Christina's log

[cmg1976]

Hi guys! Quick little post from my phone, can't multiqoute or see vids. Hawaii is beautiful, and there is a gym a few minutes from the house that allows drop ins, yay! I did some extra stuff since I had to pay. Work sets only: squats 120# 3x5
Ohp 55# 3x5
Hang power clean 1x5 30#, 40#, 50#, 60#
1 arm row 35# 3x5
Lateral raise 15# db's 3x10
Db curls 20# 3x5
Bulgarian split squats 1x10 25# db's

Steph, I thought of you while I had my mai tai .

Will catch up on what you all are doing as my phone allows. Tomorrow we hike around a volcano, tonight will be filling up on loads of papaya, mahi mahi, and Japanese beef curry. Bulking is not a problem here. The avacados are the size of a small melon!

Planning on another workout Fri or sat. Lifting with an ocean view and minimal walls is pretty inspiring.

[NorwichGrad]

Hey! Great to hear from you. Enjoy the rest of your vacation.

[jjeane]

Great workout Christina!! You get the award for total dedication!!

[RyouBakua]

Hi guys! Quick little post from my phone, can't multiqoute or see vids. Hawaii is beautiful, and there is a gym a few minutes from the house that allows drop ins, yay! I did some extra stuff since I had to pay. Work sets only: squats 120# 3x5
Ohp 55# 3x5
Hang power clean 1x5 30#, 40#, 50#, 60#
1 arm row 35# 3x5
Lateral raise 15# db's 3x10
Db curls 20# 3x5
Bulgarian split squats 1x10 25# db's

Steph, I thought of you while I had my mai tai .

Will catch up on what you all are doing as my phone allows. Tomorrow we hike around a volcano, tonight will be filling up on loads of papaya, mahi mahi, and Japanese beef curry. Bulking is not a problem here. The avacados are the size of a small melon!

Planning on another workout Fri or sat. Lifting with an ocean view and minimal walls is pretty inspiring.

volcano is beautiful!

have fun!





"bulking is not a problem here" = so much truth

[cmg1976]

Hi friends. Still in kona and can't quote from the phone but nice to hear from all of you. Had an amazing workout again today. I don't know if it is all the food (been avoiding anything with a waistband lol), uninterrupted sleep without the cats' midnight antics, no work stress, or what, but I'll take it. I wasn't nerdy enough to pack microplates so some of these jumps were bigger than scheduled. And since I'm on vacation and had to pay for the gym I did more bonus accessory work. Work sets only since I'm phone typing.

Squats 125# 3x5. I think this was a 5# jump. Had my bf watch form and he caught a little rounding on a rep,and he said I broke parallel but not by much on a few reps. One more workout here so I'll repeat this wt and try for a bit more depth next time.

Bench 80# 3x5, and they went up with no slowing whatsoever!!! That was a 3# jump and I never would have tried it if I had my microplates. This bench was lower which I think helped the leg drive, and I focused on using lats, thanks to Laura. So stoked about this.

Deadlift 155# 1x5, 5# jump

Hang power clean practice 1x5 30#, 40#, 50#, 60#

T bar row. Never tried this before but they have a machine for it. I really like this exercise. Worked up gradually to 50# and did 2 sets of 5. Figured more on dl day would be a bad idea.

Barbell curl 40# 2x10. Would have tried 50 but it was in use. The curled bars felt a lot better on my wrists and elbows than the straight ones.

I haven't done direct tricep work in yrs, but I did the cable pushdown exercise with a v shaped rope handle just for kicks. Worked up to 3 sets of 5 60#

I'm going to miss my accessory work when vacation is over and I have to follow my program properly again

Beach time today (it's secluded thank goodness as the bulk is in full force!) And a little party with a few relatives and friends of my grandpa tonight. Aloha

[RyouBakua]

good workout! hope youll have vacay pics!


do you have family there?


you island hopping or staying on BI?

[cmg1976]

good workout! hope youll have vacay pics!


do you have family there?


you island hopping or staying on BI?

Hi RB. My grandfather lives in kona, so we are here with a few side trips like the volcano. He just built a new house and it has themost beautiful views. I can't believe I get to spend a week here He is in his 80's and still works full time including being on call seeing patients. Inspiring man.

Will def post pics when I get home

[jjeane]

Nice workout Christina, and so nice to being sleeping well.
Have fun tonight with your family!

[Vanguard1965]

Sounds like you are having an awesome trip and I look forward to the pictures. Some solid workouts as well which shows your dedication!

