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freebirdmac
03-26-2011, 02:18 PM
Oct 4; Nov 29; March 26

age: 51
height 5'4"
weight: 109 ;113 ;120.6 (was 122 2 weeks ago)
Upper Arms: 11 1/4 ; 11 7/8 ; 12
Waist: 24 1/4 ; 24 1/2 ; 25 1/4
Mid Thigh: 19 ; 19 1/2 ; 20 3/8
Chest: 31 1/2 ; 31 7/8 ; 32 1/4
Calf: 11 7/8 ; 12 1/8 ; 12 1/4


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


http://i286.photobucket.com/albums/ll99/freebirdmac/back_comp-2.jpg

Sunnyday
03-26-2011, 03:52 PM
Great improvements, girl! Really noticeable in your legs, got some nice definition there. Reps in spirit but the rep police want me to spread the love.

freebirdmac
03-28-2011, 12:27 PM
Great improvements, girl! Really noticeable in your legs, got some nice definition there. Reps in spirit but the rep police want me to spread the love.

Thanks! I'm happy my legs are finally responding. Gotta long way to go though. can't complain too much about upper body. I have no idea what's it like to train upper body pain free :(

Muscgrows
03-28-2011, 04:45 PM
Thanks! I'm happy my legs are finally responding. Gotta long way to go though. can't complain too much about upper body. I have no idea what's it like to train upper body pain free :(

You are looking good chickie. You can really see the changes in your legs and hip area.:hugme:

freebirdmac
03-28-2011, 05:26 PM
Chest/bi

Db flat press
20x15
25x15
30x15
35x10
40x8
(got all psyched out and shaky getting the 40's up)

Db incline press
20x15
25x10
30x10
35x8
(had to get help getting the 35's up )

Db incline flyes
25x7 - these hurt my shoulders

DB flat flyes
25x7x2

Seated incline cable flyes
10, 10, 6 upped weight each set

Pullovers
35x10
40x10
45x6

Cable curls
10, 10,10, 6 upped weight each set

Spider curls
20x10, 25x4, 20x10

Preacher curls
35x6, 30x8x2

Concentration curl superset
Complete on one arm before doing the other
25#/15#/10# x 10/15/20 x 2

No time left for abs.

Pinched something on the right side of my neck. I think it happened during cable flyes. :rolleyes:

Mike Conley
03-28-2011, 05:30 PM
Oct 4; Nov 29; March 26

age: 51
height 5'4"
weight: 109 ;113 ;120.6 (was 122 2 weeks ago)
Upper Arms: 11 1/4 ; 11 7/8 ; 12
Waist: 24 1/4 ; 24 1/2 ; 25 1/4
Mid Thigh: 19 ; 19 1/2 ; 20 3/8
Chest: 31 1/2 ; 31 7/8 ; 32 1/4
Calf: 11 7/8 ; 12 1/8 ; 12 1/4


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


http://i286.photobucket.com/albums/ll99/freebirdmac/back_comp-2.jpg


Great improvements!!!! Congrats on the quads btw. I was like damnnn :yep:
Keep at it!! and Good luck!

freebirdmac
03-28-2011, 06:40 PM
Great improvements!!!! Congrats on the quads btw. I was like damnnn :yep:
Keep at it!! and Good luck!

Thanks! Now if I can get gains like that a couple more times :p

Mac
03-28-2011, 07:05 PM
All around great improvements everywhere. All that hard work is paying off.

joedemarco
03-28-2011, 09:26 PM
I agree with Steve. Just all around great improvements. It must feel good!

freebirdmac
03-29-2011, 04:34 PM
All around great improvements everywhere. All that hard work is paying off.


I agree with Steve. Just all around great improvements. It must feel good!

Thanks guys. I really can't complain. I think my gains were good. Of course I want more! :p

freebirdmac
03-29-2011, 04:40 PM
Squats
barx10
85x10
105x10
125x10
135x8
95x15
(I normally lift the bar with my right foot forward. Changed this after watching all the squat videos. So naturally I yanked my left adductor on my first step back @95 :rolleyes: Going back to my split stance for lift off. )

Superset unilateral extensions w/bulgarian squats

Unilateral extensions
70x10
80x10
90x7/9

ss w/bulgarian squats
25#db's 10 each leg x 3

Leg press
90x20
180x20
270x10
180x15
90x20

Abductor/adductor ss w/leg press calves
135/75 x 10 x 3
ss w/
230x20x3

I miss my food!!!! My deficit isn't large but it's still 500-600 cals less than my bulking cals.

axioma
03-30-2011, 11:58 AM
Squats
barx10
85x10
105x10
125x10
135x8
95x15
(I normally lift the bar with my right foot forward. Changed this after watching all the squat videos. So naturally I yanked my left adductor on my first step back @95 :rolleyes: Going back to my split stance for lift off. ):yep:

Superset unilateral extensions w/bulgarian squats

Unilateral extensions
70x10
80x10
90x7/9

ss w/bulgarian squats
25#db's 10 each leg x 3

Leg press
90x20
180x20
270x10
180x15
90x20

Abductor/adductor ss w/leg press calves
135/75 x 10 x 3
ss w/
230x20x3

I miss my food!!!! My deficit isn't large but it's still 500-600 cals less than my bulking cals.

Great workout! FYI, I am posting the vids on the blog...I will let you know when they are up so you can take a look, thanks!

DUKE56
03-30-2011, 12:58 PM
Great job, I could see bigger arms and legs.

leanbody
03-30-2011, 05:09 PM
Wow - great improvements! you are looking terrific!

freebirdmac
03-30-2011, 05:32 PM
Thanks guys!!

Actually went into the gym on my rest day and did abs :eek: I must be outta my mind!

freebirdmac
03-31-2011, 06:36 AM
#$@!!

Rolled over in my sleep, left to right, using my left arm to pull the covers. Instant bad pain! Woke me up. Hurts to move it, hurts doing nothing. Initially I thought it was the anterior delt. Now it seems like it's in the shoulder blade area. Ugh. Got a pain patch on for work. Guess I won't be doing shoulders or bi's tonight.

Mac
03-31-2011, 07:13 AM
Sorry to hear this Pam. I can totally relate to it. It's exactly what happened to me as I don't recall injuring it in the gym but do remember the pain caused by pulling the covers over while tossing in my sleep. I hope it's just a temporary thing.

freebirdmac
03-31-2011, 07:36 AM
Sorry to hear this Pam. I can totally relate to it. It's exactly what happened to me as I don't recall injuring it in the gym but do remember the pain caused by pulling the covers over while tossing in my sleep. I hope it's just a temporary thing.

You're the first person I thought of! I had just read that in your journal, what, yesterday? I think the only thing temporary is the time I can work shoulders or chest and not aggravate something in the shoulder area. I do know from experience that it'll happen if you don't lift another weight. My problems started long before I picked up the first weight. Lifting has actually helped.

Wonder if a massage would help or if that's best for later?

Mac
03-31-2011, 07:48 AM
You're the first person I thought of! I had just read that in your journal, what, yesterday? I think the only thing temporary is the time I can work shoulders or chest and not aggravate something in the shoulder area. I do know from experience that it'll happen if you don't lift another weight. My problems started long before I picked up the first weight. Lifting has actually helped.

Wonder if a massage would help or if that's best for later?

This isn't how I want to be thought of. LOL

I don't think it would hurt to get a gentle massage and get blood into the injured area. Icing it can bring in some more blood flow too.

Maybe I shouldn't mention these kinds of things in my journal.

:dunno:

freebirdmac
03-31-2011, 08:19 AM
This isn't how I want to be thought of. LOL

I don't think it would hurt to get a gentle massage and get blood into the injured area. Icing it can bring in some more blood flow too.

Maybe I shouldn't mention these kinds of things in my journal.

:dunno:

Lol! I don't think you were a jinx. It's mere coincidence :)

Yeah, I was tempted to stay home, telecommute, and do some icing. Maybe I'll leave early.

freebirdmac
03-31-2011, 12:10 PM
Shoulder has calmed down quite a bit thanks to time, motrin, quercetin/bromelain, and a pain patch. It's very tender though. One false move and I know what'll happen. I'm guessing it's the shoulder blade area where I battle bursitis. That one bad move last night got the area spasming like crazy. Or that's my thought at the moment. Oye. :(

Sunnyday
03-31-2011, 10:59 PM
OW! Sorry about your shoulder. Glad it's somewhat better tonight...hope it is only temporary.

mkris7
04-01-2011, 02:40 AM
u look great! Hope your shoulders feel better!

freebirdmac
04-02-2011, 06:50 PM
Shoulder blade area is doing much better. Left ant delt is talking to me a bit. Lots of pain free popping noises when I do shoulder dislocates sans any bar etc. I may have tweaked both Wed night.

I got on my elliptical today. Lol! I lasted 5 minutes as my quads were yelling at me! I need to find the grease stuff. I think Sole gave me some when I bought this thing. Seems to be binding a bit. But still! I couldn't believe how quickly my quads complained. Quad day was 4 days ago :rolleyes:

freebirdmac
04-03-2011, 12:41 PM
Phfftt. I can't raise my left arm to the side further than shoulder height without pain. I still can't figure out if it's all coming from the shoulder blade area or ant delt. Or both :( I'm wonder if my two short excursions on the elliptical aggravated it. Just having the arm move back and forth with the handle :dunno: Grrrrrr :mad:

Mac
04-03-2011, 12:55 PM
Phfftt. I can't raise my left arm to the side further than shoulder height without pain. I still can't figure out if it's all coming from the shoulder blade area or ant delt. Or both :( I'm wonder if my two short excursions on the elliptical aggravated it. Just having the arm move back and forth with the handle :dunno: Grrrrrr :mad:

Damn, this must be part of old-timer's syndrome. I never felt any pain in the blade area myself, always the frontal and medial head where it attached to the humerous. But that has been gone for a while, only to surface somewhere else.

Do you have trouble reaching across your body, to touch your right shoulder?

My pain never seemed to come from just one place, it was as if it moved around.

freebirdmac
04-03-2011, 01:17 PM
Damn, this must be part of old-timer's syndrome. I never felt any pain in the blade area myself, always the frontal and medial head where it attached to the humerous. But that has been gone for a while, only to surface somewhere else.

Do you have trouble reaching across your body, to touch your right shoulder?

My pain never seemed to come from just one place, it was as if it moved around.

I have impingement syndrome in my right shoulder and always feel something when reaching across my body. Fortunately it hasn't acted up in about a year.

This left shoulder blade bursitis seems to be in the rhomboid minor and levator scapulae attachment line. In the past when it flared I'd feel it in my left pec. Even up my neck and my tongue would feel funny. More of tendonitis type referral. The quercetin/bromelain has made a huge difference and this pain is not the same. My shoulder hurts no matter which direction I move it, but far more so when raised to the side. Pressing on the ant delt helps. But so does pressing on the shoulder blade area.

I can't call this old age syndrome. I started having these problems when I was 34.

ayezer
04-03-2011, 01:20 PM
great improvement

Mac
04-03-2011, 02:17 PM
I can't call this old age syndrome. I started having these problems when I was 34.

Yeah, I know... it can happen at any age. I feel your pain.

ZenFit
04-04-2011, 02:20 PM
thanks for sharing your story..

freebirdmac
04-04-2011, 02:23 PM
thanks for sharing your story..

Welcome!

freebirdmac
04-04-2011, 02:43 PM
I so want to go to the gym! I was toying with hitting bi's and abs. But if I ignite this shoulder and can't do quads tomorrow I'll be really pissed off. So I'm going to hold off. Thurs I can hit arms and abs, then Friday hams and lower back. Then hopefully be back to somewhat normal next week.

Thinking about following Steve's lead and put chest and shoulders together for awhile. Leave out the exercises that I know create issues. For me that's db flyes, sometimes cable flyes, and side raises. Definitely no bb or Smith Chest presses. Fewer exercises and volume. See what that does for me.

freebirdmac
04-05-2011, 04:37 PM
Only got about 4 hours sleep last night. Don't know if it was that or lesser food making me feel weak. Shoulder did ok. It wasn't particularly fond of squats, but it didn't act up. I took a Motrin beforehand just in case. I also left the forearm bands odd today for the first time since Dec. I won't do that again. They are still making a huge difference.

Squats
barx10
85x10
105x10
125x10
135x8
105x8
95x8

Superset unilateral extensions w/bulgarian squats

Unilateral extensions
70x10
80x7/10
90x7/9
bilateral 60 x 20

ss w/bulgarian squats
25#db's 10 each leg x 3

Leg press
90x20
180x20
270x12
180x15
90x20

Abductor/adductor ss w/leg press calves
135/75 x 10 x 3
ss w/
230x20x3

Hammerfit
04-05-2011, 05:41 PM
Only got about 4 hours sleep last night. Don't know if it was that or lesser food making me feel weak. Shoulder did ok. It wasn't particularly fond of squats, but it didn't act up. I took a Motrin beforehand just in case. I also left the forearm bands odd today for the first time since Dec. I won't do that again. They are still making a huge difference.

Squats
barx10
85x10
105x10
125x10
135x8
105x8
95x8

Superset unilateral extensions w/bulgarian squats

Unilateral extensions
70x10
80x7/10
90x7/9
bilateral 60 x 20

ss w/bulgarian squats
25#db's 10 each leg x 3

Leg press
90x20
180x20
270x12
180x15
90x20

Abductor/adductor ss w/leg press calves
135/75 x 10 x 3
ss w/
230x20x3

Nice Job!

joedemarco
04-05-2011, 06:14 PM
Must have felt good to get into the gym. Good leg workout!

freebirdmac
04-05-2011, 06:39 PM
Nice Job!

Thanks! I plan on doing box squats and high/wide leg presses on ham day (Friday). Try to incorporate your suggestions to build the hams.


Must have felt good to get into the gym. Good leg workout!

Yes it did! Two other regulars are out. One guy with a shoulder injury and another with a strained back. I feel lucky :)

freebirdmac
04-07-2011, 09:23 AM
Quads are still sore as are my adductors and glutes :) My left shoulder started bothering me a bit yesterday. Off and on. This morning both shoulders are unhappy. Yeesh. Popped a motrin and will take quercetin/bromelain later. Got a massage scheduled Fri evening. Once I can get this inflammation to stay down I'll be back in business. Still going to see what I can do with bi/tri/abs tonight. Lower back and hams tomorrow. I'm hoping my adductors will be rested enough by then for sumo box squats and wide leg press.

axioma
04-07-2011, 09:24 AM
Beast!

Mac
04-07-2011, 10:12 AM
I think you love pain!

