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

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.

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.

wow. nav said something somewhat nice.

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

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.

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

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

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

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

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

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.

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