"Go for Gold" - New goals, New journal

SheLifts · 09-07-2007, 02:08 PM

I've entered a strength contest between myself and a few other women on another site. We have until March 1 to post stats for deadlift, bench, and squat.

Things are based on our bodyweight/restistance ratio. But I also have a few goals of my own.

Goal 1 : Current weight 147 lbs. I want to get down to 135 atleast.

Goal 2 : Increase bench by 20 lbs. (One day to bench my own body weight.)

Goal 3 : Win the competition of course.

The idea is... if my weight goes down, strength goes up, percentages skyrocket!!!

So here's to new goals and new beginnings.

katt · 09-07-2007, 02:30 PM

Quote:

Originally Posted by SheLifts

I've entered a strength contest between myself and a few other women on another site. We have until March 1 to post stats for deadlift, bench, and squat.

Things are based on our bodyweight/restistance ratio. But I also have a few goals of my own.

Goal 1 : Current weight 147 lbs. I want to get down to 135 atleast.

Goal 2 : Increase bench by 20 lbs. (One day to bench my own body weight.)

Goal 3 : Win the competition of course.

The idea is... if my weight goes down, strength goes up, percentages skyrocket!!!

So here's to new goals and new beginnings.

GOOD LUCK!!!! So.... who's in the group? Is it private?

SheLifts · 09-07-2007, 02:32 PM

thanks katt.

SheLifts · 09-10-2007, 11:00 PM

Quote:

Originally Posted by katt

GOOD LUCK!!!! So.... who's in the group? Is it private?

i just saw your edit.

no, it's at EB.net and open to all members.

SheLifts · 09-10-2007, 11:11 PM

Here's the official plan for strength increase.

My squat 1RM is approx. 80 lbs. (I know, weak!!!)
Deadlift: approx. 1RM 130 lbs.
Bench Press: approx. 1RM is 95 lbs.

Working sets: (pyramid on compounds only)
1@ 60%, 1@70%, 1 @80%

In 4 weeks, I'll reaccess my maxes and adjust weight from there.

I'll do a push/pull/legs. Workout 3 days per week. I wish I could do 4 or 5, but playing employee, student, and mommy takes a TON of my time.

b_reed23 · 09-11-2007, 05:01 AM

just wanted to let you know I'd be checking in from time to time...I'd like some info on the contest if you have it..eb.net doesnt work??

SheLifts · 09-11-2007, 05:52 PM

9-11-07 Legs
To sum up the workout - records broken all around.

Warm up:
3 min. treadmill

Squat: warm up: 45 x 10
55 x 10
65 x 6
75 x 5 PR!!

Deadlift: warm up: 45 x 10
75 x 10
85 x 7
100 x 6 PR!!

(there were some girls hogging the hyper bench, so I had to improvise)
Leg Curl:
40 x 10
50 x 6
60 x 3 PR!! (usually these are in the 30 range)

One Leg Calf Raise:
2 sets of BW + 25 x 12

Core work:
Planks: 3 sets of BW + 10 @ 0:30 each

Cable Crunch:
90 x 12
100 x 9
110 x 6 PR!!

Notes: Best workout in a long time! My body is going to hate me tomorrow.

katt · 09-11-2007, 09:43 PM

HellOOOOOOOO!!???? Can we say Mr PR Queen?????

SheLifts · 09-11-2007, 11:37 PM

The most amazing thing is when you realize you still have the ability to surprise yourself.

katt, i looked through some of my old journals. in the last few years i've doubled or more some of my weights. in a few more years, I'll be up there with yours.

SheLifts · 09-13-2007, 05:04 PM

Pull workout tonight.

SheLifts · 09-14-2007, 09:04 AM

9/13/07 Pull

Warm up: treadmill
cable row: 40 x 12

Lat Pull Dn:
60 x 12
70 x 8
80 x 4 w/ 2 negatives (I'm waning to do a BW pull up one day, I'm getting there.)

One Arm Row: (each side)
10 x 12
15 x 8
20 x 5 (the last 2 were really hard)

EZ Bar Curl: (I don't know what this gym's bar weighs, we'll estimate 15 lbs)
25 x 12
30 x 8
35 x 5

(Sm.Machine) Rack Pulls: (I had the bottom catch too low to begin with)
50 x 12
80 x 8
100 x 4

No Core. Did HIIT cardio, 4 intervals. All in all, good workout.

There's something about seeing triple digits that makes me very proud of myself.

Double D · 09-16-2007, 04:27 PM

Now thats hot!

b_reed23 · 09-16-2007, 09:45 PM

definetly some GREAT work there!! I always love the 3 digit numbers too

SheLifts · 09-17-2007, 09:38 AM

Quote:

Originally Posted by b_reed23

definetly some GREAT work there!! I always love the 3 digit numbers too

did you get the info I pm'd you about where the contest is being held?

b_reed23 · 09-17-2007, 02:05 PM

yes...I am sparky38351

Thanks so much!!!!

SheLifts · 09-17-2007, 02:09 PM

lmao! i didn't realize that. are those your legs in your avatar??

SheLifts · 09-18-2007, 08:53 AM

9/17/07 push

Warm up: treadmill and db press

DB Press:
15 x 12
20 x 8
25 x 6
(For shits and giggles) 30 x 2 w/ 2 negatives PR!!

Overhead Press:
10 x 12
15 x 8
20 x 5

Skull Krushrs:
25 x 12
30 x 8
35 x 4

Rev. Flye:
10 x 10
10 x 8
10 x 7

Cardio: 4 intervals

Notes: I was running late getting to the gym, so I had to do a quick workout. Next week I'll have a little better laid out push workout since I'll have a little more time at the gym.

katt · 09-18-2007, 09:02 AM

Nice PR there!!

SheLifts · 09-18-2007, 09:13 AM

thanks. normally i wouldn't even eyeball the 30's. but i was feeling brave.

b_reed23 · 09-18-2007, 03:17 PM

very good!!

yes, those are mine, that pic is a little over a year old, but they still look the same...I have gained weight but it is all in my belly, and booty

SheLifts · 09-20-2007, 08:27 PM

WOOH HOO!!!! another PR!!!

9/20/07 Legs

Warm up (i'm going to stop listing this)

Squat:
60 x 8
70 x 6
80 x 4

Deadlift:
85 x 8
95 x 6
105 x 6
(I wanted to test myself after this)
115 x 5
125 x 3 PR!!!

I was amazed because my estimated 1rm is 127.

Lying Leg curl
50 x 8
60 x 6
70 x 4

Calf Raise
One LEg standing
BW+25 x 12
35 x 12
45 x 10

Core Work as usual.

NOtes: I totally amazed myself!!!

b_reed23 · 09-21-2007, 01:15 AM

ahem....

katt · 09-21-2007, 09:27 AM

125!! Wow!!!

SheLifts · 09-21-2007, 09:45 AM

thanks gals.

my body hates me today tho. if it can be sore, it is.

Burner02 · 09-21-2007, 10:14 AM

...but in a strange way...you 'dig' that pain...right?

..and my motivational line for the day is for you.
PAIN....is just weakness leaving the body.
PAIN is your friend. It lets you know you are still alive.

I never saw a wildthing sorry for itself, a bird will fall frozen dead from a bough...without ever, having felt sorry for itself

Sorry...I got on a GI Jane kick for a moment there....

SheLifts · 09-21-2007, 10:17 AM

no biggie.

and yes, that pain in a way is soemthing you dread, but when it's there, you are so proud of yourself for what you've done.

Burner02 · 09-21-2007, 10:23 AM

hey...you said you wanted to up your bench press...
how often do u do DB work?
maybe swithc off every here and there and see if that helps?

SheLifts · 09-21-2007, 10:28 AM

i'll be doing BB one week and DB's the next week. I like swapping up, plus, I'm more right dominant, so DB's are a good way to see which side is pushing the barbell more.

This week i'll do BB since I did DB's last week.

Burner02 · 09-21-2007, 12:46 PM

gotcha.

SheLifts · 09-24-2007, 04:13 PM

no gym for me today. i just found out my grandmother has an inoperable cancer and i'm just not in that gym mindset today.

09-07-2007, 02:08 PM	#1
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	"Go for Gold" - New goals, New journal I've entered a strength contest between myself and a few other women on another site. We have until March 1 to post stats for deadlift, bench, and squat. Things are based on our bodyweight/restistance ratio. But I also have a few goals of my own. Goal 1 : Current weight 147 lbs. I want to get down to 135 atleast. Goal 2 : Increase bench by 20 lbs. (One day to bench my own body weight.) Goal 3 : Win the competition of course. The idea is... if my weight goes down, strength goes up, percentages skyrocket!!! So here's to new goals and new beginnings. Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

09-07-2007, 02:32 PM	#3
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	thanks katt. Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

09-10-2007, 11:11 PM	#5
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	Here's the official plan for strength increase. My squat 1RM is approx. 80 lbs. (I know, weak!!!) Deadlift: approx. 1RM 130 lbs. Bench Press: approx. 1RM is 95 lbs. Working sets: (pyramid on compounds only) 1@ 60%, 1@70%, 1 @80% In 4 weeks, I'll reaccess my maxes and adjust weight from there. I'll do a push/pull/legs. Workout 3 days per week. I wish I could do 4 or 5, but playing employee, student, and mommy takes a TON of my time. Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

09-11-2007, 05:01 AM	#6
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	just wanted to let you know I'd be checking in from time to time...I'd like some info on the contest if you have it..eb.net doesnt work?? My Journal!

09-11-2007, 05:52 PM	#7
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	9-11-07 Legs To sum up the workout - records broken all around. Warm up: 3 min. treadmill Squat: warm up: 45 x 10 55 x 10 65 x 6 75 x 5 PR!! Deadlift: warm up: 45 x 10 75 x 10 85 x 7 100 x 6 PR!! (there were some girls hogging the hyper bench, so I had to improvise) Leg Curl: 40 x 10 50 x 6 60 x 3 PR!! (usually these are in the 30 range) One Leg Calf Raise: 2 sets of BW + 25 x 12 Core work: Planks: 3 sets of BW + 10 @ 0:30 each Cable Crunch: 90 x 12 100 x 9 110 x 6 PR!! Notes: Best workout in a long time! My body is going to hate me tomorrow. Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

09-11-2007, 09:43 PM	#8
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	HellOOOOOOOO!!???? Can we say Mr PR Queen?????

09-11-2007, 11:37 PM	#9
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	The most amazing thing is when you realize you still have the ability to surprise yourself. katt, i looked through some of my old journals. in the last few years i've doubled or more some of my weights. in a few more years, I'll be up there with yours. Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

09-13-2007, 05:04 PM	#10
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	Pull workout tonight. Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

09-14-2007, 09:04 AM	#11
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	9/13/07 Pull Warm up: treadmill cable row: 40 x 12 Lat Pull Dn: 60 x 12 70 x 8 80 x 4 w/ 2 negatives (I'm waning to do a BW pull up one day, I'm getting there.) One Arm Row: (each side) 10 x 12 15 x 8 20 x 5 (the last 2 were really hard) EZ Bar Curl: (I don't know what this gym's bar weighs, we'll estimate 15 lbs) 25 x 12 30 x 8 35 x 5 (Sm.Machine) Rack Pulls: (I had the bottom catch too low to begin with) 50 x 12 80 x 8 100 x 4 No Core. Did HIIT cardio, 4 intervals. All in all, good workout. There's something about seeing triple digits that makes me very proud of myself. Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

09-16-2007, 04:27 PM	#12
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Now thats hot!

09-16-2007, 09:45 PM	#13
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	definetly some GREAT work there!! I always love the 3 digit numbers too My Journal!

09-17-2007, 02:05 PM	#15
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	yes...I am sparky38351 Thanks so much!!!! My Journal!

09-17-2007, 02:09 PM	#16
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	lmao! i didn't realize that. are those your legs in your avatar?? Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

09-18-2007, 08:53 AM	#17
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	9/17/07 push Warm up: treadmill and db press DB Press: 15 x 12 20 x 8 25 x 6 (For shits and giggles) 30 x 2 w/ 2 negatives PR!! Overhead Press: 10 x 12 15 x 8 20 x 5 Skull Krushrs: 25 x 12 30 x 8 35 x 4 Rev. Flye: 10 x 10 10 x 8 10 x 7 Cardio: 4 intervals Notes: I was running late getting to the gym, so I had to do a quick workout. Next week I'll have a little better laid out push workout since I'll have a little more time at the gym. Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

09-18-2007, 09:02 AM	#18
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Nice PR there!!

09-18-2007, 09:13 AM	#19
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	thanks. normally i wouldn't even eyeball the 30's. but i was feeling brave. Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

09-18-2007, 03:17 PM	#20
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	very good!! yes, those are mine, that pic is a little over a year old, but they still look the same...I have gained weight but it is all in my belly, and booty My Journal!

09-20-2007, 08:27 PM	#21
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	WOOH HOO!!!! another PR!!! 9/20/07 Legs Warm up (i'm going to stop listing this) Squat: 60 x 8 70 x 6 80 x 4 Deadlift: 85 x 8 95 x 6 105 x 6 (I wanted to test myself after this) 115 x 5 125 x 3 PR!!! I was amazed because my estimated 1rm is 127. Lying Leg curl 50 x 8 60 x 6 70 x 4 Calf Raise One LEg standing BW+25 x 12 35 x 12 45 x 10 Core Work as usual. NOtes: I totally amazed myself!!! Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

09-21-2007, 01:15 AM	#22
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	ahem.... My Journal!

09-21-2007, 09:27 AM	#23
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	125!! Wow!!!

09-21-2007, 09:45 AM	#24
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	thanks gals. my body hates me today tho. if it can be sore, it is. Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

09-21-2007, 10:14 AM	#25
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	...but in a strange way...you 'dig' that pain...right? ..and my motivational line for the day is for you. PAIN....is just weakness leaving the body. PAIN is your friend. It lets you know you are still alive. I never saw a wildthing sorry for itself, a bird will fall frozen dead from a bough...without ever, having felt sorry for itself Sorry...I got on a GI Jane kick for a moment there.... 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

09-21-2007, 10:17 AM	#26
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	no biggie. and yes, that pain in a way is soemthing you dread, but when it's there, you are so proud of yourself for what you've done. Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

09-21-2007, 10:23 AM	#27
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	hey...you said you wanted to up your bench press... how often do u do DB work? maybe swithc off every here and there and see if that helps? 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

09-21-2007, 10:28 AM	#28
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	i'll be doing BB one week and DB's the next week. I like swapping up, plus, I'm more right dominant, so DB's are a good way to see which side is pushing the barbell more. This week i'll do BB since I did DB's last week. Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

09-21-2007, 12:46 PM	#29
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	gotcha. 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

09-24-2007, 04:13 PM	#30
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	no gym for me today. i just found out my grandmother has an inoperable cancer and i'm just not in that gym mindset today. Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

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