Claire's powerlifting log - Page 3

Pebbles · 03-06-2008, 07:00 PM

Holly strong BATMAN!!!

Edit: Thats my quote!!! Scarlett you can borrow it

Florencia · 03-07-2008, 05:58 AM

Damn!!! 52? Why 52????? Please explain!!!!!!!!!!

here

Florencia · 03-07-2008, 06:06 AM

I loved it!!!!! i think you will too!
It's not mine of course...

View My Video

claire · 03-07-2008, 08:10 AM

EDT Trainining - I feel good about the program and plan on doing it again next week.

Foam Roller - focused on legs, glutes and back

Dynamic Flexibility warmup

Incline - warmup
10x45lb
5x65lb

1st PR zone - 15 minutes
1a. Incline Bench 90lbs 7x5,2x4,1x3,1x4,5x3,3x2,1x1 - 72 reps
1b. Seated Low Cable Row - close neutral grip - 85lbs - 72 reps

2nd PR Zone - 15 minutes
2a. DB Floor Press - Neutral Grip - 45lb DBs 9x5,5x4 - 65 Reps
2b. DB Hammer Curl - 25lb DBs - 65 reps

Superset
3a. Decline Crunch 3x10x25lb Plate
3b. Front Raises 3x10x12 lb DBs

treadmill - 20 minutes - heart rate 130

Sauna - 25 minutes
Cold Shower - immediately after sauna

I am starved. Need to eat at least 500 calories now

My trainer came in to check on me and he was eating an egg and cheese sand and I almost tackled him for it.

I will continue EDT next week. Upping the weights on all exercises. We decided to keep the cardio. Now that I am eating and sleeping I feel fine. I have been drinking 1 1/2 servings of surge, I may up it to 2 servings.

claire · 03-07-2008, 08:15 AM

Quote:

Originally Posted by Pebbles

Holly strong BATMAN!!!

Edit: Thats my quote!!! Scarlett you can borrow it

Thank you.

Quote:

Originally Posted by Florencia

Damn!!! 52? Why 52????? Please explain!!!!!!!!!!

here

You pick two exercises. Best if they are opposing muscle groups. And set a timer for 15 minutes. You choice either 65% of your max or your 10 rep max for each exercise. You do sets of 5 (or less if you can't do 5 with perfect form). Alternating between the two exercises. Using perfect form for all reps and never going to failure. You stop when the timer goes off. So 52 reps was what I completed in 15 minutes. It is tough but an awesome workout.

claire · 03-07-2008, 08:16 AM

Quote:

Originally Posted by Que_66

I think I pulled something reading your workout for today.............
HOLY CRAP!

My upper and lower back are so sore today. But it is a good feeling. Not like I hurt something.

claire · 03-07-2008, 08:18 AM

Quote:

Originally Posted by Florencia

I loved it!!!!! i think you will too!
It's not mine of course...

View My Video

I received an error when trying to view it

ILIEKFUDE · 03-07-2008, 08:20 AM

sauna sounds good... im gona hit some contrast showers right now. i feel like a used pin'ata.

Kabeetz · 03-07-2008, 08:43 AM

That is a crazy workout Claire! Don't be shy about those cals, u have to support that lean mass u work so hard to build!

CK · 03-08-2008, 07:07 PM

yup...I am going to say what everyone else did...LOL.... HOLY WOW!!!!

ILIEKFUDE · 03-08-2008, 07:33 PM

Quote:

Originally Posted by Kabeetz

That is a crazy workout Claire! Don't be shy about those cals, u have to support that lean mass u work so hard to build!

no doubt... claire, if you really wana take this powerlifting thing far then dont be afraid to eat to support that growth. food = strength in this game.
keep rockin kiddo!

claire · 03-09-2008, 07:11 AM

Quote:

Originally Posted by ILIEKFUDE

sauna sounds good... im gona hit some contrast showers right now. i feel like a used pin'ata.

The sauna was felt great. The cold shower was tough but I felt great yesterday so I think it helped.

Quote:

Originally Posted by Kabeetz

That is a crazy workout Claire! Don't be shy about those cals, u have to support that lean mass u work so hard to build!

I have been adding the calories and listening to my body. I was starved Friday and ate around 3200 calories. Mostly clean and a ton of protein. I did eat a few girl scout cookies.

Quote:

Originally Posted by CK

yup...I am going to say what everyone else did...LOL.... HOLY WOW!!!!

Thank you

Quote:

Originally Posted by ILIEKFUDE

no doubt... claire, if you really wana take this powerlifting thing far then dont be afraid to eat to support that growth. food = strength in this game.
keep rockin kiddo!

I am definitely eating more. I don't think I could have survived the first week on 2000 calories. I am going to my mom's b-day party today so will be having a cheat meal.

ILIEKFUDE · 03-09-2008, 07:39 AM

Quote:

Originally Posted by claire

I am definitely eating more. I don't think I could have survived the first week on 2000 calories. I am going to my mom's b-day party today so will be having a cheat meal.

nice, have fun!

claire · 03-10-2008, 08:54 AM

Quote:

Originally Posted by ILIEKFUDE

nice, have fun!

It was a great time. And I ate pizza and cake

2nd Week of EDT

Today was awesome.

Dynamic flexibility warmup

Squats - warmup
10x45lb
5x(95lb,115lb)

1st PR Zone - 15 minutes
1a. Squat - 145lb 7x5, 2x3,5x2,1x1 - 52 reps
1b. Lying leg raises 52 reps

Increase weight 10lbs and 9 more reps

2nd PR Zone - 15 minutes
2a. Leg Ext 95lb 14x5,8x4,3x3 - 111 reps
2b. Prone Leg Curl 80lb - 111 reps

Increase weight by 15lbs and 11 reps on each exercise

Back Ext
3x10x25lb

Seated Calf - on leg press
3x20 - 3 plates each side

Iso Pushups - 45 seconds

Elliptical - 30 minutes - HR 150

Stretched

Very happy with today's workout. I was able to not only increase weight but reps too.

I am really liking this program.

Tweak · 03-10-2008, 08:55 AM

111 reps or 11??????? My jaw is on my desk!

Beverly McD. · 03-10-2008, 09:10 AM

Quote:

Originally Posted by claire

It was a great time. And I ate pizza and cake

2nd Week of EDT

Today was awesome.

Dynamic flexibility warmup

Squats - warmup
10x45lb
5x(95lb,115lb)

1st PR Zone - 15 minutes
1a. Squat - 145lb 7x5, 2x3,5x2,1x1 - 52 reps
1b. Lying leg raises 52 reps

Increase weight 10lbs and 9 more reps

2nd PR Zone - 15 minutes
2a. Leg Ext 95lb 14x5,8x4,3x3 - 111 reps
2b. Prone Leg Curl 80lb - 111 reps

Increase weight by 15lbs and 11 reps on each exercise

Back Ext
3x10x25lb

Seated Calf - on leg press
3x20 - 3 plates each side

Iso Pushups - 45 seconds

Elliptical - 30 minutes - HR 150

Stretched

Very happy with today's workout. I was able to not only increase weight but reps too.

I am really liking this program.

It's great to leave the gym with a feeling of accomplishment!

Still check your log most days Claire...don't think because I'm not saying much that I'm not paying attention.

03-07-2008, 08:20 AM	#58 (permalink)
ILIEKFUDE Indeed You Are Powerful.. Join Date: Feb 2007 Location: The Death Star Posts: 2,670 Rep Power: 114897	sauna sounds good... im gona hit some contrast showers right now. i feel like a used pin'ata. __________________ "Consider the Predator. Let your soul be armoured with Faith, driven on the tracks of obedience which overcomes all obstacles, and armed with the three great guns of Zeal, Duty and Purity." My Training Log

03-10-2008, 08:55 AM	#65 (permalink)
Tweak Probably kind of sweaty Join Date: Feb 2007 Location: Banana phone Posts: 4,207 Rep Power: 451515	111 reps or 11??????? My jaw is on my desk! __________________ Tweak's Training Log

03-06-2008, 07:00 PM	#51 (permalink)
Pebbles Gold Member Join Date: Jan 2008 Posts: 171 Rep Power: 2225	Holly strong BATMAN!!! Edit: Thats my quote!!! Scarlett you can borrow it

03-07-2008, 05:58 AM	#52 (permalink)
Florencia My Bike is Beau T Mobile Join Date: Feb 2007 Posts: 1,671 Rep Power: 123065	Damn!!! 52? Why 52????? Please explain!!!!!!!!!! here

03-07-2008, 06:06 AM	#53 (permalink)
Florencia My Bike is Beau T Mobile Join Date: Feb 2007 Posts: 1,671 Rep Power: 123065	I loved it!!!!! i think you will too! It's not mine of course... View My Video

03-07-2008, 08:10 AM	#54 (permalink)
claire Gold Member Join Date: Feb 2007 Posts: 3,860 Rep Power: 186459	EDT Trainining - I feel good about the program and plan on doing it again next week. Foam Roller - focused on legs, glutes and back Dynamic Flexibility warmup Incline - warmup 10x45lb 5x65lb 1st PR zone - 15 minutes 1a. Incline Bench 90lbs 7x5,2x4,1x3,1x4,5x3,3x2,1x1 - 72 reps 1b. Seated Low Cable Row - close neutral grip - 85lbs - 72 reps 2nd PR Zone - 15 minutes 2a. DB Floor Press - Neutral Grip - 45lb DBs 9x5,5x4 - 65 Reps 2b. DB Hammer Curl - 25lb DBs - 65 reps Superset 3a. Decline Crunch 3x10x25lb Plate 3b. Front Raises 3x10x12 lb DBs treadmill - 20 minutes - heart rate 130 Sauna - 25 minutes Cold Shower - immediately after sauna I am starved. Need to eat at least 500 calories now My trainer came in to check on me and he was eating an egg and cheese sand and I almost tackled him for it. I will continue EDT next week. Upping the weights on all exercises. We decided to keep the cardio. Now that I am eating and sleeping I feel fine. I have been drinking 1 1/2 servings of surge, I may up it to 2 servings.

03-07-2008, 08:43 AM	#59 (permalink)
Kabeetz Gold Member Join Date: Feb 2007 Location: N.Y. Posts: 6,745 Rep Power: 205141	That is a crazy workout Claire! Don't be shy about those cals, u have to support that lean mass u work so hard to build!

03-08-2008, 07:07 PM	#60 (permalink)
CK I will again and better! Join Date: Feb 2007 Location: Oh Canada Posts: 3,165 Rep Power: 183580	yup...I am going to say what everyone else did...LOL.... HOLY WOW!!!!