Swooshie's Journal. Countdown to 60. The Old Lady Lifts

[swooshie]

I'm bumping this Kai vid that Spanky sent me, because this is how I trained this morning and man, isolating and squeezing the target muscle, getting a good contraction, a good stretch with a full ROM and holding the contraction at the peak of the lift is not easy. I had to drop my weight more then once. But it was a great session and my arms were pumped and shaky by the end. I went into the gym super happy this morning because I feel like I'm finally back on target and ready to do this




ARMS

Seated DB Tri Press

warm up sets ~

15 x 10
20 x 10
25 x 10
30 x 10

working sets ~

30 x 14
30 x 12

CGBP

55 x 14
60 x 10

EZ Bar Cable Lying Tri Press

50 x 14
55 x 14

Wide grip Tri Pushdown

60 x 14
60 x 12

EZ Bar Curls

40 x 10
50 x 12
45 x 12 <---had to drop weight
40 x 12 <---again

Standing DB Curls

15 x 14
15 x 14
15 x 14


I felt like my form was spot on and I really worked hard on squeezing the muscle hard during the contraction with a 2-second hold at the peak ... and wow did I ever feel this workout. I think I'm really going to make some progress training like this.

[lexagon]

Ahhhh yeah the Swoosh is back!

Great job ... as always! Swooshie's got her groove back! Hope you can lift your arms tomorrow.

[pharty]

Great workout SSS! Those contractions are killer should do them more often for sure.

Happy End of The World Day!
(FB is all doom and gloom and cracks me up)

[llahhsoj]

(FB is all doom and gloom and cracks me up)

Why is that? Obama winning?

[pharty]

Why is that? Obama winning?

Oh either side winning=end of the world depending on which side you are rooting for.
Happend every election I think.

[emergency]

nice see you back at it swoosh. great session and dont worry about having to drop the weights down.

[TheMatzah]

yo ladies


have a great day

[nvrstopworking]

Happy to hear that Kai is helping you get back on track Swooshers.

Keep up the smexy!

[thehobbes]

Nice job Swoosh, form, form, from, dat Kai Ham knows what's up. Get your jackedness on girl! (Ooo new word alert.)

Why is that? Obama winning?

I am gonna be mad no matter which one wins, srs, it was a matter of who I dislike less this time around, still don't know.

[llahhsoj]

Nice job Swoosh, form, form, from, dat Kai Ham knows what's up. Get your jackedness on girl! (Ooo new word alert.)

I am gonna be mad no matter which one wins, srs, it was a matter of who I dislike less this time around, still don't know.

I wrote in a write in vote for Swooshie as President. Just in case whoever tallies the vote doesn't know of her, I put in a link to this log.

[gobbles23]

Nice! Your new method of training sounds hard and interesting! I think it'll be awesome!

[Raigs]

Swoosh thats one solid arm session! Forgot I was in your log for a second when I saw a workout :P JK...

This training program should really get you to your goals

[Cardioconvert]

I went into the gym super happy this morning because I feel like I'm finally back on target and ready to do this

I felt like my form was spot on and I really worked hard on squeezing the muscle hard during the contraction with a 2-second hold at the peak ... and wow did I ever feel this workout. I think I'm really going to make some progress training like this.

Awesome! Looking foward to reading along - you seem uber focused right now - you go girl

[swooshie]

Ahhhh yeah the Swoosh is back!

Great job ... as always! Swooshie's got her groove back! Hope you can lift your arms tomorrow.

Thanks, Lexi I'm glad you're back too! My arms are just a teensy sore today ...

Great workout SSS! Those contractions are killer should do them more often for sure.

Happy End of The World Day!
(FB is all doom and gloom and cracks me up)

Thanks PSS

Wish I had read that Happy End of the World deal this morning ... I would have called in sick and done something fun.

Why is that? Obama winning?

Oh either side winning=end of the world depending on which side you are rooting for.
Happend every election I think.

Politics .... I don't get too excited about it all. I feel like we're in such a mess, no one will ever get us out of it and I feel like I'm just voting for the best of the worst.

nice see you back at it swoosh. great session and dont worry about having to drop the weights down.

Thanks E I'm trying to keep that in the back of my mind ... if the weight's too heavy it will affect my form.

[Echo814]

I like the idea of focusing on the contraction of the movement for muscle growth, I don't know why but most of my lifting is like that. The feel of the muscle working rather than exploding the weight up some how feels better

Glad to hear you're happy with you new plan I think sometimes all it takes is to figure something out and have a clear goal that's not muddled up by other things, way to guilty of it myself.

[swooshie]

yo ladies


have a great day

Hey there Matz I'm heading over to your journal later tonight

Happy to hear that Kai is helping you get back on track Swooshers.

Keep up the smexy!

Thanks for hooking me up, Spanky! Between the links you and Josh gave me, I've started to tweak my training a bit. I like it!

Nice job Swoosh, form, form, from, dat Kai Ham knows what's up. Get your jackedness on girl! (Ooo new word alert.)

I am gonna be mad no matter which one wins, srs, it was a matter of who I dislike less this time around, still don't know.

"Kai Ham" "jackedness" You know I love made up words!

