GoalGetter Becomes A Weightlifter [Forum Archive]

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GoalGetter Becomes A Weightlifter

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Posted by: GoalGetter

New Journal...

The obstacle course stuff is on the back burner, since I decided to try the july 2006 competition instead of the one next month due to the slew of injuries or almost-injuries I kept having while trying to train for it in a hurry.

That being said, I've started to go out to Long Island a couple of times a week with Patrick to learn the Olympic lifts. I have to admit at first I just wanted to try because I always want to do what P is doing, and I always want to learn everything. But I wasn't really THAT into it. It was just something else to do.

But after going to his first meet, and then seeing other girls doing it (and seeing how few girls there are in the sport!), I kinda developed a little bit more of an interest. P started teaching me at our gym and I felt hopeless. Like my body is just not programmed to do these things, and I am too old to learn. But after going out there a few times, and after working on some of the technique at our gym here in the city, I have improved a bit.

Don't get me wrong, by my ridiculously high standards, I still suck! However, everyone has commented on how much I've improved from the first time they saw me stumbling on the platform. And I know, also. I know I've improved.

If anything, this is a sport that, like my first time dieting down last year, will teach me patience and serve as a constant reminder and motivator to be consistent with my training. In addition to that, since I want to eventually compete in the lightest weight class (48kg), it will also serve as a way for me to HAVE to watch my calories and stay on top of my diet

A "must" for someone like me, who occasionally binges and then has a hard time getting back on the wagon.

The goal for this journal: to be doing both the clean and jerk and the snatch with some kind of profieciency in about a month, and take it from there. The coach said he would like me to be ready for some meet in november. I think I can do it. There are no hurdles in this one

!

The workouts for this will include two days a week of technique work in Long Island usually (if no training in long island that week, then here in the city), and two days of strength and muscle maintenance work (or vanity work as patrick referred to it haha!). In addition to this, I will include sprints, mostly on a track, and when it gets too cold, perhaps in the aerobics studio.

My diet will consist of mostly clean food, with one day a week where i may indulge in pizza and/or ice cream. The four days in vegas coming up will not count.

So, as the coach said to me this morning, I am going from lifting weights, to becoming a weightlifter.

Posted by: PreMier

*POP*

I got the first post hehhe

Damn I cant believe you are O lifting too... thats fucking cool.

Posted by: GoalGetter

Quote:

Originally Posted by PreMier

*POP*

I got the first post hehhe

Will you still respect me in the morning?

Posted by: min0 lee

Thats pretty cool to hear. Where in long Island is this?

Posted by: GoalGetter

Quote:

Originally Posted by min0 lee

Thats pretty cool to hear. Where in long Island is this?

Uh... damn. I think it's franklin square.

Posted by: PreMier

Quote:

Originally Posted by GoalGetter

Will you still respect me in the morning?

hahahahaha... Yea, I have unconditional love for you.

Posted by: I'm Trying

Good Luck!!

Posted by: P-funk

it is hard to learn the older you get and......unfortunaly, coming from a strength background doesn't always help as you are programed a certain way and need to develop more speed (all of these are the same problems that I have). Not everyone is going to be the next national champion or the best there is or even one of the best there is (I am slowly starting to realize this.

). But, you can work on your lifts and hit persoanl bests and enjoy the sport, the competition, training with a team and the commradarie that goes with it.

and yes....you have gotten better and faster in a few short weeks. It takes time....the snatch is way way harder than the clean so hang in there!

Posted by: GoalGetter

Quote:

Originally Posted by PreMier

Damn I cant believe you are O lifting too... thats fucking cool.

It IS cool. I swear I would have never thought I'd be interested. And little by little, I've become more and more determined to get it. I think a big part of it is knowing that it is a predominantly male sport. I get a kick out of doing something that isn't traditionally thought of as being "for girls"

Posted by: min0 lee

Ready for the Cold NY weather GG?

Posted by: GoalGetter

Quote:

Originally Posted by min0 lee

Ready for the Cold NY weather GG?

hell yeah! Bring on the long-john weather! I'm ready! I looooove winter/cold!

Posted by: BulkMeUp

Good luck with the new goals, GG.

Quote:

Originally Posted by GoalGetter

hell yeah! Bring on the long-john weather! I'm ready! I looooove winter/cold!

mmmmmm ... i'll send a blast of some Canadian arctic cold your way

ur gonna hate me for that.

Posted by: tucker01

Cool stuff Ivy.

We'll see how long you love the snow and cold

Posted by: CowPimp

This just makes me angry at P. He has a girl that does Olympic lifting. I'm a jealous bastard. Haha.

Good luck Ivy. I'm sure you'll do well; you have exceptional will power!

Posted by: GoalGetter

Quote:

Originally Posted by CowPimp

This just makes me angry at P. He has a girl that does Olympic lifting. I'm a jealous bastard. Haha.

Well, technically I don't "do" olympic lifting just yet! i "attempt" olympic lifting. don't be mad at him until I actually "do" olympic lifting! :P

Quote:

Good luck Ivy. I'm sure you'll do well; you have exceptional will power!

Thank you, CP, for the good luck... i just hope i can find something to stick with! hahaha! You all must be so tired of all my new journals/adventures/change-of-minds! I think this is something that will stick, though.

Posted by: GoalGetter

Quote:

Originally Posted by IainDaniel

Cool stuff Ivy.

We'll see how long you love the snow and cold

Thanks Iain!

I will love the snow and cold so long as i've got funky to keep me warm

heh heh!

Posted by: GoalGetter

Quote:

Originally Posted by BulkMeUp

Good luck with the new goals, GG.

mmmmmm ... i'll send a blast of some Canadian arctic cold your way

ur gonna hate me for that.

Thanks bulk! Bring it on!

Posted by: PreMier

Quote:

Originally Posted by GoalGetter

Thanks Iain!

I will love the snow and cold so long as i've got funky to keep me warm

heh heh!

With all the ice-cream that he has been eating, that shouldnt be a problem

hahaha

Posted by: Dale Mabry

[QUOTE=P-funk]it is hard to learn the older you get and......unfortunaly, coming from a strength background doesn't always help as you are programed a certain way and need to develop more speed (all of these are the same problems that I have). Not everyone is going to be the next national champion or the best there is or even one of the best there is (I am slowly starting to realize this.

). QUOTE]

I, unfortunately, have realized this during this past weekend as well, but with speed/agility terms. I figured since I was doing the Power lifts and periodizing properly that my speed/agility/jumping would have improved, but that was not the case. I was thinking of scrapping it all, there should be some training effect from what I am doing, but decided that a better idea would be to be ultra strict with my speed/agility work and hit that crap for 8 weeks and reassess. I also cannot wait to get back to doing power cleans again, but hang snatches are first on the list. The pop you get from hitting the oly lifts is kind of indescribable, kind of like a mental high from accopmlishing something. GG, you will see what I mean when you rip out your first workout with only one or so mistakes. I have only done it once, but it was a good feeling.

Man, I hope it's not all downhill from here. If it is I will just become a hermit, a drunk one.

GG and PP, how old are you 2?

Posted by: CowPimp

Quote:

Originally Posted by GoalGetter

Pfft. There's nothing wrong with wanting to excel in several areas simultaneously. We all do. Not to mention, Monstar still has his support base and he starts a new journal every week or two. Haha.

Posted by: P-funk

Quote:

Originally Posted by Dale Mabry

GG and PP, how old are you 2?

i am 26

Posted by: motopsyko32

hi...

closing on Wednesday the 12th

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

it is hard to learn the older you get and......unfortunaly, coming from a strength background doesn't always help as you are programed a certain way and need to develop more speed (all of these are the same problems that I have). Not everyone is going to be the next national champion or the best there is or even one of the best there is (I am slowly starting to realize this.

). But, you can work on your lifts and hit persoanl bests and enjoy the sport, the competition

DITTO -

Good job GG, I was first introduced to O-Lifting by my girl-friend. (2 words),
and her team of female lifters.
At all of her meets I went to,
the ladies outnumbered the guys! -

Did you guys find a gym to lift in in Nevada??

I would still like to hit some lifts with the Dynamic Duo -

(If my knee permits it) -

Posted by: GoalGetter

Quote:

Originally Posted by motopsyko32

hi...

closing on Wednesday the 12th

hey little brother, check your email

Posted by: GoalGetter

Quote:

Originally Posted by The Monkey Man

DITTO -

Good job GG, I was first introduced to O-Lifting by my girl-friend. (2 words),
and her team of female lifters.
At all of her meets I went to,
the ladies outnumbered the guys! -

That is awesome!! What little exposure I've had to o-lifting around here has been predominantly male, so I have just assumed that there are not very many ladies doing this. The team here is mostly guys, the competition i went to for P was made up of mostly guys, and even most of the videos online are mostly guys.

