windsrprk's aspiring figure competitor training journal

[windsrprk]

Hi everyone! I've done a little posting here and there and figured it was finally time to introduce myself and start a journal. My name is Alicia, I'm 36 years old, and live in the Houston, TX area. I'm not a big person (5'5" with very small frame) but was considered overfat for my size before I started exercising. I started working out about 5.5 years ago. At first I was a cardio bunny and ate one meal per day. Ack! After over a year of that (and eventually going to two meals) I looked into weight training. This made a difference! It took a few more months for me to get my nutrition improved. Once I had that down the real gains started coming. I made nice progress for many months until a job switch caused me to stop lifting for over a year. Now that I have a job I love and a steady schedule, I am back to lifting and have been for the last couple of months. My goal is to gain a good 15 pounds of muscle. Long term goal is to enter a figure competition.

My workout schedule looks like this:

Monday: chest and biceps; Tuesday: legs; Thursday: shoulders, triceps, abs; Friday: back

I typically start with 5 or 6 reps and work my way up to 12. Once I hit 12 reps, I increase the weight, drop the reps, and start over. I'll change the exercises every few weeks but pretty much keep standard exercises like squats, deads, and pullups. Oh, I workout at home and do not have a squat rack or bench press. I make do with what I have though. :)

Monday: Chest/biceps Warmup: 5 minutes walk on treadmill

DB Press: 4 sets/11 reps/25.5lbs

Superset:
Fly: 4 sets/11 reps/15.5lbs
Reverse-grip Barbell Curl: 3 sets/8 reps/15lbs

Second superset:
Incline DB Press: 3 sets/12 reps/15.5lbs
Hammer Curl: 3 sets/7 reps/15.5lbs

I hit failure on the last set of DB Press. Everything else went smoothly and all in all, was a great workout.

[flyskygirl]

Hi my friend!..glad to see you started your journal! Thats great!
Looks like you had good workout!
Goodjob on the dbpress at 25.5 lbser's!!!


~sky

[justtryn]

Welcome!

[Hibiscus09]

Welcome, Alicia! :) Nice job on the workout!

[scienceteacher]

Welcome Alicia.

[windsrprk]

Thanks for the welcomes and sky, good to see you here! :) Today was leg day and it took some Disturbed to get through it. I feel like I want to take a nap now but oops, have to get ready for work! hehe Oh, I want to add that all DB weights include the weight of the handle (adjustable db's). All BB weights are just the weight on the bar since I don't know how much the bar weighs. Its a small curl bar from Oshman's (now Sports Authority) that uses standard plates.

Tuesday: Legs Warmup: 5 minute walk on treadmill

Front Squat: 4 sets/9 reps/40lbs
SLDL: 4 sets/7 reps/75lbs
Sissy Squat: 3 sets/11 reps/10lb plate held to my chest
DB Lunge: 3 sets/9 reps/25.5lbs in each hand
DB Calf Raise: 4 sets/18 reps/25.5lbs in each hand

The front squat went well and the SLDL felt easy! Sissy squats were starting to cause my legs to talk back by the third set. I supersetted the first two sets of the lunge and calf raise and my grip nearly gave out! Finished the last set of lunges separately from the last two sets of calf raises. Oh, I don't have a calf block to stand on and when I do I may find I'll be lowering the weight to account for the broader range of motion. Overall, a good workout...glad its over!

[joed]

Welcome to the journals. Look forward to following your progress.

[Hank1962]

Welcome to the site. Nice solid workouts.

[windsrprk]

Legs are a bit sore after Tuesday's workout. Good thing we have elevators at work! :D Had a good workout this morning. Here's the breakdown...

Thursday: Shoulders, Triceps, Abs Warmup: 5 minute walk on treadmill

Superset:
BB Standing Military Press: 4 sets/7 reps/25lbs
Tricep Kickback: 4 sets/7 reps/8lb

Superset:
Angled Lateral Raise: 3 sets/6 reps/8lb
Ball Crunches: 4 sets/14 reps/10lb plate held to chest

Superset:
Rear Delt Raise: 4 sets/9 reps/8lbs
BB Lying Tricep Extension - Reverse Grip: 4 sets/7 reps/10lbs

Hanging Leg Raise: 3 sets/6 reps/no weight

I am going to repeat the reps on the hanging leg raise in next week's workout. Its been awhile since I've done these and in the past I cheated a bit and used momentum to complete the reps. No more cheating! I went at a much more deliberate pace and could barely get my knees up to my chest on the last couple of reps. I would like to eventually be able to do them straight-leg style, bringing my feet up to my hands like Pavel T. The rest of the workout went well. Back and forearms on Friday!

[windsrprk]

Today's workout was a mixed bag of ups and downs. I had to drop the weight on my deadlifts. I'm not sure what happened but it feels like a step backwards, that's for sure! I was using 70lbs and had to reduce it to 55lbs. Ugh. Remember, this is just the weight on the bar since I don't know what this little bar weighs. The major high though was hitting a personal best on pullups...8 reps! For the longest time I have been stuck at 7 reps on the first set. Getting the extra rep in there made me smile! :D

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/6 reps/55lbs

Pullups: 1 set/8 reps/no weight PERSONAL BEST!
1 set/7 reps/no weight
1 set/5 reps/no weight

DB Row: 4 sets/7 reps/25.5lbs
Barbell Pullover: 3 sets/10 reps/30lbs
BB Wrist Curls: 4 sets/17 reps/30lbs

The rows and pullovers went great! The wrist curls killed as always and the last set was so brutal this time around that I had to use rest/pause to get through it!

[Hank1962]

Nice workout!! Don't worry about the drop in weight sometimes it takes your body longer to recover. Just think that you are building muscle during those times and your body is resting.

[windsrprk]

The weekend went by in a blur! I was offered overtime at work and jumped at the chance to make some extra $$$. Spent 9 hours at work on Saturday then hit Walmart afterwards. In addition to a ton of stuff, I bought a pair of 25lb plates -- yay! I'll hit Sports Authority soon to get a standard size straight bar. Need a plate tree too. Hello, Santa? hehe

Spent 12 hours at work on Sunday. Whew! I managed to get enough sleep, thank goodness. Today's workout was challenging but I attribute it more to increased weight on one exercise and hitting the top of my rep range on another.

Monday: Chest/biceps Warmup: 5 minute walk on treadmill

DB Press: 3 sets/12 reps/25.5lbs
1 set/11 reps/25.5lbs

My chest gave out on the last set and my arms went limp! I'll repeat these reps for next week and aim for 12 in all four sets.

Superset:
Fly: 4 sets/12 reps/15.5lbs
Reverse-grip Barbell Curl: 3 sets/9 reps/15lbs

This superset felt awesome!

Incline DB Press: 3 sets/7 reps/20.5lbs

Hammer Curl: 3 sets/8 reps/15.5lbs

Last two exercises felt challenging but were doable. I would rate this workout as okay.

[Hank1962]

Nice work!! Did you still have time to sleep this weekend? Don't forget to get some rest. You need to recover if you want to build muscle.

[joed]

...Need a plate tree too. Hello, Santa?...

In the newspaper this wkend I saw an ad for 1300 lbs of weights with a couple of bars, a bench, etc. for $165. If I didn't belong to a gym I'd have scooped them up. Probably being sold by someone who lost interest or by his wife as part of the divorce settlement. hehe.

[windsrprk]

I got enough sleep last night but I do believe my sleep suffered a bit on Friday night (work's Christmas party) and Saturday night (overtime, went to the barn to drop off my horse's food, and then Walmart). My original intention was to work an extra two hours tonight. Because tomorrow is leg day I scrapped those plans and will go to bed early. Given the choice between more money or an excellent workout, I have to go with the workout.

joed - What an awesome deal! I bet you are right...someone lost interest or an evil ex is clearing out the basement! I need a deal like that but it has to specifically include the Ironmaster Superbench. ;) hehe

[windsrprk]

Monday was like Christmas! Went to Sports Authority and bought myself a present...a 72" standard straight barbell. I also bought a V handle so when I put T-Bar rows back into my workout regime, I have the handle to use. When I got home my bodybuilding.com order was on the porch. Woo! In addition to the usual supplements, I ordered a box of Myoplex Lite for the extra calories. It is the Chocolate Lover's variety pack and I'm looking forward to trying it out! Ok, on to the workout...

Tuesday: Legs Warmup: 7 minutes walk on treadmill

Front Squat: 4 sets/10 reps/40lbs

Superset:
SLDL: 4 sets/8 reps/75lbs
DB Calf Raise: 4 sets/20 reps/25.5lbs in each hand

Sissy Squat: 3 sets/12 reps/10lb plate held to my chest
DB Lunge: 3 sets/10 reps/25.5lbs in each hand

It worked much better to put the calf raise with the SLDL. Grip strength was not an issue. The only reason I have to superset something is time. I'll keep it like this since it worked well. The sissy squat felt like nothing!! Funny how last week my quads were talking to me during that exercise. Had to rest between legs during the last two sets of lunges. This was more due to the temperature more than anything else. Even with a/c and a fan, I was dying and had to rest to cool off before continuing. Heat wave in December!

[windsrprk]

Realized I don't have much in the way of stats here. When I bought the new barbell I got out the scale to see how much it weighed. I was shocked to find I was 112lbs. Eeek!!! :eek: At my "most muscular" I was 118lbs. I am guessing that my body fat is 16%. I'm disturbed at the low weight and am on a mission to add mass!

[windsrprk]

EXCELLENT WORKOUT!!! There isn't anything to complain about with today's program. I'm smiling! :D

Thursday: Shoulders, Triceps, Abs Warmup: 5 minute walk on treadmill

Superset:
BB Standing Military Press: 4 sets/8 reps/25lbs
Tricep Kickback: 4 sets/8 reps/8lbs

I borrowed a tip from BlondeAmazon's journal regarding the kickback. At the end of the rep, lift the arm a couple more inches. Oww!!

Superset:
Angled Lateral Raise: 3 sets/7 reps/8lbs
Ball Crunches: 4 sets/16 reps/10lb plate held to chest

Superset:
Rear Delt Raise: 4 sets/10 reps/8lbs
BB Lying Tricep Extension - Reverse Grip: 4 sets/8 reps/10lbs

Hanging Leg Raise: 3 sets/6 reps/no weight

Repeated reps from last week on this exercise. Went very well!

[Hibiscus09]

Realized I don't have much in the way of stats here. When I bought the new barbell I got out the scale to see how much it weighed. I was shocked to find I was 112lbs. Eeek!!! :eek: At my "most muscular" I was 118lbs. I am guessing that my body fat is 16%. I'm disturbed at the low weight and am on a mission to add mass!

Well, you have a great bodyfat %!! :) When I contest prepped, I dropped to 114 or 115lbs -- I can't remember which. Anyhoo, I weigh 125lbs right now at 18.something% bodyfat. I want to see 13% bodyfat for spring. :p

You're doing great with your workouts! Congrats on the new Oly bar!

[windsrprk]

Thanks for the props Hibiscus! I wish you well on your way to reaching 13% bodyfat for springtime. That will be awesome! :)

[windsrprk]

Had a different schedule for work today due to the holiday weekend. We all worked from 8am to 1pm. It was great getting to leave the office while it is still daylight! I saved my workout for this afternoon and it went well. A couple of things kept it from being a really great workout. I'll explain below.

Friday: Back, Forearms Warmup: 6 minute walk on treadmill

Deadlift: 4 sets/7 reps/55lbs

I dropped my chest ever so slightly and eww...felt a slight twinge in my lower back. I kept strict form throughout the rest and got them done just fine.

Pullups: 1 set/9 reps/no weight Used V handle over the bar (first time to try this) and woohoo! Another personal best!
1 set/5 reps/no weight Palms in on the pullup bar.
1 set/4 reps/no weight Palms out on the pullup bar.

Last week I did a total of 20 reps. This week was only 18. I'm disappointed at the drop in reps. This is the first time I mixed up the techniques though. Sure enjoyed using the V handle over the pullup bar!

DB Row: 4 sets/8 reps/25.5lbs
Barbell Pullover: 3 sets/11 reps/30lbs
BB Wrist Curls: 4 sets/10 reps/35lbs

These last three exercises went VERY well! I enjoyed the increased weight on the wrist curls. :D

[Original Poster]

MERRY CHISTMAS

[windsrprk]

I hope everyone is having a safe, happy Christmas! Is it time to eat yet? ;) :D

Had a good workout today. Here goes...

Monday: Chest/biceps Warmup: 5 minute walk on treadmill

DB Press: 4 sets/12 reps/25.5lbs

I made it through all four sets this time. Yay! The last set was still challenging but I feel like I can go ahead and increase the weight for next week.

Superset:
Fly: 4 sets/6 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/10 reps/15lbs

OMG, both of these exercises felt so good!

Incline DB Press: 3 sets/8 reps/20.5lbs

Hammer Curl: 3 sets/9 reps/15.5lbs

The incline DB press went very well. The last two reps of the last set of hammer curls were tough on my left arm...showing its weakness! Overall, a good workout.

Been back on ZMA for a week now. The sleep I get at night is so solid now. I used to do this half-wake-up thing during the night. Not anymore. I love this stuff!

[windsrprk]

My office does not return to work until tomorrow so I used the morning to take advantage of the after-Christmas sale at Macy's. The place was a madhouse! Lots of good deals though and it didn't take long to burn through my gift card. Came home and had a quick snack before jumping into my leg workout.

Tuesday: Legs Warmup: 5 minute walk on treadmill

Front Squat: 4 sets/5 reps/50lbs

Superset:
SLDL: 4 sets/9 reps/75lbs
DB Calf Raise: 4 sets/22 reps/25.5lbs in each hand

DB Walking Lunge: 3 sets/11 reps/25.5lbs in each hand

Sissy Squat: 3 sets/5 reps/15lbs of weight held to chest

I cannot tell you how exciting it was to have a 25lb plate at either side of my head during the front squats! :D I decided to bump up the weight and drop the reps even though I had not yet hit 12 reps on that exercise. It was worth it!!

The SLDL and calves went very well. I could feel my grip being tested this week but I ignored it and carried on. Decided to do walking lunges instead of stationary lunges. I figured I better put these in front of the sissy squat and I'm glad I did! My quads were groaning so I rested two minutes between sets instead of one minute. The sissy squat felt like nothing after the agony of those lunges! I usually have very minor doms after a leg workout. Uh, something tells me that won't be the case this week. :p

[flyskygirl]

good leg workout my friend!!!

I need to get past these holidays and get more sleep to get back in the gym myself!!!
keep it up!!!!

I had to laugh at the avatar sig..."the quiet type" YA RIGHT LOL...your real funny LOL

talk atcha later...
shoulders next? :)

~sky

[windsrprk]

I had to laugh at the avatar sig..."the quiet type" YA RIGHT LOL...your real funny LOL

Haha! It means I mostly read on the forums and don't post much. Yeah, yeah, those who know me in person (like you) know I'm not so quiet! ;) :D

Ok, I pushed my workout to this evening due to going into work a little bit early. For the second week in a row I have had an excellent Thursday workout! Woo!! :D

Thursday: Shoulders, Triceps, Abs Warmup: 5 minute walk on treadmill

Superset:
BB Standing Military Press: 4 sets/9 reps/25lbs
Tricep Kickback: 4 sets/9 reps/8lbs

Superset:
DB Raise: 3 sets/6 reps/15.5lbs
Ball Crunches: 4 sets/18 reps/10lb plate held to chest

Giant Set:
Rear Delt Raise: 4 sets/11 reps/8lbs
BB Lying Tricep Extension - Reverse Grip: 4 sets/9 reps/10lbs
Hanging Leg Raise: 3 sets/7 reps/no weight


I dropped the angled lateral raise (also called lean-away laterals) and opted to try the DB raise (db's come straight up beside your body towards armpits). I felt this exercise more in the middle of my back than in my delts. I will give it another shot next week before deciding if I'm going to keep this one in the routine. Back and forearms tomorrow!

[windsrprk]

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/8 reps/55lbs

These were fabulous! No issues with form and the weight felt easy. I am going to stay with a 5-8 rep range on this exercise which means next week = increased weight. :)

Pullups: 1 set/10 reps/no weight V handle over the bar. Second week in a row...another personal best!
1 set/4 reps/no weight Palms in on the pullup bar.
1 set/3 reps/no weight Palms out on the pullup bar.

Another drop in total reps from last week. This time I'm not so concerned because the deadlifts went so well.

