dbflgirl takes the plunge... - Page 3

**dbflgirl** · 02-08-2007, 12:58 AM

Thanks, DF. I'll try that next week.

Hi Warriors.

**warriors** · 02-08-2007, 03:40 AM

Quote:

Originally Posted by dbflgirl

Thanks, DF. I'll try that next week.

Hi Warriors.

Your legs won't need that much work from what I can see. They look pretty good already

**dbflgirl** · 02-08-2007, 01:54 PM

Thanks, Warriors. I'd like to build some mass on my legs, esp. hamstrings.

Upper Body today:

Yates Rows
1x10 @ 20
4x8 @ 70

CGBP
1x10 @ bar
2x8 @ 20 + bar
2x8 @ 25 + bar
(this is the move that got me trapped under the bar a few weeks ago so now I am a wuss on it.

)

Upright Row
2x8 @ 45
2x8 @ 50

Pec Deck
1x8 @ 75
3x8 @ 80
This should have been cable flyes but the machine was taken

Seated Incline Curls
3x8 @ 15
1x6 @ 15

**dbflgirl** · 02-09-2007, 02:19 PM

Lower Body

Warm Up - Seated Curls

Hamstring Press (all weights minus sled)
1x10 @ 90
3x10 @ 105
1x13 @ 105

Supersetted with

Hack Squat (all weights minus sled)
1x10 @ 70
5x10 @ 75
Too many sets here but I realised late that last time I'd done sets of 12 @ 70 so I needed to compensate.

Walking Lunges
4x10 @ 17.5lb DB

Supersetted with

Lying Curls
3x8 @ 75

Hyperextensions
3x8 @ 25 w/4 second hold at top

GameDayDog · 02-12-2007, 07:03 AM

See.. is keepin' a journal REALLY that bad??

Peace..~G

**dbflgirl** · 02-12-2007, 01:23 PM

A bit of a train wreck today. I am in need of a new program but haven't sat down long enough to figure one out.

Seated DB Shoulder Press
2x8 @ 20
1x5 @ 25
1x8 @ 20
I really need a 22.5 here.

One-armed db row
3x8 @ 25

Converging Cynex Press
1x8 @ 40
3x8 @ 50

Face Pulls
Switched from the rope to the bar and took way too many shots to get the weight right. Plus the bar just feels awkward. Ended up with
3x8 @ 60
Will probably go back to the rope next time.

Cable Triceps Extensions
3x8 @ 35

Seated lateral raises
3x8 @ 12.5

Some ab work.

Ugh.

JJ_Sungirl · 02-12-2007, 07:04 PM

Hey girl!

WOW! Looking at those numbers...you're one strong chickie. Only when I was really super fit (last summer) was I even close to getting to 75lbs. on a lying leg curl. Very impressive. Oh, and if you need any ideas for a new routine, shoot me a PM. I got tons of them for very specific purposes...size, leaning out, training core, bootcamp style workouts or plyo power etc....

dnyc99 · 02-13-2007, 02:13 AM

Hey dbflgirl

Thanks for dropping by my gym log the other day. I wrote you back there as well.

Workout numbers are lookn good btw!

If you are interested look back at my workouts or PammieJoes...we were working on BGB (baby got back)..awesome lifting workout. Not only did it really help develop my back muscles..but, I give all my credit to this program for building up my leg muscles.

Right now I'm sticking to DF's training program cause I wanted to switch up mine from BGB..but, I will probably go back to it once I stop seeing results. So far so good though.

Keep up the great work.

It's good to have you back posting on IM.

~D~

**dbflgirl** · 02-13-2007, 02:37 PM

JJ - you are sooo good for my ego because I think my lifts, especially in my legs, are really light. So please keep on visiting my journal.

Hi dnyc, thanks for stopping by. My back is actually my strongest part and legs are my weakest, so I am really trying to hit legs hard and spur them into some growth.

I tried DF's squat sequence today but I should have just stayed home. I went to bed with the beginnings of a migraine and woke up with it still (not full blown yet). Tackled this with pain-killers and a huge dose of caffeine in my shake and went to the gym anyway. I'm a stubborn idiot!

Weights don't include the bar.

Box Squats
1x10 Bar (warm-up)
1x20 @ 30
1x15 @ 40
1x10 @ 50
1x6 @ 60
1x8 @ 60 <----- This was suposed to be a set of 4 but I mis-remembered the set/rep scheeme and thought I needed an 8 where the 6 was, so I went back to it. Turns out, it should have been 20, 15, 10, 6, 4. Ugh.

SLDL
4x20 @ 25 + bar

Step-Ups
4x16 @ 25 (8 on each leg)

I was not feeling good at all by this point so I left.

**A.FreeRadical** · 02-13-2007, 03:43 PM

Quote:

Originally Posted by dbflgirl

... I'm a stubborn idiot!

...[workout]...

I was not feeling good at all by this point so I left.

Stubborn?... yes, an idiot?... no. An idiot would have continued.

I hope you get over that migrain.

*

**DarkFalcon** · 02-13-2007, 08:34 PM

Quote:

Originally Posted by dbflgirl

JJ - you are sooo good for my ego because I think my lifts, especially in my legs, are really light. So please keep on visiting my journal.

Hi dnyc, thanks for stopping by. My back is actually my strongest part and legs are my weakest, so I am really trying to hit legs hard and spur them into some growth.

I tried DF's squat sequence today but I should have just stayed home. I went to bed with the beginnings of a migraine and woke up with it still (not full blown yet). Tackled this with pain-killers and a huge dose of caffeine in my shake and went to the gym anyway. I'm a stubborn idiot!

Weights don't include the bar.

Box Squats
1x10 Bar (warm-up)
1x20 @ 30
1x15 @ 40
1x10 @ 50
1x6 @ 60
1x8 @ 60 <----- This was suposed to be a set of 4 but I mis-remembered the set/rep scheeme and thought I needed an 8 where the 6 was, so I went back to it. Turns out, it should have been 20, 15, 10, 6, 4. Ugh.

SLDL
4x20 @ 25 + bar

Step-Ups
4x16 @ 25 (8 on each leg)

I was not feeling good at all by this point so I left.

Yuck! That setup isn't fun at the best of times never mind with a bad headache!

I don't think I'd even attempt the 20 with a head splitter. I admire your gut's db. Hope you feel better next go around.

**dbflgirl** · 02-14-2007, 12:40 AM

Haha, DF. If I'd stayed at the gym much longer, lots of people would have been admiring my guts... all over the gym floor!

Thanks for the vote of confidence, Rad...

**dbflgirl** · 02-15-2007, 01:30 PM

Yates Row
2x3 @ 80
2x3 @ 85
3x3 @ 90

CGBP
1x3 @ 65
2x3 @ 75
1x3 @ 80
1x3 @ 85 <---- ouch
2x3 @ 80
I did these in the Smith as I had no one to spot me and I am pretty sure I could have done more free weight based on what I did last time.

Upright Row
1x3 @ 55
1x3 @ 60
5x3 @ 65 <---- These were hard!

Pec Deck
1x3 @ 75
1x3 @ 90
5x3 @ 105

Seated Incline Curl
7x3 @ 17.5
These were too easy but my biceps already dominate my arms so I didn't bump to 20.

Over and out!

**NewSpawn** · 02-15-2007, 10:20 PM

hey dbflgirl....workouts lookin real good.......thanks for coming by my journal and askin bout my bodyparts(i know i started it

).

**DarkFalcon** · 02-16-2007, 05:12 AM

Quote:

Originally Posted by dbflgirl

Yates Row
2x3 @ 80
2x3 @ 85
3x3 @ 90

CGBP
1x3 @ 65
2x3 @ 75
1x3 @ 80
1x3 @ 85 <---- ouch
2x3 @ 80
I did these in the Smith as I had no one to spot me and I am pretty sure I could have done more free weight based on what I did last time.

Upright Row
1x3 @ 55
1x3 @ 60
5x3 @ 65 <---- These were hard!

Pec Deck
1x3 @ 75
1x3 @ 90
5x3 @ 105

Seated Incline Curl
7x3 @ 17.5
These were too easy but my biceps already dominate my arms so I didn't bump to 20.

Over and out!

Nice lift's db! :clapping:

**dbflgirl** · 02-16-2007, 01:29 PM

Lower Body

Hamstring Press (all weights minus sled)
1x10 @ 0
4x10 @ 110
1x13 @ 110

Supersetted with

Hack Squat (all weights minus sled)
1x10 @ 0
3x12 @ 70
2x12 @ 75

Walking Lunges
4x10 @ 20lb DB

Supersetted with

Seated Curls
1x8 @ 70
3x8 @ 80

Hyperextensions
3x8 @ 25 w/4 second hold at top

RaSP · 02-16-2007, 05:59 PM

Both those last workouts are awsome! 65# upright rowz must get you some looks in the gym. (not that you don't get those anyway)

Seriously good workouts.

*R*

**NewSpawn** · 02-17-2007, 10:11 PM

lifts look solid.....nice job....hate to rush off but i gotta get my cpr certification renewed, i think i'm gonna need it.

02-09-2007, 02:19 PM	#64
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Lower Lower Body Warm Up - Seated Curls Hamstring Press (all weights minus sled) 1x10 @ 90 3x10 @ 105 1x13 @ 105 Supersetted with Hack Squat (all weights minus sled) 1x10 @ 70 5x10 @ 75 Too many sets here but I realised late that last time I'd done sets of 12 @ 70 so I needed to compensate. Walking Lunges 4x10 @ 17.5lb DB Supersetted with Lying Curls 3x8 @ 75 Hyperextensions 3x8 @ 25 w/4 second hold at top

02-12-2007, 07:03 AM	#65
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	See.. is keepin' a journal REALLY that bad?? Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

02-13-2007, 02:13 AM	#68
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,023 Recipes: 0 Rep Power: 182	Hey dbflgirl Thanks for dropping by my gym log the other day. I wrote you back there as well. Workout numbers are lookn good btw! If you are interested look back at my workouts or PammieJoes...we were working on BGB (baby got back)..awesome lifting workout. Not only did it really help develop my back muscles..but, I give all my credit to this program for building up my leg muscles. Right now I'm sticking to DF's training program cause I wanted to switch up mine from BGB..but, I will probably go back to it once I stop seeing results. So far so good though. Keep up the great work. It's good to have you back posting on IM. ~D~ __________________

02-15-2007, 01:30 PM	#73
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Strength Day Yates Row 2x3 @ 80 2x3 @ 85 3x3 @ 90 CGBP 1x3 @ 65 2x3 @ 75 1x3 @ 80 1x3 @ 85 <---- ouch 2x3 @ 80 I did these in the Smith as I had no one to spot me and I am pretty sure I could have done more free weight based on what I did last time. Upright Row 1x3 @ 55 1x3 @ 60 5x3 @ 65 <---- These were hard! Pec Deck 1x3 @ 75 1x3 @ 90 5x3 @ 105 Seated Incline Curl 7x3 @ 17.5 These were too easy but my biceps already dominate my arms so I didn't bump to 20. Over and out!

02-16-2007, 05:59 PM	#77
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 919 Recipes: 0 Rep Power: 30	Both those last workouts are awsome! 65# upright rowz must get you some looks in the gym. (not that you don't get those anyway) Seriously good workouts. R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

02-08-2007, 12:58 AM	#61
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Thanks, DF. I'll try that next week. Hi Warriors.

02-08-2007, 01:54 PM	#63
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Thanks, Warriors. I'd like to build some mass on my legs, esp. hamstrings. Upper Body today: Yates Rows 1x10 @ 20 4x8 @ 70 CGBP 1x10 @ bar 2x8 @ 20 + bar 2x8 @ 25 + bar (this is the move that got me trapped under the bar a few weeks ago so now I am a wuss on it. ) Upright Row 2x8 @ 45 2x8 @ 50 Pec Deck 1x8 @ 75 3x8 @ 80 This should have been cable flyes but the machine was taken Seated Incline Curls 3x8 @ 15 1x6 @ 15

02-12-2007, 01:23 PM	#66
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	A bit of a train wreck today. I am in need of a new program but haven't sat down long enough to figure one out. Seated DB Shoulder Press 2x8 @ 20 1x5 @ 25 1x8 @ 20 I really need a 22.5 here. One-armed db row 3x8 @ 25 Converging Cynex Press 1x8 @ 40 3x8 @ 50 Face Pulls Switched from the rope to the bar and took way too many shots to get the weight right. Plus the bar just feels awkward. Ended up with 3x8 @ 60 Will probably go back to the rope next time. Cable Triceps Extensions 3x8 @ 35 Seated lateral raises 3x8 @ 12.5 Some ab work. Ugh.

02-12-2007, 07:04 PM	#67
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hey girl! WOW! Looking at those numbers...you're one strong chickie. Only when I was really super fit (last summer) was I even close to getting to 75lbs. on a lying leg curl. Very impressive. Oh, and if you need any ideas for a new routine, shoot me a PM. I got tons of them for very specific purposes...size, leaning out, training core, bootcamp style workouts or plyo power etc....

02-13-2007, 02:37 PM	#69
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	JJ - you are sooo good for my ego because I think my lifts, especially in my legs, are really light. So please keep on visiting my journal. Hi dnyc, thanks for stopping by. My back is actually my strongest part and legs are my weakest, so I am really trying to hit legs hard and spur them into some growth. I tried DF's squat sequence today but I should have just stayed home. I went to bed with the beginnings of a migraine and woke up with it still (not full blown yet). Tackled this with pain-killers and a huge dose of caffeine in my shake and went to the gym anyway. I'm a stubborn idiot! Weights don't include the bar. Box Squats 1x10 Bar (warm-up) 1x20 @ 30 1x15 @ 40 1x10 @ 50 1x6 @ 60 1x8 @ 60 <----- This was suposed to be a set of 4 but I mis-remembered the set/rep scheeme and thought I needed an 8 where the 6 was, so I went back to it. Turns out, it should have been 20, 15, 10, 6, 4. Ugh. SLDL 4x20 @ 25 + bar Step-Ups 4x16 @ 25 (8 on each leg) I was not feeling good at all by this point so I left.

02-14-2007, 12:40 AM	#72
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Haha, DF. If I'd stayed at the gym much longer, lots of people would have been admiring my guts... all over the gym floor! Thanks for the vote of confidence, Rad...

02-15-2007, 10:20 PM	#74
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey dbflgirl....workouts lookin real good.......thanks for coming by my journal and askin bout my bodyparts(i know i started it ).

02-16-2007, 01:29 PM	#76
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Lower Body Hamstring Press (all weights minus sled) 1x10 @ 0 4x10 @ 110 1x13 @ 110 Supersetted with Hack Squat (all weights minus sled) 1x10 @ 0 3x12 @ 70 2x12 @ 75 Walking Lunges 4x10 @ 20lb DB Supersetted with Seated Curls 1x8 @ 70 3x8 @ 80 Hyperextensions 3x8 @ 25 w/4 second hold at top

02-17-2007, 10:11 PM	#78
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	lifts look solid.....nice job....hate to rush off but i gotta get my cpr certification renewed, i think i'm gonna need it.