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Thread: GoodyGirl's Lean Mean Machine Journal

  1. #51
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by GoodyGirl View Post
    Hahaha now that's what a girl likes to hear! lol. Thanks. Have really been hammering the shoulders. Come to think of it, I've been hammering EVERYTHING. Haven't done 70kg squats yet for 20 reps. Oh lord, that would hurt! I have done 50 reps in a row at 50kg on a few occasions and that was truly sickening. But somewhat addictive.
    Ohhh, I gotcha. I though you had the 25 PER SIDE lol, still crazy

    Thats a huge session, work ethic like that is to be proud of

  2. #52
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by Risk10k View Post
    Ohhh, I gotcha. I though you had the 25 PER SIDE lol, still crazy

    Thats a huge session, work ethic like that is to be proud of
    Nah, have only used 25kg each side of bar when doing 50 reps in a row. Haven't tried for more, it already hurts way too much as it is! But maybe that will be my new challenge? Add more weight and do 50 reps in a row. Only used a 25kg plate in gym tonight, held it against my abs (belly) and then squatted to box.

    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
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  3. #53
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    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! Good stuff!

  4. #54
    Moderator Off Road's Avatar
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    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.
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  5. #55
    Getting stronger Donnajo's Avatar
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    Hey, welcome to the forum. I just noticed another girl in here. 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 .
    Last edited by Donnajo; 11-06-2009 at 01:24 PM.

  6. #56
    Always listening & learnin lil' power's Avatar
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    Love your new avi !!!
    RAW/165's/ 365-215-360-940 ttl -Elite
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  7. #57
    Titanium Enhanced GoodyGirl's Avatar
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    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!!!
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  8. #58
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by Tim K View Post
    I told my wife when I need cardio work, I just come here and read your workout sessions. I think it qualifies! Good stuff!
    In that case, Tim, here is a cardio workout for you! Pictures tell a thousand words.

    "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*#!
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  9. #59
    Senior Member skinny99's Avatar
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    That running setup looks like the devil!!!
    "The deadlift is more functional in that its 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!

  10. #60
    Titanium Enhanced GoodyGirl's Avatar
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    Oh, it is! Especially when you do 2 steps at a time. Definitely only once a week or fortnight activity.
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  11. #61
    Risk10k Clifford Gillmore's Avatar
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    I'm not used to seeing that much greenery in Australia! LOL!

  12. #62
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    Quote Originally Posted by GoodyGirl View Post
    In that case, Tim, here is a cardio workout for you!
    8 sets completed. Pant pant, puff puff, shake shake, oh S*#!
    What can I say but, "Wow!" That is a lot of work! After looking at the photos, I think I'm done with cardio for the rest of November! Seriously, you are doing awesome work. Impressive stuff!

  13. #63
    Senior Member tomv's Avatar
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    Gday GG,

    I'm a fellow Aussie just stopping in to have a read.

    HOLY CRAP I WANT QUAD SEPERATION LIKE YOURS.

    Anyway, good work haha.
    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.

  14. #64
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by Risk10k View Post
    I'm not used to seeing that much greenery in Australia! LOL!
    By the coast and a good rainfall lately. Generally always pretty green and lush on the mountain :-) Nice spot, despite the pain it inflicts. The lookout at the top sorta makes it worthwhile if you don't have your hands on your thighs and your head facing the ground.

    Quote Originally Posted by Tim K View Post
    After looking at the photos, I think I'm done with cardio for the rest of November! Seriously, you are doing awesome work. Impressive stuff!
    LOL. I thought you might say that about avoiding cardio Tim! Thanks for your kind words. How's the rib? Does the wife know you snuck in a workout yet? Hope you're not in too much trouble *chuckle*

    Quote Originally Posted by tomv View Post
    Gday GG,

    I'm a fellow Aussie just stopping in to have a read.

    HOLY CRAP I WANT QUAD SEPERATION LIKE YOURS.

    Anyway, good work haha.
    Thanks!! I actually saw your journal a few days ago and subscribed to follow your progress. Where abouts are you in Aus? The quads have certainly come along in the 6 months of training but I put half of it down to good genetics to start with.
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  15. #65
    Senior Member tomv's Avatar
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    Quote Originally Posted by GoodyGirl View Post
    Thanks!! I actually saw your journal a few days ago and subscribed to follow your progress. Where abouts are you in Aus? The quads have certainly come along in the 6 months of training but I put half of it down to good genetics to start with.
    I live out in the wild, wild Western Sydney haha.

