PammieJoe's - Women Can Lift Heavy Too! - Journal! - Page 92

pammiejoe6 · 08-11-2007, 09:18 PM

OH MY GAWD is this site running slow as shit or WHAT?

man oh man i just finished my workout and i am TOASTED! haha....my shoulders are still crying....

Verticle Push/Pull:

suppinated close grip pulldowns: 110x5x3
pronated close grip pulldowns: 110x5x3
db pullover: 63x7x1, 58x8x1
military press: 90x5x2, 90x4x1
arnies: 28x8x2
db shrugs: 28x8x2
one legged calf raises: BWx8x2

post lifting cardio: 10 min

i started with the close grip pulldowns with suppinated grip...all sets and reps went great! pronated grip went really well too...my question is how much back do you put into these? do you lean back into the pull or do you only use your arm strength? i have been doing these with a combination of back and arm strength but im not sure how far back is too far back to lean yanno? any help is appreciated here!
db pullover was a bitch today! i was able to get the 63lb db up and over for 7 reps but i just couldnt punch out that 8th rep on the first set. i lowered to 58lbs for the next set and was able to get all 8 reps! killer burn baby! whohooooooooo!
military press was next. i cleaned the barbell for all sets...90lbs went up smoothly and i was able to get the first 2 sets of 5 out no worries but only able to get out 4 reps on that last set. my shoulders were starting to cry by this point....
thats when i did the arnies. lemme first say i havent done these in so long i had to look them up again just to remember exactly how to do them! i loaded up 28lbs on each db and punched out both sets of 8 without any worry of failure but GAWD were my shoulders SCREAMING by that last set of 8. holy shit i love these! i will definitely start doing them more often.
after the arnies i added in 2 sets of db shrugs for the hell of it and then did 2 sets of 8 standing one legged calf raises with bodyweight.
i got the craziest calf cramp in my left calf! ouchieeeee! walk it out walk it out....

after the lifting i got on the bike for 10 minutes! yay!

GREAT WORKOUT!

pammiejoe6 · 08-13-2007, 02:03 AM

hip/hammie dominant w/ triceps:

deadlifts: 260x3x2 <-PR! 255x3, 250x1, 245x3
SLDL: 145x5x3
bb stepups: 100x8x2
close grip bench press: 100x5x1, 105x5x2
cable pushdowns: 50x8x1, 60x8x1

i started heavy with the deads today....hella heavy! i was able to do 2 sets of 3 with the 260 but had to lower for the next set....i punched out 3 with 255....had to lower....only got out 1 rep with the 250....lowered weight to 245 and was able to punch out 3 more but then i was toasted...
SLDL burned like freakin crazy...
i am proud of my bb stepups....they are really coming along! when i started these i had blocks about lower shin level...now i have them to up about just under my knee....VERY kewl...and challenging for me!
close grip bench press went great....i couldnt remember if i use 100 or 105 so i started with 100....all 5 went up easily so i added on 5 lbs and used this weight for the last 2 sets.
cable pushdowns are new for me too...i started out with 50lbs but it was way too easy.....60 was more challenging but still easy-ish...ill add more weight next time.

great workout!

**MacTech** · 08-13-2007, 02:15 AM

Quote:

Originally Posted by pammiejoe6

deadlifts: 260x3x2 <-PR!

Way to go Pammie Joe!!! Gotta love new PRs. :clapping:

Biggie · 08-13-2007, 03:16 AM

holy crap! 260! that's really good Pammie

:mango:

**DarkFalcon** · 08-13-2007, 03:42 AM

Quote:

Originally Posted by Biggie

holy crap! 260! that's really good Pammie

:mango:

No kidding, that's about as much as I can do without straps.

pammiejoe6 · 08-13-2007, 04:27 PM

Quote:

Originally Posted by DarkFalcon

No kidding, that's about as much as I can do without straps.

i was good without straps but i do need some chaulk....my hands are so ripped up and sore for the next few days after deadlifts...even though i moisturize its getting crazy...ill have to get gay ass gloves i guess ...hahahaaa....but i think my 1 rep max is about 265...maybe 270....i am really proud!

in saying that...i have also been really pushing myself and i can feel the beginnings of overtraining fogging my head....i have decided to go a tad lighter this week with everything just for a mental break...ill still get in great workouts!

pammiejoe6 · 08-13-2007, 04:28 PM

Quote:

Originally Posted by MacTech

Way to go Pammie Joe!!! Gotta love new PRs. :clapping:

Quote:

Originally Posted by Biggie

holy crap! 260! that's really good Pammie

:mango:

thanks yall! im excited at my progress!

strong kathy · 08-13-2007, 04:30 PM

Way to go Hulk. Thats an awesome deadlift. You should be posting in the strongman thread. I'm jealous

Curl Master · 08-14-2007, 07:33 PM

Quote:

Originally Posted by pammiejoe6

hip/hammie dominant w/ triceps:

deadlifts: 260x3x2 <-PR! 255x3, 250x1, 245x3
SLDL: 145x5x3
bb stepups: 100x8x2
close grip bench press: 100x5x1, 105x5x2
cable pushdowns: 50x8x1, 60x8x1

i started heavy with the deads today....hella heavy! i was able to do 2 sets of 3 with the 260 but had to lower for the next set....i punched out 3 with 255....had to lower....only got out 1 rep with the 250....lowered weight to 245 and was able to punch out 3 more but then i was toasted...
SLDL burned like freakin crazy...
i am proud of my bb stepups....they are really coming along! when i started these i had blocks about lower shin level...now i have them to up about just under my knee....VERY kewl...and challenging for me!
close grip bench press went great....i couldnt remember if i use 100 or 105 so i started with 100....all 5 went up easily so i added on 5 lbs and used this weight for the last 2 sets.
cable pushdowns are new for me too...i started out with 50lbs but it was way too easy.....60 was more challenging but still easy-ish...ill add more weight next time.

great workout!

Congrats on that PR. Very impressive 260lbs on deads. Most men can not even do that much.

pammiejoe6 · 08-14-2007, 10:13 PM

Quote:

Originally Posted by Curl Master

Congrats on that PR. Very impressive 260lbs on deads. Most men can not even do that much.

heheh pussies!

hahaha kidding kidding....heavy is an individual thing....i dont judge others for not being as strong as me...hahahahaaa:bshot:

great to see ya in here curl master!!:clapping:

pammiejoe6 · 08-14-2007, 10:15 PM

Horizontal Push/Pull:

T-bar Rows: 155x3x1, 155x5x3
bb rows: 135x8x2<-PR!
dynamic bench press: 65x2x10
flat bench press: 115x4x1, 115x5x2
incline db bench press: 53x4x1, 48x6x1

post lifting cardio: 20 minutes

i started with the T-bars....gawd i LOVE these! that first set i lost my grip so only did 3 reps but then i added on an extra set to make up for it. heh....these were fabulous!
bb rows went awesomely too....they were super challenging at 135lbs! i will keep this weight the same next week!
today i decided to incorporate the dynamic bench press stuff in and although i am not absolutely certain that i am spozed to do them on the same day i do heavy bench press i did anyway...ill have to ask the guy helping me with this about this tomorrow...
anyhoooo i did 10 sets of 2 bench presses with 65lbs...i guestimated that this was my 40%....went nice and fast too....oh! i also have to remember to ask how long to rest in between dynamic lifts? i didnt know so i just waited about 30 seconds in between sets. once all 10 sets were done i went right into my flat bench press. i remembered to keep the safety thingies off just in case i got the barbell stuck on my chest again but there wasnt even an inkling of that today! the first set i was being cautious and stopped at 4 reps but after that i did the 5 reps for the last 2 sets and didnt feel at all like i would fail! SO KEWL!
incline db bench press was challenging! i started too heavy again with 53lbs...i was able to get 4 reps up but had to lower the weight to 48lbs for the next set. that time i got up 6 reps instead of 8...my left forearm is aching like crazy now...seems like every time i do these my left forearm gets really sensitive...i think its getting the dumbbells in place for the bench...thats a little trickey all by yourself!

after the incline db bench press i hopped on the bike for 20 min!! YAY!

great workout!

pammiejoe6 · 08-17-2007, 01:56 PM

i did this workout last night....

Quad dominant w/ biceps:

db squats: 55x5x3
db lunges: 20x5x3
db SLDL: 50x8x2
db curls: 25x5x2
concentrated curls: 20x8x2

ok! due to rain i had to do my workout indoors last night....so i dragged in the dumbbells and weights and got to it! the db squats were good! no prollems there....
the db lunges were freakin HARD last night but i managed to get through them without dying...heh
DB SLDL were awesome...i felt every rep!
db curls werent so great. my left forearm is bothering me....it started to HURT after the second set of curls so i decided to just chill on them...i lowered the weight for the concentrated curls and they went fine but still that left forearm is really bothering me.

i didnt do any cardio post because it was already late and i fell asleep when i laid down...hahah

at any rate it was a decent workout.

**MacTech** · 08-17-2007, 09:06 PM

Hi PJ.

I am going to have a couple of cocktails tonight to celebrate my divorce.

But then it's back to business. Glad to see you are working hard.

**A.FreeRadical** · 08-17-2007, 11:23 PM

Quote:

Originally Posted by MacTech

Hi PJ.

I am going to have a couple of cocktails tonight to celebrate my divorce..

.

I am not divorced yet, but I think I will do the same. I'll celebrate yours and look forward to mine.

*

pammiejoe6 · 08-17-2007, 11:23 PM

Quote:

Originally Posted by MacTech

08-11-2007, 09:18 PM	#2731
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! OH MY GAWD is this site running slow as shit or WHAT? man oh man i just finished my workout and i am TOASTED! haha....my shoulders are still crying.... Verticle Push/Pull: suppinated close grip pulldowns: 110x5x3 pronated close grip pulldowns: 110x5x3 db pullover: 63x7x1, 58x8x1 military press: 90x5x2, 90x4x1 arnies: 28x8x2 db shrugs: 28x8x2 one legged calf raises: BWx8x2 post lifting cardio: 10 min i started with the close grip pulldowns with suppinated grip...all sets and reps went great! pronated grip went really well too...my question is how much back do you put into these? do you lean back into the pull or do you only use your arm strength? i have been doing these with a combination of back and arm strength but im not sure how far back is too far back to lean yanno? any help is appreciated here! db pullover was a bitch today! i was able to get the 63lb db up and over for 7 reps but i just couldnt punch out that 8th rep on the first set. i lowered to 58lbs for the next set and was able to get all 8 reps! killer burn baby! whohooooooooo! military press was next. i cleaned the barbell for all sets...90lbs went up smoothly and i was able to get the first 2 sets of 5 out no worries but only able to get out 4 reps on that last set. my shoulders were starting to cry by this point.... thats when i did the arnies. lemme first say i havent done these in so long i had to look them up again just to remember exactly how to do them! i loaded up 28lbs on each db and punched out both sets of 8 without any worry of failure but GAWD were my shoulders SCREAMING by that last set of 8. holy shit i love these! i will definitely start doing them more often. after the arnies i added in 2 sets of db shrugs for the hell of it and then did 2 sets of 8 standing one legged calf raises with bodyweight. i got the craziest calf cramp in my left calf! ouchieeeee! walk it out walk it out.... after the lifting i got on the bike for 10 minutes! yay! GREAT WORKOUT!

08-13-2007, 02:03 AM	#2732
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! hip/hammie dominant w/ triceps: deadlifts: 260x3x2 <-PR! 255x3, 250x1, 245x3 SLDL: 145x5x3 bb stepups: 100x8x2 close grip bench press: 100x5x1, 105x5x2 cable pushdowns: 50x8x1, 60x8x1 i started heavy with the deads today....hella heavy! i was able to do 2 sets of 3 with the 260 but had to lower for the next set....i punched out 3 with 255....had to lower....only got out 1 rep with the 250....lowered weight to 245 and was able to punch out 3 more but then i was toasted... SLDL burned like freakin crazy... i am proud of my bb stepups....they are really coming along! when i started these i had blocks about lower shin level...now i have them to up about just under my knee....VERY kewl...and challenging for me! close grip bench press went great....i couldnt remember if i use 100 or 105 so i started with 100....all 5 went up easily so i added on 5 lbs and used this weight for the last 2 sets. cable pushdowns are new for me too...i started out with 50lbs but it was way too easy.....60 was more challenging but still easy-ish...ill add more weight next time. great workout!

08-13-2007, 03:16 AM	#2734
Biggie Pro Stature Join Date: May 2006 Posts: 838 Recipes: 0 Rep Power: 128	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! holy crap! 260! that's really good Pammie :mango: __________________

08-13-2007, 04:30 PM	#2738
strong kathy Amateur Join Date: Aug 2005 Posts: 59 Recipes: 0 Rep Power: 13	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Way to go Hulk. Thats an awesome deadlift. You should be posting in the strongman thread. I'm jealous

08-14-2007, 10:15 PM	#2741
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Horizontal Push/Pull: T-bar Rows: 155x3x1, 155x5x3 bb rows: 135x8x2<-PR! dynamic bench press: 65x2x10 flat bench press: 115x4x1, 115x5x2 incline db bench press: 53x4x1, 48x6x1 post lifting cardio: 20 minutes i started with the T-bars....gawd i LOVE these! that first set i lost my grip so only did 3 reps but then i added on an extra set to make up for it. heh....these were fabulous! bb rows went awesomely too....they were super challenging at 135lbs! i will keep this weight the same next week! today i decided to incorporate the dynamic bench press stuff in and although i am not absolutely certain that i am spozed to do them on the same day i do heavy bench press i did anyway...ill have to ask the guy helping me with this about this tomorrow... anyhoooo i did 10 sets of 2 bench presses with 65lbs...i guestimated that this was my 40%....went nice and fast too....oh! i also have to remember to ask how long to rest in between dynamic lifts? i didnt know so i just waited about 30 seconds in between sets. once all 10 sets were done i went right into my flat bench press. i remembered to keep the safety thingies off just in case i got the barbell stuck on my chest again but there wasnt even an inkling of that today! the first set i was being cautious and stopped at 4 reps but after that i did the 5 reps for the last 2 sets and didnt feel at all like i would fail! SO KEWL! incline db bench press was challenging! i started too heavy again with 53lbs...i was able to get 4 reps up but had to lower the weight to 48lbs for the next set. that time i got up 6 reps instead of 8...my left forearm is aching like crazy now...seems like every time i do these my left forearm gets really sensitive...i think its getting the dumbbells in place for the bench...thats a little trickey all by yourself! after the incline db bench press i hopped on the bike for 20 min!! YAY! great workout!

08-17-2007, 01:56 PM	#2742
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! i did this workout last night.... Quad dominant w/ biceps: db squats: 55x5x3 db lunges: 20x5x3 db SLDL: 50x8x2 db curls: 25x5x2 concentrated curls: 20x8x2 ok! due to rain i had to do my workout indoors last night....so i dragged in the dumbbells and weights and got to it! the db squats were good! no prollems there.... the db lunges were freakin HARD last night but i managed to get through them without dying...heh DB SLDL were awesome...i felt every rep! db curls werent so great. my left forearm is bothering me....it started to HURT after the second set of curls so i decided to just chill on them...i lowered the weight for the concentrated curls and they went fine but still that left forearm is really bothering me. i didnt do any cardio post because it was already late and i fell asleep when i laid down...hahah at any rate it was a decent workout.

08-17-2007, 09:06 PM	#2743
MacTech IronMassoholic Join Date: Mar 2007 Location: State of well being Posts: 439 Recipes: 0 Rep Power: 35	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Hi PJ. I am going to have a couple of cocktails tonight to celebrate my divorce. But then it's back to business. Glad to see you are working hard. __________________ Still going thru life one rep at a time. My training journal.