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Thread: Want my Shoulders Back (and the rest of me too)

  1. #41
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    Chest last night felt good - It was a "heavy" day, for me, anyway. No laughing allowed!
    Flat DB press, 40's x 7, for 3 sets
    Incline press with 25's x 10 for sets, then drop set 25's - 20's- 15's till failure (which didn't take all that long)
    Flat flyes with 25's x 6-8, 3 sets.
    Pullovers with 30# 2 sets all out.
    Pushups at the end x 10, for 4 sets, and I was fried!

    It felt so good I want to put a "Like" on my own post hahaha

  2. #42
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    Quote Originally Posted by Giggle View Post
    Chest last night felt good - It was a "heavy" day, for me, anyway. No laughing allowed!
    Flat DB press, 40's x 7, for 3 sets
    Incline press with 25's x 10 for sets, then drop set 25's - 20's- 15's till failure (which didn't take all that long)
    Flat flyes with 25's x 6-8, 3 sets.
    Pullovers with 30# 2 sets all out.
    Pushups at the end x 10, for 4 sets, and I was fried!

    It felt so good I want to put a "Like" on my own post hahaha


    come on now, this isnt facebook

    good work Giggle!

  3. #43
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    Quote Originally Posted by largerthannormal

    come on now, this isnt facebook

    good work Giggle!
    I would like your post if I was on my computer. Phone app doesn't have the new like feature yet.

    G. Were you surprised by bod pod results?
    largerthannormal likes this.

  4. #44
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    Hi GGR!
    I was happy with the results. The girl running the test asked what my guess was when we started - I told her I'd be pleased with anything under 25%.
    I've done the Bodpod many times over the years, so it was an educated guess haha.

    Want to see some changes when I do it again!

  5. #45
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    Back day - my favorite of all! And it was a good one.

    Tried to incorporate all of Marcus' edicts on training to failure. My sister came along too so that I could do negatives properly.
    Lat pull downs, two warm-up sets, and then one all-out set (105#) to failure, then dropped weight two more times, and then negatives x 4. That's all I could do.
    Smith BB rows leaning over - again, two warm-ups with 10's, then a set of 12 with 20's, drop to 15's, then 10's.
    DB rows - top set was with 40# x 8, and I tried to STS (squeeze the shit) out of each rep.
    Shrugs with 40's x 15, x 3 sets.
    Did some bicep work - been neglecting them lately, BB curls with 35# bar, preacher curls with only 10's on the bar, and standing cable curls. This was much harder than it should have been. I need to spend more time on the pretty-girl muscles!!

    Like I said - it was a great day. I'm gonna be sore...

  6. #46
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    Quote Originally Posted by Giggle
    Back day - my favorite of all! And it was a good one.

    Tried to incorporate all of Marcus' edicts on training to failure. My sister came along too so that I could do negatives properly.
    Lat pull downs, two warm-up sets, and then one all-out set (105#) to failure, then dropped weight two more times, and then negatives x 4. That's all I could do.
    Smith BB rows leaning over - again, two warm-ups with 10's, then a set of 12 with 20's, drop to 15's, then 10's.
    DB rows - top set was with 40# x 8, and I tried to STS (squeeze the shit) out of each rep.
    Shrugs with 40's x 15, x 3 sets.
    Did some bicep work - been neglecting them lately, BB curls with 35# bar, preacher curls with only 10's on the bar, and standing cable curls. This was much harder than it should have been. I need to spend more time on the pretty-girl muscles!!

    Like I said - it was a great day. I'm gonna be sore...
    It's a good feeling.....

  7. #47
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    I've been skipping my logging - but at least getting in my cardio and weights.
    8/13/2013 shoulders:
    behind the neck press with up to 25's. Hard!
    Rears with 35's x 8 for 3 sets
    BB front raises, sets of 10's, and then a drop set.
    Lateral machine for 3 sets of 10

    Not a bad evening!

