[quote]Beebopalooa wrote:
I hate front squats. I hate them so very very much.
[/quote]
Exactly!
Great work on leaning out.
[quote]2busy wrote:
[quote]Beebopalooa wrote:
I hate front squats. I hate them so very very much.
[/quote]
Exactly!
Great work on leaning out.[/quote]
I am with yall on that…
[quote]Beebopalooa wrote:
I’ve never been able to adjust the leg curl machine so that it’s comfortable for whatever reason, but using the foot attachment for the cables worked awesomely. I’m glad it worked out, because I’d rather use a cable than a machine any time.
[/quote]
What do you normally do to work your hammy’s?
[quote]krummdiddy wrote:
[quote]2busy wrote:
[quote]Beebopalooa wrote:
I hate front squats. I hate them so very very much.
[/quote]
Exactly!
Great work on leaning out.[/quote]
I am with yall on that… [/quote]
Thanks! And yeah, screw that nonsense… I mean, it’s doing good for my quads and glutes, but if I haven’t made it clear enough, I hate high volume anything.
[quote]krummdiddy wrote:
[quote]Beebopalooa wrote:
I’ve never been able to adjust the leg curl machine so that it’s comfortable for whatever reason, but using the foot attachment for the cables worked awesomely. I’m glad it worked out, because I’d rather use a cable than a machine any time.
[/quote]
What do you normally do to work your hammy’s?[/quote]
I was just doing back squats, hyperextensions, GHRs, some incline work on the treadmill, and I’ve been doing leg presses and for the first time it seems to be working my hams more than my delts… finding good ways to work my hammies has always been a challenge for me so I haven’t always done a whole lot for them.
[quote]Beebopalooa wrote:
[quote]krummdiddy wrote:
[quote]2busy wrote:
[quote]Beebopalooa wrote:
I hate front squats. I hate them so very very much.
[/quote]
Exactly!
Great work on leaning out.[/quote]
I am with yall on that… [/quote]
Thanks! And yeah, screw that nonsense… I mean, it’s doing good for my quads and glutes, but if I haven’t made it clear enough, I hate high volume anything.
[quote]krummdiddy wrote:
[quote]Beebopalooa wrote:
I’ve never been able to adjust the leg curl machine so that it’s comfortable for whatever reason, but using the foot attachment for the cables worked awesomely. I’m glad it worked out, because I’d rather use a cable than a machine any time.
[/quote]
What do you normally do to work your hammy’s?[/quote]
I was just doing back squats, hyperextensions, GHRs, some incline work on the treadmill, and I’ve been doing leg presses and for the first time it seems to be working my hams more than my delts… finding good ways to work my hammies has always been a challenge for me so I haven’t always done a whole lot for them.[/quote]
You should check out some RDL’s… I really like them for hammy work…
Also I tried something called “death Marches” at the end of a workout and I was sore for close to a week LOL I can’t find a video on it but if you check out Heavy Throwers training log under the bigger, stronger, leaner thread you might be able to find it…
[quote]krummdiddy wrote:
You should check out some RDL’s… I really like them for hammy work…
Also I tried something called “death Marches” at the end of a workout and I was sore for close to a week LOL I can’t find a video on it but if you check out Heavy Throwers training log under the bigger, stronger, leaner thread you might be able to find it…[/quote]
Thanks, I’ll look them up! I added in some RDLs for my accessory day yesterday, holy crap are my hammies sore today, and I didn’t even do heavy weight. Thanks for the advice!
6/24/13 - Bodyweight/Accessory Day
Pull Ups
6 reps (tried to do a slightly wider grip again… didn’t go well)
7 reps
6 reps
Leg Press
10 reps at 205 lbs
10 reps at 205 lbs
Handstand Push-Ups
5 reps
7 reps
7 reps
Going for fewer sets and more reps instead with those.
Lat Pulldowns
12 reps at 90 lbs
12 reps at 90 lbs
Hyperextensions
12 reps with 10 lbs held out above head
12 reps with 10 lbs held out above head
Tricep Pushdowns
15 reps at 30 lbs
10 reps at 30 lbs
My triceps are so weak it really is ridiculous
RDLs
10 reps at 100 lbs
10 reps at 100 lbs
Yep RDL’s can be light… First time I did them I used 135 for 3 sets of 20…
6/26/13 - Heavy Compound Day
I forgot my notebook at home so I had to go off memory, pretty sure I got my weights right though…
Deadlift
8 reps at 165 lbs
8 reps at 165 lbs
8 reps at 165 lbs
OHP
6 reps at 70 lbs
6 reps at 70 lbs
6 reps at 70 lbs
Bench Press
5 reps at 110 lbs
1 rep at 135 lbs (NEW PR!!!)
FINALLY got that one plate bench that I’ve been working my ass for. I went for it once but my spotter let go of the bar too soon when he was helping me lift off so I wasn’t quite balanced at the start, and the second time it was a piece of cake. I am on cloud nine right now. Better than my birthday and Christmas.
Congrats on the PR!!
[quote]krummdiddy wrote:
Congrats on the PR!![/quote]
Thanks! I am so crazy excited lol. I still haven’t come down I don’t think.
6/28/13 - Leg/Ab Day
Worked out with another trainer yesterday and trained her on squats in exchange for her teaching me some stuff on the TRX. I definitely still prefer old school barbell training but I really like bodyweight stuff for accessory work so it was pretty fun. My abs are absolutely killing me today. Changed things up again because I miss doing back squats.
Back Squats
5 reps at 135 lbs
5 reps at 135 lbs
5 reps at 135 lbs
Front Squats
10 reps at 60 lbs
10 reps at 60 lbs
10 reps at 60 lbs
10 reps at 60 lbs
10 reps at 60 lbs
Chin Ups
8 reps
7 reps
TRX hip raises
12 reps
12 reps
TRX pikes
10 reps
10 reps
All I can say is… ow. Still prefer hanging leg raises but that shit killed me.
Straight-Legged Cable Donkey Kicks (I have no idea wtf to call them honestly)
10 reps per leg at 50 lbs
10 reps per leg at 50 lbs
6/29/13 - Cardio Day
My calves didn’t hurt today! Not sure if it was the time off, the stretching I’ve been doing, or the changed routine but it was so nice to be able to get some cardio in without my calves feeling like they’re about to rip apart.
HIIT
6 circuits of 30 second walk at 3.5 mph, 30 second jog at 5.5 mph, 30 second sprint at 7 mph
4 circuits of 60 second walk at 3.5 mph, 30 second jog at 5.5 mph, 60 second sprint at 7 mph
Definitely nothing too intense but I need to work my way back in slowly and this felt awesome. Beat the shit outta Zumba at least.
7/1/13 - Bodyweight/Accessory Day
I had my cheat day the day before… ugh it sucked. I felt so lethargic and gross by noon. Carried over a little into yesterday’s workout, or at least the bloat from all of those carbs did lol.
Pull-Ups
6 reps
6 reps
6 reps
Leg Press
10 reps at 215 lbs
10 reps at 215 lbs
Handstand Push-Ups
7 reps
7 reps
7 reps
Lat Pulldowns
12 reps at 100 lbs
12 reps at 100 lbs
Hyperextensions
10 reps 15 lbs held above my head, had to drop weight because I started losing form toward the end of my set
10 reps at 12.5 lbs held above my head
Tricep Pushdowns
15 reps at 30 lbs
15 reps at 30 lbs (FINALLY, GOD)
RDLs
10 reps at 115 lbs
10 reps at 115 lbs
So today was supposed to be my rest day… but I was in a shit mood all day and needed to lift, so I just went to the gym and did random lifts until I felt completely exhausted. It felt amazing. I need to have more days like this every once in a while. I wasn’t recording anything, just doing what I could do and what lifts I felt like doing, but this is what I remember of it (and not necessarily in this order, I jumped around a lot):
7/2/13 - I Do What I Want Day
Squats
5 reps at 135 lbs
3 reps at 155 lbs
1 rep at 165 lbs
1 rep at 175 lbs
1 rep at 185 lbs
1 rep at 200 lbs (new PR!!)
Squats were definitely the highlight of my evening. I just decided to do as much as I could. When I did my old 1RM from April (which was 165) it felt really easy so I just kept adding on more weight, then a little more, then a little more… then all of a sudden I’m setting a new PR. Fuck yeah Batman.
Pull Ups
7 reps
6 reps
7 reps
7 reps
Push-Ups
20 reps
15 reps
Bicep Curls
12 reps at 40 lbs
5 reps at 50 lbs
5 reps at 50 lbs
Hanging Leg Raises
12 reps
10 reps of pulling my legs completely up and touching my toes to the pull-up bar
Hyperextensions
I have no idea, I didn’t add weight so I just kept going for as long as I could.
Leg Press
10 reps at 185 lbs
Deadlifts
5 reps at 135 lbs
5 reps at 135 lbs
5 reps at 135 lbs
5 reps at 135 lbs
5 reps at 135 lbs
I tried doing a really wide sumo like Andrey Belyaev just used to set a new world record, with his hips dropped really low almost like at the bottom of a squat. My husband and I were taught to deadlift like that by a Bulgarian strongman (random, right?) last fall and I had never really tried it since at the time I was out of commission due to my back injury. I REALLY like that stance, it’ll take some getting used to but I feel like it makes it easier to do one cohesive motion. So looks like I’ll be dropping weight again and seeing what I can do with that stance.
Congrats on the PR!
A lot of volume on the deads, good work!
Great new avatar pic!
Your Back Progress pic is great, shows off the hard work you have done.
[quote]2busy wrote:
Congrats on the PR!
A lot of volume on the deads, good work![/quote]
Thanks! I’m really excited to be that much closer to my goal. Hopefully using that form for deadlifting will get me there too.
[quote]2busy wrote:
Great new avatar pic!
Your Back Progress pic is great, shows off the hard work you have done.[/quote]
Thanks again!
Sweet new avi!
[quote]csulli wrote:
Sweet new avi![/quote]
Thanks!
7/4/2013 - Blah Day
Discovered once I got to the gym that I was still mentally exhausted from my workout the other night, so I just practiced deadlifting form for the most part. Gonna take a few days off and then probably hit the gym up again on Sunday.
Deadlifts
5 reps at 135 lbs
5 reps at 135 lbs
5 reps at 135 lbs
Smith Machine Calf Raises
10 reps at 50 lbs
10 reps at 50 lbs
Also discovered the day before that doing weighted calf raises feels AMAZING on my calves and totally gets rid of the pain. I figured that since my back didn’t stop hurting until I started deadlifting again and strengthened it, maybe doing some calf work would have the same effect. It’s already helping a ton.
7/7/13 - Leg/Ab Day
Felt like a few days off did me some good. My legs are destroyed right now. Calves hurt like a bitch but overall they seem to be doing better. Trying to increase the volume of hamstring work so those are especially dead right now too.
Back Squats
5 reps at 145 lbs
5 reps at 145 lbs
5 reps at 145 lbs
Front Squats
20 reps at 45 lbs
20 reps at 45 lbs
20 reps at 45 lbs
Smith Machine Calf Raises
15 reps at 55 lbs
15 reps at 55 lbs
15 reps at 55 lbs
Hanging Leg Raises
12 reps
12 reps
GHR negatives
10 reps
10 reps
10 reps
Cable Donkey Kicks
10 reps per leg at 50 lbs
10 reps per leg at 50 lbs
10 reps per leg at 50 lbs
7/9/13 - Accessory Day
Pull-Ups
9 reps
8 reps
4 reps (lol)
Leg Press
10 reps at 220 lbs
10 reps at 220 lbs
Handstand Push-Ups
7 reps
8 reps
5 reps
Hyperextensions
12 reps with 12.5 held out above head
10 reps with 12.5 held out above head
RDLs
10 reps at 120 lbs
10 reps at 120 lbs
10 reps at 120 lbs
Lat Pull-Downs
8 reps at 110 lbs
6 reps at 110 lbs
Tricep Pushdowns
9 reps at 40 lbs
6 reps at 40 lbs
7/11/13 - Heavy Compound Day
Set another new PR! That means I’ve set a new PR for all of my major lifts within the last month, and my raw total is at 610 lbs now. I’m so excited because I’m finally at the point where I’m not just trying to get back to where I was pre-injury, but I’m actually now making real progress. It had been over a year since I had set a new squat PR and almost as long since I set a deadlifting one, so I’m pretty psyched. Kinda makes me wonder where I’d be if I hadn’t lost a year of training due to the injury itself combined with rehab time. Guess I’ll find out in a year lol.
Deadlift
3 reps at 225 lbs
1 rep at 245 lbs
1 rep at 265 lbs
1 rep at 275 lbs (PR!)
Bench
5 reps at 115 lbs
5 reps at 115 lbs
5 reps at 115 lbs
OHP
4 reps at 70 lbs
3 reps at 70 lbs
5 reps at 65 lbs
My back was totally toasted by this point so my OHP sucked, but overall I’m really really really happy with today.