RE: Bobbi's Journal
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RE: Bobbi's Journal - 3/19/2008 2:27:24 PM
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rippedchick
Posts: 3559
Joined: 1/8/2005
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Wednesday
Week 2 day 3
1.5 hours (PT is long)
2 scoops (25g protein) cytogainer post
Bike
4 miles
16:08
2.5 miles at level 2 and heartrate at 145 bmp
1.5 miles at level 3 and heartrate at 180 bmp
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PT
Pushups
10x10-bw (nose to the ground)
30 seconds rest between sets
Flutter kicks
3x25
Leg levers
3x25
V-ups
3x10
Crunches
3x30
Decline situps
6x10
__________
Superset
Pull ups
3x3 (full)
1x6 (assisted)
Dips
4x4 (full)
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Took maybe a little too much rest between sets of pushups and way too much rest between sets of ab work. Should be shooting for 10 seconds rest between all sets of PT.
Really ran out of gas on the pull ups. It probably has something to do with doing them yesterday.
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Walk/Run - 1.62 miles
Took the dog. She was happy.
< Message edited by rippedchick -- 3/19/2008 6:12:14 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 - 3/20/2008 7:11:48 PM
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rippedchick
Posts: 3559
Joined: 1/8/2005
Status: offline
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Thursday
Week 2 day 4
Lift A
45 minutes
2 scoops (25g protein) cytogainer post
129.6lbs
__________
Deadlift
1x15-45
5x5-109 (10kg plate + 10lb plate)
Superset
Back squat
4x5-89 (10kg plate - PL depth, explosive)
db sldl
4x8-40 (wrapped towels around handles for tougher grip)
__________
Front squat
4x6-45 (atg. pause at bottom)
Overhead squat
2x8-45 (partials. working on shoulder mobility to go lower)
db split jumps
2x8-15 (hard. these things suck)
Calf raises (drop set)
1x20-50,45,35,30,25,20,15,12.5,10,7.5,bw (Hurt like hell. I was groaning pretty bad.)
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Solid lift. Very happy with the deads, squats and split jumps. Calves are going to kill tomorrow. Slamming down the gainer shakes to keep putting on weight. I should break 130lbs any day now.
_____________________________
- 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 - 3/21/2008 2:40:34 PM
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rippedchick
Posts: 3559
Joined: 1/8/2005
Status: offline
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Friday
Week 2 day 5
Lift B
35 minutes
2 scoops (25g protein) cytogainer post
129.4lbs (pants)
____________________________
Superset
Bench press
1x10-45 warmup
4x5-90 (accellerate bar. to chest)
DB row
4x6-40
__________
Seated db press
2x8-30
2x6-30 (leaning back too much. need to switch to standing)
Lat pulldown
4x6-100 (OH grip)
BB snatch
1x10-45 (form warmup)
3x3-45 (still working on form but looking better)
BB clean and jerk
3x3-65 (the reps are hard but the weight is easy. takes a lot out of me but the weight flies up)
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Notes:
I didn't feel like my back was getting enough work at the end. Need to add more rows into the workout somewhere.
Drop weight on DB OHP and stand up to focus on lateral delts instead of anterior delts. Or do leaning 1 db OHP.
Add weight to bench press and clean and jerk next week.
Do pullups or assist pullups instead of pulldowns.
Keep an eye on overtraining anterior shoulders. Do rear delt assist work.
_____________________________
- 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 - 3/21/2008 5:38:58 PM
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rippedchick
Posts: 3559
Joined: 1/8/2005
Status: offline
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PT
And more lifting...
Seated row
1x10-40 warmup
2x6-90
2x8-70
Incline db curls
1x8-15
2x10-15 (to arnold press)
1x10-15
hammer curls
2x10-20
ez skullcrushers
1x10-15
3x10-35
decline pushups
2x10-bw
decline situps
2x15-bw
bb row (underhand grip)
3x8-65
_________
Bike
1 mile
4:03
_____________________________
- 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 - 3/23/2008 5:12:42 PM
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rippedchick
Posts: 3559
Joined: 1/8/2005
Status: offline
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Sunday
Week 2 day 7
Pre-hab
Rear delt raises
3x10-15
3x10-2.5 (held at the top for a few seconds)
Theraband rotator cuff work
10 minutes
_______________
20 minutes bag work. I'm beat!
< Message edited by rippedchick -- 3/23/2008 7:02:22 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 - 3/24/2008 12:48:31 PM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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Time to build more strength in the upward pressing motions? Dumbell shoulder press, Incline press, Military press?
_____________________________
--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 - 3/24/2008 4:04:29 PM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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No I just didn't see any work outs for it... Maybe I missed it?
_____________________________
--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 - 3/24/2008 7:35:49 PM
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rippedchick
Posts: 3559
Joined: 1/8/2005
Status: offline
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Monday
Week 3 day 1
Lift A
1 hour
127lbs
no supps
__________
Deadlift
1x10-45 warmup
1x5-89 (10kg plate) warmup
1x5-109 (10kg + 10lb)
3x5-129 (10kg + 10lb +10lb) (Felt stable. Focused hard on keeping the abs tight and firing the glutes)
Back squat
1x5-45 warmup
4x5-89 (10kg plate)(going as deep as possible. Try to add 5-10lbs next time)
Front squat
1x6-45
3x6-55 (solid but hard. could possible add 5lbs more)
Overhead squat
2x8-45 (depth is getting a little better every time. balance getting better too)
BB SLDL
4x8-95
DB Split jumps
2x8-15 (I hate these things with a passion!)
_________
Bike
2 miles
10:20
Tried to keep it slow. Didn't want to yack.
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So the workout was really hard and I felt like I was going to yack. After I felt like I was pretty well going to yack so I laid on a bench in the locker room for 10 minutes to cool down. Solid lift. Trying to push the weight while staying safe.
_____________________________
- 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 - 3/26/2008 4:49:21 PM
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rippedchick
Posts: 3559
Joined: 1/8/2005
Status: offline
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Wednesday
Cycle 2 Week 2 day 3
Active Recovery
DB curls (speed drops)
2x10-10
Front lat raise (speed drops)
2x10-8
BB Bench press (speed drops)
2x10-45
EZ curl (speed drops)
2x10-15
DB row (speed drops)
2x10-15
DB upright row (speed drops)
2x10-12.5
Seated row
2x8-90
Rear delt raise
2x8-12.5
DB row (explosive)
2x12-30
DB snatch
1x5-30
Forearm work
2-5lb plates pinch
12.5lb db hub grip
12.5 dbs forearm rotations
Bike
0.5 miles
2:30
____________________________
Run/Walk
with the dog
1.23 miles
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to IBendBarbells)
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RE: Bobbi's Journal - 3/26/2008 11:32:28 PM
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rippedchick
Posts: 3559
Joined: 1/8/2005
Status: offline
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photoshoot pics
_____________________________
- 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 - 3/26/2008 11:33:04 PM
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rippedchick
Posts: 3559
Joined: 1/8/2005
Status: offline
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2/4
_____________________________
- 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 - 3/26/2008 11:33:29 PM
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rippedchick
Posts: 3559
Joined: 1/8/2005
Status: offline
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3/4
_____________________________
- 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 - 3/26/2008 11:33:57 PM
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rippedchick
Posts: 3559
Joined: 1/8/2005
Status: offline
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4/4
_____________________________
- 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 - 3/27/2008 7:34:27 AM
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Jane
Posts: 545
Joined: 1/4/2007
Status: offline
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well damn you lood GOOD!
(in reply to rippedchick)
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14" vertical. Oh well this is the building a base phase and then the short cut phase and then the whole summer dedicated to speed and explosion so I'll get it up then. I really want to be hitting a 24" vert by the end. At least there's plenty of room for progress!
