Croft Chronicles - build the better body [Archive]

Mrs Croft

02-10-2008, 06:05 PM

ok well lets try this again :lol: 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 :bear:

Sunday - found the will was there but the body :eek3: weak as hell ..so no PRs BUT did LOTS..so still killed shoulders and triceps :wiggle:

superset
BB power press
5 @ 44lb
5 @ 55lb
5 @ 60.5(this was even a struggle :eek3: )

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 :lol:

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 :lol:

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 :eek3: not use to hitting them directly :dunno:

Mrs Croft

02-10-2008, 06:17 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 :dunno:

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 :frantic:

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 :D

02-10-2008, 07:08 PM

in!:elephant:

SBT

02-10-2008, 08:55 PM

Nice workouts there chicka!! :D

claire

02-11-2008, 02:05 AM

Awesome workouts:)

Big Sky Guy

02-11-2008, 04:58 AM

Your legs should be fried after that! Nice :)

02-11-2008, 05:42 AM

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

Que_66

02-11-2008, 12:28 PM

How's ya leggies today?

takniteasy

02-11-2008, 01:08 PM

Killer (literally:rofl:) workouts!

I'm in too!:)

Mrs Croft

02-11-2008, 01:18 PM

welcome one and all :flowers:

well no training today..think the body needs some recovery time ;) triceps and shoulders still sore, especially triceps :ohnoes: and legs:eek3:MAN are they sore .. my hammies were sore before I even went to bed last nights :dunno:

oh well..I guess i will have to do the same to chest/bi's/back later in the week :dunno: don't want to have them feel left out or anything :coolugh:

Dragon Wolf

02-11-2008, 02:53 PM

Nice numbers on the workouts!!!

T-Cake

02-11-2008, 03:07 PM

OOF! Deadlifts with step-ups!!! You are brrrrrrrave! :super: I love it! :heart:

I already told you on your picture thread how hot you are! :flowers: I am sooooo *IN*

Mrs Croft

02-11-2008, 03:18 PM

Nice numbers on the workouts!!!

thanks :grin:

OOF! Deadlifts with step-ups!!! You are brrrrrrrave! :super: I love it! :heart:

I already told you on your picture thread how hot you are! :flowers: 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 :eek3: are getting worse by the minute :ohnoes:

which can only mean one thing :coolugh: more of the same next week :naughty:

Mrs Croft

02-12-2008, 03:21 PM

soreness report...triceps STILL sore from Sunday :eek3: legs..:ahh: just the THOUGHT of having to sit/standup is scary :lol: so I am going to do the only thing I can :dunno: go to the gym and give my back/bi's the same treatment :grin:

oh and had the house to myself last night :banana: husband away for the week with work..boys at my mums :coolred: so ate a bit too much..dammit...so making up for it today..

AM cardio - 60 min treadmill

Mrs Croft

02-12-2008, 05:35 PM

Back and bi's done..:grin: think my triceps may be ok tomorrow but the back will take over in the soreness stakes :lol:

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 :coolred:

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 :coolred:

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

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 :bear:

Tweak

02-12-2008, 06:28 PM

Kick ass workout, you're a freaking animal!

takniteasy

02-13-2008, 04:41 AM

Nice job on the PRs!:woot:

Mrs Croft

02-13-2008, 01:15 PM

HAPPY VALENTINES DAY :love:

Thursday AM cardio - 40min treadmill 4.25mph

02-13-2008, 01:43 PM

http://i187.photobucket.com/albums/x276/carbac2006/kisssmile.jpghttp://i187.photobucket.com/albums/x276/carbac2006/heart.jpghttp://i187.photobucket.com/albums/x276/carbac2006/flower.jpg

HAPPY VALENTINES DAY BACK AT YOU![/

Nelms Fitness

02-13-2008, 01:52 PM

Hello, there, maam. ;)

:kiss:

Mrs Croft

02-13-2008, 01:58 PM

Hello, there, maam. ;)

:kiss:

about time you turned up boy :wiggle: welcome :kiss:

Mrs Croft

02-14-2008, 06:10 PM

got to the gym late today..so had to make it pretty quick. Did chest and did some shoulders ..although they were already pretty tired from doing chest

BB bench press (first time I have done these)
10 @ 44lb (bar only..warm up)
8 @ 66lb
8 @ 77lb
8 @ 88lb

Decline BB press
8 @ 77lb
8 @ 88lb
8 @ 99lb
6 @ 110lb (first time unassisted..so still happy I managed 6)

Low incline DB press
8 @ 17.6lb
8 @ 22lb
8 @ 27.5lb

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

DB reverse flys
8 @ 13.2lb
8 @ 16.5lb
8 @ 17.6lb (these really burned supered with lat raises)

Db front raises
8 @ 13.2lb x 2 sets

then outta there :wiggle:

Fit Mum

02-15-2008, 02:31 AM

Awesome workout babes!!!! I thrive to get back up there again.

Great job on the unassisted's(sp) :bowdown:

Gymgurl

02-15-2008, 12:51 PM

Great numbers!! Looking good Mrs.!!

Que_66

02-15-2008, 04:21 PM

pics?

:naughty:

Mrs Croft

02-15-2008, 07:46 PM

pics?

:naughty:

awwwwwhhhhh ain't ya just the cutest :bear:

hmmm NO!!! :nono: not till it's cutting time again.

dubdubs

02-16-2008, 01:25 AM

where are all the pics in this joint? lol

Nice workouts there Croft. :wiggle:

Mrs Croft

02-16-2008, 11:40 AM

where are all the pics in this joint? lol

Nice workouts there Croft. :wiggle:

I don't do lot's of pics till I am cutting. I have put pics up in the members forum anyway :dunno: nothing much else to show..well not for a few more months yet :wiggle:

jenscats5

02-16-2008, 12:28 PM

Back in!!

T-Cake

02-17-2008, 06:22 AM

:cool:

Florencia

02-17-2008, 11:48 AM

:kiss:

Mrs Croft

02-17-2008, 02:54 PM

Hi all :wiggle: hope you all had a good weekend..:kiss:

There will be no training today..I am sick as :( so no use dragging my sorry ass to the gym when I barely have the energy to look after my two boys :dunno:

other than that..at the moment life sucks :bash:

02-17-2008, 02:56 PM

ViRTuouS

02-17-2008, 03:48 PM

Thinkin' of you Mrs C

Feel better sweetie!

:kiss:

takniteasy

02-17-2008, 05:04 PM

Nelms Fitness

02-18-2008, 01:54 PM

Get well!

Mrs Croft

02-18-2008, 01:58 PM

See now Hidn gave me what he had, and I must of given it to you. Hope you feel better soon. :rose::grouphug:

hmmm maybe it's a computer virus :lol:

Thinkin' of you Mrs C

Feel better sweetie!

:kiss:

Dang! Feel better soon!:rose:

Get well!

thankyou all :kiss: still feel crappy today..but like most colds..morning is the worst then you feel ok once you get into the day and crap again at night :dunno: so i AM going to the gym..but leaving it till about 11am..will not go heavy but will go which is better than nothing :wiggle:

Florencia

02-18-2008, 02:12 PM

How did you make it back from the Gym???
You are a trooper!
Now tell me about "the picture thread" I wanna see it!!!!

Mrs Croft

02-18-2008, 02:16 PM

How did you make it back from the Gym???
You are a trooper!
Now tell me about "the picture thread" I wanna see it!!!!

steady on girl...it's only 9:15am here in Perth..Tuesday that is :)..haven't been to the gym yet. now what 'the picture thread' are you talking about :dunno:

Florencia

02-18-2008, 03:16 PM

steady on girl...it's only 9:15am here in Perth..Tuesday that is :)..haven't been to the gym yet. now what 'the picture thread' are you talking about :dunno:

Yourpictures But I found them!!!:coolred:

Mrs Croft

02-18-2008, 09:48 PM

Just to let you know that I did get to the gym and do shoulders and triceps..took everything I could think of before going to try to give me some energy :grin: it seemed to work..but has definitely worn off now...:naughty: my internet connection has gone on the blink :frantic: so I thought I would quickly get on line to just let you know I may be MIA for a day or so..but will catch my log up then...

now you all try to behave while I am gone ok :wiggle:

Florencia

02-19-2008, 06:03 AM

Smile when You get back...
Or roll on the floor laughing...
Your pick...
http://dl.glitter-graphics.net/pub/14/14671k79w2vz5zr.gif (http://www.glitter-graphics.com)

Mrs Croft

02-19-2008, 02:23 PM

ok well internet is playing somewhat nice today..so back to logging my workout for yesterday.

Seated DB press
12 @ 16.5lb
10 @ 22lb
8 @ 27.5lb

DB side lat raises
12 @ 13.2lb
10 @ 17.6lb
8 @ 19.8lb

DB reverse flyes
12 @ 13.2lb
10 @ 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 @ 44lb PR :coolred:

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 @ 13.2lb x 3 sets

Cable pushdowns - rope
8 @ 44lb
8 @ 55lb x 2 sets

planks
3 x 60 secs

wellness update. Still feel a bit crappy..but will still try to get to the gym today since I don't have the kids :grin: triceps are soooorrreee from yesterday :ohnoes:

Mrs Croft

02-19-2008, 02:24 PM

Smile when You get back...
Or roll on the floor laughing...
Your pick...
http://dl.glitter-graphics.net/pub/14/14671k79w2vz5zr.gif (http://www.glitter-graphics.com)

I have GOT to get me one of THOSE :hyper:

takniteasy

02-19-2008, 02:52 PM

:wiggle:

Mrs Croft

02-19-2008, 05:37 PM

Hello..my name is Angela and I am officially a gym junky :wiggle:

I know this now because I got to the gym..the room looked kind of out of focus, my head is pounding..I have a temp BUT I still did a workout :eek3:

Superset
Assisted pullups
8 @ L11
8 @ L12
8 @ L13 x 2 sets

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

**

BB rows - reverse grip
8 @ 60.5lb
8 @ 66lb
8 @ 71.5lb

close grip pulldowns
8 @ 66lb
8 @ 77lb
8 @ 88lb
8 @ 99lb

Superset
BB curls
8 @ 27.5lb
8 @ 33lb x 2 sets

hammer curls
8 @ 13.2lb
8 @ 16.5lb x 2 sets

was feeling a bit TOO light headed by now..so left it at that and headed home :wiggle:

Fit Mum

02-20-2008, 02:21 AM

Feel better soon. :rose:
Kudos to you for getting that workout in, despite how you were feeling. :kiss:

claire

02-20-2008, 02:53 AM

Workouts look awesome. Even hit a PR on a day that you were sick.

Hope you feel better soon! :kiss:

02-20-2008, 04:24 AM

temperatures ALWAYS scare me... no good. Take it easy.. sorry the mom in me. (heart)

Nelms Fitness

02-20-2008, 10:02 AM

Temperature = NO gym. You're going to be in trouble...