Not the hurt shoulder kind, of course.

freebirdmac
04-07-2011, 10:38 AM
Yeah, I'm in good company here :p I think only Joe trains pain/injury free. Just proves the guy is not human.

freebirdmac
04-07-2011, 05:05 PM
Db preacher curls
30x10x2
35x8

Spider curls
20x10x3
(left shoulder did some complaining)

Lying curls
2 sets, no go w/shoulder

Concentration curl superset
25x10/15x15/10x20
(lasted one set. Was ok on right side, not left)

V-bar
4x15

DB lying extensions
17.5x10x4

Various ab exercises

Amazing how tight the middle of my back is right now. I'm guessing it was taxed by squats on Tues and I kept it overly tight while trying to keep my shoulders happy.

Sunnyday
04-07-2011, 06:32 PM
Nice WO, in spite of the shoulder & back acting up. Hope things loosen up & pain diminishes soon.

freebirdmac
04-07-2011, 07:04 PM
Oh, and as a federal employee, I'm incensed at the prospect of another shutdown. I was there for the last one which lasted about a month :mad:

By federal law we cannot work period during a shutdown. Voluntary work by a non-excepted employee can result in fines and jail time :rolleyes: Ok, fine. But congress damn well sure pay me when it's over. Locking us out at this point is inexcusable.

We have one last full paycheck due to us on 4/15. Which I think we'll get. After that...

Mac
04-07-2011, 08:01 PM
Oh, and as a federal employee, I'm incensed at the prospect of another shutdown. I was there for the last one which lasted about a month :mad:

By federal law we cannot work period during a shutdown. Voluntary work by a non-excepted employee can result in fines and jail time :rolleyes: Ok, fine. But congress damn well sure pay me when it's over. Locking us out at this point is inexcusable.

We have one last full paycheck due to us on 4/15. Which I think we'll get. After that...

This sucks...

Sunnyday
04-07-2011, 11:05 PM
This sucks...


x2! :mad:

axioma
04-08-2011, 12:37 PM
Oh, and as a federal employee, I'm incensed at the prospect of another shutdown. I was there for the last one which lasted about a month :mad:

By federal law we cannot work period during a shutdown. Voluntary work by a non-excepted employee can result in fines and jail time :rolleyes: Ok, fine. But congress damn well sure pay me when it's over. Locking us out at this point is inexcusable.

We have one last full paycheck due to us on 4/15. Which I think we'll get. After that...

I feel a rant coming on...I'm going to refrain....hang in there.

freebirdmac
04-08-2011, 02:28 PM
Dang, according to shutdown guidance we cannot even check our email. Send or receive. Which we can do via the web under normal circumstances from any computer. They record who accesses email, where and when. And can compare against the list of furloughed employees. This was all stated in our official guidance.

We had to give our boss a phone number and alternate email for communication. Talk about a massive phone/email tree!

Sunnyday
04-08-2011, 02:33 PM
^^
All I can say is WOW.

freebirdmac
04-08-2011, 07:15 PM
A little stressed and a bit rushed. Had to deal with a flurry of late afternoon work emails and get my workout in before my massage.

Box squats
barx10
85x10
95x10
105x6
(weights are low but did much better today. Considering adductors and glutes were still a bit sore. Took me two tries on the last rep of the last set to get up :p )

Leg press feet high and wide
Ha! None of the three leg press machine will work. At the highest seat setting on all 3 the best I could do was wide with feet mid plate.

Single leg straight leg deads
Lol! Yeah right. I have the balance of a drunk apparently. Did better with the bb over db but not good enough to make an exercise out of it.

Lying ham curls
50x15
60x15
70x8
35x20
(hams were sore. didn't realize it until I started these)

Rack pulls
95x10
135x10
155x5x2
(had the bar set a bit lower than previously. wanted to see if it would work so I wouldn't have to stand on a pair of 25's. I think it's too low and will go back to a higher rail and stand on plates)

Hyperextensions
bw x 8 x 3
(back kept cramping up. This will probably be like abs. If I don't do abs for awhile it doesn't take many crunches for my abs to cramp up. But it doesn't take many sessions for that to ease up)

Some supposed glute machine. You stand upright and push a pedal back. Phfftt. I only felt it in my quads.

Massage was great! She hit my left shoulder really well. Between working that, right shoulder, and upper back I feel better already. Really needed a 2 hour massage though.

Sunnyday
04-08-2011, 07:37 PM
A little stressed and a bit rushed. Had to deal with a flurry of late afternoon work emails and get my workout in before my massage.

Box squats
barx10
85x10
95x10
105x6
(weights are low but did much better today. Considering adductors and glutes were still a bit sore. Took me two tries on the last rep of the last set to get up :p )

Leg press feet high and wide
Ha! None of the three leg press machine will work. At the highest seat setting on all 3 the best I could do was wide with feet mid plate.

Single leg straight leg deads
Lol! Yeah right. I have the balance of a drunk apparently. Did better with the bb over db but not good enough to make an exercise out of it.

Lying ham curls
50x15
60x15
70x8
35x20
(hams were sore. didn't realize it until I started these)

Rack pulls
95x10
135x10
155x5x2
(had the bar set a bit lower than previously. wanted to see if it would work so I wouldn't have to stand on a pair of 25's. I think it's too low and will go back to a higher rail and stand on plates)

Hyperextensions
bw x 8 x 3
(back kept cramping up. This will probably be like abs. If I don't do abs for awhile it doesn't take many crunches for my abs to cramp up. But it doesn't take many sessions for that to ease up)

Some supposed glute machine. You stand upright and push a pedal back. Phfftt. I only felt it in my quads.

Massage was great! She hit my left shoulder really well. Between working that, right shoulder, and upper back I feel better already. Really needed a 2 hour massage though.


That happens to me, too, when I don't work a bodypart for a while. I thought it was an age thing. Glad to know I'm not the only one. :)

Muscgrows
04-09-2011, 08:55 PM
Hey chickie,
Going strong! Keep up the awesome work.

freebirdmac
04-11-2011, 04:58 PM
Taking it easy on the shoulders.

Flat db press
20x20
25x20
30x15
35x10

Pullovers
35x10x3

Db preacher curls
30x10
35x8x2

Db spider curls
20x10x3

Concentration curl ss
25/15/10 x 10/15/20

Wrist curls and reverse wrist curls

freebirdmac
04-12-2011, 04:52 PM
Squats
barx10
85x10
105x10
125x10
135x8
105x8

Superset unilateral extensions w/bulgarian squats

Unilateral extensions
70x10
80x10
90x7/9
bilateral 60 x 20

ss w/bulgarian squats
25#db's 10 each leg x 3

Leg press
90x20
180x20
270x10
180x15

Abductor/adductor ss w/leg press calves
135/75 x 10 x 3
ss w/
230x20x3

Felt good going in. Left shoulder/lat area is sore (pullovers I guess) which was distracting during squats. But I don't think it impacted the end result. I just suck at squats :p Actually I've tightened up my form and I'm getting deeper on the two higher weights.

May not seem like much but my legs couldn't do any more and I felt kind of nauseous at the end.

I hate dieting!

joedemarco
04-12-2011, 08:32 PM
Good job. Glad to hear your squat technique is improving too!

Sunnyday
04-12-2011, 10:21 PM
Nice work! If you got to the nausea stage, you worked your legs right. I actually chew cinnamon gum during my leg WOs to help with the nausea. It works for morning sickness, so i tried it for my WOs. Worked great!

freebirdmac
04-14-2011, 07:13 PM
First shoulder workout since my overnight rollover snafu.

Seated from raises
10x10
15x10x2

Seated bent over rev flyes
15x10x3

Smith presses PWO
bar x 20
20 x 10
40x8
(weird popping feeling in my left shoulder. No pain, couldn't hear it either. But I felt it! Never had that before)

Tri presses
10, 10,10
(last set somehow nailed my left lat area. Yeesh)

Kick backs
10x10
(uh, no. left side did not like these!)

Lying extensions
17.5x10x3

Bench dips
bw x 25 x2
(surprised these went ok)

Hanging leg raises, hip thrusts, crunches

Not sure how upper back will go tomorrow.

Sunnyday
04-14-2011, 09:24 PM
Solid WO! Just let pain be your guide & when in doubt go lighter for now, just like you're doing.

freebirdmac
04-15-2011, 09:11 AM
Solid WO! Just let pain be your guide & when in doubt go lighter for now, just like you're doing.

That's the plan. I go through this a few times a year. Eventually I'll be pushing hard again.


Oops. Forgot to list wide grip upright rows on the Smith. 3x40.

Sunnyday
04-15-2011, 02:18 PM
Wide grip upright rows are KEY! I finally started to see progress once I added them.

freebirdmac
04-15-2011, 05:29 PM
Sumo box squats
bar x10
85x10
95x10
105x8
85x10
(got a couple more at 105. Still working on getting off the bench hip first rather than leading wit quads)

BB hip raises
85x10x2
85x7

Lying leg curls
45x5 bilateral + 5 each leg unilateral negatives
55x5 bilateral + 3 each leg unilateral negatives
65x10 bilateral

Leg press, feet high, wide
3 sets of 20 pyramiding up
3 sets of 20 pyramiding down
(had to go upstairs and use the leg press in the circuit area in order to do this. It's a horizontal, selectorized press)

Rack pulls, bar just below knee
95x10
135x10
155x8x2

Bent over rows
65x10
85x10
105x10

High row machine
25x15
45x12
70x6

Prone grip pull down
55x10
70x10
85x10

Hypers
bw x 15, 15, 10
(did a bit better before the cramping snuck in)

I had to keep reminding myself that my last back workout was 3 weeks ago and not go crazy. My left shoulder blade area behaved. Although driving home I could feel pain in my left pec. That's where I get referred pain from bursitis in my left shoulder blade.

Sunnyday
04-15-2011, 09:46 PM
Niiiiiiiiiiiice! Bet it felt good even if you had to hold back a bit. Hope your shoulder blade & pec are feeling OK tonight.

freebirdmac
04-18-2011, 06:56 PM
Still going slow on chest to protect my shoulders

Flat db presses
20x20
25x15
30's were taken, skipped to 35's
35x10x2

Incline db presses
20x10
25x10
(felt that was enough for now)

Cable flyes
10x3
(even light these were bugging shoulder blade area)

Pullovers
35x10
40x10x2

Giant set of bi's
Spider curls to bb curls to db preacher curl to single arm cable curls
Dropped weight as I had no idea how this would run
15x10 to 45x10 to 25x10 to light weight x30
4 sets
Only got 8 reps on last two curl sets. Did up db preacher curls to 30 for last set. Got 8.

My daughter was not feeling good today and missed work. I figured the headache was allergy related. When I came home she was running a 101.8 fever. Dosed her with Motrin, then Tylenol to get it down enough for her to be comfortable. Hopefully she'll be better in the am or that I can get a same day doc appointment. And that I don't get whatever it is!!!!

freebirdmac
04-21-2011, 02:21 PM
Missed Tuesday's quad day to take my daughter to the doc. Strep throat. Had a hair appointment yesterday, my normal rest day. Been feeling kind of yucky, off and on. Came home today and had a choice of getting dressed for the gym, or crashing on the couch. The couch won. Hopefully it won't get any worse and I can get a leg/back workout in tomorrow.

It's amazing I've been leaning out these past several weeks. No cardio and several missed workouts. Bah.

Sunnyday
04-22-2011, 12:14 AM
Strep - bleccch! Hope she feels better soon.

Crossing fingers for you that you get in a killer WO tomorrow. My gym is closed so somebody better get in a WO for me!

freebirdmac
04-22-2011, 07:45 AM
Strep - bleccch! Hope she feels better soon.

Crossing fingers for you that you get in a killer WO tomorrow. My gym is closed so somebody better get in a WO for me!

Ain't going to be me :( I feel like crap. I'm just hoping I can fight it off without needing antibiotics.

Sunnyday
04-22-2011, 08:23 AM
Sigh...was hoping you'd be better today. Rest up, then, and get better fast.

Down4whatever
04-22-2011, 10:59 AM
Ain't going to be me :( I feel like crap. I'm just hoping I can fight it off without needing antibiotics.

Damn, hope you feel better soon Pam. Rest, and then rest some more.

Muscgrows
04-22-2011, 07:30 PM
Rest up Free. Feel better.

freebirdmac
04-22-2011, 07:38 PM
Blah. I did keep my massage appointment. She spent the entire hour on my back. Mostly upper back. Dang were my teres major and minor sore! Holy cow! And I haven't worked back in a week.

freebirdmac
04-25-2011, 05:34 PM
Man, that massage therapist really worked my back. It spasmed some over the weekend, really went nuts last night. Chest tonight was aggravating it but I just said f-it. I'm tired of injuries and illness! So if it's going to hurt I'm going to give it a reason to :p Went back to my full chest routine. Everything felt heavy today, weights sucked, but so what :mad:

Flat db press
20x20
25x15
30x12
35x10x2

Incline db presses
20x10
25x10
30x10

Incline db flyes
20x10x3

Cable incline flyes
10, 8, 8

Pullovers
35x10
40x10x2

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 10
ss w/
Db spider curls
15x10x3

Concentration curl ss
25/15/10 x 10/15/20

Wrist curls and reverse wrist curls

Waist is down 3/4" but legs are only down 1/4" with no pump. That makes me happy. Down 3.5 pounds on the scale. I figure 3 more pounds will do it. That'll leave me at 115# which is 6# over my starting bulk weight. Usually my legs track with my waist so I know I but on some good mass and maybe even a bit more since I started leaning out. But dang gone I need food to get the weights up :p

freebirdmac
04-26-2011, 04:36 PM
Squats
barx10
85x10
105x10
125x10
135x8
95x10

Giant set unilateral extensions w/bulgarian squats w/abductor/adductor

Unilateral extensions
70x10
80x10
90x8
bilateral 60 x 20

ss w/bulgarian squats
25#db's 10 each leg x 3

ss w/
Abductor/adductor
135/75 x 10 x 3

Leg press
90x20
180x15
270x10

Standing calves
3x180x20

No gas left in the tank doing leg press. Didn't make the drop set tonight.

Sunnyday
04-26-2011, 11:30 PM
Wow, girl. Giant set looked painful. No wonder you ran out of gas!

Muscgrows
04-26-2011, 11:38 PM
Awesome set.

freebirdmac
04-28-2011, 05:07 PM
Seated side raises ss w/seated front raises
10x1, 12.5x10x2 for each

Seated bent over rev flyes
12.5x12x3

Smith presses PWO
bar x 10
20 x 10
30 x 10
40 x 8
20 x 10

Wide grip upright rows, Smith PWO
30x10x3

Db close grip presses
10x30
15x15x3

V-bar tri presses
10, 10, 10, 10
(upped weight each set)

Db lying extensions (db in each hand)
15x10x3

Bench dips
bw to failure x 3

Hanging leg raises, hip thrusts, crunches

So far so good! Hope to be able to lift heavier next week on chest and shoulders.

