I wish your friends the very best in their transformations! I was skinny-fat my whole life until just recently, and I certainly am happier with my body now.
Monday at 6 AM? You are a far stronger woman than I.
Kickboxing - suh-weet! I always wanted to do one of the martial arts.
You’re goals look great! I’m with you on all of them. And yeah, high volume on the squats makes sense, this is my plan right now too.
Hi guys! Thanks Kimba!
Masch: kickboxing in this sense is more like fitness kickboxing. Total badasses such as myself do taekwondo and break construction materials and such :). That said, kickboxing at 6 am kicked MY ASS this morning.
I haven’t done any cardio or high rep stuff since blackbelt and whew! But it felt good. I had a huge amount of energy, then I fell into a narcoleptic fit at 9:30 in my office. Good thing I have a couch. My girls did awesome! They were squatting and kicking the bag and doing pushups… bet they are sore tomorrow.
1/18/10 Squat week 2 training max 115
warmup (3 minutes on the treadmill)
5 45
5 55
3 65
working
3 75
3 85
4 95 < I was all like “wtf?” because I actually failed at rep 5 and my 5 rm is 100… then I thought about the 6 am squats and bag kicking and I gave myself a break. Still, I am disappointed because I thought I was gonna get 6 reps, at least.
assistance
leg extension (machine) 4x10 50
leg curl (machine) 4x10 65
calf raises (standing bb) 3x10 125
I am loving the assistance work. I had to leave before the 4th sets of extensions and curls so I snuck back into the gym 1.5 hrs later. I figure this is ok, because I am going for strength not metabolic disturbance, but I would love to hear any opinions on breaking up sets throughout the day.
Yeah, you could’ve gotten more reps at 95# if it hadn’t been for kickboxing. Heck, I would be so beat up from 6 AM anything that I wouldn’t have made it to the gym at all!
I don’t have anything against splitting up sets in the day. I’ve done it for chins/pullups.
You did a good job picking your goals.
most opinions 'round here (by here i mean t-cell alpha) say to split up sets by starting your next set 6 hrs after your last set is over, with 2 meals in between.
if it worked for u, good!
I would most definitely up the cals on Mondays then!!
those goals look good A - especially the bench. Seriously how long have you been benchin 100lbs and for how many reps? The only thing I “might” suggest is to concentrate on 1 lift for a few weeks and rotate. That way your accessory works can target your specifique goals. bench: chest, triceps, back, biceps accesories throughout the week…Does it make any sense? Someone can come and gag me if I’m just spewing wind here.
by the way my bench reflects my weight (145lbs lifting 110lbs) so your a stronger woman than I- only 15lbs away from our goal where as I still have a good 25lbs left.
Cheers
N
Thanks Bear. I’d say I am not knowledgeable enough about what works for me to say for sure yet. I’ll let you know.
Mim, I guess I’ll have to eat more on Wednesdays too, since it’s six am for me again tomorrow. Gotta support my girls.
N, according to my records I hit 100 for one rep on 10/17. 
The reason I am doing 5/3/1 is I felt like I was always trying for maxes and needed to back off a little to improve (and not injure myself). Your advice does makes sense. I’m going to stick with my first plan through this wave and then consider focussing on a single lift in wave two.
week 2 1/19/10 Bench training max 95
warmup
5 45
5 45
3 55
working
3 60
3 70
6 80
assistance
dips 4x5 < these are getting easier Kimba!
hanging leg raises 3x7
rows 4x10 35, 30, 30, 30
Deadlifts tomorrow, yay.
Can I gag you if you’re not spewing wind?
Oh I forgot to tell you all I got through the last two sets of my assistance work without quiting by yelling “fucking shenanigans!” between sets. 
[quote]arachne12 wrote:
Oh I forgot to tell you all I got through the last two sets of my assistance work without quiting by yelling “fucking shenanigans!” between sets. :D[/quote]
did you startle anyone? that is quite funny, spider. i also laughed at your differentiation between fitness kickboxing and certified badass kickboxing. so true.
glad you are inspiring some girls to see how the other side does it.
80# for 6 is stout. I’d love to get more than two measly reps at this weight someday.
Good for you on getting those dips! I backed off mine for this past week cause I know I’m good at them and need to devote more time to other things that I suck at. Like pullups for reps.
HAHAH! Yes, breaking construction materials is super badass! And it is nice of you getting in there with you girls - support is crucial.
Why are dips so hard for me? Am I the only one who thinks that the bars are too wide for my body? It tweaks my elbows, I swear it.
Hey T, I work out all alone in my work gym, so no one is there to hear the fucking shenanigans. Unfortunately, that means I don’t have a spotter either or I probably could have gotten another rep at 80.
Kimba, yeah once you can do 60 reps of something it’s time to move on.
[quote]arachne12 wrote:
Kimba, yeah once you can do 60 reps of something it’s time to move on.
[/quote]
Oh, don’t I WISH!
You are the weighted chin-up queen, but I haven’t seen any around here for awhile either.
[quote]CBear84 wrote:
Can I gag you if you’re not spewing wind?[/quote]
hogg tied and gagged with an apple - anyday.
Masch, no elbow probs with my dip set up, but when I get down to parallel I just lose it. Take a pic of your setup and let’s compare.
Kimba, I backed off on chins because of that slight arm/shoulder injury which was exacerbated by the full hang part of the chinup. I’ll probably start hitting them again next week. Of course now that I’ve put on 10 pounds, my own body qualifies as weighted chinups. (117 lbs this am! :)) Did anyone tell nlmain about the naked chinups video requirement?
6 AM Kickboxing again this morning and ALL four of my girls were there! Two of them stayed right til the end, complaining and groaning through the side planks. They did awesome! One of them has hit three classes already this week. I bet I can get her into the free weights later this year bwahaha!
I’m off to try to take advantage of my energy before the 10 AM crash hits me.
Later, all.
Good point on the “weighted” chinups! Has the weight gain been muscle or fat, and where do you notice it? Do you feel that you are lifting stronger at the higher weight?
And, we can’t very well ask N for a nekkid chinups video when neither of us has put one up. Fair is fair.