wegs' journal

[wegs224]

Lol I'm blushing caberai...thanks for the compliment

So...phyt-347 is a test booster? I don't know anything about the different names for this...

Maybe take some time to find a good program for what you're hopeful of accomplishing.

Thanks for dropping by; you have a good day!

 

[Buildingup24]

I'm in on this!!

 

[wegs224]

I'm in on this!!

Cool woot!

Well, last nights chest routine will be tonight but I'm going to learn how to do power cleans tonight! Looking forward to trying something totally new. And I like compound work so should be fun (I hope) lol

 

[wegs224]

Tonight was chest/tri's night...and I decided to try out powercleans for the first time ever. I did them! I'm so excited. VERY different movement than I'm used to. My traps are feeling tight, and a slight slight tweak in my left shoulder. Not sure if that's normal afterwards?

Funny story >> I asked a guy at the gym...'um, do you know how to do power cleans?' He laughed and said yeah. I said, I watched a few videos on it, but can you demonstrate. I just needed to be sure on the form. He was very helpful. He then watched me do it, and said...I need to work on not clutching the bar so tight when bringing the bar up. I should have my fingers 'hooked' around the bar, near my fingertips. I tried over and over...and that is going to take time. :=/ I kept gripping the bar so tight. Hmmm...I guess I'm afraid to hold it so loosely (?), until I practice some more. But, I kept watching in the mirror, and it went pretty well. I think it will take me a while before I add weight. It is a very different movement than I'm used to...but it was fun to do something new!

I can see why you have to 'explode' when doing the second pull if you're using a lot of weight. I have a newfound respect for people who do these. Just the bar alone was challenging, learning this for the first time. lol

In order I did the exercises:

Flat Bench:

Just bar/warm up-15 reps
Reg sets:
1x10x65
1x10x75
1x8x85
1x2x90 << had someone spot me so I could get this...getting somewhat better
*bar touching chest for every rep/set

Incline chest press:
1x12x50
1x12x55
1x10x60
1x10x65
1x8x65

Power Cleans/just bar/no weight added:
3 sets of 8

Tricep rope pull downs:
*not a fan, but decided to try something I haven't done in a while for tricep work
3 sets of 10 @ 30 lbs

Straight bar pushdowns:
3 sets of 10 @ 30 lbs

Tricep DB Extensions/behind head/seated:
3x15x25

Abs:
Cable torso twists
3 sets of 15 set on 17.5 lbs

Pushups:
15

Then, ran outside:

Distance: 2.12 miles
Time: 20:23
*It's hot out! dang!

~the end~

It was a pretty good night!

Preworkout: 2 scoops jack3d
Preworkout: 1 scoop muscletech, vanilla phase 8 protein and 2 spoons of PB2 and water
Post workout: veggie omelette

 

[wegs224]

Tonight, was shoulders and triceps. REALLY great workout. Had a good energy throughout. I decided to do more volume, lower weight across the board. Reason being, think my body is a bit tired from all the compound work. The power cleans yesterday, while just using only the bar, were tiring. lol I'm not used to doing a movement such as that...but it's all good. It's been a fun week, overall.

In order of the exercise:

Thursday, July 11

Military Press:
*used smith machine for this/it was a little tricky at first to get the seat (with the back) positioned just right but I got it. It was more challenging than I thought it'd be, but fun.

*1x12xjust bar/no added weight
*1x12xadded 10 lbs
*1x6xaddded 20 lbs << this was hard
*1x12xjust bar/no added weight

Bicep curls/alternating arms:
1x15x15's
1x10x20's
1x8x20's
1x15x15's

Front Lateral Raises:
*all about volume, didn't want to raise the weight
*4x15x12's/alternating arms

Lateral Side Raises:
*one arm at a time
*2x10x10's -- each arm
*2x15x8's -- each arm

Bicep cable curl:
4x15x15

OH DB Press/standing:
1x15x30 (2 15's)
1x10x40 (2 20's)
2x15x30 (2 15's)

Preset curl bar curls:
4x15x30
*can do 40, but just wanted volume tonight

Abs:
4 planks, holding 50 seconds each

Cable torso twist/standing:
*this exercise is the best ab workout i think i've ever done
*3 sets of 15 pulls/each side/set at 17.5 lbs

Oblique side bends using 25 lb plate -- 2 sets of 15/each side << I enjoy these

*Cardio:
Sprints -- 45 seconds each, 10 sprints total
*then 10 minutes of slow steady pace to rest
*I had a good energy here

Preworkout: 2 scoops jack3d
Preworkout: 1 scoop chocolate Syntha + 2 spoons of PB2 << on sale, so thought I'd buy it instead of the muscletech...
Post workout: 3 eggs + bowl of oatmeal with 1 spoon of brown sugar, and some nuts << sounds boring but I like it post workout

~the end~


Happy Friday-eve! Almost the weekend...weeeeeeeee!