DB Row: 4 sets/9 reps/25.5lbs
Barbell Pullover: 3 sets/12 reps/30lbs
BB Wrist Curls: 4 sets/12 reps/35lbs

These three exercises went very, very well. Next week I drop the reps and increase the weight on the pullover. Hope everyone has a good weekend!

[windsrprk]

Happy New Year to everyone!! Mine wasn't too exciting. Had no plans so I did some overtime and laundry. Woo. Saturday was the big night as I went out to see Chuck beat the snot out of Tito...YEAH BABY!! :D And was Forrest crying?? What was up with that? Anyway, today was chest/biceps and it was a good workout. :)

Monday: Chest/biceps Warmup: 5 minute walk on treadmill

DB Press: 4 sets/6 reps/28lbs

Superset:
Fly: 4 sets/7 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/11 reps/15lbs

Incline DB Press: 3 sets/9 reps/20.5lbs

Hammer Curl: 2 sets/10 reps/15.5lbs
1 set/8 reps/15.5lbs

Wow, both arms just gave up after the 8th rep! I will repeat 10 reps next week to see if I can get all three sets done. Overall, I'm pleased with the workout. Off to do more overtime today. Hope you have a great day!

[windsrprk]

Well, thanks to working overtime on Monday and then cooking a few day's worth of food when I got home, I got to bed late Monday night. I set the alarm for 7am and was in no condition to get up for a leg workout. Got up at 8am with the decision that legs would be done tonight. The wait was all good...excellent session this evening!!

Tuesday: Legs Warmup: 5 minute walk on treadmill

Front Squat: 4 sets/6 reps/50lbs

SLDL: 4 sets/10 reps/75lbs These felt so good!

DB Lunge: 3 sets/5 reps/28lbs in each hand

Sissy Squat: 3 sets/6 reps/15lbs of weight held to chest

DB Calf Raise: 4 sets/10 reps/28lbs in each hand

Because I did not have time constraints for the evening I did not superset any exercise. I sure do enjoy the lower rep range but know I have to go a little higher to push myself.

For those who are curious, I'm taking advantage of the available overtime $$ so I can correct something that bodybuilding won't change. I have a receding chin and I hate it! My earliest recollection that I wanted to fix it was when I was 12 years old. Now that my body is coming along it is time to take care of what I see as a problem. I have had plenty of people tell me I don't need the surgery but this is one of those things I'm doing for me. I also just started wearing my glasses full-time (usually wear contacts) so my eyes can breathe and return to normal. I plan to have Lasik done this year as well. I can't wait!

[windsrprk]

Well, after having two excellent Thursday workouts in a row, I had an okay workout this morning. I got everything done but wasn't overly impressed with anything. Hmm...

Thursday: Shoulders, Triceps, Abs Warmup: 5 minute walk on treadmill

Superset:
BB Standing Military Press: 4 sets/10 reps/25lbs
Tricep Kickback: 4 sets/10 reps/8lbs

Superset:
DB Raise: 3 sets/7 reps/8lbs
Ball Crunches: 4 sets/20 reps/10lb plate held to chest

I felt the DB raise in the shoulders today so I will be keeping this exercise in the routine.

Giant Set:
Rear Delt Raise: 4 sets/12 reps/8lbs
BB Lying Tricep Extension - Reverse Grip: 4 sets/10 reps/10lbs
Hanging Leg Raise: 3 sets/8 reps/no weight

I will drop the reps and increase the weight on both the rear delt raise and the lying tricep extension. It occurred to me this morning that the tricep exercise really didn't feel very hard so instead of going to 12 reps it is time to change the weight. I will repeat the reps on the hanging leg raise because I couldn't get my knees to consistently come high enough to my chest.

[windsrprk]

I'm all smiles after completing today's workout. :D Deadlift weight is up by 10lbs. Was able to do one more pullup over last week. Pullovers increased by 5lbs. Killed my forearms with the wrist curls and couldn't get my gloves off right away because my grip was shot. hehe Loved it!

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/5 reps/65lbs

Pullups: 1 set/8 reps/no weight Used V handle over the bar
1 set/5 reps/no weight Palms in on the pullup bar.
1 set/5 reps/no weight Palms out on the pullup bar.

DB Row: 4 sets/10 reps/25.5lbs

Barbell Pullover: 3 sets/6 reps/35lbs

BB Wrist Curls: 4 sets/14 reps/35lbs

[SR800]

Nice workouts, great work on exercise choices and with using what equipment you have to maximum effect. Very positive attitude, refreshing to see. I look forward to following your progress.

[windsrprk]

Nice workouts, great work on exercise choices and with using what equipment you have to maximum effect. Very positive attitude, refreshing to see. I look forward to following your progress.

Thank you SR800! :) I love this place. Lots of support and useful information! One of our members posted about super slow training in the Over 35 forum and I thought I would change my chest workout to incorporate this technique. After it was all said and done, there is no way I could use super slow for all body parts at the same time -- it was tough!! What I will do is use it for chest for a few weeks then switch off and use it on another body part. I gotta say, the pump in my chest had me feeling like a girl version of Arnold when I was finished! :D

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

Note: I had to reduce the weight on all chest exercises from previous sessions. Dropped reps where necessary too. I used a 4-count during the positive and the negative and a 1-count pause at the top and bottom of each rep.

DB Press: 4 sets/7 reps/23lbs

Superset:
Fly: 4 sets/6 reps/15.5lbs
Reverse-grip Barbell Curl: 3 sets/12 reps/15lbs

Incline DB Press: 3 sets/7 reps/15.5lbs

Hammer Curl: 3 sets/10 reps/15.5lbs

I had to laugh at how easy both arm exercises felt when compared to the chest exercises. I went at a regular pace with these and last week's complete failure in the hammer curl wasn't even an issue this week! :D

[windsrprk]

Ahh...leg day. The only day I have thoughts of dreading what is coming. ;) No worries for this morning though as all went very well! I am looking forward to the day when I get my bench w/leg extension and can do drop sets. That will be an agony I will gladly put up with! Someday soon, someday soon...

Tuesday: Legs Warmup: 5 minute walk on treadmill

Front Squat: 4 sets/7 reps/50lbs

SLDL: 4 sets/11 reps/75lbs

Sissy Squat: 3 sets/7 reps/15lbs of weight held to chest

DB Lunge: 3 sets/6 reps/28lbs in each hand

DB Calf Raise: 4 sets/12 reps/28lbs in each hand

Weight will increase next week on the SLDL and I'll reduce the reps to 5. Taking it to 80lbs. Yay!

[SR800]

That is very nice leg work, the only advantage of the leg attachment is that you can do leg curls instead of SLDL if your legs are really shot, I would prefer almost any of your other leg movements to leg extensions.

[windsrprk]

That is very nice leg work, the only advantage of the leg attachment is that you can do leg curls instead of SLDL if your legs are really shot, I would prefer almost any of your other leg movements to leg extensions.


I'll be curious to see what kind of weight I can do on leg curls since I'm about to move up to 80lbs on the SLDL. I'm willing to bet it won't be very much! I was never very strong on the leg curl machine when I used to workout at a gym. The reason I want the leg extension is for variety and for the ability to do drop sets. I used to do them on a machine and while they were pure agony, I miss them!

It appears I'm getting good growth in the rectus femoris and the vastus lateralis. Vastus medialis is lacking and would the leg extension help with this? I remember seeing that muscle pump up quite a bit when I did those drop sets. Feedback is appreciated!

I'll be ordering a new digital camera at the end of the week. Pics coming soon!

[joed]

Thank you SR800! :) I love this place. Lots of support and useful information! One of our members posted about super slow training in the Over 35 forum and I thought I would change my chest workout to incorporate this technique. After it was all said and done, there is no way I could use super slow for all body parts at the same time -- it was tough!! What I will do is use it for chest for a few weeks then switch off and use it on another body part. I gotta say, the pump in my chest had me feeling like a girl version of Arnold when I was finished!

Hang in there man. It's gruelling but well worth the effort. I did the slow-motion when I first began again, & it was productive & I was injury-free. Still doing slow and controlled, just not quite as slow. As for your legs, I'm not sure if the deads will translate into a higher weight for the curls/extensions, it didn't for me. The machine curls/extensions seem like they're totally disconnected from my (bent leg) deads. Might not even matter in the long run, as long as you're making progress, which you are.

[windsrprk]

joed - Yeah, I'm sure the SLDL weight won't transfer over to the leg curl. I remember using some weenie weight (definitely not more than 30lbs) when I was going to a gym. Its okay though...once I have the bench with extension attachment and can put the exercise back in the routine, we'll be able to watch the weight increase. :)

Due to all the overtime I've been working, my brain has finally hit a max point. While I'm getting enough sleep and I'm eating and training well, my thoughts are nothing but work, work, work. Aaaahhh!!! I decided yesterday to not work on Saturday. This morning had me thinking I should just take Sunday off too. I have not had a chance to just relax and do fun stuff and allow my brain to rest. I want nothing more at this point then to have the time to sit and watch an episode of Law and Order: Criminal Intent! If I continue to think this way tomorrow morning I'm going to take Sunday off. The money can wait.


Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

Superset:
BB Military Press - Standing: 4 sets/11 reps/25lbs
Tricep Kickback: 4 sets/11 reps/8lbs

Superset:
DB Raise: 3 sets/8 reps/15.5lbs
Ball Crunches: 4 sets/10 reps/15lbs held to chest

Giant Set:
Rear Delt Raise: 4 sets/6 reps/9.25lbs
Skullcrusher: 4 sets/6 reps/20lbs
Hanging Leg Raise: 3 sets/8 reps/no weight

Despite the brain tiredness it was a good workout. Next week's military press will increase in weight, decrease in reps. I changed the reverse grip lying tricep extension for a skullcrusher. Quite a difference in the weight I could use on this one and all that changed besides the name was the grip! I'll be trading the tricep kickback for a new exercise next week. Time to go eat!

[windsrprk]

I moved my back session to Saturday just this once because I was flat out tired yesterday morning. I give today's workout an 'okay' rating and this was because the pullups were not that good. The deadlifts ROCKED. It just wasn't enough to overcome the sucky pullups. Rows, pullups, and wrist curls were good.

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/6 reps/65lbs

Pullups: 1 set/7 reps/no weight Used V handle over the bar
1 set/4 reps/no weight Palms in on the pullup bar.
1 set/3 reps/no weight Palms out on the pullup bar.

DB Row: 4 sets/11 reps/25.5lbs

Barbell Pullover: 3 sets/7 reps/35lbs

BB Wrist Curls: 4 sets/15 reps/35lbs

Gonna have a post-workout shake, shower, and nap!

[windsrprk]

I took this weekend off from working overtime since I was mentally drained. What bliss! I couldn't sleep in on Saturday due to having an early appt. at Honda for the annual inspection. Got a nap during the day though, and was able to sleep in on Sunday. I feel so much better and because of that, had an awesome workout this morning! I'm still doing super slow training on my chest exercises. I'm amazed at how much easier it felt as opposed to last week.

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 4 sets/8 reps/23lbs

Superset:
Fly: 4 sets/7 reps/15.5lbs
Reverse-grip Barbell Curl: 3 sets/6 reps/20lbs

Incline DB Press: 3 sets/8 reps/15.5lbs

DB Curl: 3 sets/5 reps/18lbs

The increased weight on the reverse-grip BB curl was great! I traded the hammer curl for a DB curl and hit a personal best with the weight used on this exercise!

[flyskygirl]

Good job my friend on hitting your personal bests today :)!!!

im training chest this evening:)
have a good day!!


~sky

[windsrprk]

I have a confession to make. I did not train my legs on Tuesday. I thought I might do it this morning and nope, still did not get it done. I asked myself why this happened and it occurred to me that I've been doing the same leg routine for a long time. I'm bored with it!! Because I train at home with limited equipment I don't have variety on my side. Something has to change though so I'll get excited about this workout again. It will be interesting to see what I come up with!

[windsrprk]

Today took a surprising turn! Despite the cold, icy conditions (rare down here) I made it into work this morning. Funny enough, because of the weather, we were released at 12:15pm. Anyway, one of my friends/coworkers came to me and said something I told her a couple of weeks ago finally hit her and she had her "A-ha!" moment. She realized being fit was about making choices or excuses. It pained her to realize she had gotten into the shape she was in because of poor choices and plenty of excuses. She told me she made the decision right then and there to clean up her eating and be more consistent with her exercise. She thanked me for the advice I had given her and went back to her office to continue working.

She did not know that I did not do my leg workout. Well, her words sure hit me like a brick! I may be bored with my workout but that is not a reason to not do it! Since it is already written out in my log, I will do it today and I will give it my all! I'll see about changing some of the exercises for next week's session. I'm eating right now so when the food has had time to digest a bit, I'll get started on my legs.

[windsrprk]

GREAT workout!! I let out a yelp when I was done. Sounded like I was cheering on the home team at a championship game! hehe

Tuesday: Legs Warmup: 5 minute walk on treadmill

Front Squat: 4 sets/8 reps/50lbs

I did one set with my heels elevated to see what it would be like. Whoa! If I choose to do all sets that way I will have to lower the weight just a little. I'll keep this is mind for next week.

SLDL: 4 sets/5 reps/80lbs Man, these felt awesome!

Sissy Squat: 3 sets/8 reps/15lbs of weight held to chest

I went lower to the ground than I usually do for an extra bit of oomph. Yeow!!

DB Lunge: 3 sets/7 reps/28lbs in each hand

Thanks to going deeper on the sissy squat, these were really, really tough!

DB Calf Raise: 4 sets/14 reps/28lbs in each hand

Since I have a pair of 25lb plates I thought I'd use them to stand on for the calf work. Duh, wish I would've thought of this sooner!

Great session and no doubt about it...will be feeling this one in a couple of days! :)

[windsrprk]

Good session today! I experienced a little lower back stiffness from the effort of lifting the weight up on the front squat yesterday. This meant I couldn't do full ROM on the hanging leg raise. I will repeat those reps for next week.

Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

Superset:
BB Military Press - Standing: 4 sets/5 reps/30lbs
Incline CGBP: 3 sets/5 reps/30lbs

I used a split stance on the military press (had not done that before). This worked out well.

Superset:
DB Raise: 3 sets/9 reps/15.5lbs
Ball Crunches: 4 sets/12 reps/15lbs held to chest

Superset:
Rear Delt Raise: 4 sets/7 reps/9.25lbs
Skullcrusher: 1 set/7 reps/20lbs
1 set/7 reps/25lbs
2 sets/7 reps/20lbs

I put 25lbs to the test on the second set and hmm...too heavy to complete all sets! I'll work my way up to that weight.

Hanging Leg Raise: 3 sets/9 reps/no weight

I will repeat reps on this exercise to see if I can get better range of motion. I have certainly realized that my weak spot is my lower back!

[joed]

The lower back is a weak spot for many of us. I see you're doing ball crunches, have you seen snake's thread on core training in the main forum? Some good ideas in there that may help get that area a little stronger/flexible; they've helped me.

[windsrprk]

The lower back is a weak spot for many of us. I see you're doing ball crunches, have you seen snake's thread on core training in the main forum? Some good ideas in there that may help get that area a little stronger/flexible; they've helped me.

Thanks joed! I will look for the thread tonight after my massage. :)

Something clicked about the deadlifts today. Everything was RIGHT ON...no slip-ups in form, no twinges, and the 65lbs felt like a feather!! The difference? I'm gonna feel really stupid for admitting this but perhaps it can help someone else out there...I told myself to keep my abs tight on every single rep. This helped support my lower back and WOW WHAT A DIFFERENCE!! You would think I would've been doing that all along but uh, apparently I wasn't. Oops. It is fully ingrained now and I look forward to increasing the weight on the deads. Yay! :D

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/7 reps/65lbs THESE ROCKED!!

Pullups: 1 set/10 reps/no weight Used V handle over the bar
1 set/6 reps/no weight Palms in on the pullup bar.
1 set/4 reps/no weight Palms out on the pullup bar.

The last time I hit a total of 20 reps was one month ago. I'm coming back!!


DB Row: 4 sets/12 reps/25.5lbs These were hard!

Barbell Pullover: 3 sets/8 reps/35lbs

BB Wrist Curls: 4 sets/16 reps/35lbs

Last two exercises were harder than normal yet doable. Forearms were shot and I loved it! EXCELLENT session...two thumbs up!

[SR800]

Nice pullup work.

