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NUCadet97
11-11-2008, 06:11 AM
Hi all
New to this forum. Been lifting with an eye towards competing for +/- 5 months. Would like to reach a 225# raw bench and a 315# deadlift. A little info about myself...female/33/198.

Looking forward to my first comp on 29 NOV. Look forward to all suggestions and comments.

Angie

drew
11-11-2008, 06:14 AM
Welcome Angie, and good luck with your goal. What are your current lifts and what does your training look like?

NUCadet97
11-11-2008, 04:18 PM
Thanks Drew :)

Current lifts: bench 185 x 2, deadlift 275 x1.

My training is currently sporadic since I am in a heavy travelling cycle. But generally I work out westside style ME bench on Sundays. On Saturday's I have been using a more traditional bodypart work out with shoulders and arms in the morning and legs in the afternoon. During the week I try to get in whatever I can on the hotels crappy universal gym. I have a training log at southern powerlifting and will also start copying it here.

Angie

lil' power
11-11-2008, 05:07 PM
Angie: I'm not sure on the weights but the vid are in order

pzBGQNG-6LY

-vel0pUp6NM

MM12tmDRE2c

Donnajo
11-11-2008, 05:09 PM
Good to see you here Angie!

NUCadet97
11-17-2008, 06:46 PM
Overhead BB Press
45 x 20
75 x 10
95 x 8
105 x 6

Upright Row
45 x 20
65 x 10
75 x 8
85 x 6

Rear Delt Pec Deck
50 x 20
70 x 10
80 x 10
90 x 10

DB Hammer Curl
22.5 x 20
27.5 x 10
32.5 x 8
40 x 6

Cable Curls
15 x 20
30 x 15
35 x 12

BB Curls
45 x 20
65 x 10
70 x 8
75 x 6

NUCadet97
11-17-2008, 06:47 PM
Leg Extension
65 x 20
125 x 10
140 x 10
155 x 10

Leg Curl
65 x 20
75 x 10
85 x 10
90 x 10

45 Leg Press
180 x 10
360 x 8
450 x 8
540 x 8
630 x 6
740 x 6 x 2
360 x 20

Straight Leg DL
135 x 10
205 x 10
215 x 10

Deadlifts (sumo)
225 x 3
245 x 3
265 x 3
295 x 1

Donnajo
11-17-2008, 06:48 PM
You did that and then benched with us and lifted upper body again on Sunday? ..............Girl you need to recover.

NUCadet97
11-17-2008, 06:49 PM
bench press
bar x 10 (various grips)
135 x 5 x 2
165 x 3 paused reps
185 x 1 x 2 paused reps

JM press:
75 x 10
80 x 10
85 x 10

CSR:
80 x 10 x 3
SS w/
Band pull aparts
3 x 10 with purple bands

Pec Deck:
75 x 10
105 x 10
120 x 10

NUCadet97
11-17-2008, 06:51 PM
yeah... it is still one body part per week, just compressed. I can't wait till I can get back to a normal routine. I won't do that this weekend though.

NUCadet97
11-24-2008, 07:14 AM
Saturday Morning - Shoulder/Arms

Overhead BB Press
45 x 15
75 x 10
85 x 8
105 x 6

Upright Row
45 x 15
65 x 10
75 x 8
85 x 6

Rear Delt Pec Deck
60 x 10 x 2
70 x 10 x 2

DB Hammer Curl
20 x 10
25 x 10
27.5 x 10
30 x 10

BB Curls
45 x 10
65 x 8
70 x 5
75 x 3

25 min elliptical

NUCadet97
11-24-2008, 07:14 AM
Saturday Afternoon - Legs (meet prep for next weekend)

Leg Extension
65 x 20
125 x 10
140 x 10
155 x 10

Leg Curl
65 x 20
75 x 10
85 x 10
95 x 10

45 Leg Press
180 x 10
360 x 8
450 x 8
540 x 8
630 x 6
540 x 6 x 2
360 x 20

Straight Leg DL
135 x 10
205 x 10
215 x 10

Deadlifts (sumo)
225 x 3
245 x 1 *opener*
275 x 1

NUCadet97
11-24-2008, 07:15 AM
Sunday
ME Bench (Meet prep for next weekend)

bench press
bar x 10 (various grips)
95 x 8
135 x 5
165 x 3 paused reps *opener*
185 x 1 paused reps

Rolling DB:
30 x 10 x 3

Face Pulls:
35 x 10 x 3

deeder
11-24-2008, 07:58 AM
I just watched your vids posted above and I was just wondering why you use such a narrow grip? My close grip bench press is about that wide!

Donnajo
11-26-2008, 01:43 PM
Have a great Thanksgiving!:)

Donnajo
11-28-2008, 05:51 PM
See you tomorrow and Good Luck!:)

NUCadet97
12-01-2008, 08:16 AM
First meet to actually compete in, second meet to watch. It was a larger meet than I expected and was a long but very good day. It was great to hang out with some other really strong women.

Big thanks to Lonas for great hand-offs on short notice, and to a couple of friends who were willing to drive me down and take pictures.

I opened with 165lbs which is very easy just to get the ball rolling, then pressed an easy 185lb up. I couldn't believe how easy it felt. Third attempt was a gravy attempt...and I decided to play it slightly conservative just to get 3 for 3, so I pressed 190 lbs. I had touched this in the gym but usually stalled about 3 inches off the chest, not to be this day I just pressed it right out of the gate, what a rush!! A PR with a lot of room for improvement.

Second event was the deadlift, this is not my strong suit but decided to try it anyway. First attempt was an easy 245lb, which with the atrocious form looked a little shaky, probably due to the long layoff between my bench and my deadlift. Second attempt went much smoother at 275 lbs. On the third attempt I decided to go for the glory and to get something I haven't gotten in the gym legally (without a hitch). However, it was not to be I set up too wide and just didn't have the gas in the tank 295 lbs stayed glued to the floor.

Oh well...still a very productive meet for the first time, I can't wait till states in February where I am looking for a big improvement.

NUCadet97
12-02-2008, 05:42 AM
Monday

Beginning of a new training cycle, with some different exercises and muscle group pairings, pretty low intensity today will ramp it up in the next few weeks.

Squat
Bar x 10
95 x 8 x 3

45 Leg Press
180 x 10
360 x 8
450 x 8
630 x 8
720 x 6 x 3

RDL
135 x 8
225 x 8 x 3
245 x 8

BB Curl
Bar x 10
65 x 10
75 x 7
80 x 6

Preacher Curl
45 x 8
55 x 8
65 x 6

Wrist Curl
30 x 15
40 x 10 x 3

30 min elliptical HIIT

NUCadet97
12-03-2008, 06:12 AM
Tuesday workout

Overhead BB Press
Bar x 10
65 x 10
95 x 8
110 x 6
115 x 4

One arm DB upright row (this movement really torched the shoulder/traps)
25 x 10
27.5 x 10
32.5 x 8
35 x 6

Lateral raise
20 x 15 x 3

BB shrugs
185 x 8
225 x 8
245 x 8 x 3 (straps on last set)

Close grip bench press
95 x 5
115 x 5
125 x 5
135 x 5
145 x 5

DB tricep extension
80 x 8
70 x 8
70 x 7 (triceps are burned)

30 min cardio

Donnajo
12-03-2008, 08:25 AM
Hey, not sure what time on Sunday but I have to do 1 or 2 because I need to use kidcare and it closes at 4. We usually take so long on sundays I am thinking one would be better. I will talk to lones and viki. Let me know what works for you.:)

NUCadet97
12-03-2008, 09:04 AM
1-o'clock is fine with me. I am pretty flexible on Sundays. I would like to work with a three-board just to get ready for the full onslaught in the coming weeks.

I am thinking for ME workouts: 3 weeks on 2-board, 3 weeks on 1-board and 3 weeks on chest with the 10th week being openers and paused reps.

lil' power
12-03-2008, 06:04 PM
if you want I can send you the spreadsheet on the meet prep cycle that Lones wrote up for us....just let me know

If you want the boards (and haven't made yours yet) just let me know and I'll bring them in.

NUCadet97
12-04-2008, 06:07 AM
Wednesday's Workout

Bench press (speed: 3 reps in 3 sec)
Bar x 10
135 x 10
95 x 3 x 2
105 x 3 x 2
155 x 3 x 4

Decline bench press
Bar x 10
135 x 5
155 x 8 x 2
165 x 6

Incline DB press
50 x 6 x 4

Flat bench cable fly
30 x 8 x 2
35 x 6 x 2

Bent over BB row
Bar x 8
115 x 10 x 2
135 x 8

Lat pulldown
120 x 8
135 x 8
140 x 8

Crunches
5 x 15

lil' power
12-04-2008, 09:36 AM
Shouldn't speed bench be only 50-60% of max?

NUCadet97
12-04-2008, 11:41 AM
yeah you are right but 95 was way too fast (like maybe 2 sec) and 105 was still easy (I was beating the 3 count every time) however 155 was too heavy (just about a .5 to .75 sec over). I need to probably bring it to somewhere around 115. it had been forever since I had done them, so the relearning curve was high. These are hard for me anyway cause it is just so light!!! Thanks for keeping me honest, I know do it the way it is prescribed.

I am hoping the next time I do these to have my chains or bands with me so maybe I can do something like 65 with 40 lb chains.

NUCadet97
12-05-2008, 06:59 AM
Thursday's Workout

Hammer curls
30 x 10
32.5 x 10 x 3

Cable curls
30 x 10
45 x 10 x 2

Leg extension
95 x 10
125 x 10
155 x 10 x 2

Leg curls
75 x 10
85 x 10
95 x 10

Abductor and Adductor
40 x 10
50 x 10
60 x 10

Snatch grip DL
Bar x 8
95 x 8
115 x 8
145 x 8 x 3

Obliques
25 x 20 x 2

Lones Green
12-05-2008, 10:17 AM
we need to work on your routine

NUCadet97
12-08-2008, 07:41 PM
welcome all comments and suggestions for routine improvement.

NUCadet97
12-08-2008, 07:42 PM
Saturday Morning - Shoulder/Back

Overhead DB Press
30 x 10
35 x 10
40 x 8 x 3

Upright Row
45 x 10
65 x 8
75 x 8 x 3

Rear Delt Pec Deck
70 x 8
90 x 8 x 3

Internal Rotation
15 x 8 x 3

External Rotation
30 x 8 x 3

Iso Lateral Row (HS)
45 x 8
90 x 8
135 x 8 x 3

Low Back Extension
90 x 10
110 x 10
130 x 10 x 2

NUCadet97
12-08-2008, 07:42 PM
Monday's Workout - ME Chest @ SC barbell

Bench Press
bar x 8 x 2
55 x 8 pink bands
135 x 8 - Full ROM
165 x 3 - Full ROM
185 x 2 - Full ROM
205 x 2 - 2-board
215 x 1 - 2-board
225 x 2 - 3-board
230 x 2 - 3-board

Lat pulldown
100 x 8
130 x 8

KROC rows
55 x 20 x 2

One-arm pressdown
60 x 10
70 x 10 x 2

Purple band tricep extension
10 x 3

Donnajo
12-08-2008, 08:20 PM
What happened to you this Sunday? Thought you were coming.

NUCadet97
12-09-2008, 03:32 PM
Sorry Donna,

I had talked with Vikki and she said she wasn't going to be there and then SC barbell's ME chest day was Monday so I opted to work with their crew and get in synch with them for the next 2 weeks.

