Kimm4's "Outside the Box of Randomness!"

Hello peoples...

This is a new journal for me. I kept a journal on another site, but it's been down for a few days and I don't think that's a good sign...:(

Anyhoo, this is basically to keep track of what I'm doing. I have a tendency to get busy to the point I can't remember what I had breakfast...nevermind a weeks worth of training.

I switch up using 2 different routines every 5 weeks. I do a split routine, focused on the big lifts with a decent amount of isolation work. On the 6th week I change things up using FB, upper/lower push pull type stuff with little isolation work. This works well, giving my joints, tendons, connective tissues a nice break. I can't do non stop split programs...it just doesn't work for me anymore.

I'm working around 2 injuries...a fawked up shoulder and a pulled hamm. It is what it is...

Normally I will post daily workouts, but this is a full recap for this week only.

Mon

OH squats
BB x 10
65 x 8
65 x 7
75 x 6
65 x 10

BB rows
105 x 10
105 x 9
125 x 7 x 2
115 x 9

Incline press machine
120 x 12
135 x 10 x 2
120 x 9
150 x 6

Seated OH press
BB x 10 x 2
65 x 7 x 2
BB x 12


Tues

CGBP
95 x 10
105 x 8
125 x 6
115 x 8
110 x 7

Rack chins
BW x 12
35 lbs x 10 x 2
45 lbs x 7, 6

Goodmorning
105 x 12 x 2
115 x 8
115 x 10
125 x 6

Alt DB side laterals
30’s x 8
35’s x 8
40’s x 8

Facepulls
110 x 10
130 x 10
120 x 12
140 x 10


Thus

Flat bench DB flys
45’s x 12 x 2
55’s x 10
55’s x 8

HS high grip pulldowns
130 x 10
140 x 7
130 x 11
110 x 15

Chest dips
25 lbs x 10 x 2
35 lbs x 8 x 2

Front BB raise
BB x 10
55 x 8 x 2
BB x 12

DB wrist curls
25’s x 20, 15, 12


Fri

Legs

Front squats (clean grip)
95 x 12
105 x 10
125 x 8
135 x 6
115 x 10

Smith lunge
115 x 12
125 x 10 x 2
135 x 8
115 x 15

Seated calves (drop set)
250 x 12
230 x 12
210 x 15
190 x 12
170 x 15

Single leg press
140 x 8 x 2
120 x 12 x 2

Single leg ext
40 x 12
50 x 8
40 x 12

Have a great weekend beautiful chicas! :D

You are back!!! :D In to lurk!!! I love your posts!

Subbing as well :)

I haven't been on this site for too long (lurked to learn for a while) but I have always admired your posts and no nonsense advice. Glad I can follow along and learn even more! :)

Glad you are back. You are an inspiration!

Good to see you back in here!

In! Lurker, too, appreciate your posts in the forum. :)

Yeah! In! :D

Add me to the list! Impressive!!

Subbing as well :)

How are you doing your rack chins weighted? I'm trying to visualize this but I'm coming up blank.

IN! Mirin' db flys and front squats.

[QUOTE=AprilShowers13;849711513]Subbing as well :)

How are you doing your rack chins weighted? I'm trying to visualize this but I'm coming up blank.[/QUOTE]

This is how I do them. I normally place my feet on a flat/or incline bench...whatever is available at the time.

[youtube]uPrsznpZaNM[/youtube]

Thank you ladies for the warm welcome, much appreciated! :)

Delurking to confess Im gonna lurk ;)

Never thought of weighted rack chins..I'll be adding them in :)

hooyah, subbed :D

[QUOTE=bosgirlin09;849847043]Delurking to confess Im gonna lurk ;)

Never thought of weighted rack chins..I'll be adding them in :)[/QUOTE]

Yay for delurking and lurking! It's nice to be here, I'll have a lot more time to do it myself. ;)

I like doing rack chins. With my shoulder, pullups are causing me too much pain. I switch up between rack chins and supine rows...ok substitutes that somewhat mimic the move.

