Liz's Little 500 by '07 Log

[fredrikw]

ouch, doesn't look too comfortable good thing she wore a helmet. endos are scary things.

[JP]

auch!

[FormicaLinoleum]

Two days at the gym to log. As usual, weights are in pounds.

Thursday:
Squats: 75 x7, 115 x8/8/8
Calf Press (one leg at a time): 130 x8, 190 x9/9/9
Barbell Bench Press: 45 x8, 85 x5/5/5
Barbell Shoulder Press: 45 x7, 65 x3/3/3
Cable Row: 55 x7, 110 x4/5/4
Lat Pulldown: 55 x7, 100 x4/4/4

Sunday:
Squat: 65 x7, 125 x7/7/7
Calf Press (one leg at a time): 130 x9, 190 x10/10/10
Chest Dips: -70 x6, -20 x1/2, bwx2
Power Hang Cleans: 45 x5, 75 x5/5/5
Barbell Bent-Over Row: 65 x7, 115 x5/5/5
Narrow-Grip Chinup: -80 x6, -50 x5/4/5

I am doing a periodization plan for squats right now, as Jonathan suggested.

[FormicaLinoleum]

Tuesday
Deadlifts: 85 x7, 115 x5, 175 x1, 185 x1, 135 x5
Calf Press (one leg at a time): 130 x10, 190 x10/10/10
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x6/4/5
Rear Delt Row: 45 x7, 85 x3/3/3
One-Arm Dumbell Row: 25 x7, 50 x7/7/7
Wide-Grip Pullup: -100 x5, -60 x4/3/4

Wednesday:
Easy bike ride on a flat trail. My friend wanted to see how her shoulder would do before trying out anything too rough. We rode for just a tiny bit over an hour, at a pretty good smooth pace.

Thursday:
Squats: 75 x6, 135 x6/6/6
Calf Press (one leg at a time): 130 x10, 190 x10/10/10
Barbell Bench Press: 45 x7, 65 x5, 90 x1, 95 x1, 100 x1
Barbell Shoulder Press: 45 x7, 65 x4/3/4
Cable Row: 55 x7, 110 x5/5/4
Lat Pulldown: 55 x7, 100 x5/5/5

I hit 100 lbs as my bench press max. That was my goal for the end of the year, so now I am going to have to set a different goal for the end of the year. I am going to aim for 115 lbs on bench and 205 on deadlift (still 180 on squat). That's a 500 total. An additional 15 on bench doesn't sound like much, but it took me about 6 months to increase my bench by 15 lbs this time.

(As usual, all weights are in pounds.)

[FormicaLinoleum]

Sunday:
Squat: 75 x7, 145 x4/4/4
Calf Press (one leg at a time): 130 x10, 190 x10/10/10
Chest Dips: -60 x5, bw x2/1/1
Power Hang Cleans: 45 x5, 80 x5/5/5
Barbell Bent-Over Row: 65 x7, 120 x3/3/5
Narrow-Grip Chinup: -80 x5, -50 x4/4/4

I am doing all three of my working sets for dips with no assistance, which is pretty cool. If only I could get there on chinups/pullups, too!

Monday:
Mountain bike ride at our favorite park. We've been riding there for years, and we still don't know the trails 100%. We were trying to avoid the spot where my friend fell, but we ended up there anyway!

[FormicaLinoleum]

Tuesday:
Deadlifts: 85 x7, 170 x5/5/5
Calf Press (one leg at a time): 130 x10, 190 x10/10/10
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x5/4/5
Rear Delt Row: 45 x7, 80 x4/4/4
One-Arm Dumbell Row: 25 x7, 50 x8/7/6
Wide-Grip Pullup: -100 x5, -60 x3/3/3

Wednesday:
Mountain bike ride. I am not sure how long it was. Maybe about an hour and 15 min. No falling for either of us!

Thursday:
Squats: 75 x6, 155 x3/2/3
Calf Press (one leg at a time): 130 x10, 190 x10/10/10
Barbell Bench Press: 45 x7, 90 x2/3/2
Barbell Shoulder Press: 45 x7, 65 x4/3/3
Cable Row: 55 x7, 110 x5/5/5
Lat Pulldown: 55 x7, 105 x2/3/2

I was disappointed that I didn't get 3x3 on the squat. I was so close!

[JP]

nice squatting nevertheless! What happened with the 3rd rep of the second set? How come you got the three on the last set?

[FormicaLinoleum]

I'm not sure what went wrong with that rep. Maybe I went just a tiny bit lower than I usually do or something was slightly off in my form.

[FormicaLinoleum]

Sunday:
Squat: 75 x7, 155 x3/3/3
Calf Press (one leg at a time): 130 x10, 190 x10/10/10
Chest Dips: -60 x5, bw x1/1/1
Power Hang Cleans: 45 x5, 85 x5/5/5
Barbell Bent-Over Row: 65 x7, 120 x4/3/3
Narrow-Grip Chinup: -80 x5, -50 x5/5/5

Squats felt really hard and I didn't go low enough so I am going to do 155 again and try to do them right. I guess I was tired because the weight felt much heavier than it had on Thursday.

Monday:
Bike ride on an easy, flat trail. It was about one hour. It's really hot here, so we are taking it easy. This day it was in the high 90s and humid. For the next few days it is supposed to be over 100; with the humidity the heat index will be around 110, maybe over. I'm not doing any outdoor exercise on those days. It's supposed to cool after Thursday. This weather is really draining!

[FormicaLinoleum]

Tuesday:
Deadlifts: 85 x7, 135 x6, 175 x5/5
Calf Press (one leg at a time): 130 x11, 190 x11/11/11
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x5/5/6
Rear Delt Row: 45 x7, 80 x4/4/4
One-Arm Dumbell Row: 25 x8, 50 x8/8/8
Wide-Grip Pullup: -100 x5, -60 x4/4/4

For deadlift, I replaced one of my working sets with another warmup, so I did two warmups (the second heavier than the first) and two working. Am I likely to make less progress (not get as strong) doing only two working sets?

That's gonna be it for a while. We're going away for a week at the beach, so I am not going to be in the gym for a while. We are taking our bikes and hope to get lots of riding in (planning for riding every morning, but we'll see how it goes).

[FormicaLinoleum]

Just got back from the week at the beach. While there, we went for 3 bike rides--Monday, Wednesday, and Friday.

Monday's ride was a short, easy one, mostly around the neighborhoods. Wednesday we took a ride that was about 24 miles, which is quite long for Katrina. She had a pretty good pace heading out, but was getting quite tired during the last few miles of the ride. Friday we had a shorter ride again, but along the same route as Wed, just not as far out. That one was probably around 10 miles or a little longer.

Back to the gym on Tuesday (tomorrow). It will have been two weeks since my last workout by then.

[FormicaLinoleum]

Back to the gym after two weeks off... it's pretty amazing how much just that much of a break affects me! I guess that will teach me never to go on a vacation without gym access again!

Tuesday:
Squats: 75 x6, 145 x5/5/5
Calf Press (one leg at a time): 130 x11, 190 x11/11/11
Barbell Bench Press: 45 x7, 90 x1/2/1
Push Press: 45 x7, 65 x4/3/2
Cable Row: 55 x7, 115 x5/5/5
Lat Pulldown: 55 x7, 105 x3/2/1

Did pretty well on the squats, but my legs were really tired afterwards and I knew I'd have some serious DOMS.

Wednesday:
Mountain bike ride. My legs were really sore, so climbing was pretty rough, especially for the first 45 minutes or so. After that, they were somewhat warmed up and things were better.

Thursday:
Legs were quite sore and not feeling strong at all, so I knew the squats were not going to go well.

Squat: 75 x7, 155 x1/3/2
Calf Press (one leg at a time): 130 x11, 190 x11/11/11
Chest Dips: -60 x6, bw x1/1/1
Power Hang Cleans: 45 x5, 85 x5/5/5
Barbell Bent-Over Row: 65 x7, 120 x3/4/4
Narrow-Grip Chinup: -80 x6, -40 x2/1/1

My legs are feeling much better today, and I'm looking forward to getting the gym this weekend (though that will be deadlift day and I will have to wait until Tues to try those squats again).

[FormicaLinoleum]

Last Sunday:
Deadlifts: 85 x7, 135 x6, 175 x3, 155 x2
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x5/5/5
Rear Delt Row: 45 x7, 80 x4/4/4
Wide-Grip Pullup: -100 x5, -60 x5/5/4

It was a shortened workout due to time contraints. Did crap on the deadlift--was supposed to go up to 180, as I did 175x2x5 last time, but couldn't lift 180 even once. I have lifted 185 before. So I went down to 175 and that was really hard. Then I went down to 155 and that was still hard.

So I was feeling totally in a slump. Since I got back from vacation my workout had been pretty bad. I was also feeling stressed and not sleeping as well as usual.

Then my parents came into town and I was unable to work out on Tues and Thurs as usual because I was with them. I also did not bike on Mon and Wed.

That brings me to today.

Sunday:
Squat: 80 x7, 155 x3/3/3
Barbell Bench Press: 45 x7, 90 x1/3/2
Push Press: 45 x7, 65 x3/3/3
Cable Row: 55 x7, 110 x5/4/4
Lat Pulldown: 55 x7, 105 x3/3/3

Today, I felt really good! I was very worried about squatting 155 because last time I tried it was really hard and I ended up not going low enough, and then I had the really bad deadlift day. After another 2 workouts missed, I thought squatting would suck, but I did the 155 nice and low and it felt good. I dunno what did it. I did eat a whole lot this week, because I ate out a lot with my parents. That's all I could think of, because my sleep was not much better.

It's pretty amazing how much those external things can affect one.

On bench, I messed up my set because I was actually lifting 92.5 when it should have been 90--I had an extra 2.5 on one side only, so it was also unbalanced. Once I fixed that, it got better for the other sets.

[FormicaLinoleum]

Tuesday:
Squat: 85 x7, 160 x3/3/3
Calf Press (one leg at a time): 130 x10, 190 x11/11/11
Chest Dips: -60 x6, bw x1/1/2
Power Hang Cleans: 45 x5, 90 x4/2/3
Barbell Bent-Over Row: 65 x7, 120 x3/4/4
Narrow-Grip Chinup: -80 x7, -40 x1/1/1

Wednesday:
Mountain bike ride, just over an hour. We're starting to run out of light in the evenings now. We started our ride at 6:15 and by the end of the ride it was getting pretty hard to see in the woods. It didn't help that it was overcast. We're gonna have to work out a new schedule for biking.

I had a really dumb injury--I was riding through an extensive rock garden and made it about halfway then had to walk a bit. I slipped on a rock and banged/scraped my ankle. Now it's a bit swollen. And the worst part is that I did this in front of another biker. It was bad enough that I had to walk--then I had to go and nearly fall while walking!

Thursday:
Deadlifts: 85 x7, 135 x6, 175 x5/5
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x6/5/5
Rear Delt Row: 45 x7, 80 x5/4/5
One-Arm Dumbell Row: 25 x7, 55 x5/5/5
Wide-Grip Pullup: -100 x7, -60 x4/4/3

[fredrikw]

too bad about the injury, rock gardens are sometimes a bit intimidating... the worst injuries tend to be the most silly ones