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Alexandra's 2014-2015 Log

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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Tue Dec 30, 2014 10:07 pm

itlives wrote: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....


Lol!  Yeah, you're right, if you look at it quickly it does look like the wine is on the bike.  :cheers2:  It is a bottle of grape juice made to look like wine. The mortgage company sent us when we closed the loan on the house and I've been using it as a bookend.
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Re: Alexandra's 2014-2015 Log

Post by GreekPT on Wed Dec 31, 2014 3:41 am

It sure looks like a bottle of the real stuff will fit in that handy little water bottle compartment on the recumbent!!

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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Wed Dec 31, 2014 12:46 pm

GreekPT wrote:It sure looks like a bottle of the real stuff will fit in that handy little water bottle compartment on the recumbent!!

Ha! Fortunately there is a compartment on each side so you could have your beverage of choice on one side and then a convenient chaser on the other. They really did think of everything when they engineered that bike. Maybe that is why the call their company "Spirit Fitness"?
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Wed Dec 31, 2014 6:21 pm

Wednesday, December 31, 2014 (Week Seven of Twelve)

BB Bench Press: 125 x 5, 135(5 x 5), 140 x 5, 145 x 4*
*I got a small bump from my spotter on rep 3 and a little bit of help on rep 4.

DB Incline Press: 40(8 x 8), 45(7 x 6)

Dip Machine: 60 x 8, 70 x 8, 80 x 8, 85 x 6

Cable Crunches: 130(12 x 12 x 12), 140 x 10
Leg Lifts 35, Side Crunches (each side) 20, Leg Scissors (2-ct) 12, Zig-zagged around edge of aerobic room floor in an "L" pattern because people were using the space.

Stretched for about 15 minutes.  

Didn't get a chance to use our new bike today because hubby was working from home today on advice from his manager, who was also working from home.  I try to stay fairly quiet and do a lot of away from home stuff on days he WFH, because he needs to be able to concentrate on whatever it is that he does in the exciting world of software development.  

Happy New Year all!
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Thu Jan 01, 2015 5:32 pm

2014 was a good fitness year.  In August I finished up my four year project of losing 100 pounds, which is by far the most important of my fitness goals.  Now of course the goal remains on keeping it off.  

The 2014 fitness goals I achieved were:


  • Set of 50 Leg Lifts
  • 275 pound dead lift
  • Set of 50 Full Squats


For 2015 I'm going to focus on increasing my deadlift, and increasing my set of full squats and leg lifts to 100.  I'd also like to have my max bench be my body weight or higher.  I suspect that I might be pretty close to that now, though I haven't tested my max in quite a long time.  I'd also like to see what my max overhead press is and work on increasing that as well.  At one time I could handle 1000 pounds on the leg press for five or six good reps.  I'd like to be able to do that again as well.  Finally, I'm going to participate in the 100 squats a day challenge and get as close to 365 points (1 per day) as possible.

I hope everyone has a fun New Years Day.  Not much going on here other than relaxing.  Going to have a lamb roast with summer squash tonight for dinner. Blackberries with whipped cream (home-made) for dessert.

cheers,

Alexandra
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Re: Alexandra's 2014-2015 Log

Post by itlives on Thu Jan 01, 2015 6:06 pm

Alex, I hold you up as an example to people I talk to about fitness.
You do what most people talk about doing. I'm very proud of your 100 lb. loss. You did it the right way, you worked it off slowly and I have no doubt you will keep it off!

From my log- the 10 Sets of Hell -

10 push-ups
10 squats
10 dips
10 burpees
5 pull-ups
X 10
The challenge was to do it in 20 minutes (or less). I think GreekPt is the only one on this forum to do it in the alotted time -in fact, if memory serves, he did 52 sets of hell on his 52 b/d. I just want to be able to get through it!(Forgive me if someone else did it and I forgot- it is worth remembering!)
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Thu Jan 01, 2015 10:27 pm

Thanks, Mike, you are very kind.  Yeah, I'd say doing all of that in less than 20 minutes would be a pretty darned good feat of conditioning and strength.  As you say, just getting through it as well has some merit too.

* * *

Thursday, January 1, 2015 (Week Seven of Twelve)
Today was pretty much an off day.  Spent most of the day hanging out with my husband watching movies and such.  Had a very nice dinner too.  But I did squeeze in a set of 100 squats to start out right with the challenge.
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Re: Alexandra's 2014-2015 Log

Post by itlives on Thu Jan 01, 2015 10:59 pm

:up: :clappy:
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Re: Alexandra's 2014-2015 Log

Post by Cesar on Fri Jan 02, 2015 12:13 am

Day 1, 1 point earned in the daily 100. nice going, Alex.
And as Mike said, congrats on the achievements this past year - getting healthier is a great achievement. good luck on your objectives this year.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Fri Jan 02, 2015 8:36 pm

Friday, January 2, 2015 (Week Seven of Twelve)
BB Overhead Press: 65 x 8, 75 x 8, 85(6 x 4)

Farmer's Walk: 55 pound DB's, one circuit around the gym.  Felt pretty good.  I think I'll be able to make the jump to 60's a lot sooner than it took me to go from 50's to 55's.

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

Squats 20
BB Squats 65 x 5, 85 x 5, 105 x 5, 135 x 5, 155 x 5

Leg Curl Machine 40 x 12, 45 x 12, 50 x 12, 55 x 12
Standing Calf Raises: 10 x 10 x 10

30 Alternating Squats & Full Squats
25 Full Squats

Stretched for about 10 minutes.

Cesar wrote:Day 1, 1 point earned in the daily 100. nice going, Alex.
And as Mike said, congrats on the achievements this past year - getting healthier is a great achievement.  good luck on your objectives this year.

Thank you very much, Cesar.  Good luck on your goals as well!

itlives wrote::up: :clappy:

Thanks Mike!
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Re: Alexandra's 2014-2015 Log

Post by Glinda on Fri Jan 02, 2015 9:18 pm

I'm really looking forward to your posts this year! Your steady progress is inspiring to read.

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Re: Alexandra's 2014-2015 Log

Post by Cheesedog on Sat Jan 03, 2015 2:13 am

Glinda wrote:I'm really looking forward to your posts this year! Your steady progress is inspiring to read.

:goody: Me too! 8)
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Sun Jan 04, 2015 9:34 pm

Thank you very much, Glinda and Cheese.  :)

* * *

Sat & Sun, January 3-4, 2015
Squats: four sets of 25 reps each day to keep up with the [You must be registered and logged in to see this link.].
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Mon Jan 05, 2015 9:08 pm

Monday, January 5, 2015 (Week Eight of Twelve)
Deadlifts: Two sets of 240 pounds for two reps.

20 Squats: Four alternating sets of regular and hindu squats. Fifth set was full squats.
BB Shrugs: 145 x 6, 155 x 6, 165 x 6, 175 x 6, 185 x 6

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Re: Alexandra's 2014-2015 Log

Post by itlives on Mon Jan 05, 2015 11:00 pm

Nice! Awesome DL's!
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Mon Jan 05, 2015 11:47 pm

Thanks, Mike, working toward my max attempt about a month from now.  It gets fun around week eight. :)
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Re: Alexandra's 2014-2015 Log

Post by Dave on Tue Jan 06, 2015 12:14 am

Super exciting to see this! You're lifting heavier than I've lifted all year! ;)
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Re: Alexandra's 2014-2015 Log

Post by Cheesedog on Tue Jan 06, 2015 1:09 am

Gettin' strong!
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Re: Alexandra's 2014-2015 Log

Post by Cesar on Tue Jan 06, 2015 9:59 am

Alexandra wrote:
Seated DB Curls: 20(10 x 10), 22.5(10 x 10)

Ever thought of BW rows - underhand grip, chins or pull ups? great bicep and back - pulling muscles - builders, instead of DB curls?
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Tue Jan 06, 2015 8:48 pm

Tuesday, January 6, 2015 (Week Eight of Twelve)
BB Bench Press: 125 x 5, 135 x 5, 140 x 5, 145 x 4

Incline DB Bench Press: 40(8 x 8 x 8 x 8)

Bench Dips: 8 x 8 x 8 x 8

Four sets of 25 squats (Full Squats, Hindu Squats, Squats, Narrow Squats) = 100 total

Cesar wrote:Ever thought of BW rows - underhand grip, chins or pull ups? great bicep and back - pulling muscles - builders, instead of DB curls?

I do the curls because I enjoy them and find them fun.  You are absolutely right, working in some chins or pull ups, when my back is feeling like it wouldn't mind the additional work, would be a good thing.  Right now I'm doing the DB rows for my upper back, and the deadlifts seem to hit it a little but mostly I feel those in my hips and lower back.  Other work I do that has some back component to it, I mostly feel in my traps, rhomboids, and grip.

Dave wrote:Super exciting to see this!  You're lifting heavier than I've lifted all year!  ;)

Hehe, thanks, Dave.


Last edited by Alexandra on Tue Jan 13, 2015 11:00 pm; edited 2 times in total
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Re: Alexandra's 2014-2015 Log

Post by Cesar on Tue Jan 06, 2015 8:53 pm

I am oftne short on time. So i look for the most bang for my buck. I focus on complex movements.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Wed Jan 07, 2015 10:46 pm

Wednesday, January 7, 2015 (Week Eight of Twelve)
Recumbent Bike: 30 Minutes, Manual Program (20m level 5 + 10m level 6)

Did 100 squats in the evening.

Cesar wrote:I am oftne short on time. So i look for the most bang for my buck. I focus on complex movements.

That certainly makes a lot of sense.


Last edited by Alexandra on Tue Jan 13, 2015 11:01 pm; edited 1 time in total
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Thu Jan 08, 2015 5:58 pm

Thursday, January 8, 2015 (Week Eight of Twelve)

Elliptical Machine: 30 Minutes, Random Program, Level 8, Distance: 1.79

BB Full Squats: 85 x 6, 105 x 5, 125 x 5, 145 x 5

Leg Curl Machine: 45 x 12, 50 x 12, 55 x 12, 60 x 8
25 Squats (Regular, Alternating Regular & Full, Hindu, Regular) = 100 total

Stretched for about 15 minutes.


Last edited by Alexandra on Tue Jan 13, 2015 11:01 pm; edited 1 time in total
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Re: Alexandra's 2014-2015 Log

Post by itlives on Thu Jan 08, 2015 9:29 pm

Another excellent showing!
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Tue Jan 13, 2015 10:58 am

January 10 - 12, 2015

One set of 100 squats each of the three days.

itlives wrote:Another excellent showing!

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

Post by Alexandra on Tue Jan 13, 2015 11:06 pm

Tuesday, January 13, 2015 (Week Nine of Twelve)

BB Deadlifts: 247.5 for three singles

BB Shrugs: 155 x 6, 165 x 6, 175 x 6, 185 x 6

Bent Over Rows: 40(10 x 10), 50 x 10, 55 x 8*
*55 is a personal record with left arm using good form.

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

50 Squats, 25 Hindu Squats, 25 Full Squats

Stretched for about ten minutes.


Last edited by Alexandra on Wed Jan 14, 2015 12:03 am; edited 1 time in total
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Re: Alexandra's 2014-2015 Log

Post by Dave on Tue Jan 13, 2015 11:09 pm

You did 100 reps with the 40 pound dumbbell on rows!?
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Wed Jan 14, 2015 12:03 am

Dave wrote:You did 100 reps with the 40 pound dumbbell on rows!?

Lol, I did two sets of ten.
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Re: Alexandra's 2014-2015 Log

Post by Cesar on Wed Jan 14, 2015 1:51 pm

Alexandra wrote:Bent Over Rows: 40(10 x 10), 50 x 10, 55 x 8*

Here's the confusion. I thought the same thing, Dave. I was like... :grrr!: :sgt:
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Wed Jan 14, 2015 2:28 pm

Heh, now you guys have me wanting to see how many I can do in a go with 40 pounds.  Probably not 100. I'm usually pretty quiet in the gym. Not a lot of screaming and stomping around, slinging chalk everywhere like I see some people doing, but if I did 100 reps I'd probably feel the need to yell, "I AM SPARTA!"  

I use the parenthesis to denote when I'm doing multiple sets at the same weight and the "x" because that is how I've seen it done in books and magazines overs the years.  I'm not reading it as an algebraic expression like you guys seem to be.   :mrgreen:   :scratch:


Last edited by Alexandra on Wed Jan 14, 2015 2:32 pm; edited 1 time in total
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Re: Alexandra's 2014-2015 Log

Post by Cesar on Wed Jan 14, 2015 2:31 pm

As long as you are doing the work, it does not matter how you log. It just has to make sense to you to see progress and make adjustments as needed.
keep it up and yes 100 reps would be nice to see as well. Good luck!
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Re: Alexandra's 2014-2015 Log

Post by Dave on Wed Jan 14, 2015 3:47 pm

The x is read by most as "times", that's all. And who are you kidding Alexandra? You ARE Sparta! ;)
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Re: Alexandra's 2014-2015 Log

Post by Brahma Bill on Wed Jan 14, 2015 6:34 pm

Dave wrote:The x is read by most as "times", that's all.  And who are you kidding Alexandra?  You ARE Sparta!  ;)
X2! :sparta:
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Wed Jan 14, 2015 10:00 pm

Wednesday, January 14, 2015 (Week Nine of Twelve)

BB Bench Press: 105 x 6, 125 x 5, 135 x 5, 140 x 4

Bench Dips (straight legs): 8 x 8 x 8 x 8

100 Squats

* * *

Dave wrote:The x is read by most as "times", that's all.  And who are you kidding Alexandra?  You ARE Sparta!  ;)

I'm not sure about that but like everyone on here, I'm trying!     :lol!:
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Fri Jan 16, 2015 3:08 pm

Thursday, January 15, 2015 (Week Nine of Twelve)

Hybrid Step Machine: 30 Minutes, Interval Program, 1/10 Resistance

I say "hybrid" because the machine feels somewhere between a stepper and an elliptical.  I used it for the first time today and quite liked how it hit my quads and calves in a way that felt different from the elliptical machine.  So, I'll add this machine to the list of possibilities that I do for cardio at the gym.

Squats with trap bar standing on a box: 135(8 x 8 x 8 x 8)
I did four sets of eight, not 4096 reps *smiles*.  My lower back told me today, "I'm not really hurting, but if you do regular barbell squats today I'll make you regret it."  I was just going to give the whole thing a miss but some guy was just finishing doing squats/deadlifts with the trap bar, so I jumped in when he was done.  It felt sort of in-between a deadlift and a squat, but I kept it light so I wouldn't screw up my deadlifts on Monday.  Today I find that I feel it mainly in my traps.  Next time I think I'll do the leg press instead when I don't want to do barbell squats.  Still, my lower back is happy so that is what counts.  

20 Full Squats, two more sets of 20 Squats, 50 Squats = 110 Total
Leg Curl Machine: 50(12 x 12), 55 x 12, 60 x 9
Calf Raises: 10 x 10 x 10 x 10

Since we were talking about notation the other day, when I put exercises together without a line between them that means I'm doing super sets, compound sets, giant sets, etc.  So the above was a giant set of three exercises.

Was running up against the time at the end so I settled for a quick five minute stretch and hit the road.
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Re: Alexandra's 2014-2015 Log

Post by Cesar on Fri Jan 16, 2015 3:47 pm

Alexandra wrote:I did four sets of eight, not 4096 reps *smiles*.
:roflol2: :roflol2:

Listening to your body is a very good thing.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Fri Jan 16, 2015 10:05 pm

Friday, January 16, 2015

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

Cable Pull-Down's ("chins"): 85 x 8, 95 x 8, 105 x 8, 115 x 8
Squats: 25, 30, 35, Full Squats 25 = 115 Total

Leg Lifts: 51

Rowing Machine: 30 Minutes.  It started out as manual program, but we watched Ben Hur last night and I got a little carried away.  After about ten minutes I said, "Ramming Speed!" to myself and went as fast as I could until I couldn't anymore, and then caught my breath and mentally said, "Attack Speed!" and did it again.  So it ended up being a sort of interval training!    

Stretched for about 15 minutes.

Cesar wrote:Listening to your body is a very good thing.

Heh, yes, for me I find it is a must these days.  Any gain that I might make from ignoring my body and pushing through on a work out is almost invariably lost by injuries.
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Re: Alexandra's 2014-2015 Log

Post by Dave on Fri Jan 16, 2015 11:17 pm

Alexandra wrote:I did four sets of eight, not 4096 reps *smiles*.

Well, I thought you were sparta. I guess I was wrong. :batlashes:
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Mon Jan 19, 2015 3:04 pm

Dave wrote:Well, I thought you were sparta.  I guess I was wrong.  :batlashes:

Alas, all glory is fleeting.  :stitch:

* * *

January 17 - 19, 2015

100 squats each day.


Last edited by Alexandra on Tue Jan 20, 2015 9:25 pm; edited 1 time in total
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Tue Jan 20, 2015 9:24 pm

Tuesday, January 20, 2015 (Week Ten of Twelve)

BB Deadlifts: 262.5 for two singles

Bent Over Rows: 40(10 x 10), 50 x 10, 55 x 8

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

100 Squats

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

Post by Alexandra on Wed Jan 21, 2015 7:46 pm

Wednesday, January 21, 2015 (Week Ten of Twelve)

BB Bench Press: 115 x 5, 125 x 5, 135 x 5, 145 x 5

Bench Dips (straight/bent legs): 8 x 8 x 8 x 8/10 x 8/15

Four sets of 20 squats and one set of 20 full squats = 100 total

Something about doing dips that I've noticed.  A lot of people I see doing them go down so the backs of their arms are about 45 degrees from parallel with the floor in the down position.  I usually go down to where they are about parallel.  It doesn't feel like I'm going through too much of a range of motion, but I thought I'd ask here since how I'm doing them seems to be a bit of a departure from how I see most other people train them, including some people with rather impressive-looking arms.  Is there perhaps something particular that one achieves by using less range of motion?  More weight or more reps perhaps thus going for a burn, etc.?  Perhaps poor range of motion in the shoulders?  Something else?  :confused1:
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Re: Alexandra's 2014-2015 Log

Post by Journeyman on Wed Jan 21, 2015 9:31 pm

More range of motion = more TUT each rep and also more of a stretch in the muscles, so, probably better in general for size gains as well as developing strength through a longer range of motion.

But, pretty demanding on your shoulders in terms of loading extension. If you don't have control over that range of motion--don't do it.


-edit-
My bad. I thought you meant going to a 45 degree angle below humerus-parallel-to-floor. Nothing much to be gained by overloading dips with partials above parallel, the mechanical advantage is too great.
So yeah, definitely go at least to where you are now (90 degree elbow angle) if you can. Beyond that, lower is better but be careful.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Thu Jan 22, 2015 9:37 am

Thank you for your advice, I appreciate it. Makes a lot of sense.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Fri Jan 23, 2015 1:05 pm

Thursday, January 22, 2015

I wasn't feeling very well yesterday, didn't have much energy. I have the beginnings of a cold so I'm taking Airborne to try and beat it before it takes hold. It has worked a couple of times so far in the past few months, hopefully it will this time as well.

So all I did was the 100 squats for the challenge.
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Re: Alexandra's 2014-2015 Log

Post by Cesar on Fri Jan 23, 2015 1:29 pm

good effort. hope you feel better.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Fri Jan 23, 2015 9:10 pm

Friday, January 23, 2015 (Week Ten of Twelve)

Kept it pretty light today because my energy levels are down trying to fight off the beginning of a cold.  Still, after resting yesterday I felt well enough to get in a work out today.

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

BB Squats: 24 warm-up reps, 105 x 5, 125 x 5, 145 x 5

Cable Pulldowns ("Chins"): 85(10 x 10 x 10)

Leg Curl Machine: 40(12 x 12 x 12)
Standing Calf Raises: 12 x 12 x 12

Three Sets (Cable Crunches 100 x 10, Side Crunches (each side) 10, Leg Lifts 10, Squats 21)
Threw in a few extra squats on the last set just to make sure I was over 100 total reps.

Did a thirty minute "tour of the aerobic room" by doing ten minutes on the rowing machine, hybrid step machine, and treadmill.

Stretched for about twenty minutes.

Cesar wrote:good effort. hope you feel better.

Thank you very much, Cesar.
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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Mon Jan 26, 2015 10:50 pm

January 24 - 25, 2015
Two sets of 50 squats for a total of 100 each day.

* * *

Monday, January 26, 2015 (Week Eleven of Twelve)

Deadlifts: Worked up to 275 for a single, which was my max last cycle. Next week is the end of the current lifting cycle and I'll be doing a max attempt then.

100 Squats

Today was the first day of class, so it made for a very short work out.

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Re: Alexandra's 2014-2015 Log

Post by Alexandra on Wed Jan 28, 2015 10:16 pm

Tuesday, January 27, 2015
100 Squats

* * *

Wednesday, January 28, 2015
BB Bench Press: 105 x 6, 125 x 5, 135 x 5, 147.5 x 5

Bench Dips 10 x 10 x 10 x 10

100 Squats

Did a thirty minute "tour of the aerobic room" by doing ten minutes on the rowing machine, hybrid step machine, and treadmill.

Stretched for about ten minutes, then did a little foam roller work on my lower and middle back.
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Re: Alexandra's 2014-2015 Log

Post by Dave on Wed Jan 28, 2015 10:56 pm

Oh, can't wait for this next week to come!
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Re: Alexandra's 2014-2015 Log

Post by Cheesedog on Sat Jan 31, 2015 2:09 am

Good workouts. I like the new avatar!
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Re: Alexandra's 2014-2015 Log

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