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Thread: GoodyGirl's Lean Mean Machine Journal

  1. #276
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by brihead301 View Post
    Ya, that last workout made me puke in my mouth a little bit just reading it, so I can see what you're saying! Nice biceps there too!
    ROFL! Thanks! The biceps have definitely responded to the increased volume on back/bicep day.
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  2. #277
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    Mon 11th January
    Chest/Tri's/Abs


    Flat Bench Press 20kg x 15 reps, 30kg x 10, 40kg x 10, 45kg (99lb) x 6, 50kg (110lb) x 3 felt shocking, had no strength so dropped to 40kg x 7
    Incline DB Bench 10 x 25s, 10 x 30s, 10 x 35s, 10 x 35s, 35s x 8 short rest periods 30sec-45sec
    Flat flyes 10 reps x 15s, 20s x 2 sets x 10 reps
    Pec dec 10 reps x 50, 10 reps x 55
    Assisted Dips 10 reps x plate #9, 10 reps x #8, 8 reps x #7, 10 reps x #7, 9 reps x #7
    Superset;
    Pullover & Press 20kg x 10 reps plus 10 presses, 10 reps x 25kg (55lb) x 2 sets
    Pushdowns 10 x plate #3, #3, #3 x 8 drop to #2.5 x 2 reps [/superset]
    Pushups 8, 9, 7 ughhhhhhh
    Ab machine 10 x #5 x 2 sets
    Oblique on back extension stand 10 x BW
    6kg Med ball crunch x 20
    Side crunch 10 ea
    Bicycle kick x 20
    Lying leg raise x 20
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  3. #278
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    Tuesday 12th January
    Back/Bi's


    V-handle Lat pulldowns 10 reps x 75, 10 reps x 100, 10 reps x 112.5, 7 reps x 112.5 drop 3 reps x 100
    T Bar Rowwide grip- 10 reps x 20kg, 10 reps x 30kg, 10 reps x 32.5kg, 10 reps x 30kg (71.5lb)
    Standing Alternating DB Curls 10 x 15s, 10 x 20s, 10 x 25s, 4x30s PB drop to 6 x 25s, 10 x 25s
    Seated row 10 x plate #3.25, #4, #4.25, 10 x #4.5 PB
    BB curl wide grip 10 x 20kg x 2 sets, 25kg x5 reps drop to 20kg x5
    Hammers 3 x 10 x 20s
    Shrugs 3 x 10 x 35lb DBS
    Back ext 3 sets x 12 reps x 5kg, 15 reps x 5kg. These burned real bad but felt great! I held each rep at the top.
    Pullups palms in 3, 2 I was stuffed, couldn't do a thing. Didn't have access the bar at start of workout
    DB Single Arm Rows 12 reps x 2 sets x 30lb, 15 reps x 30lb. I'm lovin' the DB rows!
    DONE
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  4. #279
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Monster workouts ! Keep up the good work.
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  5. #280
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    Thanks Gasman!

    Everyone. I'm still here. Workouts have been a bit sporadic
    I love my kiddies to bits, don't get me wrong, but school holidays are evil for Mummy's!
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  6. #281
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    14th January 2010
    Shoulders


    Military Press 10 x 15kg, 10 x 20kg, 10 x 25kg, 10 x 30kg, 6 x 35kg (77lb) PB drop 9 x 20kg
    DB Seated Press 10 x 25lb, 10 x 30lb, 35lb x 8, 30lb x 9, 25lb x 12
    Upright rows 10 x 25kg (55lb) x 2 sets, 10 x 30kg, 10 x 2sets x 25kg
    DB complex 3 sets x 10 reps each on heavier weight listed first for laterals & front raises and lighter weight listed second for rear lateral raise 12s/8s, 15s/8s, 15s/10s
    DB Lateral One final hell set 10 x 15s drop 5 x 12s drop. 10 x 8s
    Front raise Hell set 10kg plate x 25reps
    Cable row single arm 15 reps x 50, 10 reps x 70 (noticed some muscle twinge left rhomboid & trap for the next day)
    Smith press 20 reps x 20kg to failure
    Abs med ball crunch x 25, bicycles x 50, lying leg raise x 10 X 2 sets
    Oblique hold 1min ea
    Plank 2min 30

    Really didn't feel like going this night (and it was a late workout compared to normal!) I didn't start training 'til after 7pm. So I was thrilled with the PB given my lack of initial motivation to get in the car and get my butt in the gym door.
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  7. #282
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    Saturday 16th January 2010
    Legs


    Went into the gym late on Saturday and being a little rushed for time, I thought I'd do something really silly. I was planning on doing one MONSTER set for squats, leg press and lunges. Like 50 continuous reps as my MONSTER! But my heart was not in it and neither were my muscles, so I tweaked it a bit and did the following instead. End result again was great, VERY sore hamstrings which are only now nearly back to normal after 3 days and a sore buttisimo too!!!

