Right on!
SO how many fish oil caps makes up 20g?! 
Iāve been upping mine tooā¦I was doing two in the morning/night, but now Iām doing lunch and at snack as wellā¦
Iād be happy to be 175 actuallyā¦my stretch goal would be 155, but thatās really pushing it! I naturally carry a lot of muscle, so 170-175 would be easiest to maintainā¦
At this point Iām more focused on BF % and having a healthy waist measurement!
I figure the more muscle I build the better!
Had a great workout tonight with my partner Susie! It was Repetition Upper Body Day for us an it went like this:
Repetition Upper Body
2/23/09
Palm In DB Floor Press (paused at the bottom for 1 sec)
(leaving 1-2 reps in the hole on the first 2 sets)
15 reps/12 reps/12 reps @ 50 lb DBs
Neutral Grip Pull-ups
8 reps (6 unassisted/2 negatives), 8 reps (5/3), 8 reps (4/4)
*supersetted with
Face Pull with independent handles
12 reps/ 12 reps/12 reps @ 75 lbs
1 Arm DB Shoulder Press (STRICT FORM!)
12 reps/12 reps/11 reps/11 reps @ 30 lb DB
Lying DB Tricep Extension
12 reps @ 17.5 lb DBs
***These KILLED my elbowsā¦ switched to Fat Bar Pressdowns
11 reps/10 reps @ 47.5 lbs
Partner wanted to do some Lat Pulldown GHRs and some Krocsā¦ threw in a couple light sets of thoseā¦
BW Leg Matrix
24 BW Squat
24 Lunges
24 Jumping Lunges
24 Jump Squats
1:59.08 secondsā¦
SMOKED!
Hey Betty! Yeah I take 20 fish oil caps a day to get 20gā¦ I wish I could do the liquidā¦ but I think I would vomit. I canāt even get myself to eat fishā¦ much less drink the oilā¦ YUCK! haha
Yes you are rightā¦ the more muscle the better! And again, focusing on getting your waist measurement in a healthy place should be a huge priority of yoursā¦ the other stuff will fall into place =D
I was just thinking to myself the other day, as I was standing with my fist full of pills, āwow, the older you get the more stuff you have to take!ā LOL! Iām getting oldā¦ 
You donāt like fish? really?!
Just called and asked about gym member prices. It looks like it will be cheaper than what we pay currently at the YMCA!!!
We are going to switch before the end of the month so we donāt have to pay another month at that YMCA.
I am still in disbelief that it is cheaper considering how nice it is in comparison.
Haha YAY!!! Who is we? =D
[quote]mmgalb727 wrote:
Haha YAY!!! Who is we? =D[/quote]
The āweā is my significant other who decided that this gym would be a good switch because they have a whirlpool, TV screens on treadmills, and good raquetball courts (I just role my eyes).
I wanna go!! 
yay for switching!!
I will just be glad to have you guys sbmart!
Tuesday 2/24/09
OFF! Worked 16 hours yesterday! YUCK!
Today was SUPPOSED to be Max Effort Lowerā¦ but b/c of my workout partnerās schedule, and the fact that I worked 16 hours yesterday and only had 7 hours of sleep last night (I usually get 8.5-9ā¦ donāt hate me! =D) we switched it to DYNAMIC LOWER BODY.
Wednesday 2/25/09 (11 am)
DYNAMIC LOWER BODY
Jump Squats from Box
*** started in a seated position on a box (parallel)ā¦ exploded off the box straight into the air, fully extending the legs, and landed SOFTLY on another box in front of me.
THEN, started doing it with a broomstick on my back (to simulate exploding out of the bottom of a squat)
2 sets of 6 reps
Wide Stance Parallel Box Squats
5 sets of 2 @ 155 lbs
****Finished this off with a NASTY set of max reps using 135. I wanted to see how many times I could box squat 135 without stopping. I got 25 reps! Susie got it on filmā¦ but her memory card was full and only caught 19 reps. Apparently around rep 21 I started making crazy orgasm-like noisesā¦ so everyone at the gym heard my āO-voiceāā¦ WHOOPS! haha Anyway, it was BRUTAL!
