Weight Lifting Challenge: October / November 2008!!

[Tommyswife]

Wow, thank you so much for the links. very informative.

[BrianSCohen]

Originally Posted by Tommyswife

Question: Are incline situps more effective than situps on the stability ball or planks? I've been using the stability ball, but it's a bit ackward.

As I mentioned earlier, I'm doing BFL. Tomorrow's my LBWO day. Barbell squats are by far my favorite to do. Still pretty weak on the lying leg curls. I top out at 60 pounds. Definitely need to work on that.

I'm reading through your post and learning new things. Will have to google a couple of new terms such as clean press???

Meb your back looks amazing. Great definition!

If you are doing weighted barbell squats, you are doing great. The power clean is a more advanced move, but it is a full body explosive compound movement. Before going to a combination of a clean and press or a clean and jerk, you could just work on the power clean and separately do overhead presses using with military presses or push presses. A really good video of a woman doing a power clean is here:

YouTube - Power Clean

If I had her form, I would be doing great.

[traycon]

Lat pulldown 3x10x90
seated row 3x10x90
DB bent over rows 3x10x35
DB reverse fly 3x10x15
back extension(machine) 3x12x120
DB bicep curls 2x10x25 1x8x30
21s 3x21x40
DB preacher hammer curls 3x10x15

3x10-15 of the following

incline crunches
seated leg tucks
standing side crunches w/35lb weight
leg raises on a piece of equipment specifically designed for that & dips or laying leg raises
machine crunches @ 100lbs

[WolfmanJacque]

I took 5 days off from lifting this week to tune up for a 5K race. Hit the gym hard last night and had that wonderful flush afterwards that said oh heck yes you had a gooooood workout!

Bench Press: 3x8x200
Seated Bench Press: 3x8x230
Hammer Machine Lat Pulldown: 3x8x250
Hammer Machine Lat Row: 3x8x240 (PR)
Military Press: 3x8x50
Leg press: 3x8x360 (stupid to do these hours before a 5K in retrospect)
Assisted Dip: 3x8x145 (getting MUCH better here, very pleased) (PR)
Shrugs 3x8x180

[Bobby]

Event Training today with Scott, Jon and Matt.

Farmers picks PR first for picking up the 260 farmers and then a second pr for walking about a foot past the start line.

Stone PR lapping the 310 stone a couple of times.

Tried the rolling thunder for the first time today, They were warming up and I got the 97 lbs in each hand but missed the 132. So it was a little PR for not having tried it before.

I had a great time, and good workout. I'm feeling pretty sure I'll get my 310 stone loaded and hopefully be able to do reps with it next year. The Log press is coming right along too, not back to where I was but I'm thinking it'll be back to PR range soon.

[traycon]

DB front raises 3x10@15
DB lateral raises 3x10@12
DB shoulder press 3x10@30
Upright row 2x10@30 1x8x40
DB flat bench press 3x10@35
incline bench press 2x10@60 1x10x65
DB decline bench press 3x10@30
db flies 3x10@20
cable pull downs 3x10@75
DB single arm tricep extensions 3x10@12
DB kickbacks 3x10@15

3x15 incline crunches
3x15x35 standing side crunches

[Bobby]

Good job upping the weights Traycon!

[Tommyswife]

Thanks for the video Brian. Uh, I'm not that advanced yet. LOL The barbell squats I'm doing is assisted by some mechanism, don't know the name. I'll find out when I hit the gym this morning. I feel like such a newbie. Forgive me guys, I've only been lifting a little over a month, so I'm still adjusting to the jargon.

[BrianSCohen]

A little late in my report. Workout Friday

Light Squat
Overhead Press - Hit all 5 reps on new PR!
Deadlift - 4 reps on new PR. My deadlift space is tight and I brushed my head against the wall on rep 4 losing concentration. Bummer
Cybex machine Lat Raise
Lat Pull down

I have been thinking about a weight lifting belt. I would only use it on a few of my top sets. I think it looks kinda stupid and I hate the idea of carrying it around. Anyone else use one?

I had a busy weekend, in-laws visiting and helping my niece move. Next workout possibility is Tuesday.

[Bobby]

Originally Posted by BrianSCohen

I have been thinking about a weight lifting belt. I would only use it on a few of my top sets. I think it looks kinda stupid and I hate the idea of carrying it around. Anyone else use one?

I would suggest you get a belt. I use mine especially on squats and deadlifts. You'll be amazed how much more you can lift safely when you learn to use a belt properly. I have a two pronged power lifting belt I use, but I think next time I buy one it'll be a single prong, just because I think it'll be easier to put on.

