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lil' power
10-06-2008, 02:44 PM
Brief Intro:

Female / 46 years young / Power lifter / 2 ˝ years lifting experience

Last total: June 2008 165 Women’s Master class 45-49 RAW
Squat: 290#
Bench: 155#
DL: 315#
Total: 760# made Master classification for raw lifters

Last competition: Oct 2008 Raw DL only: 165 Women’s Master class 45-49
1st lift: 290#
2nd lift: 320# - Meet PR
3rd lift: 335# - Personal PR

Started training about 3 months ago w/ Lonesxedge who is 25 years my junior…He incorporates Westside training w/ DE and ME days. I had never done DE days before, or bands. I’m learning a lot and also gaining a lot (Strength that is!)

GOALS:
1) lift in the 148 Women’s Master class
2) total 800# raw (773 makes the Elite classification here)
3) get my bench up to at least 175
4) once reach Raw Elite in the 148’s, go for geared lifts

I will start my journal here, hoping to get some insight, help, and criticism, whatever …

I also did the water/sodium overload for cutting water weight this past meet and did fairly well-as I made a 10# personal PR and a 20# meet PR, I didn’t lose any strength, but did lose 8 lbs. My thanks to all that worked with Lones on his load/cut for his Sept meet. I took away a lot of good information from his experience.
I will post my experience in the near future from a female perspective.

Donnajo
10-06-2008, 03:23 PM
Thanks Vicki! :hello:training partner! :)

Lones Green
10-06-2008, 03:46 PM
here is Mike Ruggiera i was talking about:

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Reko
10-06-2008, 03:55 PM
Hooray PLers!

Donnajo
10-06-2008, 04:04 PM
Angie is coming to lift on wednesday with us!

lil' power
10-07-2008, 07:12 AM
Monday 10/6/08

Weight x reps

rehab work today after meet on Saturday so a little lighter than normal

DE speed box squats
125x2
125x2
125x2
135x2

Ukranian DL
45 x20
65 x20 more of straight leg DL

Reverse Hyper
15x10
20x10
20x10

Static Hold fat handle DBs
50's for 2 sets

Farmers walk (3 laps)
120 yds with 50 lb dbs.

20 mins. elliptical

lynnlynn7
10-08-2008, 08:29 AM
Hi Vicki!:hello:
Looking forward to reading all your great WO's and watching you real an elite total!!

lil' power
10-08-2008, 11:42 AM
Hey Lynn thanks for stopping by....

Wed 10/8/08 DE day
Rotator w/ups

Speed bench
barx8
95x3x2
105x3 slowed down so dropped back to 95
95x2x3 used Lones Convict wraps 24" ...I'll try these again on ME day and then I just might have to get some

Kroc Rows
50x20 each side
60x20 each, yes w/straps..my tiny hands....
Lones challenged me, I had to do as many with 70's w/o straps as he did with 150's
He got 3 each side, I got 4 each side w/70's

Cable press downs
55x12
65x10x2

shoulder press
75x10
90x10
105x10

Meet w/a new trainer who has experience w/female powerlifters...he knows Westside (ME/DE days) He was asking me if I had bands and boards...I'll try him out for 1 day a week for now...testing what he really knows...at least he can spot my squat...so Lones doesn't have to go down so low...

but I will never give up my boy Lones! He has helped me increased my strength and taught me so much!

Donnajo
10-08-2008, 11:43 AM
Hey Lynn thanks for stopping by....

Wed 10/8/08 DE day
Rotator w/ups

Speed bench
barx8
95x3x2
105x3 slowed down so dropped back to 95
95x2x3 used Lones Convict wraps 24" ...I'll try these again on ME day and then I just might have to get some

Kroc Rows
50x20 each side
60x20 each, yes w/straps..my tiny hands....
Lones challenged me, I had to do as many with 70's w/o straps as he did with 150's
He got 3 each side, I got 4 each side w/70's

Cable press downs
55x12
65x10x2

shoulder press
75x10
90x10
105x10

Meet w/a new trainer who has experience w/female powerlifters...he knows Westside (ME/DE days) He was asking me if I had bands and boards...I'll try him out for 1 day a week for now...testing what he really knows...at least he can spot my squat...so Lones doesn't have to go down so low...

but I will never give up my boy Lones! He has helped me increased my strength and taught me so much!

You can borrow my bands when you train with him if you want.

Donnajo
10-09-2008, 04:02 PM
When is your first training session with pretty boy? :)

lil' power
10-10-2008, 07:11 AM
I gave him my phone #'s but haven't heard from him yet....maybe we scared him?

Yes, Globo gym video...you both crack me up...LOL

Donnajo
10-10-2008, 08:38 AM
I gave him my phone #'s but haven't heard from him yet....maybe we scared him?

Yes, Globo gym video...you both crack me up...LOL

Either we scared him or you just have the worst luck with trainers.:p If this does not work out you need to get your money back. It would be more worth it to give it to Lones and let him train you! ;)

lil' power
10-12-2008, 07:13 PM
Sunday 10/12/08 ME Bench

Bench
bar x 8
135 x 3
155 x 3- 3 board
175 x 2- 3 board
205 x 1- 3 board
215 x 0- 3 board

rolling DB ext:
25's x 10
30's x 10
35's x 10

close grip pulldowns:
100 x 10
120 x 10
140 x 10 -yeah!

supersetted purple band pull aparts in between sets of pulldowns

shrugs:
135 x 15
225 x 15 straps
245 x 15 straps

20 min bike

My 22 y/o son worked out today w/Lones, Donna and I. He is finally :evillaugh: interested in powerlifting...he's probably going to do a push/pull in Feb. '09 and will soon be out lifting his 'ole mom.

Donnajo
10-12-2008, 07:14 PM
I think it is cool you and your son will be powerlifting together. :)

lil' power
10-13-2008, 02:00 PM
Monday 10/13/08 DE Lower

DE Box Squat
warmup barx8
135x2x6

Dimel deadlifts
first time doing these
95x15x2
115x15x1

reverse hyper
15x10
10x10 single legs - ooowww
10x8 single legs - ooowww, ooowww

Db obliques
first time doing these...
30x15
35x15

20 min elliptical

Donnajo
10-14-2008, 11:54 AM
I can't decide if I am sore from sundays workout or mondays. My lower back and mid back are very sore.

And those one leg reverse hypers.....yes,.....owwww. But in a good way!:)

lil' power
10-16-2008, 10:58 AM
Wed 10/8/08DE day
Rotator w/ups

Overhead Press
barx8
65x8x2
85x5 moved to push/press
95x5x3 push/press

Overhead cable tri extension
35x10
42.5x10
50x8

Kroc Rows
55x20 each side
65x20 each w/straps
80x10 each w/straps this wiped me out

off to make a conference call.....

lil' power
10-16-2008, 10:59 AM
Thurs 10/16/08 ME Lower

BW dynamic squat for w/up

Deficit Pulls off 100# plates
barx8
135x5
185x5
225x3
225x3
245x3
265x3

Cable Pullthrus
115x10
130x10
160x10 w/DJ's hands on my back holding me the last few reps so I didn't lose my footing

GHR
mini band x3.. :eek:
BWx7
BWx4
BWx7

Roman chair
BW (knees) x10
BW Straight leg x10
BW straight leg x6 / kneesx4 I'll work up to it :)

ZenMonkey
10-16-2008, 01:27 PM
Strong pulling!!

Donnajo
10-16-2008, 01:32 PM
Those pullthroughs were fun. One day it is going to fling me right into the rack.LOL Oh, and those pullthroughs on that cable are like double the weight that they say. I hate cables for that reason. They all differ.


Great job on the deads. Your form looked awesome on that last set. Unlike mine. I think you are right about needing some trap work.

lil' power
10-16-2008, 07:07 PM
Strong pulling!!

Thanks...1st time w/deficit pulls

ZenMonkey
10-16-2008, 08:20 PM
They are really tough! Ive only done them once w/ 25lb plates.... it looked really goofy.

Happy lifting!

lil' power
10-19-2008, 05:34 PM
Sunday 10/19/08 ME bench
Rotator w/ups

Bench
bar x 8
115 x 5
135x 3
155 x 3 2 board
165 x 2 2 board
185 x 1 2 board
195 x 0 2 board
195 x 0 2 board

tate presses
25 x12 too light
30 x12
35 x12 x2 much better weight

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

face pulls
42.5 x 12
50 x 10
57.5 x 10

20 min elliptical

Donnajo
10-19-2008, 05:53 PM
Holy crap on those tate presses. I am jealous. Good job!

lil' power
10-20-2008, 12:07 PM
Saturday 10/18/08 Cardio 35 Hiit on elliptical

Monday 10/20/08 DE Lower
BW squats ATG for w/ups

Speed Box Squats
barx8
95x5
135x2
155x2
165x2
175x2 slower so...
165x2
165x2

took 225 for 1 just PL squat...funny felt heavy on the pick...but fine on the actual squat...I may throw in some heavy rack walk outs in for measure...?

Ukranian DL
70'sx20 bent leg
80'sx20 straight leg -this was focused effort

had to go-childcare closing and daughter is on fall break....need to hit gym later for 45 degree hypers/farmers walk for grip and 20-30 min cardio session.

(my legs were trembling when I got home...so I guess they got some work in today)

lil' power
10-23-2008, 09:26 AM
Tried a new facility today...D1 Sports Performance...co-owned by Peyton Manning. Very expensive though...didn't have any 100# plates, no monolift and no reverse hyper...but did have tires and sled.

Wed 10/22/08 DE Bench
rotator cuff w/ups

Chaos Bench - suspend plates w/bands I like these, really teaches me to keep everything tight
bar x 8
+ hanging 25's x 8 x 2
+ hanging 25's & hanging 10's x 3

barbell tricep extensions:
bar x 10
65 x 10 x 2

WG pulldowns:
100 x 10
130 x 10
150 x 10 PR on weight

DB shrugs:
55's x 15
60's x 15 grip was giving out on fat handles

lateral raises:
10's x 10
15's x 10 going up in weight next time

sled pulling: first time here...some cardio
1 plate ~75 yards sprinting x 2

25# plate ~40 yards, grabbed low handles/pushing

nothing left to push the sled again....I'm am so not an endurance person. Felt like my heart was doing flips...

forgot...did also flipped a 112# tire up and back...way too light...will try the biggest one they have if we go back...I think it's 352#....

lynnlynn7
10-23-2008, 08:39 PM
Aren't those reverse hypers a killer? I'm barely tall enough to get on that darn machine in our gym. I have to climb on the thing first. WO's looking great!

Donnajo
10-24-2008, 07:19 AM
Here you go!:evillaugh::evillaugh::evillaugh::evillaugh: I am suprised your RUSH trainers did not have you foam roll. Maybe pretty boy will. :eek:Oh know I didn't. :clown:



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OH, and I am teaching spin at noon today and 12:30 tomorrow. You should come. :)

lil' power
10-24-2008, 08:00 AM
Ha, ha...really thanks DJ..I've got a foam roller at home, yea, I probably don't use it near as frequently as I should...I'm thinking today would be a good day to start...as for pretty boy, I'm afraid I may call him that to his face...I'll probably give him a call today, but I'm really don't want to overtrain...:confused:

Thurs 10/23/08 ME lower
Goodmornings/standing (normally do seated)
bar x 5
95 x 5
115 x 5
135 x 5
155 x 5
185 x 2 crappy ones didn't feel tight
185 x 3 belt on so much better
205 x 3
215 x 1

speed pulls
135 x 5
155 x 6

zerchers from a low pin, plates were ~ 4 inches above ground
bar x 5
95 x 5
115 x 5
135 x 5
first time doing these..arms bruised but not as badly as I was predicting.
I actually really liked these other than the pain in the arms.

decline situps
10 lb DB x 10
20 lb DB x 10
25 lb DB x 5

Donnajo
10-24-2008, 08:13 AM
Good to know you are not too bruised from those Zerchers. And am glad you liked them. Way to rock the 25 lbs on the incline situps. I know you hate those. :)

and go foam roll. :indian:

lil' power
10-25-2008, 07:45 PM
Cardio 25min elliptical
10 min incline treadmill

Donnajo
10-26-2008, 04:07 PM
Have fun at the Hodown! Is that how you spell it? LOL Good benching today.

lil' power
10-27-2008, 06:22 AM
Hoedown was okay..Jess had fun, used her batting practice to break the pinata...Andy and I did some square dancing..hadn't done that since elementary schools.and..of course the electric slide...

Sunday 10/26, 2008 ME Bench
Rotator w/ups

2 board:
bar x 8 (full range)
135 x 3 (full range)
155 x 3
165 x 3
175 x 2
190 x 1
200 x 0
165 x 2 x 3 working sets off 2 board

JM press:
65 x 10
65 x 10
75 x 10

Fry DB presses:
25's x 12 started low to see how shoulder was feeling-was ok
30's x 12
35's x 12

Chest support row:
1 plate x 10
1 plate+35 x 10
1 plate+35 x 10

reverse pec dec:
60 x 10 x 3

lil' power
10-28-2008, 06:25 AM
Monday 10/28/08 DE Lower

foam rolling - yes actually did some...

DE squats
12" box, all sets done with doubled mini's
after watching video found I need to do these faster, so I did
95 x 2-too much w/bands for the 1st set
65 x 2 okay got the movement now
85 x 2 x 3
95 x 2 x 3

Dimmel deads
95 x 15 start @ 115 next time
115 x 15

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

farmers walks
40 lb fat handle DB's - up to 45's next time

hangman abs
green, 3 x 15

20 min elliptical

Donnajo
10-28-2008, 06:35 AM
Hey girl! How is the diet going?

SoreFoot8343
10-29-2008, 03:52 PM
Not bad girl! Thank God I don't squat :) good to hear your arms aren't bruised I'd hate to hear you whine and cry about it LOL j/k I think your back is a lot stronger than mine. I think 185 GMs would break my back. and hypers w/ bands? HA you'd have to call an ambulance to come get me!!!

lil' power
10-30-2008, 06:48 AM
Diet back on track...no more cheat meals for me for a while...too hard for me to get back on.

Wed 10/29/08 DE bench

chaos bench plates hanging from bands/I really like these to train
keeping tight on the bench..a lot of stress on shoulders with the wobbling of the weights
bar x 10
hanging 10s x 8
hanging 10s, hanging 5s, x 8
hanging 2 10s x 8
hanging 25s x 8
hanging 25's, hanging 10's x8

panora pressdowns
30 x 10
42.5 x 10
50 x 10

cable rows
100 x 12 close grip
140 x 10 close grip
100 x 10 wide grip
140 x 10 wide grip

face pulls
42.5 x 10
50 x 10
57.5 x 10

DB flyes
25s x 10
30s x 10
35s x 10

hammer curls oh it's been awhile since I did direct bi work and Lones thinks this could really help my bench off the chest
20's x 10
25's x 10
25's x 8

20 min stepmill (I made 20 minutes on this torture machine!!!)

lynnlynn7
10-30-2008, 07:36 AM
What are you doing diet wise?

lil' power
10-30-2008, 12:55 PM
What are you doing diet wise?


Hi Lynn,,,,diet is carb cycling around workouts...3 low days, 2 med and 2 high days...low are on off/cardio only, med on upper workouts, high on lower workout days. I did real good the first 10 days, then I had a cheat meal and it's mental I know but I crave carbs once I start.

Donna wrote this one up me based on my current stats and goals.

Believe it or not....another new trainer....though I'm not giving up my powerlifting partners....I've just got 36 sessions left and this new guy has "pl" experience....so why not take advantage of another pair of eyes to tweak my form...I think I'll know if he's legit or not by his answers and demeanor.

Thurs 10/30/08 Heavy Box squats/form tweaks

warmup on stepmill - 4 min

Box Squats - 12" box
barx8
95x3
135x2
185x1
205x1
225x1 belt on here on
245x1 wristwraps on here on
260x1
275x1 put knee sleeves on here on
290x1
could have gone up again but didn't want to overdo it.

290 was my comp pr and to get this off a box, I think this is fabulous...my strength, especially hip power has definitely gone up! THANK YOU LONES!

A couple of form tweaks...trying to find the "shelf" to put on bar on...closing (narrow) my grip up some to help form the shelf....wearing wristwraps to take some pressure off my wrists.

Remembering to keep chest up.
Filling the stomach w/air by inhaling via mouth not nose to get as much air as possible.

It also seemed the heavy the weight got, the better my form was.

Did a test to see how tight my shoulders/pecs are...result - duh...very tight...need to do some stretching 2-3 times a day.

Will do accessory work tomorrow w/DJ.

Donnajo
10-30-2008, 02:17 PM
Great job on the box squats. Curious to see what your squat is now. I bet it has jumped significantly.

See you tomorrow morning. Do you want me to come at 10:30 and do my squats and you meet me at 11 for accessory or do you want to help me with my squats? Either is fine for me.

I have been doing nothing but take it easy today and I think I am nipping this bug. I just had to go to a meeting today at work. Wish I did not have to leave the house at all.

Let me know if you need me to tweak the diet to fit your needs and we will check in two weeks to adjust it.

lil' power
10-30-2008, 06:02 PM
I can meet u @ 11 and help you w/squats....

SoreFoot8343
10-30-2008, 06:09 PM
ughh diet.. if you like it you can't have it LOL how goes is Vick?

Donnajo
10-30-2008, 06:44 PM
I can meet u @ 11 and help you w/squats....


Sounds good! See you then.

Lones Green
10-30-2008, 09:07 PM
good work on the squats, westside works.

stretching is always a good thing. if your shoulders are hurting and a closer grip on squats is contributing to the pain, i would not closen your grip. as long as you keep your shoulder blades together, you will make a shelf for the bar. it took me about 2 years to find mine, but once you find it you will hit it every time. i like wrist wraps for squats, as you've seen. keeping the chest up is one of my problems.

lil' power
10-31-2008, 11:58 AM
Friday 10/31/08 - Happy Halloween

Just some accessory work today since I didn't have time to do it after heavy box squats yesterday.

Foam rolled quads/it band

Speed pulls
135x5 w/up
155x1x6 singles

GHR
BWx10 for 3 sets....next time I get to add weight!!!!

Abs on stability ball w/feet on medicine ball
BWx10
BWx15
BWx25

Quads/hip a little sore from squats yesterday...but I did the stretches last nite for my pecs/shoulders/lats and I had the best nite of sleep, when I rolled over no pain in my shoulder...could be on to something here.

Donnajo
10-31-2008, 12:01 PM
Great job on the GHR's!

Lones Green
11-01-2008, 08:35 PM
will you bring the 4 board AND the 1 board tomorrow? i'm gonna bungee them together and take a weight off a 5 board. i'll text you with this info tomorrow if you don't respond. thanks!

lil' power
11-02-2008, 05:12 PM
Saturday 11/1/08 DL only
was visiting friends and ended up DL'ing w/them for a few sets just for the fun of it.
115x8
135x8
225x5x3
275x3x1


Sunday 11/2/08 ME Bench
Matt was "training" really critic'ing my form on bench today
He was showing me some different rotator cuff w/ups today

1 board
barx8 full ROM
95x5 full ROM
135x3 full Rom
155x2 1 board from here on
165x1
185x1

Tweaks to form...since arch puts my "belly" almost as high as my 'chest", had me touch further down..this will keep my lower arms perpendicular instead of throwing my forearms back at an angle. Try to spread my lats more and push...this will take some time to get.

Working presses from pins about an 1" or so off the the chest
95x3 resetting each time to be sure am at right place
135x3x2
155x3x2 working pressing straight up and out

Decline bench w/just bar x a few sets

Rolling DB press
35's x 10
37.5'x 10
40's x 10

Kroc Rows
40'sx20
65'sx20
85'sx10 w/straps

H Rolls just about done about this time
15's x10 x3

No cardio...sauna for 15 mins/stretching pecs/shoulders afterwards

lil' power
11-03-2008, 01:20 PM
Monday 11/3/08 DE lower

DE Box Squat
1 db mini + 1 choked mini x 2 x 1
1 db mini + 1 choked mini + 10's x 2 x 2
1 db mini + 1 choked mini + 10 + 5's x 2 x 1
1 db mini + 1 choked mini + 2 10's x 2 x 2

Belt squats
25 x 20
50 x 10
75 x 15

Band Good Mornings
10/green
10/blue x 2
okay my lower back is burning now...ooowwww

Incline Sit Ups
BW x 10
10 x 10 x 2

20 minutes intervals on Arc Trainer

Yes, I do realize I worked out 7 days in a row. :tuttut:..time for a day off

lynnlynn7
11-03-2008, 09:24 PM
Goodness 7 days in a row! You definately need time off!

Donnajo
11-04-2008, 07:42 AM
Goodness 7 days in a row! You definately need time off!

Oh, believe me we told her. :tuttut:


Hey vicki, I woke up and my mid back is real tight and sore. I think it was those band good mornings. The green and purple band together was pretty tough and we have not done those in awhile so I am thinking that is it.

lil' power
11-04-2008, 09:05 AM
Today is definitely a day off....Jessica's off from school and the first thing she asked was when are we going to the gym....so I had tell her, not today.

For as bad as my bad was burning yesterday, I'm not feeling it today...my right trap/neck is tight...maybe the way the bands went around my neck?

Mitch is feeling his back from the Kroc rows though...told him so...

lil' power
11-05-2008, 01:55 PM
Wednesday 11/5/08 DE Bench

Speed bench w/double mini's
barx8
double minis x 3
double minis + 10's x 3 x 5

Tate Presses
30x10
35x10x2

OH Rope extensions
35x10
50x10
57.5x8

Bell Rows sitting sideways on chest supported row
45x10
70x10x2

lateral raises
15'sx10
20'sx10

Rear delt raises
15'sx10
20'xx10

DB Flyes
30x10
32.5x10x2

20 minutes ss on recumbant bike

Donnajo
11-05-2008, 05:49 PM
Your tate presses kill me. Impressive! You have some strong ass triceps girl! :)

Oh, and I am feeling those Bell Rows. Right where it was hitting they are tender. :evillaugh:

SoreFoot8343
11-05-2008, 06:20 PM
LOL half the stuff you do I have no idea what the heck they are.. Bell Rows, Tate presses and everything else on other body parts.. I dont do anything fancy... But you def got me on the 20lb lateral raises.. my shoulders are shot with that movement.. 15's are enough for me...

Donnajo
11-05-2008, 06:25 PM
LOL half the stuff you do I have no idea what the heck they are.. Bell Rows, Tate presses and everything else on other body parts.. I dont do anything fancy... But you def got me on the 20lb lateral raises.. my shoulders are shot with that movement.. 15's are enough for me...


