LoveMyGSDs Gym Log

[LoveMyGSDs]

I have a gym log on another site, but I'm copying it to a log here. To give you a little background, I've considered myself a bodybuilder since 2002. I have very large muscle mass naturally and like to take advantage of that. When I was down at my goal weight, I was 150 lbs and had only 17% body fat--not too shabby for a female who's only 5'5".

With the help of some fellow female bodybuilders on another site, I've just started a great new workout plan.

Thursday's are UBWO
Friday's are LBWO
Sunday's are FBWO

I try to get some HIIT in 1-2 times per week and do 15-20 minutes of SS after each workout.

[LoveMyGSDs]

Powerlifting squats
5x6 ~ 80 lbs (Will try 100 lbs next time.)

Romanian deadlifts
5x6 ~ 70 lbs (Will try 90 lbs next time.)

Assisted dips
1x6 ~ 40 lbs assistance
2x5 ~ 34 lbs assistance (I was surprised I only needed 34 lbs of assistance.)

Leg press-low & close
2x5 ~ 295 lbs
1x3 ~ 315 lbs (I may go 3x3 ~ 315 lbs next time.)

Cable pressdowns
1x6 ~ 70 lbs
1x6 ~ 80 lbs
1x5 ~ 90 lbs (I'll go with 90 lbs from now on.)

Seated alternating bicep curls (Note to self....do these first next time, NOT after hammer curls. My hammer curls are stonger than my SABCs. I didn't have enough rest time after the hammer curls either.)
1x2 ~ 25 lbs (felt pathetic there)
1x6 ~ 22.5 lbs
1x4 ~ 25 lbs

Hammer curls
1x6 ~ 27.5 lbs
2x4 ~ 30 lbs

My legs were so noodle like after this workout that I could only do 15 minutes of SS on the elliptical before I thought I would collapse.

[LowCarbLiz]

Woot! :agree: :yay: :hyper: :spin:

[LoveMyGSDs]

Note to self....switch Thursday and Friday workouts. The pullovers were pretty tough after Thursday's tricep work.

pullovers
1x6 ~ 110 lbs
2x4 ~ 120 lbs

assisted pullups
wide grip
1x7 ~ 82 lbs assistance
1x4 ~ 64 lbs assistance
narrow grip
2x5 ~ 64 lbs assistance

seated bent over side laterals
1x8 ~ 20 lbs
2x5 ~ 25 lbs

dumbell press (I haven't done these in a long while and my weight was lower then I would have liked. Hopefully it will go up soon.)
1x8 ~ 20 lbs
1x6 ~ 22.5 lbs
1x3 ~ 25 lbs

laterals
3x4 ~ 25 lbs

calf raises (on leg press machine) (I don't want my calves to get crazy big on me, so I went with lower weights and higher reps on this one.)***
3x10 ~ 295 lbs

toe raises (on leg press machine for tibialis)
3x6 ~ 295 lbs

Side Bends (one side at a time w/ dumbbell)
1x8 ~ 40 lbs
1x6 ~ 45 lbs
1x5 ~ 55lbs

Kneeling crunch
1x12 ~ 80 lbs (sold myself short on guessing the weight for this one.)
1x10 ~ 90 lbs
1x8 ~ 100 lbs
1x5 ~ 120 lbs

I skipped my SS becuase I was late to meet my sis and her dh for dinner.

***I have VERY large, muscular calves. They are the part of my body that always has the lowest body fat %. At 150 lbs and 17% body fat, my calves measure 17.25 " (left) and 17.5" (right). :eek: That's why there's a comment about lower weight on my calves.

[LoveMyGSDs]

Leg Curls
1x6 ~ 70 lbs
2x4 ~ 80 lbs
(I haven't done these in a while and they were weaker then I would have liked.)

Seated Leg Extensions
1x6 ~ 80 lbs
1x5 ~ 90 lbs
1x4 ~ 100 lbs

Low Incline Press
1x6 ~ 105 lbs
2 x 5 ~ 120 lbs

Seated Cable Row
1x6 ~ 125 lbs
2x4 ~ 140 lbs

Leg Press (high)
1x8 ~ 255 lbs
1x6 ~ 275 lbs
1x5 ~ 295 lbs

Torso Rotation
3x5 ~ 120 lbs

Nautilis Crunches
3x5 ~ 100 lbs

Dumbell Row
1x6 ~ 45 lbs
2x5 ~ 50 lbs

Incline Flys
3x8 ~ 30 lbs

20 minutes SS (elliptical)

I had to do my FBWO again on Tuesday 4/24 becaue I'm unable to go to the gym tomorrow (Sun 4/29).

[LoveMyGSDs]

I had to miss my workout today because I got a migraine. I've combined part of my UBWO and LBWO to make a FBWO (different from my other one) to do on Friday to make up for missing a day.

[LoveMyGSDs]

I forgot to bring my gym notebook to work today, so I'm going off memory for the weights/sets/reps. I'm pretty sure I have everything right, except the assisted chins. I'll correct those next week.

Powerlifting squats (still a bit cautious on this until I'm certain there will be no knee pain--so far, so good)
3x8 ~ 90 lbs

Romanian deadlifts (still need a bit of work on my form before I increase the weight. I have some back pain on the right side this morning.)
3x8 ~ 80 lbs

Assisted dips
3x5 ~ 34 lbs assistance

Pullovers
3x6 ~ 110 lbs

Dumbell press
3x5 ~ 25 lbs

Kneeling crunches
3x6 ~ 120 lbs

Assisted chins (this is the only exercise I can't remember the exact weights on)
underhand
2x5 ~ around 50 lbs

overhand
2x5 ~ around 60 lbs

20 minutes of SS on the cool new bikes with the video screens.

[LowCarbLiz]

Woot! :agree: :yay: :hyper: :spin:

haha my post kinda got lost up there somewhere :D

[LoveMyGSDs]

I'll be out of town and nowhere near a gym for Sunday's workout, so it's going to be skipped. However, I will be getting lots of exercise hiking and playing with my dogs while out of town. I *may* try to fit in a workout on Tues, when I get back, but I don't know if that will work out at this point.

Oh, I generally do HIIT on Tuesdays. I don't usually write down exactly what I'm doing because it's generally the same. I do it outside, with my dogs, and do sprints/walks in intervals of either 20/40 or 30/60. I want to try a new program I read about on the stationary bike that's 8/12 with 60 total sprints. I'm sure I'll have to work up to that, but I haven't even started yet.

[LoveMyGSDs]

haha my post kinda got lost up there somewhere :D
I was busy copying and pasting. It's a good thing I haven't had the log going for long!

[LoveMyGSDs]

I was out of town on Sunday, my usual gym day, but I did get a ton of exercise. DH and I went on a 4 (or 5...can't remember) mile hike on Monday and my calves are killing me! I'll be back in the gym tomorrow.

[LoveMyGSDs]

pullovers (I improved a little here.)
2x5 ~ 115 lbs
1x4 ~ 115 lbs

assisted pullups (I'm seeing improvement here already.)
wide grip
1x6 ~ 70 lbs assistance
1x5 ~ 64 lbs assistance
narrow grip
1x6 ~ 64 lbs assistance
1x5 ~ 58 lbs assistance

seated bent over side laterals
3x6 ~ 25 lbs per side

dumbell shoulder press (These improved already.)
1x6 ~ 25 lbs per side
2x5 ~ 25 lbs per side

laterals
1x6 ~ 22.5 lbs per side
2x5 ~ 25 lbs per side

calf raises (on leg press machine)
3x8 ~ 315 lbs

toe raises (on leg press machine for tibialis)
3x6 ~ 295 lbs

Side Bends (one side at a time w/ dumbbell)
3x8 ~ 50 lbs

Kneeling crunch
2x6 ~ 120 lbs

20 minutes of SS on the treadmill

[LoveMyGSDs]

Powerlifting squats
5x6 ~ 100 lbs (My left knee felt a little weak with these, but I don't have any pain today.)

Romanian deadlifts
5x8 ~ 90 lbs

Assisted dips
2x6 ~ 34 lbs assistance

Leg press-low & close
2x6 ~ 295 lbs
1x5 ~ 315 lbs

Cable pressdowns
1x6 ~ 80 lbs
2x5 ~ 90 lbs

Seated alternating bicep curls (I forgot to do these before hammer curls AGAIN, but I did MUCH better then last time despite that.)
1x8 ~ 22.5 lbs
2x6 ~ 25 lbs

Hammer curls
1x6 ~ 27.5 lbs
2x5 ~ 30 lbs (I say 2x5, but it was 2x4.5 with my left arm. I just couldn't quite get it all the way up on rep 5 for both sets. I did 2 extra sets of 2 reps just with my left arm.)

15 minutes SS on the arc trainer

[LoveMyGSDs]

Oh God, I saw the funniest thing at the gym last night!!!! I walked into the weight room and my eyes were immediately drawn to this psycho chick. She had a 5 lb dumbbell in each hand and was flapping her arms around while doing things with her legs that can only be described adequately as dressage. (If you've never seen a horse doing dressage, go to uTube and watch a video.) My eyes met with the eyes of this guy on the other side of her, he smirked, and I ran from the weight room laughing. This other guy, who I almost ran into, said "what's so funny?", so I said "peek around the corner and you'll see." He did, then turned to be and just busted out laughing as well.

I have no clue what she thought she was doing or who told her that would be any good for her at all, but it was a funny thing to watch. :lol:

[LoveMyGSDs]

Leg Curls (with toes pointed, so I lowered the weight a bit)
1x10 ~ 50 lbs
1x7 ~ 60 lbs
1x5 ~ 70 lbs

Seated Leg Extensions
2x6 ~ 90 lbs
1x5 ~ 100 lbs

Low Incline Press
3x6 ~ 120 lbs

Seated Cable Row
3x5 ~ 140 lbs

Leg Press (high)
1x6 ~ 295 lbs
2x4 ~ 315 lbs

Torso Rotation
3x6 ~ 120 lbs

Nautilis Crunches
1x8 ~ 100 lbs
2x6 ~ 115 lbs

Dumbell Row
3x6 ~ 45 lbs

Incline Flys
3x8 ~ 30 lbs


15 minutes SS on treadmill

[LoveMyGSDs]

pullovers
2x5 ~ 115 lbs
2x4 ~ 115 lbs (I just can't manage to get a 5th rep out beyond 2 sets. Maybe next week.)

assisted pullups (Improved on these again this week.)
wide grip
1x6 ~ 64 lbs assistance
1x5 ~ 58 lbs assistance
narrow grip
2x6 ~ 58 lbs assistance

seated bent over side laterals
3x6 ~ 25 lbs per side

dumbell shoulder press
1x6 ~ 25 lbs per side
2x5 ~ 25 lbs per side

laterals PR
3x6 ~ 25 lbs per side

calf raises (on leg press machine)
3x10 ~ 315 lbs

toe raises (on leg press machine for tibialis)
3x8 ~ 295 lbs

Side Bends (one side at a time w/ dumbbell)
3x8 ~ 50 lbs

Kneeling crunch
3x6 ~ 120 lbs

20 minutes of SS on the elliptical

[LoveMyGSDs]

Powerlifting squats
2x8 ~ 100 lbs
1x6 ~ 110 lbs

Romanian deadlifts
3x8 ~ 100 lbs

Assisted dips
2x6 ~ 34 lbs assistance
1x5 ~ 28 lbs assistance

Leg press-low & close
3x6 ~ 295 lbs

Cable pressdowns
4x5 ~ 90 lbs

Seated alternating bicep curls (I actually remembered to do these before my hammer curls this time. )
4x5 ~ 25 lbs

Hammer curls
3x5 ~ 30 lbs (I actually got the 5th rep in with my left arm on all 3 sets this time.)

