Putting on some meat and gettin hella strong!

[8.8]

i believe it time for me to start a journal so all of you can see what im made of

i am bulking right now will be unitll febuary when i will start my contest prep(for a show in july, not sure which one yet)

i also am inseason for track i do shot put, discus and hammer

feel free to ask me anything

i just got done with a 20rep squat program, thank god its over! and this week and the next two will be transitioning into low rep stuff to prepare me for a russian cycle(lost of low reps)

here are this weeks work outs so far

monday
bench 10,8,6,6,10
135,145,155,165,135

db iincline 4x6
50,50,55,60

db incline fly 3x12
15,15,15

preacher curls 4x8-10
45,45,55,55

seated db curls 3x10
25,25,25

concentration curls 3x10
15,20,20

hammer curls 2x15
20,20




tuesdays work out

threw discus

power cleans 4x6
60k,65k,65k,70k 60k=132 70k=155ish

squats 10,8,6,6,12 keeping it light so i dont hurt myself goin to heavy to fast

lunges 3x8
40k ,40k,40k 40k=88 pounds

db step ups 4x6
40,45,50,55


wednesday
no weights just hammer and shot drills with the med ball


this week will be lighter in throwing than normal because i have finals this week so i HAVE to study as much as i dont want to

[OneBadUnit]

FIRST !! HAHA

Nice lifts !

Good to see you made a journal ! Now I can refer all the women I know, who ask me, "So, what should I do in the gym?"

[8.8]

Now I can refer all the women I know, who ask me, "So, what should I do in the gym?"

:D but only if they listen - so many dont!! at least when lifting is involved

[OneBadUnit]

LOL, too true. Its cardiobunny central here in Cali; perhaps it will be different when I move back to Cincinnati

[8.8]

ooo i could only imagine how bad it is out in cali - but i doubt its much better in here in ohio just less girls in the gym in general

[Sidior]

You are jacked and strong, looking forward to following your progress.

[8.8]

thanks sidor glad to have you follow along



i was going to post some picture so all of you can see my progress but all of my files are to big- anyone know how to make them smaller?

[1mmort4l]

thanks sidor glad to have you follow along



i was going to post some picture so all of you can see my progress but all of my files are to big- anyone know how to make them smaller?

Wow, 8.8 great lifts!
Looking forward to watching your Journal. Also, get those pics up.

Just go to http://www.imageshack.us
Upload your images, and select the quality and size you want to make, but make sure you click on the resize image tab and your away..

[Kana]

Nice lifts 8.8! I'm looking forward to seeing you progress. ;)

[8.8]

imortal- thanks, ill get them up soon!!!
kana- thanks me to!!!


thursday workout
morning work out sucks!!!! but one of my girls is starting to lift faithfully and she goes in the morning so i had to train wiht her to bust her ass!

we did shoulder calvs and abs ( not what i would nomally put together but thats the only things both of us havent doen so far this week)

seated military press 10,10,10,8,6
45,55,65,75,85

lateral raises 3x10
15,20,20

forward raises 3x10
15,20,20

upright cable rows 3x12(lite)
70,70,80

rotator cuff 3x15
10,15,15

standing calf raises 3x15
80,100,120

superseted with
seated calf raises 3x20
45,45,45

standing calf raises body weight
right left both
15,15,30
10,10,20
10,10,20

killer pillar
30sec bicycle
25 punch the sky
15 reverse crunches
30sec bicycle
12 roll up curnches 3 sec up 3 sec down
15 v-ups
30 sec 3 level russian twists
30sec bicycle

straight through - if anyones looking for a good ab work out do this!!!! i only did it once today but work you way up to 3 times through!

[Guido]

Nice workout. Crazy volume!

[Kana]

Yeah, that's a lot of volume. Were you just exhausted after all of that?

[8.8]

not that much volume only took about an hour and 10 minutes - i think it looks like a lot more volume then it was because of all the different ab exercises

[KevinStarke]

Crazy volume, very good strength as well. I'd be winded about 1/4 the way through all that.

[Stumprrp]

wow, your are jacked as hell 8.8 lol

[8.8]

omg that took me forever to resize these pictures:mad: i was goin to put more from each time but it took me so long 3 might be all you guys are getting


ok picture in the green bikini is july 06 at 162 pounds right before i started to cut for my show

pic in sports bra september 06 a week or two before my show 140ish pounds

back double bi about 3 weeks ago at about 175 pounds chubbo!!!!:burger:

this is my first real attempt to bulk in highschool and my first 3 years of college i alway bascially at at mantinance trying to get stronger not bigger(little did i know they basically come hand in hand) i've learned a lot over the years

i will be bulking untill febuary then i will be cutting for my next show

[Stumprrp]

fantastic body there 8.8

[8.8]

stump- thanks!
kevin- i doubt it not very many compund movements= need more exercises

[KevinStarke]

So do more compounds! Compounds are the best. Physique is looking great.

[8.8]

other than over head press what is there for shoulders?


keep in mind i did cleans on tuesday

[HeavyBomber]

other than over head press what is there for shoulders?


keep in mind i did cleans on tuesday

Chic doin' O'head press and cleans... I think I'm in love. :)

[8.8]

Chic doin' O'head press and cleans... I think I'm in love. :)

i also do rack pulls/squats/snatches/push press/ deadlifts.... ;)

[Kana]

Overall your physique is awesome, but your legs really grabbed my attention. ;) Good stuff!

[KevinStarke]

True, when do you snatch?

[8.8]

Overall your physique is awesome, but your legs really grabbed my attention. ;) Good stuff!



thanks im partial to my legs as well!!

[8.8]

True, when do you snatch?

im doing them tomrrow with back- i had to chage up a few things to lift with my girl- she hasnt learned snatchs or cleans yet

[KevinStarke]

Oooo fun stuff, get her goin on those.

[OneBadUnit]

Damn, nice workouts. Good to see you got the pics resized; you look awesome !

[russianwol]

Great pictures. Last one is awesome!

[Jordanbcool]

Nice strong lifting in here! Just droppin. in. Glad you FINALLY got a journal :p

[8.8]

kevin- i know ill get her into em soon enough

one- thanks- they took me forver to resize and i had to mess with the quality to which kinda sucks but oh well

russian- thanks! i really liked the pics form that day to even more than come day

jordan- hey! it didnt take me that long - i was just being lazy about startin one- i would have started one sooner if i was asked




whoooo hooooo finals are finally over!!!!! thank god!! now I have a feww weeks of to do nothing(but train of course)

fridays workout

snatch 4x6 havent done these in what seems like forever- just getting back into the rythem
40k, 40k,45k,45k

rack pulls 10,10,10,8,5
135,225,275,315,315

pull ups
2x5 bodyweight

lat pulldowns 3x8
70,80,90

seated bent over raises 2x8
15,15
superset
one arm db rows 2x10
55,55

[Clifford Gillmore]

OMG rack pulls! Jesus girl, I'll feel week the next time I do them :)

[ericg]

Nice journal. Kick ass strength, and you look awesome!

