2Shy's Beginner Journal

[2Shy]

43YO Out of Shape BFB (Big Fat Broad) Getting Back Into Modified Westside. Hoping posting my workouts will keep me honest, focused and intense.

Wed., 10/29/03, ME Upper

I was really happy with this workout. Felt strong and controlled.

Bench Press
Bar x 8
65 x 3
75 x 3
85 x 3
95 x 3
100 x 1 (My old PR is 125)

JM Presses*
65 x 8 x 3
65 x 6 (petered out)
Only have been doing these with the bar past few weeks and decided to up the weight.

Lat Pull Downs
40x10 (warmup)
90x8x4

Chest Supported Rows
75x8x4 (Went up 15 pounds on these)

Face Pulls
60x8x4

Standing Abs
60x8x4

Had my dogs waiting for me in the van. After the w/o took them to the dog park which is located in a 2500 acre park. Very nice. Had a nice jog/drag/climb with them.

Stretched everything out last night. I was tighter than I expected.

~2Shy Out

 

[from zero]

Keeping a log is great way to stay motivated and focused. I hope you stick with it and post every single workout.

 

[pwr_machine]

Good deal.

 

[Devastation]

nice work. keep working hard

 

[slobberknocker]

Hell yeah. Keep with it.

 

[2Shy]

Time for the next installment. Thanks to everyone for the encouragement.

Missed Friday Speed Bench. Stayed up all night Thursday sewing, slept for 5 hours and still had to finish kid's Halloween costume. Originally, I thought I'd get the costume done and still have time for the gym, but it was not to be. Had to keep my promise to my kid. Disappointed, though.

Thought about doing speed bench today, but just seemed as if I'd have to change everything around so went ahead and did speed bench as planned.

Sunday, Nov. 3, Speed Bench

Bench Press
15 lb. DB x 10 for Warmup
50x3x10

Chest Supported Rows*
75x10x4
*Realized after loading the bar that I should have upped the weight, so, being lazy, upped number of reps instead.

Plate Raises
25x8x3

Rotator Cuffs
Side Lying Abduction
10x10x3

L Lateral Raise
5x10x4
(these felt light, but I'd been told they were harder on the cuff than the abductions so lowered the weight)

Standing Face Pulls
65x8x4

Close Grip Bench
60x8x4
(My shoulder couldn't take higher weight after all the work)

Standing Abs
60x10x4

 

[Smurfy]

keep up the hard work there 2shy!

 

[makedah]

I am SO jealous of your bench press! Good work!

 

[2Shy]

Thank you, Smurfy! Is that smurf in your avatar using a kettleball?

Makedah, I have short arms. That helps lots.

I just see where I was saying that I missed speed bench when I meant to say I missed Speed Squat day.

 

[2Shy]

Mon., Nov. 3, ME Squat/DL

Box Squats (12-in box)

Bar x 8 (warm up)
55x3
75x3
85x3
105x1
115x1
120x1
125x1 (missed)
125x1 (hit it! Matched old PR)

Arched Back Good Mornings
Bar x 10 (warm up)
75x3
115x3
125x3
155x1
165x1
175x1
185x1
190x1 PR

Pull-throughs
100x10x4

Abs ~ Side Bends (whatever these are called)
25x15x4

I felt really good tonight. 125 in the squat matched the PR I had back in March before I stopped going to the gym. I guess it's not really a PR, but it was nice to get it back.

I keep setting the bar too high. Doesn't matter much when the weight is less, but it really taxes me once I get into the heavy stuff (for me). Need to remember to lower the bar one hole.

The sides of my arms hurt (well not any more). Am I gripping the bar too tightly?

Improved my GM by 35 pounds tonight. felt really good tonight. 125 in the squat matched the PR I had back in March before I stopped going to the gym. I guess it's not really a PR, but it was nice to get it back.

Improved my GM by 35 pounds tonight. felt really good tonight. 125 in the squat matched the PR I had back in March before I stopped going to the gym. I guess it's not really a PR, but it was nice to get it back.

Improved my GM by 35 pounds tonight.

 

[Scotsman]

Nicely done looks like you are doing great. Don't dwell on missing a workout sometimes there are more important things going on. Just try not to make it a regular habit.

Cheers,
Scotsman

 

[2Shy]

Thanks, Scotsman. It's just that I'm finally getting back into my groove. Last ME Lower I felt weak and was very unhappy with my performance. I wanted to work on my form for speed day but wound up not working out; hence, the disappointment.

Yesterday made up for that, though. It was great to hit my old numbers. My first short term goal is to load 135 on all my lifts so I can use big girl weights.

 

[2Shy]

*EDIT* I wanted to write more about how the workout felt.

My right shoulder usually is sore after a bench day (cuff problems). I've been very happy with the cuff work I've been doing. The weights are puny, but that's as it should be. The important thing is that even though I can tell I'm working the cuff it doesn't hurt and it doesn't hurt after the workout. I'd strongly advise anyone with rotator cuff problems to add cuff rehab/strenghtening exercises to their workouts.

I learned something yesterday. I was about halfway through my close-grips when I realized that I push my shoulder forward. Not sure if this is the right description. Hmmm ... I tend to over extend when I reach lockout, which includes moving my shoulder forward. I figure this has a lot to do with shoulder problems?

Anyway, once I realized that I concentrated on keeping my shoulder blades pinched together and putting the force into my lats. I thought I'd been doing this, but I don't think I have. At least not enough. I think I've been letting everything but my lats do the benching.

Anyway ... I'm new enough at this that it really helps me to focus on the muscle that's supposed to be working. On to my log:

Sunday, Nov. 9, DE Upper

Bench Press
45x10 (warm-up)
65x3x10

Close Grip Bench
65x4x10

Skullcrushers
25x4x10
(I should have gone heavier)

Chest Supported Rows
85x4x10 (PR)

Rotator Work with 10-lb Dumbbells
Side Lying Abduction: 10x10x3
L Lateral Raise: 10x10x4 (Still felt light)

Front Raises
10x10x4
(sigh. I used to do these with 25s.)

Standing Face Pulls
75x10x3

Well, I seem to have lost the notebook I keep my logs in. I've been looking for it all week. I must've left it at the gym I guess. Anyway, that's why no updates until today.

 

[2Shy]

Mon., Nov. 10, ME Lower

Had a terrific work out. Set a PR, grunted for the first time, sweated like a pig--absolutely terrific. On to the meat:

12" Rack Deads
45x5 (warm-up)
65x3
85x3
115x3
135x1
155x1
165x1
175x1
185x1
205xMiss (Banged up knee setting up & too much attn on that)
205x1
210x1
225 xMissx2 (1st Miss couldn't budge; 2nd miss lost it about 1/3 to 1/2 way up)
215x1 PR

I think I might have made 225 if I hadn't had so many attempts beforehand. I haven't done any sort of deadlift in months and didn't know how much I could do; hence, the 10 lb. jumps. I expected to miss sooner.

36" Rack GMs
45x8 WU
75x3
95x3
115x3
135xMissx2
125x3 3RM

Pull-throughs
110x5 ~ Lost grip, lowered weight.
105x5 (finished 1st set)
105x10x3

I have a hard time maintaining grip on this. The weight isn't difficult, but holding onto the rope for that many reps I find hard.

Leg Press (horizontal) (Felt like I needed some quad work)
220x4x10 (could have increased weight)

Crunches
BWx15x4

No extensions ~ gym closed.

 

[longarms]

My first short term goal is to load 135 on all my lifts so I can use big girl weights.

Good to see some more over 40s in here & in the gym. I feel like I need to use 135 on benches to relearn my groove. My shoulders used to come forward too. Now I have the same latless feeling once I get the weights over 200. Elbows flare I end up with screaming rotators for a week.
Just when I think I'm getting it down, I realize how jacked up my form is.


Good job on the bench, you'll be at 135 in no time!

Longarms out

 

[2Shy]

Sure hope so!

Don't know if it works for you, but one advantage of being over 40 at my gym is the "mom" factor. If I catch some teenager leaving a loaded bar in the power cage I just give him "the look" and he miraculously comes back and re-racks them.

Now if I can only perfect my "mom mindreading skills" to locate the ones I don't see do it!

Anyway, it's nice to know someone else has disappearing lats. Isn't it funny that once you think about what your muscles actually should be doing during the lift your form improves?

 

[longarms]

Yeah, Mom's have the power, alright. (wife's too) My wife has a look that can make me shiver.

 

[2Shy]

Hey, it's good when spouses can still make you shiver!

 

[longarms]

I'm looking forward to it. I've been outa the country for 10 months.

 

[2Shy]

I know. I think about you over there every time I see one of your posts.

Bet she's looking forward to it, too.

 

[longarms]

It's been a little tense lately. I lost a friend in the chinook shoot-down last Sunday, so she's pretty worried. Hopefully I only have about 90 days left.


Hopefully.

 

[2Shy]

PM'd you.

Forgot to mention that this was the first time EVER that I broke 200 on any of the "Big 3."

 

[2Shy]

Wed., Nov. 12, ME Upper

I'm now in my second mini-cycle of WSB. I just got my boards last week, so I've been looking forward to trying out board presses. The only time I tried those on my own before was using an aerobics bench for the "board." Far too awkward for me.

3-BOARD BENCH
45x8 (w/u)
65x3
85x3
105x1
115x1
120x1
135x1 PR

I know anything is a PR when you haven't done the exercise before, but this is the first time I've ever reached "Big Girl Weights" on my bench before. Soon I hope to be doing 135 for reps. RedEvil suggested I get used signals for February. Well, no one for signals, but I paused for 2 seconds before pressing. Noticed something about the boards--no doubt psychological. I tend to let go at the very end because I know the boards are there (i.,e. about a centimeter before touching the boards).

I'm also shaky with just taking the weight and holding it at lockout (though I do lock out). Would static holds or simply more tri work help in this area?

REVERSE GRIP BENCH
45x8 w/u
65x3
85x3*

*These really seemed to be hitting my shoulders, and since I have cuff problems I opted to stop things there. Not sure if it was just my form or the exercise itself. I know BB-style bench can also mush your shoulders.

CG BENCH
45x10
65x8
85x5x1 (a bit too heavy for me, so dropped weight)
75x5x4

BENT OVER ROWS
100x8x4
not sure I like these as much as I do the chest supported rows

SHOULDER REHAB
front raises
L Lateral Raise
Sitting abductions

FACE PULLS
50x10x5*
*lowered the weight from last time. Have been increasing weights but started wondering if I was helping out with the lats. Dropped weights to really concentrate on shoulders.

AB WORK

***

W/O was longer than usual because one of the gym employees came over and told me I was benching all wrong, that arms should be at 90 degrees, etc., and that was how power lifters did it and he should know since he power lifted in high school. Doubtfull since he didnt even mention power lifting until I did and when I did, he thought I meant Olympic lifting.

'Course this was the same guy who said that come the Holiday Rush he wants to make it a rule that anyone doing crossovers on the cable machine has to work their sets straight through, no rest, so that more people can have the machine. I said, um, well they need to rest between sets. No they don't! says he.

 

[Mike_Rojas]

Re: Wed., Nov. 12, ME Upper

I'm also shaky with just taking the weight and holding it at lockout (though I do lock out). Would static holds or simply more tri work help in this area?


W/O was longer than usual because one of the gym employees came over and told me I was benching all wrong, that arms should be at 90 degrees, etc., and that was how power lifters did it and he should know since he power lifted in high school. Doubtfull since he didnt even mention power lifting until I did and when I did, he thought I meant Olympic lifting.

'Course this was the same guy who said that come the Holiday Rush he wants to make it a rule that anyone doing crossovers on the cable machine has to work their sets straight through, no rest, so that more people can have the machine. I said, um, well they need to rest between sets. No they don't! says he.

Awesome workout, 2Shy!! Your question about feeling shaky at the top - static holds are good, so are rack lockouts with a 2" ROM. You'd be surprised how much you can lockout with a little practice. Builds confidence, too.

Benching at 90 degree angle - oww, my shoulder hurts just thinking about it. I'm so glad for this board - otherwise I'd still be doing stuff like that.

 

[2Shy]

Thanks for the advice, Mike. I'll try those out Sunday.