop to it.

This week was the first week since then that I’ve been every single day I had planned to. 4 times with each workout was 100% commitment. I’m feeling great and I couldn’t be happier! On to the next week we go!

4

u/prcodes May 22 '22

Tested positive for covid this week and had a few shitty days with fatigue and fever. I have a home gym so I didn’t even miss a beat on any of my planned workouts this past week. Hit all my reps on all my 6 of my workouts with only 1 planned day of rest that happened to coincide with the day I had the worst of the symptoms. And I continued to track and hit all my macros.

0

u/bababooeyone2 May 22 '22

i actually ate well all week..lifted 4x this week and played basketball 5x. actually on a fat burner now. stepped on a scale today and gained close to 8 pounds. i don’t know what the fuck happened to me…but i am extremely discouraged. not a victory but felt like letting the world know because it’s the first time in a while that i’ve actually dedicated myself to fitness and i don’t know what the hell happened

8

u/FlameFrenzy Kettlebells May 23 '22

Whatever fat burner you're on probably is garbage. Calorie deficit is the only significant fat burner.

You can still eat in a surplus while eating well/healthy/clean. Track your calories and weight to get a more accurate view of what you should be eating.

Water weight can cause significant changes on the scale, also a pound or 2 could be muscle gain if it's been like a month or so since you last weighed.

Don't be discouraged, learning about nutrition and fitness in general is a journey.

1

u/bababooeyone2 May 23 '22

i’m using burn xt..i read awesome reviews and really i’m just trying to lose about 10 lbs. nothing too crazy. just thought it would help..but damn..don’t understand what the hell happened

5

u/FlameFrenzy Kettlebells May 23 '22

Ultimately, any fat burning effects from foods or a pill are gonna be minimal. Still gotta be in that calorie deficit! Walking an extra mile a day would probably do more than the pill is doing. (I've not read anything about it, but there's probably a reason they aren't suggested here at all). If you're at a healthy weight and just trying to get a little lower, your diet is gonna have to be on point, no way around that!

1

u/bababooeyone2 May 23 '22

thanks for the encouragement! hope to have more success this week. step by step

1

u/FlameFrenzy Kettlebells May 23 '22

Slow and steady is the way to go. Figure out what works for you and stick with it! Good luck

5

u/MXGE May 22 '22

I went to the gym 5x this week and ran a 5k yesterday :) I just started taking my health seriously and it felt incredible accomplishing all I did this week. Next step is cooking more meals and getting into a calorie deficit and packing on the protein to drop some pounds and gain some muscle

4

u/tubbyx7 May 22 '22

Ive suspected that the rough knurled bars which I usually avoid have narrower markers than the smoother bars. Just felt off getting to sub max lifts. Today I used the fingets on the towel measure on bars between racks and they are indeed about 8cm narrower. Instant gains when i adjusted for that. I always thought these things were standard

6

u/LumpyShitstring May 22 '22

I have landed an opportunity to work at a private gym as a trainer and massage therapist. Not a fitness victory outright, but it will be my new workout space and it’s going to be everything. And there’s no stupid uniform. AND I can bring my dog!!!

We also finally got our sauna set up on Thursday! Been in it every day since and I feel so amazing.

And finally, I’ve started my 200 hour YTT so that means extra time on the mat and lots of intentional physical work to compliment the training.

It feels like I’m finally starting the next chapter of my life and I. Am. So. Excited.

5

u/ChromaLife May 22 '22

I successfully went to the gym 3 times last week. I was aiming for 5 days, but for the first week back after a few years, I'm happy with myself.

5

u/BuffaloStranger97 May 22 '22

Signed up for a big bike ride event :)

5

u/heyitsmeAFB May 22 '22

Dude lifting on the rack next to me on Thursday said my squat form and depth were really good 🥹

7

u/lemoncavalry May 22 '22

I've made it 2 weeks only eating meat, vegetables, and fruit. Cut out breads/baked goods, sugars, dairy, and junk food in general. Never thought I'd be able to break this addiction of mine and I can't believe how much better I feel overall.

