Dani Smash!

Training
361

[quote]PixieThrower wrote:

[quote]DiscoDani wrote:
Unfortunately, I didn’t have enough time to do any assistance today either.[/quote]
Tsk, tsk! I’ve found I have to do it first or it falls into the dark closet that I call: The Later Zone.

Even if you did one move out of the many I’m sure you were given, it will help! Don’t make me nag! :)[/quote]

I know, I know! I actually thought of you when I wrote that. I was paying to use someones facility and they only let me use it for an hour. It’s a crossfit gym and he can only fit me in between classes. Ah, excuses, excuses.

362

Dani, I just came over and paged back to watch your first meet video. That was fabulous! I didn’t realize your Avi is custom, with the singlet and socks. LOL! So cute. And you are a lean, mean machine. I think you look great, but if you want to add some muscle this year and bulk a bit then you should go for it. You are tall enough to carry it. Oh, and congrats on the promotion at work, too. ON FIRE!

Happy New Year, Tfriend!

363

Happy 2012! Yay for feeling rested and ready to kill it.

Get some.

Regarding the hex/dec plates thats how I injured myself DLing… i don’t recommend repping with these!

364

i kinda like visiting new gyms but i get kinda sad about stuff that they don’t have that i like, too. hope that you find some cool toys to play with in your gym travels while your college gym is shut.

i think last year was year of the leg… but i’m hoping this year can be year of the leg, too. i’m also wanting to add some muscle mass. don’t track my nutrition (yet!) or measure or anything (yet!) but do think my quads have grown a teeny bit over least year, as well. good on ya for posting progress pics!! happy new year dani!

365

How’s the bulk going?

366

Ha! Looks like you can already hear me nagging :wink:

How’s bulking and training going?

367

Well done on the squat PR. Keep up the good work!

368

Hey ladies! Ahh, sorry I have been slacking on posting my workouts. I lost internet for a few days after assigning my boyfriend the role of paying the internet bill. Sigh…men.

The bulking is going alright. I’m not eating as much sweets as I was. I felt a lot of overall pain in my body and generally low energy. I still try to get a lot of protein in and eat more meals that are larger and it’s working fine. I was 136 over the holidays and 133 today.

from 12/1/2012, been a few days since I’ve had access to the internet.

Press
bar x 10
bar x 10
bar x 5
50 x 5
55 x 8

Bench
bar x 10
75 x 5
board presses with slingshot
four board:
95 x 3
95 x 3
three board:
95 x 3
four board:
115 x 3
three board:
115 x 3
three board:
125 x 1
135 x 1
145 x 0

Press
bar x 10
bar x 10
bar x 10
bar x 10
bar x 10

Tricep pushdown with unknown weight
x 25
x 25
x 25
x 25

Delt raises
x 100 in total, don’t remember exactly what I did

12/3/12

Warm up
leg swings + BW squats

Deadlift
95 x 5
95 x 5
135 x 5
145 x 5
160 x 5

Romanian deadlift
85 x 5
85 x 5
75 x 5
75 x 5
65 x 5

Glute bridges
x 50
x 50

BW hamstring curls
x 25
x 25

Notes: Feelin’ weak like girl. I have a cold/sinus infection thing going on.

1/5/12

BW: 133

Quick foam rolling, a little tension around my knees and IT band

Squat
bar x 10
bar x 10
65 x 5
75 x 5
85 x 5
belted
95 x 15 rep PR
115 x 1, fast
135 x 1

Bench
bar x 10
bar x 10
65 x 5
65 x 5
70 x 5
80 x 5
belted
90 x 5, belt felt weird near my belly button, probably won’t use it for benching for the time being

Good mornings
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10

Press
bar x 10
bar x 10
bar x 10
bar x 10
bar x 10

Notes: Everything felt pretty good today except for the belted bench set. Nothing really aching/hurting for once!

369

Sorry ladies, posted all of my weeks workouts in one post. I’m supppeerrrr lazy right now. :slight_smile:

370

Hai! Just stalking along.

[quote]PixieThrower wrote:

[quote]DiscoDani wrote:
Unfortunately, I didn’t have enough time to do any assistance today either.[/quote]
Tsk, tsk! I’ve found I have to do it first or it falls into the dark closet that I call: The Later Zone.

Even if you did one move out of the many I’m sure you were given, it will help! Don’t make me nag! :)[/quote]

The later zone, love it; stolen.

371

[quote]DiscoDani wrote:
The bulking is going alright. I’m not eating as much sweets as I was. I felt a lot of overall pain in my body and generally low energy. I still try to get a lot of protein in and eat more meals that are larger and it’s working fine. I was 136 over the holidays and 133 today. [/quote]

Your bulking strategy is EXACTLY the same strategy I’m using to lean up. NO WONDER I’M CONFUSED.

Sorry to unload my unresolved issues on you. Carry on.

372

[quote]cholulalula wrote:

[quote]DiscoDani wrote:
The bulking is going alright. I’m not eating as much sweets as I was. I felt a lot of overall pain in my body and generally low energy. I still try to get a lot of protein in and eat more meals that are larger and it’s working fine. I was 136 over the holidays and 133 today. [/quote]

Your bulking strategy is EXACTLY the same strategy I’m using to lean up. NO WONDER I’M CONFUSED.

Sorry to unload my unresolved issues on you. Carry on.[/quote]

Haha I also eat a lot of fast food and chinese buffet.

So, girls, I have a question. My old MMA instructor just called me and asked me if I would be interested in teaching a women’s “boot camp” at his school. He said he’d pay me good money and I’d start immediately. I said I’d be interested but honestly, I don’t know what the hell I’d make women do without a barbell. I never do any conditioning besides hiking and will be lost giving advice. What do you all think?

373

Look up Ross Enamait. He used to be a fighter and now trains fighters. He has a lot of good ideas for conditioning that aren’t too complicated.

Where would the boot camp take place? Inside the building or outside? What kind of material do you have to use? Kettlebells, dumbbells, broomsticks, bands? You can get a really good sweat on with just BW exercises too. Just takes a little bit of research. I assume the class would be about an hour long?

But in the long run, you have to decide if you’re comfortable teaching a class like that. Hope this gives you an inkling of what you want to do.

374

I have Ross’ book “Never Gymless” actually. I’ll have to go back into it and see if anything would work.

He didn’t give me too many details but I am assuming it will be inside. I’ve been to his place before and I could take the group outside to do sprints and prowler pushes. I think battling ropes would be cool too.

I’m not sure how comfortable I feel. It is my dream to train women but to train them with what I know will work. I’d hate to waste people’s money and time. I’m also not one of those loud, obnoxious people that screams at people to get them motivated. But maybe it will be good for me.

375

Do you have “Full Throttle Conditioning”? He has some good stuff in there. You can never go wrong with BW squats, burpees, pushups, sprints, mountain climbers, jump rope… All can be done without any equipment at all. If you have weights around, you can do balancing and endurance work with those too. I have lots of ideas in that area because of the crazy classes I’ve gone to. Swimming planks are pretty good. Mixing in agility drills is a good way to get the blood moving. Oooh, if he had punching bags you could be truly evil in that conditioning class :slight_smile:

I think it would be awesome to teach a class like that mostly because I would love to help others succeed and reach their goals. I’d totally be obnoxious and way too energetic. I get the whole fear of wasting other people’s money, but a lot of women go into classes like that and waste their money by not putting 110% into the class.

If you do end up doing the class and need ideas, feel free to ask. Like I said, I do a couple conditioning classes when my knee is happy enough and strong enough for me to do them. Would just need to know what you have to work with.

376

Men should really only be assigned the chorse of taking out the garbage… it has its own built in reminder mechanism.

I kid… I has no man to assign ANY chorse to let alone bill paying. Glad you got that straightened out.

Um, are you one of those hard gainer high metabolism girls? Bitch. :stuck_out_tongue:

You say you’re lazy but you’re not slacking in the gym!

Way to run that 5 31 hard gorl!

377

I do all kinds of little classes for cardio at the gym, I think Cal does a few too. So, if you need ideas after you’ve consulted the books, let us know. (I’m just going to speak for Cal here)

378

I do circuits and it kicks my arse. Something like circuits or military fitness (bootcamp) is generally good - also boxercise, though I don’t do that. I’ve tried spin but it largely depends on the instructor. I quite liked one instructor but not the others. It’s quite effective but I’ve found I prefer other things.

379

Thanks gals. I’ll let everyone know more details when I know them!

1/9/12

Warm up
glute bridges x 50
single legged x 10 each leg, butt crampingggg
squats bar x 10

Deadlift
95 x 5
115 x 5
135 x 5
145 x 1 x 15 (1:00 rests between each single)

Romanian deadlift
75 x 10
75 x 10
75 x 10

Press
bar x 10
bar x 10
bar x 3
50 x 3
60 x 7
65 x 3
70 x 1 matched PR

Ab crunch machine thing
70 x 15
70 x 15
70 x 15

Notes: Started the Matt Gary deadlift program again. It was working well for me last time I used it but I bombed it on the 5th week for some reason. I think it will be more successful for me this time since I am squatting and doing more deadlift assistance. Today’s deadlifts were boring and slow off the floor. Anyone have any tips on how to work on speed off the floor? Or is it just a kind of “get stronger” kind of response?

Noms:
Oatmeal, green tea (weak!)
PWO: beef chili + cheddar cheese + whole with scoop of protein powder
I’m thinking taco salad for dinner.

I broke my scale last night lol so no weight updates until I decide I want to spend the money on a new one.

380

[quote]DiscoDani wrote:
Anyone have any tips on how to work on speed off the floor? [/quote]

Reverse band DLs work well for me and deficit DLs.