irongirl's off season journal

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LOL...love the new avatar g4e!

Tonights training. Better than expected after working three 12 hour days. I was happy.

Flat DB bench
(LT) 45 x 7/5/2
(TT) 45 x 8/6/5

Smith shoulder press
(LT) 50 x 8/3/2
(TT) 50 x 9/5/3

Close grip bench
(LT) 90 x 10/7/5
(T) 95 x 8/6/6

Wide seated row.....this is something new
105 x 7/6/5

Deads
(LT) 210 x 2, 160 x 6
(TT) 180 x 8, 210 x 4

I was real happy with the deads. The heavy set is still not a PR though. I've done 220 x 4 before a long while ago, but I'm getting there! I am really concentrating on putting up some good numbers here.

That's it....soon time to eat :)
 
Nice job IG!!
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Thanks mpresiv :)

Cardio this morning. I am going with interval training now. Haven't done that in a very long time. I had forgotten how much I enjoy it. Makes the time go much quicker and it's an awesome workout.

So I did it on the treadmill. I'll have to play around with it for a bit til I get it right, but I kept the speed constant at 3.5 and the incline went from 2%- 12%. Did 40 minutes.

I have 10 fucking pounds on that got to come off. I am an idiot!!! I wanted to stay at 160 but I let myself put on those 10 lbs and now I'm pissed at myself. Makes me wonder sometimes if I have what it takes to compete again. I didn't do as well in the 2 comps this year as I should have and it was entirely my own fault. I dunno.
 
don't be so hard on yourself, now you sound like me
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LOL....I have to be hard on myself, cause no one else is going to be!! No one else cares that I have an extra 1o lbs on. I mean that in a good way- people think I look good, but I'm not happy with it. And it's up to me to do something about it. Know what I mean?

I'm really not being negative, just realistic. Competing is a whole different world. You HAVE to be super strict, etc, and I fell down a bit on that last time. I KNOW what I did wrong and I have to fix it next time in order to look better. That's all! My head was NOT in the right place for the last comps, for some reason. It will be this time for sure!!
 
I had a few bad days. Had some things going on. Everything's cool now and I gave myself a big talking to and said "it's now or never" so no more excuses. I gotta get the job done or I'll hate myself.

Yesterday I did 40 minutes cardio just after lunch and trained in the evening.

BB cable burls (new exercise for me)
90 x 10/7/4

Pinwheels curls
(LT) 25 x 12
(TT) 25 x 12

Lying ham curls
60 x 15
75 x 10
60 x 10
I SUCK at these

BB Lunges (40 lb BB)
3 sets of 15
I did them like you told me mpresiv

Close stance Smith Squat (80 lbs on the bar)
3 sets of 10
Feet out in front about a foot, ass to the floor

Leg Press
3 sets of 12 @ 200 lbs

Ok, I need some new forearm exercises- I can't progress on the hammers and pinwheels. And my tennis elbow is acting up. Any suggestions.

My knee is bothering me. I had to wear my patellar strap last night. The other knee, the one I've had multiple surgeries on, is starting to "catch" a lot. I gotta give it a little shake and trty to manipulate it to fix it now and again. I imagine there's cartlilage hanging into the joint like before but I am NOT getting a scope done. I have to buy a gel pack today so I can ice my knee afterwards. I am notoriously bad for not looking after it after I train :D
 
How do you like those exercises IG?? Did your knee start hurting when you started doing those exercises? Mine dont hurt me but the smith exercise could have a tendency to put a strain on the knees. I really like that exercise cause it hits the outer part of the quads really good. Do you feel it when you do them??
 
How do you like those exercises IG?? Did your knee start hurting when you started doing those exercises? Mine dont hurt me but the smith exercise could have a tendency to put a strain on the knees. I really like that exercise cause it hits the outer part of the quads really good. Do you feel it when you do them??
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The exercises are good mpresiv. I absolutely detest the BB lunges :D but that's cool. Not as bad on my knee as I thought actually. It's going to hurt a bit anyway until I get used to it. I love the Smith squats. My butt really feels it the next day!! I am starting a new program very shortly. Either on Wed or I'll wait until Monday. This is the link to it. It's designed to bring up lagging bodyparts. Instead of trying to bring down my lower body, I want to try and bring up the upper body. So right now I am going to target shoulders and back. This is the link to the program http://www.t-nation.com/readTopic.do;jsessionid=06B5A1DBA36CBBAF4B5B4B10401E0FDF.hydra?id=753073
Good god, I just wrote out the program and it might kill me..lol..fuck it, I'll give it a go and see what happens!! I'll post the program when I get the time.

