[quote]dianab wrote:
Today was the last day for chest training on the old program. Everything felt heavy, but instead of it pissing me off, I accepted it. I don’t know where this zen-like attitude came from.
Incline bench 15x55, 8x60, 12xbar only (thought I’d best start over) 5x60, 6x60 just felt super heavy through the whole thing.
Bench 12x60, 10x70, 4x80 (got heavy again) 5x75, 6x75. OK now I wondering WTF? I’m down 10lbs from last week and struggling with it. And my right shoulder was giving out, not the left. Rather than go batshit, I just said whatever and moved on.
Narrow grip pull downs 20x60, 15x60, 10x70
BB Curl 15, 12, 10x30
Scott Curl 12,10,8x30
Waterbury’s new article in MWA states “Girls shouldn’t curl”. Bullshit, I say. I want bigger guns.
30 minutes elliptical random hills, sprints on the flats. I enjoyed the cardio more than the lifting today.
I have so many weaknesses in my upper body. I am hoping that the new program will address some of them. I put in a bit more isolation work because I want some more definition, but it is supersetted with bigger moves.
The good news is food, I’m eating like a pig. I’ve found my happy place with food. Weight is down a bit, but I’ve definitely put on some muscle. If it continues to drop, I’ll be happy to continue stuffing my face.
db[/quote]
Some days everything is heavy. Even a gym bag. Nice attitude though and stickin it out.
I finally got word on the new job, it’s mine, my new Mac is set up at my new desk and my boss got me a higher salary than I expected (she’s a friend for 15 years and went to the wall for me over the money issue). Should be starting in the next 2 weeks, in the meantime I’m still freelancing for her anyways.
Revenue Quebec has decided I don’t have to pay tax installments this year!
Malinda and c. both kicked up some big ass numbers and lit a fire under my butt.
I got my new phone (videos coming!) and went into the gym ready to rock out my new program.
Training 18/02/08
A1 Leg Curl 5 set x8x30lbs (it’s been years since I did this)
A2 Deadlift 5x8x95lbs, that’s a 15lb jump and was no problem
B1 Leg Extension 1x8x30, 3x8x20, 1x8x30 not sure what weight I should be using, again it’s been years since I did this
B2 Front Squat 3x8x65lbs, 2x8x70lbs. Eric yelled at me from across the gym that the weight is too light. he was right.
DB Lunges 5x8x17.5lbs each. I hate lunges
C1 Close Stance Leg Press 5x8x90lbs, 3x8x110lbs.
There is supposed to be a C2, another leg press variation, but I wasn’t sure how I should do it. Eric is walking me thru the chest/back program on Wednesday, so I’ll ask him about this.
The weight was pretty low on the machine stuff, I have to get used to those exercises again. I really paid attention to the rest periods and was pretty wiped out at the end. I’m feeling it now. Next week I’ll have a better idea of what I should be lifting and go for bigger numbers in the front squat and DL for sure.
30 minutes elliptical hills afterwards. I am averaging 25k a week running. I want to be ready for cycling as soon as the snow melts. My new job is about a 35k round trip and I’m looking forward to biking there and saving gas.
db
[quote]c. wrote:
congrats on the new job! And getting your own mac. I love macs
I look forward to you going heavier next week in the squats and dl. I think you’ll be surprised.
c.[/quote]
I’ve got 3 of my own at home, but this one I didn’t have to pay for and don’t have to maintain, or give a shit when it goes all blue screen on me…YAY!
I’m looking forward to going heavier, but right now I am having trouble walking. I have not been this sore in years. Stupid to get sore from leg curls and leg extensions. I did a little direct calf work, which I never do, and it’s killing me. I am training with Eric tomorrow to go thru the chest/back routine and I’m scared. I’m such a pussy.
db
I figured out my new phone and tomorrow I am going to try a video on OL day.
Chest & Back - 20/02//08
tempo 0-2-4
A1 Decline Flys 4x8x15lbs
A2 Decline Press 4x8x65lbs
Never did a decline press before. That 2 second hold killed me.
B1 T-Bar Rows 1x8x25, 3x8x30
B2 1 Arm DB Rows 1x8x10, 3x8x20
C1 Cable Crossovers 4x8x20
C2 Close Grip Rows 4x8x45
D1 Incline Press 4x8x20
D2 Close Grip Pull Down 3x8x50, 1x8x60
I had Eric with me because I’ve never done a few of these exercises before. At the end I was really tired, supersetting is hard! But he helped me out establishing the tempo and made sure I took the rest where I was supposed to and that helped a lot. I don’t feel that bad, but very tired!
db
ARRRRRGGGGGG
This is the wrong video, I am really bad at this!
That is a warm-up, 3 squats, 3 drops, 3 cleans with the bar.
I doing this via You Tube, here is the snatch
So, that was my day, plus squat jerks that he did not film. I went 4 or 5 sets for each and felt pretty good at the end. Most of the lifts were with the Olympic bar and I had no trouble with it at all. The snatch is what I killed my elbow on last November, I still get a twinge of pain but it’s nothing. I don’t have technical snatch is this program, it’s the same as the power snatch except you end in a deep squat and “catch” the bar overhead.
I took me forever to figure out how to use bluetooth with my phone, because I’m a moron. Sorry for the posts that are shooting blanks, I’m going to stick wit You Tube.
db
Thanks! I’m glad you liked them. It helps a lot too actually see what the hell I am doing.
Ronda, it’s the shoes that sound aggressive! My coach likes aggression and I have to say he is right. The sets he gives me are much like doing HIIT and even with low weight, I really have to dig deep to get out the last reps. I get about 2 minutes rest between sets and my heartbeat has not usually reached the recovery zone by then.
db
Training 23/02/08-at home
This week was tough for me, I had a lot of soreness due to changing up the program and doing new stuff. I was still feeling it today in the upper body a bit. Arms/shoulders is mostly isolated stuff, trying to even out the strength in my shoulders without killing my left elbow.
External rotations, ISO push-ups, cuban press for rotator
Tempo 0-2 second hold-4
A1 Upright DB Rows 2x12x8lbs, 3x12x11lbs
A2 Push Press 2x8x40lbs, 2x8x45lbs, 1x8x50lbs
B1 Front Raise 5x8x8lbs
B2 Bent Over Lateral Raise 1x12x8lbs, 2x12x11lbs, 3x12x8lbs
Those raises were killer on the elbow.
C1 Tricep Pressdowns 5x8x30lbs
C2 EZ Bar Curls 5x12x30lbs
I was supposed to have OH tri extensions and hammer curls as well, but my traps are pretty sore and the elbow was aching so I gave it up. I also skipped the cardio but I put in 20km this week already so I didn’t feel too bad about it. Staying up until 3 a.m. last night didn’t help either. Going to listen to Howard Stern repeats and get some work done.
db
