Sweet Dell's Journal

[SweetDell]

I thought it would be a great time to start this journal so it would keep me motivated and working towards my goals. I have recently quit the gym I was working out at and set up a gym at home. So far I'm loving it and my lifting is going well.
I'm just coming off an wrist injury so my strength is still a little off but it's coming.
My stats:
5'5
130 - 135lbs
I have no idea what my body percentage is

Workout: Lower (Heavy Quad/Light Ham, Bi's & Abs)
Monday October 23

Full Squats (ass to grass)
85x5
90x5
90x5
90x5
90x5

Dumbbell Lunges
35'sx8
35'sx8
35'sx8

SLDL
135x8
135x8
135x8

Dumbbell Curls
20'sx8
25'sx8
25'sx8

Abs

[ChocoChick]

Welcome :)

[SweetDell]

Thanks for the welcome dbflgirl!

Tuesday October 24, 2006
Workout: Heavy Verticle /Light Horizontal and calves

Pull Ups (negetives because I'm not that strong...yet!!)
6
3

Push Press
45x5
45x5
45x5
45x5
45x5

One Arm Dumbbell Rows
45x8
45x8
45x8

Incline Dumbbell Bench Press
25x8
25x8
25x8

Standing Calf Raises
45x8
45x8
45x8

Cardio: Stationary Bike
8 HIIT @ 1:2 (20 seconds full out/40 seconds easy)

I hate cardio. I'd rather lift then do cardio!
All in all a good workout.

[kimsquit]

welcome to the forum :)

~ Chris

[Hibiscus09]

Hi Dell! :) Welcome to the forum.

I love your avi! Nice muscularity on your back, shoulders and arms.

Nice workouts, also. You appear to be pretty darn strong to me!

[SV1000]

Hope you enjoy your stay, great group of people in the 35+ forum :)

[mom24boys]

hiyas..welcome :)

[joed]

Welcome to the nuthouse SD. Maybe you'll be the guiding light to bring some sanity to the place?

[SweetDell]

Thanks everyone for the welcome!! :)

Thursday October 26, 2006
Workout: Lower (Heavy Ham/Light Quad, Tri's & Abs

Deadlifts
155x5
165x5
165x5
165x5
165x5

Harrop Curls
BWx8
BWx8
BWx8 (I think I can actually hear my hams screaming at this point...or maybe it's my screaming....I'm not sure...lol)

Dumbbell Reverse Lunges
35x8
35x8
35x8

Bench Dips
BW+25x8
BW+25x8
BW+25x8

Abs

Then die......:p

No Cardio

[SweetDell]

Friday October 27, 2006

Workout: Heavy Horizontial, Light Vertical & Calves

Bench Press
70x5
70x5
70x5
70x5
70x5 (My bench sucks. I feel I have no strength. My goal would be to bench 100lbs someday. I guess I just keep at it.)

Long Bar Rows
85x5
85x5
85x5
85x5
85x5

Lateral DB Raises
12x8
12x8
12x8

Pull Overs
25x8
25x8
25x8

Standing DB Calf Raises
45x8
45x8
45x8

No cardio today. Too tired. :( I'll try for the weekend.

[Gunn27]

Another from north of the 49th joins the group, welcome aboard!

Strong looking workouts too! :)

[justtryn]

Welcome Dell - great looking workouts! By the way, what are Harrop Curls? Where in Ontario are you from?

[Hibiscus09]

I had to google those to figure it out, Mark! I do them also, apparently. :D Nice workouts, Dell!

[SweetDell]

By the way, what are Harrop Curls? Where in Ontario are you from?

Harrop Curls = PURE EVIL!!! Okay....here's a better explaination of them http://www.bsu.edu/webapps2/strengthlab/images/ghamraise.mpg. I think they are called by different names, it's just what I know them as. Of course I'm still working on going as low as the guy in the video does but it's a killer move.
I live on the outskirts of Hamilton, Ontario.
Thanks everyone for the encourgement! I really appreciate it! :D

[justtryn]

Thanks Dell.

Hamilton - I know where that's at (sort of). I had a classmate from Ottawa who was a priest in Hamilton.

