DoubleDuce: I’ll check it out. SH’s brother used a setup similar to what you’re describing. He preferred that actually. It always seemed to me like it would be hard on your knees which is something I have issues with every time I try to do them without a GHR. Like my patella can’t move freely or something. Maybe I’m doing it wrong.
Back and bis today!
pulldown
110x10
125x8x4
hs csr
180x10x1
200x10x2
db row
80x12x4
hs shrug
2pps x12x3
hammer curl
30x12x3
db preacher
15x8x3
bb curl
45x8x3
Life has been a little crazy lately and I feel like its catching up with me a little. Workout was pretty good, but I didn’t quite have the energy and focus that I like.
[quote]buckeye girl wrote:
DoubleDuce: I’ll check it out. SH’s brother used a setup similar to what you’re describing. He preferred that actually. It always seemed to me like it would be hard on your knees which is something I have issues with every time I try to do them without a GHR. Like my patella can’t move freely or something. Maybe I’m doing it wrong.
Back and bis today!
pulldown
110x10
125x8x4
hs csr
180x10x1
200x10x2
db row
80x12x4
hs shrug
2pps x12x3
hammer curl
30x12x3
db preacher
15x8x3
bb curl
45x8x3
Life has been a little crazy lately and I feel like its catching up with me a little. Workout was pretty good, but I didn’t quite have the energy and focus that I like. [/quote]
What’s your plan of attack for your arms since you mentioned that you want to improve them for the next show
[quote]buckeye girl wrote:
DoubleDuce: I’ll check it out. SH’s brother used a setup similar to what you’re describing. He preferred that actually. It always seemed to me like it would be hard on your knees which is something I have issues with every time I try to do them without a GHR. Like my patella can’t move freely or something. Maybe I’m doing it wrong.
[/quote]
Yeah, you have to use a really good pad under your knees, like folding up a soft blanket a million times. I actually wear knee pads now. You need a good pad on the bar too, for that I generally wrap a towel around it a bunch of times.
FRONT SQUAT
45x10x3
95x5
115x3
130x3
145x9
LEG PRESS
3pps+25 x5
3pps+10 x15
drop set
3pps x15
2pps+25 x10
2pps x10
1pps+25 x10
1pps x15
25x25
0x10
BACK XT
45x15
55x12
45x15x2
BW SQUAT (no lockout)
50
And then I waddled out of the gym and we went out to eat. I think I ate like 2 pounds of meat. It was delicious.
[quote]detazathoth wrote:
What’s your plan of attack for your arms since you mentioned that you want to improve them for the next show[/quote]
Chinups. Duh?
[quote]DoubleDuce wrote:
[quote]buckeye girl wrote:
DoubleDuce: I’ll check it out. SH’s brother used a setup similar to what you’re describing. He preferred that actually. It always seemed to me like it would be hard on your knees which is something I have issues with every time I try to do them without a GHR. Like my patella can’t move freely or something. Maybe I’m doing it wrong.
[/quote]
Yeah, you have to use a really good pad under your knees, like folding up a soft blanket a million times. I actually wear knee pads now. You need a good pad on the bar too, for that I generally wrap a towel around it a bunch of times.[/quote]
Watched the video. That setup looks good if my regular gym had actual power racks I’d try it out. Not sure if you can rig up the same thing in the squat rack. Might be able to use one of the horizontal support bars…
Definitely do need a good a mat, or even the cushioned seat alone isn’t enough.
[quote]detazathoth wrote:
2 pounts of meat eh?
bow chikka wa waaaaa
[/quote]
lol. Family style Italian dinner. 3 people: 8 pieces of chicken parmesan, 4 1/2lb meatballs, spaghetti, broccoli, and 3 bowls of bread. The kitchen crew saw that the order was for 3 people and they double checked with the waitress to make sure she entered the order correctly.
I am so behind in here. Life has been pretty hectic lately and I’ve been dragging in the gym. Not bad workouts numbers-wise, I just haven’t been “there” mentally. Hopefully things will slow down a bit soon and I can have a little more time/energy to train.
MONDAY
db ohp
25x10
35x10,9,10
wide chest
90x15
110x10
120x10x2
leaning laterals
20x10x3
tri pushdown
42.5x15x2
4-way raise
5x20
THURSDAY
m. hi row (per hand, 2sec hold)
70x8x2
70, 60, 50, 40 x8 (drop set)
bb row
95x12
115x10
135x8
155x6
m. pulldown
100x12x3
[b]super set/b
leaning lateral 20x10x2
db rear delt 10x15x4
hammer curl
30x12x3
db preacher
15x10x3
bb curl
40x10x3
All back stuff was done strict/with holds except for the last set on bb row. Things got a little sloppy towards the end on those.
3 Week Deadlift today. Better today than the other days this week, but still kinda exhausted.
DL
135x5
165x3
190x3
210x12
hack squat
+90x10
+140x12x3
leg press
2pps x10
2pps+25x12x3
BARF: 2pps+25x12, 2ppsx15, pps+25x20, pps x20, +25s x30
seated leg curl
70x10
80x10x4
Real life happens. Just keep heading to the gym and doing the best you can considering how busy you are. Your exhausted workouts are 100x’s better than a huge majority of women will ever know.
[quote]Jackie_Jacked wrote:
Real life happens. Just keep heading to the gym and doing the best you can considering how busy you are. Your exhausted workouts are 100x’s better than a huge majority of women will ever know.[/quote]
This is true. Getting into the gym 3x a week instead of 5, or having shorter/less than stellar workouts is better than not getting any work in at all. It does get frustrating though when you’re there and find yourself thinking “this should be easy” and its not.
Where did I leave off here? I trained Monday. Got home earlier than usual last night, but couldn’t bring myself to go to the gym for some cardio. Legs (front squat) tonight.
bench
45x10x2
90x3
100x3
115x8
db incline (high)
30x10
35x12x2
35x9
leaning lateral (hold!)
25x8x4
cable fly
15x10x4
skulls
40x12
50x8
40x12
Those leg press drop sets look like death.
[quote]ishinator wrote:
Those leg press drop sets look like death.[/quote]
They aren’t so bad when you have I change the weight yourself. The first time I had two guys switching the weight out and yelling for more as soon as I failed. This last time around I was on my own and able to stall a little when I changed weights 0:-)
Front squats yesterday. Crap. Suck. Weak.
Can’t remember if I mentioned that I’ve been neglecting my foam roller lately but I have. Despite spending about 30 minutes on it before I hit the gym everything was still knotty and pulling every which way. Got through about half what I wanted to before I decided to just hang out on the treadmill. I know better than to skip out on prehab but that doesn’t mean I don’t skip anyway and then get pissed when I start falling apart.
FRONT SQUATS
45x10x2
95x5
**add belt
120x5
135x3
155x4
DB RDL
80x10x3
LEG PRESS
2pps x12x2
TREADMILL: 30 min, 3.0, 10%
A little behind on logging my training…
Last week I also did back/bis, got some fasted morning cardio in over the weekend, and then decided that getting some rest was more important than training Monday night.
FRIDAY:
pulldown
95x10
115x8
125x8x3
hs csr
180x10x3
machine hi row
60x10x3
pullover
20x15x3
hammer curl
30x10x3
db preacher
15x10x3
bb curl
30x15x2
SATURDAY:
Treadmill: 45 min, 3.0mph, 10%
Took Monday off. Went to gym on Weds for delts/chest. Started with db ohp and at some point between lowering the weights from my shoulders to putting them on the rack, I pissed off my right trap. And that’s where I decided that this week just needs to be an off week.
I haven’t deloaded in forever. I was feeling great the last time my 5/3/1 cycle ended so I jumped right into the next. Now I’m falling apart. Oops. Of course I know better than to do that and slack on my warmup stuff, but I still do it anyway. I don’t think I’m going to be allowed to do 5/3/1 again without close supervision from Stronghold. I’ve been training long enough to know my limits, but I’m still too damn stubborn to pay much attention to them.
AND I think being around dozens of coughing sneezing children is finally catching up with me. My throat hurts. Ugh.
Planning to do some cardio/prowler over the weekend and get a massage.
On the bright side, I did have a little kinda PR on the one exercise I did do. I think I got more total reps with the 40 than I have in the past and they were cleaner.
Weds:
db ohp
30x10
35x6
40x6x2
40x5
treadmill: 15 min, 2.8mph, 10%
Hey girl, didn’t realize you were logging again…I’ll be dropping in once in awhile, just to see when that next PL meet gets on the schedule…
[quote]lil power wrote:
Hey girl, didn’t realize you were logging again…I’ll be dropping in once in awhile, just to see when that next PL meet gets on the schedule…[/quote]
Hey Vikki! lol. No interest in meets at the moment. Or even training, really. I’ve been struggling the past few weeks.
I’ve hit one of those slumps where I care enough about my training to still have goals and to be frustrated but not enough to really do anything about it. I’ve been to the gym about 2x a week lately and my “rawr” just isn’t there. There has been so much going on outside the gym lately that I’m having trouble focusing. Between the hour long commute to work/school/lab, moving, and now starting to talk about wedding stuff, I’m exhausted. Just a few more weeks of craziness. Hopefully.
Did legs on Friday. Went better than expected, but still not quite what I wanted.
squats (high bar–yuck!)
45x10x2
95x10
135x5
155x5
155x3 (low)
175x5
super set
hack +90x8, +70x8x3
lunge 65x8x3, 40x8
lying ham curl (w/ hold at top)
50x10
55x10
60x10
65x10
SH wants me to play around with high bar. It feels weird. Not as secure on my back and I don’t like that it doesn’t let my glutes/hams take over. But the goal is more quad and these should do the trick.
Yesterday’s workout…
ohp (bb, strict)
45x10
65x5
75x5
80x5
m. pulldown
90x12
100x10
110x8x2
120x6
super set
rear delt swings–40x15x3
leaning laterals–20x8x3
db ohp
25x10
30x8
35x6
in 10 minutes…
db curl–25x12, 12, 10, 5
skulls–40x12x3