Since I didn’t have a spotter, I made the Dead lift first. I jumped way up in weight. I figure I’m finally building some strength in my legs.
Dead lift
4x115
3x135
2x145
6x135
Military press - just started these. Hey, they’re hard!
7x45
2x55
4x45
A total of 25 pull-ups in various styles, today I focused on chin-ups
Machine bench press
1x95
1x90
6x80
etc.
I actually like this particular machine. Better than nothin’. My max in BP is 120lb. I try to drag in my husband to spot whenever I can. I don’t like dumbbell bench press.
Assorted other exercises. My arms are like dead weight.
Squat: pyramids, started at 95, worked up to 145x2 and then back down for higher reps.
Walking lunges: 40lb dumbbells for 3 sets. I’ve upped the reps. Killed me.
Barbell good mornings: 2 sets
Leg press: went for higher reps, 10 or so for four sets.
Single leg hamstring machine: low weight, high rep
total of 30 pull-ups
[quote]Powerpuff wrote:
Hi! I just saw your other thread, and now your log. Welcome! Nice pic. You look so fit.
Your 120 pound bench press is outstanding at your BW. We’re in almost the exact height and weight range, so I can fully appreciate.
[/quote]
Thanks! It’s great to see other women over 23 years old lifting! Weightlifting is the best exercise. I also ran for years and was always dealing with some injury or other. I love your pictures. I need to take some of the whole of me, but right now, my gym wardrobe is like something out of The Walking Dead.
I was hoping to get in some squats first thing. But I got to the gym during rush hour. Some guy already had the one and only squat rack. When I asked him how many sets left, he said, “eight.” Yeah, right. I gave up on doing squats first. besides me, two other guys were waiting for the rack. This guy ended up being on the rack for 40 minutes. And that was just since I saw him. He did every conceivable exercise one can do with a barbell in the rack: squats, military presses, curls, more squats, lunges, some sort of clean and press, split squats, presses…I gave up and did other exercises. What a jerk.
Lots of leg presses.
Walking lunges 4x40 db
stiff legged deadlifts 2x55 barbell
leg curls
Finally got the rack and just did tons of lighter reps.
Funny thing, I was sooo sore the next two days. Goes to show changing things up can be a good thing. That guy is still a jerk.
Today, arm day:
wide arm pull-ups 7 in a row, then 3
military presses: 1x65
4x55
6x45
6x45
BP with dumbbells: Went up to 45lb db for 5. Pretty happy about that.
5x40
6x35
8x30
Deadlifts: Not happy with how sets turned out. I need to start heavier.
10x95
8x115
6x135
2x155
8x115
10x95
Rows: 127 or so then down the rack on the universal. Did extra.
Tricep extensions. 1x35 db
4x30
6x25
5x25
Finished pull-ups for 25 total.
Threw in one set of dips. Only 5. I’m going to start doing them.
I’m low carb. Don’t typically exceed 100g (off days are off days). I learned very quickly how to plan according and still have my “pasta” (read: sweet potato shaved thinly and then sauteed to be like pasta)
[quote]Powerpuff wrote:
Hi! I just saw your other thread, and now your log. Welcome! Nice pic. You look so fit.
Your 120 pound bench press is outstanding at your BW. We’re in almost the exact height and weight range, so I can fully appreciate.
[/quote]
Thanks! It’s great to see other women over 23 years old lifting! Weightlifting is the best exercise. I also ran for years and was always dealing with some injury or other. I love your pictures. I need to take some of the whole of me, but right now, my gym wardrobe is like something out of The Walking Dead.
Sony [/quote]
Agree! Nice to have you here. It’s inspiring to me so see other women in my age range who are going strong. Thank you about my pics. It was really fun to document progress, especially the muscle on my back. LOL! gym wardrobe - I will spring for some good pants - A couple of pairs of Nike capris have lasted for 3 years now - but my tops are all tanks from Target.
Sorry to hear about the rack hog at your gym. UGH! My pet peeve is the people who think they can dominate 3 pieces of equipment while they do circuits.
[quote]Seachel_25 wrote:
I’m low carb. Don’t typically exceed 100g (off days are off days). I learned very quickly how to plan according and still have my “pasta” (read: sweet potato shaved thinly and then sauteed to be like pasta)[/quote]
I’m trying to stay below 30g everyday. I’ve been doing lc since January and so far I think I like it. I do miss legumes and potatoes.
I took it a bit easier today except for the dl. I know I’ve been grossly under-performing on them because of my fear of hurting my lower back. But I think it’s time to find my true 1 rep max.
I did 2x175 for a max. And I’ll go up more next time.
Then down by 10s or so for maybe 6 sets more.
I finally got to do bp with a spotter. I haven’t consistently bench pressed for months and I miss it! Unfortunately, my 1 max rep went down to 115lb.
Military press: 6x55lb, then several sets at 45lb.
25 pull-ups, 2 sets of dips, tricep extensions.
And that was all.
I’m taking several weeks off for vacation. I’ll spend my time playing with my kids, swimming in the beach, eating raw oysters, and reading! Florida, here we come!
I’ve been out of town for a few weeks and didn’t get to a gym. I’m back to my workouts.
Today I did arms. Nothing new, rather like any of my earlier workouts. I have added dips to my workout. I only managed 150lb deadlifts today. And I didn’t get to do bench press so I went for the dumbbells - 45lbs. I definitely feel like I got a good workout though. I hope to do legs tomorrow.
Hope you enjoyed your holiday. Sometimes a forced break is good. Nice work in here. With a bench like that, I predict you will be getting heavier on your military presses soon.
Good for you for being so successful going low carb. Aiming for 30 g per day, plus veggie carbs? That’s hard to do!
I’ve been keeping the same schedule of split lower/upper body 2 to 3 times a week. I had a PR on the deadlift which I think I haven’t logged in - 185lbs. I did it sumo but couldn’t do it the regular way. There I did 165lb. I think I’ve been going too low on the DL for some time. My squats aren’t too heavy, around 115 to 125lbs. I’m going for more reps and practically touching the floor with my a$$.
I’m trying out Romanian dl for the hams.
I finally added a rep to my shoulder width pull-ups in a row - up to 8. I want to be able to pop out 10 or more.
No barbell benching, just dumbbells. I’m still at 45s. I’d like to try 50s sometime soon. The military presses are still at the same place.
I like to stick to a few good exercises with only small changes around the periphery.
[quote]Powerpuff wrote:
Hope you enjoyed your holiday. Sometimes a forced break is good. Nice work in here. With a bench like that, I predict you will be getting heavier on your military presses soon.
Good for you for being so successful going low carb. Aiming for 30 g per day, plus veggie carbs? That’s hard to do! [/quote]
It is hard to eat so low carb! Luckily, my husband and sister are in it with me so we try to come up with ideas together. We basically live off bacon, steak, cream, eggs, and vegetables. Do you follow any particular food program?
