irongirl's off season journal

[irongirl]

Thanks g4e

Training last night....back and traps

BB rows
70 x 8
80 x 8
80 x 8
90 x 8

Wide Lat pulldowns
105 x 8
105 x 8
95 x 8
90 x 8

Rack Deads
220 x 4
270 x 5
180 x 5
180 x 4

BB shrugs
130 x 8
130 x 7

DB shrugs
35 x 12
35 x 11

Did cardio this morning x 50 minuntes

 

[PTAaron]

Nice work. 270 x 5? Thats great.

 

[irongirl]

270 x 5? Thats great.

Thanks I was so pleased!

 

[PTAaron]

I meant to sound more enthusiastic, but I was kinda sleepy still

Lets try that again:
270 x 5? Thats GREAT!!!

Okay, I'm happier with my response now...

 

[irongirl]

LMAO....I knew you meant it

 

[goes4ever]

270 x 5........a PR I assume?

Congrats momma

 

[irongirl]

It is a PR. Thanks babe

 

[irongirl]

Yesterdays training....

Cardio x 50 minutes in am

In the evening.....Chest

Incline DB Press
40 x 8
45 x 8
50 x 4
45 x 5

Flat Bench (now this sucks BIG TIME)
110 x 6
110 x 6
110 x 4

I need help with my bench. I suck

Cable crossovers
30 x 12
40 x 10
50 x 10

Incline DB Flyes
15 x 12
20 x not sure how many. During one, my elbow kinda "gave out" and I thought I had snapped off my arm- my arm went backwards at a weird angle and I automatically dropped the weight. Funny thing is, it didn't hurt during, or afterwards. Frightened the fuckin shit outta me though!!!

Ended with pec dec flyes.

 

[PTAaron]

Wow... that sounds like you had a lot of fun on the flyes! No bruising or anything after?

 

[irongirl]

Wow... that sounds like you had a lot of fun on the flyes! No bruising or anything after?

Nope, not a thing! Good thing my joints are hypermobile

 

[irongirl]

Tonight's training. Worked from 8 am- 8 pm, and was super busy, so my energy was on the low side

Lying ham curls
45 x 20
60 x 20
45 x 20

Leg ext
40 x 20
40 x 20
40 x 20

Walking lunges with 20 lb DB's
2 sets of 30 steps each

Squats
90 x 15
90 x 15
90 x 10

I am keeping the weight low for squats. Don't want to stimulate too much lower body growth. It's big enough!!!

 

[PTAaron]

nice workout after a 12 hour shift.

 

[irongirl]

50 minutes cardio today. My routine was all frigged up this weekend-looking after my nephews at my sister's house.

 

[goes4ever]

50 min cardio? off season?

 

[irongirl]

50 min cardio? off season?

Yup. I've put on more weight than I've wanted to, so I am trying to get it off.

 

[PTAaron]

Damn family - no respect for your routine!

 

[irongirl]

Cardio this morning. 40 minutes on elliptical.

Had a massage a little later too. Boy did I need that!! Tight is not the word. One of my glutes had a wicked tihgt spot- it really hurt actually as he massaged it out. Even one of my calves he found really tight. I have been under a lot of stress lately and that's a lot of the reason for it no doubt.

Will train later this evening. Shoulders and arms. Can't wait!!

 

[goes4ever]

massage huh?....:naughty:

I bet he worked out those kinks real well.........did the massage come with a happy ending :doggy:
cuz if it didn't it should have....

 

[irongirl]

LMAO......g4e, you and your dirty mind

Tonight's training

Lateral Raises
15 x 15
12 x 13
12 x 14
12 x 15

DB Shoulder Presses
30 x 8
30 x 8
35 x 5
30 x 6

BB curls
50 x 8
60 x 6
50 x 7

Hammer curls
20 x 8
20 x 8
20 x 8

Close grip bench (Smith machine-weight is what was on the bar)
70 x 8
70 x 7
70 x 5

Decline skullcrushers
45 x 10
65 x 7
65 x 5

I was so pumped right from the very beginning. I loved this program when I did it before, especially this particular day.

 

[PTAaron]

Nice looking workout. Where did you find this one?

 

[irongirl]

Thanks Aaron. When I first got serious about BB, I hired Swolecat and this is one of his training programs.

 

[Matt76]

good looking workout. Only thing I don't like is the smith machine, but that is b/c i'm against almost all machines

 

[irongirl]

Thanks Matt. I only used the Smith for that exercise because the other benches were taken.

 

[irongirl]

Oh, cardio this morning x 40 minutes. 20 on elliptical, 20 on stepper.

 

[goes4ever]

hey nice new booty avatar..........you?

 

[irongirl]

hey nice new booty avatar..........you?

LOL...yes, it's me. It's ok. I have taken much better pics. I'll change it again one of these days.

 

[irongirl]

Trained last night after work

Incline DB Presses (these are by far the best numbers I've put up for this exercise :clap: )
50 x 8
50 x 6
55 x 2 (plus 1 sloooow negative)
50 x 4

Flat DB Presses
40 x 7
40 x 6
35 x 6 (plus 1 negative)
35 x 6 " "
I had to drop the weight a bit after the first exercise

Incline cable flyes
30 x 11
30 x 8
20 x 15
(geez I cannot lift any amount of weight with these)

Anyhoo, I was very pleased with the workout. What a difference a few clean eating days make to me. I felt a whole lot better, I looked tighter, and I felt strong. That should be motivation enough for me to stick to it better. That, and the 2 cases of protein powder sitting in my house. I have to do well now.

 

[PTAaron]

Nice job on the inclines! Thats more than the guy I train with used when we were doing those a while back...

 

[goes4ever]

awesome job momma!

 

[irongirl]

Thanks g4e! I was quite happy

Cardio this morning. 20 on bike, 20 on elliptical and 10 on the rower.

Here's a pic of my big fat back this morning. I have NO taper at all :damnit: