So I took a niiiice long rest this weekend, no workouts of any sort for 2 days straight. I felt FANTASTIC when I hit the gym this morning for my Deadlift workout (and the big Pull-up Finale)!
Today's workout:
Sumos
3 x 245
3 x 260
3+ x 275....8!
YES! Wow - what a rush. Endorphins kicked in hard, for an instant when I was done I felt like puking, and then like crying hahah...then I thankfully pulled it together before either happened. I'm such a girl ;)
Front Squats
10 @ 85, 8 @ 75
Good Mornings
2 x 12 @ bar
Leg Press
3 x 8 @ 270
Machine Hip Adduction
2 x 15 @ 165
DB Walking Lunges
1 x 25 @ 25
Standing Calf Raises (dammnit! the seated calf extension machine is STILL broken)
3 x 12 @ 150
Seated Curls
3 x 8 @ 95
DB Walking Lunges
1 x 25 @ 25
25 mins cardio PM (easy run...HOT outside, omg!)
Feeling good...one more week of this then deload/rest.
Monday, May 3, 2010
Operation Pull-Ups: The Finale
Well, the finale wasn't as Grande as I'd hoped! Here's today's Go For the Goal...6 pushups!
I said I wouldn't be disappointed if I didn't make 6, but truth be told, I am a *little* disappointed :)
I did do better than this, this was not my best performance. THAT would be this day...Day 23:
So...Operation Pull-Ups is not over by any means, but my daily chronicalling of this journey will be taking a little break. As the (very correct) commentor said - more sets and some negatives will help. I plan to continue to "max" on unassisted sets as I've been doing, try to incorporate some negatives, and go and do a few sets on the assisted machine.
When I get 6 solid, Ahhh'll beee baaahhhck! ;)
I'm a huge dork, thanks for playing along!
I said I wouldn't be disappointed if I didn't make 6, but truth be told, I am a *little* disappointed :)
I did do better than this, this was not my best performance. THAT would be this day...Day 23:
So...Operation Pull-Ups is not over by any means, but my daily chronicalling of this journey will be taking a little break. As the (very correct) commentor said - more sets and some negatives will help. I plan to continue to "max" on unassisted sets as I've been doing, try to incorporate some negatives, and go and do a few sets on the assisted machine.
When I get 6 solid, Ahhh'll beee baaahhhck! ;)
I'm a huge dork, thanks for playing along!
Saturday, May 1, 2010
Switching it Up
So as I mentioned a few weeks back, I thought I'd try something a little different for this training cycle - just try training when I felt ready, and not by a set schedule. I've managed to shake things up quite a bit I think, still getting my big lifts in* but also working muscles in combinations that I haven't in quite some time.
And um, OW. I'm SORE! Like insanely sore. Like - I wake up every time I move in my sleep kind of sore! My lower body has STILL not recovered from Wednesday's leg workout and yesterday's session of chest, shoulders, tris (and abs) has left my upper body, particularly my shoulders, toasted!
I'm a big ole pile of OW right now. I've taken more advil this week than I can ever remember.
* I was going to hit my "3" week for deads today, but there's no way in hell that's happening. Need to get it in tomorrow to keep up with the cycles, but if I am THIS sore still tomorrow there is no way that's happening *either*. If that happens, I may skip it and just go into the 5-3-1 week this week as I am with everything else. I'm not sure if I'm not fully recovering or what...I have one week left in this cycle then a deload, which I know I'm in need of.
I've been absolutely *starving* this past week too, and my weight has been going up (3lbs since Tues)! Yesterday I went ahead and had an extra snack, maybe 150-160 calories or so, and this morning I was woken up from hunger and I was down 1.8lbs of those 3lbs. So...I think a nice cheat meal is in order tonight, and then I'll look at increasing my food intake next week. That could be part of not recovering too, of course.
Here's yesterday's Chest/Shoulder/Tris/Abs workout:
Bench
5 x 85
3 x 100
1+ x 110 - 5reps
85, 75, 65 x 10
DB Lateral Raises
3 x 8 @ 20
2 x 10 @ 15
Incline Triceps Extension
10 @ 30lb ez curl bar
10 @ 15lb dbs
10 @ 20lb dbs
8 @ 25lb dbs
DB Incline Press
8, 7 @ 35
DB Front Raises
2 x 10 @ 15
DB Triceps Kickbacks
2 x 12 @ 20
1 x 15 Pushups
Hanging Knee Raises
2 x 12
Rope Crunches
3 x 12 @ 130
Tri Set: V-Sit w/Twist + Wtd Sit-ups + Hip Thrusts
2 sets @ 24, 12, 12 @ 10lb plate
Plank 1 @ 60
25min Run
And um, OW. I'm SORE! Like insanely sore. Like - I wake up every time I move in my sleep kind of sore! My lower body has STILL not recovered from Wednesday's leg workout and yesterday's session of chest, shoulders, tris (and abs) has left my upper body, particularly my shoulders, toasted!
I'm a big ole pile of OW right now. I've taken more advil this week than I can ever remember.
* I was going to hit my "3" week for deads today, but there's no way in hell that's happening. Need to get it in tomorrow to keep up with the cycles, but if I am THIS sore still tomorrow there is no way that's happening *either*. If that happens, I may skip it and just go into the 5-3-1 week this week as I am with everything else. I'm not sure if I'm not fully recovering or what...I have one week left in this cycle then a deload, which I know I'm in need of.
I've been absolutely *starving* this past week too, and my weight has been going up (3lbs since Tues)! Yesterday I went ahead and had an extra snack, maybe 150-160 calories or so, and this morning I was woken up from hunger and I was down 1.8lbs of those 3lbs. So...I think a nice cheat meal is in order tonight, and then I'll look at increasing my food intake next week. That could be part of not recovering too, of course.
Here's yesterday's Chest/Shoulder/Tris/Abs workout:
Bench
5 x 85
3 x 100
1+ x 110 - 5reps
85, 75, 65 x 10
DB Lateral Raises
3 x 8 @ 20
2 x 10 @ 15
Incline Triceps Extension
10 @ 30lb ez curl bar
10 @ 15lb dbs
10 @ 20lb dbs
8 @ 25lb dbs
DB Incline Press
8, 7 @ 35
DB Front Raises
2 x 10 @ 15
DB Triceps Kickbacks
2 x 12 @ 20
1 x 15 Pushups
Hanging Knee Raises
2 x 12
Rope Crunches
3 x 12 @ 130
Tri Set: V-Sit w/Twist + Wtd Sit-ups + Hip Thrusts
2 sets @ 24, 12, 12 @ 10lb plate
Plank 1 @ 60
25min Run
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