Airborne42
Legend
Killin it my brother! Great progress!
Average Jo-No-Mo: LizKing’s Training Log
- Thread starter LizKing531
- Start date
LizKing531
Well-known member
Thanks man!
Between the good mornings & squats, my back has really felt it - I'm taking this week to regroup & get focused on finishing out the year. Getting back into lifting was my "new year's resolution" (well...started in Oct-Nov of last year) - I'll be anxious to get some new progress pics up, showing what this year has done for me
Between the good mornings & squats, my back has really felt it - I'm taking this week to regroup & get focused on finishing out the year. Getting back into lifting was my "new year's resolution" (well...started in Oct-Nov of last year) - I'll be anxious to get some new progress pics up, showing what this year has done for me
LizKing531
Well-known member
Thanks man! I'll be keeping an eye out for your log!
I decided to start listing music after one incident in particular - I decided to play the movie "Naked Gun 33 1/3" in the background on a chest day. One of my last bench sets, I overheard a really funny line mid-press - I almost knocked out some teeth as I couldn't help but chuckle & just friggin lost the weight.....
BoneDaddy
Well-known member
I've gotten to where my workouts suffer if I don't have the right music. There's always 1 song that stands out during a workout and it's different everyday. It's all in y head I'm sure, but still.....
and I love The Naked Gun movies. "Thats a nice beaver you have there." "Thanks, I stuffed it myself!" F'ing classic.
LizKing531
Well-known member
Definitely agree with ya - Pantera - Vulgar Display of Power - seems to be a PR maker for me....
Hehehe - yeah - that's exactly why I can't lift with those playing... I can't help but laugh -
LizKing531
Well-known member
12/5/12 – B – 180lbs
PWO – 1.5 Scoops Maniac
Music – Grateful Dawg
Barbell Bench
135x10
145x10
155x10
160x10
135x15
Reverse Grip Bent-Over Row
65x10
75x10
85x10
90x10
65x15
Overhead Barbell Shoulder Press
65x10
75x10
85x10
90x10
Wide Grip Pull-Ups (weightxreps)
10x10
20x8
20x10
BWx10
Tri-Extensions – Cable/Rope Handle
20x10
25x10
30x10
Curls - w/ Preacher pad – Cable/Rope Handle
20x10
25x10
30x6
Notes:
Worked up a good sweat. Taking this week to deload & adapt to new exercises. I’m really feeling the difference in going to barbell after running dumbbells for so long, but that will clear up quickly – really just trying to figure out the numbers again. I was pretty well adapted to the breakdown of my old weights & movements, just getting acquainted to something new -
Trying to figure out how I want to tackle tri & bi exercises this go round – my new setup has a cable tower, so I’ve been experimenting with using it, but not really sure how I like it.
Preacher curls have historically given me forearm pain after a bit, but tentatively that’s what I’m going with this next go round – I’ll switch up if I run into issues
PWO – 1.5 Scoops Maniac
Music – Grateful Dawg
Barbell Bench
135x10
145x10
155x10
160x10
135x15
Reverse Grip Bent-Over Row
65x10
75x10
85x10
90x10
65x15
Overhead Barbell Shoulder Press
65x10
75x10
85x10
90x10
Wide Grip Pull-Ups (weightxreps)
10x10
20x8
20x10
BWx10
Tri-Extensions – Cable/Rope Handle
20x10
25x10
30x10
Curls - w/ Preacher pad – Cable/Rope Handle
20x10
25x10
30x6
Notes:
Worked up a good sweat. Taking this week to deload & adapt to new exercises. I’m really feeling the difference in going to barbell after running dumbbells for so long, but that will clear up quickly – really just trying to figure out the numbers again. I was pretty well adapted to the breakdown of my old weights & movements, just getting acquainted to something new -
Trying to figure out how I want to tackle tri & bi exercises this go round – my new setup has a cable tower, so I’ve been experimenting with using it, but not really sure how I like it.
