Pixie's log

[Pixie]

So, I disappeared for a short time... I'm sorry. I've recently gotten past some hurdles in my life that were taking up too much time. I had to disappear because I was using this board as a distraction from them (bad me). Needed to buckle down and deal with it. I hate to say it, but lifting took a backseat for a short time too while I dealt with a few things. Things have changed for the better now though, and I'm ready to push forward again.

During my absence, I realized that I need a training log. Up-keep isn't always the easiest, but it helps hold me accountable, and pushes me more. I love the encouragement/support I can get here, but I like the suggestions and helpful advice that much more. Helps me be a better lifter.

I have some goals in mind, that at this time I'll keep private. I need to get back into this before I really set those goals. Once I'm ready, believe me, I'll share.

Just celebrated G-Rex's and my first anniversary... One year ago, I married my best friend. It was such a great year that I'm excited to see what's instore for us... :heart: G!! :kiss:

So, I'll just start with Monday's workout. It was the first one that was remotely productive...

10.12.09

Elliptical - 5 minutes, incline 1

Stretching

Bench
45 1 x 10
75 1 x 5
95 1 x 5
115 1 x 5
135 1 x 5
155 1 x 5
165 1 x 5 - this was harder than I'd have liked. :( Time off sucks!!

KB skull crushers on T-ball
15 4 x 12 - probably should have used the 20's, at least for a couple sets.

DB hammer curls
10 4 x 10 - definitely not enough weight. :lol: Too busy talking/joking with a friend

IR/ER with mini band
3 x 30 - too easy, may try monster mini's next time

Band pull aparts with mini band (single)
4 x 12 - just started these, before they would pop my shoulder out; getting better

Single arm bent rows
30 3 x 8 - should have gone up after the first set but was working in with someone and didn't want to make him feel bad. :lol:

Allen core wheel planks
2 x 20 sec. - usually do these on my elbows, this time on my hands. Definitely harder, hence the shorter holds.

Felt good with the workout, which also led me to the decision of starting this log. Just working reps and higher volume stuff, but I need to get used to it again. Rebuild my endurance/tolerance/strength.

One of my basic goals is to change my body composition. It's a long term goal that I've been working on for a long time now. :( I have a shitload of muscle, which makes me look big but I'm ok with that. It's the layer of fat that I have over it that I'm trying to get rid of. Going to get those muscles back into shape and decrease the fat.

I'm thinking of ordering some briefs, likely Titan. I've been going raw for squats and deads since my return after shoulder surgery #1 (late 2006). My hypermobile hips are my limiting factor and can get painful if I try to go heavy. Trying to keep up with rehab-type exercises for my hips to balance the strength and flexibility.

My training partner is currently out due to work requirements. :( She should be back towards the end of this month. I can't wait.

[takniteasy]

My friend you know I am in for this one! Go get 'em tiger!:clap::cheer:

[Pixie]

My friend you know I am in for this one! Go get 'em tiger!:clap::cheer:

Thanks, TIE. That means a lot to me!!

[any1uno]

Am happy to see this and happier yet to know that you have such a great support system in your husband....friend. Keep up the hard work.

[bigdamray]

:wavey:

[Pixie]

Am happy to see this and happier yet to know that you have such a great support system in your husband....friend. Keep up the hard work.

Thanks, Uno. G is the best support system there is, but those others I train with are incredible too.


:wavey:

Hi, Ray. Thanks for stopping in.

[P Bo]

Helloooo my friend.

Glad you are logging and glad you are tapping into your great support system on and off line.

[claire]

:wavey: Great to see you back :) Happy Anniversary!!! :cupcake:

[Tweak]

Oh hi! :heart:

I'm like you-- I dont seem to stick to my routine as easily if I dont log. My boyfriend is my trainer now and even HE isn't able to get me to stick to a routine as religiously as when I log. I need it. I need the accountability, and frankly I need the positive support from the gals and guys on here. It makes a huge difference for me.

You're gonna do great, sounds like you have some good goals and I'm glad that you've sorted out whatever needed fixing in your personal life. Sometimes things you love to do (training/lifting) just has to take the backseat once in awhile. Glad you made it through! :flowers:

[slimm26]

:wavey: :kiss:

What's up chica?

How's our website project? Did you finally make a decision? Email me! lol

[Pixie]

Welcome back :)

Thanks, J. I lurked and posted occasionally, but I promised myself that I wouldn't spend more than 30 minutes on here a day until things were resolved. Resolved now = free rein.


Helloooo my friend.

Glad you are logging and glad you are tapping into your great support system on and off line.

Hi, Buuuuuuuddy!! :D

You're a pillar in my support system, so expect me to lean. ;)


:wavey: Great to see you back :) Happy Anniversary!!! :cupcake:

Thanks, Claire.


Oh hi! :heart:

I'm like you-- I dont seem to stick to my routine as easily if I dont log. My boyfriend is my trainer now and even HE isn't able to get me to stick to a routine as religiously as when I log. I need it. I need the accountability, and frankly I need the positive support from the gals and guys on here. It makes a huge difference for me.

You're gonna do great, sounds like you have some good goals and I'm glad that you've sorted out whatever needed fixing in your personal life. Sometimes things you love to do (training/lifting) just has to take the backseat once in awhile. Glad you made it through! :flowers:

Thanks, Tweak. I missed all of you, but I needed to get through some things first. Didn't want to neglect necessities, didn't want to bring others down, and frankly, I didn't have much to report either. Just hoping now I will...

:flowers:


:wavey: :kiss:

What's up chica?

How's our website project? Did you finally make a decision? Email me! lol

Yes, please... website, please. :lol:

Missed you!! How are things going?

[slimm26]

Things are going really good! I'm so ready for this to be done already! :lol:

Ok...email me when you FINALLY pick where you want to do it and we'll get started! lol

[Pixie]

Things are going really good! I'm so ready for this to be done already! :lol:

Ok...email me when you FINALLY pick where you want to do it and we'll get started! lol

I bet you are. :lol: How much longer? January, right?

Ok, I'll shoot you an email soon. Likely next week. I was told to check out Homestead. Not the cheapest, but probably the most user-friendly. But, may just go with Yahoo.

[Pixie]

10.14.09

Elliptical - 10 minutes, incline 1

Stretching... combined with talking, getting a "new" guy set up to join our fabulous training group. :jumpjoy:

Safety squat bar (high) box squats - walked these out for a little extra stability work
55 1 x 6
75 1 x 6
95 1 x 6
115 1 x 6
135 2 x 6 - stopped here; weight was easy but my shoulder was a little bothered by the bar :dunno:

Leg press - narrow stance
90+carriage 4 x 12

Calf raises
90+carriage 4 x 20

Twisties
6# med ball 4 x 15 each side

Lost my flow after the squats. Wasn't happy with stopping at 135 but my shoulder was aching, like the bar was pressing on a bruise that was making my shoulder angry. It was hard to find my drive to do anything after that--complete change of plans. It was still productive though, and my core is tired today. Good stuff!!

[Pixie]

Celebrating our 1-year
http://i814.photobucket.com/albums/zz70/h_tillinghast/th_101309-1-year-anniversary.jpg (http://s814.photobucket.com/albums/zz70/h_tillinghast/?action=view&current=101309-1-year-anniversary.jpg)

And, some super cuteness... Scout and Abbie (2 of our 5 dogs) played so hard one day, they passed out and this is how we found them.
http://i814.photobucket.com/albums/zz70/h_tillinghast/th_070707-J.jpg (http://s814.photobucket.com/albums/zz70/h_tillinghast/?action=view&current=070707-J.jpg)

[RagingBull666]

Nice pics!! You dress up G well!! LOL!! Pups are cute. I miss her. SS, RB

[any1uno]

Even though I don't know you two well...you are a great looking couple. He does clean up well doesn't he! (referring to his Avy Pict compared to this one!)

Keep up the great work.

[Pixie]

Nice pics!! You dress up G well!! LOL!! Pups are cute. I miss her. SS, RB

Thanks, RB. Abbie's a good girl!!


Even though I don't know you two well...you are a great looking couple. He does clean up well doesn't he! (referring to his Avy Pict compared to this one!)

Keep up the great work.

Thanks, Uno. G does clean up well. He's just a handsome devil!!

[ChopperChick]

WOOHOO!!! :kiss:

[P Bo]

Very odd the SSB bugged your shoulder. Hmmm. What part was bugging you? Even if the workout doesn't go as planned, the fact that you trained counts for SOMETHING. As I always say, something is better than nothing.

Hot pic BTW. The LBD looks great. RAWR!

[Pixie]

WOOHOO!!! :kiss:

Hi, CC. Glad to have you here!! How are things going? I'm trying to catch up on some things I missed here...


Very odd the SSB bugged your shoulder. Hmmm. What part was bugging you? Even if the workout doesn't go as planned, the fact that you trained counts for SOMETHING. As I always say, something is better than nothing.

Hot pic BTW. The LBD looks great. RAWR!

I bought that LBD over a year ago with the hopes to wear it on a date... that was my first chance. :lol: I guess it was worth the wait because G liked it. ;)

The SSB has never hurt my shoulder like that. In fact, I usually choose to use it because of the lack of shoulder use with it. It felt like it was pressing on my clavicle weird, like something hard was resting on it. It wasn't bothering my right shoulder like that, so I'm betting that it's my over-sensitivity with my left shoulder that was mind-F-ing me. I just know that my shoulder wasn't enjoying it. And, since I'm not preparing for a meet or anything, there was no use in pushing through.

Today is usually may cardio/stretch day, but I might add in something else to make up for some of the things I skipped out on Wednesday. Stress might...

[Pixie]

10.16.09

Bike - 45 minutes, level 2

Stretching

That's it for this day... this time at least. Using Fridays as my cardio/make-up day. Started this when Katie stopped coming on Fridays because of work, and kind of liked it. Took some heat off of the other days to get something done when I didn't want to for one reason or another.

The rest of the time I taught a new fella how to box squat. He's very coachable, and I hope I didn't kill him with the work.

Saturday morning, headed out to Oklahoma City, OK to help a buddy out at his meet. He did well, getting first place in his division with a 485/320/540 (all raw). Then, Sunday, headed to Hot Springs, Arkansas to celebrate the anniversary. Having a good, relaxing time. Might hit the pathetic hotel gym for a little cardio later... stress might.

[claire]

Great idea having a stretch/make up day :)

Love the pictures.

[P Bo]

What weight class did your friend compete at?

Hope Arkansas was delightful...MEOW!!!

[Pixie]

Great idea having a stretch/make up day :)

Love the pictures.

Thanks, Claire. Yeah, I kind of like that day. It's worked for a few reasons. Keeps me from getting run down too soon, and takes pressure off the other days.


What weight class did your friend compete at?

Hope Arkansas was delightful...MEOW!!!

Our buddy competed 242... very light 242, weighing in at 225.

Arkansas was beautiful. I took some pictures. Might get some posted here in a bit.

[Pixie]

Went to Hot Springs, Arkansas for a mini-vacation.
http://i814.photobucket.com/albums/zz70/h_tillinghast/th_View-2.jpg (http://s814.photobucket.com/albums/zz70/h_tillinghast/?action=view&current=View-2.jpg)http://i814.photobucket.com/albums/zz70/h_tillinghast/th_View-4.jpg (http://s814.photobucket.com/albums/zz70/h_tillinghast/?action=view&current=View-4.jpg)

View from our hotel room
http://i814.photobucket.com/albums/zz70/h_tillinghast/th_Window-View-1.jpg (http://s814.photobucket.com/albums/zz70/h_tillinghast/?action=view&current=Window-View-1.jpg)

Went to a tiny zoo-like thing:
http://i814.photobucket.com/albums/zz70/h_tillinghast/th_Zoo-1.jpg (http://s814.photobucket.com/albums/zz70/h_tillinghast/?action=view&current=Zoo-1.jpg)http://i814.photobucket.com/albums/zz70/h_tillinghast/th_Zoo-5.jpg (http://s814.photobucket.com/albums/zz70/h_tillinghast/?action=view&current=Zoo-5.jpg)http://i814.photobucket.com/albums/zz70/h_tillinghast/th_Zoo-6.jpg (http://s814.photobucket.com/albums/zz70/h_tillinghast/?action=view&current=Zoo-6.jpg)http://i814.photobucket.com/albums/zz70/h_tillinghast/th_Zoo-7.jpg (http://s814.photobucket.com/albums/zz70/h_tillinghast/?action=view&current=Zoo-7.jpg)http://i814.photobucket.com/albums/zz70/h_tillinghast/th_Zoo-8.jpg (http://s814.photobucket.com/albums/zz70/h_tillinghast/?action=view&current=Zoo-8.jpg)

And just a random picture of cuteness... or not... This is from 2007, when Scout and Abbie were still pups. Believe me, this is just play.
http://i814.photobucket.com/albums/zz70/h_tillinghast/th_072207H.jpg (http://s814.photobucket.com/albums/zz70/h_tillinghast/?action=view&current=072207H.jpg)

[Pixie]

10.21.09

Bike - 20 minutes, level 2

Stretching

Warm-up - monster mini
IR/ER - 2 x 20 ea.
Band pull aparts - 2 x 20

** This is where it went bad. I got stuck holding boards for a couple fellas while G helped another lifter figure out his training. I didn't mind then because I hadn't quite figured out what I wanted to do by then--use this time to figure it out. When another guy joined us, I handed over the boards and was getting ready to go do... something.

Re-stretch

** Again, another hiccup... A guy that's planning on joining our crew told me his mom recently got diagnosed with cancer. It seemed like he wanted to talk about it some, wanted a few answers, so I stood there and talked to him for a bit.

Start over...

Elliptical - 5 minutes, incline 1

** Just stopped, and as a wise birdie told me, "chalk this one up to one of those days". I was grumpy when I got to the gym, really put a damper on my motivation to train. When I got on the elliptical, I had it even less.

I might try to do a little walking (assuming the rain stops) or pilates today.

[Pixie]

10.23.09

Normally, this is my cardio/stretching day, but since Wednesday turned into that, I figured I'd use this as a make-up day.

Bike
30 minutes, level 2

Stretching

A1: Hammer curls
12 4 x 10

A2: Overhead tricep extensions
20 1 x 10
25 1 x 10
30 2 x 10

B1: DB bench
20 4 x 10

B2: DB incline
20 4 x 10

IR/ER rotations with monster mini
2 x 40 ea.

C1: Lat pulldowns
45 1 x 10
55 3 x 10

C2: Fat man dips
#8 4 x 10

D1: DB shrugs
25 4 x 15

D2: Decline crunches
20 4 x 10

I was slow to get started, but once I did, it went alright. I felt very flat when I got to the gym, but felt great leaving... that's what keeps me going.

Been working like a mad-woman on T-shirts for our meet, among other things. I swear my brain is going to explode before 11.07.09. LOL... so much to do and trying to keep it all straight.

[Pixie]

10.25.09

No gym... had such a bad headache, near migraine classification. Stayed in bed, napped twice and now I'm feeling better. Hope the headache is gone for good.

[Pixie]

10.26.09

Elliptical - 5 minutes, "default" level
** I never do the "default" because it hurts my knees because they tend to hyperextend in that setting. I guess I forgot to lower it, didn't notice until about 3:30 in, and by then my legs were tired and I had had enough. I really should have done more cardio... Boo me.

Stretching

Bench
45 1 x 10
75 1 x 3
95 1 x 3
115 1 x 3
135 1 x 3
155 1 x 3
165 1 x 3
175 1 x 3
185 1 x 1
195 1 x 1

** Not totally pleased with this as I've done 205 before (close to 225 even). But I also can't complain too much because I had been awake since 4 Sunday afternoon, meaning a whole 27-ish hours by the time I started benching. :lol:

Close grip bench
45 1 x 10
65 3 x 10

** Yes, I could have done more weight, but I wanted more reps than weight this time around.

Single arm DB rows
30 3 x 8

Standing abs - green band attached to GHR
3 x 12

I stopped there as my headache from Sunday was starting to come back and strong. I certainly wanted to do more in the bench and wanted more accessory work, but again, I can't complain either with regards to the amount of sleep I got the night before.

I got sleep finally, but by the time I did, I had been up for about 30-ish hours. :lol: Gotta love it when you've been up that long and still have to force sleep by taking some kind of med. I was still wired.

[Tweak]

Stop being so hard on yourself! You're doing great. It takes time to get back to what you consider "normal form", I think you're doing great. Just keep up the routine. :)

Being awake for 30 hours would make me incredibly unpleasant to be around. :rofl:

[Pixie]

Stop being so hard on yourself! You're doing great. It takes time to get back to what you consider "normal form", I think you're doing great. Just keep up the routine. :)

Being awake for 30 hours would make me incredibly unpleasant to be around. :rofl:

Thanks, Tweak. Like you said, just need to keep plugging along and it'll all happen the way it's supposed to.

Believe it or not, I was hyper at 30 hours of being awake. I was singing, laughing and playing with the dog. Some people might say I'm more fun to be around when I've had a bout of insomnia. :rofl:

[P Bo]

I will just get this out of the way: I am jealous of your bench. In a good way though, it makes me want to keep plugging away.

You know what I am going to say next - something is better than nothing. Reading your log, I see something(s).

Chalk it up to one of those days - do you know what that means? Chalk it up and wipe it away. It's a blip and nothing to hold on to. Those are the days we can't put much thought to 'why', those are the 'because' days and just let them go.

xoxoxo

[Pixie]

I will just get this out of the way: I am jealous of your bench. In a good way though, it makes me want to keep plugging away.

Jealous, why??

But, thanks.

Hey, at least you can squat. I can't hold the darn bar well enough to do anything significant.

It was one of those days... just bothers me some that I've had a lot of "one of those days" lately. They will pass though and I'll have a PR day. Just need to keep plugging along through all the stress.

[Pixie]

10.28.09

So, a wise birdie told me you sometimes have to chalk something up to being one of those days. Well, I might just have to do that with this one. See, I sprained my ankle yesterday. :lol: It's actually rather funny how I did it... WALKING. Just walking--nothing in my path, not carrying anything, didn't slip... absolutely no reason I should have done that, except that I'm an absolute clutz!! So, now my foot hurts and my ankle is swollen. What's weird is that my ankle specifically doesn't hurt much. I think that's because I'm lacking a few crucial ligaments. If they aren't there, there's nothing there to hurt... but there's also nothing there to stop me from doing it again. Like I said, clutz and kind of humorous. :rofl:

Anyway...

Elliptical
5 minutes, level 1

** Not too bad on the ankle, but I could feel it burning a bit. Decided to give my leg day a chance. Supposed to squat today. :dunno:

Stretching... with a lot of talking to go with it.

** Decided against regular squats. Went for something a little safer and where I can easily do reps and nothing heavy. :dunno: Maybe it'll work.

Belt squat
25 1 x 10... not bad, might actually be able to do this
45 1 x 10
45 1 x 10... ok, now my foot is burning a bit
45 1 x 10... yeah, now it hurts.

** :lol: Hey I tried. And, technically, it's a decent workout, but not exactly what I would have wanted out of my main exercise. *hobble over to G to see what I should do instead...

Hip adduction
#5 4 x 20

Hip abduction
#5 4 x 20

** Wanted to do the leg press and calf raises, but knew that was a bad idea... just walked away from the machine. :( Tried the leg curl/extension, but the pad placement hurt, so... walked away from that machine too. :(

Band pull aparts - monster mini and with a pause
4 x 12

** Grumped a bit because my foot was hurting. This is the most my foot has hurt in a long time after doing something like this. Usually it's better in a couple hours... Maybe it'll be better next week.

I feel like such a clutz. Seriously, I was on the ground in tears when I did it. I've had 2 ankle reconstructions and 2 other surgeries on my other foot. Any time I do this, all I can think about it going through that with this foot. I know it's bound to happen eventually, but I want it to be when I'm old and gray... ok, so I already have some gray but that doesn't count. Honestly, though, I laugh about it. It hurts like the dickens, but my mechanism of injury is absolutely hilarious. Almost as bad as when I did it standing... yes, standing... as in "without movement". Like I said, clutz = me!!

Hey, at least I got sleep last night. That's an improvement at least.

:roflmao:

[Pixie]

I'm going to go :cuddle: with G now... maybe that'll make me feel better. :D

[phillip wylie]

I wish you a speedy recovery, Heather!

[Pixie]

I wish you a speedy recovery, Heather!

Thanks, Phil. I appreciate that. Actually, my foot is feeling a little better today. Maybe the workout had something good come of it after all.

[Pixie]

10.30.09

Treadmill
5 minutes, incline 0
5 minutes, incline 8
5 minutes, incline 13... brutal--lungs, butt, and calves burning
3 minutes, incline 8... couldn't finish the 5 minutes
30 seconds, incline 0... nope :rofl:

** Obviously I had a pattern going, and I wanted to finish it right. But, alas, I couldn't pick my feet up anymore, so I had to stop early. It's a goal I'll work for.

Stretching

It doesn't look like I did much, but, gosh, I felt it. Spent the rest of the time running some new guys through their accessory exercises. Believe me, everyone curses me if I run them through their exercises. I promise, it's done with the best of intentions and only because I care. :redevil:

Got a class to do this weekend, so I'll be missing the gym Sunday. I would prefer to be at the gym, but this is necessary. Next weekend we are hosting the Texas Cup. I'll be running weigh-ins Friday. I have a break in the middle of the day, so I might try to get a workout in, since I will be at the gym all day. Saturday is the meet, and likely Sunday we'll be recuperating.

[P Bo]

Intervals of any kind, be they incline, speed, front to back etc are a good butt-kicker. I like that you've added them in Pixie. I like them because I can work up a ridiculous sweat when I don't have much time to spend on the bike or treadmill.

Keep at it girl. Every step is a step forward. Don't forget that. :heart:

[Pixie]

11.02.09

OMG... It's November.

Stretching... should have done more, but Katie showed up early.

Bench
45 1 x 8
65 1 x 8
85 1 x 8
105 1 x 8
125 3 x 8

** Or something like that. I really wasn't paying attention. Katie is back!! Yay!! Woohoo!! And, a double Yipee!! :jumpjoy: We spent much of our time chatting/catching up. Gosh, I missed my training partner.

Tate presses
20 4 x 10... yeah, should have gone up

Hammer curls
12 4 x 10... same as above, should have gone up

Front raises
8 4 x 8

Side raises
8 4 x 8

Fat-man dips
#9 4 x 10

Grappler rows
70 1 x 10
80 1 x 10
90 1 x 10
95 1 x 10

KB side bends
3 x 15 ea.

Ok, today was great. I'm not sure if it was just because I was ready to be in the gym, that I missed Sunday, or if it was because Katie was back, but I felt like I had drive and motivation. Other than that (which is huge), nothing impressive to report.

Starting to stress about the meet. I have so much to get done before it starts, just to get ready for weigh-ins. Eek!!

[Pixie]

11.04.09

Start with helping Collin learn the mighty floor press... He's got some great potential. Makes me excited.

Treadmill... Why, oh, why did I choose this?!?
10 minutes, random setting, level 1... not enough incline so, stop and use the manual setting
3 minutes, level 15... dang, I swear I was going to puke.
2 minutes, level 5... that's it...

** I swear, my lungs... going to puke... I hate that incline stuff, but it works so well. Argh!!

Stretching

Abs - green band on GHR
4 x 12

That was all. Not all I wanted to do initially, but I gave up trying to do my other stuff--people kept moving my stuff. Felt like something/someone was telling me I shouldn't be doing my exercise choices tonight. Seriously, that's not an excuse, it was weird. I'd set the box up for step-ups, turn around, and it's gone. I'd get DB's to do single leg (box) squats and then the benches were suddenly all being used (when no one was using them before). It was comical yet a little frustrating. Plus, my lungs still hurt from the treadmill. Love-hate relationship with that high incline stuff. I will keep at it and start to increase time some.

Starting to stress out about the meet. I may have said I was stressing before, but now I am--grinding teeth, headaches, weird dreams. Setting up flights is not the easiest thing. I enjoy the challenge though. Going to use the rest of G's workout time to get these flights figured out... or started.

Also need to get my diet back in check. I've been forgetting to eat and then I get so hungry... it's a vicious cycle and an even worse habit of mine, especially when I get stressed.

[Pixie]

11.09.09

Stretching

Bench
45 1 x 10
65 1 x 5
95 1 x 5
115 1 x 5
135 1 x 5
155 1 x 5
165 1 x 5

** Or something like that. I wasn't really keeping track like I usually do. I thik there might have been a couple extra sets in there somewhere..

A1: Fat V-bar tricep pressdowns
8 2 x 10
9 2 x 10

A2: Rope overhead extensions
8 3 x 10
9 1 x 10

Cable crossovers
3 1 x 10
4 2 x 10
5 1 x 10

B1: Lat pulldowns
25 1 x 10
35 1 x 10
45 1 x 10
55 1 x 10

B2: Blade pinches
25 1 x 10
35 1 x 10
45 1 x 10
55 1 x 10

Decline abs with 30 lbs.
2 x 12... obliques started to cramp so stop there.

This weekend was GREAT but so busy. I'm glad the meet is over. Got to finally meet some people, see some old friends again... Lots of fun. Just wish I could have hung out with some of them afterwards though. :(

Good workout. Kept it quick which turned out to be a good thing. Cramping set in so no cardio.

[*Bunny*]

Just wanted to pop in to offer some +++ vibes of encouragement H!
:grouphug:

[bigdamray]

Me too!! I missed you and Greg at the after dinner!!

[Pixie]

Just wanted to pop in to offer some +++ vibes of encouragement H!
:grouphug:

Thanks, Bunny. I always appreciate it when you stop in. Plus, I could use the +++ vibes right now.


Me too!! I missed you and Greg at the after dinner!!

We'll have to hit dinner another night. G didn't get home until almost 10 that night. Ridiculous... But, we were also wiped.

[P Bo]

11.09.09

Stretching

Bench
45 1 x 10
65 1 x 5
95 1 x 5
115 1 x 5
135 1 x 5
155 1 x 5
165 1 x 5

** Or something like that. I wasn't really keeping track like I usually do. I thik there might have been a couple extra sets in there somewhere..



Or something like that....you make me laugh...."I have an obscene bench and there might have been a couple extra sets in there somewhere.."

[Pixie]

Or something like that....you make me laugh...."I have an obscene bench and there might have been a couple extra sets in there somewhere.."

:rofl: That's not what that meant, Silly. Katie and I were talking, there was some coaching going on, and I just didn't keep track. It certainly felt like we were training longer than just those few sets. And, no obscene bench here.

:kiss:

[takniteasy]

:wavey:

And yes you do so have an obscene bench. :greengrin:

[Pixie]

:wavey:

And yes you do so have an obscene bench. :greengrin:

Hi, TIE. Thanks... I don't think it's obscene... YET!! :redevil:

Feeling better? How's training going?

[Pixie]

11.11.09 - Happy Vet Day!! Thanks to all those that have served, are serving and will serve to protect our home.

Treadmill
5 minutes, 2.7 speed, incline 2.0

Stretching

Cambered bar box squats
70 1 x 5
90 1 x 5
110 1 x 5
130 1 x 5
150 1 x 5
170 1 x 5
190 1 x 5 - add belt
210 1 x 5

** Got on my toes on the first rep at 190, thought I was going to lose it. Thank goodness for my retarded ankle strength (strong ankles to make up for their looseness). Got a little help back to my heels and finished the set. Sort of did the same thing on the last set, but not as bad. Breathing was more of an issue than strength. Very pleased with this. G said something about me coming up too fast... I didn't know there was a "too fast". I thought SPEED was your friend. ;)

A1: Hip abduction
8 4 x 12

A2: Hip adduction
8 4 x 12

B1: Leg curls
6 4 x 12

B2: Leg extensions
6 4 x 12

** Was going to do single leg squats and calf raises, but my legs were running out of gas. Next time...

DB rows
35 1 x 8
40 3 x 8

Side bends - DB
40 2 x 12

Oh today felt good!! I'm sure I could have done more on the squats, but this was the first time in a LONG time that I challenged my strength like that. First time in a long time to actually need the belt... The new belt. :D

I also needed today after coming upon some frustrating information. Just hope I don't need to feel like this to have good days in the gym. It was a good day in the gym though. Everyone seemed to be recovered from this past weekend, in good spirits, happy and ready to work. Lots of help all around, great energy. I love the gym when it's like this!! The gym is fun again!!

Challenged Katie today too. First, that's the first time she used that bar. Neither of us were looking forward to sets of 8, so I gave her the choice to either go buffalo bar for sets of 8 or cambered bar for sets of 5 (after making sure she could unrack it). She picked sets of 5... she's a glutton for punishment, but I don't think she knew how much until we actually started. So, I didn't tell her how much the cambered bar weighed when we started. It's obvious it's more, but she didn't know how much. I just let her work up to 120 for 3-4 sets of 5, all along she thought it was about 100 pounds. She really had to work to finish the set but her form stayed good the whole time. Her best raw squat is around 140. I feel very confident that she could do significantly more now (based on how she moved the weight and her form). I'm excited for her. Glad she's back!!

[Pixie]

11.13.09

Started the day with training a couple of the new guys. One started with G on squats, the other with me on deads. Collin pulled 405 for an easy single, got 425 to the very top but just couldn't get his hips through to finish it. So close. He did a lot working up to the singles though. Did both of their accessory exercises... Had a first for me... First guy to "run" to the trash can while working with me. I'm not sure if I should be proud of this one, but I did get a good chuckle. The boys did well. As G says, I'm brutal, worse than anyone else. I just do what they need. :redevil:

Sent them home hobbling then hit my cardio...

Treadmill - speed 2.5 throughout
Incline 0 - 5 minutes
Incline 5 - 5 minutes
Incline 10 - 5 minutes... yep, starting to regret this
Incline 15 - 2.5 minutes... LOL, whatever... that's enough
Incline 10 - 2.5 minutes
Incline 5 - 2.5 minutes
Incline 0 - 5 minutes

Are you kidding me?!?! I have so much respect for those that can do this hill interval stuff for retarded amounts of time. It kills me every time. I'm working on it and won't give up because I can definitely feel it. Oh, and definitely sweat with it. It's good stuff, but geez, it's killer. I think I did better this time though. More time, but I made smaller jumps on the incline... I think. Dude, these suck!!

Stretched some, then bugged G to go home.

[Pixie]

11.15.09

Elliptical
level 1 x 10 minutes

Stretching

Sumo pull
95 1 x 3
135 1 x 3
155 1 x 3
175 1 x 3
195 1 x 3 - add belt
215 1 x 2 - Oops... on my toes

** Shut it down there. Been a LONG time since I've actually pulled. I really don't care for pulls these days, and certainly wasn't in the mood for it. Did ok though. Considered putting G's briefs on at about 175, but afraid they won't get over my girl hips... Sucks!! :frantic: and a double :rant: Moment of frustraion then decided to just use the belt and keep going.

Power runner
70 1 x 15
90 1 x 15
100 1 x 15

Set up to do KB swings but rather stood there holding the KB grumbling. Didn't want to do them, and the stinkin' 25 lb. KB was heavy. :dunno: and a little :frantic: Put it up and decided to hit the cardio again... Ok, not I know I've gone a little loony.

Elliptical
level 1 x 2 minutes
level 3 x 2 minutes
level 5 x 2 minutes
level 7 x 2 minutes
level 9 x 2 minutes

** I want to see if I can do intervals here too. Starting small. They suck royally, but I think it'd be easier to stay on the elliptical if I had some variety with it.

I've lost about 2 pounds since last weekend. I'm sure much of it was water secondary to dehydration and stress, but it's still 2 pounds. Going to start walking the dogs in the morning again. Get a little exercising in the a.m. and then the usual workouts 4 days a week. See if we can bump up the "figure reconfiguring".

Edit: Forgot to mention that I think I over-did it yesterday. G and I were cleaning freaks yesterday. My feet were screaming at me towards the end of the day, and my ankle today.

[G-REX]

:roses: Looking good Sugar! I love you!

[P Bo]

Squatting? Pulling? (sumo nonetheless!) Intervals? More intervals? I am soooo proud of you, especially for starting these intervals. Did I mention I was proud of you???? Oh yeah, I am proud of you. I think you will notice a big difference with the intervals.

:boobs: Just because she's such a fun smilie.

[Pixie]

:roses: Looking good Sugar! I love you!

Thanks, Love, for all your help. I love you too!!


Squatting? Pulling? (sumo nonetheless!) Intervals? More intervals? I am soooo proud of you, especially for starting these intervals. Did I mention I was proud of you???? Oh yeah, I am proud of you. I think you will notice a big difference with the intervals.

:boobs: Just because she's such a fun smilie.

The feeling is mutal, BM. I'm proud of you too. I'm seeing a big difference with the intervals... my lungs hate them!! But, trying to get rid of some of this fat, so I'm hoping they help me with that.

[Pixie]

11.16.09

A.M. walk with the Abbie and Bugsy - ~30 minutes

Elliptical
level 1 - 3 minutes
level 3 - 3 minutes
level 5 - 3 minutes
level 7 - 3 minutes
level 9 - 3 minutes

** Increased the time... Good or just the difference between starting the workout with it vs. ending the workout with it??

Stretching

Bench
45 1 x 10
75 1 x 3
95 1 x 3
135 1 x 3
155 1 x 3
175 1 x 3

** Not too happy with the 175 because I had to strain for the last rep. Not sure what that was about. At least my form stayed good...

DB skullcrushers
20 1 x 8
25 3 x 8

DB hammer curls
12 4 x 8

Standing overhead DB press
20 3 x 8
25 1 x 8

Seated row - wide grip
45 4 x 8

That's it...

[Pixie]

11.18.09

A.M. walk with Bug and Cali - 30 minutes
** Walked with Scout and Bug yesterday

Prowler
6 laps + 50 pounds

Stretching

Cambered bar box squats - lower box and with foam
70 1 x 3
90 1 x 3
110 1 x 3
130 1 x 3
150 1 x 3

** Katie was done, and I wasn't into to it mentally, so stopped there.

Safety squat bar good mornings
65 4 x 8

Was supposed to do lunges or leg curls/extensions then abs, but like I already said, I wasn't really into the workout. Plus, things were hurting. I was done. Whatever... better workout next time.

[P Bo]

Keep those intervals going Girlie. They WORK. Bunny and T-Cake are interval Queens/Goddesses...maybe they can offer some suggestions of different ones to do.

Onwards and upwards sweets, that's how WE do.

[Pixie]

Yeah, I knew you would comment on the intervals. I just didn't want to do them last night. As much as I didn't enjoy pushing the prowler, it felt good to have a little change.

Thanks for the support, Sweets.

[Pixie]

11.20.09

Elliptical
level 1 - 2 minutes
level 3 - 2 minutes
level 5 - 2 minutes
level 7 - 2 minutes
level 9 - 2 minutes
level 11 - 2 minutes
level 13 - 2 minutes

** Shorter time per interval, but went higher. Really kicked my butt at the end.

Stretching... thorough and extensive

Quick "rehab" exercises - all done with mini band
4-way hip - 2 x 20 each
Face pulls - 2 x 20
Tricep extensions - 2 x 20
Rows - 2 x 20
Curls - 2 x 20
Shoulder extension - 2 x 20
Internal rotation - 2 x 20
External rotation - 2 x 20

That's it. Then I started the coaching... Got Collin to a pretty 345 box squat. He probably could have gone 355, and maybe even 365, but he jumped to 365, had a bad set up and couldn't finish his lift. Next time...

Just used today as a cardio/rehab day like I usually plan to. Worked up a good little sweat by moving from one exercise to the next, no rest.

[matt1990]

Looking Good Pixie and some training, along with a solid consistency! I hope you and G are both well! I also hope you bothing are killing that Iron!!!!!!!

Matt~

[claire]

Training looks great :)

How do you like the safety squat bar for GMs?

[Pixie]

Looking Good Pixie and some training, along with a solid consistency! I hope you and G are both well! I also hope you bothing are killing that Iron!!!!!!!

Matt~

Hi, Matt. Thanks for stopping in, and the nice words. We are doing well. The craziness that is our life still continues, but we're plugging away.

Hope all is well with you too.


Training looks great :)

How do you like the safety squat bar for GMs?

Thanks, Claire. I both hated and loved the SSB GMs. They were not the easiest GMs, even with just the bar, but that's also why I liked them.

[Pixie]

11.22.09

Elliptical
level 2 - 2 minutes
level 4 - 2 minutes
level 6 - 2 minutes
level 8 - 2 minutes
level 10 - 2 minutes
level 12 - 2 minutes
level 14 - 2 minutes
level 16 - 2 minutes
level 18 - 2 minutes
level 20 - 2 minutes

** Ok, getting better. This didn't kill me like it used to. Time to play with the intervals now. Got some ideas from the wonderful BM...

Stretching

Conventional pulls - all done double overhand
95 1 x 5
115 1 x 3
135 1 x 3
155 1 x 3
165 1 x 3

** I've recently started not liking deads. I don't know why but I just don't get excited for them anymore. I certainly could have done more, and even more than that had I chalked up and used a belt. Just didn't want to. I need to find my groove again with these.

DB narrow stance (low) box squats
20 1 x 10
25 3 x 10

T-ball reverse hypers
4 x 15

Decline abs
20 3 x 8

Ok, minimal would be how I would describe this workout, but I'm feeling it now. I think those T-ball reverse hypers got me. Either way, minimal is ok. It's quality over quantity...

[P Bo]

Look at you go :elephant:

Can't wait to hear what you think of the new intervals we discussed! Get ready to be a puddle of sweat when you are done!

[matt1990]

Hi, Matt. Thanks for stopping in, and the nice words. We are doing well. The craziness that is our life still continues, but we're plugging away.

Hope all is well with you too.


Life is truly blessed my friend! I can relate to the craziness and roller coaster ride that we call our lives, but we keep hammering away at it hahah! Your doing awesome and the progress looks phenominal. Keep killing it in the gym!

Also, you may just want to take maybe a week or so away from deads or switch the deads for something more else. Maybe some lift you don't perform that often? Because I tend to have the same issue and I usually switch out the lift for something I don't do as often and usually gets rid of the bordem with the lift.

Maybe even change up the intensity of the lift your doing? Possibly, force yourself to do the exercise with in a time constraint even.

Just a few brief thoughts for you!

Take care, and im lurkin around hahah!

Matt~

[Pixie]

Look at you go :elephant:

Can't wait to hear what you think of the new intervals we discussed! Get ready to be a puddle of sweat when you are done!

Planning to start today with some interval playtime. I'm going to allow myself one day a week of easy, boring bike riding cardio if I "need" it though. And, if I don't "need" it specifically, I might just add it in after the intervals, like on Friday.

I'm already a puddle with the simple intervals. That's one reason I like them. They certainly work to get the blood flowing and warmed up.


Life is truly blessed my friend! I can relate to the craziness and roller coaster ride that we call our lives, but we keep hammering away at it hahah! Your doing awesome and the progress looks phenominal. Keep killing it in the gym!

Also, you may just want to take maybe a week or so away from deads or switch the deads for something more else. Maybe some lift you don't perform that often? Because I tend to have the same issue and I usually switch out the lift for something I don't do as often and usually gets rid of the bordem with the lift.

Maybe even change up the intensity of the lift your doing? Possibly, force yourself to do the exercise with in a time constraint even.

Just a few brief thoughts for you!

Take care, and im lurkin around hahah!

Matt~

Matt, that's a good idea. I could probably use a switch to something more fun. Deadlift day used to be when I'd throw in some strongman-type exercises if I wanted to. Haven't done that for a while. Maybe it's time to explore that along with finding some new deadlift-type exercises. It's really just so boring to me.

I might need to explore adding in bands and chains altogether too. Nothing super hard or very advanced, but something to change it up a bit.

Glad you, too, are plugging away at the craziness that is life. Keep at it!!

[Pixie]

11.23.09

Elliptical - total 12 minutes
level 1-4, 1 minute each
level 1-4, 1 minute each
level 1-4, 1 minute each

** Surprisingly, this wasn't hard at all. It wasn't until the last minute when I started to sweat. I think I will try something a little different, like not going back to level 1 or making bigger level jumps. I honestly have to say that I am shocked at how well my body's adapted to this type of cardio. I like that it gets me warmer faster, sweating sooner, and it's not boring. I think it helps that I actually have to pay attention.

Stretching

Bench
45 1 x 5
95 1 x 3
115 1 x 3
135 1 x 3
165 1 x 3

3 board
185 1 x 3
205 1 x 3
225 1 x 3... EASY!! Kind of happy about that since it's been a bit since I've had that in my hands.
255 1 x 1

** Ok, pathetic. This got heavy all of the sudden. Actually had to strain to finish the lift, and I DIDN'T LIKE IT. I doubt it'd have made a difference if I only made a 20 pound jump.

A1: DB front raises
10 4 x 10

A2: DB side raises
10 4 x 10

KB side bends
25 3 x 15... too light but I was being lazy and didn't grab the heavier KB

EZ bar curls
bar 1 x 10
+20 3 x 10

Grappler rows
80 4 x 8

It was a LONG day today, so I think that took a toll on me in my workout. I was kind of moving slow and easily distracted. I didn't mind the pace this time, but this won't be a regular thing. It certainly doesn't help keep the heart rate up.

[takniteasy]

11.23.09



3 board
185 1 x 3
205 1 x 3
225 1 x 3... EASY!! Kind of happy about that since it's been a bit since I've had that in my hands.
255 1 x 1

** Ok, pathetic. This got heavy all of the sudden. Actually had to strain to finish the lift, and I DIDN'T LIKE IT. I doubt it'd have made a difference if I only made a 20 pound jump.


Um, no obscene bench here is there. I'm struggling to top 105 and you warm up with my max.

Could you send some of that bench power over here, please?

[Pixie]

Um, no obscene bench here is there. I'm struggling to top 105 and you warm up with my max.

Could you send some of that bench power over here, please?


Thanks, TIE. It's all in the speed. Seriously, I wouldn't be able to do half that if I wasn't quick. Even what I call my grinders, I'm told, are quick.

[Pixie]

11.25.09

Came to the gym a little late so no cardio as Katie was already waiting for me... I know, "Bad Me".

Stretching

Buffalo bar low box squat
55 1 x 8
65 1 x 8
70 1 x 8
75 1 x 8

** That's about all that Katie was doing. If I hadn't planned for her to do Zercher squats too, we'd have done more sets here. I had a raging headache by this point, so I stopped too. Helped Katie with Zerchers with hopes the headache would subside some so I could continue.

Single leg box squats
4 x 8 each leg... dang, my balance sucked today

Ball bridges (AKA air humpers)
+10 4 x 10

Band pull aparts
3 x 20

Not a bad workout considering how bad my head hurt. I know, I am missing some things in my workout. Despite not actually doing an ab exercise, my abs are a bit sore, so I guess I got them some in some way. And, no cardio... BM, I promise, I'll interval Friday!! Speaking of intervals, I need to rearrange my lifting schedule. Katie is beating us to the gym now, so it makes it harder to get cardio in first. Guess, I have to learn discipline and get it in at the end...

I wish everyone a happy, healthy and safe Thanksgiving.

[Pixie]

11.27.09

Katie came out to the gym today. Normally she doesn't as traffic is horrid, but took the chance with the holidays. Had a fun time too. We decided to experiment some with her...

Treadmill
5 minutes - no interval as I just had lunch. I'm pretty sure I'd have puked if I had. Will start them again ASAP...

Stretching

Bench
45 1 x 10
65 1 x 8
70 1 x 8
75 1 x 8

Add bands - single looped mini band with pegs on outer holes = maybe 30 pounds
45 + mini 1 x 5
65 + mini 1 x 3
95 + mini 1 x 3
115 + mini 2 x 3
125 + mini 2 x 3
135 + mini 2 x 3
145 + mini 2 x 3

** Or something like that. I really need to just write this down as I go. I was just loading weight onto what Katie had on the bar. Makes it harder to remember what I did. This was our experiment/play time. Katie's been frustrated with her bench, feeling like it's pathetic. She took a long time off because of work and she really just needs to be patient. But, until then, we decided to add some interest into the workouts--which comes in the form of bands and chains. Today's goal was to work on her speed. She did well. I could use more band tension, but this was a good place to start. Never done it myself either.

Close grip bench
65 2 x 8
70 2 x 8
75 2 x 8

DB side benches
20 2 x 8
25 2 x 8
30 2 x 8

Lat pulldowns
60 2 x 8
70 2 x 8

T-ball abs
2 x 50

Fun experiment with the bands. I want to try chains too. Add a little spice to the workouts, plus Katie seems to enjoy it and helps with her motivation.

Off to veg for the rest of the day. Thank goodness for the holiday season...

[P Bo]

:poser: yeah, YOU!

[Pixie]

:poser: yeah, YOU!

Thanks. It was fun. I think next time we'll set up a second band for me. Katie will use one band, I'll add the second for my set.

Have you tried them? I was always scared to do bands because of my shoulder. Thought the instability factor added by the bands and chains might be too much, but, at least with bands, it was good. My shoulder actually got more stable during the move.

[oldlifter50]

Now that is some serious work there Pix, keep it up. Single leg Box squats!! Hard enough for me to work on elliptical and study.
Good thing for me working the Holiday so no shopping. I don't do massive store crowds.

[Pixie]

Now that is some serious work there Pix, keep it up. Single leg Box squats!! Hard enough for me to work on elliptical and study.
Good thing for me working the Holiday so no shopping. I don't do massive store crowds.

Thanks, Old. Just aiming to feel like I did a workout by the end of the day. As much as I don't like single leg squats, I also like them a lot. I feel like they are helping my balance and certainly hitting my legs differently. I have a hard time with lunges, so I use those "instead".

I don't do massive crowds either. No shopping during the holidays, unless I HAVE to.

[Pixie]

11.29.09

Elliptical
level 1-4, 1 minute each... that was all since Katie was already pulling when we got there.

Stretching

Conventional pull off 100 plate
105 1 x 3
115 1 x 3
125 1 x 3
135 1 x 3
145 1 x 3
155 1 x 3
165 1 x 3
175 1 x 3

** Normally, I'd have made bigger jumps and gone a bit heavier, but I wanted to just keep going with Katie.

Conventional pull with weight on a high block
185 1 x 1
195 1 x 1
205 1 x 1
215 1 x 1
225 1 x 1
235 1 x 1

** Same as above. I'd normally have done more reps, gone higher and made bigger jumps, but was just hanging with Katie. Never put a belt on throughout the whole thing... and my back is tired because of it. Never got "hard" enough for it, which was exciting.

DB box squats - close stance, low box
30 1 x 5
35 2 x 5
40 2 x 5

Knee ups on T-ball with mini band on ankles
3 x 12

Pull throughs
9 1 x 10
10 1 x 10
11 2 x 10

Elliptical
level 1-4, 1 minute each
level 2-3, 1 minute each... done, time to go home.

That's is... simple... Kind of liked how easy the 235 moved, especially without the belt. Would have put the belt on had my form changed or the weight felt heavy, but I never got there. Might actually help change my recent mood about pulls.

G and I have talked about Katie's training. We've decided that we need to get the self-doubt and over-analytical stuff out. She's capable of far more than she thinks she is. She did really well today. We'll keep with the lower weights to get the work in, then add in an exercise that gets her moving heavier weights too. We think that if her body/mind can get used to the heavier weights, not thinking they're heavy any more, she'll be able to lift them.

[Pixie]

Those knee-ups on the ball with the band sound like a feat of coordination :eek3:

Nah, they aren't that bad. Probably should be named something different, but this is what it was called by my PT and in one of my books. The name isn't right. Maybe horizontal knee ups?? Anyway (JIC), you just attach a band to something solid/stable/not moving. You can just loop the band around your ankles, but we made it more comfortable with ankle cuffs. Attach them to your ankles, get on your belly on the ball. Walk your hands out so that your upper shins/knees are on the ball, in a push-up position, with the band taut. Then draw your knees in by rolling the ball. The band adds resistance in and you have to work to keep it from snapping you back. Technically, I like things like this more than just planks because we rarely do anything static. Planks are good, but I try to combine them with something like these horizontal knee ups on the ball (i.e. my rest between knee ups I hold the plank for a bit).

Thanks for your thoughts on Katie. I had similar problems when I started out too. My mind got the better of me. I'm just not sure how to get around it with her. She's a brain and we generally train by ourselves. Plus, I have to keep in mind her diabetes too. Not that it stops her by any means, just need to keep it in mind. She does a great job of regulating her sugars, just think this is also part of her mental aspect. I'm always open for suggestions...

[takniteasy]

Nah, they aren't that bad. Probably should be named something different, but this is what it was called by my PT and in one of my books. The name isn't right. Maybe horizontal knee ups?? Anyway (JIC), you just attach a band to something solid/stable/not moving. You can just loop the band around your ankles, but we made it more comfortable with ankle cuffs. Attach them to your ankles, get on your belly on the ball. Walk your hands out so that your upper shins/knees are on the ball, in a push-up position, with the band taut. Then draw your knees in by rolling the ball. The band adds resistance in and you have to work to keep it from snapping you back. Technically, I like things like this more than just planks because we rarely do anything static. Planks are good, but I try to combine them with something like these horizontal knee ups on the ball (i.e. my rest between knee ups I hold the plank for a bit).

Thanks for your thoughts on Katie. I had similar problems when I started out too. My mind got the better of me. I'm just not sure how to get around it with her. She's a brain and we generally train by ourselves. Plus, I have to keep in mind her diabetes too. Not that it stops her by any means, just need to keep it in mind. She does a great job of regulating her sugars, just think this is also part of her mental aspect. I'm always open for suggestions...

:gm:
Glad you clarified that knee up move. All I could picture was standing on the ball (like a bosu ball) and doing knee ups with bands around the ankles and OMG. There woulda been no way.

Rather interesting move and I am definitely going to try it during the week.

[Pixie]

I get the move now :nod:
I was seeing your glutes being the only part on the ball...which I've tried and is rough, and I could never ever do with a band :lol:

We do normally train alone, but I know Greg and Johnny are good about working with it. Haven't worked with you much at all for the years since we met, but you don't have the personality to get in her way and make her upset, either.
It's one thing to be self-directed, and quite another to know that missing a rep=screwed. Hoping it comes down to a matter of time with her, but I'll be thinking about anything that might help :)

Certainly would appreciate any help with her. You know, I used to hate training with women. I don't know but I liked being the only girl. There's been only a couple that I haven't felt like that about, Katie being the biggest one yet. I tend to do more reps at her weight, rather than increasing my weights. Like I'm hoping it won't discourage her or something. I mean, I out-weigh her by like 100000 pounds, so it would make sense why I'd lift more, but it's like I don't want to flaunt it. Oh, I don't know... Her form has gotten incredible. She's consistent, coachable and works hard. Couldn't ask for more. Just need to get her to believe in herself, I think.


:gm:
Glad you clarified that knee up move. All I could picture was standing on the ball (like a bosu ball) and doing knee ups with bands around the ankles and OMG. There woulda been no way.

Rather interesting move and I am definitely going to try it during the week.


TIE.... Hi, TIE!!!

The exercise is fun. It can be a little challenging until you learn to balance on the ball. I'd suggest trying them without the band for a set first. The band is fun though... on your last rep, you can just relax and let the band "snap" you back to your knees. Just watch out you don't kick something.

[ChopperChick]

:wavey:

Um, yeah...I won't try the band thingie...until I have someone to video tape it for me. It may make the blooper reel! :D

[Pixie]

I'll see if I can get Katie to help me with video of the horizontal knee ups on a T-ball with a band.

[*Bunny*]

Hiya Pix.

Just dropping by to say Hi and send you some +++ vibes.

Nice job on the intervals. ;)

[P Bo]

I'm all over you getting Katie to lift heavier weights because your workout looks like a warm up for you. I appreciate you wanting to hang with Katie BUT ARGGGGGGGGGGGGGGGGGGHHHHHH. LOL.

I'll make a deal with you: if you wanna keep hanging with Katie, add 10 more mins on to your intervals.

[Pixie]

Hiya Pix.

Just dropping by to say Hi and send you some +++ vibes.

Nice job on the intervals. ;)

Hi, Bunny. I love seeing that you stopped by my log. Thanks for the +++ vibes and support!!


I'm all over you getting Katie to lift heavier weights because your workout looks like a warm up for you. I appreciate you wanting to hang with Katie BUT ARGGGGGGGGGGGGGGGGGGHHHHHH. LOL.

I'll make a deal with you: if you wanna keep hanging with Katie, add 10 more mins on to your intervals.

Umm... No deal. I'll still work on adding 10 minutes to my intervals though. ;)

I'll work on my weights more, just for you. Ok, not just for you, but for me too. I do need to see what I can actually do on occasion. Right now, just having fun playing around.

[Pixie]

11.30.09

Elliptical
level 1-4, 1 minute each
level 2-5, 1 minute each
level 3-6, 1 minute each... 12 minutes total (Better, BM?? :D)

Stretching

Bench
45 1 x 10

Add reverse band - purple (takes off maybe 50 pounds at the bottom)
65 1 x 3
85 1 x 3
105 1 x 3
125 1 x 3
135 1 x 3
145 1 x 3
155 1 x 3
165 1 x 3
175 1 x 3
185 1 x 3
195 1 x 3
205 1 x 3

** Had more in me, but I was trying to keep my speed up. Started to slow at 205. Did quite a bit of work getting there, so fatigue was bound to happen.

Strict military press with "football" bar
30 1 x 8
50 2 x 8
55 2 x 8

Tricep death
A1: Rope elbow extension
8 1 x 15
9 1 x 15
10 1 x 15
A2: V-bar pressdown
6 1 x 15
7 1 x 15
8 1 x 15

DB hammer curls
12 2 x 15

KB side bends
25 3 x 10

Kind of a fun day with reverse bands... usually is. Katie did well too. She pressed 140 pounds a few times, 145 for a nice single.

[Pixie]

11.30.09

Elliptical
level 1-4, 1 minute each
level 2-5, 1 minute each
level 3-6, 1 minute each... 12 minutes total (Better, BM?? :D)

Stretching

Bench
45 1 x 10

Add reverse band - purple (takes off maybe 50 pounds at the bottom)
65 1 x 3
85 1 x 3
105 1 x 3
125 1 x 3
135 1 x 3
145 1 x 3
155 1 x 3
165 1 x 3
175 1 x 3
185 1 x 3
195 1 x 3
205 1 x 3

** Had more in me, but I was trying to keep my speed up. Started to slow at 205. Did quite a bit of work getting there, so fatigue was bound to happen.

Strict military press with "football" bar
30 1 x 8
50 2 x 8
55 2 x 8

Tricep death
A1: Rope elbow extension
8 1 x 15
9 1 x 15
10 1 x 15
A2: V-bar pressdown
6 1 x 15
7 1 x 15
8 1 x 15

DB hammer curls
12 2 x 15

KB side bends
25 3 x 10

Kind of a fun day with reverse bands... usually is. Katie did well too. She pressed 140 pounds a few times, 145 for a nice single.

[Pixie]

12.02.09

Ok, my workout isn't worth posting but for record keeping purposes...

Elliptical
5 minutes, level 1

** Planned on doing the intervals at the end since we were running a bit late and Katie was waiting.

Stretching... surprisingly, I'm sore. This never happens. Omen for the day, maybe.

SSB box squat
65 1 x 8
85 1 x 8
105 1 x 8
125 1 x 8
145 1 x 5

** Sucking serious wind. I never have problems with my breathing, at least not this early (read as "light weights") in the game. I know I'm stronger than this, but maybe it's time for deload or I'm coming down with something. Was going to do sets of 8 until I couldn't anymore, adding belt when necessary, and then move to sets of 5 from there.

Power Runner
45 1 x 15
70 1 x 15

I'm done for the night. I can't breathe worth a darn. Even my deep breath doesn't feel deep. Was going to do a few more sets on the power runner; do a set or 2 of walking lunges (trying to get these back into the rotation, just need to start slow); lat pulldowns; KB swings; and some sort of ab exercise. Not tonight though.

Katie was having trouble too, but I think it was because of her insulin/sugar incident early this week. Ah well... one of those days for both of us.

I'm going home, taking some medicine, sleeping lots (maybe) and hopefully I'll feel better in the morning... assuming I'm getting sick. GRR!

[takniteasy]

Healing vibes being sent your way! Feel better!:rose:

[Pixie]

Thanks, TIE.

[G-REX]

:roses: Love you Sugar!

[P Bo]

Don't get sick! It really really really sucks as you know. LOL.

Oh yeah, BTW.....:heart:

[Pixie]

:grouphug:
Fingers are crossed that sleep and maybe a day or two of super-easy will get you through unscathed.

Thanks, J. I'm working on that rest stuff. I'm hoping that because I didn't actually feel sick before that workout, that it was just a "warning", and I'll catch it before I get sick. We'll see.


:roses: Love you Sugar!

I love you too. :heart:


Don't get sick! It really really really sucks as you know. LOL.

Oh yeah, BTW.....:heart:

:heart: back at ya.

Thanks, BM. I'm really hoping I don't get sick.

Sorry I missed your text again. I swear my phone doesn't beep anymore.

[Pixie]

12.06.09

** Took Friday off because, honestly, I couldn't stay awake. Just took it as a clue to rest and not go to the gym. Saturday was pretty much a repeat of Friday too. Must have been tired...

Elliptical
level 1-4, 1 min. each
level 2-5, 1 min. each
level 1-4, 1 min. each

** Would have gone longer, but my lungs were killin' me.

Stretching

SSB close stance low box squat... walked all of these out.
65 1 x 5
75 1 x 5
85 1 x 5
95 1 x 5
105 1 x 5
115 1 x 5
125 1 x 3
135 1 x 3
145 1 x 3
155 1 x 3

** Just made jumps with Katie, and could have done much more. That is about where my lungs started to say that they didn't like what I was doing so I cut it there.

Romanians
95 1 x 6
115 2 x 6
125 1 x 6

Grappler rows
80 1 x 8
90 2 x 8
100 1 x 8

** I feel like I get more out of this row than the others. Part of the problem is holding onto the DB's for one arm rows. It just sucks, and I don't want to use straps... but I guess I'll give them a shot soon.

Standing abs - green band on GHR
3 x 20

I was certainly feeling the workout in my back and hammies by now. I considered getting back on the elliptical, but I was tired. I'll work back into this. I think I'm just fighting a bug.

[Pixie]

12.07.09

Elliptical
level 1-4, 1 minute
level 2-5, 1 minute
level 3-6, 1 minute
level 1, 2 minutes

Stretching... Wow, I was sore for some reason, so took some extra time on this.

Bench
45 1 x 10
65 1 x 5
85 1 x 5
105 1 x 5
125 1 x 5
145 1 x 5

2 board
165 1 x 5
185 1 x 5
205 1 x 3
225 1 x 3

** It seems my shoulder hasn't acclimated itself to the recent (drastic) change in weather. It's been a bit achy for the past few days. Not to the point of pain or stopping me from things, but not my favorite thing. I certainly could have done more, but stopped there to not stress the shoulder more. BTW, I hate the 2 board. It's such an awkward board.

Shoulder stretching and ROM

Sadly, that's all I did. While I was letting my shoulder calm down, I ran Katie through her exercises and the "new" kids through a mean ab routine. I had every intention to get back to the assistance work, but the shoulder never really settled. Instead, went home and iced the shoulder. Felt good but I was shivering by the end. Burr...

The gym had several new people there. So great!!

[P Bo]

"Sadly, all I did was work up to two plates on a 2 board." Shut it Pix.


xoxoxoxox

[Pixie]

"Sadly, all I did was work up to two plates on a 2 board." Shut it Pix.


xoxoxoxox

LOL... Wow... I got told to shut it. :rofl:

XOXOX

[takniteasy]

"Sadly, all I did was work up to two plates on a 2 board." Shut it Pix.


xoxoxoxox

2 plates?! Well then, ditto to what she says.

This is the home of the Obscene Bench Queen.

:kiss:

[Pixie]

2 plates?! Well then, ditto to what she says.

This is the home of the Obscene Bench Queen.

:kiss:


Wow... twice now. :rofl:

Glad I didn't put that I was frustrated because I knew I had more in me, but my shoulder wasn't up for it...

[Pixie]

That's okay Pix, I understand *pats on head*

Wow... now I'm being pat on the head?!? Is it really that insane? Seriously, I see what the guys do and I'm no where close.

[Pixie]

12.09.09

Elliptical
level 1-4, 1 minute
level 2-5, 1 minute
level 3-6, 1 minute
level 4-7, 1 minute
level 1, 2 minutes

** Ok, BM, need some new suggestions. Bigger jump? I have a hard time increasing resistance and speed because it messes with my knees. I tried speeding it up the other day to simulate sprints, but I just have a hard time with it. Easiest when it's on level 1 but still not easy... should I try some there between level changes?

Stretching

SSB low box squat
65 1 x 5
85 1 x 5
105 1 x 5
125 1 x 5
145 1 x 5
165 1 x 3 - could have done 5, under-estimated myself
185 1 x 3 - add belt
195 1 x 3
205 1 x 3
215 1 x 3
225 1 x 3
235 1 x 3
245 1 x 3... so I could beat BM on her workout yesterday. ;)

** I had no intention to go this high. Honestly, I didn't intend to go more than 205 because everything felt slow, but the boys wouldn't let me stop. They said all of it was moving fast, despite it feeling so slow to me. I mentioned that I might want to work on getting to 300... He said I had more in me and probably even more had I not made such small jumps. It's been a while since I've gone that heavy, so I was a little skittish. I needed this workout though!!

Lat pulldowns - fat utility bar
70 1 x 12
80 2 x 12
90 1 x 12

Decline abs
20 2 x 10

I was too tired to do more. Not a bad workout considering I felt kind of crappy this morning.

We are planning for an easy Friday, a "play date" on Sunday to just goof off with some of the equipment in the gym, and then Katie's going to do a relative 1RM on bench Monday. Might join her, might shirt up, might do both... we'll see.

[G-REX]

12.09.09

Elliptical
level 1-4, 1 minute
level 2-5, 1 minute
level 3-6, 1 minute
level 4-7, 1 minute
level 1, 2 minutes

** Ok, BM, need some new suggestions. Bigger jump? I have a hard time increasing resistance and speed because it messes with my knees. I tried speeding it up the other day to simulate sprints, but I just have a hard time with it. Easiest when it's on level 1 but still not easy... should I try some there between level changes?

Stretching

SSB low box squat
65 1 x 5
85 1 x 5
105 1 x 5
125 1 x 5
145 1 x 5
165 1 x 3 - could have done 5, under-estimated myself
185 1 x 3 - add belt
195 1 x 3
205 1 x 3
215 1 x 3
225 1 x 3
235 1 x 3
245 1 x 3... so I could beat BM on her workout yesterday. ;)

** I had no intention to go this high. Honestly, I didn't intend to go more than 205 because everything felt slow, but the boys wouldn't let me stop. They said all of it was moving fast, despite it feeling so slow to me. I mentioned that I might want to work on getting to 300... He said I had more in me and probably even more had I not made such small jumps. It's been a while since I've gone that heavy, so I was a little skittish. I needed this workout though!!

Lat pulldowns - fat utility bar
70 1 x 12
80 2 x 12
90 1 x 12

Decline abs
20 2 x 10

I was too tired to do more. Not a bad workout considering I felt kind of crappy this morning.

We are planning for an easy Friday, a "play date" on Sunday to just goof off with some of the equipment in the gym, and then Katie's going to do a relative 1RM on bench Monday. Might join her, might shirt up, might do both... we'll see.

:love:Well done Sugar!

[takniteasy]

Good work up in here, Pix!:hi5:

Quick question: Is it more beneficial to make bigger jumps during squats or deads when trying to get a max? Say instead of 10# jumps do 20# jumps? Curious, as I tend to think that smaller increments would tire you out and waste energy that could be spent on 1RM.:dunno:

[*Bunny*]

245 1 x 3... so I could beat BM on her workout yesterday. ;)


lol.

You two ladies rock.

Feeling better this morning??

Have a great day !

[Pixie]

:love:Well done Sugar!

Thank you for your help, Love. I wouldn't have squatted so much if it wasn't for you pushing me.

:love:


Good work up in here, Pix!:hi5:

Quick question: Is it more beneficial to make bigger jumps during squats or deads when trying to get a max? Say instead of 10# jumps do 20# jumps? Curious, as I tend to think that smaller increments would tire you out and waste energy that could be spent on 1RM.:dunno:

Thank you. :hi5:

Yes, it's more beneficial to make larger jumps but you have to be very careful as you get closer to your max. A 10 pound jump near your max could jump you right past what you're capable of, where as a 5 pound jump might feel like a pathetic jump but it's what you can do. Personally, I had no intention of going up that high. I thought I was going to stop at about 205, hence the smaller jumps. Normally, though, I'd have made 20-30 pound jumps until it got heavier and then switch to 10 pound jumps in order to make sure I didn't fail, using the chips later if I felt I wanted to do more.

One thing we've learned, particularly with newer/smaller/lighter lifters (but it also applies to everyone just at different increments), is that you have to make the smaller jumps to make sure they get the work in. Like with Katie, we make small jumps on her bench because she goes from warm-up to working sets in like 2 sets. In order for her to not fatigue or get to max sets too soon, we use the 2.5# chips to make 5# jumps rather than a 10# jump, or we'll do 2 sets at the same weight. You have to get the work in in order to get stronger, so that's how we do it with her.


Nooo, I was patting you on the head about the other girls telling you to shut it, not about your performance being something you're not allowed to feel disappointment in!
You have no idea the number of times that I'd try to do raw boards after shirt work like is normal for the guys, and I'd just get stapled with two plates...and a 2bd isn't much motion for me. The guys would wonder wth was wrong with me to do that, then if I told anybody else they'd be all :rolleyes:

Of course if you want to feel all :poser: for a bit, you could always come play in my gym. I think there might be two guys there who are stronger than me, and the odds of seeing even one of them on any random visit are pretty low.

I certainly wasn't disappointed with the 225, but I wouldn't say I was proud of it either. I can do more, just this weather has been playing games with my shoulder.

I just have no true reference as to what's normal and what's freakish... I mean, let's see, I trained with guys and Sarah for so long. Not good comparisons. And, not fair to compare myself to Katie when I out-weigh her by a million pounds.

Maybe it's a good thing I don't know... *pats her own head*


lol.

You two ladies rock.

Feeling better this morning??

Have a great day !

Thanks, Bunny.

Mornings, I don't feel well, but it seems like I feel a bit better towards the end of the day. It's weird, but maybe it's the water, Gatorade, Airborne and movement that makes me feel better later.

I hope you have a tremendous day!!

[Pixie]

12.11.09

Elliptical
level 1-5, 1 minute each
level 5-1, 1 minute each
level 2-6, 1 minute each
level 6-2, 1 minute each
level 1, 1 minute
level 2, 20 seconds... gassed.

This little elliptical sequence got me. I wanted to levels 1-5 and then 5-1 again but my lungs and legs were done well before I got that done.

Looks like we are moving our 1RM bench day to Sunday. Lookinng forward to what Katie can do.

[takniteasy]

Yes, it's more beneficial to make larger jumps but you have to be very careful as you get closer to your max. A 10 pound jump near your max could jump you right past what you're capable of, where as a 5 pound jump might feel like a pathetic jump but it's what you can do. Personally, I had no intention of going up that high. I thought I was going to stop at about 205, hence the smaller jumps. Normally, though, I'd have made 20-30 pound jumps until it got heavier and then switch to 10 pound jumps in order to make sure I didn't fail, using the chips later if I felt I wanted to do more.

One thing we've learned, particularly with newer/smaller/lighter lifters (but it also applies to everyone just at different increments), is that you have to make the smaller jumps to make sure they get the work in. Like with Katie, we make small jumps on her bench because she goes from warm-up to working sets in like 2 sets. In order for her to not fatigue or get to max sets too soon, we use the 2.5# chips to make 5# jumps rather than a 10# jump, or we'll do 2 sets at the same weight. You have to get the work in in order to get stronger, so that's how we do it with her.


And so I learned this last week with squats. I figured since I had been making 10-20 pound jumps the last few weeks, why not this time? If I would have made a 5# jump as opposed to the 10# (175 to 180, instead of 175 to 185), I probably would have gotten the lift. I thought maybe I was just tired but had a nagging suspicion that I jumped too high too soon.

The elliptical kicks my @$$ every time too. Don't sweat it, uh, well sweat but don't.

[P Bo]

Hey sweets...sorry I am late getting in here:

1. Do the box squats with the spider bar and then we'll talk. Want your ass stapled to the box? Use the spider bar. That bad boy will eff you up. LMAO. GREAT job squattin' girlie.

2. RE: intervals....do a little trial and error and see what works for you and doesn't work. Because we have joint issues, we need to play with things a bit more. For example, I usually avoid treadmill sprints because the impact reverberates into my shoulders and causing pain. I will do high incline Around The Worlds or sprints on the bike. Try 1 to 1s - 1 min easy to 1 min hard. Very simple, but very effective and a staple at McDole.

BTW...I'm so proud of you :heart: :nod: :heart:

[Pixie]

The elliptical kicks my @$$ every time too. Don't sweat it, uh, well sweat but don't.


I used to hate the elliptical because I couldn't do diddly on it. That's certainly changed. I wouldn't say I love it but I do work up a better sweat there than on the treadmill.


Hey sweets...sorry I am late getting in here:

1. Do the box squats with the spider bar and then we'll talk. Want your ass stapled to the box? Use the spider bar. That bad boy will eff you up. LMAO. GREAT job squattin' girlie.

2. RE: intervals....do a little trial and error and see what works for you and doesn't work. Because we have joint issues, we need to play with things a bit more. For example, I usually avoid treadmill sprints because the impact reverberates into my shoulders and causing pain. I will do high incline Around The Worlds or sprints on the bike. Try 1 to 1s - 1 min easy to 1 min hard. Very simple, but very effective and a staple at McDole.

BTW...I'm so proud of you :heart: :nod: :heart:

1. I knew you were going to say that. You can use the SSB. You do have that option. Plus, I had to get some motivation somewhere. I was lacking on drive when I started. My squat is nothing like yours so I'll take whatever advantage I can. :D

2. Yeah, I can't do treadmill sprints because the reverb hurts my ankles. I haven't tried it since the shoulder problem, so I would never have thought of that. Even more reason to not do those. I'm nervous about the around the worlds... any pointers? I'll see if the 1-1's work on the elliptical. I'm actually liking not being on the bike, but I can always try there too. Thanks, Girl.

BTW... I'm proud of you too!! Keep pushing me. I need it!! :heart:

[P Bo]

1. I knew you were going to say that. You can use the SSB. You do have that option. Plus, I had to get some motivation somewhere. I was lacking on drive when I started. My squat is nothing like yours so I'll take whatever advantage I can. :D

2. Yeah, I can't do treadmill sprints because the reverb hurts my ankles. I haven't tried it since the shoulder problem, so I would never have thought of that. Even more reason to not do those. I'm nervous about the around the worlds... any pointers? I'll see if the 1-1's work on the elliptical. I'm actually liking not being on the bike, but I can always try there too. Thanks, Girl.

BTW... I'm proud of you too!! Keep pushing me. I need it!! :heart:

Why use the SSB when I can used a tricked out SSB, ie Spider Bar? LOL. That damn thing pulls you down into the hole and makes you fight to get back out.

As for ATW's on the treadmill, start slow and low. Get accustomed to switching front to back and then work on side shuffles. Keep the shuffles low and remember not to skip or hop. Yes, this makes them more difficult but there is more payoff. McD said ATW is very good gpp and the shuffle will certainly help my hip issue. It would probably benefit yours as well.

[claire]

Great job on the squats. :cheer::cheer::cheer:

I love the elliptical for cardio. My favorite machine is the arc trainer but my gym does not have one. :(

Your training looks great!! :banana::banana::banana:

[Pixie]

Why use the SSB when I can used a tricked out SSB, ie Spider Bar? LOL. That damn thing pulls you down into the hole and makes you fight to get back out.

As for ATW's on the treadmill, start slow and low. Get accustomed to switching front to back and then work on side shuffles. Keep the shuffles low and remember not to skip or hop. Yes, this makes them more difficult but there is more payoff. McD said ATW is very good gpp and the shuffle will certainly help my hip issue. It would probably benefit yours as well.

I'll leave that to the cambered bar. I hate that sucker. So hard to hold, but so good for you.

Shuffles are like side steps? I'll have to try these one day when there's no one around, just in case I land on my rear. :rofl:


Great job on the squats. :cheer::cheer::cheer:

I love the elliptical for cardio. My favorite machine is the arc trainer but my gym does not have one. :(

Your training looks great!! :banana::banana::banana:

Thanks, Claire.

[Pixie]

12.13.09

'F' the elliptical... I was feeling super congested, grumpy, icky and crabby when I woke up. Not exactly like I was sick, but my allergies were on the fritz. I wasn't sure how today was going to go, but it was time to see what Katie can do.

Stretching

Bench warm-up
Several sets of 3 with whatever weight Katie was using. I was putzing around, not sure if I was actually going to do anything. Katie finished her relative 1RM with several easy 90#, but couldn't finish 95. A little surprised by this, but also not (think some of it is mental). She put a shirt on after this to remember what it was like. She asked if I was going to too, so I said sure and actually got serious about this workout...

Bench
95 1 x 3
115 1 x 3
135 1 x 3
165 1 x 3
185 1 x 1... Ok, this was EASY!! I'm sure I had 205 in me (G thinks more), but this wasn't the time to test it.

Add 3 board and G's old Phenom... thing's stretched out and too big for me, but I still get something
205 1 x 1
235 1 x 1
265 1 x 1
285 1 x 1
315 1 x 1
335 1 x 1
365... unracked, held, but re-racked because this sucker got heavy too quickly for me to feel comfortable
355 1 x 1... ok, I probably could have done 365, but honestly, I was a little scared at the time.

Shoulder rehab exercises with mini band 3 x 20 each
IR/ER
Face Pulls
Tricep pressdowns
Rows
Bicep curls
Shoulder extensions

I ran out of time for my one-arm cable rows, but that's ok... tomorrow maybe??

Today was surprising--both Katie and my bench. As for Katie, we are having her do more bodybuilding-type workouts in hopes to get her base up to speed more. She's definitely gotten stronger and more muscular, but we need to address her "new" weaknesses now (endurance with strength activities and hip weakness). Before it was her upper back, but that's coming along nicely now.

As for me, before today, I think the most I've had in my hands on bench was 335, and that was quite a while ago. I forgot how much fun the shirt can be. Everything was moving so fast. I'm a little nervous about getting a shirt that actually fits me though.

Not sure if Katie's going to miss Monday or Wednesday or either/both this week. We're just going to play it by ear this week.

[takniteasy]

12.13.09

Bench
95 1 x 3
115 1 x 3
135 1 x 3
165 1 x 3
185 1 x 1... Ok, this was EASY!! I'm sure I had 205 in me (G thinks more), but this wasn't the time to test it.

Add 3 board and G's old Phenom... thing's stretched out and too big for me, but I still get something
205 1 x 1
235 1 x 1
265 1 x 1
285 1 x 1
315 1 x 1
335 1 x 1
365... unracked, held, but re-racked because this sucker got heavy too quickly for me to feel comfortable
355 1 x 1... ok, I probably could have done 365, but honestly, I was a little scared at the time.


As for me, before today, I think the most I've had in my hands on bench was 335, and that was quite a while ago. I forgot how much fun the shirt can be. Everything was moving so fast. I'm a little nervous about getting a shirt that actually fits me though.

Not sure if Katie's going to miss Monday or Wednesday or either/both this week. We're just going to play it by ear this week.

Okay now. That is one damn impressive bench press.:bowdown:

Makes me curious about what this old broad could get out of some equipment.

BTW, got your card and my APF card the same day. What a nice surprise, thanks so much!:heart:

[slimm26]

:poser:

[*Bunny*]

Keep pushing me. I need it!! :heart:
Be careful what you wish for!
;)

:grouphug:

[Pixie]

Okay now. That is one damn impressive bench press.:bowdown:

Makes me curious about what this old broad could get out of some equipment.

BTW, got your card and my APF card the same day. What a nice surprise, thanks so much!:heart:

I love the bench shirt. I've forgotten what briefs are like though. It's fun to be able to lift weight like that. You should try it, TIE... not when you're meet prepping though.


:poser:

Hiya, S. I tried emailing you the other day but it got sent back. :(


Be careful what you wish for!
;)

:grouphug:

No, I need the push. I can get a little lackadaisical if I don't get a little push every once in a while.

Especially right now when my important/primary goal isn't as fun as my "fun" goal. BM is helping me with cardio options in an attempt to re-adjust my body composition, and albeit slow, I think it's working. Normally, I'd put some weight on right now (TOM), but surprisingly, I really haven't. And, my joints don't hurt as much and I feel like I can do more. I think that's making me almost liking cardio right now. :eek: I'm not capable of "Bunny cardio" but I'm using you for some ideas too. Need to get some of this fluff off but have to keep it interesting.

[Pixie]

12.14.09

No Katie so I took it as an "easy" day... just :treadmill:.

Treadmill - goal: try BM's ATW-partially
1:30 forward - going VERY slow
1 backwards - not going slow enough but doable
2:30 forward

WTF... I felt like a kid with his shoe laces tied together or a clown there for everyone's entertainment. I'm such a darn clutz. :rofl: Not brave enough to try sideways while there's so many others there.

Elliptical - goal: 30 minutes
Crosstraining setting - tapped out at almost 26 minutes when it started to go back up.

WTF... I chose to use one of the machine's settings so I didn't have to pay attention to time. I was kind of curious if looking at the clock was affecting what I was actually capable of. Plus, I was being lazy and didn't want to think. Conclusion: Not a fair comparison at all since this used the highest and lowest settings. I was drippin' and spent though and that's what matters most. Good stuff and a nice option if I'm bummed about cardio.

Was thinking of trying to 1-1's on the bike too, but I didn't have enough in me this time. Maybe next time...

[G-REX]

:roses:

[takniteasy]

:wavey:

where oh where is Pixie? Hope you are feeling okay. :heart:

[Pixie]

:roses:

:kiss: I love you!! Thank you so much for all your help.


:wavey:

where oh where is Pixie? Hope you are feeling okay. :heart:

I'm here. I haven't really done much at the gym the last few training days. The cold that I was fighting finally caught up with me, so I pretty much meandered around doing light accessory work. Boring stuff and nothing I was too excited to write down. And, then to top it off, I was feeling better yesterday, which I was so excited about, but woke up this morning with a migraine. It's finally subsided enough that I can see and stand some light, but I'm hating this. Not sure how today's workout will go, but we'll see. I'll be attempting a nap in a bit in hopes that it'll help...

[Pixie]

12.20.09

Helped Katie with her new deadlift program. She's got to start getting ready for her meet in March. Using the Finnish deadlift program that G likes... No deadlifting for me today as I didn't want to get myself sick again.

Elliptical - 30 second sprints (~210 spm)/1 minute "strolls" (~120 spm)
6 minutes total

Stretching

Abs on reverse hyper - didn't feel as much as some do, so may not be useful to me or I need more weight
50 pounds 5 x 8

Forearm exercises
8# 3 x 20 each exercise

Seated rows
70 4 x 10

Finish with the same elliptical routine

I kind of liked "sprinting" on the elliptical. I can't do it on the treadmill and I really felt it in my legs. Will have to work on increasing my time but it was nice. Haven't sprinted since early under-grad.

Went to see Ken Anderson after the workout. What a pleasure. Got some "briefs" (in the form of a suit). G got some goodies too. (TIE... let us know if you're going to call him and get some stuff. We talked about you. :))

[P Bo]

Congrats on starting sprints lil one!

Feel better soon and in the meanwhile do the little things that you can. That stuff still counts!

[Pixie]

Thanks, P.Bo.

12.21.09

Treadmill
6:43 minutes... don't ask, it's simply the time that I shut the treadmill off. LOL

Stretching

Bench - started out doing Katie's weights hence the jumps.
45 1 x 10
65 1 x 5
75 1 x 3
85 1 x 3
may have done a couple sets in here...
115 1 x 3
135 1 x 3
165 1 x 3
185 1 x 3

Add G's old-stretched-out-too-big-for-me Phenom and a 2 board
225 1 x 1
265 1 x 1... definitely could tell that was a larger jump than I'm used to
295 1 x 1
315 1 x 1

** I don't think my hands are used to this weight yet. The heel of my right hand felt bruised and it was kind of throwing me off. Shut it down... next week should be to a 1 board.

DB Skull Crushers
25 4 x 8

Lat pulldowns
70 1 x 8
90 2 x 8

I had more in me on the bench, and for the whole workout, but I was getting a little nauseous and shakey at this point. I'll take it though, considering I started out the day with a pretty blinding migraine and didn't eat much all day.

Katie had a GREAT night. She did a very nice 135 to a 2 board. She's figuring out the shirt nicely, and when she does it right, it's beautiful. She was pleased with her workout, which is key as she's had some frustrating moments lately. Proud of her!!

[claire]

Great job on your bench :) Hope you are feeling better :rose:

[bigdamray]

Nice work Pixie!

[takniteasy]

12.20.09

Helped Katie with her new deadlift program. She's got to start getting ready for her meet in March. Using the Finnish deadlift program that G likes... No deadlifting for me today as I didn't want to get myself sick again.

Elliptical - 30 second sprints (~210 spm)/1 minute "strolls" (~120 spm)
6 minutes total

Stretching

Abs on reverse hyper - didn't feel as much as some do, so may not be useful to me or I need more weight
50 pounds 5 x 8

Forearm exercises
8# 3 x 20 each exercise

Seated rows
70 4 x 10

Finish with the same elliptical routine

I kind of liked "sprinting" on the elliptical. I can't do it on the treadmill and I really felt it in my legs. Will have to work on increasing my time but it was nice. Haven't sprinted since early under-grad.

Went to see Ken Anderson after the workout. What a pleasure. Got some "briefs" (in the form of a suit). G got some goodies too. (TIE... let us know if you're going to call him and get some stuff. We talked about you. :))

^^You've got mail. :)

[Pixie]

Great job on your bench :) Hope you are feeling better :rose:

Thanks, Claire. Yesterday I was still feeling the effects of the migraine, but I was definitely better.


Nice work Pixie!

Thanks, Ray.


^^You've got mail. :)

You'll have mail shortly...

[Pixie]

Nice work on the sprints!

I hear ya on suit as briefs, sooo much easier to get on/off :nod:

Thanks. And, definitely easier to get the suit on. The sucker was surprisingly tight on my thighs. I thought it was going to be on the looser side (to the point of needing tailoring, rather than soccerball stretching) in order to fit my ASS but maybe the work I'm doing is helping. :dunno:

[Pixie]

12.23.09

Elliptical - 30 second "sprints"/1 minute "strolls"
10 minutes total, level 1... going to slowly increase this time.

Stretching

Box Squat - using a straight bar :eek:
55 1 x 8
75 1 x 8
85 1 x 8
90 1 x 8
95 1 x 5
105 1 x 5

** This is the first time in years that I've actually used a straight bar. It's taken this long for me to feel comfortable holding the straight bar again, much less actually doing something with it. I thought I'd give it a try, especially since Katie kind of needs to start using the straight bar to get ready for her meet. The weight wasn't heavy by any means. It felt good, but I didn't want to push it. I reluctantly stopped when my shoulder first started telling me it was getting tired. Pleasantly surprised by this. I'll just keep working on increasing the weight, slowly but surely. The simple fact that I could relatively comfortably hold that bar and squat with ANY weight made today kind of exciting.

Single leg box squat - DB
12 3 x 5

DB side bends
35 3 x 10

Attempt to pop some ribs back in x several - only got a few but I was significantly out-sized.

Like I said before, I was very happy, excited and surprised by today's squats. I know I can do more, but that was enough for a first time. Not being able to use a straight bar has been the biggest thing holding me back from doing a meet. I used to LOVE squatting, but since the accident, have been rather disappointed by it. So much so that I was sort of embarrassed with my squats. Kind of like I was inferior. Being able to use the straight bar just showed me that my patience, stretching and rehab exercises are doing their job. I'll just keep working at it, and maybe one day, I'll be able to squat again!!

** BM, almost sorta kinda had a shining moment for squats. Kinda pathetic, but sorta exciting. ** :jumpjoy:

I skipped some of my accessory exercises. I was in helper-mode more than lifter-mode today. I was accused of procrastinating, but I just wanted to see everything that was going on. ;) And, I was just too excited for all of the PR's being set. Lots of fun, happiness and elation at the gym today.

Katie did well. She walked out of the gym feeling spent. I said, "great, mission accomplished." Object of the game with her, right now, is to get her body to accept burst activities, find its speed and also get stronger. She started things like sprints, box jumps and burpees... If anyone else has ideas, I'm open to suggestions. I was thinking of telling her to do some Crossfit-type routines on Fridays or as accessory-type work. The reason for this is that we believe she's trained her body to pace itself (with the years of long distance running) and that it's ultimately not letting her move heavier weights... it's a theory.

[claire]

Congrats on your squat's shining moment :cheer:

Merry Christmas!!!!

[P Bo]

Merry Christmas Mrs. Coach-Therapist-Friend.

I am VERY happy you are back squatting with the straight bar. Bigger and better things for you to come dollie.

ANY shining moment, however small, is a GREAT moment. Soak it up.

[Pixie]

Congrats on your squat's shining moment :cheer:

Merry Christmas!!!!

Thanks, Claire. How was your Christmas? Ours was pretty quiet and perfectly wonderful.


Merry Christmas Mrs. Coach-Therapist-Friend.

I am VERY happy you are back squatting with the straight bar. Bigger and better things for you to come dollie.

ANY shining moment, however small, is a GREAT moment. Soak it up.

Happy (belated) Christmas to you too.

Thanks, BM... Coach-Friend-Advisor. ;)

[Pixie]

12.26.09

OMG, what an incredible day. So many people were there. Ray and Mattie were there with a couple of their training partners. Gosh, I've missed them. We lifted Saturday instead of Christmas day, so technically, this is my cardio day. It was hard to not get wrapped up in the lifting though. Wendy was there and able to train at the same time as us. I had to fight the urge to not lift with her. Trying hard to get her to rearrange her work schedule so she can train with us. We got her friend-client won over. BUT, alas, I stuck to my plan... cardio it is.

Elliptical
Interval program - level 4/resistance 1 for 2 minutes, level 10/resistance 8 for 2 minutes
Total = 20 minutes

Stretching

Ab wheel
2 x 10... my left upper rectus abdominus started to cramp on the third set

I chose to do the interval program because I didn't want to have to watch the clock on the elliptical. Rather, I wanted to see G's squats, Coker's benching and Mattie deads. I've never played around with the resistance before, didn't know this program did it either. It was only hard for the first 20 seconds and then my body adapted. Very nice... Good option for future use.

It's days like this that really get one's juices going. People there that I haven't seen for a while. Cyrus hit a nice raw bench PR at 450 (~181-198), Coker's playing with a 900 bench, G looked great with the retarded amount of band tension he was using (1015 at the top in briefs only). What a day... It's stuff like this that make this gym so great.

[Pixie]

Exactly, J. It was surprising and exciting.

12.27.09

Elliptical - crosstrainer #2 program
10:30 minutes... my legs were sore from yesterday otherwise I'd have gone longer. Love it!!

Stretching

Hip abduction - mini band
3 x 20

Hip adduction - mini band
3 x 20

4-way hip - mini band
3 x 20 each direction

Ball bridges (AKA Air humpers) - should have added weight
3 x 10

KB swings
25 3 x 10

Just worked on the hips some. I was still sore from yesterday's elliptical program. That darn resistance change got me. Gotta love it though.

BM, these are some of the exercises I'd give you for your hip/SI/bum. Plus, monster walks, side steps, single leg squats, single leg deadlift, pull throughs or Romanians and GM. I'd aim for 3-4 sets of 15-20 each. You don't have to do all of them every time, so it can be very quick. Let me know which ones you need me to describe...

[P Bo]

You can't believe how much I smiled reading that you enjoyed the intervals!!! I love it, I love it, I love it!

I will PM or email you later when I have time re: rehab stuff. I do have some questions (of course lol)

I was drooling at the thought of all the crazy lifting going on at your gym the other day. Sounds like a GREAT environment to be around.

[Pixie]

I was drooling at the thought of all the crazy lifting going on at your gym the other day. Sounds like a GREAT environment to be around.

It is. I've been in a few different (powerlifting) gym, and this, by far, is the most comfortable and exciting place. We all work really well together, there's lots of help, and people are excited to try new things and get better. I love the gym now...

[P Bo]

It is. I've been in a few different (powerlifting) gym, and this, by far, is the most comfortable and exciting place. We all work really well together, there's lots of help, and people are excited to try new things and get better. I love the gym now...

You know I'm there in spirit, right? :lonely: Sounds exactly like my kind of place

[Pixie]

You know I'm there in spirit, right? :lonely: Sounds exactly like my kind of place

Oh, I know, Girl. I would love, love, love to have you there for real.

12.28.09

Elliptical
30 second "stroll"
90 second "sprint" - Just wanted to get warmed up... over and done with so I could get started.

** I know, BM, I know. Do my intervals. Boo me.

Stretching

Bench
45 1 x 10
65 1 x 3
75 1 x 3
85 1 x 3
95 1 x 3
120 1 x 3
135 1 x 3
165 1 x 1
185 1 x 1... not as good as last week, but still pretty easy.

Add 1 board and G's old Phenom
225 1 x 1... dump to touch but still pressed. Hehe
255 1 x 1
275 1 x 1
295 1 x 1

** Shut it down there. Everything was moving easy, just didn't want to anger the shoulder. The weather system coming in is making it bark occasionally. One of our lifters was shocked that I'd even get anything out of G's shirt with how big it is on me. I do, but not sure how much.

Overhead DB tricep extensions
30 1 x 10... too light
35 1 x 10
40... nope, a little nervous about holding this overhead
35 1 x 10

G and I decided to just go home. We have worked out 3 days in a row and we're both kind of spent. I had little energy to lift. Plus, my parents are in town and we just left them at our house, painting things and doing project (their choice, not a Daddy-do list).

Had another new guy start today, so we spent some time getting him set up. You know the best thing is the "sparkle" in the new lifters' eyes when they see the place. We can described it to them, but I don't think they grasped the true picture. They usually just want to play with everything there. The new fella was very excited. Great kid, very respectful, funny, hard worker and can handle being picked on <-- That's key at our gym.

Despite the lack of motivation, it was another great day!! :super:

[Pixie]

:wavey: J. I wish you luck in the start of the new year!!

12.30.09

Stretching

Box Squat - straight bar again. :D
55 1 x 5
75 1 x 5
95 1 x 5
105 1 x 5
110 1 x 5
115 1 x 5

** I was supposed to go to triples after this, but my shoulder kind of barked at me when I racked the weight on 115--right when I letting go of the bar. Weird, and absolutely no pain afterwards, but I just didn't want to push it. I still did more weight this time around, and it felt great. Even felt comfortable with using some speed. Like I said before, I'll just slowly up the weight I use for the straight bar. I'm not going to be squatting in a meet any time soon, so this works for me.

Single leg box squats - Dude, these were tough this time.
2 x 10 each

Pick up the 125 DB G was using (one-handed like I was going to bent over row with it) x ~6 - I can get it about 4 inches off the ground before it just rolls out of my hand... LOL

Cable side bends
9 1 x 20
10 1 x 20
10 1 x 10... my obliques were done

** I know I haven't be using enough weight for these when I do them with DB's. First time I actually felt them.

I was just done. Like I said in another's log, I am motivated to do the main lift, but not-so-much for the accessory work. I'm giving myself until the new year to "goof" off. After that, I need to get the cardio and accessory work back in check. I don't think it's helping that my parents are in town, but I'm enjoying it.

Katie put me on a schedule. LOL. It's a good thing... If I know we have to get done by a certain time, I'll try to push through and avoid distractions more. I'm easily distracted right now, which I think is another reason for the above issue. Still having fun though.

I think we officially got another new lifter (I've mentioned him before). He has come to us for help here and there, but he was sticking with his trainer (Wendy - also mentioned her before) for the majority of his lifting. He came to squat with us last night and did really well. Learned box squats, did them for the first time and hit 415 for 2 relatively easy. Not bad for someone claiming he's never been taught to squat. He's a sponge, a great kid and works hard. It'll be nice to see him grow.

[bigdamray]

I hear on losing motivation after the main lift. This Transmutation phase has been rough on me. After squats, I'm mentally done but we still have to bench and deadlift! Nice work Pixie!

[Pixie]

Thanks, J.


I hear on losing motivation after the main lift. This Transmutation phase has been rough on me. After squats, I'm mentally done but we still have to bench and deadlift! Nice work Pixie!

I know I should be better about it. I used to enjoy the accessory stuff more, but that seems to have changed.

Happy New Year, Everyone!!

[P Bo]

Happy New Year Pixie.

So many little things in your log make me chuckle....like the 125lb DB 'rolling' out of your hand.

Yes, get back to some intervals, even if it is just few minutes. Also, good work on listening to your shoulder squattin'.

I'm like you: I finish my main lift and then have to convince myself to do all my accessory work. Luckily I only have so much time at night to train so I have budget my time accordingly and get 'er done.

[takniteasy]

Happy New Year!

I feel like I belong in the "in crowd" now after reading about everyone else not being motivated to do accessories. the big boys are constantly fussing at me to do my accessories with them, even knowing I have 45 minute drive home.

You actually lifted the dang 125 DB?! Okey dokey, you can use me for your DB rows from here on out. :lol:

[Pixie]

Happy New Year Pixie.

So many little things in your log make me chuckle....like the 125lb DB 'rolling' out of your hand.

Yes, get back to some intervals, even if it is just few minutes. Also, good work on listening to your shoulder squattin'.

I'm like you: I finish my main lift and then have to convince myself to do all my accessory work. Luckily I only have so much time at night to train so I have budget my time accordingly and get 'er done.

I'm glad I make you chuckle. I just wanted to see if I could "use" the 125 DB. Maybe grip work, but that's a lot of work... too much for me. ;)

I will be getting back to the intervals. I at least did cardio yesterday, so that's a start. I think Katie's time schedule will help too. If I know we need to be done around 7, I'll budget my time better... *keeping my fingers crossed*


Happy New Year!

I feel like I belong in the "in crowd" now after reading about everyone else not being motivated to do accessories. the big boys are constantly fussing at me to do my accessories with them, even knowing I have 45 minute drive home.

You actually lifted the dang 125 DB?! Okey dokey, you can use me for your DB rows from here on out. :lol:


You're definitely part of the in-crowd. I usually don't mind accessory exercises, but I'm a sloth going through them... partly out of reluctance to do them. They're boring and tiring. I certainly don't use enough weight when I do them either, and because of that, I get looks from Katie and G. :rofl:

Great... I'll use you for my grip work. ;) Not quite up to 125 DB one arm bent over rows yet.

AND THE HAPPIEST OF NEW YEARS TO YOU BOTH!! I feel luck to have you both in my life. You both are true assets. I hope I can give back to you all that you have given me. Thank you!!

[Pixie]

01.01.10

First workout of the new year... and it wasn't anything special, but definitely a step in the right direction.

Elliptical - "weight loss program"
30 minutes

I skipped the "cool down" phase, but in my defense, I didn't know there was a "cool down" phase. Kind of a boring program. It's low on my list of programs to do again. I kind of like the programs (so different than how I was in the past) because I don't have to pay attention... meaning, I don't see the clock and fret over how much more I have to do (Read "fret" as "whine").

Ended with some stretching and coaching to the new kid. Nothing special or spectacular. Probably should have hit the DBs for a few exercises. Several hand-offs of 275+... does that count? How about a few up-right row hand-offs? Those sucked.

Parents left after a wonderful visit. Their visits are always pretty darn cool. They did a lot of projects around our house. Things we were just pushing off to when we'd have more time. Right... "more time", I laugh at that. Not sure about getting a vacuum, a coffee maker and a toaster for my birthday though... particularly because G does the cooking. :rofl: But, I have to admit, I love them all. I'm too practical to not love them. It's exactly what we need... and something we want too. ;)

[P Bo]

"Hi, my name is Pixie and I'm a super freak. I look at a dumbell or band and just think of doing accessory work with it. My non-accessory work has gotten me a 315 bench in a shirt that is much too big and I'm sure once I think about accessory work now that I'm squatting again I'll pull out an obscene number there too. Oh and lastly, I don't believe in whining when you can just fret."

Bwhahahahaha.

Uhm, birthday? What did I miss?

[Pixie]

"Hi, my name is Pixie and I'm a super freak. I look at a dumbell or band and just think of doing accessory work with it. My non-accessory work has gotten me a 315 bench in a shirt that is much too big and I'm sure once I think about accessory work now that I'm squatting again I'll pull out an obscene number there too. Oh and lastly, I don't believe in whining when you can just fret."

Bwhahahahaha.

Uhm, birthday? What did I miss?

:lol:

No birthday yet... It's this month though. I think they were just giving me things, saying it was for my birthday, so they wouldn't have to mail anything later.

[Pixie]

01.03.10

Elliptical - "interval" program
12 minutes... was going to do more, but Katie was ready to lift.

Stretching

Conventional deadlift standing on 100# plates
135 1 x 3
165 1 x 3
175 1 x 3
185 1 x 3
190 3 x 3

Band pull aparts - mini
4 x 10 with pause

GHR abs with green band
4 x 25

Goofing around with farmers walk - holds
~115 3 x ~10 seconds... very easy... Might consider doing more holds/grip work with these.

Kind of lazy today, but I still got some work done... slowly but surely.

[Pixie]

01.04.10

Treadmill - because all the ellipticals were being used and I didn't want to wait any longer
5 minutes... I've officially decided that I don't like the treadmill anymore.

** BM, was planning to do intervals, but I HATE the treadmill now. Figured I'd get on the elliptical (or even the bike) after I was done with the weights, but G was ready to head out. Didn't intentionally skip them, but I still feel guilty for not doing them.

Stretching

Floor press
45 2 x 10
65 2 x 5
85 2 x 5
105 2 x 5
125 2 x 5
145 2 x 5

** Stopped there. The last 2 sets were kind of rough. It's been a while since I've floor pressed. This was also the first time that I remember my shoulder aching some with floor press. Next week, triples to possibly singles.

A1: DB front raises
10 4 x 10... too easy

A2: DB side raises
10 4 x 10... suck!!

B1: DB ball press
20 1 x 10
25 1 x 10
30 1 x 10
35 1 x 10... hated lugging these over to the ball, will hate the 40's(+) more next time.

B2: DB incline ball press
20 1 x 10
25 1 x 10
30 1 x 10
35 1 x 10... actually had to work a bit for this

Face pulls
mini 4 x 20... need to double up the band or use a stronger one

C1: DB overhead tricep extensions
25 4 x 10... I know, not too heavy, but my arms were a bit tired by this

C2: EZ-bar curls
45 4 x 10

Imagery abs
4 x 25

So, we got started a little later than usual, but we got the workout done pretty quick. I think it was too cold in the gym to break a sweat though.

A lot of people in the gym today. Gotta love everyone's drive to look better in the new year.

[Pixie]

01.06.10

Elliptical
1 minute warm up
30 second:30 second - sprint:walk x 3 minutes
1 minute cool down

Stretching

Buffalo bar box squats
55 1 x 6
105 1 x 3
145 1 x 3
175 1 x 3

Add briefs - box still there, but I only actually touched it once and it looked bad
205 1 x 3
235 1 x 1 - was supposed to be 3 but I got on my toes and calf cramped
285 1 x 1 - reminded to keep form... don't sacrifice form for touching the box
305 1 x 1 - better form
325 1 x 1 - even better form

** Switched to the buffalo bar so that I could do something without my shoulder being the limiting factor. It's been around 3 years since I've put on briefs and about as long since I've had weight like this on my back. Felt good. I can tell I'm not used to it though. The weight moved well, but the unrack sucked. I'll get used to it eventually.

Lat pulldowns - utility bar
90 4 x 8

Arch ups on T-ball
4 x 10

Cut it there. It was time to go.

It felt good to feel the pain of briefs and heavier weight again. Even when you consider how tight the dang legs are on the Titan suits. I didn't have any problems along the way, except that I couldn't get to depth. Need to stretch those suckers out... big time!! One of the guys was guessing that I'd have gotten down with another 70-80 pounds. LOL.

I've said this before, but I'm thinking of starting pilates in the a.m. Something to give me a little core workout, and I always liked the little "wake-up" that a.m. workouts give me. Now, it's just a matter of actually doing it. Got the considering part taken care of, just need to execute. And, then when it warms up, it's back to doggie walks. I'm not as brave as BM and want to walk 4 dogs in cold weather. I know, compared to BM, TX is not cold, but I still have AZ blood... very thin.

And now I have to go deadlift the bed to get Bugsy out from under it AGAIN... for the 4th time today. He chases the cat under there and then whines for help to get out. Silly, Bug.

[takniteasy]

Super proud of you, Pixie!:biggthumpup:

And you are not kidding about the tight legs on a Titan suit. I got the suit over the hips but holy moly I thought my legs would explode trying to get them up!

[Pixie]

Super proud of you, Pixie!:biggthumpup:

And you are not kidding about the tight legs on a Titan suit. I got the suit over the hips but holy moly I thought my legs would explode trying to get them up!


Thanks, TIE. It was a fun squat day.

You're next. ;)

01.08.10

Helped a friend learn how to use his bench shirt. He did very well, and will probably come back a few more times. Such a pleasure to have around, and easy to coach.

Elliptical
20 minutes on Crosstraining program 1

Stretching

[Pixie]

01.10.10

Got there late, so helped Katie with her workout then started mine. And... got cut short unexpectedly. First because some moron booted me off the pad I was using for abs and I didn't have the patience to wait, much less continue with something else. And, because G had an emergency work call. Oh well. That's why I have Fridays as a catch-up day. If I need to, I can do a few extra exercises to make up for this one.

Elliptical
10 minutes total - 1 minute "stroll"/30 second "sprints"

Stretching

Power runner
45 1 x 15
70 3 x 15

Ab wheel
3 x 10

Pathetic workout, but I still had tired legs when I left.

[P Bo]

Even though you have thin blood, I still like you. I just need to toughen you up. I think G needs to send you up here for a winter hardening program. HINT HINT HINT.

NICE work on those sorta box squats. LMAO. I'm glad you are getting back to squattin'.

ps...no worry about missing the odd cardio/interval day since you are being rather consistent my dear!!!! Look at where you WERE and where you are NOW! Big difference, huh?

[Pixie]

Even though you have thin blood, I still like you. I just need to toughen you up. I think G needs to send you up here for a winter hardening program. HINT HINT HINT.

NICE work on those sorta box squats. LMAO. I'm glad you are getting back to squattin'.

ps...no worry about missing the odd cardio/interval day since you are being rather consistent my dear!!!! Look at where you WERE and where you are NOW! Big difference, huh?

So, can I come to Canada in the summer for my winter hardening?? :D I like the idea of being "sent" out there though.

Thanks for the support, BM. It certainly helps me push forward and try harder.

[bigdamray]

Silly Bugsy!!

[Pixie]

Silly Bugsy!!

Hi, Ray.

01.11.10

Elliptical - interval program
20 minutes... had it set for 30 minutes but I got bored

Stretching

Floor press :lol: disaster
45 2 x 10
65 1 x 3
85 1 x 3
105 1 x 3
125 1 x 3
145 1 x 3
165 1 x 3
185 1 x 1... G said it was too easy, I thought it was a struggle.
195 2 x 0... G really believed I could do this, I didn't. Maybe 190.

A1: Overhead DB tricep extensions
35 1 x 10
40 3 x 10

A2: DB hammer curls
12 4 x 15

B1: DB front raises
10 4 x 12

B2: DB side raises
10 4 x 12

Face pulls - "light" band
4 x 15

Russian twist on T-ball
10 4 x 6

Forgot the DB ball press and incline... oops.

Busy day at the gym. Close to the entire crew was there. Especially nice to have Logan join us.

[Test-Daddy]

You have to believe Pix!

[ChopperChick]

:wavey:

Work, work and more work goin' on in here!! :kiss:

[Pixie]

You have to believe Pix!

You're so right. That's probably the exact reason I failed. G said the first time I dropped the weight, didn't handle it like I usually do. Hence why I did it again to see if I could do it if I didn't "drop" the weight. Nope. I think I was hung up on the fact that it was more than I regular bench, and your numbers for floor press are usually less. Plus, I think the best I did before this was only 175 (maybe??)

I'll set it for a goal for the next time I floor press. I might even add in an extra bench day on some Friday to try it again, and that time I'll make jumps that are more conducive to me.


:wavey:

Work, work and more work goin' on in here!! :kiss:

Hey, Hot Mamma. Thanks for stopping in!!

:flowers:

[Pixie]

01.13.10

Really just not feeling so hot today, so I played it by ear... My "ear" wasn't too keen on the weights. Like I said about Sunday's workout, this is what Friday is for. If I'm feeling up to it, I'll get my leg workout in then.

Elliptical - cross training program 1
30 minutes

Stretching

The rest of the time I helped Katie with her Anderson squats.

I'll let this happen this week (TOM) but I'm not crazy about it.

[P Bo]

Just checking in :wavey3:

Let's get some VA back in your VA-VOOM!!!

Like TD said, you need to believe in yourself....G does...and so do I. Go. Be. Do (ie LIFT!)

[Pixie]

Last week was rough. Everything felt bad--head, woman area, back... Feeling a bit better today, so back at it... Maybe. It's Romanian day and I'm not all that excited about that.

Thanks for checkin' in on me. :heart:

[Pixie]

01.17.10 - Happy Birthday, Dad!!

Elliptical - interval program
15 minutes

Stretching

Romanians
135 1 x 5
155 1 x 5
175 1 x 5
180 1 x 5
185 1 x 5

** Not really heavy Romanians, but heavier than I usually go. I just don't like holding the bar that long

Power Runner
70 3 x 12

Ab wheel
3 x 10

Stopped there as I tweaked my left abs. Hoping this isn't bad, just temporarily painful.

[Pixie]

01.18.10

Um, yeah... Nope. :frantic:

[ViRTuouS]

Happy Birthday!!!

[Pixie]

Happy Birthday!!!

Thank you. :wiggle:

[*Bunny*]

Happy Birthday Honey:rose:

[Pixie]

Happy Birthday Honey:rose:

Thank you, Bunz.

[Tweak]

Happy birthday, young lady! :cupcake: (and IN!)

[Pixie]

Happy birthday, young lady! :cupcake: (and IN!)

Thanks, Tweak. And, a double thanks for dropping by my log.

[Pixie]

Happy late birthday, sorry I missed yesterday :flowers:

Better late than never. Thank you. It was a nice quiet birthday, just like I like them.

:flowers: to you too. Hope all is well with you.

[matt1990]

Ello and Happy late birthday! Glad to see your staying consistent and bustin your butt still. Hope all is well with you and G-MaN.

Matt~

[Pixie]

Thanks, Matt.

01.20.10

Elliptical
30 minutes total - ~22 minutes thinking about how I didn't want to do it and trying to figure out the new gym layout and ~8 minutes of actual pedalling... Would have kept going but the machine shut off. Guess too many things were plugged into on circuit. I took it as a sign that I was done when it shut off. :evil[1]:

Stretching

Box Squat - walk out and with a straight bar
55 1 x 8
80 1 x 8
95 1 x 8
105 1 x 8
115 1 x 8
125 1 x 8
135 1 x 8

** Well, that's more than last time I did eights with the straight bar. For now, shutting it down with I get that dead-arm feeling. And, by the way, eights suck!!

KB swings
25 4 x 12... would have used the heavier KB, but they hit the ground when I swing and I didn't want to stand on anything. Just did an extra set.

KB side bends
45 2 x 10

Stopped there as I was absolutely famished. Progressively getting worse the more I tried to do. Time to eat... :cupcake:

[P Bo]

Wow, it sucks to be short if you like doing KB swings. I never thought of that. LMFAO. I also cracked up reading your Jan 18th workout. Pure entertainment.

GREAT job on the 30 min elliptical. And GREAT job on the 8s box squatting. :biggthumpup:

[takniteasy]

Thanks, Matt.

01.20.10

Elliptical
30 minutes total - ~22 minutes thinking about how I didn't want to do it and trying to figure out the new gym layout and ~8 minutes of actual pedalling... Would have kept going but the machine shut off. Guess too many things were plugged into on circuit. I took it as a sign that I was done when it shut off. :evil[1]:

Stretching

Box Squat - walk out and with a straight bar
55 1 x 8
80 1 x 8
95 1 x 8
105 1 x 8
115 1 x 8
125 1 x 8
135 1 x 8

** Well, that's more than last time I did eights with the straight bar. For now, shutting it down with I get that dead-arm feeling. And, by the way, eights suck!! yep and so do fives!:lol:

KB swings
25 4 x 12... would have used the heavier KB, but they hit the ground when I swing and I didn't want to stand on anything. Just did an extra set.

KB side bends
45 2 x 10

Stopped there as I was absolutely famished. Progressively getting worse the more I tried to do. Time to eat... :cupcake:

You got in there and worked. That's what matters (and a certain someone didn't end up in the morgue:rofl:)

[Pixie]

Wow, it sucks to be short if you like doing KB swings. I never thought of that. LMFAO. I also cracked up reading your Jan 18th workout. Pure entertainment.

GREAT job on the 30 min elliptical. And GREAT job on the 8s box squatting. :biggthumpup:

LOL... It's a combination of the height of the KB and the length of my arms that causes most of the problem. I really wasn't in the mood to rig up some set up so I could go heavier.


You got in there and worked. That's what matters (and a certain someone didn't end up in the morgue:rofl:)

5's feel wonderful after 8's though.

Yeah, no morgue. I allowed him to live a bit longer. I just avoided him altogether, and I think he knew it was best to just stay away, at least for a few days.

[bigdamray]

8's? I like 1's!!

[Pixie]

8's? I like 1's!!

This coming from a former bodybuilder. :rofl:

For the record, me too.

[Pixie]

01.22.10

Elliptical - 10 minutes of intervals

Stretching

Pause presses - 2 second pause
45 1 x 10
65 1 x 5
85 1 x 5
105 1 x 5
115 1 x 5
125 1 x 5
135 1 x 5
145 1 x 5
155 1 x 5

Fat man dips
9 1 x 10
10 3 x 10

Utility bar overhead press
50 1 x 6
60 2 x 6
70 1 x 6... worked for this, but probably could have gone a bit higher

Abs - green band on GHR
3 x 20

I'm not sure pause presses are really useful to me, but they're good for a change. I used them to emphasize explosiveness on the "press".

Originally, I did this workout to make up for 01.18.10, but I kind of liked it. I might start adding it in more often. Meant to do more cardio, but again, got famished at the end of the workout. I guess we are supposed to be at the gym tomorrow. If I go, I'll do more cardio or cardio-like stuff.

[Aesirian]

Hey Pixie,
just spent 20mins digging through your training sessions. Some great stuff in here for sure! I don't need to tell you to keep it up, its obviously what you do...:)

[Pixie]

Hey Pixie,
just spent 20mins digging through your training sessions. Some great stuff in here for sure! I don't need to tell you to keep it up, its obviously what you do...:)

Thanks for stopping in, A. I can always use someone reminding me to keep at it.

[P Bo]

what the heck is a utility bar????? I'm sure we have one at McDole hiding somewhere.

you have been keeping at it for a while....it makes me beam with pride :kiss:

[Pixie]

what the heck is a utility bar????? I'm sure we have one at McDole hiding somewhere.

you have been keeping at it for a while....it makes me beam with pride :kiss:

It's a bar that has handles in a neutral position. I will do my best to get a picture of it tomorrow. It's sometimes known as a football bar, multi-bar, utility bar.

[P Bo]

It's a bar that has handles in a neutral position. I will do my best to get a picture of it tomorrow. It's sometimes known as a football bar, multi-bar, utility bar.

Yup, we have a couple different kinds of those lying around. I might have to start using them!

[Pixie]

Yup, we have a couple different kinds of those lying around. I might have to start using them!

The overhead presses really work my shoulders nicely.

01.24.10

Stretching

Romanians
135 1 x 3
155 1 x 3
175 1 x 3
185 1 x 3
195 1 x 3
205 1 x 3

** These suck... that is all.

Belt squat - moving as fast as I can because these sucked too. :D
carriage 1 x 10
+50 1 x 10
+60 1 x 10
+70... oops I forgot.

Superset
A1: Wheelbarrow walks
Forwards and backwards with +50/+100/+150 (stopped because my forearms were fried)

A2: Face pulls - purple band
4 x 20

Wheelbarrow shrugs
+225 1 x 10
+235 1 x 10
+245 1 x 10
+255 1 x 10
+265 1 x 10
+275 1 x 10

** I don't know why we kept going, but it was fun. I kind of want to see if we can get up to 300 lbs.

Abs on GHR
3 x 10

Elliptical - 1:1 "stroll":"sprint"
6 minutes - spent

Bike
10 minutes - doubly spent and had to potty. :D

I was worn out. It was a nice workout though.

[Pixie]

01.25.10

Treadmill
10 minutes... just for a change

** Teach a new lifter box squats. His technique is better than most that start, just need to deal with some strength issues and then his numbers should soar.

Stretching

Bench
45 1 x 10
75 1 x 3
85 1 x 3
95 1 x 3
115 1 x 3
135 1 x 3
145 1 x 3
155 1 x 3... or something like that.

** I just wasn't feeling it today. I think I'm still a little sore/achy from Friday and Sunday's workout. Might be in need of a deload too.

Tate presses
20 3 x 8

Hanging leg raises
4 x 8

Just shut it down. If I'm feeling up to it, I'll bench Friday. If not, it'll definitely be deload time.

It was an amazing day at the gym for everyone else though. 6 people :pr7: at the gym. It was an exciting day.

[Aesirian]

You still manage to be there and grind it out. Sometimes, the thing we take away from a day like this are the tools that set us up for PRs!
Doing the hard thing will make you a giant amongst peasants! feel free to eat a few along the way...! ;)

[Pixie]

Thanks, Aesirian, for the motivating words. I love reading your posts like that. It's like a virtual kick in the :booty:.

The PR's set Monday were definitely exciting and motivating. I think Monday was a good lesson. I came to the conclusion that the combination of pause presses, Romanians and shrugs just took its toll on my shoulder. It feels great now, but all that was just too close together and beat me up. Needs to not happen again.

I have been considering moving my bench day to Friday because 1) deadlift day is hard on my repaired shoulder (mild ache for a day or 2 afterwards) and 2) when shirt benching with Katie, I expend too much energy "warming up" while she gets her shirt work in (I tend to do mine after hers to simplify weight changes). For both reasons, my potential on my shirted bench day is being limited--no one's fault but my own. It's not an effective set up for a big bench. I'd been tossing around the idea but never really had that push to change it, nor was I certain why I thought it might be more effective. Now, I think I do. I'll likely switch my Friday cardio day and my Monday bench day, but continue to do some accessories with Katie on Monday. Plus, this will give me one day off in between each main-lift day which will definitely help with recovery (I'm no spring chicken anymore) ;) and optimizing the workout.

On a side note, the proximity of the deadlift and bench days may have been a contributing factor to my recent distaste for deadlifts. The only thing I can really do right now (with no major limitations) is bench. Subconsciously, I might have developed a dislike for deadlifting (as I used to like it) in a way to save my shoulder for bench day.... Maybe???

I feel like a new fire has been lit and now I want it to be Sunday so I can :deadlift:. Thanks for letting me reflect... Moral of the story: I got lazy and made excuses... Bad me. Time to fix it.

On a completely separate note, I think I'm going to try slowing adding in more exercises done with lighter weight and more reps. I know the benefit of this for body recomposition, but tend to shy away as it's boring to me. Plus, I think I was using Katie's workout time limit as an excuse to just stop. If I can do both the heavier and the lighter-high rep stuff, I will get a multi-fold benefit of shaping/recomping the body while keeping my strength, and additional recovery. I just hope I have the energy for it. May need to bring a snack or shake for a boost of energy until I am conditioned for it.

And, now because of T-Cake, I want a Bodybugg... Darn her... I'm a gadget geek, so I want it because of that, but I also think it might be handly in reaching my goals. I think it'd be an easier way to figure out what good and bad that I'm doing. I like the idea of being able to compare workout days and non-workout days, deficits and such. When I use Fitday, I tend to cheat and that's only hurting myself. Until I can get a Bodybugg, I'll give Fitday a chance again. :praying: that I can do it right this time.

[Pixie]

01.27.10

Took today as a deload, as well as probably the rest of the week. Just feeling achy.

Elliptical - 15 minutes, interval program

Stretching

Hoping this little time off will help as I'm kind of antsy about lifting, even without really feeling it today.

[Pixie]

01.29.10

Elliptical - 10 minutes, steady state
Stationary bike - 20 minutes, steady state

Should be back at it Sunday. I'm hoping my body's had enough time to recover.

[sassy69]

01.29.10

Elliptical - 10 minutes, steady state
Stationary bike - 20 minutes, steady state

Should be back at it Sunday. I'm hoping my body's had enough time to recover.

Just enough to work the kinks out for th day & get a little momentum going. Nice work P!

[Pixie]

Just enough to work the kinks out for th day & get a little momentum going. Nice work P!

You got that right, Sassy. Just long enough...

01.31.10

Bike - 6 minutes

Stretching

Reverse band pulls - green band, conventional
135 1 x 5
165 1 x 5
185 1 x 5
205 1 x 5
225 1 x 5
245 1 x 5
255 1 x 5

** Yeah, I could have kept going, but 5's suck. :rofl: Did this with no belt and pleasantly surprised that it felt good. Getting stronger, I guess.

Side step ups on box
3 x 10 each leg

Seated cable rows
80 1 x 5
85 1 x 5
90 1 x 5
95 1 x 5

Reverse hypers on ball
1 x 10
+8 2 x 10

Prowler
90 high handles x 1
90 low handles x 1
110 high handles x 1
110 low handles x 1

Prowler sucks too. Makes me feel like I'm so completely out of shape. Had to stop at that point because my ankle was screaming.

Felt good today, so I think the deload worked. Get back at it.

We were talking about weaknesses today and what we need to address to get each of us stronger. Katie needs to address her abductors, benching as a whole and using heavier weight. Me... conclusion is that I don't go heavy enough to know. Damn, I'm a slacker apparently.

Translation: The weight is my weakness. I think I fear failure and stop before I'm really challenged. According to G, the speed of my lifts never really change, but gosh, it feels heavy. So, I guess I need to get under heavier weight. Other than that, probably need to improve my rear delt endurance and strength, and probably address my hamstrings more (but I hate the GHR).

[P Bo]

Trust me Pixie, get out of your comfort zone and let yourself fail. It makes you that much more hungry to get stronger and chase the weight. I use the anger of a missed rep to keep pushing me forward.

[Aesirian]

Trust me Pixie, get out of your comfort zone and let yourself fail. It makes you that much more hungry to get stronger and chase the weight. I use the anger of a missed rep to keep pushing me forward.

Pix, this is good advise from the student back to the coach. Obviously its counter-productive to work to failure all the time, but if your not in that 90-105% of RM then your never asking your body to do something more than it already can. thusly, it won't respond.
Your training is very consistant and very smart. Now its time to get a little "meta-physical", and become "one" with the iron. Draw strength from it. Touch it, and make a deal with it, then visualize;

For me, on a big pull, I see myself wrapping each arm in 2 great chains that are attached to the plug in the ocean's floor. And the only way for me to to take a breath is to rip that plug out and drain the sea!

Benches, Push/Press, etc.. I see myself walking beside my daughter Sarah as she carries the "heaviest stone". We're crossing an ancient bridge, celtic drums rumble in the background, we are opposed by a horde of faceless warriors. I swing the weights in my hands like great war clubs, one powerful rep at a time.
All the time, with calm in her voice, Sarah says, "come on daddy, just one more." And so we go...

I know, kind of dramatic, but so are "PRs"!

You have to take yourself some place special. Some place larger than your self. And tap the warrior in your heart, the one that drives you to do this "Hard Thing" that we do.

I see success written all over your future, but you have to be able to see it too. ;)

[Pixie]

Trust me Pixie, get out of your comfort zone and let yourself fail. It makes you that much more hungry to get stronger and chase the weight. I use the anger of a missed rep to keep pushing me forward.

Failure was not an option when I was growing up, so I'm sure that plays into this.

Plus, I think I've been wrapped up in rehab for so long that I just don't want to get hurt again. I'm finally feeling well and my shoulder isn't really that limiting anymore. It's a sense of freedom, and I think I fear going back to that as times that I have failed it's my shoulder that's kicked in.

I've kept my numbers in check for so long, I'll just have to slowly add in heavy weights. I mean, the 3-whatever squat I did... that was probably the first time I've actually had that on my back in 3 years. It felt awfully heavy. But, the more I try it, the lighter it'll start to feel as my body gets accustom.


I know, kind of dramatic, but so are "PRs"!

You have to take yourself some place special. Some place larger than your self. And tap the warrior in your heart, the one that drives you to do this "Hard Thing" that we do.

I see success written all over your future, but you have to be able to see it too. ;)

You're right, Aesirian. I need to tap into my strength. I really have no clue what I'm capable of, and I might be surprised when I just push a little harder. Gotta believe and gotta try...

I love the visuals. Sometimes dramatic is necessary...

Thanks for the push and the support!!

[Pixie]

02.01.10

Treadmill - 5 minutes

Stretching

Bench
45 1 x 10
75 1 x 5
95 1 x 3
115 1 x 3
135 1 x 3
165 1 x 3

That's all... but for good reason. 1) Mondays are no longer my bench day. BUT, I wanted to get something in since we won't be in the gym Friday. And, 2) It was WAY more important to try to figure out the puzzle that is Katie in her bench shirt. The shirt is tighter than I'd like to see her have, but she already bought it, so we are using it. For her confidence/drive/sanity, she HAD to touch something in her shirt this workout. Thankfully, everyone banded together to help her, especially Coker with his shirt coaching.

Katie is not the easiest to coach. She's getting stronger, but she over analyzes everything to the point of defeating herself. She busts her butt and is eager to learn. I just don't think she knows what she's capable of (I know, pot calling kettle black). Plus, she developed some bad habits before coming to train with us and refuses to deload (for fear that she won't have time to get strong enough). I'm going to have to be just THAT much more clever with her training once this meet is over.

Everyone has all the confidence in the world in Katie's capabilities, except her. *sigh*

[Test-Daddy]

02.01.10

Treadmill - 5 minutes

Stretching

Bench
45 1 x 10
75 1 x 5
95 1 x 3
115 1 x 3
135 1 x 3
165 1 x 3

That's all... but for good reason. 1) Mondays are no longer my bench day. BUT, I wanted to get something in since we won't be in the gym Friday. And, 2) It was WAY more important to try to figure out the puzzle that is Katie in her bench shirt. The shirt is tighter than I'd like to see her have, but she already bought it, so we are using it. For her confidence/drive/sanity, she HAD to touch something in her shirt this workout. Thankfully, everyone banded together to help her, especially Coker with his shirt coaching.

Katie is not the easiest to coach. She's getting stronger, but she over analyzes everything to the point of defeating herself. She busts her butt and is eager to learn. I just don't think she knows what she's capable of (I know, pot calling kettle black). Plus, she developed some bad habits before coming to train with us and refuses to deload (for fear that she won't have time to get strong enough). I'm going to have to be just THAT much more clever with her training once this meet is over.

Everyone has all the confidence in the world in Katie's capabilities, except her. *sigh*



Wow Katie sounds like me! Except for the confidence part. You poor thing!

[takniteasy]

02.01.10

Treadmill - 5 minutes

Stretching

Bench
45 1 x 10
75 1 x 5
95 1 x 3
115 1 x 3
135 1 x 3
165 1 x 3

That's all... but for good reason. 1) Mondays are no longer my bench day. BUT, I wanted to get something in since we won't be in the gym Friday. And, 2) It was WAY more important to try to figure out the puzzle that is Katie in her bench shirt. The shirt is tighter than I'd like to see her have, but she already bought it, so we are using it. For her confidence/drive/sanity, she HAD to touch something in her shirt this workout. Thankfully, everyone banded together to help her, especially Coker with his shirt coaching.

Katie is not the easiest to coach. She's getting stronger, but she over analyzes everything to the point of defeating herself. She busts her butt and is eager to learn. I just don't think she knows what she's capable of (I know, pot calling kettle black). Plus, she developed some bad habits before coming to train with us and refuses to deload (for fear that she won't have time to get strong enough). I'm going to have to be just THAT much more clever with her training once this meet is over.

Everyone has all the confidence in the world in Katie's capabilities, except her. *sigh*


Are you sure you weren't talking about me? Because it sounds EXACTLY like me, especially the confidence part.

Get back under heavy weight, coach. Do the things you dislike the most. Because those will make you stronger. (Does this sound familiar?);)

[Pixie]

Wow Katie sounds like me! Except for the confidence part. You poor thing!

Oh, I adore Katie. She's fabulous and so wonderful to have in the gym. Just when she starts on that downward spiral of negative thinking, I want to beat her upside the head with one of our boards. ;)

She'll learn to deload because she won't have much choice. :rofl: Either she does it willingly, or I'll trick her into it. As for the confidence, I've got some tricks up my sleeve on that one too.


Are you sure you weren't talking about me? Because it sounds EXACTLY like me, especially the confidence part.

Get back under heavy weight, coach. Do the things you dislike the most. Because those will make you stronger. (Does this sound familiar?);)

I think we all have a little bit of self-doubt in us and most of us don't have a clue what we are actually capable of. Katie just takes it to a new level. :rofl:

And, yes, Coach, it sounds familiar. I'm working on it... :kiss:

[ChopperChick]

:wavey:

:kiss:

[Pixie]

:wavey:

:kiss:

Back at ya, Girl. :kiss:

[Pixie]

02.03.10

Today's workout was not going to happen. A storm rolled in and put my shoulder on edge. 145 box squat felt heavier than anything I've ever squatted before. I just shut it down. No way am I going to risk injury. A little disappointing though as mentally, I was ready to squat something impressive (even if it's only impressive to me).

I felt like a proud mamma today though. Katie PR'd like crazy on her squats. Not only did she triple her previous 1RM, but she also added 30 more pounds to that PR and tripled that too. She easily could have done more, but I had to get her into her gear... where she continued the trend. That girl squated 250 for a beautiful single in wraps and her suit <-- first time in this combo and she could have done more. I was so happy to see her do this..... Now, I have to readjust the goals I had for her for this meet. Trying to get her set up to challenge some records.

Me = PROUD!!

[*Bunny*]

:cheer:

[Pixie]

:cheer:

:kiss:

[takniteasy]

:wavey:

[Pixie]

Back from Logan's meet in Kansas. Crazy all around... Glad to be home and ready for the gym (I hope).

:wavey: to you too, TIE. :kiss:

[Pixie]

02.28.10

Elliptical - cross training program
15 minutes

Stretching... lots because I'm still a little stiff from the car rides over the weekend

Bench
45 2 x 10
75 1 x 5
85 1 x 5
95 1 x 5
115 1 x 5
135 1 x 5
155 1 x 5

3 board
185 1 x 5
205 1 x 5
225 1 x 3

4 board
245 1 x 3
275 1 x 1 :(

I was going to go for 3, but apparently I was out of gas. My one rep at 275 was good and quick, then nothing. The smaller jumps I was making with Katie may not have helped, but either way, I'm not happy about it.

Overhead tricep extensions
40 2 x 8
45 1 x 8... need to go heavier but don't feel comfortable swinging a bigger DB over my head

Lat pulldowns - utility bar
90 2 x 10
100 2 x 10

Just stopped there... I finally started to feel the workout in my shoulder and triceps.

[P Bo]

I'm glad you aren't happy about missing 275 x 3. Why? Cuz it shows you are getting hungry to chase the big weights!

I hear you about being stiff from sitting in a darned car for too long. I am not looking forward to the 8 hr drive I have to Minneapolis on the 19th for my meet. Considering my hip flares sitting any more then 20 mins - it's gonna be a looooooong and painful drive.

ps....drink your water dollie :kiss:

[Pixie]

ps....drink your water dollie :kiss:

Yes, Ma'am. **filling big tumbler with cold water for the second time**

[Tweak]

BM, I live in Minneapolis! I'd love to meet you!

Pix, nice numbers in here. Training looks good-- you're one strong woman! :poser:

[Aesirian]

275, 4 brds..Okay. The 2 reps you left on the rack will be there when you crawl back under that bar. There yours, you just have to decide when you want to take them!

Never let training become "routine". PRs live outside of that!

[Pixie]

Thanks, A and Tweak.

02.14.10 - Happy Valentine's Day

Been sick so I wasn't sure how this was going to go or if I was even going to try pulling. I decided to give it a shot with the hope that it would help me get some of the junk that's taken up residence in my lungs.

Ellipitcal - 5 minutes

Stretching... in a very lacksidasical way

Reverse band pulls - green band, conventional
135 1 x 3
185 1 x 3
225 1 x 3
255 1 x 1
275 1 x 1
** Wait while Katie learns to deadlift in her new suit... Would prefer not to do reverse band in the suit as they are kind of working against each other, but she needed the training.
285 1 x 1
295 1 x 1
305 1 x 1
315 1 x 1
330 1 x 1 - add belt but forgot to tighten it
365 1 x 1 - tightened belt a little bit, still loose

Shut it down there. I probably could have gone 400+, but I don't want to prolong this cold.

Abs on the ball
2 x 30

Elliptical - 5 minutes

[P Bo]

Someone's got a big pull *wolf whistles*

Start feeling better :ily:

[P Bo]

Someone's got a big pull *wolf whistles*

Start feeling better :ily:

[Pixie]

Someone's got a big pull *wolf whistles*

Start feeling better :ily:

Yep, you!!

Starting to feel better, just not 100% yet. The cough/scratchy throat is the worst.

:ily:

[P Bo]

Yep, you!!

Starting to feel better, just not 100% yet. The cough/scratchy throat is the worst.

:ily:

Ahahahahaha! As usual, I'm laughing after something you said or wrote. Take a compliment Lil' One HOSS. You are a fantastic lifter who is crazy strong.

Is gunk coming out when you cough?

[Pixie]

Ahahahahaha! As usual, I'm laughing after something you said or wrote. Take a compliment Lil' One HOSS. You are a fantastic lifter who is crazy strong.

Is gunk coming out when you cough?

Ok... Thank you. :blush:

And, um.... YES!! Anywhere from icky phlegm to :puke:

[Pixie]

02.15.10

Just 10 minutes on the elliptical before I started coughing up stuff. Was going to skip benching anyway, as I didn't want to "choke" when I laid down on the bench. Just thought I'd get a little more cardio in. Oh well, some is better than none, and I have Thursday and/or Friday to make up for today.

[ViRTuouS]

YIKES! I hope you start to feel better soon!:kiss:

[Pixie]

YIKES! I hope you start to feel better soon!:kiss:

Thanks, V. I feel good except this hacking cough, which also takes a lot out of me.

[Tweak]

Ugh, I think everyone must be getting sick. I'm coming down with a cold myself... it's really hard to do cardio when you have any kind of congestion or gunk-drainage. vitamin c!!!

[Pixie]

Ugh, I think everyone must be getting sick. I'm coming down with a cold myself... it's really hard to do cardio when you have any kind of congestion or gunk-drainage. vitamin c!!!

Yeah, it seems to be going around. I feel good now though, just the occasional cough. Finally been able to sleep so that's certainly helping.

[Pixie]

Workouts for the past week or so...

Just been doing the elliptical until breathing becomes an issue. Got about 20 minutes yesterday so things are improving. Should be benching today.

[P Bo]

Workouts for the past week or so...

Just been doing the elliptical until breathing becomes an issue. Got about 20 minutes yesterday so things are improving. Should be benching today.

Looking forward to today's bench details. Yay for feeling a bit better!

[*Bunny*]

Pix -

You are a pretty incredible person. You & G Rex.

Just wanted to make sure you knew that.

:rose:

[Pixie]

Looking forward to today's bench details. Yay for feeling a bit better!

Me too. I'm honestly not sure what to expect, but I'm going to give it a shot.


Pix -

You are a pretty incredible person. You & G Rex.

Just wanted to make sure you knew that.

:rose:

Thanks, Bunny. That really warmed my heart... and I think it was exactly what I needed to hear.

You always have the best timing!! You're an :angel:

:kiss:

[Pixie]

Hey, BM... Have you checked out Alpha's website?? :D http://alphapowerlifting.com

We are still working on it, but it's mostly filled in now.

[Pixie]

02.22.10

Elliptical 7 minutes

Stretching

Bench
45 1 x 10
75 1 x 3
90 1 x 3
100 1 x 3... Tricked Katie into lifting this :redevil: She thought it was 95. She official can set a new goal now. :hilarious:
120 1 x 3
140 1 x 3
155 1 x 1

Add G's shirt
185 1 x 3 to a 3 board
205 1 x 3 to a 2 board
205 1 x 2 to a 1 board
225 1 x 1 touch

** So, I finally touched in the shirt. I was always a little nervous about it with my shoulder, but this shirt is also really big on me. I'm happy that I touched, not so happy that I touched with basically what I can do raw. I mean, that's not a horrible thing, because I did get some help from the shirt (doing triples with my 1RM is a lot of help). Just now I'm questioning things. G's planning on ordering me my own Phenom. I still want it to be a little big on me, but not so big where it's falling off me (like G's shirt). G believes I can learn the new shirt and still do the meet if I want. It's undecided right now. Anyway....

Hammer curls
20 2 x 10
25 2 x 10

Tricep pressdowns - rope
9 4 x 10

Side bends
35 1 x 10
40 1 x 10
45 1 x 10... stopped there because the 45's and 50's seemed to have walked off.

Yes, I probably should have done a few more exercises, but it was time to go. Still... not bad for having been sick for a while now.

[ViRTuouS]

100 1 x 3... Tricked Katie into lifting this :redevil: She thought it was 95. She official can set a new goal now. :hilarious:


LOL

I love it you lil' :redevil:!!

Nice lifts and I'm glad you're feeling better!

[*Bunny*]

Not bad at all for being sick... :clap:

[Pixie]

LOL

I love it you lil' :redevil:!!

Nice lifts and I'm glad you're feeling better!

Thank you. I loved it too. She had no clue. It was fabulous. Hehe. Complete :redevil:


Not bad at all for being sick... :clap:

Thanks, Bunny.


You've been around long enough to know plenty of good benchers like being able to touch light weight. You're working with the best shirt guys around, they'll keep you in line.
So...I get to see you on the platform soon?

Yeah, I liked that I could touch light weight. I was just hoping it wasn't going to be SUCH light weight.

Oh, I'm totally working with some of the best shirted benchers around. I couldn't be happier about that. As long as I can work a shirt that's more designed for me, then yes, I'll likely step on the platform. It'll be bench only, and probably nothing super impressive, but it's something, right?!? I'm working on the squat--getting my shoulder to accept the straight bar AND heavy weight. Until that happens, there won't be a full meet.

[Pixie]

I just know you've had the itch since before I knew I wasn't supposed to bench with my feet on the bench, so I'm excited for you :)

Yeah, I was itching to do a meet before I got injured in that car accident. For a while, I thought it wasn't possible to do one with how messed up my shoulder was. Going to/hosting meets always re-ignites the flame, but then I'd come back to what I thought was reality.

I think once Katie came to train with me, I decided that I didn't care of the "reality" that I had been living in (meaning, no meets ever) and was going to change it. Been doing lots of rehab, working smarter, occasionally training with a straight bar, trying new things, and most importantly, changed my thinking. Right now, I like the thought of casually preparing for a meet. If I don't do this one, there's always others. And, I'd like to stay relatively ready for a meet (taking regular deloads, lots of rehab) where I can do a very short meet prep cycle and just jump in if I'm feeling good.

Plus, I've always wanted to enter a meet because I WANTED to, not because people judged my worth based on competition.

[Aesirian]

^^^^ There are a lot of "Positives" going on in this training session. You've given me some well-timed imput so now its my turn;
Your moving the bar! (Remember when you couldn't). You wanted to be in the gym longer..(Remember when you just wanted to keep on driving). You are surrounded by good people..(Can you imagine if you weren't?)
Yep! Alot of good stuff here. There's always another meet...thats a fact. There are plenty of "PRs" in your future, time will tell you when to take them!

You & G-Rex are a class act...good things come to good people. ;)

[Pixie]

^^^^ There are a lot of "Positives" going on in this training session. You've given me some well-timed imput so now its my turn;
Your moving the bar! (Remember when you couldn't). YES. And, so happy that's changed.You wanted to be in the gym longer..(Remember when you just wanted to keep on driving). Yes.You are surrounded by good people..(Can you imagine if you weren't?) Yes.
Yep! Alot of good stuff here. There's always another meet...thats a fact. There are plenty of "PRs" in your future, time will tell you when to take them!

You & G-Rex are a class act...good things come to good people. ;)

Thanks, A. You're right. Just need to push forward.

Got to put my dad's life motto into play... "Make it better". If I don't like my thinking, I need to make it better. If I'm injured, I need to make it better. If I don't like how someone's treating me, I need to make it better. It works for just about anything.

[P Bo]

Plus, I've always wanted to enter a meet because I WANTED to, not because people judged my worth based on competition.

I'm going to throw this out there: do you possibly think that it isn't that people are judging your worth based on competition but that possibly they see something in you that you don't see in yourself? Maybe they see your ridiculous talent and potential and would LOVE to see THAT on the platform since the likes of you are few and far between? I see that in you which is why I'd love to see you compete BUT I also know how incredible you would feel about yourself afterwards. I WANT that for YOU.

[Pixie]

I'm going to throw this out there: do you possibly think that it isn't that people are judging your worth based on competition but that possibly they see something in you that you don't see in yourself? Maybe they see your ridiculous talent and potential and would LOVE to see THAT on the platform since the likes of you are few and far between? I see that in you which is why I'd love to see you compete BUT I also know how incredible you would feel about yourself afterwards. I WANT that for YOU.

Check your rep points for the answer to this...

I hear what you're saying, and I'm sure some of it is due to seeing potential...

And, thank you!!

[ViRTuouS]

Check your rep points for the answer to this...

I hear what you're saying, and I'm sure some of it is due to seeing potential...

And, thank you!!

Well, ya better send me some rep points too 'cuz I wanna know the answer to this as well! :tongue3:

Forgive me for being nosy and wanting to get to know you better. :heart:

[Pixie]

Well, ya better send me some rep points too 'cuz I wanna know the answer to this as well! :tongue3:

Forgive me for being nosy and wanting to get to know you better. :heart:

You got it!! I don't mind nosy, just don't want to post up on the open forum.

[ViRTuouS]

thank ya! sent rep too.

[Pixie]

thank ya! sent rep too.

I think that was one of my favorite rep comments. I really appreciate it. I might just have to print it out and post on our frig.

02.24.10

A.M walk with Scout and Bugsy ~30 minutes

Elliptical 10 minutes

Stretching

Box squat - straight bar
55 1 x 3
95 1 x 3
125 1 x 3
145 1 x 3
170 1 x 3
195 1 x 3... Technically, this is a post-surgery straight bar PR... by 50 pounds.

** Slowly but surely increasing the weight that my shoulder will accept. Despite not doing a ton of work, I've rather pleased with this. Originally, I considered putting my briefs on, but I didn't want to change bars and my shoulder was feeling a little tired. I'm super excited about Katie's squatting tonight. She is getting good. She hit 285 for 1 in full gear (briefs, suit, straps up and wraps). She's only 15 pounds from her goal at this point. :D

Lawn mower rows
9 3 x 10

Abs... someone was using the ab wheel so I thought I'd jump on the elliptical while I waited for it (since the trainer would never let me "work in" with them).

Elliptical 10 minutes

Was going to go back to the abs but helped G help some high school powerlifters with their squats. Few form tweaks, some additional coaching... They're very coach-able, respectful, and oozing with potential.

[Pixie]

How great about Katie's squat!
Not too shabby with your 50lb post-op PR, either :hi5:

I know, right... I was so proud of her.

Thanks... 195 isn't that big of a deal but that's 195 pounds more than I could do a few months ago (with a straight bar).

[Pixie]

Me too!!

[Pixie]

03.01.10

Treadmill - 10 minutes... yuck.

Stretching

Bench
45 1 x 10
75 1 x 5
95 1 x 5
135 1 x 3
165 1 x 3

Add 4 board
185 1 x 3
205 1 x 3
225 1 x 3
245 1 x 3
265 1 x 3

** I was originally planning it to be a 3 board, then 4, but the guy grabbed the 4 board and I just went with it. Also, probably had a bit more in me, but I wanted to end clean and on a good note, especially since I wasn't feeling too strong. Practicing smart lets me practice another day.

Elbows-in push-ups
3 x 10... impressed that my shoulder hung in there, wasn't too long ago I wasn't able to do this.

Hammer curls
15 4 x 10

Overhead tricep extensions
40 4 x 10

Abs on T-ball
3 x 20

Bike - 10 minutes (because Stinky Girl was on the elliptical)

[Aesirian]

Nice work Pix!! I'm right behind ya! ;) With patience, the road to success can always be rediscovered...

[Pixie]

Thanks, A.

03.03.10

Didn't want to do Anderson squats. I wasn't feelin' it, so I decided to help Katie with her workout, and just hit cardio today. Nothing special to report.

Bike 30 minutes, quick pace.

[Test-Daddy]

Stinky girl! lol

[Pixie]

Stinky girl! lol

Oh, believe me, it's bad. I had been on the elliptical once when she got on the one next to me. After less than 5 minutes, I had to leave. Not because I was done or tired of the cardio, but because I was gagging on her stench. Ick.

There would be nothing wrong with the odor if she was just finishing her workout, but when it's that bad before she even started... I don't want to know what she smells like after 45 minutes of cardio and then a few DB exercises.