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Alexandra's 2014-2015 Log

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Re: Alexandra's 2014-2015 Log

Post by itlives on Wed Oct 15, 2014 7:29 pm

Good work and good plan, Alex!
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Fri Oct 17, 2014 2:32 pm

Thursday, October 17th (Week Ten of Twelve)

Treadmill: 35 Minutes, Manual Program (6m warm-up + 8m @ speed 3.6 + 16m speed interval + 5m cool-down) Speed Interval: 2m @ 3.6 + 1m each @ 3.7, 3.8, 3.9

BB Full Squats: 85 x 6, 105 x 6, 125 x 6, 135 x 6

Leg Curls: 50(8 x 8 x 8 x 8)

itlives wrote:Good work and good plan, Alex!

Thank you, Mike!
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Fri Oct 17, 2014 9:57 pm

Friday, October 18th (Week Ten of Twelve)

BB Bench Press: 105 x 6, 115 x 6, 125 x 6, 127.5 x 6

BB Overhead Press: 65 x 8, 75 x 8, 80 x 7

Cable Rows: 100 x 10, 115 x 10, 130 x 8

Stretched for about 15 minutes.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Tue Oct 21, 2014 5:08 pm

Tuesday, October 21st (Week Eleven of Twelve)

Deadlift: Worked up to 237.5 pounds for a single; max attempt next week.

Farmer's Walk: 50 pound dumbbells; one circuit around the gym.

DB Bent Over Rows (each hand): 40(10 x 10 x 10 x 10)

Back Extensions: 10 x 10 x 10 x 10
Supine DB Lateral Raises (one second hold): 5(10 x 10 x 10 x 10)
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Re: Alexandra's 2014-2015 Log

Post by Dave on Tue Oct 21, 2014 5:11 pm

Your deadlift has been sailing higher and higher lately! And that was not even a max attempt!?
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Tue Oct 21, 2014 11:43 pm

Hi Dave,

I'm doing a twelve week program where I lift a percentage of 250 pounds and go up in weight and down in sets and reps every week until week twelve when I do a max attempt.  Then I take whatever my max deadlift turns out to be and add 5% to it and do the twelve weeks again.  Basically I'm going to keep doing this routine until my progress flattens out on the deadlift and then I'll try something else.  

The max attempt I'm shooting for is 262 next week, but if I get that and feel like I can do more, then I'll try it.  Today was pretty easy so right now I'm feeling like I have a good shot at 270 or maybe 275. We'll see though, this is the first time I've done dead lifts in years.

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Re: Alexandra's 2014-2015 Log

Post by Dave on Wed Oct 22, 2014 11:01 pm

Well keep it up, you're doing awesome!
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Thu Oct 23, 2014 8:30 pm

Thursday, October 23rd (Week Eleven of Twelve)

BB Bench Press: 105 x 6, 115 x 6, 125 x 6, 130 x 5

Cable Rows: 100 x 10, 115 x 10, 130(8 x 8)

Tricep Pushdown (cable): 50 x 12, 55 x 12, 65(12 x 10)

Seated DB Bicep Curls: 20(10 x 10 x 10), 22.5 x 10

Dave wrote:Well keep it up, you're doing awesome!

Thanks for the encouragement.
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Re: Alexandra's 2014-2015 Log

Post by itlives on Thu Oct 23, 2014 9:50 pm

Excellent work , Alex!
Reading your log, encourages me!
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Fri Oct 24, 2014 8:52 pm

Friday, October 24th (Week Eleven of Twelve)

BB Overhead Press: 65 x 8, 75 x 8, 80(8 x 6)

Recumbent Bike: 20 Minutes, Random Program, Level 8

BB Full Squats: 100(5 x 5 x 5 x 5)
CoC Trainer Grippers: Five Sets of five with each hand.

Leg Curls: 40(12 x 12 x 12 x 12)
Cable Crunches: 130(10 x 10 x 10); Leg Lifts 30

Kept the leg workout light so my legs would be fresh for the max dead lift test on Monday to finish the twelve week cycle.

itlives wrote:Excellent work , Alex!
Reading your log, encourages me!

