T Nation

Venus in Iron


#1

old log: http://tnation.T-Nation.com/free_online_forum/sports_body_women_training_performance_powerful/_brestruction_ii

what I do:
-row
-5/3/1
-get stronger
-stay injury free

what I don't do:
-diets
-spray tans
-weigh/measure myself on a regular basis (5'9"/175cm; approx 150lbs/68kg)
-performance enhancing drugs/supplements

1 rep max (6 Apr 2011)/(August 2011)
bench 32,5kg - 45,0kg (100lbs)
press 27,5kg - 35,0kg ( 72lbs)
squat 52,5kg - 75,0kg (165lbs)
deadl 82,5kg - 92,5kg (204lbs)


#2

NEW LOG NEW LOG NEW LOG!!!!!


#3

I come here for my daily thrashing Mistress B.


#4

Heh, I've got that banana album - I used to get stoned to it as a student, many years ago. In fact, I'll stick it on now, I haven't listened to it in ages.


#5

<3

You pretty much have my heart...

Yay for Velvet Underground :slight_smile:


#6

-: ^^^ <3 <3 <3 ^^^ :-

today i was burrito(+), hormone(+/-), caffeine(-) challenged

the good news - i found a place k sirve comida mexicana de verdad!! stoy superfeliz!!

kg x set x reps
standing press

bar x 1 x 10
22,5 x 2 x 5
27,5 x 2 x 5
32,5 x 1 x 1 - i think this is the max (72lbs)
27,5 x 2 x 5
22,5 x 2 x 5

dips with help
45 x 1 x 12
40 x 4 x 12

wg pulls ups with help
40 x 5 x 12

seated cable row
15 x 3 x 3
20 x 2 x 2

tricep pull down
10 x 1 x 12
12,5 x 3 x 2

bicep curls -havent in months
8 x 3 x 12
10 x 1 x 6

row
1000m 2:15/500m
1000m 2:12/500m


#7

row

1000m
2:06/500m 30s/m

2min rest

2500m
2:18/500m 28
2:18/500m 29
2:15/500m 31
2:16/500m 30
2:09/500m 32

2min rest

1000m
2:10/500m

  • had to stop due to freshly shaven pussy chafe. facepalm

glute activation x 2 x 20reps/exercise (9)

squat
kg x set x rep
bar x 1 x 10
42,5 x 3 x 5
52,5 x 3 x 5
62,5 x 4 x 3 - getting better (137lbs)

leg press
40 x 3 x 2
50 x 2 x 3

leg extension
20 x 3 x 5

hanging leg raises
BW X 1 X 12
BW X 2 X 10
BW X 3 X 8

calf extension
27,5 x 4 x 12
32,5 x 1 x 13

was flexible enough for some splits and bridges and all sorts of weird stuff afterwards. would have like to row more, but hey - mad respect for this chick btw:


#8

kg x set x reps
bench

bar x 2 x 10
27,5 x 3 x 5
32,5 x 3 x 5
37,5 x 3 x 3 (83lbs)

chest flys
22,5 x 5 x 12 (+2,5kg)

shrugs
42,5 x 3 x 12
52,5 x 2 x 12

lateral raises (done between shrug sets)
2,5 x 6 x 1; 5,0 x 6 x 1
2,5 x 8 x 1; 5,0 x 2 x 1; 2,5 x 2 x 1
2,5 x 12 x 1
2,5 x 12 x 1

HLRS no gloves
BW X 1 X 11
BW X 1 X 9
BW X 2 X 6

rowing - no rest
3000m
2:19/1000m
2:15/1000m
2:12/1000m

taking tomorrow off. sore as fuck.