Yep ... see above..... we share the same political mindset

I wrote in a write in vote for Swooshie as President. Just in case whoever tallies the vote doesn't know of her, I put in a link to this log.

President Swoosh ... Free gym membership and squat rack for all!

Nice! Your new method of training sounds hard and interesting! I think it'll be awesome!

Hi Gobbs! Thanks

Swoosh thats one solid arm session! Forgot I was in your log for a second when I saw a workout :P JK...

This training program should really get you to your goals

You keep that up and I'm coming to get you, Raig! There's a workout up there ^^^ and one down there ....

Thank you! I sure appreciate it!

Awesome! Looking foward to reading along - you seem uber focused right now - you go girl

Hey CC! I need to come over and catch up with you!

[swooshie]

I like the idea of focusing on the contraction of the movement for muscle growth, I don't know why but most of my lifting is like that. The feel of the muscle working rather than exploding the weight up some how feels better

Glad to hear you're happy with you new plan I think sometimes all it takes is to figure something out and have a clear goal that's not muddled up by other things, way to guilty of it myself.

I totally agree! Focusing on the contraction really fatigues the muscle pretty quickly and I'm whooped by the end of my workout. I like it! I'm definitely one of those people who needs structure and specific goals.

[swooshie]

BACK

Wide Grip Lat Pulldown

warm up sets ~

55 x 8
65 x 8
75 x 8
85 x 8

working sets ~

85 x 12
90 x 12 rep PR
90 x 12

Straight Bar Pulldown

60 x 14
70 x 11 ---- grrrr could not hit that last one
70 x 12

Seated Cable Rows

80 x 14
90 x 14
95 x 12

Rack Pulls ---- I'm not sure why this program puts this big compound move at the very end of the workout. These went up easy and I tightened up my form a lot and not a wiggle was seen ....not one!

185 x 14
205 x 14



I worked out at 7:00 a.m. this morning and was back in the gym at 6:30 pm for cardio .... 300 cals on the Arc

Good night, Peeps!

[FrmrHoss]

If there was no wiggle, I'm not into it.

But you're right, I think I would be exhausted by the time I hit those rack pulls.

[dreahere]

Hai Swoosh!

[emergency]

congrats on the PR and strong racks swoosh

[Boomer29]

Swoosh your doing amazing!! That looks tough! Keep it up!

[llahhsoj]

BACK

Wide Grip Lat Pulldown

warm up sets ~

55 x 8
65 x 8
75 x 8
85 x 8

working sets ~

85 x 12
90 x 12 rep PR
90 x 12

Straight Bar Pulldown

60 x 14
70 x 11 ---- grrrr could not hit that last one
70 x 12

Seated Cable Rows

80 x 14
90 x 14
95 x 12

Rack Pulls ---- I'm not sure why this program puts this big compound move at the very end of the workout. These went up easy and I tightened up my form a lot and not a wiggle was seen ....not one!

185 x 14
205 x 14



I worked out at 7:00 a.m. this morning and was back in the gym at 6:30 pm for cardio .... 300 cals on the Arc

Good night, Peeps!

Nice session and great PR! I like doing some compounds at the end of a sessio. I pretty much do Deads last when I do them.

[lexagon]

Rockstar Swoosh at it again!

[Luvdogs]

Great back workout! Nice PR

[swooshie]

If there was no wiggle, I'm not into it.

But you're right, I think I would be exhausted by the time I hit those rack pulls.

Should I put the wiggle back in?

FarmerHoss!!! Hiya

Hai Swoosh!

Hey Drea! I need to pop over tonight and see how you're doing!

congrats on the PR and strong racks swoosh

Thanks, E Rack pulls are one of my favs! I like that they're in this program

Swoosh your doing amazing!! That looks tough! Keep it up!

Really? Thanks, Boomdiggity! That means a lot coming from one of my Amazon idols

Nice session and great PR! I like doing some compounds at the end of a sessio. I pretty much do Deads last when I do them.

Thank you, Josh! Thanks for the vote for President Swoosh ....... I'm not sitting at a White House desk today though.

Rockstar Swoosh at it again!

At first glance I read that as "Rackstar" Hahahaha! Thanks, lexi You need to come visit me

Great back workout! Nice PR

Hey thanks, Julia! I appreciate it

[swooshie]

It's no workout Wednesday!

I also heard on the radio this morning that it's National Tongue Twister Day! Try this tongue twister 3 times real fast~

Amazons are da bomb
Amazons are da bomb
Amazons are da bomb


Ok, not really a tongue twister ... just wanted everyone to be saying that today.



Say this one 3 times real fast ~

Swoosh Tush

[RyouBakua]

tongue twisters now?











is that your new warm up?

[thehobbes]

Solid Back Day Swoosh, grats on the PR! That's crazy having rack pulls/DL at the end, pure insanity!!!! Tongue twister day, whatever happened to days dedicated to foodz - national bagel day ftw!

[nvrstopworking]

Dang.... gym twice in 1 day?

Someone's got her mojo back for sure!

No more wiggles? I haz a sad.


EDIT: 14K posts! Damn I talk a lot....