[QUOTE=wakechica;849864513]hooyah, subbed :D[/QUOTE]

Hooyah right back at ya! :D

It's only Saturday and it's been a long weekend. I cooked a big dinner for hubby and I'm working on trying to finish putting together my home office/Maddi's playroom. The orginal plan was a nice office for Kim, but my grandaughter seems to have taken over the room with all of her toys. :) I'm terrible when it comes to decorating/ home projects. I painted the room over 6 months ago and left it empty with a desk, a tv on the floor and Maddi's toys LOL...

I'll buy one piece of furniture, put it in the room then take my sweet old time before I buy something else. I have 3 toy boxes I like and it will take another 2 weeks before I decide which one I want...I'm awful...:D

[QUOTE=kimm4;849793003]This is how I do them. I normally place my feet on a flat/or incline bench...whatever is available at the time. [/QUOTE]

I shall be lurking too. :)

I do my rack chins with legs straight instead of knees bent...think it makes a diff?

Those weighted rack chins were impressive for the fact you have the balance and grace to do that without bonking yourself in the head with the 45 at some point. :D

[QUOTE=kimm4;849912223]It's only Saturday and it's been a long weekend. I cooked a big dinner for hubby and I'm working on trying to finish putting together my home office/Maddi's playroom. The orginal plan was a nice office for Kim, but my grandaughter seems to have taken over the room with all of her toys. :) I'm terrible when it comes to decorating/ home projects. I painted the room over 6 months ago and left it empty with a desk, a tv on the floor and Maddi's toys LOL...

I'll buy one piece of furniture, put it in the room then take my sweet old time before I buy something else. I have 3 toy boxes I like and it will take another 2 weeks before I decide which one I want...I'm awful...:D[/QUOTE]
Lol reminds me of my "Chinese shelves." Got this nice set of shelves probably 2 yrs ago, couldn't figure out how to put it together and the directions are in some non-English language, so there it sits in pieces 2 yrs later. Every time I go in that room I think man, I could use some shelves in here! :p

Rack chins look sick Kimm :D So glad you're back!

[QUOTE=toodlepip;849948303]I shall be lurking too. :)

I do my rack chins with legs straight instead of knees bent...think it makes a diff?[/QUOTE]

I do supine rows on the floor with my legs out straight. I think the angle might be a bit different, but I could be wrong.

Here's a supine row. Don't mind me giving the bratty teen a nasty look. We were the only 2 people in the gym, I'm taping and he comes over and whacks the bench my camera is on! I mean he only had the entire gym to walk around...:D

[youtube]-5l59KvAYbQ[/youtube]


[QUOTE=thehobbes;849982863]

Lol reminds me of my "Chinese shelves." Got this nice set of shelves probably 2 yrs ago, couldn't figure out how to put it together and the directions are in some non-English language, so there it sits in pieces 2 yrs later. Every time I go in that room I think man, I could use some shelves in here! :p[/QUOTE]

Directions are useless and never seem to be in English anymore. I would have busted all the shelves and thrown them in the rubbish. I got a kids kitchen set a few weeks ago. Directions online said "some assembly required." It came in a millions pieces and there had to be over 100 effin screws. 6 hours later I had to walk away...no joke, I've never had so much trouble putting a toy together. What ever happened to the days with a few pieces that you simply snap together and you're done!

[QUOTE=Echo814;850030783]Rack chins look sick Kimm :D So glad you're back![/QUOTE]

Thank you, nice to be back. :)

In!!

[QUOTE=kimm4;850041943]I do supine rows on the floor with my legs out straight. I think the angle might be a bit different, but I could be wrong.

Here's a supine row. Don't mind me giving the bratty teen a nasty look. We were the only 2 people in the gym, I'm taping and he comes over and whacks the bench my camera is on! I mean he only had the entire gym to walk around...:D[/QUOTE]

Thanks. Nice glare. :)

Think I'll try bending knees next time. I like doing them feet up and I've been using a 15lb plate but it's tricky getting it to stay in place. Bent knees will help.

[QUOTE=ms_mac;850061963]In!![/QUOTE]

Yay! Nice to see you here. :)

[QUOTE=toodlepip;850171183]Thanks. Nice glare. :)

Think I'll try bending knees next time. I like doing them feet up and I've been using a 15lb plate but it's tricky getting it to stay in place. Bent knees will help.[/QUOTE]

Agreed. Everytime I try to do supine rows with plates, they slide down and smash me in the shins & ankle bones LOL! :D



Happy Monday Peeps!

