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Deadlifts and milkshakes

Maybe I've just started noticing because I bought an ab wheel, but it seems like everyone's doing these now. Hahah I'm so sore from doing 2-3 kneeling ones on Friday :D
 
dfownz said:
Maybe I've just started noticing because I bought an ab wheel, but it seems like everyone's doing these now. Hahah I'm so sore from doing 2-3 kneeling ones on Friday :D
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I used to do them a lot more. I just started doing core stuff again. They are hard at first but I feel like progression is fast with ab exercises. You'll be doing 10 in no time!
 
Nice work WC, pull ups are my weakness, can't get close to doing 1.
 
gbg said:
Nice work WC, pull ups are my weakness, can't get close to doing 1.
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Thanks gbg--I've only recently been able to do them.

3/5/2012

Banded TKEs
x 15
x 15

Bw squats
10 bar squats

Deadlift
95 x 5
95 x 5
135 x 3
145 x 3
155 x 1
165 x 1 x 12 (0:30 sec rests)

Romanian deadlift/DB OHP
75 x 10/10 x 15
75 x 10/10 x 15
75 x 10/10 x 15

One armed DB press
15 x 10
**with some push**
30 x 2
30 x 2
30 x 2

DB rows (each arm)
35 x 15
35 x 15

Abs

Notes: My hip is bothering me after this workout. Not sure what did it, might have been the RDLs.
 
WitchCraft said:
Grizzlies are wimps! Most of them would run away when they saw you or just continue about their business. The only animal that got aggressive with us was the elk surprisingly. They charged at us in the back woods when we were trying to take a picture.

The northeast sucks for national parks. There's Acadia in Maine! The white mountains in New Hampshire are also pretty sick.
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Yeah this seems sketchy. I wouldn't want to have to trust that the grizzlie wouldn't feel like eating me on that particular day.
 
Lug's Spear said:
Yeah this seems sketchy. I wouldn't want to have to trust that the grizzlie wouldn't feel like eating me on that particular day.
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Then get some heavy duty bear spray or avoid the backwoods! It's Yellowstone, so when there's a bear--there's also about 100 people watching. What are the chances they'd eat you? :)
 
WitchCraft said:
Then get some heavy duty bear spray or avoid the backwoods! It's Yellowstone, so when there's a bear--there's also about 100 people watching. What are the chances they'd eat you? :)
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Hmm didn't think about the traffic going through the park. My experiences on trails have been pretty secluded. I guess I better make sure I'm faster than at least one of those people.
 
3/6/12

BENCH DE

Warm up
shoulder dislocations
lat pull downs

Close grip floor press
bar x 10
**added chains (about 30-40 lbs at the top)
bar x 3
bar x 3
bar x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
**without chains**
55 x 11
bar x 21 (wide grip)

DB Incline Bench press
20 x 8
20 x 8
20 x 8
20 x 8

Tricep pushdown
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8

2.5lb Crucifix hold/lateral raise
1:00/30
1:00/30
1:00/30

Lat pulldown
55 x 15
55 x 15
55 x 15

Notes: Today was a humbling experience as all of the exercises I did were my weaknesses. The lateral raises had to be the hardest!
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Okay, so I've made a few changes to my program and I plan to stick to them at least until my next meet (10 weeks out).

Monday - Deadlift (Matt Gary singles)
Tuesday - DE bench
Thursday - Squat (5/3/1)
Friday - ME bench (5/3/1)

I've decided to cut out the overhead pressing for now besides using it as assistance and focus more on my bench. My bench seems to have potential compared to other females I know. I seem to bench about the same as women who can deadlift and squat way more than me. Anyways, I'm running with it and I foresee good things happening.
 
WitchCraft said:
3/6/12

BENCH DE

Warm up
shoulder dislocations
lat pull downs

Close grip floor press
bar x 10
**added chains (about 30-40 lbs at the top)
bar x 3
bar x 3
bar x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
**without chains**
55 x 11
bar x 21 (wide grip)

DB Incline Bench press
20 x 8
20 x 8
20 x 8
20 x 8

Tricep pushdown
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8

2.5lb Crucifix hold/lateral raise
1:00/30
1:00/30
1:00/30

Lat pulldown
55 x 15
55 x 15
55 x 15

Notes: Today was a humbling experience as all of the exercises I did were my weaknesses. The lateral raises had to be the hardest!
Click to expand...

One of the biggest lessons I've learned is if you want to get better then you have to be willing to humble yourself.
Click to expand...
 
livingdeadmoose said:
One of the biggest lessons I've learned is if you want to get better then you have to be willing to humble yourself.
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Absolutely. Always a hard pill to swallow but I know it will be good for me. I'm ridiculously sore today which concerns me since I barely used any weight! :redface:

On an unrelated note, I finally took my progress pics for February. I kind of lost motivation for documenting it because I stopped eating like an 200 pound man.

I can't remember the last time I ate fast food and I stopped eating pasta, drinking soda (for the most part) and have been eating less sweets. However, I seem to have gained more fat. I guess the bad eating finally caught up to me even though I've cleaned up my diet? I dunno, but my clothes don't fit anymore. Maybe it's muscle gain. I'm a woman so everything will look like fat to me.
 
You're just getting beefcake! BEEFCAAAAAAKE!!!
carbcake.gif
 
One of the biggest lessons I've learned is if you want to get better then you have to be willing to humble yourself
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Ain't that the truth!!!

WC, it's hard to say without knowing all the facts, but you will gain fat while bulking, especially if you have a low percentage of muscle mass. My suggestion is to bulk clean.
 
lol I'll post some photos tonight if I don't chicken out.

3/8/2012

Squats
bar x 10
bar x 10
65 x 5
85 x 3
95 x 3
100 x 5
110 x 3
130 x 2 rep PR

Notes: I worked an 11 hour shift and went straight to the gym. They were closing pretty much as I was finishing up my work sets. No time for assistance.
 
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