Classy and competition ready!

I hate partners too.I would love to have someone like branch and his partners though.I'm sociable at the gym cause I love it there and it usually puts me in a good mood.I hate when a guy says we need to get a wo in together sometime.No we don't.I do my thing,you do your thing,and we can chat a little during,or preferably before or after.Theirs just so many differences between people and their training.I love it when the partners do nothing but argue the whole time on whats better while never agreeing.Thats real productive!Now that I think of it,most traing groups are kinda gay.
 
Back day

Started out doing 45lb between the leg dumbells x15 reps and supersetted with pop squats for 15 reps at 4 sets.

Moved to pull downs 60lbs x15 , 80lbsx 10 for 2 sets and 100lbs x 6.

Then we did cable bar lat extensions x 70lbs for 15 reps supersetted with squat cable pulls to the chest x 60lbs x 15 reps for 4 sets.

Then we did a triple sets of single arm lat pulls 10 per arm at 50lbs straight into behind the head pulldowns x 60lbs for 10 reps straight into a bent over dumbell row at 45lbs for 15 reps. We did 4 sets.

Then we hit another triple set of low rows on the machine for 60lbs x 15 reps into a hyperextension for 10 reps and 50 mountain climbers. Did our 4 sets here.

We did a few other exercise and called it a day!! She warned me tomorrow would be a tough arm day so I'm gearing up for a rough day!
 
Arm day

We started with tricep pushdowns at 60lbs for 15 reps supersetted with tricep overhead extensions 60lbs 10 reps and supersetted with 15 decline sit ups. We did 4 sets.

Then we did 15 tricep push ups supersetted with 20 tricep bench dips and then we did alternating tricep kick backs at 15 per arm. we did 4 sets.

Then we did 15 hammer curls per arm for 4 sets.

Then we did a 1/4 pronated raise at 15 per arm supersetted with the dumbells facing sideways and brought them straight up and twisted them to go down into a bicep curl back down. She had us bring them down to her counting and we had to do them super slow. We did 20 of these for 4 sets.

We did a burnout set of 60 reps, we did 10 per arm of three exercise in a row. First 10 per arm was hammer curls straight into flat bicep curls 10 per arm and then into pronated bicep curls at 10 per arm....my biceps were on fire.

We did a few other things in between that burnout set and then I finished with 10 min of cardio.
 
Way to go girl!! I swear crader, of all the workouts that I look at everyday, yours is the most frightening by far!:eek: Everyone else's just looks so normal. Your's is very next-generation. Keep up the excellent work!:thumbsup: THE THUNDERGOD:hammer:
 
thundergod said:
Way to go girl!! I swear crader, of all the workouts that I look at everyday, yours is the most frightening by far!:eek: Everyone else's just looks so normal. Your's is very next-generation. Keep up the excellent work!:thumbsup: THE THUNDERGOD:hammer:
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LOL Thanks you should come and train with her for a day. Its great fun! I'm getting nice cuts and caps that i just never had doing it traditional.
 
Hey kiddo...sorry I haven't been around. Friggen internet has been a mess.

Just wanted to let you and dsade know that I got a bottle of DCP from nutraplanet and in 2 weeks or so I am going to run it stacked with Hardcore Shred Xs. I'm thinking about logging...but I don't want to look like the nerd that logs his own companies stuff, haha
 
CTDeuce said:
Hey kiddo...sorry I haven't been around. Friggen internet has been a mess.

Just wanted to let you and dsade know that I got a bottle of DCP from nutraplanet and in 2 weeks or so I am going to run it stacked with Hardcore Shred Xs. I'm thinking about logging...but I don't want to look like the nerd that logs his own companies stuff, haha
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Hey you!! how have you been? Any good matches lately?

You should log it! After all its not allyour companies stuff, so its a stack to see the synergy between the two..lol
 
crader said:
Hey you!! how have you been? Any good matches lately?

You should log it! After all its not allyour companies stuff, so its a stack to see the synergy between the two..lol
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I'm definitely thinking about it and really might!

Things are going good actually. Hitting real well lately. Still down a few matches but the team is improving so that's good :)

Good talkin to ya again!
 
Shoulder day

We started with 60lb rope pulls to the forehead for 15 reps supersetted with bear crawls to the end of the gym and into 10 pushups, we did 4 sets.

We then went to side lateral raises where we started and twisted it on the way up so palms were facing the ceiling. We did 15 reps for 4 sets.

Then we did bent over laterals for 10 reps supersetted with 15 walk outs for 4 sets.

We did a single shrug straight into a 1/4 lateral for 20 reps and 4 sets.

We did 15 front raises for 4 sets.

We did a few more sets of different things and then ended with 4 sets of 100 broomstick twists.

Since we are leaving for Cali on Thursday I ran out of time for cardio. So I will do some cardio here later on.
 
Nice workout, Crader. Sounds like it was pretty grueling.

I think Natalie should trademark one of her arm workouts, and give it the name "Granny-Arms-B-Gone".
 
crader said:
We then went to side lateral raises where we started and twisted it on the way up so palms were facing the ceiling. We did 15 reps for 4 sets.
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How does this feel to the muscles?Does the focus get shifted,or do you still feel it in the side heads?
 
Yeah the focus gets shifted. It start out as a lateral raise but as you rotate the weights to face palm up it changes the sensation and deepens your cuts. It was actually harder than a regular lat raise.
 
Today was my total rest day. My 1 day a week, no weights, no cardio, ...nothing. So I've been looking to read about an awesome workout to inspire me to hit it hard tomorrow morning. And here it is! I swear last Sunday when I hit back so hard that I hurled, I kept going because I thought to myself, "Crader would think you're a big sissy if you don't keep going.":rasp: So I sucked it up and kept plugging away! Thanks for the motivation here crader. You guys be careful going to Cali. And best of luck!:thumbsup: THE THUNDERGOD:hammer:
 
haha. the return of the return!
May was crazy busy with soccer AND baseball. now i just have baseball. July i don't have anything!
So it will be the REDUX! LOL!
 
still going strong C, it sucks when people you workout with never shut the ____ up.
 
Im still here C! Kickin ass and taking names i see!! I myself get called crazy at the gym because i walk around with purpose. Altho i now have a little "training" posse that heeds my knowledge lol. Good times good times!
 
Chest day

Chest day was tough today for me.

She started us with hanging straps in the squat rack and we did a version of chest flyes parallel to the ground and back in again for 10 reps and went straight into 10 where we went parallel and took our arms straight out and back in. We did 4 sets of these. I was shaking at the end of them.

We then layed on our backs under the straps and did 15 pull ups x 3 sets.

Then we did incline flyes supersetted with 20 alternating stationary lunges for 4 sets.

Then we did 15 overhead extensions with 35lbs and supersetted it with 10 walkouts. We did 4 sets.

Then we did a triple set of 6 pec deck at 6 reps 80lbs and then we went straight into 15 pulses at 60lbs and then we did 20 jumping jack lunges. We did 4 sets of these.

Then we did a burnout set of 30 machine presses inside handle x 40lbs.

Then I did 20 min of incline cardio.
 
crader said:
Chest day

Chest day was tough today for me.

THAT chest day would be tough for anyone! OMG!! THE THUNDERGOD:hammer:
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The hanging strap exercise are really rough and the forward ones seem to really tear up my lower back!!

The Hyp X I took without eating today and it made me a tad naseaus after the workout was done.

But between those and oddly the pulses, I'm really sore the next day!
 
I'm testing the Hypertrop-X out...good stuff.

Well either today if I can get my Jeep running, it broke down yesterday, or tomorrow I'm back at the gym. I definitly feel like I lost muscle on vacation. My mom called me Tuesday to tell me my dad died so I didn't eat the best. I had the funeral to do when I got back friday..He will be missed greatly but he had ALS so at least he is not suffering anymore:(

I need to refocus all my sadness and aggression somewhere, so I hope the Jeep is running today..I need my wheels to run.
 
So sorry crader. I know how this feels. I lost my dad over 4 years ago. Take care of yourself and remember only the good times. That's what your dad would want. THE THUNDERGOD:hammer:
 
Sorry to hear about your loss Crader!
 
Im sorry to here about your loss C! Keep that head up high and focus that aggression in the gym! You can do it!
 
wow Christine...I apologize I didn't see this sooner. I am so very sorry for your loss. I had my brother pass a few years back and I know it's a completely different scenerio...but I know how you must be feeling losing someone so close for so long.

I hope to hear you're doing alright soon.
 
crader said:
I'm testing the Hypertrop-X out...good stuff.

Well either today if I can get my Jeep running, it broke down yesterday, or tomorrow I'm back at the gym. I definitly feel like I lost muscle on vacation. My mom called me Tuesday to tell me my dad died so I didn't eat the best. I had the funeral to do when I got back friday..He will be missed greatly but he had ALS so at least he is not suffering anymore:(

I need to refocus all my sadness and aggression somewhere, so I hope the Jeep is running today..I need my wheels to run.
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My prayers go out to you and your family christine.
 
Thanks everyone for the thoughts. He was suffering tremendously and it would have been selfish to have wished more time on him. The ALS had paralized his arms and was taking his legs. He was falling all the time and choking. He had to be on oxygen and was losing the ability to talk. Hospice had to be there every day...It was worse watching him suffer!! It hurts and I miss him but I refuse to crumble, he would not have wanted it.

I plan to hit the gym and see if it helps as an outlet for the pent up pain.
 
crader said:
Thanks everyone for the thoughts. He was suffering tremendously and it would have been selfish to have wished more time on him. The ALS had paralized his arms and was taking his legs. He was falling all the time and choking. He had to be on oxygen and was losing the ability to talk. Hospice had to be there every day...It was worse watching him suffer!! It hurts and I miss him but I refuse to crumble, he would not have wanted it.

