[quote]mmgalb727 wrote:
It finally inserted above! WHOO HOO! =D[/quote]
The first video worked just fine.
[quote]mmgalb727 wrote:
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)[/quote]
I"m kind of disappointed that you didn’t get a 'rowtastic hookerface"
How are you feeling today?
[quote]mmgalb727 wrote:
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)[/quote]
That was funny, for some reason I logged into my youtube account before I came here to check out your thread…and I already watched it. Lol…at least I’m up on it:)
Very freaking nice!
I didn’t know what Croc rows were, apparently that is what everyone in my gym does, only they just call them rows.
You are stronger than most men in my gym.
WolBarret - I know… but it didn’t at first. So I put in a link tot he video on You Tube and then once I refreshed it several times, it showed up! =D Thanks for letting me know though!
Ouro - I KNOW! Or at least “ROW IT OUT HOOKER!” or something of that nature… ;D
I actually feel OK today… back is a little sore when rubbed (I know that b/c I have a great boyfriend who rubs my back ;D) but other than that it’s fine! I am pleasantly surprised!
Chocolate - you ARE on the ball! Haha!
Free2Be - Thank you so much! Yeah I feel a little silly b/c I know it just looks like I am rowing with bad form like everyone else… But I really think I will see a big improvement in upper back strength and development from incorporating these! My goal is to be rowing 80’s by the time my meet rolls around =D
[quote]mmgalb727 wrote:
Free2Be - Thank you so much! Yeah I feel a little silly b/c I know it just looks like I am rowing with bad form like everyone else… But I really think I will see a big improvement in upper back strength and development from incorporating these! My goal is to be rowing 80’s by the time my meet rolls around =D[/quote]
Thank you actually, I did not know what croc rows were and never looked it up. So do you do some strict rows and then croc rows? That is probably how I’d approach it.
I think it will help your upper back thickness for sure and I think I’ll incorporate them after my strict rows. I like to really focus on my scapula and stability when rowing. I want a huge fucking back though and I think that this is something to incorporate for one set afterward. …80’s are what I used for 5x5 last week.
Please keep us up on the progress and when you hit those 80’s post another video if you would. I love great feats of strength.
I leg pressed 270 lbs today at 4x10 on the weighted machine!!
and for my max (cause i’m trying to strengthen my lower half) was 450 @ 3 reps
yay:)
I’m glad your having a great day, hopefully it gets better and you have a great rest of your Easter.
wow molly great croc rows! what do you pendlay bb row??
Free2Be - I actually just recently started including the Kroc rows in my training. I have done plenty of strict one arm rowing in the past… and will likely continue to incorporate strict rows in the future! I like both of them!
I agree about the thickness and strength! You should try a set of the Kroc rows and see how you like them! I have a feeling I will be trying the 80’s this weekend! ;D Will definitely get it on video!
Chocolate - NICE leg press! You are a strong chick
Deja - thanks! Honestly… NO CLUE what I Pendlay Row! Now I am curious and want to find out! Will have to get back to you on that one! =D
Had a fantastic workout today!
Monday 4/13/09
Bench Press Day (wave 2)
Flat Barbell Bench Press
warm-up
3 reps @ 80% of 1RM
3 reps @ 85% of 1RM
3 reps @ 90% of 1RM
**Used 140 as my 1RM even though I think it’s closer to 150 or 155
3 reps @ 110
3 reps @ 120
3 reps @ 125
(all of these were done paused on the chest waiting for the PRESS command)
Pushups
4 sets of 12-16
(done with my hands on these blocks so my chest can go down extra low… feet were also elevated)
16 reps
16 reps
15 reps with a 5 lb plate on my back
12 reps with 10 lbs on my back (removed weight and did 2 more)
Pullups
4 x 8-12
6 unassisted, 4 negatives
4 unassisted 5 w/ foot in a band
4 unassisted 8 w/ foot in a thicker band
***skipped out on my last set of pullups b/c I wanted to try the 70’s on Kroc rows ;D
Kroc Rows
15 reps @ 70 lbs
(grip slipped here… had WAY more in me!)
About 4 hours later I was training my Dad at the gym and when I was done I decided to try another set of the rows… but with straps this time. Since my grip is NOT a limiting factor in my deadlift… I feel like using a strap here is FINE!
So guess what? I got 26 reps using 70’s! Umm… yeah 15 reps vs 26? my grip was definitely the problem earlier today! =D
I am so happy about this! I am going to use 80’s this weekend! WHOO HOO! =D
Today was nothing exciting… some random pre-hab stuff…
Tuesday 4/14/09
Today’s workout included the following (in no particular order =D)
X-band walks
Inversion/eversion foot exercises
“no money” exercise with band
Dorsiflexion with DB
Single Leg Squats (foot behind, not in front)
DC Broomstick exercise
Deceleration/catch drills
force absorption work
“bad girls” w/ mini band
Getting pumped for heavy squat day tomorrow! WHOO HOO!
Single Leg Squats (foot behind, not in front)
DC Broomstick exercise
Deceleration/catch drills
force absorption work
“bad girls” w/ mini band
hmmmmmmmmmmmmm I wonder why your legs felt tired lol
[quote]squat1000b700 wrote:
Single Leg Squats (foot behind, not in front)
DC Broomstick exercise
Deceleration/catch drills
force absorption work
“bad girls” w/ mini band
hmmmmmmmmmmmmm I wonder why your legs felt tired lol
[/quote]
Hahahahaha I forgot about the single leg squats… you MIGHT be right ;D
At least I am taking tomorrow off and getting a 90 min massage!
So today’s workout was NO BUENO! =(
It was so bizarre… I kept having weird aches that started around my hip flexor and went all the way down my quads… it felt like a “tooth-ache” in my legs… like a dull, throbbing pain… and it actually made me nauseous…
Anyway, it was squat day… (awesome day to have major quad pain, right?) and I decided to go ahead and try a couple of sets.
It was supposed to be
Barbell Back Squat
3 reps @ 80% of 1RM
3 reps @ 85% of 1RM
3 reps @ 90% of 1RM
***using 240 as my 1RM
So I warmed up using:
45 lbs x 6 reps
95 lbs x 5
135 lbs x 4
165 lbs x 3
185lbs x 1
Then my work sets were:
195 for 3 reps
205 for 3 reps
215 for 3 reps
*** using a wide stance
My quads actually felt FINE when I was squatting… but as soon as I racked the bar I felt major pain again.
But I was a bit stubborn and wanted to try some reps with a close stance and Olympic Shoes. So I did:
185 for 3 reps
205 for 3 reps
225 for 1 rep
They all felt pretty easy. I decided to opt of out step-ups b/c my quads hurt an b/c of time.
Then, when I went back and trained my Dad later I felt better… so I did a couple of easy sets of step-ups
2 sets of 5 reps each leg using 135 lbs
DONE! Taking tomorrow off… and getting a 90 min massage… Aaaahhhhh! ;D
[quote]mmgalb727 wrote:
So today’s workout was NO BUENO! =(
It was so bizarre… I kept having weird aches that started around my hip flexor and went all the way down my quads… it felt like a “tooth-ache” in my legs… like a dull, throbbing pain… and it actually made me nauseous…
Anyway, it was squat day… (awesome day to have major quad pain, right?) and I decided to go ahead and try a couple of sets.
It was supposed to be
Barbell Back Squat
3 reps @ 80% of 1RM
3 reps @ 85% of 1RM
3 reps @ 90% of 1RM
***using 240 as my 1RM
So I warmed up using:
45 lbs x 6 reps
95 lbs x 5
135 lbs x 4
165 lbs x 3
185lbs x 1
Then my work sets were:
195 for 3 reps
205 for 3 reps
215 for 3 reps
*** using a wide stance
My quads actually felt FINE when I was squatting… but as soon as I racked the bar I felt major pain again.
But I was a bit stubborn and wanted to try some reps with a close stance and Olympic Shoes. So I did:
185 for 3 reps
205 for 3 reps
225 for 1 rep
They all felt pretty easy. I decided to opt of out step-ups b/c my quads hurt an b/c of time.
Then, when I went back and trained my Dad later I felt better… so I did a couple of easy sets of step-ups
2 sets of 5 reps each leg using 135 lbs
DONE! Taking tomorrow off… and getting a 90 min massage… Aaaahhhhh! ;D
[/quote]
Ouch…I’m sorry sweetheart. Hopefully that awesome massage will work out some of those tight muscles. I can only imagine how after the squat workout that would hurt. So hopefully it was just an off day and some time off those strong legs will do you some good:)
[quote]mmgalb727 wrote:
I am so happy about this! I am going to use 80’s this weekend! WHOO HOO! =D
[/quote]
Looking forward to seeing how the 80’s go for you. I did 5 sets of strict rows with 90’s and and then did 1 set of Kroc’s with the 90’s and only got 13…it hurt! I think I’ll do this every other week, thanks for the exercise.
It’s the force absorption work that got you. That stuff is very hard on your body and I would not put it on an active recovery pre/Hab day before leg day. It will take away from your power.
Free2be - you are welcome! I am excited to see how they go too! =D
Big Jim - I know I know! I will be taking all of this stuff out of my program for the next 4 weeks… I will stick with light band stuff ;D
LOL 
Hey Molly-
I was reading on your other log on FA, and just wanted to say that I completely sympathize with you…I know that fatigue all too well, and it SUCKS!! :<
It’s good that you are taking action now…
For too long I waited, because “fat loss takes time.” But something just felt “off.”
I still haven’t found all my answers, but I’m getting closer…your Doc sounds awesome!
On the same token, we always hope there isn’t anything wrong, but if there is, at least we know we aren’t crazy, haha!!