I thought I remember reading somewhere that you had some pointers on sprinting and/or lateral mobility drills? If so I may pick your brain a bit ;)

[8.8]

risk- i LOVE rack pulls nothing is more exciting than throwing 3 45's on each side and moving that weight!!!

eric- thank you! im a track and field athlete so thats where i have the sprinting/mobility experience but i myself am a thrower. We do a lot of drills, sprints and mobility work, all stuff working on fast twitch muscle, i also am around the sprinters, and jumpers every day so i see what they do as well

[Stumprrp]

BLAGG those rack pulls are sick, knee?

[KevinStarke]

My god... snatches... rack pulls... pullups... you're a credit to your gender.

[Jordanbcool]

I was just giving you a hard time. I do that to female bodybuilders. lol.

[stepto180]

nice 1 arm db rows sis and the snatches are nice

[8.8]

stump- yep from the knee- cant wait till i can do 405!!

kevin- thanks i try my best !!

jordan- its cool im sure you knowa lot of female bodybuilders too lol

step- thanks sister- yea we get to lift together!!!

[8.8]

<-----------

can anyone tell which one is me???

[stepto180]

<-----can any one tell which one is mee!!???

[teaturtle]

um... i like your legs O.O

[Clifford Gillmore]

Wow, just saw your profile picture. You are stunning!

[Pup]

You throw around some monster weight...very impressive :)

[8.8]

tea- thanks ( i like them too) :)

risk- thank you that pic was definaly on my cut, cant wait to start dieting again

pup- monster weight lol i like the way you put that- im working on catching up to some of my teammates- thanks tho

[Stumprrp]

man i wish i could find a girl my age who lifted, *drools* do you have a boyfriend 8.8? (just saying for conversation purposes you look way older then me / i dont hit on girls from the internet) haha.

[8.8]

way older thanks a lot geez im only 21 - i lifted at your age theres gotta be some out there

but nope no boyfriend, im very picky and sometimes im selfish with my free time if im not totally into a guy

[Stumprrp]

oh god you look so much older HAHA because your so jacked son :D

[8.8]

i guess it just because i've been in the game longer then most 21 year old girls- heavybomber thought i was 25-28 too

[stepto180]

she is stingy with her free time when guys are invloved It is actually very funny

[8.8]

im getting better :p


she is stingy with her free time when guys are invloved It is actually very funny

[HeavyBomber]

snatch 4x6 havent done these in what seems like forever- just getting back into the rythem
40k, 40k,45k,45k

rack pulls 10,10,10,8,5
135,225,275,315,315

Do you go into a full overhead squat when you snatch? I ask because I cannot overhead squat at all and therefore I really can't do snatches. :(

Incredible rack pulls BTW.

[8.8]

Do you go into a full overhead squat when you snatch? I ask because I cannot overhead squat at all and therefore I really can't do snatches. :(

Incredible rack pulls BTW.


no i don't drop my ass that far- i dont train overhead squats enough to do that - snatches are done to work on explosiveness (for me that is)- i really should work on my overhead squats though since i do want to compete in olympic lifts somtime

[RuLess]

I look forward to keeping up with ur journal.. ur lifts are just ridiculous esp ur dedication... also def look forward to meeting u at the arnold missy.. o ye btw how's ur throws looking this year

[Clifford Gillmore]

im getting better :p

well you look fantastic anyway! What do your legs measure?

[8.8]

ruless- glad you came by- and thanks- this year im redshirting so im not training the way i usually do, im basically not giving myself as much recovery as i should to perform well so with that being said throws are going well for the volume of training

risk- :) left is 26 right is 26 1/2

[Sidior]

Those are large freaking legs! Looking really solid in the pics, your quads are fanastic.

[stepto180]

risk- :) left is 26 right is 26 1/2

hehe thats a big difference what are your arms??? do you remember what mine was?

[8.8]

sidior - THANK YOU!!!! i LOVE my legs - legs are my favorite thing to train




oh yea i trained today
mondays workout

bench 10,8,6,6,10
135,145,155,155,135

long bar curls 3x6-10 these sucked today I didnt have my traingin book with me today, so i never rememebr how much to use for day to day
45,65,75- yuck

db fly 3x12
15,15,20

incline db bench 4x6
45,50,50,50

hammer curls 3x10
20,20,20

wang chug curls 3x8
15,15,15

yuck i hate upper body days

yea for cleans and squats tomorrow!!!!!!!!!

[Clifford Gillmore]

risk- :) left is 26 right is 26 1/2


WOW! I'm jelous as hell of your genetics! Huge props.

[8.8]

step- my arms are 141/2 almost 15 3/4

risk- thanks but I wish they were better way better LOL

[KevinStarke]

Holy ****, your arms are pretty much the same size as mine... I think I just died a little inside.

[8.8]

Holy ****, your arms are pretty much the same size as mine... I think I just died a little inside.

but yours are a whole hell of a lot stroner then mine - and im willing to bet i have more fat on mine too

[sharkall2003]

Very very solid workout. Keep working hard. It seems to be paying off.

[stepto180]

step- my arms are 141/2 almost 15 3/4

risk- thanks but I wish they were better way better LOL

lol sis 14 1/2almost 15 and 3/4 i think you meant 14 3/4

[Stumprrp]

sick workout and holy big arms haha

[Pup]

Nice session...anyone who'd rather squat than curl is kickass in my book.

[8.8]

lol sis 14 1/2almost 15 and 3/4 i think you meant 14 3/4

woooops! your right sissy!

[8.8]

stump- :)

pup- oh hell yea gotta love to squat!!!!

[Snakeoffire]

woooops! your right sissy!

Yeah, I was gonna say!...lol...That's very impressive, you look awesome btw, and I bet you can punch a guy out too...lol...;)

[KevinStarke]

From the pictures i've seen of you I doubt you have much more fat then I do on my arms. Awesome upper session too I forgot to comment on it earlier, crazy strong.

[Snakeoffire]

From the pictures i've seen of you I doubt you have much more fat then I do on my arms. Awesome upper session too I forgot to comment on it earlier, crazy strong.

I know! She is ripped!

[stepto180]

lol shes not so ripped at the moment !!but give her a few months and she will be on her way to shreded!!!

[Snakeoffire]

lol shes not so ripped at the moment !!but give her a few months and she will be on her way to shreded!!!

I've seen your pics too, you look awesome too!
I must admit you and 88 are very hot!

[8.8]

aaaahhh you guys were in here having a conversation with out me (i got comsumed in fuzzys 8x3 cut thread)

snake- lol thanks but ill steal my sister line - im a lover not a figter- thanks for the complments :)

kevin- dont forget im fuffy right now lol

step- aaahh i know only about 1 and a half months till i get to start dieting again - then we will get to say good bye to chubby sissy

[Snakeoffire]

aaaahhh you guys were in here having a conversation with out me (i got comsumed in fuzzys 8x3 cut thread)

snake- lol thanks but ill steal my sister line - im a lover not a figter- thanks for the complments :)

kevin- dont forget im fuffy right now lol

step- aaahh i know only about 1 and a half months till i get to start dieting again - then we will get to say good bye to chubby sissy

You're welcome...;)
You look very lean to me, and your competition pics....unbelievable, ripped to the max! I love it! I'm impressed....:)

[ericg]

Strong work 8.8. Very strong.