Sorry I will catch up with you guys on Sunday, just let me know what time. Of course I am not sure what to work since I will have chest on Monday. Urgh travel and work ge t inteh way of lifting :P

NUCadet97
12-09-2008, 05:58 PM
Tuesday - shoulder/traps @ SC Barbell

Overhead BB Press
bar x 10
65 x 10
95 x 8
115 x 1 x 2

Upright one-arm DB Row
25 x 10 x 2
30 x 8
35 x 6

DB Lateral raise
15 x 10 x 3

Shrug
185 x 8
225 x 8
245 x 8 x 3

Strive bicep curl
25 x 8 mid-range
25 x 8 overload end
25 x 8 oveload beginning
50 x 6 mid/end
50 x 6 mid/beginning

lil' power
12-09-2008, 08:30 PM
How's going @ SC Barbell? any cardio? (just thought I'd ask...lol)

NUCadet97
12-10-2008, 04:19 PM
TONS :p

NUCadet97
12-11-2008, 06:37 PM
Thursday's - DE bench - SC Barbell

Chaos bench, plates suspended by quad mini's:
bar x 8 x 3 (pinkie on ring, index on smooth, index on ring)
10's x 8
25's x 5 x 5
10's & 25's x 5 x 2
2-25's x 5 x 2

Incline DB press:
35 x 20
40 x 20 x 2

close grip bench press:
85 x 10
95 x 10
105 x 10

jungle overhead tricep extensions:
40 x 10
50 x 10 x 2

DB row:
65 x 10
70 x 10
85 x 10

lil' power
12-11-2008, 06:41 PM
That sounds a lot like our DE Bench day!

you will have to elaborate on the Jungle overhead tri extn on Sunday though!

Sunday will be @ 1pm @ West unless you hear from me otherwise...see ya then...and keep lifting heavy girl!

NUCadet97
12-12-2008, 04:14 AM
[QUOTE=lil' power;2054158]That sounds a lot like our DE Bench day!QUOTE]

yeah it was very similar, I really like chaos bench. The other option was reverse bands, but I wanted to try something new. I'll show you the tricep extension its not really different than a regular one just with some straps instead of a rope and on an actual tricep extension station. See you guys at 1.

Donnajo
12-12-2008, 05:56 AM
See you on Sunday. How are you liking SC Barbell?

NUCadet97
12-15-2008, 06:30 PM
Sunday DE Lower
One Leg 45 Leg Press w/ SS calf raises at same weight and reps
90 x 10
180 x 10
270 x 8 x 3

Stiff Leg DL
135 x 8
185 x 8
205 x 8

Conventional DL (off of plates)
135 x 5
155 x 5
175 x 5
185 x 3
205 x 3 (took off shoes, sneakers cause too much forward lean)
215 x 3
225 x 2
235 x 1

Hip adduction
40 x 10
50 x 10
60 x 10

Hip abduction
40 x 10
60 x 10
80 x 10

NUCadet97
12-15-2008, 06:42 PM
Monday - ME Bench @ SC barbell
First time using reverse bands for max effort, felt really good just to sit under some huge weight (relatively speaking). If anybody knows how to translate into straight weight I would appreciate knowing.

Flat bench - doubled monster minis
to chest:
135 x 5
225 x 5 x 2
275 x 3
295 x 3
2-board:
315 x 3 x 2
325 x 2
330 x 1
335 miss

Lat pulldown
120 x 8
130 x 8
150 x 8 x 3

BB Row
135 x 8 x 3
145 x 6 x 2
155 x 3 x2

Kettle ball overhead press
24lb x 10 x 3

Overhead tricep extension - purple band
3 x 15

NUCadet97
12-16-2008, 05:14 PM
Tuesday - shoulder/traps @ SC Barbell

Overhead DB Press
30 x 10
35 x 10
40 x 6
40 x 4

Upright Row
bar x 10
65 x 8
85 x 8 x 3

Rear Delt
70 x 8
90 x 8 x 3

Shrug
185 x 8
225 x 8
245 x 8 x 3

NUCadet97
12-17-2008, 07:12 PM
Wednesday - ME Legs @ SC Barbell

Box Squat-(safety squat bar)
Bar x 8 x 2
95 x 5
135 x 6
225 x 4
135 x 5 w/ 40lb chains
225 x 5 w/ 40lb chains
135 x tons (form work)

Deadlift
135 x 3
135 x 2 w/ quad monster minis
185 x 3
225 x 4 conv
225 x 2 sumo
225 x 3 x 4 conv

kettleball pullthroughs
16kg x 8 x 2
32kg x 8 x 2

Lones Green
12-17-2008, 07:15 PM
you lost your arch with that SSB didn't you? i do the same thing when the weight gets heavy.

Donnajo
12-17-2008, 07:21 PM
Wednesday - ME Legs @ SC Barbell

Box Squat-(safety squat bar)
Bar x 8 x 2
95 x 5
135 x 6
225 x 4
135 x 5 w/ 40lb chains
225 x 5 w/ 40lb chains
135 x tons (form work)

Deadlift
135 x 3
135 x 2 w/ quad monster minis
185 x 3
225 x 4 conv
225 x 2 sumo
225 x 3 x 4 conv

kettleball pullthroughs
16kg x 8 x 2
32kg x 8 x 2


Looks like a good workout. You got to use chains. I am jealous. :) I have been wanting to try them.

How is the safety squat bar? I have not used that either.

NUCadet97
12-18-2008, 04:14 AM
yeah the arch was a challenge but with Dale constantly saying arch each time it helps. The SSB tends to lean me forward (more than my natural tendancy). I like it because it takes all the strain off my shoulder and I can actually do some real weight.

Donna when i get back I have a set of 20lb chains (40 lb together) we can use on the bench.

Lones Green
12-18-2008, 11:03 AM
thats what the SSB does. my 1RM on the SSB is MUCH lower than with a straight bar.

NUCadet97
12-21-2008, 02:08 PM
Sunday's - DE bench

Speed bench (3 reps/3 sec):
bar x 8 x 3 (pinkie on ring, index on smooth, index on ring)
95 x 8
95 x 3 x 8
115 x 3 x 6

Incline DB press:
35 x 20
40 x 17
40 x 10
40 x 8

close grip bench press:
85 x 10
95 x 10
105 x 10

overhead tricep rope extensions:
40 x 10
70 x 10 x 3

DB row (only had up to 80# DBs):
65 x 10
75 x 10
80 x 10

lil' power
12-21-2008, 02:51 PM
now that's more like it on the speed bench and that a bunch of volume...me likey!!!!

NUCadet97
12-21-2008, 05:54 PM
now that's more like it on the speed bench and that a bunch of volume...me likey!!!!


I'm learning, slowly but surely :)

Donnajo
12-21-2008, 06:01 PM
Good job on the workouts. You need to share what you are learning.

Since, I won't see you before. Have a happy holiday and keep in touch.

when can you work out with us next?

NUCadet97
12-22-2008, 05:01 PM
Monday's Workout - Arms/Abs

EZ bar curl
45 x 10
65 x 8
75 x 8 x 2
80 x 5

Preacher curl
45 x 10
55 x 8
75 x 8

Cable T curl
30 x 10
40 x 10 x 2

Wrist curls
40 x 15
50 x 10 x 3

decline crunch (first 3 sets high decline last 2 sets low decline)
25 x 5

NUCadet97
12-23-2008, 08:10 AM
Tuesday - ME Lower - compressed schedule only about 45 min to workout

Straight bar squats - in multi-level rack :(
bar x 8
95 x 6
115 x 5
135 x 5
155 x 5
185 x 3
205 x 3 short ROM
225 x 3 short ROM

RDL
135 x 5
185 x 3 x 2
225 x 3 x 2
245 x 3 x 2
265 x 3 x 2
285 x 3

Seated leg curls
75 x 10
85 x 10
125 x 10 x 3

Calf raise - on 40 deg sled
180 x 20
270 x 20
360 x 20 x 3

NUCadet97
12-24-2008, 06:58 AM
Wednesday's Workout - ME Upper @ Planet Fitness

Bench Press - in smith machine :(
bar x 8 x 3 (pinkie on ring, index on smooth, index on ring)
135 x 5
165 x 3
185 x 3
190 x 2
195 x 2
200 x 1

Lat pulldown
115 x 8
130 x 8
145 x 8 x 3

BB row
135 x 8 x 3
145 x 6 x 2 w/ straps
155 x 6 x 2 w/ straps
165 x 6 w/ straps

Rolling DBs
35 x 10 x 2
40 x 10 x 2

Rotator cuff
external: 30 x 10 x 5
internal: 20 x 10 x 5

Donnajo
12-24-2008, 07:06 AM
What's up with the smith machine?


Have a great christmas Angie!!!

NUCadet97
12-26-2008, 09:13 AM
I know smith machine sucks, but I don't have a spotter and the gym is not anywhere near a hardcore gym. They cater to the non serious lifter (DB only up to 80 lbs) and chicks who wanted something slightly harder than Curves.

NUCadet97
12-26-2008, 09:13 AM
Friday - Shoulder/Traps

BF machine overhead press
70 x 10
100 x 10
120 x 10
140 x 8
150 x 8

Upright Row
45 x 10
65 x 8
85 x 8 x 3
95 x 5

Rear Delt Pec Deck
70 x 8
90 x 8 x 3

Shrug
185 x 8
225 x 8
245 x 8 x 3
265 x 6

DB lateral raise
15 x 10
20 x 10 x 3

Kneeling crunch
140 x 20

NUCadet97
01-02-2009, 09:28 AM
Wednesday - DE Lower

Took 4 days off 2 were planned, the others were not...one because I got into town late, and one because after not working out for three days my body decided to cramp up everywhere. Who would've thought not working out will make you sore too??? Fine I'll go work out!

Box Squats (~16" bx)
135 x 5 x 2
145 x 3
155 x 3 x 5
165 x 3 x 3
175 x 3 x 3

Pull throughs
30 x 10
60 x 10
90 x 8 x 3
105 x 4

Back hyperextensions
25 x 10
50 x 10 x 3

Abbductor
70 x 10
80 x 10
90 x 10
100 x 10

Adductor
50 x 10
60 x 10
70 x 10 x 2

Crunch (nautilus machine)
80 x 20
95 x 20

NUCadet97
01-02-2009, 09:47 AM
Thursday's - DE bench

Speed bench
bar x 8 x 3 (middle on ring, index on smooth, comp)
bar x 8 x 3 (middle on ring, index on smooth, comp) w/ dbld monster mini's - heavier than anticipated will drop to single choked mm to work on speed
70 x 3 single monster mini's
90 x 3 " "
100 x 3 x 9 " "
50 x 10 dbld mm

RE Incline DB press:
35 x 20
40 x 19
40 x 16

close grip bench press:
95 x 10
105 x 10
115 x 8

tricep pressdown (V-bar):
90 x 10
105 x 10 x 3

CSR:
80 x 5
90 x 5
100 x 5
45 x 8 x 3 (narrow/norm/wide grips)

NUCadet97
01-05-2009, 05:48 AM
Saturday's Workout - ME Lower

Hack Squat machine
90 x 10
180 x 8
270 x 8
360 x 5
450 x 5
520 x 5
540 x 5
270 x 12

Deadlift - alternate conv/sumo
135 x 5 x 2
225 x 3 x 2
245 x 3 x 2
265 x 3 x 2
285-miss

45 deg leg press
450 x 8 145 x 6 x 2 w/ straps
630 x 8
720 x 8

Leg extension
155 x 10 x 3

Low back extensions
90 x 10
110 x 10
130 x 10 x 2

Ab crunches
95 x 25 x 3

NUCadet97
01-05-2009, 05:52 AM
Sunday's Workout - ME Upper

Bench Press
bar x 8 x 3 (pinkie on ring, index on smooth, index on ring)
135 x 5
155 x 3
175 x 3
195 x 3 - 1 board
205 x 2 - 1 board
215 - miss - 1 board
210 x 1 - 1 board PR :indian:
200 x 2, 200 x 1 - 1 board

DB flat bench
47.5 x 15
55 x 8
60 x 8
65 x 3

CSR
80 x 8 x 2
105 x 6

Rolling DBs
30 x 10
35 x 10 x 2

Rear delt
90 x 10 x 3

Donnajo
01-05-2009, 08:33 AM
Great job on the PR!

lil' power
01-05-2009, 02:45 PM
Great job on the PR!

Yea you did awesome yesterday...I told Mitch he needs to catch up to you now that he's bypassed his ole' mom.

NUCadet97
01-08-2009, 06:16 AM
Thanks Ladies

Looking forward to some friendly competition with Mitch, I think it'll really make us both grow.

Tuesday's workout

Upright row
bar x 10
65 x 8
85 x 8 x 3
95 x 5

Shrug
245 x 8 x 3
275 x 6 x 2

Lateral DB raise
20 x 10 x 3

Wrist roller
10lbs x 2 min x 3

Strive machine Biceps
Beg overload 25 x 8, 35 x 8
Mid overload 25 x 8, 35 x 8
End overload 25 x 8, 35 x 8
Mid/End overload 50 x 6 x 2
Mid/Beg overload 50 x 3 x 2

NUCadet97
01-08-2009, 07:32 AM
Wednesday's Workout
DE Lower

Box squats (18" box)
135 x 5 x 2
155 x 5 x 3
175 x 5 x 3
195 x 5

STDL
135 x 8
185 x 7
205 x 5
225 x 5
275 x 3
285 x 2
295 x 1

Abbductor
70 x 10
80 x 10
90 x 10
100 x 10

Adductor
60 x 10
70 x 10 x 3

Guido
01-08-2009, 07:35 AM
Nice stuff in here. Your raw bench is amazing!

NUCadet97
01-09-2009, 11:02 AM
Nice stuff in here. Your raw bench is amazing!

Thanks for the compliment its getting there.

Thursday's Workout
DE Upper

Chaos bench (dbld monster minis)
bar x 8 x 3 (pinkie on ring, index on smooth, comp)
25's x 5 x 3
35's x 5 x 3
45's x 5 x 3

Skull crushers
65 x 10 x 3

DB Incline press
40 x 20 x 3

Face pulls
45 x 10 x 3

KROC Rows
75 x 20 x 3 (straps)
95 x 6 (straps)

Rotator cuff
external: 30 x 10 x 3
internal: 30 x 10 x 3

Donnajo
01-09-2009, 11:56 AM
Are you working out with us on Sunday? I think I am starting to feel better. I had to take off this week again too from training.

NUCadet97
01-09-2009, 02:31 PM
yea I will be there Sunday, going to hit that 215 this time :ninja:

2pm right

NUCadet97
01-12-2009, 06:40 AM
Saturday's Workout - ME Lower
Not the most exciting of workouts had a pretty major hangover wreaking havoc with my stomach.

Deadlift - alternate conv/sumo
135 x 5 x 2
225 x 3 x 2
245 x 3 x 2
265 x 3 x 2
275 x 1 sumo (missed conv)

45 deg leg press
450 x 8
630 x 8
720 x 8 x 3
360 x 20

Leg extension
155 x 10 x 4

Lying leg curls
85 x 10
95 x 10 x 2

NUCadet97
01-12-2009, 10:04 AM
Sunday's Workout - ME Upper

Bench Press
bar x 8 x 3 (pinkie on ring, index on smooth, index on ring)
135 x 5
155 x 5
185 x 3
195 x 3 - 1 board
205 x 2 - 1 board
210 x 1 - 1 board
215 x miss - 1 board

Close grip bench
115 x 10
125 x 10
135 x 10

Low cable row
160 x 10 x 3

Lat pulldown
120 x 10
140 x 10 x 2

45 min cardio (25 recumbent bike/20 cross ramp)

NUCadet97
01-13-2009, 06:26 AM
Just cardio on Monday. 45 min (30 on crossramp/15 recumbant bike).

NUCadet97
01-14-2009, 08:27 AM
Tuesday's WO
Shoulder/bicep/abs

Shoulder Press
bar x 10
65 x 10
95 x 8
115 x 5 x 2

Upright row
bar x 10
65 x 8
85 x 8 x 3
95 x 5

Shrug
245 x 8 x 3
285 x 6 x 2

Lateral DB raise
20 x 10 x 3

Hammer Curls
30 x 10
32.5 x 10 x 2
35 x 10

Preacher Curl
45 x 10
55 x 8
75 x 3
65 x 3

Decline crunch
3 x 50

NUCadet97
01-16-2009, 06:17 AM
Wednesday's Workout
DE Lower

Frunt lunge on machine
90 x 10
180 x 10
360 x 7
450 x 6 x 2
540 x 5 x 2

Rack pull from just above center of knee
185 x 10
225 x 8
275 x 8
295 x 6
315 x 5
335 x 4
355 x 3
365 x miss

Calf Presses
195 x 10
225 x 10 x 2
240 x 10 x 2
255 x 8

Abbductor
70 x 10
80 x 10
90 x 10
100 x 10

Adductor
60 x 10
70 x 10 x 3

lil' power
01-16-2009, 07:50 AM
Ang,

schedule changes...
looks like this Sat @ 11 for ME Bench
Sun around 2'ish for DE lower

NUCadet97
01-16-2009, 09:19 AM
Thursday's Workout
DE Upper

This workout slugged it out a bit. Earlier in the day I had blood drawn, passed out because it took so freaking long and I hadn't eaten. For the rest of the day I felt really weak and just not with it so effort was not 100%.

Speed bench
bar x 8 x 3 (index on ring, index on smooth, comp)
95 x 3 x 3 (index on ring, index on smooth, comp)
100 x 3 x 3 (index on ring, index on smooth, comp)
100 x 3 x 3 (index on ring, index on smooth, comp)
100 x 3 x 3 (index on ring, index on smooth, comp)
95 x 20 (comp)

DB Incline press
40 x 16
40 x 13
40 x 10

Horizontal chin ups
BW x 10 x 2

Seated iso low rows
45 x 10 x 3 (narrow, high, wide grips)
90 x 10 x 3 (narrow, high, wide grips)
135 x 8
180 x 6 (straps)
205 x 6 (straps)
215 x 6 (straps)

NUCadet97
01-16-2009, 09:21 AM
Ang,

schedule changes...
looks like this Sat @ 11 for ME Bench
Sun around 2'ish for DE lower

Thanks for the heads up I will see you Sat, hopefully the ME won't lag too bad since my DE bench day was kind of light.

NUCadet97
01-19-2009, 06:16 AM
Saturday's Workout - ME Upper

Bench Press
bar x 8 x 3 (pinkie on ring, index on smooth, index on ring)
135 x 5
155 x 3
185 x 3 - carpet
195 x 3 - carpet
205 x 2 - carpet
210 x 1 - carpet
215 x miss
215 x 1 - carpet PR :strong:
195 x 3 x 2 - carpet

DB flat bench
60 x 6
65 x 6
70 x 6

CSR
45 x 6 x 3 (neutral narrow, wide and middle grip)
70 x 6 x 3 (neutral narrow, wide and middle grip)
70 x 6 x 3 (neutral narrow, wide and middle grip)

Tate Press
20 x 10
30 x 10
35 x 10

Donnajo
01-19-2009, 06:18 AM
Good benching girl!!!! You are one strong lady...

NUCadet97
01-19-2009, 06:27 AM
Sunday's Workout - DE Lower

Box Squats (13.5")
bar x 5
95 x 5
135 x 2
155 x 2
165 x 2
175 x 2 x 3

Speed deadlifts (off 3" platform)
135 x 2
155 x 1
165 x 1 x 5

Sumo deadlifts
165 x 5 x 3

Reverse Hypers
40 x 10 x 2
45 x 10

Lying leg curls
85 x 10
95 x 10 x 2

NUCadet97
01-23-2009, 05:55 AM
Thursday's Workout - ME-Lower

Box Squats (13.5")
bar x 10
115 x 5
135 x 5
185 x 3
205 x 3
215 x 2
135 x 5

Deadlift (Sumo/Conv)
135 x 5 x 2
185 x 5 x 2
225 x 3 x 2
245 x 3 x 2
265 x 3 x 2
285 x 1 x 2
295 x 1 conv. missed sumo

Seated cable row
90 x 10
120 x 10
150 x 10
180 x 10

Hammer Curls
32.5 x 10 x 2
35 x 10
40 x 7

30 min sauna

NUCadet97
01-26-2009, 07:15 AM
Saturday - ME Bench

Flat Bench (Full ROM)
barx8x3 (narrow, wide, comp)
135x5
155x3
185x3
195x2
200 - miss got it off the chest then stalled 1/2 way up.

DB Floor Press
42.5x5
50x5
60x5
70x5

Rope press downs
42.5x10
57.5x10
65x10

Close grip rows - dual pulley system
90x10x3

Face pulls
42.5x10
57.5x10
80x10 crazy heavy...had to have Vikki hold me in place, the last two were not all the way back to face

Reverse curls (EZ-bar)
35x10
45x10x2

NUCadet97
01-26-2009, 07:24 AM
Sunday's Workout

cardio - 25 min elliptical in am

DE Lower - pm

Speed DLs
135x3x2 (conv/sumo)
175x1x7 conv

Speed Box Squats (13.5")
barx5
dbld micro minisx3
bar weight w/ micros:
115x2
125x2x5

Reverse Hypers
40x10
45x10x2

DB holds for grip - hold top end
10's x 3 to failure

Donnajo
01-26-2009, 07:25 AM
Hey,,those workouts look familiar....LOL!

NUCadet97
01-26-2009, 09:48 AM
Hey,,those workouts look familiar....LOL!

Imagine that :clown:

NUCadet97
01-27-2009, 06:43 AM
Monday's Workout
Arms/Shoulders

Super setted
Overhead BB Press
barx10
95x6x2
105x6x2

Side Raise
10x12
15x12x3

Super setted
DB Shrug (straps)
100x10x3

BB Shrug (straps)
265x10x3

Super setted
Seated DB curl
25x8x4

Overhead DB extension
70x8x4

30 min xramp

NUCadet97
01-29-2009, 09:45 AM
Wednesday's Workout ~ DE Upper

Speed bench
bar x 8 x 3 (index on ring, index on smooth, comp)
bar x 8 x 3 w/ dbld minis (index on ring, index on smooth, comp)
55 x 3 w/ dbld minis
65 x 3 w/ dbld minis
85 x 3 w/ dbld minis (too slow)
75 x 3 x 5 w/ dbld minis
100 x 3 x 3 straight weight no bands

DB Incline press
40 x 20 x 2
40 x 18

Skull crushers
65 x 10 x 3

DB rows
80 x 10 (straps)
85 x 10 (straps)
90 x 10 (straps)

Internal/external rotator cuff
30 x 15 x 3

Reverse pec deck
90 x 10 x 3

NUCadet97
01-30-2009, 06:18 AM
Thursday's Workout ~ ME-Lower

45 deg leg press
270x8
450x8
540x8
630x8
720x8x3

Deadlift
135x5x2 (sumo/conv)
225x3x2 (sumo/conv)
245x3 (conv)
275x2 (conv)
295x1x1.5 (conv) 2nd attempt stalled 6 inches off the floor
300x1x1.5 (conv) 2nd attempt stalled 6 inches off the floor :shoot: PR
Finally got the 300 lb monkey off my back I have been working on this for what seems like forever (really only 10 weeks). Lowering the volume probably helped alot too. Finally a 300 lb pull.

Calf press
225x10
240x10x2
255x10

Lat pulldown
135x10x3

15 min sauna

lil' power
01-30-2009, 05:28 PM
Yay for the 300 pull now on to 3 plates!!!

NUCadet97
02-02-2009, 10:33 AM
Yay for the 300 pull now on to 3 plates!!!

Hell yeah!!

NUCadet97
02-02-2009, 10:33 AM
Saturday ~ ME Bench
Flat Bench (Full ROM)
Barx8x3 (narrow, wide, comp)
135x5
185x3
195x1
200x1 :strong: PR Missed this last week and just had to get that miss out of my head. Glad to get into the 200's. Have this stupid head thing working into my head about the wrist wraps. I have been traing with a set of 12 inch wraps and just bought some 20 inch Convicts. Just can't get my head to lift the heavy weight with the convicts yet. Stupid mind game.

DB Press
60x5
65x5
70x5
75x5

Lat Pulldown
140x10x3

Rolling DBs
35x10x3

Overall feeling pretty strong.

NUCadet97
02-02-2009, 10:41 AM
Sunday ~ DE Lower

Speed Box Squats (13.5")
barx8
135x5
155x2x2
165x2
175x2x3

Speed DLs
135x2
175x1x2
185x1x4

Cable Pull Thrus
50x10
65x10
72.5x10

Standing Leg curls (single)
50x10
60x10
70x10

Abs
Medicine ball variations

Donnajo
02-02-2009, 11:54 AM
I am still cooler than you for doing lying leg curls...................:D LOL.....

