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  1. #31
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    Originally Posted by Rowyn View Post
    Also pause squats in which you pause while at the bottom of the motion for a few seconds, but don't lose the tension in your lower back/abs.
    Thank you for the suggestions Rowyn. I haven't tried pause squats before and I will give them a go. The huge limiting factor I am noticing is that my butt is a cheater. I really notice it when I get to the last reps in goblet squats my pelvis automatically tilts forward and makes my legs do the work and I have to mentally force my ass to do its part.

    Today's session:

    DL - 6 x 135 (In my head the bar was 20 since it is at the Y and didn't realise it was the normal 45 until the last few sets)
    2 x 185
    4 x 155 (3)
    3 x 155

    Standing leg curls - 3 x 10

    DB Decline Chest Press
    10 X 25s
    2 x 8 w 30s
    2 x 5 w 35s

    DB Pullover

    3 x 6 w 30s

    Military press - first time
    3 x 6 with just the bar - Major delt pump

    5 or 6 jump chin ups

    Richard pull - 25 feet
    He sits on the tire (he weighs 160)and we drag each other back and forth along the carpet for roughly 25 feet.

    Did two passes in a row style and one facing but just dragging him not rowing per se.
    Two passes facing away from him. This is really, really taxing but makes me feel like a brute! Plus, its fun when I get to ride on the tire and get dragged.

    Was pretty much toast for anything else major after this.

    Did Ws on the cable machine and a bunch of sets of seated leg curls. Then did 30 s on and 30 s off on the bike for 5 minutes. I should not have done the bike stuff and am pretty tired and fried out right now.
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  2. #32
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    I had the most amazing sleep last night and even woke up before my alarm went which never happens. That worked out well since we had our first blizzard and I had to clear the walk for the mail carrier.

    Today's work:

    Vertical Leg Press - various stances

    12 x 90
    12 x 140
    2 x 12 @ 180

    Bottom range of motion pulses - 4 x 12 @ 90 - felt like I was almost gonna cry - stupid burn - lol

    4 jump pullups

    3 x 5 overhand inverted rows knees bent

    3 x 10 bench dips

    Leg extension

    4 x 12 @ 105
    3 x 12 @ 45 held top of thighs to help focus on full contraction

    TRX pendulum swings 2 x 20 - killer

    10 minutes on step mill taking them two at a time - slowly, level 4. Very tiring, felt it in my butt. Rich said it was working what I need to build - so, yay! Must do often while we are going to GL.
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  3. #33
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    OH I didn't see you had a journal! Your DLs are great, I wish I could lift that weight!
    I read the post talking about faster calories burning and faster de conditioning for taller girls and I'm really curious about it! Did you at time to look into it and find any evidence of one or the other?
    I'll definitly follow your journal. Have a nice day, I hope it's not to cold in Canada!
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  4. #34
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    Horray for legs! Looking forward to the progress pics.
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  5. #35
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    Hey girls!

    No, Stroumphette I didn't look that stuff up. I got sidetracked with looking up gluteus medius exercises.

    The past couple of days winter came. We got a ridiculous amount of snow and I did a lot of shoveling Tuesday and Wednesday. Bleh. We have a by-law that you can't park on the street at night during the winter months because the plows have to be able to get through. So, even though I don't own a car I keep the driveway clear for when people stay overnight. I tried last year to just leave it and dig when people actually came but that was WAY more work than just keeping up with it.

    I watched Rippetoe's squat form video on Youtube and put on my big girl pants and finally rear barbell squatted today. Rich was there to watch form and we made changes as we went. My happy stance is feet 45 degrees out, legs really wide.

    Bar x 8
    65 x 8
    75 x 8
    90 x 4

    45 degree hack squat
    No weight unilateral 2 x 8 per leg
    1 x 8 bilateral no weight
    2 x 8 20 lbs

    I am in love with the hack squat machine. I can pummel my glutes with a narrow stance.

    Pec deck

    Bilateral

    75 x 8
    90 x 5

    Unilateral per arm

    45 x 8
    60 x 6
    75 x 4

    T-bar row

    2 x 6 w 45
    1 x 6 w 55

    Lateral raises with the machine, assisted chin up machine to work on lower portion of movement to get the dead hang accomplished, one set of cuban presses and one set of external rotations.

    10 minutes step mill.
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  6. #36
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    Low motivation yesterday.

    RDL 80lbs - 4 x 10

    Triceps pushdown - 10 x 45, 3 x 10 w 60

    Seated military press - 3 x 8 w bar
    I don't usually do the self-hate thing but doing these really got me down watching myself do them in the mirror. My arms are so long, seriously, why did I pick bodybuilding as a hobby? Oh, well. Plus, Richard had to snap some sense into my when I was complaining that I was jealous of the male bodybuilders.

    TRX hamstring curls - 3 x 10
    TRX abductor things - 3 x 10

    Hyperextension hamstring work - 3 x 10

    Tried to do some jackknives on the TRX but I couldn't get my back straight and was grumpy about it.

    Monday will be better.
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  7. #37
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    I love hack squats too, and nice job on the regular squats - those seem to be difficult for everyone to master. I still despise that exercise, lol. Your military press should go up quick, but I don't envy you tall people when it comes to pressing, that is the one instance where it pays to be short and stalky.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  8. #38
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    I haven't decided how I feel about back squats yet. So far they are tolerable.

    Had a few days away from the gym, more wintry weather. I didn't do much exercise-wise this weekend except shovel a lot and I did 55 pushups over the course of the day on Sunday.

    Today was a very good day at the gym. 9.5/10 for effort. We signed up to go there for a full year. I don't like signing contracts, and I don't like having to be dependent on another person to get to a place but I really like the facility so I sucked it up and signed on. There seriously is only one bus that goes past the GL, and not very frequently, so I will be relying on Rich.

    Leg press

    12 x 140
    3 x 12 @ 180

    Unilateral 8 x 90

    DB Chest Press
    10 x 30
    2 x 6 w 35s
    8 x 35

    DB static holds w 70s. 25 seconds, 30 seconds, 30 seconds. Haven't done this in a year or so. It's awesome.

    Hanging knee raises skier type: 3 x 10

    Adductor machine - 4 x 12

    Leg Extension 4 x 15 @ 105

    Richard Drag 25 ft

    3 backwards dragging - best time - 10.3 sec
    1 row style - 36.5 sec
    1 forward drag - 37.7 sec

    Had Richard help me get into a handstand position and just held it as long as I could, twice. Wasn't very long, there are lots of little stabilizers that'll need to get strong.
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  9. #39
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    I haven't slept enough in the past few days and because of that I am a lot more sore than I would usually be. I decided to push BB squats to next training session.

    Yesterday's efforts:

    45 degree hack squat:

    No weight - 1 x 8
    50 lbs - 3 x 6

    Vertical hack squat - unilateral

    2 x 10 non working foot flat to ground - ready to add weight now I think

    Lateral raise machine, 2 sets cuban rotation, 2 sets external rotation

    Assisted chins:

    40 lbs assist - 5
    25 lbs assist - 4
    10 lbs assist - 2

    Assisted dips - 5 reps each at 70, 55, 40 lbs assist

    TRX oblique crunches 3 x 8 - First time I have ever really felt nauseous from training.

    10 minutes step mill
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  10. #40
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    Pretty good work today - short and sweet.

    BB squats - 65 x 8, 75 x 8
    BB squats with wider stance since I was not getting the depth I wanted - bar x 8, 65 x 8

    I get that same 'oh my legs are so long' annoyance as I do with the military press.

    DL - about 7,000 times more fun than squats

    135 x 8

    6 sets of 3 x 165

    Pec deck -

    Bilateral - 75 x 8

    Unilateral - 65 x 6, 75 x 6, 90 x 4

    Facepulls, gator walk, reverse traveling plank
    Last edited by hieronymous; 12-18-2010 at 07:48 AM.
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  11. #41
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    Another good day.

    Leg press

    12 x 140

    10 x 210 (wide stance)
    3 x 12 @ 210

    Unilateral 9 x 90 wide stance

    DB chest press

    3 x 10 w 30s
    3 x 5 w 40s

    Farmer's walk w 60s. 1 x 50ft, 2 x 100 ft. The ring finger and pinky of my left hand give out before the rest.

    Seated military press

    Bar 2 x 10
    55lbs 1 x 8

    Leg extension

    15 x 105
    3 x 10 w 120

    Oblique crunch on TRX - 3 x 8

    TRX hamstring curls - 3 x 10

    5 minutes step mill
    5 minutes bike
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  12. #42
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    Good workouts in here! I like the Farmers Walks and Richard Drags.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  13. #43
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    A lot of interesting exercises here... definitely not your average workout. Your legs are looking so good!!
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  14. #44
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    Thumbs up

    Nice new pic - your legs are looking wicked!
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  15. #45
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    Thank you for all the positive comments.

    The Farmer's Walk destroyed my traps - I was so sore yesterday and stiff today. I am glad that I am getting heavier in the leg press, all the tendons and ligaments and muscles and whatnot in my hip joints are still sore.

    Today was OK.

    Hack slide- no weight 1 x 8, 3 x 7 @ 50, 1 x 8
    Unilateral hack squat - 3 x 10 no weight

    Assisted pull ups -40 x 5, -25 x 2, -85 x 10
    Assisted dips -55 x 5, bench dips 2 x 10

    Lateral raises, gator walk

    Decline BB Chest Press - 6 x 95, 4 x 95

    A whole lot of stretching. My glutes are already wrecked from all the hack squats.

    My weight has gone up to 168 and stayed there a while so I am going to have to eat a bit less and keep things in check.
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  16. #46
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    Merry Christmas!

    Last night was just a fun do whatever I felt like night.

    SLDL 80lbs - 5 x 10

    Hanging leg raises 7, 6, 6 toes to bar 3

    1-arm DB row - 3 x 6 w 30s

    If you have ever seen the movie Kids there is an amputee on the subway who says 'I have no legs, I have no legs'. In my head I kept hearing, 'I have no lats, I have no lats'. It's an issue. I went home and practiced until I could see it flex over my ribcage. This will be an area of concentration for the next while because my traps always do more of the work on back movements. My left side doesn't contract as hard.

    1-arm lateral rope pull down - 3 x 10

    Seated leg curl - 5 x 12 w 60 lbs

    Cable Ws - 3 x 10

    Some random DB pullovers and cable crossover things for your back.

    My anxiety has been acting up the past week so I ran a mile to get those brain chemicals where they need to be. A month of not doing it really slowed me down. Took 9:50. I felt so much better afterward.

    No more gym till next Monday. Am off this evening to my parents house up north. Have a nice holiday.
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    Sorry to hear about the anxiety. Running helps me too when I get like that...or yoga.

    Enjoy your break - hope you have a lovely holiday.
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    Originally Posted by hieronymous View Post
    Last night was just a fun do whatever I felt like night.

    SLDL 80lbs - 5 x 10

    Hanging leg raises 7, 6, 6 toes to bar 3

    1-arm DB row - 3 x 6 w 30s

    If you have ever seen the movie Kids there is an amputee on the subway who says 'I have no legs, I have no legs'. In my head I kept hearing, 'I have no lats, I have no lats'. It's an issue. I went home and practiced until I could see it flex over my ribcage. This will be an area of concentration for the next while because my traps always do more of the work on back movements. My left side doesn't contract as hard.

    1-arm lateral rope pull down - 3 x 10

    Seated leg curl - 5 x 12 w 60 lbs

    Cable Ws - 3 x 10

    Some random DB pullovers and cable crossover things for your back.

    My anxiety has been acting up the past week so I ran a mile to get those brain chemicals where they need to be. A month of not doing it really slowed me down. Took 9:50. I felt so much better afterward.

    No more gym till next Monday. Am off this evening to my parents house up north. Have a nice holiday.
    Hey Heironymous, if you want I'll come running with you the next time, if you like. I'm not able to run all the time because of the ankle issue but the great feeling I get from running is well worth a little ankle pain, any day!! Just let me know!! ;-)
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  19. #49
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    Merry Christmas Hope you enjoy your time and your workout looks great. I also struggle with weak lat syndrome. Nothing seems to be working. I'm working them extra hard, though! Guess I don't have the genetics lol
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  20. #50
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    Incline pressing can make your lats blow up quick. After a couple months of incline dbs mine drastically improved.

    And Merry Christmas to ya!
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  21. #51
    Get back to this ↓ hieronymous's Avatar
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    Well, the holidays were very nice. Ate a lot and laughed a lot. I really enjoyed not being sore for a few days. I am sure I will be sore again tomorrow.

