RE: New EOD training part 2
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RE: New EOD training part 2 - 2/21/2008 7:30:59 PM
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rippedchick
Posts: 3436
Joined: 1/8/2005
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PT
7 minutes of 7 crunches and 10 second stretch.
7 minutes of 4 push ups and 10 seconds stretch.
Still not too hard.
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5 circuits
3 assist pull ups @ 60
4 dips (no assist)
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1 set
10 assist parallel grip pull ups @ 80
15 assist dips @ 80
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ROM wasn't great on the no assist dips but I'll just keep working at them and increase the reps when ROM is better. Pull ups are still coming along slowly.
Stretching between sets of situps and push ups is great. I think that will actually get something done.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to rippedchick)
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RE: New EOD training part 2 - 2/22/2008 1:52:25 PM
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rippedchick
Posts: 3436
Joined: 1/8/2005
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Friday
Week 6 day 5
Not going to mma today. I don't want to go and I'm not going to force myself because then I'll burn out and quit completely. I also need to do some writing. I may go tomorrow.
Today's workout.
Run 17.5 minutes (should be okay)
Swim 10 100-yard intervals (trying to get under 2:00 each)
Lift upper
Core 350 in 10 sets of 35
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to rippedchick)
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RE: New EOD training part 2 - 2/22/2008 10:59:40 PM
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rippedchick
Posts: 3436
Joined: 1/8/2005
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Run
The run is so looong. I'm switching to distance instead of time for next week.
Ran for 8 minutes @ 5.5
Biked for 6 minutes level 3 @ 75 RPM
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to rippedchick)
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RE: New EOD training part 2 - 2/22/2008 11:03:09 PM
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rippedchick
Posts: 3436
Joined: 1/8/2005
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Lift
Upper
Superset
Lat pulldown
3x8-80 (wide grip leaned back to chest)
Seated db shoulder press
3x10-25
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Seated row
3x8-70
Bench press
1x8-65 (touching chest)
2x8-75 (a couple inches from chest)
Barbell curl
1x8-45
Incline db curl
2x10-12.5 (awesome!)
Rope tricep pushdown
3x8-60
My arms were PUMPED at the end of this workout.
Skipped out on core. Was getting seriously hungry.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to rippedchick)
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RE: New EOD training part 2 - 2/22/2008 11:05:56 PM
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110percent
Posts: 113
Joined: 1/6/2008
From: Columbus, OH
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great workout today!!
(in reply to rippedchick)
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RE: New EOD training part 2 - 2/22/2008 11:07:24 PM
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rippedchick
Posts: 3436
Joined: 1/8/2005
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Swim
I did this first, before running. Only could fit in 6 intervals before the pool closed.
1:57
1:54
1:50
1:50
1:50
1:50
That's pretty awesome. A couple might have been under 1:50 since I didn't have my watch on I had to touch the wall then turn around to look at the timer on the wall real quick. Either way, very good. I'm happy.
I did realize that my kick when left is on top is crap and it really slows me down. I think if I can get that kick together I'll make a big jump in time. Also need to work on making the turns faster. I can't do flip turns but I need to spend less time on the wall.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to rippedchick)
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Benched 95!!! - 2/23/2008 6:10:20 PM
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rippedchick
Posts: 3436
Joined: 1/8/2005
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Saturday
Week 6 day 6
I had a workout for the day but I needed a break so I went in for a "fun" day. Maxed out a couple things and tried some exercises I don't normally do.
Squat to chair - 115 good 135 failed
Did some db snatches. I love those things. I think when these 8 weeks are up I'll switch up the exercises to include some more power and strength and work in the snatch.
Now the awesome part.
Bench (all within 3 inches of chest but not touching)
75x8
85x4
90x4
95x3
I have been waiting so long to hit 95!!! Now this means I can't keep doing 3x8s of 55 for my upper days.
So stoked about the 95. I really wanted to get on the decline bench and see if I could put up 115 but it'll have to wait. I think the push ups 4 times a week has actually helped my bench. STOKED.
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I also did 2 underhand pull ups. I didn't think I could do any. I did one kipping overhand pull up and one parallel grip pull up without kipping. I was really surprised with the underhand one because I didn't think I'd be able to get one and then I started pulling and it wasn't so hard.
I also maxed out pulldowns (for fun) and pulled 120 with the parallel grip, I didn't try 130. Now I'll have to incorporate underhand pull ups into my PT until I can do overhand ones.
< Message edited by rippedchick -- 2/23/2008 6:11:51 PM >
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to rippedchick)
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RE: Benched 95!!! - 2/24/2008 11:33:49 AM
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rippedchick
Posts: 3436
Joined: 1/8/2005
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Sunday
My day off. I was going to wait until the end of the 8 weeks to do measurements but I have lots of free time today so I'm just going to do them now.
Weight: 124
Neck: 12.5
Waist: 25.75
Hips: 31.5
BF %: 13.29
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
In 6-7 weeks I've dropped 3% bodyfat. A little over an inch off the waist and an inch off the hips. Quad measurements down 1/2 inch too.
Obviously I'm also putting on muscle because my chest measurement and bis went up 1/2 inch. Forearms up 1/2 inch too.
I need to work on calves, they're losing size, and try to even out right side to left side on bis, quads and calves.
< Message edited by rippedchick -- 2/24/2008 11:39:53 AM >
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to rippedchick)
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RE: Benched 95!!! - 2/25/2008 1:21:42 PM
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rippedchick
Posts: 3436
Joined: 1/8/2005
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Monday
Week 7 day 1
Lift
Upper
Some cuban rotations and other light shoulder warm up with 5lb plates.
1 set of db flys with 10lb dbs to focus on firing the pecs and getting a good squeeze.
Bench press
1x8-65 (to chest)
1x8-75 (2 inches from chest)
3x5-85 (2 inches from chest)
1x12-65 (to chest)
Push press
3x8-55
Seated cable row - parallel grip
3x10-70 (added 2 reps to each set from last time)
Lat pulldown - underhand grip
2x8-110 (not to lockout)
1x6-110 (couldn't get the last 2)
I feel like I'm pulling more with the left than with the right. I'm sure it has to do with my left shoulder being double jointed. So I may do some one handed pull downs and db rows to work on that. I also push more with my left, because the bar always tilts on the concentric of bb bench, so I'll probably do more work with dbs.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to rippedchick)
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RE: Benched 95!!! - 2/25/2008 2:46:55 PM
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rippedchick
Posts: 3436
Joined: 1/8/2005
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Lift (continued)
Went back with the lady to finish lifting.
DB rows
1x8-35 (together)
2x8-35 (one at a time, very clean and smooth)
Superset
DB skull crushers
3x10-15
Incline hammer curl
3x10-15
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Decline bench press (few inches from chest)
1x8-65
1x8-85
2x5-95
I'm going to do some shoulder work with the theraband. Rear and lateral delts.
Eat and relax then back to the gym for running 1.5 mile PST later.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to rippedchick)
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RE: Bobbi's Journal - 2/25/2008 8:03:02 PM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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Now what is it that increased your strength? What do you think you did differently? How is the diet? How has your training changed?
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--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to rippedchick)
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RE: Bobbi's Journal - 2/26/2008 7:35:19 PM
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rippedchick
Posts: 3436
Joined: 1/8/2005
Status: offline
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Tuesday
Week 7 day 2
I was supposed to do core, lift lower and PST swim...mehhh...
Swim
400 yards casual css and breast stroke. I just wasn't feeling like racing. And even though my kick is messed up on my left side it works just as well. 4 strokes to cross the pool on both sides.
Lift
Lower
(didn't do the standard squat, extensions, curl workout)
Calf raises on leg press (tried leg presses but the machine is akward)
4x10-90 (45lb sled-i think-plus plate)
2x10-90 (single leg)
Squat - to bench depth, not powerlifting depth
1x10-45 (back)
2x10-45 (front)
2x10-45 (back)
1x10-65 (back)
SLDL
2x10-45
2x10-45 (single leg)
2x10-90
Deadlift
1x10-20 (dumbbells)
2x10-45 (barbell)
1x10-35 (dumbbells)
Glute/ham raise
1x60 second hold
Leg extensions
1x10-60
1x8-80 NO REST 1x20-40 (it burns!)
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Everything was very light but it was my first day doing squats, deadlift or sldl. Hopefully the weight will go up quickly.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to rippedchick)
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RE: Bobbi's Journal - 2/27/2008 4:10:38 PM
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rippedchick
Posts: 3436
Joined: 1/8/2005
Status: offline
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Wednesday
Week 7 day 3
Hammies are SORE.
I've been thinking I should get a massage for a while and I found a guy who does myofascial release and sports massage so I went and it was great. He worked on me for 1.5 hours and only charged me $25!
He also said he would continue charging me $25 instead of his $50 rate because he wanted to work on an athlete and he understood that $50 is a lot and I wouldn't be able to come as much as I should.
I'd like him to help me fix the problems in my hips and maybe fix my over pronated right foot so cool.
I'm feeling sleepy so I'm going to go to the gym. I have run 1 mile, PT and core today.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to rippedchick)
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RE: Bobbi's Journal - 2/28/2008 8:24:28 PM
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rippedchick
Posts: 3436
Joined: 1/8/2005
Status: offline
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Thursday
Week 7 day 4
Snowboarding
2 hours. Good fun. My legs hurt like hell. My calves were burning, I'm sure they'll hurt tomorrow.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to rippedchick)
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RE: Bobbi's Journal - 2/29/2008 1:37:50 PM
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rippedchick
Posts: 3436
Joined: 1/8/2005
Status: offline
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Friday
Week 7 day 5
Lift
Upper
Shoulder warm up
Seated row
2x10-70
1x8-80 (time to move up to 80)
Bench press
1x8-75
2x8-80 (to chest hoo-yah!)
Pull ups (underhand)
1x4-bw (half reps)
2x1-bw (full reps)
Hey, at least I'm putting in the effort to get pullups into my routine.
Superset
Assist pullups
3x8-60 (parallel grip)
Pulldowns
3x8-70 (wide grip)
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Leaning 1 db shoulder press
3x8-25 (nice exercise)
Deadlift
1x10-45
2x8-95 (a little strain on the back so stay at this weight)
Decline sit ups
3x10-25
Incline db curl
3x10-15 (nice slow form)
Tate press
3x10-15
Tricep pressdown (V bar)
3x10-70
< Message edited by rippedchick -- 2/29/2008 1:40:12 PM >
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to rippedchick)
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