Lean and Mean for Senior Year

[Sophie]

Leg Day
21:10 minutes
120 av HR
159 max HR
96 calories burned

Deadlifts-155-3 GRRRRR
Kneeling Hamstring Curl - 15-7
Glute-Ham Raise - 45-5
Single Leg Split Squat - 15-8
Lunges-15-8
Leg Press-140-10
Calf Raises-100-10
Jump Squats-15-10
Side Bends-10-15
Medicine Ball Twists-10-10

Deadlifts are driving me CRAZY!!! Saturday I think I'm going to do Romanian DL to grip failure and then next week drop the weight and increase the reps to 8-10 and work up more. SO FRUSTRATING!!!

[Sophie]

9/29
Push Day
34:12 minutes
114 av. HR
144 max HR
139 calories

DB Bench Press - 25-8-8-8
Incline Bench Press - 55-7-8
Flyes - 17.5-8-8
BB Military Press - 50-4-4
Lateral Raise - 12.5-8
Front Raise - 12.5-8
Triceps Kickback - 15-8-8
Triceps Extension - 25-8-8
Triceps Pushdown - ~50-8-8
Kneeling Cable Crunch - 75-8-8
Lever Push Crunch - 70-10-10

9/30
Leg Day
52:35 minutes
129 av HR
163 max HR
278 calories burned

Deadlifts-140-9-9-9 (when grip failed on sets 2 and 3, picked it up until I hit 9 reps)
Kneeling Hamstring Curl - 15-8-8-8
Glute-Ham Raise - 45-6-6
Single Leg Split Squat - 15-8-8-8
Lunges-15-8-8-8
Leg Press-140-10-10-10
Calf Raises-100-10-10-10
BB ATG Squats-30-8-8-8 (First time I've ever done them as my Achilles wasn't flexible enough before. Should be sore tomorrow.)
Side Bends-10-15-15
Medicine Ball Twists-10-10-10

Took progress pictures today. I'll try to get them up online sometime this week.

[Sophie]

I did lift on Wednesday, just really haven't time to sit down and write anything since then. It's been rather hectic and I had to cut my routine way short Wednesday.

18:22 minutes
124 av HR
154 max HR
89 calories burned

BB Curls - 45-4-2
Preacher Curls - 15-8
Hammer Curls - 15-8
Seated Row - 115-4-4
Assisted Pull Up - 28-4
Bent Row - 30-8
Shrugs - 30-10
Back Extension - 110-15 (too light)
Reverse Flyes - 55-8
Swiss Ball Jackknife - 10
Vertical Leg Raises - 10

I was supposed to do HIIT today but I didn't have the time.

And I wasn't all that sore from the ATG squats until later in the day Wednesday, and I was a even more sore when I woke up Thursday. Feeling pretty hood today though.

[minime]

are you using a mixed grip for deadlift?

[Sophie]

Originally Posted by minime

are you using a mixed grip for deadlift?

Yes. My right hand is smaller than my left so even when I have it underhand, it still just can't hold on it. I usually have my left hand under and my right hand over. Trying it the other way was worse for my right hand.
~~
Here are my recent progress pictures.
http://angel.catfangz.com/poses/month1/1month.html

[LiftGirl]

Keep up the good work Sophie. Your progress pics look great!

[Sophie]

I'm still around. I didn't work out at all last week because I was trying to get all of my work done for this week before Thursday which is when I left to go to NYC for the weekend. I did TONS of walking aroudn NYC, but not lifting. I got to the gym today and will try to update with my workout stats when I get off work tonight.

[Sophie]

I'm still around. I haven't been too consistent in getting the the gym the past few weeks. Hopefully I can be more consistent now.

I went to the campus dr. and found out that the pain I've had in my hand for a while is a pinched nerve so I'm doing so work with the athletic trainers to try to build up the strength in that hand. My grip failing makes a lot of sense to me now as do other things.

I"ll try to check in as much as I can.

[Sophie]

So, the gym hasn't been first on my list of things to get accomplished. It's been okay and the mirror doesn't show too much of a backward trend. I definitely am looking forward to semester break so I can get to the gym ore regularly.

[gcs118]

good to here that your image still remains mostly the same even with some missed workouts. it'll feel good when you have the time to get back at it!

[Sophie]

I've had a pinched nerve in my right hand for months now. Still do but it's getting better slowly. I had to drop the weight on the deadlifts down to 135 from 155 lbs because my grip was so weak.

Well, yesterday I wanted to see where I stood with the 155. Could I pick it up still? Rep it? How much had I lost? etc.

I have lost NOTHING and am just where I left off. I did two sets for 5 and 4 reps respectively. SO EXCITED!!!!!

AND the semester is almost OVER so I can get back to training!!!!!!

[Sophie]

Had a pretty good workout last night. The workout was a little long though and I didn't do 3 sets of most of the leg exercises like I would want to so I may drop one or two of them. I haven't decided yet.

47.5 minutes
146 av HR
179 max HR
315 calories burned

Leg Extension - 50-12-12-12
Seated Hamstring Curl - 50-12-12-12
Squats - 45-10-10
45 degree Glute-Ham Raise - 45-8-8
Reverse Hyperextension - n/a-8-8
Lunges - 15-8-8
Side Lunges - 15-8-8
Leg Press - 110-10-10
Calf Press - 110-10-10
Side Bends - 10-10-10
Medicine Ball Twists - 10-10-10