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stepto180
03-01-2007, 11:22 PM
Im not sure if I should be happy about that or not but reguardless thats whats happening Im taking time off school and working and decided what my next step will be (most likely culinary school) but whoknows with me

so I decided I needed something to keep me competive and something to keep me structured so thats when I decided to do a bodybuilding comp (also cuz my sis has been trying to talk me into it) I will be coaching a local highschool to so I will continute to be around track and im glad about that


well enough blabering heres the good stuff....ive been doing what the sis just finished the russian cycle im in my third week

-clean-6x6 65K
then when I started squating realized I was only supposed to do 4 sets (and my brother said we did 7 sets...i need to learn to count)
-squat-6x6 205
I did it!! only the thrid workout I have gotten all my squats
-bench 6x6 155

added in
-db hack squats with 15s 3x12
-1 legged db squats or dl's 3x12
I forget what there called with 15's

later in the day did jump training which is basiclly 20 min worth of sprinting,diff directional jumping and static movements like lunge holds kinda

im in a pre precontest diet right now and can barely hold down all the food Im told to eat

-4oz tuna med sweet potatoe
-5oz chicken 1 1/2cspinach with 2 tb IT dressing
- pre-during workout 10g bcaa n glutamin 5g creatine
-postworkout shake 1 scoop 3 rice cakes
-post postwork out(30min later) 1 serving white rice 4 oz deer
-cup oats,1 egg n 1/2 cup whites,1/2c natty applesauce vits n fish oils
-5oz beef cucmber n celery 1cup total
-shake-1 scoop and banna
-1c Cottage cheese,2tb peanut butter,fish oils

dammn writing it out like that makes it look like even more food..but im trying not to complain cuz soon enough it will be the opposite

mikesbytes
03-02-2007, 01:23 AM
Congratulations on starting your journal.

Have you tried spreading the food consumption over more feeds to make the portions less challenging ?

stepto180
03-02-2007, 01:30 AM
thanks!! thats 8 different times already not including my preworkout I dont know if I can find time to eat anymore often!! its not so bad days I dont lift cuz I get to cut out pre and post workout meals but these days suck

i should split up the cup of oats tho ill have to ask my diet guy

mikesbytes
03-02-2007, 01:57 AM
Swap the oats for chocolates

stepto180
03-02-2007, 02:16 AM
hahaha I wish!!! I do right now have 400 calorie worth of whatever I want today it was this thing my friend brought me from her aunt who lived in columbia an adepa or somthing yummy but normally its somthing like browines mmmm

mikesbytes
03-02-2007, 02:33 AM
14 boxs of chocolates will supply your entire protein requirements for a day

stepto180
03-02-2007, 10:04 PM
haha and my sugar allowance for a year??

stepto180
03-02-2007, 10:22 PM
today
cardio-stadium stairs 15min uk my legs were so sore from yesterday

weights--

A1. seated military press 4x8-10 55,60,60,65
A2.lat pull dwns 4x10-12 105,110,120,125

B1.cobras 3x12 20 all sets
B2.1 arm db rows 3x8-10 40,45,50

C1.lean away lateral raises 3x12-15 12 all sets
C2.bent over lateral rows 3x12 10s all sets

D.triple drop wrist curls 55 50 45
10 8 20
10 8 9

food-
-sweet potatoe, chicken
-shake 1scoop, 1/2c natty apple sauce
-preworkout-glutamine/bcaas 10g,creatine 5g
-post workout shake 1scoop,3 rice cakes
-post post workout 1 serving rice, 4oz turkey
-1c Cottage cheese,2tb peanutbutter,fish oils
-5 oz sirlion, green beans
-4oz chicken, 1 1/2c spinach, It dressing
-1 cup oats,1 egg 1/2c whites,grapes,vits,fishoils
-3c green tea
400cal allowance sherbet n brownie


ta da....arnold classic tomorrow!!!! and meeting with my diet guy so food might be diff yeah!!

mikesbytes
03-02-2007, 11:14 PM
Way to go step.

Whats an "arnold classic"? in Aus Arnold is a brand of biscuits.

stepto180
03-02-2007, 11:30 PM
lol well arnold swatzeneger the bodybuilder and "actor" holds a Bodybuilding comp and an expo and it has evolved into a weekend of lots of different sports showing of what they do and supplement fitness aparrallel/equipment people set up booths to show there stuff and they give deals and stuff

its a basically a lifters paradise I would go just for the scenery

mikesbytes
03-03-2007, 01:03 AM
BB shoppers paridise. Bring the credit card.

Wanna laugh, check out my latest log entry (edited)

stepto180
03-06-2007, 02:47 PM
I was preety excited I came back from the arnold with more money then when I left

friday
4x2 snatch 77K
6x2 squat 210
6x2 bench 160

and my diet guy bailed on me boo then I got lost so I couldnt make the replacement meeting so now its been moved to thursday (tear)

stepto180
03-06-2007, 02:51 PM
monday
a.4x5 power cleans 67K
b.5x5 squats 220
depth started to suffer on the last 2 sets I didnt wanna pick a random spotter on these
c.5x5 bench 160 5,5,4,5,4 missed a few but I was still happy with these
d1.rdls 11,9,7,5 45k,55,60,65k
d2.leg curls 4x9 60,65,65,70

swam later that night about 800 yards worth of sprints 1500 total


now im of to workout :)

HeavyBomber
03-06-2007, 07:51 PM
I like your style of training. I'm glad you decided to start a journal.

stepto180
03-06-2007, 07:54 PM
thank you I like your new avatar! mmm

now I must keep up with the journal

HeavyBomber
03-06-2007, 07:58 PM
lol, the pressure's on. I'm watching. :)

stepto180
03-06-2007, 08:00 PM
well I learned about half way thru running stadium stairs today that its way to cold and im way to sick do be outside working out
so I got in 5 reps in 12 min preety pathetic

then I took my temp and turns out 8.8 gave me here 101 fever grr to sister
I had decided I would skip todays lifting but just couldnt do it

so I went and did have the volume planed and alot less weight
here it is it was kinda sad

A.decline bench 2x10 95lbs
B.in db bench 2x6-8 30's 40's

C1.db shoulder presses 2x7-10 20's
C2. close grip low rows 2x10-12 67.5lbs,75

E1.poliquin curls 15
E2.hammer curls 12
E3. wrist curls 25

2x thru 10lb db for 1 & 2 45lb BB for wrist curls

8.8
03-06-2007, 08:30 PM
I was preety excited I came back from the arnold with more money then when I left

friday
4x2 snatch 77K
6x2 squat 210
6x2 bench 160

and my diet guy bailed on me boo then I got lost so I couldnt make the replacement meeting so now its been moved to thursday (tear)

ok what did u really snatch i know u didnt do 77k

HeavyBomber
03-06-2007, 08:31 PM
LOL Busted!

8.8
03-06-2007, 08:33 PM
awe sisssy that work out was sooo sad but now u gots ta get lots o sleep so u and me and get un sicky - you do know if u dont sleep i wont get better right?

stepto180
03-06-2007, 08:34 PM
oppps it was 47K and that was hard enough Im not a fan of those

mikesbytes
03-06-2007, 10:06 PM
Ah sis gets her own back for tibing on her for puking

8.8
03-07-2007, 09:28 PM
sissy wheres ur wokrout??? i know u were supposed to hav eone today

YoBrickWall
03-07-2007, 10:46 PM
cool yo started a journal

YBW

stepto180
03-08-2007, 01:10 AM
ya sis I did workout today but someone had to work from 3pm till 2:30 am so the journal gets pushed to the back of my list

thanks for stoping in brickwall!!

lifting wednesday

A.snatch 4x2 47K
B.squat 6x2 210lbs
C.bench 6x2 160lbs

this recovery day is getting preety boring....and the people spotting me like to tell me...."oooh you coulda forced out a few more reps"

8.8
03-08-2007, 08:48 AM
this recovery day is getting preety boring....and the people spotting me like to tell me...."oooh you coulda forced out a few more reps"

so what deal with it and DO NOT go over 80% but you can add in some toher stuff other than just those three exercises

stepto180
03-08-2007, 05:43 PM
yeah yeah....well yesterday I didnt have time but I will remember that
I think im putting my body in the hands of someone more qualified for the next round ....or maybe I just like to be TOLD what to do??

YoBrickWall
03-08-2007, 08:04 PM
with those numbers ill bet some of the guys in the gym cant do..awesome job..keep it up

YBW

stepto180
03-10-2007, 06:07 PM
thanks brick It always entertaining when I see some on the young guys reactions

stepto180
03-10-2007, 06:12 PM
well this was supposed to be done yesterday
-but Im learning more and more in the reaturant bussiness nothing can be predicted beside it will be unpredictable
--so I didnt get to do this cuz I got called in last night lesson learned get workout done in the morning

A.Cleans 3x4 72k
B. Squat 4x4 235 missed the 4th on the 2nd and 4th set (I have head problems)
C.Bench 4x4 180 4,4,3,2 is what I made
D1.db hack squats (heels elevated)3x10-12 15's
D2.db one leged squats 3x10-12 15's

will be doing jump training in 45mins for about 15-20mins

mikesbytes
03-10-2007, 06:47 PM
thanks brick It always entertaining when I see some on the young guys reactions

Back in 2000 I use to train with a female and the only annoying thing was having to wait for some guy to finish his bicep step before she would spot me.

Riding with a triathelete a couple of weeks ago, we were discussing when you come upon another rider doing say 10k slower and all of a sudden they speed up and tack on "boy racers on their bike commutes" she said it was a particully annoying cos a lot of guys don't like been overtaken by a gal. [sometimes cling-ons do dangerous things to get in front of you. When you get a cling-on you need to assess if they are just taking advantage of your slipstream or whether they are boy racers].

YoBrickWall
03-10-2007, 07:08 PM
nice numbers..newbie or experince ill bet it is interesting in watching you lift..good job

YBW

8.8
03-10-2007, 08:47 PM
yeah yeah....well yesterday I didnt have time but I will remember that
I think im putting my body in the hands of someone more qualified for the next round ....or maybe I just like to be TOLD what to do??

sissy i did not make up this workout i am just relaying it to you

the russian cycle is really good if you do it right

stepto180
03-10-2007, 08:52 PM
yea mikes boys will be boys and some men will be boys

thanks brick well some off the guys are getting used to seeing me lifting but when new ones come around they are always suprised

sis I wasnt saying you sucked if you woulda given me all the info and told me exactly what to do i knows its good I just didnt understand at first what I was supposed to do...I was meaning put it out of my hands

8.8
03-10-2007, 09:04 PM
i did give you allthe information - you just decised not to listen to me that day apparently

stepto180
03-10-2007, 09:47 PM
read my post I said I didnt understand

8.8
03-10-2007, 09:50 PM
i did you said " if you woulda given me all the info and told me exaclty what to do" as well

stepto180
03-10-2007, 09:57 PM
whaw whaw whaw is all I hear

HeavyBomber
03-10-2007, 10:01 PM
You crack me up. You argue with each other in your journal. I can't imagine how you are in person with one another. lol

8.8
03-10-2007, 10:05 PM
whaw whaw whaw is all I hear

hahaha omg i cant believe you just said that - i know how much you hate it when I say that!!!!!!!! (but i was right , notice how she didnt have anything to say)

YoBrickWall
03-10-2007, 10:11 PM
[QUOTE=stepto180;1628100] boys will be boys and some men will be boys/QUOTE]

well they say yo not a man till ya had a man...so ill always be a boy

YBW

stepto180
03-10-2007, 10:26 PM
HAHA thats why I did it!!


oh sis I guesse I will have to continute the fighting
you didnt explain it well and you didnt give me every exercise and when to do it now did you??? you left alot up to me

stepto180
03-10-2007, 10:27 PM
[QUOTE=stepto180;1628100] boys will be boys and some men will be boys/QUOTE]

well they say yo not a man till ya had a man...so ill always be a boy

YBW


hahaha

stepto180
03-10-2007, 10:32 PM
lol HB yea we can fight alot in person but generally only when we are together to often and its normally cuz she doesnt like me or im anoying

but when were done were done ...like we never fought

8.8
03-10-2007, 10:37 PM
very true but you sitll didnt follow what i did tell you and if you would have asked i would have given you the rest you just never asked

stepto180
03-10-2007, 10:43 PM
i didnt listen very well and I get confused easily if its not written out for me...reguardless I still want derek to make my workout he made me freakin strong!!

8.8
03-10-2007, 10:57 PM
did it not make sense in your head?


yea i agree get from derek and then i will steal it from you!!!! the ones i have from you from him will run out in the not to far future

stepto180
03-10-2007, 11:39 PM
I gave you like 3 months worth of stuff already!!! and you BETTER not lose those !!!

lol it made sense in my head but obviously not the right sense

mikesbytes
03-11-2007, 01:53 AM
I was looking for your training journal, but I must of clicked on the wrong thread

stepto180
03-11-2007, 05:35 PM
lol theres a workout up there somewhere a preety dammn hard one and im feeling it today for sure

mikesbytes
03-11-2007, 06:10 PM
Will I be watching reruns of Dallis tonight, or will u and sis be entertaining instead. Dam no Dallis or sisy pratter, its not raining, I've got no excuse to aviod the velodrome, my track bike must have cobwebs on it.

BTW are you two twins? same DOB in your profiles?

stepto180
03-11-2007, 07:28 PM
lol yea we are twins
go ride your bike!!

stepto180
03-12-2007, 07:53 PM
A. snatch 4x2 47k---i hate these
B.squat 6x2 210--actually felt easy how exciting!!
C. bench 6x2 160
D. lying elevated pronated 3 way rotaor cuff--so a friend made these up and I dont have a name for them but they suck
3x8 10's and 5's
E. dynamic pushups hopping on to bumpers
higer each set
3x8 ---arms gave out on rep 7 of the last set

and
done

Chris Rodgers
03-12-2007, 08:01 PM
Good work. Some big squats/benches and I believe if I tried to snatch that much I would probably mess myself up real good...or the person behind me, lol. I wonder if you'll manage to get another workout in before this journal gets to the next page.

stepto180
03-12-2007, 08:28 PM
thank chris..yea snatches are not fun and im not very good at them ..but in most cases the things you dont like are the things you need to do the most

lol...I hope I do get in another workout on this page but I dont have one untill wednesday so who knows

mikesbytes
03-12-2007, 08:38 PM
D. lying elevated pronated 3 way rotaor cuff--so a friend made these up and I dont have a name for them but they suck

Cos of my right side rotator cuff shoulder injury, I'm always interested in anything in that area. If you got more info, I'd luv to hear it.

stepto180
03-12-2007, 08:54 PM
so we took a bench and elevated it on bumpers high enough so we could lie on our stomachs and dangle our arms to the floor with out our hand touching to floor
then do a raise to the front X8 then do them to the side x8 then you take then out front and rotate them down till they touch your thighs then back to the top(the whole time your arms are at the level of your body for this last one down up is 1 do this x8 you kinda look like a water bug when doing this=very silly but those are the hardest and I had to go down in weight in them
does that make sense??

8.8
03-12-2007, 09:18 PM
like a water bug hehe who made these up? i need to talk to you about my next workout

stepto180
03-12-2007, 09:30 PM
lol exactly like a water bug!!
who eles but TONY lol one days hes like sweetie wanna learn a new exercise its awesome!! he was so excited about it..it was cute and brother wanted to do it today

well my phone is dead so u will have to call me on brothers if u wanna talk to me tonight(ps hes on it right now)

mikesbytes
03-13-2007, 12:39 AM
so we took a bench and elevated it on bumpers high enough so we could lie on our stomachs and dangle our arms to the floor with out our hand touching to floor
then do a raise to the front X8 then do them to the side x8 then you take then out front and rotate them down till they touch your thighs then back to the top(the whole time your arms are at the level of your body for this last one down up is 1 do this x8 you kinda look like a water bug when doing this=very silly but those are the hardest and I had to go down in weight in them
does that make sense??

Thanks for the info, it sounds like a variation on what I already do.

Don't care if I look silly cos no one kicks sand in my face.

PS, I'm pretty crap at naming exercises, only have to look in my log to entertain yourself.

Bob
03-13-2007, 05:40 AM
Dang.. I can't believe I missed the first 11 days of this journal!!!
Congrats on starting one up 180!!!
As HB said... we're watching now.. no slacking...

And yes, find yourself a good partner...
the best one I ever was a female BB'er back in the late 80s.. before it was cool..
it was fun whupping each other into shape...

GL.. and keep lifting heavy...

A. snatch 4x2 47k---i hate these
me too!!

YoBrickWall
03-13-2007, 08:06 AM
like a water bug hehe who made these up? i need to talk to you about my next workout

sounds like it gonna be a hen party

YBW

stepto180
03-13-2007, 09:23 AM
bear---lol only 11 days late to the party at least you got here!!! and I have a workout partner when ever my brother is in town...but hes always in and out so the other days I plan my workout times around when I think the good spoter will be at the gym(when they are normally there)
and dont worry no slacking for me!! but keep an eye on me anyways..I need it!!

ybw-no hen parties for us this will be serious discussion lol well maybe not :)

stepto180
03-13-2007, 10:36 AM
I forgot during that workout up there^^^ I had every intention of doing 1-2 pull ups(start with 2 for as long as I could make them) and I got to the bench and realized I wasnt doing it...so I started cuz better then nothing right
well then my brother side tracked me with the funny shoulder exercise I had forgoten how to do and I forgot to do any more pull ups the rest of the workout---well I guess 12 is better then none??

today
swimming- aprox 1500 yard 800-1000 worth of sprint intervals

throwing-just playing around with some hammer drills and a few shot stands

8.8
03-13-2007, 03:11 PM
kinda funny how 1500 yard is normal for us now when 2000 used to be a warm-up

stepto180
03-13-2007, 04:01 PM
different goal different training
BUT yea I couldnt even find a time where the Y pool was open for lap lanes long enough for me to do 7000-8000 like we used to do

mikesbytes
03-13-2007, 04:45 PM
Is it an olympic pool? If so wouldn't be 50 metres, which is about 175 inches longer than 50 yards. Being the case, your doing yourself out of 145.8 yards.

stepto180
03-15-2007, 07:25 PM
naw its in yards...Ive been swimming long enough that I can tell the difference plus I have swam meets at the particular pool ps. I hate meter pools (most around here are yards)

stepto180
03-15-2007, 07:36 PM
A. Cleans 2x3 75K 77.5 K ---both were rep prs (straps and belt for these)

B.Squat 3x3 250 -belted-I suck at squating failed on 2nd rep of first set had my brother spot me out of the hole for the second 2 sets so I could actually do them--damn i hate squating

C. Bench 3x3 190

first set I made clean
2nd set my brother touched the damn bar on reps 2 and 3
last set I made sure he didnt touch it untill i couldnt do it I needed a little help on the last one

this was also a rep pr

D1.rdl 60k 65k 72.5k 80k then I wanted to see what I could do so straps and 205
10 8 6 4 3
D2. leg curls 4x8 65,75,75,75

I think it was stupid person at the gym day today(my brother included i wish I had a better spoter)

YoBrickWall
03-15-2007, 07:48 PM
you should be disapointed.. being a girl and ONLY squating 250..id be pissed off too

YBW

stepto180
03-15-2007, 09:53 PM
brick--- lol it was still a trying day and actually a bit of a rep pr if you can call it that but I cant help but hate failing

8.8
03-15-2007, 09:55 PM
damn killer bench to bas brother has to be so stupid and inexperienced one of these days maybe hell get it

stepto180
03-16-2007, 12:25 PM
thanks sister!! hes starting to get it but anytime he lifts for more then a week with me he starts to drag ass ..Its kinda funny today we lifted about the same wt for most of the stuff

A.decline bench 4x8 135,135,145,155

B.Inchine db bench 4x4-6 40,50,60,60--last set made 4

C1.dips 3x8
C2.chins 3x6
--these were much much better then last time I did em

D1.seated db sho press 4x5-8 25,30,30,35--5 on last set
D2.seated close grip low rows 4x7-10 90,90,97.5,105

E1.incline poliquin curls 15
E2.alternating hamer curls 12 2x thru curicuit style
E3.wrist curls(barbell) 25

15lb dbs for e1&2

good work out today got in and out just like I like--prolly cuz it wasnt crowded)

mikesbytes
03-16-2007, 02:52 PM
Picking on little bro are we

Great benching step

8.8
03-16-2007, 04:56 PM
yea hes funny he starts out goin heavy for him then by the end of the week hes spent and cant do anything and even tho we call him out little brother he is older than us

stepto180
03-16-2007, 05:00 PM
ya he even missesa few workouts...

mikes he his older then us but we call him little brother cuz hes little compared to us...well still taller and heavier but not real muscluar

mikesbytes
03-16-2007, 07:48 PM
I got a little sis, I feel his pain.

stepto180
03-16-2007, 08:50 PM
lol he loves it!!


Just got back from the gym again a little while ago
did some plyos and jumping/sprinting stuff---its called jump training about 20mins hard stuff
then some stretching and abbs--(most of my workouts end with these I just forget to write it)

stepto180
03-17-2007, 08:54 PM
A.snatch 4x2 47K

B.squat 6x2 215(belt)

C. bench 6x2 165

D1. bent over 1 1/4 rear delt raises 3x10 8lb dbs
D2.db shrugs 3x12 35,40,40

E. rolling db tris 7x8 25,25,25,30,30,30,35


--monument steps earlier in the day/cold 3 doubles and 3 singles 19mins total ick i hate cardio im out of shape

8.8
03-19-2007, 09:59 AM
here is step 16 weeks out!! she still needs some work on her posing :) hehe

Coke
03-19-2007, 12:41 PM
I think everybody who enters a show could use some more posing practice, that shiat is difficult as can be.

Good session, great work in general to round everything out.

mikesbytes
03-19-2007, 04:12 PM
here is step 16 weeks out!! she still needs some work on her posing :) hehe

Steps going to give you a run for your money, its going to be like the tennis, sister against sister.

stepto180
03-19-2007, 08:54 PM
here is step 16 weeks out!! she still needs some work on her posing :) hehe

I think I was trying to think to much about how to do it right..but thats is some preety bad poseing...you dont even want to see the lat spread(and i really am good at flaring my lats I was just trying to do it the way my guy taught me)

and I get to start cutting cals too..my high days are around 2200 and low around 1700...I have cardio 6 times a week for 20 min each three are monderate and 3 are intense hitt type training but not classical hitt I make up my own stuff
using plyos, stairs and jump training

8.8
03-19-2007, 10:55 PM
so did you not get to do you 2x2 today?


your welcome for not posting the lat spread haha

Chris Rodgers
03-19-2007, 11:03 PM
Looking jacked!!

mikesbytes
03-19-2007, 11:54 PM
Looking jacked!!

Hey Chris, I'm assuming thats US slang and looses something in the translation to Aussie slang.

Bob
03-20-2007, 02:08 PM
So Stepto.. are you a little bit taller then 8.8?
Your build is as awesome as your sister's... it will be an interesting battle.. who has the dedication to the diet??

It looks like you are not being as drastic as the 1500 cals 8.8 is doing... i think that is better.. your muscle mass should easily burn thru 2200...

BTW.. same question as 8.8... Did you remember the Hot Pockets and Chicken?

One critque.. and I'm not a fashion plate.. but unless you are planning on a really dark tan, I'm not sure gold is your color. It seems like it is washing out some of your best features... maybe some of the other BB'ers on WBB can offer some advice.

Awesome work... keep it up!!

stepto180
03-21-2007, 12:40 PM
thanks chriss

yea sis ive worked 12hr days the last 2 days got called in during the day both times for walther's....ggggrrrr it makes me sooo so angry

bear...yea I was about as confused as 8.8 how you knew about the chicken and hot pockets,but yes I am a bit taller then the sis
I also like the 2200 cals better then my sisters 1400ish my prep guy is trying to "keep me feed"
I just picked one of my sister swimsuits randomly...my prep guy is going to help me pick a suitable suit for the competition

stepto180
03-21-2007, 12:49 PM
heres some of the solo photos from the shoot I did with my sis
I think this guy does alot better job with one person

stepto180
03-21-2007, 12:51 PM
dos mas

mikesbytes
03-21-2007, 04:07 PM
Your a natural Step

stepto180
03-21-2007, 08:44 PM
thank ya sir but I really am not so good at modeling and the lights they used in my other shoots I really hated

work out tonight finally!!!
I have been working at one place untill about 4-5 and getting called in during that time to another place so ive been working waayy to much

power clean- w up 60K/5 70K/2 75K/1-poped right up 1x2 80K--couldnt rack it grr had collar bone height but grrr

squats w up 135/5 185/3 225/2 2x2 265-got stuck in hole FAIL droped to 255 suscefully ---maybe I shoulda done a single at 245 first but I was to impatient

bench w up 135/5 165/3 185/2 2x2 200!! the first set went up easier then I expected so I acused my spoter of helping then the mext set he didnt put a finger on the bar and I got them both but this time with struggle ---I was happy finally

heels elevated db hack squats 4x8

1 1/4 front squats 3x6 95,105,115---that extra 1/4 really takes it outta ya

cardio
tuesday night if you can call it that 12:30 am i went jogging for 20min
today I did an eliptical type thing for 20min and my feet went num--eekk

mikesbytes
03-21-2007, 09:53 PM
We all tend to see our own pic's more negatively than others see them. Body language makes a difference, if you feel good you look good.

Your weights keep going up 200 bench, what a killer !!!!

Next time tell the spotter that this chick wants to suffer.

stepto180
03-23-2007, 12:05 AM
my max is actually higher then that but I would be preety exciting to beat that number next week when I max out...the one im most excited about is the clean tho I have never done this high of weight during my workouts


well I learned today that running stadium stairs after a hard leg day SUCKS!
but I did 18min for my cardio thurs

lifting
A1. BB seated military press 4x8 55,60,70,75
A2. lat pull dwn 3x10 110,120,125,130

B1.cobras 3x11 20's
B2.db rows 3x9 45,50,55!!! sis im becoming a big girl at these!!!

C1.lean away lateral raises 3x12 12,12,15
C1.bent over raises 3x10 10,12,12

D.triple drop wrist curls
55,50,45
8 8 20
8 8 10

Built
03-23-2007, 12:39 AM
SICK squats!

Nice!

Coke
03-23-2007, 06:11 AM
Super photos, ace workout(s) STEP.

stepto180
03-23-2007, 01:21 PM
thanks so much built and cocoa!!


light day today luckily Im beat to many late nights and early mornings
A.snatch 4x2 47K
B.squats 6x2 215
C.bench 6x2 165

I did 2 pull ups after each set so I did a total of 32

now Im going to do some sprints

and...go back to work for the 3rd time this week when I wasnt schedualed:(

Coke
03-24-2007, 07:56 AM
I'm hearing you, those late nights and early mornings eventually catch up with you, did pretty good though.

the doc
03-24-2007, 08:18 PM
what is your warmup routine for snatches?

stepto180
03-24-2007, 08:22 PM
thanks cocoa finally got a night off tonight and it will be early to bed for me hopefully

tonight

decline bench 4x6 135,145,155,165---ok that wasnt to hard so 175 for 4

incline db bench 4x3-5 45,55,60,65(3)

C1.chins 3x5
C2.french curls 3x10 40,50,55(8)

D1.incline poliquin curls 15
D2.alt hammer curls 12
D3.wrist curls 25

cuircuit style 3x thru with 15 lb dbs for 1 n 2 and 45lb bb for 3

I was only going to do 2 times thru but on set 2 I started to see a bicep vien poping out!!! so I HAD to do another so I could look at it while I was doing the hammer curls :D

Coke
03-26-2007, 04:16 AM
Nice job on the bench and overall.

mikesbytes
03-26-2007, 07:40 AM
Incline BP with a pair of 65lbs Dumbells..........Thats huge

stepto180
03-27-2007, 07:36 AM
thanks cocoa and mikes--my incline db pr is 65 for 4 so I was hoping to get more but nights with very little sleep can be blamed for that ??

yesterday I did a bit of maxing and it sucked ass!! I failed at 205 in the bench 2wice first time it didnt budge second I couldnt in get it past my sticking point

then to the squats I failed twice at 265 ...I have the problem where I go past parallel and get stuck in the hole the first one I should made(shouldnt have gone so deep) I got it moving but craped out the second my hip flexors were to worn out and there was no way I was going to get my hips thru

frusterating day---because i also got a speeding ticket and my 2 best boy pole vauters up and quit on me ...gggrrrrr

FANCYPANTS
03-27-2007, 08:08 AM
thanks cocoa and mikes--my incline db pr is 65 for 4 so I was hoping to get more but nights with very little sleep can be blamed for that ??

frusterating day---because i also got a speeding ticket and my 2 best boy pole vauters up and quit on me ...gggrrrrr

WAHOO incline 65's...i woulda' loved to be around for that:)...i would have jumped in and done a couple sets with you:):)
...the funny thing is im actually proud i do the same weight as you:)

...and i got a seatbelt ticket yesterday:(....so im with ya!
Im gonna stick around here and SPAM it up, as if you didnt already have enough fans:)

~JJFP

YoBrickWall
03-27-2007, 08:12 AM
hey girl, awesome on doing the BB show..i might do one this yr but will see.. i got my heart set on a big one next yr in april..our twon might put one on..im aiming to win my class and there having a mr/miss westbranch..i plan on taking the mr westbranch for sure

YBW

stepto180
03-27-2007, 08:28 PM
sounds good my fancy pants seatbelt ticket ha I didnt know they gave those out ...and id be happy to hand the dbs over to ya Im glad when guys arent intimidated by me ...it gets old


sounds like a cool comp brick...They have a mr. canton where I live but no mrs canton I was like Im doing that show!! then i learned well I cant
good luck if you do decided to do a show this year

stepto180
03-27-2007, 08:32 PM
didnt get much done due to time constriants and the guy doing a cuircuit on the platform for the first 15mins I was there but i wasnt to concerend as long as I got my clean max in

so power cleans I did 77K clean and preety much owned it then 80ks owned me for a 2 sets hight was fine but no catch but i was not to be denided one last try I cought it and it actually wasnt as ugly as i expected then just had to try 82K but it was a no go (80k=176)

then just did some calves and weighted abbs

about to go run 20mins of sprints nothing longer then 80m

Coke
03-28-2007, 05:57 AM
Those sprints sound sweet, do you sprint for a minute or so, walk and restart? - just wondering.

stepto180
03-28-2007, 12:39 PM
I sprint for a distance then walk back
so last time
3x100m accelerator
2x80 (the rest are spints)
3x60m
1min rest
7x40m
5x10m

actually took about 18mins this time

HeavyBomber
03-28-2007, 04:45 PM
I sprint for a distance then walk back
so last time
3x100m accelerator
2x80 (the rest are spints)
3x60m
1min rest
7x40m
5x10m

actually took about 18mins this time

I'm going to start doing this. If I can that is. lol

stepto180
03-28-2007, 05:55 PM
good call... I really like short spints for conditioning ...I started back slowly tho the first day It took longer and I did less

altho running stairs the day after was not fun...my hipflexors are screaming at me!!

but today so far I did the monument stairs sucide style up and back 2 times then 2 times all the way up first time hoping and double tap second was skipping steps...
the stairs I do are a moumnet and there are 4 flights 100 or so total steps
I will do different running variations on the way up and walk down

mikesbytes
03-28-2007, 06:17 PM
I miss running. I did 1500mtrs and cross country. Cycling has toughened up my knees again, but competitive running is out of the question.

Stronger hipflexors coming your way.

stepto180
03-28-2007, 08:16 PM
mmm chocolat mint protien powder!!!
hopefully mikes!!! mine suck I have had problems with them before

A1. seated bb military presses 4x6 60,70,75,80--I just had to do one more so 85
A2.seated low rows 4x8 120,120,125,125

B1.cobras 3x10 25,25,25
B2.1 arm db rows 3x8 50,60,65----ooo these are getting exciting

C1. lean away lateral raises 3x12 12,15,15
C2. bent over rear delt raises 3x10 12,12,12

D. Triple drop wrist curls
55 50 45lbs
8 8 30
8 8 10---lol ya think I used it all on the last set ??

I felt really good after both of my workouts today!!! I felt like crap during them but pushed thru and I feel great now!! yeah!!!

HeavyBomber
03-28-2007, 08:18 PM
one arm rows exciting? I hate those things. lol
Nice workouts BTW.

stepto180
03-28-2007, 08:34 PM
I just remember not to long ago 40's were hard now i can do 65!!
ive always loved em tho!!!

thanks!! I was dragging a little in the begining because I was lifting alone tonight but the weights were moving up and got me motivated

FANCYPANTS
03-31-2007, 06:53 AM
Yea ive been having to push myself with the solo-lifting aswell. Nice workouts!...and the sprinting...sounds intense...something my knees only dream about:)

Oh yea, and they give seatbelt tickets out like candy here in California. Its...pretty lame. I get tham all the time:)

stepto180
04-02-2007, 11:34 PM
LOL ---so they give out candy there too??? damn im jealous I Always knew I wanted to live in california :P

stepto180
04-02-2007, 11:47 PM
I got back from florida yesterday then proceeded to get burnt coaching and throwing with my old team today...how exciting!!

well in florida I got all my workouts in but it was quite intresting
first day run/walk in the beach 25min
2nd-my sis had found a golds so
a.decline 5x6 140,150,160,170,175-5
b.incline db 4x5 50,55,60,65-4
c1.chin ups 3x6
c2.french curls 3x10 45,50,55
d1.poliquin curls 15
d2.hammer curls 12
d3.wrist curls 25
2x thur
then I did sprints and treading in the condos pool thats night for cardio
3rd-25min jog at about 1am on the street where I procededto get very lost and scared

4th(sunday)--heading home plaing on going back to the same gym me and my sis went to but like 30mins later im wondering why were going east instead of west so my brother is like we will just find a gym on our way home (we drove my sis and mother flew)
so at about 1 my brother gets ina wreck because its so wet...so im thinking no way hes still gonna want to lift,but I HAVE to get my cardio in somtime so while we waited for a cop and the report
I did my cardio at the gas station--jump training a series of diff plyos spints and jumping
little did I know my brother still wanted to stop I didnt really have a plan so I played
did some beltless snatching and squating then decided to rebench max cuz it sucked so bad and I felt good
so my singles 190,200,210,215(fail) ---I was relieved to do 210 and amazed how much stonger my left arm is then my right

stepto180
04-03-2007, 12:00 AM
monday
A.push press 4x8 95,105,115,120-ick
B.skull crushers 4x12 55,60,60,65
C1.cuban presses 3x12 10,12,12-ick again
C2.rope pushdwns 3x12 70,80,85
D1.lateral raises 3x15 10,12,12
D2.french curls 3x10 45,50,55--ok its about time for me to go up on these
E.rolling db tris 7x8 25's all sets my tris were fried--these were rediculousely hard

25 min cardio in the bike hiding in the corner from the millions on people at the gym that felt the need to talk to me today!! grr

mikesbytes
04-03-2007, 04:23 AM
Florida, that was where "Something about Mary" was set. Don't the retiree's live there?

OK'o;
Q1. whats a Cuban press ? Where you lift a local cos you don't have a bar?
Q2. whats the coding mean? A. B. C1. C2. D1....
A = Average
B = Better
C = Courageous
D = Death Defying
E = Enlighten

Coke
04-03-2007, 06:37 AM
25 min cardio in the bike hiding in the corner from the millions on people at the gym that felt the need to talk to me today!! grr


There was no doubt in my mind you were popular with folks - ;) ...fine sessions.

Bob
04-03-2007, 06:59 AM
I was wondering if you went with your sis to Florida... I'm sure you were the one with the tiny swimsuit... lol

Nice dedication down there... and I used to love track back in my HS days too.. for the tan!! sorry you got burnt.. you gotta remember that sunscreen... you'd hate to have those Sun blotches all over for the competition...

Funny sorry too.. I gotta admit, the last time I was in a crash (about 19 yrs ago), I went to the gym that day too.. and beat the cr_p out of some iron...

Great looking dual-workout.. sweet BPs...

I got back from florida yesterday then proceeded to get burnt coaching and throwing with my old team today...how exciting!!
....
4th(sunday)--heading home plaing on going back to the same gym me and my sis went to but like 30mins later im wondering why were going east instead of west so my brother is like we will just find a gym on our way home (we drove my sis and mother flew)
so at about 1 my brother gets ina wreck because its so wet...so im thinking no way hes still gonna want to lift,but I HAVE to get my cardio in somtime so while we waited for a cop and the report
I did my cardio at the gas station--jump training a series of diff plyos spints and jumping
little did I know my brother still wanted to stop I didnt really have a plan so I played
did some beltless snatching and squating then decided to rebench max cuz it sucked so bad and I felt good
so my singles 190,200,210,215(fail) ---I was relieved to do 210 and amazed how much stonger my left arm is then my right

stepto180
04-03-2007, 12:40 PM
lol ya mikes that where all the retired people go but thats also one place college kids go on sping break cuban presses are a combination of shrugs rer delt raises and shoulder presses...my numbers show when I super set...if there is a1 a2 they are super seted ect...


thanks cocoa...sometimes it makes my workouts take longer then I wish...luckily I was in a good mood yesterday(or maybe everyone could tell thats why they decided to talk to me)


yea bear----tiny swimsuits were also worn by me...I love the beach cuz I even convinced my mom to let me go drop somthing off at my cousins in my underware ...and yes I will be digging back out the sun screen today I have a meet and fair skin dont go well together


today I did monument steps
I dont know how long it took cuz I alwasy forget to look at my watch when I start

I got to throw yesterday I was excited

today my athletes have a meet then lifting for me later :)

mikesbytes
04-03-2007, 06:23 PM
How did the athletics meet go?

8.8
04-03-2007, 07:26 PM
howd the meet go sissy?

stepto180
04-03-2007, 09:00 PM
it went well my boys swept the vault 2 had pr's the girls took 2nd and 3rd the second place girl had a pr the third has been struggling a little and is starting to overcome here fears a little....but all in all it went well I was pleased

workout is too come once I show my brother what crossfit is and finish making my sweet potatoes and brown rice

stepto180
04-03-2007, 09:57 PM
ok my workout tonight

I went late when its normally cleared out and seemed like everyone did that it was so crowded I had to go out of order cuz people were on the platform :(

so

B.rdl's 40k/8(oops to light) 60/ 6, 65/6, 75/4, 80/4

A.snatch grip pulls 4x9 40k(opps to light again) 50k 55, 60

C1. glute ham raises 4x8
C2. hovering hamstings 4x12 25's

D1.toe presses 3x15 245(opps forgot a plate) 380,380
D2.duchain calve raises 3x12 20lb db

so my brother starts talking to people and gets me talking to so no abbs or stretching but hey theres always another day

8.8
04-03-2007, 10:09 PM
who was he talking too? and cant u stretch and talk at the same time?

stepto180
04-03-2007, 10:15 PM
the flexy guy who got stong...his name is aaron and another small kid whos trying to learn how to get big his name is charles

and we were in the back room I still had to spot evan and suddenly they were kicking us out

Coke
04-04-2007, 06:48 AM
Props on the effort but try to cut down on all the flirting while in the gym, lol - :D

stepto180
04-04-2007, 05:58 PM
lol hey now...first off one my brother and he started it I could hardly get a word in these guys were to excited about teaching the younger guy

but here my workout for the day

A.incline 95/8,105/6,115/4,105/8,115/6,125/4,135/4--so I realized I started way!! to light and will have to adjust for next time

B.db flat bench 4x10 45,50,55,60--also started a little light but got challegening eventually

C1.pullovers 3x10 40,40,45
C2.db flat flys 3x12 20,20,25--im so much stronger then I remeber being these were light too

D.isolateral decline hs machine 45 a side 70,70,70
4x12
(next time im gonna super set these with dynamic push ups)

E.triple drop wrist curls 3x thru
weight and reps arent important they blew up my forearms tho


now I need some advice...and my sis is being difficult

I have trouble hitting my chest...even on bench Im more tri dominate...like today I left feeling like i did more of a tricep workout then chest(part of why im adding in the push ups-but i tend to do those tri dominate too)
any thing im doing wrong or could do differently or add in to hit my chest better??

8.8
04-04-2007, 06:08 PM
nice flat db flat bench 60 for 10 is good yes sisisy get 70 next time!!!!!!!!!!!

