whole new can of whup ass

[nikegurl]

i used to like the assisted dips but this lame gym doesn't have that machine. miss it for back too.

the bench dips are way easier. i add weight for those. i think i was starting to think of them the same way i think of "girl" push ups. i'm gonna learn to do them right!

can't do those yet...but i sure can crank out some pushups finally. there was a time i couldn't even do one with totally proper form. 20 is not sweat now. if i could only do the 1 arm ones.....(can't - - yet.)

 

[dvlmn666]

Originally posted by nikegurl
the bench dips are way easier. i add weight for those. i think i was starting to think of them the same way i think of "girl" push ups. i'm gonna learn to do them right!

can't do those yet...but i sure can crank out some pushups finally. there was a time i couldn't even do one with totally proper form. 20 is not sweat now. if i could only do the 1 arm ones.....(can't - - yet.)

No bench dips aren't otherwise every once in a while I'm doin dips the girlie way. Make sure you flex and squeeze your tri's at the top for like a 2-3 count. That'll make them burn more.

Kick a$$ on the pushups, I can't do the 1 arm ones since my balance sucks. lol I could if I could keep from falling over.

 

[nikegurl]

ok...they aren't girly but there aren't many spots in this gym that you can put your feet up to do them. i didn't feel like dragging the bench around.

i think i'll do better with the dips next time. my freaking thumb still hurts from last week. i have no idea what i did to it. i just know it started hurting during triceps last week and still does. i bet if i had ignored the thumb throb i could have got 5-6 reps....

 

[nikegurl]

damn! way too long without logging. life has been kicking my azz the past week. all is well though. i've been training and eating well with a few slips last week. but the slips have me more dedicated than ever before. i'm fully back and fully disciplined again.

time to stop thinking of any of this as a diet. this is just how i eat with variations every few weeks. it's just how things are. i don't want to think of going "on" and "off". i just want it to be a given. i'm getting there.

 

[nikegurl]

trained chest last night. i'm getting stronger.
tried the 45 lb dbs for first time. i wasn't ready yet - only got 4 reps but i'm still glad i did it. just feeling the weight can help. now it's not this big deal. i'll get there! did add reps to my sets with the 40s at least! only did a total of 7 sets. planned to do more. i think i should have increased that but i was so totally exhausted and wiped out (it was late!) next time i'll do flyes or pec deck or crossovers at the end.

DB PRESSES
12 x 35
10 x 40
4 x 45 (too heavy still - i'll get there)
8 x 40

INCLINE DB PRESS
8 x 35
2 x 6 x 35

totally completely burnt after the last set....need to catch up on some sleep!

 

[nikegurl]

FOOD

Meal 1
whey (1.5 servings)
1 tbs flax
1 med apple

Meal 2
tuna (can)
1 Tbs safflower mayo
3 olives
1 egg white
1/2 cup brown rice (cooked measure)

Meal 3
turkey burger
1 egg white
1/2 egg yolk
1/2 cup brown rice

Meal 4
can tuna
1 Tbs safflower mayo

Meal 5
turkey burger
egg white

Meal 6
1.5 whey
4 tsp flax

TOTALS
1986 calories
210 protein
73 carb
90 fat

 

[Dr. Pain]

Originally posted by nikegurl
trained chest last night. i'm getting stronger.
tried the 45 lb dbs for first time. i wasn't ready yet - only got 4 reps but i'm still glad i did it. just feeling the weight can help. now it's not this big deal. i'll get there! did add reps to my sets with the 40s at least! only did a total of 7 sets. planned to do more. i think i should have increased that but i was so totally exhausted and wiped out (it was late!) next time i'll do flyes or pec deck or crossovers at the end.

DB PRESSES
12 x 35
10 x 40
4 x 45 (too heavy still - i'll get there)
8 x 40

INCLINE DB PRESS
8 x 35
2 x 6 x 35

totally completely burnt after the last set....need to catch up on some sleep!

NG, a way to get those 45's would be....after you're warmed up...practice "rep conservation!"


DB PRESSES

8 x 35
6 x 40

(noticed that you just saved...or conserved 4 X35 and 4 x 40...or 300 pounds of lifting)

Then with very tight wrists and a spotter

8 x 45 ....thereby giving back 180 pounds...but allowing for more stress/adaptation

Also your body has a natural CP cycle that takes 3-5 minutes to recharge, a good RI can mean the difference in making the lift you want!



DP

 

[Stacey]

Hi Nikegurl!!! I can't think of my eating as a "diet" either!! I've had some slips in the past days too.. but after reading your journal..and how Positive you are.. I am not going to think about them and get back into the swing of eggwhites again!!

I HOPE YOU HAVE A WONDERFUL 4th of JULY SWEETIE!! TAKE CARE OF YOURSELF!!

 

[Stacey]

oh cool.. my posts number says 1979.. thats the year I was born!!

Sorry thought that was neat!!

 

[w8lifter]

Originally posted by Princess
oh cool.. my posts number says 1979.. thats the year I was born!!

Sorry thought that was neat!!

shiat...that makes me feel old

 

[Stacey]

oh sorry w8!! But your not old at all!!!!

 

[nikegurl]

thanks Princess! i laughed when you said i was positive b/c you've seen me totally freak over slips too. but i'm trying to say whether i freak or not - i already ate the same thing. so all i can do is keep going and do better.

have a great 4th!

 

[Stacey]

I know girl.. I have seen you freak out.. your just like me! I freak big time when I slip! But always try to stay positive too..and keep on going..
Its like a war!

thanks doll..you have a great 4th too!

