Squeaks' Journey to a hotter bod and other life stuff

[Redfizz]

Yeah! I was super excited when I saw you post. 4lbs? I hope you had fun getting them! They'll come off super easy any way. Any new pin-up dresses lately? Love those!

[squeaks77]

I'm back along with 4 extra ponds, lol. I've been cooking food all day and getting things ready to get back in the clean-eating groove. I'm starting to diet now, instead of Feb. and will take it slow. Back to the gym tomorrow after 9 days off.

Haha, yeah I'm sure they'd come off if I could just quit drinking beer. A new brewery just opened up and we went there for a tasting on Saturday and brought a growler home to drink while watching football on Sunday, lol. No new pin ups, but I'm a maid of honor in a wedding in June and need to go dress shopping next weekend. I wish I would've thought about dress fittings before putting on so much weight. I guess I'll have to pick a dress in the size I think I'll be in June.

[squeaks77]

1/21

TRAINING

Quad Dominant, biceps

Daily Supps: Multi-vit, emergenC

Pre-Workout: 1 scoop beta cret
Intra-Workout: 1/2 scoop Xtend, 1/2 scoop Glutamine Selet

Warm up

.5 mile treadmill

squats ss w/chins

Back Squats

10 x 45
10 x 75
5 x 115
5 x 115
5 x 125
5 x 115
5 x 115

Chin ups

6 x BW
5 x BW
5 x BW
5 x BW
5 x BW

Leg Press

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


Hamstring curls SS w/Leg Ext

Seated Hamstring curls

10 x 55
10 x 55
10 x 55


Single Leg Extension

8 x 30
8 x 30
10 x 25

Random Thoughts

Not too bad for having 9 days off. I did feel like puking a few times and kept getting dizzy. I think that was just a combo of just eating,a lot of caffeine, and early morning.

[squeaks77]

1/22

TRAINING

BGB Horizontal push/pull

Daily Supps: Multi-vit

Pre-Workout: 1/2 scoop No Explode

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

warm up

5 minutes rowing

Int/ext rotation warm up - 2.5 x 20 on each side

Arm circles - 10 x forward and backward with 2.5 lbs

stretching

DB bench

15s x 10
20s x 10
25s x 8
30s x 6
30s x 6
30s x 6
30s x 6
30s x 6

Deadlift

All sets with Versas

115 x 10
135 x 6
165 x 5
165 x 5
165 x 5 +10#
165 x 5 +10#
165 x 5 +10#
135 x 8 <--- added some sumos on the end again for practice

finally got 5 sets at 165. Getting closer to hitting 185 again

Bent BB rows

75 x 10
75 x 10 +5#
75 x 10 +5#

These felt unusually easy today.

Calves SS w/Abs

Smith calves

70 x 18 (smith + 50)
70 x 16
70 x 16

Knee ins on bench

20 x 10 (db between feet)
15 x 10
15 x 10

ran out of time for rear delts. Someone came to look at the house and was later than they said they'd be.

Random Thoughts

Pretty decent workout tonight. I'm thinking of starting back on the creatine since I'm dropping cals. I think it really helped over the summer and helped me to continue to increase weights even on low cals.

Today was my first day actually working at home. Pretty awesome! It's so freakin nice to not have get dressed up and not have to pack my lunch. I'm still prepping some stuff the night before just so I don't end up eating something crappy, but it doesn't take nearly as long as packing everything into baggies and containers. I'm also able to hit the gym about 45 minutes earlier than before, so I should normally be able to finish my workouts and maybe even hit some cardio. Win!

[squeaks77]

1/24

TRAINING

Hamstring dominant, Triceps

Daily Supps: Multi-vit, glucosamine

Pre-Workout: none

Intra-Workout: 1 scoop Xtend
Warm up

.5 mile on treadmill walking/jogging

RDL

10 x 95
5 x 115
5 x 135
5 x 145
5 x 155 <--- Best since shoulder injury. I think this ties my PR.
5 x 145

BB split squats SS w/Tricep OH ext

Split squats <-- gym, was too crowded for walking lunges

12 x 70
12 x 70
12 x 70

tricep OH ext

12 x 25
12 x 25
12 x 25

Good Mornings

8 x 80 hard tonight, still have major DOMS from DL on Tues.
8 x 75
8 x 75

Iso Lateral Kneeling hamstring curl machine

12 x 18 (10 per side + 8 starting weight)
12 x 20.5 (12.5 per side + 8 starting weight)
12 x 20.5


Random Thoughts

Busy gym was busy tonight! It was like Romper Room with all the teenagers in there tonight (oh man, that reference dates me doesn't it? lol). I was totally 'mirin some new guy in there who was doing handstand pushups in the middle of the room on the concrete floor. Hell, all the dudes were 'mirin him too, lol.

[squeaks77]

1/25

TRAINING

Vertical Push/Pull, Calves, abs

Daily Supps: Multi-vit, glucosamine

Pre-Workout: 1/2 scoop No Explode

Intra-Workout: 1 scoop Xtend

Warm up

3 minutes treadmill <--- the clip to my mp3 player broke so I didn't feel like being on the treadmill anymore

arm circles - 10 each direction x 2.5 lbs

stretching

Pullups

5 x bw
5 x bw
5 x bw

DB OHP

6 x 25 -4 reps/+5lbs
6 x 25 -4 reps/+5lbs
10 x 20

hammer strength lat pulldowns (high pull)

8 x 45ps -2 reps/+10#
10 x 35ps
10 x 35ps

Lat Pulldowns

10 x 70
12 x 60 <--- couldn't find the little 5lb thing, so I just did a couple more reps
12 x 60

Shoulder Shockers

10/front raises, 8/laterals and press x 10
10/front raises, 7.5/laterals, 8/press x 10
10/front raises, 7.5/laterals, 8/press x 10

Calves ss w/abs

single leg calf raises on smith

10 x 40 (10ps + 20lb smith)
10 x 35 (7.5ps + 20lb smith)
10 x 30 (5ps + 20lb smith)

Decline Crunches

12 x 15
12 x 15
12 x 15


Random Thoughts

This workout was all effed up. The clip to my mp3 player broke in the 1st 5 minutes I was there, so I had to go without it . The gym was sort of crowded and everyone was doing back/arms, so everything I needed was in use. I had to completely change the order of my workout. I hate doing that.

The cool thing was that my husband joined me. He hasn't gone to the gym in about a year. He didn't lift though, just ran. He was freaking out because he refuses to use any piece of equipment if someone is using something near him . That pretty much ruled out everything tonight, lol. He decided to go balls out and run a 5k in 34 minutes. I'm probably gonna hear him bitching all day tomorrow about being sore.

[squeaks77]

1/28

TRAINING

Quad Dominant, biceps

Daily Supps: Multi-vit, glucosamine

Pre-Workout: 1/2 scoop no explode

Intra-Workout: 1 scoop Glutamine Select

I call this workout "Make it up as I go in a freaking packed gym"

Warm up

5 minutes on stairway to hell

Leg press ss w/chins

Leg Press

15 x 118 (sled only)
10 x 168 (25 per side)
10 x 188 (35 per side)
10 x 208 (45 per side)
10 x 258 (70 per side)
5 x 298 (90 per side)
5 x 298
5 x 298
5 x 298

I just looked back at my log and realized this is a PR for most sets done at 2pps! I guess that makes up for no squats tonight.

Leg press - wide foot placement

10 x 45
10 x 45
10 x 45

Chin ups

6 x BW
5 x BW
4 x BW
5 x BW
4 x BW
5 x BW

I'm actually not sure if I did one more set of 4. This is was more than normal anyways, so I don't think I did another set. lol

Smith squats - feet way out in front

10 x 60 (20ps + 20 smith)
10 x 55 (17.5ps + 20 smith)
10 x 50 (15ps + 20 smith)


Seated Hamstring curls

10 x 60 +5#
10 x 60 +5#
10 x 60 +5#

^^ not positive they are PRs, but I know it's the most I've done in a really long time.

OH squats

First time trying these. They were really hard even with low weight. My lower back was bugging me, but that's likely from the leg press earlier.

10 x 20
10 x 15
10 x 15

Cardio

stationary bike - 15 minutes at level 3 random

Single Leg Extension - finally free for the first time since I got to the gym!

10 x 25
10 x 25
10 x 25

Random Thoughts

Whew! I kicked my ass tonight! I'm sort of pissed because I weighed in at my highest weight yet today. WTF? I know, I know, I need to be consistent. We ate dinner out last night, so that's likely the culprit. Also, we tried one of our homebrew beers yesterday. The rest of the week was spot on though and the rest of this week will be too. Hope I see some change soon.

[mmater]

HEY SQUEAKS!!!! Haven't "seen" you in a while, I've been a bit MIA. Congrats on starting the new job.

[squeaks77]

HEY SQUEAKS!!!! Haven't "seen" you in a while, I've been a bit MIA. Congrats on starting the new job.

Thanks! I've been kind of MIA myself lately. I've been logging workouts here, but haven't had much time to read journals and such.

[thehobbes]

Chin ups coming along nicely, reclaiming your title as dat strong chick in da gym! Overhead squats at any wt are impressive as fark.

[dreahere]

Overhead squats at any wt are impressive as fark.

Agreed! I have yet to ever do them with anything heavier than the 10lb medicine ball and they still make my core go, "uh, hello there."

[squeaks77]

Chin ups coming along nicely, reclaiming your title as dat strong chick in da gym! Overhead squats at any wt are impressive as fark.

Agreed! I have yet to ever do them with anything heavier than the 10lb medicine ball and they still make my core go, "uh, hello there."

I'm so glad you guys said that. I thought I was a major wuss. Well, I am when it comes to squats, but I still didn't expect them to be that hard.

[squeaks77]

1/29

TRAINING

BGB Horizontal push/pull

Daily Supps: Multi-vit

Pre-Workout: 1/2 C4 (using up all my samples, lol)

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

warm up

lots of random RC stuff at home with bands before heading to the gym

3 minutes rowing

Was short on time, so there's some weird supersets in here

DB bench SS w/calf raises

DB bench

15s x 10
Skipped the 20s because they were in use
25s x 10
30s x 7
30s x 7
30s x 7
30s x 6
30s x 7

Calf raises on smith


70 x 20 (smith + 50) +2 reps
70 x 20 +4 reps
70 x 18 +2 reps

Deadlift

All sets with Versas

115 x 10
135 x 5
155 x 5
175 x 5 +10#
165 x 5
165 x 5
185 x 2 +20# Finally tied my PR weight from before my shoulder injury! I'm back...just in time to cut, lol. I'll still try to work on reps at this weight.

BB rows SS w/ knee ins

Bent BB rows

75 x 10
75 x 10
75 x 10

It's time to move up on these I think

Knee ins on bench

20 x 10 (db between feet)
20 x 10
20 x 10 +5 reps

ran out of time for rear delts...again.

Random Thoughts

Not bad! I was rushed, but still happy with benching and deadlifting!

[squeaks77]

1/31

TRAINING

Hamstring dominant, Triceps

Daily Supps: Multi-vit, glucosamine

Pre-Workout: none

Intra-Workout: 1 scoop Xtend
Warm up

5 min on treadmill walking/jogging

RDL

10 x 95
5 x 115
5 x 135
5 x 155
6 x 145 <--- lower back wasn't feeling 155 tonight, so I backed off and did one extra rep
6 x 145 - another extra rep
8 x 135 - lowered even more and did 3 extra reps

Walking lunges SS w/Tricep rope pulldown

walking lunges

25s x 12
25s x 12
25s x 12

tricep rope pressdown

10 x 30
12 x 27.5 <--- figured out that I can set a 2.5lb DB on the stack to go up in smaller increments.
12 x 25

Good Mornings

8 x 80 too hard again
10 x 75 <--- lowered weight and did 2 more reps
10 x 75

Iso Lateral Kneeling hamstring curl machine

10 x 23 (15 per side + 8 starting weight)
10 x 23
10 x 20.5 (12.5 per side + 8 starting weight)



Random Thoughts

I wasn't really feeling it tonight. I didn't get enough sleep last night and I didn't drink much water today. I also decided no PWO, so I was really dragging.

[Redfizz]

I hope you get enough sleep tonight you can get back to your old self!

The fact that you still got up and pushed yourself is awesome.

[dreahere]

Doing RDLs and good mornings the day after regular deads is tough!

[squeaks77]

I hope you get enough sleep tonight you can get back to your old self!

The fact that you still got up and pushed yourself is awesome.

Ugh, didn't really sleep again, not sure what's up. Just too much going on I guess.

Doing RDLs and good mornings the day after regular deads is tough!

There was a rest day in between deads and RDLs. I have such a hard time positioning squats, deads and RDLs in my week since they all hit lower back. I did finally figure out that I cannot do deads the day before squats, so I switched those.

[squeaks77]

So, I've been sitting at 110lbs for several weeks. Last night I had a dream that my Friday weigh-in today would be 108. I remembered the dream just as I was about to step on the scale and I could not believe it when it was 108.6! Of course, part of the reason I couldn't sleep was because I was constantly up to pee last night night. I guess my subconscious knew a whoosh was happening, lol.

[mmater]

So, I've been sitting at 110lbs for several weeks. Last night I had a dream that my Friday weigh-in today would be 108. I remembered the dream just as I was about to step on the scale and I could not believe it when it was 108.6! Of course, part of the reason I couldn't sleep was because I was constantly up to pee last night night. I guess my subconscious knew a whoosh was happening, lol.

YEA!!!! For a woosh. It's always a good feeling when the scale says what you want it to say. I hope my scale does the same thing today.

As for those overhead squats, I'm with yall, they are hard as heck. To me, it goes into the technical lift category like a clean and jerk or snatch, because it really does involve some skill to get it right, and like yall said, a really tight core.

[llahhsoj]

So, I've been sitting at 110lbs for several weeks. Last night I had a dream that my Friday weigh-in today would be 108. I remembered the dream just as I was about to step on the scale and I could not believe it when it was 108.6! Of course, part of the reason I couldn't sleep was because I was constantly up to pee last night night. I guess my subconscious knew a whoosh was happening, lol.

Are you bulking?

[squeaks77]

Are you bulking?

Not anymore. Trying to take some of the flubba off now. I gained about 10-12lbs.

[squeaks77]

2/4

TRAINING

Muscle Power Burn - Legs

Daily Supps: Multi-vit, glucosamine, 2 scoops Con Cret

Pre-Workout: 1 scoop Beta Cret - the last of my PWO. I need a new one, taking suggestions.

Intra-Workout: 1 scoop Glutamine Select

I got this workout several months ago from Swooshie I think. It takes a long to do, so I never bothered with it. I decided I'm a bit bored of BGB after and year and just want to mix it up a bit.

Warm up

5 min on treadmill walking/jogging

Squat rack was taken, so I had to start with leg press

Leg Press - Muscle

10 x 118 (sled)
10 x 168 (25 per side)
10 x 208 (45 per side)
10 x 208 (45 per side)

had one more set of LP to do, but the squat rack freed up, so I ran over there

Squats - Power

5 x 65
5 x 95
5 x 115
3 x 125
3 x 125
5 x 115

Back to Leg Press - Muscle

10 x 208 (45 per side)

RDL - Power

5 x 135
5 x 155
5 x 145
5 x 145

Leg Press - Burn

30 x 168 (25 per side)
40 x 138 (10 per side, lol)

damn these are hard!

Smith Squats with feet out in front - Muscle

12 x 40 (10 per side + smith)
12 x 45 (12.5 per side + smith)
8 x 45 *humongous, epic fail on this set. Read about it below for a good laugh

Iso Lateral Kneeling Hamstring Curl - Muscle

10 x 20.5 (12.5 per side + 8 starting weight)
10 x 23 (15 per side + 8 starting weight)

Iso Lateral Kneeling Hamstring Curl - Burn

40 x 13 (5 per side + 8 starting weight)

Random Thoughts

So this is an interesting workout. Definitely hard. I think it'll be fun to do for awhile.

Now for story time.

I was doing squats in the Smith and had my feet way out in front to really hit my quads. On the 8th rep of my 3rd set, as I was coming back up, my feet slid forward. I tried so hard to adjust to keep from falling, but it wasn't working. I fell down flat on my back and the smith bar fell all the way to the bottom under me. It made the loudest crash! I immediately looked around to see like 50 people staring at me. A few asked me if I was okay and one guy came over and put the bar back up high. He tried to help me up, but I declined and sat there for like 5 minutes letting that fail sink in, lol. Then the hot trainer came over to make sure I was really okay. I'm like, "I'm fine, just a horribly bruised ego." Damn, I wish I had been taking video. I would so post it for your viewing pleasure.

[beatha]

/* delurking

Damn Glad you are okay and it was just a bruised ego.

relurk */

[thehobbes]

Holy crap, I hope you are truly ok Squeaks! Had to hurt like a mo-fo, I honestly think if I saw somebody take a HARD fall like that I'd be freaked the hell out and wouldn't find it as funny as it is when I'm watching youtube fail vids sittin' here in pj pants eating chicken legs. <<<Lol Ham logic

EDIT: In the first gym I joined I tried to bench in the Smith and amazing idea occured to me - put the bench on incline to shorten my rom and I'll be able to lift more. And this was one of those maxrack Smith's where the bar moves up and down AND back and forth. Loaded up 200lbs on that bish and got hit in the boobs harrrrrd, thank god I had the safeties set about right. Made an awful crash but there was only one other dude in the gym, was like midnight. Feltbadham.jpg

[newbeginning828]

Woa! Hope you're ok Squeaks.

[squeaks77]

I'm probably gonna feel it tomorrow. I've noticed the back of my neck, right wrist and palm and tailbone kind of hurt. Nothing terrible, just some bruises. I was only doing that exercise as a sub for front squats, which I hate and will not do.

[squeaks77]

2/5

TRAINING

Muscle Power Burn - Chest and Biceps

Daily Supps: Multi-vit, glucosamine, 2 scoops Con Cret

Pre-Workout: all out!

Intra-Workout: 1 scoop Xtend

I BB benched for the first time in almost 2 years today, first time post shoulder injury. I remember why I hate it now. The lowest spot for the safeties is too high up for me to get a full rom. It irritates me and throws me off when the bar hits them. That was even after putting three 10# plates at various points under the bench to lift it up and 5# plates under my feet. UGH!

BB Bench

Took awhile to figure out the right weight. I think I could have done 5# more maybe if the I had the bench height right.

45 x 10
55 x 5
60 x 5
65 x 5
70 x 4

Incline bench

55 x 8
55 x 10

DB Bench

25 x 12
25 x 12
25 x 12

DB Flyes

10s x 40

Only did one set this time. Wanted to see how 40 flyes felt on the shoulder. It's been several hours now and it still feels good

Chin ups

BW x 5
BW x 5

BB Curls

45 x 6
45 x 6

Ez bar curl - wanted to do preachers, but the bench was in use

20 x 40 <-- I started out thinking 20 was WAY too light, but I changed my mind by rep 20 and was almost crying by rep 40, lol.

Random Thoughts

I actually enjoyed this workout. I bet my chest will be crazy sore tomorrow. That's the most volume I've done for chest in like 2 years, lol.

[mmater]

Sorry to hear about your fail, but glad you are ok, because then it means it's ok to laugh. lol. Why do you not like to do front squats? Just curious. I used to hate them, until I found the right grip for me. Now, I love them, in large part due to how much it incorporates your core.

[squeaks77]

Sorry to hear about your fail, but glad you are ok, because then it means it's ok to laugh. lol. Why do you not like to do front squats? Just curious. I used to hate them, until I found the right grip for me. Now, I love them, in large part due to how much it incorporates your core.

I hate squats in general, just because they're so darned hard, but front squats are really hard. I tried them for about 3 months when doing NROL and they just never got easier or any less awkward. I just don't like having the bar up against my neck. I think I'd rather practice OH squats than do front squats, lol.

[thehobbes]

I won't say that I actually hate squats, but squat day is not to be taken lightly. There's a totally different feel compared to something easier and even more fun like bench day srs, on squat day I make sure my phone is fully charged and within reach in case I damn near break my neck doing em, lol.