-Couldn't superset the lunges and pushups... gym was WAY crowded... note to self: never go to the gym at 8pm ever again!
Haha, I tried going to the gym later in the day once and thought the exact same thing. Sometimes I would think the gym was crowded in the morning - it was nothing compared to how crazy it gets later on!
Holy Moly this workout dang near killed me! Those BSSs are one very humbling exercise!
Warm-up: 5 min on treadmill at 3.5mph, then some side lunges, 10 BW squats, 15 floor crunches, and a little bit of a quad stretch
Deadlifts:
2x10 @ 70lbs
Alt sets:
Bulgarian Split Squats
1x8(e) with 7.5s
1x10(e) with bodyweight
Underhand grip lat pulldown:
1x10 @60lbs
1x10 @65lbs
Alt sets:
Reverse lunges from step with forward reach:
2x10 with 5s
Cuban Snatch thing:
1x10 with 5s
1x10 with 10s
Alt sets:
Ball crunches:
2x10 with 10lb DB long arm version
Reverse Crunch:
2x10 on floor
Lateral flexion, side crunch on ball version:
1x10 each side
Notes:
-I did the deadlifts the way I've been doing them in stage 1... because I never elevated the bar on risers so I was always lower in relation to the bar than I guess I technically should have been. I also forgot to do them wide-grip... does anyone know if there's a reason to do them wide-grip? I don't think it would change anything much...
-I estimated too high on those BSSs for the first set... I should have done BW from the beginning... whew! Those are not fun!
-I could have gone heavier on the UG lat pulldowns.. which surprised me, so I was a tad impressed withmyself
-I'm not sure I did the reverse lunges right... I was pretty wobbly but I think I got the hang of them on the 2nd set, I will try heavier DBs next time
-5s were too light on the Cuban Snatch things, but 10s were too heavy.... I shouldn't have tried to jump that high... I'll use the 7.5s next time
-Ab stuff was fine, I like ab work... didn't feel the side crunches as much as I thought I should... I'll try to find a way to make them harder
-I felt retarded doing those prone cobras! haha. It doesn't look like I'm doing anything and they're definitely not as hard as the planks... maybe I did them wrong, I have to re-check the book
-I think 8 was a little too ambitious for my HIIT last time, so I used 7.5 and 7.0 for my intervals today... I was also prety dang spent by that time so I took it "easy" even though my face was a nice shade of purple when I was done, haha... me and running have never been friends.. I must fix this.
Yesterday's eats were interesting. I felt like I ate well and healthy all day, then when everything was plugged into Fitday I came out with 48% fats, 35% carbs and about 17% protein... not good. But when I woke up today my belly felt flatter than normal... so I found that interesting. I also just had the last little bit of my protein powder so I need to get some ASAP
I think you are suppose to be doing the wide Grip snatch deadlifts from a box.
You'll stand on the box and widen your grip and lift from that position.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Try doing the deadlifts from a small platform with the wide grip - you'll be able to feel if there's a difference or not. That extra few inches of ROM makes the exercise more difficult (read: use less weight).
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I did use less weight, I think 80 was just a little too high for me... the thing is, I've always had that bigger ROM because my weights are small and so the bar has always been closer to the floor than it's "supposed" to be. Also... my gym has no steps, lol. So I kind of have to keep doing it this way. But I'll try the wide-grip next time, I just forgot today.
I did use less weight, I think 80 was just a little too high for me... the thing is, I've always had that bigger ROM because my weights are small and so the bar has always been closer to the floor than it's "supposed" to be. Also... my gym has no steps, lol. So I kind of have to keep doing it this way. But I'll try the wide-grip next time, I just forgot today.
If I remember correctly the wide grip will work your trapezius muscles more.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Great workout! Wow, seems hard on the legs, isn 't it??? I 'm a bit afraid of those deadlifts from box. I have a hard time doing them completely with good from from the ground now, I seem to lack some flexibility in my hips... And from a box is even harder, I guess...
Your eats are indeed interesting, maybe you do well on more fat? The protein is quite low, but I think it 's always a bit of try and error to see what works for you.
That B workout is insane. You did a great job, though! That's so impressive you managed to do a set of the Cuban snatches with 10 lbs, even if you found it too heavy. I tried doing them with 8's and my form was awful. For now, I'm sticking with 5's. I feel like such a wuss!
What a day I've had so far!
