BrandyTKO - Competition Prep

[BrandyTKO]

Legs day was one of those days where I didn't want to go to the gym, but I did anyway. Had to say to myself "do you ever regret going to the gym?" my answer is always "no". Did fairly well with all my exercises too, so, yes, now I'm glad I went.

- One-legged Leg Press -140 x 12 x 12 x 12; 150 x 12, 160 x 10 (did an extra set here at 160 just to see if I could do it, YES!, pulled a muscle during one of the earlier sets in my abs, didn't really feel it at the time, but later in the day and all day yesterday and today, ouch. Feels like a stitch, but its getting better....be careful out there kids!)

- Smith Squats - 120 x 8 x 8 x 8; 110 x 11 (well I tried, 120 is really hard for me, can't imagine what its like to get into the 200's that I see on some posts here, wow!)

- Lying Leg Curl - (my legs don't lie!!! This hurts!) 60 x 12 x 8 x 9 x 7;

- Leg Extension - 90 x 12 x 12 x 12 x 12 (o.k. now I've squeaked out 90 for 4 full sets of 12, I should be moving up on this, but man that was really burning and I was really sweating and pushing it....o.k. I'll try to go up one next time, but I'm not making any promises...just glad I'm out of using 60# that I was stuck at for so long)

- Barbell Stiff Leg Deadlift - 70# x 12 x 12; 80# x 8 x 10 (yeah, on this one I'm SUPPOSED to not bend my knees, so I did well, don't bug me about it. Why is it I can do only 8 one set and then 10 the following, you'd think that would be going lower with each set...or maybe the body takes a minute to adjust to the new load and then accepts that new level of punishment).

- Standing Heel Raise - 180# x 20 x 15 x 12 x 10 (this one burns pretty good on the first set, but could possibly go higher next time)

- Seated Heel Raise - 120# x 20 x 15 x 12 x 10 (also burning and cramping on the first set, but could go higher next time, part of the problem with this is that it is supersetted right after the standing raises, so my calves are already screaming at me by the time I hit this exercise...gonna give it a try at heavier weight next time anyway. Prepare for pain!).

Geez this all looks so masochistic doesn't it?

Later!
Brandy

[BrandyTKO]

OOOPS!

An apology to my son (he's 20, yeah I'm ancient, bite me)...I did kickboxing for 2 years until I injured my hamstring last March, its still not 100%, but I learned alot, got stronger, lost a ton of weight and still love the sport. I've tried to go back to a few classes, but things just aren't working for me physically in the martial arts department right now. So I'll concentrate on prepping for the competition and then look at getting back to MMA after that.

Anyway, all of my sons (I have 3, no girls) think this martial arts thing their mother does is peachy keen and although I've invited them to come to a class with me, none of them have taken me up on it. They still like to throw punches at me and see if I can block them, which I can. We have some pretty interesting events in the kitchen at my house, he, hee.

On Saturday night (no we don't have regular Saturday Fight Nites at home) my 20 year old was on me throwing punches (he doesn't really try to hit me, just sees if I'm fast enough to block him), so I blocked several of them and thought, why am I doing all the defending, I'll surprise him and see if he can block one of mine.....well....SMACK! was the sound I heard when I made contact with his chin. Although I barely touched him, it made a pretty good sound, my knuckle hurt and he looked pretty surprised (you should have seen the surprised look in eyes on that face, he, hee). I thought he saw it coming, thought he'd duck or block, but nope, I nailed him. I didn't knock him over, just tapped him a bit on the front of his chin. He was fine and a good sport about it. I've never made contact with anyone's face or any other part for that matter without pads, I felt terrible. It surprised the heck out of both of us. Needless to say sparring session ended. Mother spent the rest of the night apologizing and worrying about him and he just wanted to not talk about it because as he put it, "its kind of rubbing it in". Still.....Sorry, son.

Well when you have 3 big sons in the house ya gotta let 'em know who's boss. ;D

[ninjinja]

Originally Posted by BrandyTKO

OOOPS!

An apology to my son (he's 20, yeah I'm ancient, bite me)...I did kickboxing for 2 years until I injured my hamstring last March, its still not 100%, but I learned alot, got stronger, lost a ton of weight and still love the sport. I've tried to go back to a few classes, but things just aren't working for me physically in the martial arts department right now. So I'll concentrate on prepping for the competition and then look at getting back to MMA after that.

Anyway, all of my sons (I have 3, no girls) think this martial arts thing their mother does is peachy keen and although I've invited them to come to a class with me, none of them have taken me up on it. They still like to throw punches at me and see if I can block them, which I can. We have some pretty interesting events in the kitchen at my house, he, hee.

On Saturday night (no we don't have regular Saturday Fight Nites at home) my 20 year old was on me throwing punches (he doesn't really try to hit me, just sees if I'm fast enough to block him), so I blocked several of them and thought, why am I doing all the defending, I'll surprise him and see if he can block one of mine.....well....SMACK! was the sound I heard when I made contact with his chin. Although I barely touched him, it made a pretty good sound, my knuckle hurt and he looked pretty surprised (you should have seen the surprised look in eyes on that face, he, hee). I thought he saw it coming, thought he'd duck or block, but nope, I nailed him. I didn't knock him over, just tapped him a bit on the front of his chin. He was fine and a good sport about it. I've never made contact with anyone's face or any other part for that matter without pads, I felt terrible. It surprised the heck out of both of us. Needless to say sparring session ended. Mother spent the rest of the night apologizing and worrying about him and he just wanted to not talk about it because as he put it, "its kind of rubbing it in". Still.....Sorry, son.

Well when you have 3 big sons in the house ya gotta let 'em know who's boss. ;D

Lol not only do you " rub it in" you post it for all to read!!! LOL

[atjohan23]

to Brandy TKO
I just read that you were thinking about doing the march show! Is the that one in vancouver washington? I was thinking about entering myself for my first show.. Its just in the back of my mind right now though but all week Ive been hitting it hard in the gym its been great just for some extra motivation knowing i might be doin the competition in march. good luck to ya girl and maybe ill see ya there.

I havent been on this site in a while either so im catching up on some old messages.. (its been like 9 months since i logged on)

-Alex Johansen
personal trainer in seattle.

[BrandyTKO]

Originally Posted by atjohan23

to Brandy TKO
I just read that you were thinking about doing the march show! Is the that one in vancouver washington? I was thinking about entering myself for my first show.. Its just in the back of my mind right now though but all week Ive been hitting it hard in the gym its been great just for some extra motivation knowing i might be doin the competition in march. good luck to ya girl and maybe ill see ya there.

I havent been on this site in a while either so im catching up on some old messages.. (its been like 9 months since i logged on)

-Alex Johansen
personal trainer in seattle.

No, supposed to be a FAME show here in March in Vancouver, B.C. (Canada). It's not posted up on the FAME site yet, but my PT says its held here EVERY year, although I don't see it in their schedule yet, if not, I'll find another one. Yeah, gotta luv that it gives you focus and motivation. Had to take it to an all new level or things were going to get stale. Best of luck to you!

[BrandyTKO]

Originally Posted by ninjinja

Lol not only do you " rub it in" you post it for all to read!!! LOL

Ha, ha, yeah a bit more rubbing in I suppose, but it was pretty funny. In my house when someone gets hurt in some goofy way like that, its hysterical! I still feel bad though....

[BrandyTKO]

Injuries Old and New:

I'm so excited, its not a big deal really, but for me its good news. I took a run on a treadmill yesterday for 20 minutes!!! This is great because in the past few months I have been unable to because of the hamstring tear, my leg really told me about it even after only a minute. Today...my leg feels fine! The muscle is a little tight, but I'm used to that, and keep on stretching it to get it back to where it was before it was injured, my range of motion with the leg is better too. Anyway this also opens a few new doors in cardio activity that I can do outside of the gym, like go for a run in my neighbourhood or on some of the nearby trails.

If you have been sedentary for a few years like I was and then tried to start up some cardio activity you will recall how hard it is to do without really struggling for air. When I first started running on a treadmill I had already been doing months of cardio on other machines and had started kickboxing. I remember being really excited about getting up to 7 minutes running on a treadmill before my lungs felt like they were going to explode. I haven't been doing as much cardio in the past few months because of this hamstring tear, had to quit kickboxing for a time, and other cardio machines were a no-no for several weeks so I concentrated on bodybuilding. Since I have started working with my PT I have been doing HIIT sessions after most workouts. So I was also surprised yesterday to find that the whole treadmill run at 5.5 mph (I know, not super fast, but it was my first time back, I'll get faster) I wasn't gasping for air, not even phased, barely breaking a sweat, just a steady breathing. I guess all the HIIT I have been doing has upped my respitory stamina as well. Was planning on doing 1 hour cardio sessions a couple days a week and I think now that this will definitely be manageable. Not sure I will run the whole 1 hour as my knees might start to ache (one is a little bit today), which has always been a deterrent for me taking up running altogether, but I think I'm good for at least 30 or 40 minutes and then on to some other activity, even if it is fast walking.

From one recovering injury into a new injury.....I think I pulled a muscle in my abs on the weekend when I had a heavy one-legged leg press and it sort of got away from me initially. I panicked and pushed the weight up with the one leg instead of getting my other leg into action to save the strain and felt a pull in my abs. It has been sore for a few days now, was throbbing a fair bit over night the first day or two, I started to think it was an intestinal matter, but yesterday at the gym told me otherwise as I felt it pull a bit on some exercises, darn it. Its one of those deep ab muscles so I can't really even ice it. Feels almost gone today though, phew, I think I got off lucky.

On the other hand....I was doing incline chest presses yesterday and trying to get two 30# DB's up and that darned left arm of mine wasn't cooperating, I almost had it up and was concentrating on the left, but not the right when I lost control of the right arm which was above my head. The weight went across the top of my head and down to the left side pulling my arm with it before I dropped it from shoulder height to the ground. Definitely was feeling pain and pulling in my right shoulder, chest and down my arm to my elbow for the rest of the day. Its a little stiff now, but not unmanageable, not sure where to ice because I'm not sure what is injured. Anyway, after a night's sleep it feels alot better. A little tight in the front shoulder, but I think some stretching will help. I managed to finally get the weights up and do my sets, there was alot of under my breath swearing on that one. Not to mention looking like a complete dweeb in the gym.

I ran into my brother in law yesterday. He's very athletic, always has been. He's in off season training for downhill ski racing and part of that is riding his bicycle ALOT! Last week he was going down a local street here which is steep and winding at the bottom when a car switched lanes quickly beside him and he was forced to go off the road or hit the car. He is scraped and bruised all over, soft tissue injuries, no broken bones, thankfully. I can see in his face he's really upset and depressed about it because he knows he's got at least 3 months where he can do nothing towards his training now, but wait for his injuries to heal. I just felt really badly for him and anyone that has just had an injury, its a long road ahead and the healing process seems like its forever. It gets really frustrating.

I hope everyone recovering from injuries has fast and successful healing and that you are getting what you want out of your training.

Work hard, play safe (well, at least we try).

[BrandyTKO]

Surprisingly not feeling any pain today from minor self inflicted injuries this week. Just good ole DOMs...which I don't mind.....the chest day journal below is where I hurt my shoulder. It was my third exercise of the day and I just carried on in some pain, but not unbearable. I have cut down to 3 sets of everything to see if I can get my workouts done faster (well, duh, yeah that's working...) and to still have time to fit in the cardio. Maybe less is more.

Chest Day:

- Decline Crunch - 3 sets of 25

- Pull Overs - 25# x 20 for 3 sets

- Badly performed Incline Chest Press - 25# X 12, 25 x 12, 30# x 12 (did a 15# warm up set on this as this exercise always seems to give me trouble getting that left shoulder to raise the DB, my first set I attempted to use 30# but totally lost the form, dropped the weight and injured my right shoulder in the process, now I'm ANGRY before I attempt to do a first serious set with a lower weight at 25#, cursing at self under breath and by the way OWWW! Leave your humility at the gym door, people.)

- Bench Press - 30# x 12 x 10 x 10; 35# x 9 x 8 (Shoulder hurting now on this and elbow too, but persevered anyway....when I first tried this exercise I used 40#, somewhere along the line, either fear of dropping the barbell or just fatigue I have had to lower this. I did two extra sets at a higher weight of 35# and managed it fairly well, PROGRESS, YES! and still OW with more cursing!)

- Chest on Fly Machine - 80 x 12 x 10 x 8 (really hurting on BOTH shoulders now, usually the pain is exclusively a left shoulder thing, starting to worry now that I've really done some damage)

- Toe Touch Crunches with DB - 25# x 20 for 3 sets (o.k. lets forget about the shoulder / chest / elbow pain for a moment and work something else, give it a rest)

- DB Flat Chest Press - 30# x 26 for one set only (this is my "just because" to prove to myself that I CAN lift 30# DB's and for lots of reps and that my shoulder isn't really injured at all....is it....NAH...I can suck it up, work through the pain....hey, seriously I think its going to be o.k. I can still pump out 26 of these)

I really like the incline chest press and always want to challenge myself on this and do more weight. This is an exercise though that has caused me quite a bit of problems trying to get the weight up in the air on the first raise. I know the technique, but that left shoulder doesn't always do what I want it to. I am always surprised though that I can do so much more weight at the end of my exercise routines, i.e., the Flat DB Chest Press that I do last. That one isn't a part of my assigned exercises, but for some reason my body feels stronger at the end of the session so I give it a try just to see where I can take it. I think perhaps I should try to do the Incline Chest Presses at the end of my routine next time and see if perhaps the muscles are more "awake". I tried the warm up set before the exercise, but that didn't work out so well now, did it?

On a good note, as mentioned in a previous entry, I did a 20 min treadmill run afterwards for cardio and it all worked out very well indeed! The day is not a total failure, some progress and small victories....they help keep me motivated at least.

Well....for me cursing at myself is a part of working out...all fun, huh?


Brandy

[BrandyTKO]

Chest day was on Sept 1/09 (as if anyone cares, LOL) just clarifying so you don't think I'm a nutter and did the following exercise the same day....

Shoulders & Triceps day (Sept 2/09)

Surprisingly the shoulder is not as sore as I thought it would be, though I was questioning whether it was wise to work it after hurting it yesterday, but later in the day it felt pretty good, so off I go to the gym for a few more shoulder tortures....

Lets start with some light stuff, shall we.......

- Front DB Raise - 12# x 12 x 12 x 12 (in the ladies only area of the gym where they have 12# and 8# weights that I need today....why is that woman using 2# db's on bent over rows over there....what's that gonna do???? ....just keep it to yourself ....focus ...focus... don't look at her ....oh, this is why I hate the ladies only area....yes...12# and 8# weights I need are here....just do your stuff and get outta here)

- Lateral Raise - 12# x 12 x 12 x 12 (last two reps on 2nd and 3rd set hurt both shoulders on this, still left is weaker)

- Rear Deltoid Raise Lying on Bench - 8# x 15 x 15 x 15 (8# seems the perfect weight for this now)

- DB Shrug - 30# x 12 x 12 x 12 (that woman over there is looking at me like I'm some kinda freak...yeah, that's me...get back to you 2# DB's)

- Oblique Crunches with Leg Raise - 1 x 25; 1 x 15 1 x 15 each side ( I goofed up and did 25 on each side the first set, oh well, its all work huh?)

O.K. outta the girly gym, quickly....into the serious area....

- Unassisted Dips - 13, 8, 8 (normally I can do 15 in the first set, but today my tri's hurt before I even got to the gym....esp my newly injured right arm)

- Pushdown with V-Bar - 60# x 12, 70# x 8 x 8

- 1 arm Pushdown with rope - 20# x 8 x 8 (only able to do 6 on right for both sets); 20# x 10 (only able to do 8 on right)

20 minutes on elliptical on "Hill" setting, stretch and outta there, esp that weird ladies section....I'm gonna go in there and hide all the 2 and 5# DB's...he, heee.....

Shoulders day after chest day is always really difficult as shoulders are incorporated in alot of the chest workouts....I find I'm pretty sore already heading into the shoulder exercises, this day was no exception. I am thrilled to report though that today (Sept 3/09) I feel pretty normal in the right arm/shoulder after pulling it. I got off lucky.

Brandy

[nic902]

Hey girl! I'm happy to see you're still getting things done...and even getting in the cardio!!! Take care of yourself and dont let those injuries slow ya down!