Quote:

Did you guys find a gym to lift in in Nevada??

I don't know - P is in ccharge of doing that. I'm sure we have found a gym, i just don't know about it.

Quote:

I would still like to hit some lifts with the Dynamic Duo -

(If my knee permits it) -

hahahahahahaha, I feel like i should buy a spandex outfit with a cape for this workout! hahaha!

Posted by: ZECH

Quote:

Originally Posted by GoalGetter

hell yeah! Bring on the long-john weather! I'm ready! I looooove winter/cold!

LMAO! I'll ask again in the middle of January

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

I feel like i should buy a spandex outfit with a cape for this workout! hahaha!

- I have one -

(but no cape)

Posted by: crisg555

Quote:

Originally Posted by GoalGetter

hell yeah! Bring on the long-john weather! I'm ready! I looooove winter/cold!

I love the cold weather, just for a few days though.

If there some spare $$$ at the end of the year, your bro, and I hope to visit you guys.

Will see.

Posted by: GoalGetter

Hang Cleans
15k/4 x 2
20k/4 x 4
22.5k/4 x 5 with 1/4 squat on last rep of each set

Snatch Balance
broomstick/5 x 3
30 seconds in the hole each rep

Clean Pulls
110/3 x 5

Chin Ups
3 x 3

Posted by: GoalGetter

Squat
105/5
135/5
155/5

Hang Cleans
45/3 x 10

notes: gotta work on the jump feet out + catch + squat part hahaha! Jesus! So many things to think about at the same time!

BB Over Head Press
55/8 x 3

DB Row, Prone on Bench
15/12 x 3
17.5/12 x 3

Face Pulls
27.5/12 x 2

Rotating Bicep Curls
12.5/12
15/12

Tricep Rope Pressdowns
27.5/12 x 2

Cardio Sprints on Versa Climber
75 feet x 10 sprints, about 35-40 seconds each sprint wiht 30-40 seconds rest in between

Posted by: GoalGetter

Hang Cleans
45/4 x 4

Hang Clean & Jerk
55/3 x 3
65/2 x 2

Pulls
105/2
125/2
135/2

Deadlift (with an attempt at a "pull" but not quite)
155/2
165/2

Overhead Squats
18/5 x 4

Snatches
18/3

Back Squat
95/8
115/8
135/8

Posted by: P-funk

strong day.....strong day.

Posted by: GoalGetter

Quote:

Originally Posted by P-funk

strong day.....strong day.

rawr.

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

notes: gotta work on the jump feet out + catch + squat part hahaha! Jesus! So many things to think about at the same time!

Wait till you have to add "AGE" to that equation -

Posted by: Archangel

Awesome, I know your gonna be GREAT at it too, just like Patrick!!! Hows it goin for you guys?

Posted by: GoalGetter

... and boy, oh, boy, are my pants tight! HAHAHA!

As promised, I pigged out three days in a row. First a with a little self-restraignt and some reluctance to show my true colors as a glutton, but soon enough with no decorum left whatsoever, piling pastry after pastry, hand over fist, into my mouth at every opportunity.

Contrary to my post-binge ritual of self-punishment, I have not stepped on a scale, as I am apt to do after such epicurean debaucheries. I don't want to know. I don't care. Well, I DO care, but the numbers on the scale will just cause needless torment, as I know most of that extra heft is water and will be gone in a few days' time.

Speaking of water, I drank nothing but that, all weekend (and not enough of it). Surprisingly I did not have even ONE SIP of alcohol. I really thought I'd do it this trip, but just couldn't bring myself to break my personal sobriety/abstinence record.

Buffet adventures aside, this weekend was a BLAST! Got to hang out with Jodi and Kerry (my partners in buffet crime), and MonkeyMan, and got to work out with all of them at Gold's. Met some of the folks from Designer Supplements and Bulk Nutrition. Met Jesse and Callie Marunde. Took pictures of gay bodybuilders holding hands. Passed out half way through Cirque De Soleil's Zumanity from sheer exhaustion. Bet $1.00 on slots. Lost $1.00 on slots. Got a one-hour massage at the spa. Rode the Manhattan Express rollercoaster... and more.

I'm exhausted just trying to remember everything we did this weekend...

Bottom line - I would totally do this weekend over again any day! Especially with such great company!

Posted by: The Monkey Man

I am an eyewitness to the eating of many pastries and goodies by this group -

And I broke my alcohol free stint, to make up for whatever these guys didn't drink -

(Although, feel like shit from it)

Posted by: Jodi

I had a great time too and it was awsome meeting you Ivonne

MM, I felt like shit yesterday too. And yesterday morning I really slacked on the buffet style eating due to the alcohol too lol! I certainly drank enough.

However all the other days I almost felt like the ring leader to the buffet. Making trip after trip after trip. When I went out to dinner with TP and the DS guys I think I shocked a few of them

GG - I did weigh myself though and let me tell ya.........MP KICKS ASS! As of this morning I only gained 4 pounds! That will totally be gone by the end of the week

Posted by: GoalGetter

Quote:

Originally Posted by Jodi

I had a great time too and it was awsome meeting you Ivonne

Same here!

Quote:

MM, I felt like shit yesterday too. And yesterday morning I really slacked on the buffet style eating due to the alcohol too lol! I certainly drank enough.

You did? I didn't notice any slacking... The only people slacking on the buffet were the boys, as far as I noticed...

Quote:

However all the other days I almost felt like the ring leader to the buffet. Making trip after trip after trip. When I went out to dinner with TP and the DS guys I think I shocked a few of them

Ring leader, co-conspirator, instigator - whatever. hahahaha! we were all equally gluttonous! hahaha! It was so liberating and refreshing to just not care for once, and on top of that, to have two friends joining me in throwing caution to the wind, as they say!

Quote:

GG - I did weigh myself though and let me tell ya.........MP KICKS ASS! As of this morning I only gained 4 pounds! That will totally be gone by the end of the week

That's awesome, jodi!

To be honest, I don't think I put on too much. I don't feel as sluggish or as weighty as I thought I would feel after so many days of bad food. I refuse ot get on the scale though but I have a feeling that it wasn't so much either. 4 or 5 pounds at most. Everything still fits. Regardless, I may give MP a try. Was reading up on it on their site today. Let's see how this week goes first. I did the glucophase prior to the last two bad meals I had this weekend, in place of my usual R-ALA/ALCAR. Might get that too

I'm open to some experimentation with both...

Posted by: GoalGetter

Quote:

Originally Posted by The Monkey Man

I am an eyewitness to the eating of many pastries and goodies by this group -

I can only imagine what you must think of us! hahahahahaha!

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

I can only imagine what you must think of us! hahahahahaha!

"I would rather spend time with the people of this group...

Than with the finest people in the world"

Posted by: GoalGetter

Quote:

Originally Posted by The Monkey Man

"I would rather spend time with the people of this group...

Than with the finest people in the world"

Posted by: GoalGetter

ok i'm off to do some cardio... first cardio of the week - damage control!

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

ok i'm off to do some cardio... first cardio of the week - damage control!

- I don't get a WO today

Posted by: Jodi

Quote:

You did? I didn't notice any slacking... The only people slacking on the buffet were the boys, as far as I noticed...

Only yesterday morning

The other times I wasn't a slacker that's for sure. I didn't even have dessert yesterday though

The boys were quite reserved and we by far out ate them

You really impressed me with that pizza eating at Cheesecake Factory. As little as you are, you can certainly hold on your own.

I think I started looking like a whale and I'm fat enough (in my eyes) already. Thank goodness Vegas was only 4 days long.

Posted by: GoalGetter

Quote:

Originally Posted by Jodi

...I didn't even have dessert yesterday though

You DIDN'T?? Man that is how immersed in coconut macaroons I was that I didn't even notice!

Quote:

The boys were quite reserved and we by far out ate them

You really impressed me with that pizza eating at Cheesecake Factory. As little as you are, you can certainly hold on your own.

Ah, yes, the pesto chicken pizza. I can't believe I put that whole thing away, and then had half a slice of cheesecake. And at some point later that night, I ate something else. Can't even remember what the hell it was. It's all a blur now...

Quote:

I think I started looking like a whale and I'm fat enough (in my eyes) already. Thank goodness Vegas was only 4 days long.

I still say we should have gotten a photo of the two of us rubbing our bloated bellies. hahahahaha!

