Swooshie's Journal.

[PappaBear76]

Great detail with the sleep!

[KenshinH]

Doing great swooshie! Love to see the graph data backing up the science

[JSClen]

are you sleeping less than 6 hrs a night? eek! I hope I get more than that in my log starting up

[sloop]

You guys crack me up

GRAPHS, PEOPLE, GRAPHS!!!


SUNDAY 9/7 - WITHOUT HG4-up......




MONDAY 9/8 through last night 9/10 - WITH HG4-UP......








Graphs don't lie


This stuff is working!

Awesome. I love this kind of stuff.

Im a visual guy and deal with charts and tables all friggin day so now you're speaking my language.

[wishiwasdivin]

Liking the sleep chart swoosh

[swooshie]

Did somebody say mount? Hnnng. And I see our dear Penny also sees dirty words were there none...I ain't the only potty mouth.

Swooshcoug, there is one question that has always bothered me: how the fruck do these ppl become bosses?? I mean really!! The constant ****tay boss stories.

Wish I was on a program..never been on one, only started 5/3/1 for bench a bit ago. The only one I couldn't handle would be something like this:

30x10
30x10
30x10
30x10
Zzzzzzzzzzzzzzzz

I'd say you're more a bidet then a potty

Yeah, I have no idea.....ugh. I've been fairly lucky with my previous bosses, but this one is all around awful.

I'm always on a program....and I stress out when I'm trying to find one! Lulz! It's my wonderful OCD tendencies coming through! Must have my program, in my journal, with my sparkle pencil

Oh yeah, snoozer sets for sure!

Great workout Swoosh..Super sets are tough!!

Thanks lonnie! I like super sets sometimes .. makes for a fast workout!

arm workout, capped off with picture of legs. where are the guns?

Um, JS, that's how it works! Arm workout ... leg piccie, Leg workout....gun piccie, back workout ... bewb piccie

Holy hi-tech Batman! Nice graph, good to see evidence the product is working.

Snoozin like a baby, Rucks Smartphone app ... cellphone under my pillow .... pure science!

Still a great looking workout swoosh.

Thank you Mr. Wishin

[swooshie]

Most women do not chuckle during dry mounting...just saying.

I don't recall ever chuckling.

Helloooooo BSG

Look at them killer Swooshie Legs!! And glad you are sleeping well!
That bastard. Glad he is gone! have a great weekend Swooshie!!

JJ!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Well, he's not gone yet ... sometime in Oct. So close.

Thanks!

Excellent arm work!
I'm a morning person for everything but lifting- sh!t always feels heavier

Looks like the sleep is a lot smoother and deeper! Awesome stuff

I'm not much of a morning person for anything. I think my workouts are better at night, but I have to miss them sometimes because of work and I'm tired of the crowd so the morning is working out better. I need to find a good pre-workout meal to sustain me through the workout though. I've been eating a banana or some toast with PB and I just blow through it midway. Too much food and I get too nauseated.

Sleep has been awesome! Thanks, Woody!

diggn' the sleep graphs swooshie. great info.

be diggn' them legs more

Hard work paying off for ya.

Awe, thanks Kiss!

[swooshie]

Great detail with the sleep!

Hey PB! Thanks!

Doing great swooshie! Love to see the graph data backing up the science

Thank you, Kenshin!

are you sleeping less than 6 hrs a night? eek! I hope I get more than that in my log starting up

Unfortunately, yes. My goal was to try and sleep 7 hours a night, but during the week it's almost impossible. I do get between 7 and 8 on the weekend. I feel good during the day, so I guess it's ok.

Awesome. I love this kind of stuff.

Im a visual guy and deal with charts and tables all friggin day so now you're speaking my language.

Yeah?!!! I rarely look at charts and tables at work....more like vaginas, bewbs and cute pregnant tummies ... jelly? OB/GYN

Liking the sleep chart swoosh

Thanks, wishin!

[swooshie]

BACK

Rack Pulls

135 x 10
155 x 6
175 x 6
185 x 5
195 x 3

Single-arm Seated Cable Row

30 x 5
45 x 5
45 x 5
50 x 5
50 x 5
50 x 5

Wide-grip Cable Rows

70 x 6
85 x 6
90 x 6
95 x 6
95 x 6

DB Rows

35 x 10
45 x 10
45 x 10

St Arm pulldown

60 x 15
60 x 15

Single-Arm Lat Pulldown

Pin at 6 x 30 per arm


Have a great evening! I promise to get into everyone's journals during the week!

