[Champion Performance]Swooshie's getting her Gym Mojo with PWP/Glutez/SYN/ASE

[lowroller21212]

WOOOOOH! And no intra either? Blowing the roof off. Dread the missed liquids in a hot day especially. Your mind is really into it and nothing can stop you.

[swooshie]

Well definitely glad to hear you didn't catch the grems

Great looking training with a PR! Congrats on that. Lol I've went off and left my pre/intra before, ugh it truly is very irritating

Thanks, wishin! I realized I left my shaker bottle on the counter about half way to the gym. Definitely irritating!

Glad you enjoyed the beautiful weather. We had decent weather this weekend as well so we decided to have friends/ family over and grill out. Your workout looks great.
Your workout looks great- I can understand how upset you were leaving your ASE at home for your workout!

It still feels like summer here! High 70s today! Kind of ready for fall though. Thanks, T!

Very nice workout , congrats on the PR's!
Sixpack

Thanks, sixpack

[swooshie]

Yay for not getting sick!

I've never gotten dizzy or lightheaded on deadlifts, I'm surprised it doesn't happen all the time though given how often I'll forget to breathe during certain lifts. >.<

Nice workout, killing those DB lat raises. O.O Those are brutal.

I think it did have to do with my breathing. I'm focusing on my form so much that I'm not paying attention to my breathing.....or holding my breath....or something!

By the 4th set, I was dying! Thanks, Luna!

Yay for not getting sick, keeping your protein up, beautiful days and PR's!

Boo for leaving ASE on counter I HATE when I do that

By the way, I seem to always get dizzy when I actually hold my breath to brace my core. I need to learn better breathing

Thanks, ananda! I think I need to time my preworkout meal (snack) a little better too. If I eat too soon before a workout, I don't feel that great.

Glad you got through without catching the plague at work! Congrats on that OHP PR, awww yeahhhh! Always a sad day when supps get accidentally left at home, poor lonely supps!

WhooHoo!!! I think OHPs are my favorite lift right now!

Leaving your ASE at home is the worst! I keep some the Amino Shooter Core packets everywhere so that doesn't happen to me lol. I've done it so many times. Some days I go all the way back home to get it.

That's a great idea! I should keep a couple of servings at work .... just in case

WOOOOOH! And no intra either? Blowing the roof off. Dread the missed liquids in a hot day especially. Your mind is really into it and nothing can stop you.

I really did miss my ASE intra! Definitely felt the difference. Plus, water from a water fountain just tastes icky

[swooshie]

Today I had to go into work late because the garage door fixer guys came to fix my garage door. I did have an appointment last week, but had to cancel it because I was the only person showing up to work ...... which was totally fine ...... all of you diarrhea-infested coworkers just stay the F home!!!!! So, I rescheduled my appointment to today. I said I needed their first appointment of the day. They said ok and they'd be here between 8 and 10 If I'm the first appointment of the day, why is there a 2 hour window? Does it just depend on how long they decide to sleep in?!!! They showed up at 9....

FitNotes Workout - Wednesday 9/26

PreWorkout - 1.5 scoop of ASE, 1 scoop of creatine
Intraworkout - 1 scoop of ASE
PostWorkout - 1 scoop of PWP


** Seated Cable Row **
- 130.0 lbs x 8 reps
- 130.0 lbs x 8 reps
- 130.0 lbs x 6 reps
- 85.0 lbs x 10 reps
- 70.0 lbs x 10 reps

** Barbell Shrug **
- 105.0 lbs x 10 reps
- 125.0 lbs x 10 reps
- 145.0 lbs x 10 reps
- 155.0 lbs x 8 reps

** Lat Pulldown **
- 110.0 lbs x 6 reps
- 110.0 lbs x 6 reps
- 110.0 lbs x 6 reps
- 110.0 lbs x 6 reps

** Stiff-Legged Deadlift **
- 125.0 lbs x 8 reps
- 125.0 lbs x 8 reps
- 125.0 lbs x 8 reps

** Dumbbell Curl **
- 25.0 lbs x 6 reps
- 25.0 lbs x 6 reps
- 25.0 lbs x 6 reps

** 1 Plate Hammer Curls **
- 35.0 lbs x 10 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps

Finisher -

Circuit of Farmers Walks, Kettlebell Swings, Weighted Ball Squats x 3

StairMaster - 20 minutes of hell


Workout felt good! I tried 1/2 an extra scoop of ASE in my preworkout and liked that amount. I've really been enjoying my Chocolate Brownie PWP hot ... like hot chocolate. Tastes really delicious because it's not too sweet, but the chocolate flavor really comes through.

