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BBB
12-03-2007, 07:03 PM
So, after a small hiatus from serious lifting - mental health induced. The bitch is back.

I don't diet any longer so I'm not even going to mess with posting that b.s. Let's just say I get plenty of protein and adequate fats and eat some fruit every day. 'Nuff said.

Last Weeks workouts.

November 26th
VERTICAL PUSH/PULL

DEADS
WU of 5,3,3,2,1
Working Sets
5x135
5x145
5x155
5x165
5x175

INCLINE BENCH
WU of 5,3,3,2,1
Working Sets
5x95
5x100
5x95
5x95
5x95

BENT OVER ROW (Pendlay Station was taken)
8x70
8x70
8x60

FLAT DB PRESS
8x30
8x35
8x35

STANDING CALF
10x70
10x80
10x70

WEIGHTED ABS
3x8x40

CARDIO - 20 minutes of Hills, 4%-10% incline, 3.5 mph.

November 27th
QUAD DOM LEGS

SQUATS - Took it easy.
5x105
5x115
5x125
5x115
5x125
5x135

ALTERNATING BICEP CURLS
5x25
5x30
5x25
5x30
5x25

GMS
8x65
8x75
8x75

HAMMER CURLS (done in unison)
3x8x20

LEG EXTENSIONS - One leg at a time. (leg press was taken - yes, there's only one)
8x40
8x45
8x50

CARDIO - 9 minutes of 20:40 HIIT on the elliptical followed by 15 minutes walking on treadmill at 3.5 mph @ 4% incline.

November 28th
Body Pump a.k.a metabolic hell.

December 1st
Vertical Push/Pull

CHIN UPS AND NEGATIVE CHINS
3/1
2/1
2/1
0/2
0/2

HAMMER HIGH ROW
3x8x45 lbs each side

WEIGHTED DECLINE CRUNCHES
8x25
8x30
8x30

DB PRESSES
Warm up: 5,3,3,2
Working sets
5x30
5x35
5x30
5x35
5x40

ARNOLD PRESSES
3x8x25

SEATED CALF RAISES
5x10x50

CARDIO: 20 minutes of hills, 5-11% incline, 3.5 mph

December 2nd
Hamstring Dominant Legs

RDL
5x115
5x125
5x135
5x145
5x155

GHR
8x30
8x40
8x40

CLOSE GRIP BENCH PRESS
8x85
8x95
8x85
8x95
8x85

OVERHEAD DB EXTENSION (SINGLE ARM)
8x15
8x20
8x15

BULGARIAN SPLIT SQUAT
8x40 (20's each hand)
8x50
8x40

CARDIO - HIIT on the elliptical, level 6, 20:40, 10 intervals total = 10 minutes, 15 minutes walking on the treadmill, 3.5 mph @ 4% incline

BBB
12-03-2007, 07:04 PM
December 3rd
Horizontal Push/Pull

DEAD LIFT
5x135
5x155
5x175
5x155
5x175
5x195

T-BAR ROW
3x8x45

FLAT DB PRESS
6x30
5x35
4x40
6x35
5x40
4x45

WEIGHTED DECLINE CRUNCHES
8x25
8x30
8x25

CARDIO - HILLS, 20 minutes, 3.5 mph, Inclines 5%-11%

lynnlynn7
12-03-2007, 08:04 PM
Welcome back to journal land.:D

KingWilder
12-03-2007, 08:29 PM
haha, I take it you got sick of IF?

workouts lookin' good

BBB
12-03-2007, 08:47 PM
haha, I take it you got sick of IF?

workouts lookin' good

IF gave me a bulimic relapse. Which I'm over now - thank goodness. Lifting heavy and eating healthy again.

OGROK
12-03-2007, 08:51 PM
What is a "Pendlay station"? Why would you need anything other than a barbell to do Pendlay rows? Nice job, by the way.

Bako Lifter
12-03-2007, 09:07 PM
Glad ur over that whole thing, welcome back! :)

BBB
12-04-2007, 02:29 AM
What is a "Pendlay station"? Why would you need anything other than a barbell to do Pendlay rows? Nice job, by the way.

Space at my gym is an endangered species. So, even if you can find a barbell with which to do them, you probably can't find room to do them in. The one area of the gym in which I can carve out enough room do them is often overrun with idiots using my equipment. I'd tell them to take a hike but apparently they pay the bills for the place. http://ide.li/modules/Forums/images/smiles/icon_rolleyes.gif

Cards
12-04-2007, 05:08 PM
The title got me what can I say, nice workout!

BBB
12-04-2007, 05:49 PM
Quad Dom Legs
Tuesday, December 4th

SQUAT - I actually walked out and squatted 175 for 1 during warm ups. PRs soon. Very soon.
6x115
5x125
4x135
6x135
5x145
4x155

HAMMER CURLS
6x25
5x30
3x35
6x25
5x30
3x35

STANDING CALF
10x70
10x80
8x90

LEG PRESS (very little rest)
3x8x180

GMS
Skipped because someone was in the rack. Yes. There is only one and I dominated it for a solid 30 + minutes for squats.

HIIT, 20:40 (more like 15:45 at the end), elliptical, levels 6 and 7, 10 minutes
Treadmill, 15 minutes, 3.5 mph, 5% incline

BBB
12-06-2007, 05:46 PM
Vertical Push Pull
December 6th

PULL UPS/NEGATIVES
3/1
3/1
2/1
1/1
1/1

HAMMER HIGH ROW
3x8x50 (each side)

WEIGHTED DECLINE CRUNCH
3X8X30

OVERHEAD DB PRESS
6x25
5x30
4x35
6x35
5x40
2x45

SEATED CALF RAISE
12x50
10x60
8x70
12x60
10x70
8x80

ARNOLD PRESS
3x8x30

CARDIO: 20 minutes, hills, 3.5 mph, 5%-12% incline

lynnlynn7
12-06-2007, 09:22 PM
BBB- Workouts are looking good! People at your gym want to talk about looking thick? None of the sorority cardio queens want to talk to me about it. They probably all think I'm a thunder-thighed fat ass. All the non-PL team guys think I'm lost in the non-cardio area.

mickyjune26
12-06-2007, 09:29 PM
good workouts man. I'm seeing some improvements. I hope that you're eating enough without tracking it. When I tried to eat a lot, by feel, I still wasn't eating enough.

Keep up the great work man!

BigCorey75
12-06-2007, 09:47 PM
looks good in here babe, keep it up

Built
12-07-2007, 12:13 AM
good workouts man. I'm seeing some improvements. I hope that you're eating enough without tracking it. When I tried to eat a lot, by feel, I still wasn't eating enough.

Keep up the great work man!

<snickers>

BigCorey75
12-07-2007, 10:06 AM
yo MickyJ, BBB is a ghuuuuuuuuuuurl!!...


lol, its ok its an honest mistake, i know lots of guys with blogs entitles brain beauty brawn....lol j/k

Hatred
12-07-2007, 10:16 AM
And WHAT a woman she is.
Nice to see ya.

BBB
12-07-2007, 06:44 PM
Hamstring Dominant Legs & Triceps
December 7th

RDL
5x135
4x145
3x155
5x145
4x155
3x165

GHR
3x8x40

CLOSE GRIP BENCH
6X85
4X95
2X105
6X95
4X105
2X115

OVERHEAD DB EXTENSION
8X15
8X20
8X20

BULGARIAN SPLIT SQUAT
3X8X80

HIIT, 20:40, elliptical, levels 6 and 7, 10 minutes
Treadmill, 15 minutes, 3.5 mph, 5% incline

HeavyBomber
12-07-2007, 09:31 PM
Hi baby.

Indifference
12-07-2007, 09:55 PM
wow. You would put many of my male friends to shame. Im also intrigued as to why your the b***h? lol I hope im not digging my grave in here.

BBB
12-08-2007, 05:59 AM
Hi, HB! <bats eyelashes>

Indifference - I took a little hiatus from posting here and I thought I'd start a journal - hence - I'm back. And I'm not a b***h, but I like to play like I am. Nice to meet you.

Indifference
12-08-2007, 11:33 AM
hahah nice to meet you too, please dont hurt me =)

lynnlynn7
12-09-2007, 10:26 AM
Hi, HB! <bats eyelashes>

Indifference - I took a little hiatus from posting here and I thought I'd start a journal - hence - I'm back. And I'm not a b***h, but I like to play like I am. Nice to meet you.

I thought the use of the B word was supposed to indicate the reclaimation of a word that had been used in derogatory manner in the past. For example, the reclaimation of the word "queer" by the LGBT community as a source of unity rather than a put down.

BBB
12-10-2007, 05:26 PM
Oh, no, I don't think of it as a put down, Lynn. I just don't want to scare anyone off either.

