Cutting 09.21.12: Back

Justin says to stop doing 1-rep deadlifts because it’s all ego and ruins you for the rest of your workout. Sigh. Fine.

So now we do 6 reps with tiny increases until we can only do 4, then we stop and try for 6 again the next time.

Also got a bunch of body weight exercises to do in Korea (I’m going to visit my little brother, leaving next Friday) since there’ll be no guaranteed gym access while I’m away.

Gonna find some food and then I’m thinking of a long bike ride this evening :)

Barbell Deadlift:
  • 135 lb x 6 reps (+91 pts)
  • 155 lb x 6 reps (+104 pts)
  • 185 lb x 6 reps (+127 pts)
  • 190 lb x 6 reps (+132 pts)
  • 195 lb x 6 reps (+136 pts)
T-Bar Row:
  • 25 lb x 6 reps (+24 pts)
  • 50 lb x 6 reps (+28 pts)
  • 55 lb x 6 reps (+29 pts)

Lat Pulldown:

  • 70 lb x 6 reps (+22 pts)
  • 75 lb x 6 reps (+22 pts)
  • 85 lb x 6 reps (+24 pts)
  • 90 lb x 6 reps (+25 pts)

Cutting 09.14.12: Legs

Justin says he gave this workout to 8 other clients this week and I’m the only one who finished it. Fitocracy doesn’t even accept sets of more than 30 reps - I had to break it up to input it then add it back together. That’s how ridiculous today was.

Excuse me while I eat everything.

Leg Press:

  • 120 lb x 10 reps (+27 pts)
  • 170 lb x 20 reps (+36 pts)
  • 220 lb x 30 reps (+47 pts)
  • 270 lb x 40 reps (+100 pts)
  • 320 lb x 50 reps (+126 pts) <— srsly?

Lying Leg Curls:

  • 65 lb x 20 reps (+17 pts)
  • 65 lb x 20 reps (+17 pts)
  • 65 lb x 20 reps (+17 pts)

Leg Extensions:

  • 50 lb x 20 reps (+15 pts)
  • 50 lb x 20 reps (+15 pts)
  • 50 lb x 20 reps (+15 pts)

Cutting 09.07.12: Chest & Arms

Trained with Justin today, and it went pretty well. We had legs on the agenda, but if I’m still popping Advil Cold & Flu every 4 hours, I’d prefer not to divide my body’s attention too much. Benched 35lb dumbbells for the first time, though, so that’s pretty sweet.

Dumbbell Bench Press:
  • 15 lb x 15 reps (+52 pts)
  • 20 lb x 15 reps (+56 pts)
  • 25 lb x 12 reps (+58 pts)
  • 30 lb x 10 reps (+61 pts)
  • 35 lb x 8 reps (+63 pts)
Incline Dumbbell Flyes:
  • 15 lb x 15 reps (+23 pts)
  • 20 lb x 15 reps (+24 pts)
  • 20 lb x 15 reps (+24 pts)
Lying Barbell Triceps Extension (“Skullcrusher”):
  • 30 lb x 15 reps (+13 pts)
  • 30 lb x 15 reps (+13 pts)
  • 30 lb x 15 reps (+13 pts)
Barbell Curl:
  • 40 lb x 8 reps (+19 pts)
  • 30 lb x 8 reps (+18 pts)
  • 20 lb x 8 reps (+16 pts)
  • 40 lb x 6 reps (+18 pts)
  • 30 lb x 6 reps (+16 pts)
  • 20 lb x 6 reps (+15 pts)
  • 40 lb x 4 reps (+15 pts)
  • 30 lb x 4 reps (+14 pts)
  • 20 lb x 4 reps (+13 pts)
  • drop sets

Muscle Gain 08.25.12: Chest/Arms

Third consecutive weight training day. Time for a break.

Looked at some of my bench press numbers over the past couple of months, worried that I could only eke out 5 reps at 75lbs when I’m certain I’ve tracked 80 and even 85 this summer, but turns out those sessions were with Justin spotting me hardcore, so I’m not unhappy with what I accomplished today on my own.

May or may not have gotten trapped under the barbell at one point, rolling it painfully down my body until I could sit up. Two guys had started toward me to help when I managed to escape. Super embarrassing. Nick’s response: #girlsinthegym ><

Rest tomorrow, then legs on Monday.

godo2point0 Tracked a Workout for 782 pts
  • Barbell Bench Press:
    • 65 lb x 10 reps (+63 pts)
    • 75 lb x 5 reps (+57 pts)
    • 75 lb x 5 reps (+57 pts)
    • 75 lb x 5 reps (+57 pts)
    • 75 lb x 5 reps (+57 pts)
    • 75 lb x 5 reps (+57 pts)
  • Close-Grip Barbell Bench Press:
    • 45 lb x 10 reps (+55 pts)
    • 55 lb x 9 reps (+58 pts)
    • 55 lb x 10 reps (+59 pts)
  • Incline Dumbbell Bench Press:
    • 25 lb x 10 reps (+58 pts)
    • 25 lb x 10 reps (+58 pts)
    • 25 lb x 10 reps (+58 pts)
  • Barbell Curl:
    • 30 lb x 15 reps (+19 pts)
    • 40 lb x 8 reps (+19 pts)
    • 40 lb x 8 reps (+19 pts)
    • super set with triceps
  • Triceps Pushdown - Rope Attachment:
    • 20 lb x 10 reps (+11 pts)
    • 25 lb x 6 reps (+10 pts)
    • 25 lb x 6 reps (+10 pts)
    • super set with barbell curl

Muscle Gain 08.24.12: Legs

OMG I’m so tired. I haven’t been eating enough this week - gotta start counting again and making sure I’m properly fueled. Back is super tight from my 215# deadlift yesterday. Gonna go nap so hard.

Chest/Arms tomorrow.

godo2point0 Tracked a Workout for 1,016 pts
  • Barbell Squat:
    • 0 lb x 10 reps (+40 pts)
    • 45 lb x 10 reps (+55 pts)
    • 65 lb x 12 reps (+64 pts)
    • 95 lb x 10 reps (+77 pts)
    • 115 lb x 5 reps (+75 pts)
    • 115 lb x 5 reps (+75 pts)
    • failed at 115 - my right hip is just so weak and damaged.
  • Barbell Lunges:
    • 30 lb x 48 reps (+124 pts)
    • 30 lb x 36 reps (+112 pts)
    • 30 lb x 36 reps (+112 pts)
    • walking lunges every third; super set with step ups
  • Barbell Step Ups:
    • 30 lb x 16 reps || 20 in (+79 pts)
    • 30 lb x 12 reps || 20 in (+75 pts)
    • 30 lb x 12 reps || 20 in (+75 pts)
    • super set with lunges
  • Lying Leg Curls:
    • 65 lb x 20 reps (+17 pts)
    • 70 lb x 20 reps (+18 pts)
    • 70 lb x 20 reps (+18 pts)

My trainer's priorities:

  • Me: I had a dream about you this week.
  • Justin: Oh yeah?
  • Me: Yup. You were 40min late for our session because you were banging some chick in the back room. I was livid. But then you said that the best thing to have pre-workout is chocolate, and you had bars and bars of it hidden that you shared with me, so I forgave you.
  • Justin: Did you get a look at the chick?
  • Me: No.
  • Justin: She was probably hot though, right?
  • Me: Um, yeah. Probably.
  • Justin <breaking into a big smile>: Sweet. You just made my day.

Muscle Gain 08.17.12: Chest & Arms

As always, Justin’s drop sets and heavy spotting helped me to work to failure as much as possible, which is something I have trouble attaining when I work out on my own.

Legs tomorrow! Also realized I haven’t done shoulders in a while, so going to have to fit that in ASAP.

godo2point0 Tracked a Workout for 976 pts
  • Barbell Bench Press:
    • 45 lb x 10 reps (+55 pts)
    • 55 lb x 10 reps (+59 pts)
    • 65 lb x 10 reps (+63 pts)
    • 75 lb x 6 reps (+60 pts)
    • 80 lb x 5 reps (+59 pts)
    • 65 lb x 8 reps (+60 pts)
    • 45 lb x 10 reps (+55 pts)
    • 85 lb x 6 reps (+65 pts)
    • 85 lb x 6 reps (+65 pts)
    • Sets 5-7 were a drop set; 8 and 9 were negatives heavily spotted
  • Barbell Curl:
    • 40 lb x 8 reps (+19 pts)
    • 30 lb x 8 reps (+18 pts)
    • 20 lb x 8 reps (+16 pts)
    • 40 lb x 6 reps (+18 pts)
    • 30 lb x 6 reps (+16 pts)
    • 20 lb x 6 reps (+15 pts)
    • 40 lb x 4 reps (+15 pts)
    • 30 lb x 4 reps (+14 pts)
    • 20 lb x 4 reps (+13 pts)
    • 50 lb x 6 reps (+19 pts)
    • 50 lb x 6 reps (+19 pts)
    • 3 sets of drop sets + 2 sets of heavily spotted negatives
  • Triceps Pushdown - Rope Attachment:
    • 20 lb x 12 reps (+11 pts)
    • 15 lb x 10 reps (+11 pts)
    • 20 lb x 12 reps (+11 pts)
    • 15 lb x 8 reps (+10 pts)
    • 10 lb x 6 reps (+9 pts)
    • drop sets; super setted with bench dips
  • Bench Dip (Seated Dip):
    • 6 reps (+5 pts)
    • 6 reps (+5 pts)
  • Cycling (stationary):
    • 0:32:00 || 7.8 mi (+191 pts)

Thoughts on 5/3/1?

I’ve got a few months left of weekly(ish) personal training sessions, and am starting to think about how I want to use them and what I’m going to do when I’m back on my own.

It’s almost time for a cutting phase, so I think I’ll start reducing my calories via carbs and let my work with Justin keep me motivated in the gym through that inevitably difficult time.  That means that when I lose him, I’ll be back into a muscle gain phase, which is something I’m more comfortable with.

I know a LOT of people do Stronglifts 5x5 and I’ve seen a few other programs around, but what’s the word on Jim Wendler’s 5/3/1? It seems pretty basic - straightforward with minimal room for error, providing you work hard. Anybody tried it and have feedback to share?

Muscle Gain 08.03.12: Legs

Big one with Justin today.  Super set dumbbell lunges with my squats since they’re going to be so light for a while, and tried one-leg presses for the first time, which are hard!  Basically want to eat for the rest of the day.

Back workout tomorrow or Sunday!

Tracked a workout for 1,605 pts
  • Barbell Squat:
    • 45 lb x 12 reps (+56 pts)
    • 65 lb x 10 reps (+63 pts)
    • 85 lb x 8 reps (+69 pts)
    • 95 lb x 6 reps (+69 pts)
    • super set with lunges
  • Dumbbell Lunges:
    • 25 lb x 12 reps (+89 pts)
    • 25 lb x 10 reps (+86 pts)
    • 25 lb x 8 reps (+83 pts)
    • 25 lb x 6 reps (+78 pts)
    • super set with squats
  • One-Leg Press:
    • 115 lb x 12 reps (+46 pts)
    • 140 lb x 10 reps (+49 pts)
    • 160 lb x 8 reps (+50 pts)
    • 185 lb x 6 reps (+51 pts)
  • Barbell Lunges:
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • walking lunges, super set with step ups
  • Barbell Step Ups:
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • super set with barbell lunges

After PR'ing my deadlift:

  • Me: Nick! 200lbs!
  • Nick: Be careful!
  • Me: Pfft, it's fine. <Justin walks by> Justin! I just deadlifted 200lbs!
  • Justin: <turns to Nick> Are you supervising this?
  • Nick: I told her to be careful.
  • Me: Guys, come on!
  • Justin: Were her shoulders back? That's how you get injured.
  • Nick: She pulled them back toward the end. You know she pushes herself too hard.
  • Me: Seriously!? What is this?!
  • Justin: Ok, ok. Good job. But take it easy.
  • Nick: Good job, lizzy.
  • Me: Think I can do it again?
  • Nick: Maybe, but it's not worth hurting yourself.
  • Me: ><