[MetFan]

Solid session Swoosh, digging the rack pulls.

Did them for the 1st time in forever tonight too. Great minds think alike.

Although my sleep hasn't been as peaceful as yours seem to be. Usually when I slept like that it said JD on the bottle, not H4G UP.

[penny0527]

Why did I think you worked in the ER?

I sleep like sh!t if I drink too much. A glass of wine and Im good. Two bottles and I wake up in the middle of the night.

[lonniej]

Nice job with the back work Swoosh!

[swooshie]

Good morning all!

Tonight I will post up my 5 a.m. shoulder workout of baby weight shame along side a shoulder tri-set circuit of death and whining

I looked damn good hoisting those Barbie dumbbells though.




Oh and a whopping 4.8 hours of sleep. ..really close to my goal of 7 hours .. .note to self. ..go to bed earlier

[swooshie]

Solid session Swoosh, digging the rack pulls.

Did them for the 1st time in forever tonight too. Great minds think alike.

Although my sleep hasn't been as peaceful as yours seem to be. Usually when I slept like that it said JD on the bottle, not H4G UP.

Damn right great minds think alike!

This is some of the best sleep I've had recently. I have had some stress at work, and have still had some solid, restful sleep ... can't beat that! I don't drink at all so can't compare it to a JD induced sleep

Why did I think you worked in the ER?

I sleep like sh!t if I drink too much. A glass of wine and Im good. Two bottles and I wake up in the middle of the night.

Nope, OB/GYN ... although I would work in the ER. I love the adrenaline rush of the ER, but I like OB even more

Nice job with the back work Swoosh!

Thanks lonnie!

[swooshie]

Last night's snoozeapalloza ~



Looks like I conked out right away and slept a solid 4.49 hours ... I really have to work on going to bed earlier, especially since I'm getting up about an hour and 1/2 earlier to accommodate my new early morning workout schedule. I'm always working on something at night and it's hard to shift gears and go to bed.

This morning's workout felt really hard ... again I guess I just need to get used to it and find a good preworkout meal. This morning I had a banana and a piece of sourdough toast with cinnamon along with my PWO which I add some protein powder to. Pretty much blew through that halfway into my workout. Maybe I should add in yogurt, or have a bagel instead of a piece of toast???? Any suggestions?

SHOULDER WORKOUT OF PINK BARBIE WEIGHTS AND A TRI-SET CIRCUIT OF DEATH

WARM UP

Arm Circle/Light Standing DB Press/Light Standing Lat Raise

SEATED DB SHOULDER PRESS

15 x 12
20 x 12
25 x 12
25 x 12

1-ARM LAT RAISE LEANING ON AN INCLINE BENCH

10 x 12
12 x 12
12 x 12
12 x 10

CABLE FRONT RAISE

Pin at 2 x 12
Pin at 3 x 12
Pin back to 2 x 12 (banana wore off)
Pin at 2 x 12 (toast gone now!)

REAR DELT CABLE ROW

Pin at 5 x 12
Pin at 5 x 12
Pin at 4 x 12 (cinnamon depletion )
Pin at 4 x 12 (sad day to be wearing a camo shirt )

TRI-SET OF DEATH

Circuit 10 reps each x 4 rounds with minimal rest between rounds

SEATED TOP HOLD DB PRESS (wasn't totally sure about this "top hold" bit)
SEATED SIDE/FRONT RAISE
SEATED BENT-OVER LAT RAISE


Not my best shoulder day, but not bad on less then 5 hours of sleep and a puny banana

[lonniej]

Nice work Swoosh..Early morning workouts are tough..Seems I never do as well in the morning as I do in the afternoon or evening, energy just doesn't seem to be there!!..

I'd go with the yogurt and a bagel!! (may be a little cream cheese on the bagel as well!)

[1armlifts]

Once you get in the swing of things it will all fall in place. Early morning workouts seem to prime my day better!
The hard part is turning off the brain matter early enough to get some sleep!!!!