Preacher curls have historically given me forearm pain after a bit, but tentatively that’s what I’m going with this next go round – I’ll switch up if I run into issues
LizKing531
Well-known member
12/7/12 – A – 180lbs
PWO – Maniac - 1.5scoop
Music – Grateful Dawg, Jet-Get Born Again
Back Squat – A2G
135x10
145x10
155x10
160x10
135x15
Good Morning
95x10
105x10
115x10
120x10
95x15
Barbell Lunge (each leg)
65x10
75x10
85x10
Lying Leg Curl – bench attachment
45x10
55x10
65x10
Standing Calf Raise – barbell on shoulders
135x20
135x20
Seated Calf Raise – feet on raised block – each leg
95x20
95x20
Total time – 45min
Notes: Easy peasy - I didn't even notice that my rest breaks had shortened up enough to allow me to get thru this workout 10 minutes faster than last time. The weight is feeling light, joints are feeling good & I'm ready to get back to moving some weight - deloads: the necessary evil
I've got some surprises in the works - new link coming soon
PWO – Maniac - 1.5scoop
Music – Grateful Dawg, Jet-Get Born Again
Back Squat – A2G
135x10
145x10
155x10
160x10
135x15
Good Morning
95x10
105x10
115x10
120x10
95x15
Barbell Lunge (each leg)
65x10
75x10
85x10
Lying Leg Curl – bench attachment
45x10
55x10
65x10
Standing Calf Raise – barbell on shoulders
135x20
135x20
Seated Calf Raise – feet on raised block – each leg
95x20
95x20
Total time – 45min
Notes: Easy peasy - I didn't even notice that my rest breaks had shortened up enough to allow me to get thru this workout 10 minutes faster than last time. The weight is feeling light, joints are feeling good & I'm ready to get back to moving some weight - deloads: the necessary evil
I've got some surprises in the works - new link coming soon
LizKing531
Well-known member
Couple of updates coming - I've been slacking getting updates done on the weekends..
12/8/12 – B – 177lbs
PWO – 1 Scoop Maniac
Music – NIN – The Fragile (Left)
Barbell Bench
135x10
145x10
155x10
160x10
135x15
Reverse Grip Bent-Over Row
65x10
75x10
85x10
90x10
65x15
Overhead Barbell Shoulder Press
65x10
75x10
85x10
90x10
Wide Grip Cable Pull-downs
40x10
50x10
60x10
70x10
Tri Push-downs – Standing - Cable/Rope Handle
20x10
25x10
30x10
Barbell Curls
55x10
65x10
75x10
Notes: One more deload – definitely feeling ready to get this show on the road…
12/8/12 – B – 177lbs
PWO – 1 Scoop Maniac
Music – NIN – The Fragile (Left)
Barbell Bench
135x10
145x10
155x10
160x10
135x15
Reverse Grip Bent-Over Row
65x10
75x10
85x10
90x10
65x15
Overhead Barbell Shoulder Press
65x10
75x10
85x10
90x10
Wide Grip Cable Pull-downs
40x10
50x10
60x10
70x10
Tri Push-downs – Standing - Cable/Rope Handle
20x10
25x10
30x10
Barbell Curls
55x10
65x10
75x10
Notes: One more deload – definitely feeling ready to get this show on the road…
LizKing531
Well-known member
12/10/12 – A – 178lbs
PWO – Hemavol - 1.5scoop
Music – Punk-O-Rama Vol. 1
Back Squat – A2G
165x10
185x10
205x10
225x5
245x3 *PR
205x8
Good Morning
115x10
135x10
155x10
175x10
195x3 *PR
155x10
Barbell Lunge (each leg)
115x10
135x3 – ended early……
Lying Leg Curl – bench attachment
70x10
95x9
105x4
Standing Calf Raise – barbell on shoulders
255x20
255x20
Seated Calf Raise – feet on raised block – each leg
135x20
135x20
Total time –50min
Notes: Everything was feeling great – moving up in squats & good mornings.
Ran into a weird pain with lunges. Started down for my 3rd rep. As I got to the bottom, a shooting/searing pain lit up a tiny spot on my tailbone. I was able to get back up to start & rerack the weight safely, but…WOW…that hurt. Felt like a tiny tear or something on the upper right side of my tailbone into the glute. I was able to finish the rest of my workout without pain, but I will need to watch out for that in the future – not get too greedy & to keep strict form.
PWO – Hemavol - 1.5scoop
Music – Punk-O-Rama Vol. 1
Back Squat – A2G
165x10
185x10
205x10
225x5
245x3 *PR
205x8
Good Morning
115x10
135x10
155x10
175x10
195x3 *PR
155x10
Barbell Lunge (each leg)
115x10
135x3 – ended early……
Lying Leg Curl – bench attachment
70x10
95x9
105x4
Standing Calf Raise – barbell on shoulders
255x20
255x20
Seated Calf Raise – feet on raised block – each leg
135x20
135x20
Total time –50min
Notes: Everything was feeling great – moving up in squats & good mornings.
Ran into a weird pain with lunges. Started down for my 3rd rep. As I got to the bottom, a shooting/searing pain lit up a tiny spot on my tailbone. I was able to get back up to start & rerack the weight safely, but…WOW…that hurt. Felt like a tiny tear or something on the upper right side of my tailbone into the glute. I was able to finish the rest of my workout without pain, but I will need to watch out for that in the future – not get too greedy & to keep strict form.
LizKing531
Well-known member
12/11/12 – B – 178lbs
PWO – 1.5 Scoops Volatile
Music – NIN – The Fragile (right)
Barbell Bench
135x10
185x10
205x6
225x3
205x6
195x4
185x4
Reverse Grip Bent-Over Row
95x10
115x10
135x10
155x10 *PR
135x10
115x10
Overhead Barbell Shoulder Press
95x10
115x10
135x10
155x1 *PR
115x8
Wide Grip Pull-Ups (weightxreps)
30x6
40x3
50x2
30x5
BWx5
Tri-Extensions – Cable/Rope Handle
30x15
30x15
Barbell Curls
95x10
95x10
Notes: Didn’t want to get out of bed this morning, but did it anyway… Got a couple PRs out of it. From memory, that’s probably close to a bench PR, but not sure so I’m giving myself the 250lbs mark as a goal – over that will be PRs. Historically, I’ve rarely had access to barbell equipment, so dumbbells have more often been my game.
That pain showed up a little again this morning on my heavy bench sets – definitely some sort of tear. Not bad, just gotta keep an eye on it – I’ll probably alter my next leg day to help it repair.
I’m just waiting on the UPS man, then the fun can really get going –
PWO – 1.5 Scoops Volatile
Music – NIN – The Fragile (right)
Barbell Bench
135x10
185x10
205x6
225x3
205x6
195x4
185x4
Reverse Grip Bent-Over Row
95x10
115x10
135x10
155x10 *PR
135x10
115x10
Overhead Barbell Shoulder Press
95x10
115x10
135x10
155x1 *PR
115x8
Wide Grip Pull-Ups (weightxreps)
30x6
40x3
50x2
30x5
BWx5
Tri-Extensions – Cable/Rope Handle
30x15
30x15
Barbell Curls
95x10
95x10
Notes: Didn’t want to get out of bed this morning, but did it anyway… Got a couple PRs out of it. From memory, that’s probably close to a bench PR, but not sure so I’m giving myself the 250lbs mark as a goal – over that will be PRs. Historically, I’ve rarely had access to barbell equipment, so dumbbells have more often been my game.
That pain showed up a little again this morning on my heavy bench sets – definitely some sort of tear. Not bad, just gotta keep an eye on it – I’ll probably alter my next leg day to help it repair.
I’m just waiting on the UPS man, then the fun can really get going –
LizKing531
Well-known member
Thanks man - I'm getting up there, slowly but surely
I like Volatile - the taste is pretty decent, mixes good. The pumps & energy are great - nothing super crazy intense, but always a solid PWO
I like Volatile - the taste is pretty decent, mixes good. The pumps & energy are great - nothing super crazy intense, but always a solid PWO
Mack411
Well-known member
I've heard a lot of good things,but I like the ones that are super intense!
LizKing531
Well-known member
Hemavol + Volatile
It's solid energy - once I drink it, I know I'm locked into working out. For me, super high stims give me a wicked crash after working out - this doesn't really do that.
It's solid energy - once I drink it, I know I'm locked into working out. For me, super high stims give me a wicked crash after working out - this doesn't really do that.
hvactech
Legend
LizKing531 said:Hemavol + Volatile
It's solid energy - once I drink it, I know I'm locked into working out. For me, super high stims give me a wicked crash after working out - this doesn't really do that.
i agree. i add bulk agmatine and cm to mine. the mellow stim feeling is just right at 1 scoop
LizKing531
Well-known member
Question: Deadlifts - how can I work them into my current routine?
Add another day? (i.e. ABC rest ABC rest, or A rest B rest C rest) Or substitute out some exercises?
Currently: A B rest A B rest, etc
A)
Back Squat – A2G
Good Morning
Barbell Lunge (each leg)
Lying Leg Curl – bench attachment
Standing Calf Raise – barbell on shoulders
Seated Calf Raise – feet on raised block – each leg
B)
Barbell Bench
Reverse Grip Bent-Over Row
Overhead Barbell Shoulder Press
Wide Grip Pull-Ups
Tri-Extensions – Cable/Rope Handle
Barbell Curls
Add another day? (i.e. ABC rest ABC rest, or A rest B rest C rest) Or substitute out some exercises?
Currently: A B rest A B rest, etc
A)
Back Squat – A2G
Good Morning
Barbell Lunge (each leg)
Lying Leg Curl – bench attachment
Standing Calf Raise – barbell on shoulders
Seated Calf Raise – feet on raised block – each leg
B)
Barbell Bench
Reverse Grip Bent-Over Row
Overhead Barbell Shoulder Press
Wide Grip Pull-Ups
Tri-Extensions – Cable/Rope Handle
Barbell Curls
LizKing531
Well-known member
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LizKing531
Well-known member
Soo......just gonna leave this right here.....
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AaronJP1
Board Sponsor
Now how did u get hooked up with the whole stack?
(I'm have to make it over to ya now log too BTW.)
LizKing531
Well-known member
I can only guess its because of my good looks ... lol