*Bunny*

02-20-2008, 10:06 AM

:lol::lol::lol::lol::lol::lol::lol::lol::lol:
I have GOT to get me one of THOSE :hyper:

You know I get hot flashes daily. Weird. :rose:

Nice work Croft. :kiss:

Mrs Croft

02-20-2008, 01:21 PM

internet connection on the fritz again..so am at my mum's picking up my boys..so jumped on here quickly to let you know I will still be MIA for a bit

IronSlade

02-21-2008, 05:14 PM

We miss you, get that internet fixed. I guess its to be expected though, being invented by Al Gore and all.

Tweak

02-21-2008, 05:50 PM

No kidding. Also, pics.

Mrs Croft

02-21-2008, 06:12 PM

I have found a way to get on here while I am waiting for my broadband connection to be fixed BUT it's dial up (slooowwwww :frantic:) AND on a laptop that doesnt have a mouse of course so is a pain in the BUTT to navigate..grrr plus is ties up the phone line, so can't stay on long :help: so unfair.

Anyway...starting to feel a bit better so went to the gym and did legs..even got some PRs so all good :wiggle:

BB squats
10 @ 66lb
6 @ 88lb
6 @ 132lb
6 @ 154lb
6 @ 176lb

BB deadlifts
8 @ 88lb
8 @ 110lb PR :coolred:
6 @ 121lb PR :coolred:
7 @ 121lb (just to be sure :lol:)

Superset
SLDL
10 @ 60.5lb
10 @ 66lb
10 @ 77lb PR :coolred:

DB step ups
10 @ 17.6lb dbs x 3 sets

Superset
Standing calf raises
12 @ 198lb
12 @ 209lb
12 @ 220lb

Planks
3 x 60 secs

finished a bit early so put these in as well..even though my energy level was out the door already :lol:

Superset
Leg extensions
10 @ 66lb
10 @ 77lb
10 @ 88lb

Lying leg curls
10 @ 44lb
10 @ 55lb x 2 sets

Tweak

02-21-2008, 07:02 PM

Nice PRs!!!!!!! :) Looks like you had a good workout, chicky!:hi5:

Btw. Dialup = slow, painful death. Seriously. I feel for you.

Mrs Croft

02-23-2008, 04:30 PM

Energy levels starting to return to normal after the flu..woohooo so hit the gym for a Sunday workout :wiggle:

BB power press
8 @ 44lb (warm up shoulders)
5 @ 55lb
5 @ 60.5lb
5 @ 66lb
3 @ 71.5lb

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

DB side lat raises
8 @ 13.2lb
8 @ 17.6lb
8 @ 22lb

DB reverse flyes
8 @ 13.2lb
8 @ 17.6lb
8 @ 22lb

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

BB upright rows
8 @ 33lb
8 @ 44lb
8 @ 49.5lb PR :coolred:

by now I was having trouble lifting the water bottle :lol: BUT there WAS still movement so....

BB lumberjack press
8 @ 11lb
8 @ 22lb
8 @ 27.5lb

shoulders DONE..now onto triceps :wiggle:

Superset
BB skullcrushers
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb PR :coolred:

BB press ups
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb PR

Seated DB extensions
8 @ 11lb
8 @ 13.2lb x 2 sets

Cable pressdowns - rope
8 @ 44lb
8 @ 55lb
8 @ 66lb

Planks
1 x 60sec
1 x 45sec..arms just would not hold so instead did...

Cable crunches
10 @ 66lb
10 @ 88lb
10 @ 110lb

Hidngod

02-23-2008, 04:55 PM

Nice work on aalllll the PRs, dahlin.
Nice to see you're feeling better. The way you work & tax your body, it may be a while 'til you're at 100%
My cold is lingering, so I feel your pain.

takniteasy

02-24-2008, 08:11 AM

Good going on your training & the PRs!:coolred:

*Bunny*

02-25-2008, 07:09 AM

:bunny:

;)

Tweak

02-25-2008, 09:55 AM

Glad you're feeling better, and your numbers look great! :hi5:

02-25-2008, 11:24 AM

Your workouts are impressive!!!!:biggthumpup:

Mrs Croft

02-25-2008, 01:02 PM

Nice work on aalllll the PRs, dahlin.
Nice to see you're feeling better. The way you work & tax your body, it may be a while 'til you're at 100%
My cold is lingering, so I feel your pain.

Good going on your training & the PRs!:coolred:

:bunny:

;)

Glad you're feeling better, and your numbers look great! :hi5:

Your workouts are impressive!!!!:biggthumpup:

Thankyou all :kiss: not only is the flu gone but my fast internet is back up and running :jumpjoy: I had forgotten how down slooowwww dial up is :frantic: so now just trying to catch up on everyones logs :wiggle: will be off to the gym to do/kill legs today :grin:

Mrs Croft

02-25-2008, 06:08 PM

legs day :wiggle:

Someone was using the squat rack so did some extensions to warm up the knees first...

leg extensions
10 @ 66lb
10 @ 77lb
10 @ 88lb x 2 sets

BB squats
8 @ 88lb
6 @ 110lb
6 @ 132lb
6 @ 154lb
6 @ 176lb
(guy that was on before me walked past last set and asked me to use smaller weights :lol:..at the end I was only using about 40lb less than he was..he said I was making him feel bad :grin:)

BB deadlifts
5 @ 88lb
5 @ 110lb
5 @ 121lb
5 @ 132lb PR :coolred:

Superset
BB SLDL
8 @ 60.5lb
8 @ 66lb
8 @ 71.5lb
8 @ 77lb PR
8 @ 82.5lb PR :coolred:
was only suppose to do 4 sets but after I did the PR..felt I could do more so did another set :wiggle:

DB step-ups
8 @ 17.6lb dbs x 2 sets
8 @ 22lb dbs x 2 sets

Glute kickbacks on Omni hip machine
8 @ 110lb
8 @ 132lb
8 @ 154lb

Superset
Standing calf raises machine
12 @ 198lb
12 @ 220lb
12 @ 231lb PR :coolred:

Planks
1 x 60 secs

Cable pulldown crunches
10 @ 88lb
10 @ 110lb

jenscats5

02-26-2008, 03:55 AM

Nice leg workout! Props for showing up the guys! Whoooo!

02-26-2008, 04:19 AM

Nice leg workout! Props for showing up the guys! Whoooo!

What Jenscat said!

Hidngod

02-26-2008, 05:13 AM

PRs! :coolred: woohoo!

dubdubs

02-26-2008, 05:44 AM

Dam girl.. awesome leg workout.

I feel for you on dial-up. Better make sure my next set of pics aren't too big for you to upload, lol.

I will be back with a vengeance of pics from the Arnold. 10x zoom lens.. OMG. The trouble I am gonna get into, lol..

GREAT JOB WOMAN :grouphug:

Mrs Croft

02-26-2008, 11:56 AM

Nice leg workout! Props for showing up the guys! Whoooo!

What Jenscat said!

PRs! :coolred: woohoo!

thankyou :flowers:

Dam girl.. awesome leg workout.

I feel for you on dial-up. Better make sure my next set of pics aren't too big for you to upload, lol.

I will be back with a vengeance of pics from the Arnold. 10x zoom lens.. OMG. The trouble I am gonna get into, lol..

GREAT JOB WOMAN :grouphug:

hmm someone skipped through the logs :lol: I got my normal broadband up and running so no more dial up for me :bear:

Mrs Croft

02-26-2008, 05:45 PM

wasn't planning on going to the gym today but Jobe (3yrs) wanted to go ...so who am I to say no :wiggle:

back/biceps

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

BB rack pulls (from below knee)
8 @ 66lb
8 @ 77lb
8 @ 88lb PR

BB reverse grip rows
8 @ 66lb
8 @ 71.6lb
8 @ 77lb

DB rows - alt arm
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb

close grip pull downs
8 @ 88lb
8 @ 99lb
7 @ 110lb rep PR

BB curls
8 @ 27.5lb
8 @ 33lb x 2 sets

DB hammer curls
8 @ 16.5lb
8 @ 17.6lb x 2 sets

IronSlade

02-26-2008, 05:52 PM

l
(guy that was on before me walked past last set and asked me to use smaller weights :lol:..at the end I was only using about 40lb less than he was..he said I was making him feel bad :grin:)

That awesome!

Mrs Croft

02-26-2008, 06:00 PM

That awesome!

it was kind of funny..not as funny as when I later offered to work in with him next time since we do similar weights :roflmao:

Mrs Croft

02-28-2008, 05:59 PM

hit the gym to do chest..did some shoulders as well. Energy levels were loowwww..think it being about 70% humidity and about 90F inside had something to do with it :dunno: (gym has evap aircon..does NOTHING when it's humid :frantic:)

Low incline BB press
12 @ 44lb (warm up)
8 @ 66lb
8 @ 77lb x 2 sets

Decline BB press
8 @ 88lb
8 @ 99lb x 2 sets

Flat BB press (think this covers it from all angles :lol:)
8 @ 66lb
8 @ 77lb
6 @ 88lb PR

Low incline DB flyes
8 @ 16.5lb
8 @ 17.6lb x 2 sets

Seated DB shoulder press
8 @ 17.6lb
8 @ 22lb x 2 sets

DB side lat raises
8 @ 16.5lb
8 @ 17.6lb
8 @ 22lb

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

Nick

02-29-2008, 05:36 AM

Congrats on the great flat bench PR! I forget that its summer this time of year down there. Sooooooo jealous!

Hidngod

02-29-2008, 07:20 AM

Florencia

02-29-2008, 03:00 PM

Crofty you are doing soooooo good!

Mrs Croft

02-29-2008, 04:16 PM

Congrats on the great flat bench PR! I forget that its summer this time of year down there. Sooooooo jealous!

I like summer, but I don't think I could handle that continuous heat.
Nice work, Crofty. :grin:

Hidngod is soooo right. Our summer is nothing to be envied :ahh: since the start of December I would say that an easy 60% of the days have hit the 100F mark ...not fun :frantic:

Crofty you are doing soooooo good!

thankyou :kiss:..but if you thought THAT was good..check out today :wiggle:

BB Squat
10 @ 44lb (empty bar warm up)
6 @ 88lb
6 @ 110lb
6 @ 132lb
6 @ 154lb
6 @ 176lb

BB deadlifts
6 @ 88lb
6 @ 110lb
6 @ 132lb
6 @ 154lb PR :coolred:

Superset
BB SLDL
8 @ 66lb
8 @ 77lb
8 @ 82.5lb
8 @ 88lb PR :coolred:

DB step-ups
8 each leg @ 17.6lb DBs x 2
8 each leg @ 22lb DBs x 2

Superset
Seated calf raises
12 @ 44lb
12 @ 66lb
12 @ 88lb PR :coolred:

planks
3 x 60 secs

claire

03-03-2008, 02:30 PM

Wow! Look at all those PRs! Workouts are still looking awesome:)

Mrs Croft

03-03-2008, 02:46 PM

Wow! Look at all those PRs! Workouts are still looking awesome:)

thanks for checking up on me :grin: was starting to feel unloved :confused::tear: :naughty:

I am off to the gym today...shoulders and triceps I think???

claire

03-03-2008, 02:49 PM

thanks for checking up on me :grin: was starting to feel unloved :confused::tear: :naughty:

I am off to the gym today...shoulders and triceps I think???

We love you :heart: I have been trying to catch up on all the logs.

Mrs Croft

03-03-2008, 02:53 PM

We love you :heart: I have been trying to catch up on all the logs.

that's ok :grin: you have been 'all out at sea' so you have a good excuse :lol:

jenscats5

03-03-2008, 03:20 PM

sassy69

03-03-2008, 04:43 PM

We might need to start calling you Mrs. Squat!

03-03-2008, 04:50 PM

Look at you and your PR's

Way to Go Girl!

Mrs Croft

03-03-2008, 05:56 PM

thankyou all :kiss: now I am feeling the :heart: :grin:

Mrs Squat???? hmmm how about Mrs Badass :naughty: my husband was looking at Trivials t-shirt site..he wants to get me the 'I see weak people' shirt :lol:

ok today did shoulders (did I ever :woot:) and triceps.

First move..well I have done cleans before and presses before..so decided to go the whole hog :lol: couldn't do as heavy this way but MAN did it hurt :wiggle:

BB Clean and press
5 @ 44lb
5 @ 49.5lb
5 @ 55lb

Lumberjack press
6 @ 11lb
6 @ 22lb
6 @ 27.5lb
6 @ 29.15lb PR :coolred: was determine to get at least one in :lol:

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

DB side lat raises
8 @ 13.2lb
8 @ 17.6lb
8 @ 22lb

DB reverse flys
8 @ 13.2lb
8 @ 17.6lb
8 @ 22lb

DB front raises
8 @ 11lb
8 @ 13.2lb
8 @ 16.5lb (by this stage the water bottle was VERY heavy :grin:)

Superset
BB skullcrushers
8 @ 27.5lb
8 @ 33lb x 2

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

DB o/h extensions(man these killed when SS with the other two)
8 @ 11lb
6 @ 13.2lb
6 @ 11lb (muscle just DEAD)

Superset
Cable pressdowns - rope attachment
8 @ 44lb
8 @ 55lb
8 @ 66lb

Cable pulldown crunches
10 @ 110lb
10 @ 121lb
10 @ 132lb

should have seen the look on my face when my youngest wanted to be carried half way back to the car :ahh: did my best to talk him out of it..:lol:

03-03-2008, 06:02 PM

I see weak people :bowrofl:

Mrs Croft

03-04-2008, 04:28 PM

legs day :banana: no PRs today :wallbash: but was definitely feeling wobbly when I walked to the car :grin:

squat rake busy..so warmed up with extensions

Leg extensions
8 @ 66lb
8 @ 77lb
8 @ 88lb

BB squats
10 @ 88lb
6 @ 110lb
6 @ 132lb
6 @ 154lb
6 @ 176lb

BB deadlifts
8 @ 88lb
8 @ 110lb
8 @ 132lb
4 @ 154lb (man these kicked my ass today)

Walking DB lunges
8 each leg @ 22lb x 3 sets

Superset
BB SLDL
8 @ 66lb
8 @ 77lb
8 @ 82.5lb
8 @ 88lb

DB step-ups
8 @ 22lb dbs x 4 sets

Lying leg curls
8 @ 44lb
8 @ 55lb
8 @ 44lb (legs just dead)

ran out of time..chatted too much :grin:

T-Cake

03-04-2008, 05:12 PM

Geeeeez, you CAN squat like a mofo! Awesome work! :clap: :kiss:

Mrs Croft

03-05-2008, 03:56 PM

Geeeeez, you CAN squat like a mofo! Awesome work! :clap: :kiss:

thankyou :wiggle: one does what one can :grin:

today was back/chest/bi's. Had to go first thing and on empty so energy levels were down..that plus its almost that time of the month and for some reason my strength just up and leaves the room :dunno: had a MOST embarrassing moment :ahh: got stuck doing last rep on declines :weightlifter: and had to holla for help :help:

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

Incline BB press
8 @ 44lb
8 @ 55lb x 2 sets

Superset
BB rows - reverse grip
8 @ 66lb
8 @ 77lb
8 @ 82.5lb PR :coolred:

Decline BB press
8 @ 66lb
8 @ 88lb (these seems harder than normal :dunno:)
7.5 @ 99lb ...last rep just could NOT get bar back on supports..oh so close but then made the mistake of taking it back down to my chest..all down hill from there :help: it's time like these it sucks not having a training partner :frantic:

Reverse grip pulldowns
8 @ 77lb
8 @ 88lb
8 @ 99lb

Seated Close-grip cable rows
8 @ 55lb
8 @ 66lb
8 @ 88lb

BB 21s
3 sets @ 27.5lb

had to leave it there and go pick up kids from my mums...

Nelms Fitness

03-05-2008, 04:11 PM

Woohoo! :) Good stuff in here!

jenscats5

03-05-2008, 04:15 PM

Nice workouts!! Glad to hear someone helped set you free from the bar.....

Florencia

03-06-2008, 03:46 AM

http://dl8.glitter-graphics.net/pub/676/676318b46d9jhi7j.gif (http://www.glitter-graphics.com)

dubdubs

03-06-2008, 04:44 AM

OMG I think I am gonna go over to visit.. its summer there, sweet!

Nice to see you working hard.. Mrs. Squats :booty:

Mrs Croft

03-06-2008, 12:31 PM

Woohoo! :) Good stuff in here!

thanks :grin: getting stuck was sooooooo embarrassing though :ohnoes:

Nice workouts!! Glad to hear someone helped set you free from the bar.....

I always wondered how I would get someone to help if it happened :dunno: wave a foot in the air :lol: it was quiet so I am lucky there was someone close or I would have had to holla :(

http://dl8.glitter-graphics.net/pub/676/676318b46d9jhi7j.gif (http://www.glitter-graphics.com)

:flowers:

OMG I think I am gonna go over to visit.. its summer there, sweet!

Nice to see you working hard.. Mrs. Squats :booty:

would have to warn you our version of summer is close to that of a fan forced oven at times :( but you are welcome to come over...could do with a training parter :grin:

03-06-2008, 12:47 PM

Mrs Croft

03-06-2008, 01:07 PM

Don't feel bad, doing abs on the roller my arms gave out on the bottom and I fell flat on my face, not once but twice!!! LOL I give you credit for doing them! Can you ask someone to spot you next time?

normally when I go there are more people that I know so yes I can ask for a spot..but the last time I did that was 110lb..I was only doing 99lb :dunno: so thought I would be ok..guess not :ahh:

jenscats5

03-06-2008, 02:56 PM

thanks :grin: getting stuck was sooooooo embarrassing though :ohnoes:

Maybe so....but we've all been there....I fell off the elliptical once and recently I was doing curls with the EZ bar & didn't use collars as I didn't think I needed them & all the plates fell off..... :ahh:

*Bunny*

03-06-2008, 03:12 PM

claire

03-06-2008, 03:23 PM

I have been pinned so often under the bar I have lost count. I have even received several lectures as some guy pulls the weight off of me. That's exciting. Sometimes I just roll the bar down my body and sit up. Plates usually end up flying.

I have also missed on a squat and landed on my butt (several times). I bang my head and walk into machines on a regular basis. Got stuck in a squat suit and a dl suit. We have all been there. :)

Congrats on the bb row PR.

Hidngod

03-06-2008, 03:35 PM

Good work on the :pr8: !
Ya, we've all done silly stuff. I had plates fall off while benching. BB almost did an endo into my basement wall.

Mrs Croft

03-06-2008, 07:16 PM

GREAT WORKOUT !!!

Dang...

I wish I could train with you.

Sorry to hear about the EMIL

Embarrassing Moment In Lifting. :)

Crofty, I threw the bar at the mirror in front of me when i was teaching myself to to power cleans.

:) My beau looked over & a few guys he was talking to (I just LOLd thinking about this) and I acted like nothing happened trying NOT to let them see me wanting to laugh. Good thing I didnt bust the mirror, they just fixed it.

Then, think about when your gym is the busiest, I for SOME reason came thrusting up from the floor to stand and I was by the smith machine, cracked my head on the bar... the guy at the bench in front of me didnt know how to react. :) I wish he would have at least laughed or said are you alright, his non response leaves me wondering til this day. Mr. Smith and I havent spoken since.

I split my pants when I was ATF squatting. :) Good thing that day I wore spandex underneath and didnt decide to go commando. The guy at thee HS chest press RIGHT behind e heard them. He was prolly sad I was wearing a 2nd pair of pants.

All I can think of :)

I have been pinned so often under the bar I have lost count. I have even received several lectures as some guy pulls the weight off of me. That's exciting. Sometimes I just roll the bar down my body and sit up. Plates usually end up flying.

I have also missed on a squat and landed on my butt (several times). I bang my head and walk into machines on a regular basis. Got stuck in a squat suit and a dl suit. We have all been there. :)

Congrats on the bb row PR.

Good work on the :pr8: !
Ya, we've all done silly stuff. I had plates fall off while benching. BB almost did an endo into my basement wall.

thankyou all :kiss: don't feel quite so silly now :wiggle: I probably would have felt better about it if I was going for a PR on weight or at LEAST a rep PR..the fact that it was a weight I can normally do...:dunno: that was just frustrating :frantic:

Oh and I just noticed all the new smilies..some favs so far.

:dj: :boxing::kat::tongue3::baby::partydots::taz:

oh dear there are just so many new ones :naughty::imsorry:

Florencia

03-07-2008, 04:54 AM

I love the :boxing: I just don't know who to punch!!!!!!!!

Nick

03-07-2008, 07:45 AM

Those are some killer PR's Crofty. You really are an inspiration, keep it up!

Mrs Croft

03-07-2008, 09:25 PM

Managed to get down the gym for a Saturday afternoon workout...

BB clean and press
6 @ 44lb
6 @ 49.5lb
6 @ 55lb

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

DB side lat raises
8 @ 13.2lb
8 @ 17.6lb
8 @ 22lb

DB reverse flys
8 @ 13.2lb
8 @ 17.6lb
8 @ 22lb

Front plate raises
10 with 22lb plate x 3 sets

BB lumberjack press
6 @ 11lb
6 @ 22lb
6 @ 27.5lb x 2 sets

Superset
BB skull crushers
10 @ 27.5lb x 3 sets

BB press ups
8 @ 27.5lb x 3 sets

DB o/h extensions
8 @ 11lb x 3 sets (ouch :frantic: these just burned supered with the other two)

Cable pulldowns with rope
8 @ 44lb
8 @ 55lb
8 @ 66lb

Planks
1 x 60 sec
1 x 40secs..lower back muscles started to cramp...

Superset
Hanging leg raises
3 sets of 10

Kneeling cable crunches
10 @ 110lb
10 @ 121lb
10 @ 132lb PR :coolred:

sassy69

03-07-2008, 11:22 PM

KTS girl!

*Bunny*

03-08-2008, 02:33 AM

Dang Crofty your wo's are intense IMO :) Have a great weekend!

Mrs Croft

03-08-2008, 02:06 PM

KTS girl!

Dang Crofty your wo's are intense IMO :) Have a great weekend!

you are both more than welcome to come be my training partners :wiggle: :grin: now THAT would be fun :partydots:

Hidngod

03-08-2008, 04:58 PM

Wow, that was a heckuva workout. And 'nother :pr2:
:hi5:

takniteasy

03-08-2008, 05:26 PM

Mucho respect for your training, woman! :bowdown:

Got a present for you. come visit my log.;)

Mrs Croft

03-08-2008, 10:14 PM

Wow, that was a heckuva workout. And 'nother :pr2:
:hi5:

I feel slack these days if I don't at least push out ONE PR :naughty:

Mucho respect for your training, woman! :bowdown:

Got a present for you. come visit my log.;)

ohhhh I LOVE presents :hyper: will go look now :wiggle:

Mrs Croft

03-09-2008, 06:56 PM

back and bi's today...did my rack pulls using the squat rack (fancy that :lol:) used a step so I was high enough to pull from knee height. I surprised myself..and could have done more but didn't want to push my lower back :grin:

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

BB rack pulls
8 @ 66lb
8 @ 88lb (previous PR)
8 @ 110lb PR
8 @ 132lb PR
8 @ 154lb :eek3: :pr2:

BB rows - reverse grip
8 @ 66lb
8 @ 77lb
8 @ 88lb

Close grip pulldowns
8 @ 77lb
8 @ 88lb
8 @ 99lb
8 @ 110lb rep PR :wiggle:

DB rows
8 @ 22lb
8 @ 27.5lb
8 @ 33lb

BB curls
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb

Hammer curls
8 @ 16.5lb x 2 sets
8 @ 17.5lb

Concentration curls
8 @ 13.2lb
8 @ 16.5lb
8 @ 17.6lb

ohhh dear. me thinks me is going to be sooorrrreeee tomorrow :lol:

dubdubs

03-10-2008, 12:48 AM

Great training girl... I love those db rows :cupcake:

Tweak

03-10-2008, 07:04 AM

Nice PRs!!! :rose:

Hidngod

03-10-2008, 07:15 AM

BB rack pulls
8 @ 66lb
8 @ 88lb (previous PR)
8 @ 110lb PR
8 @ 132lb PR
8 @ 154lb :eek3: :pr2:

Close grip pulldowns
8 @ 77lb
8 @ 88lb
8 @ 99lb
8 @ 110lb rep PR :wiggle:

ohhh dear. me thinks me is going to be sooorrrreeee tomorrow :lol:

Nice work on the :pr2:s

That's what you wanted,isn't it?

Mrs Croft

03-11-2008, 06:40 PM

legs day...:wiggle: at the moment walking = major effort :grin: so guess it was a good one :lol:

BB squats
10 @ 44lb (empty bar - warm up)
8 @ 88lb
8 @ 132lb
6 @ 154lb
6 @ 176lb
10 @ 132lb

BB deadlifts
5 @ 88lb
5 @ 132lb
5 @ 154lb
3 @ 165lb :pr2: :coolred:

Superset
SLDL
8 @ 66lb
8 @ 77lb
8 @ 88lb

DB step-ups
8 @ 22lb dbs x 3 sets

Leg extensions
12 @ 44lb
12 @ 55lb
12 @ 66lb/6 @ 55lb/6 @ 44lb
12 @ 66lb/6 @ 55lb/6 @ 44lb OUCH :frantic:
note: kept feeling a twing the back of my right knee so decided to go a bit lighter but drop set it instead of the normal :wiggle: )

Lying leg curls
8 @ 44lb
8 @ 55lb (starting to get twinges a lot..so gathered legs were DONE :lol:)

Superset
Seated calf raises
12 @ 44lb
12 @ 55lb
12 @ 66lb

Standing calf raises
10 @ 198lb x 3 sets (man these hurt when SS with seated :eek3:)

Superset
Kneeling cable crunches
12 @ 110lb
12 @ 121lb
12 @ 132lb

Hanging leg raises
3 sets of 10

Tweak

03-11-2008, 06:48 PM

Beautiful workout! :) Looks like you gave your legs some nice, thorough work to do.

:woot: to your PR!

Mrs Croft

03-11-2008, 06:54 PM

Beautiful workout! :) Looks like you gave your legs some nice, thorough work to do.

:woot: to your PR!

thankyou :grin: was kind of funny with that PR..one of the guys came up and asked what I was on :nurshot::eek3: :lol: they are just not use to seeing a female doing deadlifts..let alone with a good amount of weight on it :dunno:

Nick

03-11-2008, 07:59 PM

Nothing hotter than a female with a deadlift PR. Keep killin it Crofty!

Mrs Croft

03-11-2008, 08:03 PM

Nothing hotter than a female with a deadlift PR. Keep killin it Crofty!

thankyou :kiss:

then keep watching this space..plan is for things to only get hotter :deadlift: :grin:

dubdubs

03-12-2008, 01:54 AM

then keep watching this space..plan is for things to only get hotter :deadlift: :grin:

this will only get hotter with pics, lol... GREAT work on those deads gal :naughty:

Mrs Croft

03-12-2008, 03:27 AM

this will only get hotter with pics, lol... GREAT work on those deads gal :naughty:

ahhh but the pics will only appear around June when I start to cut..then things will get steaming :grin:

claire

03-12-2008, 06:16 AM

ahhh but the pics will only appear around June when I start to cut..then things will get steaming :grin:

I am sure those pictures will be hot. With all the DL, rackpull and squat PRs, I am sure you have added quite a bit of muscle! :banana::banana::banana:

jenscats5

03-12-2008, 07:28 AM

Oooooh!! I'm jealous of your deadlift numbers!!

IliekFude

03-12-2008, 08:20 AM

Nothing hotter than a female with a deadlift PR. Keep killin it Crofty!

NO FUCKIN DOUBT MAN!

Nice work Croft, keep bangin.

03-12-2008, 11:32 AM

Instead of the "picture queen" I am going to start calling you the "PR QUEEN"!

Mrs Croft

03-12-2008, 01:51 PM

I am sure those pictures will be hot. With all the DL, rackpull and squat PRs, I am sure you have added quite a bit of muscle! :banana::banana::banana:

well hopefully so :wiggle: I now weight the same as I did when I was 16 weeks out of the last comp :surprised: luckily I am pretty sure a good 8lb of that is new muscle since the look is totally different :grin:I can't WAIT to cut for the second time to see what I have managed :wiggle:

Oooooh!! I'm jealous of your deadlift numbers!!

Still shocks the hell out of me :dunno: only a month ago my best was only 88lb :confused: guess I was totally underestimating what I could do :grin:

NO FUCKIN DOUBT MAN!

Nice work Croft, keep bangin.

will do :wiggle:

Instead of the "picture queen" I am going to start calling you the "PR QUEEN"!

:naughty: I like it :grin: I made myself a promise that I HAVE to hit at least one PR per session...so far I think I have only missed about 2 or three sessions so doing ok :coolugh:

Mrs Croft

03-13-2008, 03:02 AM

no training to report today BUT I did get half my hair chopped off :ahh: and colours RED :grin: so thought I would post a pic :wiggle:

http://i138.photobucket.com/albums/q263/angelam68/newhaircut.jpg

Mrs Croft

03-13-2008, 05:54 PM

managed to get to the gym for a quick workout on chest..but cut it short so I could quickly jump on the computer at the library to log workout..but to say I will be MIA for the next week as internet is down again :frantic: think water is getting into the line somehow as it rained yesterday..and last time it went down it had rained a bit the day before :dunno: so may be able to get on now and then with the hubbies dial up account once he gets back tonight..but that is so dam slow that I will not be on much grrrr

Incline DB press
10 @ 16.5lb
8 @ 17.6lb
8 @ 22lb
8 @ 27.5lb

BB press
8 @ 66lb
8 @ 77lb
8 @ 82.5lb
8 @ 88lb

Incline DB flys
8 @ 16.5lb
8 @ 22lb x 2 sets
8 @ 27.5lb PR :coolred:

and that was it :dunno: still..better than nothing..and I will make sure I get back to the gym Sunday this week so will get 4 workouts this week ...

ViRTuouS

03-13-2008, 06:12 PM

I LOVE YOUR HAIR!!!

You look awesome! It's so flirty and fun!

Nice PR! Getting stronger all the time!! :biggthumpup:

Mrs Croft

03-13-2008, 08:35 PM

I LOVE YOUR HAIR!!!

You look awesome! It's so flirty and fun!

Nice PR! Getting stronger all the time!! :biggthumpup:

thankyou :flowers:

seems I spoke to soon about being MIA..Telstra (Aus telephone comp) came out today :surprised: presuming that all phone companies are the same around the world..you can understand my surprise since they are not typically known for there speed of service :lol:

so it's all good now :) so your viewing will continue as per normal :tvwatch: :grin:

SBT

03-13-2008, 09:36 PM

SWEEEEEEEEEEEET workouts in here!!! :D

sassy69

03-13-2008, 09:47 PM

KTS Round 2!

W/ cute hair ;)

Hidngod

03-15-2008, 07:10 AM

Mrs Croft

03-15-2008, 04:30 PM

You're doing awesome! :partydots:
Love the hair.:nod: You look stunning. How does hubby leave you alone long enough to workout? :dunno:
I hear you on the phone company. I think they are all trained using the same business manual.

my hubby doesn't like my hair I don't think :dunno: I got "yep..definitely red and a bit shorter than I like"..don't have to be a guy to work out that's not too good :lol:

KTS Round 2!

W/ cute hair ;)

check out the workout below :wiggle: did round 3 today :grin:

SWEEEEEEEEEEEET workouts in here!!! :D

thanks for droppin in darlin :kiss:

Mrs Croft

03-15-2008, 04:47 PM

BB clean and press
5 @ 38.5lb
5 @ 44lb
5 @ 49.5lb
4 @ 55lb (shoulders did not want to play :frantic:
5 @ 55lb (power press only)

Seated DB press
8 @ 17.6lb
8 @ 22lb
8 @ 27.5lb
8 @ 17.6lb (did one last light set to really burn out the shoulders...it worked :nod:)

Side lat raises
8 @ 13.2lb
8 @ 17.6lb
8 @ 22lb
8 @ 13.2lb...ouch (no rest between last two sets)

DB reverse flys
8 @ 13.2lb
8 @ 17.6lb
8 @ 22lb
6 @ 27.5lb :pr2: (had to get at least one :grin:)

Front plate raises
8 @ 22lb
10 @ 22lb
15 @ 22lb (next plate up was 44lb..too heavy so just kept increasing reps)

BB upright rows - less reps and just went as heavy as I could
5 @ 33lb
5 @ 38.5lb
5 @ 44lb
5 @ 49.5lb :pr2:
4 @ 55lb :pr2: :coolred:

shoulders DONE :grin: on to triceps :wiggle:

Superset 3 exercise..so super super set :lol:
BB skull crushers
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb :pr2:

BB close grip push-ups
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb :pr2:

O/h DB tricep extensions
8 @ 11lb x 2 sets
6 @ 11lb (triceps DEAD :ohnoes:)

Just to make sure they had a decent burial :lol:

Tricep cable pushdowns - rope
8 @ 44lb
8 @ 55lb
8 @ 66lb

Vacuums
3 x 30 secs

Superset
Kneeling cable crunches
10 @ 121lb
10 @ 132lb
10 @ 143lb :pr2:

Hanging leg raises
3 sets of 10

PR fest or what :grin: now THAT was fun :partydots:

Florencia

03-15-2008, 05:13 PM

I Love your Hair!!! And sexy grin!

