[quote]ouroboro_s wrote:
mmgalb727 wrote:
Wednesday
4/8/09
Military Press Day (subbed in Incline DB Press)
Incline DB Press
4 sets of 12-20
15 reps/13 reps/11.5 reps/13 reps @ 45 lb DBs
Side Laterals (one arm at a time)
4 sets of 12-16
12/15/16/16 @ 17.5 was sand bagging in the beginning I guess
Hammer Low Iso Row (one arm at a time)
4 sets of 12-16 reps
16 @ 45 lbs
16 @ 55 lbs
16 @ 55 lbs
DROP SET:
13 reps @ 75 lbs
DROP TO 50 lbs, 8 reps
DROP TO 25 lbs, 12 reps
DONE! =D
I’m impressed with the incline DB press. I did them for the first time last night starting at 30 lbs and dropping to the pink DBs by the end I think I may have cried a bit too.[/quote]
Tell me about it…I can only db press 20 pound weights that many times, but I’m building…I will get to 40 pound weights some day:)
Ouro - thanks! Yeah Incline Presses are a B*TCH! I really thought I had more in me… but apparently not! haha… I highly doubt you were using the pink DB’s!
SBMART - you will get good at them! You just need practice… it’s OK though… b/c you WARM-UP on Barbell bench with more than my Max BIATCH! That’s why you are a benchtastic hookerface! =D
Chocolate - hell yeah you will! Keep working at it! =D
Well today was supposed to be OFF of course… but I was training my Dad at the gym and couldn’t resist doing a little something ;D
7 neutral grip pullups (YAY!)
3 " " with 20 lb chain on my neck
3 " " with 20 lb chain on my neck =D
OH squats
3 sets of 10 w/ 35 lbs (just to get blood flowing… I am SORE from my gymnastics adventure the other day. My hammies HURT from doing the splits! OUCH!)
Drag the sled
45 yds w/ 45 lbs
4x
Power Rope
30-35 seconds intense work
90-120 sec rest
4x
[quote]mmgalb727 wrote:
Well today was supposed to be OFF of course… but I was training my Dad at the gym and couldn’t resist doing a little something ;D
7 neutral grip pullups (YAY!)
3 " " with 20 lb chain on my neck
3 " " with 20 lb chain on my neck =D
OH squats
3 sets of 10 w/ 35 lbs (just to get blood flowing… I am SORE from my gymnastics adventure the other day. My hammies HURT from doing the splits! OUCH!)
Drag the sled
45 yds w/ 45 lbs
4x
Power Rope
30-35 seconds intense work
90-120 sec rest
4x
DONE =D
[/quote]
Lol…you’re so cute!!! You did a lot of lifting for someone who was supposed to be off for today. You’re like me, if I’m around weights or a machine I cant help but do more than I’m supposed to.
I could be as sore as can be and I will get tempted every time to push harder when I’m supposed to be taking it easy.
[quote]mmgalb727 wrote:
Well today was supposed to be OFF of course… but I was training my Dad at the gym and couldn’t resist doing a little something ;D
7 neutral grip pullups (YAY!)
3 " " with 20 lb chain on my neck
3 " " with 20 lb chain on my neck =D
[/quote]
How much fun is that. I don’t use a chain but I’ll throw on the dip belt and have done with a 25lb plate. I love when the snazzy gym boys are doing lat pull downs and the little skinny chick hops up with a plate banging between her knees. But then I’m kind of an emasculating bitch.
Chocolate - yeah I am kind of addicted! ;D But after several years I have learned (for the most part) what I can recover from and what I can’t… I have no doubt that you will figure that balance out for yourself as well!
Free2Be - thank you so much for the compliments! Really… that was very nice of you! No You Tube? What the hell are you supposed to do during the day? WORK??? Now that’s just silly!
I agree about T-Nation and then men and women… I think it’s b/c most of the women at T-Nation are very serious and HAVE to work harder and maybe feel like they have to “prove” themselves before they feel worthy of being here? I don’t know…
While it just seems like any old (male) jackass off the street will come and start posting as if they know everything… weird…
Anyway, thanks for the compliments! =D
Ouro - I love the chain! Makes me feel like a badass! haha… plus it’s a very quick and easy way to add weight! Yeah I love it b/c I roll into the gym with blonde hair, makeup and pearl earrings on and then DESTROY the egos of the men around me… hahah It’s like they never see it coming!
[quote]mmgalb727 wrote:
Chocolate - yeah I am kind of addicted! ;D But after several years I have learned (for the most part) what I can recover from and what I can’t… I have no doubt that you will figure that balance out for yourself as well!
Free2Be - thank you so much for the compliments! Really… that was very nice of you! No You Tube? What the hell are you supposed to do during the day? WORK??? Now that’s just silly!
I agree about T-Nation and then men and women… I think it’s b/c most of the women at T-Nation are very serious and HAVE to work harder and maybe feel like they have to “prove” themselves before they feel worthy of being here? I don’t know…
While it just seems like any old (male) jackass off the street will come and start posting as if they know everything… weird…
Anyway, thanks for the compliments! =D
Ouro - I love the chain! Makes me feel like a badass! haha… plus it’s a very quick and easy way to add weight! Yeah I love it b/c I roll into the gym with blonde hair, makeup and pearl earrings on and then DESTROY the egos of the men around me… hahah It’s like they never see it coming! [/quote]
Ha ha…I want to know now. Lol…basically whenever I do squats or lunges or heavy legs, I get sore 2 days later
Whenever I do heavy back, I get sore 2 days later.
Whenever I do heavy arms or chest, I get sore 2 days later.
And a bad sore, like limping, soreness while moving, like simple walking. And I wouldnt even say I lift “heavy”
squats (free weights) - 120 lbs
lunges (dumbells) - 30 weights
bench (dumbell) - 27.5 weights
bench (barbell) - 135 lbs
I think my body is just afraid of me…lol, but I’ll get it one day.
Had a FANTASTIC workout tonight! I was SUPPOSED to deadlift tonight and do the following:
Deadlifts:
warm-up
3 reps @ 80% of 1RM
3 reps @ 85% of 1RM
3 reps @ 90% of 1RM
Since my 1RM is around 315-325… and you are supposed to use a number a little LOWER than your real 1RM in order to get all the reps… so I have been using 300. WELL… since I am switching to sumo from conventional, and we have no idea what my sumo 1RM max is… we just guessed =D
here is how tonight went:
Full body warm-up
Sumo DLs
6 reps @ 95 lbs
5 reps @ 135
3 reps @ 165
3 reps @ 195 (added belt after this set)
3 @ 225 (only b/c I didn’t know what my 1RM is… this ended up still being a warm-up… normally would have only pulled 1 rep with this weight if I KNEW beforehand that it would be a warm-up =D)
3 reps @ 240 (80% of 300)
3 reps @ 255 (85% of 300)
3 reps @ 275 (90% of 305)**** rested 20-30 seconds between reps… I got 3 reps total… but it was rough pulling sumo with this high of a percentage b/c I am SO not used to it.
THEN, I wanted to pull 275 again… and Big Jim (my coach) made me drop to 225 and pull 10 F-ing reps! Not ten singles… 10 reps no stopping with 225! I wasn’t sure if I could do it… but I went for it!
10 reps @ 225… (wish I got it on video! =D) SO PROUD of myself!!! PR!! (i guess… haha)
Cambered Bar Back Extension
12 reps/12 reps/11 reps @ 73 lbs =D
[quote]mmgalb727 wrote:
Yeah, you’ll figure it out! And those are FANTASTIC numbers! Don’t be down on yourself! Hell, I think your bench is close to or better than mine! =D[/quote]
You’re just trying to flatter me. You’re the mega lifter:)
[quote]chocolatew wrote:
mmgalb727 wrote:
Yeah, you’ll figure it out! And those are FANTASTIC numbers! Don’t be down on yourself! Hell, I think your bench is close to or better than mine! =D
You’re just trying to flatter me. You’re the mega lifter:)
[/quote]
Bartering Hijack:
Chocolatew,
If you don’t want that bench number you can have mine. We’ll switch. My gift to you
[quote]Court wrote:
chocolatew wrote:
mmgalb727 wrote:
Yeah, you’ll figure it out! And those are FANTASTIC numbers! Don’t be down on yourself! Hell, I think your bench is close to or better than mine! =D
You’re just trying to flatter me. You’re the mega lifter:)
Bartering Hijack:
Chocolatew,
If you don’t want that bench number you can have mine. We’ll switch. My gift to you :D[/quote]
Ha ha…no I’ll keep it, but I swear you ladies are lying to me. You’re the tough ones, you’re just trying to make me look good:)
Chocolate - trust me… “just wanting to be nice and make others feel good” is NOT a problem you will run into around here! Most of the chicks are ruthless b*tches! haha
But seriously… that bench number is fantastic and will only get better now that you have all this inspiration and advice! =D
[quote]mmgalb727 wrote:
Chocolate - trust me… “just wanting to be nice and make others feel good” is NOT a problem you will run into around here! Most of the chicks are ruthless b*tches! haha
But seriously… that bench number is fantastic and will only get better now that you have all this inspiration and advice! =D
Claire - believe it or not I WAS NOT SORE today! WTH? I can’t believe it! My hip flexors did tire out pretty quickly when I was dragging the sled… but no soreness…! Maybe tomorrow? We’ll see! =D
Todays workout was pretty good… just sled dragging and rows… a little lighter on the drag this time and really concentrating on pushing through my heel and feeling it in my glutes and hamstrings!
Sled
forwards 5x
backwards 2x
135-180 lbs
Kroc Rows
25 reps @ 60 lb DB! WHOO HOO! Here is a video:
(P.S. Kroc rows are 1 arm DB Rows where you place one leg on a bench, use “cheating” form… i.e. you use more of your whole body to move the weight… and you try to go super heavy for 20-30 reps =D)
I think I may have cried a bit too.[/quote]