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  1. #901
    Cutting. Hangry. happyplace's Avatar
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    Oooooh subbed. Love your workouts, those GHR's are on my to-do list

  2. #902
    Registered User kimm4's Avatar
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    Originally Posted by gobbles23 View Post
    Have a good weekend Kim
    I ended sick with flu all weekend. I hope yours was better than mine!

    Originally Posted by LHarwood View Post
    Niiiiice

    Hope you have a good weekend, too.

    Oh I was gonna ask (hope you don't mind)- I'm not too keen on good mornings so I was gonna replace them for seated leg curls but I don't feel my hamstrings are hit that well using the seated leg curl machine (we don't have a lying leg one ) is there another exercise you recommend for hitting the hams on top of RDL's/SLDL's?
    GHR's would probably be my first choice. For me they hit the hamstrings like nothing else. Zercher, sumo or heavy goblet squats. Heavy smith lunges are another one of my favs too!

    Originally Posted by happyplace View Post
    Oooooh subbed. Love your workouts, those GHR's are on my to-do list
    Try them, you'll love them!
    National Level Competitor (Female BB)

  3. #903
    Registered User kimm4's Avatar
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    No gym on Monday. I was sick all weekend and yesterday still wasn't feeling back to normal.

    Hit some back/shoulders today. It was good, place was quiet.

    BB rows115 x 10
    125 x 8
    135 x 7 x 2

    Cybex lat pulldowns
    150 x 10 x 2
    170 x 8 x 2

    Close grip pulldowns
    150 x 10
    170 x 8 x 2

    Single arm row machine
    30 x 8
    40 x 8 x2

    OHP machine
    105 x 10 x 2
    120 x 7 x 2

    Facepulls
    110 x 15
    130 x 10
    140 x 8
    150 x 8

    HS shrugs
    200 x 12
    220 x 10 x 2

    Front side T's
    15's x 12
    20's x 10
    25's x 8
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  4. #904
    Hammy Hammy Hobbes thehobbes's Avatar
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    Wow those are some heavy face pulls! Nice rows too, I love rows. Sucks about being sick on a weekend, ugh, especially in the middle of summer. Feel better.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  5. #905
    Time to start building... norinicole's Avatar
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    Nice work Kim - as usual. Those are ridiculous face pulls.

    Glad to hear you're feeling better. The flu sucks ass.
    Mrs. Hessunit as of May 11, 2013

  6. #906
    Registered User MaliaBot's Avatar
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    I have been looking for a reason to give facepulls a shot. I'm doing it!!!!

  7. #907
    Registered User MiscDemeanor's Avatar
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    Subbed! Strong lifts
    Patience, dedication, drive.

    IG: @miscfit27

    My Log:
    http://forum.bodybuilding.com/showthread.php?t=156836923

  8. #908
    Registered User kimm4's Avatar
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    Thanks so much ladies!

    Got off to a late start and had a busy day. Hit the gym for some arm work...nothing fancy today.

    CGBP
    95 x 8
    105 x 8
    115 x 6
    125 x 4
    115 x 7

    Rope pressdowns
    90 x 12
    110 x 10
    120 x 10 x 2

    Skullcrushers
    40 x 12 x 2
    50 x 8 x 2

    BB curls
    70 x 8 x 2
    80 x 8
    80 x 7

    Chinups
    6, 5, 5, 5

    Wrist curls
    80 x 12, 10
    70 x 15
    National Level Competitor (Female BB)

  9. #909
    Goal: Build More Muscle! Luvdogs's Avatar
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    80# curls Awesome!
    Julia

  10. #910
    Registered User kimm4's Avatar
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    Originally Posted by Luvdogs View Post
    80# curls Awesome!
    Hello gorgeous, how are you?! 80 is pretty much my limit. I'm usually only good for about 6, but managed to squeeze out a couple extras.

    I was more excited with my chin-ups. I haven't been able to do them at all with my shoulder, so that was a big deal for me!

    I got to gym super late and had to motor. I had to superset the workout and that took a lot out of me LOL...

    Superset:

    Front squats
    115 x 8 x 2
    125 x 7
    125 x 6

    Seated leg curls
    150 x 12
    160 x 10
    170 x 10
    180 x 8

    Leg ext (drop set)
    110 x 12
    100 x 10
    90 x 10
    80 x 12

    Superset:

    Goodmornings
    115 x 10 x 2
    125 x 8 x 2

    RDL BB stretches
    BB x 20 x 4

    GHR's
    I only got 2 sets of 4...I had nothing left.

    Have a great weekend everyone!
    National Level Competitor (Female BB)

  11. #911
    Registered User kimm4's Avatar
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    Happy new week everyone! Had Maddi yesterday, so no gym. Getting ready to take off for a few days with the family so I'm trying to get caught up with some last min things. Got to the gym late and just hit some upper body.

    Stand OHP
    BB x wu
    65 x 10
    85 x 7
    95 x 5

    BB rows
    115 x 10 x 2
    125 x 8
    135 x 6

    HS incline press
    90 x 12
    110 x 10
    130 x 8
    140 x 5

    Facepulls
    110 x 12
    130 x 10
    140 x 8
    150 x 8

    Rack chins
    BW x 15
    35 lbs x 8 x 2
    BW x 12

    Chest dips
    BW x 8, 9, 9

    Keep working hard and have a great week!
    National Level Competitor (Female BB)

  12. #912
    Registered User BankWalker's Avatar
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    Strong shoulder work Kimberly! Always impressed with the face pulls you're doing!

  13. #913
    Registered User MaliaBot's Avatar
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    Loving the standing OHP numbers!! I got 95lbsx2 (and a dirty 2 at that) and I was struttin around.

  14. #914
    Registered User kimm4's Avatar
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    Originally Posted by BankWalker View Post
    Strong shoulder work Kimberly! Always impressed with the face pulls you're doing!
    Thank you. You're progress pics are looking great in the over35...nice work!

    Originally Posted by MaliaBot View Post
    Loving the standing OHP numbers!! I got 95lbsx2 (and a dirty 2 at that) and I was struttin around.
    You should be struttin...they're damn hard!

    I normally don't train on Wed, but I wanted to get something in before we leave. I hit some legs which was stupid because I normally hit them on Friday's. My legs aren't recovered from last week and it showed in my workout...

    Front squats
    95 x 8 x 2
    105 x 8 x 2

    Leg ext
    100 x 10 x 2
    110 x 8 x 2

    GHR's
    4, 5, 5, 4, 4, 4

    Goblet squats
    55 x 12 x 2
    60 x 12
    65 x 10

    I was too tired to throw in a 5th exercise...so I called it quits.

    Have a great night all!
    National Level Competitor (Female BB)

  15. #915
    Goal: Build More Muscle! Luvdogs's Avatar
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    Hi Kim, doing well. Happy to have cals up and trying to build more muscle. Been reading a lot of Dan John articles/programs. Have a hankering to learn some Olympic lifts. I'm going to start Mass Made Simple next week. Bought the book, read it twice Been practicing the BB complexes and goblet squats while finishing up my shoulder specialization program I've been doing. Of course I will adjust the diet to fit a female lifter since I think it's mostly geared toward young men (diet wise).

    Have a great trip!!
    Julia

  16. #916
    Registered User kimm4's Avatar
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    Originally Posted by Luvdogs View Post
    Hi Kim, doing well. Happy to have cals up and trying to build more muscle. Been reading a lot of Dan John articles/programs. Have a hankering to learn some Olympic lifts. I'm going to start Mass Made Simple next week. Bought the book, read it twice Been practicing the BB complexes and goblet squats while finishing up my shoulder specialization program I've been doing. Of course I will adjust the diet to fit a female lifter since I think it's mostly geared toward young men (diet wise).

    Have a great trip!!
    This sounds exciting and I'm sure you'll do great! Good for you and it's nice to enjoy something a little different.

    I've been out of the gym since my last post. A couple weekend getaways, a wedding next weekend out of town...I can't wait for things to settle down. I'm completely burnt out.

    Hit the gym for some random stuff. Was nice to get back into the groove.

    BB rows
    115 x 10
    125 x 8
    135 x 7
    145 x 5

    Seated leg curls
    150 x 12
    160 x 10
    170 x 10
    170 x 8

    Front squats
    95 x 12
    105 x 12
    115 x 10
    125 x 8

    Seated OHP machine
    90 x 12
    105 x 10
    120 x 6
    120 x 5

    Cybex lat pulldowns
    150 x 10
    170 x 8 x 2
    190 x 6

    Bench press (This was random, because I don't normally bench last)
    95 x 8 x 2
    105 x 6 x 2

    Have a great night!
    National Level Competitor (Female BB)

  17. #917
    cutting.....again LHarwood's Avatar
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    Originally Posted by kimm4 View Post
    This sounds exciting and I'm sure you'll do great! Good for you and it's nice to enjoy something a little different.

    I've been out of the gym since my last post. A couple weekend getaways, a wedding next weekend out of town...I can't wait for things to settle down. I'm completely burnt out.

    Hit the gym for some random stuff. Was nice to get back into the groove.

    BB rows
    115 x 10
    125 x 8
    135 x 7
    145 x 5

    Seated leg curls
    150 x 12
    160 x 10
    170 x 10
    170 x 8

    Front squats
    95 x 12
    105 x 12
    115 x 10
    125 x 8

    Seated OHP machine
    90 x 12
    105 x 10
    120 x 6
    120 x 5

    Cybex lat pulldowns
    150 x 10
    170 x 8 x 2
    190 x 6

    Bench press (This was random, because I don't normally bench last)
    95 x 8 x 2
    105 x 6 x 2

    Have a great night!
    Nice workout, Kim.

    Sounds like you've had a really busy few weeks. Hope you can relax a bit soon..


  18. #918
    Registered User kimm4's Avatar
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    Originally Posted by LHarwood View Post
    Nice workout, Kim.

    Sounds like you've had a really busy few weeks. Hope you can relax a bit soon..

    Thank you. I have one more week and long weekend to get through and I'll be good to go. The good thing is my bridesmaid's dress fits perfect. It didn't even need it to be altered...thank gawd!

    Finished off the week with more random stuff. Only got 2 days in, so it is what it is.

    HS incline press
    90 x 12
    110 x 10
    130 x 8
    140 x 7

    Facepulls
    110 x 12
    130 x 10
    140 x 10
    150 x 8

    CGBP
    95 x 8
    105 x 7 x 2
    110 x 5

    Supine rows
    BW x 15, 12, 12, 10, 8

    Incline flys (have to stay light because they bother my shoulder)
    30's x 20
    35's x 20 x 2

    GHR's
    4 sets of 5-6

    Wishing you all a wonderful long weekend, enjoy it!
    National Level Competitor (Female BB)

  19. #919
    Registered User kimm4's Avatar
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    Shoulders/traps

    OHP seated
    105 x 10
    90 x 12
    75 x 15
    120 x 8

    Facepulls
    110 x 12
    130 x 10
    150 x 8
    140 x 10

    Upright rows (premade straight bars)
    60 x 12
    70 x 8
    80 x 8 x 2

    HS shrugs
    200 x 12
    220 x 10
    240 x 10
    250 x 8

    Front side T's
    15's x 12
    20's x 8 x 2
    15's x 12
    National Level Competitor (Female BB)

  20. #920
    Registered User kimm4's Avatar
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    Quick workout to finish off the week. Home packing and leaving for Boston tomorrow.

    BB rows
    115 x 10
    135 x 8
    145 x 6
    150 x 6

    Cybex pulldowns
    150 x 10
    170 x 8
    190 x 6
    210 x 4

    Flat bench
    95 x 10
    105 x 8
    115 x 7
    125 x 4
    95 x 12

    Single arm pec deck
    60 x 12
    70 x 10 x 2
    80 x 8

    Goblet squats
    55's x 12
    60's x 12 x 2
    65's x 10

    GHR's
    4 sets x 5-6 reps

    Have a wonderful weekend everyone!
    National Level Competitor (Female BB)

  21. #921
    Registered User kimm4's Avatar
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    Happy Monday everyone. We had a great weekend. My sister was stunning and it was a gorgeous day for a wedding. I'll try to post up some random pics soon. She's a photographer and she wanted to edit her own photos, so it will be a while. They're spending a 2 week honeymoon in Italy and I'm very excited for her.

    Back/Tris

    HS low rows
    140 x 10
    160 x 8
    170 x 7
    180 x 7

    BB rows
    115 x 10
    135 x 7
    140 x 7
    155 x 4

    Cybex pulldowns
    150 x 10
    170 x 8
    190 x 6 x 2

    Supine rows
    12, 12, 10, 10

    Skullcrushers
    40 x 15
    40 x 12
    50 x 10
    50 x 8

    Rope pressdowns
    100 x 12
    110 x 12
    120 x 10 x 2

    Dips 10 x 3

    Wishing you all a great week!
    National Level Competitor (Female BB)

  22. #922
    cutting.....again LHarwood's Avatar
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    Im glad the wedding went well

    Looking forward to seeing pics.

  23. #923
    Registered User NutMeigh's Avatar
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    How is your shoulder doing these days??

