GoalGetter Becomes A Weightlifter

Burner02 · 12-05-2005, 12:53 PM

Quote:

Originally Posted by GoalGetter

By the way, just a comment in general - i think i failed the CSCS test.

Walked in there VERY confident, felt like I knew at LEAST enough to pass, if not more... but that confidence was quickly replaced with "HUH?"

The test was nothing like the practice tests, nor was it anything like the questions in the text book, nor was it anything like the guy in the review class reassured us it would be.

I struggled on almost every single question except the nutrition questions.

Guess I'll know the true outcome in 6-8 weeks.

sounds like some of the Microsoft exams....don't suppose they have any 'exam cram' type books? (hopefully, u did very well and won't need them!)

GoalGetter · 12-07-2005, 09:26 AM

Hang Snatch
45/3 x 2 sets RI 60
55/2 and 1 miss x 1 set RI 60
55/3 x 2 sets RI 90

notes: the fourth set was really sloppy, the fifth was better after i rested the extra 30 seconds. Form is iffy. I wish p had been able to watch me because i feel like i was doing it wrong. But sometimes when i think i did it wrong, he actually says, "That was GOOD!" So what the fuck do i know.

Clean and Front Squat Combo
65/3 and 5 x 1 set
75/3 and 5 x 3 sets
80/3 and 5 x 1 set *
RI 90

notes: I am a fucking idiot. I am so mad at myself for not going for 85 or even 90lb on that last set. 80 was a breeze. I hate that i keep underestimating what i can do.

Split Jerk Off the Rack
65/3 RI 45
70/3 x 2 sets
75/3 x 1 set
80/3 x 1 set
RI 60-90 more or less

notes: i started off moving kinda slow, and even pressing out the first 3 reps i think. But it was more of a self-doubt thing coming off of a disappointing last clean/front squat combo.

Good Mornings
75/10
80/10
85/10
RI 30

Chin-Ups
15 total, in four sets (4, 3, 4, 4)

notes: that set with just 3 - i didn't rest long enough i guess before starting again.

Abs & stretch

I think this workout sucked.

I don't care what anyone said. I am mad at myself for not going for it.

**P-funk** · 12-07-2005, 09:46 AM

you shuold have just bumped the weight up to 90 and done another set. if you feel strong and it is there...go for it!

GoalGetter · 12-08-2005, 09:06 AM

Running Intervals on treadmill
in minutes:

0-3 walk, 3.2mph, warm up

3-4 run, 8.0mph
4-5 walk, 3.4mph

5-6 run, 8.0mph
6-7 walk, 3.4mph

7-8 run, 8.2mph
8-9 walk, 3.4mph

9-10 run, 8.3mph
10-11 walk, 3.4mph

11-12 run, 8.4mph
12-13 walk, 3.4mph

13-14 run, 8.5mph
14-15 walk, 3.2mph

15-16 run, 8.5mph
16-17 walk, 3.2mph

17-18 run, 8.5mph
18-19 walk, 3.4mph

19-20 run, 8.3mph
20-21 walk, 3.4mph

21-25 walk, 3.2mph, cool down

i was going to do 10 intervals, but after 9, i was cooked, so i kept walking and cooled down.

PreMier · 12-08-2005, 10:29 PM

**P-funk** · 12-09-2005, 03:25 AM

Quote:

Originally Posted by PreMier

hi

Velvet · 12-09-2005, 06:15 AM

Quote:

Originally Posted by P-funk

hi

**IainDaniel** · 12-09-2005, 06:38 AM

Quote:

Originally Posted by Velvet

hi

GoalGetter · 12-09-2005, 07:42 AM

Hello everybody.

GoalGetter · 12-09-2005, 07:47 AM

1-Arm Dumbbell Snatch
25lb/5 x 4 sets
30lb/5 x 1 set
RI 60

Hang Cleans
75lb/3 x 8 sets
RI 60

notes: my shoulders were really sore today for some reason, so i kept the weight manageable and worked on just my technique and speed

Back Squat
145lb/10 x 3 sets
145lb/7
RI 60

notes: i had no spotter so i had to set the pins where i could go down to parallel but could leave the bar on the pins if i got into trouble. P saw me and made all sorts of disapproving faces and yelled at me, "that's terrible. stop squatting if you're going to do that." I got mad at him.

And kept squatting.

Additionally, I was not feeling as strong today. Very tired for some reason, so instead of trying to icrease the weight i just did four sets of 10 (or tried to!)

Cable Chest Press
15lb/15 x 2
15lb/13F
RI 30

WG Pulldown
#4+/15 x 3
RI 30

Abs & Stretch

**P-funk** · 12-09-2005, 12:12 PM

the DB snatches werre sweet! She was really sling that weight up. my client turned to me and said "damn. i feel like a real lazy piece of shit when i see her doing something like that." lol

SpinQueen · 12-10-2005, 04:54 AM

GoalGetter · 12-10-2005, 01:16 PM

Hey SPINQUEEN!
How are you?! Email me please! I have an old email address for you and it gets bounced back!

GoalGetter · 12-10-2005, 01:16 PM

Quote:

Originally Posted by Velvet

hi

Hey Jeni! Jeeeeesus! where the heck have you been! How are you?

GoalGetter · 12-11-2005, 05:31 PM

10 Sprint Intervals - I did these in a small room, so each "sprint" was actually 16 laps back and forth across the room. They were killer, but it was an excellent opportunity to work on my start/stop and switching directions (which I'll be starting up again in late january to train for the obstacle course!). I did ten of these, raising my heart rate to 85-90%, and then resting until it came down to 64-65%.

After these sprints, i did ten bouts of 100 speed jumps on the jump rope - again, going by heart rate - 80-81% work interval, to 64-65% rest interval.

Total time, 26 minutes.

**CowPimp** · 12-11-2005, 05:36 PM

Sprints are awesome. Sometimes they leave my upper legs and calves sore the next day or so afterwards. Most people wouldn't expect such a thing just from sprinting, but damn it can be demanding if you really give it your all!

Velvet · 12-12-2005, 06:32 AM

Quote:

Originally Posted by GoalGetter

Hey Jeni! Jeeeeesus! where the heck have you been! How are you?

Hiya Ivy

Long time no chat hee hee...been busy at work..busy being in love..busy driving my new car...i lurk here a bit but not much

Looks like you and funky are doing well

Wow, you are one strong chickie!!

The Monkey Man · 12-12-2005, 06:41 AM

Quote:

Originally Posted by GoalGetter

10 Sprint Intervals - I did these in a small room, so each "sprint" was actually 16 laps back and forth across the room. They were killer, but it was an excellent opportunity to work on my start/stop and switching directions (which I'll be starting up again in late january to train for the obstacle course

If you were in AZ where its warm and dry, you could train all year around -

- Ah, Ah, Ahhhh!... Monkeys first! -

GoalGetter · 12-13-2005, 12:32 PM

Patrick felt that my doing the o-lifts three times a week were beating me up, so he scaled it back to two days, and one day of regular weight training (with hypertrophy and strength being my focus)...

So yesterday was hyp and str day:

Trap Bar Deadlifts
120/8
140/8
160/8
170/5
RI 90

Step Ups on 24" box
bw/10
12.5lb DB's/10 x 2
RI 45

Incline Bench Press
50/8
60/8 x 2, barely made it on last rep
RI 60-90

1-Arm DB OH Press
15/10 x 2
15/9*
RI 45

*failed on rep 9 on right arm, so finished with 9 reps on left even though i wasn't going to fail there

Chin-Ups, Unassisted
bw/3 x 4
RI 90-120

Standing Low Row with Rope Attachment
#6/10
#8/10 x 2
RI 30

Hyperextensions
bw/15 x 3
RI 30

Calf Press on 45-degree machine
160/10 x 3
RI 45

Decline Crunches
bw/25 x 4
RI 30

**P-funk** · 12-13-2005, 12:34 PM

LMAO.....170 on the trap bar for 5. Did you tell them how you lifted more then the male trainer you were teaching how to use the trap bar.....HAHA, damn marathon running p*ssies.

GoalGetter · 12-13-2005, 12:34 PM

Jog/Run Intervals on Treadmill
3 minute jog @ 5.0mph + 1 minute run @8mph for 30 minutes

Steady Pace Jog @5.5mph for 30 minutes

Total: 1 hour of cardio

GoalGetter · 12-13-2005, 12:36 PM

Quote:

Originally Posted by P-funk

LMAO.....170 on the trap bar for 5. Did you tell them how you lifted more then the male trainer you were teaching how to use the trap bar.....HAHA, damn marathon running p*ssies.

No i didnt' tell them, but you just did hahahaha!

PreMier · 12-14-2005, 08:54 AM

She deadlifts more than me too

GoalGetter · 12-14-2005, 12:53 PM

Hang Snatch
45/4
55/3 x 5 sets, with an Overhead squat for the last two sets
RI 1-2 minutes (but usually closer to 1 than 2)

Hang Clean and Jerk (split jerk)
55/3
75/2 x 3
80/1 x 2 - PR? i can't remember if i've done this before (with the jerk i mean)
RI 1-2 minutes

Notes: 80lb, in retrospect, felt not-too-heavy for my jerk today! wtf?

Snatch Pull
80/5 x 2
85/5 x 3
RI 45 seconds

Front Squats
85/5
95/3
105/3 - PR? don't remember if i've front squatted 105 before
115/2 - PR for sure i have not fs'd 115 before
RI 90 sec more or less

Reverse Hypers on Hyperextension apparatus
20 x 3

Crunches
bw/20 x 4

**P-funk** · 12-14-2005, 01:16 PM

Quote:

Front Squats
115/2 - PR for sure i have not fs'd 115 before

PreMier · 12-14-2005, 01:17 PM

Nice!!!

Burner02 · 12-14-2005, 01:49 PM

12-07-2005, 09:26 AM	#212
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	2nd O-Lifting Phase, Week 2 Day 2 (wednesday) Hang Snatch 45/3 x 2 sets RI 60 55/2 and 1 miss x 1 set RI 60 55/3 x 2 sets RI 90 notes: the fourth set was really sloppy, the fifth was better after i rested the extra 30 seconds. Form is iffy. I wish p had been able to watch me because i feel like i was doing it wrong. But sometimes when i think i did it wrong, he actually says, "That was GOOD!" So what the fuck do i know. Clean and Front Squat Combo 65/3 and 5 x 1 set 75/3 and 5 x 3 sets 80/3 and 5 x 1 set * RI 90 notes: I am a fucking idiot. I am so mad at myself for not going for 85 or even 90lb on that last set. 80 was a breeze. I hate that i keep underestimating what i can do. Split Jerk Off the Rack 65/3 RI 45 70/3 x 2 sets 75/3 x 1 set 80/3 x 1 set RI 60-90 more or less notes: i started off moving kinda slow, and even pressing out the first 3 reps i think. But it was more of a self-doubt thing coming off of a disappointing last clean/front squat combo. Good Mornings 75/10 80/10 85/10 RI 30 Chin-Ups 15 total, in four sets (4, 3, 4, 4) notes: that set with just 3 - i didn't rest long enough i guess before starting again. Abs & stretch I think this workout sucked. I don't care what anyone said. I am mad at myself for not going for it.

12-07-2005, 09:46 AM	#213
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,425	you shuold have just bumped the weight up to 90 and done another set. if you feel strong and it is there...go for it!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-08-2005, 09:06 AM	#214
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Cardio 12-08-05 Running Intervals on treadmill in minutes: 0-3 walk, 3.2mph, warm up 3-4 run, 8.0mph 4-5 walk, 3.4mph 5-6 run, 8.0mph 6-7 walk, 3.4mph 7-8 run, 8.2mph 8-9 walk, 3.4mph 9-10 run, 8.3mph 10-11 walk, 3.4mph 11-12 run, 8.4mph 12-13 walk, 3.4mph 13-14 run, 8.5mph 14-15 walk, 3.2mph 15-16 run, 8.5mph 16-17 walk, 3.2mph 17-18 run, 8.5mph 18-19 walk, 3.4mph 19-20 run, 8.3mph 20-21 walk, 3.4mph 21-25 walk, 3.2mph, cool down i was going to do 10 intervals, but after 9, i was cooked, so i kept walking and cooled down.

12-08-2005, 10:29 PM	#215
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,081 Photos: 2	hi
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-09-2005, 07:47 AM	#220
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	2nd O-Lifting Phase: Week 2 Day 3 (Friday) 1-Arm Dumbbell Snatch 25lb/5 x 4 sets 30lb/5 x 1 set RI 60 Hang Cleans 75lb/3 x 8 sets RI 60 notes: my shoulders were really sore today for some reason, so i kept the weight manageable and worked on just my technique and speed Back Squat 145lb/10 x 3 sets 145lb/7 RI 60 notes: i had no spotter so i had to set the pins where i could go down to parallel but could leave the bar on the pins if i got into trouble. P saw me and made all sorts of disapproving faces and yelled at me, "that's terrible. stop squatting if you're going to do that." I got mad at him. And kept squatting. Additionally, I was not feeling as strong today. Very tired for some reason, so instead of trying to icrease the weight i just did four sets of 10 (or tried to!) Cable Chest Press 15lb/15 x 2 15lb/13F RI 30 WG Pulldown #4+/15 x 3 RI 30 Abs & Stretch

12-09-2005, 07:42 AM	#219
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Hello everybody.

12-09-2005, 12:12 PM	#221
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,425	the DB snatches werre sweet! She was really sling that weight up. my client turned to me and said "damn. i feel like a real lazy piece of shit when i see her doing something like that." lol
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-10-2005, 04:54 AM	#222
SpinQueen Registered User Join Date: Mar 2004 Location: Miami, FL Posts: 112	Hi

12-10-2005, 01:16 PM	#223
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Hey SPINQUEEN! How are you?! Email me please! I have an old email address for you and it gets bounced back!

12-11-2005, 05:31 PM	#225
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Cardio: Intervals, 12-11-05 10 Sprint Intervals - I did these in a small room, so each "sprint" was actually 16 laps back and forth across the room. They were killer, but it was an excellent opportunity to work on my start/stop and switching directions (which I'll be starting up again in late january to train for the obstacle course!). I did ten of these, raising my heart rate to 85-90%, and then resting until it came down to 64-65%. After these sprints, i did ten bouts of 100 speed jumps on the jump rope - again, going by heart rate - 80-81% work interval, to 64-65% rest interval. Total time, 26 minutes.

12-11-2005, 05:36 PM	#226
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Sprints are awesome. Sometimes they leave my upper legs and calves sore the next day or so afterwards. Most people wouldn't expect such a thing just from sprinting, but damn it can be demanding if you really give it your all!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-13-2005, 12:32 PM	#229
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Modified Program, Same Goals... W1 D1 Patrick felt that my doing the o-lifts three times a week were beating me up, so he scaled it back to two days, and one day of regular weight training (with hypertrophy and strength being my focus)... So yesterday was hyp and str day: Trap Bar Deadlifts 120/8 140/8 160/8 170/5 RI 90 Step Ups on 24" box bw/10 12.5lb DB's/10 x 2 RI 45 Incline Bench Press 50/8 60/8 x 2, barely made it on last rep RI 60-90 1-Arm DB OH Press 15/10 x 2 15/9* RI 45 *failed on rep 9 on right arm, so finished with 9 reps on left even though i wasn't going to fail there Chin-Ups, Unassisted bw/3 x 4 RI 90-120 Standing Low Row with Rope Attachment #6/10 #8/10 x 2 RI 30 Hyperextensions bw/15 x 3 RI 30 Calf Press on 45-degree machine 160/10 x 3 RI 45 Decline Crunches bw/25 x 4 RI 30

12-13-2005, 12:34 PM	#230
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,425	LMAO.....170 on the trap bar for 5. Did you tell them how you lifted more then the male trainer you were teaching how to use the trap bar.....HAHA, damn marathon running p*ssies.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-13-2005, 12:34 PM	#231
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	W1 D2, Cardio Jog/Run Intervals on Treadmill 3 minute jog @ 5.0mph + 1 minute run @8mph for 30 minutes Steady Pace Jog @5.5mph for 30 minutes Total: 1 hour of cardio

12-14-2005, 08:54 AM	#233
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,081 Photos: 2	She deadlifts more than me too
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-14-2005, 12:53 PM	#234
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Workout... 12-14-05 Hang Snatch 45/4 55/3 x 5 sets, with an Overhead squat for the last two sets RI 1-2 minutes (but usually closer to 1 than 2) Hang Clean and Jerk (split jerk) 55/3 75/2 x 3 80/1 x 2 - PR? i can't remember if i've done this before (with the jerk i mean) RI 1-2 minutes Notes: 80lb, in retrospect, felt not-too-heavy for my jerk today! wtf? Snatch Pull 80/5 x 2 85/5 x 3 RI 45 seconds Front Squats 85/5 95/3 105/3 - PR? don't remember if i've front squatted 105 before 115/2 - PR for sure i have not fs'd 115 before RI 90 sec more or less Reverse Hypers on Hyperextension apparatus 20 x 3 Crunches bw/20 x 4

12-14-2005, 01:17 PM	#236
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,081 Photos: 2	Nice!!!
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-14-2005, 01:49 PM	#237
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	Hi
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed