Verticle Push/Pull
barbell pullovers: 5x5 ~ 40lbs
stretchy band lat pulldowns: 3x8
military press: 3x5 ~ 75lbs 2x5 ~ 65lbs
bb cuban press: 3x8 ~ 25lbs
L-laterals: 1x10 ~ 5lbs each db
side laying db abduction to 45*: 2x12 ~ 5lbs
barbell pullovers went great! no issues!
lat pulldowns with the stretchy band are OK but i really need something else...ill definitely find something else soon...
military press was going great up to the 3rd set...thats when i started to notice the same pain i have been feeling in the middle of my belly...nothing super painful but enough to make me aware of it....so i lowered to 65 for the last 2 sets.
the rest was RC prehab...
3 sets of cuban presses, 1 set of l-laterals, and 2 sets of laying db abduction at 45*......
GOOD workout!
Monday, March 14, 2011
Saturday, March 12, 2011
a little bit of rambling on my history
today was a rest day from lifting even though i did a helluva lot all day long! im proud of my energy and i am taking advantage of it bigtime!
any time i start to feel like i want to cave and eat something carby or sugary i remind myself that what i have been doing IS WORKING...WHY RUIN IT?...DO NOT worry....it just takes time and continuous effort!
if i have learned anything over the last....oh.....EIGHT years...its that i, myself, ABSOLUTELY have to stay on track and keep myself accountable or i give myself excuse after excuse until i finally cave and cave big!
going on and off not only ruins the entire plan but its also emotionally AND physically devastating and leads to giving up completely.
i am a woman who WANTS to look great....i ALWAYS looked great when i was growing up! i became accustomed to looking good honestly....i TOTALLY took it for granted!
All the way up to my first child i was a super hottie....and then 3 kids in 10 years, alcohol, dysfunctionality, semi-abusive hubby with an alcohol problem all lead to me putting myself LAST. Once that happened it was just a continuos downhill slide until 2003 when i looked in the mirror one day and was HORRIFIED by what i saw! HOW COULD I HAVE LET THAT HAPPEN?
its amazing how easy it is for people to just look away from the mirror and simply convince themselves that they look the way they see themselves in their heads rather than the actual mirror!!! its DEFINTELY a mental illness in a way!! once i really took a GOOD LONG LOOK at myself and was honest with myself i realized i needed to do something and FAST! i was SO EMBARRASSED!!!!!! i do care what others think about me but when i cant even look at myself naked in the mirror and be happy with what i see then its a sad sad day for me. and believe me i DO NOT like what i see in the mirror when i look at myself naked!!! EEEECK!!!
Luckily i found atkins in 2003 and not long after that i found lifting via BFL. i did fantastically with both and combined i lost 110lbs in 10 months!!!!
everyone, including myself, was amazed and i was praised every where i went about how great i was doing!!! it was AWESOME!!!!
...during that time i also found a passion for lifting i didnt even know i had....i genuinely LOVE lifting and really think i am quite strong genetically!!
slowly i started to lose focus though....i started adding in carbs and i was injured a few times lifting too heavy too fast, so i had to stop lifting.... and so the result of adding in carbs and NOT lifting was a disaster. it was a devastating set back. things at home were more dysfunctional than ever and before i knew it alcohol started to become a real issue for me...i started to go to it anytime i started to feel stress or pain....eventually it really became a serious issue. and on top of the alcohol i also felt like i wasnt even worthy...i just gave up....i ate anything and everything and really and truly just totally said FUCK IT...
i always thought i could control my alcohol consumption but in reality that was a huge denial on my part! im SO GLAD i am free from its restraints now!i hate alcohol at an excessive nature!!! once people get to that point where they are acting foolish and saying stupid shit i am totally unimpressed and fade out as quick as possible.
but LUCKILY i am a VERY competitive woman...have been my entire life! i have no plans of giving up! i WANT to work hard enough to form the shape that I find attractive on myself! i want to make myself proud! NO ONE ELSE!!! i know i can do it!!!
I WILL NOT SWAY!
any time i start to feel like i want to cave and eat something carby or sugary i remind myself that what i have been doing IS WORKING...WHY RUIN IT?...DO NOT worry....it just takes time and continuous effort!
if i have learned anything over the last....oh.....EIGHT years...its that i, myself, ABSOLUTELY have to stay on track and keep myself accountable or i give myself excuse after excuse until i finally cave and cave big!
going on and off not only ruins the entire plan but its also emotionally AND physically devastating and leads to giving up completely.
i am a woman who WANTS to look great....i ALWAYS looked great when i was growing up! i became accustomed to looking good honestly....i TOTALLY took it for granted!
All the way up to my first child i was a super hottie....and then 3 kids in 10 years, alcohol, dysfunctionality, semi-abusive hubby with an alcohol problem all lead to me putting myself LAST. Once that happened it was just a continuos downhill slide until 2003 when i looked in the mirror one day and was HORRIFIED by what i saw! HOW COULD I HAVE LET THAT HAPPEN?
its amazing how easy it is for people to just look away from the mirror and simply convince themselves that they look the way they see themselves in their heads rather than the actual mirror!!! its DEFINTELY a mental illness in a way!! once i really took a GOOD LONG LOOK at myself and was honest with myself i realized i needed to do something and FAST! i was SO EMBARRASSED!!!!!! i do care what others think about me but when i cant even look at myself naked in the mirror and be happy with what i see then its a sad sad day for me. and believe me i DO NOT like what i see in the mirror when i look at myself naked!!! EEEECK!!!
Luckily i found atkins in 2003 and not long after that i found lifting via BFL. i did fantastically with both and combined i lost 110lbs in 10 months!!!!
everyone, including myself, was amazed and i was praised every where i went about how great i was doing!!! it was AWESOME!!!!
...during that time i also found a passion for lifting i didnt even know i had....i genuinely LOVE lifting and really think i am quite strong genetically!!
slowly i started to lose focus though....i started adding in carbs and i was injured a few times lifting too heavy too fast, so i had to stop lifting.... and so the result of adding in carbs and NOT lifting was a disaster. it was a devastating set back. things at home were more dysfunctional than ever and before i knew it alcohol started to become a real issue for me...i started to go to it anytime i started to feel stress or pain....eventually it really became a serious issue. and on top of the alcohol i also felt like i wasnt even worthy...i just gave up....i ate anything and everything and really and truly just totally said FUCK IT...
i always thought i could control my alcohol consumption but in reality that was a huge denial on my part! im SO GLAD i am free from its restraints now!i hate alcohol at an excessive nature!!! once people get to that point where they are acting foolish and saying stupid shit i am totally unimpressed and fade out as quick as possible.
but LUCKILY i am a VERY competitive woman...have been my entire life! i have no plans of giving up! i WANT to work hard enough to form the shape that I find attractive on myself! i want to make myself proud! NO ONE ELSE!!! i know i can do it!!!
I WILL NOT SWAY!
Friday, March 11, 2011
Quad dominant w/ hammie accessory and biceps:
Squats: 5x5 ~ 85lbs
leg extentions: 1x8 ~ 70lbs, 2x8 ~ 85lbs
hammie curls: 2x20 ~ 35lbs
bicep curls: 1x5 ~ 50lbs, 3x5 ~ 55lbs, 1x5 ~ 50lbs
reverse drag curls: 3x8 ~ 40lbs
squats were fantastic today! i cleaned the barbell for all 5 sets and really felt like my form was PERFECT! whohooo!
leg extentions were too easy with the 70 so i upped to 85 and felt it great!
hammie curls were challenging for 2 sets of 20 even though the weight was so light! burn baby burn!
bicep curls were VERY good! 50lbs seemed a little too easy for the first set so i upped it to 55 for 3 sets...last set i had to lower to 50 because my wrist was bugging me.
drag curls were spectacular!
AWESOME workout!!!!!!!
Squats: 5x5 ~ 85lbs
leg extentions: 1x8 ~ 70lbs, 2x8 ~ 85lbs
hammie curls: 2x20 ~ 35lbs
bicep curls: 1x5 ~ 50lbs, 3x5 ~ 55lbs, 1x5 ~ 50lbs
reverse drag curls: 3x8 ~ 40lbs
squats were fantastic today! i cleaned the barbell for all 5 sets and really felt like my form was PERFECT! whohooo!
leg extentions were too easy with the 70 so i upped to 85 and felt it great!
hammie curls were challenging for 2 sets of 20 even though the weight was so light! burn baby burn!
bicep curls were VERY good! 50lbs seemed a little too easy for the first set so i upped it to 55 for 3 sets...last set i had to lower to 50 because my wrist was bugging me.
drag curls were spectacular!
AWESOME workout!!!!!!!
Tuesday, March 8, 2011
Hip/Hammie workout w/ quad accessory and triceps
well i had a GREAT anniversary weekend and am now back on track with my low carb eating and lifting! yay!