 

[nikegurl]

hi DP - I very often wonder about my weights and reps for chest. being able to get 12 reps with the 35s is sort of new. lately i wonder if i should do 12 just b/c i can. i think i will cut back on the reps on that warm up so i can conserve my strength for later heavier sets.

i definitely need to remember to rest long enough between sets too. i've been watching the clock b/c my instinct is to go too fast and then i don't recover enough.

until my last chest workout i'd been trying to increase reps on the 40s. i guess i still am. first set with them i can get 10 now. but next set i'm dropping to 8. is that normal? think i should bring up my reps with the 40s before trying to get the 45s or just go for the 45s and cut back earlier reps with lighter dbs?

thanks again!

 

[Dr. Pain]

NG, yes that is normal!


Also, you can do both, more at 40 and at 45, if you think you can YOU WILL!

If you think you can't.....you won't!!!


DP

 

[nikegurl]

oh - i can. and i WILL.

 

[nikegurl]

trained back last night. added a second rowing exercise since i need to work more on that than on width at this point.

Lat Pulldowns close parallel grip (i mix the grip up from workout to workout)
10 x 80
8 x 90
7 x 90

Seated Cable Rows
12 x 70
10 x 80
6 x 90
10 x 80

TBar Rows
7 x 40
8 x 40
7 x 40

 

[w8lifter]

Originally posted by nikegurl
trained back last night. added a second rowing exercise since i need to work more on that than on width at this point.

Lat Pulldowns close parallel grip (i mix the grip up from workout to workout)
10 x 80
8 x 90
7 x 90

Seated Cable Rows
12 x 70
10 x 80
6 x 90
10 x 80

TBar Rows
7 x 40
8 x 40
7 x 40

Did you just start w/ the Tbar rows? I'm just curious, cause the rest of the w8's you use for back are similar to my lifts, but the w8 for the T-Bar's seems really really low?

 

[J'Bo]

Originally posted by dvlmn666


No bench dips aren't otherwise every once in a while I'm doin dips the girlie way. Make sure you flex and squeeze your tri's at the top for like a 2-3 count. That'll make them burn more.

Kick a$$ on the pushups, I can't do the 1 arm ones since my balance sucks. lol I could if I could keep from falling over.

One arms are mostly balance.
Try doing this:
Place your strong arm angled in and right under your chest.
Keep you legs straddled as far as you can to help you balance and lead with you shoulder. As you become better just keep putting your legs together more. Practice makes perfect.

 

[tgkfour1]

NG- good thoughts on the diet regarding on and off phases! THis process is incremental and it's quality over the long term that works.

Keep positive or we're really gonna give you something to complain about.....

Stay Cool

 

[nikegurl]

I'm still here! Not being as lazy with the training as my journal might indicate the last few weeks.

It's the logging that has suffered - not the gym.

I've already confessed to my diet slips. None were huge but there were a bunch of them (mostly involving toast lol) in the last couple of weeks.

I've had 3 days of "perfect" eating (sticking to the plan) and feel a bit better about it now (mentally). I'm back in the groove again thank heavens.

I'm thinking of making a tweak to more of a cutting plan next week but have to get a solid week of no cheating or messing up in before that would make sense. (thanks, DPw8!)

 

[nikegurl]

trained chest last night. good workout in that i worked the muscles really hard. i was fairly strong but maybe hoping for a few more reps than i was able to get....

DB PRESS
11 x 40
10 x 40 (very slight spot at elbows on last 2)
8 x 40

INCLINE DB PRESS
9 x 35
7 x 35
10 x 30

INCLINE FLYES
12 x 20
didn't love the way my shoulder felt so switched to cable flyes

CABLE CROSSOVERS
2 x 10 x 40

will train back and calves tonight.

 

[dvlmn666]

hi there, sounds like a good idea.

 

[nikegurl]

MEALS (yesterday)

MEAL 1
1.5 whey
1 Tbs flax
1 medium apple

MEAL 2
1 can tuna
1 Tbs safflower mayo
1/2 cup (cooked measure) brown rice
1 pat butter

MEAL 3
1.5 turkey burger
1/2 cup oatmeal

MEAL 4
1 can tuna
1 egg
1 egg white
1 Tbs safflower mayo

MEAL 5
1.5 whey
1 Tbs flax

TOTALS 1896 calories
193 g protein
84 grams fat
78 grams carbs

 

[nikegurl]

Trained back and calves last night.

BACK
chins - 2 sets of 4 reps (that's all I can do!)

wide grip pull downs
2 x 10 x 80

Long Pulley Row
12 x 70
2 x 10 x 80

T Bar Rows
2 x 6 x 45

CALVES
Standing Calf Raises
25 x 135
23 x 135
15 x 135 + 15 x 90 (drop set) did this drop set twice

Arms tonight!

 

[Dr. Pain]

Present for you!

http://www.mercola.com/2002/jul/10/sugar_addiction.htm

Please see the comments about bread!

DP

 

[w8lifter]

Damn...I wonder if the donut queen read this

 

[Dr. Pain]

Originally posted by w8lifter
Damn...I wonder if the donut queen read this

GIVE IT TO HER FOR ME/US!


DP

 

[nikegurl]

no more. i swear! thanks for passing it along. bread is evil....

 

[nikegurl]

Really good arm workout last night.
Close grip bench is my new favorite tricep exercise. Haven't done them in a long time.

BICEPS
Incline DB Curls
12 x 20
6 x 25 + 5 x 20 dropset
5 x 25 + 5 x 20 dropset
the dropsets killed. loved it.

Single Arm Cable Curl
12 x 20
10 x 25

2 Arm Cable Curl
12 x 25
10 x 30

TRICEPS
Close Grip Bench
12 x 55
10 x 65
9 x 65

DB Kickbacks
2 x 12 x 5

Pushdowns
12 x 35
10 x 35