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Old 10-23-2017, 06:40 AM   #2231
Deb Weber
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Re: deb - WOD Bod Log

CYCLE 13, WEEK 1, DAY 2 10_21_17 Saturday
HEAVY SQUAT 5's I'd been due for 175#, reset today
160#/5 (3) No real problems, my back/hip felt BETTER after. go figure! Definitely detrained some.
Powercleans
88#, 88#, 90#, 95#, 100#, 105#, 110# 115# all by 2
120# I racked it but I didnt get under quick enough so can't really count it. Very tired today. Its exhausting to lower them all.
Pullup Gravitron on eleven, 5 & 4 (doing just so I can feel my lats some before back)
Rows 88#/10 (2 sets) the way Rip shows it.
Lat Pulldowns 80#/10, 90#/10, 80#/10
Curls 45#/10 (3)
Idk why so tired lately. Took my BP, its 104/58.
IDK why so low. Usually its low when I get PMS. No wonder powercleans are tiring.


CYCLE 13, WEEK 1, DAY 3 10_22_17 Sunday

OHP Light
80#/3 misload! moved it fast because I knew I should be able to, it FELT heavy.
75#/3 (4) (moved up bc new 5's weight)
HEAVY BENCH 5's
104.4#/5 (3)
Incline Bench 55#, 65#, 75# all x10
Yankees lose.....Yankees LOSE!!! Eh, Houston's due for something good. Blood pressure still 104/58. TODAY I could feel my lats during press and bench. Maybe my problem with rows and pulldowns was too lite? My SO called me a lat-slacker. Lat-slacker Granny, oldest one in the gym. That's me.
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Old 10-25-2017, 08:57 AM   #2232
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Re: deb - WOD Bod Log

CYCLE 13, WEEK 1, DAY 4 10_22_17 Tuesday

Squat Light Triples
153#/3 (5) eh. 4th set was the best. need to STOP thinking about the back
DEADLIFT Heavy 5's
135#/5 (2), 155#/5, 170#/3, 185#/2
200#/2 (grip? hip was twinging here. Fives are out.)
200#/3 (3)
SG RDL 135#/4, 3, 3 (struggled with grip on DL and RDL, wth? that never happens.)
Shrug 145#/10 (3)
Kind of a sucky session... disappointing.
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Old 10-28-2017, 08:51 AM   #2233
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Re: deb - WOD Bod Log

CYCLE 13, WEEK 2, DAY 1 10_26_17 Thursday
Back/neck/shoulders all toast, prob from deadlifts. PMS time should be soon.
OHP HEAVY 3's
85#/3 (3) PR Surprised myself. Bar path, bar path, bar path.
CGBP
96#/8, 7, 8. I might go up unless PMS smacks me down. Lost my tight on second set, not a strength issue.
Triceps
LTE 41#/12 (3)
STE 20#/10 (3)
Cable Pressdowns 50#/10, 50#+40#+30#+20#/5+5+5+5 (3).
Ouchie.

CYCLE 13, WEEK 2, DAY 2 10_28_17 Saturday
Early. Sleep: 4 hours!!!
SQUAT HEAVY 3's
170#/3 (3) too lite!
Powerclean
90#/2 (2), 95#/2 (2), 100#/2, 105#/2, 110#/2 (2). Sucked, sucks when youre tired and having to lower..first rep at 110 was good, next one I had to chase forward. Back tired from DLs.
Lat Pulldowns 80#/10, 90#/10, 90#/5+80#/5
Bent BB Row 90#/10 (2)
Curls 50#/10 (3)
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Old 11-03-2017, 06:37 AM   #2234
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Re: deb - WOD Bod Log

CYCLE 13, WEEK 2, DAY 2 10_28_17 Saturday
Early. Sleep: 4 hours!!!
SQUAT HEAVY 3's
170#/3 (3) too lite!
Powerclean
90#/2 (2), 95#/2 (2), 100#/2, 105#/2, 110#/2 (2). Sucked, sucks when youre tired and having to lower..first rep at 110 was good, next one I had to chase forward. Back tired from DLs.
Lat Pulldowns 80#/10, 90#/10, 90#/5+80#/5
Bent BB Row 90#/10 (2)
Curls 50#/10 (3)


CYCLE 13, WEEK 2, DAY 3 10_29_17 Sunday
Better sleep, albeit two beers last night and out late at a wedding.
OHP Light Triples
75#/3 (5)
BENCH HEAVY TRIPLES
110#/3 (3) no problems. Girl spotting me was saying her forearms are too short for her to get the barbell to her chest. I would have guessed its the opposite, trouble with longer arms? IDK Im too long in the waist, thigh & arms. Im not built for lifting. OTOH my trunk/shoulders are a lot wider than hers.
Incline Bench
65#/10, 75#/10, 75#/10



CYCLE 13, WEEK 2, DAY 4 10_31_17 Tuesday
Squat Light 3's
150#/3 (5)
DEADLIFT HEAVY 3's
205/3, 205/3, 205/1 I admit I'm scared to push it
SLDL 135#/7 (3) strict, yes I DID these dammit
Mississippi Shrug 135#/10 (pause contracted for 2 sec)

Kind of a weird session. My knees back shoulders all of it hurt today. Could be from PMS? Kinda sucks at singles week. Forgot my fractionals, so 150 not 152 or 153. Deadlift my hip felt ok DOING the exercises, but pulled when I stood up.
I have a huge lordotic curve (40 yrs at a computer) so maybe more stretching & abs? Maybe have to retool the whole lift. I've noticed in highbar squats when the weight is heaviest its easier to keep a more neutral back curve, albeit with a narrower stance....


CYCLE 13, WEEK 3, DAY 111_2_17 Thursday
OHP HEAVY SINGLES
92# PR! should I be THIS ecstatic?? Fairly easy, none were real grinders.
92# Hit my chin, wth, do-over.
92#
92#
CGBP
97#/8, 7, 8 Missed last rep second set b/c there's lines on the ceiling and they were crooked. bar path all over, lost my tight. Not a strength issue.
TRICEPS *sigh* like Dr. Smith, 'oh the pain'
LTE 45#/12 (3)
STE 25#/10 (3)
Pressdown Cable 50#/10, 50#+40#+30#+20#/5 each, 3 times thru.
Ouchie!!! Triceps, backs of arms just feel swollen, not really stronger. Went up on all tris but PD today.
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Old 11-13-2017, 10:28 AM   #2235
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Re: deb - WOD Bod Log

CYCLE 13, WEEK 3, DAY 2 11_4_17 Saturday
SQUAT SINGLES wu 45#/5 (2), 85#/5, 125#/3, 165#/2
175#, 185#, 190#, 200# - easy ....then MISS bc my 45 hit the left safety. Only me! Would have done over but I need an adjustment, its how I hurt my hip/back in the first place.
Pullup gravitron11, 5 reps slow strict & pretty easy, really.
Wide Grip Pulldowns 90#/10, 90#/10, 100#/1 (no, too much arms), 80#/10
Bent Rows 85#/10 (3) off the safeties bc no bumpers - skipped PC today.
Curls 50#/10 (2)
kinda crappy session. Feeling achy, tired, spastic, old and meh. Heaven help me adjusting to the time change.



CYCLE 13, WEEK 3, DAY 3 11_5_17 Sunday
My back is TOAST from yesterday. so sore lats & back.

OHP Light 75#/3 (5)
BENCHPRESS HEAVY SINGLES 120# (3) Easy! Should have gone up. 115# last cycle. Supposed to be PMS time for Hormone Hazel here, wth? I never know. #OldLadyProblems
Incline Bench 65#/10, 75#/10, 80#/8 These are getting easier.




CYCLE 14, WEEK 1, DAY 1 11_9_17 Thursday
Can't see chiro til next week. wasn't feeling it tues. with the time change and an ice storm, i skipped it. Bad girl.
Not the best session today, IDK if its PMS, fatigue, upping all my weights last cycle, just old age or a combo platter.
OHP HEAVY 5's did 80# last cycle
81#/4
81#/5 (PR - I guess they're all rep PRs but I missed the 5th on 1st & 3rd set.)
81#/4
CGBP did 97# last time, idk weird bench under TVs, I couldnt get my setup/mark right I kept hitting the hooks.
97#/7
97#/8
97#/8
TRICEPS
LTE 45#/12 (3)
French Press 25#/10 (3)
Cable Pressdowns
w/long V bar: 60#/10 (2), 50#/10
w/rope: 60#/8, 50#+40#+30#+20#/5+5+5+5 (3) Freaking ouchie!!!
Going home in the dark: DISlike!




CYCLE 14, WEEK 1, DAY 2 11_11_17 Saturday
SQUAT HEAVY 5's 165#/5 (3) my bar and weight in my feet were all over. Felt heavier than it should have.
Powerclean 88#/2 (3), 93#/2 (2), 98#/2 (2), 103#/2, 108#/2, 115#/2 Much better keeping the bar close today; only one skipped the thigh bump. Need to do some form work/panda pulls. I would like to jerk some of these; IDK what kind of hit my press would take, though, even though they're light??
Pullup Gravitron11, did 5 wide grip slow to try to feel the lats
Lat Pulldown 80#/10, 90#/10 (2)
BB Row 88#/10 (3)
Curls 50#/10, 10, 8+2 at 45#




CYCLE 14, WEEK 1, DAY 3 11_12_17 Sunday
OHP Light 76#/3 (5) I went up. Only 1# tho.
BENCHPRESS HEAVY 5's 106#/5 (3) Did 104.x last time.
Incline Bench 75#/10, 8, 8. 8 because the superbright halogen light directly over my bench; like being interrogated really hurts your eyes.
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Old 11-20-2017, 07:44 AM   #2236
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Re: deb - WOD Bod Log

CYCLE 14, WEEK 1, DAY4 11_14_17 Tuesday
Squat and DL were my best lifts. No longer. Chiro last night, he said come more often for SI adjustment...squats/DLs were better before chiro, kind of a ****show today. He did put two ribs back.
SQUAT Light 150#/3 (5)
DEADLIFT HEAVY 5's 200#/5 (3)
SLDL 140#/6 (3)
Shrug 140#/10 (3)


CYCLE 14, WEEK 2, DAY 1 11_16_17 Thursday
OHP HEAVY TRIPLES 86#/3, PR 86#/2, 86#/3
CGBP 98#/8, 7, 7 Not awful. Need to learn to rest/breathe.
Triceps LTE 40#/12,12,12 STE 25#/10 (3), Pressdowns 50#/10, 10 - 50+40+30+20/5+5+5+5 (3)
VERY tired and not feeling it today. ??

CYCLE 14, WEEK 2, DAY 2 11_18_17 Saturday
HEAVY SQUAT 3's Muscle spasms low in the t spine.
45#/5, 45#/5, 85#/5, 110#/3, 145#/2
175#/1 with a 5 second pause! who DOES that? Good thing its relatively light weight.
175#/1 w/ 2 seconds, 2 & dump. hung from the pullup bars couldnt get the damned muscle to let go. DONE. CUT IT.
Soooooo depressing, it changes my whole mood, a bad day in the gym!


CYCLE 14, WEEK 2, DAY 3 11_19_17 Sunday
OHP Light 3's 76#/3 (5) DO NOT BREAK FORM. Want to begin dead-starting my warmups and possibly lighter weights.
BENCHPRESS HEAVY 3s 113#/3 (3) PR I'll take it.
Incline Bench 75#/10 (3)
screw back spasms. hurts mostly when I twist.
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Old 11-26-2017, 09:46 AM   #2237
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Re: deb - WOD Bod Log

CYCLE 14, WEEK 2, DAY 4 11_22_17 Wednesday. At home, cut short, predicated on available weights.
SQUAT Light 3's 155#/3 (2), 145#/3 (3)
DEADLIFT HEAVY 3's 133#/5 (2), 155#/5, 170#/3, 190#/2 - work: 90kg/3 (3)
Still back pain, and p. IDK if Im having cycles or what; my bp after was 130/62, after 5 min rest 116/63.

CYCLE 14, WEEK 3, DAY 2 11_25_17 Saturday
SQUAT HEAVY SINGLES 165#/2, 175#, 180# 185# 190# 200F need to stop this wussy nonsense
Powerclean 90#/2 (3), 95#/2, 100#/2, 105#/2, 110#/2, 115#2 (timing off forward), 115# . the 115's sucked, lost my flow (timing)
Lat Pulldown 80#/10, 90#/10, 80#/10
Bent BB Row 90#/10, 10, 10 Broken sets
Curls 50#/10 (2), Hammer Curls 17.5#/10
Rower 20s/100s off 7 Intervals
Stretching. Couch stretch.
Training thursday was (week 3, day 1) was mess, not recovered from deads night before? I didnt even CGBP. Last Sat. I (carried a folding table (but only across 3/4 acre?) on my right side to not aggravate the original pull on the left. Still bothering me today but wth. Its make-believe ballroom time.

CYCLE 14, WEEK 3, DAY 3 11_26_17 Sunday
Soon as I walked into gym, got my period. Explains Wed/Thurs sessions + exacerbated aches/pains. So, 5 days before but not the day before necessarily, I become Samson with no hair. useless since I never am on schedule any more. moving on!
OHP Light Triples 76#/3 (5) felt great
BENCHPRESS HEAVY SINGLES 123# (3) Lifetime PR! Spotters said, too easy for singles - and a young woman came over to high five, she said it was fast. 1RM s/b tiny bit more but Ill take it. Road to 135#; maybe thats a silly goal for an old lady.
INCLINE BENCH 75#/10, 80#/8, 75#/8
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Old 12-11-2017, 07:42 AM   #2238
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Re: deb - WOD Bod Log

CYCLE 14, WEEK 3, DAY 4 11_28_17 Tuesday

Squat Light Triples 152#/3 (5)
DEADLIFT HEAVY SINGLES 220# (3)
SLDL 140#/6 (3)
Shrug 135#/10 (3) on the machine thingy
Row Intervals 7 Intervals 20s/100s off. 1655 meters.
Maybe I am past the tipping point; no twinges, no pain, seemed back on track. Knock wood.


CYCLE 15, WEEK 1, DAY 1 11_30_17 Thursday
OHP HEAVY 5's
81#/5
81#/4 (last rep. I dont know how to take a breath and stay tight. Decided to repeat set! because screw that! the whole PMS weakness is annoying and so unfair)
81#/5
81#/5
CGBP 98#/8, 8, 7
(last rep. Bar path; distracted before the set by a tattoo that I thought was a cheshire cat, affected my setup)
Triceps
LTE: 45#/10 (3)
w/Dumbbell crossbody: 10#/10 (2)
STE: 17.5#/10 (3)
Pressdown: 50#/10, 50+40+30+20/5 (2)
C2 Rower 7 20 second Intervals


CYCLE 15, WEEK 1, DAY 2 12_2_17 Saturday. Poverty Squat. I has one.
SQUAT HEAVY 5's 170#/5 (3) woo! kinda back. felt great. i screwed up my last rep last set when I hit the safety; not a strength thing so I wont repeat. One of my oly coaches would say #JesusLovesYouWhenYouSquatDeep
Powerclean 90#/2 (2), 95#/2 (2), 100#/2, 105#, 110#, 115#, 120# All ok but I felt slow. gym kinda crowded for a sat. pm and i was getting stared at.
Seated Lat Pulldows 80#/10, 90#/10, 80#/10
Standing Straight Arm Lat Pulldowns 50#/10, 40#/10 OW OW OW OW. these were really burny and painful.
Seated CG cable row 60#/10 (2)
Curls 48#/10 (3) (forgot to do, so at home, hence wacky weight)
Row Intervals 7 intervals of 20s, 1950 meters...


CYCLE 15, WEEK 1, DAY 3 12_3_17 Sunday
OHP Light Triples 77#/3 (5) (moved up a pound)
HEAVY BENCH 5's 107#/5 (3) PR
Incline Benchpress 75#/10, 75#/8, 75#/9
C2 Rower 20s/100s off, 7 intervals, 2102 meters total
I am tired. Rest day tomorrow. We shall see; may have to cut the rowing back.

This afternoon: jacked up, pushed lowered etc a 3500# shed. My SO was doing it alone w heart out and I donít want that. So I helped. Hes STILL 1000x stronger than me.
Quads. I better sleep tonite.


CYCLE 15, WEEK 1, DAY 4 12_5_17 Tuesday
feeling pretty ragged today. skipped row intervals. Right knee niggle, i think its from knee slide.
Squat Light Triples 152#/3 (5)
DEADLIFT HEAVY 5's 200#/5 (3)
SLDL 135#/6
RDL 135#/6 (2)
Shrug 135#/10 (3) first two sets w/3 sec contraction.



CYCLE 15, WEEK 2, DAY 1 12_7_17 Thursday
OHP HEAVY 3's 87# NO. 86#/3, 2, 3 wth? I hate it when that happens. I could have done another triple and probably gotten it but time.
CBGP 99#/8, 8, 7
Triceps
LTE 45#/12, 45#/5, 35#/12, 35#/10
Cable PD w/some weird v bar: 60#/12 Then 3 sets of: 50#/12+40#/12+30#/12+20#/12. 40# I got 9 tho, first set thru.
I asked my little bro what he added to his lifts this year. He said, 'what, add? I'm just maintaining.'



CYCLE 15, WEEK 2 DAY 2 12_9_17 Saturday
SQUAT HEAVY TRIPLES 180#/3, 180#/2 and a dump, 175#/3 Not my legs, back was tired.
Powercleans 88#/2 (2), 98#/2 (2), 103#/2, 108#/2, 113#, 118#
Lat Pulldowns to front 80#/10, 90#/10, 80#/10
Straight arm pulldowns50#/10, 40#/10, 40#+30#+20#/5+5+5 ouchie
Seated Cable Row, close grip but with split handle 60#/10 (3)
Curls50#/10, 50#+45#/5+5
First cycle back really doing all the lifts after my hip/back pull.


CYCLE 15, WEEK 2, DAY 3 12_10_17 Sunday
Press Light Triples 76.5#/3 (5) (could not find my 1lb plates)
BENCHPRESS HEAVY 3's 115#/3 (3) PR Trying to get that since what, may? 2nd set was the best. Not looking like I'll hit 135 this year. I guess its a next year goal now.
Incline Bench75#/10, 80#/8, 80#/8, 75#/8
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