Joys Log

[uphillclimb]

Oh and I'm in for this. Your numbers are very good and strong. Hell, you're lifting more than some of the guys that run a log. Nice work.

 

[Joy]

Thanks all. I have really been concentrating on my shoulders. It seemed when I doubled the workload on them the side and rear delts really started to come along. They do get sore so when that happens I try to back off. Since I am my own ginuea pig I never know if I am overtraining. Then I get to reading and fill my head full of doubt.

I did 20 minutes stepper cardio. Couldn't do hiit...I was wearing my Chucks.

1/17/13

Back night 30 sec rests in between sets

1 arm db rows
40x10
45x7
45x6
45x6

cable cross overs (i just learned these so I am concentrating on form and squeezing the muscle)
20x12
20x10
25x9
25x9

straight arm lat pulldown
40x10
50x10
60x6
55x7

shrugs (its like a free standing shrug machine...not sure of the technical name)
180x10
200x10
200x10
210x8
note: i might have to look into wraps if i go much heavier)

Wide bar pulldowns
100x7
100x6
100x6
85x10

 

[uphillclimb]

if you want to get those traps going and you're comfortable with the weight, you can get wraps anywhere for 10-15.00 and not have to wait for the mail and order online....FYI.

Good numbers, esp lat pulldown and wide bar. Do you do bodyweight pull ups ever?

 

[Joy]

Thanks for the info on the straps- uphill. I do bw pull ups, but I don't like them and can only do a few sets of 5 or 6 at a time w/ good form. Now, I could bang em out if I did em like so many other douches and went halfway up or didn't fully extend my arms. I often forget about doing them, I think because I don't like them. Perhaps I should prioritize them just for that reason.

 

[uphillclimb]

Fair enough....whatever my weakest areas are, I try to focus and train them more.

Straps would definitely help for your pull ups too! Allows you to pull with the elbows and not with the hands....I've bought a dozen different pair of straps over the years. No preference but the shiek straps with the lock in tube/dowel have been my favorites lately.

http://www.schiek.com/straps.html

They have them at olympia, sports authority, dicks etc....

 

[Joy]

I am uploading a vid of my squats. The quality sux...I'm not sure what she was actually doing while she was filming me. I'm looking for any feedback on form. [video]www.youtube.com/joys93gt[/video]

 

[big_paul_ski]

Versa grips pro series. I'll never use conventional straps again.

 

[uphillclimb]

I am uploading a vid of my squats. The quality sux...I'm not sure what she was actually doing while she was filming me. I'm looking for any feedback on form. [video]www.youtube.com/joys93gt[/video]

I'm sure some other guys can get more granular as I'm not able to dissect as easily as others but on your last few reps, take a look at how your back and rear end come up earlier and quicker than the weight....try to flatten that back more to keep the weight on your legs. Also, keep your head up and drive through the floor with your heels with your shoulders out and up.

 

[dangerouscurves]

I noticed the end of the set your rounding your back and rocking your pelvis forward and up at the bottom of movement ...

Focus on keeping that rear out

 

[Braw16]

I think your back was rounding a bit because you have the weight a little high on your neck. Is your spine sore from the bar when your done? If not disregard then its a matter of keeping your head up and pushing through your heals. Overall look good nice and deep and good tempo.

 

[Joy]

1/18/13

Leg night. Well, you guys were really on to something with the feedback on my squats. I curled my toes, really pushed through my heels, kept my booty out, chest out, head up and the big difference- i put the bar lower on my back! Holy hell what a difference all of that made. I was really feeling the difference in my form. I also felt like I could throw on a bit more weight, but I decided to keep cool and continue focusing on form. Thanks alot! It really made for a great workout tonight.


Squats
65x12
85x10
95x10
95x10
105x8

Stiff Leg Deadlift
95x10
115x9
115x8
95x10

Superset standing db Lunges w/ ab crunches
50x20 per leg
50x20 per leg
50x20 per leg
50x20 per leg

crunch bw+25plate
30,30,30,30

seated calf raises
90x50
90x35
90x40
90x35

lying leg curls
55x8
60x7
65x5
65x5

 

[Braw16]

Good to hear Joy I'm glad that you had a great workout. Keep working hard you look great right now. I'm glad you were able to get your form down