Pixie's log - Page 3

Pixie · 07-04-2008, 07:58 AM

Thanks, Kab and BDR.

ashley2212 · 07-04-2008, 04:03 PM

jenscats5 · 07-05-2008, 12:24 AM

OK, this is the first I've stopped in your log, but I'm all caught up now & WOW you lift some serious weight!! I don't understand all the PL meanings, but your workouts look great!!

Pixie · 07-05-2008, 08:13 AM

Thanks, Ashley.

Thanks, Jenscats. Feel free to ask about meanings... I'll do my best to explain.

07.04.08

Prowler
70# 6 trips

Stretching

Warm-up - 1 x 30 with mini band
Face pulls
Shoulder extensions
Tricep extensions

Rack pulls - 2 pin on EFS rack
45 1 x 3
95 1 x 3
115 1 x 3
135 1 x 3
165 1 x 3
185 1 x 3
205 1 x 3
225 1 x 3 - add belt
255 1 x 2
275 1 x 1
295 1 x 1
315 1 x 1
345 1 x 1
365 1 x 1 - add straps

Power squat - narrow, low and quick
3 x 8

Arch ups on 45* hyper
3 x 10

Rachel's calf raises
3 x 6 slow then 10 fast

Hit a nice PR... technically a 90 lbs. PR but it's been a while since I've done these rack pulls. Felt good either way. Was challenged to pull more than one of the male gym members, but I was far from it (had to hit more than 455). I'm sure I had a little more in me, but my shoulder was screaming.

Having to change up some of the cardio-like stuff since I cringe when I look at the treadmills right now. I'll get back to them eventually, but until then, nothing wrong with a little sled and prowler.

ashley2212 · 07-05-2008, 08:44 AM

What are Rachel's calf raises?

Pixie · 07-05-2008, 11:16 AM

Quote:

Originally Posted by ashley2212

What are Rachel's calf raises?

I was wondering if I should have explained them or if someone would ask. It's all good.

Rachel is a girl that taught me this way of doing calf raises. It cuts down on the soreness afterwards and does a lot for building strength and toning. I like them because I have a tendency to cramp in my calves when I work them regularly, but don't seem to get that with these.

Start by standing on your toes on a box, heels off... or on some raised surface so your heels can lower past your toes to get a stretch. You start out with very slow calf raises. Meaning you take 5 seconds to move up on your toes, hold there for 5 seconds, take 5 seconds to move downward as low as possible, hold there for 5 seconds and then repeat. You do these slow ones until you feel the first signs of a "burn" in your calf (shouldn't take too long). Then you follow them up with just regular speed up and down calf-raises. You do the faster ones until you can't keep good form and move fully up and down anymore. What I call form failure, not true muscle failure.

Does that make sense?

ashley2212 · 07-05-2008, 11:55 AM

Gotcha

Thanks

Pixie · 07-07-2008, 04:14 AM

07.06.08

Warm-up

Stretching

Bench
45 2 x 8
75 1 x 5
95 1 x 3
125 1 x 3
135 1 x 3

Shirt and 2 board
155 1 x 1
185 1 x 1
215 1 x 1
245 1 x 1
275 1 x 1

DB ball presses
25 1 x 10
30 1 x 10
35 1 x 10

Single cable rows
6 3 x 10

Wrist roller - up and down
10# x 1
25# x 1
35# x 4

Took it easy in the shirt today. It's my first time back in it in a while. It went well... great speed, good groove.

slimm26 · 07-07-2008, 03:24 PM

Damn chica! you lift some serious weight!!!! Awesome!!!

How is that shoulder of yours?

claire · 07-07-2008, 05:55 PM

Awesome Bench workout! What bench shirt are you using?

Kabeetz · 07-07-2008, 09:26 PM

Quote:

Originally Posted by Pixie

Took it easy in the shirt today.

That's some kinda crazy definition of easy, Pix. Amazing job!

