Lifting like girls

First, Tom, I will of have flipped out on that song!

I finally got some sleep! Yay! I ended up having to go into school Friday. I was miffed because it was a mandatory meeting for the fraternity (honors, leadership, and organizational fraternity), because we started it on our campus, but the "president" flaked out on us, and never registered us with the college, then kept putting everything thing off .....unknown to us because we couldn't do anything because we weren't registered with the college.

Anyway, they set the meeting for 10 am, so I decided to workout after, headed in early to get some homework done. I got to the meeting at 9:45........at 10:30 I emailed everyone asking if we were still meeting. They said yes, people started showing up at 10:45. Now mind you I had to meet with me research professor at 11 am across campus. Needless to say, I was not happy. Then they spent 10 minutes trying to decide how we were to raise money. I kept saying we need to know if we are registered. Finally the "president " shows up, says she's resigning and we aren't registered. I say I have to get to class. The group starts demanding I stay. Omg! I was now livid. I flat out say, if you wanted the meeting at 11, you should have set it for 11, then I would have set up my class meeting for 12. Besides, we can't do anything because we cant register until Fall! Then I left. Not sure if I have been voted against it or not, at this point I don't care. As you can see, I am fed up.

Then I met with my professor, did the research on articles she needed, and got home about 1......and crashed, woke up with a fever Saturday about noon......at which point my youngest is standing over me saying I need to take him to the ER. Turns out he was hit in the face with a dodge ball Friday, and his back is spasmodic. Doc said he had mild whiplash. Seriously? Wow. I am not sure if I am more surprised that he has whiplash.....or that he was hit hard enough to have it and the school never notified me?.....

So, in ever got my workout in,and I am now two days (1 workout) behind. My fever is gone, so going to do Friday's workout today, and go from there. Might workout better after all, this slight change means leg day is now Thursday. My question to you is (because my Thursday's are so intense), can I do back and triceps on Tuesday, and then legs on Wednesday? I don't work Wednesday, and my class doesn't start until 4 pm. ......then I could go back to Friday-Sunday-Tuesday regular routine.

Thanks.......sorry so long......

waving to everyone....missed all of you!
 
Lib, that combo is kinda a push/ pull thing and ought to work fine! I combine w/o a lot to make up missed days, and the truth is that it's YOUR bod, and you can abuse it anyway you like!!! I try to alternate push/ pull type w/o and that is what you are doing by combining the two, and leg day is a perfect upper body break. ( albeit a painful one!!) We sometimes must accept the fact that others can be idiots!! Abusing ourselves is with iron is often the perfect therapy...hang in there! Many schools have banned dodgeball, but I'm surprised they didn't call, hope he feels better.
 
Thanks, Tom! That's what I thought, just wanted to double check.

Chest, shoulders and biceps done! It helps so much having the dvd's!! I just wish I had a better idea of the time on it. I like knowing I'm half way, it gives me extra umph! Lol. I will get over that though, as I learned that by not having the time I was focusing more on the full move.

Note to self: do not miss chest days......the push ups seem harder again!

My son is moving better. Which is good. I had him soak in an epson salt warm bath. He's asking for another. Lol.

Have a great day. Of to read for the next 8 hours........I really hope it doesn't take that long.....
 
Hi all,
I've had a cracking weekend....must get back to clean eating and heavy lifting, though before I explode!

Lib, sorry to hear about school trails and tribulations. How frustrating.

HTS for me today. Not sure whether it was having 2 days off, having eaten too much, or wearing a lifting belt, but my front squats felt (almost) easy. Yay!

What do you all wear your belts for? Just squats and deads?

The temperature has dropped here, so I feel the need for a heated barbell!!!

