the process of getting nasty with strength

[lruble]

I am Lyndsey. I'm new. I'm 17 and in college and have recently started going to the gym with my boyfriend. He has gotten me into lifting, and I feel like I should start posting the stuff I do so I can begin to set PR's.
I am 6' tall and weigh about 140.

I have been working on form with my boyfriend for about the last week and a half, and am just now getting into some real lifting and adding weight.

So far:

Deadlift
135x1

Overhead Press
45x3

Bench Press
65x3

Squats
135x3, 145x1


And today's workout

farmer's walks
one trip around the gym (probably 50-60 yards) working up to 35

hypers
2 sets of reps of about 10

hanging leg raises
2 sets of reps of about 10

plate pushes
6 trips down and back


:)

[thatNUCKOLSkid]

you sure are one "dun up" woman :)

[lruble]

box squats with bands (light bands ~ 75 pounds of tension at the top)
worked up to 105+bands

floor press
65x5
45x15

smith machine upright row
45x15
55x15
50x15

pulldowns
drop set 70x8 - 40x12 - 20x15

[thatNUCKOLSkid]

lyndsey ruble = maximum swole-i-tude

[SplitQuick]

Looks like you're starting out well. Very nice squatting. There's a lot of women who squat at my gym but the most I've seen was the softball coach who does a top set at 115 then reps 95.

[lruble]

@SplitQuick - Thanks! I feel really good about my numbers so far. I can't wait to go bigger. I am really enjoying lifting.

overhead press
45x8
25x25

chest supported rows
25x12, 12, 10

conventional deadlift
135 3x1
145 3x1

incline press
45x8

high pulls
45 2x10

lifting was great today! i felt pretty strong and added 10lbs to my deadlift and 5 extra reps to my overhead press! by the time i got done, i was ready to hit up the chinese buffet with greg. it was a good day! :D

[thatNUCKOLSkid]

@splitquick - she'd never brag on herself so i'll have to brag for her. she's unbelievably gifted at this. it's honestly suprised me a TON. the numbers she's hitting aren't even close to representative of what she's capable of. her 145 straight weight and 105+bands squats and 145 deadlifts were all really fast and smooth. at the moment i'm just working with her on form and making sure she adjusts to training smoothly by getting the motor patterns down from the start. i honestly think that she could squat and pull in the neighborhood of 175-200 tomorrow if she wanted to. her ability to learn form and apply explosive force is truly extraordinary, irrespective of gender, and her natural strength base is remarkable. i've trained and trained with several females, but i have never been this impressed and i can honestly say her potential is nearly unlimited.

[lruble]

box front squat
worked up to 100x5

1 arm OHP
worked up to 30x5
backed off to 20x20

chins
w/ purple bandx5
w/ green bandx10

deadlift
worked up to 185 (PR)

1 arm DB rows
30x10 each arm

[lruble]

i am super stoked about my results at the gym today. greg and i both seemed to be dominating!

bench press
worked up to 85x1 (20 lb PR!)
dropped back with 65x5, 55x6

box squats
worked up to 175x1 (30 lb PR!)

seated DB clean and press
5s 3x20

pull downs
wide grip overhand 70x10
underhand 70x8
neutral grip 70x6

i felt great after lifting today. i have been working really hard and it was awesome to see it pay off with the new PR's. the gym owner officially gave me his "permission" to lift with the guys after my squat today. he was just joking, but it's nice to be recognized since i am one of the only women ever in the gym. (the only other chick i've seen there walked on the treadmill the entire time. lame). i want to get to the point that i can lift heavier than a few of the guys in the gym. just give me a few years :)
greg and i are taking the next two days off (thank goodness since i am exhausted), but i am already looking forward to saturday.

[thatNUCKOLSkid]

forget years! you could already take the guy we always see getting nasty wif CURLZ by a mile. within 6 months you'll be out-pulling most of the guys, and you'll be out-squatting most of them in 3

[Emma_Marie]

Hey,

Glad to see that I am not the only one who goes training with their other halves.

My boyfriend Gazzy G encouraged me to start lifting and I haven't looked back since - absolutely love it

Impressed with you Deadlifts - this is an area where I struggle, just can't seem to get the right form lol - suppose this will come with practice.

Keep up the good work

Em :)

[lruble]

overhead press
worked up to 65x7
dropped back to 45x15

chins
purple band- 8
green- 10
red- 15

squats
worked up to 95x3

bench
70x3

t-bar rows
25 3x15

i feel really good about today. it was the first time i did free squats, so that was something new and fun. it really was amazing the difference a bench could make for me while squatting! haha. Nevertheless, i think it is progress. my bench was a rep PR today. I have gotten up to 85 for 1 before but never hit a triple on anything more than 65. especially considering bench was towards the end of my workout, i was satisfied.

@Emma_Marie - It is so nice to hear from another girl! That is pretty cool that you also work out with your boyfriend. It seems to be a really great thing for our relationship and we always have fun celebrating each-other's successes and then eating a ton of food together afterwards. Haha.
Thanks for the complement on my deadlifts! I know exactly what you mean about the form issue though; I am definitely still trying to get adjusted to it. I hope everything is going well for you and happy lifting!

[Emma_Marie]

I agree, it's nice to spend time together doing something worthwhile :)

Back at the gym on Thursday morning.

Will be doing deadlifts later on in the week so will just keep practicing my form, and hopefully will get there.

Absolutely love the squats - should be going for 143lbs :) a PR for me - going to put those so called men to shame:evillaugh:

[lruble]

finally got back in the gym today! i have been home from school on spring break so i took a week off. it was nice but i am ready to get back into my routine.
in the weeks leading up to spring break, i tweaked my back pulling and my groin squatting. therefore, greg suggested i start with a beginner's program so my body can get used to lifting before i start going big again. it was a bit annoying working with nothing on the bar today, but i can see how this is going to be very beneficial.


Squats
45 3x5

Bench
45 3x5

Deadlifts
95x5

Sit ups
+15lb DB (on chest) 1x10
+2.5 plate (behind head) 2x10

Hypers
+30lb DB 2x10

[lruble]

squats
50 3x5

overhead press
25 3x5
45x2
55x1
65x2

high pulls
45 5x3

pull downs
100x5
60x15
30x10

working on up! can't wait to actually put some weight on the bar again. :)
the reps and volume of lifting today did make me pretty tired though so at least i can feel a bit accomplished.

[lruble]

squats
55 3x5

bench press
50 3x5

deadlift
105x7

sit ups
+2.5 plate 2x8

hypers
+40lb DB 2x10


:indian:

[lruble]

squats
60 3x5

overhead press
35 3x5
75x1

high pulls
45 6x3

sit ups (plate behind head)
+2.5lbs 3x10

my squats felt wonderful today. i have discovered 'the dip' to give me more drive out of the bottom and it makes me feel like a beast. i am really excited to get more weight on the bar and get stronger. after our workout, greg made me some pork chops and guacamole and bought me an energy drink. it was wonderful.
we also might have found a new workout partner, so that is exciting! it was a good day :D

[lruble]

squats
65 3x5

bench
55 3x5

sumo deadlift
115x5

DB snatches
worked up to 40x1 with each arm (PR)

[lruble]

squats
70 3x5

overhead press
45 5x3

high pull
45 6x3

situps (plate behind head)
5 3x5

[lruble]

squats
75 3x5
singles working up to 115

bench
60 3x5

sumo deadlift
115x5

[Off Road]

Strong women are awesome! Keep it up.

[lruble]

squats
70 3x5

overhead press
45 4x4

high pulls
50 4x3

still pretty sore from friday. but i can tell i am making progress. next monday, i can finally start working with weight that sounds fun and challenging, so looking forward to that!
thanks for the comment, @Off Road!

[lruble]

unfortunately, my groin was bothering me when i started my warm-up sets for squats today. so, i stretched it out a ton instead of pushing on. hopefully, i will be good to go for the next time i get to the gym.

bench press
65 3x5

sumo deadlift
135x3

stretching, stretching, and more stretching.

[lruble]

friday
lots of stretching. especially groin, hips, and hamstrings

overhead press
45 3x5

high pulls
50 5x3

situps
bw+5 3x7

[lruble]

closegrip bench
45 3x10
SS
rear delt raises
5s 3x20

push press
45 3x10
SS
DB row (pause at the top)
15 3x15

some curls and extensions

chinups
7 singles with very little assistance

[lruble]

front squats
45 3x1
worked up 65x1

squats
worked up to 85x1

overhead
50 5x1

incline
55 5x1

bench
65 5x1

sumo deadlift
worked up to 190x1 (PR!)

just for the record, i am 18 now. my birthday was a few days ago and it seems worthless to go change what i said in my first post about my age.

[lruble]

well, i havent posted in a few days. but here is what i did today and what i have been up to

overhead press (w/o leg drive)
55 7x1

incline
60 7x1

bench
worked up to 75x4 yesterday (PR!)
75 9x1 (today)

sumo deadlift
worked up to 200 2x1 (PR!)

i have been working a lot on my squat lately as well. i have problems with my groin a lot, so i am just trying to improve flexibility and strength before putting a lot of weight back on the bar. i have been working up to 65-75 and being extra cautious about my form and position of my legs.
everything is feeling great!

[lruble]

squats
worked up to 75x2

overhead press
55 7x2

Incline
60 7x2

bench
75 7x2

and lots of stretching

[lruble]

deadlifts
155 6x2
165 6x1

overhead press
60 7x1
60 6x2

incline
65 7x1
65 6x2

bench
75 7x1
worked up to 95x1 (PR!)

[lruble]

haven't posted in a bit but i've still been working

overhead press
worked up to 65 w/o leg drive
worked up to 85 w/ leg drive (PR!)

bench
worked up to 85 5x1

squats
worked up to 85 2x1

sumo deadlift
worked up to 225x1 (PR!)

i officially can out-lift some of the men that work out in the gym. i am so happy. progress is great and i feel awesome.

[Off Road]

Keep up the consistancy, it will pay off.

[lruble]

overhead
worked up to 65x1 w/o leg drive
80x1 w/ leg drive

bench
100x1 (PR!)

[lruble]

sumo deadlift
several sets with 155

overhead w/o leg drive
worked up to 75x1 (PR!)

overhead w/ leg drive
worked up to 90x1 (PR!)

bench
worked up to 90x1

[lruble]

yesterday

sumo deadlifts
worked up to 230x1 (PR!)

overhead press w/o leg drive
65 6x1

overhead w/leg drive
70 6x1

bench press
80 6x1


today

warm ups with cable squats 100 5x7

overhead w/o leg drive
worked up to 65x3

overhead w/ leg drive
worked up to 80x3

bench press
worked up to 85x3

sumo deadlifts
135 5x1

lots of stretching!

[lruble]

cable squats
100 5x8

kettle bell
15 5x10

overhead w/o leg drive
worked up to 65x1

overhead w/ leg drive
worked up to 80x1

bench
worked up to 80x1

stretched my calves FOREVER

[lruble]

sumo deadlift PR @ 240x1 today

took all my pressing really light and easy and stretched a whole lot