pardon me, but...

[makedah]

SO, temple.... Since you brought it up, what are you lifting these days?

I think you, circusgirl and I started WSB around the same time (am I right?) I'd love to hear how you ladies are progressing. I'm happy with how I'm progressing. I've changed up my goals somewhat and I'm working on my weakest links (shoulders, upper back, wrists) to help boost my numbers.

I'll go first!

first max efforts
bench (10/02)
65 1rm (50 3rm)
box squat (10/14)
90 1rm (65 3rm)
deadlift (10/28)
135 3rm (too tuckered out for 1 rm)

most recent max efforts
bench (12/04)
80 1rm (70 3rm)
box squat (12/30)
135 1rm (115 3rm) (new 3rm today - 125)
deadlift (12/14)
165 1rm (135 3rm)

If you want, you can check out what I was lifting when I first visited this site! http://boards.elitefitness.com/forum/showthread.php?threadid=143488

 

[b fold the truth]

LMFAO !!!!

Funny that you laugh at me being serious...I really do use your progress for motivation both for myself and for Cheese. MANY others do too!!!!!

B True

 

[cheeta]

Hey everyone,
Just give yourself props for living this type of Lifestyle, and give yourself props for having the power to let yourself live this type pf lifestyle. Have you ever took a long break from working out???? It feels so good to not have to go to the gym eveyrmoning at 545, or for that fact go period ya know??? so just being motivated enough to go to the gym deserves credit!

 

[Nonerz]

I've learned so much here on the boards...I've been consistently training with weights & cardio since the end of this past summer. I hired a personal trainer for 12 1-hour sessions and I have made reasonably good gains (and losses in BF ).

I've recently started to implement various PL type exercises into my training sessions. I train with coaching from bignate whenever I can so I can absorb as much knowledge of proper form/technique as possible. He's helped me to hit some pretty decent numbers...although compared to most of you chicks here, my numbers are very modest.

On a suggestion from another thread on the Training Board, I've been keeping a log of my workouts. Sorry for the loooong post.

Here's some excerpts:

Flat Bench - 12.16.02
105 x 4
(max was 115 about a couple weeks prior)

Squat - 12.17.02
135 x 12
135 x 8

ATF Squats - 12.27.02
95 x 10
105 x 10
115 x 8
125 x 6
135 x 6
145 x 4

Squat - 01.06.03
145 x 6

SLDL - 12.17.02
105 x 12

SLDL - 12.27.02
85 x 12
105 x 12
115 x 10
115 x 10
125 x 10
135 x 8

SLDL - 01.06.03
95 x 12
105 x 12
115 x 12
125 x 10
135 x 10
145 x 10
155 x 8
165 x 6

DL - 12.17.02
205 x 1

DL (Sumo) - 12.26.02
95 x 8
135 x 8
155 x 8
155 x 10
155 x 10
155 x 10

DL (Sumo) superset to pull throughs (x 12) - 01.01.03
95 x 12
135 x 12
155 x 12
165 x 12
165 x 12

 

[spiderwoman]

frustrated

I have a question about my back workout [done once a week]..
My lat pulldown is NOT going up... I wanna be able to do my weight so I can do pullups. I can do 115/6x3 and that's IT.
How can I bring it up?

I can do standing straight leg deads with dumbells @ 6/150lbs. for 3 sets. I know that the same muscles are not involved as in lats..... I do low rows at 110/6 and 120/4, pull-ups @120, and shrugs

tnx

 

[newgirl-chargeback]

MAN DO I FEEL WEAK! However that does NOT mean that I give up NOR does it mean that I am reluctant to know what others are doing, lifiting, pushing!

I love hearing what women can do ..... I never consider it bragging (there is way to tell what you do -- and there is a way to boast what you do). Spirit and sentiment in a message is just as important as content.

I guess if I were stronger I would post those numbers.....but I do not train to be a bodybuilder nor a PLer -- I literally STARE at those people in my gym. They are INCREDIBLE. I do not miss a bbing contest nor PL meet when held there -- and I make it my business to go root them on when members compete. I find it just incredible.

But I am a weakling! But being low on the totem pole here does not mean that I cannot appreciate the successes of others NOR does it mean that I feel badly about my puny-ness!

 

[JJFigure]

I never do 1 RMs, so I don't know what my max's are to be able to post. Plus, as mentioned previously, my lifts are continiously increasing, so posting my numbers this week doesn't mean they won't be different next week.

As far as doing pullups, the only way to achieve a pullup using your bodyweight is practice. I never felt pulldowns helped me with pullups - pullups helped me with pullups. And use a spotter - don't use those counterbalanced contraptions. I just suck it up and kept working on getting one rep on my own. After you get that first rep, you find you'll be able to do more than one rep within the next couple pullup sessions.

Here's what I'm planning to use for weight today:

DB rows - 4x4 @ 70 lbs.
Pulldowns - 4x4 @ 130 lbs.
DB Incline Press - 4x5 @ 45 lbs.
BB Military Press - 5x3 @ 70 lbs.
DB Tricep Rollouts - 4x5 @ 15 lbs.
Seated Side Laterals - 3x6 @ 15 lbs.

I'll probably superset the triceps rollouts and side laterals.

Tomorrow is hams/quads/biceps/low abs:

BB Front Squats - 4x5 @ 145 lbs.
RDLs - 4x5 @ 205 lbs.
Cable Drag Curls - 4x5 @ 45 lbs.
DB Leg Curls - 3x6 @ 35 lbs.
Leg Extensions - 3x8 @ 80 lbs.
Straight Leg Raises - 3x10

I'll superset the leg curls and leg extensions. Rest intervals are 40 seconds - 1 minute. More reps = shorter rest interval. The lifts I'm doing 5 reps with this week will increase in weight next week.

 

[2Shy]

Newgirl, we could always be competitive over who is puny-est! I love seeing what other women do since that gives me something to shoot for.

Anyway, I am really puny. I can't even squat with just the bar (but I will--give me two or three weeks!).

I've had an incredible amount of success the last several weeks adding 5 pounds every week to all my lifts (well, except curls--my arms have pretty much told me that's it! lol). I didn't think this would be possible, but it has been. Just goes to show how long I'd been coasting at the gym when I thought I'd been working. I do 3x8s.

I was looking at my log yesterday at the gym. I started doing deadlifts at 50 lbs. and just went up to 85. I am feeling more power in the lift since I began treating every rep as the first. I'm pretty certain I could have been doing more, but slow and steady wins the race. I love deads!

Lat Pulldown has gone from 40 to 85.
Cable Row from 40 to 95 (thinking about switching to bent-over rows here) I probably started too light with those two to begin with.

Bench from 40 to 70 (I do these in the Smith machine so the bar doesn't count as anything).

Seated military press from 25 to 55.

Hack squats from 75 to 100.

And now that I have entirely embarrassed myself, I will admit that I had to begin ATF squats with just body weight, work up to broomsticks, then the bars the aerobics people use and am now using an EZ Bar with plates at a whopping 35 pounds! lol

I try not to look at what other people are doing but at how I've improved against myself. That's one reason why I love lifting so much. Seeing their numbers inspires me because I tell myself that going heavier is achievable with work and perseverance.

 

[Temple]

Well...let's see...it is time to check 1RM again but 8 weeks ago
bench 165#
squat 215#
deadlift 205#

a couple of weeks ago my 3 board press was 215# and my 3rep max on dead was 215#.

2Shy - when you get your form down I want you to find yourself a BIG spotter and start adding weight to that bar and take it to a 1 rep heavy...not necessarily a max but HEAVY. I think you will be surprised at how much you can really squat. Like you, I never put much weight on the bar mostly out of fear, after I did my 1RM it changed the whole way I look at squats.

 

[makedah]

From the most "puny" to the most "studly" you ladies ROCK!

And - thanks, Spatts.