Croft Chronicles - build the better body

Mrs Croft · 02-10-2008, 07:05 PM

ok well lets try this again

I ended up at the gym Sunday and again today (yep..Monday here already) Instead of combining shoulders and legs as usual..I split them up since I am going to be able to do weights 4 times this week

Sunday - found the will was there but the body

weak as hell ..so no PRs BUT did LOTS..so still killed shoulders and triceps

superset
BB power press
5 @ 44lb
5 @ 55lb
5 @ 60.5(this was even a struggle

)

Push-ups
10 @ bw
8 @ bw x 2 sets

By now I had worked out no PRs in this session..so proceeded to kill my shoulders as punishment

Seated DB press
8 @ 16.5lb
8 @ 17.6lb
8 @ 22lb
8 @ 27.5lb

DB side lat raises
8 @ 13.2lb
8 @ 16.5lb
8 @ 17.6lb

DB reverse flyes
8 @ 16.5lb
8 @ 17.6lb
8 @ 22lb

DB front raises
8 @ 13.2lb
8 @ 16.5lb
8 @ 17.6lb

BB upright rows
8 @ 27.5lb
8 @ 33lb
8 @ 40.5lb

by now shoulders were dead..so I proceeded to give them a decent burial

Lumberjack press
8 @ 11lb
8 @ 16.5lb
8 @ 22lb
10 right/9 left @ 27.5lb to total failure

Superset
BB skull crushers
8 @ 27.5lb
8 @ 33lb x 2 sets

BB press ups
8 @ 27.5lb
8 @ 33lb x 2 sets

DB o/h extensions
8 @ 11lb x 3 sets

then to be sure they were dead too....

Cable pushdowns/rope
8 @ 44lb
8 @ 55lb x 3 sets

today my triceps are soooooo sore

not use to hitting them directly

Mrs Croft · 02-10-2008, 07:17 PM

Monday AM cardio - 40min treadmill

Leg day ...wooohooo

BB squats
10 @ 44lb (warm up those legs)
6 @ 88lb
6 @ 132lb
6 @ 154lb
6 @ 176lb

BB deadlifts
8 @ 71.5lb
8 @ 77lb
8 @ 82.5lb
8 @ 88lb

Superset
SLDL
8 @ 55lb
8 @ 60.5lb
8 @ 66lb
8 @ 70.5lb PR..I think

DB Step ups
8 @ 16.5lb dbs
8 @ 17.6lb
8 @ 22lb

was then going to do lying leg curls but there was a group training session on and they were using most of the machines

Superset
DB walking lunges
8 @ 22lb dbs x 3 sets

Glute kick backs (Omni hip machine)
8 @ 110lb
8 @ 132lb x 3 sets

Machine free
Lying leg curls
8 @ 44lb
8 @ 66lb ..out of time..grrr

legs should be sore tomorrow

CK · 02-10-2008, 08:08 PM

SBT · 02-10-2008, 09:55 PM

Nice workouts there chicka!!

claire · 02-11-2008, 03:05 AM

Awesome workouts

Big Sky Guy · 02-11-2008, 05:58 AM

Your legs should be fried after that! Nice

CK · 02-11-2008, 06:42 AM

me thinks you don't have to worry about the lying leg curls!

Que_66 · 02-11-2008, 01:28 PM

How's ya leggies today?

takniteasy · 02-11-2008, 02:08 PM

Killer (literally

) workouts!

I'm in too!

Mrs Croft · 02-11-2008, 02:18 PM

welcome one and all

well no training today..think the body needs some recovery time

triceps and shoulders still sore, especially triceps

and legs

MAN are they sore .. my hammies were sore before I even went to bed last nights

oh well..I guess i will have to do the same to chest/bi's/back later in the week

don't want to have them feel left out or anything

Dragon Wolf · 02-11-2008, 03:53 PM

Nice numbers on the workouts!!!

T-Cake · 02-11-2008, 04:07 PM

OOF! Deadlifts with step-ups!!! You are brrrrrrrave!

I love it!

I already told you on your picture thread how hot you are!

I am sooooo *IN*

Mrs Croft · 02-11-2008, 04:18 PM

Quote:

Originally Posted by Dragon Wolf

Nice numbers on the workouts!!!

thanks

Quote:

Originally Posted by T-Cake

OOF! Deadlifts with step-ups!!! You are brrrrrrrave!

I love it!

I already told you on your picture thread how hot you are!

I am sooooo *IN*

as the day goes on..starting to see how 'oh what the hell, lets do these too' can not always be a good thing...it's now 10am Tuesday and my triceps are that sore they hurt just hanging down at my sides walking and my legs

are getting worse by the minute

which can only mean one thing

more of the same next week

Mrs Croft · 02-12-2008, 04:21 PM

soreness report...triceps STILL sore from Sunday

legs..

just the THOUGHT of having to sit/standup is scary

so I am going to do the only thing I can

go to the gym and give my back/bi's the same treatment

oh and had the house to myself last night

husband away for the week with work..boys at my mums

so ate a bit too much..dammit...so making up for it today..

AM cardio - 60 min treadmill

Mrs Croft · 02-12-2008, 06:35 PM

Back and bi's done..

think my triceps may be ok tomorrow but the back will take over in the soreness stakes

Superset
Assisted pull-ups
8 @ L11
8 @ L12
8 @ L13
8 @ L14

BB rack pulls from below knee ( can't use rack as starts BB up too high but same action)
8 @ 60.5lb
8 @ 66lb
8 @ 71.5lb
8 @ 77 PR

New machine - hammer strength (think T-cake mentioned it the other day) iso lat pulldowns reverse grip
8 @ 22lb(get feel of machine)
8 @ 44lb
8 @ 66lb
8 @ 88lb

Seated cable rows
8 @ 55lb
8 @ 66lb
8 @ 77lb
8 @ 88lb PR

Superset
BB rows reverse grip
8 @ 60.5lb
8 @ 66lb
8 @ 71.5lb
8 @ 77lb PR

BB shrugs
8 @ 60.5lb
8 @ 66lb
8 @ 71.5lb
8 @ 77lb

end of back..now onto biceps

Superset
Hammer curls
8 @ 13.2lb
8 @ 16.5lb x 2
8 @ 17.6lb

BB curls
8 @ 27.5lb
8 @ 33lb x 3 sets

they were tired as hell but just to be sure....

concentration curls
8 @ 13.2lb
8 @ 16.5lb
8 @ 17.6lb

done

Tweak · 02-12-2008, 07:28 PM

Kick ass workout, you're a freaking animal!

02-10-2008, 07:05 PM	#1 (permalink)
Mrs Croft Gold Member Join Date: Feb 2007 Location: Australia Posts: 4,164 Rep Power: 175661	Croft Chronicles - build the better body ok well lets try this again I ended up at the gym Sunday and again today (yep..Monday here already) Instead of combining shoulders and legs as usual..I split them up since I am going to be able to do weights 4 times this week Sunday - found the will was there but the body weak as hell ..so no PRs BUT did LOTS..so still killed shoulders and triceps superset BB power press 5 @ 44lb 5 @ 55lb 5 @ 60.5(this was even a struggle ) Push-ups 10 @ bw 8 @ bw x 2 sets By now I had worked out no PRs in this session..so proceeded to kill my shoulders as punishment Seated DB press 8 @ 16.5lb 8 @ 17.6lb 8 @ 22lb 8 @ 27.5lb DB side lat raises 8 @ 13.2lb 8 @ 16.5lb 8 @ 17.6lb DB reverse flyes 8 @ 16.5lb 8 @ 17.6lb 8 @ 22lb DB front raises 8 @ 13.2lb 8 @ 16.5lb 8 @ 17.6lb BB upright rows 8 @ 27.5lb 8 @ 33lb 8 @ 40.5lb by now shoulders were dead..so I proceeded to give them a decent burial Lumberjack press 8 @ 11lb 8 @ 16.5lb 8 @ 22lb 10 right/9 left @ 27.5lb to total failure Superset BB skull crushers 8 @ 27.5lb 8 @ 33lb x 2 sets BB press ups 8 @ 27.5lb 8 @ 33lb x 2 sets DB o/h extensions 8 @ 11lb x 3 sets then to be sure they were dead too.... Cable pushdowns/rope 8 @ 44lb 8 @ 55lb x 3 sets today my triceps are soooooo sore not use to hitting them directly Last edited by Mrs Croft; 02-11-2008 at 03:18 AM..

02-10-2008, 08:08 PM	#3 (permalink)
CK I will again and better! Join Date: Feb 2007 Location: Oh Canada Posts: 3,196 Rep Power: 195838	in!

02-11-2008, 02:08 PM	#9 (permalink)
takniteasy Cool Change Join Date: Feb 2002 Location: Sailing on the cool and bright clear waters.... Posts: 795 Rep Power: 101983	Killer (literally) workouts! I'm in too!

02-11-2008, 02:18 PM	#10 (permalink)
Mrs Croft Gold Member Join Date: Feb 2007 Location: Australia Posts: 4,164 Rep Power: 175661	welcome one and all well no training today..think the body needs some recovery time triceps and shoulders still sore, especially triceps and legsMAN are they sore .. my hammies were sore before I even went to bed last nights oh well..I guess i will have to do the same to chest/bi's/back later in the week don't want to have them feel left out or anything __________________ Woman on a mission

02-11-2008, 04:07 PM	#12 (permalink)
T-Cake Mrs. Ulter-elect Join Date: Feb 2006 Location: Cloud 9 Posts: 5,551 Rep Power: 261666	OOF! Deadlifts with step-ups!!! You are brrrrrrrave! I love it! I already told you on your picture thread how hot you are! I am sooooo IN __________________ "T-Cake's Mini Fresh Training Log" T-Cake's Story & Photo Progression "Success seems to be largely a matter of hanging on after other have let go." -- William Feather "If you have no goals you will be bored: you will be unhappy because you are empty." -- Alfred A. Montapert "The ultimate goal is victory, and if you refuse to work as hard as you possibly can toward that aim, or if you do anything that keeps you from achieving that goal, then you are just cheating yourself." -- Don Shula

02-10-2008, 07:17 PM	#2 (permalink)
Mrs Croft Gold Member Join Date: Feb 2007 Location: Australia Posts: 4,164 Rep Power: 175661	Monday AM cardio - 40min treadmill Leg day ...wooohooo BB squats 10 @ 44lb (warm up those legs) 6 @ 88lb 6 @ 132lb 6 @ 154lb 6 @ 176lb BB deadlifts 8 @ 71.5lb 8 @ 77lb 8 @ 82.5lb 8 @ 88lb Superset SLDL 8 @ 55lb 8 @ 60.5lb 8 @ 66lb 8 @ 70.5lb PR..I think DB Step ups 8 @ 16.5lb dbs 8 @ 17.6lb 8 @ 22lb was then going to do lying leg curls but there was a group training session on and they were using most of the machines Superset DB walking lunges 8 @ 22lb dbs x 3 sets Glute kick backs (Omni hip machine) 8 @ 110lb 8 @ 132lb x 3 sets Machine free Lying leg curls 8 @ 44lb 8 @ 66lb ..out of time..grrr legs should be sore tomorrow

02-10-2008, 09:55 PM	#4 (permalink)
SBT AHHHH off-season baby!! Join Date: Feb 2007 Location: Figuring it out... Posts: 2,038 Rep Power: 210058	Nice workouts there chicka!!

02-11-2008, 03:05 AM	#5 (permalink)
claire Gold Member Join Date: Feb 2007 Posts: 3,870 Rep Power: 186475	Awesome workouts

02-11-2008, 05:58 AM	#6 (permalink)
Big Sky Guy Join Date: Feb 2002 Location: MT Posts: 2,739 Rep Power: 319727	Your legs should be fried after that! Nice

02-11-2008, 06:42 AM	#7 (permalink)
CK I will again and better! Join Date: Feb 2007 Location: Oh Canada Posts: 3,196 Rep Power: 195838	me thinks you don't have to worry about the lying leg curls!

02-11-2008, 01:28 PM	#8 (permalink)
Que_66 ~~~Q-Tip~~~ Join Date: Feb 2007 Location: Dear fat cells, due to the economy we're gonna have to let a lot of you go...... Posts: 2,072 Rep Power: 180810	How's ya leggies today?

02-11-2008, 03:53 PM	#11 (permalink)
Dragon Wolf Gold Member Join Date: Feb 2007 Location: Pennsylvania Posts: 1,698 Rep Power: 3978	Nice numbers on the workouts!!!

02-12-2008, 04:21 PM	#14 (permalink)
Mrs Croft Gold Member Join Date: Feb 2007 Location: Australia Posts: 4,164 Rep Power: 175661	soreness report...triceps STILL sore from Sunday legs.. just the THOUGHT of having to sit/standup is scary so I am going to do the only thing I can go to the gym and give my back/bi's the same treatment oh and had the house to myself last night husband away for the week with work..boys at my mums so ate a bit too much..dammit...so making up for it today.. AM cardio - 60 min treadmill __________________ Woman on a mission

02-12-2008, 06:35 PM	#15 (permalink)
Mrs Croft Gold Member Join Date: Feb 2007 Location: Australia Posts: 4,164 Rep Power: 175661	Back and bi's done.. think my triceps may be ok tomorrow but the back will take over in the soreness stakes Superset Assisted pull-ups 8 @ L11 8 @ L12 8 @ L13 8 @ L14 BB rack pulls from below knee ( can't use rack as starts BB up too high but same action) 8 @ 60.5lb 8 @ 66lb 8 @ 71.5lb 8 @ 77 PR New machine - hammer strength (think T-cake mentioned it the other day) iso lat pulldowns reverse grip 8 @ 22lb(get feel of machine) 8 @ 44lb 8 @ 66lb 8 @ 88lb Seated cable rows 8 @ 55lb 8 @ 66lb 8 @ 77lb 8 @ 88lb PR Superset BB rows reverse grip 8 @ 60.5lb 8 @ 66lb 8 @ 71.5lb 8 @ 77lb PR BB shrugs 8 @ 60.5lb 8 @ 66lb 8 @ 71.5lb 8 @ 77lb end of back..now onto biceps Superset Hammer curls 8 @ 13.2lb 8 @ 16.5lb x 2 8 @ 17.6lb BB curls 8 @ 27.5lb 8 @ 33lb x 3 sets they were tired as hell but just to be sure.... concentration curls 8 @ 13.2lb 8 @ 16.5lb 8 @ 17.6lb done __________________ Woman on a mission

02-13-2008, 05:41 AM	#17 (permalink)
takniteasy Cool Change Join Date: Feb 2002 Location: Sailing on the cool and bright clear waters.... Posts: 795 Rep Power: 101983