How far out from the season do you start to do any running/plyos/sprinting?

[8.8]

Strong work 8.8. Very strong.

How far out from the season do you start to do any running/plyos/sprinting?


usually right when get back to school in late august is when we start out plyo/conditiong type stuff then our season dosnt start till january

we start out doing conditioning 2-4 times a week then when our lifting volume increases we cut it down to twice a week and less volume then we did in august

in august the goal of conditioning is more to geared to getting in shape and later on its more geared towards getting fast and explosive

step- if you'd like to chime in here im pretty sure you guys do things a little differently (she does track to, at another school, w/ a different coach)

[8.8]

wednesdays work out=crap!!!
cleans 4x6
w-up- 40k
60k,60k,70k,72k

squats - these didnt go so well today i was dissapointed on how these when today
10-8-6-6
135,185,205,215(on the 215 my sister basically had to do the damn thing for me while she was spotting - my body just wasnt having it today)

lunges 4x8x8
40k,40k,40k

hack squats 4x8
bw, 30,30,30 my sister had me do these a different way today much harder than i had done before

and now im sooo tired - all i want to do is sleep all day tomorrow- not gonna happen though

[8.8]

thurdays work out

over head presses 4x8-10
45,65,65,75

db lateral raises 3x10
15,15,20

front raises w/plate 3x10
25,35,35

shrugs db 3x10
50,65,75

cable tricep push downs ( rope) 4x10-12
70,80,90,100

supperset next two exercises
french curls 3x8 these make me :)
50,60,60

db kick backs 3x12
15,15,15

i had to lift by myself today cuz my sister has been EXTREEMLEY lazy this breaks and wouldnt get out od bet to get to the gym by 1:00 today

[KevinStarke]

Solid upper body work, strong as usual.

[stepto180]

I got there by 5!!!

[stepto180]

Strong work 8.8. Very strong.

How far out from the season do you start to do any running/plyos/sprinting?


oh yes I wanted to comment

I have had 2 different coaches with 2 simlar but completly different philosophys both would have us do some type of running and plyos

the first coach would kick out asses daily where we would barely be able to get out of bed with things like 400 repeats and 150 sprints or 20 min of hell( jog 50m run 50m for 20min) also I dont even wanna think about the lifting he put us thru in this beat up state...yes it would get us in shape quickly and test or mental strength but we would all get slugish again thru out the season

my new coach had us do 3 different typesof conditioning never lasting longer then 20-30min first day would be coordination second day strength and third speed...we trained 5 days a week and rotated these 3 types of workouts
-coodination would be mainly stair variations walking on the way down and different hoping movements up the stairs on using 18" hurdles,core work too
-strength would be things like farmers walk, tire flips,3 sets of stairs walking while pinching plates,medballwork
- speed day would be simply sprints never running more then 100m at a time always staying under 1600m in total distance

this way we werent watsted for throwing pratice

the first coach would simply drop all running and plyos when we got within a month or 2 of season
the second kept us doing plyos(bounding,hoping,occasionaly stairs) once a week and short sprints (10m-40m) also once or twice a week up untill about 4weeks before our first meet where we then droped all ploys and only did quick sprints such as 10-20m for 10

sorry that was long I get to excited when people want to do these types of things

[Kana]

Strong workouts 8. ;)

[Jordanbcool]

Nice workouts!!

[8.8]

ok i havent posted in here in awhile

heres todays workout

power cleans 4,4,3,3,2
60k,65,70,75,80k on 80 showed my plams but didnt get the full catch

flat bench 8,6,5,4,4 - didnt go so well had a horrible spotter -had to quit before my last set i was pissed
135,145,155,165 - on this last set the guy spoting me grabed the bar to "spot" me on the SECOND rep when i didnt need it all i could thingk about was he grabed i had that! and he grabed the bar y duid he grab the bar what the **** -so i had to rack it and move on

incline bench 2x12
w-up 45, 95,105

flat db bench 4x4 - had to go back to the flat
55,60,65,70 (3) didnt have a spoter for the last set when i needed one cuz i didnt know anyone in the gym and after the flat bench i didnt trust any of the small guys in there

db flys 2x12
15,15

roll the rack curls started at 30 failed on eah set and went down 5 pounds eash set-with no rest 10,8,10,10,10, 10

i hate curls wait ihate bench to

but cleans are fun!!!!!!

[KevinStarke]

Strength is looking great, but do not hate on bench... ;)

[Built]

Cleans are a blast!

You ever do Arnies for delts? A fave of mine is Arnies ss with side laterals.

[stepto180]

what why did you go back to flat db presses???what happend to the incline?


me and brother went to the Y today just to play with the gravity boots
saw tony doing squats ON the swiss ball like feet on top so we talked to him a bit and was like ok were outta here like 10 minutes after we got there
---his jaw droped and hes goes "already" hehe

[8.8]

Strength is looking great, but do not hate on bench... ;)

:redface: im trying not too really i am

[8.8]

Cleans are a blast!

You ever do Arnies for delts? A fave of mine is Arnies ss with side laterals.

arnies- like a military press but rotating the dumbells correct??? ill have to throw that in somtime

[8.8]

what why did you go back to flat db presses???what happend to the incline?


me and brother went to the Y today just to play with the gravity boots
saw tony doing squats ON the swiss ball like feet on top so we talked to him a bit and was like ok were outta here like 10 minutes after we got there
---his jaw droped and hes goes "already" hehe



i was pissed about my flat bench so i wanted to do some more low rep stuff - thats all i planed on doing on the incline



oooo i wanna play wiht the gravity boots!!!!

did i tell you i saw tony there the toher day to and jonny verachu(sp completly wrong) he thought i was u cuz last time he saw me i was cutting

[Built]

That would be the same, yes.

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

I really like what cleans, arnies and side laterals did for my shoulders.

[8.8]

squat - i dont even want to talk about it

front squat 4x10
45,95,115,135(6)

stdl 3x10
135,155,165

machine hack sqaut 4x8
1 plate

lunges (long bar inbetween legs underneath) 3x6-8
45,65,75

claves machine- 3x15
didnt add up the weight

different clave machine 2x20
1 plate

[Built]

Nice front squatting! I've just started doing these recently myself.

[8.8]

Nice front squatting! I've just started doing these recently myself.

thanks i try and not lock out my legs inorder to keep constant tension on my quads - trying to make em GROW!!!!!!

[8.8]

That would be the same, yes.

