Monday, 6/4/07
Horizontal push-pull, calves & abs (Baby Got Back program)
Rack pulls 1x5 ~ 135 lbs 4x5 ~ 185 lbs Bent Over DB Row 3x8 ~ 50 lbs per side Low Incline Press 5x5 ~ 115 lbs Incline Flys 3x8 ~ 30 lbs Seated calf raises 3x12 ~ 90 lbs Nautilis Crunches 3x8 ~ 110 lbs toe raises (on leg press machine for tibialis) 3x12 ~ 275 lbs |
Tuesday, 6/5/07
Because I had a quad dominant day on Sunday, my legs felt pretty weak. I had to lower my weights a bit and my lunges were just embarassing.
Quad dominant, hamstring accessory, biceps Powerlifting squats 5x5 ~ 95 lbs Static lunge 3x8 ~ 50 lbs Pull throughs 1x12 ~ 60 lbs, 2x12 ~ 70 lbs Seated alternating bicep curls 5x5 ~ 27.5 lbs Hammer curls 3x8 ~ 22.5 lbs |
Sunday, 5/10/07
Vertical push-pull, calves, abs assisted pullups 5x5 ~ 52 lbs assistance Hammer high rows (I'd never done these before and I loved them!) 3x8 ~ 60 lbs per side bent over side laterals 3x10 ~ 22.5 lbs dbs arnold press 4x5 ~ 25 lbs dbs 1x5 ~ 27.5 lbs dbs standing db side laterals 3x8 ~ 20 lbs dbs standing calf raises 3x8 ~ 150 lbs Kneeling crunch 3x8 ~ 100 lbs Okay, I totally remembered why I gave up standing calf raises several years ago. I can't get enough weight on it to work my calves without totally killing my shoulders. I suffered through my 3 sets yesterday with pain in my shoulders, even though I could have added more weight. Not 10 minutes after I finished them, I had broken blood vessels all over the tops of my shoulders and they're bruised this morning. So, I'm switching back to calf raises on the leg press machine. (I'm already doing seated calf raises on my other calf day.) |
Thursday, 6/14/07
Hamstring dominant, quad accessory, triceps
Romanian deadlifts 2x5 ~ 135 lbs 3x5 ~ 155 lbs PR Good Mornings (I started very light on this to make sure my back would be okay.) 1x8 ~ 40 lbs 1x8 ~ 45 lbs 1x8 ~ 50 lbs Front squats (Uhhh, yeah, got in 2 warm-up sets, do those count? I tried using a cross grip and the bar slid down my delt while I was in my first set and messed it up somehow. The pain was so bad that I almost dumped the bar. So, I stopped mid-first set. I'll try and Olympic grip next time.) 1x5 ~ 70 lbs Assisted dips 5x5 ~ 22 lbs assistance Cable pressdowns 3x8 ~ 90 lbs |
Friday, 6/15/07
Horizontal push-pull, calves & abs
Rack pulls 2x5 ~ 185 lbs 3x5 ~ 155 lbs Bent Over DB Row 3x8 ~ 50 lbs per side Low Incline Press 5x5 ~ 120 lbs Incline Flys 3x8 ~ 27.5 lbs Seated calf raises 3x12 ~ 90 lbs Nautilis Crunches 3x8 ~ 110 lbs toe raises (on leg press machine for tibialis) 3x12 ~ 275 lbs I was pretty tired before the gym again today. That, combined with my sore delt made the workout a bit tough. No PRs today and I actually was a bit weak on my incline flys and rack pulls. Last time I managed 4 sets of 5 reps on rack pulls ~ 185 lbs, but this time I only got 3. Though, my lighter 2 sets were 20 lbs heavier then my one lighter set last time. I had to drop my incline flys from 30 lb dbs to 27.5 lb dbs because they were hurting my left delt. |
Thursday, 6/21/07
Man, I haven't had my quad dominant day for a LONG time, since I skipped my workout last Sunday. Plus, I upped the weight on my squats. My quads can only be described as wet noodles this morning!
Quad dominant, hamstring accessory, biceps Powerlifting squats 1x5 ~ 115 lbs 4x4 ~ 105 lbs Static lunge 3x8 ~ 50 lbs Pull throughs 3x12 ~ 70 lbs Seated alternating bicep curls 5x5 ~ 27.5 lbs Hammer curls 3x8 ~ 22.5 lbs I skipped my SS. I could barely lift my fee when walking and I had to hang on the the banister for dear life when going down the stairs. I didn't think I was able to do my SS last night. LOL |
I am so impressed with your workouts!!
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Thanks Robin! They're tough, but I like 'em. |
Friday, 6/22/07
Vertical push-pull, calves, abs
assisted pullups 5x5 ~ 52 lbs assistance Hammer high rows 1x8 ~ 60 lbs per side 1x8 ~ 65 lbs per side 1x8 ~ 70 lbs per side bent over side laterals 3x10 ~ 22.5 lbs dbs arnold press 5x5 ~ 27.5 lbs dbs standing db side laterals 2x8 ~ 20 lb dbs 1x8 ~ 22.5 lb dbs calf raises on leg press machine 3x8 ~ 355 lbs Kneeling crunch 3x8 ~ 105 lbs |
Sunday, 6/24/07
Hamstring dominant, quad accessory, triceps
Romanian deadlifts 5x5 ~ 155 lbs Good Mornings 3x8 ~ 50 lbs Front squats 5x5 ~ 70 lbs (Oly grip) Assisted dips 5x5 ~ 22 lbs assistance PR Cable pressdowns 3x8 ~ 90 lbs I'm finally claiming this assisted dips PR. I didn't realize it was until a couple of days ago. When I weighed 150 lbs I did 5x5 unassisted. Well, at 176 lbs, with 22 lbs of assistance, I'm dipping 154 lbs, so it's a PR. :D |
Today is not going to be a good gym day. I'm EXHAUSTED! It's also driving me nuts that I can only do 2 days a week while on the PSMF!
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Thursday, 6/28/07
FBWO #1
Front squats 1x2 ~ 115 lbs PR 1x5 ~ 95 lbs PR RDLs 2x5 ~ 155 lbs Low Incline Press 2x5 ~ 110 lbs Hammer High Row 2x5 ~ 80 lbs per side PR Arnold Press 2x5 ~ 30 lbs db I felt REALLY good at the gym last night and left feeling like I did nothing. If I have THAT much energy at the gym on Sunday, I may just add in a couple of the isolation exercises (biceps, triceps, abs) that I cut from the FBWO. First, I was so stupid on the front squats. I look at my gym notebook and it says that I did 70 lbs last time. So, what does my dumb butt do? I put 70 lbs on the bar. I managed to squeeze out 2 reps, wondering why the heck I was so weak. So, I swapped 25 lbs plates for the 35 lbs plates I had on there and got out 5 reps. Later, I realized.....DUH....the 70 lbs in my notebook included the bar weight. :lol: So, I have 2 new PRs on that. |
Sunday, 7/1/07
FBWO #2 Squats (I did these first and was a bit out of it from the carbs, so I didn't attempt a PR.) 2x5 ~ 115 lbs Rack Pulls 2x5 ~ 185 lbs Assisted chins 2x5 ~ 40 lbs assistance PR Incline flys 1x5 ~ 30 lbs 1x5 ~ 35 lbs Standing side laterals 2x5 ~ 30 lbs Pull throughs 2x5 ~ 110 lbs PR |
another fresh week, keep up the good work!
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Thanks Robin. Lifting is one thing that never gets old with me. You can always lift more, lift heavier, do something different.
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So, some recently re-emerged and spotted muscles:
Back (rear delts, lats & rhomboids) Glutes (when bent over) Tibialis & calves Forearm muscles (whatever those are called) I'm super-happy with the Baby Got Back program!! |
Wednesday, 7/4/07
I just got back from the gym. I continue to be amazed at my strength during the PSMF. I used a cheat Oly grip for front squats, because I don't feel stable with a cross grip and I don't have the wrist flexibility for the Oly grip. I tried them for the 1st time today and LOVED them! Front squats 1x5 ~ 85 lbs 1x5 ~ 95 lbs RDL 1x5 ~ 155 lbs 1x5 ~ 175 lbs PR Hammer high row (next week I'm getting 2 plates on there!) 1x5 ~ 80 lbs per side 1x5 ~ 85 lbs per side PR Incline press 1x5 ~ 110 lbs 1x5 ~ 120 lbs Bent over db row 1x5 ~ 55 lbs per side 1x5 ~ 60 lbs per sidePR Arnold press 2x5 ~ 30 lbs per side 20 mins SS on treadmill |
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Woo-Hoo on the unassisted chin!! :clap:
Way to go on those pull-throughs too! I really love them now, after tinkering with them forever, but I do love them now. :) I had a hard time anchoring myself and I hated the rubbing of the thighs. I cut the feet out of tube socks and pulled them over my gloves and that made it much softer and less aggravating. :cool: |
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Thanks! I was so excited about the pull up!! It's actualy the first time I tried. That's a great idea with the socks! My thighs are red as hell after the pull throughs! I'm good up to about 120 lbs. Higher then that and I have a really touch time anchoring as well. |
Wow ! You are doing so great. I never stopped in here before. I was thinking of actually doing exercise & making a gym log so I popped in here for ideas. Again I say............WOW! |
Thanks Donna! I've been really happy with my progress in the gym so far!
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As well you should be & your husband better never get out of line cuz you can take him!
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Oh, he knows that! :D |
Friday, 7/13/07
Front squats
1x5 ~ 95 lbs 1x5 ~ 105 lbs RDL 2x5 ~ 175 lbs PR for the # of sets ~ this weight Hammer high row (got my 2 plates!!) 2x5 ~ 90 lbs per side PR Incline press 2x5 ~ 120 lbs Bent over db row 2x5 ~ 60 lbs per side PR for the # of sets ~ this weight Arnold press 2x5 ~ 30 lbs per side 20 mins SS on treadmill |
Sunday, 7/15/07
FBWO #2 I went to dog training yesterday and spent 3 hours running (sometime literally) around with my dogs in 95 degree heat, so my legs felt a tad weak at the gym, but my upper body was very strong. I skipped SS because I figured I got enough at dog class. Squats (Tried for 135 lbs, but I couldn't do more then 3 at a time.) 3x3 ~ 135 lbs PR Rack Pulls 1x5 ~ 195 lbs 1x5 ~ 205 lbs PR (These actually felt light, so I went crazy and did one more set.) 1x3 ~ 225 lbs PR (My wrists couldn't handle 2 more.) Chins Tried to do 2, but I just couldn't quite get up all the way on the second one, so we'll call it 1.75 unassisted chins. :D 2x5 ~ 28 lbs assistance PR Incline flys 1x5 ~ 35 lbs 1x4 ~ 40 lbs PR Standing side laterals 2x5 ~ 30 lbs Pull throughs 2x5 ~ 120 lbs PRfor # of sets at this weight |
Thursday, 7/19/07
Horizontal push-pull, calves & abs (Baby Got Back program)
Rack pulls 2x5 ~ 225 lbs PR for sets & reps ~ that weight 1x5 ~ 205 lbs Bent Over DB Row 2x8 ~ 55 lbs per side PR for number of reps ~ that weight Low Incline Press (I felt really weak on these.) 3x5 ~ 110 lbs Incline Flys 1x8 ~ 35 lbs PR for number of reps ~ that weight 1x6 ~ 35 lbs (without a spotter, I just couldn't get the last 2) Seated calf raises 3x12 ~ 90 lbs Nautilis Crunches 3x8 ~ 110 lbs toe raises (on leg press machine for tibialis) 3x12 ~ 275 lbs |
Woo-Wee.....look at all that red! You are just making progress all over the place! Way to go! :)
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Thanks! I can feel it today though. OUCHIE! |
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No pain, no gain! (Or loss!) You are amazing, keep it up! :D |
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