Freebird's Lean Bulk

[freebirdmac]

Shoulders and abs

Shoulders:

Clean and press
20# x 15 x2
45x6 (testing the waters)
50x6x4

Giant set; front, side, bo raises
10x10x2/5x8,7 (left shoulder was done)/5x10, 10x10

Face pulls
25x15
40x10
55x a couple
(I've gotta figure out how to counterbalance the weight. 55# would have been easy but the weight kept pulling me forward.

Abs

Lying leg raises
20x3

Forearm supported leg raises
20x3

Cable curls
90x20x3

Overall feeling pretty good. I see the ART guy in the am. I'm hoping shoulder weights will start moving next week since I didn't do chest this week.

[bodyhard]

Shoulders and abs

Shoulders:

Clean and press
20# x 15 x2
45x6 (testing the waters)
50x6x4

Giant set; front, side, bo raises
10x10x2/5x8,7 (left shoulder was done)/5x10, 10x10

Face pulls
25x15
40x10
55x a couple
(I've gotta figure out how to counterbalance the weight. 55# would have been easy but the weight kept pulling me forward.

Abs

Lying leg raises
20x3

Forearm supported leg raises
20x3

Cable curls
90x20x3

Overall feeling pretty good. I see the ART guy in the am. I'm hoping shoulder weights will start moving next week since I didn't do chest this week.


Let me know how the the visit turns out.

[freebirdmac]

Visit went well. Aside from the traffic tie-ups for the bridge tunnel (grrrr). He could tell my pecs were not as tight (from not doing chest this week). I haven't had the God-awful pain either. There's still pain, but nowhere near as much.

[gman]

I am so glad he is helping you Pam since I referred you to him!

[bodyhard]

Visit went well. Aside from the traffic tie-ups for the bridge tunnel (grrrr). He could tell my pecs were not as tight (from not doing chest this week). I haven't had the God-awful pain either. There's still pain, but nowhere near as much.


Progress.

[MsGuns]

Ive been workin w/ IFBB Pro fbb Tina Chandler on changing my leg training form. I now realize I was getting lazy when training by myself. Focus on form has really elevated my knee pain until I get tired and lose focus. So stay focus.

[freebirdmac]

Ive been workin w/ IFBB Pro fbb Tina Chandler on changing my leg training form. I now realize I was getting lazy when training by myself. Focus on form has really elevated my knee pain until I get tired and lose focus. So stay focus.

Yes ma'am!

[freebirdmac]

Hams and calves

Hams:

RDL;
115x12x2
165x1

***intermission***
(my daughter called. Her biology lab got out 2 hours early! Had to leave, pick her up, and take her home)

115x10
165x3

Lying curls
35x15x2
70x8,7,7

GHR
6x3

Calves:

Standing
115x20
122.5x20
135x20

Seated
50x20
60x20
70x20

Press
90x20
140x20
160x20

Made it through the week!!! Yay!

[Baldiewonkanobi]

How long have you been doing face-pulls? Have you done any competition?


YouTube- World Face-Pulling Championship


Baldie

[freebirdmac]

How long have you been doing face-pulls? Have you done any competition?


YouTube- World Face-Pulling Championship (http://www.youtube.com/watch?v=R3bBmWi317E)


Baldie

Aye-ya-yi! Didn't their mothers ever tell them their faces might stay that way???

[bodyhard]

How are you feeling Pam?

[tifflex]

Hams and calves

Hams:

RDL;
115x12x2
165x1

***intermission***
(my daughter called. Her biology lab got out 2 hours early! Had to leave, pick her up, and take her home)

115x10
165x3

Lying curls
35x15x2
70x8,7,7

GHR
6x3

Calves:

Standing
115x20
122.5x20
135x20

Seated
50x20
60x20
70x20

Press
90x20
140x20
160x20

Made it through the week!!! Yay!
Good work Pam:). You've got strong hammies and calves.

How's it going today?

[freebirdmac]

Good work Pam:). You've got strong hammies and calves.

How's it going today?

Thanks Tiff. Hmm forgot to list reps with those RDLs. Guess I was brain dead. For the record each set was 6 reps.

Ready to hit the quads hard tonight!!!

Thighs are up another 1/4" :D

[tifflex]

Thanks Tiff. Hmm forgot to list reps with those RDLs. Guess I was brain dead. For the record each set was 6 reps.

Ready to hit the quads hard tonight!!!

Thighs are up another 1/4" :D
Good work! I love it when ladies are excited about gaining:yep:.

[freebirdmac]

Sometimes being excited about gaining leads to regrettable results :hypno:

Quads:

Leg press
90x15x2
450x6x4
(Here's the regrettable part; I moved the seat up a notch along with the weight. I figured this would make it easier for me to lock out at the end of a set without having to stretch and risk my back. Everything felt fine. At the time.)

Stationary lunges
bw x 15
75x8
(Now it comes... on the second set I started feeling sharp pains on top of my right knee. I have never, ever had knee problems. I tried moving my back foot. Nope. Switched legs. Nope. The pain isn't horrible, just felt like someone sticking me with needles. Time to walk away)

I really think changing the seat position on presses and upping the weight set me up for this. Next week I'll go back to the old seat position and last week's weight. I feel nothing walking around. I just did a couple of body weight squats and only felt it lightly. I think it'll be fine. It may mean not doing deads tomorrow but I really don't think this'll be a long term or reoccurring thing. My knees have been too healthy. It's a bummer but this doesn't bother me as much as my shoulder or adductor issues. I could be wrong, but I think this will be a one-time thing.

[bodyhard]

Sometimes being excited about gaining leads to regrettable results :hypno:

Quads:

Leg press
90x15x2
450x6x4
(Here's the regrettable part; I moved the seat up a notch along with the weight. I figured this would make it easier for me to lock out at the end of a set without having to stretch and risk my back. Everything felt fine. At the time.)

Stationary lunges
bw x 15
75x8
(Now it comes... on the second set I started feeling sharp pains on top of my right knee. I have never, ever had knee problems. I tried moving my back foot. Nope. Switched legs. Nope. The pain isn't horrible, just felt like someone sticking me with needles. Time to walk away)

I really think changing the seat position on presses and upping the weight set me up for this. Next week I'll go back to the old seat position and last week's weight. I feel nothing walking around. I just did a couple of body weight squats and only felt it lightly. I think it'll be fine. It may mean not doing deads tomorrow but I really don't think this'll be a long term or reoccurring thing. My knees have been too healthy. It's a bummer but this doesn't bother me as much as my shoulder or adductor issues. I could be wrong, but I think this will be a one-time thing.


Feeling of needles is no good, not terrible but no good. Good thing you just stopped. See how you feel tomorrow.

[freebirdmac]

Feeling of needles is no good, not terrible but no good. Good thing you just stopped. See how you feel tomorrow.

Did I ever warn you that I could be a challenge? Lol!

[bodyhard]

Did I ever warn you that I could be a challenge? Lol!


No, LOL

[freebirdmac]

No sign of knee pain today despite heels and 3 flights of stairs. If deads go ok and I have time I may try and pick up a few quad exercises I didn't get to do last night.

[bodyhard]

No sign of knee pain today despite heels and 3 flights of stairs. If deads go ok and I have time I may try and pick up a few quad exercises I didn't get to do last night.


Great, no pain, why the heels today :D :D

No leave the quads alone, no need to try to make up what has already been left behind. Leave it till Monday, I know that sucks but trust me on this one ok?

[freebirdmac]

Great, no pain, why the heels today :D :D

No leave the quads alone, no need to try to make up what has already been left behind. Leave it till Monday, I know that sucks but trust me on this one ok?

Spoilsport :p

I like heels. That's why :D

[bodyhard]

Spoilsport :p

I like heels. That's why :D


Better to be safe than sorry, prevention is better than cure.:yep:

Hmm thought maybe you had a hot date :D :D

[freebirdmac]

Better to be safe than sorry, prevention is better than cure.:yep:

Hmm thought maybe you had a hot date :D :D

Nope. No date. :(

[bodyhard]

Nope. No date. :(


aww that is awful.. Come here let me give you a :hmn:

[freebirdmac]

Back and traps

Back:

Pull downs - warmup 2x15

Pullups
10#x 6,6,5,6
(tried to focus on full rom. Not quite a full straight arm extension

Deads
115x10x2
135x6,8,8,6
(I need to review Ripptoe's video. My timing for lowering hips is messed up)

BO rows
65x15
105x8x4

V-bar pulldowns
45x15
95x6,7,7,6

Traps:
Db shrugs
55x6x3

Farmer's walk
70x16x5

No knee pain at all!!!!

Videos coming later tonight John!

[freebirdmac]

Check your email John.

[bodyhard]

Kool let me check it!

[bodyhard]

Check your PM.

[partsRheavy]

I'm just stopping by to say hello. Glad to hear your knees and shoulders are doing better!

[bodyhard]

How is the AM treating you thus far Pam? Any aches? :D

[freebirdmac]

I'm just stopping by to say hello. Glad to hear your knees and shoulders are doing better!

Thanks! Shoulder problem is still there unfortunately. But it's not horrid :)


How is the AM treating you thus far Pam? Any aches? :D

Ya think I might have a few twinges? I can tell I worked back, but it's not bad. Back doms always escape me for some reason. I feel it the most in my shoulder blade problem area. Not too bad though.

[freebirdmac]

Shoulders and abs

Shoulders:

Clean and press
20# x15x2
50x 6,8,7,6
(these felt good but reps 6 and 7 I use my back too much)

Face pulls
25 x15
55x10
65x8x2
(I need an anchor! Still working on not letting the weight pull me back up)

Giant set; front, side, bent over raises
10# x10x3/5# x8 x3 (left shoulder is lagging)/10# x10x3

Wrist curls
('cause I could :D )
10# x20x2

Reverse wrist curls
5# x20x2

Abs:

Forearm supported leg raises
20x3

Lying leg raises
20x3
(did leg stretches in between sets)

Cable curls
90# x20x3

Felt pretty good tonight :)

[HeavyDutyGuy]

Nice workout!.. Ran in here to escape scary homo things going on in other threads....LOL. Birdie you get the alcohol and swabs- I will get the test and meet you in the other threads...

[freebirdmac]

Nice workout!.. Ran in here to escape scary homo things going on in other threads....LOL. Birdie you get the alcohol and swabs- I will get the test and meet you in the other threads...

Deal! Maybe it's the spring weather :dunno:

[bodyhard]

Shoulders and abs

Shoulders:

Clean and press
20# x15x2
50x 6,8,7,6
(these felt good but reps 6 and 7 I use my back too much)

Face pulls
25 x15
55x10
65x8x2
(I need an anchor! Still working on not letting the weight pull me back up)

Giant set; front, side, bent over raises
10# x10x3/5# x8 x3 (left shoulder is lagging)/10# x10x3

Wrist curls
('cause I could :D )
10# x20x2

Reverse wrist curls
5# x20x2

Abs:

Forearm supported leg raises
20x3

Lying leg raises
20x3
(did leg stretches in between sets)

Cable curls
90# x20x3

Felt pretty good tonight :)

Best thing I have heard today!

[Mac]

Felt pretty good tonight :)

Thank god for a positive post amongst the ill will found here tonight.

Glad to hear you're feeling better.

[freebirdmac]

Ham and calves

Hams:

RDLs
115x12x2
165x6x4
(I forgot it was just 3 sets and did 4 :) I also figured out why this weight felt heavier tonight and last week verses 2 weeks ago. Tonight and last week I stayed with the 35's. Two weeks ago I used 45's. More rom = harder.)

Lying leg curls
35x15x2
70x7x3

GHR
6x3

Calves:

Standing
115x20
122.5x20
135x20

Seated
50x20
60x20
70x20

Press
90x20
140x20
160x20

Everything felt good again tonight. I briefly felt some needle like pain in my right knee when changing clothes after working out, Hope that goes away :eek: First time I've felt it since Monday.

[bodyhard]

Ham and calves

Hams:

RDLs
115x12x2
165x6x4
(I forgot it was just 3 sets and did 4 :) I also figured out why this weight felt heavier tonight and last week verses 2 weeks ago. Tonight and last week I stayed with the 35's. Two weeks ago I used 45's. More rom = harder.)

Lying leg curls
35x15x2
70x7x3

GHR
6x3

Calves:

Standing
115x20
122.5x20
135x20

Seated
50x20
60x20
70x20

Press
90x20
140x20
160x20

Everything felt good again tonight. I briefly felt some needle like pain in my right knee when changing clothes after working out, Hope that goes away :eek: First time I've felt it since Monday.


You got the whole weekend, so rest!

[freebirdmac]

Quads

Leg press
90x15x2
410x8x4

Hacks
sled x 12
90x8x3

Squats
65x12x2
95x8x4

Lunges
bw x 15
65x8x3

Whew! A quad day with no injuries. Adductors ok, knee ok. Now if I can keep this up! :D

Check your email John. New squat video coming up.

[bodyhard]

Quads

Leg press
90x15x2
410x8x4

Hacks
sled x 12
90x8x3

Squats
65x12x2
95x8x4

Lunges
bw x 15
65x8x3

Whew! A quad day with no injuries. Adductors ok, knee ok. Now if I can keep this up! :D

Check your email John. New squat video coming up.

NICE NICE NICE, Now we we just need to get you doing your shoulder back with Quads!

I will be sending you the BOR video as well.

[freebirdmac]

NICE NICE NICE, Now we we just need to get you doing your shoulder back with Quads!

I will be sending you the BOR video as well.

Well chest exercises will probably be off the books for awhile. One day...

[gman]

this calls for a sip or two of tequila!

[blu2xtreme]

I really admire your perseverance ...not many - especially women ( yes I am capping on women again) would continue to work as hard as you through the injuries.

[freebirdmac]

this calls for a sip or two of tequila!

mmmmm, tequila :D

[freebirdmac]

I really admire your perseverance ...not many - especially women ( yes I am capping on women again) would continue to work as hard as you through the injuries.

I need to work on you woman! Weaker sex my ass!

[blu2xtreme]

I need to work on you woman! Weaker sex my ass!

I don't know enough women like us ...or even men like the ones here
there are a lot of weak minded people in the world!

[freebirdmac]

I don't know enough women like us ...or even men like the ones here
there are a lot of weak minded people in the world!

We are out there! There are tons of us!

[partsRheavy]

I messed up my right knee a little bit a week ago kicking a soccer ball around. It think I just aggravated some cartilage by improper lateral movement of the knee. It's improving, but taking a little while.

It actually feels better after some light calf presses (25/side) and some light hack squats (45/side). Something about getting the circulation going in the injured area.

[freebirdmac]

I messed up my right knee a little bit a week ago kicking a soccer ball around. It think I just aggravated some cartilage by improper lateral movement of the knee. It's improving, but taking a little while.

It actually feels better after some light calf presses (25/side) and some light hack squats (45/side). Something about getting the circulation going in the injured area.

Hope it comes around soon!

I think injuries are just part of this whole sport.

[freebirdmac]

Ouch! Deads are so not going to feel good tonight :D

Scale is showing I'm up another pound. I've also had to put my smaller sized jeans aside. Time to fill up the next size. Fortunately I have a few and won't have to buy anything new for awhile. Mid-thigh measurement is only showing a slight increase since Jan but I'm obviously filling out the upper thigh and hip area. Mid-thigh area will catch up if I can keep my adductors and knee happy.

[bodyhard]

Ouch! Deads are so not going to feel good tonight :D

Scale is showing I'm up another pound. I've also had to put my smaller sized jeans aside. Time to fill up the next size. Fortunately I have a few and won't have to buy anything new for awhile. Mid-thigh measurement is only showing a slight increase since Jan but I'm obviously filling out the upper thigh and hip area. Mid-thigh area will catch up if I can keep my adductors and knee happy.


Pam check your email, I am so fucking impressed by your tenacity!

as an FYI look at the guy beside you, remind you of a particular movement?? :D

[freebirdmac]

Back and traps

Back:

Pullups
warm up 40# pulldowns x15x2
10# x 5,6,5
(Ugh. Felt like I had gained 10 pounds)

Deads
115x10x2
135x6x3
(I am still doing these wrong. I need to review Rippetoe's video a few thousand times)

BO rows
65x15
105x8x4
(these felt awesome. No way did I round my back John)

V-bar pull downs
40x15
90x7,8,8,7.5
(these felt really good tonight.)

Traps:

Db shrugs
55x6x3

Farmer's walk
70#x16x5
(guys look at me like I'm nuts. Guess they don't know this exercise. Many make moves like they want to help me carry these db's)

I am so glad tomorrow is a rest day. I need it! A hot tub would be awesome too :)

[blu2xtreme]

Great workout Pam ...yes women are strong :p

[bodyhard]

Back and traps

Back:

Pullups
warm up 40# pulldowns x15x2
10# x 5,6,5
(Ugh. Felt like I had gained 10 pounds)

Deads
115x10x2
135x6x3
(I am still doing these wrong. I need to review Rippetoe's video a few thousand times)

BO rows
65x15
105x8x4
(these felt awesome. No way did I round my back John)

V-bar pull downs
40x15
90x7,8,8,7.5
(these felt really good tonight.)

Traps:

Db shrugs
55x6x3

Farmer's walk
70#x16x5
(guys look at me like I'm nuts. Guess they don't know this exercise. Many make moves like they want to help me carry these db's)

I am so glad tomorrow is a rest day. I need it! A hot tub would be awesome too :)

Pam I think you are over thinking the deads, seriously. In the video the only thing wrong was you was not dropping your ass down enough, which will help drive up with your legs. Out of pocket.

I was thinking I might just remove the deads since your ass hurts so much and could be affecting the movement and adding Rack deads which will eliminate the lower portion of the lift to an extent but continue with the routine. Have you ever done rack deads?

[Mac]

Have you ever done rack deads?

Great minds think alike John. I love doing them and they're on my agenda today.

Pam, your workouts are very impressive. Keep it up!

[freebirdmac]

Pam I think you are over thinking the deads, seriously. In the video the only thing wrong was you was not dropping your ass down enough, which will help drive up with your legs. Out of pocket.

I was thinking I might just remove the deads since your ass hurts so much and could be affecting the movement and adding Rack deads which will eliminate the lower portion of the lift to an extent but continue with the routine. Have you ever done rack deads?

Funny you should bring this up. Two people were doing rack deads beside me and I was wishing I was too! I do think my glutes are getting hammered too many days and yes, impacting deads.

To me they looked like RDLs without the extra rom.

I can barely walk today! Sleeping last night was a bitch as every time I moved my glutes screamed at me.

I may be over thinking the deads. Or it may just be that my body resents squatting down to do anything after Mon's workout.


Great minds think alike John. I love doing them and they're on my agenda today.

Pam, your workouts are very impressive. Keep it up!

Thanks!

[buckimscl]

Hey Free, just stopping by.

[bodyhard]

Funny you should bring this up. Two people were doing rack deads beside me and I was wishing I was too! I do think my glutes are getting hammered too many days and yes, impacting deads.

To me they looked like RDLs without the extra rom.

I can barely walk today! Sleeping last night was a bitch as every time I moved my glutes screamed at me.

I may be over thinking the deads. Or it may just be that my body resents squatting down to do anything after Mon's workout.



Thanks!

OK Next week we will add Rack deads in place of deadlifts. I want the pins right below the knee not over the knee.

[freebirdmac]

Hey Free, just stopping by.

Hey Buck! Hadn't seen you around for awhile.


OK Next week we will add Rack deads in place of deadlifts. I want the pins right below the knee not over the knee.

Good deal!

[bodyhard]

Good deal!

Would I ever steer you wrong?

[freebirdmac]

Would I ever steer you wrong?

Nope! But I sure make you change directions often enough!

[bodyhard]

Nope! But I sure make you change directions often enough!


LOL no biggie, I have had worst trust me when I tell you. At least you change this for that, not just say "Ohh I can't do this or I can't do that because I have this or I have that" Fuck I hate people like that. Then why the fuck are you training then!

[bodyhard]

Hey I never asked you, where and how did you come up with your screen name?

[freebirdmac]

Hey I never asked you, where and how did you come up with your screen name?

[email protected] has been an email addy of mine for years. Just seemed like an easy username. Better than bodyflabby :)

[bodyhard]

[email protected] has been an email addy of mine for years. Just seemed like an easy username. Better than bodyflabby :)


But why freebird? Are you into birds in anyway?

[freebirdmac]

But why freebird? Are you into birds in anyway?

I had a cockatiel for 19 years, was free like a bird, and of course there's that Lynrd Skynyrd song :D

[bodyhard]

I had a cockatiel for 19 years, was free like a bird, and of course there's that Lynrd Skynyrd song :D


Ahh OK I had several cockatiels, although I have no idea what Lynrd Skynyrd is!

[freebirdmac]

Ahh OK I had several cockatiels, although I have no idea what Lynrd Skynyrd is!

OMFG!!!
CkTQUtx818w

[Mac]

Ahh OK I had several cockatiels, although I have no idea what Lynrd Skynyrd is!

You're kidding. There's just no excuse for that.

[bodyhard]

OMFG!!!
CkTQUtx818w


You're kidding. There's just no excuse for that.


My bad guys but I am not into music like that, I am more into shit like this.

I am straight up hip hop, I'm ill Rahh Rahh, motherfucker I'm ill!!

yj7LzumPGzQ

[freebirdmac]

Shoulders and abs

Shoulders:

Clean and press
20# x15,10
55x6,6,4,5
(went up in weight. gotta get the back out of these. felt good... at least the first few reps)

Giant set; front, side, bent over raises
10#x10x2/5#x10x2/10#x10x2
(shoulder behaved better on side raises)

Face pulls
25#x15
55#x10x3
(could do more weight, if I can figure out how to hold myself to the ground)

Abs

Forearm supported raises
20x3

Lying raises
20x3
(supersetted with leg stretches)

Cable crunches
90x20x3

Trainer at the gym told me I was looking bigger. Wanted to know when I would start doing cardio and lean out. I admit, it's getting tough with the warm weather not addresses the belly pooch. I figure 3-5 pounds is all that needs to go. Sigh.

[bodyhard]

Shoulders and abs

Shoulders:

Clean and press
20# x15,10
55x6,6,4,5
(went up in weight. gotta get the back out of these. felt good... at least the first few reps)

Giant set; front, side, bent over raises
10#x10x2/5#x10x2/10#x10x2
(shoulder behaved better on side raises)

Face pulls
25#x15
55#x10x3
(could do more weight, if I can figure out how to hold myself to the ground)

Abs

Forearm supported raises
20x3

Lying raises
20x3
(supersetted with leg stretches)

Cable crunches
90x20x3

Trainer at the gym told me I was looking bigger. Wanted to know when I would start doing cardio and lean out. I admit, it's getting tough with the warm weather not addresses the belly pooch. I figure 3-5 pounds is all that needs to go. Sigh.

Bigger is what we are looking for, I doubt you are getting fat.

[freebirdmac]

Bigger is what we are looking for, I doubt you are getting fat.

Coincidentally it's time for monthly picts. Look for them this weekend.

[bodyhard]

Coincidentally it's time for monthly picts. Look for them this weekend.

You read my mind..

[freebirdmac]

Hams and calves

Hams
115x12x2
165x6x4
(this weight is kicking my butt. I also keep forgetting that John called for 3 sets, not four :eek: )

Lying curls
35x15x2
70x7x3

GHR
6x3

Calves:

Standing
115x20
122.5x20
135x20

Seated
50x20
60x20
70x20

Press
90x20
140x20
160x20

Good week!

[tifflex]

Excellent work Pam:yep:!

How do you like GHR's?

[freebirdmac]

Excellent work Pam:yep:!

How do you like GHR's?

I like them! A PT showed me how to position a 25# weight in front of the lat pull down station, place a bar in one of the outer holes, and use the bar for stability and assistance (tilt towards you at start, walk hands down bar as you descend). I get some funny looks, but who cares! :D

[bodyhard]

Pam first how are you feeling?

Today is April 5th, this is the first official Monday of the month. If you look at the calender there are exactly 4 weeks starting from today in this month.

Lets get these four weeks in as consistent as best as we can!!

Check your email.

[freebirdmac]

Pam first how are you feeling?

Today is April 5th, this is the first official Monday of the month. If you look at the calender there are exactly 4 weeks starting from today in this month.

Lets get these four weeks in as consistent as best as we can!!

Check your email.

Shoulder bothered me all weekend. Slept with a pain patch on last night. Just sleeping irritates it. I need to see my doc for my yearly thyroid and vitamin D blood work. Maybe I can get something stronger than Motrin for the inflammation.

I'm willing to be consistent. It's just this darn body :eek:

[bodyhard]

Shoulder bothered me all weekend. Slept with a pain patch on last night. Just sleeping irritates it. I need to see my doc for my yearly thyroid and vitamin D blood work. Maybe I can get something stronger than Motrin for the inflammation.

I'm willing to be consistent. It's just this darn body :eek:

Slow and steady wins the race. We are in a learning curve and although we might need to push this longer than 5 months I think in the end it will all be worth it.

[freebirdmac]

Slow and steady wins the race. We are in a learning curve and although we might need to push this longer than 5 months I think in the end it will all be worth it.

After trying on some bathing suits this weekend I may have to adjust cals for a bit. Drop the 3-5# that I can to get rid of the belly. Then adjust them back. Or maybe do the Layne Norton method; 2 weeks leaning, 2 weeks "bulking" so there's no disruption in strength/muscle gains.

[bodyhard]

After trying on some bathing suits this weekend I may have to adjust cals for a bit. Drop the 3-5# that I can to get rid of the belly. Then adjust them back. Or maybe do the Layne Norton method; 2 weeks leaning, 2 weeks "bulking" so there's no disruption in strength/muscle gains.


You know what you need to do with nutrition, I think you actually know more than most! :D

Check your email

[freebirdmac]

AARRGG!!!!

Warmup on leg press with 140# x 2
First set, 5 plates each side, 6 good reps, felt good, but felt my right adductor tightening up. Stretched it out. Second set it just got worse. Had to stop. Couldn't do anything else. Hurt to walk. Dammit!!!

I initially pulled this adductor pretty good almost 2 years ago. Doing squats. Since then anytime I add squats back in or push myself on the adductor machine things get bad. And they have. Fortunately I recognize the pain before it gets really bad. But, bb squats have got to go. I can't go through this every other week.

Looking at my other aches and pains I also believe I need to do pyramiding. Warmups with light weight and going straight to heavy working sets is taking its toll on my ligaments and tendons. Muscles too probably but less so. Maybe it's my age or not having trained until 48.

John is going to step back since I can't follow his program. I hate that I couldn't as it is a solid mass building routine. I must listen to my body though.

I know for certain my hams have grown in the last two months! So there is good news!

Oh I did come home and do 3x15 pushups.

[bodyhard]

For the record I have spoken to this woman on the phone, and there is no quitting in her. I know for sure that, the pains that she is feeling are real and they are restricting her from doing what she really wants to do. This woman is a warrior, I don't know many men that have it in them the way this woman does.

All the best to you Pam, as I stated I will still post in your journal and I will keep bugging you! :D

[freebirdmac]

Back and traps

Back:

Pulldown warmup
40x15x2

Pullups
bw x10,8,6
(these bothered my shoulder last week so I dropped the added 10#. Focused on rom and going slow)

Rack Deads
95x15
115x10
135x8x3
(first time doing these. felt great! could have gone heavier but since it was the first time I was cautious. rails end up just below my knee)

BO Rows
65x15
95x10
105x8
(these felt really good)

V-bar pulldown
40x15
70x10
95x6x3
(I was running low on steam)

Traps:

Db shrugs
45x10
50x8x3
(traps felt tired)

Farmer's walk
70x16x3
(didn't do 5 sets as my traps had had enough fun after 3 sets)

I also cut my rest time from 3 minutes to whatever was needed. Probably was a minute or less.

[freebirdmac]

BO Rows
65x15
95x10
105x8
(these felt really good)



Should have read 105x8x3

[Sledge]

I think it's great you do farmers walk. I can imagine the looks you get in the gym.

[freebirdmac]

I think it's great you do farmers walk. I can imagine the looks you get in the gym.

Lol! The looks are between wtf are you doing and a restrained urge to ask me if I want help carrying the db's. One time a guy did grab a db out of one hand as I was walking back to the rack to put them away. He did it so quickly and unexpectedly I almost toppled over from the sudden imbalance in weight. :)

What's really a hoot are the looks I get doing GHR using a bar stuck in a 25# for assistance. Looks like some kind of pole dancing. :p

[freebirdmac]

Saw the doc today. He said my shoulder issue was bursitis and to take Motrin and do flyes to strengthen the area. I could also get a cortisone shot. Maybe when it calms down a bit more I can try flyes.

I won't know my vit D levels until next week. It was in the 60's a year ago after one year of 50,000IU once a week (started in the 20's). I've been taking it once a month from May - Dec and twice a month Jan - present. I pushed for going back to once a week as at that level my psoriasis vanishes. Twice a month isn't quite enough.

[bodyhard]

Saw the doc today. He said my shoulder issue was bursitis and to take Motrin and do flyes to strengthen the area. I could also get a cortisone shot. Maybe when it calms down a bit more I can try flyes.

I won't know my vit D levels until next week. It was in the 60's a year ago after one year of 50,000IU once a week (started in the 20's). I've been taking it once a month from May - Dec and twice a month Jan - present. I pushed for going back to once a week as at that level my psoriasis vanishes. Twice a month isn't quite enough.


Cortison shots make you feel like a million bucks, but fuck they are a false sense of security, I was getting them once every 2 weeks or so after my surgery on my pelvis and man it felt good, but once it wears off the pain comes right back and thats when the shit gets fucked up as you think you can still perform the same but you just fucking can't cause the pain is there 100% smaking you in the fucking face!

[freebirdmac]

Cortison shots make you feel like a million bucks, but fuck they are a false sense of security, I was getting them once every 2 weeks or so after my surgery on my pelvis and man it felt good, but once it wears off the pain comes right back and thats when the shit gets fucked up as you think you can still perform the same but you just fucking can't cause the pain is there 100% smaking you in the fucking face!

I figured as much. I sure didn't raise my hand for the shot. At least the doc didn't tell me to stop lifting! He actually said drop weight if I need to but build up that area :)

[freebirdmac]

Oh, and the Yankees won the first series of the season. Against the Red Sox :D

Got tickets to see the Yankee farm team play our local (Orioles) team in a few weeks.

[bodyhard]

Oh, and the Yankees won the first series of the season. Against the Red Sox :D

Got tickets to see the Yankee farm team play our local (Orioles) team in a few weeks.

Yup, watched all 3 games, sucks we lost the first one would have loved a sweep!

[freebirdmac]

Shoulders and abs

Shoulders:

Clean and press
20# x 10, 15
45x8
55x6x3

Giant set; front, side, bent over raises
10# x 10x2/5# x 10,8/10# x 10x2

Face pulls
40x15
55x10x3

Abs:

Forearm supported leg raises
20x3

Lying leg raises ss leg stretches
20x3

Cable crunches
95x20x3

Shoulder still impacts exercises. One day...

[freebirdmac]

Wow! My vit D levels had dropped to 42 :eek: Back to 50,000IU once a week.

I boosted my dose from once a month to every other week in Jan. I bet I would have tested even lower.

[freebirdmac]

No ham and calves today. I'm home doped up on benedryl. Damn gas mask high pollen count. Allegra got me through the week but couldn't keep up by weeks end.

[bodyhard]

No ham and calves today. I'm home doped up on benedryl. Damn gas mask high pollen count. Allegra got me through the week but couldn't keep up by weeks end.

So sorry to hear that.

[freebirdmac]

Hmmm. Maybe this is a nasty cold and that's why Allegra failed and Benedryl worked. It's so hard to tell the difference.

[freebirdmac]

This is definitely a virus. I'm all clogged up. Bleh.

[blu2xtreme]

Hope your feeling better soon Pam

Allergies are kicking my butt here and we dont have as much blooming
I might be in trouble if I lived out there. I hate taking allergy meds so I usually just suffer through it as much as I can.

[freebirdmac]

Hope your feeling better soon Pam

Allergies are kicking my butt here and we dont have as much blooming
I might be in trouble if I lived out there. I hate taking allergy meds so I usually just suffer through it as much as I can.

I wish it were allergies. That way I could take Allegra and feel fine. With a cold I still feel crappy after taking meds.

[tifflex]

This is definitely a virus. I'm all clogged up. Bleh.

I hope you're better soon!

[freebirdmac]

I hope you're better soon!

Thanks! I'm just drugging, napping, and blowing my nose. My voice is down an octave.

BTW, you can lose a pound of water overnight taking benedryl.

[Sledge]

This is definitely a virus. I'm all clogged up. Bleh.


That sucks. Hope your through it quickly.

[freebirdmac]

Woke up and found I'm still stuffy and feeling icky. Enough of this crud!!! At least it's a head cold and has not gotten into my chest. Please, please, please be gone by tomorrow!

[freebirdmac]

Ugh. Still stuffy and feeling icky. Stayed home and took more benedryl. Who knew it also worked on runny noses caused by colds? More tissues. Good thing I buy the multiple boxes at BJ's. I called one of my coworkers and he sounded like me! He's got the same thing and said everyone around him at church yesterday seemed to as well. He also told me not to hope to be rid of it soon. It lingers. Grrrrr.

Despite soft tissues the nose gets sore. Guess what works? Chapstick. Heals it up fast. Yes I will be throwing the tube out after this cold has passed.

So, guess I'll do some stretching. I want to go to the gym but that would be stupid. Hard to lift when you can't breathe without blowing your nose every 15 minutes.

[axioma]

Preaching to the choir here...hard to take the time off even when you are SICK! Relax and baby yourself. Chill out, stretch and take a bath! The heat from the bath will help loosen you up and clear your lungs. You will come back rejuvenated and remotivated.

[bodyhard]

Ugh. Still stuffy and feeling icky. Stayed home and took more benedryl. Who knew it also worked on runny noses caused by colds? More tissues. Good thing I buy the multiple boxes at BJ's. I called one of my coworkers and he sounded like me! He's got the same thing and said everyone around him at church yesterday seemed to as well. He also told me not to hope to be rid of it soon. It lingers. Grrrrr.

Despite soft tissues the nose gets sore. Guess what works? Chapstick. Heals it up fast. Yes I will be throwing the tube out after this cold has passed.

So, guess I'll do some stretching. I want to go to the gym but that would be stupid. Hard to lift when you can't breathe without blowing your nose every 15 minutes.

Take a break, you earned it!

[partsRheavy]

Pam, are you a member of or do you subscribe to Life Extension? There was an article in one of their issues a month or two ago that linked vitamin D to not only the usual bone health but also with immunity. It cited a study that linked colds and flu to low vit D levels. It was pretty interesting.

The magazine only costs $12/y, and the membership is $45/y - sometimes they offer better deals also.

Not science (more like bro-science) but it sorta makes sense because the seasonal peak of colds and flu is usually around March (Northern Hemisphere anyway), just when everybody has low vit D levels because they've been in the dark of winter, covered up with a thousand layers of heavy parkas....

I hope you get better soon!!

[freebirdmac]

Pam, are you a member of or do you subscribe to Life Extension? There was an article in one of their issues a month or two ago that linked vitamin D to not only the usual bone health but also with immunity. It cited a study that linked colds and flu to low vit D levels. It was pretty interesting.

The magazine only costs $12/y, and the membership is $45/y - sometimes they offer better deals also.

Not science (more like bro-science) but it sorta makes sense because the seasonal peak of colds and flu is usually around March (Northern Hemisphere anyway), just when everybody has low vit D levels because they've been in the dark of winter, covered up with a thousand layers of heavy parkas....

I hope you get better soon!!

Not a subscriber. I do know first hand that getting vitamin D levels up improves immunity, allergies, and psoriasis. I had gotten up into the 60's (from lower 20's) by taking 50,000IU once a week for 1.5 years. What my doc and I did not know was how quickly they would drop after going to 50,000IU once a month. Now we know. Plus the recommendations have changed from 60-80 to 80-100 due to very compelling studies. So I'll get retested in 3-4 months. See where I am at. I may have to do some sort of variable schedule, once a week for awhile, every other week for awhile, maybe some once a months... it'll take time for us to get enough data on my body to figure it out.

BTW, I do not get vit D anywhere except from the pills and the sun. Foods have very little (and most that do have sulfites) while fortified D in food = corn/sulfites.

[tifflex]

How are you feeling?

[freebirdmac]

I made it 4 hours at work and got too clogged up unmedicated to stay longer. So I came home, drugged up, and fell asleep for an hour.

It is getting better each day, just not by leaps and bounds. I'm still hopeful that I can get to the gym Thurs. We'll see. I'd at least like to do a light upper/lower workout before week's end.

[HeavyDutyGuy]

Hope your feeling better!

[bodyhard]

How is everything Pam?

[freebirdmac]

How is everything Pam?

Everything sucks! I was so clogged up this morning I had to drug up and stay home. Fortunately I can telecommute a few hours. Hit the drugs again a few hours later which knocked me out. Enough already!

[bodyhard]

Everything sucks! I was so clogged up this morning I had to drug up and stay home. Fortunately I can telecommute a few hours. Hit the drugs again a few hours later which knocked me out. Enough already!

Wow that sucks ass!

It should pass though.

[freebirdmac]

Wow that sucks ass!

It should pass though.

I know. I'm impatient. I hate being sick.

[bodyhard]

I know. I'm impatient. I hate being sick.


