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Donnajo
08-03-2008, 04:51 PM
Hi! I am Donna. I will be deadlifting in my first powerlifting meet on Sept. 13.

My training partner is Lones and he suggested it would be good for me to post a log here. Since I will be doing my first meet I can use any and all suggestions, comments and advice.

I have a log on another board so I am going to repost here all my workouts since I started training for this meet. So here goes.

Donnajo
08-03-2008, 04:51 PM
7/2/08 Wednesday

Deadlift - Going for 1 rep max
5/bar
2/135
2/155
2/185
2/205
1/215
1/225
1/245
1/255

Reverse Hyper
3x10@10

Seated band pulls to open up the hips

3x10 with band

Incline weighted situp

3x10@25


Cardio: 30 minutes SS Treadmill inline walk


sunday 7/6/08


ME bench press
warm up to single
5/bar
3/85
2/95
2/105
2/115
1/125
1/135
1/145


Rolling db extensions
3x8-10@20


Db Rows
20/32.5
20/35

Face Pulls
2x20@ 30


Cardio
35 minutes mix of intervals and SS




Monday 7/7/08

DE Box Squat

10x2@115

DE deadlift alt. conventional and sumo

10x2@ 135

Reverse Hyper machine
3x15@10

Band Abduction
3x20

Heavy db side bends
20/35
15/40


Cardio:
speed intervals on stepmill 2:2



Tuesday 7/8/08

Lifting: Off
Cardio: some light SS
__________________

Donnajo
08-03-2008, 04:52 PM
wednesday 7/9/08

DE Bench press

8x3@95

Rope Pressdowns

3x15@70

Cable Rows

3x10@120


Db side raises

3x8@20

Hanging Leg Raises

2x10-15@BW


Cardio: taught spin endurance class
__________________

Donnajo
08-03-2008, 04:52 PM
Thursday 7/10/08


Box Squats

warm up 2 mini bands and bar only x5
95 +2 mini bands x 3
8 sets of 2 @ 115 +2 mini bands

Good mornings
5/95
3x5@115

Reverse Hypers

5x10@20

Incline Sit Ups
3x10-15@25

Donnajo
08-03-2008, 04:52 PM
7/12/08 Saturday

Cardio workout:

HIIT in the pool
10 x 25 yrds ( alternating each one butterfly and freetyle) w/ 1 minute rest

20 minutes SS on elliptical

10 minutes shooting hoops and some Bball drills for fun.

Donnajo
08-03-2008, 04:53 PM
7/13/08

ME BB Bench

bar x 5
85 x3
95x2
115 x 1
125x1
135x1
145x1
160 x 1 ( needed some help. Went for it but not quite. Will try again next week)

Tate presses
3x10-12@17.5

Db rows one arm

3x20@40

Bb shrugs
3x10 @ 95

Band pullups
2x10

Cardio: 30 mins step mill light intervals


7/14/08

DE Box squats with bands

9x2@ 95 + bands

DE deadlifts
6x2@135

GHR
3x8-10@BW

Band Good Mornings
3x20

Cable Crunches
3x10@80

Db side bends
2x15@45

No Cardio today.

Donnajo
08-03-2008, 04:53 PM
7/16/08 Wednesday

DE Bench Press

6x3@95

Tricep rope pressdown

3x15@70

Pendley Row
3x6@135

Machine Shoulder Press
3 sets of 12 (did not know the weight because it was scratched off the plates)

Lat pulldown
3x10@100


Cardio: SS later today for 30 -40 minutes

Donnajo
08-03-2008, 04:54 PM
Friday


Deadlift off a box

Started too heavy. should have started lighter with more reps I think. Oh well. Next time.

5/135
3/155
3/175
2/195
1/205
1/215
1/225
1/245
1/265 failed


Pullthroughs
3x12@130

Bugarian squats
2x12@50

Cable crunches
3x12@160

Band Good mornings
3x15 with green band

Donnajo
08-03-2008, 04:54 PM
Sunday 7/20/08

Wow! What a workout. There were 7 powerlifters working out today. Jason Fry and his girlfriend Jean from westside were in town and worked out with us. He is on the cover of powerlifting USA the june issue. Anyway it was awesome. We did max bench work today.
Tons of sets of bench. They critiqued my form and I was having trouble at just up from the bottom of my bench getting over 155 so we did some board work with heavier weight and assistance. We did upteen million sets it seemed but we rotated out between all of us so it took forever. I got to play with wraps and belts and pressing with boards and fun toys like that. Jason was lifting 635 lbs. We had to find an extra guy to spot. None of the girls wanted to. I asked him his meet max and it was 735. Wow! That is amazing.

After bench we did an exercise to with dumbbells where at the top you start out wide like your grip on the bench barbell and as you lower you turn the the palms in and elbows in to your side and then press back up wide. Jean called it a transition exercise for lack of a name for it because it wihelped you to transition to as you lower elbows out to turning the elbows in at the bottom and then turning them back out on the way up. I used 35 lbs. for 8 reps. 3 sets

Then we did rolling tricep ext. with dumbbells for reps of 10-12 I used 15 lbs. for 4 sets. This is a weak spot for me so I will be working on these

Jean went over my deadlift form and taught me a good technique for getting my breath in and I felt so much smoother on my lift. I start from a stand then go down and up from the bar as I figure out where it is and the last time I stand I take a deep breath and hold and then go straight down pick up the bar and up . I was starting from the ground and taking my breath in from the ground and it was not as affective.

It was awesome to have so much input. I think I found my niche in a sport. I am really enjoying powerlifting.

Going to order a belt, mini and light bands, and wraps online today. I keep borrowing everyones.

Donnajo
08-03-2008, 04:54 PM
7/21/08 Monday

Dynamic Effort Box Squat

warm up bar 45 x 2

6x2@95

DE Deadlift

6x2@155

Ukranian deadlifts ( you stand on two boxes in sumo wide stance and it hold a db between your legs and go down and back up) These were killer

2x20@20

Reverse hypers
3x10@25

band standing ab crunches ( really like these better than cable crunches because you have to fight the band going back up)

3x20@ green (regular) band

Donnajo
08-03-2008, 04:54 PM
7/23/08 Wednesday

Ugh, taught two swim lessons and a body sculpting class and then lifted. Dynamic effort day.

Bench
Still sore from sunday.

warmup 2x5@45

95x3
85x3x5

Rope pressdown
60x17
60x15
60x12

Lat Pulldown
3x10@110

Cable Row
3x8@130

Real tired today. Skipped cardio.

Donnajo
08-03-2008, 04:55 PM
7/24/08 Thursday

ME SQuat

2x5@45
1x3@green regular band
1x2@ green band +95
1x1@ green band +115
1x1@ green band + 135
1x1@ green bnd + 145
1x1@ 165
1x1@ 185
1x1 @ 205 PR!!!!!
Tried for 215 but low back curved. I need a belt. It is ordered and coming in the mail soon.

Light deadlifts
3x6@185

Reverse Hyper machine
1x9@27.5
2x10@25

Incline weighted sit ups

1x20@25
1x12@30
1x10@30

Donnajo
08-03-2008, 04:55 PM
7/27/08 Sunday

ME BENCH

1x8@45
1x3@95
1x3@115
1x2@ 135
1x2@135
1x2@135
Dropped to 115 again for a few sets to concentrate on form. I have a hard time bringing my elbows in as I lower the bar so I wanted to work on that with lighter weight.

Dumbbell presses top position hands wide and lower elbows in to side as you lower and turn back up at top position.....Not sure what the name for these is.
4x8@30

Rolling tricep presses
3x10@15

Band Pullups
3x10

Facepulls
3x15@35

Donnajo
08-03-2008, 04:56 PM
7/28/08 Monday Dynamic Effort day

Speed Deadlift
6x1@155

DE Box Squats
6x2@95 + minibands

GHR
10 / BW
8/BW
6/BW

Box Jumps off a foam pad

8/BW
8/12
8/25

Reverse Hypers

10/25
8/35
8/35

Low Back machine
3x10@50-60 lbs

cardio ss 2o minutes

Donnajo
08-03-2008, 04:56 PM
7/30/08 Wednesday

Bb bench
8/115
8/115
7/115
6/115
6/115
6/115

Cable and band pressdowns (band over neck and grab with hands and also grab bar on cable and do pressdowns)

15/ mini band + 25
15/mini band +30
15/mini band +45

Lat pulldowns

10/80
10/100
10/120

One arm lateral raises
12.5/15
15/15

Rear delt pec dec
3x15@ 45

Mini band face pulls
3x15

Dumbbell holds to work grip/ held as long as I could

50 lbs
60 lbs
60 lbs

Some forearm work with the thing that rolls up.

20 minutes SS on elliptical

Donnajo
08-03-2008, 04:56 PM
7/31/08 Thursday

Seated Good Mornings
8/45
5/95
5/115
3/135
6-8x3@155 lost count on sets

Zercher Squats

5/45
4/95
3/115
3/135
3/155
3/165
failed at 185 but CNS fried. I think I could have got this otherwise.

Reverser Hypers
2x10@35
1x8@35

Incline weighted situps

3x10@35

Donnajo
08-03-2008, 04:57 PM
--------------------------------------------------------------------------------

Sunday 8/3/08

ME Bench
6x bar
3x bar + red mini band
2x 65 + red mini bands
1x 75 + red mini bands
1x 75 + red mini bands
1x 80 + red mini bands
1x 80 + red mini bands
1x 80 + red mini bands

Tate presses
2x15@12.5
2x15@15
2x15@ 17.5t
2x10@ 20

Db rows
2x20@40
2x20@42.5
2x6@ 60

Band Pulls
3x15@ purple band (light)

pec dec flys
10/75
10/ 90
10/95

Lones Green
08-04-2008, 03:32 AM
you hit 85 plus those dbl'd minis didn't you? 2 10's on each side is 85 right?

lil' power
08-04-2008, 07:33 AM
Welcome DJ!:hello:

I've thought about starting a log here also...not too many females posting around here.

Lones, you have to keep an eye on her log, she likes to understate or leave out some work sometimes...:tuttut:

Donnajo
08-04-2008, 09:18 AM
you hit 85 plus those dbl'd minis didn't you? 2 10's on each side is 85 right?

I can't add. LOL

Donnajo
08-04-2008, 09:19 AM
Welcome DJ!:hello:

I've thought about starting a log here also...not too many females posting around here.

Lones, you have to keep an eye on her log, she likes to understate or leave out some work sometimes...:tuttut:

Yeah, start a journal here too.

I also can't remember always what we did. I need to start writing it down in the gym again.

Donnajo
08-04-2008, 12:32 PM
8/4/08 Monday

DE Box Squats
2/ dbl minis
2/65+ dbl minis
2/65 + dbl minis
2/65 + dbl minis
2/ 95 + dbl minis (too slow from bottom)
2/ 85 + dbl minis
2/ 85+ dbl minis

Speed Deadlifts
1/135
1/185
1/185
1/185
1/185
1/185

ukranian deadlifts
20/25
20/65 straight leg

Hangman abs
3x15@ green regular band

Darn I wrote this down and still forgot something.

seated calve raises
3x15@45

Dave Schwab
08-04-2008, 01:43 PM
Welcome Donna! Good numbers all around, particularly that deadlift, and solid training plan. Did you ever get yourself a belt? I'd highly recommend one for your heavier sets, it will help your numbers go up and prevent injury.

Donnajo
08-04-2008, 02:32 PM
ya must of us know (of) Jay fry, he is after all the top 181 bencher, glad to see he could give you some tips.
what weight class are you going to compete in?
you sure are at the gym allot.


I am sure you do. I am new to this so I am getting to know who is who.

I am going to try to compete in the 148 class. Although I think I put on weight but I am recomping more than gaining fat because clothes are getting looser and I am noticing more definition in my legs and arms. So we will see what I weigh. It does not really matter because this is my first meet and I am only competing with myself.

Donnajo
08-04-2008, 02:35 PM
Welcome Donna! Good numbers all around, particularly that deadlift, and solid training plan. Did you ever get yourself a belt? I'd highly recommend one for your heavier sets, it will help your numbers go up and prevent injury.

Thanks for the welcome. My training plan is due a lot to the help of Lones who is LonesXedge here. He and I and another gal try to lift together. I love it because I get lots of critiqueing from him and her. I had been followiing the 5x5 plan for a long time before I decided to powerlift so I think I had a good base.

I finally got a belt. :p It came from elite in the mail last week.

Donnajo
08-05-2008, 07:47 AM
8/5/08

Taught spin interval class. 55 minutes.

Lones Green
08-05-2008, 02:14 PM
you better have eaten a steak before AND after that hour of cardio

Donnajo
08-05-2008, 02:37 PM
you better have eaten a steak before AND after that hour of cardio


I would have puked had I done that. I did have oatmeal with PP though.

Lones Green
08-05-2008, 03:12 PM
I would have puked had I done that. I did have oatmeal with PP though.

good!

Donnajo
08-06-2008, 11:26 AM
8/6/08 Wednesday

DE Bench with suspended minis ( really neat because you work the stabilizers and to keep the bar from shaking)
6/95
6/95
6/95
4/105
4/105
4/105

Chuck V rows (did I get the name right Lones? :D)
15/30
15/42.5
15/50

H rolls
3x15@10

DB Shrugs
15/37.5
15/42.5
15/45

Db Hammmer curls
15/20
12/22.5
6/25

Lones Green
08-06-2008, 12:11 PM
yes, you got the name right.

Chuck Vogelpohl (275er will tell you alllll about chuck :strong:)

2HEThQFDtEA

the thickest 275er ever

Dave Schwab
08-06-2008, 01:35 PM
Chuck is looking thicker than that right now. He's going to be putting up a huge squat at the Pro-Am in a few weeks, me thinks.

Lones Green
08-06-2008, 06:20 PM
Chuck is looking thicker than that right now. He's going to be putting up a huge squat at the Pro-Am in a few weeks, me thinks.

i have no doubt! i'm looking forward to seeing what he puts up....cough 1200 cough

but chucks attitude and dedication has always really impressed me. when it comes to training, especailly for a meet, there are no excuses. even if you do roll 2 cars within 10 days.

i've always liked that story.

Dave Schwab
08-06-2008, 10:14 PM
i have no doubt! i'm looking forward to seeing what he puts up....cough 1200 cough


Based on what I saw last weekend, that could be low ;)

Lones Green
08-07-2008, 03:16 AM
Based on what I saw last weekend, that could be low ;)

:omg:

Donnajo
08-07-2008, 11:36 AM
Thursday 8/7/8

ME Olympic Squat ( so awesome I worked 5x5's and in may I was doing 5x5 at 150 lbs. I did them today at 195. That is a 45 lb. increase in 2 months. My one rep max is going to skyrocket)

5/155
5/175
5/195
5/195
5/195

Narrow stance good morning
8/95
8/115
6/125

Reverse Hypers
3x8@40

Hanging Leg raises getting toes real high to forhead
12/BW
10/BW
8/BW

Cardio for recovery slow uphill walk 17 minutes.

Dave Schwab
08-07-2008, 01:08 PM
Nice jump on the squat! That should carry over nicely to your 1RM

Donnajo
08-07-2008, 01:34 PM
Nice jump on the squat! That should carry over nicely to your 1RM

Thanks. I was really excited about that today.

Lones Green
08-07-2008, 09:00 PM
good job. those close stance squats should help out your deadlift as well

Donnajo
08-09-2008, 11:14 AM
So I have been training for my powerlifting meet and eating real healthy but not dieting with a few treat foods here and there. But I am not dieting and planned to after my meet. Well, I have been noticing my clothes fitting better and my weight has not changed. I am totally recomping. I noticed my hips are smaller and my upper body looks nice. I wish I could find my stupid camera to take a pic. The best was that I put on my one pair of jeans which are my tight ones and they fit perfect today. Anyway, just real cool. Who would have thunk?

Chris Rodgers
08-09-2008, 12:34 PM
So I have been training for my powerlifting meet and eating real healthy but not dieting with a few treat foods here and there. But I am not dieting and planned to after my meet. Well, I have been noticing my clothes fitting better and my weight has not changed. I am totally recomping. I noticed my hips are smaller and my upper body looks nice. I wish I could find my stupid camera to take a pic. The best was that I put on my one pair of jeans which are my tight ones and they fit perfect today. Anyway, just real cool. Who would have thunk?

This post is useless without pics. :tuttut:


J/K good work in here. Girls that aren't afraid to lift some real weights are the best kind. Keep it up!

Dave Schwab
08-09-2008, 12:45 PM
Nice work DJ! Isn't it amazing what some heavy lifting will do for your body composition? Those results should give you even more motivation, on top of the strength goals.

And I'm with Chris. It didn't happen if there aren't pics :)

Lones Green
08-09-2008, 12:45 PM
HAHA we'll get some vids of deadlifts thursday

Donnajo
08-09-2008, 02:23 PM
I can't find my camera. I will look for it more today.

Lones you may have to borrow your friends again for thursday and post it for me.

Lones Green
08-09-2008, 09:06 PM
its fine, he's on tour with his band right now so i have it for awhile

Donnajo
08-10-2008, 12:00 PM
8/10/08 Sunday

Db Floor Presses
6/30
5/35
3/40
3/50
1/60 Not set right
3/55
2/60

Chest Supported Rows
12/45 wide grip
8/70 wide grip
8/55 close grip

Band Pull Aparts
3x12@ purple

machine press with band

10/45+ purple
10/45+ purple
10/60+ purple


Cardio:
20 minutes SS elliptical

Lones Green
08-10-2008, 12:26 PM
good job pushing it today

Donnajo
08-11-2008, 12:23 PM
8/11/08 Monday

DE Box Squats
WU bar
WU 95
2/115
2/135
2/135
2/155 ( felt really fast on these and like I had a lot of power coming up)
2/155
2/155

Close stance hack squats
8/135
8/155
8/175

Back hyperextensions
10/BW
10/10
10/25

Kneeling unilateral leg curls
10/40
10/50 only got 8 on right leg. Definitely weaker than left and felt a big difference here.
10/40

Db Side bends
10/40
10/45
10/50


Cardio: 20 mins SS on elliptical

Donnajo
08-13-2008, 12:52 PM
--------------------------------------------------------------------------------

8/13/08 Wednesday

Suspended band bench press

2x6@95
3x6@115

OH Rope tricep extension
15/25
10/35
8/35

Db Rows
20/40
20/42.5

Db OH Press
10/30
10/32.5
6/35

Db Hammer Curls
15/20
12/22.5
10/25

Db Grip Hold
45 seconds/ 70

Farmer Walk
70 lbs.

Cardio SS recumbant bike 20 minutes
__________________

Donnajo
08-14-2008, 11:13 AM
Tested my deadlift max today. My PR was 265 and that went up easy today.Then we loaded 300. Holy ****! I got it all the way to the top of my thighs but just could not quite lock it out. You will see in the video later. I am happy with that even though I really wanted to lock it out. Anyway, I needed to experience pushing myself to that limit. I blacked out at the top and saw stars and had to sit down for a while. I did not want to lower it and that was when I started blacking. I have low blood pressure too. I am normally around 90/80. I sooooo wanted that 300 today. I am going to rack pull next week to work on the lock out.

Only deadlifted today. Wiped out after that.


When Lones gets the video up please feel free to comment and let me know what you think I should work on or did right or wrong. I want that 300 lift on the 13th bad.

Lones Green
08-14-2008, 01:37 PM
pushing yourself that far is a scary thing. you are not used to it, and it takes a lot of sweat and blood to get used to it. more time "under the bar" will fix this issue. it takes total concentration and you have to take yourself to another place.

Donnajo
08-14-2008, 01:45 PM
pushing yourself that far is a scary thing. you are not used to it, and it takes a lot of sweat and blood to get used to it. more time "under the bar" will fix this issue. it takes total concentration and you have to take yourself to another place.


I know. I needed that experience. Just a little embarrassed with the blacking out thing. Did I look stupid? LOL.


I like it though.

lil' power
08-14-2008, 01:48 PM
You did great, you still have a good 3 weeks and another week to recup the CNS prior to the meet.

I do "take myself to my own place" and I don't ever hear the music or people once I grab my air and go down.

DO NOT over analyze, have fun with these new weights.

No you didn't look stupid, but if you do it again I'm grabbing some of Lones' ammonia caps !!!

Lones Green
08-14-2008, 01:49 PM
its a lesson we all learn. it gave me a greater respect for the weights and for the people who have put in all the work and sacrifice just to train a certain way.

Donnajo
08-14-2008, 02:00 PM
135x3
185x3
225x1
245x1
265x1
300xalmost!

No Redbull, no wearing your belt on the last hole, remember those "other" breaks.

Lones Green
08-14-2008, 04:47 PM
DOpv_2EqnYQ

Lones Green
08-14-2008, 04:48 PM
8jTQ5abYpTA

Dave Schwab
08-14-2008, 06:55 PM
Nice pull Donna! Throw those hips forward and that was yours. But you really hung with it.

Donnajo
08-14-2008, 07:02 PM
Thanks for posting those lones.

Donnajo
08-14-2008, 07:02 PM
Nice pull Donna! Throw those hips forward and that was yours. But you really hung with it.

Thanks. That was the first time I pulled that heavy so next time just got to learn from what I did wrong and own it.

Dave Schwab
08-14-2008, 07:08 PM
You'll get that 300 soon, no problem. I'm very impressed that you tried to grind it out and didn't give up too quick, as I'm sure every muscle from your lower back to your traps felt like they were going to pop. "Learning to strain" (as Chuck V calls it) is a great way to learn to handle heavy weights.

Donnajo
08-15-2008, 10:21 AM
You'll get that 300 soon, no problem. I'm very impressed that you tried to grind it out and didn't give up too quick, as I'm sure every muscle from your lower back to your traps felt like they were going to pop. "Learning to strain" (as Chuck V calls it) is a great way to learn to handle heavy weights.

Well, I was determined before I started the lift that I was going to do it no matter what. If I did not start blacking out and seeing stars I would have tried to pull it. I think I needed a little more ham/glute action too. I am going to totally commit myself to doing that lift at the meet. I also think I don't like the dip and drive thing I am doing before that I was shown. I think I am going to practice more of a solid setup. I don't think I was as tight as I needed to be at the start of the lift. Definitely going to rack pull next week starting at the knee maybe and get used to some heavy weight there.

Also, FYI my entire core is sore as ****. I have a pretty strong core too but I am feeling muscles sore that I never felt before. LOL. I feel shot today and exhausted. I am not doing any training until Sunday. I stood in the shower with hot water running on my back for like 20 mins.

bigmoney
08-15-2008, 10:24 AM
I saw you're video and was very impressed. Great strain and intensity, nice job! Looks like you're upper back is to blame for the miss. That's where I always miss the lift too. Ah, the joys of heavy weights ;)

Donnajo
08-15-2008, 10:38 AM
I saw you're video and was very impressed. Great strain and intensity, nice job! Looks like you're upper back is to blame for the miss. That's where I always miss the lift too. Ah, the joys of heavy weights ;)


Thanks. Appreciate it.

Donnajo
08-17-2008, 02:31 PM
--------------------------------------------------------------------------------

8/17/08 ME Upper

Suspended Band Bench with heavy bands

135x5
185x3
225x1
245x1
285 missed
275 missed but almost.

LOL. I was pulling the weights off the one side of the bar and was not thinking it is hanging from bands so the other end dumped on the floor. Lots of noise. OOPS!

JM Presses
45x10
55x10
65x8

Lat pulldowns
85x10
100x10
105x10

Bb shrugs
135x15
145x10 then hold as long as can for grip work
145x10 then hold as long as can for grip work

Cardio 20 minutes elliptical
__________________

Donnajo
08-18-2008, 01:19 PM
8/18/08 Monday

DE Box Squats

135x2
155x2
155x2
155x2
155x2


Reverse Hypers
3x10@35

Ukranian deadlifts
1x20@40
1x20@45

Hangman Abs
3x20@ green band

Cardio 20 mins. Elliptical
__________________

Donnajo
08-20-2008, 05:56 PM
Wednesday 8/20/08

DE Bench

45x5
95x3
95x3 Speed not there so went down next sets
85x3
85x3
85x3

Wide grip cable row
85x12
100x10
120x8

Rope tricep pressdowns
30x15
35x12
42.5x10

Db one arm side lateral raise

20x12
22.5x10
25x10

Face Pulls
35x15
40x15
45x15

Cardio: Taught endurance spin class

Donnajo
08-21-2008, 12:07 PM
--------------------------------------------------------------------------------

8/21/08 Thursday

Rack Lifts
5/135
3/185
1/225
1/275
1/300 Locked it out and held it well.
Jumped to 315 and could not do it.

Pullthroughs
15/57.5
15/65
15/72.5

Close stance Hack Squat
10/135
10/185
8/205

Incline Sit ups
12/35
10/35
10/35



--------------------------------------------------------------------------------

8/21/08 Thursday

Rack Lifts
5/135
3/185
1/225
1/275
1/300 Locked it out and held it well.
Jumped to 315 and could not do it.

Pullthroughs
15/57.5
15/65
15/72.5

Close stance Hack Squat
10/135
10/185
8/205

Incline Sit ups
12/35
10/35
10/35

Next week is deload, a week off, the the meet.
__________________

Donnajo
08-25-2008, 03:14 PM
Monday 3/25/08

DELOAD WEEK

Light deadlift
5x3@135

Light reverse hypers
10/10
10/15
10/15

Light BW sit ups
3x15

20 minutes cardio

Donnajo
08-27-2008, 12:12 PM
Wednesday 8/27/08

We kind of goofed and ended our cycle a week early so today and tomorrow are a little heavier but not too much. I am going to lift my opener tomorrow. Then next week is the deload, and then the next week after is off and the meet.

Flat Db presses for reps
wu 35x5
wu 40x5
8/45
8/45
6/45

JM Presses
3x10@55

Db Rows
20/45
20/50

Rear delt machine
10/45 too easy. I was told it was cuz I was talking too much by Lones and Vicki. :tuttut:LOL
10/75 I shut up
10/75

Pec dec
3x10@75

Cardio 20 mins. SS

Donnajo
08-28-2008, 02:57 PM
8/28/08 Thursday

Only tested my opener for deadlift today.

WU 135x3
185x2
225x1
245x1
Form practice
3x1@185
__________________

Donnajo
09-01-2008, 02:57 PM
Deload week so light on everything .

2 board bench
wu bar
3/95
3/105
2/115
1/135
1/145

Lat pulldowns
10/80
10/100
10/110

H rolls
3x10@12.5

Reverse curls
10/25
10/30
10/35

Elliptical 20 minutes


Monday 9/1

Light Deadlifts

135/3
155/2
165/1
175/1
185/1

Seated good mornings
10/95
8/105
8/115


Light reverse hypers
10/BW
10/10
10/10

calve raises on leg press

3x12@ 295

Incline situps
3x10 @BW

Elliptical 20 minutes

Donnajo
09-04-2008, 12:40 PM
Feeling real tired today. Stupid allergies are getting me. Today was my last training session and then a week off before the meet. I am going to do nothing but sleep , eat , and rest. I need to keep my strength and fight these allergies.



Workout was easy. All real light weights to just go through the motions.

Squats
barx8
95x3
4x1@135

Reverse hyper
BW
2x10@10

lying ham curls
10/50
10/55
10/60

Standing calve raises
3x15@75

Donnajo
09-07-2008, 01:07 PM
Well no workouts this week. Saturday is my meet. I am going to miss the gym this week.

I put on a pair of shorts that fit well a couple of weeks ago. They are tight in the thigh and butt now. All this heavy lifting. I like the way I look though. Very solid. I don't care if I am bigger as long as I am solid. Going to diet a bit after the meet but it will be easy. Only have less than 10lbs to lose.

Donnajo
09-12-2008, 01:34 PM
Heading to the store to get supplies for tomorrw.

