Liz's workout log

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FormicaLinoleum
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#16 Postby FormicaLinoleum » Tue Oct 25, 2005 11:51 pm

I went to the free seminar and was the only person there! So it was more like a personal training seminar. But we really just went over basic exercises and he watched my form and gave feedback. Mostly he said my form was quite good, but he also gave me some helpful hints. So I ended up doing a light workout on an off day. I was a little worried it would affect my workout today, but I think I did okay.

Squats: 90# x10
Calf Press: 200# x12
Incline Dumbell Press: 25# (ea.) x11
Rear Delt Row: 50# x9
One-Arm Dumbell Row: 25# x12
Wide-grip Pullup: -80# x7

For some reason the wide grip pullup is much harder than the narrow grip for me, even though I do lat pulldowns at the wide grip and I can do 90# on those.

Today I looked in the mirror and I can see that I am looking a little different. I think I look a little thinner all around, and my abdomen area looks firmer. I don't know why, because I have been eating like a pig lately. However, I have been pigging out my own homemade food, so maybe that's not so bad.
Last edited by FormicaLinoleum on Tue Nov 01, 2005 8:07 pm, edited 1 time in total.
My 2012 Training Log

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Daywalker
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#17 Postby Daywalker » Wed Oct 26, 2005 3:54 am

Hi Liz :)

You're doing well it seems :)

FormicaLinoleum wrote:For some reason the wide grip pullup is much harder than the narrow grip for me, even though I do lat pulldowns at the wide grip and I can do 90# on those.

Yes, the wide grip IS harder. :D
The wide grip pull up is a very tough exercise to master and most people i see that do them (not many do pull ups at all) do them wrong.


Today I looked in the mirror and I can see that I am looking a little different. I think I look a little thinner all around, and my abdomen area looks firmer. I don't know why, because I have been eating like a pig lately. However, I have been pigging out my own homemade food, so maybe that's not so bad.

:D
Great! Isn't it fun to see the work shows? 8) Keep it up :)


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FormicaLinoleum
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#18 Postby FormicaLinoleum » Sat Oct 29, 2005 8:54 am

Yesterday was a day one workout. For the second time in a row, I got weaker on barbell bench press. I had been doing 70#, then last week I was able to do only 3 reps with that weight. This week I could barely do a couple, so I reduced it down to 60# and I still could do only 7 reps with that.

I don't know what the deal is, but right now I am going to try to do it 2x a week rather than just once. I had been doing it 2x, but then when I switched up my routine and started going to the gym 3x a week, I started doing bb bench press just once, and db inclines and dips the other days. Right now I am going to replace the dips with more bb bench and see if I start to get stronger again. I'll try to figure out how I can work dips back in to my routine.

I've been going with a friend... I guess we have gone three times so far. I really like having a buddy and she says she absolutely loves working out, so I am psyched.
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#19 Postby FormicaLinoleum » Sun Oct 30, 2005 12:58 pm

Haha! Well, I figured out what the problem was with my bench press--my math! I wasn't getting weaker after all--I had been trying 80# when I meant to be doing 70#, and when I thought I was reducing it down to 60#, I was really reducing it to 70#. Today I used the right weight, and I think I can go back to my original routine of doing bb bench press 1x a week and having dips in my day two routine.

Today's workout:
Squat: 95# x12
Calf Press: 205# x 12
BB Bench Press: 70# x8
Upright Barbell Row: 45# x12
Barbell Bent-Over Row: 75# x10
Narrow-Grip Chinup: -60# x9

I get to go up to 100# on squat next time, finally hitting the triple digits.
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#20 Postby FormicaLinoleum » Tue Nov 01, 2005 8:07 pm

Today's workout:

Squats: 100# x9
Calf Press: 205# x12
Incline Dumbell Press: 25# (ea.) x12
Rear Delt Row: 50# x12
One-Arm Dumbell Row: 30# x12
Wide-grip Pullup: -80# x7

No progress on the pullup. Alex, if you happen to read this, can you tell me what most people do wrong when they do pullups?
My 2012 Training Log

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#21 Postby willpeavy » Tue Nov 01, 2005 10:51 pm

Here's a good article about chinups and pullups that may help you http://bodybuilding.com/fun/charles4.htm

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#22 Postby FormicaLinoleum » Tue Nov 01, 2005 11:22 pm

willpeavy wrote:Here's a good article about chinups and pullups that may help you http://bodybuilding.com/fun/charles4.htm


Thanks!
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#23 Postby Daywalker » Wed Nov 02, 2005 5:58 am

FormicaLinoleum wrote:No progress on the pullup. Alex, if you happen to read this, can you tell me what most people do wrong when they do pullups?

Hi Liz. Of course i read your log ;)

What i meant was that most people concentrate on pulling themselves up as often as possible, not heeding the form. The article Will linked is great.
I do pull ups similar to what the author calls "sternum pull ups". I believe that the shoulders must be pulled backwards and the chest pushed out towards the bar. One shouldn't do the move using arms and shoulder muscles mainly. It's hard to explain, i'm better at showing it :?
Anyway, for the beginning, just pull ;)
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#24 Postby FormicaLinoleum » Fri Nov 04, 2005 9:12 am

Last night's workout:

Squats: 100# x12
Calf Press: 205# x12
Barbell Bench: 70# x12
Barbell Shoulder Press: 50# x10
Cable Row: 95# x10
Lat Pulldown 90# x10

I've been sticking to the same weight for the calf presses because it doesn't quite feel right. I hate that stupid machine.

After the confusion about the weight and all that, I finally got 12 reps of 70# so I get to go up next time.

I am barely making progress on shoulder press and lat pulldown. :x
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#25 Postby FormicaLinoleum » Mon Nov 07, 2005 10:29 am

Yesterday's workout:

Today's workout:
Squat: 105# x10
Calf Press*: 170# x 15
Chest Dips: -60# x12
Upright Barbell Row: 50# x7
Barbell Bent-Over Row: 75# x12
Narrow-Grip Chinup: -60# x9

*I switched to using the leg press machine for my calves, rather than the specific calf press machine they have. I just could not get into the calf press thing, it was a weird position and motion. On the leg press I can get a stretch in the calf, which was not possible on the calf press machine. 170 was too easy though, so next time I'll go to 210.
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#26 Postby FormicaLinoleum » Tue Nov 08, 2005 8:08 pm

Tonight's workout:

Squats: 105# x12
Calf Press: 210# x15
Incline Dumbell Press: 25# (ea.) x12
Rear Delt Row: 55# x12
One-Arm Dumbell Row: 35# x12
Wide-grip Pullup: -80# x12
My 2012 Training Log

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#27 Postby FormicaLinoleum » Tue Nov 15, 2005 10:44 am

I forgot to post last Thursday's workout.

Squat: 110# x12
Calf Press: 230# x 12
BB Bench Press: 75# x6
Barbell Shoulder Press: 50# x9
Cable Row: 95# x12
Lat Pulldown 90# x11
My 2012 Training Log

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#28 Postby CrispyQ » Tue Nov 15, 2005 10:54 am

Looks like a great routine, Liz!! I'm sure you'll see great results soon.

Holy crap, are those really beginner weight levels? Gasp!
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#29 Postby Daywalker » Tue Nov 15, 2005 11:11 am

CrispyQ wrote:Holy crap, are those really beginner weight levels? Gasp!

No, don't be scared, these are advanced! ;)

Liz, you're strong!
8)
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#30 Postby FormicaLinoleum » Tue Nov 15, 2005 4:41 pm

CrispyQ wrote:Holy crap, are those really beginner weight levels? Gasp!

I started this particular routine just last month, but I've been working out in some form since June of this year. Also, I do a single set of each exercise, which means I can do heavier weights than I would if were aiming to be able to do 3x12 or something like that.

Daywalker wrote:Liz, you're strong!


A couple of weeks ago I went shopping and had lots of groceries. I was on my own so I loaded myself up with all the bags and headed to my car. As I got there and put my stuff down, a guy going by said "you are very strong--you must work out a lot" and I responded "I do!". I didn't know what else to say! It's funnier if you can hear how I said it.

I really need to add deadlift! But I had such forms problems last time I did them that I don't want to start again until I can get someone to go over how to do them with me in person. And I don't know how to make that happen.

I also need to work on my grip, which is pretty sad. I'm finding that my grip is already starting to be limiting, like on the lat pulldowns. Maybe I will do some static holds of some heavy dumbbells.
My 2012 Training Log


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