Squeaks' Journey to a hotter bod and other life stuff

[thehobbes]

Yeahhh bring on the gyming time! Lol at forgetting everything, could be worse, coulda forgot your clothes, that'd be awkward.jpg Good to hear the shoulder is doing well.

[squeaks77]

12/3

TRAINING

BGB Horizontal push/pull

Daily Supps: Multi-vit, Glucosamine

Pre-Workout: none

Intra-Workout: water

warm up

5 minutes on rowing machine

Shoulder warm up

Int/Ext warmups
20 x 2.5
10 x 5

Arm circles - a whole bunch

Stretching

DB bench

10s x 10
15s x 10
20s x 10
25s x 10
30s x 5
30s x 5
25 x 8
25 x 8
25 x 8 <---lost track and did an extra set, lulz. Gonna work my way back up to 40s

Deadlift

Almost didn't do these since I was wearing capris and had no long socks. Eff it, bring on the scraped up shins and knees.

95 x 7 - my grip failed on the 8th rep. I'm used to doing these with a mixed grip, but can't do that anymore due to shoulder issues. I had to resort to straps for the rest of the sets.
115 x 8
135 x 5
135 x 5
135 x 5

Kept it light since it's been 3 months since I've done these.

Rows SS w/abs
DB rows

Gonna stick with unilateral moves as much as possible until the left side catches up

30 x 10
30 x 10
30 x 10 <--- gotta work back up to 45

Knee ins on bench

20 x 10
20 x 10
20 x 10

These were surprisingly hard. Probably because DLs took it all out of me, lol.



Random Thoughts

Was pretty happy about getting my regular workout back. I didn't have any pain. I felt a slight pulling in my left shoulder when I was pushing the 30s, so I backed off a bit. We'll see how it goes next week. Each week is a little better.

[thehobbes]

Hey that's solid for just getting back, nice numbers on db bench, I remember you were keeping it really low wt before and still having some problems. I'm not sure what specific part of your shoulder feels pulling when you bench but for me that greatly improves or goes away if I bring the weight down to like upper stomach level, not in line with bewbs. I hear ya on not wanting to risk it on mixed grip, I dropped that too.

[squeaks77]

Hey that's solid for just getting back, nice numbers on db bench, I remember you were keeping it really low wt before and still having some problems. I'm not sure what specific part of your shoulder feels pulling when you bench but for me that greatly improves or goes away if I bring the weight down to like upper stomach level, not in line with bewbs. I hear ya on not wanting to risk it on mixed grip, I dropped that too.

Thanks, I'll keep that tip in mind next time. It's weird, it doesn't even really hurt. I think it's just the part that's healed is stiff or something. I think it'll be something that gets better with time. Might just be in my head because I'm scared of re-injury. That was a ton of reps for just getting back to it and I think I'm tied today for the worst chest DOMS I've ever had, lol.

[Redfizz]

Hi Squeaks!

I have nothing to contribute other than I am coming out of lurkdom.

Awesome workout.

[llahhsoj]

Glad your shoulder is better. Great session! I use straps for Dead on anything over 295 or so.

[squeaks77]

Glad your shoulder is better. Great session! I use straps for Dead on anything over 295 or so.

That doesn't make me feel better, lol. I failed at rep 7 just under bodyweight. I gotta figure out how to strengthen my grip . Maybe a lot of reps at a lower weight I can handle without straps?

[swooshie]

Hey Squeaks Bet you're so glad to be done with the never-ending leg workouts! Glad you're making progress with the shoulder!

Your avi always makes me smile! LOL

[squeaks77]

12/5

TRAINING

Quad Dominant, biceps

Daily Supps: Multi-vit, Glucosamine

Pre-Workout: 1.5 scoops Beta Cret

Intra-Workout: 1 scoop Xtend

Squats SS

Back Squats

10 x 55
10 x 75
10 x 95
5 x 125
5 x 125
5 x 125 <----these were really hard and it was at this point that I realized I was doing 125, not 130 as I had been writing down. fail
5 x 120
5 x 120


Chins

5 x bw
5 x bw
5 x bw
4 x bw
3 x bw <---ugh. Gotta catch up on these again. I was doing 5x5 weighted before the long break.

Leg Press

8 x 258 (70 per side)
8 x 258
8 x 258 <--- these are better than they were since I worked so hard on them. I was only doing 228 before and that was a struggle.

Seated Hamstring curl

ran out of time


Random Thoughts

Okay, so I realized near the end of this workout that to finish in time, I need to superset squats and chins and also leg press and ham curls. I'll try to get it right next week.


ETA: whoa that was weird. After I submitted this, some of my words were hyperlinked to advertisements. Now they're gone. WTF was that about?

[Redfizz]

That's odd about the hyperlinks. Your new avi is adorable.

[squeaks77]

Thanks Red. I decided spend too much $ on one of those pin-up dresses for all the holiday parties I have to go to this year.

[mmater]

nice workouts in here. Glad your shoulder is doing better. Don't feel bad about the grip issue. I couldn't get past 225 for reps on my deadlift without using straps, and at that time that was under my bodyweight. Just keep working at it, you will get it.

[squeaks77]

12/6

TRAINING

Vertical Push/Pull, Calves, abs

Daily Supps: Multi-vit, Glucosamine

Pre-Workout: none

Intra-Workout: 1 scoop Xtend

Pullups/Pulldowns

Pullups

was hoping for 5x5, but that didn't happen

3 x bw
3 x bw
3 x bw

switched to heavy lat pulldowns

Lat Pulldowns

5 x 85
5 x 85
8 x 70
8 x 70
8 x 70

DB OHP

5 x 15
5 x 20
5 x 20
3 x 25 <---still too heavy
5 x 20
5 x 20

Calves/abs/shoulders - Giant set

Calf raises on Smith

10 x 90 (smith + 70)
10 x 90
10 x 100 (smith + 80)

Decline Crunches

10 x 12
10 x 13 <--lost count, lol
10 x 12

Lateral/Front raises

10 x 8
10 x 8
10 x 8

Random Thoughts

I'm already so sore from the last 2 workouts. I bet my lats will be screaming tomorrow. Pleased enough with the DB OHP. I haven't done them with any real weight in almost a year. I didn't really lose much. I was barely using 25's when I got injured.

[llahhsoj]

That doesn't make me feel better, lol. I failed at rep 7 just under bodyweight. I gotta figure out how to strengthen my grip . Maybe a lot of reps at a lower weight I can handle without straps?

Sorry about that. For a guy, that isn't really good as far as grip strength goes. I'm actually going to do some research on ways to improve it.

[squeaks77]

12/7

TRAINING

BGB Hamstring Dominant, triceps

Daily Supps: Multi-vit, Glucosamine

Pre-Workout: none

Intra-Workout: 1/2 scoop Glutamine Select, 1/2 scoop Xtend


RDL

w/u
10 x 65
10 x 85

work
5 x 115
5 x 125
5 x 125
5 x 125
5 x 125


DB Walking Lunges SS w/Tricep OH Ext

DB Walking lunges

Almost skipped these due to severe quad doms today, but did them anyways at a lower weight
12 x 20s
12 x 20s
12 x 20s


OH Tricep Ext

10 x 25
10 x 25
10 x 25

Good Mornings

10 x 65
10 x 75
10 x 75

Random Thoughts

Super wore out from all the extra working out this week but it feels SO GOOD to be back at it. My hamstrings were the only part of my body without DOMS tonight, so this should workout should take care of that.

[llahhsoj]

Gotta love those times when every muscle in your body is sore at the same time. That is hard to do. Nice work and have a nice weekend!

[squeaks77]

12/10

TRAINING

BGB Horizontal push/pull

Daily Supps: Multi-vit, Glucosamine

Pre-Workout: 1.5 scoops beta cret

Intra-Workout: 1 scoop Xtend

warm up

5 minutes on elliptical

Shoulder warm up

cuban press
12 x 9

Arm circles

10 x forward and backward with 2.5 lbs

Stretching

DB bench

15s x 10
20s x 10
25s x 10
30s x 5
30s x 5 <---left side needs to catch up
25 x 10
25 x 10


Deadlift

95 x 10 - got all 10 reps with no straps, used straps on all the following sets
115 x 8
135 x 5
155 x 5
155 x 5
155 x 5

And then damn it, I ran out of time. Hubby got called in to work tonight, so I only had 40 minutes. I cut both of these short and still ran out of time for rows. I'll try to work rows in somewhere else during the week. Actually, I may be able to do these at home with my DBs.

Random Thoughts

I was please with DL tonight. Last week the 135 felt heavy and this time it didn't feel any different that 115. The 155 wasn't too bad either. Won't be long until I'm back up to 185. It's going to take awhile on bench I think. My left side was shaky with the 30s, so I'm going to stick with that weight until I can get 5x5.

I may need to come up with a shorter workout for when hubby works on Monday. All my workouts this week will be short actually. Maybe instead of 5x5, I'll do 3 x 10 on those nights. Then at least I'll have time for everything.

[squeaks77]

Job update:

The company I've been interviewing with is flying me to Maine next Sunday! I figure that if they're spending the money to bring me out there, they must be pretty sure they're going to hire me and just gotta make sure I am who I say I am. Pretty excited! Going to be a tiring couple of days though. I leave from Los Angeles Sunday at 6:30am, get to Portland at 6pm. I leave Portland Monday at 3pm and get back to LA at 9pm. It's a 2 1/2 hour drive to/from LA for me too. UGH!

[pharty]

Nice workouts! Seems like you are plugging right along getting your numbers back up. I know it's hard

Great news about the job! Have fun if you can

[thehobbes]

Nice workouts Squeaks, things are picking back up for you, pretty soon it's gonna be BOOM - PRs errywhere!

Oregon or Washington? (In before huge geography fail and Portland is in neither of those states, lol I try.) Have fun!!!

[squeaks77]

Nice workouts Squeaks, things are picking back up for you, pretty soon it's gonna be BOOM - PRs errywhere!

Oregon or Washington? (In before huge geography fail and Portland is in neither of those states, lol I try.) Have fun!!!

LMAO, actually Maine. For the record, I didn't know there was a Portland in Maine either until just recently.

[squeaks77]

12/11

TRAINING

Quad Dominant, biceps - workout of failure and frustration

Daily Supps: Multi-vit, Glucosamine

Pre-Workout: 1.5 scoops Beta Cret

Intra-Workout: 1 scoop Xtend

Squats SS w/Chins

Back Squats

10 x 45
10 x 65
8 x 95
5 x 115
4 x 125
5 x 100

I was hoping for 125 x 5. Huge fail. I was not feeling squats at all tonight. That 95 felt like 135 tonight. I have had a cold for a few days and I deadlifted yesterday, so maybe it's a combination of the two. I do remember that last time I did BGB, I switched it so squats were on Monday and DL on Tuesday because I can't squat when my back is sore from DLing.



Chins

5 x bw
5 x bw
5 x bw
4 x bw
4 x bw <--- at least I got one more rep than last week. Soon...

Leg Press

8 x 258 (70 per side)
8 x 258
8 x 258

Seated Hamstring curl SS w/Leg Extensions

Seated hamstring curls

12 x 50
12 x 50
12 x 50

Leg Extensions

12 x 60
12 x 60
8 x 60, 4 x 55, 4 x 50

Threw in the extensions so my quads would get some work after my squat wuss out.



Random Thoughts

Sh!tty workout! I felt shaky and pukey through the whole thing. I was going to go in tomorrow to make up rows I missed Monday, but remembered I have to take the kids to the dentist in the afternoon. Oh well, with this cold, maybe a rest day would be good. I'd like to go to bed early, but I've been up late helping my daughter with a project. For the record...I totally conquered 4th grade science tonight, lol.

Off to clean the house a bit and then go to bed. Goodnight!

[squeaks77]

12/12

Daily Supps: Multi-vit, Glucosamine

Pre-Workout: none

Intra-Workout: none



Db rows

10x30
10x30
10x30

Done


Yep, managed to round up a 30lb db at home to do the rows I missed Monday. I was just thinking that Friday will be an extra long session to hit stuff I've missed all week and then remembered I have a Xmas party that night. It pisses me off that the time of year that has me eating the most also prevents me from going to the gym as much as I'd like. Argh!

[squeaks77]

12/13

TRAINING

Vertical Push/Pull, Hamstrings, Triceps

Daily Supps: Multi-vit, Glucosamine

Pre-Workout: none

Intra-Workout: 1 scoop Glutamine Select

This was sort of a crazy day. I was PISSED when I went to change into my gym clothes before leaving work and realized I had forgotten pants. I've dealt with missing other things, but pants are pretty much a deal breaker. I made a decision to go home as fast as I could and get pants. I rushed home, changed and got to the gym in like 20 minutes (several laws were probably broken, lol). So now I have only 30 minutes to workout and wanted to try to get most of 2 days worth of workouts done, lol. So here's how it went...

Pullups SS w/RDL


Pullups

12 x 40 - pulldowns to warm up

4 x bw
3 x bw
3 x bw
3 x bw
3 x bw
1 1/2 x bw

RDL

10 x 95
5 x 115
5 x 135
5 x 135
5 x 135
10 x 115

So I was out of time at this point because it was time to pick up my kids and I can't be late. I left the gym and went to the school (2 minutes away), got the kids and went back to the gym. There's a couch near the front desk and I made them read while I finished my workout. WIN!

DB OHP

8 x 20
8 x 20

EZ bar OHP

8 x 30
8 x 30
8 x 30

Upright Rows - with EZ bar

10 x 30
10 x 30

Good Mornings SS w/OH Tricep Ext

Good Mornings

10 x 70
10 x 70
10 x 70

OH Tricep Ext

10 x 30
10 x 25
10 x 25


Random Thoughts

Whew! At least I got a decent workout in for once this week. I'll have to keep in mind that I can bring the kids there to chill while I finish a workout. That seemed to work okay.

[squeaks77]

Damn, has it really been almost a week since I've posted? I haven't been feeling it lately.

I went to Maine on Sunday and Monday for a job interview. The travel was the worst I've ever experienced, but the interview went great and I'm waiting for a call with an offer.

Here's how my travel went:

Head to airport at 3am
Leave LA at 6am, get to Philly at 2pm
Flight out of Philly gets cancelled, so I have to wait 7 hours for another flight
Get to Portland at 1am, get to bed around 3am.
Get up at 6am and spend the day at the company I'm interviewing with.
Flight out gets cancelled, but at least I get another flight only a couple hours later.
Leave Portland at 5pm, the flight left almost an hour late
Get to to Detroit with only enough time to run my ass off to barely catch my flight out of there, so no time for dinner (drink vodka and fresca on the plane for dinner, lulz)
Get back to LA at 11pm, home at 2am.
Get up for work at 5am Tuesday morning. FFFFFUUUUUUUU!

I went to be at 9pm last night and slept the sleep of the dead until 6am, lol.

I have a lot to do this week and can't seem to find the time or motivation for the gym. I finally decided I'll go to the gym tonight because it will make me feel better. However, I won't stress over not completing my scheduled workout. I'm just going to do what I want, even if that means just benching or DLing for the entire 45 minutes.

[Redfizz]

Crazy schedule! I am glad you got home when you did. Good thing you didn't travel over the next couple days with the storm that's blowing through there.

Cute dress (in your avi), btw!

[squeaks77]

Crazy schedule! I am glad you got home when you did. Good thing you didn't travel over the next couple days with the storm that's blowing through there.

Cute dress (in your avi), btw!

Yeah, they (the company) were watching the weather for me, but they didn't expect that smaller storm that messed things up.

Thanks for the compliment. I love that dress! I've always wanted one, so I splurged this year and wore it to all of our Christmas parties.

[squeaks77]

so....I got the job!!!!.

It won't be official and I won't resign my current position until I get the paperwork on this one (today or tomorrow), but the recruiter called me yesterday to say they're sending an offer and it's a one. I'm so freaking excited!!!

[squeaks77]

12/19

TRAINING

BGB Horizontal push/pull

Daily Supps: Multi-vit

Pre-Workout: none

Intra-Workout: 1 scoop Glutamine Select

warm up

5 minutes on Treadmill

Shoulder warm up

cuban press
12 x 12

Arm circles

10 x forward and backward with 2.5 lbs

Stretching

DB bench

15s x 10
20s x 10
25s x 10
30s x 5
30s x 5
30s x 5
30s x 5 + 2 sets at this weight. I'm getting there.
25 x 10


Deadlift

115 x 10 - mixed grip
135 x 5 - mixed grip (mixed grip on these warm up sets don't bother my shoulder)
155 x 5
165 x 5
155 x 5
155 x 5


and out of time!

Random Thoughts

Short workout, but enough to cause me some pretty fair back and chest doms today. Not sure what to do today. I want to do a leg day today, but I can't squat after DL. Maybe I'll do a mega leg press session instead.

[llahhsoj]

so....I got the job!!!!.

It won't be official and I won't resign my current position until I get the paperwork on this one (today or tomorrow), but the recruiter called me yesterday to say they're sending an offer and it's a one. I'm so freaking excited!!!

Congrats on the job. Are you going to move out of Cali?