double dog dare ya! 
Betty - double dog dare me to do what? =D
Tonight was a kick-ass session at the gym! It was Max Effort Lower Body and it looked like this:
Wednesday ME Lower Body
3/18/09
Wide Stance BB Squat
7 reps @ 45 lbs
6 reps @ 95
4 reps @ 135
2 reps @ 185
1 rep @ 205
3 reps @ 225! <---- PR! (I vaguely remember hitting this a couple years ago with the safety bar… but come to think of it… I kind of doubt that I lifted that much back then… so anyway… PR! WHOO HOO!
Then I brought it in and did:
Close Stance Olympic Squat
1 @ 185
1 @ 205 (had to get used to this stance)
3 @ 225!!! <------ PR! Big Jim was touching my shoulders… but he SWEARS he didn’t help me at all…
I asked my training partner if I got low enough and she looked at me like I was INSANE and said my ass was on the floor and that she was shocked that I had to ask! =D
Sumo Stance Rack Pull (pin 2)
1 set of 10 reps @ 135
2 sets of 10 reps @ 155
Reverse Hyper
3 sets of 10 @ 60
Sled Drag
6 trips, 90 yds each, 45 lbs
Power Rope (wanted my training partner to try these! =D)
2 sets of 20 sec each
DONE!
all mmg
nice work
our gym is the best commercial gym i have ever been in we are very lucky
[quote]mmgalb727 wrote:
Tonight was a kick-ass session at the gym! It was Max Effort Lower Body and it looked like this:
Wednesday ME Lower Body
3/18/09
Wide Stance BB Squat
7 reps @ 45 lbs
6 reps @ 95
4 reps @ 135
2 reps @ 185
1 rep @ 205
3 reps @ 225! <---- PR! (I vaguely remember hitting this a couple years ago with the safety bar… but come to think of it… I kind of doubt that I lifted that much back then… so anyway… PR! WHOO HOO!
Then I brought it in and did:
Close Stance Olympic Squat
1 @ 185
1 @ 205 (had to get used to this stance)
3 @ 225!!! <------ PR! Big Jim was touching my shoulders… but he SWEARS he didn’t help me at all…
I asked my training partner if I got low enough and she looked at me like I was INSANE and said my ass was on the floor and that she was shocked that I had to ask! =D
DONE![/quote]
My favorite part was on your 3 rep of the wide squat stance when you turned your head very possessed like and yelled “I GOT IT” so loud that the entire place went silent for a split second.
Oops… yeah I think I scared some people. But honestly… yelling that out was part of what helped me get the weight up!
I’m sorry that my “friend” wasn’t there to “watch” us work out =D
P.S. Guess I gotta tell this story now:
So, I have noticed a new guy at the gym STARING at my workout partners and me when we lift. Like not glancing over, but stopping his workout and STARING at what we are doing. So I actually saw him out at a restaurant the other night and after staring at me for a while, he walked up and said, “You workout at my gym.”
And I said, “Umm… I think YOU workout at MY gym… I have been going there for 13 years.” (I kind of chuckled… I wasn’t being mean… just making a joke.)
and he said, “Yeah I WATCH you there all the time…” Not I SEE you, or I’ve SEEN you, or I thought I have seen you there… NO! I WATCH YOU! How creepy??? And we talked for a bit and he seemed super nice… so why did he have to be creepy and tell me that he WATCHES me…??? WEIRD! But he was not at the gym last night… maybe I would have scared him… haha
Thanks Ddot!!
Congrats on the squat PR! 225lb messes with my head. I can get between 0-2 reps. But can’t seem to triple it. So I gave up and just did 3x3 with 220lb last week 
Claire
Nice work Claire! Yeah I actually felt “scared” before I squatted on Wednesday… before BOTH sets! Even after I got it once I was still afraid… it was so weird. Glad I got over it though! =D
Worked out today with my BFF who was in town from California… it was Max Effort Upper Body and unfortunately we ran out of time and had to cut some stuff short… but here was the workout:
Decline Barbell Bench Press
5 reps @ 135 <---- TOUGH!
3 reps @ 145 <----- ( I was going for 3… but TOTALLY could have gotten 4! I am so mad at myself! The 2nd rep was hard… but then the 3rd rep was easy… but it’s like I racked it before I realized how easy it was! GRR!! )
Decline DB Bench Press
17 reps/16 reps @ 45 lb DBs
DB Push Press
12 reps/11 reps @ 30 lb DBs
*****Supersetted with ********
Face Pulls
12 reps/12 reps @ 52.5 lbs
*****Supersetted with ********
Pallof Press
5 reps each side/5 reps eac side @ 17.5 lbs
Power Rope (had to demonstrate for the BFF!) 2 sets of 20 sec each (ran out of time =(
DONE!
[quote]mmgalb727 wrote:
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[/quote]
aw man this is giving me horrible flashbacks. i did those complexes last spring during a cut and i’ve never had so many cuss words in my workout log!! lol i was doing em with 50 lbs and complex c and d, the last week, where its like 6 sets of 6 reps, with 45 second rests i seriously thought i was dead. good thing there is a bed in our workout room cuz i would have to lay on it the whole 45 sec rest. hell i tell you!!
