Legs Legs Butt Legs

[LadyLore420]

100 reps of anything is tough.

Couple of months ago, tried 100 rep Barbell Curls with an empty bar. Got to 40; biceps locked up.



Some good work going on in here, young lady.

Omygawd we've been blessed by Ironwill's presence. Rejoice! Everyone add d20 to their lifts automatically.

[LadyLore420]

Aaah my baaack it huuurts.

This is not a pleasurable sort of pain. Screw going heavy on DL's.

[-Lucifer]

Aaah my baaack it huuurts.

This is not a pleasurable sort of pain. Screw going heavy on DL's.

Where does it hurt? Upper or lower back?

[HARRYBEAST]

Aaah my baaack it huuurts.

This is not a pleasurable sort of pain. Screw going heavy on DL's.

glad you edited this. And its not heavy's fault its forms fault

[LadyLore420]

It's the muscles that hurt, erector spinae. Excuse my southern humor Harry.

Good news is that my shoulder has not hurt at ALL today. Going to start some very light DB bench and overhead work, continue with lots of RC stretching and rotations, and possibly some very light overhead squatting.

What's a reasonable pace to increase OH squat at from 45lbs? 5lbs a week? Once I'm at 135lbs OHS I'll head back to Pinnacle. It's still bugging me all day, everyday, that I'm at some loser normy gym instead of the bumper plate gym.

[HARRYBEAST]

It's the muscles that hurt, erector spinae. Excuse my southern humor Harry.

Good news is that my shoulder has not hurt at ALL today. Going to start some very light DB bench and overhead work, continue with lots of RC stretching and rotations, and possibly some very light overhead squatting.

What's a reasonable pace to increase OH squat at from 45lbs? 5lbs a week? Once I'm at 135lbs OHS I'll head back to Pinnacle. It's still bugging me all day, everyday, that I'm at some loser normy gym instead of the bumper plate gym.

I am not sure what hurts but my coach has me hit light sets of 20 reps on pulldowns after I Deadlift and this helps a ton

[-Lucifer]

OH Squat = small increments [2.5 lbs]. Do singles and doubles for 8 to 12 sets.

[LadyLore420]

Didn't know how big my arms had gotten till I put this new dress on >.<

[HARRYBEAST]

Didn't know how big my arms had gotten till I put this new dress on >.<

need more peircings/10

[LadyLore420]

need more peircings/10

Suggestions?

[HARRYBEAST]

Suggestions?

I would need to see all current piercings first.... I am a piercing master though as I once had one of my ears pierce 2 times

[LadyLore420]

I would need to see all current piercings first.... I am a piercing master though as I once had one of my ears pierce 2 times

24 piercings, 11 are too private to share.

Barbell fetish.

Jason stumbled across me on a different website. He might be able to tell you how they look.

[HARRYBEAST]

24 piercings, 11 are too private to share.

Barbell fetish.

Jason stumbled across me on a different website. He might be able to tell you how they look.

[gallagnm]

in 4 the win

[jgreystoke]

in 4 the win

Lore's thread is full of win.

[CookAndrewB]

How does it compare to goodmornings, leg curls?

Well, GHR hits the hamstring at both sides (hip joint and knee joint) where goodmornings and leg curs are primarily one or the other. GM is a hip hinge, leg curls are a knee hinge (with no need for hip joint to really engage). GHR keeps hip side stable and hinges at the knee. Hip side does experience a variable resistive force as the body moves through ROM. Coming upright requires less force to maintain stability in the hip than say parallel to the floor. You can often see this in GHR vids as a person lens out they will often break at the hip as that side of the hammy starts feeling the full force of stabilizing the joint. You can fudge that a bit on something like a back extension through momentum provided by the low back and glutes.

24 piercings

Good lawd you must be hell to fly with!

I, in my younger and far less responsible days, decided that I would pierce the cartilage of my right ear three times. Woke up to my great dane pup chewing on the newly pierces ears. Turned the hoops into mangled garbage, infected my ear, had to remove. Have some pretty sweet scars from it still. Much easier lesson to learn from than "drunk biker decided to tattoo my armpit at hillbilly bluegrass festival in friend's backyard." In hindsight, my first warning sign there should have been sunglasses under Slash style hair at O-dark-thirty. Live and learn.

[LadyLore420]

Barely ate anything today. Don't wanna weight this much.


5 minutes with foam roller. Never used one of these before, rolled my back out, OMG it hurt so bad at first, then it was like oh, ooh, ooooooooooh!
20 shoulder dislocations
20 spinny swingy arm things

Seated Glute Abduction

50lbs x 13
50lbs x 13
50lbs x 13
50lbs x 13

Always a line of cranky old ladies waiting for me to finish up this machine.

Arnold Presses

5's x 10
5's x 10
5's x 10
5's x 10

Fun movement, very fun.


DB Incline Bench

5's x 15
5's x 15
5's x 15
5's x 15

Shoulder clicked unless I flared elbows really wide, or tucked them. The in between tucked and flared is what makes the clicky thing happen. Held the negative for a good 3 second stretch each rep.

Flat DB Bench

10's x 15
10's x 15
10's x 15
10's x 15

Same thing with having to keep super flared, also 3 second stretch on negative.

Bodyweight Face Pulls

x10
x10
x10
x10

Like in video, except feet on ground, with a barbell.



Standing lateral DB external rotation

5's x 10
5's x 10
5's x 10
5's x 8

Mmmmm http://www.exrx.net/WeightExercises/...lRotation.html

Standing Lateral Cable Internal Rotation

x10
x10


Broomstick External/Internal Rotation Stretching




Very much focused on rehabing this shoulder, tonight was encouraging! Only had a few clicks and found out how to avoid them. Left the gym with the RC's telling me they were sore, but not in pain.

