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Sarey
06-11-2007, 07:15 PM
My name is Sarah and I'm getting into Power Lifting because it is really fun! I've been tagging along with LynnLynn and Guido at the gym for the past month or so and now it is time to get my own log going! I'm a 26-year old female, 160lbs, 5'9", with a fairly athletic build.

My hobbies include running, TaeKwonDo, soccer and now, lifting! When I'm not working out I'm working my tail off as a Ph.D. student in applied economics. Working out is my time to chill and I love it! I usually do cardio in the morning and lift 3x/wk in the evening.

Today-Squat Day

BB Squat
WU 6x65, 4x85, 2x85
1x95
1x115
1x135-not very low due to mental failure
failed on second attempt-physical failure!

Box Squat
3x65
3x75
3x85
3x95-no probs

Standing BB Curl
2x6x30

Straight Leg Dead Lift
3x115x4

Skipped calf stuff 'cuz they are massive (runner's calfs)

Abs-various

Cardio today
15 mile bike a.m.
20 minute row machine before lifting to warm up

redFury
06-11-2007, 08:12 PM
I've always wanted to do this since I joined... here is some :spam: enjoy!

Great to see you on here... its your boy from ILPL! :D

lynnlynn7
06-11-2007, 11:17 PM
Yay, sarey's got her log going!!
Believe the hype folks. This vixen is the real deal. Her numbers have been going up consistently, her technique has improved greatly and she's mentally tough. She's incredibly intelligent and smokin' hot too! I love having her in the gym, welcome to the boards! :p

Chris Rodgers
06-11-2007, 11:25 PM
She's incredibly intelligent and smokin' hot too!

I believe the intelligence, but we are going to need pics to prove the smokin' hot. Sorry, it's just the rules. :study: :thumbup:


Welcome to the world of powerlifting. I hope you don't mind blood, stinky chubby guys and also, something that seems to be the norm in Illinois, the inabilty to control your bladder. :omg:

lynnlynn7
06-11-2007, 11:28 PM
I believe the intelligence, but we are going to need pics to prove the smokin' hot. Sorry, it's just the rules. :study: :thumbup:


Welcome to the world of powerlifting. I hope you don't mind blood, stinky chubby guys and also, something that seems to be the norm in Illinois, the inabilty to control your bladder. :omg:

All the coolest kids are peeing in their pants. Who cares about a little urine as long as you get white lights on the lift?? I think Sarey can hold it better than me!

Chris Rodgers
06-11-2007, 11:31 PM
All the coolest kids are peeing in their pants. Who cares about a little urine as long as you get white lights on the lift?? I think Sarey can hold it better than me!

LOL, I hope she can. :windup:

White lights are all that matter. I hate red lights, hate em. :swear:

getfit
06-12-2007, 03:28 AM
Welcome to the board Sarey.Looking real strong.

Sensei
06-12-2007, 03:44 AM
Woohooo! The more PLers, the better! Welcome.

Clifford Gillmore
06-12-2007, 03:51 AM
Woohooo! The more PLers, the better! Welcome.

Agreed. Welcome to the fold! Looks like we got a smart one here too :D

Guido
06-12-2007, 12:29 PM
Agreed. Welcome to the fold! Looks like we got a smart one here too :DAll of us Illy peeps be smart, dawg! :D

Chris, I can vouch for the "hot", too. I'm sure RedFury would agree, too.

Sarey, welcome to WBB Journal-land! Don't worry about the squat depth. It's there, you just have to do it enough so it become natural. Ready for bench, tomorrow?

Sarey
06-14-2007, 11:49 PM
Thursday June 14th
Flag Day Back Day (I'll bench tomorrow)

Lynn and I lifted together for the last time for 4 weeks this afternoon :-( I'm going to miss her so much when she's in Iowa!

Deads
4x115 WU
2x135 WU
1x155
3x175
2x185 (+1 s)
I was really pumped up about adding 2x185-yeah!

Ghetto T-Bar Row
2x8x90

BB shrugs
2x8x100

Standing BB Curl
2x4x40
I Think this is really difficult because my right elbow is messed up, so I try DB
3x20 DB curl (to failure)

Assisted Pullups
4x85 OH
4x85 UH
4x85 OH

Abs
crunchies x60
V-sit x 60 secs
Leg Loss x20 (tough)

Thanks for all the support you guys!

lynnlynn7
06-15-2007, 08:37 AM
Great work yesterday! Your DL is really coming along. You'll be up to 2 big wheels per side in no time!!;)

Clifford Gillmore
06-15-2007, 08:53 AM
Nice back session, might want to change it so your benching at least a day or so after your back work. The back plays a big part of the bench too :)

Sarey
06-15-2007, 04:22 PM
Nice back session, might want to change it so your benching at least a day or so after your back work. The back plays a big part of the bench too :)

Thanks for the hint. I wouldn't have guessed the back does much for my bench. I just started learning to arch my back on bench--maybe that has something to do with it?

Sarey
06-15-2007, 08:01 PM
Bench Day
I'm a little battered and bruised today--not from TaeKwonDo class--rather from falling off the driveway yesterday! Don't ask me how.

Bench
10x45 WU
4x55 WU
2x65 WU
3x4x70 EASY!

Board Presses
2x90 3 board press
2x85 2 board pres
4x75 1 board press (+2) to failure

Close Grip Bench
4x60
2x70-third rep needed assistance-Thanks Royce!

Seated DB shoulder PRess
2x7x22.5 (couldn't get the 25s going)

Standing DB OH Extension (tri)
2x60x30

Chest Dips
2x5xbw-70 (pretty sore by this point)

I have a sprint triathlon tomorrow morning so hopefully the swolen ankle gets smaller and hopefully yesterday's Deads don't hit me too hard.

TGIF!

Clifford Gillmore
06-15-2007, 09:56 PM
Nice benching! You'll have 135 in no time :)

lynnlynn7
06-16-2007, 02:13 PM
Sarey, Great bench day. Glad Royce was there to help out. How was the just for fun, sprint, triathalon?

Sarey
06-16-2007, 03:22 PM
Sarey, Great bench day. Glad Royce was there to help out. How was the just for fun, sprint, triathalon?

The tri was a ton of fun! The swim wasn't too bad although the pond scrum/weed got entwined around my legs. I did well on the bike (46 minutes) but was surprisingly slow & tired for the run (27 minutes). I'll post pics soon!

redFury
06-16-2007, 06:20 PM
Nice benching girly girl!! :D Seriously you are making great progress on your lifts!

Clifford Gillmore
06-16-2007, 10:13 PM
Ugh, I hate cardio. I do like 5 minutes of skipping rope and I have to sit down for a breather haha! Good work with the triathalon!

Sarey
06-17-2007, 06:23 PM
Auxilary Stuff
Since it is ~100 degrees, I'm gonna do some 'tank top' work
(actually I fell asleep in the office this afternoon (approx 90 degrees in the office) and figured an hour break at the gym would wake me up)

Elliptical intervals-20 mins

Bent over row
1x10x40
2x6x60 (the 50lb BB is MIA, I was surprised I did this well with the 60 tho)
UR Row
3x10x40(again, would have preferred the 50)

DB Bicep Curls
3x7x17.5
Arthur
3x10x12.5

Lat Pulls
3x8x35??
Tri Pulldown
3x8x20???

DB Shoulder Press, standing
3x8x20's
Ab stuff

15 minutes on Bike; pedal-like hell (130 RPM) for 12 seconds, then rest (90 RPM) for 20

getfit
06-17-2007, 06:39 PM
Things are looking awesome Sarey.It's been sooooo hot as well here.Pools are open so i paln to go daily on my breaks it's only 4 mins from work.

Sarey
06-18-2007, 07:21 AM
That hot in Montreal? Going to the pool is a great idea-enjoy!

redFury
06-18-2007, 09:47 AM
Nice aux session... must be nice working a block away from the gym ;)

Sarey
06-18-2007, 07:07 PM
Monday June 18, 2007
I Leg of You

BB Squat
6x85 WU
4x95 WU
1x115
10x115 (Um, the last 3 weren't parallel)

Rack Squat-rack #8
4x135 WU
2x155 WU
2x185
2x225-will try 245 next time

Lunges w DBs
2x6x25 (the 30s were too much)

Seated Calf Raises
10x95 wu
2x8x115

Glute Ham Raises
3x8xBW-try using a weight next time

abs-decline weighted 15x24lbs

I'm gonna run tonight-easy 4 miles probably

Chris Rodgers
06-18-2007, 09:55 PM
Monday June 18, 2007
I Leg of You

BB Squat
6x85 WU
4x95 WU
1x115
10x115 (Um, the last 3 weren't parallel)

Rack Squat-rack #8
4x135 WU
2x155 WU
2x185
2x225-will try 245 next time

Lunges w DBs
2x6x25 (the 30s were too much)

Seated Calf Raises
10x95 wu
2x8x115

Glute Ham Raises
3x8xBW-try using a weight next time

abs-decline weighted 15x24lbs

I'm gonna run tonight-easy 4 miles probably


Nice squats.

But what's this easy 4 mile run talk? I thought you were powerlifting now. Anything over 40 yards is not easy and should not be attempted. :alcoholic

Guido
06-18-2007, 11:49 PM
You did great today, Sarah. Keep it up and you'll be doing those big plates in no time!

getfit
06-19-2007, 03:11 AM
That hot in Montreal? Going to the pool is a great idea-enjoy!

Very much so.I love the heat :D

Con
06-19-2007, 06:01 AM
Nice squats.

But what's this easy 4 mile run talk? I thought you were powerlifting now. Anything over 40 yards is not easy and should not be attempted. :alcoholic

Or Sarey could try to run a mile in 4 minutes.

Thats what I thought Sarey meant when I read your comment. But that probably wouldnt be easy.

EDIT: Nice workout!

Sarey
06-19-2007, 11:45 AM
Or Sarey could try to run a mile in 4 minutes.

Thats what I thought Sarey meant when I read your comment. But that probably wouldnt be easy.

EDIT: Nice workout!

Well, I could try to run a mile in 4 minutes, but last time it look me 6:45!

Actually, if you guys know other PL'ers who run, I'd love to hear about it.

Question-my shoulder blades feel bruised. Does that mean I had the bar too high on my back yesterday???? Anyone?

Guido
06-19-2007, 11:48 AM
Well, I could try to run a mile in 4 minutes, but last time it look me 6:45!

Actually, if you guys know other PL'ers who run, I'd love to hear about it.

Question-my shoulder blades feel bruised. Does that mean I had the bar too high on my back yesterday???? Anyone?I think it means you just don't have a lot of padding back there, yet. Also, really try to squeeze those shoulder blades together and have the bar rest both on them and on your rear delts at the same time. It will be stable and the weight will be distributed more evenly across your back, lessening the marks and any bruising you might get. Bur really, I think the bruising will stop in time as your body gets used to having heavier weights on your back.

lynnlynn7
06-19-2007, 12:29 PM
I sometimes get a lttle bruised where the bar sits on my back, although this has lessened as I"ve developed a bigger "shelf" back there. Too bad I can't move the padding from my behind farther north!

Sarey
06-19-2007, 10:11 PM
Yah, if only we could move the padding around :-) So this (temporary) bruising is like the calluses-part of being tough!

Guido
06-20-2007, 10:52 AM
Yah, if only we could move the padding around :-) So this (temporary) bruising is like the calluses-part of being tough!

Yep. Pretty much! :dj:

Sarey
06-20-2007, 08:22 PM
Wed June 19, 2007
Pec on the Cheek (chest day)

Bench
10x55 WU
4x65 WU
3x75
3x75

Board Presses
2x95 3 board
1x90 2 bd (failed 2nd attempt)
1x85 1bd (failed 2nd attempt)

JM Presses (tricep)
2x6x30 WU
2x6x40

Standing Military Press
6x30 WU
2x5x40

DB Floor Presses
6x30
7x30
And I'm gonna include hoisting the 100s into Guido's hands-I can't imagine pressing that!

Assisted Chest Dips-I need to keep grip wide and lean forward to work chest
2x8xbw-70

To add insult to injury, I was riding my bike home from the gym and saw friends playing sand volleyball. I stopped to join the fun--but quickly found out my arms are completely dead. I don't even know how I'm managing to type!

Signing off before my arms fall off :-)

lynnlynn7
06-20-2007, 09:06 PM
Great workout! Sand volleyball is only fun until you get sand in your eyes, which always seems to happen to me. :scratch:

redFury
06-21-2007, 09:17 AM
Great workout Sarey... you hit it up all over! I'll bet you're sore today ;)

Guido
06-21-2007, 09:43 AM
Sarey, Very nice workout. If you're hitting 3x75 now for multiple sets then you are definitely good for 85+lbs for a max. Getting stronger is fun, isn't it?

Sarey
06-21-2007, 01:48 PM
Great workout Sarey... you hit it up all over! I'll bet you're sore today ;)

I don't know what it is about me, but I rarely ever get sore afterwards. Lynn says I'm not working hard enough--I say I just have some wicked lactic acid tolerance or something :-)

Yeah, I'm totally pumped to increase my bench press--I wanna hit 90 this month!

Sarey
06-23-2007, 08:32 AM
Friday June 22
Dat Back Be Whack

Dead Lift
6x115
4x135
2x135 (I was supposed to start at 95 but didn't read that til afterwards)
1x155
1x190 (NEW PR, +5) Not bad, I got a little stuck at the lock out, but got er!

Good Mornings-I really worked on good form today
4x65
4x85
4x95
4x105

Ghetto T-Bar Row
3x8x90 easier than last time I did 90lbs :-)

Lat Pulldown (pin 5) I love lat pulldowns!
10x75 UH
8x75 OH
6x75 UH
4x75OH
2x75 UH

DB Preecher Curl
3x8x12.5 (tough)

OH Tri Ext
2x8x12.5

Abs
2x12 leg raises

Cardio
45 min ellipt on intervals

redFury
06-23-2007, 06:41 PM
Heck yeah!! New pr for ya... you'll doing 2pps before you know it!!

lynnlynn7
06-23-2007, 07:09 PM
Looks like you had a great workout! Great job on the new DL PR. Now that your form is good, you'll continue to see your numbers climb. The only time you'll be crying on the platform will be from laughing so hard at me after I wet my pants!!!

Sarey
06-25-2007, 08:54 PM
Yeah, the next man that makes me cry on the deadlift platform will... Well, let's just say I'm not afraid to use those TaeKwonDo skils. And I can deadlift Joe! ;-)

Sarey
06-25-2007, 09:05 PM
Return of the Hot Legs
Monday June 25, 2007

10 minute warm-up on elliptical

ATF Squat-focus on keeping chest straight up, getting low, keeping bar low
8x65WU
4x85 WU
2x95 WU
5x105
5x115 (the last 2 were pretty spaced out)

Box Squat-pin 2, focus on 'pop' up
6x65
4x85
3x95
3x105

SLDL
3x5x115

Glute/Ham
2x8xBW+10 (hammies were pretty tired by this point)

UR Row
8x30 WU
2x8x40

DB Skull Crusher with Twist
2x10x10 Why do girls have to do 8 different exercises with the ony 12lb DBs?

Today I officially started 'training' for Chicago. I'm not totally sure I'm gonna do it, but I'm gonna try training and see how the shin splints treat me. Today, after lifting, my legs were a bit tired, so I did intervals and should've pushed harder. But that's life.

1 mile warm-up 9.5-minute mile
20 minutes intervals: 2 8-minute mile, 2 9.5 minue mile
15 minute cool down on elliptical

lynnlynn7
06-25-2007, 09:14 PM
Good work on the box squats woman! I think those are pretty difficult and your numbers are improving nicely on that exercise. The Chicago race is 1/2 marathon, right?

Guido
06-25-2007, 10:03 PM
Awesome box squats, girl! Wish I were there to help you out but thought you were still in KY. :confused:

Sarey
06-26-2007, 10:31 PM
I'm gonna log my half-marathon training here too; this e-journal thing beats my notebook collection hands-down.

TaeKwonDo-Sparring night (50 minutes)
I got my partner good, he wasn't wearing a cup; it even made him vomit. I love kicking ***!!!

Run-4 miles, 8:20ish, to cool down after TKD
Benching tomorrow :-)

Guido
06-26-2007, 11:46 PM
Sarah! I heard about the flooding from Lynn. Why didn't you tell me?!

You know you can borrow my TurboFan if you need it. Just come by at lunchtime tomorrow evening and I can give it to you.

Sarey
06-27-2007, 07:50 PM
Sarah! I heard about the flooding from Lynn. Why didn't you tell me?!

You know you can borrow my TurboFan if you need it. Just come by at lunchtime tomorrow evening and I can give it to you.

Thanks for bringing the Turbo Fan over! Stewart likes it a lot and has parked himself 6 feet in front of it. Also-thanks for the tip on getting my DB's up today. I used my knees and had no problem lifting the 27's. 30 next time for sure!

Sarey
06-27-2007, 07:56 PM
Chest-Wednesday July 27

BB Bench
10x55 WU
4x65 WU
2x70 WU
3x3x75
RedFury-Thanks for spotting :-)

JM Press
2x5x30 WU
12x40 (+8) I'm gonna JM press the bar next time

DB Incline Press
2x6x25
6x27.5

BB UR Row
2x8x45

Standing DB OH Ext
2x6x30

Chest Dips (for what it was worth)
2x6xBW-50

30 mins on elliptical, then bike like mad home to avoid the rain!

Clifford Gillmore
06-27-2007, 08:35 PM
Great chest workout. JM presses suck soo much, I still don't think I can do the bar.

redFury
06-27-2007, 10:27 PM
Nice 3x3 today! You seemed so confident on all of those sets... and with good reason!

lynnlynn7
06-27-2007, 10:52 PM
Another great workout! Your bench is really coming along. So, Stewart is using the turbo fan as his own personal wind machine?? You should take his picture with his fur blowing in the wind, like they do for super-models!

Guido
06-27-2007, 11:09 PM
Another great workout! Your bench is really coming along. So, Stewart is using the turbo fan as his own personal wind machine?? You should take his picture with his fur blowing in the wind, like they do for super-models!I second that. :D Hope the fan is working well for ya!

I think you may be good for an 85-90 max bench attempt now. Perhaps in 2 weeks I'll have you try it. Muahahahahahahahaaaaa....

Sarey
06-28-2007, 10:53 AM
I second that. :D Hope the fan is working well for ya!

I think you may be good for an 85-90 max bench attempt now. Perhaps in 2 weeks I'll have you try it. Muahahahahahahahaaaaa....

Thanks for all the support you guys! The road to bench improvement is slow but I look forward to testing my Max soon. As for Stewart--how hot would a one-eyed super model picture be???? ;-)

Guido
06-29-2007, 03:53 PM
Good luck with the workout tonight Sarah. Thanks for watching the house!

Sarey
06-29-2007, 08:24 PM
Friday June 29, 2007

Dead Lift
6x115 WU
2x135 WU
1x155 WU
3x175
3x175 YEAH! I was nervous about the 2x3x175 but it went pretty smoothly:-)

Lat Pulldown (pin #6)
5x90 OH
5x90 UH
5x90 OH

BB shrugs
2x8x80

DB Hammer Curl (flamingo leg)
3x7x15's

Ghetto T-Bar Row (this was killer, the extra 5lbs and DLs caught up w/me)
7x95
6x95 failure

Decline sit-ups
25xbw

Elliptical intervals 45 minutes

lynnlynn7
07-01-2007, 06:32 PM
That 3x175 set looks great. :D Only 2 more back workouts and I'll be back on the platform with you guys.

Sarey
07-01-2007, 10:00 PM
That 3x175 set looks great. :D Only 2 more back workouts and I'll be back on the platform with you guys.

