Thats a huge session, work ethic like that is to be proud of :)
Sadly no squat rack at gym to do them in the proper manner with bar on back. We have a rack at home, but I seriously don't know how my back will go with too heavy a weight in the rack as opposed to stupid old smith machine which I can control. Let's say I'm wary or re-injury.
Thanks for your comments. Much appreciated :)
Shoulders are looking good. Impressive work! I told my wife when I need cardio work, I just come here and read your workout sessions. I think it qualifies! :D Good stuff!
Great journal...don't let the haters get you down...just think of all the women that go to Curves and make absolutely no progress after years and years.
Hey, welcome to the forum. I just noticed another girl in here.:clap: I work out with lil' power and lonesxedge on here.
Don't listen to what anyone says about being a girl and training....they are just jealous...:) Nice workouts in here!
I have to add that your shoulders look great too...that is my favorite body part .
Love your new avi !!!
Thanks Tim K, Off Road, Donnajo and lil' power! All of the messages of support on here has been great for me. I'm so glad I found this forum. All you guys rock!
ps- lil' power, this avi beats the old one easily!!!
"STAIRWAY TO HELL" RUN
Saturday morning 7th November 2009
Start of run. A wickedly steep incline!
Let the pain begin!
Let the pain continue!
OMG, there's more steps!
Close to the end of a set now and not feeling great.
Burn baby Burn! 125 steps done. Now for the rest of the sets.
Some welcome rest, downhill. Now back to the start to do it all again!
8 sets completed. Pant pant, puff puff, shake shake, oh S*#!
That running setup looks like the devil!!!
Oh, it is! Especially when you do 2 steps at a time. Definitely only once a week or fortnight activity.
I'm not used to seeing that much greenery in Australia! LOL!
I'm a fellow Aussie just stopping in to have a read.
HOLY CRAP I WANT QUAD SEPERATION LIKE YOURS.
Anyway, good work :) haha.
OMG! <Squeal> My legs are SO SORE! Especially my adductors and calves. Ouchhhhh. On the bright side, some good muscle growth coming! :nod:
I did squats today to the point of aaaaaaaaallmost vomiting. Afterward i sit and drink my shake and visit WBB. i read your journal and feel like a wuss.
Nice work in here! The volume is incredible. I'd fall down the stairs with that type of volume. Keep it up!
Sunday 8th November REST- Took little fella to his school fair and I was a GoodyGirl.... I chose not to buy banana pancakes, lollies, cakes, ice-creams etc. Had an afternoon sleep & an early night. Really tired after last weeks 5 x cardio sessions and 4 x weights.
Monday 9th November
Morning- Cardio, 20 minutes stepper (247cal), 10 minutes (4 x grandstand runs) + leg stretching.
Cable Lat Pulldowns 4 sets x 10 reps @ 60, 80, 90, 100lb and 1 set x 8 reps @ 100lb
T-Bar Chest Supported Rows 5 sets x 10 reps @ 20, 30, 32.5, 32.5 and 30kg
Seated Pulley Rows 5 sets x 10 reps @ 3, 4, 4.25, 4.25 and 4 plates
Dumbell Curls (10 reps each arm) + Hammer Curls (10 reps each arm)
@ 15lb DBs for 4 sets then 20lb DBs for last set (although still using 15lb DB for hammer curls)
EzyBar 21's 5 sets x 20lb + bar
Concentration Curls 5 sets of 10 reps x 15lb DB
Additional Exercise Eccentric Hold of chin up bar for as long as possible
Note: Twinge in thoracic spine, not enough to make me stop training but enough to notice. Will keep an eye on it.
Turkish Delight bit the big one :drooling: (didn't eat the whole one, shared 1/2 with hubby). Oh, so tasty, can't believe it lasted *THIS* long!!!!
Tuesday 10th November 2009
Seated DB Shoulder Press
10 x 20lb DB, 10 x 30lb DB, 10 x 35lb DB, 8 x 35lb DB, 7 x 35lb DB
(didn't have anyone to help spot, so stuck with 35's as opposed to having another crack at a set with 40's like last time)
Plate Front Raise
5 sets of 10 @ 25lb plate
5 sets of 10 @ 12lb DB's
5 sets of 10 @ 5, 8, 5, 5, 5lb DBs
All of above exercises performed straight after each other, then short rest between further sets.
10 sets of 10 reps @ 15kg, 20kg, then 25kg for further 8 sets
Short rest periods, pretty knackered at end
5 sets x 15 reps
Wednesday 11th November
Box Squats (holding plate at torso)
10 sets x 20 reps @ 10kg, 20kg, then 25kg plate for further 8 sets
200 SQUATS AGAIN!!
Standing Calve Raise
5 sets of 12 reps @ 4 plates WU then 6 plates for last 4 sets
Seated Calve Raise
5 sets of 15 reps @ 20kg, 30kg, 35, 35, 35 kg
5 sets of 10 reps plus holds @ 35, 40, 45, 45, 45
5 sets of 10 reps @ 50, 50, 50, 55, 55
Notes: One of the boys asked me if I was going to compete. lol
I was flattered but I'm a long way from anything like that at this stage
Out of curiousity, why don't you do Barbell squats? And what's with the MASSIVE volume, just find you respond better to it?