I am getting
batteries for camera
water
gatorade
power bars
baby powder

What stuff should I get for food to pack in my cooler. Donna

Ditka2008
09-12-2008, 01:35 PM
What stuff should I get for food to pack in my cooler

Stuff you have eaten previously around training.

Donnajo
09-12-2008, 01:37 PM
Stuff you have eaten previously around training.


So carbs and protien powder. Nothing too heavy,right?

Lones Green
09-12-2008, 01:40 PM
So carbs and protien powder. Nothing too heavy,right?

the same stuff you are used to eating day in and day out

...the same things i've been telling you for weeks!

Donnajo
09-12-2008, 01:41 PM
Ok, rethinking lifts what do you all think?

1-245 I have lifted this easy before so kind of want to start here
2-265
3-300


or
1-225 just to build confidence because of nerves and this is my first competition lift ever.
2-265
3-300

Ditka2008
09-12-2008, 01:45 PM
I vote for the 2nd option.

And relax...:)

Lones Green
09-12-2008, 03:05 PM
Ok, rethinking lifts what do you all think?

1-245 I have lifted this easy before so kind of want to start here
2-265
3-300


or
1-225 just to build confidence because of nerves and this is my first competition lift ever.
2-265
3-300

the only thing you did different was change your opener...

remember, your opener needs to be something you can get ANY day, a very easy lift to get you on the board, so you don't bomb out of the meet.

Donnajo
09-14-2008, 11:04 AM
Did my first powerlift meet yesterday. It was pretty cool. I lost my nervousness as the meet went on and started to feel more comfortable. Everyone was very helpful.

I started out 10 weeks ago at 147 lbs and a size 8 and weighed in at 163 and still wearing my size 8 clothes so that was neat. Recomped my body only place my clothes feel tight is in the thigh for pants and in the back of some fitted shirts because my quads and lats grew.

I competed in deadlift and pretty much made my goals for the meet.

1st attempt 235 - flew up easy
2cnd- 265 felt easy
3rd- 300 got it up and locked it out but got redlighted for hitching ( felt stupid because I thought I got it and then Lones told me I hitched. I was like crap that sucks. It was my goal to get that up and I did and then I screwed it up . I need to correct that so I don't do that in the future)

Overall it was a great learning experience and I really enjoyed it. I really like powerlifting and plan to compete again in february. I still have a lot to learn and hope to improve.

So much thanks goes to Lones and Vicki for all their support and help. I could not have done it without them.

Reko
09-14-2008, 11:05 AM
good job. now you have a benchmark for future meets!

Lones Green
09-14-2008, 11:53 AM
glad you enjoyed it, and learned a thing or two.

i taught myself to just drop the bar before i hitch it, so i don't make a habit out of it.

the way the meet was run was a bit crazy, i wish your first meet could have been one that was run smoother and tighter.

good job.

lil' power
09-14-2008, 02:04 PM
DJ, I'll try to get the video up by tomorrow... and I did relook at the 300 attempt...you may have caught it on the end of the suit...and it may have slowed down the pull and reason for the hitching....we'll keep that in mind next time. Do you want the video posted here? I know you value the opinions and thoughts from the crew here (thanks guys!).

Donnajo
09-14-2008, 05:59 PM
DJ, I'll try to get the video up by tomorrow... and I did relook at the 300 attempt...you may have caught it on the end of the suit...and it may have slowed down the pull and reason for the hitching....we'll keep that in mind next time. Do you want the video posted here? I know you value the opinions and thoughts from the crew here (thanks guys!).

You can post it here for sure. Also at LBF. Can you e-mail it to me also so I can send it to my parents. They wanted to see it. Thank you!


I got a big ole bruise just above my right knee from deadlifting.

lil' power
09-14-2008, 06:38 PM
I got a big ole bruise just above my right knee from deadlifting.

That's a war wound to be PROUD of....those I can't wait for are the ones like Lones' broken eye blood vessel...though my hubby thinks I'm nuts!

lil' power
09-14-2008, 06:41 PM
Donna's 1st lift of 235 flew so fast I don't even know if the camera caught it!

Donna's 2nd lift 265#
jH2gpj73U7U


Donna's 3rd lift 300 # hitching called
NLtup-lR4fo

Donnajo
09-14-2008, 08:43 PM
I think it got caught on the singlet.

Dave Schwab
09-15-2008, 10:04 AM
Yep, looks like you caught the right leg of the singlet, which slowed you down. Good job regardless though, that 300 will fall easily within a month or two, then you'll need a new meet goal!

Donnajo
09-17-2008, 01:44 PM
Wednesday 9/17/08

I missed the gym. It felt so good to get back in today.

Speed Bench

2x3with red minis--- speed was not there so went to straight bar weight
3/85 still too slow
3x3@75 Much better. 3 in 3 seconds.

Need to work on tricep development for bench and keeping my elbows in. I think I try to compensate by pushing them out wide.

Incline bench ( elbows in close grip for more tricep work)
wu bar 10 reps
8/95
10/85

db Kroc Rows
2x20@55

Band pull aparts
3x10 with purple band

db hammer curls
12/20
11/22.5
10/22.5
__________________

Donnajo
09-18-2008, 12:11 PM
Thursday 9/18/08

Lots of volume today. Ass well kicked in the gym. Kind of forget some of it. LOL Started needing food near end. Just swallowed a PWO shake with 2 scoops in it. Feel much better. I was in a rush this morning. Had my first PT client and then had to teach aqua class so ran through McD's for an egg mcmuffin so that was all I had. Not good I know but that rarely happens.

Then this idiot that works at the gym comes up and tells us we can't have bags on the floor. First of all we carry chalk, bands, belts, baby powder, + a bunch of other crap that has to do with our lifting. They said people could trip over the bags. Well, I thought it was much more dangerous with all our crap laying around out of the bag. We won't be going back there again. We went to a different gym location because I had to teach a class. We won't be back.


Good mornings

WU bar 45lbs
5/95
5/115
5/135
3/145
3/155
1/165

Speed Deadlifts
6x1@ bar + quadrupled mini bands

ME Deads
3/65+ qaudrupled mini bands
3/65+ qaudrupled mini bands
3/65+ qaud mini bands
1/95 + qmb
1/95+qmb
1/95+qmb may have added more weight for last one but can't remember.

Reverse hypers
8/35 tough after workout above
10/20
10/20

Incline situps
10/BW
12/25
12/25

May have left out some sets here or there. Can't remember with 3 of us cycling through the exercises. Was a ****load of volume is all I know. Took us 2 hours.

Donnajo
09-18-2008, 01:31 PM
Current goals! Just to have them written somewhere.

1) Practice form on all 3 lifts and plan to take this winter to make strength increases
2) Clean up diet, watch portions, still eat well. I don't want to get fat but don't want to lose strength so just doing this instead of cutting calories and will probably do a bit more cardio to compensate.

Donnajo
09-22-2008, 01:44 PM
Sunday 9/21/08

ME Floor Presses bunch of sets can't remember weights

Rolling db presses
10/17.5
2x10@20

Band pulldowns lying flat on bench
3x10 with green band

face pulls
3x15 at 40-50 lbs

cardio 20 minutes elliptical


9/22/08 Monday

DE box squats
2/95
5x2@115

Sumo deadlifts light (had to chalk the bottom of my shoes because my feet kept sliding)
1/95
1/115
1/135
1/185
All felt easy but was working on form since I normally do conventional. Working on hip strength here

GHR
10/BW
10/red mini band wrapped around neck and attached to bottom of GHR. Was really awesome I did these. I could not believe I actually did 10 reps with resistance.
6/ red mini band (Vicki tried to film it but did not come out. I will try to video it next time cuz I think these are cool)

Hangman abs
3x15@green band

20 minutes cardio on recumbant bike with random intervals.

Donnajo
09-22-2008, 02:44 PM
Here is my daughter with my medal. She loves it. I ask her what a powerlifter does and she bends down and stands back up like she is deadlifting. :evillaugh:

http://img.photobucket.com/albums/v619/donnajocap/DSCF0261-1.jpg

Donnajo
09-24-2008, 12:36 PM
9/24/08 Wednesday

Ugh! Today I was running late. Lots of crap happened this morning and my whole day is just off. I was late to the gym and had to finish my workout alone. I am so spoiled now having Vicki and Lones to workout with. But I had my ipod and jammed to some nirvana and alanis. All was good then.


Bench for reps
8/bar
8/95
8/115
8/115
8/115

Rope pressdowns
3x10@60

Kroc Rows
2x20@55 My left hand grip is worse than the right. I need to work on strengthening the grip for my left hand.

One arm leaning side laterals
12/20
10/22.5
8/25

Db curls
12/22.5
10/25
8/30


Skipped cardio will do some tomorrow.


I bought some new pp today. Vicki had it yesterday and I loved it so I had to go buy it. It is called Torrent and it is black cherry. So delicious.

lynnlynn7
09-24-2008, 09:54 PM
Strong stuff in here Donna! You mention wanting to clean up your eats without losing strength. I did something like that over the summer. I could give you more details if you're interested. It's get to see another female PLer in here!

Donnajo
09-25-2008, 09:02 AM
Strong stuff in here Donna! You mention wanting to clean up your eats without losing strength. I did something like that over the summer. I could give you more details if you're interested. It's get to see another female PLer in here!

Please do give me what stuff you did. I am mainly eating more clean and doing more cardio but any other ideas would help. I don't have much to lose just want to fine tune a bit.

I was wondering if there are any other female PL here. Do you have a journal?

Donnajo
09-25-2008, 01:48 PM
Thursday 9/25/08

Went to a different gym today. They had some stuff we don't have at the other gym and but also are missing some stuff we need. There racks were better to squat in but needed to be tightened up. We really need a powerlifting gym here because these commercial gyms have the worst music. Plus, we got some onlookers when we were doing sqauts with bands in the rack. The probably were WTF are they doing ? I guess overall we will go to the gym that suits more of our purpose that day. There is a gym in Alcoa my training partners were talking about we might try.

OK, on to training.

Reverse band squats

5/135+ purple bands
3/185+ purple
3/225+purple
2/245+purple
failed/ 275+purple

Band Pullthroughs
15/purple
15/green
15/purple

Hack squats close stance
This machine weighed more than at the other gym because could not do as much weight. These were tough.

8/90 + whatever sled weighted
10/70
8/70

Deadlift into a shrug with shrug bar
10/bar only
10/90 +bar

Incline sit ups
15/25
12/35
10/45

Messed around with some freestanding calve work.
2 sets

I may have forgot something but not sure

Lones Green
09-25-2008, 04:04 PM
we need to call dynabody and see what they say about coming to lift there, maybe we can go next thursday

Donnajo
09-25-2008, 05:58 PM
we need to call dynabody and see what they say about coming to lift there, maybe we can go next thursday

Sounds good. If you call ask about child care. If they don't have it I will find a sitter.

What will suck is that we will love it and we all are members of different gyms.

Of course, I have free membership to both of mine since I work there.:evillaugh: Crap, I may have to get a job at Dynabody too. LOL

Donnajo
09-29-2008, 07:51 AM
Sunday 9/28/08

Bench Press
Warm up Bar for 5 reps
5/95
5/115
3/125
2/135


Fry Presses Palms in at the bottom at chest and then palms out to a wide lockout with db's
10/35
10/40
8/45

Pulldowns
10/85 Neutral grip
10/100 underhand grip
10/120 Neutral grip
10/140 underhand grip

Reverse pec deck
15/45
12/65
10/95

20 minutes stepmill

lil' power
09-29-2008, 08:54 AM
you got to 140 on the pulldowns? You're kicking my ass now.

Donnajo
09-30-2008, 10:54 AM
9/30/08 Tuesday

Speed Box Squats
2/45
2/95
4x2@115 Really working on speed so did not want to push more on this.

Ukranian Deadlifts

20/55
20/65

Reverse Hyper -- feeling real weak on these.
10/25
8/30
8/35

Lying leg curls
10/65
8/75
8/75

Hanging Leg Raises
3x10@BW

Donnajo
09-30-2008, 11:09 AM
you got to 140 on the pulldowns? You're kicking my ass now.

Remember pulling is my thing. You kick my ass in pushing. :)

Donnajo
10-01-2008, 12:45 PM
Wednesday 10/1/08

Bench Press ( focused on lighter weights and really focusing on form. Bench is my weakest event so I want to fine tune my form before I start going heavy, I have a tendency to pop my elbows out wide when benching so focusing on bringing them in)

warmup with bar for 8 reps
8/65
8/85
8/95
8/105
8/115

Tricep Pressdowns with straight bar
12/30
10/45
8/60

Kroc Rows
20/35
20/60

Db lateral raises
15/22.5
10/25
8/27.5

Concentration curls
3x10@22.5

Cardio: 20 minutes elliptical

Lones Green
10-01-2008, 12:52 PM
f*** dynabody, they want 10 bucks for 1 workout. rack pulls off boxes tomorrow at 12 it is.

Donnajo
10-02-2008, 12:33 PM
Thursday 10/2/08

Deadlifts off the box ( Felt like ****. I have my TOM and was cramping bad. Just could not lift heavy today. I am going to look into how this affects female lifters. really curious to see what I find. )

5/135
3/185
1/245
1/265
1/295 This should not have been hard for me but I felt like crap. My body was done. Pissed me off but I guess you can't go heavy all the time. Oh, and Vicki and Lones said I am still trying to hitch it. Not good at all. Got to break that habit. Problem is I just don't feel it when I do it.


Seated Good Mornings
5/45
5/95
5/115
5/135

Db Step Ups
15/35 in each hand
8/45 in each hand

Adductor machine
10/50
10/70

Straight leg raises
15/BW
10/10 db between legs
8/10 db between legs

lil' power
10-02-2008, 01:04 PM
Oh, and Vicki and Lones said I am still trying to hitch it. Not good at all. Got to break that habit. Problem is I just don't feel it when I do it.

Ok DJ...you said you felt your shoulders go forward on that hitched pull, maybe that is your cue...next time you go heavy we'll video it so you can have a visual...that might help also.

