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

  1. #121
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    Even better than in the gym - I'm setting up my own home gym. It's a lot of work - the bars and weights I bought are pretty rusty. I'm cleaning and painting a lot of them. Quite a workout - but they are beautiful when they're done.
    Tonight chest and delts. Bench up to 110 for doubles. Felt heavy tonight.

  2. #122
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    Quote Originally Posted by Giggle View Post
    Even better than in the gym - I'm setting up my own home gym. It's a lot of work - the bars and weights I bought are pretty rusty. I'm cleaning and painting a lot of them. Quite a workout - but they are beautiful when they're done.
    Tonight chest and delts. Bench up to 110 for doubles. Felt heavy tonight.
    I work out exclusively at home too. Have for about 10 years or so. Love it. Craigs list is a great place to shop for equipment. Gyms going out of business and people selling home equipment are always on there. Good luck with it. All the fancy stuff isn't really necessary anyway....


    Want my Shoulders Back (and the rest of me too)-gym.jpg
    Last edited by kelkel; 10-03-2013 at 07:15 PM.
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  3. #123
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    no ma'am....i can't hardly curl 8# incline db right now...you funny lady
    Quote Originally Posted by Giggle View Post
    Haha - not me. Was it you GGR??

  4. #124
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    Thanks Kelkel - I saw your pic on another thread, and I love it!
    I felt the intensity wasn't quite there the other night. I don't know, it was just different. Also, the cell phone rang and I made the mistake of answering it.
    NEVER again. I don't have much room, but I'm truly going to get rid of my elliptical!!
    Quote Originally Posted by kelkel View Post
    I work out exclusively at home too. Have for about 10 years or so. Love it. Craigs list is a great place to shop for equipment. Gyms going out of business and people selling home equipment are always on there. Good luck with it. All the fancy stuff isn't really necessary anyway....


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  5. #125
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    Quote Originally Posted by Giggle
    Thanks Kelkel - I saw your pic on another thread, and I love it!
    I felt the intensity wasn't quite there the other night. I don't know, it was just different. Also, the cell phone rang and I made the mistake of answering it.
    NEVER again. I don't have much room, but I'm truly going to get rid of my elliptical!!
    Giggle. You don't like your elliptical or don't have need for any cardio equipment?

    I would luv to have a home gym. There would be no waiting...

  6. #126
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    Hi GGR -
    I used to love the elliptical, but I have a rower and a stepper that are more effective, and now I need the extra room!
    No waiting - that is going to be a big key. Last night I stepped away from my squat rack twice to get a drink - and both times I came back to guys unloading my bar!! I'm sorry to say that I kinda unloaded on the second one. "Hey - that's MY bar!"
    I can't do legs at home yet, but hopefully someday.
    Quote Originally Posted by GirlyGymRat View Post
    Giggle. You don't like your elliptical or don't have need for any cardio equipment?

    I would luv to have a home gym. There would be no waiting...

  7. #127
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    Squats last night to 190, and then 5 sets of 3's at 155. Somedays I think I'm not getting much stronger real fast, but then I'm leaning out still, so maybe it's OK.
    I did go up to 70# on the leg extensions, so that was better.
    Leg press to 10's with 2 plates and a quarter.
    Lying leg curls up to 50 x 6, and long drop set after that.
    Good night!
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  8. #128
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    Oh Yeah! Deadlift went up again this week. Worked up to 245! Scaled back to 230 for 5 sets of doubles.
    Feeling stronger every week on the deads. Wish the squats and benches were going as well - but can't always get it all.
    Then Meadows rows with 30# x 10 3 sets.
    Cable rows up to 90# fir 3 sets of 8-10.
    BB rows, pull ups, and shrugs. Went up in weight on all of them. It was just a great day.
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  9. #129
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    Quote Originally Posted by Giggle
    Hi GGR -
    I used to love the elliptical, but I have a rower and a stepper that are more effective, and now I need the extra room!
    No waiting - that is going to be a big key. Last night I stepped away from my squat rack twice to get a drink - and both times I came back to guys unloading my bar!! I'm sorry to say that I kinda unloaded on the second one. "Hey - that's MY bar!"
    I can't do legs at home yet, but hopefully someday.
    Unloading your bar...meaning they has to take off weight off??? Lol. I carry a water bottle. Gym so busy can't risk loosing spot after hovering for so long..

    My elliptical is collecting dust. They are hard to give away. Salvation Army has so many they won't take another...

  10. #130
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    NO, it wasn't too much weight, LOL. They just wanted my rack!
    I used to love that piece of equipment - now I'm more of an outside girl. Walking, circuits, biking, or sprints.

    Quote Originally Posted by GirlyGymRat View Post
    Unloading your bar...meaning they has to take off weight off??? Lol. I carry a water bottle. Gym so busy can't risk loosing spot after hovering for so long..

    My elliptical is collecting dust. They are hard to give away. Salvation Army has so many they won't take another...

  11. #131
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    Quote Originally Posted by Giggle View Post
    NO, it wasn't too much weight, LOL. They just wanted my rack!
    I used to love that piece of equipment - now I'm more of an outside girl. Walking, circuits, biking, or sprints.
    I've had guys taking my weight while I'm just walking around searching for more plates. Drop a plate on their foot. That keeps em away.

  12. #132
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    Had a great morning. I've been putting this home gym together, and it's much more functional. Did bis and tris out there early this morning while everybody else was asleep.

    I loved it! Thanks to Kelkel, I learned that I can be as intense at home as in the gym. While it felt a little funny earlier in the week, today felt perfect. I realized that there are some very good reasons to train at home; I can go at MY pace, not have to wait for a bar or dumbells, and I can play MY music. It's just very freeing to think of getting the best workout that I can, of "making it my own" if that makes sense.

    There I was busting my butt, with sweat dripping off me, and what came on the ipod?? Godsmack's "I Stand Alone"!!
    Too funny.

  13. #133
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    Quote Originally Posted by bikeral View Post
    I've had guys taking my weight while I'm just walking around searching for more plates. Drop a plate on their foot. That keeps em away.
    Hahahahaha - you're so funny!

  14. #134
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    Quote Originally Posted by kelkel View Post
    I work out exclusively at home too. Have for about 10 years or so. Love it. Craigs list is a great place to shop for equipment. Gyms going out of business and people selling home equipment are always on there. Good luck with it. All the fancy stuff isn't really necessary anyway....


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    That's a nice home setup. Of I could get a decent price on a smith and some med to heavyish dumbbell racks I'd quit paying for a gym.

  15. #135
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    Shoulders, I love doing them. I do not use dumbbells, its too easy to damage muscles, I love the Smith machine. I just start at 60 kgs and keep on doing reps, say 20 first set. Add 10 kg 20 reps. Add 10 kg do 15 reps Add 10 kg do 10 reps, add 10 kg ans so on, finish up single at 140 to 160 kg and do not go too low with those weights.

    Generally I do shoulders after ny bench, last set on the bench last saturday was 25 reps at 100 kgs and I am still sore. I do not count sets. I work as hard as I can for 3 hours or more if I can. As I get fitter I work faster.

    Love to do dips, just hang some weight between the legs and go. Best so far was extra 80 kgs for 10 reps. This all helps the bench.

    Squats Like shoulders. Start at 60 kgs and just keep on going up. Once I have maxed out work my way back down. Ideal 2 times a week.

    Dead lift 1 time per week only. Same idea.

    Sometimes I am stuck and just blitz, overload, forced reps etc. If all else fails I know I am overdoing it and have a week off.

    Its amazing how after every comp I have needed at least 7 to 10 days to recover.

    Diet! I am so lazy, cannot count calories, refuse not to eat things I like and hate protein powders so I simply eat normally like now. 5 to 6 meals a day, Near all Thai food lots of Chicken, pork and atlantic salmon. Fruit before I sleep and during the night.

    Lose weight just eat 3 meals a day and cut out snacks.

    Gain weight as above but larger meals. I hate trying to gain now I feel comfortable at this weight. 100kgs.

    Over a 2 year period by doing this I competed from 72kg body weight up to 115 kgs. Then went back down to 80 kgs. I feel small at 80 and I like having the extra.

    I am telling you this as a power lifter. Body builders are a lot stricter, I would not like to try to get cut to shreds! I'd rather move my opponents out of my way!

    Your body weight is going to affect your lifts, you have to decide where you feel and look best. I have seen a 48kg Thai girl clean and jerk 128kgs. That puts me in my place. I also remember Bev Francis, look her up. I used to train with her when she was world powerlifting champion , before she became Miss Olympia. After her bench warm up in 1980 I saw her do 10 reps with 140 kgs!

    With your current lifts you would do well in competition in Australia. We are not as young as we once were but nowhere near as old as we will be!!! Good luck with it all. kindest regards, John

  16. #136
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    Home gym is ideal IMHO. less travel time, no wait time on equipment and no one un-racking your bar

    Enjoy it!!!

    Quote Originally Posted by Giggle View Post
    Had a great morning. I've been putting this home gym together, and it's much more functional. Did bis and tris out there early this morning while everybody else was asleep.

    I loved it! Thanks to Kelkel, I learned that I can be as intense at home as in the gym. While it felt a little funny earlier in the week, today felt perfect. I realized that there are some very good reasons to train at home; I can go at MY pace, not have to wait for a bar or dumbells, and I can play MY music. It's just very freeing to think of getting the best workout that I can, of "making it my own" if that makes sense.

    There I was busting my butt, with sweat dripping off me, and what came on the ipod?? Godsmack's "I Stand Alone"!!
    Too funny.

  17. #137
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    Rough week - unplanned trip out of town for a family emergency.
    Will be back in the gym ASAP.

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    Doh. Hope everything's ok!

  19. #139
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    those are never good, hope all is well!!!

    Quote Originally Posted by Giggle View Post
    Rough week - unplanned trip out of town for a family emergency.
    Will be back in the gym ASAP.

  20. #140
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    Hi John -
    Wow, that was a great read! Thanks for all your thoughts. You're one strong dude!!
    I will need to read this again and think about how to incorporate it. One thing right away - my triceps are very weak, and I know it holds me back on bench. I'll get back to more dips for sure.

    John - why do "squats like shoulders"? I'd love to know more.
    Yes, it's easier to eat as a powerlifter than a BBer. Waaaay easier haha.
    Thanks a bunch.

    Quote Originally Posted by John Andrew View Post
    Shoulders, I love doing them. I do not use dumbbells, its too easy to damage muscles, I love the Smith machine. I just start at 60 kgs and keep on doing reps, say 20 first set. Add 10 kg 20 reps. Add 10 kg do 15 reps Add 10 kg do 10 reps, add 10 kg ans so on, finish up single at 140 to 160 kg and do not go too low with those weights.

    Generally I do shoulders after ny bench, last set on the bench last saturday was 25 reps at 100 kgs and I am still sore. I do not count sets. I work as hard as I can for 3 hours or more if I can. As I get fitter I work faster.

    Love to do dips, just hang some weight between the legs and go. Best so far was extra 80 kgs for 10 reps. This all helps the bench.

    Squats Like shoulders. Start at 60 kgs and just keep on going up. Once I have maxed out work my way back down. Ideal 2 times a week.

    Dead lift 1 time per week only. Same idea.

    Sometimes I am stuck and just blitz, overload, forced reps etc. If all else fails I know I am overdoing it and have a week off.

    Its amazing how after every comp I have needed at least 7 to 10 days to recover.

    Diet! I am so lazy, cannot count calories, refuse not to eat things I like and hate protein powders so I simply eat normally like now. 5 to 6 meals a day, Near all Thai food lots of Chicken, pork and atlantic salmon. Fruit before I sleep and during the night.

    Lose weight just eat 3 meals a day and cut out snacks.

    Gain weight as above but larger meals. I hate trying to gain now I feel comfortable at this weight. 100kgs.

    Over a 2 year period by doing this I competed from 72kg body weight up to 115 kgs. Then went back down to 80 kgs. I feel small at 80 and I like having the extra.

    I am telling you this as a power lifter. Body builders are a lot stricter, I would not like to try to get cut to shreds! I'd rather move my opponents out of my way!

    Your body weight is going to affect your lifts, you have to decide where you feel and look best. I have seen a 48kg Thai girl clean and jerk 128kgs. That puts me in my place. I also remember Bev Francis, look her up. I used to train with her when she was world powerlifting champion , before she became Miss Olympia. After her bench warm up in 1980 I saw her do 10 reps with 140 kgs!

    With your current lifts you would do well in competition in Australia. We are not as young as we once were but nowhere near as old as we will be!!! Good luck with it all. kindest regards, John

  21. #141
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    Finally got to 125 on bench! Been working on that one for weeks. Then backed off to 105 for sets of 4.
    Did incline hammer smith, flat DB press, and decline BB. It was just on of those nights that I wanted to kill someone at work, and it transferred over to the weights.
    Used drop sets, rest pause, and some partials. My chest is fatigued, and my arms are trembling - good one!

  22. #142
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    Want my Shoulders Back (and the rest of me too)-shoulders-10-12-13.jpg
    My shoulders ARE looking better, and the rest too a little bit at the time!
    Tonight is the first time in ages that I thought I could see some muscles.
    Better every day - right?
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  23. #143
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    Looking great giggle keep at it.

  24. #144
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    Quote Originally Posted by Giggle View Post
    Squats last night to 190, and then 5 sets of 3's at 155. Somedays I think I'm not getting much stronger real fast, but then I'm leaning out still, so maybe it's OK.
    I did go up to 70# on the leg extensions, so that was better.
    Leg press to 10's with 2 plates and a quarter.
    Lying leg curls up to 50 x 6, and long drop set after that.
    Good night!
    Don't get caught up in that mindset giggle. Use the mirror as your judge.

    that was an old post I replied to lol. So! didn't change the idea
    Last edited by Java Man; 10-12-2013 at 09:00 PM.

  25. #145
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    Thanks Java - you're wonderful to help me here!
    I DO get caught in that mindset - I want to be stronger in the worst way. I always heard "strength comes before size" - do you agree? I love the mirror, and try not to count on the scale because it doesn't paint the whole picture. But the weights, or the number of reps, that's hard to argue with to measure progress.

    I'll try not to get TOO hung up on it - and thanks again.

  26. #146
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    Hoo hoo - thanks Al. I know I'm kind of a long and lean kind of shape, but I think I can make improvements if I just keep pushing on.
    I'll never look like a really good female bodybuilder - but I can be a better me.

    Quote Originally Posted by bikeral View Post
    Looking great giggle keep at it.

  27. #147
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    Got up to a 190 squat today. Then dropped back to 185 for 3 sets of 2. Much better! I think I was doing sets of 2 at 155 a few weeks back.
    Then on to bodybuilding...
    Stiff leg deads - felt great - only go up 3/4 of the way and keep the hams tight.
    Leg press, up to three plates x 8!
    Leg extension heavy and high reps haha, but short ROM
    Lying leg curls heavy
    Calves toe ups on leg press x 100, then on to seated.

  28. #148
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    Don't get too hung up on the weight thing once you are always pushing harder you will be gaining but as you learned from marcus' thread the feel set will really let you know when it's time to fire into more weight

  29. #149
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    Thanks DCI - I did think about the feel set today.
    When I was warming up the sets felt solid, and when I got to 160 I figured the next two before the 190 were the feel sets.
    It's starting to make sense.

  30. #150
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    Thats exactly how to do it. If it feels really light and easy put more on and see how that feels and sure you have a spotter if you feel unsure on your own.

    Once you get into knowing your body etc you will know just feel when its time to move on up the weight or shorter the rest periods between sets

  31. #151
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    Quote Originally Posted by Giggle
    <img src="http://forums.steroid .com/attachment.php?attachmentid=144876"/>
    My shoulders ARE looking better, and the rest too a little bit at the time!
    Tonight is the first time in ages that I thought I could see some muscles.
    Better every day - right?
    Yes they are!!' A nice sweep to those shoulders. You r in a zone. Keep it going! Happy for your results : )

  32. #152
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    Hi Girly! How are you doing these days?
    I do feel very focused, and consistent now. Makes all the difference.

  33. #153
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    Rough weekend......too many carbs. but it's over now. See the damage later this week.....

    Quote Originally Posted by Giggle View Post
    Hi Girly! How are you doing these days?
    I do feel very focused, and consistent now. Makes all the difference.

  34. #154
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    Just get back on the horse - that's what I think of when that happens. We did something similar; my hubby had a big celebration for work.
    Now - it's time to get to work in the gym and at the table!
    Quote Originally Posted by GirlyGymRat View Post
    Rough weekend......too many carbs. but it's over now. See the damage later this week.....

  35. #155
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    Did bis and tris this AM. Have to say, it was one of the best workouts for arms that I've ever done. Lots of volume, but also some heavy weights.
    Felt great, huge pump by the end, and it was all done in my own home gym!

  36. #156
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    Quote Originally Posted by Giggle
    Did bis and tris this AM. Have to say, it was one of the best workouts for arms that I've ever done. Lots of volume, but also some heavy weights.
    Felt great, huge pump by the end, and it was all done in my own home gym!
    Yayyyy. You sound pumped about that home gym

  37. #157
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    Yes - I've waited so long for it.
    I really look forward to my gym time, and it's great to be able to go out there at times when I never would have made the effort/time to get to Golds.

  38. #158
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    I'm heading off for some R & R with my husband for a few days.
    See you all next week - and lift heavy!

  39. #159
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    Back from a brief trip - and hit it hard in the gym tonight for legs -
    Squats - up to 195 for a single, and then 160# x 3 for pause squats. Much better!
    Stiff leg DL's - up to 85 x 10
    Leg press - slow reps - 4 sets of 8's
    Hack squats - super slow reps with a pause at the bottom. Sets of 12's
    Lying leg curls, 3 sets, warm-ups and a feel set - then did an allout set with a double drop and rest pause.
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  40. #160
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    This is an inspiring thread!

    Thanks
    ~T


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