Sweet_Dell's Journal

[Burner02]

Lookin' good! Bet you were stronger? Maybe the extra days off..and the extra food...filled ya up, rested you..and now u are ready to tear it up again!

 

[Double D]

So on each workout you only do 3-4 exercises?

 

[Sweet_Dell]

Lookin' good! Bet you were stronger? Maybe the extra days off..and the extra food...filled ya up, rested you..and now u are ready to tear it up again!

Hey, thanks!! Yes, ready to get back into the groove!!!

 

[Sweet_Dell]

So on each workout you only do 3-4 exercises?

Yes. I'm following Cowpimp's undulating periodization program. I really like it and have seen some positive changes in my body. I am getting leaner on this program and muscle definition is coming up. I was stuck in my old program and this one seemed to give me another jump start. I now know that I have to change my rep/set/RI if I still want to see results. This is something I never took into a lot of consideration before. But I'm learning!!!

 

[Burner02]

Hey!
Shock-n-awe, baby!
SHOCK AND AWE!

 

[Double D]

Thanks for the explanation. I just did change my program as well. My results kinda just stopped. I am hoping they pick back up soon!

 

[Sweet_Dell]

Well so much for getting back into the routine of lifting. I didn't count on getting the flu!!! I'm still not feeling 100% (actually I'm not feeling even 80% yet!! lol) but I know from previous experience not to push myself to soon and just rest and get better. Kind of sad but I miss my workouts and just feel like shit!!!
Oh well... I'm sure I will be back posting workouts soon enough. Then I will happier!!!

 

[Burner02]

so will we!

Happy New Year!
Hope you are feeling better soon!

 

[WBM]

Seems like the ickies are going around right now. I hope that you're feeling better!

 

[Sweet_Dell]

Hi all!!

Well I'm started on the road to recovery. This has been a rough 2 weeks and I think I'm almost feeling better!!! lol. I will see how I feel tomorrow and maybe try a workout then. Can't wait to get back and start to lift again. I feel so weak!
I'm keeping my fingers crossed!!!

 

[Burner02]

if u are still sick..bite the bullet and wait till u are better...it will tax your immune system..and take longer to get better...Trust me..I know all about chomping at the bit to get back in the gym..

 

[Sweet_Dell]

Monday January 8, 2007

I'm back.....!!!! Definitely feeling better!!

Here's how the workout went...

Standing OH DB Press 75sec RI
20x3
20x3
20x3
20x3
20x3
20x3
20x3
20x3

Close Grip Pullups 75sec RI
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx2 (I tried for 3 but failed at 2)

Decline DB Press 45sec RI
25'sx10
25'sx10
25'sx10
25'sx10

Long Bar Rows 45sec RI
60x10
60x10
60x10
60x10

I was happy with the workout and it seems like I just picked up where I left off last time. It's good to be back!

 

[Sweet_Dell]

Tuesday January 9, 2007

Squat (ATG) 75sec RI
85x3
90x3
90x3
90x3
90x3
90x3
90x3
90x3

Rom. DL 45sec RI
125x10
125x10
125x10
125x8

Reverse DB Lunges 45sec RI
25'sx10
25'sx10
25'sx8
25'sx0
Couldn't finish my sets on this one. My legs were starting to shake!!!!

It was a hard workout and I'm sure I'll be feeling it 24 - 48 hours from now!

 

[Burner02]

wow..back w/ a vengance, eh? look at all those pull ups!
How do u like doing the standing DB Mil Presses?

 

[Sweet_Dell]

wow..back w/ a vengance, eh? look at all those pull ups!
How do u like doing the standing DB Mil Presses?

Yes, back and ready to go! Rest really does the body good.

The standing DB presses are actually harder for me to do then the seated. I don't know if that's normal? I can press more weight seated then standing. I like doing them though. Makes for beautiful shoulders!!

 

[DOMS]

The standing DB presses are actually harder for me to do then the seated. I don't know if that's normal? I can press more weight seated then standing. I like doing them though. Makes for beautiful shoulders!!

You may need to work on your core.

 

[Sweet_Dell]

You may need to work on your core.

Yes. I think you are right. I remember when I started I could barely lift 15lb DB's for Standing OH Press and I wasn't doing as much in the way of compound lifts or effective core work.

 

[DOMS]

Yes. I think you are right. I remember when I started I could barely lift 15lb DB's for Standing OH Press and I wasn't doing as much in the way of compound lifts or effective core work.

My favorite core exercise is the Overhead Squats.

If you need any help with really working your core, check out P-funk's, Cowpimps, or Dale's journals. Those guys know so much that if I tried to take in all they had to teach, it'd be like Scanners. *POP*

 

[Sweet_Dell]

My favorite core exercise is the Overhead Squats.

If you need any help with really working your core, check out P-funk's, Cowpimps, or Dale's journals. Those guys know so much that if I tried to take in all they had to teach, it'd be like Scanners. *POP*

Thanks for the suggestions!
I remember trying to do overhead squats at the gym for the first time and I really liked them. I found they worked everything!! I had a lot of people starring at me because nobody did these much less even squated. I guess I felt insecure about doing them so I just stuck with squating. Now I workout at home so I'm definitely going to incorporate them in my program and do some more searching on core exercises.

 

[Sweet_Dell]

Thursday January 11, 2007

Bench Press 75sec RI
75x3
75x3
75x3
75x3
75x3
75x3
75x3
75x2

Yates' Rows 75sec RI
90x3
95x3
95x3
95x3
95x3
95x3
95x3
95x3

Bench Dips 45sec RI
BW+15x10
BW+15x10
BW+15x10
BW+15x8

Pulldowns 45sec RI
80x10
80x10
80x10
80x8


Good workout but I'm tired now.

 

[Gazhole]

Strong looking workouts!

Overhead Squats are a good way to go. Theyre pretty tough, but well worth the effort.

I like doing Farmer's Walks for overall strength aswell. Good for gripwork too.

 

[Sweet_Dell]

Friday January 12, 2007

Deadlifts 75sec RI
155x3
165x3
165x3
165x3
165x3
165x3
165x3
165x3 *Oh...I'm going to feel this tomorrow!!!

DB Split Squats 45sec RI
35'sx10
35'sx10
35'sx10
35'sx10

Good Mornings 45sec RI
45x10
55x10
55x10
55x10 *Still trying to get my form down.

Planks 30sec
Birddog 28sec
(30sec RI)
Planks 38
Birddog 20
I'm not sure if I should be doing sets of these or just building up my overall holding time on them?

 

[Squaggleboggin]

If you're looking for some core exercises, I have a few suggestions:

-Overhead Bulgarian squats
-Turkish get ups
-Unilateral RDLs
-Unilateral benches
-Power snatches

I didn't see any of these in your workouts at first glance, so you might want to give them a try. They're so much fun!

Nice job with the workouts. I really like seeing someone else doing the same type of training that I do. Excellent work!

 

[DOMS]

Thanks for the suggestions!
I remember trying to do overhead squats at the gym for the first time and I really liked them. I found they worked everything!! I had a lot of people starring at me because nobody did these much less even squated. I guess I felt insecure about doing them so I just stuck with squating. Now I workout at home so I'm definitely going to incorporate them in my program and do some more searching on core exercises.

Don't ever let anyone else's unqualified opinion of you stop you from doing anything weight training-related. There are people giving me crap just for working out!

I work out at home too. There are a few pieces of equipment that I miss out on, but it's not worth it to me to go work out at a gym.

 

[Sweet_Dell]

If you're looking for some core exercises, I have a few suggestions:

-Overhead Bulgarian squats
-Turkish get ups
-Unilateral RDLs
-Unilateral benches
-Power snatches

I didn't see any of these in your workouts at first glance, so you might want to give them a try. They're so much fun!

Nice job with the workouts. I really like seeing someone else doing the same type of training that I do. Excellent work!

I looked up Turkish get ups (I had no idea what they were?) and I started to incorporate them when I jump rope. Sort of like a circuit training idea. 30sec jump rope/30sec Turkish get ups/30-45sec rest. I can only do about 5 intervals of these before I start to really drag my ass but, it's a start! I hate cardio so I try and make it kind of interesting.

I have done Unilateral RDLs and they are very effective. Definitely feel them!

Thanks for all the suggestions!

 

[Sweet_Dell]

Don't ever let anyone else's unqualified opinion of you stop you from doing anything weight training-related. There are people giving me crap just for working out!

I work out at home too. There are a few pieces of equipment that I miss out on, but it's not worth it to me to go work out at a gym.

I miss some of the friends I made at the gym but, I definitely don't miss all the "advice" that I use to get while I worked out (believe me there was a lot of "knowledgable" people giving me their opinions). So I'm loving working out at home.

 

[Sweet_Dell]

Monday January 15, 2007

Standing DB OH Press 30sec RI
15'sx12
15'sx12
15'sx12

Close Grip Pulldowns 30sec RI
80x12
85x12
85x10

Incline DB Press 75sec RI
20'sx5
20'sx5
20'sx5
25'sx5
25'sx5 My bench just SUCKS!!! My wrist either gets sore or I get a pain in my shoulder so I can't go heavier.

Long Bar Rows 75sec RI
75x5
80x5
80x5
80x5
80x5

Not a bad workout and I felt stronger on my pulls this time.

 

[Bakerboy]

Looking good! If you wanted to work your core more you could replace the incline DB bench presses with pushups - do sets of 5 moving your feet up on the stairs- 1 step, 2 steps, 3 steps and then back down again. Just an idea.

 

[Burner02]

I miss some of the friends I made at the gym but, I definitely don't miss all the "advice" that I use to get while I worked out (believe me there was a lot of "knowledgable" people giving me their opinions). So I'm loving working out at home.

I hate it when people give you unsolicited advice...the neve of them...
BTW...the next time you are benching...your feet should be.....

 

[Sweet_Dell]

I looked up Turkish get ups (I had no idea what they were?) and I started to incorporate them when I jump rope. Sort of like a circuit training idea. 30sec jump rope/30sec Turkish get ups/30-45sec rest. I can only do about 5 intervals of these before I start to really drag my ass but, it's a start! I hate cardio so I try and make it kind of interesting.

I have done Unilateral RDLs and they are very effective. Definitely feel them!

Thanks for all the suggestions!

I'm such an idiot!!! I meant to say that I do 30sec jump rope/30sec Burpees (not Turkish get ups!!) 30-45sec rest.

But, I plan on incorporating Turkish get ups in my full body workout day in the next program.