Another sneaky one…
Happy Birthday!!
[quote]lil power wrote:
Sun - birthday run- ran for time 48 mins- 1 min for each year of this wonderful life.
[/quote]
Bullshit, you’re not 48. You should have went on a 30 minute run or some shit.
Happy bday fellow virgo!
Wow, “everyday is a birthday” has never been more true than on PW 
Yeah. Happy birthday.
I can’t imagine why the 70s felt heavy on your DB press. Duh.
Running before you lift?
those DB 70’s are monster!
way to show the way
Yippee…Bat Mitzvah is over !!! My daughter did such an awesome job, sooo proud of her.
Back to training and starting my next meet prep cycle.
Tues 9/7/10 DE Upper
Speed Bench
bar x 10 x2 sets
95 x 5
105 x 3 x3 sets, 1 each close grip, mid and comp
110 x 3 x3
115 x 3 x3
120 x 3 x3
Military Press
bar x 12
75 x 10
80 x 10
Skull Crushers
40 x 15
50 x 15
50 x 15
Facepulls
85 x 15
90 x 15
90 x 13
Lat pulldown
100 x15
110 x 15
115 x 15
good work, felt fresh and strong, this only took about 45 mins and I was out of there.
What a beautiful workout. I wish I had something more insightful to say, but its just nice to look and see all those nice neat numbers and sets. Even better that you feel fresh and recharged!
And when is said meet? You going geared?
such awesome training!
thanks girls…snap, meet is Nov 7 - Women’s Pro AM in California…going to make it a vacation trip w/the hubby and visit Tahoe and San Fran.
Wed - ran 1.5 miles in 17:26 mins
Thurs - ME Lower
Paused pin squats
Pin 13
bar x 5
95 x 5
135 x 3
165 x 3
185 x 2
205 x 2
225 x 2
245 x 1
Pin 12
265 x 1
295 x 1
Rack Picks/Hold
365 x 10 secs
405 x 10 secs
425 x 8 secs
GM
95 x 5
115 x 5
135 x 5
145 x 5
155 x 5
GHR
bw x 10
5# x 10
8# x 5
5# x 3
BW x 2
Abductors/Adductors - machine
90 x 15 each
100 x 12 each
110 x 10 each
leg lift with hip raise
3 sets of 20
Fri / ME Upper
FloorPress
bar x 10 x2
95 x 5
135 x 3
155 x 2
165 x 2
175 x 2
185 x 1
195 x 1 started drifting back but got it - PR!
155 x 3 x3 working sets
DB Rows
50’s x 10 elbows out
65’s x 8 elbow close
70’s x 6…probably will wear straps next time, could do more reps but losing grip
Incline press
95 x 10
105 x 10
115 x 10
Tates
22.5’s x 15
25’s x 15
27.5’s x 15
Lat Pulldown
120 x 10
130 x 10
140 x 8
Preacher curls
45 x 15
55 x 10
Normally I don’t do 2 ME days in a row, but with Mitch’s work schedule it just worked that way this time. Felt good to finally get a PR in the gym again too.
Sat hot/humid. 2.5 mile run, found new hills …pffft : (
that is a fab PR!
Omg, that floor press is crazy. Good work!
I can’t wait to hear about the meet; hurry up November.
Sun 7:30 am 1.5 mile Run - 17:12, shaved 14 secs off
Sun 5 pm / DE Lower
Speed Box Squats
12" box working on wider setup, so this is just at parallel
bar x 8
95 x 5
135 x 3
150 x 2 x2sets
165 x 2 x2
175 x 2 x2
185 x 2 x2
Speed Sumo pulls
185 x 1 x2
205 x 1 x2 working on setting up wider each set
215 x 1 x2
225 x 1 x2 ankles past rings-pretty wide for these short legs, concentrating on pushing the floor thru the heels
GHR
BW x 15 for 3 sets
Double monster mini hips abductions
15, 12, 10
decline situps while waiting for curlers to get out of squat rack
20# x 15 for 3 sets
BB Shrugs
155 x 20
185 x 15
225 x 15
and then just because 2 tiny guys stopping to watch me shrug and then whisper in front of me…
245 x 15
That’s cuz women aren’t supposed to have developed traps, DUH 
This is one of the unwritten but universally-known rules of Training for Women.
I always get super motivated by seeing what you are up to in here. Killing it!
Congrats on your daughter’s bat mitzvah. Now you can lift with no distractions.
@Nikki, yea, I just like to think I intimidated them just a little…lol
thanks Kimba.
Tues AM 1.5 mile run…too hot to run this late
Tues PM - DE Upper
Speed bench w/ micros
bar x 10 x2
add micros
bar x 5
85 x 3 x3 close/mid/comp grips
90 x 3 x3 " "
95 x 3 x3 " "
Military Press
65 x12
75 x10
75x 10
DB Rows
45’s x 15 elbows out
50’s x 15 elbows in
Skull Crushers
50 x 12 x3 sets
Banded Rear delts
Monster Mini x 15 x3
Barbell Curls
40 x 15
50 x 12
50 x 10
good, fast session
Wed 9/15/10 2.50 mile run
Tues 9/16 ME Lower
Squats
bar x 5 x2
95 x 5
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5
Sumo - deficit
1 1/2-2" deficit
135 x 3
185 x 3
225 x 3
255 x 2
275 x 1
300 x 1
315 x miss
315 x 1
325 x miss, couldn’t break the floor, gassed.
GHR
8# x 10 x3 sets
DB Obliques
50’s x 15
55’s x 15
Decline Crunch
22.5 x 15
22.5 x 15
Fri 9/17/10 ME Upper
Bench / Bands
bar x 10 x2
add doubled minis around bottom bar of power rack
bar x 5 - heavier than last setup using dumbells to hold the bands and other bench was lower to floor
65 x 4
95 x 3
115 x 3
135 x 2
155 x 1 grinder
160 x 0, went down too fast and stuck
135 x 2 working set
135 x 2 working set
HS Iso Lateral Wide
70pps x 12
90pps x 10
100pps x 10
Rolling DBs
25’s x 10
30’s x 10
35’s x 10
HS Iso Hi Row
90pps x 10 - had to start here, 'cuz I told the guy to leave the weight on as he started to strip it, so how could I not use it…yep, he was watching to be sure I did it too.
95pps x 10
100pps x 8
Preacher Curls
55 x 12
60 x 10
65 x 8
dang look at those hammies working. Solid training as usual. Lil, do you do all your own programming?
oohhh, sorry video is sideways…or gravity isn’t so wicked after all…lol
owlie, I follow a standard Westside template, ME/DE Upper and Lower. Accessory exercises focus on my weak points…hips!
Feel free to ask me anything or PM me also.
Love the new avvie!
Your workouts make me want to catch MY breath, good stuff.
Good GHR vid.
I looked up the machine that I use for my “GHRs” at the gym. I do the same movement, it’s just not the right machine I believe.