PammieJoe's - Women Can Lift Heavy Too! - Journal! - Page 57

pammiejoe6 · 06-07-2006, 05:29 AM

i just finished my hip/hammie workout w/ triceps and i am TOAST! almost too tired to post honestly but here we go.....

Hip/Hammie dominant w/ triceps:

deadlifts: 1x4@247lbs, 1x3@247lbs, 1x3@247lbs, 2x5@232lbs
SLDL: 3x8@165lbs
leg extentions: 2x10@100lbs, 1x10@115lbs <--quad accessory
close grip bench press: 5x5@95lbs
alternating db triceps extentions: 3x8@20lbs <-- PR!
cable pushdowns: 3x10@60lbs

ok...i started full throttle with the deads...did the first set for 4 reps with the 247lbs....second and third sets i hammered out 3 reps with the 247lbs but absolutely HAD to lower for the next 2 sets....was pleased to get in 2 solid sets of 5 reps with the 232lbs....i used my straps for these obviously...also my gloves...but after the first set w/ 247 my gloves felt like they were cutting into my hands so i took them off for the rest of the sets...needless to say my hands are torn up tonight! woot!

SLDL followed...i used 165lbs for these and felt nice and challenged....i think i will up these next week.

quad accessory was leg extentions....these are on the pole with weights...not a weight stack ( got that from you first....LOL)....started with 100lbs for the first 2 sets of 10 but felt i could raise it a tad...the next set was with 115lbs for 10 reps and i got a kickass burn! LOVED IT!i have to say i am amazed at how much stronger i am on these....i can remember when 70lbs was challenging!! excitement!

triceps shtuff was next...started with close grip bench press....cleaned the barbell for the first set...loaded it on the bench and hammered out all 5 sets of 5 without any trouble....kept my elbows in and used very nice slow concentrated movements~! i was pleased!

alternating db triceps extentions followed....i used the 20lb db for all 3 sets of 8 on these tonight! this is a PR!!

cable pushdowns was last....i used 60lbs on these....nothing too exciting but still very challenging!

GREAT workout! nighty night!

1stindoor · 06-07-2006, 07:37 AM

Quote:

Originally Posted by pammiejoe6

quad accessory was leg extentions....these are on the pole with weights...not a weight stack ( got that from you first....LOL).... GREAT workout! nighty night!

Nice workout Pammie...the only reason why I put that in there about the weight stack is because you'll find different gyms have different machines and 100 lbs on one machine won't equal 100 lbs on another due to the way it's designed with the pulleys, cables, cams, etc. But 100 lbs of plates right over your legs....is 100 lbs.

pammiejoe6 · 06-07-2006, 04:37 PM

Quote:

Originally Posted by 1stindoor

Nice workout Pammie...the only reason why I put that in there about the weight stack is because you'll find different gyms have different machines and 100 lbs on one machine won't equal 100 lbs on another due to the way it's designed with the pulleys, cables, cams, etc. But 100 lbs of plates right over your legs....is 100 lbs.

yup....thats what i meant too...Thanks first!

JasonD · 06-07-2006, 04:54 PM

Great workout PammieJoe , impressive Deads.

pammiejoe6 · 06-07-2006, 07:02 PM

Quote:

Originally Posted by JasonD

Great workout PammieJoe , impressive Deads.

Thanks!!!

JJ_Sungirl · 06-08-2006, 01:21 AM

Pammiegirl,

Dang, I musta missed yesterday, I had to go back a page and a half to catch up with ya. Very impressive PR's!! Its cool that you can still do PR's on a weight loss diet. I have not even attempted to gain strength/size since the beginning of IMPC. You ROCK! Hope you're having a lovely day

pammiejoe6 · 06-08-2006, 04:11 AM

thanks JJ! its a trip honestly...usually i lose strength on a low carb diet but so far i have been excelling! ill take it!

great to see you sweety!

pammiejoe6 · 06-08-2006, 04:30 PM

howdy folks!

i am sitting here at the library....my daughter is doing the Summer Reading Program so i am here wasting time at the computer...haha

id much rather be sitting at home with a cup of coffee but whaddayado right?

getting mentally prepared for my Horizontal Push/Pull today....gonna try to hit it hard on the rack pulls today...RAD said i should try to do 255lbs but i dunno....im good with 215lbs at this point...and thats heavy baby! gonna also go for more than 3 reps each set on my 115lb bench press....im pretty confident i can do at least 4 reps each set....maybe even 5....we shall see....im planning on shredding these pecs fo sho today!