I plan to hit the gym and see if it helps as an outlet for the pent up pain.
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5 years ago my grandfather was in the same state as yours and I think I may have cried more when I would see him trying to live his life than when I heard of him passing. It was almost a sense of relief that I knew he wasn't going to have to suffer anymore. I am sorry to hear about your loss.
 
Well I hit my legs today and my time off apparently weakened me. She threw me in at the same weights she had me at before.

I started with 15 min of incline cardio. Then we did leg curls at 80lbs x 15 supersetted with stationary lunges with a leg on the body board and dumbells for 10 per leg at 4 sets.

We then did 15 squats on the balance board with 40 lbs triple setted with walking lunges to the end of the gym and then 15 pop squats at the end. 4 sets.

Then we did 15 stiff legged deads with 40 lbs on the balance board for 15 reps and then did a sideways jumping squat down to the end of the gym and a running shuffle jump back. 3 sets here.

Then we did 15 70lbs 1/4 extensions for 4 sets and 4 sets of 50 calves.

I've decided due to muscle loss from vacation and circumstances and diet that I want to do a bulk and then re-do the diet. If I continue to diet I won't be able to gain muscle and I've decided to focus on that.

And yes I threw up on leg day and it sucked! Then I had to go get the kids and come home and make an order to get out. Blech...I hate leg day sickness..
 
boxmeman said:
Im still loving the log Christine!!!:thumbsup:
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Now thats just dark!I see your a MP rep now.......looking forward to trying out assault.

I too am sorry and and it is better this way,crader.My Grandpa had cancer and was very weak and unhealthy so you knew it was comming and he truly needed it.I have a tattoo that says the gift of life with a coffin in the middle and in some dark way it always make times like these a little easier,or more understandable would be better.The whole message of it..........It's hard to explain and most take it the wrong way when they see it.I want it showing at my funeral.
 
crader said:
And yes I threw up on leg day and it sucked! Then I had to go get the kids and come home and make an order to get out. Blech...I hate leg day sickness..
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i've "skipped" leg day for the whole past month, which means it will suck extra when I start back up next week
 
EasyEJL said:
i've "skipped" leg day for the whole past month, which means it will suck extra when I start back up next week
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Doesn't "skipping" technically work the legs?
 
Shoulder day

I have to take the kids for their yellow belt test today so I had to do the am training..yuck!

We started with 15 up and outs with the dumbells for 4 sets.

Then we did 10 candlestick raises per arm.

We then did 15 front lateral raises for 4 reps.

We also did one where we went straight out brought the weights in chin high and back out and down again, 15 reps 4 sets.

We did 70lb rope pulls to the face supersetted with 80lb over the head pulls for 15 , 4 sets.

Then we did reverse grip 35lb barbell raises to the front for 15 reps , 4 sets.

We also did pronated overhead raises for 15 reps and 4 sets.

We did some other things and then I hit a few leg things that I missed on yesterday. I'm super weak and tired from the break and hope it all comes back soon.
 
Glad to see you're still holding it down in here crader. I should be back to regular with my logs now that class is over.

Hope the kids get their yellows today.
 
The kids all three got the yellow belts!!!

Chest day

Endurance wise this was a much better day for me. my strength is slowly coming back from my time off.

I hit the Hyp X before I went and I had a much better workout.

We started with 10 dumbell incline flyes and added a twist at the top and then we did 10 dragon flags and then did 50 board shakes for 4 sets.

We also did 15 dumbell presses with 6 stability board push ups for 4 sets.

Then we did 15 overhead extensions with a 30lb dumbell and did 6 per arm on one armed pec dec at 40lbs and then did 6 more stability board push ups. We did 4 sets.

Then we did cable flyes at 50lbs in a motion like a 1/4 push out and did bear crawls to one end of the gym and did another 6 push ups. Did our 4 sets here.

Then we did 30 crunches and a single sets on the stability board of 10 shakes into a push up for 10 reps.

Before I started I did 20 min of incline cardio at 15% and 3.4 speed.

We did a couple of other chest things and called it a day. It felt good today and I needed that. With all thats happened and coming back from 2 weeks off and losing muscle and strength, it felt good to feel it coming back.
 
Congrats for the wee ones, what comes after yellow?

Would you say that the twist at the top of your incline flies helps with chest development or more for forearms/additional stability muscles?
 
whenever I do those my shoulder starts to get a little cranky. (add the twist at then end of DB Press)

but I never feel it anywhere else
 
Awesome workout crader! I think it's safe to say, you're back!! Get focused girl, and pour your heart and soul into your training, and you'll never be disappointed. :thumbsup:THE THUNDERGOD:hammer:
 
SilentBob187 said:
Would you say that the twist at the top of your incline flies helps with chest development or more for forearms/additional stability muscles?
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Im not crader but for myself I always twist at the top and my left upper pec is gigantic......like stupidly un proportioned to my right. The reason, IMO, for this unproportion is baseball (my whole right upper torso is waaay diff from my left side)

So for someone like urself, if like my left, would get some nice upper inner chest development.
 
I get the same as DW, I have deeper cuts in the pec region and better inner development. As well as the added stabilizer muscles.
 
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