Feb./Mar. 2005 _ Brat's "Goodtime" Journal

[CF-OC_gal]

Feb. 16 - 40 min.yoga

WT:130 lbs

I'm going on a salsa, natural corn chips and red wine diet! The ice cream gave me a bout of excema! It iches.

[CF-OC_gal]

Feb.17 - Leg Workout

Wt: 130lbs
TOD: 7:30 pm

1. Squats: (65x10, 85 x8) 105x5, 116x4
2. Box squats: (straddling a small 13"high bench) 65x5, 65x5
3. Good mornings: (65x10) 75x5x5
4. Dumbell Lunges: 17.5x5, 20x5
5. Seated Calf raise: 30x10 x 10 *

*bigtime freakish muscle cramps in calves that won't go away. They felt like hellish hard knots that prevented going a full range of motion and still haven't relaxed.

Other than that , pretty good workout. Tried raising the safety bars but I hit them before parallel that way so I lowered them again. Hopefully I'll never have to fail and crawl out!

[CF-OC_gal]

Feb.18 - 45 min walk

Wt: 132 lbs

[Life]

Originally Posted by Brat

*bigtime freakish muscle cramps in calves that won't go away. They felt like hellish hard knots that prevented going a full range of motion and still haven't relaxed.

Ugh. Hate that. I got them when I did the treadmill once, it wasn't pretty.

[CF-OC_gal]

Feb.19 - Chest and Shoulder Workout

TOD: 4:30 pm
WT: 133 lbs (morning)

1. BB flat bench press: (55x10, 70x8) 85 x 5, 85 x 5
2. Incline DB press: (20 x 8) 25 x 5 x5
3. Rope tricep pushdown: 50x 8, 40 x 10
4. DB Cuban Press 8lbs x 8x 6x 6
5. L-Lateral Raise: 5 lbs x 8
6. Side Lying Dumbbell Abduction: to 45° 5lbs x 8x8
7. Low Pulley External Rotation: 10lbs x 7x7 (lowest setting)

Good workout - the weight was right for everything

My leg muscles are still tense. I think I haven't been getting enough calcium and magnesium. I'm also dealing with a bit of stress

[gcs118]

I've just been curious, when you say for example 25 x 5 x 5...are you really doing 5 sets of 5? Or 8 lbs x 8x 6x 6? I'm not sure how that translates?

[CF-OC_gal]

Originally Posted by gcs118

I've just been curious, when you say for example 25 x 5 x 5...are you really doing 5 sets of 5? Or 8 lbs x 8x 6x 6? I'm not sure how that translates?

Sorry! The shorthand I learned was stating the weight used first and the number of reps each set after.

25 x 5 x 5 = 25lb dumbells used for 2 sets of 5 reps each

8 lbs x 8x 6x 6 = 8 lb dumbell(s), depending on whether it is single arm or both at once, 8 reps the first set, 6 reps the second set and 6 reps the last set.

If I had written:
45x10, 70 x 8 x 6

That would mean the first set using 45 lbs for 10 reps then 70 lbs for the second set for 8 reps and 70 for the last set doing 6 reps.

I have an old reference book - The Golds Gym Book of Bodybuilding. It is the shorthand used in there.

[gcs118]

lol ooh ok makes sense to me now. I had seen 10 x 10 before and I was hoping you did not just do 100 reps of one exercise!

[CF-OC_gal]

Originally Posted by gcs118

lol ooh ok makes sense to me now. I had seen 10 x 10 before and I was hoping you did not just do 100 reps of one exercise!

LOL - As much as I'd like to keep up with "the big boys" and the "spandex aerobic queens". I have no stamina for volume! Well i take that back. If someone bet me I couldn't do 10 sets of 10 wrist curls or crunches with my feet held down, well ??? I'd probably do it but as a rule I wouldn't.

[CF-OC_gal]

Feb.20 - Cardio workout

30 minutes on Lifecycle
5 min warmup (L1)
5 min (L2)
6 min (L3)
intervals 60/30 (L4/L2)
8 min cooldown (L3 -> L1)

max working HR: 148-153 bpm

WT:130lbs

Feb. 21 - Day off

[CF-OC_gal]

Feb. 22

TOD: 8:30 pm
(5 min. elliptical + light DB work)

lbs x reps
1. Deadlifts - (95x 10, 115x 8) 135x5
2. Hyperextensions - 15 x 13
3. Bent over BB rowing - (45 x 10) 70 x 5, 70x 5
4. Rev. grip narrow pulldown - 105x6x5
5. DB curls - 15x8x8

Not a great workout. Felt like it was too late in the day.
__________________________

[CF-OC_gal]

Feb 23 - Flexibility Workout

40 min. dance DVD and yoga cooldown.

[CF-OC_gal]

Feb. 24 - (priorities!) Walked around the boat show for 2 hours. Didn't have anything left for formal cardio so I did 40 min. yoga.

Feb.25 - Leg Workout
WT:132 lbs
TOD: 3:30 pm

1. Squats: (55x10, 85 x8) 105x5x5
2. Box squats: (straddling a bench) 65x4, 85x3 (actually failed while trying to rise from sitting so had to execute "crawl out" plan)
3. Good mornings: (45x10) 70x5x5
4. Leg press: (45 deg) 180x5x5
5. Standing Calf raise: 220x8x8 (with holds at top)

Felt like I wasn't trying very hard but these are good working weights to stay at and they are improvements. I've noticed that the "number" bothers me so I'' stay at this until I can relax about it.

[CF-OC_gal]

Feb.26 - Chest and Shoulder Workout

TOD: 5:50pm

1. BB flat bench press: (55x10, 70x8) 85 x 5, 90 x 2 +1 more with spotter
2. Incline DB press: 10 x 10, 25 x 5 x5 (trying the 27's next week )
3. Cable tricep pushdown: 45 x 10 x 10
4. DB Cuban Press 8lbs x 8 x7x7
5. L-Lateral Raise: 5 lbs x 10
6. Side Lying Dumbbell Abduction: to 45° 5 lbs x10x10
7. Low Pulley External Rotation: 10lbs x 9x9

I guess this is a good program! It's 3 weeks now and my weights are almost as much as they've ever been. Thanks guys.

Now I don't really care too much about what kinds of exercises people do in the squat cage or whether girls take up floor space doing sets of 20 with 5 lb dumbells... BUT... the adjustable incline benches at my gym are few and far between. I do complain when 2 guys are taking turns doing 20 reps of shoulder shrugs with 3 different sets of dumbells lined up on the only free adjustable bench when the rack they came from is less than 2 feet in front of them!!!?!!!! At about rep # 18 I just asked the guy if he was just using the bench to hold his weights.

[luke.w]

Originally Posted by Brat

Feb.26 - Chest and Shoulder Workout

Now I don't really care too much about what kinds of exercises people do in the squat cage or whether girls take up floor space doing sets of 20 with 5 lb dumbells... BUT... the adjustable incline benches at my gym are few and far between. I do complain when 2 guys are taking turns doing 20 reps of shoulder shrugs with 3 different sets of dumbells lined up on the only free adjustable bench when the rack they came from is less than 2 feet in front of them!!!?!!!! At about rep # 18 I just asked the guy if he was just using the bench to hold his weights.

why these guys can't "deadlift" the dumbells off the ground is beyond me