[ms_mac]

Glad to hear you're having a great time. Nothing like some great company, great food and awesome company on vacation Can't wait to see some pics.

[cmg1976]

Hi guys,

Kona was amazing. I'd love to say it's great to be back, but it's 43 degrees, windy and rainy, and I have to go to work, so... LOL. I'll upload a few pictures as soon as I figure out how.

I did get to the gym last night, and it pretty much sucked. I had such a great workout last time in Kona and it was disappointing to not keep that momentum going. I'm not sure if I can blame it on doing another evening workout (I'm always tired after work) or if it's just time to do another program. Short version is that I tried adding a pound to my bench and I failed after a couple reps- took 5 pounds off and failed those too; had my first DL fail, and I still have form concerns on my squat; my reps went up, but they were hard. But in the interest of full disclosure I'll post it anyway

I did get squat video, including some warm up sets and I'd appreciate any feedback. I caught myself rounding some on the warm up sets, and the only way I've figured to really correct it is to stay a bit shallower. I also see myself leaning a bit forward on the work sets. Is it too much? I honestly think I need to switch to another program, not squat 3 times a week and try to keep adding weight (I've been doing a pound per session), and focus on building lower back/core strength. But let me know if you think I'm bailing too soon.

I have warm up sets of 95#, 105#, and 115#, and work sets of 126# 3x5 (I posted the first and third)







Next was bench. In Kona, I did 80# 3x5 and the weight just flew up. So I thought 81# this time would be no problem and that my bench was finally going to progress. Not so- I got a couple reps, waited, tried again and got a couple, waited and dropped to 75# and got maybe 1. I kept my back arched and tight, remembered the leg drive, etc. so I don't know what to say about that one. But this is another reason I think it may be time to switch to something else- maybe working with DB's for a change would help for example?

I didn't even mess around with pullups since I was having a crappy night and I knew that would be demoralizing.

DL: 155# 1x5 in Kona was easy, but 160# didn't happen. My first DL fail Here's the video anyway- I think I was just tired, but I'd like to know if there is a form issue that may have contributed to that mess.



Ok, next post won't be such a downer, lol. I know this is just the way it goes sometimes.

[NorwichGrad]

Welcome back, Christina!

What you felt was common... Give yourself a few more days to re-acclimate. At least you have nicer weather out West than we do here. It's still winter in the Northeast, and we expect a massive noreaster early next week.

I'm gonna choke that lying rodent Puxatony Phil who predicted early Spring.

[jjeane]

Nice workout Christina, esp for just getting back!
In for pictures of the trip!!
Glad to see you back!

[thepainter5]

Hi guys,

Kona was amazing. I'd love to say it's great to be back, but it's 43 degrees, windy and rainy, and I have to go to work, so... LOL. I'll upload a few pictures as soon as I figure out how.

I did get to the gym last night, and it pretty much sucked. I had such a great workout last time in Kona and it was disappointing to not keep that momentum going. I'm not sure if I can blame it on doing another evening workout (I'm always tired after work) or if it's just time to do another program. Short version is that I tried adding a pound to my bench and I failed after a couple reps- took 5 pounds off and failed those too; had my first DL fail, and I still have form concerns on my squat; my reps went up, but they were hard. But in the interest of full disclosure I'll post it anyway

I did get squat video, including some warm up sets and I'd appreciate any feedback. I caught myself rounding some on the warm up sets, and the only way I've figured to really correct it is to stay a bit shallower. I also see myself leaning a bit forward on the work sets. Is it too much? I honestly think I need to switch to another program, not squat 3 times a week and try to keep adding weight (I've been doing a pound per session), and focus on building lower back/core strength. But let me know if you think I'm bailing too soon.

I have warm up sets of 95#, 105#, and 115#, and work sets of 126# 3x5 (I posted the first and third)
.....

Next was bench. In Kona, I did 80# 3x5 and the weight just flew up. So I thought 81# this time would be no problem and that my bench was finally going to progress. Not so- I got a couple reps, waited, tried again and got a couple, waited and dropped to 75# and got maybe 1. I kept my back arched and tight, remembered the leg drive, etc. so I don't know what to say about that one. But this is another reason I think it may be time to switch to something else- maybe working with DB's for a change would help for example?

I didn't even mess around with pullups since I was having a crappy night and I knew that would be demoralizing.

DL: 155# 1x5 in Kona was easy, but 160# didn't happen. My first DL fail Here's the video anyway- I think I was just tired, but I'd like to know if there is a form issue that may have contributed to that mess.

...

Ok, next post won't be such a downer, lol. I know this is just the way it goes sometimes.

Glad to hear you had a good time away and good workouts while you were there.

Watching your squat videos I do see you leaning forward a bit and your knees are past your toes. Perhaps you may want to do some box squats and practice sitting down as you would on a chair.

As for your bench press, congrats on the 80 lbs. You are again thinking switching programs but I would say hold off a bit still. Any program you run will sooner than later have a stall point. That is the time that we work on our mental fortitude. We have all been told about the benefits of lifting but something that is glossed over is the fact that lifting, when done properly, never gets easier. Once you can lift X amount for a certain # of reps, you must increase the weight. To do so we must be mentally strong and the way we do that is to fight through the barrier. We check our form/nutrition/rest and make adjustments when needed.

You proved to yourself that you can do 80 lbs on the bench. Don't get discouraged when you miss a previous weight, get focused. The weight only knows gravity while you know that you have beaten it before. Everyone of us will get to the point where adding more weight slows down to a crawl. At that point we either choose to battle through that point or decide to quit trying to get stronger. Personally I see you as the type who will battle through the sticking points.

As for the late night cat antics, a spray bottle works wonders. When my 3 were kittens they decided that racing around the apartment, 20 minutes after lights out, was the cats meow. I started dousing them with water and once a cat is wet, it must instinctually bath itself, it has no choice. After a good bathing, all cats go to sleep. Before too long mine got used to lights out and were already on the bed waiting for sleep at lights out.

[cmg1976]

Welcome back, Christina!

What you felt was common... Give yourself a few more days to re-acclimate. At least you have nicer weather out West than we do here. It's still winter in the Northeast, and we expect a massive noreaster early next week.

I'm gonna choke that lying rodent Puxatony Phil who predicted early Spring.

Yeah, maybe you are right. I'll make sure my next workout is an am session and see if that feels better.

Nice workout Christina, esp for just getting back!
In for pictures of the trip!!
Glad to see you back!

Thanks I just checked out your journal and I'm amazed at how much you've accomplished recently!

Glad to hear you had a good time away and good workouts while you were there.

Watching your squat videos I do see you leaning forward a bit and your knees are past your toes. Perhaps you may want to do some box squats and practice sitting down as you would on a chair.

As for your bench press, congrats on the 80 lbs. You are again thinking switching programs but I would say hold off a bit still. Any program you run will sooner than later have a stall point. That is the time that we work on our mental fortitude. We have all been told about the benefits of lifting but something that is glossed over is the fact that lifting, when done properly, never gets easier. Once you can lift X amount for a certain # of reps, you must increase the weight. To do so we must be mentally strong and the way we do that is to fight through the barrier. We check our form/nutrition/rest and make adjustments when needed.

You proved to yourself that you can do 80 lbs on the bench. Don't get discouraged when you miss a previous weight, get focused. The weight only knows gravity while you know that you have beaten it before. Everyone of us will get to the point where adding more weight slows down to a crawl. At that point we either choose to battle through that point or decide to quit trying to get stronger. Personally I see you as the type who will battle through the sticking points.

As for the late night cat antics, a spray bottle works wonders. When my 3 were kittens they decided that racing around the apartment, 20 minutes after lights out, was the cats meow. I started dousing them with water and once a cat is wet, it must instinctually bath itself, it has no choice. After a good bathing, all cats go to sleep. Before too long mine got used to lights out and were already on the bed waiting for sleep at lights out.

Hi!!! So glad you found my journal

I've had the suggestion on box squats before, and I think it is a good one. Of course, I wouldn't be following starting strength if I switched, but maybe that's ok for a while? The other challenge is going to be finding a box that is just the right height at the gym- may or may not exist...

And yes, you just caught me being impatient again on the bench, lol. I was so happy when I thought I was passed that sticking point, but it's back. This is definitely my most daunting lift. Since I've succeeded at 80 before, but failed miserably last night, I'm not sure if I should back down and work back up or go for the 80 again next time- any thoughts?

My noise making cat is 18 and I think a bit senile. I'm pretty sure if I sprayed him he'd just look at me confused and squawk louder, lol. He's an angel during daylight hours but an absolute beast in the middle of the night. I can shut him out of the bedroom, but then my other cat gets panicky with the closed door and starts scratching at it and won't relent until it's open again.

[thepainter5]

....Hi!!! So glad you found my journal

I've had the suggestion on box squats before, and I think it is a good one. Of course, I wouldn't be following starting strength if I switched, but maybe that's ok for a while? The other challenge is going to be finding a box that is just the right height at the gym- may or may not exist...

And yes, you just caught me being impatient again on the bench, lol. I was so happy when I thought I was passed that sticking point, but it's back. This is definitely my most daunting lift. Since I've succeeded at 80 before, but failed miserably last night, I'm not sure if I should back down and work back up or go for the 80 again next time- any thoughts?

My noise making cat is 18 and I think a bit senile. I'm pretty sure if I sprayed him he'd just look at me confused and squawk louder, lol. He's an angel during daylight hours but an absolute beast in the middle of the night. I can shut him out of the bedroom, but then my other cat gets panicky with the closed door and starts scratching at it and won't relent until it's open again.

I was looking to see how your bench press was going so I figured finding your journal was the place to start.

Talk with the gym management and if they don't have a suitable box/crate ask about brining in one. I like the height of the plastic milk crates and it shouldn't be too hard to track one down.

As for the bench, I would not back off rather I would actually add on (yes this will be a deviation from SS but minimal). Do a couple of warm up sets, increasing between the two. Next go 1-2 lbs heavier than your working set goal. Get that bar up knowing that 1-2 reps maybe all you can do. After you have done it (and you will ) then go back to your regular plan. Getting under heavier weight takes practice for your mind as well as your body. Sometimes the sticking point is mental because you are either lifting heavier than before or you need to think about moving up in weight again.

I have been using this method and my working sets are about 15-20 lbs lighter than what I force myself to do right after warm up. Using this has allowed me to gradually lift weight that I haven't before. I read about this method from another member and he said after shocking the body with the heavier weight, the body was all too happy to go back and do the goal weight.

As for your 18 yr old cat, he has earned the right to be a bit annoying at times and I too would not be able to shut cats out of the room.

[Vanguard1965]

Welcome back Christina! Back to the grind huh? Don't sweat the lifts as you can't be 100% on every time the key is to not let it discourage you and push on. Look forward to your pictures!

[cmg1976]

Ok, sorry to be dense but can anyone point me to a link that describes how to post a photo directly in a thread posting?

I was looking to see how your bench press was going so I figured finding your journal was the place to start.

Talk with the gym management and if they don't have a suitable box/crate ask about brining in one. I like the height of the plastic milk crates and it shouldn't be too hard to track one down.

As for the bench, I would not back off rather I would actually add on (yes this will be a deviation from SS but minimal). Do a couple of warm up sets, increasing between the two. Next go 1-2 lbs heavier than your working set goal. Get that bar up knowing that 1-2 reps maybe all you can do. After you have done it (and you will ) then go back to your regular plan. Getting under heavier weight takes practice for your mind as well as your body. Sometimes the sticking point is mental because you are either lifting heavier than before or you need to think about moving up in weight again.

I have been using this method and my working sets are about 15-20 lbs lighter than what I force myself to do right after warm up. Using this has allowed me to gradually lift weight that I haven't before. I read about this method from another member and he said after shocking the body with the heavier weight, the body was all too happy to go back and do the goal weight.

As for your 18 yr old cat, he has earned the right to be a bit annoying at times and I too would not be able to shut cats out of the room.

Ok, I am going to try this, thank you! It sounds like a great way to get past a mental barrier and make that working weight feel like a relief. I wonder if there is anything physiologically at work or if it's all a head game. Would you do this for other stalling lifts too?

And yes, the 18 yr old boy is in a state of unwavering agreement with you about his right to be as loud as he wishes whenever the impulse strikes.

Welcome back Christina! Back to the grind huh? Don't sweat the lifts as you can't be 100% on every time the key is to not let it discourage you and push on. Look forward to your pictures!

Thank you I know it's just part of the process, but it's frustrating when you are doing a program that dictates more weight every time, and sometimes you just can't.

I'll post pictures as soon as someone shows me how- I'm sure it's simple but a quick search didn't take me to any instructions.

[RyouBakua]

Ok, sorry to be dense but can anyone point me to a link that describes how to post a photo directly in a thread posting?

http://forum.bodybuilding.com/misc.p...bbcode#imgcode


nice vid update

hope to see some vacay pics



and my log is here: www.tinyurl.com/WWRBD

[cmg1976]

Thank you, subscribed I remember checking your sig for a journal link and not seeing one but clearly I missed it.

