Sharon's Training Log

[tadpole]

sharon are you keeping my boy straight up there good looking workout to girl

[gopostal42]

way to work sharon! those million pound rack pulls will make you a strong mofo

[Joey Smith]

You go girl nice having you back....

[Breaker]

Rack pulls (just below knee)

I have found these to be very helpful with my pulls also, since that is my weakest area! Nice work none the less Sharon keep up the intensity!

[sharon]

12 March 07
Bench

warm up
briefs//deep open squat
bar x 6
95 x 6
added belt
135 x 6 x 2

box squats
195 x 2
215 x 2 (help on second)
added suit, straps down
215 x 2
235 x 2
235 x 1 (tiny bump in middle)
straps up
255 x 1
275 x 1
295 x 1 (not quite parallel)

deep open squat/briefs only
135 x 7

hyperextensions
abs

[sharon]

16 March 07
Bench

warmup

bar x 10
bar w/40 lb chain x 5
bar w/70 lb chain x 5 x 2 sets
bar w/100 lb chain x 3 (help on 3rd)
55 w/70 lb chain x 4 (help on 4th)
65 w/40 lb chain x 5
85 w/40 lb chain x 1

120 x 0 (near miss for 2)

DB presses
30 x 10
35 x 8
35 x 6

shoulder press machine
75 x 8
75 x 10
75 x 6
62 x 6

triceps
abs

[sharon]

21 March
Bench

warmup
bar x 10 x 2
65 x 5
85 x 5
95 x 3
shirted
135 x 4 x 2 sets
165 x 4 w/2 brd
135 x 4
raw
95 x 5

incline suspended DB presses
25 x 10
25 x 5
25 x 7

triceps w/curl bar
45 x 10
55 x 10
65 x 10

shoulder presses
15 x 10
25 x 7 x 2 sets

abs

[gopostal42]

right on with the training punkin

[sharon]

22 March
DL

95 x 5
135 x 5 x 2 sets
added briefs
140 w/40 lb chain x 1
160 w/40 lb chain x 1
140 w/70 lb chain x 1
added belt
160 w/70 lb chain x 1
140 w/100 lb chain x 1
added suit
160 w/100 lb chain x 1
140 w/130 lb chain x 1
160 w 130 lb chain x 0 --->came off the floor good, then to a nice screeching halt half way up....just need to get stronger!!!

225 straight weight, suit straps down x 2

leg curls
leg extensions
hyper extensions
lat rows

[sharon]

26 March --bench

warmup
bar x 10 x 2
65 x 5
85 x 5
95 x 5
shirted, to chest
140 x 4 x 2 sets
170 x 2 x 2 sets off 2 brd
to chest
140 x 4

push ups

27 March--squat

warmup
open squat
bar x 10
105 x 8
145 x 8

GM's w/SSB
bar x 6
115 x 6 x 2 sets
135 x 6
155 x 6
155 x 5

rack pulls
145 x 3
185 x 3
205 x 3
w/suit, straps up
225 x 1
255 x 1 x 2 sets
275 x 1

abs

30 March--bench

warmup

bar x 10
65 x 24 ---1 brd
85 x 16---2 brd
105 x 10---3 brd
85 x 9 to chest

KB triceps
standing DB shoulder presses
front lateral raises w/EZ curl bar

[Joey Smith]

Not just pretty but pretty damn strong too!....your workouts are looking great girl....

[sharon]

Thanks Joey! I've really been enjoying seeing myself get stronger......and, Greg has me working on my tan too, so I'm trying to work on the "pretty" as well!!

04 April--Bench

warmup
bar x 10
65 x 8
85 x 5
shirted
145 x 3 to chest
145 x 4 to chest
175 x 4---2 brd
175 x 0 x 2 to chest

shoulder presses
abs

05 April---Squat/DL

warmup
bar x 10
145 w/green bands x 2 x 5 sets
in chains, no bands
225 x 2
285 x 2
325 x 0

D/L off floor
135 x 3
175 x 1
200 x 1
200 w/40 lb. chain x 1
200 w/70 lb. chain x 1
230 w/40 lb. chain x 0

[Stacey Jones]

Nice work Sharon!

[sharon]

09 April--Bench

warmup
bar x 10
65 x 8
85 x 5
95 x 5
shirted
135 x 2 off 2 brd
150 x 4 to chest
150 x 2 to chest
180 x 3 off 2 brd
150 x 2 to chest
155 x 1 to chest

DB presses
30 x 6
35 x 6
40 x 8 with spot

10 April---Squat

warmup
briefs and suit
bar x 10
bar w/purple bands x 4
bar w/purple and green x 2
105 w/p&g x 2 x 3 sets
125 w/p&g x 2
straight weight
235 x 2 open squat
285 x 2 in chains
325 x 1

195 x 3 briefs/open
145 x 6 deep squat

13 April--upper accessory

warmup
DB presses 20 x 15 x 4 sets

fat bar floor presses
bar x 8
100 x 4 with help
90 x 8 x 4 sets

stability ball DB presses
15 x 10
20 x 10 x 3 sets
20 x 8

pull ups (with help)
sets of 3-4

skull crushers
sets of 10

14 April--lower accessory

warmup
deep squat/open/raw
65 x 10 x 4 sets

belt squats
80 x 10 x 3 sets

hyper extensions
abs

[Joey Smith]

Damn that boy has you killing it in the gym....good stuff....