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

**Giggle** · 08-09-2013, 04:02 AM

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

**largerthannormal** · 08-09-2013, 12:28 PM

Originally Posted by Giggle

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!

**GirlyGymRat** · 08-10-2013, 10:56 PM

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?

**Giggle** · 08-11-2013, 04:15 AM

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!

**Giggle** · 08-11-2013, 10:32 AM

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...

**GirlyGymRat** · 08-11-2013, 07:48 PM

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.....

**Giggle** · 08-17-2013, 08:00 PM

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!

**Giggle** · 08-17-2013, 08:05 PM

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

**Giggle** · 08-17-2013, 08:11 PM

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.

**Giggle** · 08-18-2013, 04:56 AM

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!

**GirlyGymRat** · 08-18-2013, 06:40 AM

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!!!!!

**Giggle** · 08-20-2013, 05:03 PM

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!

**Giggle** · 08-22-2013, 06:52 PM

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

**Giggle** · 08-25-2013, 05:17 PM

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!!

**GirlyGymRat** · 08-26-2013, 06:59 PM

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. :/

**Giggle** · 08-26-2013, 07:29 PM

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.

**Giggle** · 08-26-2013, 07:33 PM

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.

**Back In Black** · 08-29-2013, 01:31 AM

Well done girl, pleased its all working for you. Keep it up

**Java Man** · 08-29-2013, 02:11 AM

Originally Posted by GirlyGymRat

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.

**Java Man** · 08-29-2013, 02:14 AM

Originally Posted by Giggle

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.

**Java Man** · 08-29-2013, 02:17 AM

Originally Posted by Giggle

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?

**Giggle** · 08-29-2013, 05:17 AM

Thanks BIB. It was nice of you to check on me. I appreciate your support!

Originally Posted by Back In Black

Well done girl, pleased its all working for you. Keep it up

**Giggle** · 08-29-2013, 05:21 AM

Originally Posted by Java Man

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

**Giggle** · 08-29-2013, 07:04 PM

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.

**GirlyGymRat** · 08-29-2013, 08:08 PM

thanks! appreciate it

Originally Posted by Java Man

Cheeks to ankles on hacks. Then explode back up. You don't need a lot of weight. These will make you puke.

**GirlyGymRat** · 08-29-2013, 08:10 PM

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.

Originally Posted by Giggle

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.

**kelkel** · 08-29-2013, 08:45 PM

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

**Giggle** · 09-01-2013, 05:02 PM

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!

Originally Posted by kelkel

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

**Giggle** · 09-01-2013, 05:13 PM

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!

**Back In Black** · 09-02-2013, 01:11 AM

Can I ask why you do both flat bar and dumbell and not just one or the other?

**Java Man** · 09-02-2013, 03:00 AM

Originally Posted by Giggle

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.

**Giggle** · 09-02-2013, 07:41 PM

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]

**Giggle** · 09-02-2013, 07:42 PM

Originally Posted by Java Man

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

**Giggle** · 09-02-2013, 07:48 PM

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!

**Back In Black** · 09-03-2013, 12:50 AM

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.

**largerthannormal** · 09-04-2013, 07:49 AM

Just checking in Giggle , looks like your doing great!

**Giggle** · 09-05-2013, 06:55 PM

Yep - I'm doing fine, thanks for taking a look in.
(I still like your name the best!)

Originally Posted by largerthannormal

Just checking in Giggle , looks like your doing great!

**Giggle** · 09-05-2013, 07:00 PM

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!

**largerthannormal** · 09-05-2013, 08:25 PM

Originally Posted by Giggle

Yep - I'm doing fine, thanks for taking a look in.
(I still like your name the best!)

It is quite catchy

**MajorPectorial** · 09-05-2013, 08:33 PM

Originally Posted by Giggle

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? ;-)