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GG's P-Side Experiment - Mission: Obstacle Course

Workout - August 29, 2005

Speed Squats
105/2 x 5
100/2 x 5
RI 30 sec

notes: my knee has been giving me reason to worry, and on the 5th set at 105lb i heard a popping sound, so i started to lower the weight. Went to 100, and the knee didnt' pop again, so I kept it there for the remaining sets. I'm not sure if my speed was speedy enough on the way up, but it was definitely faster than my regular squatting speed...

SLDL
85/10
90/10
95/10
100/10
RI 30

Leg Press
180/10 x 4
RI 30

notes: it's been a while since i did the leg press, and 180 felt like HELL. I remember when i was banging out 230 like nothing back in april or march! argh...

Hyperextensions
bw/10 x 4
RI 30

Lying Leg Curls (with toes pointed)
35/15 x 3
RI 30

Shrugs
65/10 x 3
70/10
RI 30

Grip work - Timed Holds
135/20 seconds
135/22 seconds (BARELY)
135/17 seconds
RI 30

Stretching/SMR
 
GoalGetter said:
I was so happy to see you guys. wish i could have spent more time...

You guys really do have to make it out here, but please just worry about getting the house right now!!! :hot:
Click to expand...
Will do.. :thumb:
 
Workout - August 30, 2005

Workout

After warming up, here's how it went down...

Barbell Bench Press
RI: as long as I needed (around 2.5 minutes each time)
45/10
65/8
75/5
95/2
100/1
110/F
105/F

notes: was trying to max out with singles... i was overcome with confidence and ambition (i got cocky after hitting 100lb) and loaded up wiht 110 thinking it would be cake. uh... no. Lowered to 105. still no cake to be found. not even crumbs. couldn't get it off my chest.

RI for the rest of the exercises: 30 seconds

Pull-ups
bw/3 x 5

notes: WOO HOO! felt strong on these today. I still don't have GREAT form and i end up shrugging my shoulders and "hunching over" the pullup bar, rather than opening up my chest and arching my back, but i'll get there. at least i'm getting up. And just to be clear, these were PULL-UPS not chin-ups.

BB Overhead Press
45/10 x 2
45/8 x 2

Dumbbell Pullovers
25/10
30/10 x 3

notes: last set BARELY

Prone Incline Dumbbell Flyes
5/12
7.5/12 x 2
7.5/10

notes: started getting really ugly on that last set so i left it at 10

Front Raise w/ Plate
10/15 x 3

notes: you can all laugh at me for thinking I could do this with a 25lb plate. 10lb was killing me after all the other stuff i'd done already.

Tate Press
10lb/10 x 4

Abs...

Physioball Crunches with Dumbbell behind my head
12.5lb/12 x 3

notes: harder than it seemed it might be when i wrote out my workout this morning

Hanging Knee Raises
bw/10 x 3

notes: i started with my arms in the slings, and this very helpful trainer came and lectured me on how i'm tearing at the ligaments and tendons and muscle fascia in and around my shoulder girdle and lats, and potentially causing tears near the thoracic spine, blah blah blah... To his credit, this is the first time I hear of this, so I'm not entirely going to dismiss it but i am going to look this up. he suggested that I just hang from the bar with my hands (like the bottom position of a pullup) and also suggested that I start with my legs at 90 degrees, and curl my pelvis upward from there, so as to avoid working the hip flexors instead of the rectus abdominus. He stuck around for my entire ab workout so i just did what he said rather than pause the whole thing to argue or delve deeper into the subject. i was kinda annoyed (because i hate being accosted by know-it-alls) but at the same time kinda interested and concerned about doing it "right"...

Decline Bench Oblique Crunches
bw/15 x 2 (each side)

Nautilus weighted crunches
55/15 x 3

Stretching

Incorporated some of the AIS stretching from Core Performance, as well as some light yoga moves, and a little SMR on my lats and lower back
 
Workout - September 1, 2005

Rack Deadlifts, pins set below knee-level
RI 2 minutes

95/5
115/3
135/2
155/1
175/1
195/1 - PR!
205/1 - PR!

notes: slight rounding, hips extended too quickly, shaking like a diesel truck (according to patrick!), but once i got it all the way up, locked out, and held it solid for a good 3-4 seconds.

Good Mornings
RI 45

65/6
75/6
85/6
90/6

Olympic Front Squats
RI 45
85/4 x 3

Forward Lunges
RI 45
15lb DB/12 x 3

Reverse Hyperextensions
RI 45
bw/12 x 3

45-Degree Calf Raises
RI 45
160/15 x 3

Stretching...
 
yea, with a 45lb plate on the bar, off the rack the plates were only about an inch or less off the floor! So it is close to a full deadlift too. Her legs were shaking like mad on the initial lift, I thought she was going to combust. It looked like an engine about to explode. Once the bar passed her knees I knew she would lock it out.

Why olympic front squats? Because she can! lol.....the last rep of the last set she went fucking rock bottom and crashed the pins in the power cage. haha.
 
Clearly i'm better at moving heavy things than at, say, jumping hurdles. hahahahahahaha! This was an awesome workout today. I felt SO STRONG. Just great! I loved it!
 
GoalGetter said:
Clearly i'm better at moving heavy things than at, say, jumping hurdles. hahahahahahaha! This was an awesome workout today. I felt SO STRONG. Just great! I loved it!
Click to expand...
Hope you feel the same tomorrow - :lol:
 
Hey Ivy, nice w/o's!!! I'm definately following your progress with this journal :thumbs: You've got some really good strength right outta the cage.
 
Christ, that's a fat deadlift for a girl of your weight. This girl is packing heat!
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
MonkeyMan: THanks :)

Rocco: Thanks! At least this is one thing I am pretty decent at, cause i can't jump a hurdle for shit! hahaha!

CowPimp! Nice to see you here! Thanks!
 
Workout - September 2, 2005

Speed Bench
RI 45
60/3
65/3 x 4
70/3 x 3
75/3 <--- not as "speedy" as it should have been :rolleyes:

Incline Dumbbell Bench Press
RI 30
20/12
25/12
25/11

Support Row
RI 30
20/8
25/8 x 2

notes: does anyone know how much that bar weighs without any weight on it? I'm pretty sure I pulled more than 20, or 25lb, but i've never known how much that whole thing weighs before adding plates...

Wide Grip Pulldowns
RI 30
#5/10 x 2
#5/9

Hammer Curls
RI 30
12.5/10, 8, 8

Cable External Rotation
RI no rest between sides
5/15
2.5/15 x 2

Abdominals

Physioball Crunches with 25lb on chest
25/20 x 2

Jacknife
bw/20 x 2

Full Body Crunches
bw/20 x 2

Nat. Weighted Crunches
60/20 x 2
 
Workout - September 2, 2005 - Part 2

Evening Cardio, 30 minutes, Precor with Ramp Intervals
 
Workout - September 4, 2005

Speed Squats
95/2
105/2 x 9
RI 45

notes: i feel like a dumbass doing sets of two, but if p says this is not retarded, then i will trust him and just do it. they were nice and fast, though from coming up so fast, the weight started to feel heavy around set 8, so 8-9-10 were a little slower and not as speedy as I feel they should have been...

SLDL
RI 30
105/8
115/8
120/8 x 2

notes: NICE and heavy and tough as hell... i love it.

Leg Press
RI 30
230/6 x 3
240/6

notes: and I feel i could have gone even heavier on this...

Hyperextensions
RI 30
bw/12 x 4

Lying Leg Curls
RI 30
40/10 x 2
40/9
40/8

notes: i didn't fail in any of these sets, but if i felt that i was going to start "cheating" on the next rep i would just stop

BB Shrugs
RI 30
70/8
75/8
80/8 x 2

Timed Holds
RI - as long as i need for the palms of my hands to stop feeling like they're on fire.
140/:38
140/:20
140/:16

notes: i hate this. It feels like the texture on the bar is tearing right through the palms of my hands. I HATE THIS. BUT i know it will help me with my grip for really heavy deadlifts and for some of the obstacles in the obstacle course. So i do it.

Stretch....

------------

After the gym today I went and got a 1 hour facial and upper body massage at this little spa where I go to get my nails and toes done. They have a labor day weekend thing going on for those of us who didn't leave the city. LOVED IT. Yesterday I got a pedicure and went all girly wiht it, did them up in RED for the first time in my life. I feel like such a little hussy with my red toe nails! hahahahaha!:hot:
 
GoalGetter said:
I HATE THIS. BUT i know it will help me with my grip for really heavy deadlifts and for some of the obstacles in the obstacle course
Click to expand...
Didn't the P give you one of his Ironmind gripper's to use?

I know mine has helped me
(I haven't dropped the bar in weeks) - :D
 
The Monkey Man said:
Didn't the P give you one of his Ironmind gripper's to use?

I know mine has helped me
(I haven't dropped the bar in weeks) - :D
Click to expand...
As a matter of fact, he keeps suggesting i get one of the lighter ones, like the 60lb gripper, but i keep stalling the purchase. I feel weird using one. It makes me think of high school "tough guys" like one of the guys in The Outsiders or something... I really should get one though...
 
maybe the spring loaded adjustable ivoanko super gripper?
 
You could also get a finger board (used for climbers)
those produce killer results

But IMO the IM-gripper is much more convenient - :shrug:
 
How dorky is she going to look carrying that thing around - :lol:

(Although very effective)
 
The Monkey Man said:
How dorky is she going to look carrying that thing around - :lol:

(Although very effective)
Click to expand...


not dorky at all. people in our gym don't train. they are there for show. they already don't know what to think when she works out. this just adds more fuel to the fire.
 
I have been taking my gripper everywhere with me...
In the car, at my desk, ETC...
I carry it in my pocket sometimes... It just seems handy that it is so small


You guys should just hook up that thing to like a shoulder strap, so she can have and
work it when counting off reps with clients and stuff


Here is the fingerboard..
649051Lrg.jpg


And a recommended program - :)
 
P-funk said:
not dorky at all. people in our gym don't train. they are there for show. they already don't know what to think when she works out. this just adds more fuel to the fire.
Click to expand...
This is true. :laugh:
 
Workout - September 6, 2005

Flat Bench Press
w/up with bar/12 x 2
w/up 65/2 x 3
w/up 75/1

95/2 x 5

Pullups
3, 2, 3, 3, 2, 2
Total 15

Barbell Overhead Press
55/6 x 4

Dumbell Pullovers
35/8 x 4

Prone Dumbbell Flyes
10/10 x 4

Front Raise
12.5/12 x 3

Tate Press
12.5/8 x 2
15/8 x 2

Abs

Physioball Crunches with 25lb Plate 20 x 2
Hanging Knee Raises 10 x 2
Decline Bench Oblique Crunches 15 to each side
Nat. Weighted Crunches 60/20 x 2

Cardio

Rowing Sprints, 12 :30/:30 sprints
Best distance 121m, worst distance 111m
 
P-funk said:
not dorky at all. people in our gym don't train. they are there for show. they already don't know what to think when she works out. this just adds more fuel to the fire.
Click to expand...

Hell, I train and I would be surprised to see someone like Ivonne tearing it up like she does. Most women that come to my gym do some cardio, hit up the hip abductor/adductor machine, and if they're really on they'll do a little stretching too.

I'm waiting for a woman to come do some squats until her legs are shaking. Love at first sight...
 
hi...........
 
motopsyko32 said:
hi...........
Click to expand...
WOAH! you're alive!!!! :) hello little brother! Have things returned to normal down there, or are you now preparing for ophelia??
 
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