Lift Like a Girl II
 

Tuesday August 21


Squat

-Bar x 5

-35 x 4

-65 x 2

-80 3 x 5

Bench

-Bar x 5

-50 x 4

-85 x 2

-120 3 x 5

JS Rows

Bar x 5

50 x 4

85 x 2

110 3 x 5


Skullcrushers


30 3 x 5


DB Side Bends

50 3 x 5


even with all the warm up sets....only took me like 45 minutes. had a good sweat too.

decided to start out small...since i'm a little shit...5'6-7...at home i'm 138 on the scale...at the doctors office i'm 145...

really focused on form starting out...fanned my toes out a bit on my squats...that helped me get my ass to touch up above my ankles since i was having a problem getting down that far...and on the bench...moved my grip in so it's shoulder width...and keeping my elbows tucked into my sides...if i don't do those two things...i can lift alot more...but i imagine my shoulders would crap out by the time i'm thirty :)

only problem i have with js rows...is i must have short arms...cuz i have to bend my torso alot to get to the bar...my back is almost less than horizonal to the ground....favorite exercise though...i love shoving that bar into my upper abs.

Are you bending your legs much? You want your torso to be parallel to the ground on these. So with shorter arms, you'll want to squat down a bit more in your legs.

yes, but the more i squat...the more my knees get closer to getting in the way of the bar....can i put my feet like 3 feet apart? :)

The bar should be coming close to your knees. But when you're getting into position, your hips should shift back. Similar to an RDL position. That will keep your knees back far enough and your back in the right position without making you want to round your lower back during the movement

http://www.youtube.com/watch?v=44LJq...elated&search=

http://www.youtube.com/watch?v=LvWeC...elated&search=

http://www.youtube.com/watch?v=KEWLq...elated&search=

Third one was the best :). First one was second.

But that's a GD barbell row not a Pendley row, try to remember that!

-Rippetoe :biglaugh:

Great journal title pity, cracked me up.

I'm glad to see your trying to focus on form right off the bat, it will only help you in the future. Progress will come quick, make sure your eating right, and getting your pre and post shakes in. I only mention that because you havent yet in the journal.

as for the rows, i think the vids got you covered. I have a tough time with those too, you really have to focus on your lower back muscle to make sure they dont round out when lowering the bar, as long as your aware you should be able to keep it under control.

always get pre and post in.....

creatine with grape juice an hour before...then two slices of whole wheat with peanut butter...and a scoop of whey. and then after creatine with grape juice...and whey with water and some oatmeal thrown in.

right now a basic day of eating is this:

breakfast: scoop of whey....8 ounces milk...1/2 cup of oatmeal...blend.drink. eat a banana.

first break at work....1.5 ham and cheese sandwiches.....pouch of honey roasted peanuts and 12 ounces of milk.

lunch at 1 p.m. usually a chicken breast...rice/pasta....veg..and 8 ounces of milk..

then at 4 start the pre workout thing....workout...post workout shake. wait an hour....repeat lunch for supper.

if i get hungry later i'll have either a tuna sandwich on whole wheat or peanut butter....and always cottage cheese with peaches before bed.


this self discipline shit is fun....because there is other stuff i would much rather be eating :)



edit: i bought some sugar free peaches the other day.....ick. apparently i love my thick peachy syrup :)

i would love to meet that chick from the first video.

That's an acquaintance of mine. Cool chick. LOVES PL'ing.

^^ you should get her to stop by and post up. We can always use more expertise around here, and another female point of view wouldnt be bad either.

That would be cool. especially if she is more geared to PL'ing.

I'll see what I can do :D She's on vacation right now though and is doing a comp in about a month (figure, not PL) so she's pretty busy at the moment. She says after this Fig comp she'll be concentrating more on PL comps though.

you know.....PL could stand for a lot of things :)

Took me a minute to figure out what you meant... gutter mind! :biglaugh:

haha...you have no idea. what do you expect with you flaunting a picture of you in boots. those are my number one downfall....i love chicks in boots. :) my mind has to go somewhere...and it's certainly not going up :)

Thursday August 23

Squat

-Bar x 5
-35 x 4
-65 x 2
-85 3 x 5

Military Press

-Bar x 5
-35 x 4
-55 x 2
-75 3 x 5

Deadlift

-Bar x 5
-50 x 3
-85 x 1
-115 3 x 5

Pullups

-Body Weight 3 x 6

Preacher Barbell

-50 3 x 5

Weighted Leg Raise

- 10 3 x 15


Put five more pounds on squats than tuesday...kept focused on form.....military press...kept arms shoulder width apart...focused on breathing...75 was quite easy...80 should be quite easy next time too. baby steps. baby steps. :)

deadlift i did one hand overhand, one hand underhand...kept on having my back really straight at the start of it...mirrors come in handy.


and my pullup/dip station should be here next week....i'm excited.


gross note: leg raises i just lay on the floor, put dumbbell in between my feet and raise...well...being the last exercise...and i'm sweaty...sat down on floor...squeezed my legs together to get them close enough to hold the dumbbell...totally smashed one of my nuts :)

Unless you can't hold onto the bar any other way on deads, then use a double overhand for the majority of your training and only switch to alternated grip when you need to. That will train your grip much more. And that IS important.

coolio...thanks for the tip man.

Saturday August 25

Squat

-Bar x 5
-40 x 3
-60 x 2
-85 3 x 5

Rows

-Bar x 5
-50 x 3
-85 x 1
-110 3 x 5

Bench

-Bar x 5
-50 x 3
-85 x 2
-120 3 x 5

Skullcrusher 30 3 x 6, Side Bends 55 3 x 5, Weighted crunches 3 x 30.


getting the form on the rows down...i should really make a video.

i'm ready for my two days off...i'm getting the F out of town.

Tuesday August 28

Musical Selection: Hypocrisy - Virus

Squat

-Bar x 5
-30 x 3
-60 x 1
-90 3 x 5

Deadlift

- No warm ups...since..well...i've have to deadlift all my squats anyways....can't wait to get my squat rack :(

-125 1 x 5 and 1 x 3....i felt peppy :)

Military Press

- Gotta Press all my squat lifts anyways...so...no warm up today.

-80 3 x 5

-this was quite easy again...but i'll stick it out for the rest of the week.

Pullups

-1 x 7, 1 x 7

Barbell curls

- 70 2 x 5

Dips

- 1 x 7, 1 x 7

Leg raises, 2 x 10 5 lb plate behind head situps...2 x 30


rushed home from work to put together the new pullup/dip station. i'm loving it so far....so convenient...dips are neat. pullups are neat. and leg raises are neat. i'll take some pics in a bit. :)

If you warm-up for squats then there isn't really any need to warm-up for the other exercises. Unless there is some special reason for warming up all the time you should be good to pound the iron after you warmup for the first exercise.

coo...thanks dude. that will save time.

Thursday August 30

Musical Selection: Daath - The Hinderers


Squat

-Bar x 5
-40 x 3
-60 x 2
-90 3 x 5

Rows

-115 3 x 5

Bench

-125 3 x 5


Close hand pushups - 2 x 15, DB side bends 60 - 2 x 5, weighted crunches 2 x 30.

squats were ok tuesday....little tougher today. i'm gonna spend a lot of time in front of the mirror later with the empty bar to work on the rows form....maybe i'm being anal...but it's bothering me. i need a bigger mirror :)

Working at that type of relative intensity I would recommend doing at least something to get ready for the lifts.

If this was a light weight bodybuilding thing I'd say different.

Yes the body is good and warmed up but you also have a lot of blood pooling in the legs and things like that. Habitually jumping into a relatvely heavy bench or something like that is a prescription for shoulder and other problems. You may not need anywhere near the warmup you used for squats but at least give the joints a little attention and acclimation. And heavier, in terms of intensity, the weight to be used is the more warmup should be used.

And please nobody say the follwing: "I've been doing that for years with no problem."

I hear that one more time and I'm going to have to lay on some nasty smileys :biglaugh:

Generally I'd recommend doing the bench before rows. And even though you want to work on the rows I don't think it's a good idea to do it that way. I am talking about this specific case and not saying "never do any rowing before benching". The problem is that you are creating fatigue in some very important stabilizer muscles that you need during your bench. Not only will it take away from the bench but will make it harder for your shoulders to stabilize. Like I said, this is work of a fairly heavy nature.

dude...i've been doing this since before you were born..................

;)


but i'll keep that in mind for next time...i'm ready to deadlift some more shit saturday. i gotta switch my days and get on monday/wed/fri cuz i got bowling league starting on tuesday nights in a couple weeks. left forearm was a little tight from throwing six games this past tuesday night.

ahem......

:gay:

:banned:

:censored:

:madfawk:


just kidding

:biglaugh:

sorry...could fit that into the post above^^^

cheers mate

i love the that's fucking gay smiley. that thing rocks.

here's my new chinup/dip station...get to use it again today. i wish i could take credit for the plush green carpet...but..it wasn't my idea ;)

Saturday September 1

Musical Selection: Children of Bodom - HateCrew Deathroll


Squat

-Bar x 5
-30 x 3
-60 x 1
-90 3 x 5

Deadlift

-80 x 2
-130 1 x 5

Military Press

-30 x 3
-60 x 1
-80 3 x 5

Pullups

- 3 x 8

Barbell Curls

-70 2 x 5

Dips - 2 x 10, Leg raises - 2 x 10


everything went smooth....even squats....should be able to stack five pounds on next week. added an extra 5 to deads. i'll stick with 130 next week too. first 4 went up great...5th was a struggle but i maintained form and got it up. felt good.


