great DL. Hope they call you back from Alabama.
I have my eye on your program- mine is sufficing for now, but when I start to really stall, I may try some of yours. How are you eating these days?
What would you say caused you to break through your barriers,(lift weight you never thought you could?)
What have you done to correct heinous form problems?
thanks hope all is well.
[quote]aeromom wrote:
great DL. Hope they call you back from Alabama.
I have my eye on your program- mine is sufficing for now, but when I start to really stall, I may try some of yours. How are you eating these days?
What would you say caused you to break through your barriers,(lift weight you never thought you could?)
What have you done to correct heinous form problems?
thanks hope all is well.
[/quote]
Well don’t worry cause your not the only one with program difficulties. I have decided today to not do squats anymore because somehow squats and DLs are really bothering my back, I am just going to stick with the DLs and probably employee some machine work for my quads and work on perfecting my front squat form since back squats are not working for me.
Sometimes after a deloading week and then going back to the gym you can see real improvements to your lifts.
My diet… well with all the traveling I have been doing lately it has kinda sucked but when I am on target it is fairly strict. Right now I am working on fat loss so my calorie intake is fairly low, about 1200, which is honestly a bit lower then most women who do the work outs I do needs to be on. Though with diabetes my body is fairly tempermental about fat loss and I need to work a little harder. I posted a detailed menu of my diet a few pages back, feel free to look if you want the indepth view.
I can’t really say I have had many barriers in my mind as to what I could lift. I have never really thought I could not lift something eventually. I remember when I was trying to figure my 1RM for DL I would do my warm up sets 1x5, then 3x5 or what I did the week for, and then 2x5 of something heavier, or even just 1x5 of something new. Each week I would see how I felt, if it felt hard, if I had DOMS and how bad it was the next day. Then the next week I would do more of the new wieght and eventually I would get used to it and be able to lift more.
When I finally did reach my 1RM I was surprised because it was 40 lb beyond anything I had lifted up till then. I am fairly sure I have gotten beyond that but I haven’t tested it lately.
As far as form problems I made alot of videos and sent them to my trainer or put them up on weight lifting forum where I felt confident people knew what they were talking about. I watched alot of videos that showed the exercise and paid attention to form and how to maintain it. Until I was sure I ahd my form correct I would not increase the weight too much so I would avoid injury.
I hope this helps you.
Today went pretty well, I felt a little weak by the time I got to DB Press, but I did it so that is all the matters.
Bench Press 1x10x45, 1x5x65, 1x5x85, 5x5x95
I would I have tried for a bit more if I had a spotter.
T bar Rows 3x8x45
These have got to go up next week cause I finished with out a struggle.
HS High Iso Rows 3x5x65
HS Iso Low Row 1x5x45, 2x5x55
Incline DB Bench Press 3x12x30
Sets of 12 really make you see where you are weak.
DB Bench Press 4x6x35
I usually do 3x8 but I couldn’t pump out the extra 2 per set here so I add another set of 6.
If caught where I mentioned it before I have decided to not do back squats anymore, at least for now. I have done videos to check my form and tried to maintain the correct posture but some how I am not managing it. I will get back to it but for right now I need to take a break. Though I will be practicing front squats with an empty bar 
I don’t think I can manage to hurt my back with those…
Todays work out
SLDL 1x12x45, 2x10x95, 3x8x115, 3x6x115
I’m supposed to do 3x12 or working sets but I could not manage to hold the weight for 3x12, so I added in some sets of 6. I all made sence at the time shrugs
Single Leg Split Squat 3x8x40lb DBs
Barbell curl 3x8x50
DB Curl 2x8x25
I don’t like thes, they just seem pointless
Leg Press Machine 5x5x270
I used to use this weight and this time it felt easy so perhaps I did gain some muscle
This moring I went to go get some cardio in and I noticed that the gym installed a bunch of new Hammer Strength equipment, including a few new power racks. I am very happy about this. However they did move my DL rack to the middle of a highly trafficed area which I don’t like.
The thing with the new power racks that I cannot understand is that they have the area at the top where you do the pull ups but the area where you would stand on to do SLDL or get to the handels are so far away that I don’t think anyone would be able to reach them. You would have to be 7 feet tall and still jump to reach it.
We were all speculating that they put the rack together backwards but it turns out that it is put togetehr correctly. Not to mention there is a light hanging down right at the point where ones head would be if they completed the pull up.
http://us.commercial.lifefitness.com/content.cfm/hdpr
This is what I am talking about.
I have to say that tonights workout was kinda blah. Plus with all the moving around of equipment and the taking out of old equipment I now cannot find a place to do my Barbell Shoulder press grumbles
Tonight’s workout went like this…
Lat Pull down 2x8x100, 1x8x115
Upright Row 2x8x50, 1x6x60 (it was this point when some took my 50 lb barbell when I wasn’t looking grumbles more)
Cable Rows 3x12x70
One Arm Row 5x5x45 plus an extra set for my left arm
I gace the new HS Squat machine a try and I think I may be to short to use it, lol. Though I suppose I could stand on a 45lb plate or 2 if need be. It just felt awkward. I tend to try to be paralelle with the ground when I squat and when I did that with this I hit the ground grumbles at shortness
I can’t put my finger on exactly what it is but I think I am doing something wrong either in my diet, my workout, or perhaps I am just burnt out and it is all of those things as well.
I’m tired, I lately don’t even feel like going to the gym, I am rarely consistant in what I can lift from week to week, and I feel like I am constantly recovering from one injury on another.
I have been on a low calorie diet for some time now and I have not been consist with it nor have I been with my cardio regime. With that said I should not be to upset that I haven’t lost the weight I think I should have by now. I could deal with the decreased strength in I had lost some fat to show for it but having nothing to show for it really sucks.
Normally I would think these are major signs I need to take a week off but with all the traveling I have been doing it seems to me that that adds up to alot of time off.
Last week I did 5x5x185 but this week I tried to pick up 185 and I got it up fine but I really thought I was going to throw up on the floor. 185lbs felt freakin heavy tonight…
I don’t for this to sound like I am complaining it’s just that my body really annoys the hell out of me sometimes.
Heres tonights workout, I went easy on most things cause I didn’t really want to puke.
Deadlift 1x5x135, 2x5x155, 1x3x185 sick 3x5x155
Goodmorning 1x12x45, 1x12x65, 2x12x85
CG Bench Press 1x10x45, 1x8x65, 5x5x85
Goblet squat 3x12x60
Seated Tricep Dip 3x8x120
yawns
I am really beginning to like my upper body days, I wish I had a spotter so I could increase my Bench Press, but other then that everything generally goes pretty well.
Bench Press 1x10x45, 1x5x65, 1x5x85, 5x5x95
T bar Rows 3x8x45
HS Iso Row 5x5x90
(it must be funny watching me try to reach the handels on this machine)
HS Iso High Row 5x5x70
(why the huge jump in weight you ask? This is a new machine and apperently much better oiled then the old machine, I guess I didn’t have to deal with the resistance the old machine had)
Incline DB Bench Press 3x12x30
Neutral Grip DB Bench Press 3x6x35, 1x5x35
(doing this exercise at the end of my routine really makes it difficult to not struggle with, I need to figure a better way to work it in)
So I have been taking a look at the new HS Squat machine and I think I may start to use it in palce of Barbell Squats. It’s either this or a seated leg press and this seems a better option. As much as I would love to do regular barbells squats my body does not. I think this will work out well though
SLDL 1x10x45, 3x12x95
Barbell curl 1x8x45, 2x8x55
(in a squat rack OMG!)
Single Leg Split Squat 2x8x40lb Dbls
DB Curl 1x8x25
(I forgot to finish the rest of these…)
HS Squat Machine 1x8xbody weight 5x5x90
(I’m not sure if I like these or not)
Since we have our new Squat racks with the stand in the back to do SLDL I thought I would give it a try however after getting everything set up I discovered that that exercise might not be possible on the machine if you are not over a certain height. Plus the foot stands are too far apart to provide much of a hamstring strech.
It’s fine with me, the floor works too.
I think tonight was the night when all the guys who work at Abercrombie & Fitch went to the gym to work on there biceps and abs while critiquing there complextion in the mirrors. It was amusing because I could lift heavier then they could
I was in and out of the gym very quickly tonight and I still have not found a place to do my corner barbell press 
One Arm DB Rows 5x5x45
Lat pull Downs 3x8x100
I have been trying to keep from leaning back when I do these so I dropped the weight a little)
Cable Long Rows 3x12x70
Upright Rows 3x8x50
Hey Girlie!
I can beat you on the Abercrombie guys. My gym is near a high school. Today when I was working out they all invaded in all their cologne and cell phone glory.
the only good thing… I cheated on my workout and did the leg press. I asked the youngens if I could work in with them and I cranked the leg press up to 320lbs to warm up and then kept moving it up till I hit a personal high of 360lbs on the leg press.
those skinny little high school boys were barely moving their knees to do it.
Then we moved to the lat pull downs. I thought I was going to bust a gut when I did another PR of 120lbs.
I am going to hate myself tomorrow
Thanks for your log. I love reading it and I love your videos!
[quote]OctoberGirl wrote:
Hey Girlie!
I can beat you on the Abercrombie guys. My gym is near a high school. Today when I was working out they all invaded in all their cologne and cell phone glory.
the only good thing… I cheated on my workout and did the leg press. I asked the youngens if I could work in with them and I cranked the leg press up to 320lbs to warm up and then kept moving it up till I hit a personal high of 360lbs on the leg press.
those skinny little high school boys were barely moving their knees to do it.
Then we moved to the lat pull downs. I thought I was going to bust a gut when I did another PR of 120lbs.
I am going to hate myself tomorrow
Thanks for your log. I love reading it and I love your videos!
[/quote]
The more I learn about lifting weights and power lifting hte more amused I am by watching others. Though I am curious who is watching me and at times amused as well.
I notice that when teen age boys come in they use all the machines, do 100 DB curls, and then proceed to try to decapitate them selves by attempting to bench 135lbs because that is what teh huge guy who has been benching for 10 years is warmming up with. They end their whole humiliating experience by jogging on the tread mill for 20 mins. Then of course they need a protien shake and a some sort of energy boosting drink.
I sometimes enjoy stepping on their pride by asking them if they are finished with a certain machine and then telling them they can leave the weight they have on there b/c i need to add more anyways. But then again I mean.
I’m glad you like it. Thanks for posting too, I never do that enough on others logs but I am incredibly happy when people take the time to do so on mine.
Things went good tonight
DL 1x5x135, 2x5x155, 3x5x175
I paid really close attention to my form tonight to be sure I wasn’t rasing my hips before actaully getting the weight off the ground. I saw a few videos of women DLing and that was their main problem and I was worried I was getting sloppy but so far my form is remaining good
Goodmornings 1x10x45, 1x12x65, 1x8x85, 1x12x65
CG Bench Press 1x10x45, 1x5x65, 7x5x85
Goblet Squats 3x12x65
Seated tricep dip machine 2x8x120
I changed things around today as far as the order I do stuff in and I think it was a good move as I was able to finish all my sets, almost. But it was good.
Bench Press 1x10x45, 1x5x65, 1x5x85, 5x5x95
What is weird about this exercise is that I start out on 95 a little shakey but when I end I know I could really add more weight, though with out a spotter I am reluctant.
HS Row 3x5x90
HS High Row 2x5x70, 1x5x80
The new HS machines make me seem so much stronger, lol.
Inclined DB Bench Press 5x12x30
I alternated this with my first set of rows instead of waiting till the end.
Neutral Grip DB Bench Press 2x8x35, 1x6x35, 1x4x35
I did this last and got a little bit weak toward the end but I kept good control of my movements which is something I generally have to focus on when doing this exercise
I am almost done with school, I have had one job interview last week, one phone interview from Alabama this week, and another interview here next week. So things are moving along for me.
