PDA

View Full Version : A Work In Progress....II



Franjipani
10-21-2006, 04:17 AM
WOW !!! :hello:

Its been four years since I created my first online journal “A WORK IN PROGRESS”. It was the first time I got so very close to achieving my goals….but each time….there was always a small part of me that wanted to SABOTAGE my hard efforts. Inherently, I thrive on discipline and in order for me achieve my goals I know now that I MUST be made ACCOUNTABLE.:angel:

I married a dedicated & disciplined body builder about 15 months ago. I feel absolutely dreadful that lately I feel I’m constantly letting him down with my poor & lazy attitude toward training and exercise in general. While he continues to get amazing results because of his hard work and determination……I get upset when I don’t see any results of my own…..So the viscious cycle of SABOTAGE rears its ugly head….once again….:bash:

Enough is enough…..……Let “A WORK IN PROGESS II” begin…


I have to give a HUGE thanks to Relentless for keeping in contact with me & sowing the seeds….. He drew my attention to BUILT. I must admit however, on first glance at her journal and pictures, I was intimidated and had second thoughts about EVER coming back to post at WBB…I mean, how EMBARRASING for me even to consider myself in the same league…… :redface: but of course, she is such an inspiration that it sparked something inside of me to STEP UP and dig deep…because I know I have the dedication, determination, discipline, strength, desire, positive attitude to be hardcore…..to get there….AND enjoy the progress….


CURRENT GOALS:

My ultimate vision is for a completely sculpted, svelte & muscular physique. I want to radiate vitality, strength, health & energy from every pore in my body.

I want my physique to resemble a beautifully sculpted contrast of angles in muscular strength, definition & flexibility.

I want my body to look strong, taut & feminine and show clearly defined muscles.

Also, I want to FEEL lean & look excellent in a bikini without feeling self-conscious.
I want to feel higher energy levels than I do now, radiate youthfulness & above all increase my longevity.

At the moment, all I can focus on is losing body fat & building muscle……and I’m a long way off this……so,

Target Weight = 58 – 60kg
Target Body Fat = 22-25%

My focus has changed somewhat to accommodate a few slight injury’s I have picked up over the years….a shoulder injury….and an adductor injury. So my choice of lifts will reflect this. (must be an age thing….the older I get…the more cracks & creaks I get.) I’m also HUGE on posture at the moment so am doing exercises to engage all my muscle groups called the EGOSCUE method. Helps tremendously actually !!!

I will be lifting 4 days a week at this stage and lifting lighter to gently get myself over the shock of being a weakling….

Day 1 – Delts & Tri’s

** will superset these with 100sec rest**

Will do some rotator cuff exercises to strengthen them.

1. Upright Row – 3 sets 4-6reps
2. Bent over Laterals – 4 sets 10-12reps

3. Close grip bench – 4 sets 4-6 reps
4. Push downs ‘v’ grip – 3 sets 6-8 reps


Day 2 – Back / Traps

** will superset these with 100sec rest**

1. DB Deadlifts – 4 sets 2-4reps – rest 100seconds
2. Cheater pull-ups (smith machine)– 3 sets – 8-10 reps (finish off with lat pull downs if don’t make it).

3.Bent over rows – 3 sets 8-10 reps
4. DB Shrugs – 3 sets 10 reps


Day 3 – Chest/Bicep

**will superset these with 100sec rest**

1. Flat D/B Bench – 4sets, 4-6 reps
2. Seated D/B curls – 4 sets 8-10 reps

3. Incline DB press – 3 sets 8-10reps
4. Standing Hammer curls 3 sets 8-10reps

Day 4 – Quads/Hamstrings

**will superset these with 100sec rest**

1. Squats – 4 sets 6-8 reps(using hack squat as I hate them but doesn’t aggrevate my groin)
2. leg curls – 4 sets 4-6 reps
3. DB walking lunges – 3 sets 8-10 reps
4. SDLC’s – 3 sets, 8-10 reps

Okay, that’s it for now……I’ll update on Monday with stats & diet…..
Please feel free to add any comments or recommendations…

Enjoy !

Franjipani
10-23-2006, 04:07 AM
Felt great to get back into it again....even though I seem to have lost strength....I felt that I'll be able to go up easily next week....no worries :cool:

Started with some rotator cuff exercises to warm up using cables & DBs

**Supersetted these next two lifts with 100sec rest

DB Upright Rows
7.5kg x 6reps
10kg x 6reps
10kg x 6reps

B/over Lats
4kg x 12
4kg x 12
4kg x 12
4kig x 12
**Did these seated for first set which was uncomfortable so I stood up on last 2 sets. These were also done supinated grip.

**Supersetted these next two lifts with 100sec rest

Close Grip Bench
30kg x 6
30kg x 6
30kg x 6
30kg x 6

Push Down “v” grip
3 plates x 8
3 plates x 8
3 plates x 8

***Diet looking good…I've weaned myself off all bread for the moment... and having 30g whey protein per day in shakes.

Its back & traps tomorrow:clap:

1mmort4l
10-23-2006, 04:55 AM
Great writeup Franj!
Your sounding dedicated, sounding spirited, sounding keen!

Good luck with your goals! I'lll be back here in a week to make sure you still have the same enthusiasm.. Nice work.. :strong:

Mik
10-23-2006, 07:30 AM
Hey Franji, good to see you back!

Isaac Wilkins
10-23-2006, 11:20 AM
Hey girlie! It's great to see you back, you've been missed!

I heard about your marriage through the grapevine, and was of course remiss in sending my congratulations, so I'll offer them now. Congratulations!

I'll enjoy checking in here.

MixmasterNash
10-23-2006, 11:57 AM
Welcome back! Good luck with the buffness.

Pup
10-23-2006, 01:31 PM
Welcome back Frannie! Much like Isaac, I also heard through the vine of grapes that you had gotten hitched, congrats on that :)

Relentless
10-23-2006, 02:00 PM
CROIKEY! She came back!

:D

Good to see you back here, Francesca! You've been missed! You should get hubby to start an account and share his wisdom with the board!

I will keep an eye on you to ensure that you progress. No slacking. ;)

Scott

P.S. You *already* radiate health, vitality and energy. And the strength is getting there. ;)

Franjipani
10-23-2006, 10:22 PM
Week 1, Day 2 – Back /Traps

Supersetted these two lifts with 100 sec rest

DB Deads
22.5kg x 4 reps
22.5kg x 4 reps
22.5kg x 4 reps
22.5kg x 4 reps


Cheat pull-ups / Lat pulldown
Cheaters x 4 & pulldowns x 6 peg 6
Cheaters x 4 & pulldown x 6 @ peg 8
Cheaters x 4 & pulldown x 6 @ peg 8
Cheaters x 3 & pulldowns x 7 @ peg 8

Supersetted these two lifts with 100 sec rest

B/o Rows
15kg x 8
15kg x 10
15kg x 10

D/B Shrugs
20kg x 10
20kg x 10
20kg x 10

**First time I’ve done DB Deadlifts. Felt a lot harder than when I use the bar. However, the gym is not well equipped with only one squat rack & one bench press and the place was bunged !!!:(

***Really feeling so much more motivated which is excellent considering the past year has really been sporadic & I havn’t pushed myself to the max.

****Plus I now have a happy husband who has noticed an attitude improvement to lifting which is always a good thing !!!!:)

Pup, Borris, Mik, MixmasterNash, 1mmort41 & Relentless :hello: Thanks heaps for your encouragement...tis great to be back...I'll be checking in with YOUR journals soon enough too !! :thumbup:

Clifford Gillmore
10-24-2006, 04:51 AM
Thought I would drop in and say hello to another Perthite :) Where are you training/living at the moment? I'm looking for a new gym.

Looks like you have really planned everything out, I look forward to seeing more of your future posts :)

heathj
10-25-2006, 11:32 AM
Been a while! Glad to see you back in it! Good luck with the goals and getting that strength back!

Teh BDK
10-25-2006, 11:38 AM
Indeed. Welcome back.




















Pics.

Bob
10-25-2006, 07:17 PM
Welcome back Fran.. good luck with your new goals.. and can't wait to review your energizer bunny workouts..

Franjipani
10-25-2006, 11:36 PM
Week 1, Day 3 – Chest / Bi’s

**Note, was suffering DOMS in my QUADS of all places quite badly yesterday and today which is highly unusual for me after doing deads…still its all good.

Flat D/B Bench
15kg/33lb x 6
17.5kg/38.5lb x 6
17.5kg/38.5lb x 6
17.5kg/38.5lb x 6

WOW….for me this was TERRIFIC !!! I was hoping to use the 15kg dumbbells for the lot but when I went back for the second set…these weights were all taken….so hubby recommended I use the 17.5kg and said he’d spot me. Felt super !!!:thumbup:

**superset these with db curls with 100sec rest

Standing single DB Curls
7.5kg/16.6lb x 6 **too high so went down to complete rep range
6kg/13.2lb x 8
6kg/13.2lb x 8
6kg/13.2lb x 8

Incline DB Press
12.5kg/27.5lb x 10
12.5kg/27.5lb x 10
12.5kg/27.5lb x 10

**superset these with standing hammer curls

Standing Hammer Curls
6kg/13.2lb x 10
6kg/13.2lb x 10
6kg/13.2lb x 10


Forearm work

D/B wrist o/hand
3kg x 10
3kg x 10

D/B wrist u/hand
3kg x 10
5kg x 10

**Great workout today. My husband Jason does the same workout as me. I reckon I get a workout just lifting his 50kg/110lb db’s to him…

***I saw a normal chick like me (although she was super buff) in Golds Gym – Venice beach 2 months ago lifting 50lb db’s by HERSELF and pressing them. She was so inspiring…..:nod: :nod:

****Out for dinner tonight so best watch my meal plans for the rest of the day…

Tomorrow is Leg day !!!!:strong:


Bearwolf - Thanks for the welcome back :)

Teh BDK - Nice name change....good to see you venturing in here :thumbup:

heathj - Ohh don't I know it....hopefully my strength will come back fast.. thanks for saying hey :)

Risk10K - Another Perthite...woo hooo !! We train in Joondalup...feel free to drop by...but I'll be fighting you for the squat rack :shoot: hee hee.

ectx
10-26-2006, 12:06 AM
What the....??!?!?!?!


WELCOME BACK FRANI PANTS! I missed you loads...talked to heath and Scott and they told me about you getting married and jason.

I have to admit that I'm very peeved at you for loosing contact with me. Hurry up and PM me and send me an email. I'll PM you contact information, etc.


Missed you lots....glad you're back here and I can't wait to catch up!

Built
10-26-2006, 12:56 AM
I am just blown away at what you said in that first post.

<blushes furiously>

Please let me know what I can do to help.

I'll start with suggesting you get away from upright rows. Murder on the RC. Try Arnold presses. They're awesome!

Clifford Gillmore
10-26-2006, 04:49 AM
Nice work on the 17.5s, I do have to say - you may be one of the only girls in WA that doesn't only use the silver dbs! I may drop by for a session one day, maybe a weekender :)

Pup
10-26-2006, 07:33 AM
Nice work there Fran-tastic(TM), I concur with Built, upright row is teh devil.

Relentless
10-26-2006, 10:30 AM
I will second (third?) Built's and Pup's recommendation of Arnold Presses (or anything) rather than upright rows. Mind you Arnold Presses are one of my favourite exercises ever.

1mmort4l
10-27-2006, 02:18 AM
Great workout Fran...
I would also like to say that your journal presentation is very pleasing to the eye! Very easy to follow, and easy to read...
Keep it up!