I know but fuck it when it happens it happens and you need to go with the flow.

Look for my progress pics this weekend, hope to see some improvements.

[Baldiewonkanobi]

Try sleeping upside down bat style.

Feel better......

Baldie

[bodyhard]

hmmm something is missing here......

[freebirdmac]

hmmm something is missing here......

???? workouts maybe?

I did better today. I made it through a day of work, after being an hour late. No meds. I was just sitting here thinking should I or shouldn't I? Ok, I'm still stuffy and still feel a bit fuzzy brained. Smart money says don't. What I think I will do is some things here at home. Pushups, pullups, chins, dips... bodyweight stuff. Maybe get on the elliptical. See just how much I really can do before I try to mess with some weights.

[bodyhard]

???? workouts maybe?

I did better today. I made it through a day of work, after being an hour late. No meds. I was just sitting here thinking should I or shouldn't I? Ok, I'm still stuffy and still feel a bit fuzzy brained. Smart money says don't. What I think I will do is some things here at home. Pushups, pullups, chins, dips... bodyweight stuff. Maybe get on the elliptical. See just how much I really can do before I try to mess with some weights.


No not a workout, just your cheerful self giving us an update on how you are feeling..

[freebirdmac]

No home workout. Went to Trader Joe's and stocked up on chicken, picked my daughter up from class, tanned, then came home and ate. I be tired. Maybe tomorrow. Definitely back in the gym Monday!!!

[bodyhard]

No home workout. Went to Trader Joe's and stocked up on chicken, picked my daughter up from class, tanned, then came home and ate. I be tired. Maybe tomorrow. Definitely back in the gym Monday!!!

Kool take the whole weekend off.

[HeavyDutyGuy]

Trader Joes rocks! I miss being able to go to one.

[freebirdmac]

Trader Joes rocks! I miss being able to go to one.

I swear I'd half-starve without it. Their regular brand chicken I tolerate quite well. Chicken in the grocery store/Costco... I react to.

McCann's Oatmeal, sunflower butter, quinoa, TJ's 73% dark chocolate bars, buffalo burgers.... good stuff for my picky body.

[HeavyDutyGuy]

I swear I'd half-starve without it. Their regular brand chicken I tolerate quite well. Chicken in the grocery store/Costco... I react to.

McCann's Oatmeal, sunflower butter, quinoa, TJ's 73% dark chocolate bars, buffalo burgers.... good stuff for my picky body.
Youre making me hungry now... oh wait was before.. make that starving.

[freebirdmac]

Youre making me hungry now... oh wait was before.. make that starving.

Yeah I dropped cals to lose the bulking belly pooch so I sympathize on the hunger. Fortunately I only have to deal with about 3 pounds :)

[freebirdmac]

Wow. That is the worse I have ever felt in the gym. Ever. Beings off meds and being able to put in a full day of work does not mean the body is mostly recovered.

Leg press
90x15
180x15
360x15

RDLs
115x15
135x10,8

Bent over rows
65x15
95x8x2

I stopped here. Although I felt I could breathe pretty good today it was clear during this workout that I still have a lot of crud. Way too much huffing and puffing. After RDLs my heart rate was taking much longer than normal to return to normal. Not worth it to try clean and press even with light weight.

I'm going to try to get on the elliptical this weekend. Maybe that help get more crud out.

Glad I went though! I'm a sick puppy :D

[tifflex]

Yeah I dropped cals to lose the bulking belly pooch so I sympathize on the hunger. Fortunately I only have to deal with about 3 pounds :)
Negged:mad::p!

[tifflex]

Wow. That is the worse I have ever felt in the gym. Ever. Beings off meds and being able to put in a full day of work does not mean the body is mostly recovered.

Leg press
90x15
180x15
360x15

RDLs
115x15
135x10,8

Bent over rows
65x15
95x8x2

I stopped here. Although I felt I could breathe pretty good today it was clear during this workout that I still have a lot of crud. Way too much huffing and puffing. After RDLs my heart rate was taking much longer than normal to return to normal. Not worth it to try clean and press even with light weight.

I'm going to try to get on the elliptical this weekend. Maybe that help get more crud out.

Glad I went though! I'm a sick puppy :D

The high reps didn't help the heart rate either:D. Good effort AND workout.

Enjoy your weekend.

[freebirdmac]

Negged:mad::p!

Hey, let's talk legs! I need, oh about 3" worth of muscle mass to match your gorgeous legs. Wanna trade?

[HeavyDutyGuy]

Lets see leg pics :).

[bodyhard]

How is your morning Pam? I am awake before 9:00 AM :eek: :eek:

[blu2xtreme]

How is your morning Pam? I am awake before 9:00 AM :eek: :eek:

I have to be honest I was shocked to see you posting this early :hypno:

[bodyhard]

I have to be honest I was shocked to see you posting this early :hypno:

lol yeah I sleep mad late, even my pup is getting used to the routine now :D

[freebirdmac]

Everything is a go! There's still some lingering congestion but it's better than it was Fri. I plan on hitting quads hard later on. Weights may be a tad lighter as they haven't been hit hard now in 2 freaking weeks! But I expect to be sore as hell tomorrow and Wed. :)

[gman]

How is your morning Pam? I am awake before 9:00 AM :eek: :eek:

WTF????? You feeling ok?

[gman]

Everything is a go! There's still some lingering congestion but it's better than it was Fri. I plan on hitting quads hard later on. Weights may be a tad lighter as they haven't been hit hard now in 2 freaking weeks! But I expect to be sore as hell tomorrow and Wed. :)

Hope the training is the best it's been in a while!

[bodyhard]

WTF????? You feeling ok?


LMAO!! I have no idea what happen I just popped out of bed :D

[freebirdmac]

Quads:

Leg press
180x15
270x15
360x10
450x8x2
(rom was a bit short those last two reps)

Hacks
sled x 10
90x8x3

Stationary lunges
bwx10
65x10x3

BodyMasters Squat mach (plate loaded)
90x15
140x10x3

I'm happy all things considered. Everything felt good. During lunges I could see where my hr wasn't returning to as low a bpm as usual. It was about 10bpm off. Still have some recovering to do.

Went into the "ab" room to stretch and do pushups. I was in a hurdle stretch when I got a horrible ab cramp. I swear those things are the worse! Felt like an alien was trying to pop out. I knew it'd return if I continued so I'll save the stretching and pushups for another time. Tummy is still sore.

[tifflex]

Quads:

Leg press
180x15
270x15
360x10
450x8x2
(rom was a bit short those last two reps)

Hacks
sled x 10
90x8x3

Stationary lunges
bwx10
65x10x3

BodyMasters Squat mach (plate loaded)
90x15
140x10x3

I'm happy all things considered. Everything felt good. During lunges I could see where my hr wasn't returning to as low a bpm as usual. It was about 10bpm off. Still have some recovering to do.

Went into the "ab" room to stretch and do pushups. I was in a hurdle stretch when I got a horrible ab cramp. I swear those things are the worse! Felt like an alien was trying to pop out. I knew it'd return if I continued so I'll save the stretching and pushups for another time. Tummy is still sore.
Good workout Pam; welcome back:).

[freebirdmac]

Good workout Pam; welcome back:).

I'll celebrate after maybe 6 weeks of good stuff :p

[freebirdmac]

Dang, not much soreness this morning. It could kick in a bit later, but I'm still surprised. :cool:

[tifflex]

Dang, not much soreness this morning. It could kick in a bit later, but I'm still surprised. :cool:

You're sick:yep:!

Have a great day!

[Baldiewonkanobi]

ENOUGH!!

Leg pics please ;)


Baldie

[gman]

Dang, not much soreness this morning. It could kick in a bit later, but I'm still surprised. :cool:

You spoke too soon maybe! Just wait til tomorrow!

[freebirdmac]

You're sick:yep:!

Have a great day!

Hehe. This just means some weights are going up next week. Maybe set increases as well :D


ENOUGH!!

Leg pics please ;)

Tiffany should post a quad shot. They give me inspiration!
(please, please :) )


Baldie


You spoke too soon maybe! Just wait til tomorrow!

Maybe, but I'm not so sure. I think going in Friday and doing a few light sets made a difference.

[gman]

You might be right on the soreness Pam, I rarely get DOMS any more and I do feel a little guilty because of it!

[bodyhard]

You might be right on the soreness Pam, I rarely get DOMS any more and I do feel a little guilty because of it!


When you stop getting doms up the fucking intensity, change your grip, do more reps, rest less, go heavier, go lighter, do giant sets, super sets etc etc.

Whatever you do don't go into the gym and just go through the motions that is the worst fucking thing you can do.

I see people in the gym that look the same year in and year out because of this.

[gman]

When you stop getting doms up the fucking intensity, change your grip, do more reps, rest less, go heavier, go lighter, do giant sets, super sets etc etc.

Whatever you do don't go into the gym and just go through the motions that is the worst fucking thing you can do.

I see people in the gym that look the same year in and year out because of this.

it's a myth John, you don't have to be sore to grow. It still bothers me though, and I work hard in the gym, seriously. I feel like you have to be in pain or it's not working!

[freebirdmac]

Back and traps

Back:

Pull ups
bw x10,8,6

Rack deads
115x10
135x10
155x8x3

BO rows
65x15
95x10
105x8x3

V-bar pull downs
40x15
75x10
85x8
95x6
(yeesh these were tough tonight)

Traps

Db shrugs
45x8x3
(traps were feeling fatigued)


Farmer's walk
70x16x3

[freebirdmac]

Shameless plug for a fundraiser :)

PAWS for a Cause (local SPCA) http://www.firstgiving.com/pam_jessica_phillips

My daughter and I participate annually on behalf of our animals. Four cats and a rabbit! Pine Meadows Veterinary Hospital is where my daughter works. She wants to be a licensed vet tech (nurse practitioner of the animal world).

[bodyhard]

it's a myth John, you don't have to be sore to grow. It still bothers me though, and I work hard in the gym, seriously. I feel like you have to be in pain or it's not working!


Dude I don't care who says it is a myth. Besides I rarely believe anything anyone says, I go by my own feel, if I do not feel some kind of DOM, something, I am upping my fucking intensity, changing my reps, grip set etc etc.

I guess thats what separate me from changing from month to month from the people who stay the same year in and year out.

Whatever works right?

[bodyhard]

Back and traps

Back:

Pull ups
bw x10,8,6

Rack deads
115x10
135x10
155x8x3

BO rows
65x15
95x10
105x8x3

V-bar pull downs
40x15
75x10
85x8
95x6
(yeesh these were tough tonight)

Traps

Db shrugs
45x8x3
(traps were feeling fatigued)


Farmer's walk
70x16x3


How are you liking the rackdeads?

[freebirdmac]

How are you liking the rackdeads?

I like them! I think it'd be a bit better if the bar were just a bit lower. The rails have it hit right at the soft spot of the knee. The next lowest setting would be too low though and bring in the glutes and hams.

I didn't push too hard this week. I'm trying to at least lift at previous weights. Next week I'm going to bring a bunch of weights up.

[bodyhard]

I like them! I think it'd be a bit better if the bar were just a bit lower. The rails have it hit right at the soft spot of the knee. The next lowest setting would be too low though and bring in the glutes and hams.

I didn't push too hard this week. I'm trying to at least lift at previous weights. Next week I'm going to bring a bunch of weights up.

That is why some people use a made box/platform to get the pins right where they want it.

[freebirdmac]

Shoulders and abs

Shoulders:

Clean and press
20x15
45x10
50x6,5,6
(Oooph these were tough tonight)

Giant set, front, side bent over raises
10x10x2/5x10,8/10x10x2

Face pulls
25x15
40x10
55x10
60x10

Abs:

Forearm supported raises ss w/pushups
20x3/15,15,12

Lying leg raises ss w/leg stretches
20x3

Cable crunches
90x15x3

[bodyhard]

Shoulders and abs

Shoulders:

Clean and press
20x15
45x10
50x6,5,6
(Oooph these were tough tonight)

Giant set, front, side bent over raises
10x10x2/5x10,8/10x10x2

Face pulls
25x15
40x10
55x10
60x10

Abs:

Forearm supported raises ss w/pushups
20x3/15,15,12

Lying leg raises ss w/leg stretches
20x3

Cable crunches
90x15x3


Nice!!

Thanks for the write up!

[freebirdmac]

Tough night. Had my last meal at 1:30. Had a sweet potato w/supps at 3, but didn't get to work out until 5 (daughter's fault) :hypno: My ass was dragging!

Hams and calves

Hams:

RDLs
115x12
145x10
155x8x6

Lying ham curls
35x15
55x10
65x6,5

GHR
6x3

Calves:

Standing
115x20
122.5x20
135x20

Seated
50x20
60x I don't remember

I had to come home and eat! Yeesh. But I got the first week back after illness in. Next week should be even better!

[freebirdmac]

Got my daughter back in the gym. Tonight she did bodypump while I did 25 mins on the stairmill. Tomorrow night we're doing yoga. Should feel good after a quad workout. I think. Wednesday she'll try a kettlebell class. One day maybe I can get her doing weights with me. Last time she tried it she wasn't all that enthused.

[freebirdmac]

Quads:

Leg press
180x10
270x10
360x10
410x8
450x6

Hacks
50x10
90x10
110x8x3

Stationary lunges
bw x 10
65 x 10
75 x10

Machine squats
140x15x3

Doing my first ever yoga class tonight with my daughter. It's 90 minutes long :hypno:

[freebirdmac]

We were 2 minutes late for yoga. The Do Not Open Door sign was up. Oh well.

[bodyhard]

We were 2 minutes late for yoga. The Do Not Open Door sign was up. Oh well.


So what happen you didn't get in? For 2 minutes? Damn

[tifflex]

We were 2 minutes late for yoga. The Do Not Open Door sign was up. Oh well.


Will you try again next week? I bought a yoga mat, but I've yet to take a class.

Leg workout looks solid. Do you work calves?

[freebirdmac]

So what happen you didn't get in? For 2 minutes? Damn

Nope. When the door closes that's it.


Will you try again next week? I bought a yoga mat, but I've yet to take a class.

Leg workout looks solid. Do you work calves?

Yep. We'll try again next week.

I do calves with hams on Fri.

[freebirdmac]

Back and traps

Back:

Pullups
bw x 10
10# x 6,5
(:hypno:)

Rack deads
(lowered rail. Not too low as thought. much better)
115x10
135x10
145x8
155x6
(I had no less than 3 guys come up to me during/after these to comment on the weight. I was so flustered at the attention I forgot to do bo rows next)

V-bar pull downs
55x10
75x10
85x8
95x6

BO rows
75x10
95x10
105x8x2

Traps:

Db shrugs
55x8x3

Farmer's walk
70x16x4

I walked out of the gym feeling like I had done something :D

[Bob45]

Hope all is going good for you. Looks like it is.

[freebirdmac]

Shoulders and abs

Shoulders:

Clean and press
20x10
45x10
55x6,4,6

Giant set front/side/bo raises
10x10x3/5x10x3/10x10x3

Face pulls
25x10
40x10
55x10
60x10x3

Abs:

Forearm supported raises ss w/pushups
20x3/15x3

Lying raises ss/leg stretching
20x3

Cable curls ss w/bench dips
90x20x3/20x3

[bodyhard]

Back and traps

Back:

Pullups
bw x 10
10# x 6,5
(:hypno:)

Rack deads
(lowered rail. Not too low as thought. much better)
115x10
135x10
145x8
155x6
(I had no less than 3 guys come up to me during/after these to comment on the weight. I was so flustered at the attention I forgot to do bo rows next)

V-bar pull downs
55x10
75x10
85x8
95x6

BO rows
75x10
95x10
105x8x2

Traps:

Db shrugs
55x8x3

Farmer's walk
70x16x4

I walked out of the gym feeling like I had done something :D


Shoulders and abs

Shoulders:

Clean and press
20x10
45x10
55x6,4,6

Giant set front/side/bo raises
10x10x3/5x10x3/10x10x3

Face pulls
25x10
40x10
55x10
60x10x3

Abs:

Forearm supported raises ss w/pushups
20x3/15x3

Lying raises ss/leg stretching
20x3

Cable curls ss w/bench dips
90x20x3/20x3

Ahhh it feels so good to come into a journal and actually see productive and consistent routines!

Way to go Pam!

[freebirdmac]

Ahhh it feels so good to come into a journal and actually see productive and consistent routines!

Way to go Pam!

Thanks John!

[freebirdmac]

Hams and calves

Hams:

RDLs
115x10
135x10
155x6
(felt the right side of my lower back cramp up on these. I think my back hadn't quite fully recovered from rack deads on Tues. Not a huge deal but it got my attention. I dropped GHR and standing calves for this reason. I did not want to turn this into something major. Got a pain patch on now. Should be fine in a day or two)

Lying curls
35x15
55x10
65x8
70x6

Calves:

Seated
50x20
60x20
70x20

Press
90x20
180x20
230x20

[bodyhard]

Take care of that back. Sucks when they are injured

[Baldiewonkanobi]

I am impressed with the scope of your exercises/lifts. One really stands out and that is the pull ups. Only one in 10,000 women can do one (1) pull up. WTGG.

Baldie

[freebirdmac]

I am impressed with the scope of your exercises/lifts. One really stands out and that is the pull ups. Only one in 10,000 women can do one (1) pull up. WTGG.

Baldie

Thanks Baldie!

[freebirdmac]

Wasn't expecting this. My right shoulder started bothering me last night. Now this shoulder has a long history of impingement syndrome but has not bothered me for 2 years. Why now? Maybe clean and press? Maybe I pushed the weight up too fast? I've also noted some new, never before had elbow pain as well and wondered if it was the clean and press.

It's not too bad. I'm familiar with the pain and know when to stop using that arm and let it recover. If it behaves as it has in the past it'll bother me with no improvement for most of the week. Then magically by next Mon the pain will be gone. In the meantime it's motrin and pain patches.

Workouts will be significantly impacted. I cannot raise my right arm very far. Actually it's pretty darn useless. I hope by the end of the week I can put together some sort of lower body workout. Kind of tough to load plates with one arm and impossible to use the right arm to grab handles to hold myself down (extensions).

My daughter and I were going to do yoga tonight. She'll do it alone. I know what'll happen if I try to keep my arm by my side and not use it. I'll fail. We're planning on taking the into to cycling class tomorrow night. I should be able to do that. Maybe also use my elliptical and the stairmill at the gym. I'm not going to worry about it too much.

[gman]

Shit Pam, I hope it heals up quick.

I have the elbow thing again, only this time in my right arm. No hope of doing back for a while, or biceps.

Do your best and work around it

[bodyhard]

That has to suck big fucking time Pam. But it is what it is right? You know what you need to do.

[Down4whatever]

Here's to a quick recovery, Pam....I had the same problem about a month ago. I'm feeling pretty strong now that I had the cortizone shot and rehab. I'm certain you know how to move forward--Legs, Legs, Legs

[freebirdmac]

By Monday evening my shoulder wasn't feeling too bad. Range of motion was pretty good. Then I went to bed. I really annoyed it. I'm a stomach sleeper and that is the worse position for shoulders. It was killing me all day Tues and my rom was very limited. I did go to the intro to spin class with my daughter. Not a bad class. I may do a cycling class when I can. My daughter wasn't thrilled and would be happier on her own.

I put on a pain patch and took some Motrin before bed last night. I placed some oversized pillows in strategic positions to stop me from turning over during the night. Huge difference this morning. Still hurts, but better rom.

If I had someone to load/unload the weights for me I could do some leg presses and hacks. I thought about getting my daughter to do this. Dunno. Our gym opened a smaller, xpress gym and I set her up there with a trainer. She has her first workout on Fri. I'd hate to mess her up by having her haul around a bunch of 45# plates.

I'll just keep twiddling my fingers and taping my foot impatiently.

[bodyhard]

By Monday evening my shoulder wasn't feeling too bad. Range of motion was pretty good. Then I went to bed. I really annoyed it. I'm a stomach sleeper and that is the worse position for shoulders. It was killing me all day Tues and my rom was very limited. I did go to the intro to spin class with my daughter. Not a bad class. I may do a cycling class when I can. My daughter wasn't thrilled and would be happier on her own.

I put on a pain patch and took some Motrin before bed last night. I placed some oversized pillows in strategic positions to stop me from turning over during the night. Huge difference this morning. Still hurts, but better rom.

If I had someone to load/unload the weights for me I could do some leg presses and hacks. I thought about getting my daughter to do this. Dunno. Our gym opened a smaller, xpress gym and I set her up there with a trainer. She has her first workout on Fri. I'd hate to mess her up by having her haul around a bunch of 45# plates.

I'll just keep twiddling my fingers and taping my foot impatiently.


Good morning Pam, just figured I say say hi, since I am fucking up before 9:00 AM!

[freebirdmac]

Good morning Pam, just figured I say say hi, since I am fucking up before 9:00 AM!

Ha! You'd better stop that before it becomes a habit :p

[bodyhard]

Ha! You'd better stop that before it becomes a habit :p

Oh no!!! :eek:

I can't have that :(, what is the saying if you do something 21 days straight it becomes a habit?

[freebirdmac]

Oh no!!! :eek:

I can't have that :(, what is the saying if you do something 21 days straight it becomes a habit?

You're screwed! :D

[gman]

I though John was always fucking up. When did he start only fucking up before 9 am?

[bodyhard]

I though John was always fucking up. When did he start only fucking up before 9 am?


What the fuck does that mean? I am curious as to what you mean by that, seriously.

Man forget it I think I got it....

[freebirdmac]

Ice is my friend. That is all :)

[bodyhard]

Ice is my friend. That is all :)

RR is as well ;)

[freebirdmac]

I have no shoulder pain this morning! Yay!

[blu2xtreme]

I have no shoulder pain this morning! Yay!

Great news :)

My shoulder is painful every morning ...sleeping odd I guess :dunno:

[gman]

Happy to hear you're pain free, Pam

[Mac]

I have no shoulder pain this morning! Yay!

It's a great day!

:yep:

[bodyhard]

I have no shoulder pain this morning! Yay!


:jump::jump::jump:

[blu2xtreme]

Hey Pam since your shoulder is doing better ...I hope we can get a workout in - it's the week after next.
Promise not to hurt me :D

[freebirdmac]

Hey Pam since your shoulder is doing better ...I hope we can get a workout in - it's the week after next.
Promise not to hurt me :D

Bwahahaha!!! :D

[blu2xtreme]

Bwahahaha!!! :D

That is what I was afraid of :hypno:

[freebirdmac]

My gym has opened a smaller, xpress gym down the road from the big gym. My daughter met with the trainer there a couple of times. I was hoping that being at a different gym than mom and having a workout geared toward her would get her moving. The jury is still out. She's thinking. Of course the more I push the more she pushes back so I can't say much.

Anyway the trainer there is the one who helped me learn a new exercise and checked my bench form a ways back. When I picked my daughter up from her workout on Fri I talked to him a bit about what I'm doing. I'm going to meet with him Monday. See what he has to say and what he comes up with. There are some advantages to dealing with a trainer in person although I should still be working out at the big gym.

He's also hot! :p

[bodyhard]

Happy Mom day Pam! Hope you have a wonderful day

[tifflex]

Hi Pam:).

[freebirdmac]

Happy Mom day Pam! Hope you have a wonderful day

Thanks John!


Hi Pam:).

Hi Tiff!

[freebirdmac]

So I met with the trainer at the express gym. Boy will this be different. It has all new machines and free weights. No barbells. Some of the machines are plate loaded, most are the other kind. What will be nice for my upper body is the smoothness and body positioning on some of the machines. The shoulder press has a foot rest that you can use to assist the weight up. That gets me out of that below parallel area. The leg extension and leg curl machines are much better as well.

I'm going to work with this trainer for awhile and see how it goes. He didn't nail down a routine or split as he wants to work with me first and see what I can do and learn exactly what my injuries are. For some workouts we may need to go to the big gym. We're just going to feel things out. It did sound like he'd have me doing more frequent periodization. He has his own recurring injury/problem areas so there's experience in working around them or avoiding more problems.

We'll start Wed and go 3 days this week. After that it'll be a mon/tue/thur/fri deal.

[blu2xtreme]

Good luck with the new training
Changing things up might be just what you need...especially since he's hot:hypno:

[bodyhard]

So I met with the trainer at the express gym. Boy will this be different. It has all new machines and free weights. No barbells. Some of the machines are plate loaded, most are the other kind. What will be nice for my upper body is the smoothness and body positioning on some of the machines. The shoulder press has a foot rest that you can use to assist the weight up. That gets me out of that below parallel area. The leg extension and leg curl machines are much better as well.

I'm going to work with this trainer for awhile and see how it goes. He didn't nail down a routine or split as he wants to work with me first and see what I can do and learn exactly what my injuries are. For some workouts we may need to go to the big gym. We're just going to feel things out. It did sound like he'd have me doing more frequent periodization. He has his own recurring injury/problem areas so there's experience in working around them or avoiding more problems.

We'll start Wed and go 3 days this week. After that it'll be a mon/tue/thur/fri deal.


He took on a trooper Pam, give em hell!

[freebirdmac]

The latest injury saga...

My shoulder is good. My shoulder blade area is good. Sign, now I have some sort of glute issue. Piriformis maybe?? My lower back started hurting Sat while my daughter and I were out running errands. I figured it was due to walking on hard floors for hours. When we came home I stupidly tried to lift my daughter up to reach something neither of us could reach. Ouch. It wasn't until today that I realized it wasn't my lower back but something deep in my right glute. No stretches touches it. Heat works better than ice. Sitting is fine, walking is fine, bending over or getting up/down from seated hurts. Maybe a nerve since stretching doesn't impact it?

In spite of this I worked out with the trainer at the smaller gym.

Machine flat press
Incline db press
flyes

Machine preacher curls
Superset 3 types of concentration curls

One set of machine ab crunches

I could really tell that I haven't worked biceps directly or chest in months. I was weak as a kitten. Trainer is keeping an eye on my shoulder blade problem to see if he can help pinpoint what's going on.

I think I'm going to get a foam roller as well as this book http://search.barnesandnoble.com/Trigger-Point-Therapy-Workbook-2d/Clair-Davies/e/9781572243750/?itm=1&USRI=Trigger+Point+Therapy+Workbook+2d

[freebirdmac]

Oops. Forgot db pullovers after flyes.

[Sledge]

where on the glute is the pain? towards the inner glute or the outer glute or smack bang in the middle of the glute (took me a sec to figure out how to word that)


Place obligatory request for pics here.

[Sledge]

Also how would you describe the glute pain.

[freebirdmac]

I feel it at the top center of the glute. I have to push pretty hard to get to it. But when I do the pain to my back subsides.

[gman]

SI joint

[freebirdmac]

Oh, the pain feels like a strain. It can catch me off guard putting weight on that leg when stepping up or when I bend forward.

[freebirdmac]

SI joint

No, it definitely originates deep in the glute. My back is fine.

[Sledge]

Without being able to poke around on your butt it's hard to tell. I'd guess a strained Piriformis or even Glute min with referred pain to your back, but I hate trying to guess these things online especially anything around that area.
Lower back/hip area sheesh what a mine field.. Any change in gait, radiation of pain down legs or anything else?
If you’re not opposed to taking such things 400mg Ibuprofen every 6 hours with food and 500-1000mg paracetamol will help with discomfort and inflammation. If it gets worse at all or isn't improving after a week or so give a sports doc a try.
If your leg falls off I’ll remove this post and deny I said anything.

[freebirdmac]

Without being able to poke around on your butt it's hard to tell. I'd guess a strained Piriformis or even Glute min with referred pain to your back, but I hate trying to guess these things online especially anything around that area.
Lower back/hip area sheesh what a mine field.. Any change in gait, radiation of pain down legs or anything else?
If you’re not opposed to taking such things 400mg Ibuprofen every 6 hours with food and 500-1000mg paracetamol will help with discomfort and inflammation. If it gets worse at all or isn't improving after a week or so give a sports doc a try.
If your leg falls off I’ll remove this post and deny I said anything.

I can walk just fine. I'm thinking glute min. I don't really have pain down the leg. It stays in the glute with some radiating to the lower back. I used a tennis ball between a wall and the glute to try some brief self massage. I didn't want to stay on it too long. I'll keep doing that with heat and Motrin.

[bodyhard]

Wow Pam hope you are feeling better soon :(

[freebirdmac]

Wow Pam hope you are feeling better soon :(

I know. It sounds like I'm falling apart at the seams :( Get one part better and then another goes to pieces. Yeesh. Maybe this change to the smaller gym will help get me back on track.

[freebirdmac]

Pullups
40xbw x how ever many sets it took :)
(had to do about 14 neutral grip pullups to get through it. Trainer gave me a slight boost on about 6 of them)

Machine, seated, one arm rows
Db bent over row, one arm

Tri extensions
db skull crushers
rope pull down
one arm cable pull downs

Yikes my chest is sore :) Made everything difficult today. Pullups were a trip.

Hip/glute is a tad better. More heat, motrin, and tennis ball action tonight.

[freebirdmac]

Leg press
extensions
ham curls
standing calves

I felt my back on extensions as sets/reps went on. I know it was coming from the glute. However my rom today is better than yesterday. Heat, motrin, and a tennis ball :)

[bodyhard]

Pam, keep it up, there is no stopping in you!

[tifflex]

Leg press
extensions
ham curls
standing calves

I felt my back on extensions as sets/reps went on. I know it was coming from the glute. However my rom today is better than yesterday. Heat, motrin, and a tennis ball :)
I'm glad ROM was better! You're a fighter:yep:.

[freebirdmac]

Yeesh I am paying for not having done chest in awhile. I'm still really sore 3 days later! My chest has never been this sore. Glute issue is still improving. I hope I can do RDLs on Monday.

[bodyhard]

Slow and stead Pam slow and steady.

[blu2xtreme]

Hey Pam
Mike will get with you about meeting for a workout ...
hope it works out looking forward to meeting you :)

[freebirdmac]

Hey Pam
Mike will get with you about meeting for a workout ...
hope it works out looking forward to meeting you :)

Just let me know!

[freebirdmac]

Leg press
Bulgarian squat (db)
Extensions
Ham curls
Tried db RDLs but glute issue still exists
Standing calves

Glute issue is better but still holds me back. Sigh. Hopefully in another week.

[freebirdmac]

Machine chest press, flat x5
Db incline press x3
Db flyes x3
Db pullovers x3

Machine 1-arm preacher curls x3
Machine hammer curls x3
SS 3 types of concentration curls 3x12,15,20 (lower weight for each type)

[bodyhard]

Glad you are at it again!

[freebirdmac]

Glad you are at it again!

Me too! The equipment here is all new hoist equipment. Very smooth movements. Interesting rocking movements on some. Anyway they might give my (lately) injury prone body a break while still allowing me to push some weight.

I was noticing tonight that my adductors are starting to show soreness. Bulgarian squats. That would explain why I couldn't do the weight and reps the trainer asked of me. But I don't feel like I'm close to a pulled muscle like I did with squats. If I can strengthen them this way that'd be great!

[bodyhard]

Me too! The equipment here is all new hoist equipment. Very smooth movements. Interesting rocking movements on some. Anyway they might give my (lately) injury prone body a break while still allowing me to push some weight.

I was noticing tonight that my adductors are starting to show soreness. Bulgarian squats. That would explain why I couldn't do the weight and reps the trainer asked of me. But I don't feel like I'm close to a pulled muscle like I did with squats. If I can strengthen them this way that'd be great!


That would definitely be great Pam!!!!

[freebirdmac]

50 pullups/neutral grip chins combined
pulldowns 2x10
one-arm machine rows 3x10
straight arm pull downs 3x10
one arm db rows alternating wrist position x20

Had to leave before triceps. Will pick up later.

[freebirdmac]

Light leg day

Press 3x30
Extensions 3x30
Curls 3x30
Straight leg deads x30,20,15
Calves 3x40

Straight leg deads are a back exercise for me. Going back to RDLs.

[tifflex]

50 pullups is bad@$$:).

[freebirdmac]

50 pullups is bad@$$:).

It would be if they were all wide grip and continuous :eek:
The deal is to do 50, no matter how many sets it takes and I can use a narrower, neutral grip to help. Towards the end I can barely do 1 wide grip pullup. To get to 50 the trainer assisted me to get the last few neutral grip pullups.

And he calls this a warmup for back day :D

It just occurred to me, he went from 40 last week to 50 this week. I wonder just how high this number will go????

[bodyhard]

It would be if they were all wide grip and continuous :eek:
The deal is to do 50, no matter how many sets it takes and I can use a narrower, neutral grip to help. Towards the end I can barely do 1 wide grip pullup. To get to 50 the trainer assisted me to get the last few neutral grip pullups.

And he calls this a warmup for back day :D

It just occurred to me, he went from 40 last week to 50 this week. I wonder just how high this number will go????


50 is still bad ass no matter how you get them!

[freebirdmac]

Machine shoulder press 3x10
Front raises, lying face down on incline 3x10
Front cable raises 3x10
Cable, across body, horizontal pulls (dunno what these are called) 3x10
Side raises 3x10
Upright rows 3x10
Db shrugs 3x20

Picked up tris as didn't do them Wed

Extensions 3x10
Skull crushers 3x10
Overhead rope 3x10
rope pushdowns 3x20

I have some lingering hip pain and one spot on the chest causing some annoying shoulder pain but other than that I'm starting to feel really good again. I'm using the tennis ball in the sock trick to get brief deep tissue massage on those two areas several times a day. It works! I highly recommend it.

[freebirdmac]

Forgot reverse pulldowns

[bodyhard]

Pam how are you liking all the isolation movements?

[freebirdmac]

Pam how are you liking all the isolation movements?

I like them. For whatever reason they agree with my body. I'm not used to doing quite so many per body part and the trainer's rep scheme is different. We'll see. He has an awesome physique so we'll see how my body responds.

My hammies have been sore since Thursday's high rep day. I sure hope the soreness is gone by tomorrow's heavy leg day.

[bodyhard]

How are we feeling today Pam? My fucking hand is hurting like a mother-fucker!

[freebirdmac]

How are we feeling today Pam? My fucking hand is hurting like a mother-fucker!

Hams are still a bit sore, but not bad, hip is better every week but still a presence, and I've got this pain in the front of my left shoulder (may be coming from my neck). So every thing's good :D I actually do feel pretty good. Annoying body aches and all.

What did you do to your hand? Are your shoulders better?

[bodyhard]

Hams are still a bit sore, but not bad, hip is better every week but still a presence, and I've got this pain in the front of my left shoulder (may be coming from my neck). So every thing's good :D I actually do feel pretty good. Annoying body aches and all.

What did you do to your hand? Are your shoulders better?


Damn Pam, I can just imagine how much you would be killing it if you were 100% pain free.....

I punch this guy in the mouth over the weekend, wind up hitting him wrong and I got a gash on my knuckles and my wrist is fucked up. You know the supermarket BS.

[freebirdmac]

Damn Pam, I can just imagine how much you would be killing it if you were 100% pain free.....

I punch this guy in the mouth over the weekend, wind up hitting him wrong and I got a gash on my knuckles and my wrist is fucked up. You know the supermarket BS.

Oh yeah! I read that! Good for you. Even though Patty was mad. I would have wanted to do the same.

[freebirdmac]

Leg press 10x6
Smith squats 10x5
Extensions 10x3
Ham curls 3x10
SLD 10x2 (stopped w/that damn hip pain)
Calves 3x20
Leg raises 75
Hip raises 50
Machine crunches 30

Next week I'll go heavier on press, curls, and calves. SLDs will have to wait for my hip to improve. Smith squats and bulgarian squats will be held back by my adductors.

There was a group doing free massages there tonight. I took full advantage. It about killed me for awhile. I asked the girl if she did deep tissue massages (yes) and worked on glutes (yes). So I'm going to make an appointment. She already made my left shoulder feel better.

[bodyhard]

Leg press 10x6
Smith squats 10x5
Extensions 10x3
Ham curls 3x10
SLD 10x2 (stopped w/that damn hip pain)
Calves 3x20
Leg raises 75
Hip raises 50
Machine crunches 30

Next week I'll go heavier on press, curls, and calves. SLDs will have to wait for my hip to improve. Smith squats and bulgarian squats will be held back by my adductors.

There was a group doing free massages there tonight. I took full advantage. It about killed me for awhile. I asked the girl if she did deep tissue massages (yes) and worked on glutes (yes). So I'm going to make an appointment. She already made my left shoulder feel better.

Deep massages feel great!

[freebirdmac]

Deep massages feel great!

I've got an appointment Fri morning :)

My hip/glute was no fun last night and is a bit worse for the wear today. I'd sure like to know how I pissed it off :mad:

[gman]

I need one of those deep tissue massages over my entire being. My lower back is always hurting these days.

[bodyhard]

I need one of those deep tissue massages over my entire being. My lower back is always hurting these days.


Mike that is expected when you start fucking like a rabbit :yep::yep:

Especially when you haven't done it in a while :eek: :D

[gman]

Mike that is expected when you start fucking like a rabbit :yep::yep:

Especially when you haven't done it in a while :eek: :D

I guess the only therapy for it is to keep doing it until you get used to it?

[freebirdmac]

Mike that is expected when you start fucking like a rabbit :yep::yep:

Especially when you haven't done it in a while :eek: :D

Hey!! Don't dirty up my journal!!

[gman]

Hey!! Don't dirty up my journal!!

He started it!:dunno:

[bodyhard]

Hey!! Don't dirty up my journal!!


My bad Pam :(