** I have 3 lbs to go for weigh in tomorrow morning ..I'll weigh again this evening and maybe hit the sauna again later tonight ***

Donnajo
10-02-2008, 01:11 PM
Ok DJ...you said you felt your shoulders go forward on that hitched pull, maybe that is your cue...next time you go heavy we'll video it so you can have a visual...that might help also.

** I have 3 lbs to go for weigh in tomorrow morning ..I'll weigh again this evening and maybe hit the sauna again later tonight ***


Good idea to video it. Will try to remember to bring my camera next time we deadlift heavy.

3 lbs will be gone by tomorrow. If you go to the sauna after 7 I could meet you there if you want company.

Lones Green
10-02-2008, 01:14 PM
"Everyday can't be PRs but I sure try hard to make them that way"

-Matt Kroc

Donnajo
10-02-2008, 01:32 PM
"Everyday can't be PRs but I sure try hard to make them that way"

-Matt Kroc

Yeah but I should have been able to pull more than that from the height we were pulling. Just an off week I guess.

Donnajo
10-03-2008, 09:20 AM
Friday 10/3/08

Cardio: Took a kickboxing class. It was fun. I used to teach it years ago and I needed to do cardio today and did not want to so I made myself go in a class. I new if I got on the treadmill or something I would not last. I just find cardio so freaking boring.

Trained two clients this morning. I have only been back at this for two weeks. and I have two clients in the gym and two private clients where I go to their home. This is cool.

Donnajo
10-06-2008, 09:12 AM
Sunday 10/5/08

Corrective stuff, foam rolling, stretch adductors and tube walking to strengthen hips.

ME Bench

8/45 WU
6/95
6/115
6/95 Very wide grip
6/115 Very wide grip
2/135 normal grip
2/135 normal grip

JM Presses
10/65
8/75
8/75

Chest Supported Rows
12/35
10/55
10/70

Reverse pec dec
10/60
10/75
10/75

Narrow hand position pushups to work on triceps
10/BW
10/BW this was supersetted with pec dec

Bb Shrugs ( messed with new grip where you hook thumb under. Was not as bad as I thought and am going to try this with deadlift. Got a little bruise on my hand from it.)
10/135
10/185
10/225

20 mins cardio on elliptical


Went to Worlds meet on Saturday. It was very long. My friend Viki PR'd in deadlift so very proud of her. I met a lot of people and watched a lot of the lifts and warm ups trying to soak up and learn as much as I can. It was fun but very long.

Donnajo
10-06-2008, 01:19 PM
Monday 10/6/08

Corrective stuff foam roll, actively stretch adductors, tube walking.
My adductors are tight and hips week so working on improving that.

1)DE speed box squats

WU 5/45
2/95
2/115
2/135 too sloww off the bottom so drop to 125
2/125
2/125
2/125

2)Ukranian DL

20/45 Bent leg
20/70 straight leg

3)Reverse Hyper
10/25
10/35
10/45

4)Static Hold fat bar ( Put a olympic bar in corner added weight to one end and held the fat part)


2 sets each hand holding as long as I can with a 45 on the end

5)Farmers walk ( this was fun because me, lones , and vicki tried to see who could do the most distance)

Estimate I did approx. 200 yds with 50 lb dbs. Next time need to go heavier


Cardio 20 mins. elliptical

Lones Green
10-06-2008, 03:45 PM
read these journals on WBB:

HomeYield (keeps it simple and effective)

elitepler (Jeff from the meet, strong as an ox)

Reko (107 barbell, Ben's gym)

Ben Moore (107 BB, one of the strongest on here)

275er (does things a lot like i do, member of Lexen, another very strong guy)

SGT Rock (holy deadlift batman)

Travis Bell (holy bench press batman, member of westside)

WillNoble (107 BB, great for laughs as well)

mikesbench (small guy, still very strong)

HeavyBomber (perfect physique and still one of the strongest on this board)

john bernor (i think he might be the strongest on here)

Chris Rodgers (165er, huge squat and dead)


you should read just about all the logs on EFS.

Donnajo
10-06-2008, 03:57 PM
read these journals on WBB:

HomeYield (keeps it simple and effective)

elitepler (Jeff from the meet, strong as an ox)

Reko (107 barbell, Ben's gym)

Ben Moore (107 BB, one of the strongest on here)

275er (does things a lot like i do, member of Lexen, another very strong guy)

SGT Rock (holy deadlift batman)

Travis Bell (holy bench press batman, member of westside)

WillNoble (107 BB, great for laughs as well)

mikesbench (small guy, still very strong)

HeavyBomber (perfect physique and still one of the strongest on this board)

john bernor (i think he might be the strongest on here)

Chris Rodgers (165er, huge squat and dead)


you should read just about all the logs on EFS.


LOL Thanks Lones. I got a lot of reading to do.:)

Donnajo
10-08-2008, 11:39 AM
10/8/08 Wednesday

foam roll adductors and actively stretching them.

Bench ( rep work to work on form) working on keeping elbows tucked. I have a tendency to push them out too soon. Actually got a good feel for how to do it right today and think I made some good improvements on bench.

wu 8/45
10/95
8/115 ( need to work on form so went back down next set)
8/95
8/95 with mini bands wrapped around forearms to keep me from pressing elbows out
8/95 with mini bands again
8/95 no bands and form felt great. Vicki said it was right on.

Kroc db Rows
20/55
14/70 had to drop to 60 for final 6 reps
10/70

pushdowns
10/50
10/55
10/50 triceps were just gone after all that bench work and the first two sets. Vicki said that my triceps are starting to pop out on my arm more and they look more cut. That is cool. Lones said they need to be bigger which I am working on. Need to increase my tricep size for a better bench.

Db Side raises
10/20
10/22.5
10/25

Db hammer curls
12/17.5
10/20
8/25


cardio: Teaching a spin class at 5:30.

Donnajo
10-09-2008, 02:00 PM
10/9/08 Thursday

Squat with the box but just barely touching

warm up 8/45
3/95
3/115
1/135
1/185
1/205
1/220
1/225 easy, should have pushed a bit heavier But stopped here.

Speed DL pulls
1/135 sumo
1/185 conventional
1/185 sumo
1/185 conventional
1/185 sumo
1/185 conventional

Cable Pullthroughs
10/130
10/140
10/150

Band abductors with 2 double wrapped mini bands
3x15

seated calve raise
3x15@45

Hangman abs
2x15@ green band
1x12 with green band but choked up on grip to make harder


Funny at the gym today. A trainer came up and asked us what we were doing. We said heavy squats and his answer is I never squat I only do them in the smith machine. OMG! Lones my training partner had the best remark back, he said: "How unfortunate." I almost lost it laughing, but self contained. Then I told him that I will bring him some articles against squatting in the smith.

lil' power
10-09-2008, 03:14 PM
Funny at the gym today. A trainer came up and asked us what we were doing. We said heavy squats and his answer is I never squat I only do them in the smith machine. OMG! Lones my training partner had the best remark back, he said: "How unfortunate." I almost lost it laughing, but self contained. Then I told him that I will bring him some articles against squatting in the smith.

ok, who was it? It better not have been Matt-or he's written off for good!

Did you lift @ Ft Sanders or the West?

Donnajo
10-09-2008, 03:15 PM
ok, who was it? It better not have been Matt-or he's written off for good!

Did you lift @ Ft Sanders or the West?

We lifted at Ft Sanders. But Lones and I want to come in when you are training with Matt and spy.:evillaugh:

Lones Green
10-09-2008, 03:28 PM
ok, who was it? It better not have been Matt-or he's written off for good!

Did you lift @ Ft Sanders or the West?

i just can't see a pretty boy trainer working as a personal trainer for Globo Gym knowing much about the lightened method, optimal eccentrics, the conjugate method, or powerlifting gear...but we'll see! :clown:

this is Globo Gym i always compare the rush to...i think you'll notice a few similarities:

V6ce2-fZn84

Donnajo
10-09-2008, 03:58 PM
i just can't see a pretty boy trainer working as a personal trainer for Globo Gym knowing much about the lightened method, optimal eccentrics, the conjugate method, or powerlifting gear...but we'll see! :clown:

this is Globo Gym i always compare the rush to...i think you'll notice a few similarities:

V6ce2-fZn84


Don't hate him because he is pretty! :evillaugh: LOL at the video. See what you mean. LoL at the outfits. Should we get some of that workout wear to wear to the gym. Then we will definitely get more looks. :eek:

Lones Green
10-09-2008, 05:42 PM
the next thing you know the rush will be offering "competitively priced cosmetic surgery"

i took a look in the mirror and decided i hate myself, so i started working out at GLOBO GYM

Donnajo
10-09-2008, 10:47 PM
the next thing you know the rush will be offering "competitively priced cosmetic surgery"

i took a look in the mirror and decided i hate myself, so i started working out at GLOBO GYM


Oh, so they can fix my bubble butt. cool. LoL

Donnajo
10-10-2008, 09:55 AM
Need to do cardio today but don't want to. I never have a problem to motivate myself to lift but cardio is a whole other story. Either going to go running outside with the jogging stroller, spin on the bike, or do maybe a bodyweight circuit in my living room. :confused:

Donnajo
10-12-2008, 05:36 PM
Sunday 10/12/08

ME Bench with a 4 board

warmup 8/45
warmup 5/95
3/115
3/135
3/155
missed/1 175 felt like I was not tight. Form was horrible.
1/165 added a belt
1/175 Got it but butt came off the bench.

Rolling db tricep extensions
10/20
10/25
10/30

Close grip lat pulldowns
10/100
10/140
10/145

Band pull aparts
3x10 with purple band

Bb shrugs
12/135
10/225 with straps
10/225 with straps

cardio 20 mins. recumbant bike

Donnajo
10-13-2008, 01:14 PM
Monday 10/13/08

DE Box Squat
warmup bar
6x2@125

Dimel deadlifts
2x15@95
1x15@115

reverse hyper machine

1x10@25 both legs
1x10 @15 single leg
1x8@15 single leg

Db obliques

15/40
10/47.5
10/50

No cardio because kid care was closing. Was going to make it up earlier but feeling exhausted today. I got really shaky working out today and felt that sweaty, clammy feeling like when my BP drops. I ate an orange and downed some gatorade. My hands were actually shaking when I was trying to put the dollar bills in the gatorade machine. Went to target and just got home and think I am going to lay down a bit , maybe nap.
__________________

Donnajo
10-15-2008, 12:50 PM
Wednesday 10/15/08

OH press/ Push press

8/45 oh press
8/65 OH press
4/85 too heavy finished with 4/75 to get 8
5/85 Push Press
5/95 Push Press
5/105 Push Press
5/105 Push press


OH Cable tricep extensions

10/30
10/35
10/42.5 really tough. Vicki helped a bit on the last two. I have to improve tricep strength so really tried to stick with it and pull the rep out.

Kroc Rows
20/55
20/65
10/85 straps

Pec dec machine
10/75
10/90
10/90

Db alt. hammer curls
10/22.5
10/25
10/30

Elliptical 20 minutes

Major stretching. Especially for hips and adductors. Need to stretch everyday. Really tight there.

lil' power
10-15-2008, 06:32 PM
Awesome job on those Krocs girl!

Lones Green
10-15-2008, 06:34 PM
remember 3-5 rep max tomorrow...

lynnlynn7
10-15-2008, 09:26 PM
Donna, ever tired a foam roller for the hips? Glue a broom or mop handle inside of a foam pool noodle and roll on the floor with it. A tennis ball or a lacrosse ball feels good on the back, kinda like a DIY massage.

Donnajo
10-16-2008, 08:33 AM
Awesome job on those Krocs girl!

Thanks. You too girl. :)


remember 3-5 rep max tomorrow...

Got ya!


Donna, ever tired a foam roller for the hips? Glue a broom or mop handle inside of a foam pool noodle and roll on the floor with it. A tennis ball or a lacrosse ball feels good on the back, kinda like a DIY massage.

Yes I do foam roll. Right now my hips are more tight and need to be stretched. I do foam roll the heck out of my IT band. That is all jacked up. Thanks for the idea. I need to start foam rolling and stretching EVERY day instead of just workout days. I am thinking of taking a yoga class once a week too.

Donnajo
10-16-2008, 01:27 PM
10/16/08 Thursday



Deficit Deadlift off of a 100 lb. plates

wu 5/45
5/135
3/185
3/225
3/225
3/245
3/245 ( I started rounding upper back and Vicki and I think maybe weak traps so I see more shrugging in my future)

Cable Pullthroughs( had to chalk bottom of shoes because I kept getting pulled back.LOL)
10/130
10/144.5
10/160

GHR with mini bands resistance ( I grunted and made a lot of noise doing these)
2x10/mini band
1.8/mini band

Roman chair straight leg lift
10/5
10/10
10/12.5


Good workout. Just me and Vicki today. Lones went up to cell block. I feel like I really pushed hard this week.
________

lil' power
10-16-2008, 07:10 PM
Yep, it was a good week, I hit a lot of PRs with you pushing me...I can do more weight than I've been giving myself credit for....I think I'll take Fri off though...maybe spin or cardio on Sat....When you get a hold of Lones let's get a time set for Sunday...Mitch and Angie want to train also...I'm free anytime this Sunday.

Donnajo
10-16-2008, 08:53 PM
Yep, it was a good week, I hit a lot of PRs with you pushing me...I can do more weight than I've been giving myself credit for....I think I'll take Fri off though...maybe spin or cardio on Sat....When you get a hold of Lones let's get a time set for Sunday...Mitch and Angie want to train also...I'm free anytime this Sunday.

I am not teaching Saturday but you can meet me at ft. sanders for a private spin class or just cardio together.


I had a good week too and part of that is because of you. We push each other great girl with awesome friendly competition. I am proud of you on the GHR's today and the RC leg raises. I know those are hard for you and you have come a long way with them. You are rocking it. :)

Lones Green
10-16-2008, 09:26 PM
you and vikki both did good.

upper back rounding is to be expected, especially with the lengthened range of motion. it is not a big deal. when your lower back starts rounding, that is when you need to worry. we do PLENTY of upper back work, strength there will come with time.

Donnajo
10-19-2008, 02:58 PM
ME bench

3 board:
bar x 8
95 x 5
*add boards*
115 x 3
135 x 2
155 x 2
165 x 1
175 x missed wanted to push through but spotter grabbed bar too quickly( it is ok Vicki)
175x missed, not tight enough, lifting my ass and pushing with legs too much, and vicki did not want to touch that bar. LOL

tate presses strict:
17.5 x20
2x10@25

Bell super pullovers:
35 x 10
50 x 10
57.5 x 8

face pulls:
40 x 10
47.5 x 10
50 x 10


20 min elliptical

Sorry Lones, I was lazy and just copied your workout and filled in my numbers. :evillaugh:

Donnajo
10-19-2008, 03:16 PM
To add! My :swear: bench press is pissing me off. I am working on it but it is my weakest lift. Plus, I hate being last in our rotation of 5 today. The weakest of the 5 at bench. :mad:

Just having a bad day!:bash: :indian:

lil' power
10-19-2008, 05:40 PM
175 x missed wanted to push through but spotter grabbed bar too quickly( it is ok Vicki)
175x missed, not tight enough, lifting my ass and pushing with legs too much, and vicki did not want to touch that bar. LOL


Sorry sweetie, I was being cautious so you didn't damage your goods! And no I wasn't taking that bar the 2nd time until you either told me to or turned blue...(or slid off the bench...lol)

Donnajo
10-19-2008, 05:57 PM
Sorry sweetie, I was being cautious so you didn't damage your goods! And no I wasn't taking that bar the 2nd time until you either told me to or turned blue...(or slid off the bench...lol)

That's ok.

I am a little discouraged today. I feel like I should be much stronger. I am working so hard. :mad:

Lones Green
10-19-2008, 06:16 PM
it takes years upon years to reach the top.

Donnajo
10-20-2008, 12:39 PM
DE Day

Speed box squats
bwx8
5/95
2/125
2/125
2/135
2/135
2/135

Ukranian Deadlifts

20/70 bent leg
20/85 straight leg

45 degree back raise
10/BW
10/10 plate behind head
10/25 plate behind head

Grip holds for time 45lb plate on bar supported in corner

20 minutes elliptical

bdd814
10-22-2008, 09:05 AM
That's ok.

I am a little discouraged today. I feel like I should be much stronger. I am working so hard. :mad:

DJ, you have made improvements in lifts AND composition. Keep at it and those lifts will come up. :)

Donnajo
10-23-2008, 09:43 AM
DJ, you have made improvements in lifts AND composition. Keep at it and those lifts will come up. :)

Thanks B! I just get so pissed off at my bench and my weak ass triceps. Bench day is donna pissed off day. :)

Donnajo
10-23-2008, 09:47 AM
DE bench



chaos bench:
bar x 10
+ hanging 2-10's x 8
+ hanging 2 10's and 2 5's x 8
+ 2 hanging 25's x 10
+ 2 hanging 25's and 2- 5's x 4

barbell tricep extensions: ( I hate my triceps. Need to remember to keep elbows in. I am trying to always compensate by pushing them out. )
bar x 10
55 x 10
65x 10

pulldowns:
100 x 10
130 x 10
150 x 10

DB shrugs:
35 x 15
45 x 15
55 x 15

lateral raises:
20's x 10
25's x 10

sled pulling:
1 plate ~75 yards sprinting
1 plates ~ 75 yards sprinting

1 quarter ~40 yards, grabbed low handles
1 quarter ~ 40 yards, low handles

Flipped a tire down and back. Only 102 lbs.

lil' power
10-23-2008, 09:58 AM
...oh, I forgot the tire....thks...I'll edit my journal....if we go back for ME day...I just want to try the 352# tire...

Donnajo
10-23-2008, 09:59 AM
...oh, I forgot the tire....thks...I'll edit my journal....if we go back for ME day...I just want to try the 352# tire...


Me too! :evillaugh:

Donnajo
10-23-2008, 07:28 PM
ME squat/dl

*foam rolling*

Goodmornings:
bar x 5

95 x 5
115 x 5
135 x 5
155 x 5
185 x 3 (added belt here)
205 x 3
215 x 1
225 x 1

speed pulls in belt
135 x 5
155x6





zerchers from a low ass pin, plates were ~ 4 inches above ground:
bar x 5
95 x 5
115x5
135x5



decline situps: ( Full range of motion unlike some people I will not name. LOL)
25 lb DB x10
30 lb DB x 10

35 lb DB x 10

Lones Green
10-23-2008, 07:31 PM
http://www.powerliftingwatch.com/node/9413

thats the guy i was talking about

Donnajo
10-23-2008, 07:35 PM
Wow! His butt is up high too.

lynnlynn7
10-23-2008, 08:30 PM
Do not be discouraged by the bench. Your numbers are going in the right direction, improvement is all that matters!:clap:

Donnajo
10-24-2008, 08:33 AM
Do not be discouraged by the bench. Your numbers are going in the right direction, improvement is all that matters!:clap:


Thanks. I think it is just because it is my weakest lift, the hardest one for me to get form down like I want , and I am afraid I will never get better at it. Ok, I know the last one is not true but I just get frustrated inside with it. I want to push and don't want anyone to touch that bar but then I don't get it up and I get pissed. LOL



On another note.........I am bit sore today. Back is tight and my quads and glutes are a bit sore. I also ate a big ass burrito last night. I was starving during and after my workout. The burrito was like two or three servings and I ate the whole thing. I went to bed and my stomach was so distended but when I woke up I was flat as a board. My body really needed it. It was screaming for food. When we were lifting Vicki,her son, and Lones started to look like food to me. LOL I was working out and visualizing them as a turkey leg, a steak, and a baked ham. Just kidding. I got this cartoon like pic in my head.

Donnajo
10-24-2008, 12:02 PM
Workout:

Taught spin strength class.........was not pleased the format was strength today because of heavy leg workout last night.

I did 3 hills and 8 minute, 10 min and 12 with a 20 second sprint on the end. and then we messed around with jumps and sprints.

lil' power
10-24-2008, 02:34 PM
Workout:

Taught spin strength class.........was not pleased the format was strength today because of heavy leg workout last night.

I did 3 hills and 8 minute, 10 min and 12 with a 20 second sprint on the end. and then we messed around with jumps and sprints.

Yea, right this will really get me into one of your classes...:eek:

Donnajo
10-24-2008, 02:40 PM
Yea, right this will really get me into one of your classes...:eek:

Tomorrow is endurance format. Only 65-75% MHR. Come on and join. It is at 12:30.

Donnajo
10-24-2008, 02:41 PM
Yea, right this will really get me into one of your classes...:eek:

What is funny is I am the teacher and could have made it easier but I can't cheat my students.

Donnajo
10-25-2008, 12:22 PM
workout Saturday 10/25/08


Taught spin endurance class. 45 minutes

lil' power
10-25-2008, 07:41 PM
I did ellipitical for 25 min and incline treadmill for 10 and spoke to pretty boy

Donnajo
10-26-2008, 03:12 PM
ME bench



2 board:
bar x 8 (full range)
95 x 5 (full range)
115 x 3
135 x 3
145 x 2
135 x 3 x 2


JM press:
55 x 10
60 x 10
65 x 8




Fry DB presses:
30's x 10
35's x 10
40's x 10

CSR:
1 plate x 10
1 plates + 35 x 10
2 plates x 10

reverse pec dec:
45 x 10
60 x 10
75 x 10

20 min elliptical

lil' power
10-27-2008, 06:53 AM
You need to fix the above workout....looks like a portion of the w/o was missed???

Donnajo
10-27-2008, 01:30 PM
You need to fix the above workout....looks like a portion of the w/o was missed???


Done. Thanks

Donnajo
10-27-2008, 01:34 PM
DE/ lower day

foam rolling



DE squats on 14 in box, all sets done with doubled mini's
bar x 3
95 x 2
65 x 2 x3
75 x 2 x 3

Dimmel deads: need to add weight next time.. too easy
95 x 15
115 x 15

reverse hypers:
choked mini x 10
10 plate + choked minis x 10
10 plate + choked lights x 10

farmers walks, 50 lb fat handle DB's.........need to up weight next time

hangman abs, blue, 3 x 15

20 min elliptical



Felt like **** today. Have a stressful situation going on at home now and worked out on only 4 hours of sleep. I am glad I went though because working out tends to help me feel better mentally and alleviate some of the stress and worrying.

Donnajo
10-29-2008, 11:35 AM
DE Bench

Chaos bench
warmup bar x 8
2 - 10's hanging from minis x 8
2- 10's, 2- 5's hanging from minis x 8
4- 10's hanging from minis x 8
2- 25's hanging from minis x8
2-25's, 2-5's hanging from minis x 8

Tricep rope pressdowns only bottom of movement

10/30
10/35
10/42.5

Cable row
close grip handle
2x10 @ 100
2x10@140
Wide grip handle
2x10@100
2x10@140

Face pulls
10/forget
10/forget
10/forget but worked hard

Pec dec flyes
10/75
2x10@90

Hammer curls
10/27.5
10/30
8/35


20 minutes stepmill

I felt real strong today. It was a good workout and I felt good throughout it.

:indian:

Donnajo
10-31-2008, 11:33 AM
ME lower

Bb Squat

barx 8
5/95
3/115
3/135
3/155
2/185 (added belt)
1/205
1/225
1/245 PR I was only squatting 185 at my best this past summer and after working with lones am up to that right now and I think if I take bigger jumps in weight I won't fatigue as much and be able to do more weight. :)

Speed deads( alternating conventional and sumo stance)
6x1@155 went up from 135 on these and according to vicki it was flying up.

GHR
10/BW
10/10
10/10

Ball crunches with feet on medball ( vicki showed me this one. She hates abs so I let her pick. It was awesome because it took a lot of stability to hold yourself to actually do the work. Good one Vicki!:evillaugh:) I liked it except my whole convo with pretty boy kind of interrupted my concentration.LOL

2x10
1x8


I did fairly well considering I was sick yesterday. I looked like a thug though. Black knit hat , gray sweatshirt and black workout pants . My skin was pale and eyes dark. I was really suprised I did as much as I did.

Lones Green
10-31-2008, 03:53 PM
nice PR.

Donnajo
11-02-2008, 05:41 PM
ME bench



1 board:
bar x 8
95 x 5 (full range)
115 x 3
125 x 2
135 x 1
145 x miss (Lones grabbed the bar. :tuttut: You know to just let me suffer or I kick ass and take names later. Right Vicki? Just kidding. ):indian:
145 x 1 got it
150 x miss

2 board: just form practice
135 x 2
135 x 2


rolling DB extensions:
30's x 10
32.5's x 10
32.5's x 10

Db kroc rows:
35's x 20
65's x 20
85's x 10 (straps)

h-rolls:
15's x 3 x 10

Kid care closed so could not get in cardio.

Bench day just pisses me off!

Donnajo
11-03-2008, 12:36 PM
DE Squat

Box Squat ( trying to focus on speed and form here)

6x2@ 1 doubled mini band + one choked mini band


Ukranian squats done on two boxes with a belt with added weight around my waist

20/25
10/50
10/75


Band Good Mornings

10/green
10/green+purple
10/greein+purple

Incline Sit Ups

10/25
10/35
10/45


20 minutes SS on Stepmill

Donnajo
11-03-2008, 01:05 PM
Going to order some Results today. Maybe it can help with my bench. :evillaugh:

Donnajo
11-04-2008, 07:44 AM
My back is a bit sore. I think it was the band good mornings. We had not done them in awhile and both the purple and green band was pretty tough. It had such a different feel though from bb gm's and I liked it. I think I should do these more.

Lones Green
11-04-2008, 03:26 PM
FuM9_tZzIwU

Donnajo
11-05-2008, 12:08 PM
lones- thanks for sharing the video. Inspiring!


11/5/08 DE Bench

repitition bench with 2 second pause reps at bottom( wanted to do bands with vicki and lones but lones would not let me.:) I know he is right. I know I need to improve my bench strength and need to do this but I get so frustrated at my bench strength)

8/95
8/105
8/115
8/115
7/115
6/115

Tate Presses
3x10@25 Left arm a bit weaker I noticed on these.

OH Rope extensions
10/30
7/42.5
7/42.5 triceps were fried by now

Bell Rows: These are new for us. Was hard for me and vicki because we had to balance on the seat since our feet did not touch the bottom.LOL

10/45
10/70
10/70

lateral raises
10/22.5
10/25

Rear delt raises
2x10@12.5

Pec dec

10/45
10/75
10/90

20 minutes ss on recumbant bike

Going to teach Spin class tonight too.

Really frustrated today with my workout but I think it has more to do with stress. Have a difficult private situation going on at home and I am trying to focus more on the positive things(like my lifting) to keep my mind off of it but a lot of anger is in me so I get frustrated. :bang: Hence, I am harder on myself about lifting and were I want to be. I am hard on myself anyway. :indian: Just having a REALLY bad day today.:(

I really need to set some long term goals but am not sure what is realistic at this stage for me. :confused: And I need to stop complaining to Lones and Vicki or they are going to do this.:bash:LOL

Donnajo
11-05-2008, 12:57 PM
My daughter Halloween pics!


Lauren the Chef!http://img.photobucket.com/albums/v619/donnajocap/DSCF0463.jpg

Showing off her treat!

http://img.photobucket.com/albums/v619/donnajocap/DSCF0481.jpg



Me trying to be funny. We snapped this photo of the weight Lones was going to lift when he went off to the bathroom. I was just keeping the bench warm.:evillaugh: :evillaugh:


http://img.photobucket.com/albums/v619/donnajocap/DSCF0483.jpg

Lones Green
11-05-2008, 01:20 PM
i wish i could still go trick or treating, then i would have no problem breaking 308!!!

Donnajo
11-05-2008, 05:15 PM
i wish i could still go trick or treating, then i would have no problem breaking 308!!!

You can. Just pretend you are a little kid dressed up as a giant. :clown:

SoreFoot8343
11-05-2008, 06:33 PM
Ok i'm here... God i remember those days to getting certified to teach SPIN.. I droped like 10lbs in 2 days! Still cant get on a stationary bike yet (knee woulnt bend enough to pedal). Cool journal. I DONT SQUAT EITHER :)

Donnajo
11-06-2008, 12:01 PM
Ok i'm here... God i remember those days to getting certified to teach SPIN.. I droped like 10lbs in 2 days! Still cant get on a stationary bike yet (knee woulnt bend enough to pedal). Cool journal. I DONT SQUAT EITHER :)

I did not know you taught spin. Cool! :)

Donnajo
11-06-2008, 07:22 PM
ME Deadlift

Played around with sumo on some of the lighter lifts. I am experimenting to see eventually if I will be stronger at sumo or conventional. I traditionally have always deadlifted conventional

5/135 sumo
3/185 sumo
2/225 sumo
1/245 sumo
1/265 conventiona
0/300 something felt wrong at the top and I got it all the way up but could not lock out. I held onto it forever but there was no place to go it seemed.
1/300 Got it.:)


GHR
10/BW
10/mini band
9.5/ purple band :) Just could not quiet get #10 all the way up but got a nice slap on the ass from Vicki.:evillaugh:

Band Pullthroughs
10/purple
10/purple choked up a little more on band
10/ purple choked up even more

Hangman pulldowns
3x10/green band

Great workout! Everyone deadlifted awesome! I have some pics and videos I took of Lones and Vicki that I will post in their journal tomorrow. Got a nice pic of Vicki putting duct tape on Lones leg to hold down his briefs when he got in his deadlift suit.I wish now I had taken some of me so you all can critique my deadlift but there was a issue with the camera and I said screw it. Oh, well next time. I think I am going to video my bench this sunday because that needs the most help with critiquing.

Great job today Vicki, lones , and mitchell. Everyone did an awesome job with their deads. :)

Lones Green
11-06-2008, 07:23 PM
deadlifting sucks!!!

good work today though...i'm off to mix up a massive shake before bed

Donnajo
11-06-2008, 07:26 PM
deadlifting sucks!!!

good work today though...i'm off to mix up a massive shake before bed


I actually love to deadlift.

Good job today to you too. Enjoy your shake.

Donnajo
11-09-2008, 04:25 PM
ME bench -- straight bench today. No boards. I was feeling like **** and did not try to push it too much today. I think this next week I will take it easy a bit and not push too hard to avoid overtraining.

warm up 8/45
3/115
2/125
1/135 felt like crap. Set up sucked
1/135
6/115 to work on form.

I am going to post a video of my bench to have everyone critique when Vicki downloads it and sends it to me. Lones noticed my feet are uneven and when Vicki and Lones helped me with my set up I noticed my hip flexors were extremely tight causing me not to be able to get me feet back good enough. That last set felt better because I worked on getting tighter to the point my back almost cramped up.

Incline db presses
10/40
8/45
7/45

Rolling db triceps
10/22.5
10/30
10/35

Bb rows
10/135
10/135 from the floor







rolling db ext:
40's x 10
50's x 10
60's x 10



BB row:
135 x 3 x 10

sled pulling:

1 plate x 4 trips
2 plates x 4 trips

Donnajo
11-09-2008, 04:27 PM
Lones pretending to pull me on the ghetto sled. :clown:


http://img.photobucket.com/albums/v619/donnajocap/DSCF0492.jpg

NUCadet97
11-10-2008, 08:13 AM
you better hang on Lonas just might send you into I-40.

Angie

Dave Schwab
11-10-2008, 12:56 PM
Donna, there was a video of your bench accidentally posted in Lones's thread last night, until it got corrected. One thing I noticed fairy quickly is that you should try to lower the bar over the belly a little more. You have a heck of an arch, but you're not taking full advantage of it as you're not bringing the bar down to the highest part of your arch, costing you a couple of inches in ROM reduction. It won't feel natural at first, particularly when you're benching raw. Just my $.02.

Travis Bell
11-10-2008, 01:00 PM
Actually if she brings it much lower than in that video, being a raw bencher, the weight will be too far in front of her elbows and she won't get any power. Plus she'd be on top of her belt

Donnajo
11-10-2008, 01:15 PM
Donna, there was a video of your bench accidentally posted in Lones's thread last night, until it got corrected. One thing I noticed fairy quickly is that you should try to lower the bar over the belly a little more. You have a heck of an arch, but you're not taking full advantage of it as you're not bringing the bar down to the highest part of your arch, costing you a couple of inches in ROM reduction. It won't feel natural at first, particularly when you're benching raw. Just my $.02.

It is posted again in it's own thread under pics and videos. Lones kept telling me to push myself up to the bar which helped some but what Travis commented below might be right. The highes part is very low to press but I can play around with it.


Actually if she brings it much lower than in that video, being a raw bencher, the weight will be too far in front of her elbows and she won't get any power. Plus she'd be on top of her belt

I would think that would be the case. It is kind of low.



DE BEnch

Box Squat
2x2@ bar + dbld mini bands
1x2@ 65 + dbld mini bands
1x2 @ 75 + dbld mini bands
3x2 @ 85 + dbld mini bands

Ukraninans
20/75 bent leg ....easy
20/90 straight leg

Lying leg curls
10/50
10/60
8/70

Incline sit ups
10/35
10/45
10/experimented with some bands because the plates get too big.

SS Cardio Recumbant Bike

Dave Schwab
11-10-2008, 08:07 PM
It is posted again in it's own thread under pics and videos. Lones kept telling me to push myself up to the bar which helped some but what Travis commented below might be right. The highes part is very low to press but I can play around with it.


Travis is right as far as raw benching. I was speaking more in terms of preparing for shirted benching, although it may be a poor assumption on my part to assume that you'll be going that route. It's hard to tell from the video exactly where you're touching and what your wrists are doing, but my guess is that you're touching at the sternum, which leaves a couple of inches on the downward slope of your arch until you get to the belt, where you'd save yourself a few inches of ROM. I'm probably nitpicking though, just go with what feels comfortable to you and where you can build the most strength, work on your leg drive which will really help, then make some tweaks to bar path once the ROM reduction becomes important.

Donnajo
11-12-2008, 05:56 PM
DE Bench- worked for reps with a rest pause for 2 seconds at the bottom

did 4-5 sets of 6-10 reps...can't remember exactly with light weight 115 lbs.


Incline Db presses

10/35
10/40

Tate presses
10/15
10/20
10/25

Kroc Rows

20/50
20/60

Rear delt machine
10/45
10/60
10/67.5

Pressdowns
10/25
10/35
10/50

15 minutes SS cardio bike


Trying to take it easy still this week.

Donnajo
11-12-2008, 05:57 PM
Travis is right as far as raw benching. I was speaking more in terms of preparing for shirted benching, although it may be a poor assumption on my part to assume that you'll be going that route. It's hard to tell from the video exactly where you're touching and what your wrists are doing, but my guess is that you're touching at the sternum, which leaves a couple of inches on the downward slope of your arch until you get to the belt, where you'd save yourself a few inches of ROM. I'm probably nitpicking though, just go with what feels comfortable to you and where you can build the most strength, work on your leg drive which will really help, then make some tweaks to bar path once the ROM reduction becomes important.


I have a long ways to go before I even think about a shirted bench. I am taking it one step at a time. Lones and Vicki worked with me today on where to touch so that has improved.

Donnajo
11-14-2008, 11:18 AM
ME Box Squat

warm up bar for 8
95/5
135/5
185/3
205/3
225/1
245/miss

Speed Deads( conventional alt/ w/ sumo)
6x1@165

Pullthroughs
10/42.5
10/65
10/80

Roman Chair straight leg lifts
10/7.5
10/10
10/12.5

Just got my jug of Results in the mail and took it an hour before my workout. Was not as bad as I was reading it was tastewise. I just threw it in the magic bullet with some water and a bit of ice and then downed it. Now to see if it makes any difference.

Lones Green
11-14-2008, 05:27 PM
where did you miss that squat?

lil' power
11-14-2008, 06:51 PM
where did you miss that squat?

It was about 1/4 to 1/2 way back up off the box....she sat back down and I helped her back up to rack it.

But remembering 245 was her max on regular squat, and box squats are a little harder...

Donnajo
11-16-2008, 02:51 PM
ME Bench w/ carpet

bar warmup for 8
5/95
3/115
2/135
1/145
1/150
1/155
1/160 :indian:

JM Presses
10/65
10/70
10/75

Bell Rows (named for Travis and that is what we are calling them:))
10/25
10/45
10/65

Band pull aparts

3x10 with purples

Pec Dec
10/60
10/105
8/110


We all skipped cardio today because there were 6 of us today. Took us awhile to do the workout plus we are pulling the sled tomorrow.

Going to actually let loose tonight and have some fun. It is my friends birthday and we are going out so I might be a tad tired tomorrow but I rarely do that. I could use a little fun right now, we are going to go see a local band play. I won't miss my workout though.

lil' power
11-16-2008, 05:45 PM
good going on the 160#...it was strong.

SoreFoot8343
11-16-2008, 05:51 PM
wow very cool. yeah amen on no cardio!!!

Donnajo
11-17-2008, 12:45 PM
DE Box Squats

bar warmup
2/95 WU
6x2@125

need to move faster between reps. Pausing too long at the top.

Speed pulls(alternating sumo and conventional) My sumo is slower at the bottom and then fast once I get it up about the knees. Conventional was nice and fast
6x1@165

Band good morning pullthrough combo ( did not really like these, did not get a good feel, but first time doing them )

10/purple
2x10/ purple and red

Plank hold with feet on ball -- could hold forever, then vicki put a weight on my back. Only stopped cuz I was bored.

2 sets of 10 ball crunches with feet on wall and holding medball.

Cardio: in basketball court

Ran 6 suicides. Then shot a few hoops. My jump shot is rusty. LOL

Sat in sauna with Vicki til started feeling sick so got out. I don't do well in those.

My upper back is hurting me bad and my biceps. I just took a pain killer that I had leftover from when I hurt my finger. Waiting for it to kick in. Rubbed tons of icey hot on my back and foam rolled. I literally was almost in tears pulling into the driveway and I have a high pain tolerance. :cry:

NUCadet97
11-17-2008, 07:02 PM
Rockin that 160#, your bench is really improving!!!

Donnajo
11-19-2008, 07:14 PM
DE BENCH

did reps with a rest pause

wu 8/bar
10/95
3x8@115

DB Incline
10/45
9/45
6/45

Tricep db crossover ext.
10/15
8/20
6/20
Don't know what happened here. My triceps were shot.

Side lateral raises
10/15
10/20
10/25

Shrugs with rickshaw(weights don't include rickshaw)


10/90
2x10@140


Swiss Bar Hammer Curls

10/45
10/55
6/60

SS Cardio:20 minutes step machine (because Lones and Vicki took the only two nice bikes with the tv's ) :moon:


Also taught a 50 minute spin class tonight, so extra cardio.


Can your butt be bloated? Mine feels like it is. LOL.........it must be the results. LOL. :clown:

lil' power
11-20-2008, 05:43 AM
you brought the notebook and still forgot the panora pulldowns......

(I forgot the side laterals in my journal)

and it's suppose to be my "*ss is fuller and stronger....'cuz of the Results!"

Donnajo
11-20-2008, 07:00 AM
you brought the notebook and still forgot the panora pulldowns......

(I forgot the side laterals in my journal)

and it's suppose to be my "*ss is fuller and stronger....'cuz of the Results!"


I forgot to write them down. LOL


Panora Pulldowns
3 sets of 10 reps with heavy weight. LOL

Guido
11-20-2008, 07:36 AM
Lones pretending to pull me on the ghetto sled. :clown:


http://img.photobucket.com/albums/v619/donnajocap/DSCF0492.jpgLOL
@ that picture. He looks like he's pulling with all his might and you're just sitting there all ho-hum.

Guido
11-20-2008, 07:40 AM
Which flavor of Results did you get? The orange or the cherry?

Your bench is awesome.

Donnajo
11-20-2008, 09:21 AM
Which flavor of Results did you get? The orange or the cherry?

Your bench is awesome.

I got the cherry and it is not too bad. I just mix with water and chug it down like a shooter. Except no vodka. LoL
Have you taken Results before? If so what do you think of it?

Thanks for saying that about my bench. I have really been working to bring it up. It is my weakest lift but I think all the form work I am doing is going to pay off.

Donnajo
11-20-2008, 09:22 AM
LOL
@ that picture. He looks like he's pulling with all his might and you're just sitting there all ho-hum.


Actually he is just posing. He did not really pull me but might have to if we don't get enough weights. :evillaugh:

Guido
11-20-2008, 09:43 AM
I got the cherry and it is not too bad. I just mix with water and chug it down like a shooter. Except no vodka. LoL
Have you taken Results before? If so what do you think of it?

Thanks for saying that about my bench. I have really been working to bring it up. It is my weakest lift but I think all the form work I am doing is going to pay off.It seems to me that bench might actually be your strongest lift. Call me crazy.

I have taken Results before. I got some results (pun intended) from it in that I think I had more energy during my workouts (probably from the dextrose), but not hugely noticeable strength gains. There might have been some, but also I was recovering from injury when I took it at the time, too, so that didn't help. It's a bit pricey for me, though, to get on top of my usual protein, etc. so I haven't ordered more.

Donnajo
11-20-2008, 10:11 AM
It seems to me that bench might actually be your strongest lift. Call me crazy.

I have taken Results before. I got some results (pun intended) from it in that I think I had more energy during my workouts (probably from the dextrose), but not hugely noticeable strength gains. There might have been some, but also I was recovering from injury when I took it at the time, too, so that didn't help. It's a bit pricey for me, though, to get on top of my usual protein, etc. so I haven't ordered more.


Bench my strongest?:omg: How do you figure that? I pull 300 , sqaut 245(have not squatted much so I think I could do a bit more), and bench 160 now.


I am trying the results. Lones recommended it and I figure it can't hurt. I have only been on it for about a week so too soon to tell anything. I try anything once. LOL

Donnajo
11-20-2008, 08:05 PM
ME Day

worked deadlift up to my opener while everyone else squatted

WU 5/135
3/185
3/205
2/225
1/245
1/255
1/275 Opener.( Can't believe this is my opener. My first meet my second lift was 265 and opener 225. I feel good about this.:))

I am going 300 on my second attempt

3rd attempt is up in the air. See how it goes.

Zercher squats
5/95

decided to not do these anymore because winding down for the meet so watched everyone else do a great job at them.:)

Close stance GM
3x8@95

Hangman abs
3x15 with green band choking up on it. Tried to do a blue band but not there yet. Might have to do a green and mini next time.



Well, going to Atlanta in the morning to watch some friends compete in figure for Nationals. I have to pick 3 girls up from the airport and there is 5 of us in a room. It should be a blast.

I plan to come back early on Sunday so I can lift. I think Vicki will be testing her opener for bench and am really excited to see that. I think she is gonna do awesome benching this meet. I am really proud of her. The two girls are competing and Lones gets to be our coach.

Other than that it has been a hard week. Lots going on personally and just found out my friends father has prostate cancer. I also have a friend battling triple negative breast cancer. She has 3 kids and her husband lost his first wfe to brain cancer. I just pray a lot for them and hope the best.

Still have to finish packing and just can't seem to beat the clock with all I have to do. Oh, well, such is life. :indian:

lil' power
11-21-2008, 07:49 AM
You should be proud of yourself, you put the work in and now reap the rewards!

Have a fun and safe trip to Atlanta (say hey to Peter...lol)....text me the results for the girls....especially good luck to Charissa and Noel.

See you at 4 on Sunday and then Tues/Wed we can go down to Alcoa to look for singlets...if they don't have one, you can wear mine and just fold the legs up.

Donnajo
11-21-2008, 08:27 AM
You should be proud of yourself, you put the work in and now reap the rewards!

Have a fun and safe trip to Atlanta (say hey to Peter...lol)....text me the results for the girls....especially good luck to Charissa and Noel.

See you at 4 on Sunday and then Tues/Wed we can go down to Alcoa to look for singlets...if they don't have one, you can wear mine and just fold the legs up.

Thanks. I am going to Booooo Peter. Or at least give him dirty looks.
He messed with the wrong people. LOL.

I thought you wanted to wear that singlet. I need my own anyway so I really would like to go buy one this week.

I am gonna take lots of pics this weekend. I will tell Charissa and Noel you said good luck.

Donnajo
11-23-2008, 04:50 PM
ME day

Everything real light and going through the motions. I have a meet this coming saturday and I am doing deadlift again. So not trying to tax anything but just keep fresh.

My opener will be 275
2cnd attempt 300
3rd attempt.... anywhere from 305 to 315. Not sure. will decide after 2cnd attempt.


Bench
4x5@95 ...decided I get more leg drive with my feet flat on the floor. Really could feel it more so will do that from now on.

Rolling triceps
3x10@20

Db Rows
3x10@40


Facepulls 3x10@30

Jumped up and did a set of hanging leg raises with legs all the way up touching the bar. Had to because Mitchell (vickie's son) did them and I was challenged to do them. I think we both did 5 or 6 with feet actual touching.

Had a great time this weekend in Atlanta. I went to see some friends compete in Nationals for figure. It was fun. I enjoyed seeing them compete and really liked watching the bodybuilding posing routines.


Bought the new Guns n Roses CD chinese democracy. I think it is awesome. It got me home in 3 hours instead of 3.5 to 4 because I was jamming in the car:evillaugh:

Donnajo
11-26-2008, 01:53 PM
Meet on saturday. Staying out of the gym this week. I feel real lazy but I know it is good for me to do. Went in on monday and got sent home. I really was just not thinking. Got a lot of other crap on my mind too, which working out usually helps me with. Can see a big difference taking off from working out and my state of mind.

I am not as nervous as I was for the september meet which is good. I am sure I will have a little of the normal competition jitters on Saturday.

Got my music loaded on the ipod, bag packed so I don't forget anything. Just have to pack up food in the cooler on friday night. :)

Donnajo
11-29-2008, 08:53 PM
Did recordbreakers meet today with Viki. Lones came down with us to help us.

I am happy with my deadlift

1st 275 easy
2cnd 300 finally got it in a meet. :)
3rd. went for 315. Had no clue but am excited I got it up off the ground and pulled it up but I have this little thing I do when I go to a new weight. It is called hitching. LoL. Overall though I used my 3rd attempt to go for it and am happy with the outcome. Just have to clean up 315 now instead of 300.

Vicki did very well also and I am so proud of her. She will have to tell you about it though.


I am tired and stuffed. We treated Lones to Outback for taking such good care of us and always helping us out. Thanks again Lones!!!


Here is a pic of me, Lones , and Vicki from tonight.

http://img.photobucket.com/albums/v619/donnajocap/DSCF0535-1.jpg

Lones Green
11-29-2008, 09:03 PM
i look like some kind of small, tan, bodybuilding child

Donnajo
11-30-2008, 03:31 PM
That pic does make you look small. LOL Next one you will have to stand in.



Here is me , vicki , and angie

http://img.photobucket.com/albums/v619/donnajocap/DSCF0536-1.jpg

Donnajo
11-30-2008, 03:32 PM
me, vicki(on the left) and some of the girls of SPF

http://img.photobucket.com/albums/v619/donnajocap/DSCF0538-1.jpg

Travis Bell
11-30-2008, 05:11 PM
I think you pushed the "insert image" button twice. I fixed it for ya so we got rid of those "img" thingys on the side.

Great pics and nice work on the meet PR's! 300 is huge

Donnajo
11-30-2008, 05:15 PM
I think you pushed the "insert image" button twice. I fixed it for ya so we got rid of those "img" thingys on the side.

Great pics and nice work on the meet PR's! 300 is huge

Thanks and Thanks!

Looking forward to meeting you and seeing all you big guys lift this saturday!

lil' power
11-30-2008, 08:03 PM
vid are posted in the pic/vid section here...

Donnajo
12-01-2008, 01:07 PM
DE Lower Body

This week and next week are deload weeks with lighter weights and just going through the motions and working on form. Then I start a tough 10 week cycle preparing me for my meet in february. I plan on doing a full meet this time and am excited to bench and squat in addition to my deadlift.


DE Box Squats
2x2@95
4x2@115

Speed Deads(Really focused on form here and made that bar slide up my legs and I felt it touching the whole way. No more letting it swing out at the knees. Great observation of me doing that in my video by sportsgirl)
6x1@155


Back extensions
10/BW
2x10@25

Hangman Abs
3x15 with green band

Ukranians deadlifts
bent leg 10/50
Straight leg wide leg 10/60
Straight leg legs narrow 10/70


Cardio: Elliptical 20 minutes.

lil' power
12-01-2008, 01:52 PM
Speed Deads(Really focused on form here and made that bar slide up my legs and I felt it touching the whole way. No more letting it swing out at the knees.


Yep I want to see those bruised knees !!!! and scarred shins and shaving wounds don't count !

Donnajo
12-03-2008, 01:13 PM
DE bench

Speed bench, straight weight:
bar x 8
bar x 8
65 x 3 x 3
75 x 3 x 3



RE effort Incline DB press:
30's x 15
40's x 15

tate press:
15's x 1 x 15
20's x 2 x 15

supersetted with...

pushdowns:
60 x 10
80 x 10
100 x 10

DB rows:
60's x 20
70's x 20

reverse pec dec, 3 x 10 ....the machine at this gym sucked

lateral raises:
15's x 10
20's x 10
20's x 10

hammer curls:
20's x 1 x 10
25's x 1 x 10
35's x 1 x 10

20 min elliptical

lil' power
12-03-2008, 06:02 PM
did you all work out at Ft Sanders? I skipped w/o today....my damn boss scheduled me to do a training session @ 10 tomorrow morning...and she told me about it @ 4 this afternoon....love training w/o prepping it first...wish me luck

Guido
12-04-2008, 10:06 AM
Did recordbreakers meet today with Viki. Lones came down with us to help us.

I am happy with my deadlift

1st 275 easy
2cnd 300 finally got it in a meet. :)
3rd. went for 315. Had no clue but am excited I got it up off the ground and pulled it up but I have this little thing I do when I go to a new weight. It is called hitching. LoL. Overall though I used my 3rd attempt to go for it and am happy with the outcome. Just have to clean up 315 now instead of 300.

Vicki did very well also and I am so proud of her. She will have to tell you about it though.


I am tired and stuffed. We treated Lones to Outback for taking such good care of us and always helping us out. Thanks again Lones!!!


Here is a pic of me, Lones , and Vicki from tonight.

http://img.photobucket.com/albums/v619/donnajocap/DSCF0535-1.jpgSorry I didnt' see this till now, but CONGRATS! You'll get that 315 soon (legit, that is). That's a very respectable lift. Actually next time just get 320 or perhaps even 325!

Donnajo
12-04-2008, 08:01 PM
did you all work out at Ft Sanders? I skipped w/o today....my damn boss scheduled me to do a training session @ 10 tomorrow morning...and she told me about it @ 4 this afternoon....love training w/o prepping it first...wish me luck


Yeah we did fort sanders on wednesday and rush on thursday.

Donnajo
12-04-2008, 08:03 PM
Sorry I didnt' see this till now, but CONGRATS! You'll get that 315 soon (legit, that is). That's a very respectable lift. Actually next time just get 320 or perhaps even 325!

Thanks. Actually we were working on my issue with not following up my leg and letting the bar drift out today. I am posting my workout next. The strength is there and february meet I am going for 325. You can see a video of my lift in the pics and video section. I tend to let the bar drift out on a new heavier lift so my goal is to correct that now and eliminate the hitching. :)

Donnajo
12-04-2008, 08:03 PM
ME lower body

Rack Pulls ( to work on that upper part I seem to be having so much trouble with. Gliding it up the leg instead of letting the bar drift out)

5/135
3/185
2x2/@225

Then went to full deadlift off of floor( focusing on transferring that practice to the full lift)
2/135
2/185
2/225
2x2/245

Reverse hyper machine
10/BW
10/25
10/35
10/45

Pullthroughs
The weight on the cable machine is weird it is more than it actually says because I had to have lones stand behind me at what it says is 105 but it is more than my weight because I felt like I would get pulled back. I am thinking it is double or close to that. Cables are wierd. they are all different)

3x10

Hack squat close stance
2x 50 added to machine weight


2x70 added to machine weight

Donnajo
12-08-2008, 10:06 AM
ME Bench

Last week of deload

warmup barx 8
5/95
3x3@135
3x2@135

Rolling db ext
10/15
10/20
10/25 these felt so easy.

pressdowns
10/25
10/30
10/35

Pulldowns
10/85
10/100
10/120

Purple band pull aparts
3x10

Bb front raises....because lones wanted to do them. I think front raises are useless but oh well...anterior delts get enough work.

10/30
10/35
10/40

Stepmill 20 minutes

Donnajo
12-08-2008, 12:47 PM
DE Lower

Box Squats
bar WU 8 reps
5/95
2/115
6x2@135 new weight for me for DE day. Was doing 115's tried 135's and speed was still there.

Speed Pulls
4/135
4/155

Band leg curls
15/purple
2x15/ green





Ukranian Squats

10/60 bent leg wide stance
10/80 staight leg wide stance
10/80 close stance straight leg

db side bends
10/40
10/45
10/55

20 minutes recumbant bike.

Learned an important lesson today. Don't wear thong underwear when squatting.:tuttut:LOL

Donnajo
12-10-2008, 02:23 PM
DE bench

Chaos bench, all weights posted were suspended by quad mini's, and is for each side:
bar x 8

10's x 8
5's & 10's x 5
10's & 10's x 5
25's x 5 was too wobbily. think I needed to tighten up more but Lones told me to got back to 2 10's on the last one and hold for 3 seconds at the top.
10's & 10's x 5 with 3 second hold at top



RE effort Incline DB press:
30's x 20
32.5's x 20

JM press:
55 x 10
65 x 10
70 x 10

overhead rope extensions:
30 x 15
35 x 10
42.5 x 10

landmines, not including weight of bar:
10 x 10
20 x 10
25 x 10

DB row:
50's x 10
60's x 10
80's x 10 (straps)

ez bar curls
10/35
10/45
8/55


20 min elliptical

Donnajo
12-11-2008, 12:23 PM
Oly Squats ( feeling tired today so did not push the weight , still deloading)
barx8 --
95x6
115x6
135x36
155x6 - belt


Dimels
115x15
125x15
135x15

Reverse Hypers
25#x10
30#x10
35#x10 need to start @ 20 next time and do at least 2 sets w/25#s

ABs/crunches

3 sets


no cardio


6 PM: Did 30 minutes yoga....going to start adding some yoga once or twice a week for flexibility.

Notes: Did not get much sleep so feeling like crap. Energy levels are low. Gong to rest today.

My legs felt sore this morning and it does not make sense. I lifted upper body yesterday and there was no reason for my lower body to feel sore.

Edit to add:I feel wiped out today. I can't believe how sore my legs feel. This is really weird. I don't know what is going on. I am getting ready to foam roll and stretch. Hopefully that will help some.

Donnajo
12-12-2008, 06:00 AM
Taught 6 am spin endurance class.
Going to stretch later. New goal is to get back the flexibility I used to have.

Donnajo
12-14-2008, 03:07 PM
12/13/08 Day 1

ME Bench

Flat Bench Up to max single

5/95
2/115
1/135
1/145
0/155 :bang:
1/150

Incline Db Press
10/35's
10/40's
10/45's

Straight Bar Tricep Pressdown
15/30
12/42.5
10/57.5

Cable Rows ( close grip handle)
15/100
10/140
10/160

Superset for shoulders

Db Side Laterals
10/20
10/22.5

w/

Db rear delt raises
10/10
10/12.5


No cardio today. Vicki, Lones, and I sat in the sauna. I usually can't stay in there long but I discovered a trick. Every once in awhile I go and dunk my head in the pool and then go back in the sauna.:)


Ok, this is the start of my 10 week cycle for my meet in february. This will be my first full meet. I have only deadlifted in meets before.

