skizbees’s BodyBlog

There is an influx of newbs during the summer rush at the gym. Bad form with no weight, little weight, and too much weight is everywhere! There are trainers and employees roving the floors during nights at the gym. It’s gotten crazy….

I almost got pushed off a bench press by a guy larger than me Tuesday night who is new. His exercise of choice? Reverse crunches! Go find the decline bench by the cardio bunnies. He seemed annoyed that I was actually using the bench (55 pounds isn’t that much, but I was there first and girls  do bench press ). Don’t waste time doing your AB work where you see weight trees.
I ran into him again at the gym tonight during squats. He was squatting with just bodyweight, straining and pinching his head and neck back so far that his line of vision was ceiling only. I thought proper squat stance was to look up and at the point where the mirror and the concrete of the wall meet. That way you can keep your balance AND see your form. But I said nothing.
He then adds more weight, maxing out at 95. I feel egotastic for using 95 pounds at the rack next to his as a second warm up set, and then 115 as a third. My working set was going to be 135×3x5. But it was @135 (8,5,5). I’m within 10 pounds of my last max out of narrow squats. ::happy dance:: I think I scared some other men who were watching me squat. I plan to get up to 145 next week and get past it within two or three workouts. I will post pics of the 135 parallel squat from tonight in a few days.

Here’s an update of last week’s workouts:

Mon 5/14: Back, Hams, Calves
Warm up cardio: 8 minutes; 43 cal, 2.34 dist., 14.0 av/s

1) Lat Pulldowns: A50 (6), A40 (10,8)

2) T Bar Rows: W: Sled Only (10,10), A: Sled+ 25 lb. plate (5,4,5)

3) SLDL’s: WBar,65; A95 (10,7)

4) Standing Calf: W20; A40 (18,15,12)

Tues 5/15: Chest, Tris, Abs

1) Incline DB Press: W15; A25 (8,6,6)
2) Flat BB Bench Press: WBar (27.5); A(Bar): (6,5,8*) *2 forced reps with a spotter

3) Tricep Dips: W40; A60 (12,10,10)

4) Y-bar Cable Pushdowns: W20; A30 (15,15,15)

5) Ab Work: Flat bench crunches; 4 sets of 100 reps

Thurs 5/17: Legs

Warm up Cardio: 8 minutes; 70 cals, 0.83 dist.

1) Leg Extensions: A40 (15,15,15,15)

2) Leg Presses W90,130; A170 (10,10)
3) BB Squat: WBar,95; A115 (5,5)

4) Rotary Calf: A40 (15,15,15)

Note: Do squats after cardio warm up. My quads were definitely responding. :S.

Fri 5/18: Delts, Bis

1) Rear Delts: (Plate Loaded) W70; A100 (10,8,10)

2) Overhead Press (machine): W20, 30; A50(4,4,4)

3)  Lateral Raises (machine): W30,40; A50 (6,6,4)

Superset:

4) EZ Curls: W: Heavy Bar (15,15); A: Heavy Bar+ 20 lbs. plates (10,8,4)

5)  Shrugs: Bar only (10,10,10)

6) EZ Curls: Heavy Bar only (10,10,10)

End superset

7) Standing DB Hammer Curls: W10; A15 (10,5,4)

8)  DB Front Raises: W5, A10 (10,10,10)

Friday was an awesome workout. I got a great pump and got pictures taken. I’m a little sore from it today still. I’ll keep making faces when I work out.

Despite having a nasty viral infection that lasted over a month. Airborne is a joke. Being too out of it to even take medicine on time was awful. That’s all over and I’m much better.

Here are my latest workouts. I’ve added in bench press, rotary calf press, and T bar rows. I plan to add in barbell rows on tomorrow.

