Originally Posted by Burner02

Hi! Welcome!
HEY EVERYBODY.....LOOKS LIKE WE HAVE ANOTHER ANIMAL ON OUR HANDS HERE!

NICE workouts! Just keep hammering on the pull ups...you'll get them!

Originally Posted by Burner02

I think those itty bitty rests are contributing as well!

Originally Posted by WBM

Very nice workout. I'll be following along, if that's okay with you.

Originally Posted by Burner02

nice looking workout! Betcha'll be having that funny walk tomorrow...

Originally Posted by Burner02

I love it when you step offa curb or down the last step...and your legs buckles from under you

Originally Posted by WBM

Even better when you finally get to puke after wobbling out of the weight area.

Very nice workout, SD. No more hangovers!

Originally Posted by Squaggleboggin

It's great to see someone else doing the real movements. And a female to boot. If you weren't about twice my age, I'd ask you to marry me.

CowPimp certainly knows what he's doing. His routines are great and very carefully planned. I like undulating periodization as well, but lately I've been doing more of the single-factor training advocated by people such as Brooks Kubik. It's much more specific to hardcore strength training though. I'll stop rambling now.

Glad to see that you're already obtaining results. Keep up the good work!

Originally Posted by Burner02

Lookin' good! Bet you were stronger? Maybe the extra days off..and the extra food...filled ya up, rested you..and now u are ready to tear it up again!

Originally Posted by Double D

So on each workout you only do 3-4 exercises?

Originally Posted by Burner02

wow..back w/ a vengance, eh? look at all those pull ups!
How do u like doing the standing DB Mil Presses?

Originally Posted by Sweet_Dell

The standing DB presses are actually harder for me to do then the seated. I don't know if that's normal? I can press more weight seated then standing. I like doing them though. Makes for beautiful shoulders!!

Originally Posted by DOMS

You may need to work on your core.

Originally Posted by Sweet_Dell

Yes. I think you are right. I remember when I started I could barely lift 15lb DB's for Standing OH Press and I wasn't doing as much in the way of compound lifts or effective core work.

Originally Posted by DOMS

My favorite core exercise is the Overhead Squats.

If you need any help with really working your core, check out P-funk's, Cowpimps, or Dale's journals. Those guys know so much that if I tried to take in all they had to teach, it'd be like Scanners. *POP*

Originally Posted by Sweet_Dell

Thanks for the suggestions!
I remember trying to do overhead squats at the gym for the first time and I really liked them. I found they worked everything!! I had a lot of people starring at me because nobody did these much less even squated. I guess I felt insecure about doing them so I just stuck with squating. Now I workout at home so I'm definitely going to incorporate them in my program and do some more searching on core exercises.

Originally Posted by Squaggleboggin

If you're looking for some core exercises, I have a few suggestions:

-Overhead Bulgarian squats
-Turkish get ups
-Unilateral RDLs
-Unilateral benches
-Power snatches

I didn't see any of these in your workouts at first glance, so you might want to give them a try. They're so much fun!

Nice job with the workouts. I really like seeing someone else doing the same type of training that I do. Excellent work!

Originally Posted by DOMS

Don't ever let anyone else's unqualified opinion of you stop you from doing anything weight training-related. There are people giving me crap just for working out!

I work out at home too. There are a few pieces of equipment that I miss out on, but it's not worth it to me to go work out at a gym.

Originally Posted by Sweet_Dell

I miss some of the friends I made at the gym but, I definitely don't miss all the "advice" that I use to get while I worked out (believe me there was a lot of "knowledgable" people giving me their opinions). So I'm loving working out at home.

Originally Posted by Sweet_Dell

I looked up Turkish get ups (I had no idea what they were?) and I started to incorporate them when I jump rope. Sort of like a circuit training idea. 30sec jump rope/30sec Turkish get ups/30-45sec rest. I can only do about 5 intervals of these before I start to really drag my ass but, it's a start! I hate cardio so I try and make it kind of interesting.

I have done Unilateral RDLs and they are very effective. Definitely feel them!

Thanks for all the suggestions!

Originally Posted by Bakerboy

Looking good! If you wanted to work your core more you could replace the incline DB bench presses with pushups - do sets of 5 moving your feet up on the stairs- 1 step, 2 steps, 3 steps and then back down again. Just an idea.

Originally Posted by Burner02

I hate it when people give you unsolicited advice...the neve of them...
BTW...the next time you are benching...your feet should be.....

Originally Posted by DOMS

Wouldn't it make more sense to do Lunges first? Aren't you too unsteady after the Squats and RDLs?

Originally Posted by Sweet_Dell

I thought you were always to do your most compound movements first then follow with the rest. I'm following Cowpimp's program in the training section of the forum.

Originally Posted by DOMS

I'm just a n00b, so take my advice with a lot of salt.

Generally, you do want to do them big compounds first, but since the lunges require so much balance, you may want to do them first in this case.

You should ask Cowpimp, P-funk, or one of the other, more knowledgeable, people about this.

Originally Posted by Bakerboy

^ I think you are lifting in the right order... I wouldn't change anything. If you are having problems with your uni-lateral leg work after squats just increase the time you rest between the two exercises.

Originally Posted by Sweet_Dell

Tuesday January 16, 2007

Squats 30sec RI
55x12
55x12
55x10
I hate doing high rep squats...so hard!!

Originally Posted by Burner02

heh...u should try a set of 20...take the weight you'd normall do for 10...but...do 20. rest/pause...take a sec...do a couple at a time..but get thru the 20...you'll wanna pass out after...but it will be a glorious numb pain when u are finished...


Have u done lunges on the smith machine? See..that worthless dust collector actually HAS a purpose...set a bench behind you:
set your trailing foot on top of the bench. (top of foot...picture yourself running)
Do your reps. You will be stable..and you will be whimpering after your sets...

Originally Posted by Bakerboy

Looks tough- high reps and low rest intervals, very nice!
What does your new program look like?

Originally Posted by Bakerboy

Looks good SD. I can't believe that your longest rest interval is 90 sec- wow!
Just looking at those numbers makes me sweat!

Originally Posted by Bakerboy

That does not look easy! Wow killer on the loose! Nice job SD.
What are your rest intervals?

Originally Posted by Burner02

she's an animal!

Originally Posted by Bakerboy

If you are going to do one arm OH squats I would do what you are doing except every set you could snatch the weight up then squat for the appropriate number of reps. But I would do the exercise first in your routine. Just an idea. Nice workout!

Originally Posted by KelJu

Nice training program dell. How does the one arm OH squat differ from the regular overhead squat? Are you holding dumbbells in each hand, or are you holding one dumbbell center-line with your body?


Nice workout, also. Keep up the good work.