Hey, you need to go visit my journal too. :indian: Hee Hee. I have been in yours. :moon:

lil' power
11-06-2008, 06:58 AM
Your tate presses kill me. Impressive! You have some strong ass triceps girl! :)

Oh, and I am feeling those Bell Rows. Right where it was hitting they are tender. :evillaugh:

Yea, after looking at Lones journal, we should be dropping the weight and more reps on the tates...I won't mind that all...my elbow's feeling better, but would rather safe with it too.

Yea, I like the Bell rows, I'm feeling it too...hope it doesn't hamper the DL's tonight.

Travis Bell
11-06-2008, 09:17 AM
I actually stole that movement from one of the girls at our gym. I really like the way it hammers the inner back.

Another neat movement is when doing seated cable rows with the V bar, do them single arm instead of using both arms at the same time. I've found that it really helps me fully extend my shoulder blade and get a lot more out of the movement.

Great work in here!

Donnajo
11-06-2008, 11:00 AM
Yeah, I don't know how I am going to pull tonight. My tris and lats are sore and feeling it from yesterdays workout.!!! Lones needs not to show us new things the day before heavy lifting.....:tuttut: LOL

Travis Bell
11-06-2008, 12:26 PM
spend more time warming up. Stretching, do some light pulldowns or whatever. Just get the blood moving and you'll loosen up.

Lones Green
11-06-2008, 01:19 PM
spend more time warming up. Stretching, do some light pulldowns or whatever. Just get the blood moving and you'll loosen up.

exactly. i don't know how many times i've told you guys i stretch and foam roll 3 times a day. that plus warming up, 8 hours of sleep plus naps, contrast showers, and a diet full of good foods and loads of protein, i am always feeling good, and rarely overtrained. i probably wouldn't be able to get out of bed if i didn't do these things.

lil' power
11-06-2008, 02:35 PM
I actually stole that movement from one of the girls at our gym. I really like the way it hammers the inner back.

Another neat movement is when doing seated cable rows with the V bar, do them single arm instead of using both arms at the same time. I've found that it really helps me fully extend my shoulder blade and get a lot more out of the movement.

Great work in here!

:D Thanks Travis, appreciate the stop in. Never underestimate the mind of a women ...but we'll still call 'em Bell Rows.

I owe my great work (in part) to Lones, as you know, the young un is a smart one.

Travis Bell
11-06-2008, 03:25 PM
exactly. i don't know how many times i've told you guys i stretch and foam roll 3 times a day. that plus warming up, 8 hours of sleep plus naps, contrast showers, and a diet full of good foods and loads of protein, i am always feeling good, and rarely overtrained. i probably wouldn't be able to get out of bed if i didn't do these things.

haha don't forget though that we have a healthy production of testosterone at our age so we are going to recover pretty quick.

lil power - Glad I could help! You're right, Lones is very smart. Much smarter than I was 4 years ago

lil' power
11-06-2008, 07:21 PM
Thursday 11/06/08 ME Deads
BW dynamic squats for warmup

Conv Deadlift
135 x 5
225 x 3
275 x 1
315 x 1
340 x miss
340 x narrow miss...have to review the video to see what went wrong...almost locked out

GHR
BW x 10
mini band choked x5/BW x 5
mini band choked x5/BW x 5

Purple band pull thrus
3 sets of 10

Green band abs too high for me so went to incline situps w/10# for 2 sets of 10

My son set his Sumo DL max...almost had 350, but has to settle for 335/same as his mom for now....he's just starting PL'ing and has awesome form, he'll shoot up really quick.

Donnajo
11-06-2008, 07:24 PM
exactly. i don't know how many times i've told you guys i stretch and foam roll 3 times a day. that plus warming up, 8 hours of sleep plus naps, contrast showers, and a diet full of good foods and loads of protein, i am always feeling good, and rarely overtrained. i probably wouldn't be able to get out of bed if i didn't do these things.


I do a lot of that but right now am under a lot of stress so that affects recovery and can't take a lot of naps because I have a 4 year old. :)What are contrast showers?

Donnajo
11-06-2008, 07:25 PM
Great job today Vicki and your son kicked butt as well.

Travis Bell
11-06-2008, 07:57 PM
I do a lot of that but right now am under a lot of stress so that affects recovery and can't take a lot of naps because I have a 4 year old. :)What are contrast showers?

Contrast showers are where you turn it as hot as you can take it for a minute or two and then turn it as cold as you can take it for a minute or two. Do this back and fourth a couple times. What it does (supposedly) is two things. One is to rush your blood back to your core. The other thing it does is cause your muscles to expand (under the hot water) and contract (under the cold water) which moves blood through your muscles as well as lactic acid. Helps break up inflamation as well.

Donnajo
11-06-2008, 08:00 PM
Contrast showers are where you turn it as hot as you can take it for a minute or two and then turn it as cold as you can take it for a minute or two. Do this back and fourth a couple times. What it does (supposedly) is two things. One is to rush your blood back to your core. The other thing it does is cause your muscles to expand (under the hot water) and contract (under the cold water) which moves blood through your muscles as well as lactic acid. Helps break up inflamation as well.

When are the ideal times to do this?

Lones Green
11-06-2008, 08:05 PM
When are the ideal times to do this?

i do them a lot. after workouts, the next morning after workouts, you can do it on just about any bodypart. i use them mostly for low back.

go to the powerlifting section and do a search, there was a thread about them not too long ago with some great information.

Donnajo
11-07-2008, 10:09 AM
Vicki's 340!


oJTjj2MybSM

bdd814
11-07-2008, 11:34 AM
Good stuff, Vicki!

Ben Moore
11-07-2008, 02:00 PM
Was that grip or what? Nice work!

lil' power
11-07-2008, 05:36 PM
Thanks Bdd!

Woo hoo, I've got the big boys in here ....thanks Ben, that was my 2nd try @ 340 that nite and 2nd time went up ..almost, I didn't have it locked all the way out though...need to do some more band lockout work I think???
Or Lones said, get it off the floor faster...so maybe more deficit pulls

Lones Green
11-07-2008, 07:04 PM
Was that grip or what? Nice work!

thats what i said, but she said she wasn't having problem with grip.

more lockout and upper back work, i reckon.

Donnajo
11-07-2008, 08:10 PM
thats what i said, but she said she wasn't having problem with grip.

more lockout and upper back work, i reckon.

I reckon....what is that? you southern boy. ...LOL

SoreFoot8343
11-07-2008, 08:14 PM
what are you wreckn'? would you stop being a bull in a china closet!!! I thought we had that all worked out about you being calm... LOL Great work Vicki!!! Tomorrow I'm gonna work on my box squats I'm gonna try and video this.. Ughh.

lil' power
11-08-2008, 01:15 PM
haha...I'm taking that as a compliment Sorefoot!!!

Calm? I'm PM you girl...

Tomorrow is max bench effort...let me find a new max...please....

Donnajo
11-09-2008, 05:34 PM
Awesome job on the bench PR today! Proud of you girl!

SoreFoot8343
11-09-2008, 05:37 PM
are you any calmer??

lil' power
11-09-2008, 07:44 PM
calmer...yeah...just got new pr 175 on the bench....then Lones killed us with his new handmade sled in the parking lot....

Sunday 11/9/08 ME Bench
rotator w/ups

barx10
115x3
145x3
165x2
175x1 NEW PR!

Incline DB press
40x10
45x10x2

Rolling DB Extn/Press
25x10
30x10
35x10

BB Row
135x5
135x6
for some reason I was dang tired

Sled - in parking lot
50# run twice
100# run twice..must of taken me 10 minutes to catch my breath after the last run...thanks Lones! What I hate, only make me stronger, right?

Videos being uploaded to UTube now...it's taking a while though....

SoreFoot8343
11-09-2008, 07:52 PM
Awesome, congrats!! glad to hear your calmer :) yeah it's a bich getting old aint it when it comes to catching your breath LOL

lil' power
11-09-2008, 08:03 PM
Awesome, congrats!! glad to hear your calmer :) yeah it's a bich getting old aint it when it comes to catching your breath LOL

Old...what are you talking about...I'm in the master II division chick...who are you to be talking old?

SoreFoot8343
11-09-2008, 08:16 PM
yeah Master (over 40 and +) ooo you just wait.. I'll start sqatn' and I'll hit elite before or at SPF nationals! in 2009!! all i need is something like 1190? all i have to do is in all 3 lifts do something like 370lbs?

Lones Green
11-10-2008, 03:29 AM
good work on the PR!

Donnajo
11-10-2008, 07:38 AM
See you at 11:30. Is your ass as sore as mine is from the sled? LOL :evillaugh:

NUCadet97
11-10-2008, 07:42 AM
Way to hit that PR Vikki!! See you next weekend

lil' power
11-10-2008, 09:57 AM
Way to hit that PR Vikki!! See you next weekend

Welcome to WBB Angie...did you send in your application for Record Breakers yet?

Donnajo
11-10-2008, 02:37 PM
Check out this lift! Go to the end the last girl. Yukako Fukashima. Interesting way to set up Huh?


LXhsitTk-FM

Lones Green
11-10-2008, 04:59 PM
IPF is lame!!!

Vik i made a carpet/board press, my grandmother just got new carpet and had some leftover. it'd be a good movement for you to do next week, you can get a weight in your hands and its very easy on the shoulders. also it won't throw your groove off like the reverse bands can (at least how we have to set them up)

YguLuu8rYBs

Travis Bell
11-10-2008, 05:05 PM
IPF is lame!!!

AMEN!!! LOL

I wouldn't recommend benching with that wide of a grip for you gals because it'll kill your shoulders

unless of course you want to start using gear......:evillaugh::evillaugh::evillaugh:

Donnajo
11-10-2008, 05:10 PM
AMEN!!! LOL

I wouldn't recommend benching with that wide of a grip for you gals because it'll kill your shoulders

unless of course you want to start using gear......:evillaugh::evillaugh::evillaugh:

I need to perfect my form and get my poundage up before I even think about using gear.:indian:


And lones, that is awesome you thinking about what would be good for Vicki, heck all of us. I know you were frustrated with us today but I appreciate your help. :clown:

Travis Bell
11-10-2008, 05:12 PM
Carpet press is awesome. I think we may do that on Wednsday

Donnajo
11-10-2008, 05:17 PM
What is carpet press? I watched the video and did not see. Does it have to do with Vicki asking about chalking her back?

Travis Bell
11-10-2008, 05:22 PM
haha no, its the roll of carpet that guy had held on his chest while he benched.

It takes a lot of the stress off your shoulders and will give you a little spring out of the bottom

Donnajo
11-10-2008, 05:27 PM
haha no, its the roll of carpet that guy had held on his chest while he benched.

It takes a lot of the stress off your shoulders and will give you a little spring out of the bottom

Ok, I am an idiot . I was watching it while trying to deal with a 4 year old and totally missed that. LOL

NUCadet97
11-10-2008, 05:29 PM
Welcome to WBB Angie...did you send in your application for Record Breakers yet?

Yup a couple of weeks ago so i wouldn't forget.

Lones Green
11-10-2008, 05:39 PM
Carpet press is awesome. I think we may do that on Wednsday

yeah? she wanted something to do on her max effort bench day that wouldn't take too much of a toll on her body and CNS, and i suggested reverse band bench, not working up to a heavy single. i realize you can overload the CNS and lockout with reverse band bench.

then i thought twice about it twice, and the way i have to set the bands up for reverse band pressing throws your groove off a bit, and that wouldn't be good for her to do when shes 2-ish weeks out from a meet. i have to set them up choked on a chin bar, and it pulls the bar backwards a bit at lockout.

i will give the carpet a try for some warmups, but i need more shirt work :evillaugh:

NUCadet97
11-10-2008, 05:52 PM
hey vikki can you post my video somewhere. Just wanted to check the form and open it up for comments. Thanks

lil' power
11-10-2008, 06:19 PM
hey vikki can you post my video somewhere. Just wanted to check the form and open it up for comments. Thanks

Yea, where? or I can post it on UTube and give you the link via email? Have you started a journal here yet? Or I could try post in your SPF journal??
I can try to have it done before Heroes start...lol

lil' power
11-10-2008, 06:20 PM
Lones/Travis,

You think I should do some lighter working sets w/pause reps? I haven't worked those in a while?

I will bust thru this damn 155 meet plateau on the 29th!

lil' power
11-10-2008, 06:24 PM
AMEN!!! LOL

I wouldn't recommend benching with that wide of a grip for you gals because it'll kill your shoulders

unless of course you want to start using gear......:evillaugh::evillaugh::evillaugh:

I actually moved my grip in a little...pinkies on the ring...I used to do much narrower but trying to reduce the ROM. I want Elite Raw first then back into my shirt...after I cut it down the back first though....but I'm already getting the itch to get briefs....I'll need to talk to Jean F. soon...lol

Donnajo
11-10-2008, 06:44 PM
Lones/Travis,

You think I should do some lighter working sets w/pause reps? I haven't worked those in a while?

I will bust thru this damn 155 meet plateau on the 29th!

You hit 175 easy. You are so blasting past that 155 PR. You worry too much. Oh and I am not Lones/Travis but I had to voice my opinon. Vicki you are doing so well.

Travis Bell
11-10-2008, 07:15 PM
Paused reps certainly never hurt. They may help with your power off the chest

Lones Green
11-11-2008, 03:30 AM
why not...they are a good tool for building power off the chest, such as Travis said, but you've done all you can to get stronger. its time to wind down and take it easy.

just remember the press command, and hope nicky isn't the head judge

NUCadet97
11-11-2008, 06:16 AM
Yea, where? or I can post it on UTube and give you the link via email? Have you started a journal here yet? Or I could try post in your SPF journal??
I can try to have it done before Heroes start...lol

If you can get it in the SPF journal that would be great if not just post it here under my thread Angie's mission...225 raw bench, whichever is easier and where ever you think I could get more productive comments. I know one will be arch and I will probably start working on that after record breakers. Thanks..off to drill some wells YEAH!!

lil' power
11-11-2008, 07:52 AM
Monday 11/09/08 DE Lower

Box Squat
65 + dbld mini bands x 2 x 1
75 + dbld mini bands x 2 x 1
85 + dbld mini bands x 2 x 2
95 + dbld mini bands x 2 x 1
105 + dbld mini bands x 2 x 1

Ukraninans
75# DB bent leg x 20 ....easy
90# DB straight leg x 20...repping it out was okay, but after stopping my lower back is burning/cramping up

Lying leg curls
50 x 10
60 x 10
70 x 10 really had to push this set out - inbetween sets was popping/stretching my lower back

Crunches
10# x 10
10# x 15
20# x 10

SS Cardio Recumbant Bike

lil' power
11-13-2008, 09:27 AM
Wed 11/12/08 DE Bench
working pause press reps ...lones calling the press commands
barx10
95x5
115x6 paused reps
135x5 or 6 x 3 paused reps
last 2 sets put feet up on plates (really short legs) did help on better footing and slightly bigger arch, though this short back doesn't have that much room for an insane arch like Donna's....

Incline Db presses
35x10
40x10

Tate presses
15x15
20x15
25x15

Kroc Rows just was not into these today
50x10
60x10

Rear delt machine
45x10
60x10
67.5x10

Hammer curls
20x10 left bicep tendon sore...better lay off and be safe prior to meet

Pressdowns
35x10 need to go up in weight on these next time
42.5x10
50x10

20 minutes SS cardio bike

lil' power
11-14-2008, 12:31 PM
Friday 11/14/08 ME Lower
12" Box Squats
BWx10 dynamic w/up
95x5
135x5
185x5
225x3
245x2
265x1
275x1

Speed DL
165x1x6

Cable Pull Thrus
42.5x10
65x10
80x10

Roman Chair (abs)
bwx10x3 (next time get to add weight..yay???)

Donnajo
11-14-2008, 01:17 PM
Friday 11/14/08 ME Lower
12" Box Squats
BWx10 dynamic w/up
95x5
135x5
185x5
225x3
245x2
265x1
275x1

Speed DL
165x1x6

Cable Pull Thrus
42.5x10
65x10
80x10

Roman Chair (abs)
bwx10x3 (next time get to add weight..yay???)


Good Job today Vicki! Abs are not so bad after all huh? :evillaugh:

Lones Green
11-14-2008, 05:26 PM
nice squatting.

lil' power
11-14-2008, 06:53 PM
nice squatting.

Thanks, 290 was my max last time, but I heard you whispering in my ear not to take it all the way so close to a meet...

Lones Green
11-14-2008, 08:59 PM
Thanks, 290 was my max last time, but I heard you whispering in my ear not to take it all the way so close to a meet...

exactly!

lil' power
11-16-2008, 05:28 PM
Sunday 11/16/08 ME Bench
rotator w/ups

Bench
barx10
95x5 carpet
135x3 "
155x3 "
165x2 "
175x1 "
185x1 "

JM Presses
65x10
70x10
75x10

Bell Rows
45x10 each side
70x10
80x10

SS w/
Band pull aparts
3x10 with purples

Shoulder Press
45x15
60x15
75x15

SoreFoot8343
11-16-2008, 05:48 PM
wow your bench is comming along :) are you over the mental block with 155? keep it up, you'll have a 225 raw in no time :)

lil' power
11-16-2008, 06:18 PM
yep, I'm waiting for the day 155# becomes my warm up weight....lol

Jojo keeps telling me 135# needs to be my warm up weight now....I need to leave that 95 warmup alone.

SoreFoot8343
11-16-2008, 06:27 PM
I still warm up with 95. nothing wrong with that.. but i dont go crazy with the reps. I go about 5 reps with it..

lil' power
11-17-2008, 12:50 PM
Monday 11/17/08 DE Lower

Speed squat straight weight on 12" box
barx5
95x5
135x2
155x2x6

Speed DL
165x1x6

Band pull thrus (bands thru legs over neck)
purplex10
purple + mini x10 x2

assorted ab work

Suicides
DJ and I raced for 6 sets...

Sauna to stretch out my freaking tight lower back...this is getting old

Donnajo
11-17-2008, 12:59 PM
Monday 11/17/08 DE Lower

Speed squat straight weight on 12" box
barx5
95x5
135x2
155x2x6

Speed DL
165x1x6

Band pull thrus (bands thru legs over neck)
purplex10
purple + mini x10 x2

assorted ab work

Suicides
DJ and I raced for 6 sets...

Sauna to stretch out my freaking tight lower back...this is getting old


And Damn, you are scrappy. Her name is not Lil' Power for nothing. Good job Vicki!

lil' power
11-17-2008, 04:15 PM
being a mesomorph...have so many fast twitch muscles....hahhaha....

as my husband says when he brags on me...yeah, I can bench him but he can always outrun me.....

lil' power
11-19-2008, 06:53 PM
Wed 11/19/08 DE Upper

speed bench but since bench comp is about a week away did some more paused reps
barx8 close
barx8 comp grip
95x6 long ass pauses w/power up
135x4
145x3
155x2
165x1 no much of a pause here...

incline DB press
35x15
40x15

Tricep crossovers
20'sx10
25'sx10x2

Panora pulldowns should feel these in my lats tomorrow
???x10x3

Lateral Raises
15x10
18x10
20x10

Rickshaw shrugs
90x10
160x10x2
2 sets of static holds afterwards

hammer curls w/swiss bar
45x10
50x10x2

cardio - upright bike 20 mins

lil' power
11-20-2008, 06:54 PM
Thurs 11/20/08 ME Lower

Box Squats straight weight
barx8
95x5
135x5
185x4
225x3x3

Zerchers bottom up
barx8
135x5
185x5
185x3

close stance arched back GMs
95x8
115x8
115x6

hangman abs w/ green band
10 x 3 sets

Lones, Raw elite @ 148 is 773
Raw elite @ 165 is 853

if I can get the following by Feb:
Squat is now over 300, so 340 ish
Bench is about 165+, so 175+
Dead is 335, so 350

This would total me @ 865 and I wouldn't have to cut so much weight by Feb.

Lones Green
11-20-2008, 07:42 PM
squats looked good tonight, its crazy how mitch picks up the form so quick.

Donnajo
11-20-2008, 08:14 PM
squats looked good tonight, its crazy how mitch picks up the form so quick.

I was thinking the same thing. He is just built for this. Must take after his mama!:)

lil' power
11-23-2008, 05:01 PM
Sunday 11/23/08 ME Upper

Bench Openers for meet this Saturday
barx8
95x5
135x3
155x1 - opener
165x1 - 2nd lift..this flew up, felt better than the 155 so wanted to do 175 but my training partners talked me out of it...just wait for Saturday....

Rolling triceps
25x10x2
30x10

Db Rows
40x10x3

Facepulls
35x10
42.5x10x2

Sauna 20 minutes...shedding just a few lbs of water weight for Sat, nothing like the depletion I did in Oct.

Donnajo
11-23-2008, 05:19 PM
And you will rock it on Saturday.............:)

NUCadet97
11-24-2008, 07:13 AM
And you will rock it on Saturday.............:)

I 2nd that :ninja:

Donnajo
11-24-2008, 04:14 PM
Thanks for taking me to get a singlet today. :)

My stomach is not doing well today. I am sipping on tea and trying to just relax.

Travis Bell
11-24-2008, 05:18 PM
Ginger ale always seems to do me right

lil' power
11-25-2008, 06:13 PM
This is actually my 2nd lift...165#, I'm planning on opening @ 155#. I have always stalled out @ 155#, but I have definitely gotten stronger and with better form. Now if I can just get some more leg drive incorporated...maybe I'll hit that 200#

SHu7q10Bsj4

Travis Bell
11-25-2008, 06:27 PM
That looked really good!

You're right, you aren't getting any leg drive at all. Your core isn't doing much of anything to be honest, but at least your arch isn't falling apart as the bar comes down. What I'd try and do is really push your stomach up towards the bar as it comes down and then drive with your heels, trying to push them down, as the bar goes up.

We can change a little bit with your form after the meet, but this close, I'd leave it as is. Its working just fine for you.

Whats a meet PR?

By the looks of things you might want to go ahead and open up with 155lbs, but I'd make your second attempt 170lbs and your third 185lbs. I'm pretty positive if you stick with your form and keep tight, you'll be able to grind out 185.

Travis Bell
11-25-2008, 06:29 PM
Next time we'll also maybe change the game plan for pre meet stuff as well. Don't get me wrong, I think you'll be just fine for this meet, but I think we could set up the timing of your workouts a little more so you get even more come meet time

lil' power
11-25-2008, 06:38 PM
Tks Travis..my Meet PR is 155, usually get my first lift and then peter out from there...big mental block for some reason. I've worked a lot this session on widening my grip...short arms, but pinkies on the ring and trying to build a slight arch. Lones worked with me on the lift out and he places the bar right in my hands in the right spot, so all I need to do is go down...that's a big positive too.

Travis Bell
11-25-2008, 07:04 PM
Its just meet nerves. Dont' worry, we all succumb to it. If everyone always hit what they were 100% capable of, there'd be 4,000lb totals already.

I find it helpful to keep myself amped up. If I sit down and relax between attempts, I start getting tired and over thinking my lifts. Just do the best you can!

Lones Green
11-26-2008, 03:28 AM
Vikki didn't you just change back over from flat footed to pushing with your toes?

listen to Travis about scheduling workouts pre meet...its the same stuff i've been telling you guys :)

Donnajo
11-26-2008, 01:48 PM
Hey girl! Have a great thanksgiving!

You will do great this Saturday. Getting great advice in here. :)

lil' power
11-28-2008, 08:54 AM
Just a little work yesterday to get some blood flowing...then on to the T Day cookfest....

Thurs 11/27/08 light weights/blood flow stimulation

bench
barx8
95x5x2 working form and belly up

DB inclines
25'sx10x3

tri push downs
65x10x3

cable rows
105x10x3

shoulder press (mch)
50x12x3

BW hypers x10x3

sauna for 20 minutes

Rest/sauna today...just need another pound or two down...should be a non issue...will probably lift in a higher weight class (181) tomorrow though...first time I've ever weighed in on the event day...but this bench only event is for burying the mental block and blasting past that 155# press...wish me luck!

lil' power
11-28-2008, 08:57 AM
Vikki didn't you just change back over from flat footed to pushing with your toes?

Yea...we need to work on my foot placement and pushing thru the heels on this next cycle.

listen to Travis about scheduling workouts pre meet...its the same stuff i've been telling you guys :)
I think I "listen" pretty well...but there's always more to learn, even at my old age! :)

See ya bright and early tomorrow morning!

Donnajo
11-28-2008, 05:49 PM
Good Luck tomorrow Viki!!!!

We are gonna have fun tomorrow! :)

Travis Bell
11-28-2008, 06:17 PM
Good luck tomorrow guys! Just do what you've been doing and you'll hit some big PR's!

lil' power
11-30-2008, 09:06 AM
Meet yesterday was a little larger than I expected...so it was a long day.

Have to give a big thanks to Lones and Travis though, these are 2 young smart guys.

Again, this meet was only to break my mental plateau of getting more than 155# pressed and locked out. I opened with an easy 155# to get on the board, then pressed a pretty easy 170# up. I would be happy with these...a 15# meet PR, but...

I decided to go with Travis' numbers (he hasn't steered me wrong yet) in the prior post and yes, I grunted and grinded 185# up....Lones is the best hand off man around, and even though he said he lost his voice yelling at me about 6 inches from my ear, all I remember was....keep tight, press, keep tight, leg drive..and it finally locked out!!!!

A Big 30# PR on my bench this time....watch out...200# here I come.

FFHill
11-30-2008, 09:10 AM
Nice Job!!!

Donnajo
11-30-2008, 09:38 AM
Proud of you girl!:)

Travis Bell
11-30-2008, 04:14 PM
Nice work!! Congrats on the 30lb PR. I'm really glad it worked out well for you

NUCadet97
12-01-2008, 06:24 AM
great job Vikki that 185 was awesome!! I second that Lonas is the best hand off man around. Thanks for all the help and support. Can't wait to start working bench again, see ya Sunday.

Donnajo
12-01-2008, 01:36 PM
Girl you were freaking silly and hyper today. You were cracking me up at the gym today. :)

lil' power
12-01-2008, 02:02 PM
Yeppers...guess a little too much caffeine today....but it's so much better than being in a pissy mood (hence I wasn't wearing earrings....rofl...)

Monday 12/1/08 DE Lower

I hate deload weeks......:boring:

DE Box Squats
95x3x2
115x2x2
135x2x4

Speed Deads
155x1x6

Back extensions
BWx10
25x10x2

Hangman Abs
green band hung really high...10x3

Ukranians deadlifts
50x10
60x10
70x10

Cardio: Elliptical 10 minutes off for a work conference call (and no guys...I haven't "crashed" yet...:moon:...)

Donnajo
12-01-2008, 02:20 PM
Yeppers...guess a little too much caffeine today....but it's so much better than being in a pissy mood (hence I wasn't wearing earrings....rofl...)

Monday 12/1/08 DE Lower

I hate deload weeks......:boring:

DE Box Squats
95x3x2
115x2x2
135x2x4

Speed Deads
155x1x6

Back extensions
BWx10
25x10x2

Hangman Abs
green band hung really high...10x3

Ukranians deadlifts
50x10
60x10
70x10

Cardio: Elliptical 10 minutes off for a work conference call (and no guys...I haven't "crashed" yet...:moon:...)


Really! I would have never known. LOL

You are the enegizer rabbit today! :clown:

lil' power
12-01-2008, 02:29 PM
Lones....just ordered the ETS so I'll be ready for that training cycle now Youngin! Bring it...:ninja:

Donnajo
12-01-2008, 02:30 PM
Lones....just ordered the ETS so I'll be ready for that training cycle now Youngin! Bring it...:ninja:

Did you order the bands too?

lil' power
12-01-2008, 03:08 PM
Yes ma'am...that's a done deal too....got monster minis and minis....and a Free T shirt...I'm on a roll....next is Mitchell's belt.....

Donnajo
12-01-2008, 03:28 PM
Cool. Since you got that all done and you have so much energy come over to my house and clean it. :)

lil' power
12-01-2008, 03:34 PM
Cool. Since you got that all done and you have so much energy come over to my house and clean it. :)

baaaahaaahaaaa!!!!!

Ordered Mitch's belt...maroon and silver/13mm lever and nose tork !!!! Just what I need right now......:evillaugh:

lil' power
12-02-2008, 07:10 PM
here's my 2nd bench attempt @ 170#:
nvSi4e_CKbA


here's the 3rd attempt of 185# that gave me my 30# PR last weekend:
VuUl6nPLr6I

FFHill
12-02-2008, 07:14 PM
NICE!!! LOL, I see what you mean about lones screaming 6 inches from your ear. good stuff. :thumbup:

Lones Green
12-03-2008, 03:31 AM
NICE!!! LOL, I see what you mean about lones screaming 6 inches from your ear. good stuff. :thumbup:

i sound like a dog, LOL

Donnajo
12-03-2008, 08:23 AM
I wish I could hear the sound on my computer. The sound card is broken.

Awesome lifting though Viki!!!!!!!See you Saturday!

Guido
12-04-2008, 10:08 AM
Awesome PR!

Donnajo
12-04-2008, 08:18 PM
Hey girl! Hope you are doing ok.Don't let them work you too hard. Save your hard work for the gym.:evillaugh: Missed you in the gym today. We were laughing about all the energy you had on monday. You were so funny. See you Saturday!!!:)

lil' power
12-08-2008, 01:18 PM
Been travelling to the office in Atlanta and caught a head cold, still trying to pop that damn right ear though....stuffy. Been out of the gym for about a week now....

Monday 12/8/08 DE Lower

speed Box Squats
bar WU 8 reps
95x5
115x2
135x2
155x2x4

Speed Pulls
135x1x4 sets
155x1x4 sets

Band leg curls
Purple x 12
Purple x 15
Green x 12

Ukranian DLs w/DBs
60#x10 bent leg wide stance
80# x 10 Straight leg wide stance
80# x 10 Straight leg close stance

DB side bends
30# x 10
35# x 10
40# x 10 - start w/40's next time

20 minutes recumbant bike

Went to a PL meet on Sat just to watch some Westside guys lift ...really cool, saw Louie Simmons take the platform to DL 605# and of course Travis's 740 Bench PR too !

Sunday starts a new 10 week prep cycle for next full power meet in Feb.

lil' power
12-10-2008, 02:08 PM
Wed 12/10/08 DE Bench

Rotator cuff w/ups

Chaos bench - all weights posted were suspended by quad mini's, and is for each side:
bar x 8 wide
bar x 8 close
10's x 8
10's & 5's x 5
25's x 5 x 2 sets
25's & 1 10 x 5 x 2 sets

RE effort 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:
35 x 10
42.5 x 10
50 x 10

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

fat handle DB row:
50's x 10
60's x 10
80's x 10 (straps) - challenge set...have to do at least half of the weight that Lones does....

ez bar curls
35 x 10
45x10
55x9.. a PR on curls...lol

No cardio...conf call back at work....

Donnajo
12-10-2008, 02:38 PM
Finally got to watch the vids with sound!:)

lil' power
12-11-2008, 10:31 AM
Thurs 12/11/08 DE Lower

Just DJ and I....Lones @ Cell Block and Mitch still nursing wrist

Oly Squats
barx8 --DJ showing me oly squat form
95x6
115x6
135x6
155x6
175x6
195x6 - not an all out max but felt it working

Dimels
115x15
125x15
135x15 getting stronger here..

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

ABs/crunches
20#x15x2
30#x10

abductor/adductors
60#x10 each
70#x10 each x 2 sets

no cardio...was a pretty quick workout with just the 2 of us today.

ZenMonkey
12-11-2008, 11:32 AM
Really strong lockouts on that PR! --- And really solid OLY squats!

NUCadet97
12-12-2008, 04:16 AM
really strong DB rows, way to hang with Lones :indian:

You guys will have to show me what and Oly squat is.

lil' power
12-14-2008, 08:40 PM
Sunday 12/13/08 ME Bench
Start of 10 Week training cycle for Feb 21,2009 full power meet

Bench finding max for this cycle
barx8 w/up
95x3
135x2
155x2
170x1
185x1 - pushing w/legs, bar went back, caught and pressed it up
190x0 - stalled about an inch off the chest

Really need to learn to use the leg drive. Work 1 & 2 boards some.

Incline DB Press
35 x 10
40 x 10
45 x 10 put my knees sleeves on my elbows...tendons a bit touchy * Starting ETS tomorrow!

Tricep Push down (st. bar)
42.5 x 10
57.5 x 10
65 x 10

Cable rows-close grip
100 x 10
140 x 10
160 x 10

Superset:
DB side laterals:
20 x 10
22.5 x 10
w/Rear DB delts
12.5 x 10 x 2

Sauna for 35 minutes

Donnajo
12-15-2008, 05:29 AM
strong on those triceps girl!!!:)

See you at 4 and I hope everything goes good with Jess's appt.

lil' power
12-16-2008, 09:09 AM
Monday 12/15/08 DE lower
worn out today due to daughter's tramatic ENG testing this morning

speed box squats
bar x 8
95 x 3
135 x 2
145 x 2 x 2
155 x 2 x 3

Speed DL's
165 x 1 x 6

45 degree back raise
bw x 10
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

situps
25# x 12
20# x 10 x 2

Cardio: 15 minutes: Low intensity : Incline StarTrac Treadmill
13 incline @ 2.0 to 2.3
calves cramping

lil' power
12-16-2008, 01:53 PM
Interval cardio session per new "plan":
Low carb day/no strength training/Intervals:
Done on recumbant bike per plan:
5 min w/up
15 1 min intervals: 45 sec @ 50% 15 sec @ full out
10 min cool down

It was tough but I made it....Full outs definitely got a little slower after about 9 intervals...lol

15 mins sauna as a reward!

lil' power
12-17-2008, 01:19 PM
Wed 12/17/08 DE Bench

Chaos Bench
bar (comp grip) x8
bar (close grip) x8
hanging 10's x 5
hanging 25's x 5
hanging 25's / 10's x5
hanging 25's/10's/5's x 5 x 3

RE DB Press
35 x 15
40 x 15

Tate press
20x10
25x10x2

Cable Pulldowns
85x10
120x10
130x10

Rope tri pulldowns/held at lockout psn
35x10
42.5x10x2

Shrugs....some weight x 10 x 3

Step mill....
21 minutes...next time 23 minutes 'til I work up to 30 minutes.

Lones Green
12-17-2008, 01:25 PM
if i can do 30 minutes you can!

oh wait, the machine dosent hold me

Donnajo
12-19-2008, 06:18 AM
Hey, you did not post your workout yet. Go copy mine but change the first exercise to Zerchers. LOL , and I did not leave anything out.:evillaugh:

So, do you and mitchell have bruises from the Zerchers today?

lil' power
12-19-2008, 08:20 AM
So, do you and mitchell have bruises from the Zerchers today?

I have a mark from the zerchers but not bad...what is cool is the bar marks across my back from the GM's...I can see exactly where the bar sat...lol

Thurs 12/19/08 ME Lower

Zerchers
BW low squats to get blood flowing
95x5 from lowest pin
115x5 "
135x5 "
145x3 moved up one pin, so about knee level (no laughing at how short my legs must be !!)
155x2
165x1
185x1 moved up another pin
205x1
(Mitch went up to 215#, his first day back in 3 weeks after wrist sprain)

Seated GM's
wu bar x 5
3/115
3/135
3/145
3/155
3/165

RC Straight Leg Raise ( db between feet as I lifted)
5 lb DB x 10 x2 (yea, I actually added some weight to these
BW x 10

supersetted with:

Sitting Leg Curl
75x15
90x15
120x12

No cardio today - high carb day, w/ 6 meals and I was still starving :confused: guess since high carb, it's low fat and that left me a little under fulfilled.

2 low carb days in a row next...and Hiit...

Donnajo
12-19-2008, 08:23 AM
The high carb days were the hardest for me when I was dieting and carb cycling. I was hungry all day. That is common with a lot of people I know.

Travis Bell
12-19-2008, 11:57 AM
I never would have thought about the low fat! I honestly wondered why I was always hungry on high carb days. *kicks himself* Where's my dang french fries!!

lil' power
12-20-2008, 10:36 AM
I never would have thought about the low fat! I honestly wondered why I was always hungry on high carb days. *kicks himself* Where's my dang french fries!!

HAHAHAHA !

Friday - Hiit 30 mins
Saturday - Hiit 30 mins:
30 minutes Hiit on elliptical today
5 min w/up
15 intervals 45 sec @ 50% 15 secs all out
10 min recovery

P.S. I didn't eat on plan last night (being true to self) went to hubby's boss for dinner and it was salad w/sugared pecans, cranberries, strawberries, cucumbers, baby spinach. Fresh bread dipped in olive oil/pasta with pineapple and chicken sausage...and then death by chocolate and yes I ate the whole dessert !!!

But, I woked up 1lb less this morning and hitt is already out of the way and may go back for short SS cardio w/hubby this evening. (p.s. Lones may not comment on this)

Lones Green
12-20-2008, 10:41 AM
HAHA, Travis already zinged you pretty good so i will leave you alone.

i saw JB yesterday at the alcoa rush, a couple of my friends were lifting up there so i decided to go hang out and drink horse electrolytes.

he has some weird ass training methods.

Travis Bell
12-20-2008, 10:55 AM
No I wasnt zinging her honestly!

I'm just stupid is all.

On the days that I get so focused on downing bowl after bowl of oatmeal, waxy maize and other stuff, I forget to eat fatty stuff and I'm literally starving all day long and I couldn't understand why.


But I do love french fries. This is true.

Lones Green
12-20-2008, 12:39 PM
No I wasnt zinging her honestly!

I'm just stupid is all.

On the days that I get so focused on downing bowl after bowl of oatmeal, waxy maize and other stuff, I forget to eat fatty stuff and I'm literally starving all day long and I couldn't understand why.


But I do love french fries. This is true.

there is an easy solution to this. change all of your carb sources over to french fries. then you have plenty of carbs, and some fat to go with it.

beats a sweet potato and a tall glass of olive oil, LOL

Donnajo
12-20-2008, 02:20 PM
How are you doing HIIT everyday like that? Or are you doing regular intevals and calling it that? If HIIT is done properly you need to recover from it like a leg weight session. Usually done no more than twice a week. Just wondering.

Travis Bell
12-20-2008, 02:56 PM
there is an easy solution to this. change all of your carb sources over to french fries. then you have plenty of carbs, and some fat to go with it.

beats a sweet potato and a tall glass of olive oil, LOL

Genius. Simply genius my friend.

Plus the salt is always a nice contribution to my moose like bloat

lil' power
12-20-2008, 06:39 PM
How are you doing HIIT everyday like that? Or are you doing regular intevals and calling it that? If HIIT is done properly you need to recover from it like a leg weight session. Usually done no more than twice a week. Just wondering.

He has me doing hiit on low carb days which are off strength training days...that works out to 3 days a week....intervals consist of the following format for now:
5 min warmup / 15 intervals of 45 sec 50% max then 15 sec all out / 10 minute cool down. Would you call this hiit or intervals?

Just that our off days are Fri and Sat each week so yes, it's back to back intervals/hiit....

lil' power
12-20-2008, 06:43 PM
No I wasnt zinging her honestly!

I'm just stupid is all.

On the days that I get so focused on downing bowl after bowl of oatmeal, waxy maize and other stuff, I forget to eat fatty stuff and I'm literally starving all day long and I couldn't understand why.


But I do love french fries. This is true.

I took it the right way, Travis. The youngin just doesn't want me losing any strength, but my health is important too...I have enough bf to last me a while when cutting!

This plan also has fish oils only on low and med carb days...so I lost that fat also on high carb days...but I do get p. butter on low carb days!!!

lil' power
12-20-2008, 06:48 PM
he has some weird ass training methods.

As I've said before if you don't know what the person's goals/background are, it's hard to make judgement. Of course, unless it's squatting in the smith rack.

Donnajo
12-20-2008, 06:50 PM
He has me doing hiit on low carb days which are off strength training days...that works out to 3 days a week....intervals consist of the following format for now:
5 min warmup / 15 intervals of 45 sec 50% max then 15 sec all out / 10 minute cool down. Would you call this hiit or intervals?

Just that our off days are Fri and Sat each week so yes, it's back to back intervals/hiit....


Well, with true HIIT you need a recovery day so I would do them on off days as long as a leg day was not prior or right after or I would do them on the same day as legs.

As far as what you are doing it is at 50% max so that is just interval work but not all out. That should be fine. When I do HIIT it is 20:40's, 30:60's , 60/90's for example and the work portion is all out max. That is why I was concerned when you called your interval work HIIT which is High intensity interval training.

lil' power
12-20-2008, 06:55 PM
Well, with true HIIT you need a recovery day so I would do them on off days as long as a leg day was not prior or right after or I would do them on the same day as legs.

As far as what you are doing it is at 50% max so that is just interval work but not all out. That should be fine. When I do HIIT it is 20:40's, 30:60's , 60/90's for example and the work portion is all out max. That is why I was concerned when you called your interval work HIIT which is High intensity interval training.

I think once I get use to it and/or the weight loss slows, he will probably lengthen the work time of each interval, but then again he knows I want to lose the BF not the strength and he does have experience with PL'ers too, so I'm trusting him.

Donnajo
12-20-2008, 07:17 PM
I think once I get use to it and/or the weight loss slows, he will probably lengthen the work time of each interval, but then again he knows I want to lose the BF not the strength and he does have experience with PL'ers too, so I'm trusting him.

Oh, I am sure he does , was not doubting that.

It is not about the time of the interval it is the intensity. If you were doing HIIT you would know it. I would only do 6 to 8 sets of intervals and would be dying.

Hey, did you get my PM? What time tomorrow? One. I pm'd you and lones.

lil' power
12-21-2008, 03:05 PM
Sunday 12/21/08 ME Bench

Rotator w/ups

Reverse band bench w/ purple bands
135x3
185x3
205x2
225x2
245x1 maxed here!
225x1x2 this was easy..but trying for a little more volume, maybe should have only back down 10#'s

DB Floor presses
35x10
45x8
55x8

Pullups
green band, one knee in band x 5
green/purple band, one knee in bands x 10
gravitron @ 105 x 10

JM's
65x10
75x8
80x8

Face Pulls
50x10
57.5x8
65x6 - could do more but already had in my head, 10/8/6 rep scheme

high carb day so no cardio, but I'm not as hungry as last high carb day...am I inhaling some unknown fats????

lil' power
12-22-2008, 08:20 PM
Monday 12/22/08 DE Lower Body

Box Squats with doubled micro mini band
bands only w/up x 5
95x2
115x2
135x2x4

Good Morning close stance
95x8
115x8
135x8

GHR
BWx10
mini band x10x2

Reverse Hyper
20x10
25x10x2

Incline Sit Ups
BWx10
10#x10x2

Sled Pull....175 lbs x 3 for approx. 60 to 80 yards in 20 degrees of cold!!!!

Donnajo
12-22-2008, 09:41 PM
proud of you. but it was not cold. That would be thatweather to us NY's. thank you for being so sweet to Lauren. She likes you.:)
What I love about you is that you work so hard and own it.

Donnajo
12-24-2008, 01:17 PM
Thank you so much for the Christmas gift. That was so sweet of you.:) I will have to wear it on friday! :D

lil' power
12-24-2008, 02:32 PM
Wednesday 12/24/08 DE BENCH

Speed bench w/doubled mini bands
w/up just bands x3 x 2
10 per side x 3 x 3
15 per side x 3 x 3

Tate Presses
25x10x3

Incline bench db
40x10x3

Side Lateral raises
15x10
18x10

Panora Pulldowns:
some weight x 12 x3

Purple band pull aparts
10x3


Cardio w/Donna and Mitch...Lones just didn't want to do suicides.
6 sets...Donna beat me every time this time....

NUCadet97
12-25-2008, 10:54 AM
Happy holidays!! I'll have some new monster minis when I can get back to the gym with you all (maybe Sunday) if my flight is on time.

lil' power
12-25-2008, 02:43 PM
Hey Angie hope your holiday was great !!

I just got micros and monster mini's....Lones is turning us into band whores now!

My Black Reaper wrist and kneewraps are in the mail....yes, the nose tork is in, but still in the package...lones warned to open it outside the gym the first time...lol.

Mitch should be wearing his new lever 13 mm belt on ME squats tomorrow....Holidays have been good this year...all the better to set new PR's in 2009 !!

Lones Green
12-25-2008, 08:36 PM
Hey Angie hope your holiday was great !!

I just got micros and monster mini's....Lones is turning us into band whores now!

My Black Reaper wrist and kneewraps are in the mail....yes, the nose tork is in, but still in the package...lones warned to open it outside the gym the first time...lol.

Mitch should be wearing his new lever 13 mm belt on ME squats tomorrow....Holidays have been good this year...all the better to set new PR's in 2009 !!

bring the nose tork tomorrow...

lil' power
12-26-2008, 03:37 PM
Thursday Weight/off Cardio SS-actually ran outside today w/hubby for 30 minutes...hills included !

Friday 12/26/08 ME Lower/ME Box Squats

Box Squats
barx10
135x3
185x2
225x1
265x1
290x1 kneewraps
315x1 kneewraps - was a PR, video to be posted, stumble a bit at the top, and....
I'm no longer a nose tork virgin !!!!
I can say that yes, burned the nostril a little but when I picked the weight up I didn't say **** this is heavy....so I guess it did clear my head a little :thumbup:

GHR
BWx10
minix10
minix6

Abductors/adductors
70x10x2 each

hypers
bwx10
10x10

then as Lones asked if I wanted my CNS shaken or stirred...since I was already shaking....it was time to go....this was good workout....

DJ is no longer a kneewrap virgin (yes, Donna, I can still crank 'em some more :evillaugh:), and I got my first eye opening wiff of nose tork!!! Bring in the NEW YEAR, we're going to ROCK IT !!!

Donnajo
12-26-2008, 06:10 PM
B6lLmW4qxec

lil' power
12-28-2008, 04:44 PM
Saturday took completely off, not even cardio....legs were still sore from running the hills outside..

Sunday 12/28/08 ME Bench
Bench
barx8 comp grip
barx8 close grip
135x3
155x3 adding 2 bd from here on
175x2
185x1 Lones telling I'm too loose, keep the blades together
195x1 ...much better here
205x0
Working sets off 2 bd:
185x2x3...wiped after these but each one got better w/form even a little leg drive.

DB incline Press
40x12
45x10
50x10

DB Rows...wiped here so yes, I did use straps...
70x10
75x10
80x10

JM Presses
75x10
80x10
85x10

Face Pulls
57.5x10
65x10
65x6

1st time in a while I've really felt whipped after a good bench session....

Donnajo
12-28-2008, 04:48 PM
Get some good sleep tonight and see you tomorrow. Good job benching tolday.:)

lil' power
12-29-2008, 12:46 PM
Did get some better sleep last night....

Diet 2 week review:
10lb downs, hit a couple of PR's too.
315# on box squat
195# off the 2 board

Monday 12/29/08 DE Lower
Speed Box Squats
straight weight this week
barx10
135x2
155x2x5

Abductors/Adductors:
70x10 each
80x10 each twice

hypers
10# x 10
25# x 10 x 2

Strive leg curls:
setting to overload:
Middle: 70# x 10
End: 70# x 10
Begin: 55# x 10

assorted abs

standing calf press
180x12
195x12

SS cardio/elliptical 30 mins.

Feel good, very light workout today

lil' power
12-31-2008, 01:37 PM
Tuesday 12/30/08 Fasted cardio/intervals 30 min

Wednesday 12/31/08 DE Bench

Speed Bench w/DBL'd minis:
bar/bands x 3 x 2
65 x 3 x 3 closed up grip some 'cuz lower bicep tendon aching
75 x 3 x 3

RE Effort DB press:
45's x 15 x 2
50's x 10

Tate Press:
25's x 12 x 2
27.5's x 10

Overhead Rope Extensions:
50 x 10
57.5 x 6

Panora/Panera Pressdowns :
42.5 x 10 x 2

Lateral raise DB's
17.5 x 10 x 2

Front delt raises w/bench grip:
premade BB:
25 x 10 x 2

BB curls:
35 x 10 x 2

SS cardio on incline treadmill: 30 minutes

ZenMonkey
12-31-2008, 01:43 PM
Looking very very stong lil! Great work!

Donnajo
12-31-2008, 01:46 PM
Are you making fun of me with the panera reference. LOL


I wish I could have lifted with you guys. I am willing myself to feel better. :indian:

Good workout Viki! Nice db presses.:)

Donnajo
01-01-2009, 11:27 AM
I am feeling a lot better today. I am thinking of going to the gym tomorrow to make up one of the workouts. If you have cardio planned do you want to go with me?

lil' power
01-01-2009, 05:02 PM
DJ, I'm probably going to Farragut for fasted cardio tomorrow morning, time depends on when I wake up...I'll call you if you want, after my cardio I can spot ya if needed.

Thurs 1/1/09 Happy New Year / ME Lower
CDL against doubled monster mini's
135x3x2
185x3
225x2
245x2
275x1
295x1 almost locked out
back down to 245x2x2

Sumo practice pulls
lil' scared since last time I pulled sumo I pulled a hip flexor and it took 4 weeks to feel better...so the first time I try to pull 135 I couldn't even get it off the floor....Lones kept telling me it's harder off the floor for sumo than conv and once it's up it's easy.

So I put a little more into it and yep, easy peasy pull.
135x3x3
155x3x2
I'll go up a little at a time working on this new form.

Rev Hypers
25#x10x3

decline situps
10#x10x3

Donnajo
01-01-2009, 06:05 PM
I will be teaching aqua at 9 til 10 at the fort tomorrow. so just text or call and I can meet you at farragut.

lil' power
01-03-2009, 09:43 AM
Fri/Sat : Fasted cardio intervals done....yea I get to lift ME Bench tomorrow 1 board !!!!

lil' power
01-05-2009, 07:53 AM
Sunday 1/04/09 Me Bench

rotator w/ups
bench
WU bar x 8 x 2
135x3
155x3 1 board
175x2 1 board
185x1 1 board
195x1 1 board - PR
200x0 1 board wasn't moving back up
185x1.5 1 bd working sets
175x2 " "

Incline Db Press
30x15
35x15
45x12

Rolling Db extensions
25x2...something pulled in my left delt area...ouch, massaging it out
25x10x2

Bell Rows
90x10 too heavy, but grinded 'em out
70x10 too light
80x10 better weight

seated Rev flyes (rear delts)
3 sets of 10

Db Shrugs
47.5x15
55x15

Sauna for 15 minutes

My left front delt is in pain today...definitely a muscle pain...icing it as I type...

lil' power
01-05-2009, 02:37 PM
Monday 1/5/09 DE Lower

DE Box squats
warmup 8 x bar + double micro/choked mini
really felt off
135x3 doubled micro minis - just felt off so I wussed out and didn't do anymore, just spotted Donna.

Speed pulls alt sumo and conv.
155x1x6
played around w/grip w/Lones...pulled 205 sumo and just held on for grip work

GHR
BWx10
minix10
BWx10

Decline situp w/ med ball
8 lbx 15

Ukranian deadlifts
65x10 bent wide leg
75x10 wide straight leg
90x10 close stance straight leg

Since my cardio was just increase to 40 min sessions...I'll have to do it later in day...can't take that much time off work now.

Donnajo
01-05-2009, 02:58 PM
When I feel better I will join you in your 40 minute cardio. Hopefully next week. I have the free time and could put it to positive use. :)

lil' power
01-06-2009, 07:37 AM
Tues 1/6/09 Fasted intervals
3 week diet check-in: Overall feeling good, no strength loss, am feeling a bit beat up after ME days...but could also be that 'cuz it's a training prep cycle the volume and intensity is up also. Still hit a PR 195# off the 1 board and have thrown in some working sets on ME Bench days.
Down 1.2# this week, definitely slowed down on weight loss as to be expected
Total loss: 11.2

Diet stays the same this week, but intervals go from 15 sets to 18 sets and SS goes from 30 to 40 minutes. Yuckkkkk...but I will do as the guru requests...

Travis Bell
01-06-2009, 08:44 AM
Congrats on the weight loss.

Have you tried contrast showers? They really help me out a ton.

lil' power
01-06-2009, 05:38 PM
Congrats on the weight loss.

Have you tried contrast showers? They really help me out a ton.

Actually did this morning on my front delt...brrrrrr, I can take the heat but cold is.....COLD! Yes, I made sure to end on the cold cycle...

lil' power
01-07-2009, 02:48 PM
Wed 1/7/09 DE Bench

Speed bench, straight weight:
bar x 8 x 2
65 x 5
85 x 3
95 x 3 x 4
slowed it down a bit to test out the front delt, after I got warmed up it was fine.

JM press:
65 x 10
75 x 10
85 x 10

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

Tate press:
20's x 10
25's x 10 x 2

DB rows, strict form:
60's x 8 x 3

Face pulls, 3 x 10, focused on the stretch

DB curls, 3 x 10 worked light for the left biceps rehabbing

15 min sauna

Did my fasted 40 minutes of incline treadmill earlier in the morning.

Donnajo
01-07-2009, 03:12 PM
Glad that your delt is feeling better. Good job on the workout.

Travis Bell
01-07-2009, 04:13 PM
Actually did this morning on my front delt...brrrrrr, I can take the heat but cold is.....COLD! Yes, I made sure to end on the cold cycle...

The first cold cycle is the worst. I used to spend hours under water diving in the winter time so I get used to the cold quickly, but that first one will take your breath away LOL.

lil' power
01-10-2009, 06:40 AM
Thurs - took dd for MRI, thus I took the day off.

Friday 1/9/09 fasted cardio intervals AM

Friday 1/9/09 ME LowerLate PM
squat rack was taken by 2 big guys curling....so waited for them to finish up

Standing GM's
barx8
95x5
135x3x2
155x3
175x3
185x3

Hack Squats
sled x 10
90 x 8
140 x 5
180 x 5
200 x 5
220 x 5

standing calf press
180 x 15
195 x 15
225 x 12

Adductors/abductors
70 x 10
80 x 10 x 2

Roman chair/abs
bw x 10
add 5 between feet x 10
add 5 between feet x 5, dropped it, bw x 5

Suana for 10 minutes

? - what do you do when a guy/mid 30's smells soooo bad that it makes your nose sting when he is next to you working out? We had to hold our breath when walking by? I'm thinking about buying some deordorant and giving it to him! :tuttut:

lil' power
01-11-2009, 06:59 PM
Skipped cardio again...feeling a little worn down this week.

Sunday 1/11/09 ME Bench
rotator w/ups

Flat Bench w/ dbled micro minis
barx10x2
bar w/micro's x 5
95+bands x 3
135+bands x 3 x 2
145+bands x 2 x 3
dropped to 175 for working sets..yeah right, it felt so heavy so I was done, guess the bands took more out me than I thought they did.

Close Grip Bench
115 x 10 too hard
95 x 10 too easy
105 x 10 just right says baby bear

Close grip seated rows
120 x 10
160 x 10
140 x 10...yeah baby bear at it again

Lat pulldown
100 x 10
120 x 10 x 2

Panora pushdowns
35 x 10
40 x 10 x 2

Lones Green
01-11-2009, 08:52 PM
I wish you'd listen to my advice when we're training! You should take it easy with that delt. If you're feeling worn in the middle of the cycle, imagine how you are going to feel at the end of the cycle if you keep pushing the envelope.

Travis Bell
01-11-2009, 09:18 PM
? - what do you do when a guy/mid 30's smells soooo bad that it makes your nose sting when he is next to you working out? We had to hold our breath when walking by? I'm thinking about buying some deordorant and giving it to him! :tuttut:

You walk by with a can of Febreeze and spray him down and then just mosey on your way LOL

lil' power
01-12-2009, 05:51 AM
I wish you'd listen to my advice when we're training! You should take it easy with that delt. If you're feeling worn in the middle of the cycle, imagine how you are going to feel at the end of the cycle if you keep pushing the envelope.

Delt is feeling so much better this week-I don't think I'm pushing it too hard, the bands did get to me more than I thought but I did stop and didn't drop weight to get in the working sets....if you see something I'm doing or not doing...say something to me at the time....you know I do listen to you and I can't say that about many 20 y/o!

I'm trusting you, it's working...so trust me some...I'm not your normal old lady!:clown: BTW, it's going be 2 Nitors on Thursday!

lil' power
01-12-2009, 05:52 AM
You walk by with a can of Febreeze and spray him down and then just mosey on your way LOL

I got another suggestion too....Nosetork can come in handy for multiple reasons!!:evillaugh:

NUCadet97
01-12-2009, 06:53 AM
you are evil vikki, although I can't say that fighting fire with fire shouldn't be allowed.

Hey never did get that text message. I will throw the chains in the truck and then whenever the whim hits again I can grab them.

lil' power
01-12-2009, 12:45 PM
4 Week diet checkin today:
This week: down 2 lbs
Total lbs down: 13
Feeling a little run down...no PR's this week but didn't feel a loss of strength either. Guru is having me have 2 high carbs this coming week back to back, one cheat meal:clap:, no cardio on either of these 2 days to replenish glycogen levels and boost metabolism a little.


Monday 1/12/09 DE Lower
Early am fasted SS incline treadmill 40 mins

Early afternoon
Straight weight Speed Box Squats
barx8
BW squats to warm up the hips some more
135x5
155x2x2
165x2
175x2x2 belt on

Speed pulls CDL only
165x1
175x1
175x1
175x1
175x1
175x1

Rev hypers
25x10
30x10
30x10

Cable pull thrus
50x10
57.5x10
65x10

V-Seats on Bosu w/ med ball
3 x 10

Lones Green
01-12-2009, 01:19 PM
Either you left your 4 board at the rush or they bought one, either way I picked it up...

:hello:

I'll PM you later tonight about some things

lynnlynn7
01-12-2009, 09:14 PM
Good stuff in here!!

lil' power
01-14-2009, 12:57 PM
Either you left your 4 board at the rush or they bought one, either way I picked it up...


Yeah, the 4 board is mine...guess we were rushing.oh....ha,ha...play on words...and I haven't taken my stimulants yet....:D

Hey Lynnlynn....welcome back!

Tuesday - should have been early AM fasted cardio intervals...but wasn't.
Went in the evening and got the intervals done though....

Wed 1/14/09 - Early AM Fasted SS/incline treadmill 40 mins...DONE!

Wed 1/14/09 - DE Bench Early afternoon
Speed bench
barx10 x2
95x5
105x3 x5 upped the weight here....

Flat DB Press
40x10
55x10
65x6

Rolling DB Ext
25x10
30x10 x2

Strict DB Rows
50x10
60x10
60x8

DB Lateral Raises
slow controlled form
15x8
12.5x10 x2

Purple band pull aparts
3 sets of 10

Hammer curls/alt DB curls for rehab

Feeling good overall now....

lil' power
01-16-2009, 08:02 AM
Thursday 1/15/09 ME Lower
start of mini band cycle/box squats:
dbld micro mini x 10
dbld micro/choked mini's x 5
both bands from here on out w/only weight listed:
135x3
165x2
185x2
205x2
225x2
245x0 tension messed with my bicep tendon which has been sore for a while now....the setup /bands pulling me back and I think I over tighten my hands/bi's trying to keep tight...so just called done at this point, no reason to tweak it anymore. Weight wise I knew I had it.

GHR - lones/dj got the 100 reps...I tried for as much as I could
55 reps @ BW

hack squats
sled + 90 for 15 reps/3 sets

obliques/side bends
25# platex15
35# platex15 x2

Sauna for 10 minutes

Donnajo
01-16-2009, 08:53 AM
I can't wait to see what you max squat now. I know it has had to have gone up significantly just from the numbers you are doing.

lil' power
01-17-2009, 12:57 PM
DJ, squat opener in a few weeks so we'll see where we both are now....

Friday 1/16/09 fasted cardio intervals 33 minutes/elliptical

Saturday 1/17/09 ME Bench
bench off carpet (I think I love this!!so good on my shoulders)
w/up barx10 x2
w/up 95x5
off carpet:
135x3
155x3
165x3
175x2
185x1
195x1 PR !!!
down to working sets...feeling really good today....:ninja:
170x3 x3 sets

DB Press
40x8
50x8
60x8

Tates
25x10
30x10 x2

Hammer Strength Chest supported rows:
205x10 x3
supersetted w/:
Purple band pull aparts
3 sets of 10

SoreFoot8343
01-18-2009, 01:23 PM
Damn girl.. Thank god you got over your 150 issue!! I definatly need to get on the ball before you pass me! Your numbers look GREAT!!!

NUCadet97
01-19-2009, 06:36 AM
Way to go on those bench numbers, awesome energy on Saturday.

Donnajo
01-19-2009, 06:40 AM
Damn girl.. Thank god you got over your 150 issue!! I definatly need to get on the ball before you pass me! Your numbers look GREAT!!!


Yup...her benching is going well. She blew past that plateau finally....Good job Vicki!!!

lil' power
01-19-2009, 12:43 PM
Thanks Dana, and Donna!!! Your support means a lot to me.

Yeah, Angie, sorry for the motor mouth...too much stimulants finally kicking in...but does well for my lifting...lol

Sunday 1/18/09 DE Lower

Box squats straight weight
WU bar x 8
WU 95x5
155x2
165x2
175x2 x4sets

Deficit speed deadlifts
off 100# plates:
WU 1/135
155x1
165x5

Sumo deadlifts
165x5 x3sets still getting form down,but I am really liking these

Reverse Hypers
30#x10
35#x10 PR in weight
35#x7

Ukranians- straight leg
75x10 x3 sets

V seats on Bosu w/med ball
3 sets

Sauna for 15 minutes.

NUCadet97
01-19-2009, 02:21 PM
Thanks Dana, and Donna!!! Your support means a lot to me.

Yeah, Angie, sorry for the motor mouth...too much stimulants finally kicking in...but does well for my lifting...lol

No sorry about it....it was a great workout!!! I can feed vicariously off of your supplements, I think we need more energy like that!!

Donnajo
01-19-2009, 02:56 PM
I love when you have extra energy from caffiene. You are all fiesty and fun.....It feeds off onto my energy level too which is good because I can not take energy supplements. I had fun on Saturday.

lil' power
01-20-2009, 04:45 PM
Tuesday 1/20/09 DE Bench

Paused bench
wu barx8 x2
95x5
125x5
135x5 x4sets

Flat Db press
40x15
45x15
50x10

JM presses
65x10
75x10
85x10 feeling real good, going up in weight next time

Db Rows
50x10
55x10
60x10

Face Pulls-high
40x10
50x10
45x10

Bb curls
35x10
45x5 feeling bicep tendon again

40 minutes elliptical for SS cardio

Donnajo
01-20-2009, 04:50 PM
Good job on those JM's..you looked real strong on them...

Maybe you should get that bicep tendon looked at....I am kind of concerned when you go for your max efforts that it will hurt it worse...

Travis Bell
01-20-2009, 05:28 PM
Another thing that might help is putting liniment (IcyHot or equivilent) on it pre workout and going to touch and go for your benches for a few weeks

I didn't start pausing my raw sets until 2 weeks out for this very reason and you can bet I'm going back to touch and go next week.

Lones Green
01-21-2009, 03:27 AM
Yes, liniments are your friend, can't neglect them!

lil' power
01-21-2009, 07:49 AM
I had a crappy week on the diet side....hormones and such...gain a little weight back, made my cheat meal last longer than one meal...mental crap!

Back on now...

Wednesday 1/21/09 Fasted cardio intervals - probably the easiest session yet...yeah carbs?

lil' power
01-21-2009, 07:53 AM
Yes, liniments are your friend, can't neglect them!

Yeah, I have been ignoring them on a consisent basis. My bicep/tendons start feeling better and I "forget" to use the stuff :tuttut: and then ouch...I remember...that and foam rolling needs to be done on a daily basis...thanks!

lil' power
01-23-2009, 07:52 AM
Thursday 1/22/09 ME Lower
A fork, the kitchen disposal and my hand had it out in the morning, so my bandaged hand did want to play with the bar tonite so:

Power Squats - first time doing them thought an okay switch from band box squats considering.
Actually put a 100# plate on the platform so I could unrack it...
90x5
180x5
270x5
320x3
360x2 belt on for remaining sets
410x2
450x2 vikki'd it up on these last 2...8 pm Rush members not used to that LOL

this hit my glute/hamstring tie-in really well and my hip flexors.

HS CSR
170x10 x3

Standing calf press
195x15
225x15
240x15 only 4 holes away from the entire stack...

ABS-decline w/10# plate

Sauna 10 minutes

Friday 1/23/09 Cardio (am)
Fasted intervals on elliptical, then guru added 15 min. medium intensity after intervals.

lil' power
01-24-2009, 01:19 PM
Saturday 1/24/09 ME Bench
Flat Bench
barx10 x2 comp and narrow grip for W/ups
95x3
135x2
145x2
160x2
170x2
175x1 just didn't have the 2nd rep in me today

DB Floor Press
40x8
50x5
60x5
70x2 these were heavy! especially on my wrists...

Rope press downs
42.5x10
50x10
55x10

Close grip rows (5 pulley system)
60x10
70x10
80x8

Face pulls
42.5x10
50x10
57.5x10

Reverse curls for bicep rehab
25 premade barx15 x2 sets

Cardio-later in evening
40 min SS moderate intensity
Incline treadmill

FFHill
01-24-2009, 01:31 PM
those are some pretty heavy DB press #'s. Nice work!

Donnajo
01-24-2009, 03:48 PM
Nice job on the 70's floor presses....you are getting stronger....and smaller..:)

lil' power
01-24-2009, 04:02 PM
those are some pretty heavy DB press #'s. Nice work!

Thanks I appreciate it! Next time I'll have to wrap the wrist a little tighter.


Nice job on the 70's floor presses....you are getting stronger....and smaller..:)

Can't let Angie and Mitch get toooo far ahead of me...and thanks!

Donnajo
01-24-2009, 04:09 PM
Thanks I appreciate it! Next time I'll have to wrap the wrist a little tighter.



Can't let Angie and Mitch get toooo far ahead of me...and thanks!

That's the competitive spirit I like....maybe I will be up there someday....

lil' power
01-25-2009, 07:00 PM
Sunday 1/25/09 AM fasted SS Cardio-40 minutes...
20 min on Arc Trainer
20 min on Elliptical
Sauna for 15 minutes...

Sunday 1/25/09 DE Lower

Started w/speed pulls while Lones was testing out new briefs on the squat rack
Speed Pulls
135x4 w/up
175x1 cdl
175x1 sumo
175x1 cdl
175x1 sumo
175x1 cdl
175x1 sumo
175x1 cdl

Speed Box Squats
barx8 w/up
dbld micro minisx2
dbld micro minis + weight from here down:
135x2
135x2
135x2
145x2
145x2
155x2 - speed still good

Reverse Hypers
35x10
35x9
35x5

Plate loaded shrug mch
90x10
140x10
140x10
140x5 lost grip

DB holds...hand strength?
my baby sized hands held the 5 lbers for 2 minutes before dropping
then tried the 7.5 lbers...lasted about 45 secs !!!

lil' power
01-26-2009, 12:28 PM
Monday 1/26/09 AM Fasted Cardio/Intervals

6 week diet check-in:
Overall feeling: better than last week
Last week was up 4 lbs this week.....down 8 lbs!!!! :confused: Women!

Total loss: 16 lbs :nod:

really cool thing is people in the gym are starting to notice and body is being recomped!

lil' power
01-27-2009, 04:37 PM
Tuesday 1/27/09 DE Bench
w/up barx8x2
Chaos Bench
10'sx5
15'sx5
25'sx5
25's/10'sx5
25's / 2 10'sx5 such a thing as a PR on chaos bench?

http://i442.photobucket.com/albums/qq148/Viktee/PL%20pictures/VikkichaosbenchJan09-1.jpg

RE bench
115x10
125x10

Tates
25x15
30x15 x2sets

DB Rows
50'sx8
60'sx8
80'sx8 w/straps

Reverse Pec Deck
60x10
75x10
80x4; 75x6

Rev curls for rehab
2 sets of 15

Sauna for 20 minutes