Lifting like girls

On the road to a stronger me! Today was what they call a "medium day" HA!! Medium day calls for 5- 7 sets in the 3-5 rep range at 80% 1rm. I did 7 sets after some warm up sets and I did a finishing set as well (not called for).....11 sets in all. If I raise my 1rm 5# last week it should have been 7 sets at 172, so I used 175 (up 5# from last week)and did a finishing set at 155 (guess I thought I needed it). That extra 1-2 inches, down really changes things, puts a lot of strain on the shoulders and I'm not sure that is good, but so far, so good.....still here! The accessories call for 4 sets of 4 exercises in the 5-7 rep range. For back I did 4 sets of 1 arm cable pulls and moved the weight up 5#. For shoulders, seated db presses and I moved the weight up 10# (60's) for 2 sets and 5# (55's) for 2 sets. ez bar curls I bumped up 10# (110) for 2 sets and back to 100 for 2 sets, then did a finishing set of lighter db curls cause I just wanted to! For tris, I bumped up the weight 5# and did 4 sets of pushdowns, I pretty much "strained my milk" on the accessories but it felt good! I want to get as strong as I can before the INEVITABLE! Friends, I hope me documenting weights used isn't misconstrued as bragging...I certainly am NOT proud of my bench or presses (or much else either) but it does keep me accountable and I do show up.......well...most of the time! It's embarrassing NOT to have the first number in my bench be a 2. (been hanging around my kids too long!) I get on instagram sometimes though and when I see what people do there, it makes me feel pretty pathetic! (fake weights.....I wish)!!! The good news is that most of them aren't pushing 70, so some solace in that.! . I say "keep on trucking till you run out of gas" !! It's Friday...OFFICIALLY! Have some fun ya'll!
 
Ugh, leg day 2, and I added a set to all excercises EXCEPT rev lunges (on the thought of a fourth set, thutt said emphatically.."NUPE, if you want to sit on me the next couple of days, DONT DO IT"!! Upper leg was db squats (50"s) x8x8x8x6. gob squats (50#kb) 4x10, sumo squats (90# db) 4x10, and rev lunges (30's) 3x8. For calves, db calf raises (90's), 4x20 and unweighted single calf raises 4x20. It's a little funny, but I am so stiff when I start legs that I think I CANT DO THIS, but things loosen up as I go and, except for being "freakin fried", I feel better!! (if only temporarily, cause I know what's coming....misery!) It is Saturday and I hope ya'll get to enjoy it. I've been watching some conference tournament basketball, don't care AT ALL about the NBA, but some of the college stuff is great!
Have a great weekend friends!
 
Just a quickie ab day, cable crunches x 20 / alt knee to chest in plank position x 100 and did the series 3 times...pretty good burner for a short and sweet w/o! Tomorrow starts week 3 of the bench program, and picking up DW at the airport. She has been in Texas 2 weeks visiting her brother and leaves again for Fl to watch kids over Spring break....I may have to take a pic so I will recognize her!! Hope the weekend has been kind to y'all!
 
Karen, I think I've said this before, but whatever Tracie is doing it's WORKING! She looks so amazing. I just can't buy any more DVDs. Still haven't used the newest Cathe stuff. Have you knocked off a decade after yesterday's Callanetics??? I don't knock it. Gotta love variety. Plus you're using those DVDs!!!

Tom, this is your exciting time of the year, March Mayhem...um, I mean, Madness! Enjoy! Good work getting those legs in, despite not feeling the leg love. Can't believe you're already on week 3 of your program. LOL, yes, snap a pic of your DW. She's quite the adventerous woman, all those trips! Or maybe she just needs a "Tom break?" hahahaha!!!

I can't remember when I last checked in. I'll start from Thursday, which was Ramped Up Upper Body. Friday was Kicks and Jabs Live. Saturday was Athletic Training from the Low Impact Series. Oh, this workout still slays me. Not as bad as Afterburn, Miss Karen (because I'm not as bad a$$ as you), but still it hurts!