[Hank1962]

Nice workouts. Glad to see you are sticking with the training.

[windsrprk]

Friday's massage was fabulous! I winced when he did my quads because they were so sore. The rest of the massage was so relaxing and my body was thankful!

joed - I found the core training thread. Lots of useful info!

SR800 and Hank - Thanks! Yes, the pullups are on the upswing. :)

Ok, this is the third week of super slow training for chest. Last week felt much easier than the first week, and this week felt even easier. For this reason, I am going to bump the weight up next week because apparently I reduced it too much.

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 4 sets/9 reps/23lbs

Superset:
Fly: 4 sets/8 reps/15.5lbs
Reverse-grip Barbell Curl: 3 sets/7 reps/20lbs

Incline DB Press: 3 sets/9 reps/15.5lbs

DB Curl: 3 sets/6 reps/18lbs

Played around with my new camera and took a couple of pics this morning. I have to go to the grocery store after work tonight. I'll see about getting an avatar up tonight or at least this week!

[windsrprk]

I made some changes to this session and one idea worked (heels elevated front squat) and one didn't (barbell hack squat). I'm not all that tall at 5'5" but I'm all arms and legs. I could not perform a barbell hack squat without my knees going waaay past my toes! Not only that but I could not keep the barbell tight against my glutes because of my arm length. I was disappointed that this exercise did not work so it could not become a regular part of the routine. Makes me wish I had a hack squat machine!

Front Squat: 5 sets/5 reps/40lbs

I will raise the weight to 45lbs and repeat the reps next week. 40lbs wasn't challenging enough.

SLDL: 4 sets/6 reps/80lbs

Sissy Squat: 3 sets/9 reps/15lbs of weight held to chest

Superset:
DB Calf Raise: 4 sets/15 reps/28lbs in each hand
Barbell seated calf raise: 3 sets/10reps/45lbs

I used my 25lb plates to stand on for more stretch in the calves. Decided to throw more focus on the calves by adding another exercise. Sat on my ball and put the barbell across my knees. My calves were sore for days last week...will be worse this time around I'm sure!

[Hank1962]

Waiting to see the pictures. Remember these are the before shot so try to look bad.:)

[windsrprk]

Waiting to see the pictures. Remember these are the before shot so try to look bad.:)

Haha...when it comes to me taking a bad pic I don't have to worry about that...its a given! ;) I look fine in person, like crap in pics. This is why I won't show my face until I get my chin implant. Body pics are up in my Bodyspace page. I took all pics cold...and no tan! hehe

[windsrprk]

Ok I changed my mind and put my dorky pic in my profile. Laugh if you want...I'll join you! :D

[windsrprk]

One of the girls at my office apparently didn't learn one of the golden rules you learn as a child...cover your mouth when you cough! She sounded horrible on Monday and I could hear her spewing germs every time she coughed. No surprise that she missed work on Tuesday and Wednesday...and I woke up Wednesday morning with a cough! ARGH!! I bought cough medicine and stayed doped up yesterday. Today is much better with very little coughing. My head feels like a spaced out cotton ball but at least I'm not making much noise. Went ahead and did my training and it went well despite my not being 100% healthy.

Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

Superset:
BB Military Press - Standing: 4 sets/6 reps/30lbs
Incline CGBP: 3 sets/6 reps/30lbs

Superset:
DB Raise: 3 sets/10 reps/15.5lbs
Ball Crunches: 4 sets/12 reps/15lbs held to chest

I'm going to increase the weight on the DB Raise next week to 18lbs and drop the reps to 6.

Superset:
Rear Delt Raise: 4 sets/8 reps/9.25lbs
Skullcrusher: 4 set/8 reps/20lbs

Hanging Leg Raise: 3 sets/9 reps/no weight

These were GREAT! Got my knees practically up to my chin on every set!

[SR800]

Excellent back, shoulders and biceps pics, good size with the legs. You have an excellent foundation. You look great now, a little bit of cutting and you would look absolutely amazing!

[joed]

Ok I changed my mind and put my dorky pic in my profile. Laugh if you want...I'll join you! :D

Unless I'm mistaken, no one's laughing.

[windsrprk]

Aww, you guys brighten my day! :) I'd hug you both but I'm a bit germy...eww.

I'm afraid I missed work yesterday because I ran a fever while eating breakfast. Got major chills and dizzies! This cold is full-blown now so I missed today's back/forearms session. I'm going to dope myself up and go into work. We'll see if I make it through the whole day. I will take Saturday off to rest instead of working overtime.

[windsrprk]

Well, I went to the grocery store to buy more medicine, Kleenex, and orange juice. As soon as I got to work I was sent home! hehe My supervisor said nothing was so important that it couldn't wait. I was worried about the amount of e-mail I would have but it turned out to not be that bad. My overtime was killed for the weekend in the hopes that I'll return to work on Monday fully well. Sure hope so!

[Hank1962]

Nice pictures. You are starting well ahead of the curve and should be able to make some great progress.
Sorry to hear about the cold/flu. I think everyone has had a touch of something this winter.

[windsrprk]

Nice pictures. You are starting well ahead of the curve and should be able to make some great progress.
Sorry to hear about the cold/flu. I think everyone has had a touch of something this winter.

Thanks Hank! :) I wish I could say I am well ahead of the curve but it took years of work to undo the damage I had done to my body by eating one large meal per day and running. I told one of my friends at work that I didn't start at Square One...I started at Square Negative 4! hehe

Being sick sucks. Health is on the upswing and will be back to normal soon. It looks like I will be 100% by Wednesday so I'll take it easy until then.

Cardio has been non-existant for the past month. Starting Wedneday I'll go back to performing cardio twice a week while keeping my calories the same. This is to lean down ever so slightly for the Arnold Classic. No, not competing, just want to look good! :D

[Hank1962]

I think running is really hard on the body. Most runners don't look very healthy. Don't go to crazy on the cardio if you are trying to build muscle and mass.

[windsrprk]

Hi Hank, I promise, I won't go crazy with the cardio. The last time I leaned down with cardio was mid-August to mid-September when I was meeting a longtime online guy friend in person for the first time. The end result was perfect so I'll be aiming for that same look again. The proof is in the pics but uh, I can't show them here! :D

[Hank1962]

No recent post. Still working to much overtime??

[windsrprk]

Hi Hank, thanks for checking in on me. :) I did some slow cardio this morning on the treadmill. Walked for 30 minutes, with over 20 minutes of it at a 20-minute mile pace. Took the incline to a max of 3% grade. I'm still dealing with some stubborn gunk in my chest so this was as much as I could handle. Looks like the weight training will have to be put on hold this week (was hoping to resume tomorrow). It was suggested to me to use Mucinex so I'm going to look for it at the store this morning.

I worked an extra two hours yesterday. I'll leave at regular time today so I can go see my horse after work. She's going to forget who I am!

[windsrprk]

Finally feeling nearly normal! Looks like this cold forced me to take a week off a bit earlier than planned. Come Monday I'll be back to lifting. Not much else going on besides working overtime and watching the UFC fights Saturday night.

Did my taxes last night and I'll finally be able to order the Ironmaster Superbench once I get my refund. Yay!

[SR800]

Congats on the refund, that bench will be nice.

[Hibiscus09]

I'm glad you're feeling better! :)

Yay for tax refunds! :D

[windsrprk]

I'm glad you're feeling better! :)

Yay for tax refunds! :D

Back to 100% well -- yippee! And yes, tax refunds are awesome! I thought the amount couldn't possibly be right until I pulled out last year's forms and saw the similarities. The Superbench and accessories will be mine soon and I cannot wait to get to do dips and leg extensions! :)

After three weeks of super slow training I opted to go back to regular tempo and heavier weight. Picked up where I left off from a month ago.

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 4 sets/7 reps/28lbs

Superset:
Fly: 4 sets/8 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/8 reps/20lbs

Incline DB Press: 3 sets/10 reps/20.5lbs

DB Curl: 1 set/7 reps/18lbs
1 set/6 reps/18lbs
1 set/4 reps/18lbs

Apparently lost strength in my biceps during the previous week off. The db curl felt so hard! I will repeat the reps next week to see about hitting 7 for all three sets. Legs tomorrow!

[windsrprk]

Wow, I woke up 10 minutes before the alarm and was so ready to get to my leg training. The mental focus was spot on and I couldn't have asked for a better workout! For the first time ever, the front squat felt easy even though I increased the weight by 5lbs over the last session. Woo!

Tuesday: Legs Warmup: 5 minute brisk walk on treadmill

Front Squat - heels elevated: 5 sets/5 reps/45lbs

SLDL: 4 sets/7 reps/80lbs

Sissy Squat: 3 sets/10 reps/15lbs of weight held to chest

Superset:
DB Calf Raise: 4 sets/16 reps/28lbs in each hand
Barbell seated calf raise: 3 sets/12reps/45lbs

The calf work was tough! I've been doing the db calf raise without holding onto anything since I have a weight in each hand. I am going to switch to doing one leg at a time so I can steady myself with the other hand. It is harder to keep my balance since I've been standing on my 25lb plates to get a better stretch. I may have to drop one set of the db calf raise if time runs too long. Have to wait and see!

[Hibiscus09]

Glad you had such a good workout! :)

Another option for the calve raises is to sit and put your working leg(s) up on something raised up and rest the dumbbell(s) on the top of your leg(s).

I don't have a dedicated calve machine in my home gym and I also have to do them one leg at a time when standing, while holding onto something with the other hand. I bought a calve raise block for doing them, but a less expensive option would be making your own with 2X4s.

[windsrprk]

I don't have a dedicated calve machine in my home gym and I also have to do them one leg at a time when standing, while holding onto something with the other hand. I bought a calve raise block for doing them, but a less expensive option would be making your own with 2X4s.

One of the items I'm going to get when I order the Ironmaster Super Bench is their calf block. Right now I'm standing on my 25lb plates and this is working fairly well as a substitute. A proper calf block will allow me to drop my heels more for a deeper stretch. Let's just hope the bench and accessories won't be on backorder when I order them. This seems to be how my online shopping has been going lately! (well, except for the UFC tickets...got those...woo!)

[SR800]

The 2x4s are a good option I have 2 nailed together with the top one a little longer than the bottom and it fits up against my rack so I can lift the weight off of my squat setup lean it against the rack and off I go!

[windsrprk]

The 2x4s are a good option I have 2 nailed together with the top one a little longer than the bottom and it fits up against my rack so I can lift the weight off of my squat setup lean it against the rack and off I go!

You guys would laugh if you knew of my previous homemade attempts at a calf block. While I can create stuff in miniature for my model horse hobby I am not that good with full-size projects! The 25lb plates have turned out to be the best option so far. :D

Amazing training this morning! I thought after having a week off that my shoulders would be weak. Nope! Powered through the military press like it was nothing (well, until the last two reps on the last set). This workout left a big smile on my face. Woo!

Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

Superset:
BB Military Press - Standing: 4 sets/7 reps/30lbs
Incline CGBP: 3 sets/7 reps/30lbs

Superset:
DB Raise: 3 sets/6 reps/18lbs
Ball Crunches: 4 sets/15 reps/15lbs held to chest

Superset:
Barbell Rear Delt Raise: 4 sets/6 reps/20lbs
Skullcrusher: 4 set/9 reps/20lbs

Hanging Leg Raise: 3 sets/10 reps/no weight

Hanging leg raise was so good that I'm going to have to add weight or change to straight-leg in order to increase the difficulty. I'm still aiming to do these like Pavel T. and get my ankles up to the bar!

[SR800]

I like doing the hanging leg raises with a 10lb ankle weight on each ankle for 20lbs total, picked mine up at wal-mart. It will humble you right back down. It also is the most powerful feel of any ab exercise I have ever done. It really feels like power lifting with your core. Then after 4 or 5 sets throw in a finisher w/o weight and I swear it feels like you can lift you legs like a feather and you get a great burn.

[windsrprk]

I like doing the hanging leg raises with a 10lb ankle weight on each ankle for 20lbs total, picked mine up at wal-mart. It will humble you right back down. It also is the most powerful feel of any ab exercise I have ever done. It really feels like power lifting with your core. Then after 4 or 5 sets throw in a finisher w/o weight and I swear it feels like you can lift you legs like a feather and you get a great burn.

What an excellent idea!! I happen to have a pair of ankle weights so I'll add this in for next week's program. Thanks so much! :)

[windsrprk]

I love back day! I missed two back workouts because of being sick. I believe this is why my pullup numbers are down. Everything else went VERY well and again, the deadlifts ROCKED!! :D

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/8 reps/65lbs

I will stay with a 5-8 rep range on these. Next week I'll go to 75lbs. Yay!

Pullups: 1 set/9 reps/no weight Used V handle over the bar
1 set/5 reps/no weight Palms in on the pullup bar.
1 set/3 reps/no weight Palms out on the pullup bar.

Hit a total of 20 reps in my last session. Considering I missed two back workouts I'll take the 17 reps!

DB Row: 4 sets/5 reps/28lbs

Barbell Pullover: 3 sets/9 reps/35lbs

These were tough and I felt my lats on this exercise more than any other today.

BB Wrist Curls: 4 sets/18 reps/35lbs

Love the pump on the forearms! I'll do some cardio in the morning before I go in for overtime tomorrow. Have a great weekend everyone! :)

[SR800]

I find pullups and chins just as draining as deads and squats.

[windsrprk]

This session felt pretty challenging and even though the db curl was a problem, I still rate it as a good workout. I had my car on my mind the whole time I was lifting and it took my focus away. Something funny is going on and you know when it comes to cars...$$$. Ack! If the funny something happens again this week I'll have no choice but to take it in for a look.

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 4 sets/8 reps/28lbs

These were work! So much so that I will need to start adding in a couple of warmup sets to get going.

Superset:
Fly: 4 sets/9 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/9 reps/20lbs

Incline DB Press: 3 sets/11 reps/20.5lbs

DB Curl: 1 set/7 reps/18lbs
1 set/6 reps/18lbs
1 set/4 reps/18lbs

The DB Curl was exactly the same as last week. I don't like that I didn't make any gains here. Overall though, a good workout.

[windsrprk]

Tuesday: Legs Warmup: 5 minute brisk walk on treadmill

Front Squat - heels elevated: 5 sets/6 reps/45lbs

SLDL: 4 sets/8 reps/80lbs

Sissy Squat: 3 sets/11 reps/15lbs of weight held to chest

DB Calf Raise (one leg at a time): 3 sets/12 reps/28lbs

Barbell seated calf raise: 3 sets/14reps/45lbs

The squats and SLDL's were great! For the DB calf raise, I did them one leg at a time, standing on a 25lb plate. There was no way I could do four sets! I had to reduce the number of reps too, and the ROM went way down by the end of each set. I will reduce the weight for next week to get better ROM. By comparison, the barbell seated calf raise felt too easy! I'll see if its the same way next week after altering the standing exercise.

Car update: My car is at Honda. Crossing fingers that the repair bill won't be too expensive!

Second update: Honda just called. It is a main relay and will cost $234.00 to replace. Whew!! I was willing to pay much more for repairs so this is excellent news! :D

[joed]

Happy Valentine's Day.

[windsrprk]

Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

Superset:
BB Military Press - Standing: 2 sets/8 reps/30lbs
1 set/6 reps/30lbs
1 set/5 reps/30lbs
Incline CGBP: 3 sets/8 reps/30lbs

I was a bit surprised at how quickly my shoulders failed on the military press. The bar just would not move! I'll repeat 8 reps next week to see if I can reach it on all sets.

Superset:
DB Raise: 3 sets/7 reps/18lbs
Ball Crunches: 4 sets/16 reps/15lbs held to chest

Superset:
Barbell Rear Delt Raise: 4 sets/7 reps/20lbs
Skullcrusher: 4 set/10 reps/20lbs

Hanging Leg Raise: 3 sets/6 reps/4lbs per leg

Thanks SR800 for the suggestion to use ankle weights on the hanging leg raise! I started off small with just 4lbs per leg and will see what happens as the reps increase. This exercise went very well!

[SR800]

Military presses are strange,every once in a while the bar just will not move.

[mom24boys]

stoppin in to say hey...workouts are lookin good.

[Hibiscus09]

Nice job on the workouts! I'm glad the repair bill on the Honda wasn't too much. :)

[windsrprk]

Military presses are strange,every once in a while the bar just will not move.

