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Crystal's Failed Grad School Training


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2 Dec 08 - Tues

 

Bench: 10 x bar, 12 x 75 lbs, 12 x 80 lbs, 12 x 85 lbs, 10 x 90 lbs, 7 x 95 lbs (failed on

 

Rope Tricep: 10 x 50 lbs, 3 x 10 x 70 lbs

 

Cable Crunches: 10 x 100 lbs, 10 x 120 lbs, 10 x 130 lbs

 

*stretching, abreviated for time

 

Bench felt weak today, but understandably since I skipped it last week. Wrist is still being super bothersome, but I kinda finished up benching anyway . Failed on my 8th rep at 95 lbs in a glorious fashion. I had my headphones on, and pretty loud. When I got stuck half-way up on this rep, I let out a bit of a yell. Didn't help and I had no spotter so I just sat up and put the bar down, looked up and saw that most people in the area were staring at me , guess my yell was a little loader than I thought

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I hadn't heard, but its not a problem when you bench only as much as I do, and when you also bench over your chest and not your throat . . .
Crystal, please get a spotter or use dumbells. I'll delete the links if the articles are to grusome.

 

Iowa Teenager Dies in Weight-Lifting Accident

Nov 14, 2008

http://www.kcrg.com/news/local/34467699.html

 

Florida Boy Dies In Weightlifting Accident At Home

April 11, 2008

http://www.local6.com/news/15857109/detail.html

 

Weightlifting accident kills boy in California

November 19, 2005

http://www.ocregister.com/ocregister/homepage/abox/article_779278.php

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@bodybag: I'm not trying to be a meanie, so read all this as if we are having a nice discussion over coffee . I'd still argue that I don't *need* a spotter. It would be nice, but:

-I get sick of hunting down a stranger every week who never seems to spot properly.

-I'm not a teenage boy (like all the articles you linked) so I'm not 1) new and 2) lifting ridiculous crushing-weights because I don't know any better.

-If I ever did start to choke, I workout in a gym and not by myself so people would come running. In fact they did this time, but most stopped in their tracks as soon as the saw me SIT UP because the weight is so light.

 

So yes, everyone should use a spotter and yes some day I might eat these words as I slowly suffocate (still don't see it happening), but will I for this sort of a workout? Probably not. When I'm doing one rep max attempts, or heavier weights then I always grab one. The next time you bench, put 95 pounds on the bar, bring it down to your chest, then sit up with it (as you guide the bar down your stomach so it doesn't drag), then you will know what I'm talking about! Its really not a problem . Thanks *steps off soapbox*

 

3 Dec 2008 - Wed

http://www.budoseek.net/vbulletin/images/smilies/new/bunnyhop.gif - Yup, you guessed it. Cardio day 40 minutes eliptical, 10 minutes rowing. Took an easier pace today than lately.

 

And I just wanted to mention that this morning I finally made it back to the small farm animal sanctuary that is located out this way . I love this place and am going to start working there regularly (probably Fridays). It was so great to be back and even see some familiar faces, its been 4 years since I'd been there so I wasn't expecting to see quite so many, can't wait to get into it more!

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Okay then, over Vega shakes? Raw smoothies?

 

4 Dec 08 - Thur

 

DB Shoulder Press: 10 x 20s, 10 x 25s, 8 x 30s, 8 x 30s, 3 x 35s

 

DB Bent Rows: 3 x 10 x 20s

 

Lats: 10 x 110 lbs, 9 x 140 lbs, 8 x 140 lbs

 

DB Shrugs: 20 x 30s, 15 x 35s, 12 x 35s

 

*stretching

 

Shoulder presses were hard, on the last set I couldn't get the dumbbells to my shoulders without doing a little mini-clean . These "back" days are getting pretty disappointing - does anyone have some good ideas of how I can work my back really well without deadlifting?! Something easy on wrists and for someone who has trouble holding more than bodyweight right now. Any thoughts appreciated

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Are you asking for suggestions for horizontal pulling exercises for your lats? How about seated cable rows?

 

Would using wrist straps for horizontal pulling be easier on your wrist? I've never used them before so I don't know. Are you willing to cheat and use wrist straps?

 

How do your wrist feel doing lat pulls (vertical)? Your pulling more than your bodyweight now (140). How about Straight Arm Pulldowns for variety.

 

General back exercises

http://www.exrx.net/Lists/ExList/BackWt.html

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6 Dec 08 - Sat

Climbing indoors today, brought my brother out (not the one I took last time), and he tired out pretty fast so we weren't there long. Was fun to be back though

http://img.photobucket.com/albums/v389/vegancrystal/climbing/6Dec08-Matt/P1000905-1.jpg

 

Finished off the day with 1/2 hour on my parent's exercise bike, but just to work off all the pumpkin cookies I ate today (see food blog for recipe ).

