Yetta's Offseason Training Log

[Yettamae]

Shoulders ands arms

I didn't get a chance to work my shoulders on Monday, so I combined them with my bis and trs workout today. It was a good workout day.

Shoulders
Barbell overhead press 4 x 8
30-40-40-40

Side Laterals 4 x 8
10-10-12-12

Rear Laterals 4 x 8
10-10-10-10

Biceps
Barbell curl 3 x 10
20-30-30

Hammer curl 3 x 10
10-10-12

Alternating Bicep Curl 3x 10
10-10-12

Triceps
Close grip bench press 3 x 10
30-30-30

Lying Tricep Extensions with Dumbbells 3 x 10
10-10-12

Tricep Pushdowns 3 x 10
30-30-30

Tough workout. I haven't did exercises for back to back for bis and tris in a while. It was a nice switch. My bis and tris were pretty pumped and feeling like after this workout.

Cardio
None,didn't have timeI had to rush home take a quick shower and get to class.

[Yettamae]

Legs 10/13

Barbell Wide Squats 3 x 20
30-30-30

Dumbbell Stifflegged deadlifts 3 x 20
10-10-10 (forgot that I pyramided up last set last time)

Barbell Stationary Lunges 3 x 20
30-30-30

Seated Leg Curl 3 x 20
40-40-40

Leg Extension 3 x 20
35-35-35

Single Legged Calf Raise
8-8-8

Abs
Hi 5's on the swiss ball 3 x 20

Cardio
Bicycle 20 mins

[Yettamae]

Chest and Back 10/14/07

Dumbell Chest Press 3 x 10
15-15-20

Single Arm Dumbbell Row 4 x 12,10,10,10
15,20,20,20

(Change up from wide lat pulldown. I want to try a isolation exercise to help even up my right lat with my right.)

Incline Chest Press 3 x 10
20-20-20 (All the 15's were being used. I am shocked I got through it, so that means I guess I can do all 20's for chest press next time.)

Bilateral LatPull Down
75-85-85

Dumbbell Chest Fly 3 x 10
15-15-15

Low Seated Row 3 x 10
50-50-60 (Couldn't pyramid up to 5 pounds, this particular machine didn't have that option.)

Cardio 20 mins
EFX Crosstrainer

[Yettamae]

Shoulders and arms 10/20/07

Today was a rough day. I have been severly depressed on how I look. I felt like just quiting all this training and becomming aneroxic. I don't know why, but everytime I look in the mirror I just see fat. The only results I see is in my waist line. I think weighing myself triggered these feelings again. I am whopping 135 with my clothes and sneakers on. I eat good I rarely eat shitty maybe once a week as well as drink. I have even cut my portions even more and it seems like I am getting fatter. This all can't be muscle. I still see cuts, but I think I look like a powerlifter. I dunno. I need someone to talk to about this. It seems like no understands me.

Today was a rough day. I have been severly depressed on how I look. I felt like just quiting all this training and becomming aneroxic. I don't know why, but everytime I look in the mirror I just see fat. The only results I see is in my waist line. I think weighing myself triggered these feelings again. I am whopping 135 with my clothes and sneakers on. I eat good I rarely eat shitty maybe once a week as well as drink. I have even cut my portions even more and it seems like I am getting fatter. This all can't be muscle. I still see cuts, but I think I look like a powerlifter. I dunno. I need someone to talk to about this. It seems like no understands me.

Shoulders and arms

Barbell press 4 x 8
40-40-40-40

Side Lateral 4 x 8
10-10-12-12 (Will go up 12lbs 2nd set next time)

Rear Delt Machine 4 x 8
15-15-15-15 (Ok I think I can bump up to 30 next workout, just testing the waters.)

Barbell Curl 3 x 10
30-30-30

E-Z Barb Preacher Curl 3 x 10
17-21.5-21.5 (Will do 21.5lbs for 1st set next time)

Hammer Curl 3 x 10
10-10-12 (Will do 12 for all 3 sets next time)

E-Z Bar Close Grip Press 3 x 10
21.5-21.5-27.5 (Too easy will go up to 10 lbs plates next time)

Lying Tricep Extension with Dumbbells 3 x 10
10-10-12 (Will go up to 12 next set next time)

Tricep Pushdown 3 x 10
30-30-30

Cardio 20 mins
EFX trainer

[Yettamae]

Chest and Back 10/21/07

Machine Chest Press 3 x 10
36-36-48 (Will go up to 48 next for the second set next time)

Single Arm Dumbbell Row 4 x 10,10,10,10
15-20-20-20

Plated Machine Incline Chest Press 3 x 10
(Bar weighed 25 lbs) 45-55-55

Bilateral LatPull Down
85-85-85

Dumbbell Chest Fly 3 x 10
15-15-15

Low Seated Row 3 x 10
50-50-60

Abs
Giant Set 2 x 20,15
Crunches
Alternating oblique crunches
Leg raises
Clam crunches

Cardio 20 mins
EFX Crosstrainer

[Yettamae]

Legs 10/22/07

Been have some pain in my knees lately, so I am going to switch to Leg Press for a while.

Leg Press (Wide stance) 3 x 20
110-110-120

Stifflegged Deadlift with dumbbells 3 x 20
10-10-12

Reverse Lunges with dumbbells 3 x 20
12-12-12

Leg Extension 3 x 20
36-36-36

Seated Leg Curl 3 x 15
40-40-40

One Legged Calf Raise 3 x 20

Cardio:
Treadmill: Power walking on high incline 20 mins

I didn't get a chance to go to the counseling center as planned. I had a lot of things to do before my husband arrives in Florida tommorrow. I am going to push for an appointment on Friday.

[Yettamae]

Shoulders and arms 10/26

Barbell press 4 x 8
40-40-40-40

Side Lateral 4 x 8
10-10-12-12

Rear Delt Machine 4 x 8
15-15-30-30 (Will do 30 lbs for all 4 sets next time)

Barbell Curl 3 x 10
30-30-30

Alternating Bicep Curl 3 x 10
12-12-12

Hammer Curl 3 x 10
12-12-12

E-Z Bar Close Grip Press 3 x 10
37.5-37.5-37.5

Lying Tricep Extension with Dumbbells 3 x 10
10-12-12

Tricep Pushdown 3 x 10
30-30-30

Abs

Giant set 2 x 20
Crunches
Alternating oblique crunches
Leg raises
Clam crunches

Cardio 20 mins
Treadmill Powerwalking on High Incline
__________________

[laurie]

Hey girl. was thinkin bout ya. is ur hubby there? how r things?

[Sasa]

Shoot nice works outs

[Yettamae]

Legs 10/27/07

Leg Press (Wide stance) 3 x 20
110-110-120

Stifflegged Deadlift with dumbbells 3 x 20
10-10-12

Reverse Lunges with dumbbells 3 x 20
12-12-12

Leg Extension 3 x 20
36-36-36

Seated Leg Curl 3 x 20
40-40-40

One Legged Calf Raise 3 x 20

Cardio:
Treadmill: Power walking on high incline 20 mins

[Yettamae]

Chest and Back 10/29/07

Machine Chest Press 3 x 10
36-48-48 (Will start at 48 next time)

Bent Over Barbell Row 4 x 10,10,10,10
30-30-30-30

Plated Machine Incline Chest Press 3 x 10
(Bar weighed 25 lbs) 55-55-55

Bilateral LatPull Down
85-85-85

Machine Pec Fly 3 x 10
15-15-15

Low Seated Row 3 x 10
50-50-60

Abs
Giant Set 2 x 20,20
Crunches
Alternating oblique crunches
Leg raises
Clam crunches

Cardio 20 mins
EFX Elliptical Machine

[Yettamae]

Hey girl. was thinkin bout ya. is ur hubby there? how r things?

Yes, my hubby is here finally! I spent the weekend with him and he loves the place I picked for us to live. I talked with him about my issues and he understood how I felt at least and that maybe I should talk to someone. I haven't got a chance to get to a counselor yet. Hopefully this week. I still go in and out of these feelings.One of my friend's who competes says the problem is that I need to learn how to love myself. I think that is part of it. I never did. So maybe a counselor can help me there.

[Yettamae]

Shoot nice works outs

Thanx!

[Thate]

I have been severly depressed on how I look. I felt like just quiting all this training and becomming aneroxic. I don't know why, but everytime I look in the mirror I just see fat.

Most of us are never completely happy with our physiques. It is referred to as muscle dysmorphia. You are definitely not alone.

[laurie]

Most of us are never completely happy with our physiques. It is referred to as muscle dysmorphia. You are definitely not alone.

some minimize other people's situation if you dont know how severe it is. some levels get into eating disorders.......I agree we all have our "issues" but some need to be dealt with when they reach a certain point..............