Monday May 7:

1. T bar rows (narrow grip, first time doing exercise): Sled only (10,10,10); 25 lb. plate added (4,3)

2. Lat Pulldowns (wide grip): W30, A50 (10,7)

3. Prone Leg Curl: W37.5, A50 (4,4)

4. SLDL’s: A85 (7,7)

5. Rotary Calf: W20, A30 (10,10,10)

Tuesday May 8:

1. Incline DB Press: W15 A25(8,5,4)

2. Incline DB Flyes: W5, A15 (5,5,5)

3. Flat BB Bench Press: Small straight bar only (first time doing exercise, 27.5 lbs.) (7,7,7,7)

4. Cable Pushdowns: W20, A30 (15,11,12)

5. Ab Work - 400 crunches total

Thursday May 10

1) Leg Extensions: A30 (10,10,10)

2) BB Squat: WBar, 95; A115 (8,8)

3) Rotary Calf: A30 (15,15,15) *Left side only

Friday May 11

1) Overhead Press: A40 (10,10,10)

2) Lateral Raises: A40 (10,8,7)

3) Rear Delt (plate loaded): W70,90; A110 (10,10)

4) EZ Curls WThick Bar; A47.5 (10,8,6)

5) Incline Curls: A15 (10,10)

I’ll post this week’s workouts on Saturday. I hope to move up to the 45 lb. bar on the bench press. I need to make sure my rear delts aren’t overpowering the other muscles of the shoulders any more. I’m going to start doing leg presses again this week, cut out cable rows in exchange for barbell rows, and continue with the same hamstring exercises. My ab routine may need to change soon…maybe adding the weighted machines will shock them. My left calf is still lagging, unfortunately. I’d consider surgery to correct the misalignment, but I have no idea how long I would be out of the gym, or how to train from that point on to ensure recovery, if I have the knee surgery.

I was rehearsing consistently two to three times a week with some bandmates for our recital/gig last month. It was like musical chairs trying to land a steady bassist and pianist before the preparation time was done. Our vocalist flaked out heinously, showing up late to one rehearsal three nights before the gig, and did not have his lyrics finally written, until the last week of rehearsals. I burned THREE discs, listened to his excuses for delays (he "works" sales at my gym…how busy could you be for $5 an hour while promoting your own freestyle rap album, only *after* making a sale?), we give him a shot for his five minutes of fame and he didn’t show up for the gig either. #$^(! I had a blast after the gig; 11 people went to a nice Italian place for dinner, and somehow one of the guys got the waitress’s number. But for some reason he doesn’t want to call her. Something must be wrong with him, and I’ll gladly point it out until he gripes about something else.

I’ve actually lost almost two pounds of water weight. It’s amazing what recoving from bronchitis for the bazillionth time can do to your kidneys, heart, and lungs. I let a guest/friend crash on an air mattress in my living room for a week. My diet was somewhat blown to crap, proportion wise. I ate fries, fried meat, sugary things, and deep fried sea food six out of the seven nights he was here. I think I drank a few pots of coffee myself.There was bar hopping (I’m starting to hate tap water at bars), various house parties within walking distance, live bands, and a bike crash involving a friend from the gym. I got to see a lot of the South Shore and see what a joke the Plymouth Rock is. (For those of you who want me to ruin it for you: there’s a big cement glue crack on the left side. Look for a series of Greek columns on the beach and a rock in a cage. Upside - parking is cheap at $0.50 an hour. The Mayflower II is docked in a nice place). I did touristy nonsense in a state I’ve resided in for almost five years.

A few days later ( and nearly another pound of water…ugh), my lungs started to clear, the heart rate was steadying, and I wasn’t a frequent camper at Bathroomville, USA. Then something else comes up that I’m still waiting on lab results for. The potential result I was told made me cry for about ten minutes, but there was no offical diagnostic until the results were in on this Monday. The antivirals I’m now on, however, gave me my appetite back and the ability to swallow water without feeling a firery burn down one side of my throat. I’ve been crying my eyes out over the smallest of things, or things I suddenly remember from the past that were frightening or depressing.

I’m slowly regaining strength from missing a bunch of workouts (quality, I mean) over the last two-four weeks. I’ve set no maxes for last month. My immune system took a flying leap and landed in a crumpled ball, so I’m working with lighter weights (body weight exercises, and up to 115 pounds of plates for other exercises). A highlight is that last night I was able to pull 110 pounds of plates doing single arm rear delt exercises, at two sets of ten reps each. I’ll feel more relieved when those results are in on Monday. I’ll update soon.

‘ve had some browser issues and had to update some software.

Anyway, on to March 27-present:

Mon: Back, Hams, Calves

Warm up cardio (10 minutes, multiple resistance levels at two minute intervals (1-5-10-5-1)) 98 cal, 1.13 dist.