My frustration is that since the fall my deadlift and squat have greatly improved. My bench nada, zip, negative, nothing but stuck at 150. I have worked on my bench form and greatly improved it. So I don't get why it has not budged even a little.:confused: ( lones and vicki had to listen to me whine about this today, sorry). I think it is a mental block. The bench is the only lift that I get nervous about and I think I have a major mental block there. I had the 155 up to my sticking point which would be about where a 2 board is. I could hold it there it seemed like forever but could just not push it up all the way. Vicki finally took it. So I think strength is there and this is something I am just going to have to push through.

I may start posting my diet and supplementation too for this cycle so that I stay on track and if anyone spots anything that could be effecting my strength please let me know. So any opinions there as far as improvement would be helpful too by anyone.

Supplements I am taking for this cycle:

Results
Protein Powder 2:1:1 recovery for PWO
A regular meal replacement PP for any meals I can't get in with whole food
multivitamin
6 fish oils daily
vitamin C
vitamin E


Diet planned for today: Since I am not trying to lose weight I am not weighing but just eyeballing servings.

Meal 1:11:00am ( slept in late and needed it) Bagel, 1 whole egg, 4 egg whites, 1 slice ham, 1 slice 2% cheese. My favorite on workout days.

Meal 2:
1 Hour Pre workout: Results - 2 scoops

Post workout: PWO PP shake

Meal 3:Homemade chili: extra lean ground beef, red beans, fibrous veggies

Meal 4: Baked chicken breast, brown rice , fibrous veggies

Meal 5: cottage cheese, chocolate PP, and peanut butter mixed together

Trying to do 6 meals but today am going to do 5 and just up the portion sizes a bit.

Donnajo
12-16-2008, 10:03 AM
Monday 12/15/08 DE lower


speed box squats
bar x 8
95 x 3
135 x 6


Speed DL's
165 x 1 x 6

45 degree back raise
10# x 10 behind head
15# DB behind head x 10
17.5# DB behind head x 10

Superset:
hip adduction
50 x 15
70 x 10
80 x 10
hip abduction
50 x 15
70 x 10
80 x 10

Incline situps

25# x 10 x 3

Cardio: 15 minutes: On this new treadmill that has separate treads for each foot. I tried to do intervals but the thing was not hard maxed out. Piece of **** equipment. Don't recommend that or going to the gym in the evenings. Because all the cardio gets taken. We usually go around noon which is sooo much better.

Diet: Was on point and water good. Forgot to take my last two fish oils last night.

Donnajo
12-17-2008, 06:47 PM
Wed 12/17/08 DE Bench

Chaos Bench
bar x8
bar x8
hanging 10's x 5
hanging 25's x 5
hanging 25's / 10's x 2.5's x 5
hanging 25's/10's/5's x 5

RE DB Press
40x 10
45 x 10

Tate Presses
20/10
2x10@25lbs db's

Cable Pulldowns
85x10
120x10
130x10

Rope tri pulldowns/held at lockout psn
30x10
35x10x2

Shrugs....some weight x 10 x 3

Step mill....20 minutes.

Saw some improvement on my chaos bench so I was happy about that.

Diet was good. I brought my little cooler of food with me as I was gone all day. Worked out well.

My hip flexors are so tight they hurt. I have been foam rolling and stretching them constantly but they just don't seem to feel any better.


Really tired. It has been a looooonnnng day.

Travis Bell
12-17-2008, 07:09 PM
My hip flexors are so tight they hurt. I have been foam rolling and stretching them constantly but they just don't seem to feel any better.

Try putting some liniment on them, take some ibuprofen. Contrast shower might help but most likely you'll either need to do high box squats this week, or take a week off squats and focus on some stiff leg deads for reps, GHR or something instead.

The cause could be the pulls against bands.

Lones Green
12-17-2008, 07:14 PM
Try putting some liniment on them, take some ibuprofen. Contrast shower might help but most likely you'll either need to do high box squats this week, or take a week off squats and focus on some stiff leg deads for reps, GHR or something instead.

The cause could be the pulls against bands.

she hasn't pulled against bands, but i do think she has been pulling too much. ESPECIALLY for a raw, natural, female lifter. i am starting to incorporate GM's in place of speed pulls every now and then to ease the stress on my arms, maybe we could try that with your training as well. Vikki said you guys do speed pulls twice a week sometimes, say like when im at Cell Block. you should do them once a week max.

you could try the high box squats tomorrow, because the zercher squats i have written in your cycle are hell on your hips (and your entire body, pretty much) and do the seated GM's. they shouldn't be too hard on your hips.

if they are still sore at all tomorrow, i say skip zerchers, or do them with a close stance and go light, and do the seated GM's.

Travis Bell
12-17-2008, 07:16 PM
Also, on your bench. Some tips I might throw out there. You're not getting near enough volume in. I noticed this on Lones ME bench workouts as well. You guys are quitting too soon. If 145 was your max, hit 145 for 3 or 4 sets of singles. How often are you varying your grips? Where do you usually stall? bottom? top?

The other thing I notice is that usually on your ME days I see one tricep exercise. Often a pressdown variation. Pressdowns are worthless for the bench. Very good for elbow and tricep health, but they don't help much. You need to be working on your extensors. High boards, DB extensions, Tate presses, JMs that sorta thing.

I know you're frustrated with your bench, but trust me it just needs some tweaking and it'll be back to hitting PRs in no time.

Donnajo
12-17-2008, 07:18 PM
Thanks Travis I will put some linament on tonight and take ibuprofen.

Lones, Tomorrow I will do high box squats and GM's. How high should the box be?

Lones Green
12-17-2008, 07:21 PM
Thanks Travis I will put some linament on tonight and take ibuprofen.

Lones, Tomorrow I will do high box squats and GM's. How high should the box be?

use the box we normally do and put a 100 lb plate on it and a 45 plate on it and that should work

Donnajo
12-17-2008, 07:22 PM
use the box we normally do and put a 100 lb plate on it and a 45 plate on it and that should work


Oh, so I get to box squat like pretty boy huh? LOL

Lones Green
12-17-2008, 07:32 PM
Oh, so I get to box squat like pretty boy huh? LOL

pretty much.

just stay off the smith machine...

lil' power
12-18-2008, 05:48 AM
DJ...I forgot to log the Tate presses from yesterday....see what ya get for copying my journal...:hello:

Donnajo
12-18-2008, 09:27 AM
DJ...I forgot to log the Tate presses from yesterday....see what ya get for copying my journal...:hello:

LOL! I was sooo tired when I got home from D-1 I just went over to your journal and copied. I will add the Tates.

Travis Bell
12-18-2008, 09:48 AM
ah, I retract my statement about the tates then.

Just focus on adding in more volume in on your ME days by taking more singles

Try and get more sleep. You won't be able to recover if you don't get enough sleep

Donnajo
12-18-2008, 11:24 AM
Also, on your bench. Some tips I might throw out there. You're not getting near enough volume in. I noticed this on Lones ME bench workouts as well. You guys are quitting too soon. If 145 was your max, hit 145 for 3 or 4 sets of singles. How often are you varying your grips? Where do you usually stall? bottom? top?

The other thing I notice is that usually on your ME days I see one tricep exercise. Often a pressdown variation. Pressdowns are worthless for the bench. Very good for elbow and tricep health, but they don't help much. You need to be working on your extensors. High boards, DB extensions, Tate presses, JMs that sorta thing.

I know you're frustrated with your bench, but trust me it just needs some tweaking and it'll be back to hitting PRs in no time.


We usually do 6 sets working to a single. So you are saying do that but add 3-4 sets at that max single then? If so will do.
I stick or stall around where a 2 board would be.


ah, I retract my statement about the tates then.

Just focus on adding in more volume in on your ME days by taking more singles

Try and get more sleep. You won't be able to recover if you don't get enough sleep

Got ya. Yeah I forgot the tates.
I definitely have been having a hard time with sleep. It is my biggest limiting factor. I keep waking up all through the night. Kind of burning the candle at both ends with work, training , practically raising a 4 year old by myself, and right now I am going through a hard time with a personal matter that is definitely affecting my sleep. I am seeing a counselor today to deal with the latter problem today so that will help. Other than that I think I am going to need to take some kind of medication to get myself to sleep solid.

Edit to add: got a list of techniques today and tips that can help me to sleep better so am going to try that as I prefer not to take something if I can help it.

Otherwise, my training and diet are good.

Thanks for the advice in here. Much appreciated.:)

Donnajo
12-18-2008, 07:08 PM
ME Box Squat

Started with a higher box squat but worked back down to normal because hips are feeling much better.They felt really warmed up and I am glad for that. Was weird because when I started they felt so tight but after a few sets I felt fine.

WU bar x 8
5/115 3 plates on box above parallel
3/135
5/155 added belt
3/185 2 plates on box parallel
3/205
2/225
1/245 1 plate normal just below parallel
miss/255 ( only 10 lbs. more and I got it only one inch off the box but 245 feels so easy. Go figure, I don't get it. Wonder what I need to do to get past that 245.)
1/245 added these per Travis suggestion( hope this is correct)
1/245
1/245

Seated GM's
wu bar x 5
3/115
3/135
3/155
3/165
3/185

RC Straight Leg Raise ( db between feet as I lifted)
10/10
10 12.5
10/15

supersetted with

Lying Leg Curl
10/65
10/80
6/95 oops too much so drop set for 4/85

Had a rough day and anybody that knows me knows I never miss workouts but was real tempted to skip tonight because felt like crap. I am so glad I went. It is amazing how working out can make you feel so much better when you are down. My outlook feels so much better right now than it did earlier.:) Thanks Vicki for your encouragement today.

Lones Green
12-18-2008, 09:34 PM
good job, you probably should have taken it easier though. missing lifts so often is going to start messing with you. i definetely think you should have lowered your volume this session

its okay though, im not going back to cell block until jan 8th so we have some time

Travis Bell
12-18-2008, 10:37 PM
We usually do 6 sets working to a single. So you are saying do that but add 3-4 sets at that max single then? If so will do.
I stick or stall around where a 2 board would be.

Yep, add in another 3 sets. 3 is fine for now.

Also, throw in 1brd as a ME exercise with some bands to help with that sticking point




Got ya. Yeah I forgot the tates.
I definitely have been having a hard time with sleep. It is my biggest limiting factor. I keep waking up all through the night. Kind of burning the candle at both ends with work, training , practically raising a 4 year old by myself, and right now I am going through a hard time with a personal matter that is definitely affecting my sleep. I am seeing a counselor today to deal with the latter problem today so that will help. Other than that I think I am going to need to take some kind of medication to get myself to sleep solid.

Edit to add: got a list of techniques today and tips that can help me to sleep better so am going to try that as I prefer not to take something if I can help it.

Otherwise, my training and diet are good.

Thanks for the advice in here. Much appreciated.:)

The sleep technique stuff is actually very practical and works great for a lot of people. Don't be afraid to take a Tylenol PM or something if you feel it getting a little bit out of control though. You really have got to get enough sleep even beyond just the recovery issues with training. Being well rested will help give you the endurance to handle the issues you have before you right now. But give the sleep techniques a few days and see if it helps. I totally understand not wanting to take the medication.

Hopefully the counselor will be able to help guide you to a solution with your personal problems. I know first hand how much that can hinder your progress. I quit training all together for about 2 months a couple years ago to handle some things that were going on. Life sucks some times.

Donnajo
12-19-2008, 06:05 AM
good job, you probably should have taken it easier though. missing lifts so often is going to start messing with you. i definetely think you should have lowered your volume this session

its okay though, im not going back to cell block until jan 8th so we have some time

I so told Vicki that you were going to say something about the missed lift and how you don't want me to do that. You are right about that. I need to back off because it will mess with me. The temptation is so hard to overcome when you want to go for it. :evillaugh: See what happens when you go to cell block. We don't behave. LOL


Yep, add in another 3 sets. 3 is fine for now.

Also, throw in 1brd as a ME exercise with some bands to help with that sticking point





The sleep technique stuff is actually very practical and works great for a lot of people. Don't be afraid to take a Tylenol PM or something if you feel it getting a little bit out of control though. You really have got to get enough sleep even beyond just the recovery issues with training. Being well rested will help give you the endurance to handle the issues you have before you right now. But give the sleep techniques a few days and see if it helps. I totally understand not wanting to take the medication.

Hopefully the counselor will be able to help guide you to a solution with your personal problems. I know first hand how much that can hinder your progress. I quit training all together for about 2 months a couple years ago to handle some things that were going on. Life sucks some times.

Thanks. I added the extra 1 reps to my box squat last night on ME lower day. Will do so for bench on sunday. I am going to do my best to improve the sleep situation. Life is hard sometimes but that is why I am taking action to make it better. I don't think it is so bad I have to quit lifting. My training is actually a very positive thing for me to be doing right now. All those endorphins from training or something like that. :)




On a side note, today was my first day training at D-1 which is a sports training facility. I loved it. I started them off with a dynamic warmup, then we did for 60 seconds exercises like burpees, squat jumps , dips , bulgarian squats, band pullups, jacknifes on the ball, push ups, and more to about probably twenty different moves and in between each 60 second exercise I had them run 240 yards. They got an awesome conditioning workout. Monday we are going to do more weight training and finish with suicides probably. :evillaugh:This is so much more fun then at my other job at fort sanders which is a bunch of lazy rich housewives and older folks who don't want to work hard. Well, not all of them but a lot.

Donnajo
12-20-2008, 02:02 PM
workout today

Taught 50 minute spin class....the format was endurance.

I am now cooking up my food for the week. I made chili, taco meat for salads, lean roast beef, brown rice, sweet potatos, and am marinating a bunch of chicken breasts.

Tonight I will have 5 kids running around my house. I am treating my two best friends with a night without kids as their christmas kid. I bought 5 gingerbread house kits and we are going to put them together. Everyone pray that I survive this. What was I thinking. LOL:eek: