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

[CF-OC_gal]

Mar.8 - Back workout

WT: 130lbs
TOD: 8:35pm

(lbs weight x reps)
1. SL Deadlifts- (95x10, 115x8) 135 x 5 x 5
2. Hyperextensions - 15 x 15
3. Bent over BB rowing - (45x10) 70x5x5
4. Reverse close grip pulldown - 105 x 6 x 5
5. DB curls - 15 x 8 x 6

A really great day! I was stronger than I thought I would be. I may just advance by one rep here or 5 lbs there, but I don't care. I'm moving in the right direction. Over 6 months back into it and I haven't yet plateaued, just slowed! On the way home I was feeling so energetic I felt like turning around and working out all over again!

[Life]

Brat, awesome work!

It's good to see you so motivated... reading your journal and others helps me keep going on my quest, too!

Keep it up!

[gcs118]

He's right, you're putting up pretty good numbers! Those SLDLs and BORs especially. Fantastic job!

[CF-OC_gal]

Thanks guys! And thank you Mom for the strong back : (now what can we do about those weak-ass legs?)

My son has started training one day a week with his Dad. He's a classic ectomorph. He was showing off his newly rounded bicep to me when I showed him mine. He spontaneously spurted out "Wow, Mom you've got big arms!" Then he came over an gave it a squeeze only to feel the tricep area collapse in his hand like jello. LOL He has now learned the concept of muscle giving shape to bodyfat! (I store a lot in the back of my arm but it doesn't jiggle)

[CF-OC_gal]

Mar.9 - 10 min yoga-style warmup, 30 min dance DVD

Mar. 10 - 30 min yoga (switched gym routine to Fri. to fit work shedule this week), was well needed as hamstrings are still sore after last W/O.

[CF-OC_gal]

Mar.11 - Leg Workout
WT:132 lbs
TOD:9.00 pm

1. Squats: (45x8, 85 x8) 105x5 110x5
2. Box squats: (lowest bench) 70x4x4
3. Good mornings: 70x5x5
4. Lunges: 20lb DBs x5x5
5. Seated Calf raise: 25 x 10, 30 x 10 (I'm still holding a lot of tension in my calves - they tend to cramp up with these)

[gcs118]

If the seated calf raises are giving you trouble, have you tried them standing with the barbell recently? I think they are much more natural and you can go heavier with them.

[CF-OC_gal]

Originally Posted by gcs118

If the seated calf raises are giving you trouble, have you tried them standing with the barbell recently? I think they are much more natural and you can go heavier with them.

I rarely do seated - mostly standing. Now I am alternating them. The problem is partly because I've lost a lot of ankle ROM in the seated position (arthritis setting in). It workes the soleus more whereas standing hits the inner and outter heads more. Size and strength-wise they are proportioned. I just think that the tightness is a sign of tension that needs addressing.

[CF-OC_gal]

Mar.12 - Cardio Workout

30 minutes Rowing

5 min - Level 6 resistance HR - 127 bpm
5 min - L 8, HR - 133 bpm
15 min - L9, HR - 143-153 bpm
5 min - L6 cooldown

[gcs118]

Originally Posted by Brat

I rarely do seated - mostly standing. Now I am alternating them. The problem is partly because I've lost a lot of ankle ROM in the seated position (arthritis setting in). It workes the soleus more whereas standing hits the inner and outter heads more. Size and strength-wise they are proportioned. I just think that the tightness is a sign of tension that needs addressing.

You're right about hitting the soleus, that's also why I alternate seated and standing. Anyway...good luck, hopefully there is no more pain!

[CF-OC_gal]

Eehhh! I can live with what life dealt me! My calves are not a weak spot although if you look hard my left one is lagging in development behind the right. For me it doesn't matter anymore.

Mar. 13 Workout - Chest & shoulders

TOD: 5:30pm
WT: 132 lbs

1. BB Bench press - (45x10, 65x8) 90 x 5, 85 x 5
2. Incline DB press: 15 x8, 27x5x6
3. Cable tricep pushdown: 45 x 10 60 x3 + 40 x 5 drop set
4. DB Cuban Press 8lbs x8x8x8
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 9x7
bonus - DB wrist curls 8x 20

[CF-OC_gal]

Mar. 14 - day off

Mar 15 - Back
WT: 132 lbs

TOD: 7:50 pm
(5 min. warmup on stationary bike, 5 minutes light DB work)

(warm up sets) lbs x reps
1. Deadlifts - (65x 10, 115x 8) 140x5, 150x5
2. Hyperextensions - 20 x 13
3. Bent over BB rowing - (50 x 8) 75x4x4
4. Rev. grip narrow pulldown - 105x7x6
5. DB arm curls - 15x8x8

I was just plain "on" today. I swear my back can't be stopped. On the first working set I could have gone higher on everything. Well one down (deadlifts), 2 to go for my goal of lifting my body weight as a working weight for reps. No surprises there. The nice thing is the last time around lifting this weight I would use wrist straps, a belt and even knee wraps at times! Now it's just gloves.

Sorry for not being around much with other's journals. I'm super busy with work these days.

[gcs118]

Wow deadlifts already up to 150 lbs. You'll be at 225 x 5 in no time! That'll be pretty impressive and I'm sure you're closer to it than you think you are. As always, a good looking workout :

[CF-OC_gal]

Originally Posted by gcs118

Wow deadlifts already up to 150 lbs. You'll be at 225 x 5 in no time! That'll be pretty impressive and I'm sure you're closer to it than you think you are. As always, a good looking workout :

Thanks. I don't know that 225 is something I want. My blouses and jackets are starting to tighten up across the upper back and shoulders. Even broader shoulders don't really fit the profile of a demure woman. (LOL) My arms are also looking "sick". It's outta control.

Is there really such a thing a "maintenance" or is it all about swinging the pendulum between almost fit enough and overkill? (the question is rhetorical)

Mar. 16 - 15 minutes full body stretching and 15 minutes of Ab exercises.

Mar 17 - Chest Workout
(my left ankle was in the second day of a lot of unexplainable pain so I did a chest workout. Half way through it I suddenly realized that the ankle pain had completely stopped!)

TOD: 4.45 pm
WT: 134 lbs

1. BB Bench press - (55x10, 75x8) 90 x 4, 85 x 5
2. Incline DB press: 12 x10, 27x5x5
3. Cable tricep pushdown: 60 x 5 45 x 10
4. DB Cuban Press 8lbs x8x8x8
5. L-Lateral Raise: 5 lbs x 10
6. Side Lying Dumbbell Abduction: to 45° 8 lbs x 8 x 8
7. Low Pulley External Rotation: 10lbs x 8 x8

Mar. 18 - Yoga (25 min.)

Mar. 19 - 40min. walk

I had a couple of really late nights working this week. I've cut way back on the cardio and finally am able to hold onto a couple of new pounds. I was supposed to be finished with this gym split by now but I think I want to see it through another week or 2 and keep the cardio low.

[CF-OC_gal]

Awesome, a simply awesome workout today. I haven't felt this "in control" of a leg workout in a long time. I put the weights up or surpassed the reps past my predicted amounts on a lot of things. I wonder if it could be that I completely minimized the cardio I do and repalced some of it with flexibility.

I've also been noticing that the workout puts the fatigue up high in the thigh like an elastic bandage around the upper thigh rather than in the outer quad as with my previous leg/squat routine.

Mar. 20 - Leg Workout

WT:133 lbs
TOD:9.00 pm

1. Squats: (65x10, 95 x8) 115x5x5
2. Box squats: (lowest bench) 75x4x4 (easily)
3. Good mornings: 65x10, 75x5x5 (easily)
4. Leg Press: 180 x 8, 200x7 (I was supposed to stop at 5 reps on these!)
5. Standing Calf raise: 220 x 9 x 8 (Still getting cramped up in the rt calf)

Mar. 21 - Day off

A couple more weeks and this one is done.

BTW - the coffee situation is improving but not as much as I would have liked. It's going to take a couple of more weeks to reduce it down, but I am only taking one per day for most days of the week.