Pixie's Log... The Second [Archive]

Pixie

06-16-2010, 08:16 AM

Starting a new log because I was slacking on the other one. Not a good way to start a log, so let's try again...

As I said before... Right now, I have no plans for my next meet. My first meet was in March in Louisiana. I did bench only and hit a 369.2 lb. bench. It was fun and it left me wanting to hit a 400 bench. Just not sure when that'll happen. The first meet that I might be able to do is September in Louisiana, but I'm not sold on the idea either. Doesn't mean it's out of the question, just depends on what's going on at that time. Other than that, I want to keep up with the recomping of my body. I do see some changes, so I guess you could say I'm on the right track. With the change in gyms and workout patterns, I might just see more recomping. Pace is definitely faster, more work is being done in each workout, and my attitude is completely different.

06.10.10

Elliptical - 2 minutes
Stretching

Bench
45 x 5
75 x 5
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5 - Never done more than a single with this weight

3-way Push-ups on Smith machine
3 x 8 each

Hammer curls
20 3 x 8

Front raises
10 1 x 8
5 2 x 8

Side raises
5 3 x 8

Ab pulldowns - green band on Smith machine
3 x 15 - oh, the bruises I got from this

Just getting back into the swing of things and figuring out the new gym.

06.12.10

Stretching

Squat to a retardedly low box
105 x 3
125 x 3
135 x 3
145 x 3
165 x 3
185 x 3 - stopped because my shoulder was starting to burn

Sumo pulls off blocks
95 x 3
135 x 3
155 x 3
165 x 3
175 x 3 - stopped because my body was hating me already.

Forearm exercises - all 3 directions
3 x 20 each with 3 lb. DB

Hip ab/adduction
60 3 x 12

Leg extension
70 3 x 8

Lying leg curl
70 3 x 8

45* hyper
3 x 10

Seated cable rows
50 1 x 10
60 2 x 10

Again, just getting back into the swing of things. I'm accepting but not liking the consequences of my lackadaisical approach to training lately, especially with regards to pulls.... my hips are hating me. I've got a little experiment going on though. I've never squatted and pulled in the same day. I know people do it all the time, but I never have, mostly because my shoulder couldn't handle all that work in one day. But, now, I'm curious to see if I will pull more often (rather than "whimp" out) if I've already started the workout with something I like to do, like squats. Might backfire on me, but also might help. I can see sore hips and shoulder in my future, but I also see added strength and endurance. We'll see...

06.13.10

Took the day off from the gym because I was a little sore...

06.15.10

Elliptical - 2 minutes
Stretching

Speed squats to a "tad high" box (low box + 3 pads)
55 x 5
Add purple bands
55 x 2
105 x 2
135 x 2
145 5 x 2 - Per G, he says it's ~255-265 at top, but I'm not so sure. It felt too easy.
Add briefs-in-the-way-of-a-suit - OMG, OUCH!!
175 x 2
215 x 2
235 x 2
265 x 1
275 x 1 - Per G, this is about ~380-390 at the top. This is where it finally felt heavy, so maybe he's right.

Cable pull throughs
50 1 x 10
60 1 x 10
70 1 x 10 - ok, hammies are starting to burn

Leg curls
60 3 x 15

DB stiff leg deadlifts
20 1 x 10 - made the mistake of telling G that I can go all the way down, so...
20 1 x 10 standing on a block so I can go lower
25 1 x 10

UBE - 5 minutes - Yay!! I have a love-hate relationship with this machine, but it's so good for the shoulder.

It was a fun time being in my "briefs" again, but OMG, they were super tight on my thighs. I swear they were sawing off my legs. I couldn't get depth with them, but it's only my second time using them, so they still need to be stretched. Per G, my form stayed good and I moved quick, which was the main objective. Hopefully, this will get easier as the briefs stretch and I get familiar with the gear. And, I hope I don't need a ton of weight to hit depth. Good news is that my shoulder held up fine with the weight.

This was my first time officially doing "speed squats". It really didn't feel different than any other squat session, but the bands were interesting. A little weird when it was just the bands, but I didn't even notice they were there once I got a little bit of weight on the bar. G says that's because I'm quick when I lift. Guess bands are my friends.

roadwarrior

06-16-2010, 09:53 AM

porkchop

06-16-2010, 10:12 AM

Great work Pixie, of course I would expect nothing less! Sounds like you have some more solid direction and motivation now. Use that to your advantage and SFW!

Pixie

06-16-2010, 11:48 AM

Ms. Pixie... looks like you started your new log with a bang. Looking to following along.

On the briefs... they were the first gear I used but the first time I wore them they cut into my thighs so bad that I bled. Used to them now and scars formed so no more blood. :)

Thanks. I left my suit slippers on, so no bleeding... thankfully, but I do have some soreness where the legs are.

Great work Pixie, of course I would expect nothing less! Sounds like you have some more solid direction and motivation now. Use that to your advantage and SFW!

Thanks, PC. I plan to.

Beverly McD.

06-16-2010, 01:33 PM

Great start H. :rose:

P Bo

06-16-2010, 01:44 PM

Great start H. :rose:
I agree with Bev. Good to see you've hit the ground running!

Pixie

06-16-2010, 03:24 PM

Great start H. :rose:

I agree with Bev. Good to see you've hit the ground running!

Thanks, Ladies. Means a lot coming from both of you.

takniteasy

06-17-2010, 11:08 AM

My dear friend, you have def. hit the ground running! Great job and nice solid training!

I will be in La. in September. Nudge, nudge.;)

Pixie

06-17-2010, 08:45 PM

My dear friend, you have def. hit the ground running! Great job and nice solid training!

I will be in La. in September. Nudge, nudge.;)

Yeah? Hmm.....

Give me a call one of these days when you get a chance. :kiss:

Pixie

06-17-2010, 08:51 PM

06.17.10

Bike - 5 minutes
Stretching

DB press
20 1 x 20
25 2 x 20

DB Flies
5 3 x 20

DB Reverse Flies
5 3 x 20

DB Curls
15 3 x 10

Overhead extensions
20 3 x 15

IR/ER - mini band
3 x 20 each

Band rows - mini
3 x 20

Face pulls - mini
3 x 20

DB shrugs
20 3 x 15

Light, quick workout with a short gab session in the middle, which was fabulous. Normally, I think this will be my heavy bench day, but I just didn't want to today.

Pixie

06-19-2010, 05:59 PM

06.19.10

Stretching

Wide stance GM
65 2 x 5
95 x 5
105 x 5
115 x 5 - WTF?!?! These suck!! Literally, that's all I could do.

Sumo pulls off high box
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3 - Not what I would call satisfying, but those darn GM's fried me

SS: Single leg press / Calf raises on leg press
carriage x 10
+20 x 10
+35 x 10
+50 x 10 - this is where we should start next time

Hip adduction
75 x 10
85 2 x 10

Hip abduction
85 3 x 10

Row machine
60 x 10
70 2 x 10

Back Attack
60 x 10
80 x 10
100 x 10
120 x 10

Yep... my back is sore already. Those wide stance good mornings are not nice.

Pixie

06-20-2010, 03:13 PM

06.20.10 - Happy Father's Day!!

Stretching

DB Incline
10 x 10
15 x 10
20 2 x 10

SS1: Tricep pressdowns
60 4 x 20

SS1: Overhead tricep extension
50 4 x 20

SS2: Hammer curls
15 4 x 10

SS2: Front raises
5 4 x 10

SS2: Side raises
5 4 x 10

Lat pulldown - wide grip
70 3 x 10

Ab Isolator
70 3 x 25

Had thought we might make Sundays my heavy bench day, but I don't think that'll work anymore. Not with how I feel after yesterday's workout. So, Thursdays are now my heavy/lockout bench days; Sundays my lighter/accessory bench day.

Ulter

06-20-2010, 11:28 PM

Nice work to burn out your back the other day.

Pixie

06-21-2010, 03:31 AM

Nice work to burn out your back the other day.

Thanks, Ulter.

Pixie

06-22-2010, 08:21 PM

06.22.10

Stretching

Speed box squat - "legal" height per G
55 x 5
105 x 2
Add purple bands x 2
105 8 x 2... forgot to add the belt until set #3, oops.

Power runner
40 4 x 12

Pull through... Nope, out of gas

Ab Isolator
80 x 50

My back is apparently still feeling the effects of Saturday's workout. Not in a bad way, just quick to fatigue. Like I said before, my body isn't used to squatting and pulling in the same day. It's rebelling some, but I will win.

Tweak

06-23-2010, 12:42 PM

:wavey:

Hi, beautiful, you know I'm in. :)

Your work is consistent and hella strong in here-- keep it up, woman! :heart:

P Bo

06-23-2010, 02:49 PM

I'm laughing at your wide-stance GM comment.