So I saw these two guys this morning working alternately on a leg press machine and “spotting” eachother… on a machine. Ok, I suppose it isn’t unheard of but I really don’t get why you would need help on a machine. In this particular case thye had 540lbs on the machine and while that is impressive, neither of them was able to do the movement to completetion with out help from the other guy pushing the weight up. Isn’t that the point when you realize that you need to take a set of plates off the machine and work up to that?
When I wasn’t watching those two work really hard this is what I did this morning:
SLDL 1x10x45, 1x12x95, 3x12x115
I realized that I really haven’t been feeling any DOMS from this exercise over the past few weeks so I really need to up the weight on it
Barbell curl 1x8x45, 2x8x55
HS Squat machine 1x8x90, 4x5x140
I need to make a video of me using this machine so I can see the position of my back and knees and hips and everything, it just feels weird. Or maybe I jsut need to get used to it.
Single leg Split Squat 3x8x35lb DBs
I suppose I could use the HS squat machine for tis exercise but I like holding on to the DBs while I do this… ok, I hate that but I need to do it Surprisingly this exercise makes me a bit light headed.
Neutral grip DB Curls 2x8x25
Not having DOMS doesn’t always mean anything. Soreness carry vary greatly so as long as you are progressing in either reps or weights you are doing fine.
[quote]JoeGood wrote:
Not having DOMS doesn’t always mean anything. Soreness carry vary greatly so as long as you are progressing in either reps or weights you are doing fine.[/quote]
Since I was injuried I was staying away from some exercises. Once I got back I was not been using the straps so my SLDL weight has really suffered. I was doing 155 and then after I was hurt I got stuck at 95.
I generally judge if I can move up in weight or not based on DOMS and how easily I made it through my last set. Most of the problems I have are just holding the weight, I can do the movement other then that just fine. Of course your evil and set up for me to do 3x12 
Between finals and even more finals I skipped out on the gym yesterday and went to sleep. I’m just going to add a weight day on Saturday and make up for it there. I always feel like I am doing something wrong when I don’t go but I think that may be a common feeling among those who frequent the gym.
Lat Pull Downs 3x8x90
I used anolder machine this tiem and I think the difference in weight has to do with the age of the pulleys. I hope thats it of I have completely regressed
Upright Rows 3x8x50
These are getting easy, I need to up the weight next week.
Cable Rows 3x12x70
I may be able to up the weight in these as well
One Arm DB Rows 5x5x45
An extra set for my left arm which I really don’t think is getting stronger, I’mnot really sure what to do about that, any suggestions?
Corner Barbell Press 3x8x20
I found a place in my gym to do these finally. I need to make a video to see if anyone has any idea if I am doing these right.
Hey Rhonda!
Good to see your still hard at it!
I know what you mean about missing a day, if I miss training I get the blahs for the rest of the day.
When you say the left arm is weaker, is it just pulling or push as well. I had the issue of a weaker left shoulder and resolved this with doing single arm exercises and OH presses. I think the presses are what did it in the end, my left side doesn’t stall out on bench anymore.
[quote]dianab wrote:
Hey Rhonda!
Good to see your still hard at it!
I know what you mean about missing a day, if I miss training I get the blahs for the rest of the day.
When you say the left arm is weaker, is it just pulling or push as well. I had the issue of a weaker left shoulder and resolved this with doing single arm exercises and OH presses. I think the presses are what did it in the end, my left side doesn’t stall out on bench anymore.[/quote]
It is only with pulling and it is only, form what I can tell, with that exercise. My problem is that I have to be very careful about my direct shoulder work and while the One Arm DB Rows works the lateral deltoid I cannot find any other movements that work the same area that don’t cause pain, grinding, or clicking in the joint.
I was thinking about doing some over head press work but it doesn’t really target quite the same area. I think I may try it though and see how it goes because I have been ready to go p in weight on this exercise for awhile now I’ll just stalled out with my left side.
Thanks for the comment, I appreciate the advice