Kim's Journal here we go...

[IronMaiden1522]

Pretty good WO for being tired.

[kimm4]

Happy Monday! Instead of taking a week off I decided to deload. Kept the weights light, 12-15 rep ranges with little rest in between. We'll see how this works and if I feel I need to take a week off, I can always do it at another time.

Chest

Incline press machine
75 x 15
60 x 15
75 x 15
60 x 15

Flat bench DB press
30's x 15
30's x 15
25's x 15
25's x 15

Pec dec (drop set)
70 x 12
60 x 12
50 x 15
40 x 15

Decline push ups
20, 20, 15

Good little workout. Total time about 30-35 min.

[-Lucifer]

Nice job, Kimmy. High reps really kill your pecs (in a good way).

[punxnotdead309]

Originally Posted by kimm4

Happy Monday! Instead of taking a week off I decided to deload. Kept the weights light, 12-15 rep ranges with little rest in between. We'll see how this works and if I feel I need to take a week off, I can always do it at another time.

Chest

Incline press machine
75 x 15
60 x 15
75 x 15
60 x 15

Flat bench DB press
30's x 15
30's x 15
25's x 15
25's x 15

Pec dec (drop set)
70 x 12
60 x 12
50 x 15
40 x 15

Decline push ups
20, 20, 15

Good little workout. Total time about 30-35 min.

How often do you take a week off?
Great job on the workout, Kimm

[kimm4]

Originally Posted by punxnotdead309

How often do you take a week off?
Great job on the workout, Kimm

It's usually every 10-14 weeks. But I've been feeling pretty good, so I decided to deload for a week instead.

[kimm4]

2nd day of deload...what can I say nothing earth shattering going on in here. The plus side, workouts are quick and I leave the gym feeling refreshed...that's the idea.

Anyhoo

Back/Tris

Pullups 7, 6, 7

Close grip pulldowns
80 x 12
80 x 10
80 x 10

Bent over cable rows
80 x 10 x 3

Close grip bench
60 x 12 x 4

Tri pressdowns
40 x 12 x 3

Overhead cable ext
50 x 12
50 x 15 x 2

Leg lifts
40 x 2

Incline crunch 50 x 2

Workout time 35 min

I'll get to journals tonight!

[-Lucifer]

Deloads are boring. I listen to slow music on my deload days, lol.

[kimm4]

More deload

My sissy leg workout!

Leg ext
70 x 12
70 x 10 x 3

Leg press
160 x 12 x 4

Squats
100 x 12
115 x 10 x 2
125 x 10

Seated leg curls
80 x 12 x 3
80 x 20

Elevated DB lunge
20's x 10 x 4

Standing calves
180 x 15 x 4

I will try to make it journals tonight. My computer never works in the bad weather.

Have a great night!

[punxnotdead309]

Originally Posted by kimm4

I took my husband to dinner last night. Something we hardly ever do because I'm always getting ready for shows LOL!! I normally have steak or chicken...but I was in the mood for something different. So I had lobster tortellini, salad with blue cheese, 1 coors light on draft and 1/2 brownie sundae...I will stay away from the scale for the next 3 days

Today's workout was good stuff. I did a full body circuit, which gives me a break from the heavy lifting. Kept the weights the same and went around 3 times. Total workout about 30 min!


Flat bench flys 30's x 15

Straight arm pressdowns 40 x 15

Overhead DB press 20's x 15

EZ bar curls 20 x 15

Tri kickbacks 12's x 15

Leg ext x 15 (w/20 sec hold)

Seated calf 130 x 15

Seated leg curls 120 x 15

Leg raises 15

20 min steady state cardio

Wow, that cheat sounded mighty appealing. Especially that brownie sundae! I happen to have an incurable case of sweetsaholic :P Mostly chocoholic.

Good job on the workout, Kimm

[vanillabn]

Well to ME that doesn't look like a sissy workout!! But I'm glad your deload is going well. Feeling refreshed is good... hope you have a good night Kim!

[-Lucifer]

Leg days are HAWT!

[aznprincess]

LOL kimm's deload wk is like my kill my self wk!

[punxnotdead309]

Originally Posted by aznprincess

LOL kimm's deload wk is like my kill my self wk!

No doubt!

[erinlee01]

Originally Posted by aznprincess

LOL kimm's deload wk is like my kill my self wk!

I think we all feel that way.

[kimm4]

Deload week is finally over...this makes me a happy woman!!

Shoulders/Traps/Bis

HS overhead press
70 x 12 x 3

Chin ups
12, 10, 8

Upright cable rows (sm bar)
70 x 12 x 3

BB curls
45 x 12 x 3

Face pulls
60 x 10 x 3

Alt DB curls
15's x 15 x 2

DB side lateral raises
20's x 10 x 3

DB wrist curls
15's x 20 x 2

DB shrugs
40's x 15 x 2

Have a great weekend and Happy Halloween!!

[vanillabn]

Yay for deload week being over!! Glad it went so well... great workout today, too! Nice job on the chinups

[punxnotdead309]

Awesome work, Kim!

[demike]

My break is almost over too Kim,

Happy Halloween as well!

[kimm4]

1st week back from deload. This is totally new for me. I normally take a week off, then go back and do a light full body for a week. It was a solid workout. I was not as strong as my normal...but I'm thinking I just need a few days to get back in the groove.

Today I did rpaul's workout (friend from the over 35 forum)...good stuff Rich thank you!!

DB incline press
50's x 10
50's x 10
55's x 10
60's x 8

Flat BB bench
115 x 10
125 x 7
125 x 7
135 x 5

HS incline press
140 x 8
140 x 7
160 x 5

Dips
12
25 lbs x 8
30 lbs x 8

Have a great night!

[blsmith]

I dunno *scratches head* Looks pretty strong from where I'm standing!

Great job Kim!

[erinlee01]

Originally Posted by blsmith

I dunno *scratches head* Looks pretty strong from where I'm standing!

Great job Kim!

^^^ This!

[punxnotdead309]

Agreed!

[-Lucifer]

Strong incline presses. You're giving me a complex.

[demike]

Strong dips Kim!

[egoatdoor]

Originally Posted by kimm4

I was not as strong as my normal...

DB incline press
50's x 10
50's x 10
55's x 10
60's x 8

Not as strong as...?



Those are some pretty awesome lifts.

[kimm4]

Today was back/shoulders. Overall it was a strong workout. I'm having a problem when I do pullups. The past few times I've done them I have pain that runs down my arm. It starts at the lower part of my delt through the upper part of my bicep. I've changed grip width but it's not helping. I think I'm going to start doing these every other week instead of every week.

Pullups
6, 5 7, 7

HS low rows
140 x 7
160 x 5
140 x 8
150 x 6

HS high grip pulldowns
160 x 6
140 x 8
150 x 6
140 x 8

1 arm seated cable rows
70 x 8
80 x 8
70 x 10
80 x 8

Seated bb overhead press
85 x 8
85 x 8
95 x 6
95 x 6
50 x 20 (just felt like it!)

Front alt db raises
30's x 8
25's x 10
35's x 7
25's x 10

DB rear delts (knee on bench)
25's x 10
25's x 10
30's x 8
30's x 6

Shrugs (from HS flat bench)
230 x 12 x 2

Have a great night!

[punxnotdead309]

Those pull downs are awesome. I need to find out how to increase my weight on those. I.ve never been able to no matter what I do.

[-Lucifer]

Strong front raises, Kimmy. Very solid session, indeed.

[kimm4]

Hello peeps and happy hump day! Feeling real good today and hit my legs. The workout was great...I was little pressed for time as I had to meet some friends.

It's been 6 weeks since using Carlman's workout and I've added a solid 1/2" to my legs. I took some measurements last week 1st thing in the morning. I took some again this week same time and the tape don't like...f*** yeah! My legs have solid definition even in the off season so I'm very happy. (Thanks Carl )

Leg ext (drop set)
130 x 8
120 x 10
110 x 10
100 x 9
took a 30 sec break to get some water
then did 80 x 15 more

Leg press
250 x 12
260 x 10
240 x 12
270 x 10
300 x 8

BB squats (These seem to be really hitting my quads. I'm keeping lighter weight with very slow reps...I'm loving these because I never get doms in my quads and now I am)
120 x 15
120 x 15
155 x 10
130 x 12

Seated calves
190 x 12
170 x 12
190 x 12
170 x 12

Seated leg curls
120 x 12
140 x 10
130 x 12
150 x 10

[-Lucifer]

Hai, Kimmy. Great squatting.

How much can you squat, if you did them when you were fresh?