The Beautiful Gain

Training
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Chins/pullup advice:

Here’s what I have done in the past with very good results:

10 x 1 (10 sets of 1) until all can successfully be achieved. It may take you one try or ten. These can (and probably should) be spread out over the duration of your workout. When you accomplish this, move to:
10 x 2 until successful. Then move to:
10 x 3 until successful. Then move to:
10 x 4 until successful. Then move to:
10 x 5 until successful. Once you can do this, try 10 in a row the next time at the gym.

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[quote]mmgalb727 wrote:
Oh yeah, and more picture of glutes and hammies in tight pants please. Thank you in advance for your cooperation. [/quote]

^ Yup, definitely that.

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Blue, I forgot to answer your question - actually, no. I don’t feel like the squats hurt my DLs at all. But I did realize, as I commented elsewhere, that what does hurt my DL is that during my resetting I get into position and then wait too long to pull. This tires out my legs. I need to work on that.

Betty, I love Virgos - such thoughtful people :slight_smile:

PB Andy - Great recs on the pullup form! I’ll try that. And yup, thats Squat1000(whatever). He’s good! Still in Kentucky doing his training and training others. From what he’s told me he’s working on getting his numbers back up to those big 1000 weights. Lol! Still boggles my mind.

Cal - I saw your chinup numbers, so I think you’re doing just fine.

Thanks Molly! Tight pants, duly noted.

gitterdone - HAHAH! Oh man, I’m still not sure if I need my bottom half getting BIGGER…but you never know…at least now I know how I might achieve this.

Snap - great advice! I think that works in the same vein as what Andy suggested. In fact, I’m going to shoot for 10x2 spread out during the workout on my first attempt. :slight_smile:

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[quote]Mascherano wrote:
what does hurt my DL is that during my resetting I get into position and then wait too long to pull. This tires out my legs. I need to work on that.

[/quote]

Yep, it’s a lot of wasted energy hovering for too long over the bar. I know 'cause I used to do it myself.

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Sup kid… nice training.

pull ups are great spread out over training

I has the biceps tendonitis something fierce so I tend to do
far less pull ups then I like. I have to use palms facing me wide or it kills me

I can agree the gym scene in NYC is kind of strange and the pool is nice when I can get to it
makes a nice change from running

647

[quote]Mascherano wrote:
Blue, I forgot to answer your question - actually, no. I don’t feel like the squats hurt my DLs at all. But I did realize, as I commented elsewhere, that what does hurt my DL is that during my resetting I get into position and then wait too long to pull. This tires out my legs. I need to work on that.
[/quote]

Yeah, I have to pay attention to avoid doing that too.

Oh, and I forgot I asked the question, so it’s all good. :slight_smile:

Going to look for Ronaldo’s tilf pic now

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Done and done. I’ve incorporated all suggestions into my workout and I’m already seeing improvements.

Do you ever have those days when your arms feel HYOOGE. Today was that day and frankly I was horrified. Its the damn carbs! They’re great for working out but they make me bloated as fuck. I’m going to cut out the carbs for a bit.

Anyways, today was bench and it was pretty exciting. First of all, I had this trainer Edie, the woman who I had befriended in the locker (and former body builder), spot me. I was doing Starr’s suggested weights, but then Edie came and changed things up.

bench - 5x55, 65, 80 10x95, 6x105

When I was racking 95 Edie comes up to me and says “put some weight on that bar” - fucking awesome. I told her my last bench was 3x95 and she said cool. I set up and told her to just rescue me if need be. She was the best spot, at 5x95 she said, “you got 3 more” and i got. Then she was like, “gimme one more” and got her hands under the bar, and from there one more. It felt great. She swore she wasn’t helping.

And then she told me to put 105 on the bar and I was game. She said, “just hold it up and see how you feel”. When I put it up I thought, yeah, i got it. From there it was all systems go. I think she helped on 6 though, but its all good.

BBRow - 10x85, 80, 75, 75 < I haven’t done these in a while and had a goldilocks moment.

Then, in keeping with my new plan of action, I supersetted chinups with pushups. To shake things up, I decided to weight the chinups with a 10lb DB. That shit was hard! At first I was like, I can bust out 5x5. HAHAHAH! Oh no my friend.