i rested yesterday....got in some pool cardio but nothing really to log....just worked around the house and was as lazy as possible...hahah....gawd i so love being lazy!

today i will hook up the new pool pump i broke down and bought last night...LMAO...i know i said i wouldnt but whaddaya do...i couldnt get the other stuff to work so i gave up when hubby said he'd pay half! yay! so needless to say i need to hook that up and get some chemicals in the pool.....i also have to go to the camphouse and scrub the neighbors pool...she's out of town but i told her i would do it so im locked in...heh...at least i get paid to swim!

ok...ima go lookin around...maybe find a decent book to read on my off times! hugs!

kimsquit · 06-08-2006, 04:47 PM

happy Thursday, Pammie

hibiscus09 · 06-08-2006, 06:30 PM

Hi pammie! Sneak some coffee into the library. :p I have spent many hours waiting for little B and Brittany -- doing different stuff. I usually just read a book.

GameDayDog · 06-08-2006, 06:58 PM

They styll have libraries???

Peace..~G

pammiejoe6 · 06-08-2006, 08:34 PM

Quote:

Originally Posted by kimsquit

happy Thursday, Pammie

Thanks so much Chris! Backatcha dude!

pammiejoe6 · 06-08-2006, 08:35 PM

Quote:

Originally Posted by hibiscus09

Hi pammie! Sneak some coffee into the library. :p I have spent many hours waiting for little B and Brittany -- doing different stuff. I usually just read a book.

lol hibby we have a VERY strict librarian here...no food or beverages allowed!

so good to see you in here babes! thanks for popping in!

pammiejoe6 · 06-08-2006, 08:36 PM

Quote:

Originally Posted by GameDayDog

They styll have libraries???

Peace..~G

bwhahahaaaaa....YUP

pammiejoe6 · 06-08-2006, 11:15 PM

whoa man....i just finished a killer workout....i am covered in sweat and my body feels totally pumped and sorta like its vibrating....VERY kewl!

Horizontal Push/Pull:

Rack Pulls: 2x5@235lbs<-- PR!, 2x4@235lbs, 1x3@235lbs
BB bent over rows: 2x8@115lbs, 1x7@115lbs
cable rows:1x10@50lbs, 1x10@55lbs, 1x10@65lbs<-- PR!
flat bench press: 1x3@115lbs, 1x2@115lbs, 1x3@115lbs, 2x2@115lbs
incline bench press: 1x8@40lbs<-- PR!, 1x7@40lbs, 1x5@40lbs
pushups: 3x10@BW
seated calf raises: 3x12@115lbs

ok...so i decided to start heavy as hell on the rack pulls....last time i did 6 sets of 4 with 205lbs but today i hammered out all sets with 235lbs! TOTAL PR! i am STOKED! (hey Rad-i did notice however that there is no way that i can lift heavier with rack pulls than deads....with deads i use my legs enough to increase the weight by 20 or so more lbs...makes sense to me!) i did really well today on the racks....thanks to Rad i really pushed myself to the limits!
BB bent over rows were next....decided to do all 3 sets with the pronated grip....man they KILLED me! i swear i almost spewed on the last set....failed on the 8th rep....BURN BABY BURN!
cable rows followed....i started with 50lbs from last week but it seemed way too easy....upped by 5 for the next set....easy still...upped 10 more for the last set of 10 and was majorly challenged! awesome! another PR!
Flat bench press was next....lemme start by saying i was a little intimidated today on these...i didnt have a spotter so i was skeered! but i decided to try the first set with 115lbs and see how i felt....i was able to punch out 3 reps before i worried about not being able to get the bar back up....the next set was a little harder....was only able to get out 2 reps that time....third set i managed to puke out 3 reps...hahaha...then the last 2 sets were both 2 reps each....not exactly what i wanted for todays benching but ill take it....last week i was only able to do 3 sets of 2 with the 115lbs but today i used 115lbs for all 5 sets!! KILLER!! this is also a PR but since i got the 115lbs last week i wont legally count it until i can do a little better...hah
ok....next was the incline db bench press....i am THRILLED with these today! i was able to use 40lb dbs!! man that made me feel so STRONG!

....i hammered out the first set of 8 no problem with the 40lb dbs...the next set i was able to get out 7 reps.....and 5 reps for the last set! WOW!
last for chest i did pushups....did all 3 sets of 10 with my BW even though my poochie kept attacking me on the floor! i tell ya its a lot harder to do pushups with a 40lb dog on your back thats for sure! hahahaha....silly moose.....
ok...last i threw in some seated calf raises....all 3 sets of 12 went perfectly and i got a major cramp in both calves! yeowch!

funny thing happened today while i was lifting....the kids were in the livingroom playing game cube...so i asked them to turn down the tv so i could blast my tunes during the workout....they agreed....next time i looked up at them they were sitting there playing the game and headbanging at the same time....bwhahahahaaaaaaaa.....funniest thing ever....they knew all the words to my Linkin Park songs! LMAO....rock on!

i am freakin totally happy with todays lifting! i feel AWESOME!

JJ_Sungirl · 06-08-2006, 11:23 PM

Quote:

Originally Posted by pammiejoe6

last for chest i did pushups....did all 3 sets of 10 with my BW even though my poochie kept attacking me on the floor! i tell ya its a lot harder to do pushups with a 40lb dog on your back thats for sure! hahahaha....silly moose.....!

LOL! That sounds like fun! I should try that..although my pug is only 25 lbs...not quite the same thing as a 40lb. puppy! Great workout, babes

pammiejoe6 · 06-08-2006, 11:43 PM

Quote:

Originally Posted by JJ_Sungirl

LOL! That sounds like fun! I should try that..although my pug is only 25 lbs...not quite the same thing as a 40lb. puppy! Great workout, babes

Thanks JJ!! My Sammy is getting HAYOGE!

lemme go take a picture! heheh

06-08-2006, 06:58 PM	#1691
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	They styll have libraries??? 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#

06-07-2006, 05:29 AM	#1681
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	i just finished my hip/hammie workout w/ triceps and i am TOAST! almost too tired to post honestly but here we go..... Hip/Hammie dominant w/ triceps: deadlifts: 1x4@247lbs, 1x3@247lbs, 1x3@247lbs, 2x5@232lbs SLDL: 3x8@165lbs leg extentions: 2x10@100lbs, 1x10@115lbs <--quad accessory close grip bench press: 5x5@95lbs alternating db triceps extentions: 3x8@20lbs <-- PR! cable pushdowns: 3x10@60lbs ok...i started full throttle with the deads...did the first set for 4 reps with the 247lbs....second and third sets i hammered out 3 reps with the 247lbs but absolutely HAD to lower for the next 2 sets....was pleased to get in 2 solid sets of 5 reps with the 232lbs....i used my straps for these obviously...also my gloves...but after the first set w/ 247 my gloves felt like they were cutting into my hands so i took them off for the rest of the sets...needless to say my hands are torn up tonight! woot! SLDL followed...i used 165lbs for these and felt nice and challenged....i think i will up these next week. quad accessory was leg extentions....these are on the pole with weights...not a weight stack ( got that from you first....LOL)....started with 100lbs for the first 2 sets of 10 but felt i could raise it a tad...the next set was with 115lbs for 10 reps and i got a kickass burn! LOVED IT!i have to say i am amazed at how much stronger i am on these....i can remember when 70lbs was challenging!! excitement! triceps shtuff was next...started with close grip bench press....cleaned the barbell for the first set...loaded it on the bench and hammered out all 5 sets of 5 without any trouble....kept my elbows in and used very nice slow concentrated movements~! i was pleased! alternating db triceps extentions followed....i used the 20lb db for all 3 sets of 8 on these tonight! this is a PR!! cable pushdowns was last....i used 60lbs on these....nothing too exciting but still very challenging! GREAT workout! nighty night!

06-07-2006, 04:54 PM	#1684
JasonD Amateur Join Date: May 2006 Posts: 28 Recipes: 0 Rep Power: 0	Great workout PammieJoe , impressive Deads.

06-08-2006, 01:21 AM	#1686
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Pammiegirl, Dang, I musta missed yesterday, I had to go back a page and a half to catch up with ya. Very impressive PR's!! Its cool that you can still do PR's on a weight loss diet. I have not even attempted to gain strength/size since the beginning of IMPC. You ROCK! Hope you're having a lovely day

06-08-2006, 04:11 AM	#1687
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	thanks JJ! its a trip honestly...usually i lose strength on a low carb diet but so far i have been excelling! ill take it! great to see you sweety!