Hip/Hamstring w/ quad accessory and triceps:
Deadlifts: 5x5 ~ 165lbs
good mornings: 3x8 ~ 85lbs
leg extentions: 3x20 ~ 50lbs
close grip bench press: 5x5 ~ 85lbs
tricep db extentions: 3x8 ~ 13lbs
woot! deadlifts went great today! the first set was ok but i lost my grip on the 4th rep so i hammered one rep real quick and adjusted my grip to mixed on the rest of the sets....all went well until the 4th set...this is when i started to feel an ache in my mid section...in the exact place i think i tore it years ago...i watched my form the last set and it wasnt hurting so im not overly concerned, just making note of it.
i cleaned the barbell for all 3 sets of good mornings...these went very well and my hammies really felt them!
leg extentions are INSANE! my quads totally took a beating!!
close grip bench press was AWESOME! i really felt these and enjoyed the burn! SO KEWL!
triceps extentions were last...these were fantastic as well....
GREAT workout!
Hip/Hamstring w/ quad accessory and triceps:
Deadlifts: 5x5 ~ 165lbs
good mornings: 3x8 ~ 85lbs
leg extentions: 3x20 ~ 50lbs
close grip bench press: 5x5 ~ 85lbs
tricep db extentions: 3x8 ~ 13lbs
woot! deadlifts went great today! the first set was ok but i lost my grip on the 4th rep so i hammered one rep real quick and adjusted my grip to mixed on the rest of the sets....all went well until the 4th set...this is when i started to feel an ache in my mid section...in the exact place i think i tore it years ago...i watched my form the last set and it wasnt hurting so im not overly concerned, just making note of it.
i cleaned the barbell for all 3 sets of good mornings...these went very well and my hammies really felt them!
leg extentions are INSANE! my quads totally took a beating!!
close grip bench press was AWESOME! i really felt these and enjoyed the burn! SO KEWL!
triceps extentions were last...these were fantastic as well....
GREAT workout!
Thursday, March 3, 2011
Verticle Push Pull
Verticle Push Pull
Back and shoulders
BB pullovers: 5x5 @ 40lbs
lat pulldowns with stretchy bands: 3x8
military press: 1x4 @ 85lbs, 2x5 @ 75lbs, 1x5 @ 70lbs, 1x5 @ 65lbs
BB shrugs: 2x8 @ 65lbs
bb cuban press: 3x8 @ 20lbs
L-lateral raises: 1x10 @ 5lbs
side laying db abduction to 45* 2x12 @ 5lbs each
OK! i started with the BB pullovers...all 5 sets were fine...it was still challenging but fine...next week ill up this a little bit.
next i wasnt sure what to do because usually i do lat pulldowns on my machine outside but its broken....so i decided to try the stretchy bands again....but THIS TIME i made sure they were securely fastened BEFORE i started stretching! no crazy accidents happened and i am THRILLED! last time i practically tried to chop off my own head with the stretchy band when it wasnt secure and popped back at my neck and chest with serious force! it left a HUGE mark but it was gone that night and never bothered me again! but anywayyyy i was VERY careful this time and all 3 sets of 8 felt good. i really need to research some good replacement exercises for lat pulldowns!
military press was next...i started too heavy with the 85lbs but i really wanted to test my strength...i got up 4 reps but there was no way the last rep would go up so i lowered the weight for the next 2 sets of 5 to 75lbs...these were challenging too! i lowered the weight again for the 4th set to 70lbs and finally to 65lbs for the last set of 5....CRAZY hard today!
after the press i did 2 quick sets of shrugs just to stretch my shoulders out a little....then i went into some RC prehab...its VERY light weight to help build a stronger RC cuff...i have a history of injury in that area so i have to remember to PRE hab!!
i started with cuban presses...did 3 sets of 8 wth 20lbs on the barbell...it wasnt HARD but boy did it burn!
L lateral raise was good...just one set immediately after the cubans...
last were some laying db raises...at a 45* angle...2 sets of 12 went very well and i was dripping with sweat by this time!
good workout!
Back and shoulders
BB pullovers: 5x5 @ 40lbs
lat pulldowns with stretchy bands: 3x8
military press: 1x4 @ 85lbs, 2x5 @ 75lbs, 1x5 @ 70lbs, 1x5 @ 65lbs
BB shrugs: 2x8 @ 65lbs
bb cuban press: 3x8 @ 20lbs
L-lateral raises: 1x10 @ 5lbs
side laying db abduction to 45* 2x12 @ 5lbs each
OK! i started with the BB pullovers...all 5 sets were fine...it was still challenging but fine...next week ill up this a little bit.
next i wasnt sure what to do because usually i do lat pulldowns on my machine outside but its broken....so i decided to try the stretchy bands again....but THIS TIME i made sure they were securely fastened BEFORE i started stretching! no crazy accidents happened and i am THRILLED! last time i practically tried to chop off my own head with the stretchy band when it wasnt secure and popped back at my neck and chest with serious force! it left a HUGE mark but it was gone that night and never bothered me again! but anywayyyy i was VERY careful this time and all 3 sets of 8 felt good. i really need to research some good replacement exercises for lat pulldowns!
military press was next...i started too heavy with the 85lbs but i really wanted to test my strength...i got up 4 reps but there was no way the last rep would go up so i lowered the weight for the next 2 sets of 5 to 75lbs...these were challenging too! i lowered the weight again for the 4th set to 70lbs and finally to 65lbs for the last set of 5....CRAZY hard today!
after the press i did 2 quick sets of shrugs just to stretch my shoulders out a little....then i went into some RC prehab...its VERY light weight to help build a stronger RC cuff...i have a history of injury in that area so i have to remember to PRE hab!!
i started with cuban presses...did 3 sets of 8 wth 20lbs on the barbell...it wasnt HARD but boy did it burn!
L lateral raise was good...just one set immediately after the cubans...
last were some laying db raises...at a 45* angle...2 sets of 12 went very well and i was dripping with sweat by this time!
good workout!
Wednesday, March 2, 2011
Quad dominant w/ hammie accessory and biceps
uad dominant w/ hammie accessory + biceps
Squats: 3x5 @ 85lbs, 2x5 @ 75lbs
leg extentions: 1x8 @ 70lbs, 1x8 @ 80lbs, 1x8 @ 85lbs
SLDL: 2x12 @ 115lbs
bicep curls: 1x5 @ 45lbs, 4x5 @ 50lbs
reverse drag curls 3x8 @ 35lbs
squats went great today...my legs are already like noodles! i cleaned and pressed the barbell for each set. i used 85lbs for the first 3 sets of 5 but had to lower to 75lbs for the last 2 sets of 5....killer burn!
leg extentions went well...first set at 70lbs was a bit too easy so i added 10 fot the next set...still a tad too easy so i added 5 more and 85 seemed like the right weight. next time ill start with 85.
SLDL were amazing at 115 for 2 sets of 12. i had initially wanted to do 2 sets of 20 but theres no way in hell i could do 20 reps with the 115....at least not today...so i went with the sets of 12.
bicep curls were wonderful! 45lbs felt too easy on the first set so i went up to 50 for the last 4 sets of 5 and it was PERFECT!
reverse drag curls were last...these are done with very slow concentarted movements and i really felt a burn!
GOOD WORKOUT!
Squats: 3x5 @ 85lbs, 2x5 @ 75lbs
leg extentions: 1x8 @ 70lbs, 1x8 @ 80lbs, 1x8 @ 85lbs
SLDL: 2x12 @ 115lbs
bicep curls: 1x5 @ 45lbs, 4x5 @ 50lbs
reverse drag curls 3x8 @ 35lbs
squats went great today...my legs are already like noodles! i cleaned and pressed the barbell for each set. i used 85lbs for the first 3 sets of 5 but had to lower to 75lbs for the last 2 sets of 5....killer burn!
leg extentions went well...first set at 70lbs was a bit too easy so i added 10 fot the next set...still a tad too easy so i added 5 more and 85 seemed like the right weight. next time ill start with 85.
SLDL were amazing at 115 for 2 sets of 12. i had initially wanted to do 2 sets of 20 but theres no way in hell i could do 20 reps with the 115....at least not today...so i went with the sets of 12.
bicep curls were wonderful! 45lbs felt too easy on the first set so i went up to 50 for the last 4 sets of 5 and it was PERFECT!
reverse drag curls were last...these are done with very slow concentarted movements and i really felt a burn!
GOOD WORKOUT!
Monday, February 28, 2011
2/28/11
man what a busy day! i worked half the day and then had to take the teenager to the town north of us for some "court business"...by the time we got back it was time to get the other kids from school and get going on dinner! i worked a little on a new pammiedoodle tonight too, so im excited about that......and i kept my eating nice and low carb all day again! its finally becoming a habit! yay!
today i did not do any sort of workout...REST DAY!...tomorrow i will lift quad dominant with hammies and biceps! yay! i LOVE squats! even though they are hard as hell they do a GREAT job...i am sore for DAYS afterwards and i absolutely LOVE that! i plan to work it HARD!
