Jaim91 and Calcium: Because girlz do it better...and harder.

- 1 hour on the stairmaster
- Taught Spinning for 1 hour

There was a gas/oil main explosion about 10 minutes from my gym, so they closed down most main roads and businesses within a 7-10 mile radius. 12, 000 people were evacuated in the city. Including all members of my gym (which closed down at 12, noon) and university.

:)
 
That little smiley face at the end there is real disturbing. My first thought was that you caused it.

Glad you weren't hurt, bb. Or, if you were, that you're not whining about it. ;)
 
Day 1 - Week 9
Back - Barn door

Wide grip pulldowns
80 x 12
90 x 12
90 x 12
90 x 8 --> 80 X 7

Wide grip barbell row
45 x 12
65 x 12
75 x 12
75 x 12

Underhand grip pulldown (arms bent the whole time)
87.5 x 12
100 x 12 <-- PR FOR WEIGHT!!
100 x 12
87.5 x 12

Straight arm pulldown
50 x 12
50 x 12
50 x 12
50 x 12

Underhand barbell row
95 x 12
95 x 12
95 x 12
95 x 10 (my forearms were so dead!)

Seated Rows
80 x 12
80 x 12
80 x 12
85 x 6 --> 75 x 6

One arm dumbbell row
30 x 12
45 x 12 <-- PR for weight!!
35 x 12
35 x 12


Hyperextensions
25 x 15
25 x 15
25 x 15
25 x 8 --> 20 x 7


--- There was just sooooo much I wanted to do with this workout in order to improve my back. If I could, I would work back twice a week!

Pre workout cardio: Walking treadmill lunges - on and off for 45 min.
 
jaim91 said:
--- There was just sooooo much I wanted to do with this workout in order to improve my back. If I could, I would work back twice a week!
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Word, homey. :beerchug:

Except replace back with my whole body and twice a week with all the time. ****, if it would actually be useful, I'd spend 6 hours a day at the gym. I so feel you right now. In my heart region. <3
 
Worked out upper body. Here's how it went (the barbell bent over row was supersetted with the bench press. The mixed-grip chin-up was supersetted with the barbell push-press):

The rest inbetween the sets is supposed to be 1 minute but honestly I think I take more like 1.5 minutes. After experimenting with lower reps it seems that I improve the amount of weight I can do with longer rests. I mean that in the long term as well.

Barbell bent-over row = 4 sets of 60 pounds with 11 reps

Barbell incline bench press = 3 sets with 45 pounds with 11 reps. Then I was able to do the last 1 set with 12 reps.

Mixed-grip chin-up = 4 sets with 85 pounds at 13 reps.

Barbell push press = 4 sets with 32.5 pounds at 12 reps.

swiss ball crunch = 3 sets with 25 pound plate at 23 reps
 
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[Focus] said:
Except replace back with my whole body and twice a week with all the time. ****, if it would actually be useful, I'd spend 6 hours a day at the gym.

I so feel you right now. In my heart region. <3
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As long as I have my trust Xtend (BCAA powder), I would TOTALLY be in the gym 18 hours a day!!

I feel you in my loins...umm...ya...

calcium said:
Jaime - How many weight lifting sessions do you have a week?
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I have 5 - every body part once per week, 1 compete rest day, 2 hiit days

calcium said:
Barbell push press = 4 sets with 32.5 pounds at 12 reps.

swiss ball crunch = 3 sets with 25 pound plate at 23 reps
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Solid job on the push press and swiss ball crunch hun! I don't eventouch push presses because they look complicated. But you know you're a SERIOUS trainer when you do them :)
 
Woke up today 1lb less than on Sunday, so I'm predicting another 2lb net loss for the week by this Saturday/Sunday. And the 2-3 Spinning classes should definitely help, lol. I think that from Thursday - Sunday I'm going to bump up my Xtend dose from 10 scoops/day to 20 spread throughout the day. Only because I'm going to be doing a lot of cardio.

Yesterday's workout with training partner

Day 2 - Week 9
Chest - Boobies

Superset: Dumbell Bench press + Incline flies[/i]
25 x 12 + 20 x 12
35 x 12 + 20 x 12
35 x 12 + 20 x 12
40 x 12 + 20 x 12

Superset: Incline Bench press + Pec deck
40 x 12 + 100 x 12
35 x 12 + 100 x 12
35 x 12 + 100 x 12
30 x 12 + 100 x 12

Bench dips
4 SETS OF 12 X BW

Cable Crossovers
30 x 12
30 x 12
40 x 12
40 x 12 --> 30 x 10

PRE workout cardio: 40 minutes Glute shredder (Ladders!)
 
Yesterday, I trained with a friend who came in from Utah so that we could go to a personal trainer's conference this weekend.

Tonight, we're going to what will be the Guiness Book of World Records "WORLD'S BIGGEST SPIN CLASS" - Anywhere from 700-1000 people are expected to show up (it's part of the conference)

I'll post today's shoulder workout later

Day 3 - Week 9
Arms - Pythons

Superset: Barbell curl + Standing overhead barbell extension
50 x 12 + 50 x 12
40 x 12 + 50 x 12
40 x 12 + 50 x 12
50 x 12 + 40 x 12

Triset: Barbell preacher curls + Barbell skullcrusher + Reverse Barbell curls
45 x 12 + 50 x 12 + 30 x 12
50 x 12 + 50 x 12 + 30 x 12
50 x 12 + 50 x 12 + 30 x 12
50 x 12 + 50 x 12 + 30 x 12

Triset: Lying dumbell extension + Incline dumbell curls + Lying barbell extension
15 x 12 + 15 x 12 + 50 x 12
15 x 12 + 15 x 12 + 50 x 12
10 x 12 + 15 x 12 + 50 x 12
10 x 12 + 15 x 12 + 40 x 12

Superset: Concentration curls + Standing cable curls
15 x 12 + 30 x 12
15 x 12 + 15 x 5 + 30 x 12
15 x 12 (used 10s a couple times with my left arm) + 30 x 12
15 x 12 (used 10s a couple times with my left arm) + 20 x 20

Superset: Rope tricep extension + V-bar pushdown
40 x 5 + 60 x 12
50 x 12 + 60 x 12
50 x 12 + 50 x 12
40 x 12 + 40 x 12

Pre workout cardio: 40 minutes HIIT on the bike

XTEND IS LIFE!

flyinfree said:
you are very consistent..............not many are.

namaste
FF
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12.5 weeks out babe! I can't afford not to be consistant :) But I appreciate the support!
 
Another post midnight workout:

Squats- 12 reps at 62.5 pounds for 4 sets

Bulgarian split DL - 12 reps at 30 pounds for 4 sets

Split good morning - 12 reps at 17.5 pounds for 4 sets

Woodchop - 15 reps at 40 pounds for 3 sets


The DL and the good mornings are super setted.
 
jaim91 said:
--- There was just sooooo much I wanted to do with this workout in order to improve my back. If I could, I would work back twice a week!

Pre workout cardio: Walking treadmill lunges - on and off for 45 min.
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TESTOSTERONE NATION - The Thib System: Training Frequency and Rest Periods

TESTOSTERONE NATION - HSS-100: Back Specialization

Read those articles. Switch up your volume and frequency for back. There's no reason you have to cram 10,000 exercises for your back into one day. I think you'd way benefit from hitting the back twice a week while you're spending so much time on your arms. The biceps and triceps are such small muscles and don't require an entire day with 12 movements for each one.
 
jaim91 said:
XTEND IS LIFE!
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Have you noticed a difference with everything being equal (protein intake, kcal intake) between taking the extra BCAAs and not taking the BCAAs? I'm asking because I spent months taking extra BCAAs and didn't notice an iota of difference.
 
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