Iron Sanctuary

Journals => Journals => Topic started by: kimm4 on August 16, 2012, 07:16:56 PM

Title: Kimm4's Lifting & Stuff...
Post by: kimm4 on August 16, 2012, 07:16:56 PM
The best way to get me here more often is to keep a journal...now I've got no excuses!  8)

I've been maintaining at 126 lbs and this seems to be a comfortable place for me at this time. I was thinking about a possible show at the end of Oct. I got in touch with the promoter (who turned out to be a serious douchebag btw) so I thought to myself, "Fuk you, I'll save my money thank you very much!" I don't miss competing that much... :D

Anyhoo, hit the gym for some chest/bis. The workout was good, but I've had to lighten my loads. My joints are screaming, which means it's time to switch back to some full body/alt push/pull for a while.  I've been running my split for a couple months.  I can only run splits for so long before my joints/connective tissues need a serious break.   My tendonitis is back as well...it comes and goes.

Flat bench
95 x 8 x 2
105 x 7
105 x 8
110 x 6

Incline DB flys
40's x 12
45's x 10
50's x 10
55's x 8

Single arm pec deck
60 x 12
70 x 8 x 2
80 x 6

BW chest dips
10 x 3
8 x 2

BB curls (premade straight bars)
50 x 15
60 x 12
70 x 8
60 x 12

BB wrist curls
60 x 15 x 3

Chinups (slow negs)
5, 5, 4, 4

Have a great night kiddos!
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on August 16, 2012, 07:18:14 PM
Oh Hai Der!  8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Getsum on August 16, 2012, 07:20:23 PM
Glad to see you start a journal here Kim! 8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on August 16, 2012, 07:40:30 PM
Oh Hai Der!  8)

Oh hello!  That avi is great btw.  2 very handsome gentlemen indeed...:)

Glad to see you start a journal here Kim! 8)

Thanks for the welcome Flint.  This is a nice change for me and it will keep me motivated for sure! :)

Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on August 16, 2012, 07:44:25 PM
Oh Hai.

Just told Lisa she needs to start a journal here.

Title: Re: Kimm4's Lifting & Stuff...
Post by: TMonkey on August 16, 2012, 08:09:15 PM
hey.

nice to see you here.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on August 16, 2012, 08:28:42 PM
Oh Hai.
Just told Lisa she needs to start a journal here.


Oh hai Flex! :)  That would be great if Lisa started one here.  I left the over35 journals a while ago and switched back to the female journals.  It's get's so busy and I struggle trying to sift through all the chit chat you know...I don't have the time for that. 

hey.

nice to see you here.

Hey there, nice to have you here thanks! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on August 17, 2012, 05:04:19 PM
Happy TGIF peeps!  I got caught up with work and hit the gym for some quick leg work.  I have a birthday party tomorrow, coming home to pack and headed to the beach for a couple days.  This is our last little getaway before the kiddos go back to school.

It was quick, nothing fancy.

Superset:

Goodmornings
115 x 12 x 2
125 x 12 x 2
135 x 10

Leg ext
90 x 12 x 2
100 x 12 x 2
110 x 10 (20 sec hold)

Superset:

OH squats
55 x 10
55 x 12
65 x 10
75 x 8
75 x 7

Seated leg curls
140 x 15
150 x 12
170 x 8 x 2
160 x 12

Seated calves
210 x 15
230 x 15
250 x 12 x 2
270 x 8 (slow negs)

Have a wonderful weekend everyone! :)

(http://i89.photobucket.com/albums/k230/ksl04/kimpics851.jpg)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on August 17, 2012, 05:44:35 PM
I'm enjoying a coors light myself!  ;)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on August 17, 2012, 05:54:22 PM
I'm enjoying a coors light myself!  ;)

Excellent!  8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: hochspeyer on August 22, 2012, 05:26:11 PM
Welcome back, Kimm! Nice avi, too!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on August 29, 2012, 03:44:22 PM
Welcome back, Kimm! Nice avi, too!

Thanks, nice to be back! 
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on August 29, 2012, 03:54:20 PM
Hello peoples!

I got back from vacation last Tues and I took the rest of the week off.  I got caught up with work, big party over the weekend and getting my daughter ready for school.  I'm taking a small break from my split workouts and back to full body for a while.  I trained Mon and Tues, today is my normal rest day.

Monday

Flat bench
95 x 10 x 2
105 x 8
115 x 6

BB rows
115 x 8
115 x 10
135 x 7
135 x 6

OH press
75 x 8 x 2
85 x 6
85 x 5

Facepulls
120 x 12
140 x 10
130 x 12
150 x 8

Front squats
95 x 12
105 x 10
105 x 8
125 x 6

Grabbed the empty BB and did a couple sets of Goodmornings to stretch my lower back.

Leg press
240 x 15 x 2
260 x 12 x 2

Tues

Lat pulldowns
130 x 10
150 x 7
140 x 8
160 x 5

CGBP (these felt heavy today)
95 x 10
95 x 8
105 x 6 x 2

Upright rows (premade bars)
70 x 10
70 x 8
80 x 7
80 x 6

Single arm pec deck
60 x 10 x 2
70 x 8 x 2

BB curls
60 x 10
70 x 8
80 x 5
60 x 12

BB wrist curls
60 x 15 x 3

Goodmornings
95 x 12
115 x 12
135 x 8
135 x 10

Single leg ext
40 x 12 x 2
50 x 10 x 2

Happy Hump Day!  8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: ljimd on August 29, 2012, 03:58:57 PM
Looks like good solid work in here.  Good to see you posting.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 16, 2012, 01:02:55 AM
I'm doing my best working around an injured shoulder, but no matter what I do it fukin hurts.  I have to make an appt for an MRI and I've been putting it off.  I'm sure the outcome won't be good...

HS bench
110 x 10
110 x 10
120 x 10
130 x 8

HS low rows
110 x 12
120 x 10 x 2
140 x 8

Goblet squats
60's x 12
55's x 12 x 2
60's x 12

Goodmornings
115 x 12 x 2
135 x 10 x 2

OHP standing
65 x 8
65 x 10
75 x 8 x 2

Title: Re: Kimm4's Lifting & Stuff...
Post by: hochspeyer on October 16, 2012, 02:58:37 AM
Take it easy... I'm still not 100% from my oops in March.
Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on October 16, 2012, 08:56:57 AM
I'm doing my best working around an injured shoulder

The HS bench is good for that, I find.  Not as satisfying as doing bb bench, but it is much easier on the shoulders.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 18, 2012, 04:51:14 PM
Take it easy... I'm still not 100% from my oops in March.

Oh wow Hoch that sucks...I def know that feel... :(


The HS bench is good for that, I find.  Not as satisfying as doing bb bench, but it is much easier on the shoulders.