Calves are killing me! I did standing calf raises Tues for the first time since last summer. Did a slow 10 with lots of rom followed by a fast ten. Guess I should have used a lighter weight. It's hard to walk upright :p

KevinCouch
04-28-2011, 05:18 PM
Seated side raises ss w/seated front raises
10x1, 12.5x10x2 for each

Seated bent over rev flyes
12.5x12x3

Smith presses PWO
bar x 10
20 x 10
30 x 10
40 x 8
20 x 10

Wide grip upright rows, Smith PWO
30x10x3

Db close grip presses
10x30
15x15x3

V-bar tri presses
10, 10, 10, 10
(upped weight each set)

Db lying extensions (db in each hand)
15x10x3

Bench dips
bw to failure x 3

Hanging leg raises, hip thrusts, crunches

So far so good! Hope to be able to lift heavier next week on chest and shoulders.

Calves are killing me! I did standing calf raises Tues for the first time since last summer. Did a slow 10 with lots of rom followed by a fast ten. Guess I should have used a lighter weight. It's hard to walk upright :p

Keep up the great workouts Pam! I may have missed an earlier post of yours but why haven't done standing calves since last summer? Injury or just doing different movements? I know when you begin to train calves after a layoff they get NICE and SORE!;)

freebirdmac
04-28-2011, 05:23 PM
Keep up the great workouts Pam! I may have missed an earlier post of yours but why haven't done standing calves since last summer? Injury or just doing different movements? I know when you begin to train calves after a layoff they get NICE and SORE!;)

I dropped standing calves because of the loading on my shoulders. I was relying on seated and leg press calves over the winter. More recently I dumped seated as they were bothering my knees (was doing heavy, 8 reps). I think besides this being a different movement it also points out that I'm probably not getting as good of a rom on the leg press. They did grow nicely over the winter.

Sunnyday
04-28-2011, 09:19 PM
Funny, mine have been growing better doing them on the leg press as well. Yet I know I'm not getting as good a ROM and I also have the same problem that the leg press bothers my knees as I get heavier. But I've maxed out on standing calves because it compresses my back too much and that hurts, plus they just weren't growing. What's a growing girl to do?

freebirdmac
04-28-2011, 09:39 PM
Funny, mine have been growing better doing them on the leg press as well. Yet I know I'm not getting as good a ROM and I also have the same problem that the leg press bothers my knees as I get heavier. But I've maxed out on standing calves because it compresses my back too much and that hurts, plus they just weren't growing. What's a growing girl to do?

Leg press hurt my knees initially as well. By keeping the reps at 20 I'm ok. I honestly think it's all the other stuff I do that's mostly responsible for my calf growth.

Sunnyday
04-28-2011, 09:49 PM
Good point. I hadn't thought of all the other stuff that I do that works my calves as well. Bet that does have a lot to do with it.

freebirdmac
04-29-2011, 03:47 PM
Calves. Ohmygosh is my left one super sore! The right one is sore too, but more of a normal sore. My left one hurts sitting still. Put a pain patch on it this am. Every time I sit for awhile it takes several minutes to stand up straight.

Kept to my plan to take off work and clean out the garage. Yuck! What a disgusting place. Took way longer than I anticipated. The bad news is while I was putting a sort of heavy bag in the car I immediately felt my left front delt area scream. For awhile I couldn't raise my left arm forward higher than my shoulder. Finished loading up and made a trip to the dump. It's settled down a bit now. After I finish sweeping the floor I'm going to ice it. Popped a Motrin as soon as I got home. I already knew I wasn't going to make ham/back day. Got enough of a back workout cleaning the garage.

Spring cleaning has to be done! Weekends are just too damn short.

freebirdmac
04-30-2011, 06:34 AM
Whew! Shoulder is ok! Now it might feel a bit different if I put some weight in my hand but I can move my arm around just fine. Left calf finally feels simply sore. :)

partsRheavy
04-30-2011, 09:35 AM
Glad you're feeling better! Happy Spring cleaning recovery!!!!!

tifflex
04-30-2011, 09:07 PM
I'm glad you're feeling better! Enjoy the weekend:).

freebirdmac
04-30-2011, 09:29 PM
I'm glad you're feeling better! Enjoy the weekend:).

Hai Tiffany!!!! :D

freebirdmac
05-02-2011, 11:25 AM
Geez. I think I need to start a new journal. Freebird's injury and illness struggles :eek: As soon as the alarm went off my stomach starting cramping up. After 3 hours of unreal stomach cramps and emptying of everything in my body, I'm better, but totally whipped. I suspect it was the asparagus I ate last night. My grocery store likes to stand bunches in water. I will never buy asparagus displayed like this again. Fortunately I had some candied ginger to help with the nausea and cramping. I've also managed to hold down some oatmeal and coffee (I was starving!). So, I'm kind of guessing that I'm not going to make chest/bi this afternoon :(

HeavyDutyGuy
05-02-2011, 04:21 PM
Workouts look good- just got done scanning this page. Injuries and illness suck. Try to avoid them lol. But sometimes they are a test. I woke up today- feel like crap honestly, but today was my day so went anyway. Its sometimes just like that.

Sunnyday
05-02-2011, 11:48 PM
Ick! Sorry you had to endure that, Pam. Tossing your food is never fun.

partsRheavy
05-03-2011, 02:00 AM
Unlike most ppl, you may not be cheating enough???? Try shopping at organic or Whole Foods type markets?? Maybe pricier but better sanitary practices?

freebirdmac
05-03-2011, 08:30 AM
Workouts look good- just got done scanning this page. Injuries and illness suck. Try to avoid them lol. But sometimes they are a test. I woke up today- feel like crap honestly, but today was my day so went anyway. Its sometimes just like that.

Yep. I've had many days like that. Went anyway and it was good.


Ick! Sorry you had to endure that, Pam. Tossing your food is never fun.

Uhh, I wouldn't exactly say "toss" :)


Unlike most ppl, you may not be cheating enough???? Try shopping at organic or Whole Foods type markets?? Maybe pricier but better sanitary practices?

I'm leaning out a bit so there's no real cheating. Hell, let's be real, with my food issues there's never any cheating. Everything I eat is wholesome.

I wish we had a Whole Foods! I do shop a lot at Trader Joe's and do buy asparagus and squash from them. They are in sealed packages. My grocery store doesn't always stand their asparagus in water. Next time I'm in the store I'm going to have a chat with the produce manager.

Mac
05-03-2011, 08:36 AM
We had an issue with asparagus recently too, and I thought WTF can be happening, how could there be something living in it after 20 minutes in the oven to cause stomach distress. Didn't eat it for a couple of weeks.

I hope you're feeling better today! Good news for me, my shoulder seems to be improving. I see better times coming for you too.

freebirdmac
05-03-2011, 08:48 AM
Much different morning today :) Still having mild tummy cramps. I've had IBS for decades. Stuff like this just keeps the gut spasming incorrectly for awhile. I have no choice but to eat my normal foods so that doesn't help. Chewing on small bits of this candied ginger does help.

I'm going to quit sweating all of these set backs. They'll pass and I am leaning out, not bulking. June 6 is my target for starting a 6 week bulk. This is just a phase.

freebirdmac
05-05-2011, 05:25 PM
Back in the gym. Again. My inner workings are still sore from Monday's food poisoning fun.

Seated side raises
10x10
12.5x10x2

Seated front raises
12.5 x10
15x10x2

Seated bent over rev flyes
15x15x3

Smith presses PWO
bar x 10
30 x 12
40 x 10
50 x 5
20 x 10

Wide grip upright rows, Smith PWO
35x10x3

Db close grip presses
15x15x4

V-bar tri presses
10, 10, 10, 10
(upped weight each set)

Db lying extensions (db in each hand)
15x10x3

Bench dips
bw to failure x 3

Totally skipped abs. I can get some indigestion from doing them on a good day. Since I went in with my internal guts still sore I didn't think it'd be a good idea.

It's amazing how much better my shoulder workouts are when I don't work chest :p

freebirdmac
05-06-2011, 04:55 PM
Sumo box squats
bar x10
85x10
95x10
105x8
85x10

Straight leg deads
bar x 10
95 x 10
115 x 10
135 x 8 x 2
(I felt my right ham on the last set. I started with the bar up on the rail handles sticking out of the squat cage. I had to walk back and and to the left to avoid hitting a guy sitting on a bench to my right. Next time I'll start from the floor or from the rails inside the cage or rack)

Rack pulls, bar just below knee
95x10
135x10
155x8x2

Bent over rows
65x10
85x10
105x8x2

High row machine
45x10
55x10
65x8x2

Prone grip pull down
55x10
65x10
75x10
85x8

Hypers
bw x 15, 15, 10

ss w/leg press
Leg press, feet high, wide
3 sets of 20 pyramiding up
(it was upstairs close to the back extension station. Ham seemed ok so it was worth doing it. It's a horizontal, selectorized press)

Today I finally did not feel any internal gut pain! Yay!

Mac
05-06-2011, 05:26 PM
Today I finally did not feel any internal gut pain! Yay!

Yay.... and nice workout!

Muscgrows
05-06-2011, 11:24 PM
:hmn: Yay! your feeling better!

Sunnyday
05-07-2011, 10:10 PM
x2! Yayay! Glad you're feeling better!

Just realized you will be starting your 6 week bulk just as I am finishing up my contest diet and relaxing my schedule a bit. Cool!

freebirdmac
05-08-2011, 07:30 PM
I'm headed to NYC Fri and I did not want to miss any more workouts. So I moved everything up a day. Never been in the gym on a Sunday.

Flat db press
20x15
25x12
30x10
35x8

Incline db presses
20x10
25x10
30x10

Incline db flyes
20x10x3

Cable incline flyes
10, 10, 10

Pullovers
35x10
40x10x2

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 8
ss w/
Db spider curls
15x10x3

Concentration curl ss
25/15/10 x 10/10/10

tifflex
05-08-2011, 07:50 PM
I'm headed to NYC Fri and I did not want to miss any more workouts. So I moved everything up a day. Never been in the gym on a Sunday.

Flat db press
20x15
25x12
30x10
35x8

Incline db presses
20x10
25x10
30x10

Incline db flyes
20x10x3

Cable incline flyes
10, 10, 10

Pullovers
35x10
40x10x2

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 8
ss w/
Db spider curls
15x10x3

Concentration curl ss
25/15/10 x 10/10/10
Good work; very strong pullovers. Enjoy your trip!

freebirdmac
05-08-2011, 08:14 PM
Good work; very strong pullovers. Enjoy your trip!

Phhfft. The numbers suck :p Between all of my freaking injuries and illnesses plus dieting I'm off on the numbers. I should be doing 50's on presses and pullovers. Oh well, another bulk is coming soon and I'm due for a good run of no sickness or injuries that impede progress.

freebirdmac
05-09-2011, 05:02 PM
Squats
barx10
85x10
105x10
125x10
135x8
95x10

Superset unilateral extensions w/bulgarian squats

Unilateral extensions
65x10
bilateral 75 x 15

ss w/bulgarian squats
25#db's 10 each leg x 3

(knees! Prior to this week I've had lingering knee pain in the days after a workout. I couldn't figure out if it was extensions or bulgarian squats doing it. Tonight the pain showed up pretty strongly after the first set rather than the next day. Which is why I immediately switched to bilateral. With no improvement. Next week I'm going to switch to hacks and reverse lunges)

Leg press
90x20
180x20
270x10
180x20

Abductor/adductor
135/75 x 10 x 3

leg press calves
180x20, 20, 15

Hammerfit
05-10-2011, 09:08 AM
Squats
barx10
85x10
105x10
125x10
135x8
95x10

Superset unilateral extensions w/bulgarian squats

Unilateral extensions
65x10
bilateral 75 x 15

ss w/bulgarian squats
25#db's 10 each leg x 3

(knees! Prior to this week I've had lingering knee pain in the days after a workout. I couldn't figure out if it was extensions or bulgarian squats doing it. Tonight the pain showed up pretty strongly after the first set rather than the next day. Which is why I immediately switched to bilateral. With no improvement. Next week I'm going to switch to hacks and reverse lunges)

Leg press
90x20
180x20
270x10
180x20

Abductor/adductor
135/75 x 10 x 3

leg press calves
180x20, 20, 15


Probably the leg extensions. Most of the time it is attributed to doing that exercise too heavy. It is brutal on the knee joint especially the bottom part of the ROM, that is not a natural position to put stress on the knee cap. Try limiting your ROM to about 3/4, leaving the bottom portion out and focus on the upper half of the ROM with emphasis on the contraction at the top. I have found that the harder I contract at the top with less weight the more effective this is. Also try moving your foot angle from outward to inward to see which is more comfortable. One other thing to try is to roll over on your hip when doing unis. Hope that helps.

Mac
05-10-2011, 10:51 AM
Probably the leg extensions. Try limiting your ROM to about 3/4, leaving the bottom portion out and focus on the upper half of the ROM with emphasis on the contraction at the top.

Great advice.

You definitely want to do this. It's a bad position to put your knees in. I go to 90 degrees and some of these seated machines will take you back 110-120 degrees or more.

freebirdmac
05-10-2011, 12:14 PM
Probably the leg extensions. Most of the time it is attributed to doing that exercise too heavy. It is brutal on the knee joint especially the bottom part of the ROM, that is not a natural position to put stress on the knee cap. Try limiting your ROM to about 3/4, leaving the bottom portion out and focus on the upper half of the ROM with emphasis on the contraction at the top. I have found that the harder I contract at the top with less weight the more effective this is. Also try moving your foot angle from outward to inward to see which is more comfortable. One other thing to try is to roll over on your hip when doing unis. Hope that helps.


Great advice.

You definitely want to do this. It's a bad position to put your knees in. I go to 90 degrees and some of these seated machines will take you back 110-120 degrees or more.

Thanks guys! I had shortened the rom a bit already. But I wasn't using both legs to get started, so the first rep was full rom. And I believe it is greater than 90. I'll try starting the first rep with both legs and play with the different feet, hip positions. Plus do some pauses at the top, slow the reps down. Focus more on the top rather than worry about the bottom.

I love this forum :p

Mac
05-10-2011, 12:55 PM
Thanks guys! I had shortened the rom a bit already. But I wasn't using both legs to get started, so the first rep was full rom. And I believe it is greater than 90. I'll try starting the first rep with both legs and play with the different feet, hip positions. Plus do some pauses at the top, slow the reps down. Focus more on the top rather than worry about the bottom.