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

I really like what cleans, arnies and side laterals did for my shoulders.



i have no shoulder caps i think ill give em a try for sure

[Built]

I have the same problem with my quads. I'm using slower negs and longer rep ranges, and front instead of back squats. Hopefully this will translate to meatier quads once I can see them again!

[KevinStarke]

Really nice front squats. I started doing them this training cycle and fell in love with em.

[Unholy]

First time peaking in here 8.8 you have some damn strong lifts woman!

Its nice to see that woman are owning it up at the gym more and more these days.

[Sensei]

The deadline is March 31, but I really like to see you put up some numbers for our squat 225 for reps contest - it would motivate the hell out of some people (including me)!

[Can'tstopnow]

The lifts look awesome! First time checking your journal, you're a badass. I wish more women knew resistance training would get them the body they are looking for on the treadmill:bang: , my wife included. Excellent work!

[HeavyBomber]

The lifts look awesome! First time checking your journal, you're a badass. I wish more women knew resistance training would get them the body they are looking for on the treadmill:bang: , my wife included. Excellent work!

No doubt.
Those power cleans and front squats... Damn!

[Bob]

Dang 8.8, I can't believe I missed your journal so far..
Looking strong in here.. great leg workout..
And I agree with Sensei.. 225 lb squats are doable for you and would be a motivation for all WBB'ers..

Keep lifting heavy, eating right and resting enough..

[8.8]

The deadline is March 31, but I really like to see you put up some numbers for our squat 225 for reps contest - it would motivate the hell out of some people (including me)!

oh yea ill definatly get on that, i have till march im going to wait till im back to doing high rep stuff though

[8.8]

kevin- yes there fun - but are all leg exercises!!!!

holy- thanks for stopping by hope you decide to stay!

cantstop- :) you called me a badass yea!! i know -one of these days more women will catch on

HB- thanks - cleans are my FAVORITE!!!

bear- hey better late then never- thanks for taking a look!

[8.8]

todays workout-

1 1/4 close grip bench 6x7-9
45- 95,105,105,115,115(8),115(7)

single arm db row 4x7-9
50,55,60,65 :) those 65 felt like big guys!!
supersetted with
french curls 4x9-11
50,55,60,60

close grip lat pulldowns 4x9-11
90,105,120,120 i could actually do as much as my sis on these for the first time ever!
supersetted with
tricep cable push downs 4x10-12
42,47,52,57

hung upsidown in my brothers gravity boots !!!

[8.8]

mondays workout-

power cleans 6x4
70kilos for each set

and thats it - why only one lift you ask?? too hung over? pulled somthing maybe?

nope dumb ass over here went to the gym at 1:40 and didnt realize it closed at 2 because it was new years day - oops

guess ill have ot make up for it tomrrow

[stepto180]

gggrrrr to the Y being closed who cares about new years day everyone celebrates it the night before anyways

[mikesbytes]

mondays workout-

power cleans 6x4
70kilos for each set

and thats it - why only one lift you ask?? too hung over? pulled somthing maybe?

nope dumb ass over here went to the gym at 1:40 and didnt realize it closed at 2 because it was new years day - oops

guess ill have ot make up for it tomrrow

Thats 4 sets more than most people did on new years day.

Got me curious, how come metric at a US gym ?

[8.8]

mikes- the bumber plates are in kilos all the other plates are in pounds


tuesdays workout

bench 6x4
140 all sets

squat 6x4 - ive got to get my head on straight here i had ot have my sister spoting me for every set even thou i know i can do that- me lacking confidence its nto liek me AT ALL
225 all sets

[Unholy]

Very nice squats, I love your sig btw.

[8.8]

Very nice squats, I love your sig btw.

holy- thanks/ thanks

thurs workout

snatch 4x2
95,95,105,105

squat 6x2 225

bench 6x2 140

db military press 3x8-10
30,40,40

close grip bench 3x10
95,105,115

french curls 4x6-10
55,60,60(8),60(7)

[Built]

You really ARE hella strong!

Nice squats!

[stepto180]

sista your squats go better (you big sissy) im not mean your just MY sissy :)

[Can'tstopnow]

You weren't kiddn about loving those squats! Very nice lifts.

[8.8]

cant/built- thanks!!!

sissy- eh saturdays were complete hell!!!

saturdays lifting

cleans- 4x4 70k

bench 6x5 140

squat 6x5 225 - failed on set two and six

side to side lunges 3x8
45,45,45
supersetted with
db step ups 3x8
30,40,40

seated calf raises 4x20
45,45,45,45

leg curls 3x10
50,60,70 i think

standing calf raises bodyweight
2 x 15right 15 left 30 both

[Bob]

Nice workout 8.8...
Legs are strong.. with those 225 lbers..

[8.8]

Nice workout 8.8...
Legs are strong.. with those 225 lbers..

thanks bear im having trouble with them i was suppoed to be at 240 (80% of what my coach was predicting my max to be) but I was haveing enough trouble w/ 225 so i had to settle

[Bob]

thanks bear im having trouble with them i was suppoed to be at 240 (80% of what my coach was predicting my max to be) but I was haveing enough trouble w/ 225 so i had to settle
So where are the troubles 8.8? What recommendations is the coach making? Any recent changes to your program? Diet? Been under any stress lately?

You are close.. give it the old mental gusto.. all of WBB is behind you!!!

[HeavyBomber]

You really ARE hella strong!

Nice squats!

I agree. Very impressive.

[Stumprrp]

wow sick squatting!

[8.8]

So where are the troubles 8.8? What recommendations is the coach making? Any recent changes to your program? Diet? Been under any stress lately?

You are close.. give it the old mental gusto.. all of WBB is behind you!!!

i just swiched from a program where i was doing very high reps 20 reps for one set really heavy to be exact- and while doing this i was making sure to keep every rep at least parallel but toward the end of the set i would usually drop below parallel - like ass to ankels- to make the transitions at the bottom easier for me

now that im doing low reps im really having touble not droping below parallel and getting out of the bottom- im not doing that much more for 2-5 reps compared to what i was doping at 20 so it really should not be a problem- the transition at the bottom is where all my problems begin

[stepto180]

So where are the troubles 8.8? What recommendations is the coach making? Any recent changes to your program? Diet? Been under any stress lately?

You are close.. give it the old mental gusto.. all of WBB is behind you!!!

and she has been eating like crap and her confidence is crap!!!
and and she hasnt been in schoolso has a drastically different schedual
I just think she needs to get her head screwed on strait



8.7---failed on set 2 and 6 sounds very mental....who was spotting ya?