 

[grubd]

Doing some great lifts that you usually don't see females do.

 

[wegs224]

Doing some great lifts that you usually don't see females do.

hey grub! yeah, i'm trying new things. I don't see many people, male or female doing some of this stuff at the gym at all. I don't know why that is, really. But, it's fun!

So yesterday, I started the 5/3/1 for deadlifts. This is to gain strength back, that I lost when I went on hiatus due to my neck injury flare up. Recommended by many, a friend of mine put together a chart for me. Here it is, and I'll be following this until I reach the desired PR of 225 or more ...by December 1st! Woot! Hope I can make it.

cycle week 1 week 2 week 3 5 5 5+ 3 3 3+ 5 3 1+1 155 | 115 125 130 | 125 130 140 | 115 130 1452 165 | 125 130 140 | 130 140 150 | 125 140 1553 175 | 130 140 150 | 140 150 160 | 130 150 1654 185 | 140 150 155 | 150 155 165 | 140 155 1755 195 | 145 155 165 | 155 165 175 | 145 165 1856 205 | 155 165 175 | 165 175 185 | 155 175 195 7 215 | 160 170 185 | 170 185 195 | 160 185 205 8 225 | 170 180 190 | 180 190 205 | 170 190 215So here is what I did yesterday for back day:

Deadlifts:
Warmup/just empty bar/20 reps
Then, working sets:
1x5x115
1x5x125
1x8x130
*Strange because I can lift heavier now, but I need to follow the plan from the onset. Question...with 5/3/1, do you jsut do the three given sets and that's it?

Wide grip lat pulldowns:
*was weak here for some stupid reason (i almost cried ...i know, don't say it )
1x12x60
1x10x70
1x8x80 << wtf? this was really hard and forget about 90 lbs....couldn't do it at all. really weird.

Seated Cable Rows:
1x15x60
1x15x70
1x10x80
1x8x80
1x15x60
*this felt good, though

Cable twists standing for abs:

3 sets of 15, set on 17.5 lbs
each side
love this exercise, you can see the results...and feel them quickly.
best ab exercise EVA

Planks:
3 planks holding 50 seconds each
DO NOT love this exercise

Went home and used my spin bike for 30 minutes. Intervals throughout. Wish they had spin bikes at this new gym. Every gym should have these. My opinion.

Happy Sunday!

 

[wegs224]

I honestly am in a state of euphoric shock. On a cloud.

I got a squat PR today of 115 lbs, for reps! Yesss! I did 105 no problem, and that was the highest I had gone, ever...and especially since my neck flare up of a few months ago. You know when you have that feeling that you can go heavier?? You just feel it? Well, I said...ok, I'm going to add ten lbs to this, and see what happens. HOLY CRAP I DID IT! No problem at all, for reps! Oh and two sets. haha I finally am getting stronger!

Today, in order of the exercises...

LEG DAY ...WOOT!

Squats:
*warm up/bar only/15 reps
*working sets:
1x12x75
1x10x105
1x7x115 << all time PR
1x4x115 << all time PR
1x12x75
*all time PR means that since starting weight lifting a little over two years ago, this is my highest I've ever squatted. My neck flares up have come and gone. Today, neck feels totally fine, yeah!

Leg Press:
*you know this machine mimics more a hack squat than a leg press, but that's what this gym calls it.
1x15x130
1x10x150
1x10x150
1x15x130
*couldn't really go higher with weight, legs were hurting a bit after squats

Leg Extensions:
1x15x55
1x10x60
1x10x75
*single leg: 2 sets of 15, each leg, @ 35 lbs

Standing Glute machine:
1 set of 15, each leg, using 50 lbs
*my butt hurt from all those squats, couldn't do more here!

Seated leg curl:
2x15x55
2x10x60
1x10x70

Abs:
2 sets of cable torso twists standing..
using 17.5 lbs
each side 2 sets

Went for a quasi fast walk/job outside for 20 minutes. My legs were a little shaky and rubbery. But, I still got some cardio in, which was cool.

Totally see myself getting 135 for squats in a few months, which is on my wish list!

 

[Idobehigh]

Congrats on your pr keep pushing yourself. If you got it for reps and 2 sets you might be closer to 135 then you think!

 

[rustilldown]

Wegs, I never seen this log before, welcome to EF' and Im in on this shiiiit.! Kill it girl!