Oh man! Yes, these workouts are so brutal! Sorry to give you flashbacks! =D
At least you are all done and it will likely be a while before you attempt them again! =D
So… yesterday’s workout was OK. I ended up being much more concerned with a new girl who worked out with us yesterday named Katie. She is interested in powerlifting and she wanted to lift with us to see what it was like. She is STRONG!!! =D
Her legs are extremely powerful (former soccer player) but her upper body will have to get a lot stronger before it can catch up to where her lower body is (i.e. being able to hold the weight on her back in a squat or grip the weight and lock it out in a deadlift… etc)
Anyway, so I spent a lot of yesterday watching and coaching her… but here was my workout:
Saturday 3/22/09
Dynamic Lower Body Day
Speed Deadlifts (conventional)
6 sets of 2 reps @ 165
Speed Squats
6 sets of 2 reps @ 135
Reverse Lunges
4 reps each leg @ 95 lbs
4 reps each leg @ 115 lbs
4 reps each leg @ 115 lbs
Pull Throughs
2 sets of 12 reps @ 57.5
Nothing exciting… getting the blood flow and working on technique more than anything! =D
I can’t wait to meet her!!!
Yeah she is super cute! You may have seen her working in the cafe… either way… you should meet her on Saturday for sure! =D
P.S. That reporter is coming to take more pics of Susie and get more information about her lifting tomorrow night (tuesday)… so even if you don’t feel like lifting, you could always come by for a photo op! =D Only if you feel like it though! Hope you are better soon! =D
Tonight was a decent Repetition Upper Body Day…
Monday 3/23/09
Repetition Upper Body Day
Flat DB Bench Press
3 sets of max reps leaving 1-2 in the hole on the first 2 sets
16 reps/17 reps/17 reps
Neutral Grip Pull-ups
5 unassisted/3 negatives, 4U/4N, 3U/5N
super-setted with***
Face Pulls
3 sets of 12 @ 47.5
DB Push Press
11 reps/11 reps/11 reps/10 reps @ 30 lb DBs
EZ Bar Tricep Pressdowns
20 reps/18 reps/18 reps @ 37.5 lbs
Drag the Sled
4 trips, 270 yds @ 45 lbs
So I had an AMAZING workout tonight! It was Max Effort Lower Body (always a favorite! =D) and I decided (with the advice of my coach) to try a Cambered Bar Box Squat tonight. I will post pictures of this bar here…
Anyway, here is how it went!
Max Effort Lower Body
3/24/09
Cambered Bar Box Squat
5 reps @ 230
4 reps @ 240
3 reps @ 250 (got it on video… will load it in a bit…)
Was TOAST after this (did a bunch of warm up sets… did NOT expect to lift that much! You are supposed to lift LESS with a Cambered Bar because it’s SO unstable, and the weight is kind of in front of you…) Took almost 2 hours to complete our first exercise! haha had to wait forever between lifts for a spot!)
Bulgarian Split Squat
2 sets of 8 reps w/ 30 lb DBs
BB Romanian DL
2 sets of 8 @ 135
Sumo Rack DL
8 reps/10 reps @ 185
DONE! HOME!!!
Here is a cambered bar box squat
Had a good workout tonight! Just did some sprints on the track in my barefoot shoes! =D
It was amazing. I had done a couple sprints when I first got my shoes just to see how it would feel. It was slightly painful the first time I tried them… but clearly I have gotten used to them… b/c I did several sprints and felt almost no discomfort! AND it felt like I was FLYING! Seriously… I felt like I was going so fast! It was so fun!
Sprints
50-70 yds
2 min rest
8x
rest 10 min*
LISS cardio for 25 minutes (walking around a track at 3.5 mph)
Took yesterday OFF. I needed it… was feeling a little beat up. My legs and feet were tight this morning from Wednesday’s sprints… hopefully it will be gone by tomorrow when I lift Lower Body.
Friday 3/27/09
Max Effort Upper
Flat BB Bench Press
Work up to 1-5 RM
3 sets of 2 reps @ 135
2 sets of 1 rep @ 145
***left a little in the tank… could have done more I think. Apparently I am not “pulling the bar apart” and activating my triceps…so I need to work on that
Flat DB Bench Press
2 sets of max reps
18 reps/16 reps @ 45 lb DBs
Bent Over Grappler Rows
3-4 sets of 10-12 reps
12 @ 35 lbs, 12/12 @ 50 lbs, 12 reps @ 55 lbs
*Super-setted with
1 Arm Across the Body Rear Lateral Raise
3-4 sets of 10-12 reps
12 @ 45 lbs, 12/12 @ 50 lbs, 12 @ 60 lbs
(first time doing this workout… trying to figure out my weights…)
Leaning 1 Arm Lateral Raise
15 reps @ 15 lbs
2 sets of 15 reps @ 17.5 lbs
EZ Bar Curl
3 sets of 15 @ 45 lbs
***whole workout was OK… not thrilled with anything… but I guess you can’t set PR’s every workout!