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LovinLiftin
11-02-2005, 07:22 AM
Ok so I have been debating on starting a journal for awhile and decided to give in. Its easier than the way I was keeping track, plus I could get feed back ;)

Im gonna go ahead and post Mon. and Tues. so I have them both for next week. Incase people wonder the goal is to get strong so I am just eating maintenance calories till end of December in hopes of losing a little body fat then clean bulking till March...

Goals are 5 consecutive unassisted pull ups, bench body weight and squat 160/165...

Monday:

GM's : 8x65, 6x95,6x95
SLDL's : 8x65, 6x85, 6x95
Lunges
Skulls: 8x35,6x45,6x45
Push Downs (1 arm) : 8x25, 6x35, 6x35

Tuesday:

Pull Ups (50lbs help) 3 sets of 6
Shoulder Press: 8x45, 7x70, 6x75, 6x70
Upright Rows: 8x60, 6x60, 6x60
Rear Delt Machine: 8x35, 8x40 ,8x50 <-- 1st time I did the machine
Calves: 100x12, 110x10, 110x10

15 mins cardio (stupid halloween candy)


Ok so thats it :)

HILL
11-02-2005, 08:39 AM
Good luck on hitting your goals. I would eat just slightly above maintanance cals personally by 100 or 200 cals if your trying to increase strength thats just me however. Also will you be adding bench press to your workouts later as one of your goals is to bench your own weight

LovinLiftin
11-02-2005, 08:46 AM
I bench on Friday since I do a 4 day spilt... Usually with fruit added and veggies I do go a little above maintenance, maybe 100 at most tho.

RBB
11-02-2005, 09:18 AM
nice millie's, you're a beast.

LovinLiftin
11-02-2005, 09:19 AM
OMG, you do still post :)

getfit
11-02-2005, 09:35 AM
good luck with the journal :)

LovinLiftin
11-02-2005, 09:44 AM
thanks gf... always welcome ur input :)

getfit
11-02-2005, 10:04 AM
hon, you'll become a beast ;)keep everything on track diet,training you'll see your body change and you'll be over the moon :)

LovinLiftin
11-04-2005, 09:52 AM
Ok so today wasn't that great I was really tired, pretty much was the same as last week...

Thursday
Squats: 8x95, 8x135, 6x135, 6x135
LegPress (1 leg): 8x110, 8x130, 6x130
Lying leg Curl: 8x50, 6x70, 6x70
Curls: 8x20, 6x25, 6x20
Ez bar curls: 8x35, 8x45, 6x45

getfit
11-04-2005, 10:15 AM
nice, have you tried SLDL's for your hammies?

LovinLiftin
11-04-2005, 10:23 AM
That is monday ;)

LovinLiftin
11-04-2005, 03:04 PM
Well since I didnt have to work today I slept in and felt much better so I decided to make it a better work out than yesterday!

Friday:

New PR Today

Deadlifts: 95x8, 105x6, 105x6, 105x6
BO Rows: 95x8, 115x6,115x6
Cable Rows: 50x8, 65x6, 65x6
Bench: 65x8, 100x6 (last one assisted, PR), 95x6
Cable Crossovers: 70x8, 80x6, 70x6

Yah, much better day than yesterday! :)

getfit
11-04-2005, 05:02 PM
well, you're strong as ever keep up the good work :)

Built
11-05-2005, 06:51 PM
Nice benching!

So great when you get those PRs happening.

:)

Bob
11-07-2005, 09:01 AM
Great lifting LL..

It looks like you are close to your goals.. if you can squat 135 x6 then you should be able to do a 1rep 160.. and a 100x6 Bench works out to about a 135 to 145 1 rep ...

Or are your goals listed those x 5 reps?

BTW... I like your sig... I actually start my kids off to school with a similiar - Listen, Learn, Love & Laugh - the 4 Ls.. It rings in my head, but I wonder if it's from some book or something..

RBB
11-07-2005, 09:20 AM
very nice benching and rows. i didn't realize that you were rowing that much weight. i'm impressed.

