Sharon's Training Log

[sharon]

02/16--lower

chain suspended GM's w/SSB
bar x a million
95 x 10
105 x 6
115 x 6 x 2 sets
125 x 6 x 2 sets

dynamic box jumps---3 sets of 10

12" box sq w/briefs
105 x 6
125 x 6
135 x 6
145 x 6
155 x 2

reverse hypers
75 x 10
100 x 10 x 2 sets

abs

[Greg Crook]

The workout above was awesome for Sharon!! She worked her ass off on the GM's and I can't say enough about her squats. There may have not been much weight on the bar but we've been fine tuning her form and it's as perfect as anyone's in the gym! This girl will be roll'n at the next full meet we got to. Sharon and I have figured out how train her and all I can say is IT'S ON!!!
p.s. Proud of you punkin!

[sharon]

Thanks coach! I'm really excited about the progress we've made! It is such a great feeling to have everything coming together and see the results of it! NOTE: "great feeling" does NOT include the incredible soreness in my legs and back that makes me walk funny

02/17 upper

warmup
tricep bands/bench machine

decline bench
bar x 10
65 x 6
added mini band--hooked on one end of the bar, under bench to other end of bar
50 x 6 x 2 sets
60 x 6
70 x 3
70 x 5

stability ball unilateral DB presses
25 x 10 x 3 sets (Greg fussed here because I did three sets w/the same wieght)
30 x 10
35 x 7

stability ball unilateral shoulder presses
15 x 10 x 2 sets
20 x 4

incline abs

[gopostal42]

good stuff sharon!

[Stacey Jones]

good work Sharon!! Thanks for posting on here and everything else!!!

[sharon]

21 Feb--lower

warm up

box zurchers w/briefs
bar x 6
95 x 6
125 x 6
135 x 6
155 x 6
175 x 3
put on belt
185 x 3

reverse hypers
100 x 10 x 3 sets

one legged box squats
3 sets of 10 each side

lat rows
67.5 x 10 x 3

[sharon]

22 Feb--upper

warmup

bar x 10 x 2

50 w/40lb chain
3 sets of 3

55 w/40lb chain
3 sets of 3

60 w/40lb chain
1 set of 3

65 w/40lb chain
1 set of 3

55 w/70lb chain
singled

55 w/100lb chain
almost singled--Greg had to help a teeny tiny little bit at the bottom

decline DBs
25 x 8
30 x 8
35 x 8
40 x 3

close grip bench on floor w/EZ curl bar
35 x 10
55 x 10
35 x 10 x 2 sets (w/mini band)

shoulder presses
15 x 10 x 3 sets

[sharon]

26 Feb./Squat
Greg asked me this morning if I would be mad if we used the SSB for my workout this morning. Not knowing what I was doing, I shrugged and replied, "sure, why not." I feel that my innocense has been violated.

warmup

Box Squats
SSB x 6 x 2 sets
put on briefs
SSB w/lite band x 3
added belt
95 w/lite band x 2 x 2 sets
135 w/lite x 2
added suit, staps down
135 w/avg band x 2 sets
155 w/avg x 2 (little help on second)
155 w/avg x 2
185 w/avg x 1
took off bands/straps up
225 x 2

Belt Squats
55 x 10
100 x 10
125 x 8
125 x 4

hyper extensions
b/w x 10
10 x 5//25 x 5
25 x 10 x 2 sets

abs

[len]

sharon said:

26 Feb./Squat
I feel that my innocense has been violated.

Wait until tonight when the soreness catches up and it will feel like more than that was violated. ;D Keep the faith in your coach though, the SSb works! Looks like you are making good progress.

[maxson]

Sharon, you have mean training partner

[Joey Smith]

Great workout Sharon its good seeing you posting....watching your progress is amazing....It was great to see you guys this weekend....your man did great!....hope to see yall in Mt. Airy in May....

[sharon]

Thank you to all for the encouragment. I am making progress (finally!!!) and it feels great!
Greg has already attached a disclaimer to his being mean in the gym. He says it's the only place he is allowed to be mean and get away with it. He's right, but it does seem a little odd that he seems to always be smiling like he is really enjoying himself. Seriously though, he knows what I am capable of, even when I don't, and knows how to push me to overcome my weaknesses. So, I guess he gets to be mean AND be thanked for it.

27 Feb

warmup

flat DB press 30 x 14
incline DB press 30 x 11
decline DB press 30 x 16
DB floor press 30 x 14

DB shoulder press
20 x 10
25 x 6
25 x 4
20 x 10
I seem to be right in between weight here. 20lbs isn't quite enough, but 25 is a little too much. I decided that if I can't do at least 5, I drop back down.

DB tricep extensions on floor
10 x 10
12 x 10
12 x 9
12 x 10

T-bar rows for high upper back
3 sets of 10

1 set to failure of standing rear laterals
a whopping 8 (applaud here)

[Stacey Jones]

Nice work Sharon! I am proud of all you are doing!!!

[sharon]

02 march
Lower body

warmup

DL speed work
135 x 5
135 x 3
standing on platform
135 x 1
platform w/minis
135 x 1 x 8 sets

one legged squats
15 lb DBs x 2 sets of 10 each leg
20 lb DBs x 1 set of 10 each leg

glute ham raise
b/w x 8, x 6, x 8

lat pull downs

03 march
bench

warmup

bar x 10 x 2
w/40 lb chain x 5, x 3
50 x 40lb chain 3 sets of 3
55 w 40 lb chain 3 sets of 3
65 w 40 lb chain 3 sets of 3
85 x 4
95 x 3
105 x 1

push ups---we put a black band around my waist so that Greg could give me a little bump when needed. I did sets of 3, and he randomly gave me a little help, but I definitely got more by myself that my last PR of 1.
3 sets of 3
1 set of 5

shoulder presses
15 x 5
25 x 5 x 3 sets

[sharon]

07 march
bench

warmup
bar x 10 x 2
bar w/monster minis x 3, x 2, x 2, x 3 (using pinky on ring grip)
bar w/monster minis x 3, x 3 (middle finger on ring)
50 w/monsters x 3 (middle)
55 x 1 (comp)
60 x 1 "
65 x 1 "

decline bench
65 x 10
85 x 6 x 2 sets
95 x 6 x 2 sets

shoulder press machine
50 x 10
75 x 10
75 x 7 x 2 sets

triceps

08 Mar
Lower body

Gooooooood Mornings!!! ;D
bar x 6 x 2 sets
all the rest w/lite bands
bar x 6
75 x 6
95 x 6
115 x 6
135 x 3

Rack pulls (just below knee)
w/monster minis doubled twice (which equals one million pounds at the top!)
55 x 3
105 x 3
145 x 1
165 x 1
175 x 1 x 3 sets

band leg curls
lats

I worked my ass off today and it felt great. I love knowing that I am getting stronger! I'm not sure that I am looking forward to the way my back is going to feel in approximately 3 hours from now, but we invented ibuprofen for a reason, right?