[SweetDell]

Monday October 30,2006

Workout: Lower (Heavy Quad/Light Ham, Bi's & Abs)

Squats (Full)
90x5
90x5
90x5
90x5
90x5

DB Bulgarian Squats (Invented by Satan himself, I'm sure...lol)
20'sx8
20'sx8
20'sx8

Good Mornings
55x8
55x8
55x8

No Bi's today. I tried to curl but there was a shooting pain in my wrist so I opted to not push it. It seems to be SLOWLY getting better. So better safe then sorry. I might try hammer curls instead. It's the twisting or the postion the wrists in when palms are facing up that seems to bother me.

Abs

My legs feel well used up so it was a good workout. :D

[jmc53]

Welcome Dell.
Workouts look strong, specially deadlifts.

[SV1000]

Welcome to the nuthouse SD. Maybe you'll be the guiding light to bring some sanity to the place?

Don't believe joed, it's not that bad unless you hang out in Chi and dbx's house, the riff raff over there will keep you on your toes.

Excellent workouts Dell.......SV

[SweetDell]

[QUOTE=SV1000]Don't believe joed, it's not that bad unless you hang out in Chi and dbx's house, the riff raff over there will keep you on your toes.

I'll remember that and proceed with caution...lol :D

Tuseday October 31, 2006

Workout: Heavy Verticle, Light Horizontal & Calves

Pullups (Negetives Only)
4
3 Close Grip (Crap these are hard to do today!!! :( )

Pulldowns
90x5
90x5
100x5
100x5
100x5

Push Press
45x5
50x5
50x5
50x5
50x4 (I failed on the last rep)

One Arm DB Rows
45x8
45x8
45x8

Incline DB Bench Press
25x8
25x8
25x8

Dragging my ass by now so no calves or cardio. I think I'm still feeling yesterdays workout!! :eek:

[Hibiscus09]

Morning, Dell! :) Great job on the workouts! I love push presses.

Happy Wednesday!

[SweetDell]

Thursday November 2, 2006

Workout: Lower (Heavy Ham/Light Quad, Tri's & Abs)

Deadlifts
165x5
165x5
165x5
165x5
165x5

Harrop Curls
BWx8
BWx8
BWx8

BB Split Squat
75x8
80x8
80x8

Push Ups (close Tricep position)
8
3
3 (These are so hard for me!!!)

Abs

Still tired and dragging my ass. :( I think I'll try to get to bed earlier tonight.

[SweetDell]

Monday November 6, 2006

Bench
70x5
70x5
70x5
70x5
70x5

Long Bar Rows
85x5
85x5
85x5
85x5
85x5

Pull Overs
25x8
25x8
25x8

Lateral Raises
12x8
12x8
12x8

Standing Calf Raises
45x8
45x8
45x8

Going to start doing cardio in the mornings. Too tired after work and lifting to do any. :(

[joed]

Hang in there, you're doing good.

[justtryn]

Continue to see some good workouts! Don't stress on the cardio... besides, I hear it's a disease, anyway. When you find the energy groove that you need, you can consider it then!

[SweetDell]

Hang in there, you're doing good.
Thanks for the encouragement!!! :)

[SweetDell]

Continue to see some good workouts! Don't stress on the cardio... besides, I hear it's a disease, anyway. When you find the energy groove that you need, you can consider it then!
I like that...cardio is a disease!!! lol :D

[SweetDell]

Tuesday November 7,2006

Squats (Full)
90x5
90x5
90x5
90x5
90x5

Reverse Lunges
35'sx8
35'sx8
35'sx8

Good Mornings
55x8
60x8
60x8

Seated Incline Bench DB Curls (Not sure of the proper name for them?)
20'sx8
20'sx8
20'sx8

Abs

I did Hiit for cardio this morning. I felt great after it too!! Although I shouldn't have done it on a leg day so I'll have to switch that around to suit my lifting days.

[SweetDell]

Thursday November 9, 2006


Pulldowns
100x5
100x5
100x5
100x5
100x5

Push Press
45x5
45x5
45x5
45x5
45x5

One Arm DB Rows
50x8
50x8
50x8

Push Ups
7
5
2 (I remember when not so long ago I couldn't even do one!!! :D It felt great to accomplish this and I'm looking forward to beating those numbers!!!)

[Hibiscus09]

Nice workouts, Dell! Congrats on the pushups! :)

[Spitfire-1]

how you doing?

I'm fairly new to the journals too. i see you squat as you put it "ass to grass".......lol. Truly is there any other way!

Have you thought about adding some intensity techniques to your workout?

like...rest pause, drop sets etc.

i find it works really well for me.........worth a go !

