Strength in numbers..Kim's journal

[beatha]

3/31: Legs

Lunges: 4sets x 15 each ( 1/2 forward/ 1/2 backward) w/ 45lbs

Split Squats: 4 x 12 @ 50lbs (25 lb plate in each hand)fuuuuuuuuk that was hard!!!

RDL's: 4 x 12 @ 80, 90, 100, 110 lbs

KB Swings: 4 x 15(or 20...can't remember) @ 25lbs

Seated OH Single Arm Shoulder Press w/ non working arm in iso hold: 4 x 12 @ 20 lbs (threw these in b/c not sure if Im going to get to train tomorrow, and haven't hit shoulders this week)

On another note I dropped a 40 lb db on my finger yesterday and today it's swollen and purple

Sorry to read about you injuries esp the back thing . . . wishing you the best of luck in treatment & recovery from both.

[bethanyboo]

Split Squats: 4 x 12 @ 50lbs (25 lb plate in each hand)fuuuuuuuuk that was hard!!!

On another note I dropped a 40 lb db on my finger yesterday and today it's swollen and purple

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!

[thehobbes]

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.

[bosgirlin09]

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?

[mmater]

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?

I would say nice compliments all around. At least you know those girls won't pick a fight with you over some guy, so you got that going for ya. lol. Glad the finger isn't broke. It's always nice to get hammered. Not so nice to wake up after being hammered.

[bosgirlin09]

[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!!

[KimPossible98]

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.

[bosgirlin09]

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

[KimPossible98]

I LOL at your "light" weights.

Consider me inspired - keep it up! Hows the back feeling?

[bosgirlin09]

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

[kimm4]

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!

[KimPossible98]

What's your diet looking like these days? Deficit or no?

[bosgirlin09]

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!

[bosgirlin09]

Oh, also seriously considering eating 1600 cals of Easter candy on Sunday

Dark chocolate covered peeps ftw!!!

[-H-]

Oh, also seriously considering eating 1600 cals of Easter candy on Sunday

Dark chocolate covered peeps ftw!!!

LOL, Me, TOOOO!!!


Though I will be having a Reeses egg, Russell Stover's eggs, and Cadbury cream. And I made a banana cake today. And my mom made cheesecake. LOL!

[kitebean]

LOL, Me, TOOOO!!!


Though I will be having a Reeses egg, Russell Stover's eggs, and Cadbury cream. And I made a banana cake today. And my mom made cheesecake. LOL!

OMG now I so wish I hadn't come in here today! Hey girl howzit?

[thehobbes]

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.

Can you explain the feet angled out being bad? I angle mine like crazy (same reason, it feels stable) what does that screw up?

[bosgirlin09]

Can you explain the feet angled out being bad? I angle mine like crazy (same reason, it feels stable) what does that screw up?

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..

[-H-]

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..

This is interesting. I have one hip that bugs me sometimes when I squat. It isn't even really pain, but a feeling. Will be curious to hear what you find out!

[thehobbes]

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.

[mmater]

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.

I'm with ya hobbes. Stretching is not my forte. My hamstrings are so freaking tight it's not even funny. Never had problems with them, I think they just grew up as fast-twitch muscles and that's it. They are always in the "ready to pounce" position.

[bosgirlin09]

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.

[bosgirlin09]

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

[squeaks77]

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)

Did you smack your spotter upside the head afterwards? lol

[kimm4]

That's some solid chest work, before you even got to the declines. So running out of gas...I can understand it happening. Who the eff texts when in the middle of spotting someone? Holy crap, glad you didn't get hurt!

Just wow...

[bosgirlin09]

That's some solid chest work, before you even got to the declines. So running out of gas...I can understand it happening. Who the eff texts when in the middle of spotting someone? Holy crap, glad you didn't get hurt!

Just wow...

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

[squeaks77]

There's a lot of door-busting going on in the Amazon journals this week. LOL!

[mmater]

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

I got some glute doms as well. Yeah for glute doms.!!!!!

[bosgirlin09]

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

[bosgirlin09]

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!