TINAs nutrition and training log

[tina722]

Saturday 2/23

Back squats
155x3
175x3
185x3(x2)
195x3(x4)
135x6
- this was hard. next week I'll only do box squats on Friday, no heavy singles and no heavy holds.
- planning to do higher reps (7) on Tuesday.

Sumo deads
185x2
205x2
235x2
245x2(x2)
- weight increase from last week. 250 (?) next week


Front squats
105x9/4/4/4/4/3

Leg press
3ppsx10
and stopped, did not want to do these r/p

Leg extensions
100x14/6/6/5/5/4
much better

Leg curls
80x8/6/4/4/3/4/3/3

Pullups
BWx8,8,6
sloooww, great form.

Only managed to get 3 exercises r/p style. I'll have to think about what other movements I would like to do... front squats were difficult.

[KellyP92]

Saturday 2/23

Back squats
155x3
175x3
185x3(x2)
195x3(x4)
135x6
- this was hard. next week I'll only do box squats on Friday, no heavy singles and no heavy holds.
- planning to do higher reps (7) on Tuesday.

Sumo deads
185x2
205x2
235x2
245x2(x2)
- weight increase from last week. 250 (?) next week


Front squats
105x9/4/4/4/4/3

Leg press
3ppsx10
and stopped, did not want to do these r/p

Leg extensions
100x14/6/6/5/5/4
much better

Leg curls
80x8/6/4/4/3/4/3/3

Pullups
BWx8,8,6
sloooww, great form.

Only managed to get 3 exercises r/p style. I'll have to think about what other movements I would like to do... front squats were difficult.

Congrats on the increase for sumo deads... Excellent job on those pull ups too!! (**one day sigh) !!

[Boomer29]

I'd jump up to 260 and go for single 245 and single to 260.

Good job on the walkouts. I like to box squat with the high numbers then atg. It makes 185 feel real light after box squatting 255 on a high box.

It's all mental.

Happy Sunday!

[dreahere]

yep. I managed to stand with the 225 and 245 for a good 30ish seconds, but only 10ish seconds with the 265. That was heavy - legs shaking and everything. It was good to practice getting tight, because there is no way I could even lift the weight off the hooks unless I'm set up properly and focused. But yea...I can only imagine the looks I was getting.

Thanks, Tina! I'm definitely going to try these.

[stephanielynn76]

Wowzers!!! That is a killer workout... in terms of numbers and volume! Impressive!

[tina722]

Congrats on the increase for sumo deads... Excellent job on those pull ups too!! (**one day sigh) !!

Thanks. Now that you've got dips down, pullups are not too far away!

I'd jump up to 260 and go for single 245 and single to 260.

Good job on the walkouts. I like to box squat with the high numbers then atg. It makes 185 feel real light after box squatting 255 on a high box.

It's all mental.

Happy Sunday!

You would be a great coach - sometimes the mental push is hard to get while training alone. And anything that makes 185 feel light is what I want.

Thanks, Tina! I'm definitely going to try these.

Wowzers!!! That is a killer workout... in terms of numbers and volume! Impressive!

I gotta try to keep up with you all.

[tina722]

Monday 2/25

Again, not a great Monday workout, but I got the necessary work in and left.

BB bench
85x5
100x7
110x7(x2)
100x7
- Form wasn't great for the last rep of each set (elbows flaring, didn't touch chest), Gonna go ahead and do 115 next time...

DB OHP
35x5(x3)

Pec dec
60x14/8/6/6/8/6

Bench dips
35x14/8/8/7/6/6

DB flat bench
37x8/4/3
lol. massively over-judged this one. drop the weight next time.

Lateral raises
15x12/6/6/5/5/4

[wakechica]

What's your bench 1RM at the moment? Strong reps!!

[gobbles23]

Oh, so for those walkouts- you just load up the bar, un-rack it, stand back, and stand there for as long as you can!? That sounds AWESOME! I'll be trying that next weekend for SURE!

[cmg1976]

Well, it's all relative- your not so great Monday workout is something I hope I can accomplish in a year, lol.

It is interesting to me how much harder it is to bench with db's than a barbell, and I remember how discouraged I was when I couldn't get 2 30's up when I had gotten to 70 on the barbell..

[tina722]

What's your bench 1RM at the moment? Strong reps!!

Not sure, still don't think it's much higher than 125ish. Thanks! I'm regretting it a little now...shoulder has started hurting.

Oh, so for those walkouts- you just load up the bar, un-rack it, stand back, and stand there for as long as you can!? That sounds AWESOME! I'll be trying that next weekend for SURE!

It's so awesome. You get to feel all badass, without really working too hard.

JK. It is pretty hard and helps with getting the heavier reps. Have fun!!

Well, it's all relative- your not so great Monday workout is something I hope I can accomplish in a year, lol.

It is interesting to me how much harder it is to bench with db's than a barbell, and I remember how discouraged I was when I couldn't get 2 30's up when I had gotten to 70 on the barbell..

So true. DBs are hard, a lot of it is just practice though. If you did DBs everyworkout, I bet you would get the 30s. The hardest part is getting them up.


*****

Really just came in to complain about my shoulder. I overdid it today, especially with not so great form. So backing off on the bench and DB work (again...).

[Romina81]

Darn shoulders hope it heals fast!

Sumos are looking real good lets race to 300!

Yea I've done seated gmornings in past while running sheiko may give em a spin again this week. Unsure how it will turn out with Max rack.

[gobbles23]

Sorry to hear that Tina! Hope it feels better soon!

[wakechica]

Really just came in to complain about my shoulder. I overdid it today, especially with not so great form. So backing off on the bench and DB work (again...).

ICE ICE ICE!!!!!!!!!!! Lots of ICE! Get one of the shoulder gel freezer pads. I had one from my broken and screwed up collar bone and it was amazing.

[ilovethe80s]

I love walkouts, too, so awesome for confidence under the bar

Shoulders are so finicky, a couple of bad reps can set them off but luckily they are also pretty forgiving, I hope yours feel better soon.

wakechica, I broke my collarbone, too! (high fives)

[stephanielynn76]

Well, it's all relative- your not so great Monday workout is something I hope I can accomplish in a year, lol.

It is interesting to me how much harder it is to bench with db's than a barbell, and I remember how discouraged I was when I couldn't get 2 30's up when I had gotten to 70 on the barbell..

So true. DBs are hard, a lot of it is just practice though. If you did DBs everyworkout, I bet you would get the 30s. The hardest part is getting them up.

I think it comes down to what you practice most and what you're used to. I can do the 55's for reps on inclined DB bench... but when I tried to do BB flat the other day I was sorely disappointed. I struggled greatly to get 115 x 1. I thought I'd be able to do more based on what everyone else says about how DB's are harder. I suppose I need to start doing more BB!

And seriously Tina, I'd kill to be able to squat/dead the weight you do... you rock!

Really just came in to complain about my shoulder. I overdid it today, especially with not so great form. So backing off on the bench and DB work (again...).

So sorry. Shoulder injuries are the worst. Give yourself some healing time...

[cmg1976]

Hope you feel better soon. Stupid aches and pains- I get so annoyed when they get in my way.

I think I'll add some DB's to whatever program I choose next based on what you and SL are saying.

[tina722]

Thank you all! It's feeling better today, I'm still going to wait on benching. I need to get back ontop of my shoulder rehab work, as I've been slacking in that department.

@Stephanie: I'll trade you for you DB press.


****

Tuesday 2/26/13

Back Squats
135x7
155x7
170x7
175x7 (x2)
135x7

Front squats
115x5
125x5
135x5 (belted) PR for reps, feel like I had another rep or two as well.

Zerchers
95x12/4/5/4/4/3

Leg extension
115x14/6/6/5/4/4

RDLs
145x12/5/4/4/3/3

Split squat
10sx12/8/6/6/4 (each leg)


7 reps for back squats is difficult. Front squats were awesome, I havent' done them heavy in a long time - but it felt good and easier than I remember
RDLs for r/p suck, but the other exercises were good.

[tina722]

These look fast, which is funny considering I'm normally slow.

[Redfizz]

Wow. All of those squats! I would need a walker after that. Way to go!

[Worcestershire]

^^Ditto. That is a LOT of leg work. For the split squats, did you just do isometric holds at the bottom for ten seconds/leg for the number of reps?

Also, nice vid! You did look like you were moving quite fast, and you had a nice bounce at the bottom.

[Boomer29]

Way to power through!!

[tina722]

Wow. All of those squats! I would need a walker after that. Way to go!

^^Ditto. That is a LOT of leg work. For the split squats, did you just do isometric holds at the bottom for ten seconds/leg for the number of reps?

Also, nice vid! You did look like you were moving quite fast, and you had a nice bounce at the bottom.

Way to power through!!

Thanks ladies.

@ Worcestershire: no holds. I held 10lbs DBs in each hand. And, I need to work on slowing them down.


*****
THursday 2/28

Really weak today. TOM, no food, beer, all the normal excuses. Attempted the compound work and then did a lot of playing around. Lots of rehab work too.


Weighted pullups
20x3(x4)

Rows
95x5(x3) strict form

135x3(x3) pendlay

pulldowns, pushdowns, oh extensions, cable rows, assissted pullups, handstands etc....

[Romina81]

Nice pendlay rows

I have been curious about these may give them a go in friday

[gobbles23]

Pull-ups w/20lbs are weak? haha! You're crazy!!!

[Romina81]

Pull-ups w/20lbs are weak? haha! You're crazy!!!

Ditto!

[tina722]

lol. yea, it does sound kinda funny, but it was just...one of those days...everything was heavy.

****

Fri 3/1/13

Really worked hard to keep volume low today, to be able to have a good workout tomorrow. Everything felt great.

Box squats
135x3(x4)

Belted back squats
135x1
155x1
185x1
205x1 (x2)
220x1

Rear delt rows
32x10/6/6/5/4/4 (each arm)

EZ bar curls
35x15(x2)
45x10(x2)

Rear delt raises
12sx10/6/6/6/5

[ilovethe80s]

I am in awe of Tuesday's squat volume. Your singles today must have felt like a vacation day ofter all of that

[wakechica]

So jelly of your squat numbers. I'm still 20kg behind booooo 100kg way to go Tina!

[stephanielynn76]

Strong chick is strong! Amazing squats... weighted pull-ups... oh my! Thanks for including the vid... stellar depth and form!