Today was a good one. Everything felt good, went up smooth...hope this is a positive indicator of the rest of my week...fingers crossed.

HS incline bench
110 x 12
130 x 10
140 x 8
160 x 6
90 x 18 (you think I could get 20...oh no...)

Superset:

Lat pulldown
130 x 10
140 x 8
160 x 5
150 x 9
120 x 12

Rope pressdowns
100 x 12
120 x 10
130 x 8
110 x 12

Bradford press
BB x 8 x 2
Military press
65 x 8
75 x 8
85 x 6

Goodmornings
105 x 12 x 2
125 x 10
135 x 10
95 x 12 (nice stretch)

Chinups
6, 6, 5

Have a great night!

I hope your weekend was good Kimm :) Wow, that kid was not cool, he should've been watching where he was going, unless he was staring at the awesomeness of the supine rows you were doing :D

For yesterdays workout you did HS incline bench, what kind of bench is that? I just googled it, I have never seen that machine before. I will look for it when I go gym shopping in Phoenix.

[QUOTE=Echo814;851386043]I hope your weekend was good Kimm :) Wow, that kid was not cool, he should've been watching where he was going, unless he was staring at the awesomeness of the supine rows you were doing :D

For yesterdays workout you did HS incline bench, what kind of bench is that? I just googled it, I have never seen that machine before. I will look for it when I go gym shopping in Phoenix.[/QUOTE]

I had a nice weekend thank you. I hope you did too!

Sorry HS = Hammerstrength plate load equipment. It's always a nice option for people like me who don't use spotters.

The warm weather is finally here. I start feeling more energetic...nothing like coming out of my winter hibernation. :)

BB rows
105 x 10
115 x 10
125 x 8
145 x 4
130 x 6

Superset:

CGBP
95 x 8
105 x 8
115 x 6
110 x 7 (wanted 8 no go)

Facepulls
110 x 12
130 x 10
120 x 12
140 x 8

Superset:

BB curls
65 x 12
75 x 8
85 x 5
75 x 7

DB side laterals
30's x 10 x 2
40's x 8
35's x 10

Seated leg curls (drop set)
150 x 10
140 x 12
130 x 12
120 x 12

Leg press machine (was too lazy to load plates)
250 x 12
260 x 12
300x 10 x 2

Tomorrow is my rest day...looking foward to it! ;)

Holy rows and facepulls! Nice workout.

Yes, I'm soo glad it's getting warm again. I feel so inactive and blah during the winter since I never want to go anywhere!

Wow laterals w/the 30's and 40's + the volume/weight of your leg curls! :eek: mind=blown!

What a workout! Heavy plus good volume... phew... enjoy your rest day!

Coming out of lurk to say I am so glad you have started a journal again on this site - I have learned so much from reading your responses to questions posed in other areas of the forum - can't wait to glean even more info from your journal. And, yes, your new avi is awesome - what a great back!!!

CC

Wow...you lift heavy, girl. My lifts have been stagnant so long...of course I've been dieting forever. Looking forward to my next bulk...especially when I see your workouts :)

[QUOTE=illiniStrive;851489583]Holy rows and facepulls! Nice workout.

Yes, I'm soo glad it's getting warm again. I feel so inactive and blah during the winter since I never want to go anywhere![/QUOTE]

Thank you. I took a peek at your journal earlier and I have no doubt you're gonna rock that program! I'm always blah in the winter, the holidays stress me out...bring on spring! :D

[QUOTE=newbeginning828;851492383]Wow laterals w/the 30's and 40's + the volume/weight of your leg curls! :eek: mind=blown!

What a workout! Heavy plus good volume... phew... enjoy your rest day![/QUOTE]

Just starting to bring some volume back, so far so good! Take care of that shoulder. :)

[QUOTE=Cardioconvert;851556953]Coming out of lurk to say I am so glad you have started a journal again on this site - I have learned so much from reading your responses to questions posed in other areas of the forum - can't wait to glean even more info from your journal. And, yes, your new avi is awesome - what a great back!!!
CC[/QUOTE]

So glad you popped in to say hello. :) Sometimes journaling can be overwhelming to me. Every so often I just need a little break, but it feels good to be back!

[QUOTE=bosgirlin09;851571403]Wow...you lift heavy, girl. My lifts have been stagnant so long...of course I've been dieting forever. Looking forward to my next bulk...especially when I see your workouts :)[/QUOTE]

You've got solid lifts and your numbers are impressive! You have been dieting a long time, so I completely understand. You were doing keto for sometime too and I was thinking "Holy hell, kudos to her!" Keto is not easy and I give props to people who can pull it off...;)

I do get a few heavy lifts here and there. It's weird, sometimes I'll pull off a great lift and then the next week I can't even come close to that number. I was having such a hard time over the summer with my training. I could not recover from my workouts at all. I would hit the gym the next day, still not recovered from my workout from the day before. I wasn't tired or feeling week, but I literally felt like I had DOMS 24/7...it was awful. I went back to the basics, just focused on compounds and scrapped all the isolation work. It's been a good 8 months and I'm finally feeling like the old Kim again. :)

It's the nature of the beast and we go through phases. When you're feeling good, you go all out balls to the walls and run with it for as long as you can. Then you have the times when it's not so easy. Do the best you can to keep the intensity, but scale things back if you have to. :)

Love reading your journal! Your workouts are incredibly inspiring :) You're in building mode now, hey??

Good evening Kimm! Glad to here your weekend was good, mine was as well :)

I agree with Lori, your workouts are so inspiring and I can't wait to put numbers up like that. I remember in your old journal you were mentioning feeling burnt out and you were going back to the simpler compounds, glad to hear it helped :)

[QUOTE=kimm4;851738343]
It's the nature of the beast and we go through phases. When you're feeling good, you go all out balls to the walls and run with it for as long as you can. Then you have the times when it's not so easy. Do the best you can to keep the intensity, but scale things back if you have to. :)[/QUOTE]

^^^ such great advice right here!! Helps to read it. I know this logically, but can still mess with my head. Great workouts WOW! :)

[QUOTE=kimm4;851738343]

It's the nature of the beast and we go through phases. When you're feeling good, you go all out balls to the walls and run with it for as long as you can. Then you have the times when it's not so easy. Do the best you can to keep the intensity, but scale things back if you have to. :)[/QUOTE]

This is really interesting to me. I haven't been training long enough to have experienced any of this, but I'm definitely filing this away for later! :D

[QUOTE=kimm4;849793003]This is how I do them. I normally place my feet on a flat/or incline bench...whatever is available at the time.

[youtube]uPrsznpZaNM[/youtube]
[/QUOTE]

Hey lookie who I found :) Thanks for this ^^^^ tip, Kim. I've always wondered how to do weighted rack chins. I've been tempted to stick a plate in my pants to keep it stationary, but not such a good look ;) Of course, I'd be using the toddler weight not the big girl weight like you :p

[QUOTE=gobbles23;851874983]Love reading your journal! Your workouts are incredibly inspiring :) You're in building mode now, hey??[/QUOTE]

The feeling is mutual and I thank you. I'm not sure what mode I'm in? I'm just enjoying my lifting and having fun!

[QUOTE=Echo814;852330133]Good evening Kimm! Glad to here your weekend was good, mine was as well :)

I agree with Lori, your workouts are so inspiring and I can't wait to put numbers up like that. I remember in your old journal you were mentioning feeling burnt out and you were going back to the simpler compounds, glad to hear it helped :)[/QUOTE]

You're right, it was around the time I stopped journaling. Keep going, your numbers will go up for sure!

[QUOTE=-H-;852465023]^^^ such great advice right here!! Helps to read it. I know this logically, but can still mess with my head. Great workouts WOW! :)[/QUOTE]

[QUOTE=newbeginning828;852590643]This is really interesting to me. I haven't been training long enough to have experienced any of this, but I'm definitely filing this away for later! :D[/QUOTE]

Thanks ladies! It can be frustrating indeed and it will def mess with your mind. You go through up and downs during the journey. But I can honestly look back and say I've had more ups then downs. That's how you keep positive, keep pushing foward no matter what!

[QUOTE=swooshie;852669503]Hey lookie who I found :) Thanks for this ^^^^ tip, Kim. I've always wondered how to do weighted rack chins. I've been tempted to stick a plate in my pants to keep it stationary, but not such a good look ;) Of course, I'd be using the toddler weight not the big girl weight like you :p[/QUOTE]

LOL sticking the plate in your pants. I'm all for it, I'd pay good $$ to see it...whatever works girlie get it!

Happy Thursday lovelys!

I need to start off with a little shout out and thank you. Thank you so much TOM for arriving this morning. Even though the added water retention of 3-4 lbs somewhat turns me into a bloated mess, it makes me feel like fukin Superman in the gym! The extra water always increases my strength and some of my best workouts are during my periods. Embrace the water ladies and use it to your advantage...;)

I did FB on Mon/Tues. Today I did upper body and tomorrow I'll finish up with legs. I look over Mon/Tues workouts/excersises and use today to fill in the blanks for a well rounded week.

Flat bench DB press
50's x 10
60's x 8 x 2 (I've been fighting to get these back and I finally got them!)
55's x 10

Bent over cable rows (rope/underhand grip)
130 x 12
150 x 10
170 x 8
160 x 10

BB upright rows
85 x 10
95 x 8
100 x 6
95 x 9

Single arm pec deck
70 x 10
80 x 8 x 2
75 x 10

CG plank pushups/off the floor (The gym was dead, so I set up a thick pipe across the hooks on the front of the squat rack. Put my feet up on a flat bench behind me.)
20, 15 x 2, 10

DB shrugs
75's x 10
70's x 10
80's x 7
60's x failure

Have a great night! :)

You workouts really are in inspiring! And when I get to the point where I can add weights to BW moves I know where to come for videos! Thanks for sharing:)

Happy Friday, Kim!!!

[QUOTE=pharty;853088553]You workouts really are in inspiring! And when I get to the point where I can add weights to BW moves I know where to come for videos! Thanks for sharing:)
[/QUOTE]

^^ Totally!!
and Benching the 60's. Wowza. :) (I feel like I will Never get past the 30's!!!! Can sometimes do 35's for 2-3 reps. LOL.)
Have a good day!

[QUOTE=pharty;853088553]You workouts really are in inspiring! And when I get to the point where I can add weights to BW moves I know where to come for videos! Thanks for sharing:)

Happy Friday, Kim!!![/QUOTE]

Happy Friday to you, I hope it's wonderful! I don't mind doing vids once in a while when the gym is dead. But I'd much rather get in there and get my stuff done...doing vids tends to throw me off a bit. I enjoy watching everyone else's though. :D

[QUOTE=-H-;853094403]^^ Totally!!
and Benching the 60's. Wowza. :) (I feel like I will Never get past the 30's!!!! Can sometimes do 35's for 2-3 reps. LOL.)
Have a good day![/QUOTE]

Thank you. I've been stuck on those for a good month now. The weight isn't my problem, it's flipping the damn things that's a bitch and I don't use spotters...I'm so stubborn...;)

Finished off my week with legs. I pulled RDL's out of my program a good 3 weeks ago. I've been nursing a pulled hamm/groin and I'm being cautious. I decided to throw in some rack deads to test the waters. I figured it would be a good plan not having to pull from the floor, but still get some decent work in. I did piriformis stretching in between sets.

Rack deads (set up below knee level, standing on 3" block)
155 x 12
175 x 10 x 2
205 x 8
225 x 6
225 x 6

Front squats
115 x 10
115 x 8
135 x 7
135 x 6
125 x 8

Smith lunge
115 x 12 x 2
135 x 8 x 2

Leg ext (w/10 sec holds)
100 x 10
110 x 8
120 x 8 x 2

Pistol squats
6 x 3

Enjoy your weekend ladies!

I love the shout out to TOM! Maybe when I'm leaner the water weight will help :)

Congrats on getting the 60's on flat bench! Once again can't wait to get numbers up like those :D Leg workout looks brutal, I could barely handle front squats with 45lbs, I couldn't imaging 135lb's!

I hope your weekend is awesome. Mine shall be filled with packing, sleeping, eating and training... not in that particular order lol.

So I'm a bit late, but totally in.


Question - for your weight posted on the HS incline - is that per side, or all together?

Nice pistol squats!

Have a great weekend Kim!

[QUOTE=Echo814;853348723]I love the shout out to TOM! Maybe when I'm leaner the water weight will help :)

Congrats on getting the 60's on flat bench! Once again can't wait to get numbers up like those :D Leg workout looks brutal, I could barely handle front squats with 45lbs, I couldn't imaging 135lb's!

I hope your weekend is awesome. Mine shall be filled with packing, sleeping, eating and training... not in that particular order lol.[/QUOTE]

Front squats are hard, but they are my fav quad building exercise for sure! It sounds like a nice weekend planned, no matter what order. :)

[QUOTE=norinicole;853353013]So I'm a bit late, but totally in.


Question - for your weight posted on the HS incline - is that per side, or all together?

Nice pistol squats!

Have a great weekend Kim![/QUOTE]

So glad to see you here, I never see you anymore...:(

Oh my, I could never lift that per side...that would put me in "Beast Status" for sure! :D

[QUOTE=kimm4;853319463]Happy Friday to you, I hope it's wonderful! I don't mind doing vids once in a while when the gym is dead. But I'd much rather get in there and get my stuff done...doing vids tends to throw me off a bit. I enjoy watching everyone else's though. :D
[/QUOTE]

No pressure...lol! I just enjoyed the ones you posted:) I feel weird doing videos so I rarely rarely ever do but I, too, love seeing other people's.

[QUOTE=kimm4;852731253]Flat bench DB press
50's x 10
60's x 8 x 2 (I've been fighting to get these back and I finally got them!)
55's x 10
[/QUOTE]
BOOM - da 60s at 130bw, hellz yeah! :)

[QUOTE=kimm4;853319463]Thank you. I've been stuck on those for a good month now. The weight isn't my problem, it's flipping the damn things that's a bitch and I don't use spotters...I'm so stubborn...;)[/QUOTE]
Ever tried the Power Hooks? I mean assuming you don't nearly take your own head off re-racking them like I did last week, lulz.

[QUOTE=pharty;853675013]No pressure...lol! I just enjoyed the ones you posted:) I feel weird doing videos so I rarely rarely ever do but I, too, love seeing other people's.[/QUOTE]
P - we wanna see a vid of you doing a pull-up!

Wow Kim! You look awesome.

I am so glad you are back. It gives me a great reason to stop by more frequently again.

*missed you tons*

[QUOTE=kimm4;853319463]
Thank you. I've been stuck on those for a good month now. The weight isn't my problem, it's flipping the damn things that's a bitch and I don't use spotters...I'm so stubborn...;)[/QUOTE]

I hear ya. I'm only at 45s for db bp...and probably won't be attempting 50s for quite a bit yet. Prob I have is getting the damn dbs up for incline bench...seems so much trickier. I keep saying I'll get power hooks but haven't yet...and I can't be arsed to try and get a spot...one of these days I'm going to completely brain myself.

[QUOTE=kimm4;853549833]
So glad to see you here, I never see you anymore...:(

Oh my, I could never lift that per side...that would put me in "Beast Status" for sure! :D[/QUOTE]

I lurk for the most part, and hang out in some journals.

Kim, you've already got "Beast Status" :rolleyes:

^ yup, this exactly! You rock! :D awesome workouts!

Thanks so much ladies and happy Monday! I only got a second, I'm getting ready to throw some steaks on for dinner. :)

Good workout today and I was pleased.

Incline DB flys
45's x 12
50's x 10
55's x 8
55's x 9

Superset:

HS single arm low rows
75 x 8 x 2
85 x 8
90 x 6

Facepulls
110 x 12
130 x 10
120 x 12
150 x 7

CGBP
95 x 10
115 x 6 (jumped too quick)
105 x 10
115 x 8

OH squats
65 x 8 x 2
BB x 12 x 2

Plank pushups
20 x 2
12