[BrandyTKO]

Originally Posted by nic902

Hey girl! I'm happy to see you're still getting things done...and even getting in the cardio!!! Take care of yourself and dont let those injuries slow ya down!

Thanks so much! Yesterday was a "rest" day so I did a run outside, which was a nice change. I ran for 30 minutes...the road is always more difficult to run than an indoor treadmill and there are lots of hills in my route, so even though it was not the 1 hour I was aiming for, its was a good challenge and a start. I'll get to 1 hour soon enough. No knee pain today either!

[nic902]

Running outside is definitely different than a treadmill...but I love sprinting on the track outside, such a killer workout

[BrandyTKO]

Originally Posted by nic902

Running outside is definitely different than a treadmill...but I love sprinting on the track outside, such a killer workout

Yeah, I usually do the treadmill on an incline (before injury) and vary it higher or lower, but its still nothing compared with hitting the road. Completely different workout in my books. When I feel more healed I want to try sprints. I hear they build up a nice booty too!

[BrandyTKO]

Back Day:

I posted this in my blog today, but my tri's were sore as hell before I even hit the gym for shoulders/tri's day and then yesterday was back day and my hams and glutes hurt today...WTF?

Back Day:

- Hammerstrength Pulldowns - 120# x 12 x 12 x 12 (might up the weight on this next time)

- Biceps on Preacher Curl Machine - 40# x 8 x 5; 35# x 10 and 15# x 6 x 6 (for left, should have done negatives on this for a few more reps, NEXT time!)

- Lats Pulldowns - 100# x 12 x 12; 110# x 6; 100# x 8

- Reverse Crunch - 20 reps x 3 sets

- Back Extensions - 15 reps x 3 sets

- Captains Chair Leg Raises - 20 reps x 3 sets (hanging for 10, 8, 8 reps, resting on for arms for remainder - still trying to do more hanging around the gym )

- Dead Lift with Bent Knees (Barbell) - 80# x 12 x 12; 70# x 12 (had to lighten the weight on this from last week, really felt this one, was sweating and puffing after each set...I think this is why my hams, glutes hurt today. Its supposed to be for the lower back with lots of bending of knees and standing up, but as much as I bent my knees lower, I still feel it in my hams and glutes more than lower back, guess I have to talk to PT about my form on this)

- Bent Over Rows with Barbell - 60# x 12 x 12; 50# x 12 (I think we should be allowed to add in the weight of that f**king bar as well, its 25 lbs, doesn't that count for something?)

- Cable Curls with Straight Bar - 50# x 9 x 6; 45# x 10 (I saw this one on the bottom of the sheet and thought....oh man, I'm knackered I thought I was done....might try to do the bicep stuff early on. I really want to add a bit more to them)

I tried to do some pullups at the end of everything and considering I was completely wiped out I wasn't expecting much....well, not much happened, I did 2....@%*#!!!! Gotta give em a try at the start of my day, or on the bar in the doorway at home. Pullups!!! I'll get you....one of these days.....RRRRR!

20 min on elliptical at Hill setting, extra long stretching session and home.

Have a lovely long weekend everyone, get some training in.

Brandy

[ninjinja]

Originally Posted by BrandyTKO

Injuries Old and New:

I'm so excited, its not a big deal really, but for me its good news. I took a run on a treadmill yesterday for 20 minutes!!! This is great because in the past few months I have been unable to because of the hamstring tear, my leg really told me about it even after only a minute. Today...my leg feels fine! The muscle is a little tight, but I'm used to that, and keep on stretching it to get it back to where it was before it was injured, my range of motion with the leg is better too. Anyway this also opens a few new doors in cardio activity that I can do outside of the gym, like go for a run in my neighbourhood or on some of the nearby trails.

If you have been sedentary for a few years like I was and then tried to start up some cardio activity you will recall how hard it is to do without really struggling for air. When I first started running on a treadmill I had already been doing months of cardio on other machines and had started kickboxing. I remember being really excited about getting up to 7 minutes running on a treadmill before my lungs felt like they were going to explode. I haven't been doing as much cardio in the past few months because of this hamstring tear, had to quit kickboxing for a time, and other cardio machines were a no-no for several weeks so I concentrated on bodybuilding. Since I have started working with my PT I have been doing HIIT sessions after most workouts. So I was also surprised yesterday to find that the whole treadmill run at 5.5 mph (I know, not super fast, but it was my first time back, I'll get faster) I wasn't gasping for air, not even phased, barely breaking a sweat, just a steady breathing. I guess all the HIIT I have been doing has upped my respitory stamina as well. Was planning on doing 1 hour cardio sessions a couple days a week and I think now that this will definitely be manageable. Not sure I will run the whole 1 hour as my knees might start to ache (one is a little bit today), which has always been a deterrent for me taking up running altogether, but I think I'm good for at least 30 or 40 minutes and then on to some other activity, even if it is fast walking.

From one recovering injury into a new injury.....I think I pulled a muscle in my abs on the weekend when I had a heavy one-legged leg press and it sort of got away from me initially. I panicked and pushed the weight up with the one leg instead of getting my other leg into action to save the strain and felt a pull in my abs. It has been sore for a few days now, was throbbing a fair bit over night the first day or two, I started to think it was an intestinal matter, but yesterday at the gym told me otherwise as I felt it pull a bit on some exercises, darn it. Its one of those deep ab muscles so I can't really even ice it. Feels almost gone today though, phew, I think I got off lucky.

On the other hand....I was doing incline chest presses yesterday and trying to get two 30# DB's up and that darned left arm of mine wasn't cooperating, I almost had it up and was concentrating on the left, but not the right when I lost control of the right arm which was above my head. The weight went across the top of my head and down to the left side pulling my arm with it before I dropped it from shoulder height to the ground. Definitely was feeling pain and pulling in my right shoulder, chest and down my arm to my elbow for the rest of the day. Its a little stiff now, but not unmanageable, not sure where to ice because I'm not sure what is injured. Anyway, after a night's sleep it feels alot better. A little tight in the front shoulder, but I think some stretching will help. I managed to finally get the weights up and do my sets, there was alot of under my breath swearing on that one. Not to mention looking like a complete dweeb in the gym.

I ran into my brother in law yesterday. He's very athletic, always has been. He's in off season training for downhill ski racing and part of that is riding his bicycle ALOT! Last week he was going down a local street here which is steep and winding at the bottom when a car switched lanes quickly beside him and he was forced to go off the road or hit the car. He is scraped and bruised all over, soft tissue injuries, no broken bones, thankfully. I can see in his face he's really upset and depressed about it because he knows he's got at least 3 months where he can do nothing towards his training now, but wait for his injuries to heal. I just felt really badly for him and anyone that has just had an injury, its a long road ahead and the healing process seems like its forever. It gets really frustrating.

I hope everyone recovering from injuries has fast and successful healing and that you are getting what you want out of your training.

Work hard, play safe (well, at least we try).

Good to see your not skipping the cardio anymore!!! good for you!~

Originally Posted by BrandyTKO

Back Day:

I posted this in my blog today, but my tri's were sore as hell before I even hit the gym for shoulders/tri's day and then yesterday was back day and my hams and glutes hurt today...WTF?

Back Day:

- Hammerstrength Pulldowns - 120# x 12 x 12 x 12 (might up the weight on this next time)

- Biceps on Preacher Curl Machine - 40# x 8 x 5; 35# x 10 and 15# x 6 x 6 (for left, should have done negatives on this for a few more reps, NEXT time!)

- Lats Pulldowns - 100# x 12 x 12; 110# x 6; 100# x 8

- Reverse Crunch - 20 reps x 3 sets

- Back Extensions - 15 reps x 3 sets

- Captains Chair Leg Raises - 20 reps x 3 sets (hanging for 10, 8, 8 reps, resting on for arms for remainder - still trying to do more hanging around the gym )

- Dead Lift with Bent Knees (Barbell) - 80# x 12 x 12; 70# x 12 (had to lighten the weight on this from last week, really felt this one, was sweating and puffing after each set...I think this is why my hams, glutes hurt today. Its supposed to be for the lower back with lots of bending of knees and standing up, but as much as I bent my knees lower, I still feel it in my hams and glutes more than lower back, guess I have to talk to PT about my form on this)

- Bent Over Rows with Barbell - 60# x 12 x 12; 50# x 12 (I think we should be allowed to add in the weight of that f**king bar as well, its 25 lbs, doesn't that count for something?)

- Cable Curls with Straight Bar - 50# x 9 x 6; 45# x 10 (I saw this one on the bottom of the sheet and thought....oh man, I'm knackered I thought I was done....might try to do the bicep stuff early on. I really want to add a bit more to them)

I tried to do some pullups at the end of everything and considering I was completely wiped out I wasn't expecting much....well, not much happened, I did 2....@%*#!!!! Gotta give em a try at the start of my day, or on the bar in the doorway at home. Pullups!!! I'll get you....one of these days.....RRRRR!

20 min on elliptical at Hill setting, extra long stretching session and home.

Have a lovely long weekend everyone, get some training in.

Brandy

Add the weight of the bar your pushing it!

[BrandyTKO]

Originally Posted by ninjinja

Good to see your not skipping the cardio anymore!!! good for you!~



Add the weight of the bar your pushing it!

Yeah, as much as I'm not crazy about cardio, I really need to get more of it in. Shortening the workouts to 3 sets of everything has made more time for that, plus trying to add in a bit on off days.

So you think I should add the weight of the bar? I think so too, my PT would disagree. Same with bench press, the bar weighs 45 lbs and then I'm adding 35 on top of that, I think I should call it 80 lbs, but my PT says only add what you put on the bar.

[BrandyTKO]

Legs Day:

Do you ever find that you are working hard with the training, and it really seems difficult and then at the end of your training session, when you are just about done all of your exercises you feel like you can lift more than you did at the beginning of it all, stronger, muscles more awake, more cooperative. Hard to explain....anyway, it was one of those days.

- One-legged Leg press - 160# x 12 x 12 x12 (yeah I did 3 sets of 12 but they were HARD!)

- Smith Squats - 120# x 12 x 12 x 12 (EXTRA hard!!!)

- Leg Extensions - 90# X 12, 100# x 11 x 9 (Yay! Up another 10#)

- Lying Leg Curls - 60# x 12 x 9 x 8 (I feel like I'm never going to get heavier on this one, that darn hamstring is searing hot with this one. So of course I follow it with Dead Lifts)

- Stiff Leg Dead Lifts - 80# x 12 x 12 x 12 (not sure if I should go lighter on this one, it takes everything I have not to lose form on it)

- Standing Heel Raise - 130# x 20, 15 12 10 (Wow this seemed super easy today...DAG NAM IT...no wonder. I usually do it at 180#, IDIOT!!!)

- Seated Heel Raise - 135# x 20 x 15 x 12 x 10 (THERE!!! add another 15# to that one just to make up for the F*&k up on the last one!!!)

- Standing Heel Raise - 195# x 12 x 10 x 8 x 9 (NO I'm NOT done with this one, I'm doin' it again and I'm doing it higher just to prove my point...feeling strong now!!! Love that I can lift this much with my toes....he, heee!!!!)