It's interesting to see how react to training differently....and it will be interesting to see when you actually have your split days figured out. LOL.

Pixie

06-23-2010, 05:33 PM

:wavey:

Hi, beautiful, you know I'm in. :)

Your work is consistent and hella strong in here-- keep it up, woman! :heart:

I'm laughing at your wide-stance GM comment.

It's interesting to see how react to training differently....and it will be interesting to see when you actually have your split days figured out. LOL.

Thanks, Ladies. I feel like I've found a new drive, even without a specific meet in mind. I've learned that the squatting with bands is actually helping me squat more weight with my shoulder. Normally, I couldn't get past 200lbs. on my back, but now I've had nearly 400 (at the top... ~325 at the bottom). I've always been afraid that the bands wouldn't be a good idea, make things worse even, but it seems like it's helping, even with strength and stability. Certainly glad G had me give it a try.

BM, wide stance GMs are evil. I've been some sort of sore ever since doing them and it's a retardedly humbling move. Guess this is my new love-hate relationship.

:heart: to both of you.

roadwarrior

06-24-2010, 03:10 PM

Nice work Pix.. love-hate GMs... yup. They are evil but I have noticed they really help my DL lockout and my back position squatting.

Pixie

06-25-2010, 05:44 AM

Nice work Pix.. love-hate GMs... yup. They are evil but I have noticed they really help my DL lockout and my back position squatting.

Totally agree. I'm finding that I love how it adds to the strength of my core.

And, thanks, RW.

06.24.10

Stretching

Floor press
45 1 x 8... shoulder feels a bit "tweaky"; switched to regular bench. At this point, not sure why the "tweakiness".

Bench
45 1 x 8
75 1 x 5
95 1 x 5... still a bit "tweaky", but better. To avoid the "tweakiness", add a 3 board
135 1 x 3... better
165 1 x 3
185 1 x 3
205 1 x 3
225 1 x 3.... called it good there even though I had more in me. Next time, more weight.

DB Skullcrushers
15 1 x 12
20 2 x 12
Knocking myself in the head with the DB x 7... now I have a headache.
** Note to self: You're not supposed to literally crush your skull when you do there.

DB kickbacks... to finish the tricep exercises
10 3 x 20

Close grip lat pulldowns
60 1 x 12
70 1 x 12
80 1 x 12

Chest supported row
35 3 x 12

Ab Isolator
90 1 x 50

Side bends
35 1 x 10
40 1 x 10

Definitely feel like I'm getting more productive work in on each workout, and couldn't be happier about that. But, since the move, I haven't really gotten any good cardio in. I know I could add it in at the beginning of the workout to make sure it gets done, but then I run into the same problem... I'm simply out of gas by the end of the workout. Drenched, worn out and hot... Because of that, I'm not too worried about it right now. I've set up my bike in the house, so I'll probably start trying to do a little bit in the a.m.

As we were heading to the door to leave the gym, I realized why the "tweakiness" in my shoulder. Nice down pour of rain. Big surprise, my barometer was working well.

Pixie

06-26-2010, 08:05 PM

06.26.10

Wide Stance GM - straight bar
55 1 x 3
85 1 x 3
105 2 x 3... started doing 2 sets at each weight to get more work in
115 2 x 3
125 2 x 3
135 2 x 3
145 2 x 3

Rack pulls - 2 hole
135 1 x 3
185 1 x 3
205 1 x 3
225 1 x 3... add belt
245 1 x 3... add straps because there was absolutely no knurling on the bar and my hands were sweaty
265 1 x 3
280 1 x 3

SS1: Single leg press
carriage + 50 1 x 10
+70 1 x 10
+80 1 x 10
+90 1 x 10

SS1: Calf raises
carriage + 50 1 x 20
+70 1 x 20
+80 1 x 20
+90 1 x 20

SS2: Hip abduction
85 3 x 10

SS2: Hip adduction
85 3 x 10

Seated row - wide grip
80 3 x 10

Back Attack
100 1 x 10
120 1 x 10
140 1 x 10
160 1 x 10

Ab Isolator
100 1 x 50

Plain worn out!!

roadwarrior

06-27-2010, 11:46 AM

You should be worn out Ms. Pixie. Nice work.

Pixie

06-27-2010, 06:32 PM

You should be worn out Ms. Pixie. Nice work.

Thanks, RW.

06.27.10

Stretching

Shoulder Rehab Exercises - mini band
Internal Rotation 3 x 20
External Rotation 3 x 20
Bicep Curls 3 x 20
Rows 3 x 20
Shoulder Extensions 3 x 20
Face Pulls 3 x 20
Tricep Pressdown 3 x 20

Side Bends
Mini band 3 x 20 each

DB Side raises
5 3 x 10

DB Front raises
5 3 x 10

DB Flies
10 3 x 10

DB Reverse Flies
5 3 x 10

My intention is to do more on this day, but not until my body has adjusted to the new schedule. Getting there, but still tending to wake up Sunday morning stiff and tired.

Pixie

06-29-2010, 08:33 PM

06.29.10

Stretching

Speed box squat
55 1 x 5
Add purple bands
55 3 x 2
105 2 x 2 - add belt
125 2 x 2
145 2 x 2
165 2 x 2 - hips started barking
195 1 x 2 - add suit sans straps
225 1 x 1
255 1 x 1
285 1 x 1
305 1 x 1
325 1 x 1 (~425-435 at the top)

Ab Isolator
80 2 x 50

Leg extensions
60 1 x 12
70 3 x 12

Leg curl
70 1 x 12
80 3 x 12

45* Hyper
4 x 12

Rather happy about squats tonight. It's been about 4 years since I've had weight like that on my back (aside from a couple weeks ago). Think I did much better about keeping form and using the suit more. Really need to get the hips taken in on the suit, as they are super loose on me there, but going to work on stretching the legs more first.

G-REX

06-29-2010, 09:17 PM

Well done today Sugar!! Very proud of you! :heart:

Hidngod

06-29-2010, 09:50 PM

I'm in.
Congrats on the squat progress.

Pixie

06-29-2010, 10:29 PM

Well done today Sugar!! Very proud of you! :heart:

Thanks, Love. Couldn't have done it without you. :heart:

I'm in.
Congrats on the squat progress.

Thanks, Hidn. The progress is certainly encouraging.

Pixie

07-01-2010, 10:21 PM

07.01.10

Stretching/warm-up

Reverse band bench - green band
225 2 x 5
255 1 x 5
285 1 x 5
305 1 x 3
320 1 x 3

** This is where I kind of got a bit lackluster. A little frustrated with that bench session because I wanted to do more. But, then again, I have no idea how much weight I was really moving; how much the bands were assisting. I could have been more than my raw bench PR and I wouldn't have known. I just know that I couldn't have done more.

Close grip bench
45 1 x 12
65 1 x 12
85 3 x 12 - need to start here next time.

DB OHP
15 3 x 15 - my shoulder doesn't care for these, which means I need to do more. Ugh.

Side bends
25 1 x 20
30 2 x 20

Rear delt
20 1 x 15
30 1 x 15
40 1 x 15 - need to start here next time, and need to do this more because, again, my shoulder doesn't like them

Single arm curls
15 3 x 10

I think it's time for a deload. I think this is the first time in I don't know how long that I actually NEED to deload. Been doing a lot more than usual and my body is ready for a break. Start Saturday with HIGH rep work... Love it (sense the sarcasm).

roadwarrior

07-02-2010, 09:09 AM

Pixie

07-02-2010, 12:15 PM

Nice work Ms. Pixie. I need to start working with bands.

I hear you on the deload and high rep sarcasm. My joints like lower rep counts but my muscles respond to the higher rep counts. After July 24, I'm gonna work on my beach body for a month or so.

Thanks, RW. Bands are fun. I want to try a little chain work at some point too.

I, too, respond really nicely to high rep stuff. Just not crazy about sets of 20 on everything. Ugh. It's supposed to be deload, but I fear that it'll be a harder workout than the others. LOL.

Pixie

07-06-2010, 04:48 AM

07.03.10

Hip abduction
65 5 x 15

Hip adduction
65 5 x 15

Leg curl
60 5 x 15

Leg extension
60 5 x 15

Deloading so nothing fun or interesting. I got distracted talking to some people at the gym, so I didn't finish what I had planned.

07.04.10

Stretching

Greg is having me start my % benching again. I don't train with Katie on this day. This is her "speed" day because that's what she needs to work on. I don't really need to work on my speed (not right now, at least) and definitely respond well to reps. Plus, a lot of people have responded really well to this program, so I'll give it a try too.

% benching - 50% of 240 goal (might be lofty, but it's still my goal)
45 2 x 10
75 1 x 5
105 1 x 5
120 4 x 12

DB Incline
15 1 x 15
20 2 x 15
25 1 x 15

DB flies on flat bench
15 2 x 10 - increased the weight and my shoulder didn't like, so did as much as I could and will increase as I can.

Lat pulldowns - wide grip
70 1 x 12
80 2 x 12

Seated rows
60 3 x 15

I definitely needed to deload from the heavy/hard work because my body is finally feeling recovered. It's still boring though, and I've gotten pretty sore from all the reps.

Again, I skipped the abs for some reason. LOL.... need to be better about that.

Hidngod

07-06-2010, 09:43 PM

Yer a busy girl in here. Good stuff.

Pixie

07-07-2010, 04:10 AM

Yer a busy girl in here. Good stuff.

Thanks, Hidn.

Pixie

07-08-2010, 11:42 AM

07.06.10

Stationary bike - 5 minutes
Stretching
Holding boards x several
Holding the floor down x 3 hours

I kicked some major a$$ holding the floor down. ;) Hoping I don't have to do that Thursday so that maybe I can get some other work done too.

porkchop

07-08-2010, 11:44 AM

Haha.. way to keep the floor in check!

roadwarrior

07-08-2010, 12:13 PM

LOL... good floor work. Someone has to do it.

Pixie

07-09-2010, 05:24 AM

Haha.. way to keep the floor in check!

LOL... good floor work. Someone has to do it.

LOL... Thanks, Fellas, for dropping in.

07.08.10

Stationary bike - 15 minutes <---- Lookie, did a bit of cardio. I think I found the "good" bike. ;)
Stretching

Close grip bench
45 1 x 8
65 1 x 8
85 1 x 8
105 4 x 8

Overhead tricep extensions - DB
35 1 x 12
40 3 x 12

Pressdowns - rope
20 3 x 20

Flat DB bench
20 1 x 10
25 2 x 10
30 1 x 10

DB curls
10 3 x 10

Incline DB flies
10 3 x 10

Pec machine
20 2 x 20

Ab Isolator
80 2 x 50

Side bends - cable
40 2 x 25 each

G wanted to try something different with me. Tire out the triceps before working the chest. It sucks and is humbling. The 30# DB bench was pathetically shaky and burned like heck, although my shoulder liked it because it felt more stable with the heavier weight.

Deload is over... time to play again.

takniteasy

07-09-2010, 07:36 AM

:wiggle:

Tremendous work in here! Good job on the cardio & congrats on finding the "good" bike! :D

Hidngod

07-09-2010, 11:41 AM

:coolugh:

Pixie

07-12-2010, 11:41 AM

:wiggle:

Tremendous work in here! Good job on the cardio & congrats on finding the "good" bike! :D

Hey Girl. Sorry I haven't gotten back to you yet. I feel like I've been running around like a chicken with its head cut off. All is good, so no worried, but just busy. I'll give you a holler soon. ;)

:coolugh:

Hi, Hidn. How's it going?

Just catching up on my log...

07.10.10 - approximation because I left my training log book at home

Bike - 7 minutes <-- Lookie, more cardio stuff
Stretching

Wide stance GM with SSB
65 1 x 6
85 1 x 6
105 1 x 6
115 1 x 6
125 1 x 6 - add belt
135 1 x 6

Sumo pull from the floor
95 1 x 5
145 1 x 5 - just stopped. Wasn't pretty and my hips were tired. At least now I can get passed 135 without my hips hurting though. ;)

Power runner
40 3 x 10 each leg

Hip abduction
85 3 x 12

Hip adduction
85 3 x 12

Back attack
140 2 x 20 - in such quick succession that it might as well have been 1 set of 40; couldn't walk very well afterwards.

Seated rows
50 1 x 8
60 1 x 8
70 1 x 8
80 1 x 8 - this is where this turned into an experiment
90 1 x 8
100 1 x 8 - add straps
110 1 x 8 - experiment stopped due to feeling absolutely nothing from seated rows.

07.11.10

Woke up not feeling so great this morning. Just a little off with some nausea. Not sure why, but definitely certain that my training suffered because of it.

Stretching

% Bench - 55% of 240 = 132
45 1 x 10
75 1 x 5
105 1 x 5
135 4 x 11

Ab Isolator
100 1 x 50 - no more, not good on the tummy

Took me so long to get through because I just had nothing for it every time. Oh well, got work done, right?!?

takniteasy

07-12-2010, 09:49 PM

Hey Girl. Sorry I haven't gotten back to you yet. I feel like I've been running around like a chicken with its head cut off. All is good, so no worried, but just busy. I'll give you a holler soon. ;)

Quite alright, my friend. :)

Go you for getting work done! Hope you are feeling better.

Pixie

07-14-2010, 09:19 AM

Quite alright, my friend. :)

Go you for getting work done! Hope you are feeling better.

Thanks for the text update. Yay for getting fixed.

07.13.10

Skipped the cardio stuff today because I had so little energy. I just wasn't feeling the workout and just wanted to get started on the fun stuff. Music helped though.

Low box squat - straight bar
55 1 x 5
105 1 x 2
145 2 x 2
155 2 x 2
165 2 x 2
175 2 x 2
185 1 x 2
195 1 x 2
205 1 x 2
215 1 x 2 - add belt

Stopped there because I suddenly felt a bit nauseous and my shoulder was angry. I think my shoulder was more upset that I set up a bit crooked on the 195. G says I should be happy with my numbers as I did a lot to get up to the 215, but it seems a little low for my liking.

Single leg squat - nausea screwed with my balance... comical attempt at these
2 x 10 each

Single leg extension
30 4 x 10 each

Single leg curl
20 3 x 10 each

Seated calf raises
50 2 x 25

Ab Isolator
90 2 x 50

I really did have nothing for this workout. I was dying halfway through the workout, standing in front of a fan, gulping water, hoping to make it through. It was rough. Made it though. LOL.

Some family just came back to town after a trip to Alaska. They got in so late last night, they stayed here with us before heading home, down south. I'm hoping for a lazy-ish day but I don't think the 7 and 3 year old boys are going to have anything of that. Good to see them, of course.

porkchop

07-14-2010, 09:59 AM

Good for you for getting it done. That's a big deal IMO. :D

Pixie

07-15-2010, 07:28 AM

Good for you for getting it done. That's a big deal IMO. :D

Thanks, PC. Your support is always appreciated. Getting your room ready for this weekend. :jumpjoy: Going to be a fun weekend. A small meet (only 25 lifters so far); gym time, may even have some other buddies join us from Denton; and great friends!!! I'm excited.

P Bo

07-15-2010, 08:32 AM

porkchop

07-15-2010, 09:17 AM

Thanks, PC. Your support is always appreciated. Getting your room ready for this weekend. :jumpjoy: Going to be a fun weekend. A small meet (only 25 lifters so far); gym time, may even have some other buddies join us from Denton; and great friends!!! I'm excited.

Hell yes! We should leave San Marcos by 3, someone has to get her hair done before we can leave..

We will prolly leave early sunday morning when yall head to the meet.. I wanna squat with the crew sunday.. and someone is getting a tatoo shes been wanting for awhile.

ps - would you email me your home address again.. ? I forgot to write it down.. haha.

See yall manana!

Pixie

07-15-2010, 10:07 AM

Hell yes! We should leave San Marcos by 3, someone has to get her hair done before we can leave..

We will prolly leave early sunday morning when yall head to the meet.. I wanna squat with the crew sunday.. and someone is getting a tatoo shes been wanting for awhile.

ps - would you email me your home address again.. ? I forgot to write it down.. haha.

See yall manana!

Sweet!! Wish you were staying longer on Sunday, but I understand. Plus, there's always next time. ;)

Tell her I'm jealous--hair and a tattoo. I want pictures of the tat. Dang it, now I want another tat, but the one I want is going to be pricey and probably kind of painful if I get it where I'm planning right now.

porkchop

07-15-2010, 10:21 AM

I want new tats too.. will be getting my chest done soon.. finally!

I don't have a pic of her design yet..

Pixie

07-15-2010, 10:32 AM

Good work in here Pixie. Nice job squatting - and yes you should be happy with those numbers, or at least your shoulder should.

Feel better soon - your under the weather bug seems to be dragging a bit.

Well, I guess I did do quite a bit of work getting up there, but I would have liked a bit higher number. But, then again, I was probably being a little overly cautious because I wasn't feeling so hot to begin with. Ok, I'll be satisfied, but not happy...

My under-the-weather bug seems to come and go quite easily. I think a lot of it is associated with allergies. My sinuses are not acclimated to Texas weather and vegetation yet, so I'm having to take allergy medication a lot and having sinus headaches. I'm just thinking that that might be a part of it.

Pixie

07-15-2010, 10:33 AM

I want new tats too.. will be getting my chest done soon.. finally!

I don't have a pic of her design yet..

I'm excited and I'm not even the one getting the tat. Gee.... Picture as soon as you have one.

