Bobbi's Journal

Progress all in one place

*2004* 

August
2 mile run -15:35

*2006*

January
1RM:
Bench - 65
Incline Bench - 55
BB Curl - 40
Preacher Curl - 25 

May
115 lbs
bf - 11.28% 
neck - 13.5"
waist - 25.5"
hips - 31.5"
bis:11 1/8
forearms:9 1/2
chest:35 1/2
waist:25 1/2
hips:31 3/4
thighs:19 1/2 
calves:13 3/4
neck:13 1/2

June
Deadlift 10x70
Shrug 10x70
BB curls 10x30
Preacher curls 5x20 
DB curl 10x12.5
DB row 8x35
Bench 5x65

1 mile - 13:13

July
Bench 5x75
Deadlift 1x185

Biceps 12"
Forearms 9 3/4"
Quads 20"

August
Car accident. Start back rehab.

November
40 - 6.47
Shuttle - 5.69
Vertical - 16"
Bench - 6x70
Squat - 12x95
SLDL - 8x65

December
Deadlift - 4x155
120 lbs 
bf - 16.77%
neck - 13"
waist - 27"
hips - 33"

*2007*

May
128 lbs
BF - 15.24%
neck - 13"
waist - 26.5
hips - 32.5

June
125lbs

Football tryouts - made it!
40 - 6.35
Shuttle - 5.04

July
Bench 1x3-80

November
BF%: 17.52
Neck (relaxed): 12.75
Waist: 27.5
Hips: 32.75

Everything else flexed cold

Chest: 35
Waist: 26.25
Shoulders: 40
R bicep: 11.25
L bicep: 11.25
R forearm: 9.5
L forearm: 9.75
R quad: 19
L quad: 19.5
R calf: 13.75
L calf: 14

*2008*

January
500 yard swim 13:17
2 min pushups 33
2 min sit ups 54
pull ups 0
1.5 mile run 20 minutes

February
Bench press - 3x95

Weight: 124
Neck: 12.5 (relaxed)
Waist: 26.5 (relaxed)
Hips: 31.5 (relaxed)
BF %:14.47

Flexed cold

Waist: 25.75
L bi: 12
R bi: 11.75
L forearm: 9.75
R forearm: 9.75
Chest: 35.5
R quad (7inches from top of knee): 19
L quad: 18.75
R calf: 13.5
L calf: 14

March
127lbs
Swim 500 yards - 10:38
Run 1.5 miles - 14:59
Push ups in 2 minutes - 48
Sit ups in 2 minutes - 81
Pull ups - 3 (underhand)
Vertical - 14"

April
Bench - 100
Box squat - 5x155
Front squat - 95
Deadlift - 4x177
Clean and Jerk - 87
Pull ups - 5 (underhand)

June
40 - 6.00
Shuttle - 5.34
Vertical - 14.5

Neck (relaxed): 12.5
Waist (relaxed): 26.75
Hips (relaxed: 32
BF: 15.63%

Flexed cold

Waist: 26
L bi: 11.5
R bi: 11.25
L forearm: 10
R forearm: 9.75
Chest: 36.5
R quad (7inches from top of knee): 19
L quad: 19
R calf: 13.75
L calf: 13.75

July

Neck: 13 1/8
Waist (relaxed): 25.75
Hips (relaxed): 30.75
BF: 11.28%

Bench 100x2
DB row 55x8
Deadlift 185
Pullups (underhand locked out) 6

August

Flexed cold

Neck: 13.5
Chest: 36.75
Waist: 26.75
Hips: 31.5
R bi: 12
L bi: 12
R forearm: 9.75
L forearm: 9.75
R quad: 19.75
L quad: 19.25
R calf: 13.25
L calf: 13.5

*2009*

February
Neck Flexed: 13.75 non: 12.75
Waist Flexed: 27 non: 27.5
Hips: 32.5
Shoulders (around): 42.5
Bi L: 12
Bi R: 11.75
F L: 9.75
F R: 10
Chest: 36.25
Q L: 19.75
Q R: 19.5
C L: 13.75
C R: 13.75
Weight: 130
BF%: 17.14
 
May
Weight: 132
Bench: 135
Deadlift: 205
DB bench: 5x50
Box squat: 175
 
August
Weight: 125
Neck: 13
Waist: 26.75
Hips: 31.75
L Bicep 12
R bicep 11.75
Forearms 9.75
2 mile: 20 minutes
Swim 30 minutes: 1000m
Pullups lockout overhand: 6
Bodyweight deadlifts in 3 minutes: 36
 
Box squat 10x115
DB bench 10x35
 
September
Weight: 130
Neck: 13.5
Waist: 27.25
Hips: 32.5
Butt: 36
Bis: 12.25
Forearms:10.25
Quads (biggest): L 21.5 R 22
Calves: L 14 R 13.75
Chest: 37
Shoulders: 43.25
 
DL: 5x200
F sq: 2x100
Bench: 2x105
Jerk: 1x100
Db snatch: 5x40
OH pullup: 6
Kroc row: 20x65
Curl: 8x50
 

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bench270 said that i should load up a bar in a squat rack and do calf raises on a plate. that's a good idea, so I think I'll try that next week. i wonder what i can max on calf raises. it's prob my highest b/c it's so easy.

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It's tough to keep your balance doing those. If you grab a heavy dumbbell and do one foot at a time you can hang onto something with the other hand. I would also suggest a platform a bit taller than a plate to get the good stretch at the bottom. Good luck and glad to see you putting yourself to work round here.

RIP 2004-2007

wow. nav said something somewhat nice.

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Yeah. Call Guinness. Just don't have them writing the entry in THIS FRIGGIN COLOR!!!!And capitalize Nav. I've earned it.

RIP 2004-2007

If you are having trouble with your grip, you might want to throw in some forearm lifts. Or use straps. Before my 6 month hiatus, I was using straps for shrugs, calf raises, and ...and I think that's it.

"Try and fail is the manner of losers. Try and learn is the way of the strong." -- Unknown

[image]http://img376.imageshack.us/img376/8302/opensuse2oi.jpg[/image].

oh. i only thought those were for really strong guys.

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Here's something to keep in mind for calves + weight you should be using for calves:

People often are not lifting enough for calves, period.

Think about it this way: If you stand on one foot, you will find that you can comfortably do around 20-30 calf raises with your body weight. Likewise, with two feet, you can most likely do 40 or 50 with both feet using just your body weight. Calves have really good endurance, so finding a proper weight to do for calves is often hard. They're just like every other muscle, so if you want them to grow, pick something where you can do a MAX of 12 reps. I aim for 8-10 reps, and I've seen awesome results.

Case in point:
1) Bump the weight up if you find your calves are getting "bored".
2) doing 4 reps seems useless, but that's just my opinion.

Good work! :)

Wednesday 1/26/05-back/abs at 8/6/4

deadlift 75/85/95(good weight)
machine rows 70/80/90(10 lbs too heavy)
db rows 30/35/40(5-10 lbs too heavy)
bb rows 65/75/75(too heavy. couldn't go up to 85 for last set.)

I don't much like doing back b/c you have to hold really heavy weights and it hurts my hands especially the db and bb rows.

I'll do the abs at home later.

again i was a lazy bum and didn't pack a lunch last night so i ate a turkey cheese and lettuce wrap at school for breakfast and then i had two more for lunch and i'm going to have my last one at 3:00. other than that i've basically been only drinking water for about the last week which is good i think. I'm downing 3-5 16oz. bottles a day.

Edit: 5:00 protein shake (still haven't done ab work)

~Bobbi

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hey solidglobe!!!
what weight are u using for calf raises, i am doing 3 sets of 20 for 190lbs. its too light so i am going to try 230 .

i can do 200 lbs for 20x3 and i still haven't maxed. my calves are remarkable!lol

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I'm such a shnu. Yesterday I was supposed to lift but didn't have any time b/c of snowboarding and today school was closed so I didn't get to lift again. I did, however, find a lifting partner i do believe. His name is Pat and he's one of the top 2-3 lifters at our school. we went boarding together yesterday and today and he's very strong. appearantly he can leg press over 1200 lbs, which is a lot. I think i did get a good workout in anyway because 3-4 hours of snowboarding is for real tough though i was trying to hit this rail and banged my shin on it when i fell and it was bleeding and hurt quite a bit but oh well. I went back up and hit it again and made it all the way to the end and then fell on my shoulder, which didn't hurt. I hit a bunch of jumps and that def gets to be a hard leg and ab workout. I'm alright though and i take weekends off so i'll just do all my massive amounts of homework and hopefully he will meet me in the weightroom 8th period so we can lift together.

ps. he was really cool about me lifting and lifting big weights(for a girl) but i guess that's because he can lift about 8 times more than anything I can. lol. that's why big guys are cool.

~Bobbi

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Hey wide-boys (big guys) are great !! I just love them. I was talking to my trainer about mini-iPods and how they go around your upper arm and I'm looking at his upper arm and thinking "Man, you'd need three times the strap for that one!!"

What's a shnu???

You make me pine for winter when we ski all the time !! I love summer but roll on the snow.

Regards Jill from New Zealand

Need nothing.....
Desire everything.......
Choose what shows up............

shnu is a word my friend came up with that i now use all the time. the definition comes from context.lol. I love summer too though, i could totally go surfing right now.

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1/31/05
Monday (arms)
8th period

8/6/4
preacher 25/30/35(only got up 3, had to take a break to finish)
decline 12/15/20x2 (couldn't get up 4. had to stand and do them one at a time to finish)
standing barbell 3x6x35 (with my shoulder i didn't want to raise the weight)
kickbacks 8/10/12
laying overhead ext 15/20/24 (the first was with the ez then i switched to 10 and 12 lb dumbells because i didn't feel like putting 2 1/2 lbs on each side every time.)
bench dips 8/6/4 x bw

today was arms. i decided to cut it down to 3 exercises per group to save time but i wound up having 20 minutes left but before i didn't have enough time to finish my last set so i'll have to figure that out. my left should was bothering me quite a lot so i was glad to stop anyway. now my shoulder hurts quite a bit. I'm going to ask the guys about it.

DIET

I ate pretty badly today even though its only 2:45
breakfast-strawberry milk
lunch-wendy's chili, cheeseburger (yucky but i was really hungry), and a frosty

I need to get out of school so i can do my homework and run sprints before it gets too dark to see.

~Bobbi

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i also didn't take much of a break between anything and i think that combined with my shoulder is why i couldn't complete my sets where i wanted them.

~Bobbi

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yesterday was
2/1/05
Tuesday
8th period

i did legs but there were so many gym classes in the weight room it was hard to get anything done

squats 65/85/105
leg press 160/210/260(still trying to find a max)
seated calf raises 10x3 260/350/440(also still trying to find a max)
leg curl 8x3 20/20/20
leg ext 8x3 60/60/60

it was a pretty bad day but there were just so many people there it sucked. oh wellerz.

~Bobbi

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2/2/05
Wednesday(back/abs)

ps i can't do back and abs today b/c i forgot to bring a t shirt to school so i'll have to see if i can do abs tonight and fit in back tomorrow during 5th or 6th period.

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2/2/05
Wednesday
home

ok so i'm switching stuff up here again b/c i'm still trying to figure out what i'm most comfortable with. here's what i did tonight

pushups 5x10
crunches 3x10
leg lifts 3x10
twists 3x20
diagonal lifts 5x10-8
lat raise 3x10-8
front raise 3x10-8
rear raise 3x10-8
in wrist curl 3x15-8
out wrist curl 3x15-8

i'm going to try to make a 3 day split instead of 5. we'll see how that goes.

~Bobbi

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Friday
2/4/05
home

we had early release so i didn't get to lift at school so here's what i did at home

pushups 5x10
lat raise 3x10x8
front 3x10x8
rear 3x10x8
overhead db press 3x10x8
crunches 3x25
stiff leg raises 3x10
knee tucks 3x10
diag lift 3x10
wrist curls in/out 3x15x8
db reverse curls 3x10x8
db curls 3x10x8
standing flys 3x10x5
pass pullovers 3x10x8
1 hand db curl 3x25x8

~Bobbi

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Saturday
2/5/05
home

it's 3:20 now and here's what i've done so far

pushups 5x10
lat raise 3x10x8
front 3x10x8
rear 3x10x8
over head 3x10x8
standing flys 2x10x5
suitcase lifts 1x50x8 (each side)
standing calf raises 2x50x16
squats (@$$ to grass) 2x10x16
db curls 5x10x8; 2x20x8
db reverse curls 2x10x8
db overhead press 5x10x8; 2x20x8
db lean backs 2x20x8
front punches 2x20x5

~Bobbi

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2/5/05
Saturday
home

ok now its 6:45 and i've done more

db stiff leg deadlifts 2x20x8
db overhead press 3x20x8
db curls 3x20x8
db suitcase (left, right, lean back) circuit 3x30x8
floor flys 3x10x8
db lean back side to side 3x50x8
db pass pullovers 3x10x8
db standing overhead tri ext 3x10x8
db squats (@$$ to grass) 3x10x8
lat raise 3x10x8

i'm not going out tonight b/c the guy i'm dating is being an arse so i figured i'd burn steam lifting all day.lol. but i am going out with pat tomorrow to a movie and to watch the superbowl!!! (patriots 31-10) prob won't be any time to work out.

~Bobbi

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2/5/05
Saturday
home

and i'm wrapping up the night with

db squats (@$$ to grass) 3x10x8
db stiff leg deadlifts 3x20x8

well that's it. it's 9:30 i'm done working out. i think...

