Journey for 2012, Strongwoman and Bodybuilding

[MightyMouse719]

Yay for a journal! Congrats and look forward to following along !

Thanks dc!

 

[MightyMouse719]

40 minutes cardio on recumbent bike this morning. "Pyramid" interval, up to 90% sustained max heart rate.

 

[MightyMouse719]

Monday, 4/9, Cardio and Shoulders/Triceps

30 min cardio on recumbent bike, 6:30 a.m.

Shoulders and Triceps, Noon.
Standing BB Push Press from Rack
Barx5, 55x5, 70x5, 85x3; 90x5, 105x5, 120x5.
Close Grip Pushups on Smith Machine, started at lowest bar position, 10 reps, next step up, 8 reps, next step up, 6 reps. No rest between sets.
Hammer Strength Shoulder Press, Plate Loaded, 25 a side, 4x10
Seated Triceps Pressdowns, Pyramid Sets, 4x10, 90/100/110/120
Seated Arnold Press, 3x12, 20 lbs

 

[MightyMouse719]

4/10, Squats, Cardio, Abs

Morning recumbent bike ride at about 7 a.m., 30 minutes. Ramp Intervals.
Squats, bar x 5, 135 x 5, 165 x 5, 185 x 5, 225 x 5, 135 x 5.
Front Squats, 95 x 5, 105 x 5 - two sets.
Standing Hamstring Curls, plate loaded machine, 25 lbs, 2x12; 30 lbs x 12 reps.
Leg Extensions, plate loaded machine, 25 lbs x 12 reps, 35 lbs x 12 reps, 45 lbs x 12 reps.
Hack Squats, 70 lbs, x 6 reps, 50 lbs x 6 reps - 2 sets. Hacks wreak havoc on my knees, so tried to be cautious.
Incline Ab Crunches, 3x12

 

[MightyMouse719]

4/11, am cardio on bike. 30 minutes.
4/12, am cardio on bike, 30 minutes. Legs are wrecked. I hate my stairs.
Originally Posted by BroncoNation07
4/12, DLs, Back

Deadlifts - 135x5, 185x3, 225x3, 275x2, 315x1, 345x1.
Seated Rows, underhand grip, 3x10, 110/120/130
Assisted Pullups, 10 x overhand grip, 10 x chinup grip, 10 x wide overhand grip.
Snatch Grip BB Bent Over Rows, 3x10, 115 lbs
https://www.facebook.com/photo.php?f...2907865&type=1
Can't see the little plates on the ends, but is 345. Plz pardon the straps, my workplace does not allow chalk.

 

[SHINE]

Damn good DL work MM!

 

[Rottenrogue]

reat Job MM. 345 is no joke!

 

[MightyMouse719]

Thanks RR and Shine. Its nice getting to the mid 300s on DL.

 

[MightyMouse719]

4/13, Spin Class, Chest, Biceps, Abs

Holy Mother of God. My legs are sore, but I did the one hour spin class anyway today from 7:30-8:30 a.m. The spinners were very nice and welcomed me to their group. According to the bike, I burned up almost 500 calories in 75 minutes. I went home, ate and took a nap. If it gets the number on the scale to get smaller, will go back, though. Sweated like the devil in there, too, lose some water weight!

Chest, Biceps, Abs
Flat DB Bench, 35x15, 2x12, 40 lbs.
EZ Bar Preacher Curls, 3x10, 45 lbs.
One Arm DB Preacher Curls, 25 lbs, 10 reps each arm.
Incline DB Bench, 35x15,12,10 reps.
Standing Rope Curls, 3x10, 30 seconds rest between sets, 60/50/40 lbs
Seated Vertical Chest Press, 3x10, drop sets, no rest between sets, 70/60/50 lbs
Nautilus Double Crunch Machine, 3x15, 50 lbs.

 

[MightyMouse719]

4/17, Shoulders and Triceps

Took the weekend off, had lots of family business, and needed some rest. Did 20 min. am cardio on Monday, 20 min HIIT cardio today. Down to 193 lbs today.
Tuesday, Shoulders and Triceps
BB Rack Press, barx5, 55x5, 70x5, 85x3; 90x3, 115x3, 125x3. 100x10.
Seated Triceps Pressdown Machine, 4x10, 100, 110, 120,130
Seated HS Plate Loaded Shoulder Presses, 3x10, 25 a side/30/35 lbs
Standing Single Arm Triceps Pressdown, 3x10, 40/50/50 lbs
DB One-Armed Press, Right Arm, 35x5, 40x5, 45x5, 50x5

 

[MightyMouse719]

Got whatever flu virus my son has, and didn't lift all week. Did a pitiful 20 minutes cardio on the weekday mornings. Hope to lift today, may not be anything impressive, but will get some work in.

 

[400Lb Gorilla]

damn that sucks about the flu. i am hoping to skip any warm weather bugs this year.... i hate the damn things

lol get better soon! BTW, you did more cardio this week than i have