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SoreFoot8343
10-20-2008, 09:48 PM
WOW I haven't done much raw stuff in the longest time and I definatly had a VERY rude awakening tonite. Went up to train with Joel Toranzo and the crew. If it wasnt for the fact that I'm starting from scratch again, I would of prolly cried.
Would like to do more raw workouts for 09 in hopes to bring up my shirted #'s. What do I possibly have to loose by trying? The workout didn't seem long or taxing but I was told "I'll feel it tomorrow". If I dont, I'll add shoulders in on monday's workouts. Just not sure how the rest of my week should now go.

This was my first day back in the gym since last weekends meet in NY.
warm up bar x15
put 1/4s on and did for 6 like a typical warmup

HA here we go on the crying part
With 1/4s on, not sure if theres a real name for it but come down and touch/pause the pause again about 1/4 off chest then go for lock out. Well did 2 sets of 12

dumbell negs 2 sets of 12 ( which sould of been just straight DB work)

then barbell 10 sec LONG negs with ONLY 70lbs for 12. 2 sets (this was the pathedic part) darn near killed me

2x 12 cable chest flys
2x15 db lying ext

lil' power
10-21-2008, 02:09 PM
:hello: Well... I just about missed this....guess the flu bug is gone now?

Different routines shake the body up...but I've heard around the grapevine that negatives weren't the best...but I'm usually up for trying something different to see if it works or not.

Good to see ya here, now I keep track of my inspirational gal/trucker/biker...

Did you get re-cert'd yet?

SoreFoot8343
10-21-2008, 08:12 PM
I'm willing to try something different. So far Joel hasn't steerd' me in the wrong direction yet. I have a lot of faith in him. I still have a touch of the "bug". Still working on the Cert. Got to drive last Sunday to see if I was going to be able to drive a manual again. AND POOF. I didnt have a prob pushing a clutch!!!! So im ready for the Fed DOT! and to finally get back to work!!
How goes it with you? Hows your family etc...

SoreFoot8343
10-23-2008, 04:21 PM
Easy back day went like this...

Hammer Strength high pull
50lb x 15
70lb x 15
90lbx 12
140lb x 10

Low row HS
90lb x 15 x 2

DB Rows
35lbx 12 x 2 8 sec slow count on the pull side

RDL just the bar x 2 sets of 15 just to keep loose

BB Shrugs ( not too heavy cuz I'm not really sure how much more weight my prosthetic will hold)
100lb x 15
135 x 12
185 x 12

Reverse curls w/ bar
30lb x 10 x2
40lb x 10 x2

SoreFoot8343
10-23-2008, 04:35 PM
Today was one of those fast moving deals with light weight or bodyweight... Only took 1/2 hr

superset happy day:

rope squats w/ body weight and knuckle push-ups 15 reps x 2sets

Band front raises w/ band lateral raises 12 reps x 2

body weight hyper extension reps of 12 x 2

Hammer Strength Inclines/ HS close grip 12,10,10 (felt good to finally SIT DOWN on something!)

power cleans 12 x 2

Lots of stretching afterwards... Got home and had to take a cat nap.

Lones Green
10-23-2008, 07:12 PM
not really understanding your training, but it seems to be working.

Donnajo
10-24-2008, 04:30 AM
Just saw this here. :hello: Hope you are feeling better. Glad you can get back to driving.

lil' power
10-27-2008, 06:26 AM
how was the game...I mean yeah...I know they lost big time, but did ya have fun anyway?

Now back to training...

SoreFoot8343
10-27-2008, 08:34 PM
Took Fri,sat and sunday off from the gym. Had tickets to see TN Volls get their arse kicked by bama.. I think I wish I would of stayed home and went to the gym insted..

Today was my bench day... Did the same thing as my first post last week but added 10 lbs and did 1 rep less.

Added a short shoulder w/o this week. Wasn't too sure how I was going to feel on Tues with the new routine.

2 sets 12 reps of laterals and front raises (light weight)

2 sets 20 reps of machine presses. was extremely light .shoulder started a clicking noise with a lil bit of pain. Next week i'll subsitute the machine with DBs.

I'm had problems on getting my bad leg underneth me while laying on a bench. Been extremely tight. Might have to go back to doc again b/c if i lay on my left side or lay on a bench and bring my leg back, I get a horrible nerve pain that goes across the cheek of my arase and down 1/2 of my thigh but no where else do i feel it being generated from?

SoreFoot8343
10-28-2008, 08:04 PM
Took today off. With the snow/rain and cold all at once my body was shot. I went from the bedroom to the living room and that was it. Spent the day sucking on morphine to try and relieve the pain in my leg and back. It was one of those days were if you looked at me, my back would spazm and the nerve pain would go thru the roof! Will try again tomorrow.

lil' power
10-29-2008, 07:17 AM
uuggghh...hope it feels better today...you think it's the weather effecting the leg/back or did you overdo something?

Healing thoughts!

SoreFoot8343
10-29-2008, 03:46 PM
I still feel like hell. Extremely tight and honestly I don't want to move. Finally got up at 130 after contemplating what I need to get done today. Got to the gym 1/2 hr later :)

Not so motivated today.... Felt 80% better after workout.

Lat pull downs
70x12
90x12
130x12
150x10

hyper extension
body weight 3 sets x 12 reps

DB rows
45 x 12
45x12

Hi cable rows single arm
90x12
120x 10
130x 10
80x20

Hammer strength shrug machine plate load
90lb x 15 warm up
140 x 15
180 x 12
270 x 10
360x 10 w/ 20 sec hold on last rep

seated DB
20lb x 12
30x 10

Reverse curls w/ bar
20lb x 12
30 x 10
40x 10

SoreFoot8343
10-30-2008, 05:29 PM
I got my new prosthetic today.. I was thrilled that I can fit into jeans again with it.. On the other end. I don't think it fits quite right I need to go back tomorow to find out how we can fix it to make it feel better.
I tried doing legs today which really didnt work out but he I went to the gym with good intentions and got some work done but not what I really wanted. To me it was very unproductive but you be the judge.
Took a 3 hr cat nap before I hit the gym.

Leg press

60lb x 30
80 x 30
120. 20
80 x12 single leg ( both sides)
100 x 10

The "gyno machine"
ins:
50x30
80x20
120 x20

outs:
30x30
50x20
80x 20

Tried leg extension and glute machine which didn't work out, tried a stationary bike still can't get enough bend in my knee.

3 sets of 15 reps of abs feet on ball
side leg raises
Prone leg raises

20 min of stretching which really didnt do a darn thing i'm still stiff as a cinder block!

lil' power
10-30-2008, 06:09 PM
yea on the new prosthetic....I assume they "remolded" the "calf" and it actually looks like one now?

SoreFoot8343
10-30-2008, 06:18 PM
it acutally starting to look like a normal sized leg :) just in a carbon fiber gray color :) Its wierd, for some reason I don't feel 100% stable on this thing like I was on the other HUGE jacked up calf looking one. Hey I'm picking my motorcycle up tomorrow to go riding for the weekend since it's going to be nice. Then it goes back in the shop to get lowered. I'll take pics. (ps) this is the first time back on my bike since before i lost my leg.. This should be interesting!

lil' power
10-31-2008, 05:51 AM
Take it slow and easy now...

I'm still riding the lil' bike...but I've got to get some progressive shocks and I'll have the 800 lowered in the spring and plan to start riding that one....then I'll probably sell the lil' one. I need to take some pics too. I need to ride more also...time under tension is like time in the seat, right?

Donnajo
10-31-2008, 06:03 AM
I love how you call the abductor/adductor machine the gyno machine. LOL

SoreFoot8343
10-31-2008, 04:02 PM
Well that's what it is? isn't it Donna? I dont know what easier term you would use LOL.. Besides you never see a Man using it.. hehehe Hey V, I got my bike back today. I have to take some pics also of it to post. I'm going out rididng with a friend tomorrow then the bike goes back in the shop MOnday to get lowered :)
Going to the gym later tonite.. I'll post my workout then :)

SoreFoot8343
11-02-2008, 01:57 PM
Well, Tried squatting today. Didn't really work out too well. Can't get to parallel b/c the back of the prosthetic digs in behind the knee :(

Hammer Strength high row Single arm pulls
30lb x 15 reps
50 x 12
70 x10

Seated Cable rows 1 arm (double cable)

45x 12
60 x 10
80x 10

Body weight Hypers
2 sets of 10

Rope pul down/appart
40x 15
60x 10

straight bar pushdown on double cable
50x12
70x10
90x8

seated ab cruch
40x12
50x12
60x12

oblique side pulls
2 sets of 40lb x 12 reps

SoreFoot8343
11-03-2008, 08:04 PM
Went up to train with Joel and the crew. Had a better than usual nite.

1/4s on the bar for a warm-up 5 reps

120lb for full range with pause 1/4 way off chest
2 sets of 10 reps

DB press
60lbs x 10 reps x 2sets

120 barbell negitives
2 sets 8 second count 10 reps

Band work (band under bench and in hands behind elbows)
black band w 135x 3 off 3 board
185 x2 off 3 board
Purple band w 135x 6? off 3 board I loose count after 5... Felt extremely easy!

Cable push downs cambered bar

90x20
110x15
130x10

lil' power
11-04-2008, 07:06 AM
Went up to train with Joel and the crew. Had a better than usual nite.

1/4s on the bar for a warm-up 5 reps

120lb for full range with pause 1/4 way off chest
2 sets of 10 reps


Yea for the good workout....how's the leg? did ya go back and get adjusted?

I'm not seeing any pic of the bike yet...but yeah, like I should talk right? I'm hoping to get out tomorrow w/Andy since it'll be in the 70's.

The pause 1/4 way off chest sounds interesting, especially since that's where my sticking point is...

Jojo wants me to break my mental block on the 165 bench by doing Record Breakers at the end of the month...then it'll be time to set up training for the TN States in Feb. When are you planning to compete again?

SoreFoot8343
11-04-2008, 02:52 PM
I want to do Mike Wolf's meet Dec 6 but I"m not sure where I"ll be with work then. If I can't get there, I'll prolly do the Candy Azz meet in upstate NY Fed 8th.

SoreFoot8343
11-05-2008, 06:44 PM
Today the weather was crappy out I hurt all over. Went to doc. They put me on Lyrica? to get me off the morphine. Didn't sleep well at all.

Front raises
10lb x15 reps
10x15
15x12
15x12

seated laterals
3 sets of 12 rps @ 15lbs

Seated military presses
bar x 15
95lbs x 12
115x 8
135x 4 Toast

cambered bar shoulder raises
40lb x 12
60x10
80x 10

seated cable tri. (single arm overhead)
30x20
45x15
55x15

Dips
bodyweight x 10
2sets w/ + 20lbs x 8 (5 sec negatives)

skull crushers
45 x 12
55x12
75x10. cant move arms due to cramps!! YEPIEE I"m there! AND DONE

SoreFoot8343
11-06-2008, 06:08 PM
Went to the gym with best of intentions.. Started on legs..

leg press
60lb x 40
80 x 40
100x 30
single leg.. (including bad leg!)
40x20
60x15
80x15
100x10

Smith squats w/ bench behind me
just the bar for 15 reps
+ 20lb 10
Only 2 sets want to break ground slowly first time

Had intentions of doing more but fizzed out. Wasn't sure if I have to take another driving test for my company tomorrow. Save my legs just in case I have to push a clutch and walk the yard to find a trailer. Gatta look good to make sure to secure my job again.

SoreFoot8343
11-07-2008, 08:25 PM
It has not been good these past few days. I think I mentioned that I haven't been able to take pain rx b/c of a back to work drug screen. So it's been JD and Nyquil to get me to sleep. It's been raining on top of it which hasnt helped at all!

Went to the gym for just minor stuff (could of been done at home). I thought by driving to the gym I woulnt hurt as much and be more motivated..

seated ab machine
3sets of 12 reps at 50lbs

standing double arm cable curls (had thoughts of doing full bi w/o then changed my mind)
3 sets 15reps 30lbs

standing DB oblique crunches
2 sets of 10 reps w/ 45lbs in each arm

seated forearm db work (both directions)
15lb db 10 reps
20x10
25x10

standing reverse curls cambered bar wrists cocked back
30x12
30x10
40x10
50x8

lil' power
11-08-2008, 01:12 PM
You're pushing thru the pain, that's a strong woman inself.

Always good to get out and be able to focus on other things too.

SoreFoot8343
11-08-2008, 04:17 PM
todays workout consisted or running around Wally-World getting stuff I need for the truck. Getting things together that I already had stored in the garage. Seperating what goes in what part of the truck and putting things into plastic drawers (makes moving stuff into the truck easier and plus my truck will stay organized). Had a mental workout consisting of figuring out what wires go to where and to what. (dish network,tv). Tomorrow I hope to hit the gym.. then start organizing what clothes I wana pack. I'm a typical woman I wana pack everything and the kitchen sink!
P.s. I FOUND MY DEWALT DRILL!!!! YEEPIE

elitepler
11-08-2008, 05:02 PM
That mental work out would have been enough for me to take an off week, LOL. I just got a new reciever with dolby 7.1 and there is about a 1000 different hook ups in the back.

SoreFoot8343
11-09-2008, 04:40 PM
wiring and electrical is NOT my specialty! but then again neither is cooking ugh. Took a break today and went out on the motorcycle for a bit. Ended up at dunkn donuts :) I promise I will hit the gym at some point tomorrow. I will definatly try hard to get someone to video my squat attempt! and get some pics of the bike too for Vicki..

SoreFoot8343
11-10-2008, 07:33 PM
I got a little bit of training in today. BTW I was up at work did my drug screen, and got my Peterbuilt and brought it home. SPent ALL DAY loading everything i practically own into it. Doing wiring, cleaning it up a bit and getting organized. First thing in was my PL gear :)

Work out was short but productive

bench all raw
bar x12
95x10
135x 10

blue iron woody band under bench
95 for 5 reps
115x5
135x5

Straight bench
135x5
185x1
225x1
245x1

ON TO THE GOOD PART.................
SQUATS!!!

with a bench benhind me
bar x 5
95x3
95x 3
135x3
135x3

I got a video of all this but I to get my friend to resize em so I can post em :)

lil' power
11-11-2008, 06:55 AM
You are one crazy lady! Squats on a prothestic leg....what will you think of next?

How's the leg doing today....

Be safe driving out there on the "maiden" voyage. Did you post this over at SPF...they would be more than impressed girl.

Vet
11-11-2008, 10:17 PM
You are one crazy lady! Squats on a prothestic leg....what will you think of next?

How's the leg doing today....

Be safe driving out there on the "maiden" voyage. Did you post this over at SPF...they would be more than impressed girl.



Oh don't worry, we are. :hello:

SoreFoot8343
11-13-2008, 07:21 PM
OMG. i'm getting a w.o here back at work.. so far, ran out to Cinci, OH, then to Stoughton, WI, then to romulus MI then out to CA for Monday! haven't had a change to hit a gym or even get online untill now :( I'm still trying to find out how to upload my video. puter keeps knocking me offline when uploading?
Trucking is going good...
If I only had Travi's #. I could of called him when i was comming into OH.. passed thru columbus!!!

Donnajo
11-13-2008, 07:24 PM
:hello:How did those squats feel?

Why don't you PM Travis if you are going through there?

SoreFoot8343
11-13-2008, 07:42 PM
it felt awkward.. but i had a bench behind me.. WHICH I DID USE!! I have a few bugs to work out on form and foot placement.....Yeah I should PM him..

lil' power
11-14-2008, 06:58 PM
Hey sorry I missed your call....I was at the gym @ noon today....I'll be @ a bar mitzvah until late afternoon on Sat, but give me a call. or I'll try get a hold of you.

Go pump some iron !

lil' power
11-16-2008, 05:11 PM
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lil' power
11-16-2008, 05:13 PM
This is a little different...

MBwuS1uvv40

Travis Bell
11-16-2008, 05:56 PM
Great videos Dana!

Its difficult for me to offer much in the way of squat form advice because I realize you're figuring out new ways to balance and set up. Keep trying and I'm sure you'll find something that works

That bench set up was very interesting! It really locked you in the groove and kept you tight. Your elbow placement was just about perfect. Nice job. I may give that a shot tonight after my DE work

SoreFoot8343
11-16-2008, 06:05 PM
Thanks Travis. Yeah, the squattn' is going to take some time to get use to. I've been talking to a few people about finding about about an adjustable ankle from a company that does prosthetics that might help me out on stability and form to go deeper. been also throwing it around about wearing work boots so it will pitch me forward to let me sit further back?

Lones Green
11-16-2008, 06:15 PM
Thanks Travis. Yeah, the squattn' is going to take some time to get use to. I've been talking to a few people about finding about about an adjustable ankle from a company that does prosthetics that might help me out on stability and form to go deeper. been also throwing it around about wearing work boots so it will pitch me forward to let me sit further back?

hmmm...not sure about the work boots, but like Travis said, its hard for me to give you advice because of your leg!

the squats looked good though. YOU NEED A MONOLIFT!!!

SoreFoot8343
11-16-2008, 06:25 PM
yeah I wish I had a monolift! but LA Fitness doesn't even know what that is being a big commercial gym :(

Lones Green
11-16-2008, 06:32 PM
yeah I wish I had a monolift! but LA Fitness doesn't even know what that is being a big commercial gym :(

i know what you mean. at least that power rack looks pretty nice.

SoreFoot8343
11-16-2008, 06:48 PM
yeah its nice to do rack pulls, and rack presses.. and bb curls LOL

Travis Bell
11-16-2008, 06:57 PM
Thanks Travis. Yeah, the squattn' is going to take some time to get use to. I've been talking to a few people about finding about about an adjustable ankle from a company that does prosthetics that might help me out on stability and form to go deeper. been also throwing it around about wearing work boots so it will pitch me forward to let me sit further back?

If you are going to squat that close stance, work boots would be fine. Its when people widen out their stance that boots or anything with a raised heel screws things up.

SoreFoot8343
11-16-2008, 07:06 PM
Yeah I don't think I'll be able to go any wider. I'll try the work boots next time i get to a gym and see how it goes..

ps. i passed thru mansfield,oh yesterday but didn't have a phone #. I came out of WI and came down thru IN/OH on rt 30 then jumped up 71 to 76. Been sitting in Girard,OH since Sat nite :( just dragging arse back to NJ.. I'm in no hurry.
Let me know how if you like benching with the bands like that.

Travis Bell
11-16-2008, 07:54 PM
Ohio is where its at anyways.

Mansfield is about 3hrs north of me actually


Saturdays I'm not usually at Westside anyways, I live about an hour away so I just do my work in my garage or in my university's gym

elitepler
11-18-2008, 08:46 AM
I am going to somehow load this video onto my phone and every whining little bastard for the rest of my life in the gym thats says "I can't squat anymore because I have bad knees" I am going to show that video and then spit on them! Ok, maybe not spit on them, but I am going to call them a big sissy;)

Great job Dana, as always an inspiration.

elitepler
11-18-2008, 08:49 AM
If you are going to squat that close stance, work boots would be fine. Its when people widen out their stance that boots or anything with a raised heel screws things up.

Travis, I read on powerlifting watch that your a bench only guy, so you can't give squat advice:tuttut:

Dana, as you widen your stance the heel can screw things up, HEHE....

lil' power
11-18-2008, 10:41 AM
I am going to somehow load this video onto my phone and every whining little bastard for the rest of my life in the gym thats says "I can't squat anymore because I have bad knees" I am going to show that video and then spit on them! Ok, maybe not spit on them, but I am going to call them a big sissy;)

Great job Dana, as always an inspiration.

Now that's a GREAT idea!!!!

SoreFoot8343
11-19-2008, 04:49 PM
please.. you just want to upload that video to your phone so you can watch my fat arse giggle while I'm trying to walk out with it LOL LOL!

SoreFoot8343
11-22-2008, 12:50 PM
Im 2 days late.. but I was the weather held up so I could do some band work outside the truck. just did band presses, rows, DL OH press, front raises with the Blue Iron woody band. As for today, I'm in Kingman,AZ. Gonna install my Sirus radio, and get a short work out in. Then its OFF to the SHOWERS!!!

SoreFoot8343
11-29-2008, 03:49 PM
Ok catching things up.. Been just using the iron woody bands to do short workouts in the truck. Was able to go to LA Fitness out in CA on Monday. Everything was raw no belts, wraps, chalk. I guess you'd just call that NUDE?
Bench:
bar x 15
90 x 12
135 x 10
185 x 10
205 x 6 felt easy

Incline single arm DB
25lb x 10
40 x 10

Hammer Strength row plate load (ea. side) single arm rows
45lb x 15
70x 12
100 x 12

Seated OH Cable Tri's on "Free Motion machine"
40x 12
60x 10
75x10

Lat pull downs
90x12
120x 10
160x 8

Took free shower there and forgot my towel :( grrr. cost me round trip by taxi $28.00 to go like 4 miles down the road each way!! Hell I'm in the wrong business!

lil' power
12-12-2008, 06:58 AM
Where are you???? East or West coast?

SoreFoot8343
12-16-2008, 11:38 AM
Ok heres the update. been working out in the truck. Havent had time to hit a real gym lately. Just hitting bands with bodyweight. As of last week, I'm out of commission. I hurniated L4 and spent last week in the hospital. they gave me 2 epidorals (sp) in the OR which didnt really help. So now I"m on my way back to NJ for the hollidays to get my surgery done. will be laid up for 2 weeks. I guess it's just one of those lucky days ( years). Might as well get it done now while work is slow.
Also been thinking of a career change. Looking to get into police/fire dispatch. Done it a while ago and thinking on getting back into it. The trucking ind isn't looking too good with the ecconomy.

SoreFoot8343
12-22-2008, 06:44 PM
I've had a lot of time on my hands lately. Got my New Yrs Resoultuion (sp) put together. (besides the fact of going for Elite by May) I have plans on starting back up by the end of Jan. Working a lot on my raw bench, splitting my back workouts into 2 days (thick days and wide days) and as for legs.... Not sure if its going to work but Start with very high squats and heavy and working my way a few inches lower each week off a box till I hit a degree or 2 beyond parallel for the last week in the cycle. Reason is as 1 safety with prosthetic, and 2, not to over stress the residual limb and prosthetic of constantly going to parallel?

As for what the doc said today. he wants me to try a series of epidorals in my lower back and try a little bit of therapy (stim/ heat)....

SoreFoot8343
01-16-2009, 08:21 PM
Ok I'm back in enroute for that ELITE total for May nationals!

Today was shoulder/tri and YES CARDIO. done real lite as a "welcome back workout"

db laterals
machine press
rear delts pec machine

freemotion seated tri extensions
close grip bench

10 min on elipticle
god i'm out of shape. (havent done cardio in about 3 years!) but wasn't dying just being conservitive with prosthetic pain.

lil' power
01-17-2009, 12:50 PM
good to see ya posting and working out again. How were the stares when you got on the elliptical w/ the prosthetic leg?

btw pipes finally thawed and fingers crossed no busted pipes...yes when the temp goes down tonite the water will be dripping....

Lones Green
01-17-2009, 02:27 PM
good to see ya posting and working out again. How were the stares when you got on the elliptical w/ the prosthetic leg?

btw pipes finally thawed and fingers crossed no busted pipes...yes when the temp goes down tonite the water will be dripping....

Of course! make sure its hot water too, because the drains can freeze...

SoreFoot8343
01-17-2009, 03:44 PM
I'm wearn baggy sweatpants. dont want anyone to know actaully how fat i got over the hollidays LOL. Hey you might want to invest in "heat tape" you can get it at home depot and put it just on the bottom of the pipes...

Imagine this.. I went to the gym again LOL

pull ups (assisted)
bent over smith machine rows
hyper extensions
straight arm pull down

abs with a ball

12 min on elipticle
5 min on recumbant bike

SoreFoot8343
01-18-2009, 12:13 PM
Ok.. so today i'm completly feeling every thing ( every muscle i've worked is extremly tight!) I thought about doing cardio today just cuz I'm so excited about being able to do it again.. but that thought was short lived and now here online waiting for the football game to come on and making nachos with EVERYTHING on it.
Tomorrow is National bench day. yeepiee lol

SoreFoot8343
01-19-2009, 08:59 PM
Everything done by reps of 12
3 sets each

Push Press
100lbs
DB Press
45lbs
Barbell Negitives Slow 10 sec count
100lbs

Superset
cambered bar behind neck Tri press/shoulder width curls
30lbx15 rps
40x12
50x12

15 min interval on recumbant bike
10 min elipticle

SoreFoot8343
02-02-2009, 07:43 PM
Went into the hospital last thurs. in extreme pain. was stuck laying on my side in bed for 24 hrs before I called for an ambulance. They ran me thru MRI,Cat scan. L3,4,5 had sever buldges and had to get surgery done. I just got home yesterday. I'm pretty sore. and very much out of it. the mind muscle connection between brain and fingers just dont feel like a total connection which im is due to the dalaudid to help ease pain.
I woulnt be able to lift for another month. Then after that its back to full swing.

SoreFoot8343
02-18-2009, 05:53 PM
Hey I'm back after having back surgery. Today was the first day I lifted. Been doing cardio for the past 3 days now but only 20 each time.
Doc said I can only lift 20 lbs till March.

Super set done 1 arm @ a time (10lbs)
Front raises x 15 x 3
db curls

Cable Rope push down/apart 15x3 (40lbs or so it said on the stack)
reverse single arm cable Pull down

rear delt machine 15x 3 )(20lbs) very light done with a 10 count negitive

standing db press single arm DB 15x3 (15lbs)

21's with cambered bar (20 lbs) 2 sets each
21's "" " "" reverse grip

recumbant bike 20 min

lil' power
02-19-2009, 07:36 AM
Yay !!

How's the back feeling?

Meet is Saturday so wish us all luck/ Vikki/Donna/Lones and you haven't met Angie yet, but I'm sure you will @ Nationals.

(oh, don't bother texting me until the end of the month - AT&T screwed up my plan when I upgraded my husband's iphone!!!!)

SoreFoot8343
02-19-2009, 11:44 AM
WOW. definatly good luck to you guys! Wish I could of been there even just to watch. Back feels ok, I'm not really sore today. Gonna hit the gym tonite again. It was way too busy when I went yesterday. Wish me luck too, Im gonna go out later and get a power ball ticket LOL LOL.

SoreFoot8343
02-19-2009, 07:09 PM
OH db tri's single arm
12x3
Cable pushdown with straight bar
20x3
Free motion cable chest flys with 10 count negitives
15x3
Hammer curls
10x2

20 min of cardio ( 5 min on recumbant bike 15 min on treadmil) it was slow going but i was on a 2% incline Yes I was sucking wind! I AM THE FAT KID WHO LOVES CAKE hehehe.

SoreFoot8343
02-20-2009, 07:13 PM
Leg press
2x20 both legs
3x15 single leg
1x20 both legs wide stance

physio ball wall squats
4x2 figuring out a good stance for squats

high row cable (back)
3x 15 single arm

Incline barbell
just the bar. I know doc said only 40lb total but i dont think 5lb matters
1x20 wide grip
1x20 comp grip
1x20 just in from shoulder grip speed

No cardio today. MIGHT attempt swimming tomorrow :) Don't worry I wouln't drownd, Fat floats :) I just might be swimming in circles

lil' power
02-22-2009, 08:59 AM
MIGHT attempt swimming tomorrow :) Don't worry I wouln't drownd, Fat floats :) I just might be swimming in circles

video it...what picture you just put in my head!!!

Donnajo
02-22-2009, 09:45 AM
Hey Dana,,,had a meet yesterday...wish you could have seen..there was a guy in a wheelchair that benched shirted....he was pushing some heavy weight without a lower body to create leg drive or stabilize him....it was awesome to see.

SoreFoot8343
02-22-2009, 04:03 PM
That would of been cool to see! Hope everyone did well. I'm sure news will trickle in soon.

Took Sat off from the gym

Today, just went and did 1/2 hr of cardio no lifting. made the mistake of taking 50mg of effedrine and 3 advil. I still feel like a chipmunk on speed! It was a very productive cardio session.

SoreFoot8343
02-23-2009, 03:22 PM
Monday:
Flat bench
bar x 20rps x 2sets
added 20lbs for 2sets x 12 of 10 count negitives

Flat DB press
35lb x 2 sets x 12

Hammer strength incline machine
25plate load each hand 2 sets x 12

Single arm push downs
3sets x 15

close grip (palms in) back attachment used as Tri pushdown with elbows flaired
2 sets of 12

seated bi curls
3 sets x 12 reps

Cardio- stair master 10 min and elipicle 5 min Im toast

SoreFoot8343
02-24-2009, 05:15 PM
High row single arm
35lb x 15reps
45lb x12
75lb x12
100 x 10

Hammer strength low row
25lb x 15
45lb x 12 x 2

Straight arm pulldowns
40lb x 20
50x 20
60 x 15

Hammer curls
15x15
25x12
35x5

cambered bar preachers
30lb x 15 x 3

Sat in sauna for 1/2 with sweatpants and long sleeve shirt :) I could of fell asleep in that thing.

SoreFoot8343
02-26-2009, 04:27 PM
Today was my first REAL day back in the gym...

Flat bench all raw no wraps or belt either
bar x10
bar w/ 1/4's x 8
135 x 8
155 x 6
185x3 felt like I had a lot more left in the tank. went up real easy.
225x 2 + 1 more rep with help YEEPIEEE I didn't loose too much strength!!!

Incline bench
bar with 1/4s x 12 x3 30 sec rest between sets

Rack lock outs
225x5x5 was TOAST had no chalk hands kept slipping making it harder..

Cable rope pull a parts
80x15x2
drop set starting at 80 down to 30lb x 25 reps

Cardio 10 min on treadmil @ 2% incline, up right bike for 10 min with 1 min intervals in resistance

SoreFoot8343
02-27-2009, 03:34 PM
Tried squatting today. Brought my new metal suit with me.. SPent an hr trying to get the (*#@#&$ on me. with no success! That was my cardio for the day. damn thing don't fit :( squatted raw

spent 1/2 hr trying to figure out a good stance with just the bar. UMTEEN sets with just the bar

working sets with box set 2 or 3" higer than parallel
100lbs x5
135x 5
155x5x3 felt a little heavy on the 3rd set

no cardio.

lil' power
02-27-2009, 05:43 PM
okay, you going to have to take notes on how to measure for the suit....are going to return and get a bigger size?

I know it's a ball watching Lones get his on....he can get it on mostly but then hangs from the bar to get it seated correctly.

How was the back during the squats?

SoreFoot8343
02-27-2009, 05:46 PM
I bought it used.. as in used 1x from a guy online.. i cant return it. I just need to sell this suit and buy one fitted for me. Back was a little sore squatting but it wasn't bad or anything i was scared of injuring again. I just know I'm not gonna be able to walk 2 days from now from being sore. I got my measurments...

SoreFoot8343
02-28-2009, 06:21 PM
Back day.

Lat Pulldowns double cable
45x15
60x15
100x12

Cable twist for oblique/core back rehab
12.5lbx 20 each side

High cable row single arm
40x15x3
70x15x1
100x12x1

Back extension
30lbsx12x3 a little sore going from bottom up

seated cable row double cable
60x12
90x12
120x10

Physio ball crunches with feet on wall
4x20
on the ball side obliques
2x20
alt leg raises
3x15

SoreFoot8343
03-01-2009, 06:43 PM
accessory day...

seated db curs
15x15x2
25x10x1

OH Tri Extensions single arm DB
25x15x3

Smith machine drag curs
50lbx10
60x10

Close grip bench
100lb x20x3 30 rest between sets

Abs on ball 20reps x3

15 min cardio cut it early cuz it started snowing out..

SoreFoot8343
03-02-2009, 09:24 PM
Wanted today to be a day off. turned out to be training for strongman! pushing car stuck in snow, shoveling like crazy and pushing my luck!

SoreFoot8343
03-03-2009, 07:05 PM
My advice.. dont shovel snow the day before bench day....

flat bench raw
bar x20
1/4's x12
135 x8
185x 3 noticed left elbow winging out @ 1/2 up from chest. weak spot?

Floor Presses put a lot of thought on not letting my left elbow come out.
135x5
185x3
205x3 real easy
225x0 it was a beautiful negitive but once touching couldnt get it off me :(

Flat db press speed
45lb 12 reps x 3 sets

seated cable flys
35x15
45x12
55x10

Incline press machine
60lbs 3sets x 10

Cable single arm pushdowns
30lbs x 20 reps x3 sets

No cardio my whole body was very sore and back was throbbing

lil' power
03-03-2009, 08:27 PM
No cardio my whole body was very sore and back was throbbing

crazy girl....must of been that shoveling 'eh? :bash: I'm not going to say it...well maybe....BE CAREFUL...what would the doc say?

SoreFoot8343
03-03-2009, 08:29 PM
my better side of my brain and the doc might agree to. "what the heck are you trying to do? Kill yourself?"

SoreFoot8343
03-06-2009, 11:07 AM
Last nite...Just did odds and ends in the gym at 9pm

DB wrist curls/reverse wrist curs/ pinch grip 2 weights together for 1 min
20lb db and (2) 5lb plates
3 sets x 12reps

Cable reverse curls w/ straight bar
40lbs x 3 sets

Reverse pec dec
30lb x 20reps x2 sets
40 x 15x 2
50x10x 1

Abs on a ball with feet up on wall
20reps x 2 sets

hyper extension machine
30lbx20x3
40x15x1
50x12x1

Cardio 20 min

SoreFoot8343
03-06-2009, 06:38 PM
all i did today was hit cardio for 1/2 hr....call me lazy but I might get a strange idea and enter John's meet tomorrow so I didn't want to expend any more energy than necessary...

lil' power
03-07-2009, 11:14 AM
I might get a strange idea and enter John's meet tomorrow ...

knowing you, that's not that strange an idea! ;)

SoreFoot8343
03-08-2009, 03:44 PM
Went to John's meet yesterday but didn't lift. woke up too late.. Had a great time! Got to see some very impressive and strong kids!!

bench day again with no help so it's another raw non heavy day

barx12
1/4s x 8
1/4s x 5 with mini band
1/4s x 5 with blue iron woody band
135 x 5
135 x 5 with mini
135 x1 blue band

DB flat bench w/ blue band
35lb db speed x 10 reps x 3 sets

flat bb bench
Bar w/ 1/4s for pause presses 2 sets x 12

Body weight squats to PARALLEL!! 3 sets x 15

Skull crushers
40lb x 12 reps x 3 sets

Abs on ball 3x20 and tried doing body plank static holds 5 sec a piece x 2 sets didnt work out as well as i thought it would :(

Body weight dips 2 sets x 12

3 sets of Hypers w/ body weight x 5 reps (1st time since back surgery) went ok will go higher on reps next time.

No cardio but did go tanning :) I had a ton of energy but no strength :(

SoreFoot8343
03-09-2009, 06:36 PM
Body weight squats to parallel 3 sets x15

box set 3" above parallel
95lbsx5
135x3
185x3
205x2
box set at parallel
135x0 got down real good just couldnt get up. Nothing fired :(

Step ups ( 6" step) 3 sets x 15 trying to get soemthing to fire and more ballance

pull down machine
2 sets 130lbs x 12

Hyper extensions
4 sets of 5 reps body weight

no cardio.

SoreFoot8343
03-11-2009, 05:15 PM
3-10-09

Lat pulldowns
90x15
120x12
130x12
150x10

Hyper extensions
3 sets of 10!!!

Bent over smith machine rows (first time doing this since surgery)
just the bar x15
+20lbs x15x3

Seated Rows
90x10
105x10x2

Hammer curls db
15x15
20x12
25x12
30x10

Cambered bar curls
80lbs x 8 reps x3 sets

SoreFoot8343
03-12-2009, 06:43 PM
3-12

Quick warm up
barx15
135x5x2
Shirt work ( FIRST TIME SINCE OCT 11TH SSA MEET)
225x3 didnt touch
275x2 still didnt touch
315x1 touched took forever and a ton of pulling
315x3 off 2 board
335x1 off 3 board

Raw
135x10
135x5x2sets with small band

Flat bench flys
20x12x3

Front raises
12lbs x12 single arm with 3sec pause at top
15lbsx10x2

Tri pushdowns with blue iron woody band 20reps x 3 sets = TOAST!

SoreFoot8343
03-13-2009, 08:45 PM
seated military press
bar x15
65lb x12
95x10
115 x6
135 x3

seated front raises w/ cambered bar resting at thighs
20lbs x 15 x3 sets grip all the way out

Reverse pec deck
40x20
65x12
85x10

seated bent over db pulls
25lbs x 10 x3

Incline plate front raises
(2) 10's x 20
25lb plate x 15 x 3
35lb plate x12 x2

Cardio was walking the entire mall with sister...

lil' power
03-14-2009, 08:33 AM
training is looking good girl. How are you feeling, back doing okay?

have you sold the squat suit yet? I'm toying with the idea, but how small do I need to get me hip/ass to get into that suit?

I didn't know you had a sister??? older or younger?

SoreFoot8343
03-14-2009, 12:24 PM
Hell I got 27" thighs and 46 hips and I cant get into the damn thing. Gatta order a bigger size :( Yeah I got 2 sisters and 2 brothers all younger than me. The one I went shopping with does the same thing that JOJO does. My back, well I have a litle tiwitch on the right side but nothing that hypers cant fix. I ordered my Metal Pro Briefs and an Inzer Trx Suit this last week. I can't wait to get into it. Jack said with equip and knee wraps I should get about 150lb out of it? which would put me at 355! That def. makes 400 sound very do-able :)
Your training looks real strong! Are you doing any meets before May? Hows the kids? I'm thinking on prolly bringing my bike down if everything goes well with work.

lil' power
03-14-2009, 05:46 PM
Hey if you still have it, would you be willing to mail down to me so I could try it on? I'll pay the postage...
I'd also have to see how high it is on my chest/neck area.

Kids are doing well, daughter just started softball again and my son is actually lifting w/us now (most of the time) He may be doing a DL only @ NATS.

My next meet is an APA in MS on 4/11. Jojo is doing this one and talked me into it. Most of the BMF team will be there too. Carol and Bobby will be there.

I probably will go to NATS but not compete there.

SoreFoot8343
03-14-2009, 05:50 PM
I need to to e-mail Glen Bagget. He had e-mailed me about the suit the other nite but have no heard from him. Let me shoot him a msg and ask if he still wants it.. I can let you know as soon as he lets me know. It should fit you as far as where it comes up to chest/ neck area. WHY arent you doing nationals???!!! I wish I could do the MS meet :( I still have not heard if I'm OFFICIALLY appart of the BMF team LOL

lil' power
03-14-2009, 05:59 PM
WHY arent you doing nationals???!!! I wish I could do the MS meet :( I still have not heard if I'm OFFICIALLY appart of the BMF team LOL

I just feel it's too many meets I did Feb 21 and April 11, NATS is May 23rd, I just need a break...I've been dieting that long too...almost 25 lbs down...I want to concentrate on getting to 148's for the July 11 Women's Invit.

I may have to break down and do a DL only or something...it's tough to just watch a PL meet...:evillaugh:

SoreFoot8343
03-14-2009, 06:06 PM
Cool. I wish I was set to do a meet. Once I'm at my peak I can generally stay in that range give or take 10-15lbs on lifts. for a while. I just don't diet. But there WILL be a lot of water pills taken at the end of April into May! Heck I LOVE doing back to back meets. (ie: spf worlds then the following weekend SSA in upstate NY)

SoreFoot8343
03-15-2009, 09:28 PM
Saturday....

BB Shrugs...
barx20
95x20
135x15
185x12x2 over hand
185x12x2 under hand
225x12x2 over hand
225x12x2 under hand

Upright rows
30lb x10
40x10
60x10
80x10
90x6

Face pulls cable w/ rope
50x20
70x15
90x10x2

BB behind the back wrist curls
bar x 12x 2
65lb x 12 x2
superset with (2) 5lb plates pinched together (grip work)while doing hammer curl 10 reps

seated plate wrist extensions w/ 10lb plate x 12 x 4

SoreFoot8343
03-16-2009, 06:48 PM
Got to bench with the boys tonite up in North Jersey

bar x20
95x10
135x 3
Shirt on... Off 3 board
275x3
315x3
335x3
365x3
365x2 w. help on the 2nd Joe said it was ulgy more like a JM than a BP :( WOOHOO I can JM 365 LMAO.. I was toast!!

Rope pushdowns
70lb fast to rep out 20 reps Left elbow was clicking and sore..
Tried cambered bar pushdown
60lbs 20 reps elbow didnt feel so bad..

SoreFoot8343
03-17-2009, 06:09 PM
Ughh Back work out..

Lat pull single arm
50lb x 15
70x 12
90x10x2

Seated Single arm rows (double cable attachments)
30x12
45x10
60x8x2

Hyper Extensions
body weight 10 reps x 3 sets

DB single rows
35lb x 12
50x 12x2

Single arm high row cable
70x12
90x12x2

Felt really BLAHH really no motivation.. just being dragged along the workout :(

SoreFoot8343
03-19-2009, 07:40 PM
Squats with GREGG Hatten!!! went awesome!

Spent time finding out my set up in the monorack, learning how to set up right and get your breathing set.
bar warm up x 10x2
155x3 (didnt know the squat bar is 55lbs!)
205x3 (briefs)
235x2
255x1 Felt really easy could of kept going.
Dave said to stop for the night and keep some energy in the tank. No sense in killing myself so far out from comp. Plus keeping the sets low, it will save my leg yet still get me under the bar with weight.

I learned a lot tonite from Gregg, I know there's a lot more than what he told me tonite but this is a great start to big #'s!

lil' power
03-20-2009, 06:40 AM
Awesome girl! How did the leg feel?

Were these straight squats or box squats? Oops, sorry just saw the videos posted in the other thread....
Let's us know when/date/time you'll be in Knoxville.

SoreFoot8343
03-20-2009, 11:13 AM
I'll give you guys a call monday when i get the renta car :)

SoreFoot8343
03-20-2009, 05:13 PM
Shoulders :(

Seated military
bar x 15
+20 x 15
25's x 12
25's x 10x2 - 10 count down then expode up

Upright rows
30x12
40x12
60x12

cable front raises
palms prone...
15lb x 10x3
20lb x 10x2

Incline bench Plate raises
25lb plate x12x2
45lb plate x10x3

Shrugs
bar x15
135x12x3
185x6 with 10 sec hold
185x3 felt back starting to twinge so I stoped..

went tanning and felt a little bit better

SoreFoot8343
03-21-2009, 07:37 PM
Taking Sat off. Elbow is still pretty sore. Been icing and heating it. along with icy hot with a cotton sleeve over it at night. Thinking about getting a neoprine elbow wrap. anyone know how tight those things are suppose to be? I plan on doing accessorie work tomorrow and a wee bit of cardio

SoreFoot8343
03-24-2009, 02:12 PM
I had an awesome work out. Verry diferent. Neve did a DE day in my life! Worked out down in K-town with Vikki and DJ :)
DE Bench:
Bar x 15
95lbs x 10
135x3
155x3
175x3
155x3
135x6

Band DB
30x12
40x20
w/o band 40x20

21's with ez bar with 35lbs

I had an awesome time training w/ the gals! Wish I was down here more often! It was a different work out and I think it was needed as my left elbow has been really sore lately..

SoreFoot8343
03-26-2009, 01:01 PM
Got to squat with Jack,Amy and Loyd :) Had a great time, lots of laughs and learned a lot!

Bar for warm up
155
205
245x1x 7 ... got 5 really good single lifts. Came too far forward on one and got my fat arse stuck on the box on the other.

Everything was to true parallel! (or 2 white lites anyway)

Then went to IHOP for more laughs! oh yeah and food. can't wait to lift with em again!

SoreFoot8343
03-30-2009, 09:24 PM
Ok playing catch up on da journal... I got to train Friday nite in Cookville, TN with Mark Steel and his partner Scott. Did a heavy day in a shirt.

Bar x15
95x5
135x3

Shirt..
275x?
315x1
335x2? off 2 board
365x1 off 2 board
385x1 off 3 board

I felt I had more in me to hit 405 off a 4 board but didn't do it. I had a great time training with Mark and Scott I cant wait to do it again.

SoreFoot8343
03-30-2009, 09:28 PM
Went to the Ironman meet Sat, and drove Sat nite into Sunday. Did a speed day today

bar x 15
95x3
135x3
155x3
160x3
175x3
175x3

Laying DB presses
65lb x10x3
40lb x12x1

Easybar pushdowns
70lb x 20x3 speed

Hyper Extensions w/ body weight
3x5 back was sore

body weight squats off platform below parallel
3 sets x 12 reps

SoreFoot8343
03-31-2009, 08:49 PM
stiff leg dl's
bar x10x2
65lbs x10x1
65lb x 8x1

hyper extensions body weight
3x15

High Rows
40x12
60x12
90x12

Seated rows
105x10x2

Reverse Hypers on ball
2sets x10
abs on ball
3x15
2 sets of assisted pull ups 12 reps

SoreFoot8343
04-03-2009, 03:30 PM
OMG I'm still on cloud 9 from last nights training!!! I thank the Lord for how everything fell into place.
We did a pre-warm up cardio by sitting in 2 hrs of traffic on Long Island getting my blood pressure up and cussin' at all the drivers.
I did a bunch of sets and reps but don't remember where the reps fell in on the work out. The beginning part of the work out was accessing the situation more so than trying to hit parallel. John, CR, Chase and the crew changed my set up a little and the speed dropping down. Once we had that figured out #s went up, felt the groove!

body weight squats off parallel box
bar off box
put briefs on
145
195
235 got stuck on the box
put trx suit on
235 learning groove fell backwards 1x
285 kept trying to squeeze myself down to parallel
325x1 still trying to squeeze myself down to parallel

Once I got out of gear, my body was ready for icey hot, epison salt bath, masage! It was a very VERY productive training session. I can't thank John, CR,Chase and the crew for spotting me and getting me into gear. The Lord was definatly with me on that 325 pr!! Words can't say how I feel about last nite.

SoreFoot8343
04-04-2009, 01:47 PM
Took Friday off... did 2 sets of body weight squats and threw in the towel!
Saturday....
Machine shoulder press
30lb x12x2
50x12
80x10x2

DB Rear Delts
15lb x12x2
25lb x 12x2

Upright rows
30lbx 15
40x 15

Lying on floor ez bar skull crushers
30x15x2
40x15
60x10x2

Rope pulldown/aparts
40lb x20
50x 15
50x10>,40x 6>,30x5 toast

Close grip bench
95lb x12x3 30 sec rest between sets
95lbx12x1 speed

Body squats
3sets of 12 Set up like John told me. Speed squat didnt work out so well with ballance but taking is slower, I came down contoled. Not falling the last 3" onto the box!!! I think I got it down now!

SoreFoot8343
04-07-2009, 11:52 PM
Everyone was there tonite. It was an awesome training nite.

warm up bar
155
put gear on
235
285
325 was very easy but still 1" above parallel
380 was the most beautiful decent HIT PARALLEL!!!! Fast out of the hole and pitched forward 3/4s way up and pinched lower back. Didn't get to rack it :(

Still I see it as a success as that the decent was great, and hit parallel and still had speed comming up. Just got out of groove.

lil' power
04-08-2009, 07:46 AM
Awesome - 380# !!!! Glad you hit parallel too !

How's the back feeling today? Are you still wrapping the leg as JK and Amy had done?

So, looks like a 400# squat is in the near future. Proud of you girl.

SoreFoot8343
04-08-2009, 01:41 PM
Back is very ouchy. I think is more muscle soreness thank God. Yes still wrapping like JK and Any told me to do.

SoreFoot8343
04-10-2009, 12:33 AM
Went to East End Barbell again for bench day. Went well. Wish I had more energy..

95lb x 5
135x3
shirt
275x 3 off 2 board
315x1 2board
325x1 "
355x1 "
365x1 "
375x1 "
took shirt off
225x 5 reps x 3 sets off 4 board
TOAST....

SoreFoot8343
04-11-2009, 03:35 PM
My body said I need a week or so off from the gym. Spending my time wisely. Going to the Chiro and getting stretching therapy. As for my relaxing my mind, I'm driving back down to TN 4/13 for a few days to get some things I need to get down down there. (ie: get my hazmat endorsement put on my lic and try and get hired by a trucking company!)

SoreFoot8343
04-14-2009, 05:15 PM
I couldnt do it. I had a chiro/stretch session today. Hurt but felt great. just went to the gym did Bi/tris

db curls
15x10
20x10
25x10
30x8
35x6

Seated DB ext (db in each hand)
15x10
20x10
30x10
35x10

Preacher curls
20lbx10
50lbx10
35x10

Dips body weight
15reps x 3sets

Cable pushdowns close grip
70lb x 20reps x 3 sets

layed down in sauna for 20 min Felt great.

lil' power
04-14-2009, 05:21 PM
My body said I need a week or so off from the gym. Spending my time wisely. Going to the Chiro and getting stretching therapy. As for my relaxing my mind, I'm driving back down to TN 4/13 for a few days to get some things I need to get down down there. (ie: get my hazmat endorsement put on my lic and try and get hired by a trucking company!)

Are you coming down or what?

SoreFoot8343
04-14-2009, 05:42 PM
no not yet. the letter wasnt the right letter i was waiting for.. so i'm still waiting for that TSA letter :( GRRR

SoreFoot8343
04-20-2009, 04:50 PM
Ok this is my week back. Did shoulders. Still going to the Chiro/stretch therapy. Also picked up another sport. Long Drivers of America (golf). Now don't get any ideas cuz I AINT WALKING NO 18 HOLES. Its all about driving the ball as far as you in a football type grid. Longest one WINS :)


Shoulders/tris

Seated DB press
15lb x20
25lb x15
35x12
45x10
55x6x2sets

seated front raises
20lbx5x4

Seated OH cable tri ext single arm
35lbx15
50x10
65x10

Body wt dips
10reps x3 sets shoulder really pinching...

Lying db press (elbows at sides whole time)
45lb x 12re x3 sets - speed

Rope thru legs cable front raises
20lb x 15 x3

Abs on ball

SoreFoot8343
04-21-2009, 06:57 PM
Today was interesting. I went to do a back work out and amazing. There was a fire in the basement as I started into my work out.. HMM is someone trying to tell me something?? LOL.. Anyway I went back to my old gym WAY,WAY cross town. Had an amazing work out. Better training atmosphere! I think I'm going to cancel my "commercial" gym membership and go back to my old skewl hole in the wall!

Hammer strength Low row
50lb x10
60x10
70x10

Straight Arm pulldowns
50lbx10
70x10
85x10

Bent Over rows
bar x 20
95x 12
135x12x2

Seated bent over 1/2 fly/ 1/2 db row
20x10
30x10
45x10

Seated back ext.. Old skewl bike chain kind :)
80x12x6

Machine preacher curl
no weight #'s :(
3 sets x 6 reps

DB curls
25x10
35x10

SoreFoot8343
04-24-2009, 04:18 PM
WOW. Went to EEBB last nite to bench with the guys. I did not have a good nite. It wasn't the lack of great people around and helping. I wore out fast last nite.
Ate tunafish sandwish and macaroni salad 1.5 hrs before lifting

Bar x10
135x5
185x1
Put on my old Rage X dbl ply - Could not touch ANY of the sets!!!
250 x3
275 x2
315x1
335x1
375 1 (1 inch from touching)
380x0 got closer but no touch, got stuck on the bottom
Put on Phenom Shirt
375x0 no energy
380x0 got down had no more energy nothing fired when i hit bottom
1/2 hr later put on Domingo's F6 single ply
315x1 YAY I GOT TO TOUCH SOMETHING THAT NIGHT

SoreFoot8343
04-25-2009, 09:14 PM
Very unmotivated..... Dragged my ass to the gym at 730pm

Back ext machine
60x10x2
80x10x2
100x10x1

lying leg press
single leg
30x15x1
40x15x1
50x15x1

Still leg DL
barx10x2
70lbx10x3

Seated WIDE straight bar grip
60lbsx12x4

seated db forearm curl & extension
20x10x3
Cable forearm curl & ext
40x10
60x10
80x10

REVERSE HYPER!! something new to me couldnt get feet into it. done slow
body weight x 15 x3

Seated BB forearm work
bar x 10 x 5

lil' power
04-26-2009, 05:11 PM
did ya use both legs on the rev hyper? bet that felt odd....it's a great mch though.

about 4 weeks until Nats? Let's get going.

SoreFoot8343
04-26-2009, 05:13 PM
Yeah used both legs. felt different.. UGH dont remind me that it's 4 weeks out! I'm having a heart attack I feel so far behind on training..

SoreFoot8343
04-26-2009, 10:19 PM
I HAD AN AWESOME SHOULDER NITE!!!! I'M ON CLOUD 9

Seated shoulder bb press
bar x 12
65lb x 12
95x 10
115 x 10
135x 10
155x 6

Standing Cable rope front raises
20lb x 10
40lb x10
60x 10
70x 6

Seated DB pull back ( squared off type of db reverse fly) single arm
35x10
45x10
55x8

U shape tricep handle cable pushdown
50x12
80x10
120x10
150x 6 done slow

Single arm OH tri ext
40lb x 6 x3

Reverse pec deck (standing/leaning chest against pads)
70x10x4

DB OH
20lb db's x 10x3 speed (now toast)

SoreFoot8343
04-28-2009, 09:11 PM
Trained with my friend Marty. .. Bodybuilding style..

started out on a free motion (where the arms move in hight and width) with a incline bench. different angle of a lat pull down. I liked this!

50x20
80x15
90x15
90x6- 80x6- 60x6

Hammer strength low row
50x10 both arms then w/o stopping 5 reps single arm
70x10 " "
90x10 " "

Some kind of single arm style plate load lat pull down
45x15
65x12
90x12
90x6 ->65x6 -> 45x6

and finally GOOD MORNINGS!! Felt good. as sets went on got more flexable
bar x 12
dimes x12
quarters x10x2
bar x 10

SoreFoot8343
05-06-2009, 05:14 PM
I've had the so far one of the greatest bench work outs today. Trained at Jesse's gym. He was kind enuff to help me with my bench last minute

Bar
plate

Shirt...
275 only moved a few inches
325 got a couple more inches out but no touch yet
365 grrr
Since we're still not close we did it the Jesse and Dana way.. when in doubt add a lot more weight!
400 less than an inch from touching and no probs with lock out
400x0 I got raped. I was a little TOO greedy to get it to touch. Well actually it did touch I just didnt see it and tried to sink it. Well IT SUNK and stayed there too LOL. no one was hurt but hey IT TOUCHED!!!!!!!!!!!!!!!

Shirt off..
225x2 close grip
185x5
Toast...

Got a lot of great advise from Jesse. Can't wait to work out @ the Pit again This had give me a ton of motivation for nationals. It's exactly what I needed Thank you Jesse for all of your help!

SoreFoot8343
05-09-2009, 10:23 PM
drove 13 hrs up from TN last nite and got home at 6am.. think im comming down with something? i'll know when i go to the doc's monday. I had no energy to lift tonite but i forced myself. Feels like my upper body needs a few days rest w/ masage and lots of linament.

back ext.
80lb x 12x3
100x12x2

bent over bb rows
bar x15
quarters x12
platex10
185x6x2

t-bar row
plate x 10x2
plate & quarter x10
90lb x 6 x2

GMs
bar x 10x 3
75lbs x10x2

SoreFoot8343
05-13-2009, 12:42 AM
Squats at EEBB...

bar x 8
plate for 2 sets with reps
235 for a lot of single rep sets and a few sets with more than just 1x hit parallel called by CR. with just single ply suit no briefs
285x1x1 hit parallel and flew out of the hole. Called it a night

Sorry dont remember all the sets done. I'm still tagging along on Johns cloud 9 from his 905 squat for reps in sngl ply straps down!!! It was awesome to watch truely an inspiration!

lil' power
05-13-2009, 05:05 PM
got your openers set for next Saturday?

Can't wait to see ya lift again.

SoreFoot8343
05-13-2009, 05:14 PM
no not yet.. next week i'll hit openers for squat.Already got my bench dialed in.. just doing like the doc said to do.. take it slow every week then go nutz at the meet :) I'm gonna try 325 just sngl ply suit no briefs next week for an opener cuz I NEED to hit parallel easy. Here's my lil plan for Natls....

Squat: open just suit at 325
put briefs on 350
Last attempt. all depends how 350 feels

Bench: open with 315 with a F6 single ply
put phenom on 400
last attemp who knows...

DL: I never know what my opener is.. Depends on how warm ups go...

SoreFoot8343
05-14-2009, 11:45 PM
Ok Im officially over trained...

went to the gym and it all went down hill

DL's
bar x5
105x3
225x3x2
put trx on
315x0x3
took suit off
315x0 x2

couldnt even get 315 to even budge!! I am mentally broke down and shot. I got my stuff and walked out. I don't think I'm going to touch another weight untill the meet. I'm sore and my upper body feels like something is going to tare.

SoreFoot8343
05-17-2009, 07:54 PM
Friday- 1/2 Hit Cardio and shoulder rehab work with 2.5lbs. working on range of motion

Sat nite off. had chiro/stretch therapy for 2 hrs.. I AM NOT GUMBY!

Sunday (today) 1/2 Hit cardio. relaxed and cooled down on an uprite bike

wimarine88
05-17-2009, 09:51 PM
Good stuff all around, keep it up.

SoreFoot8343
05-17-2009, 10:00 PM
Hey thanks Marine! :) Got a meet next weekend. I hope to have pics and videos up after it..

SoreFoot8343
05-19-2009, 04:26 PM
Last work out before meet. Found squat opener..
bar
plate
155
235
285
325

wore briefs and suit.. Really need to loose weight. It was like suffing toothpaste back into the tube! 325 was a tad high but good enuff for an opener. Weighed in at EEBB @ 220lb after a lg D&D coffee and donut (for extra kick) and 7pm at nite. Ok so maybe 198 is out of the question for Friday weigh in.. New goal, 215-210lb for Friday....

Lones Green
05-19-2009, 05:32 PM
Be careful with the weight loss thing, you want to be strong! Use suit slippers or something like that

lil' power
05-27-2009, 07:45 AM
Sorefoot's 315# (corrected) DL at SPF Nats this past weekend:

DXyVBcA_Q1s

Dana, get in here and post your meet results!!!

P.S. did ya see this girl? http://www.powerliftingwatch.com/node/11524#new

SoreFoot8343
05-27-2009, 11:51 AM
Ok... First off I needed to drop 10lbs.. So. with my wonderfull way of thinking, I stoped in Knoxville at Hooters and ate 3 Mile Island hotwings and beer. I was sweatting my tail off while eattn' em. Then meandered over to Nashville where I had a few more beers, fried calamari and baileys on the rocks. At that point I excused myself to down 40mg of laxix. and POOF I lost 10lb of water weight and weighed in a hefty 215lbs :) Killed 2 birds w/ 1 stone. Got to eat everything I wanted, and still lost weight.

Saturday... Squats went great actually better than planned! went 285 which I cut high, 325 and 365 which I got 3 white lites :)
my bench was a bomb in the negitive sense. I was too dumb to realize the rack height was WAY to low and couldnt get my hands out or grip right. I didnt get any of my bench attempts in :(
DL went well. I was very conservitive since I was already out of the full power but still wanted to DL. Pulled an opener of 225, 275, 315. was a little scared to go heavier cuz I had a horrible dl training session the week before and also wanted to save the heavy stuff for John's meet June 6th!
I stayed Sunday to help friends and who ever else needed help. It was a great time, lots of laughs, and meeting great people. Not to mention all the huge lifts that were going on there!

I plan on going big at John's meet.

SoreFoot8343
05-27-2009, 11:52 AM
PS The video was a 315 DL.... not 365 lol

lil' power
05-27-2009, 12:29 PM
PS The video was a 315 DL.... not 365 lol

I thought so, but Jesse has the results updated incorrectly then...lol
maybe the PL watch article may drum up some prosthesis co wanting to sponsor a powerlifting leg, huh???

SoreFoot8343
05-27-2009, 08:30 PM
yeah that would be great if I could get a sponsor from a prosthetic co! Thank you for taking the great videos and the eye candy!

SoreFoot8343
05-27-2009, 08:33 PM
got a cyst cut out of my left trap today. It wasnt too bad to live with up untill a few days ago when it blew up bigger than a silver dollar. thats when I knew I had to go to the doc's.. Went well, just that he never told me that when the numbing stuff wore off it will feel like I have a hot poker stuck in my trap!!! But once the pain goes down I'll be able to raise my arm above my head with out my shoulder locking up :)
John Bernor has a new plan of attack for me.. Im willing to try it :) (honestly i dont think i have much say in it) so Im not to lift anything till monday. Im suppose to be a good girl and recover....

lil' power
06-04-2009, 01:23 PM
Good luck this weekend...waiting for that full meet total! :strong:

Happy belated birthday wishes too!:birthday:

SoreFoot8343
06-18-2009, 04:54 PM
Ok. Did John Bernor's meet July 6th.

SQ: 380!
BN: 360 missed 400 by and inch on lock out
DL: 315

Praise God I had a great day lifting and being with friends!

Took the week off....

Did the APA meet in Edison, NJ. Entered in Bench Only

hit 350, 400, 425 miss!!!! Got a new APA 220 womens record with 400!

Started new diet that Sunday. Felt horrible, dizzy and weak. NOT LIKING THIS AT ALL! Trying to get down to 190's

Went to the gym today... 6/18/09

10 min on a treadmil (my attention span was way short today)

Weights kept really light as I'm still "recovering"

super setted:
DL and bent over rows
3 sets x10

OH Cable Tri ext/ face pulls
3 sets x20

supine db curls/ hammer curls
3 set x 10

DB power cleans (squat to floor to oh press)
1 set x 15 (never again too much like WORK!)