LovinLiftin
11-07-2005, 09:51 AM
Built: thanks, yeah PR's are great
bearwolfden: yeah I was thinking more for reps than max

RBB: :) it's not easy to impress you thanks

LovinLiftin
11-07-2005, 07:15 PM
Felt pretty good today but was a little sluggish:

Monday:

GM's : 8x65, 6x100,6x100
SLDL's : 8x65, 6x95, 6x100
Lunges
Replaced the skulls with some close grip bench: 8x45, 8x65, 6x65, 6x65
I liked them the form is easier to maintain than the skulls and a little easier on the elbows. Bothers me though that I did so much more weight than on my skulls???
Push Downs (1 arm) : 8x30, 6x35, 6x40

So that wraps up another Monday :) now to finish the shake shower and go to bed!

LovinLiftin
11-08-2005, 06:48 PM
Tuesday:

Pull Ups (lbs of help) 60x8, 40x2, went down for the 2nd one and shoulder popped, went to come back up and the pain brought tears to my eyes! So the last set was chin ups... 50x6
Shoulder Press: 8x45, 6x75, 7x75, 8x65
Upright Rows: 8x60, 7x60, 6x60
Rear Delt Machine: 8x40, 6x60 , 7x50
Standing Calves: 160x10, 180x10, 160x10

Not sure about the shoulder, came home and took some Ibprophen, but damn that **** hurts like hell. NO swelling or anything so lets hope its ok...

I had intended to go up on the Mil. Press, but decided against it. Other than that work out was good.

Built
11-08-2005, 06:50 PM
Watch it with the NSAIDS - they interefere with healing and protein synthesis. Stick with ICE if at all possible.

You know what's wrong with that shoulder? You may want to reconsider shoulder press until it's okay. I can't do shoulder press at all with this stupid shoulder of mine.

LovinLiftin
11-09-2005, 03:55 AM
Ok, thanks Built. I didn't know if I was to do ice or heat so I didn't do either but now i will. It still hurts pretty bad today but it is a sore hurt not a sharp pain like yesterday. I am not really sure what I did to it, but if I push on a certain part of the shoulder in the front it makes it hurt worse than it does already now. I thought I would try google this afternoon ;)

RBB
11-09-2005, 07:57 AM
good workout despite the shoulder. just take it easy on it for a couple of weeks.

LovinLiftin
11-11-2005, 10:06 AM
Ok so I didn't lift yesterday and did Thurs. workout today with a little of Friday sprinkled in if I didn't think it would bother my shoulder.

It was an excellent squatting day! :)

Thursday
Squats: 8x95, 8x135, 6x140 (that's right I'm a BEAST!!), 6x140 <--barely went paralell on last few
LegPress (1 leg): 8x110, 8x130, 6x150
Lying leg Curl: 8x55, 6x70, 6x70
Ez bar curls: 8x35, 8x45, 6x45
Bench: 65x8, 100x6 (last one assisted), 100x6(last two assisted)

Not sure that I should have benched, but it didn't really hurt, just sort of bothered it a little bit. I go to the doc today and see if she thinks is necessary to go see a sports medicene doc of if the shoulder thing was a one time fluke.

getfit
11-11-2005, 10:07 AM
well done girl :)

LovinLiftin
11-11-2005, 10:16 AM
Thanks gf :), I think I am getting addicted it so great!

I forgot to add to the post earlier, I tried the bike for 5 mins prior to squatting due to a recommendation on another thread this week. I liked it a lot and I think it really helped the knees!

edit : http://www.wannabebigforums.com/showthread.php?t=71611
Anthony is the man

f=ma
11-11-2005, 10:57 AM
real nice workouts, lovin.. your BO rows are real nice!

LovinLiftin
11-14-2005, 07:19 PM
Got a flu shot today and let me say it hurt like hell. Hoping that I don't feel awful tomorrow when I wake up. Workout wasn't really too effected I dont think. No real gains but a good workout none the less.

Monday:

GM's : 8x65, 8x100,6x100
SLDL's : 8x65, 6x100, 6x100
Lunges
close grip bench: 8x45, 8x65, 8x65, 6x70
Push Downs (1 arm) : 8x30, 6x40, 6x45

Saw the doc friday and I def. hurt my rotator cuff a little bit, but nothing too serious so we shall see how well tomorrow goes. I have to maybe switch up some of the shoulder exercises. Any idea lemme know. :)

RBB
11-15-2005, 10:35 AM
nice dl's and cg bench. now put your damn weights away when you're finished with them.

getfit
11-15-2005, 10:40 AM
damn you're strong, no doubt.

I think any type of OH press would aggrevate the rotator cuff. Maybe try some arnolds if you're not doing them already, side lat raises give it a go and see how you feel i would go light with the weight!

LovinLiftin
11-18-2005, 06:35 AM
Ok I took Tuesday off to give my shoulder a break since that is basically that whole day and because I felt like crap from the flu shot.

Thursday
Squats: 10x45, 8x95, 6x105, 6x125 <= went with a closer stance today and ATF to just switch things up a bit so the weights were a little lighter
LegPress (1 leg): 8x110, 8x130, 6x140
Lying leg Curl: 8x50, 6x65, 6x70
Curls: 8x20, 6x25, 6x20
Ez bar curls: 8x35, 8x45, 6x45

I was really tired and just sort of out of it yesterday so the stats aren't that great but I am still feeling it today :)

The gym is starting to empty out as it gets cold and dark out so early and it is wonderful :)!

LovinLiftin
11-18-2005, 07:43 PM
Friday:

Deadlifts: 45x8, 95x8, 125x6, 125x6
BO Rows: 95x8, 115x6, 95x8, wussed out on the last set
Bench: 65x8, 95x6 ( had to stop after this... my shoulder popped and started to hurt again even though I tried to make sure not to take my arms past parallel :( )
Cable Crossovers: 60x8, 70x6, 70x6
Standing Calf Raise: 160x10, 180x10, 180x9

Abs

15 mins of Cardio

Over all the work out went ok. The deads increased since I feel I got the form down now!

Built
11-18-2005, 07:47 PM
Nice work on the deads, and don't sweat the bench too much - I haven't been able to do bench press in almost a year and I still managed to get a vein popping out of my pec last cut.

If you have hammerstrength machines at your gym, try hammer inclines. Also flat and incline flyes, and try incline dumbbell press or incline barbell press. I find all these easier on my shoulder than flat bench.

LovinLiftin
11-28-2005, 07:30 AM
Last week was a little lax since I went home but I did work out Friday. And Monday too which I guess I never posted up... O well here's Friday's workout which is usually on Thurs.

Squats: 10x45, 115x8, 135x6, 135x6 switched back to wider stance for now.
LegPress (1 leg): 8x110, 8x130, 6x140
SLDL: 10x45, 8x95, 8x95 <-- I usually do these on Monday and in fact I did, but I wanted to show my little sister that went with me how to do them so I did them instead of lying leg curl
Curls: 8x20, 8x25, 8x20
Ez bar curls: 8x35, 8x45, 8x40

And that was about it... Not used to morning exercises so I am not sure I had eaten enough after squats my legs were dead. Looking forward to a normal week of training again! :)

getfit
11-28-2005, 08:33 AM
nice squatting :)

i love training in the morning i feel i can fly :)

LovinLiftin
11-28-2005, 07:19 PM
Thanks GF!

Felt great tonight but didn't get any real gains... On the bright side I fit into a pair of work out shorts I haven't fit into since around the time I met my bf :) (2yrs ago)

Monday:

GM's : 8x65, 8x115,6x115
SLDL's : 8x65, 6x115, 6x115
Lunges
close grip bench: 8x45, 8x65, 8x65, 6x70
Push Downs (1 arm) : 8x30, 6x40, 6x45

Built
11-28-2005, 07:23 PM
Oh, don't'cha just LOVE getting into clothes you haven't been able to get into for a while?

getfit
12-01-2005, 02:20 AM
:birthday: girl :)

LovinLiftin
12-02-2005, 07:36 AM
Was just a mediocre workout last night I was hoping more for the B-day workout. Can't seem to up my squats, I got 140 a few times but didn't feel I was going close enough to the ground. Any suggestions anyone?

