Liz's workout log

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FormicaLinoleum
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#46 Postby FormicaLinoleum » Sun Dec 18, 2005 2:41 pm

Today's workout:

Squats: 125# x11
Calf Press: 330# x12
Incline Dumbell Press: 30# (ea.) x3
Rear Delt Row: 70# x8
One-Arm Dumbell Row: 45# x12
Wide-grip Pullup: -70# x2

I had some trouble today, especially with the upper body exercises, because I went snowboarding for the first time ever on Friday. There was lots of falling, and I hurt my shoulder and my ribs. It made the bench pressing and pullups a little painful.
My 2012 Training Log

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FormicaLinoleum
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#47 Postby FormicaLinoleum » Tue Dec 20, 2005 9:02 pm

I still had trouble on the upper body exercises because of my injured ribs.

Today's workout:
Squat: 125# x12
Calf Press: 340# x 12
BB Bench Press: 75# x5
Barbell Shoulder Press: 55# x5
Cable Row: 90# x6
Lat Pulldown 90# x8

Cable row is another one of the exercises I'm dropping down in weight to work on form.
My 2012 Training Log

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FormicaLinoleum
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#48 Postby FormicaLinoleum » Wed Dec 28, 2005 1:10 am

My ribs are not improving. If anything, they are getting worse. So my workouts haven't been improving either.

Last Thursday:
Squat: 130# x3
Calf Press: 350# x 12
Chest Dips: -40# x8
Upright Barbell Row: 45# x6
Barbell Bent-Over Row: 85# x12
Narrow-Grip Chinup: -60# x4

Today:
Squats: 130# x5
Calf Press: 360# x12
Incline Dumbell Press: 30# (ea.) x5
Rear Delt Row: 70# x9
One-Arm Dumbell Row: 50# x6
Wide-grip Pullup: -70# x3
My 2012 Training Log

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FormicaLinoleum
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#49 Postby FormicaLinoleum » Thu Dec 29, 2005 10:43 pm

Today's workout:
Squat: 130# x4
Calf Press: 370# x 12
BB Bench Press: 75# x2, 45 x15
Barbell Shoulder Press: 55# x6
Cable Row: 90# x10
Lat Pulldown 90# x8

Today when I tried to bench press, not only were my ribs hurting, but I got a sharp pain in my shoulder near the bottom of the exercise. I had to drop all the way down to an empty bar to be able to do them without much pain. I dunno if I should stop working out and wait to heal?
My 2012 Training Log

SeaSiren
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#50 Postby SeaSiren » Thu Dec 29, 2005 10:58 pm

If your ribs seem to be getting worse or not healing I would do exercises, which don't aggravate them. Continue doing the exercises, which you can tolerate and try the others in a few weeks to see if you’re ready. Pushing yourself may only hurt you in the long run.

Get well soon, and take care of yourself! :)

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FormicaLinoleum
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#51 Postby FormicaLinoleum » Tue Jan 03, 2006 9:07 pm

The gym was closed for the New Year weekend, so no workout on Sunday. Today's workout:

Squat: 130# x6
Calf Press: 380# x 12
Chest Dips: -40# x9
Upright Barbell Row: 45# x12
Barbell Bent-Over Row: 90# x12
Narrow-Grip Chinup: -60# x6

My ribs are feeling much better, so I'm starting to get back into the swing of the upper body exercises.
My 2012 Training Log

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Daywalker
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#52 Postby Daywalker » Wed Jan 04, 2006 5:35 am

Great numbers on your calf-press and barbell row! :shock:

Good to hear your getting better :)
No one said it would be easy.

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FormicaLinoleum
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#53 Postby FormicaLinoleum » Wed Jan 04, 2006 7:39 am

Daywalker wrote:Great numbers on your calf-press and barbell row! :shock:

Good to hear your getting better :)

Thanks! The calf press is just on a leg press machine. I'm getting very close to the max of 410#, though. Then I'll have to figure out what to do, maybe do one leg at a time. I wish I could figure a way to do standing calf raise. Oh, I just had an idea. The gym has one of those belts you can use to add weight to yourself. Maybe I could use that to weight myself and then do one-legged calf raises? The problem I'm trying to solve is that I don't think I could hold enough weight in one hand to make the raise challenging enough.


My back does seem to be pretty strong--I make good progress on my row-type exercises.

On a completely other topic, I have to go for a physical exam for my new job, so I'll get to find out my blood pressure (and my weight--I might close my eyes for that one). I'm looking forward to finding out what it is.
My 2012 Training Log

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FormicaLinoleum
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#54 Postby FormicaLinoleum » Sat Jan 07, 2006 12:57 pm

I had a frustrating workout on Thursday night. I felt pretty tired throughout, and I found that although my ribs are all better, my shoulder is still giving me trouble. I don't notice it day to day, but certain movements with weights hurt it. Incline bench seems to be the worst for it.

I could do only 2 squats and was unable to stand up on the third. I reracked and tried again, got out one more rep failed to stand again on the next. That was very frustrating as I had done 6 reps with that weight the previous time. Part of my tiredness might have been due to the fact that it was the beginning of my period. I dunno.

Then when I tried incline presses, my shoulder gave me pain. Not only could I not lift the weights, it was a massive struggle to even hold the left weight in the right position at the bottom. I tried many times, but eventually had to give up and do reps with 25# dumbbells. That was even more frustrating because I had been lifting the 30s for a few weeks, and I hate going backwards like that.

I just realized that I may also have been tired because it was my first week of work after 6 months of unemployment! So I am having to get used to getting up earlier and putting in 8 hours and all that rather than relaxing at home... so perhaps this decrease in sleep and increase in daily exertion (mostly mental as my job is not at all physically demanding) slowed my recovery from Tuesday.

Anyway, here's what I ended up with.

Squats: 130# x3
Calf Press: 390# x12
Incline Dumbell Press: 25# (ea.) x10 (after many attempts at 30#)
Rear Delt Row: 70# x10
One-Arm Dumbell Row: 50# x12
Wide-grip Pullup: -70# x4
My 2012 Training Log

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FormicaLinoleum
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#55 Postby FormicaLinoleum » Sun Jan 08, 2006 8:02 pm

Much better workout today. I think the weekend sleep and rest helped.

Squat: 130# x7
Calf Press: 400# x 12
BB Bench Press: 75# x7
Barbell Shoulder Press: 55# x7
Cable Row: 90# x12
Lat Pulldown 90# x9
My 2012 Training Log

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FormicaLinoleum
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#56 Postby FormicaLinoleum » Wed Jan 11, 2006 5:40 pm

Tuesday's workout:

Squat: 130# x9
Calf Press: 410# x 12
Chest Dips: -40# x12
Upright Barbell Row: 50# x5
Barbell Bent-Over Row: 95# x8
Narrow-Grip Chinup: -60# x7

Oh, my blood pressure was 116/70. As soon as I have health insurance, I am going for a check up and will get blood work done. I am curious about my cholesterol. Both my parents have high levels, my mom esp.
My 2012 Training Log

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FormicaLinoleum
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#57 Postby FormicaLinoleum » Thu Jan 12, 2006 9:09 pm

Squats: 130# x12
Calf Press: 410# x13
Incline Dumbell Press: 30# (ea.) x9
Rear Delt Row: 70# x10
One-Arm Dumbell Row: 55# x7
Wide-grip Pullup: -70# x6

Had no problem with the incline presses this week. I don't know what happened last week. I guess it was just an off day.
My 2012 Training Log

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FormicaLinoleum
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#58 Postby FormicaLinoleum » Sat Jan 14, 2006 4:01 pm

Today I tested my 1RM on squat and bench--that's why it's not my usual workout for those exercises.

Squat: 45# x6, 140# x1, 150# x1, (fail at 155#), 135# x3
Calf Press: 410# x 14
BB Bench Press: 45# x6, 85# x1, (fail at 90#), 75# x2
Barbell Shoulder Press: 55# x8
Cable Row: 95# x12
Lat Pulldown 90# x12

So my 1RMs were
Squat: 150/68.2
Bench: 85/38.6

I still have slight shoulder problems on bench and the heavy weight really made me feel it. Perhaps when that is all healed I'll do better on my 1RM.
My 2012 Training Log

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Phoenix
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WOW!!!

#59 Postby Phoenix » Sat Jan 14, 2006 8:02 pm

FL you are one strong woman :shock:

I am really impressed.

Very nice.
Do not let the endless possibilities blind you to your one true path.

SeaSiren
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#60 Postby SeaSiren » Sat Jan 14, 2006 8:11 pm

Wow, your starting to push some serious weight! Good for you! :)


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