[theNuge]

Tuesday, May 20th, 2008

*** Wife's Entry ***

ME Lower Body

General Notes: This was my wife's first workout without me there. I was proud of her. She told me some guy she asked to help her unload the bar in the power rack gave her a weird look when she told him she was going to deadlift. I got a kick out of that.

Deadlift
------------
Notes: My wife hadn't liifted in a while due to our daughter getting really sick last week so I had her take it easy and do a 5x5. She only did 4x5 but she still got some good work in.
85x5x2
95x3
105x3
115x3
125x5
125x5
125x5
125x5

Dumbbell Step-Ups
------------------------------
20's x 8
25's x 5
25's x 5

Pull Throughs
----------------------
60x8
60x8
60x8
60x8

DB Farmer's Walk
---------------------------
35's x ~ 50 yards
40's x ~ 50 yards
45's x ~ 50 yards

[theNuge]

Tuesday, May 20th, 2008

ME Lower Body

General Notes: Wow, what a difference a form breakthrough can make. These are the things I finally started to do when squatting:
- Tightening Glutes and Hamstrings
- Driving off My Heels
- Not Letting My Knees Track Forward too Far
- Belly Full of Air and Keep Lower Back TIGHT
- Driving Out with My Feet
I also think I was using one of my legs more than the other. I think this was causing a bunch of weird things to happen. Anyways, my box squat session today was awesome.

Box Squat
-----------------
Note: I'm pretty sure the bench I was using was putting me right at parallel.
45x5x2
65x5
85x5
105x5
125x5
145x3
165x3
185x3 --> 10 lb. PR! --> this felt light
205x3 --> 30 lb PR! --> these went up great
225x3 --> 50 lb PR! --> I couldn't believe this set. I still had more too! One goal met!
205x3
205x3

Single Leg Squats w/ Back Leg Elevated (Bulgarian Split Squats?)
-------------------------------------------------------------------------------------------------------
Notes: Good God these are nasty. I can't believe the kid on Defranco's website that can do these with 100 lb. dumbbells!
15's x 8 (each leg)
15's x 8 (each leg)
10's x 8 (each leg)

Band Pull Throughs
-------------------------------
Light x 10
Average x 10
Average + Mini x 8
Average + Mini x 8

I didn't do grip training because I ran out of time.

[ThinkGreen]

Nice lifting man! Good shit

[theNuge]

Originally Posted by ThinkGreen

Nice lifting man! Good shit

Thanks a lot. I appreciate it.

I also used a foam roller for the first time last night. Those things are great. I can't believe how tight my legs were. Hopefully that will improve as well .

[enright3060]

Nice PR dude

[theNuge]

Thanks. I knew after I figured out my form issues that my total would go up but 50 pounds was pretty insane.

[theNuge]

Thursday, May 22nd, 2008

*** Wife's Entry ***

RE Upper Body

General Notes: My wife is finally getting back in the swing of things now that our daughter isn't sick. She had a pretty good workout even though it was just RE day. Her pull-up strength is improving and I'm thinking she'll be able to do a pull-up with just the average band in a couple weeks.

Bench Press
--------------------
25x5x2
35x5x2
45x5
45x15
45x15
45x15
45x15
45x15

DB Floor Press
------------------------
20's x 10
20's x 10
20's x 10
20's x 10

Band Assisted Pull-Ups
------------------------------------
Average + Mini x 6
Average + Mini x 5
Average + Mini x 5
Average + Mini x 4

DB SOHP
---------------
15's x 8
15's x 8
12's x 10

Alternating DB Curls
-------------------------------
15's x 10
15's x 10
15's x 10

Regular Swissball Crunches
-------------------------------------------
10 reps
10 reps
10 reps
10 reps
10 reps

[theNuge]

And I love these forums lately with the broken links...

[theNuge]

Thursday, May 22nd, 2008

RE Upper Body

General Notes: Well, last week I did 115 pounds on my bench and I got five sets of fifteen reps. So, I figured I should up the weight. This week I felt like I got stronger as I did my sets and 135 still felt light. Well, when I go back to the bench press in a couple weeks I'll see what happens.
I'm definitely getting stronger on my pull-ups. When I started using the bands I could only do four sets of five reps with the Average band. Now I can do a lot more than that.

Bench Press
--------------------
45x10
65x5x2
95x5
115x5
135x10
135x10
135x12
135x15
135x15

DB Floor Press
-----------------------
40's x 10
40's x 10
40's x 10
50's x 10

Band Assisted Pull-Ups
------------------------------------
2 w/ Light Band and 4 w/ Average Band
2 w/ Light Band and 6 w/ Average Band
2 w/ Light Band and 5 w/ Average Band
2 w/ Light Band and 5 w/ Average Band

Standing DB OHP
----------------------------
30's x 10
35's x 10
35's x 8
30's x 10

Barbell Curls
--------------------
70x8
65x8
55x10

Abs
------
1. Low Pulley SB Crunches 20x10
Regular SB Crunches 10 reps
2. Low Pulley SB Crunches 20x10
Regular SB Crunches 10 reps
3. Low Pulley SB Crunches 20x10
Regular SB Crunches 10 reps
4. Low Pulley SB Crunches 30x10
Regular SB Crunches 10 reps
5. Low Pulley SB Crunches 30x10
Regular SB Crunches 10 reps

[ThinkGreen]

I just started doing DB Floor Presses last week and I really like them. Really cool lift.