[quote]talenaah wrote:
what do you all think of some minor (no more than 10 min) of slow cross-trainer or elliptical to work out lactic acid build up after a leg workout? someone suggested it.
[/quote]
Yes. Then stretch. Then eat!
yeah…i’ll ride that train…thankyou
i eats lots bobbi…no worries there. i do stretching, prob not enough, that’s why my freakin hips kill me constantly. a person actually suggested ‘cardio’ after weights, and i don’t agree.(or at least not after some hardcore lifting for the legs) i think the 10 min thing low intensity wouldn’t be counter-productive.
today is going to be a shit day workwise…wait…don’t set myself up for the negative, right? i have to knock out 5 peer assessments and write up my year end review. puke…i hate it. i hope that i can be focused enough to get them done on my 10 hour shift today so i can come home and lift back/chest.
i need to sleep more, this 5-6 hour thing can’t be good. at least mah tummy is all full from my brekkie of eggs/grnd turky/spinach +habanero jack…MMMMMMMM i love eggs. (1 omega+several whites)
damn oprah kept me up til 12…she was on when i went to bed…if you saw the lady nearly killed by the monkey, and you still have hands and a face, then you should be feeling lucky today. i will shut up now…
Oh I thought that was the lady who got shot in the face. Remember that one?
different lady. the monkey story was UN-believable…the woman really showed her true strength in how she is coping…amazing. her freind/boss’ ‘pet’ chimp attacked her…literally ripped her face (jaw, eyes, everything) off. and her hands…
having a monkey butt is acceptable…wild animals should not be pets…
I heard about that but didn’t know the extent of the injuries other than that they were life changing. Horrific. I think I’d rather be dead.
Beautiful cats, by the way - the pics weren’t showing up earlier. I would love to have cats but live in a one room flat with no garden, so it just wouldn’t be fair on them.
[quote]Cal Jones wrote:
I heard about that but didn’t know the extent of the injuries other than that they were life changing. Horrific. I think I’d rather be dead.[/quote]
horrific is right…not sure which way i want to choose, my girl said she’d have to put a bullet in her head if it was her…
[quote]
Beautiful cats, by the way - the pics weren’t showing up earlier. I would love to have cats but live in a one room flat with no garden, so it just wouldn’t be fair on them.[/quote]
thanks…they are quite characters…sorry you can’t have any gatos…they do bring me a lot of joy.
thnkx for the idea of renegade rows…had to look em up on youtube and then i saw it was something i used to do.i also did BW rows from the smith…harder than they look (for me anyway)
tonight’s wrkout: didn’t have my paper w wrkout on it, so i had to wing it.
looking at it, i see that i was way off the prescribed wrkout and i’m freakin tired so i don’t even feel like posting details…
ok-some skimpy details…
superset of flat DB chest press 12 x30, 10 x35, 4 x40 fail on 5th… went back and did 10 @ 35
(no rest) low cable rows, (tried in the standing rather than seated position) 3 sets 15 x 90
seated cable pulls using t bar, neutral grip 12, 12 X90, 10 x 105
used hammer strength machine (seated, load plates on it) “iso-lateral high row” <<—is this a ‘no-no?’
12 x 45’s (row w both arms)
2 sets x 10 single arm row 65
12 x 45 (both arms)
oh yeah…went for the bench. 12 x bar/ 10 x65/ 5 x85/ 4 x 85/ 4 x65…yep-weak sauce. but i was fatigued kinda by then and only second time ‘real’ benching.
did some BW pulls off smith. screwed around doing ‘superset’ of hypers and renegade rows.
eeked out 3 sets of hanging leg raises…long f’n day…still need to eat din-din. just had some butternut squash w a little of pumpkin muffin and organic maple syrup…(had that pre WO too!)
[quote]talenaah wrote:
used hammer strength machine (seated, load plates on it) “iso-lateral high row” <<—is this a ‘no-no?’
12 x 45’s (row w both arms)
2 sets x 10 single arm row 65
12 x 45 (both arms)
[/quote]
I don’t think any machine exercise is necessarily a “no-no” as long as you have a reason for doing it. I do this one every now and again.
for variety…and I like those hammer strength ma-cheens!
mentally tired after 2 days of writing self assessment and peer raters…wasn’t even up for going tonight but i pushed through…still not 100% due to germ invasion.
parts of shoulder/delts tad sore from those high rows last night…
hanging clean and press: 60 lbs BB, 10,8,6,4 (8 was actually 7.5…blegh)
standing lateral raises: 12.5 DB, 15,12,10
seated Arnold press: 3 x 10 @ 22.5 DBs
superset (no rest between)
skull crushers and standing BB curls, 40 lb BB for both
thas it…did 10 min HIIT and barely finished 15 min SS on the cross-trainer due to boredom. weekend is off, although perhaps i will throw a little metabolic kettlebell circuit in sun am. tomorrow is lovely 12.5 hours of work.
glad the hammer strength machines aren’t off limits…i like those rows…
Wish we had Hammer stuff at my gym. The machines there are rubbish. Fortunately there’s a small dungeon room with oly bars, a squat rack and bench.
Enjoy your weekend break.
get some rest!
Im having a fun day today, but tomorrow gotta crank out the rest of my papers for finals, blech.
so today is one month from the start of this journal…i was skimming my journal and can see in just this short time how my perspective on training is morphing. deja said early on that i would probably get much better satisfaction from strentgh training rather than a BB/hypertrophy focus…she was right. i fucking love that squat rack and look forward to every training session in there. i look lovingly at it and get annoyed when i see stupid people in there…get outta mah space…damnit!
you gals really have been that fire i needed under my ass…many thanks to all’yalls…
progress in one month:
went from using 60 BB for squatting to getting in rack and succesffully put up 10 x 155…but realize that i’m best served focusing on the 115 and 135. (i know…video…coming to a computer screen near you soon…)
tried ‘real’ bench pressing…not so fortunate in that area…but looking to work on that a bit.
enjoyed the almost 3 weeks of vino and now i’m ready to stick to the clean eats and see how more of a stength based approach can help me reach my goals…
can do 1 chin-up and .75 of a pull up…another goal, maybe 3 by feb? have a great weekend all…i better get back to work here…
[quote]talenaah wrote:
went from using 60 BB for squatting to getting in rack and succesfully put up 10 x 155…[/quote]
If I was a hater, this would burn me so bad. Since I’m not, I’ll say NICE WORK! Keep it up.
I’ll be a hater - you suck! haha
It’s all about the progress…only going UP from here!
better edit my post regarding squats of 10 @ 155…it was 8…i wasn’t trying to tell inflated stories, really…
yesterday i did my version of a metabolic complex. used my lil 15 lb kettlebell for a series of exercises in one big set, i don’t know the names of all of them but did swings with alternating arm (switch between arms as i come up), snatch and press type thing, side to side walk doing swings w/ alternating arm swing,single RDLs and finished with some squats, then would go ride my recumbent bike for 4 mins…repeated this 3 times and finished off with 20 min of good peddling.
the closest to a real bike for now… with the 7 min warm-up ride, the whole thing was about 40 min…i like this on sundays cause i can do it at home, haven’t done it in a month so i better get back on it.
today is back and chest…but i have to go into work today around noon…so i will have to deal with a packed gym around 10 am. i hate working on my day off…but OT is always welcomed and the brownie points for knocking out an important project can’t hurt either.
gym was packed as expected. i was startled by dude making very loud ‘rrooaaarrr’ noise on every rep. he was on a machine, doing seated chest flys, going pretty heavy. then i saw he had only one full arm, other was remaining only above the elbow…so he gets his props…he can roar to his heart’s content.
normal monday routine:
supersets (no rest bewtween A & B)
1A) Incline DB Press 12 x30’s, 10x 35’s, 8 x40’s
1B) Pull-downs 15, 12, 10 x 90 (used slightly greater than shoulder width grip on the wide grip bar, focused on mid back area rather than lats)
2A) One-arm DB Rows 12, 12, 10 x45’s
2B) Flat DB Flyes 12,12, 10 x35’s
- Dumbbell Pullovers 2 sets 10 x 45 …struggled on the last reps for both, so dropped to 35 and knocked out 15, great form, focusing on back rather than tris.
had to split to get to work, no abs or cardio crap. tomorrow is legs and a DEEP TISSUE MASSAGE! hell yeah i’m so excited…some good torture in store for me i’m sure…
oh, on a catty note, i will mention that i scared off a really “skinny/fat” chick who seemed to think she was the shit. she seriously came to the big weights area and picked up 5 lb DBs, sat on a bench about 1 foot from the weights and knocked out about 15 reps for shoulder press. she was really concentrating at first…
then she promptly left when she stopped to watch me do the superset of rows/flys…sorry if i sound like a cunt but i hate when dumb asses prance around like they are shit. and you might wonder how i had time to notice this…there is a good 1.5 min rest between superset…i don’t waste time people watchin…
[quote]talenaah wrote:
oh, on a catty note, i will mention that i scared off a really “skinny/fat” chick who seemed to think she was the shit.
[/quote]
You say “catty” like that’s a bad thing. 
Those are some big dumbbells you are throwing around there.
jfc i hate flyes with anything more than 25s. i’d do em just to piss off the prancer, as well.
one of my former training partners used to warm up on the eliptical. i walked up to him the first day i saw this and said, “Hey there, Prancer. Would you mind leading the sleigh this year? Rudolph is startin to get a bit of a 'tude, and we just can afford any more delays.”
he had to stop bc he was laughing so hard. i didnt mind.
and to second what kimba said, nice big db’s you’re throwing around.