Working On P's Body and (lots of) Other Chitter-Chatter

[RyouBakua]

95/5
135/5
185/3
225/3 multiple sets

this


warm up good and conserve str for the working sets


norackpulls

[pharty]

this


warm up good and conserve str for the working sets


norackpulls

Whatchu got against rack pulls? People suggested I don't heavy DL every week...

[RyouBakua]

Whatchu got against rack pulls? People suggested I don't heavy DL every week...

theres always pullups, pulldowns, bb rows and db rows

[pharty]

theres always pullups, pulldowns, bb rows and db rows

Yep I do weighted pull ups, lat Pulldowns and cable rows with bb and DB rows thrown in. Alternate rack pulls and deads.

[KimPossible98]

Came in to check out these progress pics you were speaking of and hey, that is super work there! Lately I am all for seeing more ladies post pictures where they are 10+ lbs heavier and look even better. It's good stuff to post right around this time of year when everyone decides they are just not going to eat anymore.

Way to inspire the newbs! So proud of all your work and dedication. Bulking and eating can become a real chore as I have learned over the past year but the results are pretty amazing as you have shown!

[MissKB]

So much win in here, P! Cute hair, cute fam, great bod - you stole 2012, can't wait to see what 2013 brings ya!

[Boomer29]

Hola P glad you had a good new years!

[thehobbes]

So tmrw is DL day. Last session was
95/10
135/10
175/5
195/5
225/3

Stick with similar numbers but more sets at 225? Start with 115 or 135 warm up? I get scared to go up big jumps but I guess 135 to 175 felt fine.
What do?

Good advice given in here already even though there will be many different opinions on this. I personally jump up by a max of 30lbs per set on DL since it's not an exercise I want to temp fate with by going up like 50lbs at a time. I think going 135 to 185 is too much (would be different for a person lifting at a max of over like 3 plates of course.) Your origional setup looks good enough IMO. Then again I have never seen anybody over here do as much warmup or slow increminting as I do, so my opinion on set progression will always be on the conservative side.

Go Super P, go!

[pharty]

BBL to chitter chatter...gotta take 4yo to get his cast off. He's not thrilled at all. Think the cast makes him feel safe poor dude.

TRAINING
1-2
Back
3:35am cardio
4:00am liftin'

Supps
Coffee
Banana
Creatine
BCAAs

DL
115/8
155/5
185/5
225/3
225/3

Pull-ups
BW/10
+10/6-4
+10/6-4
+10/6-4 all weighted.
BW/8-4
SS
Rows
70/10
70/10
70/10

Lat Pulldowns-behind head
pin at
7/15
7/15
SS
Cable Rows
7/15
7/15

Lat Pullover
45/20
50/15
55/15
60/12
Yes! I have overcome my fear of my shoulders popping off on these

Cardio
TM
run 1 mile
walk 2 min
run 1 mile
cool down
250cals
happy with that...haven't ran in forever

[gobbles23]

Nice workout! Still loving those pull-overs- last time I tried those lying on the floor with the bar I nearly killed myself

[Stncldsnake]

Nice session P!, tons of volume..

[Boomer29]

Aw poor little guy and his cast

Nice deads pseph!

[thehobbes]

Solid day all around P-ham! I admire your ability to do pullovers, you iz my hero.

Hope your little dude feels better after the cast comes off. A kit-kat bar can cheer anyone up. Also you may want to invest in a helmet and some bubble wrap the way things have been going lol.

[MissKB]

Nice workout! Still loving those pull-overs- last time I tried those lying on the floor with the bar I nearly killed myself

Same...haha. You go P!

[swooshie]

Hey P Awesome workout, as usual! Hope mini P dude did ok with that scary cast saw ... and poor little arm is probably all scaly and atrophied Get that kid a dumbbell to go with that Kit Kat bar!

[scotthm2]

Nice deads!
Am very jealous of your pullups! Teach me...teach me :-)

[pharty]

Nice workout! Still loving those pull-overs- last time I tried those lying on the floor with the bar I nearly killed myself

Have you tried them on a bench? I wonder if they'd be easier with a little momentum and that nice stretch. Next time I'll try them on the floor

Nice session P!, tons of volume..

Thanks Snake!

Aw poor little guy and his cast

Nice deads pseph!

Yeah he was a pain then a pain later then more of a pain before bed but finally got overhimself.
Workin' on those deads before I go on that concentration camp diet

Solid day all around P-ham! I admire your ability to do pullovers, you iz my hero.

Hope your little dude feels better after the cast comes off. A kit-kat bar can cheer anyone up. Also you may want to invest in a helmet and some bubble wrap the way things have been going lol.

It honestly took me a while to overcome my fear of those. I knew it was all mental but I really do feel it in my lats so hopefully they iz workin'.

I actually got him this

Same...haha. You go P!

Lol thanks KB

Hey P Awesome workout, as usual! Hope mini P dude did ok with that scary cast saw ... and poor little arm is probably all scaly and atrophied Get that kid a dumbbell to go with that Kit Kat bar!

