Oh and I am currently playing around with Redpoint fitness. Very very cool. I think I am going to get it set up to start using on Monday.
Thanks Betty!!! =D
Sbmart - you are so right about the breathing thing! I actually had a girl in my thread over at FA look at my belly to study my breathing. She is super strong and competing in her first meet next month and lifts totally raw (like she has never lifted with a belt!) I am jealous… I mean… she must have a core of steel!
So anyway, I was trying to explain how wearing a belt gives you a tool to “push out” against when you take in your big breath… and then I watched my squat video and realized that she could see what I was talking about!
It’s kinda funny though… it looks like a baby’s belly… you know how their bellies go in and out like crazy when they breathe? Thats what it reminds me of!
Will miss lifting with you this weekend! =( Hopefully Big Jim will be there to spot you! =D
I hope you and Susie have fun watching the figure comp. My rest periods will definitely be less exciting without you guys there.
See you on Monday!
We will! Have good lifts! =D
OK… I know I need to update the last couple of workouts (which were brutal!) but I am EXHAUSTED and about to hit the sack! Gotta be up in less than 6 hours! Driving to Northern Ky to watch the BIGGEST ONE DAY BODYBUILDING AND FIGURE SHOW IN THE COUNTRY BABY! WHOO HOO! I am so pumped! Got my food packed… driving up with my training partner and meeting Miss CBear for the first time… (I am nervous like a blind date!) haha =D
MUAH
catch ya when I get home!
sweet squats and those lunges off the platform with step ups are INSANE!! ur really murdering the training. way to go chica!!!
Dejavued - Thanks so much! I am LOVING training right now! =D
Here are my workouts from Thursday and Friday of this week… they were BRUTAL!
Thursday
Romanian Deadlift
High Pull (onto toes)
Squat Clean
Military Press
Jump Lunges
5 sets of 5 reps @ 55 lbs
(so I would do 5 RDL’s, then immediately do 5 High Pulls, then 5 Squat Cleans, then 5 Military Presses, then 5 Jump Lunges using a 55 lbs bar for everything. Then I would rest 60 sec and do it again until I completed 5 rounds total).
The only thing I changed is for the last 4 sets I did not have the bar on my back for the jump lunges. My balance was not great due to fatigue and I didn’t want to hurt myself… so I did un-weighted jump lunges
*** I almost cried after the 3rd set of this. It was so hard!
Friday
(same protocol as above, 5 reps of each exercise one right after the other… but I rested 2 min between b/c my partner and I had to share a barbell and each complex took at least 90 seconds)
Jump Squat
Regular Squat
Squat and hold at the bottom for 5 seconds before coming up
Military Press
Push Press
Front Squat + Press
5 sets of 5 reps @ 45 lbs
(Last set I used 55 lbs =D)
This SUCKED! It was so hard on my lower body… but it still didn’t make me want to cry like the day before… hahahaa
Took Saturday and Sunday OFF! Resuming normal workouts tomorrow! =D
So, I guess I am just talking to myself now =D haha
Today’s workout was good. I didn’t have time to write out my new exercise program for the week yet… so I just did whatever I felt like
Monday 3/16/09
Repetition Upper Body Day
Warmed up with a few sets of overhand grip pullups (usually do neutral grip)…
got 5/3/2 then did some other random warm-up stuff
Decline Pushups
18 reps/18 reps/16 reps (felt WEAK! Grrr…)
Neutral Grip Pull-ups
4 unassisted/4 negatives for all 3 sets
super-setted with***
Face Pulls
3 sets of 8 @ 52.5
T-Bar Row
12/12/12 @ 27.5
THEN a drop set
12 @ 30 lbs —> dropped to 20 lbs, got 5 reps -------> dropped to 10 lbs, got 4 reps ------> dropped to 0 lbs (only thr weight of the apparatus, got 3 reps… OUCH!
EZ Bar Tricep Pressdowns
21’s (7 partials at the top, 7 partials at the bottom, 7 full reps)
3 sets of 21 reps @ 32.5
Oh yeah… did some Blast Strap Leg Curls for sh*ts and giggles. Look like this:
Then supersetted a movement similar to this:
but used a towel and both legs at the same time. Also, my butt was off the floor and very tight an flexed. This was supersetted with Hammer Curls
3 sets of 12 @ 20 lbs
I just threw in the hamstring/glute stuff for fun. I think I am going to train these movements more often. Nothing is better than a nice pair of hams and glutes! =D
You forgot to mention the gymnastics balance beam and floor routine that you added in during rest periods. I’m sure those count for something.
Also you expended lots of energy making sure Susie and I didn’t break anything, which was no small feet.
Ummm… my routines were amazing and you know it! In fact, that’s how I snagged my bf… I won him over with my beam routine performed in his living room one fateful night.
And yes, keeping you and Susie from breaking yourselves was hard work too. You’re welcome! =D
[quote]mmgalb727 wrote:
Ummm… my routines were amazing and you know it! In fact, that’s how I snagged my bf… I won him over with my beam routine performed in his living room one fateful night.
And yes, keeping you and Susie from breaking yourselves was hard work too. You’re welcome! =D[/quote]
Yah I’m sure it was the beam routine that snagged him. It was definitely mesmerizing. I’m very jealous of your mad skills!!!
I have a feeling you have your work cut out for you with both of us. It will definitely get easier when we’re all doing the same thing. I can’t wait 
[quote]sbmart2 wrote:
You forgot to mention the gymnastics balance beam and floor routine that you added in during rest periods. I’m sure those count for something.
[/quote]
ummm forget the videos of squats and weird reverse lunges to step up thingys… I’d much rather prefer video of the balance beam and floor routines. They sound like things I would do…
LOL!!
SB - I can’t wait until we are doing the same thing either… and yes, I believe that my beam routine is what won his heart! =D
Court - I will see what I can do. Videos of my performances are typically $20 per viewing… BUT… I will talk to my Manager and see what he thinks about about you guys a deal ;D
Betty - yes, LOL is right! =D
Yesterday’s workout was just a pre-hab day… I forget the exact order but it included the following:
External Rotations (cable and weight plate)
X-band Walks
YTWLI raises
Depth Jumps
Vertical Jumps
Seated Dorsiflexion with band
Doorway stretch
Hip Flexor Stretch
Seated Hip Stretch
Achilles Stretch
THEN, I finished off with some intervals using the power ropes my gym just got. SO COOL! I planned on doing 30 seconds on, 60-90 off… and once I got 10 seconds into it I realized that there is no way that I could go that long! So I did 20 seconds ON, 60 OFF, 6x
The exercise looks like this:
(minus the sex noises… although I do think I made some funny faces…)
you do the most crazy off the wall shit ever!! I LOVE IT! LOL!!!
Could you explain what YTWLI raises are?
Thanks! Great work too!
[quote]B rocK wrote:
Could you explain what YTWLI raises are?
Thanks! Great work too![/quote]
Funny! They’re actually depicted in today’s article.
[quote]mmgalb727 wrote:
Yesterday’s workout was just a pre-hab day… I forget the exact order but it included the following:
External Rotations (cable and weight plate)
X-band Walks
YTWLI raises
Depth Jumps
Vertical Jumps
Seated Dorsiflexion with band
Doorway stretch
Hip Flexor Stretch
Seated Hip Stretch
Achilles Stretch
THEN, I finished off with some intervals using the power ropes my gym just got. SO COOL! I planned on doing 30 seconds on, 60-90 off… and once I got 10 seconds into it I realized that there is no way that I could go that long! So I did 20 seconds ON, 60 OFF, 6x
The exercise looks like this:
(minus the sex noises… although I do think I made some funny faces…)[/quote]
The power ropes look like a lot of fun and pretty tough. I dare you to do it with his noises though. That way, Sbsmart can post about this freaky chick at her gym and we can all laugh.
Betty - haha I just feel super lucky that the GM at my gym is so freaking awesome and orders the best equipment EVER!!
B Rock - thanks! Ddot is right! The exercise is shown in the article on T-Nation about Building a Powerful V Shape… and the author was right! These are NOT ego exercises… I use anywhere from 0-5 lbs when I do them…
Ddot- thanks for jumping in and answering the question for me! =D
Ouro - yes they are much harder than they look! And umm… about the noises… apparently I made lots of sex noises when I did my box squat a couple weeks ago… 135 lbs for 25 reps… I don’t remember b/c I kind of blacked out while I was doing it… but I sure got a few looks when I was done. Oh yeah, and one time when I was benching, I was squeezing my butt so hard that when I was done I accidentally yelled, “My ASS is going to be SO SORE tomorrow!!!” I meant to just say it to my training partner… but my headphones were blaring and I was all pumped up and so it came out as a scream… whoops! Same thing happened when I yelled my favorite expletive (which happens to be “BALLS!” ) when I missed a lift. Apparently that was quite loud and a group of dudes lifting found it to be quite funny that I yelled that out…
So don’t worry… sbmart should have PLENTY of stories about a crazy girl at her new gym…
I mean… I run around in barefoot shoes, doing my beam routine between sets, yelling about balls and my sore ass while maxing sex noises and lifting more than most dudes…
Not exactly your everyday cardio bunny at the gym =D