Pixie

07-16-2010, 05:53 AM

07.15.10

Bike - 7 minutes <--- Lookie at me. :lol: I just need to make this a habit so it's not something I can "brag" about. :D
Stretching

Bench
45 1 x 10
45 + 1 chain per side (~40 pounds at top) 1 x 5
45 + 2 chains per side (~80 pounds at top) 1 x 5
75 + 2 chains 1 x 5
95 + 2 chains 1 x 5
105 + 2 chains 1 x 5
115 + 2 chains 1 x 5
125 + 2 chains 1 x 5
135 + 2 chains 1 x 3
140 + 2 chains 1 x 3

So, that's roughly 220 at the top. I didn't realize it was that much when I was doing it. In fact, I don't think I realized it until about 4 hours afterwards. Maybe that's a good thing. I had a goal to get 135 with chains on the bar, not even knowing what the chains weighed. I beat that but barely.

Never tried chains before, so this was an experiment, and I think I've determined that I like them. Certainly makes my shoulder stabilizers work hard, and they make me have to work/slow down, rather than speed through my bench. Speed is my friend... lets me be lazy. ;)

Close grip bench
45 1 x 8
65 1 x 8
85 1 x 8
95 1 x 8
105 1 x 8
115 1 x 8

I don't feel like I get a whole lot from these anymore. Maybe I need to get a spotter so I can go heavier, or maybe I've developed a bad habit or something.

Tricep pressdowns - v-bar
60 3 x 20

Cable side bends
50 3 x 15 each

SS1: Front raises and side raises
5 3 x 10 each

SS2: IR and ER
mini band 3 x 20 each

Face pulls
mini band 3 x 20

Felt much better today. Still dragging ass a bit but cleared up some once I got the blood moving. Plus, trying something new is exciting, a little scary, and usually helps get me a little more fired up.

HUGE thanks to Greg, Matt and Tim for their help today... and every other day.

Pixie

07-17-2010, 08:05 PM

07.17.10

Stretching

SSB Box Squat
65 1 x 4
85 1 x 4
105 1 x 4
115 1 x 4
125 1 x 4
135 1 x 4
145 1 x 4
155 1 x 4

I certainly had more in me, but didn't want to use the belt or go lower than 4 reps per set since I did box squats earlier this week. Did them again today because we had a friend in from out of town. This was her first time box squatting. She kicked butt, especially considering she learned these with the SSB.

Romanians
45 1 x 6 - hook grip
95 1 x 6 - hook grip
135 1 x 6 - hook grip for 3, over-under for 3
155 2 x 6

Stopped there because my elbow had a bit of a twinge/ache in it. Anything going on in my left upper extremity makes me a little weary, so I play it conservative. Probably too much so, but I just don't want to screw up my left arm again. Still happy that I'm getting in some deadlift work now, so I'm ok with lower numbers here... on occasion.

Power runner
50 1 x 10
60 1 x 10
70 1 x 10

Hip adduction
85 3 x 12 - need to add more reps or more weight

Hip abduction
85 3 x 12 - need to add more reps or more weight

Chest supported row
25 1 x 8 - all with pause at top
35 1 x 8 - all with pause at top
45 1 x 8 - all with pause at top, but less pause than before
55 1 x 8 - only paused at the top on the last rep

Hanging abs
2 x 10 - thats all the shoulder would allow this time

Visitor's day today--had 4 additional people join our group today. 2 in from out of town (wish they could have stayed longer) and 2 from another powerlifting group. Such a pleasure to have each an every one of them there.

Tomorrow is the Firefighter's Olympics powerlifting meet. We aren't hosting, but have sanctioned it. It's a fun meet for a group of people that I hold dear to my heart. After working closely with the fire departments in AZ for almost 6 years, I like to still have this connection and to give a little something back to them. One of the guys we train with is competing. His first time doing a full meet in gear. Excited to see how that goes. I'll probably be on the table once again, as much as I'd like to be able to judge. Oh well, just means that I get to make sure the table is run correctly and by APF rules (without the issues of last year). Good luck, Goose, and thanks to those that come out to help.

roadwarrior

07-18-2010, 10:38 AM

Pixie

07-19-2010, 04:49 AM

Good luck to the firefighters. It's great of you and Greg to work with them. They are truly heroic and often unsung in their work.

At the dojo, I help out with classes when I can... anyone with a badge trains for free on Saturdays... police or firefighter.

Thanks, RW. It was a fun meet, and I'd probably say it's our best run yet. We enjoy this meet, as do the firefighters.

I had full intentions to workout after the meet, started to but just opted out.

Pixie

07-19-2010, 04:49 AM

Good luck to the firefighters. It's great of you and Greg to work with them. They are truly heroic and often unsung in their work.

At the dojo, I help out with classes when I can... anyone with a badge trains for free on Saturdays... police or firefighter.

Thanks, RW. It was a fun meet, and I'd probably say it's our best run yet. We enjoy this meet, as do the firefighters.

07.18.10

I had full intentions to workout after the meet, started to, got 5 minutes on the elliptical, but then just opted out. Oh well...

Pixie

07-21-2010, 06:07 AM

07.20.10

I'm still worn out from this weekend. The lack of sleep seems to have caught up to me.

Stretching

Free squat - straight bar
55 5 x 5

Since I started powerlifting, I haven't done a lot of free squatting. I've discovered that this isn't a good thing. LOL... Although the box squatting that I love so much has helped my hip strength, I don't seem to trust myself while free squatting. Unfortunately, we don't box squat in meets, so, if I have hopes to do a full meet at some point, I need to learn to free squat. In the past, form would change drastically and I simply sucked!! Planning on adding some free squatting in here and there to increase this number. Today was mostly about feeling the movement and keeping form to the best of my ability (without weight). I left a low box behind me to use as a "target" and help with assurance. No sitting, just touch and go.

Hand-off for Mattie's "weight releasers" x 3
Hand-off for G-Rex's reverse band bench x a bunch
Hand-off for G-Rex's close grip bench x a few more

Funny thing, I felt those darn hand-offs more than I've ever felt any type of row. I think the top weight I handed off was 715 reverse band. You can check out G-Rex's log (when he posts it) for more details. I had no clue what I was handing off. Matt says that's the secret to a big deadlift, so maybe this will help... It was work, so I'm claiming it on my log. LOL.

I also had intentions of doing more that just this this workout, but again, I was just worn the F out. Starting today, I will be going to bed early, getting G-Rex massages and drinking plenty of fluids to hopefully be recovered by Thursday. And, then I should probably keep it up because it's fun. :D

roadwarrior

07-21-2010, 06:33 AM

Get some rest Ms. Pixie.

You're right... handing off for G would be a workout!

porkchop

07-21-2010, 08:31 AM

Fluids - Always a smart idea!

Handing off the Mattie and G would be a fantastic trap workout!

Pixie

07-22-2010, 03:57 AM

Get some rest Ms. Pixie.

You're right... handing off for G would be a workout!

Working on that resting. I do feel a bit more rested now, just need to make sure I don't fade before workout time.

Fluids - Always a smart idea!

Handing off the Mattie and G would be a fantastic trap workout!

Oh, no kidding a trap workout. I like being able to hand-off to them. Not sure how well I do it, but it makes me feel useful.

Pixie

07-23-2010, 06:31 AM

07.22.10

Stretching

Bench
45 1 x 10
Add 1 chain per side (~40 pounds at top)
45 1 x 5
Add another chain per side = 2 chains (~80 pounds at top)
45 1 x 3
75 1 x 3
105 1 x 3
135 1 x 3
150 1 x 3
155 1 x 1
160 1 x 1
165 1 x 1
170 1 x 1 (~250 at top which delightfully did not feel heavy)

I got really frustrated after the 135 + 2 chains because it felt so heavy. Then I realized that that wasn't too much more than what I stopped at the week before. My mood completely changed and I was ready to go much bigger. I'm sure I could have done a bit more had I not made such small jumps, but the point was to do more work. Very pleased...

Close grip bench
75 1 x 5
105 1 x 5
125 1 x 5
135 1 x 5
145 1 x 5
155 1 x 5
165 1 x 5 - Still not sure what I get from these at this point. No soreness and it's so close to what I do with my regular bench.

Pressdowns - v-bar
30 1 x 20
35 1 x 20

Lat pulldowns
70 1 x 10
80 1 x 10
90 1 x 10
100 1 x 10
160 1 x 1 - just to see if I could do it. Had to have a little help sitting down with the weight because it kept pulling me off my feet, but once I was seated, I did it myself. Does this mean I need to do my lat pulls heavier??

SS: Front and side raises
8 3 x 10

SS: IR and ER
mini band 3 x 20 each

Back attack - all done super slow
110 1 x 12
120 1 x 12
130 1 x 12

Pixie

07-25-2010, 06:59 AM

07.24.10

Helped G at work in the wee hours of the morn. Have to say that pool cleaning can really tucker one out if you're not conditioned for it. Great shoulder work. LOL.

Stretching

Wide Stance GM
55 2 x 5
85 2 x 5
105 2 x 5
125 2 x 5

125 sucked. I probably could have put my belt on and did more, but I was rebelling against the belt. Why? :dunno: Just didn't want to wear it. I'm really starting to get used to these though. I don't feel much, so I think it's time for a new exercise for a bit.

Sumo pull against minis
135 2 x 2
145 1 x 2
155 1 x 2
165 1 x 2
175 1 x 2
185 1 x 2 - probably adding about 100 pounds at the top, so locking out ~285

First time doing these... at least, I don't remember doing these. I either need to load up the bar more or have more band tension. My speed negated the bands catching. Liked it though. I'd have kept going, but my feet were slipping on the board from the beginning, and then I ripped up the grip tape. Oops. On another note, sumo pulling is everything I remember it being. I love to pull sumo more than conventional. And, bonus, the hips are handling it much more now. I'm curious what I could do with a suit on. I know suits don't do much, but I believe it would successfully address the "painful" part of my heavy pulling. I'll try it eventually.

Rear delt machine
40 1 x 15 with 3 second pause
30 2 x 15 with 3 second pause

Couldn't have finished all my sets at 40, but 30 was a bit too light. Should have gotten off my lazy a$$ and looked for that half weight. I'll do it next time, or I'll just WOman up and do the 40 for all of them. ;)

Prehistoric crunch machine
30 3 x 10 - OUCH!! LOL

Pixie

07-28-2010, 04:48 AM

07.27.10

UBE - 2 minutes... The machine I used to use for 10 minutes had the option of absolutely no resistance, this one does not. Tuckers me out quickly.
Stretching

Bench - 60% of 240 = 144
45 1 x 10
75 1 x 5
105 1 x 5
125 1 x 3
145 4 x 10

Didn't realize why this was so difficult until I only had 2 more sets to do. I helped G at work the last couple days. Cleaning pools and tile really does a number on your shoulder. Even G had issues.

Cable overhead extensions
50 1 x 10 - way too light but didn't know where to start
60 1 x 10
70 1 x 10
80 1 x 10
90 1 x 10 - finally started to feel something
100 1 x 10
110 1 x 10
120 1 x 10 - now I'm just goofing around. I want to see if I can get the whole stack.

Seated rows - wide grip
100 1 x 10
110 2 x 10

Curl machine - V bar
10 1 x 15
20 2 x 15

Ab Isolator
100 2 x 50

Normally, this is a squat day, but I really wanted to bench. We didn't go to the gym Sunday as we typically do, so I missed Sunday's bench. I'll probably do light assistance stuff Thursday and be back on schedule. Glad I did it though. Had a good night.

roadwarrior

07-28-2010, 10:24 AM

Pixie

07-29-2010, 09:19 PM

Ms. Pixie... nice work in there... bet you surprised the guys doing the whole rack on overhead extensions.

I am always impressed when folks do hard jobs like you and G then hit the gym hard. I drive a desk so I have no excuses.

Thanks, RW. I still have 40 more pounds to go before I get the whole stack, then I'll work on being able to add a plate to it. :lol: G made me stop because he wants me to remain in one piece now that I'm feeling good again.

07.29.10

Bike - 20 minutes, random setting, level 1 <-- Lookie, cardio... oh, but wait for it...........

UBE - 10 minutes <-- ah, there it is... More cardio. Bwahahaha
2:30 forward x 2
2:30 backward x 2

SS1: DB neutral grip ball press
20 4 x 10

SS1: DB incline ball press
20 4 x 10

Shoulder extension on cable machine
20 1 x 10
30 1 x 10
40 2 x 10

That's it. Back on track for this week. Squats Saturday.

Pixie

07-31-2010, 07:03 PM

07.31.10

Stretching

Wide stance GM
55 1 x 5
75 1 x 3
95 1 x 3
105 1 x 3
115 1 x 3
125 1 x 3 - add belt
135 1 x 3
145 1 x 3
155 1 x 3
165 1 x 3
175 1 x 3

I know I said I wasn't going to do these again for a bit. I did them with Katie as this was our last squat workout before her hiatus due to work. I used the belt, rather than protesting it, and went heavier. I could have done a bit more... I know, I know, then why didn't I? I was just done and wanted to move on with the workout. I did concentrate on trying to go deeper than before though. While Katie is gone, I'll probably work more on my free squatting.

Hip adbuction
90 3 x 12

Hip adduction
90 3 x 12

Power runner
40 3 x 15

We'll be in the gym Tuesday, but then we are off for about a week. I'll probably try to do some pilates or something in the meantime, but then again, I won't be surprised if I don't do anything. It's kind of an early deload, I guess.

Pixie

08-04-2010, 04:24 AM

08.03.10

Had every intention of working out this day, but didn't. Boo on me. We were there to let G touch in his shirt and then we were leaving. I helped a couple fellas with their benching, did a few hand-offs to G, but that's it. Amazingly though, and something I love about the gym, I still worked up a sweat. Haha, the heat and humidity in the gym is a bitch but oh-so-good for you. We'll have a busy rest of the week and weekend. Maybe I'll get a bit of work in besides major cleaning and such.

08-06-2010, 02:40 PM

:rose:

Pixie

08-09-2010, 06:47 AM

Hi, CK. How's it going?

08-09-2010, 10:19 PM

great getting back at er with full force, i am excited and really ready. How are you?

Pixie

08-10-2010, 04:10 AM

great getting back at er with full force, i am excited and really ready. How are you?

Great, thanks for asking. Just plugging away with workouts and life. Can't complain. Glad to hear you're getting back full force. I wish you the best with it.

Pixie

08-13-2010, 04:50 AM

08.12.10

UBE - 2 minutes
Stretching

% benching - 65% of 240 = 156
45 1 x 10
75 1 x 5
105 1 x 5
135 1 x 3
155 4 x 8

Originally, I was going to repeat the 60% benching that I did the last time I did this because it had been a while. But, everything felt great, the weights were moving incredibly well, so I just went ahead with the 65%. Very pleased with this!!

Lying cable tricep extensions (courtesy of BDR)
30 1 x 10
40 3 x 10

Trying to find a tricep exercise that I get something out of. This one doesn't have much range of motion, so it's limited. Getting in and out of the exercise was great for the core though.

Standing side presses
25 1 x 10
30 2 x 10

Definitely have a discrepancy between my right side and left on this exercise. I think 30lbs. is more than I usually do, so there's improvement. But, I believe I could have easily done 35 or 40 for a set on my right, not a chance on my left.

IR/ER with mini band
3 x 20 each

Lat pulldown with 2 second pause at bottom
60 3 x 12

Possibly could have done with with 70, definitely with 65, but the plate stack jumps by 10 lbs., not 5.

DB side bends
40 1 x 10
45 2 x 10

Feels good getting back to the gym.

Pixie

08-13-2010, 07:22 PM

08.13.10

Lifted today because we're helping at a powerlifting meet all day Saturday. It was a little rough doing 2 days in a row after taking a little deload, but I can't complain with the workout. Felt the muscle fatigue the whole way home. Good stuff.

UBE - 5 minutes
Stretching

Free Squat (except the first set)
55 1 x 5 - box squat
55 1 x 5
75 1 x 5
105 5 x 5

Hip abduction
85 3 x 20

Hip adduction
75 3 x 20

Power runner
40 3 x 12

Decline abs
30 4 x 10

Pixie

08-17-2010, 08:48 AM

08.16.10

Used today as a lower assistance day. We are changing our days, at least for the month, and I'm also trying to accommodate Katie's schedule. Not a big deal at all. A day or 2 a week to just do assistance work never hurt anyone and I'm not exactly working towards a meet right now. Might like it for a while too.

Elliptical - 2 minutes - unbearable... resistance??
UBE - 2 minutes - only stopped because I needed to scratch my nose. :D

SS1a: Leg press - single leg
70 1 x 15
90 1 x 15
110 3 x 15

SS1b: Calf raises on leg press
70 1 x 20
90 1 x 20
110 3 x 20

Hip abduction
95 4 x 15

Hip adduction
85 4 x 15

Power runner
45 4 x 10

Was supposed to get leg extensions and curls in there, but my legs were done. It was hard enough to get 10 reps on the last exercise. I was still feeling the free squats and the weekend adventures going into this workout, so still pleased.

roadwarrior

08-17-2010, 09:19 AM

Ain't is something how those "weekend activities" impact our lifting? I took kids to the beach for the weekend and did not lift or train anything yesterday from being downright exhausted!

Pixie

08-17-2010, 12:08 PM

Ain't is something how those "weekend activities" impact our lifting? I took kids to the beach for the weekend and did not lift or train anything yesterday from being downright exhausted!

