So lucky you are to have those round Oly plates! I’m jealous.
You have a great back to work with.
Betty, yeah, the hip measurement is weird. I never know where to measure.
nlmain, kpsnap: thanks! It’s nice to see some sort of development, proof that what I’m doing is working!
Training:
Squats: 5 x bar, 5 x 65, 5 x 95, 4 x 105 <----New PR!!! Finally broke that 100 lb mark! 
DB Lunges: 10 x 15, 10 x 15, 6 x 20.
Leg Curls/Leg Extensions: 10 x 65 / 10 x 70, 6 x 80 / 6 x 85.
Cable Crunches: 2 sets of 15 x 50.
PR Dance
wtg girl!
[quote]Grneyes wrote:
Squats: New PR!!! Finally broke that 100 lb mark!
[/quote]
Isn’t that just the greatest feeling ever!
The squats were nice and deep, too.
^lol.
Bench: 10 x bar, 6 x 65, 6 x 65, 3 x 70, 3 x 70. IH didn’t go to the gym today b/c he was feeling ill so I didn’t have my spotter and was very happy to discover that I can do 3 x 70 by myself!
DB Inclines: 2 sets of 12 x 15.
Flys: 5 x 55, 6 x 70, 4 x 70 (failed on rep 5).
Cable Crunches: 2 sets of 20 x 50.
So, tomorrow will be my last day on IH’s program. On Monday I will start Stage 1 of the Schuler/Cosgrove book. The workouts are only M/W/F with Tuesday, Thursday and the weekends off. There are two workouts in Stage 1 and they alternate: A/B/A, B/A/B.
Workout A: Squats, push ups, seated rows, step ups, prone jackknife. 2 sets of 15 reps for each except the jackknife which is 2 sets of 8.
Workout B: Deadlift, DB shoulder press, wide-grip pulldowns, lunges, swiss-ball crunch. All are 2 sets of 15 except the crunches which is 2 sets of 8.
These are total-body workouts so they will be different for me, I don’t know if I’ll like working my whole body, but we’ll see. I don’t have anything to lose, right?
Never hurts to mix it up and see what happens. My only comment would be that you got some high reps for squat and DL. Personally, I favor lower reps for the core lifts. But I guess it depends on your goals.
[quote]kpsnap wrote:
Never hurts to mix it up and see what happens. My only comment would be that you got some high reps for squat and DL. Personally, I favor lower reps for the core lifts. But I guess it depends on your goals.[/quote]
I’ve found high reps on those lifts are useful when you feel like you still need to learn the form (i.e. when you have to think about the lift, rather than gearing up and just letting your body do it). Once you are comfortable with the form, those high rep’s are still good for da muscles, but they don’t let your body learn how to hold heavier weight. I find the best results for people starting out for the first few years come from rotating periods of high reps with periods of low reps. (which tends to naturally happen as you get bored and/or waffle between goals)
my workouts are always full body, I tend to switch back and forth during a workout to give the tired muscles a break and then hit them hard again a few minutes later. Sometime I will focus on my lower a little more cause I feel like it’s lagging but fullbody 3-5 times a week is my style.
^that.
I talk about wanting to switch to a body part split, but then I think, why?? Total body allows more freedom, at least for me, and is fun!
Don’t say anything to do the body builders though, shhhh
First Day of Schuler/Cosgrove!
Squats: 2 sets of 15 x bar.
[b]Supersetted=
45 Degree Push Ups: 2 sets of 15.
Seated Rows: 2 sets of 15 x 50.[/b]
Step Ups: 2 Sets of 15 x bar.
Prone Jackknife: 2 sets of 8.
This work out killed me. The 15 reps of squats was crazy. Could barely do that many! I was supposed to superset the step ups and the jackknife thing but I didn’t. The step ups I only did 7 step ups with each leg which equals 14, not 15. I never know if they mean 15 total steps or 15 steps per leg? Very glad tomorrow is an off day!
per leg!!
Good job getting it done…I think your going to like this. If you don’t then at least you can say you tried something new!
^ Agreed!! And congrats on the inches lost and the Squat PR!
I think you will love the full body workouts too. And remember, the Cosgrove/Schuler is a lot about body recomposition. I think of it as a primer to lifting heavy.
Let me know when you get to that shitty quad complex - I still do it and I STILL love/hate it!
Day 2: Schuler/Cosgrove:
Went at 8pm b/c IH worked 9-5. Gym was crowded, I was ready to leave before we even parked. Both power racks, the one squat rack, all 3 benches were in use. One guy was using the power rack to do weighted pull ups. Why he couldn’t do them on the multi-purpose thing like everyone else, I don’t know. Because of all the equipment being used and my shitty mental attitude, I did not do the work out as planned. I also don’t think I’m going to skip a day btwn workouts but will skip a day btwn “weeks” as in I will do A/B/A, OFF, B/A/B, OFF. Anyway, here’s what I did today:
Wide Grip Pull-Downs: 12 x 80, 15 x 70.
Bench: 10 x bar, 6 x 65, 5 x 65. This was NOT in the program, but I figured if I couldn’t get into a power rack to DL, I would do this instead. The power rack became available as soon as I was done so I did end up doing some DLs.
DL: 10 x 65, 7 x 65.
Overall, I think it was a pretty useless work out.
I don’t think that it’s a useless workout, those pull-downs are crazy.
I was so grateful that I didn’t have to do legs today. There were 3-4 guys doing squat rack curls; they come in packs 
The only useless workout is a skipped workout. Good on you for showing up and working it!
^what she said. showing up and flexing a little muscle is never useless. You’ll just be rested to bust out an awesome workout next time.
[quote]Nikki9591 wrote:
I don’t think that it’s a useless workout, those pull-downs are crazy.
I was so grateful that I didn’t have to do legs today. There were 3-4 guys doing squat rack curls; they come in packs :P[/quote]
Our squat rack gets used for a lot of different things, rarely for squats, at least when I go at my normal time which is 11:30am. The couple of hardcore guys that are there then do a lot of DB work, multi-purpose machine thingy work, dips, and some kind of thing with the bar set up for t-bar rows but they stand up and move it side to side or push it up while facing the bar.