  24. #924
    Unstoppable gobbles23's Avatar
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    Those OH presses!
    Team Cookies Give You Superpowers
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    https://forum.bodybuilding.com/showthread.php?t=170094463&p=1489770341#post1489770341

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    http://forum.bodybuilding.com/showthread.php?t=140145363&page=2

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  25. #925
    Registered User kimm4's Avatar
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    Originally Posted by LHarwood View Post
    Im glad the wedding went well

    Looking forward to seeing pics.
    It was a beautiful day indeed, hopefully I'll see some pics soon.

    Originally Posted by NutMeigh View Post
    How is your shoulder doing these days??
    It's doing pretty good thanks for asking. It's gets uncomfortable here and there, but so far I'm doing alright. This will be my first week back to my normal 4 day training and we'll see how it goes.

    Originally Posted by gobbles23 View Post
    Those OH presses!
    Some lifts are getting stronger...I'll take what I can get! Thanks darling!

    I hit some shoulders/traps. It was good!

    Standing BB OHP
    BB x wu
    65 x 10
    65 x 8
    75 x 8
    85 x 6
    100 x 3

    Facepulls
    110 x 12
    130 x 10
    150 x 8
    160 x 8

    HS shrugs
    200 x 12
    220 x 12
    240 x 10 x 2

    DB upright rows
    25's x 12
    35's x 8
    40's x 8
    45's x 6

    1 arm DB side laterals
    30's x 8 x 2
    35's x 8
    40's x 6

    Tomorrow is my rest day which is good. We're getting the humid weather again and looks like it'll be in the 90's yikes...

    Have a great night everyone!
    National Level Competitor (Female BB)

  26. #926
    cutting.....again LHarwood's Avatar
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    Awesome workout


    Damn you're so strong. It's so inspiring.

  27. #927
    Registered User kimm4's Avatar
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    Originally Posted by LHarwood View Post
    Awesome workout

    Damn you're so strong. It's so inspiring.
    Thank you.

    Hit the gym for some chest/bis. Still humid, should be much cooler tomorrow.

    Flat bench
    95 x 10
    105 x 8 x 2
    115 x 6

    Flat bench flys
    35's x 20
    40's x 15
    45's x 12
    50's x 10

    Incline press machine
    105 x 12
    120 x 10 x 2
    105 x 12

    Chinups
    3 sets of 5
    I even managed to get a few sets of some med grip pullups (couple sets of slow negs felt pretty good)

    BB curls (premade bars)
    60 x 12
    70 x 8
    70 x 10
    80 x 7
    National Level Competitor (Female BB)

  28. #928
    Registered User kimm4's Avatar
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    Originally Posted by LHarwood View Post
    Awesome workout

    Damn you're so strong. It's so inspiring.
    Thank you.

    Hit the gym for some chest/bis. Still humid, should be much cooler tomorrow.

    Flat bench
    95 x 10
    105 x 8 x 2
    115 x 6

    Flat bench flys
    35's x 20
    40's x 15
    45's x 12
    50's x 10

    Incline press machine
    105 x 12
    120 x 10 x 2
    105 x 12

    Chinups
    3 sets of 5
    I even managed to get a few sets of some med grip pullups (I did slow negs which felt pretty good on my shoulder)

    BB curls (premade bars)
    60 x 12
    70 x 8
    70 x 10
    80 x 7
    National Level Competitor (Female BB)

  29. #929
    Registered User kimm4's Avatar
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    Legs

    Precor squats
    160 x 12
    180 x 10
    200 x 10 x 2

    Smith lunges
    135 x 8
    135 x 10
    155 x 8 x 2

    Leg press
    180 x 15
    200 x 12
    250 x 10 x 2

    Seated leg curls
    150 x 12
    160 x 10
    170 x 10
    180 x 8

    Goodmornings
    95 x 15
    105 x 12
    125 x 10 x 2

    Single leg ext
    40 x 12
    50 x 10
    40 x 12
    60 x 7

    Happy Friday everyone, have a great weekend!
    National Level Competitor (Female BB)

  30. #930
    Registered User kimm4's Avatar
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    Shoulders/Traps

    BB OHP
    BB x 10 x 2
    75 x 8
    65 x 10
    85 x 7
    105 x 3

    BB upright rows
    75 x 8
    85 x 8
    95 x 5 x 2

    Facepulls
    120 x 12
    140 x 10
    160 x 8
    150 x 10

    DB shrugs
    65's x 15
    70's x 12
    75's x 12
    80's x 10

    Front side T's
    15's x 15
    20's x 8
    25's x 6
    15's x 12
    National Level Competitor (Female BB)

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