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Post by beckie on Jul 13, 2006 4:23:54 GMT -5
Bench press is my weakest lift-I think my max is about 75lb...you are doing great!!!
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Post by tiffany on Jul 13, 2006 5:40:00 GMT -5
Thanks beckie and karrie, I've been able to maintain most of my strenght in my upper body, it's my legs that are lagging. Cardio only today. It finally stopped raining and I would love to jump on my bike and go for a nice long ride but I'm supposed to avoid hills for now and that is impossible around here so off for a walk it is. Hope everyone has a great day
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Post by sapphire on Jul 13, 2006 14:37:55 GMT -5
Hey Tiff!!
Man benching is so frustrating to me, I am totally stuck at 90-95 pounds!! I cannot seem to get over that hump. Eric , my coach tells me to be patient and my bench will go up when I start my bulk. ;D
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Post by tiffany on Jul 13, 2006 16:00:46 GMT -5
Hey Tiff!! Man benching is so frustrating to me, I am totally stuck at 90-95 pounds!! I cannot seem to get over that hump. Eric , my coach tells me to be patient and my bench will go up when I start my bulk. ;D Does you're gym have 2 1/2 lb plates? Mine doesn't so I went out and bought my own. I was stuck before but that was because I was having to go up 10lbs. Troy said it would help even more if I could find 1 1/4 lb plates. If I increased every week by 2 1/2 lbs, it wouldn't be a big jump each time, barely noticable, but it would add up and eventually be benching more than I ever thought possible. He found some 1 1/4 lb magnets on the internet but they don't ship to Canada #smileydunno9gx#
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Post by Karrie on Jul 13, 2006 19:49:33 GMT -5
Hey Tiff!! Man benching is so frustrating to me, I am totally stuck at 90-95 pounds!! I cannot seem to get over that hump. Eric , my coach tells me to be patient and my bench will go up when I start my bulk. ;D I think Tiff has a great idea with the 2 1/2 pound plates. My gym has them and they are great at times. Also, another thing you may want to try is maybe try to get more reps. The higher reps you do the stronger you will get and then be able to move up in weight. That happened to me...I was stuck at 25lb DB's for incline and flat presses. I increased my reps and I was finally able to move up to 30lb DB's.
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Post by tiffany on Jul 14, 2006 13:41:23 GMT -5
Todays work out, had a spotter today Pull Ups assisted 24x1 Deadlifts 12@95x3, 8@95,6@95 (no straps so low weights, working on increasing grip strenght) BB Rows 12@45x3 (will go heavier next time) Neutral Grip Pull Downs 12@40,12@60 (will go heavier next time) Barbell Curls 2@35x12 Preacher Curls 10@32x2,12@27 Abs - weighted double crunch 15@25,15@35,15@40 Boy do I have a lot of work cut out for me to get weights to where I would like to see them
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Post by Karrie on Jul 14, 2006 14:18:26 GMT -5
Great wo Tiff!!! STRONG deadlifts!!!!! ;D Curls lookin' good too!!!! We are never were we want to be.....that is why where are all MENTAL!!!!! Any plans for the weekend?
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Post by sunshineslynn on Jul 14, 2006 14:33:28 GMT -5
Great workouts honey. FYI when you are at a sticking point do this it works wonders. Pause reps. When doing your normal rep pause on the downmovement then count 5-10secs then push it back out. Also doing TRUE negatives works wonders to. Why I say true negatives are utterally puking material but make sure you have a wonderfull spotter.
Smiles s
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Post by tiffany on Jul 15, 2006 11:00:05 GMT -5
Thanks Sunshine, usually I work out solo, not too many people crazy enough to be in gym at 5 am but when I have Troy to spot me he definitaly pushes me to my max. Today I added in some leg presses to try to help strenghten my legs but hip was really sore, luckily the owner was there and he rushed to my rescue and hepled me finish off my last set.
How do you post your weight when using the sm? Not sure what starting resistance is so I justed listed plate weight #smileydunno9gx#
Flat Bench Press / smith machine to clavicle 3x10-12@50lb 12x10x10 Incline Flyes 3x10-12@20lb 12x12x12 Side Laterals 3x10-12@10lb 12x12x12 Bent Laterals 3x10-12@10lb 12x12x12 Dips 12x1 @bw Leg Press 6@90,6@180,6@230(last 2 negatives only)
Skipped cardio at the gym as I plan on doing some yard work then bike to a friends with the kids for an afternoon in the pool.
Back to work tomorrow, a week off just isn't enough #rantingsmiley2sx#
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Post by Karrie on Jul 15, 2006 11:26:42 GMT -5
Tiff, Great wo!!! Pretty strong on those leg presses!!! ;D Be very careful with that hip! One thing you could try...if the hip bothers you again while leg pressing maybe lighten up the weight and see if that helps...if it does then just increase your reps!!!!!
I do not use the smith machine for bench but at my gym our bar weighs like a ridiculous amount-45lbs, so if you know the weight of the bar just add the total weight of the plates to the bar amount. If you do not know the weight of the bar ask someone who works at the gym they should be able to help you. I hope that made sense and was helpful.
Have a fun weekend...so HAPPY to have another STRONG woman here!!!!!! ;D ;D ;D ;D ;D
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Post by tiffany on Jul 17, 2006 6:44:23 GMT -5
Thanks for all the support Pull Ups 24@bw (no one to assist so had to jump up on the last few) Dead lifts 12@95x4,10@95 Barbell Rows 12@50x3 Neutral Grip Pull downs 12@80x2 Barbell Curls 3@45x8 Preacher Curls 12@30,10@30x2 Ran out of time so will do some cardio and abs after work, I think I'm going to go blading down on the parkway, haven't done that in a while
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Post by Karrie on Jul 17, 2006 8:48:04 GMT -5
I love that you do pull ups!!! I need a spot too, but hey, you did do them by yourself...even if you did jump up a bit!!!!
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Post by sunshineslynn on Jul 17, 2006 12:50:50 GMT -5
great workout there sugar. Hey a great way to not have a spotter on pull ups is get one of those exercise rubber bands hook it around the bar you are going to do pullups then hook one foot in the loop (probably need extra long ones.) and it will help just a little. Try it you will like it.
smiles s
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Post by Karrie on Jul 17, 2006 15:26:56 GMT -5
great workout there sugar. Hey a great way to not have a spotter on pull ups is get one of those exercise rubber bands hook it around the bar you are going to do pullups then hook one foot in the loop (probably need extra long ones.) and it will help just a little. Try it you will like it. smiles s I am going to give that a try myself!!!
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Post by sapphire on Jul 17, 2006 15:50:36 GMT -5
Ohh Blading sounds like FUN!! I wish I could go with you Tiff! ;D GREAT WO BTW!
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Post by Karrie on Jul 18, 2006 19:36:23 GMT -5
Tiff, Hope you had a good day!!! Have a great wo Wed morning!!! I love it....early bird!!!!! ;D
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Post by beckie on Jul 19, 2006 5:07:26 GMT -5
24 pullups-I can't even do 1 by myself! Whats your secret???
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Post by tiffany on Jul 19, 2006 18:43:43 GMT -5
24 pullups-I can't even do 1 by myself! Whats your secret??? I wish I could say I could do them all in a row, maybe one day. But for now, I started with a 1 minute rest between each one and am slowing decreasing the rest time each week. By the end of this program, we hope I will be able to do 3 sets of 8, here's to keeping my fingers crossed. Troy gave me the go ahead to try the rubber band, but only on the last few when I start to stuggle. Great idea Sunshine ;D
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Post by beckie on Jul 19, 2006 18:59:31 GMT -5
Thanks for the tips! When my shoulder comes right I will give that a go
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Post by tiffany on Jul 19, 2006 19:21:35 GMT -5
Had a ruff couple of days. Work has been *#!@ sometimes I wonder if taking time off is really worth it. Just doesn't seem like there is enough time in a day to get everything done and this heat isn't helping. My friends are driving me crazy. It's my BD this weekend and they all want to take me out to get "smashed". Well, I don't drink and I don't like doing the bar thing. It's to the point I'm not even answering the phone anymore. The X is going to take the kids and I'm going to hop in the car and go see Troy. Maybe he'll serve me my pre-work out shake in bed before he hauls my sorry old body to the gym ;D Well now that I got that off my chest, today's work out Bench Press 8X3@95 (had a surprise spotter so was able to go heavier Incline DB Press 11@30,10@30 Decline DB Press Neutral Grip 8@25,12@15 (wasn't doing it right at first so weight was too heavy, dropped weight but then corrected form then it was too light ) Shoulder Press 6x3@45,6@50 Upright Rows 2x12@55,11@55 Dips (50 sec rests) 15@bw, finished off with 4@bw no rest Lying Tricep Extensions 2x12@35,10@35 SS with V-sit pull in3x20 V-sit with twist - 10 slow and full then 10 fast and small x3 with 10lb DB(if that makes sense) Felt weak today, didn't get full sets out. Sleep has not been so good lately and really is affecting my energy level
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