At this point I was feeling strong and could have done a few more sets of a whole bunch of stuff....what's with that???

20 mins on elliptical with Hill setting, stretching and enjoying the last few hours of summer. Back to school starts tomorrow

Hope Y'all had a great long weekend!!!!

Brandy

[BrandyTKO]

Oh I'm soooo sore today. Felt I was getting flabby there for a few days, but that seems to be gone, I think I was holding water, girls are just "lucky" that way. My scale is up a bit I'm sitting at 136 lbs now, was holding at 133 for awhile. I don't feel flabby at all, ooohhh yeah some people are going to say how can you feel 3 lbs, well I can. My body feels like a rock all over though, rock hard quads, shoulders, tris, glutes, calves, you name it, except for that little layer of ab flab, which I think is leaner, but not by much.

Some days I think I am not gaining muscle at all, I feel as though I have lost some definition in my shoulders and bi's, but other days I catch a glimpse of myself in the mirror and am surprised at what I see. I should record progress pics here I suppose, but I'm lazy about taking my own pics.

Yesterday was chest day and I was really looking forward to it, its my favorite. I think I'm getting somewhere on it at least, as far as lifting heavier goes. Hopefully it will show later on. That is an area that just seems lean to me, but not all that built up.

Chest Day:

That incline DB chest press that I dropped the weight on last time was not going to get me today, so I did another exercise first, then a warm up set on the chest press.

- Pullovers on Bench - 30# x 12 x 12 x12 (i think this hits my tri's more than my chest, as much as I try to concentrate on it hitting the chest, my tris feel it more)

- Incline DB Chest Press - 30# x 12 x 12 x 11 (getting really good at the technique to get these weights up, last set I had some difficulty on that, but some sweetie in the gym came to the rescue and spotted me on it, thanks mystery man)

- Bench Press - 30# x 12, 35# x 12, 40# x 9 x 12 (WOO HOOO! Feelin' strong today!!!)

- Flat Chest Press - 30# x 23 and 30# x 25 (this is the one that isn't in my exercises, but I do it anyway, did the first set here and then the second set at the end of all my exercises, the last thing. Do you think maybe I can give 35#'s a try next time.....yeah, I think so too!)

- Toe Touches with DB - 25# x 20 x 20 x 20 (for abs - starting to be easier, but the weight still makes my neck and shoulder ache, not sure I want to go up on it)

- Decline Crunch - 25 x 3 sets (getting better at this, really feeling it hit the upper abs)

- Chest Fly on machine - 80# x 12, 85# x 12 x 8 (you really work hard on a set when some cute guy wants to work in with you on the machine )

20 minutes HIIT on elliptical (Hill setting), stretching and off, good thing, the gym was starting to get packed!!!

Brandy

[nic902]

I have days where my lifts improve WHILE I'm training...I think its just the muscles being warmed up/pumped up, adreneline ect.. But, I dont really care what it is...I love it

I can totally feel 'water' weight or even when my weight is changing...I think I'm just that intune with my body, I notice every little thing. It's great that you know your body so well!

Keep it going!!!

[BrandyTKO]

Originally Posted by nic902

I have days where my lifts improve WHILE I'm training...I think its just the muscles being warmed up/pumped up, adreneline ect.. But, I dont really care what it is...I love it

I can totally feel 'water' weight or even when my weight is changing...I think I'm just that intune with my body, I notice every little thing. It's great that you know your body so well!

Keep it going!!!

I just wish the lift improvements would happen a little earlier on in the workout. There are some days though where I am strong right away...other days it takes some time to catch up to what my mind wants my body to do. Do you ever do some exercises all over again just to see what you can do once your body has decided to warm up? I wish I had that much time in the gym, I'd do the whole workout again on those days, but then I suppose your ATP stores are pretty much used up and the whole thing is pretty pointless. Best to leave some energy for the cardio.

[BrandyTKO]

You know yesterday when I said I didn't think I could feel much muscle in my chest...well after today's workout my upper chest muscle was loudly telling me it was there for the rest of the day. Yep they're in there, they're building up, they're hurting.

O.k. because the 8# and 12# DB's I need are in the ladies only area of my gym I go there and do most of my exercises on Shoulders/Tri's day. I always get a bit of a kick out of it, because I practically have to dust off the 25's and 30's I don't think anyone ever uses them, seriously. I get some funny looks when I do though. In the other areas of the gym where there are guys working out, everyone is waiting to use the same weights, no one looks at me like I'm She-Hulk, maybe a few looks from guys because alot of girls don't use much above 15 or 20 lbs, but in the ladies only area, I think some of the girls leave the free weights area when I'm in there because they feel funny groaning over their 5 lb bi curls. Maybe its all in my imagination (which is very active most of the time, BTW...he, heee), but it happens to me alot. I look around and suddenly everyone is gone. I'm the freak in the ladies' gym I guess. I like the solitude.

- DB Military Press - 30# x 8 x 7; 25# x 10 (I think this is where my chest decided to tell me it had muscles and they were very much alive and well, hit the shoulders pretty good, but after chest day the day before, I still feel it there too)

- Lateral Raises - 12# x 12 x 12 x 12 (sounds like I should go up on this but my shoulder and elbows were really hurting, why the elbows I wonder?)

- Front Raises - 12# X 12 x 12 x 12 (elbows again....hurting)

- DB Shrug - 30# x 12 x 12 x 12 (...whatever...not my favorite)

- Rear Deltoid Raise Lying Face Down on Bench - 8# x 15 x 15 x 15 (not helping with the stiff neck problem, so I'm not raising the weight on this one yet)

Off to the other gym area where they have the other equip I need.....

- Oblique Crunches with Leg Raise - 15 x 3 sets each side (hurts so good)

- Tricep Dips (unassisted) - 15, 9, 11 (tri's felt weaker today, I think that Pullovers exercise on chest day does a number on them)

- One Arm Pushdown with Rope - 20# x 12 x 8 + 15# x 4; 15# x 12

- Pushdown with V-Bar - 70# x 11 x 6 + 60# x 6; 60# x 8 (tri's completely tuckered out now, but lots of definition going on, they feel huge at the end of this. I can barely put my arms down to my sides, I swear!)

Getting together with my PT next week. I've been at this set of routines for about 5 weeks now. He said we would be doing a complete overhaul of all exercises next, I wonder what that will entail. Always love a change!

20 min HIIT on elliptical, stretch and done! It's a short week, gotta love that!

Later boys and girls!

Brandy

[KurtyJ99]

Damn, inspiring journal Brandy.

Keep trucking mother trucker.

[BrandyTKO]

Originally Posted by KurtyJ99

Damn, inspiring journal Brandy.

Keep trucking mother trucker.

Thanks so much!

[BrandyTKO]

Its hot outside today, hit the gym early, gotta get outside to play....enjoy the sun while it lasts....love the warm weather

Back Day:

Mixed things up a bit today, started with bi's instead of back.

- Bi Curls on Preacher Bench - 40# x 12; 45# x 6 x 5 + 40# x 4 (well I tried with the 45's); plus.....20# DB Curl for left x 6 (negatives) and 15# DB for left x 6 (that arms tuckered out now)

- Hammerstrength (Hi to Low) - 120# x 12 x 12; 130# x 10 (up another 10# on the last set)

- Barbell Deadlifts (bent knees) - 70# x 12 x 12 x 12 (gonna have to stick with this weight again or I'll lose form) - this weight does not include the bar which is 25# (are you supposed to count that...I'm taking a vote on it.....)

- Bent Over Rows (Barbell) - 60# x 12 x 12 x 12 - not including 25# barbell (hard, barely squeezing 12 out of the sets)

- Reverse Crunch - 20 reps x 3 sets

- Lats Pull Downs - 100# x 12; 110# x 10, 110# x 6 + 100# x 4 (is this where I strengthen my back to get phenomenally great with pull ups???? If I can pull down my weight can I lift myself in pull ups? Pull ups, pull ups, pull ups....its all about pull ups with me...Oh and abs too....)

- Cable Curl with Straight Bar (for bi's) - 50# x 12 x 10 x 9 (an improvement from last time)

- Back Extensions - 15 reps x 3 sets

- Captain's Chair Leg Raises - 20 reps x 3 sets (hanging for each set at 12, 8 and zero!!! Yeah, you read it right ZERO...that elbow is tweaking again)

Stretch, then home. No cardio at the gym....INSTEAD.....(drum roll)....running outside in the hot sun...some walking and some colossally fun sprints, dang can humans move fast! I'm no cougar.....they call me Cheetah! Take DAT!

High five! Happy weekend (doncha just love short weeks???)!

Brandy

[BrandyTKO]

I love the sprints, haven't done them since my soccer playing days way back in 1422....my ham and gluts are telling me about it though. A little harsh on the recovering ham injury, but I took Saturday off, just went for a walk instead. Had to give myself a little shove to go to the gym for legs day (on Sunday) because of it though, but surprisingly came out strong. All is gooood!

- Leg Press (one-legged) - 160# X 12 X 12; 170# X 12 (up 10# more, does this mean if I use both legs I can press 340#?)

- Smith Squats - 120# x 12 x 12 x 12 (This was really hard last week, today...not so hard. It seemed to be difficult to find small weight increments in the gym today...where are they going...I would have added a bit to this otherwise...next time)

- Lying Leg Curl - 60# x 12 x 9 x 8 (still stuck at 60# on this)

- Leg Extensions - 100# x 12 x 11 x 9 (wow, surprised, I was really fighting with 100 last time and had started out with 90#, this time I used 100# on all sets and got quite a few reps done)

- Stiff legged Dead Lift (Barbell) - 80# x 12 x 12; 90# x 12 (hard for those first two sets, but I didn't lose form so I added a bit for the 3rd set, fighting a bit to keep form on that set but I still managed)

- Standing Heel Raise - 195# x 20, 15, 12, 10 (wow that first set was HARD, but the next 3 were managable and at least a relief that there weren't so many reps to be done)

- Seated Heel Raise - 135# x 14, 20, 15, 12 (I think I should have rested longer before starting this, only got 14 out of the first set instead of the required 20, OUCH! I made up for it in the subsequent set)

Family obligations today, so no time for cardio, lots of stretching though, but man am I still sore today.

Hope everyone had a great weekend.

Brandy

[BrandyTKO]

The Good, The Bad and The Ugly!

So just some interesting things, well interesting to me perhaps, I thought I'd do a comparison of weights I am lifting now compared with what I started out with at the beginning of my work with my PT. Some things have increased a great deal, though there are others that haven't changed as drastically, much to my frustration.

