Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

My workout log

w8lifterchick

w8lifterchick

New member
I'm going to start recording it here now that i've started a new cycle.

I was swinging a sledgehammer yesterday for a while-breaking up concrete. my back is sore from it today, plus i competed the day before (bench press contest- i won with a 165 bench, completely raw), but i wanted to start my next cycle.

bench:
135 x 6
135 x 6 (first time i could do 2 sets of that)
115 x 8

lat pulldowns:
110 x 10 x 3

HS low rows:
45lbs per side x 10 x 3

Barbell shrugs:
185 x 10 x 3

abs
home for a morning nap.

_________________________________
http://www.weightliftingdiscussion.com
_________________________________
 
TheProject said:
What does the rest of your split look like?

Do you normally do abs on the same day you bench?
Click to expand...

I try to do abs every other day. I bench monday and thursday. I had to take a break from squatting- i sprained my back and squatting (the weight of the bar on my spine) kills it, so i don't even try to go heavier than about 155 on those, but i squat tues or wed, and deadlift friday.
 
Aux bench week 1

Decline bench:
140 x 6
140 x 6
125 x 8

bit of a struggle that early and without food, but i did it.

HS low rows:
45 per side x 10 x 3

lat pulldowns:
110 x 10 x 3

shrugs:
185 x 10 x 3

standing rope crunches
home.
 
Light deadlifts

starting off slow and light to see how my back holds up. I started stretching yesterday- holy cow am i sore today!

deadlifts:
135 x 5
135 x 5
155 x 5
155 x 5
155 x 5

hyperextentions:
bw+25 x 10 x 3

prone hamstring curls (this is where i'm sore)
70 x 8 x 3

seated calf raises:
100 x 12 x 3

abs
 
ME bench

holy cow was this hard.

flat bench:
140 x 6
140 x 6 just barely
120 x 8

hammerstrength low row:
45 per side x 10 x 3

Lat pulldowns:
110 x 10 x 3

shrugs:
185 x 10 x 3

home
 
same squat workout

still not trying to improve yet, just not get hurt.
I stretched a bit, as per my doctors orders, who said my hammy's are tight as a drum.

had no spotter cause i was the only one lifting weights in the whole gym.
no belt or wraps either. too lazy to put em on.

squats:
135 x 5 x 3
155 x 5 x 1

prone hamstring curls:
70 x 10 x 3

hyper extentions:
bw + 25lbs x 10 x 3

weighted decline crunches
bw + 25lbs x 10 x 3

forgot to do calves.
home
 
Lord_Suston said:
Very NIce, keep stretching and working on getting 100%. I hope to see more of your training regiment
Click to expand...

thanks, you will, although i'm mostly focusing on bench.
If i remember correctly, you were at the YMCA meet in queen in november?
they just had another one- i won best bench and best female lifter.
 
Good deal, yes I was there. I competed that day as a bet unfortunately, basically that friday I did heavy bench (i was only really doing inclines at the time) and on sat my friends basically used enough peer pressure to enter me after I tryed a 1RM before comp for shit and giggles.

IS there another one this NOV??? and are you planning to do any other lifts???
 
Lord_Suston said:
Good deal, yes I was there. I competed that day as a bet unfortunately, basically that friday I did heavy bench (i was only really doing inclines at the time) and on sat my friends basically used enough peer pressure to enter me after I tryed a 1RM before comp for shit and giggles.

IS there another one this NOV??? and are you planning to do any other lifts???
Click to expand...

The people at the Y said they would have another bench meet in November. I figured, its only $12 and good experience, and i keep winning, so what the heck. :-)
They mailed me a flyer this time and said they would again, so if they do, i'll let you know here.
i dont remember- how did you do at their last meet?
I have a long way to go with deadlifts- i sprained my back last year (sacral joint- the area where your spine meets your hips) and could barely walk. If i can get my deadlift closer to 300 i'd enter a push/pull, and focus on bench.
I think there is a meet coming up in november on long island- a full meet, but i'm not sure.
 