1) Lat Pulldowns: W70, A 105(6,6)
2) Cable Rows: W40, A 60 (5,6)
3) Prone Leg Curl: W25, A 37.5 (10,8)
4) Standing Calf: W20, A40 (11,11,11)
5) SL Deadlifts: W65, A95 (15,10,10)

Tues: Delts
1) Rear Delts: W70, A110 (13,10,10)
2) Overhead Press: W20, A35 (8,8,8)
3) Lateral Raises (Machine): W30, A40 (6,6,6)
4) Tricep Dips W60, A70 (10,10,10)
Bodyweight Superset:
5) Ab Crunch: 15×3x2
6) Torso Twist: 10×3x2

Quick Note: Supersetting abs = ouch.

Thurs: Legs

Warm up cardio: (9 minutes) 80.3 cal, 0.93 dist.
1) Leg Extensions: 4 sets of 15
2) BB Squat(Deepstance): W45, A65(10,10), A85 (10,10), A95 (10,10)
3) Standing Calf: W40, A60 (9,9,9,7)

After workout cardio: (5 minutes) 21.5 cal

Friday: Abs, Chest, Bis
Warmup Superset:
1) Incline Ab Crunch: 15×3x2
2) Incline Torso Twist: 10×3x2
3) Pectoral Flyes: W45, A60 (6,4,4)
4) Incline DB Press: W20, A25 (6,2,x) *I could not complete a third set.
5) Incline DB Raises: W15, A20 (6,4,5)
6) EZ Curl W-Heavy bar (37.5), A57.5 (6,7,7)

Notes: During ab work, do not clench abs so much. Start warming up with lower weights. Stretch shoulders more before any pressing movements.
Monday, April 2:
Back, Calves, Hams

Warmup cardio: (8 min) 42 cal, 2.02 dist., 14.5 av/s

1) Cable Rows: W40, A60 (8,7); A30(10,10)
2) Lat Pulldowns: W80, A105 (6,7); A50 (20)
3) Prone Leg Curl: W25, A37.5 (11,11)
4) SL Deadlifts: W65(15,12), A85 (10,10, A105 (5,5)
5) Standing Calf: W40, A60 (11,12,13,11)
Notes: This is my best SLDL to date. Six more pounds and I’m at my bodyweight. I like the pump in my biceps in the mirror. Walking after that workout was a limping challenge.
Tues:  Shoulders, Abs
1) Rear Delts: W80 (15,15,); A110 (10,10,10)
2) Overhead Press: W20, A35 (10,10,10)
3) Tricep Dips: W60,70 A80 (5,3,3); A50 (10,10,10)
Superset:
4) Ab Crunch: 15×3x2
5) Torso Twist: 10×3x2

Note: As long as I don’t regurgitate my pre workout snack, I think I’ll survive my workout.

Thursday:

Legs

Warmup cardio: 8 Minutes - 37 cal, 1.91 dist., Av/s 14.2

1) Single Leg Press: A50 (two sets of 20 reps per leg)
2) BB Squat (deep stance): WBar,85; A105 (10,10)
3) Standing Calf: W60 (15,13); A80 (9,9,9,9)

After workout cardio: 10 minute walk on treadmill

Friday:

Chest, Bis

1) Incline DB Press: W15, A25 (5,5,5)
2) Incline Chest Flys: W10, A15 (10,8,8)
3) Incline DB Raises: W10, A20 (7,7,7)
4) EZ Curl WBar; A57.5 (7,6),Bar only

Notes: I feel really crappy. So I’m taking a week off from the gym. I’ve caught a neat little sinus infection and seem to enjoy sleeping/fasting for hours now. I take a break, I get down with the sickness. Ugh. Time to Airborne and OJ my immune system. I took an aerobic yoga class once this week. I’m putting hater aide on this version of a fast forwarded yoga tape. I was warned about the power yoga class being FASTER! Somebody’s going insane, and getting paid for it. (Where can I get in on that?) I’m useless and spaztastic. :angry:
Monday April 16: One restless week later…
Back, hams, calves

Warmup Cardio (cycling): (11 min. 48 sec): 100.1 cal, 1.16 dist.

1) Cable Rows W30, A50 (10,10,10)
2) Lat Pulldowns W30 A50 (8,8) *My form sucks on this cable machine. Got to fix that asap.
3) Prone Leg Curl: W25, A37.5 (8,8)
4) SL Deadlifts: Mix Grip W65, A85 (10,10)
5) Standing Calf: W20, A40 (12,11,10,10)

Tues:

1) Rear Delts: W50, A90 (10,10,10,10); Single arm: (5(l),7(r))
2) Overhead Press: W20 A40 (7,7,7)
3) Lateral Raises(machine): W20, A40 (7,7,7)
4) Tricep Dips: W40, A60 (10,10,10) *I’m working on not locking out to avoid elbow popping.
Superset (Bodyweight):
5) Ab Crunch: 4 sets of 25 reps
6) Reverse Ab Crunch: 25,15,15,15,30 (burnout set)

I think that’s enough updating for now. My fingers need a break.

Monday:
Warm up Cardio (10 minutes): 36 cal, 1.92 dist., 14.4 av/s
1) Lat Pulldowns W95 A105 (8,5,4)
2) Cable Rows W50 A60 (7,7,7)
3) Prone Leg Curl W25 A37.5 (9,5,5) *Left leg dominant
4) Seated Calf Raise W45 A65 (5,5,5)
5) 45 Degree Calf Raise W130 A140 (5,5,5)
6) SL Deadlifts W85 A95 (8,7,7)

Notes: My right shoulder appears to pop during some reps. I think I’m hyperextending during reps most likely. Gotta stop that ASAP. Everything from the neck down feels tingly. I’m still stuck at 60 pounds on the cable rows. Maybe it’s the lat pulldowns preexhausting…:forehead slap:. Okay.

Tuesday
1) Rear Delts (Plate Loaded) W90 A100 (10,9,10)
2) Overhead Press W50 A60 (10,4,1) *
3) Lateral Raises (machine) W30 A40 (7,8,8)
4) Tricep Dips W70 A80 (8,7,5)
5) Flatbench Ab Crunch (Bodyweight) 15×3x2
6) Flatbench Torso Twist (Bodyweight) 10×3x2

Notes: I really enjoy using the rear delt machine more than the pec-dec. My shoulder progress has been really good. My right elbow pops when I do the dips. Am I jamming my forearm bones too much? Ugh.
But it doesn’t hurt. *I have great form with my weaker hand (left) on the overhead press, but the right hand wants to flatten out and try to ‘wrist’ up weight instead of remaining in proper form. THAT would explain the wrist pain on one side. Sheesh. I have to fix that.

Thursday
Warm up cardio (8 minutes) 47 cal, 2.11 dist, 15.7 av/s
1) Leg Extensions A30 4 sets of 15
2) Leg Press (Single Leg) R (10×3) L (10×3)
3) BB Squat (deeper stance, something new) W(bar) A65 10×3
4) Standing Calf Raises W20 A40 (10,8,7)

I took the weekend off (including Friday). My sleeping/eating habits have been completly whacked. Waking up suddenly with ashthma-like symtoms and back cramps (even on days I don’t train it) daily suck. Massages seem to make alignment issues worse. Could be an issue of tension, or maybe I can’t relax. Whee. The bf suggested I cut out a set or two on a couple of exercises, and lower the warm up and actual weight incriments. I hope that will help me.

But good news today:

Monday, March 26:

1) Lat Pulldowns W70 A105 (6,6)
2) Cable Rows W40 A60 (5,6)
3) Prone Leg Curl W25 A37.5 (10,8) *Left Leg dominant
4) Standing Calf Raises W20 A40 (11,11,11)
5) SL Deadlifts W65 A95 (15,10,10)

I’ve got to give my left calf a chance to develop, even if my knee is out of alignment. I doubt I will grow any taller. Feeling a burn (which usually doesn’t happen due to some nerve issues) is kind of weird. I don’t expect my calf to develop more than half an inch over the next month, due to the minimal but consistent response. (I mean that in a positive light, if one gets to know me here) I thought about the 20 rep max for some reason tonight during the deads. I’m within 16 pounds of deadlifting my bodyweight! Not too bad for about 5-6 weeks into that style of lifting.

Monday:
Cardio: 8 minutes: 47 cal, 2.43 dist.,av/s 14.5
1) Lat Pulldowns W95 A105 (7,7,6)
2) Cable Rows W50 A60 (7,7,7)
3) Prone Leg Curl (Left leg forced to be dominant) W25 A37.5 (7,7,8)
4) Seated Calf W45 A65 (7,7,7)
5) 45 Degree Calf Raises W130 A140 (6,7,7)
6) Deadlifts W85 A95 (7,6,6)
7) Back Extensions (Bodyweight) 10×3

Notes: Back extensions after deadlifts is a neat torture. My first time using this machine…wow. Awkward. It’s a sadistic version of downward dog practically. I have a fear of losing my balance and either falling further down into the machine, or flipping over it. Not good.

Tuesday
1) Rear Delts (Plate Loaded) W70 A100 (10,10,10)
2) Overhead Press W50 A60 (7,7,7)
3) Lateral Raises(machine) W30 A40 (7,7,7)
4) Tricep Dips W70 A80 (10,7,7)
5) Incline Ab Crunch (Bodyweight + 35 lbs. db) (8,7,6)
6) Torso Twist (Bodyweight) 2×15 (center, right, left)

Notes: I feel awesome about the rear delts, and dips. The ab crunch with the weight was weird. I’m going to lower it back to 25.

Thursday
1) Leg Press W140 A180 (5,5,4)
2) Leg Extension W25 A37.5 (10,10)
3) BB Squat W95 A145 (10,5,4)
4) Seated Calf A45 (4,5,4) (Left leg only: A25 (4,5,4)

This workout was awful. I should have actually done some cardio before leg day. I am happy I finally got 10 reps on the squat. Coughing up bile and nearly seeing stars for a few seconds after that first set was a new experience. I rested a few minutes before finishing the last two sets. My progress is so off this week.

Saturday:

Standing Cardio (Gluteal 2): 20 minutes - 173.6 cal, 2.01 dist.
1) Ab Crunch W100 A112.5 (10) A100 (10,10,10)
2) Torso Twist W90 A90 (10 (l), 3 (r)) A70 (10 (l), 10 (r))
3) Pectoral Flys W45 A52.5 (10,6,4)
4) Incline Dumbell Press W20 A25(10,8,4)
5) Incline Dumbell Raises W15 A20 (10,5,3)
6) EZ Curl W35 A45 (7,7,4)

The gym closed early due to a snow storm and I, and seven friends, missed our workouts. I walked through that storm and nearly got cut in the face and eye. But in the meantime we saw 300 Friday and decided to just workout Saturday. This workout. What the hell am I doing. Nearly half of my workout went down in weight. I blew up at my boyfriend over something seemingly minimal. (He critiqued my workout and had a lot of questions about my split. Um…He designed it, and I chose to follow it. Back off, hon.) I stomped off and got water at the fountain and angrily did EZ curls with slightly lower weight since I couldn’t find the heavier EZ bar. So there goes 12.5 pounds of progress for my biceps. Pointing and laughing at myself for spazzing out famously this week.

Monday (Back, Hams, Calves)
Warm up Cardio 8 minutes: 37cal 1.93 dist 14.4 av/s
1) Lat Pulldowns W85 A95 (8,8,8)
2) Cable Rows W50 A60 (5,6,6)
3) Prone Leg Curl W25 A25 (10,10,10)  (*6 reps left leg)
4) Seated Calf W65 A75 (5,6)
5) 45 Degree Calf Raises W110 A130 (10,8)
6) Deadlifts W65 A85 (10,10)

Notes: I feel a lot better after doing lat pulldowns, though it’s not as silly to jump up to reach the handles for once. But my right shoulder tends to get pinched during this exercise. I lean back slightly as the instructions suggest, yet pain continues. Maybe it’s a tendon issue. My left calf is two inches behind in development compared to the right, as of a measurement done last night (Friday, March 9). I assumed there would at least be a 3 inch difference. My grip strength is disappointing. I can’t do a third set without getting branded with harder calluses on top of the ones I already have. This area will have to build up if I want further gains.