Franjipani
10-27-2006, 05:51 AM
Week 1, Day 4 – Leg Day

Just plain YUK !!! Tough one today…. stopping the gym really isn’t worth it in the long run as starting all over again is just shear PAINFUL.:mad:

Hack Squats
20kg/44lb x 8
20kg/44lb x 8
20kg/44lb x 8
20kg/44lb x 8

**superset the above with leg curls

Leg Curls
30lb x 6
30lb x 6
30lb x 6
30lb x 6

Walking DB Lunges
Bodyweight x 10
5kg/11lb x 10 (each side)
5kg/11lb x 8

**Superset the above with SDLC

SDLC
10kg/22lb x 10
15kg/33lb x 10
20kg/44lb x 10
**was just finding what weight was comfortable at this point. I can go up next week.

***My quads were already sore from doing Deadlifts on Tuesday. I really felt my glutes working after the first set of lunges….and felt like two lumps in my glutes while doing my SDLC’s…..:moon:

I’m gonna be feelin the pain tomorrow….ouchie !!!:eek:

1mmort4l - Thanks for your comments. I'm glad my journal is visably appealing....my hand written journal notes are terrible...:nod:
Relentless - Awwww....going down memory lane now...you taught me these...years ago...:nod:
Pupsicle - I'm soo getting the message...:idea:
Risk10K - There are more chicks now than ever doing "light" weights...however, i'm yet to see ANY that adher to rest periods and track their progress :rolleyes:
Built - Welcome to my journal...thanks for your feedback, greatly appreciated and I'll be implementing them next week. Again, thanks for your inspiration here on the boards...you certainly do set the pace :clap:
ectx - Hey hon, I got your message and I'll be replying as I can...considering there is heaps to catch up on...I'll need to block off some serious time...;)

Clifford Gillmore
10-27-2006, 08:20 AM
Brutal looking supersets Franji, were the hacks BB or machine?

As for the tracking, I don't really see it whatsoever aside from the odd person carrying around a gym hand out. I'll admit I'm pretty bad for diet, but I'm working on it :)

Franjipani
10-29-2006, 09:09 PM
Week 2, Day 1 - Delts / Tri’s
**Supersetted these two lifts with 100sec rest

Arnold Press
7.5kg/16.5lb x 6reps
7.5kg/16.5lb x 8reps
7.5kg/16.5lb x 8
**went easy on this one to get used to form.

B/over Lats
5kg/11lb x 10
5kg/11lb x 10
5kg/11lb x 10
5kg/11lb x 10
**Struggled with last set. Have been doing these with straight arms where palms are facing back.

**Supersetted these next two lifts with 100sec rest

Close Grip Bench
32.5kg/71.5lb x 6
32.5kg/71.5lb x 6
32.5kg/71.5lb x 6
32.5kg/71.5lb x 6
**Bit hairy on the last one….couldn’t quite get the bar up…yelled for hubby but he was on the other bench…realizing that worse case scenario….the baby weight I was using was not gonna crusch my sternum…I managed to push it up !!!

Push Down “v” grip
34.5lb x 8
34.5lb x 8
34.5lb x 8
**These actually DID aggrevate my shoulder which makes me wonder if in fact I do have a rotator cuff issue or if its something else????:scratch:

**Overall, workout was great….finished off with some rotator cuff exercises….went up in weight with everything so that’s gotta be a good thing.:strong:
***This week I’ll be revisiting Fitday.com to sort out my meal plans….and guage where I’m at. Also upped my whey protein to 60g per day in shakes.:thumbup:

Risk10K I use the machine....there is no way I can cheat doing these...plus, It forces my quads to do all the work. I really do hate them though I find them tougher than any other lift :(

Beast
10-29-2006, 09:58 PM
I knew I recognized that name. :)

Good luck getting back into the swing of things.

Clifford Gillmore
10-30-2006, 05:18 AM
Good to see the Arnold presses in the mix, but why before the compound movements?

Franco
10-30-2006, 05:22 AM
Good to see you back Fran:)


I actually work with someone from Perth and Sydney, so they're always bickering about the eagles or the swans being the better team, lol.

Franjipani
10-30-2006, 07:54 PM
Week 2, Day 2 – Back /Traps

Supersetted these two next two lifts with 100 sec rest

DB Deads
25kg/55lb x 4 reps
25kg/55lb x 4 reps
25kg/55lb x 4 reps
25kg/55lb x 4 reps
**I’m going to have to convert back to the ole BB Deads because I just don’t seem to be having any joy with my form. I keep knocking myself about…hitting my legs all over the place and just doesn’t feel quite right. :bang:

Cheat pull-ups / Lat pulldown
Cheaters x 5 & 90lb pulldowns x 5
Cheaters x 4 & 90lb pulldowns x 6
Cheaters x 4 & 90lb pulldowns x 6
**My first set was very nice…then form went downhill from there….deads take it out of ya….:eek:

Supersetted these next two lifts with 100 sec rest

B/o Rows
20kg/44lb x 10
20kg/44lb x 10
20kg/44lb x 10

D/B Shrugs
22.5kg/49.5lb x 10
22.5kg/49.5lb x 10
22.5kg/49.5lb x 10
**My right wrist rubbed against the iron something severe…need to work on the grip but otherwise…lookin good !!!:nod:

**The hardest workout I’ve done for a loooooooong time. I was surprised I had ANY energy left after doing deads. I don’t know how my hubby Jason can go from doing 4 sets of 330lb deads (4 reps) straight to wide grip pull-ups and do three sets of 10 after only a 100 seconds rest.:whip:

**Getting diet sorted out with Fitday at the moment…..so will be up and running in a few days…. :)


Beast - Thanks for checking in and thanks :hello:

Risk10K - Well the only compound movement is the close grip bench but thats working an entirely different muscle group ;)

Franco - Thanks for the welcome....I can certainly put an end to that bickering....just have to see who won the finals this year....EAGLES!!!Terrific game to watch.One of the best I've EVER seen...two very strong teams but I'm biased, naturally ;)

teaturtle
10-31-2006, 08:45 PM
females that lift are awsome.... lol

Franjipani
11-02-2006, 05:53 PM
Week 2, Day 3 - Chest & Bi's

**Superset Bench with DB curls with 100 seconds rest

Flat D/B Bench
17.5kg/38.5lb x 6
17.5kg/38.5lb x 6
17.5kg/38.5lb x 6
17.5kg/38.5lb x 6
**The last two sets of these were the strongest:strong:

Standing single DB Curls
6kg/13.2lb x 8
6kg/13.2lb x 8
6kg/13.2lb x 8
6kg/13.2lb x 8
**Next week need to do 10 reps

Incline DB Press
15kg/33lb x 10
15kg/33lb x 10
15kg/33lb x 10
**These were lovely and strong

**superset these with standing hammer curls

Standing Hammer Curls
6kg/13.2lb x 10
6kg/13.2lb x 10
6kg/13.2lb x 10


Forearm/Wrist work

D/B wrist o/hand
4kg/8.8lb x 10
4kg/8.8lb x 10

D/B wrist u/hand
5kg/11lb x 10
5kg/11lb x 10

**Workout was nice and strong although I prefer working out in the afternoon when I feel stronger and warmer. Felt that the Hammer Curls & DB curls were the lifts where I felt my shoulder hurt…..odd !!!:bash:

Teaturtle - :hello: welcome to my journal. I agree, its great to see women lift. Its also wonderful to see so many female journals on here too. :nod:

Franjipani
11-02-2006, 09:51 PM
Week 2, Day 4 – Leg Day

Smith Machine Squats
25kg/55lb plates on bar x 8
25kg/55lb plates on bar x 8
25kg/55lb plates on bar x 8
25kg/55lb plates on bar x 8

**Decided that I’d give these a go considering I hate the machine hack squat as it was hurting my knees a bit. These take a bit of getting used to because it feels so unnatural….Thing is, we only have 1 squat rack in the ENTIRE gym so guess who gets to use it??? That’s right, hubby. Its not like I can just jump in and say….ohhh let me work in with you…it would be a workout and a half just changing around his huge plates…much less dong my own set.:rolleyes:

Anyway, I reckon I’ll just switch my days around when he’s not using it…
Also, does anybody know the weight of the bar on the smith machine? I didn’t factor that into my figures???? :idea:

**superset the above with leg curls

Leg Curls
40lb x 6
40lb x 6
40lb x 6
40lb x 6
**These were nice and strong :strong:

Walking DB Lunges
5kg/11lb x 9
5kg/11lb x 9
5kg/11lb x 9

**Superset the above with SDLC

SDLC
20kg/44lb x 10
20kg/44lb x 10
20kg/44lb x 10
**Ahh my favourites

**That’s it for another week folks……

teaturtle
11-02-2006, 10:54 PM
just wondering, what's SDLC?

Franjipani
11-05-2006, 08:48 PM
Week 3, Day 1 - Delts / Tri’s

**Supersetted these two lifts with 100sec rest

Arnold Press
10kg/22lb x 6reps
10kg/22lb x 6reps
10kg/22lb x 6reps
**Felt nice & strong

B/over Lats
6kg/13.2lb x 5 then 5kg x 7
6kg/13.2lb x 4 then 5kg x 6
6kg/13.2lb x 4 then 5kg x 6
6kg/13.2lb x 4 then 5kg x 6


**Supersetted these next two lifts with 100sec rest

Close Grip Bench
35kg/77lb x 6
35kg/77lb x 5
35kg/77lb x 4
35kg/77lb x 4

Push Down “v” grip
36.6lb x 8
36.6lb x 8
36.6lb x 6

**Did some rotator cuff exercises. Great to get back into it again….:thumbup:

teaturtle - SDLC is just a term of endearment for Stiff Legged Dead Lift:)

Pup
11-06-2006, 05:51 AM
Nice pressing Frannie.

Relentless
11-17-2006, 02:18 PM
What's this? A couple of workouts and then nothing for over a week?

tuttut

mickyjune26
11-17-2006, 02:43 PM
We're rooting for you. Hurry back.

HeavyBomber
11-17-2006, 05:13 PM
I married a dedicated & disciplined body builder about 15 months ago. I feel absolutely dreadful that lately I feel I’m constantly letting him down with my poor & lazy attitude toward training and exercise in general. While he continues to get amazing results because of his hard work and determination

Wow, your routine is awesome! How's the marriage going? I think it would be awesome to have a spouse like that (but female of course). lol

Franjipani
11-18-2006, 04:12 AM
Whooooooa, I was soooo dreading a post telling me off before I had a chance to explain………but…..at least I know I’ve been missed.:hide:

Okay, change of plan…..there is good and bad news….

Bad news is that my routine has now changed again before it really got off the ground (ala MonStar style ) because I’ve been extra busy and will be until Christmas. I wont be able to get to the gym until evenings (have to make it before it shuts at 9pm and 8pm on Fridays). I will only be able to go 3 times per week. So, need to accommodate a routine that will cater for this.:nod:

Good news is that I HAVE been going to the gym and here is what I’ve done this week. I’m really thrilled with some of the weights especially my DB Bench...I’m really getting stronger. Great news is that I’ve been losing body fat too…wooo hoooo !!!!:clap:


Week 1, Day 1 – Back & Chest - Monday 13th November 2006

Deadlifts
50kg/110lb x 4
50kg/110lb x 4
50kg/110lb x 4
**Will be able to go up next week

BB b/o rows
20kg/44lb x 10
20kg/44lb x 10
20kg/44lb x 10

DB flat bench
17.5kg/38.5lb x 6
17.5kg/38.5lb x 6
17.5kg/38.5lb x 6
**These felt great…

Seated Row
60lb x 10
50lb x 10

DB Incline bench
15kg/33lb x 10
15kg/33lb x 10

Week 1, Day 2 – Quads & Hamstrings - Wednesday 15th November 2006

**Superset Squats with Leg curl – 100sec rest

Squat
27.5kg/60.5lb x 4
27.5kg/60.5lb x 6
15kg/33lb x 10
15kg/33lb x 15
**Just getting a feeling for these as its been a while since I’ve done squats. Last two sets were proper squats. The squat rack was taken for the first 2 so was forced to use the smith machine which was yuck !!!