FANCYPANTS
04-04-2007, 08:43 PM
very nice lifts...minus the jaw workouts....lol jkjkjk!

I have the problem with always starting too heavy (maybe its a guy thing)...though I would imagine its way better to start too light than too heavy. I wish i could help you out with the chest thing, but it seems i have the same problem. My tris have always over compensated...

my post proved to be a lot of help:)...keep up the hard work...im looking forward to seeing you meet your goals!

mikesbytes
04-04-2007, 09:00 PM
nice flat db flat bench 60 for 10 is good yes sisisy get 70 next time!!!!!!!!!!!

Yeh, blown away most of the boys with those weights.

stepto180
04-04-2007, 09:26 PM
mikes--sis ---its actually was easier then I expected 70's here I come!!


thanks mr fancypants---I cant be blamed for the talking people just start talking to me---and im not sure which is worse...I get so mad when I start to light..plus the people at the gym dont relaize I have specfic sets they think I should basicly go to failure everytime...which isnt nesacarry
now im done rambiling sorry bout that---and update pics should be up this weekend

Im a little worried about my diet tho Im ready to cut more cals I think im starting to stall out

todays cardio was swim sprints----20min got 900 worth of it in total of 1500 I was tired today from the begining

8.8
04-04-2007, 09:29 PM
you weigh yourself recently u know theres a scale in the other womens locker room at the ymca

stepto180
04-04-2007, 09:45 PM
what do u mean by the other wemon locker room...i didnt know there were 2?? i have weighted my self at home 170 but you know how in acurate that is

8.8
04-04-2007, 09:53 PM
yea the one that enter the pool though the kiddie pool ask momma she can take you there i think its technically the "adult" locker room

JIG
04-04-2007, 10:02 PM
for chest IMO cable crossovers or pec deck ....again IMO....get work keep it up....

Bob
04-04-2007, 10:04 PM
i think its technically the "adult" locker room
Hey 8.8... aren't you and StepTo already "adults"??:whazzup:

lol if you can't get there...:disagree:

PS... great workout StepTo... and simming sprints.. gotta lov'em

mikesbytes
04-04-2007, 10:49 PM
mikes--sis ---its actually was easier then I expected 70's here I come!!

Won't be long before you blow off this cross trainer. Mind you my shoulder is showing improvement...

Lets see some 70's going towards the roof !!!!!!!

YoBrickWall
04-05-2007, 05:35 AM
when you do your rackpulls are yo hands grip the same as the DL or both palms of your hand facing you? im still playing around with the dam thing

YBW

8.8
04-05-2007, 08:05 AM
Hey 8.8... aren't you and StepTo already "adults"??:whazzup:

lol if you can't get there...:disagree:

PS... great workout StepTo... and simming sprints.. gotta lov'em

yes we are i was just telling her to have mom show her where it is cuz i dont live where she does and my mom does and i dont think my brother knows where it is ( not that he would be goin in there)

stepto180
04-05-2007, 10:35 AM
lol ok sis Ill look for it

bear--ya we are adults I just didnt know this locker room exisited and ive had a membership there since I was 6months old

Jig--thanks for stopin in...and i really should know this by now but...what IS a pec dec??

mikes---coming right up

yobrick-I do mixed grip..untill I cant hold it any longer..then I add straps and do them doubled over hand (plams facing quads) Ive got those today(my sisters making me do them)blah

JIG
04-05-2007, 10:32 PM
I did a search on youtube for pec dec for video to better explain....not sure if the link will work...

http://www.youtube.com/watch?v=pbGmWk40zjQ

FANCYPANTS
04-06-2007, 10:15 PM
peck deck- A open wooden surface covered in bird seed:)

stepto180
04-07-2007, 12:33 AM
thanks jig---i guesse I just always thought those were called fly machines

busy busy day today(friday) I left the house at 9am the first time got home at 1:30 am for good I was never home for more then a half and hour at a time

BUT...I got a workout in!!!

and I showed up at the gym to find my sissy there!!! yeah!!!

A.rack deads 4x8 185,205,225,250(i think my sissy advised me to start to low)

B1. pull ups 7,6,5 3/4,5 1/2
B2. bb curls 4x12 45,50,50,55

my bicep viens are starting to pop out!!---ive never seen those before
C1.weighted hypers 3x15 25,35,45
C2.wang chung curls 3x10 15,15,20-8

running outta time hurry hurry
D1.seated hammer curls 3x12 20,20,25
D2.seated low rows(iso handles) 3x12(i think) 105 all sets

I must be up in 6 hrs so I better go to bed :)

stepto180
04-07-2007, 12:34 AM
peck deck- A open wooden surface covered in bird seed:)

ya thanks smart ass ...Im not even sure that makes sense???:p

mikesbytes
04-07-2007, 01:19 AM
ya thanks smart ass ...Im not even sure that makes sense???:p

Sometimes it can be hard to focus on your own physic when others are using the pecdeck
http://www.fitnesource.com/store/images/pecdeckmachine.jpg
http://www.ljh.se/images/gym/34575A.jpg

Jokes aside, which machine do you use.

stepto180
04-07-2007, 11:35 AM
I dont use a machine I just do flys...incline, flat or 1 1/4...i would prolly choose the second one tho....or do cable flys so I can get in the position I wanta be in

8.8
04-07-2007, 02:49 PM
ya i think i did tell you to light i was thinking you were pulling from lower

stepto180
04-07-2007, 04:42 PM
ya i think i did tell you to light i was thinking you were pulling from lower


lol you told me where to pull from too!!!


leggies!!! ick

not as horrible as i thought tho

1 1/4 front squats 5x7 95,95,105,105,115

overhead squats 3x12 65 70 80

c1.lunges 3x10 20,25,25,30
C2. tke--green band ouch(i couldnt find a purple)

D.leg press 2x failure i dont know how to do these stupid things

180/20,270/13

Ick seeing makes it look preety pathetic

mikesbytes
04-07-2007, 05:08 PM
Ha Ha, I posted Sunday's before you posted Satuday's. Only the Kiwi's beat me.

Happy Easter. PS, have you got a Easter Bunny Outfit?

Coke
04-08-2007, 09:18 AM
Both the pull day and leg training looks very nice.

FANCYPANTS
04-08-2007, 08:54 PM
ya thanks smart ass ...Im not even sure that makes sense???:p

:)xoxo ...no it doesnt really make sense:)

stepto180
04-08-2007, 10:13 PM
mikes---no bunny outfit but I do have a cat one that has been mistaken for a bunny outfit

thanks cocoa --i try my best the leg day is gonna have to improve much for me to be happy with it


mr pants---im glad it just wasnt me ..i havnt been sleeping much but I was thinking i must just be and idiot

cardio tonight

sprints 19min

3 100m acels
2 80m sprints(from here on out)
4 60m
1 min rest
8 40m
10 10m

started off feeling like I wasnt gonna make it ended up alot better then I expected

mikesbytes
04-09-2007, 01:08 AM
mikes---no bunny outfit but I do have a cat one that has been mistaken for a bunny outfit

Yeh - that was me, I made a bunny joke and u didn't know what I was talking about.

Coke
04-09-2007, 04:58 AM
Good job, like those sprints.

Bob
04-09-2007, 05:41 AM
Awesome job on the sprints StepTo...

YoBrickWall
04-09-2007, 06:34 AM
[QUOTE=stepto180;-no bunny outfit but I do have a cat one that has been mistaken for a bunny outfit

/QUOTE/

whooa. acake outfit..ruff ruff,growl

YBW

FANCYPANTS
04-09-2007, 08:12 AM
I NEVER feel like im gonna make it on cardio days...its a good thing i don't have to worry about them for a while....

Very nice sprints:)

stepto180
04-09-2007, 03:31 PM
mikes--now I remeber you saying that oops

cocoa,bear,fancypants---thanks guys they are getting easier quickly so im excited about that Im gonna have to switch up how i do em soon..maybe some ladders

lol brick---this kitty is scared of dogs


my workout today

a.push press 5x6 105,110,120,125,130--not to bad

b1.skull crushers(bb) 4x12 60,60,65,70
b2.db military press(seated) 4x12 20,25,30,30-11

c1.rope push dwns 3x11 80,85,85-10
c2.cuban presses 3x12 12's all sets

D1.side lateral raises 3x15 12's all sets
D2.french curls 3x9 50,55/8,55/7

e.rolling db tris 7x8 25's all sets--only ended up doing 5 sets..here why

my left arm kept going num during this workout...its scaring the crap outta me
i had some sho problems about a month back but it went away on its own...but then last week my trap kept cramping up when I was praticing posing(thats an odd feeling) then this past saturday when I was pole vaulting my arm kept going num and has been doing it since,also today the pain was creeping down my arm
I think thats why I kept failing on my tricep work today --frusterating--im thinking its either a pinched nerve or just some built up scar tissue

I wish my coach was still around to do some art on it but far away :(
i did talk to a few guys at the gym about it that have schooling in the field but not much solutions came from it other then get rid of swelling(advil)boo

Bob
04-09-2007, 03:45 PM
Nice workout StepTo... awesome shoulder strength..

they are getting easier quickly so im excited about that Im gonna have to switch up how i do em soon..maybe some ladderswell.. not that you asked... but there are backward sprints, shuffle, crossover, hi-step, uphill and downhill(overspeed) sprints, weight-vested or sandbag sprints, pulling/with the wind/parachute sprints... wooo, you can have lots of fun... and of coarse sled work is great too!!

PS... sorry to hear about the pain and the cramping... wait until you get to be my age... lol

RhodeHouse
04-09-2007, 05:45 PM
Although I'm not a Dr., I like to think I know everything. It's probably a pinched nerve. Massage is great. Also, try using a band and tractioning your shoulder. Let me know if this doesn't make any sense. Also, do you sleep on your side? If it's the same shoulder, that could be causing the problems. Ice it and stretch. If this doesn't work, I'm not a Dr. :scratch:

YoBrickWall
04-09-2007, 07:22 PM
[QUOTE/this kitty is scared of dogs[/QUOTE]

well kitty you can come in my doghouse anytime..dont worry i dont bite im a nibbler

YBW

stepto180
04-09-2007, 08:36 PM
bear---thanks and some good fun things to impelment into my cardio training for sure!! I cant wait for it to get warmer so i can get more creative...and I wouldnt be so worried if it were just cramping and pain its the numbness that scares me

rhode--it feels like a pinched nerve to..ive had them in the same shoulder on and off since I was like 12 but never had the numbness...and I dont know what tractioning is??? i generally sleep on my stomache with my arms in random positions i knwo this is a horrible way to sleep but Ive tried I cant sleep any other way...is the ice to eliminate any swelling I might have??

brick---ok as long as you play nice

i went back to the gym to do my cardio
20min jump training...sprints,plyos,jumping,ect

then I didnt want to go back to my house
so I did a bunch of weighted abdominals... stretching and hoped in the hot tub...:)

8.8
04-09-2007, 10:40 PM
where do you do your jump training at in the y?

oooo hot tub i should have done that maybe tomrrow!

Coke
04-10-2007, 08:59 AM
Sorry to hear of your plight, I'm going through a similar thing now - it's no fun...did good working around it.

RhodeHouse
04-10-2007, 03:43 PM
If you can get access to Westside Barbell's Reactive Method DVD, it's explained in there, if not, read on. Take a band and set up a loop on one end to put your hand into. Kinda like a noose for your hand. Hook the other end onto a rack or something about shoulder height. So, now, it's kinda like you're handcuffed to the rack. Make sense? Just step back as far as you need to so the band stretches out your arm and shoulder. Turn your body in as many directions as you can while the band is pulling on your arm. If you do it right, you'll feel a lot of warmth in your wrist, elbow, and shoulder. Make sure that you relax your shoulder as much as you can while the band pulls on it. Hope that makes sense.

YoBrickWall
04-10-2007, 07:54 PM
ill be nice if you dont scratch ill keep my tail between my legs

YBW

stepto180
04-10-2007, 08:48 PM
sis--I do it either in the gym or if to many people are playing basketball I do it on that horrible and hot track above the second gym--hot tub was a great idea I was gonna go back tonight but I ran outta time

cocoa---it does suck doesnt it...it felt better today(well kinda) well maybe buz I did legs haha we will see how it feels tomorrow

rhodehouse---thanks I get it...ill have to check around see if anyone I know has the vid---I wouldnt be surpised if someone I knew happend to have it

yobrick---sounds like a fair deal

my workout

A.snatch pulls 4x9 50k,60,65,70k

B. rdl's 45k/7 opps wrong weight, 55/7,65/5,70/5,77/4,85k/4--meant to do for 3 but they were much easier then I expected ...note to self go heavier

c1.glute-ham raises 4x8
c2.toe presses 3x15 270,360,410

d1.hovering hamstrings 4x12 25,25,25,30
d2.duchaine calve raises 3x12 20,25,25

then 30 min on the bike


p.s.my legs are torn up from those snatch pulls...i musta picked the worst bar to do these with...seriously bar burn everywere from my shin to my upper quads

Coke
04-11-2007, 05:56 AM
Damn, that's a serious effort - quite hardcore with it.

Bob
04-11-2007, 07:12 AM
Nice workout StepTo...
And yeah, go heavier!! You make all these weights look like toys...

Keep it up!!

FANCYPANTS
04-11-2007, 07:45 AM
wow, very nice leg workout...GL with the numb hand..I'll send you some good MOJO!

stepto180
04-11-2007, 04:47 PM
cocoa---it try i try...no blood but i was cut up and I did have some nice bruises today

bear--lol thanks bear---sometimes i dont know my own strength

fancypants--thanks ill need it..but I think you might need it to with the latest passing out episode you had

lifting
A.incline bench 110/7,125/5,140/3,125/7,140/5,155/3---well i think the last time I went heavy on these my 1rm was 145 but that was over a year and a half ago so i dont know if I can count it as a pr

B.db flat bench 4x6-9 55,60,65,70-got 5+1 forced

C1. db flat flys 3x12 25's all sets
C2. pullovers 3x10 40,45,45
uh oh the arms doing it again

D.decline hs plate loader 3x12 70ps all sets-ouch

E.triple drop wrist curls
55 50 45
8 8 27
8 8 10
8 8 10


swimmy sprints later tonight


my mom thinks im getting sick cuz ive had a red face all day...i just think its all the food i get on high carb days my bodys going crazy

Coke
04-12-2007, 06:16 AM
Good numbers throughout, great workout.

Bob
04-12-2007, 07:05 AM
A.incline bench 110/7,125/5,140/3,125/7,140/5,155/3---well i think the last time I went heavy on these my 1rm was 145 but that was over a year and a half ago so i dont know if I can count it as a prahh.. I don't get that logic:scratch:
You go from 145 x 1 to 155 x 3 !!! And you don't consider that a PR??
That's a PR!!! :nod: Yup, a darn good one too!! Time is no factor..


my mom thinks im getting sick cuz ive had a red face all day...i just think its all the food i get on high carb days my bodys going crazyAhh.. tell her it's all the boy kissing you do... then she won't let you outta her sight!!

PS.. great workout..

stepto180
04-12-2007, 07:48 PM
thanks cocoa i was pleased with yesterday...today tho not so much

bear--lol well it made sense in my head haha well prepare for more prs cuz im wave loading and getting down to singles in the next few weeks

but if I told her it was the boys I had been kissing she would say...really you have a boyfriend and get all excited and want to meet him..I dont bring boys around and I think shes starting to get worried

monument steps---8 trips 15 minutes(it was so cold out I lowered rest to make it harder quicker)

lifting
A.rack pulls 4x7 185,225,255,285--straps on last set--my hands suck

B1.pull ups 4x7 7,7,6 1/2, 6 1/2
B2.barbell curls 3x10 45,50,55,60

C1.weighted hypers 3x15 35,45,45
C1.wang chung curls 3x9 15,15,20-8

at this point im exhausted and must go eat some of my post workout carbs to try and trick my self I have the energy to finish

D1.low rows 3x12 105 all sets
D2.hammer curls 3x12 20,20,20--less then last week :(

FANCYPANTS
04-12-2007, 08:01 PM
Nice rack pulls! your strength drives me crazy:)...and way to be tough and finnish up the workout. Most people would quit right around the point of exhaustion

8.8
04-12-2007, 08:19 PM
at this point im exhausted and must go eat some of my post workout carbs to try and trick my self I have the energy to finish



tear i remember post workout carbs rice cakes? hows the peanut butter?

Chris Rodgers
04-12-2007, 09:44 PM
Nice rack pulls and ya gotta love an exercise called wang chung, lol.

mikesbytes
04-12-2007, 10:58 PM
See this wang chung thing reoccuring. All google brings up is music.

YoBrickWall
04-13-2007, 05:49 AM
nice job on the rackpulls..i am fairly exhausted to after doing them

YBW

Coke
04-13-2007, 05:54 AM
Session is not looking bad at all, great way to stay on track.

stepto180
04-13-2007, 11:26 PM
fancypants---why thank you ??I think ...hey it only fair I have a bunch more years in then you ....and you can already out lift me in 97% of things

8.8----mmmm mmm yummy I got some today but not enough

chris rodgers---thanks...lol yea the name is way more exciting then the exercise !!!

mikes---ya I do my workouts in cycles for 3-5 weeks there are basiclly hammer curl hold at top laterally rotate release curl...curl back up then rotate to top of hammer curl and down

brick---thanks much--I know how you feel they can be very exhausting personally my abbs are even sore from them today

cocoa--well doesnt look bad but felt like crap and I went down ina few exercises which doesnt make me happy

well I didnt do anything today anything at all...well other then work from 9am till 11:30pm
I was supposed to coach at a track meet tomorrow but its already been cancled due to weather
...this is getting kinda upsetting
but Im going to have a play day with my sister so all is well in the world once again:)

YoBrickWall
04-14-2007, 07:01 AM
dam girl you put some hrs in at work...dam weatger.all week we had snow storms and guess what happening today? it is sunny and gonna hit a high of 51

YBW

Bob
04-14-2007, 08:29 AM
well I didnt do anything today anything at all...well other then work from 9am till 11:30pm
...
but Im going to have a play day with my sister so all is well in the world once again:)
Yep.. you didn't do anything... EXCEPT work for 14.5 hrs!!! I hope they are paying you good!! I thought you were on college scholarship??

And something about that last line... could be taken a lot of strange ways!! Or maybe it's just my old perverted mine:nod: I'm sure it just means you and 8.8 are headed to the gym today.

Have a good day..
And I hope your dieting is going well..

stepto180
04-15-2007, 08:18 AM
yobrick---I know way to many hours...the weekends I always kinda get screwed...it did end up snowing yesterday here im sure the meet would have been miserable

bear--lol ya I know I was on my feet all day but I did make some pretty good money(it coulda been better)---I was on scholarship then my coach got fired and I didnt wanna waste my time and eligibility at the school I was at so im taking the semester off....working obviously 2 resturants and a coaching job so it can keep me preety busy----

me and my sister decided to check out the worlds gym near us...It was nice had tanning beds in it...
the hours werent much better then the one im at now and the one Im at now has a pool, basketball courts and and a track so I can get my sprints and plyos done inside if need be...
the worlds is also 10mins further away but the clientell is completly different and much more conducive to what im trying to do..im not switching anytime soon but I will have to go visit from time to time

my work out at world gym
A.1 1/4 front squats
5x6 95,105,115,125,135
B.overhead squats 3x10 70,80,85

C1.lunges 4x12(or 10 I kept forgeting how many I was supposed to do)
25,25,30,30
C2.tke 4x10 5 sec holds purple band--finally got my own

D.leg presses 2xfailure 50lbs extra/15, 90extra12-15 I forget these suck


30min cardio on bike

it was intresting the guy that owned the gym was talking to us after ...he read my sister sweat shirt that had our last name on it and he knew my dad

lol now im off to work another double..wont be so long tho today since its sunday

Bob
04-15-2007, 09:13 AM
Dang StepTo.. that's a tough one..
I hope your scholarship transfers.. and allows you to take your talent to the next level and to finish off that education.

Hey maybe that gym owner will let you have some free passes?? Cash in on Dad's name a little... tell him you'll wear a Gold's gym sweatshirt to all your meets!!

BTW.. nice workout.. I'm sure you and 8.8 have enhanced your Florida tan lines...