Hope everyone's off to a good start this week
Xxxx
 
Looks like I get to lead off! The benches were busy at the Y today ( holiday) so I did back instead of chest. Chin ups 2x8, 1x5 holding a flexed arm hang for 30 sec and 1 set wide doing some typewriter shifts. 3x8 inclined sit ups, 5x8 low bar wide rows at 140#. Next I was going to do some technique type deadlifts and started 185x10,205x5, 225x5, then went 255x5,295x1, then Roz got in my head and I got a new PR at 310x1.( dammit Roz, you're going to kill me!) I'm REAL sure mine was uglier than yours! I really need to forget the Y chromosome and work on technique on these.lol! Next was wide grip pulldowns 3x8 at 120#, 3x8 hyperextension, dumbbell pullover using 40's x12 x10 x8 and finished with 3x8 supported leg raises. Tomorrow's a travel day, but will try to do chest when I get home. Hope all my sisters have a great start to their week!! ( ps..guess I didn't lead off)
 
Justinef said:
Our posts crossed!
Great deadlift, Tom. I have to ignore any # Roz has mentioned during my workouts.

I'll let you know if working on technique helps with PRs, if I ever get to try any!!!
Click to expand...
Justine, I figure if I say I'm working on technique, not much will be expected!!! Sounds like your weekend was great, I need to use the belt more too...Didn't have one here...funny, it didn't even dawn on me until your post!! I'm too old to do this stuff, can't even remember the belt, probably would have "weenied out" if it had occur to me!!
 
Hey crazy commandos!
I'm cracking up here...
Justine, great work on front squats! Also, I'm sooooo not worried about you 'exploding'. You can just walk 75 miles and call it good. ;)
Tom, a beltless PR at 310, dang! Great work!!!

Lib, ugh, so sorry about the dodgeball and school woes. Lifting makes everything better, right?!
I think legs and back, etc. on consecutive days sounds fine as long as they don't both involve serious deadlifting/low back stuff. You might run into this in Meso 3 if you're doing squat rack legs... I'd be less worried in Meso 1, but it's worth being aware of so you can hold back if you feel you're overdoing it with the low back.

Dawn, feel free to 'say' hi whenever you like! ;)

Karen, Lisa, I know you're killing it!

I tripped on a Christmas toy (dang you, consumerism!) and 'bonked' my hand, so I had to take it easy today as it's still pretty swollen.
I'm also starting my cut, which will be easy for a little while as I'm just eating less earlier in the day (which isn't too hard for me).
Sooo... I'm basically (tentatively) planning a 16 week program that's loosely based on the Juggernaut program, more on that later as I'm dealing with a naughty toddler here. I'm going to add in an extra squat day, because I need it.

Today was squats 115# 4x10 and 1x15 with relatively short rests, no belt. (BTW, Justine, I basically only use the belt on squats and deads over 80% of my 1RM).
RDLs, 110# 3x12, kept it light due to my hand
Walking lunges, 2x30# for 3x20 steps (Lisa, no pain on these, woo!)
Weighted planks 3x30 sec with a 25# plate on my back (thanks, DH!)
Then I did plyo hiit 1 (no warm up) to get some explosive LB work and cardio in. Totally humbling.

Must run ASAP -- 'talk' soon!
Roz
 
Hey everyone! My guests are off doing their own thing. So popping in for a couple of minutes. Waving and a big welcome to Dawn, my daughter does crossfit. Loves it. She's as strong as an ox. Tall, and muscular. Great job, everyone. I'm kind of getting antsy for my guests to leave. Not that I don't love their company, but we haven't stopped eating, and I haven't even lifted a dumbbell. I hate this feeling. I am thinking about taking my routine in a new direction. I will be starting a new rotation next week. It's a routine that I did about five years ago. It's called "Kettlebell Burn," and it's by Geoff Neupert. (sp) Great results. My husband gave me six new kettlebells for Christmas. Have to put them to good use. The routine is only three days a week, so I'm going to have to fill in a couple of days. Probably not necessary, but you know how we are. Three days a week, just doesn't cut it. I followed the routine and eating plan, last time I did it. Gained muscle, and lost fat. So here's hoping. Like I stated above, you guys are always kicking butt, you're the best.
If I don't post until next week, have a great week, all.

Take care of your hand, Roz. You will definitely need it, when you compete!!!
 
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Karen, the KB rotation sounds good. I'll be looking forward to the detail!

Bench press day for me today. Nothing spectacular (4x6@ 40kg), but a pause at the bottom made it harder. HTS makes you work for your reps. There was also a superset of goblet squats and overhead reverse lunges - left me breathless. And 3x12 db skull crushers @11kg seemed OK, until I realised the rep count was 323. Ow.

I'm off to Portugal on Sunday, but I'm thinking I may need to start a cut on my return.....
 
Yowza, take care of that hand, Roz! Parenthood is hazardous to our health! Tripping over toys, shoes (eventually backpacks and schoolbooks, as they grow older)! What a nuisance! :) Seriously, take care of that hand. Is this the Universe's way of balancing things out, now that you can do those walking lunges and other lunges pain-free? So happy to hear that! Hoping your hand is better today. Enjoying your deload?

Karen, gotta use those KBs. No Christmas gift should be left unloved. I'm with you--I can't do any rotation that only requires 3 days/week. I must add more. I'm okay working out 5 days/week, though I prefer 6 for my own mental sanity, but 3 days/week is not enough...unless you are Tom the Volume Terminator. ;) Good luck surviving the rest of your week with house guests. Even when you love 'em the togetherness time can still be too much!

Justine, Portugal? So jealous! Business or pleasure? Live it up! Do you plan on bringing your exercise bands or gliding discs or something? Or will you just walk a bazillion miles/day? Agreed that pauses in the middle of a rep for any exercise makes it much harder. Good job on HTS!

Lib, sheesh, you've been through the ringer! I agree with what others said about spacing your STS workouts. Especially with what Tom said-- "it's your body and you can abuse it however you want!" You are going to be feeling some leg DOMS tomorrow!!! Gotta love it. Hope the weather cooperates with you.

I felt like a run yesterday--Who am I??? I used to love running but now I hate it. But I went with the feeling and did a "fast" (for me) 4 miles and then walked 2 more. Only took an hour. Today I did the Live I had wanted to do on Saturday but was prevented from doing due to Internet issues...Total Body Tone Up Live (12/17/2015). A more gentle TB workout. Just what I needed today.

Make it a great Tuesday, friends!
 
Hi commando pals!
Pardon me for being brief today, toddler madness continues (cute madness, but high-maintenance madness)!
Great job everyone!!
Karen, KB stuff sounds great. Can't wait to hear!
Justine, 40 kg paused bench for 4x6 sounds pretty dang impressive to me! And any tempo triceps work is just plan evil. 11kg?!
Lisa, I love that you ran yesterday! :) Great workout today, too.
Tom and Lib, you're killing it as always!

I was able to bench today -- pretty sure it's just a bad bruise. The only thing that really hurt was one-arm rows so I subbed for those. I tested chins, which were fine, so I think it's just hand position? Anyways, I needed to lift today, and it felt OK, not really worse than writing with a pen, so I went for it. Hoping I don't regret it, but so far I think it's fine.
Bench 80# 4x10, 1x13
Spoto press 70# 3x12, 1x10
Superset of lateral raises, skullcrushers, and alt hammer curls.

That's it! :) Must run before my house is torn apart...
Roz
 
Justine, I have never been across the pond, sounds like a great time!! Karen, kettlebells are an amazing wo, wish I had the ambition, they are hard!! I have a few that I have used sparingly and they are beyond me! You can call this week "kettlebell load week(justifies the goodies!) Roz, glad for the news on the hand!! Nice volume on a deload! Lisa, I haven't run 4 miles since school!!! and that would be accumulative!! Congrats on getting that done. Lib, we got to drive in the stuff from the airport....yuk!! Hope its not too bad where you're at! I got in a good chest wo after I got home. 15 sets of flat bench, working on depth, the heaviest set at 195 x 2, it was NOT deep, but the others were pretty good. On the way down, I did 3 sets at 175 x5x3x2 165 x5x4x3, 155 x5x5x5 and 3 sets of inclined bench 135 x7x6x5 115 x10x7. I finished chest work with pushups, x20 x15 x15. I did 5 sets of abs, pulley crunches x 3 sets and 2 sets of seated knee ins. Sounds like all is well in Commando land!!!
 
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