Sweet_Dell's Journal

[Sweet_Dell]

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.

That's a good idea. I think I would just do normal pushups though. I find them challenging as is!! I think feet on the stairs would just about kill me right now!!

 

[Sweet_Dell]

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

Don't even start!!!!

 

[Burner02]

good morning!

 

[Sweet_Dell]

Tuesday January 16, 2007

Squats 30sec RI
55x12
55x12
55x10
I hate doing high rep squats...so hard!!

RDL 75sec RI
155x5
155x5
155x5
155x5
155x5

Legs are starting to shake by now.

DB Bulgarian Lunges 75sec RI
20'sx5
20'sx5
20'sx5
20'sx5
Screaming profanity now.... ...convinced myself to finish
20'sx5
Oh Thank God!!! It's over!!

I love leg day...I love leg day...I love leg day...

 

[DOMS]

Wouldn't it make more sense to do Lunges first? Aren't you too unsteady after the Squats and RDLs?

 

[Sweet_Dell]

Wouldn't it make more sense to do Lunges first? Aren't you too unsteady after the Squats and RDLs?

I thought you were always to do your most compound movements first then follow with the rest. I'm following Cowpimp's program in the training section of the forum.

 

[DOMS]

I thought you were always to do your most compound movements first then follow with the rest. I'm following Cowpimp's program in the training section of the forum.

I'm just a n00b, so take my advice with a lot of salt.

Generally, you do want to do them big compounds first, but since the lunges require so much balance, you may want to do them first in this case.

You should ask Cowpimp, P-funk, or one of the other, more knowledgeable, people about this.

 

[Sweet_Dell]

I'm just a n00b, so take my advice with a lot of salt.

Generally, you do want to do them big compounds first, but since the lunges require so much balance, you may want to do them first in this case.

You should ask Cowpimp, P-funk, or one of the other, more knowledgeable, people about this.

I appreciate your questions and it's making me think about how a program is set up. I'm sure that Cowpimp and P-Funk have a ton of info in the training section on this. I will definitely do a search.

 

[Bakerboy]

^ I think you are lifting in the right order... I wouldn't change anything. If you are having problems with your uni-lateral leg work after squats just increase the time you rest between the two exercises.

 

[Sweet_Dell]

Thursday January 18, 2007

Bench Press 30sec RI
60x10
60x10
60x10

Yates' Rows 30sec RI
65x12
75x10
75x10

Bench Dips 75sec RI
BW+25x5
BW+25x5
BW+30x5
BW+30x5
BW+30x5

Pulldowns 75sec RI
95x5
95x5
100x5
100x5
100x5

Jump Rope
8 intervals 30sec jump/ 30 rest

Planks 30sec RI
35sec
35sec

Reverse Crunches 30sec RI
10
8
failure

I'm thinking about the changes I'm going to make to my next program. I might do a upper/lower/fullbody program with more unilateral and core work incorporated in it.
I think it will be fun to try and put together a program and use some of the "new stuff" that I learned here!

 

[Sweet_Dell]

^ I think you are lifting in the right order... I wouldn't change anything. If you are having problems with your uni-lateral leg work after squats just increase the time you rest between the two exercises.

Thanks! I think I will do that.

 

[Burner02]

Tuesday January 16, 2007

Squats 30sec RI
55x12
55x12
55x10
I hate doing high rep squats...so hard!!

heh...u should try a set of 20...take the weight you'd normall do for 10...but...do 20. rest/pause...take a sec...do a couple at a time..but get thru the 20...you'll wanna pass out after...but it will be a glorious numb pain when u are finished...


Have u done lunges on the smith machine? See..that worthless dust collector actually HAS a purpose...set a bench behind you:
set your trailing foot on top of the bench. (top of foot...picture yourself running)
Do your reps. You will be stable..and you will be whimpering after your sets...

 

[Sweet_Dell]

heh...u should try a set of 20...take the weight you'd normall do for 10...but...do 20. rest/pause...take a sec...do a couple at a time..but get thru the 20...you'll wanna pass out after...but it will be a glorious numb pain when u are finished...


Have u done lunges on the smith machine? See..that worthless dust collector actually HAS a purpose...set a bench behind you:
set your trailing foot on top of the bench. (top of foot...picture yourself running)
Do your reps. You will be stable..and you will be whimpering after your sets...

Oh my God!!! No. I won't be doing 20 rep anything in my life time!!! I guess I'll just be a low rep girl forever.....and I'm ok with that.

I have done those lunges that you suggested but, only with dumbbells (bulgarian squats I believe there're called?) and they are VERY effective.
As for doing them on the Smith Machine...Well honestly I'm not a Smith Machine girl either. (although it makes a great towel holder) I guess I'm a old school, free weight kinda girl!!

 

[Sweet_Dell]

Im back!!!
I put my back out so I had to take the week off of lifting and heal. Much better now and with the week off I had a lot of time to think about my next program. I'm going with a 3 day a week full body workout (which I have never done before so, i'm looking forward to it). I got a lot of great ideas from other peoples journals here as well as suggestions for core strengthening. So I tried to apply all of these in my new program.

Monday January 29, 2007

DB Bulgarian Squats 45sec RI
20'sx12
20'sx12
20'sx12

Unilateral DB Bench Press 45sec RI
15x12
20x12
20x12
First time doing these. I liked them!!