Thank you very much, Mike, for the kind words and the encouragement. I hope you have a good weekend.
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Re: Alexandra's 2014-2015 Log

Post by Glinda on Fri Oct 24, 2014 9:34 pm

Really good work - as usual! You are far more consistent than I am.

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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Wed Oct 29, 2014 9:59 am

Tuesday, October 28th (Week Twelve of Twelve)

Dead Lift Max Attempt for End of Cycle: 275 pounds.  
(For my own reference if I come back to this, I didn't use any lifting aids such as a belt, chalk, etc. and I was wearing my regular tennis shoes.)  So my goal for the next three month cycle will be 290 pounds and I will adjust the percentages I do each week to reflect the new weight.

Farmer's Walk with 50 pound dumbbells; a little more than one lap around gym.

Bent Over DB Rows 40(10 x 10 x 10 x 10)

Back Extensions: 10 x 10
Supine DB Lateral Raises: 5(10 x 10)

* * *

Glinda wrote:Really good work - as usual! You are far more consistent than I am.

Thanks, Glinda.  Oh, I don't know, I keep an eye on your log and it looks like you are doing very well. :)
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Re: Alexandra's 2014-2015 Log

Post by Journeyman on Wed Oct 29, 2014 11:44 am

Nice! I'd ditch the tennis shoes too, if I were you.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Wed Oct 29, 2014 11:51 am

Journeyman wrote:Nice! I'd ditch the tennis shoes too, if I were you.

I read somewhere that one can do a bit more weight wearing shoes with hard soles as opposed to soles that have a cushioning effect -- certainly makes sense. Fortunately the shoes I'm wearing now do at least have a nice, wide heel and the sole isn't too thick, so I do feel stable when I squat and dead lift.  I might go buy some inexpensive shoes that don't have a cushioned sole, I'm not sure yet.
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Re: Alexandra's 2014-2015 Log

Post by Journeyman on Wed Oct 29, 2014 1:15 pm

Yep. And it's just safer/healthier for your ankles. Chucks, vans, or barefoot is the way to go for sure. A summer of deadlifting barefoot really helped me with some ankle problems I have (drastic overpronation).
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Wed Oct 29, 2014 1:34 pm

That is probably what I'll do, pick up some cheap Vans. Glad to read that dead lifting barefoot helped your ankle. I'd try barefoot, but the gym I go to wouldn't allow that.
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Re: Alexandra's 2014-2015 Log

Post by Journeyman on Wed Oct 29, 2014 3:58 pm

Ah, right. Well, you could shell out the big bucks for a minimalist shoe, but not sure if you'd want to do that.

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Re: Alexandra's 2014-2015 Log

Post by Dave on Wed Oct 29, 2014 7:49 pm

Alexandra wrote:I'd try barefoot, but the gym I go to wouldn't allow that.  

Socks, if it's just for your deadlift or squat sets, and it doesn't technically break the "no barefoot" rule. 8) I did that when I was training at good life. Nobody bothered me.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Fri Oct 31, 2014 10:09 pm

October 31st (Week Twelve of Twelve)

BB Bench Press: 105 x 6, 115 x 6, 125 x 6, 135 x 5

BB Overhead Press: 75(8 x 6 x 6 x 6)

Cable Rows: 100 x 10, 115 x 8, 130(8 x 8)

* * *

Yes, I'll have to consider a change of foot gear for dead lifts.  Happy Halloween all!
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Tue Nov 11, 2014 8:36 pm

I took a week off from the gym like I was supposed to after the 12 week lifting cycle was over.  (It was hard to stay away.)  I did some walking, which was nice.  

Starting a new cycle today.  My dead lift max was 275, I'm setting my goal to be 290 for this cycle.  

October 11, 2014 (Week One of Twelve)
Dead Lift: 160 pounds for eight sets of six reps

Rack Pull & Shrug: 135 x 5, 185 x 5

Bent-Over DB Rows: 40 pounds for four sets of 10 reps

Back Extensions: 5 pounds for four sets of 10 reps
Supine DB Lateral Raises: 4 pounds for four sets of 12 reps
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Re: Alexandra's 2014-2015 Log

Post by Brahma Bill on Tue Nov 11, 2014 9:17 pm

Progress! Good job Alex
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Re: Alexandra's 2014-2015 Log

Post by itlives on Wed Nov 12, 2014 12:02 am

Great work Alex!
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Re: Alexandra's 2014-2015 Log

Post by Cheesedog on Wed Nov 12, 2014 1:52 am

Excellent! I look forward to seeing you crush your goal. :twisted: :zerk:
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Re: Alexandra's 2014-2015 Log

Post by Dave on Wed Nov 12, 2014 2:59 am

Ditto!
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Fri Nov 14, 2014 9:31 pm

Thank you very much everyone!       

Thursday, November 13th
BB Bench Press: 95 x 6, 105 x 6, 115 x 6, 125 x 6

Cable Push-Downs: 45 x 12, 50(12 x 12), 55 x 12

Recumbent Bike: 30 Minutes, Random Program, Level 8

Stretched for about 15 minutes.

* * *

Friday, November 14th
BB Overhead Press: 65(8 x 8 x 8 x 8)

Cable Rows: 100(10 x 10 x 10 x 10)

Seated DB Curls: 20(10 x 10 x 10)
DB Wrist Flexion: 20(10 x 10 x 10)
DB Wrist Extension: 5 x 15, 7.5 x 10, 10 x 15

Leg Curls: 30(12 x 12 x 12 x 12)
Full Squats: 15, 15, 15, 15

I kept my calves relaxed while I did leg curls this time.  I noticed I wasn't able to use as much weight, but I was able to feel the contraction more in my hamstrings.

No-Momentum Sit-ups: 25

Stretched for about 20 minutes.

I forgot my CoC (Tr) gripper, so I did four sets of five reps when I got home.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Wed Nov 19, 2014 4:26 pm

Wednesday, November 19th (Week Two of Twelve)

Deadlifts: 175 pounds for seven sets of six reps

BB Shrugs: 135 x 6, 155 x 6, 175 x 6

Bent Over DB Rows: 40(10 x 10), 45 x 10, 50 x 8

Prone DB Lateral Raises: 4(12 x 12 x 12 x 12)
Back Extensions: 5(10 x 10 x 10 x 10)
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Fri Nov 21, 2014 12:59 am

Thursday, November 20th (Week Two of Twelve)

BB Bench Press: 115 x 6, 125 x 6, 135 x 6, 140 x 5*
*Had a little help on the last rep.

Assisted Dips: Four sets of eight reps.

Leg Curls (relaxed calves): 30(12 x 12 x 12), 35 x 9
Full Squats: 15 x 15 x 15 x 15

Static stretching for about ten minutes.

I weighed myself this morning and I'm still well within my goal weight range. I've been weighing myself once every three weeks, but going into the holidays I'm going to weigh every Friday since I will probably be going out to eat a lot over the next couple of months. In fact I'm going out to a steak house tomorrow night (hurray for low carb eating!) with family in San Francisco tomorrow night. So as long as I stay within goal range all is well, but if I sneak out of goal range I'll tighten my diet up a bit if needed.


Last edited by Alexandra on Fri Nov 21, 2014 8:45 pm; edited 1 time in total
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Fri Nov 21, 2014 8:42 pm

Friday, November 21st (Week Two of Twelve)

BB Overhead Press: 65(8 x 8 x 8 x 6)
Before I was coming down to where the bar was under my chin with each rep.  For the last couple of times I've been touching my chest each rep.  This has reduced the amount of weight I can use, but I do feel the exercise, especially by the last set, a bit more in my lateral deltoid area doing it this way.

Seated Cable Rows: 115(10 x 10 x 10), 130 x 6

Farmers Walk once around the gym with 50 pound dumbbells.

