Ironhard empress first public log

[ironhardempress]

Workout log 12/20/2016
Push day
H.S. 1,2 and 3 are all chest presses working lower, mid, and upper pecs. I don't do bench press because it compromises my shoulder. I super settled the dB OH presses and the shrugs.
H.S. #1 4 x 8 #50/side
H.S. #2 4 x 8 #45 / side
H.S.#3 4 x 10 #30/side
OH seated DB press 1 x 10 #25 3 x 10 #30
DB shrugs 4 x 10 #55
DB front and side laterals 4 x 8 #20
Skull crushers 3 x 10 #30
Rope push downs 4 x 10
Close grip bench press 3 x 10 #95 (smith)

I was pretty pleased that I managed skull crushers and close grip BP without much pain to my golfers elbow. I voodoo flossed and worked with my theraband between shoulders and tricaps which was helpful. Food is good for calories but I keep blowing my fat!

 

[Masters Power]

Workout log 12/20/2016
Push day
H.S. 1,2 and 3 are all chest presses working lower, mid, and upper pecs. I don't do bench press because it compromises my shoulder. I super settled the dB OH presses and the shrugs.
H.S. #1 4 x 8 #50/side
H.S. #2 4 x 8 #45 / side
H.S.#3 4 x 10 #30/side
OH seated DB press 1 x 10 #25 3 x 10 #30
DB shrugs 4 x 10 #55
DB front and side laterals 4 x 8 #20
Skull crushers 3 x 10 #30
Rope push downs 4 x 10
Close grip bench press 3 x 10 #95 (smith)

Looks like a good training session. Drop the skull crushers they are murder on your elbows long term. I use Tate presses instead and have been happy with the results and the fact I can do them pain free.

I was pretty pleased that I managed skull crushers and close grip BP without much pain to my golfers elbow. I voodoo flossed and worked with my theraband between shoulders and tricaps which was helpful. Food is good for calories but I keep blowing my fat!

 

[ironhardempress]

Leg day leg day leg day! 12/21/2016
I decided to try some deadlifts for the first time in forever! Thinking I was still Crossfitting I went for the gusto at 225. One sorry rep....LOL! So i bumped it down to 185. I also did my squats in the regular squat rack, not on the Smith, because I am trying to do more free weight movements with barbells and dumbbells knowing it's probably going to be better overall for my goals. I got a spot on my last set of squats which helped me get down in the hole better. I was just barely getting to parallel in the next to last set as fatigue set in. I really need to do some cardio, but don't know when that will happen. Doing it in the a.m. would be optimal--I live in the country and can just stroll out the door, but it's cold! Ugh! I'm spoiled now that I am not in Crossfit, working out in a cold/hot industrial garage/gym. Anyways, here's the log:

Squats: 1 x 10 #135, 1 x 8 #155, 4 x 5 #175
Deadlifts: 5 x 5 185
Leg Press: 4 x 10 #290 (I lifted the 100 lb plates onto the machine all by myself like a big grownup girl! LOL
Leg Extensions: 4 x 10 #120 (my knee was feeling a little weird...not sure what to make of that)
Leg Curls: 4 x 10 #75

My food was ok, sort of hit and miss. I feel bloated. Ugh.

 

[Masters Power]

A big thumbs up on squatting with a barbell in the squat rack. Doing them this way as opposed to the smith machine will definitely get you to your goals more quickly.

I hate cardio. Nothing wrong with using squats as cardio up the 135 set to 15 reps and the 155 set to 10 reps. It will get you plenty winded. I've gone to this recently as my knees are at least temporarily allowing me to squat more frequently. It has not only helped me have more wind but moved my squat up as well as your form gets grooved with the higher rep lower weight sets.

Strong work. Keep it up!


Just noticed my post from yesterday only had the quote and not my reply.

It basically said skull crushers will eventually kill your elbows. You may want to consider tate presses as an alternative.

 

[ironhardempress]

Merry Christmas everyone!! I'll catch this up tomorrow. Be forewarned tho...my fold has NOT been good!! Oh heck, its Christmas only once a year! LOL

 

[ironhardempress]

Catching up: Pull day (Back, biceps) 12/22/16
Lat pulldowns 4 x 8
T Bar Rows 4 x 10 #55
Seated Rows 4 x 8
1-armed rows 4 x 10 #60
Face Pulls 4 x 8
Ez bar curls 4 x 8 #30 (on the bar)
DB curls 4 x 10 #20 ea
Preacher DB curls #20 ea
DB Reverse Flys 4 x 8 #20 ea

I dont list the plate number on the machine exercises because i have no idea what actual weight it corresponds to. I don't slack tho! I threw in the reverse flys just for a change of pace.

 

[ironhardempress]

BUTT DAY! 12-23-16
Cable rear extensions 4 x 10
Cable side extensions 3 x 8 (I hadnt done these in a minute. chose them over the adductor machine)
S.M . Hip thrusts 4 x 12 #155
S.M. Vertical press 4 x 12 #185
S.M. Lunges 4 x 8 #95 (preferred over walking lunges which seem to use my quads more)
Kneeling Squats 4 x 10 #185

 

[ironhardempress]

Back to the old grindstone after an orgiastic display of consumption and laziness Christmas eve and Christmas day!
PUSH DAY 12/26/2016
DB Bench press 4 x 10 #35
DB INcline press 4 x 12 #30
Cable flies 4 x 10
S.M. OH Press 4 x 10
DB Side laterals 4 x 8 #20
DB front laterals 4 x 8 #20 ( i superset the side and front laterals)
Cable pull throughs 4 x 10
Rope pull downs and OH pulls 4 x 10 each
Close Grip Bench press 3 x 10 #95
French press 1 x 10 #20, 2 x 10 #30 I decided to try these instead of skull crushers. They were ok, but my shoulder felt real tight and preventing me from perfect form
so I am going to try to get a deep tissue massage today

 

[Wendylifts]

Back to the old grindstone after an orgiastic display of consumption and laziness Christmas eve and Christmas day!
PUSH DAY 12/26/2016
DB Bench press 4 x 10 #35
DB INcline press 4 x 12 #30
Cable flies 4 x 10
S.M. OH Press 4 x 10
DB Side laterals 4 x 8 #20
DB front laterals 4 x 8 #20 ( i superset the side and front laterals)
Cable pull throughs 4 x 10
Rope pull downs and OH pulls 4 x 10 each
Close Grip Bench press 3 x 10 #95
French press 1 x 10 #20, 2 x 10 #30 I decided to try these instead of skull crushers. They were ok, but my shoulder felt real tight and preventing me from perfect form
so I am going to try to get a deep tissue massage today

Note to self: work "orgiastic" into conversation today. And from then on frequently.



Great work! I return to the gym today (or tomorrow).


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[Snapcracklesquat]

Nice job, especially since it's the holidays but if you're going to bulk now's the time to do it .
And a little light cardio isn't going to kill your gains, I'd do just enough to keep your lungs from crapping out when you do get to cutting, maybe 30 minutes a couple of times a week, that shouldn't make you catabolic. I've got three more weeks to go until I can start my cycle and bulk up, I tore a tendon in the elbow, so be careful with yours too, I'd hate to see you get benched mid cycle!