Thanks Robin.

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

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

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.

.........

I'm sure you know what I mean though.

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

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.

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. )

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.

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

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

Not that I know of, but PR is personal record.

OHHHH......thank you. That makes sense now. Wow. That's awesome Stacie.

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

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/

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