Yeah he hated the saw said it hurt then said his beautifully healed healed arm hurt. Then he couldn't lift his arm then was fine just fine once the brace was on. Hymz just scared

I got him Fro Yo instead

Nice deads!
Am very jealous of your pullups! Teach me...teach me

Hi there and thanks!
Just keep working on them! I hate them very very much lol.

[pharty]

Ermuhgawd WHY do I do these things to myself?

Not sure I can find the vid again but here's what I did today:

5 rounds with 2-ish minute rest

5 thrusters @65#
5 purpess with lateral jump
5 chins @10#
5 box jumps 24" box I think
5 rounds farmer's walks with 25s

First two things made me want to vomit srsly. Burpees look so stupid but man do they hurt.

Then went on to do:

Dips
BW/10
BW/10
BW/10

Skulls-Incline
45/15
55/10
55/10

Ball PU
2 lololololol dead just dead
SS
Seated Tricep Pressdown
1pps/20

Then I came home and showered off then went back to bed from about 6:45-9
Those type of workouts really whoop me.
Hoping to be able to give blood last time they refused me

[mmater]

Ermuhgawd WHY do I do these things to myself?

Not sure I can find the vid again but here's what I did today:

5 rounds with 2-ish minute rest

5 thrusters @65#
5 purpess with lateral jump
5 chins @10#
5 box jumps 24" box I think
5 rounds farmer's walks with 25s

First two things made me want to vomit srsly. Burpees look so stupid but man do they hurt.

Then went on to do:

Dips
BW/10
BW/10
BW/10

Skulls-Incline
45/15
55/10
55/10

Ball PU
2 lololololol dead just dead
SS
Seated Tricep Pressdown
1pps/20

Then I came home and showered off then went back to bed from about 6:45-9
Those type of workouts really whoop me.
Hoping to be able to give blood last time they refused me

Awww, you crossfitted and didn't even know it. How cute. haha. jk. Awesome workout. I have been saving my "crossfit" workouts til the END of my "real" workout so I don't drop a weight on my head from exhaustion. Great work!!!

[-H-]

what up, P?

i see you on FB but popping in to say hi! and hi to everyone else!


you are continuing to kick ass!

i am curious as to what you can do with DB's now that your BB stuff has progressed so much. bench and shoulder press. so do a little experiment, k??
lol.. i love DB's but switching to BB for some things cause my gym doesn't have those wonderful small increment DB's.

happy new year!

[pharty]

Awww, you crossfitted and didn't even know it. How cute. haha. jk. Awesome workout. I have been saving my "crossfit" workouts til the END of my "real" workout so I don't drop a weight on my head from exhaustion. Great work!!!

Lol I know. I've done a few others and plan to do them every other Thursday to switch things up. I LOVE them and I think it's because I love sprints...quick HR up quick recovery rather than running 5 miles (this is the new P talking not the old let's run and run and run P). That gonna vomit feeling is different from the just DL'd my max vomit feel

what up, P?

i see you on FB but popping in to say hi! and hi to everyone else!


you are continuing to kick ass!

i am curious as to what you can do with DB's now that your BB stuff has progressed so much. bench and shoulder press. so do a little experiment, k??
lol.. i love DB's but switching to BB for some things cause my gym doesn't have those wonderful small increment DB's.

happy new year!

Lol why you trying to take my BB bench from me???????????

I would think they wouldn't be apples to apples though?

[thehobbes]

Accidental crossfitting... nooooo!!! Lol that would've made me lean over a broccoli tree for sure.

I would think they wouldn't be apples to apples though?

Correct, if you train them pretty much equally you should be able to bb wayyy more. If there's one you usually avoid you will suck at it when you do it though.

[-H-]

Lol I know. I've done a few others and plan to do them every other Thursday to switch things up. I LOVE them and I think it's because I love sprints...quick HR up quick recovery rather than running 5 miles (this is the new P talking not the old let's run and run and run P). That gonna vomit feeling is different from the just DL'd my max vomit feel



Lol why you trying to take my BB bench from me???????????

I would think they wouldn't be apples to apples though?

LOL! nah....I am curious though!
Aren't you? Lol...

[Boomer29]

thrusters= the big suck!

Good job!

[mmater]

thrusters= the big suck!

Good job!

Agreed!!!!! I did three benchmark workouts this week. I am trying to knock out the crossfit benchmarks and then work on improving them.

Hammie, don't be skeerred.

[pharty]

Accidental crossfitting... nooooo!!! Lol that would've made me lean over a broccoli tree for sure.

I know right? People were all "do wut?? go lift something!"
notsrs

Correct, if you train them pretty much equally you should be able to bb wayyy more. If there's one you usually avoid you will suck at it when you do it though.

LOL! nah....I am curious though!
Aren't you? Lol...

Yeah I haven't DB benched since, uh, April or May....

thrusters= the big suck!

Good job!

Dude they were HARD! THEN burpees which look all dumb but totally wore me out. BUT I think they would help me with squat depth

Agreed!!!!! I did three benchmark workouts this week. I am trying to knock out the crossfit benchmarks and then work on improving them.

