Jacked, Stacked and Big Backed: Big Mac's Powerlifting Log [Archive]

P Bo

02-27-2010, 07:54 PM

The goal of my last log was to get my total. Now that I have my total, it's time for a new log in pursuit of my next goal: an even BIGGER total at my next meet.

I would love to do another meet within the next 3 months but my meet selection will be contigent on my hip. It looks like I have a torn labrum in my right hip along with bursitis which is presenting a secondary issue in my left SI. I am getting injections shortly for some relief and have an upcoming MRI to get confirmation on what my doc saw on the x-rays. In the meantime, I will continue to forge ahead, even if the steps I take are smaller than I would like. I am viewing the big picture, rather than this small snap shot in time. Onwards and upwards and sometimes, a little bit of sideways.

G-Rex handles my training with rehab input from Pixie. The two of them have been doing a stellar job of making me stronger while trying to keep me in one piece.

I'd LOVE to set out clear cut strength goals but at this point, as long as I continue to get stronger every meet, I'll be happy. I'm going to continue lifting raw, but for several reasons see myself getting into gear in the future. When that is though, I don't know. Being in my late 30's with bad hips and shoulders, I need to train smart in order to stay in the sport for a long time.

Current best meet lifts:

Squat - 290 lbs
Bench - 165 lbs
Deadlift - 364 lbs

I am not ashamed of those stats but I am also not overly proud of them either since I know I have MUCH better in me. I am never strong enough which is what pushes me to find out just how strong I can get.

I am looking at shaking up my diet in the very near future and will update my log once I have more details. I think 165 is the right weight class for me but I will not rule out 148.

P Bo

02-27-2010, 08:19 PM

Feb 27

First day back in the gym since competing on Feb 20th. The meet was awesome but kicked the shit out of me between long travel, lack of sleep, dieting/cutting weight and competing. I have felt like a tired, cranky bloated POS all week and hoped my first workout back would help get the rust out and make me feel better. Uhm, yeah no. Nothing was fun about this workout and in hindsight, I should have done more mobility/lighter stuff. But I wanted to squat so I squatted. Stupidity 1. Big Machine 0.

45 min walk w/ B Bo

10 min bike
lots of stretching/foam roll - tried to find a spot on my body that didn't ache or feel tight. No dice.

Squat
BW x 10
bar x 10 x 2
95 x 8
115 x 8
135 x 8
155 x 8
185 x 8

Wide stance green band GM's
10 x 4

Step Ups
BW x 12/leg x 4

Wide NG Lat Pull Downs
105 x 10 x 4

Ab Wheel abs
10 x 4 - wow, the last set sucked beyond sucking

15 mins bike. This felt like 150 mins of bike. My body feels like it hates me right now.

Hidngod

02-27-2010, 08:25 PM

:rose:
Herewegoagain
:woot:

dirty~d~

02-27-2010, 11:03 PM

OOOOOOOH YEAAAAAAH!! (http://www.youtube.com/watch?v=xl_F74xBvkk)

:D

T-Cake

02-28-2010, 12:13 AM

:woot: I'm in, it's late and I'll catch up with everything so far tomorrow. :kiss:

sassy69

02-28-2010, 12:22 AM

Onto the next leg of the adventure! You'll probably find that you can focus on your lifts and less on the "competition" because you've been thru it. I'm really excited for you because you've got a baseline and some specific goals to go after. Very cool!

Definitely good luck w/ the leg. Injuries have such a great way of taking the fun out of going after goals.

Aesirian

02-28-2010, 04:17 AM

Ah, my little "Stonelifter", the power you seek lies within yourself. With that said, as you told me, take some time to heal. The next meet will always be there...my love & respect is yours, and in time, greatness awaits you...

T-Cake

02-28-2010, 08:12 PM

Girl -- ACTIVE REST. Don't forget it.

And step away from the pizza... and the donuts for that matter. ;)

Sorry you didn't feel better today post-workout -- but you're right, keep gettin' in there and doing some light stuff this week, ease back into it, and get the bloat OFF. You know what I mean -- conquer it early, darlin'.

Super proud of you, and I love that your goals are realistic and with your PHYSICAL well-being in mind (and safety). Stick to that.

:kiss:

P Bo

02-28-2010, 08:19 PM

Sunday Feb 28

30 min morning walk w/ B Bo

10 min bike

Scorpions, Iron Crosses and lots of stretching - ahhh, felt so good

4 point hip work 20 x 2

I threw a bunch of rehab and light lifting together - served two purposes: working on my hip and a bit of a pump for my mental well-being. In no particular order:

prone ham curls - 10 secs down
single leg ball ham curls - had to plant the non-curling leg
gorilla bar scott curls
OH SA tri ext
seated bi curls
laying DB tri ext
weighted abs
45 deg back ext
arnold presses

Light and easy felt good - nothing was over a 25 lb DB

30 min bike

A friend mentioned yesterday not doing another meet for a few months - I hate to admit this is probably a reality but the also probably the very right thing to do.

P Bo

02-28-2010, 08:26 PM

Best wishes with a full and speedy rehab :rose:
You know the road I am on quite well J.

:rose:
Herewegoagain
:woot:
I don't stop - always doin' sumthin'.

OOOOOOOH YEAAAAAAH!! (http://www.youtube.com/watch?v=xl_F74xBvkk)

:D
Wow, old school. LOL.

:woot: I'm in, it's late and I'll catch up with everything so far tomorrow. :kiss:
I need you IN, Voice of Reason.

Onto the next leg of the adventure! You'll probably find that you can focus on your lifts and less on the "competition" because you've been thru it. I'm really excited for you because you've got a baseline and some specific goals to go after. Very cool!

Definitely good luck w/ the leg. Injuries have such a great way of taking the fun out of going after goals.
Bingo. The fear of competition is totally gone and I can focus on getting healthy, working my weak points and setting new goals.

You know, after my shoulders, I thought I was done with wonky joints - I'll pass this test too :cheer:

Ah, my little "Stonelifter", the power you seek lies within yourself. With that said, as you told me, take some time to heal. The next meet will always be there...my love & respect is yours, and in time, greatness awaits you...
B, VERY well said and a MUCH needed reminder. I'm my own biggest fan all the while being my own worst enemy.

Thank you.

Girl -- ACTIVE REST. Don't forget it.

And step away from the pizza... and the donuts for that matter. ;)

Sorry you didn't feel better today post-workout -- but you're right, keep gettin' in there and doing some light stuff this week, ease back into it, and get the bloat OFF. You know what I mean -- conquer it early, darlin'.

Super proud of you, and I love that your goals are realistic and with your PHYSICAL well-being in mind (and safety). Stick to that.

:kiss:
Wading through some food issues right now - I'll admit I'm not doing so good. I gotta pull up my awesome argyles and get back in the game.

takniteasy

02-28-2010, 08:28 PM

RagingBull666

02-28-2010, 10:29 PM

You probably should have taken two weeks off from lifting BM. In the future consider that break, from lifting, after a meet. The body needs that time to repair. I don't let my lifters in the gym, except to hang out, for two weeks. We will have them do some active recovery, i.e. sled work or cardio. SS, RB

P Bo

03-01-2010, 07:51 AM

Hello my friend in iron! I'm in and following along. I'll be around to offer encouragement & support because I know exactly where you are, both mentally & physically. Hang in there, keep with the rehab and light resistance work and...

STEP AWAY FROM THE DONUTS. :grin:
Yup, staying away from the donuts and crap - they make everything temporarily feel better....and then make everything feel worse after.

You hang in there too Sister in Iron. :grouphug:

You probably should have taken two weeks off from lifting BM. In the future consider that break, from lifting, after a meet. The body needs that time to repair. I don't let my lifters in the gym, except to hang out, for two weeks. We will have them do some active recovery, i.e. sled work or cardio. SS, RB
Yup, you are right. I probably should have. I didn't realize how beat up I was from everything until I fully 'came down'. I think I'm going to do active recovery for a while and some bodybuilder style lifting until I'm a bit better.

Thanks for popping in Bull.

roadwarrior

03-01-2010, 09:44 AM

In for this log... just because I love following along as a future champion develops.

Go get 'em P.

Pixie

03-01-2010, 10:04 AM

You have a PM...

any1uno

03-01-2010, 10:55 AM

AM happy to follow your progress to your next comp Ms Bm. As Rb stated...I normally take a couple of weeks off after a meet before hitting the gym again. But, completely understand your commitment and support this.

Heal well...keep us informed as you learn more about your injury.

*Bunny*

03-01-2010, 01:14 PM

:flowers: Love you sister! :cheer:

Test-Daddy

03-01-2010, 01:16 PM

:cheer: In here like swim wear! :cheer:

P Bo

03-01-2010, 01:38 PM

In for this log... just because I love following along as a future champion develops.

Go get 'em P.
:bear: I smiled huge from your post.

And S, THANK YOU for the PM.

You have a PM...
Just got it darling. Take care of YOU first and NO rush - the next while for me will be rehab and more rehab mixed with light lifting.

AM happy to follow your progress to your next comp Ms Bm. As Rb stated...I normally take a couple of weeks off after a meet before hitting the gym again. But, completely understand your commitment and support this.

Heal well...keep us informed as you learn more about your injury.
I didn't feel like this after my push pull in November. Mind you, there wasn't the kind of messed up travel to and from that meet like this one and it wasn't a full meet. I was quickly reminded I am no spring chicken any more. LOL.

Thanks for following along like you always do!

:flowers: Love you sister! :cheer:
Ah, my angel. My sanity. My sister in crime.

:cheer: In here like swim wear! :cheer:
Like tight white speedos???? Really? Pics?

Big Sky Guy

03-01-2010, 01:47 PM

In!

IliekFude

03-01-2010, 02:43 PM

send yr donuts 2 me tx

P Bo

03-01-2010, 06:46 PM

In!
You better be....you are gonna compete with me one day when we can meet in the middle!!!!

send yr donuts 2 me tx
FUDE, you are my new bestest friend ever. Eating my donuts so I don't get chunky is sooooo awesome of you.

Tweak

03-02-2010, 10:42 AM

IN, girl!!!!! :roses:

Que_66

03-02-2010, 04:34 PM

Another Iron Goddess moving to the next level. *IN*

GTLifter

03-02-2010, 04:41 PM

:ohnoes:

GTLifter

03-05-2010, 11:41 AM

no update in days. stop being lazy.

T-Cake

03-05-2010, 05:26 PM

I hope you're doing ok, dear. :rose:

*Bunny*

03-05-2010, 05:38 PM

:p:wiggle::taz::hilarious::cheer::unicorn:

P Bo

03-05-2010, 08:32 PM

A L

03-05-2010, 08:45 PM

Thats bullshit.

We come to your log for the HOSSNESS! I don't care if you are suppersetting DB Kickbacks w/ power yoga... I wanna hear the bloddy details BM.

I mean shit, lay down some quotes.. somethin'...

T-Cake

03-07-2010, 10:55 AM

I've been lifting but just doing high rep/rehab/accessory/lots of prowler work that is probably not too exciting for anyone to read. Once I'm actually moving some weight again, I'll gladly post up to share my weight smashings.
Um, my log right now (when I post) is... "Cardio... yes, again".

Seriously. Excite me. And spare me the "it's not exciting" stuff. :) :kiss:

Thats bullshit.

We come to your log for the HOSSNESS! I don't care if you are suppersetting DB Kickbacks w/ power yoga... I wanna hear the bloddy details BM.

I mean shit, lay down some quotes.. somethin'...
:werd:

Test-Daddy

03-07-2010, 11:26 AM

7-24.....its coming!

roadwarrior

03-08-2010, 10:01 AM

oooh.... oooohh.... Mr. Kotter... TD is droping hints. ( did that sound like Horshack?... now who's old enough to remember that reference?)

Hidngod

03-08-2010, 10:08 AM

Sadly, I remember Horshack.
Hey, BM. Getting spring out there yet? My bike is itchin to hit the streets. I heard it whining from the shed yesterday.

Beverly McD.

03-08-2010, 01:49 PM

oooh.... oooohh.... Mr. Kotter... TD is droping hints. ( did that sound like Horshack?... now who's old enough to remember that reference?)

:whistler:

Aesirian

03-09-2010, 05:38 AM

I've been lifting but just doing high rep/rehab/accessory/lots of prowler work that is probably not too exciting for anyone to read. Once I'm actually moving some weight again, I'll gladly post up to share my weight smashings.

Training smart, rehabbing smart, living for the long haul....Thats my little Stonelifter, proud of you..:)

bigdamray

03-09-2010, 11:09 AM

P Bo

03-16-2010, 08:54 PM

Um, my log right now (when I post) is... "Cardio... yes, again".

Seriously. Excite me. And spare me the "it's not exciting" stuff. :) :kiss:

:werd:
No really, it isn't exciting....although I am slowly adding strongman training back in. Trying to shake things up - and slowly prep for some comps this summer.

7-24.....its coming!
What's this I hear about 7-31 now too???

oooh.... oooohh.... Mr. Kotter... TD is droping hints. ( did that sound like Horshack?... now who's old enough to remember that reference?)
TD, CC and I have some tricks up our sleeves - just wait ;)

Sadly, I remember Horshack.
Hey, BM. Getting spring out there yet? My bike is itchin to hit the streets. I heard it whining from the shed yesterday.
Spring is slowing being sprung. I saw something that looked kinda green in the yard the other day. It was bizarre. You totally need to start biking to and from work like you were doing last year.

:whistler:
I'm old enough to know too Bev. Sigh.

Training smart, rehabbing smart, living for the long haul....Thats my little Stonelifter, proud of you..:)
Awww, thank buddy. It was nice to hear from you the other day. I've been holed up in my own little world the last few weeks.

I love you!

Oh Big Cute Ray....do you have missings for me? You know I love you...and Abby of course.

P Bo

03-16-2010, 09:01 PM

dirty~d~

03-17-2010, 12:57 AM

Take care of the real life stuff and yourself first. :nod: Just know that we miss you. :flowers:

A new guy eh? :redevil:

roadwarrior

03-17-2010, 09:37 AM

Take care of yourself BM and all that other good news... good for you, you deserve all the best life has to offer.

T-Cake

03-18-2010, 11:50 AM

Just popping in briefly after a couple of week hiatus. I'm not really in a logging mindset right now. I'm still rehabbing, at least trying to. It's not working. I see my doc tomorrow for cortisone to my hips and back - some relief would be nice. Lifting is going well despite not going heavy - I am proud to say I'm being smart and not lifting balls to the wall just to set myself back further. I actually called it quits after pulling 265 x 5 the other day.

I've also entrusted my nutriton to PeteM. Today is day 2 of eating the PeteM way and I have to admit, I'm kinda excited. PeteM is amazingly professional and wickedly intelligent. I smell success...lean, strong and competitive success.

I've been laying really low as I get settled in to my new job and I will admit, a special someone has been captured my attention. I might finally be getting my due.
1. Hooray for cortisone. That blows that you are still hurting, but I'm super proud of you for listening to your body and letting it heal, recover -- whatever! Just rest it some.

2. The PeteM diet plan is no joke. Good for you, sister. You are going to feel immensely wonderful very very soon, but it sounds like your mindset is in a good place (even if it's not a loggin place).

3. Yay for :heart:. I only got the jist, but whenver you want to text me more stories, I'm down. :) So excited for you -- too cute.

4. Do you like the new job thus far -- or too soon to tell?

Lots of exciting stuff for you right now. :grouphug:

Big Sky Guy

03-18-2010, 12:01 PM

I like all the things I am reading in here! 'Cept he extended rehab. But that has a purpose too! A new position, a new someone...sweet!

Hidngod

03-18-2010, 08:52 PM

Hang in there, BM. With your brains, and your support group, you'll do fine, I'm sure. I'm glad to hear there may be a certain someone in your life. :rose:

P Bo

03-31-2010, 08:26 AM

hmmmmm.....I'm getting the urge to start logging again...........might have to post up some workouts.

Tweak

03-31-2010, 09:14 AM

Keep those pocket dials coming, baby! :) (I was up to my elbows in hair color, I couldn't text you back!)

takniteasy

03-31-2010, 10:23 AM

hmmmmm.....I'm getting the urge to start logging again...........might have to post up some workouts.

Inquiring minds want to know...;)

Aesirian

03-31-2010, 01:37 PM

hmmmmm.....I'm getting the urge to start logging again...........might have to post up some workouts.

Can't wait, your energy is contagious!!! ;)

P Bo

03-31-2010, 07:16 PM

Keep those pocket dials coming, baby! :) (I was up to my elbows in hair color, I couldn't text you back!)
Ugh...I'm sorry. I think I've only pocket dialed you once in the last two weeks - I'm getting better. LOL

Inquiring minds want to know...;)
I shall indulge those minds.....

Can't wait, your energy is contagious!!! ;)

Awwwww, thanks big A. I try.

P Bo

03-31-2010, 07:38 PM

I won't play too much catch up, but here are my last 4 workouts:

March 25

10 min bike
dynamic warm up/stretch/roll

4 way hip work x 20 x 2

prone ham curls - 10 secs down - 65 x 10 x 3

Front squats - 65 x 12 x 10 w/ 10 secs between sets - woowee, what a sweaty puddle when I was done

Green band GMS x 15 x 4

Step Ups - BW x 12 x 3

45 degree side bends x 15 x 4
__________________________________________________ ___________________________________________

March 27

10 min bike
dynamic warm up/stretch/roll

Push Press
45 x 10
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5 * felt good, just started overheads again so kept it easy and simple

Incline Log Press
75 x 10
85 x 10
95 x 10
105 x 10
115 x 10 - love these, love 'em, love 'em

A1 gorilla bar tri ext
55 x 10 x 4

A2 Low cable row
100 x 10, 110 x 10 x 3

B1 Scott DB curls
22.5 x 5 x 2, 22.5 x 4, 20 x 6

B2 45 degree back ext
bw x 10 x 4

10 mins continuous sled dragging

__________________________________________________ _________________

March 28

20 min sled dragging

Deads (conv)
95 x 10
135 x 10
135 + 2 chains x 5
135 + 4 chains x 5
185 + 4 chains x 5 x 3
225 + 4 chains x 5 x 3 - these felt surprisingly good

A1 rev hyper
45 x 10 x 5

A2 purple band face pulls
12 x 5

DB side bends
50 x 10 x 4, 60 x 10 x 1

Gorilla bar curls
45 x 10, 55 x 10, 55 x 6 x 2

__________________________________________________ _________________________________

March 30

10 min bike
dynamic warm up/stretch/roll

Bench
bar x 10 x 2
55 x 5
65 x 5
75 x 5
95 x 3
115 x 3
135 x 3* insert tearing noise/sensation in left shoulder here
145 x 3* insert stupidity here for continuing
95 x 5 x 5 *insert 'need a stern talking to' here

Chest supported Omni rows
35 x 8/8/8 x 3 *insert smashed thumb here - my own fault

A1 Lean away laterals
15 x 10 x 4

A2 prone ham curls - 10 secs down
65 x 10 x 4

B1 Lying Tri ext
20 x 10 x 3

B2 Weighted abs
65 x 10 x 3

Kneeling High Cable Retractions
15 x 15 x 3

Cable Powells
5 x 15 x 3

Jacob's Ladder 10 x 1 min on/1 min off

P Bo

03-31-2010, 07:55 PM

I have a few meets selected and lined up - my body will dictate if I can do them all since my hips/shoulders are just a mess right now. I'm looking at competing June 12/July 24/Aug 12 and possibly Nov. I'm rehabbing for about 2 or 3 weeks before starting a new prep cycle put together by Pixie and G-Rex. I have another doc appt April 6 for two more cortisone shots to my right hip and will have my doc check out my left shoulder. There is already a confirmed tear there and I believe I've made it worse. Part of me regrets cancelling my surgery 3 years ago, but part of me is happy to have gotten 3 more pretty good years out of the shoulder.

I have decided to drop down from 165 lbs to the 148 lb weight class. This won't be easy for me, so I called in the Big Gunz. I'm working with PeteM and loving every minute of it. The program he has me on is totally doable and easy for me. He is also great with his support and encouragement as I struggle through some relapses with an eating disorder - and with PeteM I am actually getting better and stringing together really good days. Pete, thank you.

As far as the rest goes? Besides my injuries and things with the new dude not working out (he was a GREAT guy, but some things were insurmountable. I figured if Ashton Kutcher and Demi Moore could do it, I could as least try too. LOL), I am ODDLY happy. My job is going great and I love working there. I'm loving being at McDole and we have some good things cooking there like starting up the Manitoba CPF. My family is all happy and healthy. B Bo is super healthy and really happy. I have a FANTASTIC summer vacation planned. I'm pretty damned ok - my head is clear, my perspective good and I'm hungry to keep competing. I want to shake up the platform in the raw 148 old lady division and I WILL. Big Mac's back.

roadwarrior

03-31-2010, 08:09 PM

P Bo

03-31-2010, 08:15 PM

Good to see Big Mac back. Keep getting healthy. I want to see you in July... and at 148... you are gonna wow all the young guys. :) Good things will all come your way BM... karma does work because when you surround yourself with good then good will come to you.

I read about McDoles in the March 2010 PL mag. Sounds awesome. Wish I lived near there! But then again, it's too damn cold there!
I'm not sure if I want to wow the young guys - the last one was 20 yrs old and well, I'm back to the drawing board after that experiment. LOL.

I do believe in karma - I'm tired of being angry and feel really free and unburdened lately.

The funny thing about that article is none of us at McDole have read it yet. We've got some really really good things brewing at the gym and I am really happy to be involved and part of it. This is adding to my happiness - I'm involved in something that I enjoy.

The friendly people here make up for the cold - plus, keep in mind, it makes for good cuddling weather.

Hidngod

03-31-2010, 10:07 PM

Not to mention, the summers are friggin awesome.
I'm glad to see your next few months look chock full of goodness, P.
I'm happy for your happiness.

P Bo

04-01-2010, 10:13 AM

Not to mention, the summers are friggin awesome.
I'm glad to see your next few months look chock full of goodness, P.
I'm happy for your happiness.

The summers here are friggin awesome - usually very hot with great blue skies and lots to do.

I NEED to have goals which is why I have the next few months chock full of goodness. Dropping a weight class is a goal and competing is another goal - this keeps me accountable and fired up to keep striving to be better than I was yesterday and better than I am today. I realize that many meets in a short period of time is agressive for someone who is not a spring chicken with ripped up joints but I will prep and diet anyway the best I can and compete if my body is willing (the mind and spirit is never and issue for me).

Thanks for being happy with my happy. Having happy is much better AND easier then having angry or sad.

*Bunny*

04-01-2010, 10:19 AM

Thanks for the updates BM. :rose: Missed you.:grouphug:

roadwarrior

04-01-2010, 10:43 AM

I'm not sure if I want to wow the young guys - the last one was 20 yrs old and well, I'm back to the drawing board after that experiment. LOL.

I do believe in karma - I'm tired of being angry and feel really free and unburdened lately.

The funny thing about that article is none of us at McDole have read it yet. We've got some really really good things brewing at the gym and I am really happy to be involved and part of it. This is adding to my happiness - I'm involved in something that I enjoy.

The friendly people here make up for the cold - plus, keep in mind, it makes for good cuddling weather.

:lol ... I say "young guys" and you think 20 something. I was thinking mid-thirties are the young guys!

And on snuggling... I already have 4 kids... whatcha trying to do to me and the wife?!? not sure we need more snuggling :D

Hidngod

04-01-2010, 12:08 PM

Hmm, I seem to remember something in your log about rainy mornings, RW. :lol:

ChopperChick

04-01-2010, 03:10 PM

:wavey:

Hidngod

04-01-2010, 04:57 PM

Good luck with the doc, fingers are crossed that he doesn't try to crash your happiness!
And :eek: on a 20 year old...though I had a scary run-in with a 45-50 on Tuesday, so age doesn't cure all.

I was trying to be complimentary without being creepy. Guess I have to work on that. :grin:

sassy69

04-01-2010, 07:27 PM

The summers here are friggin awesome - usually very hot with great blue skies and lots to do.

I NEED to have goals which is why I have the next few months chock full of goodness. Dropping a weight class is a goal and competing is another goal - this keeps me accountable and fired up to keep striving to be better than I was yesterday and better than I am today. I realize that many meets in a short period of time is agressive for someone who is not a spring chicken with ripped up joints but I will prep and diet anyway the best I can and compete if my body is willing (the mind and spirit is never and issue for me).

Thanks for being happy with my happy. Having happy is much better AND easier then having angry or sad.

The secret to a long & satisfying competitive "career" is to pace yourself - keep the goals both about your own progress & a place / date to display the results and keep you on track. But also allow time to recover --- I always describe competition, BB or otherwise, as Pre-Comp / Comp / Post comp dismount. Its much more about quality than quantity. You'll know when its too much because you start to get sick of it, and too little when you are stuck in a rut.

P Bo

04-01-2010, 08:22 PM

Thanks for the updates BM. :rose: Missed you.:grouphug:
Awww, it's nice to be missed (eventhough I talk to you daily)

:lol ... I say "young guys" and you think 20 something. I was thinking mid-thirties are the young guys!

And on snuggling... I already have 4 kids... whatcha trying to do to me and the wife?!? not sure we need more snuggling :D
20 SOMETHING? He was 20. TWENTY. 2-0. The rate I've been going a guy in his mid-thirties is old. He was a GREAT guy, not immature, but was lacking in life experience.

Geez, RW, not all snuggling leads to sex. lol

Good luck with the doc, fingers are crossed that he doesn't try to crash your happiness!
And :eek: on a 20 year old...though I had a scary run-in with a 45-50 on Tuesday, so age doesn't cure all.
At this point J, I have accepted what is and what is, is messed up joints.. So be it. Doesn't mean I'm taking up darts or tai chi. Bwhahaha.

:wavey:
Hey I think I know you!

The secret to a long & satisfying competitive "career" is to pace yourself - keep the goals both about your own progress & a place / date to display the results and keep you on track. But also allow time to recover --- I always describe competition, BB or otherwise, as Pre-Comp / Comp / Post comp dismount. Its much more about quality than quantity. You'll know when its too much because you start to get sick of it, and too little when you are stuck in a rut.
Very well said Sass....and as stated, I will gauge how I feel on how much I compete. It's just nice to have options to compete in decent proximity and it's good, no wait, its necessary for me to have goals. I will prep and diet and see how the chips may fall.

P Bo

04-01-2010, 08:38 PM

Thursday Apri 1

Weighed myself and I'm about 10 lbs lighter than I thought. Sweet.

10 min bike
dynamic warm up/stretch

Squat
BW x 10
bar x10
65 x 5 x 2
95 x 5
115 x 5
135 x 5
135 + 1 chain x 5
135 + 2 chains x 5 x 4 *SI only started acting up on the 2nd set

Sitting back seemed to click a bit more today.

Wide Stance GM's
95 x 12 x 4

A1 purple band pull aparts
25 x 4

A2 ab wheel
10 x 4

20 min Stepmill Intervals - 1 min slow/1 min fast w/ high knees on the slow minute

Massage therapy - ahhhhhhh.

P Bo

04-02-2010, 02:54 PM

Friday April 2

Rehab and Conditioning - the necessary evil(s)

10 min bike

foam roll hips/glutes/lats/shoulders

lateral resistor walk - front walk/back walk - length of gym and back x 2

side step lateral resistor - length of gym and back x 1

A1 high cable retractions 15 x 3
A2 prone ham curls - 10 sec down 10 x 3

B1 4 way hip work 20 x 2
B2 low cable powells 15 x 2

10 min sled drag - length of the gym Frankenstein/back drag on the way back

10 min Jacobs Ladder

20 prowler sprints - 2 sprints/1 min rest for 20 sprints

10 min 15% incline/3.0 mph treadmill

GTLifter

04-02-2010, 03:04 PM

[B]Thursday Apri 1

Weighed myself and I'm about 10 lbs lighter than I thought. Sweet.

That never happens to me. Normally it's more like "Yea I'm about 235ish right now *steps on scale* WTF I'M 253!!"

Big Sky Guy

04-02-2010, 04:27 PM

SUMMMMMMER...it's nearly here! Hiking and biking and fishing and kayaking :)

Glad you are working with someone on food! For whatever reason, the journey is sooo much simpler with someone to bounce things off and to help make healthy decisions. Gen is slowly pushing us into a healthier diet...more variety, more organic. 5 years ago it was me buying healthier foods, and now she is raising the bar.

IliekFude

04-02-2010, 10:18 PM

Man you are really puttin in the work lately bigmac. Good shit, strong work. Props for all the mobility / roller work etc as well. I wish i had the drive to do that stuff.. i really need to as well. My hip flexors r def n issue.
How do you decide what diameter roller to buy etc? If i only had the $ to buy 1 or two what size or type would ya recommend to get the most variety of uses out of it?

P Bo

04-02-2010, 10:39 PM

That never happens to me. Normally it's more like "Yea I'm about 235ish right now *steps on scale* WTF I'M 253!!"
That's what I'm usually like as well so I was shocked by this. Pete's program is working - hell, I had some abs this morning even. LOL.

SUMMMMMMER...it's nearly here! Hiking and biking and fishing and kayaking :)

Glad you are working with someone on food! For whatever reason, the journey is sooo much simpler with someone to bounce things off and to help make healthy decisions. Gen is slowly pushing us into a healthier diet...more variety, more organic. 5 years ago it was me buying healthier foods, and now she is raising the bar.
I know! I'm sooooo excited for the fun summer stuff to begin too.

I'm happy to be working with Pete - I really like his approach and guidance. He takes the guess work out of what I am supposed to eat. There is so much value beyond esthetics to eat healthier - how about feeling better???? Glad Gen is on board and even furthering the cause.

Man you are really puttin in the work lately bigmac. Good shit, strong work. Props for all the mobility / roller work etc as well. I wish i had the drive to do that stuff.. i really need to as well. My hip flexors r def n issue.
How do you decide what diameter roller to buy etc? If i only had the $ to buy 1 or two what size or type would ya recommend to get the most variety of uses out of it?
Hey FUDE- good to see you. I always put in the work but gauge the weight on how broken I am. LOL.My hips/shoulders have made mobility/stretching/dynamic warms/rolling a necessity. If I don't do it at this point, I sure as hell won't be lifting for too much longer, therefore I view it as an investment you know?

As far as foam rollers, all of ours are 6 inch diameter. The best one we have is a black dense foam that I believe is the same one as this from EliteFTS. As you can see, they are reasonably priced. You only need one good one and you are good to go:

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=1468

IliekFude

04-02-2010, 11:44 PM

Pixie

04-04-2010, 09:38 AM

Happy Easter!

P Bo

04-04-2010, 03:10 PM

I'll take a look thx mac
n I hear ya, i won't b able to strength train for gains forever but when the day comes that I've peaked Ima switch it up n see how I can do bodybuilding - less stressfull on the cns n joints n I get excited at the thought of the challenge and new journey just thinkn about it. Regardless tho I'll never stop lifting it's saved my life n lepta me outta jail while my neighborhood friends are dying around me one by one or locked up. So while I consider myself by no means any kind of educational or financial success I can at least say I'm alive and never served time lol.. Which is pretty much where my peer group n friends from my neighborhood are expected to end up.
I'm glad you threw yourself into the iron instead of heading down a different path. I'm not a financial or educational success - but I view myself as a success nonetheless and I hope you do as well. I don't know where I would be if it weren't for the gym - wait, infact I do and it wouldn't be where I am today.

Funny, I've thought of bodybuilding or figure too once I ride the wheels off my powerlifting and strongman wagon.

Happy Easter!
You too Pix. Enjoy the day.

P Bo

04-04-2010, 03:14 PM

Sunday April 4

10 min bike

dynamic/stretch/roll roll roll

A1 red band 4 way hip work 2 x 20
A2 DB incline powell raises 2 x 15
A3 seated calf raise 2 x 10

B1 lateral resistor front walk/back walk length of the gym and back x 2
B2 high cable retractions 2 x 20
B3 seated calf raise 2 x 10

C1 lateral resistor side steps length of the gym and back x 2
C2 paretial raise 2 x 10

Lateral sled drags, each leg length of the gym and back x 2 *wow, hard work

10 mins continuous sled drags - Frankensteins length of the gym/back drags back

Aesirian

04-05-2010, 08:00 PM

P Bo

04-06-2010, 06:28 PM

"There's only one way to fail that I will accept...and that's the failure that comes with the last rep!"

Hope you don't mind. I was reading thru your log when that thought hit me...This is going to be a great year for you! ;)

That is a GREAT thought and thanks for posting it. I may have to reconfigure my goals - but that's okay - because I refuse to quit.

Thanks for sprinkling some positive iron shavings in my log :flowers:

P Bo

04-06-2010, 06:36 PM

April 6

145 pm sport doc appt - got shot up with cortisone is my ischial area - fingers crossed the doc hit the bursa sack and it works. Doc also checked out my left shoulder and is now sending me to the ortho surgeon. It's gonna take months for me to get in since there is only one ortho in town who can do my shoulder, but the time has come and it needs to be done.

300 pm

30 min bike
10 min stepmill high knee intervals
10 min sled dragging - Frankensteins the length of gym/back drags the length back
8 min Jacobs Ladder

A1 high cable kneeling retractions 2 x 20
A2 low cable powells 2 x 20

high cable face pulls 2 x 20

Rehab. Can it get more boring? At least I don't mind the sled drags - those are kinda fun.

Hidngod

04-06-2010, 08:11 PM

How long will it be 'til you know if the shot worked?
Umm, what's a Frankenstein?

Love your tenacity. Aeserian's quote is right on here.

IliekFude

04-06-2010, 10:46 PM

Rehab blows for sure. But when done right n w patience many times (my case w my pec cuff n bi strain/tears) u learn methodologies that save yr lifting career n end up stronger than ever having been forced to bring up those little things that r such a bitch to work on when yr already pressed for time in the gym ya know?
Gluk, keep yr head up.

P Bo

04-07-2010, 08:19 AM

How long will it be 'til you know if the shot worked?
Umm, what's a Frankenstein?

Love your tenacity. Aeserian's quote is right on here.
I'm not 100% sure. The first shot into my truncantor (sp?) a couple weeks back didn't seem to do too much. This one went into a deeper area. The injection site itself still hurts so once that tones down I'll know better.

A Frankenstein is front sled drag where you bend forward at the waist and walk stiff-legged striding on your heels - you use primarily all hamstring and where the hamstring comes into the glute. They are hard as hell to do if you do them properly.

Tenacity, I has it. Thanks :)

Rehab blows for sure. But when done right n w patience many times (my case w my pec cuff n bi strain/tears) u learn methodologies that save yr lifting career n end up stronger than ever having been forced to bring up those little things that r such a bitch to work on when yr already pressed for time in the gym ya know?
Gluk, keep yr head up.
VERY good point. I keep telling myself that taking a step back to do the little things will allow me to move forward and do the big things. What's frustrating though is rehab isn't doing much.

Head is up. If I take my eye off the prize and look down, I might trip. *wink*

Tweak

04-07-2010, 08:57 AM

Ouch, honey, I'm sorry to hear about that.

Competitors aren't good at rehab after injuries. I was just talking to my uncle about this on Easter because he was doing acupuncture on my left calf (he's a chiropractor). He said that he never bothered with attempting to go into exercise or athletic rehabilitation because the mentality of any athlete is: "Okay, I'll do this routine for a short period of time, and I'll hate it because it's an ego blow... but the moment I feel 90% better, I'm doing what I did before." He said we all have cumilative, repetitive injuries and that we just can't stop ourselves from re-aggravating these things because we have that fire in our belly to do what we do. He gets it, but he totally doesn't get it at the same time.

And I smiled at him and I said, "Are these needles ready to come out? I'm ready to go running again. :D" :lol:

It's just part of who we are.

That being said... grit your teeth and bear it. It's incredibly annoying to feel like you're sitting on the sidelines but you have to do what you have to do, girl. We needs a healthy Big Mac!

:kiss:

P Bo

04-08-2010, 08:18 PM

P Bo

04-08-2010, 08:28 PM

Thursday April 8

I've been getting up even earlier at 5 a.m. now to walk B Bo for 45 to 60 mins since my work hours changed a little. I LOVE doing this eventhough my insomnia is back with a vengence - there is something about being up when all is still except chirping birds and the crisp optimism of a new day.

10 min bike
dynamic warm up

lateral resistor - length of gym and back x 2
side steps w/ resistor - length gym and back x 2

Squats
bar x 10 x 2
95 x 10
115 x 5
135 x 5
165 x 5
165 + 50 lbs chain x 3 x 3 *right hip started to chirp so I shut er down

Front squats
bar x 10
95 x 10 x 5

A1 prone ham curls 70 x 10 x 3
A2 low cable seated face pulls 30 x 10 x 3

B1 low cable powells 7.5 x 20 x 2
B2 spread eagle sit ups 8 x 10 x 2

C1 high cable retractions 22.5 x 20 x 2
C2 spread eagle sit ups 8 x 10 x 2

approx 15 mins of front/back sled drags in the back alley behind the gym, sled + concrete = noise.

Yesterday was a horrible day that I'd like to erase but its a great reminder of how good today was.

P Bo

04-10-2010, 04:43 PM

Saturday April 10

10 min bike

high cable retractions 20 x 2

cable face pulls 20 x 2

A1 wide NG lat pd's
95 x 10 105 x 8 120 x 6 135 x 6 150 x 4

A2 SA rear delt
15 x 10 17.5 x 10 20 x 10 20 x 8 x 2

A2 front squats
65 x 20 x 5 *done as fast as possible

B1 chest supported db rows
45 x 8 x 5

B2 lean away laterals
15 x 10 x 5

C1 plate pulls
95 x 8 x 4

C2 Scott curls
20 x 6 x 3 20 x 4 x 2

Seated Hammer Curls
20 x 6 x 4

15 prowler sprints w/ 30-60 secs rest between sprints

Lots of glute stretching and rolling on a small hard ball - really helped release some knots

Hidngod

04-10-2010, 08:23 PM

T-Cake

04-10-2010, 09:26 PM

As a wise person once told me, I'm keeping my chin up so the happy thoughts don't dribble out.
I :heart: that. :D

Yesterday was a horrible day that I'd like to erase but its a great reminder of how good today was.
And I love that as well.

Love you and where your mind is right now. I miss you! It was about this time last year that you were visiting. Booo -- come back, come back!!! I miss my girl!

P Bo

04-11-2010, 05:06 PM

Hey, P. Good job getting your morning walks in.
I love that time of day, too. Apparently not enough to get my lazy ass out of bed, though. :lol:

Y'know, those squats are still admirable, esp with the chains. I know a guy that won't even do squats, but he's stoked he can do 250 on a leg press. He weighs about that.
Get out of bed early one morning just for me and report back how awesome that time of day is....please? Cherry on top.

Thanks for the perspective on the squats. You know me and how hard I am on myself and my difficulty gearing down when necessary.

I :heart: that. :D

And I love that as well.

Love you and where your mind is right now. I miss you! It was about this time last year that you were visiting. Booo -- come back, come back!!! I miss my girl!

My mind is getting better. My diet is GETTING back under control. Frickin' bloody rollercoaster, which I know you can relate too.

I miss you too! I can't believe it's already almost been a year since I was down to see you and Ulter. Where does time go? I will come back - probably not this year but 2011 is a good bet.

P Bo

04-11-2010, 05:19 PM

Sunday April 11

I needed this workout in the worst way. I needed confirmation that I still got it in me.

10 min bike
dynamic warmup/red ball rolling

Deads
bar x 10
135 x 10
155 x 5
185 x 3
205 x 2
225 x 1
245 x 1
275 x 1
295 x 1
305 x 1
315 x 1
335 x 1

I was surprised how well 335 flew up off the floor. I really surprised myself. It slowed a bit at mid-thigh but I wouldn't even call it a grinder. I wanted to keep going but I was literally already in the way of the football team's dynamic warmup AND I didn't need to bury myself at this point. My hip/SI weren't screaming, just a little sore. I'm starting to get sore now, a couple hours later, but its still manageable. This is progress! Rehab + cortisone + not burying myself week in and week out = progress.

A1 prone ham curls
70 x 10 x 5

A2 high cable face pulls
30 x 20 x 5

B1 rev hyper
45 x 10 x 4

B2 planks
1:15 min x 4

30 min bike - 15 min of which were interval sprints

On a side note - I had a couple recent conversations with a couple of girlfriends who also lift and compete. We all agreed how nice it is to actually support each other to push each other to our potential and our goals, instead of being directly or indirectly competitive with one another. There is no jealous or veiled comments, just out and out support to help each other with our respective goals. I find myself weeding people out in my life who are emotional vampires, negative or using me to feel good about themselves. Eff that.

T-Cake

04-11-2010, 08:06 PM

I find myself weeding people out in my life who are emotional vampires, negative or using me to feel good about themselves. Eff that.
The true key to happiness. :nod: Way to go, PBo.

And 335 is ... wow... incredible. :bowdown:

Pixie

04-12-2010, 05:15 AM

[B]This is progress! Rehab + cortisone + not burying myself week in and week out = progress.

That's the key... Well, hopefully with the cortisone being necessary ALL the time. Balance between rehab, stretching, going heavy and going light and you'll hit numbers like no one thought.

Very impressive 335, Girl. Proud of your determination and perseverance.

roadwarrior

04-12-2010, 08:13 AM

Double ditto on T-Cake and Pixie's comments.

Way to go P... on all fronts. Cleaning one's life to be positive and goal focused just feeds on itself to build bigger and better things for you.

Not to mention you got some great workouts in despite the hip etc.

Atta girl ( stealling from Ulter again!)

Tweak

04-12-2010, 08:59 AM

On a side note - I had a couple recent conversations with a couple of girlfriends who also lift and compete. We all agreed how nice it is to actually support each other to push each other to our potential and our goals, instead of being directly or indirectly competitive with one another. There is no jealous or veiled comments, just out and out support to help each other with our respective goals. I find myself weeding people out in my life who are emotional vampires, negative or using me to feel good about themselves. Eff that. [/B]

And :hi5: to you for doing that because that is NOT always an easy conversation to have. There are a handful of women I compete with who I still can't tell if they're rooting for me or against me, but they at least put their face on like they're for me. It's A W E S O M E to have genuine support... so as for the people who are saying crap behind your back, giving ill advice, etc etc etc... yep, they get the boot. And if they don't get the boot, they at LEAST are at arm's length. I have no problem falling off the face of the earth the moment it becomes questionable as to what someone's intentions are in my life. Someone can cheerlead me all they want but if they're making me feel uneasy with passive aggressive or backhanded comments.... nope. No patience for that.

Not always easy but ahhhhhhhh, the freedom! :nod: :rose:

P Bo

04-12-2010, 10:06 AM

The true key to happiness. :nod: Way to go, PBo.

And 335 is ... wow... incredible. :bowdown:
You know how much I've been all over the map as of late and this is one of the lightbulb moments I've had that will help me stay focused with a clear head. If I talk with someone and more then half the time they are negative in some way, directly or indirectly, I feel it best to keep these people at arms' length at the least.

335 felt great too! Beaks was watching me pull and noticed how much better my form has gotten. yay!

That's the key... Well, hopefully with the cortisone being necessary ALL the time. Balance between rehab, stretching, going heavy and going light and you'll hit numbers like no one thought.

Very impressive 335, Girl. Proud of your determination and perseverance.
You touched on something I just figured out and will email you further on - I amg going to start alternating heavy deads one week and heavy squats the next. Doing both is one week is not good for me and was putting me in the ground. I'm going to play around with some things and see how it works out.

Thanks Pix - onwards, upwards, overcome. That's the game.

Double ditto on T-Cake and Pixie's comments.

Way to go P... on all fronts. Cleaning one's life to be positive and goal focused just feeds on itself to build bigger and better things for you.

Not to mention you got some great workouts in despite the hip etc.

Atta girl ( stealling from Ulter again!)
I'm trying to fix my booboos and get stronger - wait, I'm not sure if I'm talking about myself mentally or physcially right now? Maybe both.

I couldnt' agree more with your bolded comment!!!!

See you in July - getting soooo excited over here!

And :hi5: to you for doing that because that is NOT always an easy conversation to have. There are a handful of women I compete with who I still can't tell if they're rooting for me or against me, but they at least put their face on like they're for me. It's A W E S O M E to have genuine support... so as for the people who are saying crap behind your back, giving ill advice, etc etc etc... yep, they get the boot. And if they don't get the boot, they at LEAST are at arm's length. I have no problem falling off the face of the earth the moment it becomes questionable as to what someone's intentions are in my life. Someone can cheerlead me all they want but if they're making me feel uneasy with passive aggressive or backhanded comments.... nope. No patience for that.

Not always easy but ahhhhhhhh, the freedom! :nod: :rose:
Well said Tweak - but for me, there isn't really any back stabbing involved, infact none. It's kinda hard to explain. I find dealing with women so difficult at times.

takniteasy

04-12-2010, 02:58 PM

I love reading your log, P-bo! So much positivity!

keep up the great work and rehab! Great things are just around the corner for you! :coolred:

Check your PM.

porkchop

04-12-2010, 02:59 PM

Holy Shit! That is seriously badass!

P Bo

04-12-2010, 03:13 PM

I love reading your log, P-bo! So much positivity!

keep up the great work and rehab! Great things are just around the corner for you! :coolred:

Check your PM.

Thanks TIE - I really try and focus on what I can do. I have my moments of negativity but I try to not impart them on others and let this become who I am.

Will do....yay...I love PMs!

Holy Shit! That is seriously badass!
Wellll helloooooo Choppie - I can't wait to get even MORE badass!!!

Thanks for stopping in SH. hahaha.

Test-Daddy

04-12-2010, 03:18 PM

So we have our handler for Europa. She makes bangin PB&J with Viking swords!

Its going to be a blast. :)

GTLifter

04-12-2010, 04:45 PM

sumo?

P Bo

04-12-2010, 08:55 PM

So we have our handler for Europa. She makes bangin PB&J with Viking swords!

Its going to be a blast. :)
Best handler EVER. She even told me she'd slap my ass before I hit the platform (no worries she told me she would do the same for you too)

I'm booking my flight soon.....woot.

sumo?
nope, nope. Conventional. I pulled 335 at my last meet which is the most I'd ever pulled conv. Come July, I'm interested to see what I will yank at the Europa.

I know, I should have listened earlier.

Aesirian

04-13-2010, 01:36 AM

P Bo

04-13-2010, 08:36 PM

Your inner strength is ever-present, but there's a new calmness, a sense of wisdom now as well. I'm very proud of you P-nut. It warms my heart to see you in this light.

335, great, but just a stepping stone to things to come! ;)
It's taken me a while but I'm finally figuring things out :) Slow learner, what can I say?

Darn straight it's only a stepping stone - but it served as great fuel for my fire.

P Bo

04-13-2010, 08:55 PM

Tuesday April 13

10 min bike

high cable retractions 2 x 20

4 way hip work 2 x 20

Speed-esque bench
bar x 5
65 x 5
95 x 3 x 3
95 + 50lbs chain x 3 x 5

A1 Scarecrows 12.5 x 12 x 4

A2 Ball thrusters BW x 15 x 4

B1 Lean away laterals 15 x 10 x 4

B2 purple band pull aparts 20 x 4

B3 seated calf raises 10 x 4

Yoke of Goergen sprints (if they can be called that) lenght of gym and back x 8 w/ 45 seconds rest

20 min bike

IliekFude

04-15-2010, 10:17 PM

P.Balboa, sup? I've been so busy w/ my boss Dave n this other thing... But super sow ree n I'll try n stop in more often.
-Everything- looks good.
No spd bench

P Bo

04-15-2010, 10:20 PM

April 15

10 min bike
dynamic warm up
lateral resistor front/back/side steps

Box Squat 1 inch below parallel
bar x 10
65 x 5
95 x 5
115 x 5
135 x 3
155 x 3
185 x 3
205 x 1
225 x 1
245 x 1
265 x 1
275 x 1
245 x 1 x 3

Made a promise I wouldn't bury myself into the ground so I shut er down at 275. SI was getting twingy so it was a good call. Squats felt pretty smoooooth other wise.

Rev Hyper
1 wheel x 10 x 5

45 deg back ext
35 lb plate x 10 x 4

GHR abs
bw x 12 x 3

Skipped cardio n' conditioning in favor of grocery shopping.

Thank god tomorrow is Friday - haven't slept much all week - my own fault, got noone to blame but me.

All in all, life is good. Been smiling a lot lately. I like it.

PeteM

04-15-2010, 11:05 PM

All in all, life is good. Been smiling a lot lately. I like it.[/B]

:roses:

P Bo

04-16-2010, 08:35 AM

P.Balboa, sup? I've been so busy w/ my boss Dave n this other thing... But super sow ree n I'll try n stop in more often.
-Everything- looks good.
No spd bench
Good nickname for me - I'm a fighter through and through. It's always good to see you stop by and spread some FUDE - hope what's occupying you is all good.

Lifting has been good - even spd bench. LOL.

:roses:

Gettin' better every day Pete - stringing it all together - the puzzle pieces are starting to fit.

P Bo

04-17-2010, 05:02 PM

Saturday Apr 17

10 min bike
cuff stuff w/ red band

Bench
bar x 10
55 x 5
65 x 5
75 x 5
95 x 3
115 x 3
135 x 1
145 x 1
155 x 1
165 x 1
150 x 3

Not much stability n' strength in my left shoulder now - grrrrrrr. Shut er down at 165.

NG lat pull downs
105 x 10 x 3
115 x 10 x 2 *too light, should have started and stayed at 120

Tates
25 x 12 x 5

A1 SA DB rear delt
17.5 x 10 x 5

A2 Standing DB curlz
22.5 x 10 x 5

B1 DB incline powells
12.5 x 10 x 4

B2 Concentration curlz
20 x 8 x 4

15 min bike sprints

T-Cake

04-18-2010, 03:59 PM

I miss you.

P Bo

04-18-2010, 05:37 PM

I miss you.
Awwww....so do I .....which reminds me I have an idea to throw your way that I think you will like!

P Bo

04-18-2010, 05:46 PM

Sunday Apr 18

1+ hour walk w/ furbag at dog park. Most beautiful day of the year so far - had to take advantage of it.

10 min bike
dynamic warm up/foam roll/stretch and that fun stuff

Speed Pulls
bar x 10
95 x 5
135 x 5
155 + 50 lbs chain x 10 x 2

I surprised myself at how quick I was yanking those bad boys off the floor.

A1 prone hammies w/10 secs down
70 x 10 x 5

A2 seated rope face pulls
30 x 10 x 5

A1 45 deg side bends
bw x 15 x 4

A2 45 deg back ext
bw x 15 x 4

4 way hip work
20 x 2

20 min stepmill intervals - I left a puddle of my DNA on the mill.

1 hour raking grass in the yard

30 min walk with furbag

Solid workout, beautiful day, someone making me all smiley pants lately, lifts are decent, pain is manageable....life is pretty effin' good.

T-Cake

04-18-2010, 09:30 PM

Awwww....so do I .....which reminds me I have an idea to throw your way that I think you will like!
I :heart: your idea! I'd totally go (finances permitted), sounds fun. :nod:

20 min stepmill intervals - I left a puddle of my DNA on the mill.

:lol:
And I'm glad your life is effin' good. 'Bout damn time! :D

P Bo

04-20-2010, 12:58 PM

I :heart: your idea! I'd totally go (finances permitted), sounds fun. :nod:

:lol:
And I'm glad your life is effin' good. 'Bout damn time! :D
yup yup Ms. New Booty - I'm in the same boat w/ finances being the sticking point. But we can dream and make it real at some point.

I trashed all negativity, emotional vampires and self-doubt and replaced with positive supportive people and an attitude that I will hurdle anything thrown my way.

ChopperChick

04-20-2010, 01:11 PM

13 weeks...just sayin'

:kiss:

Logan

04-20-2010, 01:24 PM

Atta girl! looks like that hip is coming along old woman lol.

P Bo

04-20-2010, 03:50 PM

13 weeks...just sayin'

:kiss:
Sooooooo excited for sooooooo many reasons. Gonna be an EPIC summer vacation to the coast. Powerlifting, amazing friends, delicious man, good food, Monk n' Dagan....really, can't get much better than that.

Atta girl! looks like that hip is coming along old woman lol.
There is no quit in me Lo - just a whole load of desire, fire and tenacity. And a whole lot to prove.

Thanks for poppin' by :)

P Bo

04-20-2010, 08:18 PM

Tues April 20

Still doing my 5 a.m. walks w/ B Bo. I look like a sight with real bad bedhead and an unmatching sweatsuit I've managed to scrounge up from a heap in the floor. LOL

Slamming back a delish bison patty smothered in hot sauce as I type. I like to call that effective time management.

10 min bike

A1 high cable retractions whatever lbs x lots
A2 prone hammies w/ 10 sec down 70 x 10 x 2

dynamic warm up and band stuff for my wings

Speed Bench
bar x 5
55 x 5
65 x 5
75 x 5
95 x 3
115 x 8 x 3

DB floor presses - legs flat
50 x 10 x 5

Arnold presses
25 x 12 x 4

Purple band face pulls
15 x 5 * left shoulder kept slipping out, mutherfukker, doesn't hurt but that can't be good

4 way hip 20 x 2

20 min bike sprints

Solid day. Amped right up to get on the platform in June eventhough I told myself I wouldn't or shouldn't. Gonna play it by ear but gotta do something to harness this drive and energy. What's a girl to do but lift? I can't stop imagining pushing my limits on the platform as I mutter to myself, 'how do you like dem apples?'

PeteM

04-20-2010, 08:56 PM

delicious man,

???????

P Bo

04-20-2010, 09:22 PM

???????

I'm finding those actually exist :)

roadwarrior

04-21-2010, 07:02 AM

P... checking in here and loving what I see... hard work and a happy BigMac. Karma girl... you are too good to not have good come your way.

Re: you and bruiser walking in mismatched sweats... keeps the neighbors on their toes. You should see what a fright I look like running at 5.

P Bo

04-21-2010, 07:11 AM

Me too :angel:
Re: your comment about smiling a lot lately--so have I! And it seems to be largely your doing! (details to follow...maybe not so shortly. but you should know you've helped the universe.)
J, c'mon now girl....you can't just drop that in my log and not follow it up with a PM or rep!!! I'm glad you are smiling a lot and kinda flattered it something I've done :) tellmetellmetellmetellme

P... checking in here and loving what I see... hard work and a happy BigMac. Karma girl... you are too good to not have good come your way.

Re: you and bruiser walking in mismatched sweats... keeps the neighbors on their toes. You should see what a fright I look like running at 5.
Thanks S - reaping and tending to my karmic garden. Work hard, put yourself out there, take some risks and it's panning out.

I'm so glad you can relate to my morning attire! LOL. Some days its just horrible huh? Purple sweats and green shirt, polka dot shirt with brown sweats. (Betcha don't do the polka dots, but if you did *bow down*

P Bo

04-22-2010, 08:25 PM

Thursday April 22

10 min bike
dynamic stuff/rolling/band GMs

Conventional Pulls
bar x 10
95 x 5
115 x 5
135 x 5
165 x 3
185 x 1
205 x 1
225 x 1
245 x 1
275 x 1
295 x 1
315 x 1
340 x 1

Originally had 335 on the bar and then realized that's what I yanked on my last ME pull so I slapped two cookie cutters on the bar and went at it. Good grrrrrrrrrrind. I was supposed to drop to 305 for three singles but my palm was really chewed up and bloody palms wouldn't serve any good. I was so jacked up after pulling I probably would have picked a fight with Satan if he got in my face. My swagger was off the charts and I felt like an ox. Best drug ever (next to blissful love of course)

Wide stance GMs
95 x 10
115 x 10 x 2
135 x 10 x 2

A1 45 deg back ext
BW x 15 x 4

A2 Standing DB curlz
25 x 10 x 2
25 x 8 x 2 gasssssssing right out

B1 GHR abs
BW x 15 x 3

B2 concentration curlz
25 x 6
22.5 x 6 x 2

15 mins stepmill intervals - too tired to do more so I wimped out. No biggie since I'm off work tomorrow and I'll go in and do cardio/condish.

Aesirian

04-22-2010, 10:15 PM

takniteasy

04-23-2010, 07:37 AM

Quietly watching...good job climbing out of the slump:)

P Bo

04-23-2010, 10:17 AM

The Valkyrie has definately taken flight. You have found your "stone" little one. Many battles lay ahead of you. Fly high with the sun at your back. Your shadow will strike fear in all that oppose you...

It makes me proud to call you, "friend".
I was called a Lil' Valkyrie recently and I quite liked the name. I have found my 'stone' - it is my job to carry it and not let it weigh me down. Something you can understand, I know.

Thanks B for dropping your strength in my log.

Quietly watching...good job climbing out of the slump:)
Seems you are doing the same my dear. Good work. I am doing the work to climb outta my slump but it wouldn't have been like it has with out the support of a handful of REALLY positive people. Feeling defeated due to my injuries, I really tanked into my bad coping mechanisms and was starting to do some pretty bad damage to myself, mentally and physically. When I don't do well, I close up into a little ball and shut off because I don't want to be toxic to others with my negativity. Well, this time, I took a risk and opened up a little to a real small group of people for support. It worked. I'm already back to wanting to eat the iron and shit the chain in many areas of my life.

P Bo

04-23-2010, 10:19 AM

Canada Post delivered GREAT news.........MRI's on both hips May 12 at 730 a.m. Finally, finally, finally.

Now just waiting for my consult with the orthopedic surgeon for my left shoulder.

Things are happening.

GTLifter

04-23-2010, 01:26 PM

I'm getting an MRI next wednesday on my shoulder! :ohnoes:

Tweak

04-23-2010, 02:45 PM

Good luck with your MRIs, P-Bo!!!

P Bo

04-23-2010, 06:31 PM

I'm getting an MRI next wednesday on my shoulder! :ohnoes:
Good! You aren't just getting it shot up with 'sone and are having it looked at properly!!!

Don't be a 'fraidy cat buddy. You'll be aight.

Good luck with your MRIs, P-Bo!!!

Thanks Tweak! I need to start getting some answers. Luckily they are doing both hips at once so the doc can address both at the same time.

P Bo

04-23-2010, 06:35 PM

Friday April 23

I get everything 3rd Friday off at work. I don't normally lift on Friday's, but went in today for some condish/cardio stuffs. It was so hot in the gym, I just couldn't get comfortable:

10 min bike
20 min front to back treadmill walking 15% @ 2.0 mph
5 min sled drags in the back alley before being told that no sled dragging is allowed until after 530 pm due to noise complaints from local business. Pussies.
10 prowler sprints
10 step mill intervals

1 hr 20 min walking and day dreaming w/ my best buddy at the dog park.

IliekFude

04-23-2010, 08:09 PM

good job on the xtra work. do work na mean? n if ya feel yr on fire girl drop n roll.

T-Cake

04-24-2010, 01:35 PM

5 min sled drags in the back alley before being told that no sled dragging is allowed until after 530 pm due to noise complaints from local business. Pussies.

:roflmao: Hilarious. I love ya', PBo :)

P Bo

04-24-2010, 04:53 PM

good job on the xtra work. do work na mean? n if ya feel yr on fire girl drop n roll.
Thanks FUDE. I try and do work whenever I can. I na mean.

I'm feeling on fire lately for sure - and I like it. I'm not gonna drop n roll. If I get too hot, I'd prefer to get hosed down. You offering?

:roflmao: Hilarious. I love ya', PBo :)
OMG Cakers...I was soooo pissed. The business we share a back alley with is an autobody shop - they were mad at the noise we make and that they have to be careful backing out into the alley. For real? Effin' pussies I tell ya. If I didn't respect McDole so much, I would have told them that. Buncha bitches.

P Bo

04-24-2010, 05:02 PM

Saturday April 24

1 hour walk w/ furbag a the Pooch Park. Took B Bo all of 5 mins to find a muddy ditch and comeback looking like Pig Pen. Gawd, I love that little boy.

Shoulders are feeling beat so I switched up today's ME bench workout to something a little more agreeable.

10 min bike/band warm

NG Incline DB bench
25 x 5
30 x 5
35 x 5
40 x 5
45 x 5
50 x 3
55 x 3
60 x 1

Wanted to move a helluva lot more weight than that, but meh, it served a purpose.

Gorilla Bar Lying Tri ext
65 x 8 x 4

SA rear delt
25 x 8 x 4

A1 Scarecrows
12 x 12 x 4

A2 Standing calf raise
300 x 8 320 x 8 340 x 8

B1 Low cable powells
7.5 x 12 x 3

B2 Standing calf raise
340 x 8 x 3

Free Motion Lat PD's
100 x 8 x 4

Lateral resistor work - side steps and front/back pidgeon toe walks - few trips length of gym and back

30 min bike

Done.

Logan

04-24-2010, 05:19 PM

Good Work BM. Keep it up

IliekFude

04-24-2010, 09:54 PM

Thanks FUDE. I try and do work whenever I can. I na mean.

I'm feeling on fire lately for sure - and I like it. I'm not gonna drop n roll. If I get too hot, I'd prefer to get hosed down. You offering?
Sign.. Me.. Up..

T-Cake

04-25-2010, 08:38 AM

Gotta love Fude and his generosity. :heart: ;)

And for real -- auto body guys complaining?! I was expecting a hair salon -- shit. Yeah, that is weak.

Kickass work in there baby girl. :) Love reading your log, especially when you're on fire.

Hidngod

04-25-2010, 07:39 PM

And for real -- auto body guys complaining?! I was expecting a hair salon -- shit. Yeah, that is weak.
They musta been damn furriners. Real Canadian men appreciate hard workin wimmen.

I get energized whenever I stop in here, P. Love it. :heart: :rose:

P Bo

04-26-2010, 09:12 AM

Sign.. Me.. Up..
Drawing up the contract. Sign and initial where required and return to me. Thx.

Gotta love Fude and his generosity. :heart: ;)

And for real -- auto body guys complaining?! I was expecting a hair salon -- shit. Yeah, that is weak.

Kickass work in there baby girl. :) Love reading your log, especially when you're on fire.
Thanks Cakers - got a few things fueling my fire right now - gots lots to prove on the platform and only hardwork will take me there.

I swear, I get hot thinking about the autobody shop guys. I need to drop it but get angry every time I need to do conditioning inside now.

They musta been damn furriners. Real Canadian men appreciate hard workin wimmen.

I get energized whenever I stop in here, P. Love it. :heart: :rose:
Yeah, somethings wrong with those boys - I even wear my little gym shorts while pushing/pulling in the alley - guess those boyz are scared of some big ol' jacked up glutes and quads. Bwhaahahahaha.

Glad my energy is contagious S - good lord knows theres no point in holding all this stuff in. I don't mind sharing :)

roadwarrior

04-26-2010, 09:23 AM

Hidngod

04-26-2010, 12:04 PM

Well, I know where I'd be eating my lunch. In the alley with B.M. and her toys. An outo body shop ain't exactly a quiet place, either.

IliekFude

04-26-2010, 02:23 PM

Cake: thx thx..ya Im just that kinda gentleman what can i say, i do what i can.

BM: fax that shit over.

P Bo

04-27-2010, 08:46 PM

BM... too much talk about "get hot thinking about autobody shop guys" following by " wear my gym shorts while pushing/pulling in the alley... jacked up glutes and quads". You are gonna distract every single guy on here thinking about that picture all day! That sounds like some heavy metal music video a la "cherry pie" but better.

Kicking ass though girl... keep it up.
What can I say? I got quadz and glutez and I'm not scared to use 'em. LOL.

Thanks RW - really focusing on pushing forward, regardless of how slow and small the steps.

Well, I know where I'd be eating my lunch. In the alley with B.M. and her toys. An outo body shop ain't exactly a quiet place, either.
That sounds really horrible: "BM and her toys". McDole and I talked about the stupid autobody shop today - he said we'll oblige to be good neighbors but said he's been taking every opportunity to lay on the horn of his big ass truck whenever they've clogged the alley with their cars to move them out of the way because after all, it is a 'public alley'.

Cake: thx thx..ya Im just that kinda gentleman what can i say, i do what i can.

BM: fax that shit over.

I did. Just warning you, I can be a handful but well worth the effort. Still in?

P Bo

04-27-2010, 08:58 PM

Tuesday April 27

My 5 a.m. morning walks are tough but I don't bail on them because B Bo deserves his walks. Just because a certain delicious someone is keeping me up late at night doesn't mean B Bo should miss his walks. Soooooo tired but sooooooo smiley lately.

10 min bike
band cuff stuff warm up things

Speed Bench
bar x 10
55 x 5
65 x 5
65 + 50 lbs chains x 8 x 3

Shoulders don't need me beating up on them so I dropped about 30 lbs off my speed bench. Not sure when I got so smart, but there it is.

Push ups - hands right under shoulders
BW x 10 x 5

Lean Away Laterals
10 x 10 x 5

Scarecrows
10 x 10 x 5

A1 4 way hip work w/ red band x 20 x 3

A2 DB shrugs
75 x 12 x 3

30 min treadmill 5% incline 3.5 mph walk 1 min/6.0 mph run 1 min

Me running. Who am I? What's come over me?

Skipped my Sunday workout because I was beyond tired and beat up - the extra day of rest worked wonders.

Aesirian

04-27-2010, 11:11 PM

IliekFude

04-28-2010, 12:08 AM

Yo, bigmac w xtra sauce.. Yr a Handful eh? Well I've got 2 hands, n I can multitask.

But seriously ya.. I Gotta agree, wicked smaaaht on the speed bench modification don't need anymore boo booz on the treatment list.

Hey, sounds like this "delicious" dudes good medicine, got ya overflown w happies n all dat gud mushmellow type stuff eh?
Must b 1 righteous handsome stud 2 hav a Lil Valkyrie like yrself Cartin him off to valhalla lol..
He better b 1 helluva jakt up alpha type mofo to keep yr butt in line tho!

DO WORK BIGMAC

P Bo

04-28-2010, 08:22 AM

Its touching on rated "R" in here! Love it! And the hosing down thing; Let me close my eyes for a moment...hmmm, oh yes, thats good! Keep up the good work Mr. Delicious, the lady deserves it!

Keep Killin it!!
It's only verging on R rated here because you boys think jacked chicks who lift are attractive - and I'm ok with that! LOL. Might be time to start posting more of my bench vids showin' off my crazy arch. *insert evil laugh*

Thanks B - if doin' my work is killin' it, I guess I'm killin' it.

Yo, bigmac w xtra sauce.. Yr a Handful eh? Well I've got 2 hands, n I can multitask.

But seriously ya.. I Gotta agree, wicked smaaaht on the speed bench modification don't need anymore boo booz on the treatment list.

Hey, sounds like this "delicious" dudes good medicine, got ya overflown w happies n all dat gud mushmellow type stuff eh?
Must b 1 righteous handsome stud 2 hav a Lil Valkyrie like yrself Cartin him off to valhalla lol..
He better b 1 helluva jakt up alpha type mofo to keep yr butt in line tho!

DO WORK BIGMAC
Good lawwwwd - I swear you could be describing yourself, non? :)

You are right, I need a righteous handsome stud who's a helluva jakt up alpha type mofo.

I have to modify my bench weights because the instability in my left shoulder has gotten scary - a slight slip outta my groove and my shoulder will be toast (no, not french toast) and I'll be eating the bar. My teefs are too pretty too mess up :roflmao:

Tweak

04-28-2010, 10:06 AM

Hey now, every woman needs a Mr. Delicious to keep em up late at night-- gotta balance the hard work with some hard play. :naughty:

Keep it up in here, girl-- you're a jaw-dropper! :kiss:

IliekFude

04-28-2010, 12:34 PM

Good lawwwwd - I swear you could be describing yourself, non? :)
You are right, I need a righteous handsome stud who's a helluva jakt up alpha type mofo.
I have to modify my bench weights because the instability in my left shoulder has gotten scary - a slight slip outta my groove and my shoulder will be toast (no, not french toast) and I'll be eating the bar. My teefs are too pretty too mess up :roflmao:

Yr swell.

Test-Daddy

04-28-2010, 01:32 PM

We just gotta get this jakt up alpha type marshmellow dream boat to start spelling right and its all good!

IliekFude

04-28-2010, 06:08 PM

Reel meethedz Kant spell gud

P Bo

04-28-2010, 06:19 PM

Hey now, every woman needs a Mr. Delicious to keep em up late at night-- gotta balance the hard work with some hard play. :naughty:

Keep it up in here, girl-- you're a jaw-dropper! :kiss:
Tweak he's so delicious he's like a damned buffet.

Yr swell.
My goodness.

We just gotta get this jakt up alpha type marshmellow dream boat to start spelling right and its all good!
It's part of his allure though.

Reel meethedz Kant spell gud
ZZZZZZzzzzzactlee.

dubdubs

04-29-2010, 02:38 PM

lol @ fude.. hehe!

big mamma, so happy to read that you are doing well and training hard. Hope the injuries get better!
Nice to hear about the new interest too... details please LOL... :heart:

P Bo

04-29-2010, 02:52 PM

lol @ fude.. hehe!

big mamma, so happy to read that you are doing well and training hard. Hope the injuries get better!
Nice to hear about the new interest too... details please LOL... :heart:

I will rep you darling :heart:

P Bo

04-29-2010, 06:27 PM

Thursday April 29

ME Squat

20 min bike.

No, there's no typos in the above. No squatting, no lifting, just a whole helluva lot of nothing, except a leisurely lack-lustre 20 min bike ride. Woooooooo!

IliekFude

04-29-2010, 11:00 PM

PeteM

04-29-2010, 11:11 PM

Reel meethedz Kant spell gud

It's part of his allure though.

Ooooohhhh.... Now I think I've got it.... :)

P Bo

04-30-2010, 08:37 AM

Don't sweat it for a minute. Infact I bet u sleep decent tonight bcuz of it. U r n unbelievably hard worker, yr body is guna soak up the rest time like a sponge and love u for it. Heal up some, get sum consecutive 2+'s n keep yr eye on the finish line, don't stress the individual day too hard. U know N hav heard all this already tho ;).
Jus park the machine in the garage for 2nite n let it cool down a lil.
Yup, you were right. I slept well last night and my sleep is getting better each night it seems. Definitely got my eye on the finish line and keeping things one day at a time. I need constant reminders that the getting stronger part occurs when I'm not in the gym but out of it eating, sleeping and growing.

I guess it worked in my favor walking into McDole last night to lift only to find the entire football team training inside because it was pouring rain outside. It was elbow to elbow in there and the commercial side was no better either. I hate people so being surrounded by this many in a small place - it was to everyone's benefit I wasn't there LOL.

My garage is big enough for a truck BTW.

Ooooohhhh.... Now I think I've got it.... :)

:woot:

I think you do as well.

any1uno

04-30-2010, 12:42 PM

Heal well and keep at it. You're an amazing lady.

GTLifter

04-30-2010, 01:15 PM

Good! You aren't just getting it shot up with 'sone and are having it looked at properly!!!

Don't be a 'fraidy cat buddy. You'll be aight.

Yep! I'm actually really excited about surgery for some reason and can't wait to hear back from the Doc about the MRI results.

dubdubs

04-30-2010, 01:18 PM

hehe fude is so deep! omg I like that park it stuff haha!

Hey chick... I love this log, you are so gonna get it when you come visit... I am coming to see you ok, is this ok? lol...

P Bo

04-30-2010, 02:55 PM

Heal well and keep at it. You're an amazing lady.
Hey Any....haven't seen you in awhile. Thanks for stopping by. I wouldn't say I'm amazing but I just try stay positive and happy - that stuff is kinda contagious :) Healing? Uhm, yeah, trying. Some days I hurt so bad that it's hard to get out of bed but I'm also training a bit smarter and resting more (or at least trying to)

Yep! I'm actually really excited about surgery for some reason and can't wait to hear back from the Doc about the MRI results.
maybe you are exciting because you might actually feel better? just throwing that out there.

hehe fude is so deep! omg I like that park it stuff haha!

Hey chick... I love this log, you are so gonna get it when you come visit... I am coming to see you ok, is this ok? lol...
Fude is deep - don't let the crazy spelling and vocab fool ya.

Sure, c'mon down to TD and CC's! RW will be at the meet as well. Should be a BLAST of a summer trip.

Hidngod

04-30-2010, 10:03 PM

Damn. I wish Canada wasn't so big. I'd cheer ya on. Well, I am anyways.
KTS, sister.

Test-Daddy

05-01-2010, 08:59 AM

CC,Big Mac,and WW all in one place. That would be epic.

P Bo

05-01-2010, 04:52 PM

Damn. I wish Canada wasn't so big. I'd cheer ya on. Well, I am anyways.
KTS, sister.
We are competing in CT Hid.....maybe you and the wife wanna do a road trip this summer???? Hmmmmmm?

CC,Big Mac,and WW all in one place. That would be epic.
Do you think the earth would lose a second off it's rotation?

P Bo

05-01-2010, 05:06 PM

Saturday May 1

ME Bench

10 min bike and then band shoulder and cuff stuff

Bench
bar x 10
55 x 5
65 x 5
95 x 3
115 x 2
135 x 1
145 x 1
155 x 1
165 x 1 *flew up smooth not like last week's grinder
180 x 0

So my eyes were bigger than my strength today and that's ok. 165 went up great w/ no issues and I didn't even have a spot or hand off for any lifts except the 180 attempt. Set up was feeling tight. 180 has been my bench monkey so I figured I'd chase it today since I was feeling really good, bum shoulder and all. No proprioception in my left shoulder today gave me a false sense of health. lol. I need to work on my mid-range and lock out and will incorporate some work going forward. Like a dummy, I totally forgot I was supposed to finish off with three singles at 90%. Oops.

SA red band press downs
30 each arm x 3

High cable face pulls
30 x 12 40 x 12 45 x 12 x 3 *shoulda started at 45

A1 Incline DB rear delt fly
17.5 x 12 x 2 15 x 12 x 2

A2 spread eagles
bw x 12 x 4

Back extensions
BW x 12 x 3 * back was so tight, maybe from arching the eff outta myself benchin', the stretch of these felt gooooood.

30 min treadmill - total haphazard mishmash of running, walking, lunge-walk, high incline, back walk, tippy-toe back walk so that when I got off I was a puddle.

Snapped a stem shot in the washroom at McDole. Can't flex worth a damn but managed to get some detail out in my trunks eventhough I've been all about the food lately.
http://i471.photobucket.com/albums/rr78/Miarae92/may1.jpg

IliekFude

05-01-2010, 08:22 PM

Hidngod

05-01-2010, 08:54 PM

Wow. Nice quads, girl. I agree with everything 'fude, cept for the black. I don't wear black. In fact I usually don't wear much at all.

IliekFude

05-01-2010, 09:27 PM

I agree with everything 'fude, cept for the black. I don't wear black. In fact I usually don't wear much at all.
U saucy flirt! lol..
Nekid bigfoot style training? Some tree branch pullups? Low stump box squats w a log? Git em bro Git em!

P Bo

05-01-2010, 09:55 PM

Nice stems. Big raw bench, I wana c. Glad the shouldrs r ok.
Also, nom and probly nom etc.
Du' work. (that's French for do work)
I c yr Rockn almost all black gym gear. Don't b tryin 2 steal my nightmare style.
sssSssSs .. "Click"- "over n out"
My reception isn't too good - I'll have to wrap some tin foil on my head and type ya back then.

Can't say I'm trying to steal your nightmare style, maybe I'm just adding to it. *evil chuckle and wink of a wicked wicked blue eye*

Wow. Nice quads, girl. I agree with everything 'fude, cept for the black. I don't wear black. In fact I usually don't wear much at all.
Hid you train in your basement gym to an audience of your cat. I wouldn't wear much either then.

Measured the quads the other day and they are almost 26 inches if I recall. I've thickened up a little so I look less disproportionate. Right? Kinda? I hope? LOL.

U saucy flirt! lol..
Nekid bigfoot style training? Some tree branch pullups? Low stump box squats w a log? Git em bro Git em!
It gets hot in Hid's parts, real humid too. His wife has him doing yard work (you are a good man Hid because a happy wife means a happy life) and workin' with little on probably is incentive for the wife to bring him cool drinks n' snacks while he works. I mean, that's what I'd do if I were her.

Hidngod

05-01-2010, 11:04 PM

Hid you train in your basement gym to an audience of your cat. I wouldn't wear much either then. I had to lock him out. I think he's queer.

Measured the quads the other day and they are almost 26 inches if I recall. I've thickened up a little so I look less disproportionate. Right? Kinda? I hope? LOL.
You look superhero proportionate. That's waaay better than stick figure proportionate.

It gets hot in Hid's parts, real humid too. His wife has him doing yard work (you are a good man Hid because a happy wife means a happy life) and workin' with little on probably is incentive for the wife to bring him cool drinks n' snacks while he works. I mean, that's what I'd do if I were her.
You should see what she makes me wear in the yard. :rolleyes:

roadwarrior

05-02-2010, 08:20 AM

Hmmmm... my wife told me I am not allowed to do yard work in shorts and no shirt anymore. Too many neighbor lady comments to her. Not sure if that's good or bad.

P Bo

05-02-2010, 10:16 AM

You should see what she makes me wear in the yard. :rolleyes:
RAWR!

Hmmmm... my wife told me I am not allowed to do yard work in shorts and no shirt anymore. Too many neighbor lady comments to her. Not sure if that's good or bad.
I'd take it as a huge compliment if the neighbor ladies were commenting on my guy doing yard work while scantily glad. It would be a different story if they decided bring him a tall cold drink to cool him off though. I don't take it too well when broads try and mow my lawn. Looking at my lawn and admiring how lush, green, thick and healthy it is, is one thing, but mowing it or even standing on it is a whole other story :thefinger:

roadwarrior

05-02-2010, 11:07 AM

I tend to agree Ms. BM re: someone crossing the line into one's relationship. It's like a sense of personal space, there's relationship space.

I don't know what the comments were but I know she came in yesterday and was a tad unhappy when she informed me of the requirement. I've always worked outside without a shirt. I'm sure she'll tell me when she's ready. Both of us would find lewd or explicit comments offensive but for all I know, they were insulting me for my shaved head and tattoos. After all, I am the neighborhood "biker" and look/ act a lot different than the neighborhood men.

P Bo

05-02-2010, 03:30 PM

P Bo

05-02-2010, 03:45 PM

Sunday May 2

I had such a good sleep. Wow. Haven't slept this long and this well in weeks.

DE Lower

10 min bike and lots of dynamic warm up stuff. I'm finding I have to warm up longer now before I feel fully mobile. No one said getting old and beat up was easy.

Spider bar low box speed squats
bar x 10
100 x 5
120 x 5
140 x 2
170 x 2s or 3s x 10

2.5 inch Fat Bar speed pulls w/ chains
bar x 10
135 x 2 x 2
155 x 2
155 + 50 lbs chains x 2s or 3s x 10

I couldn't decide if I wanted to do 2s or 3s so I just did whatever tickled my fancy.

A1 prone hammies
80 x 10 70 x 10 x 4

A2 Seated incline DB curls
15 x 10 17.5 x 10 20 x 10 x 2 *shoulda started heavier

Reverse planks
BW x 2 mins x 2 *omg these were lighting up my low back, glutes and erectors

Sled drags
sled + 3 plates: front/back/tippy-toe back drags for 5 mins straight x 3 cycles w/ 90 secs btwn cycles = 15 min of azz kickin' work

20 mins bike to get the aches out

GREAT workout. Feel like I accomplished something! A comment was made at how cute I am when I'm fired up from lifting. I guess there is a very noticable difference in me after I lift. Glad its cute at least.

T-Cake

05-02-2010, 04:05 PM

You're always cute. :nod: But I'm sure it's even cuter when you're all flared up as well. :)

Hidngod

05-03-2010, 12:02 PM

I don't know what the comments were but I know she came in yesterday and was a tad unhappy when she informed me of the requirement. I've always worked outside without a shirt. I'm sure she'll tell me when she's ready. Both of us would find lewd or explicit comments offensive but for all I know, they were insulting me for my shaved head and tattoos. After all, I am the neighborhood "biker" and look/ act a lot different than the neighborhood men.
If that were me, I would tend to show it off even more. I hate judgemental people. I mean I really f(*^ing hate it, so I'd rub their faces in it.

P Bo

05-03-2010, 12:09 PM

You're always cute. :nod: But I'm sure it's even cuter when you're all flared up as well. :)

Thanks sweets. You've seen my cuteness.

If that were me, I would tend to show it off even more. I hate judgemental people. I mean I really f(*^ing hate it, so I'd rub their faces in it.
I'm a little confused Hid - being told what I was told was an utter compliment. This person just accepts me as is and I love that!

Hidngod

05-03-2010, 02:53 PM

I'm a little confused Hid - being told what I was told was an utter compliment. This person just accepts me as is and I love that!
Whoops. My bad. I was trying to respond to RW's situation. Hit the rong button.

Tweak

05-04-2010, 09:05 AM

Pam-Machine-- just dropping in for some :heart:. You're awesome, just so you know. :D

P Bo

05-04-2010, 08:01 PM

Pam-Machine-- just dropping in for some :heart:. You're awesome, just so you know. :D

Oh stop it Tweak. Okay, I changed my mind...don't. LOL. Thanks for dropping in doll, always nice to see you stop by.

P Bo

05-04-2010, 08:13 PM

Tuesday May 4

Gorgeous 5 a.m. walk - love this time of day - perfect time to scheme, dream and plan tip-toeing through the tulips with really bad bedhead, mismatched socks and the best pup in the world. Was so cold I wished I had my tuque tho. Wow, I sound so corny with all my happies spilling out.

DE Bench

10 min bike n' the usual warm up stuffs

Speed bench
bar x 10
55 x 5
65 x 5
85 x 3
95 x 3
95 + 50 lbs chain x 3 x 8

DB Floor Press
50 x 10 x 4 *love these, feel great on my wings

Arnold presses
20 x 10 25 x 10 27.5 x 10 x 2 *kickin' myself for not starting with the 27.5s.

Paretial Raise
6 x 8 x 2 7 x 8 x 2

Haven't done these in months. Need to stop doing my rear delts a disservice and wussing out on these. It's never fun getting blown up and humbled with a 7 lb DB. haha.

4 way hip work
7.5 x 20 10 x 20

I remember when I could barely do these with 5 lbs - my hips are getting MUCH stronger - to bad they are still a scrap heap. Whadayagonnado 'cept keep lifting and doing?

10 min stepmill
10 min bike

Bought of box of Timbits - did the 'one for B Bo, one for mommy' game so I didn't eat them all.

PeteM

05-04-2010, 10:17 PM

Bought of box of Timbits - did the 'one for B Bo, one for mommy' game so I didn't eat them all.

Sharing is always good. :D

P Bo

05-05-2010, 09:19 AM

Sharing is always good. :D
I agree, especially since it was a box of 40. B Bo is looking a bit lean anyway so he could use a few dollops of Timbitty goodness.

ps...haven't forgotten about your email.

Tweak

05-05-2010, 09:47 AM

Wow, I sound so corny with all my happies spilling out.

Dude, spread that ish around-- I'm a grumpy grape today! :lol:

roadwarrior

05-05-2010, 10:42 AM

"Gorgeous 5 a.m. walk - love this time of day - perfect time to scheme, dream and plan tip-toeing through the tulips with really bad bedhead, mismatched socks and the best pup in the world. Was so cold I wished I had my tuque tho. Wow, I sound so corny with all my happies spilling out."

It is a great time of day... isn't it? I love the "alone with my thoughts". Things like running and katas are meditation to me. I've solved all the problems of the world in this time but I keep forgetting the solutions in the shower.

P Bo

05-06-2010, 07:40 PM

Dude, spread that ish around-- I'm a grumpy grape today! :lol:
I did and managed to make you smile in the process! I have lots of spunk and happies to share so let me know if and when you are ever running low. I got your back :)

"Gorgeous 5 a.m. walk - love this time of day - perfect time to scheme, dream and plan tip-toeing through the tulips with really bad bedhead, mismatched socks and the best pup in the world. Was so cold I wished I had my tuque tho. Wow, I sound so corny with all my happies spilling out."

It is a great time of day... isn't it? I love the "alone with my thoughts". Things like running and katas are meditation to me. I've solved all the problems of the world in this time but I keep forgetting the solutions in the shower.

I agree - it's my favorite time of the day too. The sound of my feet crunching on the gravel or swishing through the grass and leaves is calming for some reason and helps me clear my head. I dunno if I've solved any of the worlds problems but I've sure tackled a few of my own. lol.

P Bo

05-06-2010, 08:03 PM

Thursday May 6

Today was an interesting day. I went to a funeral in the morning and it left me inspired. It wasn't just that I was happy to feast on the fantastic sammiches and dainties (these are little desserts cut into one or two bite servings for those of you not familiar w/ the term) but I was also reminded of my mortality. It's a sobering reminder that you are one day gonna die so you might as well be living well. I reminded myself to love deeply, smile and laugh often and to push some motherfukkin' weights. Sure as hell can't do this stuff when you are dead and sure as hell, ain't nobody gonna do it for you when your are alive.

10 min bike, stretching, rolling

Squats
bar x 10
65 x 5
95 x 5
115 x 3
135 x 3
155 x 2
185 x 1
205 x 1 *finally felt warm
225 x 1 *add belt
245 x 1
265 x 1
285 x 1
300 x 1 *10 lb PR

I shut 'er down out of respect for what my body had just allowed me to do. 300 felt great and I fired up well outta the hole. My goal for 2010 is 315 and I'm definitely on par to reach that. Guess what old age and bad joints? EFF YOU.

Rev Hypers
50 x 10 x 4

Hip Extensions w/ traps on stability ball - 6 secs holds at the top
BW x 10 x 4

A1 Seated calf raise
whatever weight x 10 x 3

A2 Planks
BW x 1:30 x 3

10 min bike and then more stretching and foam rolling so I can walk tomorrow.

Less is more. Alternating squats one week, with pulls the next week is working well for me. Giddyup.

Feelin' diesel.

T-Cake

05-06-2010, 09:51 PM

^^^ One of the greatest posts ever by you. I am so thrilled about your 300; your mention of the funeral strikes home for me so deeply as well. I am so proud of you, my sister. :rose:

Hidngod

05-06-2010, 11:39 PM

I'm glad it's clickin for you, P. Congrats on the PR. Guy's at work don't do squats 'cause it hurts their knees. I titter. Ain't worth a laugh.

P Bo

05-07-2010, 08:38 AM

^^^ One of the greatest posts ever by you. I am so thrilled about your 300; your mention of the funeral strikes home for me so deeply as well. I am so proud of you, my sister. :rose:
The thing I get out of logging is seeing what I've done concretely written down in front of me. I don't lift to outdo others, try to compete with them or make others feel weak just so I can boost my self-esteem. I lift for me and only me. Liftin' and loggin' is cathartic....I guess as are funerals. Probably not many people view them this way, but I do. If you aren't living, you are dying. If you aren't getting better, you are getting worse. Whatchu gonna do about it? How about onwards and upwards.

I'm glad it's clickin for you, P. Congrats on the PR. Guy's at work don't do squats 'cause it hurts their knees. I titter. Ain't worth a laugh.
Thanks S - I like your siggy line BTW. I'm growing to like squatting. I mean, I've always done it and always 'lieked' it but its the one lift that's just never clicked for me. I think it is finally clicking. I'd be a happy gal if I could get all three lifts to click at the same time, but hey, gotta take what I can get.

There is a difference between a lift 'hurting' and not wanting to work at a lift, well, because it is work.

Test-Daddy

05-07-2010, 08:40 AM

300 is some hoss ass shit!

P Bo

05-07-2010, 11:17 AM

300 is some hoss ass shit!
P Bo Hoss has been doin' work! Thanks TD.

Congratulations on the 300! :bowdown:
Your congrats means alot to me J since you know how much I respect your strength. :)

IliekFude

05-08-2010, 07:57 AM

Sooo fired up for u. 300 is DIESEL. But ya, now its on to 405.
Wish i could post more but as u know ive merrily managed to run my cel phone into the f'n ground...
Holla

P Bo

05-08-2010, 02:02 PM

Sooo fired up for u. 300 is DIESEL. But ya, now its on to 405.
Wish i could post more but as u know ive merrily managed to run my cel phone into the f'n ground...
Holla

Whoa, whoa, slow down fireball - let me hit 315 first and then I'll lock in on 405.

Thanks for being fired up and proud of me bb-boy.

I feel kinda bad we ran your iPhone in the ground but remember what we did to my Blackberry? I'm surprised your phone lasted as long as it did.

P Bo

05-08-2010, 02:11 PM

Saturday May 8

Was supposed to ME Bench today but I am only running ME days once every two weeks now for each lift. My body is really thanking me for the insight I've had with my body and my lifting. As the old saying goes, training smarter, not harder. Being beat up and staying beat up for too long finally made me step back and start figuring what wasn't working and what will work for me.

10 min bike, band warm up stuffs

Incline NG DB Bench
25 x 10
30 x 10
35 x 10
40 x 10
45 x 10
50 x 10
55 x 9.5

I'm surprised how strong these felt today. That deserves a little YAY!

Tates
25 x 10 x 4

Scarecrows
10 x 10 x 4

Free Motion Lat PDs
90 x 10 x 4

Sled dragging - mix of front/back/frankensteins/tippy toe dragging - 3 plates and a quarter on the sled
7.5 mins, 60 sec rest
5.5 mins, 60 sec rest
5.25 mins, 60 sec rest

My body is holding up decently well so I'm competing June 12 at Dakota Barbell's APF Full Meet in Fargo, ND. Can't lift when you are dead folks. "Fire it up, let the engines roll, it's time to burn it down, keep bleeding on til the day you die......"

Now that I have committed to myself that I am competing in 5 weeks, I weighed myself but know the number is grossly skewed from the enormous amount of pizza (2 whole pies to myself), chocolate almonds and peanut butter m&ms that I hammered back yesterday and last night. I'm not far off weight I do believe, but will weigh myself again tomorrow and in a couple of days to understand what PeteM and I need to do over the next 5 weeks.

Getting even more jacked, stacked and big backed and good lord, I will happily die trying.

Blut Wump

05-08-2010, 02:26 PM

Congrats, BM. Hoss weight.

Hidngod

05-08-2010, 09:57 PM

Sometimes I have to learn things over and over and over and over and over again, because parameters keep changing.

IliekFude

05-08-2010, 10:12 PM

Whoa, whoa, slow down fireball - let me hit 315 first and then I'll lock in on 405.

Thanks for being fired up and proud of me bb-boy.

I feel kinda bad we ran your iPhone in the ground but remember what we did to my Blackberry? I'm surprised your phone lasted as long as it did.

Fireball ey? Lol.. Ok gunsmoke. Way I heard it, sounds like u had anothr 10-20# in the tank. But ya, course I'm big big proud of u. Yr walkn wounded n still grindin healthy lifters into dust w yr drive n progress.
Ya, yr blackberry got pwnd fast huh? Little too much button pressin I guess..
Glad yr doin yr best to stay healthy, jus lift for the end goal not the big gym lift n ull b all good.
Eshooz bbg ;)

T-Cake

05-09-2010, 10:53 AM

Your training is incredible; I can't believe you can do all that. Geez oh man, superwoman. :super:

Jealous of your pizza/M&Ms... :dinner:

Excited for your next meet and I'm happy squatting is getting to be more enjoyable to you.

P Bo

05-09-2010, 02:03 PM

Congrats, BM. Hoss weight.
Thanks BW! Nice to see you around. I'll consider it hoss weight if I can unleash it on the platform in June.

Sometimes I have to learn things over and over and over and over and over again, because parameters keep changing.
Very nicely put Hid - and so true. Not much in life, nevermind lifting, is static.

Fireball ey? Lol.. Ok gunsmoke. Way I heard it, sounds like u had anothr 10-20# in the tank. But ya, course I'm big big proud of u. Yr walkn wounded n still grindin healthy lifters into dust w yr drive n progress.
Ya, yr blackberry got pwnd fast huh? Little too much button pressin I guess..
Glad yr doin yr best to stay healthy, jus lift for the end goal not the big gym lift n ull b all good.
Eshooz bbg ;)
Yeah, 300 wasn't a grind which I found surprising.

Thanks for all the support you give me B3.

BTW, the shoes fit great so I'm gonna wear them. Thx.

Your training is incredible; I can't believe you can do all that. Geez oh man, superwoman. :super:

Jealous of your pizza/M&Ms... :dinner:

Excited for your next meet and I'm happy squatting is getting to be more enjoyable to you.
Awww thanks Cakers. My lifting is really evolving as I learn more about lifting and understand my abilities better (notice I didn't say limitations?)

Uhm, yeah, don't be jealous of the dinner I had - I paid the effin' price and am still rocking a swank bloat 2 days later.

I'm excited for the meet too. My friend's girlfriend is competing and she's the same weight as me w/very similar lifts. Her and I should really be able to push each other to some great PR's.

P Bo

05-09-2010, 02:11 PM

Sunday May 9

Nice and quiet at the gym today. In fact, it was me, Godsmack, Volbeat and Black Label Society in the gym and that's it. Sweet.

10 min bike/dynamic warm up/stretch

Speed Squats to low box (as low as I could put it)
warm up sets and work sets of:
135 + 50 lbs chain x 3 x 10, 60 secs rest

These felt great and kicked my ass in a really good way. I pushed myself to really sit back and fire up outta the hole.

Front Squats
bar x 15 x 8 sets, 10 secs rest

Ball Hamstring Curls
15 x 4

A1 Green band wide stance GMs
15 x 4

A2 Gorilla bar scotts
45 x 8 x 4

A3 Ball crunches
15 x 4

Lots and lots and lots of X-rated foam rolling. My low to mid back and hip flexors were really tight for some reason - been that way the last couple of weeks. Rolled the living day lights out of my shit and it feels better for now.

Heading up to the cottage next weekend for a couple of days - some good sleep, good company, good food and good rest are in order since I've been lifting hard the last little while.

T-Cake

05-09-2010, 03:37 PM

Lots and lots and lots of X-rated foam rolling. My low to mid back and hip flexors were really tight for some reason - been that way the last couple of weeks. Rolled the living day lights out of my shit and it feels better for now.

Heading up to the cottage next weekend for a couple of days - some good sleep, good company, good food and good rest are in order since I've been lifting hard the last little while.
:lol: @ the foam rolling :D

And I'm happy you'll be getting some R&R soon. :heart:

P Bo

05-10-2010, 11:19 AM

:lol: @ the foam rolling :D

And I'm happy you'll be getting some R&R soon. :heart:

I used to be oblivious to myself foam rolling since the guys at the gym could really careless what I do. Seriously, they don't even realize I'm there. That all changed when I caught the dude on sidewalk staring at me through the window a while ago while I rolled. I realized seeing a gal in short shorts in various contorted positions rolling on a hard object is kinda X-rated.

I'm happy too - very happy.

dirty~d~

05-11-2010, 12:55 AM

After playing catch up in here I get a strong sense of all things clicking for you and that makes me very happy. A 300lb squat is bad ass lady! :banana:

Tweak

05-11-2010, 09:37 AM

BM, Mike rolls on a medicine ball sometimes because the foam roller just doesn't hit deep enough. J FN C THAT HURTS!

The vast majority of men seem to find a way of turning foam rolling into something hot. I don't feel particularly hot flopping around on the floor but hey, to each their own. :-p

IliekFude

05-11-2010, 10:52 AM

Same here tweak. I use a basketball tho - but it works for me. My back gets so tight n contorts itself so bad itll project the pain all over. Ill be feeling nails breathing thinking my chest hurts n when i roll out my back breakdance style on the floor i realize it wasnt my chest. f'n rediculous.

Crazy werk w the low box squats Bee Em. Enjoy yr rest n fude at the cottage.

roadwarrior

05-11-2010, 12:23 PM

What do you expect Tweak? My wife will foam roll in her underwear on the bedroom floor after the gym. How am I not going to find that hot? I'm old but not dead yet!

Test-Daddy

05-11-2010, 01:35 PM

rest n fude lol

P Bo

05-11-2010, 02:09 PM

After playing catch up in here I get a strong sense of all things clicking for you and that makes me very happy. A 300lb squat is bad ass lady! :banana:
Yup almost everything is clicking except my bench - which is at least holding steady even though my labrum is torn.

Know what's even more bad ass than a 300 lb squat? A 315 squat.

Thanks for popping in girlie.

BM, Mike rolls on a medicine ball sometimes because the foam roller just doesn't hit deep enough. J FN C THAT HURTS!

The vast majority of men seem to find a way of turning foam rolling into something hot. I don't feel particularly hot flopping around on the floor but hey, to each their own. :-p
We may not FEEL hot doing it but men obviously do so who are we to argue? I might even throw in the odd little sigh or groan just for the entertainment value. Is that wrong?

I've rolled on med balls or small hard balls specifically made for rolling. Does the trick.

Same here tweak. I use a basketball tho - but it works for me. My back gets so tight n contorts itself so bad itll project the pain all over. Ill be feeling nails breathing thinking my chest hurts n when i roll out my back breakdance style on the floor i realize it wasnt my chest. f'n rediculous.

Crazy werk w the low box squats Bee Em. Enjoy yr rest n fude at the cottage.
Can't get the visual of you breakdancing out of my head. Go white boy?

I don't think your roll enough - just putting that out there.

I will enjoy - more than you know - wait, you will know.

What do you expect Tweak? My wife will foam roll in her underwear on the bedroom floor after the gym. How am I not going to find that hot? I'm old but not dead yet!
Never mind you finding that hot, I found it hot how you described the scenario. LOL.

rest n fude lol
The two go really nice together. I need alot of both.

P Bo

05-11-2010, 09:49 PM

Tuesday May 11

Why couldn't B Bo be one of those dogs who hates the rain? The last two mornings, it's been raining at 5 a.m. but he's still fired up to get outside. How could I say no to a puppy who is vibrating and jiggling with utter excitment to go out to play?

10 min bike/band warm up stuff/stretching

ME-ish Bench
bar x 10
55 x 5
65 x 5
85 x 5
95 x 3
115 x 1
135 x 1*insert crunching noise here
155 x 1
165 x 1
175 x 0
155 x 1 x 3

All things considered, I'm glad my bench isn't going backwards as quickly as I thought it would.

SA Red band press downs
30 x 2

Bent over rear SA rear delt
20 x 10 x 4

45 degree side bends
BW x 15 x 4 *wow, these felt great for some reason

20 min bike intervals - nice and sweaty.

MRI on both hips tomorrow morning at 730 a.m. Finally.

2 more sleeps until some much needed R n' R. The weekend can't come soon enough.

Diet is going really well - weight is coming off nicely for my June meet

P Bo

05-13-2010, 08:54 AM

May 13

Had bi-lateral hip MRI's yesterday morning. The tech said I'd be in there for 20 mins and I ended up being flat on my back with crazy humming and zapping noises for an hour. He apologized later saying the didn't look closely at the order and there was a couple extra sequences requested since they are looking for labrum tears. I could think of some better things I'd like to do on my back for an hour instead of being in the MRI tunnel. I should get the results in 10 days - I hope they find something, anything to explain what is going on since all my doc is doing at this point is scratching his head.

Diet is back to bang on and I've already dropped 5 lbs and my junk is tightening right up nicely. PeteM has given me my plan to get the last few pounds off. I really like what he has set up for me and am excited to see what flub we can knock off for my June meet and see if I can get to a lower weight class for my July meet. He and I are monitoring my strength as I cut which will tell us if a lower weight class is reasonable. It might be too lean and make me too weak but we'll see.

For those of you who aren't familiar with PeteM, the man is top notch, incredibly intelligent, personable and uber professional. I HIGHLY recommend his services.

Taking 3 much needed days off from lifting since I'll be up a the cottage but will get in lots of walking with B Bo and some yardwork.

Tweak

05-13-2010, 01:44 PM

I've never had an MRI but that sounds particularly awful in comparison to other stories I've heard. I hope they figure something out soon!

lol @ "my junk is tighening up". God you are too funny... when are you gonna be in Minnesota again?? ;)

Hope everything keeps progressing your way!

Hidngod

05-13-2010, 11:05 PM

Not sure when yer leaving, but enjoy your weekend. Remember, it's a break. No helping the beavers build dams or anything like that.

Blut Wump

05-14-2010, 02:24 AM

What's this about BM's beaver?

*Bunny*

05-14-2010, 10:27 AM

:heart:

Call me when you get back from the Cottage.

P Bo

05-17-2010, 08:18 AM

Not sure when yer leaving, but enjoy your weekend. Remember, it's a break. No helping the beavers build dams or anything like that.
We left Friday morning Hid and other then getting up to eat, we just vegged the entire time at the lake. It was PERFECT.

What's this about BM's beaver?
BM's beaver was gnawing some timber :)

:heart:

Call me when you get back from the Cottage.
Sorry I didn't have time to call since it was a busy busy day of lifting, shopping and visiting. But I did manage to blackberry you a bit. Call you later today.

P Bo

05-17-2010, 08:25 AM

Sunday May 17

Quick n' dirty lift at the Y.

A1 Incline NG DB Bench for 10's x 6
A2 Incline DB rows for 10's x 6

B1 Wide grip BB curls for 10's x 4
B2 Tates for 10's x 4
B3 Lean away laterals for 8's x 4

C1 Arnolds for 10's x 3
C2 Standing SA DB tri ext for 10's x 3
C3 SA DB Scott curls for 8's cx 3

10 min bike sprints - all out sprints for 30s L19/60s recovery L7

In n' out n' done since had to go to mom's and then my sister's so my awesome big lug of a man could meet the family. I haven't seen the judges score card yet but I do believe he scored perfect 10s. His form was tight and he stuck all his landings.

Hidngod

05-17-2010, 12:07 PM

Glad to hear your weekend was such a success. And that your beau was a hit with the locals too.

P Bo

05-17-2010, 01:12 PM

Glad to hear your weekend was such a success. And that your beau was a hit with the locals too.
The weekend was great - it was ridiculously awesome.

The beau was a big hit with the locals and most importantly with B Bo. Those two aren't allowed to hang out in public without me - they are both chick magnets. All the ladies' stop to coo and tickle B Bo. Luckily they didn't stop to coo and tickle my beau too - that would have been awkward and I wouldn't have taken too kindly to that.

P Bo

05-17-2010, 07:14 PM

Monday May 17

20 min steady state bike
25 min bike: 30 secs all out sprints/3-4 mins recovery

high cable retractions 20 x 4

4 way hip work 20 x 2

10 min tread sprint intervals 3.0% incline, 1 min 3.0 mph walk/1 min 8.5 mph run

I think a few days of total rest and recovery is paying off because I'd normally be gased from running or biking even a few sprints. I'm already down a few pounds and feeling MUCH MUCH healthier. With just a few pounds gone, I feel like I am already moving better. The longer I have been eating clean, the easier it seems to be getting. I don't really crave crap now and when I do it passes really quickly as I remind myself that shit won't help my goals. I don't find I'm hungry either on Pete's plan since I get to eat a ton of food so that helps out huge.

dirty~d~

05-18-2010, 01:32 AM

BM's beaver was gnawing some timber :)

:roflmao: You so naughty! :redevil:

P Bo

05-18-2010, 10:38 AM

:roflmao: You so naughty! :redevil:
Naughty? Nah, just real spicey....ok, maybe a wee bit naughty :)

IliekFude

05-18-2010, 10:47 AM

PeteM

05-18-2010, 12:50 PM

Just incase anyone was interested....

Sex METS (Metabolic Equivalents)

Lower Range - 2-3
Lower Range organsm 3-4
Upper Range (vigerous activity) 5-6

Just for comparison sake, walking @ 3mph 3-4 METS

dubdubs

05-18-2010, 06:06 PM

this log is a bit powrnographic? lol... i tried my best.

so someone sounds like they are so happy? good to hear... yet you never responded to my email. ahhhh, either way glad to read up on your life. I can see that smile from all the way over here. Its about time :heart:

P Bo

05-18-2010, 08:43 PM

heya cd, ya the diets wrkn gud. saw ya leanin out in front of me. really need to figure out a way to keep the same..exact.. cardio u were rockin out with this weekend in the rotation tho.
give bbo sum rubns 4 me.
Calling me cd is so alpha - I love it! Yeah, you saw me leaning out for sure - with your own two eyes and hands. Ahem. Back to topic.

Agreed on rotation - let's brainstorm.

Just incase anyone was interested....

Sex METS (Metabolic Equivalents)

Lower Range - 2-3
Lower Range organsm 3-4
Upper Range (vigerous activity) 5-6

Just for comparison sake, walking @ 3mph 3-4 METS
I think FUDE is interested. Wait, so am I.

There was definitely lots of 3-5's going on. DID WORK! Should I include this in my log sheet this week Pete?

this log is a bit powrnographic? lol... i tried my best.

so someone sounds like they are so happy? good to hear... yet you never responded to my email. ahhhh, either way glad to read up on your life. I can see that smile from all the way over here. Its about time :heart:

LMFAO at powrnographic. So awesome Dubs.

Sorry I haven't gotten back to you. I've just been off picking daisies in La La Land and slacking on emails etc. Sowwwreee.

It is about time. RAWR!

P Bo

05-18-2010, 09:18 PM

Tuesday May 18

Tonight should have been DE Bench but I feel a bit pressed out lately so I decided to Zercher squat. No rhyme or reason as to why. Really, who needs a reason to Zercher squat?

10 min bike, stretch, dynamic stuff

Zercher Squat
bar x 15
65 x 15
95 x 5
115 x 5
135 x 5
160 x 5
185 x 5
205 x 5
225 x 5

Haven't Zerchered this heavy since T-Cake and I lifted together last summer. At 185 I started to wrap the bar with wrist wraps and McDole stepped in and told me to 'man up'. He said next thing, I'd be squatting with the foam pad. Of course, this pissed me off and I squatted sans wraps. LOL.

Ball Hamstring curls
BW x 10 x 4

45 degree back ext
BW x 10 x 4 w/6 secs holds (give or take)

A1 side planks
30 secs/side x 4

A2 standing calf raise
lots x 10 x 4

Bike intervals: 30 secs all out sprints/3-4 min recovery for a total of 25 mins

28C today in Friendly Manitoba - summer in May. Whowuddathunk?

IliekFude

05-19-2010, 05:36 PM

Badass werk.
Zerchers scare me.. yr such a tank.
Hows yr arms feel the day after from cradlin that weight? Any nice new bruises?
Btw, "whats wrong w yr eye?"
Furthermore, pachyderm sandals.

dubdubs

05-19-2010, 08:54 PM

they say when you spend enough time together you start to look alike...or... haha?

me no know... what me talkin about :) LOL

Hidngod

05-19-2010, 09:57 PM

Good Gawd Girl! I don't believe I've ever Zerchered that much.

P Bo

05-20-2010, 08:34 PM

Badass werk.
Zerchers scare me.. yr such a tank.
Hows yr arms feel the day after from cradlin that weight? Any nice new bruises?
Btw, "whats wrong w yr eye?"
Furthermore, pachyderm sandals.
You KNOW I'm a tank, a curvy one at that. Elbows are actually fine.

There is nothing wrong with my eye BUT I do have dumbo stilettos.

they say when you spend enough time together you start to look alike...or... haha?

me no know... what me talkin about :) LOL
That's good cuz I have no clue what you are talking about either Dubs! Care to explain? LOL.

Good Gawd Girl! I don't believe I've ever Zerchered that much.
Yeah, they sure are work! C'mon Hid, get your Zerch on!

P Bo

05-20-2010, 08:42 PM

Thursday May 20

DE Bench

10 min bike, stretch, dynamic warm up

Speed Bench
bar x 10
55 x 10
65 x 5
85 x 5
95 x 5
95 + 50 lbs chain x 3 x 8

Arch and form were feeling tight, speed felt great (for me it felt great, which means I'm probably still slow as molasses)

Lat Pull Downs
120 x 8 x 4

Seated OH Log Press
70 x 10 x 4

A1 purple band tri ext
20 x 4

A2 purple band pull aparts
20 x 4

20 min sprint intervals, 1.5 % 8.0 mph 30 secs sprint/30 sec rest

Will the exception of a slight slip up Tuesday night, diet is going really well. I'm feeling lean and frickin' jacked as phuck - staying strong too.

Hidngod

05-20-2010, 10:13 PM

Good work there.
BTW, I love your new avi

*Bunny*

05-21-2010, 10:25 AM

Will the exception of a slight slip up Tuesday night, diet is going really well. I'm feeling lean and frickin' jacked as phuck - staying strong too.

^^^^^^^^^^^^^^^^^^

This is wonderful!!

What I like to hear!! I am slowly building momentum through the strength of my fellow ladies. Well E-ladies, lol, in real life they sure don't resemble the ones I've bonded with on here.

P Bo

05-21-2010, 08:43 PM

Good work there.
BTW, I love your new avi
Thanks S! I thought it was a cute pic so I used it. I look kinda innocent, which is sorta new for me. RAWR!

^^^^^^^^^^^^^^^^^^

This is wonderful!!

What I like to hear!! I am slowly building momentum through the strength of my fellow ladies. Well E-ladies, lol, in real life they sure don't resemble the ones I've bonded with on here.
DITTO. DITTO. DITTO.

AF is such a great place to get support and inspiration....and a little pick me up when you need it!

Hidngod

05-21-2010, 10:17 PM

Thanks S! I thought it was a cute pic so I used it. I look kinda innocent, which is sorta new for me. RAWR!

Yeah. Innocent, but you're itching to be bad.

IliekFude

05-22-2010, 03:16 PM

Arch and form were feeling tight
ya, uve got a perfect arch..txtbook... Thing of beauty.

P Bo

05-22-2010, 04:25 PM

Yeah. Innocent, but you're itching to be bad.
Am I that transparent? LOL

ya, uve got a perfect arch..txtbook... Thing of beauty.
Are you talking about my bench arch or my omgthatticklescan'tcontainmywigglesIreallylikeyou arch?

P Bo

05-22-2010, 04:38 PM

Saturday May 22

B Bo is at the cottage with his grandparents this weekend so I am pup-less. I miss both my two legged and four legged boys like crazy today :lonely:

ME Deadlifts

10 mins bike plus foam roll, stretch and dynamic warm up. You know you are old and beat up when it takes you 30-40 mins of warming up before you touch a bar.

bar x 10
95 x 10
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1
295 x 1
315 x 1
335 x 1

I ripped my thumb open on 315. Hamburgered it up nicely on 335. I had another pull left in me but need my thumb attached to my hand so I shut 'er down. I felt strong but my form felt HORRIBLE - like a SL-conv hybrid disaster. Not pulling the bar into my body was my biggest error, probably followed by not staying tight, not driving through my heels....ahhhh, the list goes on. LOL.

Ball Hamstring Curls
BW x 10 x 4

Single Leg Ball Hip Ext - traps on ball
BW x 10 x 4

Rev Hypers
55 x 10 x 4

9 months ago I couldn't even do 10 lbs

Spread Eagle Situps
10 x 10 x 4

45 mins steady state bike

lots of stretching

P Bo

05-22-2010, 05:25 PM

Can't get enough of this tune lately. It's what's pulsing through my earphones on ME lifts:

http://www.youtube.com/watch?v=zmt6OyRqb8A

Hidngod

05-22-2010, 11:31 PM

Good work onm the hypers, miss.

P Bo

05-23-2010, 10:19 AM

Sunday May 23

I am starting to use Sunday's as my 'whatever' day. Whatever I need to do or extra work that is required will be done on Sunday: rehab/lagging body parts/cardio/conditioning - just whatever.

10 min bike warm up

A1 Cable face pulls w/external rotation
10 x 10 x 4
A2 Prone Ham curls w/10 secs down
70 x 10 x 4

B1 Paretial Raise
7 x 8 x 4
B2 Ball ham curls
BW x 10 x 4

C1 Incline DB curls
17.5 x 12 x 4
C2 Seating DB cleans
17.5 x 12 x 4
C3 SA OH DB tri ext
17.5 x 10 x 4
C4 walking lunges x 2 lengths of gym x 4

D1 Gorilla bar scott curls
45 x 10 x 4
D2 Side Press
30 x 10 x 4
D3 red band SA press down
band x 10 x 4

15 min high incline tread walking
15 min step mill intervals

I've decided I'm not ready to hit the platform in June so I'm skipping the meet I had planned on June 12. I spent so much time rehabbing my shoulders, hips and hammies that I haven't had much time to work on getting stronger. My eating was disastrous until just a short while ago so I'd rather take the next 2-3 months to eat properly and train progressively. This way, I can step on the platform at the end of July mentally and physically where I want to be and smash some effin' weights.

P Bo

05-23-2010, 03:47 PM

Good work onm the hypers, miss.
Why thank you dear sir. It's nice to remember a starting point and then be able to see just how far I've come in a short time, even on accessory work. LOL. I didn't realize how damned weak I was before.

IliekFude

05-23-2010, 03:59 PM

roadwarrior

05-24-2010, 09:57 AM

Doing some good work P-Bo. Hope that torn up thumb heals. To top off all my nagging aches and pains, I ripped a callous right off my hand moving large rocks to build a garden wall yesterday. I feel your pain... can't wait to wrap it with tape and do some deficit deads later. :-) Something about bleeding in the gym makes me work harder.

ViRTuouS

05-24-2010, 10:00 AM

Hey lady! Things are lookin' good in here, as usual ('cept for that thumb ordeal~hope that's feeling better btw). I'm afraid I'd have to disagree with your "innocent" avi. You have this look like "yeah, I got somethin' for ya buddy....riiiiiiiiiiight here!" LOL Hope all is well!

P Bo

05-24-2010, 10:22 AM

I'm happy you decided what ya did. U were so stressed, just get healthy get strong have FUN n let em fall where they fall. Too many meets n you'll end up treadn water. N w yr potential u owe it to yrself to develop it n hit a few important meets a year. Don't get sucked into lifting for every1 xcept yrself sweetheart. Specially as bangd up as u r.
Couldn't have said it better myself darlin'. Everything felt wrong about doing this meet so I'm glad I backed out and I'm glad you helped me see it was the right thing to do.

Oh, BTW.....:heart:

Doing some good work P-Bo. Hope that torn up thumb heals. To top off all my nagging aches and pains, I ripped a callous right off my hand moving large rocks to build a garden wall yesterday. I feel your pain... can't wait to wrap it with tape and do some deficit deads later. :-) Something about bleeding in the gym makes me work harder.
You and I are kinda beat up huh? We will make it to the platform in July, hopefully in one piece. LOL.

The lifter's first aid kit: duct tape and athletic tape. Done.

Hey lady! Things are lookin' good in here, as usual ('cept for that thumb ordeal~hope that's feeling better btw). I'm afraid I'd have to disagree with your "innocent" avi. You have this look like "yeah, I got somethin' for ya buddy....riiiiiiiiiiight here!" LOL Hope all is well!
Hmmmm.....ok, I'm not so innocent. A flash of a sly grin and look with my piercing blue eyes.....yeah, my boy is fighting a losing battle because I'll get my way any way :)

roadwarrior

05-24-2010, 10:35 AM

Tweak

05-24-2010, 11:10 AM

Pam, you are such a frickin badass. Rock on with your bad self, but HEAL THE F UP, will ya?? ;) :kiss:

any1uno

05-24-2010, 11:59 AM

You are an amazing woman Ms Bm. I support your decision to hold off from this meet. (as if my input had anything to do with it anyway!)

Stay positive....(as you are doing).

P Bo

05-24-2010, 05:37 PM

LOL on the duct tape.... did you look in my gym bag? After trying many things to prevent the bleeding on my shins on dead days, I took a variation on a tip Bev gave me... I run duct tape down my shin then put on a knee sock. No bloody shins since I started that and it's easy. I'll have the same on my palm today to cover the torn callous and use straps if I can't grip the bar but there are some deficit deads getting done today, damn it.
Maybe if I deadlifted properly I'd tear my shins up and need to employ some shin protecting tricks. Hope your defecit deads went well and didn't leave you bleeding....much.

Pam, you are such a frickin badass. Rock on with your bad self, but HEAL THE F UP, will ya?? ;) :kiss:
What makes me a badass???

I do need to heal up though, I will give you that one. I sound like a whiny little bitch lately, "oh I got a boo boo" or "oh my hips" or "oh my shoulders". Frickin' brutal. I need to (wo)man up. No one likes to hear that much bitching.

You are an amazing woman Ms Bm. I support your decision to hold off from this meet. (as if my input had anything to do with it anyway!)

Stay positive....(as you are doing).
Long time no see Any! Thanks for dropping in. It was the right decision to not do the June meet. It wasn't part of my plan to begin with but due to proximity and knowing almost the whole roster, I threw my name in the hat knowing it would a tough go for me to be prepped for the meet with so little time. I get too focused to a fault at times and couldnt' see the stress I was putting on myself as I tried to prep. My delicious FUDE helped me step back and put everything in perspective - and the right choice was not do the June meet and to prep properly for my meet in CT at the end of July.