NUCadet97
02-02-2009, 02:56 PM
too cool for school

NUCadet97
02-03-2009, 06:19 AM
Monday's Workout
Arms/Shoulders

BB Front Raise (pre-made BB)
30x10
40x10x3

Upright row
barx10
65x8
85x8x3

Lateral raise (machine)
20x10x3

Reverse grip pressdown
60x10
90x10
105x10x3

Bicep curl pyramid of doom (pre-made EZ-bars)
up and down twice w/ no rest on the way up or down - 3 min break between ascending or descending - 5 min break between complete pyramids.
25x12x4
35x10x4
45x8x4
55x6x4
65x4x4

20 min elliptical

I hadn't done the bicep curl pyramids in quite a while, they are a great exercise when I get done it feels like my forearms are going to fall out on the floor, it is almost impossible to write in the journal after the 2 sets. It does look funny though on the last time down when you get back to the 25's and repping out 12 looks like a major undertaking.

lil' power
02-03-2009, 06:28 AM
good w/o. Lucky you, I couldn't get to the gym yesterday due to the snow.

We finally got some snow in the valley !

NUCadet97
02-03-2009, 12:29 PM
Yeah the snow was fun it made me want to go throw snowballs or something. That sounds like a DE arm workout

NUCadet97
02-05-2009, 07:54 AM
Wednesday's Workout ~ DE Upper

Speed bench
barx8x3 (index on ring, index on smooth, comp)
barx8x3 w/ dbld minis (index on ring, index on smooth, comp)
75x3x8 w/ dbld minis
100x3x3 straight weight no bands

DB Decline press
40x20
42.5x20x2

Skull crushers
65x10x3

Cable rows
135x10x3

Internal rotator cuff
15x30
External rotator cuff
30x25

Face pull (focus on contraction-hold for 2 sec)
60x1x3

Decline crunch
30x3

lil' power
02-05-2009, 06:53 PM
Speed day looking good!

Are you ready? Openers for bench on Saturday!

NUCadet97
02-06-2009, 10:30 AM
Speed day looking good!

Are you ready? Openers for bench on Saturday!


Sure am are we on for 11am. I hit openers on DL yesterday will post later solid at 275 and 295. Ready...lets get this on!!!

NUCadet97
02-06-2009, 10:39 AM
Thursday's Workout ~ ME Lower

Working much lighter than normal...ramping down cycle in preparation for the state meet.

Deadlift (Conv) ~ w/u and openers
135x5
225x3
245x3
275x1
295x1

Seated leg curls
50x10
60x10
70x10

Leg extensions
140x10x3

Calf Raises
255x10x3 ---Vikki I expect the calf competition to be popping up after the meet :evillaugh: what do you think 1RM or reps

30 min sauna

lil' power
02-06-2009, 11:06 AM
So I'm assuming the 295 is your DL opener, correct?

Way to go.

Calf press, I was thinking rep challenge, just so I won't be able to walk the next day!

Donnajo
02-06-2009, 11:44 AM
Let me know if you guys need a spot on the calf machine...If it gets too heavy though we might need Lones to spot...LOL

Travis Bell
02-06-2009, 11:53 AM
If it gets too heavy though we might need Lones to spot...LOL

I think he's still busy on the eliptical....hahaha

Donnajo
02-06-2009, 11:55 AM
I think he's still busy on the eliptical....hahaha

LOL.....there was actually a guy at the gym that was doing seated calf raises and he walked up to Lones and asked him to spot him on the seated calf raise.....We all had a confused look on our face...WTF???? LOL.......so that is the new joke now...

NUCadet97
02-06-2009, 01:18 PM
Vikki - reps sounds good of course when the calf falls out on the floor we may need a clean up crew...as far as DL you'll just have to wait and see ;)

Donna - thanks for the offer of a spot it gets crazy on the calf machine, but maybe you can catch the popping calf muscle we don't want to put an eye out

Travis Bell
02-06-2009, 02:53 PM
LOL.....there was actually a guy at the gym that was doing seated calf raises and he walked up to Lones and asked him to spot him on the seated calf raise.....We all had a confused look on our face...WTF???? LOL.......so that is the new joke now...

hahaha that's classic

NUCadet97
02-09-2009, 06:17 AM
Saturday ~ ME bench

Flat Bench (Full ROM)
Barx8x3 (narrow, wide, comp)
135x5
165x3
185x1
195x1x2

paused rep work on the low bench
155x3x3

DB Press
50x10
60x10
65x10

DB standing row, focus on retracting shoulder blades
40x10x3

Rolling DBs
32.5x10
35x10
40x10

DB side oblique raises
35x10x3

NUCadet97
02-09-2009, 06:24 AM
5K run in the am--33m43s

Sunday ~ DE Lower

Speed squats (full ROM)
barx3
135x2
165x2
185x2x6

Speed DLs
135x3
175x1
185x1x5

Reverse hypers
35x10
40x10
45x10

Cable kneeling crunch
65x10
80x10
95x10x2

NUCadet97
02-10-2009, 06:02 AM
Monday's Workout ~ Arms/Shoulders

Bicep curl to shoulder press
27.5x10x3

Front BB raise
40x10x3

BB curl
40x10x3

Iso-lateral bicep curl (HS)
30x20x2
30x12

Shoulder press (EPIC)
60x10
80x10
100x10

Lateral shoulder raise (Atlantis)
45x10
60x10
75x8

20 min xramp

NUCadet97
02-13-2009, 07:35 AM
Wednesday's Workout ~ DE Upper

Speed bench
barx8x3 (index on ring, index on smooth, comp)
barx8x3 w/ dbld minis (index on ring, index on smooth, comp)
80x3x8 w/ dbld minis
100x3x3 straight weight no bands

DB Decline press
40x20x3
42.5x20x2

Close grip bench
100x8x3

NUCadet97
02-13-2009, 07:37 AM
Thursday's Workout ~ ME Lower

Straight leg deadlift
135x8x2
225x6x3
275x4x2

Leg Press
270x8x2 (narrow/wide stance)
270x8x2 (narrow/wide stance)
270x8x2 (narrow/wide stance)
450x8x2 (narrow/wide stance)
450x8x2 (narrow/wide stance)
450x8x2 (narrow/wide stance)

:evillaugh: new piece of equipment in the gym tonight, something actually for the lifters and not another piece of useless cardio equipment. We now have a legend pro series power rack. It has multiple pegs to attach bands to (both top and bottom), a wooden deadlift platform and squat surface, two attachments for ghetto BB T-rows. Enough room so two people could train at once on inside rack one outside.

NUCadet97
02-16-2009, 07:42 AM
Saturday ~ ME bench not really a ME day just keeping some blood flowing and trying to stay in some kind of routine. One week before comp.

Flat Bench (Full ROM)
Barx8x3 (narrow, wide, comp)
135x5x3
155x5x3
165x3x2
175x2x2

Rotator cuff for rehab
Int: 15x10x3
Ext: 15x10x3

Single arm tricep pushdown
45x10
60x10x2

Rotary lat pulldown
45'sx10x3

cardio/steam room/whirlpool

Donnajo
02-16-2009, 09:53 AM
See you saturday!!!!

NUCadet97
02-17-2009, 06:37 AM
Sunday - 2/15/09
30 min arc trainer

Monday - 2/16/09
30 min cross ramp

See everybody at weigh-ins on Friday

jumperzz
02-17-2009, 06:40 AM
dam,you are strong for a female....you bench more than i did,keep up the good work :D

Donnajo
02-22-2009, 04:59 PM
Great job at the meet...congrats on the deadlift PR...i know it is ironic but we all know you are the bench queen...I think maybe you are cool too...lol

NUCadet97
02-23-2009, 11:26 AM
Weighed in at 190 (lightest in 5 years), then ate like a cow. Competed in the raw push/pull.

Bench
185 1st attempt (easy-peasy)
195 2nd attempt (no good I racked it before the command, stupid mental lapse) :bang:
200 3rd attempt (no good stalled about 4 inches off chest)
The lapse in mental focus really fried me, I had to take a break and vent in the truck outside, it was so riduculously stupid and I think that's why I was so upset. It's one think not to have the strength but another to mentally loose it. However, I will learn from this and train not to instantly rack it after completing the lift in order to get it right for the next meet.

Channeled my inner bench queen because i was still pretty miffed about the bench results into the deadlift. This is not my favorite lift and is the one I most worry about.
275 opener flew up
295 2nd attempt flew up what I might actually pull a big number this is crazy
305 3rd attempt right up with more in the tank so I thought what the hell and called for a...
4th attempt at 315...NAILED IT for a huge PR!!! :strong:

Overall total 490

BTW congrats to Vikki, Lones, Mitchel, and Donna we all work out together and we all dominated the Deadlift with everybody getting a PR!!!

NUCadet97
02-23-2009, 11:29 AM
Great job at the meet...congrats on the deadlift PR...i know it is ironic but we all know you are the bench queen...I think maybe you are cool too...lol

Thanks girl...Can't wait to get back in the gym this weekend and just get lifting again, w/o the pressure

lil' power
02-23-2009, 12:29 PM
Great job on those DL's girl....don't worry bench queen, it'll all come back now.

Yes, Mitch is still stoked...put his trophy up w/mine...but mine's just way cooler....

NUCadet97
02-24-2009, 06:34 AM
Monday's Workout ~ Arms/Shoulders

BB overhead press
barx10
65x8
95x6
105x4x3

DB lateral raise
10x10
15x12x3

DB curl
25x12x3

Preacher curl (HS)
35x20
60x8x3

Reverse pec deck
70x20x3

NUCadet97
02-25-2009, 08:27 AM
Tuesday cardio day
5K run in 33:10 min

Worked on setting up some new goals for my next meet in May
215lb bench and a 355lb deadlift

Donnajo
02-25-2009, 08:31 AM
Awesome goals but you do know I can't let you pass me on deadlift...lol


Hey take a pic and post it of the new rack at oak ridge...i am curious..

we mentioned something to the west club on tuesday...:evillaugh:

NUCadet97
02-25-2009, 08:38 AM
Awesome goals but you do know I can't let you pass me on deadlift...lol I can never be cooler than you on deadlift but I guess I'll stoke the fire and you'll just have to get stronger to!! :whip:


Hey take a pic and post it of the new rack at oak ridge...i am curious..Will do I'll grab my camera tomorrow and take a shot while I am doing my chain deadlifts

we mentioned something to the west club on tuesday...:evillaugh:

If the west gets one we need to get them to get one with the pins on the outside for the deadlift platform

lil' power
02-25-2009, 01:14 PM
Tuesday cardio day
5K run in 33:10 min

Worked on setting up some new goals for my next meet in May
215lb bench and a 355lb deadlift

crap...I'll let you have the bench, but I can't let either one of you pass me up on the DL....

NUCadet97
02-25-2009, 02:52 PM
Vikki-you are master of the DL, I am just instigating :evillaugh: especially since Donna had to go and get the extra 10lbs, and you did get 375 to move.

It's probably a pretty lofty goal but what the heck gotta start somewhere
and now that your 4th on the PL list, well it motivated me to want to move up out of the mid-pack too.

As well as we all rocked the DL this meet we should be able to push it even higher for the upcoming meets!!

Yeah I drank the kool-aid this morning.

NUCadet97
02-26-2009, 06:42 AM
Wednesday's Workout ~ DE Upper

Tested out the new rack using the band pegs for my speed bench. Much better set up, not so much time trying to get the db's in just the right place, and I swear it felt like more band tension, maybe the pegs are slightly lower to the ground then db's or maybe its in my head.

Speed bench
barx10x3
barx5x3 (dbld minis)
80x3x8 (dbld minis)
105x3x3 (straight weight)

Skull crushers
70x10x3

DB decline bench
42.5x20x3

Reverse grip pulldown
105x12
120x12x2

T-bar row (using grappler attachment) SS with static holds of 1 plate on the "fat" end until failure
45x10
80x10
115x10
140x8

NUCadet97
02-27-2009, 05:57 AM
Thursday's Workout ~ ME Lower

Did deadlifts on the new deadlift platform with some 3/8 inch chains (40lbs for the set). This is a first I am sure for the Rush, between the inevitable stares and funny looks I really liked this workout. The manager came over and I thought for sure he was going to make some ignorant comment, but instead he was cool with it and actually realized what a great tool they are. Actually had one of my friends that lifts there offer to make some custom collars for the bar to hold them. SWEET!! Pictures will follow in a later post.

