Hi DarkLotus, I haven't tried sumo squats. I tried sumo deadlifting for a while but ended up not liking the style. I trained and gave it an honest effort. I did picture perfect form while training but in the end I couldn't move the heavy weights off the floor. So I went back to using traditional form deadlifts.

Hey Marty I haven't tried sumo deadlifts yet, they look to me like they strain your back in a bad way, but I'm sure if done with proper form they are safe. I like sumo squats to shock the insides of my thighs, really works em good.

Friday I did back, did some good mornings, that felt great. I did fianlly manage to get to 100 lbs on the lat pulldown, which is not small feat for me, I have tough time gaining strength in the lat dept for some reason.

I don't have a pullup bar yet, so I took my tricep rope accessory and draped it over the top of my lat tower and tried to pull myself up. I think it's cause my hands are too close together, it didn't feel right, but I was hoping it would work. I may ask my mom build a pullup bar for me.

Today is chest/shoulder/triceps. Ugh. Feels like I do this workout everyday for some reason. My dad didn't work out last week, since his kidney stone and the vending machine accident hurt his back. He may workout today he said, we'll see.

CHEST/SHOULDERS/TRICEPS

Flat BB Bench Press
120 X 12
130 X 10
140 X 8

Incline BB Bench Press
90 X 12
100 X 10
110 X 8

Incline DB Flyes
30 X 12
35 X 10
40 X 8

DB Flyes (flat bench)
25 X 12
30 X 10
35 X 8

DB Pullovers
20 X 12
25 X 10
30 X 8

DB Upright Rows
25 X 12
30 X 10
35 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

Close Grip Bench Press
52 X 12
62 X 10
72 X 8

DB Extension
25 X 12
30 X 10
35 X 8

Cable Pushdown
50 X 12
60 X 10
70 X 8

Oi vey, 9 days since I updated my gym log. I've been doing the best I can getting my workouts in. Today was chest/shoulders/triceps (yeah it SUPPOSED to be Sunday, but I was sick). I've changed my tricep workout around a little, I really like what I'm doing now. I took upright rows out, dur to all the negative crap I've been reading about em, I can add em back if I feel they were in fact beneficial. Tomorrow is back/biceps and some cardio afterward, I really need to get my ass in gear. Thursday will be some cardio hopefully, it's my sister's birthday. I hope we don't go to the italian place, I'll want pizza! They do have good grilled fish...And friday is leg day.

CHEST/SHOULDERS/TRICEPS

Flat BB Bench Press
120 X 12
130 X 10
140 X 8

Incline BB Bench Press
90 X 12
100 X 10
110 X 8

Incline DB Flyes
30 X 12
35 X 10
40 X 8

DB Flyes (flat bench)
25 X 12
30 X 10
35 X 8

DB Pullovers
20 X 12
25 X 10
30 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

Close Grip Bench Press
62 X 12
72 X 10
82 X 8

BB Skullcrushers (I love these!)
52 X 12
72 X 10 (52 to start was too light, I need to start at 62 next time)
82 X 8

Cable Pushdown
50 X 12
60 X 10
70 X 8

Yesterday I did some cardio since I had so much chaos with the vending machines. Had to go fill my hyundai with supplies, was a funny sight! So instead of doing nothing, I did 20 minutes of cardio. I did back today.

Regular Deadlift
142 X 12
152 X 10
162 X 8

Good Mornings
102 X 12
112 X 10
122 X 8

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Rev. Grip Lat Pulldowns
70 X 12
80 X 10
90 X 8

I saved biceps for tomorrow so my dad can do em too (he was working late today). Also plan to do legs tomorrow.

LEGS
Squat
252 X 12
262 X 10
272 X 8

Straight Legged Deadlift
142 X 12
152 X 10
162 X 8

1 Legged Calf Raises
30 X 12
35 X 10
40 X 8

Standing BB Curls
72 X 12
82 X 10
92 X 8

Concentration Curls
30 X 12
35 X 10
40 X 8

Preacher Curls
65 X 12
75 X 10
80 X 8

Yesterday was hest/shoulders/tris. Today I've got to put in a new vending machine and set it up. Long day, that's my workout for today Tomorrow is back.

CHEST/SHOULDERS/TRICEPS

Flat BB Bench Press
120 X 12
130 X 10
140 X 8

Incline BB Bench Press
90 X 12
100 X 10
110 X 8

Incline DB Flyes
30 X 12
35 X 10
40 X 8

DB Flyes (flat bench)
25 X 12
30 X 10
35 X 8

DB Pullovers
20 X 12
25 X 10
30 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

Close Grip Bench Press
62 X 12
72 X 10
82 X 8

BB Skullcrushers
62 X 12
72 X 10
82 X 8

Cable Pushdown
50 X 12
60 X 10
70 X 8

Just a note for myself and anyone who does read this drivel I'm on hiatus until 3/21, taking my break from lifting. I have been doing my workouts, I just haven't posted them, I've been so busy. Bad, I know. I am getting outside more as the weather improves, to walk my dog and buy scratch tickets! So, I'm still here, still on plan, just resting for 10 days.

Ok, I'm baaaack! Last night I did chest/shoulders/triceps. My dad hurt his back and may not be lofting for a week or so. So I switched incline BB benchpresses with DB ones, and I also switched skullcrushers with more close grip BP, as I need my dad there to pass the bar to me or it hits the pegs on the squat rack. I did noticed decreased strength, but I chalk that up to not taking my creatine lately and feeling kinda sick and forcing myself to get back to my routine regardless. It did feel good to work out though after a break.

CHEST/SHOULDERS/TRICEPS

Flat BB Bench Press
120 X 12
130 X 10
140 X 8

Incline DB Bench Press
25 X 12
30 X 10
35 X 8

Incline DB Flyes
30 X 12
35 X 10
40 X 8

DB Flyes (flat bench)
30 X 12
35 X 10
40 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

Close Grip Bench Press
62 X 12
72 X 10
82 X 8
92 X 6
102 X 6
112 X 6

Cable Pushdown
50 X 12
60 X 10
70 X 8

Today is cardioooo... bleh. Tomorrow is back/biceps.

Regular Deadlift
142 X 12
152 X 10
162 X 8

Good Mornings
102 X 12
112 X 10
122 X 8

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Rev. Grip Lat Pulldowns
70 X 12
80 X 10
90 X 8

Standing BB Curls
72 X 12
82 X 10
92 X 8

Concentration Curls
30 X 12
35 X 10
40 X 8

Preacher Curls I may go to exrx.net and find a new exercise...bored with this one and my boobs get in the way.
65 X 12
75 X 10
80 X 8

Boy, I've been really bad about keeping my gym log up to date. I have been doing my workouts all week, but I didn't do any cardio. I have decided to go back to a four day split, as the three day split is just too much at once, I dread it some days. But it does work well when my schedule is absolutely nuts. So! Today is chest/shoulders.

My SO keeps saying he wants to lose fat and get in shape. His abdominal fat is getting way out of control, he looks 9 months pregnant. He just turned 30 and it's bothering him how out of shape he is. He keeps saying that I'm getting sexier and I'm gonna leave him. So, I will try again today to get him to workout with me, so far he's refused. My dad even said something to him how if he can learn from a girl, so can he. My dad still can't lift, dunno for how long.

CHEST/SHOULDERS

Flat BB Bench Press (gonna try upping it a bit again like I did last week)
142 X 12
152 X 10
162 X 8

Incline BB Bench Press
102 X 12
112 X 10
122 X 8

Incline DB Flyes
30 X 12
35 X 10
40 X 8

DB Flyes (flat bench)
30 X 12
35 X 10
40 X 8

DB Pullovers
20 X 12
25 X 10
30 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

Tomorrow I really plan to do some cardio. Really!

Well, getting back on schedule has proven to be more difficult than I anticipated. The vending business has been really busy, we landed a big account and placed the machines very quickly, LOTS of running around. So, my workouts haven't been happening like they should and I've been drinking too much LC beer lately, last night was my last hurrah for some time.

My father got the ok from his doctor Friday to get back to lifting. He has to go light on his back though. He's got 2-3 herniated disks, bone spurs, and severe arthritis in his lower back. We help keep each other accountable to work out. He is eating whatever he wants lately. He eats breads, pastas, chinese food, whatever. So, today we are back to lifting! I know I've lost some strength But I'll build it back up in a week or two. I will adjust my numbers once I figure out what they will be.

So, today is chest/shoulders

Flat BB Bench Press
142 X 12
152 X 10
162 X 8

Incline BB Bench Press
102 X 12
112 X 10
122 X 8

Incline DB Flyes
30 X 12
35 X 10
40 X 8

DB Flyes (flat bench)
30 X 12
35 X 10
40 X 8

DB Pullovers
20 X 12
25 X 10
30 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

Why is it when I actually post my workoouts, it's always Sunday? I got in two out of three workouts last week. I had a brutal and intense leg day that left me hobbling for 5 days. I also did back and that one was a whopper too. Today was the first workout for my dad since his back injury. So he went light on many things to ease back into it, I went light on the BP today for him. Too much of a pain to keep adding weight and removing it. Besides, I don't have to do max effort all the time. Some light days here and there work well. Tomorrow is cardio day.

Flat BB Bench Press
102 X 12
112 X 10
122 X 8

Incline BB Bench Press
102 X 12
112 X 10
122 X 8

Incline DB Flyes
30 X 12
35 X 10
40 X 8

DB Flyes (flat bench)
25 X 12
30 X 10
35 X 8

DB Pullovers
20 X 12
25 X 10
30 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

Well, I did fall off the face of the earth, I haven't been working out like I should be. I think I burnt out a bit if that makes any sense. I've also been working a lot, my business eats up a lot of my time after my first job. So, no excuses, but it makes things hard. I just gotta juggle and prioritize.

Over the weekend we went to Fort Warren with some people my SO knows from his online game and we did some hiking and exploring all over the island. So I got some much needed cardio in.

Today I did chest and shoulders, my dad skipped out. Surprisingly, I haven't lost any strength. I had expected to. I lucked out. Tomorrow is back. I am looking forward to deadlifts!

Holy crap, girlfriend - are you ever STRONG! Those are some pretty substantial lifts! I actually thought you were a guy from your amounts.



Good job!

Thanks Built I'm just happy to finally squat more than I weigh, that was a big accomplishment I worked hard on. Now to up my deadlifts a little by year end!

Hi Galatia, nice to meet you. Thanks for the compliment. Weight is relative, don't forget. It's all about the intensity...so long as it's challenging, not how many pounds it is. I started off with 5 pounders too, we all have to start somewhere! Wow, I'm not used to people reading my psycho babble

Well, so far so good. I did my back workout as soon as I got home, despite my SO attempting to distract me. During my last set of deadlifts, the inside of my right thigh and my forearms were on fire.

Tomorrow is a cardio day and as much as I loathe it, I NEED to do it...

Promise to self: NO farking beer till fourth of July!

BACK

Regular Deadlift
142 X 12
152 X 10
162 X 8

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Rev. Grip Lat Pulldowns
70 X 12
80 X 10
90 X 8

DB Bent Over Rows
25 X 12
30 X 10
35 X 8