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Post by Joey Smith on Nov 19, 2006 19:28:15 GMT -5
That sounds crazy....
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sharon
Fulltime Member
Posts: 113
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Post by sharon on Dec 6, 2006 19:26:18 GMT -5
I've skipped putting a few workouts on here. I'll just start over (again).
12/06--Bench
25 min cardio warm up--tricep bands and DB presses
bar x 6 65 x 6
Fat Bar bar x 3 90 x 3 100 x 2 100 x 3---1 brd. 110 x 2---1 brd. 110 x 3---2 brd. 120 x 3---3 brd. 100 x 2
incline bench, regular bar 65 x 6 75 x 6 85 x 4 65 x 7
abs
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Post by Joey Smith on Dec 7, 2006 21:59:15 GMT -5
Alright!....great having you back girl!....
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Post by Breaker on Dec 10, 2006 18:15:19 GMT -5
Nice Bench workout Sharon!
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sharon
Fulltime Member
Posts: 113
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Post by sharon on Dec 11, 2006 10:53:26 GMT -5
Thanks Breaker!
My bench has been improving a little as far as technique goes, and that is making a difference in my mentality, which has been my biggest enemy so far. I actually had another "break-through" this morning during my bench. I added about an inch (maybe an inch in a half) to my arch by correcting one detail of my set up. I misunderstood the whole ass on the bench rule. I didn't realize that there simply had to be something touching, not necessarily your whole ass. Greg kept telling me that I was flattening out and I or course was arguing with him. We started trying to figure it out, and in that process discovered that I wasn't intentionally flattening out, but setting up in the way that I thought was correct. He explained the ass rule and now that I understand that, I changed my set up and added that inch or so to my arch. I know that it's a better set up because it hurts like hell, which is usually the first clue that you're doing it right!
So now that I've explained that into the ground, I'll get on with this morning's training....
25 min cardio warm up--decline DB presses and band tricep work
bar x 10
mini bands, doubled bar x 5 55 x 3 65 x 3 75 x 2---1 brd here's where we figured out the set up 75 x 3--1 brd 85 x 1--1 brd 85 x 2--2 brd 85 x 1--1 brd
no bands, to the chest 100 x 2---struggled a bit adjusting from bands to no bands. My mind wanted to do another set and go for 3-5, but my body was screaming it's protests, so we decided to stop there. Still considered it a good workout.
chain suspended push ups
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Post by Joey Smith on Dec 11, 2006 22:23:59 GMT -5
If it hurts it works (whentalking arch in a bench)....lets see some pics of this new set up....
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Post by Greg Crook on Dec 13, 2006 16:20:02 GMT -5
12/12 Heavy squat/ dead-lift
10 min cardio/ stretching
Box squat w/ avg bands bar x 10 x 2 sets 85x5 w/ avg bands & breifs barx3 105x3 125x3 125x3 added suit 145x3 x 2 sets 165x2 195x1 215x0...needed a little help in the middle. Had the bar placed a little to high and I wasn't able to sit back as far as I wanted. Great workout anyway concidering how many I've missed.
Sharon's at work, I'm doing the typing duties for her.
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Post by Greg Crook on Dec 13, 2006 16:29:35 GMT -5
12/13 Heavy squat/ dead-lift...continued.
5 min cardio/ stretching
stiff leg D/L w/ bar x 10 sumo dead-lift...off the floor (raw) 135x5 155x5 175x5 195x5 switched to conventional 215x3 235x1 x 2 sets...PR for me raw!
leg ext 100x10 x 2 sets leg curl 60x10 x 2 sets
good girl/ bad girl machines for a few sets each.
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Post by Stacey Jones on Dec 15, 2006 13:22:20 GMT -5
I have been having issues with that too. I just recently realized the same thing. Now if I can only convince my mind that it is true I am sure I will get a bigger arch!! I am so glad to have you posting again!!!!!
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Post by Breaker on Dec 17, 2006 20:23:40 GMT -5
Sounds like my problem Sharon, I have a shallow arch but working on making it better. But that is awesome you gained that much in just the setup, good stuff girl!
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Post by Joey Smith on Dec 19, 2006 21:19:45 GMT -5
Greg you are such a good man....will you type mine too?....lol....good work Sharon!....
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Post by Stacey Jones on Feb 3, 2007 21:08:49 GMT -5
Sharon it was so good to see you at the meet! You look great! Bump on the log!
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sharon
Fulltime Member
Posts: 113
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Post by sharon on Feb 4, 2007 17:14:54 GMT -5
Stacey, it was really good to see you too! You did an awesome job! That was an incredible first meet. You're in there now girl.....I look forward to seeing you compete in the future!
So my dumb ass read your "bump on the log" comment and had no idea what that meant. I actually had to ask Greg. After he explained it to me I realized that it is true what they say......You can't be an ath-a-lete AND smart. Haha!
02 Feb/lower body
wide grip DL/conventional
95 x 2 135 x 2 155 x 1 165 x 1
leg extensions 100 x 10 x 3 sets
leg curl 60 x 10 x 3 sets
belt squats----I got to be the guinea pig for these. Greg bought the belt from Mark Bartley at the meet so that he could squat without the wieght on his back while he heals. I absolutely LOVED this excercise! We discovered that we didn't have anything in the gym that would allow me to be elevated as high as I should have been, but I was still able to squat down low enough to feel an incredible burn! I had a good four sets, but also realized that next time, I will start with 100 lbs and move up from there.
80 x 10 x 2 sets 100 x 10 x 2 sets
bad girl 50 x 20 with a one minute hold in between x 3 sets
good girl 50 x 20 with a one minute hold (squeeeeeze!) in between x 3 sets
abs stability ball decline bench
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sharon
Fulltime Member
Posts: 113
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Post by sharon on Feb 4, 2007 17:33:04 GMT -5
I rolled out of bed this morning groaning and grunting like an 89 year old. Greg asked me what I'd like for breakfast and my reply was ibuprofen. Lucikly, I loosened up after a bit (although I'm sure I still complained a little), and went on to the gym for my upper body workout.
03 Feb/upper
warm up bench press machine bar x 10 x 2
floor presses bar x 10 65 x 21 85 x 9 105 x 3 105 x 1
total reps = 34
incline DB presses 25 x 10 30 x 5 30 x 6 30 x 3 25 x 7
shoulder press machine w/mini bands 25 x 8 25 x 5 x 2 sets no bands 37.5 x 21 I can do push ups on my knees with no problem, but I cannot do them big-strong-man style. Greg made me try one today. I got half of one on my first attempt, and yes I wrote push up x 1/2 in my book. On my second attempt I was able to do a whole one. Because I am a smart ass, I wrote PR next to my single push up. I sure am proud of the little fella. We are going to measure my strength by my ability to push my big ass up. It's gonna be fun.
And just for fun...... I did one set of 10 on the belt squat. Greg built two boxes for us to stand on, which are tall enough to allow me to squat low. I did my set of 10 with 115 pounds and it felt a lot different than the day before. I felt it a lot more through my legs and my ass. This is officially my new favorite workout.
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Post by gopostal42 on Feb 4, 2007 19:02:49 GMT -5
good stuff sharon! i need to get back doing belt squats myself, i've only done them with bands.
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