Tuesday (Delts, Triceps, Abs, Shoulders)
Warm up Cardio 8 minutes: 37 cal, 1.93 dist., 14.4 av/s
1) Rear Delts (Plate Loaded) W70 A90 (7,9,8)
2) Lateral Raises W30 A40 (6,6,5)
3) Tricep Dips W70 A80 (4,3,4)
4) Incline Ab Crunch W(Bodyweight) A(BW+25 lb. plate): (10,10,10)
5) Decline Reverse Torso Twist W(Bodyweight) A(right, left): 15,15 x 3 Sets
6) Overhead Press W50 A60 (5,5,5)

To the older guy who followed me around during my workout, and gets a mention in this blog: I thought you were one of my former college professors. Turns out you just had similar hairstyles. I struck a pose in the mirror just to check my shoulder/tricep progress. The rear delt machine is my good friend; don’t piss it off. I DON’T CARE what you lift spastically in a panic. No one should be that nosy.

Anyway.

I still have flab covering my ab muscles (tiny poochy belly), but I have a visible V taper due to good genetics. I rolled off of the bench after each set of oblique work. It stings. It’s uncomfortable but working I think. I like having Wednesdays off.

Thursday (Legs)
A quick diet note: I ate a burrito three hours before my workout (whole wheat tortilla, brown rice, steak, beans, salsa, and hotsauce*) (*brown hotsauce is evil)

Warm up cardio on manual setting (10 minutes): 55 cal, 2.55 dist., 15.2 av/s
1) Leg Extensions (single leg) A25 R(10) L(10) x 4 sets each
2) Leg Press W120 A170 (10,10,13)
3) Leg Press (single leg) A50 L(15 x 2 sets each) A70 R(15 x 2 sets each)
4) BB Squat W(Bar, 95) A145 (6,7,8)
5) Seated Calf Raises W45 A65 (6,5,6)
6) 45 degree Calf Raises W110 A130 (10,10,10)

The left leg has a lot of catching up to do. I don’t have the best circulation there. I can tap my foot and big toe. The other four toes barely bend, unless I manually do it. Ugh. Muscle imbalances.

Friday (Ab, Chest, Bis)
Warm up Cardio (10 minutes): 43 cal, 2.39 dist., 14. 2 av/s
1) Ab Crunch W100 A112.5 (6,7,6)
2) Torso Twist W80 A90 (10,10)
3) Pectoral Flys W45 A52.5 (7,6,4)
4) Incline Dumbell Press W20 A25 (6,4,3)
5) Incline Dumbell Raises W15 A20 (4,5,4)
6) Arm Curl W37.5 A42.5 (6,6,6)

This workout was awesome. The dumbell raises gave a great pump and I could see veins going crazy. I ususally do two warmup sets of 10 reps. But my left forearm has some stinging sensation that lasts for about a minute then stops. Is that good burn, or stress? I’ve got to figure that out asap.

Monday (Back, Calves, Deadlifts):
1. Lat Pulldowns W85 A95 (10,10,7)
2. Cable Rows W40 A50 (10,10,10)
3. Leg Curl W35 A45 (10,10)
4. Seated Calf Raises W65 A75 (7,6)
5. 45Ëš Calf Raises W90 A110 (7,9)
6. Romanian Deadlifts W65 A85 (7,8)

Tuesday (Shoulders/Abs):
1. Rear Delts (Plate Loaded) W50 A70 (5,7,7)
2. Tricep Dips W/Pin 6 A/Pin 7 (10,10,10)
3. Incline Ab Crunch (Bodyweight) 3×15 each (center, left, right)
4. Incline Torso Twist (Bodyweight) 2×15 (left, right)

Wednesday (Legs):
1. Leg Extensions W30 4×10 (pre exhaust)
2. Leg Press W110 A160 (10,10,10)
3. BB Squat W(Bar, 95) A145 (6,6,6)
4. Seated Calf Raises W65 A75 (5,6,6)
5. 45Ëš Calf Raises W90 A110 (10,10,10)

Friday (Abs, Chest, Bis):
1. Ab Crunch W100 A112 (8,8,8)
2. Torso Twist W70 A80 (10,10)
3. Pectoral Fly W30 A45 (10,10,10)
4. Incline Dumbell Press W20 A25 (8,6,4)
5. Incline Dumbell Raises W15 A20 (5,5,5)
6. EZ Curl W35 A57.5 (6,4,4)