Agreed, HS feels so much better.  So I take it for now and run with it! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 18, 2012, 04:57:39 PM
I'll only be training 3 days this week.  I've never done this, but I'm trying to give my shoulder as much rest as possible and get in as much work as I can.  Today wasn't too bad...things felt pretty good.

Superset:

Cybex wide pulldowns
150 x 10
170 x 8 x 2
190 x 7

Incline press machine (I switch out between this and HS...both seem to be working well)
120 x 12
135 x 10 x 2
150 x 8

Facepulls
110 x 12
130 x 10
150 x 8
120 x 15

Precor squats (close stance)
180 x 12 x 2
200 x 10 x 2
220 x 10
220 x 8

Tri pressdown machine (dips bothering my shoulder, these are a good sub)
130 x 12
140 x 12 x 2
150 x 10

Upright rows (premade bars)
70 x 8
70 x 10
80 x 8
80 x 7

BB wrist curls (premade bars)
70 x 12 x 2

Off to do some laundry and figure out dinner.  Have a great night!  8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: AlexanderOmand on October 19, 2012, 10:02:55 AM
Just poking my head in here for a moment, Kimm. If you're bored tomorrow or Sunday, there's a powerlifting meet in Attleboro (Boston Barbell), starting at 9am each day. Women, teen and lightweights on Saturday, heavyweights on Sunday. I'll be lifting on Sunday. If you drop in, I'll be the guy in the Cowboy hat. :)  If I recall, it's $10 to watch the show.  Nothing like watching a 140lb lady pull a 400lb deadlift!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 22, 2012, 07:53:14 PM
Just poking my head in here for a moment, Kimm. If you're bored tomorrow or Sunday, there's a powerlifting meet in Attleboro (Boston Barbell), starting at 9am each day. Women, teen and lightweights on Saturday, heavyweights on Sunday. I'll be lifting on Sunday. If you drop in, I'll be the guy in the Cowboy hat. :)  If I recall, it's $10 to watch the show.  Nothing like watching a 140lb lady pull a 400lb deadlift!

Oh sorry I missed this, that would have been a good time.  We had a last minute wake to attend on Sunday.

Got to the gym later than the usual today.  It wasn't too bad. :)

BB rows
115 x 8 x 2
135 x 7
155 x 4
125 x 10

Goodmornings
115 x 12
125 x 12
135 x 10
145 x 8

HS behind the neck press
100 x 10 x 2
110 x 8 x 2

Smith lunge
115 x 12
135 x 10
155 x 8
165 x 8

Rack chins
BW x 15
35lbs x 10, 8, 8
BW x 12

Skullcrushers
40 x 12 x 2
50 x 8
50 x 10

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 23, 2012, 07:34:57 PM
Today was alright, no complaints. Gym was a bit packed, but I got through.

Front squats
95 x 12
115 x 10
125 x 10
135 x 8
150 x 5

Seated leg curls
140 x 12
150 x 10
160 x 8 x 2

HS flat bench
110 x 12
120 x 10
130 x 8
140 x 8

Facepulls
110 x 12
130 x 10
140 x 10
160 x 7

Single arm pec deck
70 x 10 x 2
80 x 8 x 2

DB upright rows
25's x 12
30's x 10
40's x 8
35's x 10

I'll finish off this week and plan to go back to a split program on Monday.

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 07, 2014, 02:04:23 PM
Holy hell I found my journal and god dammit I am back!  I'll give a quick recap of where I've been and what I've been doing.  Decided to get my ass back onstage and hit a 13 week diet at the end of Feb.  I was 135 lbs when I started and stepped onstage at 117 lbs.  (10 lbs heavier compared to my old comp weight.)

Added a 5th day to my training and my routine was as follows:

Mon - shoulders/traps
Tues - back
Thrus - chest
Fri - legs
Sat - bis/tris

Training was solid, diet was spot on and I managed to keep up my strength through my entire prep.  I competed on May 24th and unfortunately I was the only female bb that showed up.  I placed 1st in the masters, 1st in the open and qualified once again to compete in the Nationals.  This was going to be my final show, but after paying $120 for a membership card I decided I wanted to get my money's worth and do a few more shows.  I'm competing next weekend in the NPC CT Grand Prix...hopefully I'll have some competition this time around.

Few pics to share:

(http://i89.photobucket.com/albums/k230/ksl04/Kimm3_zps6e970fcd.jpg) (http://s89.photobucket.com/user/ksl04/media/Kimm3_zps6e970fcd.jpg.html)

Few at the hotel:

(http://i89.photobucket.com/albums/k230/ksl04/102_zpsd9ab11de.jpg) (http://s89.photobucket.com/user/ksl04/media/102_zpsd9ab11de.jpg.html)

(http://i89.photobucket.com/albums/k230/ksl04/105_zpsca96aa8e.jpg) (http://s89.photobucket.com/user/ksl04/media/105_zpsca96aa8e.jpg.html)

(http://i89.photobucket.com/albums/k230/ksl04/103_zpsf8abd103.jpg) (http://s89.photobucket.com/user/ksl04/media/103_zpsf8abd103.jpg.html)

I'll do a quick recap of this week's training in a new post. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on June 07, 2014, 02:07:45 PM
You look great in those pics, especially on stage.   8)

Congrats again.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 07, 2014, 02:12:48 PM
Right after the show I went right back into training.  I did a simple 4 day full body routine.  This past week I went back to 5 days but changed this split up just a bit for something different.

Mon chest/back

BB rows
 115 x 12 x 2
 135 x 8
 145 x 6
 125 x 10

 Cybex pulldowns
 150 x 10
 190 x 7
 170 x 8 x 2

 DB rows
 45's x 12
 50's x 12
 52.5's x 10
 55's x 8

 Superset: (HS flat/Pec deck)

 HS flat
 110 x 12 x 2
 120 x 9
 120 x 10

 Pec deck
 80 x 12
 90 x 12
 90 x 10
 100 x 8

 DB flys
 40's x 16
 40's x 17
 45's x 15 x 2

 Finished off with a few sets of ab work

Tues shoulders/traps

Shoulders/Traps

 OHP
 BB x wu
 75 x 8 x 2
 105 x 3 (totally random just to see if I could do it)
 85 x 8
 95 x 6
 65 x 15

 Superset (shrugs/front side t's)

 Shrugs (from standing calf machine)
 230 x 15
 255 x 12
 280 x 12
 305 x 10

 Front/side T's
 12's x 16 x 2
 15's x 12
 20's x 10

 Facepulls
 120 x 12
 140 x 10 x 2
 110 x 17

 Alt DB side laterals
 17'5's x 20 x 2
 32.5's x 8 x 2

Thurs bis/tris

Superset (bw dips/chin-ups)

 Dips
 12, 15, 15, 17

 Chinups
 8, 10, 9, 7 (slow negs)

