Exerbabble for 12-1-6
Today’s Workout:
- HGM Phase IV “Gimme a V!”, Workout XIII, Upper Day
Superset A
Wide-Grip Lat Pull-down: 6, 6, 5 @ 130 lbs/59 kg (+1, +1, +0 reps)
BB Incline Press: 4, 3, 3 @ 115 lbs/52.3 kg (+10 lbs, PR)
Superset B
T-Bar Row: 10, 9, 8 @ 120 lbs/54.5 kg (+10 lbs, PR)
Neutral-Grip DB Press: 10, 9, 9 @ 40 lbs/18.2 kg (+0, +1, +1 reps)
Superset C
DB Fly: 15, 15, 15 @ 15 lbs/6.8 kg (+2, +2, +2 reps)
DB Reverse Fly: 15, 15, 15 @ 10 lbs/4.5 kg (+1, +1, +1 reps)
Poor Man’s Shoulderhorn: 15, 12, 12 @ 12 lbs/5.5 kg (+2, -1, -1 reps)
Superset D
Reverse Crunch: 12, 12, 12 @ 25 lbs/11.4 kg (+5 lbs, PR)
High-to-Low Woodchopper: 12, 12, 12 @ 80 lbs/36.4 kg (+1, +1, +1 reps)
current bodyweight: 156.6 lbs/71.2 kg (-.4 lb, weekly average of 157.5 lbs)
Ah, the difficulty in raising my arms over my head. Much fun.
Fell out of the rep range for inclines, but I’m not bothered at all. I could feel I wouldn’t make the fourth rep, so I stopped at three. Should be able to hit it next workout.
I thought rows felt too easy, but thankfully they got hard on the third set. FINALLY got closer to finishing off the presses.
I felt the reverse flies in my traps. I just kept at it. I suspect reverse flies is a bit of an external rotation. Just slightly. My shoulders just felt zonked in the second and third set of shoulderhorns. I really struggled to get the dumbbell up.
Reverse crunches felt crunchy. Woodchoppers felt easier for some reason. I should have done more reps.
I didn’t lose much weight. I put in a lot of effort trying to eat. I see it paid off. I should maintain over 157 come Tuesday.
Adjustments: One more upper day for Phase IV. Level up flies to 20 lb. Level up reverse flies to 15 lbs.
Wow, you are much more regimented than I. I take my diet pills, eat my oatmeal, and lost a little here and a little there…lol But I also stay active doing massages, so that counts as some physical activity. Does bending over to pick up multiple dog turds count???
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crunches are evil. c4 and c5 blew out years ago – crunches are umpossible
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Eh, I actually do the whole nutrition and exercise thing like a good girl. I bike, walk, swim. ( recovering from back surgery so I have to do low impact exercise as of now) I merely use an appetite suppresant so that it’s easier for me to make the right choices. I understand that some people are purists when it comes to losing weight/being in shape. But I Think that as long assomeone is losing weight in a healthy way by eating correctly and getting in exercise, it doesn’t matter if they are using an aid of an appetite suppresant. It’s when you get girls who take diet pills, laxatives, don’t eat and wonder why their bodies are all jacked up….those girls are the ones who need a lecture. As for building muscle…I actually build muscle really easily. It’s a gene that runs in my family. I’m lucky that way.
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Doing boxing or summat?
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RYN: vertebrae. The 4th and 5th vertebrae in my neck (cervical as opposed to thorasic or lumbar) blew out years ago – horribly painful. most unpleasant. traction. drugs then. Now – no treatment – I’m as good as I’m gonna get. I am in constant but manageable pain – fortunately my threshold is insanely high. Lost some range of movement – tis ok. You’d never know it to look at me = )
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totally unrelated to the cervical question – but damn – that is a fine fine picture of you on your opening page!!!
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“How gay is Seattle?” Apparently, we’re second only to San Francisco so, pretty gay.
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First of all, holy shit, I just saw your front page pic. Timmy naughty. Next, I don’t know where they all are. They aren’t where I live either darnit. (I’m in a more rural WA town, not the metropolis of Seattle…..) I need more gay friends. Lived with three gay guys once and had a gay best friend in college. Gay guys are the best though. Not sure what I find so attractive in an overall wayabout them.
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oh. reverse crunches. those sound like they could be doable.
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ryn: ooo I am So trying that!
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