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Post by Neversatisfied on Apr 15, 2007 17:15:19 GMT -5
Hello NC APF Lifters. A little background on me: I train at Gym 365 in Mocksville, NC under the guidance of the great Travis Mash. I can't begin to tell you how much of a privilege that is, or what it has meant to my lifting. Well, actually I can say what it has meant to my lifting--we started on Nov. 6, 2006 and in our first eleven weeks together he raised my competition total--RAW competition total--by 24%! He's just incredible. I get to see him almost every day but when he walks in the gym I still go "OMG, there's Travis Mash!" There is simply no end to his knowledge. Now I am training for my first equipped meet, Travis' meet on May 12th at Gym 365. Hope you all will come out and support Travis, the gym, and NC APF Lifting.
4-13-07 Max Effort Lower ART by Dr. Larry Gray just to get started, ouch. Warm-up Reverse Band Green DL, Metal Pro DL Suit 225x1 Sumo Stance 315x1 Conventional 405x1 Modified 495x1 Modified 545x1 Modified Straps Up 575x1 Modified, UGLY and no lockout Then Chris Clark tweaks the suit (thanks BIG MAN) 565x1 Sumo LOCKOUT
RDL's 205x5x2
Hypers 10x3 with 50#
Normally I would do more assistance work, but 1) I am nursing a nagging bicep tendon injury on the left, and 2) Chris Clark and MR. SMITH were in the house so I was in fan mode watching all the big lifts over on the bench. But the Deadlift was a PR, so it was a good night. If you can't get fired up to lift big when Clark and MR. SMITH are around you need to check your pulse!
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Post by maxson on Apr 15, 2007 18:17:58 GMT -5
Good to see you posting your workouts Cheryl and congrats on the PR.
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Post by gopostal42 on Apr 15, 2007 18:43:41 GMT -5
good stuff cheryl, glad you started posting! looking for big lifts in may
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Post by Neversatisfied on Apr 16, 2007 15:02:30 GMT -5
4-16-07 ME Bench
Warm-Up Bar x 3 115 x 3 135 x 1 3 Board, Shirt on - Metal IPF Viking 185 x 1 205 x 1 225 x 1 255 x 1 275 x 1 PR No Boards 245 x 1 Good Lift, PR This was my fourth time training in a shirt.
135 x 15 No Shirt, No Boards
Fat Bar Skullcrushers 70 x 10 80 x 8 x 3 Tricep Rope Pressdowns 120 x 10 x 4 Isolateral Low Cable Rows 110 x 8 x 4 Chest Height Cable Rows - Cambered Handle 160 x 10 180 x 10 200 x 10 x 2
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Post by badrock on Apr 16, 2007 20:29:30 GMT -5
congrats on the PR, nice bench day
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Post by gopostal42 on Apr 16, 2007 22:45:37 GMT -5
good lord why don't you do something impressive cheryl?
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Post by Neversatisfied on Apr 16, 2007 23:15:20 GMT -5
It's the newbie thing, Derek. I've only been in equipment for a month, so the PR's come easy. Besides, I've got to keep up with guys like you who have set the bar SO HIGH. Can't be looking all weak and foolish down here. Gotta protect my coach's good reputation!! BTW it's your turn to visit. When are you coming down to lift with us?
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Post by gopostal42 on Apr 16, 2007 23:41:48 GMT -5
lol i hear you. planning on going to the hickory ymca this sunday with chatham again. you guys should come also.
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Post by Stacey Jones on Apr 17, 2007 20:56:29 GMT -5
Welcome Cheryl, Great to have you posting your logs!
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Post by bigbear275 on Apr 17, 2007 21:25:57 GMT -5
COngrats on the PR, I wanna get back down there and train with you guys again. It was good to see you all come to app fitness. Me and derky poo are going to hickory sunday to squat and DL again. I may hit my opener then hit 910ish and then pull some. we will see tho. good luck training and keep us updated
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Post by Joey Smith on Apr 17, 2007 21:27:42 GMT -5
Wow now thats what I like reading a good bench workout!....Awsome girl....congrats on the PR's....I am so glad you are posting....thanks for all you and Travis do for me!....
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Post by Neversatisfied on Apr 18, 2007 3:57:25 GMT -5
lol i hear you. planning on going to the hickory ymca this sunday with chatham again. you guys should come also. Well, give me some details, time/address, and maybe I'll tag along. Not much helping spotting what you guys can squat, but it sounds like my kind of day!! 4-17 Dynamic Lower Warm-Up Squat 60% + Greens Bar x 3 135 x 3 185 x 3 Add Briefs 225 x 2 245 x 2 245 x 2 x 2 + Greens, 45 seconds between sets 245 x 2 x 4 + Greens to parallel box, 45 seconds between sets Bottoms (squat to below parallel, then up 4 inches, back down, etc.) 205 x 8 225 x 8 DL with minis 225 x 1 Conventional 275 x 1 x 3 Sumo, Modified, Conv. 315 x 1 x 3 Sumo, Conv., Modified 345 x 1 Sumo 365 x 1 Modified Isolateral Lying Leg Curls 50 x 8 55 x 8 x 2
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Post by Joey Smith on Apr 19, 2007 20:49:56 GMT -5
You are a champion in the waiting girl....soon everyone will know that dont already....great workout....
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Post by Neversatisfied on Apr 19, 2007 21:57:52 GMT -5
You are a champion in the waiting girl....soon everyone will know that dont already....great workout.... Thanks, Mr. Smith. I'm learning from the best! 4-19 Dynamic Bench, first de-load leading up to meet Bar x 3 95 x 3 115 x 3 115 x 3 x 5 + 25# chains (total), Grips: Narrow, Competition, Wide (illegal width), Nar., Comp. 135 x 3 + chains, narrow 155 x 2 + chains, competition 165 x 1 + chains, comp Plyo Pushups, over two 10kg Oly plates, stacked 8 x 3 Rock N Rolls 35 x 6 x 4 Nautilus Compound Row 200 x 8 225 x 8 x 2, plus eight "shrugs" at end of each set to work upper middle back Low Cable Reverse Grip Rows 200 x 10 x 2 Chest Height Cable Reverse Grip Rows 200 x 10 x 2 Roman Chair Arching Abs (work that pitiful arch of mine) 10 x 2 A.S. Abs (Lat Tower Ab Pulldowns) 110 x 10 x 2 HEAVY SQUATS tomorrow. YES!!!
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Post by Neversatisfied on Apr 20, 2007 21:23:33 GMT -5
I now understand why there are Bench Specialists--KNEE WRAPS 4-20 ME Squat Warm-Up Bar x 3 135 x 3 185 x 3 225 x 3 Add Briefs, Reverse Bands Blue 315 x 1 365 x 1 405 x 1 Metal Viking Squatter on, straps down 455 x 1 505 x 1 565 x 1 Most I've ever unracked, PR Bands Off, Add Knee Wraps 425 x 1 PR Goodmornings 135 x 8 185 x 8 225 x 3 pitiful Actually, that 565 Reverse Band Blue could be counted as a GM, too! Hypers 35 x 8 x 3 Step Ups 50 x 8 x 2 Next week the straps go up on the squat suit and there will go the last vestiges of my equipment virginity!!
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