8.8
04-15-2007, 01:13 PM
now you sounds like dad and evan making up half the story when you tell it

the guy didnt know dad he knew the resturant (my dad owns a resturant called walthers cafe, walther is our last name)

Coke
04-16-2007, 05:00 AM
Major props to you for being so dynamic and staying on the move - :thumbup:

I think it's so cool your Dad owns a restaurant...nice session with sis in tow.

stepto180
04-16-2007, 03:05 PM
bear---well athletic schollarships dont exactly transfere I would have to get another one...but with my numbers most dII schools would offer me a partial one

8.8-lol sis thats what I got from the convo anyways

cocoa--It is cool to have a restaurant...when I was little I thought it would be the coolest thing to own one..then I found out my dad did I was so excited...and thanks as always

todays lifting
A.push press 6x4 105,115,120,125,130,135

B1.db military presses 4x10 20--opps to light,25,25,30
B2.skull crushers 4x10 60,65,70,70

C1.cuban presses 3x11 12,12,12-yuck
C2.rope push dwns 3x10 80,85,90

D1.lateral raises 3x12 12,15,15
D2.french curls 3x8 50,55,60

E.rolling db tris 7x8 25's all sets

my sholder/arm felt better today no numbness untill the end of the rolling db's so I take it as and improvement

30min bike


bbbrrrr the wind outside today made it feel so cold---I cant get warm today

Coke
04-17-2007, 05:02 AM
Nice effort overall Step2.

stepto180
04-18-2007, 09:21 AM
thank cocoa--

yesterdays lifting

A.snatch pulls 4x7 50k,60k,65,70

B.rdls
60k/7, 70/5, 80/4, 85/3, 90/4(aprox 196lbs-cuz I mix kilo bumpers with lb plates)

C1.glute-ham raises 4x7 getting easier(finally)
C1.toe presses 3x12 some weight

D1.hovering hams 4x11 25,30,30,30
D2.duchaine calve raises 3x10 25 all sets

headed to the guy soon for chest and forarms today with a high carb day!!

diet just got changed around so I will have only 35!!! carbs each day this week with a higher carb day on the weekend...hopefully the fat will start to come of my legs
I also started taking yohimine hcl which is supposed to help stimulate fat receptors in areas that arent stimulated well

8.8
04-18-2007, 09:57 AM
when i was leaving the rec ben said somthign about letting him know how OUR schedules were for next week to meet to pose - yea!!! i get to pose with him too

stepto180
04-18-2007, 12:02 PM
oooo....yeah for you---note to self drink plenty of water before so i dont cramp

today lifting

A.incline 6/125, 4/140, 2/155, 6/140 4/155, 2/165--I was struggling a little on the 140 for 6 but asked a kid in the gym to spot me for the rest and he was actually a really really good spoter I was very plesantly suprised

B.db flat flys 4x5-8 55,60,65,70--5 spent

C1. Pullovers 3x9 45,45,50
C2.db flat flys 3x10 25,25,30

D.decline hs 4x10 70ps all sets

E.triple drop wrist curls--3xs blew up today

various abbs n stretching

8.8
04-18-2007, 12:15 PM
db flat flys with 70's um im thinkning not how about db flat bench???

stepto180
04-18-2007, 06:30 PM
lol yep it was flat bench...Im thinking to much about what foods im going to eat for my carb up meals(hehe Im hinding food all over so brother doesnt get it)I think im going to have to give my self a time limit

8.8
04-18-2007, 06:57 PM
lol yep it was flat bench...Im thinking to much about what foods im going to eat for my carb up meals(hehe Im hinding food all over so brother doesnt get it)I think im going to have to give my self a time limit

just remember he said low low fat!! and you have two that day so it should be okay time wise

Bob
04-18-2007, 07:33 PM
Nice session today StepTo...
So you gals are cutting on low low fat??? What are your macros?

Built
04-18-2007, 07:35 PM
Bear, it may just be for the refeed - when I do high-carb refeeds, they're very low fat.

Coke
04-19-2007, 05:31 AM
Keep hanging in there with them real low carbs during the week, I know that's got to be killer at times.

YoBrickWall
04-19-2007, 07:37 AM
eat a PIZZA..pizza does a body good...i eat pizza once a week right up to the day of the show

YBW

8.8
04-19-2007, 09:38 AM
eat a PIZZA..pizza does a body good...i eat pizza once a week right up to the day of the show

YBW

seriously? no way!!!

mikesbytes
04-19-2007, 04:54 PM
eat a PIZZA..pizza does a body good...i eat pizza once a week right up to the day of the show

YBW

There's good pizza's and crap ones

Bob
04-19-2007, 07:24 PM
There's good pizza's and crap ones
Yep... make your own!!! Whole wheat crust... organic, low-fat cheese... all kinds of fresh veggies... and lean meats.... and plenty of olive oil and garlic...

Yummy!!!! Time to eat again...

stepto180
04-19-2007, 08:34 PM
bear--actually I get a good amount of fat heres is my diet exactly at this point...
as built said I get a low carb refeed--and I cant wait
but sorry to disapoint all of you I prolly wont have pizza on it...but pancakes , lowfat cheese sandwiches and mini wheats will be

brick-- I think my sissy is jealouse


DAILY
Meal 1 - 3 whole eggs, 1/2 c oats, veggies
Meal 2 - 6oz. chicken, 1 Tbsp. P.B., veggies
Meal 3 - 6oz. steak, veggies, 1 tsp., olive oil
Meal 4 - 6oz. chicken, 1 Tbsp. P.B., veggies
Meal 5 - 6oz. steak, veggies, 1 tsp., olive oil
Meal 6 - 3 whole eggs, veggies
Pre - Creatine, Gluitamine, BCAA (x2 each)
Post - 1 s protein
TOTALS - Pro: 200, Carbs: 35, Fat: 67, Cals: 1,543

Yohimbine - 3 x day w/ 1 c tea or coffee


Saturday - replace 2 meals (preferably later meals) with any low-fat carb source in any amount (don't be stupid)

---first day on this was preety damn easy I dont know if the addition of the yohimbine had anything to do with it but I had alot more energy for this lifting session then the last time I did it

lifitng
A.rack deads 4x6 225,255,285,305(2) i felt like my insides were gonna rip out-maybe I should wear a belt next time

B1. pull ups 4x6 6, 6 , 5 1/2, 5 (last 2 I added 5lbs)
B2. BB curls 4x10 50,55,60,60

C1.hypers 3x12 45,45,50
C2.wang chung curls 3x8 15,20,20

D1. low rows 3x10 105,105,112
D2.setaed hammer curls 3x10 20,20,25


---ran monument steps earlier in the day 10 trips 18min
--threw a little shot put-it was nice out

-at pratice today one of the sprinters litterally asked me out...like he wasnt joking around at all.lol the balls of these highschoolers then another gets on one knee and asks me to be his lady that one was just playing around but damn Im a coach i doesnt exaclty work that way

8.8
04-19-2007, 08:42 PM
awe i wish i could have thrown with you i havent been able ot go to practice all week because of the fashion show

YoBrickWall
04-19-2007, 09:14 PM
i really do eat it right up tull show time..no such thing as a crappy pizza..the thicker the better...nice workout there

YBW

8.8
04-19-2007, 09:24 PM
i really do eat it right up tull show time..no such thing as a crappy pizza..the thicker the better...nice workout there

YBW

sissy is right i am REALLY jealous i cant even have fruit :(

stepto180
04-19-2007, 10:26 PM
well I finally figured out how to put digital pics on my computer and crop them so they fit the size limitations on here....so here are some pics from saturday the 14th ---at least i think there from then

stepto180
04-19-2007, 10:27 PM
a few more

Bob
04-19-2007, 10:38 PM
Sweeeettt!!! Great shots StepTo...
You and sis really have awesome back spreads...
I think she has you on arm mass, but you've got her on shoulders...
And your thighs are looking great.. they should cut up real nice.

Congrats.. and keep up the great progress...

Coke
04-20-2007, 06:07 AM
Wow, sexy pics!!

mikesbytes
04-20-2007, 06:44 AM
One of the items in the following picture describes your photos;

http://www.fiery-foods.com/images/ed/calabria/peperoncini_hz.jpg

YoBrickWall
04-20-2007, 08:14 AM
SHAZAM- id hate to be the judage at a show with you,8.8 and MC..in my book yo all winners...good job

YBW

FANCYPANTS
04-20-2007, 09:39 AM
Wow looking great stepto, very nice work...and i think everyone should eat pizza everyday!

stepto180
04-20-2007, 12:23 PM
bear-cocoa-mikes-brick-fancy pants---thank you all very much

I think im a little behind and am a little nervous that im already 10 weeks out but hopefully my droping of most carbs will help me get rid of some of the fat on my legs

lifting
A. 1 14/ ft squats 5x5 95,110,125,135,145-belt last 2 sets

B. overhead squats 3x8 75,85,95--preety soon im gonna have to strap up just to do the snatch to get in position to start lol --also gonna have to remember my wrist wraps next time these are a bitch on my wrists

C1.lunges 4x9 25,30,30,35
C2.tke 4x10 5sec hold

D.leg press 2x failure 270/15, 270/12

---so I really hate squats well and lunges--and I really really hate leg presses

30 min bike---haha I hate this to---this was a mentaly painful day

JIG
04-20-2007, 03:38 PM
Your cut is coming along great...I was looking at a side by side of "ab n thigh" from current pics and pics on pg 4.....your abs are coming out and there is some fat loss in your thighs...also noticed it on ft lat spread....great job

Coke
04-21-2007, 07:36 AM
10 weeks is plenty of time to fine tune everything before your show imo...I agree, leg work is tough.

stepto180
04-25-2007, 09:43 PM
JIG---thanks and yeah!!!! for fat loss on the thighs...all my pants are getting baggy around the waist but my legs are still filling them out I was starting to think they werent loosing anything

cocoa-- I sure hope 10 weeks is enough but I will have a second show 2 weeks later if I dont come in lean enough for the first one



and I have been lifting and doing cardio I have just been working a ton of hours...my dad is out of town so I have been working extra a the family business....but I have sunday compeletly off from any type of work so Im having (much needed) poseing pratice with my prep guy and sister

the low carbs hasnt been to bad...and I think I finally weight less then 170

yesterdays highlight
150lb push press x2--shoulder viens are poping out
lowlight
had to cut it short due to time constraints
todays highlight
snatch pulls
70k(156ish) x6
rdls
105k(230ish)x2
lowlight
cardio sucks

FANCYPANTS
04-26-2007, 07:21 AM
Yay For Shoulder Veins!!!!

YoBrickWall
04-26-2007, 10:41 AM
good job on the press..the vein thing is awesome..when i get closer to a show my whole body looks like a spider web..hey on the pics can you pm me on how to do it..im going to vegas next month and might update my pic on my post..thanks

YBW

stepto180
04-26-2007, 06:09 PM
o yea fancypants and brick...I was excited about the shoulder vien!!!

today
A.incline bench
5/140,3/155,1/160,5/155,3/160,1/170--kinda disapointed on these it was a pr but I had 0 energy druing this lifting session

B. flat db bench 4x7 55,60,65,65

C1.db flat flys 3x10 25,30,30
C2. pullovers 3x9 45,45,50-7

D. HS decline machine 4x10 70ps

abs-stretch home

cardio later tonight

Bob
04-26-2007, 06:22 PM
Gee StepTo.. is this a recurring theme?? You set PRs but you either have a lack of energy or you don't really care or you're just not sure!!! COME ON!!!! a PR is a PR!!!
You should be dang proud... plus you are cutting!!!

Great workout.. keep it up!!!

stepto180
04-26-2007, 09:26 PM
aaah man bearwolf but if I was eatting I could have done so much better I wanted 180 today and 185-190 next week...but I will have to settle for this pr lol I think 6 days on 35 carbs my abitily to get excited shuts down...

one more day and I get to carb up!!! ok now that im excited about :)

8.8
04-26-2007, 09:33 PM
you think bens gonna give you back carbs after sunday?

Coke
04-27-2007, 05:56 AM
Super stuff while on the cut imo Step2.

stepto180
04-28-2007, 10:13 PM
naw sis I dont think hes gonna give me carbs back.....

thanks cocoa I dont like this whole cutting thing and no energy thing...the prices we pay

yesterday I did quads and my quads are rocked today

a.1 1/4 fronts 6x4 95,110,125,135,145,165---reg fronts cuz I wanted to go heavy(I was jealouse of sister) -actually felt preety easy

b.overhead squats 4x6 75,85,95,103

C1.lunges 3x9 30,35,40
C2.tke 3x10

exhausted!!! struggling my way thru this workout

but got carbs today!!!!

if my legs werent gonna be sore enough I went out last night with my sister and wore heels dancing...first I cant walk in heels second they were reallly high...so I knew this would be and intresating night

but no worries --me and my sis found our way to the vip area where i proceeded to take them off --turn down a pro football player--- and get completly covered in champange and henny

--note to all...girls dont like it when you throw alcohol all over them...im not in a rap video I may dance like it but please keep th e alcohol in the glass

Clifford Gillmore
04-28-2007, 10:17 PM
Bwhahaha, I'm not a huge fan of getting doused in booze myself.

stepto180
04-28-2007, 10:20 PM
hi risk! the dumped a whole bottle of grey goose on this one dude and he was loving it...I just didnt get it

stepto180
04-28-2007, 10:36 PM
---I forgot to add me and my sister stoped by my old school to grab my poles for a neighboring schools girl to use so i climbed my way into the shed then me and my sister jumped (my sis hasnt jumped in 2-3 years so it was intresting) but I really miss vaulting!!!

mikesbytes
04-28-2007, 10:59 PM
Never did pole vaulting. The equipment wasn't available, it looks like fun. Was half ok at high jump

Stumprrp
04-29-2007, 07:22 AM
165 on front squats? wow

8.8
04-29-2007, 07:54 AM
hi risk! the dumped a whole bottle of grey goose on this one dude and he was loving it...I just didnt get it

sis danny told me he dumped like 5-6 bottels of goose and moet all over ppl that night - he said he was taking them up on the strage and dumpin/spraying them into the crowed

crazy night for sure!!!! it was rediclous my sister forgot to tell all of you that ppl were throwing money all over the place to at first it was just ones then later they were trowing it at us and it was 10's 20's and 100's

these ppl just wasted money like it was nothin

Coke
04-29-2007, 09:52 AM
Props on the serious and intense leg workout.

Bob
04-29-2007, 10:29 AM
Dang girls... call me next time people are throwing money!!! I ain't too proud to knock over others to get to the cash!! I got 2 kid's educations I'm planning for!... lol.

Sounds like a lot of fun ladies...

BTW.. what kind of height were you hitting on the Pole Vault after 2 years off??

Nice workout too Step To... OH SQs are strong after heavy Fronts like that!! Build those thighs!!

stepto180
04-29-2007, 04:45 PM
mikes--yea its alot of fun not the easiest thing to pick up but I love it


stump---low It was esier then I expected I think next week im ditching the 1 1/4's and pushing the regular fronts as high as I can

thanks cocoa!

bear--lol yea I got some cash but the heels I was wearing made my mobilty preety damn bad and i was standing on a ledge...I have only had about a 9months off my sister its been over 2 years...we didnt do any full runs just some pop ups but a week or 2 ago I jumped with my athletes and cleared 10ft preety easily

lifting today

A. rack deads 5x5 225,255,285,305,315

b1.pull ups bw/5, +5/5,+10/5,+20/3 1/2
B2.barbell curls 4x8 55,60,60,65

C1.wang chung cruls 4x7 15,15,20
C2.low rows 4x9 80,90,90

hammer curls 2x10 20,25


lifted with sister today!!! then my prep guy thinks he tore his acl so he was at the hospital so I didnt get to meet with him today :(

im off to eat green beans (I just want some choclate)

Bob
04-29-2007, 07:15 PM
Good lifting today...
although I didn't know what wang chung curls until I googled and got this:

"wang chung curls(I think its a funny name to hehe)-reg hammer curls hold at top rotate laterally release to the side recurl rotate back to top of hammer curl position release (1) so its like 2 curls with some delt work in there too"

Gee, I wonder if the person who wrote that invented it? :)

10ft PV after a long lay off is pretty good... sounds like you should be doing it in college too.. with the throwing!! Have you tried Decathlons?

stepto180
04-29-2007, 09:22 PM
lol i wrote that and I definetally didnt make them up

but yea bear I did pole vault in college for 3 years...the wemon dont have the decathalon they have the heptathalon which doesnt have pole vault in it...but I have done it at one meet ...i liked it but I wasnt trained for it so I just did alright

Coke
04-30-2007, 05:43 AM
Good session overall, really like the way you handled those heavy rack deads.

stepto180
04-30-2007, 08:23 PM
thanks cocoa I didnt realize it yesyerday when I was doing them but aparently one th e way down i was droping then one to my quads before I got down to the rack cuz I have a line of about 5 bruises up my right quad...oops I love that zone where you cant feel anything

today ...

monsument steps...forgot to time it opps...threw some shotput...my overhead throws were much better then I ever remember them being...the rest...not so much

lifting
A.push press 4/115, 3/130, 3/145, 2x155-PR -yeah!!
160-failed kinda got into my head that it was really heavy and I wasnt
useing bumpers and what if I couldnt get it

B1. skull crushers 4x8 60,65,70,75--not to bad dont think ive ever used that much before
B2.db seated sho press 4x8 25,30,35,35--first 2 sets were so easy then only got 6 on 3rd then last set was an easy 8 i didnt get it...maybe i picked up the wrong weight???

C1.french curls 3x7 55,60,65--never used this before
C2. lateral raises 3x12 15,15,16 1/4

D1.rolling db tris 4x8 25,30,35,40
D2.cuban presses 3x11 12,12,15

I had really good energy for this session today it was nice :)

but then I was bull ****ting to much afterwards---and only got 20min in on the bike before the gym closed oops Ill make it up soon

8.8
04-30-2007, 08:54 PM
yea good french curls sista K

Chris Rodgers
04-30-2007, 08:57 PM
Sick rack pulls and push press. You girls are getting lean and strong at the same time. Good stuff.

Coke
05-01-2007, 06:14 AM
Great effort as usual - ;)

stepto180
05-01-2007, 05:58 PM
thanks sis n cocoa and chris---thats the goal!!!ive only droped 5 lbs I think thats a good sign?? I was preety excited about my push press :)

today
A. snatch pulls 5x4 50k, 60, 70, 75, 80-belt but it kept getting in the way should put it on backwards(straps on all sets)

B. rdls 5/70k, 4/85, 3/100, 2/110, 1/115k---huge PR I think thats right around 250-255!!!

C1.glute-ham raises 4x6
C2.ducahine calf raises 3x10 30,30,30

D1. hovering hams 4x10 or 8 which ever I remembered to do(was supposed to do 8) 30,35,40 ran outta time
D1.toe presses 3x10 410,410...people kept stealing this grr

Track meet today my guy was jumping really well only for it to get called due to lightning...it will be made up tomorrow ...the one day I have to work at night so I will have to miss it

now my brother wants to go lift...so even tho its prolly not a good idea Im gonna do my tomorrows lifting

stepto180
05-01-2007, 09:30 PM
i predicted right I SHOUDNT have gone back to the gym

I felt strong actually but energy was 0

A. incline....failed at 175 grr was pushing so hard but ti wouldnt budge for a good 5 seconds it stayed in the same place

B. db flat press 4x3-6 60,65,70,75-3 these were suprisingly good first time useing the 75's

but then I cut it short and did abs cuz my brother was done and I was exhausted i will finish next workout...
I may take tomorrow off of lifting its been 3 days in a row I originally planed a day off in the middle of the week...but I have been skiping it cuz I have a hard time getting to the weight room on saturdays and I can never get there sundays

Coke
05-02-2007, 05:31 AM
Taking a day off may not be a bad idea, you've been working hard...quite strong on several movements.

Clifford Gillmore
05-02-2007, 05:57 AM
Haha, you nearly double what I incline! Awesome work stepto.


I'm a huge advocate of taking time off, crashed last night at around 7pm and got a solid 8 hours sleep and I'm good as gold again. If you feel low on energy again take a week off atleast!

Bob
05-02-2007, 06:16 AM
Sleep, day off and a great diet day... agreed, should do the trick.
GL... and we're all behind ya!!!!