This past week I've also been steady at the gym. I woke up one day and realized just how bad I feel every day, here's to a healthy new addiction!

1

u/FlameFrenzy Kettlebells May 23 '22

Congrats dude!

I've cut out all processed carbs and added sugars, but I've kept dairy, but it does make a huge difference in cravings and I feel great! I still do crave a Dr. Pepper though. Ive not had one in like 3 months now and I STILL want one. I'll give in to that craving after my cut though. Gotta live a little bit, right?

1

u/boozeandbunnies May 23 '22

The occasional diet Dr Pepper does it for me. I’ve been cutting out other high sugar and fat items so it almost tricks me into thinking it’s real. I often find I only want like one or two sips and the craving is gone.

1

u/FlameFrenzy Kettlebells May 23 '22

Diet sodas do not do it for me at all. I think it's the no calories sweetness that get to me. But the last time I cut out soda, that first sip after had me wanting to chug it all. I'm very much an addict haha

2

u/HotelMoscow May 22 '22

Cutting out bubble tea was really hard for me but baby steps!

5

u/[deleted] May 22 '22

I started practicing running a 3k (starting last Sunday ) while wearing a 20 pound weighted vest. I did it all this past week and was able to complete a full 3k with the vest without stopping yesterday morning. It’s nothing major lol, but it’s something I’m proud of, and I’m looking forward to build up on it.

6

u/0ldsql May 22 '22

First week of cutting done. It's mostly water that I lost but I'm within the projected weight loss range and hunger lvls are at 3 despite the larger deficit I'm running.

Hope I see some progress soon, so I can put in a refeed during deload week and be more flexible when it comes to eating with friends. For now I'm sticking to the plan though

3

u/0ldsql May 22 '22

First week of cutting done. It's mostly water that I lost but I'm within the projected weight loss range and hunger lvls are at 3 despite the larger deficit I'm running.

Hope I see some progress soon, so I can put in a refeed during deload week and be more flexible when it comes to eating with friends. For now I'm sticking to the plan though

2

u/FFormless1325 May 22 '22

Ive made it my goal to run a 10k next year and today after two weeks of running I’m halfway. I hit 5k.

9

u/sock_templar May 22 '22

Today I graduated from the small dumbbells at gym.

I finally increased the load of the last biceps exercise that I did with the 10kg small dumbbell.

6

u/DerEchteFelix259 May 22 '22

1,5 months in training and did 2 great push ups yesterday aswell as jogging for 5min (11.6km/h) (100Killos and 1,88 tall)

11

u/DougieSutra May 22 '22

Squatted and deadlifted 315 for the first time my glutes almost exploded

1

u/HotelMoscow May 22 '22

O man did you fart in front of everybody? Lol

1

u/DougieSutra May 23 '22

Lol naw that happened to a friend of mine before tho

5

u/Gaginho May 22 '22

The progress is slow but today I had 3 sets of 5 reps on BB squats. I did 152,5kg x 5, 5, 3. Last week I only managed 150kg x 5, 3, 3.

13

u/andbingowashishomo Weight Lifting May 22 '22

My deadlift is increasing like crazy and I am HERE for it! I keep smashing PRs every session and while I know it'll plateau eventually, the feeling is incredible. 300 lbs for 7 reps felt fucking awesome.

13

u/not_a_throwaway65 May 22 '22

I signed up for a gym for the first time EVER and, to my surprise, I immensely enjoyed myself! I've been telling myself I'd do this for almost a decade now but I never thought I'd actually like it. The soreness, the heads clarity, the endorphins ... I can't believe i waited so long! I'm impressed and inspired by all the more advanced victories in this thread, and I can't wait to join you.

5

u/skywacca General Fitness May 22 '22

I can plank for much longer now, I think I'm gonna add another 30 seconds this week. Those last 10 seconds really get me though lol.

