~Serine's Just Do It Journal~

[chrystalr]

doh - we should know better by now with the shrugs - I sorry girl. Best thing to do is ice and ibprofin for right now. First few days/week that's what you want to do. Make sure you're icing down far enough into your back though; usually it's the mid trap that gets pulled not your neck or top of your shoulder. I'll show you were at work today.

Sorry again girl that sucks!

[serenebeing]

No kidding.....couldnt sleep..just lay there awake....gonna go cardio...might as well....
Will see you soon..
and its so not your fault...that would be me getting the 60# to go for 8-10...bah

[Karrie]

serenebeing said:

Idol?? Pift...see me in real life, and you would be dissapointed. lol. I am kinda dumpy lookin. Not near the beast I want to be..hahaha....lean beast that is.

Anyhow.... wo
18 min HIIT on Step mill (grab me the garbage can!)
level 12 for 1:12 level 15 1:12 min.....oh yeah

Later on.... (not including the wo I did for the photo people...Chrystal said I wouldnt mind...yeah...hahaha ahhhhh)

Back day!!!!
Narrow lat downs
100# X15
120#X8
110# X8

T-Bar Rows
(whatever it weighs) + 25 X15
+35 X12
+50#X10

Reverse cable flies single
2.5 kg X 15 (damn thing is in KG !!!)
7.5 kg X8
5 kg X15 (no middle ground :mad:)

Swiss Ball lower back extensions
3 X15

Straight arm pull downs single pulley
25# X15
30#X15
35# X15

Incline shrugs
50#dbs X12
60# X9 X10 (damn grip)

Ab Machine wted
50# X15
60# X10 X12 (owww)

Wanted more so bad....but had to stop....what the hell???

WOW!!!! YOU AND YOUR PARTNER MOTIVATE ME!!!!

I AM SORRY YOU WERE AWAKE AND COULD NOT SLEEP. I HATE THAT!!!!! I probably would not directly work your traps until it feels better or else you could further injury it!! Actually a heating pad wokrs WONDERS on your muscles!!!! That may be helpful!!!

[beckie]

I hope your trap stops hurting soon..I have a neck impingement that is a real pain-literally sometimes...

Your training is AWESOME

[chrystalr]

Thanks ladies!
I iced it down good.
Didnt hurt so bad once I got moving....in fact, thats about the only time it doesnt hurt.

AM cardio
35 eliptical on gluteal program
10 min step mill on killer intervals
level 18 to level 20....39 secs each...wowza!

Squats
(was nervous having bar on traps...and I think I was distracted....not happy with my out put today )
115# X15
185# X10
205#X12

Single leg sled
180# X10
215# x 10 X12
(hip felt like it was giving...wtf??? Stupid body, why?? *shakes fist at sky)

Sumo squats DB
55# X15
65#X15
80# X15 (higher wt next time)

Quad ext
120# X12
160# X8 X8

Leg raises with swiss ball in feet 2 X15
+ 1 set with 12 # medicine ball

3 way squats
X12 narrow X12 wide X12 toes out for 3 sets

Needed more, but what? Bah!!!

I am just irritated... I hate when I feel weak. It really pisses me off...its like what did I do wrong, and why cant I this time?

Any how....good day other wise.

[chrystalr]

Oh snap!!! This is Serine BTW ^^^^^^lol.

[tiffany]

Doesn't look like a weak workout to me, you did great!!

Did you do your work out right after cardio or was it later on in the day?

[Tim Wescott]

chrystalr said:

Thanks ladies!
I iced it down good.
Didnt hurt so bad once I got moving....in fact, thats about the only time it doesnt hurt.

AM cardio
35 eliptical on gluteal program
10 min step mill on killer intervals
level 18 to level 20....39 secs each...wowza!

Squats
(was nervous having bar on traps...and I think I was distracted....not happy with my out put today )
115# X15
185# X10
205#X12

Single leg sled
180# X10
215# x 10 X12
(hip felt like it was giving...wtf??? Stupid body, why?? *shakes fist at sky)

Sumo squats DB
55# X15
65#X15
80# X15 (higher wt next time)

Quad ext
120# X12
160# X8 X8

Leg raises with swiss ball in feet 2 X15
+ 1 set with 12 # medicine ball

3 way squats
X12 narrow X12 wide X12 toes out for 3 sets

Needed more, but what? Bah!!!

I am just irritated... I hate when I feel weak. It really pisses me off...its like what did I do wrong, and why cant I this time?

Any how....good day other wise.

We`re talking impressive poundages here!!

Way to go!! #arockon6ha#

[Karrie]

chrystalr said:

Oh snap!!! This is Serine BTW ^^^^^^lol.

#bcrazylaugh4ua# LOL!!!!! I was cracking up when I caught that you posted your wo in Serine's journal...... ;D ;D ;D

You did have an AMAZING WO!!!! Your strength just BLOWS ME AWAY!!!!! #highfive5wp#

[chrystalr]

haha - I didn't post in Serine's journal - she used my computer at work to post hers and I was still logged in. Those are her numbers

What a goon!!

