Liz's workout log

[FormicaLinoleum]

Thanks, Phoenix and SeaSiren! I'm feeling pretty good about my progress so far and looking forward to continuing to get stronger!

[CrispyQ]

Holy crap, Liz, I'm impressed! You are an inspiration!

[FormicaLinoleum]

Yay! Finally did deadlifting. I think my form was pretty good, too.

Deadlift: 95# x12
Calf Press: 410# x14
Chest Dips: -30# x4
Upright Barbell Row: 50# x5
Barbell Bent-Over Row: 95# x10
Narrow-Grip Chinup: -60# x12

God I hate upright barbell row! Maybe I should drop it or try a different shoulder exercise there. UBR really hurts my shoulder.

[Daywalker]

If it hurts even when your form is correct, drop it!

[FormicaLinoleum]

I didn't work out on Thurs as it was Katrina's birthday and we had a dinner out for her. It was pretty cool--we chose an all-vegetarian restaurant. There were 20 of us, and I thought it was great that we supported the restaurant and that no one ate any meat at K's birthday. A lot of their food was vegan, so most people ended up with a vegan dish.

Anyway, I did work out today, and here's what I did.
Squats: 135# x6
Calf Press: 410# x15
Incline Dumbell Press: 30# (ea.) x8
Rear Delt Row: 70# x10
One-Arm Dumbell Row: 55# x8
Wide-grip Pullup: -70# x6

[FormicaLinoleum]

Tuesday's workout.

Squat: 135# x7
Calf Press: 410# x 12
BB Bench Press: 75# x8
Barbell Shoulder Press: 55# x8
Cable Row: 100# x7
Lat Pulldown 95# x7

[Phoenix]

Nice....

[FormicaLinoleum]

I realize that I don't report anything other than my weightlifting. I'll start reporting any other exercise as well.

Yesterday I went for a mountain bike ride, 2 hours. The ground slowly thawed over the course of our ride and by the last half it was quite muddy, which made pedaling more difficult.

Today I went to the gym.
Deadlift: 100# x12
Calf Press: 410# x15
Chest Dips: -30# x6
Upright Barbell Row: 50# x6
Barbell Bent-Over Row: 95# x12
Narrow-Grip Chinup: -50# x5

[FormicaLinoleum]

Went to the gym today and had a pretty lackluster workout. I blame it on the fact that I went alone rather than with my workout buddy. Working out with someone else is quite motivating.

Squats: 135# x6
Calf Press: 410# x15
Incline Dumbell Press: 30# (ea.) x9
Rear Delt Row: 70# x10
One-Arm Dumbell Row: 55# x8
Wide-grip Pullup: -70# x6

[FormicaLinoleum]

I didn't post Thursday's workout. Here it is.

Squat: 135# x9
Calf Press: 410# x 12
BB Bench Press: 75# x5
Barbell Shoulder Press: 55# x6
Cable Row: 100# x7
Lat Pulldown 95# x7

Not a good workout. I made progress on my squats, but nothing else. Oh well, I'll see how things go in my next workout.

[_raVen_]

Hi, FormicaLinoleum,
(love your moniker; reminds me of my childhood: We had a linoleum kitchen floor )

When you do your squats, what kind of weights are you holding?
And what exactly are squats doing for you? Or maybe, "why do you do them?" is a better question. Is it strength?

[FormicaLinoleum]

I have a barbell on my back, just like this:


I do them to increase strength and muscle.

[FormicaLinoleum]

I didn't work out last Sunday or Tuesday. On Tues night I went out for a little run instead. But Thurs I got back to the gym. Here's what I did.

Deadlift: 105# x12
Calf Press: 410# x16
Chest Dips: -30# x6
Upright Barbell Row: 50# x8
Barbell Bent-Over Row: 100# x6
Narrow-Grip Chinup: -50# x6

Deadlifts are feeling pretty good. The last time I tried them, last year, I had form troubles, but this time I feel like my form is good even though I am lifting more weight. I don't think I have reached my limit--I've been reaching 12 reps pretty easily each time. Maybe I will test my 1RM soon. Perhaps that will give me a good idea of where to start for reps.

On the upright barbell row I really concentrated on leading with my elbows and that made my shoulder hurt less.

[FormicaLinoleum]

I was supposed to work out on Sunday but it had snowed overnight and the University closed. Instead I went to our fitness room here in the building and did the eliptical for about 15 minutes and then played around on their multistation gym thingy. I didn't keep track of what I did since it was all machine stuff and not my usual routine.

Off to the gym tonight, very soon.

[FormicaLinoleum]

My workout partner finally resurfaced and we went to the gym together last night. I have not been going as regularly as I should for the past 2 weeks, so it was not a brilliant workout.

Squats: 135# x4
Calf Press: 410# x12
Incline Dumbell Press: 30# (ea.) x9
Rear Delt Row: 70# x10
One-Arm Dumbell Row: 55# x7
Wide-grip Pullup: -70# x7

We are thinking of switching things up a bit, maybe doing a different rep plan.