Amy's Workout Log (II)

SurfinAmy · 02-Nov-04, 09:52 PM

Ya, the other one was just getting so long, I'm starting a new one. Well I had an awesome workout today. There's an old man at the gym who seems to have taken an interest in me. So today he was showing me different exercises I can do to help strengthen my grip. He's REALLY strong for his age, it's pretty impressive.

Tuesday, Nov 2, 2004

Legs & Biceps

Squats
1x10x115
1x8x135
1x6x165
1x10x185
1x20x185**
1x20x135

SLDL - BB
1x10x60
1x10x90
1x10x90 - Here's where a stronger grip would really help

HamTractor
1x10x120
1x10x135

Calf Raises
1x10x150
1x10x225

EZ Bar Curls
1x10x40
1x8x60
1x7x60

Alternating DB Curls
1x8x25's
1x8x25's
1x10x25's

** On those squats, I know that's a lot of reps on my heavy set, but I just feel scared to up the weight?? I don't know why I'm scared so much of injury on squats, I mean, the bars are right there on either side in case I lose it.

Should I just go ahead and add more weight?

-Amy

LINDA · 02-Nov-04, 11:59 PM

I can't believe you do all those sets of squats for all those reps! I die doing just one set of more than 10-12 reps with no weight on my shoulders!

If you can do it why not go up in working weight?

**Lady C** · 03-Nov-04, 07:17 AM

I agree with Brat. You definately can increase the weight substantially if you can do 20 reps @ 185. I would start at 185 as my low range and target something much higher as my work set. You need to get the reps as low as 4 to be gaining more muscle. Too many sets and you are just wearing out the muscles before they are truley taxed.

SurfinAmy · 03-Nov-04, 08:05 AM

"wearing out the muscles before they're taxed" ?? hmmmmmm.

Well, I haven't been sticking to Cursor's split except for working those body parts on those days. Although I would like to, its just, especially on the squats, hard to say what weight 4 reps would be. Plus, my quad muscles are pretty big, I don't really want them any bigger here lately.

Well, maybe next time I will up it to 205. I have done that weight before, it just kinda creeps me out is all....

Heading to the gym this morning for cardio, I can't wait to get it in. I'm getting so addicted to the cardio and I always look forward to it.

I also met this really cool lady at the gym yesterday. Ends up that we both work at the same place but on different wards. Too bad she usually does her lifting in the am because she would make a fantastic w/out partner. I can tell she's really into it and all plus our personalities clicked right away......
Well, my boyfriend is trying to adjust his work schedule so he can work out with me more, that would be really awesome too. We worked out a couple of times together and it was pretty cool.

-Amy

**Lady C** · 03-Nov-04, 08:16 AM

Quote:

Originally Posted by SurfinAmy

"wearing out the muscles before they're taxed" ?? hmmmmmm.

With doing so many reps, you are building up the latic acid and not taxing the muscle itself. Do the 205 or even 225 and see how many reps you can do. After my warm-up, I did 3 sets of 8 reps, two days ago and can hardly walk still. Keep doing aerobics and the quads won't get bigger but they contribute to overall bodybuilding or fat losses.

Quote:

Originally Posted by SurfinAmy

Too bad she usually does her lifting in the am because she would make a fantastic w/out partner. I can tell she's really into it and all plus our personalities clicked right away......

So why not adjust your schedule to match hers - Instant workout partner.

SurfinAmy · 03-Nov-04, 08:22 AM

Dang! 225 really intimidates me, I will think about it. Probably you had your hubby standing right there with you though huh when you did the 8 reps, that probably contributes significantly to your confidence.
O.K., next time I do legs I will try the 205 and build slowly from there until I can gain more confidence. Maybe buying a weight belt would help too. Geez, remember how much weight Atherjen was doing? That girl was bionic or something!

I wish I could adjust my schedule, but I cant (work hours)

-Amy

Lift2Live · 03-Nov-04, 11:21 AM

Hey Amy. That's some kick-as* squatting! You must have some awesome legs? (not meant to sound like i'm a pervert, lol). I just wanted to say I agree with the others in that you should increase the weight. Lifting heavy weights is a huge mental game. If I am lifting a 'new' weight and I am timid about it, i'll fail well before I want to but, if I take a very aggressive approach to it, I will usually go beyond my rep range on that set and so on. It's nuts but mental barriers can really hinder a lift. It has me many times in the past. Just tell yourself that the new weight is nothing, it's only a few pounds more than what you are already doing and nothing has changed physically to intimidate you. You know you can get 20@185 so 10 @ say 215 would be easy. Work the weight, don't let it work you!

Awesome job through and through all the same!

**Lady C** · 03-Nov-04, 11:29 AM

Quote:

Originally Posted by SurfinAmy

Dang! 225 really intimidates me, I will think about it. Probably you had your hubby standing right there with you though huh when you did the 8 reps, that probably contributes significantly to your confidence.

Nope! Actually, you have it easier than I do. I have no cage to catch the weight if it falls. I have an old-fashioned squat rack (two posts). I think I am doing great at being able to squat my body weight. Some day I will make it up to 205

Chipperoo · 03-Nov-04, 01:34 PM

Quote:

Originally Posted by SurfinAmy

Hi Chip, how's life? You are still going strong I see. On those T-Bar Rows, am I supposed to be adding in the weight of the bar too? That's the Olympic 45 pound bar?
Does that 180 lbs include the bar weight?
-Amy

Hey Amy, good to see ya' back around

Those are actually done on a Cybex plate loaded machine.

I've never done the ones where you load one end of a bar (that is what you're talking about, right?).

I would assume you don't really use the bar weight when you're documenting those kind, though, since you're not lifting the entire bar. So you'll be lifting a bit more than the plates that are on it, but what does that matter when you're logging them, right?

LINDA · 03-Nov-04, 01:34 PM

Quote:

Originally Posted by Lady C

Keep doing aerobics and the quads won't get bigger but they contribute to overall bodybuilding or fat losses.

What exactly is the science behind that?

I've not heard it so cut and dry before that aerobics stunts muscle growth!

Is that any aerobic activity and how does nutrition genetics and rest play a role in it?

FatBastard · 03-Nov-04, 01:39 PM

Are the safety bars adjustable?
On the gym that I go to they are.
If u'r not doing asstograss squats, u can potentially go lower, so if u cannot lift up the weight on a squat, just go lower and rest the squat bar on the support bars.
Try this with a low weight (eg 115), till u are comfortable with the idea of failing.

**Lady C** · 03-Nov-04, 02:15 PM

Quote:

Originally Posted by Brat

I've not heard it so cut and dry before that aerobics stunts muscle growth!

It doesn't stunt growth. They tend to be opposites. One builds muscle where the other tends to keep it lean. It is really hard to build lots of muscle while doing lots of aerobics.

Quote:

Originally Posted by Brat

how does nutrition genetics and rest play a role in it?

This is a major factor - everyone is different.

LINDA · 03-Nov-04, 03:19 PM

Good, for a moment there I thought you were discouraging doing aerobics because it will stop you from growing muscle. Lean is lack of fat so I guess aerobics helps with the quality aspect.

Quote:
Originally Posted by Brat
how does nutrition genetics and rest play a role in it?

Quote:

This is a major factor - everyone is different.

????? (nevermind - I don't want to hijack amy's journal)

kenyon21 · 04-Nov-04, 01:48 PM

Quote:

Originally Posted by Lady C

Keep doing aerobics and the quads won't get bigger but they contribute to overall bodybuilding or fat losses.

I also don't see your logic behind that... While i completely agree that the extra muscle will contribute to more fat loss b\c of the higher metabolic rate, doing squats on a Body-Building rep scheme is going to make your quads get bigger regardless of doing aerobics or not. Granted she won't build massive quads, obviously, but they will still get bigger, at least the quads themselves will i don't know what Amy's body type is in terms of BF%. If that made any sense.

Maybe i understood wrong and you meant that by adding the muscle mass on it would help her legs get smaller because of the upped metabolic rate and aerobics?

sillyme · 04-Nov-04, 09:37 PM

Quote:

Originally Posted by Lady C

I agree with Brat. You definately can increase the weight substantially if you can do 20 reps @ 185. I would start at 185 as my low range and target something much higher as my work set. You need to get the reps as low as 4 to be gaining more muscle. Too many sets and you are just wearing out the muscles before they are truley taxed.

Me too! I agree with both of them.

I've seen your pics. I KNOW that you can do heavier squats. Unless you have a spine/knee problem?