RE: Sophie's Log
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RE: Sophie's Log - 7/3/2006 3:40:01 PM
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Sophie
Posts: 296
Joined: 6/7/2006
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Well, yesterday was my off day. I needed it. I was getting super tired during the day. I feel much more rested today.
Since I had been doing the same routine for a month, I've changed it up a bit. Changed some exercises, changed the order, the weights, etc. It was a nice change. I'll keep it this way for three weeks until I take me week break. I HATE taking a break.
Monday 40 mins
Plate loaded hack squat - 50-20-20-20
Leg extension - 50-20-20-20
Calf Curl - 45-20-20-20
Toes Lifts - 100-20-20-20
Adductor - 55-20-20-20
Abductor - 55-20-20-20
Knee lifts -(no weight) 20-20-20
Obliques - 10-20-20-20
I did learn that leg extensions after hack squat may NOT be the best idea. LOL
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Sophie
http://angel.catfangz.com
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RE: Sophie's Log - 7/4/2006 8:08:11 PM
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Sophie
Posts: 296
Joined: 6/7/2006
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Tuesday 50 min
gym was closed today so i used my friend's barbells.
Shrugs - 18.5-8-8-8
Front/Lateral raises - 6-8-8-8
Curls - 13.5-8-7-8
Tricep press - 6-8-8-8
Military Press - 18.5-4-6-5
Flys - 8.5-7-7-8
Bench Press - 18.5-12-12-12
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Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 7/4/2006 10:09:09 PM
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No Pain No Gain
Posts: 1000
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Keep going remember don't quit.
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No Matter How Much You Succeed, Never Stop Striving.
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RE: Sophie's Log - 7/5/2006 7:52:28 PM
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Sophie
Posts: 296
Joined: 6/7/2006
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Wednesday 40 mins
Plate loaded hack squat - 50-20-20-20
Plate Loaded Leg extension - 54-20-20 34-10 (no idea what happened on the last set. could NOT move the 54 lbs)
Calf Curl - 45-20-20-20
Toes Lifts - 125-20-20-20
Adductor - 55-20-20-20
Abductor - 55-20-20-20
Knee lifts -(no weight) 20-20-20
Obliques - 10-20-20-20
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 7/6/2006 1:40:56 AM
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komster
Posts: 3
Joined: 7/5/2006
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I'd be a little concerned about overtraining Sophie...IMHO
(in reply to Sophie)
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RE: Sophie's Log - 7/6/2006 1:18:19 PM
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Sophie
Posts: 296
Joined: 6/7/2006
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First day of the new routine for upper body. It went pretty good, considering my right shoulder did NOT want to do military press at all.
Just a reminder than all weights listed below (except for dips, shrugs, and row) is the amount of weight I use in each hand, not total.
I went to the gym around 2:45 and it was almost EMPTY!! It was GREAT!!
Thursday 47 mins
Assisted Dips - 52-8-8-8
Shrugs - 125-8-8-8
Plate loaded row - 40-8 35-8 30-8
Front/Lateral raises - 5-8-8-8
Curls - 15-8-8-8
Tricep press - 10-8-8-8
Military Press - 15-4-6-5
Flys - 8.5-7-7-8
Plate loaded chest press - 22.5-8-8-8
_____________________________
Sophie
http://angel.catfangz.com
(in reply to komster)
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RE: Sophie's Log - 7/7/2006 2:43:26 PM
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Sophie
Posts: 296
Joined: 6/7/2006
Status: offline
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Friday 43 mins
Plate loaded hack squat - 50-20-20-20
Plate Loaded Leg extension - 49-20-20-20
Calf Curl - 45-20-20-20
Toes Lifts - 100-20-20-20
Adductor - 55-20-20-20
Abductor - 55-20-20-20
Knee lifts -(no weight) 20-20-20
Obliques - 10-20-20-20
Even though I changed up some exercises and weights on my lower body routine, it's just so boring. I might have to add something else in or change something up again. The adductors/abductors are what's boring for the most part. Next week I guess I'm going to try increasing the weight another 5 lbs.
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 7/8/2006 4:26:40 PM
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Sophie
Posts: 296
Joined: 6/7/2006
Status: offline
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Saturday 47 mins
Assisted Dips - 52-8-8-8
Shrugs - 125-8-8-8
Plate loaded row - 30-8 -8-8
Curls - 15-8-8-8
Concentration Curls - 15-10-10-10
Tricep press - 10-8-8-8
Military Press - 15-8-8-8
Flys - 8-8-8-8
Plate loaded chest press - 22.5-8-8-8
foster dad said i need more mass to my bicep, hence the concentration curls. i wish this gym had dumb bells that went up by 2.5 lbs like at my college. i'd like to increase some to 17.5 but this gym doesn't have it and the 20's ar estill a little to heavy. frustrating.
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 7/9/2006 9:51:40 PM
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Sophie
Posts: 296
Joined: 6/7/2006
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Sunday is my off day. I just did stretches.
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Sophie
http://angel.catfangz.com
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RE: Sophie's Log - 7/10/2006 7:55:12 PM
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Sophie
Posts: 296
Joined: 6/7/2006
Status: offline
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Monday 47 mins
Assisted Dips - 46-8-8-8
Shrugs - 125-8-8-8
Plate loaded row - 30-8 -8-8
Plate loaded chest press - 22.5-8-8-8
Flys - 8-8-8-8
Curls - 15-8-8-8
Concentration Curls - 15-10-10-10
Tricep press - 10-8-8-8
Military Press - 20-6-6 15-8
Seems I might have a rotator cuff injury. On the military press, I could not lift the 20 lbs dumb bell past shoulder level the third time. It wouldn't move. Even when I was going to do a forced rep, I couldn't hold it. My shoulder was SUPER weak. I did some heat tonight and it feels a little better at the moment.
I also did 15 mins of cardio and stretched for 30 mins.
A funny thing happened atthe gym. My friend who takes me, he still has sciatica so he asked me to put away two 45 lbs plates he was done using. I picked them both up, one in each hand, and walked away with them to put them away. I'm only 105 lbs so I guess I impressed him.
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 7/11/2006 9:38:43 PM
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Sophie
Posts: 296
Joined: 6/7/2006
Status: offline
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Tuesday 51 mins
Plate loaded hack squat - 100-20-20-20
Plate Loaded Leg extension - 50-20-20-20
Calf Curl - 45-20-20-20
Toes Lifts - 125-20-20-20
Adductor - 55-20-20-20
Abductor - 55-20-20-20
Knee lifts -(no weight) 20-20-20
Obliques - 10-20-20-20
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 7/12/2006 1:31:39 AM
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flykick 68
Posts: 83
Joined: 12/14/2005
From: Australia
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With that rotator cuff injury I'd avoid shoulder exercises for at least a week, when you do attempt them next make sure you use a slightly lighter weight and BE CAREFUL. It's not worth injuring yourself again, you lose more from that then just taking a few days off from shoulder exercises whilst you heal.
(in reply to Sophie)
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RE: Sophie's Log - 7/12/2006 8:42:49 PM
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Sophie
Posts: 296
Joined: 6/7/2006
Status: offline
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quote:
ORIGINAL: flykick 68
With that rotator cuff injury I'd avoid shoulder exercises for at least a week, when you do attempt them next make sure you use a slightly lighter weight and BE CAREFUL. It's not worth injuring yourself again, you lose more from that then just taking a few days off from shoulder exercises whilst you heal.
Yeah, I didn't do military press today. all the other exercises seemed to go okay. i might have to lay off tricep press though as that bothered my shoulder a tiny bit. i have no pain or discomfort now.
Wednesday 40 mins
Assisted Dips - 46-8-8-8
Shrugs - 125-8-8-8
Plate loaded row - 30-8 -8-8
Plate loaded chest press - 25-8-8-8
Flys - 10-8-8-8
Curls - 15-8-8-8
Concentration Curls - 20-3-5
Tricep press - 10-8-8-8
three increases today: chest press, concentration curls, and flys. went pretty good
_____________________________
Sophie
http://angel.catfangz.com
(in reply to flykick 68)
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RE: Sophie's Log - 7/13/2006 5:17:29 PM
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Sophie
Posts: 296
Joined: 6/7/2006
Status: offline
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Thursday 44 mins
Plate loaded hack squat - 100-20-20-20
Leg extension - 50-20-20-20
Calf Curl - 45-20-20-20
Toes Lifts - 125-20-20-20
Adductor - 55-20-20-20
Abductor - 55-20-20-20
Knee lifts -(no weight) 20-20-20
Obliques - 10-20-20-20
i like this order better than the order i was doing before. i'm not as bored now.
a lady who was working out with one of the employees said she wanted my abs. i wish i could see what other people see. i can't see my abs unless i look at a picture of myself. distorted body image sucks
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 7/14/2006 11:54:51 AM
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Sophie
Posts: 296
Joined: 6/7/2006
Status: offline
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Friday 35 mins
Assisted Dips - 46-8-8-8
Shrugs - 125-8-8-8
Plate loaded row - 30-8 -8-8
Plate loaded chest press - 30-8-8-8
Flys - 10-8-8-8
Curls - 15-8-8-8
Concentration Curls - 20-5-5
Tricep press - 10-8-8-8
still can't do military press or anything else that works the delts a lot for that matter. stupid shoulder.
i'm getting lazy with the chest press. i didn't feel like getting 4 plates for 25 lbs so I got twp plates and did 30 lbs. well, i did it, so that means something. and it was nice and difficult. loved it.
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 7/15/2006 4:53:35 PM
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Sophie
Posts: 296
Joined: 6/7/2006
Status: offline
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Saturday 46 mins
Plate loaded hack squat - 100-20-20-20
Leg extension - 50-20-20-20
Calf Curl - 45-20-20-20
Toes Lifts - 125-20-20-20
Adductor - 55-20-20-20
Abductor - 55-20-20-20
Knee lifts -(no weight) 20-20-20
Obliques - 10-20-20-20
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 7/17/2006 11:47:33 AM
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Sophie
Posts: 296
Joined: 6/7/2006
Status: offline
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Monday 39 mins
Plate loaded hack squat - 100-20-20-20
Leg extension - 50-20-20-20
Calf Curl - 45-20-20-20
Toes Lifts - 125-20-20-20
Adductor - 55-20-20-20
Abductor - 55-20-20-20
Knee lifts -(no weight) 20-20-20
Obliques - 10-20-20-20
News for today:
I benched 75 lbs (including bar) on the Smith machine, over half my body weight.
I will be increasing the cable toe lifts to 187.5 lbs on Wednesday. No wonder my calves haven't been feeling it. The weight has been TOO light.
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 7/19/2006 8:47:42 PM
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Sophie
Posts: 296
Joined: 6/7/2006
Status: offline
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It was supposed to be a leg day but I twisted my ankle i nthe parking lot and decided it would be better to do arms.
Didn't go to the gym yesterday.
Wednesday 40 mins
Assisted Dips - 34-8-8-8
Shrugs - 125-8-8-8
Plate loaded row - 30-8 -8-8
Plate loaded chest press - 30-5-8-4
Flys - 10-8-8-8
Curls - 15-8-8-8
Concentration Curls - 20-5-5
Tricep press - 10-8-8-8
Upright Row - 15-8-8-8
News today:
I did a dip without any assist and did a one rep max 170 lbs leg press.
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 7/20/2006 9:04:42 PM
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Sophie
Posts: 296
Joined: 6/7/2006
Status: offline
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Thursday 44 min
Plate loaded hack squat - 120-20-20-20
Leg extension - 50-20-20-20
Calf Curl - 45-20-20-20
Toes Lifts - 187.5-20-20-20
Adductor - 55-20-20-20
Abductor - 55-20-20-20
Knee lifts -(no weight) 20-20-20
Obliques - 10-20-20-20
_____________________________
Sophie
http://angel.catfangz.com
(in reply to Sophie)
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RE: Sophie's Log - 7/20/2006 11:37:09 PM
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Lynx100
Posts: 1649
Joined: 2/24/2005
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Judging from photos of your workouts and your physique, I think you would benefit tremendously from doing more cardio.
Youve got a good solid foundation there and a cutting phase will bring out the definition.
(in reply to Sophie)
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