Well, woke up early to get to my polygraph by 9am... I hate those things more than you can imagine. You could be Mother Teresa and still come out of that thing feeling terrible. Ugh! So I got to the gym and warmed up on the treadmill for a bit, then got to my push-presses. I hadn't even started the exercise yet and this guy comes up to me to "fix my grip" on the bar. Um... hello... all I did was pick it up and start getting it into position... buzz off pal! He's tryin to show me how the grip the thing.. and actually takes it out of my hands! He has an overhand grip, and holds it stright out in front of him. I'm not even sure what he would have done as an exercise with it. I told him that wasn't what I was doing, then had to repeat myself, then he finally went away. I could see him in the mirror smiling/laughing at me while I did the exercise and it made me so damn frustrated! That was supposed to be my warm-up set too (40lb preset bar) but after that and being kind of emotionall run-down already, I just did both work sets at 40. The rest of the workout felt like it went downhill from there.. grrr arg
Front squat/push press:
2x10 with 40lb bar
Step-ups:
2x10 with 10s
1-pt Rows:
2x10 with 15s
(wasn't able to superset... some chick doing a million and a half reverse crunches was hoggin the bench for my step-ups)
Lunge, rear foot elevated:
2x10 with 10s (these were rough today)
Pushups:
2x10 with bar at thigh height. (I swear I will never get better at these, I've been stuck here forEVER!)
Planks:
2x60sec
Chop:
1x10 on the ball with a 15lb weight... probably didnt do these right as it felt awkward as hell, so I did 10 side crunches on each side for the 2nd set. Someone was on the cable, so I had to substitute.
I was going to do HIIT afterwards and just really didn't feel like being there anymore today. Oh well. I'm going home for the weekend and my mom joined a new gym (actually her old gym merged with this one) and she wants me to try a "bodypump" class either tomorrow or sunday with her, so I'll make up for today when I do that since I usually don't workout on weekends.
I could see him in the mirror smiling/laughing at me while I did the exercise and it made me so damn frustrated! That was supposed to be my warm-up set too (40lb preset bar) but after that and being kind of emotionall run-down already, I just did both work sets at 40. The rest of the workout felt like it went downhill from there.. grrr arg
Ugh! That's the worst when someone else throws off your whole mind set. Just ugh!
40lbs isn't bad though (I'm only doing half of that). Good for you to push through and finish your workout despite it all.
Wow..... I have never had anybody bother me at the gym and I know my form isn't great. You must be a little cutie or maybe I am ugly. Or maybe I look like I would beat the snot out of them if they tried.
Wow..... I have never had anybody bother me at the gym and I know my form isn't great. You must be a little cutie or maybe I am ugly. Or maybe I look like I would beat the snot out of them if they tried.
HAHA! You are too funny! Believe me, he did approach in a "this is an excuse to hit on you" type of way. He was really just... annoying. And I'm sure no one says anything to you because you would beat on them... you've got some guns in that pic of yours! I'd be scared too, hehe. I'm definitely not an intimidating person so maybe they think they can help little ol' me out, who knows. Usually I don't get people coming up to me because I always have headphones in and I tune everyone else out, gues that didn't discourage thi crazy man, lol.
was going to do HIIT afterwards and just really didn't feel like being there anymore today. Oh well. I'm going home for the weekend and my mom joined a new gym (actually her old gym merged with this one) and she wants me to try a "bodypump" class either tomorrow or sunday with her, so I'll make up for today when I do that since I usually don't workout on weekends.
Those classes can be really fun sometimes, you should try one out. But don't do it on a lifting day! I tried this once and my lifting was a disaster!
What a day I've had so far!
I hadn't even started the exercise yet and this guy comes up to me to "fix my grip" on the bar. Um... hello... all I did was pick it up and start getting it into position... buzz off pal! He's tryin to show me how the grip the thing.. and actually takes it out of my hands! He has an overhand grip, and holds it stright out in front of him. I'm not even sure what he would have done as an exercise with it. I told him that wasn't what I was doing, then had to repeat myself, then he finally went away. I could see him in the mirror smiling/laughing at me while I did the exercise and it made me so damn frustrated! That was supposed to be my warm-up set too (40lb preset bar) but after that and being kind of emotionall run-down already, I just did both work sets at 40. The rest of the workout felt like it went downhill from there.. grrr arg
Ugh, is today over yet??
Don't you just love the men that need to "show you how it's done"? Next time just crack him in the back of the head with the preset bar!
Quote:
Originally Posted by LadyNoir
Ugh! That's the worst when someone else throws off your whole mind set. Just ugh!
Good for you to push through and finish your workout despite it all.
My thoughts exactly!
Quote:
Originally Posted by kfisherx
Wow..... I have never had anybody bother me at the gym and I know my form isn't great. You must be a little cutie or maybe I am ugly. Or maybe I look like I would beat the snot out of them if they tried.
