Swooshie's Journal. Countdown to 60. The Old Lady Lifts

[nvrstopworking]

Dat delt! Dat arm!

[pharty]

Please put gold leaves in your sink.
I'll surely come visit then.

[newbeginning828]

Wow that's a beautiful arm Swoosh!! Gotta love those pumps!!

[Boomer29]

Your arms look great!!! Fantastico!

Don't be calling your quads babies when they can leg extend 200# you'll hurt their feelings. On your leg press what is your foot placement? high and wide? You could try narrow and neutral to hit em more. That way you don't necessarily lower weight (i bet you will have to ) just change foot placement to really get the quads.

I do everything wide legs far apart. I added close stance squat wall ball throws in with my cardio circuit 40, 50, 50. Holy crap batman the burn and whatya know I gotta nice little pop in em the next day.

You could also add in single leg instability helps alot! SLDL, pistol squats, one legged front squats (Gobs has a vid of these in her journal.)

[lexagon]

Swoosh has great muscles.

And like Boom said it's amazing what a different it can make to just change your footing a little on the presses. Huge difference!

[Luvdogs]

Arms look great! (I'm assuming the other arm looks the same ) Re: low rep range. I'm doing PHAT now and on power days that 3-5 rep range is a tough one to figure out regarding form vs weight. With 5-6 reps I can use pretty food form. Much lower, not so much! I decided on power days to use the smith for chest press and super squat machine instead of free squatting and do free squatting/DL & DB's on hypertrophy days. That way (with machines) I can safely lift in the 3-5 rep range. Sounds complicated!

[gobbles23]

Sweet arms/delts Swooshie

[newbeginning828]

I do everything wide legs far apart.

[thehobbes]

^^^Lol

Mirin' the sweet flexing pose, sooo mirin'.

[nvrstopworking]

Lulz @ NewB! She's killin' it today!

[beatha]

Nice gunz Swooshie!!!! Happy Tuesday!!


Boom ahhh scratchinghead.jpg think that's the 2nd wide leg comment I read today . . . bam tagged by NB calling out major lulz today

Brb off to see where else lulz being had.

[swooshie]

Nice gun, Swooshie!

Like the look of those burnout sets at the end of each exercise.

Thanks, C I love those burnouts.....they hurt so goooooood!

Oh, lawd, that pump! Bee-yoo-tee-ful! Glad the link helped, Swoosh.

Thanks, Drea! Even better....an LA Fitness employee walked by me right when I was snapping that pic! Didn't go to jail or nuthin!!

Swoosh! Arms!

Dat delt! Dat arm!

Thanks you too

Please put gold leaves in your sink.
I'll surely come visit then.

Consider it done!! The spa/salon I go to to get my haircut has the coolest bathroom and their sink has these beautiful rocks in the bottom of it that the water flows over. It looks so cool and would look totally stupid in my house! People would be like "Swoosh....Why are rocks in your sink?"

Wow that's a beautiful arm Swoosh!! Gotta love those pumps!!

I tell you, those ProMera products are magical!

Your arms look great!!! Fantastico!

Don't be calling your quads babies when they can leg extend 200# you'll hurt their feelings. On your leg press what is your foot placement? high and wide? You could try narrow and neutral to hit em more. That way you don't necessarily lower weight (i bet you will have to ) just change foot placement to really get the quads.

I do everything wide legs far apart. I added close stance squat wall ball throws in with my cardio circuit 40, 50, 50. Holy crap batman the burn and whatya know I gotta nice little pop in em the next day.

You could also add in single leg instability helps alot! SLDL, pistol squats, one legged front squats (Gobs has a vid of these in her journal.)

Boom...are you back, or just foolin me again?!!

My foot placement on the leg press is on the higher side and probably even with my shoulders. If I place my feet too low, it starts to put too much strain on my back. I will experiment with wide/narrow placement though. I should do single leg work also because there is a size difference between my two legs. My left leg is more developed then my right.

Swoosh has great muscles.

And like Boom said it's amazing what a different it can make to just change your footing a little on the presses. Huge difference!

Hi Lex! I will definitely try that next leg day!

[swooshie]

Arms look great! (I'm assuming the other arm looks the same ) Re: low rep range. I'm doing PHAT now and on power days that 3-5 rep range is a tough one to figure out regarding form vs weight. With 5-6 reps I can use pretty food form. Much lower, not so much! I decided on power days to use the smith for chest press and super squat machine instead of free squatting and do free squatting/DL & DB's on hypertrophy days. That way (with machines) I can safely lift in the 3-5 rep range. Sounds complicated!

Thanks, Julia! Nice to see you! Yep....other arm the same I do the same thing on my low rep range. I definitely have to get creative and use cables, the smith and the machines to move those weights safely. The thing that I don't like is I definitely don't feel the muscle working like I do in the, say 8-12 rep range where you get that burn and pump. But I do like how this program mixes everything up weekly.

Sweet arms/delts Swooshie

Thank you, Gobbs!

^^^Lol

Mirin' the sweet flexing pose, sooo mirin'.

Lulz @ NewB! She's killin' it today!

Funny NB is funny Lol'd at that one....seriously!

Flexing is fun! Taking pics of said flexing is fun! Taking pics of said flexing where you're not supposed to be taking pictures of said flexing is awesome!!!

Nice gunz Swooshie!!!! Happy Tuesday!!


Boom ahhh scratchinghead.jpg think that's the 2nd wide leg comment I read today . . . bam tagged by NB calling out major lulz today

Brb off to see where else lulz being had.

Hi B! Thank you! Hmmm.....wide leg day or something!! The Amazons must be restless today

[swooshie]

BACK

Phase 2/week 4 working sets in 3-5 reps with a drop set to failure last set of each exercise

Supps

I'm almost out of my Con-Cret and Gluta-Tren

Preworkout ~ 1 scoop Con-Cret/1 scoop Beta-Cret
Pre/Intraworkout ~ 1 scoop Gluta-Tren

This workout was a goodie!

Close Grip Pulldown

105 x 6
110 x 4 PR
110 x 4 drop to 75 x 10

Seated Cable Rows

105 x 5
105 x 5
105 x 4 drop to 75 x 15

Standing Straight Bar Pulldowns

80 x 5
80 x 5
80 x 4 drop to 50 x 10

Rack Pulls....again at the end of my workout

My form was much better here. I held the bar closer as suggested by Professor Ham and there was very minimal booteh wigglin (maybe once or twice out of habit...but that's it )

135 x 10
185 x 10
205 x 10
215 x 8
and then.......
225 (2pps) x 5 that there's a sweet PR

Even though I don't particularly like this rep range...this was a nice workout for little Swoosh!

[gobbles23]

Congrats on those awesome PR's Swooshie!

[nvrstopworking]

Nice pulling Swoosh!

Man.... my gym is opening another location pretty near to where I live and I think it's supposed to be much bigger and better than the one I'm currently going to. If they have some power racks in there I will be SOOOOO happy! Been wanting to try rack pulls forever.

Hope you're havin' a good mornin'!

[Debbie]

Wow! Such awesome stats and PRs! Congrats!

I am a form freak. I like to be in control of my muscles and on how they react to the exercises.

[CharliC]

Great workout there Swoosh - congrats on those PRs!

[dreahere]

225 (2pps) x 5 that there's a sweet PR

Excuse me while I slink away to a corner and cry bitter, jealous tears.

Great job, Swoosh! (she said grudgingly)

[TheMatzah]

Congrats on those awesome PR's Swooshie!

Indeed. What the .....?

Strong lady.

[newbeginning828]

Congrats on that PR Swooshers!!!

[llahhsoj]

Hiya!

I'm going to follow this log, but probably won't post much since it is in the ladies section. I'm going to follow the whole Amazon crew. I do like the title of the log, lol.

[pharty]

Hiya!

I'm going to follow this log, but probably won't post much since it is in the ladies section. I'm going to follow the whole Amazon crew. I do like the title of the log, lol.

Oh no we LOVE it when big strong menz come a postin!

~~~~~~~~~~~~~~~~~~~~~~

SWOOSH! What the fark with those rack pulls???? What was all that "I'm not as fit as the other Amazons...I'm an old lady....waaahwaaahwaaah!!!!!!!" crap?
^^Can you hear me saying that because it sounds pretty freaking funny over here right now.


...nice little workout...SMH!

And hows come your pulldown machines have actual weights listed? Wait. Are those like the circuit ones? The ones in the free weight area are 1-20 or whatever and do not correspond to a weight. Did I tell you about the time my 220# friend "hung" on the lat bar on the 22 pin and didn't pull it down just to prove a point? Funny shyt rot therre.

Have I stopped talking yet?

[-H-]

Awesome workout!!!

What program, again? 9I have asked you this like 10 times. I am forgetful I guess.)
Not looking to switch for awhile, but like to look for what's next.

[lexagon]

Swoosh was in beast mode. WTG!


Boo on the ProMera logs coming to an end! I love my logging buddy!

[swooshie]

Congrats on those awesome PR's Swooshie!

Hey, Gobbs! Thanks! Love the new avi .... you take the best pics

Nice pulling Swoosh!

Man.... my gym is opening another location pretty near to where I live and I think it's supposed to be much bigger and better than the one I'm currently going to. If they have some power racks in there I will be SOOOOO happy! Been wanting to try rack pulls forever.

Hope you're havin' a good mornin'!

Thank you, Dubs! What decent gym doesn't have a power rack? Weird. So, does a new gym mean a new journal? You know we'll all be there to give you grief

Wow! Such awesome stats and PRs! Congrats!

I am a form freak. I like to be in control of my muscles and on how they react to the exercises.

Thanks Debbie! I agree on the form thing. Makes a huge difference.

Great workout there Swoosh - congrats on those PRs!

Thank you, Charli! PRs just make you stand a little taller and smile a little bigger!

Excuse me while I slink away to a corner and cry bitter, jealous tears.

Great job, Swoosh! (she said grudgingly)

Oh, Drea.....you can out squat me by a mile....thank you for the pat on the back (you hit me kind of hard though)

[Boomer29]

Boom ahhh scratchinghead.jpg think that's the 2nd wide leg comment I read today . . . .

Sorry my bad applied wide leg placement applied to both the leg press and bench that day.

Hi Swoosh really back and got my desk unpiled from vacation. Scared of you now though all strong and stuff!

[swooshie]

Indeed. What the .....?

Strong lady.

Hey there Matz! How are you doing? Starting to feel like your old self again? Thank you

Congrats on that PR Swooshers!!!

Hahaha.....cute, NB That made me giggle!

Hiya!

I'm going to follow this log, but probably won't post much since it is in the ladies section. I'm going to follow the whole Amazon crew. I do like the title of the log, lol.

llahhsoj!!!! Glad you found us over here. We would LOVE to have you....and please post! I, for one, really appreciate your knowledge and good advice.

Oh no we LOVE it when big strong menz come a postin!

~~~~~~~~~~~~~~~~~~~~~~

SWOOSH! What the fark with those rack pulls???? What was all that "I'm not as fit as the other Amazons...I'm an old lady....waaahwaaahwaaah!!!!!!!" crap?
^^Can you hear me saying that because it sounds pretty freaking funny over here right now.

Um....no, I don't think that was me. I think you had a dream or something.....definitely never said that.....nope......

...nice little workout...SMH!

And hows come your pulldown machines have actual weights listed? Wait. Are those like the circuit ones? The ones in the free weight area are 1-20 or whatever and do not correspond to a weight. Did I tell you about the time my 220# friend "hung" on the lat bar on the 22 pin and didn't pull it down just to prove a point? Funny shyt rot therre.

Have I stopped talking yet?

Hmmmm...all of our pulldown machines have actual weights listed. I tell you those standing straight arm pulldowns just about pull me off my feet though!

Hey!!!! My Lulu's came yesterday! Already!!! They are awesome! They are a little big in the waist, but the drawstring cord should take care of that. They are definitely booteh enhancing pants....probably would drop two hundos for that alone! They are still pretty long even on me, but I think if I cinch up that cord at the hem they'll be ok. Want to wear them tomorrow! I got the color Coal

Awesome workout!!!

What program, again? 9I have asked you this like 10 times. I am forgetful I guess.)
Not looking to switch for awhile, but like to look for what's next.

I'm doing a 12-week periodization, microcycle program. It's an e-book that I bought. I think it's a great program.

Swoosh was in beast mode. WTG!

Boo on the ProMera logs coming to an end! I love my logging buddy!

Kind of beasty! I did have my camos on and had my blue sparkle pencil with me!

That log was so much fun and we met some great people. You were the best logging buddy ever

[thehobbes]

Oh almost forgot to come back and post about this, read this on my phone earlier and did a lil happy dance for ya.

Rack Pulls....again at the end of my workout

My form was much better here. I held the bar closer as suggested by Professor Ham and there was very minimal booteh wigglin (maybe once or twice out of habit...but that's it )

135 x 10
185 x 10
205 x 10
215 x 8
and then.......
225 (2pps) x 5 that there's a sweet PR

Even though I don't particularly like this rep range...this was a nice workout for little Swoosh!

BOOYAH!!! I iz proud of my Amazon sista.

Nice pulling Swoosh!

Man.... my gym is opening another location pretty near to where I live and I think it's supposed to be much bigger and better than the one I'm currently going to. If they have some power racks in there I will be SOOOOO happy! Been wanting to try rack pulls forever.

Hope you're havin' a good mornin'!

You do not have a power rack in your current gym, what am I reading?!

[nvrstopworking]

Thank you, Dubs! What decent gym doesn't have a power rack? Weird. So, does a new gym mean a new journal? You know we'll all be there to give you grief

My current gym only has 2 squat racks and 2 smith machines. povertygym/10

I may start journalling again... been thinking about it... maybe I'll surprise ya!