Leg Curl
50lb x 4
50lb x 4
40lb x 6
40lb x 8

Incline DB Curl
6kg/13.2lb x 10
6kg/13.2lb x 10

French Press
10kg/22lb x 10
10kg/22lb x 10

DB Preacher Curls
5kg/11lb x 10
5kg/11lb x 10

Decline DB Extension
7.5kg/16.5lb x 8
7.5kg/16.5lb x 8


Week 1, Day 3 – Back & Shoulders - Friday 17th November 2006

**Superset Chins with BB Press with 100 seconds rest

CheaterChins/ Pulldowns
Bodyweight x 5/70lb x 5
Bodyweight x 5/90lb x 5

Standing BB Press
10kg/22lb x 10
10kg/22lb x 10

V Handle Pulldowns
70lb x 10
70lb x 10

Arnold Press
10kg/22lb x 9
10kg/22lb x 9

Underhand grip p/downs
80lb x 10
80lb x 10

Rear lat raises
5kg/11lb x 10
5kg/11lb x 10


Relentless - Thanks for dropping by and making me accountable. Cant believe you beat me by a few hours :moon:

Pupsicle - Thanks heaps, I've really struggled to get that weight back up but I'm feeling stronger :strong:

mickyjune26 - Welcome to my journal....thanks for the words of encouragement :hello:

HeavyBomber - Marriage is awesome when your goals & life are aligned especially at the gym...Its great when we're both so motivated and pumped after a workout...we spot each other and do the same programme except for the MASSIVE difference in weights...:eek:

mickyjune26
11-18-2006, 08:03 AM
Franji - I wish I could workout with a significant other. You are really lucky! btw - what is your favorite lift right now? congrats on the bodyfat. Is your hubby on WBB too? if not, let's get'm in here! :)

Stumprrp
11-18-2006, 08:16 AM
wow your strong as hell!

Franjipani
11-29-2006, 05:10 AM
Okay, now I have a moment to breathe, I have listed my workout for last week. Unfortunately, I've been experiencing technical difficulties with virus stuff & not able to get online. Still, I've been fairly hectic last week and only got to the gym twice….dreadful I know as there is no excuse !! BUT, if I were to make one its that our local gym keeps the most dreadful hours and seem to change the closing times when it suits THEM, not me…..

Week 2, Day 1 – 20th November, 2006 – Hamstrings

Leg Press – High footing
80kg/176lb x 6
90kg/198lb x 6
90kg/198lb x 8
100kg/220lb x 6

SLDL
40kg/88lb x 8
40kg/88lb x 8
40kg/88lb x 8
45kg/99lb x 8
45kg/99lb x 8

Leg Curl – Drop set
50lb x 1
40lb x 3
30lb x 6
30lb x 4



Week 2, Day 2 – 22nd November, 2006 – Mixed Body Parts

Deadlifts
50kg/110lb x 2
50kg/110lb x 2

BB bent/o rows
20kg/44lb x 10
20kg/44lb x 10

DB Bench
17.5kg/38.5lb x 4
17.5kg/38.5lb x 7

Jump Chins / Lat pulldown
Bodyweight x 5 / 80lb x 8

Arnold Press
10kg/22lb x 10
10kg/22lb x 10

French Press
12.5kg/27.5lb x 10

Incline Curls
4kg/8.8lb x 10

mickeyjune26 - No, he is not on WBB but I'm working on him....he does have a peek now and then...especially when trying to help me out...he is impressed with BUILT though because she advocates Ian King's stuff :thumbup:

Stumprrp - Thanks for the compliment....I'm getting stronger though...just wait until I post what I did last night at the gym...i'm stoked:)

Franjipani
11-29-2006, 05:16 AM
:clap: Woo Hooo..... I'm absolutely stoked with this workout...I feel I'm really making some progress and its the first time EVER I've been able to work with 44lb DB's. I attribute it to having to spot my hubby and pass him the 110lb DB's when he does press.....I've really reached new heights and pushed through that barrier...yay !!!!


Week3, Day 1 – Back & Chest - Monday 27th November 2006

Deadlifts
55kg/121lb x 4
55kg/121lb x 4
55kg/121lb x 4
**Will be able to go up next week

BB b/o rows
22.5kg/49.5lb x 10
22.5kg/49.5lb x 10
22.5kg/49.5lb x 10

DB flat bench
20kg/44lb x 6
20kg/44lb x 6
20kg/44lb x 6**NEW PERSONAL BEST !!! Reasonable depth and next week will concentrate on getting them deeper…

Seated Row
60lb x 10
60lb x 10

DB Incline bench
17.5kg/38.5lb x 10
17.5kg/38.5lb x 9

Pup
11-29-2006, 08:14 AM
Nice work Frannie!

Relentless
11-29-2006, 12:04 PM
Nice pressing Francesca.
Although the depth comments trouble me a bit. DB presses should go all the way down, IMHO.

Full ROM!!! :)

galileo
11-29-2006, 07:10 PM
Wow, welcome back! I never thought I'd see you again.

Franjipani
12-01-2006, 03:27 PM
Week 3, Day 2 – Quads & Hamstrings – Thursday 30th November 2006

**Superset Squats with Leg curl – 100sec rest

Squat
40kg/88lb x 4
40kg/88lb x 6
40kg/88lb x 10
30kg/66lb x 15
**These felt great today….really getting good form happening and pushed myself with the third set. Next time the weights will be adjusted accordingly….Just getting a feeling for these as its been a while since I’ve done squats.

Leg Curl
50lb x 4
50lb x 4
40lb x 6
40lb x 6
30lb x 8

Incline DB Curl
6kg/13.2lb x 10
6kg/13.2lb x 10

French Press
12.5kg/27.5lb x 10
12.5kg/27.5lb x 10

DB Preacher Curls
6kg/13.2lb x 10
6kg/13.2lb x 10

Decline DB Extension
7.5kg/16.5lb x 10
7.5kg/16.5lb x 8


Pupsicle - Thanks muffin:D

Relentless - I agree....thats why I'll be sticking here to concentrate more fully on this....just for your info...the press was parallel just not as deep as I'd like :D

gal - I've been lurking a wee bit....thanks for dropping by though ;)

Franjipani
12-01-2006, 03:58 PM
Week 3, Day 3 – Back & Shoulders - Friday 1st December 2006

**Superset Chins with BB Press with 100 seconds rest

CheaterChins/ Pulldowns
Bodyweight x 5/Pulldowns 80lb x 5
Bodyweight x 5/Pulldowns 80lb x 5

Standing BB Press
12.5kg/27.5lb x 10
12.5kg/27.5lb x 10


V Handle Pulldowns
80lb x 10
80lb x 10


Arnold Press
10kg/22lb x 9
10kg/22lb x 10

Underhand grip p/downs
90lb x 10
90lb x 10

Rear lat raises
6kg/13.2lb x 10
6kg/13.2lb x 10

**Great workout & I keep getting stronger in some areas. Didn’t feel that I had recovered enough from yesterday’s workout but scored some PB’s just the same….:thumbup:

teaturtle
12-01-2006, 06:02 PM
um, are supersets just putting 100 sec in between 2 exercises? i always thought it was 0 sec, going from one exercise to the other..

Franjipani
01-08-2007, 05:23 AM
HAPPY NEW YEAR !!!!

New Year, new programme…….new focus for this year in every area of my life is to BE CONSISTENT….:clap:

Although I have been very slack at entering my workouts during the Christmas build up period, I HAVE been going to the gym. Between Christmas & New Year hubby & I went on a major cleanse to rid toxins and to prepare for the onslaught of 2007. Suffice to say, I lost body fat (yipppeeee) and didn’t seem to lose much strength which is brilliant !!!:thumbup:

We began our new programme today based on Charles Poliquin’s “Advanced German Volume Training” which was tough after a bit of a break. Although it doesn’t look like much it was pretty horrendous toward the last few sets.


Week 1, Day 1 – Back & Chest - Monday 8th Jan 2006

The idea is to switch from Incline DB Press to Lat pulldowns with 100 seconds rest between…

Incline DB Press
15kg/33lb x 5
15kg/33lb x 5
15kg/33lb x 5
15kg/33lb x 5
15kg/33lb x 5
15kg/33lb x 5
15kg/33lb x 5
15kg/33lb x 5
15kg/33lb x 5
15kg/33lb x 5


Underhand Lat pulldowns
80lb x 5 (too tough for 10 sets…so dropped for this one)
70lb x 5
70lb x 5
70lb x 5
70lb x 5
70lb x 5
70lb x 5
70lb x 5
70lb x 5
70lb x 5

PowerManDL
01-11-2007, 01:04 AM
How fortuitous.

I'll be down in Oz around the end of May, for four months or so.

Pup
01-11-2007, 08:09 AM
GVT is painful...that is all.

Oh yea...happy new year :)

Franjipani
01-12-2007, 05:05 AM
GVT is painful...that is all.

Oh yea...happy new year :)

:D Happy New Year to you too Pupsicle.....ohh and yes, I'm very much feeling the pain now...even though I was only using baby weights by comparison :cry:

Matt, you are finally heading down under eh?? Where abouts are you going? Give details pronto !!! :thumbup:

Franjipani
01-12-2007, 05:09 AM
Week 1, Day 2 – Quads/Hammie - Wednesday 10th Jan 2006

The idea is to switch between squats & leg press with 100 seconds rest between. Also, must stick to same weight for entire 10 sets....first time so still guaging weight at this point

Squats
40kg/88lb x 5
40kg/88lb x 5
40kg/88lb x 5
40kg/88lb x 5
40kg/88lb x 5
40kg/88lb x 5
40kg/88lb x 5
40kg/88lb x 5
40kg/88lb x 5
40kg/88lb x 5

Leg Curls
30lb x 5
30lb x 5
30lb x 5
30lb x 5
30lb x 5
30lb x 5
30lb x 5
30lb x 5
30lb x 5
30lb x 5

Franjipani
01-12-2007, 05:12 AM
Week 1, Day 3 – Arms - Friday 12th Jan 2006
Rushed to the gym but didn’t get to finish the workout before they closed….its crap they shut early on a Friday….:bash:

The idea with this workout is to switch between zottman curls & low decline DB press (hammer curl position)

Zottman DB Curls
7.5kg/16.5lb x 5 (wee bit tough for 10 sets so dropped to 6kg/13.2lb)
6kg/13.2lb x 5
6kg/13.2lb x 5
6kg/13.2lb x 5
6kg/13.2lb x 5
6kg/13.2lb x 5
6kg/13.2lb x 5

Decline Press
7.5kg/16.5lb x 5 (too light went up)
10kg/22lb x 5
10kg/22lb x 5
10kg/22lb x 5
10kg/22lb x 5
10kg/22lb x 5
10kg/22lb x 5

PowerManDL
01-12-2007, 07:33 AM
Matt, you are finally heading down under eh?? Where abouts are you going? Give details pronto !!! :thumbup:

I'm gonna be based out of Darwin (that's where the woman's gonna be working for 2007), but I'm hoping to be able to travel around a bit in the four months I'm there.

You can still reach me at my old email address, shiva_165 @ hotmail.com, since I'm really not here at all anymore.

ElPietro
01-12-2007, 08:56 AM
Holy crap. Must pay more attention to forums. Didn't even know you were back!

Glad to see you doing well Fran!

Franjipani
01-15-2007, 05:27 AM
Week 2, Day 1 – Back & Chest - Monday 15th Jan 2006

The idea is to switch from 30 degree Incline DB Press to Lat pulldowns with 100 seconds rest in between

Incline DB Press
17.5kg/38.5lb x 5
17.5kg/38.5lb x 5
17.5kg/38.5lb x 5
17.5kg/38.5lb x 5
17.5kg/38.5lb x 5
17.5kg/38.5lb x 5
17.5kg/38.5lb x 5
17.5kg/38.5lb x 5
17.5kg/38.5lb x 5
17.5kg/38.5lb x 5
**Starting to look a bit dodgy in the depth department on the last couple of sets which I will need to work on next time….:nod:

Lat Pulldown – Parallel grip
80lb x 5
80lb x 5
80lb x 5
80lb x 5
80lb x 5
80lb x 5
80lb x 5
80lb x 5
80lb x 5
80lb x 5

**Felt stronger as the sets progressed strange as it may seem….at first I wondered how I’d ever get through it all…..tis da power of focus me thinks !!!:strong:

***Matt, will shoot you through an email in the next few days....

****Pete, thanks for dropping by....just trying to get my strength back to my peak and beyond...gonna be an interesting journey :hello:

Clifford Gillmore
01-15-2007, 05:30 AM
Nice Numbers Franji. :)

Whats the gym like your neck of the woods, any Glute Ham Raise sightings?

Franjipani
01-17-2007, 05:36 AM
Week 2, Day 2 – Leg Day - Wednesday 17th Jan 2006

The idea is to switch between leg press & leg curl with 100 seconds rest between


Leg Press
120kg/264lb x 5
120kg/264lb x 5(positioning was wrong and too heavy for 10 straight sets)
110kg/242lb x 5
110kg/242lb x 5
110kg/242lb x 5
110kg/242lb x 5
110kg/242lb x 5
110kg/242lb x 5
110kg/242lb x 5
110kg/242lb x 5

Leg Curls
30lb x 5
30lb x 5
30lb x 5
30lb x 5
30lb x 5
30lb x 5
30lb x 5
30lb x 5
30lb x 5
30lb x 5
** These were really tough as feet position was plantaflex (toes pointing down…on the last rep of nearly every set I felt like I was about to get a cramp in my calves…ouchie !!!) :eek:

Today’s workout was pretty challenging as the dinner I had really didn’t sit well with me and I felt my energy levels were pretty drained…. Won’t be doing THAT again in a hurry…..:cry:

***Risk - Thanks for dropping by....unfortunately, I see some absolutely shocking form and things going on in my gym...mostly people just wasting their time because they dont lift properly. Don't recommend our gym at all...hubby cant wait to see the back of it....will be joining another one in July this year :hello:

Franjipani
01-18-2007, 05:37 AM
Week 2, Day 3 – Arms - Thursday 18th Jan 2006

The idea with this workout is to switch between High Incline DB curls & close grip bench with 140seconds rest.....due to the closing of the gym and the lateness of my arrival....toward the end, the rest was minimal :D .


High Incline DB Curls
5kg/11lb x 5
6kg/13.2lb x 5
6kg/13.2lb x 5
6kg/13.2lb x 5
6kg/13.2lb x 5
6kg/13.2lb x 5
6kg/13.2lb x 5
6kg/13.2lb x 5
6kg/13.2lb x 5
6kg/13.2lb x 5


Close Grip Bench
30kg/66lb x 5
30kg/66lb x 5
30kg/66lb x 5
30kg/66lb x 5
30kg/66lb x 5
30kg/66lb x 5
30kg/66lb x 5
30kg/66lb x 5
30kg/66lb x 5
30kg/66lb x 5

Thats it from me :)

Clifford Gillmore
01-18-2007, 06:11 AM
Nice close grippies.

Ooooo new gym! I'm waiting for my Zest membership to run out and I think I'm going back to the Curtain Uni gym, tell me if you find something better. I don't mind hot/small/cosy/lacking air-con I just want a GHR/Powerrack/Sqaut Rack and Reverse Hyper :(

ectx
01-18-2007, 09:47 AM
Happy New Year's, FranjiPants!

Franjipani
01-24-2007, 01:54 AM
Week 3, Day 1 – Back & Chest - Monday 22nd Jan 2006

The idea is to switch from Incline DB Press to Lat pulldowns with 100 seconds rest between…

Incline DB Press
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4


Underhand Lat pulldowns
80lb x 4
80lb x 4
80lb x 4
80lb x 4
80lb x 4
80lb x 4
80lb x 4
80lb x 4
80lb x 4
80lb x 4



Risk10K thanks for dropping by....yeah...I'm not a Zest fan myself...bit too cardio(ish) for moi plus sooooo "look at me" type atmosphere :eek:

ectx Happy New Year to you too Rene...will shoot you through an email soon enough... I know you are duly due one ;)

Franjipani
01-24-2007, 05:50 AM
Week 3, Day 2 – Quads/Hammie - Wednesday 24th Jan 2006

The idea is to switch between squats & leg press with 100 seconds rest between


Squat
45kg/99lb x 4
45kg/99lb x 4
45kg/99lb x 4
45kg/99lb x 4
45kg/99lb x 4
45kg/99lb x 4
45kg/99lb x 4
45kg/99lb x 4
45kg/99lb x 4
45kg/99lb x 4



Leg Curls
40lb x 4
40lb x 4
40lb x 4
40lb x 4
40lb x 4
40lb x 4
40lb x 4
40lb x 4
40lb x 4
40lb x 4

Thats me done til tomorrow :strong:

Franjipani
01-25-2007, 08:36 PM
Week 3, Day 3 – Arms - Friday 26th Jan 2006

The idea with this workout is to switch between zottman curls & low decline DB press (hammer curl position)

Zottman DB Curls
7.5kg/16.5lb x 4
7.5kg/16.5lb x 4
7.5kg/16.5lb x 4
7.5kg/16.5lb x 4
7.5kg/16.5lb x 4
7.5kg/16.5lb x 4
7.5kg/16.5lb x 4
7.5kg/16.5lb x 4
7.5kg/16.5lb x 4
7.5kg/16.5lb x 4
**Definitely getting stronger....:clap:

Decline Press
12.5kg/27.5lb x4
12.5kg/27.5lb x4
12.5kg/27.5lb x4
12.5kg/27.5lb x4
12.5kg/27.5lb x4
12.5kg/27.5lb x4
12.5kg/27.5lb x4
12.5kg/27.5lb x4
12.5kg/27.5lb x4
12.5kg/27.5lb x4

Great to know that I'm getting stronger, not doing any cardio classes and the weight is coming off....thats always a good thing :)

Happy AuStRaLiA dAy to all you aussies...wave that flag proudly :hello:

Franjipani
01-29-2007, 05:14 AM
Week 4, Day 1 – Back & Chest - Monday 29th Jan 2007

The idea is to switch from 30 degree Incline DB Press to Lat pulldowns with 100 seconds rest in between

Incline DB Press
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
17.5kg/38.5lb x 4
**Depth was great today and felt much stronger……

Lat Pulldown – Parallel grip
90lb x 4
90lb x 4
90lb x 4
90lb x 4
90lb x 4
90lb x 4
90lb x 4
90lb x 4
90lb x 4
90lb x 4
**was stoked that I went up another level :clap:

Clifford Gillmore
02-04-2007, 02:27 AM
Happy belated Australia day :)

I complete agree with the whole commercial gyms are look at me places, every person has an orange tan lol! I'm going to be building my own soon enough, I've got a paddock for a few giant tractor tires and atlas stones :)


Great workouts btw!

Franjipani
02-08-2007, 03:33 PM
Week 5, Day 1 – Back & Chest - Monday 5th Feb 2007

The idea is to switch from 45 degree Incline DB Press to Lat pulldowns with 100 seconds rest in between ...

Incline DB Press
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
**Woo hooo !! Very exciting to reach this weight. Only drama here was when I was bringing them down…I gave myself one nasty bruise on my iliac crest which has been causing me MORE pain than the DOMS....:cry:

Lat Pulldown – underhand grip
100lb x 3
100lb x 3
100lb x 3
100lb x 3
100lb x 3
100lb x 3
100lb x 3
100lb x 3
100lb x 3
100lb x 3
**Felt very strong with these....:strong:

Risk10K - :hello: lol @ orange tans....we have a few of them up our neck of the woods....building your own gym eh? Where abouts are you in Perth?

the doc
02-09-2007, 07:06 AM
FRANJII!!!!!!! :hello:

Franjipani
02-18-2007, 05:34 PM
Week 6, Day 1 – Back & Chest - Monday 12th Feb 2007
The idea is to switch from 30 degree Incline DB Press to Lat pulldowns with 100 seconds rest in between

Incline DB Press
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
20kg/44lb x 3
**nice & strong….considering between sets I’m lifting one of hubby’s 50kg/110lb db’s to him for 10 sets !!!!!:whip:


Lat Pulldown – Parallel grip
100lb x 3
100lb x 3
100lb x 3
100lb x 3
100lb x 3
100lb x 3
100lb x 3
100lb x 3
100lb x 3
100lb x 3

the doc :hello:

Franjipani
02-18-2007, 05:36 PM
Week 6, Day 2 – Leg Day - Wednesday 14th Feb 2007

The idea is to switch between leg press & leg curl with 100 seconds rest between


Leg Press
120kg/264lb x 3
120kg/264lb x 3
120kg/264lb x 3
120kg/264lb x 3
120kg/264lb x 3
120kg/264lb x 3
120kg/264lb x 3
120kg/264lb x 3
120kg/264lb x 3
120kg/264lb x 3


Leg Curls
40lb x 3 **too light so had to go up
50lb x 3
50lb x 3
50lb x 3
50lb x 3
50lb x 3
50lb x 3
50lb x 3
50lb x 3
50lb x 3

Franjipani
02-18-2007, 05:38 PM
Week 6, Day 3 – Arms - Saturday 17th Feb 2007

The idea with this workout is to switch between High Incline DB curls & close grip bench.


DB Curls
7.5kg/16.5lb x 3
7.5kg/16.5lb x 3
7.5kg/16.5lb x 3
7.5kg/16.5lb x 3
7.5kg/16.5lb x 3
7.5kg/16.5lb x 3
7.5kg/16.5lb x 3
7.5kg/16.5lb x 3
7.5kg/16.5lb x 3
7.5kg/16.5lb x 3


Close Grip Bench
32.5kg/71.5lb x 3
32.5kg/71.5lb x 3
32.5kg/71.5lb x 3
32.5kg/71.5lb x 3
32.5kg/71.5lb x 3
32.5kg/71.5lb x 3
32.5kg/71.5lb x 3
32.5kg/71.5lb x 3
32.5kg/71.5lb x 3
32.5kg/71.5lb x 3

**New programme begins today....higher reps to give the joints a bit of a rest...:D

Franjipani
02-18-2007, 09:48 PM
Week 1, Day 1 – Arms - Monday 19th Feb 2007

**Starting new section of programme today. Higher reps to give the joints a bit of rest. Went to the gym in the morning today...NOT a great idea....I enjoy going at night as I feel so much more flexible & warmed up...:)

High Incline (65 degrees)Press
15kg/33lb x 8
15kg/33lb x 8
15kg/33lb x 8
15kg/33lb x 8
15kg/33lb x 8
15kg/33lb x 8
15kg/33lb x 8
15kg/33lb x 8


Single Arm DB Row
12.5kg/27.5lb x 8
12.5kg/27.5lb x 8
12.5kg/27.5lb x 8
12.5kg/27.5lb x 8
12.5kg/27.5lb x 8
12.5kg/27.5lb x 8
12.5kg/27.5lb x 8
12.5kg/27.5lb x 8

Flat DB Press
15kg/33lb x 8
15kg/33lb x 8
15kg/33lb x 8

Seated Row
60lb x 8
60lb x 8
60lb x 8

**This felt much harder than the previous six weeks of doing heavy with less reps…gonna be sore as tomorrow…..:thumbup: