irongirl's off season journal

[irongirl]

This evening's training....it was hot and humid as hell in their today- horrible for training. I was beat to a snot after doing biceps.

Alternate DB curls....30 x 8/6/6

Pinwheel curls....25 x 12

Leg Extensions....60 x 15
50 x 15
40 x 15

SLDL's (BB)....90 x 8 (3 sets)

Stationary Lunges (20 lb DB's).... 3 sets of 12

Squats (free standing)....90 x 10 (3 sets)

That' s it!!

Will do cardio Sat and Sun.

[goes4ever]

pinwheels curls, hmm, can't remember what they are

[Jester]

pinwheels curls, hmm, can't remember what they are

Instead of curling parallel with your body... you bring the dumbell across your body and up to the sternum.
The ROM has the dumbell crossing the center axis of your body and has your elbow pointed out to the side.

Very nice work IG....
Take it easy on the lightweights at the gym... they have fragile egos.

[PTAaron]

Glad to hear you are 'back to normal'!
Thats funny about the guy leaving the gym because a woman was doing more weight... That sort of stuff used to happen when my ex-wife would come to the gym. She would ask to work in on leg press and then do the same weight as the guy that was on the machine - only she would use it like a warmup... and the guy would usually turn all red and say 'you can have it', then go work on something else. Happened a few times... really funny. As far as I am concerned a woman doing more than me is the same as a guy doing more than me - and I am impressed either way!

Nice workout in there too... those damn forearm exercises always hurt so bad.

[irongirl]

Hey Jes...nice of you to stop in. I missed ya

Thanks! That guy doesn't bother me, that's just more incentive for me to lift heavier!! What cracks me up is that guys like him think they can just go in and lift, expect to lift heavier, but put nothing into it outside the gym, and when they do lift their form sucks. LMAO. Geez I could rant on about that all day!

I'm working night shift this weekend, so I did cardio when I got up today. 30 min on elliptical, 10 min on bike, and some ab work.

[irongirl]

Yesterday evening's training....

Flat DB bench...

(LT) 45 x 7/4/2
(TT) 45 x 7/5/2

DB Shoulder press...

(LT) 30 x 8/5/4
(TT) 30 x 10/6/7

Close Grip Bench...

(LT) 80 x 10/8/6
(TT) 90 x 10/7/5

Rack chins

(LT) 12
(TT) 13

Deads (floor)

(LT) 220 x 6/4
(TT) 210 x 2, 160 x 6

Been a long time since I did deads from the floor, so I'm gonna have to work my way back up I guess.

Otherwise was a great workout

[goes4ever]

your deads are nothing to be ashamed of............pretty good #'s if you ask me

[irongirl]

your deads are nothing to be ashamed of............pretty good #'s if you ask me

Thanks! Oh, I'm not ashamed. I just expected too much for not having done them in awhile. The nuumbers will climb up if it fuckin kills me! I am determined to do better this time around. I HAVE to bring my middle back up- so I gotta get down to business- no excuses.

[Matt76]

yeah u are looking pretty strong if you ask me

[irongirl]

Thanks Matt!! I'm trying I have no partner now, so I really have to get tough with myself so I don't slack off. Sometimes having someone there to cheer you on makes all the difference.

[mpresiv]

deads are looking good.....bout the same weight as I use....lmao

[Stout1]

Looking great IG!

[irongirl]

Thanks guys! My back is stiff as hell today

Cardio this morning x 40 minutes. 30 min elliptical, 10 min bike. I didn't bother my back at all- I thought it would, so that was cool.

Will train this evening before work.

[PTAaron]

Nice looking workout IG!! I need to get back to doing rack chins - I loved those!

[irongirl]

Thanks Aaron! I hate them cause I SUCK!! But they are an awesome exercise.

Couple pics for someone who asked Fawk, lots of extrra padding But this is as big as I get this time!!