 DB hammer curls (drop set)
 30's x 10
 27.5's x 8
 25's x 10
 22.5's x 12
 20's x 15

 Skullcrushers
 BB x 12 x 2
 55 x 10
 55 x 8

 BB wrist curls
 70 x 20
 80 x 15 x 2
 90 x 12

 Overhead DB ext
 42.5's x 12
 45's x 12 x 2
 40's x 15

Fri legs

Superset (precor squats/GHR's)

 Precor squats (alt close/wide stance)
 160 x 15 x 2
 180 x 12 x 2
 200 x 12
 200 x 10
 180 x 12

 GHR's
 6, 4, 4, 4, 4, 10 partials x 2

 Seated leg curls (drop set)
 160 x 10
 150 x 12
 140 x 10
 130 x 12
 120 x 12

 Single leg press
 125 x 12 x 2
 135 x 12 x 2
 135 x 10

 Grabbed the BB and did a couple sets of RDL movements to try to loosen things up
 BB x 30 x 2

Today random stuff

OHP
 BB x wu
 75 x 10
 105 x 3
 85 x 10
 95 x 6

 BB rows
 135 x 10
 155 x 6
 140 x 10
 145 x 8

 Floor press
 95 x 12
 110 x 8
 110 x 9
 120 x 7

 Goblet squats
 80 x 12 x 2
 90 x 10 x 2

Gym music...

Theory Of A Deadman - Drown (AUDIO) (http://www.youtube.com/watch?v=QeV24aBVWIw#ws)

That's about it.  Enjoy your day. :)

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 07, 2014, 02:17:36 PM
You look great in those pics, especially on stage.   8)

Congrats again.

Long day but it was great and it felt good to get back onstage.

Thanks again! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: induced_drag on June 07, 2014, 02:18:43 PM
Kimm

Awesome to see you over here!   You came in great for your comp.  Shame the sport is changing so much, but I think you would be successful in anything you decided to compete it.

Just wanted to take a quick second to drop in and say really nice job.   I know you inspire many many women.   (and men...myself included ;) )
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 07, 2014, 02:28:35 PM
Kimm

Awesome to see you over here!   You came in great for your comp.  Shame the sport is changing so much, but I think you would be successful in anything you decided to compete it.

Just wanted to take a quick second to drop in and say really nice job.   I know you inspire many many women.   (and men...myself included ;) )

Oh thanks so much and it means a lot coming from you.  You work super hard and I've always had mad respect.  I'm not going to lie, I'm super bummed that female bb is being phased out.  There's no more female bb in NPC on the national or pro level and if I compete on the national level, I have no choice but to switch over to physique.  It's so different from what I've always done and I'm having a hard time trying to swallow the whole idea.

They still have female bb in the natty orgs, but I can't compete as a natty.  I dabbled a bit in my early 40's (I don't keep it a secret) and it is what it is.

I plan to finish off this year as a bb and possibly think about national's next year. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Fiend_73 on June 07, 2014, 08:21:16 PM
FWIW I hate what they're doing to female bb'ing/bb'ers.
You're everything female bb'ing should be...muscular, graceful, and artful.
Do your own thing Kim.

Much respect.
btw...they even ditched female bb'ing in my natty fed
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 08, 2014, 02:24:58 PM
FWIW I hate what they're doing to female bb'ing/bb'ers.
You're everything female bb'ing should be...muscular, graceful, and artful.
Do your own thing Kim.

Much respect.
btw...they even ditched female bb'ing in my natty fed

Thanks so much for you kind words, nice to see you here. :)

What fed is that?  I've seen the natty orgs around here have added physique, but they're keeping the bb and women are still competing in the bb category.

The physique category seems very pageant like to me.  They've got the pretty suits, full on makeup, hair, implants and they hit a few pretty open hand poses...big fukin deal...

I do wear a fancier suit at my night show, throw on a bit of makeup and some bling...I clean up alright, but I don't go all out as in looking gorgeous.

I would have to learn how to pose all over again and this is going to take some serious time and work.  I'm used of the bb poses, which is clenched fist and in my mind more hardcore.  It's going to be a very difficult habit to break...

Anyhoo...

I've been pretty lucky with my training and keeping my strength up. I've always managed to stay pretty consistent with strength during my preps. I'm not sure why or how and I don't question it...I just run with it for as long as I can.

I'm glad it's peak week and it's almost over. It's become quite the struggle with the diet. Everything is on point and I'm not cheating or anything like that. I'm just mentally struggling at this point. I feel like I've hit my wall and it's hard to dig deep when you feel like you've got nothing left.

No plans for any form of exercise today. I'm completely burnt and I need a full day of rest.

Have a wonderful Sunday everyone. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on June 08, 2014, 03:28:37 PM
Fixed your vid.

No tags required here.  Just copy and paste the whole URL and the site does the rest when you submit your post.  :)

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 08, 2014, 03:33:53 PM
Fixed your vid.

No tags required here.  Just copy and paste the whole URL and the site does the rest when you submit your post.  :)

Nice, thank you!
Title: Re: Kimm4's Lifting & Stuff...
Post by: AlexanderOmand on June 09, 2014, 11:19:22 AM
Oh thanks so much and it means a lot coming from you.  You work super hard and I've always had mad respect.  I'm not going to lie, I'm super bummed that female bb is being phased out.  There's no more female bb in NPC on the national or pro level and if I compete on the national level, I have no choice but to switch over to physique.  It's so different from what I've always done and I'm having a hard time trying to swallow the whole idea.

They still have female bb in the natty orgs, but I can't compete as a natty.  I dabbled a bit in my early 40's (I don't keep it a secret) and it is what it is.

I plan to finish off this year as a bb and possibly think about national's next year. :)


Come to the dark side.... Powerlifting. (http://www.southernmassblast.com) :)
or at least come watch the show on August 24th in Lakeville.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 09, 2014, 02:00:09 PM
Oh thanks so much and it means a lot coming from you.  You work super hard and I've always had mad respect.  I'm not going to lie, I'm super bummed that female bb is being phased out.  There's no more female bb in NPC on the national or pro level and if I compete on the national level, I have no choice but to switch over to physique.  It's so different from what I've always done and I'm having a hard time trying to swallow the whole idea.

They still have female bb in the natty orgs, but I can't compete as a natty.  I dabbled a bit in my early 40's (I don't keep it a secret) and it is what it is.

I plan to finish off this year as a bb and possibly think about national's next year. :)


Come to the dark side.... Powerlifting. ([url]http://www.southernmassblast.com[/url]) :)
or at least come watch the show on August 24th in Lakeville.


Oh, that might be the perfect day trip thank you for this! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 09, 2014, 02:09:11 PM

I'm feeling much better today since I took a full day's rest yesterday. I threw in some extra carbs and it really helped.  The plan coast through peak week and keep it simple.  A bit of sodium, carb manipulation and keep my water intake up.  I don't cut water...worst mistake competitors make. 

