Lift Like a Girl II - Bodybuilding Discussion on Bodybuilding.net Personal Journals

Pitysister · 08-21-2007, 02:02 PM

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.

IronKitten · 08-21-2007, 02:37 PM

Quote:

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.

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.

Pitysister · 08-21-2007, 03:11 PM

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?

IronKitten · 08-21-2007, 03:34 PM

Quote:

Originally Posted by Pitysister

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=

Eric3237 · 08-21-2007, 03:57 PM

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

hrdgain81 · 08-22-2007, 06:17 AM

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.

Pitysister · 08-22-2007, 10:47 AM

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

Pitysister · 08-22-2007, 10:53 AM

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

IronKitten · 08-22-2007, 11:23 AM

Quote:

Originally Posted by Pitysister

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

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

hrdgain81 · 08-22-2007, 12:39 PM

^^ 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.

08-21-2007, 02:02 PM	#1 (permalink)
Pitysister Rank: Lightweight Experience: > 1 Year Join Date: Aug 2007 Location: Midwest Posts: 1,176 Country: Gender:	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.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked

08-21-2007, 03:11 PM	#3 (permalink)
Pitysister Rank: Lightweight Experience: > 1 Year Join Date: Aug 2007 Location: Midwest Posts: 1,176 Country: Gender:	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?
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked

08-21-2007, 03:57 PM	#5 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,028 Country: Gender:	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
	Eric3237's Sig:"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

08-22-2007, 06:17 AM	#6 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,320	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.
	hrdgain81's Sig:"Your arms too short to box with god, I don't kill soloists, only kill squads" -Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

08-22-2007, 10:47 AM	#7 (permalink)
Pitysister Rank: Lightweight Experience: > 1 Year Join Date: Aug 2007 Location: Midwest Posts: 1,176 Country: Gender:	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
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked

08-22-2007, 10:53 AM	#8 (permalink)
Pitysister Rank: Lightweight Experience: > 1 Year Join Date: Aug 2007 Location: Midwest Posts: 1,176 Country: Gender:	i would love to meet that chick from the first video.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked

08-22-2007, 12:39 PM	#10 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,320	^^ 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.
	hrdgain81's Sig:"Your arms too short to box with god, I don't kill soloists, only kill squads" -Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

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