December 12, 2008

JNicole2009 · Post by **JNicole2009** » Fri Dec 05, 2008 4:13 pm

I know this is supposed to be for Diet but I don't feel like creating a workout journal so posting some workouts here too:

Wednesday:
Deadlifts: 10AM
1x7 @ 115#
1x5 @ 135#
1x3 @ 185#
1x7 @ 135
1x5 @ 155#
2x3 @185#, 175#
45 sec break
1x2 @ 175 - hand slipped
45 sec break
3x3 @ 155#
45 sec break
1x2 @ 165#
--------------------------
4 PM
Smith Machine Bench Press: 4x8 @ 85, 85,
105, 100
Incline Flyes: 3x8 @ 15, 20, 20
Decline Bench Press: 4 x 8 @ 65, 75, 75, 75
Weighted Chest Dips: 3x12 @ 25
Standing Curls: 4x12 @ 10
1x8 @ 15
3x4-6 @ 20
Decline weighted abs
30 minutes cardio

Friday:
Leg Press - 3x20 @90
Incline Bench Press - 4x12 @50
Pulldown - 3x20 @50
Leg Curl - 3x20 @30
Shoulder Press - 2x15 @45
Seated Row - 3x20 @ 50,60,60
Calf Raise - 3x20 @ 110
Triceps Pushdown - 3x20 @60
4 miles interval running between 6.8-7.2 on the tred (total of 35 minutes)

DianaB · Post by **DianaB** » Sat Dec 06, 2008 12:02 am

Get some chalk and your hands won't slip and you numbers will go up for DL. Nice work, where's the squats?

Heelus · Post by **Heelus** » Sat Dec 06, 2008 6:02 am

and using mixed grip will help too. Your numbers looks really good (If you are the women in your avatar then the ration weight lifted/bodyweight is excellent ! )

What are your goals ? and for how long have you been lifting ?

JNicole2009 · Post by **JNicole2009** » Sat Dec 06, 2008 10:40 am

Yep! That is me in the avatar. I have just started lifting heavy probably over the past 2-3months. I got some gloves to wear for next time. The gym didn't have any chalk. I am still feeling way through the mixed grip but it's the reason I was able to get to 185. This was 2nd time lifting heavy for the deadlift. I found a 7 week plan that will help me increase numbers even more. The squats I usually do on Monday and they are slowly but surely working their way up in numbers too

Heelus · Post by **Heelus** » Sat Dec 06, 2008 1:46 pm

Gloves are for weekend warriors .. they will worsen your grip when you will advance in weight. I don't think it's a good idea to get used to them.

On the other hand Coleman deadlifts 800pounds twice and wears gloves ...

3 Months of heavy training, you are strong, have some great potential and I'm sure Diana (who's powerlifting, look in the Post you Picture forum) will agree with me.

For chalk supps shop sell some, 5 buck and you have a brick of it ... been training for few months and didn't even passed the 1/20 of it.

Boss Man · Post by **Boss Man** » Sat Dec 06, 2008 4:20 pm

I would politely disagree

.

I would be interested to see any hard evidence of Gloves affecting grip.

I don't use them myself, but the best type I've heard of are the ones with a bobbly palm not a smooth one, because the bobbly bits, add more grip, and help prevent sliding of weights.

vamp · Post by **vamp** » Sat Dec 06, 2008 5:10 pm

Interresting bit on gloves vs no gloves. I used them as a kid and tried again when I started back this past May. Don't like them now. Difficult to truely feel the weight, adds a line that pinches either in the palm or on the fingers while lifting (depending on lift/weight), uncomfortable on wrist when done up, hold sweat next to skin (slipping inside gloves and starts to smell), and can become a mental thing for lifting.

Currently not using chalk, and never have tried it. Perhaps in the future.

Cheers

JNicole2009 · Post by **JNicole2009** » Sat Dec 06, 2008 6:33 pm

I have the "bobbly bits" hehe
I love lifting and will continue to until I die

Mbauer21 · Post by **Mbauer21** » Sun Dec 07, 2008 3:32 pm

I love it too!

swanso5 · Post by **swanso5** » Sun Dec 07, 2008 6:31 pm

- not sold on wave loading, it doesn't really make sense to decrease the wt and work back up to your top wt again...why not just do more sets at your top wt? won't multiple sets 185 make you stronger then the same at 135 etc??
- do you not like your shoulders for some reason? smith machine bench presses tells me no
- wt being lifted is good but the reps seem a little funny...you don;t need warm ups for every exercise, just get your working wt and off you go but warm up for your 1st "big" exercise
- what sort of split are you using??
- hmm machine day...........gotta be something better we can do

JNicole2009 · Post by **JNicole2009** » Sun Dec 07, 2008 10:58 pm

swanso5 wrote:- not sold on wave loading, it doesn't really make sense to decrease the wt and work back up to your top wt again...why not just do more sets at your top wt? won't multiple sets 185 make you stronger then the same at 135 etc??
- do you not like your shoulders for some reason? smith machine bench presses tells me no
- wt being lifted is good but the reps seem a little funny...you don;t need warm ups for every exercise, just get your working wt and off you go but warm up for your 1st "big" exercise
- what sort of split are you using??
- hmm machine day...........gotta be something better we can do

The reason I started off low is because I honestly wasn't sure how much I could hit in 7 reps. The 185 was really heavy and I struggled with it. I found a plan to help increase lifts in 7 weeks so that is what I am going on. This was 3rd time to DL and I lift again tomorrow then again on Thursday (AFTER FINALS---AHHH!!!)

It was indeed "machine day" because the juice-boys were infront of the free weights flexing their muscles in the mirror and grunting and I did not have any patience that day (a.k.a. PMS) I will most definitely start heavier tomorrow. Since I only have one class I will be in the gym mostly by myself with the exception of some elderly people who poke around by the coffee machines and such.

Thanks!

swanso5 · Post by **swanso5** » Mon Dec 08, 2008 4:24 pm

what's the program?

Boss Man · Post by **Boss Man** » Mon Dec 08, 2008 6:49 pm

Sage thinking. When you're trying new exercise, or possibly ones where you've gotten stronger, but you haven't done an exercise for several weeks, ALWAYS underestimate, don't assume you can just lift a handy or handier amount.

Worst thing someone could do is for example, cycle back on to Cable Rows after say 2 months off them, and think they can just automaticaly know what to lift, based on something like a Bench Press going up 30 lb's, because increases on some exercises don't equate across the board.

A prime example being if you do a two handed exercise where you increase by about 5lb's, then do the same thing on dumbbell exercises, because that two handed increase equates to 2.5lbs per arm, not 5 per arm.

At least underestimating on a new exercise, teaches you you can go higher, and in time after 1 session or 1.5 sessions, you'll find your current max.

This methodology is especially important on more hazardous exercises, like Deadlifts, Cleans, Bar Squats, Skullcrushers etc etc, where initially getting cocky and going too high, is really unsafe.

So you did absolutely the right thing to be cautious about your deadlifting. Especially when you're training on your own.

I suffered once like that, when I was Deadlifting and the Bar slipped out of hands. It only fell about 3" as I was putting it down, but back sprang back the other way, and it felt like someone had replaced a bit of Flesh with Concrete, it was a bit stiff on one side for about 3-4 days.

Had that bar fallen a good 6-8 inches, the issue may have been worse, and I was experienced, and using a solid weight and technique, it wasn't first or second time, but it was a hot day, so palms went a bit sweaty mid set.

P.S. you could tell the old folks to do some weights, and get the blood pumping, instead of drinking Coffee and restricting it. Give their old Hearts a good time

.

JNicole2009 · Post by **JNicole2009** » Tue Dec 09, 2008 9:39 am

Dead lifts:
5 @ 135 (too easy!)
3 @ 185
1 @ 105
...it gets better
5 @ 165
3 @ 175
1 @ 210

JNicole2009 · Post by **JNicole2009** » Tue Dec 09, 2008 10:07 am

Program:
http://www.figureathlete.com/free_onlin ... in_7_weeks