[quote]rcfromdb wrote:
what’s with Californians and putting avocado in EVERYTHING[/quote]
they’re so damn dreamy… don’t hate.
i could eat em mornin noon n night.
I guess that’s like me and peaches - jawjuh gurlz
jawjuh! lol gotta love the sweet ass drawl.
think I’m allergic…to avocados I mean…my throat gets all scratchy when I eat em. it sucks, cause they are pretty dreamy!
[quote]rcfromdb wrote:
I guess that’s like me and peaches - jawjuh gurlz[/quote]
Bobbi, where in JawJuh(lol) are you from?
[quote]skyel7 wrote:
rcfromdb wrote:
I guess that’s like me and peaches - jawjuh gurlz
Bobbi, where in JawJuh(lol) are you from?[/quote]
The dirty dirty! Find the place in south GA farthest from civilization. That’s where I lived. dirt roads baby.
OOO Taco Bell. Last night I had a major fat craving and ended up downing a bunch of homemade nachos with a shit ton of beef, beans, and cheese. What is it about Mexican-ish food?
we might have been neighbors! well almost. lived about 30 minutes away from the border when we lived in JAX, FL.
[quote]rcfromdb wrote:
skyel7 wrote:
rcfromdb wrote:
I guess that’s like me and peaches - jawjuh gurlz
Bobbi, where in JawJuh(lol) are you from?
The dirty dirty! Find the place in south GA farthest from civilization. That’s where I lived. dirt roads baby.[/quote]
One stoplight or no stoplight?
It wasn’t a town, just the farm, and woods, and woods,
and woods.
I went to Ben Hill County.lol. One school. For the WHOLE COUNTY.
[quote]rcfromdb wrote:
what’s with Californians and putting avocado in EVERYTHING[/quote]
because they are fucking delicious…dumb ass…
didn’t do too much damage drink wise, but i need to definitely rehydrate before i go in for back/chest today. glad i finally got my 5/3/1 book. now i can get learned and do some real training.
i’ve bored myself typing up the same wrkout each week, so i imagine y’all is bored with em too…although i’m still feeling challenged when i do them so i’m not wasting efforts there.
you’ll know when it’s time to move on!
[quote]rcfromdb wrote:
It wasn’t a town, just the farm, and woods, and woods,
and woods.
I went to Ben Hill County.lol. One school. For the WHOLE COUNTY.
[/quote]
That’s not tooo remote…heck, I was thinking of Tallapoosa…lol.
yesterday’s training
no rest super-sets
1A) Incline (30 degrees) Dumbbell Press 12 x35s, 6 x40s , 7 x40s <—this set overall was a rep PR for those weights
1B) Pull-downs 15, 12, 10 x 90 lbs
2A) One-arm DB Rows 15, 12, 10 x 45 DB (i somehow found more strength on the last set and killed it on form, struggled a bit on first 15)
2B) Flat DB Flyes 3 sets 12 x30s
- Dumbbell Pullovers 3 sets 15 x40 DB this set also a rep PR at 40
13 min total stairmaster, 10 min very intense HIIT +warmup/down. skipped ab shit again cause i needed to go buy food for the week. it was a kick ass workout for me, i had butterflies after. good thing i could grab a protein drink AND and odwalla at the grocery store.
yay for the 40s!! movin on UP! 
Great workout!
I can row 45s, but I can’t press 40s like you can.
thanx girls. i did mean those PRs were for the whole super-set, highest reps for those weights. actually that whole workout was higher volume than ever. (more reps, slightly lower weight but still decently heavy, IMO)
FREAKIN KILLED it today on legs. a very high volume wrkout. squats- i was working on form w one of my gym rat ‘friends’. he agrees that i’m leaning. so i dropped the weight and really tried to fix that. lost count of reps often, but it was a lot. my shoulders were a bit sore from yesterday, so i’m not sure if the bar &/or my elbows are not in the proper position. also, my hip tightness definitely puts a strain on squats, that’s where i’m feeling it. also, looking straight on, it seems my left hip actually drops a tad lower than right. at least i was getting parallel today. i will post a video when i think i’m doing them right so you all can put me in check.
very good warm-up (incline fast walking trdml/ singleDL 2x 15 dbs/bulgarian split squats, no weight,SDL no weight/ couple sets of back extensions…yeah-you crazy @ 50/ single glute bridge,shoulders on floor/50BB RDL)
Squats:
bar x15
2 sets 15 x95
2 sets 10 x115
4 sets 10-12 (lost count couple times…form, damnit!) x65
rack deads:
15, 12 x95
12, 12 x115
12, 10 x 135 (threw in mixed grip here. also was experimenting with RDL vs conventional on one set at both 115 &135)
straight leg DL, feet on plate, 3 sets 12 x 70 BB (mainly to stretch hammies, & hit that ass a lil more)
used cables @ 30# for tri-set of ab/adductor and rear leg lift. that’s 1 x 10 for each exercise.
leg “push-downs” on the assisted dip machine…each leg: 20, 15 @ 70#. (got pretty big compliment from regular about how people would pay for calves like mine…& that the whole gym was watching me do them…the calves are pretty cut…had to share that)
to cool down and stretch:
2 sets of 15 BW back extensions
one super set of sinlgeDL, bulgarian split, single leg glute bridge, 10 each. stretching.
oh, then spent 5 min on stair-master trying to show dude how to use it PROPERLY…it is awkward when you first start. my ass is already sore…better go foam roll…i will be eating a lot today i suspect…i need it!
T, I also do constant battle between form and putting weight on the bar. Its frustrating, but necessary.
yeah kimba, i’ve quickly come to realize how important proper form will be as i continue with squats. i can check the ego at the rack and focus on proper lifting. i guess i will just go for some 45 DBs to press to help soothe the ego…
speaking of, that back/chest on monday got me pretty good, have some nice DOMS going on. i’m actually concerned my shoulders are building up rather quickly now that i’m focusing on upper. that’s great, of course, but must keep the BF in check or it will not be good at all. will see if i feel like some HIIT and SS cardio tonight.
happy thanksgiving everyone…enjoy the eats. Cal-happy thursday…
I’m curious as to what you mean by flawless upper body. Post a picture of what your goals would be to look like so we have an idea!
xo
quote]talenaah wrote:
CBear84 wrote:
talenaah wrote:
rather than lurk and post here and there, i am cautiously going to post what my training looks like to get your opinions and perhaps then i can actually track stuff to see what does and doesn’t work for me.
-talena
so, when you say cautiously post, does that mean you type with only your gloved pinky fingers and have “Monk” clean your keyboard before and after?
gingerly hit the submit button?
oh and where the fuck is this “training?” fucking talk about it and don’t do it.
typical 09’er.
off to a fantastic start.
really.
go on.
that was the bait for you my dear…
i seriously want killer arms/back so i started following “Molding the Flawless Upper Body” by dr. clay (here if you care to check it out http://figureathlete.tmuscle.com/free_online_article//molding_the_flawless_upper_body)
3 non lifting days, back/chest 2x a week, legs once and shoulders/bis/tris/ once, 2 days of some ab crap.
must premise that i spent the last 6 months attacking my legs/ass after doing a boot camp in march. so i’m tweaking his leg routine on some days, and this is what i did yesterday:
no laughing at my low #'s i still use…wtf do you call them? assortment of barbells with set lbs…so i’mlimited by pulling the thing off the rack, carrying it to my spot and throwing it over my head to do squats and dls…still skeered of a real rack.
barbell squats below parallel: 20 x60 lbs, 15 x 60, 12 x 60, 20 x60
seated curls: 10 x80, 8 x110 1 x135 (couldn’t do six so 5 more x 110)
DLs: 15 x 90 lb, 12x 90, 12x 90 (more of RDL i think…my preferred stance)
i use the assisted chin/pull machine and put one foot on pad, working from the calf all the way through to my glutes…3 sets 12 x85lb per leg
stretched a min with some hyperxtensions
then finished up with unilateral leg work. single split squats, single Dl, bulgarian split, only 15 lbs. this seems to stretch me out at the end. NOTE! my hips suck and are incredibly tight…need serious help there
cautious cause you girls put up some serious #s and i’m completely impressed!!!
[/quote]