06-08-2006, 04:30 PM	#1688
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	howdy folks! i am sitting here at the library....my daughter is doing the Summer Reading Program so i am here wasting time at the computer...haha id much rather be sitting at home with a cup of coffee but whaddayado right? getting mentally prepared for my Horizontal Push/Pull today....gonna try to hit it hard on the rack pulls today...RAD said i should try to do 255lbs but i dunno....im good with 215lbs at this point...and thats heavy baby! gonna also go for more than 3 reps each set on my 115lb bench press....im pretty confident i can do at least 4 reps each set....maybe even 5....we shall see....im planning on shredding these pecs fo sho today! i rested yesterday....got in some pool cardio but nothing really to log....just worked around the house and was as lazy as possible...hahah....gawd i so love being lazy! today i will hook up the new pool pump i broke down and bought last night...LMAO...i know i said i wouldnt but whaddaya do...i couldnt get the other stuff to work so i gave up when hubby said he'd pay half! yay! so needless to say i need to hook that up and get some chemicals in the pool.....i also have to go to the camphouse and scrub the neighbors pool...she's out of town but i told her i would do it so im locked in...heh...at least i get paid to swim! ok...ima go lookin around...maybe find a decent book to read on my off times! hugs!

06-08-2006, 04:47 PM	#1689
kimsquit Pro Stature Join Date: Jun 2005 Location: British Columbia, Canada Posts: 276 Recipes: 0 Rep Power: 15	happy Thursday, Pammie

06-08-2006, 06:30 PM	#1690
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Hi pammie! Sneak some coffee into the library. :p I have spent many hours waiting for little B and Brittany -- doing different stuff. I usually just read a book.

06-08-2006, 11:15 PM	#1695
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	whoa man....i just finished a killer workout....i am covered in sweat and my body feels totally pumped and sorta like its vibrating....VERY kewl! Horizontal Push/Pull: Rack Pulls: 2x5@235lbs<-- PR!, 2x4@235lbs, 1x3@235lbs BB bent over rows: 2x8@115lbs, 1x7@115lbs cable rows:1x10@50lbs, 1x10@55lbs, 1x10@65lbs<-- PR! flat bench press: 1x3@115lbs, 1x2@115lbs, 1x3@115lbs, 2x2@115lbs incline bench press: 1x8@40lbs<-- PR!, 1x7@40lbs, 1x5@40lbs pushups: 3x10@BW seated calf raises: 3x12@115lbs ok...so i decided to start heavy as hell on the rack pulls....last time i did 6 sets of 4 with 205lbs but today i hammered out all sets with 235lbs! TOTAL PR! i am STOKED! (hey Rad-i did notice however that there is no way that i can lift heavier with rack pulls than deads....with deads i use my legs enough to increase the weight by 20 or so more lbs...makes sense to me!) i did really well today on the racks....thanks to Rad i really pushed myself to the limits! BB bent over rows were next....decided to do all 3 sets with the pronated grip....man they KILLED me! i swear i almost spewed on the last set....failed on the 8th rep....BURN BABY BURN! cable rows followed....i started with 50lbs from last week but it seemed way too easy....upped by 5 for the next set....easy still...upped 10 more for the last set of 10 and was majorly challenged! awesome! another PR! Flat bench press was next....lemme start by saying i was a little intimidated today on these...i didnt have a spotter so i was skeered! but i decided to try the first set with 115lbs and see how i felt....i was able to punch out 3 reps before i worried about not being able to get the bar back up....the next set was a little harder....was only able to get out 2 reps that time....third set i managed to puke out 3 reps...hahaha...then the last 2 sets were both 2 reps each....not exactly what i wanted for todays benching but ill take it....last week i was only able to do 3 sets of 2 with the 115lbs but today i used 115lbs for all 5 sets!! KILLER!! this is also a PR but since i got the 115lbs last week i wont legally count it until i can do a little better...hah ok....next was the incline db bench press....i am THRILLED with these today! i was able to use 40lb dbs!! man that made me feel so STRONG! ....i hammered out the first set of 8 no problem with the 40lb dbs...the next set i was able to get out 7 reps.....and 5 reps for the last set! WOW! last for chest i did pushups....did all 3 sets of 10 with my BW even though my poochie kept attacking me on the floor! i tell ya its a lot harder to do pushups with a 40lb dog on your back thats for sure! hahahaha....silly moose..... ok...last i threw in some seated calf raises....all 3 sets of 12 went perfectly and i got a major cramp in both calves! yeowch! funny thing happened today while i was lifting....the kids were in the livingroom playing game cube...so i asked them to turn down the tv so i could blast my tunes during the workout....they agreed....next time i looked up at them they were sitting there playing the game and headbanging at the same time....bwhahahahaaaaaaaa.....funniest thing ever....they knew all the words to my Linkin Park songs! LMAO....rock on! i am freakin totally happy with todays lifting! i feel AWESOME!