[thehobbes]

Way to blast that back day!

I hate having appointments like that. Make apt for "any time after 3" and then they call me at 10am saying they're on the way now. Sigh.

[NoCarbsNoSugar]

StairMaster - 20 minutes of hell

Ha Ha

[Sixpack]

Great back and bicep workout!
Sixpack

[bbowsh54]

Today I had to go into work late because the garage door fixer guys came to fix my garage door. I did have an appointment last week, but had to cancel it because I was the only person showing up to work ...... which was totally fine ...... all of you diarrhea-infested coworkers just stay the F home!!!!! So, I rescheduled my appointment to today. I said I needed their first appointment of the day. They said ok and they'd be here between 8 and 10 If I'm the first appointment of the day, why is there a 2 hour window? Does it just depend on how long they decide to sleep in?!!! They showed up at 9....

FitNotes Workout - Wednesday 9/26

PreWorkout - 1.5 scoop of ASE, 1 scoop of creatine
Intraworkout - 1 scoop of ASE
PostWorkout - 1 scoop of PWP


** Seated Cable Row **
- 130.0 lbs x 8 reps
- 130.0 lbs x 8 reps
- 130.0 lbs x 6 reps
- 85.0 lbs x 10 reps
- 70.0 lbs x 10 reps

** Barbell Shrug **
- 105.0 lbs x 10 reps
- 125.0 lbs x 10 reps
- 145.0 lbs x 10 reps
- 155.0 lbs x 8 reps

** Lat Pulldown **
- 110.0 lbs x 6 reps
- 110.0 lbs x 6 reps
- 110.0 lbs x 6 reps
- 110.0 lbs x 6 reps

** Stiff-Legged Deadlift **
- 125.0 lbs x 8 reps
- 125.0 lbs x 8 reps
- 125.0 lbs x 8 reps

** Dumbbell Curl **
- 25.0 lbs x 6 reps
- 25.0 lbs x 6 reps
- 25.0 lbs x 6 reps

** 1 Plate Hammer Curls **
- 35.0 lbs x 10 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps

Finisher -

Circuit of Farmers Walks, Kettlebell Swings, Weighted Ball Squats x 3

StairMaster - 20 minutes of hell


Workout felt good! I tried 1/2 an extra scoop of ASE in my preworkout and liked that amount. I've really been enjoying my Chocolate Brownie PWP hot ... like hot chocolate. Tastes really delicious because it's not too sweet, but the chocolate flavor really comes through.

Excellent workout, Swooshie!!!



I miss he StairMaster at my old gym... :P

Great stuff!

[Sixpack]

Good lord thats alot of volume great job!
Sixpack

[swooshie]

Way to blast that back day!

I hate having appointments like that. Make apt for "any time after 3" and then they call me at 10am saying they're on the way now. Sigh.

Thanks, hamazon!

I hate waiting around for people. Plus, I hate having to take off work to wait around for people. Maybe the taking time off work isn't all that bad, now that I think about it

Ha Ha

Hi NCNS!

Excellent workout, Swooshie!!!



I miss he StairMaster at my old gym... :P

Great stuff!

Thanks, BB!

The StairMaster is about the only piece of cardio equipment I halfway like. I am not a cardio girl at all

Good lord thats alot of volume great job!
Sixpack

Thanks, Sixpack!

[swooshie]

Sadly, I am out of ASE ......big pout

Today was a high rep arm day with giant sets. I like to throw in this workout every so often because it's fun ....... kind of .......maybe not

FitNotes Workout - Saturday 1st October 2016

Preworkout - 1 scoop of creatine, 1 scoop of White Flood
Intraworkout - BCAAs
Postworkout - 1 scoop of PWP

Giant Set 1

** Seated Incline Dumbbell Curl **
- 10.0 lbs x 20 reps
- 15.0 lbs x 20 reps
- 20.0 lbs x 15 reps

** Standing BB Tri Extension **
- 20.0 lbs x 20 reps
- 30.0 lbs x 20 reps
- 30.0 lbs x 20 reps

** Upright Row **
- 35.0 lbs x 15 reps
- 35.0 lbs x 15 reps
- 35.0 lbs x 15 reps

Giant Set 2

** Cable Hammer Curl **
- 40.0 lbs x 20 reps
- 40.0 lbs x 20 reps
- 40.0 lbs x 15 reps

** Rope Push Down **
- 30.0 lbs x 20 reps
- 35.0 lbs x 20 reps
- 35.0 lbs x 20 reps

** Cable Face Pull **
- 40.0 lbs x 20 reps
- 45.0 lbs x 20 reps
- 45.0 lbs x 20 reps

Giant Set 3

** Single Plate Hammer Curl **
- 35.0 lbs x 20 reps
- 35.0 lbs x 20 reps
- 25.0 lbs x 20 reps

** Lateral Dumbbell Raise **
- 10.0 lbs x 20 reps
- 10.0 lbs x 20 reps
- 10.0 lbs x 20 reps

** Plate Overheard Ext **
- 25.0 lbs x 15 reps
- 25.0 lbs x 20 reps
- 25.0 lbs x 10 reps

Giant Set 4

** Front Plate Raise **
- 10.0 lbs x 20 reps
- 10.0 lbs x 20 reps
- 10.0 lbs x 20 reps

** Overhead Press **
- 35.0 lbs x 15 reps
- 35.0 lbs x 15 reps
- 35.0 lbs x 10 reps

** Barbell Curl **
- 35.0 lbs x 20 reps
- 35.0 lbs x 20 reps
- 35.0 lbs x 10 reps


tomorrow is my birthday.........shhhhhh

[swooshie]

What 12 pounds can do

Me at 125 pounds and today at 137 pounds

Yay Food!

[thehobbes]

Wow that workout had some massive volume, great work!! And you look fantastic at 137, jacked and stacked my friend!

[NoCarbsNoSugar]

Nice progress photos! Great work Swooshie!

Sadly, I am out of ASE ......big pout

Sorry to hear.
I think there's more on the way.
At least that's what I heard.

tomorrow is my birthday.........shhhhhh

HAPPY BIRTHDAY TO SWOOSHIE!!!

[Sixpack]

Happy Bday and wow that's a lot of volume!
Sixpack

[anandagirl]

First, mirin those cable rows!

Second, crazy arm sets and I hear you on the stair master

Third - looking hot Chica!!!!!

And last, HAPPY BIRTHDAY!

[LunaLifts]

Happy Birthday! Hope you enjoyed yourself.

That progress photo is amazing! All that food, and volume is paying off.

[thehobbes]

Happy Birthday!!!

[lowroller21212]

Happy belated birthday Swoosh!




Been killing it, the arm pump is unreal. Looking lean-mean

[tcantore]

Happy belated birthday!

[ajej4780]

Happy belated birthday!

Ditto

[penny0527]

happy (belated) birthday!

137 looks way better than 125

[swooshie]

Wow that workout had some massive volume, great work!! And you look fantastic at 137, jacked and stacked my friend!

Thanks, Hammerz!

Nice progress photos! Great work Swooshie!


Sorry to hear.
I think there's more on the way.
At least that's what I heard.

HAPPY BIRTHDAY TO SWOOSHIE!!!

That wasn't being very quiet about it! I'm not a big fan of the ol' birthday......but I had fun

Happy Bday and wow that's a lot of volume!
Sixpack

Thank you Sixpack!

[swooshie]

First, mirin those cable rows!

Second, crazy arm sets and I hear you on the stair master : D

Third - looking hot Chica!!!!!

And last, HAPPY BIRTHDAY!

Thanks Anandagirl!

Happy Birthday! Hope you enjoyed yourself. : )

That progress photo is amazing! All that food, and volume is paying off. : D

Thanks, Luna! Yep, had a great birthday and ate a whole lot of cake!!!

Happy Birthday!!!

Happy belated birthday Swoosh!




Been killing it, the arm pump is unreal. Looking lean-mean : )

Oh, thanks, low!!! When I was in Key West, those things were all over the place! Big ones, little ones, ones up in trees, at the pool, eating Sunday Brunch

Happy belated birthday!

Ditto

happy (belated) birthday!

137 looks way better than 125

Thanks guys!

[swooshie]

I'm going through my Chocolate Brownie PWP pretty quickly. I think my favorite way to drink it is hot. It tastes just like hot chocolate! It's been really rainy and cold out and I've been making a mug every night, along with a mug at work and my post workout protein shake. Really enjoying the PWP and the flavor is awesome!

