irongirl's off season journal

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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 said:
pinwheels curls, hmm, can't remember what they are
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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.
 
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.
 
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.
 
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 :)
 
your deads are nothing to be ashamed of............pretty good #'s if you ask me
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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.
 
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.
 
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.
 
Nice looking workout IG!! I need to get back to doing rack chins - I loved those!
 
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!!
 
Umm....
Wow....
Umm... nice pics... 'specially that top one... :naughty:
 
Thanks Aaron :)

Trained tonight. GOing to work shortly.

BB curls....(LT) 60 x 8/6/3
(TT) 60 x 10/6/4

Pinwheel curls....(LT) 25 x 12
(TT) 25 x 12

Leg Extensions.....this is a new leg program. Not looking to beat the numbers, just lean out them friggin tree trunks I've got and harden up the legs and glutes. So it's more for definition than size. mpresiv, if yo uread this, let me know how I did :)

Leg ext....60 x 15, 50 x 20

Squats (free standing)....90 x 15 (3 sets)

Walking Lunges....2 sets with 20 lb DB's (forget to count how many steps one way- maybe 30 per set?)

SLDL's (30 lb DBs) Only had time for 1 set of 8

Nice workout. My knee is gonna take some time to get used to the squatting again. It has hurt since the last day I squat.

That's i t!!
 
Well for one you got a nice ass!!!


The workout looks good. Do you have a hamstring machine in your gym?? Spend a little time on it to isolate the hams more. SLDL is something I do as a "finisher" for hammies. All in all it looks great. I'm more curious as to how next weeks leg workout will go ;) I'll be keeping tabs on ya
 
nice looking workout, way to blow away those bicep curls.
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Thanks Aaron. I guess I'll go up in weight next week and hope it wasn't a fluke..lol..


Well for one you got a nice ass!!

The workout looks good. Do you have a hamstring machine in your gym?? Spend a little time on it to isolate the hams more. SLDL is something I do as a "finisher" for hammies. All in all it looks great. I'm more curious as to how next weeks leg workout will go I'll be keeping tabs on ya
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Thanks doll ;) Yup, we have lying and seated ham curl machines at the gym. So I should do one of those instead? I dunno, maybe it's just me but I never really FEEL it in my hams doing those, but I do with the SLDL's. But that's cool, I'll do them :) You better keep tabs on me cause I need all the help I can get!

I guess she sent you the pics too huh?
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lol....in your dreams babe!!
 
At least do one exercise of lying or seated then finish up on sldl.
 
Thanks mpresive :)

Did 30 minutes cardio this evening. I have to admit my diet has been shit lately- I have a few extra pounds on which gotta come off asap. I don't know what the fuck I need to motivate me. I'm pissed with myself.
 
damn looking good 15rep squats yikes
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Thanks Matt!! Yeah 15 rep squats suck. Actually squats suck anyway. And right now, Isuck at them. I haven't done them since about April so my form needs a bit of work. And where I have such crappy knees it's gonna take me awhile to get it perfect.

This is what I want to know. mpresiv, what do you think? Right now for instance I am starting with 90 lb squats. Where I do not want to add any size to my legs, how heavy do I go? I mean, I can't keep going up each week and start lifting really heavy. So where do I draw the line? The heaviest I ever lifted was 165 for 20 reps, just to give you an idea.

If anyone has any comments/opinions, let me here it!!
 
I agree that you should not keep getting heavier if you are trying to keep your leg size down, just keep your squats lower weight high reps
 
I had a great workout this evening. Which was surprising, because I worked last night and haven't gone to bed yet. I'm gonna have to do that more often!!

Incline DB Press
(LT) 35 x 11/6/2
(TT) 40 x 12/7/6

Shoulder Press machine
(LT) 100 x 7/4/2
(TT) 100 x 10/6/4

Reverse grip bench (Smith)
(LT) 70 x 9/6/6
(TT) 70 x 8/6/5 Hmmmm, not good. I just realized I didn't beat it :(

Wide grip pulldowns
(LT) 90 x 8/7/6
(TT) 105 x 8/ 90 x 7/ 75 x 7

Was experimenting here. I don't think I get the full range of motion and really squeeze it hard, so I am dropping back on the weight, and getting the form/technique better.

Rack Deads
(LT) 200 x 8/5
(TT) 210 x 8/5 YAY!!! I was so happy with these. And no straps :)
 
Well its a tough call IG. What i have never agreed with is the conflict between high versus low reps. Lots of people get it in their heads that if you do low weights/high reps you are going to cut up. If you are getting stronger you are getting stronger, there is nothing wrong with that. Do what you are doing. Dont hold yourself back just because you are thinking in your mind something is going to happen. If that makes any sense.
 
........oh yeah, the only thing i see wrong in your lower body area are your calfs, not your thighs. i think you need to bring both quad and hams up.
 
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