No go Greeny 
Great work Deb, you’re making great progress with the DLs especially
jeebus i come to check in and get assaulted with bicep!
not a bad thing, tho. 
wish i had the patience for a PB board at my gym. sigh. too many douches.
Okay…I give up.
The pic I was trying to post was the lolcat with the cat sitting on the back of the couch with the caption “gun show…i winned it”.
Sometimes assault can be a good thing CBear Well thanks for the thought Greeny! Sometimes pics just won’t post
Training yesterday:
Supersetted
Squat
Bar 1 set of 8
65 lbs 5 sets of 10
Bentover Row
37.5 lbs 5 sets of 8 each arm
Flat DB single arm presses
30 lbs 5 sets of 5 each arm
Overhead Push Press
50 lbs 5 sets of 8
I’m enjoying doing squats twice a week.
That seemed like a nice solid workout to end the week on.
I was supposed to do that routine on Saturday, Green, but I have a flash mob rehearsal today and my gym buddy wanted to do our usual Thursday thing today since she had a dinner Thursday night. I didn’t want to skip today or move it closer to my Tuesday routine (which is pretty tough). Today we will do our metabolic burner which looks like this:
One minute of each move with one minute of rest for 3 rounds:
KB swing
Weighted front squat
Shot put (throw ball against wall straight out forcefully)
Burpees
Ball slams
DB overhead arm presses
Bent over row with 25 lb plate
Reverse lunges
5 x 10 squats at 65# is a good solid outing. Nice job! What the heck is a “flash mob rehearsal”?
Flash mobs are groups of people who rehearse a dance and then “spontaneously” perform in a public place. We just mill around with all of the other people at the location and then when the music starts to play begin to do the choreography. They will video it and I’ll post it. Total fun stuff.
[quote]attydeb2005 wrote:
Flash mobs are groups of people who rehearse a dance and then “spontaneously” perform in a public place. We just mill around with all of the other people at the location and then when the music starts to play begin to do the choreography. They will video it and I’ll post it. Total fun stuff. [/quote]
COOL!!! we do that wth tango sometimes, except we dont rehearse…because there’s no choreography in tango…just feelin the music. - we wear ipods or bring portable sound systems
Nice work with the squats and arm pic Deb!
Thanks Travster!
Flash mob training, cool.
How’d you get in that?
My Zumba instructor had a link on his Facebook for the flash mob stuff.
Today’s training (gym closing at 3 due to weather so went over a lot earlier than normal):
Supersetted:
Deadlift
bar x 5
95 x 5
115 x 5
135 x 5
145 x 5 sets of 5 – up 5 pounds from last week!
Seated row
60 x 8
60 x 8
60 x 8
55 x 8
55 x 8
Lat PD
5 sets of 70 x 8
Squat
bar x 5
65 x 5
5 sets of 85 x5 – up 10 lbs from last week!
wow I’m seeing 2 improved lifts. way to go deb
Deb, look at that progress! I’m not entirely certain I could do 5x5 at 145 on deads. Nice.
You’re killing it Missy.
WOOT WOOT! Congrats on the PR’s
Flash mob. Cool. I saw that on a Modern Family episode. I love that show. Looking forward to seeing the video.
Thanks everyone! So here’s the low down on the flash mob. My friend had tickets to the Seahawks game in a private suite. Found out the day before the game that the flash mob was going to be during halftime on the field and that we’d have to stand in the tunnel for 2 hours waiting for our 5 minutes on the field. The cast of Hair was going to sing the signature song while the mob pretended to be lucky people who got to stand on the field (think Super Bowl only really lame). We said screw it, sat in the suite and did our own private flash mob dance (the suites on either side were amused). The crowd BOO’d the performance when it was done. Hello…a buncha football fans are not going to give a damn about a musical at a theater. We will participate in the next flash mob (and hope like hell it’s in a public place like a mall where people are amused by the spontaneous performance).
Okay on to training stuff. I read this article by Thibs where he recommends doing sets of 3 in an explosive manner for all training. You test up to your max, then back it off (I’m sure you’re all familiar with this concept). The difference is that every set has to be explosive for between 8 and 12 sets. No slow grinds. The idea is that this will build strength. Tonight was my first run at it:
Deads
95 x 3
115 x 3
135 x 3
145 x 3
155 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
Seated Rows
60 x 3
70 x 3
80 x fail
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
Pulldowns
70 x 3
80 x 3
90 x fail
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
Squat
65 x 3
75 x 3
85 x 3
65 x 3
65 x 3
65 x 3
65 x 3
65 x 3
65 x 3
65 x 6
bar x 10 (just for the heck of it)
Was a really good work out. Loads of sweat. Making it explosive really felt different. I’m going to follow this for a month and see how it feels re strength gains.