Pixie · 07-08-2008, 12:10 AM

Quote:

Originally Posted by slimm26

Damn chica! you lift some serious weight!!!! Awesome!!!

How is that shoulder of yours?

Thanks, Slimm. The shoulder is fine. It wasn't too happy with me after the pulls, but it's to be expected. By all definitions, I basically ripped that thing out of it's socket and got it completely fixed less than a year ago. I took it easy today as to not over stress it too much. Massage tomorrow so hopefully that'll help too. Thanks for asking.

How's your knee?

Quote:

Originally Posted by claire

Awesome Bench workout! What bench shirt are you using?

Thanks, Claire. I have a single open-back Rage X. I'm not exactly certain it's the best shirt for me though. I want to try a Phenom because of my tendency to tuck my elbows from the beginning. But, a training partner of mine knows his shirts and says that I look like a machine it the Rage X. I had a Fury and used a large F6 before. I liked the borrowed F6 better than my custom Fury (which was lost), but I like the Rage X better than both of those. It's nice to get back into a shirt. Hurts my triceps (oh the bruises), but I like lifting more weight.

I want to pass a helpful tidbit on about shirts to anyone on the board that reads my log... A former training partner of mine taught me this and it's helped several I've run into since learning this... it's for those that HAVE to or choose to have closed back shirts. Get the back of the shirt at least 2 sizes bigger than the front (i.e. 44 front gets a 46 or 48 back... depending if you count the inbetween sizes). It makes it more comfortable (as comfortable as a shirt is... haha) and easier to "play" with/jack. It makes it behave more like an open-back shirt, but stays legal for basically all the federations. Just a helpful hint that I felt was worth passing on. I got one of the guys that trains with us from time to time to do this (USAPL lifter) and he said that he didn't hate the shirt like he usually does, and didn't fight it as much, even instantly put some extra pounds on his bench doing that. Open to give more info to anyone that wants it, if this isn't enough.

Quote:

Originally Posted by Kabeetz

That's some kinda crazy definition of easy, Pix. Amazing job!

Haha... Thanks, Kab. I have a bit of a self-sadistic side to me. The weight flew around as easily as 135, even with much more speed, hence calling it easy. It certainly felt heavier but I like that. I need to, one of these days, go all out and see what I can do.

Pixie · 07-08-2008, 12:21 AM

07.07.08

Lots of people going in gear today (getting ready for one meet or another) so had to help spot and judge. Got a bit of a late start. And, was training another girl on her first time with rack pulls. Boy, she can pull. 255 for a single, belt only, with a HUGE amount left in the tank... and, remember it was her first time doing this. I'm so proud of her. She's going to be sore tomorrow though... I'm guessing she won't like me quite as much tomorrow as she did today. Oh well.

Romanians
90 1 x 8
115 4 x 8 (technically a PR, but I should be doing at least 150 lbs. more than this)

Belt squat
45 1 x 8
90 3 x 8

45* hyper
3 x 20... ouch

Pseudo-deload... didn't want to upset the shoulder tonight. I'm rearranging my workouts a bit as to mimic the fiance's more, now that there's not shortage of equipment. Focus is: Deadlifts are Mondays, Bench Wednesday and Sunday, and Squat on Friday. I'll be gradually working squats or squat-helping exercises in on Mondays (more on the lighter side) and deadlifts or deadlift-helping exercises in on Fridays (more on the lighter side as well). Got to do this gradually since I'm tending to do things with minimal gear and I'm not assisted.

Not sure when I'll get a meet in yet. Want to get the wedding out of the way, get the job moving too, then I'll look at it. There's just so much going on right now. Perfect time to work all the weak points, build gradually and improve my confidence. I'm my own worst enemy in doubting my ability. Everyone else knows I can do something, why not me...

slimm26 · 07-08-2008, 09:47 AM

Quote:

Originally Posted by Pixie

Thanks, Slimm. The shoulder is fine. It wasn't too happy with me after the pulls, but it's to be expected. By all definitions, I basically ripped that thing out of it's socket and got it completely fixed less than a year ago. I took it easy today as to not over stress it too much. Massage tomorrow so hopefully that'll help too. Thanks for asking.

How's your knee?

If you call your workouts taking it easy I'm scared of you!!! lol

Knee is shot!! I think I messed it up a bit while I was on vacation. I was playing water volleyball and it locked and it popped back into place and felt all wrong. I'm making an appointment with my ortho. I had legs yesterday and I took it easy because I was getting really bad sharp pains. I just hope it's not messed up again...I still have to fix the other knee...lol

*Bunny* · 07-08-2008, 01:59 PM

I

a girl that can lift and put me to shame ...

I just came to see your avi...

j/k

Nice lifting Pix.

Keep up the great work. Super Pix

Quote:

Originally Posted by Pixie

I'm my own worst enemy in doubting my ability. Everyone else knows I can do something, why not me...

This is your ego telling you that you cannot do it. Time to quiet it down girl and use all the energy you put into lifting these weights, into a positive thought pattern, NOT using the word can't. Try using the phrase I have no doubt in my ability to accomplish <insert task>.... repeat it daily hourly if you have to.

We need to train our minds as much as our muscles.

Pixie · 07-08-2008, 04:50 PM

Quote:

Originally Posted by slimm26

If you call your workouts taking it easy I'm scared of you!!! lol

Knee is shot!! I think I messed it up a bit while I was on vacation. I was playing water volleyball and it locked and it popped back into place and felt all wrong. I'm making an appointment with my ortho. I had legs yesterday and I took it easy because I was getting really bad sharp pains. I just hope it's not messed up again...I still have to fix the other knee...lol

LOL... Thanks again, Slimm.

I'm sorry to hear about your knee. Do get that thing checked and then fixed. It sounds like it's torn or maybe just WAY too loose.

Quote:

Originally Posted by *Bunny*

I

a girl that can lift and put me to shame ...

I just came to see your avi...

j/k

07-04-2008, 04:03 PM	#52 (permalink)
ashley2212 Gold Member Join Date: Mar 2008 Posts: 692 Rep Power: 70313	__________________ If you always do what you always did then you'll always get what you always got "Just because you're loud doesn't mean you're right"

07-05-2008, 12:24 AM	#53 (permalink)
jenscats5 Some Phase of Irritated Join Date: Feb 2007 Location: Propagating some felonious BS Posts: 3,815 Rep Power: 108079	OK, this is the first I've stopped in your log, but I'm all caught up now & WOW you lift some serious weight!! I don't understand all the PL meanings, but your workouts look great!! __________________ Peanut Butter is a RIGHT, not a privilege! To Cook is to Create, and to Create well is an act of integrity and faith. Chicken....tastes like candy if candy were a chicken.

07-05-2008, 08:44 AM	#55 (permalink)
ashley2212 Gold Member Join Date: Mar 2008 Posts: 692 Rep Power: 70313	What are Rachel's calf raises? __________________ If you always do what you always did then you'll always get what you always got "Just because you're loud doesn't mean you're right"

07-05-2008, 11:55 AM	#57 (permalink)
ashley2212 Gold Member Join Date: Mar 2008 Posts: 692 Rep Power: 70313	Gotcha Thanks __________________ If you always do what you always did then you'll always get what you always got "Just because you're loud doesn't mean you're right"

07-04-2008, 07:58 AM	#51 (permalink)
Pixie Gold Member Join Date: May 2008 Location: Texas Posts: 1,117 Rep Power: 158094	Thanks, Kab and BDR.

07-05-2008, 08:13 AM	#54 (permalink)
Pixie Gold Member Join Date: May 2008 Location: Texas Posts: 1,117 Rep Power: 158094	Thanks, Ashley. Thanks, Jenscats. Feel free to ask about meanings... I'll do my best to explain. 07.04.08 Prowler 70# 6 trips Stretching Warm-up - 1 x 30 with mini band Face pulls Shoulder extensions Tricep extensions Rack pulls - 2 pin on EFS rack 45 1 x 3 95 1 x 3 115 1 x 3 135 1 x 3 165 1 x 3 185 1 x 3 205 1 x 3 225 1 x 3 - add belt 255 1 x 2 275 1 x 1 295 1 x 1 315 1 x 1 345 1 x 1 365 1 x 1 - add straps Power squat - narrow, low and quick 3 x 8 Arch ups on 45* hyper 3 x 10 Rachel's calf raises 3 x 6 slow then 10 fast Hit a nice PR... technically a 90 lbs. PR but it's been a while since I've done these rack pulls. Felt good either way. Was challenged to pull more than one of the male gym members, but I was far from it (had to hit more than 455). I'm sure I had a little more in me, but my shoulder was screaming. Having to change up some of the cardio-like stuff since I cringe when I look at the treadmills right now. I'll get back to them eventually, but until then, nothing wrong with a little sled and prowler.

07-07-2008, 04:14 AM	#58 (permalink)
Pixie Gold Member Join Date: May 2008 Location: Texas Posts: 1,117 Rep Power: 158094	07.06.08 Warm-up Stretching Bench 45 2 x 8 75 1 x 5 95 1 x 3 125 1 x 3 135 1 x 3 Shirt and 2 board 155 1 x 1 185 1 x 1 215 1 x 1 245 1 x 1 275 1 x 1 DB ball presses 25 1 x 10 30 1 x 10 35 1 x 10 Single cable rows 6 3 x 10 Wrist roller - up and down 10# x 1 25# x 1 35# x 4 Took it easy in the shirt today. It's my first time back in it in a while. It went well... great speed, good groove.

07-07-2008, 03:24 PM	#59 (permalink)
slimm26 I need 2 get it together! Join Date: May 2008 Posts: 1,591 Rep Power: 226864	Damn chica! you lift some serious weight!!!! Awesome!!! How is that shoulder of yours?

07-07-2008, 05:55 PM	#60 (permalink)
claire Gold Member Join Date: Feb 2007 Posts: 3,860 Rep Power: 186459	Awesome Bench workout! What bench shirt are you using?

07-08-2008, 12:21 AM	#63 (permalink)
Pixie Gold Member Join Date: May 2008 Location: Texas Posts: 1,117 Rep Power: 158094	07.07.08 Lots of people going in gear today (getting ready for one meet or another) so had to help spot and judge. Got a bit of a late start. And, was training another girl on her first time with rack pulls. Boy, she can pull. 255 for a single, belt only, with a HUGE amount left in the tank... and, remember it was her first time doing this. I'm so proud of her. She's going to be sore tomorrow though... I'm guessing she won't like me quite as much tomorrow as she did today. Oh well. Romanians 90 1 x 8 115 4 x 8 (technically a PR, but I should be doing at least 150 lbs. more than this) Belt squat 45 1 x 8 90 3 x 8 45* hyper 3 x 20... ouch Pseudo-deload... didn't want to upset the shoulder tonight. I'm rearranging my workouts a bit as to mimic the fiance's more, now that there's not shortage of equipment. Focus is: Deadlifts are Mondays, Bench Wednesday and Sunday, and Squat on Friday. I'll be gradually working squats or squat-helping exercises in on Mondays (more on the lighter side) and deadlifts or deadlift-helping exercises in on Fridays (more on the lighter side as well). Got to do this gradually since I'm tending to do things with minimal gear and I'm not assisted. Not sure when I'll get a meet in yet. Want to get the wedding out of the way, get the job moving too, then I'll look at it. There's just so much going on right now. Perfect time to work all the weak points, build gradually and improve my confidence. I'm my own worst enemy in doubting my ability. Everyone else knows I can do something, why not me...