Some of the exercises have been changed over time (eg. doing 1 legged presses instead of 2 legged), but I will compare as close as possible. I am not going to do every exercise here, but must point out that I feel the most significant gains with weight lifted and in visual muscle gain has been in my legs which needed the most work anyway, IMO. All weights are factoring in 12 reps for the most part for 3 or 4 sets. My start date was June 16 09:

The Good:

Bent Over Row (Barbell)
Then: 20#
Now: 60#

Smith Squats
Then 70#
Now 120#

Leg Press
Then 180# (two legs)
Now 160# (one leg)

Leg Extension:
Then: 70#
Now: 100#

Standing Heel Raise:
Then: 100#
Now: 195#

Hammerstrength Pulldown (Started July 30 09)
Then: 90#
Now: 130#

Flat Chest Press
Then: 25# for 12 reps (with dumb bells)
Now: 30# for 24 to 26 reps (with dumb bells)
Now: 40# (barbell bench press, not including the 45# bar)
-----------------------------

The (Not so) Bad:

Bent Knee Dead Lift
Then (June 16 09): 50#
Now (Sept 13 09): 70#

Lats Pulldown (started July 30 09)
Then: 80#
Now: 110#

Tricep Dips
Then: 15 (assisted with 40#)
Now: 15 (unassisted)

Military / Shoulder Press (Dumb Bells - Started Aug 7 09):
Then: 25#
Now: 30#

------------------------------

The UGLY!!!

DB Curls:
Then: 10#
Now: 15# (or 20# using negatives)

Chest on Fly Machine
Then: 60#
Now: 85#

One-Arm Rope Pushdown (triceps)
Then: 15#
Now: 20#

Front and Lateral Raises
Then: 10#
Now: 12#

Lying Leg Curls:
Then: 50#
Now: 60#

Obvious weak points, bi's, shoulders, hams (for the curls at least). Well there you have it, something to ponder and see what needs working on. I still need to get the left arm, shoulder up to par with the right, its not symmetrical. The left bi and shoulder look kind of flat. As much as I add in an extra set for them, its not coming along all that quickly. I'm going to talk to my PT about that and see if perhaps even on non-arm/shoulder days I should add in a few reps. Say, do shoulder on legs day and bi on back day just for the one side).

Brandy

[BrandyTKO]

I was really dragging yesterday, but went to the gym anyway. I seem to be dragging a lot this past week, I'm eating quite a bit so I don't think its a food issue. Anyway, was surprised with the lifts today. Did the usual stuff and without going on and on about all the details today, I'll just summarize it.

Did my chest pullovers first before trying those incline chest presses that always challenge me....the pullovers were kind of the warm up for my muscles. Piece of cake, tried to concentrate to make them hit the chest instead of the triceps, I think that was working.

Then did a warm up set of 20 with 20 lb DB's for the incline chest press. Hit the 30's after that which was good, got the DB's up with no problem in the first and second sets....but all hell broke loose on the third set...I decided to try 35 lb DB's...maybe I didn't rest long enough, maybe the warm up set was too much...maybe doing 2 full sets of 12 killed my muscles for awhile...I couldn't get those 35's up, the right shoulder was more cooperative than the left as usual, but I just couldn't raise it for the initial lift. Ohhh I was cussing like a devil over it and really angry. I had to put the DB's back on the rack, rest awhile and try the 30's again....horror of all horrors....now I couldn't get those up either. The air around me was pretty blue after that and I was starting to get my angry She-Hulk on....No one heard me (I try not to scream out my terse comments), I hope... I decided to move on and try that last set later. D:

Headed over to the bench press. Now I'm starting to worry that I won't be able to lift that either. Took a good rest while I ran around the gym getting a myriad of different plates to make up 40 lbs for the bar. I was thinking maybe I'd have to go with 35 lbs, but for the first set you might as well go big before you burn out the muscles. To my shock the 40's were no problem, got a full set of 12 in, so I added another 5 lbs and got 12, 10 and 8 reps for the next three sets! Maybe next time I can go to 50 lbs and use two 25 lb plates instead of a whole bunch of various sized that add up to 45 lbs, I like simplicity. O.k. I'm happy again!!! Not doing the incline chest press yet though....

Did the fly machine at 85 lbs (an improvement over last time) then a few core exercises, same old same old. I don't have a lot of exercises on chest day so I went back to my incline chest press at 30 lbs and nailed it....did 15 reps (to failure) just to prove a point to myself.

After that I did flat chest press with dumbbells, but I really wanted to go up on this so I hauled out the 35 lb DB's again. Got them up (this is easier to do when, with weights resting on knees, you lock your arms and rock back with the weights to lay flat than to raise the weights by bumping them up with your knees to raise to your shoulders, which is why I have difficulty on the inclines rather than flats) and knocked out one "just because" set of 16, to further prove a point to my chest muscles that things are going MY way! Is 35 lb DB chest press a lot for a girl? Is 45 lb bench (not including 45 lb bar) a lot for a girl? I don't know, maybe not for a bodybuilder, but maybe for the average gym attendee.

Progress, people, its the name of the game!

20 min elliptical on Hill setting, stretch and "Seacrest outta there"!

I AM SO SORE TODAY...on to the gym for shoulders / tri's day!

Oh...here's a little question....which has me scared and eating pretty much protein with a bit of spinach thrown in...I've gained some weight in the past week. I'm up 4 lbs and its not going down...my measurements are up a bit too, but my clothes aren't any tighter except in the quads when I wear my jeans. Do you think the gain is muscle or fat? I can't decide, I don't think I look any flabbier than before, but 3 or 4 lbs who can really visually tell except the scale?

[Roidsmakeyoubig]

i dragg alot

[!CC L-Kewl]

B,
Failure is a good thing!!! When I worked with my PT she ALWAS had an ending drill that I had to do to failure, it means you've really fatigued that muscle group. I won't worry about it. clc.

[Roidsmakeyoubig]

heh