Posted by: Jodi

When we were at the gym walking around with our stomachs sticking out. Man, I'm so glad we didn't get that idea to take pics of that

Posted by: The Monkey Man

Quote:

Originally Posted by Jodi

When we were at the gym walking around with our stomachs sticking out. Man, I'm so glad we didn't get that idea to take pics of that

Posted by: Seanp156

Something tells me Monkey's not really from New Delhi

Posted by: CowPimp

Sounds like it was an awesome get together. One of these days I'll have to attend an IM gathering.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Sounds like it was an awesome get together. One of these days I'll have to attend an IM gathering.

It does indeed sound fun... You should all come to Columbus in the spring for the Arnold Classic

Posted by: Jodi

I was actually talking to TP and thinking about making the trip for the Arnold this spring. However, I think that is the same weekend my best friend is getting married and I will need to be in NH that weekend.

Posted by: Seanp156

Who's TP ?

Posted by: Jodi

Twin Peak

Posted by: GoalGetter

Posted some pics to my gallery

Posted by: aggies1ut

Aw, you and P look so cute in your pics.

Man, Kerry is sure looking good these days. I see that's she's working on gaining size

Posted by: GoalGetter

Quote:

Originally Posted by aggies1ut

Aw, you and P look so cute in your pics.

Man, Kerry is sure looking good these days. I see that's she's working on gaining size

Thank you!

And yes, kerry is lookin' DIESEL!

Posted by: BritChick

Quote:

Originally Posted by aggies1ut

I see that's she's working on gaining size

LMAO, is this a 'eating too much at the buffet' comment?!

Hey Ivonne,
Great to see you and P again in Vegas, had a blast!

How's the diet going?????????!!!!!

Posted by: The Monkey Man

Posted by: GoalGetter

Quote:

Originally Posted by BritChick

Great to see you and P again in Vegas, had a blast!

Yes it was a blast! Can't wait till next time (arnold '06?)

Quote:

How's the diet going?????????!!!!!

Diet is going well... keeping it at 1200-ish cals till saturday, very low/no-carb, and doing cardio every day this week. Not doing any weight lifting for the week, will start up again sunday afternoon with my olympic lifts. By then i should be back at the 106 weight with which i started before arriving in las vegas.

From there on in, will work on two things: improving my olympic lifts and putting on some more lean mass, since it's winter time and i can afford to "Bulk" up a bit without feeling too self-conscious, thanks to the sweater weather! :wink:

Posted by: The Monkey Man

You better fart around a little with those lifts...

Practice makes perfect, even with light weight -

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

You better fart around a little with those lifts...

Practice makes perfect, even with light weight -

unfortunaly practice also makes permenant. so, if you practice bad technique then you will be stuck with bad technique.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

unfortunaly practice also makes permenant. so, if you practice bad technique then you will be stuck with bad technique.

So what?,... You want her to train w/the team -

Posted by: GoalGetter

Quote:

Originally Posted by The Monkey Man

So what?,... You want her to train w/the team -

i WAS starting to train wiht the team but the coach has behaved in a really pushy manner regarding various things lately and it has left a bad taste in my mouth. So I am most likely NOT going to be training wiht the team anymore. I will learn my lifts from p and from videos online, and from whoever else can help me.

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

So what?,... You want her to train w/the team -

no no, not at all. I just meant that it helps to have an extra eye watching you do the lifts to check your form for you so that you aren't practicing bad habits. Doesn't ahve to neccessarily be done by the coach of the team. I really don't know how much I want to be on this team anymore since the coach has really been turning into sort of a scum bag.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

the coach has really been turning into sort of a scum bag.

Well then...

"FUCK HIM!!"

Posted by: aggies1ut

Quote:

Originally Posted by BritChick

LMAO, is this a 'eating too much at the buffet' comment?!

Hey Ivonne,
Great to see you and P again in Vegas, had a blast!

How's the diet going?????????!!!!!

LOL, naw. This is a "damn, Kerry is looking jacked/she's gonna smoke her competition" comment.

Posted by: GoalGetter

Just to reiterate... I am AMAZED at how easy it was to drop the water/weight I acquired in vegas. I'm pretty much back where i started thursday morning before leaving NYC

Sunday I start my dual-goal of putting on some more LBM and learning/improving my olympic lifts. I took this week off from working out, pretty much. Did some cardio on Monday and Tuesday, but for the most part just focused on a clean diet, restricting overall calories, keeping the carbs low and the protein and good fats higher.

Sunday, I start carb cycling again. I think I have a better idea of how to manage that this time. The first time i tried it, it was disastrous because I abused my high-carb days. No Rice Krispie treats, pizza and cookies free-for-all on High Carb day this time around.

Clean carbs and ONE treat meal (not even "cheat" meal, but "treat" because psychologically that works better for me).

Patrick will be helping me with my program, and I'll try to figure out what to do in a few months depending on how much I've improved my lifts. Jump into a meet? Ditch it? Keep working at it? We'll see...

On a side note- I'm tempted to hop on a plane the weekend of the 13th and just go do the Obstacle course in tampa, without preparing for it.. just do it and whatever happens happens.

I mean, i didn't too too badly at the camp for someone who'd never done it before... Maybe if i just throw myself into that situation, where I either "sink or swim", I'll just psych myself up and "swim", ya know?

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

Just to reiterate... I am AMAZED at how easy it was to drop the water/weight I acquired in vegas. I'm pretty much back where i started thursday morning before leaving NYC

U might do well, not being pressured to perform... -

I want to go too... and watch the mens comp -

Posted by: GoalGetter

Patrick helped me set up a 3-week undulating periodization program incorporating my three goals: improve my olympic lifting technique, increase lean mass, and improve muscular endurance/lactic threshold (for o-course in july).

Basically it is a three-week long program, four times a week, varying rep-ranges and loading, but keeping the exercises the same for each of the our days per week, with two days of HIIT cardio sessions.

I'm attaching a PDF of the plan...

Today's workout went a little something like this:

after warming up...

Hang Cleans
65/5 x 5 RI 90

note: patrick, who was watching me from afar while training a client, said my form looked REALLY good today. I FELT it, too. It felt much smoother today, more "natural" than other times. Finally...

Back Squat
95/10 x 2
105/10
115/10
RI 60

note: got dizzy on the last set.

Romanian Deadlifts
75/15
85/15 x 2
RI 30

note: I could probably have done these with more weight, but my grip, as always was starting to fail me on my left hand...

Crunches on Stability ball
1 set of 25

Crunches on Floor with 15lb Medicine Ball
2 sets of 25

Crunches on Floor
One leg at 90 deg, and one leg straight out but a few inches off the floor
1 set of 20 with each leg up

----------
Nutrition Info
Carb Cycling Day: Moderate
Carbs: 70-100g
Proteins: 170g
Fats: 55-60g

I am increasing my cals little by little - i just spent a whole week going low-no carbs, at 1200 to sortof "purge" my body of all the crapola from vegas... ate nothing but lean meats, unsat fats and lots of greens through saturday.

Sunday, among other healthier fare, I had 3 1/2 slices of pizza, some hot chocolate and some candied nuts from a street vendor. That was my high carb day. I decided to try doing my high carb day the day BEFORE my toughest workout, and see how that turns out.

Posted by: P-funk

yea, the cleans were awesome today. Much crisper form and turning the elbows fast and jumping down into the bottom position quickly.

Posted by: P-funk

Quote:

Romanian Deadlifts
75/15
85/15 x 2
RI 30

note: I could probably have done these with more weight, but my grip, as always was starting to fail me on my left hand...

i wasn't there but that looks lite to me too. Do the sets and if you still have it left in your hammies go until the grip fails. set the bar down, re-grip it and finish the set. if you don't force your grip to adapt....it wont.

Posted by: Jodi

Quote:

Originally Posted by P-funk

yea, the cleans were awesome today. Much crisper form and turning the elbows fast and jumping down into the bottom position quickly.

I can't figure out how to do that?

Posted by: GoalGetter

Quote:

Originally Posted by Jodi

I can't figure out how to do that?

Honestly, I couldn't either. I couldn't FORCE myself to jump down, or anythign like that or it would come out all worng.

NOW, it is just slowly starting to happen all on it's own. It's like the body is learning to do what the mind has seen and understands... finally my mind and my body are getting on the same page.

Remember when i kept saying I KNOW what i have to do but my body isn't cooperating??

Partly it's confidence, and I am definitely feeling more confident as I realize that I'm not going to smash my face with the bar, and as I realize that if i can't throw the bar up and catch it i can just let it fall and the world will keep on turning.

Partly it is just letting the body learn the movement. THAT part is just NOW starting to happen. Give it time and keep practicing. Like everyone who is doing this has said, you just have to keep doing the lifts over and over again.

I, for one, am determined to get this right if it takes what's left of the year for me to do it.

Posted by: The Monkey Man

YAY!

Posted by: GoalGetter

Bench Press
45/15
50/15
55/15 (12, then rest-pause, then 3)
RI 30

Seated Cable Row
#9/10
#11/10
#12/10 x 2
RI 60

Wide Grip Pulldown
#6/5 x 5
RI 90

Dumbbell Biceps Curl
10lb/15 x 3
RI 30

Dumbbell Pullover
20lb/15 x 3
RI 30

Abs on Precor "Lever" thingy...
3 sets of 30, changing hand grip every 10 reps from easy to medium to difficult

----------
Nutrition Info
Carb Cycling Day: Moderate
Carbs: 70-100g
Proteins: 170g
Fats: 55-60g

Posted by: Jodi

Quote:

Originally Posted by GoalGetter

I hope I can figure it out

I did a little better tonight but I know my form is still of a bit. Maybe I don't have enough weight

I don't know because I shrug and pull the bar up but I'm don't think I'm "underneath" it.

I will keep practicing if it freaking kills me. I love the challenge.

Posted by: GoalGetter

Quote:

Originally Posted by Jodi

I hope I can figure it out

I did a little better tonight but I know my form is still of a bit. Maybe I don't have enough weight

I don't know because I shrug and pull the bar up but I'm don't think I'm "underneath" it.

I don't know if it's a weight thing... if it's too light, I shrug it and "throw" it too high, and then i screw it up. if it starts to get to heavy, i start havign a problem throwing it high enough to get underneath it.

I've found that about 65 or 70lb is just about right so far... and that's for hang cleans. From the floor I'm betting i could do 75 or 80 once i get more confident.

Quote:

I will keep practicing if it freaking kills me. I love the challenge.

HELL YEAH. Tell me about it. I have a huge bruise on my ant. delts!

Posted by: GoalGetter

HIIT on rower, using heart rate monitor

10 sprints, raising HR to 85% (about 1 minute per sprint, decreasing as I did more, so the last sprint took about 40 seconds to reach 85%).

Resting until HR went down to 48-50% (started at about 35 seconds, and got increasingly longer up to 50-55 seconds for the last few)

This is the first time i do the sprints on the rower, monitoring my heart rate. I found a few surprising things... most of the times i do the rower for long, slow cardio, at an intensity which I "felt" was moderate-to-high (which i thoguht was my fat-burning HR zone), I was actually much higher than that... so I wasn't doing it effectively. I mean, i was exercising and burning calories but i wasn't using fat for fuel at that intensity, so the good news is tha ti don't have to kick my ass THAT hard on the rower to get my heart rate to the 55-65% range.

Another thing I found is that when i have done sprints in the past, I limited myself to 30:30 and thought that i was doign THAT effectively, however, 30 seconds was not long enough to get my heart rate up to the 85%. Added to that, I would stop after 30 seconds, because that was the set time, however, I now know i could sprint much longer than 30 seconds at a time - a whole minute is more like it (maybe a few seconds more, even!).

Lastly, 30 seconds of rest between sprints is not long enough usually for my heart rate to come back down to 50% before starting the next set.

Having learned all this about myself today, I think my HIIT workouts will be MUCH more effective from now on.

Posted by: PreMier

Thats awesome.. what monitor do you use?

I row for 60sec, but my RI's are like 2-5 minutes

I am way out of shape though.

Posted by: GoalGetter

Quote:

Originally Posted by PreMier

Thats awesome.. what monitor do you use?

I use a pretty basic one. Polar F11.

Posted by: GoalGetter

Hang Cleans with Front Squat Combo
* 2 & 4 = 2 hang cleans & 4 front squats
65/2 & 4
70/2 & 4 x 2
RI 90

Deadlift
135/5 x 2
145/5 x 2
155/5
RI 90

1-Leg Leg Press
45/15 x 2
55/15
RI 30

Decline Bench Reverse Crunches
bw/25 x 2

Reverse Hypers Prone on Bench
bw/15 x 2

Posted by: GoalGetter

Standing DB Overhead Press
20/5 x 2
25/5 x 3
RI 90

notes: was not sure I'd get that very last rep but i barely eeked it out!!!! I even squeaked! hahahaha!

Pullups
Military grip 1, Reverse Grip 2
Military grip 1, Reverse Grip 2
Military grip 1, REverse Grip 2
RI 60

DB Bench Press, Neutral Grip
20/10
25/10 x 3
RI 60

notes: JUST LIKE with OH press... the last rep on the last set was almost a total miss. I worked my ass off for that one.

Bent Over DB Row
15/15 x 3
RI 30

Reverse Pec Dec
35/10 x 3
RI 30

notes: I used the "pulling" handle normally used for the regular, front-facing pec dec, so as not to push out with my front delts or triceps and really use the rear delts and back muscles on this... it just made more sense after trying both handles today for the first time... Anyone else do it like this? I always just put my hands on the horizontal handle and "push" out... biomechanically, if I'm going to do this for my rear delts, it just seems to make more sense to "pull" out with those muscles instead... I've never really discussed this exercise with anyone. just learned to do it that way from the beginning and that's that. No one's ever

Abs - i had one of the trainers who loves to do core work and bodywork take me through a grueling 10-12 minute ab and core workout after i was done with weights today. we used the foam roller, stability balls, and did these really tough exercises i'd never even seen before. hard to describe. will try to find something on line to link to if possible...

Posted by: P-funk

Quote:

Reverse Pec Dec
35/10 x 3
RI 30

notes: I used the "pulling" handle normally used for the regular, front-facing pec dec, so as not to push out with my front delts or triceps and really use the rear delts and back muscles on this... it just made more sense after trying both handles today for the first time... Anyone else do it like this? I always just put my hands on the horizontal handle and "push" out... biomechanically, if I'm going to do this for my rear delts, it just seems to make more sense to "pull" out with those muscles instead... I've never really discussed this exercise with anyone. just learned to do it that way from the beginning and that's that. No one's ever

nothing wrong with using the neutral grip. Remeber, the rear delts abduct the scapula. If you are in a neutral grip you are using them effectivly. When you go with the pronated (palms down) grip you are internally rotating wich will cause the rear delts to stretch a bit. Then you are moving them through that stretched position. Either way is fine. They are just different.

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

Polar F11.

You are all fancy pantses -

Posted by: GoalGetter

Quote:

Originally Posted by The Monkey Man

You are all fancy pantses -

whatchu talkin' bout, willis?!
dude that is one of the most simple heart rate monitors polar has!

Posted by: The Monkey Man

I'm JK...

(Jealous)

Posted by: Jodi

I have one too - love it! Mine tracks everything and more than I need lol

Posted by: The Monkey Man

Yeah, well we already know you're little miss fancy pants -

Posted by: Jodi

Posted by: boilermaker

Hi GG. I'm thinking of getting one of those too. The F11 doesn't have a chest strap, right? Was it pretty easy to learn to use?

BTW, I've browsed through some of your journals. Congratulations on the successes you've had. You sure are open to trying new things.

Posted by: GoalGetter

Quote:

Originally Posted by boilermaker

Hi GG. I'm thinking of getting one of those too. The F11 doesn't have a chest strap, right? Was it pretty easy to learn to use?

BTW, I've browsed through some of your journals. Congratulations on the successes you've had. You sure are open to trying new things.

Actually yeah. it does have a chest strap. and it was painfully easy to learn to use.

Thank you! Yeah i like to learn and try new things - but i am thinking I should change my name from "GoalGetter" to "GoalSetter" hahaha cause i set a bunch of goals, but if I don't like somethign half way (like the figure competition) or as in the case of the o-course training, kept getting injured, i don't really reach all the goals i set!

But it is a lot of fun to try!

Posted by: boilermaker

Quote:

Originally Posted by GoalGetter

But it is a lot of fun to try!

Oh, I must have misread that about the chest strap on their website. I'm having a birthday in December so I've been dropping hints to my wife about this for a b-day/x-mas gift. I'm pretty sure I'll get it because she knows I have an OCD personality and will buy it anyway

.

Hey, why keep doing something you don't like. I admire that you are willing to get into something and give it an honest effort before you switch. That's alot better reason than some I read that just can't stay motivated, or just fade out of the picture because they obviously gave up. Anyhow, good luck with things.

Posted by: PreMier

Hey Ivonne.. its getting hot in here. Will you turn on the AC?

Posted by: CowPimp

Looking good young lady. Is the form on the olympic lifts becoming more comfortable and fluid?