And thanks for the link- it looks like I need to host my photos somewhere instead of posting them directly from my computer? Never done that before but I'll look into how and get it done soon.

[RyouBakua]

reply
go advanced
manage attachments

then load pics and embed using the img code

[cmg1976]

Ok, that was exactly what I needed, lol. I should be able to figure it out now. I'd offer you one of my very powerful reps but I'm always on spread with you Going to go work on this- I'll try a test photo now.

edit: Well, it looks like I got a link so that's a step. When I attached the photo I didn't see a field where I could type to put the img brackets around it. I know this has to be totally redundant, sorry. I could always just post a few links...

[stephanielynn76]

Heeeeyyyyyyyy!!! I've missed you! I've missed everyone actually because I've been too dang busy to even open my computer. :/ Girl don't let that "off" session get you down. We all have them. I was on a program for a while where the goal was to "beat the logbook" with every workout and yes, it was quite frustrating not to see progress like I thought I should. Be patient with yourself. I've learned that many things can throw off my "groove"... changes in sleep, calorie intake, stress, traveling, or even a simple break in routine can affect my strength it seems. Not every day will be a "strong day" in the gym. I've had to tell myself that a less-than-stellar workout is still better than no workout. While progress is important... so is consistency!

... so glad you are back!

[hardNheavy2011]

Welcome back!!! Looking forward to watching your progress.

[cmg1976]

Heeeeyyyyyyyy!!! I've missed you! I've missed everyone actually because I've been too dang busy to even open my computer. :/ Girl don't let that "off" session get you down. We all have them. I was on a program for a while where the goal was to "beat the logbook" with every workout and yes, it was quite frustrating not to see progress like I thought I should. Be patient with yourself. I've learned that many things can throw off my "groove"... changes in sleep, calorie intake, stress, traveling, or even a simple break in routine can affect my strength it seems. Not every day will be a "strong day" in the gym. I've had to tell myself that a less-than-stellar workout is still better than no workout. While progress is important... so is consistency!

... so glad you are back!

Thanks Stephanie That helps, I know you've been there done that. I need to not be such a perfectionist I suppose. I'm going to hunt down a milk crate to try box squats as you suggested earlier and as Rod suggested above so I can start feeling better on squat form. Hoping to redeem myself on Sat's workout.

And thanks for the bulk comments in your journal- but trust me it's all there. I was expecting some jello but it really looks like 90% fat so far. I didn't choose a hypertrophy strength program to start so maybe that is some of it? Honestly part of me wonders if I'd be making the same strength gains on more modest calories, but I don't want to be one of those people who screws things up by changing plans too frequently.

Welcome back!!! Looking forward to watching your progress.

Thanks Glad you are here.

[hardNheavy2011]

You definitely don't need anything fancy for your box. I use an old flat topped tool box with some 45's stacked on top. haha I've also used milk crates.

[RyouBakua]

here yo go




quote my post and see what i did with the code

[DieselsMom]

Glad to see you back but I am sure you could have spent more time there!

[wakechica]

Hey welcome back, we all have off days. Often you'll find coming from hot to cold as well your body struggles and feels miserable. Muscles work better in the warm.

Squats look better - box squat will help you. DLs look good. Those loading things look cool lol

[cmg1976]

You definitely don't need anything fancy for your box. I use an old flat topped tool box with some 45's stacked on top. haha I've also used milk crates.

Gonna head to target and look for a milk crate, and maybe pop a 45 on top to keep it still. Just hope the gym employees don't look at me funny for hauling it in. Jealous of your home gym.

here yo go

quote my post and see what i did with the code

If I click on my attachement link I'm able to see the stuff you put between the brackets but I didn't see it earlier when I was uploading. So if all else fails I'll post the links, then embed and go back and delete the links. Thanks again.

Glad to see you back but I am sure you could have spent more time there!

Thank you I'm somewhat of a home body, but I want to go back soon. My lifts are better there!

Hey welcome back, we all have off days. Often you'll find coming from hot to cold as well your body struggles and feels miserable. Muscles work better in the warm.

Squats look better - box squat will help you. DLs look good. Those loading things look cool lol

Hey thanks- the loading things are awesome I read your feedback on my squats again, and it has so much that is helpful. I'm going to incorporate everything you said. I hate being hot, but I had no choice at an open air gym in Hawaii- maybe you are right about that helping with the lifts. I guess I need to start warming up more. I hate warmups!