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

[Giggle]

You make m laugh Tarmyg!
And I guess that's a good thing, for someone who's name is Giggle.....

[DCI]

Thanks DCI. It was nice of you to check in!

Only spotted your reply now looks like you are getting back into your stride now, keep the pressure on now. Great work

[Giggle]

Shoulders -
Seated db press - up to 30's x 8
Seated rears with 35's x 10, 3 sets
Upright rows - 50#BB x 8 on the top set
Seated laterals with 10's - 5 sets of 10 with 20 sec rest
Rear pec dec - 5 sets of 8 with 20 sec rest

[Giggle]

Yes, so much better! You look like you're doing real good too, when I see your posts in Marcus' thread.
Let's both of us keep it up!

Only spotted your reply now looks like you are getting back into your stride now, keep the pressure on now. Great work

[DCI]

Ahh ya its all building now, the diet, training and being strict with myself is working. The holiday was needed to hit back kinto it hard. My legs are ruined from weds lol

[bikeral]

Hey giggle see you are still killing it. Like the new Avatar

[Giggle]

Thanks Al. At my age, I can't afford to back off. Plus, you know I love my gym time.

[GirlyGymRat]

i am still alive. LOL

[Giggle]

Hi there! You survived?? Whew - I've been worried. Take care of yourself while you're getting your strength back.

i am still alive. LOL

[Giggle]

Back - this was really excellent. I pictured Marcus telling me to get mad at the weights - to kill them - to keep lifting until I couldn't do - even - one - more rep. To never give up on the lift.
Oh man, it was great! Everything was heavy today
Wide grip pull downs, last set was so heavy I could only do 6 reps, and then RP for an additional 3 reps (not full ROM tho)
Close grip pull downs - HEAVY - on last set I just barely squeaked out 5 reps - back was so tight
Pull ups - 3 sets of 5 with body weight, then 2 sets of 7 that were assisted
BB bent over rows - worked up to BB plus 35's x 6 plus 2 RP
Low pulley rows - x 8 on the top set
Below the knee deads - 3 sets of 10, then last set was x 12 with RP

An excellent day, and a good lesson to myself that I CAN do fine in my own gym - without all the outside influences that I worried about at first (not much equipment, no spotters, no music).

THANK YOU, Marcus300!!

[DCI]

Great job you are in a roll

[GirlyGymRat]

Giggle. No music? earbuds and a song list can be incorporated at home!?!

[Giggle]

Yeah you're right I need to work on that!
Tomorrow's legs - need some tunes

[bikeral]

Yeah you're right I need to work on that!
Tomorrow's legs - need some tunes

I like heavy metal to get me in a blood pumpiing, iron tearing mood.

Love the new avatar.

[Giggle]

That's what I need to do - have fun with it and focus more!

[GirlyGymRat]

That's what I need to do - have fun with it and focus more!

I wasnt using music when I first joined here until GB suggested to me to avoid the trolls at the gym. Lol. Now I have Several playlists depending on my workout. One for running. One for lifting. One for stairmaster and always adding new ones, pulling back in others. Love my music. Can't workout without now !!!

[Giggle]

Legs tonight...
Squats up to 215, then some work sets of 2 at 205. Felt strong tonight
Stiff leg deads, 4 sets of 10 with squeeze at the top, got up to 100#
Leg extensions, work set was x 8, then partials at the top, and 5 at the bottom - holy hot burning Batman!
Lying curls - about the same, top set was all out, with partials and rest pause
Calfs standing, with 105# x 10, and rest pause
Stiff and tight already by bedtime

[GirlyGymRat]

Legs tonight...
Squats up to 215, then some work sets of 2 at 205. Felt strong tonight
Stiff leg deads, 4 sets of 10 with squeeze at the top, got up to 100#
Leg extensions, work set was x 8, then partials at the top, and 5 at the bottom - holy hot burning Batman!
Lying curls - about the same, top set was all out, with partials and rest pause
Calfs standing, with 105# x 10, and rest pause
Stiff and tight already by bedtime

Now that's a leg workout! Nice.

[bikeral]

Legs tonight...
Squats up to 215, then some work sets of 2 at 205. Felt strong tonight
Stiff leg deads, 4 sets of 10 with squeeze at the top, got up to 100#
Leg extensions, work set was x 8, then partials at the top, and 5 at the bottom - holy hot burning Batman!
Lying curls - about the same, top set was all out, with partials and rest pause
Calfs standing, with 105# x 10, and rest pause
Stiff and tight already by bedtime

Nice workout. Kill it.

[Giggle]

Thanks guys! I was a good one. Chest tomorrow, and we'll see how it goes.

[bikeral]

Hello Giggle, just checking in. All good?

[GirlyGymRat]

Hello Giggle, just checking in. All good?

^^^^ x2

[Giggle]

Working hard in the gym - and at the table haha.
I'm managing to hit every body part about every 8 days or so, but it's working anyway. Life is just busy, and then with the holidays!
Did legs on Saturday - and they're STILL sore. More on the quads, and less so for hams.
Tonight was back -
Deadlifts first, got to #275 finally!!
Hammer high rows - last set was a drop set
Hammer lat pull downs - last set was partials at the top, and then at the bottom
Cable rows - heavy, 2 sets of 6 with rest pause
Lots of abs

[Giggle]

Bis and tris this morning...
I just realized that I rarely post arm training. I DO do it - I just don't think it's that interesting. Today felt great, with a good pump, and made me think to write it up.

Wu, then DB decline tomahawks
Close grip bench press to failure at 6, then got a few more assisted reps
Rope press downs 5 sets of 8-10, with very little rest
DB curls supersetted with DB hammer curls
BB preacher curls - also with assisted reps at the end
Cable curls - (same reps as the rope press downs)

[Giggle]

What a week!
I did more powerlifting just to see where I'm at. The next meet is the end of January - so about 6 weeks away. Did better than expected:
Squat 220
Bench 155
Deadlift 275!
Will get back to true bodybuilding next week and hit the weights hard

[bikeral]

What a week!
I did more powerlifting just to see where I'm at. The next meet is the end of January - so about 6 weeks away. Did better than expected:
Squat 220
Bench 155
Deadlift 275!
Will get back to true bodybuilding next week and hit the weights hard

WOW I wish you were in my gym so you could show the little boys how to lift.

[Giggle]

Thank you for stopping by - you always make me laugh.
Truthfully tho, there's plenty of girls that lift more than me. I know that! I only can do what I can do....
But thanks!!

[bikeral]

Thank you for stopping by - you always make me laugh.
Truthfully tho, there's plenty of girls that lift more than me. I know that! I only can do what I can do....
But thanks!!

Believe me I know guys that struggle DLing 275.

Keep at it.

[Giggle]

Well the holidays are over and it's time to get back to work - at the table and in the gym!!
Only did shoulders and arms so far this week and plan to hit the rest over the next few days. It may mean that I do two-a-days, like the old times.

[GirlyGymRat]

Well the holidays are over and it's time to get back to work - at the table and in the gym!!
Only did shoulders and arms so far this week and plan to hit the rest over the next few days. It may mean that I do two-a-days, like the old times.

I am looking forward to the new year. Holidays are hard. Bad food everywhere!!! Too much wine. Cocktails. Not enough water. A few more days...come on January!!!

[DCI]

Believe me I know guys that struggle DLing 275.

Keep at it.

What he said, even I don't go much above that when DL'ing tbh just too much potential to get yourself into trouble very impressive on the 3 big lifts.

[bikeral]

Well the holidays are over and it's time to get back to work - at the table and in the gym!!
Only did shoulders and arms so far this week and plan to hit the rest over the next few days. It may mean that I do two-a-days, like the old times.

Play time is over. Lets see those heavy lifts.

[Giggle]

Thanks for the reminder Al! I did need a lecture. Too much playing around, and not enough work.

[Giggle]

Yesterday I did back -
Deads up to 280 x 1. It's my grip that's failing, not the weight. Got to work on it.
Low machine rows, last set was a triple drop, perfect form, but not so heavy as last week.
Lat pull downs with the D bar. rest pause on the top set.
Face pulls 3 straight sets going up in weight
Machine assisted pullups, 3 sets
Machine shrugs - some guy had left 2 45's on each side, and I just barely got 6 reps, 2 sets
Great back day!

[Giggle]

Thanks DCI!
Next month is the meet I've been planning on. Hopefully the weights will continue to go up a tad.
After that I'll get back to more hypertrophy focused training.

What he said, even I don't go much above that when DL'ing tbh just too much potential to get yourself into trouble very impressive on the 3 big lifts.

[GirlyGymRat]

Yesterday I did back -
Deads up to 280 x 1. It's my grip that's failing, not the weight. Got to work on it.
Low machine rows, last set was a triple drop, perfect form, but not so heavy as last week.
Lat pull downs with the D bar. rest pause on the top set.
Face pulls 3 straight sets going up in weight
Machine assisted pullups, 3 sets
Machine shrugs - some guy had left 2 45's on each side, and I just barely got 6 reps, 2 sets
Great back day!

I have seen some fellas strap their hands to the bar. Not sure if this would work for you but seems they might be doing this for the same reason?!?

I like having "events" to set goals to a date. Just a little something extra to keep a focus.

I sign up for the cheering squad! HYN!!!

[DCI]

Thanks DCI!
Next month is the meet I've been planning on. Hopefully the weights will continue to go up a tad.
After that I'll get back to more hypertrophy focused training.

Great job you should do really well at that weight very impressive

[Giggle]

Hi GGR. That's true about using the straps to help out, but in the meet they aren't allowed, so I better stay away from them for now.
Thanks - you are officially signed up to cheer haha. I agree about goals - always think about short- and long-range goals. It helps so much!

I have seen some fellas strap their hands to the bar. Not sure if this would work for you but seems they might be doing this for the same reason?!?

I like having "events" to set goals to a date. Just a little something extra to keep a focus.

I sign up for the cheering squad! HYN!!!

[Giggle]

Bis and Tris -
Tricep overheads - 2 hands, with 25 x 15, 35 x 10, and 45 x 6 with 3 more rest/pause
Tri press downs with close grip handle, drop set
Close grip bench, 3rd set to failure, with triple drop
BB curls up to the 52# bar
Incline curls, only to the 20's with rest pause
Machine curls with partials at the end
Used a FST protocol at the end of most exercises - 5 sets of 10-12 with very little rest

[Giggle]

Chest -
Flat bench - smith machine, slow on the negative. 3 sets - last set with rest pause and negative work
Hammer machine incline press with partials on the last two sets
DB flyes and cable flyes, back and forth - to failure
Tired and tight tonight!