YEAH! 2 more times doesn't sound like long. Thanks for putting it into perspective :-)

redFury
07-02-2007, 10:47 AM
Great DL Sarah!! I'll be back in the gym tonight for spots ;)

Sarey
07-04-2007, 08:39 AM
OK, I took my prelim on Monday, so... hopefully life will be normalish for a while :-) My schedule is messed up this week with the exam and the Holiday, but here's my last 4 days...

Sat
Bicep curls 3x10x15
front side raises 3x10x7.5
tri kickbacks 3x10x15

Squat
Not a great workout, but a better than nothing workout

Squat
6x85
4x95
4x115 fast & good
2x135
2x135 would like to go lower on these

Static Lunge on 3lbs
3x8x10's on shoulder

Arthur
3x12x10's

Hams on Swiss
10xboth
6 single, ea
10xboth

Adductor
12x150
2x8x160

Abductor
12x150
2x8x170

Abs on Swiss-sore today (the next day)

Sarey
07-05-2007, 11:24 AM
Ugh, I love travelling, but I hate not having routine. This will be my story for the next 4 weeks. Today I combined Bench and Deads due to the holiday yesterday and horse-back riding this weekend!

Deads
6x115 WU
4x135 WU
2x155 WU
2x175
3x180-got er! :)

Bench
8x45 WU
6x55 WU
6x65
4x70
2x75
5x70
8x65 (I could have squeezed out another couple, but I didn't have a spotter)
Incidentally-I was the ONLY person in the gym this morning. Not counting the girl at the door who looks at IDs.

Lat Pull (pin 6)
3x8x90 OH

Chest Flye
10x15's WU
8x20
6x25
8x20

Skull Crusher w/rotation
8x10
6x12.5
4x12.5 (My pecs were trembling by this point)

Arthur
3x6x15

Elliptical 30 mins

redFury
07-05-2007, 01:05 PM
Wow... the only person there? That's crazy!!

Great PRs on the bench and DL! What are you doing the next four weeks?

Sarey
07-05-2007, 02:30 PM
Wow... the only person there? That's crazy!!

Great PRs on the bench and DL! What are you doing the next four weeks?

Yeah, the ONLY person there! And it wasn't even the crack of dawn.

As for the next 4 weeks--I'm going to Iowa, Kansas City, Colorado, and Portland. Running, as a hobby, works well with travel. Any tips on how to powerlift on the go??? :strong:

lynnlynn7
07-05-2007, 02:39 PM
Nice solo workout. I've been the only female in the gym here, but not the only PERSON. I might enjoy that on some occassions.

Sarey
07-10-2007, 12:12 AM
Monday 7-9-07
Leg Workout
(coming off a 10 mile run on Sunday)

Pause Squat (yeah!)
6x65 WU
4x85 WU
5x105
5x105
5x105
I need to be more explosive on the up!

Box Squat
4x65 WU
4x85 WU
3x95
3x95
3x95 (ooops, I did an extra set, no wonder Ryan and I finished together)

Seated Calf Raise
10x95
8x105
8x105

Glute Ham Raises
3x7xBW

Abs
20 decline sit-ups
20 lat crunches on decline

30 minutes ellipt to cool down

Feeling pretty good after the lift, but I wonder what is going to start suffereing. Running or Lifting? Hopefully neither :-) Speedwork on the treadmill tomorrow a.m. We'll see if I can move...

lynnlynn7
07-10-2007, 11:28 PM
Those squats are looking good. It's hard for me to explosive on the up part of the movement. I hear your depth is also improving (according to my ILPL gym mole). :thumbup:

Built
07-10-2007, 11:33 PM
I don't understand your training strategy. I see some solid lifts in here, squats, deads... then I see kickbacks, flyes, adductor, abductor ...

What protocol are you following?

Sarey
07-11-2007, 09:21 AM
I don't understand your training strategy. I see some solid lifts in here, squats, deads... then I see kickbacks, flyes, adductor, abductor ...

What protocol are you following?

What protocol am I following??? Good question!
I had a trainer for the past 2 years and we did high reps, low weight, and long-distance running. I never lost weight, but didn't gain either. This year I moved, met LynnLynn and started power lifting with her and Guido 3x per week, just for fun.

So, 3x per week I do what Guido does (with less weight) and the rest of the week I do what I used to do. Bad???

My goals: I'd like to lower my body fat and replace it with lean mass. I'm pretty happy with my weight (160lbs). My main exercise/activities are distance-running and TaeKwonDo.

Any suggestions for better protocol? Thanks!

Guido
07-11-2007, 04:20 PM
Yeah, I was going to say...I certainly am not prescribing the kickbacks, flyes, abductor, adductors, etc. I didn't even know you were doing all that extra stuff, Sarah. Personally, I think it's unnecessary and isn't really worth the additional gym time you are spending to do them. Adequate rest would be a far more effective use of that time. I'm thinking Built would agree.

bjohnso
07-11-2007, 04:32 PM
Nice deadlifts Sarah.

Sarey
07-13-2007, 07:17 AM
OK, OK. I'll stop doing the girly workouts! According to Guido and ALL the other guys at the gym I'm only tiring myself out. I don't totally buy the argument, but I'm willing to give it a try!

Wednesday July 11, 2007
Chest

Bench
10x45 WU
5x65 WU
2x75 WU
1x85-needed assistance (did 2c85 in April!)
(A sign that I need to rest more???)
1x75
3x70
4x65 working on exploding
5x60
6x55

JM Presses
4x45
3x55
2x55 but failed on the last rep

Military Standing BB Press
2x8x40

Tri Cable PressDown
2x8x70

Chest Dips
4xBW-50 then failure
6xbw-60 then failure

I felt good going into this workout, so I was really disappointed with my bench. I'm taking next week off, so maybe that'll help. Guido says it will. My last week off weights was, um, 1.5 years ago.

lynnlynn7
07-13-2007, 01:05 PM
I don't understand your training strategy. I see some solid lifts in here, squats, deads... then I see kickbacks, flyes, adductor, abductor ...

What protocol are you following?

Thank you Built for calling Sarey out on this one. I think Guido and I have been telling her for awhile now to cut out the fluff, perhaps with the exception of the PT things. I think that if she read some of your WBB articles she'll see that there's solid proof out there that this method works. She's a strong girl, and one tough cookie! :strong:

Sarey
07-14-2007, 04:24 PM
Friday th e13th: Rise of the Deadlift

Deads
6x95 WU
4x115 WU
2x135 WU
1x155 WU
1x175
1x190 (+5)
2x190 (+1 rep)
I felt really good deadlifting today. I think my cracked rib from 5 weeks ago has finally quit bothering me, and bothering my lift! Wahoo!

(Side note: fell off my bike on the way home from the gym, need to stop falling/breaking myself)

Lat Pulls
6x75 OH
6x75 UH
6x75 OH Easy!

BB Shrugs (need to remember mixed grip)
2x8x110

Standing (Flamingo) DB Hammer Curl
3x6x15's each arm

Ghetto T-Bar Row
2x8x95

Abs-Decline Crunch

Now I'm taking a break!
Guido thought taking a week off weights while I'm on vacation in Iowa and Colorado would be fine. Maybe I'll come back stronger :-) HNo more Fluffy Weight Lifting upon my return.

I'm really looking forward to hiking and lots of trail running in Colorado this week. Hooray!

lynnlynn7
07-15-2007, 12:53 PM
Those DL's are looking really good. Perhaps in addition to bike helmets we should probably wear knee and elbow pads when we ride!

Sarey
07-15-2007, 07:46 PM
Those DL's are looking really good. Perhaps in addition to bike helmets we should probably wear knee and elbow pads when we ride!

Um, yes. I have said pads with my rollerblading gear. I need to bust them out or start riding the bus! OR, stop letting gravity take advantage of me!