Squats: 10x45, 115x8, 135x6, 135x6
LegPress (1 leg): 8x110, 8x140, 6x140
Close Grip Pull Ups: (I have been not doing Tuesday yet since the shoulder isn't right so I thought I would see how these went. They didn't hurt and went well.) 8x60, 6x40,6x40
Lying Leg Curl: 50x10, 65x8, 65x6
Curls: 8x20, 8x25, 6x20
Ez bar curls: 8x35, 8x45, 8x40

Also tried the rear delt machine with 60 lbs, but it seemed to bother the shoulder after 1 set so I stopped.

LovinLiftin
12-06-2005, 02:10 PM
Note: Just realized I forgot to post last Friday's workout, oopps... all I remember was it was average no real gains.

Didn't sleep well the night before so the work out was sluggish and not as great as it could have been!

Monday:

GM's : 8x65, 8x115,6x115
SLDL's : 8x65, 6x115, 6x115
Lunges
close grip bench: 8x45, 8x65,6x70, 6x70
Push Downs (1 arm) : 8x30, 6x40, 6x45

15 mins Cardio

Work out is really starting to level off, at least for legs, but that is to be expected. On the upside I am really starting to see some nice recomposition changes in the legs :) that will hopefully be seen in this months progress picture!

getfit
12-06-2005, 02:18 PM
nice, looking forward to the new pics :)

LovinLiftin
12-09-2005, 07:33 AM
:) Ok so yah!! For once I had a great work out last night! Finally successfully squatted 140 where it felt great and then still managed to go up in leg press after that. I would have to say though that I may have won the battle last night against the iron, but today on the 5-6 block walk into work I feel the iron may have won the war... so sore!

My bicep exercises seem to be stuck, so I was thinking maybe I should switch it up with something for bit, but of course i don't know what so any ideas are helpful and welcomed ;)!

Thursday:
Squats: 10x45, 8x95, 6x140, 6x140
LegPress (1 leg): 8x110, 7x150, 7x150
Lying leg Curl: 8x50, 7x70, 6x75
Curls: 8x20, 6x25, 6x20
Ez bar curls: 7x45, 7x45, 7x45

Built
12-09-2005, 11:49 AM
Whatcha doing for bis right now?

LovinLiftin
12-12-2005, 06:17 AM
So sorry it took me so long to respond, not too good about the weekends. Again I didn't post Friday up yet. For bi's right now I am doing the hammer curls and ez bar curls, and of course any compound movement that may hit them. Mostly on a different day though.



Friday:

Deadlifts: 95x8, 125x6, 125x6
BO Rows: 95x8, 115x6, 115x6,
DB Bench: (played around with weight since I was doing BB. DB was much easier on the shoulder though so I will continue DB for awhile) 25'sx10, 30'sx8, 35'sx8
Cable Crossovers: 60x8, 80x6, 80x6

15 mins of Cardio

Overall work out was ok. Deadlifts were hard because I was so sore from squats the day before.

getfit
12-12-2005, 08:56 AM
nice work, keep it up :)

RBB
12-12-2005, 09:00 AM
nice deads and rows

LovinLiftin
12-13-2005, 09:13 AM
Last night was an odd night, great workout, went up in almost everything, but I was dizzy and seeing spots that were a lot like those you see after a camera flash. So I opted out of cardio.

Monday:

GM's : 10x65,8x75, 6x125,6x125
SLDL's : 8x95, 7x125, 6x125
Lunges
close grip bench: 8x45, 6x75, 6x70, 6x65
Push Downs (1 arm) : 8x35, 7x45, 6x50

Built
12-13-2005, 11:06 AM
I was dizzy and seeing spots that were a lot like those you see after a camera flash. So I opted out of cardio.


Good plan.
;)

getfit
12-13-2005, 11:07 AM
nice, do you do standing lunges or walking?

LovinLiftin
12-14-2005, 07:16 AM
I do walking lunges, I think it do them better that way...

LovinLiftin
12-19-2005, 01:52 PM
Oppsss. ok so i didn't lift on Thurs. and I didn't post Friday! So bad...