I lightened the load a bit, got in and got my s*** done.

 back/shoulders/tris

 Superset:

 Pullups
 7, 6, 6, 5

 HS low rows
 110 x 12
 130 x 10
 140 x 10
 140 x 9

 Superset:

 Cybex wide pulldowns
 150 x 12
 170 x 8
 170 x 10
 130 x 16

BB rows
 125 x 10
 125 x 8
 135 x 8
 140 x 8

 Tri set (3 rounds)

 OHP
 70 x 12
 75 x 10
 85 x 8

 Shrugs (from stand calf machine)
 255 x 12 x 2
 305 x 10

 Front/side T's
 12's x 15 x 2
 15's x 12

 Face pulls (drop set)
 120 x 10
 110 x 12
 100 x 12
 90 x 15

 Skullcrushers
 40 x 15
 50 x 9
 40 x 15
 50 x 8

 Rope pressdowns
 90 x 15
 110 x 12
 120 x 10
 100 x 15

Anna (you all know her as DD) sent me a couple links with a few pics from the night show.

http://graphicole.zenfolio.com/p1030002378/ead8ca40 (http://graphicole.zenfolio.com/p1030002378/ead8ca40)

http://graphicole.zenfolio.com/p1030002378/eed21d31 (http://graphicole.zenfolio.com/p1030002378/eed21d31)

After this show is over I'll probably take a week off or run a deload (all depending on how I'm feeling.) I've decided to run a program with less volume, while keeping things heavy. I'm going to run Max OT and I can't wait. I ran the program back in 2005 and I loved it, so I decided to do it again.

Max OT

http://www.simplyshredded.com/the-max-ot-workout-a-full-and-in-depth-review.html (http://www.simplyshredded.com/the-max-ot-workout-a-full-and-in-depth-review.html)

Music...

http://youtu.be/iwhhFcaYxuw (http://youtu.be/iwhhFcaYxuw)

That's about it for today.  Enjoy your Monday. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on June 09, 2014, 02:19:54 PM
Cutting water leads to cramps no?

Great session, great pics, great tunes.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 09, 2014, 02:30:19 PM
Cutting water leads to cramps no?

Great session, great pics, great tunes.

Thank you.

Cutting water causes the body to retain water to prevent dehydration.  The water sits in between the muscle and skin, makes you look soft.  I have seen people cramp up like crazy and pass out onstage...that's always fun to watch... :o

I was just reading what you had for lunch nice!  8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: TMonkey on June 09, 2014, 03:20:10 PM
welcome back  :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 10, 2014, 01:54:16 PM
welcome back  :)


Thanks TM nice to be here. :)

Weight down to 117 lbs this morning and I'm feeling every bit of it blah...

Legs

Front squats
95 x 12
115 x 12
135 x 9
140 x 7
125 x 5

Seated single leg curls
70 x 15
80 x 12
90 x 10
100 x 10

Superset (leg press/GHR's)

Leg press
215 x 15
215 x 12
235 x 12
255 x 10

GHR's
6, 5, 6 5

Smith lunge (I was pretty much smoked here)
125 x 12 x 2
135 x 10 x 2

Cybex seated calves (drop set)
230 x 15
210 x 12
190 x 16
170 x 12 (slow negs)

Music...

http://youtu.be/W9Hmb0QhtOM (http://youtu.be/W9Hmb0QhtOM)

A little motivation for today...

(http://i89.photobucket.com/albums/k230/ksl04/538b96990cf2f957d54e02b2-610xh_zpsecdc2f6d.jpg) (http://s89.photobucket.com/user/ksl04/media/538b96990cf2f957d54e02b2-610xh_zpsecdc2f6d.jpg.html)

Enjoy your day all. :)

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 11, 2014, 02:00:14 PM
Chest/Bis/Abs

I lightened the load a bit and went for some higher reps.  Trying to go too heavy and taking the chance of a strain, pull or possible injury during a peak makes no sense.  My work is done and I want to just coast through the week.

Superset:

HS incline press
110 x 12
120 x 10
130 x 10
120 x 12

DB hammer curls
17.5's x 20
25's x 12
30's x 10
22.5's x 15

Superset:

Chest dips
BW x 12, 15
25 lbs x 10, 9

Drag curls (premade straight bars)
50 x 15
60 x 12 x 2
70 x 10

Superset:

Flat bench DB flys
40's x 17
45's x 15
52.5's x 12 x 2

Chinups
12, 10, 12, 10

Weighted rope crunch
140 x 30, 25 x 2

Some sprints and walking later today.

http://youtu.be/qtfwEC3lVA4 (http://youtu.be/qtfwEC3lVA4)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 12, 2014, 02:21:05 PM
I got all the workouts in I had planned for the week, so today was a bit of random full body.

 Precor squats
 160 x 12
 170 x 12
 200 x 10
 200 x 8

 Cable crossover
 40 x 12
 50 x 10
 50 x 11
 40 x 13

 Bradford press
 40 x 12 x 2
 50 x 10
 50 x 9

 Rack chins
 BW x 17, 15
 35 lbs x 12, 10

 CGBP
 85 x 12
 90 x 11
 105 x 8 x 2

 Bent over cable rows (rope attachment)
 130 x 12
 150 x 10
 160 x 8
 140 x 12

Weighed in this morning at 116.5 lbs and I don't see myself dropping much more. I'm pretty depleted at the moment, looking quite flat and I don't think I'm holding much in terms of water. I've been slowly cutting back on carbs and sodium since Tues and my water intake is at 1.5 gallons which will stay there until show day. On show day I'll continue drinking water as needed.

http://youtu.be/K1RGhifMWmk (http://youtu.be/K1RGhifMWmk)

Have a great day!
Title: Re: Kimm4's Lifting & Stuff...
Post by: ljimd on June 12, 2014, 03:40:55 PM
Bradfords and drag curls. Love that old school stuff.
Title: Re: Kimm4's Lifting & Stuff...
Post by: BLK00TJ on June 12, 2014, 05:22:45 PM
Damn solid work!  Now I'm off to google "drag curls".   :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 12, 2014, 11:39:42 PM
Bradfords and drag curls. Love that old school stuff.

Damn solid work!  Now I'm off to google "drag curls".   :)

Thanks guys.  I do enjoy the old school lifts. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Little Tim on June 13, 2014, 06:35:05 AM
Some good work going on in here.  Years of commitment shines through.

 :thumbsup:
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 13, 2014, 01:08:30 PM
Some good work going on in here.  Years of commitment shines through.

 :thumbsup:


Oh thanks so much! :)

Hit the gym for a quick 20 min circuit.

 Flat bench DB flys
 35's x 15 x 2

 DB upright rows
 25's x 12 x 2

 DB side laterals
 20's x 15 x 2

 Zotman curls
 15's x 15 x 2

 Vbar pressdowns
 40 x 20 x 2

 Leg ext
 70 x 20 x 2

 Ab wheel
 20 x 2

http://youtu.be/5R682M3ZEyk (http://youtu.be/5R682M3ZEyk)

My work is done and I'm ready to hit the stage tomorrow.  I'll do the best I can to bring it and we'll see where it goes.

Have a wonderful weekend! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: AlexanderOmand on July 21, 2014, 02:20:25 PM
Hmmm.... No update on the stage?

I wonder if this means Kimm is coming over to the Dark Side and will step on a Platform instead of a Stage....
Title: Re: Kimm4's Lifting & Stuff...
Post by: Nuh on July 21, 2014, 03:10:04 PM
Hmmm.... No update on the stage?

I wonder if this means Kimm is coming over to the Dark Side and will step on a Platform instead of a Stage....

No updates. She was really sick a day or two before the competition and when she woke up that morning she said she just wasn't feeling it and decided not to go :(

Looked at her pics on the other site of her that morning and she looked amazing as always!
Title: Re: Kimm4's Lifting & Stuff...
Post by: AlexanderOmand on July 21, 2014, 04:18:37 PM
Ahh, yes... I do recall her posting that on FB.

She did look great.  It's tough to see Female BB'ing giving way to "Bikini" competitions. 



Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 15, 2015, 12:32:38 AM
I'm back and I'm still doing my thing.

Here's my training for the past week:

03/09/15

Shoulders/Traps

OHP machine (stand)
120 x 10 x 2
135 x 6
135 x 7

Rear delt flys
20ís x 15
25ís x 12 x 2
30ís x 10

HS shrugs
220 x 12
240 x 12 x 2
260 x 10

Bradford press
40 x 10
40 x 11

Side laterals
30ís x 10 x 2

03/11/15

Back/Tris

Yates rows
115 x 10
125 x 8
135 x 8
155 x 4
115 x 8

Cybex pulldowns
170 x 10
190 x 8
210 x 6 x 2

HS low rows
140 x 10
160 x 8 x 2
180 x 6

Supine rows
12 x 4

Dips
BW x 12 x 2, 25 lbs x 8 x 2

Overhead tri ext
40ís x 12 x 2
45ís x 8

03/12/15

Chest/Bis

HS incline
110 x 10
130 x 10
150 x 7 x 2

Hammer DB curls
20ís x 12
20ís x 15
25ís x 10 x 2

Flat bench
95 x 8
105 x 7
95 x 10
95 x 7

Drag curls
60 x 10 x 2
50 x 12 x 2

Cable crossovers
40 x 12 x 2
50 x 10 x 2

03/13/15

Legs

RDLís
155 x 10 x 2
175 x 8 x 2
195 x 7

Leg ext
80 x 16 x 2
90 x 12 x 2 (w/6-8 sec holds)
100 x 10

Goodmornings
115 x 12 x 2
125 x 12 x 2
135 x 8

Precor squats
200 x 12 x 2
220 x 10 x 2
240 x 8

GHRís
3 sets of 4



Title: Re: Kimm4's Lifting & Stuff...
Post by: Cali on March 15, 2015, 12:34:45 AM
Welcome back!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 15, 2015, 12:38:10 AM
Welcome back!

Thank you :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on March 15, 2015, 08:02:23 AM
Still strong as hell.  Nice work.
Title: Re: Kimm4's Lifting & Stuff...
Post by: sakustoms on March 15, 2015, 11:08:03 AM
Kimm, reading through your journal I realized one thing. I need to up my game.  ;D

Welcome back. :thumbsup:
Title: Re: Kimm4's Lifting & Stuff...
Post by: Stile on March 16, 2015, 08:14:18 AM
Looking good kim.
Title: Re: Kimm4's Lifting & Stuff...
Post by: Get-n-fit on March 16, 2015, 09:35:32 AM
Welcome Back Kim, glad to see you here again! Great workouts!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 16, 2015, 05:47:15 PM
Thanks guys much appreciated.  I still go as hard as I can.  Some of my lifts are stronger and some of my lifts not so much.  I take what I can and call it a day.

Back/Chest

Yates rows
115 x 10
135 x 8
155 x 6
165 x 4
115 x 12

Cybex wide pulldowns
170 x 12
190 x 8
210 x 7 x 2

1 arm bent over cable rows
80 x 10
110 x 8 x 2
120 x 7

HS incline bench
130 x 10
140 x 8
150 x 7
160 x 5

Flat bench DB flys
40's x 15
45's x 12
50's x 10
55's x 8

Dips
BW x 12 x 2
25 lbs x 10, 8

Title: Re: Kimm4's Lifting & Stuff...
Post by: Nuh on March 16, 2015, 06:10:11 PM
Glad to see you back over here journaling :) Now I can lurk and see what kind of fun things you are doing that I can add in my workouts!
Title: Re: Kimm4's Lifting & Stuff...
Post by: BLK00TJ on March 16, 2015, 07:06:19 PM
Moving some serious weight kimm!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 17, 2015, 05:03:20 PM
Thanks so much!  Later tonight when I have some free time I'm going to poke around journals to see what's up. 8)

Shoulders/Traps

BB OPH (standing/split stance)
BB x couple wu sets
65 x 10
75 x 9
94 x 4
85 x 6
85 x 5
drop to 65 x 9

Standing calf machine shrugs
330 x 10
330 x 12
355 x 10
380 x 8
405 x 8

Facepulls
130 x 10
140 x 10
150 x 8 x 2

Superset: (DB upright rows/Front/side T's)

Uprights
25's x 12
30's x 12
35's x 10
35's x 8

Front side T's
17.5's x 12 x 2
20's x 10
25's x 8

Tomorrow is my rest day.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 19, 2015, 05:35:09 PM
Tris/Bis/Abs

I don't normally do a ton of direct arm work, but training chest/back together this week gave me a day to throw in some random crap.

CGBP
95 x 12
105 x 10
110 x 8
115 x 7
120 x 5

Zotman curls
17.5's x 12
20's x 12
25's x 8
25's x 9

Rope pressdowns
120 x 10
110 x 12
130 x 10 x 2

Drag curls
50 x 15
60 x 12
70 x 8
70 x 10

Floorwipers
120 x 15 x 3

Chinups
5, 5, 4, 4

Overhead cable ext
80 x 12 x 2

Title: Re: Kimm4's Lifting & Stuff...
Post by: BLK00TJ on March 19, 2015, 05:38:31 PM
I'm liking your training kimm.  Tons of volume with a lot of iron.  Very inspiring!
Title: Re: Kimm4's Lifting & Stuff...
Post by: Get-n-fit on March 20, 2015, 02:49:33 PM
Great to see you back here and really posting up, lots of great lifting in here!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 20, 2015, 04:08:36 PM
I'm liking your training kimm.  Tons of volume with a lot of iron.  Very inspiring!


Thank you.  My volume tends to go up and down.  I basically walk into the gym and go by how I'm feeling that day.

Great to see you back here and really posting up, lots of great lifting in here!


I'm glad I'm back and it feels good to be here.  The people here are more my style, more serious and this is where I need to be.

Finished off the week with legs and it was good.

Front squats
115 x 12 x 2
135 x 9
135 x 8
145 x 7

Seated calves (slow negs)
210 x 16
230 x 12 x 2
250 x 10 x 2

RDL's
155 x 10
175 x 10
195 x 7 x 2

Single leg ext
40 x 12
50 x 10
50 x 8
60 x 7

Cable pullthroughs
140 x 12
150 x 10 x 2
160 x 8

Smith lunges
125 x 12 x 2
145 x 8 x 2

(http://i1048.photobucket.com/albums/s371/biokim44train04/tumblr_nf11pvFZ0Y1slcxgno1_500_zpsrpstaxqj.jpg) (http://s1048.photobucket.com/user/biokim44train04/media/tumblr_nf11pvFZ0Y1slcxgno1_500_zpsrpstaxqj.jpg.html)

Enjoy your weekend.  8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Nuh on March 20, 2015, 04:52:19 PM
 :drool:

Those single leg extensions. One day I will get there... slowly but surely!
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on March 20, 2015, 05:34:31 PM

I'm glad I'm back and it feels good to be here.  The people here are more my style, more serious and this is where I need to be.

Couldn't agree more.

I always enjoy your vids as well, great model of textbook form.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 23, 2015, 03:42:09 PM
Thank you both and happy Monday. 

Hit some back today and it was alright.  I didn't sleep for shit so I'm feeling a little tired today.

Superset:  (HS 1 arm low rows/Straight arm pressdowns)

HS 1 arm low rows
80 x 10
90 x 10
100 x 8
110 x 7

Straight arm pressdowns
40 x 15
50 x 10 x 2
60 x 8

Superset:  (Lat pulldowns/Rack chins)

Lat pulldowns
130 x 12
140 x 9
140 x 8
150 x 6

Rack chins
BW x 12
35lbs x 7, 8, 7
dropped down to BW x 10

BB rows (I was smoked and had to lighten the load)
125 x 10
125 x 8
135 x 8
140 x 7

https://youtu.be/uyJYTIAb7vc
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 24, 2015, 03:51:02 PM
Shoulders/Traps

Bradford press (seated)
BB x 12
55 x 10
55 x 12
60 x 8
BB x 12

Upright rows (premade straight bars)
60 x 12 x 2
70 x 8
80 x 7
60 x 13

Bent over reverse DB flys
20's x 15
25's x 12
30's x 10
35's x 7

BB front raise (premade straight bars)
40 x 12
50 x 9
50 x 10
40 x 12

HS shrugs
200 x 15
220 x 12
240 x 10
240 x 9

1 arm DB side laterals
25's x 12
32.5's x 8
27.5's x 12

https://youtu.be/qtfwEC3lVA4
Title: Re: Kimm4's Lifting & Stuff...
Post by: Merkley on March 24, 2015, 04:07:11 PM
^^^^^Well done!!! Amazing song, amazing band!
Title: Re: Kimm4's Lifting & Stuff...
Post by: Nuh on March 24, 2015, 04:46:54 PM
Kimm... when you do the front BB raise do you do them standing up? I have seen videos of people sitting on an incline bench doing them. I thought about trying them tomorrow but not sure the best way to do them.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 24, 2015, 05:32:29 PM
^^^^^Well done!!! Amazing song, amazing band!

Thank you.  One of fav bands for sure!

Kimm... when you do the front BB raise do you do them standing up? I have seen videos of people sitting on an incline bench doing them. I thought about trying them tomorrow but not sure the best way to do them.

I prefer to do them standing.  I have better control and I'm able to go much heavier when I stand.  My suggestion is to try them both ways and see what's more comfortable for you.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 25, 2015, 04:10:52 PM
Good afternoon peeps!  I normally take Wed off but it's a nice day out, I'm feeling good so I hit the gym for some arms.

Hammer DB curls
20's x 16
25's x 12
30's x 9
30's x 10

Skullcrushers
40 x 12
50 x 10
50 x 11
40 x 15

BB wrist curls (premade straight bar)
80 x 12 x 3

1 arm reverse cable pressdowns
30 x 16
40 x 12 x 2
50 x 10

BB curls (premade straight bars)
50 x 16
60 x 12
70 x 10 x 2

Dips
BW x 12 x 3

https://youtu.be/0xyxtzD54rM
Title: Re: Kimm4's Lifting & Stuff...
Post by: BLK00TJ on March 25, 2015, 06:00:23 PM
Very impressive arm strength kimm, especially them dips.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 25, 2015, 06:54:17 PM
Very impressive arm strength kimm, especially them dips.

Thank you.  I threw in dips at the end because I had a total brain dump and couldn't think of anything else.  If I would have thrown them in sooner I could've done some weighted.  I was too smoked by the end and hole smokes training arms bores me to death!  ;D
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 26, 2015, 03:29:22 PM
Chest

HS flat bench
110 x 12
130 x 8
130 x 7
140 x 5

Incline press machine
120 x 12
135 x 10
135 x 9
150 x 7

Single arm pec deck
80 x 10 x 2
90 x 8
100 x 7

Floorwipers
115 x 12, 12, 10, 10

https://youtu.be/K5jvUXij7nU

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 27, 2015, 04:06:09 PM
I'm back to training 5 days and so far it's been going great.  I normally train 4 days in my off season but lately I just feel like throwing in a 5th day.  Things have been really hectic for me so it's nice to get out the house, lift some heavy shit and clear my head. :)

Legs

RDL's
155 x 12 x 2
175 x 10 x 2
210 x 6 x 2

Leg ext (drop set)
120 x 10
110 x 10
100 x 10
90 x 12
80 x 12 (w/10 sec hold)

Superset:  (Goodmornings/Precor squat)

Goodmornings
125 x 12 x 2
135 x 10 x 2
140 x 8

Precor squat
220 x 12
240 x 8
240 x 10
250 x 8
250 x 7

Single leg press
125 x 10 x 2
135 x 8 x 2

https://youtu.be/K1RGhifMWmk

Wishing you all a great weekend.  Enjoy it!  8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 30, 2015, 03:43:41 PM
Shoulders/Traps

Overall pretty decent, but my tendonitis/forearm area was really bothering me today.  Had to lighten up on a few different things and play around with a few exercises.

OHP machine (standing)
120 x 10 x 2
135 x 8
135 x 9

Facepulls
120 x 12
130 x 10 x 2
140 x 10

Bent over reverse DB flys
17.5's x 20
20's x 16
25's x 12 x 2

Cable upright rows (rope)
110 x 12
120 x 12
130 x 8 x 2

DB shrugs
70's x 15
75's x 12
75's x 12
80's x 11

Front/side T's
17.5's x 12 x 2
15's x 16

https://youtu.be/tHJg8RUmLtw

Title: Re: Kimm4's Lifting & Stuff...
Post by: Get-n-fit on March 30, 2015, 04:06:34 PM
Great Stuff Kim!   Do you wear anything for your tendonitis?  I've got it in my elbow and wear sleeves, they've made a world of difference. 
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 30, 2015, 07:14:59 PM
Great Stuff Kim!   Do you wear anything for your tendonitis?  I've got it in my elbow and wear sleeves, they've made a world of difference. 

Thank you.  I never have, but I'm going to pick one up this week.  This is the worst it's ever been and I really don't have a choice.
Title: Re: Kimm4's Lifting & Stuff...
Post by: piperdown on March 30, 2015, 09:37:50 PM
Kimm, your lifts never cease to amaze me! So damn strong!  :o
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 31, 2015, 02:55:22 PM
Kimm, your lifts never cease to amaze me! So damn strong!  :o

Thank you. :)  I'll take it for as long as I can!

Hit some back and it was good.

BB rows
115 x 12
135 x 8
135 x 9
155 x 6
165 x 3

Cybex wide pulldowns
170 x 10
190 x 8
210 x 6
190 x 7 (wanted 8 lost grip)

Bent over 1 arm cable rows
80 x 12
90 x 10
100 x 8
110 x 8

Supine rows (these bothered my arm a bit)
10, 8, changed up grip and go 12 x 2

https://youtu.be/CSJXle3LP_Q

Daughter's and grandbabies coming to visit.  I'll order them some takeout for dinner. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Merkley on March 31, 2015, 03:34:53 PM
165 on the BB rows?  :o :o


 Congratulations you made me feel like a complete wimp!  ;D
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 01, 2015, 03:21:57 PM
165 on the BB rows?  :o :o
 Congratulations you made me feel like a complete wimp!  ;D

Oh thanks! :)  I was hoping for at least 4 reps and my body said "Sorry, not happening."

Hit some arm work today.  It was alright.

CGBP
95 x 10
95 x 11
105 x 8
105 x 7

DB hammer curls
20's x 15
22.5's x 13
25's x 12
30's x 9

Vbar pressdowns
60 x 16
70 x 12
70 x 10
80 x 10

Chinups
8, 7, 6, 6

Wrist curls (premade straight bar)
80 x 12
80 x 15
70 x 12

Ab wheel
20, 15 x 2

https://youtu.be/pY7zqDemqZo
Title: Re: Kimm4's Lifting & Stuff...
Post by: Plateauplower on April 02, 2015, 07:39:17 AM
http://www.amazon.com/Pro-Band-Sports-ABI00-Therapeutic/dp/B000FML7SW/ref=sr_1_1?ie=UTF8&qid=1427974540&sr=8-1&keywords=tendonitis+band (http://www.amazon.com/Pro-Band-Sports-ABI00-Therapeutic/dp/B000FML7SW/ref=sr_1_1?ie=UTF8&qid=1427974540&sr=8-1&keywords=tendonitis+band)

These work really well for clearing up the forearm/elbow tendon issues (along with regular ice of course). When mine get bad I will wear it all day, not just when training. The steady pressure on the tendons helps the inflammation go away much faster. Still killing it, nice work.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 02, 2015, 03:44:20 PM
[url]http://www.amazon.com/Pro-Band-Sports-ABI00-Therapeutic/dp/B000FML7SW/ref=sr_1_1?ie=UTF8&qid=1427974540&sr=8-1&keywords=tendonitis+band[/url] ([url]http://www.amazon.com/Pro-Band-Sports-ABI00-Therapeutic/dp/B000FML7SW/ref=sr_1_1?ie=UTF8&qid=1427974540&sr=8-1&keywords=tendonitis+band[/url])

These work really well for clearing up the forearm/elbow tendon issues (along with regular ice of course). When mine get bad I will wear it all day, not just when training. The steady pressure on the tendons helps the inflammation go away much faster. Still killing it, nice work.


I ended up ordering a sleeve.  My pain starts at the bottom on the bicep, through the bend of the elbow and into the top of my forearm.  I'm hoping this will give me some relief. :)

chest/abs

HS incline press
110 x 12
130 x 10
150 x 7 x 2

Superset:  (HS flat/Flat bench DB flys)

HS flat bench
110 x 10
120 x 10
130 x 7
120 x 9

Flat DB flys
40's x 15 x 2
45's x 12
45's x 11

Pec deck (drop set)
110 x 10
100 x 11
90 x 8
80 x 12

Leg lifts
50, 40 x 2

https://youtu.be/rmHDhAohJlQ (https://youtu.be/rmHDhAohJlQ)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 03, 2015, 05:13:00 PM
Happy Friday everyone.  Hope your weekend is off to a great start. :)

Hit legs and I struggled today.  I lightened the load and it was still tough.  I've been dieting and I cut back on my carb intake this week.  I didn't sleep good last night and I'm just feeling low energy.  Overall I had a solid training week and I was just off today.  I know it's a combination of the above and hopefully it will pass soon and I'll feel better next week. 

Front squats
95 x 12 x 2
115 x 8
125 x 8
125 x 7

Single leg ext
40 x 3 sets of random reps and holds (I didn't count)

Goodmornings
95 x 12
105 x 10
105 x 12
115 x 8

Goblet squats (wide stance)
75 x 8 x 2
80 x 8 x 2

Couple vids from today:

https://youtu.be/GzErh2cgtnw

https://youtu.be/SXlDwLKL0f0

Wishing you all a wonderful Easter.  Enjoy it! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on April 03, 2015, 06:48:32 PM
Krikey them goblet squats look like quad torture.

Title: Re: Kimm4's Lifting & Stuff...
Post by: Get-n-fit on April 03, 2015, 08:12:44 PM
Great leg work out, I like the non normal stuff!  I need to get some good mornings in work out   
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 06, 2015, 03:00:27 PM
Thanks so much guys, hope you had a great weekend. :)

Back

Superset:  (HS low rows/Straight arm pressdowns)

HS low rows
140 x 10
160 x 8
160 x 9
170 x 8

Straight arm pressdowns
40 x 12 x 2
50 x 8
50 x 7

Yates rows
115 x 12
125 x 10
135 x 8
145 x 7

Lat pulldowns
130 x 12
140 x 10
150 x 8
150 x 7

https://youtu.be/MVM8DUhdLyo
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 07, 2015, 04:09:20 PM
Shoulders/Traps

Superset:  (Bradford press/Bent over reverse DB flys)

Bradford press
40 x 12 x 2
50 x 10 x 2

Reverse DB flys
20's x 16 x 2
25's x 12 x 2

HS shrugs
200 x 15 x 2
220 x 12 x 2

DB upright rows
25's x 12 x 2
30's x 10 x 2

Front/side T's
15's x 20 x 2
17.5's x 12

https://youtu.be/x3K1t0669no
Title: Re: Kimm4's Lifting & Stuff...
Post by: Merkley on April 07, 2015, 05:06:21 PM
Awesome workouts!