i know i said i would start posting my macros but i just have been too lazy to go into fitday and put everything in...maybe tomorrow i will try....just know i am not not posting it because i am doing badly! its exactly the opposite! i am doing so well i dont even feel like i have to post it so i havent taken the time to sit down and log it all...maybe i will maybe i wont...haha...i havent decided yet. i know i do better when i am very strict with myself but i also know i rebel at a certain point too so maybe if i take it easy on myself for once things will fall into place...lets hope so anyway!
so good night and ill see ya tomorrow!!!
today i did not do any sort of workout...REST DAY!...tomorrow i will lift quad dominant with hammies and biceps! yay! i LOVE squats! even though they are hard as hell they do a GREAT job...i am sore for DAYS afterwards and i absolutely LOVE that! i plan to work it HARD!
i know i said i would start posting my macros but i just have been too lazy to go into fitday and put everything in...maybe tomorrow i will try....just know i am not not posting it because i am doing badly! its exactly the opposite! i am doing so well i dont even feel like i have to post it so i havent taken the time to sit down and log it all...maybe i will maybe i wont...haha...i havent decided yet. i know i do better when i am very strict with myself but i also know i rebel at a certain point too so maybe if i take it easy on myself for once things will fall into place...lets hope so anyway!
so good night and ill see ya tomorrow!!!
Sunday, February 27, 2011
Horizontal Push/Pull
yay i just finished my workout!
Horizontal Push/Pull back/chest
Rack pulls: 4x5 @ 165lbs 1x5 @115lbs
bb rows: 1x8 @ 65lbs, 2x8 @ 85lbs
bench press: 1x5 @90lbs, 4x5 @ 85lbs
db flyes: 3x8 @ 10lbs each
i started with the rack pulls...they went fantastic for 4 sets of 5 at the 165 but then i had a slight ache in my abdominal area so i lightened the weight for the last set of 5....i dont want to hurt myself so im watching any weird pains bigtimes! anyway it wasnt a bad hurt so i continued on.
bb rows i started light just to be safe and after the first really easy set of 8 with 65lbs i upped it to 85lbs for the last 2 sets of 8! yay!
bench press was challenging today! i started with 90lbs for the first set of 5 but had to lower to 85lbs for the last 4 sets of 5...nice burn!
db flyes were last...very slow movements made these suckers burn like crazyyyyy!
good workout!!!
Horizontal Push/Pull back/chest
Rack pulls: 4x5 @ 165lbs 1x5 @115lbs
bb rows: 1x8 @ 65lbs, 2x8 @ 85lbs
bench press: 1x5 @90lbs, 4x5 @ 85lbs
db flyes: 3x8 @ 10lbs each
i started with the rack pulls...they went fantastic for 4 sets of 5 at the 165 but then i had a slight ache in my abdominal area so i lightened the weight for the last set of 5....i dont want to hurt myself so im watching any weird pains bigtimes! anyway it wasnt a bad hurt so i continued on.
bb rows i started light just to be safe and after the first really easy set of 8 with 65lbs i upped it to 85lbs for the last 2 sets of 8! yay!
bench press was challenging today! i started with 90lbs for the first set of 5 but had to lower to 85lbs for the last 4 sets of 5...nice burn!
db flyes were last...very slow movements made these suckers burn like crazyyyyy!
good workout!!!
Saturday, February 26, 2011
well today is a rest day....even though ive been considering lifting all morning! i went to work for a while so i did get some cardio in, but i crave lifting so much when i am on track its like i have a new boyfriend or something...haha...thats all i think about. BUT i have to do whats right for my body and let it heal and relax on the rest days...so im rest!
food has been totally low carb...and will stay that way no matter what!! i know i said i would post my food in here but i have decided to start using fitday.com again and i will post the macros for that at the end of each day. that'll do....lol
ok im off to RELAX! have a great weekend everyone!
food has been totally low carb...and will stay that way no matter what!! i know i said i would post my food in here but i have decided to start using fitday.com again and i will post the macros for that at the end of each day. that'll do....lol
ok im off to RELAX! have a great weekend everyone!
Well i decided since i opened this blog and havent really ever kept up with it now was the time to make a serious effort to revive it! yay! hehe!
ive decided that it has now become my journal to log my journay from fat to fit and all the crap that goes on in between! i plan to post all my workouts in here as soon as i can after i finish them and i will also start posting my fitday numbers from my menus each day. no matter what this will be a great way to keep me accountable even if i AM the only one who will read it!
i started a weight lifting 4 day split called BGB (baby got back)...i have done it sucessfully in the past and really like its flexability so i decided to give it a go again! so far so GREAT! i have successfully completed the first week of lifting as of today and i will continue on for 6 more weeks before i take a week off from lifting.
My eating is strictly low carb....basically no potatoes, pasta, breads or sugars....with high protein and high fat to keep me satiated throughout the day. im trying my best to keep my eating as clean and unprocessed as humanly possible in my town...lol...and i have given up all carbs except in the form of veggies, salad dressing and fruits. no sugar alcohols OR sugarfree products unless its stevia for a sweetner. i am using the last batch of sweet n low i have and then switching to the herb stevia, known as truvia.
so here are the first 4 lifting workouts i completed this week...
deadlifts: 3x5 ~ 165lbs, 2x5 ~ 155lbs
good mornings: 1x8 ~ 80lbs, 2x8 ~ 85lbs
seated leg curls: 3x20 ~ 50lbs
close grip bench press: 3x5 ~ 85lbs, 2x5 ~ 75lbs
db triceps extentions: 1x8 ~ 18lbs, 2x8 ~ 13lbs
whohoooo! this was a really good workout!
i started with deadlifts...wasnt sure where to start since i havent lifted in so long...my personal best on deads is 365lbs but i know i am no where near that right now...lol..so i tried on 165 and it was very challenging! after the 3rd set i had to lower the weight 10lbs to keep my form! i LOVE deads!
good mornings were fantastic! i cleaned the barbell for each set and WOW did my hammies feel these! i used 80lbs for the first set but craved a deeper burn so i added 5lbs more and that did the trick! WOOT!seated leg extentions almost killed me! LMAO! i swear 3 sets of 20 with 50lbs doesnt SOUND hard but holy crap it was extremely challenging! i did it though! yay me!
close grip bench presses were next...i tried 85lbs for the first 3 sets but had to lower to 75 for the last 2 sets of 5...my triceps are BURNING!
db one arm triceps extentions were last...i started with 18lbs but it was difficult...i only did the first set with that and then lowered to 13lbs and was able to get much more range and a lot deeper burn throughout the last 2 sets of 8!
yay me! im so proud of myself for completing the first week of workouts of BGB! i will continue on for at least 6 more weeks before i take a week off!
ive decided that it has now become my journal to log my journay from fat to fit and all the crap that goes on in between! i plan to post all my workouts in here as soon as i can after i finish them and i will also start posting my fitday numbers from my menus each day. no matter what this will be a great way to keep me accountable even if i AM the only one who will read it!
i started a weight lifting 4 day split called BGB (baby got back)...i have done it sucessfully in the past and really like its flexability so i decided to give it a go again! so far so GREAT! i have successfully completed the first week of lifting as of today and i will continue on for 6 more weeks before i take a week off from lifting.
My eating is strictly low carb....basically no potatoes, pasta, breads or sugars....with high protein and high fat to keep me satiated throughout the day. im trying my best to keep my eating as clean and unprocessed as humanly possible in my town...lol...and i have given up all carbs except in the form of veggies, salad dressing and fruits. no sugar alcohols OR sugarfree products unless its stevia for a sweetner. i am using the last batch of sweet n low i have and then switching to the herb stevia, known as truvia.
so here are the first 4 lifting workouts i completed this week...
i am doing BGB (baby got back) and i will be in after every single workout to log it!
Day 1:Horizontal Push/Pull:
Rack Pulls: 1x5 ~ 151lbs, 2x5 ~ 135lbs, 2x5 ~ 120lbs
Bent over rows: 2x12 ~ 85lbs
Bench Press: 5x5 ~ 85lbs
db flyes: 3x8 ~ 15lbs each
i started with the rack pulls. i have 2 cinder blocks that i am using for my rack...they are just about knee high and the barbell works pretty good on them! the weights hang over the other side of the cinder blocks perfectly with enough room on the inside for me to get in and unrack the bar! awesome! so i started heavy with 151lbs...it was good but my grip isnt what it used to be so it was challenging the last few reps...i lowered the weight to 135lbs for the next 2 sets and then my grip really started effing with me so i lowered again to a fairly easy 120lbs for the last 2 set of 5. next were the BOR...which i LOVE...the 85lbs was good...perfect...no issues just a really nice burn by the 7th or 8th rep of each set...grip held out pretty good but i can tell ive been out of lifting for too long!bench press was next...i loaded up 85lbs and went with that for all 5 sets of 5...there was no issue at all and im sure i can increase up some soon. i just dont want to go too fast too heavy or i will injure myself after being out of touch for so long! after the bench presses i went to db flyes...these were done nice and slow and WOW did they burn! i ended up doing 3 sets of 8 instead of 2 sets of 12 it burned so much!immediately after the lifting i went outside and did 10 min steady state cardio walking around the block and back!YAY ME! i feel so proud of myself!
tomorrow morning i plan to measure with the tape and start keeping track of inches as well as scale weight...itll be interesting to watch the changes and see the fluctuations of weight vs. inches...see you tomorrow gym log!
Day 1:Horizontal Push/Pull:
Rack Pulls: 1x5 ~ 151lbs, 2x5 ~ 135lbs, 2x5 ~ 120lbs
Bent over rows: 2x12 ~ 85lbs
Bench Press: 5x5 ~ 85lbs
db flyes: 3x8 ~ 15lbs each
i started with the rack pulls. i have 2 cinder blocks that i am using for my rack...they are just about knee high and the barbell works pretty good on them! the weights hang over the other side of the cinder blocks perfectly with enough room on the inside for me to get in and unrack the bar! awesome! so i started heavy with 151lbs...it was good but my grip isnt what it used to be so it was challenging the last few reps...i lowered the weight to 135lbs for the next 2 sets and then my grip really started effing with me so i lowered again to a fairly easy 120lbs for the last 2 set of 5. next were the BOR...which i LOVE...the 85lbs was good...perfect...no issues just a really nice burn by the 7th or 8th rep of each set...grip held out pretty good but i can tell ive been out of lifting for too long!bench press was next...i loaded up 85lbs and went with that for all 5 sets of 5...there was no issue at all and im sure i can increase up some soon. i just dont want to go too fast too heavy or i will injure myself after being out of touch for so long! after the bench presses i went to db flyes...these were done nice and slow and WOW did they burn! i ended up doing 3 sets of 8 instead of 2 sets of 12 it burned so much!immediately after the lifting i went outside and did 10 min steady state cardio walking around the block and back!YAY ME! i feel so proud of myself!
tomorrow morning i plan to measure with the tape and start keeping track of inches as well as scale weight...itll be interesting to watch the changes and see the fluctuations of weight vs. inches...see you tomorrow gym log!
Day #2
Quad dominant w/ hamstrings and biceps
Squats: 5x5 ~ 75lbs (cleaned and pressed the barbell each set)
leg extentions: 3x8 ~ 50lbs
leg curls: 2x12~ 35lbs
barbell curls 5x5 ~ 45lbs
hammer curls 3x8 ~ 25lbs
ok i started with the squats...i cleaned and pressed the barbell each set. it was a great feeling having iron back on my shoulders! i went into each set with no issues and even though 75lbs "aint shit" it was a good workout! i already had DOMS after the first set of 5!!! im definitely gonna be feeling this tomorrow bigtimes! WOOT!!! i kinda got lost on my count of reps in the middle...wasnt sure if i had already done set 4 or needed to do it so i added in an extra set of 5 at the end just to be certain i did all 5...if i actually did 6 so be it but i wanted to be sure not to cheat myself. these things wont get an easier if i do that thats for sure!
after the squats i did leg extentions on the weight bench. 50lbs wasnt very heavy but for 8 reps it ended up being perfect. ill definitely add 10lbs next time around but for today i am thrilled!
i did leg curls for my hammie accessory...35lbs wasnt heavy at all, which is how its supposed to be on these. i felt them anyway and a lot in my calves as well. ill have to make sure thats ok or if i need to tweak my form.
biceps work was next....5 sets of barbell curls at 45lbs was awesome. i love bicep curls!
hammer curls were amazing! i used the 25lb dbs for these and WOW 8 reps was just about my limit each set!
overall i give this workout an A+++! heeheh!! ESPECIALLY considering its my first leggie workout in like FOREVAH!
Day 3: Verticle Push Pull:
BB pullovers: 5x5 ~ 40lbs
DB pullovers: 1x5 ~ 48lbs, 1x8 ~ 43lbs, 1x8 ~ 38lbs
military press: 3x5 ~ 70lbs, 2x5 ~ 65lbs
arnies: 2x8 ~ 20lbs each, 1x8 ~ 15lbs each
WHEW!
i had initially planned to do my first exercise as lat pulldowns but after years of neglect in my backyard my lat machine is tits up...boo hoo. ill have to get one for the inside of the house eventually....but for now i decided to do barbell pullovers....
as light as 40lbs sounds its not all that light to me behind my head...lol...all 5 sets went really good though!
db pullover was a lot harder! the first set i tried and successfully completed 48lbs but had to lower for the next set...so then the last set i had to lower again! but man did i feel those!! WHEW!
military press was awesome and hard! i did the first 3 sets of 5 with 70lbs but had to lower on the last 2 sets to 65. i really dont wanna risk hurting my RC so im gonna pay a lot of attention to how my body feels while i am lifting.
last for the day were arnies....20lbs was challenging on the first 2 sets so i lowered to 15 for the last set of 8.
whohoo! good workout!
Quad dominant w/ hamstrings and biceps
Squats: 5x5 ~ 75lbs (cleaned and pressed the barbell each set)
leg extentions: 3x8 ~ 50lbs
leg curls: 2x12~ 35lbs
barbell curls 5x5 ~ 45lbs
hammer curls 3x8 ~ 25lbs
ok i started with the squats...i cleaned and pressed the barbell each set. it was a great feeling having iron back on my shoulders! i went into each set with no issues and even though 75lbs "aint shit" it was a good workout! i already had DOMS after the first set of 5!!! im definitely gonna be feeling this tomorrow bigtimes! WOOT!!! i kinda got lost on my count of reps in the middle...wasnt sure if i had already done set 4 or needed to do it so i added in an extra set of 5 at the end just to be certain i did all 5...if i actually did 6 so be it but i wanted to be sure not to cheat myself. these things wont get an easier if i do that thats for sure!
after the squats i did leg extentions on the weight bench. 50lbs wasnt very heavy but for 8 reps it ended up being perfect. ill definitely add 10lbs next time around but for today i am thrilled!
i did leg curls for my hammie accessory...35lbs wasnt heavy at all, which is how its supposed to be on these. i felt them anyway and a lot in my calves as well. ill have to make sure thats ok or if i need to tweak my form.
biceps work was next....5 sets of barbell curls at 45lbs was awesome. i love bicep curls!
hammer curls were amazing! i used the 25lb dbs for these and WOW 8 reps was just about my limit each set!
overall i give this workout an A+++! heeheh!! ESPECIALLY considering its my first leggie workout in like FOREVAH!
Day 3: Verticle Push Pull:
BB pullovers: 5x5 ~ 40lbs
DB pullovers: 1x5 ~ 48lbs, 1x8 ~ 43lbs, 1x8 ~ 38lbs
military press: 3x5 ~ 70lbs, 2x5 ~ 65lbs
arnies: 2x8 ~ 20lbs each, 1x8 ~ 15lbs each
WHEW!
i had initially planned to do my first exercise as lat pulldowns but after years of neglect in my backyard my lat machine is tits up...boo hoo. ill have to get one for the inside of the house eventually....but for now i decided to do barbell pullovers....
as light as 40lbs sounds its not all that light to me behind my head...lol...all 5 sets went really good though!
db pullover was a lot harder! the first set i tried and successfully completed 48lbs but had to lower for the next set...so then the last set i had to lower again! but man did i feel those!! WHEW!
military press was awesome and hard! i did the first 3 sets of 5 with 70lbs but had to lower on the last 2 sets to 65. i really dont wanna risk hurting my RC so im gonna pay a lot of attention to how my body feels while i am lifting.
last for the day were arnies....20lbs was challenging on the first 2 sets so i lowered to 15 for the last set of 8.
whohoo! good workout!
Day 4: Hip/Hammie workout w/ quad accessory and triceps
deadlifts: 3x5 ~ 165lbs, 2x5 ~ 155lbs
good mornings: 1x8 ~ 80lbs, 2x8 ~ 85lbs
seated leg curls: 3x20 ~ 50lbs
close grip bench press: 3x5 ~ 85lbs, 2x5 ~ 75lbs
db triceps extentions: 1x8 ~ 18lbs, 2x8 ~ 13lbs
whohoooo! this was a really good workout!
i started with deadlifts...wasnt sure where to start since i havent lifted in so long...my personal best on deads is 365lbs but i know i am no where near that right now...lol..so i tried on 165 and it was very challenging! after the 3rd set i had to lower the weight 10lbs to keep my form! i LOVE deads!
good mornings were fantastic! i cleaned the barbell for each set and WOW did my hammies feel these! i used 80lbs for the first set but craved a deeper burn so i added 5lbs more and that did the trick! WOOT!seated leg extentions almost killed me! LMAO! i swear 3 sets of 20 with 50lbs doesnt SOUND hard but holy crap it was extremely challenging! i did it though! yay me!
close grip bench presses were next...i tried 85lbs for the first 3 sets but had to lower to 75 for the last 2 sets of 5...my triceps are BURNING!
db one arm triceps extentions were last...i started with 18lbs but it was difficult...i only did the first set with that and then lowered to 13lbs and was able to get much more range and a lot deeper burn throughout the last 2 sets of 8!
yay me! im so proud of myself for completing the first week of workouts of BGB! i will continue on for at least 6 more weeks before i take a week off!
Subscribe to:
Posts (Atom)
