I only trained 3 days last due to Christmas holiday traveling. I'm not too concerned about missing the other two days as life happens and I needed the rest.
Upper Body
Pendlay Rows 45x6, 95x6, 135x6, 145x6, 145x6, 145x7
HS Pulldowns per side; 70x8x3
Layne Rows 115x12, 115x15
DB Shoulder Presses 50x10, 50x7, 50x5
DB Side Lateral Raises 20x8, 20x8
SS Face Pulls 85x12, 85x12
Inc BB Presses 95x6, 135x6, 145x4, 145x4
Machine Flys 100x12, 110x12
Push ups 5
Alt Db Curls 35x8, 35x8, 35x6
Cable Curls 85x10, 85x10
1-Arm Neg 55x4
OH Cable Ext 105x8, 115x5, 115x5
Pressdowns 115x10, 115x10
Cardio
30 min LISS
I picked up a rep on Pendlay Rows. I think I can add a few more pounds next time out.
Shoulder presses declined as both sets of 55s were being used; nevertheless, I did what I could with 50's.
Cardio 30 min LISS
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Closed Thread
Results 1 to 30 of 815
Thread: Tifflex's 2012 journal
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12-27-2010, 03:20 PM #1Registered User
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Tifflex's 2012 journal
Last edited by demike; 12-31-2011 at 01:45 PM.
Genshai
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12-27-2010, 03:22 PM #2Gettin' back up again
- Join Date: Feb 2010
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First! Hope the holidays were good Tiff!
"A champion is someone who gets up even when he can't" ---Jack Dempsey
I eat for living, not just lifting.
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12-27-2010, 03:25 PM #3Old Man Yelling at Cloud
- Join Date: Jan 2010
- Posts: 39,134
- Rep Power: 294175
2rd!!!!!!!!!!!!!!!!
In for the Tiffinator!!!
-=FLEX=-Insta: flexjs
Perseverance, Inc.
Spring Supremacy 2018 - 620/345/615 @ 50 yrs old
RIP Gene Rychlak
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12-27-2010, 05:25 PM #4Bootless Errand
- Join Date: Feb 2008
- Location: United States
- Posts: 85,695
- Rep Power: 1682162
Wow! I'm actually in on someone's FIRST journal page!
And yours no less, Tiff!
Strong training, as usual. It's going to be a good year.
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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12-27-2010, 05:36 PM #5-In Reconstruction Mode-
- Join Date: May 2009
- Location: United States
- Posts: 5,572
- Rep Power: 8883
In on first page!
Looks like your off to a great start! Should be an awesome journey.
Subbed!I can do all things through him who strengthens me.
~ Philippians 4:13
"People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents."
~ Andrew Carnegie
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12-27-2010, 08:09 PM #6me>you
- Join Date: Feb 2007
- Age: 50
- Posts: 16,624
- Rep Power: 126782
In for the powerhouse lifts!
and you supplied 'em the 1st post.
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12-27-2010, 11:52 PM #7Registered User
- Join Date: May 2008
- Location: Massachusetts, United States
- Posts: 43,944
- Rep Power: 991527
Strong upper body work Tiff! I hope you had a great holiday!
National Level Competitor (Female BB)
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12-28-2010, 09:51 AM #8Registered User
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
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Thanks for your support!Originally Posted by Rowyn
Hiya Jim!Originally Posted by -=FLEX=-
In for the Tiffinator!!!
-=FLEX=-
It's going to be a great year indeed; thanks for stopping by.Originally Posted by ironwill2008
Wow! I'm actually in on someone's FIRST journal page!
And yours no less, Tiff!
Strong training, as usual. It's going to be a good year.
Thank you! By the way, I'm originally from Richton, Mississippi.Originally Posted by IronAvalanche
In on first page!
Looks like your off to a great start! Should be an awesome journey.
Subbed!
Hi Brian, how are you?Originally Posted by ArchAngel'73
In for the powerhouse lifts!
and you supplied 'em the 1st post.
Thank you Kim! Christmas was fantastic! I'm well-fed and restedOriginally Posted by kimm4
Strong upper body work Tiff! I hope you had a great holiday!
.
Genshai
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12-28-2010, 10:00 AM #9*Ouch*
- Join Date: Aug 2007
- Posts: 2,718
- Rep Power: 7158
Glad you had a great Christmas Tiff.
Nice upper body workout, looking forward to more greatness in 2011.
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12-28-2010, 10:31 AM #10Old as dirt...
- Join Date: Oct 2008
- Posts: 20,665
- Rep Power: 90180
In for this one.
God Bless ya Tiff!Was friends with Methuselah
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12-28-2010, 02:30 PM #11Registered User
- Join Date: Sep 2005
- Location: Pennsylvania, United States
- Age: 54
- Posts: 39,184
- Rep Power: 28039
lookin for any more subscribers?
"Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."
My Training Journal - http://forum.bodybuilding.com/showthread.php?t=145043261
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12-28-2010, 05:01 PM #12No longer in denial
- Join Date: Feb 2006
- Location: Florida, United States
- Age: 66
- Posts: 11,360
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In on page one!
" ----------I`m your Huckleberry......'"
John Adams
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12-28-2010, 05:24 PM #13currently unsupervised
- Join Date: Jul 2004
- Posts: 3,103
- Rep Power: 28778
Me too! WOOT!Originally Posted by Nikonguy
In on page one!
.
.
“This is worship: To serve mankind and to minister to the needs of the people.
Service is prayer. A physician ministering to the sick, gently, tenderly,
free from prejudice and believing in the solidarity of the human race,
he is giving praise.”
~ ‘Abdu’l-Bahá
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12-28-2010, 06:25 PM #14Registered User
- Join Date: Aug 2007
- Location: Illinois, United States
- Posts: 148
- Rep Power: 263
I'm in Tiff!
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12-29-2010, 05:44 AM #15Registered User
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
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Thanks Nancy. 2011 is THE year!Originally Posted by Pretty Hardcore
Glad you had a great Christmas Tiff.
Nice upper body workout, looking forward to more greatness in 2011.
Thanks Roy! His blessings abound. Happy New Year.Originally Posted by Old-Time-Lifter
In for this one.
God Bless ya Tiff!
Hiya Ed!Originally Posted by Nikonguy
In on page one!
Hi AthiOriginally Posted by Athena
Me too! WOOT!
.
Cool; thanks for following!Originally Posted by Barnewolt
I'm in Tiff!Genshai
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12-29-2010, 05:49 AM #16Registered User
- Join Date: Sep 2005
- Location: Pennsylvania, United States
- Age: 54
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wow...
"Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."
My Training Journal - http://forum.bodybuilding.com/showthread.php?t=145043261
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12-29-2010, 05:54 AM #17Registered User
- Join Date: Oct 2006
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Originally Posted by rpaul11
lookin for any more subscribers?Good morning Rich.Originally Posted by rpaul11
wow...
My current log
http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753
A step backwards is better than a setback.
If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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12-29-2010, 05:56 AM #18Registered User
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dont forget TiffanyOriginally Posted by storm1507
Good morning Rich.
Morning to both of you"Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."
My Training Journal - http://forum.bodybuilding.com/showthread.php?t=145043261
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12-29-2010, 06:26 AM #19Registered User
- Join Date: Mar 2004
- Posts: 16,574
- Rep Power: 12143
Hi Tiffany!
What are your goals for 2011?
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12-29-2010, 07:47 AM #20Registered User
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 42599
Lower Body
Front Squats
45x6
95x4
135x4
155x4
165x4
165x4
Leg Presses PWO
4p per side x8
4p per side x10
4p per side x10
Leg Ext
165x8
165x8
165x8
SLDLs
45x6
135x6
195x6
205x4
205x5
Seated Leg Curls
135x12
135x10
LP Calves PWO
4plates per side x8
4plates per side x10
4plates per side x10
Seated Calves
155x8
155x10
Dropset:
155x10
110x12
70x12
Cardio
21 min LISS
.
.
.
Front squats felt heavy this morning, so I lowered the weight a bit from last week. Depth was great on each rep and quads were thoroughly worked. I added Leg Presses to work on quad sweep.
SLDLs improved over last week. I pushed the envelope a bit by adding 20 pounds to the lift. I felt nauseous after the second set, but didn't lose my meal
.
Tomorrow=back/chest
Happy Wednesday!Genshai
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12-29-2010, 07:49 AM #21Registered User
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- Location: Georgia, United States
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Please forgive me Rich!Originally Posted by rpaul11
wow...
+Originally Posted by storm1507
LOL!Originally Posted by rpaul11
dont forget Tiffany
Morning to both of you
Hi EliseOriginally Posted by ChocoChick
.
My number one fitness goal is to get my butt on stage. I'm tired of talking about it. I will compete, but I won't announce the date until 6-8 weeks out.
Genshai
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12-29-2010, 07:55 AM #22No longer in denial
- Join Date: Feb 2006
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Originally Posted by Tifflex
How the heck are we all supposed to make travel plans 6-8 weeks out?? Huh? HUH??
Last edited by Nikonguy; 12-29-2010 at 08:47 AM.
" ----------I`m your Huckleberry......'"
John Adams
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12-29-2010, 07:58 AM #23Bootless Errand
- Join Date: Feb 2008
- Location: United States
- Posts: 85,695
- Rep Power: 1682162
Good work.Originally Posted by Tifflex
Seeing these in here reminds me of how effective Smith Fronts were for me last year, and that I'm going to bring them back in the near future.
Good job on the opposing muscle group.SLDLs
45x6
135x6
195x6
205x4
205x5
Seated Leg Curls
135x12
135x10
Nice calf blast.LP Calves PWO
Seated Calves
Dropset
Good deal!I felt nauseous after the second set, but didn't lose my meal.
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
-
12-29-2010, 08:03 AM #24Registered User
- Join Date: Sep 2005
- Location: Pennsylvania, United States
- Age: 54
- Posts: 39,184
- Rep Power: 28039
that looks like a great leg WO Tiffany
You have some real winners in there
BTW...if you lose your lunch do you get to eat again?
"Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."
My Training Journal - http://forum.bodybuilding.com/showthread.php?t=145043261
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12-29-2010, 08:09 AM #25Body by Design
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- Rep Power: 9352
Back to support you! and get back in shape! Sub'd
Workout Thread
http://forum.bodybuilding.com/showthread.php?t=133556053
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12-29-2010, 09:42 AM #26Old as dirt...
- Join Date: Oct 2008
- Posts: 20,665
- Rep Power: 90180
Looks like a strong workout to me........Originally Posted by Tifflex
Lower Body
Front Squats
45x6
95x4
135x4
155x4
165x4
165x4
Leg Presses PWO
4p per side x8
4p per side x10
4p per side x10
Leg Ext
165x8
165x8
165x8
SLDLs
45x6
135x6
195x6
205x4
205x5
Seated Leg Curls
135x12
135x10
LP Calves PWO
4plates per side x8
4plates per side x10
4plates per side x10
Seated Calves
155x8
155x10
Dropset:
155x10
110x12
70x12
Cardio
21 min LISS
.
.
.
Front squats felt heavy this morning, so I lowered the weight a bit from last week. Depth was great on each rep and quads were thoroughly worked. I added Leg Presses to work on quad sweep.
SLDLs improved over last week. I pushed the envelope a bit by adding 20 pounds to the lift. I felt nauseous after the second set, but didn't lose my meal.
Tomorrow=back/chest
Happy Wednesday!
Well done!Was friends with Methuselah
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12-30-2010, 06:47 AM #27Registered User
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 42599
LOL! I'll keep you posted.Originally Posted by Nikonguy
How the heck are we all supposed to make travel plans 6-8 weeks out?? Huh? HUH??
I find Smith front squats to be awkward. Perhaps it was an off day.Originally Posted by ironwill2008
I was pleased as I need to bring up everything.Originally Posted by ironwill2008
Thanks! Calves appear to be a little more development. I would like to see what gains I've truly made.Originally Posted by ironwill2008
Thanks Rich!Originally Posted by rpaul11
that looks like a great leg WO Tiffany
You have some real winners in there
BTW...if you lose your lunch do you get to eat again?
Um, I need my protein, fat, and carbs so I get to eat it again.
Thanks! Good luck to you!Originally Posted by bad.bull
Thank you!Originally Posted by Old-Time-Lifter
Looks like a strong workout to me........
Well done!Genshai
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12-30-2010, 06:54 AM #28Registered User
- Join Date: Mar 2004
- Posts: 16,574
- Rep Power: 12143
Cool. What kind of competition will you do? Or is that a secret, too?Originally Posted by Tifflex
My number one fitness goal is to get my butt on stage. I'm tired of talking about it. I will compete, but I won't announce the date until 6-8 weeks out.
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12-30-2010, 07:43 AM #29Registered User
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 42599
I'll be competing in a natural bodybuilding show. I'm 95% sure it will be with this federation: www.snbf.com.Originally Posted by ChocoChick
Genshai
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12-30-2010, 07:44 AM #30Registered User
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
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- Rep Power: 42599
I left my journal at home, so I did exercises from memory. I ended up forgetting one back exercise, but overall it was a great morning.
I took 2 Con-Cret capsules around 3:10. I waited until 4:15 to lift to give it time to digest.
Chest/Back
WG Pulldowns
120x10
120x10
125x10 yeah!
NG Pulldowns
105x10
105x8
105x9
BB Rows
115x10
115x10
115x12
DB Pullovers
50x15
50x10
Hangs
30 secs
Flat DB Presses
75x6
75x5
75x5
HS Inc Presses per side
45x12
45x12
45x12 fail
Pec Deck
130x8
130x8
130x8
Wtd Chest Stretch
40's at 60 secs
Pushups super slow
5
Cardio
30 min PRE
15 min POST
Increased reps or weights on most exercises. I'm pleased with progression, especially on compound movements.
Have a great day!Genshai
; nevertheless, I did what I could with 50's.
2rd!!!!!!!!!!!!!!!!
.
. 
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