I love this forum :p

Do some at the bottom, but again, limit the ROM and the weight. It's training with a heavy weight and going thru that 90 degree point that really stresses the joint.

I sometimes do several reps at the bottom, ~120-90 deg range of the set, after doing the 90 degrees to top. But only at a weight that I can do 20 reps with.

freebirdmac
05-11-2011, 05:42 PM
Seated side raises
12.5x10
15x10x2

Seated front raises
15x10x3

Seated bent over rev flyes
15x15x3

Smith presses PWO
bar x 10
30 x 12
40 x 10
50 x 5
30 x 5

Wide grip upright rows, Smith PWO
35x10x3

Db close grip presses
15x15x4

V-bar tri presses
10, 10, 10, 10
(upped weight each set)

Db lying extensions (db in each hand)
17.5x10x3

Bench dips
bw to failure x 3

Hanging leg raises, incline hip thrusts, crunches

Shoulder workout felt really good! Wish I could do better with the 25's on the bar. If the Smith bar is 45#, which I think it is, it is the most weight I've ever done. It'll come.

Sunnyday
05-11-2011, 10:11 PM
^Shoulder WO looked as good to me as it felt to you I think. I'm doing shoulders tomorrow, now I am totally motivated to hit 'em!

freebirdmac
05-12-2011, 05:07 PM
Sumo box squats
bar x10
85x10
105x10
115x4
(I got pissed being stuck at 4-6 @105# so I skipped 95 and went straight to 105. It worked!)

Straight leg deads
bar x 10
115 x 10
135 x 8
(did these in the rack. really felt it in my lower back. that usually means I haven't been doing them consistently. which I haven't. wore my back diwn before I got to back)

Lying ham curls
50x15
60x15
70x8

BB hip thrusts
95x10x3

Rack pulls, bar just below knee
95x10
135x10
155x8

Bent over rows
65x10
85x10
105x10

High row machine
45x12
55x10
65x8

Prone grip pull down
55x10
65x8
75x6

Hypers
bw x 15, 15, 10

ss w/leg press
Leg press, feet high, wide
4 sets of 20 pyramiding up
(horizontal, selectorized press)

Got a flight to NYC at 6am. I have to get up at 2am! Got a 90 min drive to the airport :eek: Wish my best friend had booked a 9am flight :rolleyes:

Sunnyday
05-12-2011, 08:16 PM
Killer WO, free! I can just see those muscles growing from all that!

Hammerfit
05-13-2011, 07:33 AM
Sumo box squats
bar x10
85x10
105x10
115x4
(I got pissed being stuck at 4-6 @105# so I skipped 95 and went straight to 105. It worked!)

Straight leg deads
bar x 10
115 x 10
135 x 8
(did these in the rack. really felt it in my lower back. that usually means I haven't been doing them consistently. which I haven't. wore my back diwn before I got to back)

Lying ham curls
50x15
60x15
70x8

BB hip thrusts
95x10x3

Rack pulls, bar just below knee
95x10
135x10
155x8

Bent over rows
65x10
85x10
105x10

High row machine
45x12
55x10
65x8

Prone grip pull down
55x10
65x8
75x6

Hypers
bw x 15, 15, 10

ss w/leg press
Leg press, feet high, wide
4 sets of 20 pyramiding up
(horizontal, selectorized press)

Got a flight to NYC at 6am. I have to get up at 2am! Got a 90 min drive to the airport :eek: Wish my best friend had booked a 9am flight :rolleyes:

Nice Training. You may want to switch around a bit to Sumo DL also. It will ease a bit of the lower back tension and also hit more of the inner hamstring. Spread your feet as wide as possible and use a very narrow grip

freebirdmac
05-16-2011, 05:12 PM
NYC was a blast! I swear we walked all over Manhattan. My shins are a bit sore and my right foot feels slightly sprained. And I wore my cross trainers too. We walked until we needed a break, then hit a bar for a couple of beers, then walked more. I can't wait to go back :p

Flat db press
20x15
25x15
30x12
35x10
40x8

Incline db presses
20x15
25x10
30x10
35x10
40x6

Incline db flyes
25x10,8,8

Cable incline flyes
10, 10, 10

Pullovers
35x10
40x10
45x8

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 10 (increasing weight)
ss w/
Db spider curls
15x10x3

Concentration curl ss
25/15/10 x 10/10/15 x 2

wrist curls ss w/reverse wrist curls
15x15x2 ss w/ 10x15x2

Yay! Finally getting the chest numbers up. But boy did my left shoulder blade area complain from the start. It's really aggravated now. I'm not concerned. I think it'll settle down. Pain patch and motrin tonight.

freebirdmac
05-17-2011, 05:23 PM
Holy cow did the afternoon sleepies get me! Shortly before I left work and while driving home I could barely keep my eyes open. The couch looked hugely inviting when I got home. Had a lot of hot flashes too so it's probably more hormonal than lack of sleep. The typical menopausal crashing fatigue crap :rolleyes: But I did go to the gym :p

Squats
barx10
85x10
105x10
125x10
135x10
105x10
(depth is slowly getting better. I'm tired of looking at these numbers though. Going to bump everything up by 10# next week)

Superset unilateral extensions w/bulgarian squats

Unilateral extensions
50x10
60x10
70x10
bilateral 65 x 20

ss w/bulgarian squats
25#db's 10 each leg x 3

(Took your suggestions on extensions. Dropped the weight, did slow 3/4 reps with a pause at the top. It worked! Zero knee pain!!)

Leg press
90x20
180x20
270x12
(flat out ran out of steam)

Abductor/adductor
135/75 x 10 x 3

ss w/

leg press calves
230x20, 20, 15

freebirdmac
05-19-2011, 07:10 PM
Seated side raises
12.5x10
15x10x2

Seated front raises
15x10x3

Seated bent over rev flyes
15x15x3

Smith presses PWO
bar x 10
30 x 12
40 x 10
50 x 5
30 x 5
(thought I'd get more than 5 tonight for certain :( )

Wide grip upright rows, Smith PWO
40x10x3
(upped weight)

Db close grip presses
20x15x4
(upped weight)

V-bar tri presses
10, 10, 10, 8
(upped weight each set, last set higher than last week)

Db lying extensions (db in each hand)
17.5x10x3

Bench dips
bw to failure x 3

Hanging leg raises, incline hip thrusts, crunches

Sunnyday
05-19-2011, 09:23 PM
Nice WO. I did delts today too. My first time in like a year not training delts to failure. Felt weird.

Hammerfit
05-20-2011, 04:19 PM
Holy cow did the afternoon sleepies get me! Shortly before I left work and while driving home I could barely keep my eyes open. The couch looked hugely inviting when I got home. Had a lot of hot flashes too so it's probably more hormonal than lack of sleep. The typical menopausal crashing fatigue crap :rolleyes: But I did go to the gym :p

Squats
barx10
85x10
105x10
125x10
135x10
105x10
(depth is slowly getting better. I'm tired of looking at these numbers though. Going to bump everything up by 10# next week)

Superset unilateral extensions w/bulgarian squats

Unilateral extensions
50x10
60x10
70x10
bilateral 65 x 20

ss w/bulgarian squats
25#db's 10 each leg x 3

(Took your suggestions on extensions. Dropped the weight, did slow 3/4 reps with a pause at the top. It worked! Zero knee pain!!)

Leg press
90x20
180x20
270x12
(flat out ran out of steam)

Abductor/adductor
135/75 x 10 x 3

ss w/

leg press calves
230x20, 20, 15

(Took your suggestions on extensions. Dropped the weight, did slow 3/4 reps with a pause at the top. It worked! Zero knee pain!!):yep:

freebirdmac
05-20-2011, 05:06 PM
Yeesh, gym was packed with people doing legs. Fortunately 2 guys were doing box squats and let me work in. Even though we had to change some weight and bar height. Nice guys! I altered my weights a bit and did not do a normal drop set.

Sumo box squats (full stop and sit back on bench)
65 x10
95x10
115x4 x2
(I did 10 for he last two sets but one of the guys stepped in and gave help. Only 4 were on my own)

Sumo deads
95 x 10 x 3
115 x 10
(did on Mike's suggestion. Never tried them before. Had a regular check my form. Played with just how wide a stance I could use. I did screw up and bend at the waist too much for a few reps early on. Tweaked the right side of my lower back. Wasn't too bad. At that point anyway. I think I'm really going to like these)

Lying ham curls
50x15
60x15
70x8
60x15
50x15

BB hip thrusts
95x10x3

Rack pulls, bar just below knee
95x10
135x8,4
(by now my lower back, right side was talking to me. I debated skipping this exercise. had to stop during the last set. )

Bent over rows
65x10
85x10
105x8x2

High row machine
45x12
50x10
55x10
65x8x2

Have a massage in an hour, thankfully. Then I'll hit the Motrin and pain patch. I have 2-22 year old rhododendrons to dig up tomorrow and stuff to load/haul to the dump. I think I stopped before really doing damage.

Hammerfit
05-20-2011, 06:09 PM
Yeesh, gym was packed with people doing legs. Fortunately 2 guys were doing box squats and let me work in. Even though we had to change some weight and bar height. Nice guys! I altered my weights a bit and did not do a normal drop set.

Sumo box squats (full stop and sit back on bench)
65 x10
95x10
115x4 x2
(I did 10 for he last two sets but one of the guys stepped in and gave help. Only 4 were on my own)

Sumo deads
95 x 10 x 3
115 x 10
(did on Mike's suggestion. Never tried them before. Had a regular check my form. Played with just how wide a stance I could use. I did screw up and bend at the waist too much for a few reps early on. Tweaked the right side of my lower back. Wasn't too bad. At that point anyway. I think I'm really going to like these)

Lying ham curls
50x15
60x15
70x8
60x15
50x15

BB hip thrusts
95x10x3

Rack pulls, bar just below knee
95x10
135x8,4
(by now my lower back, right side was talking to me. I debated skipping this exercise. had to stop during the last set. )

Bent over rows
65x10
85x10
105x8x2

High row machine
45x12
50x10
55x10
65x8x2

Have a massage in an hour, thankfully. Then I'll hit the Motrin and pain patch. I have 2-22 year old rhododendrons to dig up tomorrow and stuff to load/haul to the dump. I think I stopped before really doing damage.

Never EVER do SLDL and Rack Pulls on the same day! I really don't even think you should do both in the same week. Although sometimes I do. But if that needs to be done, there needs to be a min of 72 hrs recovery between the sessions. Sorry to be critical. But this a recipe for disaster. There are too many of the same muscles being worked, hince over worked.

Great job on the Box Squats!

freebirdmac
05-20-2011, 07:30 PM
Never EVER do SLDL and Rack Pulls on the same day! I really don't even think you should do both in the same week. Although sometimes I do. But if that needs to be done, there needs to be a min of 72 hrs recovery between the sessions. Sorry to be critical. But this a recipe for disaster. There are too many of the same muscles being worked, hince over worked.

Great job on the Box Squats!

Heh, and here I was thinking sumos would work glutes and hams while rack pulls would work lower back. :hypno: Oh well, lesson learned! I'll stick with sumo's :)

Massage went great! She said it was my QL. As she was working it with her heel I told her I could feel pain going down my leg. So she hit my glute with her heel. Yikes!! I tweaked that a bit as well. Both seem just a bit sore so I should be ok. No major damage. I'll still be careful doing yard chores tomorrow. Maybe wear a preventative pain patch.

freebirdmac
05-23-2011, 05:23 PM
Flat db press
20x20
25x15
30x12
35x10
40x8

Incline db presses
20x15
25x10
30x10
35x10
(didn't have someone around to help me launch the 40's, only the 35's)

Incline db flyes
25x10x3

Cable incline flyes
3x12

Pullovers
35x10
40x10
45x8

Db preacher curls
25x10
30x10x2

Cable curls ss w/spider curls

Cable
10, 10, 10 (increasing weight)
ss w/
Db spider curls (upped weight)
17.5x10x3

Concentration hammer curls
15x10, 17.5x10x2

wrist curls ss w/reverse wrist curls
15x15x2 ss w/ 10x15x2

KevinCouch
05-23-2011, 06:35 PM
Flat db press
20x20
25x15
30x12
35x10
40x8

Incline db presses
20x15
25x10
30x10
35x10
(didn't have someone around to help me launch the 40's, only the 35's)

Incline db flyes
25x10x3

Cable incline flyes
3x12

Pullovers
35x10
40x10
45x8

Db preacher curls
25x10
30x10x2

Cable curls ss w/spider curls

Cable
10, 10, 10 (increasing weight)
ss w/
Db spider curls (upped weight)
17.5x10x3

Concentration hammer curls
15x10, 17.5x10x2

wrist curls ss w/reverse wrist curls
15x15x2 ss w/ 10x15x2

Great workout Pam. Isn't funny how incline DB presses are supposed to be a harder exercise to do because of the angle but you're like me and do the same weight on incline DB presses as flats. Flat DB presses are a little awkward for me.

freebirdmac
05-23-2011, 07:01 PM
Great workout Pam. Isn't funny how incline DB presses are supposed to be a harder exercise to do because of the angle but you're like me and do the same weight on incline DB presses as flats. Flat DB presses are a little awkward for me.

I've noticed that :) Flat bothers my shoulders more than incline which may be part of it. But, I can roll my body back with the db's staying on top of my thighs to get them up. Incline, I keep thinking about getting some hooks so I don't need help getting them up. Although, getting the dumbbells up on those hooks wouldn't be easy either. Phfftt.

Rowyn
05-23-2011, 07:11 PM
Incline db presses
20x15
25x10
30x10
35x10
(didn't have someone around to help me launch the 40's, only the 35's)


I "kick" them up with my knees when I go to lay back, lol.

Here is an article I thought you might find interesting re:leg extensions and knee injury. Apparently leg extensions are incredibly hard on the ole patellas, but didn't need to tell you that;)

http://www.ironmanmagazine.com/site/leg-extensions-vs-squats/

And this is the actual article for those who want to read versus click

The following is from Ironman Magazine:

Leg Extensions vs. Squats
Know what your knees need

January 13, 2009 by Joseph M. Horrigan, D.C. in Injury & Prevention, Legs, Training


There are still myths surrounding so-called healthful exercises for the knees. Fortunately, the myths aren’t as strong as they used to be. Many gym veterans will recall how doctors and other health-care providers maligned squats for decades. Squats were supposed to be bad for the knees. Leg extensions were supposed to be good for the knees. That led to the use of leg extension machines for rehabilitating knee injuries, and trainees in popular gyms knocked out set after set of heavy leg extensions. Olympic weightlifters, powerlifters, track and field athletes, football players and hardcore trainees, however, knew that wasn’t true and kept performing squats with very few problems.

