Sandra's Journal

[sandra]

Wow you are very strong! And an inspiration to read!

Thank you

[sandra]

Today was back day I also made the mistake of getting some chinese food last night. This morning I work up feeling heavy, slow and sluggish. Still felt strong just slow.

Reverse pec dec
30 x 15
40 x 15
50 x 15
60 x 15
70 x 10
Not sure why I started with this one, I never do but it was a good way to get the blood flowing and my chest is stiff and sore from yesterday.

Standing bent over dumbbell row
60lbs x 12
70 x 10
75 x 10
80 x 8
I'm starting to really love doing dumbbell rows this way. I've always done them before on a bench but this way is kind of cool

T-bar wide grip
45lbs x 15
70 x 10
80 x 10
90 x 8
100 x 4

I'm starting to lose my grip on the T-Bar and the Dumbbell rows. I may need to invest in some straps again.

Wide grip under handed seated row
80 x 12
90 x 10
100 x 10
110 x 10
120 x 10

Close grip pulls down
90 x 10
110 x 10
120 x 10

My preworkout meal was about a cup of fresh Tangerine Juice, and a pint of Blueberries.
Post workout a ton of grapes

[sandra]

Feb 2, 2011 shoulders biceps

Super set
Dumbbell shoulder press
20lbs x 15
30 x 12
40 x 10
45 x 10
50 attempted but could only do two and it was a hard two. I could have asked for a spotter but I was done

Preacher curl
Bar + 10lbs x 15
Bar + 20 x 15
Bar + 30 x 15
bar + 40 x 12
Bar + 50 x 10
Bar + 60 x 2

Superset
Barbell press
60lbs x 10
70 x 8
80 x 4

Alternating dumbbell curls
25lbs x 10
30 x 10
35 x 10

Superset
Upright rows
50lbs x 10
60 x 10
70 x 6

Incline hammer curl
20lbs x 10
25 x10 x 2

[sandra]

Normally today is a rest day and since this is my last day of vacation (I go back to school on Monday) I woke up early to tweak my resume. And sitting here on the computer I am starting to get motivated to do legs. So I may just head out to the gym in a few. I'll let you know what happens

[sandra]

Legs Feb 3, 2011
So I did make it to the gym after all. And was motivated to do some leg training. Legs used to be so easy for me to train and train hard, but as I get older it gets harder and not just physically but mentally as well.

First up, Zercher Squats and I haven't done these since January 17th

Zercher squats
Warm up Bar x 10 x 2 biceps hurt from yesterday which makes it kind of a challenge to hold the bar
60lbs x 10 reps
90lbs x 10
130lbs x 10

Music: AC/DC's You Shook Me All Night remix and Thunder Struck

Squats
90lbs x 10 reps
130lbs x 8 reps
150 x 6 reps
170 x 5 reps
Traps hurt from yesterday's training.
Music: Cameo's Word Up, Disturbed's Striken, & Blake Shelton & Trace Adkins Hillbilly Bone

Low, low squats below parallel sitting and pausing. Haven't done those in years and wanted to see what it felt like. Of course I used to do this with a lot more weight
90lbs x 2 x 3 sets
Music: John Mellencamp - Paper and fire, and The Village People - Go West

Leg press
90lbs x 10
180 x 10
270 x 10
360 x 10
450 x 5
Music: Janell Monae -Tight rope, Def Leppard - Pour Some Sugar on Me

Superset
Straight leg dead lift
90lbs x 10 reps
110lbs x 10 x 2

Leg Extensions
70 x 10
80 x 10
90 x 10
100 x 10
120 x 10
Music: Disturbed -Animal, Snap - The power, Judas Priest -Breaking the Law, Robert Rudolph and the Family Band- Ain't Nothing Wrong With That

[sandra]

So school started back today and one thing I am looking forward to is getting back to eating the way I like. I do so much better with food when there is structure in my life. So starting today I am also going to also post what I eat.

Workout Chest & Triceps
Chest
Hammer strength incline chest press
25lbs each x 20 reps
45lbs x 15
55 x 13
65 x 8

Incline dumbbell
50lbs x 10reps
60lbs x 4 that sucked
55lbs x 10

Dumbbell bench
55lbs x 10 reps
60 x 10
65 x 6

Pec deck
70 x 12
80 x 10
90 x 10
100 x 10

Seated overhead dumbbell extentions
40lbs x 10 reps
45 x 10
50 x 10

Seated one arm overhead ext
15lbs x 12 reps
20 x 12
25 x 6

Triceps
V push downs
90 x 10
100 x 10 x 2
110 x 10
120 x 6

One are push downs
30 X 10
40 x 10 x 2

Food
First of all I did not get off to a good start today. My dog Rocky got sick last night from something and kept me up for a good chunk of the night. So I woke up showered and packed breakfast and lunch and headed off to school. During my first class I started to get hungry and so grabbed the bag of mini carrots that I brought (this is so not my usual breakfast. Any way here my food:

Morning meal aka breakfast baby carrots 425g (15oz)
Lunch Clementines 12
Pre workout 1 pint blueberries & 2 large bananas smoothie
Post workout and dinner 1 banana, salad with 142 grams mixed greens: 1 pint grape tomatos, one avocado and juice from a lemon.

[sandra]

I am just now getting around to adding this workout
February 7th Back Day

Bent over row
60lbs x 12
70lbs x 10
80 x 10
85 x 5

T Bar
55 x 12
70 x 12
90 x 10
110 x 6

Super set

Reverse shrugs
40lb bar x 12
60 x 12
80 x 12
90 x 10
110 x 8

Seated row
90 x 12
100 x 12 x 2 forgot to change the weight
110 x 12
120 x 10

Super set
Hammer strength plate loaded row
90 x 12
180 x10
200 x 10

Close grip pull down
100 x 12
120 x 10 this one was hard
120 x 8

[sandra]

Chest and triceps today after an unplanned 5 day break
Incline bench
bar x12
80 x 12
100 x 10
110 x 8

Incline dumbbell bench
40 x 12
50 x 10
55 x 10
60 x 5

Barbell bench
130 x 8 x 2

Pec machine
80 x 12
90 x 10
100 x 10

Hammer strength bench
90 x 10
90 x 8
100 x 10

Seated overhead dumbbell extensions
40 x 10
50 x 10
55 x 10

V push downs.
90 x 10
100 x 10
110 x 7

[Linnéa76]

Incline bench
bar x12
80 x 12
100 x 10
110 x 8

Incline dumbbell bench
40 x 12
50 x 10
55 x 10
60 x 5

Barbell bench
130 x 8 x 2

Wow. May I ask how much you weigh?

[sandra]

Sure about 145lbs and I'm 5' 6''

[sandra]

Back day February 14

Super set
Hammer strength plate loaded row
90lbs x 12
140 x 12
180 x 12
200 x 10

Seated row
90 x 12
100 x 12
110 x 12
120 x 10

Superset
Db row
55lbs x 12
65 x 12
75 x 12
85 x 8

T bar
45 x 12
70 x 10
90 x 8

V Bar pull down
90 x 12
100 x 12
110 x 12
120 x 10

[sandra]

Feb 16 shoulders and biceps
Hammer strength Iso- lateral shoulder press
45lbs on each side x 10 x 2
55 x 8

Barbell standing shoulder press
Bar x 12
60 x 10
70 x 8

Upright rows
60 x 10
70 x 10
80 x 4

Barbell shrugs
130 x 15
180 x 10

Superset

Barbell curls
40 x 10
50 x 10
60 x 10
70

Dumbbell side raises
10 x 15
15 x 12
20 x 10

Preacher bench dumbbell curl
20 x 12
25 x 10
30 x 10

Reverse preacher bench curl
20 x 15 x 2
30 x 15

Dumbbell hammer curl
25 x 10
30 x 10
35 x 10

Cable curl
55 x 12
65 x 12
75 x 10
85 x 10
95 x 10

[sandra]

Leg day feb 17
Warm up
Front squat
Bar x 10 x 2

Squat
90 x 10 x 2
130 x 10
150 x 8
180 x 3

Super set
Leg press
90 x 10
180 x 10
270 x 10
360 x 10

Straight leg dead lift
90 x 10
110 x 10

[Linnéa76]

Sure about 145lbs and I'm 5' 6''

Looks like you can bench more than your bw? You should get your numbers on the strength table!

[sandra]

I will check it out thanks