Sweet Dell's Journal

SweetDell · 10-23-2006, 03:51 PM

I thought it would be a great time to start this journal so it would keep me motivated and working towards my goals. I have recently quit the gym I was working out at and set up a gym at home. So far I'm loving it and my lifting is going well.
I'm just coming off an wrist injury so my strength is still a little off but it's coming.
My stats:
5'5
130 - 135lbs
I have no idea what my body percentage is

Workout: Lower (Heavy Quad/Light Ham, Bi's & Abs)
Monday October 23

Full Squats (ass to grass)
85x5
90x5
90x5
90x5
90x5

Dumbbell Lunges
35'sx8
35'sx8
35'sx8

SLDL
135x8
135x8
135x8

Dumbbell Curls
20'sx8
25'sx8
25'sx8

Abs

ChocoChick · 10-23-2006, 05:31 PM

Welcome

SweetDell · 10-24-2006, 03:31 PM

Thanks for the welcome dbflgirl!

Tuesday October 24, 2006
Workout: Heavy Verticle /Light Horizontal and calves

Pull Ups (negetives because I'm not that strong...yet!!)
6
3

Push Press
45x5
45x5
45x5
45x5
45x5

One Arm Dumbbell Rows
45x8
45x8
45x8

Incline Dumbbell Bench Press
25x8
25x8
25x8

Standing Calf Raises
45x8
45x8
45x8

Cardio: Stationary Bike
8 HIIT @ 1:2 (20 seconds full out/40 seconds easy)

I hate cardio. I'd rather lift then do cardio!
All in all a good workout.

kimsquit · 10-24-2006, 04:01 PM

welcome to the forum

~ Chris

Hibiscus09 · 10-24-2006, 04:24 PM

Hi Dell!

Welcome to the forum.

I love your avi! Nice muscularity on your back, shoulders and arms.

Nice workouts, also. You appear to be pretty darn strong to me!

SV1000 · 10-24-2006, 05:09 PM

Hope you enjoy your stay, great group of people in the 35+ forum

mom24boys · 10-24-2006, 06:22 PM

hiyas..welcome

joed · 10-24-2006, 11:12 PM

Welcome to the nuthouse SD. Maybe you'll be the guiding light to bring some sanity to the place?

SweetDell · 10-26-2006, 03:40 PM

Thanks everyone for the welcome!!

Thursday October 26, 2006
Workout: Lower (Heavy Ham/Light Quad, Tri's & Abs

Deadlifts
155x5
165x5
165x5
165x5
165x5

Harrop Curls
BWx8
BWx8
BWx8 (I think I can actually hear my hams screaming at this point...or maybe it's my screaming....I'm not sure...lol)

Dumbbell Reverse Lunges
35x8
35x8
35x8

Bench Dips
BW+25x8
BW+25x8
BW+25x8

Abs

Then die......

No Cardio

SweetDell · 10-27-2006, 04:16 PM

Friday October 27, 2006

Workout: Heavy Horizontial, Light Vertical & Calves

Bench Press
70x5
70x5
70x5
70x5
70x5 (My bench sucks. I feel I have no strength. My goal would be to bench 100lbs someday. I guess I just keep at it.)

Long Bar Rows
85x5
85x5
85x5
85x5
85x5

Lateral DB Raises
12x8
12x8
12x8

Pull Overs
25x8
25x8
25x8

Standing DB Calf Raises
45x8
45x8
45x8

No cardio today. Too tired.

I'll try for the weekend.

Gunn27 · 10-27-2006, 05:18 PM

Another from north of the 49th joins the group, welcome aboard!

Strong looking workouts too!

justtryn · 10-27-2006, 07:36 PM

Welcome Dell - great looking workouts! By the way, what are Harrop Curls? Where in Ontario are you from?

Hibiscus09 · 10-28-2006, 08:31 AM

I had to google those to figure it out, Mark! I do them also, apparently.

Nice workouts, Dell!

SweetDell · 10-28-2006, 02:13 PM

Quote:

Originally Posted by justtryn

By the way, what are Harrop Curls? Where in Ontario are you from?

Harrop Curls = PURE EVIL!!! Okay....here's a better explaination of them http://www.bsu.edu/webapps2/strength.../ghamraise.mpg. I think they are called by different names, it's just what I know them as. Of course I'm still working on going as low as the guy in the video does but it's a killer move.
I live on the outskirts of Hamilton, Ontario.
Thanks everyone for the encourgement! I really appreciate it!

justtryn · 10-28-2006, 06:07 PM

Thanks Dell.

Hamilton - I know where that's at (sort of). I had a classmate from Ottawa who was a priest in Hamilton.

SweetDell · 10-30-2006, 06:22 PM

Monday October 30,2006

Workout: Lower (Heavy Quad/Light Ham, Bi's & Abs)

Squats (Full)
90x5
90x5
90x5
90x5
90x5

DB Bulgarian Squats (Invented by Satan himself, I'm sure...lol)
20'sx8
20'sx8
20'sx8

Good Mornings
55x8
55x8
55x8

No Bi's today. I tried to curl but there was a shooting pain in my wrist so I opted to not push it. It seems to be SLOWLY getting better. So better safe then sorry. I might try hammer curls instead. It's the twisting or the postion the wrists in when palms are facing up that seems to bother me.

Abs

My legs feel well used up so it was a good workout.

jmc53 · 10-30-2006, 06:39 PM

Welcome Dell.
Workouts look strong, specially deadlifts.

SV1000 · 10-30-2006, 07:08 PM

Quote:

Originally Posted by joed

Welcome to the nuthouse SD. Maybe you'll be the guiding light to bring some sanity to the place?

Don't believe joed, it's not that bad unless you hang out in Chi and dbx's house, the riff raff over there will keep you on your toes.

Excellent workouts Dell.......SV

SweetDell · 11-01-2006, 05:06 AM

[QUOTE=SV1000]Don't believe joed, it's not that bad unless you hang out in Chi and dbx's house, the riff raff over there will keep you on your toes.

I'll remember that and proceed with caution...lol

Tuseday October 31, 2006

Workout: Heavy Verticle, Light Horizontal & Calves

Pullups (Negetives Only)
4
3 Close Grip (Crap these are hard to do today!!!

)

Pulldowns
90x5
90x5
100x5
100x5
100x5

Push Press
45x5
50x5
50x5
50x5
50x4 (I failed on the last rep)

One Arm DB Rows
45x8
45x8
45x8

Incline DB Bench Press
25x8
25x8
25x8

Dragging my ass by now so no calves or cardio. I think I'm still feeling yesterdays workout!!

Hibiscus09 · 11-01-2006, 07:03 AM

Morning, Dell!

Great job on the workouts! I love push presses.

Happy Wednesday!

SweetDell · 11-02-2006, 03:55 PM

Thursday November 2, 2006

Workout: Lower (Heavy Ham/Light Quad, Tri's & Abs)

Deadlifts
165x5
165x5
165x5
165x5
165x5

Harrop Curls
BWx8
BWx8
BWx8

BB Split Squat
75x8
80x8
80x8

Push Ups (close Tricep position)
8
3
3 (These are so hard for me!!!)

Abs

Still tired and dragging my ass.

I think I'll try to get to bed earlier tonight.

SweetDell · 11-06-2006, 03:27 PM

Monday November 6, 2006

Bench
70x5
70x5
70x5
70x5
70x5

Long Bar Rows
85x5
85x5
85x5
85x5
85x5

Pull Overs
25x8
25x8
25x8

Lateral Raises
12x8
12x8
12x8

Standing Calf Raises
45x8
45x8
45x8

Going to start doing cardio in the mornings. Too tired after work and lifting to do any.

joed · 11-06-2006, 10:46 PM

Hang in there, you're doing good.

justtryn · 11-06-2006, 10:58 PM

Continue to see some good workouts! Don't stress on the cardio... besides, I hear it's a disease, anyway. When you find the energy groove that you need, you can consider it then!

SweetDell · 11-07-2006, 03:08 PM

Quote:

Originally Posted by joed

Hang in there, you're doing good.

Thanks for the encouragement!!!

SweetDell · 11-07-2006, 03:10 PM

Quote:

Originally Posted by justtryn

Continue to see some good workouts! Don't stress on the cardio... besides, I hear it's a disease, anyway. When you find the energy groove that you need, you can consider it then!

I like that...cardio is a disease!!! lol

SweetDell · 11-07-2006, 03:17 PM

Tuesday November 7,2006

Squats (Full)
90x5
90x5
90x5
90x5
90x5

Reverse Lunges
35'sx8
35'sx8
35'sx8

Good Mornings
55x8
60x8
60x8

Seated Incline Bench DB Curls (Not sure of the proper name for them?)
20'sx8
20'sx8
20'sx8

Abs

I did Hiit for cardio this morning. I felt great after it too!! Although I shouldn't have done it on a leg day so I'll have to switch that around to suit my lifting days.

SweetDell · 11-10-2006, 05:07 AM

Thursday November 9, 2006

Pulldowns
100x5
100x5
100x5
100x5
100x5

Push Press
45x5
45x5
45x5
45x5
45x5

One Arm DB Rows
50x8
50x8
50x8

Push Ups
7
5
2 (I remember when not so long ago I couldn't even do one!!!

It felt great to accomplish this and I'm looking forward to beating those numbers!!!)

Hibiscus09 · 11-10-2006, 05:34 AM

Nice workouts, Dell! Congrats on the pushups!

Spitfire-1 · 11-10-2006, 12:30 PM

how you doing?

I'm fairly new to the journals too. i see you squat as you put it "ass to grass".......lol. Truly is there any other way!

Have you thought about adding some intensity techniques to your workout?

like...rest pause, drop sets etc.

i find it works really well for me.........worth a go !