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  1. #1
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    Default Ridgeback303's training log

    Normally I log everything in Fitnotes on my phone or Strava for cycling. But I guess I will start logging it here, to have y'all help keep me motivated and accountable. I started with free weights at home, in January 2015. My workout partner is my husband. We are sort of following Starting Strength, and some of Stronglifts 5x5.

    I plan on posting my workouts from January on forward to give a better idea of my progress. So feel free to check back over the next couple days as I load the workout data.
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  2. #2
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    Jan 1:
    Good Mornings 3x15 15#
    Deadlift 3x15 60#, 1x5 90#
    Bench press 3x15 55#
    Goblet squat 3x10 25#
    EZ bar Preacher curl 3x10 45#

    Jan. 5:
    Exercise Ball Pass 2x25
    Yoga leg lifts 2x50
    4-count scissor kicks 125
    EZ bar curl 1x15 50#, 2x10 50#
    dumbell curls 3x15 15#
    OHPress 2x10 45#, 1x7 45#
    EZXbar wrist curls 3x15 45#
    grip squeeze 3x15

    Jan 7:
    Plank 2@30sec
    Barbell Glute Bridge 3x25 45#
    Lying shoulder pullover 2x25 25#
    Dumbbell Hammer curl 1x10 25#, 2x15 15#

    Jan 10:
    Seated dumbbell curl and OHP 3x15 15#
    Dumbbell kickbacks 3x15 15#
    Deadlift 3x15 70#
    OHP 1x15, 1x8, 1x6 45#
    Ez bar curl 2x15, 1x7 45#
    wrist curls 3x10 25#
    reverse grip wrist curl 3x15 15#
    Dumbbell shrugs 3x10 25#
    grip squeeze 1x10

    Jan 14:
    EZ bar curls 1x20 25#, 1x20 35#, 2x20 40#, 1x13 40#
    EZ bar triceps extension 1x20 25#, 1X20 35#, 1X15 40#, 1X20 40#
    dumbbell curl 1x5 25#
    grip squeeze 3x10
    EZ bar wrist curls 2x15 30#, 1x12 30#
    Reverse EZ grip wrist curls 2x10 30#, 1x7 30#

    Jan 25:
    4count scissor leg kick 1x10
    Yoga leg lifts 2x50
    EZ bar curl 1x8, 1x4 1x5 60#
    Good Morning 3x10 20#
    Barbell Shrug 3x15 60#
    Dumbbell row 3x15 20#
    Deadlift 3x15 60#
    Bench press 2x15, 1x10 60#
    Lying shoulder pullover 1x25, 1x10, 1x15 25#
    Front dumbbell raise 3x10 10#
    Grip squeeze 5x10

    Jan 30:
    Barbell glute bridge 3x10 70#
    plank 1x2 60sec
    dumbbell curl 3x15 20#
    ez bar curl 1x4, 1x2 60#
    EZ bar preacher curl 3x10 40#
    OHP 3x10 40#
    Last edited by Ridgeback303; 02-24-2015 at 09:32 PM.
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  3. #3
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    Feb 1:
    Bench press 1x10 55#, 3x10 65#
    Squat 2x10 45#
    Deadlift 3x10 95#
    Barbell shrug 3x15 95#
    barbell calf raise 1x30 115#
    EZ bar preacher curl 3x10 40#
    plank 2@ 60sec

    Feb 2:
    OHP 3x10 45#
    EZ bar curls 3x15 40#
    EZ wrist curls 3x15 0#
    reverse grip EZ wrist curl 1x10, 1x5, 1x6 40#
    overhead triceps extension 3x10 40#
    dumbbell kickbacks 3x10 10#
    grip squeeze 4x10

    Feb 3:
    OHP 2x10 45#

    Feb 4:
    barbell curl 1x10 45#
    squat 2x10 #45, 1x10 55#
    glute bridges 4x10 65#
    bench press 1x15, 1x10, 1x12 65#
    lying shoulder pullover 1x15 25#, 2x10 35#
    dumbbell hammer curl 1x15, 2x10 20#
    ez bar skullcrusher 1x15, 2x10 35#
    OHP 1x10, 1x8,1x5 45#

    Feb 6:
    Plank 2@60sec
    Yoga leg lifts 2x50
    hanging knee raise 1x4
    dumbbell row 2x15 20#
    squat 1x10 45#, 1x10 65#, 1x10, 70#
    deadlift 1x10 95#, 22x10 105#
    barbell shrug 3x10 105#
    Tbar row 1x10 35#, 2x10 40#
    grip squeeze 3x10

    Feb 7:
    hammer curl 1x15 15#, 1x15 20#
    bench press 1x15 45#,3x10 75#
    lying shoulder pullover 1x15 25#, 3x15 35#
    barbell row 3x10 50#
    ez bar curl 2x10 50#

    Feb 9:
    Yoga leglifts 2x50
    4count scissor kicks 1x25
    crunch 1x25
    squat 2x10 65#, 1x10 70#
    deadlift 1x2 145#, 3x10 115#
    Tbar rows 3x10 45#
    barbell row 3x15 50#
    barbell shrug 3x10 115#
    wrist curl 2x20 20#
    barbell calf raise 1x10, 2x15 135#
    hanging knee raise 1x5, 1x10

    Feb 10:
    cardio boxing 15min
    bench press 2x10 45#, 1RM 105#, 1x4 85#, 2x10 75#
    pushups 5
    OHP 1x10, 1x6,1x7,1x3 50#
    ez bar curl 1x10 40#, 3x10 50#, 2x10 40#

    Feb 12:
    exercise ball pass 1x25
    decline crunch 2x15
    hanging knee raise 3x5
    barbell calf raise 2x10, 1x15 135#
    squat 1x10 45#, 1x10 55#, 1x10 65#, 1x10 70#
    deadlift 1x10 95#, 3x10 120#
    dumbbell row 3x10 20#
    dumbbell shrug 3x15 20#
    barbell shrug 3x15 95#
    Last edited by Ridgeback303; 02-25-2015 at 02:11 PM.
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  4. #4
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    Feb 15:
    plank 2 @ 60sec
    decline crunch 2x15
    yoga leg lifts 2x50
    ez bar preacher curls 1x8,1x6, 1x8, 2x7 60#
    barbell row (overhand grip) 3x10 60#, (underhand grip) 3x10 60#
    ez bar triceps extension 5x8 40#
    negative chinup 2
    bench press 1x8,1x6,1x7,1x6,1x4 85#, 1x10 1x6 65#
    dumbbell kickbacks 3x10 15#

    Feb17:
    plank 2@60sec
    pushups 2x5
    squat 1x8 45#, 1x8 4x5 80#
    barbell calf raise 3x10 135#
    deadlift 1x8 95#, 4x5 1x8 125#
    lying shoulder pullover 4x8 35#

    Feb18:
    pushups 2x5
    bench press 1x10 65#, 1x8 85#, 3x6 1x4 90#
    barbell row 1x10 60#, 4x10 70#
    barbell shrug 4x15 95#
    dumbbell kickbacks 2x10 15#
    dumbbell curl 3x10 20#
    ez bar curl 3x15 40#
    grip squeeze 5x10

    Feb20:
    decline crunch 2x15
    pushups 3x5
    barbell glute bridge 2x15 45#
    squat 2x5 45#, 5x5 95#
    barbell calf raise 4x15 115#

    Feb23:
    barbell glute bridge 3x15 95#
    deadlift 2x8 95#, 3x1 165#, 3x5 135#
    barbell row 3x15 60#
    barbell shrug 3x20 95#
    dumbbell preacher curl 2x10 20#

    Feb24:
    plank 2@60sec
    squat 1x8 45#, 1x8 65#, 1x8 85#, 1x6 95#, 3x5 100#
    bench press 1x10 45#, 1x8 85#, 4x5 95#
    ez bar tricep extension 4x8 40#
    ez bar curl 7x8 40#
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  5. #5
    Just joined M&S dang3r95's Avatar
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    Default

    Noice

    Stick with it
    PRs:
    Bench -
    Squat -
    Deadlift -

  6. #6
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    I think it will be squats and DL day tomorrow. I might try adding OHP back it, if my shoulder will allow it. Also need to start adding more pushups.
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  7. #7
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    Feb 26:
    pushups 3x6
    yoga leg lifts 2x50
    OPH 4x8 45# (my bad shoulder does not like these afterwards, but it doesn't hurt during the lift.)
    DB shrugs 3x20 #40
    Bench press 1x15 45#, 1x8 65#, 1x8 85#, 1RM 110, 4x5 95#
    barbell row 5x10 70#
    lying shoulder pullover 5x8 40#
    ez bar curl 5x8 50#
    wrist curl 4x10 20#
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  8. #8
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    Feb 27:
    Took a 1-scoop prework out mix of NOS Explosion. Definitely felt the beta alanine and caffeine kick in.

    scissor leg kicks 4 count 1x25
    yoga leg lifts 3x50
    plank 2@60 sec
    exercise ball pass 2x15
    squat 1x10 45#, 1x8 65#, 1x8 95#, 1x5 3x6 1x3** 100#

    ** on the 4th rep of the last set at 100#, my left outer quad (vastus lateralis I'm pretty sure) cramped hard. I had felt it pinging earlier but thought I could get the last 2 reps, Nope, and my power cage just paid for itself!

    barbell calf raise 3x15 135#
    tbar row 4x5 55#

    So with the quad problem, I had to skip deadlifts today. I think it will be ok in a couple days.
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  9. #9
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    Good luck with your training. I also started with SL 5x5, then transitioned to SS. Glad to see you doing some of the basic, BB compound lifts. I think they are more beneficial to a beginner than too much light weight isolation or machine work.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  10. #10
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    Feb 28:
    DB Shrugs 4x20 40#
    DB kickbacks 3x8 20#
    Pushups 3x7
    barbell row 1x10 70#, 3x10 80#
    close grip bench presws 6x10 65#
    EZBar tricep extension 1x5 45#
    lying shoulder pullover 3x8 45#
    EZ bar curl 5x10 50#
    EZbar wrist curl 5x10 50#
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  11. #11
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    Great work! I'm always happy to see more women on this site! especially ones serious about weights.
    Good plan to add push ups to your workout as well
    There is no Try. Do. Or Do Not.

  12. #12
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    I am adding 1 rep/set each time I do the pushups. When I hit 3x10, I will start adding a 4th and eventually a 5th set. My weak point is my left shoulder which probably needs surgery...it doesn't hurt during lifting, just aches for days afterwards. I'm pretty sure there is some rotator cuff damage, and mostly an impingement (not my 1st shoulder rodeo).

    Today is a rest day, if I can convince myself to do nothing all day!
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  13. #13
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    Mar 2:
    Yoga leg lifts 50
    plank 1x60, 1x35 sec (feet kept slipping)
    decline crunch 1x15, 2x15 10#
    3way hanging knee raises 2x5
    pushups 3x8
    deadlift 2x8 95#, 1x6 135#, 140# 8,5,6,5.
    squat 2x10 45# (first sets since muscle pull)
    front squat 2x10 45# (first time doing front squats ever)
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  14. #14
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    You're making good progress
    There is no Try. Do. Or Do Not.

  15. #15
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    Took the day off yesterday as a regular rest day. But my shoulder is still hurting, so I finally made the call, and have an orthopedic appointment for Monday. I think I know what is wrong, based on a previous shoulder reconstruction, but I am dreading the need for surgery to fix it. Going to try to lift this evening as I want to keep working on the muscle pull in the quad, and because I am having too much fun lifting to quit. Surgery is gonna throw a real wrench into my plans.
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  16. #16
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    Mar 4:
    yoga leg lifts 3x50
    decline crunch 10# 2x10
    exercise ball pass 2x15
    glute ham raise 6 (way harder than expected, lousy form, needs much work!)
    barbell glute bridge 70# 3x15
    deadlift 95# 8, 115# 8, 135 3x8, 140# 2x8
    squat 65# 3x8, 75# 2x8
    barbell calf raise 75# 2x20, 155 3x15
    dumbbell step up 50# 4x10
    dumbbell hammer curl 25# 3x10, 4

    The squats are coming along ok. I still have a knot in the quad from the pull, but the squats don't seem to be bothering it much. I felt the knot more doing the step ups. I am going to roll it tonight before bed, and put some heat on it. By next week I plan to be back to my working weight on sets. If it warms up and dries out here over the weekend, I might actually get back on the bike!
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  17. #17
    Hard Hitting Cardio Bunny PowerPixie's Avatar
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    So sorry to hear you still have that knot. Perhaps a good massage to get the kinks out? I read that increasing potassium and/or magnesium can also help.
    I'm impressed your deads are so much stronger than your squats. Probably that quad knot.
    There is no Try. Do. Or Do Not.

  18. #18
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    Mar 6:
    pushups 3x10
    bench press 45# 10, 65# 10, 95# 8, 100# 7,5, 95# 8,5 felt a pop in the rt shoulder today, that's the already-rebuilt one. :-(
    DB row flat bench 20# 15,25# 3x10.
    lying shoulder pullover 50# 10, 7
    ohp 50# 8,8,7,6.

    Orthopedic visit monday morning for the left shoulder and ganglion cyst. Icing the rt shoulder this evening to make sure I didn't damage anything. If the left shoulde3r requires surgery, which I suspect it will, that will shut down my lifting with the exception of some leg work, for an unknown timeframe. Not great, but if it fixes the problem, then I suppose it will be worth it.
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  19. #19
    Hard Hitting Cardio Bunny PowerPixie's Avatar
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    Good luck with the doc visit. Would surgery be for a shoulder rebuild again?
    I read that old timers like Dave Draper feel BB benching are shoulder destroyers and recommend. DB press instead.


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  20. #20
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    Saw the ortho doc today for both shoulders. Rt shoulder had been feeling much better over the rest from the weekend. Doc feels the right side is not really a problem. It was the one rebuilt in 2009, so that is a relief. He says I probably popped the joint bursa, so I am going to try to stay light with the weight for a while and let things calm down internally and heal.

    On the left side, there is a distinct weakness resisting having the arm pushed inward. Also hurts a fair bit, with that and other manipulations. So I've got an MRI tomorrow on the left shoulder to see what we can see. Surgery is likely. Or maybe a cortizone shot.

    Tonight I just did a few close grip bench press sets at bar weight, and OHP.

    close grip bench press 3x10 45#
    OHP 2x10 45#
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  21. #21
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    Will the rt bursa repair itself with rest? Glad it's mostly okay.
    Good luck with the MRI tomorrow.
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  22. #22
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    The bursa (if that's what it was that went 'pop') should repair itself in a month or so. The right side feels ok this morning, still tender in some movements, but not bad like it was Saturday. I think with judicious rest and light work, it should be fine...I hope!

    I am hoping the MRI (not cheap...even with ins)will show clearly what needs fixed, so I will have a better idea of what to expect from surgery. If it's inconclusive, I don't know what I will do--probably go ahead with the scalpel, but might opt for the injections first. I dunno...
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  23. #23
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    Back to lifting despite the shoulder issues. I'm having too much fun with this to stop, barring surgery.

    Mar10:
    scissor leg kicks 4count: 25,10,10
    yoga leg lifts: 3x50
    decline crunch: 10# 2x10, 15# 1x10
    3way hanging knee raise: 5
    plank: 3x60sec
    deadlift: 95# 10, 115# 10, 135# 8, 145# 4x6
    barbell calf raise: 145# 4x20
    front squat 45# 10, 55# 10
    squat: 65# 10, 75# 2x10, 85# 8,10,5
    barbell shrug: 85# 4x20
    barbell row: 50# 2x10, 70# 3x10
    OHP: 45# 4x10

    total weight moved: 35,415#
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  24. #24
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    Subd and all caught up (with a couple posts).

    Hope your shoulder issue is quickly resolved.



    FINAFLEX Rep. Visits FINAFLEX.com for product info; feel free to PM me with any questions.

  25. #25
    Hard Hitting Cardio Bunny PowerPixie's Avatar
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    Quote Originally Posted by Ridgeback303 View Post
    Back to lifting despite the shoulder issues. I'm having too much fun with this to stop, barring surgery.

    Mar10:
    scissor leg kicks 4count: 25,10,10
    yoga leg lifts: 3x50
    decline crunch: 10# 2x10, 15# 1x10
    3way hanging knee raise: 5
    plank: 3x60sec
    deadlift: 95# 10, 115# 10, 135# 8, 145# 4x6
    barbell calf raise: 145# 4x20
    front squat 45# 10, 55# 10
    squat: 65# 10, 75# 2x10, 85# 8,10,5
    barbell shrug: 85# 4x20
    barbell row: 50# 2x10, 70# 3x10
    OHP: 45# 4x10

    total weight moved: 35,415#
    Great workout!
    Glad you're having fun. If it ain't fun, don't do it!
    There is no Try. Do. Or Do Not.

 

 

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