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03-31-2012, 01:56 PM #2701
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03-31-2012, 05:50 PM #2702
- Join Date: Aug 2010
- Location: Baltimore, Maryland, United States
- Age: 37
- Posts: 1,396
- Rep Power: 2698
I recently added bulgarian split squats back into my routine and they are such a bitch!!
Sorry about your finger. I broke mine last year and it had me out of commission for a while because it's hard to get a grip on anything with a broken finger. You might want to ice it!** Current Maxes: **
Deadlift: 235 lbs // Bench: 100 lbs // Squat: 185 lbs // Overhead Press: 80 lbs
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03-31-2012, 08:00 PM #2703
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
Oh man sucky broken finger is sucky. Can you move it at all? You think it is fully broken? Depending which finger it is it may help to tape it to the one next to it and make use of the Versa Grips as much as possible.
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-01-2012, 05:17 PM #2704
The finger is better, and I didn't break it. The weight just hit the top of my middle finger. Feels and looks better.
No training today. Had such a suky week I went out with a friend and got hammered last night. Spent the day recovering...blerg. Rarely drink so when I do I feel terrible.
Some random chick came over to me at the bar last night to tell me she couldn't believe how beautiful my arms were. She said, "My friends and I just can't stop staring at you.." Kind of weird but nice, I guess. The dude I was with said, "You think her arms look good, wait until she stands up and you see her ass..." Lulz. Earlier that day I was at my sons school fair, and the guy working the silly string booth said, "Hey, it's the muscle lady!" Huh? Me?"All that we are is the result of what we have thought. The mind is everything. What we think we become." Buddha
TEAM AMAZON - Sisterhood of Iron
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04-01-2012, 05:31 PM #2705
- Join Date: Aug 2009
- Location: Lubbock, Texas, United States
- Age: 42
- Posts: 3,249
- Rep Power: 4864
"There's something about a heavy weight that makes a body not want to get under it. Part of the fun of weightlifting is rousing one's spirit and getting under a heavy weight in spite of one's more sensible survival instincts." -Stenn
"Conditioning prepares you for battle. Cardio makes you really good at running slowly away." -Chris Shugart.
TEAM AMAZON - Sisterhood of Iron
My Journal: http://forum.bodybuilding.com/showthread.php?p=571188111#post571188111
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04-02-2012, 07:12 AM #2706
[QUOTE=bethanyboo;858071473]I recently added bulgarian split squats back into my routine and they are such a bitch!!
I'd like to build up my glutes, so I've forced myself to add stuff like lunges, split squats etc. once per week. I really notice the difference. The split squats seem to hit the lower part of the glutes...I've been doing them holding a 25lb plate on the working leg side...but that day I held 2 plates. The last set I had to do a rest pause...it was really hard!!"All that we are is the result of what we have thought. The mind is everything. What we think we become." Buddha
TEAM AMAZON - Sisterhood of Iron
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04-02-2012, 05:22 PM #2707
- Join Date: May 2010
- Location: Waterford, Michigan, United States
- Posts: 4,097
- Rep Power: 1826
Hey Muscle Lady! Good work here! I like how you have identified the areas you want to work on and have added that into your program, i.e. glute work. Split squats are killer and so are Bulgarian split squats. I hate them but love what they do
Hope everything is working out for ya. I've been a little MIA but have been thinking of you and sending good vibes your way.-KimP
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04-02-2012, 07:21 PM #2708
4/2: Chest/shoulders
My PT has advised me to keep my weights low and volume higher for a while...so that's what I'm doing
Flat DB Bench Pres: 4 x 10 @ 45, 40, 40, 40 lbs
Decline BP: 4 x 10 @ 65,75,85,85 lbs
Cable Flys: 4 x 15 @ 20,20,25,25 lbs
Seated OH Press: 4 x 10 @ 30, 35,35,35lbs
Front Raise ss w/ Side raise: 4 x 10 FRont @ 17.5 Side @ 10-12lbs
Decline Abs w/ med ball: 4 x 15
night peeps"All that we are is the result of what we have thought. The mind is everything. What we think we become." Buddha
TEAM AMAZON - Sisterhood of Iron
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04-03-2012, 07:28 AM #2709
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04-04-2012, 04:06 PM #2710
4/4: Back Bis
Bent Over DB Rows: 4 x 10 @ 65lbs
Rack Chins: 3 x 10 BW
WG Lat PD ss w/ Underhand PDs: 3 x 10 ea
WG: 80, 90, 100
UH: 70, 80, 80
T-Bar Rows: 3 x 10 @ 45 added
Concentration Curl: 3 x 12 @ 20lbs
Hammer Curls: 3 x 12 @ 17.5-20lbs"All that we are is the result of what we have thought. The mind is everything. What we think we become." Buddha
TEAM AMAZON - Sisterhood of Iron
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04-04-2012, 04:28 PM #2711
- Join Date: May 2008
- Location: Massachusetts, United States
- Posts: 43,984
- Rep Power: 1002726
It's nice when people notice hard work and go out of their way to give you positive compliments. There seems to be more negativity floating around when it comes to women with muscle...it's a nice breath of fresh air.