#9

rowing
1000m
2:00,1/500m 32s/m- maybe a PR here.. I need to pull this for 2km damnit.
2min 30s rest
1000m
2:06,4/500m 30s/m
2min 30s rest
1000m
2:12,4/500m 30s/m - totally wanted to call it, but I pushed through.

glute activation (9 exer.) x 2 x 12

deadlift
kg x set x reps
52,5 x 3 x 5
62,5 x 3 x 5
72,5 x 3 x 5
82,5 x 3 x 3
92,5 x 1 x 1 PR! (204lbs).. I think i left some in the tank too, but decided to call it.

guten morgens
27,5 x 1 x 12
32,5 x 4 x 12

kroc rows - NEED TO DO THESE ALWAYS
14,5 x 1 x 12/arm
12,5 x 4 x 12/arm suck weak

calve ext THANK YOU austin_bicep for giving me a calf muscle analysis, cuz turing my feet 45deg out, is totally going to develop my inner calves, and facepalm that I didnt try this before!
30,0 x 5 x 12 - burned like a mofo

I liked this workout, but it took forever.


#10

Nice going on the deadlift PR.
Do you always row 1000m intervals? I've started rowing again (bad foot, so...) and prefer to do shorter distances much of the time but I mix it up.


#11

no not always.. but I found that with a little bit of rest, I could shave 5-10 sec off. I should be doing more steady state actually for conditioning (30-40min at heart rate approx. 165).. but lately I just feel like sprinting. But I'm trying to do longer than 500m sprints.


#12

I can't use the rower for long stints - too boring, and can't grab a sip of water or scratch my nose during. (Speaking of which, why do I always get an itch the second I unrack a weight?)


#13

http://www.youtube.com/watch?v=guSwwKU7Hoo wow.


#14

I kinda like to zone out for the long stints once I find my groove.


#15

YES. ROW ZEN


#16

http://www.youtube.com/watch?v=_VSOnS1hXV0 this is good.


#17

2km row 8:42,1
2:10,5/500m 30s/m

military press
kgs x sets x reps
bar x 1 x 10
22,5 x 3 x 5
27,5 x 3 x 3
32,5 x 1 x 1 - good.
32,5 x 1 x 1 - FAIL.
27,5 x 2 x 5 - punishment for failure

dips with help
40 x 5 x 12 - hard, but clean

wide grip pull ups with help
40 x 1 x 12 - super easy
35 x 1 x 12 - first 8 easy
30 x 1 x 7 - first 4 easy
30 x 1 x 6
35 x 1 x 10
35 x 1 x 9
30 x 1 x 4 - im definitely hindered by bad form I think. I have to remember to squeeze my traps hard, otherwise i feel like my shoulders totally dislocates. I was not made for this exercise, and I find it very challenging to my shoulder girdle.

was supposed to do chins, but everything burns at this point.

kroc rows
12 x 4 x 12
14 x 1 x 12

backwards cable pull -was totally doing it wrong - next time I will do it like the video above.
15 x 1 x 12
17,5 x 1 x 12
20 x 2 x 12

hanging leg raises - no gloves
BW x 2 x 12
BW x 3 x 7
BW x 1 x 6

headstands/strech

I really need to be more discplined and row longer.. or maybe put my rowing on different days. I like my physique better with more conditioning.


#18

I always find that the mental game of rowing more than 500 m is worst than that of running any distance.


#19

hey wow, new log! i never did try rowing more than 500m. and still my split time was a heck of a lot more than yours. i find wide grip pull-ups really hard, too. even with bands, they don't help me enough at the top for me to feel like i'm strong enough to really use my back properly. i need to remember to hold my arms in my sockets properly, too. love your red boots, btw!


#20

well, when I come back from vacation, I think im going to try to incorporate row tabatas once or twice a week -

one min on full power,
one min off, x 8.

this has been shown to increase 2km erg times faster and more effectively than longer steady states workouts. also, of course don't forget warm up/cool down.

  • this is a good workout for those who get ADD on the rower -

in general rowing is both a mind and a bodyfuck. i highly recommend it to everyone who wants a challenging "cardio" workout.