superstar34’s BodyBlog

Weightlifting Day yaya. Realllly excited cause tonight I Snatched 45kg and my max back in the day was 50kg and I was at least 10lbs heavier, so close!!

Snatches (5 sets of 5, 4, 3, 3, 1) 15kg, 30, 40, 40, 45!!kg

Drop Snatches (5 sets of 3) 40kg

Abs (4 sets of 20 each)

Hyper Obliques holding 10#

Hyperextensions

Decline Leg Raises

Floor Crunches

LEGSSSSSSSSSSS.Yeah I like Pain:

Super #1 (4 of 12)

Weightlifting Squats (Reps of 10, 8, 6, 4) 85, 105, 125, 145lbs

Roman Deads 125, 125, 125, 145lbs

Super #2 (4 of 12)

Smith Machine Jump Squats

Sumo Deads 125, 125, 125, 145lbs

Super #3 (4 of 40 steps total)

Egyptians (Holding 50lbs total)

Wall Sits 1min, 1min, 1min 15 sec, 1min 30 sec

Super #4 (4 of 12)

Weighted Smith Stepups 125lbs each leg

Leg Extensions 80, 90, 100, 100lbs
Super #5 (4 of 12)
Lying Hamstring Curls 30, 40, 40, 40lbs

Donkey Kicks (35 each leg each set)

Side Kicks (35 each leg each set)

Yesterday’s Asskicking:

AM: Run outside for 40mins, also running stairs, crunches, pushups, etc.
PM:  Back, Bis, Abs

Super #1 (4 of 12)

Deadlifts 105, 125, 145, 175lbs

Standing Alt Dumb. Curls 30, 30, 40, 40lbs total

F. Bench Dumb. Rows 35, 35, 40, 40lbs each arm

Incline Dumb. Hammers 30, 30, 40, 40lbs total

Super #2 (4 of 12)

Wide Grip Lat Pulldowns 60, 70, 80, 80lbs

EZ Bar Curls 35, 45, 45, 45lbs

V-Grip Cable Rows 50, 60, 70, 80lbs

Alt Cable Curls 20lbs each arm

Super #3 (4 of 15)

H. Knees

Decline Leg Raises

Floor Crunches

So after last night’s non-work out related rant (errr, blog) I’d like to take a minute out to sandwich that blog with a purely work out related blog. Yaya.

So my new gym is badass. It is the most fantastic gym I have had the pleasure to work out in and I’ve worked out in everything from frou-frou fancy chain gyms to training in my coaches’ non-airconditioned garage or apartment. This gym has the best of everything, bad ass old (but in perfect working condition) equipment, F*cking olympic weightlifting PLATFORMS (HELLO?!!) and the owner JD is a Great guy who has given me a Great deal on training my clients with. And the people, everyone is freaking hardcore and NICE. We have people who have trained at this gym for over 20 years and newbies like me. We have strongmen champions and the strongest woman in the world Jill Mills. Professional and amateur bodybuilders who are great too! Well anywho, I just couldnt be happier and everyone has welcomed me with open arms. =0) Well I took some pictures of the gym and videos of tonights asskicking but i have yet to put them online, will do for sure. Well here it was, tonight was a back to the ole weightlifting roots and Im happy to say I snatched weight that I haven’t done in five years, since college.

Weightlift:

Warmup: With men’s bar, power snatches 2 sets of 15

4 sets of (5, 5, 4, 3)

Hang Snatch w/3 Overhead Squats: (Keeping bar overhead in air, squats to floor) 30, 30, 30, 30kg

4 sets of (4, 4, 3, 3)

Snatch: 40, 40, 40, 40kg

4 sets of (4, 3, 3, 3)

Power Clean w/3 Power Jerks: 40, 40, 40, 40kg

4 sets of 10

Barbell Snatch Grip Overhead Crunches (holding bar overhead while crunching up off ground) 20kg

4 sets of 10

Kettlebell (yay) Tosses 60lbs

I touched on this in an earlier blog but this is what is currently going on in my head right now with more empHAASSSis on the learning. I believe that all forms of learning and change start with some form of dissatisfaction or frustration generated by data that disconfirm our expectations or hopes. Whether we are talking about adaptation to some new environmental circumstances that mess with the satisfaction of some need, or whether we are talking about genuinely creative learning, some disequilibrium based on disconfirming/conflicting information is a prerequisite. Disconfirmation, whatever its source, (whether a person or an experience) functions as a primary driving force in the somewhat stationary equilibrium. Disconfirming information is not enough, however, because we can ignore the information, dismiss it as irrelevant, blame the undesired outcome on others or fate, or, as is most common, simply deny its validity. In order to become motivated to change, we must accept the information and connect it to something we care about. The disconfirmation must arouse what we can call “survival anxiety” or the feeling that if we do not change we will fail to meet our needs or fail to achieve some goals or ideals that we have set for ourselves (”survival guilt”). In order to feel survival anxiety or guilt, we must accept the disconfirming data as valid and relevant. What typically prevents us from doing so, what causes us to react defensively, is a second kind of anxiety which we can call “learning anxiety,” or the feeling that if we allow ourselves to enter a learning or change process, if we admit to ourselves and others that something is wrong or imperfect, we will lose our effectiveness, our self-esteem and maybe even our identity. I think most of us need to assume that they are doing their best at all times, and it may be a real loss of face to accept and even “embrace” errors. The new information that makes learning possible comes into us by one of two ways: learning through positive or defensive identification with some available positive or negative role model, or learning through a trial and error process based on scanning the environment for new concepts. Learning occurs when the person has become unfrozen, motivated to change, and has, therefore opened themselves up to new information. So how does the new information come to the learner? The most basic mechanism of acquiring new information that leads to cognitive restructuring (changing your “way of thinking”) is to discover in a conversational process that the interpretation that someone else puts on a concept is different from one’s own. If one is motivated to change, one may be able to “hear” or “see” something from a new perspective.

The goal is to become more inquiring and more sensitive to others, an essential step in becoming a successful change agent or manager in life. In this, I can realize that this process of learning has NOT led me to lose my effectiveness, confidence, and identity.

On the legs killing. I have so many days missed blogging on workouts I’m not going to even bother to put them in. Today was a new day. I worked out with/trained a friend so no supersetting stuff today, just kept taking turns. So anywho here goes:

AM Running outside 60mins (20 mins of that running up stairs, pushups, jump rope)
PM Legs Hell

4 sets of 12

Weightlifting Squats (All the way to the floor) 85, 105, 125, 125lbs

Traveling Sumo Lunges Holding 25lb dumbell 30 steps each set

Romanian Deads 125lbs

Leg Extensions 70, 80, 90, 100lbs

Weighted Stepups on Flat Bench (12 steps ea leg) holding 20lb dumbells

Seated Calf Raises 35lb (Reps of 20 each set)

Get my thoughts together as I have a lot to say. Must go kill my legs first.

Wow so I haven’t lifted (resistance) in over two weeks!! Yikes how time flies, well I’ve had a lot of stuff going on with moving and all so its def time to get back into it! So I’ve been getting back into running again (HURL) at the neighborhood track for the mornin’ cardio and I actually think I might start liking it. (bleh). Anywho, also since I’ve been here I’ve managed to do a lot of outdoor hiking every couple of days so I guess that counts too! Last night I got to train in the gym and of course I punished myself Christen style and am still waiting for the rest of the soreness in my back to set in yaaaaaay…..

AM
Run .5miles to track
Run 1.25miles Interval sprints for another .5miles
Run .5miles home

PM
Back, Abs

Super #1 (8 sets of 10 reps)
Power Cleans 65lbs
Deadlifts 65lb
Roman Deads 65lbs
Clean Pulls 65lbs
Wide Grip Asst Lat Pulls 60, 60, 70, 70, 70, 70, 90, 90lbs

Super #2 (4 sets of 15 reps)
Hyperextensions
Hyper Obliques (15 each side)
Stability Ball Decline Leg Raises

Super #3 (4 sets of 10 reps)
Flat Bench Dumbell Rows 35lb each arm
Dumbell Pullovers 35lb
Bench Leg Raises (20 each set)

Damn its been awhile since I’ve blogged the workouts and daily happenings in life. I’m not even going to try to go back and write the workouts now, but speaking of happenings in life there have been a plethora of those lately! I have finally moved and am still getting settled into my new place….leaving Houston really made me realize how blessed I am to have such great friends and family, and even though I’m so far away now the distance does not matter….I’m also excited about making new friends and family here…..where I’m living now its the COMPLETE opposite in so many ways than in Houston….people are SO NICE here I can’t get over it, there is SO MUCH stuff to do outside.

Well today I kind of winged it workout wise for now till I get situated with my gym situation:

AM Ran for 30mins approx 3 miles

PM Ran .5miles to track Then:

4 sets of 20 each set
Traveling Lunges (40 steps total) with 30 pushups each set (Real ones thanku)
Ground Leg Raises 20 ea

4 sets of 20 each set
Bench EXPLO stepups
Pushups 20 each set
Ground Crunches 20ea

4 sets of 20 each set
Bench EXPLO Side stepups
Pushups 20 each set
Bench Reverse Crunches

Run home .5miles

Tonight’s asskicking, yaya:

Shoulders, Abs

Super #1 4 of 15
Dumbell Front Raises 15lb each arm
Dumbell Military’s 15lbs each arm
Dumbell Lateral Raises 10lbs each arm

Run at 6.0mph for 5 mins

Super #2 4 of 15
Machine Rear Delt 40lb each arm
Machine Laterals 20lbs each set

Run at 6.0mph for 5 mins

Super #3 4 of 1 min
Floor Leg Raises
Weighted Crunches 10lb plate