RE: Bobbi's Journal
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RE: Bobbi's Journal - 3/4/2008 11:36:59 AM
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rippedchick
Posts: 5601
Joined: 1/8/2005
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Tuesday
Week 8 day 2
I have lifting lower and pt today. Didn't do my core work from yesterday. Bad me. I really need to bust up my legs 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 - 3/4/2008 5:52:57 PM
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rippedchick
Posts: 5601
Joined: 1/8/2005
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Lift
Lower
Front Squat
1x8-42.5
1x8-42.5
1x8-42.5
ATG Squat w plate
1x12-25
1x12-25
DB SLDL (sub plates)
1x12-25
1x12-25 (one leg at a time)
1x12-25 (one leg at a time)
____
no deadlifts. back too tired from the one-leg sldls.
____
Calf raises
1x50-50
1x50-50
1 leg extension
1x20-30 (explosive)
1x20-30 (explosive)
prone leg curl
1x15-30
1x15-30
_____________________________
- 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 - 3/5/2008 5:08:17 PM
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rippedchick
Posts: 5601
Joined: 1/8/2005
Status: offline
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Wednesday
Week 8 day 3
Lift
Upper
Superset
Bench Press -- Pyramid
1x10-65 (3-3 tempo, to chest)
1x10-75 (2-2 tempo, to chest)
1x8-85 (to chest)
1x4-95 (2-3 inches from chest -- I would've gone to chest and for 6 but without a spotter I didn't feel confident enough to try it)
1x8-85 (to chest)
1x10-75 (to chest)
1x10-65 (speed, to chest)
DB row
7x8-35
________________________________________________
Superset
Assist Pullups (parallel grip)
1x15-80
2x8-70
Seated db press
3x8-30 (hoo-yah! up from 25s! these were hard as s*** though)
________________________________________________
Superset
ez curl
3x8-40
ez skullcrusher
3x10-40
Both of these were hard as hell at the end. I was really pumped and burnt up. Had to struggle and grunt out the last reps.
________________________________________________
50 minutes
10g creatine w/ water and crystal light packet pre
5g creatine and 1 scoop (1/4 serving) cytogainer (12-13g protein) post
I weighed 127.2 before the workout and 128.2 after. I think the 127 is solid because it's said that the last 3 times I've weighed myself.
I was so pumped after my workout my bra strap was itching and I went to adjust it and I couldn't touch it! My arms were so swollen that I couldn't touch it with that hand I had to use my other hand to reach over and move it! Hahaha hoo-yah!
< Message edited by rippedchick -- 3/5/2008 5:10:26 PM >
_____________________________
- 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 - 3/6/2008 1:16:38 PM
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rippedchick
Posts: 5601
Joined: 1/8/2005
Status: offline
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Thursday
Week 8 day 4
I added new photos to my album.
http://www.discussbodybuilding.com/albumphoto.aspx?albumid=52&asortType=1&apage=2
I didn't realize until we took the photos that my legs are so damn skinny. Dammit! Now I'm going to spend the next couple cycles devoted to adding some serious strength/mass to my skinny little chicken legs. I could probably put 15-20lbs on my legs without getting big. A huge part of my focus is on this now.
< Message edited by rippedchick -- 3/6/2008 2:03:37 PM >
_____________________________
- 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 - 3/6/2008 6:08:27 PM
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rippedchick
Posts: 5601
Joined: 1/8/2005
Status: offline
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Lift
Lower
My calves and hammys hurt pretty bad yesterday and my calves are even more locked up today (I walk around the house on my toes) but I wanted to get something done anyway.
10g creatine pre
2 scoops (1/2 serving) cytogainer (25g protein) post
Squat
Just the bar but deep enough to powerlifting regulation (hip crease below top of knee).
5x10-45
1 leg SLDL
3x10-65
45 degree glute/ham raise
3x10-45
Leg extension
Drop set with 10 seconds rest between sets
1x10-65
1x10-55
1x10-45
1x10-35
1x10-25
1x10-15
Legs swelled up after that one. Lifts are light but glad I got something done.
35 minutes.
< Message edited by rippedchick -- 3/6/2008 6:09:47 PM >
_____________________________
- 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 - 3/7/2008 2:59:37 PM
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rippedchick
Posts: 5601
Joined: 1/8/2005
Status: offline
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Friday
Week 8 Day 5
Well I made it almost 8 weeks without some guy finding it in his heart to come give me some advice. Today it came from an older man maybe his 50s or 60s. One of those skinny leg/arm guys with the pot belly. He was across from me doing seated rows - the kind where he jerks his whole body back on every rep to pull the weight. After his rows he walks by me doing strait bar pressdowns and says "Only let your arm go to parallel, otherwise you use to much shoulder and bicep."
First of all. I'm currently reading the NSCA strength and conditioning textbook and I learned a few weeks ago that proper pressdown form is 45 degrees above parallel or 135 degrees of movement. Secondly, bicep? I'll use too much bicep?
I never get some huge stocked out bodybuilder to come give me an awesome tidbit. No, always some fat or skinny bastard lifting the same weights that I am telling me I'm doing it all wrong. Maybe they want to give advice to someone, anyone, and I seem the least likely to laugh in their face. Bah.
Anyway.
Lift
Upper
45 minutes
Superset
Bench press
1x10-65 (warmup)
1x10-75 (warmup)
2x8-85 (to chest)
1x5-95 (couple inches from chest, got a spotter)
DB row
3x8-40 (a little rotatio but the 35s were taken and I thought I'd give it a go. supersetted with the last 3 sets of bench)
____________________________
Superset
Assist pull ups (parallel grip)
3x8-60 (not killer, possibly could go to 10)
DB seated OHP
3x10-25 (these were kind of hard, slow, I must've been tired)
____________________________
Superset
DB curl
1x10-15 (together)
1x10-15 (alternating)
1x10-15 (together)
Overhead 1 db tri ext
2x10-20
Skull crusher
1x8-45
(right shoulder and trap started burning at this time)
_____________________________
Face pulls
3x10-30
Tricep pressdown (strait bar)
3x8-70
< Message edited by rippedchick -- 3/7/2008 3:01:41 PM >
_____________________________
- 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 - 3/8/2008 8:45:53 AM
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Jane
Posts: 1524
Joined: 1/4/2007
Status: offline
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dang girl I saw your photo album pics
HAWT!!!
(in reply to rippedchick)
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RE: Bobbi's Journal - 3/10/2008 6:13:25 AM
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grantoiz
Posts: 1156
Joined: 6/17/2006
From: cheshire, england
Status: offline
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yeah i remeber seeing pics of you from over 12 months ago, and you look much bigger and thicker now.. your calves are better than mine too LOL..
_____________________________
height 5'9 weight 199 lbs b.f 17
NEW BENCH VIDEO 245 *10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 325 LBS
deadlift : 485 lbs
yates rows : 250 * 9
close grip bench press : 245 * 5
squat : 330 ! :@
(in reply to Jane)
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RE: Bobbi's Journal - 3/11/2008 1:45:26 PM
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rippedchick
Posts: 5601
Joined: 1/8/2005
Status: offline
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Tuesday
Week 1 day 2
Lift A
35 minutes
no supps
Superset
Squats
5x5-65 (powerlifting depth. as deep as I can go)
Calf raises
5x25-bw
____________________________
Superset
Deadlift
5x5-65 (staying light to remember from, can add maybe 20lbs next time)
45 degree glute/ham raise
5x12-25
____________________________
Leg curl
4x6-70
____________________________
Superset
1db overhead squat
2x8-20 (snatched up)
1x8-25 (snatched up)
calf raises
3x25-bw
_____________________________
- 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 - 3/11/2008 7:19:28 PM
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rippedchick
Posts: 5601
Joined: 1/8/2005
Status: offline
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I was supposed to swim today but I saw a movie during open swim so I WILL swim tomorrow.
We went and checked out the other Y in town for the first time. They have a much better lifting/weights area and an oly platform and bumper plates so I am definitely going there on non-swim days. I love oly lifting.
Just to see where I was I did some triples to work on form with the bar on snatch and clean and jerk and then maxed out clean and jerk. I really need to work on front squats so I can lower my catch considerably.
OLY LIFT
Snatch
3x3-45
Clean and jerk
3x3-45
1x1-65
1x1-75
1x1-91 (10kg plates) missed jerk
1x1-91
1x3-45 (right foot forward)
DB snatch
1x2-30 (each hand)
_____________________________
- 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 - 3/12/2008 5:16:12 PM
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rippedchick
Posts: 5601
Joined: 1/8/2005
Status: offline
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Wednesday
Week 1 day 3
Run
No treadmills open when I got there. I was supposed to do 3 1/4-mile intervals so I biked 3 miles instead.
Watts: 70
Miles: 3
Time: 12:02
____________________________
PT
Pushups
10 minutes
3 pushups
10 second stretch
Abs/hip flexors
flutter kicks
3x25
leg levers
3x15
v-ups
3x10
crunches
3x30
sit ups
6x15 (10 seconds rest between sets)
Pull ups (parallel grip)
5x2.5 (2 full lockout reps and 1 to 90 degrees)
Dips
5x4 (clean, deep, pretty)
_____________________________
- 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 - 3/13/2008 3:16:32 PM
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rippedchick
Posts: 5601
Joined: 1/8/2005
Status: offline
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Thursday
Week 1 day 4
Lift B
2 scoops (25g protein) cytogainer post
1 hour (crowded so I couldn't superset everything)
Clean and Jerk
1x3x55
1x2x75
3x3x65 (little pain in left anterior delt head)
BB snatch
5x3-45 (working on form)
Superset
BB Bench press
1x6-65
4x6-85 (to chest)
DB row
4x6-40
__________
Lat pulldowns (OH grip)
1x6-85
3x6-100
Seated db OHP
4x6-30 (Left delt pain came back. I'll keep an eye on it.)
Good lift. Nothing went up but nothing went down either and that's adding the oly lifts at the beginning. Still 127lbs.
_____________________________
- 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 - 3/14/2008 6:49:09 PM
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rippedchick
Posts: 5601
Joined: 1/8/2005
Status: offline
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Friday
Week 1 day 5
Lift A
(Had a lot to do so I made it shorter.)
20 minutes
No supps
1 minute rest between sets
Deadlift
1x10-45 (warm up)
5x5-91 (10kg plates)
Superset
Squat (not quite PL depth)
4x5-91
DB SLDL
4x8-30
A pretty tough but quick routine.
_____________________________
- 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 - 3/15/2008 2:51:01 PM
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rippedchick
Posts: 5601
Joined: 1/8/2005
Status: offline
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Saturday
Week 1 day 6
The monthly killer is here. Took a percocet and feel good but a wee bit high. So glad I'm not in pain.
It should wear off in time for me to drive so I can go to the gym. Just PT and cardio today no lifting.
Having some pain in the anterior delts so I'm going to keep an eye on it over the weekend before I lift upper again and have clean and jerk and snatch. The oly lifts is when the pain came.
Don't want to exacerbate an injury.
There are workouts (2 a days) posted here that I would like to incorporate into my routine.
http://navyseals.com/node/1328/
These workouts are hardcore and I can't do all of them and my routine so for now I'll mix and match the cardio portions with my lifting.
After my 8 week power session I'm in now I'll consider adopting the whole workouts from the site.
_____________________________
- 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 - 3/15/2008 6:10:44 PM
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rippedchick
Posts: 5601
Joined: 1/8/2005
Status: offline
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PT
Pull ups - underhand grip
5x3 (full lockout)
Dips
5x4 (full ROM)
__________
Bike
Had just enough time before the gym closed to get on the bike.
2 miles
8:17
Heart rate said I was at 160. Not that I've ever paid attention to heart rate, but it seemed high.
____________________________
I still have the pushups and abs portion of my PT to do but I had to get a bite to eat.
____________________________
Push ups
10 minutes @ 4
I think I did around 100. To chest touching a bottle as high as my fist.
Abs
flutter kicks
3x25
leg levers
3x20
v-ups
3x10
crunches
3x30
sit ups
6x15
______________________________
Many hours later...bored
db curls
1x20-15 (same time)
< Message edited by rippedchick -- 3/15/2008 9:46:03 PM >
_____________________________
- 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 - 3/16/2008 12:34:54 PM
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rippedchick
Posts: 5601
Joined: 1/8/2005
Status: offline
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Sunday
Supposed to be my off day. Got asked to go to the gym so I did a wee bit.
Weighed 128.8 hoo-yah
pull ups
5x3 (underhand. full lockout)
front squat
1x5-45
decline sit ups
1x10-bw
That's it. No biggie.
< Message edited by rippedchick -- 3/16/2008 12:39:23 PM >
_____________________________
- 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 - 3/17/2008 1:23:26 PM
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rippedchick
Posts: 5601
Joined: 1/8/2005
Status: offline
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Monday
Week 2 day 1
Lift B
35 minutes
128.2 lbs
2 scoops (25g protein) cytogainer post
__________
DB SLDL
2x8-30
2x8-35
DB lunges
2x8-15 (fast)
Back squat
4x6-89 (10kg plates. Not quite powerlifting depth.)
Deadlift
5x5-89 (10kg plates)
Front squat
4x6-45 (atg. very nice)
Overhead squat
2x8-45 (very wide grip. hard to get low. need to work on hip mobility.)
Superset
DB calf raises
2x25-30 (fast)
Calf jumps
2x20-bw (fast)
____________________________
Tweaked the back near the right SI on the second set of squats. I focused on keeping my abs tight and didn't have a problem for the rest of the workout.
< Message edited by rippedchick -- 3/17/2008 1:27:04 PM >
_____________________________
- 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 - 3/18/2008 11:45:19 AM
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rippedchick
Posts: 5601
Joined: 1/8/2005
Status: offline
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Tuesday
Week 2 day 2
Lift B
40 minutes
2 scoops (25g protein) cytogainer post
128.6lbs
__________
BB clean and jerk
3x3-65 (taking it easy on the ant delt. dropped 10 pounds and 2 sets.)
BB snatch
3x3-45 (dropped 2 sets)
Superset
BB Bench press
1x6-75
4x6-85 (clang)
DB row
4x6-40 (form getting better)
__________
Seated DB OHP
3x6-30 (dropped 1 set)
Lat pulldowns (OH grip.)
3x6-100 (dropped 1 set)
DB hammer curls
1x8-20
1x6-25
____________________________
For the sake of my shoulders I dropped some sets throughout the workout. I think it was a good thing because they just started to feel worn towards the end.
Trying to move the bar quickly on the bench press. It's going. Should be to 90lbs for 6 here soon.
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to rippedchick)
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. Or work out here. 
New 8 week strenth/power cycle starts today with continued PT, running and swimming. 
