Woman, you never cease to amaze and inspire me 
Linnrose, itās sāok, I did look for ya though
O - it was pretty fun, Iāve never done a rep contest before
Snap - thank you, since PeteS had suggested high reps for rehab, it was just timed right. But I canāt say Iām not really happy that this has healed so well so soon.
DF - thank you youngāun!
git - I kinda like that Lotta Power 
Up - I think we can motivated each other, your back is looking sweet
ME Bench / 12-11-11
rotator warmups
Floor Press
45 x 15
65 x 10
95 x 5
125 x 3
135 x 3
155 x 1
175 x 1
180 x 1 +5#
Lat Pulldowns
75 x 15
85 x 15 x 2 sets
Skullcrushers
30 x 15
45 x 10
55 x 10
60 x 10
Cable pushdowns
25 x 15
30 x 15 x 2 sets
Band Facepulls/light
3 sets of 50
Lateral raises
5# db per side x 20 x 3 sets
crunches w/5# plate behind head
my husband wants to start lifting so he worked out with me today, at first he lost it on Floorpress at 125, but after I told him it was in his head,how to stay tight, he went back to get 115, 125, 135 and almost 145. Proud of him for sticking with it. in a few months he will be out lifting me even though he doesnāt believe it.
great stuff all around in here. must have been awesome training at the Phelpās place.
Great looking floor presses.
All of you Westside people are starting to tempt me from the one true faith.
[quote]JoeGood wrote:
All of you Westside people are starting to tempt me from the one true faith.[/quote]
Yep. Westside is very appealing. Especially if I could end up half as strong as Lil Power.
[quote]Up wrote:
Woman, you never cease to amaze and inspire me :D[/quote]
ya, me too!!!
Great job in here, all around. You have really smoked your rehab process!
That is wonderful that you can now share lifting with your husband. Iām lucky in that way myself, that my husband comes with me to lift and we share ideas on training.
Pete - thanks, yep 2nd time I have been there and each time I learn something else.
Joe - Thanks, that actually ties my Floorpress PR, I have only gotten 185 for ĆĀ½ rep, so hoping next time I can break thru that
Snap/Joe - WESTSIDE RULES!!
Mimsy - ah shucks, thank you, but you are the one that is impressive girl!
Kimba - yes, I would say IĆ¢??m just about done rehab, time for PRs!!
DE Lower / 12-13-11
hip warmups
Speed Box Squats w/ light bands
bar x 10
95 x 5
add choked light bands
bar + bands x 5
95 x 5
135 x 3
165 x 2
185 x 2
205 x 2 x 4 sets
220 x 2 x 2 sets
looking at the video,since I had to walk out 'cuz no one home to run the monolift, I need to set the dbs holding the bands back some, it was too much forward pull.
Speed DL w/ mini band
135 x 5
add mini monster
135 x 1, too much tension at top to lock out
switch to mini
135 x 2
155 x 1 x 2 sets
175 x 1
185 x 1 x 2 sets
195 x 1
GM
95 x 10
115 x 10
135 x 10
Pull thrus (went to commercial gym to finish up session)
35 x 10
50 x 10
57.5 x 10
Rev hyper (different than Louieās machine/actually hate this one)
25 x 10 x 3 sets
lying leg curls
65 x 12 x 2 sets
75 x 8 (barely)
calf raise
195 x 15
210 x 13
210 x 10
Epic Ab machine (actually like this one)
seated pull down
60 x 15
70 x 15
80 x 15
20 minutes / jog/run on treadmill
ā¦Wish I had a friend like you, Id never come out of your play room!!
Nice work!
Good gravy, Lil Power. You shame me!
Great sound track to the video again. I very often end up dancing around between sets. It keeps BB entertained. He said he was going to redo my Ipod. Maybe I should get him to listen to your videos for new stuff to add.
Regarding the hamstring leg curl; they are bitches arenāt they? Iād never done them. At least not the lying facedown ones and could barely do 12 with a 25lb plate. Horrible things they are.
Youād asked about squat grip on my log. I tried to go wider but have found my grip drifting in again. I just donāt feel like my back is tight enough. However, going that narrow has itsā own problems. I end up with pain in my hands after heavy squatting.
Up - I would so love to play with you in the gym ;D
K - thanks
O - yes, I was surprised how tough the prone leg curls were, on the squats, do you wear wrist wraps at all?
ME Lower / 12-15-11
trying to re-work my ME/DE days to fit back in line with training partners now that I will be getting into multiply gear, Iāll need some help getting into it. So my DE Lower was just 48 hours ago and I wasnāt sure how Iād do maxing out today.
Box Squat w/chain
bar x 10
95 x 5
125 x 5
185 x 3
add suit bottoms and 1 chain per side (total 40#)
185 x 3
215 x 3
225 x 2
255 x 1
275 x 1
295 x 1 (video)
unracking is still the heaviest part of my squat, looked much lighter than it felt.
Lunges / up and down the driveway
20# weight vest w/ 10# dbs
3 sets down and back up
Skull bell Swing
53# x 12 for 3 sets
Rack picks to get my CNS prime to move bigger weight
365# for 10 sec hold for 2 sets
385# for 10 sec hold
DB obliques
35ās x 20 for 3 sets
ankle weight curls
20# for 200 reps
Youāre right, that squat looked easy.
I have been comtemplating going to single ply in the distant future.
I notice that you are ramping up the squat weight on your DE Lower day. Is this your usual practice?
Iāve just been warming up to my working weight and then doing 9+ sets of 2 at that weight. Sometimes Iāll add a few sets at a heavyish weight after this.
Joe - Westside and single ply? I love it!!
Git - as Iām trying to get back into my DE/ME cycle, Iām still playing around with what my shoulder will handle (not really being a wuss (I hope) but trying to play it safe)
I normally do 10 sets of Speed squats always against bands, may try chains shortly. I do work up in weights because my hips needs a lot of warming up.
I think I will warm up with 2 sets, 6 working sets, 2 higher sets depending on how I feel that day. I want to try not to got more than 65-75% of current max though.
Now itās my turn to crack some walnuts, lol
ME Upper / 12-17-11
shoulder warmups
Rev Band Bench
bar x 15
65 x 10
95 x 5
135 x 3
add rev light bands
185 x 3
205 x 1
225 x 1
235 x 1
245 x 1
255 x 1 +30# Post surgery PR! Iām sooo happy, I am only 10# away from pre-surgery PR soo syked!!
DB Inclines
25 x 20 x 3 sets
Skullbell Row
53 x 12 x 3 sets
skull crushers
55 x 15
65 x 5, I just petered out here
Facepulls
3 sets of 50
lateral raises
3 sets of 7#'s of 20
Band pull aparts
3 sets of 50 w/mini band
Iām done, spent, tired, now off to go do some shopping 
bench video (thatās my 25 y/o son handing off 235#, 245# then 255#
Nice job on the bench. You must be pretty happy with that. Does your son ever train with you? Iād love to get my kids involved.
I noticed youāve got your stuff hung from pegboard. Weāve made the same use of it in our garage as well. An entire section of wall is peg board covered with shirts, suits, wraps, belts, bands etc. It makes it nice and easy to access.
[quote]ouroboro_s wrote:
I noticed youāve got your stuff hung from pegboard. Weāve made the same use of it in our garage as well. An entire section of wall is peg board covered with shirts, suits, wraps, belts, bands etc. It makes it nice and easy to access.[/quote]
Peg board is ok, but canāt seem to find the right hooks to hang a lot of stuff. My son used to lift w/me but since he got a job as a chef in a restaurant hours are all over the place, plus heās going to school 2 nights a week to get his culinary certificate.
Seems like forever since Iāve worked outā¦holidays ugghh.
ME Upper / 12/23/11
shoulder warmups
Bench w/chain (havenāt done this since March '11
bar x 15
add approx 50# in chains
bar x 5
95 x 5
115 x 3
135 x 3
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1 All time PR !! in March it was 175 + 30# in chain
add big blue foam (about 2 brd height)
195 x 1
205 x 1
215 x 0 this one stapled me to the bench
Cable/rope triceps
80 x 10
90 x 10
100 x 10
110 x 10, all cable machines are soo different weight wise
JMs
45 x 10
65 x 10
75 x 10
DB Inlcine press
30s x 15
35s x 15
40s x 15
going to do some hi rep band exercises later this evening
ME Lower 12/24/11
Box squats, playing around with new predators
Bar x 5
95 x 5
135 x 5
185 x 3
225 x 3
255 x 5
285 x 1
305 x 1
315 x 1
335 x 1
These were a touch too big, definitely will take some practice as they are quite a bit different than single ply centurion
DE Lower/12/26/11
Shoulder warmups, noticed a big difference on Sat during squats my shoulder got very stiff and sore and I didnāt do any warmups
Speed box squats
Bar x 10
Add choked lights
Bar x 5
95 x 5
135 x 5
185 x 3
210 x 2 x 6 sets
225 x 2 x 2 sets, these were just as fast which surprised me
Sumo dl, not speed just playing around
135 x 5
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
285 x 3
305 x 2
315 x 1
Front Squats
135 x 5
185 x 5
205 x 5, last time I received some feedback I had more in me than the 205 x 2, so did
225 x 5 held the bar even higher and about got choked out, but so much more stable on the front delts
Skullbell swings
53 x 15 x 3 sets
DB oblique
45 x 15 x 2
45 x 20
New 45# DB hubby gave me for Hanukkah
Ankle weight leg curls
20# x 200
Looks like a good couple of sessions. Hows the multiply feeling?