DB SLDL 45sec RI
35'sx12
35'sx12
35'sx12

Single DB Rows 45sec RI
25x12
30x12
30x12

DB Curls 30sec RI
25'sx6
20'sx10
20'sx10

Planks 30sec x 2 30sec RI

My whole body was saying WTF!!!! Loved It!!! or...maybe I'm just sadistic?

 

[Burner02]

hey! Glad to see you back!
naw...that 20 rep idea...is a body shock....u only do it every once in a while....u think your body was saying WTF now...try that...just once...if u don't hurl...yould wish u had....

true..smith is towel holder....but that's about the only exercise I'd use it for...

 

[Bakerboy]

Looks tough- high reps and low rest intervals, very nice!
What does your new program look like?

 

[Sweet_Dell]

Looks tough- high reps and low rest intervals, very nice!
What does your new program look like?

That was workout A -
Lower Push
Upper Horizontal Push
Lower Pull
Upper Horizontal Pull
Biceps (accessory work)

Workout B -
Lower Pull
Upper Vertical Push
Lower Push
Upper Vertical Pull
Triceps (accessory work)

I will follow a undulating periodization:
3x12 45sec RI
5x5 90sec RI
4x8 60sec RI

I'll see how it work for me and make changes along the way.

 

[Bakerboy]

Looks good SD. I can't believe that your longest rest interval is 90 sec- wow!
Just looking at those numbers makes me sweat!

 

[Sweet_Dell]

Looks good SD. I can't believe that your longest rest interval is 90 sec- wow!
Just looking at those numbers makes me sweat!

Me too!!

It looks good on paper but, I might have to change a few things along the way. I want to drop a few pounds and work on my core strength. I couldn't have put together a program like this if I hadn't come across this forum. That's for sure!!

 

[Sweet_Dell]

No workout today... Feeling shity for the past 2 days now so I'm just taking it easy. Damn Cold!!!

 

[Burner02]

Drink your juice!

Hope you are feeling better!

 

[Sweet_Dell]

Well it feels like forever but, I'm finally back! This is the worst year for colds/flu!
Feeling better so I just did a light workout tonight to get back in the groove of things.

Thursday February 8, 2007

Front Squats 45sec RI
light barx12
light barx12
light barx12

Incline Unilateral DB Press 45sec RI
15x12
20x12
20x12

Hyper Ext. 45sec RI
BW+25X12
BW+25X10
BW+25X10

Single Arm DB Rows 45sec RI
30x12
30x12
30x12

2 sets of Birddogs 30sec each

Good to be back at it...

 

[Sweet_Dell]

Saturday February 10, 2007

Superset 90sec RI
1a) SLDL
135x5
135x5
125x5
125x5
125x5

1b) OH DB Press
20'sx5
20'sx5
20'sx5
20'sx5
20'sx5


Superset 90sec RI
2a) BB Split Squat
75x5
75x5
80x5
80x5
80x5

2b) Neutral Grip Pullups
BWx2 pulls/3 negetives
BWx2 pulls/3 negetives
BWx2 pulls/3 negetives
BWx1 pulls/3 negetives
BWx1 pulls/2 negetives

Still taking it a bit easy but, feeling much better. Still a tough workout!

 

[Bakerboy]

That does not look easy! Wow killer on the loose! Nice job SD.
What are your rest intervals?

 

[Burner02]

she's an animal!

 

[Sweet_Dell]

That does not look easy! Wow killer on the loose! Nice job SD.
What are your rest intervals?

Thanks! It was a bit challenging!

Rest intervals were 90sec.

 

[Sweet_Dell]

she's an animal!

 

[Sweet_Dell]

Monday February 12, 2007

Superset 1a & 1b 60sec RI
1a) Reverse DB Lunges
35'sx8
35'sx8
35'sx8
35'sx8

1b) Long Bar Rows
75x8
75x8
75x8
75x8

Superset 2a &2b 60sec RI
2a) Single Leg Hyper Extensions
BW+15x8
BW+15x8
BW+15x8
BW+10x8

2b) Unilateral DB Bench
20x8
20x8
20x8
20x8

Bicycles 30sec RI
15
12

Crunches
To Failure

Cardio (Bike)
6 HIIT Intervals (I'll work my way up to doing 10 Intervals. Just couldn't do it tonight!)

So far I'm liking the fullbody workouts. They are kicking ass!!!

 

[Gazhole]

Impressive stuff! Good job! Strong on the SLDLs.

 

[Sweet_Dell]

Hey, thanks Gazhole for the encouragement!

Thursday February 15, 2007

Superset 1a&b 45sec RI
1a) Bulgarian DB DL
30'sx10
30'sx10
30'sx10
1b) Pulldowns
75x10
80x10
80x10 I'm using an old York Pulley system so I think that I'm actually doing more weight then this because it drags and sticks so bad! Oh well, it works for now.

2) One Arm OH Squats 45sec RI
7.5x10
7.5x10
7.5x10 First time doing these so I don't really know if I'm doing them right. I squat (ATG), so now I'm in squating postion, then press the weight with one arm (up then down) and then rise from squat. Is this right?

3a) Seated DB Tricep Press 30sec RI
25x10
25x10
25x8
3b) Standing Calf Raise
25x12
25x10
25x10

Workout felt good. Especially the OH squats. I could really feel it in my quads and core. I'm going to like them a lot!!