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Old 12-15-2007, 03:36 PM   #11
Veronica Davis
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Re: Veronica's Workout Journal

I'm back from vacation in Cancun. I was also sick when I got back. This morning I did a scaled Angie

"Angie" - Scaled for the Pack
50 pull-ups
50 push-ups (chest to the floor.. kiss it)
50 sit-ups (unanchored)
50 squats (no weights)

Time: 17 minutes 34 seconds
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Old 12-18-2007, 04:15 PM   #12
Veronica Davis
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Re: Veronica's Workout Journal

Today -

Shoulder Press, Push Press, Push Jerk

Shoulder Press
Working Sets
65 lbs - 1
65 lbs - 1
65 lbs - fail (didn't get my chin out)
65 lbs - 1
70 lbs - fail (almost)


Push Press
Working sets
55 lbs - 3
60 lbs - 2 fail (didn't get my chin out on the last rep)
60 lbs - 3
65 lbs - 3
70 lbs - fail drop to 60 lbs - 3

Push Jerk
Working sets
55 lbs - 5
60 lbs - 5
65 lbs - 4 fail
65 lbs - 5
65 lbs - 1 fail (shoulders were smoked)



I'm still learning how to do the Olympic lifts. The biggest challenge is getting my chin out once I get the bar to my forehead. My form in general could be better, but it will come with practice.
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Old 12-19-2007, 06:05 PM   #13
Veronica Davis
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Re: Veronica's Workout Journal

Today's workout - Back and Biceps.
So... um... where do I start. I'm actually speechless. Had one of those days where my mind was in it, but my body wouldn't cooperate. I just couldn't break over 200 today. I was getting frustrated and I walked away from the DL feeling defeated... yep that about sums it up.


Warm-up
Treadmill
T-Bar Rows

Deadlifts
Warm-up sets
135 lbs - 10
135 lbs - 10

Working sets (raw...i.e. no straps, no gloves)
155 lbs - 5
175 lbs - 3
185 lbs - 3
195 lbs - 1 fail drop to 185 lbs - 2 (had to finish the set)
200 lbs - 1
210 lbs - fail (Okay.. if I can do 215 I can do 210... so one more try)
210 lbs - fail (hated to do it, but I dropped the weight)
205 lbs - fail (WTF???)
205 lbs - fail (totally defeated)



Seated DB Curls
15 lbs - alternating
Right Arm - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Left Arm - 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Hammer Curls
15 lbs - alternating
Right Arm - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Left Arm - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11
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Old 12-20-2007, 04:43 PM   #14
Veronica Davis
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Re: Veronica's Workout Journal

Had an okay workout today. The biggest problem today was my head wasn't in it. I realized some things today...

1. After sipping the Crossfit Kool-Aid, regular workouts are BORING.
2. If you don't train chest in a month and a half you will lose strength. DUH
3. Doing BP is not a good idea the day after doing a bazillion deadlifts and DB curls.
4. Floor wipers suck.
5. The body parts I don't like training are the ones that need the most work... i.e. abs and calves. God knows when the last time I trained calves.
6. I put on some good size. Even under the winter insulation I can see my shoulders are capping and I could even see the vein in my bicep. (Grow Grow Grow my arms)
7. I have thick skin... metaphorically too, but I mean my epidermis(sp) is really thick.
8. Regular workouts are really boring (I know this is a repeat, but that's how bored I was)
9. I'm obsessed with DLs. All I could think about this morning was the next time I'm going to DL.
10. I'm going to kick some ### in 2008.


Today - Chest, Tris and Abs

Bench Press
Warm-up set
45 lbs - 10
65 lbs - 6

Working Sets
95 lbs - 5 (spotted.... that darn bar felt like 200 lbs.... 10 lbs below PR)
80 lbs (65% of BW) - 5 (unspotted, but darn if this still didn't feel heavy)
85 lbs - 5
90 lbs - 5 (light spot and proof I should probably bench more regularly.. LOL)
65 lbs - 9 (3 second hold at bottom. I was working on exploding from the bottom or some thing like that)

One Arm Pulldown
10 lbs - 10 (acclimation set)
20 lbs - 8
25 lbs - 6, 6

Close Grip BP
45 lbs - 10 (acclimation set)
75 lbs - 3 (don't ask), 5, 5

Floor Wipers
65 lbs - 15, 15, 15 (each side)
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Old 12-22-2007, 12:02 PM   #15
Veronica Davis
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Re: Veronica's Workout Journal

Legs... - Death by Squat
Originally I was going to do a crossfit workout I saw a few weeks ago. The workout was back squats with the rep scheme 5-3-3-3-1-1-1-1-1. Then I was going to supplement that with SLDL and walking lunges. Um.. yeah... didn't quite workout like that. For those of you following my journal, you know that I've been struggling with getting my squats below parallel. Part of my issue is body mechanics, but it's mostly a mental issue. I changed the way I position the bar on my back. It's going to take some getting used to, but it definitely helped. I also took a slightly larger stance and leaned forward more.

I started off today's workout as planned and I did 5-3-3-3-1-1-1 and I realized I was getting below parallel. Frustrated with over a year of not breaking parallel I said to myself, "If you can't get it right, drop the f**cking weight. From now on reps don't count unless they are below parallel." My meek self was scare of my aggressive self , so I dropped the weight to 95 lbs. I normally have the squat rack bars on the top hole, but I realized that if they bar hits there then I'm at parallel, so I dropped the squat rack bars down one hole. Therefore, no clanging of metal on metal... no rep. The sets in red are the ones that count.

Squats
45 lbs - 10
95 lbs - 5 (parallel - Fail)
115 lbs - 3 (parallel - Fail)
125 lbs - 3 (parallel - Fail)
135 lbs - 1 (above parallel - Fail)
145 lbs - 1 (above parallel - Fail)
135 lbs - 1 (above parallel - Fail.... this is where I had the conversation with myself)
95 lbs - 1 (clang... below parallel - I busted through that darn mental block. I had renewed energy)
105 lbs - 1 (clang... below parallel.... I told myself it's only 10 lbs... just like a banana... don't ask)
115 lbs - 1 (clang... below parallel... I couldn't stop now)
125 lbs - 1 (clang... below parallel... awwwwwwwwwwwwwwww shyt)
135 lbs - 1 (clang... below parallel.... what what)

145 llbs - 1 (silence... parallel... Fail)
145 lbs - 1 (clang.... below parallel... had nothing left)
45 lbs - 10 (clang x 10... for real)


SLDL
45 lbs - 10
135 lbs - 10
155 lbs - 5 (on the last rep I lost focus and tweaked my lower back... time to stop)

Walking DB Lunges
20s x 22 steps
20s x 20 steps
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Old 12-22-2007, 12:23 PM   #16
Bill Shiffler
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Re: Veronica's Workout Journal

Where do they sell 10 pound bananas?
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Old 12-22-2007, 02:29 PM   #17
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Re: Veronica's Workout Journal

Quote:
Originally Posted by Bill Shiffler View Post
Where do they sell 10 pound bananas?
That was the first thing that came to mind.
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Old 12-24-2007, 05:56 AM   #18
Veronica Davis
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Re: Veronica's Workout Journal

My legs are completely sore from Saturday's ego tripping. My gym was ghosttown this morning. Only the hardcore showed up... Me being one of them. Now I'm at work until about noon. Then I'm headed to get my headlight fixed and last minute Christmas shopping.

I met a woman name Fran at the gym. I hate that beyatch. I'm slowly getting the kipping pull-up. I can do about 2 in a row. I have the pieces (kick at the bottom and push off at the top), but I'm still struggling with coordinating it all together. I was going to do arms after, but they were burning after I finished Fran.

Today's Workout
Warm-up
Side Laterals
Front Raises
Overhead press

Fran
21 thrusters - 45#
21 pull-ups
15 thrusters - 45#
15 pull-ups
9 thrusters - 45#
9 pull-ups

Total time: 10:41
I lost all of my time on the pull-ups

Pec Dec - Rear Delts
30 lbs - 10 (acclimation)
60 lbs - 6, 5, 5, 4

Calf Raises
60 lbs - 30, 30, 30, 30

Abs
BB roll-out/ ss
10, 10, 10, 10

Side Bends
25 lbs - 25, 25, 25, 25 (each side)
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Old 12-24-2007, 09:10 AM   #19
Bill Shiffler
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Re: Veronica's Workout Journal

Ah yes. Your first Fran, something I don't think you'll forget. Good work
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Old 12-25-2007, 10:06 AM   #20
Veronica Davis
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Re: Veronica's Workout Journal

Today - The gym is closed and my whole body is sore... so.. Rest Day!!!
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