I am definately increasing my weights in my leg workouts. Took Fast-Up from Beverly International and a cup of coffee prior to my workout and it gave me a great deal of energy - but not nervous energy which can suck. Here was the leg work out from yesterday:
SQUATS: 95: 12; 115: 10; 135: 6 155: 4; 175: 2
BAR LUNGE: 115: 6-8 reps for 3 sets
STRAIGHT LEGGED DEADS: 85:12; 105: 12, 12
SEATED CALF RAISE: 95: 8; 105: 6, 6
EXTENSION: 120: 10; 125:8, 8
CABLE LEG CURL: 50 POUNDS 3 SETS OF 12 EACH LEG
OUTER THIGH MACHINE: 160: 12; 180: 8; 200: 8
INNER THIGH MACHINE: 100: 12; 105: 10: 110: 8
SEATED LEG PRESS: 360: 10; 380: 8: 400: 6
I am definately sore today!!
KEEP LIFTING!!!!!
Thursday, August 15, 2013
Tuesday, August 13, 2013
Lots of things happening in my world
I swear that it took me at least a half hour to actually get into my blog today - kept going through the password and username circle which wouldn't work!! This past weekend, I went to a great seminar on powerlifting put on by power lifting champs Colt Gibbon & Rick McDowell. Learned a lot. What was particularly interesting was the assistance exercises to improve your lifts. One of the things I am going to incorporate into my workouts now are good mornings - which I absolutely hate, but know my back needs some strengthening.
Yesterday was bench press day - chest & triceps. I am moving along in getting stronger. Here was my lifting schedule:
Bench Press: 45: 12; 85:8; 95: 4; 105: 3
Incline DB: 35: 10; 40: 6, 6
Cable Flyes: 30: 10, 10, 10
Smith Declines: 40_ 12; 50: 8: 60: 6
Triceps
Overhead Press: 35: 12: 40: 8, 8
Press Downs: 90: 12; 100: 10: 110: 6
Cable reverse grips: 30: 12, 12, 12
Still struggling with the weight vs fat accumulation. I think that I am going to change my supplementation some. Still taking the Growth Factor, but now I am going to go on Muscle Synergy which is a combo of creatine & HMB. I have just been doing creatine. I also am going to start using my Liver Pills again (ugh .. they are the color of liver too)
My online Beverly International Supplement store and Trifactor Exercise program website is coming along. I hope to have it done in a couple of weeks. Learning how to put together a website & I have to admit I think it is challenging - but it is coming together nicely. KEEP LIFTING!!!
Yesterday was bench press day - chest & triceps. I am moving along in getting stronger. Here was my lifting schedule:
Bench Press: 45: 12; 85:8; 95: 4; 105: 3
Incline DB: 35: 10; 40: 6, 6
Cable Flyes: 30: 10, 10, 10
Smith Declines: 40_ 12; 50: 8: 60: 6
Triceps
Overhead Press: 35: 12: 40: 8, 8
Press Downs: 90: 12; 100: 10: 110: 6
Cable reverse grips: 30: 12, 12, 12
Still struggling with the weight vs fat accumulation. I think that I am going to change my supplementation some. Still taking the Growth Factor, but now I am going to go on Muscle Synergy which is a combo of creatine & HMB. I have just been doing creatine. I also am going to start using my Liver Pills again (ugh .. they are the color of liver too)
My online Beverly International Supplement store and Trifactor Exercise program website is coming along. I hope to have it done in a couple of weeks. Learning how to put together a website & I have to admit I think it is challenging - but it is coming together nicely. KEEP LIFTING!!!
Friday, August 2, 2013
Dead Lift @ 185 and Squatting @ 165
Seems that I am progressing some! I have been getting fairly discouraged with lifting heavier and getting more muscular. I particularly hate the day that deadlifting comes up - back day. I have struggled with my grip and foot position. Finally figured out that I do well with the Sumo style of foot position. My trainer had to tell me to just think of it as a squat. Between the two I was able to deadlift 185 pounds which is about 30 pounds more than I have been doing. So hopefully that is a trend that will stay.
Yesterday, I actually had a little bit of an audience for squatting (which was weird cause it was all men). I squatted 165 which I guess is only 5 pounds away from the leading power lifter in my weight class (tiny- lol) at the Master's level. That is probably because there are only like 2 women doing the power lifting and not that this is so great on my part..LOL..My trainer seems to think I can go to Olympia with this?? strange thought...but hell sounds kind of exciting to me and I am all about that. So I this was the ole' leg work out yesterday:
Squats: 95: 12; 105: 10; 135: 8; 150: 6; 165: 4
Straight Legged Deads: 85: 12; 105: 12, 12
Seated Calf Raise: 90: 8, 8, 8
Extension: 100: 10; 120: 8, 8
Outer Thigh: 140: 12; 160: 12; 180: 8
Inner Thigh: 100: 10; 105: 8, 8
Leg Cable Curl: 50 pounds, 3 sets each leg
Seated Leg Press: 340: 12; 360: 10: 380: 8
Dumbbell Lunge: 20 pounds 4 sets of 8
Getting ready to go out and run a fiver today before it pours down rain. Tonight after work, I have ballet. This I love and have done for about 4 years. My extension sucks because of doing weight training - but it keeps me from going backwards flexibility wise.
Tomorrow I am attending a powerlifting event at our gym - benching for cash. I am not a participant, but I get to be a "weiner girl" LOL -- meaning I get to hand out free hotdogs. That should be if nothing at least interesting and.... I get to see what a meet is actually like. HAVE A GREAT WEEKEND!!!
Yesterday, I actually had a little bit of an audience for squatting (which was weird cause it was all men). I squatted 165 which I guess is only 5 pounds away from the leading power lifter in my weight class (tiny- lol) at the Master's level. That is probably because there are only like 2 women doing the power lifting and not that this is so great on my part..LOL..My trainer seems to think I can go to Olympia with this?? strange thought...but hell sounds kind of exciting to me and I am all about that. So I this was the ole' leg work out yesterday:
Squats: 95: 12; 105: 10; 135: 8; 150: 6; 165: 4
Straight Legged Deads: 85: 12; 105: 12, 12
Seated Calf Raise: 90: 8, 8, 8
Extension: 100: 10; 120: 8, 8
Outer Thigh: 140: 12; 160: 12; 180: 8
Inner Thigh: 100: 10; 105: 8, 8
Leg Cable Curl: 50 pounds, 3 sets each leg
Seated Leg Press: 340: 12; 360: 10: 380: 8
Dumbbell Lunge: 20 pounds 4 sets of 8
Getting ready to go out and run a fiver today before it pours down rain. Tonight after work, I have ballet. This I love and have done for about 4 years. My extension sucks because of doing weight training - but it keeps me from going backwards flexibility wise.
Tomorrow I am attending a powerlifting event at our gym - benching for cash. I am not a participant, but I get to be a "weiner girl" LOL -- meaning I get to hand out free hotdogs. That should be if nothing at least interesting and.... I get to see what a meet is actually like. HAVE A GREAT WEEKEND!!!
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