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Post by jazzyj316 on Aug 3, 2011 16:25:32 GMT -5
Trust me Tony I plan to keep posting on the forum. These next couple of weeks are going to be hard training wise for me. It's throwing me all out of wack. I don't like it one bit.
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Post by jazzyj316 on Aug 3, 2011 16:46:37 GMT -5
Wednesday 8/3/2011
Speed Pulls with mini bands in rack.
Bar+Bandsx10
Bar+Bandsx10
135+Bandsx8
135+Bandsx5
225+Bandsx2 for 2 sets
315+Bandsx2 for 10 working sets
I normally don't to doubles for speed work on deads, but my mini bands were not as tight as I would have liked. Plus, the lowest I could get my starting point in the rack was maybe an inch above my knees. I wish I would have been able to start at a lower position. I could not get my feet out as wide either due to the rack. My grip started to fail and in a commercial gym chalk is a no go. This just blowed today.
Hammer Strength iso-lat row
180x10
230x8 for 3 sets
DB stiff legged deadlifts
75x6 for 3 sets-grip was the biggest limiting factor. Handles on DB's were wider than normal due to the additional rubber on them.
Sumo DL off floor-playing around with technique
135x5 for 3 sets
Seated leg curl
70x10 for 3 sets
Hammer Strength torso rotation machine
90x6 per side for 3 sets
Decline sit up while arms are straight and holding weight in hands
10x10 for 3 sets
I hate commercial gyms!!!!!! They are great for cardio. When it comes to training, this shit just doesn't fly.
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Post by jazzyj316 on Aug 4, 2011 15:20:35 GMT -5
Thursday 8/4/2011
DE BP with mini bands
Barx10
Bar+bandsx5 for 2 sets
95+bandsx3 for 2 sets
115+bandsx3 for 10 sets
Speed bench felt good. Shoulder gave me no problems today. Hooked the bands around 100lb DB off the floor. Band tension could have been a tiny bit tighter, but I will take what I can. Could have gone up in weight but unracking the weight solo would have been a challenge as I continued with my sets. I also kept sliding on the bench. Still better then yesterdays workout.
Standing tate press with mini band
4 sets of 12 reps
1 arm DB row
90x6 right 4 left 90x6 right 3 left- Forearms were sore from previous day. I could not maintain my grip with my left hand. Reduced the weight.
80x6 for 3 sets
Hammer Strength decline chest press
90x12 for 3 sets
Hammer Strength pull down
180x8 for 3 sets
Rear delt flys on peck dec machine
40x20 for 5 sets
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Post by jazzyj316 on Aug 5, 2011 19:51:06 GMT -5
Friday 8/5/2011
Cardio-1 hour walk/run at Gallop Park in Ann Arbor, MI
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Post by jazzyj316 on Aug 6, 2011 11:23:33 GMT -5
Saturday 8/6/2011
ME SQ-In rack, walked out, straight weight, no box
Barx10 for 2 sets
95x5
135x5
185x3
225x2
Briefs
275x2
315x2
335x2
345x2 for 3 sets
Squats felt good today. I had a mirror in front of me and I was able to correct my form if needed. I had trouble finding proper rack height. If it was low then I had to do a partial to unrack the weight. I ended up leaving it up high, but I almost had to stand on my tip toes to unrack the weight. I had no spotters and everyone looked at me like I was crazy today. Some just don't understand. The weight felt easy and depth looked good. I could have gone up to 365 but I was worried about unracking the weight. So, I held back a tiny bit today. It has been some time since I walked out the weight and felt weird not using a box. I guess you have to change things up once in a while. Hopefully next week I can get into my groove in Lynnwood, WA.
Goodmornings in rack at about chest level
135x10
185x10
205x10 for 3 sets
Wide stance leg press
118 weight of sled and 270 weight added to machinex15 for 3 sets
Seated cable rows
50x12
60x12 for 3 sets
Standing rope crunches
50x8 for 3 sets
Standing twist while holding 35lb plate super set with side bends with 35 lb plate
8 twists with 8 bends per side for 3 sets.
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Post by jazzyj316 on Aug 8, 2011 21:52:28 GMT -5
Monday - 8/8/2011
Max effort BP-Floor press, straight weight, no spotter
Barx10
Barx8
95x5 for 2 sets
135x5 for 2 sets
185x3
225x2 for 5 sets
235x1
185x8
Incline BB Tri. Ext
60x10
70x7
70x8 for 2 sets
Single Arm DB Lateral Raises
15x8 per side for 3 sets
Wide Grip Pulldown
42.5x10
60x8 for 3 sets. Grip was limiting factor due to bar width
Hammer Strength Iso Row
230x7
230x6 for 2 sets
Rear Delt flys on Pec Dec Machine
40x20 for 5 sets
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Post by Tony Atkins on Aug 10, 2011 2:55:35 GMT -5
Nice work Sis! Who the hell needs spotters when they gonna "Smoke Dat Shit"!? ;D
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Post by jazzyj316 on Aug 10, 2011 14:45:19 GMT -5
Thanks Bro! It was definately a change of pace. I have been so sore this last week. I will be able to start my training up this Friday. I am really looking forward to training with a crew again. Although we know that it is not MDBB. MDBB 4 life!!!!
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Post by jazzyj316 on Aug 10, 2011 14:48:21 GMT -5
Tuesday 8/9/2011Cardio-35-40 min. run/walk. Legs were still sore from Saturdays training session. Plus, today was the day I am off to Seattle  Wednesday 8/10/2011Off Day
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Post by Tony Atkins on Aug 10, 2011 23:09:45 GMT -5
Thanks Bro! It was definately a change of pace. I have been so sore this last week. I will be able to start my training up this Friday. I am really looking forward to training with a crew again. Although we know that it is not MDBB. MDBB 4 life!!!! MDBB 4 Life!! I likes a lot! When you start training with the new crew things will start clicking and falling right in place for you. I can't wait to see what you do at the upcoming meets! |
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Post by jazzyj316 on Aug 11, 2011 23:57:59 GMT -5
Thursday 8/11/2011
Cardio-Approx 1 hour. Ran the majority of the time. Near the end I had to walk off and on.
Well tomorrow I start with the new crew. It will be about a 40 minute commute but it should be worth it. Hope it goes well. Looking forward to the training starting back up,
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Post by Brian Hill on Aug 12, 2011 7:28:52 GMT -5
Sweet. Im interested to see how things go for you.
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Post by jazzyj316 on Aug 13, 2011 21:47:04 GMT -5
Friday 8/12/2011
First day with the guys at Local's Gym in Lynnwood, WA.
DE BP with mini bands and an Iron Wolf SQ Bar (they called them monster mini bands but those bitches were plain old mini bands)
Bar+bandx5 for 2 sets
95+bandx5
105+bandx3 raw
Added Sling shot due to my left shoulder not feeling great.
105+bandsx3 for 10 sets
Log press
I think the log was 85 or 90 lbsx5 for 4 sets
BB Shrugs
225x10
275x8
Added wrist straps due to grip being limiting factor
315x8 for 2 sets
Tricep Pushdowns with strap
25x12 3 sets
It took me about 50 minutes to get to the gym today. I guess it is just the big city traffic. But to me the commute is worth it if I have a group to train with. Since today was my first day at Lynnwood, I was trying to get a feel of how the team worked. I wanted to mesh in with the other members. I think the guys were a bit taken back by me. My goal is to prove to them that I am not like "other" female lifters that they had prior to me. I want them to see that I am determined and that I have a goal and a purpose.
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Post by jazzyj316 on Aug 13, 2011 22:01:14 GMT -5
Saturday 8/13/2011
Warm up
Pulldowns with fat handle
50lbsx15 for 4 sets
Leg Swings for 3 sets
Foam roller-Hit hamstrings, IT band, and low back
Wall squats with PVC Pipex10 for 1 set
DE Squat with buffalo bar, about 80-90lbs of chains, to a box. I think the box was about 16" with the foam pad on the top.
Bar+chainsx5
95+chainsx5
135+chainsx3
Belt
185+chainsx2
Briefs
225+chainsx2 for 6 sets
275+chainsx2 for 2 sets
Conventional Rack Pulls
135x5
225x2
315x2
365x2 for 3 sets
I still need to get more leg drive out of the base of the rack. Still using too much low back.
GHR
BWx12 for 2 sets
Mini bandx8 for 2 sets
Rev. Hyper
230x12 for 3 sets
Straight leg sit ups with kettlebell.
8 kgx10 for 3 sets.
My body feels beat up for some reason after the workout today. Good session.
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Post by Brian Hill on Aug 13, 2011 22:22:15 GMT -5
Looking good, Jazz!
I hope those guys realize they're dealing with a goddamn PRO! haha
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