Horizontal Push/Pull
December 10th

DEADS
5x135 (when did this get so light?)
4x155
3x185
5x155
4x185
3x205 (PR)

INCLINE BENCH PRESS
5x85
4x95
3x105
4x95
3x105
2x115

T-BAR ROW
3x8x50

FLAT DB PRESS
8x40
8x45
8x45

WEIGHTED DECLINE CRUNCH
3x8x30

CALVES IN THE LEG PRESS
12x90
10x180
8x220

CARDIO - Hills, 20 minutes, 6%-12% incline, 3.5 mph

Killa Kurt
12-10-2007, 05:37 PM
About time.......

RedSpikeyThing
12-10-2007, 06:16 PM
you're one strong lady! Keep up the good work

Cards
12-10-2007, 10:32 PM
damn nice pr's

tigo
12-11-2007, 08:30 AM
welcome back! will be keeping an eye on this :)

Indifference
12-11-2007, 10:53 AM
wow. sweet dead Pr's and inclines. going to have to agree with spikeybits up there you are STRONG!

Hatred
12-11-2007, 11:55 AM
Girls+Deadlifts=Boner.

Cards
12-11-2007, 02:55 PM
Girls+Deadlifts=Boner.

..x2

BBB
12-11-2007, 04:25 PM
I'd be flattered if I didn't know better.

Do a little dance, make a little love, get down tonight...

Quad Dom Legs
December 11th

SQUAT
5x135
4x145
3x155
5x145
4x155
3x165

LEG PRESS
8x180
8x270 ouch
8x180

STANDING ALT. BICEP CURLS
5x25
5x30
4x35
5x30
4x35

CRUX CURLS
8x15
8x20
8x15

GM
8x65
8x75
8x85
8x85

CARDIO: HIIT, elliptical, 20:40, 10 intervals, treadmill 15 minutes, 3.5 mph, 5% incline

Why is it that whenever I spot a totally hot guy at my gym he has to go and ruin it by doing something stupid, like be a curl jockey or break out the tricep kickbacks? And, of course, the boy in question catches me eying him...and I can just tell by the look on his face that he thinks he's the ****. I'm thinking, "You moron. There's nothing sexy about stupid." I'm going to hell.

Indifference
12-11-2007, 08:54 PM
You have any female friends of the same mindset that want to come lift down here?

Strong squats and leg press as expected!

BBB
12-12-2007, 06:01 AM
You have any female friends of the same mindset that want to come lift down here?

Strong squats and leg press as expected!


Leg presses were weak! I was zapped yesterday for some reason. I expected a much stronger workout but it just wasn't going to happen. I don't like the leg press at our gym...the angle is all f**ked up and the seat curves funny. I'll be dropping them next week and adding in something else...just don't know what yet. Maybe some lunges or step-ups or some such thing.

Hatred
12-12-2007, 10:13 AM
Hmm. After reading all of the other posts in here that'll be the ONE off-color comment I make.... No raindrop believes it to be responsible for the flood and all.

I've been on a few leg presses like that. They just don't feel right.

Indifference
12-12-2007, 10:59 AM
lol im sorry I just havent been privey to seeing many (if any) girls even attempt a leg press so I figured that was pretty good... I guess im in for a real treat in here eh!
And I agree on the leg press thing. They come in so many angles and fashions its hard to find one that feels decent. My favorite one at our gym is a flat leg press with isolated leg pressing pads that each have their individual weight stacks on them.

BBB
12-12-2007, 11:16 AM
Hmm. After reading all of the other posts in here that'll be the ONE off-color comment I make.... No raindrop believes it to be responsible for the flood and all.

I've been on a few leg presses like that. They just don't feel right.

Ahhhhh....but the off color comments are welcome.

Here, let me make you feel welcome.

boys + large forearms = perky nipples. You just know a guy with massive forearms isn't going to get a cramp in his hands from fingering you too long.

Feel better?

JoeG
12-12-2007, 11:58 AM
Leg presses were weak! I was zapped yesterday for some reason. I expected a much stronger workout but it just wasn't going to happen. I don't like the leg press at our gym...the angle is all f**ked up and the seat curves funny. I'll be dropping them next week and adding in something else...just don't know what yet. Maybe some lunges or step-ups or some such thing.

Ever tried goblet squats?

For some reasons those really hit my quads.

Hatred
12-12-2007, 12:35 PM
Ahhhhh....but the off color comments are welcome.

Here, let me make you feel welcome.

boys + large forearms = perky nipples. You just know a guy with massive forearms isn't going to get a cramp in his hands from fingering you too long.

Feel better?

Not really. I was alluding to how whenever MariAnne,Sylvia, you or any female here start a thread, it gets derailed with a smattering of innuendos. My statement was that I'm not going to conform with the masses...it's like gym stalking a cardio bunny. You just don't do it and quite honestly it's not how I like to think of you.

BBB
12-12-2007, 01:26 PM
I just figured innuendos were par for the course.

Honestly, if it were NOT to happen AT ALL I might take offense.

You act as if a girl doesn't enjoy being objectified once in awhile.

BYGONES!

Unholy
12-12-2007, 01:43 PM
Did you call me?

Cards
12-12-2007, 04:27 PM
You act as if a girl doesn't enjoy being objectified once in awhile.



news to me :confused:

BBB
12-12-2007, 07:08 PM
Body Pump aka Metabolic Hell

That is all.

Killa Kurt
12-12-2007, 07:16 PM
I just figured innuendos were par for the course.

Honestly, if it were NOT to happen AT ALL I might take offense.

You act as if a girl doesn't enjoy being objectified once in awhile.

BYGONES!

Probably all the time........

BBB
12-17-2007, 05:17 PM
Bitter Back and Filled with Hate Shoulders aka Vertical Push/Pull

PULL UPS
3,2,2,1,1 (weak)

HAMMER HIGH ROW
3x50x80

SEATED DB PRESS
6x30
4x35
2x40
6x35
4x40
2x45

ARNOLD PRESS
3x8x30

SEATED CALF RAISE
12x50
10x60
8x70
12x60
10x70
8x80

CARDIO: Boring ass steady state, treadmill, 3.5-3.7 mph, 2.4 miles, 40 minutes.

Killa Kurt
12-17-2007, 06:24 PM
When do we get to see some skin?

BBB
12-18-2007, 04:14 PM
When do we get to see some skin?

No skin for you!

But seriously - I'm not sure you'd want to see it right now. I have on my winter "padding" and probably won't shed it until spring.

Hamstring Dominant Legs & Triceps
December 18th

RDL
6x135
5x155
4x165
6x155
4x165
4x185 - PR

GHR
3x8x50

BULGARIAN SPLIT SQUAT
I totally forgot to do these.

I have been doing Close Grip BP for Tris - but it hasn't been getting the job done lately - at least I don't feel like it...so I changed things up.

PRESS DOWNS
8x50
6x60
4x70
8x50
6x60
4x70

OH DB EXTENTIONS
7x20 (wtf?)
6x20 (double wtf?)
8x15 (barely)

CARDIO - 20 minutes on the treadmill 3.5 mph, 6-7% incline, 1.18 miles.

On another note, I've realized that the only people who will talk to me in the gym are black men. OK, they aren't the ONLY people - but mostly. Just an observation.

Killa Kurt
12-18-2007, 05:46 PM
I like them thick don't worry.

mickyjune26
12-19-2007, 11:00 AM
You're prettys strong BBB. Awesome work! Can you come by our gym and pump talk the cardio bunnies?

Sorry on the earlier confusion. You are a strong wonderful WOMAN!

BBB
12-19-2007, 05:48 PM
OK - so, I was supposed to go and do "Body Pump" tonight but I said **** that **** and decided to stay home and drink eggnog and rum...so, I got a very poor bicep workout lifting my glass to my mouth. Hmmmmmmmm.....eggnog and rum.

BBB
12-20-2007, 03:55 PM
This workout ZAPPED me. Fully.

Horizontal Push/Pull

INCLINE BENCH
6x85
5x95
4x105
6x95
5x105
2x115 <--------------WTF is that about? 105 for 5 like it's nothing....and then DENIED! Boo.

HAMMERSMITH AB THINGY THAT I LIKE
3x10x70

LEG PRESS CALVES
12x90
10x180
8x230

DEAD LIFT
5x135
4x165
3x185
5x165
4x185
3x215 PR - OK. So, when I was warming up I pulled the 215 for one rep - nearly ****ing passed out. You know, when the room starts to go black from the outside of your vision on in. Damn. Free high. Fortunately when I went to do my working set I didn't have a repeat.

FLAT DP PRESS
8x40
8x45 (easy compared to last week)
8x40

T-BAR ROWS
3x8x55

CARDIO: Elliptical Hell, 25 minutes, levels 6 and 7

Killa Kurt
12-20-2007, 05:39 PM
I <3 U

BBB
12-22-2007, 12:28 PM
I <3 U
Liar.

Quad Dominant Legs
December 22nd

SQUAT
6x135
5x155
4x165
5x155
4x165
2x175 Post Surgery PR

HAMMERSMITH REVERSE LUNGE
8X20
8X40
8X50 - Now I remember why I quit doing these.