[sunshineslynn]

lmao......way to go serine on the workout and make sure to rest that trap for it to heal fast.


smiles
s

[Karrie]

sunshineslynn said:

lmao......way to go serine on the workout and make sure to rest that trap for it to heal fast.


smiles
s

I hope your trap is feeling better today!!!!

[serenebeing]

Thanks for the well wishes.
Again...hurt like mad until I did cardio....then is was less.....
and I tweaked it lifting today.....argh.

Cardio mixed for 20 mins

2 sets of 6 pull ups (bored)

Reverse lunges on smith
50# X30
130#X30
160# X20
Stiff Deads
115# X15
165# X 10 X8 (had to stop and drop wt )
115# X8
Leg curl machine upright single
50# X12
60# X10
65# X8
Crunches 25 +20 +20 <last 2 obliques
wted ab machine
35# X20 X30
Calf sled
6 plates
X15 reg
X15 in
X15 out
X15 reg

[Karrie]

STRONG on those reverse lunges!!! I LOVE lunges!!! I hope you cannot walk tomorrow..I mean that in the best way...coming from a fellow lifter!!!! ;D ;D ;D ;D ;D ;D ;D

Another FABULOUS WO!!!!!!! #arockon6ha#

[serenebeing]

Karrie, feeling the love, but unfortunatly...as my trap wouldn't allow me to lift my regular wt...I feel nothing. (except pain in my neck, that is.)
Hurt this am...wasnt too bad....then Keith adjusted the muscles..and it was inflamed like a mofo....owwww. Ice and Advil kinda loosened it up. But daym I was zonked off those endorphines....love em!

Am shoulder wo (very light)
10 min bike wu

DB press
15# X15 X15 X15
Lat raise
10# X15 X15 X15
Palm up front raise
8# X15 X15 X15
Bosu squat (got bored)
15 X15 X15
External/ Internal rotations
7.5 kg 3 sets of 15 for each arm
Thumb down raise
5# X15 X15 X15 <----sissy...lol
Bent over rev fly
5# X15 X15 X15

Much later...

EZ bar preacher curls
+10# X15
+20#X15
+30#X10

Rope bi curl
27.5 kg X15
37.5 kg X10 X10 (help on last 2)

DB salutes
20# X30
25# X18 X20 (nice pump here)

Single pulley tri pull down/rope
30# X15
40# X15
50# X8 (help on 2)

Single cable kick backs
20#X30
30# X20 X24

Dips
11.5 X 9 X 10

Bi drags with bb
30# X20
40# X12
50# X10

Single reverse grip tri pull dwn
12.5 kg X24 X20 X24

All she wrote.... Great wo!

[serenebeing]

Argh....quick bought of frustration alert!

Jeans are tight.....I have to stretch the legs and ass so much
I know blah blah blah.....but its hard to accept this as a consequence of lifting. ARGH!!!
Its like I cant have big legs and not go through this process.
Maybe if I knew if it were mucle.....
whatever...
/rant.

[Karrie]

serenebeing said:

Argh....quick bought of frustration alert!

Jeans are tight.....I have to stretch the legs and ass so much
I know blah blah blah.....but its hard to accept this as a consequence of lifting. ARGH!!!
Its like I cant have big legs and not go through this process.
Maybe if I knew if it were mucle.....
whatever...
/rant.

First off, great wo!!! Strong bi's!!! Be careful with that trap!!!! I am glad to hear the ice and advil helped out!

Second, I get you on the jean thing!!! My issue is not only are my legs and but bigger/harder but my waist is very small. So, I may find a pair of jeans that fit in the legs but then they are huge in the waist. The best brand, which the girls have heard me say before, for my shape are GAP jeans. They have a curvy stretch fit and I am actually able to get my size. Just a thought!!!!

Like we said before..RANT away...you've got your back!!!!

[tiffany]

It's amazing what we will put our bodies through - injuries and still getting in an awesome work out.

Weighted dips? #bowdown3ht# #bowdown3ht# LOVE IT!!!

[chrystalr]

Hey girly - thanks for the call, means alot. Everything's fine on this end - just a little wierd is all...

Glad you and Eric were able to get out and go drive - I know you both like to do that. Hopefully the MIL isn't driving you too nuts... remember she'll be gone soon - maybe not soon enough but soon - and you'll have the house to yourself again.

TTYL!
~C

[serenebeing]

chrystalr said:

Hey girly - thanks for the call, means alot. Every thing's fine on this end - just a little weird is all...

Glad you and Eric were able to get out and go drive - I know you both like to do that. Hopefully the MIL isn't driving you too nuts... remember she'll be gone soon - maybe not soon enough but soon - and you'll have the house to yourself again.

TTYL!
~C

*from the shadows I coo "soooon so sooonnnn yesssss"*
Yeah, not soon enough. But what can you do?

I dont know why, but I love to ride. We just put in a CD and go. Sometimes we dont even talk....some times we do. Its one of the easiest places for me to talk, like its safer...lol.
But that time is our time, and I treasure it for sure. I miss the guy. I miss all the time we spent together when we first met. But I know this period of time will pass.......but its hard.
Just a matter of filling that time with something purposeful and meaningful to me.........
and if I could...I would go to school, work and lift.....if life were perfect...and I will be happy with that.

I hope you are doing ok...I am sure I will talk at you tomorrow. Hang tight girly.....