Joys Log

[Joy]

2/23/12 chest and side delts

bench
85x7
85x8
95x3
95x3

pek deck
115x10
120x8
120x8
120x7

decline press
140x10
160x6
160x4
150x6

db 1 arm side lats- I hang off the side of the smith to do these
12x10
12x10
15x8
15x8

dual axis press machine- i bring the handles together and concentrate on squeezing my chest
60x8
65x6
65x6
65x6

lat raise machine
40x8 4 sets


decent workout, but not great. in the light of the day my shins bruised up again from last night. I also broke to soon in the middle of one of my dl's and my knee cap has a serious egg on it now. Also my back is fine, but the sides are sore. I gotta look into a belt- I guess. I'm freakin myself about this upcoming routine.

 

[Joy]

pic taken after this mornings workout.

 

[Joy]

I have been MIA for a bit. Working and tuning the DL workouts. Its been kicking my ass, my knees and my shins- for real. I have backed off to 2 days a week with 10 working sets. I am also continuing to work other bp's simply because I am anal and feel I am missing something if I don't do them.

3/12/13 Dl's

regular dl's 5x5
warmup 135
working sets 185

sumo 5x5
working sets 185

walking lunges w/ 40 bb
gym up and back 4 x's

On my heavy days these are taking about an hour to complete so I don't have time for anything else.
plus I'm exhausted. My pull weights are coming up fast though.

 

[tilltheend]

Good workout Joy.

 

[1bigun11]

Nice *insert expletive* log! Your arms look fantastic in your picture as well. Glad you are back!

 

[any1uno]

Keep up the great work Ms Joy. Looking good!

 

[Joy]

3/14/13 light chest and side delts

Bench
85x8 (4 sets) I cannot get this *insert expletive* number to go up. Driving me nuts…

Decline press machine
Plate weight
140x8
160x5 (4 sets)

Pek deck
120x8 (4 sets)

Lat raise machine
40x8 (4 sets)

Db lat raise 1 arm
15x8,10 (4 sets)

Threw in some abs

Upped cals to a clean 2200 this week. Cardio backed off to 3 days week.

Tonight is deadlift and squat night. Gonna stick w/ 185 until I can rep 5 with ease…shouldn’t take too long. I bought deadlifting sox a few weeks ago because of the serious bruising my shins get. They didn’t help. I still look like my husband beats me…lol.

 

[shan]

Oh, Im sorry the sox didn't help...just one of the things we have to deal with to play the game. Keep up the good work!

 

[tilltheend]

Great workout Joy.

 

[Joy]

Here are a few days worth of workouts.

3/15/13 nothing like spending my Friday night doing deadlifts till I'm ready to barf. Good stuff.

conventional
135 x10 warmup
185x5- 4 working sets

Sumo
185x5- 4 working sets

Squats
95x8
115x5- 3 sets
125x5 said FU to my deadlift exhaustion and did a personal best!
I think I could have done more cuz I knocked the 5 out pretty easily


3/16/13 Bi/Tri

hammers
20x8
20x8
25x5
25x4

Regular curls
25x10
25x9
25x10
25x8

Seated Dip
150x10- 4 sets

Rope pull downs
70x10
80x5
90x3 backed off to 80x3
80x7

Rope Curls
50x10
60x7
50x10- 2 sets

concentration curls
20x10- 4 sets
ss w/ bench bw dips
4 sets

3/17/13 chest w/ partner this time

85x7
95x3
85x6
85x4

decline bench
85x6- 4 sets

cable flys
10x10
20x10- 3 sets

threw in arnold press just to fry front delts
30x8- 4 sets


last night was rest night. I have finals this week so I am gonna run some hiit cardio and try to lift 2 nights this week. I'm gonna dl w/ my partner on Saturday. I'm gonna have her vid me so I can watch my form as I fatigue. I'm trying to decide if I need a belt. I don't want one if I can help it, but I am hearing it will help keep my form as I get tired. I do not want to hurt my back just b/c of ego.

 

[shan]

How's your weight these days? Gained any or just tightening up? I read you were 120 when you starter the log...geez...makes me feel fat lol...haven't seen 120 since fully depleted pre contest lol...and that was not pretty that dry lol.

 

[Braw16]

Your numbers are looking great! How have you been feeling?