Sweet_Dell's Journal

**Sweet_Dell** · 12-06-2006, 03:27 PM

I think that this is a great site to have my journal at because of all the excellent information here. I did have a journal else where but I like this site better!! So here goes...

I quit the gym in October and now I workout at home and so far I really like it. I don't think that it limits me to my exercises since I already do only free weights. So I decided to start Cowpimps 4 day a week undulating periodization program and so far (only 2 days in) i love it. It's different than my 4 day I was doing and I like the set/rep mix.

Monday December 4, 2006

Standing OH DB Press 75sec RI
20x3
20x3
20x3
20x3
20x3
20x3
25x3
25x3
I guess I should of maybe started with the 25's?

Chin ups 75sec RI
bwx3
bwx2
bwx3
bwx3
bwx3
bwx2 & 3/4 (It counts doesn't it

)
bwx3
bwx1 (I just couldn't finish)

Decline DB Press 45sec RI (I have never done these before)
20x10
20x10
20x10
20x10

Long Bar Rows 45sec RI
75x10
75x8
65x8
60x10
Went way too heavy at first and should of started at 60.

I thought I would try to do 1 bicep excercise for some isolation work but my arms were done!!!

Tuesday December 5,2006

Squat (Full)75sec RI
85x3
85x3
85x3
85x3
85x3
85x3
85x3
85x3

SLDL 45sec RI
115x10
115x10
115x10
115x10

DB Lunges 45sec RI
25'sx10
25'sx10
25'sx10
25'sx10

Very, very, very tired!!!!

**Gazhole** · 12-06-2006, 03:40 PM

Nice going! I love undulating periodization, its one of the best ways to keep a program both effective and interesting IMO.

Journals have also helped me a lot. Tracking progress FTW!!

**gwcaton** · 12-06-2006, 04:15 PM

CP knows his stuff and is a great guy.
Nice wo !

**Sweet_Dell** · 12-07-2006, 03:41 PM

Thanks for encouragement!!

Thursday December 7, 2006

Bench Press 75 sec RI
75x3
75x3
75x3
75x3
75x3
75x3
75x3
75x3

Yates' Rows
85x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3

Bench Dips
BW+15x10
BW+15x10
BW+15x10
BW+15x10

Pulldowns
80x10
80x10
80x10
80x10

I'm not even through the first week and I can't believe this workout program. It's really pushing me more then I've felt in a long time. Simple but effective. Loving it so far....

**Sweet_Dell** · 12-11-2006, 05:07 AM

Well Friday was my Birthday so I decided that I wasn't going to workout and I would workout Saturday instead. My husband took me out for dinner and we had a great time. Wine, food and laughter and some more wine for me!!!
Saturday came and I felt a little hungover so workout didn't happen...oh well.
Back on for Sunday...

Sunday December 10, 2006

Deadlifts
155x3
155x3
160x3
160x3
160x3
160x3
160x3
160x3

DB Split Squats
35'sx10
35'sx10
35'sx10
35'sx10

Lying Leg Curls
50x10
55x10
55x10
55x10
I know the program called for Glute Ham Raises but I workout at home so I improvised with leg curls. Any other suggestions?

It was a good workout and I'm glad that I didn't try to do this Saturday I think i would have

!!!

**Sweet_Dell** · 12-11-2006, 03:21 PM

Monday December 11, 2006

Standing OH DB Press 30sec RI
15x12
15x12
15x12

Close Grip Pulldowns 30sec RI
80x12
80x12
80x12
The program called for chinups but it was all I could do last week at 8x3 so there was no way I was even going to come close to doing 3x12 this week. I used the chinning triangle on the pulldowns for this instead.

Decline DB Press 75sec RI
25x5
30x5
30x5
30x5
30x5

Long Bar Rows
75x5
75x5
75x5
75x5
75x5

EZ Bar Curls 30 sec RI
30x12
30x12
30x12

Lovin' this program!!!

**Burner02** · 12-11-2006, 04:42 PM

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!

**Sweet_Dell** · 12-13-2006, 03:06 PM

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!

Thanks for the encouragement!!

**Sweet_Dell** · 12-13-2006, 03:11 PM

Wednesday December 13, 2006

Squats (Full)
65x10 (I failed on this set)
55x12
55x12
I guess I should of started lighter. I don't think I have ever squated in the 12 rep range....it kicked my ass!!! lol

SLDL
145x5
145x5
145x5
145x5
145x5

DB Lunges
30x5
35x5
35x5
35x5
35x5

One word....tired.

**Burner02** · 12-13-2006, 06:16 PM

hell no! Don't start lighter! u ripped it! Your body was confused..and it will be stronger and ready for the next workout.

**WantItBad** · 12-13-2006, 06:37 PM

agreed with burner try another week at 60....good looking workouts

**Sweet_Dell** · 12-14-2006, 03:08 PM

Thanks guys!!

Thursday December 14, 2006.

Bench Press 30sec RI
60x12
60x12
60x8 (failed)
These high reps are killing me!!! I think my body is in shock!!! My arms feel like jello.

Yates' Rows 30sec RI
60x12
65x12
65x12

Bench Dips 75sec RI
BW+25x5
BW+35x5
BW+35x5
BW+35x5
BW+35x5

Pulldowns 75sec RI
90x5
90x5
90x5
95x5
95x5

It was a good workout (my arms are still shaking!! lol) and I'm still lovin' the program!

**Burner02** · 12-14-2006, 03:10 PM

I think those itty bitty rests are contributing as well!

**WBM** · 12-14-2006, 03:16 PM

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

**Sweet_Dell** · 12-15-2006, 01:10 PM

Originally Posted by Burner02

I think those itty bitty rests are contributing as well!

I think you're right!! I never really thought about how the rest intervals play such a big part in a program as I do now.

**Sweet_Dell** · 12-15-2006, 01:12 PM

Originally Posted by WBM

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

Thank you. Absolutely!!

**Sweet_Dell** · 12-18-2006, 03:35 PM

I'm back to working out again. We had christmas parties and family christmas gatherings to go to on the weekend and there either wasn't enough time to workout or I just felt crappy (actually hungover). Damn the holidays!!!! lol

Monday December 18, 2006

Deadlifts 30sec RI
115x12
115x12
115x12

Split Squats 75sec RI
45x5
50x5
50x5
50x5
50x5

Lying Leg Curls 75sec RI
80x5
80x5
80x5
75x5
70x5
I was really struggling on the last couple of sets.

This is the end of my 2nd week on Cowpimp's undulating periodization program and even in this short time I'm seeing results. I weighed myself this morning and have lost a couple pounds and I'm seeing more definition in my body!! I'm very happy!!!

**Burner02** · 12-18-2006, 03:37 PM

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

**Sweet_Dell** · 12-18-2006, 03:41 PM

Originally Posted by Burner02

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

Lol!!

Could hardly walk up the stairs tonight....can't wait 'till tomorrow!!

**Burner02** · 12-18-2006, 05:12 PM

I love it when you step offa curb or down the last step...and your legs buckles from under you...
non-gym goers...will look at you odd and continue to scarf down thier dollar meal burger...but a fellow lifter will look at you quizzically...all you have to say is: Squats.
They will know..and give you the nod of approval..

**WBM** · 12-19-2006, 08:41 AM

Originally Posted by Burner02

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

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

Very nice workout, SD. No more hangovers!

**Sweet_Dell** · 12-19-2006, 03:26 PM

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!

Thanks!! No more hangovers...I promise....I hope...I'll try....I think...lol

**Burner02** · 12-19-2006, 03:29 PM

how's the walk today?

hhmm...never hurled after a set...been lightheaded and needed to sit down...even leave..but never puked...

**Sweet_Dell** · 12-19-2006, 03:39 PM

Tuesday December 19, 2006

Standing OH DB Press 60sec RI
20'sx6
20'sx6
20'sx6
20'sx6

Chipups 60sec RI
BWx5
BWx3 pulls/3 negatives
BWx2 pulls/4 negatives
BWx1 pull/4 negatives
I thought if I couldn't pull myself up I could at least work on the negatives. I failed on the last one.

Decline DB Press 60sec RI
25'sx8
25'sx8
25'sx8
25'sx8
25'sx8

Long Bar Rows 60sec RI
60x8
60x8
60x8
60x8
60x8

Very tired but the workout felt good. I love the set/rep mix in this program, it's very challenging for me.

**Sweet_Dell** · 12-19-2006, 03:42 PM

[QUOTE=Burner02;1526993]how's the walk today? QUOTE]

Surprisingly...Not too bad.

**Burner02** · 12-19-2006, 03:46 PM

wellgood! Hopefully tomorrow shall be good too!

da-am! Look at that workout! Luv a woman who can do BW pull ups...was a friend of mine...she was able to walk past a pull up station..knock out a set of ten like it was nothing and keep on her way....and yes, our tongues were hanging out...

**Sweet_Dell** · 12-21-2006, 04:54 PM

Thursday December 21, 2006

Squats (ATG) 60sec RI
70x6
70x6
75x6
75x6

SLDL 60sec RI
125x8
125x8
125x8
125x8
125x8

DB Lunges 60sec RI
25'sx8
25'sx8
25'sx8
25'sx8
25'sx8

I could hardly finish tonight but I refused to give up and take the easy way. Damn stubbornness!! I'm really feeling the workout now because my legs feel like rubber bands.

I know tomorrow is going to hurt!!!

**Squaggleboggin** · 12-21-2006, 05:39 PM

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!

**Sweet_Dell** · 12-22-2006, 02:47 PM

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!

Thanks for stopping by my journal!!

Cowpimp has been extremly helpful and I've learned lots here from everybody really. I wish I could convince more women to step off of the cardio machines and start lifting more because it has helped me achive a leaner and better looking body then just cardio alone could have ever done. But, they think that they are going to look like Ronnie Coleman if they were to lift any sort of heavier weight. This annoys me so much! Thats just my 2 cent rant for today!!

By the way, who is Brooks Kubik?

**Sweet_Dell** · 12-27-2006, 03:39 PM

I'm finally back after the holidays!!!
It felt like all we did was visit with family, eat and drink...oh..wait...that's exactly what we did!!! I don't think I could sit around and eat and do no physical exercise day in and day out but I guess that's the life of the average Canadian!! Couldn't do it!!!
It was good to take a bit of a break but now it's time to get back to a routine.

Wednesday December 27, 2007

Bench 60sec RI
65x6
70x6
70x6
70x6

Yates' Rows 60sec RI
80x6
80x6
85x6
85x6

Bench Dips 60sec RI
BWx20x8
BWx20x8
BWx20x8
BWx25x8
BWx25x8
My tri's were screaming!

Pulldowns 60sec RI
80x8
80x8
85x8
85x8
85x8

It was a good workout and I didn't feel as drained as when I first started this program.

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