Smashing fingers in the gym hurts like hell, hope it heals soon.
Great workouts Kim, enjoy the rest of your week!National Level Competitor (Female BB)
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04-04-2012, 05:15 PM #2712
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04-06-2012, 03:09 PM #2713
Yeah, Im still eating around 1600 per day, with a cheat meal once a week. When I got off the keto I was 150, and Im still 150 after adding the carbs back so Im assuming Ive lost a few lbs. Meaning I knew I would put water weight back on when finishing the diet. But I've actually changed the diet up a bit. Backed off a bit on protein and eating more carbs and being sure I keep my fats ok.
4/6: Legs
Light leg day. PT wants me to keep the weights down while Im in treatment.
Squats: Front and back
5 x 10 @ 95lbs
going deep and focusing on keeping my feet parallel with each other. I usually have my feet angled out a bit b/c it makes me feel more stable..but PT says it's bad for my current hip issues.
Leg Press:
4 x 10 @ 2,3,4,4 pps
Single Leg Xten:
4 x 12 @ 50, 60, 80, 80 lbs
Seated Ham Curl:
4 x 12 @ 90, 100, 110, 120lbs
Wall Sits: to failure
Thats all I had time for. Squats were light but they felt good, and my form has really improved with the PT.
Happy Easter/ Passover/ Spring friends!"All that we are is the result of what we have thought. The mind is everything. What we think we become." Buddha
TEAM AMAZON - Sisterhood of Iron
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04-06-2012, 03:10 PM #2714
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04-06-2012, 04:05 PM #2715"You pass on more to your children and your grandchildren than your eye color, your hair color, your crooked smile. You also pass on your enthusiasm, your spirit, your desire to compete. You provide the living example that they can become more than they ever thought they could. Because you did.”
-- Nike
*TEAM AMAZON* Sisterhood of Iron
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04-06-2012, 04:33 PM #2716
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04-06-2012, 05:41 PM #2717
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
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04-06-2012, 06:17 PM #2718
I don't know if it's bad in general...but it appears to be bad for me. I guess angling the feet out does something to shorten a muscle in the hip and lifting heavy stresses it. My issue is deep in my hip, where the leg/hip join...don't ask me the name of the muscle but it begins with a "p", lol.
My PT has worked on a lot of bbers/powerlifters and swears hip issues were a major problem for both.
I'll say since I started my PT...which is really focusing on the hip/quad muscles and the hip flexors, my squat form is way better and so is my range of motion. I ws able to keep my feet parallel without any effort today after getting all loosened up yesterday at PT.
I'll ask my PT on Monday when I go back and get a better answer.."All that we are is the result of what we have thought. The mind is everything. What we think we become." Buddha
TEAM AMAZON - Sisterhood of Iron
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04-06-2012, 09:32 PM #2719"You pass on more to your children and your grandchildren than your eye color, your hair color, your crooked smile. You also pass on your enthusiasm, your spirit, your desire to compete. You provide the living example that they can become more than they ever thought they could. Because you did.”
