Vikki's PL journey - Page 27 - Wanna Be Big Bodybuilding and Weightlifting Forums

lonesXedge · 11-06-2009, 05:56 PM

Quote:

Originally Posted by lil' power

I thought about that in hindsight, it wouldn't have taken much to reset the pins the lower for me each time. Tks!

Yeah, it probably takes us longer to change the chain height than it would the pins

Donnajo · 11-07-2009, 08:59 AM

Quote:

Originally Posted by lonesXedge

Yeah, it probably takes us longer to change the chain height than it would the pins

Plus it would give us more rest time Vikki since we tend to go to fast..lol.

lil' power · 11-07-2009, 06:05 PM

ME Bench
Bench - Straight weight
barx20
barx10 close grip
95x5
135x3
155x2
165x1
175x1
180x1
185x1

that was it, after handing off to Lones..not feeling great...voice is starting to go, tripling up on Vit C, some Zicam and hot tea.
I know that 190 is just right around the corner...

lil' power · 11-08-2009, 02:11 PM

DE Lower Sun 11/8/09
Speed box squats w/foam - yea, new toy
barx5
95x2 10" box + foam
95x2 " " laughing now how hard it is to stay tight while sinking into the foam
95x1 tried the 8" box + foam...wow
95x2 " " box + foam...lost it on the 2nd rep, hard as ***t to stay tight
115x2 back to the 10" box + foam until I get this right
115x2
135x2 getting the hang of it now
155x2 x4 sets

back to the 8" box + foam
135x2 x3 sets...staying tighter now...this is some kinda work.

Speed pulls
135x5
185x1 Lones suggested standing on the foam, makes it harder to drive thru heels...definitely harder going up, and kinda lost stability coming back down...we'll save this for another day...lol
185x1
185x1
205x1
205x1
215x1
215x1
215x1

Supersetted:
Bulgarian split squats
bwx10 each leg
30#x10 each leg
30#x10 each leg
w/:
green band GM's
3 sets of 10

standing cable abs
90x20
90x20

roman chair
bwx10
bwx10

still not feeling 100% but actually felt better after the session was done. Lower back was so tight, several times I was lying on the floor twisting to crack my back.

lil' power · 11-10-2009, 01:23 PM

DE Upper Tues 11/10/09
Speed bench
barx20 wide
barx10 close
95x5
95x3 close
115x3 close
115x3 close
115x3 x4 comp grip

Floor press
105x10
115x10
120x10 PR!
95x18

Lat pulldown
100x12
110x10
120x10
130x8

tates
20'sx15
25'sx15
25'sx15

mini band rear delts
bandx12 x3 sets

supersetted:
hammer curls
15'sx15
20'sx15
25'sx10

with:
DB shrugs
50'sx20
60'sx15 works my grip too!
60'sx20 wasn't dropping 'em until I got 20 reps in

lil' power · 11-12-2009, 06:37 PM

ME Lower Thurs 11/12/09
Zerchers just below parallel
bar x 10
bar x 5
95 x 3
135 x 3
155 x 3
175 x 3
185 x 3
205 x 3
225 x 3

supersetted:
GHR
BW x 20
BW x 15
BW x 15

with:
Hack squats
90# in plates x 12
140# x 10
160# x 10

Kettlebell swings
32kg x 10 x 3 sets

decline situps
BW x 25
BW x 25

starting to feel a little better, but by the end of the workout my voice was about gone.

lil' power · 11-14-2009, 06:49 PM

ME Upper
Floor Press
bar x 15
95 x 3
115 x 3
135 x 1
155 x 1
160 x 1
165 x miss
145 x 3 tough
140 x 3
140 x 3

DB Press
35's x 15 x 3 sets
40's x 10 x 2 sets

Rolling DB ext
25's x 10
25's x 10
25's x 10

DB rows
45's x 15 x 3 sets

FacePulls (all with constant shrug and held for count of 3)
80 x 10
80 x 10
80 x 10
these were tough on upper traps

kettlebell shrugs
24kg's x 30
24kg's x 30
was suppose to do 50 reps but traps couldn't handle it.

good work session, my traps and tris are now fried.

lil' power · 11-15-2009, 03:24 PM

DE Lower
Speed squat off foam
bar x 5 w/up 12" box
95 x 5 same as above
95 x 2 10" box + foam
135 x 2 same " "
135 x 1 (miss the first rep not tight) 8" box + foam here on out
135 x 2
145 x 2
155 x 2
155 x 2
155 x 2
155 x 2

Speed pulls - conv
95 x 5 w/up + doubled Monster Minis-here on down
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1 static hold
185 x 1 static hold

Pull thrus
90 x 10 bent leg
100 x 10 bent leg
100 x 10 straight leg
100 x 10 straight leg

incline reverse curls (abs)
BW x 6 each rep with 3 pulses at top
BW X 10 (no pulses)

double mini band (hips)
10 x MM
10 x mini
10 x mini

Donnajo · 11-15-2009, 03:47 PM

Quote:

Originally Posted by lil' power

DE Lower
Speed squat off foam
bar x 5 w/up 12" box
95 x 5 same as above
95 x 2 10" box + foam
135 x 2 same " "
135 x 1 (miss the first rep not tight) 8" box + foam here on out
135 x 2
145 x 2
155 x 2
155 x 2
155 x 2
155 x 2

Speed pulls - conv
95 x 5 w/up + doubled Monster Minis-here on down
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1 static hold
185 x 1 static hold

Pull thrus
90 x 10 bent leg
100 x 10 bent leg
100 x 10 straight leg
100 x 10 straight leg

incline reverse curls (abs)
BW x 6 each rep with 3 pulses at top
BW X 10 (no pulses)

double mini band (hips)
10 x MM
10 x mini
10 x mini

You only missed that 1 st rep because you were showing me what not to do ....remember!

lil' power · 11-17-2009, 01:40 PM

ok, now the stress starts...house went on the market today...keep your fingers crossed for that it sells quickly...and I can follow my hubby to AL sooner than later.

DE Upper
speed bench w/ doubled micro minis
bar x 10 comp
bar x 10 close
65 x 3 close
85 x 3 close
95 x 3 close
95 x 3 comp
95 x 3 comp
95 x 3 wide
95 x 3 wide
95 x 3 comp
95 x 3 comp
95 x 3 comp

Floor press
105x12
115x12
120x12
95x16 repped out

Pullups
BW x 2 and half
single light band x 5
" " x 7
" " x 7

Seated Row
90x13
100x12
110x12

tates
25x15
25x15
25x15

hammer curls
15'sx10
20'sx10
25'sx10

Rear delts w/monster mini
3 sets of 10 reps

Donnajo · 11-17-2009, 01:57 PM

Now why would I wish for your house to sell sooner....then I lose a workout partner.

lil' power · 11-19-2009, 01:57 PM

ME Lower 11/19/09 - RUSH...ha, ha
DL
135x5
185x1
235x1
275x1
295x1
315x1
325x1
275x1 working sets @ 80% of 340 max
275x1
275x1 getting worn down here...

KB swings
50# x 15
50# x 15
50# x 15

Rev Hyper
25 x 10
25 x 10
20 x 10 been forever since I did these...still hate 'em

Purple band pull down/Abs (arms straight)
15 reps for 3 sets

That's it for the week...going to AL to house hunt this weekend.

Donnajo · 11-19-2009, 06:04 PM

Need to post those foozball pics...lol.

11-07-2009, 06:05 PM	#653
lil' power Always listening & learnin Join Date: May 2008 Location: Knoxville, TN Posts: 701	ME Bench Bench - Straight weight barx20 barx10 close grip 95x5 135x3 155x2 165x1 175x1 180x1 185x1 that was it, after handing off to Lones..not feeling great...voice is starting to go, tripling up on Vit C, some Zicam and hot tea. I know that 190 is just right around the corner... __________________ current meet results 148 class/Raw Elite Squat-305 Bench-175 DL-325

11-08-2009, 02:11 PM	#654
lil' power Always listening & learnin Join Date: May 2008 Location: Knoxville, TN Posts: 701	DE Lower Sun 11/8/09 Speed box squats w/foam - yea, new toy barx5 95x2 10" box + foam 95x2 " " laughing now how hard it is to stay tight while sinking into the foam 95x1 tried the 8" box + foam...wow 95x2 " " box + foam...lost it on the 2nd rep, hard as **t to stay tight 115x2 back to the 10" box + foam until I get this right 115x2 135x2 getting the hang of it now* 155x2 x4 sets back to the 8" box + foam 135x2 x3 sets...staying tighter now...this is some kinda work. Speed pulls 135x5 185x1 Lones suggested standing on the foam, makes it harder to drive thru heels...definitely harder going up, and kinda lost stability coming back down...we'll save this for another day...lol 185x1 185x1 205x1 205x1 215x1 215x1 215x1 Supersetted: Bulgarian split squats bwx10 each leg 30#x10 each leg 30#x10 each leg w/: green band GM's 3 sets of 10 standing cable abs 90x20 90x20 roman chair bwx10 bwx10 still not feeling 100% but actually felt better after the session was done. Lower back was so tight, several times I was lying on the floor twisting to crack my back. __________________ current meet results 148 class/Raw Elite Squat-305 Bench-175 DL-325

11-10-2009, 01:23 PM	#655
lil' power Always listening & learnin Join Date: May 2008 Location: Knoxville, TN Posts: 701	DE Upper Tues 11/10/09 Speed bench barx20 wide barx10 close 95x5 95x3 close 115x3 close 115x3 close 115x3 x4 comp grip Floor press 105x10 115x10 120x10 PR! 95x18 Lat pulldown 100x12 110x10 120x10 130x8 tates 20'sx15 25'sx15 25'sx15 mini band rear delts bandx12 x3 sets supersetted: hammer curls 15'sx15 20'sx15 25'sx10 with: DB shrugs 50'sx20 60'sx15 works my grip too! 60'sx20 wasn't dropping 'em until I got 20 reps in __________________ current meet results 148 class/Raw Elite Squat-305 Bench-175 DL-325