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8 Dec 08 - Mon

 

Leg Press: 15 x 90, 15 x 180, 12 x 230, 10 x 250, 10 x 270 lbs

 

LP Calf: 3 x 15 x 180 lbs

 

SLDL: 12 x 95 lbs, 10 x 115 lbs, 10 x 115 lbs

 

Power Plank: 3 x 1 min x 25 lbs

 

*stretching

 

Was super happy with the stiff-leg deadlifts today, didn't bother my hands, etc, at all . Gave those power planks a try today as well, killer stuff! I had to really struggle for those single minutes. Will have to keep these around.

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9 Dec 08 - Tues

 

DB Bench: 12 x 25s, 10 x 30s, 10 x 35s, 10 x 40s, 6 x 45s, 6 x 45s

 

DB Flys: 10 x 10s, 10 x 12s

 

Rope Tri's: 10 x 70, 10 x 80, 10 x 80 lbs

 

Cable Crunches: 10 x 120, 10 x 130, 10 x 140 lbs

 

*stretching

 

Both benches were taken when I arrived, so dumbbell benching it was! Good session, good day, but then afterwards I was a bit hungry and gorged a bit too much. Seems like diet is starting to take center stage for me right now!

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10 Dec 2008 - Wed

http://www.budoseek.net/vbulletin/images/smilies/new/bunnyhop.gif - 45 minutes elliptical, 10 minutes recumbent bike. Now I'm on the train home and I am absolutely crashing. Can't hardly move and feel a bit ill because energy is so low, why didn't I grab a Luna Bar on my way out the office?! Oh well, will be home soon and I will eat a nice dinner

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11 Dec 08 - Thurs

 

DL: 10 x 95 lbs, 10 x 135 lbs, 10 x 135 lbs - nice and easy

 

Sumo: 10 x bar, 10 x 95 lbs, 10 x 95 lbs

 

Shoulder Press: 10 x bar, 8 x 65 lbs, 8 x 65 lbs

 

DB Incline Reverse Flys: 3 x 10 x 10s

 

Lats: 10 x 120 lbs, 10 x 130 lbs, 8 x 140 lbs

 

*stretching

 

It was good to do those nice light deadlifts, but will definatly not do them again without straps. Was okay, but pushing it for sure. I also think I get more out of reverse flys than rows. Might try these instead for awhile.

 

Also, just signed up for a 4-week long yoga class over Christmas break - looking forward to it

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13 Dec 08 - Sat

Went snowshoeing in the nice soft fresh snow

 

http://img.photobucket.com/albums/v389/vegancrystal/Dec2008/DSCF3873-1.jpg

 

http://img.photobucket.com/albums/v389/vegancrystal/Dec2008/Edited.jpg

 

14 Dec 08 - Sun

I went to the animal rescue, only got one photo because I wasn't there long:

 

http://img.photobucket.com/albums/v389/vegancrystal/Dec2008/DSCF3861-1.jpg

 

15 Dec 08 - Mon

I'm in Seattle, there was a bit of a family emergency and I flew up last night. Well, I flew to Portland, Oregon then drove up to Seattle. Got in really late. I'll probably be here for a week or so, hope I can find some sort of training to do while here!

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Wow, awesome photos!

 

Sorry I wasn't in Portland!

 

I do still plan to come to SLC and in fact I've talked to a good friend of mine about making that trip happen soon

 

Hope to see you in WA!

 

P.S. will you be flying out of SEA or PDX?

 

Connect with Ravi while you're there. He is great!

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17 Dec. 2008 - Wednesday - finally found a gym!

 

Squat: 10 x bar, 10 x 95 lbs, 10 x 135 lbs, 10 x 155 lbs, 10 x 155 lbs, 8 x 165 lbs

 

SLDL: 10 x 95 lbs, 10 x 115 lbs, 10 x 115 lbs

 

Bench: 10 x bar, 10 x 75 lbs, 10 x 85 lbs, 10 x 95 lbs

 

Rope Tri's: 10 x 30, 10 x 35, 10 x 35 lbs

 

Chins: 4, 4, 2 x bw

 

Power Plank: 2 x 1 min x 25 lbs

 

Then home for lunch. Was going to stretch at home, but ended up doing other stuff instead . I really like this gym here, its called the Redmond Athletic Center. They gave me a free trial week, unlike the crappy Gold's I went to yesterday who wanted me to pay over $20 a day! Jerks. So glad to be working out again

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Glad you're in the gym!

 

Hey, I got home yesterday and my house looks like your snow photos! It was 80 degrees in FL and now I'm covered in snow. I'll see what the weather looks like, roads look like, etc. and see if I can make it up to Seattle this week.

 

I'll keep you updated. I told Ravi you're there, he's excited be in touch. Have fun training and enjoy Seattle! It is a fantastic city!

 

-RC

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19 Dec 08 - Fri

30 min cardio on an eliptical machine, then I still had tons of energy so did:

 

Shoulder Press: 10 x 45 lbs, 10 x 55 lbs, 7 x 55 lbs, 7 x 55 lbs

 

Reverse DB Flys: 3 x 10 x 10 lbs

 

Still in Seattle, moving stuff around - I head home tomorrow afternoon, so sorry that I wasn't able to see everyone I wanted to!

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