Catchin up.

Yesterday: shoulders, tris and bis

supersetted in 3's

1a) Over head presses
lots x 5 x 10

1b) Upright rows EZ bar.
lots x 5 x 10

1c) EZ bar curls
lots x 5 x 10

*lots = I forgot

2a) Incline DB Presses
20's x 5 x 10

2b) DB Hammer curls
20's x 5 x 10

2c) DB side lat raises
5's x 5 x 10

3a) DB tri extensions
25 x 3 x 10

3b) Bench Dips
+25 x 3 x 10

4a) Cable curls
20 x 5 x 10

4b) Tri press downs
50 x 5 x 10

5) Decline Abs
2 x 25

Today. Last big squat workout till meet.....Important for me.

warm up: walk 20 minutes

1a) Calf raises
75 x 5 x 10

2) Ham curls
40 x 5 x 10

3) Squats with power racks we use for the meet.
bar x 10
95 x 10
120 x 2 x 5
135 x 3 x 3
150 x 2
Big working sets...was going to ask jimmy to spot me. He's the only one who said he would help. But I decided I didn't need no dang help. If I missed, I drop the damn bar. NBD. So I envisioned what that would sound like. It would be loud. But I was ready.
165 x 2 x 2
huh. I guess I don't need any help from anybody. And I won't need any help at my last meet. Powerlifting really is a selfish sport. Unless you are super strong, or super pretty, you can count on no help.

4)  BB Lunges
95 x 3 x 8

5) Leg Extensions
40 x 10
50 x 10
60 x 6
40 x 10

c.

Yesterday's Deadlifts

A full day of massages but I was lucky I had an hour in between to fit my workout in. Plus lucky I work in a gym :) No commute time for me.

1) Horizontal cable rows
90 x 4 x 10

2) one arm DB rows
45 x 4 x 10

3) Lat pull downs
75 x 4 x 10

4) chest supported rows
+25 x 8
+35 x 8,6,6

5) deadlifts
135 x 8,5
185 x 2 x 3
205 x 2
235 x 3 doubles

6) Ghetto BB rows
+35 x 10
+55 x 4 x 8

c.

2 in 1

I'll start with Wednesday, Squat day. I forgot to get my numbers before john left but since I had been up since 4am and was wicked tired, I just went light.

1) Squats
bar x 10
95 x 10
120 x 5
135 x 3
155 x 2
135 x 3 x 3

and then I had appointments so I continued this morning.

Leg accessories

2) Front squats
bar x 10
65 x 10
85 x 5
95 x 5
115 x 5 sets of 3. I used the 35lb plates so it would look cooler. Afterall, I was amongst 7.5 gangstas.

2) BB Lunges
65 x 3 x 8

3) Leg Press
1 plate x 10
2 plates x 5 x 5

supersetted with pushups
6 x 10

4) Leg Extensions
40 x 2 x 10
50 x 10
60 x 8

supersetted with pushups
4 x 10

6 Hours later after work, I did my bench since tomorrow I have appointments all afternoon and evening.

1) Bench
bar x 8
65 x 10
75 x 10
85 x 5
90 x 1
95 x 1
100 x 1
105 x 1 :)
95 x 3
I got to bench with Sam the Asian and Will the coffee drinker.  What a treat......anyway,  J-Dirt handed off for me. I think the annoyance helped my lifts.

2) Close grip Incline Bench
bar x 8
55 x 8,6,6,4

3) DB Bench
25's x 4 x 10

c.

The Realization.

But first, the workout.

Shoulder, Bis and Tris. I will do chest with my bench on Fridays. or whenever I can fit it in.

1a) Over head Press BB
45 x 10
55 x 5
60 x 3 x 3
45 x 10

1b) EZ Bar Preacher Curls
20 x 8
30 x 8
35 x 3 x 3
20 x 10

1c) Tricep Pushups
5 x 10

2a) Seated DB Military Press
20's x 5 x 8

2b) DB Hammer curls
20's x 5 x 8

2c) Cable Press Downs
30 x 5 x 10

3a) EZ Bar upright rows
35 x 4 x 10

3b) EZ bar curls
35 x 4 x 8

4a) High Pully curls
25 x 4 x 10

4b) DB lying Tri Extensions
5's x 4 x 8

4c) Regular pushups
4 x 10

I've been doing some thinkin. Scary I know.  I'm not sure what I will be doing for my bench in the meet. I obviously will not be able to get 100. It's crushed me too many times lately. And the memory of how heavy it was, is stickin in my head. So I won't even attempt it. I was also told my squats are not good because my legs are not strong. A little late to change that now. So I will try and block that comment from my head so I don't bomb on my squats. I guess I will go to the meet to pull 300. That will be my only goal.

 I will also have to start thinking about my attempts. In the past I've relied on someone else  to call them for me. someone who always knew exactly what I was capable of. But that person hasn't seen a single lift I"ve done in 6 months. To the day actually. (except for last weeks squats). so it will be up to me.

And I think this will be my last meet. I've been told I need a training partner if I want to be good. I always thought, I didn't need one as long as I had someone to go to for support and advice when I did my workouts. But I no longer have that either. So I will just concentrate on being an awesome massage therapist. And lift weights, just to lift weights. I guess.

c.

Energy Free Deadlifts

Good thing I got to go light today because holy cow I was wicked tired with zero energy.

1) Lat pull downs
75 x 4 x 10

2) Horizontal Pulls V bar
75 x 4 x 10

3) One arm DB Rows
35 x 4 x 10

4) DB RDL's
50's x 4 x 10

5) chest supported T rows
+25 x 4 x 8

6) Deadlifts
135 x 8, 5, 5
185 x 2 x 2
205 x 3 singles.
wow. they were slow. I had to tell myself the weakest girl could pull this on a bad hair day. To get excited. It barely worked.

7) Hammerstrength Shrugs
+100 x 4 x 10

8) Cable Upright Rows
50 x 4 x 10

9) Decline weighted abs
+25 x 4 x 8

10) Pushups
4 x 20

c.

Powerlifting, Bodybuilding, MMA

Early bench day because I had a bodybuilding show to go to, to support a couple of our guys. They did great :)

I also had an appointment with a MMA fighter who has a big fight tonight. Good luck to -----(can't say who my clients are. NYS law) (humbug)

so I walked for 20 minutes to wake the heck up. Not a chance. The only other person training at that time was the one legged cab driver.

1) Bench
bar x 10
65 x 10
75 x 10
85 x 5
2 board
95 x 2
105 x 1
110 couldnt unrack it
Regular bench
95 x 1
100 x miss.
bruised my hip bones sliding the bar off.

2) DB Flat bench
30's x 3 x 10

3) DB tri extensions
5's x 4 x 10
Trying to get my left tricep caught up with the right. I think its the long head part. Just conks out for no reason or warning.

4) Tri press downs
40 x 4 x 10

5) Smith machine bench
+10's x 23, 13, 15

that's it. Did my sports massage then headed over to the Y for the Metroland Bodybuilding show.

c.

Movie day :)

Yep, I got to be the video of the week at Albany Strength :) and it was Squat day.

Warmup, I did that superset thing I did with Ryan that day.

1a) Calf raises
95 x 4 x 8

1b) Ham curls
40 x 4 x 8

2) Squats and I used the power rack to get used to it for the meet.
bar x 8
95 x 8
120 x 5
145 x 2
155 x 1
working sets
170 x 1
175 x 1
180 x 1 Yay :)
I have to learn to block out everything around me and just concentrate on the lift.

3) DB Walking Lunges
25's x 3 trips

4) Leg press
1 plate x 15
2 plates x 4 x 5

5) Pushups
3 x 20

Video

c.