I was pretty spent after this, but Susie, my little engine that COULD, wanted to do a couple more things.
Plyo Bulg Split Squat
2 sets of 8
Reverse Hyper
3 sets of 10 @ 50 lbs
DONE!
Wednesday 2/25/09
8:30 PM
Sprints
40-80 yds
90-120 sec rest
6x
Almost passed outā¦ I am BEAT!
OKā¦ here are some cool videos from last weekend. One is of me pushing the Prowler outside at my gym:
THIS ONEā¦ I am SUPER PROUD OF! Me doing Reverse Lunges with 135:
Iād be proud too(especially with those legs)
dayum girl! nice workā¦
Thanks Betty! Yeahā¦ I like to think that the legs are proof that lifting heavy wonāt make you HUGE at all!
Tonight is ME Upperā¦ about to hit the gym soon! YAY!
Tonight was Max Effort Upper Bodyā¦ had a GREAT session! Here is how it went:
Max Effort Upper
2/2/7/09
Incline Barbell Bench
work up to 3-5 RM
5 @ 120
4 @ 125
1 @ 135 (couldnāt resist!) This wasnāt a Maxā¦ I had some left in the tankā¦ but I donāt think I could have gotten another full repā¦
Low Incline DB Bench Press (Palm-In)
2 sets of max reps
19 reps/18 reps @ 40 lb DBās
1 Arm DB Row
10 reps/12 reps/12 reps @ 65 lb DB (used s strapā¦ normally not a fan, but it helped me concentrate on pulling with my back instead of my grip)
****SUPERSETTED WITH ******
Rear Delt Flye
12 reps/12 reps/12 reps @ 15 lb DB
Lateral Raise (thumbs up gripā¦ totally stopped the āclickingā that I got last week)
12 reps/12 reps @ 20 lb DB
****SUPERSETTED WITH ******
Seated Incline DB Curl
8 reps/8 reps @ 20 lb DB
LISS cardio
50 min walk with my friend Julie around the track.
Saturday
2/28/09
10 AM
60 min Pilates
11 AM
Max Effort Lower Body
***normally wouldnāt do this immediately after Pilates, but it was the only time I could fit it in today! =D
Parallel Box Squats w/ Chains
5 reps @ 185 at the top
3 reps @ 225 at the top
3 reps @ 255 at the top
Barbell Reverse Lunges
8 reps @ 95 lbs
6 reps @ 115 lbs
6 reps @ 135 lbs
6 reps @ 135 lbs
I was SPENT after this! =D
[quote]mmgalb727 wrote:
OKā¦ here are some cool videos from last weekend. One is of me pushing the Prowler outside at my gym:
THIS ONEā¦ I am SUPER PROUD OF! Me doing Reverse Lunges with 135:
[/quote]
Great job on the reverse lunges. Perfect form too 
I use to do the broomstick warmup before benching and stopped. I added it back in today (after reading your log) and it really is a great addition to my warmup.
Claire
Thanks Claire! Yeah I LOVE the broomstick thing too! I just feel like there are so many cool things I want to do in the gym and SO LITTLE TIME! As gym-dorky as it soundsā¦ I could spend 3 hours a day there and never get bored! Tired maybeā¦ but not bored! haha
Thanks for the compliment on the lunges. I always thought my form was crappy and was pleasantly surprised when I saw the video 
Iām an official LAC member!!!
See you Wednesday
YAYYYYYYYYY!!! Did you workout there tonight? I actually had to miss my workout todayā¦ so I will be lifting tomorrow night if you feel like joining me! =D
If not, see you Wednesday at 6:30. We are doing Max Effort Lower Bodyā¦ Friday is ME Upper, Saturday is DE Lowerā¦