The health-care professionals who recommended leg extensions and squats were overwhelmingly untrained individuals who didn’t have any scientific evidence to support their ideas. It would be very difficult to push ideas like that today.

When you perform a leg extension, the major lower-leg bone, the tibia, slides forward. That stretches an important ligament in the knee, the anterior cruciate ligament, or ACL. We can only wonder how many athletes were told to perform leg extensions during rehab without any idea that it might be bad for their injured ligament. Various rehab leg extension machines were isokinetic, so they allowed only concentric, or positive, knee extension, or flexion. They often had the athlete perform leg or knee extensions at maximum speed and force. Eventually, people recognized the need for an anti-shear device to reduce the stress on the ACL.

Biomechanics research on the knee has demonstrated that during the squat and leg press, the tibia slides backward. That reduces the stress on the ACL.

Another problem with the leg extension is that it maximally stresses the cartilage on the back of the patella, a.k.a. kneecap, at its thinnest area. The cartilage is not uniform in thickness. It’s thinnest at the top and bottom of the patella and thickest near the middle. Maximal pressure at the thinnest part of the cartilage can damage or crack it.

Squats are often called “physiologic flexion” by biomechanists. When you perform a squat, the maximal stress lines up with the thickest area of cartilage on the patella. Human beings were clearly designed to do that.

Much research is taking place that involves training in one way or another. At one time there was very little research, and what there was was mostly conducted by doctors who didn’t like strength training. Now, at last, the research has evolved. The Journal of Strength and Conditioning Research was accepted into Medline a few years ago. Other journals and researchers have explored training and clinical problems. I’ve quoted Frank G. Shellock, Ph.D., in this column before. Shellock has published more than 200 papers, has a doctorate in physiology, is a fellow of the American College of Sports Medicine and has competed as a powerlifter.

Shellock and his co-researchers investigated leg extensions and one-leg squats in patients who had previously suffered dislocated patellas. During leg extensions, patellar displacement was more pronounced than during one-leg squats. Furthermore, the researchers found that during leg extensions, the patella rotated on the femur—thigh bone—while the one-leg squat could be characterized as the femur rotating underneath the patella. That difference may account for the problems with leg extensions.

If you like to perform a set or two of very light leg extensions as part of your warmup on leg day, it’s not a problem. You don’t use enough weight to damage the cartilage. Perform them gently. I don’t advise that you add more weight or more sets or that you perform them explosively. IM



Powers, C.M., Shellock, F.G., et al. (2003). Patellofemoral kinematics during weight-bearing and non-weight-bearing knee extension in persons with lateral subluxation of the patella: a preliminary study. J Orthop Sports Phys Ther. 33(11):677-85.

Editor’s note: Visit www.SoftTissueCenter.com (http://www.softtissuecenter.com/) for reprints of Horrigan’s Sportsmedicine columns that have appeared in IRON MAN. You can order the books, Strength, Conditioning and Injury Prevention for Hockey by Joseph Horrigan, D.C., and E.J. “Doc” Kreis, D.A., and the 7-Minute Rotator Cuff Solution by Horrigan and Jerry Robinson from Home Gym Warehouse, (800) 447-0008 or at www.Home-Gym.com (http://www.home-gym.com/).


Finding my way around in here, seems like a pretty cool forum!

Ro

freebirdmac
05-23-2011, 07:37 PM
Welcome Ro!!!!!!! You'll be a great addition here :)

Yeah, I kick them up too. The problem is pushing them up from the lower position to parallel. Once My arms are parallel, no problem. Because of my history of shoulder problems that's a rom area that hasn't seen much action. I can't seem to kick them up to that parallel position.

Nice article. I'm definitely one who has to watch how heavy I go now. I did like the feeling of the slower, pause reps.

I hope you start a journal and introduce yourself!

tifflex
05-23-2011, 08:04 PM
Hi Pam,
You're looking good in here:).

freebirdmac
05-23-2011, 08:13 PM
Hi Pam,
You're looking good in here:).

Hey stranger!!! I hope all is good with you! I also hope you start posting here when you compete :)

KevinCouch
05-23-2011, 10:59 PM
I've noticed that :) Flat bothers my shoulders more than incline which may be part of it. But, I can roll my body back with the db's staying on top of my thighs to get them up. Incline, I keep thinking about getting some hooks so I don't need help getting them up. Although, getting the dumbbells up on those hooks wouldn't be easy either. Phfftt.

Yea my shoulders hurt a little doing flat DB press too. But for me it's more awkward for me to grab heavy ass dumbells and fall all the way back to flat position I'm always leary of my lower back spasm I guess. I don't have any problems kicking the same weight dumbells to incline position though. If I'm not doing BB flat press I'll usually do a machine flat press instead of risking it with DB flats.....I don't like to ask anyone in the gym to lift 120# dumbells up to me while I'm lying on the bench, never have.

freebirdmac
05-24-2011, 07:24 PM
Came home from a good quad workout to find that the t-storm knocked out power :( That meant no opening the fridge so no food! I finally used the grill to heat water for oatmeal. All that chicken and veggies just within reach.... Power may not be restored for awhile.

I'll post the workout later, using a phone sucks. Got a video too.

freebirdmac
05-24-2011, 08:57 PM
So hungry....need food....power gods no like me :(

KevinCouch
05-24-2011, 08:59 PM
So hungry....need food....power gods no like me :(

Any restaurants nearby with power? I know here in Richmond, VA almost EVERY night there's been a severe thunderstorm even had a couple of tornados run thru here this year already......what the hell is going on?

freebirdmac
05-24-2011, 10:35 PM
Any restaurants nearby with power? I know here in Richmond, VA almost EVERY night there's been a severe thunderstorm even had a couple of tornados run thru here this year already......what the hell is going on?

Oh yeah. Loads of places with power. I just can't f'ing eat at any of them. Everything has corn in it. I either wait or risk losing fridge stuff. I know from the past stuff might barely make 24 hours.

Ha! I think we're back in business (as I was typing this).

Btw, I think la nina is responsible.

mkris7
05-24-2011, 10:45 PM
Take care your eating now before the current shuts back down LOL :)
Do you have any goodies for emergencies with you i,e., protein bars, canned tuna fish, canned chicken etc? Also do you have a small propane stove? gd investment if your have regular current issues. Good luck and let us know how it is working out. :)

freebirdmac
05-24-2011, 11:02 PM
Take care your eating now before the current shuts back down LOL :)
Do you have any goodies for emergencies with you i,e., protein bars, canned tuna fish, canned chicken etc? Also do you have a small propane stove? gd investment if your have regular current issues. Good luck and let us know how it is working out. :)

Phfft. I can't eat any of that stuff. I'm allergic to corn (think every inert ingredient out there) and can't tolerate sulfites, milk protein, or gluten. I have a propane stove and gas grill. The problem was access to the refrigerated food. If I knew the outage was going to be really long I'd just go buy ice, pack the important foods (my daughter eats normally), and eat away. For short term, it's oatmeal and dark chocolate. Or open a can of organic black beans.

And yes, I'm eating!!! :)

freebirdmac
05-24-2011, 11:08 PM
Squats
65x10
95x10
115x10
135x10
145x10
155x8
115x10

Superset unilateral extensions w/bulgarian squats

Unilateral extensions (slow 3/4 reps with a pause at the top)
50x10
60x10
70x10

ss w/bulgarian squats
30#db's 10 each leg x 3 (upped weight)

Leg press
90x20
180x20
270x15
180x15
(legs were jello)

Abductor/adductor
135/75 x 10 x 3

ss w/

leg press calves
230x15x3

Working on video

freebirdmac
05-24-2011, 11:28 PM
Keeping it honest :D

This is 155# (I used 25's rather than load 45's). I knew I wasn't getting to parallel. Working on stabilizers and hams to get there. I adjusted my right food after rep 5 and got a hair better. No doubt some psychological fear is in play here too.

Sorry I couldn't rotate the video.

http://i286.photobucket.com/albums/ll99/freebirdmac/th_VIDEO0005.jpg (http://s286.photobucket.com/albums/ll99/freebirdmac/?action=view&current=VIDEO0005.mp4)

Sunnyday
05-24-2011, 11:29 PM
Sorry you had to deal with the power outage. Usually we get hit the same as you. This time our power stayed on, go figure.

Nice leg WO, so obviously from the WO you got plenty of food in you to pull it off. Glad SOMEBODY is getting in a killer leg WO. I never woulda thought it would be so hard to back OFF with training.

Like the vid, too.

freebirdmac
05-24-2011, 11:36 PM
Sorry you had to deal with the power outage. Usually we get hit the same as you. This time our power stayed on, go figure.

Nice leg WO, so obviously from the WO you got plenty of food in you to pull it off. Glad SOMEBODY is getting in a killer leg WO. I never woulda thought it would be so hard to back OFF with training.

Oh I got to eat normally before working out. The storm hit while I was in the gym. I followed it home. While there was power on everywhere, it wasn't in my neighborhood. Two neighbors had huge branches blow off their trees. We're talking tree size tree limbs.

It royally sucked not being able to eat right after this workout. It wasn't the hunger, it was my body, probably cns, complaining loudly. I was really uncomfortable.

I don't know how you people do contest prep. I can't handle that type of discomfort.

Sunnyday
05-24-2011, 11:38 PM
I think I am one of the more fortunate ones who doesn't have a lot of those issues. Guess I just picked the right parents.

mkris7
05-25-2011, 12:41 AM
WOW, I just want to say once I you mentioned your food allergies, I was impressed how your able to still body build. I think I would go madd! And the video was great! Your a real inspiration!

Hammerfit
05-25-2011, 07:39 AM
Squats
65x10
95x10
115x10
135x10
145x10
155x8
115x10

Superset unilateral extensions w/bulgarian squats

Unilateral extensions (slow 3/4 reps with a pause at the top)
50x10
60x10
70x10

ss w/bulgarian squats
30#db's 10 each leg x 3 (upped weight)

Leg press
90x20
180x20
270x15
180x15
(legs were jello)

Abductor/adductor
135/75 x 10 x 3

ss w/

leg press calves
230x15x3

Working on video

Nice Leg Routine. I'm sure you knew I would bitch about the depth on squat. However that's still good form. 2 ways to cure that: have a spotter actually convince you that they are a good enough spotter to hold you through the lift so that you have confidence to get down there and pick you up if you cant ascend or box squats until you hips are stronger. Still....., you know I'm only trying to help, GREAT JOB!:yep:

freebirdmac
05-25-2011, 08:58 AM
Nice Leg Routine. I'm sure you knew I would bitch about the depth on squat. However that's still good form. 2 ways to cure that: have a spotter actually convince you that they are a good enough spotter to hold you through the lift so that you have confidence to get down there and pick you up if you cant ascend or box squats until you hips are stronger. Still....., you know I'm only trying to help, GREAT JOB!:yep:

Lol! Depth pisses me off. Bitch all you want :) I'm impatient though. Seems like it'll take forever for my hips to get to the point where my quads are actually being challenged.

I have to remind myself to be thankful. Three groin pulls messed up my squatting starting 9 months into my foray into lifting. The last one was a bit over a year ago. I only started back to squatting a few months ago and already am way beyond what I could do before. And no sign of groin issues!

Keep throwing out any suggestions. Box squats are there to stay. Working higher reps on hams. Still doing Bret Contreras' bb hip thrusts. Just added those sumo deads.

Mac
05-25-2011, 10:02 AM
I watched your video and injured my neck!

Your depth was good enough. While it could be deeper, there is no reason to rush into them.

One thing I did notice was your tendency to come up very fast and kind of pop and overextend at the top. Your legs actually wobble a bit, front to back.

Slow down as you reach the top or stop just short of coming all the way up.

freebirdmac
05-25-2011, 11:58 AM
I watched your video and injured my neck!

Your depth was good enough. While it could be deeper, there is no reason to rush into them.

One thing I did notice was your tendency to come up very fast and kind of pop and overextend at the top. Your legs actually wobble a bit, front to back.

Slow down as you reach the top or stop just short of coming all the way up.

Sorry about the video. I don't have quicktime pro and I haven't played with iMovie in forever.

I noticed myself overextending as well. Usually I do try to keep some bend in the knee. I'll work on that as well as speed.

freebirdmac
05-26-2011, 07:11 PM
Seated side raises
12.5x10
15x10x2

Seated front raises
15x10x3

Seated bent over rev flyes
15x15x3

Smith presses PWO
bar x 10
30 x 12
40 x 10
50 x 8
60 x 4
(Finally! Got 8 with 50 on the bar and 4 with 60 :) )

Wide grip upright rows, Smith PWO
40x10x3

Db close grip presses
20x15x4

V-bar tri presses
10, 10, 10, 8
(upped weight each set, last set higher than last week)

Db lying extensions (db in each hand)
17.5x10x3

Bench dips
bw to failure x 3

Incline hip thrusts, crunches

Mac
05-26-2011, 07:22 PM
Sorry about the video.


I was only being facetious as we are always getting injured.
;)

freebirdmac
05-27-2011, 03:04 PM
Well screw me. My adductors as well as ham glutes were still sore from Tues. I was debating whether it was wise to do box squats or even sumo deads today. So I stood in my living room and tried body weight wide stance squats. No, that's not a good idea. Then I tried body weight sumo deads. Definitely not! That was even worse. I thought ok, neither today, walked two steps, and had to drop to the floor. My left adductor went into total spasms. Hurt like hell but I could tell it was a different pain that what you feel when you pull a muscle. Still, it's a bit tender and I have to be careful how I pivot on my left food or put a load on that side. Bullet dodged is how I'm looking at this.

partsRheavy
05-27-2011, 11:54 PM
Hope everything gets better over Memorial Day!!! 155 lbs is some heavy weight!!!

freebirdmac
05-28-2011, 01:49 PM
Ok, got last night's workout in this afternoon. Skipped box squats and sumo deads. Also found out there that high and wide leg press was a no-go as well. Adductors feel a tad sore but otherwise normal. Guess they wanted me to know last night that they needed more time. In no uncertain terms did they let me know :rolleyes:


Lying ham curls ss w/ bent over rows
50x15
60x15
70x10
60x15
50x15

Bent over rows
65x10
95x10
105x10
115x8

HS ISO High row PW listed for each side
45x12
50x10
55x10
65x8

Prone grip pull down
55x10
60x10
65x10
75x10

Hypers
bw x 15, 15, 15

freebirdmac
05-28-2011, 01:55 PM
So there was this guy doing squats next to me while I was doing bent over rows. He was seriously good morning the bar up. Worse case I had ever seen. I debated saying anything. I'd never seen him before. But he kept adding weight! So I just commented after a set did he know he was really good morning the bar up? He just kind of went huh? So I showed him what he was doing and why he didn't want to do that. He didn't have his cell phone on him so I used mine to video tape him. His light bulb went on. I suggested he look for Rippetoe videos and google elite lifts. And apologized for butting in but he said he was glad I said something. Hopefully he'll look up the videos and make some changes. I'll probably never see him again as I never workout on Saturdays. Dunno if his ego will let him lower the weight enough to really get the form right.

