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04-08-2017, 04:28 PM #48241
See above I put the weight you should be able to do based on how many reps you got next to what you did.
Increase the weight. It's new to you and you don't know where your max is but it will come with time.
Looks good otherwise. You just really have to push yourself. Don't be afraid of the weight. Respect it. Don't fear it. You used the right principals.
I think you did great for your first dip in the deep end of the pool.
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04-08-2017, 04:37 PM #48242
Okay my mouth dropped a little on the weights you listed. But I KNOW you are right. I don't know why I let fear get in my way. I know I am a strong chick. I felt good during, but I knew the moment I put my jacket on that I didn't leave it all on the floor there. I was carrying 1/2 home with me. I feel like I did absolutely very little at the gym now. My abs hurt so that's a plus!
I questioned if I was getting to 9-10 reps if it was a high enough weight.
Thanks Cape for your thoughts!
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04-08-2017, 04:43 PM #48243
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04-08-2017, 04:43 PM #48244
**Marcus's HIT Dungeon**
Are you sure my body can do 170lbs on chest? That's 20lbs more than I weigh?
I know my legs can nearly do triple what I weigh but my chest????
Sent from my iPhone using TapatalkLast edited by AKD_FitChick; 04-08-2017 at 04:46 PM.
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04-08-2017, 04:49 PM #48245
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04-08-2017, 04:49 PM #48246
**Marcus's HIT Dungeon**
I meant on hammer and strength
You said 80-85 on each side that would be 170
Sent from my iPhone using TapatalkLast edited by AKD_FitChick; 04-08-2017 at 04:52 PM.
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04-08-2017, 05:10 PM #48247
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04-08-2017, 05:13 PM #48248
**Marcus's HIT Dungeon**
That's what I figured by 10 reps on set 1 of working. I am for sure going to up my weights, but on H&S I don't think 170 is possible just yet! I needed help raising them to get my reps in. Do I know I can get there YES and I WILL.
Should I be listing weights per arm or total?
What do you mean I caught you? Lol.....am I chasing you? Lol
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04-08-2017, 05:14 PM #48249
Most women don't know what their one max rep is. Hell they don't want to know. You don't know but your going to find out and base your set weight on it. Or close to it. You did great in principle. Set your mind free.
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04-08-2017, 05:22 PM #48250
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04-08-2017, 05:23 PM #48251
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04-08-2017, 07:10 PM #48252
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04-08-2017, 07:14 PM #48253
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04-08-2017, 07:33 PM #48254
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04-08-2017, 10:04 PM #48255
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04-09-2017, 01:08 AM #48256
Ugh, work. Hope.to be done in a few hours and hit arms tonight.
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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04-09-2017, 05:35 AM #48257
Good morning Cape Ag Nach and Fit Chick! how is everyone doing? Sun shining here I think 70* today
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04-09-2017, 05:44 AM #48258
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Morning Cape, Song, AG! How's everyone doing? Arms are shot from yesterday it was good one... feeling pretty decent today, too!
AG hope you get that lift in, if not the weights will be there tomorrow!
Cape, how's that elbow? Has it given ya any grief since that one rep?
Song... did I see 70* wth are you lol? How's the training coming?
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04-09-2017, 06:37 AM #48260
**Marcus's HIT Dungeon**
Morning guys!!!
70 degrees? Wow, we need that heat and sun. Hope you all enjoy the sun today.Last edited by AKD_FitChick; 04-09-2017 at 06:39 AM.
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04-09-2017, 06:42 AM #48261Originally Posted by AKD_FitChick
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04-09-2017, 06:46 AM #48262
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04-09-2017, 06:49 AM #48263
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04-09-2017, 06:50 AM #48264
Side note: not sore from yesterday workout. I will just keep pushing and dig deeper every time.
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04-09-2017, 07:00 AM #48265
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Try utilizing shorter rest periods and higher intensity - you've got it in you you just need to connect the mind to the body! Most important aspect Marcus preaches!
Soreness isn't a direct indicator of a good w/o either although I love the way you hurt the next few days I'm not gonna lie! Your catching on it's once that drop set starts there is no waiting... I think you can cut down on ex's too... this was my downfall and sometimes I'll do without realizing it... go into partial reps b4 ever letting go of that weight and once you move that weight positively anymore then go right into the dropsets - but focus on true failure first and foremost!
You got this shit!
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04-09-2017, 07:23 AM #48267
Hamstrings/flutes today!!!
Breaking in my belt today, so excited to not hurt my back anymore or limit my weight cause my lower back likes to bitch out.
I for sure found the limitations to actually piss me off a little. I am someone typically that if you say you can only get there by this path, I will forge my own path..... goodbye mind fuck!
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04-09-2017, 07:27 AM #48268
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04-09-2017, 07:39 AM #48270
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04-09-2017, 07:40 AM #48271
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04-09-2017, 07:49 AM #48272
Dont worry about partials yet, IMHO. Learn how to push yourself to absolute failure, in one set of 8-12 reps. You want to be at the the point you couldn't get another rep if someone had a gun to your temple, hammer cocked, and finger on the trigger.
Then, once you have that down pat, start incorporating the beyond failure techniques: forced reps, negative only reps, partials, etc.
It takes a while just to grasp training to failure. Get that down pat and then start.the more advanced protocols. You're doing well and refining as you go, so keep up the solid work.There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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04-09-2017, 08:04 AM #48273
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04-09-2017, 08:46 AM #48274
Thanks, Cape, but I'm just passing on what was shared with me. Actually, I still have to remind myself occasionally to slow the reps down, find the right weight to stay in my rep range, and then make the weight move.
I do go slightly higher volume on legs right now because that seems to be what is making little changes. This summer, when it's August, 90°+, and max humidity, you'll either see the rep range drop a little or my lifting times will run a little longer.There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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04-09-2017, 09:10 AM #48275
**Marcus's HIT Dungeon**
I like this!!! I can see how it all plays together. I miss the days when my legs would shake!!! They can handle a mass amount of reps, however my right knee can't always handle mass weight so I do what I can. On legs that seems to work with them and heavy weights. I am going to incorporate both fatigue and partials!! . In my last phase of workouts, I did mass reps 5 sets of 20 reps for legs. Not light weight either for me. I pushed every time. I love that fatigue.
One thing that I know is i don't want an injury that requires surgery. This is my body and my shrine and I will treat it like a masterpiece statue, carve out what I can without breaking it...
I am a quick learner.... I will master fatigue first. Then partial when I can't rep anymore.....
Sent from my iPhone using TapatalkLast edited by AKD_FitChick; 04-09-2017 at 09:17 AM.
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04-09-2017, 09:14 AM #48276
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04-09-2017, 09:31 AM #48277
One more thing to keep in mine that may have already been mentioned is about every 4-6 weeks, you will do a pull back from beyond failure training and just train to failure. I think everyone does it a tad different, but I usually try to find a weight where I can hit my rep range, but no more than that. Then drop a little weight, grab a little air, and rep out a second set for however many reps I can get (hopefully within my rep range).
Usually your body and your mind will let you know when it is time for a pull back, because you start feeling beat down, mentally wiped out, etc.
Occasionally, a total break from lifting for a week or two isn't a bad thing either.
I'm sure some of the other guys will post up their thoughts and suggestions, so you'll have plenty of options.There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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04-09-2017, 09:36 AM #48278
Ms. Fitchick, I think that if you'll look back to around pages 999-1002 or so, Marcus made a lot of reposts of information you'll find useful. Seems like it was kind of a celebration of hitting a 1000 pages of a fantastic thread.
Oh, and Marcus has 5 way split posted on page 41 that is nice. Just about any of the lifts posted by everyone are good reading material.There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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04-09-2017, 09:41 AM #48279
Ok, bedtime for me. Hope y'all have a great Sunday. I may get up later on and fire up the grill. In the mood for food cooked over a fire.
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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04-09-2017, 10:44 AM #48280MONITOR
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