11-12-2009, 06:37 PM	#656
lil' power Always listening & learnin Join Date: May 2008 Location: Knoxville, TN Posts: 701	ME Lower Thurs 11/12/09 Zerchers just below parallel bar x 10 bar x 5 95 x 3 135 x 3 155 x 3 175 x 3 185 x 3 205 x 3 225 x 3 supersetted: GHR BW x 20 BW x 15 BW x 15 with: Hack squats 90# in plates x 12 140# x 10 160# x 10 Kettlebell swings 32kg x 10 x 3 sets decline situps BW x 25 BW x 25 starting to feel a little better, but by the end of the workout my voice was about gone. __________________ current meet results 148 class/Raw Elite Squat-305 Bench-175 DL-325

11-14-2009, 06:49 PM	#657
lil' power Always listening & learnin Join Date: May 2008 Location: Knoxville, TN Posts: 701	ME Upper Floor Press bar x 15 95 x 3 115 x 3 135 x 1 155 x 1 160 x 1 165 x miss 145 x 3 tough 140 x 3 140 x 3 DB Press 35's x 15 x 3 sets 40's x 10 x 2 sets Rolling DB ext 25's x 10 25's x 10 25's x 10 DB rows 45's x 15 x 3 sets FacePulls (all with constant shrug and held for count of 3) 80 x 10 80 x 10 80 x 10 these were tough on upper traps kettlebell shrugs 24kg's x 30 24kg's x 30 was suppose to do 50 reps but traps couldn't handle it. good work session, my traps and tris are now fried. __________________ current meet results 148 class/Raw Elite Squat-305 Bench-175 DL-325

11-15-2009, 03:24 PM	#658
lil' power Always listening & learnin Join Date: May 2008 Location: Knoxville, TN Posts: 701	DE Lower Speed squat off foam bar x 5 w/up 12" box 95 x 5 same as above 95 x 2 10" box + foam 135 x 2 same " " 135 x 1 (miss the first rep not tight) 8" box + foam here on out 135 x 2 145 x 2 155 x 2 155 x 2 155 x 2 155 x 2 Speed pulls - conv 95 x 5 w/up + doubled Monster Minis-here on down 185 x 1 185 x 1 185 x 1 185 x 1 185 x 1 185 x 1 185 x 1 static hold 185 x 1 static hold Pull thrus 90 x 10 bent leg 100 x 10 bent leg 100 x 10 straight leg 100 x 10 straight leg incline reverse curls (abs) BW x 6 each rep with 3 pulses at top BW X 10 (no pulses) double mini band (hips) 10 x MM 10 x mini 10 x mini __________________ current meet results 148 class/Raw Elite Squat-305 Bench-175 DL-325

11-17-2009, 01:40 PM	#660
lil' power Always listening & learnin Join Date: May 2008 Location: Knoxville, TN Posts: 701	ok, now the stress starts...house went on the market today...keep your fingers crossed for that it sells quickly...and I can follow my hubby to AL sooner than later. DE Upper speed bench w/ doubled micro minis bar x 10 comp bar x 10 close 65 x 3 close 85 x 3 close 95 x 3 close 95 x 3 comp 95 x 3 comp 95 x 3 wide 95 x 3 wide 95 x 3 comp 95 x 3 comp 95 x 3 comp Floor press 105x12 115x12 120x12 95x16 repped out Pullups BW x 2 and half single light band x 5 " " x 7 " " x 7 Seated Row 90x13 100x12 110x12 tates 25x15 25x15 25x15 hammer curls 15'sx10 20'sx10 25'sx10 Rear delts w/monster mini 3 sets of 10 reps __________________ current meet results 148 class/Raw Elite Squat-305 Bench-175 DL-325

11-17-2009, 01:57 PM	#661
Donnajo Getting stronger Join Date: Jul 2004 Location: chaos Posts: 927	Now why would I wish for your house to sell sooner....then I lose a workout partner. __________________ DJ's powerlifting journey log.....http://www.wannabebigforums.com/showthread.php?t=113890 Facebook: http://www.facebook.com/profile.php?...31&ref=profile

11-19-2009, 01:57 PM	#662
lil' power Always listening & learnin Join Date: May 2008 Location: Knoxville, TN Posts: 701	ME Lower 11/19/09 - RUSH...ha, ha DL 135x5 185x1 235x1 275x1 295x1 315x1 325x1 275x1 working sets @ 80% of 340 max 275x1 275x1 getting worn down here... KB swings 50# x 15 50# x 15 50# x 15 Rev Hyper 25 x 10 25 x 10 20 x 10 been forever since I did these...still hate 'em Purple band pull down/Abs (arms straight) 15 reps for 3 sets That's it for the week...going to AL to house hunt this weekend. __________________ current meet results 148 class/Raw Elite Squat-305 Bench-175 DL-325 Last edited by lil' power; 11-19-2009 at 08:48 PM..

11-19-2009, 06:04 PM	#663
Donnajo Getting stronger Join Date: Jul 2004 Location: chaos Posts: 927	Need to post those foozball pics...lol. __________________ DJ's powerlifting journey log.....http://www.wannabebigforums.com/showthread.php?t=113890 Facebook: http://www.facebook.com/profile.php?...31&ref=profile

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