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  1. #1
    HAVOC kat1's Avatar
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    Default kat1's <insert catchy title> log

    um, yeah...i'm not the creative type, so you can pretend that this has an eye-popping title =) I'd still consider myself a total novice (because everything I learned from my serious weightlifting days 6 years ago, is just all rusty and stuff) so any thoughts, tweaks, whatever are appreciated.

    I'm doing the 5 day power-muscle-burn workout posted by Steve, with a few tweaks of my own due to equipment/spotter limitations and some problems with my shoulders along with taking into effect what I know about my own body and it's propensity to develop or not. I'm currently 5'4"; 124lbs and I don't know for sure but around 19% BF (obviously looking to drop that, maybe to around15.5-16%). I workout at night, after work because I can barely get myself up at 5:30 to leave on time, much less at 4 to workout first!

    I'm a little worried about my progression, hopefully in the next few weeks someone will read this and will be able to tell me if it's not where it should be. I push as hard as I can every rep in every set, but IDK, I guess as a girl, I'm worried that I'm not moving up fast enough (uber competitive, type A personality doesn't help me here).

    Day 1 (of log; week 8 of workout cycle)


    WARMUP - 15 minutes on step machine. 5 steady state low resistance, 5 interval, 5 steady state, high resistance.

    CHEST

    Flat Bench - Bar Press (75 sec rest between sets)
    15X45lbs warm up
    5X65lbs - 2 sets
    4X70lbs - 1 set - need to move up to 70lbs next week for all 3. Might need a
    spot or more likely use the Smith machine since i'm too shy in the gym.
    Plus I'm there to workout, not socialize.

    2 min rest

    Incline Bench - Bar Press (60 sec rest b/t sets)
    10X50lbs - 3 sets - working to 12 reps/set

    90 sec rest

    Flat Dumbell Press (60 sec rest/set)
    12X20/ea - 3 sets - ready to move up to 25

    90 sec rest

    Dumbell Fly (15-30 sec rest when needed)
    40X12.5/ea - had to take a break at rep 20. Hopefully will be able to move up
    in weight after 1 more week

    2 min rest
    jog .5 miles
    2 min rest

    TRICEPS

    Closegrip Press (75 sec rest b/t sets)
    12X45LBS - warmup
    6X55
    6X60
    4X65 - obviously this is where I need to start next week

    2 min rest

    French Press (60 sec rest)
    10X20 - 3 sets. These feel awkward to me, I tried subbing skullcrushers but
    had no weight progression at all over 4 weeks. UGH. I'll try this for a few
    and hopefully will move up to 30lbs.

    Straight bar push down (15-30 sec rest as needed)
    40X3.5plates (guess I need to figure out the weight, huh?) I had to stop after
    16 reps. looks like I'll be her for a little while.


    ABS - 70 captains chairs, 70 cable pulldowns @ 57.5lbs.

    low-cardio - 25 min walk @ 3.8mps, incline 5.

    cooldown & stretching - then

  2. #2
    Moderator Scrutiny's Avatar
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    Nice work with creating a training log

    Will be following.
    Consistency is the key

  3. #3
    HAVOC kat1's Avatar
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    It's all about personal responsibility. I'm at the point now where I feel it's necessary ;p Thanks!

  4. #4
    LegCurlBrah JMango's Avatar
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    Awesome job starting the log and really awesome workout choice! I just finished running PMB after 8 weeks or so. I love it, its still one of my favorite routines. The routine looks good and I don't think you'll have a problem with progression, you definitely seem to know what your doing so just stick with it. I'll be following too
    Twitter @JMang0

  5. #5
    HAVOC kat1's Avatar
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    Default kat1's <insert catchy title> log

    i have a day to catch up on (and I hope I'm posting these correctly. I know they're in the same thread, but idk should it be a new post or a reply?! =computer idiot).

    Anywags. day 2: BACK & TRAPS. this is a day that I edit, I do all of the back exercises plus some extensions to help with my squat form, which will hopefully help me add weight (as I want to squat 2xbody weight at the end of 2012). I also minimize trap work because for most of my workouts, anything that is less than 65lbs, i powerclean instead of using a rack, so i feel that i get my trap work in there. plus i'm a girl who has a predisposition to big trap gains (you'll see when i get around to posting pics) so i compensate.

    WARMUP: 15 MIN treadmill. 5 min @ 3.8 mph, 5 incline / 5 min interval jogging @ 6.0 mph, varying incline 3-8 / 5 min @ 4.2 mph, 15 incline

    BACK

    Bentover barbell rows (75 sec rest b/t)
    12X50lbs - warmup
    5X65lbs - 2 sets
    5X70lbs - 1 set. i will start here next week, might push 75 on the 2nd/3rd set.
    2 min rest
    Bentover dumbell rows (60 sec rest b/t)
    12X25lbs/ea - 2 sets
    10X25lbs/ea - last set. gotta really push next week to hit 12 this last set. I
    think I lost focus. Maybe should update playlist...lol.
    1 min rest
    Lat Pulldowns (75 sec rest/stretch)
    10X6plates (geeze, gotta figure out those weights!) 2 sets
    8X6 plates -1 set - still pushing. last week I was at 12X5 plates, so i feel i'm moving
    forward.
    2 min rest
    Seated cable row (rest between weight increases)
    25X3 plates
    10x4 plates
    5X5 plates time to move up on this burn.
    90 sec rest
    UPright rows
    12X30 - 2 sets. shoulder tweaks. stop. 30 sec rest b/t sets
    5Xreverse pullups (or whatever they're called - jump up, release down over 10 counts)

    jog .5 mi

    3X10 weighted decline situps @ 10lbs
    3X 10 weighted decline side situps @ 10lbs
    1X8 weighted oblique (not sure of the name) @ 25lbs, each side
    1X12 weighted oblique thingies @ 10lbs, each side
    front plank, 2X30 sec
    side plank with leg lift, 2X30 sec, each side

    stretching, noshing

    breakfast: 1 whole grain english muffin. 1/4 c. egg whites. 1 egg. 1 slice muenster cheese.
    snack: 1 c. greek yogurt, 1 oz. almonds
    lunch: 2c. home-made beef stew
    snack: 1 small banana, 1 tbsp home-made peanut butter
    dinner: 2 cups greens, 1 grilled chicken breast, 2 oz. gorgonzola, 1/4 c onion, 1/2 c tomato, 2 tbsp balsamic vinaigrette.
    snack (total cheat, but leftover from xmas): 1 peanutbutter cookie = DELISH

  6. #6
    HAVOC kat1's Avatar
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    Quote Originally Posted by JMango View Post
    Awesome job starting the log and really awesome workout choice! I just finished running PMB after 8 weeks or so. I love it, its still one of my favorite routines. The routine looks good and I don't think you'll have a problem with progression, you definitely seem to know what your doing so just stick with it. I'll be following too
    working at the same weight for 3 weeks is frustrating. but yeah, stick with it is the plan =).

  7. #7
    M&S Power User Paula85's Avatar
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    Welcome Kat,...

    40 reps on dumbbell fly is so much, increase weight next time...

    Dont use smith machine on chest workout so much... Push free weights...

    You wrote nice sentence "I'm there to workout, not socialize"...

    Keep up a good work

    Paula
    TRAIN HARD OR GO HOME.. NO PAIN NO GAIN

  8. #8
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Nice work Kat!
    1-Finger Deadlift, 1RM: 80.3lbs/36.5kg

  9. #9
    Broken Geezer KD5NFW's Avatar
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    Nice job starting a log Kat! Looks like some serious work is happening in here. I agree with you about french presses, I find them awkward. I liked the skulls as a replacement when I ran the PMB. Maybe try single or double overhead extensions?

    Subbed!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  10. #10
    HAVOC kat1's Avatar
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    Default quads & calves day

    Warmup: 5 minutes moderate intensity, 5 min resistance intervals, 5 minutes moderate intensity

    QUADs

    As I've been more comfortable with squats and adding weight, I've noticed some breakdown in form, so I did a little squatting workshop/feel it out session before my main workout. 15 warmup squats @45lbs, then I broke out the box and added weight 10lbs at a time, doing 5 reps at each weight interval and really feeling where my body was going and where/when things were going wrong. This was actually a great exercise because I ended up adding more weight than with my power sets last week and I know exactly how and when my form breaks (stupid knees pushing in!) so I can work some exercises in to strengthen my glutes and hips (I'll be adding some split squats and lunges to day 5) so that I'll be able to push more weight.