15 minutes SS on the treadmill

[LoveMyGSDs]

I skipped the gym on Sunday because of Mother's Day plans and am going tonight instead. I actually have energy today, so I'm hoping for a great workout.

[LoveMyGSDs]

I felt like superwoman at the gym on Tuesday. I guess that's what happens when I actually get 8 hours of sleep the night before going.

Leg Curls
1x6 ~ 70 lbs
2x5 ~ 80 lbs (First time with 2 sets at the higher weight.)

Seated Leg Extensions
1x6 ~ 90 lbs
1x5 ~ 100 lbs
1x4 ~ 110 lbs PR

Low Incline Press
1x6 ~ 120 lbs
3x3 ~ 135 lbs (Added a third set at the higher weight.)

Seated Cable Row
2x6 ~ 140 lbs
1x4 ~ 155 lbs PR

Leg Press (high)
1x6 ~ 295 lbs
3x5 ~ 315 lbs (Increased by one rep and one set.)

Torso Rotation
4x5 ~ 130 lbs PR (Also increased by one set.)

Nautilis Crunches
3x6 ~ 115 lbs (Dropped the set ~ 110 lbs and added one at 115 lbs.)

Dumbell Row
2x6 ~ 55 lbs (Dropped the set at a lower weight.)
2x4 ~ 60 lbs PR (Also added a set.)

Incline Flys
4x8 ~ 30 lbs (Added a set. I didn't attempt to get the 35 lbs up in the air again, but I probably should have.)


15 minutes HIIT on bike

[LoveMyGSDs]

I had to skip my workout on Thursday because I was EXHAUSTED! So, I did Thursday's workout Friday. I'll do Friday's workout on Sunday. Then I'll catch back up and do Sunday's workout on Tuesday. Hopefully I can drag my butt to the gym 4 days next week (Tues, Thurs, Fri, Sun).

Here was yesterday's workout:

pullovers
3x5 ~ 115 lbs (I finally got that 5th rep on my 3rd set!)

assisted pullups (Improved on these again this week.)
wide grip
1x6 ~ 64 lbs assistance
1x4 ~ 58 lbs assistance
narrow grip
2x6 ~ 58 lbs assistance

seated bent over side laterals
1x6 ~ 25 lbs per side
2x5 ~ 27.5 lbs per side

dumbell shoulder press
1x6 ~ 25 lbs per side
2x5 ~ 27.5 lbs per side PR

laterals PR
1x6 ~ 25 lbs per side
2x5 ~ 27.5 lbs per side PR

calf raises (on leg press machine)
1x10 ~ 315 lbs
1x8 ~ 335 lbs PR
1x6 ~ 355 lbs PR

toe raises (on leg press machine for tibialis)
2x6 ~ 315 lbs PR
1x4 ~ 335 lbs PR

Side Bends (one side at a time w/ dumbbell)
3x8 ~ 50 lbs

Kneeling crunch
3x6 ~ 120 lbs

20 minutes of SS on the treadmill

[LoveMyGSDs]

Powerlifting squats
1x8 ~ 95 lbs
2x6 ~ 115 lbs

Romanian deadliftsPR
3x4 ~ 135 lbs

Assisted dips
1x8 ~ 34 lbs assistance
1x6 ~ 28 lbs assistance
1x5 ~ 22 lbs assistance PR

Leg press-low & close
2x6 ~ 315 lbs
1x5 ~ 335 lbs PR

Cable pressdowns
1x8 ~ 80 lbs
1x7 ~ 90 lbs
1x6 ~ 100 lbs

Seated alternating bicep curls
3x6 ~ 25 lbs

Hammer curls
1x5 ~ 30 lbs
2x4 ~ 30 lbs (I was 2 reps shorter this time then last time with this workout. I think it's because I did the hammer curls too soon after the seated bicep curls.)

20 minutes HIIT outside with the dogs

[LoveMyGSDs]

Tuesday, 5/22/07

Leg Curls
3x5 ~ 80 lbs

Seated Leg Extensions
1x6 ~ 100 lbs
2x5 ~ 110 lbs

Low Incline Press
1x6 ~ 120 lbs
2x4 ~ 135 lbs

Seated Cable Row
3x4 ~ 155 lbs

Leg Press (high)
3x5 ~ 315 lbs

Torso Rotation
3x5 ~ 130 lbs

Nautilis Crunches
3x6 ~ 115 lbs

Dumbell Row
3x4 ~ 60 lbs

Incline Flys
3x8 ~ 30 lbs

I skipped my SS today because I was in a bad mood and everyone in the crowded gym was getting on my nerves. I just needed to get out of there.

[LoveMyGSDs]

pullovers
1x8 ~ 110 lbs
2x5 ~ 125 lbs PR

assisted pullups (Improved on these again this week.)
wide grip
1x6 ~ 64 lbs assistance
1x5 ~ 58 lbs assistance
narrow grip
1x6 ~ 58 lbs assistance
1x5 ~ 52 lbs assistance

seated bent over side laterals
1x6 ~ 25 lbs per side
2x5 ~ 27.5 lbs per side

dumbell shoulder press
1x6 ~ 25 lbs per side
2x5 ~ 27.5 lbs per side

laterals PR
1x6 ~ 25 lbs per side
2x5 ~ 27.5 lbs per side

calf raises (on leg press machine)
1x8 ~ 355 lbs
1x6 ~ 375 lbs PR
1x5 ~ 395 lbs PR

toe raises (on leg press machine for tibialis)
3x6 ~ 335 lbs

Side Bends (one side at a time w/ dumbbell)
3x8 ~ 50 lbs

Kneeling crunch
2x6 ~ 120 lbs
1x5 ~ 130 lbs PR

20 minutes of SS on the elliptical

[LoveMyGSDs]

I was pretty tired all day, so I didn't expect to have the best workout. My legs were so weak, which was unfortunate since it was my LBWO day. I was strong in the bi/tri work I did. I did manage to keep the leg weights to last weeks PRs, but it was tough and I could barely walk up the stairs to get to my gym bag in the locker room after I finished. :o

Darren (my bodybuilder friend) gave me a tip on the RDL--use a mixed grip. That helped SO much, both in keeping the weight closer to my body as I lowered it and for my wrists in supporting the weight. The difference was really amazing! :thup:

Powerlifting squats
3x5 ~ 115 lbs

Romanian deadlifts
3x5 ~ 135 lbs

Assisted dips
1x6 ~ 28 lbs assistance
2x5 ~ 22 lbs assistance

Leg press-low & close
3x5 ~ 335 lbs

Cable pressdowns
1x6 ~ 100 lbs
2x5 ~ 110 lbs PR

Seated alternating bicep curls
1x6 ~ 25 lbs
2x4 ~ 27.5 lbs

Hammer curls
3x5 ~ 30 lbs

15 minutes HIIT outside with the dogs

[LoveMyGSDs]

Leg Curls
3x5 ~ 80 lbs

Seated Leg Extensions
1x6 ~ 100 lbs
2x5 ~ 110 lbs

Low Incline Press
3x4 ~ 135 lbs

Seated Cable Row
3x5 ~ 155 lbs

Leg Press (high)
3x6 ~ 315 lbs

Torso Rotation
3x6 ~ 130 lbs

Nautilis Crunches
3x6 ~ 115 lbs

Dumbell Row
3x6 ~ 60 lbs

Incline Flys
1x8 ~ 30 lbs
2x6 ~ 35 lbs PR

[LoveMyGSDs]

pullovers
1x8 ~ 110 lbs
2x5 ~ 125 lbs PR

assisted pullups
wide grip
1x8 ~ 64 lbs assistance
1x6 ~ 58 lbs assistance
narrow grip
1x8 ~ 58 lbs assistance
1x6 ~ 52 lbs assistance

seated bent over laterals
skipped this one because of my lower back

dumbell shoulder press
3x5 ~ 27.5 lbs per side

laterals
1x6 ~ 25 lbs per side
2x5 ~ 27.5 lbs per side

calf raises (on leg press machine)
1x8 ~ 375 lbs
2x6 ~ 295 lbs

toe raises (on leg press machine for tibialis)
3x6 ~ 335 lbs

Side Bends (one side at a time w/ dumbbell)
skipped this one because of my lower back

Kneeling crunch
1x8 ~ 120 lbs
2x6 ~ 130 lbs

[dane]

Hey Stacie! :) I am bad with remembering to come here and update my log--I've gotten too used to BLC, lol.

I love BGB. I've done it several times in the past, and it's done wonders for bringing up my main lifts. When I get back to my previous lifting weights (pre-baby), I plan to use BGB combined with wave-loading to really bump them up! Wendy did this last year at BLC, with great results.

[LoveMyGSDs]

Hey Stacie! :) I am bad with remembering to come here and update my log--I've gotten too used to BLC, lol.

I love BGB. I've done it several times in the past, and it's done wonders for bringing up my main lifts. When I get back to my previous lifting weights (pre-baby), I plan to use BGB combined with wave-loading to really bump them up! Wendy did this last year at BLC, with great results.
I'm adding a bit of wave loading with my new routine. I'm hoping it will really help my squat. I hadn't done squats in a while and mine are just pathetic right now! The goal is to eventually get them up to half the weight of my leg press. Right now they're only about a third or less.

[LoveMyGSDs]

Powerlifting squats
3x5 ~ 115 lbs

Romanian deadlifts
3x6 ~ 135 lbs

Assisted dips
3x5 ~ 22 lbs assistance

Leg press-low & close
3x6 ~ 335 lbs

Cable pressdowns
1x6 ~ 100 lbs
2x5 ~ 110 lbs

Seated alternating bicep curls
3x5 ~ 27.5 lbs

Hammer curls
I skipped these. After considering the advice of someone who's opinion I greatly respect on strengh training, I saw that I didn't need 2 bicep isolation exercises in the same day. In the future I will drop the seated alternating bicep curls and keep the hammer curls. I just like hammer curls better.

[LoveMyGSDs]

I'm going to try and get to the gym tonight to make up for missing it on Thursday. Of course all workouts this week depend on when my sister has her baby (she was due on Sat). I'll repeat my UBWO, instead of doing my FBWO, to give my LB time to rest.

[LoveMyGSDs]

Horizontal push-pull, calves & abs (Baby Got Back program)

Rack pulls
1x5 ~ 135 lbs
4x5 ~ 185 lbs

Bent Over DB Row
3x8 ~ 50 lbs per side

Low Incline Press
5x5 ~ 115 lbs

Incline Flys
3x8 ~ 30 lbs

Seated calf raises
3x12 ~ 90 lbs

Nautilis Crunches
3x8 ~ 110 lbs

toe raises (on leg press machine for tibialis)
3x12 ~ 275 lbs

[LoveMyGSDs]

Because I had a quad dominant day on Sunday, my legs felt pretty weak. I had to lower my weights a bit and my lunges were just embarassing.


Quad dominant, hamstring accessory, biceps

Powerlifting squats
5x5 ~ 95 lbs

Static lunge
3x8 ~ 50 lbs

Pull throughs
1x12 ~ 60 lbs,
2x12 ~ 70 lbs

Seated alternating bicep curls
5x5 ~ 27.5 lbs

Hammer curls
3x8 ~ 22.5 lbs

[LoveMyGSDs]

Sunday, 5/10/07

Vertical push-pull, calves, abs

assisted pullups
5x5 ~ 52 lbs assistance

Hammer high rows (I'd never done these before and I loved them!)
3x8 ~ 60 lbs per side

bent over side laterals
3x10 ~ 22.5 lbs dbs

arnold press
4x5 ~ 25 lbs dbs
1x5 ~ 27.5 lbs dbs

standing db side laterals
3x8 ~ 20 lbs dbs

standing calf raises
3x8 ~ 150 lbs

Kneeling crunch
3x8 ~ 100 lbs


Okay, I totally remembered why I gave up standing calf raises several years ago. I can't get enough weight on it to work my calves without totally killing my shoulders. I suffered through my 3 sets yesterday with pain in my shoulders, even though I could have added more weight. Not 10 minutes after I finished them, I had broken blood vessels all over the tops of my shoulders and they're bruised this morning. So, I'm switching back to calf raises on the leg press machine. (I'm already doing seated calf raises on my other calf day.)

[LoveMyGSDs]

Hamstring dominant, quad accessory, triceps

Romanian deadlifts
2x5 ~ 135 lbs
3x5 ~ 155 lbs PR

Good Mornings (I started very light on this to make sure my back would be okay.)
1x8 ~ 40 lbs
1x8 ~ 45 lbs
1x8 ~ 50 lbs

Front squats (Uhhh, yeah, got in 2 warm-up sets, do those count? I tried using a cross grip and the bar slid down my delt while I was in my first set and messed it up somehow. The pain was so bad that I almost dumped the bar. So, I stopped mid-first set. I'll try and Olympic grip next time.)
1x5 ~ 70 lbs

Assisted dips
5x5 ~ 22 lbs assistance

Cable pressdowns
3x8 ~ 90 lbs

[LoveMyGSDs]

Horizontal push-pull, calves & abs

Rack pulls
2x5 ~ 185 lbs
3x5 ~ 155 lbs

Bent Over DB Row
3x8 ~ 50 lbs per side

Low Incline Press
5x5 ~ 120 lbs

Incline Flys
3x8 ~ 27.5 lbs

Seated calf raises
3x12 ~ 90 lbs

Nautilis Crunches
3x8 ~ 110 lbs

toe raises (on leg press machine for tibialis)
3x12 ~ 275 lbs

I was pretty tired before the gym again today. That, combined with my sore delt made the workout a bit tough. No PRs today and I actually was a bit weak on my incline flys and rack pulls. Last time I managed 4 sets of 5 reps on rack pulls ~ 185 lbs, but this time I only got 3. Though, my lighter 2 sets were 20 lbs heavier then my one lighter set last time. I had to drop my incline flys from 30 lb dbs to 27.5 lb dbs because they were hurting my left delt.

[LoveMyGSDs]

Man, I haven't had my quad dominant day for a LONG time, since I skipped my workout last Sunday. Plus, I upped the weight on my squats. My quads can only be described as wet noodles this morning!

Quad dominant, hamstring accessory, biceps

Powerlifting squats
1x5 ~ 115 lbs
4x4 ~ 105 lbs

Static lunge
3x8 ~ 50 lbs

Pull throughs
3x12 ~ 70 lbs

Seated alternating bicep curls
5x5 ~ 27.5 lbs

Hammer curls
3x8 ~ 22.5 lbs

I skipped my SS. I could barely lift my fee when walking and I had to hang on the the banister for dear life when going down the stairs. I didn't think I was able to do my SS last night. LOL

[RobinB]

I am so impressed with your workouts!!

[LoveMyGSDs]

I am so impressed with your workouts!!
Thanks Robin! They're tough, but I like 'em.

[LoveMyGSDs]

Vertical push-pull, calves, abs

assisted pullups
5x5 ~ 52 lbs assistance

Hammer high rows
1x8 ~ 60 lbs per side
1x8 ~ 65 lbs per side
1x8 ~ 70 lbs per side

bent over side laterals
3x10 ~ 22.5 lbs dbs

arnold press
5x5 ~ 27.5 lbs dbs

standing db side laterals
2x8 ~ 20 lb dbs
1x8 ~ 22.5 lb dbs

calf raises on leg press machine
3x8 ~ 355 lbs

Kneeling crunch
3x8 ~ 105 lbs

[LoveMyGSDs]

Hamstring dominant, quad accessory, triceps

Romanian deadlifts
5x5 ~ 155 lbs

Good Mornings
3x8 ~ 50 lbs

Front squats
5x5 ~ 70 lbs (Oly grip)

Assisted dips
5x5 ~ 22 lbs assistance PR

Cable pressdowns
3x8 ~ 90 lbs

I'm finally claiming this assisted dips PR. I didn't realize it was until a couple of days ago. When I weighed 150 lbs I did 5x5 unassisted. Well, at 176 lbs, with 22 lbs of assistance, I'm dipping 154 lbs, so it's a PR. :D

[LoveMyGSDs]

Today is not going to be a good gym day. I'm EXHAUSTED! It's also driving me nuts that I can only do 2 days a week while on the PSMF!

[LoveMyGSDs]

FBWO #1

Front squats
1x2 ~ 115 lbs PR
1x5 ~ 95 lbs PR

RDLs
2x5 ~ 155 lbs

Low Incline Press
2x5 ~ 110 lbs

Hammer High Row
2x5 ~ 80 lbs per side PR

Arnold Press
2x5 ~ 30 lbs db


I felt REALLY good at the gym last night and left feeling like I did nothing. If I have THAT much energy at the gym on Sunday, I may just add in a couple of the isolation exercises (biceps, triceps, abs) that I cut from the FBWO.

First, I was so stupid on the front squats. I look at my gym notebook and it says that I did 70 lbs last time. So, what does my dumb butt do? I put 70 lbs on the bar. I managed to squeeze out 2 reps, wondering why the heck I was so weak. So, I swapped 25 lbs plates for the 35 lbs plates I had on there and got out 5 reps. Later, I realized.....DUH....the 70 lbs in my notebook included the bar weight. :lol: So, I have 2 new PRs on that.

[LoveMyGSDs]

Sunday, 7/1/07

FBWO #2

Squats (I did these first and was a bit out of it from the carbs, so I didn't attempt a PR.)
2x5 ~ 115 lbs

Rack Pulls
2x5 ~ 185 lbs

Assisted chins
2x5 ~ 40 lbs assistance PR

Incline flys
1x5 ~ 30 lbs
1x5 ~ 35 lbs

Standing side laterals
2x5 ~ 30 lbs

Pull throughs
2x5 ~ 110 lbs PR

[RobinB]

another fresh week, keep up the good work!

[LoveMyGSDs]

Thanks Robin. Lifting is one thing that never gets old with me. You can always lift more, lift heavier, do something different.

[LoveMyGSDs]

So, some recently re-emerged and spotted muscles:
Back (rear delts, lats & rhomboids)
Glutes (when bent over)
Tibialis & calves
Forearm muscles (whatever those are called)

I'm super-happy with the Baby Got Back program!!

[LoveMyGSDs]

Wednesday, 7/4/07
I just got back from the gym. I continue to be amazed at my strength during the PSMF.

I used a cheat Oly grip for front squats, because I don't feel stable with a cross grip and I don't have the wrist flexibility for the Oly grip. I tried them for the 1st time today and LOVED them!

Front squats
1x5 ~ 85 lbs
1x5 ~ 95 lbs

RDL
1x5 ~ 155 lbs
1x5 ~ 175 lbs PR

Hammer high row (next week I'm getting 2 plates on there!)
1x5 ~ 80 lbs per side
1x5 ~ 85 lbs per side PR

Incline press
1x5 ~ 110 lbs
1x5 ~ 120 lbs

Bent over db row
1x5 ~ 55 lbs per side
1x5 ~ 60 lbs per sidePR

Arnold press
2x5 ~ 30 lbs per side

20 mins SS on treadmill

[LoveMyGSDs]

Sunday, 7/8/07

FBWO #2

Squats
2x5 ~ 125 lbs PR

Rack Pulls
2x4 ~ 195 lbs PR

Assisted chins
2x5 ~ 34 lbs assistance PR
Incline flys
2x5 ~ 35 lbs PR for the # of sets

Standing side laterals
2x5 ~ 30 lbs

Pull throughs
1x5 ~ 110 lbs
1x5 ~ 120 lbs PR


http://img105.mytextgraphics.com/marqueetext/2007/07/08/d4cf2d976a179ed44089a1b6d4112e7f.gif (http://www.marqueetextlive.com)

[galatia]

Woo-Hoo on the unassisted chin!! :clap:

Way to go on those pull-throughs too! I really love them now, after tinkering with them forever, but I do love them now. :) I had a hard time anchoring myself and I hated the rubbing of the thighs. I cut the feet out of tube socks and pulled them over my gloves and that made it much softer and less aggravating. :cool:

[LoveMyGSDs]

Woo-Hoo on the unassisted chin!! :clap:

Way to go on those pull-throughs too! I really love them now, after tinkering with them forever, but I do love them now. :) I had a hard time anchoring myself and I hated the rubbing of the thighs. I cut the feet out of tube socks and pulled them over my gloves and that made it much softer and less aggravating. :cool:

Thanks! I was so excited about the pull up!! It's actualy the first time I tried.

That's a great idea with the socks! My thighs are red as hell after the pull throughs! I'm good up to about 120 lbs. Higher then that and I have a really touch time anchoring as well.

[MammaD10]

http://i7.photobucket.com/albums/y272/dixiesdame/Emotions/shwow_e0.gif
Wow ! You are doing so great. I never stopped in here before. I was thinking of actually doing exercise & making a gym log so I popped in here for ideas.
Again I say............WOW!

[LoveMyGSDs]

Thanks Donna! I've been really happy with my progress in the gym so far!

[MammaD10]

As well you should be & your husband better never get out of line cuz you can take him!

[LoveMyGSDs]

As well you should be & your husband better never get out of line cuz you can take him!
Oh, he knows that! :D

[LoveMyGSDs]

Front squats
1x5 ~ 95 lbs
1x5 ~ 105 lbs

RDL
2x5 ~ 175 lbs PR for the # of sets ~ this weight

Hammer high row (got my 2 plates!!)
2x5 ~ 90 lbs per side PR

Incline press
2x5 ~ 120 lbs

Bent over db row
2x5 ~ 60 lbs per side PR for the # of sets ~ this weight

Arnold press
2x5 ~ 30 lbs per side

20 mins SS on treadmill

[LoveMyGSDs]

Sunday, 7/15/07

FBWO #2

I went to dog training yesterday and spent 3 hours running (sometime literally) around with my dogs in 95 degree heat, so my legs felt a tad weak at the gym, but my upper body was very strong. I skipped SS because I figured I got enough at dog class.

Squats (Tried for 135 lbs, but I couldn't do more then 3 at a time.)
3x3 ~ 135 lbs PR

Rack Pulls
1x5 ~ 195 lbs
1x5 ~ 205 lbs PR (These actually felt light, so I went crazy and did one more set.)
1x3 ~ 225 lbs PR (My wrists couldn't handle 2 more.)

Chins
Tried to do 2, but I just couldn't quite get up all the way on the second one, so we'll call it 1.75 unassisted chins. :D
2x5 ~ 28 lbs assistance PR

Incline flys
1x5 ~ 35 lbs
1x4 ~ 40 lbs PR

Standing side laterals
2x5 ~ 30 lbs

Pull throughs
2x5 ~ 120 lbs PRfor # of sets at this weight

[LoveMyGSDs]

Horizontal push-pull, calves & abs (Baby Got Back program)

Rack pulls
2x5 ~ 225 lbs PR for sets & reps ~ that weight
1x5 ~ 205 lbs

Bent Over DB Row
2x8 ~ 55 lbs per side PR for number of reps ~ that weight

Low Incline Press (I felt really weak on these.)
3x5 ~ 110 lbs

Incline Flys
1x8 ~ 35 lbs PR for number of reps ~ that weight
1x6 ~ 35 lbs (without a spotter, I just couldn't get the last 2)

Seated calf raises
3x12 ~ 90 lbs

Nautilis Crunches
3x8 ~ 110 lbs

toe raises (on leg press machine for tibialis)
3x12 ~ 275 lbs

[galatia]

Woo-Wee.....look at all that red! You are just making progress all over the place! Way to go! :)

[LoveMyGSDs]

Woo-Wee.....look at all that red! You are just making progress all over the place! Way to go! :)
Thanks! I can feel it today though. OUCHIE!

[RobinB]

Thanks! I can feel it today though. OUCHIE!



No pain, no gain! (Or loss!)


You are amazing, keep it up! :D

[LoveMyGSDs]

No pain, no gain! (Or loss!)


You are amazing, keep it up! :D
Thanks Robin.

Oh, I don't worry about the pain. Well, I do complain about it, but that doesn't stop me. :D

[LoveMyGSDs]

Hamstring dominant, quad accessory, triceps

Romanian deadlifts
3x5 ~ 175 lbs

Good Mornings
2x8 ~ 50 lbs
1x8 ~ 60 lbs PR

Front squats (I was pretty out of it from eating wheat the night before and did 2 sets of 5 before realizing that I was supposed to be doing sets of 12.)
2x5 ~ 95 lbs
1x8 ~ 85 lbs

Assisted dips
3x5 ~ 22 lbs assistance

Cable pressdowns
3x8 ~ 90 lbs

[LoveMyGSDs]

Vertical push-pull, calves, abs

assisted pullups
3x5 ~ 34 lbs assistance
2x1 ~ BW

Hammer high rows (I was SO mad that I had to take off the 2nd 45 lb plate to do 8 of these!)
1x7 ~ 90 lbs (This about killed me.)
2x8 ~ 80 lbs per side

bent over side laterals
3x10 ~ 22.5 lbs dbs

arnold press
3x5 ~ 30 lbs dbs

standing db side laterals
3x8 ~ 22.5 lbs dbs

calf raises on leg press
3x8 ~ 355 lbs

Kneeling crunch (I don't know how 100 lbs can feel so light and 110 lbs feels so heavy!?)
1x8 ~ 110 lbs
2x8 ~ 100 lbs

Skipped my SS 'cause I didn't wann do it. :p

[galatia]

I don't know how 100 lbs can feel so light and 110 lbs feels so heavy!? .........:lol:

[LoveMyGSDs]

.........:lol:
:D I'm sure you know what I mean though.

[LoveMyGSDs]

Quad dominant, hamstring accessory, biceps

Powerlifting squats
3x5 ~ 115 lbs (Had to drop the weight because I felt like I was going to die.)

Static lunge
2x8 ~ 20 lbs dbs (Switched to dbs because I just have better balance with dbs then I do with a bb. I also had to drop the weight 5 lbs because my legs were seriously shaking after the pull throughs, which I did before these.)

Pull throughs
2x12 ~ 90 lbs

Seated alternating bicep curls
3x5 ~ 25 lbs (I couldn't find the stupid 27.5s.)

Hammer curls
3x8 ~ 22.5 lbs

[LoveMyGSDs]

Friday, 8/3/07

Okay, back to the FBWOs while on the PSMF.

Front squats
1x1 ~ 105 lbs (Yeah, that wasn't happening.)
2x5 ~ 95 lbs

RDL
2x5 ~ 175 lbs

Hammer high row
1x5 ~ 90 lbs per side
1x5 ~ 95 lbs per side PR


Incline press
1x5 ~ 110 lbs
1x4 ~ 120 lbs (I just couldn't get that 5th one.)

Bent over db row
1x5 ~ 55 lbs per side (To continue with my weak performace at the gym yesterday, I stuck with 55 instead of doing 60.)

Arnold press
2x5 ~ 30 lbs per side (I actually felt that I'll be ready to try the 35 lbs dbs next time.)

It was so hot in the gym and I was moving so slowly that I ran out of time for my SS. I had to go meet my Mom for a drink because it was her birthday yesterday.

[LoveMyGSDs]

Sunday, 8/5/07

FBWO #2

Squats (Squats were a bit weak again today.)
1x5 ~ 115 lbs
1x5 ~ 125 lbs

Rack Pulls
1x5 ~ 205 lbs
1x5 ~ 225 lbs PR (for number of reps)
1x3 ~ 235 lbs PR (I just felt like trying. :D )

Assisted chins
1x5 ~ 28 lbs assistance
1x4 ~ 22 lbs assistance PR (for number of reps)
My lats were still screaming from Friday's workout, so I didn't do any unassisted chins.

Incline flys
2x4 ~ 40 lbs PR (for # of sets)
Remember when I was complaining that I couldn't get the 35 lb dbs in the air to use for flys. Now I'm doing 40 lbs. :D

Standing side laterals
1x5 ~ 25 lbs
1x5 ~ 30 lbs

Good mornings
1x5 ~ 65 lbs
1x5 ~ 80 lbs PR
I'm pretty sure I'll be able to up the weight easily on these this week.

15 mins SS on stair master

[Chubby_one]

Hmm.......don't suppose there's an acronym thread or cheat sheet around here.
I'm just curious as to what PR means.

Also just wanted to say :wave:

[LoveMyGSDs]

Hmm.......don't suppose there's an acronym thread or cheat sheet around here.
I'm just curious as to what PR means.

Also just wanted to say :wave:
Not that I know of, but PR is personal record.

[Chubby_one]

Not that I know of, but PR is personal record.
OHHHH......thank you. That makes sense now. Wow. That's awesome Stacie.

[LoveMyGSDs]

Front squats
3x3 ~ 105 lbs

RDL
2x5 ~ 175 lbs

Hammer high row
2x5 ~ 90 lbs per side

Incline press
2x5 ~ 110 lbs

Bent over db row
2x5 ~ 60 lbs per side

Arnold press
2x5 ~ 30 lbs per side

[Terry-24]

Front squats
3x3 ~ 105 lbs

RDL
2x5 ~ 175 lbs


Stacie:

Do you use straps on your RDLs? And what kind of grip? I've maxed out at 80# using an alternating grip because my forearms give up. I'm very impressed by and curious about your 175# lifts --

Cheers--
Terry-24

[LoveMyGSDs]

Stacie:

Do you use straps on your RDLs? And what kind of grip? I've maxed out at 80# using an alternating grip because my forearms give up. I'm very impressed by and curious about your 175# lifts --

Cheers--
Terry-24
Hi Terry and thanks. I haven't needed to use straps yet, but I will need to use them shortly on my rack pulls, which are at 235 lbs right now and my wrists won't tolerate more then 3 reps. I'm blessed with strong forearms (thanks Dad), so I haven't needed them yet. For me, it's more of a wrist issue then a forearm issue. I like to push myself as far as I can go without needing to use them, but that's just me. There's certainly no shame in using straps. I do use a mixed grip (dominant arm with an underhand grip) which has helped quite a bit. If you're looking for straps, check out versa grips which are even better than traditional straps. http://www.versagripps.com/

[LoveMyGSDs]

FBWO #2

Squats
2x5 ~ 125 lbs

Rack Pulls (I had NO wrist/forearm strength last night. )
1x3 ~ 225 lbs
2x5 ~ 205 lbs

Assisted chins (I didn't even try for an unassisted because of how weak I was at everything else last night.)
2x5 ~ 28 lbs assistance


Incline flys
1x5 ~ 35 lbs
1x4 ~ 40 lbs PR

Standing side laterals
2x5 ~ 27.5 lbs

Good mornings
2x5 ~ 75 lbs

15 mins SS on stair master

[LoveMyGSDs]

Okay, I was brain dead again. I forgot that I was supposed to be deloading. ::)

Front squats (I lost my wraps--probably left them at the gym last week. So, I had to do the Oly grip. It hurt my wrists a bit, so I had to keep the weight down.)
2x5 ~ 105 lbs

RDL
2x5 ~ 175 lbs

Hammer high row
2~x5 ~ 95 lbs per side (This might be a PR. I'm too lazy to look back through my log. I think I did 1x5 ~ 90 and 1x5 ~ 95 when I PR'd the weight at 95 lbs per side. So, I think this is a PR for # of sets at this weight.)

Arnold press
1x5 ~ 30 lbs dbs
1x5 ~ 35 lbs dbs PR (I be strong! Okay it was so funny because I finally worked up the nerve to try 35 lb dbs. I was psyching myself up by saying "okay, if you just get 1 that will be awesome." Well, I did 1.....2......3 real easy.....4 & 5 were a bit tough on the left side, but I got them up--they went right up on the right side. Apparently I've been ready to do them for a while and was just chicken.)

Bench press (Um, yeah, after running around with an inflated ego on the Arnies, I needed a humbling experience. I had to do flat bench because the incline press was broken. I generally can do more weight on a flat press then an incline so I went right for the 135s. The first 5 were smooth like butta. I jumped up grinning and growled at people walking by while beating on my chest. Yeah, laid back down for the second set. Rep 1...easy as pie, rep 2....no sweat, rep 3....a tad harder, but no biggie.....rep 4....WTF!? Did someone just sit on the bar!? Grunts.....closes eyes.....pushes.....gets bar 6 inches off of chest, drops bar to stomach, gets pinned, sit up and rolls the bar down my tummy and legs, quickly puts bar back, looks around to make sure no one saw that......<whistles and walks away from bench>)
1x5 ~ 135 lbs
1x3 ~ 135 lbs

Bent over db row
2x5 ~ 60 lbs per side

[LoveMyGSDs]

RDL
2x5 ~ 175 lbs

Rack pulls
2x5 ~ 225 lbs

Good Mornings
2x5 ~ 85 lbs PR

Arnold press
2x5 ~ 35 lbs dbs PR

Bent over db row
1x5 ~ 60 lbs dbs
1x5 ~ 65 lbs dbs PR

Standing side laterals
1x5 ~ 27.5 lbs dbs
1x5 ~ 30 lbs dbs

[LoveMyGSDs]

I had some serious DOMS when I woke up, so I took it easy.

Squats
2x5 ~ 115 lbs

Front squats
2x5 ~ 105 lbs

Incline bench
2x5 ~ 110 lbs

Assisted chins
2x5 ~ 28 lbs assistance

Incline flys
2x5 ~ 35 lbs dbs

Hammer high row
2x5 ~ 90 lbs per side

[ValerieL]

Grunts.....closes eyes.....pushes.....gets bar 6 inches off of chest, drops bar to stomach, gets pinned, sit up and rolls the bar down my tummy and legs, quickly puts bar back, looks around to make sure no one saw that......<whistles and walks away from bench

Thanks for the instructions on getting out from under - I've been wondering what I'll do when this happens to me someday. ;)

[LoveMyGSDs]

Thanks for the instructions on getting out from under - I've been wondering what I'll do when this happens to me someday. ;)
:lol: I'm happy to be of service.

Actually, some people I know don't put the safety clips on the bar so they can tilt it and dump the weight if that happens.

[LoveMyGSDs]

Friday, 8/31/07

Quad dominant, hamstring accessory, biceps

Powerlifting squats
5x5 ~ 115 lbs

Static lunge
3x8 ~ 55 lbs bb

Pull throughs
3x12 ~ 90 lbs

Seated alternating bicep curls
5x5 ~ 27.5 lbs

Hammer curls
3x8 ~ 25 lbs

[LoveMyGSDs]

Sunday, 9/2/07

Vertical push-pull, calves, abs

Hammer high rows
2x5 ~ 90 lbs per side
3x5 ~ 95 lbs per side

bent over side laterals
3x10 ~ 22.5 lbs dbs

arnold press
2x5 ~ 35 lbs dbs
3x5 ~ 30 lbs dbs

standing db side laterals
3x8 ~ 25 lbs dbs

assisted pullups
2x8 ~ 42 lbs assistance
1x8 ~ 48 lbs assistance

calf raises on leg press machine
3x8 ~ 355 lbs

Kneeling crunch
3x8 ~ 110 lbs

[galatia]

Isn't it funny that we all have our own strengths? I pinned myself under my second set of bench presses at 135 lbs last week, yet my rack pull was 255 lbs. Oh I know. :D I can tell you this.....there would be no way I could even budge that bar off the rack with 255!! Wowza! Way to go Stacie!!:thup:

[LoveMyGSDs]

Oh I know. :D I can tell you this.....there would be no way I could even budge that bar off the rack with 255!! Wowza! Way to go Stacie!!:thup:
Thanks! Now you catch up to my rack pull and I'll catch up to your bench. GO! :D

[LoveMyGSDs]

I was retarded and did my quad dominant day instead of my ham dominant day. :o


Quad dominant, hamstring accessory, biceps

Powerlifting squats
1x5 ~ 95 lbs
2x5 ~ 115 lbs
2x5 ~ 125 lbs

Static lunge
3x8 ~ 20 lbs dbs

Good mornnigs (I did these instead of pull throughs, because I just felt like it.)
1x12 ~ 65 lbs
2x12 ~ 75 lbs

Seated alternating bicep curls
5x5 ~ 27.5 lbs

Hammer curls
3x8 ~ 22.5 lbs

[galatia]

did my quad dominant day instead of my ham dominant day. There is NO WAY I would ever make THAT mistake! :lol: I feel like throwing a party each week when quads are DONE! :D

[LoveMyGSDs]

There is NO WAY I would ever make THAT mistake! :lol: I feel like throwing a party each week when quads are DONE! :D
Yeah, I totally hate static lunges (but my legs love them), so I don't know how I did that either!

[LoveMyGSDs]

Horizontal push-pull, calves & abs

Rack pulls
4x5 ~ 225 lbs
1x5 ~ 205 lbs (left wrist gave out on me on the last rep of the 4th set)

Bent Over DB Row
2x8 ~ 60 lbs dbs (I ROCK!) PR
1x8 ~ 55 lbs dbs

Low Incline Press
1x5 ~ 110 lbs
2x5 ~ 120 lbs
2x5 ~ 115 lbs

Incline Flys
1x8 ~ 35 lbs dbs
1x6 ~ 35 lbs dbs (I WILL get those last 2 soon!)
1x8 ~ 30 lbs dbs

Seated calf raises
1x12 ~ 100 lbs
1x12 ~ 110 lbs
1x12 ~ 120 lbs

Nautilis Crunches
3x8 ~ 110 lbs

toe raises (on leg press machine for tibialis)
3x12 ~ 295 lbs

[LoveMyGSDs]

OOPS, I forgot to post Monday's workout.

Hamstring dominant, quad accessory, triceps

Romanian deadlifts
5x5 ~ 175 lbs

Good Mornings
1x8 ~ 75 lbs
2x8 ~ 85 lbs

Wide stance leg press (did these instead of front squats so I won't have bruised delts for the cruise)
3x12 ~ 180 lbs

Assisted dips
1x5 ~ 22 lbs assistance
1x5 ~ 16 lbs assistance
3x5 unassisted PR

Cable pressdowns
3x8 ~ 90 lbs

[LoveMyGSDs]

Wednesday, 9/12/07

Good workout today. I'm going to be so freaking sore tomorrow!

Vertical push-pull, calves, abs

Hammer high rows (PR for the whole damn thing!)
2x5 ~ 95 lbs per side
1x5 ~ 97.5 lbs per side
2x5 ~ 100 lbs per side (I got it baby! http://bestsmileys.com/dancing/9.gif)

bent over side laterals
3x10 ~ 22.5 lbs dbs

arnold press
2x5 ~ 35 lbs dbs
3x5 ~ 30 lbs dbs

standing db side laterals
3x8 ~ 25 lbs dbs

assisted pullups
3x8 ~ 40 lbs assistance

seated calf raises (I'm switching my day for this with calf raises on leg press.)
1x12 ~ 115 lbs
2x12 ~ 125 lbs

Nautilis crunch (I'm switching my day for this with kneeling crunches.)
1x8 ~ 90 lbs
2x8 ~ 115 lbs

[LoveMyGSDs]

Thursday, 9/13/07
Quad dominant, hamstring accessory, biceps

Powerlifting squats
1x5 ~ 95 lbs
1x5 ~ 115 lbs
1x5 ~ 125 lbs
2x5 ~ 135 lbs (these were only parallel, not ATF)

Static lunge
3x8 ~ 20 lbs dbs

Good mornnigs
1x12 ~ 65 lbs
2x12 ~ 75 lbs

Seated alternating bicep curls
5x5 ~ 27.5 lbs

Hammer curls
3x8 ~ 22.5 lbs

[LoveMyGSDs]

I pretty much did 2 short FBWOs on the cruise. ALL they had in terms of free weights were dbs up to 50 lbs. ACK! So, I did some high rep stuff on a few things.

Goblet squat
3x15 ~ 50 lbs db

DB RDLs
3x15 ~ 100 lbs (2 x 50 lbs dbs)

Incline flys
5x5 ~ 30 lbs

Bent over db row
3x12 ~ 50 lbs db

Arnies
5x5 ~ 30 lbs

Lat pulldown (cybex machine)
3x10 ~ 110 lbs

[LoveMyGSDs]

Hamstring dominant, quad accessory, triceps

Because I couldn't do any heavy lifting for my legs while on the cruise, I lowered some of the weights slightly.

Romanian deadlifts
5x5 ~ 155 lbs (lowered 20 lbs)

Good Mornings
3x8 ~ 75 lbs (dropped the 85 lbs sets)

Wide stance leg press (I decided to keep these and just mix front and atf squats on my quad dom day.)
3x8 ~ 230 lbs

Assisted dips (I was going to use the 22 lbs of assistance for a warm up set, but after doing 3 sets of unassisted, I was dead, so I counted the 22 lbs set as part of my 5x5.)
1x5 ~ 22 lbs assistance
1x5 ~ 16 lbs assistance
3x5 unassisted

Cable pressdowns
3x8 ~ 90 lbs

[LoveMyGSDs]

If it's possible to be in love with a piece of Hammer Strength equipment, I will confess that I'm in love with the hammer high row. I'm divorcing my DH, marrying the hammer high row and I'm going to have it's little, yellow babies.

Friday, 9/28/07

Vertical push-pull, calves, abs

Hammer high rows
1x5 ~ 95 lbs per side (This will just be warm up in no time. http://bestsmileys.com/cool/3.gif)
1x5 ~ 97.5 lbs per side
2x5 ~ 100 lbs per side
1x5 ~ 102.5 lbs per side PR

arnold press (Damn it, I WILL get 3 sets at 35 lbs soon!)
2x5 ~ 35 lbs dbs
3x5 ~ 30 lbs dbs

seated calf raises
1x12 ~ 125 lbs
2x12 ~ 135 lbs

assisted pullups (I had to increase the assistance a tad after my killer hammer high rows.)
1x8 ~ 40 lbs assistance
2x8 ~ 44 lbs assistance

bent over side laterals
2x10 ~ 22.5 lbs dbs
1x10 ~ 25 lbs dbs PR for # of reps ~ this weight

standing db side laterals
2x8 ~ 25 lbs dbs
1x8 ~ 27.5 lbs dbs PR for # of reps ~ this weight

Nautilis crunch
1x8 ~ 90 lbs
2x8 ~ 115 lbs

[LoveMyGSDs]

Saturday, 9/29/07
Quad dominant, hamstring accessory, biceps

Powerlifting squats
1x5 ~ 95 lbs
1x5 ~ 115 lbs
Front squats
3x5 ~ 95 lbs

Static lunge (I couldn't even THINK about doing the 3rd set. My body is a mass of DOMS. My quads were violently shaking on the second set.)
2x8 ~ 20 lbs dbs

Good mornnigs (The DOMS in my hammies were intense and hubby needed this weight, so I did all 3 sets here, instead of upping it to 75 lbs._
3x12 ~ 65 lbs

Seated alternating bicep curls
3x5 ~ 30 lbs dbs PR for # of sets ~ this weight
2x5 ~ 25 lbs dbs

Hammer curls (The gym was closing in 4 minutes, so I had to drop the last set.)
2x8 ~ 25 lbs

[Blondie888]

Wow, you have me impressed. You do some great weights!

[LoveMyGSDs]

Wow, you have me impressed. You do some great weights!
Thanks Alisa!

[LoveMyGSDs]

Horizontal push-pull, calves & abs

Rack pulls
1x5 ~ 205 lbs
3x5 ~ 225 lbs
1x5 ~ 215 lbs

Bent Over DB Row
3x8 ~ 55 lbs per side

Low Incline Press
4x5 ~ 120 lbs PR for # of sets at that weight
1x5 ~ 110 lbs

Incline Flys
3x8 ~ 30 lbs dbs (I had to drop the weight from 35 lbs dbs because I needed to do them too soon after my incline presses.)

Calf Raises on Leg Press machine
3x12 ~ 355 lbs

Kneeling Crunches (I have the DOMS pretty bad in my abs from Friday's w/o and thought I was going to die, so I dropped a set and only did 8 reps per set.)
2x8 ~ 100 lbs

toe raises (on leg press machine for tibialis)
3x12 ~ 295 lbs

[LoveMyGSDs]

Hamstring dominant, quad accessory, triceps

Romanian deadlifts
1x5 ~ 155 lbs
2x5 ~ 175 lbs
2x5 ~ 185 lbs PR

Good Mornings
1x8 ~ 75 lbs
1x8 ~ 85 lbs
1x8 ~ 95 lbs PR

Wide stance leg press
3x8 ~ 270 lbs PR

Assisted dips
1x5 ~ 16 lbs assistance
4x5 unassisted PR

Cable pressdowns
1x8 ~ 90 lbs
1x8 ~ 100 lbs
1x8 ~ 110 lbs PR

Glute Ham raises
3x15 ~ BW

[LoveMyGSDs]

Sunday, 10/7/07

Vertical push-pull, calves, abs

Hammer high rows
1x5 ~ 95 lbs per side
1x5 ~ 97.5 lbs per side
2x5 ~ 100 lbs per side
1x5 ~ 102.5 lbs per side

arnold press (WOO HOO, got my 3 sets!)
1x5 ~ 30 lbs dbs
3x5 ~ 35 lbs dbs PR
1x5 ~ 30 lbs dbs

seated calf raises
3x12 ~ 135 lbs

assisted pullups
3x8 ~ 44 lbs assistance

bent over side laterals
3x10 ~ 22.5 lbs dbs


standing db side laterals
3x8 ~ 25 lbs dbs


Nautilis crunch
3x8 ~ 90 lbs

[Blondie888]

I'm hoping for a 35 lb. Arnold press... one day. Great job on the PR!

[LoveMyGSDs]

I'm hoping for a 35 lb. Arnold press... one day. Great job on the PR!
Thanks! They've been a long time coming. I still need to get 5 sets of 5, so that's the next goal, then it's on to 40 lbs. :D

[Blondie888]

I think you'd really benefit from a friend of mine's plan (Baby Got Back--the program I'm doing). Check it out if you're looking to change things up a bit.


http://builtblog.wikidbody.com/2007/06/11/baby-got-back/

Built's stuff is great. That plan looks awesome. The one grouping of exercises I can't do are the vertical pulls, because I work out at home. Stuff like this makes me reconsider a gym. I've seen doorway bars that you can do chin-ups and pull-ups on, but I doubt I can do body-weight in either of those yet. Maybe I will take a look around for alternate exercises for that part of it. Thanks for the suggestion!

[Blondie888]

What type of equipment do you have at home?

I have a 300 lb. olympic bar set, assorted dumbbells, adjustable dumbbells (the kind you put plates on), an ez curl-type bar, an aerobic step, a jump rope, and a stationary bike. The next thing I want to add is a bench with a squat rack. I like the playground idea LOL. Thanks again for the suggestions.

[LoveMyGSDs]

I have a 300 lb. olympic bar set, assorted dumbbells, adjustable dumbbells (the kind you put plates on), an ez curl-type bar, an aerobic step, a jump rope, and a stationary bike. The next thing I want to add is a bench with a squat rack. I like the playground idea LOL. Thanks again for the suggestions.
It sounds like you have a good set up!

Hey, why buy a chin bar, if you have a playground nearby. :D

[LoveMyGSDs]

Horizontal push-pull, calves & abs

Rack pulls
1x5 ~ 225 lbs
3x5 ~ 235 lbs
1x5 ~ 245 lbs PR

Bent Over DB Row
3x8 ~ 60 lbs dbs PR for sets/reps ~ this weight

Low Incline Press
1x5 ~ 120 lbs
3x5 ~ 125 lbs PR
1x5 ~ 115 lbs

Incline Flys
1x8 ~ 35 lbs dbs
1x6 ~ 35 lbs dbs (I just can't get the last 2 reps in this second set.)
1x8 ~ 30 lbs dbs

Calf Raises on Leg Press machine
3x12 ~ 355 lbs

Kneeling Crunches
3x12 ~ 100 lbs

toe raises (on leg press machine for tibialis)
3x12 ~ 295 lbs


I couldn't make it to the gym on Saturday because my Grandmother was admitted to the hospital. I'm not going to even pretend that I can make up the missed workout with my crazy work schedule.

[Blondie888]

I couldn't make it to the gym on Saturday because my Grandmother was admitted to the hospital.

Sorry to hear this. I hope she's doing okay. I'll keep you both in my thoughts.

[LoveMyGSDs]

Sorry to hear this. I hope she's doing okay. I'll keep you both in my thoughts.
Thanks Alisa. Right now it's not too serious, but she is in pain.

[LoveMyGSDs]

Hamstring dominant, quad accessory, triceps


It felt really good to be back in the gym after a week off!

Romanian deadlifts
2x5 ~ 175 lbs
2x5 ~ 185 lbs PR for # of sets
1x5 ~ 195 lbs PR

Good Mornings
1x8 ~ 85 lbs
1x8 ~ 95 lbs
1x8 ~ 105 lbs PR

Wide stance leg press
3x8 ~ 270 lbs
Narrow stance leg press
1x6 ~ 360 lbs
Okay, there's a story with the narrow stance leg press. I'd already done my leg pressing and moved on to good mornings. This highly stereotypical Italian guy walks into the room, heads for the leg press and loads on 270 lbs. I keep glancing at him in the mirror and trying not to laugh. We're talking big gold chain with a medallion, a rug of chest hair....sweet. He's over there doing sets of 8 on the leg press (same weight/reps I just did) and he's grunting and breathing heavy and hissing air out through his teeth. Funny, it didn't seem that tough to me. The worst part is that he's clearly trying to get my attention and impress me with his strength. So, you guessed it, I finished my good mornings, walked over to him and asked if I could just work in one set. He says "sure, want me to take some of this off"? Oh NO, he didn't just say that. "No, toss on another plate for me, would ya?" Hee hee hee....one set of six reps at 360 lbs. Good times.

Assisted dips
5x5 unassisted PR Finally got all 5!

Cable pressdowns
1x8 ~ 100 lbs
2x8 ~ 110 lbs PR for # of sets
1x3 ~ 120 lbs PR (just felt like trying it)

Glute Ham raises
3x15 ~ BW

[LoveMyGSDs]

Vertical push-pull, calves, abs

My workout kind of sucked today (read "no PRs"). I couldn't focus. Such is life.

Hammer high rows
2x5 ~ 100 lbs per side
2x5 ~ 95 lbs per side
1x5 ~ 97.5 lbs per side

arnold press
1x5 ~ 30 lbs dbs
2x5 ~ 35 lbs dbs
2x5 ~ 30 lbs dbs

seated calf raises
3x12 ~ 135 lbs

narrow grip lat pulldowns (Since I was sucking, I didn't want to see how bad my assisted chins would be, so I did these instead.)
2x8 ~ 80 lbs
1x8 ~ 90 lbs

bent over side laterals
3x10 ~ 22.5 lbs dbs

standing db side laterals
3x8 ~ 25 lbs dbs

Nautilis crunch
skipped because I ran short on time

[LoveMyGSDs]

Quad dominant, hamstring accessory, biceps

ATF squats
1x5 ~ 115 lbs
2x5 ~ 135 lbs PR (for # of sets ~ this weight)

Front squats
2x5 ~ 105 lbs PR (for # of sets ~ this weight)

Good mornnigs
1x12 ~ 65 lbs
2x12 ~ 85 lbs

Seated alternating bicep curls
5x5 ~ 30 lbs dbs PR (for # of sets ~ this weight)

Static lunge
3x8 ~ 22.5 lbs dbs

Hammer curls
3x8 ~ 25 lbs

[LoveMyGSDs]

Horizontal push-pull, calves & abs

Low Incline Press (I switched to Hammer Strength for this. Since I don't have a spotter, I wasn't progressing much on these.)
1x5 ~ 110 lbs
2x5 ~ 125 lbs
1x5 ~ 115 lbs
1x5 ~ 120 lbs


I totally rocked my rack pulls last night! My previous PR was 245 lbs. I blew that away for all 5 sets.

Rack pulls
2x5 ~ 275 lbs
1x5 ~ 285 lbs
1x2 ~ 290 lbs
*I dropped 300 lbs half way up. My left hand just couldn't hang on. I'll have to try it before my other sets next time.
1x1 ~ 290 lbs

Calf Raises on Leg Press machine
2x12 ~ 355 lbs
1x12 ~ 375 lbs PR for # of reps ~ this weight

toe raises (on leg press machine for tibialis)
2x12 ~ 295 lbs
1x12 ~ 315 lbs PR for # of reps ~ this weight

Kneeling Crunches
2x12 ~ 100 lbs
1x12 ~ 110 lbs

Incline Flys
1x8 ~ 35 lbs dbs
2x8 ~ 30 lbs dbs

Bent Over DB Row (Um yeah, the rack pulls killed me and I couldn't do anything with these. I had to drop from 3x8 to 3x5. Hey, at least I kept the PR weight up.)
3x5 ~ 60 lbs dbs

Wow, those heavy rack pulls can really take it out of you, huh? I spent 20 extra minutes at the gym and it was mostly extra time between sets and lifts. I only eeked out 3 minutes of 8 seconds of glory on the bike before I felt like I was going to puke.

Even in ketosis I was STARVING when I got home. I ate the 750 calorie cobb salad in about 2 minutes flat, then moved on to 2 square of Lindt 85% w/ 1 T of natty pb. Since I still felt like eating a side of beef, I followed it with a liter of water. Geesh!

[LoveMyGSDs]

Vertical push-pull, calves, abs

Hammer high rows 5x5

Lat pulldowns (varied grips) 3x8

Arnold press 5x5

Military Press 3x8

Bent over side laterals 3x10

Seated calf raises 3x12

Nautilis crunch 3x12



Quad dominant, hamstring accessory, biceps

Squats 5x5 (3x5 ATF and 2x5 fronts)
(box squats as warm up)

Static lunge 3x8

DB Step-Ups 3x12

Good Mornings 3x12

Hammer curls 5x5

21s 2x21




Horizontal push-pull, tibialis & abs

Low Incline Press 5x5

Flat Flys 3x8

Rack pulls 5x5

Bent Over DB Row 3x8

Toe raises (on leg press machine for tibialis) 3x12

Kneeling Crunches 3x12




Hamstring dominant, quad accessory, triceps


Romanian deadlifts 5x5

CDLs 3x8

Glute Ham raises 3x15

Leg Press 4x12 (2x12 wide, 2x12 narrow)

Dips 5x5

Cable Pressdowns 3x8




Okay, here's the final. After a month (or less), I'll switch the RDLs and CDLs.

[LoveMyGSDs]

Hamstring dominant, quad accessory, triceps


Romanian deadlifts
1x5 ~ 155 lbs
2x5 ~ 175 lbs
2x5 ~ 185 lbs

Leg Press
wide: 2x12 ~ 270 lbs
narrow: 2x12 ~ 270 lbs

Dips
5x5 ~ BW (I'm going to need some extra weight on these next week. The 5th set wasn't even tough.)

CDLs
3x8 ~ 135 lbs (I took it nice and easy and concentrated on form.)

Cable Pressdowns
3x8 ~ 110 lbs PR for number of sets ~ this weight

Glute Ham raises
3x15 ~ BW

I ran out of time to do 15 minutes of regular HIIT, so I did 8 seconds of glory again, since I can't manage more than 3 minutes anyway.

[LoveMyGSDs]

Vertical push-pull, calves, abs

Hammer high rows PR-this is the first time I've done all 5 sets at 100 lbs or more per side
1x5 ~ 100 lbs
1x5 ~ 105 lbs PR
2x5 ~ 102.5 lbs
1x5 ~ 100 lbs

Arnold press
1x5 ~ 30 lbs dbs
2x5 ~ 35 lbs dbs
2x5 ~ 30 lbs dbs

Seated calf raises
3x12 ~ 135 lbs

Lat pulldowns (shoulder width grip)
1x8 ~ 70 lbs
2x8 ~ 80 lbs
I'm going to need to use a different grip. This grip is doing something funny to my shoulder (crunching noise....not good).

Military Press
1x8 ~ 65 lbs
2x8 ~ 60 lbs

Bent over side laterals
2x10 ~ 25 lbs dbs
1x10 ~ 22.5 lbs dbs

Nautilis crunch
3x12 ~ 95 lbs

[LoveMyGSDs]

Quad dominant, hamstring accessory, biceps

Squats
ATF:
1x5 ~ 115 lbs
1x5 ~ 125 lbs
1x5 ~ 135 lbs

Hammer curls
2x5 ~ 30 lbs
3x5 ~ 25 lbs

Static lunge
1x8 ~ 25 lbs dbs
2x8 ~ 20 lbs dbs

Good Mornings
1x12 ~ 75 lbs
2x12 ~ 85 lbs

21s
2x21 ~ 40 lbs

DB Step-Ups
3x12 ~ 10 lbs dbs

[LoveMyGSDs]

Horizontal push-pull, tibialis & abs

Rack pulls
1x5 ~ 255 lbs
1x5 ~ 265 lbs
2x5 ~ 175 lbs
1x3 ~ 295 lbs PR
2x1 ~ 300 lbs PR

Low Incline Press on Hammer
3x5 ~ 62.5 lbs per side
1x3 ~ 62.5 lbs per side
1x5 ~ 60 lbs per side

Kneeling Crunches
3x12 ~ 100 lbs

Toe raises (on leg press machine for tibialis)
3x12 ~ 315 lbs

Flat Flys
3x8 ~ 30 lbs dbs

Bent Over DB Row
3x8 ~ 60 lbs dbs

I got my new wraps in and they made ALL the difference on the rack pulls!! (I also used them for my bent over db rows and was able to do 3x8 this week after those heavy rack pulls.) My back, arms, shoulders and legs are all good for a lot more weight on the rack pulls, it's just my damn hands and wrists. I still got a bit of broken blood vessels on the back of both hands, but not as bad as last week. I actually attempted 300 lbs twice before I got it. If I don't get the wraps exactly right, I just can't keep the damn bar in my hands.

[LoveMyGSDs]

Hamstring dominant, quad accessory, triceps


Romanian deadlifts
1x5 ~ 155 lbs
2x5 ~ 175 lbs
2x5 ~ 185 lbs

Leg Press
wide: 2x12 ~ 270 lbs
narrow: 2x12 ~ 270 lbs

Dips
5x5 ~ BW (My pecs were feeling weak from Saturday's horizontal push-pull, so I just did body weight, instead of doing some weighted, like I'd planned. This workout just does NOT go well the day after horizontal. Since I have 4 workouts and only lift 3 days a week, this combination will really only happen once a month.)

CDLs (I couldn't stand the thought of doing these after my heavy rack pulls on Saturday, so I did Good Mornings instead.)

Good Mornings
3x8 ~ 95 lbs

Cable Pressdowns
3x8 ~ 110 lbs

Glute Ham raises
3x15 ~ BW

[galatia]

WOWZA!! You are SO strong!! I can't imagine EVER getting the bar off the rack with 300 lbs! VERY Impressive!! :) Where does the bar hit at your legs? I'm just curious as to where most people position it.

[LoveMyGSDs]

WOWZA!! You are SO strong!! I can't imagine EVER getting the bar off the rack with 300 lbs! VERY Impressive!! :) Where does the bar hit at your legs? I'm just curious as to where most people position it.
Thanks! I was pretty shocked with myself too.

It's positioned about an inch above my knees. If I go to the next lower position, it's mid-shin (because I have short legs). I figure if I'm going all the way down to mid-shin, it might as well be a CDL.

[LoveMyGSDs]

Vertical push-pull, calves, abs

Hammer high rows
1x5 ~ 100 lbs
1x5 ~ 105 lbs
2x5 ~ 102.5 lbs
1x5 ~ 100 lbs

Arnold press
1x5 ~ 30 lbs dbs
2x5 ~ 35 lbs dbs
2x5 ~ 30 lbs dbs

Seated calf raises
3x12 ~ 135 lbs

Lat pulldowns (grip-palms facing each other)
1x8 ~ 80 lbs
2x8 ~ 90 lbs
This grip felt better, I could handle more weight and there was no crunching in my shoulder.

Military Press
1x8 ~ 65 lbs
2x7 ~ 65 lbs

Bent over side laterals
3x10 ~ 22.5 lbs dbs

Nautilis crunch
3x12 ~ 95 lbs

[LoveMyGSDs]

Quad dominant, hamstring accessory, biceps

Squats
ATF:
1x5 ~ 115 lbs
1x5 ~ 125 lbs
1x5 ~ 135 lbs
Seriously, why the &$%*&$ can't I squat more than this!?!?
Fronts:
2x5 ~ 105 lbs PR

Hammer curls
2x5 ~ 27.5 lbs
1x5 ~ 30 lbs
1x5 ~ 25 lbs
1x5 ~ 27.5 lbs

Static lunge
3x8 ~ 25 lbs dbs

Good Mornings
3x12 ~ 85 lbs PR for # of sets at this reps/weight

21s
2x21 ~ 45 lbs

DB Step-Ups
2x12 ~ 10 lbs dbs
My jelly legs told me I wasn't doing the 3rd set of these.

[LoveMyGSDs]

Horizontal push-pull, Abs, Tibialis

Rack pulls
1x5 ~225
2x5 ~ 245
2x5 ~ 265
1x3 ~ 285
1x1 ~ 305 PR
2x1 ~ 315 PR
1x5 ~225

Toe raises
3x12 ~ 315

Incline press
3x5 ~125 lbs
1x4 ~ 125 lbs
1x5 ~ 120 lbs

Kneeling crunches
1x10 ~ 110
2x12 ~ 100 lbs

I was dead at this point, so I skipped bent over db rows and flat flys. I was supposed to have a protein shake before I went to the gym and I totally forgot. The rack pulls just killed me as far as energy went.

[LoveMyGSDs]

Hamstring dominant, quad accessory, triceps


Romanian deadlifts
1x5 ~ 155 lbs
1x5 ~ 175 lbs
1x5 ~ 185 lbs
2x5 ~ 195 lbs PR for # of sets ~ this weight

Leg Press
wide: 2x12 ~ 270 lbs
narrow: 2x12 ~ 270 lbs

Dips
5x5 ~ BW

CDLs
3x8 ~ 135 lbs

Cable Pressdowns
3x8 ~ 110 lbs

Glute Ham raises
3x15 ~ BW

[LoveMyGSDs]

Vertical push-pull, calves, abs

Hammer high rows
5x5 ~ 100 lbs

Arnold press
5x5 ~ 30 lbs dbs

Seated calf raises
3x12 ~ 135 lbs

Lat pulldowns (grip-palms facing each other)
3x8 ~ 80 lbs

Military Press
3x8 ~ 60 lbs

Bent over side laterals
3x10 ~ 22.5 lbs dbs

Nautilis crunch
skipped because of my tummy issues

[LoveMyGSDs]

Quad dominant, hamstring accessory, biceps

Squats
ATF:
3x5 ~ 125 lbs
Fronts:
2x5 ~ 105 lbs

Hammer curls
5x5 ~ 30 lbs dbs PR for # of sets at this weight

Static lunge
3x8 ~ 25 lbs dbs

Good Mornings
3x12 ~ 75 lbs

21s
2x21 ~ 40 lbs

DB Step-Ups
3x12 ~ 10 lbs dbs

[LoveMyGSDs]

Wednesday, 11/28/07
Horizontal push-pull, Abs, Tibialis

Rack pulls
2x5 ~ 245 lbs
2x5 ~ 265 lbs
1x5 ~ 285 lbs
1x3 ~ 305 lbs PR for # of reps
1x3 ~ 315 lbs PR for # of reps
1x1 ~ 335 lbs PR

I could have easily gone higher. It might have had something to do with the 4 shots of espresso and the diet coke I had before my workout. I felt a tiny twinge in my rhomboid (old soft tissue injury from a car wreck), so I didn't want to push it further.

Toe raises
3x12 ~ 315

Incline press
3x5 ~125 lbs
1x4 ~ 125 lbs
1x5 ~ 120 lbs

Kneeling crunches
3x12 ~ 110 lbs PR for # of sets

Bent over db row
2x8 ~ 60 lbs dbs
I just couldn't quite imagine doing the 3rd set.

Flat flys
3x8 ~ 30 lbs dbs





Saturday, 12/1/07
Hamstring dominant, quad accessory, triceps

Romanian deadlifts
1x5 ~ 155 lbs
1x5 ~ 175 lbs
1x5 ~ 185 lbs
1x5 ~ 195 lbs
1x3 ~ 205 lbs PR (I thought I could get 5, but my hammies said otherwise.)

Leg Press (Not a PR, but I did up the weight by 20 lbs.)
wide: 2x12 ~ 290 lbs
narrow: 2x12 ~ 290 lbs

Dips
1x5 ~ BW
2x5 ~ BW + 10 lbs PR
2x5 ~ BW

CDLs
3x8 ~ 135 lbs

Cable Pressdowns
3x8 ~ 110 lbs

Leg Curls (Did these for the hell of it, instead of the glute ham raises.)
1x12 ~ 50 lbs
2x12 ~ 60 lbs

[LoveMyGSDs]

Vertical push-pull, calves, abs

Hammer high rows
2x5 ~ 105 lbs per side PR for # of sets
1x5 ~ 107.5 lbs per side PR
25 /2 102.5 lbs per side

Arnold press
5x5 ~ 35 lbs dbs PR for # of sets (I was only going to go for a PR of 4 sets, but I got all 5.)

Seated calf raises
3x12 ~ 135 lbs

Lat pulldowns (grip-palms facing each other)
3x8 ~ 90 lbs PR for # of sets

Military Press
3x8 ~ 60 lbs

Bent over side laterals
3x10 ~ 22.5 lbs dbs

Nautilis crunch
3x12 ~ 95 lbs

[LoveMyGSDs]

Saturday, 12/8/07

Okay, I had to fiddle with my workout since I didn't get my FBWO in during the week. I also switched Sat and Sun. I was a bit tired and didn't want to do rack pulls today. Plus, I'm bartending tonight and the heavy rack pulls wear me out. Also, I was going to do assisted chins, but decided to do negatives instead.


Chins
1x1 ~ BW
3x5 negatives

Arnold press
3x5 ~ 35 lbs dbs

RDL
3x5 ~ 185 lbs

Hammer high row
3x5 ~ 105 lbs per side PR for # of sets

seated calf raises
3x10 ~ 155 lbs

Military press
3x5 ~ 85 lbs PR

toe raises
3x10 ~ 335 lbs

CDL
3x5 ~ 185 lbs PR

[LoveMyGSDs]

FBWO
Sunday, 12/9/07

Front squats
3x5 ~ 105 lbs

Flat bench flys
3x5 ~ 35 lbs dbs

Bent over db row
3x5 ~ 70 lbs dbs PR

Squats
2x5 ~ 125 lbs
1x5 ~ 135 lbs

Rack pulls
1x5 ~ 265 lbs
1x5 ~ 285 lbs
1x3 ~ 315 lbs
1x1 ~ 355 lbs PR
1x1 ~ 365 lbs PR

Incline press
3x5 ~ 120 lbs

Kneeling crunches
3x10 ~ 110 lbs

[LoveMyGSDs]

Wednesday, 12/13/07
FBWO

Hammer high row
3x5 ~ 105 lbs per side

Military press
3x5 ~ 85 lbs

CDL
3x5 ~ 185 lbs

Front squats
3x5 ~ 105 lbs

Bent over db row
3x5 ~ 65 lbs dbs (I had no grip strength and was too lazy to go get my wraps out of my locker, so I dropped from 70 to 65 lb dbs.)

Flat flys
3x5 ~ 35 lbs dbs

[LoveMyGSDs]

Sunday, 12/16/07
FBWO

I got lazy on Sat and just decided to do a FBWO on Sunday, instead of splitting it into 2 days.

Rack pulls
1x5 ~ 265 lbs
1x5 ~ 285 lbs
1x3 ~ 315 lbs
1x1 ~ 365 lbs
1x1 ~ 375 lbs PR

The 375s kicked my ass. It's a good thing the PSMF is over and I'll actually be eating food the next time I do them.

Incline press
3x5 ~ 120 lbs

Arnold press
3x5 ~ 35 lbs dbs

Chins
2x1 ~ BW
3x5 negatives

RDL
3x5 ~ 185 lbs

Leg Press (After the rack pulls, I couldn't stand the thought of heavy squats, so I did leg press.)
3x5 ~ 360 lbs

[LoveMyGSDs]

Saturday, 12/22/07
Quad dom, Ham acc, biceps

I took someadvice and moved squats to a lower weight, higher rep lift for now, since I wasn't progressing on them. That left me with a hodge podge of shit and I couldn't decide what to do, so I did a little of everything. LOL I threw in some wide and some narrow stance because my quads looked best in the past with a combination of the two stances.

Leg Press
wide
3x5 ~ 360 lbs
narrow
2x5 ~ 360 lbs

Hammer Curls
5x5 ~ 30 lb dbs

ATF Squats
wide
2x8 ~ 85 lbs
narrow
1x8 ~ 85 lbs

Good Mornings
3x12 ~ 75 lbs

21s
2x21 ~ 45 lbs (I increased the weight by 5 lbs, but it's not a PR.)

I couldn't decide whether to keep static lunges or step-ups, so I did both.

Static Lunges
2x12 ~ 20 lb dbs
Step-ups
1x12 ~ 10 lb dbs

I couldn't walk down the stairs at the gym after my workout, so I'd say it was a good one.

[LoveMyGSDs]

Thursday, 12/27/07
Horizontal push-pull, Abs, Tibialis

My workout got all screwed up because I couldn't get near the cage or the incline bench for the first 40 minutes I was there. I even did my ab and tibialis stuff first. I had to switch my 5x5's and 3x8's.

Toe raises
3x12 ~ 315

Kneeling crunches
1x12 ~ 110 lbs
2x12 ~ 100 lbs

Flat flys
5x5 ~ 35 lbs dbs

Bent over db row
3x5 ~ 70 lbs dbs
2x5 ~ 65 lbs dbs

Incline press
3x8 ~ 95 lbs

Rack pulls
2x8 ~ 225 lbs
1x8 ~ 245 lbs
1x3 ~ 315 lbs (Just for the hell of it.)

[LoveMyGSDs]

Saturday, 12/29/07
Hamstring dominant, quad accessory, triceps

Romanian deadlifts (My lower back was hurting when I woke up, so I kept to the lower end of my RDL weights and just went a little lower then usual.)
2x5 ~ 155 lbs
3x5 ~ 175 lbs

Front Squats
3x12 ~ 75 lbs

Dips (My pecs were still killing me from Thursday's workout, so I skipped the two weighted sets.)
5x5 ~ BW

CDLs
3x8 ~ 135 lbs

Cable Pressdowns
3x8 ~ 110 lbs

Good Mornings
3x12 ~ 75 lbs

[LoveMyGSDs]

Sunday, 12/30/07
Vertical push-pull, calves, abs

Hammer high rows
1x5 ~ 102.5 lbs per side
2x5 ~ 107.5 lbs per side PR for # of sets at this weight
2x5 ~ 105 lbs per side
I actually had 2 different guys stop and watch me do these yesterday. I got a "nice" from one of them.

Arnold press
5x5 ~ 35 lbs dbs
Failed on the 5th rep of the 4th set with my left arm. I love the way my delts look after doing these. I need dbs at home, so I can do a set before leaving the house in something sleeveless. :lol:

Seated calf raises
3x12 ~ 135 lbs

Lat pulldowns (grip-palms facing each other)
3x8 ~ 90 lbs

Push Press (These looked like fun, so I subbed them for Military Presses.)
1x8 ~ 65 lbs
1x8 ~ 75 lbs
1x8 ~ 85 lbs PR
I guess you can all any of the sets a PR because I've never done them.

Bent over side laterals
3x10 ~ 22.5 lbs dbs

Nautilis crunch
3x12 ~ 95 lbs

[RobinB]

Awesome Stacie!! :agree:

[LoveMyGSDs]

Awesome Stacie!! :agree:
Thanks Robin!

[dane]

I love the way my delts look after doing these. I need dbs at home, so I can do a set before leaving the house in something sleeveless.*snort* :lol:

So you liked the Push Presses! Are you locking out, or only going up half-way like Ileen's coach does?

[LoveMyGSDs]

*snort* :lol:

So you liked the Push Presses! Are you locking out, or only going up half-way like Ileen's coach does?
:D

I'm locking out.

[dane]

Ahhh so you're doing REAL ones. (shhhhhh)

[LoveMyGSDs]

Ahhh so you're doing REAL ones. (shhhhhh)
<yes>

:lol: :lol: