Sophie's Log

[Sophie]

First day of the new routine for upper body. It went pretty good, considering my right shoulder did NOT want to do military press at all.

Just a reminder than all weights listed below (except for dips, shrugs, and row) is the amount of weight I use in each hand, not total.

I went to the gym around 2:45 and it was almost EMPTY!! It was GREAT!!

Thursday 47 mins

Assisted Dips - 52-8-8-8
Shrugs - 125-8-8-8
Plate loaded row - 40-8 35-8 30-8
Front/Lateral raises - 5-8-8-8
Curls - 15-8-8-8
Tricep press - 10-8-8-8
Military Press - 15-4-6-5
Flys - 8.5-7-7-8
Plate loaded chest press - 22.5-8-8-8

[Sophie]

Friday 43 mins

Plate loaded hack squat - 50-20-20-20
Plate Loaded Leg extension - 49-20-20-20
Calf Curl - 45-20-20-20
Toes Lifts - 100-20-20-20
Adductor - 55-20-20-20
Abductor - 55-20-20-20
Knee lifts -(no weight) 20-20-20
Obliques - 10-20-20-20

Even though I changed up some exercises and weights on my lower body routine, it's just so boring. I might have to add something else in or change something up again. The adductors/abductors are what's boring for the most part. Next week I guess I'm going to try increasing the weight another 5 lbs.

[Sophie]

Saturday 47 mins

Assisted Dips - 52-8-8-8
Shrugs - 125-8-8-8
Plate loaded row - 30-8 -8-8
Curls - 15-8-8-8
Concentration Curls - 15-10-10-10
Tricep press - 10-8-8-8
Military Press - 15-8-8-8
Flys - 8-8-8-8
Plate loaded chest press - 22.5-8-8-8

foster dad said i need more mass to my bicep, hence the concentration curls. i wish this gym had dumb bells that went up by 2.5 lbs like at my college. i'd like to increase some to 17.5 but this gym doesn't have it and the 20's ar estill a little to heavy. frustrating.

[Sophie]

Sunday is my off day. I just did stretches.

[Sophie]

Monday 47 mins

Assisted Dips - 46-8-8-8
Shrugs - 125-8-8-8
Plate loaded row - 30-8 -8-8
Plate loaded chest press - 22.5-8-8-8
Flys - 8-8-8-8
Curls - 15-8-8-8
Concentration Curls - 15-10-10-10
Tricep press - 10-8-8-8
Military Press - 20-6-6 15-8

Seems I might have a rotator cuff injury. On the military press, I could not lift the 20 lbs dumb bell past shoulder level the third time. It wouldn't move. Even when I was going to do a forced rep, I couldn't hold it. My shoulder was SUPER weak. I did some heat tonight and it feels a little better at the moment.

I also did 15 mins of cardio and stretched for 30 mins.

A funny thing happened atthe gym. My friend who takes me, he still has sciatica so he asked me to put away two 45 lbs plates he was done using. I picked them both up, one in each hand, and walked away with them to put them away. I'm only 105 lbs so I guess I impressed him.

[surferph34]

Out of interest Sophie, did you try what I suggested for your strange 3rd week. I.e. Carb loading before the workout. If so How did that help?

Surfer

[Sophie]

surferph34: I'm not sure what I ended up doing. I think I had an ice cream bar before going for awhile. Not sure if it helped really. Since I mixed up my routine, no real way to know. I did try to eat more before I went though. I have a tendency to not eat a lot. The anorexic tendency I guess.

Tuesday 51 mins

Plate loaded hack squat - 100-20-20-20
Plate Loaded Leg extension - 50-20-20-20
Calf Curl - 45-20-20-20
Toes Lifts - 125-20-20-20
Adductor - 55-20-20-20
Abductor - 55-20-20-20
Knee lifts -(no weight) 20-20-20
Obliques - 10-20-20-20

[Sophie]

Wednesday 40 mins

Assisted Dips - 46-8-8-8
Shrugs - 125-8-8-8
Plate loaded row - 30-8 -8-8
Plate loaded chest press - 25-8-8-8
Flys - 10-8-8-8
Curls - 15-8-8-8
Concentration Curls - 20-3-5
Tricep press - 10-8-8-8


three increases today: chest press, concentration curls, and flys. went pretty good.

[Sophie]

Thursday 44 mins

Plate loaded hack squat - 100-20-20-20
Leg extension - 50-20-20-20
Calf Curl - 45-20-20-20
Toes Lifts - 125-20-20-20
Adductor - 55-20-20-20
Abductor - 55-20-20-20
Knee lifts -(no weight) 20-20-20
Obliques - 10-20-20-20

i like this order better than the order i was doing before. i'm not as bored now.

a lady who was working out with one of the employees said she wanted my abs. i wish i could see what other people see. i can't see my abs unless i look at a picture of myself. distorted body image sucks

[Sophie]

Friday 35 mins

Assisted Dips - 46-8-8-8
Shrugs - 125-8-8-8
Plate loaded row - 30-8 -8-8
Plate loaded chest press - 30-8-8-8
Flys - 10-8-8-8
Curls - 15-8-8-8
Concentration Curls - 20-5-5
Tricep press - 10-8-8-8

still can't do military press or anything else that works the delts a lot for that matter. stupid shoulder.

i'm getting lazy with the chest press. i didn't feel like getting 4 plates for 25 lbs so I got twp plates and did 30 lbs. well, i did it, so that means something. and it was nice and difficult. loved it.

[Sophie]

Saturday 46 mins

Plate loaded hack squat - 100-20-20-20
Leg extension - 50-20-20-20
Calf Curl - 45-20-20-20
Toes Lifts - 125-20-20-20
Adductor - 55-20-20-20
Abductor - 55-20-20-20
Knee lifts -(no weight) 20-20-20
Obliques - 10-20-20-20

[Sophie]

Monday 39 mins

Plate loaded hack squat - 100-20-20-20
Leg extension - 50-20-20-20
Calf Curl - 45-20-20-20
Toes Lifts - 125-20-20-20
Adductor - 55-20-20-20
Abductor - 55-20-20-20
Knee lifts -(no weight) 20-20-20
Obliques - 10-20-20-20

News for today:

I benched 75 lbs (including bar) on the Smith machine, over half my body weight.
I will be increasing the cable toe lifts to 187.5 lbs on Wednesday. No wonder my calves haven't been feeling it. The weight has been TOO light.

[Sophie]

deleted

[hrpiii]

Never fight the feeling. If you don't feel like going, then don't. Do something you want, or just relax. Your body can always use a rest and vacation from the tense training.

[Sophie]

It was supposed to be a leg day but I twisted my ankle i nthe parking lot and decided it would be
I did a dip without any assist and did a one rep max 170 lbs leg press.

Wednesday 40 mins

Assisted Dips - 34-8-8-8
Shrugs - 125-8-8-8
Plate loaded row - 30-8 -8-8
Plate loaded chest press - 30-5-8-4
Flys - 10-8-8-8
Curls - 15-8-8-8
Concentration Curls - 20-5-5
Tricep press - 10-8-8-8
Upright Row - 15-8-8-8

News today:

I did a dip without any assist and did a one rep max 170 lbs leg press.

[hrpiii]

Originally Posted by Sophie

I did a dip without any assist and did a one rep max 170 lbs leg press.

Great job!!! Enjoy the fruits of progress, pat yourself on the back!!

[narcsarge]

Originally Posted by Sophie

It was supposed to be a leg day but I twisted my ankle i nthe parking lot and decided it would be
I did a dip without any assist and did a one rep max 170 lbs leg press.

Wednesday 40 mins

Assisted Dips - 34-8-8-8
Shrugs - 125-8-8-8
Plate loaded row - 30-8 -8-8
Plate loaded chest press - 30-5-8-4
Flys - 10-8-8-8
Curls - 15-8-8-8
Concentration Curls - 20-5-5
Tricep press - 10-8-8-8
Upright Row - 15-8-8-8

News today:

I did a dip without any assist and did a one rep max 170 lbs leg press.

Outstanding! In the 'for what it's worth' column, when I started lifting 2 years ago, I could only do 4! I use to be a gymnast! Great job and keep it up!

[Sophie]

Thanks narcsarge and hrpiii. I was very surprised I could do one without any assist. Never thought I'd be able to do that, let alone so soon.

[Sophie]

Thursday 44 min

Plate loaded hack squat - 120-20-20-20
Leg extension - 50-20-20-20
Calf Curl - 45-20-20-20
Toes Lifts - 187.5-20-20-20
Adductor - 55-20-20-20
Abductor - 55-20-20-20
Knee lifts -(no weight) 20-20-20
Obliques - 10-20-20-20

[Sophie]

Friday 44 mins

Assisted Dips - 34-8-8-8
Shrugs - 150-8-8-8
Plate loaded row - 30-8 -8-8
Plate loaded chest press - 30-8-8-5
Flys - 10-8-8-8
Curls - 15-8-8-8
Concentration Curls - 20-5-5
Tricep press - 10-8-8-8
Upright Row - 15-8-8-8

Tomorrow is the last workout day in this YMCA. I'm going to miss it. Notl ooking forward to my college gym's atmosphere, though I do miss the facility.