irongirl's off season journal

  • Thread starter Thread starter irongirl
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Started the new program this evening. I liked it :)

Today was intensity day

Smith machine shoulder press (# is weight on the bar)
50 x 5
60 x 5
60 x 5
60 x 4
65 x 3

Shoulder press machine
70 x 8
90 x 8
90 x 8
90 x 8

Lateral Raises (I'm a dummy!! I was not supposed to do these here, and I should have known better!! They will be replaced with reverse grip BB presses)
15 x 8
20 x 8
15 x 8
15 x 8 Don't laugh at my little tiny weights!

Rack Deads
240 x 5
240 x 4
240 x 4
240 x 4
240 x 3

Wide lat pulldowns
90 x 8
105 x 8
105 x 8
105 x 6

BB rows
90 x 6
90 x 6
90 x 6
90 x 6

That's it! Tomorrow is the day where I train every other bodypart.
 
Wow, thats a lotta sets! :D

I'm curious how you're gonna feel tomorrow!
 
Wow, thats a lotta sets!

I'm curious how you're gonna feel tomorrow!
Click to expand...

LOL.....well, my traps are soooooo sore this morning!!

Thanks Matt!!

By the end of the week, I'll be a victim!! But I'm sticking to it for the 4 weeks, I don't care.
 
Day 2 of the new program went like this....

Squats (freestanding)
3 sets of 8 @ 100 lbs

Walking lunges
20 lb DB's x 26 steps- did 3 sets

Lying ham curls
4 sets of 8 @ 75 lbs

DB bench press
35 x 12
35 x 9
35 x 5

BB curls
40 x 12
50 x 13
50 x 8

Close grip bench
60 x 12
60 x 12
60 x 10

Also did some ab work

Good workout. I liked it. I train again tomorrow. Tomorrow is volume day. I am doing a brand new exercise I've never done before so it'll be an experiment. And doing another that I haven't done in a very long time. Should be fun!!

Here's a pic I took when I got home from the gym. Me and my fat ass :(
 
Looks like a lot of fun ;)
Good workout.
Arms are looking big in that picture.... I'll post a couple of my fat pictures from this morning... in my journal.
 
Thanks Aaron :)

I have enjoyed the new program so far I must say. It's quite different than what I am used to though. I do like to lift heavy, so I miss that, but it's all good!

Cardio this morning....20 minutes on elliptical, 10 on the rower. I realized last night why my traps were so friggin sore. It's the rower..lol..not the new program!!
 
Tonight's training....volume day

Push Presses 60 x 6
60 x 6
60 x 5
60 x 5

Upright rows
60 x 8
50 x 10
50 x 10

Pec Dec rear lats
45 x 12
30 x 15
30 x 13

Deads
180 x 8
180 x 8
180 x 6
180 x 6

T-bar rows (using bar and v-handle)
75 x 12
75 x 12
75 x 10

Reverse grip pulls
90 x 12
90 x 12
80 x 12

Good workout. Tomorrow is an off day. Cardio only.
 
Nice job. How did you feel after all that? This whole program has to be a real shock after doing DC!
 
Nice job. How did you feel after all that? This whole program has to be a real shock after doing DC!
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I felt great. It was hard work though :) I was very tired and went to bed early and slept longer than I have in ages. The only downside is that the push presses flared up the old tennis elbow really bad!! I had to ice it as soon as I got out of bed this morning. But did I do that last night? Nooooo, of course not.

The thing I don't like about this program, is that I won't be making any PR's..lol..too much volume for that. I DO like the heavy lifting. But it's only for 4 weeks. I'm not 100% sure what I am doing after that.
 
Right... that's what I love about the lower volume - new PRs almost every week.
 
LOL HAwk!! That's not all of them either :)

Went to the gym today- did 4 sets, turned around and went home. Just did NOT have it in me today. I've felt crappy since I got up this morning. Tired, depressed, fat, blah, blah, blah.....
 
Thanks Aaron. No biggie. It happens. I was better off going home.

Did 40 minutes cardio today. 20 of that on the rower- I'm right proud of myself..LOL..

I may go again later for more cardio. Depends on what's happening at home.
 
Was out of town for 2 nights- Xmas shopping. So now I am more broke than usual..lol..

Did cardio once while I was gone and didn't train at all. Didn't exactly follow my diet either :D

Got back yesterday evening and did cardio this morning. 45 minutes- 15 on bike, rest on the elliptical. Will train tonight.
 
SLACKER!!!!
Click to expand...

You frigger!! lmao

Well, I have decided to change my training program..lol..yeah, yeah, I don't wanna hear it ;)

Right now I'll jsut post tonights workout and fill y'all in tomorrow on what the program will be like

Chest and Abs

Flat DB bench press
45 x 9
45 x 3
45 x 4

Decline BB bench
130 x 9
130 x 6
130 x 4

Incline cable flyes
30 x 12
30 x 10
40 x 8

Crossovers
40 x 8
40 x 10
50 x 4

Did the "plank" - a pilates exercise, x 1 minute

Swiss ball crunches
3 sets of 12

Bench leg raises
2 sets of 10

Rope crunches
30 x 12
40 x 12

Obliques on the back extension thingy
2 sets of 10/side

Back extensions
set of 20
 
Thanks babe!! I've missed you stopping by.

I'm going back to one of Swole's programs actually. I really enjoyed that when I did it and got great gains from it.
 
Here's a couple pics from yesterday. Trying on my new top to wear during Xmas :)
 
Nice workout... I hate planks!

Like the top, lets ya show off those delts and guns!
 
Thanks guys. I like showing off the guns :)

Took Friday off. Did 55 minutes cardio today. 30 on elliptical, 15 on stepper and 10 on the rower.

My weight has crept up a bit more than I like. Fuck.
 
a little weight won't kill ya ;) I've been eating the same since dieting..but just eat more ;) I think it's really helping me stay lean..
 
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