    Leg press:

    Unilateral: 10 x 90
    Bilateral: 5 x 8 @ 230

    Pec deck

    Bilateral 75 x 8
    Uni:
    60 x 8
    75 x 8
    90 x 5

    Leg extensions:

    4 x 10 @ 120

    TRX oblique crunches 2 x 8, tucks 1 x 6

    Incline chest press

    3 x 10 w bar

    Tire pull

    3 reverse drag
    1 forward drag

    That was it. Richard got us a chin up bar for Xmas so we will have to find somewhere to put it in my house.
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  22. #52
    Gettin' back up again Rowyn's Avatar
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    Hope you had a great holiday! Glad to see some BB squatting goin' on in here! I love/hate them myself too, but they are a necessary evil lol. Leg press and hack with legs up and wide are good for glutes, narrow and close for quads (though you will feel it all over anyway if you are newly pushing yourself).

    Here's to everyone getting back in the training groove, phew, I will be glad to be done with the holidays!
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    Originally Posted by hieronymous View Post
    If you have ever seen the movie Kids there is an amputee on the subway who says 'I have no legs, I have no legs'. In my head I kept hearing, 'I have no lats, I have no lats'. It's an issue. I went home and practiced until I could see it flex over my ribcage. This will be an area of concentration for the next while because my traps always do more of the work on back movements. My left side doesn't contract as hard.
    IN!!! and I know how you feel, lats are hard for me to get too. I hope you enjoyed your holiday
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    http://forum.bodybuilding.com/showthread.php?t=129748113&page=8
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  24. #54
    the swole angel KasaraBrianne's Avatar
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    Your legs are incredible! I can only pray for definition like that in my future. Great lifts, I'm definitely in!
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    Get back to this ↓ hieronymous's Avatar
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    Hey guys. Today was my last day off and back at work tomorrow - but only a 3-day week. Woo hoo!

    I am not sure how much rear BB squatting I will be doing. I am going to do it as I feel like it. I spoke with Richard about it. I think they are a good conditioning movement since they feel like doing burpees. I was doing them on glute day and I want to focus on getting the glutes to do work. I am going to do more TRX assisted squats for a few weeks and build up the hip muscles with the leg press and then most likely go back to them. Richard suggested that I should not force myself to do them since this is my hobby and I should like it and not feel like I HAVE to do something.

    Originally Posted by KasaraBrianne View Post
    Your legs are incredible! I can only pray for definition like that in my future. Great lifts, I'm definitely in!
    Thanks. I wish they looked like that not flexed. lol. I will be over the moon when/if I decide to cut and be able to see my platter (what I like to call my abs). I carry a LOT of fat on my abdomen. I'm very much apple-shaped.

    Not going to the gym today - did a few hundred jumping jacks and walked around the house doing monster walks with the resistance band I got for Christmas.
    Last edited by hieronymous; 12-28-2010 at 01:10 PM.
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    Hammy Hammy Hobbes thehobbes's Avatar
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    Agreed on the awesome leg definition! Flexed or not that is impressive. And a few hundred jumping jacks holy cardio! lol
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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    Registered User punxnotdead309's Avatar
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    Good job on that workout and how many jumping jacks?! I'd be dead after 50 lol.
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    the swole angel KasaraBrianne's Avatar
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    I agree with Hobbes! Im pretty sure your unflexed probably looks better than my flexed lol.
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    Get back to this ↓ hieronymous's Avatar
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    I should have typed couple hundred not few hundred. I did 240 in 3 x 80. Was thinking of doing more then stopped thinking about it.

    So the first part of today was REALLY hard. I was so out of breath and just had to slow down a bit. It got better though.

    Smith Squat (yeah, yeah)
    2 x 10 w 50 to parallel
    3 x 10 w 50 from parallel to about 45 up

    3 x 7 inverted rows
    3 x 10 frog squats

    The rows and frog squats I supersetted with the smith squats.

    Jump pull ups 3 x 2

    DB chest press 3 x 6 w 40s

    Lateral raises - Chair leg raises 3 x 10 - Hack squat to platform no weight 3 x 10 < happy with this cuz the first time I tried the machine I could only do 5 to the platform and I was done.

    Ran 8 minutes. Felt awesome.
    Last edited by hieronymous; 12-30-2010 at 05:05 AM. Reason: added ch pr weight
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    Frog squats? Hmmm, I will have to go youtube those! They sound interesting. Awesome workout and a couple hundred is still INSANE! lol
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