So impresiv, there will be 2 quad exercises and 1 ham exercise once a week on this new program. 4 sets of 6-8 reps, with 2 min rest in between. So I will alternate weekly with the quad exercises like now, just do the reps/sets as I mentioned above.

Anyway, we'll see how it goes.

Ok, this morning I did cardio- 55 minutes. 30 min on elliptical and 25 min interval training on the treadmill.
 
Ok, here's the new program for the few of you that follow this. I would appreciate any comments on my exercise selection if you think it's a little fucked up..lol..


Monday. Is the intensity day. Here we'll focus on heavy lifting in the limit strength (3-5 reps) and functional hypertrophy (6-8 reps) zones.


A. Military Press
5 sets of 3-5 reps
120 seconds between sets

B. Shoulder press machine
4 sets of 6-8 reps
90 seconds between sets

C. Lateral Raises
4 sets of 6-8 reps
90 seconds between sets

Repeat using Deads, Wide Lat Pulls and BB Rows


Tuesday- you train all other bodyparts. No more than 16-20 total sets.

Squats
4 sets of 6-8 reps
120 seconds of rest

Walking Lunges
4 sets of 6-8 reps
120 seconds of rest

Lying Ham curls
4 sets of 6-8 reps
90 seconds of rest

Bench Press
3 sets of 8-12 reps
60 seconds of rest

BB curls
3 sets of 8-12 reps
90 seconds of rest

Close Grip Bench
3 sets of 8-12 reps
60 seconds of rest

I will alternate exercises weekly using Smith squats, BB Lunges, Seated Ham Curls, Flat DB Presses and Declien Skullcrushers


Wednesday Volume Day-which uses the functional hypertrophy (6-8 reps), the hypertrophy (8-12 reps), and the strength-endurance (12-15 reps) zones.


Clean and Press
4 sets of 6-8 reps
90 seconds of rest

Upright Rows
3 x 8-12 reps
60 seconds of rest

Incline Bech Rear Lateral Raises
3 x 12-15 reps
45 seconds of rest

Do the same using Rack Deads, Seated Rows and Reverse Grip Pulls


Thursday- OFF


Friday- the density day-which uses a giant set of three exercises performed without any rest. The zones used are the same as in the volume session, but there's no rest between the three exercises.

Military Press
6-8 reps
No rest

DB Shoulder Press
8-12 reps
No rest

Incline Bench Rear Lat Raises
12-15 reps
3 minutes of rest

Repeat the triple set 3 times.

Do the same using Deads, Lat Pulls and BB Rows

There ya go. Like I said, any comments on the exercises would be much appreciated. If you agree, disagree, have a better suggestion , etc.

Wish me luck :)
 
I'm kinda confused on this program... but I am at work and my brain is halfway shut down from eating too many cookies (my student makes great cookies)...
You'll have to let us all know how it goes! Good luck!
 
It probably isn't that confusing - I was just having a bad day and a hard time understanding things ;) Right now I'm drunk, so that won't make it any easier to understand... I'll try it tomorrow :D
 
It probably isn't that confusing - I was just having a bad day and a hard time understanding things Right now I'm drunk, so that won't make it any easier to understand... I'll try it tomorrow
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lol...gotcha. I read about your trip. I hope things work out alright for you. Women....we're not worth the trouble :D
 
Cardio this morning. 20 min on elliptical, 30 on treadmill. Will train this evening.
 
IG: Some of those days listed on your workout look a little too much. Are you ok doing that many sets per day? I'm high volume like a mofo but I dont think I go over 16 sets on my best day. Do you have enough stamina to get a good workout on muscle groups toward the end of the training session? Let me know.

PS. if I dont reply within a short time pm me....lol
 
mpresiv, ,I start the program on Monday, so I'll let you know what I think then. It does seem like a lot, but that's the program, so I'll give it a shot.

Tonight's training....

Incline DB Bench
(LT) 40 x 12/7/6
(TT) 45 x 7/6/2

Shoulder press machine
(LT) 100 x 10/6/4
(TT) 110 x 8/4/3

Decline skullcrushers (new exercise)
40 x 10/6

Rack chins
(LT) 13
(TT) 15

Rack Deads
(LT) 210 x 8/6
(TT) 225 x 10, 265 x 4/2

WTF is up with the deads? lol I was happy :) I have the last set of 2 on video- I may post it. The guy taking it missed the set of 4, the dumb fuck..lol..so I only did the last 2 to get it on video. I'll see if someone can edit it for me and make me look good :D
 
the vid is GREAT........I will try to edit this weekend!
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LOL...it's not that great. But ya know, g4e loves me so what else is he gonna say ;) The best set never got fuckin filmed!!!
 
Guys.....I want your honest opinions on this new program I am thinking of starting. I want to bring up my shoulders and back- what would you guys suggest? How would I go about it exactly? Do you think this new program looks good? I'm very frustrated.
 
irongirl said:
LOL...it's not that great. But ya know, g4e loves me so what else is he gonna say ;) The best set never got fuckin filmed!!!
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no.......the video is that great!
 
Nice looking workout IG - can't wait to see the video.

As far as your upcoming program - the part that I guess I am confused about is the way the bodyparts/exercises are set up.
Lets just make sure I understand... Monday you are doing "intensity" training for the shoulders with 17 sets of high intensity stuff - then the next day you do chest... the next day you do shoulders again, take a day off, and then do shoulders again? So shoulders are getting directly trained 3 days and indirectly 1 day?
Maybe DC has me brainwashed here - but that sounds like WAY too much shoulder training.
 
Nice looking workout IG - can't wait to see the video.

As far as your upcoming program - the part that I guess I am confused about is the way the bodyparts/exercises are set up.
Lets just make sure I understand... Monday you are doing "intensity" training for the shoulders with 17 sets of high intensity stuff - then the next day you do chest... the next day you do shoulders again, take a day off, and then do shoulders again? So shoulders are getting directly trained 3 days and indirectly 1 day?
Maybe DC has me brainwashed here - but that sounds like WAY too much shoulder training.
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Thanks Aaron. Don't get too excited about the video..lol..

As for the new program.....Monday is 13 sets for shoulders. And the are low rep sets. I know it seems like a lot.

The next day, there is only 1 exercise for chest.

Now, I just realized by reading through the program, that he says to only train shoulders twice a week on this program. So I have to find out exactly how to go about it.

I'm gonna give it a shot. I know it seems like a lot. But this program is for advanced lifters that have come to a stand still. And Christian is a highly respected trainer, so he knows his shit!! I got flak about this program elsewhere so now I am more than determined to do it..lol..I figure for 4-6 weeks it can't hurt. the worst thing that can happen is that I won't grow any. I'm not expecting any miracles, I just think I need something different right now. I got a comment on my phsyique yesterday that really upset me, so I have to try something :)
 
I guess I can't add!

Who made an upsetting comment? Give us a name and address and they will have the powerbuilding.net crew at their door!
 
I guess I can't add!

Who made an upsetting comment? Give us a name and address and they will have the powerbuilding.net crew at their door!
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LOL...

As for the upsetting comment....well, he never REALLY said anything I didn't already know. He said that my legs are big and that I need to bring my upper body up to match. Yeah, I know that. But he kept going and said that I need to bring up my bis, tris, shoulders, back. Like I have nothing at all going for me at all. I mean, jesus, I'm not THAT bad am I?

That's a rhetorical question..lol..don't answer!!

Now I did say that I felt I looked crappy at the show and that everyone is afraid to tell me basically. And how am I supposed to improve if everyone keeps telling me I look great and I get no constructive criticism??

I know I was not in my best condition- I KNOW that. And I know what I have to do. BUT being natural is going to play a big role, and I have been genetically cursed with monster legs. AND, I am afraid that my legs will be like my belly- most of you know that I required a tummy tuck after all that weight I lost. My legs and ass may NEVER be rock hard.

BUT, I will tell you this...I will do everything in my power to be at my best next year. There is NO WAY in hell I am going to a national show and not be the best I can be. My stubborness has kicked into high gear. It was just the kick in the ass I needed.

Anyway, sorry I ranted..lol..

I think you guys would really show up on someone's doorstep for me if you could :)
 
irongirl said:
I think you guys would really show up on someone's doorstep for me if you could :)
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Damn right!


As far as "looking crappy and everyone being afraid to tell you" - That is not the case... you had already commented that you could have been a little leaner, and mentioned your imbalances - so I don't think anyone really felt the need to bring that up again. You did look great at the show - maybe not as good as you wanted, but what you did do was pretty damn impressive for someone doing this naturally.

You'll blow everyone away next year!
 
Thanks Aaron :)

No training or cardio over the weekend- was working. Cardio this morning- 60 minutes. 30 on elliptical, 20 on bike and 10 on the rower.

I wanted to give the rower a go to see how I liked it. I figured it can do 2 jobs at once- gets my cardio in and it HAS to be a good workout for the shoulders and back. So I am definitely going to include it in my cardio routine. I even got a comment on how good my form was while I was doing it :D

I am HOPING to start my new training routine today but I don't know if I can get to the gym. My daughter is home sick and my hubby is out this evening. If I can't get there, I'll just skip the first day and continue on with day 2 of the program tomorrow. That's all I can do.
 
Never used a rower for cardio... always looked pretty difficult though!

I need to fix my treadmill... I'm supposed to be doing 45 min of walking 4 days a week now :(
 
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