[lschepis]

Last night's snoozeapalloza ~



Looks like I conked out right away and slept a solid 4.49 hours ... I really have to work on going to bed earlier, especially since I'm getting up about an hour and 1/2 earlier to accommodate my new early morning workout schedule. I'm always working on something at night and it's hard to shift gears and go to bed.

This morning's workout felt really hard ... again I guess I just need to get used to it and find a good preworkout meal. This morning I had a banana and a piece of sourdough toast with cinnamon along with my PWO which I add some protein powder to. Pretty much blew through that halfway into my workout. Maybe I should add in yogurt, or have a bagel instead of a piece of toast???? Any suggestions?

SHOULDER WORKOUT OF PINK BARBIE WEIGHTS AND A TRI-SET CIRCUIT OF DEATH

WARM UP

Arm Circle/Light Standing DB Press/Light Standing Lat Raise

SEATED DB SHOULDER PRESS

15 x 12
20 x 12
25 x 12
25 x 12

1-ARM LAT RAISE LEANING ON AN INCLINE BENCH

10 x 12
12 x 12
12 x 12
12 x 10

CABLE FRONT RAISE

Pin at 2 x 12
Pin at 3 x 12
Pin back to 2 x 12 (banana wore off)
Pin at 2 x 12 (toast gone now!)

REAR DELT CABLE ROW

Pin at 5 x 12
Pin at 5 x 12
Pin at 4 x 12 (cinnamon depletion )
Pin at 4 x 12 (sad day to be wearing a camo shirt )

TRI-SET OF DEATH

Circuit 10 reps each x 4 rounds with minimal rest between rounds

SEATED TOP HOLD DB PRESS (wasn't totally sure about this "top hold" bit)
SEATED SIDE/FRONT RAISE
SEATED BENT-OVER LAT RAISE


Not my best shoulder day, but not bad on less then 5 hours of sleep and a puny banana

Me no like puny bananas but I'll take one over no banana.

NO Barbie weights..NOT allowed!!

How can this be a sleep sup log and ur getting no sleep??

(This whole post cracked me up- snoozeapolluza- too cute)

[jjeane]

I would die on 5 hrs of sleep. I mean die. or kill someone!
You just keep plugging away Swooshie!

[swooshie]

Nice work Swoosh..Early morning workouts are tough..Seems I never do as well in the morning as I do in the afternoon or evening, energy just doesn't seem to be there!!..

I'd go with the yogurt and a bagel!! (may be a little cream cheese on the bagel as well!)

I feel like that is one of the cons of early morning workouts, but there are a lot of pros, and I'm starting to get used to it ... and kind of like it .... and amazingly I've gotten 7 hours of sleep the past three nights

I've started setting an alarm to remind me to start winding down whatever project I'm in the middle of and start the getting ready for bed process (and it's a process alright ) Plus, I think I found a good preworkout, butt-crack of dawn, meal that seems to fuel my workout..... A bowl of Greek Yogurt with some Organic granola and half a banana. Seems to work nicely

Once you get in the swing of things it will all fall in place. Early morning workouts seem to prime my day better!
The hard part is turning off the brain matter early enough to get some sleep!!!!

I do like them. It's really nice to get in there and get it done and know that whatever the day brings, I don't have to skip my workout because I had to pull an extra long shift at work, or something.

I don't really stress out about too much, and I generally leave work at work, so I usually just get involved in some house project, or working in the yard or reading and the time just slips by. I'm definitely a night person

Me no like puny bananas but I'll take one over no banana.

NO Barbie weights..NOT allowed!!

How can this be a sleep sup log and ur getting no sleep??

(This whole post cracked me up- snoozeapolluza- too cute)

I know!!! I'm doing better with the sleep! And, with that, comes better workouts! And I'm even a nicer person to boot ... didn't bite one person's head off all week long

I would die on 5 hrs of sleep. I mean die. or kill someone!
You just keep plugging away Swooshie!

Plugging, JJ ... I'm a pluggin!

Sadly, I'm just used to it. I probably didn't sleep at all in my 20s ... lulz!

[swooshie]

A picture and a graph or two ...... what journal can top that?


My garden stash o' veggies....sadly winding down for the season Making a huge pot of vegetable soup that's been simmering on the stove most of the day ...... yum ....... perfect since it's 90 frickin degrees outside! Hot soup....yeah baby!




Chart-o-rama of .... drumroll ........ 7+ hours of sleep!!! Whoot! I did it people! 7+ hours!




And look at that spike in Deep Sleepy Land!




I feel good, I had good workouts, good recovery, the giant bags of fatigue under my eyes are gone .... who knew I didn't need to spend a gazillion dollars on undereye concealer ... I just needed S L E E P!

[Woody-5]

That's a nice shoulder session! That tri set at the end sounds brutal!
I usually lift in the afternoon but if I do anything big in the morning like a big hike, I like a ton of carbs- usually oatmeal w raisins & protein powder, toast & Cott cheese then a bowl of cereal.

5 hours of sleep sucks, I know that feel all too well lol

[swooshie]

I think today was one of the best days ever in the gym. There are about 5 women in my gym that I really admire. They are gorgeous, friendly, ripped, strong and most of them compete. I've known most of them for years and we've really supported each other when most of the world can't figure out what the heck we're doing, or why we eat the way we eat, or make the priorities that we make.

Well today all 6 of us were in the gym at the same time! Not at all planned in advance. It was so awesome! Such power and confidence and energy on that gym floor. At one point, we were all lined up lifting in front of the long row of mirrors behind the DB racks and, wow, it was great. We all just lifted with big smiles on our faces and we just knew that over the years we had all empowered each other to keep reaching for our goals....and we looked damn good doing it

Dem boys in the gym sure were lucky today

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

I've had a blissful 3 nights of sleep ... many thanks HG4-UP....muah.... and my early morning workouts have been pretty good! I racked those pink Barbie's and headed for the big boys ... then found a happy spot more towards the little boy section ......

I won't post up all 3 of my workouts, instead I will just bore you with today's

BOOTY BONANZA

LEG EXTENSIONS

120/10
125/10
135/10

SINGLE-LEG BW SQUAT

BW/30

ASSISTED PULLUP MACHINE GLUTE PRESS (I'd never even heard of this before, but it's awesome! A new fav)

Each Leg ~

120/10
135/10
155/10 ... OYE

NARROW STANCE LEG PRESS

2pps x 10 x 3
3pps x 10 x 3
3pps x 10 x 3

GOOD MORNINGS

Dang these things attract a lot of attention ... nothing like stickin your tush in the air while your chest is hanging out in the mirror in front of you ... Hey!!! Good Morning everyone!!! Weeeeeeeeeeeeeeee!!!

45/10
50/10
55/10

SUMO DB SQUAT

40/10
50/10
60/10

SEATED CALF RAISE

160/30



K ~ now I'm gonna go stir my piping hot soup in my 100 degree kitchen


Happy Weekend!!!!

[lonniej]

Good looking stuff from your garden! Mine is now history, frost got it last week..Did get some good veggies out of it though!

Gym days like that are to cherish and look forward to..Did "dem lucky boys" get any work done or was they spending all their time watching you girls??

Awesome leg workout!

Have a great weekend!!

[wishiwasdivin]

Nice shoulder an leg sessions swoosh

[Woody-5]

Killer work on the wheels swoosh!
Sounds like a fun time with your gym mates! Gotta love it

[beatha]

hiya swooshie

glad you are getting quality sleep these days

woot woot to a gym full of strong, powerful and confident women training hard.

obi-wan is jelly of all those awesome veggies you can grow up in the northwest. we'll post up when the winter tomatoes and peppers come in

[PappaBear76]

Awesome day at your gym for everyone! Thats great to hear that you had all your peeps there at the same time. Strong lifts and powerful motivation when the stars align like that.

[emergency]

sounds like you had all kinds of fun with the wheelz training the other day

[MetFan]

Damn right great minds think alike!

This is some of the best sleep I've had recently. I have had some stress at work, and have still had some solid, restful sleep ... can't beat that! I don't drink at all so can't compare it to a JD induced sleep

Well I gave it up roughly 10 years ago.

Raising kids and living that lifestyle just wasn't for me anymore. Got rid of all the bad things in my life all at the same time.

Great session the other day and cool that your had you little lady posse.

Great definition of Good Mornings too. I'm sure you had plenty of places to hang your towel once you were done.