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 Post subject: Re: Adena gets strong!
PostPosted: Thu Apr 14, 2011 3:57 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Yay OHP! :)

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 Post subject: Re: Adena gets strong!
PostPosted: Thu Apr 14, 2011 7:39 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
Do you have a regular email address to which I can send it, or is there a way to send files on here that I didn't notice?


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 Post subject: Re: Adena gets strong!
PostPosted: Thu Apr 14, 2011 8:15 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Mosh is it weird if I ask if you could send it to me as well? If you don't want to that's cool.

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 Post subject: Re: Adena gets strong!
PostPosted: Fri Apr 15, 2011 3:52 am 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 238
Location: Moorestown, NJ
Not at all. If I can figure out how to put it on mediafire I'll just do that and post a link


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 Post subject: Re: Adena gets strong!
PostPosted: Fri Apr 15, 2011 8:14 am 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
always pushing the big weights. i love it!

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 Post subject: Re: Adena gets strong!
PostPosted: Mon Apr 18, 2011 4:23 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Thanks, MaryStella!

Mosh, I'll PM you my email address.


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 Post subject: Re: Adena gets strong!
PostPosted: Mon Apr 18, 2011 8:22 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
what are no momentum situps?

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 Post subject: Re: Adena gets strong!
PostPosted: Tue Apr 19, 2011 4:25 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Wow, I haven't done those in a long time, MaryStella. You must've been reading my log from a long time ago! No momentum situps are pretty much what they sound like. You start from the position of laying on your back with your legs stretched straight out. Then you sit up, ending with your knees still straight and legs still on the ground. They're easier to do without having someone hold onto your feet, but they're a little more difficult in other ways.


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 Post subject: Re: Adena gets strong!
PostPosted: Tue Apr 19, 2011 4:32 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
I definitely had a fun weekend in the gym.

Deadlift Day

Deadlift:

1x5x135
1x5x165
1x5x190
1x5x215

Rack Pulls (from about knee level):

3x2x245

Farmer's Walks:

3x90

Assisted Wide Grip Pull-Ups:

1x8
1x7
1x6

This time I was using a different assistance machine, and it said I was using 48 lb of counterbalancing weight. See what I mean about the other machine being inaccurate?

Plate Pinches (two 5lb plates pinched together):

3 sets until failure for each hand

Bench Day

Bench Press:

1x5x45
1x5x75
1x5x85
1x6x95
1x7x90
1x8x85
1x10x80
1x11x75
1x11x70

BOR:

3x8x95

Push-Ups:

1x14
1x10
1x7

Tricep Extensions:

1x10x20
2x12x25

Also ran intervals on my rest day before these two day strength sessions, then ran at a steady pace on a treadmill yesterday for 30 minutes because it was raining.

Tonight I'm going to do overhead presses, yes! Then I think light deadlift assistance. I kind of mixed up the order of things last week, but I'm intending to do Overhead Press Day, Squat Day, rest day, Bench Day, Deadlift Day, two rest days. Usually I do cardio on my rest days, but not always.


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 Post subject: Re: Adena gets strong!
PostPosted: Thu Apr 21, 2011 10:02 am 
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Gorilla

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

SOHP:

1x3x45
1x3x50
1x3x55
1x4x65

Press Starts:

3x3x70

True to my word, I'm mixing things up. I did deadlift assistance exercises after my heavy overhead press work.

Good Mornings:

1x12x95
2x12x105

Assisted Wide Grip Pull-Ups (with supposedly 54 lb of assitance):

1x14
1x7
1x5

Farmer's Walks:

3x90

Plate Pinches (with two 5lb plates between thumb and fingers):

3 sets to failure for each hand

Squat Day

Foam rolling and stretching for about ten minutes

Parallel Squats:

1x3x140
1x3x160
1x3x180

Front Squats:

5x3x95

Then I did my light bench assistance.

BOR:

2x10x95
1x9x95

Push-Ups:

1x20
1x18
1x16

Wow, those are way easier when I'm not all tuckered out from benching.

Tricep Extensions:

3x12x30

I think these rather minor changes are breathing new life into my routine. It was just what I needed!


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 Post subject: Re: Adena gets strong!
PostPosted: Fri Apr 22, 2011 11:00 am 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Good stuff! :)

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 Post subject: Re: Adena gets strong!
PostPosted: Sat Apr 23, 2011 1:12 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
Looking strong Adena! 8)

I'll be chasing...er, watching you..uh, your log! ;) :lol:


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 Post subject: Re: Adena gets strong!
PostPosted: Wed Apr 27, 2011 4:07 pm 
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Gorilla

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

Bench Press:

1x3x45
1x3x80
1x3x90
1x4x105

Lunges with 45 lb plate held overhead:

3 sets

Parallel Squats:

3x10x95

I just couldn't really think of anything better for light leg work. I absolutely hate leg press and leg curls, and I don't feel like they help out anyway. So I figured squatting light would be about right.

Deadlift Day

Deadlift:

1x3x135
1x3x180
1x3x205
1x3x230

Rack Pulls:

3x3x245

Dips (BW = 145):

2x8
1x6

Assisted Chin-Ups:

1x10
1x8
1x5

Now is the week where I do a set of five, a set of three, and a set of one or however much I can muster.

Overhead Press Day

SOHP:

1x5x45
1x5x55
1x3x60
1x4x65 :D

Push Press:

3x3x70

These were pretty wobbly, which made things fun.

Good Mornings:

3x12x105

Farmer's Walks:

3x90

I couldn't make it nearly as far as usual, which I think may be due to my deadlift day being too close to my back assistance day. I might have to rethink how I'm doing my assistance yet AGAIN.

Plate Pinches with two 5lb plates:

3 sets until I dropped them

Tonight is Squat Day, so I'm looking forward to that. I don't really expect to do well. Hopefully I'll just make it through one rep of my 95%.


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 Post subject: Re: Adena gets strong!
PostPosted: Mon May 02, 2011 10:20 am 
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Gorilla

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

About ten minutes of foam rolling and stretching.

Parallel Squat:

1x5x45
1x5x135
1x5x150
1x3x170
1x2x190

Front Squats just to practice form:

3x3x95

BOR:

1x12x95
1x10x95
1x8x95

Push-Ups:

1x20
1x15
1x8

Tricep Extensions:

3x12x30

Bench Day

Bench Press:

1x5x45
1x5x85
1x3x100
1x3x110 without a spotter! Yes!

Parallel Squats:

3x12x95

Lunges with 45 lb plate held overhead:

3x16 lunges (8 each leg)

My husband and I are attempting to become urban farmers, but we're starting small (kinda). We have four 4x8 raised beds for vegetables, and a compost bin going at the moment. We're hoping to install a rain barrel so we don't have to pay a huge water bill, but haven't gotten around to it yet. Everything we're doing is organic. Hopefully we'll end up saving some money eventually. This is the first year of veggie gardening for us though, so we're mentally prepared to lose some of our crop due to not really knowing what we're doing yet. But so far it's fun. We also have several berry bushes planted, but they usually don't produce the first year. They take a couple years to really get going. We also have a ton of strawberry plants, but then, we can eat a ton of strawberries. I spend a lot of this weekend watering the gardens and hanging out in our backyard oasis with the dogs, so I didn't make it to the gym for my Deadlift Day. I'll get that done tonight, and then do cardio outside and deloading for the rest of the week.

I'm still intending to start my vegan bakery, but at the moment, I'm way too busy. I did get a couple of ingredient labels ready and saved on our computer, and I have a good amount of packaging to get started, so I'm almost ready. I just need to set aside one evening during the week to bake over at the commercial kitchen I use, and then deliver the stuff. I'm thinking Thursday nights are looking good for baking, and maybe Friday for delivering. That way my stuff can sell first thing in the morning on Saturdays.


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 Post subject: Re: Adena gets strong!
PostPosted: Tue May 03, 2011 10:15 am 
Offline
Gorilla

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

Foam rolling and stretching for about ten minutes.

Deadlift:

1x5x135
1x5x190
1x3x215
1x1x240

Rack Pulls:

3x1x255

Dips (BW=146):

1x8
1x7
1x5

Assisted Pull-Ups (42 lb counterbalancing weight):

1x10
1x8
1x5

All of the tomatoes and most of the bell peppers in our garden died! :( Oh well, it's a learning experience. At least we still have all the berry bushes, strawberries, sugar snap peas, snow peas, green beans, cabbage, pac choi, kale, brocolli, carrots, radishes, yellow onions, shallots, Hungarian sweet peppers, jalapenos, cold-climate kiwis (for real!), stevia, chamomile, lavender, parsley, fennel, garlic, and some other random herbs that are doing just fine. Ok, I'm not so sad anymore! It's all a learning experience. In the future, we'll leave our tomato and pepper plants indoors until we're absolutely sure it's going to stay well above freezing overnight and not transplant them into the ground until at least May, just to be safe. Perhaps June.


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