irongirl's off season journal

[mpresiv]

Irongirl: Do those lunges with a barbell. If I can explain any better, try to do them by alternating each leg. Do them just like walking lunges but spring yourself back up to the beginning position, ...then do the other leg. Make sense?? Kinda hard to explain that one. I've never been a fan of smith lunges, they work basically like squats. I hope this helps, if not pm me

[irongirl]

Gotcha mpresiv Good, cause I hate them on the Smith machine- too hard on my back, just not a natural movement. I will try them that way- springing back into the starting position, and see how my knee holds up. I have found this very hard on it in the past. But I'm sure it's just a matter of getting used to it.

[mpresiv]

If they still hurt let me know...

[goes4ever]

whatever you do, make sure you don't lose that new title

[irongirl]

whatever you do, make sure you don't lose that new title

OMG!! How long has that been there? LOL Being bootylicious is cool

[PTAaron]

Just make sure you step far enough on your lunges that your knee doesnt' go past your toes (looking from the side) ... letting that happen is not so good for the knee.
Nice title by the way

[irongirl]

Yup, I'm real big on form in everything I do in the gym. I never let my knee go past my toes. I am really careful when it comes to anything about my knees.

Thanks

[irongirl]

Yesterday's training.....I worked the night before, had 2 hours sleep, so my energy sucked.

Incline bench (Smith)....# is weight on the bar
(LT) 50 x 8/10 70 x 5
(TT) 70 x 4 50 x 8/6/4 ....a little fucked up, I know

DB Shoulder Press
(LT) 30 x10/6/7
(TT) 35 x 7/4/3

Skullcrushers
(LT) 60 x 10, 40 x 10
(TT) 40 x 20

Close grip pulldowns
(LT) 120 x 7/6/5
(TT) 105 x 9/6/5 ......told ya, my energy sucked. But the 105 was a good weight for me. I could really squeeze it, was able to hold for 2-3 seconds at the bottom and do a nice slow negative. Sounds liek I am making excuses..lol..

BB rows
(LT) 90 x 5/5/5
(TT) 90 x 8/6 ......I know I am suppsed to do 12 straight reps, but.....

I wanted to do deads, but my lower back is really stiff for some reason. Did some shrugs and ab work.

[goes4ever]

looks good considering the sleep issue

[irongirl]

looks good considering the sleep issue

Thanks. It's not bad I guess. I was never strrong on the incline bench. I have always found that a difficult exercise for me. Same with the skullcrushers. I gave them up ages back because I could not progress on them.

I was really happy with the DB shoulder press. Mostly because I have always relied on someone to help me. I did not think I'd get the 35's up- I knew I could press them, but getting them there is difficult for me. But I did it, so I was happy

I did cardio this morning. 30 min on elliptical, 10 min on bike. I am going to do it again this evening.

[Jester]

I was really happy with the DB shoulder press. Mostly because I have always relied on someone to help me. I did not think I'd get the 35's up- I knew I could press them, but getting them there is difficult for me. But I did it, so I was happy

awesome... now that is what I call progress!!!

[irongirl]

awesome... now that is what I call progress!!!

Thanks Jes! It's nice to know that excites someone other than me..lol..

I did cardio again this evening x 35 minutes. I have a few extra pounds on that I have to get off. I gotta keep things in check or I will regret it.

Leg day tomorrow. And the funny thing is, I am actually looking forward to it

[irongirl]

Training this evening....

BB curls
(LT) 60 x10/6/4
(TT) 65 x 9/6/3

Pinwheel curls
(LT) 25 x 12
(TT) 25 x 12
Time to give these up. I cannot, no way, get 12 reps with 30 lbs. I just get it with the 25's. I'm just not sure what to do instead. I do hammers, and these.

Leg Extensions
2 sets of 20 @ 50 lbs

Squats (freestanding)
1 set of 15, 2 sets of 20 @ 90 lbs. I dunno, guess I'll up the weight next time? I'm not looking for growth, so I'm not really sure what to do.

Walking Lunges
3 sets with 20 lb DB's
Each set was 30 steps- as big as I could go, with my knee just touching the floor.

Calves
1 set on the hack machine- 90 lbs for 30 reps. I could kept going all day..lol..

My knee hurt during all this but it's not unbearable. It'll hurt more over the next few days. But knee pain is something I'm used to. It wakes me at night sometimes which is not good though.

Tomorrow will be a complete day off and it's my cheat day too Im going to try not to go overboard with it though.

[irongirl]

Yesterday and today, did no cardio or training. Will do both tomorrow. Figured it wouldn't kill me to take 2 days off

[goes4ever]

you deserve a break