    Don't be so modest, you train your ass off. Reminds me of a favourite quote of mine:

    "I find the harder I train, the better my genetics get."
    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.

  16. #66
    Titanium Enhanced GoodyGirl's Avatar
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    OMG! <Squeal> My legs are SO SORE! Especially my adductors and calves. Ouchhhhh. On the bright side, some good muscle growth coming!
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  17. #67
    Moderator Off Road's Avatar
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    Quote Originally Posted by GoodyGirl View Post
    My legs are SO SORE!
    I'm not suprised...those stairs look brutal.
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  18. #68
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by Off Road View Post
    I'm not suprised...those stairs look brutal.
    Combo of yesterday's leg workout in gym plus this morning's stair run 2 steps at a time. Think next time I should organise better and not kill my legs two days in a row!
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  19. #69
    Mr. Skinny Wrists Nicky's Avatar
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    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.
    5'9". 34.-----------------------------BEST LIFTS-----------------------GOALS
    Bodyweight-------------------------BE 280 x 1------------------------BE 300 x 1
    Jan 2009: 151 lbs----------------SQ 365 x 2-----------------------SQ 400 x 1
    Jan 2010: 221 lbs----------------DL 405 x 1------------------------DL 500 x 1
    Current: 214 lbs
    bulking again -- working on my DL

  20. #70
    Squat junkie Painzer's Avatar
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    Nice work in here! The volume is incredible. I'd fall down the stairs with that type of volume. Keep it up!
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

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  21. #71
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by Nicky View Post
    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.
    Somewhere in the middle of my sets, I had a 'moment'. I felt a hot flush in my head and a lump appeared in my throat and I thought "OH NO!" but nothing came up, thank god. Oh , it was close though hehehe. So far, I don't think anyone on WBB is a wuss, so you're safe Thanks for reading my journal.

    Quote Originally Posted by Painzer View Post
    Nice work in here! The volume is incredible. I'd fall down the stairs with that type of volume. Keep it up!
    I think soon I am going to need a lighter week. After the way I pushed myself through the week, I am truly knackered and need a Nanna nap this afternoon to help me recover. Thanks for stopping by again.
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  22. #72
    Titanium Enhanced GoodyGirl's Avatar
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    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.

    Night- Weights
    Back/Biceps

    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 (didn't eat the whole one, shared 1/2 with hubby). Oh, so tasty, can't believe it lasted *THIS* long!!!!
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  23. #73
    Titanium Enhanced GoodyGirl's Avatar
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    Tuesday 10th November 2009
    Shoulders


    Seated DB Shoulder Press
    5 sets
    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

    Lateral Raises
    5 sets of 10 @ 12lb DB's

    Rear Delts
    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.

    Upright Rows
    10 sets of 10 reps @ 15kg, 20kg, then 25kg for further 8 sets
    Short rest periods, pretty knackered at end

    DB Shrugs
    5 sets x 15 reps


    Wednesday 11th November
    Legs


    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

    Leg Extensions
    5 sets of 10 reps plus holds @ 35, 40, 45, 45, 45

    Leg Curls
    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
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  24. #74
    Senior Member tomv's Avatar
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    Gigi,

    Out of curiousity, why don't you do Barbell squats? And what's with the MASSIVE volume, just find you respond better to it?
    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.

  25. #75
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by tomv View Post
    Out of curiousity, why don't you do Barbell squats? And what's with the MASSIVE volume, just find you respond better to it?
    Hey Tom, I have been doing barbell squats for months, 5 sets of 10 reps each time (well that's if a smith machine counts, my gym doesn't have a squat rack ----> sucks!). The last few times I have experienced some sacroiliac joint pain going heavy (100-110kg) and given my back condition, I thought it wouldn't hurt to give the really heavy squats a little bit of a break for a short while (maybe 2-3 weeks) and mix it up somewhat with some lighter weight and massive reps. Last week I tried 10 sets x 20 and my legs (esp. adductors) have never been so sore! I loved it! Let's call it a little bit of conditioning. Am curious to see if doing these will help or hinder my next lot of squats in smith machine. ps- I'm only training legs once a week. What do you think?
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