Yep, that is exactly what happened...bar just wouldn't move! Its like someone added concrete to it. I should probably mention again that all my barbell weight numbers in my journal are just for the weights only. I use the e-z curl bar for military press since it is shorter in length and easier to maneuver in my limited workout space. That bar is 11.5lbs so I'm really moving 41.5lbs in that exercise. I can't complain too much since that is almost the weight of an Olympic bar and getting that lifted over my head used to be a far, far away dream...now I'm almost there!

Hibiscus, I'm glad the repair bill wasn't too much either! They wound up giving me a discount on the parts so the total was $217 and change. Not bad! For my car's Valentine's present I took him to the do-it-yourself car wash to get the worst of the dirt off. I froze to death as I soaped and rinsed but hey, got some of the month's worth of dirty film off! I haven't been able to wash my car in forever due to rain or freezing temps (or both!) and being a black car, it just looked really bad. I hardly ever use car washes since I prefer to do it myself at home. I long for summer!

[windsrprk]

Today is my birthday!

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/5 reps/75lbs

Yeah baby, this exercise has seen a 20lb increase since the day it was put back in the regimen.


Pullups: 1 set/10 reps/no weight Used V handle over the bar
1 set/4 reps/no weight Palms in on the pullup bar.
1 set/5 reps/no weight Palms out on the pullup bar

Not really seeing much progress in the pullups. Its a little forward, a little back. To shake things up, I will begin doing them weighted and I'll stick to one style for a bit.


DB Row: 3 sets/6 reps/28lbs

I dropped one set of these because it was making the barbell pullover way too hard. And its hard enough already!

Barbell Pullover: 3 sets/10 reps/35lbs

BB Wrist Curls: 4 sets/20 reps/35lbs

As usual, these killed the forearms!

[Izzy04]

HAPPY BIRTHDAY!

Good workout! and glad to know you increased your weights, what a nice Bday present!

Hope you get spoiled toaday! Too bad you're so far, I would have baked you some cupcakes!

Have fun

[SR800]

Happy Birthday!

Pullups are difficult to always progress a rep per set per workout, consider just trying to get an extra rep in an extra set, or add those ankle weights and start over at a lower rep range and progress, or consider super strict form with a complete drop and pause at the bottom.

You are very strong and are doing great work.

Sorry, I can not feel much sympathy with the "cold" in Texas, we finally broke 0 today, but with the wind chill, it was still below. My truck is so dirty I did not even bother to wash off the hair and blood from the last terrorist suicide deer attack. LOL

[joed]

Hope you're having a wonderful birthday.

[windsrprk]

Izzy04, SR800, and joed thanks for the birthday wishes! *hugs* And joed, how did you know I love Snoopy? That .jpg is PERFECT!! :D Mmm...cupcakes and deer meat...what a combo! ;)

Since I got my tax refund yesterday I ordered my long-awaited Ironmaster Superbench. Woohoo!! Got the combo, which includes the bench, dip bars, and a crunch attachment that is also useful for decline work. Also ordered the leg extension attachment and the calf block. It will all be here at the end of next week. I am so, so geeked to do dips again!

[Hank1962]

Happy Belated Birthday!!!
Sounds like a great way to spend your tax refund!!:)

[windsrprk]

Happy Belated Birthday!!!
Sounds like a great way to spend your tax refund!!:)

Thank you, and yes, I couldn't think of a better way to spend a tax refund! :D


Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 4 sets/9 reps/28lbs

I grabbed a 25lb plate and used it to do a set of 12 reps as a warmup. This made the 4 sets at 28lbs feel much better.

Superset:
Fly: 4 sets/10 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/10 reps/20lbs

Incline DB Press: 3 sets/12 reps/20.5lbs

DB Curl: 2 sets/7 reps/18lbs
1 set/6 reps/18lbs

I was getting ready to do the DB Curl and Shinedown's "I Dare You" came on the radio. I told my biceps that I dared them to do three sets of 7 reps (since I've been struggling with this). Well lookie...got two sets of 7 and one set of 6! YAY!!

[flyskygirl]

Thank you, and yes, I couldn't think of a better way to spend a tax refund! :D


Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 4 sets/9 reps/28lbs

I grabbed a 25lb plate and used it to do a set of 12 reps as a warmup. This made the 4 sets at 28lbs feel much better.

Superset:
Fly: 4 sets/10 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/10 reps/20lbs

Incline DB Press: 3 sets/12 reps/20.5lbs

DB Curl: 2 sets/7 reps/18lbs
1 set/6 reps/18lbs

I was getting ready to do the DB Curl and Shinedown's "I Dare You" came on the radio. I told my biceps that I dared them to do three sets of 7 reps (since I've been struggling with this). Well lookie...got two sets of 7 and one set of 6! YAY!!



Awesome workout my friend..your pressin almost 30lbs dumbells on your presses..goodjob!

and the music..I have to always have the "right song" when I workout..I need a mp3 player....the stations in columbus are horrible!

arnold...coming soon!!!!!!!!! getting excited to see my friend.its been YEARS!!!
:)

Tish

[SR800]

Wow your home gym is really going to be great. Congrats on the 7 reps, everytime you break a barrier it really frees up your mind to continue to imrpove.

[windsrprk]

Wow your home gym is really going to be great. Congrats on the 7 reps, everytime you break a barrier it really frees up your mind to continue to imrpove.

You always say the greatest things to keep me going! When things get rough, how 'bout you come stand in my little home gym and keep saying stuff like this? I'll get so fired up nothing will stop me!

Tish, I look forward to seeing you soon! Let's see, less than two weeks. Can't wait!

[windsrprk]

Great workout this morning! I dropped one set of front squats since I opted to bump up the weight on the sissy squat.

Tuesday: Legs Warmup: 5 minute walk on treadmill

Front Squat - heels elevated: 4 sets/7 reps/45lbs

SLDL: 4 sets/9 reps/80lbs

My hamstrings and glutes were shaking by the last few reps of the last set. Whew!

Sissy Squat: 3 sets/5 reps/25lb plate held to chest

Superset:
DB Calf Raise (one leg at a time): 3 sets/10 reps/20.5lbs
Barbell seated calf raise: 3 sets/16reps/45lbs

The calf work went very well. By reducing the weight on the db calf raise I was able to get complete ROM on all reps and all sets. Supersetted the two exercises and my calves were burning! Next week should be even better since I'll have the calf block from Ironmaster and it is taller than my 25lb plates I've been standing on. Can't wait!

[SR800]

SLDL: 4 sets/9 reps/80lbs-That is very strong work.

A full stretch of the calf yields wonderful, some would say disgusting results :)

[Hank1962]

Looks like some really great workouts!!! Just focus on making small improvements each workout and you will go far.

[windsrprk]

Thanks guys! I made an improvement on today's workout...was able to complete 8 reps on every set of the military press. Yay!

Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill


BB Military Press - Standing: 4 sets/8 reps/30lbs

I dropped the incline CGBP from this workout. Supersetting it with the military press may have contributed to last week's failure. I will keep the military press as a solo exercise instead of pairing it with another.

Superset:
DB Raise: 3 sets/8 reps/18lbs
Ball Crunches: 4 sets/18 reps/15lbs held to chest

Superset:
Barbell Rear Delt Raise: 4 sets/8 reps/20lbs
Skullcrusher: 4 set/11 reps/20lbs

Hanging Leg Raise: 3 sets/7 reps/4lbs per leg

Hanging leg raise felt amazing!! Ok, gonna go eat breakfast now. And *sniff*...tonight is the last episode ever of The O.C. Waa!

[Hank1962]

Sparks,
When do you sleep? A 1am post time seems pretty late.:)

[SR800]

. And *sniff*...tonight is the last episode ever of The O.C. Waa!

Yes, "but all your questions will be answered"

Smart move with the shoulder presses, that is a primary strength move like bench or squat and takes so much energy and concentration that it is best completed as a single exercise. Plus form is very important to prevent shoulder or back concerns. I think it is a good first move after warmup.

[windsrprk]

Sparks,
When do you sleep? A 1am post time seems pretty late.:)

Hey Hank, I think something happened with the timing on the forum? I posted my Thursday workout while I ate breakfast, which was at 8:30am. I was asleep at 12:27am! Wonder what happened? I know there must've been a glitch because I posted a response in a thread in the Over 35 Forum and my response was sliced in before a response that was already there. Weird!



Yes, "but all your questions will be answered"

Smart move with the shoulder presses, that is a primary strength move like bench or squat and takes so much energy and concentration that it is best completed as a single exercise. Plus form is very important to prevent shoulder or back concerns. I think it is a good first move after warmup.

I was a crying mess by the end of the episode. I won't spill any details in case anyone missed it. I'll miss the show! SR800, the weighted hanging leg raises are going very well. I can't wait to try weighted pullups tomorrow to see how that goes. I'm sure the reps will be down but its okay. I'll take form over high reps!

[Hibiscus09]

Great workout, yesterday!! :)

Happy Friday!

[Hank1962]

[QUOTE=windsrprk;22869171]Hey Hank, I think something happened with the timing on the forum? I posted my Thursday workout while I ate breakfast, which was at 8:30am. I was asleep at 12:27am! Wonder what happened? I know there must've been a glitch because I posted a response in a thread in the Over 35 Forum and my response was sliced in before a response that was already there. Weird!



Maybe you got sucked into a time warp. Do you every feel like you past yourself coming or going?

[windsrprk]

Great workout, yesterday!! :)

Happy Friday!

Thanks Hibby! :D



Maybe you got sucked into a time warp. Do you every feel like you past yourself coming or going?

Haha!! Nice try Hank! I saw a thread in the forum about the weird goings-on with the the board. You tryin to say I'm crazy? ;)

I don't know HOW I forgot to mention this last night. My Ironmaster Super Bench came a day early! I set it up last night and WOW, what a beautiful, well-built piece of equipment. The crunch/decline and dip attachments should come today. Leg extension attachment not slated to show up until Wednesday. This bench is worth every dollar spent on it!

[windsrprk]

Back/forearms training this morning was EXCELLENT! Walking into the room and seeing the bench had me so jazzed. Felt like nothing could stop me!

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/6 reps/75lbs

If you count the bar, the actual weight on the deadlifts is 90.5lbs. YEAH BABY!

Pullups - weighted: 2 sets/5 reps/4lb ankle weight on each leg
1 set/4 reps/4lb ankle weight on each leg

I'm very pleased with these!


DB Row: 3 sets/7 reps/28lbs

For the DB Row, instead of resting a hand on my knee, or using my ball as a bench...I used my bench! :D


Barbell Pullover: 3 sets/11 reps/35lbs

For the first time in weeks, these felt easy! If I keep these in the routine, I'll take the weight to 40lbs.

BB Wrist Curls: 4 sets/10 reps/40lbs

[windsrprk]

Put the new bench to use this morning and ack! I feel weak!! I'm not sure what happened but I had no trouble pushing 28lb db's when I used a ball as a bench. Using the bench, the 28's felt SO heavy!

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 1 sets/10 reps/28lbs
1 set/7 reps/28lbs
1 set/10 reps/28lbs
1 set/9 reps/28lbs

I did a warmup set of 12 reps using a 25lb plate, just like last week. This did not seem to help things this week. I was able to get 10 reps on the third set because I got mad at myself! 10 reps for all sets to be repeated next week. Grrr....

Superset:
Incline Fly: 4 sets/6 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/11 reps/20lbs

I figured I could handle 18lbs on the incline fly (been using that weight on the regular fly) and woo...am glad I reduced the reps!

Dips: 3 sets/4 reps/no weight

The numbers here are tiny. I was very happy to be doing dips again though!

Incline DB Curl: 1 sets/6 reps/15.5lbs
2 sets/4 reps/15.5lbs

Amazing how much changing the angle of an exercise will make it so difficult! I attempted 18lbs on this exercise and there was NO way I could lift it. Dropped to 15.5lbs and it is still too heavy. I'll drop to 14.25lbs for next week and build up from there.

This session was tough!

[SR800]

Good hard work, I suspect there might have been some leg assistance or ball bounce assistance with the db presses previously.

[Hank1962]

Sparky,
We all have highs and lows so don't freak about the weight feeling heavy. Things change overtime and you will feel stronger or weaker at different times no matter what you do. It sounds like you really like the new toy! I hope it keeps you motivated to work out. Just don't over do it. :)

[windsrprk]

Ya know, it is very possible there could have been some leg assistance when doing the db bench on the ball. No bouncing...I was very careful not to let that happen. And Hank, yes, I am enjoying the new bench! :D The leg extension attachment will not be here until Wednesday so I kept the leg routine the same as previous weeks.

Tuesday: Legs Warmup: 5 minute walk on treadmill

Front Squat - heels elevated: 4 sets/8 reps/45lbs

SLDL: 4 sets/10 reps/80lbs

Both the front squat and SLDL felt really good!

Sissy Squat: 3 sets/7 reps/25lb plate held to chest

Superset:
DB Calf Raise (one leg at a time): 3 sets/7 reps/18lbs
Barbell seated calf raise: 3 sets/17reps/45lbs

I love the calf block from Ironmaster! The height is perfect for getting a full stretch at the bottom of each rep. I already know my right calf is weaker than my left and boy did it show up this morning! I had already planned ahead for this, reducing the weight yet again on the db calf raise. I was originally going to do 10 reps per set but my right calf got stuck at the bottom of the 8th rep so I had to cut it off at 7 reps. Overall though, I'm still very pleased with today's training. Next week, leg extensions (will drop the sissy squat).

Tomorrow is normally an off day. I will do Thursday's workout on Wednesday and Friday's workout on Thursday. Rough! This is because I'm going into work at 8am on Friday so I can get my shift done early and make it to the airport on time. The Arnold Classic here I come!

[Hibiscus09]

You're doing great with your workouts!

[windsrprk]

Thanks Hibby! :) This morning's training was fun and rough at the same time! I'm used to having this day off but with the Arnold Classic coming I have to squeeze everything into four consecutive days. Changed almost everything about this session since I have my new bench to play with.

Wednesday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

DB Shoulder Press - Seated: 4 sets/6 reps/15.5lbs

Superset:
Lying Lateral Raise: 1 set/6 reps/8lbs
1 set/6 reps/9.25lbs
1 set/6 reps/10.5lbs
Bench Dips: 4 sets/5 reps/10lbs in lap

I had to test out the weight on the lying lateral raise to find something that felt like work without being too heavy. Love the bench dips!

Superset:
Incline Face Forward Rear Delt Raise: 3 sets/5 reps/5lbs
Reverse Crunch: 3 sets/8 reps/no weight

Felt really weak on the rear delt exercise. :( My mid/upper back is sore from cleaning the weight to my chest for yesterday's front squats. I wasn't even aware of this until I went to do the reverse crunch and found my back talking to me...it did not like being pressed into the bench! Hopefully this will not be an issue when I go back to doing this workout on Thursdays. I had to dig deep to get the reverse crunches done as it was not a comfortable feeling.

Superset:
Overhead Tricep Extension: 3 sets/6 reps/10.5lb
Hanging Leg Raise: 3 sets/8 reps/4lbs per leg

This last superset went beautifully! Overall, I rate this a good workout.

[SR800]

Be careful in Columbus, the last time I was there it was not pretty, LOL

[windsrprk]

Be careful in Columbus, the last time I was there it was not pretty, LOL

Well don't hold back now...do share! ;)

[windsrprk]

I LOVE BACK DAY!!

Thursday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/7 reps/75lbs

Once again, deadlifts ROCKED!! I don't know how I ever took these out of my routine. They are here to stay!

Pullups - weighted: 1 set/6 reps/4lb ankle weight on each leg
2 sets/5 reps/4lb ankle weight on each leg

DB Row: 3 sets/8 reps/28lbs

Barbell Pullover: 3 sets/6 reps/40lbs

Woo...these pullovers were work!

BB Wrist Curls: 4 sets/12 reps/40lbs

This was such an outstanding training session! :)

[joed]

Really good looking wo.

[windsrprk]

Oh man, I had so much fun at the Arnold Classic! I was honored to get to meet my idol, Monica Brant. What a sweet, amazing woman! Got the shock of my life to see one of my favorite UFC fighters, Anderson Silva, at the expo. Waited in a long, slow line to get his autographed pic and it was worth every minute! Didn't get a lot of sleep over the weekend and wound up sleeping in an extra hour this morning. This meant the chest/biceps workout was done after work. It was a good training session. Still have some work to do on the db press but I will get there!

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 3 sets/10 reps/28lbs
1 set/6 reps/28lbs

The total number of reps is the same as last week. I'm happier with this though since I managed 10 reps in the first three sets.

Superset:
Incline Fly: 4 sets/7 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/12 reps/20lbs

The flys were challenging! The reverse-grip bb curl went very, very well and I look forward to adding 5lbs to this one next week.

Dips: 3 sets/5 reps/no weight

Incline DB Curl: 3 sets/6 reps/14.25lbs

The intensity was perfect on this final exercise. Weight used in the previous week was too heavy. This weight is tough yet doable. Felt good!

[Hibiscus09]

I can't believe you were there and we didn't meet up for a drink or something! There was quite a group there from bb.com and we had a great time! I'm glad you and Tish had fun!

Nice job on the workouts! I love back day also! :)

[flyskygirl]

Hi my friend stoppin in to see that workout hehe! good job there sista!

yes ..I agree as Hibby said..we will all definately need to hook up next time!

~tishy

[windsrprk]

I can't believe you were there and we didn't meet up for a drink or something! There was quite a group there from bb.com and we had a great time! I'm glad you and Tish had fun!

Nice job on the workouts! I love back day also! :)

Hi Hibby! I missed the Friday stuff at the Arnold since my flight got in right before midnight. This made for a very rushed weekend! I would LOVE to meet up with you and other people from this forum so we'll definitely need to plan something for next time! Will you be attending the Olympia? Tish (flyskygirl) and I will be going and it would be great to plan a get-together. The expo was so crowded on Saturday that we probably bumped into members of this forum without even knowing it! There were so many amazing hardbodies at the expo that I felt a bit awe-struck...and small!!

[windsrprk]

Put the new leg extension/curl attachment to use this morning...yahoo!! It is a nice fit with very smooth motion. I wasn't sure what weight to use and found I had to keep increasing it with each set. I believe by the end I found suitable weights to work with next week.

Tuesday: Legs Warmup: 5 minute walk on treadmill

Front Squat: 4 sets/9 reps/50lbs

I did not elevate my heels and will keep my feet flat on the ground for awhile. Picked up where I left off with regular front squats and boy, these were tough!

Leg Curl: 1 sets/6 reps/30lbs
1 set/6 reps/35lbs
1 set/6 reps/37.5lbs
1 set/6 reps/40lbs

I will work with 40lbs for all sets next week with the small possibility of going to 45-50lbs if it feels too easy.

Superset:
Leg Extension: 1 sets/6 reps/40lbs
1 set/6 reps/45lbs
1 set/6 reps/50lbs
1 set/6 reps/55lbs

DB Calf Raise (one leg at a time): 3 sets/8 reps/18lbs

I made a note in my log to use 60lbs next week on the leg extension. The DB calf raise was challenging yet doable.

Barbell seated calf raise: 3 sets/18reps/45lbs

I remained seated between sets and kept my calves in a fully stretched position during the 30-second rest period. By the time I was finished with all three sets....OWWW!!! This was a good leg training session. :)

[Hibiscus09]

Hi Hibby! I missed the Friday stuff at the Arnold since my flight got in right before midnight. This made for a very rushed weekend! I would LOVE to meet up with you and other people from this forum so we'll definitely need to plan something for next time! Will you be attending the Olympia? Tish (flyskygirl) and I will be going and it would be great to plan a get-together. The expo was so crowded on Saturday that we probably bumped into members of this forum without even knowing it! There were so many amazing hardbodies at the expo that I felt a bit awe-struck...and small!!

Ha,ha -- you should have been in the women's bathroom with me at the night show. I thought I was the only female in the women's restroom. :D

I was at the Expo on Friday and loved it. On Saturday, I only lasted about 30 minutes because I get too claustrophobic! I walked in and headed back to meet Layne Norton and his fiance from this forum. I really enjoy his articles and wanted to introduce myself. After that, I cut out of there! LOL

There were some very buff physiques at the Expo, that's for sure.

Ooooh, and I wish I were going to Vegas for the Olympia, but no such luck!

[windsrprk]

Ha,ha -- you should have been in the women's bathroom with me at the night show. I thought I was the only female in the women's restroom. :D

The women's bathroom comment made me laugh!! I take it this was on Friday night? On Saturday night there was one woman in line that looked like she'd done steroids. She still looked very feminine (face and body) and I was impressed...it was the voice that was the big turn-off! Eww....;)

It took a couple of days to recover from the weekend. Flyskygirl was so kind to not mention this so I'll do it myself...I got so trashed Saturday night when we went clubbing. Bad, bad Alicia! Back to normal now and I vow that all future outings will have a 2-drink max. The next big event is the UFC fight in Houston on April 7th. Can't wait!!

Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

DB Shoulder Press - Seated: 4 sets/7 reps/15.5lbs

Superset:
Lying Lateral Raise: 3 sets/7 reps/10.5lbs
Bench Dips: 4 sets/6 reps/10lbs in lap

Superset:
Incline Face Forward Rear Delt Raise: 3 sets/6 reps/5lbs
Reverse Crunch: 3 sets/9 reps/no weight

My back was not an issue during the reverse crunches this week. Got great hip-lift off the bench during this exercise.

Superset:
Overhead Tricep Extension (single arm): 3 sets/7 reps/10.5lbs
Hanging Leg Raise (weighted): 3 sets/9 reps/4lbs per leg

This is a lot to cram into the allotted training time. The intensity never let up and it was a great session!

[SR800]

...I got so trashed Saturday night when we went clubbing. Bad, bad Alicia! Back to normal now and I vow that all future outings will have a 2-drink max.

Columbus Ohio and drinking do not mix, that is all I have to say on the subject:D

[windsrprk]

Columbus Ohio and drinking do not mix, that is all I have to say on the subject:D

Hahaha!! I seemed to do okay as far as mixing with the Columbus crowd with my drink on. It was the after affects that were yuck. :o I promise to be a good girl in Vegas when Tish and I go for the Olympia. You been to the Olympia, or to Vegas? Any insights? ;)

[Hank1962]

Vegas is a great place to visit. The size and scope of development there will give you a greater respect for what mob money can do!!! Stay away form the side streets and alleys. It not all safe and fun.

[windsrprk]

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/8 reps/75lbs

I feel sooo good after doing deadlifts. Can't get enough of them! Because I'm sticking with a 5-8 rep range, I'll take these to 5 reps and 85lbs next week.

Pullups - weighted: 1 set/7 reps/4lb ankle weight on each leg
1 set/6 reps/4lb ankle weight on each leg
1 set/5 reps/4lb ankle weight on each leg

Surprisingly, for the past three workouts the pullup numbers keep going up by two! :D

DB Row: 3 sets/9 reps/28lbs Ooh, these were hard.

Barbell Pullover: 3 sets/7 reps/40lbs These were even harder!!

BB Wrist Curls: 4 sets/14 reps/40lbs

Got a major burn in the forearms during the third set so the last set was brutal! Absolutely outstanding session this morning...yay!

[windsrprk]

Vegas is a great place to visit. The size and scope of development there will give you a greater respect for what mob money can do!!! Stay away form the side streets and alleys. It not all safe and fun.

So what are the odds I'll run into Grissom or Stokes from CSI? ;) hehe Thanks for the tip about staying away from side streets and alleys. Probably best to take a taxi then instead of walking? I'll be sure to plan $$ accordingly. Thanks!

[windsrprk]

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 3 sets/10 reps/28lbs
1 set/9 reps/28lbs

Improvement! Should be able to hit 10 reps on all sets next week.

Superset:
Incline Fly: 4 sets/8 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/6 reps/25lbs

Dips: 3 sets/6 reps/no weight

Incline DB Curl: 3 sets/7 reps/14.25lbs

Overall, a very good session. Time to eat!

[SR800]

A good program as always.

[windsrprk]

A good program as always.

Thanks SR800! Now let's get your take on this. I went brutal on the legs this morning and did a riot bombing session. This consists of 20 sets with only 30 seconds rest between sets. I have been waiting for the longest time to get to do this again, and having the leg extension/leg curl attachment made this possible. The next 2-3 days will bring a new level of agony!

Tuesday: Legs Warmup: 5 minute walk on treadmill

Riot Bombing

First weight is for leg extension, second weight is for leg curl.

Set 1: 10 reps 60lbs/40lbs
Set 2: 9 reps 60lbs/40lbs
Set 3: 8 reps 60lbs/40lbs
Set 4: 7 reps 60lbs/40lbs
Set 5: 6 reps 60lbs/40lbs
Set 6: 5 reps 60lbs/40lbs
Set 7: 4 reps 60lbs/40lbs
Set 8: 5 reps 60lbs/40lbs
Set 9: 6 reps 60lbs/40lbs
Set 10: 8 reps 60lbs/40lbs Here is where the hamstrings started to weaken
Set 11: 10 reps 60lbs/35lbs
Set 12: 10 reps 60lbs/35lbs
Set 13: 11 reps 60lbs/35lbs
Set 14: 12 reps 60lbs/35lbs
Set 15: 13 reps 60lbs/30lbs
Set 16: 14 reps 60lbs/25lbs
Set 17: 15 reps 60lbs/25lbs
Set 18: 14 reps 60lbs/25lbs
Set 19: 13 reps 60lbs/25lbs
Set 20: 12 reps 60lbs/25lbs

I ran out of time so calves will be done tonight after work. Don't let the consistent weight on the leg extension fool ya...I was gritting my teeth to get those reps done every set! I had to reduce the weight on the leg curl to keep my form strong and was praying to the Iron Gods during the last half of the session. Next week will be back to the usual training. I love throwing in a good riot bomb every once in awhile! :D

[joed]

WHOA! You kiddin' me? Outstanding.

[SR800]

That is definately brutal. I like to keep things pretty standard so I have a frame of reference to make adjustments but I also like to throw in something out of the ordinary everyonce in a while to shake things up and keep them fresh. That is definately shaking things up. And you are absolutely correct, keeping the same weight should become difficult as the sets progress. You legs must have been swollen out of your compression shorts after that work.

[windsrprk]

Can hardly wait to see what tomorrow morning will feel like. Aaahh!! I was going to do calf raises and reverse calf raises tonight but wound up taking my mom out for belated bday dinner instead (her bday was Monday). Had cheese enchiladas (bad) and water (good!). I don't think those workout shorts would fit right now. hehe Calves will be done tomorrow morning.

[Hibiscus09]

That made my quads burn just reading it. I'm so glad I don't have an extension machine in my home gym. :D

[windsrprk]

Morning Hibs! Ya know, I thought my legs would be dying this morning and surprisingly, no. If there isn't some make-me-walk-funny soreness out of this I'm gonna be a little disappointed. Do I need pain for the effort? No. Do I want some? YES! ;) Speaking of pain, did calves this morning since there wasn't time yesterday.

DB calf raise (single leg): 3 sets/10 reps/18lbs

After the three sets were done I put both feet on the calf block and did fast reps with no weight until the range of motion became nearly undetectable. Rested one minute then put just my right foot on the calf block and did more unweighted reps until my calf gave out. Rested one minute and repeated. I'm determined to get the right calf to catch up to the left!

Reverse calf raises: 3 sets/10 reps/no weight

These are for the tibealis anterior (front of lower leg). I put my heels on the calf block and did 10 controlled reps by lifting my toes as high as I could then lowering my toes to the ground (without touching the ground). Once the 10 reps were done, I went fast and did a bunch of reps until I could feel the burn. Once the burn set in, I forced out reps for another 30 seconds. THIS BURNS SO BAD!!! Rested one minute, did second set, and when I went to do the fast reps the burn set in so quick that I went immediately into the 30 seconds of reps. Rested one minute, did the third set, and same thing...the burn was so bad that I went straight into the 30 seconds of fast reps. It felt like someone was holding a flaming torch to both shins!! The pump is amazing...just have to get through the agonizing burn!

[windsrprk]

WHOA! You kiddin' me? Outstanding.

Hi joed, and thanks! :)

Unbelievely, there was some moderate soreness in the quads yesterday and today, nothing! Hamstrings never got sore. Gonna chalk it up to plenty of food and rest. :D

Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

DB Shoulder Press - Seated: 4 sets/8 reps/15.5lbs

Superset:
Lying Lateral Raise: 3 sets/8 reps/10.5lbs
Bench Dips: 4 sets/7 reps/10lbs in lap

Superset:
Incline Face Forward Rear Delt Raise: 3 sets/7 reps/5lbs
Reverse Crunch: 3 sets/10 reps/no weight

Superset:
Overhead Tricep Extension (single arm): 3 sets/8 reps/10.5lbs
Hanging Leg Raise (weighted): 3 sets/10 reps/4lbs per leg

Will increase the weight on hanging leg raises for next week's session. Have a great day everyone!

[windsrprk]

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/5 reps/85lbs

With the bar, the actual weight of the deadlifts is 100.5lbs. Closing in on my bodyweight! :D

Pullups - weighted: 1 set/8 reps/4lb ankle weight on each leg
1 set/6 reps/4lb ankle weight on each leg
1 set/4 reps/4lb ankle weight on each leg

Total reps is the same as last week. Still very pleased with these though.

DB Row: 3 sets/10 reps/28lbs

Barbell Pullover: 3 sets/8 reps/40lbs

BB Wrist Curls: 4 sets/16 reps/40lbs

The last set of wrist curls was pretty weak once I hit the halfway point. The burn was so bad! I will repeat these reps again next week. Tonight is massage night...much needed!

[SR800]

It is refreshing to see someone so motivated. Congrats on the deads and the pullups. That is a very taxing combination for one day.

[windsrprk]

It is refreshing to see someone so motivated. Congrats on the deads and the pullups. That is a very taxing combination for one day.

Thanks SR800! My motivation is going pretty strong with no signs of slowing down or fading. Years and years ago, I was the kid who was picked last or next to last in gym class. Nobody wanted the bony, unathletic girl on their team. Those days keep me fired up to make changes to my body so I can compete in figure. And I will compete! The sense of accomplishment of finally standing on stage will be very emotional. Better not cry! ;) :D

Now for a quick dose of reality. I talked to my dad on the phone yesterday and happily told him how I deadlifted 100lbs. He said, "Is that all?" Oops. He wasn't being mean, I believe he thought I would be doing much more than that by now. Oh well, keeps the ego in check!

[windsrprk]

Good morning! I hope you had a nice weekend! :)


Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 4 sets/10 reps/28lbs

Got it done!! My chest felt ready to quit after four sets so I decided to drop one set and just work with three from now on. Couldn't help but notice that the left side had no trouble pushing the weight. It's that darn right side and now my front delt is exhausted from having to do too much of the work. Argh!

Superset:
Incline Fly: 4 sets/9 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/7 reps/25lbs

Chest was shaking during the second set of flyes...a sure sign of too much stress too early in this session. Dropping one set of db press should correct this. The reverse grip curl is great and I am seeing growth in the forearms from this exercise. Yay!

Dips: 3 sets/7 reps/no weight

Incline DB Curl: 3 sets/8 reps/14.25lbs

Form failed on the last rep of the last set here. I got the rep done by cheating and will repeat these reps next week to complete them with proper form.

[Hibiscus09]

Very nice!!

I have to do my workout in about 30 minutes. I'm envious when I read the journals of completed workouts. :p

Happy Monday!

[windsrprk]

Woo, not sure I could squish it all into 30 minutes! I'm keeping a good pace each day to finish in an hour. So far so good! By the way, what does HDH Crew stand for? Hibiscus Diane Hardbody Crew? :D

[windsrprk]

Tuesday: Legs Warmup: 5 minute walk on treadmill

Front Squat: 4 sets/10 reps/50lbs

No joke, these were HARD! Next week will be 11 reps...oh joy.

Leg Curl: 3 sets/7 reps/45lbs

Leg Extension: 3 sets/7 reps/70lbs

DB Calf Raise (one leg at a time): 3 sets/10 reps/18lbs

After finishing the last set of calf raises I put both feet on the calf block (no weight used) and repped out a bunch of fast reps. The burn!!

