Making me Even "Cappy" Steven

[cappuccino]

Thanks russ

[RacerBill]

Wow!! Those are some impressive chins!

How do you do the hanging scapular retractions? Just hang from the bar and pull the shoulderblades together?

[cappuccino]

Yep, and thanks And it's killer to hang from JP's squat rack after doing deadlifts, etc.

[Mahler]

Nice work. Those chins show excellent progress.

[cappuccino]

Thanks Mahler

My abs sure were sore yesterday, wonder if the chins were culprits

Today's workout was a little more ho-hum in respect to increases

mobility warm-up

workout A

1a) cable pull-throughs: 140 lbs x 8 x 3sets
1b) seated row to neck with rope: 60lbs x 8;70lbs x 8; 70lbs x 8

same weight on the pull-throughs...they were tough. I did the seated rows on the cable machine too since the seated row machine was being used. So, the weights and set-ups were a little different

2a) front split squat:90x6;85lbx6 x 3
2b) db press in plane of scaption, 10deg above paralell:25lbs(each)x8 x 3sets

same as last time. Well I went up 5lbs on the front split squats on the first set but it didn't feel right and hurt my wrists, so I stayed with the 85's which were hard enough. I think my legs are still stronger than my back cause if it were just up to them, I could do more.

3) JS band jacknives x 12

did these I think a notch higher on the smith machine and they were tough!

last of this workout!

goood workout, not quite high energy, but it was about a later than normal evening workout

[russ]

Front split squats sound tough. Did it take a while to get used to the grip?

[cappuccino]

Not really, I've done front squats before and I think my wrists are pretty flexible...just a lot of pull on them still. Maybe if I put a few of JP's gym shower towels around my neck it would help with the grip????

[russ]

Originally Posted by cappuccino

Maybe if I put a few of JP's gym shower towels around my neck it would help with the grip????

[cappuccino]

The thickness of the towels would make it less of a bend all the way back to hold the bar

[russ]

Originally Posted by cappuccino

The thickness of the towels would make it less of a bend all the way back to hold the bar

Oh, I see.

[cappuccino]

I would just have to make sure that JP doesn't see, since we're only supposed to take one towel

[cappuccino]

for shame, I Have not been doing my mobility in between my workout days

and I've been eating way too many cashews.

Why did LD tell me they had seratonin effects?

Deadlifts today, and last workout of this program, then a mini-trip that will include lots of mobility and some deloading

[gregl515]

You are one strong woman!

[cappuccino]

I'm definately getting stronger! And if I don't stop eating handfuls of nuts, I'm going to be 200lbs soon

did mobility yesterday. Off to the gym for deadlifts in a few mins

[Iamjennmedic]

Cappy wow!! Nice job on so many things! I'm really impressed with your deads and squats. Those chins are outstanding! Totally awesome girl. Now step away from the nuts

[galya]

Nice numbers girl There has been some serious iron being moved around this log while I was gone.
When you go to itunes next time subscribe to a podcast called "weight loss and the mind". It has some cool disassociation exercises that help deal with cravings.

[russ]

How were your deadlifts, Cappy?

[cappuccino]

Thanks guys, makes me want to get back in the gym.

Jenn, loved your nut warning :p Actually have been keeping away from them, but I'm on a little vacation with holiday dinners that have included dessert more than once in a day Been walking around town, but Sat it felt like I slept, ate, nap, ate... Plan is to try GS for a few weeks after I get back...definately need it. And will definately check out that podcast, galya!

Finished my Bill workout on Fri, just didn't have time to post. Numbers weren't impressive. I went much lighter on the DL's focusing on being able to push up through my hips. And I didn't get all 8 chins