Sara V's journal

Sara Valentine · 10-30-2006, 08:13 PM

Well, after surviving the worst year of my life and I'm still here to tell the tale, I figure an online journal will be a good thing. Feel free to critique and add any helpful advice. Even during my worst year I still managed to hit the gym 3 times a week but not the way I used to train. My focus isn't on loosing weight but building muscle (especially my arms) they have always been my weakest link.

Not sure if I'll report in each w/o day or once a week but this is a start to a new year and hopefully better luck.

Yesterday (Oct 29) was Back and Cardio my w/o went like this.

Lat pull downs:

1st set 45lbsx20
2nd" " 60lbs x 15
3rd" " 75lbs x 12
4th" " 90lbs x 10 no more than a min inbetween sets

deadlifts:

1st set just the bar (I believe it's 45lbs) 20x's
2nd set put a 25lbs plate each side for 15 reps
3rd " " 35lbs plate each side for 12
4th " " 13
5th " " 45lbs plate each side for 12

bent over rows

1st set 50 lbs barbell for 15
2nd " " 60 " " 15
3rd " 80" " 10
4th " 70" " 12

Row's cable

1st set 60lbs for 15
2nd " " 75lbs for 12
3rd " "14
4th " " 90lbs for 8

Row T-bar

1st set 25lb plate for 14
2nd" " 35lb plate for 12
3rd " " 45lb plate for 10
waited a 1 1/2 min then did
another set with 45lb plate for 11

Did 45 min high intensity cardio on the bike. Love my Ipod and played all my fav house tracks to keep me peddling lol.

Am feeling it today and was busy getting the kids ready for halloween. Will be in the gym tomorrow morning and will try to post my workout in the pm. I have chest and shoulders tomorrow.

gwcaton · 10-30-2006, 08:22 PM

Hi Sara, I remember you from aways back.

What are your goals ? wo's look pretty strong

A.J · 10-30-2006, 08:27 PM

You sound like a fighter!! ...I have no clue about your misfortune over the last year but I wish you all the best for the years to come!!

AJ

Burner02 · 10-30-2006, 08:44 PM

Hi Sara- welcome back. Glad you overcame and are going ahead.
If you don't mind, you have a single 'vertical' movement: lat pull downs, and three horizontals: Bent Over Rows, Cable Rows and T-Bar Rows.
You re a bit imbalanced there.

just a thought, but dead lifts are a major, whole body exercise...maybe put them first in the workout, while body is fresh?

Good luck, glad to see ya back.

**CowPimp** · 10-30-2006, 09:34 PM

Good to see some old faces popping up around the way. Good luck on your goals. Sounds like you're pretty tough, and not just with the iron.

Sara Valentine · 10-31-2006, 09:17 PM

Well hello Gw and Burner, nice to see some old names are still here. Thanks for stopping by. CP and AJ I look forward to getting to know you.

Well today being halloween I stuck to my schedule and trained right after work anyways. The family wasn't to impressed but right now I need to focus on me.

Chest:

bench press:
just the bar for 20
2nd 65lbs for 12
3rd 85 for 8
4th 65 for 10

Incline Fly

1st set 10lbsX 15
2nd 10lbs for 13
3rd 15lbs for 10
4th 10lbs for 10

cable crossovers

1st set 20x15
2nd 30x10
3rd 20x 11

Biceps

incline bi curls
10lbsx15
12lbsx15
12lbsx11
10lbsx11

Preacher curl machine
40lbsx10
30x12
30x10
30x8

I don't really have a set number of reps, I just try to do each set until I just can't do another one.

Double D · 10-31-2006, 09:20 PM

Nice workouts, I look forward to seeing the progress. I may not be an old face, but new ones arent all that bad huh....

gwcaton · 11-01-2006, 04:50 AM

old face !!! I resemble that remark . LOL

looks like you on track and looking strong. I don't know how much you use to do but ...nice bench .

Burner02 · 11-01-2006, 05:38 PM

Quote:

Originally Posted by Double D

Nice workouts, I look forward to seeing the progress. I may not be an old face, but new ones arent all that bad huh....

um...just HOW many faces do you have????

Burner02 · 11-01-2006, 05:39 PM

Quote:

Originally Posted by Sara Valentine

Well hello Gw and Burner, nice to see some old names are still here. Thanks for stopping by. CP and AJ I look forward to getting to know you.

Well today being halloween I stuck to my schedule and trained right after work anyways. The family wasn't to impressed but right now I need to focus on me.