~Bobbi

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2/6/05
Sunday
home
11:45a

i've done
concentration curls 3x10x16 (2-8pound dbs in one hand)

i thought i was going to lift between chapters i'm studying but then i got distracted and went to eat and now i dont feel like studying. i did, however, wake up with my legs really tight right behind my knee. i don't know if it's from the calf raises or the super-low squats but i'm happy b/c i haven't been able to get my legs sore since soccer conditioning last summer. My bliques are sore too so i'm happy about that b/c i have extra hip fat i'm trying to get rid of and it seems hard to hit them. I'm going to a movie and then to watch the superbowl so i dunno if i'll workout more today. I did switch up my workout though so i think i have chest/back mon. hmmm...i'll have to look and see.

I have a hard time keeping track of what i eat but here's what i've eaten so far today.

bagle with hot butter and jelly
can of tuna
vanila cream pie pudding snack
1 cookie's worth of cookie dough
1 bottle of water

(not such a good start.lol)

~Bobbi

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2/7/05
Monday
8th(shortened periods)
8:00p

deadlift 5x5-115(wow that's a lot-couldn't hold up more)
bbrow 5x5-45(go for more)
flat press 5x5-65(maybe 5 more)
db press 5x8-20s(the 20s were too light to just go 5)

i'm so sore from the deadlifts and all the squats i did this weekend every time i go to stand again my legs are super tight and oww! I'm not sure if i'll lift tomorrow or not. i may lift tonight still. i dunno. i have homework and shower and eat and stuff. so busy!

ps. i ordered two more pair of nikes today! i should get them next week! yey!

~Bobbi

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Tuesday
2/8/05
12:30p

today i'm taking a break. i'm all dressed up at school so i wouldn't want to get all sweaty anyway. I'm not sure if i'll keep up a 3-day split i just wanted to wear heels today and not change.lol

so far i have eaten:

breakfast: bottle of oj
lunch: 2 pieces cheese pizza

not the best diet. i seem to be sucking at diet.

~Bobbi

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Tuesday
2/8/05
home
10:00p

ok so i actually sat down and did some homework and so i rewarded myself with this:

superset: db mil press & db bicep curls 3x10-8s
db reverse curls 3x10-8s
superset: in/out wrist curls 3x20-8s
db reverse curls 3x20-8s
db curls (1 arm at a time. down from 20,19,18...3,2,1. no rest with 8lbs) woooo it burns!!
superset: lat raises & rear raises 3x10-8s

i should sleep soon...

~Bobbi

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Wednesday
2/9/05
3:00

i'm such a stupid stupid-head!!! i was supposed to do legs today and bothered to bring a t shirt but forgot pants to workout so i didn't get to go and pat's totally gonna kill me!!! man i feel so stupid. i'll work out tonight and do legs tomorrow 5th and 6th period and then i have snowboarding in the afternoon. that'll catch me up.

today i've eaten:

protein shake for breakfast
protein shake
carnation shake
cheese and katsup sandwich
3 pieces cinnomin raisin bread
around 5 pieces of candy from the candy bowl

I'm horrible with diet! I either have to be actually dieting or i eat horribly. I think i'm just going to start cutting now. i'm really good at eating a diet to lose weight. i'm a lot better at that.

~Bobbi

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2/11/05
Friday
home
7:14p

I was all ready to lift today and coach phillips wasn't at school so the weight room was closed. I was so bummed. That mean's i've only lifted once this week, which totally sucks. i really want to start sprinting but the snow needs to get off the track. i should probably start doing endurance for ROTC and running 2 miles again but man i hate long distance. actually, i don't much like running at all b/c i'm not great at it. when i have someone (football) or a ball (soccer) to chase i'm a speed demon but when i just have to do out and out sprints against someone i totally suck. a big goal for me until august is to gain a crapload of speed. my agility's real good but i need the speed to break away on the run and catch people and stuff like that. i love watching track and all the sprinters. i think it's awesome to be able to push your body to go that fast and i'd love to run track someday but i have super-weak hams and that's really important so i'm trying really hard to work on those but the best thing to do to get fast is to practice running fast, which means running sprints. i really love to go to the track and run them (when no one my age is there) but now that i've moved i'm not near a track and would have to run on the one at school either last period (8th) or on my lunch and i can't do that b/c i can't come back to my last class (7th) all sweaty. I'd love to set it up so i lift 5th, eat 6th and run 8th. i just hate running when people can see me b/c i'm not all that confident of a runner. i still feel weird and haven't gotten that flow down where you don't think about what you're doing. i'm not sure if i'll lift tonight, i'd like to but i'm kinda tired. tomorrow i'll workout hard i'm sure but i have lots of homework that i MUST do and i swear i'll go run some sprints around my neighborhood. i need someone to beat me into running. ah i'm so bad!

~Bobbi

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2/12/05
Saturday
home
2:00-4:30p

pat and i went to the park and played football!!!!
very tired and very dirty!

~Bobbi

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