Spit coffee onto my screen when I read this reply. You're certainly not ugly--my vote is definitely for you looking like you wouldn't hesitate to take someone who tries to mess with you! Just another benefit of weight training huh? It works as an a$$hole deterrent for all the boneheads at the gym!
Wow..... I have never had anybody bother me at the gym and I know my form isn't great. You must be a little cutie or maybe I am ugly. Or maybe I look like I would beat the snot out of them if they tried.
Wow..... I have never had anybody bother me at the gym and I know my form isn't great. You must be a little cutie or maybe I am ugly. Or maybe I look like I would beat the snot out of them if they tried.
They're scared of you, Karla! (That's a compliment!)
Kara, sorry about your frustration in the gym. I wish people could mind their own business.
__________________
Karen
Life is short. Break the rules. Forgive quickly. Kiss slowly. Love truly, laugh uncontrollably. And never regret anything that made you smile.
You're not 4 years old. You can tell yourself NO!" Dr. Phil
What a day I've had so far!
Well, woke up early to get to my polygraph by 9am... I hate those things more than you can imagine. You could be Mother Teresa and still come out of that thing feeling terrible. Ugh! So I got to the gym and warmed up on the treadmill for a bit, then got to my push-presses. I hadn't even started the exercise yet and this guy comes up to me to "fix my grip" on the bar. Um... hello... all I did was pick it up and start getting it into position... buzz off pal! He's tryin to show me how the grip the thing.. and actually takes it out of my hands! He has an overhand grip, and holds it stright out in front of him. I'm not even sure what he would have done as an exercise with it. I told him that wasn't what I was doing, then had to repeat myself, then he finally went away. I could see him in the mirror smiling/laughing at me while I did the exercise and it made me so damn frustrated! That was supposed to be my warm-up set too (40lb preset bar) but after that and being kind of emotionall run-down already, I just did both work sets at 40. The rest of the workout felt like it went downhill from there.. grrr arg
Next time you go to the gym, wear a tshirt with THIS on it:
Haha! I think I'll get one of those made tomorrow, lol.
Well, to be honest, I'm a tad sore from that "bodypump" class mom took me too. Nothing major, but I figure if I lift tomorrow instead I'll be able to do better. So I'll go tomorrow and then thursday and saturday. That will work out nicely since Bri will be visiting and he can spot me and deter any crazies that get the urge to talk to me or "fix my form". :-)
Notes:
-Whew! feels good! The deads went well, except my grip was definitely giving out... not sue how to help fix it. When I do it with a wider grip I feel like it would feel really awkward to do a mixed grip, so I don't know..
-Those BSSs are killer!!
-Was incredibly proud of myself and the 75lbs on the UG lat pulldown! Yay!!!
-Lunges and cuban snatches.. nothing too thrilling to report
-Ab stuff.. also uninteresting
- I don't like that cobra thing... makes me feel ridiculous, so I didn't do it. And I'm not bothered by that either... the rest of the workout went awesome so to me it doesn't matter.
-Felt pretty strong with the HIIT... for the last 2 intervals I had the Rocky music goin on my ipod (eye of the tiger)... nothing more motivating than that!!
Great workout! Nice to see you came back with flying colours. Hearing about that loser just made me mad. I had a similar thing happen once--complete with the smirking at me in the mirror later. Sooooooo annoying.
Awesome job with everything! You are lifting some impressive weights. I feel kind of weird doing the cobra too, the other day I was doing it near a trainer and her client, and even the trainer was looking at me funny. Oh welllll.
Another great-feeling workout! I was beat comin out of the gym, but I had a kick-ass smoothie and now I can be productive! (after I post the workout of course, lol)
Front squat/push press:
2x10 with the big girl bar!!! 45lbs woohoo! (up from 40)
Step-ups:
2x10 with 12.5s (up from 10s)
1-pt rows:
1x10 with 15s
1x10 with 20's (that was a tad rough... but managable!!)
Lunges, rear foot elevated:
2x10 with 10s (I think I may be able to go up next time)
Pushups:
2x10 with bar at mid-thigh height. (Why do I never seemt o progress with these?! argh!)
Planks:
2x60sec
Chop:
1x10 on ball with 15lb DB each side
1x10 on cable machine, 30lbs each side
Then I added in some HIIT, same as last time:
1min @ 3.5 (warm-up)
1min @ 7.5
2min @ 3.5
1min @ 7.5
2min @ 3.5
1min @ 7.5
2min @ 3.5
1min @ 7.5
2min @ 3.5
1min @ 7/5
2min @ 3.0 (cooldown)
Notes:
-Was real happy with the pushpress! Hoisting that big bar over my head made me feel pretty macho... and all the ppl turned to look at the crazy chick in the squat rack That's not to say it wasn't rough.. cuz it definitely was! But I did it, therefore I am quite proud :-)
-I'm finally making progress with the step-ups (bout dang time!)
-I like the 1-pt rows.. they're odd, but I like them, and I can do a decent amount of weigth with them.
-The lunges felt a little easier today, so I think I can finally move up a bit on them. Next time I'll use the 12.5s.
- My pushups suck... I feel like I will never get better at them...
-Planks were ok, nothing too thrilling. I shake really bad, but I can do them... any ideas on how not to shake like an epileptic when I do these?
-People are always on the cable machien so I had to sub the ball variation.. which I do not like.. I probably do ti wrong, but it feels ridiculous. I just hate waiting around for people.
My PWO shake was AWESOME!!!! I bought some chocolate milk and put 1c. of it in my fancy new blender, with vanilla protein powder, a small banana, and a tablespoon of PB, and a few ice cubes... whirrred it together.. and viola! The best freakin concoction I have made to date! I want another one, lol.
Planks were ok, nothing too thrilling. I shake really bad, but I can do them... any ideas on how not to shake like an epileptic when I do these?
I don't know; I'm always shaky when I do them, too, no matter how hard I try to focus on tightening my core and relaxing, somewhat, the rest of me.
Quote:
My PWO shake was AWESOME!!!! I bought some chocolate milk and put 1c. of it in my fancy new blender, with vanilla protein powder, a small banana, and a tablespoon of PB, and a few ice cubes... whirrred it together.. and viola! The best freakin concoction I have made to date! I want another one, lol.
Chocolate milk and peanut butter--they make the world go 'round.
Congrats on moving up to the oly bar for your push presses, that's really exciting! I hope to get there soon, but since I only have one A workout left in stage 2, it will probably have to wait until the next time the exercise comes up.
Another great-feeling workout! I was beat comin out of the gym, but I had a kick-ass smoothie and now I can be productive! (after I post the workout of course, lol)
Front squat/push press:
2x10 with the big girl bar!!! 45lbs woohoo! (up from 40)
Step-ups:
2x10 with 12.5s (up from 10s)
1-pt rows:
1x10 with 15s
1x10 with 20's (that was a tad rough... but managable!!)
Lunges, rear foot elevated:
2x10 with 10s (I think I may be able to go up next time)
Pushups:
2x10 with bar at mid-thigh height. (Why do I never seemt o progress with these?! argh!)
Planks:
2x60sec
Chop:
1x10 on ball with 15lb DB each side
1x10 on cable machine, 30lbs each side
Then I added in some HIIT, same as last time:
1min @ 3.5 (warm-up)
1min @ 7.5
2min @ 3.5
1min @ 7.5
2min @ 3.5
1min @ 7.5
2min @ 3.5
1min @ 7.5
2min @ 3.5
1min @ 7/5
2min @ 3.0 (cooldown)
Notes:
-Was real happy with the pushpress! Hoisting that big bar over my head made me feel pretty macho... and all the ppl turned to look at the crazy chick in the squat rack That's not to say it wasn't rough.. cuz it definitely was! But I did it, therefore I am quite proud :-)
-I'm finally making progress with the step-ups (bout dang time!)
-I like the 1-pt rows.. they're odd, but I like them, and I can do a decent amount of weigth with them.
-The lunges felt a little easier today, so I think I can finally move up a bit on them. Next time I'll use the 12.5s.
- My pushups suck... I feel like I will never get better at them...
-Planks were ok, nothing too thrilling. I shake really bad, but I can do them... any ideas on how not to shake like an epileptic when I do these?
-People are always on the cable machien so I had to sub the ball variation.. which I do not like.. I probably do ti wrong, but it feels ridiculous. I just hate waiting around for people.
My PWO shake was AWESOME!!!! I bought some chocolate milk and put 1c. of it in my fancy new blender, with vanilla protein powder, a small banana, and a tablespoon of PB, and a few ice cubes... whirrred it together.. and viola! The best freakin concoction I have made to date! I want another one, lol.
Nice workout! I know what you mean about hating to wait for machines....sux...I have to do it all the time to.
Isn't shaking like crazy a sign that you're working hard?
Thanks for making me all wanting pb and chocolate right now, dudes! Ahh it doesn't take much.
Or maybe I look like I would beat the snot out of them if they tried. 
Just another benefit of weight training huh? It works as an a$$hole deterrent for all the boneheads at the gym!
(That's a compliment!)
)
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