Ctrainer's Journal/True Story...

[soleuvanathlete]

Originally Posted by Ctrainer

Front Squats
45 x 10- wu
45 x 10- wu
65 x 8
75 x 8
85 x 4 -heaviest weight I have done on these yet
65 x 10

Single Leg squats
45 x 10 ea.
55 x 10
65 x 8
65 x 8
45 x 10 - WOW!!! Those are awesome and hurt like hell!!!

Good Mornings
40 x 10, 4 sets

Elevated DB lunges
20 x 10 ea.
25 x 10
25 x 10
30 x 8

Seated Calf Raises
2 plates x 8, 4 sets - did these really slow and held at the top for a beat.

Standing Glute Isolator
40 x 10 ea.
50 x 10
60 x 8
70 x 6

Leg Extension
50 x 10
70 x 10
90 x 8
110 x 6
50 x 10 - only allowed 30sec rest between these since I needed to leave the gym..did a lot of single leg stuff today and that took time...

LOVE your leg workout, Nicki! I'm a huge fan of the walking lunge. I usually do 24 per set~first 12, I add a pulse at the lowest point, second 12, without pulse; rinse & repeat 3 more times. KILLER DOMS!

I've never done a GM. I'm fearful of back issues, but I will try them someday (going very light, of course).

Awesome work! Enjoy your Thursday!

[Fit_After_40]

Originally Posted by Ctrainer

Front Squats
45 x 10- wu
45 x 10- wu
65 x 8
75 x 8
85 x 4 -heaviest weight I have done on these yet
65 x 10

Grats!!!!

Originally Posted by Ctrainer

Single Leg squats
45 x 10 ea.
55 x 10
65 x 8
65 x 8
45 x 10 - WOW!!! Those are awesome and hurt like hell!!!

These are one that I have not done since I started back again. I remember how much these hurt ... lol.

Great workout !!

[Bad.bull]

Hey!!!!!

Did i miss something, the workout was phenominal! top notch....

..........where's the cardio???............

[Ctrainer]

Originally Posted by kimm4

Great workout girl!

That's funny on the walking lunges. After every set I usually smash the weights down and yell F*** YOU! Like the weights can hear me...LOL!

How far and how much do you run?

Right now I am running 5 days a week, I take off on leg day..4-6mls on the non-lifting day, and then 2-3 mls on the lifting days...hoping it will help lean out the legs...

Originally Posted by pFuzzz

Strong squats!

I think I'm gonna do some front squats this week...Zerchers if I feel particularly sadistic

Zerchers????? WAT???

Originally Posted by 2nd_chance

Good morning Nicki.

Avi police: get yours back up!

Tell that to the admin!!! bishes!!!

Originally Posted by Bad.bull

Hey!!!!!

Did i miss something, the workout was phenominal! top notch....

..........where's the cardio???............

I got your cardio right here!!!

[Bad.bull]

Originally Posted by Ctrainer

I got your cardio right here!!!

I see no stinking Cardio!!!!

[Ctrainer]

Chest and Back - since I can move my triceps again!!!

Start: 5:40am

Flat Bench
55 x 10 - wu
65 x 6
95 x 2 - should have gotten a spotter, could have done one or two more...shyte!!
85 x 4
65 x 10

Flat DB Press Hammergrips - stolen exercise!!!
20 x 8
25 x 8
25 x 8
35 x 8

Facepulls - ok, couldn't be the ONLY person in the journals that wasn't doing these!!!
50 x 10
60 x 10
70 x 8
80 x 8
90 x 6 - lost a lot of form on these, will lighten up next time..

Incline Flyes
15 x 8
15 x 8
20 x 6
20 x 8

EZbar Pullovers
30 x 6, 3 sets - will not do these again, gave my forearms fits..maybe will try the DBs..

Seated Closegrip Pulldowns
70 x 10
80 x 8
90 x 8
100 x 6

Cardio - ran 2.35 miles in 25 mins. 6.3, no incline - My hammies were complaining the whole time, thanks to the good mornings yesterday!!!

Finish; 7:05am
Felt good overall..I love doing chest...it is my favorite!!!

[Ctrainer]

I have a 13 year old and a 10 year old (boys) and I tell them a lot about what I am doing, my goals, my workout plans, my diet, ect. They seem really interested...

