Hmm step-ups is a great idea. I can’t squat for the same reasons as you (back), can’t lunge because of the shooting pain I get in my right knee, so step-ups could be a solution.
Alone time is vital to me (I’m an only child). I go stir crazy if I’m stuck with other people for too long. I have no problem entertaining myself - I play a lot of games on my PC, watch TV, exercise, etc. Of course I don’t have kids and my boyfriend’s several hundred miles away, so alone time isn’t a problem.
Cal- I was an only child too…I need my space from time to time! But when you have kiddos and then there not here, it feels like little pieces of you are missing…ya, that was sappy 
I hope the step ups work for you…or what about static lunges?
7am training - I don’t know how you do it, especially the heavy weights. Good on ya!
Way to go on the leg press PR!
Your little boy sounds like a terror.
Nice leg training indeed! That leg press is ridic. I’m with you on the step ups - bar is the way to go and I use it for step ups, split squats, lunges - but basically b/c my grip is crap.
HA! They don’t call them the “terrible twos” for nothing!
Thanks ladies. He is in that terrible two stage - he is BOSSY! I wonder where he gets it? He tells me “Sit”, and “Move” and says “Juice Me” when he wants a drink…lol, its kinda cute but hard to be bossed by a 2YO.
Masch: My grip is crap too! Why is that? Maybe that is why I cannot do more than 1 pullup. LOL< yeah, that’s it!
My husband started working third shift; and sleeping during the day. So now I feel like I have less of a break with the kids and we have to be quiet between 6:00 a.m. and 2:00 p.m. so he can sleep. that is extremely difficult with a 2 YO that can’t sit still. As I write this he is attempting to pull his 7 YO brother out of the recliner! HAHAHA, he is such a monster!!!
Not a whole lotta sleep last night; I HATE that! My biggest fear? “I gotta wake up and do legs with Derrick” I need sleeeeeeeep. I was up at 2:30 with the baby and didn’t go back to sleep until 4:00. UGH!!! Sleep is so precious to me. OK nuff whining.
My trainer changed things again. He surprised me and threw squats in the mix today. It was a day from hell at the gym. By the time I hit my third set of lunges I was truly saying prayers. I couldn’t walk when I left.
We made up new names for these exercises as we went. I had to find humor somehow, because it was painful…
Lightheaded Squats :
++(keep in mind, at most 130lbs on my back, the rest is on the cables attached to my hips. Still pulling through the legs, but not so much compression on my spine because the weight is split between the bar and my waist. Less core involvement with the Kaiser Rack but if you have a bad back it can help) I was really nervous about these. I really have not done squats in about 3 years.
85lbs x 10 warm up
105 x 10 warm up
160x12
180x10
200x8
160x10
Sumo Dead(puke)lift. Not too bad, my knees just tend to fall inward when I get tired.
85x12 (three sets)
Hades Lunges (walking friggen lunges from hell if you ask me)
65x24 (12 each leg) x 3 sets
Lying Leg Curls ss/w Hip Adductors
95x12 ss 145x12 (three sets)
Seated calf raises
50x15x3
Calf Raises on Leg Press
I forgot what weight, lol, its all a blur…
i know there is still debate about getting big, strength, hypertrophy etc. I don’t ever claim to be an expert or know it all, but I can tell you what has worked for me, and what I have experienced. My trainer is (agian not bragging, but I trust him) knowledgeable when it comes to the science behind all this stuff. And of course there are always exceptions to every rule, he will tell you that too, but here is what has worked for me.
During the strength training program, reps were in the 6-8 rep range most of the time, depending on the movement. I did gain some size, but not alot, more strength than anything. Rest period in between sets, approx 2 min.
Now that i am trying to build, hypertrophy, we are in the 8-12 rep range. You will notice he pyramids most of my larger movements (leg press squat, etc) but the rest are in the 12 rep range. He said when you are trying to build muscle it is truly important to get near perfect form and full range of motion. Rest period, anywhere between 1 to 1.5 minutes. My calories are to be between 2300 and 2700 a day; I am like a pig!!! I truly see changes in my lats and shouders. I am definitely bigger than I want to be right now, but its what it is. Soon I will begin trying to lose all the fat and I am excited to see how it all looks in the end.
Thats my two cents. Not saying its the Gospel according to Christina but just what I have experienced. I know everyone has different goals, enjoys different ways of training and its a very individual sport.
I am going to put these little rug rats to bed adn then come back and read some more journals and catch up.
there’s lots of ways to accomplish whatever your goal happens to be. you’re paying someone you trust and you’re doing what you’re told.
HOW DARE YOU. stop defending yourself or i’ll start pickin on you.
congrats on the squats, even tho ur reps make me wanna vomit.
Hi spirited!
[quote]spirited1973 wrote:
Masch: My grip is crap too! Why is that? Maybe that is why I cannot do more than 1 pullup. LOL< yeah, that’s it!
[/quote]
Curious if anyone if uses wrist straps for pull-ups? I was thinking about trying since my grip gives out easily when I add weights.
DebraD: I haven’t tried the straps, but have considered it. tomorrow is back day so I might have to ask my trainer if we can try it. He changes my program all the time, but you have now made me give it some thought. Dang! Your grip gives out when you put MORE weight? what do you mean? Do tell
CBear: glad you called me on it. you are right, but for whatever reason I do it and I hate it.
I don’t understand your squats. Cables attached to your hips? Only 130 lb. on your back but the weight was 200 lb?
[quote]kpsnap wrote:
I don’t understand your squats. Cables attached to your hips? Only 130 lb. on your back but the weight was 200 lb?[/quote]
kpsnap: Yup. Its called a Kaiser Power Rack. Looks just like normal rack, with the exception of cables. I am in love with the thing, not many gyms have them, I am told they are pretty expensive but well worth it for athletes.
This is the Kaiser Power Rack I keep talking about. Looks just like a regular rack but has pneumatic adjustments to allow you to put weight on the bar (for power) or on a belt. You can actually adjust the pneumatic weight with foot pedals by your feet.
The first part of the video he actually attaches the pneumatic to the oly bar with collars. The second half will show you how I do the squats with the belt.
interesting…I’ve never seen that before!
Very interesting. I’ve never seen one of those before. Much cooler than a Smith.
I posted before I read M-in-MD’s post!
[quote]spirited1973 wrote:
DebraD: I haven’t tried the straps, but have considered it. tomorrow is back day so I might have to ask my trainer if we can try it. He changes my program all the time, but you have now made me give it some thought. Dang! Your grip gives out when you put MORE weight? what do you mean? Do tell
[/quote]
I meant for weighted pull ups. I think grip is my weakness. I try to avoid the straps if I can to get stronger grip but I’m about to give in
[quote]kpsnap wrote:
I posted before I read M-in-MD’s post![/quote]
LOL! great minds!
^
debraD: Well we did pullups but he wouldn’t let me use straps. He is having me spot myself w/my feet on a bench. Some day I will add weights, some day…
kpsnap: they also have a 1/2 rack where I do some of my shoulder work. You can vary the angle of the pully to hit shoulders differently. plus with the air, you can change your weight in single pound increments. More gyms should have these things, they are freaking awesome.
I missed yesterday (posting/reading) and feel like I missed out on so much. Can’t wait to see what everyone is up to…
Yesterday was back and shoulders. I still think my back is my weakest body part, but I am happy with the changes I see in my lats. Not a ton of growth but I can see my back filling out when I do my posing so I will take it as good progress
Pullups:
3 sets of 12. Spotting myself with my feet on an incline bench which is positioned slightly behind me. By far I think this is the best “spotting” I have had yet.
Wide Rows (neutral grip bar)
90x12
85x12
85x12 My form sucked on the first set, so he dropped me. I am glad though, he is meticulous about form and mechanics of the movement
Dumbbell PullOvers
45x12
45x12
45x12
Narrow Pulldowns - not sure what the weight was on, too busy yacking. shame on moi
Single Arm DB shoulder Press
30x12
30x12
30x12 - why are these so much harder than two arms!!! Ticks me off!
Seated machine lateral raises
23x12
23x12
23x12
Reverse DB Flys
12x12
12x12
12x12
Standing Reverse Flys with band
2x12; he just wanted to see my rear delts fire. Didn’t say why or what the problem was, he was just double checking me I guess.
Today I took as my rest day. I need it, my ass hurts. I spent quite a bit of time trying to roll my glutes and hamstrings out on the foam roller. damn what did I ever do w/o that thing?
Still working on getting my little car fixed. Its paid for, so of course, something has to be wrong and the only answer I get is “we cannot duplicate the problem” Well the car dies on me in mid flight so I knwo I am not making this up people! I don’t want a car payment though and am hoping I can get this problem resolved. sucks! At least I know I can push it if I need to!
I think I found a suit color I like - called black mist. Now I just need to call the people and see if I can’t get a swatch sent and talk about $$$. YIKES! (this is why I don’t want a car payment, I want a suit instead lol)