[joed]

14 total pushups? Good for you SD! Just curious if you were making any unladylike noises while you did them?

[justtryn]

Great job on the pushups!! I know exactly how you feel. I felt the same way about doing pullups unassisted. Keep up the great work!

[SweetDell]

how you doing?

I'm fairly new to the journals too. i see you squat as you put it "ass to grass".......lol. Truly is there any other way!

Have you thought about adding some intensity techniques to your workout?

like...rest pause, drop sets etc.

i find it works really well for me.........worth a go !


Thanks for stopping by my journal! It's been great to type in my progress here, very motivating.

Apparently there are other ways to squat (I just think that squatting should be "ass to grass" or it's just not squatting!!!...lol). When I use to go to the gym (I now workout at home) I would run into this guy all the time and he would tell me how strong he is and how much he could bench, curl, pull and squat(I think he said around 300 or 350 or maybe more...I stop listening!!). Well I happen to be there one day when he was squatting so I looked over and he was barely going parallel!! Too funny!! I guess you do whats good for you.

Yes, I sometimes do drop sets or supersets they work well to.
Thanks for the suggestions!! :D

[SweetDell]

14 total pushups? Good for you SD! Just curious if you were making any unladylike noises while you did them?

Absolutely!!!! :D

[SweetDell]

Workout for: Monday November 13, 2006
Finished 4 weeks of 5x5 now starting 4 weeks of 6x4.

Bench Press
75x4
75x4
75x4
75x4
75x4
75x4

Long Bar Rows
90x4
90x4
90x4
90x4
90x4
90x4

Lateral DB Raises
12x8
12x8
12x8

Pull Overs
25x8
25x8
25x8 (Could of done 30lbs)

Standing DB Calf Raises
50x6
50x6
50x6
50x6

Good workout for me. My wrist and shoulder feel stronger. :)

[justtryn]

Good looking workout, Dell. Why, out of curiosity, did you decide to go with a 6x4 configuration?

[SweetDell]

Good looking workout, Dell. Why, out of curiosity, did you decide to go with a 6x4 configuration?

I do a mix of bodybuilding and powerlifting set ups. So heavy lifts would be more in the powerlifting end like, 5x5, 6x4, 8x3, 4x6....ect and bodybuilding lifts in the 3x8, 3x10, 2x12, 4x8..ect.

I use to do the normal 3x8, 3x10 3x12 and even reps into the 15 & 20's for the first 3 years I started at the gym and at first I was really seeing changes in my body but then I came to a complete stand still then I read about this way of training. I've made great gains on this for the past 2 years now and I'm lovin' it!! :D It might not be for everyone but it works for me...

[justtryn]

Hey Dell! I was just curious. Looking at your avitar, you've been at this a while, and know what works for you. Keep up the good work!

[Spitfire-1]

Like the look of the Workout!

What did you do to your wrist and shoulder?

hope its nothing to bad.......

Keep it up!

[SweetDell]

Like the look of the Workout!

What did you do to your wrist and shoulder?

hope its nothing to bad.......

Keep it up!

You know I really can't pin point what I did....My wrist just seemed to gradually get sore and then it seemed to effect my shoulder. I've heard other people talk about shoulder injuries and to be careful with them so I'm being cautious about it. It's coming back though....:)

[SweetDell]

Hey Dell! I was just curious. Looking at your avitar, you've been at this a while, and know what works for you. Keep up the good work!

Thanks Mark!! I love to talk about workouts!!! :D

[SweetDell]

Workout For: Tuesday November 14, 2006

Squats (ATG)
95x4
95x4
95x4
95x4
95x4
95x4

DB Split Squat
35'sx8
35'sx8
35'sx8

One-Arm Deadlifts (I saw this in this month's Muscle & Fitness issue)
45x8
45x8
45x8
This kicked some serious ass!!! Loved it!!

Incline DB Curls
20'sx8
20'sx8
20'sx8

Abs

It was a strong workout and my legs really felt it!!! :)

[SweetDell]

Workout for: Thursday November 16, 2006

Pulldowns
100x4
100x4
100x4
100x4
100x4
100x4

Push Press
45x4
50x4
50x4
50x4
50x4
50x4

Bent Over DB Rows
35'sx8
35'sx8
35'sx8

Push Ups
8
6
4
:D Mind over matter this time!! 4 more then last week!!!

Standing Calf Raises
50x8
50x8
50x8

Did cardio in the morning (HIIT). That seems to be working out better then trying to do it after I lift in the evening.

[SweetDell]

Workout For: Friday November 17,2006

Deadlifts
165x4
170x4
170x4
170x4
170x4
170x4

Reverse DB Lunges
35'sx8
35'sx8
35'sx8

Superset with:

Rom. DL
145x8
145x8
145x8

Cable Tricep Press
40x8
40x8
40x8

Legs feel like Jello....:p

[Spitfire-1]

Hmmmmm....never done that, sounds like it could be quite cruel...... LOL will have to try that one.

Good w/outs, nothing fancy or long-winded...just plain old "effective".


Thats what i like to see


keep it up s.dell :)

[SweetDell]

Hmmmmm....never done that, sounds like it could be quite cruel...... LOL will have to try that one.

Good w/outs, nothing fancy or long-winded...just plain old "effective".


Thats what i like to see


keep it up s.dell :)

Old school all the way!!!! :D I love it!!!

[SweetDell]

Workout For: Monday November 20,2006 Week 2 of 6x4

Bench Press
75x4
75x4
75x4
75x4
80x4
80x4
I felt pretty strong at the end so I tried 80lbs and i could still hold good form!! 20lbs away from my goal of benching 100!!! I think It will be a while though.

Long Bar Rows
90x4
90x4
90x4
90x4
90x4
90x4

Pullovers
35x7
35x7
25x8
Last week I did 25. I don't have 30lb DB yet so I tried 35 DB but It was too hard by the last set. I'll have to go buy some 30's this weekend.

Lateral Raises
12x8
12x8
12x8

Standing Calf Raises
45x8
45x8
45x8
Long pause at the top of these. My calves were burning!!

I did cardio (HIIT) first thing this morning.

[SweetDell]

Workout For: Tuesday November 21,2006

Squats (ATG)
95x4
95x4
95x4
95x4
95x4
95x4

DB Split Squat
35'sx8
35'sx8
35'sx8

Bulgarian Deadlifts
35'sx8
35'sx8
35'sx8
This is one killer move. My hams were hurting in places I haven't felt before!!

Incline DB Curls
20'sx8
20'sx8
20'sx8

Abs

[SweetDell]

Workout For: Thursday November 23, 2006

Pulldowns
100x4
100x4
105x4
105x4
105x4
105x4

Seated Military Press
45x4
45x4
50x4
50x4
55x4
55x4
Wrist and shoulder felt strong on these.

Bent Over BB Rows
75x8
75x8
75x8

Push Ups
9
6
5
Getting strong at these!!!! :D

Standing BB Calf Raises
115x8
115x8
115x8

I've been out of protein powder for a while but I bought some last night and had some before and after my workout. I really felt a difference in my energy level because I've just been dragging the last while. I don't know if it's just physiological or if I really did need the protein? I guess I'll just wait and see.

[SweetDell]

Workout For: Friday November 24, 2006.

Deadlifts
165x4
170x4
170x4
170x4
170x4
170x4

Good Mornings
60x8
60x8
60x8

Reverse Lunges
35x8
Couldn't finish.

This workout was really bad!!! :( I had an extremly bad day at work, came home had a headache but decided to try and get through the workout. Bad decision on my part. I had a headache almost right through to the next day. It almost felt like a hangover which kinda sucked because I didn't even drink!!!

Oh well...live and learn.

[SweetDell]

Workout For: Monday November 27, 2006.

Bench
75x4
80x4
80x4
75x4
75x4
75x4
I thought I could the 80 for the rest of the sets but my strength wasn't there and my form wasn't as tight. It's all about the form!!! :)

Long Bar Rows
85x4
85x4
90x4
90x4
90x4
90x4

Straight Arm Pulldowns
45x8
45x8
45x8
I have an old York pulley system and it kind of sticks and drags a bit so I think that I am definitely pulling more weight then it says. Or it just feels that way!!! :D

Lateral Raises
12x8
12x8
12x8

Standing DB Calf Raises
50x8
50x8
50x8

Much better workout then Friday. :)

[SweetDell]

Workout For: Tuesday November 28,2006.

Squats (ATG)
90x4
90x4
90x4
90x4
90x4
90x4

DB Lunges
25'sx8
25'sx8
25'sx8

Bulgarian DL
25'sx8
25'sx8
25'sx8

EZ Bar Curls
40x8
40x8
40x8

Abs