OK so just as a note I have decided that I am going to switch leg days. So Monday was heavy ham and will now be heavy quad... I have been thinking that my deads have been so low since I squat the night before, and I am generally really sore. I think this change will help the deads go up to a weight above my squats where it should be. I don't think doing heavy ham before deads will be quite as bad. If anyone has any rebuttal please let me know. We shall see how it goes this week!

-TIM-
12-19-2005, 03:40 PM
Whoa! Whole lotta estrogen in here. :p

Good looking workouts LL :thumbup:

LovinLiftin
12-20-2005, 06:56 AM
Thanks Tim! Yeah no guys really input on my workouts so yours in always welcome!

Monday: (I really liked doing heavy quad today, squats and leg press just felt great! Hopefully it works out)

Squats: 10x45, 8x95, 6x140, 6x140 *** I think next time I can get 1 set of 6 w/145
LegPress (1 leg): 8x110, 8x150, 6x160
Lying leg Curl: 8x50, 8x70, 6x75

OK... biceps still suck, really can't think of the last time I upped weight or rep here... I did notice last night my forearms are getting really sore so maybe they are just the whimps.
Curls: 8x20, 6x25, 6x20 <--- would like to replace these any ideas???
Ez bar curls: 8x45, 6x45, 6x45

No cardio cuz i had jelly legs after increasing the leg press :)

LovinLiftin
12-20-2005, 07:50 AM
I have been having some serious cramping, one the right side of my body only which I find weird. Last night it was the arch of my foot, which made leg press a little tough and now at work it is my bicep, its killing me... any ideas, I usually drink about 4L of water throughout the day at work and then whatever I drink at home so I don't think that is it...

-TIM-
12-20-2005, 08:41 AM
Squats: 10x45, 8x95, 6x140, 6x140 *** I think next time I can get 1 set of 6 w/145
LegPress (1 leg): 8x110, 8x150, 6x160
Lying leg Curl: 8x50, 8x70, 6x75Very nice LL. 140 is some good weight on squats.

OK... biceps still suck, really can't think of the last time I upped weight or rep here... I did notice last night my forearms are getting really sore so maybe they are just the whimps.
Curls: 8x20, 6x25, 6x20 <--- would like to replace these any ideas???
Ez bar curls: 8x45, 6x45, 6x45What type of curls are these? Are they DB? You might try some hammer curls, or do drop sets with a BB.

ShockBoxer
12-20-2005, 08:52 AM
Just because you're not upping the weight on bicep curls doesn't mean they're sucking. I've *dropped* weight on curls (in exchange for perfect form) since I started and my biceps are still bigger than they were.

I credit chin-ups for that. When I do them I really focus on 'curling' myself over the bar so they hit my biceps hard. I've gone from assisted BW-60 to unassisted BW and my biceps are wider and have more of a peak than ever.

LovinLiftin
12-20-2005, 09:36 AM
Tim- Thanks. I am trying to get to 160 before I start to cut in Feb., but I am not too sure I will get there. I have still made good gains though. Doin hammer curls right now.

SB-- Ok I guess I will just keep doing them. I could actually probably curl more weight I just won't sacrifice form. I did stop doing pull ups because I hurt my shoulder so I wasn't sure if that hindered any of the development or not. I will start pull ups again soon, they just won't be wide grip :)!

-TIM-
12-20-2005, 09:48 AM
I love hammer curls. Well if you're doing ez bar curls, and you want to replace the hammer curls, then you could try preacher curls. I'm really not an arm expert, but those seem to be a solid exercise.

Another thing you could try would be supersets. Maybe do 2-3 sets of BB curl your ez bar curls, immediately followed by your hammer curls with a lighter weight, going to failure. Do this for a few weeks and then go back to your current routine. The increase in intensity might be what you need to get past your sticking point. If that doesn't help, then you just might need a little rest :p.

ShockBoxer
12-20-2005, 10:39 AM
Ok I guess I will just keep doing them. I could actually probably curl more weight I just won't sacrifice form. I did stop doing pull ups because I hurt my shoulder so I wasn't sure if that hindered any of the development or not. I will start pull ups again soon, they just won't be wide grip :)!

We hurt our shoulder in the same week, if I recall correctly. I've been doing assisted for a few weeks now (just paying really close attention and watching for an 'ouch' response). No, no more wide-grip for me either.

Hammers are what I do. One or two sets of hammers and then two sets of chin-ups (not pull ups ... those are on back day. Hands together underhand gripped chin-ups). Normal curls are fine, I guess, but it's the hammers where I feel like I'm pushing myself... even at just 30lb.

LovinLiftin
01-03-2006, 05:51 AM
OK so I got a sick (strep throat I think) so I took last week off. Started back yesterday!

Monday:

Dropped down on squats and glad I did because I am so sore, should be back up next week.

Squats: 10x45, 8x95, 6x135, 6x135
LegPress (1 leg): 8x110, 8x160, 6x160
Lying leg Curl: 8x50, 8x70, 6x75
Curls: 8x20, 6x25, 8x20
Ez bar curls: 8x45, 6x45, 6x45

O and go HOKIES!!! (way to play like jerks and win ;))

getfit
01-03-2006, 08:32 AM
hope you had a good new year :)

Bob
01-03-2006, 02:00 PM
Strep is a killer for progress that's for sure..
Hope you have it really cured.. and it doesn't bite you again on a 2nd round... make sure you are taking your Multi-vitamin.. with extra C... and get lots of rest/sleep..

Good come back WO..

LovinLiftin
01-12-2006, 09:06 AM
oopps... forgot to post the rest of last weeks workout. They were ok, hamstrings were really sore. I am about to switch jobs so things are a little crazy right now if I dont remember to post that is probably y.... Although no excuse ;)

Monday:

Squats: 10x45, 8x95, 6x140, 6x140
LegPress (1 leg): 8x110, 7x160, 6x160
Curls: 8x20, 6x25, 8x20
Ez bar curls: 8x45, 6x45, 6x45
*no leg curls because my hamstrings were still so sore... awful

cardio

** Got excited because I got complimented(sp) on my squat form by some guys who actually know what they are doing, although RBB insists they weren't looking at my form ;)**

Wednesday:

SLDL: 8x45, 8x95, 6x125, 6x125
Lunges
Pull Ups: 40lbs of help, 8, 6, 6
Close grip bench press: 8x45, 6x70, 7x65
One arm push downs: 8x30, 6x40, 7x35
Upright Rows: 8x45, 7x60, 6x60

ABS
Cardio

** Ok so tried out the pull ups and the upright rows and both felt great and nothing hurts today. SO I think the shoulder is doing well and its time to resume their workouts :)**

I am also going to change the workout again soon and officially go back to a 3 day workout, even though that is what i have been doing for at least a month now. Just because I dont think it necessary anymore to do the 4 day, although I liked it!

ShockBoxer
01-12-2006, 04:11 PM
I think your squat numbers are awesome (not that any of your numbers are lacking in the slightest). Are those ATF or parallel?

LovinLiftin
01-13-2006, 12:12 PM
ShockBoxer: Those are not quite with my ass touching my calves, but they are under parallel, its like right in the middle of the 2.

Friday:

Deads: 8x95, 125x7, 135x6,135x6
Cable Rows: 8x50, 6x60, 6x60
Bench: (back to BB, felt ok) 10x45, 8x75, 6x85, 6x85
Cable Crossovers: 8x80, 7x90, 7x90
Calves: 10x180, 8x200, 8x220

CARDIO

Overall a good workout. I knew I forgot something though and couldn't figure it out... duh BO Rows, not sure where my head was today. Had someone tell me they though I should do some powerlifting and that if I was interested to let them know. I might think about it.

getfit
01-14-2006, 02:40 AM
things are looking good in here doing well :)

LovinLiftin
01-17-2006, 09:33 AM
Changed to a 3 days a week workout this week

Monday:

Squats: 10x45, 8x95, 6x145, 6x140
Leg Press: 8x115, 6x160,6x160
SLDL: 10x45, 8x95, 6x125, 6x125
Upright Rows: 8x45, 6x65, 6x65
DB Shoulder Press (didn't go so well, it hurt): 8x20's, 6x25's, 8x20's

CARDIO

Ok so I was so excited about doing 145, and I probably could have done it twice, but I chickened out, so next time I will do it!!