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Post by Karrie on Nov 20, 2007 14:11:24 GMT -5
My first meet was just an AWESOME experience for me, and I am gearing up for the next local meet in March. It is another full meet, squat, bench and deadlift. These numbers are what I am thinking for March: the goal is squat 160; bench 115 and 200 deadlift, which would bring the total weight to 475lbs!!! Not too shabby for someone who weighs around 117!
I "unofficially" started my training last night. The reason I say "unofficially" is b/c my trainer, Greg, has been out of town 1) to help Bernie, Frank's wife, at the national bench press meet this past weekend and 2) he is heading out of town for Thanksgiving. So I just took our last training cycle's program and upped the numbers just to get a bit of a jump start until we get something officially rolling. So last night I did deadlifts and assistance work:
Front squats: 5x5, started with the bar since it has been a few weeks since I have really trained, then did 55, 60, and then 65 for the last two sets.
Deadlifts: I did 6X1, again I just did weight I knew I could do since it has been a few weeks. I did 135,145, 155, 165 and then 175. Felt great.
Power cleans: 3x3, I did 55 for the first set and then 65 for the last two.
DB rows: Long story short, every weight I needed some else had so I did 25x8; 35x8 and then 45 for 5.
Bi's: Hammer db curls: 25x8; 30x8; 35x6 Regular db curls: 25x8; 30x6x6
ABS
Did cardio in the morning for about 20 min.
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Post by RUBICON19 on Nov 20, 2007 14:33:06 GMT -5
Nice..... Best of luck raeching your goal!!!!
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Post by Karrie on Nov 21, 2007 12:09:20 GMT -5
Nice..... Best of luck raeching your goal!!!! Thanks! Tonight bench, tri's and cardio! ;D
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Post by Karrie on Nov 27, 2007 9:22:50 GMT -5
Due to Thanksgiving my workouts were a little off so back on track this week. Last night I had an AWESOME wo! I kicked butt, big time! Box squats at parallel: 5x5: set one@65lbs: set 2@75;3@85; 4 and 5 at 90. SL deads: 8X3: set one@50; set 2@60;3-@70; sets 4-8 @80 Bench: 8x3: set one @65; set two @75; 3-8 @85 assistance: shoulders: presses: 2x12; both sets with 17.5 db's Db front lat raises: 2x12; both sets with 17.5 BB front lat raises: 2x12: 30lb bb-could have done 40lb bb but my shoulders were numb rear delts: 2x12 10lb db's Tri's: 2 arm over head ext; 2x12: set one with 35 and 2nd set with 40lb db dips: still struggle with these; one set of 6 and the second 5 pushdowns: 2x12: set one with 35 and set 2 with 40 Pullthroughs(I do these instead of goodmornings: 2x12 with 25lbs ABS This morning did 30 min of cardio
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Post by mrbeefy on Nov 27, 2007 9:33:29 GMT -5
Looks good Karrie! I think you can handle those goals easily (just don't smudge your lipstick ) I started back yesterday too. Getting a little anxious. Bernie I both started cardio back too. Just waiting for Greg to get back so we can talk about whre to go from here! Keep liftin' Girlie !!!!
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Post by Karrie on Nov 27, 2007 9:39:48 GMT -5
Looks good Karrie! I think you can handle those goals easily (just don't smudge your lipstick ) I started back yesterday too. Getting a little anxious. Bernie I both started cardio back too. Just waiting for Greg to get back so we can talk about whre to go from here! Keep liftin' Girlie !!!! "Don't smudge the lipstick" You, Bernie and Greg soooo get me now!!! #alol8tc# Love it! I was too anxious so I told Greg I took the old routine and upped my numbers to get started. AND the cardio feels AWESOME!!!
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Post by Sareen on Nov 29, 2007 0:05:48 GMT -5
Looks good Karrie, keep the update coming...
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Post by Karrie on Nov 29, 2007 8:36:03 GMT -5
Looks good Karrie, keep the update coming... Thanks Sareen! This morning did cardio for 30min. Work out tonight, not sure yet what I am working need to look. ;D
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Post by mrbeefy on Nov 29, 2007 8:48:59 GMT -5
Hey Karrie! Keep on working at it! Those numbers are coming right along! I did bench last night, while Bernie walked on the treadmill. Feels good to get back at it! Well, we're going away for the weekend to a Castle in Hocking Hills for my 50th B-day Talk to ya when we get back!
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Post by Karrie on Nov 29, 2007 9:21:07 GMT -5
Hey Karrie! Keep on working at it! Those numbers are coming right along! I did bench last night, while Bernie walked on the treadmill. Feels good to get back at it! Well, we're going away for the weekend to a Castle in Hocking Hills for my 50th B-day Talk to ya when we get back! HAVE A WONDERFUL TIME! HAPPY BIRTHDAY! Thanks for the encouragment! I keep plugging away!
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Post by masterschamp on Nov 29, 2007 13:09:35 GMT -5
Good Luck Karrie. I'm pulling for you.....well, actually you are doing the pulling, but you get it.
Keith
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Post by Tim Wescott on Nov 29, 2007 16:42:34 GMT -5
For a 117 pound lady,you`re stronger than Hell Karrie.
I`m sure you`ll reach your goal total...........just get intense and stay intense!!
PS- Tell Tery I said hi and I hope he`s doing well.
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Post by Karrie on Nov 30, 2007 10:30:49 GMT -5
Good Luck Karrie. I'm pulling for you.....well, actually you are doing the pulling, but you get it. Keith Thanks Keith for "pulling" for me, LOL! ;D
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Post by Karrie on Nov 30, 2007 10:33:06 GMT -5
For a 117 pound lady,you`re stronger than Hell Karrie. I`m sure you`ll reach your goal total...........just get intense and stay intense!! PS- Tell Tery I said hi and I hope he`s doing well. Thanks Tim! I truly enjoy powerlifting b/c I lift what I can lift, me against the weight and when someone is stronger than me it gives me a goal to shoot for! ;D
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Post by Karrie on Nov 30, 2007 10:50:28 GMT -5
Last night-dead lifting: Every other week we do dead lifts from the floor and every other week in the rack and the rack is at different pin heights every work out we do them in the rack. Also when we do them in the rack we warm up and keep doing one rep adding weight each time until we miss..SOOOOO...last night rack deads just below the knee: warm up: 95x3; 115x3 and 125x3: then started one rep until I missed: 155x1; 175x1; 185x1; 205x1; 225x1; 245x1; 255x1; 265x1 and missed 275! I am thrilled I pulled 265!! #smileygrouplaugh5js#
Face pulls: 3 sets x10 reps: 20x10; 25x10 and 30x10 DB rows: 3x10: 25lb db's x10; 30x10; and 35x8 Calves: press on leg press: 3x10 at 360 seated calf raises: 3x10 at140
ABS
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Post by Roger on Nov 30, 2007 12:38:12 GMT -5
265 lbs You go GIRL ! Impressive
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Post by Karrie on Nov 30, 2007 15:24:32 GMT -5
265 lbs You go GIRL ! Impressive Thanks! Granted it was not from the floor but 265 no less!! ;D
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Post by beckie on Nov 30, 2007 23:04:03 GMT -5
Well done Karrie!
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Post by Karrie on Dec 3, 2007 11:56:50 GMT -5
Well done Karrie! THANKS MY KIWI FRIEND! ;D Saturday bench: 90lbs for 5 sets of three; then 100 for 1! VERY EXCITED ABOUT THIS B/C THE 100 WENT UP EASY! WHICH MEANS, PER MY HUSBAND, I PROBABLY HAVE A 105 BENCH NOW AND MY GOAL FOR MARCH IS 115! Incline db's: 3 sets of 10 with 30lbs flat db's: 3 sets of ten with 30lbs bi's: DB curls: 35 for 3 sets of ten hammer curls: 35 for 3 sets of ten ABS
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Post by Karrie on Dec 4, 2007 9:49:39 GMT -5
Last night squats: Box squats 2in below parallel. VERY hard and I am REALLY sore today. Did 5 sets for 5 reps; set one-55; 2-65: 3-75: 4 and 5 with 85.
SL deads: 3 sets for 10 reps: set one-80 lbs: sets 2-3 90lbs
Bench: 8 sets for 3 reps: 75lbs for all eight sets.
Shoulders: side lats: 20lb db's for 3 sets of 10 front lat raises: 20lb db's for 3 sets of 10 rear delts: 10lb db's for 3 sets of 10 traps: 3 sets of 10
Tri's: cg bench presses: 3 sets of 10 with 60lb bb 2 arm over head ext : 3 sets of 10; set one-with 30lb db; sets 2-3 40lb db
3 different weighted ab exercises.
Great wo! VERY sore today!
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