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

[Igifuno]

Looks like you're in the swing Giggle.. nice job. Keep it going

[GirlyGymRat]

i feel guilty for taking a nite off from the treadmills after reading your updates. killer workouts girl!!!!

[Giggle]

Tonight was a secondary back night - fast and hard, but no advanced techniques. Most straight sets; quicker but less weight.
DB rows to hip with 30, 40, 40, and finally 40 x 12
DB pullovers with 40# x 4 sets of 10
Variable grip pulldowns - 4 sets of 10-12
Low cable rows 5 sets of 8
Leg raises, 8 sets of 10
Done!

[GirlyGymRat]

Nice. Very nice indeed!

[Igifuno]

How long are you typically in the gym for Giggle?

[tarmyg]

DB rows to hip with 30, 40, 40, and finally 40 x 12

I do this too as it directly start working my triceps otherwise that I have done the day before!

Thanks
~T

---

Follow my personal story here on this blog: An honest journey
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[GirlyGymRat]

let us know how was the meet!

[Giggle]

Hey Igi - I try to minimize the time in the gym. Usually work at a higher intensity and don't drag out the training. I did back the other night in 45 minutes. Legs, maybe longer.
When I'm doing only powerlifting though it's much longer. The rest periods are more lengthy. Today I was testing for the upcoming meet, and it took 2 hours!

How long are you typically in the gym for Giggle?

[Giggle]

It's still a couple weeks off - today I tested in squat and bench. Went so-so...tomorrow is deadlift.

let us know how was the meet!

[Igifuno]

Hey Igi - I try to minimize the time in the gym. Usually work at a higher intensity and don't drag out the training. I did back the other night in 45 minutes. Legs, maybe longer. When I'm doing only powerlifting though it's much longer. The rest periods are more lengthy. Today I was testing for the upcoming meet, and it took 2 hours!

I'm a little longer than I want to be lately dude to lack of stamina, buy that will not be a long term issue. You have it down perfect. 45 mins.

[Giggle]

Yes, you will fix up the stamina pretty quick when you start to cut. You look phenomenal, by the way!

[Giggle]

Legs last night - squats to 185 for reps, just backing off for the meet
hamstring curls lying supersetted with seated; top set was all out to failure and then partials, ending with 3 full
ROM lifts - which really fried them out!
Leg extensions - again, ending with partials in the top position, and the lower position, and finished with static holds (not long, though)
Standing calfs with a 45# DB x 50 for each leg - my calves are looking small and stringy. Have to work on these more
Not a bad night - and my hamstrings are definitely sore already today!

[Giggle]

Wow did I get off track... better catch up. Life gets in the way sometimes.
Been doing good lifting. Getting ready for the meet. Did legs on Saturday and squatted 205. Did chest today - bench went up to 145.
The rest of the week will be lighter weights and more "practice". Weight should be right on, at 148#
Will do a water load from Tuesday till Friday, and cut water at lunchtime. I lift on Saturday, so I should be able to get plenty of carbs, water, and protein after that.
Getting excited!

[GirlyGymRat]

Wow did I get off track... better catch up. Life gets in the way sometimes.
Been doing good lifting. Getting ready for the meet. Did legs on Saturday and squatted 205. Did chest today - bench went up to 145.
The rest of the week will be lighter weights and more "practice". Weight should be right on, at 148#
Will do a water load from Tuesday till Friday, and cut water at lunchtime. I lift on Saturday, so I should be able to get plenty of carbs, water, and protein after that.
Getting excited!

I am excited too!!! So when u are at the meet, imagine all of us pushing/pulling with you in the bar

[tarmyg]

Will do a water load from Tuesday till Friday

How is this done?

Thanks
~T

---

Follow my personal story here on this blog: An honest journey
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[Giggle]

/>

I am excited too!!! So when u are at the meet, imagine all of us pushing/pulling with you in the bar

[Giggle]

Oh - that's easy.
For me (pretty lightweight):
Tuesday 1 gallon
Wednesday 2 gallons
Thursday 3 gallons
Friday only drink water till noon, and then only sips till after weighins on Saturday
The body still thinks it's getting plenty of water, and continues to pee out more than usual. I will probably drop 3-4#.

How is this done?

Thanks
~T

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Follow my personal story here on this blog: An honest journey
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[bikeral]

Hi Giggle

Great to see you are in full force. Kill the shit out of it.

[tarmyg]

Oh - that's easy.
For me (pretty lightweight):
Tuesday 1 gallon
Wednesday 2 gallons
Thursday 3 gallons
Friday only drink water till noon, and then only sips till after weighins on Saturday
The body still thinks it's getting plenty of water, and continues to pee out more than usual. I will probably drop 3-4#.

HAHA, Ok, this is way more than I knew. I will try this only for the purpose of testing as I am way to curious :-)

Thanks
~T

---

Follow my personal story here on this blog: An honest journey
Trophy Husband - a countdown timer

[Giggle]

Thanks Al!
I always get mad at the weights, and that helps. I will be thinking "No f'ing piece of shXX iron is going to beat me!!"

Hi Giggle

Great to see you are in full force. Kill the shit out of it.

[GirlyGymRat]

Oh - that's easy.
For me (pretty lightweight):
Tuesday 1 gallon
Wednesday 2 gallons
Thursday 3 gallons
Friday only drink water till noon, and then only sips till after weighins on Saturday
The body still thinks it's getting plenty of water, and continues to pee out more than usual. I will probably drop 3-4#.

That's a lot of water girl. I would be sloshing! Meet has got to be soon. Remember we are all giving u that extra push!!!

[Giggle]

Hey guys!
The meet was Saturday, and it went great. I'm not satisfied, of course, but it's a reasonable total for an old girl!
Squat 220
Bench 140
Deadlift 265
For a total of 625

So glad I did it, and sooo glad it's done. I remember just a few months ago I absolutely couldn't get a 225# deadlift off the floor - so I'd say it was a successful meet.
Thanks guys, for all the support!

[RaginCajun]

Hey guys! The meet was Saturday, and it went great. I'm not satisfied, of course, but it's a reasonable total for an old girl! Squat 220 Bench 140 Deadlift 265 For a total of 625 So glad I did it, and sooo glad it's done. I remember just a few months ago I absolutely couldn't get a 225# deadlift off the floor - so I'd say it was a successful meet. Thanks guys, for all the support!

Awesome Giggle!!!

Those are some great lifts and you should be proud of yourself!

We are never satisfied and that's what makes us want to work harder!

Don't forget to pat yourself on the back!

[-KJ-]

Hey guys! The meet was Saturday, and it went great. I'm not satisfied, of course, but it's a reasonable total for an old girl! Squat 220 Bench 140 Deadlift 265 For a total of 625 So glad I did it, and sooo glad it's done. I remember just a few months ago I absolutely couldn't get a 225# deadlift off the floor - so I'd say it was a successful meet. Thanks guys, for all the support!

We'll done giggle...

Great work and great progress.

Congrats, sometimes we are our own worst critic.

[Giggle]

Thank you!! It was fun and I got to see a lot of old friends. Next time, even better on the lifts.

Awesome Giggle!!!

Those are some great lifts and you should be proud of yourself!

We are never satisfied and that's what makes us want to work harder!

Don't forget to pat yourself on the back!

[Giggle]

Thanks KJ - you are sure right on that.

We'll done giggle...

Great work and great progress.

Congrats, sometimes we are our own worst critic.

[GirlyGymRat]

Nicely done! Be hard on yourself if u must but remember, you are a 1%er. You trained, . showed up and competed!!!!

Hey guys!
The meet was Saturday, and it went great. I'm not satisfied, of course, but it's a reasonable total for an old girl!
Squat 220
Bench 140
Deadlift 265
For a total of 625

So glad I did it, and sooo glad it's done. I remember just a few months ago I absolutely couldn't get a 225# deadlift off the floor - so I'd say it was a successful meet.
Thanks guys, for all the support!

[Giggle]

Hey GGR!
Thanks for checking in.
I am glad I competed - but it's the perfect time to return to more of a bodybuilding focus. Can't wait to start again tomorrow!

[Giggle]

Back in the saddle - did arms this morning, and then did legs this afternoon!
Great day

[tarmyg]

Back in the saddle - did arms this morning, and then did legs this afternoon!
Great day

What does your workout setup look like?


Thanks
~T

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Follow my personal story here on this blog: An honest journey
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[Giggle]

Hi Tarmyg. I don't have a very consistent setup right now. I do try to do legs twice most weeks. They are a weak area and need the extra time.
I like to start the week with legs, then chest on Tuesday. Back on Wednesday, shoulders next, and then arms last cause they're easy.
How about you?

What does your workout setup look like?


Thanks
~T

---

Follow my personal story here on this blog: An honest journey
Trophy Husband - a countdown timer

[tarmyg]

I am currently running:
Monday: Shoulders & Traps
Tuesday: Legs/Abs
Wednesday: Triceps & Biceps
Thursday: Back
Friday: Chest
Saturday: Abs

Thanks
~T

---

Follow my personal story here on this blog: An honest journey
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[DCI]

Great lifts at the meet giggle good job

[Giggle]

That looks like a good routine. Lots of work!
Do you have any certain routine for abs?

I am currently running:
Monday: Shoulders & Traps
Tuesday: Legs/Abs
Wednesday: Triceps & Biceps
Thursday: Back
Friday: Chest
Saturday: Abs

Thanks
~T

---

Follow my personal story here on this blog: An honest journey
Trophy Husband - a countdown timer

[Giggle]

Thanks DCI. Appreciate that

Great lifts at the meet giggle good job

[Giggle]

Did legs tonight - better!
Squats up to 215 for two reps
Leg press - top set was three plates x 6, with a triple drop set of 6 reps each drop
Lying hamstrings - last set was rest pause and drops - awwww, hurts
Leg extensions - top set I finally made it to 100 x 4, with static holds at the top of each rep
Then abs and 10 minutes on the stairmaster to finish it off.

[Giggle]

HEY!
I just realized that I've been logging here for 6 months exactly. Looks like I've made some really nice improvements in strength and leanness. I'm up by 4#, but I also am smaller in the waist and look tighter.
Best of all - my diet is dialed in now and is easy to follow. If you remember - this was a hard area for me in the beginning. I feel I have come a loooong way!
Can't wait to see what the next six months brings.

[RaginCajun]

HEY! I just realized that I've been logging here for 6 months exactly. Looks like I've made some really nice improvements in strength and leanness. I'm up by 4#, but I also am smaller in the waist and look tighter. Best of all - my diet is dialed in now and is easy to follow. If you remember - this was a hard area for me in the beginning. I feel I have come a loooong way! Can't wait to see what the next six months brings.

There ya go and so glad you realized the progress you have made!!!!

And we all look forward to what you are going to show us next!

[tarmyg]

That looks like a good routine. Lots of work!
Do you have any certain routine for abs?

Yes, Tuesday is a lighter Ab workout with 3 different machines.

Saturday is heavier based on the thread here on the forums someone posted.


Thanks
~T

---

Follow my personal story here on this blog: An honest journey
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[Giggle]

Training has been going great. Was OOT for a little while, but I'm catching up.
Chest:
BP, powerlifting style, up to 150 tonight! Then did some work sets of 135 x 2 or 3
Flat DBs - last set was 45's x 4, then RP, and got 2 more
Flat flyes - with 25's to failure, 3 sets
Machine incline press, up to 35 on a side, and finished with a double drop set
Did some pullups for good measure, and closed with abs