Sledge
05-28-2011, 08:23 PM
maybe it was because you were rowing more than he was squatting. :)

freebirdmac
05-28-2011, 08:46 PM
maybe it was because you were rowing more than he was squatting. :)

Nah. He had about 140# on the bar at one point and I think he was headed for two plates. Guy has a helluva strong back. I'll say that.

freebirdmac
05-30-2011, 05:32 PM
Flat db press
20x15
25x15
30x10
35x10
40x10
45x5

Incline db presses
25x10
30x10
35x10

Incline db flyes
25x 8,9,9 x3

Cable incline flyes
3x12

Pullovers
35x10
40x10
45x10

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 10 (increasing weight)
ss w/
Db spider curls (upped weight)
20x6x3

Concentration curls
25x10
15x15
10x20
25x10
15x10
10x15

freebirdmac
05-31-2011, 05:07 PM
Squats
65x10
95x10
115x10
135x10
145x10
155x5,3
115x10
(dunno what was going on at 155. The weight did not feel right on my back either time. Weird.)

Superset unilateral extensions w/bulgarian squats

Unilateral extensions (slow 3/4 reps with a pause at the top)
55x10
65x10
75x10,8
(pausing about 2 sec at top. about 2 seconds up and 4 seconds down)

ss w/bulgarian squats
30#db's 10 each leg x 3

Leg press
90x15
180x15
270x10
180x15
(used different press. I swear the sled is heavier)

Abductor/adductor
135/75 x 10 x 3

ss w/

leg press calves
230x15x3

Sunnyday
05-31-2011, 11:11 PM
If there is such a thing as WO porn, I am finding it here. At least SOMEBODY'S killing it in the gym while I have my feet up resting my legs for this weekend's show, LOL!

Thanks for posting the weights, freebird. Makes me happy to see some righteous poundages even if I'm not the one lifting them.

mrky03
05-31-2011, 11:33 PM
Great workouts! You put most of the guys at my gym to shame with your intensity and consistency! Good job!

Hammerfit
06-01-2011, 09:45 AM
Squats
65x10
95x10
115x10
135x10
145x10
155x5,3
115x10
(dunno what was going on at 155. The weight did not feel right on my back either time. Weird.)

Superset unilateral extensions w/bulgarian squats

Unilateral extensions (slow 3/4 reps with a pause at the top)
55x10
65x10
75x10,8
(pausing about 2 sec at top. about 2 seconds up and 4 seconds down)

ss w/bulgarian squats
30#db's 10 each leg x 3

Leg press
90x15
180x15
270x10
180x15
(used different press. I swear the sled is heavier)

Abductor/adductor
135/75 x 10 x 3

ss w/

leg press calves
230x15x3

Nice job on leg day....working on getting Lisa posting on here for you gals. Hopefully you will see her in the next couple days.

freebirdmac
06-01-2011, 12:44 PM
Nice job on leg day....working on getting Lisa posting on here for you gals. Hopefully you will see her in the next couple days.

That would be awesome!!

freebirdmac
06-02-2011, 05:09 PM
Seated side raises
15x10xs

Seated front raises
15x10x3

Seated bent over rev flyes
15x15x3

Smith presses PWO
bar x 10
30 x 12
40 x 10
50 x 6
60 x 4

Smith push presses PWO
40x4
50x6,5

Wide grip upright rows, Smith PWO
40x10x3

Db close grip presses
20x15x4

V-bar tri presses
10, 10, 10, 8, 8
(upped weight each set except last two were same)

Db lying extensions (db in each hand)
17.5x10x3

Bench dips
bw to failure x 3

Hanging raises, incline hip thrusts, crunches

freebirdmac
06-03-2011, 03:03 PM
I'm tired, my adductors and lower back are a bit too sore... so I'm getting a massage tonight and will hit hams and back tomorrow.

I need to rework my routine a bit. Squat weight is making both my adductors and lower back a bit sore and I'm not recovered enough to mess with them again with 2 days rest. I may have to go to a full lower body workout 1x week maybe combined with lower back. Do the rest of my back by itself on Fri.

So something like:

Tues:

Squats
Leg extensions
Sumo deads
Ham curls ss w/bulgarian squats
Hypers ss w/ feet high, wide, high rep leg presses
Alternate weeks doing adductor/adductor and hip thrusts

Any thoughts?

KevinCouch
06-03-2011, 03:08 PM
I'm tired, my adductors and lower back are a bit too sore... so I'm getting a massage tonight and will hit hams and back tomorrow.

I need to rework my routine a bit. Squat weight is making both my adductors and lower back a bit sore and I'm not recovered enough to mess with them again with 2 days rest. I may have to go to a full lower body workout 1x week maybe combined with lower back. Do the rest of my back by itself on Fri.

So something like:

Tues:

Squats
Leg extensions
Sumo deads
Ham curls ss w/bulgarian squats
Hypers ss w/ feet high, wide, high rep leg presses
Alternate weeks doing adductor/adductor and hip thrusts

Any thoughts?


Looks good Pam. You just won't be able to hit your quads and hams with as many sets as you do when you split the workouts up or it would end up being a marathon session. I've done quads and hams together for years and it is less harsh on your hips/adductors when you give yourself a few days rest between any leg work at all. You could cycle your training every few weeks change to 2x per week/1x per week. I quads a couple days ago and tweaked my adductor doing lunges so I'll probably have to skip hams tomorrow because it won't be recovered yet...Sucks training with our mature bodies!!:drool:

freebirdmac
06-04-2011, 07:56 PM
Looks good Pam. You just won't be able to hit your quads and hams with as many sets as you do when you split the workouts up or it would end up being a marathon session. I've done quads and hams together for years and it is less harsh on your hips/adductors when you give yourself a few days rest between any leg work at all. You could cycle your training every few weeks change to 2x per week/1x per week. I quads a couple days ago and tweaked my adductor doing lunges so I'll probably have to skip hams tomorrow because it won't be recovered yet...Sucks training with our mature bodies!!:drool:

I keep thinking about what I want to do. I haven't done legs once a week since I started 3.5 years ago. I either do a quad/ham split or do a heavy/light split. And I only did the 1x week thing for maybe 6 months.

The other problem I'm having is that there are sooo many exercises I want to do! Culling it down is hard! Thinking about alternating exercises I do every week is an option but not something I've done before. I wonder if it causes one step forward one step back kind of progress.

I definitely need to strengthen my posterior chain and don't want to give up box squats so I'm thinking about alternating them with back squats.

Muscgrows
06-05-2011, 10:36 AM
Hey had fun chatting with you yesterday! It was exciting being there! I can't wait till that day. I have a lot of work to do, but, I WILL get there. Even if it's only once! :hugme:

freebirdmac
06-05-2011, 12:16 PM
Hey had fun chatting with you yesterday! It was exciting being there! I can't wait till that day. I have a lot of work to do, but, I WILL get there. Even if it's only once! :hugme:

Yes, that was fun! Tag team effort! Of course you and GM did far more. It was great you guys drove all of that way to support Sunny. And you got to see your first bb comp :)

I totally believe you'll be on stage one day. Without doubt! :yep:

freebirdmac
06-05-2011, 12:41 PM
Made these this morning http://www.elanaspantry.com/cinnamon-bun-muffins/. Used buckwheat and quinoa flour instead of almond flour. Yum!

Mac
06-06-2011, 07:51 AM
Made these this morning http://www.elanaspantry.com/cinnamon-bun-muffins/. Used buckwheat and quinoa flour instead of almond flour. Yum!

Those look really good! I love anything with cinnamon on it.

freebirdmac
06-06-2011, 01:07 PM
Those look really good! I love anything with cinnamon on it.

If you like cinnamon you have to get some ceylon cinnamon (cassia is what's in grocery stores). Or even the Saigon cinnamon. http://www.thespicehouse.com/spices-by-category/cinnamon

Sunnyday
06-06-2011, 04:09 PM
Yum! Your thread is making me hungry again and I have already had a LOT of food since stepping off the stage on Saturday!

freebirdmac
06-06-2011, 05:48 PM
Yum! Your thread is making me hungry again and I have already had a LOT of food since stepping off the stage on Saturday!

I think you are going to be hungry for awhile :p

freebirdmac
06-06-2011, 05:50 PM
Flat db press
20x15
25x15
30x12
35x12
40x10
45x8

Incline db presses
25x10
30x10
35x10

Incline db flyes
25x7,8,7

Cable incline flyes
3x12 (upped weight)

Pullovers
35x10
40x10
45x8

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 10 (increasing weight)
ss w/
Db spider curls
20x10,6,10

Concentration curls
25x10
15x15
10x20
25x10
15x10
10x15

Sunnyday
06-06-2011, 07:33 PM
I think you are going to be hungry for awhile :p

True...can't seem to pile in enough lately. :D

Muscgrows
06-06-2011, 07:49 PM
Spider curls are cool. I am gonna try them next.

tifflex
06-06-2011, 08:21 PM
Strong presses!:yep:

freebirdmac
06-06-2011, 08:26 PM
Strong presses!:yep:

No match for your 70's, but getting better! 45's felt good so 50's aren't too far away :)

tifflex
06-06-2011, 08:27 PM
No match for your 70's, but getting better! 45's felt good so 50's aren't too far away :)
You'll own 50's very soon. I'm impressed with your consistency:).

freebirdmac
06-06-2011, 08:28 PM
Spider curls are cool. I am gonna try them next.

Spider curls are really good when you have shoulder issues. Keeps them out of the loop. I'll tell ya though, I had to fight for every rep. Supersetting them is tough!

MrsHammer
06-06-2011, 08:57 PM
I'm tired, my adductors and lower back are a bit too sore... so I'm getting a massage tonight and will hit hams and back tomorrow.

I need to rework my routine a bit. Squat weight is making both my adductors and lower back a bit sore and I'm not recovered enough to mess with them again with 2 days rest. I may have to go to a full lower body workout 1x week maybe combined with lower back. Do the rest of my back by itself on Fri.

So something like:

Tues:

Squats
Leg extensions
Sumo deads
Ham curls ss w/bulgarian squats
Hypers ss w/ feet high, wide, high rep leg presses
Alternate weeks doing adductor/adductor and hip thrusts

Any thoughts?

Here are my thoughts and we have worked around this very topic a lot both w us and our clients. First and foremost: you need a min. of 72 hrs rest between any leg work. Also your split needs to be designed where any leg involvement is separated by a few days.

If you are going to work legs 2x week maybe do quads one day then hams 3 days later. Do this for a couple months then try switching back to quad and hams on same day.

Consider form and technique. Usually there is a breakdown in form caused by a weak link in the posterior chain. Need to identify the weak part and train it to catch up with the rest of your core.

Another factor could be your flexibility. Make sure you stretch your hips after warming them up before doing squats or deadlifts.

freebirdmac
06-06-2011, 09:22 PM
Here are my thoughts and we have worked around this very topic a lot both w us and our clients. First and foremost: you need a min. of 72 hrs rest between any leg work. Also your split needs to be designed where any leg involvement is separated by a few days.

If you are going to work legs 2x week maybe do quads one day then hams 3 days later. Do this for a couple months then try switching back to quad and hams on same day.

Consider form and technique. Usually there is a breakdown in form caused by a weak link in the posterior chain. Need to identify the weak part and train it to catch up with the rest of your core.

Another factor could be your flexibility. Make sure you stretch your hips after warming them up before doing squats or deadlifts.

Thanks! I was doing legs Tue/Fri so I was getting time in between. I think the gotcha came from doing back squats on Tues then box squats on Fri. I went from not being able to squat more than 100# without a groin pull (I've had 3) to pushing up to 155# and trying to get to parallel. I've obviously done some nice strengthening but I'm up against the limit again. At the least I need to back off on pushing the adductors so hard 2x week.

I'm still mulling over how I want to do this. I like Mike's idea of bringing in sumo deads, and yes, he too suggested more posterior chain strengthening is needed. So figuring out what to when given the exercises I want to do is like a puzzle.

You've given me some more ideas... going to mull things over some more.

Sunnyday
06-06-2011, 10:17 PM
Spider curls are really good when you have shoulder issues. Keeps them out of the loop. I'll tell ya though, I had to fight for every rep. Supersetting them is tough!


^OK, I am just salivating reading this. :drool: Gonna have to try these! Can't wait to hit the gym fully carbed this week!

freebirdmac
06-07-2011, 08:31 AM
I think I have a plan. I need to work some more on my adductors and of course posterior chain, but, I don't need to be hitting the adductors so hard 2x week. So, this is what I'm thinking;

Week 1

Tues: Box squats, leg extensions ss w/ bulgarian squats, high rep leg press, adductor/adductor machine, calves
Fri: SLDL, unilateral kneeling ham curls, lying ham curls, hip thrusts (all but hip thrusts in the 15-20 rep range)

Week 2

Tues: Hack squats to parallel, leg extensions ss w/ bulgarian squats, high rep leg press, calves
Fri: Sumo deads, unilateral kneeling ham curls, lying ham curls, hip thrusts (all but hip thrusts in the 15-20 rep range)

Hammerfit
06-07-2011, 09:07 AM
I think I have a plan. I need to work some more on my adductors and of course posterior chain, but, I don't need to be hitting the adductors so hard 2x week. So, this is what I'm thinking;

Week 1

Tues: Box squats, leg extensions ss w/ bulgarian squats, high rep leg press, adductor/adductor machine, calves
Fri: SLDL, unilateral kneeling ham curls, lying ham curls, hip thrusts (all but hip thrusts in the 15-20 rep range)

Week 2

Tues: Hack squats to parallel, leg extensions ss w/ bulgarian squats, high rep leg press, calves
Fri: Sumo deads, unilateral kneeling ham curls, lying ham curls, hip thrusts (all but hip thrusts in the 15-20 rep range)

Almost everything in week 1 is focused on hams, is that intentional? That may be overworking the problem area? (adductors)

freebirdmac
06-07-2011, 09:14 AM
Almost everything in week 1 is focused on hams, is that intentional? That may be overworking the problem area? (adductors)

Well, no. Not my intention. I wanted to keep the box squats going on quad day but keep off adductors on the following Fri when I work hams directly. I don't believe any of the Friday ham exercises on week 1 really hit the adductors.

