Becoming Balanced with TheWFH

Hell, I can't remember all I did for leg day.... I'll guess
squats 5 reps 4 sets @135?
sled 10 reps 4 sets w/4 45# plates (toes out and feet wide)
leg extension 10 reps 4 sets 100# (toes in)
 
Prone alt ham curls 5 reps 4 sets 40#
Dead lifts 10 reps 4 sets 80#
Duck squats 40#/calf raise compound set 20/failure 4 sets
 
I know there's something else in there....
 
FUN!  I've added a shoulder day only!!
 
Overhead press 50# 5 reps 4 sets
lat single arm cable raise 2 plates/lat dumbbell raise 10# compund 10 reps 4 sets
rear delt raise on incline bench 5# 20 reps 4 sets
external rotators w/ red tube 10 reps 4 sets each arm.
 

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

Had a great Yoga class today....I'm really trying to keep my shoulders retracted and depressed.  When I did Front Thigh stretch, I really felt as if my shoulder finally unhinged and opened up.  Wow...that felt great!  Now, I'm focusing on my hips.  I've got an appointment w/ my favorite Massage Therepist, Suresh.  He did a fantastic job on getting my shoulder stronger, now it's time to abuse my hips.
 
 
Chest/Tri's  (thanks to Suresh, I'm benching 105#'s, for the first time)
 
Bench press 105#'s 5 reps 4 sets
Incline/flye compound 50#'s 10 reps 4sets
Pushups to failure 4x's
Close grip bp 50#'s 5 reps 4 sets
Tri extension w/ rope 35# 10 reps 4 sets
dips to failure 4x's
 
My shoulder feels stable enough to really start to challenge myself on my benchpress.... Looking forward to great gains!
 

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

Pushed it again for legs on Saturday!  I love the feel of my legs the next day....just a bit rubbery, but it feels gooooood!

Jam'n 230# 5 reps, 4sets
Squats 115# 10 reps, 4 sets
Smith rear lunges 30#  (rear foot is elevated onto bench) 20 R then 20 L, 4 sets......I could cry by the time I'm done!

Seated ham curls 110# 5 reps, 4 sets
Abd/Add cybex machines, compound 110#,10 reps, 4 sets
Bridge lifts, to failure 4x's.

Cardio
stepmill 10 min
treadmill 10 min alt speed and grade for intensity

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

looking good.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

Thanks much!  I'm trying to get these darn legs to shape up!  Just need to not like food sooo much....  Bad time of year to worry about calories.  Crappy weather doesn't help the mood!

Back/bis
Lat pulldown/seated row 80#both 5 reps 4 sets
Pullup(assist)/t-bar row (gettin easier) 15# 10 reps, 4 sets
Reverse grip row 50# 10 reps, 4sets
Straight arm pulldown 60# 20 reps, 4 sets
Preacher curls 40#, 5 reps, 4 sets (higher wt!)
Incline hammer curls 10# dumbbell 10 reps, 4 sets (gettin easy...time to up wt)
spider curl on empty EZ bar 20 reps, 4 sets
 
Cardio in the afternoon; 20 min treadmill walk, alternate hi speed lo ramp then hi ramp lo speed.  Just to move.

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

Before now how many years did you lift?  How long ago was it?  How many total years experience have you had all together.   I am going to say there was a fair amount of muscle memory with you.. am I correct?

Hey IBend...  Yeah, I'm a natural w/ lifting.  I've lifted off and on since high school.  I wasn't one of those "girly girls" and had the nickname "Muscle woman" since middle school.  Didn't date too much....I think the guys were scared!!! hahaha.
 
No, really.  I've lifted inconsistantly for 18 years.  Sometime intense (tried a competitoin years ago and got sick, pneumonia, bronchitis...dropped out and burnt out) to non-exsistant.  But for the past 4 years, I've steadily stepped it up and now I'm pretty hard-core.  I'm only 5'2", mesomorph so I can look at a weight cross-eyed and bulk up.
 
I'm trying to balance out old injuries right now w/ my rt hip and shoulder.  If you could look at my back, you'd see the lower fibers of my traps look atrophied.  I'm getting better.  The hip is internally rotating, so working on strengthening external rotators and glutes.
 
 
I have great body awareness, where I can "feel" what's correct and how things should move and work.  Good kinesiology knowledge, I guess.  Makes it very easy for me to pick up on things and I love that.
 

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

Ok, so for Tuesday....legs, glorious legs!   Hahaha!
 
Squats 140# 5 reps, 4 sets
Sled 200# (not including sled weight....I forget what that is?) 10 reps, 4 sets feet wide.
Leg extension 110# 10 reps, 4 sets toes in
Prone alt ham curls 35# 5 reps, 4 sets
Dead lifts 80# 10 reps, 4 sets
Bosu lunges 20 each leg 4 sets
calf raises failure, 4 sets
 
I'm really shooting to feel the sled in my "buthigh" region.  You know, where your butt and thigh meet!?  By bringing the knees into my chest, pausing for a second  and initiating the move from my butt, I can really feel it.

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

You leg ext 110 but deadlift 80? Oh and two words for your back/hip problems - massage therapist.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

I could deadlift more....just a chicken w/ the grip and cautious of the lower back and hip.  I've got wrist straps.  That's just one I've not challenged myself on.  Also, the leg extension is a heavier lift for 5 reps and the dead lift is a moderate weight for 10 reps.  I'm picking appropriate weight for the number of repetitions.

Oh Bobbi, I've got a great guy here who's great w/ PNF during the massage.  He's worked wonders on my shoulder and he's going to start on my hip next week.  Before, I wouldn't BP over 90# b/c of malfunction in my rt shoulder.  It would severly protract while pressing.  Now I'm doing 105# w/ great form.  I'm hoping to have similar gains on my hip joint.  Until then, I'm playing it smart.

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

Sounds good!

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

No, really.  I've lifted inconsistantly for 18 years.  Sometime intense (tried a competitoin years ago and got sick, pneumonia, bronchitis...dropped out and burnt out) to non-exsistant.  But for the past 4 years, I've steadily stepped it up and now I'm pretty hard-core.  I'm only 5'2", mesomorph so I can look at a weight cross-eyed and bulk up.

 
Meso or not that's alot of years training.  I like to ask people these questions to see about where I am at in terms of experience.   ::I am a baby::  LoL   My 2 year mark is next month.   But training not knowing what I was doing I have done for 3 years.  Dieting only a year and a half I would say..  I don't feel so bad now lol.. You look incredible and your lifts are just as incredible. 
 
Good Job.

look incredible? What pics did I miss out on?

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

ORIGINAL: rippedchick

look incredible? What pics did I miss out on?

LoL **** you don't know what she looks like!?!?! You nuts!! Linda put her contest picture out there.. she is freaking amazing I am telling ya.  I forgot exactly what she looked like I just found her pic again. 

Her legs look great to me and her abs so very nice!! deltoids cut everything looking great!!  I think she could bulk just a tad more and be the same weight class as she was only a tad bit more ripped.  "Just to get the legs a little more definded"  The mass in the legs is there though! she has one of my favorite physiques.  If I had to throw her and linda together I would have to say they are equal in my opinion.  I mean I really like linda but I love TheWFH symetry.


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Thats right TheWFH, there are some members I never forget! 
 
 
 
Your husband is a lucky man!! WOW! Okay I am done.