[8.8]

sissy- you posted the same thing 4 times and you called my 8.7 lol but she is 100% correct!!!!! boooo i suck - ill be back in a normal routine next week food hasnt been as bad this week though

NO SPOTTER - there was a guy in the gym who may have been able to handle the job but he was very focused- i didnt want to bother him

[stepto180]

ooopppsss I will delete a few of them my computer was being slow so i kept pushing the button to post

and I called you 8.7 on purpose you must have forgoten typing it one night(drunken ibelieve)


well the rack can do its job to catch the bar

[8.8]

oh yea now that you mention it i do rememebr it while i was drunk posting that one night

[8.8]

mondays workout

snatch 4x2
95,105,105,115- easy should have gone heavier

squat 6x2 225

bench 6x2 140

pull-ups 3x5 bodyweight

bent over rows 3x8-10
115,115,115(8)

long bar curls 3x10-12
45,55,55
supersetted with
bent over db raises 3x10
15,20,20

incline curls 3x8
20,20,20

db shrugs 3x15
50,60,70


this is my last week of break before school starts- so sad :(
track practice also starts back up this week to

[Unholy]

Woah 225 on squats is Sexy!

[8.8]

Woah 225 on squats is Sexy!

hahhaha thanks on wednesday i have to do 6 sets of 6 at that weight

[mikesbytes]

225Kg :bow:

[Jordanbcool]

Woah 225 on squats is Sexy!

:(

That was my squat PR a few years ago. Soon you're going to be out squatting me lol.

Strong workout!!!:clap:

[mickyjune26]

keep rockin the squats, man.

[8.8]

225Kg :bow:

haha i wish - no pounds when i measure in kilos i write k or kilos if theres nothing assume pounds

[8.8]

:(

That was my squat PR a few years ago. Soon you're going to be out squatting me lol.

Strong workout!!!:clap:

thanks ive been working on breaking 300 for awhile now- now it actually seems so close



mickey- will do hows this for keeping rocking the squats??

wednesdays workout
clean - 4x5 70kilos

bench 6x6 140

squat 6x6 225 these are feeling sooo much better then wheni started this workout- and just in time on monday the weight is moving up!!

this was after i threw thw shot put today

tuesday
i threw discus and did some sprinting - stomach and jumps

[Can'tstopnow]

6x6-that would be rockin the squats hardcore, cleans at 70kilos is very impressive. I need to incorperate some into my w/o. Looks very well rounded.

[Hatred]

So ..."Hella" made it back to Ohio huh?
Weird.

[8.8]

cant- thanks i LOVE cleans and finally getting my squat love back after a few months of dreading them


hatred- um guess so- not really i word i use regularly but it seemd- to fit here- thats for stoppign by

[stepto180]

so what are you moving the squats up to? ok i mean are u gonna try to work your self up to the right percentage??

[KevinStarke]

6x6 with 225 on squats, very impressive.

[8.8]

step- probally not but well see

kevin- :) thanks




thursdays practice
shot put again- mosly with thw 4k then ended with the 8 pound
practice went better then yesterday but im not where i should be right now

6x25m sprints
3x10 - pit jumps
4x12- wall jumps
abs

[8.8]

fridays workout
snatch 4x2
40k,45k,50k,55k

squat 6x2 225

bench 6x2 140

db incline 4x6
40,50,55,60

db military press 3x8-10
30,35,35

rope cable pulldpwn 3x10-12
like 40 or 50 this pully system was way diff then the ones i usually use

[Bob]

i just swiched from a program where i was doing very high reps 20 reps for one set really heavy to be exact- and while doing this i was making sure to keep every rep at least parallel but toward the end of the set i would usually drop below parallel - like ass to ankels- to make the transitions at the bottom easier for me

now that im doing low reps im really having touble not droping below parallel and getting out of the bottom- im not doing that much more for 2-5 reps compared to what i was doping at 20 so it really should not be a problem- the transition at the bottom is where all my problems begin
Have you been doing any isolation work for your hammies and Glutes 8.8? The bottom of my ATFs are helped out immensely by RDLs, SLDLs and Box squats... see if your coach will let you give it a go!!


and she has been eating like crap and her confidence is crap!!!
and and she hasnt been in schoolso has a drastically different schedual
I just think she needs to get her head screwed on strait

8.7---failed on set 2 and 6 sounds very mental....who was spotting ya?
And if any of what StepTo says is still true... then consider this your Mental Slap!! Lets go!

Seeing from the last couple of workouts with Sprints and jumps.. looks like you have come around!!

GL as always...

[8.8]

bear wolf- yes i have been comign along a lot better on my squats this past week -i think it just took me that long to transition - thankfully ive gotten back into my normal rythem - and yes steps was right but not to worry head is back where is should be, diet is 75%better ,and my schedule is gettgin back to normal!!!!

[mikesbytes]

55kg snatch, thats impressive. Is it the same as per weight lifting comps? How much do you weigh?

[8.8]

mikes - thank you thank you thank you

i weight about 74-75 kilos 170-175 pounds

im not sure exactly what you were asking about weight lifting comps??

[Clifford Gillmore]

squat 6x2 225


I'm not actually sure if I can do that. Props!

[8.8]

risk - thanks i be you can i thought u had big legs?


sunday
pull-ups 3x5 bw

bent over long bar rows 3x10
115,115,115

long bar curls 3x10-12
45,55,65(5)
ss with
bent over raises 3x10
15,15,15

db incline curls 3x8
20,20,25
ss with
db lateral raises 3x10
15,15,15

hammer curls 4x6
25,25,30,30
ss with
single arm db rows 4x6
55,65,65,70

[mikesbytes]

Another session at the gym - "go girl"

By snatches, I was refering to the ones done in an Olympic competition.

[Clifford Gillmore]

risk - thanks i be you can i thought u had big legs?

I do, I just train low reps. Anything over 5 reps makes hurt :(

Real nice curling too!

[Sensei]

squat 6x6 225 these are feeling sooo much better then wheni started this workout- and just in time on monday the weight is moving up!!
Sheesh... I came into the log to ask you about our squat challenge and here you've already put up some numbers that will shame about half the entries (and did it 6 times no less!)!

I'll put this in the in squat challenge - hope you don't mind.

[8.8]

mikesbytes- yep those are exactly the kind of snatches i do

risk- ahhh ic i hate hig reps too but i do what i gotta do- thank u-i HATE curls tho that another i do what i have to

[8.8]

sensi- i dont mind at all put it in there but ill surley beat 6 reps once i make an official attempt

[8.8]

monday
cleans- 4x4 157 pounds all sets

bench 5x5 150 all sets

squat 5x5 240 all sets had some spot on the last rep of the last two sets


we had pictures for track today so i only had time for the essentials in the weight room befroe i had to go to work

[mikesbytes]

Post the track photos when you have them.

[Clifford Gillmore]

monday
cleans- 4x4 157 pounds all sets

bench 5x5 150 all sets

squat 5x5 240 all sets had some spot on the last rep of the last two sets



Killer killer on all three!

[Jordanbcool]

Post the track photos when you have them.

:withstupi

Strong session. Your a freak in the weight room (in a good way). :alcoholic

[8.8]

mike- i guess i can post it when its up

risk- thanks

jordan- why thank you :) i wouldnt have it any other way



tues practice

shpt put
discus
6x5 hurdle jumps
2x15 wall jumps
10 med ball overs
5 med ball unders
100 abs- various exercises
sprints 3 sets of down back down back 10m each way

[TKO]

Lookin great 8.8- Good to see you got some pics up... Shows that you put into all what you know about!!! Keep it up!

[8.8]

tues weights
db bench 10,8,6,4
55,60,65,70 <-------- this was kind of exciting i havent used the 70's before i would of liked to have forced another two reps but i didnt have a spoter almost got the 5th but not quite there

incline bench 3x10
95,95,95

close grip bench 3x8
115,115,115

tricep push downs 3x10
100,120,130

standing military press 10,8,7
45,55,65

[KevinStarke]

Real nice pressing, strong session.

[Detard]

great work in here 8.8. my first time stopping in but everything looks hella strong!

[8.8]

kevin- thanks for the continuing support

detard- hey thanks for stoping by hope to decide to stay!! thanks




i was soooo excited today we finally got SNOW!!!! and LOTS of it to - my feet were wet all day and i had to scrape my cart six times today but i didnt even care it was sooo pretty I LOVE SNOW!!!!

[stepto180]

yea!!!! for snow we got a bunch here over the weekend (while I was driving)

good job on the 240 5x5 sis looks like you got ur legs back

[8.8]

weight throw
med ball shot put drills


6x2 80%- wednesday
snatch 4x2
50k,50k,50k,55k

squat 6x2 225

bench 6x2 140

pull ups 3x5

[Jordanbcool]

Good workout!

I hate those medicine balls lol. I want to throw them at curl jockeys! haha.

[HeavyBomber]

Great squats. Nice workouts in general. You're one strong chic.

[bplugge1]

nice all around if you ask me

[Clifford Gillmore]

The medicine ball drills for core or skills?

[Bob]

8.8... I see some throwing PRs coming this spring for you!!!
Squatting is looking real strong...
Glad to see you back on track after the holidays...
And to see StepTo keeping you there...

Now we just have to get StepTo to get her Journal online!!!

[KevinStarke]

Strong workout your squats are awesome.

[YoBrickWall]

good friend of mine(TKO) ask me to stop by and check out yo journal...awesome job..keep iup the good work

YBW

[8.8]

jordan- yea im not a huge fan of them either

kevin/HB/bpulgg- thanks yas

risk- skills i get tons of core work through all my other training no need to do any extra

bear- i know i should definalty be hitting some prs

yobrick-thanks for coming by hope to see you around here more often

[YoBrickWall]

B.B.- jumping thru yo thread again.. have you done any BB shows already? also i see that yo do shot put..what is your best so far,average,etc..? just wondering cause there is aguy at our gym who has a daughter in school and he been working with her on the weights for shot put i belive..ill check with him monday to be sure though..but if ya done any shows fill me in.

YBW

[stepto180]

happy birthday sissy got any thing fun planed???

[8.8]

B.B.- jumping thru yo thread again.. have you done any BB shows already? also i see that yo do shot put..what is your best so far,average,etc..? just wondering cause there is aguy at our gym who has a daughter in school and he been working with her on the weights for shot put i belive..ill check with him monday to be sure though..but if ya done any shows fill me in.

YBW

yea i did my first show this past september plan on doing another on or maybe two this coming july

my best shot is about 44ft (i havent really been improving like i should be recently) if he is im sure hes having her do lots of olypmic lifts(thats if he knows what hes doin)

[8.8]

happy birthday sissy got any thing fun planed???

we went out on saturday it was nia's 21 the day before- no fun on the actually day- class,practice,clean my room,work ,grocery shopping,do the dishes - well my work out was kinda exciting really heavy


shot put

cleans 3,2,2,2
157,162,162,167

squat 4x4 250
yea i failed on a few but it happens

bench 4x4 160 failed last set last rep

skull crushers 3x6
45,65,65

box step-ups jumps 3x6 each leg

[TKO]

8.8 ybw is a good friend of mine from back homw, so if you ever want any good advice just ask him! He knows his sh** You must be busy as hell right now huh! Still looking great over here- keep it up!

[Can'tstopnow]

Squats and cleans looking sweet 8.8.

[8.8]

tko- thats cool will do- hope your training ids goin well - yes i have been crazy busy with school right now!

cant- :)

[8.8]

life Is Crazy!!!!

[YoBrickWall]

life Is Crazy!!!!

nothing like living on the edge.

YBW

[8.8]

power cleans 3,2,2,1,1
135,155,165,175,175 (didnt catch the 175 ) grrrrrrr

squat 3x3
warmup
265,265,265 -its always intersting trying to find a spoter for one i hate interupting other peoples workout and two a lot of the time there isnt any one in the weight room that kmnows how to spot expecially squats - so today i asked this guy- pretty big ive seen in there a lot and actully squats so i figured he shouldnt be to bad of a spoter- but he was afraid to touch me which has ot happen when your spotting someone on squats - id have to say he is one of the better spoter i have had help me in the rec center- id much rather have one of me teamates spot me

bench 3x3 170 didnt quite get all these

lunges 3x6x6
40,40,45

stdl 3x10
135, 155, 155

seated calf raises 3x20
45,55,55

[OneBadUnit]

Routine looks fantastic. I feel you on asking for a spot; I hate interrupting other people too.

[Bob]

so today i asked this guy- pretty big ive seen in there a lot and actully squats so i figured he shouldnt be to bad of a spoter- but he was afraid to touch me which has ot happen when your spotting someone on squats - id have to say he is one of the better spoter i have had help me in the rec center- id much rather have one of me teamates spot me
Perhaps b/c he was a he and not a she???
In the world we live in, a guy is afraid of touching a girl.. especially if it is anthing close to inappropriate at all... and with a proper Squat spot, things can get close to inappropriate.

Back when I was a trainer (late 80s) at a gym that had a few female college athletes and BB'ers.. I would get asked frequently to spot squats. Each time, I would say one thing.. "You asked me to spot, so you asked me to touch you if something goes wrong.. please excuse me if I touch something I shouldn't, but I would feel better if I kept you safe then worried about some flesh against my arms."

Next time tell your "new" spotter that it's ok to touch.. not grope... but I need your arms under my arm pits around my chest, so that you can prevent me from injury if need be.

BTW.. awesome workout..

[8.8]

one - thanks thats where a regular training partner comes in handy

bear- yea i know i was hoping he would be able to look past that whole part im used to my guy teamates spotting me and they have no problem spotting me correctly


saturday
decline bench 3x10
135,135,135 - i think im better at flat bench lol decline bench isnt in my routine very often im sure that y theses felt so hard/wierd

db incline bench 3x6
45,50,50,50
ss w/
french curls 3x10
50,50,55

db flys 3x12
15,15,15
ss w/
db kick back 3x12
15,15,15

db seated military press 3x8
30,35,35

close grip bench 3x10
95,95,95

[Detard]

nice workout 8.8! looking strong!

[thrillhouse]

Nice work 8.8! I definitely feel you on the spotter issue. I've had spots where the person actually grabbed the weight and was doing most of the lifting--the entire set. Ruined the workout.

I can't remember the last time I actually used a spotter, but I'd like to max my bench, so I need to find someone.

[8.8]

detard - thanks a lot

thrillhouse- i know need to find a permanant workout partner

[stepto180]

thrillhouse- i know need to find a permanant workout partner


pick me pick me!!! although It might not work out we will see

[mikesbytes]

You put me to shame. Motovate Mike motvate...

Theres a job going, where I know the manager and hes a body builder, if I took the job, I'd be encouraged to lift every lunchtime. And my manager knows where I am, cos hes spotting he. I should think about it.

[8.8]

pick me pick me!!! although It might not work out we will see

illlwait to see what you decide to do with your life first - you plan on seeing if you can throw with us?

[8.8]

You put me to shame. Motovate Mike motvate...

Theres a job going, where I know the manager and hes a body builder, if I took the job, I'd be encouraged to lift every lunchtime. And my manager knows where I am, cos hes spotting he. I should think about it.

dont just think about it DO IT!!!!!!!

[RuLess]

u kno if we had kids how genetically gifted they would be ??? hahahh

progress is lookin good missy u still going to classic right?

[8.8]

u kno if we had kids how genetically gifted they would be ??? hahahh

progress is lookin good missy u still going to classic right?



hey ill hit you up when im ready to reproduce lol waot thats on one condition -how tall are you?


absoutly and I dont think I will be dieting yet so I will get to have a lot more fun that I had originally thought

[8.8]

monday

discus

hammer drills with med ball and hammer ball thingy

snatch 4x2
50k,50k,55k,55k

squat 6x2 225

bench 6x2 140

pull-ups 3x6

seated bent over raises 3x10
15,15,20
ss w/
hammer curls 3x10
25,25,30

plate front raises 2x12
25,35
ss w/
iso curls 2x8
15,20

[mikesbytes]

What do you do for discus training ?

[YoBrickWall]

awesome squating..havent done them myself in a couple of months due to a pulled muscle/etc... usually start at 225 work up to 455-500.. to bad yo dont live where im from we make good aquating partners..most heredont even know how too..

YBW

[RuLess]

hahah 6'2 I'm a shorty.. good stuff tho I look forward to meetin ya

[8.8]

mike - yesterday my discus training just consisted of warmping up streaching some stand throws, 180's and full throws working on technique of course but on other day i do different med ball drills, various bounding and sprinting and of course lifting


yobrick-thats no good haveing a pulled muscle- but smart move on laying off the squats - i strained me quad two years ago throwing the jav and didnt really take any time off and it didnt relly get better untill the season was over- yea to bad


ruless- oh yea 6'2 is real short lol i look forward to meeting you to the arnold not to far away now

[8.8]

so I am OFFICIALLY the worst squater on my team there 6 other girls and they had squat maxes yesterday (my maxes are next week) and they ALL got over 300 pounds and one of them got 425!!!! and she droped it lower then all of them - CRAZY!!!!!!!

i still got all but one of the bench tho ;)

they have clean maxes tomrrow i think i should have most of them on those to

[Bob]

Dang 8.8.. that's some mighty strong women on your team!!
Don't look at it like you are the worst.. just think that each one is a rung on the ladder on your way to the top!! HA.. I can't wait to see you squat > 450.

And GL On the BP and Cleans!!! You go girl!!!

[mikesbytes]

Add Bench and Deadlift to that 425lbs swat and she would be in the power lifting elite category

[weights in Kilos]
http://www.powerliftingaustralia.com/QualifyingTotals.htm

[galileo]

I used to date a girl who went to Kent. The campus there is really nice.

[stepto180]

holy ***** sissy ur girls are freakin strong Im jealouse but if you dont go over 300 I will be really really really suprised
what day is ur squat max ??I wanna be there!!
only 5 more hours to get home but pappa couldnt make it so I will prolly come see you oh you know right when I get home
throwing with you will depend on when I get a job i will be trying for week nights so hopefully I can do stuff during the day

[OneBadUnit]

WoW, very strong ladies on your team. I'm sure you will do just as well !!! Think I need to drive north, when I'm back in Ohio, and see these team workouts.

[8.8]

bear- hahaha ill just have to climb right over them!! i cant wait till i squat 450 either!!!!

mike- yea she pretty impressive - she weighs about 240(105k) right now tho she got 100k for her clean max today

galieo- yea its not to bad the weight room is my favorite part lol

step- i know they are but some of them dont quite go parallel- i will be maxing on monday and wednesday probally cleans on monday and squat and bench on wednesday

one- oh yea - when you comeing back to ohio?

[8.8]

wednesday

discus

hammer turns

shot drills

power clean-wup 60k, 70k
2x2 80k, 80k

squat 135
2x2 275,275

bench 135
2x2 185,185

lunges 3x6x6
40k,40k,40k

[HeavyBomber]

Wow, I want to work out with your team :)

[YoBrickWall]

great leg workout and everything else..TKO is right yo lifts are impressive..ill bet when yo take a crap it even has muscles..rock on girl

YBW

[Built]

ill bet when yo take a crap it even has muscles..

Ooooh, that's awesome!

8.8 - your squats are amazing.

[OneBadUnit]

one- oh yea - when you comeing back to ohio?

No specific day, but around the 1st or 2nd week of April. Will be the Cincinnati Area, maybe a little north in West Chester; thats home for me :)

[muscle chic]

Thought I'd check out your journal. Nice workouts!! You're a strong chic!! Pics look awesome.

[8.8]

hb - aside from being a group of extremly strong men and womwne its a great group of people and we all get along very well no unecessary bitching which is found in a lot of teams

yobrick- thanks what can i say i try-lol


one- are you comeing back to live or just visit?


muscle chic- hey glad you stoped by it always glad to have another chick around


built- thanks hoping to finally break 300 next week

[YoBrickWall]

Ooooh, that's awesome!

well Built all i can say is you,getfit,muscle chic,TKO and 8.8 are all hot babes..most guys on this board would probably eat the peanuts out of yo shiat just to look and be as strong as you all

YBW

[8.8]

hahaha Im sure 8.8 is hating all this talk about poop in her journal at that.....lol say diareah(I have no clue how to spell it) around her and she runs screaming (literally)
good luck on the max monday!!! sis

[stepto180]

oopppss ^^^^^ that was me

[mikesbytes]

oopppss ^^^^^ that was me

Some sista's are into sharing

[8.8]

yobrick- thanks

sist- yep you know i was cringing reading it lol




im exhausted i just got done spengin all day at a track meet(running it) just to get back and og to a photo shoot for class nowi have tons of work to do no sleep for me boooo

[8.8]

MAX DAY
power cleans
60k (3)
60k (2)
70k (2)
75k (1)
80k (1)
85 k fail
85k fail
85k fail
85k fail
pissed i didnt even get 85k i can pull it to my chin but on the fuirst one i didnt rack it then the next two i racked it but couldnt stand up with it the last one i was to tired

squat max
135(5)
185(3)
225(2)
245(1)
275(1)
300(1) new max!!!
310 fail

[HeavyBomber]

So you didn't get 85k... 80k is not bad. I can't believe how strong you are. Nice lifting.

[stepto180]

finally 300!!! good job sissy grrrrr on the cleans cant wait to see the bench day

[OneBadUnit]

Outstanding work !!!

Yep, going back to Ohio to live; Cincinnati area.

Oh, when spelling diarrhea, just remember "Run Run Hurry!" for proper spelling :P

[YoBrickWall]

awesome job girl..yo are the bomb..keep breaking those records..give yo sis something to shoot for

YBW

[8.8]

So you didn't get 85k... 80k is not bad. I can't believe how strong you are. Nice lifting.

NO!!!! i didnt i think I have amental block past 80K i have gotten 80k many times and even gotten it for two a few different times 85 just dosnt seem to want to come

[8.8]

step -I know finally!!!I was a little bitch on the cleans- bench is tomrrow

one -blah!!

yobrick-thanks im on it - unfortunalty right now shes got me on the becnh hoping to change that tomrrow

[mikesbytes]

Discovered there's another chick lunger in Sydney. So I'm going to check out the lung_chick_2 on Friday. Pigtails tells me she has crap style.

[stepto180]

Outstanding work !!!

Yep, going back to Ohio to live; Cincinnati area.

Oh, when spelling diarrhea, just remember "Run Run Hurry!" for proper spelling :P


haha I will never forget how to spell it ever again after that description

[stepto180]

awesome job girl..yo are the bomb..keep breaking those records..give yo sis something to shoot for

YBW


lol I set the standards!!! just kidding I see she did fess up to the bench but.... hey sis !!!


whats ur dead max and I do believe I have done 82k in the clean...have you??? :D :p


ps. I cant touch her in the squat!

[8.8]

max bench day!
45(5)
95(5)
135(3)
155(2)
175 (1)
190(1) new max 190 didnt go so well didnt think i would be able to get anything better but i went o 195 and stroked it but 200 just wasnt there
195(1) new max
200 fail

[heathj]

nice benching!

[8.8]

thanks !

[YoBrickWall]

lol I set the standards!!! just kidding I see she did fess up to the bench but.... hey sis !!!


whats ur dead max and I do believe I have done 82k in the clean...have you??? :D :p


ps. I cant touch her in the squat!

no standards here girl..yo a hottie too..kinda reminds me of my brother and i when we played hockey..kicked each other azz on the ice and off the ice we were cool...dam good numbers,my squats and DL are the same, 540..bench sucks 325

dam good job on the benching 8.8..killer week for ya

YBW

[8.8]

monday
discus

testing
vertical- 22.5 booo not so good
over head throw- 53ft 7 in PR
standing long jump- 7'8
standing triple- 22'5

wieght room
snatches 5,4,3,3,2
40k, 45k,50k,55k,57k i wanted to go 60 but I was scared ive never snatched 60 kilos yet but 57 was pretty hard im not sure if i owuld have gotten 60 yet

hang snatch pulls 3x8
50k,60k,65k

bent over rows 3x20
50k,50k,50k

pullups 3x5

goodmornings 4x10
65,88,88,98

long bar curls 4x10
45,55,55,55

seated incline curls 3x6x6
20,20,25

[mikesbytes]

You are one strong chick. I bet little bro doesn't get smart with u.

[8.8]

just thought i post up of pic of me and some of my teamates since i talk about them all the time


obviously the one on the right is me the one right next to me is the one who squats 425 and benches 240 shes a beast the next one ovewr when to junior world in the javelin last year the last one is a weight and hammer thrower we were all goin out for my girl and my birthday a week or two ago it was my girls 21st so we had to go big!!!!

[Guido]

Daymn! Nice Pic! Vamping it up, eh?

BTW, that is an amazing bench. 195 is impressive for anyone, male or female. You'll get that 2 hundo soon enough.

[RuLess]

ayyy 7'8 in ur long jump im going like 11'3 u gotta get ur weight up missy... hahah jk workouts lookin great.. did u guys get much snow up there??? no class today is beautiful

happy valentines btw

peass

[8.8]

guido- thanks i know ill be there very soon i will beusing band and chains soon so im sure some bit prs are in the near future

ruless-i know my standing long is weak not my best for sure i havent been doing as much jumping as I should
yea we got like 2 feet i've spent WAY to much time shoveling the driveway and trying to dig out my, my roomate and neighboors cars out of the drive way happy valentines day to you to!!

[Guido]

Join the shoveling club! Shoveling snow is good GPP!

[the doc]

your workout structure is indeed very interesting... i take it this is under the direction of a strength coach or do you guys design your own programs?

[8.8]

guido- NOT A CLUB I WANT TO JOIN!!!!!

doc- yes my track coach is the one who gives me work outs some of the time he designs them himself other times he takes different work out from other people. the last cycle i did was the russian strenght cycle then i maxed out after it (last week) this week i was supposed to start using bands and chains but my coach dosnt really know much about using them so he and i will be doing some research this week and come up with somthing good to start on monday (my sisters coach really knwos what hes doing with them so i plan on talking to her or him)

btw- this is the second time i have done the russian strenght cycle and I LOVE it its great for anyone whos looking to make some serious gains

[RuLess]

letme get the full workout to that russian strength cycle

[8.8]

ruless-send me your e-mail in a pm and ill send you the whole thing

[8.8]

wednesday
overhead squat 4x5 wow i really need ot do these more my balance was horrible at 95 pounds
45,65,95,95

standing military press 4x8
45,55,65,75 easier then i expected shouldnt have started so light

skull crushers 3x8 ss with cg bench immideatly to follow 3x15
65,75,75

plate front raises 3x10
25,35,35
ss with
french curls 3x8
50,55,55

bent over raises 2x15
15,15
ss with
lateral raises 2x12
15,15

[8.8]

for the doc, ruless and anyone else who might be intersted

i know its only a 3 day program but it works!!! its going to be hard and your going to be tired if you stick to it and follow the precentages -

the first four exercises of each day are the important exercises as far as the rest fo the day goes if you want you can feel free to change things ass you please the only thing i owuld advise against is doing any other heavy leg exercises on the 6x2 days you need to recover!!!

[8.8]

thursday
shot- crappy day!!!

hurdle jumps 5x5
6x20m sprints

push press- 4x4
60k, 60k, 70k,70k

front squat 3x8
95,115,135

lunges 3x6x6
50k,50k,50k

leg curls 3x6
45,45,45

[Can'tstopnow]

Still kickn ass and takn names in here! Nice variety.

[the doc]

thanks for your post!

[stepto180]

woah 60 K on the snatch that would be scarry


and to any one thinking about doing the russian cycle this is my ]first time and first week on it and woah my abbss are sooo sore this is going to be a challenge for sure I have yet to make all the sets and reps on the squat