Freebird's Lean Bulk

[bodyhard]

He started it!:dunno:


We better play nice before Pam kicks both our asses :eek:

[freebirdmac]

We better play nice before Pam kicks both our asses :eek:

Damn right!

:D

[gman]

We better play nice before Pam kicks both our asses :eek:

no doubt she could do it, too.

[axioma]

See? This is what I am talking about! Stopped in to check the training...had to get through the rabbit humping seque before I got to THE TRAINING! Nice workout, ready to see some updated photos. Keep it up.

[axioma]

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.

good for you...I need to find someone who can work on me...I have the deep tissue massage business in this area sewed up, but can't find anyone to work on me. I will have to drive 40 miles! Ask about ART, active release technique, really combines massage in an active stretch to release deep fascia without the pressure. Awesome stuff, I can't afford the tuition right now!

[freebirdmac]

Chest machine 10x6
Incline DB press 10x3
Incline flyes 10x3
Chest machine (different one) drop sets 10x3x3

Preacher curl machine 10x3
Hammer curl machine 10x3
Superset 3 different concentration curls 12/15/20 x 2

Body is aching but it feels good :)

I'll do updated picts at the end of June. Given all of the injuries since Jan I don't expect much.

[blu2xtreme]

Sorry the boys were bad on your journal ...glad I was working so I didn't get in trouble too :D

Missed not working out with you :(
Hopefully next time !

[freebirdmac]

Sorry the boys were bad on your journal ...glad I was working so I didn't get in trouble too :D

Missed not working out with you :(
Hopefully next time !

Yeah, maybe next time. I've been really busy lately and this 5-day split takes up chore/errand time.

[bodyhard]

GM Pam, how is your day today, I am feeling like a million bucks! Have not said one curse word today at all, well on the forums yes, but not outloud :D :D

And I also woke up at my regular time:yep:

[freebirdmac]

GM Pam, how is your day today, I am feeling like a million bucks! Have not said one curse word today at all, well on the forums yes, but not outloud :D :D

And I also woke up at my regular time:yep:

Wut? Not out loud? You turning over a new leaf? :)

My left shoulder is annoying. The pain is in the front of the shoulder and initially I thought it was being referred from the chest. Now I think it's the neck. Maybe it's the whole area. Working on loosening it up for back tonight. Pull ups are going to be a bitch!

I may need a towel to bite down on for this massage on Friday.

Otherwise, hip is still a pain but I do feel good. My chest and arms are starting to fill out again.

[bodyhard]

Wut? Not out loud? You turning over a new leaf? :)

My left shoulder is annoying. The pain is in the front of the shoulder and initially I thought it was being referred from the chest. Now I think it's the neck. Maybe it's the whole area. Working on loosening it up for back tonight. Pull ups are going to be a bitch!

I may need a towel to bite down on for this massage on Friday.

Otherwise, hip is still a pain but I do feel good. My chest and arms are starting to fill out again.

How much is she charging? I would love to find one here in the Bronx.

[freebirdmac]

How much is she charging? I would love to find one here in the Bronx.

Deep tissue massage is $65 for an hour, $85 for 90 minutes.

Try a tennis ball in a sock self massage. You don't stay on the trigger areas long, maybe a dozen short strokes. But you can do it several times a day. It does help.

[freebirdmac]

Pull ups bw x52 (combo wide and neutral grip)
Machine seated 1-arm rows 10x6
One arm db rows, alternating hand position 20x3
Straight arm pull downs 10x3

Tri extensions 10x3
Db skull crushers 10x3
Bench dips 20, 24, 22
Kickbacks 10x3

[Baldiewonkanobi]

Owe you one big :hmn:


Baldie

[freebirdmac]

Light leg day:

Press 30x4
Extensions 30x3
Curls 30x3
Calves 40x3

Massage in the morning :)

[freebirdmac]

Shoulder machine 10x3
Shoulder press 10x3
Front raises 10x3
Side raises 10x3
Cable across body 10x3
Upright rows 10x3
Shrugs 20x3

Massage went well this am, although I felt like doing nothing afterwards. She found a few spots I didn't even know were sore. She worked my glute and boy has it been sore ever since. We'll see how it feels tomorrow. I plan on getting another one in a couple of weeks.

Trainer has also suggested his chiropractor. Free consult so maybe...

[tifflex]

Happy Memorial Day:). How are you this fine day?

[freebirdmac]

Happy Memorial Day:). How are you this fine day?

Just fine Tiff!

[freebirdmac]

Legs:

Smith squats 10x5
Presses 10x6
Extensions 15x3
Curls 10x5
Standing calves 20x4

Hip feels pretty good today. Only slight pain. I am hopefully crossing fingers that in a couple of weeks I can do deads again.

[bodyhard]

Damn hardcore even training on a holiday...:D

[freebirdmac]

Chest machine, up 20 pounds, 90x5x6
Incline db press, upped weight by 5 then 10, 25x10,30 x7, 35x10
Incline flyes, upped weight by 5, 20x8x3
Chest machine (different not plate loaded) drop sets x10 x3

Preacher curl, one-arm, plate loaded, 50x10x3
Superset 3 types of concentration curls, upped weight, 20/12.5/7.5 x 10/15/20 x2

Finally starting to feel good again!!! Hip has just a slight ache. Front of right shoulder gets iffy but didn't hold me up tonight. Was it the massage? Time?

[freebirdmac]

Pullups 50x bw x how ever many sets it takes (combo of wide grip and neutral grip)
Seated one-arm row (machine) 90x10x6
Seated one-arm row (elbows held high, palms down) no added weight x20 x2
Straight arm pull downs x10x3

Standing db extension 30x10x3
DB skull crushers 12.5x10x3
One arm kickbacks on incline 7.5x10x3
Rope pulls 20x20x3

[axioma]

Good posts. 90 on one arms is impressive.

[freebirdmac]

Light leg day

Presses 30x4
Extensions 30x3
Curls 30x4
Standing calves 40x3

Ok, so my hip has been feeling pretty good this week so I *had* to try db RDL's. Started with 30# x10. Felt good, no pain. Tried 35#x10. No pain. So I looked at the 40's and went and picked up the 50's. Did 50#x10x2. No pain!!!! Yeehaww!! That made my freaking day! It's light as 115# was my bb warmup and my working weight was 155#, but it's a start. I'll take it slow since it's been at least a month since I've done bb RDLs. Plus db RDL's is different. At any rate I'm :D

Shoulder blade area is fine. Front of left shoulder is sore but ok. I'll definitely work in another massage next week.

[bodyhard]

Pullups 50x bw x how ever many sets it takes (combo of wide grip and neutral grip)
Seated one-arm row (machine) 90x10x6
Seated one-arm row (elbows held high, palms down) no added weight x20 x2
Straight arm pull downs x10x3

Standing db extension 30x10x3
DB skull crushers 12.5x10x3
One arm kickbacks on incline 7.5x10x3
Rope pulls 20x20x3


Light leg day

Presses 30x4
Extensions 30x3
Curls 30x4
Standing calves 40x3

Ok, so my hip has been feeling pretty good this week so I *had* to try db RDL's. Started with 30# x10. Felt good, no pain. Tried 35#x10. No pain. So I looked at the 40's and went and picked up the 50's. Did 50#x10x2. No pain!!!! Yeehaww!! That made my freaking day! It's light as 115# was my bb warmup and my working weight was 155#, but it's a start. I'll take it slow since it's been at least a month since I've done bb RDLs. Plus db RDL's is different. At any rate I'm :D

Shoulder blade area is fine. Front of left shoulder is sore but ok. I'll definitely work in another massage next week.


Looks like things are coming together!

[freebirdmac]

Shoulder machine 70x10, 80x10x2, 80x8
DB press 20x10, 25x10x2
Front raises 12.5x10x3
Side raises 10x10,8,8
Cable across body 10x10x3
Smith upright rows pwo 10x10x3
Shrugs 25x20x3
Leg raises 20x3
Hypers (moving to back day) 10x3
Obliques 10x3
Crunches 150 (multiple sets of 20 or 25)

Strength is slowly coming back. More importantly I actually feel good! There's still some annoying left shoulder pain but it's getting better! I made a very good decision moving to this smaller express gym and working on these new machines with this trainer.

[bodyhard]

Good to hear Pam, like I always say, this is not a race, consistency is key. Quality over Quantity.

[freebirdmac]

Good to hear Pam, like I always say, this is not a race, consistency is key. Quality over Quantity.

I'm sure you can understand what a relief it is to mostly feel just general soreness and not the Oh shit, what have I done now pains. I guess I was a train wreck in progress when I started your routine :emb: I feel so much happier too. I didn't realize how everything was bringing me down.

[bodyhard]

I'm sure you can understand what a relief it is to mostly feel just general soreness and not the Oh shit, what have I done now pains. I guess I was a train wreck in progress when I started your routine :emb: I feel so much happier too. I didn't realize how everything was bringing me down.

It will only get better from here. I know what it is like to train around pain, but once you train pain free, look out!

[Baldiewonkanobi]

Perhaps BH will show you how to do that bicep pose. Ya know its been a while since we have seen pics...or have I missed them? And thanx for your thoughts for Randee.


Baldie

[freebirdmac]

Perhaps BH will show you how to do that bicep pose. Ya know its been a while since we have seen pics...or have I missed them? And thanx for your thoughts for Randee.


Baldie

I'll do some picts at the end of the month. I think I'm puffing out and regaining what I've lost over the past couple of months. I don't expect much if any growth.

[gman]

Happy to hear that you are healing up Pam. Just having that tendinitis in my elbow was bad so I can't imagine what you felt like.

[freebirdmac]

Smith squats 90x10x4, 140x10 (trainer pushed me to significantly up the weight on last set. I was being very cautious due to my adductors)

Press 10x3, 15x3 (changing rep scheme w/o changing weight)
Extensions 10x4
Curls 10x5
DB RDL's 50x10, 60x10,8,8 (no pain!!)
Standing calves 20x4

Right shoulder was brutal this am. I must have slept on it just right. Stretching, tennis ball, and motrin did the trick.

[bodyhard]

Smith squats 90x10x4, 140x10 (trainer pushed me to significantly up the weight on last set. I was being very cautious due to my adductors)

Press 10x3, 15x3 (changing rep scheme w/o changing weight)
Extensions 10x4
Curls 10x5
DB RDL's 50x10, 60x10,8,8 (no pain!!)
Standing calves 20x4

Right shoulder was brutal this am. I must have slept on it just right. Stretching, tennis ball, and motrin did the trick.

LOL on your ticks!

[freebirdmac]

LOL on your ticks!

