Have a fun and safe trip!!
SO I was up bright and early this morning to hit the gym, as is my usual, though half an hour earlier as I have to be to work a little earlier this week. I was all ready to leave and I remembered… gym doesn’t open till 4am on Mondays… so I went back to bed. But I did go this afternoon…
Bench press 1x10x45, 1x8x55, 2x6x95, 3x4x115, 1x1x125, 1x0x135… almost but not quite… I’m pissed off!
T Bar Row 1x8x55, 2x8x65
HS Iso Row 1x8x270, 2x8x290
HS High Row 1x8x140, 2x8x160, 1x8x180
Incline DB Press 3x10x35
NG DB Press 4x6x40
I think I was feeling the strain of the 135 attempt at this point…
I had a great time at the beach this weekend! I got in a lot of walking on the beach and swimming. I managed to avoid sun burn for the most part except for where I missed w/ sunblock… and those parts just look weird…
Here is a pretty beach pic…
So this week is a 3am week and I have admit that that is quite early. I did get to get into the gym and almost done before any one got there and shut off the fans. There are a bunch early morning fan-haters at my gym. I guess I am the only one who sweats there…
Goodmorning 1x12x45, 1x10x65, 2x8x85
Seated Leg press 1x16x90, 1x12x180, 1x10x270, 5x6x360
Hack Squat Machine 3x6x90
My knees hate this machine…
BB CUrls 1x8x40, 3x8x50
DB Curls 3x6x30, 1x6x35
Single Leg Split squat 3x8x70
Today I was all alone at the gym, well there is some woman who works there but she was busy making out with what looked to be another girl in a car out front, so yeah it was only me…
One Arm DB Rows 1x5x40, 1x5x45, 3x5x50, 1x4x55
I thought I would try something ingenious like “warmming up” today on this lift to see if it made a difference, a little bit I think…
Upright Rows 1x8x40, 2x8x50, 1x6x60
HS Lat Pull down 1x12x90, 3x8x140, 1x8x90
Corner BB Press 3x7x30
On the last two reps of each set I sort had to bring my knees into it to help me push the bar up, I think that was cheating…
Cable Rows 1x12x70, 3x10x80
Also, as I am trying to improve my tricep strength to reach my bench press goals, I did a 2x8 of some sort of tricep pully thing. I have no idea what the name of the machine was but I figured it could help.
[quote]rondastarr wrote:
Also, as I am trying to improve my tricep strength to reach my bench press goals, I did a 2x8 of some sort of tricep pully thing. I have no idea what the name of the machine was but I figured it could help.[/quote]
You sound about as official as I do. I’m trying to improve my tricep strength. I do skulls, dips and tricep extension things on the machine:)
[quote]ouroboro_s wrote:
rondastarr wrote:
Also, as I am trying to improve my tricep strength to reach my bench press goals, I did a 2x8 of some sort of tricep pully thing. I have no idea what the name of the machine was but I figured it could help.
You sound about as official as I do. I’m trying to improve my tricep strength. I do skulls, dips and tricep extension things on the machine:)[/quote]
Can you do dips with body weight or are you using an assistance or a machine? I am getting closer to being able to do body weight but I think I will have better luck getting there through losing weight then getting stronger sometimes, lol.
Not making that bench really pissed me off, I have to conquer it now…
[quote]rondastarr wrote:
ouroboro_s wrote:
rondastarr wrote:
Also, as I am trying to improve my tricep strength to reach my bench press goals, I did a 2x8 of some sort of tricep pully thing. I have no idea what the name of the machine was but I figured it could help.
You sound about as official as I do. I’m trying to improve my tricep strength. I do skulls, dips and tricep extension things on the machine:)
Can you do dips with body weight or are you using an assistance or a machine? I am getting closer to being able to do body weight but I think I will have better luck getting there through losing weight then getting stronger sometimes, lol.
Not making that bench really pissed me off, I have to conquer it now…[/quote]
Despite being able to do chin ups till the cows come home, I can’t do body weight dips. At least I don’t think I can. I haven’t tried in some time. I do them on my piano bench with my feet on the arm of the sofa with a 25lb plate in my lap. I have wussy little triceps 
[quote]ouroboro_s wrote:
rondastarr wrote:
ouroboro_s wrote:
rondastarr wrote:
Also, as I am trying to improve my tricep strength to reach my bench press goals, I did a 2x8 of some sort of tricep pully thing. I have no idea what the name of the machine was but I figured it could help.
You sound about as official as I do. I’m trying to improve my tricep strength. I do skulls, dips and tricep extension things on the machine:)
Can you do dips with body weight or are you using an assistance or a machine? I am getting closer to being able to do body weight but I think I will have better luck getting there through losing weight then getting stronger sometimes, lol.
Not making that bench really pissed me off, I have to conquer it now…
Despite being able to do chin ups till the cows come home, I can’t do body weight dips. At least I don’t think I can. I haven’t tried in some time. I do them on my piano bench with my feet on the arm of the sofa with a 25lb plate in my lap. I have wussy little triceps :)[/quote]
Hmm, I havn’t done those in awhile, maybe I will get back to them. I used to do them between 2 benchs with a 45lb on my lap but I don’t remember why I stopped… oh yeah! rope pull downs! Maybe I should get back to those too…
Soon they will be saying, “here comes Ronda… and her triceps…” 
I bet you probably can do a body weight dip though they are kinda hard to practice if you are worried about failing, the fall can be kinda weird if you fail…
If you have access to a Hammer Stregth tricep dip try that too, I was really surprised by it.
Have you ever tried rack lockouts, I usually place the pins about 6 inches from my chest(the area where I usually stall in my BP) and press the weight. I have increased my tri. strength quite a bit from just this exercise.
oof! A 45lb plate, really?! My own body weight is just fine, lol…and I don’t even do dips with my feet on another bench, I have to keep my feet on the floor with my knees bent…
Then again, I haven’t tried lately, cause everything I read says I don’t need assistance work…confusing sometimes, right?
I like DB floor presses (neutral grip), skull crushers, dips, close grip lockouts and Smith machine JM presses for triceps. If you can’t do BW dips, you can use a band to help.
Thank you ladies for all the advice. I actually wanted to give locks a try to day but the one bench that had moveable pins was in use 
I also gave teh assistes dip machine a go. I just did singel dips to see what kind of assistance I needed and I was able to do a single dip with a 34 lb assist, so I have a wasy to go still.
DL - 1x6x135, 1x6x155, 2x5x185, 2x5x205, 1x225, 1x225, 1x225
I used chalk and I didn’t have to use straps! That made me happy. Though I have to admit that my form started to suck by the time I got to 225 and I can’t tell if it partly had to do with worrying about my grip in the back of my head… I could have just been tired too…
CG Bench Press 1x10x45, 1x8x65, 1x8x75, 2x5x95, 3x5x105
Goblet squat 3x8x70
HS Seated tricep dip 2x8x140, 1x6x160
SO first of all this whole holiday thing totally fucked with my going to the gym. Though the gym was open Monday it is was only open while I was at work so I could go then. I got up this morning to go but realized that they were opening at 4 and I needed to start at 3:30am if I wanted to be at work on time. Bleh. So I went this afternoon… but it was all worth it…
Bench Press 1x8x65, 2x8x95, 3x5x115, 1x1x25, 1x1x130, 1x1x135PR*****
I wanted that 135 so badly… I unfortunately don’t have a video but I do have the broken blood vessels on my chest and shoulders to prove it plus now I am all spagetti arms 
T-Bar rows 1x8x55, 3x8x65, 1x8x45
HS Iso Row 1x8x180, 2x8x200, 1x8x210
HS High Row 3x8x160
Inclined DB Press 3x10x35
NG DB Press 2x7x40, 1x5x40
Congrats on your bench PR
Claire
[quote]cvb wrote:
Congrats on your bench PR
Claire[/quote]
Thanks Claire!
This morning my arms are still feeling kind of useless though, lol!
congrats on 135
[quote]myjennycdb wrote:
congrats on 135[/quote]
Thanks Jenny!
I kep telling my work friends but they just look at me like I’m weird, I don’t care though cause I’m pretty happy about it
I’m so pleased for you on the new bench number. I’m also pretty jealous Good on ya!
cvb, I’ve been doing the floor db benches also. I don’t need a spotter and it seems harder, but I always find a spot clear on the floor when the benches are full
Hey Ronda? do you have a spotter? I tanked my shoulder trying to up my weight without a spotter, … maybe I should just do this in the smith machine