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

[swooshie]

I'm happy with where I am right now. My workouts are good and my lifts are progressing. I like the nutrition program I'm on. I've played around with a lot of supplements and different brands and I decided I wanted to simplify it. So I've settled in on what seems to work for me and I'm just going to stick with it. A friend told me to add honey to my water to drink during my workouts to keep glycogen levels stable and reduce the fatigue factor. It really does seem to help. I'll add my supplements to my sig line.

Something really nice happened at the gym tonight. I wouldn't tell anyone else about this...but you guys "get it" and it's nice to brag a bit I was getting ready to start my tri/bi workout and this young man started walking towards me. I thought maybe I had taken the equipment he had been working on, but when I looked up at him, he turned and walked away. A few minutes later, he came back over my way, but this time came up to me. He said "I just wanted to tell you, you are absolutely stunning." I told me he made my day....and he really did. That was so nice!


GUNZ

Cable Rope Pressdown with a 2 second hold at bottom

70x12
70x9 F
60x13

Cable Extensions

I did these KimP's way. Standing upright vs bent at waist with rope pressed toward ceiling. I dropped my weight down to focus on form and Kim was right, I felt this a lot more in my tricep

30x10
30x12
30x12

CGBP on Smith

Smith weight not included. I like to do these with an explode, or even a throw, up and a slow count down
40x15
50x8 <-- this felt really tweaky so I dropped the weight
40x12

Alternating DB Curls

20x15
20x15
20x12 F

Cable Hammers

40x15
50x12
60x10 F

Concentration Curls

20x15
25x12 <-- This is the first time I've attempted 25s on these. My other hand had to "help out" a bit, and I did more negatives then anything
25x12


Night, Peeps

[FrmrHoss]

Well done Swoosh!

There are a few women (read, 1 or 2) at our gym that have pretty impressive physiques or who are just pretty strong in general, but I always feel like there is no way to offer up a compliment that isn't awkward or a little creepy. But maybe that's just because I'm the one that'd be giving it lol

[pharty]

You rawk!

[nvrstopworking]

I think it was Steve Reeves who used to add both honey and lemon to his water.... sure worked for him!

What does the "F" beside your final sets stand for? Is that when you say "fugg it!"?

Congrats on the compliment!

[2nd_chance]

Stunning workouts in here

[FrmrHoss]

I think it was Steve Reeves who used to add both honey and lemon to his water.... sure worked for him!

What does the "F" beside your final sets stand for? Is that when you say "fugg it!"?

Congrats on the compliment!

Failure, is my guess.

[nvrstopworking]

Failure, is my guess.

Duh. Makes sense.... I haz sum smarts.

I kinda like mine better though.

[lexagon]

YAY for the compliments Swoosh, that's awesome!
You've got some great looking workouts

[-H-]

Something really nice happened at the gym tonight. I wouldn't tell anyone else about this...but you guys "get it" and it's nice to brag a bit I was getting ready to start my tri/bi workout and this young man started walking towards me. I thought maybe I had taken the equipment he had been working on, but when I looked up at him, he turned and walked away. A few minutes later, he came back over my way, but this time came up to me. He said "I just wanted to tell you, you are absolutely stunning." I told me he made my day....and he really did. That was so nice!

Nice workout. Curious to hear about your supps.
LOVE the compliment you got!! Made me smile to read it!

[newbeginning828]

That is an awesome compliment! Would've totally made my day too!!

Keep up the great work Swooshie!!

Happy Friday!

[norinicole]

Great workout.

It's even more of a compliment that he gave it to you while you're at the gym. I don't know about you, but I really look the least stunning when I'm training, lol.

You hot lady!!

[swooshie]

Stunning workouts in here

Well, well, well Good Morning

I'd say my journal just got a whole lot better.....and hotter

Thank you!

[swooshie]

Well done Swoosh!

There are a few women (read, 1 or 2) at our gym that have pretty impressive physiques or who are just pretty strong in general, but I always feel like there is no way to offer up a compliment that isn't awkward or a little creepy. But maybe that's just because I'm the one that'd be giving it lol

I would really encourage you to give that compliment. If you are sincere, it will be well received and much appreciated, especially coming from someone like yourself who obviously knows what they are doing. It truly makes the person feel really good.

Homework for all......give someone a compliment this weekend

You rawk!

Just trying to keep up with you, P

I think it was Steve Reeves who used to add both honey and lemon to his water.... sure worked for him!

What does the "F" beside your final sets stand for? Is that when you say "fugg it!"?

Congrats on the compliment!

Failure, is my guess.

Duh. Makes sense.... I haz sum smarts.

I kinda like mine better though.

I've been adding the honey to my water for a few months now and I really do think it makes a difference. Haven't tried the lemon. Wonder what the purpose of that is....or maybe just taste??

F does mean "failure" but I think I'm going to start saying "Fuggure"

[swooshie]

YAY for the compliments Swoosh, that's awesome!
You've got some great looking workouts

Hey, Lex! Thanks! Compliments are sweeet (maybe even better then H's cupcakes )

Nice workout. Curious to hear about your supps.
LOVE the compliment you got!! Made me smile to read it!

Oh, H Thank you! I will post up my supps tonight when I get home.

That is an awesome compliment! Would've totally made my day too!!

Keep up the great work Swooshie!!

Happy Friday!

Thanks, N! I will! I really hesitated starting this journal, mainly due to the time constraints, but H really encouraged me to and Dubbs gave me some good advice and I'm so glad I did. I work harder in the gym because I know I have to come home and put my numbers up!

Great workout.

It's even more of a compliment that he gave it to you while you're at the gym. I don't know about you, but I really look the least stunning when I'm training, lol.

You hot lady!!

HaHa! Actually I had just walked onto the floor, so I wasn't my usual mess!!

Awesome new avi you've got there........talk about hot!!

[nvrstopworking]

I've been adding the honey to my water for a few months now and I really do think it makes a difference. Haven't tried the lemon. Wonder what the purpose of that is....or maybe just taste??

F does mean "failure" but I think I'm going to start saying "Fuggure"

Here ya go...

Steve Reeve's Workout Drink:

1/2 gallon of water.
1/2 cup of lemon juice.
3 tablespoons of honey.

Simple, and dirt cheap.

The water keeps you hydrated (obviously), the honey provides simple sugars for quick energy (but not so much that you kill your fat loss efforts) and the lemon juice replaces the minerals and electrolytes lost from your sweating.

[swooshie]

Hey Thanks, W

I don't think I sweat enough to really need electrolyte replacement, but I think it would also be refreshing to have the lemon in there too. That's about the ratio of H2O to honey I've been using.

Happy Friday!

[swooshie]

As promised, my supplements:

I've tried a million protein powders. I really like Dymatize. It's a nice clean protein, tastes good, and is reasonably priced.

Dymatize Elite Whey Isolate (pre-workout)
Dymatize Elite Fusion 7 Protein Blend/sustained release proteins (anytime except pre-workout)

I've also tried quite a few pre/intra workout drinks. I am a bit stim sensitive and always felt a bit jittery on them. I also thought they contained ingredients which I didn't want/need/even know what the heck they were. I decided to just narrow the field down to the specific supplements I felt were a positive addition to my workouts.

Sci-Fit BCAA-Lyn 1500
Sci-Fit Kre-Alkalyn 1500 creatine (This is my all-time favorite creatine because there is no bloat and I've had good success with it)
Sci-Fit Gluta-Lyn 1500
Sci-Fit Beta Alanine 2000
Sci-Fit Nitrox II (arganine/nitric oxide)

I also take the assortment of multi vitamins, fish oil, etc.

Plus, I add honey to the water I drink during my workout and will now add lemon (thanks, W )

[swooshie]

Ham Gram arrived today!!! Tomorrow I'll be sportin my Team Amazon tank and my new Versa Gripps. Badass Swooshie in da gym Soooooo excited!!


BACK

Bent over BB rows

95x8
105x8
105x6

Lat Pulldown

85x12
95x8
95x5

One Arm DB Row

45x12
50x8
50x6

Assisted Pullups

3 sets to failure


Good things are happening

[bosgirlin09]

[QUOTE=swooshie;833571051]I would really encourage you to give that compliment. If you are sincere, it will be well received and much appreciated, especially coming from someone like yourself who obviously knows what they are doing. It truly makes the person feel really good.

Homework for all......give someone a compliment this weekend


^^THIS!!!

I try to compliment several people every day. There are a million different ways people are awesome at the gym...whether it's the obese woman who's on the treadmill religously every day, or the chick with incredible flexibility...I tell people when I see something cool and it's always appreciated. Plus, I think it brings me good lifying karma

[swooshie]

^^THIS!!!

I try to compliment several people every day. There are a million different ways people are awesome at the gym...whether it's the obese woman who's on the treadmill religously every day, or the chick with incredible flexibility...I tell people when I see something cool and it's always appreciated. Plus, I think it brings me good lifying karma

Good Karma FTW!

Bos, I wish I could train with you (srs) You're my idol

[bosgirlin09]

Good Karma FTW!

Bos, I wish I could train with you (srs) You're my idol

awww...shucks

[swooshie]

My new Team Amazon tank looks hot in the gym!!! Me like I also wore my Versa Gripps for the first time. These took a little getting use to. I think they will soften up a bit making them easier to use. I did notice a difference and I think once I get the hang of them, I'll really like using them.


SHOULDERS

Superset

1.DB Side Raises

12x18
12x18
12x20

2.Front DB Raises

15x12
15x18
15x20


Smith Overhead Press

Bar+20x15
Bar+20x13
Bar+20x11 F

Reverse Pec Dec

50x12
60x12
65x12
75x10
90x4

Then 3 sets of 10 count holds followed by 10 of Rutzilla's flapper thingys at 60

BB Shrugs

I like to go heavy on these. I usually will fail with 135 pounds at 5 or 6. I did these at the end of my shoulder workout and my shoulders were burning. Heeelloooo Versa Gripps!!!

135x8
135x10
135x8

Calf Raises On same machine as before

280x20
300x20
320x20
340x20
340x20

Incline Situps with 25lb plate

20x3

Cardio

20 minutes on the Crossramp set on Fitness Test mode

I'm sore all over and beat after this workout.......good stuff!!

[2nd_chance]

VersaGripps are great. What exercises did you use them for? I use mine mainly for back exercises, i.e., pulling.

[-H-]

My new Team Amazon tank looks hot in the gym!!! Me like I also wore my Versa Gripps for the first time. These took a little getting use to. I think they will soften up a bit making them easier to use. I did notice a difference and I think once I get the hang of them, I'll really like using them.


SHOULDERS

Superset

1.DB Side Raises

12x18
12x18
12x20

2.Front DB Raises

15x12
15x18
15x20


Smith Overhead Press

Bar+20x15
Bar+20x13
Bar+20x11 F

Reverse Pec Dec

50x12
60x12
65x12
75x10
90x4

Then 3 sets of 10 count holds followed by 10 of Rutzilla's flapper thingys at 60

BB Shrugs

I like to go heavy on these. I usually will fail with 135 pounds at 5 or 6. I did these at the end of my shoulder workout and my shoulders were burning. Heeelloooo Versa Gripps!!!

135x8
135x10
135x8

Calf Raises On same machine as before

280x20
300x20
320x20
340x20
340x20

Incline Situps with 25lb plate

20x3

Cardio

20 minutes on the Crossramp set on Fitness Test mode

I'm sore all over and beat after this workout.......good stuff!!

Great workout!!!
I am interested in the versa grips. I just use straps for dead lifts at the moment, but imagine those could help me in the future!
I am the same with pwo supps (wit any stims), very sensitive to stuff. Right no just do Xtend before, whey after. And vits/fish oil.
LOVE the idea of complimenting someone. I always appreciate sincere comments form people that are kind!!

[FrmrHoss]

Flapper things? Sounds technical.

[thehobbes]

Yay for compliments and Ham Grams! I tried my Versas today for the first time too - pretty good on pullups/chinups, although they feel weird, but like you said I think it takes some time to break those in. Didn't like em on bb rows (perhaps they'd be better for db rows), and will try on DL to see if they'll allow me to use double overhand on everything heavier than 2 plates. I never had grip problems really, but in winter especially it feels like my fingertips are going to rip off by the end of a Back Day, seemed to help that today. Can't see ever using them on pushing exercises, but hopefullly it'll help me move up on pullups pretty fast.

[swooshie]

VersaGripps are great. What exercises did you use them for? I use mine mainly for back exercises, i.e., pulling.

Hi David

I used them on my shrugs and on my Smith OHP. They felt fairly stiff today, but I think they'll soften up. I reread the directions when I got home and I think I had them too tight around my wrist. Apparently they should sit loosely and high on the wrist (??) I think I was trying to wrap them too tightly to replicate the feeling I get with my straps, but after rereading the directions, it seems you don't need to tighten them up that much. I agree, I think they will make a difference with my back work.

Any suggestions?

Great workout!!!
I am interested in the versa grips. I just use straps for dead lifts at the moment, but imagine those could help me in the future!
I am the same with pwo supps (wit any stims), very sensitive to stuff. Right no just do Xtend before, whey after. And vits/fish oil.
LOVE the idea of complimenting someone. I always appreciate sincere comments form people that are kind!!

Hi H! Since I work out at night, after work, I was having trouble sleeping when I drank a pre/intraworkout drink with stims. The trade-off is having to swallow a bunch of pills though!

Flapper things? Sounds technical.

Happy Saturday, Frmr!

Yes, "flapper things" are quite technical! Rutzilla posted this video a while back in KimP's journal and I've been using them ever since. He called them "Double Pumpers" but I call them "flappers" because anything in Swooshie's journal called "double pumpers" is just asking for trouble

Yay for compliments and Ham Grams! I tried my Versas today for the first time too - pretty good on pullups/chinups, although they feel weird, but like you said I think it takes some time to break those in. Didn't like em on bb rows (perhaps they'd be better for db rows), and will try on DL to see if they'll allow me to use double overhand on everything heavier than 2 plates. I never had grip problems really, but in winter especially it feels like my fingertips are going to rip off by the end of a Back Day, seemed to help that today. Can't see ever using them on pushing exercises, but hopefullly it'll help me move up on pullups pretty fast.

I think I had the wrist strap too tight today and that threw the palm placement off. It was hard to write in my journal with a big black strap messin with my pencil...lulz! I did like it with my Smith OHP, but agree, not sure about DB or BB presses. I like wearing lifting gloves, but they don't work so well with the VGs. I was taking the VGs off to put my gloves on for my Rvs Pec Dec, etc. so I think I'll just cart both around with me. Heeeeyyyy....maybe I'll put it all in my purse and just carry that around (seems to be a trend)

[MoEcho]

Officially welcoming you to the VersaGripp Crew ........ time to lift heavy SHHHHHHHHH

[FrmrHoss]

Yeah, they will soften up over time and get nice and comfy for you. I also find it very difficult to write in my little log with them on too.

[pharty]

Incline Situps with 25lb plate

20x3

I think I threw up a little.