Bar_Belle's HARD WORK PAYS OFF Training Log

[Velociraptor44]

Shoulders are popping BB. Very nice

 

[PLpb]

Hope you're well soon!

 

[bar_belle]

Friday Arms

Diamond push ups x35

Bar Curls
1x25 45lbs
1x20 55
1x15 65
4x11 75
​

Tricep rope push downs
5x15 80lbs
superset DB Skullcrushers 5x15 15lbs

DB Bicep Curls (full turn)
6x11 20 lbs

Tricep bar push downs
5x15 80lbs
superset DB Skullcrushers 5x15 15lbs

Bicep Hammer Curls
5x21 15 lbs

Comments: Sooooo happy to not miss a day of lifting!! I did miss Thursday cardio (the beloved lunge/squat) but given my hip flexor tenderness, it may have been a good thing. Feel right as rain. Stomach bugs are no fun, but luckily short lasting. A note on training, on diamond push ups I made it to 25 before breaking. I feel quite large in the arms now. I stare. Looking forward to power legs tomorrow.

NOTE: We are what we repeatedly do. Excellence, therefore, is not an act but a habit. ~ Aristotle
​

 

[macedog24]

Abs x250

DB Lateral Raises (tips down)
5x11 15lbs

Military Press
1x5 65 lbs
2x5 95
3x5 115

Wide Bar Upright Raise
5x11 65 lbs

DB Front Raises
5x11 15 lbs

Face Pulls
5x11 80 lbs (Long pulls)

Comments: Solid shoulders. I'm feeling a little under the weather today.

NOTE: Persistence gets you there. Consistence keeps you there. [/QUOTE
still going stronger and harder than ever. You raise the bar! No pun intended. Hope you feel better.

 

[bar_belle]

thanks! I do

 

[bar_belle]

Legs - Flat Tire

Leggus interruptus. 1 of my 2 favorite days. Pffffffffffft. Whilst doing my set of squats at a reasonable 205 (not even my working weight of last week), my left rectus femoris curled up in a ball. Lateral side. Fortunately I re-racked before I fell to the floor in a panic. I have never had that feeling before. It started to happen on leg press a few days ago during bike tabata but not this bad. This was full on. I thought I tore something. Fortunately, trainer was right there. He doesn't freak out over ANYTHING. The more panic there is, the more chill he gets. Needless to say no more that session. I'm icing icing icing icing. I'm planning my return later today....

I HATE SITTING STILL!! You know what I mean PLpb.

 

[SoCalJC]

Leggus interruptus. 1 of my 2 favorite days. Pffffffffffft. Whilst doing my set of squats at a reasonable 205 (not even my working weight of last week), my left rectus femoris curled up in a ball. Lateral side. Fortunately I re-racked before I fell to the floor in a panic. I have never had that feeling before. It started to happen on leg press a few days ago during bike tabata but not this bad. This was full on. I thought I tore something. Fortunately, trainer was right there. He doesn't freak out over ANYTHING. The more panic there is, the more chill he gets. Needless to say no more that session. I'm icing icing icing icing. I'm planning my return later today....

I HATE SITTING STILL!! You know what I mean PLpb.

That's why I don't do legs.


Glad it wasn't serious BB.

 

[bigbumpkin2003]

Injuries of any kind or severity stink.

Feel better

 

[bar_belle]

Not down for long feels better. Back cardio today instead of floor work. Gonna beast it!!

 

[theestone]

Curled up in a ball. Are we talking tear(you said not) or a spontaneous SERIOUS cramp?

 

[bar_belle]

Curled up in a ball. Are we talking tear(you said not) or a spontaneous SERIOUS cramp?

I can walk on it. I'm going w serious cramp. Shorter recovery.

 

[PLpb]

Leggus interruptus. 1 of my 2 favorite days. Pffffffffffft. Whilst doing my set of squats at a reasonable 205 (not even my working weight of last week), my left rectus femoris curled up in a ball. Lateral side. Fortunately I re-racked before I fell to the floor in a panic. I have never had that feeling before. It started to happen on leg press a few days ago during bike tabata but not this bad. This was full on. I thought I tore something. Fortunately, trainer was right there. He doesn't freak out over ANYTHING. The more panic there is, the more chill he gets. Needless to say no more that session. I'm icing icing icing icing. I'm planning my return later today....
I HATE SITTING STILL!! You know what I mean PLpb.

Belle!!! No!! That's terrible. Also, too weird... the lateral aspect of my left leg has been really tender, and when I squatted on Wednesday it kept 'popping.' Subsequently, it is still aggravated and has continued popping occasionally when I bend or kneel down. Is yours like a muscle spasm, or do you think it's more tendon/ligament? Did any bruise form? I'm going crazy...today is my rest day and I know how much I 'need' it, but also know how much I don't want to rest! Lol. We're trying to kick butt every day! What do you have planned for later today? Also, how's the hip flexor hanging in there? (Ps, love that you used the word whilst! lol)

 

[PLpb]

Just saw you think it was a cramp. Sounds like a nasty cramp!

 

[bar_belle]

Just saw you think it was a cramp. Sounds like a nasty cramp!

Muscle spasm..it's related to that hip flexor discomfort...knee bone is connected to - the - leg - bone. The leg bone is connected to - the - hip bone... you know the song. It be all connected up in there.

 

[bar_belle]

Satuday Sexy Back Cardio

Cardio Back (Supersets w no breaks)
(6 sets of 16 reps superset w 6 flys)

Seated Row -100 lbs
Rear High Pulls - 50 lbs
Straight Arm Pulldowns - 60 lbs
Overhead Lat Pulldown 85 lbs
Underhand Lat Pulldown 100 lbs
DB for superset 20 lbs

​

Comments: It's not my usual Saturday cardio, but then again, there has been nothing "usual" about this whole week. Got sick and then left wheel goes flat. LEG BOO BOO: Just so you know there is no bruising, just a deep sore that is real unpleasant when I attempt to push off/up from sitting/stairs/squatting. That's body weight only. It's a muscle spasm brought on by micro tears in muscle (bestest guess). I'm growing like crazy in the legs. IMO. After today, my back is, too

NOTE: If you can't explain it simply, you don't understand it well enough. ~ Albert Einstein
​

 

[bar_belle]

Sunday Shoulders

DB Arnold Press
1x15 25 lbs
2x10 30
3x5 35

DB Wide Upright Raises
5x11 20 lbs

Military Press
1x5 65 lbs
2x5 95
3x5 115

Wide Grip BB Upright Raise
5x11 65 lbs

DB RAM Press
5x11 15 lbs

High Pulls (Short Pull)
5x11 70 lbs

Comments: Solid shoulder work today. Strong lift w 115 on military. Nothing out of the box. I'm learning that too much out of the box can lead to pulls and potential strains. Low and behold, I'm not invincible. Even Superman had Kryptonite. I'm just sayin'. I have no idea what this afternoon holds for cardio. Threw out the play book until further notice.

NOTE: [FONT=georgia, bookman old style, palatino linotype, book antiqua, palatino, trebuchet ms, helvetica, garamond, sans-serif, arial, verdana, avante garde, century gothic, comic sans ms, times, times new roman, serif]The early bird gets the worm, but the second mouse gets the cheese. ~Author Unknown...[/FONT][FONT=georgia, bookman old style, palatino linotype, book antiqua, palatino, trebuchet ms, helvetica, garamond, sans-serif, arial, verdana, avante garde, century gothic, comic sans ms, times, times new roman, serif]Train smart[/FONT][FONT=georgia, bookman old style, palatino linotype, book antiqua, palatino, trebuchet ms, helvetica, garamond, sans-serif, arial, verdana, avante garde, century gothic, comic sans ms, times, times new roman, serif].[/FONT]

 

[PLpb]

The early bird gets the worm, but the second mouse gets the cheese. ~Author unknown
^^^ great quote!

 

[bar_belle]

The early bird gets the worm, but the second mouse gets the cheese. ~Author unknown
^^^ great quote!

Thought so, too!!

 

[bar_belle]

Cardio Shoulders - Walking 8s - 8 Reps/8 Push-ups
​

Walking Shoulder Press - 12 lbs
Lateral Raises - 10s
Walking Shoulder Press - 12s
Lateral Raises - 10s
​

Walking Shoulder Press - 12s
​

​

Comments: Did the heavy version today w 10s/12s. All about shoulders w lifting and cardio today. Felt great. All the push ups fit well w chest in the morning. Hope to be using my legs in cardio soon! No apparent injury to left leg, just some spasm and soreness. Getting better.


​

 

[bar_belle]

Monday Chest

Flat bench flys
5x11 25 lbs

Flat bench press
1x5 95 l
1x5 115
1x5 135
1x5 155
3x5 185

Incline bar press
1x11 135 lbs
4x11 115

Incline DB turns
5x11 30 lbs

Incline DB center press
5x11 35 lbs
*That means press w both > R single arm press > both > L single arm press > both. Only count the rep when using both arms.

Comments: Felt stronger this week. Phew! 185 is still a crap ton of weight. Did the 135 on incline this week, but I'm not looking to stress anything out either! I'm growing nicely. I'm a poster child for gun control. Yeah, I said it.

Nice upper body development.

NOTE: I am confined only by the walls I build myself...This does include the action of digging a hole. However I wanna build them makes no difference.

 

[bar_belle]

Monday Bike Cardio

Bike Cardio
60 min
2 min on/2 min off
​

Comments: They're ALIVE! My legs! I pedaled the whole hour. Felt so good to use legs. Again, staying in the box. Looking for time off of recovery for "good behavior". In the past, I would want to push the small amount of recovery I had and create issue all over again. Each day is a surprise! ​

 

[macedog24]

Cardio Shoulders - Walking 8s - 8 Reps/8 Push-ups
​

Walking Shoulder Press - 12 lbs
Lateral Raises - 10s
Walking Shoulder Press - 12s
Lateral Raises - 10s
​

Walking Shoulder Press - 12s
​

​

Comments: Did the heavy version today w 10s/12s. All about shoulders w lifting and cardio today. Felt great. All the push ups fit well w chest in the morning. Hope to be using my legs in cardio soon! No apparent injury to left leg, just some spasm and soreness. Getting better.


​

Great to hear leg is getting better. I look forward to reading your crazy ,insane cardio😉! Great work with the 10/12s . Killer shoulder work out.

 

[twisted]

Bar how was the leg with bike cardio ...no hint of spasm/cramp ?

 

[bar_belle]

Bar how was the leg with bike cardio ...no hint of spasm/cramp ?

Not really. Didn't go all out on it. Used my right leg as an indicator of what was normal burn in left. I'm still more sore in left but I have some in right, too.

All this to say, I'm healing quickly. Going to keep it light on legs for remainder of week, though. Thanks for asking, Twistola!

 

[crawfbigg]

Hope u get all better quick!

 

[twisted]

 

[bar_belle]

Tuesday Back & Bike Cardio

Morning:

ABs x250

Chin ups x35

Underhand Bar Rows
1x5 95 lbs
1x5 105
1x5 115
3x5 135

DB Back Flys (head on bench)
5x11 20 lbs w pause

Underhand Lat Pulldowns
5x11 130 lbs

Straight Arm Pulldowns
5x11 40 lbs (against pad - tricep station)

Perfect Push-ups x35 *perfect to 35

Comments: I did Back Cardio 2 days ago. I thought that might make this morning more challenging. NOT AT ALL! Was pleased w how smooth it went. Lifted very strong. Getting a lumpy back...in a good way

Life is full these days. Not much time bw home after cardio and getting ready for bed. I chill while I eat dinner then on it goes...chores and prep.

Afternoon Bike Cardio:
50 min
4 min high/1 min low

Comments: Pushed legs and heart on this one. It was great!! Felt good to push my limits w cardio.


NOTE: "Well," said Pooh, "what I like best," and then he had to stop and think. Because although Eating Honey was a very good thing to do, there was a moment just before you began to eat it which was better than when you were, but he didn’t know what it was called. ~A.A. Milne

 

[PLpb]

Looks like a great back day! I never knew Winnie the Pooh was so philosophical

 

[Dieseljimmy]

Morning:

ABs x250

Chin ups x35

Underhand Bar Rows
1x5 95 lbs
1x5 105
1x5 115
3x5 135

DB Back Flys (head on bench)
5x11 20 lbs w pause

Underhand Lat Pulldowns
5x11 130 lbs

Straight Arm Pulldowns
5x11 40 lbs (against pad - tricep station)

Perfect Push-ups x35 *perfect to 35

Comments: I did Back Cardio 2 days ago. I thought that might make this morning more challenging. NOT AT ALL! Was pleased w how smooth it went. Lifted very strong. Getting a lumpy back...in a good way

Life is full these days. Not much time bw home after cardio and getting ready for bed. I chill while I eat dinner then on it goes...chores and prep.

Afternoon Bike Cardio:
50 min
4 min high/1 min low

Comments: Pushed legs and heart on this one. It was great!! Felt good to push my limits w cardio.


NOTE: "Well," said Pooh, "what I like best," and then he had to stop and think. Because although Eating Honey was a very good thing to do, there was a moment just before you began to eat it which was better than when you were, but he didn’t know what it was called. ~A.A. Milne

Well timed breaks can make a big impact. I love the pump of a few days off

 

[macedog24]

Pushed your limits?? The heavens are your limit!!!