GMS
8x75
8x85
8x95

STANDING BICEP CURLS
5x30
4x35
2x40
5x30
4x35

CARDIO - 30 minutes walking, 3.5-3.7 mph, 6%-9% incline, 1.78 miles.

Killa Kurt
12-22-2007, 12:38 PM
Front squats are making my legs grow riduculously fast, I stopped doing back squats.....you should try them, I think they hit the quads better.

Indifference
12-22-2007, 12:46 PM
Nice deads, squats, and presses chica.

BBB
12-22-2007, 01:21 PM
Front squats are making my legs grow riduculously fast, I stopped doing back squats.....you should try them, I think they hit the quads better.

I did Fronts for a long time. But I'm a quad dominant girl to begin with and I could never load enough weight on the bar to hit them hard. My shoulders start to hurt pretty badly at about 135 lbs and that just isn't enough to overload my legs. Then again, I'll be changing things up soon in terms of exercise choices; maybe I'll give them a try again.

Killa Kurt
12-22-2007, 02:11 PM
Put a pussy pad on the bar.

Built
12-22-2007, 02:13 PM
Fronts are the sh|t for quad growth. But then, I'm a hamstring girl - I have a devil of a time keeping the hams out of the mix when I work legs.

TwiloMike
12-22-2007, 02:47 PM
Oh hai girlfriend! This thread is missing glitter and I am here to deliver. :D

http://i208.photobucket.com/albums/bb143/KmCCCP/Glitter_Display.gif

North
12-22-2007, 03:05 PM
Nice workouts BBB

BBB
12-24-2007, 03:26 PM
Vertical Push/Pull
December 24th

PULL UPS
2/2
2/2

At this point I was a little frustrated since I seem to be getting weaker, so, I decided to deload and mess around a bit since I'll be changing
things up soon anyway.

ASSISTED PULL UPS
5x70
5x70
5x70

HAMMER HIGH ROW
3x8x50

PRESSES (on the squat thingy)
6x40
5x50
3x60
8x40

SEATED CALVES
12x50
10x60
8x70
8x60
8x50

HAMMERSMITH WEIGHTED ABS
3x8x80

ARNOLD PRESSES/SIDE LATERALS
8x25/10
8x25/15
8x25/15

CARDIO: Treadmill, 21 minutes, 1.21 miles

Gonna deload for the rest of the week and then change things up a bit. Have a good X-mas all.

BBB
01-05-2008, 11:17 AM
Wednesday, Dec 26th
Hamstring Dominant Legs

Comments - low energy - DELOAD.

RDL
4x5x135

Bulgarian SS
3x8x40

GHR
3x8x40

Triceps - Various exercises, mostly messing around since I'm changing thing up here soon.

Treadmill - walk, 20 min, 3.5 mph, 6%-10% incline

BBB
01-05-2008, 11:19 AM
Friday, December 28th
Full Body Depletion Workout

Comments: This is just something that I'm playing around with right now. Went OK today. All exercises are done in superset pairs.

A1. Flat Bench Dumb Bell Bench Press
A2. One Arm Dumb Bell Row
Same Weight for both.
12x25
12x30
12x35
12x35 Finding my way here - not used to doing so many reps.

B1. Iso-lateral Shoulder Press - 15x10, 12x20, 12x25, 12x25
B2. Hammer High Row - 12x35, 12x45, 12x45, 10x45

C1. Walking Lunges - 12x25's, 12x25's, 10x25's Note: These ****ing killed me!
C2. Bicep Curls - 12x25, 10x25, 8x25

D1. Standing Hamstring Curls - 12x20, 12x25, 12x25
D2. Press Downs - 12x40, 12x40, 12x40

CARDIO - 30 minute walk on treadmill, 4% incline, 3.3-3.5 mph

BBB
01-05-2008, 11:21 AM
Monday, December 31st
Full Body Work Out

Comments: Let's just say that this is a workout that I will not be repeating. Didn't care for it much at all. But again, I'm experimenting with the FBWO thing so there's bound to be some trial and error.

DEAD LIFT SS WEIGHTED ABS
5X165 8X80
5X185 8X80
4X215 8X80

INCLINE BP SS HAMMER ROW
5x75 8x45
5x85 8x50
5x95 8x55
4x105 8x60

ASSISTED CHINS SS ASSISTED DIPS
5x70 8x70
5x60 8x60
5x50 8x50

Now, before anyone gets in a huff about the amount of assistance, I tested the 60lb assist and 25lbs is all it took to get the platform moving...so, the assist is less than half of the weight posted.

FRONT SQUAT SS HANG CLEAN + PUSH PRESS
8x45 8x45
8x65 6x65
8x85 5x75
8x95 6x65

SEATED CALF
8x50
8x70
8x100

CARDIO: Treadmill, 21 minutes, 6% incline, 3.5 mph

BBB
01-05-2008, 11:23 AM
Wednesday, January 2nd
Full Body Depletion Workout

Comments: Let me just preface this by saying that depletion workouts suck ass big time....but, I think I've figured out how to do them. Blech.

All reps are 15, so I'm just going to give weights. Exercises were done in a circuit. I repeated the circuit twice. The first set of numbers is the first time through the circuit. The second set of numbers is the second time through. Rest times were very small. 30 seconds or less.

LEG PRESS
90, 110, 110
140, 140, 140

HAMSTRING CURL
40, 40, 40
45, 45, 45

STANDING CALF RAISE
60, 60, 60
60, 60, 60

CHEST PRESS
60, 70, 60
60, 60, 60

ROW
60, 60, 60
70, 70, 70

LATERAL RAISE
10, 10, 10
12, 12, 12

BICEP CURL
10, 12, 15
12, 12, 12

WEIGHTED DECLINE CRUNCH
20, 20, 20
20, 20, 20

TRICEP DIPS
90, 110, 110
110, 110, 110

CARDIO: Treadmill, 20 min, 3.5 mph, 6% incline, 1.2 miles.

I don't think I've ever been so happy that a workout was over. That **** took 2 hours. I'm hardly ever in the gym that long. UGH.

BBB
01-05-2008, 11:25 AM
Friday, January 4th
FBWO - Strength Based

Supersets for all paired exercises. About 60-90 seconds rest between sets.

A1. SQUAT 5x135, 5x145, 5x155, 5x165
A2. SLDL 5x135, 5x145, 5x155, 5x165

B. DB CHEST PRESS 5x35, 5x40, 5x45, 5x50

C1. ASSISTED CHINS 5x50, 5x50, 5x50, 5x50
C2. DB SHOULDER PRESS 5x25, 5x30, 5x35, 5x40

D1. BICEP CURLS 5x30, 5x30, 5x30, 5x30
D2. LYING TRICEP EXTENSIONS 12x30, 10x40, 8x50, 5x60 (took me awhile to find the right weight - been a long time since I've done these)

E1. SEATED CALF RAISE 6x100, 6x100, 6x100
E2. HAMMER WEIGHTED ABS 8x80, 8x80, 8x80

CARDIO - 20 minutes on the treadmill, 4% incline, 3.5 mph, 1.2 miles

Damn it feels good to work out with carbs in me.

Killa Kurt
01-05-2008, 01:32 PM
A 2 hour workout.

BBB
01-05-2008, 04:40 PM
A 2 hour workout.

So??

Killa Kurt
01-05-2008, 04:45 PM
So??

Pretty long if you ask me.

BBB
01-05-2008, 07:26 PM
Yeah it was. Too long. And considering that my rest times were short....crazy.

lynnlynn7
01-05-2008, 08:00 PM
Pretty long if you ask me.

2 hours is the norm for my workouts. They might be shorter if I didn't spend so much time talking with the guys, waiting for equipment, or telling other guys "Yes I"m using that".

Killa Kurt
01-05-2008, 08:05 PM
2 hours is the norm for my workouts. They might be shorter if I didn't spend so much time talking with the guys, waiting for equipment, or telling other guys "Yes I"m using that".

Is that working out or socializing?

BBB
01-06-2008, 07:44 AM
Yeah, see, that's the difference. I don't socialize a whole lot. A bit when I first show up, but once I start my workout I get down to business. I had one guy trying to chat my ear off once, and one of the trainers looked at him and said, "Dude, you need to leave her alone. She actually likes to workout."

Killa Kurt
01-06-2008, 11:15 AM
I don't even look up when I'm in the gym anymore.

BrettC
01-06-2008, 05:21 PM
TRICEP DIPS
90, 110, 110
110, 110, 110



What is a tricep dip and you did them with 110 pounds? dayum

TwiloMike
01-06-2008, 05:39 PM
Yeah, see, that's the difference. I don't socialize a whole lot. A bit when I first show up, but once I start my workout I get down to business. I had one guy trying to chat my ear off once, and one of the trainers looked at him and said, "Dude, you need to leave her alone. She actually likes to workout."

Wow, a trainer looking out for your peace of mind. Excellent! :strong:

BBB
01-06-2008, 06:28 PM
What is a tricep dip and you did them with 110 pounds? dayum

Some seated plate loaded thing. That's not that heavy. I can dip (regular dips) myself and I weight more than that. I can to bench dips with 90 lbs in my lab for sets of 15 and not even be sore the next day.

Twilo - I know, right? My gym rocks.

Killa Kurt
01-06-2008, 06:36 PM
Some seated plate loaded thing. That's not that heavy. I can dip (regular dips) myself and I weight more than that. I can to bench dips with 90 lbs in my lab for sets of 15 and not even be sore the next day.

Twilo - I know, right? My gym rocks.

I think I know what machine you're talking about.

BBB
01-07-2008, 05:08 PM
Full Body Workout - Strength Based

A1. SQUAT - 5x145, 5x155, 5x165, 5x175 rep PR
A2. SLDL - 5x145, 5x155, 5x165, 5x175

B1. BENCH PRESS - 5x85, 5x95, 5x105, 4x115
B2. BENT OVER ROW - 5x85, 5x95, 5x105, 5x115

C. DB SHOULDER PRESS - 5x30, 5x35, 5x40

D1. BICEP CURL - 5x30, 5x30, 5x30
D2. LYING FRENCH PRESS - 5x60, 5x60, 5x60

I should have done a super set of standing calves and abs but both machines were busy so I said **** it. I hit the major muscle groups.

CARDIO - Treadmill, 3.5 mph, 1.2 miles - should have been 4% incline but I put in .4% and didn't notice for the first 15 minutes. Just walked there thinking wow this is easy. http://ide.li/modules/Forums/images/smiles/icon_rolleyes.gif

Unholy
01-07-2008, 05:13 PM
grats on the PR, get on aim foo!

mickyjune26
01-08-2008, 08:00 AM
Nice work in here. You're always setting PRs!

HeavyBomber
01-10-2008, 07:42 PM
Hey sexy girl :) Nice squats.

BBB
01-11-2008, 10:37 AM
Hey sweetie. Nice of you to drop by. Thanks.

RedSpikeyThing
01-11-2008, 10:59 AM
Good squatting! Your upper body is looking particularly strong. Keep it up!

BBB
01-11-2008, 05:27 PM
FBWO - Strength Based

SQUAT
5x135
5x155
5x175

SLDL
5x135
5x155
5x185 PR

DB CHEST PRESS
5x40
5x45
5x50

CHINS
5xBW
4xBW
3xBW - god it's nice to be light enough to do these again.

DB SHOULDER PRESS
5x30
5x35
5x40

I was going to do something else - but my stomach started to go sour on me.

CARDIO - 20 minutes, 4% incline, 3.5 mph

Killa Kurt
01-11-2008, 05:31 PM
Good job on the PRs.

BBB
01-14-2008, 05:01 PM
Horizontal Push/Pull

I actually didn't feel well during my workout. I routinely get nauseous before I sneeze. Well, I had the nausea - but no sneezing....until after I left the gym. Now I feel fine. Weird.

Rack Pulls
5x165
5x185
5x205
5x225

Incline DB Press
5x30
5x35
5x40
5x45

Hammer Row
8x55
8x60
8x60

Flat Bench Press
8x75
8x85
8x95

Standing Calf Raise
3x10x70

Skipped Abs - abs while nauseous - big no no.

CARDIO - 20 minutes, Hills 5%-11% incline, 3.5 mph

Hatred
01-14-2008, 05:09 PM
You get nauseous before you sneeze?

BBB
01-14-2008, 05:33 PM
You get nauseous before you sneeze?

Almost every time.

Hatred
01-14-2008, 05:58 PM
Wow. You ever puke and sneeze? spraying vomit out of your nose?

BBB
01-14-2008, 07:05 PM
LOL. Nope. Just feel sick. Today I even got hot and cold flashes like I really was going to wretch. Then I sneeze and it's gone. Apparently this happens to other people too, not just me.

BBB
01-15-2008, 07:09 PM
Quad Dominant Legs

SQUATS
6x135
4x155
2x175
6x155
4x175
2x185 PR

LEG EXTENSIONS
8x25
8x30
8x35

GMS
8x65
8x75
8x85

BICEP CURLS
5x30
5x35
5x30
5x35

EZ-BAR CURLS
3x8x50

CARDIO: HIIT - 6 20:40 intervals followed by 14 minutes of SS - which totally kicked my ass - my HR was up to 177 by the end of my intervals. Whew!

BBB
01-17-2008, 04:50 PM
Vertical Push/Pull

CHINS
5xBW
4xBW
3xBW
2xBW

HANG CLEAN & PUSH PRESS
5x5x65

HIGH HAMMER ROW
3x8x50

OVERHEAD DUMBBELL PRESS ON SWISS BALL SS. LATERAL RAISE
8x25/15
8x30/15
8x25/15

The whole stability ball thing makes OH DB Presses SO much harder. On a regular bench with back support I can get 35-40 for sets of 8. Put me on that damn ball and all of a sudden I got nothing. So, even though I feel that stupid swiss ball actually targets my shoulders better, I like to do them conventional like so I can feel like a badass OH pressing the 40's.

WEIGHTED DECLINE CRUNCHES
3x8x25

SEATED CALF RAISES
3x6x90

CARDIO: Hills on treadmill, 5%-12% incline, 3.5 mph

Killa Kurt
01-17-2008, 07:31 PM
Probably better off not using that ball, that's for girls.

BBB
01-18-2008, 03:15 PM
Ham Dominant Legs

SLDL
5x145
5x155
5x165
5x175
5x185

HAMMER REVERSE LUNGE
3x8x40

HAMSTRING CURLS (ONE AT A TIME)
3x8x25

LYING FRENCH PRESS
5x5x60

OH DB EXTENTION
3x8x15

CARDIO: HIIT on elliptical, level 6, 20:40, 8 intervals, followed by 12 minutes SS.

BBB
01-21-2008, 03:45 PM
Horizontal Push/Pull

RACK PULLS
5x155
5x185
5x205
5x225
5x255 PR

INCLINE DUMBBELL PRESS
5x35
5x40
5x45
5x40
5x45

HAMMER ROWS
8x60
8x65
8x70 PR

FLAT BENCH PRESS
8x85
8x95
8x105 PR for Reps

STANDING CALF RAISES
3x10x80

HAMMER WEIGHTED ABS
2x10x80 - would have done 3 sets but some guy started using it.

CARDIO - 20 minutes of Hills on the elliptical (all the 'effing treadmills were taken) 60 rpm, levels 4-10.

Unreal
01-21-2008, 07:12 PM
Never checked your journal out till now. If you come to Arnold I will have to behave because I'm sure you could kick my ass.

WBBIRL
01-21-2008, 09:06 PM
Never checked your journal out till now. If you come to Arnold I will have to behave because I'm sure you could kick my ass.

Even thought I wont be there I'd say the same.... sounds like one customer I wouldn't mess with.

Nice progress, lots of PR's. Nice volume with that kind on intensity.

BBB
01-22-2008, 05:02 PM
Who me? But I'm just a little guurrrrlllll.

Quad Dominant Legs

SQUAT
6x135
5x155
4x175
6x155
4x175
3x185 (Damn I wanted 4!)

GM
8x75
8x85
8x95

HAMMER LEG EXT.
8x30
6x35
8x30

BICEP CURLS
5x30
5x35
5x30
5x35

EZ BAR CURLS
8x50
6x60
8x50

CARDIO - HIIT on the elliptical, 10 20:40 intervals on level 6 followed by 12 minutes of SS.

borracho
01-23-2008, 07:42 AM
how goes linear algebra?

BBB
01-23-2008, 09:39 AM
how goes linear algebra?

Splendidly. At least so far. And for you?

WBBIRL
01-23-2008, 05:10 PM
Who me? But I'm just a little guurrrrlllll.


Little gurls can put on a whoopin when they want to :ninja:

Can't let size fool ya, some women pack quite a punch.

Hatred
01-23-2008, 05:11 PM
Really? I had no idea.

BBB
01-24-2008, 04:32 PM
Vertical Push/Pull

CHINS
4xBW
4xBW
3xBW
2xBW

HANG CLEANS
5x55
5x65
5x65
5x75
4x75

HAMMER HIGH ROW
8x50
8x55
8x60

DB PRESS SS LATERAL RAISE
8x30/15
8x35/15
8x35/15

SEATED CALF RAISES
6x90
6x110
5x130

WEIGHTED DECLINE ABS
3x8x25

CARDIO - Treadmill, Hills, 6%-12% incline, 3.5 mph

Killa Kurt
01-24-2008, 05:25 PM
Vertical Push/Pull

CHINS
4xBW
4xBW
3xBW
2xBW

HANG CLEANS
5x55
5x65
5x65
5x75
4x75

HAMMER HIGH ROW
8x50
8x55
8x60

DB PRESS SS LATERAL RAISE
8x30/15
8x35/15
8x35/15

SEATED CALF RAISES
6x90
6x110
5x130

WEIGHTED DECLINE ABS
3x8x25

CARDIO - Treadmill, Hills, 6%-12% incline, 3.5 mph

When do the people of WBB get to see some skin?

Hatred
01-24-2008, 05:47 PM
She posted a photo journal months ago. where you been?http://www.wannabebigforums.com/postid=6284478795 (http://www.funnyhub.com/pictures/img/sumo-wrestling-crack.jpg)

Killa Kurt
01-24-2008, 06:15 PM
She posted a photo journal months ago. where you been?http://www.wannabebigforums.com/postid=6284478795 (http://www.funnyhub.com/pictures/img/sumo-wrestling-crack.jpg)

LOL, well she's come a long way from then I bet.

BBB
01-25-2008, 04:52 PM
Ham Dominant Legs

SLDL
5x135
5x155
5x165
5x175
2x205 PR - Don't even ask. I spaced out - thought I'd skip the 185 and do 195 - put 205 by accident! Did 2 reps, felt the strain in my lower back AND in my right knee (acl knee) like WTF?? And set it down. Oops.

SMITH MACHINE REVERSE LUNGE
8x40
8x50
8x50

HAMSTRING CURLS (ISO-LATERAL)
3x8x25

LYING FRENCH PRESS
4x6x60

THE BBB TRICEP SMACK DOWN SPECIAL
8x60/20
8x70/20
8x70/15
8x60/20

CARDIO: HIIT, 8 20:40 intervals on level 6 + 5 minutes SS...I didn't want to do it to begin with.

BBB
01-28-2008, 04:42 PM
Horizontal Push/Pull

RACK PULL
5x185
5x225
0x275 Wouldn't even budge...like it was friggin' glued down.
3x245 And this bull**** too b.c. I pulled 255 for 5 last week. I'm mildly irritated.

INCLINE DB PRESS
5x40
5x45
5x50 PR This makes my mild irritation a little bit better.

HAMMER ROW
8x70
6x75
4x80 PR Irritation gone.

FLAT BENCH PRESS
8x85
8x95
6x115 I wanted 8 dammit and now the irritation has returned.

DECLINE WEIGHTED CRUNCHES
3x8x30

STANDING CALF
3x10x80

CARDIO: Treadmill, 3.5 mph @ 6% incline. I feel fantastic for some reason.

lynnlynn7
01-28-2008, 10:00 PM
Nice work on the SLDL's. I love 'em b/c I get to show the gym goers my backside. Rack pulls can be nasty little buggers.

borracho
01-29-2008, 09:49 AM
Splendidly. At least so far. And for you?

I actually switched programs. I went from mechanical engineering to....computer science.

I know..I know.

:bash:

Anyway, that means I am done with my math requirements...and I will most likely be hired on FT at my current job once I am done (~1year) which has been my goal all along.


work outs looking strong!

WBBIRL
01-29-2008, 11:58 AM
Strong indeed, nice PR's!

BBB
01-29-2008, 02:24 PM
I actually switched programs. I went from mechanical engineering to....computer science.

I know..I know.

:bash:

Anyway, that means I am done with my math requirements...and I will most likely be hired on FT at my current job once I am done (~1year) which has been my goal all along.


work outs looking strong!

In every school I know Linear Algebra is part of the computer science major. Weird.

BBB
01-29-2008, 06:25 PM
Quad Dominant Legs

SQUAT
5x135
5x155
5x175 Form was strong on these today, so, even though I didn't PR, I was pretty pleased.

GMS
6x95
5x105
6x105 PR I had to PR on something.

BICEP CURLS
5x30
5x35
5x35

CARDIO - TMs were all taken. 20 minutes, elliptical, levels 4-7. Blech.

BBB
01-31-2008, 04:13 PM
Vertical Push/Pull

CHINS (palms facing each other)
5xBW
5xBW
4xBW

HANG CLEANS
5x65
5x75
5x75

HAMMER HIGH ROW
8x55
8x60
6x65

DB SHOULDER PRESS
8x35
8x40
6x40

SEATED CALF RAISES
6x90
6x110
5x130

WEIGHTED CRUNCHES
3x8x20

CARDIO: TM, 20 minutes, 3.5 mph @ 6% incline

BBB
02-03-2008, 02:51 PM
Nothing special. I'm lucky I made it to the gym at all.

Hamstring Dominant Leg

SLDL
5x135
5x155
5x175

SMITH MACHINE REVERSE LUNGE
8x50
6x60
4x70

HAMSTRING CURL
6x30
5x35
6x30

LYING FRENCH PRESS
3x5x60

OVERHEAD DB EXTENSION
8x15
6x20
8x15

CARDIO: TM, 20 minutes, 3.5 mph @ 6% incline

BBB
02-04-2008, 06:36 PM
Horizontal Push/Pull

There is absolutely nothing extraordinary about this workout. I'm tapped and the PSMF is now officially catching up to me because I am weaker across the board. Starting tomorrow I'm reducing my volume to 3x5's and 2x6's.

RACK PULLS
5x155
5x185
5x225

INCLINE DB PRESS
5x40
5x45
5x45

HAMMER ROW
8x70
8x75
8x80

FLAT BENCH PRESS
8x85
6x105
4x115

WEIGHTED CRUNCHES
3x8x25

CARDIO: TM 20 min, 3.5 mph, 6% incline

WBBIRL
02-04-2008, 08:51 PM
PSMF is rough once you get into ketosis, it hit me like a ton of bricks and my numbers did suffer a bit. Do you plan on sustaing it long?

BBB
02-05-2008, 07:50 PM
WBBIRL - Tomorrow is day 12. I'm lucky that I sustained my volume in week one and actually hit some PRs. Had a refeed/free meal this evening though... Tomato based seafood soup with green peppers and onion, 5oz beef tenderloin wrapped in bacon, 1/2 large baked sweet potato with 1.5 tbsps brown sugar butter and a slice of pecan pie. I'm fat and happy right now and I don't care.

Quad Dominant Legs
SQUAT
5x135
5x155
5x175

Same as last week and I'll take it.

GM
6x95
6x105

LEG EXTENTIONS
6x30
6x35

BICEP CURLS
3x5x30

CARDIO: 20 minutes, TM, 3.5 mph, 6% incline

Short and sweet and to the point. I wish I'd had a chance to get more carbs in me today before the workout but I've been so damn busy, I'm lucky if I get to eat before 1 pm these days.

borracho
02-05-2008, 08:39 PM
5oz beef tenderloin wrapped in bacon


:drooling:

WBBIRL
02-05-2008, 09:54 PM
Damn the refeed sounds good!

BBB
02-09-2008, 02:41 PM
Um - I missed a workout and made up some of it today...

Vertical Push/Pull + Ham Dom Legs

CHINS
4x5xBW

HANG CLEANS
5x65
5x75
5x75
5x65

PULL DOWNS
6x90
6x100
6x110

OH DB PRESSES
6x30
6x35
6x40

SLDL
5x135
5x155
5x185

SMITH MACHINE REVERSE LUNGE
3x6x50

SEATED CALF RAISE
3x8x90

CARDIO: TM, 20 minutes, 6% incline, 3.5 mph

borracho
02-11-2008, 12:10 PM
I wish I could be doing chins again. I have a damaged radial nerve in my left arm that prevents it. So sad.

traing is looking good!

BBB
02-12-2008, 04:32 PM
So, as it turns out, I still lift and stuff.

I'm only lifting 2 times this week, so I intended to combine workouts - but it just turned into a noT-so-well-thought-out-mish-mash.

Anyway, here it is.

RACK PULLS
5x135
5x155
5x185
5x205
5x225
5x245 - which is my previous PR. Nice to know that if I warm up proper like, I'm still just as strong as before.

INCLINE DB PRESS
5x30
5x35
5x40
5x45

BB WEIGHTED ABS
8x30
8x35
8x35

STANDING CALF RAISES
3x8x90

SQUAT
5x95
5x135
5x155
3x175 - should have gotten all 5 but I did rack pulls earlier and I think that tapped me.

STANDING BICEP CURLS
3x5x30

DIPS
2x8xBW

CARDIO - TM, 15 minutes, 6% incline, 3.5 mph

Unreal
03-02-2008, 03:09 PM
You rock!

Killa Kurt
03-02-2008, 07:12 PM
You still lift?

BBB
03-03-2008, 07:11 PM
As it turns out, I do still train and ****. The session was not too bad considering that my last work out was nearly 3 weeks ago. 3 weeks ago I was slammed with work and doing a PSMF. I didn't have the energy for anything. 2 weeks ago my BFF of 18 years was in town and I wanted to spend as much time with her as I possibly could, so I took the week off. Last week I came down with the most horrendous cold I've had in ages. Totally wiped me out.

RACK PULLS
6x135
4x155
2x185
6x155
4x185
2x205

INCLINE DB PRESS
5x25
5x30
5x35
5x40
5x45

HAMMER ROWS
8x55
8x60
8x65

FLAT BENCH PRESS
8x75
8x85
8x95
8x100

STANDING CALVES
8x70
8x80
8x90

BB WEIGHTED ABS
3x8x30

CARDIO: HILLS, 20 min, TM, 4%-10% incline, 3.5 mph.

Surprisingly, I haven't lost that much strength. I probably could have gone heavier. But as it is <gulp> I'll probably be paying for it tomorrow so I'm glad I didn't decided to knock myself out.

lynnlynn7
03-03-2008, 08:55 PM
B cubed- Workouts looking good. Good to hear you had a good time at the Arnold. I probably wouldn't notice if I was the only female in a group of guys because that's everyday at the gym for me. I'm sure Guido told you I don't let them forget that I'm fabulous and female though!

Guido
03-04-2008, 09:55 AM
Tessa,

It was cool as hell to finally meet you at the Arnold. You are a great person and certainly befitting of your screenname! Perhaps next year Lynn can come because I think you two would get along great, as well. You both seemingly have a lot in common having met you now, which believe me, is a great compliment. I hope you keep posting on here and I'm going to be checking out BLC now that I know it exists!

Ciao for now...

LoveMyGSDs
03-04-2008, 11:50 AM
Hi sexy! :hello:

BBB
03-04-2008, 06:19 PM
Hi Hot Stuff!

I'm not as sore today as I thought I would be. Just a little through the chest and front delts. A wee bit in the glutes and hammies from dead lifting. Tomorrow should be fun, lol.

Quad Dominant Legs

SQUAT
6x115
4x135
2x155
6x135
4x155
2x175

GM
3x8x85

LEG EXTENTIONS (ISO)
8x25
8x30
6x35

STANDING BICEP CURL
5x25
5x30
5x35
5x30
5x30

EZ BAR CURL
8x40
8x50
8x50

CARDIO: HIIT, Elliptical, 6 intervals, 20:40 ratio, level 6.

LoveMyGSDs
03-05-2008, 08:34 AM
Hi Hot Stuff!

I'm not as sore today as I thought I would be. Just a little through the chest and front delts. A wee bit in the glutes and hammies from dead lifting. Tomorrow should be fun, lol.

Quad Dominant Legs

SQUAT
6x115
4x135
2x155
6x135
4x155
2x175


Must be those glutes, 'cause I know my quads are bigger then yours.

mickyjune26
03-05-2008, 08:40 AM
your strength has really developed in here. nice job!

BBB
03-05-2008, 12:35 PM
Must be those glutes, 'cause I know my quads are bigger then yours.

I wouldn't be so sure about that. I think we made a measurement comparison not so long ago in Moe's journal and mine were bigger than yours. You also have to remember that before my knee surgery my squat PR was 3x245lbs at the same weight I'm at now or thereabouts.

Wolverine
03-05-2008, 12:37 PM
Sounds like a challenge!

LoveMyGSDs
03-05-2008, 12:40 PM
I wouldn't be so sure about that. I think we made a measurement comparison not so long ago in Moe's journal and mine were bigger than yours. You also have to remember that before my knee surgery my squat PR was 3x245lbs at the same weight I'm at now or thereabouts.

Yeah, but the measurement includes hammies and mine are lacking. (IMO, my quads and hammies are way out of proportion.) Gotta work on those...sigh....

LoveMyGSDs
03-05-2008, 12:42 PM
Also, I think I'm whimping out on squats. My weak area is from somewhere between 1/4 squat and parallel to ATF. Once I'm down, I can get a lot more weight up. I've had guys around 200 lbs climb on my shoulders while in in a full squat and I can stand with little trouble. I think I get scared on the way down. (Been pondering that for a bit.....)

BBB
03-05-2008, 04:45 PM
I've had to train myself in the hole to come out of it nice and clean. Whenever I go up in weight I still wobble a bit due to my right leg (ACL - STILL don't have that quad or hammy up to snuff). That's the only reason I don't go heavier right now. Left leg could handle it fine right now but the right is lagging.

Guido
03-06-2008, 07:52 AM
Yeah, but the measurement includes hammies and mine are lacking. (IMO, my quads and hammies are way out of proportion.) Gotta work on those...sigh....The only solution is quad comparison pics to confirm whose are bigger. :)

LoveMyGSDs
03-06-2008, 09:17 AM
The only solution is quad comparison pics to confirm whose are bigger. :)

Took long enough for someone to say that.

BBB
03-06-2008, 09:46 AM
If you think I'm going to plaster pics of my ginormous quads all over WBB you got another thing coming.

BTW - I have DOMS like a newbie today. You'd think I took a three week vacation or something, sheesh. http://img228.exs.cx/img228/638/whistle9qn.gif

Killa Kurt
03-06-2008, 05:51 PM
The only solution is quad comparison pics to confirm whose are bigger. :)

:withstupi:

It's unanimous picture comparison.

BBB
03-06-2008, 07:02 PM
:withstupi:

It's unanimous picture comparison.

And then you woke up.

Vertical Push/Pull

CHIN UPS
5 + 1N x BW
4 + 1N x BW
3 + 1N x BW
2 + 1N x BW
1 + 1N x BW

HANG CLEANS
5x5x65 added push presses to the last set

HAMMER HIGH ROW
8x45
8x50
8x55

DB PRESS SS LATERAL RAISE
8x25/10
8x25/15
8x30/15

SEATED CALF RAISES
5x8x90

WEIGHTED ABS
3x8x30

CARDIO: Hills on TM, 4%-10% incline, 3.5 mph

BBB
03-08-2008, 05:55 PM
Hamstring Dominant Legs & Triceps

SLDL
5x95
5x105
5x115
5x125
5x135

HAMMER SMITH REVERSE LUNGE
3x8x40

STANDING LEG CURL
8x20
8x15
8x15

LYING FRENCH PRESS
4x6x60

OH DB EXTENSION
3x8x15

CARDIO: 8 Seconds of Doom, bike, 6 minutes of intervals, 14 minutes SS, level 6

Killa Kurt
03-08-2008, 06:21 PM
Isn't it Laying French Presses?

BBB
03-09-2008, 02:06 PM
Kurt, I don't even know what a "Laying French Press" is.


CARDIO: Hills, TM, 45 minutes, incline 4%-13%

BBB
03-12-2008, 12:00 PM
Monday, March 10th

RACK PULLS
6x165
4x195
2x225
6x195
4x225
2x245

Can I just say: OMFG - my back has never been this sore from rack pulls before!

INCLINE DB PRESS
5x35
5x40
5x45
5x40
5x45
4x50

HAMMER ROWS
8x60
8x70
6x80

FLAT BENCH PRESS
8x85
8x95
6x105

STANDING CALVES
8x70
8x80
8x90

BB WEIGHTED ABS
3x8x35

CARDIO: Skipped since I was starving and I have company this week.

BBB
03-12-2008, 12:01 PM
Tuesday, March 11th

Quad Dominant Legs

SQUAT
8x95
6x135
4x155
6x135
4x155
2x185

GM
8x85
8x95
6x105

LEG EXTENTIONS (ISO)
3x8x30

STANDING BICEP CURL
5x30
5x35
5x30
5x30
5x35

HAMMER PREACHER CURL + NEGATIVES
12x45 + 3
12x45 + 3
12x45 + 3
8x50
8x50

CARDIO: Skipped because a certain someone is a PUSSY.

mickyjune26
03-12-2008, 02:54 PM
awesome rack pulls. where was the bar at in relation to your knees?

BBB
03-12-2008, 03:22 PM
awesome rack pulls. where was the bar at in relation to your knees?

Below the knee about 3/4 of the way up the shin.

Organichu
03-12-2008, 03:30 PM
RACK PULLS

2x245

FLAT BENCH PRESS

6x105

Awesome!

BBB
03-18-2008, 06:58 AM
Thursday, March 13th - Vertical Push/Pull

CHINS + NEGATIVES
BWx5 + 1
BWx4 + 1
BWx3 + 1
BWx2 + 1
BWx1 + 1

OH DB PRESS
6x30
6x35
6x40
6x35
6x40
2x45 WTF is that?

PULL DOWNS
8x80
8x90
8x110

ARNOLD PRESS SS LATERAL RAISE
8x25/15
8x30/12
8x30/10

SEATED CALVES
5x6x70

BB WEIGHTED ABS
3x8x35

CARDIO: SKIPPED.

BBB
03-18-2008, 06:59 AM
Friday, March 14th - Hamstring Dominant Legs

SLDL
6x95
6x115
6x135
6x135
6x145
6x155 - I don't know why but these have been hard on my lower back lately.

SMITH MACHINE REVERSE LUNGE
3x8x50

STANDING HAMSTRING CURL
3x8x20

LYING FRENCH PRESS
7x60
5x60 - Change in form.
6x50
6x50

TRICEP PUSH DOWN
3x8x40

CARDIO: SKIPPED.

My guest is anti-cardio so it didn't happen all week long. It's going back into rotation next week.

BBB
03-18-2008, 07:00 AM
Horizontal Push/Pull - Yesterday

RACK PULLS
6x165
4x195
2x225
6x195
4x235 - EASY!
0x265 - like it was 'effing glued down, AGAIN!
0x255 - WTF??
4x235 - EASY again. WTF is it will anything over 245?? It's beginning to piss me off. Switching to dead lifts in a week or two since it's off the floor that's hard for me. Once I have the weight moving locking out is not a problem.

INCLINE DB PRESS
8x35
6x40
4x45
8x40
6x45
2x50 - WTF with this too? 45's like they are nothing. 50's and all of a sudden I lose the stability in my arms. Sucks ass.

HAMMER ROWS
8x65
8x75
6x85 PR

FLAT BENCH PRESS
8x85
8x95
2x115 - again - 95 goes up like I'm pushing feathers. Add 20 lbs and I'm screwed. In a few weeks I'm back to training my bench again.

STANDING CALVES
8x80
8x90
8x100

BB WEIGHTED ABS
3x8x35

CARDIO: Hills, TM, 20 minutes, incline 5%-12%, 3.5 mph.

BBB
03-21-2008, 07:52 AM
Quad Dominant Legs

SQUAT
8x135
6x155
4x175
8x155
5x175
4x185 Rep PR

BICEP CURLS
6x30
5x35
6x30
5x35
3x40

LEG EXTENSIONS (ISO)
12x30
10x30
8x30

SEATED HAM CURLS (ISO)
12x25
10x25
8x25

EZ-BAR CURLS
3x8x50

CARDIO: HIIT, ELLIPTICAL, 8 20:40 INTERVALS, 20 MIN TOTAL, LEVEL 6

BBB
03-22-2008, 02:01 PM
Vertical Push/Pull

CHIN UPS (palms facing inward)
5+1N x BW
4+1N x BW
3+1N x BW
3+1N x BW
3+1N x BW

HANG CLEANS
5x65
5x70
5x65
5x70
5x75

HAMMER HIGH ROW
8x60
8x65
6x70 PR

ARNOLD PRESS SS LATERAL RAISE
8x25/15
8x30/15
8x30/15

SEATED CALF RAISES
3x8x90

BB WEIGHTED ABS
3x8x35

CARDIO: HILLS, TM, 45 MIN, INCLINE 5%-14%, 3.5 MPH

BBB
03-23-2008, 02:22 PM
Hamstring Dominant Legs

RDL
6x115
5x135
5x145
5x155
5x165

HAMMER REVERSE LUNGE
8x50
8x60
8x60

GM
8x85
8x95
8x105 rep PR

LYING FRENCH PRESS
8x50
5x60
8x50
5x60
8x50

OH DB EXTENSION
3x8x15

CARDIO: 8 Seconds of Doom, RB, level 7, 30 intervals = 10 MIN + 10 MIN SS - Geeze the end of that is rough!

TwiloMike
03-23-2008, 03:45 PM
Nice PRs you've got going here, B***H! ;) Very nice leg training.

Killa Kurt
03-23-2008, 06:21 PM
Nice laying french presses.

borracho
03-26-2008, 07:16 AM
HEY TEACHER! How are classes?

looking good in here, as usual.

BBB
03-26-2008, 03:15 PM
Nice laying french presses.

You think you're funny but your snot.

Anyway....

I'm implementing my overhauled BGB next week, sort of like a test run. I'm sliding a few of the changes in this week so that the transition is smooth.

Horizontal Push/Pull

BOR
6x65
6x75
6x85
6x95

IN DB PRESS
6x35
6x40
6x45
3x50 - I only got 2 last week.

HAMMER ROW
8x65
8x75
6x90 PR

FLAT BB PRESS
6x65
6x85
6x105

STANDING CALF RAISES
8x70
8x80
8x90

BB WEIGHTED ABS
3x8x35

CARDIO: HILLS, 20 MIN, TM, 6%-13%, 3.5 MPH

Notes: Felt good and I'm glad I didn't do Rack Pulls tonight. My hams and hips are still a little sore from Sunday's WO. I reduced the number of set to 4 (down from 5 or 6) to see if it would help me eek out more reps at my higher weights and it did. Next week I'm going to do a deload. Maximum of 3 working sets for every exercise. Give my body a little rest before I change my program and hit it up hard again.

Sorry I haven't been around much. Mucho busy with work.

BBB
03-26-2008, 08:43 PM
Quad Dominant Legs

BICEP CURLS
6x30
5x35
2x40
4x35

SQUAT
6x135
5x155
4x185
2x200 PR

SEATED HAM CURLS
12x25
10x30
8x30

LEG EXTENSIONS
8x35
8x30
8x30

CARDIO: HIIT, TM, 10 MIN 20:40 + 10 MIN SS

Guido
03-27-2008, 02:25 PM
I have a theory on why it's so much more difficult for you to lift those circa-max weights. You're training mostly in the 5-8 rep range from what I can tell. You need to get your CNS to adapt to the near maximal weights by training with the near maximal weights for a few weeks. I might try doing more sets of fewer reps for a while, using a higher % of your 1RM. Try doing sets of 4 for a week or two, then sets of 3, then 2, then go for some heavy singles near your 1RM. Keep overall training volume about the same. Take a week off and then try for a new PR. I guarantee you'll hit it. The great thing is, when you go back to doing the higher rep stuff it will feel lighter and you'll be able to do more.

BBB
03-27-2008, 06:10 PM
You are most certainly right. To tell you the truth, I don't even know what my one rep maxes are. I fewest reps I ever do is 2. You are correct in saying I work mostly in the 5-8 rep range. But I do wave load, for example 6,4,2,6,4,2 - so I do hit the 2's and 4's on occasion for my big 3.

Also, I recently upped the number of reps I was doing to see what would happen. I was previously training with slightly lower rep ranges.

I actually already have the next 8 weeks planned out.

Next week is a deload week - I'm not taking it off but I'm seriously reducing my volume and keeping things "light."

I have a six week periodization and rep scheme planned, followed by another deload.

After that though (LOL) my schedule is free and I'd be happy to give your way of doing things a go.

You have to remember - I've been trained as a BBer. The lifting heavy stuff is just an added bonus for me.

I'll tell you what. When I'm done with my current plans...damn, I'd like to be able to say I'd just hand my training over to you for 6 weeks but I'm a friggen' control freak. How about you help me with my set, rep and periodization scheme but I get to pick training split and exercises? Or something like that. I'd be interested to see what kind of gains I could make on a power lifting training schedule.

BBB
03-28-2008, 06:35 PM
CHIN UPS
5xBW
5xBW
4xBW
4xBW

HAMMER HIGH ROW
8x60
8x65
6x70

HANG CLEANS
6x65
5x70
4x75
3x80

ARNOLD PRESS SS LATERAL RAISE
3x8x30/15

SEATED CALF RAISES
3x8x90

BB WEIGHTED ABS
3x8x35

CARDIO: HILLS, 11 MIN, TM, 6%-11%, 3.5 MPH (GYM CLOSED AT 7PM AND I THOUGHT IT CLOSED AT 8PM ) - I'm devastated that I didn't get to do more hills.

BBB
03-29-2008, 12:39 PM
Hip Dominant Day

RACK PULLS
6x135
2x185
6x155
2x225
6x185
2x245
6x225
2x265 PR - Thank you Ryan for suggesting some CNS work. I owned this. I know I need to work at lower reps for awhile. All in good time.

SMITH MACHINE REVERSE LUNGES
8x50
8x60
8x60

SLDL
8x95
8x115
8x135

DIPS
4x6xBW

OH DB EXTENSIONS
3x8x15

CARDIO: 8 SECONDS OF DOOM, RB, LEVEL 8, 30 INTERVALS, 20 MINUTES

BBB
04-02-2008, 06:29 PM
Horizontal Push/Pull

Deload

BENCH PRESS
6x65
6x85
6x95

BOR
6x65
6x85
6x95

NEUTRAL GRIP CABLE ROWS
8x70
8x80
8x90

INCLINE DB PRESS - 30 second rest
3x8x30

CARDIO: Hills were on the menu, but the TMs were all taken. 20 minutes on the elliptical, level 10. Got all nice and sweaty. Felt good.

BBB
04-03-2008, 05:29 PM
Quad Dominant Legs

Deload

SQUAT
6x135
6x155
5x175

SEATED HAM CURL
8x30
8x30
8x25

LEG EXT
3x8x25

BICEP CURL
6x35
6x35
6x30

CRUX CURL
8x20
6x20

CARDIO: 10 MIN HIIT, TM, LEVEL 7, 20:40 + 10 MIN SS

BBB
04-05-2008, 05:59 PM
Deload

CHIN UPS
3x6xBW

HANG CLEAN + PUSH PRESS
6x65
6x70
6x65

CLOSE GRIP PULL DOWNS
8x100
8x110
8x110

ARNOLD PRESS SS LATERAL RAISE
8x30/12
8x30/12
8x30/12

SEATED CALF RAISES
3x8x90

WEIGHTED ABS
3x8x35

HILLS: 45 MIN, TM, 5%-13%, 3.5 MPH

BBB
04-06-2008, 02:26 PM
Hip Dominant Day

Deload

DEAD LIFT
6x135
6x185
4x225

SMITH REVERSE LUNGE
3x8x50

SLDL
8x95
8x115
8x135

DIPS
3x6xBW

LYING FRENCH PRESS
3x8x50

HIIT: 8 SECONDS OF DOOM, RB, 10 MIN + 10 MIN SS

Note: Really good workout today. Deload is over. Going to get down to business setting PRs again next week. Stay tuned.

