Today was supposed to be Repetition Upper Body Day. I went to workout at 1:00 b/c I had a massage at 2:15… then at 1:20 the massage therapist walked into the weight room and said, “Honey… what are you doing? Your massage is at 1:15!” OOPS! So I had to quit my workout and get my massage!
My massage was amazing! She did some more abdominal work on me and some really incredible stuff happened. Apparently a lot of emotional baggage/pent-up emotion is held within different places in the body. For example, she told me that the liver holds anger, kidneys & bladder hold fear, lungs hold sadness and grief…
Well the amazing thing is when she was working on me, she started talking to me about different things that I was going through emotionally in my life right now that she would have no way of knowing. She could just sense it by the energy she was getting through the massage. As crazy as it was I just burst into tears on the table. I don’t cry very often… but it was like I was just hit with a big rush of emotion. Lucky for me I have known this woman for 5-6 years now and I feel comfortable enough with her to let my guard down. I feel very lucky to have someone as talented and gifted as she is working on me on a regular basis…
I have another one in 2 weeks… I can’t wait!
I went yesterday evening and worked out! I will be there tonight to do my HIIT training. I think I will be there around 6 or so (give or take a half hour).
Your masseuse sounds amazing. There is definitely more to the human body than tight muscles and stiff joints.
So I finally got around to my RE Upper Day. Went pretty well… felt WEAK on pushups (that is an exercise that I have to do often or my reps will decrease like crazy! Haven’t done them in a while!)
Repetition Upper Body
3/4/09
Decline Pushups (feet on bench)
20 reps/17 reps/15 reps
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 @ 80 lbs
1 Arm DB Shoulder Press (STRICT FORM!)
12 reps/12 reps/12 reps/11 reps @ 30 lb DB
Fat Bar Pressdowns
15 reps @ 110 lbs, 15/15 reps @ 120 lbs
(weird machine again with inflated numbers =D)
Met sbmart at the gym tonight to work out “together.” She was doing upper body and I was doing lower… but we were able to watch each other and spot each other so that was fun!! All in all, today was an OK day at the gym… It was Max Effort Lower and I kind of did a mish-mash of things. I wasn’t SUPER pleased…I felt like my DL’s were slow… but I was told that that was all in my head… so who knows?
Wednesday 3/4/09
ME Lower Body
Conventional Deadlifts
135 x 5 reps
185 x 3 reps
225 x 2 reps
260 x 1
5 sets of 1 rep @ 280 lbs
Wide Stance Barbell Back Squat
45 x 6 reps
95 x 4 reps
135 x 3 reps
2 sets of 5 reps @ 185
Bulgarian Split Squat w/ front AND back foot elevated
2 sets of 10 reps @ 20 lb DBs
Barbell Good Mornings
2 sets of 8 reps @ 75 lbs (was spent by this point!)
TRIED to do the BW Matrix… got to the jumping lunges and was so fatigued that I started wobbling like crazy and was afraid that I was going to hurt myself. As much as it hurt my pride to stop… I had to be smart about it so I quit in the middleof the jumping lunges! =(
Today was an “OFF” day from lifting… but of course I was itching to be in the gym… so I thought I would do some barbell complexes… (which I am considering doing all next week anyway instead of a de-load b/c they will still give my CNS a break… but I don’t have to stay out of the gym!)
Thursday
3/5/09
Complex:
Bent Over Row
High Pull (for the last rep I did a hang clean)
Front Squat + Push Press
Jumping Squat (bar on back)
Good Morning
5 sets of 5 reps @ 45 lbs
90 sec rest between sets
**** I did all 5 reps of each exercise before moving onto the next. So 5 rows, 5 high pulls then a hang clean, 5 front squat into a push press, 5 jump squats, 5 good mornings… then rested 90 second and did it 4 more times!
Prowler
2 trips
45 yds each
75 lbs
Sled
2 trips, 45 yds each with 90 lbs
4 trips, 45 lbs each with 45 lbs
Not a bad workout tonight considering I was POOPED when I got to the gym… not sure why… I got plenty of rest last night and my day wasn’t too crazy… Oh well!
Max Effort Upper
3/7/09
Barbell Floor Press (paused at the bottom)
work up to 3-5 RM
3 @ 125
5 @ 115
5 @ 115 (My arms kept coming down unevenly… it was so weird… sometimes my left elbow wouldn’t even touch! I dropped the weight down and fixed it… but this was much harder than I anticipated. Not being able to use leg drive SUCKS! haha)
DB Floor Press (Palm-In)
2 sets of max reps
14 reps/12 reps @ 50 lb DB’s
1 Arm DB Row
12 reps/12 reps/12 reps @ 65 lb DB (
****SUPERSETTED WITH ******
Rear Delt Flye
12 reps/12 reps/12 reps @ 17.5 lb DB
Lateral Raise (thumbs up grip… totally stopped the “clicking” that I got a few weeks ago)
12 reps/12 reps/12 reps @ 20 lb DB
****SUPERSETTED WITH ******
Seated Incline DB Curl
10 reps/10 reps/9 reps @ 17.5 lb DB
(Feeling like a MASSIVE wuss on these… I usually use 25’s or 30’s when I do standing Hammer Curls… WTF? haha)
Wanted to do some TABATA, but I have lower body tomorrow AND Pilates… so I refrained.
Can’t wait to workout tomorrow though! =D
[quote]mmgalb727 wrote:
Not a bad workout tonight considering I was POOPED when I got to the gym… not sure why… I got plenty of rest last night and my day wasn’t too crazy… Oh well!
Max Effort Upper
3/7/09
Barbell Floor Press (paused at the bottom)
work up to 3-5 RM
3 @ 125
5 @ 115
5 @ 115 (My arms kept coming down unevenly… it was so weird… sometimes my left elbow wouldn’t even touch! I dropped the weight down and fixed it… but this was much harder than I anticipated. Not being able to use leg drive SUCKS! haha)
DB Floor Press (Palm-In)
2 sets of max reps
14 reps/12 reps @ 50 lb DB’s
1 Arm DB Row
12 reps/12 reps/12 reps @ 65 lb DB (
****SUPERSETTED WITH ******
Rear Delt Flye
12 reps/12 reps/12 reps @ 17.5 lb DB
Lateral Raise (thumbs up grip… totally stopped the “clicking” that I got a few weeks ago)
12 reps/12 reps/12 reps @ 20 lb DB
****SUPERSETTED WITH ******
Seated Incline DB Curl
10 reps/10 reps/9 reps @ 17.5 lb DB
(Feeling like a MASSIVE wuss on these… I usually use 25’s or 30’s when I do standing Hammer Curls… WTF? haha)
Wanted to do some TABATA, but I have lower body tomorrow AND Pilates… so I refrained.
Can’t wait to workout tomorrow though! =D[/quote]
This sounds like an awesome upperbody workout. Good job!
10 AM
60 min Pilates (this instructor ALWAYS kicks my ass!)
11:30 AM
Box Squat Jumps
5 sets of 3
Reverse Lunge off 4-5" platform into a Step-Up on a box (holy mama this was complicated and TOUGH!)
2 sets of 6 reps @ 70 lbs
2 sets of 6 reps @ 80 lbs
1 sets of 6 reps @ 90 lbs
1 sets of 4 reps @ 120 lbs
Reverse Hyper
3 sets of 10 @ 50 lbs
DONE! =P
(I need to video these lunge thingies… they are insane. It’s literally a reverse lunge directly into a step-up which counts as 1 rep… AAGGHH!)
[quote]mmgalb727 wrote:
Reverse Lunge off 4-5" platform into a Step-Up on a box (holy mama this was complicated and TOUGH!)
2 sets of 6 reps @ 70 lbs
2 sets of 6 reps @ 80 lbs
1 sets of 6 reps @ 90 lbs
1 sets of 4 reps @ 120 lbs
(I need to video these lunge thingies… they are insane. It’s literally a reverse lunge directly into a step-up which counts as 1 rep… AAGGHH!)
[/quote]
I definitely think you should take a video of this. I don’t think the written explanation gives it justice. I got sympathy pains just watching you.
I will feel strong when I can even imagine myself doing this without falling flat on my face!!!
So today started my first day of barbell complexes… basically I am just working on improving my conditioning this week… so I will be doing more cardio throughout the day and barbell complexes at night…
Oh yeah! And I got my “barefoot shoes” in today! They look like this:
I wore them tonight at the gym and I LOVE them! I highly recommend them to anyone considering them… I am sure my feet will be a little sore tomorrow… but that’s OK!
Here was my workout:
Monday
2 PM
Prowler Sprints (45 yds each) with 50 lbs - 4x
(recovered by dragging sled 45 yds with 45 lbs)
6:45 PM
Barbell Complex A
Bent Over Row
High Pull into Hang Clean
Front Squat + Push Press
Jump Squat (bar on back)
Good Morning
5 sets of 5 reps @ 50-55 lbs with 75 sec rest
**then I felt super crazy… so I dropped down to 45 lbs and did 10 reps of each exercises for 1 set… then I contemplated suicide… =D
Then I did sprints… only 60 yds… only 2x… wanted to see how the shoes felt. Sprints were good… I felt light and fast… but they did hurt my feet a little. It will take some getting used to and then I am sure I will LOVE IT! <3
Then I rested a bit and walked around the track for 25 minutes with sbmart! She is great! (about 1.5 miles)
Oh yeah, and I did 25 pull-ups throughout the day. (13 earlier in the day, and 12 at night)
Sounds like I did a lot… but I had lots of energy today I guess… =D
Tonight was fun. I was basically only going in the gym to help my training partners lift and film my crazy reverse lunge with step-up exercise…
AND I ended up hitting 2 PR’s!!! hahahaha It’s supposed ot be a de-load week but for some reason I felt crazy strong tonight! Whoo HOO! I went back to squatting with a very wide stance… and I didn’t quite hit the depth I wanted… but I will work on that! =D
Wednesday 3/11/09
Wide Stance Back Squat in my “Barefoot Shoes”
8 reps @ 185 <---- PR!!! And… NO BELT! I have never done more than 2-3 reps @ 185 without a belt so I was SUPER STOKED!
THEN… I put 205 on the bar… and got 5 reps! And I forgot to film it! GRR… so I did it again… and got it on film.
2 sets of 5 reps @ 205 <---- PR!!! AND… NO BELT! I seriously don’t know what got into me tonight! Here is the 2nd set:
Reverse Lunge Off Platform w/ Step-Up Using Safety Bar
2 sets of 4 @ 120 lbs (the safety bar weighs 70 lbs)
Here is the video… (she only videoed lunges on one leg… I did 4 on EACH leg though)
1 set of 6 @ 70 lbs
DONE and SUPER PROUD!
Oh yeah… notice the “barefoot shoes” in the videos! =D
You should use that squatting video to teach breathing technique for lifting. I can totally see how you fill with air right before you start.
I’m sure I am extra aware of this right now since it was my big learning moment for the week. That and don’t stomp your feet in the middle of a bench press. Not effective :)Although I do think it added a couple of style points.
