T Nation

Venus in Iron

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)

NEW LOG NEW LOG NEW LOG!!!

I come here for my daily thrashing Mistress B.

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.

<3

You pretty much have my heart…

Yay for Velvet Underground :slight_smile:

-: ^^^ <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

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:

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.

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.

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.

[quote]Cal Jones wrote:
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. [/quote]

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.

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?)

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

[quote]Cal Jones wrote:
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?)[/quote]

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

[quote]Patch2 wrote:

[quote]Cal Jones wrote:
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?)[/quote]

I kinda like to zone out for the long stints once I find my groove. [/quote]

YES. ROW ZEN

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

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.

[quote]ThePerfectDrug wrote:

[quote]Cal Jones wrote:
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. [/quote]

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. [/quote]

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

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!

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.