BRB googling crossfit benchmarks...
Erica I'd love to hear/see any grueling workouts as I plan to do them every other week.

Hammie, don't be skeerred.

I bet Mammie would rock out some thrusters and burpees!

[mmater]

BRB googling crossfit benchmarks...
Erica I'd love to hear/see any grueling workouts as I plan to do them every other week.


I bet Mammie would rock out some thrusters and burpees!

I bet she would too. hahaha.

As for the benchmarks, do you have an iPhone? If so, there is an app myWOD. There is a price, but it is totally worth it. On there, it has a ton of workouts. There is also a free website called wodshop.org. It generates WODs for you. HOWEVER, here are the benchmarks that are the foundation of crossfit:

Fran
Karen
Elizabeth
Cindy
Isabel
Grace
Nancy

Those are enough to get you started. Just go to crossfit.com and on the left there is a link for the exercises and it gives you video demos of the WOD. If you can't do it as prescribed, it can be modified. If you are not sure how to modify it, let me know and I can tell you. Currently, I have to modify a lot of them because I can't do unassisted pullups, and I refuse to learn the kip until I can do a strict pullup (personal rule for me). Mind you, kipping pullups are still challenging and really are different than strict, so maybe one day I will give up that rule. lol.

Ok, now go crossfit!!!!! lol.

[pharty]

TRAINING
1-4
Chest
3:40am cardio
5:00am liftin'

Supps
Coffee
1/2 protein bar
Creatine
BCAAs

Flat Bench
65/20
95/10
125/4 so not in the groove
125/4 sorta not really in the groove
125/4 had a talk with the bar...finally got in the groove
125/4
135/3
135/2

Incline Bench
65/15
85/5
85/5

Cardio
TM run 1 then intervals-ish. Whooped form yesterday's crossfitish srsly.
200cals/20:00

Weight
129.0 Starting weight
18 weeks later
138.6 1/4 no change

.53 a week

Notes
No scale gain this week even after McDevil's AND Moe's nachos this week
WhoooHoo to 135 for a few reps!
No booze since NYE

Weight Loss--so what do we figure is a good rate of weight loss? There gonna be a big whoosh at first ya think? Eating 2500ish now and here and there but have only put on .6 in the last 4 weeks. Worst Holiday Bulker EVER!

Full disclosure=My little street is doing a biggest loser thing. I know but I can't NOT do it (I have to...just leave it at that). I'm going to eat like a strongman until Sunday as pictures of scale are to be submitted by 5pm. It will last 12 weeks. I don't plan on winning unless I'm paired with a male that loses a bunch (anonymous partners) since I don't have a ton to lose/still won't add up to a huge percentage. Sorry if I'm not making sense here but I don't feel like going into detail about the rules since you don't care anyway (it's ok i understand). Anywho I'm probably still going to aim for another 1.5 gained but I'm not sure that matters a ton at this point??? Erg I'm waffling. Hate that.

OK let me try and talk this out:
Originally was thinking bulk until mid-Feb/24 weeks/12 pounds. I'm at 9.5 pounds gained since start of bulk but 17 from my lowest last Spring. If I'm bored later I'll figure out my monthly averages from last year. God how am I 17 pounds heavier lol.
Currently I don't think I can bulk that much longer. I'm feeling OK today but that changes by the hour.
So if I stay at 2500 cals until the end of the month and put on, say, 2 more pounds is that really a big "deal" in the grand scheme of things? Keep going and just hit the weights as hard as possible?
Stay at 2500 and add in a smidge more cardio and hope to maintain because 2 pounds isn't "worth it"?

Dammit am I making any sense? Lori? You usually get what I'm going for...lol!

Also I'm thinking I don't want to cut too quickly, right? Preserve as much muscle as possible and all that.

Another option (if I'm feeling good about gaining) is to keep the original "bulk for 24 weeks" and say eff the competition on the street. I'd only be out max maybe 30 bucks for the main comp. Could still win some later (I put in a "keep the weight off or lose more 8 weeks after contest thing). If I get to

143 by 2/15?
6 weeks to end of neighborhood street competition on 3/31

Brain=fried so I give up trying to talk it out lol.
Just tell me if gaining 2-5 more pounds is worth the amount of muscle I *might* get out of it

[pharty]

Also...

Used a Christmas GC to get these Lulus yesterday


FTL Photobucket get your shiz together already!
Anyway you can sorta see how big my quads look in these tights
Big being a relative term around here...hahaha!
But then calves look eensy
Turkey!--You can see my hair is still blonde even if that lighting makes it look like poo

[thehobbes]

Nice benching PRs! That's a huge improvement P, I iz proud, hamly tears.

For this wt loss comp is there real $ on the line? Heehee I'd drink a gallon of water right before weigh in. That aside, I personally think on your frame a 2-5lb gain would yield enough of a muscle gain for me to do it, but of course it depends what is more important to you so do what makes ya happy! Whenever you do get back on a cut, if your lifts start going down noticably then I would reassess, no reason for lifts to drop on a cut srs. Then again I am the Ham of: LIFTS > pretty much everything else.