Deadlifts (conventional)
barx8
barx8 (add chains for rest of workout)
135x8
185x5
225x5
245x5
265x3
275x1x4

Calf raises
255x12x3

Single leg curls (standing)
60x10x2
70x10

Back hyperextensions
50lbsx12x3

NUCadet97
02-27-2009, 06:01 AM
Awesome goals but you do know I can't let you pass me on deadlift...lol


Hey take a pic and post it of the new rack at oak ridge...i am curious..

we mentioned something to the west club on tuesday...:evillaugh:

Here are the pics... Inside the rack it looks like the width is +/-39 inches if you stood on the very edge it might get you 45 inches. Sorry some of them are blurry.

lil' power
02-27-2009, 08:01 AM
looks really good Angie....I'm going have to come up and play too.

Donnajo
02-27-2009, 10:38 AM
Wow, that is cool looking.......although I wonder if that is still not wide enough for Lones........

You need to bring those pics to west club so we can show the manager and convince them to get one there....:evillaugh:

NUCadet97
02-27-2009, 03:42 PM
Here is the 2nd attempt 195lbs at TN state Championships, beat the rack call so it did not count.
Bsxr8haXSvE

NUCadet97
02-27-2009, 07:34 PM
Here are the DL's from last weeks TN State meet weights are 275,295 and 305
yDIelHipXAM
h_TZ1Soyeho
kZRP-1p4_wk

NUCadet97
02-27-2009, 07:48 PM
Here is the 315 4th attempt for the record
Little celebration yell in the lift, it was ironic to pull so much better than I bench its usually the other way around. Now I just need to keep working on form.
a4Ix7hfVWH0

NUCadet97
03-09-2009, 07:17 AM
Saturday - ME Bench

Strive chest press:
35x10x3 (overload beg,mid,end)

Bench:
barx8x3
135x5
155x5
185x3
190x2x3 (2nd rep of each set was a forced rep)
195x1 (carpet)
165x5

Rack lockouts:
135x5
165x4

BB Shrugs:
135x10
295x10
315 x 10 (straps)

Tate presses:
30x10
35x10
40x10

Cable rows:
120x10x2
140x10

NUCadet97
03-09-2009, 08:41 AM
Sunday - DE Lower
We did the DE workout in Oak Ridge I really like the set up for pulls much better, since the rack has band pegs the resistance can be more controlled and set up time is nothing.

Deficit speed pulls dbl+ mini's
135x1x3
185x1x3
195x1x3

Box squat:
135x2
155x2
185x2
195x2
205x2 (too slow)
195x2

Pull throughs:
105x10
120x10
135x10

back hyperextensions:
50lbsx10x3

Decline situps:
BWx25x3

Standing calves
255x12x3

Grappler BB hold:
35lb plate on each x 1 min
45lb plate on each x 45 sec
45lb plate on each x 38 sec

NUCadet97
03-10-2009, 06:09 AM
Monday - Arms/Shoulders

EZ bar curl:
35x10
55x10x4

DB curl to overhead press:
27.5x8x2
30x8

Preacher curl:
45x10
60x6
60x5
50x6

Upright row:
barx10
65x8
75x8
85x8x3

Rotator cuff:
Internal 15x10x3
External 30x10x3

15 min cardio/15 min sauna

NUCadet97
03-12-2009, 07:49 AM
Tuesday ~ Cardio only
10 min rowing machine
30 min cross ramp

Wednesday's Workout ~ DE Upper

Speed bench
barx10x3
115x3x8
120x3x6

Skull crushers
75x10x3

DB incline bench
40x15x3

Seated iso low row
180x8x3

Lateral raises
15x10x3

Assisted dip
BW-70lbsx10x3

lil' power
03-12-2009, 02:31 PM
hey Angie, when are you starting your next meet prep cycle?

NUCadet97
03-13-2009, 07:58 AM
Next cycle starts 3/21 that is approximately 9 weeks out, but I know I am missing one week of traing so it'll give me 8 solid weeks. I wanted to change it up and see if the slightly shorter cyle will have me peaking at the meet. I felt like I peaked two-three weeks before states.

Looking to do some reverse band presses Saturday, if you all will help me figure out how to set them up over at West. I assume its 2pm both days.

NUCadet97
03-13-2009, 08:17 AM
Thursday's Workout ~ ME Lower

Deadlifts off a 6 inch platform (conventional)
135x5
225x3
245x3
275x2
295x1
305x1

Power cleans
Trying to learn these form an olympic lifter at the gym to improve drive from the knees and hips. Wicked complicated will take much practice.

95x3x3 form is awesome from floor to thigh...sucks from thigh to catch moved on to trying hang pulls...better form but still not pretty
95x5x3

BB Row
135x8x3

GMs
135x8x3

Lat pulldown
120x10
135x8
150x8x2

Decline crunch
BWx50x3

lil' power
03-13-2009, 10:49 AM
Thursday's Workout ~ ME Lower

Deadlifts off a 6 inch platform (conventional)

Power cleans
Trying to learn these form an olympic lifter at the gym to improve drive from the knees and hips. Wicked complicated will take much practice.


6" platform, were sitting on your ankles????

Yea, I love oly lifting but it is much more technical.

See ya on Sat, I'm guessing 1 pm @ West. We've done reverse band bench in the cage hanging off the pull up bars...it was ok...

NUCadet97
03-13-2009, 11:09 AM
Standing on one of those aerobic step things, so arch pretty much in contact with bar at rest. I was wondering how much weight those things were rated for, and just waiting to come crashing through it but they are much stronger than they look and that I thought.

That extra ROM really adds some difficulty.

See you Sat.

Lones Green
03-13-2009, 12:56 PM
Standing on one of those aerobic step things, so arch pretty much in contact with bar at rest. I was wondering how much weight those things were rated for, and just waiting to come crashing through it but they are much stronger than they look and that I thought.

That extra ROM really adds some difficulty.

See you Sat.

I went through one of those a long time ago, a reebok one. I think I was pulling 365 off it, it cracked, and, well...you know the rest

Donnajo
03-13-2009, 01:13 PM
If you don't want to do the full clean just do a clean pull. It is just the pull from the floor , drive the hips , and then shrug. That will help with hip drive without having to do the full movement if you don't want to.

NUCadet97
03-13-2009, 02:08 PM
I went through one of those a long time ago, a reebok one. I think I was pulling 365 off it, it cracked, and, well...you know the rest

I was using a reebok one so that means I should be good for about 475 no worries.

NUCadet97
03-13-2009, 02:10 PM
If you don't want to do the full clean just do a clean pull. It is just the pull from the floor , drive the hips , and then shrug. That will help with hip drive without having to do the full movement if you don't want to.


Yeah that is sort of waht I moved onto a "hang pull". Starting from just above knee accelerating with the hip drive...extension up to standing on toes then shrug the weight still not very gracefull. Guess as always i appear to be built for power not for speed.

NUCadet97
03-16-2009, 05:53 AM
Saturday ~ ME Upper

Reverse band bench (light bands)
barx8x3
135x8
185x5
205x5
225x3
245x3
265x0x2 first time the band tension suprised me and I got all manner of loose second time I felt much tighter and stronger but it stalled 3-4 inches off chest
245x2
225x4
w/out bands
155x5x3

DB Floor Press
55x10
65x9
75x3
60x5x2

Rolling DB
35x10
42.5x10
45x10

CSR
45x10
70x10
80x10

Face pulls
50x10
57.5x10x2

NUCadet97
03-16-2009, 06:01 AM
Sunday ~ DE Lower
20 min stepmill intervals in morning, followed by 15 min sauna

Box Squat
barx5
135x2
185x2x2
195x2x4

Speed deads (conv)
135x2
185x1
225x1x2
225x2x4

GHR's
BWx10x2
BWx9

Crunch
20x3

Standing leg curls
60x10x3

Side obliques
55x10
60x10x2

15 min sauna

Donnajo
03-16-2009, 06:42 AM
I am happy about those speed pulls....we are getting stronger girly!:D

NUCadet97
03-16-2009, 08:00 AM
I am happy about those speed pulls....we are getting stronger girly!:D

WE sure are...not bad for a couple of girls! The really sick thing is they still felt fast like we could go up next Sunday :evillaugh:

HAve a god week I am off to the woods of McMinnville

NUCadet97
03-19-2009, 06:57 AM
Wednesday's Workout ~ DE Upper

Chaos bench suspended with mm and minis
barx8x3
2 (10's)x8
4 (10's)x8
6 (10's)x8
2 (25's)+2(10's)x6
2 (25's)+4(10's)x5x5

Skull crushers
75x10x2
75x7

DB decline bench
42.5x20x3

Assisted dips
-70x10x3

Seated iso low row
135x8x3

Lateral raises
17.5x15x3

15 min sauna

NUCadet97
03-20-2009, 06:03 AM
Thursday's Workout ~ ME Lower

Deadlifts off a 6 inch platform (conventional)
135x5
225x3
245x3
275x3
295x1
305x1
310x1

Landmine (left/right)
barx8
35x8
45x8
70x8

BB Row
135x8x3

Grappler squat
barx8
45x8
90x5x2

Reverse grip lat pulldown
120x10
135x8
150x8x2

NUCadet97
03-23-2009, 10:51 AM
Saturday's Workout ~ ME Upper

Reverse band bench (blues)
barx8x3
185x5
205x5
225x5
245x2

JM Presses
95x8
105x8
115x7

DB press
65x8
70x7
75x5

Overhead press
barx10
95x6
105x5
105x4
105x3

Tricep Extensions (DB)
55x15
65x8
75x5

Straight arm pulldown
45x10
60x10x2

NUCadet97
03-23-2009, 10:54 AM
Sunday ~ DE Lower

Deficit speed pulls dbl+ mm's
135x1
145x1x3
165x1x3
185x1 too slow
175x1x2

Box squat (14" box):
barx8
135x2
185x2x2
195x2x4

Standing leg curl:
60x10
65x10x2

Side raises:
60x10x3

Decline situps:
BW+10lbsx30x3

Hip adductor/abbductor
60x20x3

lil' power
03-23-2009, 11:22 AM
Good w/out. Sorry about Sunday...my bad

NUCadet97
03-26-2009, 10:23 AM
Wednesday's Workout ~ DE Upper

Speed Bench with minis
barx8x3
85x3x8
110x3x4 (no bands)

Skull crushers
85x10
85x8x2

DB flat bench
50x15x3

Assisted dips
-60x10x3

Seated iso low row
135x8x3

Lateral raises
17.5x10x3

NUCadet97
03-27-2009, 06:26 AM
Thursday's Workout ~ ME Lower

Deadlifts off a 4 inch platform (conventional)
135x5
225x3
275x3
295x1
305x1
315x1 :strong:
320x0
325x0

Barbell step ups
barx8
95x10x4

Seated good mornings
barx8
95x4
135x8x3

Reverse grip lat pulldown
120x10
135x8x3
150x8

Donnajo
03-29-2009, 05:47 PM
What happened to you today? We missed you.

NUCadet97
03-31-2009, 06:02 AM
Wanted to do speed pulls with bands so I stayed in Oak Ridge, and I was tired. Sorry I will catch up with you guys next weekend.

NUCadet97
03-31-2009, 06:06 AM
Saturday's workout

Flat bench
barx8x3
135x5
155x5
185x3
195x3 (1-board)
205x2 (1-board)
215x1 (1-board) PR
225xmiss (1-board)
165x5x3

DB floor press
65x10
70x5
70x7
70x6

Front plate raise
35x12x3

DB rows
70x15x3

DB Elbows out SS w/ french press
Elbows out=20x15 25x15 25x15
French press=20x10 25x5 25x7

NUCadet97
03-31-2009, 06:11 AM
Sunday's workout - DE Lower

Box squats (14")
barx8
135x2
185x2x2
195x2x4

Speed pulls w/ dbld mm 2" deficit
165x1x3
170x1x3
175x1x3

Seated leg curl
100x10
120x10
130x10

Low back extensions
100x15
130x15
160x15

Decline crunch (all ab work SS)
22.5x10x3
Decline Russian twist
22.5x10x3
Decline reverse crunch
BWx10x3

NUCadet97
03-31-2009, 07:29 AM
Monday's Workout

EZ-Curl pyramid (of doom)
25x12x4
35x10x4
45x8x4
55x6x4
65x4x4

DB curl to overhead press
27.5x8x3

Pushups
20 x regular
20 x decline on bosu
20 x incline on reversed bosu

Rear delt
80x10x2
90x10

DB Lateral raise SS with front raise
17.5x8x3

lil' power
03-31-2009, 08:16 AM
Monday's Workout

EZ-Curl pyramid (of doom)
25x12x4
35x10x4
45x8x4
55x6x4
65x4x4

DB curl to overhead press
27.5x8x3

Pushups
20 x regular
20 x decline on bosu
20 x incline on reversed bosu

Rear delt
80x10x2
90x10

DB Lateral raise SS with front raise
17.5x8x3

That's an interesting w/out ?????

NUCadet97
03-31-2009, 11:30 AM
Every Monday arms and shoulders as a supplement to everything else.

Mainly because there is not much specifically aimed at them in the Westside template. I know they get worked in tandom but it doesn't seem that the biceps get hammered enough. By the end of two pyramids of doom the biceps are crying for mercy. Also gotta keep those shoulders in good shape.

NUCadet97
04-02-2009, 05:47 AM
Tuesday ~ Cardio only
30 min cross ramp

Wednesday's Workout ~ DE Upper

Speed bench w/ dbld minis
barx8x3 (no bands)
bar x8x2
90x3x8
110x3x4 (no bands)

DB tricep extensions
70x10x3

DB decline bench
45x20x3

Upright row
barx10
75x10x3

BB front raises
40x10x3

Decline crunch
BW+25x50

Decline obliques
25 to each side

Decline raises
BWx25

Decline crunch
BWx25

15 min bike

Lones Green
04-02-2009, 07:16 AM
Every Monday arms and shoulders as a supplement to everything else.

Mainly because there is not much specifically aimed at them in the Westside template. I know they get worked in tandom but it doesn't seem that the biceps get hammered enough. By the end of two pyramids of doom the biceps are crying for mercy. Also gotta keep those shoulders in good shape.

The shoulders get hit MORE than enough with benching, and all of your back work as well. Look at the guys from Westside, you can't really argue with results.

As for biceps those also get hit hard with your back work.

Get this bodybuilding junk out of your head

NUCadet97
04-02-2009, 03:05 PM
Get this bodybuilding junk out of your head

We'll just have to agree to disagree, but it is definately not anything associated with "bodybuilding" I do not and have not ever aspired to lift like they do.

I just feel that for me personally it is important to train the biceps in order to maintain a healty elbow joint. An out of balance triceps muscle with no biceps strength is heading for an elbow injury. Same goes for the shoulders, I know that after my surgery I had an overdeveloped anterior delt compared to the lateral and posterior delt as well as all those other little support muscles so I work them a little extra.

I understand your position and your goals, I really do, and I value your opinion but I think of this as more prehab than anything. I never do very heavy weight its mostly volume.

See ya Saturday

Lones Green
04-02-2009, 05:50 PM
We'll just have to agree to disagree, but it is definately not anything associated with "bodybuilding" I do not and have not ever aspired to lift like they do.

I just feel that for me personally it is important to train the biceps in order to maintain a healty elbow joint. An out of balance triceps muscle with no biceps strength is heading for an elbow injury. Same goes for the shoulders, I know that after my surgery I had an overdeveloped anterior delt compared to the lateral and posterior delt as well as all those other little support muscles so I work them a little extra.

I understand your position and your goals, I really do, and I value your opinion but I think of this as more prehab than anything. I never do very heavy weight its mostly volume.

See ya Saturday

Sure. I think its ridiculous to say someone who doesn't bicep curl has a weak bicep though. You can build and strengthen the bicep plenty with row work. The anterior delt of course gets hit very hard with benching, but pushups and overhead press work is just more anterior delt work. In fact, pushups are pretty hard on the rear delt. Raises are the way to go.

I'm just trying to get you stronger. I think you could combine those workouts into your ME and DE bench sessions and see better carryover to your bench. 225 would come a lot quicker. Keep hitting the speed bench work and one board hard, because you seem to get stuck off the chest just about every time you miss. I'm not sure if this is a strength issue, but seems more of a form issue. More upper back work would be great, that should keep you real tight.

NUCadet97
04-03-2009, 06:21 AM
Thursday's Workout ~ ME Lower

Deadlifts off a 4 inch platform (conventional)
185x5
225x5
275x3
295x2
300x2 (reset in between reps)
310x1
320x1 PR :strong: (sort of a grinder and the lockout took forever, but its a 5lb pr)

Reverse lunge
barx8
65x8
85x8x3

DB rows
95x8x3 (straps)

Leg Press
180x10
360x8
540x8
630x6

Lat pulldown
150x8x3

Grip work

NUCadet97
04-03-2009, 06:25 AM
I have really been trying to focus on more upper back and lats, and you're right about the one-board I did it last week, this week I want to do a two board and then I have one-board scheduled for three weeks.

For DE I am rotating speed straight, speed bands and chaos.

lil' power
04-03-2009, 06:27 AM
congrats on the PR!! If you getting 320 from 4" platform you'll smoke the meet PR too.

Rows w/95# DBs....now that's working your back....Strong Chick!

Lones Green
04-03-2009, 10:13 AM
I have really been trying to focus on more upper back and lats, and you're right about the one-board I did it last week, this week I want to do a two board and then I have one-board scheduled for three weeks.

For DE I am rotating speed straight, speed bands and chaos.

Make sure you are switching your exercises enough - you will become stagnant on a 1 board using it that many times in a row. Thats why the conjugate method is used.

NUCadet97
04-06-2009, 07:44 AM
Saturday's workout - ME Upper

Flat bench
barx8x3
135x5
185x3
205x3 (2-board)
215x3 (2-board)
225x2 (2-board) PR
235x0x2 (2-board) 1st one I got loose off the board, second one I was way tighter but just lacked strength.
175x5x3

DB press
60x8
70x8
75x5

Rolling DBs
30x10x2
35x10

Dual cable row
50x10
60x10
70x10

Rear delt
90x10x3

NUCadet97
04-06-2009, 07:47 AM
Sunday's Workout ~ DE Lower

Box Squats (13" box)
barx8
135x2
185x2x6

Speed pulls (conventional)
135x1
225x1x6

Reverse hypers
25x10
35x10
40x10

Band squats
purple band 10x3

Side bends
45x15x3

Plank
1minx3

NUCadet97
04-09-2009, 06:20 AM
Wednesday's Workout ~ DE Upper

Chaos bench
barx8x3
65x8
85x8
105x8
135x5x3
155x4x3

DB tricep extensions
70x10x3

DB Incline bench
40x15
42.5x15x2

Upright row
75x10x3

Front plate raises
45x10x3

Abs
50x1
25x4

NUCadet97
04-10-2009, 05:57 AM
Thursday's Workout ~ ME Lower

New belt from Inzer finally got in yesterday so this is the first training session with it.

Deadlifts off a 2 inch platform (conventional)
185x5
225x5
275x3
295x2
305x2 (reset in between reps)
315x1
325x1x3 PR really probaby should have tried 5-10 lbs more, but I set the new PR and I wanted to get a couple more heavy set reps in, these were strong no problem off the floor or on lock out. Deadlift is really feeling strong.

Shrug
215x10x3

DB rows
100x6x3 (straps)

Box Squat (w/ choked IW #3)
barx8
95x8
115x5
135x4
155x4x2

CSR
45x6x3 (narrow, mid, wide grips)
70x6x3 (narrow, mid, wide grips)

Donnajo
04-10-2009, 07:51 AM
Great job on the deadlift PR! Your dead is really coming along.....

NUCadet97
04-13-2009, 05:31 AM
Saturday's workout - ME Upper

Flat bench
barx8x3
135x5
185x3
210x3 (2-board)
220x2 (2-board)
225x2 (2-board)
230x1 (2-board)
235x1 (2-board) PR
240xmiss (2-board)
175x5x2

DB press
55x8
60x8
65x8

Rolling DBs
35x10x3

Rope overhead extensions
50x10x3

Lat Pulldowns
100x10
120x10
140x10

Rear delt
90x10x3

NUCadet97
04-13-2009, 05:33 AM
Sunday's Workout ~ DE Lower

Box Squats (13" box) w/dbld minis
barx8
95x2
115x2x6

Speed pulls (conventional)
135x1
225x1
235x1x6

Reverse hypers
25x10
35x10
40x10

Pull throughs
50x15
57.5x10
65x10

Standing leg curls
60x10x3

Decline cruch
30x2

NUCadet97
04-16-2009, 06:21 AM
Wednesday's Workout ~ DE Upper
Squeeked this workout in around 10pm after flying back from St. Louis.

Speed bench
barx8x3
115x3x5
120x3x5
125x3x2

DB tricep extensions
70x10x3

DB bench
65x12
65x11
65x9

Upright row
75x10x3

Front plate raises
45x10x3

NUCadet97
04-17-2009, 01:09 PM
Thursday's Workout ~ ME Lower

Deadlifts off a 2 inch platform (conventional)
185x5
225x5
275x3
295x2
305x2 (reset in between reps)
315x1
335x1x3 PR

Shrug
230x10x3

DB rows
100x8x3 (straps)

Box Squat
barx8
135x8
185x5
205x3
215x2
225x1
235x1

CSR
45x6x3 (narrow, mid, wide grips)
70x6x3 (narrow, mid, wide grips)
70x6x3 (narrow, mid, wide grips)

NUCadet97
04-18-2009, 10:35 AM
Saturday's workout - ME Upper

Flat bench
barx8x3
135x5
185x4
200x3 (1-board)
205x3 (1-board)
215x2 (1-board)
220x1 (1-board) PR
225xmiss (1-board)
210x2x3 (1-board)

DB floor press
70x8
70x6
70x4

Cable Row
90x10
120x10
135x10
165x10

Rope overhead extensions
75x10
90x10
105x10

Face pulls
90x10
120x10x2
140x10

NUCadet97
04-22-2009, 06:17 AM
Monday's Workout

Today had a very abbreviated workout but wanted to catch up on some speead work form Sunday.

Speed pulls 2" deficit (dbld minis)
175x1x2
185x1x2
195x1x6

Good mornings
85x5
115x5
135x5
165x5
185x5

1 hour yoga

NUCadet97
04-23-2009, 06:23 AM
Wednesday-DE Upper

Speed bench-dbld minis
barx8x3
barx8x2 (add bands)
95x3x8
125x3x4 (no bands)

DB Incline press
42.5x15x3

Close grip bench
95x10x3

Straight arm pulldowns
60x10x3

Reverse fly
90x10x3

DB rows
100x8x3

NUCadet97
04-24-2009, 06:06 AM
Thursday's Workout ~ ME Lower

Deadlifts (conventional)
185x5
225x5
275x3
300x2
320x1
345x1
355x1
365x1 :ninja: PR
Tonight I was channeling my inner deadlift queen and nailed it. It was a little bit of a grinder but got up and locked out. Of course while doing this I developed a small fan club. When I stepped off the platform about 5 people had to scurry to look busy. I just smiled and high fived my workout partner to a shower of chalk. Hell YEAH!!

Shrug
250x10x3

Cable rows (medium grip)
150x8x3

Hack Squat
200x5
290x5
380x5
470x3

Standing weighted ab crunch
40lbsx50 standard
60lbsx50x2 obliques

NUCadet97
04-27-2009, 08:26 AM
Saturday's workout - ME Upper

Flat bench
barx8x3
135x5
185x4
200x3 (1-board)
205x3 (1-board)
215x2 (1-board)
225xmiss (1-board)
210x2x2 (1-board)

DB flat press
55x8
65x8x2

Rolling DBs
35x10x3

Elbows out press
30x10
40x10x2

Lat pulldowns
140x10x3

Face pulls
60x8x3

NUCadet97
04-27-2009, 08:29 AM
Sunday's Workout ~ DE Lower

Box Squats (12" box)
barx8
95x4
135x2
155x2
185x2x6

Speed pulls (conventional)
135x1
185x1
235x1x8

Reverse hypers
35x10
45x10
50x10

Pull throughs
50x15
57.5x10
65x10

Lying leg curls
65x10
80x10x2

DB Side obliques
60x10x3

NUCadet97
04-28-2009, 06:22 AM
Monday

20 in cross ramp and 1 hour yoga. Did a lot of work in the warrior poses really great for the hips, but I am pretty sure the instructor is a sadist.