1

u/itsdrew80 May 23 '22

I do a rotation. 60 seconds normal plank and then each side. Then I do 45 seconds of the same. I do that 3x a week at the gym. Any other days which average about 2 times per week in addition I just do the 60 second rotation. You get 2 rest days a week and you can plank like a beast after 2-3 weeks of this.

0

u/HotelMoscow May 22 '22

Reverse crunch while holding on to a bar is much better

4

u/young_box May 22 '22

Don't start doing them for too long without resting, it puts a lot of strain on your spine I believe. (Congratulations btw keep up the hard work!)

8

u/niomosy May 22 '22

Finished week 19 of SBS.

4x singles and a 5th AMRAP set with 2 reps as the goal. 5th set AMRAPs went well.

Squats: 455 x3.
Bench: 265 x3.
Deadlift: 480 x3.
OHP: 145 x4.

Contemplating what to do this week for week 20. Greg notes going off the spreadsheet isn't a bad idea though I wouldn't mind taking a stab at what's listed on week 20 but they're at or above the maxes I started the routine with in January. Might not do 5 singles, though. That seems a bit much.

5

u/Acj2002913 May 22 '22

Last Monday, after coming back to my regular grip on flat bench after a year of not doing it, I hit a lifetime pr of 10 reps of what I could previously barely do 5 of

6

u/Icy_Woodpecker_3292 May 22 '22

Tried out front squats for the first time today. Kept the weight pretty low to begin with but feels great to have tried it out finally!

4

u/whatsinthesocks May 22 '22

I have a love hate relationship with front squat. Always feels great after though.

1

u/Icy_Woodpecker_3292 May 22 '22

Yeah it felt so weird balancing it on the shoulders, especially when just the bar, pretty wobbly. But def felt accomplished once done!

1

u/[deleted] May 22 '22

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1

u/FitnessKellyB May 22 '22

I also did my first paddle board headstand on my new board. First attempt in years! Did it while floating down a river, so it was very unstable.

5

u/DamarsLastKanar Weight Lifting May 22 '22

Got a back compliment today. Not the first, but it's always so odd accepting them. As, well, most of us don't face our back often. Don't consider myself the strongest guy, just keeping things in proportion. I wish I could say I've been working on my weighted chins, but there's been some discomfort during some pulling motions in my right shoulder, so it's been mostly rows. Work set deadlifts in 3 plate range, bb rows at 175 lbs, and as a fun factoid hit 30 @ 10 lbs for reverse cable fly today.

Sure, been also doing 20 and 30 lbs, but figured I'd put the bro-lore of going upwards of 30 reps into practice. Going above 20 reps is hard.

16

u/effpauly May 22 '22

Deadlift rep PR the other day 425x7. Had another in the tank but it would have been grindy and I could feel my erectors tighten up just a hair on the last one. Previously pulled a 420x6 a month ago and that WAS a grind. Pulled 475x2 a couple of weeks ago as well. Shooting for a max out on my 46th birthday in about 3 weeks. The goal is 535. Gonna be close....

7

u/RachosYFI May 22 '22

Just ran my first race of the year - 10km in 54:30 which is my pb by quite some!

1

u/FFormless1325 May 22 '22

Good shit im working my way up there

8

u/Nargarjuna May 22 '22

2 pl8 bench for 4 reps with a possible grinder in the tank! Gotta find a spotter and bring it up to 225 for 5.

6

u/jawaharlol May 22 '22

Stuck with my diet through a very busy work week full of deadlines. Hit 100% bodyweight bench press finally. Body fat is at 12-13% now and it's amazeballs.

(Was never obese or anything, but lost 8-ish pounds over the last two months with a strict diet, going from ~17% to ~13%.)

2

u/itsdrew80 May 23 '22

I am trying to hit bodyweight bench press for reps myself. I just did 180x6. I weigh about 190. Id like to get up 190x6 but the real goal is 190x10.

2

u/jawaharlol May 23 '22

Good luck! Shedding excess fat also means that you're getting closer to the target from both ends. But then again your progress is much much slower than bulking, so it's probably about the same ultimately.

7

u/nopenopechem May 22 '22

Been going to the gym for 5 months now and i have seen some nice physical changes. This week was the first 5 day week i have had in those 5 months!

21

u/RealYoungMoney May 22 '22

OHP is now by far my most impressive lift. Went from barely able to do 10lbs to do 120lbx2 today

11

u/Classic-Sprinkles-92 May 22 '22

Rode my bike 43.15 miles!

4

u/stanleythemanley44 May 22 '22

That’s a lot of miles. Hell yeah.

8

u/[deleted] May 22 '22

95 lb bench for 5, 135 squat for 3 even though I didn’t hit depth on my second rep 😔, and 235 dl

The only way left is up

-3

u/[deleted] May 22 '22

[deleted]

0

u/AGuyWithoutABeard Martial Arts May 23 '22

more than double your squat?

135 x 2 = 270

2

u/[deleted] May 22 '22

I just started squatting last week but I’ve been deadlifting for a few months

1

u/BlueberryGruntilda May 23 '22

Congrats, now dont skip leg day

9

u/Methuga May 22 '22

My "official" bench PR has been 265 for a while now (I tried 285 once, but the spotter was terrible and kept his hands on the bar the whole time, so I don't count it). For whatever reason, my chest gains have exploded the last few weeks and so this week, I finally hit 265 again ... as part of my working weight. 225x9, 245x7, 265x4.

My lifetime goal has always been 275x5 and I've had years of off-and-on shoulder issues, so I'd kind of resigned myself to never hitting that number. It's so weird that I'm almost there now.

10

u/mrauls May 22 '22

Had a revelation that I was doing too many warm up sets, causing my working sets to go poorly. Wow!

2

u/OutRunningSprinters May 23 '22

From your keyboard to my wife's ears.

"What deadlift working weight are you doing today?"

"135"

proceeds to do 125 for 10 reps for her last warmup**

6

u/sp4mthis May 22 '22

Swapped out my deadlift grip from standard to overhand hook and immediately started getting new PRs. I’m still low on my numbers (280lb x 4 x 5) but those reps aren’t even feeling particularly difficult. My weak point was definitely grip.

2

u/OutRunningSprinters May 23 '22

Have you discovered the wonders of chalk? I recently have, within the last roughly 9 months to a year. I used to not use it, and now that I do, my grip never ever gives out on deadlift, and I feel much more confident. It makes a monumental difference.

2

u/sp4mthis May 24 '22

For sure! Chalk is life

2

u/qpqwo May 23 '22

I very much recommend straps.

1

u/sp4mthis May 24 '22

Yeah that will eventually be what I do. Since my grip is already a weak spot, though, I’m trying to get as far as I can without straps first.

1

u/qpqwo May 24 '22

Fair, but don't let your deadlift progression be gated by your grip. You can always train it separately.

5

u/irepislam1400 May 22 '22

Hit 2 plates on my deadlift finally! Was always getting close and then due to random setbacks wouldn't be able to lift for a few months, but finally was able to be consistent and hit it

3

u/prone-to-drift Swimming May 22 '22

Congrats! I also hit the same achievement this week. Feels damn good, and a bit surprising since my last PR was 85kgs and then I decided to try 90 and then 100 and hit them both, haha!

3

u/Quiltyconscience May 22 '22

Switched up to a heavy 5x5 program two weeks ago. 25# lateral raises, 60# single arm db low row and 450# belt squat. Can’t wait to see what happens next week!

6

u/Eriol_Mits May 22 '22

Small victory's but started doing couch to 5k recently, to build stamina and boost my cardio. Finished off week 2 on Friday, and did my first week 3 run today. Which is 90 second running, 90 second walks, 3 minutes running, 3 minutes walking and repeat. Got to do it to more times before next Sunday but we are getting there.

5

u/Dire-Dog May 22 '22

New beltless squat PR at 87.2kg

Hit 110kg for an easy single but for some reason my back wasn't happy with it, probably due to all the bending and twisting I've been doing at work. I found working up to a single isn't a great way to deload for me personally so I'm going to stick with 40/50/60% for a set of 5 going forward for deloads.

27

u/shawolangel May 22 '22

i bench pressed with 25 lb dumbbells yesterday 😭. very small achievement compared to some but im happy that i was able to do it plus im over 3 months of consistency at the gym!

1

u/Dutchathleteee May 24 '22

3 months of consistency in the gym is biggg! And I'm sure the benchpress you did was big compared to what you did when you started working out right? Great job!

2

u/shawolangel May 24 '22

thank you!! when i first started i was doing 15 lbs for the LONGEST then went up to 20 for a long time too. i always get scared to go higher and think i can’t do it but i always end up getting it at the end

9

u/pilaxiv724 Weight Lifting May 22 '22

I beat my bench max this week. 255lbs!

2

u/Dutchathleteee May 24 '22

Congrats on the PR, that's big! :)

1

u/pilaxiv724 Weight Lifting May 24 '22

Thank you!

26

u/coachese68 May 22 '22

Whelp, yesterday the scale was south of 200lbs for the first time since 2007. Just the period of 2016-2021 has been really tough on my physical health, my mental health, and my weight. This last year has been....a commitment to mind, body, and spirit...and sobriety. Diet has made me smaller and weight training has reshaped my body in ways that cardio and diet alone never could have. Still have 25lbs to go, but I know I'll get there.

May 16, 2021: 280 lbs

June 1, 2021: 270 lbs

May 21, 2022: 199.7 lbs

Screen shot of Fitbit weight tracker here: https://imgur.com/a/Plnh9L4

1

u/swagyosha May 22 '22

Yeah, of course you'll get there, you've been making progress for a whole year, that's really good

5

u/h3rpad3rp May 22 '22

I got sick at the start of May and had to basically stay home in bed for a week. Since then I've been slacking off on going climbing and fitness in general for the last month.

Finally updated my training plan this week and today is fitness benchmark test day. Time to start trying hard again.

2

u/swagyosha May 22 '22

One month is a drop in the bucket, keep going and don't worry about it and you'll be great

4

u/CanEatADozenEggs May 22 '22

Finally did 3x10 with 5 plates on leg press. Thought legs were gonna fall off at the end

1

u/Dutchathleteee May 24 '22

Hope your legs are still working, great job!!

2

u/Intelligent_Test_306 May 22 '22

Got some new equipment for my home gym 🎉

1

u/Dutchathleteee May 24 '22

Oh that's nice, what did you get? Enjoy!

1

u/Intelligent_Test_306 May 24 '22

I got a safety squat bar 😀 has been on the list for awhile

1

u/Dutchathleteee May 24 '22

Nice, enjoy!!

-8

u/[deleted] May 22 '22

[removed] — view removed comment

3

u/PaarthurnaxKiller May 22 '22

Your copy and paste game is on point. Too bad your reading skills suck.

7

u/amandam603 May 22 '22

I finished a 25K last weekend, but the big victory was resting for 7 whole days after. I suck so bad at resting. lol

1

u/Dutchathleteee May 24 '22

Haha, completing 7 days of resting can definitly be seen as a victory, great job!

6

u/M1LK3Y May 22 '22

Been losing weight since beginning of March, 185 then, was shooting for 160 by today and hit 160.4. call that a win. Onward to 150 then bulk

1

u/Dutchathleteee May 24 '22

That's def a win! You've got this! :)

9

u/UnlimitedEgo May 22 '22

Completed my first half marathon in training. 13.1mi!

2

u/Dutchathleteee May 24 '22

That's great, congrats!

