To be honest, I had been getting a little frustrated with my stagnating squats! And I haven’t focused on deadlifting in a while. So… I switched up my main ME Lift.
Conventional DL
Did several warm-up sets using 135, 185, 225, and 275. Then I pulled 295, but it was UGLY! (I was just trying to hit around 90% of my max)… I have a TERRIBLE problem with my butt flying up in the air… and it kept happening today… so I backed it down to 225, and pulled a couple times, and then brought it all the way down to 135 and did a few sets of 4-5 reps. I practiced LITERALLY dragging the weight up my shins and thighs and keeping my butt down.
Reverse Lunges
3 sets of 10 reps @ 35 lb DB’s (70 lbs total) (+10 TOTAL lbs, same reps =D)
DB Romanian DL
3 sets of 10 reps @ 70 lb DBs (140 lbs total) (same weight, same reps)
I was SMOKED by the time I got to DL’s… so the weight stayed the same.
Then finished off with an Ab Circuit:
V-ups
Sprinter Sit-ups
Kneeling Rope Pulldowns
Haha yeah I noticed that I wasn’t getting much response… but don’t want to cry and say, “waahhhh! Give me attention! Read my journal!” you know? I figure if people have something to say… they’ll say it.
[quote]mmgalb727 wrote:
Haha yeah I noticed that I wasn’t getting much response… but don’t want to cry and say, “waahhhh! Give me attention! Read my journal!” you know? I figure if people have something to say… they’ll say it.
Happy Thanksgiving to you too![/quote]
I read it. I just don’t always have something to say
Haha Thanks Claire! Glad you follow along! I don’t mind talking to myself =D But it’s nice to know I have people rooting for me too! =D
Well, tonight KICKED ASS in the gym! I don’t know if it was taking yesterday off and eating an abundance of food or what… but I just felt STRONG tonight! It was awesome!
Incline Barbell Bench Press (Paused on the chest)
6 reps @ 110 lbs, then 2 sets of 6 reps @ 115 lbs! So last week I barely eeked out 6 reps @ 105… this week I got it with 115!! Last week I also did a set of 5 @ 110 and it felt rough… tonight 6 reps with 115 felt easier than last week’s 5 reps @ 110! WHOO HOO!
Last week I did BB Bent Over Row for 3 sets of 8 reps @ 105 lbs BUT… my lower back is still killing me from Wednesday… so I thought I would do some 1 ARM DB Rows so I would have a little more support…
12 reps/11 reps @ 50 lb DB
***supersetted with ***
Bent Over Rear Lateral Raises
2 sets of 12 @ 15 lbs DBs (+2.5 lbs, same reps! WHOO HOO!)
1 Arm Lateral Raises
12 reps/12 reps @ 20 lbs! Same weight as my last set last week, +2 reps/+2 reps)
EZ Bar Curls
2 sets of 12 @ 50 lbs (same weight as last week, +2 reps/+2 reps)
This whole workout was AWESOME! I cut out 1 set each on the DB Rows, Rear Lateral Raises, and 1 Arm Lateral Raises… I was running out of time and smoked myself on Incline Bench and Floor Press… plus I am still sore from Wednesday… didn’t want to push my luck… have DE Lower tomorrow!
[quote]mmgalb727 wrote:
Haha yeah I noticed that I wasn’t getting much response… but don’t want to cry and say, “waahhhh! Give me attention! Read my journal!” you know? I figure if people have something to say… they’ll say it.
[quote]pushmepullme wrote:
mmgalb727 wrote:
Haha yeah I noticed that I wasn’t getting much response… but don’t want to cry and say, “waahhhh! Give me attention! Read my journal!” you know? I figure if people have something to say… they’ll say it.
Happy Thanksgiving to you too!
I talk to myself too, it’s okay!
:-)[/quote]
Hey I do too. Fortunately, I find myself damn interesting.
I’m reading. I just haven’t had anything to of substance to add but I hope you had a great thanksgiving.
Pushmepullme - haha I guess we all do it from time to time. Unfortunately I think I do it WAY more than what could be considered normal =D
Ouroboro - thanks! I DID have a great Thanksgiving… And don’t worry about saying anything of substance… any old meaningless bullshit is fine by me =D Just so I feel less alone!
Bulg Split Squat with front foot elevated
3 sets of 10 with 15 lb DB’s (+2.5 lbs, same reps! =D)
*** I also mixed this up, by holding the weight over my head in an OH Press position instead of down by my side, or by holding 1 arm in the air and 1 by my side… I have to keep tighter to stabilize myself this way =D
Pull Throughs
2 sets of 12 @ 62.5, 1 sets of 12 @ 67.5 (+5, same reps… + ANOTHER 5, same reps! =D)
Didn’t do decline situps b/c I felt like I may have pulled something in my rectus abdominis… so I did standing windmills b/c they didn’t hurt… they look VERY similar to this:
Finished off with TABATA =D
As many reps of each as possible in 20 sec with 10 sec rest in between sets - 8 sets total
BW squats, Lunges, Jump Lunges, Jump Squats, REPEAT
Hey Claire! Thanks! I was SUPER excited about my 115…
About the Bulgarian Split Squat… sorry I should have clarified… my back foot WAS elevated… but my front foot was TOO =D
Increases ROM and makes the exercise more difficult while giving me a KILLER stretch in my hip flexor and quad
I should have said Bulg Split Squat with front AND back foot elevated (my front foot was on an aerobic step)
[quote]mmgalb727 wrote:
Hey Claire! Thanks! I was SUPER excited about my 115…
About the Bulgarian Split Squat… sorry I should have clarified… my back foot WAS elevated… but my front foot was TOO =D
Increases ROM and makes the exercise more difficult while giving me a KILLER stretch in my hip flexor and quad
I should have said Bulg Split Squat with front AND back foot elevated (my front foot was on an aerobic step)
[/quote]
Those sound great. I have to give them a try. If I can balance myself.
Decline Pushup (Feet on Swiss Ball… only one foot at a time… other foot held in the air with WHOLE body contracted. Would switch feet halfway through… this was TOUGH!)
24 reps/19 reps/18 reps (+3 reps/same reps/same reps)
Reverse Grip Lat Pulldown
12 reps/12 reps/10 reps @ 120 lbs (+ 10 lbs, same reps/same reps/-2 reps)
***supersetted with ***
Scarecrows
3 sets of 12 @ 65 lbs (+ 5 lbs, same reps)
Cable Lateral Raise
3 sets of 12 @ 40 lbs (+5 lbs, same reps)
***supersetted with ***
1 Arm Arnold Press
3 sets of 12 reps @ 25 lbs (+2.5 lbs, same reps/same reps/same reps)
SUPER PLEASED with this workout! My weights and/or reps just keep increasing! Had quite the “pump” when it was all over =D Finished with some stretching…
[quote]mmgalb727 wrote:
Hey Claire! Thanks! I was SUPER excited about my 115…
About the Bulgarian Split Squat… sorry I should have clarified… my back foot WAS elevated… but my front foot was TOO =D
Increases ROM and makes the exercise more difficult while giving me a KILLER stretch in my hip flexor and quad
I should have said Bulg Split Squat with front AND back foot elevated (my front foot was on an aerobic step)
[/quote]
Did these myself after reading your log yesterday…You are right great stretch for hip flexor…No DB overhead though, have to work up to that !
Keep up the great work !
So I just got back from the gym… today was a shoulder rehab (guess I should call is PRE-hab since I don’t have problems with it anymore and I am just trying to prevent them in the future =D) and glute activation day. GEEZ I feel like I have been trying to get my glutes working again FOREVER… guess will all the sitting I do at my computer I will have to do it forever! =D
SHOULDERS:
External Rotations (horizontal and vertical)
Chest supported YTL raises
Scapular push-ups
some stretching
GLUTES:
over-unders
hip rotations on all 4’s
hurdle steps
glute bridges
1 legged glute bridges
Glute Ham Raises
scorpions, blah blah blah… =D (some of those are to warm-up… some are actual activation exercises)
And maybe I did a little more than just that stuff at the gym… I couldn’t help myself! I just love trying new hard things…!
So I did back extensions on the GHR machine, but I had 40 lb DB’s in my hands and I would do a row when I got to the top (parallel to the floor, holding the contracted position)… this will FRY your WHOLE posterior chain!
And I did several sets of pullups with a 10-20 lbs chain around my neck… (I don’t know how much it weighs because it’s a chain and feels totally different than a plate or a DB)
THEN… I did a couple sets of towel pullups where you wrap a towel around a bar and grip the ends of the towel to do your pullups… SO FREAKIN’ HARD! I could only get 3 sets of 3…
Anyway, I am done for the day… don’t feel too worn out at all… felt good to get blood flowing!
Conventional Deadlift
Spent most of the time working on my form (using 225)… It got a LOT better! I DID work up to 275 though…
8 sets of 1-2 reps @ 225 lbs
Reverse Lunges
3 sets of 8 @ 40 lb DBs (80 lbs total)(+10 lbs total from last week, -2 reps)
DB Romanian DL’s
2 sets of 8 @ 75 lb DBs (150 lbs total) (+10 lbs total from last week, -2 reps)
** dropped one set here b/c my lower back was already smoked from conventional DL’s)