NUCadet97
04-30-2009, 05:52 AM
Wednesday-DE Upper

Chaos Bench
barx8x3
65x8
85x8
105x8
135x5x3
155x5x2

DB Decline press
45x20x3

Close grip bench
100x10
105x10x2

Face pulls ss w/ rope pressdowns
75x10x3

Lateral raises
17.5x15x3

T-bar row
135x8x3

NUCadet97
05-01-2009, 06:05 AM
Thursday's Workout ~ ME Lower

Deadlifts (conventional)
185x5
225x5
275x3
305x2
325x1
345x1
365x1
3??x1 just have to wait until SPF nationals to find out.

Shrug
270x10x3

Cable rows (narrow grip)
150x10x3

Lat pulldown
150x8x2
180x8

Squat
barx8
135x8
185x5
205x3
215x2
225x1
245x1

lil' power
05-01-2009, 06:42 AM
woohoo guess it was that good huh? Fantastic girl, was this your last pull before the meet?

NUCadet97
05-01-2009, 08:04 AM
woohoo guess it was that good huh? Fantastic girl, was this your last pull before the meet?


It was good, I think I can squeeze out maybe 5-10 lbs more, I have one more pull next week, then openers.

NUCadet97
05-03-2009, 03:54 PM
Saturday - ME Chest

Flat bench
(supposed to be carpet bench, but no carpet so tried a rolled up blanket. Didn't work at all, so just did a 1-board workout)
barx8x3
135x5
185x4
200x3 (1-board)
205x3 (1-board)
210x2 (1-board)
215x1 (1-board)
220x1 (1-board)
225x1x2 (1-board) First one touched high, but went up, second one touched good and low but then on the way up drifted north still got locked out though.

DB Incline Press
40x8 too light...just switched to a new training log so I didn't have my historical workouts :(
47.5x8
55x8
65x8

JM press
75x10
85x10
95x10

Iso-lateral seated CSR
180x10x3

Plate loaded seated reverse flys
10'sx10
20'sx10x2

NUCadet97
05-11-2009, 06:29 AM
Log Catchup-

Friday 5-8
Deadlifts (conventional)
185x5
225x5
275x3
305x2
325x1
345x1
365x1

Shrug
270x10x3

Underhand BB Row
95x10x3

Saturday 5-9
Flat bench
barx8x3
135x5
185x4
195x2
200x1
205x1
210x1

Floor Press
50x8
60x8
70x8

Rolling DB
40x10
42.5x10x2

Cable upright row
35x10
42.5x10x2

Lat Pullover
25x10
35x10
50x10

40 min SS cardio

Sunday 5-10
Speed DL
135x5
185x1
235x1x6

Box Squats (12")
135x2
155x2
175x2x5

Ultra wide sumo pulls
95x5
95x5 (w/light band)
115x5 (w/light band)
135x5 (w/light band)

Back hyperextensions
25lbsx15x3

Abs
15x3

NUCadet97
05-14-2009, 06:43 AM
Monday 5/11
40 min cardio
60 min yoga

Tuesday 5/12
30 min cardio

Wednesday 5/13
DE Upper
60 min cardio (2-30 min sessions AM/PM)

Speed bench
barx8x3
115x3x5
120x3x5
135x3x2 (not for speed but with pauses)

DB Flat bench
55x10x3

Close grip bench
105x10x3

Reverse fly
80x10
60x10x2

T-bar Row
70x8x3 (close grip, medium grip, wide grip)
70x8x3 (close grip, medium grip, wide grip)
60x8x (close grip, normal grip)

Lateral Raises
15x10x3

30 min sauna

lil' power
05-14-2009, 08:44 AM
getting lotsa cardio in there....how's the weight looking? No beer until after you bring home the gold now!!!

NUCadet97
05-14-2009, 12:38 PM
getting lotsa cardio in there....how's the weight looking? No beer until after you bring home the gold now!!!

I know I soooo hate cardio. This morning I was right at 190, so I am aiming for 188 on my home scale just to compensate for potential differences. I am bringing my beer with me, to celebrate!!! DL openers tonight.

NUCadet97
05-15-2009, 06:00 AM
Thursday - ME Lower (openers)
Deadlifts (conventional)
135x5
185x3
225x3
275x2
300x1
325x1
335x1
365x1
230x3x2

Side obliques
45x10x3

15 min cardio
20 min whirlpool

Lones Green
05-15-2009, 06:11 AM
Nice work, but there's no reason to do that much volume when you're attempting to hit an opener. Warm up just like you would at a meet, keep things simple and familiar. At this point there's just about 0 you can do to get stronger, but a lot you can do to hurt your recovery. Next time, cut the volume and the worksets at the end. You'll recover faster doing this as well.

NUCadet97
05-26-2009, 12:45 PM
A short note on the SPF Nationals held Saturday and Sunday.

This was an awesome meet with many big time lifters breaking previous records and smashing totals. Once again the SPF out on an excellent meet with great spotters, loaders, judges and fans.

I had an excellent time and met 90% of my goals. It all started Friday as I drove to Nashville with some crazy celtic music fueling my inner warrior. Weighed in at 187.6 (I'm sure I will start floating away LOL), then ate like a cow at an all you can eat pizza joint.

Competed in the women's raw open push/pull.

Bench
195# 1st attempt (too easy-3 whites)
200# 2nd attempt (went up pretty good-3 whites)
215# 3rd attempt (no good stalled about 2 inches off chest)
For third attempt I was going to call 210 but with the encouragement of two training partners I called for 215, a no guts no glory call (thanks to Vikki and Donna) no sense in playing conservative at a meet. I still have things to learn and not to play it safe is one of them.

This training cycle my deadlift has been solid, however I was a little antsy about my opener, since it was a 30 lb meet PR.
345# 1st attempt (too easy-3 whites)
365# 2nd attempt (pretty slick-3 whites) ok so the last three weeks of weak DLs was definately a fluke
375# 3rd attempt right up with more in the tank so I thought what the hell and called for a...
4th attempt at 385#...NAILED IT for a huge PR and a second place on the lifter rankings!!! This hadn't even been close in the gym so I was thrilled!

Overall total 575#

lil' power
05-26-2009, 12:48 PM
Big Congrats girl!!!!:bow:

You've come a long way!

Now we've got to get that bench form dialed in and you'll blast past that 225# goal!

NUCadet97
05-28-2009, 06:15 AM
Back to the gym...I just can't stay away, but I did take it light.

Tuesday
45 min spin class (toying with dropping a weight class)

Wednesday
DE Upper
Not really a strict DE day, kinda more of a rehab day.

Bench
135x5
155x5
185x3
200x1
205x1

DB tricep extension
30x10x3

Rope pressdowns
90x10x3

Face pulls
90x10
105x10
120x10

Trying to work on what my next goal is going to be. Short term for the July SPF women's breast cancer benefit meet I would like to hit a 400lb DL and get that 215lb BP but training is going to be marginal at best with the work schedule. For October I am not sure whether to aim for an elite total at 181 or shoot for a 480 DL at 198 to top the lifter rankings. I am pretty confident that it will be my first full power meet. Oh well I have a month or so to decide, right now I am going to take some time and enjoy my other passion of hiking and backpacking.

NUCadet97
05-29-2009, 05:20 AM
Thursday's Workout

Deadlift
135x5
185x5
225x3
275x3
315x1
335x1
355x1

Squat
135x5
185x5
225x3
255x1

NUCadet97
05-31-2009, 09:14 AM
ME Bench

Flat bench
barx8x2
135x5
barx6 w/ 40lb chains
165x3x4 w/ 40lb chains
165x5x2 w/out chains

DB Floor Pres
40x10
50x10x2

V-bar Tricep Pressdowns
50x10x2
60x10

Neutral grip wide Cable Rows
85x10
120x10x2

DB Side Lateral Raises
17.5x10x3

Rear Delt machine
90x10x3

BB Shrugs
135x10
225x10x2

Donnajo
05-31-2009, 12:09 PM
Oh well I have a month or so to decide, right now I am going to take some time and enjoy my other passion of hiking and backpacking.


just don't wear your Vicki's ......LOL!

lil' power
05-31-2009, 03:27 PM
just don't wear your Vicki's ......LOL!

:confused:

Donnajo
05-31-2009, 04:09 PM
:confused:


Not you Vikki.....we were talking about underwear and what kind to wear for working out and Angie said that Vicki's (Victoria Secret) are not the brand to go hiking in....LOL....

Definitely no thongs on squat day........ I learned that the hard way....:clown:

NUCadet97
06-01-2009, 04:22 PM
Not you Vikki.....we were talking about underwear and what kind to wear for working out and Angie said that Vicki's (Victoria Secret) are not the brand to go hiking in....LOL....

Definitely no thongs on squat day........ I learned that the hard way....:clown:
One word chaffing :(

5/31/09 DE Lower

Band Squat to 13"box
barx6
135x2
155x2x2
175x2x4


Speed Pulls
135x5
205x1x3 (conv)
205x1x3 (sumo)

Seated GM
95x8
105x8
135x8

Reverse Hyper
35x10
45x10x2

Hangman Abs
25x3

NUCadet97
06-03-2009, 06:17 PM
6/3/09 ME Lower @ SCBB

Cambered bar box squat
barx6
135x5
225x5x2
Then the big boys put on the blue bands briefs and went to town...and I sheepishly headed over to the leg press. It was good to try out the cambered bar again I haven't used it for about 6 months, man that thing is wild to handle.

Leg Press
200x10
380x8
470x6x2
560x3

One-arm cable rows
60x10
80x10
100x10

DB Shrugs
70x10x3

V-Grip w/fat handle lat pulldown
100x10
150x8x3

Abs

NUCadet97
06-05-2009, 03:34 PM
6/5/09 DE Upper

Speed bench press (legend rack)
barx8x2
add mm bands (single)
barx6
95x3x2
add minis to mm (single)
95x3x6

Band pullaparts
mmx15x3

1-arm pressdowns
30x20
45x20x2

CSR (narrow)
70x10x3

Iso-lateral raise
15x15x3

NUCadet97
06-08-2009, 06:02 PM
6/7/09 - DE Lower

Speed Pulls (conv)
135x3
205x1x2
215x1
225x1x5

13" Box squats
95x2
135x2
185x2x5

Ukranian DL
70x20 wide
80x20 narrow
80x10 wide

Reverse Hyper
45x10x3

Side bends
60x10x3

NUCadet97
06-08-2009, 06:06 PM
6/8/09 - ME Upper @ SCBB

2-board bench press
barx8x2
135x5x2
185x3x2
*add 2-board*
205x5
215x5
225x5
235x5 :ninja:

DB Incline press
40x8x3
45x8x2

CSR
70x5x5

Pull ups (green band)
5x5

Rear laterals
90x10x2

External rotator
minix20x2

lil' power
06-09-2009, 06:23 AM
great...235 x5!!!!

Pullups...what are those??? LOL

Have a great week in SC.

NUCadet97
06-09-2009, 03:33 PM
great...235 x5!!!!

Pullups...what are those??? LOL

Have a great week in SC.

Planning on soaking it all in, I'll share when I get back. Getting some insight into squatting, and a slightly different approach to ME upper day. Pullups are your friend...I think

NUCadet97
06-10-2009, 06:20 PM
6/10/09 ME Lower @ SCBB

Buffalo bar box squat
barx8x2
140x5x2
235x5x2
255x3x3

Deadlift
135x5
225x5
275x3
315x3x2
365x1
375x1

DB Row
90x8x3
100x6x2

Standing ab curls
100x20x3

Janie
06-10-2009, 10:10 PM
400lb deadlift??? WOW...you will get it.

I am inching my way up to 300lbs.

lil' power
06-11-2009, 08:33 AM
6/10/09 ME Lower @ SCBB

DB Row
90x8x3
100x6x2


No you didn't !!!! :eek:

:bow::bow::bow:

NUCadet97
06-11-2009, 06:42 PM
6/11/09 - DE Upper @ SCBB

Chaos Bench w/ kettlebells suspended by minis
barx8x3
12kgx8x3
16kgx8x2
next time when I try 16 kg instead of one KB I will try two 8 kg KB for more instability. Really felt like I figured out a better version of tight today. Had my lats/traps glued to the bench and my gut has either grown or I finally had a decent arch.

Strive chest press (overload end)
1 platex10
2 platesx10
3 platesx8x3

Lat assassin
150x6x6

External rotators
mini bandx20x2

Superset
tricep rope pressdown w/ face pulls
70x10x3

NUCadet97
06-11-2009, 06:44 PM
400lb deadlift??? WOW...you will get it.

I am inching my way up to 300lbs.

Thanks, I am hoping it happens at the SPF womens benefit lift!!

FWIW...try pulling off of a platform I added some serious poundage alternating between 6, 4, and 2 inch platforms.

NUCadet97
06-11-2009, 06:47 PM
No you didn't !!!! :eek:

:bow::bow::bow:


Oh yeah I did...sick part still had some in the tank. :nod:

NUCadet97
06-15-2009, 06:48 AM
DE Lower

Speed pulls (conv)
135x5
185x3
225x1
235x1x6

12" Box Squats (dbl minis)
barx2
95x2
115x2
135x2
155x2x3

24" Box jumps
10x3

Pull Throughs
42.5x15
57.5x15x2

Hip Adduction/Abduction
50x10x3 each

Standing ab crunch
42.5x20
50x20x2

NUCadet97
06-15-2009, 05:42 PM
Look out mini rant to follow :swear:

OK so I really wanted to get my ME Upper workout in today with the SCB team at 6pm, and there was no reason not to except the guy I am on travel with "who doesn't do any fitness activity period" decides to be supper gung ho and not get off site until 6:30 pm, eventhough we could've waited until the morning when (a) its cooler and (b) we have to wait for a fed ex arrival anyway. Now I don't know when to stick it in. Erghhhhh.

End rant

NUCadet97
06-16-2009, 06:53 PM
DE Upper @ SCBB

Speed bench
barx8x3
125x3x8

Tricep band extension
purplex15x3

Lat Assassin
150x7x6

CSR
75x5x6

Rear delt (pec deck)
70x10x3

DB External rotator
12.5x20x2

Hammer Curls
25x15x3

lil' power
06-16-2009, 07:00 PM
glad you got a workout in even if it wasn't ME! Hope you day went better.

NUCadet97
06-17-2009, 05:58 AM
glad you got a workout in even if it wasn't ME! Hope you day went better.

It was a better day, I was just irritated Monday. I have done this site for two years and the guy I am with hasn't ever done it but he is more senior than me. He is almost always in the office and just doesn't get the program.

So I switched my DE days since today is ME lower and I can't have two ME workouts back to back I think I'll get ME upper on Friday. Missing one really throws a monkey wrench into the works.

NUCadet97
06-17-2009, 07:07 PM
6/17/09 ME Lower @ SCBB

Buffalo bar box squat
barx10
140x8x2
195x5
235x5x3
255x3
work on lowering the bar position on my back, and sitting back instead of down, just doesn't feel natural.

Deadlift (off of 3" platform)
135x5x2
225x3
275x4
315x2
365x1

Kettlebell swings
16kgx15
20kgx15x2

DB Row
100x6x2
105x6

Standing ab curls
75x15x2
75x10

NUCadet97
06-22-2009, 07:40 PM
Monday ~ ME Upper at SCB

Floor press w/ Spud log bar (tricep bar 37lbs)
barx10 narrow grip
87x10 " " " "
127x6 " " " "
177x2 " " " "
177x1 " " " "
127x6 wide grip
147x5 " " " "
167x5 " " " "
177x3x2 " " " "

DB Military Press
20x10x2
25x10

Assisted pull ups (BW-52 lbs)
5x6 alternate narrow and wide grip

Band pullaparts
minisx20x2

lil' power
06-26-2009, 10:15 AM
PINK Boas are in!!!!

I'm on vacation this Sat thru next Friday....so I'll bring them in on following Sat/Sun....

Hope you're having fun on your vacation!

NUCadet97
06-28-2009, 05:52 AM
SWEET!
I am on vacation until July 6, just bring it to the meet. Thanks for getting them :)

NUCadet97
07-13-2009, 06:51 AM
Long time no write I am blowing the dust off this jounal.

The past couple of weeks have been crazy, I have been out of town for the last five weeks either working or on vacation. I went on vacation and for the first time in years did not lift. I just needed a break.

Did the SPF Women's Benefit Invitational meet this past weekend to raise money for the Susan G. Komen foundation...and for not lifting since June 22, did an acceptable job. Made a 5lb PR on bench and gave 400 a real serious attempt. But finished out the day with 385 DL. The push/pull total was 590 smashing the previous 198 lb submaster record by 100 lbs :indian: and breaking my previous PR by 15 lbs.

All in all it was a great meet, world class lifting all around. Congrats to all the ladies that lifted.

NUCadet97
07-14-2009, 05:53 PM
Worked out at Prayerhouse Fitness in Cookeville.

Squats (65lb SSB)
barx8
155x6
205x4x4

DL off blocks (1" below knee)
225x5
275x5
315x3
365x1

DB Row
60x10
70x10x2

Reverse hyper
25x10x3

Pulled the sled
~145 2 trips forward (downhill/uphill)
~180 2 trips forward (downhill/uphill)
~145 4 trips backward (downhill/uphill) :drooling: holy jello legs batman

NUCadet97
07-15-2009, 05:42 PM
7/15/09 DE-UPR

Speed bench
barx8x3
115x3x8
120x3x6

DB Incline Bench
40x15x3

Skull Crushers
65x10x3

Dips
-70x10x2
-70x9

Seated Iso-row
90x8x5

Lateral raises
15x10x3

NUCadet97
07-16-2009, 05:57 PM
7/16/09 ME-Lower

Box squats (12" box) w/ blue bands
barx8
barx8 add bands
95x8
135x5
185x5
205x2
215x2
225x1

Extra wide Sumo DL
135x8
185x8
235x8

Rev grip lat pulldown
135x10
150x10x2

BB row
135x10x3

NUCadet97
07-19-2009, 03:19 PM
7/19 ~ ME Upper

Reverse band bench
barx8x3
135x5
135x5 add bands (light bands with mm on a legend rack because the pins are way to high for just the light bands)
185x5
205x5
225x5
245x5
255x1

Rolling DB
32.5x10
40x10
42.5x10
45x10x2

DB Rows
100x8x3

Upright rows
75x8x3

Face pulls superset with rope pressdowns
60x10x3

Rev. grip curls
45x10x3

Lones Green
07-19-2009, 05:35 PM
Wait, you added monster mini bands to the light bands? That would give you even more tension...

NUCadet97
07-19-2009, 05:42 PM
Wait, you added monster mini bands to the light bands? That would give you even more tension...

Not doubled together...hard to explain, the pegs are too high so that the band is almost 2 feet from the bar, just doubled the mm and loped through end of lights, so it would reach the bar, I forgot my extension chain so just improvised.

Lones Green
07-19-2009, 06:27 PM
Yeah that legend rack is something like 9 feet tall, its a bit overkill haha

Mini's would probably snap at the chest

NUCadet97
07-20-2009, 06:16 PM
7/20/09 - DE Lower
Did my workout today at the wierdest gym ever....it's the YWCA and they don't play music. The weight room is silent and is mainly slectorized techno gym equipment talk about hard to lift. Anyway I monaopolized the one squat rack and knokcked out an unmotivated DE LWR day.

Speed squats to a hybrid ghetto box made out of rebok steps and plates.
barx10
135x3
185x2x10

Goodmornings
95x10
115x10
145x10
165x10
185x10

Seated leg pres calf raises
160x15x5

Ukranian DL (wide)
70x10x3

Decline abs
20x2

NUCadet97
07-23-2009, 06:34 PM
7/23/09 - DE Upper @ the YWCA the home of "technogym...the wellness company" Whatever!!

Speed bench, double minis
barx8x3
bandsx8
65x5
85x3x5
95x3x5

DB press:
60x10x3

JM press, to chin:
barx8
75x10x3

Tricep pressdowns:
50x15x3

Atlantis plate loaded pulldowns:
90x10x5

Lateral raise:
15x15x3

NUCadet97
07-27-2009, 06:14 PM
7/27/09 DE Lower

Leg press
180x10
270x5
365x5
450x5x5

Speed DL
135x5
185x1
225x1
235x1x8

Abbductor
60x15x3

Adductor
50x15x2
60x15

Ukranian DL
75x20x2 (narrow)
75x20x2 (wide)

Seated leg curls
90x15x3

15 min bike

NUCadet97
07-28-2009, 07:36 PM
7/28/09 - ME Upper

2-board bench press
barx8x3
135x5
185x3
**add boards
210x3
225x2
230x1
235x1
240x1
245x1 PR :clap:
255xmiss
*back to chest
175x5
175x3

DB press
55x10
60x9
60x6

Reverse fly
70x10
80x10x2

Face pull
75x10x3

Rope pressdown
45x10x2

Incline close grip press
105x10x2
105x9

NUCadet97
07-30-2009, 07:13 PM
7/30/09 - ME Lower

Squat
barxlots
135x8
225x3
245x3
275x2
295xmiss

Deadlift
135x8
225x3
275x3
305x3

GM's
95x10
135x10
155x10
185x10

Decline situps
BWx20
25#x20x2

Seems like a short workout but my hips are wicked sore and I just feel whipped.

NUCadet97
08-01-2009, 11:11 AM
8/1/09 - DE UPR

Speed bench
barx8x3
115x3x8
120x3x6

Elbows out press
27.5x10
32.5x10
40x10x2

Grappler floor press
barx10
25'sx10x3

Cable row
75x15
105x15x2

Shrugs
135x20
225x10x4

Rear delt on incline bench
17.5x15x3

NUCadet97
08-03-2009, 06:49 PM
DE-Lower

Box squats at parallel (slightly tweeked adductor the other day)
145x2x12

Kneeling single leg curl
50x15x3

Pulldown abs
90x15x6

Back hyperextensions
25x10x5

BB Wrist curls
40x15x3

BB Reverse wrist curls
20x15x3

NUCadet97
08-04-2009, 06:21 PM
8/4/09 ME-Upper

Reverse band bench
barx8x3
135x5
135x5 add bands (light bands with mm on a legend rack, takes of +/-70lbs)
185x5
215x5
225x3
245x3
255x1
265x1 PR
275x1 PR
285xmiss

Rolling DB
45x10x5

Shrugs
135x20
225x10x4

Cable rear delt
20x15
30x15
40x15

Bell rows
1 platex10
2platesx10x2

Rotator cuff stuff

Lones Green
08-04-2009, 08:43 PM
Got greedy, huh?

When a PR comes, take it and run. Occasionally you can fit 2 in one session, otherwise save it for next time.

NUCadet97
08-05-2009, 07:21 AM
Got greedy, huh?

When a PR comes, take it and run. Occasionally you can fit 2 in one session, otherwise save it for next time.

Yea super greedy LOL

I should've just called it but when it feels soooo strong and like you are hitting on all 8 cylinders...its hard not to try. I need to dial down so as not to beat up the body. 275 was strong, had an awesome lockout the only real slow point was in that 2 board rom. Next week I will be in SC training at SCB and shall stick to just hitting a PR on either the 1 or 2-board.

Thanks...BTW the agile 8 video was a good add.

NUCadet97
08-06-2009, 06:56 PM
8/6/09 ME-Lower

Foam roll prior to workout

12" Box squats w/ light bands
barx8
barx8 w/bands
95x5
115x3x2
135x2x2
165x3
175x3
205x1
215x1
225x1

Deadlift (off 6" platform)
135x5
185x5
225x3
275x3
295x2
305x1
315x1
325x1 15lb PR

Pulls off a 6" box (just below knee)
225x5
295x5
315x3
335x3
370x1 5lb PR

HS rev. grip lat pull
45'sx10
45's+25'sx10x2

Close grip cable row
75x10
105x10
120x10

lil' power
08-06-2009, 07:23 PM
geesh girl, how many ME exercises you doing a day?

btw congrats on the PRs.