yay congrats on hitting 100 on the bench! Good job. I love spinach I love parmesan I love omelets yum.
Have a great evening 
Triple digit bench! I’m so happy for you (and a little jealous).
My lunch today was three fried eggs and bacon. Mmm. Eggs.
slept like a log from 10-3. Woke up around 3:30am famished! Had a spoonfull of almond butter and a huge gulp of milk and went back to bed only to stay awake until 5 because of the husband’s snoring… it’s going to be a long day.
spoon full of almond butter…sounds kinda good…
[quote]nlmain wrote:
slept like a log from 10-3. Woke up around 3:30am famished! Had a spoonfull of almond butter and a huge gulp of milk and went back to bed only to stay awake until 5 because of the husband’s snoring… it’s going to be a long day.[/quote]
That happens to me too, sometimes. What helps the most to get through the following day is to realize that you can still do what you need to do physically and mentally, and that a night’s bad sleep mostly affects your mood and attitude.
Tonight’s workout:
machine assisted pullups
40 lbs - counterweight - decreased assist by 10 lbs
4 x 5
deadlift - increased weight
115 lbs
3 x 8
legs and butt were still sore from monday’s lunges so I did my squats atg inspired by kimba.
bar
3 x 8
Barbell overhead press - did these to help with my c
My last post got cut in half. Here’s the complete version~
Tonight’s workout:
machine assisted pullups
40 lbs - counterweight - decreased assist by 10 lbs
4 x 5
deadlift - increased weight
115 lbs
3 x 8
legs and butt were still sore from monday’s lunges so I did my squats atg inspired by kimba.
bar
3 x 8
Barbell overhead press - did these to help with my c & p
85 lbs - no go
65 lbs
1 x 8
85 lbs
1 x 5
95 lbs - no go
90 lbs - some boob walked behind me and I lost my focus. Not an exercise I want people to walk near me.
65 lbs
1 x 12 - went for speed and form
Dumbell bench press
35 lbs - increased weight
1 x 8 - pinched a nerve in neck/shoulder area after my last rep. damn.
1 x 6
1 x 4 - out of juice. called it quits.
20 mins of 3mph treadmill.
supper: lamb meat pie. What’s better than lamb and pie together? lamb meat pie with a glass of red wine:)
Happy Holidays
N
Hey, that was a solid training. I covet your OHP.
You are getting close to not needing assist with your pullups. I found when I got to 30 lbs of machine assistance, a few weeks of band assist was all it took to bridge that gap.
I’ve never had lamb meat pie, but I’m betting that I would love it. Red wine makes everything better!
yesterday’s workout
good mornings - back still felt stiff from the deads on previous day
oly bar 3 x 12
oly military press
75lbs 1 x 8
85lbs 1 x 3
tried for 95lbs and 90 lbs but no go.
65lbs 1 x 12
dumbell bench press
35lbs 3 x 8 - increased reps.
hamstring curls
70lbs 1 x 10 - increased reps
75lbs 1 x 8 - increased weight
65lbs 1 x 10
grip: plate flips
10lbs 3 x 12 each hand
supper:plenty fo holiday food.
cheers
N
Are you following a program of any kind?
[quote]rcfromdb wrote:
Are you following a program of any kind?[/quote]
Hi RC~
My goal is pretty much full body 4 times a week but I try to make my first two moves the priority lifts, I concentrate on increasing weight or reps on those, if I can do it on the other moves too that’s a good bonus. I also mostly do exercises that I enjoy- that’s what keeps me going back. I’ve been on this “program” since october with good results. I will be switching a few thing after the holidays - I would like to include some dips for instance to help my bench…Maybe move from a machine row to a Barbell… As for set/reps I’m pretty old fashion. 3 x 8 to 3 x 12, when I find I’m still having a hard time with the higher rep/weight I’ll go for a 4 x 5 to get used to the increase weight and I can usually handle 3 x 8 by the following week. Sometimes I get bored at at 3 x 10 and go strait to the next weight rather than lifting more reps. I’m honest enough with myself to be able to give it all I’ve got and reach the point of exhaustion. I also eat the fridge without guilt after- no diets for me. Just smart choices.
Day1:
bench - priority
lunge
machine row
military shoulder press
superset with bicep curl
Day 2:
machine-assisted pullups - priority
squat - again a variety
dead lift - vary between stiff and regular
DB bench press
Day 3: - leg day
BB bicep curl
squat - priority - again a variety of them depending on soreness and such
calf raises
lever leg extensions
leg press
Day 4:
c&p -priority
good mornings
hamstring curls
a variety of squats -regular, box, overhead, atg
My personal approach is to do mostly the big effecient lifts. I will not spend 10 mins on tricepts alone. My main target goal at the moment is increasing my bench another 35-45 lbs and improving squat form. Once in a while I throw in some ab work and grip work - grip being my weakest link in everything.
My tempo is pretty quick. I usually go through the lifts within 30-40 mins and then go for 20 mins cool down cardio on the treadmill to calm down, switch my state of mind to something more mellow.
Hope this breakdown makes sense
Cheers
N
I see you squat three times per week and deadlift one time. Similarly, I work out three times a week, squat on two days and deadlift on one day. Always comparing and contrasting!
I like the deads but my grip sucks and my lower back always feels it. For now my main goals are concerning bench and squats. Once those are to my liking I plan on concentrating on deads and pullups. In a few months from now the workout might look similar but those exercises which are my priority will increase and others decrease for a bit.
Hm…yeah. It is really interesting comparing and contrasting.
nlmain, focusing on deads and pullups actually sounds like a brilliant idea. I think i may do this!
Kimba, what’s the reason for your weekly split?
[quote]Mascherano wrote:
Kimba, what’s the reason for your weekly split?[/quote]
I do total body workouts 3 x per week because I just can’t get to the gym more days than that. I do squats twice per week because I really, really want to bring up that lift. I love deads, but I doubt I could recover from pulling more than once per week.
Wow! You are a squat queen! Believe me, I am with you when it comes to wanting to bring the squat and bench up. Squatting three times a week, especially 3 days in a row will do nothing but overtrain you.
Especially if you are going heavy and then doing deadlifts or hamstrings the same or following day…If i were you I would do a 5 day split and only squat twice. Since deadlifting isnt your primary focus dedicate them to their own day where you blast your hamstrings. This only being a suggestion:
Day 1: squat- heavy, warm up and only do weight that you can do for sets of 4. do 6sets, 2 min rest
Day 2: bench- moderately heavy, i would say working set only 4 sets of 6
Day 3- cardio
Day 4- clean and press
Day 5- hamstrings, deadlift, SLDL, good mornings, choose 3 of your favs and do 3 sets of 8 of each
I dont know how your schedule is and I hope Im not overstepping my bounds but I hope this helps ma’am!
That looks like a good split to me!
[quote]BlackWidowGirl wrote:
Wow! You are a squat queen! Believe me, I am with you when it comes to wanting to bring the squat and bench up. Squatting three times a week, especially 3 days in a row will do nothing but overtrain you.
Especially if you are going heavy and then doing deadlifts or hamstrings the same or following day…If i were you I would do a 5 day split and only squat twice. Since deadlifting isnt your primary focus dedicate them to their own day where you blast your hamstrings. This only being a suggestion:
Day 1: squat- heavy, warm up and only do weight that you can do for sets of 4. do 6sets, 2 min rest
Day 2: bench- moderately heavy, i would say working set only 4 sets of 6
Day 3- cardio
Day 4- clean and press
Day 5- hamstrings, deadlift, SLDL, good mornings, choose 3 of your favs and do 3 sets of 8 of each
I dont know how your schedule is and I hope Im not overstepping my bounds but I hope this helps ma’am! :)[/quote]
Hi BWG ~ input is always appreciated. If I find I’m not getting the results I wanted after a few more weeks I’ll consider your program. For now my weights are increasing practically every week. Also I don’t really do cardio - I use intense lifts and a good pace to keep the fat under control. I only do the 20 mins treadmill in order to calm down - I usually get really aggresive after lifting and I don’t want to bring that energy home. As for squatting I vary the type all the time - heavy to parrallel, lighter overhead, atg ect… the variants prevent me to totally overwork myself but I have a big butt that can take a beating.
cheers
N
[quote]BlackWidowGirl wrote:
Wow! You are a squat queen! Believe me, I am with you when it comes to wanting to bring the squat and bench up. Squatting three times a week, especially 3 days in a row will do nothing but overtrain you.
Especially if you are going heavy and then doing deadlifts or hamstrings the same or following day…If i were you I would do a 5 day split and only squat twice. Since deadlifting isnt your primary focus dedicate them to their own day where you blast your hamstrings. This only being a suggestion:
Day 1: squat- heavy, warm up and only do weight that you can do for sets of 4. do 6sets, 2 min rest
Day 2: bench- moderately heavy, i would say working set only 4 sets of 6
Day 3- cardio
Day 4- clean and press
Day 5- hamstrings, deadlift, SLDL, good mornings, choose 3 of your favs and do 3 sets of 8 of each
I dont know how your schedule is and I hope Im not overstepping my bounds but I hope this helps ma’am! :)[/quote]
HI BWG~
I always appreciate the input but for now my progress is still solid. My response is
A- I don’t have 5 days to hit the gym- 4 is a challenge already.
B-I don’t do cardio, I do 30-40 mins of intense lifting to keep the body fat in check. You don’t have enough exercises per day to allow me to do that. My 20 mins treadmill is only to mellow down. Lifting makes me aggressive and I don’t want top bring that energy home.
I’m sure that with a “lighter” program like you suggest my main lifts would improve quickly and if I stay stuck on a particular lift singling it out once a week would probably help it but I am trying to strike a balance between my lifting goals, my health and what I enjoy most at the gym.
as for the squats I mentionned that I do not go heavy every time. Sometimes I work on form and speed. Sometimes I go for atg, box or overhead. The idea is getting the exercise to feel natural. I usually go heavy once a week.
Just foor for thought
Cheers
N
[quote]mom-in-MD wrote:
That looks like a good split to me!
[/quote]
thx! - at them end of the day just a list of my favourite moves and others that will help them along.