BACK DAY

and why am I always the sweatiest person in the gym? lol

Warm-up 2 sets 10 reps reverse grip/10 reps wide grip pull downs

Reverse grip pull downs working sets 110X8, 120X8, 120X8

BB deadlifts warm ups 135x10 working sets 225X10, 275x10, 300x5, 300x5 (best since shoulder injury :) )

T-bar row - (BB in corner, using v-handle) Weight is what is added to bar (not sure if you add the bar in on these) 45x12, 70x10, 90x8, 115x6

Straight arm press downs 90x10, 110x10, 120x10

10 minutes of core work : planks, superman, crunches, windmills, side planks, reverse crunches, bicycles, double crunches

Good workout!

My neck still gets tight when we do anything involving my shoulder (which is pretty much any upper body) but its a lot less than it was. I am hoping to have lots of nice, beefy back muscle when I lean out :)

Chest & Triceps, Shoulders & Biceps

Last Thursday was a day off from lifting, we are on a 2 on/1 off schedule. I have been getting up every morning, taking some pre-cardio supps, walking the dog 20-25 minutes and then doing 20 minutes of elliptical.

Friday we did chest and triceps, I was really happy with the workout. my shoulder is finally feeling stronger, my bench is coming back up, flyes are still uncomfortable so I did decline cable crossovers instead (like most muscular pose, kind of).

Friday 10/07/11

warm-up stretches and arm crossovers.

100 reps reverse crunches

Flat BB Bench (after warm-ups) 95X12, 115X10, 135X8, 155X6, 175X4 best since injury :)

Incline DB Press 45'sX6, 50'sX6, 50'sX6

Decline cable crossovers 20X8, 30x8, 30x8

DB pullovers 3 sets 40x8

Close grip bench 75x12, 95x10, 115x8, 120x7

Superset :
Triceps rope push down 110x6, 110x6, 100x6
Bench dips 3 sets 6 (shoulder not sure about these...)

Saturday was slated for Strongman events but we slept in ;(

Sunday REST

Monday 10/10/11

Shoulders & Biceps

DB Military Press warm-up with 15's, 2 sets
25'sX12, 30'sx10, 30'sx8, 30'sx8 (stayed with 30's because shoulder was feeling uncomfortable)

Db lateral raise after warm-up 3 sets of 15'sx8

Brian's partial ROM laterals 3 sets 20'sx8

Rear delt flyes after warm up 3 sets 20'sx8

Ez bar curls (wt is what we added to bar bc we couldnt agree what the bar weighs, it felt light for a curl bar) 30X12, 40X10, 50X8, 50X8
Incline DB curls 3 sets of 15'sX8

Ran out of time so we skipped preacher curls, but biceps felt pretty well worked.

ok...hiatus over.. let's do this thing! (warning..long ass post)

I have been training, just never sure what is really blog worthy. moved back to MN in July and have been kind of struggling to get my groove back since.

Finances and my nagging shoulder issue led to the decision that America's Strongest Woman won't happen for me this year. Its okay, I will take a year to improve my overhead and my athleticism and blow it up next year ;)

I have a new goal..and I am of two minds about blogging it, but I think I will. I am of two minds for a few reasons:

• It isn't strongman related (but I think I will get stronger during the process and maybe even end up a more competitive middleweight)
• I have begun this process so many times and not followed through that the people close to me will roll their eyes and say "sure you are"
• It is a really big goal for me and involves more self belief than I think I have sometimes. 2 years ago I had unlimited amounts of self belief and what felt like the heart of a champion...a lot of events broke me down and somewhere I got lost.

The decision to create this goal comes from being tired of being unhappy with my physique and feeling like there was a "could've" there that I didn't explore far enough.

I have a lot of plus factors going into this goal:

• the support of an amazing man, Adam :)
• the environment at Underground Gym (full of champion mentality)
• a calm sense of knowing that i know how to do this and i am finally ready to apply that knowledge and follow through
• 10-15 new pounds of muscle added through a year and a half of strongman training :)

so..whats the goal?

March 31st, 2012 sub 7% bodyfat and women's heavyweight 1st place at the Gopher.

I will still include strongman training in my routine :) but I will be doing a lot more isolation work than I have in a while and a lot more cardio and actually sticking to an eating plan (stop rolling your eyes).

So...I know its a lot to ask, but to build momentum and keep momentum going, I need people to cheer and prod and push along the way. I promise myself, and you that I will not let us down this time :)

I will be honest in my blogging and ask that you not make fun of what I feel are light weights as I readjust. My shoulder has really brought down my numbers ;( maybe i will even post my stats and measurements...idk. that may be too brave even for me...

I also want you to let me know when I get too uppity, lol. I have this weird complex about being overly braggy or proud and feel like I need a reality check... but at the same time I think a certain amount of grandiosity and larger-than-life ego is necessary in a goal like this. a fine line, indeed.

That said.... here was the first two workouts of this new regime (shoulder day will change, we just threw that one together before I set the new routine)



Tuesday Oct 4th

Shoulders & Triceps wtxreps

Overhead db press, neutral grip, standing 15x15, 25x12, 30x10, 35x8, 40x6, 45x6

DB lateral raise 10x15, 10x15, 10x12, 10x12 (really wishing we had 12.5, lateral movement really weak from injury)

DB Limited ROM lateral (thanks Brian) 3 sets of 15#x12

DB rear delt flye 8x15, 10x15, 15x12, 15x12

BB Lockouts in rack (standing) 95x12, 95x12, 115x6

triceps overhead DB Ext single arm 10x15, 10x15, 15x12, 20x10, 25x6 barely

triceps pressdown w rope 100x12, 80x15, 70x15...sad lil dead arms


Wednesday (lifting arms overhead challenging :) ) 10/05

Legs

Warm up - crossover stretch, inchworm forward and back for 10reps
100 reps ball crunches

Back Squats w/u 95x12, 135x12, 185x10, 205x8, 225x6, 245x6

Leg press (first day doing legs in vibrams..felt weird) we guess the sled weighs 70, so i add that into the weight. 470X10, 560x10, 650x10, 650x10

Leg extension (these really suck for me right now, I think my knees aren't tracking right, hopefully they will improve, right now any significant weight hurts like hell, so i am keeping it light) 3 sets 60x12

Superset : standing leg curls 35x10 and walking lunges 25X10, 3 sets each

Superset: Seated calf raises 50x10, 75x10, 100x10 and standing body weight calf raises 3 sets 25

sore baby! but in good ways - my knees feel ok, a little tight but not painful and my glutes,hams and quads are pleasantly sore/full, my calves..sad sore lol. going to do some light cardio today and lots of stretching/foam rolling.

One of my hopes during all this isolation work is that i rehab some nagging issues and become even more functional for strongman :)