Sarey
07-17-2007, 08:20 AM
Well, I failed my prelim exams. Rather than drop out of the PhD program and get a job, I've decided to re-take the exams and deadlift the party responsible. So...here's to ~230 deadlift! :-)

I'm officially on vacation, but continue to run:

Sunday 11.5 miles, MP, last mile 8.1 minute mile (i STILL has juice after the long run!)
Monday 6 miles, tempo run, 8.40 minute miles

Guido
07-17-2007, 08:32 AM
Well, I failed my prelim exams. Rather than drop out of the PhD program and get a job, I've decided to re-take the exams and deadlift the party responsible. So...here's to ~230 deadlift! :-)That sucks, Sarah, but in your situation you have to ask yourself "WWLD". (What Would Lynn Do?) It looks like you have done this and found the answer. :clap:

redFury
07-17-2007, 10:14 AM
Well, I failed my prelim exams. Rather than drop out of the PhD program and get a job, I've decided to re-take the exams and deadlift the party responsible. So...here's to ~230 deadlift! :-)

Sorry to hear about the prelim stuff Sarah... study up for the next try!!

lynnlynn7
07-17-2007, 12:33 PM
That sucks, Sarah, but in your situation you have to ask yourself "WWLD". (What Would Lynn Do?) It looks like you have done this and found the answer. :clap:

I think he left out the part about how Lynn would probably hide under the bed and cry, then pout, then eat Custard Cup, then decide to re-take the exam and DL the chairperson. I am very happy to hear that you have decided to re-take the exam. I know that you can pass! Let's put on our big girl bra and thong and get it done!!:strong:

Sarey
08-28-2007, 01:26 PM
OK, still no internet at home. Here's to WBBing at the office!
My class schedule is crazy this semester so I'll be doing Squat and Bench days with my bf Joe. Thankfully still DLing with LynnLynn and Guido. Yesterday I learned I can squat more than Joe, so this could be an interesting semester...

(disclaimer, Guido didn't create this workout, so if it sucks let me know)
Squat
8x65 WU
6x85 WU
4x95 UW
3x5x115 parallel depth

Glute Ham Machine
10xBW+10
then we had a breakdown b/c the bf can't do Glute Ham. Seriously. I'm stunned...

In lieu of Glute Hams
Lying Leg Curl
2x8x90

Lat Pull (for the bf whose back is insanely weak)
2x75x8

Arthur
2x8x10 (all the bigger dumbbells were busy)

Tricep OH (single)
2x8x10 (what's a girl to do with 10's?)

Sarey
08-30-2007, 08:58 AM
BB Bench Press
10x45WU
6x55 WU
4x65 WU
2x80
2x80 help on second
2x75

Close-Grip
4x55 WU
2x70 needed help on 2
2x65 needed help on 2
Failure

Incline DB Press
2x8x25

Standing BB MIlitary Press
2x7x40

Tricep Cable Pressdown
*Tris are totally spent by this point!
2x8x30 (not the 70 Guido suggested)

Abs
Plant
Star lat crunches

*Joe did the same for all except benched 3x8x95, CG 3x5x80

Guido
08-30-2007, 09:08 AM
Sarey, I hope you were taking more a decent amount of rest between sets instead of racing through it! In powerlifting, you need at least 1 1/2 to 3 minutes between sets.

Oh, and what are "Arthurs" and why lat pulls and Tricep OH Presses on LEG day?

lynnlynn7
09-03-2007, 09:47 PM
Sarey- Great squat today! Your depth is really coming along.:D

Guido
09-04-2007, 09:06 AM
Must be getting more flexible, eh?

DoUgL@S
09-04-2007, 05:25 PM
Well, I failed my prelim exams. Rather than drop out of the PhD program and get a job, I've decided to re-take the exams and deadlift the party responsible. So...here's to ~230 deadlift! :-)

I'm officially on vacation, but continue to run:

Sunday 11.5 miles, MP, last mile 8.1 minute mile (i STILL has juice after the long run!)
Monday 6 miles, tempo run, 8.40 minute miles

Sorry to hear that. I am glad to hear that you will not be throwing away your hard work. An event like this can only make you stronger (I know, it's a cliche, but it's true).

Good luck on your goals.