Sarge

03-15-2008, 06:10 PM

congrats on the PR slamarama!

Hidngod

03-15-2008, 08:45 PM

Wow, lotsa PRs. :coolred: :hi5:
Keep it up, you're contagious.

claire

03-16-2008, 01:50 PM

You hair looks awesome! I love the color and style. Congrats on the PRs :)

Mrs Croft

03-16-2008, 06:51 PM

I Love your Hair!!! And sexy grin!

congrats on the PR slamarama!

Wow, lotsa PRs. :coolred: :hi5:
Keep it up, you're contagious.

You hair looks awesome! I love the color and style. Congrats on the PRs :)

thankyou all :kiss:..if you like the PRs...continue below :grin:

Leg day :wiggle:

BB squats
10 @ 44lb (empty BB..warm up)
8 @ 88lb..still kind of in warm up faze
6 @ 132lb
6 @ 154lb
6 @ 176lb

BB deadlifts
6 @ 88lb
5 @ 132lb
5 @ 154lb
5 @ 165lb was suppose to be last set..but needed a PR :grin:
3 @ 176lb :pr2: :coolred: (belt on last two sets)
note: since start of log..have officially DOUBLED my deadlift :woot:

SLDL (at squat rack for once instead of preset BB)
6 @ 66lb
6 @ 88lb
6 @ 99lb :pr2:
6 @ 110lb :pr2: :coolred: trying to catch up to Jen on these :wiggle:

by now I was getting some pissed off looks because I was hogging the squat rack for so long :lol: oops :naughty:

DB step-ups
8 each leg @ 22lb dbs
8 each leg @ 27.5lb dbs :pr2: x 2 sets
note: with these I had to put DBs down for 10 sec between legs..arms having a hard time holding the weight by this stage of the workout :dunno:

leg extensions
10 @ 55lb
8 @ 55lb
8 @ 77lb
8 @ 88lb..thought what the hell
8 @ 99lb :pr2:

hmmm another PR fest :woot: only problem is..no-one to brag to except you lot and your mostly asleep :frantic: the hubby doesn't like to hear me talking about the gym grrrrr :dunno:

03-16-2008, 07:06 PM

Congrats PR QUEEN!! You should buy some hooks to strap on to your wrists to hold the weights during the step ups. My wrists give out, but I bought the hooks and they are AWESOME!

Mrs Croft

03-16-2008, 07:14 PM

Congrats PR QUEEN!! You should buy some hooks to strap on to your wrists to hold the weights during the step ups. My wrists give out, but I bought the hooks and they are AWESOME!

have seen them..would be good to have as a back up when trying for PRs ect..:wiggle:

Hidngod

03-17-2008, 11:15 AM

Another PR festival. Awwwriiiiiiiiiighthhttttt!!!!
You got things goin on, in here. :hyper: :coolred:

Florencia

03-17-2008, 12:35 PM

Another PR festival. Awwwriiiiiiiiiighthhttttt!!!!
You got things goin on, in here. :hyper: :coolred:

Yes it IS a festival!!!
You think we don't get jealous?
Good envy of course!!!:overhead::bowrofl::overhead:

Mrs Croft

03-18-2008, 07:05 PM

got to the gym late today :frantic: but made the most of my time :wiggle:

Superset
Lat pulldowns - to chest
8 @ 66lb
8 @ 77lb
8 @ 88lb

Low incline DB press
8 @ 17.6lb
8 @ 22lb
10 @ 27.5lb

BB rackpulls - on step so pulling from knee height
8 @ 88lb
8 @ 132lb
8 @ 154lb
6 @ 176lb :pr2: - resetting grip each rep but hands going :frantic:
Note: was going to leave it there..hit PR so all good BUT a guy that was training next to me said if grips the problem..use my straps and go for it :wiggle: so I did :grin:
6 @ 198lb :pr2: :coolred:

BB press
8 @ 44lb
8 @ 66lb
8 @ 77lb
7 @ 88lb

Seated cable rows -close grip
8 @ 55lb
8 @ 77lb
8 @ 88lb

BB curls
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb

DB hammer curls
8 @ 16.5lb
8 @ 17.6lb
8 @ 22lb

Florencia

03-18-2008, 07:14 PM

So the guy owes us one more:pr2:
You are awesome

Tweak

03-19-2008, 05:49 AM

GREAT PR!!!!! Almost 200 pounds?? Are you kidding me? Yay!!! :banana:

*Bunny*

03-19-2008, 08:13 AM

awesome lifting in here girl :)

You are just kicking some major boo-tay!

You look fyne too. :)

You need a shirt

"I own the squat rack, move along" :)

;)

Mrs Croft

03-21-2008, 03:55 PM

GREAT PR!!!!! Almost 200 pounds?? Are you kidding me? Yay!!! :banana:

totally blew me away...but since I managed 6 reps..will go for another PR next week :wiggle:

awesome lifting in here girl :)

You are just kicking some major boo-tay!

You look fyne too. :)

You need a shirt

"I own the squat rack, move along" :)

;)

not a bad idea at all :grin: now that I do squats, deads then SLDL all on the squat rack :lol: I am lucky that I go late morning..mainly the 'senior' section of our community there..so no major competition for the squat rack :naughty:

Mrs Croft

03-21-2008, 04:10 PM

Saturday - death to shoulders day :naughty:

BB clean and press (not heavy..more to warm shoulders up)
5 @ 44lb
5 @ 49.5lb
5 @ 55lb
5 @ 60.5lb - press only

BB lumberjack press
6 @ 11lb
6 @ 22lb
6 @ 27.5lb

Note: All sets below where I drop to lower weight for last set - no rest between last two sets..totally burning out the muscle :wiggle:

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

DB side lat raises
8 @ 13.2lb
8 @ 17.6lb
8 @ 22lb
8 @ 13.2lb

DB reverse flys
8 @ 13.2lb
8 @ 17.6lb
8 @ 22lb
8 @ 16.5lb

Front plate raises
10 @ 22lb
12 @ 22lb
8 @ 27.5lb BB
8 @ 22lb

BB upright rows
6 @ 33lb
6 @ 38.5lb
6 @ 44lb
6 @ 49.5lb shoulders officially dead and buried :grin:

Superset
Skull crushers
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb

BB close-grip press ups
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb

DB o/h extensions
8 @ 11lb x 2 sets
6 @ 11lb (triceps just DEAD after SS of these 3 :ohnoes:)

Superset
Cable pulldowns - rope
8 @ 44lb
8 @ 55lb
8 @ 66lb

Standing calf raises
10 @ 198lb
10 @ 209lb
10 @ 220lb

Superset
Kneeling cable crunches
10 @ 121lb
10 @ 132lb
10 @ 143lb

Hanging leg raises
3 sets of 10

Treadmill 10min 4.12mph

Hidngod

03-21-2008, 04:16 PM

:roses:
Can I watch?
I love your work.
Don't let any of the oldsters see you. You'll give em a stroke.

Mrs Croft

03-21-2008, 04:21 PM

:roses:
Can I watch?
I love your work.
Don't let any of the oldsters see you. You'll give em a stroke.

No problem..just pop on down to my gym..just around the corner for you isn't it :lol:

Hidngod

03-21-2008, 04:23 PM

No problem..just pop on down to my gym..just around the corner for you isn't it :lol:

I'm old. It'll take me a bit to get there. Maybe I'll bike. Roads should be clear after the first 200 km.

Mrs Croft

03-21-2008, 04:29 PM

I'm old. It'll take me a bit to get there. Maybe I'll bike. Roads should be clear after the first 200 km.

oky doky :wiggle: just make sure you have some scuba equipment...the 'puddles' may get a little deep along the way if your riding :roflmao:

jenscats5

03-22-2008, 07:14 PM

Easy in here PR Queen!! :eek2: Great workout!! Even if the hubby doesn't like hearing about it - we sure do!!

Mrs Croft

03-23-2008, 04:07 PM

Easy in here PR Queen!! :eek2: Great workout!! Even if the hubby doesn't like hearing about it - we sure do!!

thankyou :kiss: that's why I love it hear so much...get to talk about working out all I want and no one rolls their eyes :grin:

Mrs Croft

03-23-2008, 04:14 PM

Leg day :woot: hit some PRs for something different :naughty: current focus is upping my SLDL so I can catch up to Jens :wiggle:

Leg extensions
12 @ 55lb x 2 sets (warm up)

BB squats
12 @ 44lb (warm up)
8 @ 88lb
6 @ 132lb
6 @ 154lb
6 @ 176lb
10 @ 132lb

BB deadlifts
5 @ 132lb
5 @ 154lb
5 @ 176lb (had belt on and added straps for last 3 reps)
3 @ 187lb :pr2: :coolred:

SLDL
6 @ 88lb
6 @ 110lb
6 @ 132lb :pr2: :coolred:

Superset
DB walking lunges
8 @ 17.6lb DBS x 3 sets

DB step ups
8 @ 17.6lb DBS x 3 sets

Superset
Lying leg curls
8 @ 44lb
8 @ 55lb
5 @ 66lb/3 @ 55lb

Standing calf raises
8 @ 198lb
8 @ 220lb
8 @ 242lb :pr2:

Superset
Seated calf raises
8 @ 44lb
8 @ 66lb
8 @ 88lb :pr2:

planks
3 x 60 secs

and DONE :grin:

Hidngod

03-23-2008, 04:34 PM

The PR express is still on track, I see.
Good stuff.

sassy69

03-23-2008, 05:41 PM

Another killer workout! You gonna look like Ahhhhnold, woman! Peeps be callin' you "Mr. Croft"!

Tweak

03-23-2008, 06:08 PM

Look at those numbers!!!!!! :woot:

You're a rockstar, woman!

03-23-2008, 06:11 PM

Holy standing calf raises!:clap:

Mrs Croft

03-23-2008, 07:27 PM

The PR express is still on track, I see.
Good stuff.

:grin:

Another killer workout! You gonna look like Ahhhhnold, woman! Peeps be callin' you "Mr. Croft"!

:poser: :lol: well like someone once said 'lift like you mean it ' :grin:

Look at those numbers!!!!!! :woot:

You're a rockstar, woman!

thankyou :wiggle:

Holy standing calf raises!:clap:

:grin: an older guy used it after me..he gave me a funny look then dropped it down to about 132lb :lol: oops :naughty:

claire

03-24-2008, 02:04 AM

Florencia

03-24-2008, 05:14 AM

http://dl7.glitter-graphics.net/pub/375/375457gs25kq1dj9.gif (http://www.glitter-graphics.com)

vballcoach

03-24-2008, 09:48 AM

Dropped by to check in. That is one heck of a workout, impressed that you can walk out of the gym after that. Keep up all the hard work!:greengrin:

Mrs Croft

03-24-2008, 01:08 PM

Awesome workout! You'll be hitting a 200lb Deadlift soon! :cheer:

:grin: give me a few weeks and that is for sure :wiggle:

http://dl7.glitter-graphics.net/pub/375/375457gs25kq1dj9.gif (http://www.glitter-graphics.com)

thankyou :kiss:

Dropped by to check in. That is one heck of a workout, impressed that you can walk out of the gym after that. Keep up all the hard work!:greengrin:

did walk out ok BUT it's now Tuesday morning here and walking is no longer all that easy :eek3: ouch!!!

jenscats5

03-24-2008, 04:04 PM

Pfft!! You'll catch up to me in that 1 thing but I have to catch up to you in everything else.....Way to go!!

Mrs Croft

03-24-2008, 04:12 PM

Pfft!! You'll catch up to me in that 1 thing but I have to catch up to you in everything else.....Way to go!!

ahhh yes but THEN I have to try catch you on the upper body workouts :eek3: and some of the DB weights you do are a BIG jump..so your still pretty safe there :kiss:

Look on the bright side..your half a world away and your STILL motivating :wiggle:

jenscats5

03-24-2008, 04:17 PM

ahhh yes but THEN I have to try catch you on the upper body workouts :eek3: and some of the DB weights you do are a BIG jump..so your still pretty safe there :kiss:

Look on the bright side..your half a world away and your STILL motivating :wiggle:

*blush* :hyper::hyper:

Mrs Croft

03-25-2008, 01:02 PM

Wednesday AM cardio - treadmill 30min

Legs still sore from Mondays efforts :wiggle:

Sarge

03-25-2008, 01:57 PM

great PR's Mrs. Crofty!

Mrs Croft

03-25-2008, 06:02 PM

Hit the gym to do back and biceps. Main aim was to hit 200lb mark with rack pulls...almost didn't because I didn't have any straps and no-one had any to lend me :frantic: but when it came down to it..I just gritted my teeth and did it..my poor hands :tear:

Assisted pullups - warm up
8 @ L11
8 @ L12

Rack pulls - on step so pulling from knee level
5 @ 132lb
5 @ 154lb
5 @ 176lb - put belt on
4 @ 198lb - alternating grip..hands giving BIG time :frantic:
3 @ 203.5lb :pr2: JUST over 200lb..but I did it :grin:

Reverse grip pulldowns to chest
8 @ 77lb
8 @ 88lb
8 @ 99lb
8 @ 110lb
3 @ 121lb :pr2: :coolred: hey only 3 but what the hell :grin:

Straight arm cable pulldowns
8 @ 55lb
8 @ 66lb
8 @ 77lb
6 @ 88lb

DB rows
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb

Seated cable rows (if this doesn't finish my back..nothing will :lol:)
8 @ 55lb
8 @ 66lb
8 @ 77lb - had to stop..back DEAD!!!

BB curls
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb

hammer curls
8 @ 16.5lb
8 @ 17.6lb x 2 sets

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

Superset
Kneeling cable crunches
10 @ 110lb
10 @ 132lb
10 @ 143lb

Hanging leg raises
3 x 10

Tweak

03-25-2008, 06:38 PM

sassy69

03-25-2008, 09:23 PM

ROAR woman! NICE on the rack pulls! & no straps! WOHOOO!

Hidngod

03-26-2008, 01:09 AM

Dang. You're just plowing along, woman.
Congrats on the PRs. Congrats on just being you.

claire

03-26-2008, 02:53 AM

Awesome workout! Congrats on the rackpull PR!!!! :cheer:

03-26-2008, 04:49 AM

!!!!GO CROFTY GO!!!!

Mrs Croft

03-26-2008, 01:18 PM

FANTASTIC workout, Crofty!!! Way to just suck it up and sacrifice your hands to the rack pull gods! :bowdown:

That's a hell of a lot of work to do in a day.... and GOSH, I wonder why your back was dead??? WEIRD. ;)

It is now Thursday morning..definitely feeling it today :eek3:

ROAR woman! NICE on the rack pulls! & no straps! WOHOOO!

Thankyou :grin: even with gloves, it still hurt my hands..but straps or no straps I was determined to get over that 200lb mark..grrrrrr :lol:

Dang. You're just plowing along, woman.
Congrats on the PRs. Congrats on just being you.

thankyou kind sir :kiss: am trying to build as much as I can first real building season..so it's PR time every time :grin:

Awesome workout! Congrats on the rackpull PR!!!! :cheer:

thanks :grin:..was a proud moment :wiggle:

!!!!GO CROFTY GO!!!!

thanks CK :flowers:

Mrs Croft

03-26-2008, 04:54 PM

update on fall out from yesterdays workout. My back muscles have NEVER been this sore :ohnoes: this level of soreness is something I normally only have with my legs...oh dear :baby: I think I need a hug...but please be gentle :naughty:

Hidngod

03-26-2008, 05:06 PM

03-26-2008, 06:29 PM

Nick

03-27-2008, 06:39 AM

Pretty incredible workout there killer, a much deserved new level of soreness for your body to adapt to. Keep it up.

vballcoach

03-27-2008, 05:48 PM

Wow, nice work on the PR's:biggthumpup:

I'm sure you could even put quite a few guys to shame with those workouts:woot:

Mrs Croft

03-27-2008, 06:23 PM

Pretty incredible workout there killer, a much deserved new level of soreness for your body to adapt to. Keep it up.

will do my best :grin:

Wow, nice work on the PR's:biggthumpup:

I'm sure you could even put quite a few guys to shame with those workouts:woot:

yes well my hubby friend has start training with him in the AM..he has never trained with weights before so naturally is starting relatively light. Some things he of course has to do lighter than I do..so when he is struggling the hubby has been guilty of throwing 'come on..Ang can even do THAT' in to motivate him :lol:

annyyyhoo..having a few health problems at the moment..spider bite OUCH :frantic: so energy not all there..but still got to the gym for an AM workout as I don't have to see the DR till this afternoon :wiggle:

Low Incline DB press
8 @ 16.5lb
8 @ 17.6lb
8 @ 22lb
8 @ 27.5lb

BB press
8 @ 44lb
8 @ 66lb
8 @ 77lb
8 @ 88lb

Low incline flyes
8 @ 16.5
8 @ 17.6lb
8 @ 22lb

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

Side lat raises
8 @ 16.5lb
8 @ 17.6lb
8 @ 22lb

DB front raises
8 @ 13.2lb x 3 sets

Treadmill - 15min 4mph

Hidngod

03-28-2008, 01:10 AM

:flowers: Hope the bite heals quickly. Are your spiders bad, there?
Nice workout.:hi5:

Mrs Croft

03-28-2008, 02:22 AM

:flowers: Hope the bite heals quickly. Are your spiders bad, there?
Nice workout.:hi5:

we have a couple of nasty spiders here....:ohnoes: like the red back BUT think I was bitten by a white tip spider..started as a large red area about 2-3' across then last night I notice the centre inch or so started to break into tiny blisters :eek3: and man they hurt :green::tear:

Hidngod

03-28-2008, 03:47 AM

we have a couple of nasty spiders here....:ohnoes: like the red back BUT think I was bitten by a white tip spider..started as a large red area about 2-3' across then last night I notice the centre inch or so started to break into tiny blisters :eek3: and man they hurt :green::tear:

OUch. We have one here called the Hobo spider. Bites from it can turn into necrotizing fasciitis(flesh eating disease).

Mrs Croft

03-28-2008, 03:50 AM

OUch. We have one here called the Hobo spider. Bites from it can turn into necrotizing fasciitis(flesh eating disease).

yep...this one can too :ohnoes: but luckily it is the exception not the rule..phew. Once the blistered developed I looked it up on the internet and as soon as it mentioned the white tip spider...organized to see a doctor right away :wiggle:

jenscats5

03-28-2008, 04:21 AM

Glad you're taking care of that right away!!

Nice job on the rack pulls!! You need to come over here & show me how to do them....

Mrs Croft

03-28-2008, 04:25 AM

Glad you're taking care of that right away!!

Nice job on the rack pulls!! You need to come over here & show me how to do them....

You send the the plane ticket and I am all yours for a person rack pull teaching session :wiggle:

03-28-2008, 10:21 AM

ouch to the spider bite, hope all goes well at the docs

Gymgurl

03-29-2008, 05:52 AM

What did the Dr. say??? BTW you rock those weights...Im amazed!!

Mrs Croft

03-29-2008, 01:19 PM

She put me on a course of antibiotics.. it seems to be settling down so all good :wiggle: will be going to the gym later this morning :woot: will put details up later.

Mrs Croft

03-29-2008, 06:15 PM

Death to shoulders day :woot:

Treadmill 5 min

BB clean and press (warm up)
5 @ 44lb
5 @ 49.5lb
5 @ 55lb
5 @ 60.5lb (power press only)
5 @ 66lb (PP)

Seated DB press
8 @ 17.6lb
8 @ 22lb
8 @ 27.5lb (only just)

Standing side lat raises
8 @ 13.2lb
8 @ 17.6lb
8 @ 22lb
8 @ 16.5lb (no rest for last two sets...burn baby burn :grin:)

DB reverse flys
8 @ 13.2lb
8 @ 17.6lb
8 @ 22lb
8 @ 17.6lb (again, no rest)

Front plate raises
10 @ 22lb x 2 sets
13 @ 22lb ..to failure

BB lumberjack press
6 @ 11lb
6 @ 22lb
6 @ 27.5lb
5 @ 27.5lb -drop to 22lb x 5 - drop to 11lb x 8...ouch :frantic: :grin:

ok..shoulder done and DONE!!!

Superset
Skull crushers
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb

Close grip BB press
8 @ 27.5lb
8 @ 33lb
8 @ 28.5lb

DB o.h extensions
8 @ 11lb x 2 sets
6 @ 11lb (struggling)

Superset this is new and MAN did it hurt :eek3:
O/H cable rope extentions
8 @ 44lb x 3 sets

Cable pulldown - rope
8 @ 44lb x 3 sets

Superset
Kneeling cable crunches
10 @ 121lb
10 @ 132lb
10 @ 143lb

Hanging leg raises
2 sets of 10
1 set of 15 :pr2: rep pr only ..but HELL had to get at least one PR in :lol:

Treadmill 15min

Mrs Croft

03-30-2008, 06:33 PM

Monday AM cardio - treadmill 30min

Hidngod

03-30-2008, 08:41 PM

:pr2: YAY, PR!!!! :hilarious:
BTW, I hope you keep that battle wound covered in the gym. If you get some bacteria in that, it could get nastier.

Mrs Croft

03-30-2008, 09:01 PM

:pr2: YAY, PR!!!! :hilarious:
BTW, I hope you keep that battle wound covered in the gym. If you get some bacteria in that, it could get nastier.

don't you worry ;) it's in a position I generally keep well covered :lol: plus I am antibiotics so it's all good :wiggle:

Mrs Croft

03-30-2008, 11:44 PM

legs day today :woot:

BB squats
10 @ 44lb (empty bar - warm up knees)
8 @ 88lb
6 @ 132lb
6 @ 154lb
6 @ 176lb

Deadlifts
5 @ 132lb
5 @ 154lb added belt
5 @ 176lb - did 2 then added straps
3 @ 187lb

BB SLDL
6 @ 88lb
6 @ 110lb
6 @ 132lb
note: was planning to go for a PR here but was really feeling my lower back after squats/deadlifts so gave it a miss :dunno: got to listen to the body I guess :wiggle:

Superset
Walking DB lunges
8 @ 17.6lb x 3 sets

DB step-ups
8 @ 17.6lb x 3 sets

Superset
Hyper extensions (focus on glutes to raise up)
3 sets of 12

Standing calf raise machine
8 @ 198lb
8 @ 231lb
8 @ 253lb :pr2:

Mrs Croft

03-31-2008, 12:26 AM

Last night I was watching 'so you think you can dance' Aussie version of course :grin: and one of the girls did her solo to Whitney Houston's "Queen of the night"...never thought I would consider a Whitney song for a routine :eek3: but have a listen..could work :dunno: what do you think?

YouTube - queen of the night-whitney houston (http://www.youtube.com/watch?v=rZ8lto5ljhQ)

Note: please try to ignore the whole 'but it's Whitney :eek3: :puke: aspect :lol: focus more on beat and words please :wiggle:

Nick

03-31-2008, 09:45 AM

I'm going to say no to Whitney, but don't take my word for it!

Great job hitting a PR so deep into a tough, tough workout.

Mrs Croft

04-01-2008, 06:12 PM

I'm going to say no to Whitney, but don't take my word for it!

Great job hitting a PR so deep into a tough, tough workout.

thanks for responding Kabeetz :kiss: no one else it seems has noticed me here :wavey3: helllllooooooooooooooooooo??? anybody out there :anyone:

takniteasy

04-01-2008, 06:31 PM

I'm here, I'm here!:grin:

IMO, the WH song might work if you could get it mixed well, maybe with other music. How long does your routine have to be?

Mrs Croft

04-01-2008, 06:32 PM

I'm here, I'm here!:grin:

IMO, the WH song might work if you could get it mixed well, maybe with other music. How long does your routine have to be?

just 60 secs :wiggle: I still have a long way to go till I need it but since I saw it...well strike while the irons hot and get some opinions :grin:

ViRTuouS

04-01-2008, 07:56 PM

Hey Crofty!
Looking mighty strong!
:bear:

Hidngod

04-01-2008, 08:03 PM

thanks for responding Kabeetz :kiss: no one else it seems has noticed me here :wavey3: helllllooooooooooooooooooo??? anybody out there :anyone:

:tongue3:
Yeah, I'm here, too. Just work & family n stuff getting in the way of my cyber stalking.
I gotta say I like Whitney, so I'm biased.
If you have a high energy routine, I think it'll work. The song is sassy which I like, so if you don't do it on stage, please use it & tape it & post it here. Kthanxbye

takniteasy

04-01-2008, 09:24 PM

just 60 secs :wiggle: I still have a long way to go till I need it but since I saw it...well strike while the irons hot and get some opinions :grin:

It is music to consider, esp. if you find it in a funky remix. Who knows, you may end up finding other music to cut/mix in with it and really rock the stage (which you will do anyway :D).

Mrs Croft

04-01-2008, 10:07 PM

It is music to consider, esp. if you find it in a funky remix. Who knows, you may end up finding other music to cut/mix in with it and really rock the stage (which you will do anyway :D).

a remix :grin: had not even thought of that..great idea thanks :kiss:

Just got back from the gym (Tuesday morning already here folks :wiggle:) and decided to just go for it with rack pulls :grin: all the heavy deadlifts, rackpulls, squats ect ect are starting to take their toll on my lower back, so as of next week I am going to try some different moves..but not ultra heavy..hence why I just thought STUFF IT and went for it :wiggle:

Assisted pull up machine
8 @ L12
8 @ L13 x 2 sets

Rack pulls - fraction below knee level
6 @ 132lb
5 @ 154lb- added belt
4 @ 176lb- added straps
3 @ 198lb
2 @ 220lb :pr2: :coolred: yes I used straps and belt but who the hell cares :woot:

Reverse grip pulldowns
8 @ 77lb
8 @ 99lb
4 @ 121 /3 @ 110lb

Straight arm pulldowns - used wider bar
8 @ 44lb
8 @ 55lb
8 @ 66lb

Seated cable rows
8 @ 55lb
8 @ 77lb x 2 sets

BB bicep curls
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb

Hammer curls
8 @ 16.5lb
8 @ 17.6lb x 2 sets

Concentration curls
8 @ 16.5lb x 3 sets

Mrs Croft

04-01-2008, 10:09 PM

:tongue3:
Yeah, I'm here, too. Just work & family n stuff getting in the way of my cyber stalking.
I gotta say I like Whitney, so I'm biased.
If you have a high energy routine, I think it'll work. The song is sassy which I like, so if you don't do it on stage, please use it & tape it & post it here. Kthanxbye

you can cyber stalk me anytime :lol:

the sassy aspect is why I like it...it's why I did "hey big spender" last time..I like a song with a bit of a wink to it :grin:

Hidngod

04-01-2008, 10:56 PM

WTG on the :pr3: .
Terrific workout all around.
K, I'm going back to stalking. Could you open your blinds a little bit?

Mrs Croft

04-01-2008, 11:08 PM

WTG on the :pr3: .
Terrific workout all around.
K, I'm going back to stalking. Could you open your blinds a little bit?

no problem :lol: hell if you can see through my blinds all the way from there :dunno: hell who am I to say no :grin:

was VERY proud of that pr :wiggle:

Mrs Croft

04-01-2008, 11:51 PM

after todays 220lb rack pull effort I took some back pics :grin:

http://i138.photobucket.com/albums/q263/angelam68/aprilback2.jpg

http://i138.photobucket.com/albums/q263/angelam68/Aprilback.jpg

http://i138.photobucket.com/albums/q263/angelam68/backMarch2008.jpg

trivial

04-01-2008, 11:54 PM

Great pics! Look at them muscles!

Hidngod

04-02-2008, 06:05 AM

Very nice. That whole area, back, delts, bis is getting nice & thick. :poser:

vballcoach

04-02-2008, 08:35 AM

Looking very nice! Can see some nice definition. Keep kicking butt:boxing:

jenscats5

04-02-2008, 12:09 PM

1) I like the new haircut!

2) Back definitely looks wider....I see you do your rack pulls on back day....I was going to ask you what day you did them on....I'm hoping to incorporate them if I can ever get to use the Smith machine....

Mrs Croft

04-02-2008, 07:30 PM

Great pics! Look at them muscles!

:grin: :poser:

Very nice. That whole area, back, delts, bis is getting nice & thick. :poser:

it's getting there :wiggle: wish the camera captured more but with me being so dam white :frantic: you can't see as much detail as I can see :dunno: but I am looking forward to the next cut THAT is for sure :grin:

Looking very nice! Can see some nice definition. Keep kicking butt:boxing:

yes ..yes I believe I will :lol:

1) I like the new haircut!

2) Back definitely looks wider....I see you do your rack pulls on back day....I was going to ask you what day you did them on....I'm hoping to incorporate them if I can ever get to use the Smith machine....

thankyou :kiss: I like it too..MUCH easier.

Rack pulls..why would you do them on a smith machine :dunno: I use a BB and do them on the squat rack. Mind you..I do have to use a step to bring me up higher so the supports are level with my knees :wiggle: it's that or buy a stretch machine to make my legs longer :lol:

T-Cake

04-02-2008, 08:01 PM

jenscats5

04-02-2008, 09:58 PM

Rack pulls..why would you do them on a smith machine :dunno: I use a BB and do them on the squat rack. Mind you..I do have to use a step to bring me up higher so the supports are level with my knees :wiggle: it's that or buy a stretch machine to make my legs longer :lol:

With the squat rack we have, the lowest point is above my waist.....I'd need a step-ladder to get up that high.....to get to a setting knee level or just below, the Smith it'd have to be..... :dunno:

claire

04-03-2008, 02:07 PM

Pictures look great. All your hard work is paying off. Great job on the rack pull PR :)

Mrs Croft

04-03-2008, 10:19 PM

You look awesome!!! And I agree with you that Rack Pulls shouldn't be done using a Smith. I do them the same way as you.

And honey, you ain't seen pasty white til you've met my mother... :eek3: You look great and the crop bob cut is C-U-T-E in the back too! :D

well we are just coming out of summer :dunno: just wait for my winter white skin :ahh:

With the squat rack we have, the lowest point is above my waist.....I'd need a step-ladder to get up that high.....to get to a setting knee level or just below, the Smith it'd have to be..... :dunno:

really :eek3: so your squat rack doesn't have to save supports in case you drop it :dunno: never seen one like that. Anyhoo how ever you get them done..they are definitely worth doing :wiggle:

Pictures look great. All your hard work is paying off. Great job on the rack pull PR :)

Must admit I am looking forward to the cut..to see exactly what progress I have made :wiggle:

Mrs Croft

04-03-2008, 10:31 PM

Chest day...but also did shoulders second time around this week, plus a bit of legs and abs.

Superset straight from press into flyes
Low incline DB press
8 @ 13.2lb
8 @ 17.6lb
8 @ 22lb
8 @ 27.5lb - didn't SS this one..too heavy for flyes

Low incline BB flyes
8 @ 13.2lb
8 @ 17.6lb
8 @ 22lb

Flat BB press
8 @ 66lb
8 @ 77lb
8 @ 88lb

Superset
SLDL
10 @ 88lb
10 @ 88lb

Hypers (tried to focus on glutes..but lower back cramping :frantic:
2 sets of 10

left those there..lower back still VERY tight from back day so moved on....

Next did what I have named the 'Jen shoulder superset' did light intending to increase it but doing one set of each..no rest at all between exercises..man my shoulders were BURNING :eek3:

Superset
Seated DB press
8 @ 13.2lb x 4 set

Side lat raises
8 @ 13.2lb x 4 sets

DB reverse flyes
8 @ 13.2lb x 4 sets

Front Plate raises
8 @ 22lb x 4 sets

Superset
Kneeling cable crunches
10 @ 110lb
10 @ 132lb
10 @ 143lb

Hanging leg raises
3 sets of 10

Treadmill 10min 4mph

jenscats5

04-04-2008, 07:41 AM

Oh yeah!! That'll get your shoulders burning!!

Nick

04-04-2008, 10:43 AM

Definitely! Great job! Smart lifting to let the lower back recover instead of pushing it...

Mrs Croft

04-06-2008, 01:05 AM

Managed to get to the gym this morning (yep..Sunday here already folks :wiggle:) did legs but didn't do deadlifts of SLDL as lower back playing up :dunno: but still think my butt will be sore tomorrow :grin:

Treadmill - 5min warm up

BB squats
12 @ 88lb
8 @ 132lb
7 @ 154lb
7 @ 176lb
10@ 132lb

DB sumo squats (new one for me..so next time will go heavier..)
10 @ 22lb
10 @ 33lb
12 @ 44lb

45D leg press- feet together and high on plate
10 @ 88lb
10 @ 132lb
10 @ 176lb

Superset
Walking DB lunges
10 each leg @ 17.6lb x 3 sets

DB step ups with back leg lift
10 each leg @ 17.6lb x 3 sets

Superset
Leg extensions
10 @ 55lb
10 @ 66lb
10 @ 77lb
10 @ 77lb/8 @ 66lb

Lying leg curls
10 @ 44lb
10 @ 55lb x 2 sets

ran out of time..but legs felt kind of wobbly :wiggle:

Hidngod

04-06-2008, 01:10 AM

ran out of time..but legs felt kind of wobbly :wiggle:
I'd guess they would be after that. Good workout.

Mrs Croft

04-06-2008, 10:55 AM

I'd guess they would be after that. Good workout.

considering when you saw it I had forgotten to add the sumo squats :grin: so definitely going to feel it I think..but did some PM cardio to be sure :wiggle: so...

Sunday PM cardio - 30min treadmil

Tweak

04-06-2008, 10:59 AM

Reading your log just got me in the mood to destroy my legs today. Maybe I'll run outside since it's finally getting nice outside! :D :evil[1]:

Mrs Croft

04-06-2008, 11:01 AM

Reading your log just got me in the mood to destroy my legs today. Maybe I'll run outside since it's finally getting nice outside! :D :evil[1]:

go gettem tiger :grin:

04-06-2008, 11:35 AM

catching up, back looks wonderful!

If whitney is what you feel, then do whitney. I have never done a comp before but if you like the tune then you more prone to flow with it, sounds cheesy LOL.

Mrs Croft

04-06-2008, 06:59 PM

catching up, back looks wonderful!

If whitney is what you feel, then do whitney. I have never done a comp before but if you like the tune then you more prone to flow with it, sounds cheesy LOL.

gee thanks :eek3: now tell me how you REALLY feel :lol: so that's a vote for no I take it :wiggle:

My legs..especially my butt..are soooooo sore today :help:

Mrs Croft

04-06-2008, 10:08 PM

shoulders/triceps day :wiggle:

treadmill - 5 min warm up

BB shoulder press (warm up)
8 @ 44lb
8 @ 49.5lb
5 @ 55lb

Seated DB press
8 @ 22lb x 3 sets

Standing side lat raises
8 @ 17.6lb x 2 sets
8 @ 22lb

Reverse DB flyes
8 @ 17.6lb
8 @ 22lb x 2 sets

Front plate raises
10 @ 22lb
10 @ 33lb (could do weight but plate bigger..arms wrong position :dunno:
12 @ 22lb

Superset then put it all together to finish them off :grin: no rest between sets

16.5lb DBs
Shoulder press x 8
Side lat raises x 8
Reverse DB flyes x 8
front plate raises 22lb x 8

Superset
BB skull crushers
10 @ 27.5lb
8 @ 33lb x 2 sets

BB close grip pushups
10 @ 27.5lb
8 @ 33lb x 2 sets

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

Superset
Cable pushdown - rope
8 @ 44lb x 3 sets

O/h cable extensions - rope
8 @ 44lb x 3 sets

triceps and shoulders done :eek3:

04-06-2008, 10:20 PM

gee thanks :eek3: now tell me how you REALLY feel :lol: so that's a vote for no I take it :wiggle:

My legs..especially my butt..are soooooo sore today :help:

NO no, what I was saying sounded cheesy not whitney LMAO

Mrs Croft

04-06-2008, 10:59 PM

NO no, what I was saying sounded cheesy not whitney LMAO

oh ok :grin: I actually have a few in mind but when I come across a new song that might work..like to put it out there and get some feedback :wiggle:

did I mention my butt hurts..ouuuccchhhhhh sob sob :lol:

sassy69

04-06-2008, 11:34 PM

oh ok :grin: I actually have a few in mind but when I come across a new song that might work..like to put it out there and get some feedback :wiggle:

did I mention my butt hurts..ouuuccchhhhhh sob sob :lol:

:hyper:

Given that no pain = no gain, it follows that pain = gain!

:super:

Mrs Croft

04-06-2008, 11:40 PM

:hyper:

Given that no pain = no gain, it follows that pain = gain!

:super:

:lol: it seems that one must have a split personality for this..part of you is complaining because it hurts :tear: the other part is all 'yeah but that's good right' :hilarious::poser:

I must say..not looking forward to all that cardio again to cut down :treadmill:but man am I looking forward to seeing the changes from all this pain = gain :grin:

04-07-2008, 05:43 AM

vballcoach

04-07-2008, 08:33 AM

My butt hurts just reading your blog:naughty:

xrsist

04-07-2008, 10:55 AM

looking good crofty
hope everything is well over your side

Mrs Croft

04-07-2008, 06:41 PM

My butt hurts just reading your blog:naughty:

trust me..at the moment..two days later..my butt still hurts just sitting reading this too :lol:

looking good crofty
hope everything is well over your side

Everythings great :wiggle: thanks for asking :kiss:

did I mention my foot hurts LMAO.

Hope your foot is a bit better :flowers:

Tweak

04-07-2008, 09:46 PM

:hyper:

Given that no pain = no gain, it follows that pain = gain!

:super:

Agreed! And keep lookin' at your sig when you feel like this! :)

Mrs Croft

04-08-2008, 10:10 PM

back/biceps

T-bar row
8 @ 22lb
8 @ 33lb x 2 sets

Close grip pulldowns
8 @ 66lb
8 @ 88lb
8 @ 99lb

Straight arm pulldowns - wide grip
8 @ 55lb
8 @ 77lb
8 @ 99lb :pr3:

DB rows
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb

Seated cable rows - wide grip
8 @ 55lb
8 @ 66lb
8 @ 77lb

BB curls
8 @ 27.5lb
8 @ 33lb
8 @ 38.5lb

Hammer curls
8 @ 16.5lb
8 @ 17.6lb x 2 sets

Superset
Kneeling cable crunches
15 @ 110lb
10 @ 132lb
10 @ 143lb

Hanging leg raises
1 set of 15 (rep pr)
2 sets of 12

Tweak

04-08-2008, 10:36 PM

Good Lord you are strong. Totally envious over here.

vballcoach

04-09-2008, 12:30 AM

:hi5: Congrats on the weights. Looking real good:poser:

jenscats5

04-09-2008, 07:50 AM

Whooooo!! Another :pr1: Way to go!

Nick

04-09-2008, 11:52 AM

Nice work Crofty, great great job on the PR!

Mrs Croft

04-09-2008, 10:19 PM

wasn't due to go to the gym today..but had pizza last night so thought I had better :lol: did upper chest and gave shoulders a good going over for the second time this week :wiggle:

treadmill - 10min warm up

Low incline DB press
8 @ 17.6lb
8 @ 22lb
8 @ 27.5lb

Low incline DB flyes
8 @ 16.5lb
8 @ 17.6lb
8 @ 22lb

Jen shoulder super set :pr3: upped all weights from last time I did this SS
all done with no rest between exercise..man these KILL:frantic:..thanks Jen :lol:

Seated DB shoulder press - 8 @ 22lb x 2 sets 17.6lb x 2 sets
Standing side lat raises - 8 @16.5lb x 4 sets
DB reverse flyes - 8 @16.5lb x 4 sets
Front plate raises - 8 @22lb x 4 sets
BB upright row - 2 sets 6/2 sets 8 reps@ 27.5 lb x 4 sets

Dropped shoulder press weight last two sets as shoulders too done to do 8 reps of upright rows..still was hell and a bit even after I dropped the weight :eek3: didn't do rows last time but saw that's what Jen does..so thought I better add it if I am going to name it after her ;)

treadmill - 15min

Nick

04-10-2008, 09:18 AM

Pizza = PR's :) It's a great idea putting those extra cals to use. Congrats!

jenscats5

04-10-2008, 09:37 AM

Jen shoulder super set :pr3: upped all weights from last time I did this SS
all done with no rest between exercise..man these KILL:frantic:..thanks Jen :lol:

Seated DB shoulder press - 8 @ 22lb x 2 sets 17.6lb x 2 sets
Standing side lat raises - 8 @16.5lb x 4 sets
DB reverse flyes - 8 @16.5lb x 4 sets
Front plate raises - 8 @22lb x 4 sets
BB upright row - 2 sets 6/2 sets 8 reps@ 27.5 lb x 4 sets

Dropped shoulder press weight last two sets as shoulders too done to do 8 reps of upright rows..still was hell and a bit even after I dropped the weight :eek3: didn't do rows last time but saw that's what Jen does..so thought I better add it if I am going to name it after her ;)

I approve this post!! Good job killing those shoulders!! :rl:

Hidngod

04-10-2008, 12:16 PM

Your enthusiasm & progressions are awe inspiring.:hyper:

Mrs Croft

04-11-2008, 12:01 AM

Pizza = PR's :) It's a great idea putting those extra cals to use. Congrats!

knew there was a good reason I had that pizza :lol: not that I need much of a reason :naughty:

I approve this post!! Good job killing those shoulders!! :rl:

Doing it all in your name girl :grin:

Your enthusiasm & progressions are awe inspiring.:hyper:

why thankyou :kiss:

Legs day :wiggle:

Squat rack being used so started with other things..

Leg extensions
15 @ 55lb
12 @ 66lb
8 @ 88lb

45D leg press - feet together and high on plate
8 @ 88lb
8 @ 132lb
8 @ 176lb
8 @ 220lb

BB squats
10 @ 88lb
8 @ 132lb
8 @ 154lb
6 @ 154lb

Superset
Walking lunges
8 @ 17.6lb x 3 sets

Step-ups with kickback
8 @ 17.6lb x 3 sets

DB sumo squats
12 @ 33lb
12 @ 44lb
12 @ 55lb :pr3: these are new..so feeling my way.

Shoulder SS (showing some girls so did one set with them:wiggle:)
Seated DB press - 8 @ 17.6lb
Standing side lat raises - 8 @ 17.6lb
Reverse flyes - 8 @ 17.6lb
Front plate raises - 8 @ 22lb plate

Superset
Lying leg curls
10 @ 44lb
8 @ 55lb x 2 sets
5 @ 66lb/4 @ 55lb

Standing calf raise machine
8 @ 209lb
8 @ 220lb
8 @ 242lb

Treadmill - 15min 4mph