Chinups 10lb - 2, 4x1
pushups - 5x15

flyes - 15x15, 3x15x20

Then did a teeny bit of jump rope, plate pushes and prisoner squats.

Weekend is footie. Sat i’m practicing with some new team that i’m going to play with in the summer. Its 8v8, but its outside, so that’s good. Then Sunday is a 9am league game. No partying for me.

sorry for the long winded post btw!

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Ahh, the benefits of a good spot. Or, even better, a good coach.

650

thirding the appreciation for a good spotter. having someone talk to you so you dont have to think as much about your lift is incredibly helpful. and motivating, esp when theyre stronger than u.

also, about the pullups, the frequency idea is a fave of mine. how often do you do kroc rows? theyre awesome for everything.

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Thats Awesome Masch!!

There is nothing like training with someone who has the belief that you CAN do better than you yourself think you can…(its early, hope that made sense) :slight_smile:

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agreed on the spotter. Everytime I just have someone stand near me, I seem to get more reps and weight than what I thought. I think a lot of it is in our minds. My trainer said that (my mind) was my weakest body part - he was joking, but I think he was kinda right.

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[quote]RBlue wrote:

Going to look for Ronaldo’s tilf pic now[/quote]

haha hope you found it ;).

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Awesome workout! Edie sounds great. I wish there was someone like that in my gym (well there is - me. But I can’t spot myself). Are you going to train with her again?

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Just dropping in to say Hi Masch! - and I plan on stealing Snap’s pullup plan. Oh and that goal thing too. Just teasin :wink: way to freakin go.

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Thanks ladies, now I fully understand what it means to get a good spot. And yeah Snap, she was more like a coach, even said “blow it out” at one point. I totally loved it.

Bear, I’ve never done kroc rows, but I remember watching the vids and they do indeed look awesome. I’ll have to give them a try.

Cal - I don’t think I’ll be training with her again unless I pay her. But believe me, if I get some extra cash I’d be more than happy to do it.

Squat day. Yikes! 140 was kinda ugly.

Also new accessories flips hair - so fun!

Squat - 5x55, 65, 80, 95, 140 < all sorts of bad things happen, wobbly legs, cheated depth, started laughing, lost concentration. Seriously, this is why I don’t have a driver’s license. Also put the big girl plates on, just for show.

Bulgarian Split squats - 12x40, 2x12x45, 12x50

supersetted:
Single leg pop ups - 10xBW, 3x10x10plate < these are so hard for me! I get hamstring cramps. Glutes not activating, hammies too tight, a little of both. Meh!

60sec weighted plank - 10lb, 3x25lb

And finally, finished it all off with tabata 30lb DB snatches. Oh so fun!

I was actually in the conditioning forum b/c I’m looking to get my endurance up (i’ll spare you the soccer story from this Sunday, we tied 3-3, I did not score), and while I didn’t find any info on how I might get my conditioning on, I did find a post re: HIIT from some cat named Waffles who quite conveniently put rings and bells to songs so they can be used in tabata.

Check out the link below tabata lovers! Today I used “Pump It” from Black Eyed Peas. So much better than watching a clock.

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Don’t sell yourself short. Those squats looked mighty fine. Love that ass of yours, by the way.

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Maschy, a 140 lb. squat is awesome! Way to go!

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i see the wobbly knees, squeeze your ass moar and spread your knees… drive em apart, push the floor apart with your feet. or try to.

gorgeous ass.

depth looked fine to me, for what im doing, if ur an atg person then yes you cheated horribly! and you must be punished! c’mere and i’ll bend u over my knee.

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Way to go on the 140 lb squat! Is that a PR for you? The squats looked pretty damn good to me, and I’m sure if you implement CBear’s advice they’ll be looking even better. Loved seeing you strain for that last rep and making it!

Oh, and I must chime in, gorgeous ass. :slight_smile:

Ronaldo, I found a few pics, actually. You’ve got a mighty fine ass yourself. :wink:

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Looked Great Masch! the best thing was that you kept form even towards the end…
Depth looked fine. yay! :slight_smile: