Liz's workout log

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FormicaLinoleum
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#106 Postby FormicaLinoleum » Sun May 28, 2006 12:33 pm

Sunday at the gym (weights in pounds):
Squats: 75 x5, 140 x2, 145 x5/2
Calf Press (one leg at a time): 120 x7, 180 x7/7/7
Barbell Bench Press: 45 x6, 85 x4/3/3
Barbell Shoulder Press: 45 x7, 60 x4/3/3
Cable Row: 55 x7, 110 x4/4/4
Lat Pulldown: 50 x7, 100 x5/4/4
My 2012 Training Log

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FormicaLinoleum
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#107 Postby FormicaLinoleum » Mon May 29, 2006 2:47 pm

I have decided to set a goal for myself for the end of the year. I'd like to get my total to 480 lbs (218.2 kg) by the end of 2006.

I'm thinking of something like a 200 lb (90.9 kg) DL, 170 lb (77.3 ) squat, and a 110 lb (50.0 kg) bench. My current DL max is 165 lbs and squat is 145. I haven't tested bench in a while now, but I'm doing 85 for reps, so I imagine I could get a max of 100 lbs pretty soon.

If anyone thinks I should adjust my goals up or down, let me know!
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#108 Postby FormicaLinoleum » Tue May 30, 2006 6:38 pm

Monday:
Light road ride with K again, same trail. The loop is around 12 miles. I'm not sure how long it took us.

Tuesday (all weight in pounds):
Deadlift: 85 x6, 150 x5/5/5
Calf Press (one leg at a time): 120 x7, 180 x7/7/7
Chest Dips: -70 x5, -30 x5/5/5
Hang Cleans: 45 x5, 65 x5/4/5
Barbell Bent-Over Row: 60 x6, 110 x2/3/3
Narrow-Grip Chinup: -80 x5, -50 x3/3/2

I had grip troubles today. I was doing my DLs double overhand, then my grip failed on my very last rep, so I did that one over with mixed grip. Then cleans tired out my grip again. By my rows, my grip was failing me. I could have rowed more if I could have held onto the bar longer.

And summer has hit! Yesterday and today it has been in the 90s, and humid. Typical for Baltimore, but despite the fact that I have been here for 15 years it's always kind of a surprise the first time it happens in a year. I'm like "oh yes, this is what summer is like". Needless to say, I was sweating profusely on the bike ride yesterday and in the (inadequately cooled) gym tonight. Ah, Baltimore summers!
My 2012 Training Log

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FormicaLinoleum
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#109 Postby FormicaLinoleum » Fri Jun 02, 2006 4:33 pm

On Wednesday I was supposed to go for a mtn bike ride. I got all ready, got my bike, and went to my car so I could go pick up my buddy and go to the park... and found my car window smashed. Second time in less than a year. So I instead spent the next couple of hours making an appointment to have it fixed, cleaning up the mess, and taping up the window. Nothing was taken because I keep my car completely empty, but I have to shell out the money for the new window.

Thursday I made it to the gym (glad it's just two blocks away!). All weight in pounds.
Squats: 75 x5, 140 x3/2/2
Calf Press (one leg at a time): 120 x8, 180 x8/8/8
Incline Dumbell Press (weight per dumbell): 20 x8, 35 x5/5/4
Rear Delt Row: 45 x7, 80 x4/4/4
One-Arm Dumbell Row: 25 x7, 50 x5/5/5
Wide-Grip Pullup: -100 x5, -60 x3/2/3
My 2012 Training Log

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FormicaLinoleum
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#110 Postby FormicaLinoleum » Fri Jun 09, 2006 7:18 am

I am behind!

Monday:
Mtn bike ride. I can't remember how long it was, maybe a bit under an hour and a half. Felt pretty tired by the end. This was at the less challenging park.

Tuesday (weights in pounds):
Squats: 75 x5, 140 x2, 145 x4/3/3
Calf Press (one leg at a time): 120 x8, 180 x8/8/8
Barbell Bench Press: 45 x8, 85 x4/4/4
Barbell Shoulder Press: 45 x7, 60 x5/5/5
Cable Row: 55 x7, 110 x4/3/3
Lat Pulldown: 55 x7, 100 x5/5/3

Wednesday:
Mtn bike ride, at the more challenging park. The ride was about 1:40 long. I was pretty tired throughout. We decided we are going to stop going to the easier park and just stick to the more challenging one in order to get into better shape. There were lots of riders out this evening--we thought that perhaps there's a race coming up there.

Thursday (weights in pounds):
Deadlift: 75 x6, 155 x5/5/5
Calf Press (one leg at a time): 140 x9, 180 x8/9/9
Chest Dips: -70 x6, -20 x2/3/2
Hang Cleans: 45 x7, 65 x5/5/5
Barbell Bent-Over Row: 65 x7, 110 x4/4/4
Narrow-Grip Chinup: -80 x6, -50 x3/4/3
My 2012 Training Log

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#111 Postby _raVen_ » Fri Jun 09, 2006 9:34 am

FormicaLinoleum wrote:On Wednesday... I got all ready, got my bike, and went to my car so I could go pick up my buddy and go to the park... and found my car window smashed. Second time in less than a year. ... Nothing was taken because I keep my car completely empty, but I have to shell out the money for the new window.


Oh, no! That's terrible! Was it even worth it to call the police? :(

I've had my car broken into a couple times...my radio stolen :roll: and window smashed once...sucks.
Glad you're okay, though! :)

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FormicaLinoleum
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#112 Postby FormicaLinoleum » Sat Jun 10, 2006 1:44 pm

I didn't call the police, though I now wish I had. I know they wouldn't have been able to do anything about my car. But there are tons of car break-ins in our neighborhood and I think we should report them so that they know that it's a serious problem here.

But I couldn't be bothered. :(
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#113 Postby FormicaLinoleum » Wed Jun 14, 2006 7:04 am

Sunday went to the gym. All weight in pounds.
Squats: 75 x5, 140 x5/4/3
Calf Press (one leg at a time): 120 x10, 180 x9/9/9
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x5/4/5
Rear Delt Row: 45 x7, 80 x4/4/4
One-Arm Dumbell Row: 25 x7, 50 x5/5/5
Wide-Grip Pullup: -100 x5, -60 x3/3/5

Tuesday did a bit of biking. There was a Trek WSD demo at one of our regular parks, so we went and I rode a Fuel. They said I could ride for 20 minutes, but I think I was out for more like 45. Ooops. Still much shorter than a regular ride. Then my friend and I both rode road bikes, but just for 5 min as they were about to pack up. We both got full carbon bikes. Very nice.

Tonight we'll do a regular ride with our own bikes.
My 2012 Training Log

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FormicaLinoleum
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#114 Postby FormicaLinoleum » Fri Jun 16, 2006 7:17 am

Wednesday:
Mountain bike ride. I didn't fall or hurt myself in any way on this ride. We're making ourselves take slightly longer rides to get ourselves back into shape. This ride was pretty good; I felt pretty smooth getting over obstacles and okay climbing.

Thursday (weight in pounds):
Squats: 75 x7, 140 x4/5/5
Calf Press (one leg at a time): 120 x10, 180 x10/10/9
Barbell Bench Press: 45 x8, 85 x5/3/4
Barbell Shoulder Press: 45 x7, 65 x2/2/1
Cable Row: 55 x7, 110 x5/5/5
Lat Pulldown: 55 x7, 100 x5/4/4

I want to get 3x5 @ 140 lbs before I move on to something else on the squats. I imagine I should be able to do that at my next workout.
My 2012 Training Log

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#115 Postby FormicaLinoleum » Thu Jun 22, 2006 8:45 pm

I had a few days with no activity. But then...

Wednesday:
Mountain bike ride. It was short--just about an hour--because my friend had chain problems. We got about 20 feet and one of her link got all bent and we ended up having to stop and take it out. But then we got on the trail; we just had to take a shorter ride than usual.

Thursday at the gym (weight in pounds):
Deadlift: 75 x6, 160 x5/5/5
Calf Press (one leg at a time): 130 x8, 190 x6/6/6
Chest Dips: -70 x6, -20 x3/3, 0 (bw) x1
Hang Cleans: 45 x7, 70 x5/5/5
Barbell Bent-Over Row: 65 x7, 110 x4/3/4
Narrow-Grip Chinup: -80 x6, -50 x3/4/3

I did my first unassisted dip--yay! It was just one, but now I can work on increasing my reps on those.
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#116 Postby FormicaLinoleum » Sun Jul 02, 2006 1:29 pm

Lots of rain and a visit from my mom interrupted my usual schedule, but I managed to get to the gym a couple of times.

