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Post by Neversatisfied on May 30, 2007 4:02:53 GMT -5
5-29 Upper Accessory
Scapular Rotations 20,20 x 3
High Cable Rope Rows, with retractions 80 x 10 x 3
Nautilus Compound Rows, with retractions 145 x 10 x 3
Set-Ups on Bench Bar x 3 x 6
Cambered Bar Pressdowns 80 x 10 x 1 100 x 10 x 3 120 x 8 x 2
Ab Pulldowns 110 x 10 x 3
Nautilus Ab Cruch 125 x 8,8,8 x 2
Just working on parts of the bench that are most lacking--shoulder retraction, belly up, bar path.
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Post by Neversatisfied on May 31, 2007 18:36:56 GMT -5
5-31 DE Lower Warm-Up Squat Bar x 5 x 1 135 x 4 x 1 135+full chains x 2 x 1 225+full chains x 2 x 6, 45 seconds between sets Single Leg Hypers (Postal Style) 10 x 2 w/25# 10 x 1 w/35# Low Cable Pull Thrus 190 x 10 x 1 210 x 10 x 1 230 x 10 x 1 Unilateral Lying Leg Curls 50 x 8 x 3 Great speed and energy today. Got it all done in 45 mins.
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Post by gopostal42 on May 31, 2007 22:46:43 GMT -5
getting stronger on the hypers?
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Post by Neversatisfied on May 31, 2007 23:53:35 GMT -5
getting stronger on the hypers? Yes, but they are still challenging. Depends on what I did just prior. And the "erector pump" (my new fave expression picked up from Maxson) is killer. Coupled with the pull thrus, it makes a good lower accessory routine. You mentioned chains. Want to elaborate?
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Post by gopostal42 on Jun 1, 2007 9:55:13 GMT -5
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Post by Neversatisfied on Jun 1, 2007 23:02:24 GMT -5
6-1 ME Bench Good gathering at Gym 365. Joey, Rodney, Barry, Steve, Brandon, Travis, LaVan and I got started around 6:45. Warm-Up Bar x 5 115 x 3 135 x 3 165 x 1 185 x 1, 2-Board Add Shirt 205 x 1, 2-Board Easy 225 x 1 to chest Took shirt off, put back on different way 245 x 0 Couldn't straighten arms enough to get palms on bar Adjust shirt 245 x Almost, didn't quite lock out right arm Shirt off, back on halfway between the two set ups 245 x 1 Good lift Low Cable Overhead Tricep Extensions 70 x 15 x 1 80 x 15 x 1 90 x 15 x 1 Congratulations to Steve who put up big PRs tonight. I won't steal his thunder, but he was lifting great. Mr. Smith was in coach mode helping everyone while resting to do his opener next week. Rodney is coming back strong after healing a shoulder. Barry is dialing it in for Daytona. Next week is Opener's Week for the Daytona crowd. Can't wait. A big thanks to my coaches (and Daytona crew): Travis on liftoff, Barry coaching on form, Rodney on the wraps and Mr. Smith on shirt and attitude. What more could a girl need?
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Post by Joey Smith on Jun 2, 2007 0:29:29 GMT -5
Girl you are learning fast....your doing fine....get that scared and negitivity away and this bench thing will take off for ya....I beleive in you....
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Post by Neversatisfied on Jun 5, 2007 21:38:26 GMT -5
The scariest thing about benching are those slaps I get just before . . . 6-5 DE Lower Warm-Up Speed Squat, straight wt. Bar x 5 x 1 135 x 3 x 1 185 x 2 x 1 Suit on, straps down 225 x 2 x 1 275 x 2 x 6 great depth and speed today Feeling Wonderful!! One Legged Hypers (no added wt) 10 x 3 Pull Thrus 200 x 10 x 1 220 x 10 x 1 240 x 10 x 1 Roman Chair Abs 25# plate 10 x 3 Nautilus Abs (Obliques only) 125 x 12,12 x 1 135 x 12,12 x 1 Trained alone today (no coach, no partner) for the first time in...seven months! Found comfort (and strength) in the fact that my motivation comes truly from within. Training was fantastic, with lots of enthusiasm. I was drawn to this sport about three years ago like a moth to a flame, and I rediscovered today that no one has to fan the flames for me to burn hot. I feel good about that.
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Post by gopostal42 on Jun 5, 2007 23:24:00 GMT -5
good stuff cheryl, always good to feel that you can kick ass all alone
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Post by maxson on Jun 6, 2007 8:57:48 GMT -5
Cool avatar
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Post by Marty Queen on Jun 6, 2007 17:38:08 GMT -5
You were born to kick ass, Cheryl!
great volume on the squats.
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Post by Joey Smith on Jun 7, 2007 1:29:47 GMT -5
You continue to prove yourself each week woman, I am proud of ya....
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Post by Neversatisfied on Jun 7, 2007 2:35:18 GMT -5
Thanks Derek and Marty. I appreciate the votes of confidence. Steve, I was just playing around at work and came up with this. You don't think neon makes me look fat, do you? (just kidding) Mr. Smith, thanks. The platform is my proving ground. We'll test my merit in Daytona...
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Post by Breaker on Jun 7, 2007 9:29:24 GMT -5
Nice workout Cheryl I know since starting to do the hypers it has really rehabbed the hell out of my lower back. I have tried some other things close to what your doing as well, like the chain lunges oh wow they are nasty. Think I watched your deadlift video about another 3 times, I swear you have 525 in you!
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Post by Neversatisfied on Jun 7, 2007 19:06:22 GMT -5
Thanks for the vote of confidence, Mike. I'll have a better feel for it Saturday, when I pull for the last time pre-meet.
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