glad you got rid of your baggage. looking forward to video of anything focusing on your hammies. be sure to include the whole posterior chain, please. essential for appropriately checking form, of course… 
aw that sucks niiki about the looser guy …but onward and upward–his loss is RIGHT.
do try the ghetto ghr! i tried it with a barbell on the floor loaded with 10’s or 25’s, with a few plates in front and behind it to keep it in place, put my feet under the bar and there you go…sort of :{
but i’ve only just started to try the other ghetto version on the lat pull down thing–and the lat pull down contraction seems like its more of a ghr then the barbell on the floor style …thing.:{
I’ll wear shorts just for you T.
Haha ghetto version. And here I am calling it Natural GHR.
I did know about the BB. I know a few ways, one including a bosu ball, but for some reason I’m intrigued by doing it on the Smith Machine.
Good workout today. Well, it started off rough with the squats. But we can’t kill it all the time, huh?
I put 185 on the BB just to get a feel for the weight. Went parallel, I’m hoping that I got accustomed to it enough to do it correctly next week.
Did FST-7 Leg press, 270x12x7.
I am finally in love with the leg extension. Got up to 120 I believe. I cried out quite a bit, but I don’t really care. I actually can’t wait to do them again.
I did a couple sets of front squats, got up to 95. I like these now too.
K, enough legs. It was a push day so bench was next.
First off, I’m really surprised by how much stronger I got. I think I’m liking deloads, even though I noticed that right after the deload, I’m a bit weak. Then the following week, I just kill it.
Anyway, I did 95 x 6 WITHOUT a spot. I was flabbergasted.
Then I put 115 on the bar. I was going to try to do it without a spot, but my hot ATG squat guy was around and I didn’t think it’ll be cute to get pinned in front of him. So I got a spot and did that well for 5 reps as well, without his help, just assurance of not DYING.
Now I’m like, on Cloud 9. I put 135 on there. Then I sat on the bench and stared at it for a while until my previous spot guy came over to help me. He helped too much, so these reps don’t count.
I told him that I was done benching and he left to do his thing. Then I looked at the loaded BB again and figured that I’ll really like to find my 1RM, and how sweet it would be if mmy RM was 10 lbs less than my BW. So another guy came to spot me. He asked if I wanted help unracking it and I said no thanks. I got it up, dropped it to my chest and it stayed there. Spotter got it back up. FAIL, I thought. My spotter pushed me to do another, this time he said that he’ll unrack the bar though. OOOKKK I thought. I always unracked the bar myself, didn’t think that it’ll change anything. He unracked it, told me “C’mon GET MAD AT IT!” and I brought it down to my chest, then brought it back up and racked it… SOLO. No assistance. The guy was even 2 feet behind me.
Then Mr. Hottie compliments me and says that I’m putting his friend (he was training chest with another guy today) to shame.
I can’t even explain what cloud I’m on right now. It was amazing though; everyone in the gym, including trainers, stood around watching me and counting the reps aloud since I put 115 on the BB.
Hmm.
Followed by shoulders and triceps.
Funny thing about the triceps. I start off with CGBP but I couldn’t find a free bench. I find this guy sitting on the bench talking to someone else. I ask if he’ll be done benching soon and he tells me that he’s deadlifting -_-
I was like “Oh, uhm… are you going to be finished deadlifting soon?”
Luckily he has more heart than brains and told me that I can do my thing.
Then 20 minutes interval on stairstepper. Done.
P.S. I have to get a vid of my bench. I just realized that I don’t have one… was never proud of them since I didn’t work on them as hard as I did everything else.
Ok, tomorrow is my resourceful GHRs, Tuesday is bench.
135lbs! you graduated to the big boy plates Nikkie- way to go!!
p.s. why in the HELL did you not ask cutie ATG guy to spot you?!
Thanks N, I’m so happy!
Someone just told me that when doing 1-3 RMs, always have an unracker. I didn’t know that but I definetely believe it now.
He was spotting his friend and he seemed to need a spot more than me 
The friend is new to training and they trained chest today as well. ATG still saw me benching though and complimented me. And we talked a lot, we were pretty much within 10 foot radius at all times. Which was good for watching him do clap push ups. Yum.
Not a really good day at the gym. Started off okay, but just got a little depressed at the end. Oh well, still proud of the things that I did give my all.
I tried deficit DLs for the first time today. I really like them. I used 2 risers as my platform, I’ll do 4 next week.
I also finally bought globes from my gym, which helped my numbers a lot. My rep PRs for DLs today was 155 x 6 and 185 x 4.
DL PR is 205 x 1 now (+5 lb, no biggie really)
I tried like CRAZY to pull 4 plates, but it was a no go. 2 45 and 2 35s on the bar still looks hardcore, right? 
Anyway, I got a vid of the 205. Mainly because I didn’t get a vid of the GHRs on the smith machine
As you can see in the vid, people have been benching there for a while.
My hammies were pretty fried by the time I took the vid, so form isn’t great. But, I did it 
After hamstrings was back, which I did an average job on. Did some assisted chins, worked my way down to 20 lb resistance for 4 reps, inverted rows, wide grip pulldowns on the machine instead of the pulley system I normally use, triangle bar pulldowns which felt strong today, rows, forgot traps and said screw it, did 1 set of DB rows but just wasn’t feeling it today and rear delts. I like working these now. Did rear delt flies on the machine and incline bench, and facepulls.
Biceps sucked, they’re weak as hell. So this, among other things, depressed me. Tried to do cardio on the stepmill but after 5 minutes, I hopped off and left.
I’m surprised your ATG squat buddy even has the focus to lift with you their doing deadlifts in them shorts haha. Good job.
Heh sadly he’s not there when I do squats and DLs. I get there early so I can have free reign of the squat racks 
Thank you <3
205lbs is def hardcore - and keep at it. I’m seeing 4 plates in your near future 
Great work on the 205 DL Nikki! Kept your back tight and made it look all too easy. Good stuff. You’ll have those 4 plates in no time.
Hoorah for ATG boys! I have yet to find one, but then again I don’t look around too much when I work out–mostly cause I’m in the “face-ripping zone” as I call it. However, I always check the oly rack wall on my way out; there are usually a few well proportioned hotties over there.
Are you the only hardcore girl at your gym? The only girls who come to the student rec center here get on the ellipticals or the ab/adductor machines and shoot frightened looks at me when I get all sweaty with my heavy dumbbells…makes me feel very alone…
Good work Nikki, make a road trip to mississippi and work a deadlift day with me
Thanks N and Maschy! I can’t wait for the 4 plates.
Go to the gym and not look at eye candy? That’s unfathomable to me
I hope you find your ATG squat guy though Miss Plucky, those are the only times I look at a guy in the gym. Strength and training legs attracts me the most. I don’t care for the pretty boys who work arms and chest day in and day out.
There’s one female bodybuilder in my gym, been training for 4 years and competes. Other than her, I haven’t seen any.
I’ll visit you at the gym one day so you don’t feel so alone haha.
I get a lot of support and encouragement from the guys there, so the females giving me strange looks don’t bother me. I suppose that I’m good entertainment for the 2 hours on the treadmill.
Thank you Dixie. Will do, I guess I get to DL with the big boys now
Tell me about it, I see too many skinny guys doing curls…
They really need to be workin on DAT ASS
I saw one really ripped lady doing rack pulls the other day, I just stopped in the middle of my workout and stared like an idiot. She’s probably used to that though. It was so refreshing to see!
Nikki so you are so hot that I’m having trouble concentrating on your lift! Damn! Good thing you ditched that boy when you did.
Guys in the gym immediately lose all attraction for me when they quarter-squat.
Nikki!! you beast!!! You’re bench is awesome–and better then mine but you’re a badass!!I’m jealosu and happy at teh sametime :{ :}~!
Yeah, I know that refreshing feeling. I wish I felt refreshed a lot more at the gym in those respects. I’m tired of seeing women doing an exercise for 30 reps and not even huff at the end. Where’s the challenge? Where’s the push for the body to grow and adapt?
Thanks Kimba
Yeah, quarter squats suck. My ex did them… nuff said.
Lesson learned, don’t settle for quarter squatters.
Lol thanks Brute.
Now you know how I feel about your squats. And your DLs. Hell, even your bench. I can’t do 125 x 2; I just hit 135 because I didn’t have to unrack the bar and my spotter was motivational.
Somewhat average day in the gym.
Squats sucked terribly, but I got a vid nonetheless. Bleck.
It’s probably my caloric deficit that made me weak as hell with squats today. But then again, everything else felt strong. I don’t know, I’ll work it out. I know that I need to focus a little more about my form, make it the only thing that I’m thinking about.
The vid is my 155 x 3.
Ended squats with 20 reps of 70% my 1RM, 115.
Squats were the worst part of the workout. Got on the leg press machine and got 5 reps with 10 plates. So my spirits picked up and I did 2 sets of single-leg leg extensions, then double-leg extensions at 150, then drop sets starting at 130.
Gym was empty today (well, it is Tuesday) so I did high reps on the bench. 75 x 12, 10 and 85 x 8. That’s all that I remember about that.
My BW dips are looking WICKED right now. I did 12 of them so I stood there shocked for a minute, then put on 25 lbs onto a dip belt. BW+25 x 5
:D:D:D:D:D
I always loved dips, but I love them even more now. I feel like one of the big boys, even though the big boys put on 45 lb plates. Eh, that’s just semantics haha
Nothing else to report beyond that. Did OHP with dumbells today to change it up. Used 25 lbs for L-lateral raises, that’s a first I believe.
Uhm… yeah.
oh hey there. ^squat video^ hotter than hell. I previously invited you to come deadlift, I now extend that to squatting as well.
[quote]Nikki9591 wrote:
I’m tired of seeing women doing an exercise for 30 reps and not even huff at the end. Where’s the challenge? Where’s the push for the body to grow and adapt?
[/quote]
Did you see the vid I posted in my journal yesterday?
Good work on the squat. Maybe try bringing your grip in more? Its a personal comfort thing, but for me it helps me keep up my upper body tight.