• Hello, this board in now turned off and no new posting.
    Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
  • Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex

I am woman hear me roa... Er... What?

Friday

Warmup Circuit

MG Chinups
BW+35 x 3, 3, 3, 3, 3, 3, 3, 3

Front Squats
202 x 6, 6, 6, 6

Dips
BW+15 x 15
BW+30 x 10, 10

Soft Bar Pronated Shrugs
137 x 15, 10

Pull Throughs
180 x 8, 8

Cooldown Stretching


Chinups felt really solid. They didn't get real tough until the very last set. I was very proud of this. I'll definitely be going up to 40 next time. Maybe I'll even be a pound or so up in bodyweight for a little extra resistance.

I added 10 pounds to my front squats, added a set, and dropped 1 repetition from each of the sets. I was definitely pleased with this. I'm fairly comfortable with them now. At least as comfortable as you can get.

Yay for dips nearly pain free. My shoulder is responding much better to dips now. I'm going to need a dip belt in no time like this.

Instead of wrapping a towel around the bar I used a couple of those pussy squat pads. Holy crap, I can barely get my hand around those turds. I started to try with 187. Hah, wasn't going to happen. The weight is humbling, but damn I have to clutch that bastard.

Finished off with some pullthroughs instead of hyperextensions. It is just far less akward to add resistance on these. They fry the lower back nice too. I meant to go lighter, but I'll stick with this weight until I hit 12 or so.
 
what do you do your pull throughs on?

I like pull throughs. I like to also substisute them with Kettle Bell swings. Ir if you don't have Kettle Bells you can try One arm DB swings.
 
gwcaton
Thanks. Definitely a popular movement among powerlifters.

Devlin
I appreciate it. That little bet of lethargy that I felt earlier dissipated quickly once I got moving. No problem at all. I'm glad I didn't overdo it.

P-funk
I do them on a low pulley cable stack.

A one arm DB swing... Could you elaborate? I have an idea, but I would like to make sure I understand.
 
Sometimes when I do front squats I feel like my brain is going to explode.
 
Great w/o Cow!!! I can't believe those front squats!!! Do you lean forward at all going down? I still do. I've got front squats tomorrow. I'll put my 10lbs on each side and go to town :grin:
 
BigDyl
Hah, I feel you. They are not the most comfortable exercise. I really like them though. My quads get brutalized, and it requires so much stabilizing.

BulkMeUp
Yeah they are, but once you get used to them... Well, they are still evil. Heh.

Rocco32
Thanks. I got a little lean on my first few reps of my working sets as I got into the groove. I also go a little lean on maybe the very last repetition or two as fatigue started to settle in. Besides that, I'm doing pretty good in terms of maintaining an upright posture. Good luck going up in weight. Hehe.
 
Saturday

Forgot to post yesterday's workout...

Warmup Circuit

Rest 30secs

Circuit x 5 - No Rest
(Near Sprint - Circuit 1, Karaoke - Circuit 2, High Knees - Circuit 3, Farmer's Walks with 50lb DBs - Circuits 4 & 5)
Pushups x 5
(Near Sprint - Circuit 1, Karaoke - Circuit 2, High Knees - Circuit 3, Farmer's Walks with 50lb DBs - Circuits 4 & 5)
Body Rows x 5

Rest 60secs

Lift
C&Js with 45lb bar x 90secs

Rest 60secs

Circuit
Hindu Squats x 60secs
Hindu Pushups x 45secs

Rest 60secs

Circut x 2 - 60sec RI
Body Squats x 25
(Dips x 10 - Circuit 1, Pushups x 20 - Circuit 2)
Hyperextensions x 25
(Pullups x 5 - Circuit 1, Body Rows x 10 - Circuit 2)
Decline Situps x 20
(Rockup Squats x 30secs - Circuit 1, Jumping Jacks x 30secs - Circuit 2)

Cooldown Walking & Stretching


I think I'm going to stick with 5 bouts during my circuit routines from now on. My conditioning has definitely improved, especially since I have been hitting the gym a total of 6 days per week the past couple of weeks. Hindu pushups get hard really fast! Cool movement indeed. I'll certainly be implementing those again.

My diet was probably about on point with calories and somewhat on point with macros, but I made substitutions all over the place. Most things were reasonable. For example I had some trail mix and a hot dog at school (Only thing they had), some chicken tenders with pasta and veggies at the grocery store, and a turkey warp with grapes at a concert I went to. Anyway, today should be a bit more solid in the diet department with a possible cheat mixed in.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
hindu squats and hindu push ups...lol, have you been reading stuff from that dude Matt Fury? Those are tough exercises when you do them for time like that.
 
P-funk said:
hindu squats and hindu push ups...lol, have you been reading stuff from that dude Matt Fury? Those are tough exercises when you do them for time like that.
Click to expand...

I didn't get it straight from Matt Furey's site, but yeah, that guy was mentioned in the article I got them from. They were indeed tough. The pushups were a Hell of a lot harder than the squats I found.
 
You have article links on those?
 
As always, your wide knowledge of moves no one in their right mind would do is astounding.
 
Sunday

Pylon
Haha, thanks. I like to keep things interesting.

Devlin
Try these moves out some time!


Warmup Bodyweight Stuff

Circuit x 3 - 60sec RI
Bird Dogs With Straight Legs x 10secs Per Side
Side Bridges With Hip Abduction x 10secs Per Side
Planks x 10secs
6inch Leg Lifts x 10secs

Cooldown Stretching


Just did some static core stability stuff and stretching today. Pretty much an off day. The bird dogs are actually pretty tough though.

Diet was on point today. I did replace one of my meals, but I had salmon, a lentil rice mix, and some salad with oil and vinegar for dressing. So, even my replacement meal was clean.
 
