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 Post subject: Re: Adena gets strong!
PostPosted: Fri Apr 02, 2010 2:13 pm 
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Gorilla
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Joined: Wed Jul 16, 2008 11:27 am
Posts: 722
Location: Ontario
These are some kickass numbers! I don't know if I'm remembering this right, but are you 5'1"?


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 Post subject: Re: Adena gets strong!
PostPosted: Fri Apr 02, 2010 4:25 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Yes, I'm 5'1" and I actually lost a teeny bit of my pudginess, so now I weigh 127. Thanks for all the support! (I think I may be an easy-gainer.)


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 Post subject: Re: Adena gets strong!
PostPosted: Fri Apr 02, 2010 6:52 pm 
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Elephant
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Joined: Fri Aug 15, 2008 10:06 pm
Posts: 1972
wow i love reading these numbers. you're so strong and this is so inspiring!

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 Post subject: Re: Adena gets strong!
PostPosted: Fri Apr 02, 2010 9:29 pm 
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Gorilla
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Joined: Wed Jul 16, 2008 11:27 am
Posts: 722
Location: Ontario
Adena wrote:
Yes, I'm 5'1" and I actually lost a teeny bit of my pudginess, so now I weigh 127. Thanks for all the support! (I think I may be an easy-gainer.)


Good job getting the body fat down! I can only imagine how impressive it is to see you lifting so huge at 5'1"!

PS I just saw your message on my log...you're right, we're at similar body weights and strength levels! Is this the first time you've done an organized lifting program? Are you taking any supplements? I'm totally down for the friendly competition/being online gym buddies :bodybuilding:


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 Post subject: Re: Adena gets strong!
PostPosted: Sat Apr 03, 2010 12:05 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
You are my hero. You're so awesome! It must be so cool to see you throw such heavy weights around!

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 Post subject: Re: Adena gets strong!
PostPosted: Mon Apr 05, 2010 3:43 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Oh my gosh, you guys are going to make me blush! I think I have a really good training program going on. I've even inspired my boyfriend to follow the same training program. It's called Jim Wendler's 5 / 3 / 1 and I think there's a pretty descriptive article about it on T-Nation somewhere.

I don't take supplements of any kind, just a B-12 sublingual and vitamin D until the sun comes out. Sometimes I have a cup of soymilk after training. Mostly I just try to eat a lot. The only thing I've tried recently is moving toward a more organic/whole foods type of diet, at least most of the time. A lot less dessert, and a little more chickpeas, lentils, quinoa, brown rice, tofu, tempeh, and seitan. I'm really not doing anything special, just working hard and chowing down!


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 Post subject: Re: Adena gets strong!
PostPosted: Mon Apr 05, 2010 3:48 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Bench Day

Bench Press:

1x5x80
1x3x90
1x1x100

I really couldn't lift it all the way on the last rep, a bad sign since last week my 1RM was 105. I realized I've been working on having a more neutral grip though, so that might be all it is. My grip used to be too wide. Ah, well.

J & Press:

1x12x65
1x10x65
1x8x65

(something like that)

DB Chest Press:

1x12x25 lb dumbells
1x10x25 lb dumbells
1x8x25 lb dumbells

Dips:

1x10xBW
1x8xBW
1x6xBW

Push-Ups:

1x10
1x9
1x7

Squat Day

Squats:

1x5x125
1x3x140
1x2x160 :)

Box Squats:

3x12x105

Lunges with 25lb plate overhead

Leg Press:

3x12x280

Leg Curl:

3x12x65


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 Post subject: Re: Adena gets strong!
PostPosted: Mon Apr 05, 2010 4:05 pm 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
I really like your routine, I think I'm gonna try something similar once I'm done with this block of stronglifts.

Is it 4 days/week you workout?

Where did you get the routine?
EDIT: Forget that last question. just read the 2nd last post lol

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 Post subject: Re: Adena gets strong!
PostPosted: Wed Apr 07, 2010 3:00 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Yes, it's a four day split. The first day is Standing Overhead Press, the second day is Deadlift, the third day is Bench, and the fourth day is Squat. And you can do whatever assistance exercises you feel like for each day, so I just picked a few things that I thought would work. You're supposed to have a rest day in the middle, and two rest days after the fourth training session. I ended up with a Tuesday/Wednesday Friday/Saturday split because my squat sessions take a lot of focus, and I like having a nearly empty gym, so Saturday is perfect for that.


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 Post subject: Re: Adena gets strong!
PostPosted: Thu Apr 08, 2010 10:22 am 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Deload Week

For those of you just tuning in to my training log, a deload week is when you intentionally lift less than you can to give your muscles a bit of a break. You can't lift heavy 100% of the time! Next week I'll be back to throwing around heavy weights.

Standing Overherad Press Day

SOHP:

3x5x45

BOR:

3x10x55

One Arm DB Press:

3x10x15 for each arm

Assisted Pull-Ups and Chin-Ups

Side note: I consider pull-ups to be the ones with an overhand grip, and chin-ups to be the ones with an underhand grip. My boyfriend says I'm weird and nobody calls them that except me. I guess that's all right with me.

Deadlift Day

Deadlifts:

1x5x80
1x5x100
1x5x120

Good Mornings:

5x10x95

Farmer's Walks with 50 lb dumbbells

Plate pinches

Hanging Leg Raises, hanging from my hands from a pull-up bar to strengthen my grip

Various planks


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 Post subject: Re: Adena gets strong!
PostPosted: Thu Apr 08, 2010 11:23 am 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Awesome on the farmers walks! I still need to start doing those.

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 Post subject: Re: Adena gets strong!
PostPosted: Thu Apr 08, 2010 12:42 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
awesome to see you lifting so heavy. i like your workouts!

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 Post subject: Re: Adena gets strong!
PostPosted: Thu Apr 08, 2010 5:21 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Thanks, everybody! Maybe I'll get up the gumption to compete someday...


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 Post subject: Re: Adena gets strong!
PostPosted: Thu Apr 08, 2010 11:16 pm 
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Gorilla
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Joined: Wed Jul 16, 2008 11:27 am
Posts: 722
Location: Ontario
Keep up the good work! Can't wait to see what you're lifting next week!


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 Post subject: Re: Adena gets strong!
PostPosted: Fri Apr 16, 2010 3:48 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Week of April 13, 2010

Standing Overhead Press Day

SOHP:

1x5x50
1x5x55
1x3x65 :(

Bent Over Rows:

3x12x65

One Arm Dumbbell Press:

1x15x20
1x12x20
1x10x20 (right arm)

1x12x20
1x10x20
1x8x20 (left arm)

Assisted Pull-Ups & Chin-Ups

Various planks

Deadlift Day

Deadlift:

1x5x135
1x5x155
1x5x175

I still haven't bought any chalk, but I brought my straps. I felt pretty strong on the second set, so I thought I'd use my bare hands like normal, and it never slipped on that last set. I readjusted my grip a few times when I brought the bar back down, but I wasn't dropping the bar like the last time I tried 185 without chalk. I hope this is a sign my grip is getting a bit stronger.

Good Mornings:

5x12x105

Farmer's Walks with 50 lb dumbbells

Plate Pinches with two five lb plates, each hand held as long as possible...I'm averaging about 30 seconds for the right hand and 15 for my left.

Hanging Leg Raises, arms fully extended above me, hanging from a pull-up bar. This helps me work on grip. Even after all those farmer's walks and plate pinches, I was able to hold on for eight slow leg raises, which is an improvement over last week.


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