Thank you to the few who offered to remedy my dating/sexual frustration situation. The PM s were highly descriptive and entertaining and I appreciate the thought and I will try to get on the more pictures request
CAble Rows 3x12x70
One Arm DB Rows 5x5x50
Upright ROws 1x8x40, 3x8x50
HS Lat Pull Down 1x8x95, 3x8x140
I know this is just a machine but my grip really affects alot of what I can do here. By the last 2 sets I had to readjust my grip about every 2 or 3 reps.
Corner BB Press 3x8x25
I keep meaning to bring my camera and get a video of this b/c I think I am doing it right but as I have never seen a video and only read a discription I really don’t know. Maybe tomorrow night I can do it…
So I think my normal Friday is going to alternate between Friday and Saturday depending on work, either way though it will get done.
DL 1x10x135, 1x6x155, 2x5x185, 1x3x205, 1x1x225, 1x1x225
I was originally going for 1x2x225 but I failed on the second rep so I rested a bit and did another single.
DL at heavier weights makes me light headed…
I’m gonna go look for chalk today
Bench Press 1x12x45, 1x10x65, 1x8x85, 2x5x95, 3x5x115, 1x1x125
The last 2 reps of the 115 reps I am never sure I am going to hit. When I set the bar back my arms just fall to my sides, lol.
T-Bar Rows 2x8x45, 1x8x55
HS Iso Row 3x8x270
Incline DB Press 1x10x35, 1x6x35, 2x8x35
I started to laugh at something during that 1x6 and I just lost it, lol.
NG DB Press 2x6x40
I was shaking when I was just starting this exercise. I wanted to do at least 3 sets but it didn’t happen today. I am going up in weight though so at least there is a bright side…
[quote]mom-in-MD wrote:
Hey Ronda-
you are working with a trainer and he puts your routine together, right?
How often does he change it up?(if he/she does?)
[/quote]
I emailed and asked and this was his responce…
“I don’t change it very often, mostly because we have changed it fairly frequently to accomodate some of your injuries and tendencies. So really you haven’t done the same workout for much time in a row at all. Once you have done this for 3-4 months solid I’ll starting working things in. You not being able to do certain movements inhibits that though.”
[quote]rondastarr wrote:
I thought this lift was funny because I rememebr making a face when the lift came up and then when I put it back down I was all smiles, lol[/quote]
Very good deadlift, ronda; I’m envious. You’ve really been flying along.
[quote]MsM wrote:
rondastarr wrote:
I thought this lift was funny because I rememebr making a face when the lift came up and then when I put it back down I was all smiles, lol
Very good deadlift, ronda; I’m envious. You’ve really been flying along.
I thought the face was kind of cute.[/quote]
Actually while you have been away I was plateaued a bit with my deadlift from a back injury, in short, I fail at squats.
Then I wanted to increase my grip strength and ditched the straps. I did increase a grip a bit but not enough to progress with my deadlift. Then I said fuck that a few weeks ago pulled them back out = 245 lb DL I am going to get some chalk that and try to progress w/o the straps again…
/end DL saga
Seated Leg press 1x12x180, 1x10x270, 1x8x360, 5x5x450
Barbell Curls 2x8x50, 1x6x60
Single leg split squat 3x8x40
SLDL are kinds weird early in hte morning. Maybe this just means I am getting older but I am super aware of my back and thing not quite streching like I know they would later in the day. I wish I could go later sometimes… like if work was from 10am-3pm… and I stil got paid the same… yeah, that would be perfect…
Seated Leg press 1x12x180, 1x10x270, 1x8x360, 5x5x450
Barbell Curls 2x8x50, 1x6x60
Single leg split squat 3x8x40
SLDL are kinds weird early in hte morning. Maybe this just means I am getting older but I am super aware of my back and thing not quite streching like I know they would later in the day. I wish I could go later sometimes… like if work was from 10am-3pm… and I stil got paid the same… yeah, that would be perfect… :p[/quote]
Do you do any dynamic warmups before lifting? I am always tight when I arrive at the gym and spend about 20 minutes doing some dynamic warmups. It makes a big difference. Especially with the legs and back. And I always warmup up my rotator cuff with some external rotation.
Seated Leg press 1x12x180, 1x10x270, 1x8x360, 5x5x450
Barbell Curls 2x8x50, 1x6x60
Single leg split squat 3x8x40
SLDL are kinds weird early in hte morning. Maybe this just means I am getting older but I am super aware of my back and thing not quite streching like I know they would later in the day. I wish I could go later sometimes… like if work was from 10am-3pm… and I stil got paid the same… yeah, that would be perfect…
Do you do any dynamic warmups before lifting? I am always tight when I arrive at the gym and spend about 20 minutes doing some dynamic warmups. It makes a big difference. Especially with the legs and back. And I always warmup up my rotator cuff with some external rotation.[/quote]
Well I do streach a bit through my arms, legs and shoulders and I warm up before my big lifts but to tell you the truth I have no idea what makes it a “dynamic” warm up… could you tell me?
I am hoping that the streching link that cvb gave me will allow me to to do this day in particular in a better order as far as 5x5, 3x8, 3x12, as it was pointed out to me that I should be doing. As for now I do have ben doing in the order I have posted because I find some of the exercises I do in hte begining loosen up my muscles at 4am.
Cable rows 1x12x60, 2x10x70, 1x10x80
HS Lat Pull Down 1x10x90, 1x10x110, 3x8x140
Upright Row 1x8x50, 2x8x60
Corner BB Press 3x8x25
I keep forgetting to get a video of this to ask if I am doing it right, I will email myself a reminder…
One Arm DB Row 5x5x50
Back extentions 2x8x35
I really should have streched before this one, though I think alot of my problem is that the device doesn’t fit me and I am fighting to stay on it…
[quote]JoeGood wrote:
MsM wrote:
Great links, Claire. I think that mobility work is something most don’t do enough of or any at all. Guilty as charged:)
ronda, I wish you would tape the Corner BB Press; I’m not sure what it is and am curious now.
[quote]cvb wrote:
JoeGood wrote:
MsM wrote:
Great links, Claire. I think that mobility work is something most don’t do enough of or any at all. Guilty as charged:)
ronda, I wish you would tape the Corner BB Press; I’m not sure what it is and am curious now.
Well actually it isn’t squat, though I used to do those and your right they are great, almost impossible to have bad form while doign them, but a shoulder press. The barbell is in the corner the same way except you hold it w/ one hand at your shoulder and press up. It is a good modified shoulder press for those with shoulder injuries.
[quote]rondastarr wrote:
cvb wrote:
JoeGood wrote:
MsM wrote:
Great links, Claire. I think that mobility work is something most don’t do enough of or any at all. Guilty as charged:)
ronda, I wish you would tape the Corner BB Press; I’m not sure what it is and am curious now.
Well actually it isn’t squat, though I used to do those and your right they are great, almost impossible to have bad form while doign them, but a shoulder press. The barbell is in the corner the same way except you hold it w/ one hand at your shoulder and press up. It is a good modified shoulder press for those with shoulder injuries.
[/quote]
Those sound great. I will give them a try. I love shoulder work.
I am going to get some chalk that and try to progress w/o the straps again…