It's funny. I check in here now and again to see if Cow posts any exercises I might know :laugh:
 
Monday

boilermaker
Thank you sir. It's the only way I can keep myself consistently doing cardio. Hehe.

Rocco32
My goal is to make it so no one can ever recreate my workouts without doing research. Mwahahaha.


Warmup Circuit

Deadlifts
337 x 3, 3, 3, 3, 3, 3, 3, 3

Unilateral DB Rows
110 x 8, 8, 5

Decline Presses
215 x 6, 6, 5, 4

Overhead Squats
67 x 12, 12

Rotational Leg Raises
BW x 5, 5 (Per Side)

Cooldown Stretching


Deadlifts went pretty smoothly. I'm getting pretty good at picking the weight for my 8x3 lifts. It definitely got really tough on the very last set though. It started coming up pretty slow those last few repetitions. Form stayed solid though.

I had to switch up the order of my lifts. There were a total of 3 people in the weight section during my workout. One of them grabbed the decline right as I walked toward it. I just did my rows first instead. I think I had some left in me, but my grip was getting a little loose. Next time I think I'll get it, or come damned close.

Decline presses went good. My shoulder felt okay. The first set bothered me a bit, but after that it was smooth sailing. I meant to use 205. I thought I used 195 last time, but apparently not. Oh well, I went up in reps and weight. Good stuff. I'll keep it here next time around.

Overhead squats are becoming more comfortable. I took a really wide stance and turned my feet further out. I looked at some shots of olympic lifters doing these, and noticed they did this. It definitely helped a lot.

I tried this new movement I saw someone doing. Basically, you lay on your back and put your arms out on the floor next to your making a T with your body. Then lift your legs so they are pointing straight in the air. Rotate from side to side. These are hard. I saw someone doing them while hanging upside down from a chinup bar. That's my ultimate goal. I tried that too. Hella hard!


Bodyweight
188.4 (+3.5 from 11/28)

Somehow my bodyweight was up 3.5 pounds from last time I checked exactly 1 week ago. It had been hovering around 184.5-.9 for quite a while. I know I must be retaining some water and such, but I'll be keeping my calories the same and watching closely. Hopefully I don't have to increase calories to see continued weight gain for at least a few weeks. I'll be happy when I get back into the 190s.
 
Tuesday

Warmup Circuit

Rest 60secs

Circuit
Lunge + Overheadpress Complex with 20s x 30secs
Lunges with 20s x 30secs
Jump Rope x 45secs

Rest 60secs

Circuit x 2 - No Rest
(Lateral Box Jumps x 30secs - Circuit 1 / Box Jumps x 30 secs - Circuit 2)
Body Rows x 10
Pushups x 10

Rest 60secs

Circuit
Hindu Squats x 60secs
Hindu Pushups x 30secs
Jump Rope x 30secs

Rest 60secs

Circuit x 2 - 60sec RI
Body Squats x 25
(Body Rows x 10 - Circuit 1 / Pullups x 5 - Circuit 2)
Hyperextensions x 25
(Pushups x 20 - Circuit 1 / Dips x 10 - Circuit 2)
(Leg Raises x 10 - Circuit 1 / Spread Eagle Situps x 20 - Circuit 2)
Burpees with Pushups x 30secs

Cooldown Walking & Stretching


Death.
 
Hi,
Just started a journal here today and wanted to pop in and say hello...wow..you really lift some heavy weight....i'm hoping to get to that level someday...i love the link to the bodyweight workouts...thanks...

Vanessa
 
I dont know if I could workout like that.. I mean does it really tax you that much?
 
PreMier said:
I dont know if I could workout like that.. I mean does it really tax you that much?
Click to expand...


oh hell yea! BW training can kick your ass, especially when done for timed intervals.
 
Going back to the leg work in your older post, I've done those in a class, but you have someone stand over you near your head. You bring your legs straight up, then they grab your ankles and throw them toward the floor either to your left, right, or away from your head. Your goal is to keep your feet from hitting the floor. Yikes.
 
Vanessa40
Thanks for comin' on in. I appreciate the compliments. I'll be sure to check out your journal as well.

PreMier
Try it. You shall see. Truly time the rest intervals and durations of each movement and don't wait at all in between exercises.

P-funk
Damned straight!

BulkMeUp
I felt that was pretty descriptive. Burpees are rough.

Pylon
I've done those as well. Those are rough, definitely. Stuff with medicine balls can be brutal too.

gwcaton
Thank you sir. They are a little different, but I really enjoy them.
 
You'll be proud to know they are putting in a set of kettleballs at my gym. I explained (or tried to) the turkish getup. They were stunned. I'm printing off the article you linked to a while back for them. I know you can do them with dumbells, but if this gets them moving faster on the balls, I'll be happy.
 
Turkish get ups are something I'd like to try. Sure, it would suck, but that's the whole point. I need to do one of those with a DB sometime.

Good job with the workouts, CP. Circuit stuff can definitely kick ass. I started it this week (as you're well aware) and it was pretty rough stuff. Circuit style with clean and presses followed by farmers' walks followed by pull ups is no joke!

Good luck. I'm sure you'll continue to progress.
 
You must log in or register to reply here.

Similar threads

bandaidwoman
bandaidwoman's crank crushing journal
Replies
23
Views
3K
I Are Baboon
I Are Baboon
chiquita6683
Wonder Woman's no drama journal......ok maybe a lil
Replies
0
Views
1K
chiquita6683
chiquita6683
chiquita6683
Woman of Wonder with great Desire
11 12 13
Replies
361
Views
15K
chiquita6683
chiquita6683
Back
Top