I was supposed to deadlift yesterday, but sadly didn’t get around to it. So I did it today!
Deadlift
Barx10x1
65x5x1
75x5x1
95x5x5
135x2x1
My PR for DL is 135, so it felt good to pull it for two. The first one wasn’t even hard:)
OH DB Press
10x10x1
15x5x1
20x5x5
DB Rows
10x10x1
20x10x5
Worked in a few sets of 2 pullups between exercises, but my grip was shot so I didn’t do very many.
Played racquetball after this with a few friends for about 30 minutes. I hadn’t played in a while, so I’ll probably be more sore from that than lifting lol.
I told you that you could get 135x2! Soon, you’ll be doing 135x5x5 and then moving on.
Good work!
135 = 2 wheels. 1 wheel = 45 lb. plate.
A quarter = 25 lb. plate
A dime = you can figure it out from here.
Good lifting. Keep it up. It’s going to get addictive.
TNT
Thanks TNT:D
I got to the gym a little late today, didn’t get to finish the whole workout.
Squat
Barx10x1
65x5x1
75x5x1
85x5x1
95x5x5
My 1RM at the beginning of April was 95, so I was very happy to start doing this for sets today:) It was tough, and on the fourth set I almost didn’t make the last rep.
Now on to 100!
CG Bench
Barx10x1
55x5x1
That’s as far as I got, lol. The weight room was closing so I didn’t get to finish. I might go tomorrow morning and at least get some leg presses in, but I’m not sure yet.
Oh, and as I was standing next to the rack, guarding it from the hovering group of vultures, a girl comes up to me and leans in like she’s going to tell me a secret. I’m wondering what she’s going to say as she whispers, “Um, I wasn’t trying to look or anything, but when u lay back your…uh,” and she’s motions around her crotch area.
I’m like, “OH…my shorts???” Apparently they don’t lay flat against my legs when I lay back lol. SO, note to self, do NOT wear those shorts anymore while benching, LOL.
Until next time amigos:)
Actually got to the gym this morning, although I only had time to deadlift. Better than nothing I guess!
Deadlift
Barx10x1
65x5x1
75x5x1
95x5x1
115x5x5
This was HARD. I can definitely tell I’m getting stronger though. Maybe after work today I’ll go back and get some rows and OH DB Presses in. And potentially do some benching that I would do tomorrow. I work a split shift and the thought of getting up early to work out, then go to work and be on my feet for 12 hours doesn’t sound appealing. I’d rather knock it out today, but the gym is possibly closing early, so we’ll see.
6/3/08
Squat
Barx10x1
65x5x1
75x5x1
85x5x1
100x5x5
I’m up to 100 for reps, yay! Since my 1RM is 105, next week I’m going to work up to a heavy single and see where my max is.
CG Bench
Barx10x1
55x5x1
60x5x1
65x3x5
The weight hasn’t really moved up on this one for me. I’ve had that popping sensation in my chest, and I haven’t been benching consistently. I really need to work on this. And now that my sister is done with school, I need to start dragging her to the gym with me again so she can spot me!
Unilateral Leg Press
45x10x1
80x5x5
Calf Presses
80x15x3
A decent work out today. I really haven’t been eating enough, and what I do eat isn’t the best for me. I work at a mexican restaurant, so munching on chips and tortillas to tide me over to the (typically) one meal I have a day is a habit I should break. MOAR FOODZ
6/5/08
Deadlift
Barx10x1
75x5x1
95x5x1
120x5x5
OH DB Press
10x10x1
15x5x1
20x5x5
DB Rows
10x10x1
25x10x5
Felt good after the workout today. Next week I’m going to also test my max on deadlift. We’ll see how it goes!
Great progress woman! Great job on benching 100 lbs for reps!
Keep up the hard work. One thought though–instead of doing 2 maxes in one week, do a deadlift max the week after next. Spread it out a bit. That’ll make sure you’re fresher for your PR.
Any cardio to speak of? It is summer after all. I remember you said you were going to add some in earlier.
[quote]Aragorn wrote:
Great progress woman! Great job on benching 100 lbs for reps!
Keep up the hard work. One thought though–instead of doing 2 maxes in one week, do a deadlift max the week after next. Spread it out a bit. That’ll make sure you’re fresher for your PR.
Any cardio to speak of? It is summer after all. I remember you said you were going to add some in earlier.[/quote]
Thanks Aragorn:)
Actually I squatted 100 for reps, not benched…I’ve been slacking on my bench day far too long for me to be up to 100 sadly:(
BUT I did max on squats and DL this week, and I’m pretty happy:)
6/10/08
Squat
Barx10x1
65x5x1
75x5x1
95x3x1
120x1 PR!
135x1 PR!
150x1 Failed, a bit too heavy
145x1 Failed, I tweaked my left knee on the 150 and I could feel it acting up so I dumped the weight.
Really happy about squatting body weight now. It wasn’t super hard, I probably could have done another rep. So I know I have more in the tank:D
6/11/08
Deadlift
Barx10x1
65x5x1
75x5x1
95x3x1
135x1
150x1 PR!
160x1 PR!
160 was tough, but once I got up off the ground it was smooth sailing. Now onto 180 then 200!
And btw Aragorn, NO, I haven’t been doing cardio:( I’ve been working a lot lately and have been pretty exhausted from it. But I need to quit making excuses.
Now that’s what I’m talking about. getting 135 on squat as a goal and at least trying for another PR. You’ll get 150 easily next time you max.
Deadlift is even better. You wanted 150 and were able to crank out 160. 185 will fall next time and then you’ll break 200. If you could get a 105 bench press now, you’d have a 400 lbs raw total.
Everything will fall into place. All the walking you do its low intensity cardio and you should be burning off fat, even if its not the fastest way.
You’re doing great. Keep it up.
[quote]crimson_lily wrote:
Aragorn wrote:
Great progress woman! Great job on benching 100 lbs for reps!
Keep up the hard work. One thought though–instead of doing 2 maxes in one week, do a deadlift max the week after next. Spread it out a bit. That’ll make sure you’re fresher for your PR.
Any cardio to speak of? It is summer after all. I remember you said you were going to add some in earlier.
Thanks Aragorn:)
Actually I squatted 100 for reps, not benched…I’ve been slacking on my bench day far too long for me to be up to 100 sadly:(
[/quote]
Ahahaha. I’m an idiot :). too many all-nighters in a row. could’a swore I was right. Great job regardless.
[quote]
Ahahaha. I’m an idiot :). too many all-nighters in a row. could’a swore I was right. Great job regardless. [/quote]
Lol no problem, thanks tho:)
Beginning of last week was busy, so I just took the week off since I maxed the week before.
6/27/08
Squat
Barx10x1
65x5x1
75x5x1
85x5x1
95x3x1
105x5x5
CG Bench
Barx10x1
55x5x1
60x5x1
65x3x5
My bench SUCKS. I’m going to be more dedicated on my bench day from now on!!
Leg Press unilateral
45x10x1
80x10x3
Pullups
3x3
Pushups
10x3
Crunches
20x3
Over all, not bad after taking a week off. I was able to move the weight up w/ my squats. Kinda tired…time to get foodz!
If this is the Okie reporting thread, I’m here now.
Went to OSU-OKC in college, but am a Sooner fan.
Everything is looking good, especially for taking a week off. Now get your butt in gear, that bench needs to get back to where it was and then beyond.
[quote]50_Caliber wrote:
If this is the Okie reporting thread, I’m here now.
Went to OSU-OKC in college, but am a Sooner fan.[/quote]
Haha apparently this is the Okie thread, welcome!
Thanks SK, I’m going to get that bench up!!
I’m SOOOOO sore from my workout. Now I’m gonna get the blood flowing and deadlift today! It’s definitely going to be interesting…
You will definitely get that bench up! Are you only doing close grip bench press?
[quote]CKrabbe87 wrote:
You will definitely get that bench up! Are you only doing close grip bench press? [/quote]
For the last few weeks it’s all I’ve been doing, since I haven’t been dedicated on my bench day. But no more slacking! On my typical bench day I’ll bench, do wide-stance squats and DB presses. Start that again this Saturday, not look back, and just see those numbers go up up up!
6/26/08
Deadlift
Barx10x10
75x5x1
95x5x1
115x3x1
135x5x5
This was harddddd. The very first rep of each work set was the hardest, just getting it up off the ground initially. But it felt really good to be able to do this. Especially since at the beginning of April this was my 1RM goal, and at the beginning of May I achieved this goal, now it’s my work sets!
Took it kind of easy the rest of the work out. I was still pretty sore from my squat day and I know for sure that I’m going to be feeling those deads tomorrow.
OH DB Press
10x10x1
15x10x1
20x5x1 ~DB’s got swiped from me somehow. Oh wells.
15x7x4
Rows
10x10x1
15x10x5 I probably should have done 20s on this, but I could already feel my upper back tightening up. Next time!
Dead tired now. Definitely time to go devour something.
Work at 11am tomorrow, let’s hope I can walk!
Congrats on the deads! Close grip benching is good, but I think you’ll get better results if you do regular benching, and hit your triceps with some skull crushers thats just my .02 though you seem to be smashing your old PR’s so stick with what your doin!
Thanks CK:)
Yesterday was one of those days, I felt horrible at work and came home and slept. The gym closed before I had a chance to go, but I felt weak in general and I don’t think anything good would have come from working out, especially benching alone.
When I squat on Monday or Tuesday I plan on somewhat merging my squat and bench workout. Regular bench instead of CG and I’ll figure the rest out then.
I was soooo sore this whole last week from squatting and deadlifting. But I guess the only way to describe it is that it hurt so good:D
7/1/08
Squat
Barx10x1
65x5x1
85x5x1
95x3x1
110x5x4
110x12x1 ~this is 80% of my current max and I though I’d try to see how many reps I could do. I think I could have done 15 but I started getting light-headed lol.
Bench
Barx10x1
55x5x1
60x5x1
65x5x5
70x5x1
My bench hasn’t moved at all since I started. Well, it started moving up slightly but now I’m back right where I started. No more of this.
Leg Press
45x10x1
70x7x3
Skull Crushers
Barx10x1
25x10x3
Hadn’t done these before but I like them. I wasn’t sure how much an e-z bar weighed so I weighed it- 20.5 lbs. Then for kicks I weighed the barbell as well. 44 lbs.