  8. #48
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    8/15/2013 Legs (went light on purpose - something is tweaked in my left oblique)
    Squats - worked up to 160, then did 5 work sets at 135 x 3. Not hard at all. Next time I'm going heavier.
    Leg press up to 3 plates x 6.
    Extensions up to 70, with drop sets, and then did negatives - up with 2 legs, and lowered with one leg.
    Setaed HS curls - up to sets of 10 with 30#
    Seated and standing calves x 15 for 3 sets each.
    Roman chair abs

  9. #49
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    Today I did chest and tris -
    BP up to 120, and then down to 110 for work sets of 3's.
    Incline DB press with 30's x 10 (next time go up), then drop sets with rest pause within the drops.
    Incline flyes with 25's Hard! And finished with a drop on these.
    Double arm overhead triceps with 30# x 8, 3 sets.
    Bench dips x 10's
    Tri pressdowns on 40 x 8-10's, and finished with negatives, two arms down, and one on the way up.
    Jump rope x 10 minutes.

  10. #50
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    It's working!!!
    I'm beginning to see little changes to show I'm on the right track - not to give TMI...but I can see a little hollow in my shoulders, and that "scooped out" place in the sides of my butt!

    I saw the hint of a calf vein yesterday, and both shoulder veins when I train.
    Oh gimme a hell yea!

  11. #51
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    Quote Originally Posted by Giggle
    It's working!!!
    I'm beginning to see little changes to show I'm on the right track - not to give TMI...but I can see a little hollow in my shoulders, and that "scooped out" place in the sides of my butt!

    I saw the hint of a calf vein yesterday, and both shoulder veins when I train.
    Oh gimme a hell yea!
    Hell yea!!!!!

  12. #52
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    Did back tonight, and it felt so good:
    Cable rows to warm up
    Lat pull downs x 10 on 90# for the top set, then a triple drop
    Leaning over BB rows - top set was 25# on a side, then did a long drop set
    Single arm lat work on one of the machines - felt perfect for targeting the ats

    Bis -
    BB curls x 8=10 for three sets
    Bi preacher curl machine x 8, with drop sets - all times 2
    DB curls with 15's (they were fried by then)

    ab work to finish it off!

  13. #53
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    Chest last night and shoulders tonight. I'm taking the weights a little higher.
    Smith machine behind the neck presses up to 20# for 10, last set was a triple drop with rest pause on the drops
    DB rears - with 30's x 10, then drop, 30's x 10 - 20's x 6.
    Machine laterals on 30# x 2 sets, then single arms on 13
    3 x 10 - real slow.
    Uright row with 35# bar x 8, 3 sets
    slow spin bike x 20 minutes

  14. #54
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    Hi there - another great weekend.
    Chest on Saturday:
    Pause BP worked up to a top set of 110 x 3, then settled back to 100# x 3 with long pause, 5 sets
    Off the chest bench with 135 x 2, 3 sets
    Incline DB with 30's x 6, for 3 sets

    Back on Sunday:
    Deads worked up to 205 x 3, then work sets of 185 x 4 for 5 sets
    T bar rows with a hard squeeze at the top - 35# x 8, 3 sets. Drop set at the end.
    Machine rows with 45's x 6 x 4 sets
    That was all, but I worked super hard on these, and already feel that tight feeling!

    I feel good now - my strength is coming back, and I have more endurance too. Just back in the zone finally!!

  15. #55
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    Quote Originally Posted by Giggle
    Hi there - another great weekend.
    Chest on Saturday:
    Pause BP worked up to a top set of 110 x 3, then settled back to 100# x 3 with long pause, 5 sets
    Off the chest bench with 135 x 2, 3 sets
    Incline DB with 30's x 6, for 3 sets

    Back on Sunday:
    Deads worked up to 205 x 3, then work sets of 185 x 4 for 5 sets
    T bar rows with a hard squeeze at the top - 35# x 8, 3 sets. Drop set at the end.
    Machine rows with 45's x 6 x 4 sets
    That was all, but I worked super hard on these, and already feel that tight feeling!

    I feel good now - my strength is coming back, and I have more endurance too. Just back in the zone finally!!
    Zone takes a few weeks for me to find it and feel it. Unfortunately some give up b4 it takes hold. U r doing awesome!

    Btw I found the hack squat machine. Seriously. I could only do 110 max rep. My knees were killing me so I am checking my form to you tube vids . I wasnt going deep enuff and feet oop. Bottom line is i need to pull some weight off. :/

  16. #56
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    Hi GGR - Thanks for the encouragement! I ended up hurting a hip in the middle of this, so I've had to back off a bit. But I do feel so much better.
    The hack squat machine in my gym is like an instrument of torture! Just the way it's set up makes it hard to use much weight. But it does hit my legs differently than regular squats, and even front squats.

  17. #57
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    Tonight was top only squats - to save my hip a little. 135 x 8, 185 x 6, and then 4 sets of 225# x 10 WOW - got my own attention haha.
    Leg curls, seated. on 30# x 4-6. 3 sets, with a drop at the end.
    Standing calfs 4 sets of 10, going up in weight.
    30 minute spin class - was really more of a cool-down.

    I'm down to 137 - 138# these days. Was 144 when started the cut. Not much farther to go.

  18. #58
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    Well done girl, pleased its all working for you. Keep it up
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    Quote Originally Posted by GirlyGymRat View Post
    Zone takes a few weeks for me to find it and feel it. Unfortunately some give up b4 it takes hold. U r doing awesome!

    Btw I found the hack squat machine. Seriously. I could only do 110 max rep. My knees were killing me so I am checking my form to you tube vids . I wasnt going deep enuff and feet oop. Bottom line is i need to pull some weight off. :/
    Cheeks to ankles on hacks. Then explode back up. You don't need a lot of weight. These will make you puke.

  20. #60
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    Quote Originally Posted by Giggle View Post
    Tonight was top only squats - to save my hip a little. 135 x 8, 185 x 6, and then 4 sets of 225# x 10 WOW - got my own attention haha.
    Leg curls, seated. on 30# x 4-6. 3 sets, with a drop at the end.
    Standing calfs 4 sets of 10, going up in weight.
    30 minute spin class - was really more of a cool-down.

    I'm down to 137 - 138# these days. Was 144 when started the cut. Not much farther to go.
    Youre a strong girl. Nice progress.

  21. #61
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    Quote Originally Posted by Giggle View Post
    Hi GGR - Thanks for the encouragement! I ended up hurting a hip in the middle of this, so I've had to back off a bit. But I do feel so much better.
    The hack squat machine in my gym is like an instrument of torture! Just the way it's set up makes it hard to use much weight. But it does hit my legs differently than regular squats, and even front squats.
    Lol! That's the point, isn't it?

  22. #62
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    Thanks BIB. It was nice of you to check on me. I appreciate your support!
    Quote Originally Posted by Back In Black View Post
    Well done girl, pleased its all working for you. Keep it up

  23. #63
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    Quote Originally Posted by Java Man View Post
    Lol! That's the point, isn't it?
    Yep it is!
    Thanks for all your help lately Java. I finally finished the articles you linked in the other thread on "what is muscle memory". Very interesting!

    I appreciate you saying I'm strong - but not yet. I've got a ways to go before I'm back to lifting the big weights.
    I'm not giving up tho. Slow is better than nothing!
    Giggle
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  24. #64
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    Good chest night -
    Flat press up to 120for one rep max. Tried for 125 - sooo close, but not yet!
    Then back down to 95 for 12 sets of one with long pauses. Then did 4 reps on the last set.
    That was all for tonight! Fried....

    Weight is back up to 140 - got to get serious again.

  25. #65
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    thanks! appreciate it

    Quote Originally Posted by Java Man View Post
    Cheeks to ankles on hacks. Then explode back up. You don't need a lot of weight. These will make you puke.
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  26. #66
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    don't stress over a few pounds. salt intake, water intake and other stuff comes into play.

    you;ll get there! have fun with it.

    Quote Originally Posted by Giggle View Post
    Good chest night -
    Flat press up to 120for one rep max. Tried for 125 - sooo close, but not yet!
    Then back down to 95 for 12 sets of one with long pauses. Then did 4 reps on the last set.
    That was all for tonight! Fried....

    Weight is back up to 140 - got to get serious again.

  27. #67
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    Giggle I just read your log. I'm impressed with your efforts as well as the weights being pushed. I'll be checking your progress!

    Hell yea!

    kel
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  28. #68
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    Hey thanks Kelkel. That means so much coming from you. I'm looking better, and having fun too.
    I love reading about your training - it really helps!
    Quote Originally Posted by kelkel View Post
    Giggle I just read your log. I'm impressed with your efforts as well as the weights being pushed. I'll be checking your progress!

    Hell yea!

    kel

  29. #69
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    Chest today - (with this sore hip, I've been prioritizing upper body)
    BB bench - worked up to 120 pretty easy, then did 4 sets 110 x 3, then 6 sets 105 x 3. Last set was x 4!
    This is getting easier, and I need to go up next time.
    Incline BB - only with 70# x 10, for 3 sets.
    Flat DB - 30's x 6-8, 3 sets
    Cable flyes on 20# x 5-6.

    It's interesting that for chest, once I'm fried out on all the BP's - the weights drop dramatically on the rest of the sets. The above felt a lot harder that it looks!

  30. #70
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    Can I ask why you do both flat bar and dumbell and not just one or the other?
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    Quote Originally Posted by Giggle View Post
    Chest today - (with this sore hip, I've been prioritizing upper body)
    BB bench - worked up to 120 pretty easy, then did 4 sets 110 x 3, then 6 sets 105 x 3. Last set was x 4!
    This is getting easier, and I need to go up next time.
    Incline BB - only with 70# x 10, for 3 sets.
    Flat DB - 30's x 6-8, 3 sets
    Cable flyes on 20# x 5-6.

    It's interesting that for chest, once I'm fried out on all the BP's - the weights drop dramatically on the rest of the sets. The above felt a lot harder that it looks!
    It doesn't matter how much weight you use. As long as you fatigue the muscle. Think how silly I look doing dumbell laterals with the pink dumbbells lol. But I do, on myy final failure drop. Nobody has ever laughed at me.

  32. #72
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    Hey BIB - no reason really. I used to switch back and forth, one week DB, next week BB. With more of a powerlifting focus I prioritize bench press more often.
    Yesterday I was just having fun and feeling good - so I doubled back to the flat DB.
    Would you recommend just stick to one or the other?
    Thanks
    QUOTE=Back In Black;6661473]Can I ask why you do both flat bar and dumbell and not just one or the other?[/QUOTE]

  33. #73
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    Quote Originally Posted by Java Man View Post
    It doesn't matter how much weight you use. As long as you fatigue the muscle. Think how silly I look doing dumbell laterals with the pink dumbbells lol. But I do, on myy final failure drop. Nobody has ever laughed at me.
    Nobody would laugh at you!
    Thanks, Java
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  34. #74
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    I finally got the OK to try legs again after my hip started hurting.
    Leg day - it's a love-hate relationship!
    Squats worked up to only 115# x 5 for 3 sets, but no pain.
    Leg press up to 2 plates x 10, 4 sets - these felt fine.
    Lying leg curl x 12, 3 sets
    Leg extensions x 8, 3 sets at 30#
    Standing calves - on 90# x 10 slow, then x 10 faster, 3 sets

    Next time I'll go heavier, but at least I got to squat!

  35. #75
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    Quote Originally Posted by Giggle
    Hey BIB - no reason really. I used to switch back and forth, one week DB, next week BB. With more of a powerlifting focus I prioritize bench press more often.
    Yesterday I was just having fun and feeling good - so I doubled back to the flat DB.
    Would you recommend just stick to one or the other?
    Thanks
    QUOTE=Back In Black;6661473]Can I ask why you do both flat bar and dumbell and not just one or the other?
    [/QUOTE]

    I would do one. Once you've exhausted on movement there should be no need to repeat it. And, if you are following a HIIT style you should have exhausted it.
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  36. #76
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    Just checking in Giggle , looks like your doing great!

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    Yep - I'm doing fine, thanks for taking a look in.
    (I still like your name the best!)
    Quote Originally Posted by largerthannormal View Post
    Just checking in Giggle , looks like your doing great!

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    Back tonight - I'm sooooo close to deadlifting 225#!!
    It's killing me - I get it off the floor, and then stall out about 4 inches up.

    Deadlifts 135 x 5, 185 x 5, 205 x 2, 215 x 1, missed 225 twice so I dropped back to 205 for 8 sets of singles.
    DB rows 30# x 10, 4 sets
    T bar rows with 35# x 8, 4 sets

    That was enough tonight and I cashed it in and went home!
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  39. #79
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    Quote Originally Posted by Giggle View Post
    Yep - I'm doing fine, thanks for taking a look in.
    (I still like your name the best!)
    It is quite catchy

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    Quote Originally Posted by Giggle View Post
    Back tonight - I'm sooooo close to deadlifting 225#!!
    It's killing me - I get it off the floor, and then stall out about 4 inches up.

    Deadlifts 135 x 5, 185 x 5, 205 x 2, 215 x 1, missed 225 twice so I dropped back to 205 for 8 sets of singles.
    DB rows 30# x 10, 4 sets
    T bar rows with 35# x 8, 4 sets

    That was enough tonight and I cashed it in and went home!
    U tried sumo dead lift? ;-)

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