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Lift Like a Girl II



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  #1  
Old 08-21-2007, 02:02 PM
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Default 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.
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  #2  
Old 08-21-2007, 02:37 PM
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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.
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  #3  
Old 08-21-2007, 03:11 PM
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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?
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Old 08-21-2007, 03:34 PM
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Originally Posted by Pitysister View Post
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=
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Old 08-21-2007, 03:57 PM
EricT EricT is offline
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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
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 08-22-2007, 06:17 AM
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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.
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Old 08-22-2007, 10:47 AM
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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
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Old 08-22-2007, 10:53 AM
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i would love to meet that chick from the first video.
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Old 08-22-2007, 11:23 AM
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Quote:
Originally Posted by Pitysister View Post
i would love to meet that chick from the first video.
That's an acquaintance of mine. Cool chick. LOVES PL'ing.
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  #10  
Old 08-22-2007, 12:39 PM
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^^ 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.
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