[meb2004]

Originally Posted by Bobby

Good job uping the poundages!!

Thanks! it felt good!

Originally Posted by Tommyswife

Question: Are incline situps more effective than situps on the stability ball or planks? I've been using the stability ball, but it's a bit ackward.

As I mentioned earlier, I'm doing BFL. Tomorrow's my LBWO day. Barbell squats are by far my favorite to do. Still pretty weak on the lying leg curls. I top out at 60 pounds. Definitely need to work on that.

I'm reading through your post and learning new things. Will have to google a couple of new terms such as clean press???

Meb your back looks amazing. Great definition!

Aww Thanks!! Hopefully I can post newer picks soon of my progress

Originally Posted by Tommyswife

Thanks for the video Brian. Uh, I'm not that advanced yet. LOL The barbell squats I'm doing is assisted by some mechanism, don't know the name. I'll find out when I hit the gym this morning. I feel like such a newbie. Forgive me guys, I've only been lifting a little over a month, so I'm still adjusting to the jargon.

Feel free to ask away! nobody knows everything, i know i still look up stuff all the time and i'm sure there are people reading through this thread who want to know the exact same thing

[meb2004]

Monday Lower Body Workout: (sets x reps @ weight)
squat 3x6 @ 60 lbs
deadlift 3x6 @ 60 lbs
lunge 3x6 @ 40 lbs
bicep curl 3x6 @ 15 lbs
triceps 3x6 @ 20 lbs
planks - 29 seconds, 16 seconds

trying to up the weight significantly on most of these exercises since I haven't done these in a while and am hoping to get back in the swing of things. The bicep curls though, i will be feeling that tomorrow!

[ChrisNTX]

Originally Posted by Tommyswife

Question: Are incline situps more effective than situps on the stability ball or planks? I've been using the stability ball, but it's a bit ackward.

As I mentioned earlier, I'm doing BFL. Tomorrow's my LBWO day. Barbell squats are by far my favorite to do. Still pretty weak on the lying leg curls. I top out at 60 pounds. Definitely need to work on that.

I'm reading through your post and learning new things. Will have to google a couple of new terms such as clean press???

Meb your back looks amazing. Great definition!

Do you mean crunches on a stability ball as opposed to situps? Irregardless I don't include situps in my workouts anymore. Repeated flexion at the lumbar spine is not a good thing. You really can't compare situps/crunches to planks as the former are strength exercises and the latter is a stabilization type exercise.

[traycon]

leg press 3x10x300
Leg extensions 3x10x130 up 5lbs
Seated leg curls 3x10x120
plie squats 3x10x55 up 5lbs
deadlifts 3x10x95
abduction/adduction machine 3x15x145/3x15x100
seated calf raises 3x15x90

Did leg lifts on the roman chair 3x15

[Bobby]

Originally Posted by traycon

Did leg lifts on the roman chair 3x15

Reverse hypers like? Or leg/hip raise?

You're going to be hitting full plates on the deadlift soon!

[Tommyswife]

Originally Posted by traycon

leg press 3x10x300
Leg extensions 3x10x130 up 5lbs
Seated leg curls 3x10x120
plie squats 3x10x55 up 5lbs
deadlifts 3x10x95
abduction/adduction machine 3x15x145/3x15x100
seated calf raises 3x15x90

Did leg lifts on the roman chair 3x15

You're pretty strong. I never use the abduction/adduction machine. Are they really effective? 300 pounds on the leg press. Impressive. I'm struggling at 170. Do you have any pics posted to show your progress?

I looked over your workout sessions you've posted, quite impressive. Have you ever done BFL?

[traycon]

Originally Posted by Bobby

Reverse hypers like? Or leg/hip raise?

You're going to be hitting full plates on the deadlift soon!

Like this but alternating between bent legs & keeping my legs straight.

http://www.youtube.com/watch?v=SbD6F9lwsxI

[traycon]

Originally Posted by Tommyswife

You're pretty strong. I never use the abduction/adduction machine. Are they really effective? 300 pounds on the leg press. Impressive. I'm struggling at 170. Do you have any pics posted to show your progress?

I looked over your workout sessions you've posted, quite impressive. Have you ever done BFL?

I have never done BFL. I don't have any recent pictures but here is me before & after. Before is 210 after is around 160. I pretty much lost all my weight by lifting. I don't do any structured cardio. I do play vball every Thu for 2-3 hrs but that is hit or miss as far as being a good workout.

[Bobby]

Originally Posted by traycon

Like this but alternating between bent legs & keeping my legs straight.

YouTube - Weight Lifting Exercises for Beginners : Roman Ab Crunch Workout & Exercise for Beginners

I'll check it out when I get home, youtube is blocked here at work.

[WolfmanJacque]

Bench Press: 3x8x200
Seated Bench Press: 3x8x240 (PR)
Hammer Machine Lat Pulldown: 3x8x250
Hammer Machine Lat Row: 3x8x240
Military Press: 3x8x60
Leg press: 3x15x450 (PR)
Assisted Dip: 3x8x130 (PR)
Shrugs 3x8x200 (PR)

Four PRs in one day is another kind of personal record! Shoulder injury and knee injury appear to have healed up completely, today was the first time I had no pain in either area....first time I've been injury-free in months!!

[Bobby]

Originally Posted by WolfmanJacque

Four PRs in one day is another kind of personal record! Shoulder injury and knee injury appear to have healed up completely, today was the first time I had no pain in either area....first time I've been injury-free in months!!

Congrats!! Especially being pain free!

[WolfmanJacque]

Originally Posted by Bobby

Congrats!! Especially being pain free!

three hours later and I am redefining the words "MUSCLE SORENESS"

As Doctor Smith used to say in the old Lost in Space show....[COLOR="SeaGreen"]Ohhhh the pain![/COLOR]

[Bobby]

Originally Posted by traycon

I have never done BFL. I don't have any recent pictures but here is me before & after. Before is 210 after is around 160. I pretty much lost all my weight by lifting. I don't do any structured cardio. I do play vball every Thu for 2-3 hrs but that is hit or miss as far as being a good workout.

Whoa!! What an amazing transformation! Congratulations!

[Bobby]

Originally Posted by traycon

Like this but alternating between bent legs & keeping my legs straight.

YouTube - Weight Lifting Exercises for Beginners : Roman Ab Crunch Workout & Exercise for Beginners

OK, now I know what you mean, those are similar to what I do when I do leg hip raise. Only I think the way you're doing thim is harder because I lay on a flat bench.

I couldn't see pictures from photobucket or youtube vids at work. The youtube video said no longer available but I saw the starting picture and understand.

[traycon]

Originally Posted by Bobby

Whoa!! What an amazing transformation! Congratulations!

Thanks!!

Originally Posted by Bobby

OK, now I know what you mean, those are similar to what I do when I do leg hip raise. Only I think the way you're doing thim is harder because I lay on a flat bench.

I couldn't see pictures from photobucket or youtube vids at work. The youtube video said no longer available but I saw the starting picture and understand.

I do them laying on a bench sometimes, too.

[Tommyswife]

Wow, you look amazing. You have the cutest little body. How long has it taken you to lose? My scale doesn't move as much as it did before I began lifting.

[traycon]

Originally Posted by Tommyswife

Wow, you look amazing. You have the cutest little body. How long has it taken you to lose? My scale doesn't move as much as it did before I began lifting.

Honestly, I started lifting in Feb & was down to 160 in June. I lifted 3 days on, 1 day off to get to that point. There was no excuse that was acceptable not to go to the gym. I started low-carbing in April or May. I really enjoy lifting. I like being able to move up to the next weight. I like feeling strong. And most importantly, I get results from it.

I maintained at 160 for a year lifting M, Tu & W & playing vball on Th. I LCed on & off during that time. I gained about 15 pounds this summer b/c I ate with reckless abandon(divorced my husband, started seeing someone new...we travel a lot & go out to eat often) & took 6 weeks off from the gym.

I am going to the gym as often as I can right now. I am not quite making 3 days on, 1 off but I am lifting 4-5x a week plus vball on Th. At the beginning of Sept I was 175. I am down to 163 right now.

[traycon]

Lat pulldown 3x10x90
seated row 3x10x90
DB bent over rows 3x10x40(pr)
DB reverse fly 3x10x15
back extension(machine) 3x12x120
DB incline bicep curls 3x10x20
cable curls 3x10x65
DB hammer curls 3x10x25

3x10-15 of the following

incline crunches
seated leg tucks
standing side crunches w/35lb weight
leg raises on roman chair
machine crunches @ 100lbs

[Bobby]

Well, I got called in for overtime tonight. I didn't lift today as I was going to this evening. Tomorrow is going to be my only day off this week, unless they call me out for that too. I'll be sure to lift when I get home in the morning and hopefully again on Friday morning if I don't work tomorrow night.

Good job Trycon! Your hard work and consistancy really shows.

[traycon]

Thanks Bobby!!