Agreed. I did not much more than walk a lot Saturday, but come Sunday, I was exhausted. I do believe much of that was a cumulative effect, but still amazing.

Pixie

08-19-2010, 04:36 AM

08.18.10

UBE - 5 minutes
Stretching

Floor press
45 1 x 5
75 1 x 5
95 1 x 5
135 1 x 5
155 1 x 5
175 1 x 5
190 1 x 2

I had a little help on the 3rd at 190, so doesn't count. But, I do believe that is a :pr3:

Cable overhead extensions
80 6 x 8

Chest supported row
45 1 x 10
70 3 x 10

Lat pulldowns - wide with pause at bottom
70 3 x 12 - Just couldn't do my 4th set

Strict OHP with neutral grip - DB
10 2 x 20
15 1 x 20
10 1 x 20 - supposed to be for burnout but boredom came first

Side bends
50 3 x 20 each

Got to workout with Greg and Tim today. Sometimes it's nice working out with the boys. I hate having to change weight so much, but I do get a little extra "umph" from it. As far as we can remember, my previous PR on floor press was 185 for a single. I'm just guessing, but I think I could have gotten a 3rd at 190 had I had the right music, my gum and not worked so hard for reps 4 and 5 on the previous set. Still super happy with 190 for 2.

Pixie

08-20-2010, 06:23 AM

Original plan for today was to squat, but I'm thinking I'll save that for Saturday. We had changed Saturday to bench day because that was the only day Katie was able to come due to her work schedule and that's the lift we need to work hardest on. Well, she's not coming this Saturday. If I squat today, I'll be going with the boys and our plans are different right now, so training together would be difficult or not per my "plan" (whatever it is). Plus, I was up WAY too early this morning. Might just be a good accessory/cardio day. If I'm all fired up come gym time today, maybe I'll go ahead and squat. We'll see...

Pixie

08-21-2010, 02:37 AM

08.20.10

Just some fluff stuff...

Stretching... need to do more "extreme" stretching. Although my flexibility is still more than the average person, it's starting to lessen. Don't want that.

Front raises
5 4 x 10

Side raises
5 4 x 10

Rows with mini band
4 x 20

IR/ER with mini band
4 x 20 each

Tricep pressdowns with mini band
4 x 20

Face pulls with mini band
4 x 20

Rear delt machine
40 4 x 10 with a pause

Fluff = rehab stuff. Didn't want to do too much to where I can't squat Saturday.

Pixie

08-23-2010, 05:52 AM

08.21.10

Stationary bike - 5 minutes
Stretching - trying to be better about quality of stretching

Box squat
55 1 x 5
55 + monster mini 1 x 3
55 + mm + mini 1 x 2 - add belt
85 + mm + m 1 x 2
105 + mm + m 4 x 2 (approximately 245 at top)

Ok, I didn't not like this band set up. Tossed me around and it was weird when I tried to get to the box. It was almost like it was preventing me from sitting on the box. Using purple bands is easier, but this was good for a challenge.

4-way hip
mini band 2 x 20

Prehistoric ab machine
50 3 x 10

Back Attack
70 2 x 15

Pixie

08-24-2010, 02:37 AM

08.23.10

Stretching

% bench - 70% of 240 = 168
45 1 x 10
95 1 x 3
125 1 x 3
145 1 x 3
165 2 x 7
170 3 x 7

It's supposed to be 168 for 5 sets of 7. Since I can't do 168, I split the difference. My last set at 170 was definitely my best. Not sure how this will all pan out in the end, but I'm doing things for reps that I usually only did for singles before. That's something to be happy about. Stayed light on the rest of my work because this rep program is killer and I'd like to keep my shoulder in one piece.

Lat pulldowns - neutral grip
65 4 x 10

Cable overhead tricep extensions
70 4 x 10

Bent over rows
70 4 x 10

Decline abs
30 4 x 10

Stretching
UBE - 10 minutes total; 5 minutes forward, 5 minutes backwards

Pixie

08-26-2010, 10:07 AM

08.25.10

Stationary bike - 5 minutes
Stretching... to the extent of maybe procrastinating a bit

Pulls off a high box
135 1 x 3
185 1 x 3
215 1 x 3
235 1 x 3
255 1 x 3
275 1 x 3 - probably should see about making some larger jumps, but work is good
305 1 x 1
345 1 x 1 - everything after this was unexpected
360 1 x 1
385 1 x 1
405 1 x 1
415 1 x 1 - had to because the boys said I could do more easily... I beg to differ on the "easy" part :pr7:

Hip abduction
65 3 x 12

Hip adduction
65 3 x 12

Leg curl
70 3 x 15

Leg extension
60 3 x 12

Skipped the rest of the light accessories. I was already starting to get sore from the pulls. Happy though... Happy that I pulled because I hate deads SOOO much, and happy to hit a PR.

roadwarrior

08-26-2010, 12:05 PM

Ms Pixie... great PR... nothing but a peanut! :)

I should bring my wife to TX dso you can show her how to lift better while the big boys shame me and teach me a few things.

Pixie

08-26-2010, 05:02 PM

Thanks, and come on down, RW. That'd be awesome. And, remember, there's no shame in learning, nor in doing it right!!

G-REX

08-26-2010, 06:35 PM

Beverly McD.

08-27-2010, 03:02 PM

Nice PR H.!!

Pixie

08-28-2010, 01:15 PM

Well done Sugar!! You still had more in you!!

Thanks, Love. I wish I was brave enough to video my lifts. I believe you, but it felt hard and slow. Definitely wouldn't think I had more in me.

Nice PR H.!!

Thanks, Beverly.

Pixie

08-31-2010, 09:27 AM

A little catch-up here...

08.28.10

Stationary bike - 5 minutes
UBE - 5 minutes
Stretching

Bench
45 1 x 10
75 1 x 5
105 1 x 5
110 1 x 5
115 2 x 3
120 1 x 3

Woke up with what feels like a pinched nerve in my upper back/lower neck--made turning my head and moving my right shoulder (the good one) painful. I know I fell asleep and woke up in the same exact position, so that might have something to do with it. The cardio made it feel better. I was hoping I could bench too because Katie was able to join us. Gosh, I miss training with her... 2 more months. Anyway, the range of motion on the bench was not nice with regards to that nervy-thing. I thought of adding boards, but honestly, I didn't want to. I guess I was being a little pouty. :dunno: Helped Katie through her workout. Was very pleased with how Sheiko has helped her so far. I see lots of potential when she's able to return full time.

I've decided that my most strenuous lower days need to be either Friday or Saturday to give me time to recover the next day. I'm always so exhausted the following day and get little to nothing done... or at least, very little done well. I usually just want to sleep. Time to get things back in order with my training. I'd love to workout with the boys, but I always feel bad for the weight changes, and sometimes I simply can't do what they do. Maybe I'll change my days and work out with them when I can, maybe I'll keep them opposite and do my own thing. Training solo sucks though!! Been doing it way too long and just crave the chance to train with a group when I can. We'll see. Time to do some thinking and brain-storming.

08.30.10

Stairmaster - 7.5 minutes... Boy, that was rough. Need to work into this more. Also, need to see if I can do it while reading a book or something. Might gain a few extra minutes if I'm distracted.

Bike - 5 minutes... And, the boredom kicked in strong, especially when I heard the boys banging around weights

UBE - 0 minutes... Didn't turn on... I didn't check to see if it was a matter of flipping a switch or what. Either way, it better get fixed soon or this girl will not be a happy camper

REST... or procrastinate on more cardio to watch the boys lift.

Elliptical - 10 minutes... Then, again, with the boredom.

Obviously, used this as a cardio/catch-up/rest day. The boys were doing rack pulls, and I'd have loved to join them, but passed. My pinched nerve thing is feeling better (thanks to hypermobility causing things to self-adjust quickly), just don't want to flare it back up. Still trying to figure out if I want to start training WITH them more, or if I'll stay opposite their schedule. Gets boring and lonely going opposite them, but it doesn't slow them down and I can do exercises that work better for me.

Pixie

09-02-2010, 10:21 AM

09.01.10 - Happy Birthday, Matt!

Bike - 5 minutes
Stretching

Bench - 75% of 240 = 180
45 2 x 5
95 1 x 3
135 1 x 3
160 1 x 3
180 4 x 6

Lat pulldown - close grip
70 4 x 10

Overhead tricep extensions - rope
70 4 x 10

Bent over rows
70 4 x 10

IR/ER - mini band
3 x 20 each

Cable shoulder extension
15 4 x 10

Cable side raises
10 3 x 10

Ab Isolator
100 2 x 50

porkchop

09-03-2010, 08:39 AM

Kickass work!!!

Pixie

09-05-2010, 10:41 AM

Kickass work!!!

Thanks, G.

09.04.10

Had a migraine Friday, which kept me down much of the day. I think I ended up sleeping about 15 hours with only about a 30 minute break to eat dinner when G got home from the gym. I hate missing the gym, but Fridays tend to be long. I simply don't think I'd have had the patience to be there for too long. The migraine was gone by Saturday morning, so YAY!! But, it did make me feel really weak and worn out. Plus, the amount of sleeping made me stiff, so I took Saturday's workout as kind of a rehab/blood flow day.

I also figured out that I'm going to work out with the boys more. Do as much as I can with them. It'll give me more of a push, especially if I want to keep up with them. And, training won't be so lonely. I'm sure there will be some exercises that I won't be able to do, but we'll just modify or I'll take it as a rehab/accessory day. This decision is another reason today was a rehab/blood flow day. I'm making Wednesdays my max bench day and Saturdays my rep day. Since I already repped Wednesday, I didn't want to do it again. I'll start the new rotation Wednesday. Excited to see how this goes.... So, the Saturday's workout went something like this...

Stretching

DB press
20 1 x 20
25 2 x 20

Cable crossovers
10 1 x 12
20 2 x 12... need to start here

DB curls
20 4 x 10

Back attack
100 4 x 15

Stairmaster - 3 minutes... just out of gas and too hot to continue

That's all. Felt better after the workout, but just surprised at how my energy level just tanked. Stupid migraines.

Pixie

09-07-2010, 04:20 AM

09.06.10

Bike - 5 minutes
Stretching

Rack pulls - just below knee
45 1 x 3
135 1 x 3
185 1 x 3
225 1 x 3
275 1 x 3
315 1 x 1 - belt
365 1 x 1
405 1 x 1
425 1 x 0 - Nearly got it but I was too far back on my heels to finish the lift. Kind of mad - so close, yet so far
425 1 x 0 - Tried adding straps, but doubted myself and just wouldn't budge... another time

Ab Isolator
whatever was on it (80, I think) 2 x 50

I've NEVER made jumps like that on heavy pulls. I think I'd have gotten the 425 (without straps) if we hadn't jumped from 365 to 405. Maybe next time hit 395, then go for 425. Judged depth for the boys, got stiff and called it a day. It's labor day, I did my labor. Time for a nice dinner, a massage and bed... not necessarily in that order.

G-REX

09-07-2010, 08:21 PM

Your pulls looked real good yesterday Sugar! Nice work!

Pixie

09-08-2010, 11:30 AM

Your pulls looked real good yesterday Sugar! Nice work!

Thank you, SP.

Pixie

09-09-2010, 07:33 AM

09.08.10

Need to get back to the cardio either before or after the workout. Today was hot, humid and I didn't want to use the bike that was open. Chatterbox was there.

Stretching

Bench
45 2 x 5
95 1 x 3
135 1 x 3
155 1 x 3

3 board
185 1 x 3
225 1 x 3 - a little bit bigger jump than my body likes, but I did it.
245 1 x 3
265 1 x 3
285 1 x 1
295 1 x 1
305 1 x 0 - close but not quite

I hate failures. Chad failed at 305, and after the 295, I got excited thinking I might be able to beat him. Serves me right for being greedy. Had I gone 300, I'd have beat him. Still happy with this though. Everything felt better than I remember it from last time... oh so long ago. Wanted to kill Tim for his bad hand-offs though. Had to yell at him to get the bar up over the pins in the middle of a hand-off, which only made that rep crappy. Got it but it was not pretty and harder than it had to be. He's learning, but he won't be lifting off on max efforts for me again. I'll claim "diva" status on this, but I have a reason to be picky about my hand-offs. I certainly don't want to put my wrist and shoulder in jeopardy.

Tricep pressdowns - rope
50 1 x 15
60 1 x 15
70 1 x 15 - should have started here
80 1 x 15

Seated rows
80 1 x 10
90 1 x 10
100 1 x 10 - should have started here
110 1 x 10

Tried the pec dec machine, but my shoulder wasn't having it. It was seriously fatigued after the benching.

Prehistoric ab machine
40 1 x 10
50 2 x 10

G-REX

09-09-2010, 08:49 AM

Very impressive yesterday my love! :roses:

Pixie

09-09-2010, 11:17 AM

Very impressive yesterday my love! :roses:

Thanks for all your help, Love. I certainly wouldn't be doing half the things I do if it weren't for you. :kiss:

Beverly McD.

09-09-2010, 03:26 PM

Nice workout H. :)

Pixie

09-10-2010, 05:05 AM

Nice workout H. :)

Thanks, Beverly. How are things going in your neck of the woods?

Pixie

09-13-2010, 12:08 PM

09.10.10

Decided it was time to deload. LOL... even with the missed workouts lately. I did more in the past week than I have done in a long time and I'm paying for it. Super happy for the PR's, but boy, my back is still stiff in the a.m. And, my sleeping has gotten a little erratic. My usual signs that I need to back off for a bit. Plus, the boys are starting their deload Monday. I'm just starting mine early because my back is asking. I realized that I need to be super good with my deloads, especially with training with the boys. They should be taking deloads every 4th week. I'm noticing that I'm starting to not be able to do as much for as long as I did before. Since I'll likely be training harder with the boys, I might make mine every 3rd.

Just spent the day running the mono for the boys and later for the Medford's first circa max day.

09.11.10

Bike - 10 minutes
Stretching... not enough

DB flat bench
25 2 x 30

Lat pulldowns - wide
60 3 x 20

DB overhead tricep extensions
25 1 x 20

French press - courtesy of BDR... thank you!!
20 1 x 20
30 1 x 20... much better exercise for my triceps than skullcrushers. I actually felt them on this one

Slacked out on the rest of the workout. In exchange, I helped the boys with the rest of their work. The boys are all looking good!! Making lots of gains. They are a great group to workout with. Tons of respect given and received, and I feel like I'm welcomed. Love it!!

So, Monday (today) starts the boys deload week, but I think they are only planning to deload 2 days. If all goes as planned, I'll start back when they do. Hoping I feel better/recovered by then. Already sleeping better, even though I was up until 2 this morning.

Beverly McD.

09-13-2010, 01:18 PM

Pixie

09-13-2010, 01:46 PM

Hi H. :) Mike and I spent the weekend in Georgia judging their APF State meet and giving the APF Referee test. Next weekend we'll be in Louisiana for Garry Franks combined Mississippi/Louisiana meet.
Glad to see you're enjoying your training!

You two are busy, but I'm glad you're so involved in the drive to improve APF judging. I'm definitely seeing a difference. I'm well aware that some don't like it, but I sure do. Unfortunately, we'll be missing Garry's meet this time. We had plans to go, but things have just been crazy. I swear, the older I get, the less time there is in the day to get things done.

Beverly McD.

09-13-2010, 02:03 PM

LOL! I judge the same way I've been judging for 20+ years. One year it's deemed "too easy" the next years it's "too hard". :rofl:

Sure going to miss y'all in Louisiana. You guys are always an asset at any meet.

Pixie

09-13-2010, 10:08 PM

Sure going to miss y'all in Louisiana. You guys are always an asset at any meet.

Thanks, Bev. As are you two.

Your husband has told me this a hundred times, and I always need to hear it... You'll never please everyone. And, definitely with the crack down on slack judging, there's been a lot of people upset. They are going to find someone or something to blame and it's usually the judges. They don't know how to judge geared squats (vs. raw squats); they judge drop squats different than slow decent squats; multi-ply gear doesn't let you break parallel... Either way, it's simple. You break parallel as the rules state or it's not passed. If you have a hard time breaking parallel, the first place you should look at is your training. Point the finger at yourself before blaming everyone else. Sure, it may not be the lifter's fault, but more than likely, there's something the lifter could work on/change.

09.13.10

Bike - 10 minutes
Stretching

Single leg press
70 3 x 20

Rachel calf raises on leg press
70 3 sets - not sure of how many reps because the technique requires you to go until you can't anymore

4-way hip
mini band 3 x 20

Help Chad with some hip/butt exercises

Ab Isolator
100 1 x 50

Nothing special, just rehab/deload type work. Slacked off, but I think that's mostly due to the lack of sleep last night.

takniteasy

09-14-2010, 12:07 PM

Nice work, H! I will be in BR this w/end & will miss you guys for sure. I will try to get over to the meet for a bit and say hi to Bev and Mike.

Pixie

09-14-2010, 04:47 PM

Nice work, H! I will be in BR this w/end & will miss you guys for sure. I will try to get over to the meet for a bit and say hi to Bev and Mike.

Have a great time!!

Pixie

09-16-2010, 06:34 AM

09.15.10

Bike - 6 minutes
Stretching

Face pulls - cable
20 1 x 20
30 2 x 20

Shoulder extensions - wide handle for cable machine
20 3 x 20

Front raises - cable
10 3 x 10

Side raises - cable
5 3 x 10

Tate presses
15 1 x 12
20 2 x 12

DB curls
15 3 x 10

IR/ER with mini band
3 x 30 each

45* hyper
3 x 10

Deload.... All exercises done with very little rest in between. Fried my shoulders, but they feel better right now than they did going into the workout.

Beverly McD.

09-16-2010, 08:10 AM

Nice work, H! I will be in BR this w/end & will miss you guys for sure. I will try to get over to the meet for a bit and say hi to Bev and Mike.
That's great! Hope to see you there :)

Pixie

09-20-2010, 07:42 AM

Hope you had a great weekend you two...

09.18.10

Stretching

Bench - 80% of 240 = 192
45 1 x 10
95 1 x 3
135 1 x 3
155 1 x 1
175 1 x 1
190 3 x 5
195 2 x 5

Since my working set was supposed to be 192, I split the difference. 190 was hard enough, but I made the mistake of laughing on rep 4 and 5 of my last set. I got out of the groove on #4 and it was super ugly. Able to laugh and finish the lift = increase the weight. I'm not liking this darn rep program.

DB incline
15 1 x 20
20 1 x 20

Skipped the rest of the work. Just drained...

It was great having Matt Wray of Warehouse Gym (in Houston) join us. He's a good man and helped out a ton... and did well on his pulls too. Hope he can come back to train with us again sometime.

Beverly McD.

09-20-2010, 08:25 AM

Always good to have new (good!) help in the gym. Seems to add a little spark to the workout.

Pixie

09-21-2010, 05:10 AM

Always good to have new (good!) help in the gym. Seems to add a little spark to the workout.

So true!!

09.20.10

Not sure what my deal is with cardio. I say I'm going to hit at least 10 minutes, but I get to the gym and I just can't. Maybe when it cools down and I actually have to warm-up before getting started?!? I'll say this, but we all know it probably won't happen... I need to be better about my cardio.

Stretching

Hip abduction
75 4 x 20

Hip adduction
75 4 x 20

Leg curls
50 4 x 20

Leg extensions
50 4 x 20

Cable side bends
40 1 x 15
50 1 x 15
60 1 x 15

So, very little rest between sets, longer rest between exercises but only because my legs felt progressively more like Jell-O after each exercise. Sets of 20 suck!!

I didn't workout with the boys today for a couple reasons. 1. I don't think my body can handle max effort and speed lower in the same week, like they have planned. I thought about it and remembered how much lower max work and lower speed work taxes me. I might be able to build up my tolerance to it, but I just know I don't have it yet. I have too much to do this week to be super sleeping all of Tuesday. And, 2. The exercise they are doing Friday is not one I can really work in with them. Well, I could, but my workout would be done WAY too quickly. So, likely, I'll do the suspended good mornings they did today on Friday... unless I get my head on straight and realize that I'm CHOOSING to do something absolutely miserable. Then again, I've never done them before. I might like them... *evil chuckle*

Pixie

09-23-2010, 03:14 AM

09.22.10

I'm finding that my motivation to do work is sporadic. I'm not training for a meet and won't be for quite some time. I've been trying to just do high rep stuff with less rest/supersets on those days, but I'm finding that there's lack of motivation for that too... boring. Certainly know it's doing me some good though. Was super sore after Monday's workout. I think, while there's not specific meet goals on the horizon, I'll take whatever drive I have that day and try to be productive. If I'm feeling good and want to max out, I will. If I'm dragging a$$, then it's a rep day. When a meet I can do is coming around, I'll actually plan to train with purpose.

Stretching

SS1: DB front raises and DB side raises
5 4 x 10

SS2: Internal rotation with monster mini and External rotation with monster mini
4 x 20

Single arm OHP
20 2 x 10
25 2 x 10

Single arm cable tricep pressdowns
25 4 x 10

Pathetic but I was dripping sweat after this and my shoulders didn't want to do much more. I really need to build up my tolerance for this type of pace on a workout.

porkchop

09-23-2010, 09:07 AM

Pixie

09-26-2010, 07:10 AM

Taking it by feel is a great idea, IMO. Maybe you could set rep goals, and timelines, give you something to push for? That sort of thing helps me. Even if they are a bit beyond reach, trying for them, and pushing myself helps me.

Either way. Rock on!

Thanks. I'm doing G's rep program, so I have that as a goal for now. I certainly get the urge to lift big occasionally, but just occasionally. I'll have to sit and think about goals. Right now, even despite the motivation, I'm just enjoying the gym; the feeling of accomplishment when I lift and even more when I PR; the time with the boys; and all the benefits that come with training.

ps - hug the little snoring, ice eating monster for me. :D

Don't forget gassy...

09.24.10

Bike - 5 minutes
Stretching

SSB GM
65 1 x 5
85 1 x 5
105 1 x 5
125 5 x 5

Rack pulls against purples (whatever G and Matt's set up is)
45 1 x 2
135 1 x 2

Finish the set, turned to G and ask, "How much is this anyway?"
Greg: Oh, probably about 300 at the top.
Me: Ummm..... Really? Then maybe I should use a belt. Haha.
185 1 x 2 - add belt (approximately 350 at top per G's original estimate)

Finished the lift with the start of 4 different rips... Haha.
225 1 x 2 (approximately 390 at top per G's original estimate)

"I'm out. I hate deadlifting anyway, so I don't know why I did this in the first place."
Matt: Don't you know, you're not supposed to hate something you're good at.

Ok, I do know why I did the exercise. There were some NASA lifters there deadlifting. We talked about deads and got a little fire inside lit when they were shocked at how much I pull. I still hate it, but it was encouraging... On that note: I wasn't using my belt so it was a little uncomfortable. Grip was holding well and it was moving fast. I'm certain I could have done more, but my new rips were really starting to rip and burn. I dealt with rips enough in gymnastics... No thanks, I'd rather save my hands for another day.

Abs on a ball
2 x 25
2 x 20 obliques

No gym Saturday because we are helping at a Bench-for-Reps competition. Supposed to be at the gym Sunday, but we'll see what I actually do.

Pixie

09-27-2010, 02:27 AM

09.26.10

Bike - 5 minutes
An attempt at the stairmaster... only got about 1:30 before my legs were burning, hence the word "attempt"
Stretching... minimal... shame on me

SS1: Tricep pressdowns / cable overhead extensions with short T-bar
40 4 x 20

SS2: Front raises / Side raises
10 4 x 10

Strict DB OHP neutral grip
4 x 20

Seated row - wide grip
70 3 x 15

SS3: IR / ER with mini band
2 x 25 each

Side crunch - upper cable
20 3 x 20 each side

That is all. Nothing fun to report, except that it was so good to have Logan back. Looked good.

Pixie

09-28-2010, 01:04 PM

09.27.10

Bike - 10 minutes
Treadmill - 5 minutes
Stretching

SS: Single-leg leg press / calf raises on leg press
90 4 x 15 each

4-way hip standing on foam
mini band 2 x 20 each direction, each leg

This is where I got wrapped up watching the boys deadlift. Kind of frustrated with myself for not doing more, but whatever... I did do more cardio, so that counts for something. I'm hoping to kick myself in the butt and get the motivation flowing again. Growing tired of the high rep stuff. It's important but I think I'm ready for a little heavy work again... Hope!!

takniteasy

09-28-2010, 01:36 PM

:bear:

Pixie

10-04-2010, 05:10 AM

o9.29.10

Too grumpy to be at the gym. I'm very certain I'd have yelled at someone. I like these guys too much to do that!!

10.01.10

Went to help the boys with their squatting. I did about 5 minutes of cardio... that's it.

10.02.10

Elliptical - 5 minutes
Bike - 5 minutes
UBE - 3 minutes
Stretching

Speed bench
45 1 x 10
65 1 x 3
Add double mini
45 1 x 5
65 1 x 2
85 1 x 2
95 1 x 2
105 1 x 2
115 1 x 2
125 1 x 2 - per G, it's about 230 at the top

SS1a: Close grip tri pressdowns (on dip machine)
35 1 x 5
70 1 x 5
90 6 x 5

SS1b: Lat pulldown - wide grip
90 1 x 6
110 1 x 6
130 6 x 6

SS2a: Ab Isolator
100 1 x 5
120 1 x 5
130 3 x 5

SS2b: Curl machine - w-bar
20 1 x 5
30 1 x 5 - a little too much
20 3 x 5

DB 2-arm rows (with short rests between sets)
20 2 x 5
25 3 x 5

A little adjustment to the training. Very low reps and Very high reps seem to make me really build muscle. I don't mind that, but right now, I'd prefer to get rid of more fat. So, we are going with middle rep range, more sets, quicker pace. And, in the meantime, I need to learn how to sew better so I can make my own clothes. That way, I can have things that fit my shoulders but don't come to my knees or look like I'm swimming in it. Off to Joann's I guess.... Mom's coming to town so maybe she can get me started.