You're right about hams getting hit indirectly on quad day. It's far easier to come up with a good ham day that doesn't indirectly hit the quads. The reverse is almost impossible.

freebirdmac
06-07-2011, 05:33 PM
Quads with adductor focus

Box squats
65x10
95x10
115x4,2
(I had intended for my second set at 115 to be touch and go rather than a full sit down and back. Didn't end up that way. While I don't sit down hard, I apparently don't have as much control as I thought)

Superset unilateral extensions w/bulgarian squats

Unilateral extensions (slow 3/4 reps with a pause at the top)
55x10
65x10
75x10
Bilateral
65x20
(pausing about 2 sec at top. about 2 seconds up and 4 seconds down)

ss w/bulgarian squats
30#db's 10 each leg x 3

Leg press feet low, close but not touching
180x15
270x15
320x10
180x15

Abductor/adductor
140/80 x 10 x 3
(upped weight)

ss w/

leg press calves
180x15x3
(dropped weight and did slow, full rom reps)

freebirdmac
06-07-2011, 05:42 PM
Had an interesting experience. Got to the gym, parked my stuff at a squat rack, and started looking for the bench I use for box squats. It's a lightweight, nonadjustable bench that usually resides at the skull crusher station. I finally found it at the Smith next to the rows of bb bench stations. Some kid is stretching next to the Smith and I ask if he's using the bench. He said no so I start carrying it away.

This guy, around our age, that I had never seen before comes running over yelling "no!". "I'm using that bench, I'm supersetting". OK, so I ask if he can use one of the other benches. No he could not and he looked at me like I was totally clueless. He *had* to finish his set with that bench. Why couldn't I understand that? Dumbass was doing flat bench on the Smith and can't use one the the many adjustable benches that is always used??? I tried explaining that the skull crusher bench was lower to the ground, but noooo. He had to finish his set with that bench. It was flat! Holy cow. :screwy:

freebirdmac
06-08-2011, 06:39 PM
I did cardio!!!! First time in oh...over a year and a half :rolleyes: I went to the gym and got on a bike for 30 minutes. My legs were the limiting factor, not my lungs. I alternated between level 8 and 4 as my legs allowed and my hr never got above 130. And that was only towards the end. I averaged 109. Good to know lifting is doing me the cardio good I thought it was. I do want to work on my VO2 max and endurance. But I'm not going to go cardio crazy. Twice a week will be fine.

ayezer
06-09-2011, 11:48 AM
I like doing box quats sitting down and try to explode up if box is about parrallel
if box is lower than parallel then should touch and go.

Commercial gyms always great stories, I train people in a gym with no squat rack or bench rack only a smith machine I got plenty of stories.

The manager would tell the guy doing 1/2 or quarter squats are you coming back tomorrow to finish up the other half(just a joke)

freebirdmac
06-09-2011, 05:49 PM
I like doing box quats sitting down and try to explode up if box is about parrallel
if box is lower than parallel then should touch and go.

Commercial gyms always great stories, I train people in a gym with no squat rack or bench rack only a smith machine I got plenty of stories.

The manager would tell the guy doing 1/2 or quarter squats are you coming back tomorrow to finish up the other half(just a joke)

Yep, box squats are to parallel. I not only sit down, but back as well. Not being able to touch and go tells me my adductors/posterior chain still need a lot of work. Or I'm uncoordinated :p

freebirdmac
06-09-2011, 05:52 PM
Seated side raises
10x10
15x10x3

Seated front raises
15x10 (Glass way, neutral grip)
15x10x3 ( overhand)
(I didn't feel I was getting anywhere with the neutral grip. so switching it up)

Seated bent over rev flyes
15x15x3

Smith presses PWO
bar x 10
30 x 12
40 x 10
50 x 6
60 x 4

Wide grip upright rows, Smith PWO
40x10x3

Db close grip presses
25x15, 12, 12, 12
(upped weight)

V-bar tri presses
10, 10, 10, 8
(upped weight each set)

Db lying extensions (db in each hand)
17.5x10x3

Bench dips
bw to failure x 3

Hanging leg raises, incline hip thrusts, crunches

ayezer
06-09-2011, 07:43 PM
yes you should sit back it that is good you are fine it is a really tough exercise if done right and it sounds you are doing it right.

Keep up great work.

KevinCouch
06-09-2011, 08:36 PM
Seated side raises
10x10
15x10x3

Seated front raises
15x10 (Glass way, neutral grip)
15x10x3 ( overhand)
(I didn't feel I was getting anywhere with the neutral grip. so switching it up)

Seated bent over rev flyes
15x15x3

Smith presses PWO
bar x 10
30 x 12
40 x 10
50 x 6
60 x 4

Wide grip upright rows, Smith PWO
40x10x3

Db close grip presses
25x15, 12, 12, 12
(upped weight)

V-bar tri presses
10, 10, 10, 8
(upped weight each set)

Db lying extensions (db in each hand)
17.5x10x3

Bench dips
bw to failure x 3

Hanging leg raises, incline hip thrusts, crunches

Nice shoulder and tri workout. I really like the lateral movements first too.

freebirdmac
06-10-2011, 07:26 AM
Forgot to record push presses

Smith push presses PWO
40x10x3

freebirdmac
06-10-2011, 05:14 PM
Hams (staying off of adductors) and back

SLDL
95x10
115x10
135x10x2

Kneeling unilateral ham curls
No added weight x 15
20x15
30x15

Lying curls
40x15
50x15
60x15

BB hip thrusts
95x10x3

Bent over rows
65x10
95x10
105x10
115x8

HS ISO High row PW listed for each side
45x12
55x10
65x8x2

Prone grip pull down
55x10
70x10
80x10
90x8

Hypers
bw x 15, 15, 15

HeavyDutyGuy
06-13-2011, 09:46 PM
Nice! You have some interesting sequences..

freebirdmac
06-14-2011, 07:08 AM
Nice! You have some interesting sequences..

Thanks. I think. That could be good or bad :p

freebirdmac
06-14-2011, 07:11 AM
By the time I got home yesterday I was feeling pretty rotten. My daughter had a bad cold last week. I was hoping to avoid it. Feeling a bit worse this morning. Phfftt. It's better than an injury, but still sucks and meant missed gym time.

MrsHammer
06-14-2011, 07:40 PM
By the time I got home yesterday I was feeling pretty rotten. My daughter had a bad cold last week. I was hoping to avoid it. Feeling a bit worse this morning. Phfftt. It's better than an injury, but still sucks and meant missed gym time.

Aww. Hope you feel better soon!

MrsHammer
06-14-2011, 07:43 PM
Nice shoulder and tri workout. I really like the lateral movements first too.

You have very strong delts! Great inspiration!

Sunnyday
06-14-2011, 08:49 PM
Hope you feel better soon!

freebirdmac
06-14-2011, 09:03 PM
Thanks guys! Felt crappy again today. Not too bad when sitting still, but definitely worse when I move around. Not worth an injury. Tomorrow is a scheduled rest day. I hope by Thurs I can get back in the gym.

freebirdmac
06-17-2011, 03:35 PM
Yeesh. Felt worse yesterday than earlier in the week. But feel pretty normal today :) I'm blowing the gym off, getting a massage, and starting fresh Monday. If nothing else I got a mental break out of this.

MrsHammer
06-18-2011, 08:26 AM
Yeesh. Felt worse yesterday than earlier in the week. But feel pretty normal today :) I'm blowing the gym off, getting a massage, and starting fresh Monday. If nothing else I got a mental break out of this.

Take advantage of your down time and rest and eat and grow. Hope you feel better soon.

freebirdmac
06-19-2011, 08:40 AM
New foods I'm testing out this weekend. Toasted garbanzo beans and mango ice cream made with coconut milk. Oh, and making some homemade kahlua which won't be ready for weeks :)

The toasted garbanzo beans were good, but the sea salt didn't stick to them as much as I would have liked. Next time I think I'll salt them during cooking too. There are a lot of spicy recipes out there too for anyone interested. All you do is toss drained and dried garbanzo beans in olive oil and salt (or any other spices), spread on a baking sheet, and toast at 400 for around 30 minutes or longer. They are one of the world's healthiest foods http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58

Mango ice cream :drool: Holy cow! I have not had dairy in 6+ years! This was awesome! My daughter said it tasted different, but she went back for more. I used a $50 Cuisinart machine http://www.amazon.com/Cuisinart-ICE-21-Frozen-Yogurt-Ice-Sorbet/dp/B003KYSLMW/ref=sr_1_2?s=appliances&ie=UTF8&qid=1308486373&sr=1-2 and followed this simple recipe subbing mango for nectarine http://glutenfreegoddess.blogspot.com/2010/08/nectarine-ice-cream-with-coconut-milk.html. I used full fat organic canned coconut milk. Next time I think I'll cut back a tad on the sugar.

There are a lot of homemade kahlua recipes. I like those that use vanilla beans instead of vanilla extract. I use Mexican vanilla beans rather than store bought or bourbon beans http://www.beanilla.com/mexican-vanilla-beans-p-49.html?osCsid=93ecc6e33c3f1735a60cdaaedbd07b2e. I also use 1/2 cup of my french press, home roasted coffee instead of instant and adjust water in the recipe http://www.grouprecipes.com/11289/homemade-kahlua.html. Ironically I use an empty BCAA tub :p

Sunnyday
06-19-2011, 03:44 PM
^I have this Cuisinart machine! In fact, I got an extra freezer bowl so I can do 2 batches. The mango ice cream sounds yummy - I will have to try that. So far my 2 favorites to make for my lactose intolerant husband are sorbet - green apple and also cantaloupe.

freebirdmac
06-20-2011, 06:12 PM
Back at it! As usual, a week off means not as strong as when I left off. Wish I was one of those people who comes back stronger.

Flat db press
20x15
25x15
30x10
35x10
40x8

Incline db presses
20x10
25x10
30x10

Incline db flyes
25x10x3

Cable incline flyes
3x10

Pullovers
35x10
40x8x2

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 10 (increasing weight)
ss w/
Db spider curls
17.5x10x3

Concentration curls
25x10
15x15
10x20

Wrist curls and reverse wrist curls

Muscgrows
06-20-2011, 06:24 PM
Mango ice cream!! I am going to have to try it.

freebirdmac
06-21-2011, 04:38 PM
Quads with adductor avoidance

Hack squats (to parallel)
70x10
110x10
160x10
180x8

Superset unilateral extensions w/bulgarian squats

Unilateral extensions (slow 3/4 reps with a pause at the top)
60x10
70x10
80x10
Bilateral
80x15
(pausing about 2 sec at top. about 2 seconds up and 4 seconds down)

ss w/bulgarian squats
30#db's 10 each leg x 3

Leg press
180x10
270x10
180x10
(Ack!! Shit felt so heavy!!! It was weird!)

leg press calves
180x15x3

MrsHammer
06-21-2011, 07:55 PM
Quads with adductor avoidance

Hack squats (to parallel)
70x10
110x10
160x10
180x8

Superset unilateral extensions w/bulgarian squats

Unilateral extensions (slow 3/4 reps with a pause at the top)
60x10
70x10
80x10
Bilateral
80x15
(pausing about 2 sec at top. about 2 seconds up and 4 seconds down)

ss w/bulgarian squats
30#db's 10 each leg x 3

Leg press
180x10
270x10
180x10
(Ack!! Shit felt so heavy!!! It was weird!)

leg press calves
180x15x3

Strong Legs!

ayezer
06-21-2011, 08:25 PM
yes good leg workout and good weights

Sunnyday
06-21-2011, 10:34 PM
Nice leg blast!

freebirdmac
06-22-2011, 06:47 PM
What is up with everyone these days?? Yeesh! I swear everyone is in some sort of bitchy mood. Makes me want to hibernate :(

No cardio. Quads and glutes are sore. Went food shopping and made this in my ice cream maker. Much lower cal than the mango ice cream made with full fat coconut milk :p


Papaya Sorbet
Makes about 4; serves 4

1/3 cup sugar
3 pounds fresh red papayas (about 1 1/2 medium), peeled, halved, seeded, and chopped
1/2 cup fresh lime juice, plus thinly sliced rounds for garnish (3 to 4 limes total)
1 tablespoon honey
Directions

Bring sugar and 1 cup water to a boil in a medium saucepan. Reduce heat, and simmer, stirring occasionally, until sugar has dissolved and mixture is syrupy, about 4 minutes. Let cool completely.
Puree papayas, lime juice, and honey in a food processor. Transfer to a medium bowl. Stir in sugar syrup.
Freeze in an ice cream maker according to manufacturer's instructions. Transfer to an airtight container; freeze at least 2 1/2 hours (up to 1 week). Serve garnished with lime slices.

From Martha Stewart Living, August 2006

Sunnyday
06-22-2011, 09:49 PM
Yum!

freebirdmac
06-23-2011, 07:53 PM
Seated side raises
15x10x3

Seated front raises
15x10x3

Seated bent over rev flyes
15x15x3

Smith presses PWO
bar x 10
30 x 12
40 x 10
50 x 6

Smith push presses PWO
40x4

Wide grip upright rows, Smith PWO
40x10x3

Db close grip presses
25x15, 10, 10

V-bar tri presses
10, 10, 8
(upped weight each set)

Db lying extensions (db in each hand)
17.5x10x3

Bench dips
bw to failure x 3

Hanging raises, incline hip thrusts, crunches

freebirdmac
06-23-2011, 09:43 PM
Made another batch of mango ice cream. This time I used 1 cup full fat and 1 cup lite coconut milk instead of all full fat. I also dropped sugar to 2/3 cup. I think this is even better.

My next flavor is going to be pumpkin ice cream made with both soy and coconut milk :)

freebirdmac
06-24-2011, 06:06 PM
Sumo deads
95 x 10
115 x 10
135x8x2
(second time doing these. I think I'm getting the hang of them)

Kneeling curls
20x15
30x15
40x12

Lying ham curls
50x15
60x12
50x15
(hams ran out of gas)

Adductor/abductor
75x10x3/135x10x3

Bent over rows
65x10
95x10
105x8x2

ISO High row machine (weight each side)
55x10
65x8x2

Prone grip pull downs
75x10
85x10
105x7
(meant to do 95, misread the faint writing and did 105 instead)

Hypers
bw x 15 x 3

Sunnyday
06-24-2011, 08:14 PM
From that WO, looks like you earned another batch of mango ice cream, LOL!

freebirdmac
06-24-2011, 08:43 PM
From that WO, looks like you earned another batch of mango ice cream, LOL!

Using 1/2 full and 1/2 lite coconut milk plus less sugar lowered the cals from 250 to 200 :) My daughter thinks it tastes better as the coconut flavor isn't as obnoxious. I think it tastes better, but it is a weaker flavor.

Next up is pumpkin ice cream :D

Sunnyday
06-24-2011, 08:46 PM
Love me pumpkin anything! :D

MrsHammer
06-26-2011, 08:44 PM
Back at it! As usual, a week off means not as strong as when I left off. Wish I was one of those people who comes back stronger.

Flat db press
20x15
25x15
30x10
35x10
40x8

Incline db presses
20x10
25x10
30x10

Incline db flyes
25x10x3

Cable incline flyes
3x10

Pullovers
35x10
40x8x2

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 10 (increasing weight)
ss w/
Db spider curls
17.5x10x3

Concentration curls
25x10
15x15
10x20

Wrist curls and reverse wrist curls

Aww, Looks strong to me! With your willpower and determination you will get back. Start with you last weights and don't let yourself do less!

MrsHammer
06-26-2011, 08:47 PM
Sumo deads
95 x 10
115 x 10
135x8x2
(second time doing these. I think I'm getting the hang of them)

Kneeling curls
20x15
30x15
40x12

Lying ham curls
50x15
60x12
50x15
(hams ran out of gas)

Adductor/abductor
75x10x3/135x10x3

Bent over rows
65x10
95x10
105x8x2

ISO High row machine (weight each side)
55x10
65x8x2

Prone grip pull downs
75x10
85x10
105x7
(meant to do 95, misread the faint writing and did 105 instead)

Hypers
bw x 15 x 3

Michael keeps pushing the sumo stance on me and I sure do find it harder. He thinks it is easier not having so far down to go but I actually think they are harder, do you?

freebirdmac
06-26-2011, 09:14 PM
Michael keeps pushing the sumo stance on me and I sure do find it harder. He thinks it is easier not having so far down to go but I actually think they are harder, do you?

I think they are easier too! But I may change my mind as I start pushing the weight up. What I think makes it easier is you are using your legs much more with less reliance on the lower back.

Hammerfit
06-27-2011, 11:46 AM
Michael keeps pushing the sumo stance on me and I sure do find it harder. He thinks it is easier not having so far down to go but I actually think they are harder, do you?

Sumo Squats and SLDL are a girls best friend!

MrsHammer
06-27-2011, 12:11 PM
Sumo Squats and SLDL are a girls best friend!

Definitely builds great glutes!

freebirdmac
06-27-2011, 12:21 PM
Definitely builds great glutes!

Which is exactly why he says they are a girl's best friend :p

Guys don't seem to get how much we women like a great ass too :D

Sunnyday
06-27-2011, 03:02 PM
Sumo Squats and SLDL are a girls best friend!

This!


Which is exactly why he says they are a girl's best friend :p

Guys don't seem to get how much we women like a great ass too :D


And THIS!!

freebirdmac
06-27-2011, 06:11 PM
Flat db press
20x15
25x12
30x12
35x10
40x10
45x8

Incline db presses
20x10
25x10
30x10
35x8

Incline db flyes
25x10,8,7

Cable incline flyes
3x10

Pullovers
35x10
40x10
45x8

Db preacher curls
30x10x3

Cable curls ss w/spider curls

Cable
10, 10, 8 (increasing weight each set, increased weight on 2nd and 3rd set)
ss w/
Db spider curls
17.5x10x3

Concentration curls
25x10
15x15
10x20

Sunnyday
06-27-2011, 09:15 PM
nice work, especially on the pullovers. Pullin some poundage there!

freebirdmac
06-28-2011, 06:42 PM
nice work, especially on the pullovers. Pullin some poundage there!

Thanks! I want 50's on press and pullovers! :p

freebirdmac
06-28-2011, 06:45 PM
Squats
bar x 10
85 x 10
105 x 10
125 x 10
(adductors sore, lower back a bit sore, not getting depth... just not feeling it)

Hack squats (to parallel)
70x10
110x10
160x8
180x8

Superset unilateral extensions w/bulgarian squats

Unilateral extensions (slow 3/4 reps with a pause at the top)
60x10
70x10
Bilateral
80x20
(pausing about 2 sec at top. about 2 seconds up and 4 seconds down)

ss w/bulgarian squats
30#db's 10 each leg x 2

Leg press
180x15
270x15

leg press calves ss w/ adductor/abductor

Calves
180x15x3

Adductor/abductor
80 x 10 x 3/ 140 x 10 x 3

Sunnyday
06-28-2011, 08:42 PM
Thanks! I want 50's on press and pullovers! :p


You and me both! :yep:

MrsHammer
06-29-2011, 06:08 PM
You and me both! :yep:

You are very strong for your weight!

MrsHammer
06-29-2011, 06:24 PM
Thanks! I want 50's on press and pullovers! :p

When I am trying to break a weight plateau, Hammer suggests that I not use all my energy on all the warmup sets of the 25's, etc and just do a couple of them and go for the higher weights before you get tired even if you just get one or two in. Of course, a spot is recommended for moral and physical support. Just knowing that hand is under my elbows helps me. What you are doing certainly isn't wrong this is just something you may want to try on occasion to break a plateau.

freebirdmac
06-29-2011, 06:57 PM
When I am trying to break a weight plateau, Hammer suggests that I not use all my energy on all the warmup sets of the 25's, etc and just do a couple of them and go for the higher weights before you get tired even if you just get one or two in. Of course, a spot is recommended for moral and physical support. Just knowing that hand is under my elbows helps me. What you are doing certainly isn't wrong this is just something you may want to try on occasion to break a plateau.

Oh, I was thinking the same thing! I was doing all those reps/sets when my shoulder was acting up. Now it's time to drop some and go for the heavier weight :) I can usually find someone to spot. I just hate relying on someone being around.

Sunnyday
06-29-2011, 10:41 PM
You are very strong for your weight!


Thanks! In some areas I feel very strong. Then there are others where I feel like a complete wimp! :dunno:

Sunnyday
06-29-2011, 10:46 PM
When I am trying to break a weight plateau, Hammer suggests that I not use all my energy on all the warmup sets of the 25's, etc and just do a couple of them and go for the higher weights before you get tired even if you just get one or two in. Of course, a spot is recommended for moral and physical support. Just knowing that hand is under my elbows helps me. What you are doing certainly isn't wrong this is just something you may want to try on occasion to break a plateau.

I do the same thing when trying to break a plateau.


Oh, I was thinking the same thing! I was doing all those reps/sets when my shoulder was acting up. Now it's time to drop some and go for the heavier weight :) I can usually find someone to spot. I just hate relying on someone being around.


I usually work alone. Although I can usually find a spot, there are some in my gym that are more reliable spotters than others. The inexperienced and less reliable ones I tend to avoid, so I reduce my weights and keep working solo.

freebirdmac
06-30-2011, 05:31 PM
Was tired of doing the same weights on some exercises. So I really pushed it tonight.

Seated side raises
15x10
17.5x10x2

Seated front raises
17.5x10
20x8,10

Seated bent over rev flyes
20x10x3

Smith presses PWO
bar x 10
40 x 12
50 x 8
60 x 6

Smith push presses PWO
50x6,5

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x12, 10, 9

V-bar tri presses
10, 10, 10
(upped weight each set)

Db lying extensions (db in each hand)
17.5x10x3

Bench dips
bw to failure x 3

Hanging raises, incline hip thrusts, crunches

Sunnyday
06-30-2011, 08:16 PM
^Too funny, great minds think alike. I was thinking the exact same thing when I stepped into the gym this morning and pushed like a maniac. Nice work! :)

freebirdmac
07-01-2011, 05:37 PM
SLDL
115x10
135x10
145x8x2

Kneeling unilateral ham curls
20x15
30x15
40x12

Lying curls
50x15
60x10
50x15

Pendlay rows (New!)
95x8x3
(Never did these before. Need more practice to get form right)

HS ISO High row PW listed for each side
55x12
65x10
75x8

Prone grip pull down
70x10
85x8
100x7

Hypers
bw+10# x 15, 15, 15

Sunnyday
07-01-2011, 09:19 PM
Freebird, you are seriously strong! That is some poundage to be proud of, especially on the SLDLs! Only read about Pendlay rows, never tried them myself. I don't know that I'd be able to pull 95# on them to start!

freebirdmac
07-01-2011, 09:31 PM
Freebird, you are seriously strong! That is some poundage to be proud of, especially on the SLDLs! Only read about Pendlay rows, never tried them myself. I don't know that I'd be able to pull 95# on them to start!

Says the lady with even stronger back numbers :p

Sunnyday
07-01-2011, 09:42 PM
Machines, dear...machines. Different story from free motion lifts. My crooked back can't do much free motion stuff. Always have big respect for those who can - and do it so well! ;)

Muscgrows
07-02-2011, 11:15 AM
Pendlays rows...I am gonna have to google that one. :-) Sunny is right. Serous poundage lady. You should be very proud of yourself.

MrsHammer
07-02-2011, 04:12 PM
Was tired of doing the same weights on some exercises. So I really pushed it tonight.

Seated side raises
15x10
17.5x10x2

Seated front raises
17.5x10
20x8,10

Seated bent over rev flyes
20x10x3

Smith presses PWO
bar x 10
40 x 12
50 x 8
60 x 6

Smith push presses PWO
50x6,5

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x12, 10, 9

V-bar tri presses
10, 10, 10
(upped weight each set)

Db lying extensions (db in each hand)
17.5x10x3

Bench dips
bw to failure x 3

Hanging raises, incline hip thrusts, crunches

Great routine, strong!

mkris7
07-05-2011, 12:15 AM
Great routine, strong!

I second that motion, way to hit the weights! Keep up the hard work:yep:

freebirdmac
07-05-2011, 03:49 PM
Well hard work will have to wait another day or two. Been dealing with a boatload of overdue chores and contractors at the house. I'll probably only get shoulders/tri and hams/calves in this week. But my house will be cleaner/more organized and I am going to have one awesome screened in deck!

Sunnyday
07-05-2011, 04:13 PM
Oooooh! Screened in deck! That would be worth losing a few days or even a whole week in the gym.

freebirdmac
07-05-2011, 09:00 PM
Oooooh! Screened in deck! That would be worth losing a few days or even a whole week in the gym.

I live in a townhouse that has a 1st and 2nd floor deck. Both decks are big, but you do get wet on the 1st floor deck when it rains. After 22.5 years here, I'm spending big bucks to have both decks stripped to the core, rebuilt, extending lower deck even more, putting a dry space ceiling system in, and screening the lower deck. I'll be bug and rain free! It's been going on for 3 weeks and they are almost done! So I'm staying close these last few days so I can catch any details that I need them to work. I so hope to be able to set up my new lower deck this weekend. They'll probably seal the decks Thurs so it'll depend on when it'll no longer be sticky. The sealer says 3-5 days :(

I'm so freaking excited! I'm like a kid waiting for Christmas! I'll post picts when it's done.

Sunnyday
07-05-2011, 10:13 PM
That sounds so awesome! After 22.5 years, it will be well worth the wait. Can't wait to see pics!

Over at our house we have been killing ourselves putting in a patio - yeah, ourselves. Not hard work for a couple in their 20s or 30s but mid-40s with back/knee/hip issues and a couple toddlers bounding around us?! EEEK! My husband could barely get out of bed to go to work this morning. Poor guy.

MrsHammer
07-06-2011, 08:06 AM
I live in a townhouse that has a 1st and 2nd floor deck. Both decks are big, but you do get wet on the 1st floor deck when it rains. After 22.5 years here, I'm spending big bucks to have both decks stripped to the core, rebuilt, extending lower deck even more, putting a dry space ceiling system in, and screening the lower deck. I'll be bug and rain free! It's been going on for 3 weeks and they are almost done! So I'm staying close these last few days so I can catch any details that I need them to work. I so hope to be able to set up my new lower deck this weekend. They'll probably seal the decks Thurs so it'll depend on when it'll no longer be sticky. The sealer says 3-5 days :(

I'm so freaking excited! I'm like a kid waiting for Christmas! I'll post picts when it's done.

Sounds so exciting for you. Glad you will enjoy your home!

freebirdmac
07-06-2011, 04:59 PM
:( Well the work should be finished tomorrow, definitely Friday. But they probably won't seal until next week. That means another weekend of not being able move into the screen deck. I swear it's like being a kid at Christmas and seeing all the presents under the tree...

Shoulders and tri tomorrow!

Sunnyday
07-06-2011, 09:56 PM
True, but with all the icky heat in our area lately you probably only want to be sitting on a deck with a sprinkler blasting on you, LOL!

freebirdmac
07-07-2011, 06:38 PM
Seated side raises
17.5x10x3

Seated front raises
20x10x3

Seated bent over rev flyes
20x12x3

Smith presses PWO
bar x 10
40 x 12
50 x 9
60 x 6

Smith push presses PWO
50x8,7

Wide grip upright rows, Smith PWO
50x10x3

Db close grip presses
25x15, 12, 12

V-bar tri presses
12, 10, 8
(upped weight each set)

Db lying extensions (db in each hand)
17.5x10x3

Bench dips
bw to failure x 3

Hanging raises, incline hip thrusts, crunches

I did something to the lower left area of my left shoulder blade doing bent over rev flyes. It is a familiar pain so it shouldn't be around too long. It didn't bother my workout until I got to incline hip raises and crunches. In both cases my hands are over my head. The area got pissed off and I could really feel it when taking a deep breath. It's almost like it's in the ribs :dunno: Hopefully it won't bother my back workout tomorrow.

Sunnyday
07-07-2011, 08:47 PM
WOs lookin' good! Hope the shoulder blade area feels better. I am familiar with that pain. Nagging pain but doesn't seem to affect my strength. Wishing you a killer back WO tomorrow!

freebirdmac
07-08-2011, 04:04 PM
Sumo deads
115 x 10
135x10
145x10
155x6
(I don't think I'm sitting back as much as I should be. Either that or pushing forward makes my feet slide forward in my shoes. I am not on my toes)

Kneeling curls
30x15
40x15
50x12
(goosed everything up by 10#)

Lying ham curls
50x15
55x12
60x10
65x8

Adductor/abductor
80x10x3/140x10x3

Whatever I tweaked last night doing rev flyes made it hard to take deep breaths. By the time I finished with hams my whole upper left side hurt. Trying to do back would have been stupid :( I still don't know what I did or how I did it. Rev flyes aren't that complicated.