Amy's Workout Log (II) - Page 4

SurfinAmy · 13-Dec-04, 03:03 PM

December 12, 2004

Back & Triceps

Superman
2x10

Hyperextensions
2x10

Middle Back Shrugs
1x10x45
1x10x55

Assisted P/Ups
2x5x80

Alt One Armed DB Rows
1x10x40
1x8x50

Machine Rows
2x10x160

Shrugs
2x10x180
1x10x200
1x10x250
1x10x300

CGBP
1x10x45
1x10x65
1x10x95

Skull Crushers
2x10x45

2 Handed O/Head DB Ext
1x10x45
1x10x55

Bench Dips
2x15xBdywt

CG Push Ups
1x35

December 13, 2004

Cardio
45 minutes HIIT

gcs118 · 13-Dec-04, 03:15 PM

What is the superman?

SurfinAmy · 16-Dec-04, 09:26 AM

Quote:

Originally Posted by gcs118

What is the superman?

Check out bodybuilding.com under the back exercises. It really hit my lower back good, but I'm going to begin DL's next back w/out.

Tuesday we did chest & shoulders,
I don't remember all the weights, I haven't even been bringing my notepad to the gym anymore....

Bench Press, 5-6 sets
Incline Bench on Machine - 2 sets
Assisted Dips - 2-3 sets
DB Push ups - 2 sets
DB Shoulder Press - 2 sets
Bent Over DB Lat Rs - 2 sets
Side Lat Raise, DB's - 2 sets
DB Ext Shldr Rotation - 2 sets

I was too whipped to continue after that,
today is legs, I'll be on my own @ the gym.....

-Amy

16-Dec-04, 10:24 AM

No notepad - How do you keep up with what you did so you know what to do next time.

I suspect from looking at your previous numbers that you just put ALL the plates on the bar. Shrug 300 for 10 reps - WOW - do you have any recent shoulder pics?

SurfinAmy · 17-Dec-04, 09:29 AM

Quote:

Originally Posted by a_welch503

No notepad - How do you keep up with what you did so you know what to do next time.

I suspect from looking at your previous numbers that you just put ALL the plates on the bar. Shrug 300 for 10 reps - WOW - do you have any recent shoulder pics?

No, we did it on the calf raise machine. My grip isn't strong enough to hold enough weight to hit it with the bar!

No chance in hell I could hold 300 pounds w/ a bar and shrug 10 times!!!!

As for the notepad, I've just been lagging I guess. It leads to wasted sets while you feel around for the right weight.

Feel Pretty good about my leg w/out yesterday.

12/16/04

Squats
1x10x135
1x8x165
1x8x185
1x6x205
3x7x225

Calf Raise
1x10x250
1x10x300
1x10x330

SLDL DB's
1x10x35
1x10x40
1x10x45

Cambered Bar Curl
1x10x35
1x6x55
1x4x55

Bicep Machine
1x10x40
1x8x50
1x6x50

Also did preacher curls & DB curls

I think I've lost ground on curls and BP. I really, really, really miss working out with my brother and all his knowledge and motivation. It seems I just do so much better with his help and encouragement.

I do love working out with Scott, its just that I really miss my brother, Charlotte, Jaimie, working out together in the garage. I would like to go over and work out w/ those guys one night next week. I could do it now, schools out, got some extra time....

Not too happy about it. We need to find a different program I think. I just don't know what! I really need to get back on track w/ better diet and drinking more water....Maybe the diet is why I'm losing ground, I don't know....maybe I don't have the right fuel in me lately to lift.

-Amy

SurfinAmy · 19-Dec-04, 08:35 AM

12/18/04

Back

There was this guy @ the gym, showed me and Scott some really good exercises for lower back.

First we did this sort of modified DL which really hit it good.

Then there was this contraption we laid on, belly down, wrapped some weight around our ankles and lifted. Did a couple sets of those plus a couple sets of hyperextensions, hit lower back really good!

Assisted P/Ups
2x5x80

Middle Back Shrugs
1x10x45's
1x8x50's

Alt DB Row
2x10x40's

Cable Rows
1x10x80
1x5x120

Some other machine - rows
2x10x140

Shrugs (On Standing Calf Raise Machine)
1x10x250
1x10x330
1x10x375
1x5x480 - Not full range of motion, maybe drop to 450

Abs
Some thing where you pull legs up....did a couple sets, some lady showed me how, they're not sore at all this morning though, will have to try something else....

No time for Triceps yesterday, will have to hit them today...

-Amy

LINDA · 19-Dec-04, 10:52 PM

Why do you do shrugs Amy?

Upper traps, neck and oblique development are things I could never understand any woman wanting.

20-Dec-04, 07:39 AM

Because they look so good?

SurfinAmy · 20-Dec-04, 08:01 AM

Quote:

Originally Posted by Brat

Why do you do shrugs Amy?

Upper traps, neck and oblique development are things I could never understand any woman wanting.

I'm not really wanting big traps or anything, but I'm mainly going for strength. Anyway, I seriously doubt I will end up with a big neck or something!

December 19, 2004

Triceps

CGBP
1x10x65
1x7x95
1x5x105
1x5x105
Switched to Cambered Bar
1x6x95
I don't remember all the exact reps

Skull Crushers
1x8x25
1x7x35
2x5x45

2 Handed O/Head DB Ext
1x10x45's
1x8x55's
2x4x55's

Bench Dips
1x20xBdywt

Close Grip P/Ups
1x25

I'm going to have to start bringing my notepad to the gym again, I've gotten lazy about it. Can't even remember exactly where I am on everything.

Also, I really enjoyed having this entire workout just on triceps. But the thing is that I'm not really sore today....hmmmm....

:confused:

-Amy

gcs118 · 20-Dec-04, 09:38 AM

Those CG pushups, are they the diamond/3-point ones? Either way, very nice job on those!

LINDA · 20-Dec-04, 12:26 PM

Quote:

I'm not really wanting big traps or anything, but I'm mainly going for strength. Anyway, I seriously doubt I will end up with a big neck or something!

LOL - some women get these serious "neck wings" or upper body thickness happening.

I keep forgetting that you are still "playing around, just doing stuff" in the gym. I'd love to see what what would happen if you decided to set a strength or competition goal and design a routine around it.

ajarvis · 20-Dec-04, 01:15 PM

Looks like a killer tricep workout! Maybe you're just not sore yet

Lift2Live · 20-Dec-04, 03:25 PM

Boy, I really wish I could find a girlfriend who took lifting as seriously as you do Amy! (actually i'd like one, period). That's some great work you are doing! Keep it up!

SurfinAmy · 22-Dec-04, 08:16 AM

Brat, well maybe I'm not playing around, just doing stuff, I don't really know. I do try to hit the right muscles & now I have some really good info on improving my bench press, so I am working on that goal right now. I am going to be working really hard on my triceps and I also am adding in abs and doing some grip work. Those are my goals right now I guess.

Yesterday, I don't know what the heck got into me, extra adrenaline or something?

Well, here's yesterday's w/out

12/21/04

Chest/Shoulders, No w/out partner today

Incline BP (machine, isolates each arm)
w/up - 1x10x50
1x8x90
2x5x140
1x4x140

Flat DB BP/ s/set w/ DB p/ups
1x10x35's & 8 DB p/ups
1x10x 45's & 5 DB p/ups
1x10x45 & 6 DB p/ups

Assisted Dips
1x5x60
1x4x60

Machine Flys
1x10x90
1x6x115
1x4x115

Pretty much burned out chest by now....

Shoulders

Seated DB Press
2x8x35's

Machine Reverse Flys
around 5 reps for 3 sets or so, maybe 70 pounds or something.
First time I tried these & loved them. Went really slow, really tried to hit the back part of my shoulders. It was pretty cool & pretty much left my shoulders useless for anything else though.

Front lat raise, alt, DB's
2x6x15's

Side lat raise, DB's
2x4x15's
nothing left, hurt so bad....

Lying rear lat raise, DB's
1x8x15's

BB Upright Rows
1x10x50
1x6x70
1x5x70

After that I really felt like walking around town so I did!! Later I retraced the route in my car. It was exactly 10.1 miles I walked. Felt good though. I have a blister on one of my toes today though & that sucks.

Feel that I had a good w/out yesterday

:

-Amy

ajarvis · 22-Dec-04, 08:57 AM

10.1 miles! Thats a long way to walk

Looks like a great workout Amy!!

: (as usual) Do you prefer machine for incline BP or BB?