BBB
04-07-2008, 06:01 PM
Horizontal Push/Pull

BOR
6x85
6x95
6x105
5x115 PR

FLAT BENCH PRESS
6x75
6x85
6x95
6x105

NG CABLE ROW
8x70
8x80
8x90
8x80
8x90

INCLINE DB PRESS
8x30
8x35
8x40
8x35
8x40

STANDING CALF RAISES
10x70
10x80
10x90

SS W/

BB WEIGHTED ABS
8x40
8x40

COMPLEX A - 4x5, 90 s rest, 60 lbs
BOR
HANG CLEAN
FRONT SQUAT, PUSH PRESS HYBRID
BACK SQUAT
GM

CARDIO: 20 MIN, SS, TM, 7%, 3.5 MPH

Notes: Deload is over. Gonna hit it HARD for the next 6 weeks. Complexes kicked my sorry ass up and down. Not looking forward to these every Monday.

BBB
04-09-2008, 06:46 PM
Quad Dominant Legs

SQUAT
6x135
6x155
5x175
2x185 - I failed on the 3rd rep believe it or not. Put the damn thing down. Oops!

BICEP CURLS
6x25
6x30
6x35
6x30

SEATED HAMSTRING CURLS SS LEG EXTENSIONS
8x25
8x30
8x25
8x30
8x25

HIIT, ELLIPTICAL, 30:90 WORK:REST, LEVEL 8, 5 INTERVALS + 10 MIN SS

BBB
04-10-2008, 06:19 PM
Vertical Push/Pull

Pull Ups
6xBW
6xBW
6xBW
4xBW+5 lbs
3xBW+10 lbs <-negatives

CLOSE GRIP PULL DOWNS
8x100
8x110
8x120
8x100
8x110

HANG CLEAN + PUSH PRESS
6x65
6x70
6x75
6x70

ARNOLD PRESS SS LATERAL RAISE
5x8x30/12

SEATED CALF RAISES
5x8x90

WEIGHTED ABS
2x8x10

HILLS, TM, 20 MIN, 7%-13%, 3.5 MPH

BBB
04-11-2008, 04:31 PM
Hip Dominant Day

DEAD LIFT
6x135
2x185
6x165
2x215
4x195
1x235 PR
10x135

SMITH REVERSE LUNGE
8x50
8x60
8x50
8x60
8x50

SLDL
8x95
8x115
8x135
5x155
8x135

DIPS
4x6xBW

LYING FRENCH PRESS
3x10x50

HIIT, RB, 8:12 WORK:REST, LEVEL 8, 30 INTERVALS + 10 MIN SS

BBB
04-13-2008, 02:05 PM
CARDIO: 45 MIN, TM, HILLS, 6%-15% (omg is that painful), 3.5 MPH.

Thank goodness I don't have to do that again for another week.

BBB
04-14-2008, 05:17 PM
Horizontal Push/Pull

BOR
6x85
4x95
6x105
4x115
2x125 PR

(super set with)
FLAT BENCH PRESS
6x75
4x85
6x95
4x105
4x115

NG CABLE ROW
8x80
8x90
8x80
8x90

INCLINE DB PRESS
8x35
8x40
8x35
8x40

BB WEIGHTED ABS
3x8x40

COMPLEX B - 5x5, 75 s rest, 65 lbs
RDL
HANG CLEAN + FRONT SQUAT + PUSH PRESS
LUNGE

CARDIO: 20 MIN, SS, TM, 7%, 3.5 MPH

BBB
04-15-2008, 05:33 PM
Quad Dominant Legs

SQUAT
6x135
2x175
4x155
2x195
4x175
2x215 <-spotted (arg)

STANDING BICEP CURL
6x25
6x30
6x35
6x30
6x35

SEATED HAM CURL SS W/ LEG EXTENSIONS
8x25
8x30
8x25
8x30

STANDING CALF RAISES
10x70
10x80
10x90
10x100

Notes: Usually I do calf raises on Monday, but those WOs are getting long on Monday and Tuesday is short, so I think I'll move them here permanently. Also, I should have had the 215 easy. I'm a little POed. I just psyched myself out looking at that damn weight on the bar. I think it's freaking me out a little to be nearing my pre-surgery PRs. Next week I'll have it.

HIIT, ELLIPTICAL, 30:60 WORK: REST, LEVEL 8, 7 INTERVALS + SS, 20 MIN

BBB
04-17-2008, 06:21 PM
Vertical Push/Pull

PULL UPS
6xBW
6xBW+5lbs
5xBW
5xBW+5lbs
3xBW+10lbs, negatives

HANG CLEAN + PUSH PRESS
6x65
6x70
6x75
6x70
6x75

CLOSE GRIP PULL DOWNS
8x110
8x120
8x110
8x120

ARNOLD PRESS SS LATERAL RAIS
8x30/12
6x35/15
8x30/12

SEATED CALF RAISES
5x8x90

BB WEIGHTED ABS
3x8x40

HILLS, TM, 8%-14%, 3.5 MPH, 20 MIN

BBB
04-19-2008, 05:19 AM
So I'm fairly certain that my right shoulder is ****ed. The whole damn thing hurts and has for the past week or so. I CANNOT sleep on my right side and I think that doing so may have something to do with its current state.

I blame Hatred for giving me his shoulder cooties.

1) Nothing "sudden" happened in the gym.
2) I ALWAYS warm up my rotator cuff on chest and shoulder days.
3) It really began to aggravate me after my last horizontal push/pull day, but was irritated before that.
4) The weight I pushed for bench last seemed relatively "easy" and my elbows were tucked.
5) I'm going to start looking for a chiro that does ART.
6) In the meantime I will be doing Eric Cressey's Rotator Cuff workout in place of my normal shoulder routine. Here's the link for that: http://www.t-nation.com/findArticle.do?article=280rotator2
7) I'm not sure about chest. I may stick to light weight stuff for a bit.

http://img90.exs.cx/img90/2365/k1ocray.gif

BBB
04-19-2008, 02:40 PM
Hip Dominant Day

DEAD LIFT
6x135
2x185
6x165
2x225
6x185
2x225
1x250 PR
1x260 PR

*note: massive head rush during both PRs. Woohoo - free high!

SMITH REVERSE LUNGE
8x50
8x60
8x70
8x60

SLDL
8x95
8x115
8x135
8x155

DIPS
5x6xBW

LYING TRICEP EXTENSION
4x10x50

HITT, RB, 8:12, LEVEL 9, 30 INTERVALS, 20 MIN TOTAL

BBB
04-20-2008, 12:20 PM
Not that anyone reads this, but FYI - I am completely wrecked from Deads yesterday. I feel like I've been run over by a garbage truck.

BBB
04-21-2008, 05:11 PM
Horizontal Push/Pull -most of the pushing

BOR
6x105
4x115
2x125
6x115
4x125
2x135 <-had to cheat the last one up.

Notes: Too heavy - back is still WAY sore from Dead Lifts on Saturday. I think I'm going to change these to Pendlay Rows, lighten them up and concentrate on form starting next week.

Various and Sundry Rotator Cuff Exercises in lieu of Benching. <sniff>

NEUTRAL GRIP CABLE ROW
8x90
8x100
8x90

INCLINE DB PRESS (uber light)
8x25
8x30
8x35

note: shoulder actually only hurt using the 25's http://ide.li/modules/Forums/images/smiles/icon_rolleyes.gif

BB WEIGHTED ABS
4x8x40

Complex - 5x6, 60 seconds rest, 20-30kg. Yes you read that right, kg. Started with 30kg and had to drop it down to 20kg after the 3rd set or I wasn't going to make it.
Dead Lift
RDL
BOR
Hang Clean- shoulder
Front Squat
Push Press - shoulder
Back Squat
GM

Holy hell I hate these. Next week is 6x6 and then I think they are coming out of rotation for a bit. I already do HIIT 2 x week and as much hate HIIT, I hate these more.

SS, 30 MIN, TM, 7%, 3.5 MPH

I saw several very amusing things in the gym tonight.
1) Some kid checking out his abs, when he had none. I burst out laughing right in front of him. I couldn't help it.
2) Some lady doing leg lifts. WTF? I had to look around and make sure I wasn't in the 80's.
3) Several very cute boys in the gym tonight. Unfortunately they are all built light light bulbs. http://forum.frag-mutti.de/html/emoticons/lightbulb.gif So Sad.

BBB
04-24-2008, 02:25 PM
My back...taken about 5 days ago.

....<and just like that...it's gone>

WBBIRL
04-24-2008, 02:31 PM
Damn! Nice V taper and the ink looks great. Keep up the good work, I feel ashamed of my deads after your efforts.