3 day weekend = i'm going to eat and lay on my ass since i didn't get to do it last weekend :(

Monday September 3

Musical Selection: Pantera Vulgar Display of Power

Squats

-Bar x 5
-30 x 3
-60 x 1
-95 3 x 5

Bench

-50 x 4
-90 x 2
-130 3 x 5

Rows

-40 x 4
-80 x 2
-120 3 x 5

Skullcrushers

-40 3 x 5

Dumbell Side Bends

-60 3 x 5

Leg raises - 10 2 x 10, weighted twist crunches 2 x 15


i think doing nothing but eating and laying on my ass for two days helped...squats were not bad...

Wednesday September 5

Musicz: At The Gates - Slaughter of the Soul

Squat

-bar x 5
-30 x 3
-60 x 1
-95 3 x 5

Deadlift

-bar x 5
-45 x 3
-90 x 1
-130 1 x 5

Military Press

-bar x 5
-50 x 3
-70 x 1
-85 3 x 5

Pullups

-3 x 8

Barbell Curls

-70 2 x 5

Dips - 2 x 10, Leg Raises - 2 x 10


everything felt pretty good...i been eating 4k calories a day...deadlift felt great. probably because i found a way to use my bench as a squat rack...no more deading everything.

Nice ... good to see you moving along with this and eating big, keep it up bro.

thanks dude...i'm fairly "full" all day long. almost to the point of being...too full :)

i had a cheater meal this morning...first break at work...7 fried chicken legs. mmmm. and this horrible steven segal energy drink called cherry charge.

i try to drink one of those once a week to punish myself...and help me realize...there are so many things in life that taste better. :)

also...thanks to everyone here...i have learned a shitload...if not for here...i'd still be floundering...or on my ass playing video games.

Steven Segal plus energy seems like an oxymoron :D

if you can find them....i recommend everyone try them at least once in life....he also has one called "asian experience."

they alltogether taste like shit. :)

Friday September 7

Musical Selection: Pantera - Far Beyond Driven

Squats

-Bar x 5
-30 x 3
-60 x 1
-95 3 x 5

Bench

-70 x 4
-90 x 2
-130 3 x 5

Rows

-50 x 4
-90 x 2
-120 1 x 5, 115 2 x 5

Skulls 40, 3 x 5....DB side bends 60, 3 x 5

Russian Twists 5 pounds 2 x 8, 5 pound weighted crunches, 2 x 15.


backed off on the rows...because of form...if i take it slower and not ram the bar into my upper abs i can do 120...that helps me keep my hips fairly stationary...and my ass height to stay the same. is it ok to do them slow?

russian twists fucking own.....first time i've ever done them....my abs are going to hurt like fuck tomorrow.

squats were good...and bench was good. i'm excited to hit 100 on the squat next week.




you're muscle and gall....naive at best.....i'm bone...brain...and cock. deep down...stronger than all. Great album.....

Monday September 10

Muzak: Edge of Sanity - Spectral Sorrows

Squat

-Bar x 5
-30 x 3
-70 x 1
-100 3 x 5

Deadlift

-50 x 4
-90 x 2
-135 1 x 5

Military Press

-30 x 4
-60 x 2
-90 3 x 5

-Pullups, 3 x 8
-Curls 50, 3 x 9
-Dips, 2 x 10
-Leg raises 2 x 7, russian twists 5 lbs. 2 x 8


started holding the leg raises for about 2 seconds after they were up....that and russian twists = killer.

i love it.

Wednesday September 12

Music: Edge of Sanity - Crimson II

Squat

-bar x 5
-30 x 3
-60 x 1
-100 3 x 5

Bench

-50 x 4
-85 x 2
-135 3 x 5

Rows

-50 x 4
-90 x 2
-120 3 x 5

Skulls: 40 - 3 x 10
DB Side Bends: 60 - 3 x 6
Russian Twists: 5 - 2 x 8
Weighted Situps: 5 - 2 x 15

I'm glad to see people trying some more variation on the "ab" training other than the usual leg raise and situp or cable pulldown combo. BTW, I notice you are doing DB side bends. May I suggest you try overhead DB side bends instead. What they will do is increase the lever length so that a little weight is magnified by a whole bunch. Plus increasing the stimulus to the whole region in general by engaging the stabilization component, etc. This will keep you from ending up with 120 pound db's in each hand and wondering why it ain't enough :biglaugh: