***Gettin' down to business***

[sdb212]

I figured I'd go ahead and post a journal here. This way you guys/gals here can critique and comment also.



Short Goals: right now my main goal is getting my Bench Press 1RM over 100 lbs. Currently it's 95, so a little more mental preparation should do the trick.
I've got my deadlift 1RM to 175. and Squat to 115. But they are always increasing.


I workout as much as I posibly can, which is 3 days per week, sometimes it ends up being 2 days. I'm a full time employee, part time student, full time mommy and wife. So my plate can only handle so much....

I do a push/pull/legs split, but if i'm ever able to do more days per week, I'll change it to a more specific split.

I like to do pyramid sets and keep all reps under 8. Preferrably a rep range like this:
7-8
5-6
3-4
is what i shoot for.

Long Term Goals: I'm entered in a strength competition that ends on March 1, 2008. It's only an e-competition, so we are only posting stats. It's based on what percentage our 5RM's are compared to our bodyweight.

Here goes....

[sdb212]

Push 11/80/7 (dumbbell night)

DB Bench:
25 x 8
30 x 4 (last rep with 15 sec hold, 8 sec negative) bearly go it up that last time
30 x 3

DB OH Press:
15 x 8
20 x 5
25 x 3

Tri Press DN:
50 x 8
60 x 6
70 x 6
80 x 3
(started out too light)

DB Flye:
10 x 8
15 z 5

Push Ups:
BW x 5
BW x 3
(Complete uppper exhaustion)
Static holds:
4 different hand widths @ 0:15 each
at about 1-2" nose off floor.


Cardio:
10 min treadmill
10 mn. elliptical
15 min intense volleyball

Notes: OMG!!! doms hasn't set in yet, but when i finally slow down today,
i'm going to be dreading it!!!

[sdb212]

11/10/07 Legs

I'm really enjoying testing my strenght limits lately. Yet another Squat P.R. today.


Squat:
85 x 8
100 x 5
115 x 4
130 x 1 P.R.!!!

Leg Curl:
45 x 8
60 x 5

Leg Ext. (not done these in a while, took a few sets to get the weight right)
45 x 8
50 x 8
60 x 5
70 x 5

Hypers:
BW x 8
BW x 8

Calf Raise (Standing w/ DB)
40 x 10
45 x 8

Cardio:
15 min volleyball. Couldn't go as intense with practice today since I just got finished with legs, plus my son came to the gym with me today and was on the basketball court too.

Notes:
Really good workout today and I got a few wierd looks when I loaded the bar for squats.

[sdb212]

surprisngly only my hip extensors are sore.

[nockowt1]

Subscribed.

Congrats on the squat pr. I look forward to reading about you doing some amazing stuff with the weights. Good luck.

[bluffcolts]

Subb'd


Nice PR! keep bringing it.

[sdb212]

The basketball court opened at 6:30 lastnight and I really need to work on somethings with volleyball.

I got to the gym about 6:15 or so and did a quick pull workout.

11/12/07

Lat Pull Dn:
70 x 8
80 x 4
90 x 2 (those were tough)

Cable Row:
50 x 10
70 x 6
90 x 1 (too much)
80 x 4

That's pretty much my workout for lastnight. I went to the basketball court to work on my serves for a while. Gosh, I wish I could still serve like I did in high school

Notes: Pretty good quick workout. I saw a woman doing cable rows while I was doing pull dns. It pissed me off. I doubt she has even seen anyone ever use that machine. She wasn't even pulling her arms back, she was only extending at the hips and nearly laying flat on the seat. She said she doesn't normally use the gym equipment, but her toning class had already started and she didn't want to go in late. Oh well, if I see her doing it again, I'll correct her....

[sdb212]

Subscribed.

Congrats on the squat pr. I look forward to reading about you doing some amazing stuff with the weights. Good luck.

Subb'd


Nice PR! keep bringing it.

thanks guys. it's funny how less than a year ago I was squatting 60 lbs.

[sdb212]

11/13/07 Push

Normally i have 1-2 days rest between workouts, but these next 2 weeks i won't be able to. I did Push on Tuesday night after monday's pull workout and 30 min's of volleyball. it sucked tremendously!!


BB Bench Press:
75 x 10
80 x 6
85 x 3

DB OH Press:
10 x 10
15 x 8
20 x 5

Cable Tri Press DN:
60 x 10
70 x 8
80 x 6
90 x 0

Pushups:
BW x 8
BW x 6
BW x 2

I was exhausted but I continued with my volleyball (aka cardio)
Bumps, Serves, Spikes for about 15 minutes.



Ok, here's were the fun starts... my elbow was killing me (right). so i went home and iced it for a while and i'm now taking my anti-inflamatories from where my rotator cuff was hurt a few months ago.
So I'll cut down on the intensity of my volleyball for a couple weeks.

Oh and i believe i've gained 3 pounds in the past month. No complaints tho, measurements are down. My ass is tight and my hammies feel amazing!!

[nockowt1]

Your workout doesn't look that bad. I think some workout is better than no workout.

[nockowt1]

My ass is tight.

This is most important Keep up the good work.

[sdb212]

I wasn't able to get to the gym on Monday night becasue my cousin had a preemie and i went to the hospital to sit with her. she was quite upset... so tonight I did a quick circuit style upper workout.

11/29/07 (Upper)
Circuit style for all 4 exercises

DB Bench Press
20 x 10
25 x 8
30 x 4

Lat Pull dn
70 x 10
80 x 6
80 x 4

OH Press
15 x 10
20 x 7
20 x 4

Cable Row
50 x 10
60 x 8
70 x 8

Pretty decent workout. I did it different that I normally do to conserve time, but it was still pretty tiring.

[bluffcolts]

thanks guys. it's funny how less than a year ago I was squatting 60 lbs.

Nice progress.!

[nockowt1]

Nice workout. I like the fact that you are afraid to do low rep work.

[sdb212]

Nice workout. I like the fact that you are afraid to do low rep work.

low reps have helped me out a ton!! I have hypothyroidism (and no thyroid) so it's helped me add some muscle mass and boost my calorie burning since my metabolism won't fluctuate since I dont make T3 or T4 hormones.

[liftingbuddy1]

Great journal man, lifts are getting better every session!

Mike

[sdb212]

thanks mike.




tomorrow will be legs. my right knee is a little tender, so i'm lowering the weight and raising the reps for this workout.

[nockowt1]

thanks mike.




tomorrow will be legs. my right knee is a little tender, so i'm lowering the weight and raising the reps for this workout.

I think you're allowed a light workout after pushing the weights you do. Hope your knee feels better soon.

[sdb212]

lol. yeah. I'm pretty sure i'm entitled to one light workout atleast once every few weeks.

[sdb212]

12/3/07 (Lower)

I took tonight easy since my right knee is a little tender. Nothing strenious, nothing heavy, just a light quick leg workout to keep the muscles in motion.

All was done circuit style. Then repeated.

DB Lunge: (each side)
5's x 10
5's x 8

Squat:
45 x 10
45 x 8

Leg Curl:
45 x 10
45 x 10

Hypers:
BW+10 x 10
BW +10 x 8

Cardio: volleyball practice for 40 minutes.

[sdb212]

Ok, I think I strained my ACL...

I'm not 100% sure, but it's where the pain is. It doesn't hurt or feel tender until my knee is fully extended supporting my lower leg and foot. And I know it's not my patellar tendon, I'm REAL familliar with mine... I spraned it about a year ago. Damn.. I'm injury prone....

I know how I did it too... when I do my volleyball serves, I step with my left foot when i hit the ball and drag my right foot at the toe.

GRRR!!! And I love playing volleyball too. It's my cardio. it sure beats the treadmill!

[bigkarl]

wow strong journal

[sdb212]

wow strong journal

how are you today?

[bigkarl]

how are you today?

fine and you?

[sdb212]

i'm doing good. just trying to get some work finished up before i take my car to the shop this afternoon.

[sdb212]

well phoey!! i will find out my fate on wednesday. i think it's leaning more toward a partial ACL tear or a tear in my meniscus.

either one is not good.

[nockowt1]

well phoey!! i will find out my fate on wednesday. i think it's leaning more toward a partial ACL tear or a tear in my meniscus.

either one is not good.

I hope it's nothing.

[sdb212]

I hope it's nothing.

as do i. but i'll let you guys know what the doc says.

[sdb212]

Pull workout + leg rehab tonight.

It's gonna feel great to get back in the gym!!

[sdb212]

Not a bad come back at all!

12/17/07 Pull and Knee Rehab


Lat Pull Dn:
80 x 10
90 x 4
90 x 3
100 x 2 PR!!
Supine grip
80 x 4
70 x 6

DB Row
10 x 12
15 x 8
20 x 5 PR!!

BB Biceps Curl
30 x 10
40 x 6
50 x 3 PR!!

Rack Pulls on Smith
Bar + 50 x 11
+60 x 8
+70 x 6


KNEE REHAB
Seated weightless extensions 3x15
box stepups (8" high maybe) 3x10
Lying weightless leg curl 3x15
Static Press for Hammies 1x10 @ 5 sec presses
Walking 2 minutes


Notes: Great workout considering the situation with my knee. I really think it'll be back to being regular in a few weeks. Hopefully anyway. And 3 PR's for this workout, not too shabby.