Heh, I had to go to 4 places last night to buy Motrin! It would seem that grocery stores, Target, and drug stores now only carry the generic. Which would be ok if it weren't for the inert ingredients and my food issues. I know exactly how much Motrin I can take and how often. Generics would be a crapshoot. I was getting really pissed as I drove around town last night :mad:

I ended up at BJ's and got a huge bottle. Bought a lottery ticket on the way out and found that someone had left a $1 credit in the machine. So I got two lottery tickets. Maybe I'll get something good out of this :p

[freebirdmac]

Back and tri's

Pullups bwx50 (all but 9 were wide grip)
Seated 1-arm rows, machine 90x10x6
Incline db rows, alternating wrist position 30x20x3
One arm pulldown 10x3

Standing db extension 30x10x3
Skull crushers, db (dang these are harder than bb) 12.5x10,7,7
Bench dips 30,20,20

[bodyhard]

Back and tri's

Pullups bwx50 (all but 9 were wide grip)
Seated 1-arm rows, machine 90x10x6
Incline db rows, alternating wrist position 30x20x3
One arm pulldown 10x3

Standing db extension 30x10x3
Skull crushers, db (dang these are harder than bb) 12.5x10,7,7
Bench dips 30,20,20


How are you feeling Pam? Liking the new routine?

[freebirdmac]

How are you feeling Pam? Liking the new routine?

Right shoulder and neck are a bit of a problem. I'm doing more stretching than I ever have! I also scheduled another massage for Friday evening :D

Overall I'm liking the routine. The trainer operates on the fly so sets/reps/exercises can change without notice. He's still learning about me. The machines are allowing me to work through my issues. I've also wondered if I am one of those people who's lower body would respond better to higher reps and more volume. I'll find out. It's always interesting and educational to train a different way and see what happens.

This smaller gym is not geared toward muscleheads :p Db's only go up to 65# which will be problematic for me on RDLs (no bb's) and is already a problem for my trainer. Fortunately for him he's already as big as he wants to be and can grow his upper body like a freaking weed. I'm waiting for him to buy us a v-bar as this gym hasn't done so yet. At least at this gym there's virtually no waiting for equipment.

[freebirdmac]

Yikes, I could tell I did back/tris last night. Next week should be back to doing chest first.

Chest/bi's

Machine press (moved seat up, should have dropped weight a bit) 90x10,5,7,7,7,7

DB press (had to drop weight, my chest was already toast) 30x7,8,10
DB flyes 15x10x3
Secondary machine, drop sets 10x3x3

Machine preacher curls 10x3
Machine hammer curls 10x3
Superset 3 types of concentration curls x10 x15 x20 2 sets

[Baldiewonkanobi]

Your thread visits have been appreciated...:hmn:



Baldie

[freebirdmac]

Light leg day

Press 30x4
Extensions 30x3
Curls 30x4
DB RDLs 30#x15x3 (taking it easy on high reps on these)
Standing calf raises 40x3

Feeling pretty good today. Just a few shoulder twinges and soreness. Massage tomorrow night after shoulders and traps!

[freebirdmac]

Shoulder press machine 80x10x3
DB press 25x10, 30x10x2
DB front raises 12.5x10x3
DB side raises 10x10x3
Cable across body 10x10x3

Upright rows (Smith) 10x10x3
DB shrugs 30x20x3

Leg raises 20x3
Obliques 20x3
Crunches 150 total

Ahhh, another massage. Different girl this time and definitely deeper. Lots of ouches. She climbed on the table to hit my glutes. I had no idea there were sore spots on my good side. My muscles were spasming so much she laughed and said it was like trying to grab a wild animal. And that I really needed more work. Feeling great right now. I bet I'll be sore over the weekend though.

[GirlyMuscle]

I love those kinds of massages!

[bodyhard]

How are you Pam?

[freebirdmac]

Ok I suppose. My neck is really giving me some problems today. My hip has made it's presence know a couple of times too. I wonder if it's doms from the intense massage??? At any rate, it's heavy legs tonight. No matter what :)

[bodyhard]

Ok I suppose. My neck is really giving me some problems today. My hip has made it's presence know a couple of times too. I wonder if it's doms from the intense massage??? At any rate, it's heavy legs tonight. No matter what :)

That is what I am talking about!

[freebirdmac]

Workout actually made me feel better :)

Heavy leg day

Smith squats 140x10x5
Presses 10x6
Extensions 10x4
Curls 10x6
DB RDLs 60x10,8,8
Standing calves 20x4

[tifflex]

Workout actually made me feel better :)

Heavy leg day

Smith squats 140x10x5
Presses 10x6
Extensions 10x4
Curls 10x6
DB RDLs 60x10,8,8
Standing calves 20x4
I love, love your tenacity!

Leg day looks great:).

I hope all is well!

[freebirdmac]

I love, love your tenacity!

Leg day looks great:).

I hope all is well!

Thanks girl! :p

Trainer told me today that we'd change things up next week. Heavier weights and lower reps. I need to get some lunges in there on leg day.

[freebirdmac]

Chest machine, 90x10x3
Incline db press, 35x10,8,8
Incline flyes, 20x10x3
Chest machine (different not plate loaded) drop sets x10 x3

Preacher curl machine, one-arm, plate loaded, 60x10x3
Hammer curls, machine, 10x10x3
Superset 3 types of concentration curls, upped weight, 20/12.5/7.5 x 10/15/20 x2

[freebirdmac]

Oh forgot... trainer looked me over tonight and said he could tell I have problems on the left side. I knew from picts that my left shoulder droops (but not obvious when I look in the mirror). Nope, that wasn't it. He said I was smaller on that side :(

[tifflex]

Oh forgot... trainer looked me over tonight and said he could tell I have problems on the left side. I knew from picts that my left shoulder droops (but not obvious when I look in the mirror). Nope, that wasn't it. He said I was smaller on that side :(
Yikes, this is not what wanted to hear. How will you address the problem?

[freebirdmac]

Yikes, this is not what wanted to hear. How will you address the problem?

Hopefully it's in the process of self correcting. My shoulder area is doing much better. I think it started way back in October with pain next to the shoulder blade. Then progressed to the front of the shoulder. I'm getting massages every other week and using the tennis ball to work things out almost daily.

I can't see a difference in the mirror. I'll take picts at the end of the month. Maybe see something there.

Otherwise he's also commented that I look bigger than I did when I started with him. I'm guessing I'm back to where I was at the first of the year when my litany of injuries started.

[tifflex]

Hopefully it's in the process of self correcting. My shoulder area is doing much better. I think it started way back in October with pain next to the shoulder blade. Then progressed to the front of the shoulder. I'm getting massages every other week and using the tennis ball to work things out almost daily.

I can't see a difference in the mirror. I'll take picts at the end of the month. Maybe see something there.

Otherwise he's also commented that I look bigger than I did when I started with him. I'm guessing I'm back to where I was at the first of the year when my litany of injuries started.
I think picts will be helpful. It sounds like you're doing what it takes to correct the issue.

Congrats on looking bigger:yep:!

[freebirdmac]

Pullups bwx52 (all wide grip) plus 6 close grip to finish
Machine one-arm rows 90x10x4
Machine one-arm rows ss w/ two arm row dropset 90x10x2/50x8x2/no weight x12x2
DB incline rows alternating wrist position 30x20, 30x15x2
Straight arm pulldowns 10x3

V-bar push downs 10x3
Standing db tri extensions 30x10x3
DB skull crushers 12.5x10x3

[freebirdmac]

Switched light leg day and shoulders for this week only.

Shoulder press machine 90x10,8,10
DB press 25x10x3 (no one to help me get the 30's up)
Front raises 12.2x10x3
Side raises 10x8x3
Cable across body 10x10x3

Smith upright rows 10x10x3
DB shrugs 25x20x3

Leg raises 20x3
SS obliques w/crunches 20x2/30x2
Abs was interrupted by phone call to pick up my daughter. Will start crunches over tomorrow. Trainer wants 250 crunches now (was 150) :eek: Yes, I whined about it.

[blu2xtreme]

I am very glad my trainer doesn't make me do crunches ...
he hates when I whine :yep:

[freebirdmac]

No gym today. Menopausal insomnia caught up with me today. Didn't even go to work. Stayed home and slept. Don't even feel guilty. I do hope my hormones straighten out a bit over the next few days. I've always been a good sleeper.

[freebirdmac]

Heavy legs, lower reps

Smith squats (a lot of playing around to find weight. staying above parallel to keep away from my pita adductors)
PWO
90x10
110x10
130x8
140x8x3

Bulgarian squats (again finding weight... and balance)
20x8
30x8
35x8x2

RDL's using Smith
PWO
90x10
110x10
130x8x2

Extensions
10x3

Ham curls
8x4

Standing calves
20x4

[freebirdmac]

Owie. Left lat is really talking to me. I think I pulled with that side doing deads. Dummy. Need to work on my form. Hopefully the pain patch and Motrin will do the trick tonight. I felt great for hours after the workout. Then owie!

[bodyhard]

Owie. Left lat is really talking to me. I think I pulled with that side doing deads. Dummy. Need to work on my form. Hopefully the pain patch and Motrin will do the trick tonight. I felt great for hours after the workout. Then owie!

Hope you feel better by tomorrow!

[freebirdmac]

I feel good...nah na nah na nah. Stupid song but it sums up how I feel. :)

Now tomorrow when my lats get exercised may be a different story.

Chest and bi's

Chest mach
90x8x3 (feeling much better and stronger than last week)
140x5, 3 (heh, trainer walked over and said I needed more weight and plopped on a couple of 25's. Yeesh. Did these with his assistance)

DB pullovers
35x10x3

Flyes
20x10x3
(would have used 25's but this dude was hoarding them and wouldn't share)

Secondary chest machine
dropset 3 weights 10x3

Bi's
Preacher curl mach
70x8
80x6x2

Hammer curl mach
40x8x3

Superset 3 types of concentration curls
20/12.5/7.5 for 10/15/20 x 2

[freebirdmac]

Back and tri's

Back:

Pullups
bw x 50 (10 were close grip, rest wide. Tough to do tonight. I am a bit sore!)

Wide lat pulldowns
55x15x3 (bit off a bit more weight than I could chew for high reps)

Seated one-arm machine rows
140x6x3

Seated one-arm rows dropset
140x6/115x10/25x10 two sets

V-bar pressdown
40x15x3

Db extensions
35x10x3

DB skull crushers
15x6,6,7

Ok, was supposed to do hypers and another tri exercise but there was a girl there from the massage place I go to giving free massages. And she brought a table, not a chair. I ditched those exercises so I could get a massage :D She was great! No one was waiting so she spent quite awhile on me. So long that I gave her a $10 tip! I have a massage scheduled for Fri so this was a warmup. She agreed with the other two ladies who have worked on me that I have a lot of stuff for them to work out. :eek: Hurt like a mf at times too. But this stuff really helps.

[freebirdmac]

Light leg day.

Went early as we have to take a cat to the vet this afternoon. My legs weren't as recovered as they normally are, new routine on Monday saw to that. High reps worked on leg press but no where else. My legs said forget that.

press 30x4
extensions 15x3
curls 15x3
calf raises 20x3

Felt a bit queasy too. I hope it was just the unusual time of day. My daughter had a stomach bug last weekend. That is the last thing I want. I hope the incubation period has passed and this queasiness is nothing.

[Sledge]

I always feel a bit queasy on leg day.


Were the curls, lying, seated or those weird arsed hammer strength kneeling ones.

[freebirdmac]

I always feel a bit queasy on leg day.


Were the curls, lying, seated or those weird arsed hammer strength kneeling ones.

Queasy on heavy leg day is one thing, this was light leg day and I felt off before even going to the gym. Felt worse later this afternoon but pretty good now. Hopefully whatever that was is gone for good. I've got shoulders and traps yet to do this week.

Curls are seated. It's a Hoist machine and by far the best seated curl machine I have ever been on. I did like the kneeling curl machine at the big gym. That thing is wicked :)

[bodyhard]

Are you going to be posting an updated pics Pam. I am dying to see where you are at.

[freebirdmac]

Are you going to be posting an updated pics Pam. I am dying to see where you are at.

My plan is to take some picts this weekend. Given months of one injury after another I don't expect much change from Jan. But everything is going well now :)

[bodyhard]

My plan is to take some picts this weekend. Given months of one injury after another I don't expect much change from Jan. But everything is going well now :)

You might not see it :)

[freebirdmac]

Oh what the hell... I'm home telecommuting while my car gets a new thermostat and coolant flush.

I think my shoulder list has improved. Got more lower back muscles and abs. Leaner now than in Jan.

http://i286.photobucket.com/albums/ll99/freebirdmac/relaxed_front.jpg

http://i286.photobucket.com/albums/ll99/freebirdmac/back_relaxed.jpg

http://i286.photobucket.com/albums/ll99/freebirdmac/side_relaxed.jpg

[freebirdmac]

http://i286.photobucket.com/albums/ll99/freebirdmac/front_comp.jpg

http://i286.photobucket.com/albums/ll99/freebirdmac/back_comp-1.jpg

[bodyhard]

Wow, Pam, you did get leaner and gained muscle! That is fucking tight!

You one thing I noticed about you? You are like me standing relax you don't show much muscle but when you flex BAM! fucking muscles pops out all over the place!!

[Down4whatever]

Shoulders more rounded
Lost bodyfat
Back got a smidge wider
Legs tightened up
Smile got more genuine :yep:


Awesome Job!!!:yourock::headbang:

[freebirdmac]

Shoulders/traps/abs

Press machine ss w/ front and side raises
110x6/7.5x10/7.5x10 x 3

Upright rows (Smith) 20x8x3
Db shrugs 30x20x3

Leg raises ss w/obliques and crunches
20/20/however many x 3 plus additional crunches until 150 total

Massage in an hour :D

[freebirdmac]

Wow, Pam, you did get leaner and gained muscle! That is fucking tight!

You one thing I noticed about you? You are like me standing relax you don't show much muscle but when you flex BAM! fucking muscles pops out all over the place!!

Thanks! It's not as much muscle gaining progress as I wanted over 6 months but I'll take it.

I know what you mean about not showing much muscle. Out in the real world so many people treat me like I'd have trouble lifting 10 pounds :mad:


Shoulders more rounded
Lost bodyfat
Back got a smidge wider
Legs tightened up
Smile got more genuine :yep:


Awesome Job!!!:yourock::headbang:

Thanks! Funny about the smile comment. I hate being in picts and that smile felt so damn fake :p

[partsRheavy]

Definitely a lot leaner!!!!

[Sledge]

Wow got leaner and put on some muscle. Couldn't ask for anything more.:D

[gman]

Wow Pam...what a big difference!

Can I borrow some abs?

[blu2xtreme]

Awesome improvements especially with all your injury setbacks !

[freebirdmac]

Thanks all! I am the same weight I was back in Jan so maybe a couple of pounds of muscle. I truly hope for better progress over the next several months. And to continue to straighten out my left shoulder area.

Massage tonight was great! I did have to cry Uncle once. This chick can go really deep. But I swear it's really helping me.

[caribeman]

Oh forgot... trainer looked me over tonight and said he could tell I have problems on the left side. I knew from picts that my left shoulder droops (but not obvious when I look in the mirror). Nope, that wasn't it. He said I was smaller on that side :(

Are you right handed? BTW, awesome read and you look awesome on the pics, great job!!!

[freebirdmac]

Are you right handed? BTW, awesome read and you look awesome on the pics, great job!!!

Yes I am right handed. And I expect some asymmetry because of that and just being normal :) But my issues with my left shoulder area have really impacted muscle development on my left side. I mislabeled the back double bi picts as June/March/June when it should have been July/March/June. I've lost some ground on the left side.

[Sledge]

Well, shrink the right side to match ;)

[GirlyMuscle]

Wow! I just saw your pics! You look great! I didn't really know what you looked like before. Heck, you're leaner now than I was when I competed. :D

[freebirdmac]

Well, shrink the right side to match ;)

Shrink??? Is that word even allowed here? :)


Wow! I just saw your pics! You look great! I didn't really know what you looked like before. Heck, you're leaner now than I was when I competed. :D

All my fat goes to my lower body and to a lesser extent my tummy. Even when I was considerably fattier I did not have back fat or boobs :(

I still think going through menopause holds back muscle gains. The best info I could find indicated difficulty until you are past the 5 year post-meno mark. But there's so little info as there's so few of us trying.

[tifflex]

Shoulders more rounded
Lost bodyfat
Back got a smidge wider
Legs tightened up
Smile got more genuine :yep:


Awesome Job!!!:yourock::headbang:
I concur!

Awesome work Pam:). I want your abs!

[freebirdmac]

I concur!



Thanks!



Awesome work Pam:). I want your abs!

Only if I can have your legs :D

[DUKE56]

You've got a great smile you should use it in all your pic's

[Down4whatever]

This chick can go really deep.

This is relevant to my interests....:yep: :drool:

[freebirdmac]

You've got a great smile you should use it in all your pic's

You know, I hate having my pict taken! In real life I smile a lot. In front of a camera I usually scowl.


This is relevant to my interests....:yep: :drool:

Uh huh. Some how I think you went off topic :p

[freebirdmac]

Heavy legs

Smith squats PWO
140x6x6

DB Bulgarian squats
40# db's 6,6,8,8

Extensions
10x3 (three foot position)

Smith deads PWO
130x6x3
(supposed to do a 4th set, but I was done)

Ham curls
8x4

Standing calves
130x20x4 (first 10 are slow, second 10 are fast)

Gym was warm tonight. So many days of 100+ heat (w/o heat index) means a/c can't keep up. I do not sweat easily. Rarely do you see sweat on me in the gym unless I've been on the stairmill for awhile. Tonight I needed a towel. Made for a tough workout.

[freebirdmac]

Chest and bi's

Machine press (plate loaded)
120x6x6

Pullovers
35x10,8,10

Flyes
25x10,8,8
20x6 (turning wrist at top)

Machine press dropsets (other machine)
3x 3 dropsets

Machine one-arm preacher curls (plate loaded)
80x6x4

Machine hammer curls (plate loaded)
50x10
70x6x3

Superset 3 types of concentration curls
20/12.5/7.5 x 10/15/20 x 2

[freebirdmac]

Back and tri's

Pullups
bw x 50 (combo of wide and neutral grip)

Pulldowns
10x3

Seated one-arm rows
140x8x4

Seated one-arm rows drop set
140/115/70 x 8/8/10 x 2

Db extensions
40x10x3

V-bar pushdowns
15x3

Db skull crushers
15x8,6,6

Dang. I thought last week's back workout was tough due to the previous night's chest workout. Tonight was even harder. Well, on pull ups and pull downs anyway. Rows were ok. But it's all good as it's due to heavier weights and fewer reps.

[freebirdmac]

Shoulders/traps/abs

Machine press
110x8,8,6

Front raises 12.5 x10x3

Side raises 12.5x10,8,10

Cable across body
10x10x3

Reverse flyes
5x15x3

Upright rows (Smith) PWO
20x8x3

Db shrugs
35x15x3

Leg raises
20x3

Obliques
20x3

Crunches
150

Up 2 pounds from 2 weeks ago :D

[freebirdmac]

Light leg day

Press
30x2, 25x2

Extensions
25x3

Curls
25x3

Standing calves
40x3

I am beat! My legs, especially hams and calves were asking wtf are you doing. And they had an extra day rest as light leg day is usually Thurs. I came home and took a nap :p

[freebirdmac]

Now I know why I felt extra crummy.. I've been corned!! That means I was exposed to corn. Trouble is I don't know where it came from. I didn't eat anything different this afternoon. I'm not aware of inhaling anything either (perfume, gas fumes, cleaning fluids, etc). But the reaction is typical, gotta hit the couch fatigue, moodiness, feeling crappy... I ran errands before the gym. I sure encountered something. Bah! Damn corn industry has too much clout in this country. I swear they're going to force me to move elsewhere.

[freebirdmac]

Chest/bi's

Machine press
120x8,4,6,8

Incline flyes
25x10x3

Pullovers
35x10x3

Secondary chest machine dropsets
10x3 weights x3

Machine preacher curls
90x10,8,6,6

Machine hammer curls
80x10,8,8

Superset 3 types of concentration curls
20/12.5/7.5 x 10/15/20 x 2

Was a tad bit hung over from the margaritas last night so I swapped chest and leg day. No way was I going to be able to handle squats and deads today :p

[freebirdmac]

Heavy legs

Smith squats
140x6,6,8,8,8,8

Bulgarian squats
40x8x3
(was supposed to do 4 sets. had a senior moment and didn't realize I had only done 3 until I had already walked away and started extensions)

Extensions
10x3 (3 foot positions)

Smith deads
130x6,8,8,6

Ham curls
10x4

Skipped calves, had to run and pick daughter up. Will get them later.

[freebirdmac]

I've gotta say that my previous injuries are getting pretty quiet :) I suppose time, change in training routine, and awesome deep tissue massages have all helped. My nagging shoulder blade issue (since Oct) has been very quiet. My hip pain is all gone. The front of my left shoulder still speaks to me at times but at a very low volume. I really credit the massages for all of this. I don't care how much stretching you do, it doesn't come close to what a deep tissue massage does.

My adductors are fine, but that's from not pushing them. I'm not doing deep squats or wide stance squats. They are getting worked on Bulgarian squats. That's enough for me.

Whew! Now to add on 2" to my thighs. I'm not greedy am I? :D

[Mac]

Was a tad bit hung over from the margaritas last night so I swapped chest and leg day. No way was I going to be able to handle squats and deads today :p

Margaritas eh? My favorite drink when I go to my dad's house for dinner. It's been a while since I have been hung over. I don't miss that but I love getting there the night before.

Glad your injuries are improving.

[freebirdmac]

Margaritas eh? My favorite drink when I go to my dad's house for dinner. It's been a while since I have been hung over. I don't miss that but I love getting there the night before.

Glad your injuries are improving.

I don't drink much/often. I made one batch which with 2.25 shots of liquor qualifies as 2 drinks. So I'm a wimpy drinker :)

[Mac]

I don't drink much/often. I made one batch which with 2.25 shots of liquor qualifies as 2 drinks. So I'm a wimpy drinker :)

What a lightweight. That's but a splash of tequila.

[freebirdmac]

You know those days when you're dog-tired but go to the gym anyway and have a stellar workout? This wasn't one of those days.

Back

Pullups
bw x 44
(more wide grip than usual. right tri was sore)

Lat pulldowns
15, 15, 12

Seated one-arm rows
140x8x4

Due to already sore tri I skipped working tris. Needed to get home anyway to meet a guy who is going to put siding on my house.

One potential screw up. On the last set of wide grip pull ups I jerked my left shoulder. Right side kinda failed on me and I didn't drop like I should have. I feel some general soreness on the left side. Hopefully that's all it'll be.

[Down4whatever]

You know those days when you're dog-tired but go to the gym anyway and have a stellar workout? This wasn't one of those days.

I lol'd......many times I've had those days.


Back

Pullups
bw x 44
(more wide grip than usual. right tri was sore)

Lat pulldowns
15, 15, 12

Seated one-arm rows
140x8x4

140# for seated one arm rows? :eek:


Due to already sore tri I skipped working tris. Needed to get home anyway to meet a guy who is going to put siding on my house.

One potential screw up. On the last set of wide grip pull ups I jerked my left shoulder. Right side kinda failed on me and I didn't drop like I should have. I feel some general soreness on the left side. Hopefully that's all it'll be.

Poor Pam, you just can't catch a break..

[freebirdmac]

I lol'd......many times I've had those days.



140# for seated one arm rows? :eek:



Poor Pam, you just can't catch a break..

It's a machine. There's 140 in plates on it, 70 on each side, but who knows how much is really being utilized. I do know if I unload one side that there is a difference. So some of what's on the opposite side is being utilized.

I think my left shoulder is ok from the jerking. Seems ok.

[freebirdmac]

Shoulder is fine :)

Supposed to be light leg day but since I switched chest and heavy leg days it's too soon. So I am taking a day off! I could go in and pick up tris and calves. Think I'll nap instead. :D

[bodyhard]

Staying consistent Pam!

[Baldiewonkanobi]

Great job...you have added some lean muscle in the right places. Now I need to teach you how to 'show your stuff'. Your figure/physique is even better than you show it here.

Baldie

[freebirdmac]

Staying consistent Pam!

That is my goal John! I'm enjoying feeling good again.


Great job...you have added some lean muscle in the right places. Now I need to teach you how to 'show your stuff'. Your figure/physique is even better than you show it here.

Baldie

Thanks Baldie. You don't know how much I hate getting my picture taken. Much less posing. But if I'm going to do it, might as well learn how to do it better!

[freebirdmac]

Shoulders/tris/abs

Machine press
90x8,8,8

Front raises 12.5 x10x3

Side raises 12.5x10,8,10

Cable across body
10x10x3

Reverse flyes
7.5x15x3

V-bar press
10x3

Db extensions
40,35,30x10 (dropped weight to try and bring elbows in more)

Cable concentration tri curls
dropset
10,10,15 x 2

Leg raises
20x3

Obliques
20x3

Crunches
150

[freebirdmac]

Heavy legs

Smith squats PWO
140x8x6
(went deeper last week :( )

DB Bulgarian squats
40# db's 8,8,8,8
(balance is much improved)

Extensions
10x3 (three foot position)

Smith deads PWO
130x6x3

Ham curls
8x4

Standing calves
110x20x4 (first 10 are slow, second 10 are fast)

[Sledge]

Did you pull the obligatory wierd faces when you did calves?

[Sledge]

Great job...you have added some lean muscle in the right places. Now I need to teach you how to 'show your stuff'. Your figure/physique is even better than you show it here.

Baldie


Make sure you get pics when the stuff is shown :yep::p

[freebirdmac]

Did you pull the obligatory wierd faces when you did calves?

Nah. That would be shrugs. I hate watching myself do shrugs :p


Make sure you get pics when the stuff is shown :yep::p

Maybe Baldie can work with me after his life settles down. Which hopefully will be soon.

[freebirdmac]

I need to clean my workout notebook up. I see where I did 110# on calves and it should have been 130#. Last shoulder press was 90# and it should have been 110#. Yeesh. Either I forget to write the new numbers down or I don't see them at a quick glance :hypno:

[freebirdmac]

Chest and bi's

Chest press
120x8,8,8,8,8,6

Incline flyes
25x8x3

Pullovers
35x10x3

Secondary chest machine
dropset 3 weights x 10 x3

Machine one arm preacher curls
90 on each side (who knows what's being lifted)
8x4

Machine hammer curls
70x8x3

Superset 3 types of concentration curls
20/12.5/7.5 x 10/15/20 x 3

[freebirdmac]

My weights have been slow to increase as I've really been focusing on improving rom and being able to hit 8 reps without any spotting. I'm close to moving up on several exercises. Legs, chest, and bi's are under my belt for the week and I'm feeling it! Heck even my tri's, traps, and upper back are feeling it and they've yet to be hit directly.

I've scheduled another deep tissue massage for Friday night. That'll be 3 weeks since the last one. I'm trying to gradually stretch these out to 4-6 weeks. Other than expected soreness, I still have a bit of a neck issue on the left side and some tenderness near my left shoulder blade (sigh). But nothing that is interfering with my workouts! :D

If it weren't for work I'd still be sleeping. I'm tired!

[bodyhard]

Checking in Pam! trying to catch up on the journals!

[freebirdmac]

Back and tri's

Pull ups
BW x 70
(ok, I was pleased at this. It's 20 more than normal. I was able to get 50 wide and supplemented with 20 neutral grip. Told my trainer I did 70 expecting a pat on the back. What did I get? "That's all? You should be doing 100 by now. Do you want to be average?" There went my ego. Now the challenge has been set)

Lat pull downs
15x3

Seated one-arm rows
140x8x2
(trainer said I wasn't getting enough rom on left side and to drop weight)
110x8x2
(phfftt, all those damn pull ups)

Tri press down
10x3

Db extensions
25x10x3
(lower weight. Need to bring elbows in more)

Db skull crushers
10x10x3, 12.5x10

Cable concentration drop sets
3 weights x as many at each weight as possible x 2

Next week I'm swapping chest with heavy legs and light legs with shoulders. I think that'll work better for me. Doing chest/bi's followed by back/tri makes the latter tougher. This new split puts legs in between. Back and shoulders will be back to back which I think will work better.

[freebirdmac]

No light leg workout today. Daughter had a doctor appointment. Shoulders and abs tomorrow.

[freebirdmac]

Shoulders/traps/abs

Shoulder press
110x6x4

Front and side raises
12.5 x 10 x3 each

Behind back cable laterals
5x10x3

Reverse flyes
10x15x3

Smith upright rows PWO
20x10,8,6

DB shrugs
30x20x3

Leg raises
20x3

Obliques
20x3

Crunches
150

Off to get a massage :)

[freebirdmac]

So, my trainer decides I should try one of the other shoulder press machines as it's smaller. As in it might be a better fit for me. These are the selectorized machines as opposed to plate loaded. So we go over, I sit down, and he makes a guess on weight. I cannot push the handles up. So he lowers the weight again, and again. Finally knock out a few reps. Then the trainer decides to sit down and see what that weight feels like. Of course he pushes it pretty easily. I tell him to stop and let me move the pin. I set it to take the stack. Guess what happens when he pushes the handles. Do they move up like they are supposed to? No! They stay put and the entire machine lifts partially off the floor! I was lmao! He did this 3 times. The handles would not rotate. These machines have a flaw! Not enough ballast. No wonder I had to keep dropping the weight. Now he weighs around 170. I have no idea how much ballast this thing would need.

Across from this machine was another, slightly different one. On this one I lifted it partially up with his assistance!

These are the machines that the "lose weight and tone" people use. As long as your body weight and weight to be lifted are in the right ratio you can do some work. But yikes!!!

Naturally I moved back to the plate loaded machine :)

[Sledge]

Are the machines bolted to the floor?

[freebirdmac]

Are the machines bolted to the floor?

Obviously not :p

This is a small, express gym. An experiment by the owners. The "muscleheads" stick to the big gym nearby. The big gym was Gold's Gym until recently. They may have the same problem at the big gym. Outside of the more hard core weight area there are 3 circuit training areas. I bet those machines would do the same thing. People like my trainer, and even me, don't use them.

I think it opened the trainers eye though. He had no idea this would happen. I was cracking up.

[Mac]

I think it opened the trainers eye though. He had no idea this would happen. I was cracking up.

Thus proving their not infallible. Remember that when they're telling you to do something you don't believe in.

[freebirdmac]

Thus proving their not infallible. Remember that when they're telling you to do something you don't believe in.

Oh, no problem there :D

[tifflex]

Happy Saturday Pam! How are you?

[freebirdmac]

Happy Saturday Pam! How are you?

Doing great Tiff!! Between my current workouts and massages I'm about over all of the injury crap. Finally! And growing! Slowly, but still...

[tifflex]

Doing great Tiff!! Between my current workouts and massages I'm about over all of the injury crap. Finally! And growing! Slowly, but still...
That's great! Injuries are mentally aggravating:).

Congrats on the growth. I never thought I'd be happy to be, um, bigger:p.

[freebirdmac]

That's great! Injuries are mentally aggravating:).

Congrats on the growth. I never thought I'd be happy to be, um, bigger:p.

Lol! Yeah. When you said (at the other place) that you needed to bring your legs up I about fell out of my seat! Then I knew for certain, Tiff had bigorexia :D (and I mean that in the nicest way).

My injuries had been demoralizing. I wanted to be so much further along at this point (2.5 years). Especially my legs! It's a relief to be back at a place where I can really fight the heavy weights again consistently.

[DUKE56]

i need to clean my workout notebook up. I see where i did 110# on calves and it should have been 130#. Last shoulder press was 90# and it should have been 110#. Yeesh. Either i forget to write the new numbers down or i don't see them at a quick glance :hypno:

i do that alot. I just think for me it's having a "senior moment", and thats ok. Don't sweat it.

[freebirdmac]

i do that alot. I just think for me it's having a "senior moment", and thats ok. Don't sweat it.

Yeah, between senior moments, menopause brain fog, and normal (any age) brain farts it's a wonder I don't forget more crap. :)

[freebirdmac]

Chest and bi's

Chest press
120x8,8,8,8,8,8

Incline flyes
25x10x3

Pullovers
35x10x3

Secondary chest machine
dropset 3 weights x 10 x3

Machine one arm preacher curls
90x8x4

Machine hammer curls
70x8x3

Superset 3 types of concentration curls
20/12.5/7.5 x 10/15/20 x 3

[freebirdmac]

Heavy legs

Smith squats PWO
120x8x4 (lightened the load to remind me what parallel meant)
140x8x2 (lighter load helped. need to continue this or formally pyramid)

DB Bulgarian squats
40# db's 8,8,8,8
(improving depth))

Extensions
10x3 (three foot position)

Smith deads
played with different weights and body position. not happy

Ham curls
8x4

Standing calves
130x20x4 (first 10 are slow, second 10 are fast)

Ok, Smith deads suck eggs. I made a suggestion to my trainer that we split legs. Do quads at this express gym on Tues, and hams at the big gym on Fri. He is in agreement. I need real RDLs back in the lineup.

[bodyhard]

Heavy legs

Smith squats PWO
120x8x4 (lightened the load to remind me what parallel meant)
140x8x2 (lighter load helped. need to continue this or formally pyramid)

DB Bulgarian squats
40# db's 8,8,8,8
(improving depth))

Extensions
10x3 (three foot position)

Smith deads
played with different weights and body position. not happy

Ham curls
8x4

Standing calves
130x20x4 (first 10 are slow, second 10 are fast)

Ok, Smith deads suck eggs. I made a suggestion to my trainer that we split legs. Do quads at this express gym on Tues, and hams at the big gym on Fri. He is in agreement. I need real RDLs back in the lineup.

Deads on a smith??????:no:

[freebirdmac]

Deads on a smith??????:no:

No choice at this express gym. They are appealing to a different kind of client. So there are no oly bars. It's the only thing I don't like about this place. For me and what I need anyway.

[freebirdmac]

Back and tri's

Pull ups
bw x 103!!!!!! Ohmyfreakinggosh! It was a pull up freaking marathon! Wide grip petered out after 50. Long rest breaks after 50 or so. Trainer tried to get me to do some wider pull ups somewhere in the 80's with a pause at the top. Twasn't happening. Yeesh. That pretty much was my back workout. What came after was at lighter weights.

Lat pull downs
15x3

Seated one-arm machine rows
110x10,8,8

V-bar press downs
10x3

Db extensions
25x10x3

Db skull crushers
12.5x10x3

My neck was already tight and bothering me before this workout. It was making me nauseous by the end of the workout. Motrin time.

Lord help me if I have to do 100 pull ups, regardless of grip, every back workout :hypno:

[freebirdmac]

Shoulders/traps/abs

Shoulder press
110x8x3

Front raises
12.5 x 10 x2 15 x 10

Side raises
12.5 x 10 x 3

Behind back cable laterals
5, 7.5, 7.5 x10

Reverse flyes
10x15x3

Smith upright rows PWO
20x8x3

DB shrugs
30x20x3

Leg raises
20x3

Obliques
20x3

Crunches
250

[freebirdmac]

Light leg day

Presses
30x4

Extensions
30x3

Seated curls
30x4

Standing calves
40x3

Light is deceptive. This was a brutal workout. I had to do calves after two sets of ham curls. My hams were screaming. Got the other two sets after calves. Legs were hard as rocks and it was tough to walk out of there. :D

[freebirdmac]

Light chest and bi's

Machine press
90x15,15,10,10,10,10

Flyes
12.5x10x3

Pullovers
15x10x3

Secondary machine, drop sets (3 weights)
20x2

Machine preacher curls (only light bi exercise)
40x20x3

Machine hammer curls
70x6x3

Superset 3 types of concentration curls
20/15/10 x 10/15/20 x 2

I'm going to alternate this lighter workout w/regular heavy workout for awhile.

[bodyhard]

Light chest and bi's

Machine press
90x15,15,10,10,10,10

Flyes
12.5x10x3

Pullovers
15x10x3

Secondary machine, drop sets (3 weights)
20x2

Machine preacher curls (only light bi exercise)
40x20x3

Machine hammer curls
70x6x3

Superset 3 types of concentration curls
20/15/10 x 10/15/20 x 2

I'm going to alternate this lighter workout w/regular heavy workout for awhile.

Nice!

[freebirdmac]

oops, flyes and overheads were 20 rep sets.

[freebirdmac]

Heavy quads/calves

Smith squats PWO
140x8x2
160x8x4
(working on more depth @160)

DB Bulgarian squats
40# db's 8,8,8,8
(these are feeling so good I'm using 45's next week)

Extensions
10x3 (three foot position)

Standing calves
130x20x4 (first 10 are slow, second 10 are fast. Go up next week)

[freebirdmac]

Back and tri's

Pull ups
BW x 65
(around 10 neutral, 14 extra wide w/trainer's assistance, and the rest wide with a pause at the top)

Lat pull downs
15x3

Seated one-arm rows
140x6,6,8,8

Tri press down
10x3

Db extensions
25x10x3

Db skull crushers
15x6x3

Cable concentration drop sets
3 weights x as many at each weight as possible x 2

[freebirdmac]

Shoulders/traps/abs

Shoulder press
110x8
130x8
150x8

(last two were with assistance. my trainer loaded me up. I told him he was crazy! guess there's some method to his madness. I wouldn't even try those weights without him around. not sure how much he took off for me but I know he made me do as much work as possible)

Front and side raises
15x10x3 front
12.5x10x3 side

Behind back cable laterals
10x2

Cable across chest
10x2

Reverse flyes
10x15x3

Smith upright rows PWO
20x10,10,8

DB shrugs
30x20x3

Leg raises
20x3

Obliques
20x3

[freebirdmac]

I have been restraining myself from getting an iPad. Wait until 2nd generation I kept telling myself. With our latest macbook pro
issues it sure be nice to have one around. So I looked to see if anyone had one. The Va Beach Best Buy had the wifi 16gb
model. So I'm talking to my daughter. She's telling me they were a waste of money. Of course I said good, then you won't want to use
it.

Next thing I know she comes downstairs with 3 packages. My birthday is in 2 weeks. Says open now!! It's an iPad, case, and wireless keyboard!!!
Bought with her own money! I could have cried! she felt bad that all these years she never could buy me birthday or Christmas presents.

I told her she did not owe me presents for awhile :)

Do I have a great kid or what?!

Syncing up now :D

[Mac]

Enjoy your new iPad. I have the same model and I am trying to develop programs for it, but it's like learning a new language.

Had several issues with it on Wifi, not on my own, but at several hotels. I think the last software update addressed several of these issues.

[freebirdmac]

Enjoy your new iPad. I have the same model and I am trying to develop programs for it, but it's like learning a new language.

Had several issues with it on Wifi, not on my own, but at several hotels. I think the last software update addressed several of these issues.

Let me know what you develop for it.

I need to see what version of the OS is on it. Of course I am enjoying it :)

[freebirdmac]

Hams at the big gym

RDL's
115x10
135x10
155x8x2

(I haven't been back at the big gym and done RDL's in about 3 months. I had no idea how this would go. I was surprised that even the 155's were pretty easy. But I did not push it. Since it's been so long I didn't think that was wise. The guy next to me who I have never seen before complimented me after the 135 set. Made me feel good.)

Kneeling one-legged ham curls
50x7,6,5

(This machine owned me!)

Light leg press PWO
180x20x3

My neck is a pain in the neck. It wants to tighten up and it's just a really annoying constant ache. Sometimes it makes me feel a bit dizzy and nauseous. I seem to tighten my neck up doing machine chest press and to some degree shoulder press. I need to pay attention and try to keep my neck out of it. It's not an intense pain, just a very annoying dull ache.

[freebirdmac]

I made a good decision not to push it just yet on the RDLs. I wasn't even out of bed this morning and I could feel my posterior chain :)

[tifflex]

Hams at the big gym

RDL's
115x10
135x10
155x8x2

(I haven't been back at the big gym and done RDL's in about 3 months. I had no idea how this would go. I was surprised that even the 155's were pretty easy. But I did not push it. Since it's been so long I didn't think that was wise. The guy next to me who I have never seen before complimented me after the 135 set. Made me feel good.)

Kneeling one-legged ham curls
50x7,6,5

(This machine owned me!)

Light leg press PWO
180x20x3

My neck is a pain in the neck. It wants to tighten up and it's just a really annoying constant ache. Sometimes it makes me feel a bit dizzy and nauseous. I seem to tighten my neck up doing machine chest press and to some degree shoulder press. I need to pay attention and try to keep my neck out of it. It's not an intense pain, just a very annoying dull ache.

Hi Pam:).

Strong hamstring work. Have you seen a difference since splitting hams and quads?

I hope the neck is better soon. Enjoy the weekend!

[freebirdmac]

Hi Pam:).

Strong hamstring work. Have you seen a difference since splitting hams and quads?

I hope the neck is better soon. Enjoy the weekend!

Fist week on the split. I've done it before and liked it. In the past though I felt like hams got worked twice. On quad day hams get hit indirectly but quads don't really get hit much on ham day. Adding in light leg press at the end of hams may help. Dunno yet.

Enjoy your weekend too!

[freebirdmac]

Chest and bi's

Press machine
110x10
130x10x5

Db flyes
25x10x3

Pull overs
35x10x3

Alt chest press machine
3 drop sets, 3 weights x 10 ea

Machine one-arm preacher curls
90x8x4

Machine hammer curls
70x8x4

Concentration curls
Supersets, 3 types, 20/15/10 x 10/15/20 s 2

Workout was strong. Went up on first machine press. Will go up on a few others next week.

Still, all I could think of was Bill and Randee :(

[tifflex]

Chest and bi's

Press machine
110x10
130x10x5

Db flyes
25x10x3

Pull overs
35x10x3

Alt chest press machine
3 drop sets, 3 weights x 10 ea

Machine one-arm preacher curls
90x8x4

Machine hammer curls
70x8x4

Concentration curls
Supersets, 3 types, 20/15/10 x 10/15/20 s 2

Workout was strong. Went up on first machine press. Will go up on a few others next week.

The workout was strong indeed; good job.


Still, all I could think of was Bill and Randee :(
Hugs all around...

I feel like a member of my family passed:(.

[freebirdmac]

Heavy quads/calves

Smith squats PWO
140x8x2
160x8x4
(working on more depth @160)

DB Bulgarian squats
45# db's 8,8,8,6

Extensions
10x3 (three foot position)

Standing calves
140x20x4 (first 10 are slow, second 10 are fast.)

[freebirdmac]

Back and tri's

Pull ups
BW x 50
(around 16 neutral, the rest wide)

Lat pull downs
10x3 (upped weight)

Seated one-arm rows
140x8,8,8,8 (go up next week)

Tri press down
10x3 (went up in weight)

Db skull crushers
15x8x3

Db extensions
25x10x3

Cable concentration drop sets
3 weights x as many at each weight as possible x 2

[freebirdmac]

Shoulders/traps/abs

Shoulder press
110x8
130x8x2

(last two were once again with assistance.)

Front and side raises
15x10x3 front
12.5x10x3 side

Cable across chest
10x3

Reverse flyes
10x15, 10, 15

Smith upright rows PWO
20x10,8,6

DB shrugs
30x20x3

Leg raises
20x3

Obliques
20x3

Crunches
200

Shoulders was tough tonight. I didn't feel like I had as much oomph as last week. But it wasn't too bad.

[freebirdmac]

Hams at the big gym

RDL's
115x10
135x10
155x8x3

Kneeling one-legged ham curls
50x8,8,7

Light leg press PWO
180x20x3

[tifflex]

Hams at the big gym

RDL's
115x10
135x10
155x8x3

Kneeling one-legged ham curls
50x8,8,7

Light leg press PWO
180x20x3
Strong hams workout!

[freebirdmac]

Strong hams workout!

It feels soooo good to be doing real RDL's again! But man am I far behind on those kneeling curls. I had been up to 70# :eek: Oh well. It'll come.

[freebirdmac]

Was supposed to be a light chest/bi workout. Since I'm on vacation next week (yay!!!) I went heavy. I upped all weights except plate loaded machine press which was already maxed out.

DB flyes
25x10
30x10x2

(trainer suggested I start with these instead of plate machine press. I wanted to try the 30's last week but felt I left too much behind on the press. Plus he's not in town this week)

Machine press PWO
110x6
120x6,4,5,4

(I missed the little nudge from the trainer)

Db pull overs
40x10x3

Alt machine press
3 weights, dropsets x 2

One-arm preacher curl machine PWO
110x6x4

Hammer curl machine PWO
90x6,8,6,8

Superset 3 types of concentration curls
25/15/10 x 10/15/20 x 2

[freebirdmac]

I gotta say that was a damn good workout :D

[Sledge]

I gotta say that was a damn good workout :D

I agree

[freebirdmac]

Heavy quads/calves

Smith squats PWO
140x8x1
160x8x1
170x8x4 (new weight)

DB Bulgarian squats
45# db's 8,8,8,8

(If next week weren't vacation I'd do 50's next week)

Extensions
10x3 (three foot position, upped weight)

Standing calves
160x20x4 (first 10 are slow, second 10 are fast. Upped weight 20#)

SS calves with leg raises and obliques
3x20

I'm getting a massage Thursday at 5 so I need to get abs out of the way. I'll do crunches tomorrow.

[freebirdmac]

This was another really good workout! Maybe it's the endorphins knowing I'm on vacation starting Friday :dunno:

[Mac]

Got to love those endorphins.

[Sledge]

endorphins rock

[freebirdmac]

Back and tri's

Pull ups
BW x 74
(50 wide, 24 neutral)

Lat pull downs
15, 10, 10 (upped weight last week)

Seated one-arm rows
160x6x4 (upped weight)

Tri press down
10x3 (upped weight)

Db extensions
30x10x3 (upped weight)

Db skull crushers
15x6x3

Cable concentration drop sets
3 weights x as many at each weight as possible x 2

Crunches
100

(abs were cramping up really fast. Only got 8 in last set so I stopped)

Felt like another good workout. Not as stellar as the past two, but not bad at all.

[freebirdmac]

Shoulders/traps/abs

Shoulder press
110x6x3 (no spotters)

Front and side raises
15x10x3 front
12.5x10x3 side

Cable across chest
8x2

(tried upping weight, ok on right side had to drop for left side. These totally owned me today)

Reverse flyes
15x15x3

Smith upright rows PWO
20x10,10,8

DB shrugs
35x15x3

Tough to find an exercise to increase weights on in this workout. Tried cables, nope. Db shrugs was ok for 15 but not 20. And I think my traps are already popping a tad too much!

[freebirdmac]

Got my massage tonight. Good stuff! It's really funny how they find spots that are sore when you had no idea there was soreness there. I was surprised my neck wasn't one of tender areas the way it's bothered me lately. She did comment on how tight my traps were. Not surprising the way they popped out during today's workout.

I so recommend massages.

[freebirdmac]

It's Friday the 13th!!!!!!!!!!!!!!!

Which also happens to be my birthday. Instead of 51 I think I'll start counting backwards and say I'm now 49. :)

Hams and light leg presses later today. Every other minute will be geared towards cleaning and packing up for vacation. We leave in the morning for a week at Cape Hatteras. I've been going there for 20 years. It's my favorite place to unwind and relax. I am so ready to just be down there.

http://i286.photobucket.com/albums/ll99/freebirdmac/frisco2S.jpg

Yep. Driving on the beach is allowed in most places (also depends on what's nesting where)

[Mac]

Happy Birthday. Enjoy your vacation too.

[blu2xtreme]

Happy Birthday Pam :hbd:

Have a great vacation !
My birthday is next Tuesday ... August gals rock :D

[freebirdmac]

Hams at the big gym

RDL's
135x8
155x8x2
165x6

Kneeling one-legged ham curls
50x8x3

Light leg press PWO
180x20x3

Was in full on cleaning and packing mode. Didn't really want to go to the gym. But I did. Nice end to the week.

[Baldiewonkanobi]

Happy Birthday Sweet Bird


Baldie

[tifflex]

Happy birthday! Enjoy the time away:).

[freebirdmac]

I'm rather enjoying myself. And it was just the first day of vacation :D

http://i286.photobucket.com/albums/ll99/freebirdmac/Point2_8_15_10.jpg

[partsRheavy]

And for all these years, I thought the only driving beach was at Daytona...

[freebirdmac]

And for all these years, I thought the only driving beach was at Daytona...

Daytona is pretty hard packed and most vehicles can drive it. Hatteras has deep sand and 4x4 with clearance plus 20 psi tire pressure is a must.

[freebirdmac]

Vacation is over Think I'll be depressed for a few days. Retirement is going to be sooo nice!

Diet went to hell. My protein level was pathetic. Beer consumption was outstanding! I even ate bread for the first time in 3 years (Panera bread country loaf). Had to buy another loaf when I got home. So what if it has no nutritional value, I'm bulking!

Hope the weekend finds everyone else well. I think I'll take my daughter to see Vampire's Suck tomorrow.

It'll be interesting to see how workouts go this week. Surf fishing and holding ground against waves really uses the legs. Plus all of the walking in sand and 3 level cottages. Upper body got some time hauling crap up and down 3 flights of stairs (think beer laden cooler). Definitely gotta get more protein in over the next couple of days.

Here's one of my catches. The fish that is. Although daughter is a catch too :)

http://i286.photobucket.com/albums/ll99/freebirdmac/Jessica_shark.jpg

[freebirdmac]

Did ya hear some creaking? That was me. After a week off. I had upped a lot of weights before vacation so I strived to do the same higher weights.

Chest and bi's

DB incline flyes
25x10
30x10,8

Machine press
110x8
120x3 (ugh)
110x5,5,6

DB pullovers
40x10x3

(forgot to do dropsets on the other chest machine :eek: )

Machine one arm preacher curls
110x8,6,6

Machine hammer curls
90x6x3

3 types of concentration curls, superset
25/15/10 x 10/15/20 x 2

Not too bad after a week off. Usually I do poorly the first week back.

[freebirdmac]

Quads and calves

Smith squats
160x8
170x6x4

DB Bulgarian squats
45x8x4

Extensions
3x10

Standing calves
160x20x4

[freebirdmac]

Back and tri's

Pullups
Bw x 56
(These were so tough tonight! My shoulder blade area was sore from chest and tri's already sore from pullovers. Even my lower back was sore from squats.)

Wide grip pull downs
10x3

Seated one arm rows (machine)
160x6x3

Tri press down
10, 10, 8

Db skull crushers
15x10,6,8

Db extensions, standing
35x10x3

Cable concentration
3 weights, dropsets x 8-15 reps x 3

[freebirdmac]

Shoulders/traps/abs

Machine press PWO
110x6,6,4

Front raises
15x10x3

Side raises
10x10, 12.5x10x2

Cable across body
10x3

Cable shrugs
10x3

DB shrugs
40x20x3

Leg raises (forearm supported)
20x3

Obliques
20x3

Crunches
150

Whoa, shoulders was really tough. I know I usually suck after a week off, but it wasn't too bad.

[Sledge]

Poor little shark. Hope you gave him a kiss and threw him back.

[freebirdmac]

Poor little shark. Hope you gave him a kiss and threw him back.

We did throw him back. And yes! My daughter kissed it! And then make a really funny face and said "Yuck!" :D

[freebirdmac]

Hams/light quads

RDL's
155x8,8,6

Kneeling one-leg ham curls
50x8x3

Leg press PWO
180x20x3

Front squats
New! Practiced with bar and bar + 20#. I need more form work. Apparently my hips don't go back far enough.

I am some kind of tired. Not unusual for the end of the week. I made it worse with only 3 hours of sleep last night. Zzzzzzzz

[Baldiewonkanobi]

Your daughter is a QT.


Baldie

[Baldiewonkanobi]

Hey Birdie...I'm just gonna have to do it. 'Expose' the 38 year old pre Baldie. I was a lush at the time but a GREAT surf fisher. Here is a west coast monster of the sea. California Barbed Perch.

Baldie

[freebirdmac]

Hmmm, my post vanished...

My new ride :)

2007 Grand Cherokee Limited. 42k miles, 1 owner (from the Bronx!)
Kid will get to drive the old Jeep. When the 18 year old finally gets a learner's. Grrrrr. I don't get not being interested in driving.

http://i286.photobucket.com/albums/ll99/freebirdmac/Jeep.jpg

[freebirdmac]

Hey Birdie...I'm just gonna have to do it. 'Expose' the 38 year old pre Baldie. I was a lush at the time but a GREAT surf fisher. Here is a west coast monster of the sea. California Barbed Perch.

Baldie

Great pict! Barbed perch huh. Guess the alcohol numbed the barbs for ya :)

[Baldiewonkanobi]

OK Birdie agree THAT is a great ride. I need to visit you and the car and install a cold air intake, cat backs, larger throttle body and 'tune' the sucker. Wheelies in the sand and drifting the dunes baby...:yep:


Baldie

[freebirdmac]

OK Birdie agree THAT is a great ride. I need to visit you and the car and install a cold air intake, cat backs, larger throttle body and 'tune' the sucker. Wheelies in the sand and drifting the dunes baby...:yep:


Baldie

You'll have to explain what those are :emb:

5.7 litre V-8 Hemi :D

[Baldiewonkanobi]

First off that Hemi has balls. (car might be a girl but Hemi's under the hood are boys). Lets start with a cold air intake. We will do this one at a time.

http://www.leeparts.com/jeep_grand_cherokee/mopar_performance/engine/57l_hemi_mopar_performance_cold_air_intake.html

Baldie

[Baldiewonkanobi]

Then we tune it....25 HP and about 2 mpg improvement.

http://www.sfxperformance.com/parts/DIAU7137.htm

Baldie

[Baldiewonkanobi]

YouTube- Jeep Commander 5.7L(Hemi) Borla Dual Exaust


First turn your speakers up and wear loose clothing......:p


Baldie

[freebirdmac]

Whoa!!!!

Not sure of the louder (but admittedly cool sounding) exhaust but the other two I'd go for!

I knew this model had upgrades beyond what I really needed so I didn't research them all. I just found out it's the Quadra Drive II with ELSD. 4x4 just got way better :)

(This is my 3rd Jeep but the other two were just standard Laredo models)

[freebirdmac]

Oh, and my daughter already said the car was a boy. Knowing nothing about the engine.

[Baldiewonkanobi]

Borla has a less agressive sound option with same HP and fuel economy improvements.

My new SHO is all girl...nasty girl. 455 HP.


Baldie

[Sledge]

Hmmm, my post vanished...

My new ride :)

2007 Grand Cherokee Limited. 42k miles, 1 owner (from the Bronx!)
Kid will get to drive the old Jeep. When the 18 year old finally gets a learner's. Grrrrr. I don't get not being interested in driving.

http://i286.photobucket.com/albums/ll99/freebirdmac/Jeep.jpg

Pimpin

[tifflex]

Hi Pam:).

[freebirdmac]

Hi Pam:).

Hi Tiff! How's it going?

Hey, do you still do front squats? How wide is your stance? Ever put your heels on plates?

[freebirdmac]

New routines starting this week. Can you say volume??? :eek:

Everything is sets of 10, 8, 6, 4

Hoist chest press
Smith decline
Db press
Cable flyes
Pullovers

Wide grip cable curls
Incline db curls
Hammer curls (machine)
Reverse curls
Concentration curls

A lot of finding of weights this week. Trainer said to eat more. He wanted 500 cals/day. Agreed to 250/day. Nom, nom, nom...

[tifflex]

Hi Tiff! How's it going?

Hey, do you still do front squats? How wide is your stance? Ever put your heels on plates?
Life is good:D!

I haven't done front squats in a while. I normally use a shoulder width stance as I like to work on quad sweep.

I've never used plates, but have seen others use them to increase flexibility.

[freebirdmac]

Smith squats
10x140
8x160
6x180
4x190

Db Bulgarian squats
10x40
8x45
6x50
4x55

Extensions
upped weight
8x4

Standing calf raises
180x20x4

Leg press
x10, x8, x6, x4

Trainer always works out a bit with me. He goes back and forth between wanting to maintain size, wanting to lean out, and wanting to get bigger. I think he's getting into a bigger phase so more workouts may occur at the big gym. Not enough heavy weights and options at this small gym. Fine by me.

[freebirdmac]

Pullups
Bw x 70 (46 wide grip followed by 24 neutral grip)

Wide grip pull down
10, 8, 6, 4

High cable pulls
3x10

Low cable pulls
3x10

Seated one-arm rows (machine)
10x120
8x140
6x160
4x180

Smith bent over rows
50x8x4 (mixed grip)

Standing extensions
35x8
40x8x3

V-bar press
10, 8, 6

Db skull crushers
12.5x12x3

Bench dips
29, 28, 27

My upper body is fried. Shoulders tomorrow is going to be tough!

Eating my brains out too. :p

[freebirdmac]

Shoulder press machine
90x10
110x6x2

Front db raises
15x10x3

Side db raises
12.5x10x3

Cable front raises
10x3

Cable across body
10x3

Reverse flyes
10x15x3

Cable upright rows
10x3

Db shrugs
40x20x3

An assortment of new ab exercises followed. Hip thrusters are evil!!!

[freebirdmac]

RDLs
135x10
155x8
165x6x2

Kneeling one-leg ham curls
50x8
70x5x2

Front squats
65x8
85x6
85x10x2

Light leg press
180x20x3

[freebirdmac]

Everything is sets of 10, 8, 6, 4. When I have my stupid brain in gear I remember *not* to stop at the set number of reps. If I can do more, I do more. Why is it so fscking hard to break this bad habit of stopping??? :mad:

Hoist chest press
90x10
110x8
120x6
130x4

Smith decline
(These just didn't feel right. I think it'll annoy my shoulder blade. switched to db)

DB decline press
30x10
35x8
40x6
45x4
(could have done more of these but didn't want to push it. Haven't done db presses in a long time)

DB incline press
25x10
30x10
35x8
40x8
(pushed these a bit more)

Cable flyes
4x10 increasing weight each time :eek:

Pullovers
35x10
40x8
45x6
50x4 (spotter spotted too much)

Incline db curls
10x10
15x8
20x6
25x4 (did 2 each side, had to sit for 15 sec, then 2/1, 15 sec then got the last one on the left side)

Cable curls
10,8,6,6 (could not increase weight to get 4 reps)

Machine hammer curls
70x10
80x8
90x6
100x4

Cable reverse curls
10,8,6,6 (same here, couldn't increase weight to get 4 reps)

Concentration curls
15x10
20x8
25x6
30x4 (idle hand helped. I do not own these yet)

!!! This was the best chest workout I have had since my shoulder blade started bothering me last Oct. Almost a year. Why now??? Yeah I increased food but I've done that in the last year. The only thing I can think of is last week I started taking quercetin (500mg) and bromelain (250mg) once a day. This is helping a fellow sulfite sufferer deal with her multiple food sensitivities. I don't know that it's helped me there, but I suspect the inflammatory effects of the stuff is. Greatly. I haven't taken a Motrin since I started. I swear it gives me energy too. I'm crossing my fingers that this won't be just a fluke.
Db press
Cable flyes
Pullovers

Wide grip cable curls
Incline db curls
Hammer curls (machine)
Reverse curls
Concentration curls

[freebirdmac]

Everything is sets of 10, 8, 6, 4. When I have my stupid brain in gear I remember *not* to stop at the set number of reps. If I can do more, I do more. Why is it so fscking hard to break this bad habit of stopping??? :mad:

Hoist chest press
90x10
110x8
120x6
130x4

Smith decline
(These just didn't feel right. I think it'll annoy my shoulder blade. switched to db)

DB decline press
30x10
35x8
40x6
45x4
(could have done more of these but didn't want to push it. Haven't done db presses in a long time)

DB incline press
25x10
30x10
35x8
40x8
(pushed these a bit more)

Cable flyes
4x10 increasing weight each time :eek:

Pullovers
35x10
40x8
45x6
50x4 (spotter spotted too much)

Incline db curls
10x10
15x8
20x6
25x4 (did 2 each side, had to sit for 15 sec, then 2/1, 15 sec then got the last one on the left side)

Cable curls
10,8,6,6 (could not increase weight to get 4 reps)

Machine hammer curls
70x10
80x8
90x6
100x4

Cable reverse curls
10,8,6,6 (same here, couldn't increase weight to get 4 reps)

Concentration curls
15x10
20x8
25x6
30x4 (idle hand helped. I do not own these yet)

!!! This was the best chest workout I have had since my shoulder blade started bothering me last Oct. Almost a year. Why now??? Yeah I increased food but I've done that in the last year. The only thing I can think of is last week I started taking quercetin (500mg) and bromelain (250mg) once a day. This is helping a fellow sulfite sufferer deal with her multiple food sensitivities. I don't know that it's helped me there, but I suspect the inflammatory effects of the stuff is. Greatly. I haven't taken a Motrin since I started. I swear it gives me energy too. I'm crossing my fingers that this won't be just a fluke.
Db press
Cable flyes
Pullovers

Wide grip cable curls
Incline db curls
Hammer curls (machine)
Reverse curls
Concentration curls

[freebirdmac]

Ick. Ignore the reiteration of the exercises after that last paragraph. I was copy/pasting and forgot to delete the crap. Too late to edit.

[freebirdmac]

Heh. My attempt at editing turned into a duplicate post. It's a Monday. Sort of :)

[freebirdmac]

I'm sore from last night's workout, but still, no annoying pain coming from the shoulder blade area!!! I can do windmills and it doesn't hurt. Usually after a chest workout I have to do them and really work on stretching the pecs to help alleviate the pain. It's been almost a year since I've felt like this! Is this quercetin/bromelaid stuff a miracle supp? Right now it is for me :D

[freebirdmac]

Short week so split has to adapt. Did back and tri's tonight, legs tomorrow, and shoulders/abs Fri.

Pullups
Bw x 63 (47 wide, 16 neutral grip)

Wide grip pulldowns
10,8,8,6

High cable rows ss w/v-bar press
3x10/4x8-10

Low Cable rows
3x10

Machine 1-arm seated rows
120x10
140x8
160x6
170x4

Smith bent over rows (I hate these. Wish we did back at the big gym)
25x8x4

Standing db extensions
40x8x2
35x8x2 (dropped weight to get full drop)

Db skull crushers
12.5x10x3

Bench dips to failure
35,35,30

Trainer saw weight for skull crushers and wants me to work tri's again on Friday's (ham day). I think my sucky chest days are behind this. Hopefully with this new supp and an extra tri workout I can get somewhere.

A trainer from the big gym was there doing cardio. She watched across the gym as I did pullups. Complimented me for having a nice back. "For a little girl." :hypno:

[freebirdmac]

Phfft. Smith bent over rows were 50# PWO. I was doing sets of 105# using the oly bar at the big gym :confused:

[freebirdmac]

Leg day at the big gym. All done in 1 hour :eek: I really appreciate a quad/ham split about now.

Smith squats
140x10
160x8
180x6
200x4

RDL's
135x10
155x8,8,6

Front squats
95x8x3

Bulgarian squats
40x10
45x8
50x6
55x4

Kneeling one-leg ham curls
50x10
70x5

I was done at this point. I'll pick up calves tomorrow. Need food and a nap.

[freebirdmac]

Just did a sanity check on my cals. I stopped tracking in June. My maintenance cals in the past with a 4 day split were around 1800. Don't know how moving to a 5 day split has changed things.

Rounded numbers off

Total cals 2140
Protein 178
Carbs 173
Fat 81

Only a slight change in weight after a week and a half. But in the past my hr monitor has shown me that my cals spike during the first two weeks of a new routine. So I'll wait a few more weeks before making adjustments. I do eat less on Sat/Sun. Not wearing the hr monitor when lifting anymore either.

[joedemarco]

Just did a sanity check on my cals. I stopped tracking in June. My maintenance cals in the past with a 4 day split were around 1800. Don't know how moving to a 5 day split has changed things.

Rounded numbers off

Total cals 2140
Protein 178
Carbs 173
Fat 81

Only a slight change in weight after a week and a half. But in the past my hr monitor has shown me that my cals spike during the first two weeks of a new routine. So I'll wait a few more weeks before making adjustments. I do eat less on Sat/Sun. Not wearing the hr monitor when lifting anymore either.

Looks like good numbers on your macros. How much weight are you looking to put on, if any?

[freebirdmac]

Looks like good numbers on your macros. How much weight are you looking to put on, if any?

I'd love 10 pounds of mostly muscle :p

Realistically I can probably only gain a few pounds of dry muscle a year. I'll just keep an eye on the belly and if it's growing too fast then I know I'm eating more than I need.

[Sledge]

I'd love 10 pounds of mostly muscle :p

Realistically I can probably only gain a few pounds of dry muscle a year. I'll just keep an eye on the belly and if it's growing too fast then I know I'm eating more than I need.


Smart thinking, but you can still gain a lot more strength. You touched on it a few days ago. forget the numbers. If you can go more reps then go more reps and up the weight next week. Just from reading your log I can tell you will rocket up through the weights.

[freebirdmac]

Smart thinking, but you can still gain a lot more strength. You touched on it a few days ago. forget the numbers. If you can go more reps then go more reps and up the weight next week. Just from reading your log I can tell you will rocket up through the weights.

I hope I can rocket up through the weight. I've got to work on getting more sleep too. Working on the rep stopping mindset. Or lack of that thought in a set. I think some of it comes from knowing there are more sets to follow and I don't want to wear myself out. Wrong way to look at it.

What has me puzzled is that my strength already belies my size. Just how much am I going to have to push around to gain 1-2" in my thighs? At some point I think I'm going to have to test out a longer higher rep phase for legs.

[freebirdmac]

Shoulder press machine
90x12
110x10
120x6x2 (with spotter)

Front db raises
15x10x3

Side db raises
12.5x10x3

Cable front raises
10x3

Cable across body
10x3

Reverse flyes
10x15x3

Cable upright rows
10x3

Db shrugs
40x20x3

An assortment of new ab exercises followed.

Calves
200x20x4

[freebirdmac]

Hoist chest press
90x12
110x10
120x8
130x6
140x4 (with spotter)

DB decline press
30x10
35x8
40x6
40x4 failed at 4
(last week I did 45x4and could have done more. Not this week)

DB incline press
25x10
30x8
35x6
(new pushing these today wouldn't have worked)

Cable flyes
3x10 increasing weight each time

Pullovers
35x10
40x8
45x4
(my chest was so tired I didn't even try the 50's this week)

Incline db curls
10x10
15x8
20x6
25x4 (did 2 each side, had to sit for 15 sec, then 2/1, 15 sec then got the last one on the left side)

Cable curls
10,8,6

Machine hammer curls
70x10
80x8
90x6
100x4

Cable reverse curls
10,8,6

Concentration curls
15x10
20x8
25x6
30x4 (idle hand helped)

Felt pretty good today but my body seemed to still be recuperating from last week. I'll adapt.

[joedemarco]

How long does it take you to get through a workout like that?

[freebirdmac]

How long does it take you to get through a workout like that?

Today it took about 70 minutes. Some time is taken up swapping plates for my trainer to do his set or waiting for him to finish his db presses so he can spot mine. We try to move at a good pace and keep rests down to around 30 seconds. I will take whatever time I need on leg day though. Not rushing squats and deads.

[joedemarco]

Today it took about 70 minutes. Some time is taken up swapping plates for my trainer to do his set or waiting for him to finish his db presses so he can spot mine. We try to move at a good pace and keep rests down to around 30 seconds. I will take whatever time I need on leg day though. Not rushing squats and deads.

70 minutes...that's actually a pretty good pace considering the volume you got in on that workout. Great job.

[Baldiewonkanobi]

Gotta say that you are one serious lady about your training. I have always been impressed. HOWEVER I have a request....although your avitar sports a great girlie arm and the most looked at arm pit on the Forum...you a sexy little chit and we need to see more of YOU.

Baldie

[freebirdmac]

Gotta say that you are one serious lady about your training. I have always been impressed. HOWEVER I have a request....although your avitar sports a great girlie arm and the most looked at arm pit on the Forum...you a sexy little chit and we need to see more of YOU.

Baldie

Awww, thanks Baldie :emb:

I hate getting my picture taken, but I'll see what I can do.

[freebirdmac]

Smith squats
10x140
8x160
6x180
4x200

Db Bulgarian squats
10x40
8x45
6x50
4x55

Leg press
10, 8, 6, 4

Extensions
8x4

Standing calf raises
200x20x4

I swear I could still feel last week's workout. But it got done.

[tifflex]

Smith squats
10x140
8x160
6x180
4x200

Db Bulgarian squats
10x40
8x45
6x50
4x55

Leg press
10, 8, 6, 4

Extensions
8x4

Standing calf raises
200x20x4

I swear I could still feel last week's workout. But it got done.

Very strong leg workout.

Where are you with your lean mass goals?

[freebirdmac]

Very strong leg workout.

Where are you with your lean mass goals?

Never happy :p

I had a couple of beach times at the end of the summer so the cals didn't get jacked up until a couple of weeks ago. I know I made some progress since May, but I expect, want, much more in the next 6 months. I'm not sure when I'll do picts again. Once a month is a bit much for me. Still mulling it over. I'm looking for 1-2 pounds scale weight a month.

[Baldiewonkanobi]

cheeseburgers

[freebirdmac]

Pullups
Bw x 70 (50 wide grip followed by 20 neutral grip)

Wide grip pull down
10, 8, 8, 6
(up weight next week)

High cable pulls
3x10

Low cable pulls
3x10

Seated one-arm rows (machine)
10x120
8x140
6x160
4x180

Inverted incline rows
30x10x4
(Doing these as Smith bent over rows suck)

V-bar press
10, 8, 6, 4
(new weight for 4 reps)

Standing extensions
40x4 (not enough depth)
35x6x3 (yeesh)

Db skull crushers
15x10x3
(upped weight)

Bench dips
35, 30, 27

[freebirdmac]

cheeseburgers

As in "Smile" or as in "Eat a sammich" ?

[freebirdmac]

Shoulder press machine
90x10
110x6x2

Trainer got a TRX so we used that to do 4 different shoulder exercises. Nice change of pace. Especially since it didn't hurt my shoulders. Front db laterals in particular really hurt.

Cable upright rows
10x3 (upped weight)

Db shrugs
40x20x3

[freebirdmac]

Mini rant that I'm not going to flesh out here...

I hate it when fat people give people with my build and experience in getting out of the skinny-fat rut a hard time about how to do it. Like they know a fuck about it. :angry:

[freebirdmac]

My laugh this morning. And I needed one

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[joedemarco]

Mini rant that I'm not going to flesh out here...

I hate it when fat people give people with my build and experience in getting out of the skinny-fat rut a hard time about how to do it. Like they know a fuck about it. :angry:

Oh yeah, got to love the out of shape, over weight people who know all about fitness and eating healthy. I have such a low tolerance for those people these days.....

[freebirdmac]

RDLs
135x10
155x8
165x6x2

Kneeling one-leg ham curls
50x10
60x8
70x4 (ugh)

Front squats
95x8x3

Light leg press
180x25, 20, 20

Db extensions
35x8x4

V-bar
10, 8, 8, 8
(finding weight at the big gym cable station)

This is why I don't list cable weights. At the little gym my top weight was 62.5, at the big gym today it was 115. :rolleyes:

[freebirdmac]

Just sent an email off firing my trainer. I don't know what bug has gotten up his butt these past several weeks. It's to the point where I was walking on egg shells as it seemed anything I said or did resulted in irritating him. Blech.

I love going to the gym. I love working out. It's a happy place for me. The only irritation should come from the workouts themselves.

[Sledge]

Cool. Think what you can do with the money you save too. I recommend spending it on ice cream.

[freebirdmac]

Cool. Think what you can do with the money you save too. I recommend spending it on ice cream.

Wish I could eat ice cream! (no milk protein, corn, sulfites, and minimal gluten for me)

I was thinking of a beefier nest egg. I can seriously consider retirement in 4 years :D

[Sledge]

screw retirement. Send me the money instead. I'll spend it wisely, on icecream.

[freebirdmac]

screw retirement. Send me the money instead. I'll spend it wisely, on icecream.

Uhhh, sure. Keep checking that mailbox :p

[tifflex]

Mini rant that I'm not going to flesh out here...

I hate it when fat people give people with my build and experience in getting out of the skinny-fat rut a hard time about how to do it. Like they know a fuck about it. :angry:
I followed this thread and literally LOL'd.


Just sent an email off firing my trainer. I don't know what bug has gotten up his butt these past several weeks. It's to the point where I was walking on egg shells as it seemed anything I said or did resulted in irritating him. Blech.

I love going to the gym. I love working out. It's a happy place for me. The only irritation should come from the workouts themselves.
Congratulations! The gym should be your safe haven:yep:.

Wish I could eat ice cream! (no milk protein, corn, sulfites, and minimal gluten for me)

I was thinking of a beefier nest egg. I can seriously consider retirement in 4 years :D
Retirement FTW! Have you thought about what you would "do" after retiring?

[freebirdmac]

Retirement FTW! Have you thought about what you would "do" after retiring?

I know I won't be setting my alarm for 5am, or hopefully for any time. I also plan on tackling some home projects that I never seem to have time for. Aside from that, I'm not concerned. I've seen so many guys at work put off retiring because they had no idea what they would do. Yet every retiree I talk to says they are busier now than when they worked. So I know it'll all fall out. Who knows, maybe volunteer work, or a fun part-time job, flesh out my shelved photography hobby....hehe, I'd actually have time for some cardio :p

[tifflex]

I know I won't be setting my alarm for 5am, or hopefully for any time. I also plan on tackling some home projects that I never seem to have time for. Aside from that, I'm not concerned. I've seen so many guys at work put off retiring because they had no idea what they would do. Yet every retiree I talk to says they are busier now than when they worked. So I know it'll all fall out. Who knows, maybe volunteer work, or a fun part-time job, flesh out my shelved photography hobby....hehe, I'd actually have time for some cardio :p
LOL, I wouldn't get up early if I didn't have to either. I think some identify themselves with what they do for a living and find retirement difficult. I went through something similar when I was laid off four years ago. Thankfully, I used the "down time" to focus on the important things in life and found my identity outside of work.

I like your retirement plans:).

Enjoy your day!

[freebirdmac]

Ok, had a talk with the trainer today. Finally got to talk to a reasonable, sane person who listened and took responsibility. We'll give it another go. I'm sure he gets the message that I ain't playing :rolleyes:

Started out at the big gym

HS decline machine
50x15
90x12
110x10
130x8
(was afraid to push further as I haven't used this machine in ages)

Moved to small gym

Hoist chest press
90x12
110x10
120x8
130x6
(increased reps)

DB incline press
30x10
35x8x2
(left shoulder has been failing on heavier weight. Didn't go for the 40's)

Cable flyes
3x10

Pullovers
35x10
40x8
45x6
50x4 (w/spotter for full range)

Incline db curls
15x10
20x10
25x3
(dropped the 10# x 10 which were useless, increased reps on others. Except 25#. Wish there was an intermediate weight)

Cable curls
10,8,6,8
(finally increased weight on 4th set. wtf I got 8 reps when I was shooting for 4???)

Machine hammer curls
70x10
80x8
90x8
100x6
(increased reps on last two sets)

Cable reverse curls
10,8,0
(increased weight. couldn't get any on last set. Wrists were the weak point)

Concentration curls
20x10
25x6
30x4 (idle hand still helped. Dropped the 15# x 10 and increased reps for the 20 and 25's)

Hell of a workout!

[freebirdmac]

Changing leg routine from Tues/quads, Fri/hams to legs 2x week. Heavy on Tues, lighter on Fri. Back at the big gym for legs.

Smith squats
140x5
160x5
180x5
200x5
(wanted at least one more set @200 but my calves were screaming at me. The right one in particular. Gotta figure out how to warm calves up better)

RDL's
135x5
155x5
165x5x3

Leg press (PWO)
270x5
320x5
360x5
410x5
450x5
500x5
(missed this machine! 500 felt good and aside from shorting the rom on the first rep, went deep. Kind of got spooked mid set as the middle of my left quad knotted up. It felt like, well a knot. Fortunately it rapidly subsided once the weight was locked out. Guess my quads were calling Uncle)

Standing calves
155x8
(this machine really stresses my shoulders and upper back. The machine at the smaller gym is better)

Seated calves
90x8,10,10
(better, but heavy on this gets my knees)

If I am going to do calves at the big gym then I need to find something to stand on and use the Smith.

[freebirdmac]

Walking into the gym tonight I felt like I had already worked out 5 times this week :eek: Mostly because this routine is kicking my butt, and a bit due to staying up later than normal to follow the Yankees.

Up another 2.5 pounds today!!! That's 3.5 pounds since I upped cals and got on this routine. I think I have 1 pound each of pump in my thighs. Jeans were tight after last night's workout.


Pullups
Bw x 56 (38 wide grip followed by 16 neutral grip)

Wide grip pull down
10, 8, 6, 4

High cable pulls
3x10

Low cable pulls
3x10

Seated one-arm rows (machine)
10x120
8x140
6x160
4x180

Incline Db rows. alternating position (hip/shoulder) and palm (facing in/back)
30x10
35x10
40x10

V-bar press
10, 8, 5, 2

Standing extensions
35x8x4

Db skull crushers
12.5x 12x3
(should have used 15's)

Bench dips
failure x 3