Reverse Calf Raises: 3 sets/10reps/no weight

The game plan here is the same as last week. I was able to get more fast reps in on the first and second sets before the burn set in, at which point that is when the 30 second time starts and I keep the fast reps going. I swear I was gritting my teeth to get through these! Had some weird vein sticking up on the front of my left shin when finished. Awesome! hehe

[SR800]

Nice work on the front squats, I really like that movement. The only bad part is holding the bar. I have found it is a lot easier to do without a shirt since the friction from the skin helps hold the bar against the shoulders and upper chest. Since you are working out at home, then you could try with just a sports bra, or hell no bra at all. LOL

[windsrprk]

Nice work on the front squats, I really like that movement. The only bad part is holding the bar. I have found it is a lot easier to do without a shirt since the friction from the skin helps hold the bar against the shoulders and upper chest. Since you are working out at home, then you could try with just a sports bra, or hell no bra at all. LOL

Haha...I like to spend my leisure undressed (or wearing very little) but uh, I don't exercise naked! ;) Since I have such skinny arms, I grab the bar, clean it up to my chest, and hold it there in my hands with the bar touching the front of my shoulders. Maybe someday my biceps will get big enough to make this difficult but for now, it's all good!

Went for a two-mile walk with the dog tonight. Love the longer daylight and the warming temps! :)

[windsrprk]

Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

DB Shoulder Press - Seated: 4 sets/9 reps/15.5lbs

Superset:
Lying Lateral Raise: 3 sets/9 reps/10.5lbs
Bench Dips: 4 sets/8 reps/10lbs in lap

Superset:
Incline Face Forward Rear Delt Raise: 3 sets/8 reps/5lbs
Reverse Crunch: 3 sets/11 reps/no weight

Superset:
Overhead Tricep Extension (single arm): 3 sets/9 reps/10.5lbs
1 set/9 reps/10.5lbs right arm only
Hanging Leg Raise (weighted): 3 sets/6 reps/6lbs per leg

I was playing around Wednesday morning, flexing in the mirror. Got a real shock to find that the right tricep is not nearly as developed as the left. No amount of flexing could get it to stand out the way the left side does and I believe this is part of the problem I've been having on chest day. Added an extra set to the overhead tricep extension and will keep that going for awhile so the right side can play catch up.

[flyskygirl]

Good job my friend!!
I have that same problem ..but its my right lat... is bigger than the left eerrrr...
my left tri looks different than the right also it looks bulker where the right looks like a shoe? crazy..cause I do the exact same exercices for them both.?

Have a great day!

Tish

[SR800]

You could do what the pros do and just make sure you do a side pose from your strong side. Of course I am lucky, I don't have a strong side anywhere and my triceps really suck so I do not have to worry about one standing out over the other LOL

[windsrprk]

You could do what the pros do and just make sure you do a side pose from your strong side. Of course I am lucky, I don't have a strong side anywhere and my triceps really suck so I do not have to worry about one standing out over the other LOL

I don't think I can do that in figure? I understand that in bodybuilding you may present your best side when doing side chest and tricep poses. As far as I know, figure is just four stances with a quarter turn in between. There was a time when my right thigh was smaller than my left but it has caught up. Now its just the right calf and tricep that need to come along. I'll get there, and SR800, you will too! :D

Today is the first time in awhile that I have had a less than stellar back/forearms session. The exercises I did went very well. The reason I'm disappointed is because I had to drop an exercise...the pullovers...because my back was fried once I finished the DB Rows. I love pullovers and just didn't have the strength to do them this week. Next week they will return because the DB Row weight will go up and the reps will go down.

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/6 reps/85lbs

Pullups - weighted: 1 set/6 reps/6lb ankle weight on each leg
2 sets/5 reps/6lb ankle weight on each leg

Since the hanging leg raise from Thursday is up to 6lbs per leg I decided to keep the ankle weights the same for this exercise. This contributed to the quick demise of my back, I'm sure! ;)

DB Row: 3 sets/11 reps/28lbs

These were hard...so hard...once I hit the 8th rep on each set.


BB Wrist Curls: 4 sets/16 reps/40lbs

Repeated the reps from last week and this time it went much better. Note, I did not say it was easy! hehe Forearms felt on fire and my veins were standing out like crazy. Loved it!

[windsrprk]

Finally! A great chest session! :D

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 3 sets/11 reps/28lbs

Dropping one set of DB Press was very helpful. I was able to complete all reps with good form. The exercise was still tough...feel really good about how it went!

Superset:
Incline Fly: 4 sets/10 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/8 reps/25lbs

This superset was great!

Dips: 3 sets/8 reps/no weight

Incline DB Curl: 3 sets/8 reps/14.25lbs

By repeating the reps from last week's incline db curl, I was able to do them all with good form.

[windsrprk]

Ok folks, I did something I've never done before. I lifted twice in one day. Why? I spent ALL day at work dreading tomorrow morning's leg training because on the schedule was 4 sets/11 reps each of the front squat. *groan* It got to me so bad that I figured I wasn't going to be able to sleep. So, I made the decision to get it over with so I can sleep...did leg training tonight after work. Well guess what happened? Leg training ROCKED!!!

Monday night: Legs Warmup: 5 minute walk on treadmill

Front Squat: 4 sets/11 reps/50lbs

To get through these, I spelled my name instead of counting reps since the number of letters is the same. hehe Surprisingly, the front squat was not as tragic as my mind made it out to be! It was work, it was hard, yet it was doable. :)

Leg Curl: 4 sets/8 reps/45lbs

I was feeling so good after the front squat that I opted to throw in an extra set of the leg curl just for kicks. My hamstrings didn't think it was so funny but I enjoyed it!

Leg Extension - Double Drop: 3 sets that went like this...
8 reps/8 reps/8 reps at 70lbs/60lbs/50lbs

I absolutely LOVE double drops on the leg extension!! This is one of my all-time favorite exercises. They are brutally hard and I sounded like a woman giving birth halfway through the second set. Loved every second of it!!

DB Calf Raise (one leg at a time): 3 sets/11 reps/18lbs

After finishing the last set of calf raises I put both feet on the calf block (no weight used) and did a slow set of 20 reps. OMG, the burn!

Reverse Calf Raises: 3 sets/40reps/no weight

Thought I was going to cry doing these. I could not walk once I finished and had to sit on the bench for a few minutes just to chill. Everything is okay now. I'm so psyched at how well this training session went. Gonna sleep like a baby. :)

[Hibiscus09]

LOL -- I've never worried about leg day that much! :D

Great job on the workout!! :) So, did you take today off?

[SR800]

Wow, that was a big day!

[windsrprk]

LOL -- I've never worried about leg day that much! :D

Great job on the workout!! :) So, did you take today off?

Sure did! Took the opportunity to work some overtime since one of the girls is off this week since she's getting married.


Wow, that was a big day!

Sure was! The soreness is setting in. I'll not get too worked up about it since the last couple of workouts didn't amount to much soreness. The legs are begging for sleep so ya'll have a goodnight!

[windsrprk]

Did this workout at night after work since I went in early for overtime. Was a great session!

Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

DB Shoulder Press - Seated: 4 sets/10 reps/15.5lbs

Superset:
Lying Lateral Raise: 3 sets/10 reps/10.5lbs
Bench Dips: 4 sets/9 reps/10lbs in lap

Superset:
Incline Face Forward Rear Delt Raise: 3 sets/9 reps/5lbs
Stability Ball Pike Crunch: 3 sets/10 reps/no weight

Superset:
Overhead Tricep Extension (single arm): 3 sets/10 reps/10.5lbs
1 set/10 reps/10.5lbs right arm only
Hanging Leg Raise (weighted): 3 sets/7 reps/6lbs per leg

Can someone please send some sun to Houston? ;)

[Hibiscus09]

Can someone please send some sun to Houston? ;)

It's been cloudy here for a couple of days, but I think the sun is coming back out tomorrow.

http://youtube.com/watch?v=YpAisYXFxGg

:D

Nice job on the workout!

[windsrprk]

Hibby I'm gonna slap you for putting up a link to that song! ;) :D

Well, after completing a 50.5 hour work week, came home to do back and forearms. GREAT SESSION!!

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/7 reps/85lbs

Pullups - weighted: 1 set/7 reps/6lb ankle weight on each leg
1 set/6 reps/6lb ankle weight on each leg
1 set/5 reps/6lb ankle weight on each leg

DB Row: 3 sets/6 reps/29.25lbs

BB Pullover: 3 sets/9 reps/40lbs

BB Wrist Curls: 4 sets/17 reps/40lbs

I normally rest just 30 seconds between sets on the wrist curls. This was getting to be way too hard so I rested one minute between sets. Still challenging, yet much better!

Think I'm gonna fall asleep on this keyboard. Better get to bed so everyone have a great evening!

[windsrprk]

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 3 sets/6 reps/29.25lbs

Superset:
Incline Fly: 4 sets/11 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/9 reps/25lbs

Dips: 2 sets/9 reps/no weight
1 set/8 reps/no weight

Incline DB Curl: 2 sets/9 reps/14.25lbs
1 set/8 reps/14.25lbs

Hit complete failure on the last set of dips and the last set of db curl. I will repeat these reps next week. Despite not being able to finish all reps, I am pleased with this session.

[SR800]

Complete failure is good for you every now and again, it forces the muscles to grow!

[Hibiscus09]

Nice workouts, Alicia! I just checked out your bodyspace. Nice photos! Your biceps are looking good in the photo with Lou Ferrigno. :)

[windsrprk]

Thanks to you both! Oh yeah, if you compare the bicep peak in the pic with Lou Ferrigno (pic from 2004) and the one in my bodyspace (taken in 2007) you can see the difference. In that time, there was a layoff from training for 1.5 years. Imagine if the training had not stopped! Ok, better not think about that...might cry. hehe ;)

Monday night: Legs Warmup: 5 minute walk on treadmill

Front Squat: 4 sets/6 reps/55lbs

Leg Curl: 4 sets/9 reps/45lbs

Leg Extension - Double Drop: 3 sets that went like this...
9 reps/9 reps/9 reps at 70lbs/60lbs/50lbs

DB Calf Raise (one leg at a time): 3 sets/12 reps/18lbs

Did two slow sets of 22 unweighted reps (both calves same time) after finishing the three weighted sets.

Reverse Calf Raises: 3 sets/45reps/no weight

[windsrprk]

My body has been feeling beat up so this morning I made the decision to take a week off from weight training. I'm currently reducing calories/increasing cardio to prepare for an upcoming trip so I look my absolute best. The training has been difficult with the calorie reduction and my brain refuses to switch to lighter weights. A few days away from the iron should do my body some good. I'll keep doing the cardio so I don't feel like a total slouch. Tish, you gotta check in on me to make sure I stay away from the Whataburger!! ;)

[windsrprk]

Attended the UFC fight at the Toyota Center last night and WOW! There is nothing like being there live!! It was cool to everyone in person, from Mike Goldberg, Joe Rogan, to Bruce Buffer, and especially big John McCarthy. Chris Leben was in the audience, along with Tito and Jenna. Randy Couture (my favorite!) was also there.

We really expected more from Diego Sanchez and we aren't sure what happened. It was like a Diego clone was in the ring, not the real fighter. That fight was so boring! Luckily, my man Matt Serra livened things up by punishing St. Pierre in the first round for a quick victory. Yippee!!!

Afterward we got lucky enough to meet Forrest Griffin. When I put my arm around him, oh my, his body was so hard! I would've loved to ask him when he's fighting again but it was crazy with all the fans. Hope to see him in the ring soon!

Today will be a lazy Sunday. Have a wonderful Easter!

[flyskygirl]

Tish, you gotta check in on me to make sure I stay away from the Whataburger!! ;)


yes ....BAD WHATABURGER!!!..they are totally discusting, artery clogging, call 911 heart attack ready to happen *as Tish secretly crosses her fingers* hehe.. no really if you want to look smashing for your next adventure then


NO WHATABURGER!!!!!!!!!!

how many days till the Olympia? no whataburgers before then either!!!!;)

[windsrprk]

Now that I spilled the beans about why I haven't been here (see Verisyse post in Over 35 forum) I thought I'd come here to say hi to my journal. Hi journal! I haven't forgotten about you and will return in two weeks. I miss the clink of plates and most of all...getting to do pullups! I will return soon. :)

[windsrprk]

I'm back!! Got the green light from the eye surgeon to resume weight lifting. I dropped one exercise and changed one exercise to make the workout doable without being too hard. After being off for just over a month I didn't want to overdo it. Surprisingly, I picked right back up where I left off on three of the exercises. Really thought I'd be weaker so this made me happy! Course, it makes me wonder if I was pushing myself hard enough before. Hmm...oh well!

Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

DB Shoulder Press - Seated: 4 sets/10 reps/15.5lbs

Lateral Raise: 3 sets/8 reps/8lbs

Superset:
Incline Face Forward Rear Delt Raise: 3 sets/10 reps/5lbs
Stability Ball Crunch: 3 sets/15 reps/10lbs

Superset:
Overhead Tricep Extension (single arm): 3 sets/11 reps/10.5lbs
1 set/11 reps/10.5lbs right arm only
Hanging Leg Raise (weighted): 3 sets/8 reps/6lbs per leg

Feels good to be back!

[Daimozz]

just browsing thru ur journal.......... nice workouts......seems u have a really good intensity..........hopefully u can return to ur full workouts soon:)

[windsrprk]

OMG, a hottie stopping by my journal. :) Thanks Daimozz! I give myself three weeks to return to full intensity and if I get there in two I'll be especially happy. :D

[SR800]

You will be back in no time. What happened to your avatar?

[windsrprk]

You will be back in no time. What happened to your avatar?

Hmm...I'm not sure what happened to the avatar? Under User CP my pic shows up as my avatar and I can see it in the upper right corner of the forum page. For some reason it isn't showing up when I post. I'll contact a moderator to see about getting help with this.

[Hibiscus09]

Glad you're back at it and sorry your avi is missing. :D

Happy weekend!!

[windsrprk]

Ok I sent a PM to a moderator to see if the mystery can be solved. In the meantime, here is today's back training. I dropped the pullovers since I knew they would be too challenging after the time off.

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 1 set/5 reps/70lbs
1 set/5 reps/75lbs
1 set/5 reps/80lbs
1 set/5 reps/85lbs

Pullups - weighted: 3 sets/4 reps/6lb ankle weight on each leg

DB Row: 3 sets/8 reps/28lbs

BB Wrist Curls: 4 sets/15 reps/40lbs

I feel the deadlift will be back where I left off come next week. Pullups were weak which was expected. The db row felt good and the wrist curls were great!

[windsrprk]

Glad you're back at it and sorry your avi is missing. :D

Happy weekend!!

Hi Diane! You know what this means right? The missing avatar is punishment for being away from the forums. hehe Or it could be a sign that I'm to take a new pic. :D

[Hibiscus09]

Hi Diane! You know what this means right? The missing avatar is punishment for being away from the forums. hehe Or it could be a sign that I'm to take a new pic. :D

Well, the guys will all be cheering you on in that department. They like new photos! :D

[SR800]

Well, the guys will all be cheering you on in that department. They like new photos! :D

Hey, I resemble that remark!

[dartol]

Did I hear new pic? Hehe, I knew I was drawn to peek in here for a reason.
I am sure your lifting will come back quickly. Have a good weekend! :)

Darren

[joed]

...The missing avatar is punishment for being away from the forums. hehe Or it could be a sign that I'm to take a new pic. :D

It's both. Welcome back. Now get the camera and post 'em.

[windsrprk]

It's both. Welcome back. Now get the camera and post 'em.

Well, I took a new pic this morning and set it as my avatar. Still no luck on getting it to show up though. Hmm... I'm waiting on a response from the moderator I pm'd. Not sure what is going on. I can see everything in my Bodyspace page but like you guys, cannot see the avatar in the forum threads. :confused:

[SR800]

Your new avatar would not show up on My bodyspace but once I went to your bodyspace by using the link in the comments section of mine and then came back it was visible in my bodyspace section. Wierd.

Wow that picture may be to hot for commercial TV girl. Great lower back thickness along the spine, shoulders and arms are starting to come out very well, and the ummm, semi covered portion looks really, really, really good! I mean that in a plutonic sense, not that I would think, well never mind. Nice avatar!

[windsrprk]

Thanks Blake! Hopefully I'll hear from the mod soon regarding what is what with my stats and avatar. I sent one of my non-bb.com friends a link to my Bodyspace and she was able to see everything. For some reason, it just doesn't want to show up in the forums.

Thanks for the back comments! One person who doesn't seem to like my back all that much is my massage therapist. Ha!

[windsrprk]

Still no avatar. boo hoo. I may have to bug another moderator to find out what is going on. Anyway, first chest/biceps workout after the time off went pretty well. Reduced either the reps or the weight and gave it my all. Good session!

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 3 sets/10 reps/25.5lbs

Superset:
Incline Fly: 4 sets/8 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/6 reps/25lbs

Dips: 3 sets/7 reps/no weight

Incline DB Curl: 3 sets/6 reps/14.25lbs

[dartol]

You broke the forum! LOL

One thing you might try is editing your settings for what shows up on your messages. Maybe there is an error there. Look under your Bodyspace Control Panel -> Edit Personal Info, Location & Background

Need to get it fixed, I want to see that picture that Blake is talking about! :)

Darren

[windsrprk]

Haha Darren. Very funny! ;) I'm beginning to think I did break the forum. I checked all my profile info to make sure I didn't mess something up and make it 'private.' Nope, everything looks good from here. Can't figure out why the info isn't showing up. I've now PM'd two moderators and haven't gotten a response from either. *sniff* At any rate, here is a link to my Bodyspace and the first pic is the new avatar.

http://bodyspace.bodybuilding.com/windsrprk/

I had been off for five weeks because of my eye surgery when I took that pic. A little muffin top...ewww.

[dartol]

Wow, lookin' good! :) Bah, that's not a muffintop, I got a muffintop. LOL
Maybe I can get rid of it one of these days...

Darren

[windsrprk]

Hey Darren, I just realized we're neighbors! How do you like the weather today? Yuck! Maybe we can take our muffin tops and open a bakery. hehe :D

Tuesday: Legs Warmup: 5 minute walk on treadmill

Front Squat: 4 sets/6 reps/45lbs

Leg Curl: 1 set/7 reps/45lbs
3 sets/8 reps/45lbs

Leg Extension: 3 sets/8 reps/60lbs

DB Calf Raise (one leg at a time): 3 sets/10 reps/18lbs
(both legs, same time) 2 sets/20 reps/no weight

Reverse Calf Raises: 3 sets/30reps/no weight

These burned!! Overall, a great leg training session. Yay!

[dartol]

Yucky weather! Looks like it is going to be rainy all week. My grass did need some water though I guess. What part of Houston are you in?

Bakery, just what I need! LOL

Nice leg workout!

Darren

[windsrprk]

I work in the Uptown area and love that part of town! I wish I could afford to live there. Having Memorial Park so close by would be too cool.

Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

DB Shoulder Press - Seated: 3 sets/11 reps/15.5lbs
1 set/8 reps/15.5lbs

Superset:
Lateral Raise: 3 sets/9 reps/8lbs
Bench Dips: 4 sets/6 reps/10lbs in lap

Superset:
Incline Face Forward Rear Delt Raise: 3 sets/11 reps/5lbs
Stability Ball Pike Crunch: 3 sets/10 reps/no weight

Superset:
Overhead Tricep Extension (single arm): 3 sets/6 reps/11.75lbs
1 set/6 reps/11.75lbs right arm only
Hanging Leg Raise (weighted): 3 sets/9 reps/6lbs per leg

I will repeat the reps on the DB Shoulder Press next week to see if I can hit 11 reps on all sets. Will increase the weight on the Incline Face Forward DB Raise. Overall, a good session.

[SR800]

Nice work. Oh and hardly a muffin top.

[dartol]

Yeah Memorial Park is really cool. I don't get up there too often, though I have done some biking there. Mostly road biking around the loop. Nice workout! :)

Darren

[windsrprk]

Nice work. Oh and hardly a muffin top.

Ok we'll call it a mini-muffin top. hehe I finally got an iPod Shuffle so there will be music for those outdoor cardio sessions. The standard iPod headphones will not stay put in my ears so I'll have to go shopping for a different style. Having music will make cardio that much more appealing. The mini-muffin top will be gone before too long!

Darren, as many times as I've gone by Memorial Park, I've actually never done any walking or jogging there. Don't know what I'm waiting on! I will make it a goal to go there after work within the next three weeks.

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 1 set/5 reps/70lbs (warmup set)
4 sets/6 reps/85lbs

I've said it before and I'll say it again. I LOVE DEADLIFTS!!

Pullups - weighted: 2 sets/5 reps/6lb ankle weight on each leg
1 set/4 reps/6lb ankle weight on each leg

DB Row: 3 sets/9 reps/28lbs

Wide-Grip BB Pullover-Across Bench: 3 sets/7 reps/15lbs

I used to do my pullovers on the floor and was up to 35lbs. Now that I'm doing them across a bench, I tested 20lbs to see how it felt. Whoa, felt too heavy! Dropped the weight to 15lbs on the barbell (26lbs total counting bb) and got a really nice stretch on this exercise.

BB Wrist Curls: 4 sets/16 reps/40lbs

Back/forearm training rocked! Our office will be closed on Monday for Memorial Day. If you have a long weekend I hope it is safe and enjoyable! For the UFC fans, go Liddell!!

[dartol]

Ok we'll call it a mini-muffin top. hehe I finally got an iPod Shuffle so there will be music for those outdoor cardio sessions. The standard iPod headphones will not stay put in my ears so I'll have to go shopping for a different style. Having music will make cardio that much more appealing. The mini-muffin top will be gone before too long!

Darren, as many times as I've gone by Memorial Park, I've actually never done any walking or jogging there. Don't know what I'm waiting on! I will make it a goal to go there after work within the next three weeks.



Oh yeah I have to have music with my workouts too! I hate it when I forget to charge my player or something. A few weeks ago my headphones died... does not make for a good workout. LOL

I am sure you will be read of the mini-muffin soon. :)

Yeah you should definately go try out Memorial Park! And before the weather gets uncooperative... spring doesn't last long around here. LOL

Darren

[flyskygirl]

Hey my GF just stoppin in to say Have a Great Weekend! call me if you can :)

Im trying to get myself back over here more to get remotivated!!! Help kick my butt! P L E A S E!! How many more days till L A S VE G A S??? hehe

Oh your new pic looks great! looking fit n firm my friend!

Tish :)

[windsrprk]

The weather was so bad on Saturday and it sure turned around today. Very nice outside! I don't usually do cardio before breakfast, nor do I post my cardio in my journal. Haha...did (doing) both! The standard iPod headphones will not stay put in my ears so I bought a pair of behind-the-neck ones from Best Buy. They are great and passed the jogging test with flying colors! I went two miles with the dog (mostly walking), dropped him off at the house, and went two more miles (50/50 mix of walking and jogging). Having music for outdoor cardio makes a WORLD of difference!!

I signed up for Salsa dancing lessons and they begin on June 7th. Should be interesting! Might not count as cardio until I hit the advanced level but it will be fun nonetheless.

Tish, I'll give you a call today! :)

[Daimozz]

just checking out ur journal..........great stuff.......sounds like u have had some awesome improvements.......awesome........hope u enjoyed ur weekend

[windsrprk]

Thanks Daimozz! Sadly, the weather hasn't been so good (yesterday was great!) for Saturday or today. Oh well, I have stuff to work on indoors so rain won't dampen my day!

Today was a great chest/biceps session. I added one more chest exercise (Decline DB Press) and love it! I've had the Ironmaster Superbench for a few months now and don't know what took me so long to add in some decline work. Maybe now I'll get my chest to catch up to my back.

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 3 sets/6 reps/28lbs

Superset:
Incline Fly: 4 sets/10 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/8 reps/25lbs

Superset:
Dips: 3 sets/8 reps/no weight
Incline DB Curl: 3 sets/8 reps/14.25lbs

Decline DB Press: 1 set/12 reps/18lbs
2 sets/12 reps/20.5lbs

I wasn't sure what weight to use on the final exercise. 12 reps was easy at 18lbs. Increased the weight and found that by the last set, 12 reps was getting hard. Next week I will do all three sets at 12 reps and 20.5lbs before increasing the weight and reducing the reps.

I increased the reps by 2 over last week's routine on the incline fly, reverse-grip bb curl, and the incline db curl. I felt like my strength was coming back and sure enough, the entire training session went great!

[windsrprk]

Tuesday: Legs Warmup: 5 minute walk on treadmill

Front Squat: 4 sets/7 reps/45lbs

I'm going to work the front squat like the deadlift and use a 5-8 rep range. Next week I'll take it to 50lbs and 5 reps and the following week take it to 55lbs and 5 reps. Gotta get back to where I was from several weeks ago.

Leg Curl: 4 sets/9 reps/45lbs

Leg Extension - Single Drop: 3 sets that each went like this...
8 reps/60lbs then immediately drop to 50lbs/7 reps

DB Calf Raise (one leg at a time): 3 sets/11 reps/18lbs
(both legs, same time) 2 sets/22 reps/no weight

Reverse Calf Raises: 3 sets/20 reps/exercise band across toes

To add resistance to the reverse calf raises, I took an exercise tube and placed it under the calf block so I could hook my toes under it. I got the same burn with just 20 reps that I was getting with 30 reps and no weight.

I want to put SLDL's back into my routine without dropping any current exercise. Thus, I will get up 10 minutes earlier to fit this in. I love SLDL's!

[Daimozz]

i love stdl's if i do them right.....if i don't i hurt..... lol nice routines there....great stuff..... have fun......

[SR800]

Nice work with the front squats, good plan.

[windsrprk]

i love stdl's if i do them right.....if i don't i hurt....

Take your time and always do them right! :) I dropped them for awhile because I feel my entire backside is much stronger than my frontside. But ya know what? I love them, I miss them, and I want them back!

Blake, I will see how it goes keeping the front squat in a 5-8 rep range. I have the feeling I will like this much better!

Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

DB Shoulder Press - Seated: 3 sets/11 reps/15.5lbs
1 set/10 reps/15.5lbs

Once again, I will repeat the reps on this one next week. I am determined to hit 11 reps on that last set!

Superset:
Lateral Raise: 3 sets/10 reps/8lbs
Bench Dips: 4 sets/7 reps/10lbs in lap

Superset:
Incline Face Forward Rear Delt Raise: 3 sets/6 reps/8lbs
Stability Ball Pike Crunch: 3 sets/6 reps/no weight

I was doing the pike crunch by having my hands on my bench, feet on the ball (like an elevated plank position), and using my abs/bending my knees to draw the ball toward me. This didn't seem hard enough so I changed it today. Now my hands are on the floor, feet on the ball, legs remain straight and my body forms a V as I use my abs to pull the ball towards me. Turns out my ball is too big to do this well. I need to find another ab exercise. Might just go back to doing weighted crunches on the ball.

Superset:
Overhead Tricep Extension (single arm): 3 sets/7 reps/11.75lbs
1 set/7 reps/11.75lbs right arm only
Hanging Leg Raise (weighted): 3 sets/10 reps/6lbs per leg

I had plans to go to Memorial Park after work yesterday...and then it poured!! I'll give the track a day to dry out (provided it doesn't rain today) and see about giving it a shot on Friday. This sure has been a soggy year so far!

[Daimozz]

nice workout pretty intense stuff!!!!!nothing like runnin in the mud and getting ur ass spotted lol:P

[dartol]

I had plans to go to Memorial Park after work yesterday...and then it poured!! I'll give the track a day to dry out (provided it doesn't rain today) and see about giving it a shot on Friday. This sure has been a soggy year so far!

Yeah, this rain needs to give us a break around here! Looks great this morning, but 30% chance of thunderstorms again after 1:00. :(

Have a good day! :)

Darren

[windsrprk]

nice workout pretty intense stuff!!!!!nothing like runnin in the mud and getting ur ass spotted lol:P

I used to work with horses full-time when I was younger. I know all about mud, rain, being dirty, not to mention getting dumped off a horse, stepped on, kicked...I could go on! hehe A little mud doesn't bother me. Its just that my running shoes are new and look so clean and pretty. I'd like them to stay that way for just a bit longer before I really do 'em in! ;)

Hey Darren, how 'bout that weather today? It was great! Hopefully Memorial Park dried out because I'd like to give the track a shot tomorrow after work. Crossing fingers tomorrow's weather is a repeat of today.

[dartol]

Oh yeah much better! I was going to take the day off and go kayak fishing around Galveston, but my fishing buddy had to bail on me... gave up and went to work. :(

I still might go tomorrow though! Hopefully the weather will hold out through the weekend. :)

Darren

[windsrprk]

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/7 reps/85lbs

Deadlifts rocked! :) With the weight of the bar, the total weight is 100.5lbs. One of my short term goals is to deadlift my bodyweight (115lbs) and a long term goal is to deadlift 135lbs. I'll hit the short term goal within several weeks. Yay!

Pullups - weighted: 1 set/5 reps/6lb ankle weight on each leg
1 set/4 reps/6lb ankle weight on each leg
1 set/5 reps/6lb ankle weight on each leg

Did not make any gains on the pullup but was pleased to not have lost ground.

DB Row: 3 sets/10 reps/28lbs

Wide-Grip BB Pullover-Across Bench: 3 sets/8 reps/15lbs

BB Wrist Curls: 4 sets/17 reps/40lbs

The DB Row and Pullover both went very well. Next week I will increase the weight on the wrist curls to 45lbs and drop to 10reps.

Hey Darren, sorry to hear your buddy bailed on you for today. I hear the weather is supposed to be sunny and low 90's for the weekend. Don't forget your sunscreen!

[SR800]

At a certain point the only way to make improvements with pullups is to change things up, and start again. i.e., try pausing and squeezing at top, or slow up and down, or pause at the bottom fully extended, legs bent but no movement etc, once you have gone a few sessions with no progress change it up again, by the time you get back to your original technique you will be able to make progress again (but not for long). Oh you can also get a belt and really pile on the weight and do negative hangs.

[windsrprk]

At a certain point the only way to make improvements with pullups is to change things up, and start again. i.e., try pausing and squeezing at top, or slow up and down, or pause at the bottom fully extended, legs bent but no movement etc, once you have gone a few sessions with no progress change it up again, by the time you get back to your original technique you will be able to make progress again (but not for long). Oh you can also get a belt and really pile on the weight and do negative hangs.

Thanks Blake! You always provide useful feedback and I greatly appreciate it! I like the belt idea. Since I don't have one yet I'll have to go another route. If I don't make progress with additional reps next week then I'll work on negatives. The uppermost third of the rep is where I get stuck so that is where I'll go slowest on the negatives.

I got back from Memorial Park a short time ago. I LOVED IT!!! I'm definitely hooked on going there now to do cardio. Saw one guy who had a bodybuilder body to die for. Saw a set of awesome quads on another guy and haha, he caught me looking and grinned. Nothing like awesome scenery to go along with the walk/jog. ;)

[windsrprk]

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 3 sets/7 reps/28lbs

Superset:
Incline Fly: 4 sets/11 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/9 reps/25lbs

Oh my, chest was shaking during last two sets of flyes!

Superset:
Dips: 3 sets/9 reps/no weight
Incline DB Curl: 2 sets/9 reps/14.25lbs
1 set/8 reps/14.25lbs

I will repeat the reps on the incline db curl next week to complete 9 reps on all sets.

Decline DB Press: 3 sets/12 reps/20.5lbs

Even though I did not hit all reps on the incline db curl I still consider this a great session. I am also happy to see that the fullness to my shoulders has come back after the layoff. They were looking flat towards the end of the layoff period. They're baaack!! :D

[windsrprk]

Blake or Darren, may I ask one of you to do a favor for me please? I just found out that my pm's aren't working so I suspect that the ones I sent two moderators over two weeks ago were never received. Would one of you be willing to report my avatar/stats/signature problem to a moderator? I would greatly appreciate it! :)

[Daimozz]

nice workouts nice numbers hardstuff keep it up!!

[dartol]

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 3 sets/7 reps/28lbs

Superset:
Incline Fly: 4 sets/11 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/9 reps/25lbs

Oh my, chest was shaking during last two sets of flyes!

Superset:
Dips: 3 sets/9 reps/no weight
Incline DB Curl: 2 sets/9 reps/14.25lbs
1 set/8 reps/14.25lbs

I will repeat the reps on the incline db curl next week to complete 9 reps on all sets.

Decline DB Press: 3 sets/12 reps/20.5lbs

Even though I did not hit all reps on the incline db curl I still consider this a great session. I am also happy to see that the fullness to my shoulders has come back after the layoff. They were looking flat towards the end of the layoff period. They're baaack!! :D

Cool! Sounds like a great workout when things are shaking. LOL More pics soon? :D


Blake or Darren, may I ask one of you to do a favor for me please? I just found out that my pm's aren't working so I suspect that the ones I sent two moderators over two weeks ago were never received. Would one of you be willing to report my avatar/stats/signature problem to a moderator? I would greatly appreciate it! :)

Uh oh, yeah sure I can do that. :)

Darren

[windsrprk]

Thanks for dropping by guys! Darren, if you report the problem to a moderator and the problem gets fixed then I'll post a new pic every day for a week. Deal? :)

Since my followup appointment for my eyes is tomorrow morning, I'll be doing my leg training tomorrow after work. SLDL's are back and I can't wait!!

[SR800]

I just sent Chi Town a PM, asked him to contact you through your journal since the pm's are not working.

[windsrprk]

Thank you SO MUCH Blake! *hugs* :)

[windsrprk]

I'm a little late posting tonight's leg training since the season finale of The Shield was on. What a great finale too! Even better than that was the leg training...it totally kicked major ass!!

Tuesday: Legs Warmup: 5 minute walk on treadmill

Front Squat: 4 sets/5 reps/50lbs

Next week is 55lbs and 5 reps for the front squat. This will have me back at my pre-eye surgery weight. The front squat felt sooo good!

Leg Curl: 4 sets/10 reps/45lbs

Leg Extension - Single Drop: 4 sets that each went like this...
8 reps/60lbs then immediately drop to 50lbs/7 reps

Instead of increasing the weight here I decided to add another set. Felt good!

DB Calf Raise (one leg at a time): 3 sets/12 reps/18lbs
(both legs, same time) 2 sets/24 reps/no weight

I normally rest between the last weighted set and the first unweighted set. Tonight I went into the first unweighted set right away and whoa, my calves were burning! Had to rest-pause to get through the final set.

Reverse Calf Raises: 3 sets/25 reps/exercise band across toes

The first set of reverse calf raises felt pretty simple. The second and third sets were immediately so much harder! Got through both by doing rest-pause and my tibs were quite angry with me!

SLDL: 4 sets/10 reps/80lbs

These were so awesome!! I looked back in my old journal to see where I left off on the SLDL and decided to just repeat the sets and reps from that time. Lower the weight and reduce the reps? Huh? Not on this one! Total weight including the standard bar = 100.5lbs. Woohoo!!

Dance class starts on Thursday evening. The soreness should be setting in right about the time the class starts. Ha! ;)

[SR800]

Chi Town sent me a pm that he has forwarded the information to the administrators. Have fun with dance. Oh and Darren must have beat me to it since he said he had already been contacted and forwarded that info.

[windsrprk]

Thank you Blake and thank you Darren! Hopefully the mystery will be solved soon. Guess its time to get fresh batteries for the camera.

[windsrprk]

Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

DB Shoulder Press - Seated: 4 sets/11 reps/15.5lbs

Yippee!! Finally got 11 reps on all four sets.

Superset:
Lateral Raise: 3 sets/11 reps/8lbs
Bench Dips: 4 sets/8 reps/10lbs in lap

Superset:
Incline Face Forward Rear Delt Raise: 3 sets/7 reps/8lbs
Ball Crunch: 3 sets/10 reps/15lbs held to chest

Superset:
Overhead Tricep Extension (single arm): 3 sets/8 reps/11.75lbs
1 set/8 reps/11.75lbs right arm only
Hanging Leg Raise (weighted): 3 sets/11 reps/6lbs per leg

Great session!

[windsrprk]

Salsa class was fun! The balls of my feet are sore. At least it didn't affect this morning's training.

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/8 reps/85lbs

Next week the deadlift will go to 95lbs. Yippee!

Pullups - weighted: 1 set/7 reps/6lb ankle weight on each leg
1 set/6 reps/6lb ankle weight on each leg
1 set/5 reps/6lb ankle weight on each leg

Pullups were great!

DB Row: 3 sets/6 reps/29.25lbs

Wide-Grip BB Pullover-Across Bench: 3 sets/9 reps/15lbs

BB Wrist Curls: 4 sets/10 reps/45lbs

Gonna hit Memorial Park after work. The track there is addicting!

[SR800]

Pullups - weighted: 1 set/7 reps/6lb ankle weight on each leg
1 set/6 reps/6lb ankle weight on each leg
1 set/5 reps/6lb ankle weight on each leg

Pullups were great!



Very impressive!

[Daimozz]

very nice very strong workouts

[dartol]

I'm a little late posting tonight's leg training since the season finale of The Shield was on. What a great finale too! Even better than that was the leg training...it totally kicked major ass!!

Dance class starts on Thursday evening. The soreness should be setting in right about the time the class starts. Ha! ;)

The Shield is awesome! I have watched it since the beginning. I sure didn't see that ending coming though. Surprisingly, no one important died. LOL

Dance class too? Wow, you're a busy girl! :)

Yep, I sent that to Chi Town... funny he didn't message me back though. LOL

Darren

[windsrprk]

So Darren, do you watch Nip/Tuck too? I love that show!

Went to Memorial Park on Friday after work. There are two outdoor pullup stations there. When I came to the first one I did eight pullups. When I approached the second one I busted out seven chin-ups. Not too bad considering the back work done that morning.

Got the August issue of Oxygen on Saturday and whoa! Cover model Kristal Richardson is stunning!! Sure would like to see my shoulders look like hers. She has an impeccable physique. Just have to keep training!

[dartol]

So Darren, do you watch Nip/Tuck too? I love that show!

Went to Memorial Park on Friday after work. There are two outdoor pullup stations there. When I came to the first one I did eight pullups. When I approached the second one I busted out seven chin-ups. Not too bad considering the back work done that morning.

Got the August issue of Oxygen on Saturday and whoa! Cover model Kristal Richardson is stunning!! Sure would like to see my shoulders look like hers. She has an impeccable physique. Just have to keep training!

Ummm yeah I do! Or did until it ended. :(

Awesome on the pullups! :)

Darren

[windsrprk]

Nip/Tuck will be back on this fall. I can't wait to see how the show pans out since they moved their practice to California. Since both docs are now single this should be interesting!

DB Press: 3 sets/8 reps/28lbs Wow, these felt good!

Superset:
Incline Fly: 4 sets/12 reps/18lbs
Reverse-grip Barbell Curl: 3 sets/10 reps/25lbs

Superset:
Dips: 3 sets/10 reps/no weight
Incline DB Curl: 3 sets/9 reps/14.25lbs

Next week the incline db curl will be traded for concentration curls.

Decline DB Press: 3 sets/6 reps/23lbs

Overall, a good session. I won't consider it a great session because even though I got through all sets of the reverse-grip bb curl, they felt pretty hard this morning. It was my grip that was failing and this bothered me. Oh well, its done and I have faith next week will be better.

[Hibiscus09]

Nice workouts!! :) One of the golf holes on Cassique's course is called "Nip/Tuck" and it always makes me think of that show. :p

Happy Monday!

[dartol]

Nip/Tuck will be back on this fall. I can't wait to see how the show pans out since they moved their practice to California. Since both docs are now single this should be interesting!


Wait, what was that bit about them getting old and the kids growing up... I didn't know it was coming back. I do remember the California thing though... humm, now I am confused. LOL

And the Sopranos! :cry: Time to drop HBO... LOL

At least Rescue Me is about to come back on! :)

Not that we get to watch much TV around here... with a 2 1/2 year old in the house. LOL We get to watch one show off TIVO every night after she goes to bed and that is about it. At least you can watch an hour show in about 40 minutes like that! LOL

Do you watch Boston Legal too?

Darren

[windsrprk]

Hey Hibby, I didn't even know they named holes on golf courses! :o

Darren, that episode of Nip/Tuck where they were old and the kids were grown was the only bad episode of the entire series. At the time it aired I told one of my coworkers that if she hadn't watched it yet she could miss it and it wouldn't be a loss. She told me later that she wound up fast-forwarding through most of the episode. It was so horrible!

Sean got divorced from his wife and she and the kids wound up moving to live with her mom. Since Matt married Kimber there is apparently no chance she'll ever wind up with Christian. So both of them are single and with the move to California, have clean slates to start off a new practice.

I don't have HBO (cable bill is high enough!) and didn't get into watching Rescue Me, although I have seen a few episodes. Never seen Boston Legal. A huge favorite, The Closer, returns in a week. Yahoo!! I understand what you mean about tv time. While I have it on for background noise I don't get to sit and watch due to being busy with other things. Weekends are good for catching up, and napping! hehe

[windsrprk]

Tuesday: Legs Warmup: 5 minute walk on treadmill

Front Squat: 4 sets/5 reps/55lbs

Leg Curl: 4 sets/11 reps/45lbs

Leg Extension - Single Drop: 4 sets that each went like this...
9 reps/60lbs then immediately drop to 50lbs/8 reps

DB Calf Raise (one leg at a time): 3 sets/13 reps/18lbs
(both legs, same time) 2 sets/26 reps/no weight

Reverse Calf Raises: 3 sets/28 reps/exercise band across toes

SLDL: 4 sets/11 reps/80lbs

This session left me feeling energized and glad it was over all at the same time! Will reduce the weight on the db calf raise because today I got stuck too early. I can see getting stuck during the last 2-3 reps but uh, today I got stuck halfway through. So I'll see what happens when using 15.5lbs. Everything else went extremely well. :)

[windsrprk]

Thursday: Shoulders/Triceps/Abs Warmup: 5 minute walk on treadmill

DB Shoulder Press - Seated: 2 sets/12 reps/15.5lbs
2 sets/9 reps/15.5lbs

How can a set of shoulders look decent and be so weak? Argh! First two sets were great and then like a gassed UFC fighter, they quit on me during sets three and four. I will be on a mission to hit 12 reps on all four sets.

Superset:
Lying Lateral Raise: 3 sets/11 reps/10.5lbs
Bench Dips: 4 sets/9 reps/10lbs in lap

Went back to the lying lateral raise and picked up where I left off. I really like that exercise.

Superset:
Incline Face Forward Rear Delt Raise: 3 sets/8 reps/8lbs
Ball Crunch: 3 sets/12 reps/15lbs held to chest

Superset:
Overhead Tricep Extension (single arm): 3 sets/9 reps/11.75lbs
1 set/9 reps/11.75lbs right arm only
Incline Leg Raise: 3 sets/10 reps/no weight

The incline leg raise is new to me. I find it funny that I can do weighted hanging leg raises but couldn't get my hips off the bench on the incline leg raise! I will work on the ROM on progressive weeks as opposed to increasing the reps. Overall, a good training session.

[SR800]

That avatar is working now :eek:. My God, if I weren't married......:o

[windsrprk]

Hehe Blake, you make me laugh! I did promise I would post a new pic every day for a week if you guys reported the problem and got my ID fixed. I will load another new pic very shortly.

[joed]

PICS??? I knew my ears were itching for some reason.

[dartol]

Hehe Blake, you make me laugh! I did promise I would post a new pic every day for a week if you guys reported the problem and got my ID fixed. I will load another new pic very shortly.

Excellent! I am glad the got it fixed. Even more glad when it brings more pictures! :) Lookin good!

Darren

[windsrprk]

PICS??? I knew my ears were itching for some reason.

Joe, I was laughing when I read your post, which caused one of my birds to start laughing, and this made me laugh some more, so he kept laughing too. A never-ending cycle! hehe

Darren, the pics are my way of thanking you and Blake. THANK YOU!! :)

[windsrprk]

Friday: Back, Forearms Warmup: 5 minute walk on treadmill

Deadlift: 4 sets/5 reps/95lbs

Ok folks, if you add in the weight of the bar the deadlift is at 110.5lbs. Just 2.5lbs shy of body weight - yay!!

Pullups - weighted: 1 set/8 reps/6lb ankle weight on each leg
1 set/6 reps/6lb ankle weight on each leg
1 set/5 reps/6lb ankle weight on each leg

Gained one rep on the pullups. This is great, especially considering the deadlift went up in weight this week.

DB Row: 3 sets/7 reps/29.25lbs

Wide-Grip BB Pullover-Across Bench: 3 sets/10 reps/15lbs

I'm going to take the pullover to 20lbs next week.

BB Wrist Curls: 4 sets/12 reps/45lbs

The wrist curl flowed so smoothly and left the forearms with a great pump!

If the rain holds off I'll go to Memorial Park after work this evening. Hope you all have a great weekend and Happy Father's Day to my dad friends!

[windsrprk]

Went to Memorial Park after work since the rain cleared and the weather turned nice. I wanted to go two times around (total of 6 miles) so I walked the first lap at a fast pace. Once I hit the second lap I started jogging and it felt so easy. This was surprising to me because my jogging pretty much sucks and I'm usually good for no more than half a mile. You should've seen the grin on my face when I completed the entire 3-mile loop at a jog! This is a personal best -- yahoo!!!

[SR800]

Great work on those deads, yes every pound counts, never forget the bar, if you are really close and use gloves, weigh those too. Now for the "shorts" avatar. That is the best one yet. Poor Jessica Simpson, you "own" her in that shot! :D

[windsrprk]

Thanks Blake! Now if only I rivaled Jessica as far as the face is concerned. :o
I put up my mug for today's avatar. Sadly, I'm one of those people that look better in person than I do in pics. I have faith that this will change once I get a chin implant since it will bring my face into better balance. I'm aiming to have the surgery done in April 2008 and after that I will strongly consider competing next year! Will have to figure out what to do with the hair since its uh, a mess.

I will put the shorts pic back up on Thursday unless you decide you like tomorrow's pic even more. :D

[windsrprk]

Monday: Chest/Biceps Warmup: 5 minute walk on treadmill

DB Press: 3 sets/9 reps/28lbs Just like last week, these felt really good!

Superset:
Incline Fly: 4 sets/7 reps/19.25lbs
Reverse-grip Barbell Curl: 3 sets/11 reps/25lbs

There were no issues with grip on the bb curl. With the increase in weight on the flyes I realize the need for another pair of 2.5lb plates.

Superset:
Dips: 3 sets/11 reps/no weight
Concentration Curl: 3 sets/7 reps/15.5lbs

Decline DB Press: 3 sets/7 reps/23lbs

Had a nice pump in the chest upon completion of training. Great session!

[dartol]

Oh I like the red boots avi, very hot! :)

And the Daisy Dukes!!! :D

I missed the face one, dang! Sorry I have not been on much in the last week.

Darren

[windsrprk]

Haha...you didn't miss much by missing the face pic! ;) Really, I can't take a good photograph of my face. After one day of being up I was happy to delete that pic! There are two more days of new pics coming, thanks to you and Blake. I'll let you in now that they are more shots of the red... :D

Have a great day!

[Daimozz]

nice workout wind.......... nice red suit too;) are u mrs claus?

[windsrprk]

Tuesday: Legs Warmup: 5 minute walk on treadmill

Front Squat: 4 sets/6 reps/55lbs

Leg Curl: 4 sets/12 reps/45lbs

Leg Extension - Single Drop: 4 sets that each went like this...
10 reps/60lbs then immediately drop to 50lbs/9 reps

DB Calf Raise (one leg at a time): 2 sets/14 reps/15.5lbs
1 set/11 reps/15.5lbs
(both legs, same time) 2 sets/28 reps/no weight

Reverse Calf Raises: 3 sets/30 reps/exercise band across toes

SLDL: 4 sets/12 reps/80lbs

The higher reps on the hamstring work proved to be brutal! Glutes and hammies were shaking by the time I got halfway through the third set of SLDLs. Also, my calves quit on me during the third set of raises so I will repeat those reps next week. The reverse calf raise went very, very well and next week I will use a thicker band to increase the intensity. I feel like my quads are ready for more so the double drop will return on the leg extension. It is my all-time favorite exercise so I can't wait! :D

[windsrprk]

Hmm...I'm not a cold weather person so no, not Mrs. Claus. If I had blue and gold in the mix I would go for a version of Wonder Woman. ;) I'm on my Ironmaster bench in that pic. I love that bench!

[Daimozz]

now theres a nice vision 'wonder woman' :P i take it u work out at home then?

[windsrprk]

Yes, I train at home. I have my eye on competing in figure in the spring of 2009 and while I will need to enlist the help of a trainer, I would like to continue training at home. I don't believe that a person needs a ton of fancy equipment to build a great body and I'm on a quest to prove this!

[Daimozz]

u don't but its still none the less expensive ........ weights needed over 300 lbs for myself shortly needs a box station incline bench and a few other items this would add up quickly for myself...and the extra room is a factor

[windsrprk]

You should see the space I'm training in now...its pretty small! My current living situation is a roof over my head and that's the only good thing. I'm working so hard to clear off my debts and buy my own house (another 2 years at least...sigh). I have plans to make an entire room a home gym. The day I have the space to buy a power rack will be a great day!