Most of the last year was spent trying to get stronger rather than prettier. I really can’t wait to see what kind of physique improvements I can make when that is the main focus of my training.
I squatted yesterday but didn’t get a chance to log it yet because SH and I pigged out on Applebees afterwards and then I wanted to pass out. I went in planning to have a hamburger. I ended up eating a half order of chips and queso, burger and fries, and a half of a brownie with ice cream. It was awesome.
front squat
45x10x2
100x3
125x3
140x7
bench
70x5
85x5
100x5
rdl (standing on step)
135x10
145x10 (switch to 25s)
super set leg xt 100x10x2, 90x10x3 (held) seated ham curl 70x10x5
lunge
bw x20x2
This was one of those workouts where I actually did about 3 other exercises but only one set of each before I decided not to do them for one reason or another. The stuff I actually did was good, but I had a little trouble figuring out what to do.
I felt a little strain in my right erector during RDLs and decided to call it quits. Nothing is wrong, but my back hasn’t been bothering me for quite a while and I’d like to keep it that way. I attempted some ab work and stopped after a set or two for the same reason.
I’ve been trying to hold my leg xts at the top and squeeze really hard. It is excruciating and at one point I think I almost pulled the little side handles off of the machine. lol. Seems to be working. And my weights appear to be progressing quickly.
About the erector strains, it could possibly be knots. I used to have a feeling like that during heavy rows, but after several massages, my back felt like new. Give it a try.
spar4tee - I feel like I should occasionally make a disclaimer on here: I have a history of back problems.
The issue is not a result of lifting, but I do have to be careful with certain things. According to x-rays my spine is pretty healthy and normal, but there is a very specific point on the right side where the pain seems to originate when it’s there. I’m not really sure what was going on with the erector. I did stretch out and foam roll after the workout, but couldn’t really “feel” anything. Just have to take it a day at a time, I suppose.
mmatt - I have a bottle of ProTan laying around the house somewhere. Shall I get all painted up for progress pics next time?..I miss having a real tan, but I like the idea of not looking like I’m made out of leather 10 years down the road more than I dislike having skin so pale its almost see-thru.
Hey snap and MiM! Thank you! The funny thing is that I really didn’t see the change until I got the two pics up next to each other. I thought my jeans were fitting a little tighter lately. lol.
I believe 2011 was declared The Year of the Amazon Legs and I’m thinking 2012 will simply be The Year of The Jack.
Also messed around with lying flys, decline presses, and cable flys. It seems like no matter what exercises I pick, I only feel it in my tris. When I fail, it’s because of my triceps. SH and I experimented with new exercises to hit chest better. Grr.
In other news: I feel fucking hyooouuge.
Also. I hate lifting at 5 on a Monday in January even more than I hate training at 5 any other time of the year.
[quote]detazathoth wrote:
Tell me about the weird looks the newbs have been giving you?[/quote]
Noticed several people that I didn’t recognize looking at me. They had the usual dumbfounded “wtf is wrong with that girl and why is she stronger than me” look. I’m still trying to figure out if its the way I lift or the way I dress that gets me noticed. Is an orange t
[quote]spar4tee wrote:
Ahhh newbs. They go great with hot sauce …[/quote]
That Tobasco chipotle hot sauce is like my favorite ever.
Oh look. Another back day.
ng pullups
bw x3x5
bb rows (not strict at all)
135x10x2 (supinated)
135x10x2 (pronated)
pulldowns
90x10x4
hs csr
140x10x3 (squeeeeeze!)
“dale rows”
45x10x3 (held)
bb curl
50x10x3
cable hammer curl
30x10
25x10
20x10
inc db curl
10x20, 15
Lets just go ahead and assume that one of those little plates you can add on the cable machines weighs 5lbs. I’m tired of writing it down when I use them.
Weighed myself after my workout. 144.8 according to the scale at the gym. I think that makes the pullups some sort of PR.
[quote]spar4tee wrote:
Ahhh newbs. They go great with hot sauce …[/quote]
That Tobasco chipotle hot sauce is like my favorite ever.
Oh look. Another back day.
ng pullups
bw x3x5
bb rows (not strict at all)
135x10x2 (supinated)
135x10x2 (pronated)
pulldowns
90x10x4
hs csr
140x10x3 (squeeeeeze!)
“dale rows”
45x10x3 (held)
bb curl
50x10x3
cable hammer curl
30x10
25x10
20x10
inc db curl
10x20, 15
Lets just go ahead and assume that one of those little plates you can add on the cable machines weighs 5lbs. I’m tired of writing it down when I use them.
Weighed myself after my workout. 144.8 according to the scale at the gym. I think that makes the pullups some sort of PR. [/quote]
[quote]ouroboro_s wrote:
What are these curl things you speak of???
Your legs are looking great, much leaner.
[/quote]
I’m not really sure about them. They’re kind of weird. And I don’t think they’re improving my squat…
Spanks! Leaner is good, but still not big enough.
Speaking of legs…
deadlift
135x5x2
185x3
215x3
235x3
ohp
50x5
60x5
70x5
walking lunge
in wt vest x20
super set 1 (6x6, squeeeeeze) leg xt 110x6, 120x6x3, 110x6x2 seated ham curl 80x6, 90x6x5
super set 2 (wearing wt vest - +15) walking lunge 20x3 back xt +25x20x3
I’ve gotten into a bad habit of getting into “grip 'n rip” mode on DL. SH wants me to stick to required reps for the next cycle or two so that I can really focus on setting up correctly.
Started off planning to do the lunge/back extension super set first, but after doing one set of lunges, I decided that it wold be best to finish with that. That turned out to be a good idea. That super set was brutal.
I went back to the gym after class to get in some ab work because I can’t remember the last time I did any. I kind of wandered aimlessly trying to find things I liked. There were a few things I attempted, but just wasn’t feeling. Toes to bar is a work in progress.