Posted by: P-funk

Quote:

Originally Posted by CowPimp

Looking good young lady. Is the form on the olympic lifts becoming more comfortable and fluid?

her cleans are looking really fluid. she needs to learn how to jerk and how to snatch now. the snatches will be the toughest because she doesn't ahve access to a womens bar which is smaller in diameter then the mens (so that the ladies can get their little hands around it). Without that bar snatching it fucking tough for the little hand people.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Ahsee. Maybe she can try and train with the thicker bar in the meantime, and when she goes to use the smaller bar it will be a cakewalk? Hehe. Just a random thought. I have no idea if there is any efficacy behind the idea.

Posted by: P-funk

Quote:

Originally Posted by CowPimp

well also, a mens bar is 20kgs. A womens is 15kg (10lbs lighter). For a woman to snatch heavy they have to have some serious shoulder strength. Practicing with a 15kg bar is crucial because it gets them warmed up to move up to the 20kg bar.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Perhaps she could snatch some really light dumbbells to warmup? I dunno. I just like to think of ways to do things even if it's not optimal. Heh.

Posted by: P-funk

Quote:

Originally Posted by CowPimp

Perhaps she could snatch some really light dumbbells to warmup? I dunno. I just like to think of ways to do things even if it's not optimal. Heh.

I know what you mean. I was actually going to teach her to DB snatch first in three weeks when we re-evaluate her program and see where she is at.

But, the hardest thing is that.....if she was just lifting to do the cleans for sports performance (ie part of her training for the obstacle course) then it is no big deal. If she is going to compete in O-lifting though it is huge. Practice on the mens bar and when you get to the meet and grasp the womens bar suddenly you don't know where the fuck you are. Speceficity. I sometimes grab the womens bar to warm up. I can't pull shit with it for the very reason that I am not used to holding it.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Yeah, I understand. Your first experience with a movement makes a big impact on motor learning. I wish it wasn't so, as you are most likely to get it all wrong in the beginning.

Posted by: GoalGetter

As i type these words, in my oven i have the beginnings of THIS , baking up...

I am using a pumpkin spice cake mix with streussel filling, and The Great Pumpkin Pan, both from williams-sonoma.

.

There is nothing healthy about it. Just so you know, i used 1 cup of sugar, 3.5 sticks of unsalted butter, 1 cup of whole milk, and the cake mix from WS, which although "all natural" is still "all fattening."

It's not for us thoguh. I made two mini muffins with the streussel as a topping for me annd patrick but the cake is to take to work for halloween tomorrow.

Posted by: P-funk

it is real fucking good!

Posted by: Jodi

I want some too.

Posted by: PreMier

Quote:

Originally Posted by PreMier

Hey Ivonne.. its getting hot in here. Will you turn on the AC?

Posted by: GoalGetter

Quote:

Originally Posted by PreMier

what what!!!

Posted by: GoalGetter

Quote:

Originally Posted by P-funk

it is real fucking good!

yeah and real fucking broken

Posted by: PreMier

Quote:

Originally Posted by GoalGetter

yeah and real fucking broken

Like the AC?

Posted by: P-funk

Quote:

Originally Posted by PreMier

Like the AC?

Posted by: The Monkey Man

That's nice!! -

Posted by: GoalGetter

Hang Clean
65/2 x 3
70/2 x 6
75/2
RI 45

Squat
115/5
135/5 x 3
155/5 <---barely
RI 90

notes: If I'd squatted before doing anything else, I might not have had such a hard time with a measly 155lb.

Romanian Deadlifts
95/10
105/10
110/10
115/10
RI 60

Posted by: P-funk

the cleans were awesome!

Posted by: GoalGetter

Bench Press
50/10
55/10 x 2
65/10
RI 60

Cable Row (on real cable row, not rigged like last week)
#6+extra plate/5 x 5
RI 90

WG Pulldown
#4+extra plate/15 x 3
RI 30

notes: for some reason this was SOO TOUGH! Jeez! My back is not that strong, that's for sure.

DB Curls, standing
12lb/10 x 4
RI 30

DB Pullovers
25/10
30/10 x 3
RI 30

Sprints on Rowing machine, 10 sprints, using heart rate monitor: sprint up to 82-85% HR Max, and then rest back down to 65% instead of 50% this time.

Embarassing confession #562:
I don't like this bulking diet. Two weeks into it, and I feel like I'm outta control on the high carb days once again. Jesus. It is either all or nothing with me and dieting. It is out of control on the day of the high carbs, and then it spills over into the next day or two... it's terrible and i feel like a fat animal. I seriously have to suck it up and stop being all "woe is me" about feeling fat if i'm going to keep stuffing my mouth with all the wrong foods on those days instead of just more of the clean foods (like, um, i said i would be doing but haven't really done).

Anyway... um... ok. i'm done whining. blah.

Posted by: P-funk

Quote:

WG Pulldown
#4+extra plate/15 x 3
RI 30

notes: for some reason this was SOO TOUGH! Jeez! My back is not that strong, that's for sure.

your back is strong but just not in the horizontal pulling movements.

Posted by: GoalGetter

Quote:

Originally Posted by P-funk

your back is strong but just not in the horizontal pulling movements.

I'm sure you mean "vertical" pulling, mr. smarty pants.

Posted by: The Monkey Man

Posted by: P-funk

Quote:

Originally Posted by GoalGetter

I'm sure you mean "vertical" pulling, mr. smarty pants.

oops.

Posted by: GoalGetter

(Thursday, Nov 3)

Cleans
65/2 x 5
75/2 x 1
RI 90

Front Squats
85/5 x 3
95/5 x 2
RI 90

Deadlift
75/15 x 2
85/15 x 1
RI 30

1-Leg Leg Press
55/10
65/10 x 3
RI 45

Plus Abs - a friend/co-worker wanted to practice teaching his new abs class (he debuts today, saturday) so i took his 1/2 hour class as a guinea pig. It was not bad.

Posted by: P-funk

i think you shoul have been doing more like 115lbs for you deadlift.

do ever check your percentages before you lift?

Posted by: GoalGetter

(Friday, November 4)

Standing DB Press
12/15 x 3
RI 30

Pullups
WG 1, RG 3 - three sets like this
RI 90

DB Bench
30/5 x 3
35/5 x 2
RI 90

BO DB Row
20/10 x 2
25/10 x 2
RI 60

Rev. Pec Dec.
25/15 x 3
RI 30

Sprints on Rowing machine, 10 sprints, using heart rate monitor: sprint up to 82-85% HR Max, and then rest back down to 65% instead of 50% like last time.

Posted by: GoalGetter

Quote:

Originally Posted by P-funk

i think you shoul have been doing more like 115lbs for you deadlift.

do ever check your percentages before you lift?

No, 115lb for 15 reps for 3 sets would have been brutal for me. I would not have made it past the first set that day. I was still sore as hell from the last lower body workout. As it was, I was really having a hard time with the last set at 85 for that many reps. Clearly endurance isn't my forté.

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

Clearly endurance isn't my forté.

(join the club) -

Posted by: CowPimp

Quote:

Originally Posted by GoalGetter

I feel you on that one. It's weird, I can naturally sustain a decent level of cardiovascular endurance with very little maintenance work. However, my strength endurance sucks the big one. Oh well, you have to be happy with what you're given!

Posted by: GoalGetter

Cleans (full, not hang)
65/2 x 3
70/2 x 3
75/1, 0*
75/2
RI 60

notes: *I fell on my ass. This is the first time this happens to me. I know it's normal, in olympic lifting... sometimes it happens. But i was so happy to know that so far in my limited exposure to this sport, I hadn't fallen. So much for THAT! Bruised my shin, fell on my ass, couldn't get up because i was laughing so hard.

But did you see? i got right back up and cleaned 75lb for two more reps.

They weren't the prettiest cleans, but they were much better than what i started with a few weeks ago. These

Back Squat
95/15 x 3
RI 30

notes: This was crazy. It felt like pure insanity. I hadn't really repped out squats like that in a long time. I thought I was going to vomit all over myself, and it was just 95lb. Just when I'd finally catch my breath and get some of my vision back, Patrick was yelling, "OK! 30 seconds are up! Let's go! Bang 'em out! go go go!"

Romanian Deadlifts
95/5
115/5 x 3
135/5
RI 90

note: loved this.

Abs
Crunches on physioball - 30 x 3
Twisting Crunches on Physioball - 20 x 2
Crunches on Foam Roller - 20 x 1

I totally enjoyed this entire workout. Was sad that it was over so unceremoniusly.

Posted by: GoalGetter

As i was just telling someone on chat... bad things just happened involveing peanutbutter, a spoon and me being alone in the apartment. See why I can NOT be left alone with peanut butter? It was bound to happen. I was so good the past week. and now this! I was weak! i cracked! It was so easy to just keep going! One for my shake and one for me. PATRICK!!! COME HOME! THIS CALLS FOR AN INTERVENTION!!!!!! hhahahahaha!

OK so it wasn't THAT bad. it was a tablespoon more than I should have had.

But still, I feel like a cow after that. I had a meal plan for the day, and now i broke it.

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

I fell on my ass. This is the first time this happens to me. I know it's normal, in olympic lifting... sometimes it happens. But i was so happy to know that so far in my limited exposure to this sport, I hadn't fallen. So much for THAT! Bruised my shin, fell on my ass

Ahhh Big deal...

I dropped a snatch last week, fell on my ass, slammed the bar down unevenly
all in front of twelve giggling 14 year old girls, who's soccer team was coaching
agility drills in the Lions Den...

I just sat there on my ass for a minute, then got back up and started to snatch again...

Posted by: Jodi

Quote:

Originally Posted by GoalGetter

As i was just telling someone on chat... bad things just happened involveing peanutbutter, a spoon and me being alone in the apartment. See why I can NOT be left alone with peanut butter? It was bound to happen. I was so good the past week. and now this! I was weak! i cracked! It was so easy to just keep going! One for my shake and one for me. PATRICK!!! COME HOME! THIS CALLS FOR AN INTERVENTION!!!!!! hhahahahaha!

OK so it wasn't THAT bad. it was a tablespoon more than I should have had.

But still, I feel like a cow after that. I had a meal plan for the day, and now i broke it.

Tsk Tsk Tsk!!!

Yeah, like I'm one to talk lol.

Posted by: GoalGetter

Quote:

Originally Posted by Jodi

Tsk Tsk Tsk!!!

Yeah, like I'm one to talk lol.

i should post every time i do something like this and have everyone shame me publicly. i need tought love.

Posted by: GoalGetter

Bench Press
75/5 x 4
80/5 <--- barely got the last rep - had a spotter, but eeked it out alone.
RI 90

Seated Cable Row
#3+/15 x 3
RI 30

WG Pulldown
#5/10 x 4 <--- jesus, it got ugly at the end. I felt like such a wimp.
RI 60

DB Bicep Curls
17.5/5 x 4
20/4.5 x 1 <---couldn't get the last rep
RI 90

DB Pullover
25/20 x 1

Abdominal work on the physioball...

I'm going to do my sprints tomorrow. my legs are too sore from yesterday's workout.

Posted by: Burner02

Hey hottie! Long time, no talk!
Guess who has been consisstantly going to the gym again...

(only a year later....but better than never!)

(I still read that PM u sent me way back 'yelling at me to get off my butt!')

Did I tell u the time I fell off the lat pulldown bench? It was evidently a good foot or so shorter than the one I was used to from my previos gym. I had just finished my set..and pushed back to rest...then there was no more bench...pretty much landed on my head. Thankfully, it was later in the evening and not too busy! (I kinda just laughed it off and kept on going)

hhmm....peanut butter......

Posted by: P-funk

Quote:

Originally Posted by GoalGetter

i should post every time i do something like this and have everyone shame me publicly. i need tought love.

finally....I busted you!!

Posted by: GoalGetter

Quote:

Originally Posted by P-funk

finally....I busted you!!

OH MAN i can't believe that I MISSED THAT ONE!!!!! ARRRRRGGGHHHHH!!!!

Posted by: The Monkey Man

Posted by: GoalGetter

Feeling like absolute crap today. came home after my last morning client and slept. still home. didn't work out. I think I'm coming down with something. Will attempt to work out tomorrow...

Posted by: GoalGetter

Today's workout could NOT have happened yesterday. I felt like complete CRAP. Went home, putzed around half the day in my pj's and fell asleep shortly after 9 pm. Woke up today at the crack of 8 AM, feeling much better... and then---

well, i won't go into detail about the whole morning rituals, but the short story is that I GOT MY PERIOD. After over a year of no period. I got it today... My last period was August 2004. This is huge. Ididn't take any drugs, or hormones. Didn't do anything. I just waited. And i'm glad i did. Here it is.

So anyway, here is my workout:

Clean with front squat combo
65lb/ 3 cleans & 5 front squats x 3
85lb/2 cleans (PR!) & 5 front squats
85lb/1 clean & 5 front squats

notes: THAT 85lb was a personal record!

Deadlift
105/10 x 2
110/10 x 1
120/10 x 1

1-leg leg press
65/5
75/5
85/5
95/5
105/5

Abs
stretch
food

Posted by: Jodi

Quote:

Clean with front squat combo
65lb/ 3 cleans & 5 front squats x 3
85lb/2 cleans (PR!) & 5 front s

NICE!!!

Posted by: P-funk

yep, 40kgs was a nice clean! Anytime you take a PR lift and execute it not once but 3x's is called PROGRESS!! it was awesome. I smell 50kg coming on real soon.

Posted by: GoalGetter

Quote:

Originally Posted by Jodi

NICE!!!

Thank you! I was pretty stoked! I focus too much on the fact that the clean wasn't "pretty" but at least i got the weight off the floor with decent form! I've front squatted 85lb before, so that wasn't a big deal, but cleaning it was!

Posted by: Jodi

I tend to lose the form after 75lbs

I get the shrug and up it goes nicely with 75 but with any more than that I'm using my arms.

Posted by: GoalGetter

Quote:

Originally Posted by P-funk

yep, 40kgs was a nice clean! Anytime you take a PR lift and execute it not once but 3x's is called PROGRESS!! it was awesome. I smell 50kg coming on real soon.

ok so what is that in pounds? let's see... i take the 50 and double it... multiply by the square root of 49, move the decimal point, find the cosine of that, and add 2. What is it, 110lb? That's a lot. I can do it.

Posted by: P-funk

Quote:

ok so what is that in pounds? let's see... i take the 50 and double it... multiply by the square root of 49, move the decimal point, find the cosine of that, and add 2.

smartass

Posted by: P-funk

Quote:

That's a lot. I can do it.

I know

Posted by: GoalGetter

I wanted to fit my cardio in after the weight training, but i was working and fit in my workout between clients... probably tomorrow will end up doing some sprints... maybe jump rope.

Here's the workout today:

Standing DB Overhead Press
15/10
17.5/10 x 3
RI 60

Pullups
1 WG + 4 RG
1 WG + 4 RG
1 WG + 2 RG <--- couldn't couldnt' couldn't get myself back up for a 3rd one on this set.
RI varied, as long as it took to feel "ready" again

DB Bench, Neutral Grip
17.5/15 x 3
RI 30

notes: I was laughing at myself for picking up the 17.5lb weights, but after the middle of the 2nd set, I wasn't laughing too much anymore. It really kills. My arms and chest looked AWESOME immediately afterwards, though! holy crap!

Bent Over DB Row
25/5
30/5 x 4
RI 90 (really a little bit less)

notes: 30 was doable, but 35 was not. I wish there'd been something in between to try.

Reverse Pec Dec
30/20 x 2
RI 20

Abs on foam roller
150 reps total / various crunches: straight, oblique, leg up, etc.

Posted by: GoalGetter

HOLY CRAP, what a GREAT workout this morning...

This was coming off of two no-carb days (doing a mini cut this week because i was feeling way too fluffy and was getting really emotional about it). Regardless, as I've been reading in my CSCS study materials, it is reported that carbohydrates (or lack thereof) have no impact on strength... this is up for discussion, I guess. I'll go back to the materials and post what I read, if anyone is interested...

ANYWAY, the workout, whcih is a repeat of this programs Week1 Day1:

Hang Cleans
65/5
70/5 x 3
75/4 + 1*
RI 90

NOTE: that last set, what happened was, I missed my fifth attempt, HOWEVER, it was because i didn't gripthee bar correctly,s o I reset it and did it again, and it was good. Compare to week1 day1, on which I performed the last set with 65 as my max.

Squat
95/10
115/10
125/10
135/10
RI 60

NOTE: and I could have probably done 145/10 if I'd gone for a fifth set. Compare to week1 day1, on which I performed the last set with 115.

SLDL
95/15
105/15
115/15
RI 30

NOTE: first two sets were overhand grip, last set was staggered. Compare to week1 day1, on which I performed the last set with 85.

OVERALL - definite strength gains in four weeks!

Finished up with...

ABS

50 crunches on physioball
25 twist crunches with one leg out, RIGHT
25 twist crunches with one leg out, LEFT
50 crunches on foam roller

STRETCHING

SMR
yoga - downward dog, upward dog, warrior
general stretching

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

(doing a mini cut this week because i was feeling way too fluffy and was getting really emotional about it)

- Chicks..

Nice WO -

Posted by: P-funk

Quote:

OVERALL - definite strength gains in four weeks!

that is called progress! The power of programing.

Quote:

egardless, as I've been reading in my CSCS study materials, it is reported that carbohydrates (or lack thereof) have no impact on strength

it has no impact on single rep max effort (phosphagen system) work. On things that are fast glycoloitic (like say, strongman training) you would need carbs to fuel the fire. But for single rep stuff it doesn't have as much to do since the repetition is so quick. Hence the reason I can not eat carbs 3 days before a meet and still show up on very low carbs and lift the same amount of weight.

Posted by: GoalGetter

Quote:

Originally Posted by P-funk

that is called progress! The power of programing.

i am loving this. I'm not thrilled about bringing down the frequency for the next round, just because you know i like to throw things around at the gym as often as possible. But i know what's good for me, so

let's do it!

Quote:

Yeah, i know what i meant (what you said). I'm just lazy and posted the short version, meaning it had nothing to do with my cleans, the fact that i had no carbs for two days. My max lift which was the clean was

not that my movement was that quick! hahaha!

Posted by: P-funk

Quote:

only has to last for about 4 weeks and then an unloading week adn back to 4 days again.

Posted by: GoalGetter

Again, this is a repeat of four weeks ago's workout, with regards to exercises, rep ranges, rest intervals, etc.

Bench Press
50/15
55/15
60/11
RI 30

Notes: compare to last time, where i completed my last set at 55/15

Seated Cable Row
#12+/10 x 4
RI 60

Notes: compare to last time, where i worked my way up to #12 for the last set. the "+" sign means the plate # on the stack plus the little add-on weight you tack on to the top of the stack.

Wide Grip Pulldowns
#6/5 x 2
#6+/5 x 3
RI 90

Notes: Compare to last time, where I worked my way up to #6 for the last set.

Dumbbell Bicep Curls
12/15 x 3
RI 30

Notes: Compare to last time, where I did 10/15 x 3

Dumbbell Pullovers
25/15 x 2
30/15
RI 30

Notes: Compare to last time, where I did all three sets at 20lb.

ABS

Worked with one of the other trainers again, my abs buddy. 'Twas a good abs workout indeed.

Posted by: P-funk

still really great improvents.

Even though you didn't get 15 at 60lbs on the bench you still got your best ever with that weight! So that is a plus. Your bench strength has always been pretty weak. Mine too.

Posted by: camarosuper6

I miss my friend GOALGETTER.

you rawk....

Posted by: naturaltan

Posted by: GoalGetter

Quote:

Originally Posted by camarosuper6

I miss my friend GOALGETTER.

you rawk....

Amigo! Where've you been?? I saw you on yahoo very early this mornign but i was running out the door! check your PMs in a few minutes, i'm sendin' ya a message!

Posted by: GoalGetter

Quote:

Originally Posted by naturaltan

Hello there NT! Where the hell have YOU been!? How are things? The wife, the offspring?

Posted by: The Monkey Man

Posted by: GoalGetter

(compare this workout to Week1 Day3)

Cleans from floor w/ Front Squat
(2 cleans 4 front squats)

65/2 + 4 x 1
70/2 + 4 x 1
75/2 + 4 x 1 < power cleaned the first rep
85/0 + 4
85/1 + 4 < tried again, got it.
RI 90

notes: week 1 i maxed at 75, two weeks later hit 85, repeated that today. I MAY have been able to do 90, but i was worried i wouldn't be as strong for my deadlift which was the next exercise in the workout, so I left it at 85. Did an extra set (week 1 was 3 sets)

Deadlift
155/5 x 2
160/5
170/5
RI 90

notes: week 1 i maxed 155 on the last set of 5, that's a 15lb increase, even after heavier cleans and front squats. WOO HOO!

1-Leg Leg Press
55/15 x 2
65/15
RI 30

notes: nothing special. this was challengine but doable. i think i could have done 75, even. week 1 i finished at 55lb.

Posted by: GoalGetter

Quote:

Originally Posted by The Monkey Man

Hello to you too! Man everyone and their grandmother is dropping by here today!

Posted by: Jodi

Good Morning GG

Posted by: Jodi

No - NO Good morning for you bitch!

How bout that instead?

Posted by: naturaltan

Quote:

Originally Posted by GoalGetter

Hello there NT! Where the hell have YOU been!? How are things? The wife, the offspring?

Just working thru a company strike ... you know, being called names by striking union workers while trying to keep the company afloat.

I am chomping at the bit to get back to the gym. Haven't been going regularly since about mid Sept.

Everyone is great. Daughter has become a young lady and I see our little girl growing up over the last year. It's a happy and sad time.

Wife ... she's doing great. She and my daughter were t-boned in a car accident a month and a bit ago, but all is well.

And you ... what's been happening?

Posted by: GoalGetter

Quote:

Originally Posted by Jodi

Good Morning GG

GOOD MORNING JODI!!!!!!!!!!!

Posted by: GoalGetter

Quote:

Originally Posted by Jodi

No - NO Good morning for you bitch!

How bout that instead?

Don't make me kick your ass. It is too early for cat fights!

Posted by: PreMier

Quote:

Originally Posted by GoalGetter

Hello there NT! Where the hell have YOU been!? How are things? The wife, the offspring?

If you would come by MY journal and say hi, you would know this

Posted by: Burner02

or mine....she doesn't speak to me any more....oh...woe is me! oh! the pain! The misery! The abandonment!

Posted by: GoalGetter

shut up you drama queens... i haven't really been visiting too many journals. Been working and studying for the CSCS. When i come online, I usually just reply to the last one or two posts on my journal... always meaning to get back and reply to everything, and visit other journals, but alas, you've seen how I slack in that department. :P

HI BURNER, HI JAKE.

Posted by: GoalGetter

no workout yesterday. My lower back was/is KILLING ME since the 170lb deadlift the other day. During my workout time yesterday, i went and got a massage instead. That didn't help much, but it was a nice relaxing hour, regardless...

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

no workout yesterday. My lower back was/is KILLING ME since the 170lb deadlift the other day. During my workout time yesterday, i went and got a massage instead. That didn't help much, but it was a nice relaxing hour, regardless...

haha! Someone else on the sore and beat list -

(sorry)

Posted by: GoalGetter

Quote:

Originally Posted by The Monkey Man

haha! Someone else on the sore and beat list -

(sorry)

beat to shit, really. i thought about working out today, in about 2 hours after my client... but no way. i'm still feeling achy all over.

Posted by: CowPimp

Quote:

Originally Posted by GoalGetter

beat to shit, really. i thought about working out today, in about 2 hours after my client... but no way. i'm still feeling achy all over.

Go do an active recovery workout if you're too sore. I guess I'm not one to talk, I always just lift through soreness even if it's really bad, but active recovery does seem to help.

Anyway, good to see those oly lifts coming up. I really want to see a hottie doing some C&Js. That kicks ass.

Posted by: Burner02

Quote:

Originally Posted by GoalGetter

shut up you drama queens... i haven't really been visiting too many journals. Been working and studying for the CSCS. When i come online, I usually just reply to the last one or two posts on my journal... always meaning to get back and reply to everything, and visit other journals, but alas, you've seen how I slack in that department. :P

HI BURNER, HI JAKE.

That would be attention whore, thank you...

I'd like to have seen u nail that 170!

Did u yank too hard or turn or something or just sore in general?

if it makes u feel any better...my leg workout I am about to endure this afternoon...will be the 1st one in over a month....I am gonna be a hurtin' unit for the next few days myself.

Posted by: GoalGetter

I doubt they'll publish it, but i hope it makes it to the right person, at least:

Quote:

I work as a personal trainer at a large fitness club in New York City's Upper East Side. In my line of work I've encountered quite a few women who always think they're too fat, or in bad shape, or who are afraid of having a little muscle tone because an athletic woman is "unattractive" or "unappealing". A lot of the women I see coming and going very obviously have eating disorders or at the very least display disordered eating symptoms. Every month we receive numerous copies of your magazine to place in the cardio area for our members to read while they exercise (something which I think is ridiculous, if you're there to exercise, but i digress). I always see these women who weigh 50 pounds soaking wet doing over an hour of cardio while flipping through the pages of your magazine, and until TODAY, I never really thought much of it other than, what a shame. TODAY, I happened to pick up your magazine, and flip through it myself as I waited for a client.

When I got to your article, DANGEROUS CURVES AHEAD, on page 109, I was quite perplexed, because in the three pages that followed there were NO CURVES TO BE SEEN anywhere on that emaciated "fitness" model. I mean, for a "fitness" magazine, I would think you folks would have a little better use of your judgement than to place a model who looks nearly anorexic in a feature about CURVES or any shape whatsoever besides "stick". What kind of message are you sending your readers if they are to look at this, tall, thin, lanky girl with not a single curve on her body, and you're implying to them that to get her "curves" they have to perform these exercises? It's appalling. She has no business being in a FITNESS magazine. She does not portray an image of a truly FIT woman. Just because someone is "thin" doesn't mean she is FIT, and if you are going to use IMAGES to convey a message of fitness, then you should at least use content that does not create such an glaring disconnect between the written message and the visual message.

It seems to me that anything you WRITE with regards to nutrition and exercise is merely lip service when coupled with imagery such as that found in the Dangerous Curves feature. I wonder how many of your very own staff members have these misconceived notions of what it means to be fit.

I don't know why I even bother writing this letter. I have little faith that the media will ever change the way it portrays FITNESS. Those of us who are truly fit, those of us know the joys of a healthy lifestyle, the power of proper nutrition and hard work at the gym -- we are the lucky ones who will never spend hours wasting away on a treadmill chasing after our personal version of YOUR idea of fitness. I feel sorry for those women who don't know any better.

Ivonne

Posted by: Burner02

Hey! That was AWESOME! Good job! Hopefully someone will read it...

Posted by: GoalGetter

Quote:

Originally Posted by Burner02

Hey! That was AWESOME! Good job! Hopefully someone will read it...

Thanks.. The chick in the photos really looks disgusting. The photos in this magazine always piss me off, but today, i guess i just had very little patience, and it just totally fired me up more than usual. Hahaha i hope they read it and i hope it gets passed around. :P

Posted by: PreMier

What magazine? Good for you Ivonne!

Posted by: GoalGetter

Burner, Jake: It was Fitness Magazine. They're idiots.

Thanks.

Posted by: GoalGetter

Combo:
3 cleans
2 front squats
1 push press

65lb x 4 sets
RI 45 seconds

BW Pullups
1 WG + 3 RG x 3 sets
RI45

BW Walking Lunges
20 steps with each leg x 3 sets (40 steps total per set)
RI 45

Rowing Machine
500 meters x 3 @ about 2.5 minutes each bout
RI 45 seconds

Abs
Crunches on foam roller - 1 set straight up
1 set witih leg out, 15 reps per leg

Stretching

Posted by: Burner02

Quote:

Originally Posted by GoalGetter

Gee...any relation to M&F?
I remember on different magazines..they'd say to train like 'this' then later in the magazine...contradict it..

That was very well written and hopefully will not fall upon deaf ears.

Posted by: CowPimp

Stick it to the man Ivy! Awesome letter. I feel like writing one of those sometimes. If I hear another healthy and fit girl say that she's fat I'm going to poop my pants. Anorexia is not hot!

Posted by: GoalGetter

Hi everybody! Just droppin' in while on vacation at the Funky Home in Cleveland. :P

I went to the gym today with p and he had me work on my snatches and power jerks, and split jerks. It was a BLAST. I still suck at this very much! but it was GREAT!

First I practiced on getting the pull/shrug/triple extension part with just a broomstick. Then I started with the olympic bar, no added weight, so just 45lb. Snatch, Snatch, Power or Split Jerk a few times, and then five overhead squats.

I also did 5 turkish get-ups with a 10lb dumbell.. I know, not much weight, but holy crap that was hard to do! one rep is actually one rep with each side.

Finished up with some dumbell snatches.

Oh and i also did some half-assed intervals for 10 minutes on the precor.

Posted by: The Monkey Man

Hows the snow -

Posted by: GoalGetter

Quote:

Originally Posted by The Monkey Man

Hows the snow -

comin' down pretty fast and heavy! Love it!

Posted by: tucker01

Just wait.......Stupid Winter

Posted by: CowPimp

Quote:

Originally Posted by GoalGetter

I also did 5 turkish get-ups with a 10lb dumbell.. I know, not much weight, but holy crap that was hard to do! one rep is actually one rep with each side.

The first time I did these the weight I had to use was very humbling. It is amazing how hard it is with such little resistance!

Posted by: GoalGetter

Cow... I know! WOW! My shoulders and surprisingly my SERRATUS/LATS hurt for some reason, more than anything else today! jeez!

Posted by: GoalGetter

WHen she logs on to confess about all the non-diet food she has been eating:

Some candy (candy canes, mary janes, mini eclairs)
Home made gingerbread -- I made that gramercy tavern gingerbread, with the beer in the batter. It is AMAZING. Well, it's all gone now, but the Funky family asked me to make another one to take to the thanksgiving dinner at the grandmother's house tonight. hahaha!
Pasta with Mrs. Funky's home made spaghetti & meatball sauce (TO DIE FOR)
yogurt, apples, chicken, salad (trying to pretend to care, even though I said I wouldn't care for the next few days)
more gingerbread
more gingerbread
more gingerbread

And we still have two more days to go here.

Posted by: PreMier

Posted by: Burner02

hey! Yeah..but your metabolism is so cranked up from your healthy lifestyle, any bad food will be nothing more than a mere 'speed bump' and nothing to worry about..

Posted by: The Monkey Man

I can tell when GoalGetter is getting fat, cause her typing slows down -

(as I eat a chocolate chip mini cookie)

Posted by: grant

Hey GoalGetter,

Just wanted to say that I like your avatar--where did you go to design school?

Posted by: GoalGetter

Quote:

Originally Posted by grant

Hey GoalGetter,

Just wanted to say that I like your avatar--where did you go to design school?

Hi Grant! Thanks!

Actually i didn't go to design school. I got my undergrad in Communication from the University of Miami. All my design skills/experience have come from taking it upon myself to learn through trial and error, from tutorials and books and friends in the business who helped me out or taught me things along the way, and from necessity when I had to figure out how to do things that my clients ask me for.

WHy do you ask? Are you a designer as well?

Posted by: grant

Quote:

Originally Posted by GoalGetter

That's great! I'm the type who learns by doing (kinetic)--I think that's why I like training so much

I'm not a designer although I studied integrated business/marketing design at a design school in New York and thought you might have attended one there I might know of. Coincidentally I'm currently studying a type of communications myself~advertising~for my MBA.

Posted by: PreMier

Workouts?

Posted by: GoalGetter

Quote:

Originally Posted by PreMier

Workouts?

I'll post later today - yesterday i left my workout notebook at the gym, so when i got home, couln't post anything...

it was an awesome workout yesterday. Worked on snatching and jerking, and also did cleans and snatch pulls.

Posted by: CowPimp

Quote:

Originally Posted by PreMier

Workouts?

She doesn't want to make all of us feel bad. Her workouts would make a grown man cry.

Posted by: GoalGetter

Quote:

Originally Posted by CowPimp

She doesn't want to make all of us feel bad. Her workouts would make a grown man cry.

hahahahah cry with laughter maybe :P

Posted by: GoalGetter

Hang Snatch w/ OH Squats
22lb x 2 sets
30lb x 1 set
45lb x 3 sets
RI 45 seconds

notes: each set was 2 hang snatches followed by 4 overhead squats

Clean + Power Jerk
65lb/3 x 4
RI 60

Snatch Pulls from the Floor
65lb/3 x 2
75lb/3 x 3
RI 30

Incline Dumbbell Press
15/10
20/10
25/10
RI 30

Bent-Over Barbell Row
65lb/10 x 3
RI 30

Abs
50 Crunches + 50 Reverse Crunches x 2 sets

Stretch

Posted by: GoalGetter

Jumprope Intervals, about 22 minutes

12 intervals of 150 fast jumps (about 50-55 seconds), rest 1 minute, repeat.

Posted by: GoalGetter

Hang Snatch
45/3 x 5 sets
RI60

Clean + Front Squat
65lb / 3 + 5 x 3 sets
75lb / 3 + 3
75lb / 3 + 5
RI 60

Split Jerk Off Rack
65lb / 3
70lb / 3 x 3 sets
75lb / 3 (more of a push press on the last one)
RI varied, but not more than 1 minute

Good Morning
85/10 x 3
RI varied, but not more than 45 seconds

Chin Ups
Rest Pause to 12 reps
RI varied, from 45 seconds to 1:30

Abs + Stretch

Posted by: GoalGetter

1-Arm Dumbbell Snatch
10lb/5
15lb/5
20lb/5
25lb/5 x 2
RI 60

Hang Cleans
65/3
75/3
85/3
90/1 x 3 sets
RI 90

Back Squats
135/10
145/10
155/7
RI 90

Cable Chest Press
12.5lb/15
15lb/15
15lb/12
RI 30

Pulldowns
#4+/15 x 2
#4+/12, plus 3 forced/assisted reps
RI 45

Abs + Stretch

Posted by: P-funk

hey, that is a PR on hang cleans!! And not just once but 3 singles with a PR! Give yourself some props!

(CLICK HERE here to view the original thread with full colors/images)

GoalGetter Becomes A Weightlifter

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