Cool OG, just keep at it and stay under the bar, use the SL stuff to help you out but don’t neglect the big lifts. Keep practicing, even with just the bar helps.
SL exercises will build up some nice legs too (-;
[quote]OctoberGirl wrote:
Yo Momma wrote:
OctoberGirl wrote:
Although the smith machine gets some grief it was suggested that I up my weight on the smith machine and get a feel for it and then go to the squat rack.
Go to the squat rack.
Go directly to the squat rack.
The Smith machine will never help you with your balance, because the bar follows a fixed path.
For example, in the squat rack using the bar on your shoulders, your feet must be directly under the bar (regardless of wide or narrow stance) in order to execute and balance your movement. In the Smith machine, your feet can be much farther behind the bar or forward of it, because the need to balance is taken out of the equation.
So you really won’t “get the feeling” of a freestanding squat at all.
hahaha! I will. Okay, tomorrow is upper body but I will go to the squat rack and I will imagine Yo Momma behind me with her bass threatening to smack me with it if I venture near the smith machine.
[/quote]
Don’t Make ME Come Over There and HURT YOU! NO SQUAT RACK, EVER!!! GOT IT. GOOD.
OG I trained a year and change with no rack to squat in, and relied on heavy unilateral work-
Its helped out a ton with knee tracking, depth and balance.
and now what thread is not in need of spicy nuts and PMPM fugging a smith machine
kmc
[quote]Firebug9 wrote:
Don’t Make ME Come Over There and HURT YOU! NO SQUAT RACK, EVER!!! GOT IT. GOOD.
[/quote]
hahaha! I did not use the smith machine!
Tonight’s workout - Upper Body
warm up on the rowing machine 10 minutes
Front Squats
50lbs - x8 (using set barbell)
70lbs - x5 (using set barbell)
50lbs - x8 (using set barbell)
I will up my weight on my next leg day which is Saturday.
Cable crossovers (these are difficult for me)
60lbs - x8
70lbs - x3
70lbs - x3
60lbs - x5
80lbs - x2
Bentover rows
70lbs - x8
80lbs - x8
80lbs - x8
Assisted Pull-ups
3x - 10reps
Lat pulldowns
80lbs - x10
90lbs - x8
70lbs - x10
90lbs - x3
Bridge - hold for 90 seconds x3
Glute Ham raise
3x - 10reps
I was very tired and sweaty after tonight’s workout. For some of these I did try more weight but I failed at that weight and just moved it down to do-able.
I will use that title for my next log.
Looks like a nice workout. Have you ever done your pullups before your rows? You might be able to crank some out unassisted if you aren’t already wiped.
Your cable crossover weight is the same or greater than the weight used by some regular people at my gym. You have mammaries of steel!
[quote]pushmepullme wrote:
I will use that title for my next log.
Looks like a nice workout. Have you ever done your pullups before your rows? You might be able to crank some out unassisted if you aren’t already wiped.
Your cable crossover weight is the same or greater than the weight used by some regular people at my gym. You have mammaries of steel![/quote]
Really??? They hurt like a mofo and it takes forever for me to get my hands all the way to my front. I can even feel my butt wobbling all over the place with the effort.
damn… I rock
I’ve TRIED the pull up… I can’t.
[quote]OctoberGirl wrote:
I’ve TRIED the pull up… I can’t.
[/quote]
Keep trying…you will. The difference for me, between an assisted pullup on a machine, and a free pullup (or even a free pullup assisted by bands), is huge.
[quote]pushmepullme wrote:
OctoberGirl wrote:
I’ve TRIED the pull up… I can’t.
Keep trying…you will. The difference for me, between an assisted pullup on a machine, and a free pullup (or even a free pullup assisted by bands), is huge.[/quote]
OG, do you ever do negatives? I swear by them. That’s how I started with pulls/chins.
I got up at 4:30am to get to the gym. I am not used to those early mornings but I am hoping that happens soon.
I warmed up on the elliptical.
I was feeling quite proud of my cable crossovers so I went to go do those this morning and was told you don’t being the arms forward when you do cable crossovers. Well damn, that just makes them much harder.
hack squat machine
bodyweight - x20
70lbs - x10 (holding at the down position for 10 seconds on last rep)
90lbs - x10 (holding at the down position for 10 seconds on last rep)
90lbs - x15
tricep push downs
3 sets of 25lbs - x15
walking lunges holding 25lbs 2x length of gym
30-minutes on treadmill
my weights on the hack squat went down. I just didn’t have the energy to push this morning. I will give those another try on Saturday.
[quote]ouroboro_s wrote:
pushmepullme wrote:
OctoberGirl wrote:
I’ve TRIED the pull up… I can’t.
Keep trying…you will. The difference for me, between an assisted pullup on a machine, and a free pullup (or even a free pullup assisted by bands), is huge.
OG, do you ever do negatives? I swear by them. That’s how I started with pulls/chins.[/quote]
I haven’t tried negatives but I will give them a shot. It is a goal to get to do the pull-up.
[quote]OctoberGirl wrote:
ouroboro_s wrote:
pushmepullme wrote:
OctoberGirl wrote:
I’ve TRIED the pull up… I can’t.
Keep trying…you will. The difference for me, between an assisted pullup on a machine, and a free pullup (or even a free pullup assisted by bands), is huge.
OG, do you ever do negatives? I swear by them. That’s how I started with pulls/chins.
I haven’t tried negatives but I will give them a shot. It is a goal to get to do the pull-up.
[/quote]
You go girl. It sounds like you are very focused and determined. That will take you far. Remember to key to weights (and life) is persistance. Slow, steady improvement. That, and posting half-naked pictures to show off your progress.
[quote]Wimsey wrote:
OctoberGirl wrote:
ouroboro_s wrote:
pushmepullme wrote:
OctoberGirl wrote:
I’ve TRIED the pull up… I can’t.
Keep trying…you will. The difference for me, between an assisted pullup on a machine, and a free pullup (or even a free pullup assisted by bands), is huge.
OG, do you ever do negatives? I swear by them. That’s how I started with pulls/chins.
I haven’t tried negatives but I will give them a shot. It is a goal to get to do the pull-up.
You go girl. It sounds like you are very focused and determined. That will take you far. Remember to key to weights (and life) is persistance. Slow, steady improvement. That, and posting half-naked pictures to show off your progress.[/quote]
aye aye captain!! =)
Negatives are great.
you can totally do the pull up thing! i’d recommend maybe just giving negatives a go and leave the assist machine alone for a bit.
for me training on that didn’t transfer over to regular pull ups at all. i had to just use a bench to kick off with for a bit, then just do chuinups, then i finally got a full pull up–after a few weeks. it really shouldn’t take you that long, you can totally do it 
[quote]Sindie wrote:
you can totally do the pull up thing! i’d recommend maybe just giving negatives a go and leave the assist machine alone for a bit.
for me training on that didn’t transfer over to regular pull ups at all. i had to just use a bench to kick off with for a bit, then just do chuinups, then i finally got a full pull up–after a few weeks. it really shouldn’t take you that long, you can totally do it
[/quote]
thank you =) I will give the negatives a try, and I can’t remember when I did try to do one on my own. I may be making more of it than it is, but I don’t think so! haha!
thanks for the advice
thanks AlisaV also!
tomorrow, lower body
I have freaking hiccups. I’ve had them for almost 30-minutes now.
aaaarrrrrggggghhhhhhhh!!!
[quote]OctoberGirl wrote:
I have freaking hiccups. I’ve had them for almost 30-minutes now.
aaaarrrrrggggghhhhhhhh!!!
[/quote]
BOOOO!!!
Scare them out of you?
Just to mention the hiccups again. They lasted about 40-minutes, were amazingly loud, hurt, and gave me a froggy throat today. What is up with that?
ooookay tonight’s workout
Went to my friend’s house after work. I am really liking the lifting outside.
Warmed up with bodyweight speed squats
Holding a plank position 60-seconds 3x
Walking lunges holding 35lbs 2x the length of the yard… hhhmmm I don’t know how to estimate that, about 40ft.
front squats
50lbs - x10
70lbs - x10
90lbs - x4
70lbs - x8
Single Leg Deadlifts
50lbs - x5
50lbs - x5
50lbs - x5
50lbs - x5
(I liked these because I felt it making me work on my balance issue)
Wheelbarrows - only once each way as he got a booty call and had to leave to go make romantic sweet love to a drunk cowgirl he met at some country western bar last night.
Got home then went for a 2mile walk with a friend of mine. It was a nice my legs felt tired but good. I think I could do some more weight but I am still getting used to the balance issues. I was a machine junkie for quite a while during my ear problem.
If anyone has some good tricep suggestions I am all ears. I am not a fan of dips as it puts a strain on my bad shoulder.
ALSO! I am liking the wider stance.