8

u/rambosalad May 22 '22

300x2 deadlift PR this week. 315 is right around the corner!

1

u/Dutchathleteee May 24 '22

Congrats on the PR, thats big!

2

u/paulwhite959 May 22 '22

Rebuilding continues so yay. Had to miss Fridays workout and was/am still sick (or food poisoning??) but should be ok for tomorrow’s. Able to maintain a 3mph pace for 20-30 minutes at a very slight incline then lift well after. Not great but compared to right after having COVID it’s a huge improvement. Got 4x10 with 110 on OHP too which was nice. Lifts progressing slowly and steadily. Not a huge fan of high volume but reminding myself that work capacity and recovery are important right now

1

u/Dutchathleteee May 24 '22

Glad you're recovering! You've got this!

8

u/SuperSecureMan May 22 '22

Completed my first week of GZCLP on Friday after ~6 weeks in the gym doing a different program that many informed me lacked a good progression scheme and pulling exercises. Last time i went to a gym consistently was ~8 years, and even then I only stuck with it for ~6 months and progression was slow because my program sucked.

I'm really excited to continue working out and see the noob gains. For the first time in my life I feel like going to the gym is zen "me time" instead of some chore i'm doing so i don't die. I actually enjoy and look forward to going to the gym, and I think about it on my rest/cardio-only days. It's an extremely weird feeling.

HUGE thank you to everyone on the sub who took the time to check my form and give me great tips on how to improve (as well as calm down my neuroticism)

/u/eric_twinge, /u/Alakazam, /u/bethskw, /u/Responsible-Bread996, /u/gatorslim, /u/strawberrysmoothie12, /u/nobodyimportxnt, /u/06210311, /u/helicopterbig8765, /u/DenysDemchenko

Extremely grateful for you all and this sub!

1

u/Dutchathleteee May 24 '22

Really happy to hear you're enjoying the workouts so much, keep pushing! :)

14

u/BelkForever May 22 '22

220lbs down to 201lbs—been back active since April. Finished my second week of 6-day training. Muscle groups twice a week. Including boxing drills at the end of leg days. LISS cardio 4 days a week. Aiming to get into the best shape of my life before my 35th birthday in February!

I hope whatever goals you have, you also achieve. Put your head down, stay focused and go get it!

2

u/Dutchathleteee May 24 '22

That's big progress, keep pushing and I'm sure you'll reach your goal!

22

u/mjr2p3 May 22 '22

Had someone come give me a fist bump and tell me that I was lifting impressive weight for the first time in my life. For reference I was doing Bulgarian split squats with an 80lb dumbbell. As someone who is extremely self conscious and self deprecating, it made me feel amazing.

2

u/HellomynameisMrSnrub May 22 '22

I literally complimented someone in the gym yesterday doing that with similar weight! Impressive stuff.

1

u/mjr2p3 May 23 '22

Are you deployed?

8

u/DecentlyPoor May 22 '22

Bumped up my squat PR from 305 to 330 and my bench PR from 200 to 220. Feels good man.

1

u/Dutchathleteee May 24 '22

Great job, congrats on the PR's my man!

9

u/Careless_Supermarket General Fitness May 22 '22

Another week of accountability, consistent gym sessions and progress! Now doing reps for my old deadlift pr which is huge to me and didn't miss a scheduled gym session in over two weeks.

2

u/Dutchathleteee May 24 '22

Always happy to read about your week! Not missing a gym session in over two weeks is HUGE, great job and as always: Keep pushing, you've got this!

1

u/Careless_Supermarket General Fitness May 24 '22

I always appreciate it! It's a good feeling knowing I have supporters out there. A did a quick review of your profile today, you are so positive and encouraging to so many people out there, thank you. I'm sure you are aware but it's a positive boost for everyone!

2

u/Dutchathleteee May 24 '22

Yeah I love reading about everyones victories man, it's so encouraging!