[scottyb05]

Foam rollers are nice! Definitely help out.

[LadyLore420]

Lower back(erector spinae) huuuuuuuurts still. Like, it's even worse than yesterday!

Idk if squats are gonna happen.

My back feels like a 1600bc Hebrew brick maker, minus a couple lashings.

I wonder if some Egyptian fore-master ghost will appear and beat me if I don't meet my full quota of squats... or maybe a mummy...

[Jasonk282]

hit it with the foam roller again.

[wishiwasdivin]

Lower back(erector spinae) huuuuuuuurts still. Like, it's even worse than yesterday!

Idk if squats are gonna happen.

My back feels like a 1600bc Hebrew brick maker, minus a couple lashings.

I wonder if some Egyptian fore-master ghost will appear and beat me if I don't meet my full quota of squats... or maybe a mummy...

keep foam rolling it, maybe icepack also

[Woody-5]

Rumble roller FTW

I won't even go back to a regular foam roller now

[LadyLore420]

Spent all day with an Army recruiter. I guess they don't want people like me. Almost got a waiver cuz of how many college credits I have, almost could have gotten is as an officer, but right at the end of the day a big fat, "NO," came down.

Nice 72 degree day here in Colorado, was out on the Harley, got pulled over on the way in just now for reckless driving, was just angry. Feels like the vibrations really helped loosen the back up.

Just figured it would've been nice to not rely on sugardaddies and scholarships to get by, have stuff to do with my day. Minimum wage work just ain't gonna cut it. Should have been thinking about all this stuff 5 years ago though, instead of getting high. Now it's too late.

Boohoo poor me waaawaaa whineb!tchwhine. Gonna suit up for the gym. C4 came in today so gonna give it a go. Ain't nobody gonna screw with me at the gym today or I'm gonna pop a **** in the face.

[-Lucifer]

I didn't know you wanted to join the Army. Aren't you a med student?

[LadyLore420]

I didn't know you wanted to join the Army. Aren't you a med student?

Pre-med. Long way to go still. I just figured I could have gotten in, gone for their MD program, and had a more comfortable college experience the whole way through. Maybe see some action, have some camaraderie , lots of money, no more the crap I put up with just to get by. Essentially it would have just been an 8 month gap between now and next semester. I mean I run, do pushups, pullups, work out, shoot my own food more often than not, blah blah blah. I'm a better candidate than most. Like I said, too late, can't do nothing about it, just gonna go get it out my system and not cry about it. When I'm done with school I'll make this world a better place somehow, and maybe save a few lives. That's good enough to keep pushing on.

[lschepis]

Barely ate anything today. Don't wanna weight this much.


5 minutes with foam roller. Never used one of these before, rolled my back out, OMG it hurt so bad at first, then it was like oh, ooh, ooooooooooh!
20 shoulder dislocations
20 spinny swingy arm things

Seated Glute Abduction

50lbs x 13
50lbs x 13
50lbs x 13
50lbs x 13

Always a line of cranky old ladies waiting for me to finish up this machine.

Arnold Presses

5's x 10
5's x 10
5's x 10
5's x 10

Fun movement, very fun.


DB Incline Bench

5's x 15
5's x 15
5's x 15
5's x 15

Shoulder clicked unless I flared elbows really wide, or tucked them. The in between tucked and flared is what makes the clicky thing happen. Held the negative for a good 3 second stretch each rep.

Flat DB Bench

10's x 15
10's x 15
10's x 15
10's x 15

Same thing with having to keep super flared, also 3 second stretch on negative.

Bodyweight Face Pulls

x10
x10
x10
x10

Like in video, except feet on ground, with a barbell.



Standing lateral DB external rotation

5's x 10
5's x 10
5's x 10
5's x 8

Mmmmm http://www.exrx.net/WeightExercises/...lRotation.html

Standing Lateral Cable Internal Rotation

x10
x10


Broomstick External/Internal Rotation Stretching




Very much focused on rehabing this shoulder, tonight was encouraging! Only had a few clicks and found out how to avoid them. Left the gym with the RC's telling me they were sore, but not in pain.

Dear Lord what did those 225 deads do to u?? I see 10s and 5s! I like the 225's better but watch out, increase weight slowly and keep good form. Ur body will thank u. I see ur back is rebelling.

Ur cracking me up with the weight thing girl. I like to be skinny too. I was 119 in November and with me eating a tad less and lifting heavy, I got up to 128 and freaked and finally settled back down at 123.

That pic: u a cutie!

[LadyLore420]

Warmed up in sauna stretching, the foam roller on back.

SQUATS:

135lbs x 3
185lbs x 3

205lbs x 1 PR

Yay.


Front Squats

95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

Rep PR with 95lbs.






C4 kinda sucks. Didn't hit till 2nd to last set. This whole planet sucks actually. /whine/bitch/moan.

[Woody-5]

nice squat PR!
50 reps of front squats afterwards sounds punishing

how many scoops of C4 did you take?

[scottyb05]

Why didn't they want you?

You'll be fine, don't need the army to make it in life. They didn't want me either due to some felonious activity from when I was 18. Didn't set me back any, just kept on with what I was doing. Doing alright now.. making decent money and supporting my family.

[LadyLore420]

nice squat PR!
50 reps of front squats afterwards sounds punishing

how many scoops of C4 did you take?

1. I normally only do half a dose and gave it a full dose!

Why didn't they want you?

You'll be fine, don't need the army to make it in life. They didn't want me either due to some felonious activity from when I was 18. Didn't set me back any, just kept on with what I was doing. Doing alright now.. making decent money and supporting my family.

Yeah yeah, it'll all work out.



Hey kids!

Dahlek SeC says Morning SeC is Best SeC.