    Actual workout

    Back Squats
    3 sets of 5 at 105lbs

    Leg Press
    3 sets of 12 at 190 lbs - time to move on to 210

    Front Squat
    3 sets of 12 @ 60 lbs

    Split Squats
    3 sets of 15 @ 40 lbs

    Leg Press (burn)
    40 reps @ 130 - I hit 25 without a break, time to move up

    Seated Calf raise
    2 sets of 12 @ 100

    45degree Calf raise
    40 reps @ 110 (I do 10 with toes in, 10 with toes out, 20 center)

    Walking cooldown and stretching.

    Not even going to talk about food today. It was one of THOSE days - you know when you wake up famished. I actually wasn't that bad, but I did have a couple of handfuls of mini rice crackers that were floating around the office...eep!

  11. #11
    M&S Power User Paula85's Avatar
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    Nice workout Kat.

    How old are You

    How much time You have expirience in weghtlifting?
    TRAIN HARD OR GO HOME.. NO PAIN NO GAIN

  12. #12
    HAVOC kat1's Avatar
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    Thanks Paula! The workout is from this site, I've modified it a bit to work on my weaknesses and whatnot, but can't take any credit whatsoever for the greatness of the routine.

    I'm 32 y/o and I would say that I have moderate lifting experience. I started lifting in high school and was a gym rat thru my early 20s. Then life happened

  13. #13
    Coming Up The Ranks
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    Default

    Quote Originally Posted by kat1 View Post
    Thanks Paula! The workout is from this site, I've modified it a bit to work on my weaknesses and whatnot, but can't take any credit whatsoever for the greatness of the routine.

    I'm 32 y/o and I would say that I have moderate lifting experience. I started lifting in high school and was a gym rat thru my early 20s. Then life happened
    Life always happens, Great job starting a log, plenty of support to help you along and push you on those days ya need it

    seem to be moving right along nicely

    subbed

  14. #14
    HAVOC kat1's Avatar
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    Thanks DonC! This is actually week 8 of the PMB workout for me but I finally got off my you know what and started a log here.

    Day 4 - Shoulders & Biceps

    Today should have been a rest day, but me & the fiance have a hot date tomorrow with friends who can't usually get out of the house, so I couldn't waste a day - especially since my gym is closed New Year's Day (which means I only have 2 more workout days this year that I won't be totally annoyed at the gym for a few weeks/months depending on the "resolutioners" *sigh*)

    STEP MACHINE: 5 min moderate resistance / 5 min intervals, mod resistance w/ high incline

    TABATA: BW squats/10lb DB thrusters

    SHOULDERS:

    5x50m bb seated shoulder press
    6x50
    6x50

    10x15 db arnold press
    10x15
    10x15 - i really had to push for 9&10 but was able to eek them out

    10x20 barbell front raise, and here is where the popping and tweaking in the
    right shoulder begins
    10x20
    10x20

    20x5 db lat raise
    15x5
    5x5 i should be going up in weight but the popping/pain in my right shoulder
    really kicks in with these. *vow to see doc* in the meantime, any
    alternate exercise suggestions would be appreciated!!!

    BICEPS:

    5x20 db hammercurl
    5x20
    6x20

    10x40 ezbar curl
    10x40
    10 (barely) x40

    12x22.5 cable curl (preacher bench was in use and i HATE waiting)
    12x22.5
    10x22.5
    6x22.5

    TABATA: BW squats/captains chair

    medicine ball(14lbs) oblique twists 3x15

    cooldown/stretching

    this girl is exhausted! but excited that i'm finally seeing some bicep improvements. grubbing then sleeping!

  15. #15
    M&S Power User Paula85's Avatar
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    What does it mean "TABATA"?
    TRAIN HARD OR GO HOME.. NO PAIN NO GAIN

  16. #16
    HAVOC kat1's Avatar
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    Quote Originally Posted by Paula85 View Post
    What does it mean "TABATA"?
    Tabata Protocol: 4 minutes consisting of 8 rounds of 20 work (should be intense) and 10 seconds rest. It's been a while since I incorporated it so I took it light. It's often done with sprints, squats, thrusters though you can pretty much do it with anything.

  17. #17
    HAVOC kat1's Avatar
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    Quote Originally Posted by Paula85 View Post
    Welcome Kat,...

    40 reps on dumbbell fly is so much, increase weight next time...

    Dont use smith machine on chest workout so much... Push free weights...

    You wrote nice sentence "I'm there to workout, not socialize"...

    Keep up a good work

    Paula
    Thanks Paula! I actually don't use the smith machine...but see it as my only alternative to really pushing my weight up on my bench press when I don't have a spot. I only have a couple of friends that workout at the same gym as me and especially being a girl, there's a fine line between asking a stranger to spot and sending an invite for chit-chat...lol. I don't necessarily want to open that door

    by the way, i love your log - you rock out

  18. #18
    HAVOC kat1's Avatar
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    Hot date night turned into hot mess night so yesterday I gave myself a freebie day - there was no way I was going to be able to do anything, I doubt I could have even walked on the treadmill yesterday. In light of that, we stayed in to "ring in the new year" and I toasted the evening with some grape flavored propel zero mixed with club soda (grape + fizzies totally count as a toast!). Today was deadlifts and hamstrings, my lower back has been funky the past week, so I had to dial it down a bit.

    15 Min step machine 5 low resistance/5 moderate/5high

    deadlifts

    10xbar
    10x65lbs
    6X95lbs
    5x105lbs
    4x115lbs

    stiff legged deadlifts

    12x75lbs
    12x75lbs
    11x75lbs

    leg curl

    10x35lbs
    10x45lbs
    7x65lbs
    6x65lbs
    6x65lbs plus a half.
    20x40lbs
    12x15lbs - each leg
    8x45lbs

    glute machine

    10x95lbs
    7x110lbs (7pushes + 7 pulses)
    6x120lbs (same)
    5x125lbs (same)
    20x90lbs pushes
    20X90lbs - pulses

    20 minutes treadmill: 5 max incline, backwards 3.2mph/5max incline, front 4.2mph, repeat

    60 captains chairs / 40 bicycles

    stretching....reflecting that I was so happy that the gym wasn't a zoo today. I thought I was going to have to kick my way through the new years resolutioners, like I did last year. There was practically no one there, just how I like it: enough people to motivate you to work but not enough to get in the way.

  19. #19
    M&S Senior Member BigGasper's Avatar
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    Nice work. Great advice Paula!

  20. #20
    Strong Peach GaPeach's Avatar
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    Quote Originally Posted by kat1 View Post
    stretching....reflecting that I was so happy that the gym wasn't a zoo today. I thought I was going to have to kick my way through the new years resolutioners, like I did last year. There was practically no one there, just how I like it: enough people to motivate you to work but not enough to get in the way.
    hahaha give it about a week or so. It's still the weekend, and the resolutioners aren't inclined to give up their weekends lol
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

  21. #21
    HAVOC kat1's Avatar
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    Quote Originally Posted by GaPeach View Post
    hahaha give it about a week or so. It's still the weekend, and the resolutioners aren't inclined to give up their weekends lol
    *sigh* I know. And Monday nights are usually amateur night anyway, even in the summer. Tomorrow will test my already short patience.

  22. #22
    Strong Peach GaPeach's Avatar
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    Quote Originally Posted by kat1 View Post
    *sigh* I know. And Monday nights are usually amateur night anyway, even in the summer. Tomorrow will test my already short patience.
    hahaha girl I know the feeling. i actually started making my first lifting day on Tuesdays just to avoid the annoying Monday night crowds
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

  23. #23
    HAVOC kat1's Avatar
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    Quote Originally Posted by GaPeach View Post
    hahaha girl I know the feeling. i actually started making my first lifting day on Tuesdays just to avoid the annoying Monday night crowds
    monday night = yoga night for this reason alone! the class i go to is a bit under my skill level, but it's a great way to center for the week and avoid the dreaded mondays! =D

  24. #24
    Strong Peach GaPeach's Avatar
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    Quote Originally Posted by kat1 View Post
    monday night = yoga night for this reason alone! the class i go to is a bit under my skill level, but it's a great way to center for the week and avoid the dreaded mondays! =D
    hmmm i like that idea actually... I might try that when I get back to it!
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

  25. #25
    HAVOC kat1's Avatar
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    Quote Originally Posted by GaPeach View Post
    hmmm i like that idea actually... I might try that when I get back to it!

    find a power vinyasa class. i can't do that "i'm a tree, feel the wind" shizzz. but heated vinyasa flow, i can jam. just don't plan on doing a shoulder workout for a few days after. the chaturanga (sp?) will kill your shoulders.

 

 

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