Thursday evening (weights in pounds):
Squats: 75 x5, 140 x5/5/4
Calf Press (one leg at a time): 130 x7, 190 x7/7/7
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x5/4/4
Rear Delt Row: 45 x7, 80 x4/4/4
One-Arm Dumbell Row: 25 x7, 50 x5/5/5
Wide-Grip Pullup: -100 x5, -60 x3/3/3

I was totally pooped this day. I'm not sure why. Perhaps it was a combination of not having been going to the gym as regularly and the heat and humidity. The weight room is not well cooled, which is very unpleasant for the summers here. I did okay, but it was a huge struggle. On my last set of squats I felt I could barely stand with the weight, let alone squat with it. But I managed 4. I knew I was going to be really sore.

And I was. My legs hurt lots on Friday. When I got up on Sat they were still really hurting. At the gym, I could barely do a squat with no weight at all. So I decided just to do some low weight, higher rep stuff and let my legs recover for next time (which will be Monday). Tired again. And we ran out of time and didn't get in our last two exercises (cable row and lat pulldown).

Saturday:
Squats: 75 x7, 95 x15
Calf Press (one leg at a time): 130 x7, 190 x7/7/7
Barbell Bench Press: 45 x8, 85 x5/4/2
Barbell Shoulder Press: 45 x7, 65 x2/1/1
My 2012 Training Log

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#117 Postby FormicaLinoleum » Fri Jul 07, 2006 7:06 am

I went to the gym on Monday but I lost my paper with what I did on it, and I can't remember it all. I do know that I finally did 3x5 @ 140 on squat, so next I am going to do a periodization routine for squat.

Thursday (weights in pounds):
Deadlifts: 95 x7, 165 x5/5/5
Calf Press (one leg at a time): 130 7, 190 x7/7/7
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x5/5/5
Rear Delt Row: 45 x7, 80 x5/5/5
One-Arm Dumbell Row: 25 x7, 50 x6/6/6
Wide-Grip Pullup: -100 x5, -60 x3/1/3

165 is my old 1RM for deadlift but last night I did 3x5 at that weight, so my max must be higher now. I need to retest all my maxes soon. I'll do squat at the end of the periodization. Deadlift and bench I'll do within a few weeks, I think.
My 2012 Training Log

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_raVen_
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#118 Postby _raVen_ » Mon Jul 10, 2006 9:53 am

FormicaLinoleum wrote:...I was totally pooped this day. I'm not sure why. Perhaps it was a combination of not having been going to the gym as regularly and the heat and humidity. The weight room is not well cooled, which is very unpleasant for the summers here. I did okay, but it was a huge struggle...


I think a lot of people are experiencing this lately! I've been okay during my workout, but the heat and humidity is just so oppressive. Total burnout.
I've been getting dehydrated too.
I think it's taking a lot out of you and that's why you're struggling and pooped.
sometimes the sun gives energy and other times it zaps it right outta you.

:sunny:

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FormicaLinoleum
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#119 Postby FormicaLinoleum » Tue Jul 11, 2006 7:38 am

Friday I went for a bike ride. We ended up being out for just over an hour. The heavy rainfalls and flooding we had the other week caused some changes to the trail--trees down, deep trenches from water running along). About 45 or 50 minutes in, my biking buddy had a pretty hard fall (an endo caused by a big trench at the bottom of a dropoff. She hit her shoulder and head (hooray for helmets), and did this:

Image

She won't be riding this week as her whole shoulder area is very sore and she can't move it much.

I am supposed to go to the gym on Tuesdays but I have to stay at work very late for a board meeting, so I won't get to. My next exercise will be Thurs at the gym.
My 2012 Training Log

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FormicaLinoleum
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#120 Postby FormicaLinoleum » Tue Jul 11, 2006 7:40 am

_raVen_ wrote:I think a lot of people are experiencing this lately! I've been okay during my workout, but the heat and humidity is just so oppressive. Total burnout.
I've been getting dehydrated too.
I think it's taking a lot out of you and that's why you're struggling and pooped.
sometimes the sun gives energy and other times it zaps it right outta you.

:sunny:

Yeah, the heat and humidity really suck away energy! The last couple of times I have been to the gym, the weight room has been cooler and it really has made a difference.
My 2012 Training Log


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