I don’t think I’ve actually ever popped in here before. You’ve got some fun stuff going on. I just discovered the dust covered rower in the corner of our gym. Do you know of a good starter’s resource?
I popped in though because I tried your butt thing from the other thread and it was awesome. I just wanted to say thanks!
rowing technique vids:
y’all do it wrong!
so… my back hurts only while sitting… weirdest pain ever. i hope it will go away!!!
Where’s it hurt?
^hurts over left illiac crest… doesnt hurt when im walking, but sort of tenses when im sitting… and or biking… then when biking sometimes radiating over my left quad. i’ve been poking myself and i cant identify a hot spot even. so i think it’s some strained super internal muscle. last night it was unbearable for a while, but it’s already a lot better after my work out tonight…grrrrrr.
no rowing to give back/hip/whatever a break.
kg x set x reps
military press
bar x 1 x 12
17,5 x 3 x 5
22,5 x 6 x 5
25,0 x 1 x 5
25,0 x 1 x 3
dips with assistance
50,0 x 1 x 12
45,0 x 3 x 12
40,0 x 1 x 12 - this is better i think because my form is improving… really squeezing elbows back and using my lats a bit too to help push up. i think i was flailing my elbows out a bit too much before… i dunno, dips are hard for girls with monkey arms
WG pull ups
45 x 2 x 12
40 x 1 x 12 - my biceps were totally dead today… i dont know why… i think not enough rest period
chins - random assortments of o/h u/h at 40kg of assistance, but my bi’s hurrrt. shit.
seated rows
20 x 5 x 12
situps - lame ones, my back/hip/whatever wasnt hurting at all through this… it’s just when i sit, but i think its gettng better.
i was naughty and went tanning… while y’all in the states are in heat wave, im wearing jean jackets and cashmere sweaters because it’s fucking cold in germany right now.
im taking 3 days off.
that “womanhood” vid is awesome.
I agree with monkey arms and dips.
whose dungeon will you be workin for 3 days? 
LOL!! No! Live! LIVE!..log.
good for you, go tanning. are you smoking to? god bless!
Keep at trola! Training’s looking good.
@main: hah! - also check out other wondershowzen vids… super funny
@masch: only smoking when i want to ash on the floor and have my slaves lick it up
^im joking… now next time im at a conference, they will ask me not only, if i’m on anabolica, but also if i’m a domina. never living in a small town again.
today was the first day without my back hurting since i pulled whatever muscle that was…
workout was conservative because i want to recover this pulled muscle, and the rest of my body from the weekend.
2km row 2:12/500m 8:51,5
2:20 28
2:08 32
2:17 31
2:04 34
glute activation x 2 circuits x 10 reps/move
KG X SETS X REPS
squats
bw x 1 x 20
bar x 1 x 8
22,5 x 1 x 7
22,5 x 2 x 5
32,5 x 3 x 5
42,5 x 3 x 5
leg ext
15 x 1 x 12
10 x 3 x 12
15 x 1 x 12
leg press
30 x 2 x 12
40 x 3 x 12
hanging leg raises
BW X 1 X 1O
BW X 3 X 8
BW X 1 X 6
calf extensions
25,0 x 5 x 12
100 sit ups
[quote]ThePerfectDrug wrote:
100 sit ups
[/quote]
for conditioning I assume
I just wanted to let you know that I was here. Don’t want to be one of those creepy lurkers that reads but never posts.
And it sounds like you want to finish off the log, so here’s one more nail in the coffin.
lurker
I like lurkers and girls with blue finger nail, cute butts, and hot haircuts and attitude. stronger personalities are good. I like it when I can take the backseat and let someone else drive and other things …then they come to me and ask them to take them somewhere. so nice. but this is a training log…
anyway.
today was good.
but imagine you can dislocate your shoulders - your shoulder ROM is like 360 degrees cubed. then you’d be me. I want to bolt my scapulas to my spine when im lifting. it’s so much work to keep them in one place.
things I need for success:
-chalk
-bolted scapulas
2km row 8:37,8 2:09/500m focusing on leg drive - still not going long distance to give hips a break
2:17/400m 28
2:12/400m 30
2:08/400m 32
2:07/400m 32
2:02/400m 34
KGS X SETS X REPS
bench
bar x 1 x 20
22,5 x 1 x 5
25,0 x 1 x 5
27,5 x 1 x 5
32,5 x 1 x 5 - shoulder grind! lowered the weight
30,0 x 4 x 5 - finally figured out, had to move my grip out, then it was smoooooth
32,5 x 1 x 5
35,0 x 1 x 3
37,5 x 1 x 3
32,5 x 1 x 5
finally about back where I left off on the bench, could have went for 42,0 but didnt feel like it was necessary. lift for tomorrow… not just today, or whatever wendler says.
machine flys for ‘pecs’
15,0 x 1 x 12
17,5 x 4 x 12
20,0 x 1 x 12
lat raise/shrug circuit - try to do without rest… it’s hard.
shrug - 42,5 x 5 x 12
db lat raises - 2,5 x 5 x 12
hanging leg raises - failing on grip usually, not strength. this is a callous maker, indeed. goal is to get BW X 5 X 12, and then add jane fonda ankle weights.
BW X 1 X 10
BW X 1 X 12
BW X 1 X 5
BW X 1 X 6
BW X 1 X 8
[quote]nlmain wrote:
[quote]ThePerfectDrug wrote:
100 sit ups
[/quote]
for conditioning I assume
[/quote]
more to illicit a comment from you why do you hate on my 300 rep sit ups…jk… i think the HLRs are indeed way more efficient, but im still limited by my grip. you got better ideas, spitem at me.
that is interesting that you find training helpful when flo is in town. seems to be a fine line for me with mobility and lighter than usual weights being good and trying business as usual resulting in minor injury / strain. i had forgotten all about dips!
do you do any scapular stability prehab stuff?
I remember one time a good squat session helped fix my cramps, but usually I find higher rep stuff does indeed help more. Plus rubbing one out tends to help the cramps more. Just saying.
[quote]ThePerfectDrug wrote:
[quote]nlmain wrote:
[quote]ThePerfectDrug wrote:
100 sit ups
[/quote]
for conditioning I assume
[/quote]
more to illicit a comment from you why do you hate on my 300 rep sit ups…jk… i think the HLRs are indeed way more efficient, but im still limited by my grip. you got better ideas, spitem at me. [/quote]
I haven’t seen you work the decline with plates either on your stomach or behind the head in a while…
cable curls - you can pile on a crap load of weights here too.
leg raise with a dumbbell between your feet for lower abs. These are soo tough. Last I used was only 10lbs.
[quote]nlmain wrote:
[quote]ThePerfectDrug wrote:
[quote]nlmain wrote:
[quote]ThePerfectDrug wrote:
100 sit ups
[/quote]
for conditioning I assume
[/quote]
more to illicit a comment from you why do you hate on my 300 rep sit ups…jk… i think the HLRs are indeed way more efficient, but im still limited by my grip. you got better ideas, spitem at me. [/quote]
I haven’t seen you work the decline with plates either on your stomach or behind the head in a while…
cable curls - you can pile on a crap load of weights here too.
leg raise with a dumbbell between your feet for lower abs. These are soo tough. Last I used was only 10lbs.[/quote]
you know what’s totally weird? when I do the decline with plates, I have a headache the ENTIRE DAY the next day - i think the headrush literally makes my brain explode. It’s so weird. so I dont do declines with plate 
I still cant do leg raises with my frigging legs… but once I hit my BW X 5 X 12, im going straight to the jane fonda ankle weights. oh yeah.
arent cable curls for your biceps?
[quote]Cal Jones wrote:
Plus rubbing one out tends to help the cramps more. Just saying.[/quote]
x2