-- Nike
*TEAM AMAZON* Sisterhood of Iron
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04-07-2012, 10:48 PM #2720
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
Yes, curious to hear more about that. I would think things like squat/DL shorten pretty much all muscles if you simply don't stretch. I doubt most people stretch as thouroughly as they should (I still need to do a much better job with my stretching as much as I try to keep up with it.) Half the battle for me is figuring out what I need to stretch and how to do it correctly.
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-09-2012, 02:18 PM #2721
- Join Date: Aug 2009
- Location: Lubbock, Texas, United States
- Age: 42
- Posts: 3,249
- Rep Power: 4864
"There's something about a heavy weight that makes a body not want to get under it. Part of the fun of weightlifting is rousing one's spirit and getting under a heavy weight in spite of one's more sensible survival instincts." -Stenn
"Conditioning prepares you for battle. Cardio makes you really good at running slowly away." -Chris Shugart.
TEAM AMAZON - Sisterhood of Iron
My Journal: http://forum.bodybuilding.com/showthread.php?p=571188111#post571188111
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04-10-2012, 10:40 AM #2722
4/10: Geez I'm way behind here, but I have been training. I think I have 2 days to log, but I can only remember yesterday, which was shoulders.
Still going light with the weights.
Smith OH Press w/ throw:
4 x 10 @ 20, 40, 40, 40 added to smith
Seated Single Arm OH Press (w/non working arm held in isometric 90 degree hold)
4 x 10 @ 20-30 lbs
Machine Lateral Raise: 3 x 12 (can't remember weight)
Rear Delts on pec deck: 3 x 12 (ditto)
Front Raise: 3 x 12 @ 20-22.5lbs
Also doing CARDIO!!! Adding 30-45 min on the ellip just about daily. Feels good
Depending on how my day goes...either chest/tris or alt leg day later."All that we are is the result of what we have thought. The mind is everything. What we think we become." Buddha
TEAM AMAZON - Sisterhood of Iron
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04-11-2012, 12:28 PM #2723
4/11: Alt Leg Day
Lunges ss/w/ one legged wall sits:
Lunges 2x length of gym x 3 @ 60lb bb
Wall sits x 3 @ aprox 1 min ea
Split Squats:
3 x 10 each leg w/ 50 lb plate per hand (not so bad this time)
Reverse Hypers: 3 x 12
Bosu Squats: 3 x 15 @ 30lbs
Leg Lifts on Roman Chair
3 x 15
30 min on ellip.
I've been locked out of bb.com since yesterday..oh, I did chest/tris yesterday:
Bench 5 x 10 @ 95lbs
Incline db press:
4 x 10 @ 40, 45, 45, 45lbs
Cable Flys: 3 x 15...25-30lbs
Decline bb press:
3 x 10 @ 65, 75, 85, 85lbs (actually failed on the last set/rep and could not push the weight off my chest. I've done heavier than 85 before, too. That's never happened to me. My spot was texting at the time, too..and it took him a min to hear me...blerg)
Tri cable rope pulldown:
4 x 12 @ 45-55lbs
body saws
oblique twists w/ball"All that we are is the result of what we have thought. The mind is everything. What we think we become." Buddha
TEAM AMAZON - Sisterhood of Iron
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04-11-2012, 03:38 PM #2724
- Join Date: Sep 2008
- Location: California, United States
- Age: 47
- Posts: 2,602
- Rep Power: 628
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Make the most of yourself, for that is all there is of you." - Ralph Waldo Emerson
*TEAM AMAZON* Sisterhood of Iron
My bodybuilding journal:
Squeaks' Journey to a hotter bod and other life stuff - http://forum.bodybuilding.com/showthread.php?t=135424291
ProMera Sports SUMMER LOG PROMO: Con-Cret - http://forum.bodybuilding.com/showthread.php?t=146257573 (complete)
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04-11-2012, 09:56 PM #2725
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04-12-2012, 05:36 AM #2726
Well, he's not an experienced lifter, so I should have cued him to watch. Really, I never would have thought I'd need a spot for that, so it's a lesson for me going forward..
Other random news...
Glute doms!!! yea!!!
and...yesterday, my son accidentally locked himself in his room and broke the doorknob. I couldn't get the lock, so I had to charge the door and break it down. Just took 2 runs at it...nice to have an Amazon around the house..
Back and cardio later. And a dinner date"All that we are is the result of what we have thought. The mind is everything. What we think we become." Buddha
TEAM AMAZON - Sisterhood of Iron
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04-12-2012, 08:21 AM #2727
- Join Date: Sep 2008
- Location: California, United States
- Age: 47
- Posts: 2,602
- Rep Power: 628
There's a lot of door-busting going on in the Amazon journals this week. LOL!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Make the most of yourself, for that is all there is of you." - Ralph Waldo Emerson
*TEAM AMAZON* Sisterhood of Iron
My bodybuilding journal:
Squeaks' Journey to a hotter bod and other life stuff - http://forum.bodybuilding.com/showthread.php?t=135424291
ProMera Sports SUMMER LOG PROMO: Con-Cret - http://forum.bodybuilding.com/showthread.php?t=146257573 (complete)
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04-12-2012, 10:58 AM #2728
- Join Date: Aug 2009
- Location: Lubbock, Texas, United States
- Age: 42
- Posts: 3,249
- Rep Power: 4864
"There's something about a heavy weight that makes a body not want to get under it. Part of the fun of weightlifting is rousing one's spirit and getting under a heavy weight in spite of one's more sensible survival instincts." -Stenn
"Conditioning prepares you for battle. Cardio makes you really good at running slowly away." -Chris Shugart.
TEAM AMAZON - Sisterhood of Iron
My Journal: http://forum.bodybuilding.com/showthread.php?p=571188111#post571188111
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04-13-2012, 02:55 AM #2729
Training from 4/12: Back/ Bis
Rack Chins: 3 x 10
WG Lat PD:
10@ 100
6@ 120
2@140
Straight arm pd:
3 x 10 @ 30-40lbs
cgpd:
3 x 10 @ 90-100 lbs
Preacher curl:
4 x 10@ 35,45,55,60lbs
cable curl ins:
3 x 12 @ 25-30lbs
21's: 3 sets @ 15lbs db"All that we are is the result of what we have thought. The mind is everything. What we think we become." Buddha
TEAM AMAZON - Sisterhood of Iron
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04-14-2012, 10:31 AM #2730
4/14:
Wanted to switch things up today and do a full body workout. The gym was crazy busy, and I only had about an hour...so it turned out to be a strange workout. Still, felt good..
Front Squats:
10 x 10 @ 95lbs
Bench:
6 x 10 @ 85lbs
Rack chins:
4 x 10
and....that was it, lol. Guess I hit all the major muscles at least
Random thoughts:
PT is going well. I can tell that my hip is still messed up because my right trap is significantly higher than my left right now. Blerg. Still keeping the weights low. And Im avoiding certain exercises, like deads..
Weight is confusing right now. I am still hovering in the low 150's. But I swear I look leaner each week, and my clothes are all looser. So I have no idea what is going on. Back to the size 4 clothes I was wearing last summer...hmmm. Not overly stressing, all I care about is how I look.
Heading to Boston on May 3rd for my 25th high school reunion. I am having great difficulty finding a dress. If I try a cute sundress, it looks ridiculous on me. I think it only makes me look bigger to wear something girly. Not that I want to be smaller...but my arms and shoulders look huge. And that's assuming I can even fit something on my back that isn't huge everywhere else.
So if anyone has any suggestions..please send them. Basically what I need is a wife beater turned into a dress, lol.
Happy Saturday friends!"All that we are is the result of what we have thought. The mind is everything. What we think we become." Buddha
TEAM AMAZON - Sisterhood of Iron
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