The other day, my 10 year old is outside on the driveway with some of his friends, and they were messing with the box from Bodybuilding.com that I had just received my supplements in...NoXplode, Extend, Myofusion. (I am in the garage sweeping out leaves)

The one boy says to my son, "what is bodybuilding.com?"...my wonderful, loving 10yr old says, " That is where my Mom looks at pictures of people's bodies and where she gets her supplements"...the boy asks," what are supplements?".......wait for it......My son's reply..."Steriods"!!!!!!!!!!!!

Needless to say, I had some esplainnin' to do with this little boy before he ran home and told his Mom, whom I know...that Ben's Mom is all 'roided up!!!

Out of the mouth of babes!!!

[2nd_chance]

That story was hilarious!

Great workout. Face pulls: you don't need a lot of weight or you'll start to recruit the back muscles. Pullovers: try the DB.... better IMO. You like the hammer grip better on db bench?

Why would an admin take down that avi?!?!!! Must have been jealous.

EDIT: you better get back to looking at bodies and taking your vitamin S

[Bad.bull]

Great story....gotta laugh at the things that come out of kids mouthes...

Now, everything is understood, the crazy mood swings...

[Ctrainer]

Originally Posted by Bad.bull

Great story....gotta laugh at the things that come out of kids mouthes...

Now, everything is understood, the crazy mood swings...

I was wondering why I am growing a beard and sound like James earl Jones doing Darth Vader!!!

[Ctrainer]

Originally Posted by 2nd_chance

That story was hilarious!

Great workout. Face pulls: you don't need a lot of weight or you'll start to recruit the back muscles. Pullovers: try the DB.... better IMO. You like the hammer grip better on db bench?

Why would an admin take down that avi?!?!!! Must have been jealous.

EDIT: you better get back to looking at bodies and taking your vitamin S

I liked the hammergrip a ton!! Harder IMO...

No, they didn't take it down...there is a problem on the site..if you change your avi on your main page, it will not change it in your posts and if you try to reset, it will delete it...they are supposedly working on it....

[HoosierHardGain]

Originally Posted by Ctrainer

I was wondering why I am growing a beard and sound like James earl Jones doing Darth Vader!!!

[tolewfo]

Great story... I love hearing the point of view of kids. It's kind of nice to see the world through their eyes.

good job on your work out.

[MWheatley]

Very solid chest/back day - do you always alternate your exercises chest - back - chest - back ect?

Good journal as well

[billrich210]

Great job Nikki, keep it up.

[-Lucifer]

Originally Posted by Ctrainer

Flat Bench
95 x 2 - should have gotten a spotter, could have done one or two more...shyte!!
85 x 4
Seated Closegrip Pulldowns
100 x 6

Nice job. Strong pulldowns.

Originally Posted by Ctrainer

I have a 13 year old and a 10 year old (boys) and I tell them a lot about what I am doing, my goals, my workout plans, my diet, ect. They seem really interested...
The other day, my 10 year old is outside on the driveway with some of his friends, and they were messing with the box from Bodybuilding.com that I had just received my supplements in...NoXplode, Extend, Myofusion. (I am in the garage sweeping out leaves)
The one boy says to my son, "what is bodybuilding.com?"...my wonderful, loving 10yr old says, " That is where my Mom looks at pictures of people's bodies and where she gets her supplements"...the boy asks," what are supplements?".......wait for it......My son's reply..."Steriods"!!!!!!!!!!!!
Needless to say, I had some esplainnin' to do with this little boy before he ran home and told his Mom, whom I know...that Ben's Mom is all 'roided up!!!
Out of the mouth of babes!!!

lmao, kids!

[Ctrainer]

Originally Posted by HoosierHardGain

No, I have a very girly voice!!!

Originally Posted by tolewfo

Great story... I love hearing the point of view of kids. It's kind of nice to see the world through their eyes.

good job on your work out.

Thanks, sometimes I do wonder what they say to people when I am NOT around!!!

Originally Posted by MWheatley

Very solid chest/back day - do you always alternate your exercises chest - back - chest - back ect?

Good journal as well

I do..I don't like to rest much between sets...superset alot...I also do that with legs and arms....Thanks for stopping in..don't be a stranger!!

Originally Posted by billrich210

Great job Nikki, keep it up.

Thanks, hope you stick around!

Originally Posted by -Lucifer

Nice job. Strong pulldowns.

Yah, I am careful to keep form with my back..it is easy to get lured in to big weight with back but as soon as your form goes...Your f*cked!!!

[Bad.bull]

WTF is going on in here??? GM CT!!!

[Ctrainer]

ARMS/Shoulders

start 5:45am

Oly Bar Curls - I love these...use a really wide grip.
bar x 8
55 x 4
65 x 1 - was grunting like a pig on this one!!!
55 x 4
bar x 8

DB Spidercurls
15 x 10 ea
20 x 6
25 x 4
20 x 6

Tricep Pressdown/V-handle
60 x 10
70 x 10
80 x 8
90 x 6
100 x 2 - losing form..
60 x 10

Oly Corner delt lifts
50 x 10 ea
55 x 8
65 x 6
70 x 6

HS Seated Dips
50 x 10
70 x 8
90 x 8
90 x 8

DB Bent-arm Lateral Raises
15 x 8, 4 sets

BB Shoulder Press
40 x 6
40 x 4
40 x 4
40 x 2 - Fail!!

OH Tricep Rope Press
40 x 10
50 x 8
60 x 6
40 x 10

High Cable Curls
20 x 10
25 x 10
30 x 8
35 x 8
40 x 6


Finish:7:05am

...didn't eat before I went to the gym this morning and was really light-headed the whole time..so cardio afterward was out of the question....working from home today so will probably run a two-mile loop close to my house if it warms up a little more...

I am ready for this bodyparts twice a week schedule to be over..just one more week...I think it is wearing me down too much...thinking about doing a 5x5...suggestions on my next split are requested and welcomed!!!

on a personal note - the day job is teh total suck right now and that is not helping with my energy levels either...I am consulting with a company right now that has been in business since the 1800's and you would think they have been in business for a year...no wonder the other global markets are kicking our a$$es.....UGH!!! - ok, I am done whining!!

Hope everyone has a killer weekend...I love weekend workouts..nothing like gonna to the gym and f*ckin' around for a couple hours instead of watching the clock the whole time!!!

[Ctrainer]

Originally Posted by Bad.bull

WTF is going on in here??? GM CT!!!

Good Mornin'!! How's the tummy?

[-Lucifer]

Originally Posted by Ctrainer

...didn't eat before I went to the gym this morning and was really light-headed the whole time

Wow, you shouldn't do that. You should have eaten a MARS or a SNICKERS.

That would have helped. Regardless, solid session.

[soleuvanathlete]

Originally Posted by Ctrainer

ARMS/Shoulders


Tricep Pressdown/V-handle
60 x 10
70 x 10
80 x 8
90 x 6
100 x 2 - losing form..
60 x 10

...didn't eat before I went to the gym this morning and was really light-headed the whole time..


Hope everyone has a killer weekend...I love weekend workouts..nothing like gonna to the gym and f*ckin' around for a couple hours instead of watching the clock the whole time!!!

Are you flipping kidding me on those v-bar pressdowns? Pics or you're lying! Holy-crapoli that's STRONG~great job! Looks like a good workout overall.

I never eat before I hit the gym...but I have had that light-headed feeling from crashing blood sugar in the afternoon, and it's trouble. Watch yourself!

Sorry your damn day job is suckin' right now.

Have a peaceful weekend!

P.S. The shoes are in play...the shoes are in play

[2nd_chance]

Hi Nicki.

1. Eat!!!
2. You're kicking some major butt with the weight you're moving.
3. It's inspiring to see the level of determination and dedication that you're putting into your program. Keep it up.

[Fit_After_40]

Originally Posted by Ctrainer

Oly Bar Curls - I love these...use a really wide grip.
bar x 8
55 x 4
65 x 1 - was grunting like a pig on this one!!!
55 x 4
bar x 8

Wow!

Originally Posted by Ctrainer

Tricep Pressdown/V-handle
60 x 10
70 x 10
80 x 8
90 x 6
100 x 2 - losing form..
60 x 10

... and Wow!

Originally Posted by Ctrainer

BB Shoulder Press
40 x 6
40 x 4
40 x 4
40 x 2 - Fail!!

.. and triple Wow!

You have some strong arms there Nik. Must be all that "juice" the neighborhood kids are talking about ...

