Never 2 Late 2 Chase the Dream (it's better than liposuction)

[kfisherx]

Thanks Tom and this coming from a man who is only 1/2 the man he used to be. Isn't it great?

[kfisherx]

Today's workout is KILL QUADS day. I actually liked it this time and when I was done my quads felts floaty instead of bad. They are so huge right now. I am getting so big... This stuff works just as advertised.

workout

warmup
interval run (4.0 and 7.5) 2min/1min for 2 miles
walking lunges - 3x30 steps bw

Squats
warmup - 1x20 (45lbs)
1x15 (65lbs)
1x12 (85lbs)
1x10 (100lbs)
1x5 (120lbs)
1x10 (120lbs)

Walking lunges
3x15 (25 lb) I woosed out on these

1 leg squat
3x10 each leg

Calf raises
1x20 (135lb)
1x15 (155lb)
1x15 (185 lb)
1x9 (200lb)

That's right!!! 200 lbs baby! So what if it is only calf raises it is still a boatload of weight for my 130lb frame as I am using one of those machines that you have to lift with your shoulders. I find this is really helpful for me for lifting overall as it gives me a good safe way to feel all that weight on my body.

[Lost Dog]

Nice work!

[nutbar]

3 x 10 1-legged squats?! Holy moly, woman! Those things are lethal!

[kfisherx]

Originally Posted by nutbar

3 x 10 1-legged squats?! Holy moly, woman! Those things are lethal!

Yeah I pretty much grunt on every single one. I don't go down all the way on these but am getting down more and more each time I do them.

[sveta]

Originally Posted by kfisherx

Yeah I pretty much grunt on every single one. I don't go down all the way on these but am getting down more and more each time I do them.

Killer workout Karla!
Are you squatting on a platform/bench or on the floor? I can probably do a few on the bench with non-working leg straight to the floor type of thing, but pistols are quite out of question for now...

[kfisherx]

Not doing pistols yet. I do them on the deadlift platform and put my non working leg downwards and forward in an attempt to get nearer to the pistol. That is my goal one day. The pistol.

[kfisherx]

Back day for me and a major milestone achieved. I can now DEAD me and very soon I will be able to SQUAT me too. In fact I can now DEAD 15lbs more than me.

.5 miles on tready at 3.5 and 5.5 mph.

all rests = 60 seconds (no rest after warmups)

Pullups (assisted)
1x20 (100lbs) warm up
1x15 (60lbs)
1x12 (60lbs)
1x18 (50lbs)

Dead Lift
1x20 (45 lbs)
1x6 (95 lbs)
1x6 (115 lbs)
1x2 (145 lbs)

Seated low rows
1x20 (20lbs)
1x15 (40lbs)
1x12 (60lbs)
1x6 (f) (70lbs)
Since I failed the last set and my form was going to crap I went back at it with a light weight and good form until failure
1x10 (30lbs)

Close grip lat pull downs
1x20 (40lbs)
1x15 (50lbs)
1x12 (60 lbs)
1x10 (70lbs)

I am feeling reallly strong today and wanted to do more but am respecting my body's need for rest. Besides I see the trainer tomorrow.

[nutbar]

Originally Posted by kfisherx

I can now DEAD me and very soon I will be able to SQUAT me too.

Kinky!

Congrats!!! That is so cool!

[dillytl]

NICE work Karla!!!


My short-term goal at the moment is to be able to DEAD and SQUAT myself, too!!!

[GinnyLou]

Look. At. You.
I am just now getting in here and just saw your pictures. You have done a wonderful job, Karla! You totally took years off. Wow.

Your workouts look so hard! Congrats on the DL number! You go, girl!

[RebeccaC]

Hi There, thanks for stopping in my journal. You asked why I do so much cardio. I think i have a bit of the old mentality - the cardio queen still lurks in the background. But mostly, I love to run. I have a mild case of plantar fasciitis right now so I am trying to keep up my cardio with alternative methods.
Although, you bring up a point that I have been thinking about. I am what you would call 'a ridiculously hard gainer' and can't seem to put on muscle. Cardio is probably hurting my lifting and results. I need to check more into this and figure out what my cardio limit should be.
Running is very important to me though.

keep up the great work! You are inspiring.

[kfisherx]

Originally Posted by RebeccaC

Hi There, thanks for stopping in my journal. You asked why I do so much cardio. I think i have a bit of the old mentality - the cardio queen still lurks in the background. But mostly, I love to run. I have a mild case of plantar fasciitis right now so I am trying to keep up my cardio with alternative methods.
Although, you bring up a point that I have been thinking about. I am what you would call 'a ridiculously hard gainer' and can't seem to put on muscle. Cardio is probably hurting my lifting and results. I need to check more into this and figure out what my cardio limit should be.
Running is very important to me though.

keep up the great work! You are inspiring.

ah hah.... I thought I sniffed that out about you. We are sisters in the running/cardio queen world.

Do yourself a huge favor and set a new goal for the next 6 months to only do a limited amount of cardio while you lift heavy and stick to it. My trainer allows me to do it for 20 minutes at a time 3x4 times a week as a rule. The progress I have made in fat loss and body comp changes have been astounding since I made this switch. My stubborn life-long belly fat is starting to go away and my body is looking HUGE. I am loving this in a good way. For you it might give your injury a chance to heal and serve a different purpose. (This change all started for me with a chronic hamstring injury btw)

This isn't to say that I won't go back to being an avid runner at some point. One day I strongly suspect I will. As I train for the marathon in the fall in fact I can say for almost certain. But I will have a better knowlege at that time of how to train and keep the muscle and the health.

[kfisherx]

Originally Posted by GinnyLou

...
Your workouts look so hard! Congrats on the DL number! You go, girl!

Hey Ginny thanks for checking in. Isn't it funny. That is exactly what I think when I read most people's logs. (That looks so hard...)

[kfisherx]

Originally Posted by dillytl

NICE work Karla!!!


My short-term goal at the moment is to be able to DEAD and SQUAT myself, too!!!

See I think that is everybody's goal at some point. My deep dark secret is that one day I want to be able to press me too.

Originally Posted by nutbar

Kinky!

Congrats!!! That is so cool!

You know now that you mention it there is not one mention of a "...gasm" for a long while so here it is just for you.....

This one is about the real thing or it might be a coregasm though if that is what it is then it is much like the real thing. I have found THE exercise that sets that off in me every time. It is so bad that I have to stop mid reps to give myself some time (if you know what I mean) and when I look up I am always blushing but nobody has caught me. So now I am terrified that my trainer is going to have me do these one day in front of him. I have no way to hide this so I'll have to come clean to him. He will die laughing. I won't say the exercise but can tell ya that if there was a "get bigger shoulders" contest going on for the next 6 months I would win hands down.

[stingo]

Originally Posted by kfisherx

I won't say the exercise but can tell ya that if there was a "get bigger shoulders" contest going on for the next 6 months I would win hands down.

It's the prone Cuban snatch isn't it?