Chest:

bench press:
just the bar for 20
2nd 65lbs for 12
3rd 85 for 8
4th 65 for 10

Incline Fly

1st set 10lbsX 15
2nd 10lbs for 13
3rd 15lbs for 10
4th 10lbs for 10

cable crossovers

1st set 20x15
2nd 30x10
3rd 20x 11

Biceps

incline bi curls
10lbsx15
12lbsx15
12lbsx11
10lbsx11

Preacher curl machine
40lbsx10
30x12
30x10
30x8

I don't really have a set number of reps, I just try to do each set until I just can't do another one.

Hi sara! Good to see ya! AND! You do the same workout! (chest and bis)
good stuff!

Double D · 11-01-2006, 06:20 PM

Quote:

Originally Posted by Burner02

um...just HOW many faces do you have????

Leave it up to you to come up with something like that....

Triple Threat · 11-01-2006, 07:38 PM

Quote:

Originally Posted by Burner02

You do the same workout! (chest and bis)
good stuff!

C'mon Burner. You know you don't workout.

Sara

Sara Valentine · 11-09-2006, 06:40 PM

Thank you all for peaking, it's very appreciated. As you can see some things have happened over the past week and I am a couple of workouts behind. GRRR! I hate when that happens. What I can say is on the days I'm MIA at the gym I am doing an hr of cardio and 20mins if abs at home so at least I'm doing something.

11/07/06 chest and bi's

Chest:

Bench press:

45lbs bar for 15
55lbs x 12
60lbsx 9
60lbsx 8
55lbsx 11

Incline DB fly's

15lb x 12
15lb x 12
15lb x 9
10lb x 15

Cable crossover's

20lbs x 15
30 x 11
30 x 10
20 x 12

Biceps

incline bi curls ( I love these!!!)

10 lbs x 15
12 x 12
12 x 10
10 x 15

Preacher curl machine

40lbs x 12
40 x 9
30 x 10
25 x 16

finished off with 45 min high intensity cardio (bike)

11/09/06 Shoulder's and Triceps

shoulder press machine

50lbs for 15
60 x 12
65 x 9
55 x 11

side raise DB

12 lbs x 12
12 x 8
10 x 10
10 x 9

upright row cable

50 lbs x 12
60 x 10
60 x 9
50 x 10

Tri's

skull crusher's ( at least once a month I have a huge bump on the forhead lol)

45lbs bar x 15
55 x 12
65 x 7
55 x 9

Cable Pressdown

40 lbs x 10
35 x 10
30 x 9
30 x 7

Finished with 45 min of cardio on the bike again.
Drove home really fast today as I was starving after and needed to eat!!!

Seanp156 · 11-09-2006, 06:48 PM

Quote:

Originally Posted by Sara Valentine

Drove home really fast today as I was starving after and needed to eat!!!

Hehe, that happens to me a lot.

Double D · 11-11-2006, 12:19 AM

Strong skulls. I have seen some guys do some weights like that.

Sara Valentine · 11-17-2006, 10:47 PM

Quote:

Originally Posted by Double D

Strong skulls. I have seen some guys do some weights like that.

Awww thanks DD. I'm hopeful that if I can really train super hard for the next 2-3 yrs I'd like to try bodybuilding. At least that's what I'm thinking for now. I got a loooooong way to go though. I've done the fitness stuff and am toying with the notion of doing a local figure show this coming spring. We shall see what happens.

Sara Valentine · 11-17-2006, 11:20 PM

Ok, so I've been in the gym all week but haven't posted. So here it is.

Monday nov. 13 ( had to go to the gym really early and really wasn't fully awake, not my best w/o)

Back:

Lat pull down.

1st set 50 lbsx20
2nd 60x15
3rd 65x 12
4th 70x9

bent over rows

1st 40lbs x 15
2nd 50 x 15
3rd 60 x 12
4th 70 x 12

deadlifts :

1st 45lbs bar for 15
2nd bar +35lb plate each side x 12
3rd bar+45lb " " x 12
4th bar +45+25 plate each side x 10

Row machine

1st 40lb x 12
2nd 60 x 12
3rd 60 x 10
4th 50 x 12

bb shrugs

1st bar+50lbs x 20
2nd bar+70 x 15
3rd bar+90 x 11
4th bar+70 x 12

I was starting to feel a little more awake so I added some dips at the end
I did 3 sets with my bw till I just couldn't do anymore

Sara Valentine · 11-17-2006, 11:31 PM

Tuesday nov 14/06

Chest

incline press- bb

1st set 45lb bar for 15
2nd 65 x 12
3rd 85 x 9
4th 65x 10

incline fly- db

1st set 15lb db x 13
2nd 15 x 11
3rd 15 x 12
4th 10lb db x 15

bench press

just the bar for 12
65lb x 10
75 x 8
65 x 8

finished with 45 min high intensity cardio on the bike

Sara Valentine · 11-17-2006, 11:40 PM

Thursday nov15/06

Shoulders

standing bb shoulder press

1st set 40lb x 15
2nd 50 lb x 11
3rd 50x 10
4th 40 x 12

side raise db

12lb x 12
12lbs x11
10x 9
10x 8

upright row cable

50lb x 15
60lb x 12
65 x 10
50x3
40x 3

I did incline bi db curls and instead of resting I went right into skulls no rest inbetween.

curls

12lb x 12 skulls 45lb bar for 15
12 x 13 55 x 12
12 x 9 65 x 8
10 x 10 65 x 8

preacher curl machine

40 lbs for 11
35x 8
30 x 8

gwcaton · 11-18-2006, 07:15 AM

wow Sara !!

looking strong !!! Nice wo's !

Triple Threat · 11-18-2006, 07:31 AM

Quote:

Originally Posted by Sara Valentine

I was starting to feel a little more awake so I added some dips at the end
I did 3 sets with my bw till I just couldn't do anymore

Good workouts, although doing 3 sets of dips to failure the day before doing chest may not have been the best idea.

Double D · 11-18-2006, 02:46 PM

Hey Sara how are ya?

Yeah I agree with TT, like so many other times that I have. Did you know we are the same person, or so it seems!?!?!

Burner02 · 11-26-2006, 05:00 PM

Quote:

Originally Posted by Double D

Hey Sara how are ya?

Yeah I agree with TT, like so many other times that I have. Did you know we are the same person, or so it seems!?!?!

um...D...don't EVER compare yourself to Sara again...I just saw her pics in the gallery. (VERY hubba Hubba..if I do say)
and I don't wanna have that interrupted with..well...you, sir...

Hi Sara! Lookin' strong!

Seanp156 · 11-26-2006, 05:03 PM

Nice, you're deadlifting 185lbs x 10?

Double D · 11-28-2006, 09:03 PM

Quote:

Originally Posted by Burner02

um...D...don't EVER compare yourself to Sara again...I just saw her pics in the gallery. (VERY hubba Hubba..if I do say)
and I don't wanna have that interrupted with..well...you, sir...

Hi Sara! Lookin' strong!

I was meaning me and TT...

Oh and never ever say Hubba hubba again.

Sara Valentine · 12-28-2006, 02:32 PM

Thank you to all for stopping by, once again life has thrown another curve ball but in the midst of it all I have been in the gym, just no time to post my w/o. DD and Burner, thanks for making me laugh, i actually have espresso coming out of my nose (and it hurts lol) Triple T, I will take your advice and thanks for coming on in to my little journal here.

The whole basis for this journal is to really make me commited to me and my gym time. So much crap has happened over the last year that in short of having a meltdown I needed to focus on what made me happy before 2 years ago. My gym time was a huge happy Me time, something I kind of forgot about over the last year. But I'm trying and thank you for coming on in and kind of making me feel bad for not staying the course and coming online more. But I am in the gym each week although I don't know if I'll compete this year ( just got informed I'll be having more surgery on Feb 1st grrr) but I'll see what I can do. That's all anyone can really do right?

Anyway, Merry Christmas all of you and Happy New Year's too!!!

Now I gotta run and get to the gym so I can post my w/o lol

10-30-2006, 08:13 PM	#1
Sara Valentine Back and ready to go! Elite Member Join Date: Jan 2004 Location: Ontario Posts: 40 Photos: 1	Sara V's journal BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Well, after surviving the worst year of my life and I'm still here to tell the tale, I figure an online journal will be a good thing. Feel free to critique and add any helpful advice. Even during my worst year I still managed to hit the gym 3 times a week but not the way I used to train. My focus isn't on loosing weight but building muscle (especially my arms) they have always been my weakest link. Not sure if I'll report in each w/o day or once a week but this is a start to a new year and hopefully better luck. Yesterday (Oct 29) was Back and Cardio my w/o went like this. Lat pull downs: 1st set 45lbsx20 2nd" " 60lbs x 15 3rd" " 75lbs x 12 4th" " 90lbs x 10 no more than a min inbetween sets deadlifts: 1st set just the bar (I believe it's 45lbs) 20x's 2nd set put a 25lbs plate each side for 15 reps 3rd " " 35lbs plate each side for 12 4th " " 13 5th " " 45lbs plate each side for 12 bent over rows 1st set 50 lbs barbell for 15 2nd " " 60 " " 15 3rd " 80" " 10 4th " 70" " 12 Row's cable 1st set 60lbs for 15 2nd " " 75lbs for 12 3rd " "14 4th " " 90lbs for 8 Row T-bar 1st set 25lb plate for 14 2nd" " 35lb plate for 12 3rd " " 45lb plate for 10 waited a 1 1/2 min then did another set with 45lb plate for 11 Did 45 min high intensity cardio on the bike. Love my Ipod and played all my fav house tracks to keep me peddling lol. Am feeling it today and was busy getting the kids ready for halloween. Will be in the gym tomorrow morning and will try to post my workout in the pm. I have chest and shoulders tomorrow.
	Those who fail are those who fail to dream

10-30-2006, 08:22 PM	#2
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Hi Sara, I remember you from aways back. What are your goals ? wo's look pretty strong
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

10-30-2006, 08:27 PM	#3
A.J Registered User Join Date: Oct 2006 Posts: 6	You sound like a fighter!! ...I have no clue about your misfortune over the last year but I wish you all the best for the years to come!! AJ
A.J Registered User Join Date: Oct 2006 Posts: 6	www.anabolistic.com * supplying people genuine products*

10-30-2006, 08:44 PM	#4
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,274	Hi Sara- welcome back. Glad you overcame and are going ahead. If you don't mind, you have a single 'vertical' movement: lat pull downs, and three horizontals: Bent Over Rows, Cable Rows and T-Bar Rows. You re a bit imbalanced there. just a thought, but dead lifts are a major, whole body exercise...maybe put them first in the workout, while body is fresh? Good luck, glad to see ya back.
	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

10-30-2006, 09:34 PM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,375	Good to see some old faces popping up around the way. Good luck on your goals. Sounds like you're pretty tough, and not just with the iron.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace

10-31-2006, 09:17 PM	#6
Sara Valentine Back and ready to go! Elite Member Join Date: Jan 2004 Location: Ontario Posts: 40 Photos: 1	Well hello Gw and Burner, nice to see some old names are still here. Thanks for stopping by. CP and AJ I look forward to getting to know you. Well today being halloween I stuck to my schedule and trained right after work anyways. The family wasn't to impressed but right now I need to focus on me. Chest: bench press: just the bar for 20 2nd 65lbs for 12 3rd 85 for 8 4th 65 for 10 Incline Fly 1st set 10lbsX 15 2nd 10lbs for 13 3rd 15lbs for 10 4th 10lbs for 10 cable crossovers 1st set 20x15 2nd 30x10 3rd 20x 11 Biceps incline bi curls 10lbsx15 12lbsx15 12lbsx11 10lbsx11 Preacher curl machine 40lbsx10 30x12 30x10 30x8 I don't really have a set number of reps, I just try to do each set until I just can't do another one.
	Those who fail are those who fail to dream

10-31-2006, 09:20 PM	#7
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Nice workouts, I look forward to seeing the progress. I may not be an old face, but new ones arent all that bad huh....

11-01-2006, 04:50 AM	#8
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	old face !!! I resemble that remark . LOL looks like you on track and looking strong. I don't know how much you use to do but ...nice bench .
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

11-09-2006, 06:40 PM	#13
Sara Valentine Back and ready to go! Elite Member Join Date: Jan 2004 Location: Ontario Posts: 40 Photos: 1	Thank you all for peaking, it's very appreciated. As you can see some things have happened over the past week and I am a couple of workouts behind. GRRR! I hate when that happens. What I can say is on the days I'm MIA at the gym I am doing an hr of cardio and 20mins if abs at home so at least I'm doing something. 11/07/06 chest and bi's Chest: Bench press: 45lbs bar for 15 55lbs x 12 60lbsx 9 60lbsx 8 55lbsx 11 Incline DB fly's 15lb x 12 15lb x 12 15lb x 9 10lb x 15 Cable crossover's 20lbs x 15 30 x 11 30 x 10 20 x 12 Biceps incline bi curls ( I love these!!!) 10 lbs x 15 12 x 12 12 x 10 10 x 15 Preacher curl machine 40lbs x 12 40 x 9 30 x 10 25 x 16 finished off with 45 min high intensity cardio (bike) 11/09/06 Shoulder's and Triceps shoulder press machine 50lbs for 15 60 x 12 65 x 9 55 x 11 side raise DB 12 lbs x 12 12 x 8 10 x 10 10 x 9 upright row cable 50 lbs x 12 60 x 10 60 x 9 50 x 10 Tri's skull crusher's ( at least once a month I have a huge bump on the forhead lol) 45lbs bar x 15 55 x 12 65 x 7 55 x 9 Cable Pressdown 40 lbs x 10 35 x 10 30 x 9 30 x 7 Finished with 45 min of cardio on the bike again. Drove home really fast today as I was starving after and needed to eat!!!
	Those who fail are those who fail to dream

11-11-2006, 12:19 AM	#15
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Strong skulls. I have seen some guys do some weights like that.

11-17-2006, 11:20 PM	#17
Sara Valentine Back and ready to go! Elite Member Join Date: Jan 2004 Location: Ontario Posts: 40 Photos: 1	Ok, so I've been in the gym all week but haven't posted. So here it is. Monday nov. 13 ( had to go to the gym really early and really wasn't fully awake, not my best w/o) Back: Lat pull down. 1st set 50 lbsx20 2nd 60x15 3rd 65x 12 4th 70x9 bent over rows 1st 40lbs x 15 2nd 50 x 15 3rd 60 x 12 4th 70 x 12 deadlifts : 1st 45lbs bar for 15 2nd bar +35lb plate each side x 12 3rd bar+45lb " " x 12 4th bar +45+25 plate each side x 10 Row machine 1st 40lb x 12 2nd 60 x 12 3rd 60 x 10 4th 50 x 12 bb shrugs 1st bar+50lbs x 20 2nd bar+70 x 15 3rd bar+90 x 11 4th bar+70 x 12 I was starting to feel a little more awake so I added some dips at the end I did 3 sets with my bw till I just couldn't do anymore
	Those who fail are those who fail to dream

11-17-2006, 11:31 PM	#18
Sara Valentine Back and ready to go! Elite Member Join Date: Jan 2004 Location: Ontario Posts: 40 Photos: 1	Tuesday nov 14/06 Chest incline press- bb 1st set 45lb bar for 15 2nd 65 x 12 3rd 85 x 9 4th 65x 10 incline fly- db 1st set 15lb db x 13 2nd 15 x 11 3rd 15 x 12 4th 10lb db x 15 bench press just the bar for 12 65lb x 10 75 x 8 65 x 8 finished with 45 min high intensity cardio on the bike
	Those who fail are those who fail to dream

11-17-2006, 11:40 PM	#19
Sara Valentine Back and ready to go! Elite Member Join Date: Jan 2004 Location: Ontario Posts: 40 Photos: 1	Thursday nov15/06 Shoulders standing bb shoulder press 1st set 40lb x 15 2nd 50 lb x 11 3rd 50x 10 4th 40 x 12 side raise db 12lb x 12 12lbs x11 10x 9 10x 8 upright row cable 50lb x 15 60lb x 12 65 x 10 50x3 40x 3 I did incline bi db curls and instead of resting I went right into skulls no rest inbetween. curls 12lb x 12 skulls 45lb bar for 15 12 x 13 55 x 12 12 x 9 65 x 8 10 x 10 65 x 8 preacher curl machine 40 lbs for 11 35x 8 30 x 8
	Those who fail are those who fail to dream

11-18-2006, 07:15 AM	#20
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	wow Sara !! looking strong !!! Nice wo's !
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

11-18-2006, 02:46 PM	#22
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Hey Sara how are ya? Yeah I agree with TT, like so many other times that I have. Did you know we are the same person, or so it seems!?!?!

11-26-2006, 05:03 PM	#24
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,141 Photos: 11	Nice, you're deadlifting 185lbs x 10?
	My Journal

12-28-2006, 02:32 PM	#26
Sara Valentine Back and ready to go! Elite Member Join Date: Jan 2004 Location: Ontario Posts: 40 Photos: 1	Thank you to all for stopping by, once again life has thrown another curve ball but in the midst of it all I have been in the gym, just no time to post my w/o. DD and Burner, thanks for making me laugh, i actually have espresso coming out of my nose (and it hurts lol) Triple T, I will take your advice and thanks for coming on in to my little journal here. The whole basis for this journal is to really make me commited to me and my gym time. So much crap has happened over the last year that in short of having a meltdown I needed to focus on what made me happy before 2 years ago. My gym time was a huge happy Me time, something I kind of forgot about over the last year. But I'm trying and thank you for coming on in and kind of making me feel bad for not staying the course and coming online more. But I am in the gym each week although I don't know if I'll compete this year ( just got informed I'll be having more surgery on Feb 1st grrr) but I'll see what I can do. That's all anyone can really do right? Anyway, Merry Christmas all of you and Happy New Year's too!!! Now I gotta run and get to the gym so I can post my w/o lol
	Those who fail are those who fail to dream