[quote]Edgy wrote:
[quote]Charlie Horse wrote:
[quote]Edgy wrote:
Hey Charlie!
great vids, you’re killing it![/quote]
Are there pom poms when you do the cheers?[/quote]
you can choose between pom poms or clothes…you can’t have bofe.
[/quote]
Ummmmmmmmm I choose pom poms. *blush
haha!
that is a very weird vid nimain… i think i like. pretty sure, yup 
charlieeeeeeeeeeeeeee.
i’m gonna be thinking from now on.
Main- lol I have never seen that before. “Charlie lets go to Candy Mountain, Charlie.”
Alexus and Main- Thanks for the compliment on the smile.
Bre- Thanks for the pointers, especially the rocking back on my heals. I’ll practice this with my hands hooked under my bed, like I’m trying to lift it. I am deloading next week so I’ll also use that to practice for the week after next’s deadlifts. I also need a better angle for filming.
&&&&&&&&&&&&&&&&&&&&&&&&&&&
Lifts today
Bench best 90%(5/3/1) 80lbs for 7
Things are much better since widening my feet and trying to rip the bar apart.
I tried those batwing exercises for your rhomboids they had in an article last week. I’m not sure if I did them right. I’ll have to wait and see if I get any muscle soreness in the next couple of days.
Also confused as to how my lifts are not all deloading next week grrr. Oh well at least squats and deads will be deloading at the same time.
The Cure!
The first time I hears them it was the seventh grade and some 9th graders were doing a weird dance to “The Love Cats” for a talent contest, and my friends and I loved The Cure from then on. At one point I had blue black hair wore all black clothes, wore really pale makeup, heavy black eyeliner and mascara, and red lipstick. Is it any wonder they had such sweet, quirky, pretty songs.
I need more of The Cure!
For those of you in love. 
*edit one more also for people in love. They had many songs for that.
shun the non-believer! shunnnnnnnnnnnnnnn!!!
my brother and I were so hooked on this we started calling eachother “Hey Charlie”
Charlie the unicorn is hilarious!
Charlie the PW is awesome!
Keep kickin ass Charlie!!
[quote]Charlie Horse wrote:
Ummmmmmmmm I choose pom poms. *blush[/quote]
Kay…then at least turn up the thermostat…kinda chilly in here.
(removes clothes)
Nice vids. I’m glad you’re posting your lifting along with your sprinting. Sweet. I DL with my ass held high too. You can play around with dropping it for sure…I haven’t had much success doing that though.
oh, your calves are freaking lickable! I literally would run my tongue between that muscle separation. HAH!
Nice sprinting woman! So let me just understand this, in order to get faster at sprinting, need to spring more…and faster? I know this is a stupid question, but I want to get faster for my soccer playing! Please advise.
Also, as far as weight training, i think you’re spot on doing the 3 compound lifts, but have you thought of incorporating some other explosive lifts, maybe for accessory? weighted jump squats, cleans and such - i swear these have helped my explosive speed a ton! But maybe you don’t need to utilize explosive speed as much for meter sprinting…
YAY for vids!! You look great!!
You also look very tall by the way! Long limbed, lucky you!
DLs looked great, 145 looked easy!
Its hard for me to tell (prob b/c of your long legs!), are you pulling sumo or conventional? I think its conventional, no? If you are pulling conventional then I agree with Nadia, you can try to get your ass lower and see if that does anything, but frankly, you don’t loose arch and you keep your back nice and tight, so why fix something that’s not broke!
MPs look great! I’ve never done millies - i fear them!
ps. I’m wedgie central at the gym - both in the back AND front.
Great work in here Charlie!
Edgy- naked in my log giggle maybe you need a hug to warm you up. 0:-)
Ink- Hi, thanks.
French- Hey, hey Frenchie, hey Frenchie, hey, hey. Now I can’t get it out of my head either.lol It has a definite Kevin Spencer quality to it.
Masch- Hi. As far as the sprints and frequency; I sprint a max of 2 times a week but 1 is probably better right now.
I’m just getting back into things after a long hiatus from anything fitness related so I have to hold myself back a little to avoid injury, I can be a knucklehead sometimes.
I would try first putting them in as build ups (run then turn it into a sprint) see how you feel afterwards. The sprints should be treated more as a weight lifting exercise. It takes me about 3-4 sprints before I can get up to a max speed. So it usually ends up being 6-10(this is lots) sprints altogether, I think of each sprint as a set. Also, the warm up should take way longer than the sprints. I take about 30 mins for a warm up and about 6-7 mins ,with rests, for the sprints. See below for my warm up stuff.
Sprints are very good for shortening your recovery time(catching you breath), which I think would help with soccer. Definitly an explosive exercise compatible with oly lifting.
I think when I get a bit better at sprints and PLing then I’ll add in more explosive stuff.
Yes I am using conventional stance, not tall really(5’6) but long legs short torso.
Oh and the calf comment; you are now responsible for my first girl blush in T-Nation.: )
55555555555555555555555555555555555555555555555555555
Sprint workout
Wasn’t sure what I was going to do today until I started the sprints. Decided to just try to hold a sprint for 60m
Warm up
Walk to park (20-30mins)
Jog/run back and forth across park
Stretch: hams,quads,calves,hip stretches
Butt kicks 80m
High knees 80m
Side shuffle runs 80m
Hip warmup stuff I found in Ink’s log for squats and deads.
Stretch: hams,quads,calves,hip stretches
Build ups 60m X 4
Sprints
I generally stopped timing when I lost the sprint.
10sec(lost sprint), 11.87sec(lost sprint), 16secs(I barely held the sprint for full 60m), 9.78sec(lost sprint), timing fail but held sprint for full 60m
Summary: Although I couldn’t hold 4 of my sprints for the full 60m, I felt like I went all out today, so maybe not a bad work out.
Totally missed out on squats this week.
Hallowed has suggested I add a Lil Kim supplement to my music diet to help me become a vixen. So here is some.
[quote]Charlie Horse wrote:
Edgy- naked in my log giggle maybe you need a hug to warm you up. 0:-)
[/quote]
can I get a blanket or something? Gettin chilly in heres.
[quote]Edgy wrote:
[quote]Charlie Horse wrote:
Edgy- naked in my log giggle maybe you need a hug to warm you up. 0:-)
[/quote]
can I get a blanket or something? Gettin chilly in heres.
[/quote]
Blanket, umm yeah. Exercise would keep you warm too. 0:-)
[quote]Charlie Horse wrote:
[quote]Edgy wrote:
[quote]Charlie Horse wrote:
Edgy- naked in my log giggle maybe you need a hug to warm you up. 0:-)
[/quote]
can I get a blanket or something? Gettin chilly in heres.
[/quote]
Blanket, umm yeah. Exercise would keep you warm too. 0:-)
[/quote]
Oh snap! I like jiggly bits
[quote]Charlie Horse wrote:
Oh and the calf comment; you are now responsible for my first girl blush in T-Nation.: )
[/quote]
Aww! Now i’m blushing
Thanks for the info. That makes sense. I think 2 days of sprints sounds like a lot actually! Maybe in the winter time I’ll do a sprint day…hmm…
Going all out is a super WIN! Conditoning, baby. AWESOME!
Great Vids Charlie! You do have some calves! We likey! The smile is mischievous. Nice.
The Cure always makes me feel nostalgic. Takes me back to my high school and college years. Great log!
Good for you for trying to develop some fast twitch/ explosive action. I’m hoping my sprints will develop it a bit. Maybe adding some long jumps?
[quote]Charlie Horse wrote:
Blanket, umm yeah. Exercise would keep you warm too. 0:-)
[/quote]
(starts doing nekkid jumping jacks)
I can’t help but feel like I’m being objectified…but I really don’t care.
Masch- I’m definitely not short on the jiggly bits.
Puff- Thanks for the calf comment. I’ve always liked explosive stuff. Actually the reason I like sprints is because I haven’t the patience for long distance stuff.
Edgy- I’m not objectifying you. I see you as way more than just a piece of meat 
Blah this week is a deload week(squats and deads) so not much to report except I haven’t posted my squat stuff yet. Blah I had wanted to post the vid but not happy with jelly belly so no vid this time maybe another week.
Lifts
75% 70lbs 5 (Struggled with this???)
85% 80lbs 3 (made sure to focus on sticking ass out and breaking at hips, much easier than 70)
95% 90lbs 3 (much better ass out as much as possible)
I had thought I would keep my squat at the current weight because I was struggling but after 90 for 3 reps I think I will add 10lbs and keep going. : D
I also noticed that during the next round of 5/3/1 I will be lifting my old 1RM for reps so next round should be fun.
To inspire my sprints tonight. I think these guys are from your neck of the woods Puff.
good news on the squat.
it’s my trouble zone also so I’ve decided to increase it by 5 lbs instead of 10.
i mostly came to watch edgy dance naked with pompoms.
nice squatting. squats are hard. i’m starting to get into the spirit of ‘put the weight up. if i fail i fail. the muscles still get worked and my body gets the message that it needs to get stronger’. i only do tiny weight increases to be sure, though.
Going for reps on your previous 1 rep max is very exciting! Looking forward to reading about it.
Frenchie- Yeah I know what you mean, but I figure as I think I am still in that beginner gains/muscle memory zone I can get away with 10lbs.
Alexus- Yeah naked cheers from Edgy! But not in a way so as to objectify him. 0:-)
Nadia- Yep during the next 3-4 weeks there will be 3 lifts where I will be reping previous 1RMs
@@@@@@@@@@@@@@@@@@@@@@
Sprints today.
I didn’t have a plan except that I was not happy about sprinting in the rain.
Warm up
Walk to park
Run across field
Stretch
Butt kicks 60m
High knees 60m
Side shuffle run 80m
Stretch
Build ups 40m x 4
Sprints
30m 9.?, timing fail, timing fail, 8.75
55m 11.?(This was my best today, I had planned on reaching 50m but missed the mark because of rain and didn’t realize I was about to do 60m and possible my best 60m time oh well :-/)
60m 14.? lost the sprint.
8.? sec sprint x 2 getting tired.
Sprint summary: I will have to plan to time for 3rd and 4th sprint as this always seems to be my best chances of getting a good time. I should try next time to do 10 sprints, for endurance, even if I can’t get my best times.
Suicidal Tendencies definitely got me out the door to do my sprints. But now that I am done I need something quieter, and dammit I need something romantic. So here is some more Chris Isaak.
