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

[bikeral]

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!

Wow great job!

[GirlyGymRat]

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.

Nice work giggle! Whats your goal at the end of the next 6 months?

[Giggle]

Hey GGR -
I haven't thought through it completely, but I have a new coach who is trying to get me to complete in Physique. We'll see. There's also a women's only powerlifting meet being planned for the summer - that should be a hoot!

I'd like the scale to stay about the same (such a girly thing I know - but it still scares me to go up too much), and to lean out a bit more over the next six months.

Oh - and I'd like to get better on the stairmaster - there's a girl here who I read her log - and she can last for hours!

[Giggle]

Arms today -
DB curls - up to 25's x 6 and then a drop set
DB hammer curls - I'm a bit stronger on them and got a few more reps
Preacher curls with a curl bar - last set was with a bunch of partials at the end
Cable curls - 3 straight sets
Single arm overhead triceps - up to 15# to failure
Smith close grip presses, with a double drop at the end
Floor BB extensions - hard, didn't get many
Rope pressdowns - to failure for two sets, then did some partials
Abs
Cardio
It was a great morning in my own gym!

[Giggle]

Did back today -
Deadlifts, got to 265 x 4 on the top set! (much better)
Assisted pullups 3 sets, top set is only 10# additional help
Hammer iso-lateral rows, top set with 45+25, x 6, with drop
Seated csble rows
Reverse grip pull downs

[DCI]

Very strong DL very good work Giggle sounds like you are making great progress

[Giggle]

Thanks DCI - I do finally feel like I'm making progress. The DL felt solid and I could have gotten a few more.

[Giggle]

Just cardio and housework today!
Boring

[GirlyGymRat]

Just cardio and housework today!
Boring

Just cardio! That hurt. Lol

[Giggle]

Did delts this morning -
DB press, up to 35's x 6 (struggled with it though)
Kelkel's bent-over-a-bench rears delts - started with only 10's, but got up to 25's. These burn like a mofo!
db laterals - only used 10's, but went to 50 reps
Upright curl bar rows x 3 sets
Smith press - feel set, and then one hard set with 25's - just no strength left

[GirlyGymRat]

Did delts this morning -
DB press, up to 35's x 6 (struggled with it though)
Kelkel's bent-over-a-bench rears delts - started with only 10's, but got up to 25's. These burn like a mofo!
db laterals - only used 10's, but went to 50 reps
Upright curl bar rows x 3 sets
Smith press - feel set, and then one hard set with 25's - just no strength left

It's a good day!

[Giggle]

Taking a few days off to rest. Been a hard couple of weeks!
See ya'll soon

[Giggle]

GREAT gym days since my return. Did chest yesterday and killed shoulders today. I've been incorporating a couple more exercises that previously - and the additional volume is helping me get great pumps.
I've also tried to use a little heavier weights to stress myself a bit more.
Very fatigued tonight, and my chest is sore - so it seems to be working!

[Giggle]

Arms today - fast and furious lol
Tricep circuit: dips with a plate in my lap x 12, close grip bb press x 12, clos grip bb extensions x 12, DB kickbacks x 12...then all x 10, and all x 8

Machine dips 3 sets

Biceps:
BB curls 4 sets of 10
Preacher curls - 2 feel sets and 2 big drop sets
They were absolutely burning and pumped up huge after these

[GirlyGymRat]

Two very nice workouts!!!! Loving that home gym!!!

[Giggle]

Legs yesterday -
Thorough warmup with lying HS x 15 and leg ext x 20, all 3 sets
Smith pause squats up to 185 x 10 whew!
Hack squats - also got to 185 x 10 - that's strange, I didn't realize it at the time
Hack machine calves 185 x 15, 4 painful sets haha
Seated HS curls with rest pause and drop sets
Leg ext up to 110 with a very long drop set, then last set 90 x 8 with static holds
Lying HS 4 straight sets of 12

[Giggle]

Back is getting better!
Going to do back tomorrow and just doing some visualization

WARNING: HARD WORK AHEAD

[Giggle]

Thank you! Consistency is a great thing

Two very nice workouts!!!! Loving that home gym!!!

[Giggle]

Back went great and ended up doing shoulders as well.
Just the usual stuff; started with assisted pullups and I'm working toward regular ones
BB rows
Hammer rows
Wide grip pull downs plus narrow grip pulldowns supersetted

Heavy partial laterals with 40's, 3 sets of 30
DB rears with 40's, and drop set to 30's, 20's
Upright rows with 20# BB, then 30# BB
Seated DB overhead press, up to 45's! But then dropped down to 40's for the working sets

[tarmyg]

Looking good Giggle, keep up the great work!

~T

[GirlyGymRat]

Very nice indeed. Now that's motivating!!!

[Giggle]

Thanks for the kind words! You keep it up too

Looking good Giggle, keep up the great work!

~T

[Giggle]

Hi GGR! Thank you - better anyway.

Very nice indeed. Now that's motivating!!!

[Giggle]

Legs today with my coach. Oh Lordy!
I was dripping by the time we got thru the "warm-up" as he calls it.
Lots of leg extensions, leg press, and squats.
Talk about motivation? I watched my coach front squat - FOUR plates!
Great day and I'm already tight by bedtime.

[Giggle]

Traveling again for work, but got into a good gym twice this week and made the most of it.
Did back yesterday and shoulders today.
Nothing like killing delts on the first day of Spring!!

[38onTRT]

Excellent log Giggle! Thx for sharing!

[Giggle]

Thank you - that was nice of you to say!
I'm trying to catch up on my reading while I'm away, and I want to read your post on Paleo. I'll get to it soon.
Train hard!

Excellent log Giggle! Thx for sharing!

[GirlyGymRat]

Thank you - that was nice of you to say!
I'm trying to catch up on my reading while I'm away, and I want to read your post on Paleo. I'll get to it soon.
Train hard!

Paleo post is a good read! You looking tone and strong giggle!!!

[Giggle]

Chest today:
Flat press - up to 150 for singles, felt light, going up to 155 next week
Flat DB - 30's, 35's, 40's, and 45's x 2 with a drop set
Incline flyes with 25's, 3 straight sets
Machine incline press, last set triple drop to complete failure
Pec deck with 2 drop sets

[Giggle]

Back yesterday and legs today -
Pullups, 3 sets of 6
/T bar rows with one plate x 8, then a drop set
Smith BB rows
Wide pull downs and cable rows back and forth
DB rows up to 40# x 8
Shrugs with 40's

Legs -
Good warmup with legs extensions and seated HS curls
Leg press - top set with 4 plates x 8!
Squats up to 205# for reps - felt solid tonight
Lying HS curls to complete failure, then a drop set
Leg extensions, 4 sets x 8 with hard squeeze at the top
Smith calves - 225# x 3 sets of 20 - hard!

Much better! Had to travel lately, but this week is all intensity and volume...and adrenalin haha

[Giggle]

Life is good!
Haven't been posting much, but the training is going good. Remaining consistent, which is most of the battle.
Diet and cardio have changed significantly, and I've dropped 5# in one week!
Just in time too - the hubby is taking me on a much needed mini-vacation next month.

I need to look HOT hahaha

[Giggle]

Training and diet are on point. Cardio is up to 45 minutes, 6 x week.
I've learned to train a lot more intensely this year, and it really shows! My lats are wider, and working on minimizing my waist (from the heavy lifting). The new coach has made so many changes - and it's going to be a good summer.

Back today:
WU with pullups; 4 sets to failure
Hammer pulldowns - 4 sets, up to 2 plates on a side x 6 reps
Cable pulldowns - 3 sets ending with a double drop
Seated cable rows - 4 sets. Top set with rest pause and drops
DB rows with 40#, to the hip 3 straight sets
Abs and cardio

[Java Man]

Looking good giggle

[Giggle]

Thanks Java! How are you doing?

[Giggle]

Legs today!
WU on leg extensions - 4 sets, and Abductors x 4 sets
Leg Press with up to 3 plates. 4 sets supersetted with Jefferson squats - wiped me out
Box squats x 4 sets
Walking lunges x 4 with bare bar
No calves today...ran out of time

Running about 35 min of cardio daily...for now. This will go up as the summer goes on
New diet to start soon! Plan is to lose another 5 pounds and evaluate for a show in 16 weeks

[Times Roman]

Hey Gigs

Noticed you've keeping this up for awhile now. noticed your deads at 265(?). Nice! Congrats (and it feels good too, doesn't it?)

Keep up the good work
---Roman

[Giggle]

Hi Times!! - How are you feeling buddy?
I hope things are improving for you. Yes, I'm doing better with the weights. And I feel good too.
It's bikini season - and I'm fairly happy. That doesn't happen often hahaha

Thank you for writing - that's really nice!

[Giggle]

Yesterday was great
Started with an Oly lifting class in the morning.

Then hamstrings in the afternoon -
Warmup on lying leg press, then 4 sets of 8-12
Hard to explain, but sort of glute ham raises kneeling on the seat of the lat pull down machine. It's a struggle, but they feel great
Bench step ups
Stiff leg DL's - up to 185# x 6
Then some rowing, and 40 minutes of walking
Great day!

[Giggle]

Bis and tris - at home:
BB deadstop skull crushers superset with concentration curls
Rope triceps superset with DB curls
Reverse rope triceps with smith curls
Hammer grip DB curls drop set

Leg conditioning - extra:
Sprint x 30 sec, then walking lunges back, 5 sets
Wide walking lunges x 20 ea leg, superset with Stiff DL x 20 and Squats x 20, 3 sets
Body weight swuats x 50

[bikeral]

Hi, Just checking in

Hope all is good.