Laura's Journal: Strength & Endurance

laura817 · 31-Jul-04, 09:10 PM

Hello again! I figure it's time to start a new journal. I really don't have any goals set other to be content and happy. Maybe this journal can provide some helpful information to others. I guess my main purpose is to show that lifting heavy will not make a girl "bulky" or "manly". A girl can still have definition in her body while still be feminine. So it begins.....

Stats:
5'3"
Female
~112-lbs
~16% BF

:: I will provide pictures later on ::

laura817 · 31-Jul-04, 09:23 PM

07.31.04 -- Saturday

10:00 a.m. -- [ Chest & Triceps]
Combined weight total
Unassisted weighted dips x bw - 8 reps
Unassisted weighted dips x bw x 25 lbs - 8 reps
Unassisted weighted dips x bw x 35 lbs - 7 reps *Mpg - quality is not the best
Unassisted weighted dips x bw x 45 lbs - 4 reps *Mpg - quality is not the best
65 lbs -- Barbell Bench Press -- 1 x 8
85 lbsX -- Barbell Bench Press -- 1 x 7
95 lbsX -- Barbell Bench Press -- 2 x 4
60 lbs -- Cable Crossover -- 2 x 8
80 lbsX -- Cable Crossover -- 2 x 7
35 lbs -- Two hands dumbbell triceps extension -- 1 x 8
40 lbsX -- Two hands dumbbell triceps extension -- 1 x 7
45 lbsX -- Two hands dumbbell triceps extension -- 1 x 8
50 lbs -- Close grip barbell triceps pushdowns -- 1 x 8
65 lbsX -- Close grip barbell triceps pushdowns -- 2 x 5-6

[ Cardio]
30 min Interval Training
2 min walk -- 15 incline -- 3.5 mph
1 min jog -- 10 incline -- 5.0 mph
2 min walk -- 15 incline -- 3.5 mph
1 min sprint -- 2.0 incline -- 8.0 mph
Repeat

abarlament · 01-Aug-04, 12:23 AM

Nice work on the weights there Laura. Nice videos too, that's a great dip (+45), you top out lots of boys on that one.

AnnaD - TX · 01-Aug-04, 07:47 AM

Thanks for posting a new journal!

**dianas05** · 01-Aug-04, 09:12 AM

I'm really glad you decided to start a new journal, Laura! Those lifts are just awesome!!!

:

**cursor** · 01-Aug-04, 10:03 AM

This is just fabulous ... another quality Laura Journal!

Thanks for sharing.

laura817 · 02-Aug-04, 02:11 AM

08.01.04 -- Sunday

11:00 a.m. -- [ Shoulders & Biceps]
Combined weight total
60 lbs -- Shoulder Press -- 1 x 8
70 lbsX -- Shoulder Press -- 1 x 6
35 lbs -- DB Forward Laterals -- 2 x 7
70 lbs -- Cable Upright Rows -- 1 x 8
80 lbsX -- Cable Upright Rows -- 1 x 6
40 lbs -- Barbell Curls -- 1 x 7
50 lbsX -- Barbell Curls -- 1 x 6
30 lbs -- DB Alt Curls Incline Bench -- 1 x 8
35 lbsX -- DB Alt Curls Incline Bench -- 1 x 6
17.5 lbs -- Concentration Curls -- 1 x 8
20 lbsX -- Concentration Curls -- 1 x 7

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Comments: Since my upper body has developed rather quickly, I decided to do only 2 sets with 3 exercises.

I didn't really have a great workout this morning. It was a combination of staying out late and having 1 shot of liquor due to high peer pressure from friends. I haven't drink in a year and 1/2 so it didn't take me much to get me kind of drunk. If anyone knows me, they know no one can pressure me do anything without me wanting to do it. Somehow last night, I just wanted to be normal for once and not be so different. I realized that was quite stupid of me. Mistake learned. I don't mind being different, that's what makes me who I am.

laura817 · 02-Aug-04, 02:20 AM

Abarlament -- Thanks! I saw a guy at my gym doing the weighted dips with the 25-lbs one day and I told myself one of these days I will be able to do that. One month later, I did accomplished my goal and some.

Anna -- No problem. This is a great experience to learn from one another.

Diana -- My old journal was getting quite long. How's your workout coming along?

Cursor -- Another quality Laura Journal??? I think you have too much confidence in me. I appreciated it though. Itâ€™s always nice having someone believing in you.

**dianas05** · 02-Aug-04, 11:04 AM

These couple of days I've been resting because of work, but I'm getting started again on Wednesday with Leg training. My diet is going great though!

In no time, you'll have a long journal again, Laura.

DaRkAnGel · 02-Aug-04, 11:40 AM

Damn 20 pound dumbbell for concentration curls.... that's pretty good, especially for your weight. Nice shoulder press as well ... 35 pd dumbbells... i dont see that often.

dtc118 · 02-Aug-04, 01:58 PM

Hi Laura. You really are doing an amazing job with your conditioning. You are far surpassing me on the weighted dips. I love the video, keep them coming. Keep up the great work!

laura817 · 02-Aug-04, 10:13 PM

08.02.04 -- Monday

5:30 p.m. -- [ Back & Abs ]
Combined weight total
Unassisted Pullups -- 4 x 6-7
80 lbs -- T-Bar -- 1 x 8
90 lbsX -- T-Bar -- 1 x 7
95 lbsX -- T-Bar -- 1 x 7
100 lbsX -- T-Bar -- 1 x 5
115 lbs -- ISO Lateral Low Row -- 1 x 7*
135 lbsX -- ISO Lateral Low Row -- 1 x 6
155 lbsX -- ISO Lateral Low Row -- 2 x 4-5
70 lbs -- Cable Pulldowns -- 1 x 7
80 lbsX -- Cable Pulldowns -- 1 x 7
90 lbsX -- Cable Pulldowns -- 2 x 5
35 lbs -- Weighted Hyperextension -- 4 x 7

Abs
Weighted Decline Crunches
Bicycles
Decline Twist

*Assuming the bar is 45-lbs

[ Cardio]
30 min Interval Training
5 min walk -- 15 incline -- 3.5 mph
1 min jog -- 10 incline -- 5.0 mph
2 min walk -- 15 incline -- 3.5 mph
1 min sprint -- 2.0 incline -- 8.0 mph
Repeat

---------------
Comments: I am completely exhausted. I have a coed softball game tomorrow so I need to reserve some energy.

On another note, I plan on going to my first bodybuilding/figure competition this Saturday. Hopefully, it won't make me want to compete. Knowing me, I probably will want to try it because I have never done it.

laura817 · 02-Aug-04, 10:25 PM

Diana -- Your diet looks really good. It's important that you enjoy what you eat; it makes things so much easier. Wednesday is legs, huh? I am doing legs on Wednesday as well.

DarkAngel -- My body has really transformed quite a bit. A lot more developed areas than I expected and the shoulders are one of them. I tried not to push it as much on shoulders and arms where as back I do a lot more volume hoping it will respond.

Dtc118 - Thanks! I am not sure what my long terms goals are, but I just want to have strength while maintaining my endurance. I like the fact that I am versatile to do both.

AnnaD - TX · 03-Aug-04, 09:21 AM

You have to keep me (us) informed on the BB show. I was going to attend one here in Houston this past July, but I could not make it. I really regret it now, because I know being around that atmosphere would make me want to reach my goals faster!

lac2t · 03-Aug-04, 10:12 AM

wow your program looks great...i'm thinking about copying it (just with much much lighter weights

)

about how longs does the weight part of your routines take you? how much recovery time do you give yourself between sets? have you ever had any problems with shin splints from walking on the treadmill at such a high incline?

thanks for the info and keep up the awesome work!