Tal,
Hey nice reps on the bench! I think it’s a good decision to go with full body given your crazy schedule. You just can’t afford to do splits, when you don’t know when you’ll get in again, right?
tal - best of luck with that 
kimba - I hope it serves you well
if anyone cares, i like to be called t better than tal…
thanks all-i needed the cheers.
Bobbi-i’m not set with anything yet, i basically pulled that out of my computer full of wrkout pewp and wanted a ‘cardio’ effect yesterday-i like your suggestion and i will keep it for reference as well! with the current schedule, i basically will do as much as i can muster and have fun with at the same time, not focusing on fat loss or strength gains. nothing worse than dreading a workout.
thanx again, peeps!
got it “t”. I guess I could be “a”. Then, if we ever got together, we’d be…
that’s cute Arachne…
today-only 10 hours of work so plenty of energy and time for gym. had a pretty kick ass wrkout, IMO…got up a good sweat/heart rate early on. kept the rest periods very short, 30 sec for all exercises, no more than a min for squats.
solid warm up of incline tread mill, hypers, bulgarian splits, one-legged DL, and 3 sets x10 @ 85 of leg extensions and seated leg curls (some guy in rack doing .25 squats so i did the machine leg stuff for xtra warmup)
squats: 10 x bar, 2x8 @95, 2x8 @115, 2X8 @95
rack RDL (is this still RDL if it’s from the rack and not lower?) 6x8 @135
ATG squat w/ OH press 4x10 w/Bar
OHpress 10 X bar, 3x65<<<failing, dropped for 3 sets 6x55
seated shoulder press 3 x8 22.5 DBs
set of front and lateral shoulder raises, 12.5 DBS 10 each
Stiff-legged DL, heels on plate, 4 x10 80 BB
tricep push-downs 6x8 @70 (used a bar with handles on ends, so you can flex out the tris a lil further at the bottom of movement…thought it was called Tbar…what the heck is it?)
tris w ropes 4 x10 @ 40
BW bench tricep dips 3 x10
short rest period made it challenging and i felt great…
finished with a couple sets of Single DL and bulgarian splits, glute bridge and tried to stretch.
10 min cross-trainer to stretch the legs a bit
hips are EXTREMELY tight. gonna foam roll, take hot epsom bath, ibuprofen and hit the hay.
Hope things get less stressful soon!
Hey Lady T! I am so sorry i am late at seeing your vids…you have really good squat form! There are only a few tweaks that I would suggest…same thing I told Deja, sit your ass BACK first. It looks like you arent standing up straight from the beginning so that would make you feel like its already back enough. Break at the hips, then the knees.
Also, how far apart are your feet? They look pretty close together. Are your feet parallel? Turn them out slightly. No ones feet are naturally parallel and you shouldnt force your body to function with weight in an unnatural position. (im such a hippy! keep it natural man…)Same thing with deadlifts too I should add. Hope this helps sugar!
Oh man, I know how you feel about the tight hips. One thing I do is stick a tennis ball between me and the wall and roll it around. Gives a bit more of a focussed massage than the foam roller.
T, great training! Did you use the V bar attachment? It is a heck of a lot easier than the rope attachment, for sure.
[quote]BlackWidowGirl wrote:
Hey Lady T! I am so sorry i am late at seeing your vids…you have really good squat form! There are only a few tweaks that I would suggest…same thing I told Deja, sit your ass BACK first. It looks like you arent standing up straight from the beginning so that would make you feel like its already back enough. Break at the hips, then the knees.
Also, how far apart are your feet? They look pretty close together. Are your feet parallel? Turn them out slightly. No ones feet are naturally parallel and you shouldnt force your body to function with weight in an unnatural position. (im such a hippy! keep it natural man…)Same thing with deadlifts too I should add. Hope this helps sugar![/quote]
thanks for the input BWG…MUCH appreciated. i’m a newb to squats, that was only my 4th or 5th time in the rack. i’m completely experimenting with stance, ass out, tuck elbows, straighten my back (i know i’m leaning a bit forward) drive through the heels, all those things. but i understand there are many squat forms. i think my tight hips are the limiting factor, and i need to REALLY work on that. i hope to do some video again soon, when i think i have improved a bit. i’m working @ 95 and 115 to get my form down.
my feet are outside shoulder width, not too wide and my toes are pointed out. thanks again!
[quote]Cal Jones wrote:
Oh man, I know how you feel about the tight hips. One thing I do is stick a tennis ball between me and the wall and roll it around. Gives a bit more of a focussed massage than the foam roller. [/quote]
thanx, Cal. i use tennis balls too, but unfortunately i don’t spend enough time doing either. i MUST make the time.
Kimba, i use different bars for tricep work, i used the y-bar last time and i like the ropes once in awhile for extra attention to a specific area. (i should know the three names but i don’t)
i was just happy to get in there and have a very productive workout.
thanks, MIM…things will settle down eventually. and folks, i’m not complaining about too much work, i know it could be the opposite, NO work…but some days it’s just hard…
12 hours work…not so bad, less hectic.
‘metabolic’ kinda stuff tonight, short and sweet:
pushed 45 plate the width of the gym,back and forth, as low to the ground as i could, till i was getting out of breath. a good 25-30 back and forths, i estimate it’s only like 25 feet or so…i didn’t knock anyone down.
couple sets of each of the following: hypers, tricep dips (feet and hands on 2 benches) tried glute bridge with feet on bench, push-ups of bosu ball, hanging leg raises, stupid ab v-up things, more dips, more push-ups…GD wrist makes me so weak at them.
12 min HIIT on stairmaster, 2 min cool down. home now. eat. sleep for 6ish hours. wake up work long again.
It looks like you’re coming along quite nicely.
A little suggestion- if I’m understanding you right, you’re attempting to both gain strength and get a metabolic workout at the same time. So, you’re keeping your rest periods short for all of your sets, and doing over 5 sets of 8 reps with some of the lifts.
I did this same thing when I started out, and I found that I made better progress when I put 2-3 minutes between my bigger lifts (squat, DL, bench, etc) and then did a 20 minute metabolic workout at the end. Just an idea.
you aren’t understanding. if you had read more than one or 2 posts, you would see that my workouts are a mix of whatever i can fit into a 50-60 hour work week atm. that might mean heavy lifting and short rests or lighter weights, high volume, etc…see, it’s called my OFP.
my Own Fucking Program…the F-bomb is for those who can stomach the swearing that may or may not exit my fingertips on any given day.
obviously i’ve been out since thursday. headed North for family visit sat night after work, made it through the Redding area without getting ticketed from the CHP, which was pure luck since i was waaaay past the 70 mph speed limit.
today i will do some version of OFP. the extra sleep + the biscuits and chicken gravy i ate for 2 days should fuel some decent leg lifts, so maybe i’ll hit them.
missed ya bud!
thanks Bobbi! i needs to get caught up on all y’alls activity…i’m certain you gals have been more productive than me.
said NO on legs today…short on time, not feeling it and apparently the high school gym is not available to the students on break, because they were all over the gym today.
did some hanging clean and press, bent-over rows, seated pull-downs and then some hammerstrength seated high rows and threw in some tricep dips. really wanted to do some deads but 2 different people were in the rack. i’m hoping to kill some legs tomorrow.
T, so glad you could get back in the gym. Your work schedule sounds tough. Have you thought of supplementing with bw exercises in your office/workspace?
hey arachne…i did have a min to read that you do some QA work for a science lab…care to elaborate?
when i’m not in the lab working and i’m out on the plant site, i’m ALWAYS looking for ways to do extra stuff. i’ve found a very sturdy cross bar that i practice pull/chin ups on. i do single DLs & squats mostly for stretching and will help the guys throw the 50 lb salt bags if i see them unloading them. i’ve done push-ups when i had wait time. thanx for the suggestion arachne, you are right on with that!
work will slow down soon enough. the overtime funds my wine collecting problem…
i work with several tiny asian women. i’ve threatened to start squatting them.
lol at your threats. My deadlifts are often expressed in coworker and child units around here.
I manage product testing and industrial hygiene labs for a building company. I’ve got acoustics, thermal, and fire labs, and they all require awesome documentation and attention to detail. Fortunately I have people who are good at that. I like math, but obsessing over details: not so much.
Jealous you found a chinup bar. I did horizontal pulls under my desk for awhile. Pistols, pushups, and handstands are possible anywhere, of course.
sounds cool, Arachne!my work is under the scrutiny of doc reviewers like you…well, take that back. none of them work out or seem nearly as cool as you, but they must pay strict attention to the details since we make drug products.
hit some legs…didn’t kill them but it was worthwhile. nothing exciting by most standards so i will just say i did squats (still trying for best form @ 95…freakin hips suck!!), deads, squat + OHP, seated leg curls & extensions, unilateral leg work, hypers and called it a night. gots to work tomorrow but i lucked out and will be off xmas.
i will cook a large beast of prime rib with scalloped potatoes (gruyere cheese, of course!) green beans, fresh cranberry relish and above average salad (butter lettuce, blue cheese, fuji apples, bosc pears, candied walnuts, dried cranberries and a splash of vinagrette)
enjoy the holiday everyone! (whichever one you may or may not celebrate…have a good one)