Seated DB Curls: 20(10 x 10 x 10 x 10)
DB Wrist Curls: 20(10 x 10 x 10 x 10)
DB Reverse Wrist Curls: 10(10 x 10 x 10 x 15)

Cable Crunches: 130(8 x 8 x 8 x 8)
Leg Lifts: 15 x 15 x 15 x 25
Alternating sets of Hindu Squats and Squats:  H15, S15, H15, S30

Stretched for about 15 minutes.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Sun Nov 30, 2014 5:03 pm

November 22 - 30, 2014

My husband took this time off and we did a fair amount of walking and a some hiking through the redwoods as well. He goes back to work on Monday, so it'll be back to the gym then for me.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Tue Dec 02, 2014 9:22 pm

Tuesday, December 2nd (Week Three of Twelve)

Deadlifts: 190 pounds for six sets of four reps

BB Shrugs: 135(6 x 6 x 6)

High Row Machine: 150 x 6, 140 x 7, 130 x 8, 120 x 8

Prone DB Lateral Raises: 4(12 x 12 x 12 x 12)
Seated DB Bicep Curls: 20(10 x 10 x 10 x 10)
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Re: Alexandra's 2014-2015 Log

Post by itlives on Tue Dec 02, 2014 11:20 pm

I'm really impressed with your strength work! Keep it up!
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Wed Dec 03, 2014 4:19 pm

Thank you very much, Mike. I'm looking forward to seeing what the deadlift number ends up being at the end of this cycle.
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Re: Alexandra's 2014-2015 Log

Post by Brahma Bill on Wed Dec 03, 2014 7:58 pm

Alexandra wrote:Thank you very much, Mike.  I'm looking forward to CRUSHING my deadlift number at the end of this cycle.  
Fixed it!
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Thu Dec 04, 2014 8:44 pm

Thursday, December 4th (Week Three of Twelve)

BB Bench Press: 105 x 6, 115 x 6, 125 x 6, 135 x 5

Assisted Dips: Four sets of eight reps.

BB Full Squats: 95 x 5, 105 x 6, 115 x 6, 125 x 6
15 Full Squats

Leg Curls 40(12 x 12 x 12), 45 x 12

Static stretching for about ten minutes.

Afterwards I went to the home supply place and bought some bags of 3/4" stone to fix the end of our driveway, which got washed away in the storm. So I got in some sets of farmer's walks with bags of stone, which was amusing.

Brahma Bill wrote:
Alexandra wrote:Thank you very much, Mike.  I'm looking forward to CRUSHING my deadlift number  at the end of this cycle.  
Fixed it!

Lol, that IS better, Bill, thanks! :)
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Tue Dec 09, 2014 10:50 pm

Tuesday, December 9th (Week Four of Twelve)

Deadlifts: 205 pounds for five sets of three reps

BB Shrugs: 135(6 x 6 x 6 x 6)

DB Bent Over Rows: 40(10 x 10), 45(10 x 10)

Back Extensions: 5(10 x 10 x 10 x 10)
Prone DB Lateral Raises: 4(12 x 12 x 12), 5 x 12

Stretching for about ten minutes.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Thu Dec 11, 2014 8:43 pm

Thursday, December 11th (Week Four of Twelve)

BB Bench Press: 105 x 6, 115 x 6, 125(6 x 7)

Dip Machine: 50 x 12, 60 x 10, 70(8 x 8)

50 Hindu Squats

Had an exceptionally busy day today.  Almost didn't go to the gym, but I managed to squeeze in a quick work out.  Yesterday was my last day of class for the semester.  Finals start next week.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Fri Dec 12, 2014 6:05 pm

Friday, December 12th (Week Four of Twelve)

Treadmill: 38 Minutes, Random Program, Level 5 (7m warm-up + 25m @ 3.6 + 6m cool-down)

Squats: 25 x 25 x 25 x 50
Prone Leg Curls: 40(12 x 12 x 12), 45 x 15

BB Overhead Press: 50 x 8, 55 x 8, 65 x 8, 75 x 8

Cable Crunches: 130(10 x 10 x 10 x 12)
Four alternating sets of Leg Lifts x 15 and Leg Scissors, 2-ct x 10

DB Wrist Curls: 25(10 x 10 x 10), 27.5 x 10
DB Rev. Wrist Curls: 10(10 x 10 x 10), 12.5 x 10

Stretched for about 15 minutes.
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Re: Alexandra's 2014-2015 Log

Post by itlives on Fri Dec 12, 2014 6:49 pm

Good work, Alex!
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Tue Dec 16, 2014 6:16 pm

Tuesday, December 16th (Week Five of Twelve)

Recumbent Bike: 15 Minutes, Random Program, Level 8
Rowing Machine: 15 Minutes

Deadlifts: 217.5 pounds for four sets of three reps

BB Shrugs: 135(6 x 6 x 6), 155 x 6

DB Bent Over Rows: 40(8 x 8), 45 x 8, 50 x 8

Back Extensions: 5(10 x 10 x 10 x 10)
Prone DB Lateral Raises: 4(12 x 12), 5(12 x 12)

Stretching for about fifteen minutes.

itlives wrote:Good work, Alex!

Thanks, Mike.
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Re: Alexandra's 2014-2015 Log

Post by Dave on Wed Dec 17, 2014 12:26 am

Strong workouts!
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Thu Dec 18, 2014 6:32 pm

Thursday, December 18th (Week Five of Twelve)

BB Bench Press: 105 x 6, 115 x 6, 125 x 6, 135 x 6, 140(5 x 5)

Dip Machine: 60 x 10, 70 x 10, 75 x 8, 80 x 8

55 Squats

Stretched for about 15 minutes.

Dave wrote:Strong workouts!

Thanks, Dave!
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Fri Dec 19, 2014 10:19 pm

Friday, December 19th (Week Five of Twelve)

Full Squats: 50  (This meets the goal I set for myself.  I'll go for a set of 100 for 2015.)

BB Overhead Press: 50 x 8, 55 x 8, 65 x 8, 75 x 8

Prone Leg Curls: 40(12 x 12), 45 x 12, 50 x 12
Seated Bicep Curls: 20(10 x 10 x 10), 22.5 x 10

Cable Crunches: 130(10 x 10 x 10 x 12)
Leg Lifts 30, Leg Scissors (2-ct) 10, Side Crunches (2-ct, each side) 15, Zig-zagged the diagonal of aerobic room floor and reverse shrimped back

Farmer's Carry 50 pound DB's one time around the gym.  My grip felt solid this time, so I think it is time to either start working on a second lap or go up to 55's.

Busy day.  Drove about an hour each way up to north of San Jose to have my dentist replace the crown on one of my molars.  I'd get a new dentist except that this dentist is far and away the best I've ever been to, so I keep going to her even though I'm no longer a local.


Last edited by Alexandra on Fri Dec 19, 2014 11:56 pm; edited 1 time in total
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Re: Alexandra's 2014-2015 Log

Post by Dave on Fri Dec 19, 2014 11:56 pm

Congratulations on meeting your 50 rep squat goal! 100 is also very doable, especially for someone hard working like you. :)
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Re: Alexandra's 2014-2015 Log

Post by Brahma Bill on Sat Dec 20, 2014 6:42 am

Dave wrote:Congratulations on meeting your 50 rep squat goal!  100 is also very doable, especially for someone hard working like you.  :)
x2!
Nice work Alex
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Tue Dec 23, 2014 8:34 pm

Thank you, Dave and Bill.  

* * *

Tuesday, December 23rd (Week Six of Twelve)

Deadlifts: 225 for three sets of three reps each

BB Shrugs: 135 x 6, 145 x 6, 155 x 6, 165 x 6

DB Bent Over Rows: 40(10 x 10), 45 x 10, 50 x 8

Back Extensions: 5(10 x 10 x 10 x 10)
Prone DB Lateral Raises: 5(10 x 10 x 10 x 10)

Stretching for about ten minutes.

* * *

We are getting a recumbent bike delivered to the house tomorrow.  It'll be more for my husband because he wants to get in some exercise at around 3:30 am or so before he goes to work.  I'll probably use it too, though since it'll be convenient.  We had one back in Maine but sold it when we moved.  I'm all for getting one because he'll actually use it.  When we had our first one many years ago I didn't say anything because I wanted to be supportive of his efforts, but I figured it would end up gathering dust or turning into an expensive clothes drying rack like I see happen with a lot of people  I was wrong (glad I kept my opinion to myself!) and he used it over a number of years where it was almost worn out when we let it go.  So I'm glad he's decided he wants another one.


Last edited by Alexandra on Mon Dec 29, 2014 1:31 pm; edited 2 times in total
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Re: Alexandra's 2014-2015 Log

Post by Dave on Wed Dec 24, 2014 10:28 am

Cool! I would love to ride a recumbent bike, and in fact it would be my first choice if not for the space they take up. That and the fact I have ridden a conventional bike all my life, which kind of makes me a little biased towards the familiar I guess...
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Wed Dec 24, 2014 6:59 pm

Hi Dave,

Yes, we felt the same way about putting a stationary bike in our apartment, so when we first moved out here space was a consideration.  It is a bit more doable in a house now though, even though it isn't a huge house.

* * *

Wednesday, December 24, 2014 (Week Six of Twelve)

BB Overhead Press: 65 x 8, 75 x 8, 85(6 x 6)

BB Bench Press: 105 x 6, 115 x 6, 125 x 6, 135 x 4

Standing French Curl (plate) 25 x 10, 35 x 8, 45 x 8, (DB) 50 x 8; Dip Machine: 80 x 6

50 alternating reps of full and regular squats. Felt kind of strange but in a good way. I think I might start doing this more often.

Stretched for about 20 minutes.  

The bike arrived today.  Can't wait to try it out once we get it put together.  Merry Christmas, all!


Last edited by Alexandra on Wed Dec 24, 2014 9:18 pm; edited 1 time in total
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Re: Alexandra's 2014-2015 Log

Post by GreekPT on Wed Dec 24, 2014 7:50 pm

Someone is getting tres strong.

Post pics of that bike when it's together!

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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Tue Dec 30, 2014 9:25 pm

Tuesday, December 30th (Week Seven of Twelve)

Deadlifts: 232.5 for three sets of two reps each, double-overhand grip

BB Shrugs: 135 x 6, 155 x 6, 165 x 6, 175 x 6

DB Bent Over Rows: 40(10 x 10), 45 x 10, 50 x 9

Back Extensions: 12 x 12 x 12 x 12
Prone DB Lateral Raises: 5(10 x 10 x 10 x 10)

Stretching for about fifteen minutes.

GreekPT wrote:Someone is getting tres strong.

Post pics of that bike when it's together!

Thanks, I'm working on it. :)  I went back on phase one of Atkins this morning when I weighed and saw that I was at 173, which is outside of my "safe range" for my weight.  Too much rich food during Christmas parties and so on.  I'm not much of a drinker, so the holidays are over for me food-wise.  I'm going to do that for the next two or three weeks until I'm back down to 170.  

We got the bike put together and my husband used it this morning.  I haven't gotten a chance to use it yet, but I'm planning on trying it out tomorrow.  Here is a picture, though all I have is my cell phone camera so unfortunately I'm not able to take good pictures.  The bike gets a thumbs-up from hubby, he really likes it.

[You must be registered and logged in to see this image.]


Last edited by Alexandra on Tue Dec 30, 2014 10:00 pm; edited 2 times in total
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Re: Alexandra's 2014-2015 Log

Post by itlives on Tue Dec 30, 2014 9:58 pm

I laughed when I first looked at the picture. For not much of a drinker, what is a bottle of wine doing on the exercise bike? A second look and I saw reality....
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Re: Alexandra's 2014-2015 Log

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