10/5/16

Preworkout - 1 scoop creatine, 1 scoop White Flood
Intraworkout - 1 scoop BCAAs
Postworkout - 1 scoop PWP Chocolate Brownie

I thought I'd try some of those speed squats people have been talking about in their journals. I'm still not totally sure what the reasoning is behind them, but they were kind of fun and I was really glad there weren't too many mirrors around so I didn't have to see all of the jiggling I was feeling


** Speed BB Squats **
- 3 sets

** Dumbbell Sumo Squat **
- 60.0 lbs x 12 reps
- 65.0 lbs x 12 reps
- 65.0 lbs x 12 reps
- 70.0 lbs x 10 reps

** V-Bar Push Down **
- 50.0 lbs x 12 reps
- 65.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 70.0 lbs x 13 reps

** Seated Calf Raise Machine **
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps

** Military Press **
- 35.0 lbs x 12 reps
- 45.0 lbs x 6 reps
- 45.0 lbs x 7 reps
- 45.0 lbs x 6 reps

** Smith Widegrip Upright Row **
- 40.0 lbs x 12 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps

** EZ-Bar Skullcrusher **
- 50.0 lbs x 12 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps

** Rvs Grip Cable Pulldown **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps

The gym was pretty crowded tonight, so I had to do a mish-mash of stuff, just depending on what was available. There was this group training session going on, and somehow they escaped from the group training room and were running circuits all through the gym ....... incredibly annoying. Plus they were laughing. There's no laughing at the gym

[lowroller21212]

Oh, thanks, low!!! When I was in Key West, those things were all over the place! Big ones, little ones, ones up in trees, at the pool, eating Sunday Brunch

Oh yes theres been one visiting my backyard, probably lurking to see if I'm in swim trunks and what not

Same I could shower in PWP shakes if I could but drinking it will do for now haha.

[Sixpack]

Great variety! Keep it up
Sixpack

I'm going through my Chocolate Brownie PWP pretty quickly. I think my favorite way to drink it is hot. It tastes just like hot chocolate! It's been really rainy and cold out and I've been making a mug every night, along with a mug at work and my post workout protein shake. Really enjoying the PWP and the flavor is awesome!

10/5/16

Preworkout - 1 scoop creatine, 1 scoop White Flood
Intraworkout - 1 scoop BCAAs
Postworkout - 1 scoop PWP Chocolate Brownie

I thought I'd try some of those speed squats people have been talking about in their journals. I'm still not totally sure what the reasoning is behind them, but they were kind of fun and I was really glad there weren't too many mirrors around so I didn't have to see all of the jiggling I was feeling


** Speed BB Squats **
- 3 sets

** Dumbbell Sumo Squat **
- 60.0 lbs x 12 reps
- 65.0 lbs x 12 reps
- 65.0 lbs x 12 reps
- 70.0 lbs x 10 reps

** V-Bar Push Down **
- 50.0 lbs x 12 reps
- 65.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 70.0 lbs x 13 reps

** Seated Calf Raise Machine **
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps

** Military Press **
- 35.0 lbs x 12 reps
- 45.0 lbs x 6 reps
- 45.0 lbs x 7 reps
- 45.0 lbs x 6 reps

** Smith Widegrip Upright Row **
- 40.0 lbs x 12 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps

** EZ-Bar Skullcrusher **
- 50.0 lbs x 12 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps

** Rvs Grip Cable Pulldown **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps

The gym was pretty crowded tonight, so I had to do a mish-mash of stuff, just depending on what was available. There was this group training session going on, and somehow they escaped from the group training room and were running circuits all through the gym ....... incredibly annoying. Plus they were laughing. There's no laughing at the gym

[swooshie]

Hey all! Just got home from being out of town. Impromptu weekend getaway with zero internet . I'll post up tomorrow after the gym!

Hope everyone had a great weekend!

[penny0527]

I love a last minute quick vaca!

[LunaLifts]

The gym was pretty crowded tonight, so I had to do a mish-mash of stuff, just depending on what was available. There was this group training session going on, and somehow they escaped from the group training room and were running circuits all through the gym ....... incredibly annoying. Plus they were laughing. There's no laughing at the gym

As I read this I imagined it as a bunch of kids escaping a group training room (like gym daycare), and running around the gym, screaming, laughing, screwing with machines like playground equipment, grabbing tiny dumbbells like "look, I are lift!"