    Squat 25 x 40kg, 15 x 50kg, 8 x 60kg (132lb) very slow and deep, yes still talkin' about squats
    Leg press 25 x 50kg, 15 x 100kg, 12 x 150kg (330lb)
    Walking lunges 3 sets x 20reps x 25lb DBs
    Adduction 12 x plate#5, 12 x plate#8, 12 x plate #9
    abduction 12 x plate #8, 12 x plate #9, 12 x plate #10
    Leg extension 12 x plate #7, 10 x plate #8, 8 x plate #9, 6 x plate #10, 5 x plate #11 with only 10sec rest between sets to change weight stack oooooh the pain, the pain!!!
    Hamstring Curls 12 x plate #6, 10 x plate #5, 8 x plate #4, 8 x plate #3, 12 x plate #3 --->same deal, only 10 sec rest between sets to adjust weight stack
    SLDLs 20 reps x 15kg x 3 sets Read on --->Big achievement for me!! I know they were only light, but its the 1st time I've been game to try them & there was no adverse effect on my lower back.... good news is they trashed my hammy's!!
    Seated calve 50 reps x 25kg, 15 reps x 35kg, 10 reps x 40kg (88lb)
    Standing Calve 15 reps x 3 sets x plate #4

    sore ar$e time
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  8. #283
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    Quote Originally Posted by GoodyGirl View Post
    SLDLs 20 reps x 15kg x 3 sets Read on --->Big achievement for me!! I know they were only light, but its the 1st time I've been game to try them & there was no adverse effect on my lower back.... good news is they trashed my hammy's!!
    Congrats on the SLDL! That has to be a huge confidence booster!

  9. #284
    Titanium Enhanced GoodyGirl's Avatar
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    Thanks Tim, they felt great! Slow and steady I go....
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  10. #285
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    The last two weeks for me have been particularly deflating and I have lacked a lot of motivation and willpower. But today is different! I have my mojo back!!! On this day 8 years ago, an obnoxious little aneurysm ruptured inside my brain. That little aneurysm thought it was stronger than me and tried to kill me. I had much more strength that it did and thanks to an emergency craniotomy performed by some wonderfully skillful Neurosurgeons, here I am now! So, today is a huge day on my calender! I celebrate being alive and am a VERY, VERY, VERY HAPPY girl!! I've learned not to take things for granted, love yourself, love your friends, love your family & hold them close! Laugh, be silly, train hard, stay healthy & "don't worry, be happy man!" Happy days everyone.
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  11. #286
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    Tuesday 20th January (aka as my "BRAIN EXPLOSION DAY")
    Chest/shoulders/tris


    Bike 5min
    DB Bench Press 10 x 20lb DBs, 10 x 30lb DBs, 10 x 40lb DBs, 8 x 45lb DBs, 5 x 50lb DBs PB
    Military Press 10 x 25kg, 30kg (66lb) x 8, 7, 6
    BB Incline Bench10 x 30kg, 35kg x 8 (fail on 8th -pause finish) 10 x 30kg
    DB Flyes 10 x 15lb, 10 x 20lbs x 2
    Dips 10 x #9, 7, 6, 2 sets x 8 reps x #6
    Upright row 4 x 25kg x 10reps
    Lateral Raise /Front DB raise 10 reps ea x 12s, 10 reps ea x 2 sets x 15lb DBs
    Rear Delt 10 x 8s, 10 x 10s x 2 sets
    Pushdowns 10 x #3, #3.25 x 8, 9 x #3.
    Shrugs 15 x 25kg, 10 x 35kg, 10 x 40kg, 10 x 45kg (99lb)
    Bike 20 min
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  12. #287
    Senior Member tomv's Avatar
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    Surely brain explosion day requires 20 rep squats? :P

    You're an inspiration Gigi. Not only are you in better shape then I am with far less hormonal help, you're also a goddang mum!

    Keep it up, buttercup :P
    My Journal

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  13. #288
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    If you like the SLDL, try doing Good Mornings. Start out by just using a band for resistance and see how it goes. Glad you're still with us! You certainly tend to spice things up with your masochistically tough workouts and unique sense of humor!

  14. #289
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    GoodyGirl- I just started back in the gym yesterday. I too had to put things on hold (used to train faithfully up until 6 years ago). I started a family about 6 years ago and have had three kids since then ...so I put things on hold. I hadn't gotten rid of the "baby fat" the three kids left behind so last October I changed my eating diet and have lost a bunch of weight ...and last week I decided it was time to get back to the gym to lose the last few pounds, tone up and then open up the doors to weight lifting once again. It's great to see other women's journals here- your journal is inspiring and I'm glad I found it today! My first trip back to the gym was last night- I went there to go through all of the machines and figure out where I was at. I should get my routine back sometime today (trainer) and will post it when I get it. I'm the same as you- dont want to bulk up to the point where I resemble a man more than resembling a woman ..but I do want to gain muscle mass. I can relate to all of the immaturity that goes on in the gym in relation to other girls working out...when I was in top shape years back, there were a lot of comments coming from girls at the gym that were basically there just so they could say they went to the gym ....or girls that were just there to exercise enough to keep their small frame. They never understood why in the world I'd want to train so hard and pack on the muscle...they never gave any consideration to the fact that JUST MAYBE some women like to look toned and like to have some muscle on their bones. So anyway, I'll follow your journal and will gain inspiration from it. Keep up the great work!!!!!!

    Amy

  15. #290
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Wow. You are a machine GG. Can't believe what happened to you, but your attitude is an inspiration, and looking at that monster workout so is your training!
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  16. #291
    Titanium Enhanced GoodyGirl's Avatar
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    TomBoy, Timmy, Amy and Gasman ...... WOW! Thank you all! Your comments put a massive smile on my face. I appreciate it more than words can say! Thank you, thank you, THANK YOU! By the way Amy, looking forward to having you 'round as well. Appreciate hearing a little of your story. Power on!!!!
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  17. #292
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    I got my grooooove back...... I got my groooove back!!!!!! Yeeha! Feelin' good!

    Thursday 21st January 2010
    Back / Bi's / Cardio


    Neutral-Grip Chin Ups 5, 4, 3, 3, 3, 2.5 (couldn't quite make it right to the top on the very last rep of the last set but I tried REALLY hard!)
    My goal here was to get to 20 in any way possible. Each set was to failure with little rest between sets, probably about 30 seconds. A medium-term goal of mine is to increase my chin-ups to 10. Pull-ups are a lot more difficult for me at the moment and I can only seem to manage 2-3 done on a thin bar at home. Yesterday I managed 6 chin-ups at home so was thrilled to have increased them by 1 rep in a short time.
    Prone Row (on flat bench propped up on two boxes for extra height) 12 x 25kg (55lb), 10 x 35kg (77lb), 10 x 40kg (88lb) x 2 sets, 30kg (66lb) x 15
    Alternating DB Curls 10 reps x 20lb DBs, 25lb DBs x 2 sets x 10 reps
    Single Arm DB Row 10 reps each set x 25lb DB, 30lb DB, 35lb DB, 40lb DB and a 45lb DB
    Preacher Curls 10 x 30lb, 6 x 40lb, 9 x 35lb
    T-Bar Row (wide grip) 10 x 25kg (55lb), 8 x 27.5kg (60.5lb), 8 x 25kg (55lb)
    Wide Grip BB Curl 10 x 15kg (33lb), 20kg (44lb) x 10 reps x 2 sets
    Back Raise 15x5kg, 10x10kg, 10x10kg +10 pumps, 10x10kg +20 pumps WHOA BURRRRRRRNIES!!!!
    Bike 2 x 20 mins ---loo break in the middle --- HR up to 170bpm

    Notes: My back feels fried and my chest & anterior delts are sore from yesterday. Woohoo Mission accomplished. Pain is my friend! Thanks for reading, everyone. You guys rock!
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  18. #293
    Titanium Enhanced GoodyGirl's Avatar
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    By the way, once school holidays are over, my boy goes back to school and my little girl goes to pre-school, I am hoping to have a bit more time to myself to return the favours and check into everyone else's journals. Thanks for being patient with me.
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  19. #294
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    Friday 22nd January 2010
    Legs


    Bike simple warm up 5min

    Suitcase Deadlift
    10 reps in each arm x 15kg, 20kg x 2 sets, 25kg (55lb) x 2 sets
    This was the very first time I have tried these. I wondered if I'd be able to do them & manage to hold the bar without one end dropping. It didn't take much to get it right. As I have not done them before, I started light to make sure I had technique right before continuing. They felt great! I did have a slight twinge at one point in my right SIJ, but it never amounted to anything more than that. I like these! I'm going to add them to my routine more often.

    Leg press 12 x 100kg (220lb), 12 x 140 (308lb), 10 x 180kg (396lb)

    Seated calve Raise 15 x 25kg (55lb), 15 x 40 (88lb), 12 x 50kg (110lb)

    Walking Lunges 20 x 3 sets holding 2 x 30lb dumbells
    Oooooh these were horrible. I have been doing them for a few weeks now but this time I used 30lb DBs in each hand instead of 25's. Hard Yakka!

    SLDLs 15 reps x 3 sets x 20kg
    Last week was the first week I tried these. I have not tried them in the past for fear or injuring my already problematic lower back. Last week caused no major problems so this week, I upped the bar to 20kg instead of 15kg. I know it's still awfully light and it feels light, but I'm not willing to rush these given my history. I do love the stretch my hamstrings get too! Don't think I'm quite ready for GM's.... I'm too scared of them still

    Leg Extensions
    10 x 50,60,70,80,90
    Very little rest between sets 10-20 seconds and I did NOT enjoy them!

    Leg Curls 10 reps x 50, 5reps x 50 drop to 5 reps x40, 10 reps x 40
    I wanted to do 5 sets but I couldn't do any more. Well, I could have, but truth be told I gave up after 3 sets as I was so tired and the sweat was literally soaked through my singlet and dripping off me! Stinking hot summers day!

    Abduction/Adduction Machine 10 reps each exercise x 60,80,100 (except last set for adduction was 3 x 100 [too heavy] so dropped to 7 x 80)
    This MUST BE the most unlady like machine in the entire gym!! Thank god it faces the wall!!! I also think it's funny my iPhone corrects me anytime I type adduction, it assumes I mean Addiction! 'Aint nothin' addicting about doing leg adduction! They're horrible!

    Standing Calve raise 20 reps x 40kg (88lb) x 3 sets

    Bike warmdown 5min

    Notes: Wow, my rear delts in particular are extremely sore from yesterday's back workout. I think from the holds at the end of each rep of prone rows did the trick!
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  20. #295
    Senior Member skinny99's Avatar
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    You are a machine Girl! Great work and keep working that back,someday you "might" not have to worry about it.
    "The deadlift is more functional in that itís very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip

    Max 3x5 Goal 3x5 by 12/31/11 *1X5
    Bench (245) (275) 285x1x1 335
    Dead (385)* (445) 435x1x1 505
    Squat (320) (355) 355X1X1 405
    Squat (195) (275) 20 Reppers!
    (950) (1075) 1075 1245 Goals (Not including 20 reps)
    5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!

  21. #296
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    Hey there, thanks Skinny.... you're right.... it can only get stronger with the work I'm putting in at the moment. One day .... a pain free back! One can dream Here's today's workout:

    Saturday 23rd January
    Cardio / Abs


    Nothing terribly exciting today. In fact I didn't think I'd even be able to make it to the gym, but my husband lost his cricket match (he says they came second, happens a lot... ha ha) so he was home early. That gave me time to sneak out for an hour before the gym closed at 6pm.

    Elliptical Trainer 10 minutes 120 calories
    Stairmaster 10 minutes 130 calories
    Bike 20 minutes. Breakdown; 10 minutes at 80-90 rpm levels 12-14, then 5 min intervals (15sec work @115rpm level 15, then 30 sec rest @80 rpm level 10) then another 5 minutes steady state between levels 10-15 230 calories
    Abs 2 circuits of the following:
    20 x 6kg medicine ball crunches
    30 x 6kg medicine ball twists
    20 x supine leg raises
    30 x bicycle kicks

    I really don't like doing abs but I know I need to. And as I hadn't done them all week, today was the day. Next week I will train them twice, but will add some more exercises to this regime. I had to hurry to be out the door before the gym closed. Thanks for popping in.
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  22. #297
    Titanium Enhanced GoodyGirl's Avatar
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    I saw this and was in awe! Can anyone do Muscle-Ups?

    Video


    http://www.thejc.com/news/people/262...s-world-record
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  23. #298
    Senior Member tomv's Avatar
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    I could do them on rings a while back, probably not anymore... I've got a mate who does a bit of rock climbing/gymnastics/Xfit and he can do bar muscle ups but not this many I don't think.
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  24. #299
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    I'm always impressed by big bodyweight movements. Looks natural and strong.
    Respect on the volumous leg workouts! SLDL's! on the case GG, a fantastic excercise for building both power and mass in the legs which you can then use to shift more weight on other exercises. Keep it up. You've got stronger legs than a few guys I know at the gym who are twice your size. Impressed.
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  25. #300
    Titanium Enhanced GoodyGirl's Avatar
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    Hey TomBoy and Gasman! I am mightily impressed with those Muscle Ups..... freakish! The bloke in the video is currently awaiting confirmation from Guinness World Records that the record is legitimate. The previous WR was 15 apparently. And wow! Thanks Gasman Definitely looking forward to more suitcase deadlifts.... LOVED 'EM!
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