Have a great start to your week tomorrow!
 
Interesting heavy day and I made some changes. Bench was up first (as it always is with this program) and I did warm up sets at 115 135 155 and when I got to 195 it was just too much strain on the shoulders...I have been trying but last week I did 195 and had to drop to 190 for the same reason...therefore I got out my bench block and put it on the closest to chest setting and moved the weight up to 200 and it was great! So I decided to do 205 and did my 5 singles at that weight...and shoulders gave me a kiss! So, I have decided that good form is NOT worth seeing my son for shoulder surgery. I'm not competing so I am going to do what seems healthiest. I had to let the weight drop on to my chest and get it on the bounce because I couldn't have a lot of weight on the shoulders in that low position. I remember Cathe saying on sts that you don't have to go all the way down and since she is the expert, I'm listening! When I first got the block, this setting was painfully low and I quit using it, so progress was made by forcing myself down, it's just as the weight goes up it feels like injury is eminent! My next 2 sets were 20# heavier than last week. doing 3 triples at 195 and 175 x 7x7x6 (last week was 175 and 155). I figure that using the blocks raises my 1rm about 20# so I will use the new 1rm to calculate my workouts. (well that was windy lol). For accessories, the program calls for 3-5 sets of 5-7 reps so I did 4x7 reps of chin up, side lat/front raise, pushdowns and db curls. I dropped 10# and did an extra set of db curls as a finisher...couldn't resist!
Hope y'all survived the weekend and Monday as well. I'm off to pick up DW...she said bring a coat..guess she didn't need one at 90 degrees! Make the clanging iron noises my friends!
 
Hi everybody. Seems like ages since I posted here. I think I'm in a nostalgic mood, not sure what else to call it. Anyway yesterday was The Firm classics, volume 1 with Susan Harris. I remember when I bought The Firm Classics, the word was that these were the greatest workouts ever done. I was heavy lifting 100% of the time, and teaching classes. After watching these, I thought these were very silly, with over the top drama. The way they spoke about lifting a 5 lb weight was like reading Goldilocks and the Three Bears to your kids. Full of drama and excitement. I did keep them, and I am glad I did. I still have a VCR that works, and evidently I got a wild hair, yesterday. Susan moves very quickly from exercise, to cardio, to floorwork. If you haven't done the workout since 1987, it's easy to miss the first couple of reps. I will mix these in on occasion. I am moving to a mish mosh kind of schedule. Still heavy lifting, just not all the time. I have a whole rack of VHS, some of them are Cathe, that I have replaced with DVD. Just hope the VCR doesn't go toes up any time soon.
I'm not working this week. It's my birthday week, and I just can't work on my birthday. Evidently the whole week. My DH is leaving for Puerto Rico tomorrow morning. Checking out a contract for their electrical grid. He will be home on Saturday. So we will celebrate then.
Make it great, guys!!
 
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Karen, Happy Birthday week to you! LOL, adore the fact that you've still got a functioning VHS player. My DH and I finally chucked ours, maybe 2 house moves ago? It still worked. Hope I don't regret it in the future. But rest assured that those Firms can be purchased on DVD. I went through a Firm phase during my pregnancy with DD2. I liked them! Plus, I've got to say it again...Tracie Long is doing something right, so why not go back to where it all began? Hopefully your DH can help get Puerto Rico back on track in terms of having functional power again. Those poor people have been through so much. What will you do to celebrate this week, besides not working? You can still have loads of fun while your DH is out of town... perhaps, more fun, at least in the sense that he probably wouldn't want to go for a pedicure with you!

Tom, I don't think you're bragging when you post your weights. I love seeing what you're up to. And I think you're smart to not go too wide and low with those bench presses and flyes, etc. Cathe also says you work your shoulders more when you go below bench height, so no need if what you're really targeting is your chest. Seems like you're enjoying your program!

Yesterday was another Live Leg workout, High Step Legs and Core Live from June 2017. It was tough! Today was a Fitness Blender Upper Body.

Have a great day, and Happy Birthday week to Karen!
 
I "no showed" today..sore back, not much sleep = alarm reset and...NO SHOW!! I will just throw some legs in on Thursday along with abs. I got a "bone cracker" appointment for Friday and we will see if that takes care of it. I don't have trouble with chest and upper body work, but legs seem to be an issue...or maybe I just ignore it on upper body work! lol! I did buy a knee compression sleeve for the right leg so I am ready to give it a try.
Karen, HAPPY BDAY WEEK TO YOU....and many more.....but you still aren't going to catch me (not that you want too) Sounds like hubby has a big opportunity to help those people out, hope it goes well! I got tickled with you guys pulling out the firm and the old vhs classics (Lisa cheated and upgraded to DVD's). I remember watching the infomercials, seems like forever ago...(Lisa, you were probably in kindergarten) Ha ha!! I had some old vhs tapes, including Cathe's slow and heavy, but I think I may have fried my players doing game film editing on the kids football and basketball tapes.
Well, promise to be back at it tomorrow (though NOT legs) but will touch them twice this week...scouts honor! ( I was one yunno..at least a cub scout)! Have a great "midweek" y'all.
 
Yesterday was another VHS workout. "Body Art (Alignment Reshaping Toning) by Marianne Nicolosi, 1995. It's all weights, and it reminds me of a class I taught about the same time period. It's 75 minutes in length, and it's total body. She uses a band that came with the video, and dumbbells. I had forgotten about this, until I started plowing through all my "stuff!" I would really hate to lose some of these tapes. This one was not transferred to DVD, but DH is "sure" we could find a working VCR, just in case ours "gives up the ghost." I've recommended he remove his tin foil hat on several occasions. That's what happens when you live in a bubble called work. Maybe he could build one. Uh huh!
Good work on the weights, Tom. We'll let you slide on the leg day, but DON'T DO IT AGAIN!
Lisa, I always follow your lead on the "Cathe Live." We seem to have the same taste. Keep em comin'!
Just got back from the airport. Will talk with y'all later. I lived in Dallas for awhile, many years ago. My next door neighbor would call for her son, "Greg, y'all come in now!" Wasn't sure how many kids she had, found out she had one. People actually do say y"all! Keep it up, Tom. I actually know what you're saying!
 
I am posting now BECAUSE it will make me go lift!! I reset the alarm yesterday, but FORGOT to set it to 5 and I overslept this morning...TRUE STORY, SO............I am going do my Wed (light day for chest) and accessories. I know, now that I have posted it, I HAVE to go!! GOIN IN!!!
 
tslop49 said:
I am posting now BECAUSE it will make me go lift!! I reset the alarm yesterday, but FORGOT to set it to 5 and I overslept this morning...TRUE STORY, SO............I am going do my Wed (light day for chest) and accessories. I know, now that I have posted it, I HAVE to go!! GOIN IN!!!
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Let us know if we need to throw you a rope!


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Done did it!! Bench called for 3 sets of 5_7 at 60 _ 65%. I opted to go to about 73% 1rm, but on the first set I screwed up and instead of using 170, I put on 185 and thought " this feels heavier than light day should". I had, after the last warm up set, added 2 tens and 2 fives instead of 2 fives and 2 2.5's Geeze...math refresher PLEASE!! For accessories I did 3 sets of 1 arm cable pulls, db shoulder presses, pushdowns and ez bar curls. At least my " guilt trip" is over! Tomorrow is core and the dreaded legs!! Slacker out!!
 
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Today was a short leg and ab day. I bought the compression knee sleeve but forgot to put it on! Anyway, today was 2 sets of db squats, gob squats, sumo squats and rev lunges, followed by 3 sets of cable crunches, 3 sets of side planks, then 2 sets of heavy db calf raises and 2 sets of single leg calf raises. I shortened the leg sets, but it was all I wanted today, this old, stiff guy definitely suffers with leg workouts! Just seems like everything is uncomfortable..arthritis I guess....move it or lose it though! My Bball team plays today at 1:00 in the NCAA's, glad I am off!
Be better than me my friends!
 
Today was my own made up workout. Back shoulders and glutes. Gave myself a beating I won't forget. (doesn't take much these days) But it was a good one, and right now, I'm trying to forget. What is it about glutes, shoulders and back? Oh I know, they're my favs!
This intermittent (is it ent or ant? I think it's ent. Ok, never mind) fasting has become quite easy. I can go the whole day without feeling hungry now. Sometimes I wake up with a slight headache. Don't know if it's my body telling me to knock this off, or what. Today is a fast day, and I'm wondering when I'm going to feel hungry.
Take care, and be good!
 
Karen, yep, Tracie Long is 'nuff said. I think every clip of hers I have seen looks very metabolic in nature. I love that kind of workout. I need to know the sequence of today's workout. I bet it was awesome! Yeah, I think it's ent ..intermittent . Sounds like it's working it's magic. Sending you more happy birthday hugs!

Tom, proud of you for getting it done yesterday after a rough start with the alarm and then going through with today's leg workout, too! Did your team win?

Karen and Tom, my fave use of "y'all" is "all y'all." Cracks me up!

Yesterday was Step Blast, a great Cathe oldie. Today was Total Body Tone Up Live. A great workout that didn't kill me, which is my goal these days!

Happy Friday EVE!
 
Well today was medium day (medium my arse!!), warm ups at 115x5 135x5 155x5 175x5 and the workout called for 185, 7 sets of 3-5 so I did 7x5 and the last rep was a "gut check...but I made it! I added a last set of 155x8 as a finisher. 12 sets and I felt it. For accessories, it calls for 4 sets of 5-7 so I did 4x7 chins, next were seated military (BB) press and I only did 2x5 at 115, then 2x5 at 105. My front delts were fried from all the bench..all I could do! For tris I did 4x7 skullcrushers (50s) and 4x7 ez bar curls (100). I feel like I really get an upper body fry, 3 days a week, doing these w/o's...now if I could muster the same intensity for the 2 leg days! It's Friday, DW headed off to grandkid sit and I'm sure their weather will beat 40 with rain and 40 mph winds, which is what I've got! I'm off to feel sorry for myself, but just don't feel like I can be gone 12-14 days....especially with 6 of them being in a car! She prefers to drive, but that logs a LOT of glute/ leather contact and besides...I GOTTA LIFT!!
Have a terrific Friday Y'ALL!!!:)
 
I have reduced myself to a quivering, gelatinous mass of lifeless protoplasm! That may be SLIGHTLY overstated, but I am bushed. This workout which would probably be a walk in the park for you guys is a near fatal event for me! Today was 16 sets of legs and 8 sets calves, starting with db squats; 50s x8, 60s x8, 70s x8, and back to 50s x8 ( these were A2G). Next were gob squats 50kb 4x10, static lunges 40s 4x8, sumo squats 90 4x10. For calves db calf raises 90s 4x20, and single unweighted calf raises 4x20. I did use my new knee sleeve and it did help. This wont be pretty for a few days, hope I can do it again Tuesday. Tomorrow will be some abs, pretty much only abs. I did go to the "bone cracker" yesterday and she did say I was a little messed up...did some things which felt great...hopefully will improve things, I would like to get back to doing some dead work, but I have been a little hesitant. Off to watch some more Bball, my team is still in it...hopefully will be after today! Last night a 16 seed beat a 1 seed and not just a 1, but THE #1 seed in the tournament! First time a 16 beat a 1....EVER!
Have a great weekend Commandos!
 
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