Great workout!

[pFuzzz]

Lol kids say the darndest things.

...almost as strange as a relative's boss asking if anyone had tried to sell me roids or clenbuterol

[Ctrainer]

Originally Posted by -Lucifer

Wow, you shouldn't do that. You should have eaten a MARS or a SNICKERS.

That would have helped. Regardless, solid session.

I ususally eat a granola bar before I go..not sure why I didn't this time..

Originally Posted by soleuvanathlete

Are you flipping kidding me on those v-bar pressdowns? Pics or you're lying! Holy-crapoli that's STRONG~great job! Looks like a good workout overall.

I never eat before I hit the gym...but I have had that light-headed feeling from crashing blood sugar in the afternoon, and it's trouble. Watch yourself!

Sorry your damn day job is suckin' right now.

Have a peaceful weekend!

P.S. The shoes are in play...the shoes are in play

OK, to be honest, there are about 6 different cable stations at my gym and it seems like I can get different weight on a few of them...I would NOT be able to do that kinda weight on the one where you put your back on a pad and press down, I have to lighten up on that one.. WANNA SEE THE SHOES!!!!!!

Originally Posted by 2nd_chance

Hi Nicki.

1. Eat!!!
2. You're kicking some major butt with the weight you're moving.
3. It's inspiring to see the level of determination and dedication that you're putting into your program. Keep it up.

I love to go heavy. I am gonna have to be smart and start getting some straps and heavy gloves...I still have little wrists and hands. and I throw like a girl!!!

Originally Posted by Fit_After_40

Wow!

... and Wow!
.. and triple Wow!
You have some strong arms there Nik. Must be all that "juice" the neighborhood kids are talking about ...

Great workout!

Sshhhh!!! Ancient chinese secret!!!!

Originally Posted by pFuzzz

Lol kids say the darndest things.

...almost as strange as a relative's boss asking if anyone had tried to sell me roids or clenbuterol

and then when you said no, did he say.."well..I got this guy in Mexico..."

[sixzebra]

Originally Posted by Ctrainer

Ben's Mom is all 'roided up!!!

Oh noooo. That's funny. Did they believe you?

[Ctrainer]

Originally Posted by sixzebra

Oh noooo. That's funny. Did they believe you?

I told the little boy that it wasn't that and gave him the obligatory story of steriods being bad for you...and then wanted to add that if I was..I would look a hella of alot better than I do now!!!! HAHAH!!! Left that part out!!!

Hey...let's workout when you get some time...name the place and time and I will put it on my calendar!!!

[Ctrainer]

This is on my mind today.....

Basically, my neighbors think there is something wrong with me...they are all stay-at home mom's who drive around in their mini vans listening to Barney tapes (nothing wrong with that) and here I am going back and forth to the gym blasting Drowning Pool out of my car stereo!!! (absolutely nothing wrong with that!)

The thing that gets me is that I am cool with whatever anybody does (as long as you aren't hurting someone else), but I seem to be the one everyone wants to judge...same with the people at work....

I show them pictures of people I would like to emulate and the first thing out of their mouth is "Why do you want to look like that??" and all I can think to say is "Why wouldn't I????"

BUT, I am not doing it for them...I am doing it for me!!! And with some very hard work, sweat, pain and support of my family/my peeps on this site..I can do it!

ok, I feel better now...

****climbs off soapbox****

[2nd_chance]

This is why I usually don't bother with small minded people! Like minded people on here are usually the only ones I share my bb goals with.

Originally Posted by Ctrainer

This is on my mind today.....

Basically, my neighbors think there is something wrong with me...they are all stay-at home mom's who drive around in their mini vans listening to Barney tapes (nothing wrong with that) and here I am going back and forth to the gym blasting Drowning Pool out of my car stereo!!! (absolutely nothing wrong with that!)

The thing that gets me is that I am cool with whatever anybody does (as long as you aren't hurting someone else), but I seem to be the one everyone wants to judge...same with the people at work....

I show them pictures of people I would like to emulate and the first thing out of their mouth is "Why do you want to look like that??" and all I can think to say is "Why wouldn't I????"

BUT, I am not doing it for them...I am doing it for me!!! And with some very hard work, sweat, pain and support of my family/my peeps on this site..I can do it!

ok, I feel better now...

****climbs off soapbox****