decline bench and shirt work

Tried a friends shirt today. Thought it was too big, till i realized i could barely grab the bar or move it.
I didn't put my belt on over it, so that may have been the problem. Couldn't get 200 anywhere close to touching and the shirt was choking me.
Switched to my Inzer and tried 205. Got it, but just barely. I was feeling weak today. Probably lack of sleep. My workout partner went to the mens room after i was done... which left me stuck in my shirt! it was funny.

i noticed when the weight got heavy today, i was twisting. my right shoulder kept twisting up. i don't know if that's a weakness on my right side or left but it was my left shoulder that i dislocated, although i often feel its the stronger side now.

anyway...
after the flat bench, i did declines.
145 x 6
145 x 6
130 x 8

lat pulldowns:
110 x 10
110 x 10
120 x 8

HS low rows:
45 per side x 10 x 3

shrugs:
185 x 10 x 3

seated cable crunches:
80 x a lot.

g
http://www.weightliftingdiscussion.com
 
Nice work G.

Last summer/fall time frame I was benching and I thought that I was pressing a little lop sided. It felt like I was pressing faster to lockout with my right arm and my left was falling behind. I do not workout with anyone because no one shares my interests at the gym. A friend noticed that i was doing the opposite, I was actually pressing faster with my left and my right was falling behind.

I tried correcting it by moving my grip only on the right side.
Little did I know I was setting myself up for an injury months down the road.
 
Parabellum said:
Nice work G.

Last summer/fall time frame I was benching and I thought that I was pressing a little lop sided. It felt like I was pressing faster to lockout with my right arm and my left was falling behind. I do not workout with anyone because no one shares my interests at the gym. A friend noticed that i was doing the opposite, I was actually pressing faster with my left and my right was falling behind.

I tried correcting it by moving my grip only on the right side.
Little did I know I was setting myself up for an injury months down the road.
Click to expand...

Yeah, i'm going to keep my eye on it- i think the physical therapy i went through for my left shoulder made it stronger than my right maybe. My 'workout parter', who is only a guy thats is always at the gym at the same time as me and who is happy to spot me if i'll spot him- is changing schedules in a month. I can most likely find someone to spot me, but someone to help me get my shirt on is another story as there are NO powerlifters at my gym.
There should be a matching service to help people find a workout partner.
*sigh*
 
Lord_Suston said:
Good deal, yes I was there. I competed that day as a bet unfortunately, basically that friday I did heavy bench (i was only really doing inclines at the time) and on sat my friends basically used enough peer pressure to enter me after I tryed a 1RM before comp for shit and giggles.

IS there another one this NOV??? and are you planning to do any other lifts???
Click to expand...


You did awesome there! That's for the spotting.
 
light deadlifts

I have a month to find a new spotter/training partner, change workout times, or switch gyms. My buddy is switching jobs and can't workout with me in the mornings anymore starting next month.
If i could find someone into powerlifting, it would be great, but even just a reliable spotter would help.

Deadlifts:
135 x 5
135 x 5
155 x 5
155 x 5
185 x 3
185 x 3

prone hamstring curls:
70 x 10 x 5

HS delt thing
90 x 12
140 x 6
140 x 6
140 x 3

hyperextentions:
bw + 25 x 10 x 3

calves:
?? x 12 x 3
 
good work..u may want to try like a speed bench workout on tues and heavy on sat..that split helpd me a ton..what are your goals for ur bench and deadlifts?
 
skinyfatguy said:
good work..u may want to try like a speed bench workout on tues and heavy on sat..that split helpd me a ton..what are your goals for ur bench and deadlifts?
Click to expand...

My bench days are monday and thursday- my last cycle had an ME day with boards and a speed day but i'm trying a different routine that a number of people from my forum are using and having success with. I noticed that raw, i'm still very weak off the bottom, so i want to try something else. There's no direct tricep work on this routine just a lot of declines to hit the tris.
I've never competed with my shirt yet and i don't have a lot of help with it- so my goal is just to hit over 200 at a meet (i've gotten 205 in the gym). Deadlift- i won't compete with it till i can get back closer to 300 again.
g
http://www.weightliftingdiscussion.com/cgi-bin/wdb.cgi
 
How was the turn out for this year's YMCA meet? Lots of people?

i think lord suston entered just to beat me... that guy has some serious pressing power though
 
Iron for life said:
How was the turn out for this year's YMCA meet? Lots of people?

i think lord suston entered just to beat me... that guy has some serious pressing power though
Click to expand...

:)
I think there were less people there this time than last. One less female, and probably the same amoount of guys that are most likely members of the gym (or live in the area, which was predominantly asian), and nobody from here that has said anything.
I'll announce it here when they have another one- the guy said in november they will.
g
http://www.weightliftingdiscussion.com/cgi-bin/wdb.cgi
 
Last november I actually asked the guy if he would have full meet, and he said that there is no interest for it..... too bad!

Are you that jacked girl with big triceps? Or someone else? What did you lift in November?

My bench is actually lower than it was in November, im just getting back into bench specific training :( :( This looks like a nice log keep it up
 
Iron for life said:
Last november I actually asked the guy if he would have full meet, and he said that there is no interest for it..... too bad!

Are you that jacked girl with big triceps? Or someone else? What did you lift in November?

My bench is actually lower than it was in November, im just getting back into bench specific training :( :( This looks like a nice log keep it up
Click to expand...

I got there early and talked to the guy running it, who knows nothing about powerlifting, only olympic lifting. I told him how most meets were run (where you wouldn't take your second attempt immediately after your first) and that he should get side spotters for at least the heavier benchers and that the lifter should at LEAST be required to keep his feet on the FLOOR, not on the PEGS!!! lol. that was all news to him.
anyway... There were three women there last time- 1 woman who went first and missed her last attempt of 100 and 2 with red curly hair who rotated with eachother when lifting. I was the one of them. My best that day was 155. this is me:
http://go.to/jayde
I don't think i'm the one you're thinking of- the other redhead had a tshirt on and is more cut than i am.
I severely dislocated my arm 2 weeks later, so i didn't think i'd be able to compete for a year at all, but i got 10lbs more this time.
g
http://www.weightliftingdiscussion.com/cgi-bin/wdb.cgi
 
Last edited:
ME bench, week 3

I was originally planning on sticking to the same amount as last week, cause i knew a 5 pound jump would be too much and i discovered the high price of fractional plates. but then i had a stroke of genius and went to the sporting goods store and bought wrist/ankle weights. They are the kind that strap on with velcro and these have little metal weights in little pockets in them that make each one total 2lbs, but you can remove the weights to make they weigh less. I figured I could put one on each end of the bar or in the middle to add up to an additional 4lbs, or just jump to the small plates to add 5. So, even though last week was pretty hard, i could add just a LITTLE more this week...

Raw Bench:
142 x 6
141 x 6 (probably a mental thing but i thought i needed to lose that pound)
122 x 8

Lat pulldowns:
110 x 10 x 3

hammer strength seated shoulder press:
50 x 10
70 x 10
70 x 10

shrugs:
185 x 10 x 3

home.
 
Very nice, thinking outside of the box to get the job done. You must have done something really bad to sprain SI joint. Maybe this next mett I will try to get some number up in the high 3's
 
Lord_Suston said:
Very nice, thinking outside of the box to get the job done. You must have done something really bad to sprain SI joint. Maybe this next mett I will try to get some number up in the high 3's
Click to expand...

Honestly, I'm not sure how I sprained my SI joint- i think it was squatting, which is why i just don't go heavy at all on them anymore. its not worth it.
when is your next meet- the ymca in november or something else?
 
if you say your weak out of the bottom try some flats..no feet on the floor,knees in the air..they helpd me..although your shirt will do that work for u come meet time..get some bands 2..thatll help..there cheap for how effective they are
 
skinyfatguy said:
if you say your weak out of the bottom try some flats..no feet on the floor,knees in the air..they helpd me..although your shirt will do that work for u come meet time..get some bands 2..thatll help..there cheap for how effective they are
Click to expand...

Thanks...That's what the declines are for. I'm sticking to the program i'm on- its working great for a bunch of people i know.
 
declines

I believe i may have the worst sunburn humanly possible on areas that are not meant to see the sun, ever. tanning booths should be illegal and yes, i was exceptionally stupid for going to one.

Declines:
145 x 6
145 x 6
130 x 8

lat pulldowns:
110 x 10
110 x 10
120 x 8

HS low rows:
couldn't do it- burn was hurting

shrugs:
185 x 10 x 3

nausea was setting in and all i could think of was bathing in ice and vicodin.
 
w8lifterchick said:
Honestly, I'm not sure how I sprained my SI joint- i think it was squatting, which is why i just don't go heavy at all on them anymore. its not worth it.
when is your next meet- the ymca in november or something else?
Click to expand...


I have a bunch over the summer but they are not powerlifting, Strongman right here for me at least. And the next for powerlifting would be YMCA. Hope your burns get better
 
Lord_Suston said:
I have a bunch over the summer but they are not powerlifting, Strongman right here for me at least. And the next for powerlifting would be YMCA. Hope your burns get better
Click to expand...

thanks LS. the burn is really really bad... like i might need medical attention, but i'll see- I can't train this week, i know that- my stomach has completely blistered and i can't stand up straight, or stay awake (but that might be from pain meds).
good luck with the strongman stuff- i'll let you know if i hear of any full Powerlifting meets in the area (new york).
gabrielle
 
bench, week 4

stress stress stress
like, a whopping amount. like if i could sell some of it off on ebay, i'd make a lot of money.

age... 37 now.
ugh. didn't get enough sleep. maybe 4 hours.

bench:
141 x 6
141 x 6
122 x 8
same as last week. I'll increase next week.

Hammerstrength low row:
45 per side x 10 x 3

lat pulldowns:
110 x 10 x 8

shrugs:
185 x 10 x 3
these make me look like elvis, but not sing like him.

home
 
All I have to say is stop fucking around.... work hard and play hard, no need for stress cause it makes you catabolic. C'mon get on track and lift some heavy weight, I know you have more in you
 
Lord_Suston said:
All I have to say is stop fucking around.... work hard and play hard, no need for stress cause it makes you catabolic. C'mon get on track and lift some heavy weight, I know you have more in you
Click to expand...

lol.. i hear ya.
frankly, i got very little sleep last night and almost couldn't get up to bench at all- I decided to go and get some aggression out. the routine i'm on doesn't call for me to move up in weight every week- i can repeat a week or two as long as i'm consistant, so i figured that rather than try to go heavier on an empty stomach (and i bench at 5am), i'll keep my confidence up and repeat the week. It worked out well- i left happy and i'm move up a few pounds next week.
 
Declines, week 4

I was thinking last night- how do you go about getting a new workout partner? you can't just say 'wanna be my new workout partner?', like 5 year olds on a playground who become immediate best friends just for the asking. I can't hand over a list of demands, like a pre-nuptual agreement. I can't say "i don't want you to come onto me, compliment me, check me out, or turn my workout into one long inuendo. i'm not going to ask you how my hair looks or what i should wear for the day. i just want you to spot me."
But, it appears to have somewhat settled into a groove like that anyway, now that my current workout buddy is changing schedules and i've had to find someone new for me to ask for help once in a while. He only has one eyebrow (and luckily won't be reading this), but he appears to be normal so far.

anyway, declines:
150 x 6
150 x 6
135 x 8

lat pulldowns:
120 x 10
120 x 8
110 x 10

hammerstrength low rows:
45 per side x 10 x 3

hammerstrength lat pulldown thing:
45 per side x 10 x 3

couldn't do shrugs cause the squat rack was being used by my one eyebrowed friend.

abs
home
 
late night bench, week 5

i planned on benching at 5am. that didn't happen so i figured i'd go in at 4pm, after work. 4pm turned to 9pm before i could get there. The lot was packed, the gym was packed, and there were no benches available, but i ran into someone i knew years ago, who was happy to share the bench with me, which gave us each a spotter so it worked out well.

bench:
142 x 6 (i'm going up a pound a week)
142 x 6
124 x 8

lat pulldowns:
120 x 10 x 3

stopped there. i'm going out of town and can't take the chance of being sore.
 
i know the feeling. i had acl surgery in march and lost 20 lbs of muscle. my deads were 405 pre-op and are only now getting back to over 300. hate it. good luck. you're looking good so far.
 
Bench workout...
I haven't benched in two weeks. i spent last week at the beach, laying around and drinking margharitas and the week before i flew down to florida, packed up a big truck, and drove back up to NY, never stopping. so needless to say, i lost some strength, but i'll get it back.

flat bench:
140 x 6
140 x 4
120 x 8
a little less than my last bench workout and i didn't get all my reps, but it felt good.

lat pulldowns:
110 x 10 x 3

hs high rows:
110 x 10 x 3

shrugs:
185 x 10 x 3

standing rope crunches
home. :-)
 
Due to being away for the past two weeks, its been three weeks since i was able to get into the gym to do declines, so i expected to have lost some strength.

decline bench:
150 x 5 (shoulda been 6)
150 x 4 (shoulda been 6)
135 x 8 (good)

lat pulldowns:
110 x 10
110 x 10
120 x 10

hammerstrenth hi rows:
110 x 10 x 3

shrugs:
195 x 10 x 3
 
3:50am
woke to the sound of tires screeching, crash, squeel, crash, crash, crash in the distance.

4:05am
sirens and firetrucks in the distance

4:30am
I left early to get coffee and see what the racket was.
Turns out it was at my CORNER (5 houses away). A kid, drunk and in a stolen car, sped out of control, fliped end on end till he wraped the car around a poll, upsided down, and caught fire. He won't be stealing any more cars.

bench:
140 x 6
140 x 5
120 x 8

lat pulldowns:
110 x 8 x 3

HS low rows:
45 per side x 10 x 3

HS high rows:
55 per side x 10 x 3

shrugs
abs
12 minute brisk walk
home
 
Hay chick great lifting!! what is you meet/gym best and weight class?

Make sure you are warming up real good before these work out and a little after. I have several small injuries and there are days I can not even get under the squat bar. I stretch, take many warm up sets, use sports creams and such and sometimes that is still not good enough, it just takes time to over come these minor set backs.

If you are willing to come out to California, i will be your new workout partner, but if that is to much of a comute, then have you tried asking the person who works in the gym if they are willing to help with heavy handoffs? This is what I usually have to do, i myself have nto ben able to find a steady partner at my local gym. As far as the bench shirt that is a hard one. My team mates all live a few hours away from me so I only get to work out with them 2-3 weekends a month. So I feel your misery!!!

JIMM
:garza:
 
jimm said:
Hay chick great lifting!! what is you meet/gym best and weight class?

Make sure you are warming up real good before these work out and a little after. I have several small injuries and there are days I can not even get under the squat bar. I stretch, take many warm up sets, use sports creams and such and sometimes that is still not good enough, it just takes time to over come these minor set backs.

If you are willing to come out to California, i will be your new workout partner, but if that is to much of a comute, then have you tried asking the person who works in the gym if they are willing to help with heavy handoffs? This is what I usually have to do, i myself have nto ben able to find a steady partner at my local gym. As far as the bench shirt that is a hard one. My team mates all live a few hours away from me so I only get to work out with them 2-3 weekends a month. So I feel your misery!!!

JIMM
:garza:
Click to expand...

uh, yeah, california is a bit too far, since i'm in new york.
the person that works at the front desk is a young woman who does not lift. she couldn't carry my gym bag, let alone hand off to me, nor does she speak english very well.
my best bench is 205, in an inzer poly in the gym. Deadlifts and squats have gone down cause of back problems, but the best i did for both was 260- not good at all.
my weight is between 165 and in the 180s.
 
w8lifterchick said:
uh, yeah, california is a bit too far, since i'm in new york.
the person that works at the front desk is a young woman who does not lift. she couldn't carry my gym bag, let alone hand off to me, nor does she speak english very well.
my best bench is 205, in an inzer poly in the gym. Deadlifts and squats have gone down cause of back problems, but the best i did for both was 260- not good at all.
my weight is between 165 and in the 180s.
Click to expand...


Yeah i figured that would be to far of a drive!! just wanted to put the offer out. HAAH
that is too bad, yet funny that the gym worker does not workout and does not speak english. do not think i have ever witnessed anything like that?
That is a great bench, hope your new routine works out for you. yeah i know what it is like to have you squat and dead lack due to back problems. All last year my dead went know where!! just barley getting it back.
 
Decline Bench:

i overslept by an hour. I don't know why that happened but it left me disoriented (not disorientated, which is not a word).

Decline bench:
140 x 6 not too hard, since it was supposed to be 150 and i just spaced out.
150 x 6
135 x 8

lat pulldowns:
110 x 10 x 3

hs shoulder press:
70 x 10 x 3

rows:
110 x 10 x 3

abs
 
W8lifterchick - 2 quick questions.

1) When are you going to post some pics so we can the progress/results?!?

2) Are you going to try and make it to the NYC - Elite Fitness meeting?? (If you don't know what I'm talking about, there is a sticky under Chat & Conversation!)


:dance2:
 
Coverguy said:
W8lifterchick - 2 quick questions.

1) When are you going to post some pics so we can the progress/results?!?

2) Are you going to try and make it to the NYC - Elite Fitness meeting?? (If you don't know what I'm talking about, there is a sticky under Chat & Conversation!)


:dance2:
Click to expand...

well...
1. i'm not a bodybuilder so my progress in strength does not show in any pictures. my results are my numbers. if you wanna put a face to the "name", i'm here: http://www.weightliftingdiscussion.com/gabrielle.html
and here: http://go.to/jayde
but other than that, ain't nothin' to see over here.
2. I don't know anyone from this site, so i highly doubt i'd go to the meeting, but thanks for asking.
 
Coverguy said:
1) nice sites - and yes, it is nice to put a pic to the name.

2) fine then! just playin'
Click to expand...

no problem, you wouldn't be the first person to think you can "see" a powerlifters progress by how they look.
thanks for the compliment about the sites.
 
w8lifterchick said:
no problem, you wouldn't be the first person to think you can "see" a powerlifters progress by how they look.
thanks for the compliment about the sites.
Click to expand...

Well maybe not pic just to see body results, but pics of your lifting would be nice. progress of how much weight you are lifting!! :D


JIMM
:garza:
 
I was too tired to workout this morning, so i went out in the rain this afternoon. Before last week, i can't remember the last time i deadlifted.

Deadlifts:
135 x 5
155 x 5
185 x 3
205 x 3
:-)
225 x 1
185 x 3
185 x 3

hamstring curls:
75 x 10 x 3

I had a spotter pretty much just following me around the gym, so ... i decided to work some decline bench again, since i had some permission to go a little heavier on them. yes, i did declines yesterday too...

decline bench:
155 x 3
165 x 2 x 2

a little cardio and home.
 
Heracles said:
How did you hurt your back?
Click to expand...

I sprained my sacral joint last year- i think i originally hurt it while spotting someone benching who needed assistance and i was in a bad position. then during some squats i felt a bad sudden pull and could barely make it up the gym stairs. I went for 2 mri's and a nuclear scan because the doc thought i had a spinal infection and the nuclear tech thought i had spinal cancer. turns out, vioxx and rest was all i needed.
since then, i don't squat. the weight of the bar on my spine hurts me since i don't have much of a curve to absorb it.
 
Parabellum said:
What's the differnece between vioxx and motrin?
Click to expand...

pain?
vioxx is prescription. its an anti inflamatory, but a great one. once inflamation is reduced, you can heal. so its not a pain killer- it won't make you feel much better on the first day, but a few days later and you'll be a new person.
 
You must log in or register to reply here.

Similar threads

pigsy
Approved Log My Training Cycle Diet Log
Replies
33
Views
3K
pigsy
pigsy
Blackout-
Approved Log Testosterone Anavar EQ Cycle
2
Replies
160
Views
16K
abolone
abolone
B
Let me know what you think! My 8 weeks workout plan!
Replies
19
Views
4K
Tiger Salman Khan
Tiger Salman Khan
Omad
Approved Log TRT Retatrutide Slu-pp 332 hgh Fat loss LOg
Replies
55
Views
663
Omad
Omad
RetroNicSmythe
Approved Log Testosterone Cycle Log
Replies
13
Views
3K
Tiger Salman Khan
Tiger Salman Khan
Top Bottom