Tifflex's journal

[ArchAngel'73]

Continued great sessions!
Funny, despite less time on here, I always just KNOW Tiffers never stops working even though I don't get in here as often as I'd like.

What are the plans/goals for 2013? Work and family dependent of course.

[Tifflex]

Continued great sessions!
Funny, despite less time on here, I always just KNOW Tiffers never stops working even though I don't get in here as often as I'd like.

Hiya B! I try to remain consistent; some days are easier than others. How are you?

What are the plans/goals for 2013? Work and family dependent of course.

Stay healthy!

[Tifflex]

Abs/Cardio

Lifefitness ab machine 3 sets of 8 @ 75lbs
AB coaster 3 sets of 12 @25
30 min LISS

[ironwill2008]

Pull ups are TOUGH, but I need more width and I can't think of a better exercise.

Nor can I. They call 'em The Basics for good reason.

[ArchAngel'73]

I'm good!
much better than before.


Tiffers, have a Merry Christmas my dear.

[Tifflex]

I'm good!
much better than before.


Tiffers, have a Merry Christmas my dear.

That's great to hear!! Merry Christmas and Happy New Year.

[Tifflex]

My time on the board has been limited, so I haven't updated my journal in a while. I plan to be a bit more active as I really like the interaction and support the O35 journal section provides. I also like to encourage others.

I've gone back to a tried and true training plan--PHAT. I'm in my third week, so I'll post up a few workouts shortly. I'm also in my first week of dieting as I've got my eye on a fall show...more details to follow.

[ironwill2008]

Happy New Year, young lady!

[ArchAngel'73]

You've been missed.
We need a hardcore lady like yourself representin' the over 35.

-and please do not post any more pics of my azz in the over 35! (that was a good one though Tiffers)

[Tifflex]

Happy New Year, young lady!

Thank you; Happy New Year to you as well.

You've been missed.
We need a hardcore lady like yourself representin' the over 35.

I'm not sure how hardcore I am; I have noticed the O35 is a little soft.

-and please do not post any more pics of my azz in the over 35! (that was a good one though Tiffers)

Hey I had to show what the guys have to offer.

[Tifflex]

PHAT Week 3:

Upper Body

T Bar Rows Max Effort
90x5
115x5
135x5
145x5
150x5

WG Lat Pulldowns
120x8
120x8
120x8

Inc BB Presses Max Effort
95x5
115x5
135x5
145x1
155x1
165x1

DB Curls
30x8
40x5
40x5
40x5

CGBP
135x2 too heavy Tiff
115x6
115x6
115x6

Cardio
30 min HIIT/LISS 3 intervals (:30/2:30)
.
.
.
Training took a little over an hour to complete. Weight felt good; I didn't push the maxes as I hadn't done the exercises in a while. I plan to increase rows and press 170-175 next time.

I'm spending this week cleaning up the diet a bit. I follow an IIFYM appropriate to dieting as it's less stressful. I also eat 4-5 meals per day.

[Tifflex]

Lower Body

Deadlifts
135x5
185x5
225x2
245x1
265x2 versa gripps

Good Mornings
65x5
85x5
135x5
135x5
135x5

Seated Leg Curls
135x10
135x10

Leg Ext
120x10
120x10
120x10

HS Calf Raises
310X8
330X8
350X6

Seated Calf Raises
150x7
150x6
.
.
.
Training took less than hour to complete. I was excited about the deads as I haven't done the exercise in a while and I hadn't pulled 265 in months.


I hope everyone has a great evening and Happy New Year!!

[Tifflex]

Back/Chest Hypertrophy

HS Pulldowns per side
60x12
60x12
60x12

1-Arm DB Rows
65x12
70x10
70x10

CG Seated Rows
70x15
70x15
70x15

Inc DB Presses
60x8
60x8

Flat HS Presses per side
50x12
50x12
50x12

Inc DB Fly
30x6
20x8

Abs: 9 sets

Cardio
20 min LISS Elliptical

[kimm4]

Way to start off the new year Tiff, looks awesome!

[ironwill2008]

I follow an IIFYM appropriate to dieting as it's less stressful.

Deadlifts
135x5
185x5
225x2
245x1
265x2 versa gripps

Good work!

[Tifflex]

Way to start off the new year Tiff, looks awesome!

Thank you Kim; I need all of the support I can get!

People, and at times myself, make dieting more complicated that it needs to be. I still eat some "bro" foods as I want to ensure micronutrients are met.

[Vytis]

Happy New Year Tiff! Hitting the stage this year?

[Tifflex]

Happy New Year Tiff! Hitting the stage this year?

Thanks Rob; Happy New Year to you. I have my eye on a couple of fall shows; more to come.

[Tifflex]

Yesterday was a complete rest day. Lower body and traps are a little sore from Monday/Tuesday. I used the foam roller this morning to help relieve some of the tension.

Tonight I plan to train lower body or do HIIT.

Have a great evening.

[Vytis]

Thanks Rob; Happy New Year to you. I have my eye on a couple of fall shows; more to come.

Oh, so your teasing us now....

[Tifflex]

oh, so your teasing us now....

lol!

[Tifflex]

l finished the week with delts/arms yesterday. My arms were pumped throughout the workout as I worked in the 10-15 rep range.

I dropped 1.2lbs last week which was okay considering a couple cheats.

I am going to go back to 3:30 am training, so I need to go to bed. Have a great evening!

[mharrislove]

Way to start off the new year Tiff, looks awesome!

This.

Great work, Tiff.

[Tifflex]

This.

Great work, Tiff.

Thank you.
.
.
.
It's been almost a week since I've updated my online journal. Life has been very busy, but I'm having a blast.

I dropped 1.8lbs last week with no cardio other than walking the dog a couple of days a week. Upper body training update coming up...

[Tifflex]

Upper Body 1/12

T-Bar Rows ME
65x8
90x8
135x5
145x5
145x5
145x3

Lat Pulldowns
140x6
140x5
140x5

Inc BB Presses ME
95x5
115x4
135x2
95x5
95x5
95x5

Standing OH Presses
45x8
75x5
85x3

DB Curls
35x6
35x6
35x6
35x6

CGBP
95x6
95x6
95x5
.
.
.
Training took about 50 minutes to complete. Incline presses were atrocious; everything felt heavy and difficult. I've been dealing with right shoulder/tri/elbow pain and I really felt it on presses. I lighted the load in order to get some direct chest work. T Bar rows felt great; I had a nice lat pmup after the second warm up set.

[ironwill2008]

.
Training took about 50 minutes to complete. Incline presses were atrocious; everything felt heavy and difficult. I've been dealing with right shoulder/tri/elbow pain and I really felt it on presses. I lighted the load in order to get some direct chest work. T Bar rows felt great; I had a nice lat pump after the second warm up set.

That's tough about the elbow issue, Tiff. Good on ya for working around it though. I hope it resolves for you soon.

[HoosierHardGain]

Be careful with any shoulder issues, Tiff. You can't let it linger too long and let it get worse.

[Tifflex]

Lower Body 1/13

Squats ME
65x5
95x5
115x5
135x5
155x5
175x3
185x2

Good Mornings
45x8
95x5
115x5
115x5

Lying Leg Curls
100x6
100x8

Seated Calves
130x8
130x8

LF Adductors
80x12
80x15

LF Abductors
80x12
80x12

[Tifflex]

Back/Chest Hypertrophy 1/16

HS Pulldowns per side
50x12
60x12
70x10
70x8

1-Arm DB Rows
70x10
70x10
70x10

CG Seated Rows
85x12
85x12
85x12

HS Inc Presses per side
50x12
50x9
50x10

HS Flat Presses per side
50x8
45x11

Pec Deck
100x10
100x10

Cardio
5 min warm up
9 min HIIT (:30/2:30)
16 min LISS

[Tifflex]

Lower Body Hypertrophy 1/17

Box Squats 60-90s rest between sets
135x2
135x2
135x2
135x2
135x2
135x2

Leg Presses PWO
4 pps x12
4 pps x10

Romanian Deadlifts
45x12
135x10
135x10

LP Calves PWO
4 pps x8
4 pps x8

Seated Calves
105x12
105x10