 I'm really diggin' the tunes as well  :bigthumb:
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 08, 2015, 04:28:49 PM
Awesome workouts!

 I'm really diggin' the tunes as well  :bigthumb:

Music just makes lifting that much more enjoyable!  Thanks so much! :)

Today was arms and the gym was dead.  Got a few vids and some posing practice just because.

Drag curls
50 x 15
60 x 12 x 2
70 x 10

Dips
BW x 12 x 4

Zotman curls
20's x 12
22.5's x 10
20's x 15
22.5's x 12

Skullcrushers
40 x 12 x 2
50 x 10
50 x 8

Chinups (tendonitis holds me back, so I get what I can)
6, 6, 5, 5

Rope pressdowns
100 x 12
110 x 12 x 2
120 x 10

Vid from today.

https://youtu.be/sV6aSSnwitI

https://youtu.be/mVJa3Ds2RP0

https://youtu.be/NtCSjXpkxKs

https://youtu.be/MPv_FDP99kI

That's all I got!  8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: BLK00TJ on April 08, 2015, 06:05:10 PM
I'm feelin' ya on the tendo.  Mine is starting to flare up again.  I really felt it on bench today and that ain't good with a meet coming up. 
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 09, 2015, 03:59:09 PM
I'm feelin' ya on the tendo.  Mine is starting to flare up again.  I really felt it on bench today and that ain't good with a meet coming up. 

I got my copper sleeve but I'm being stubborn and haven't tried it yet.  It's tight and I'm not sure how I'm going to like that when lifting?  I'm going to suck it up and try it out next week.

Today was chest/abs

Verticle press machine (new machine at the gym so I tried it out.  It was alright.)
110 x 12
120 x 12
130 x 10
140 x 10
150 x 8

Cable crossover
40 x 16
50 x 12 x 2
60 x 10 x 2

Flat bench (bothers the fuk out of my shoulder, which is why I don't regular flat bench often.)
95 x 12
105 x 8 x 2
95 x 12

Weighted rope crunch
140 x 25, 30
150 x 20 x 2

Floor wipers
95 x 15 x 3

https://youtu.be/IO-JbFtgeX4
Title: Re: Kimm4's Lifting & Stuff...
Post by: Merkley on April 09, 2015, 04:38:34 PM
 The sleeve helps (I have major golfers elbow in my right arm) but it may not completely relieve you from all discomfort. I myself...I have my days, some days it does the trick, other days not so much. What I do know for sure is, I won't train without it. Once you train with it for awhile and then stop...you'll notice a MAJOR difference.

 Give it a shot, what do you have to lose?

 :)

 Awesome training as always!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 10, 2015, 06:00:01 PM
The sleeve helps (I have major golfers elbow in my right arm) but it may not completely relieve you from all discomfort. I myself...I have my days, some days it does the trick, other days not so much. What I do know for sure is, I won't train without it. Once you train with it for awhile and then stop...you'll notice a MAJOR difference.

 Give it a shot, what do you have to lose?

 :)

 Awesome training as always!

You're right and thank you. :)

I took today off because I want a long weekend to rest.  I decided I want to start running StrongLifts on Monday.  I want to get stronger and try to build up my numbers.

Enjoy your weekend! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 17, 2015, 01:00:30 AM
Things have been crazy the past few weeks and I'm finally getting some down time. 

I'm changing things up a bit:

I put in my first entry for the bb.com misc DL comp.  I'm better at BB and certainly not a powerlifter.  I'm just doing this for fun and I want to try to increase my DL numbers.  I've never done regular DLing in any of my programs.  I do RDL's on leg days and that's the way it's always been for me. 
 
I've cut my training down to 3 days a week.  I want to run a program specifically for bringing up my DL numbers and found:  Coan/Phillipi 10 week DL Routine.  It's 1 day a week training that involves deadlifts, speed deadlifts with some back work and power shrugs.  The remaining 2 days I'll run a normal 5x5 or 3x5 (all depending on which one works best as I have 6.5 more weeks of dieting.)  I will keep it a simple routine of regular squats/bench on 1 day and the remaining day front squats/overhead press.  I'll use the StrongLift's layout for figuring starting numbers and increases.
 
This is completely new territory for me, so it will be different.

I'm not looking to win or break any records, I just want to bring up my numbers.

My first entry.  (Don't mind the annoying music in the backround.  My gym normally plays metal and I'm not sure wtf was going on that day?!)

https://www.youtube.com/watch?v=Vyq9yv2xlHI (https://www.youtube.com/watch?v=Vyq9yv2xlHI)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 17, 2015, 02:49:29 PM
Front squats
95 x 5 x 5

Overhead press
BB x 5 x 5

My back is a little sore and tight from deads the other day, so threw in a couple random things to try to loosen up.

Goodmornings
BB x 20 x 2

Floor wipers
65 x 25 x 2
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 20, 2015, 05:22:57 PM
Regular squats
95 x 5 x 5

Flat bench press
85 x 5 x 5

Will be bumping up 5 lbs with every workout, so the numbers will be coming up.

Random crap:

Chinups 4 sets of 4-5 reps

GHR's 4 sets of 3-5 reps

Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on April 20, 2015, 07:49:55 PM
Regular squats
95 x 5 x 5

Flat bench press
85 x 5 x 5

Will be bumping up 5 lbs with every workout, so the numbers will be coming up.


I'm doing the same thing, getting grueling but it's working.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 22, 2015, 05:04:53 PM
Regular squats
95 x 5 x 5

Flat bench press
85 x 5 x 5

Will be bumping up 5 lbs with every workout, so the numbers will be coming up.


I'm doing the same thing, getting grueling but it's working.

I find it to be boring, but I know it will be worth it.

Today was good.  I like this routine.

Deadlifts
1 set x 2 @ 185
1 set x 2 @ 205

Speed deadlifts
8 sets x 3 @ 165

3 circuits of the following:

RDL's
115 x 8

Bent over BB rows
115 x 8

Goodmornings
115 x 8

Close grip pulldowns
150 x 8

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 24, 2015, 03:40:12 PM
Front squats
100 x 5 x 5

BB OHP
50 x 5 x 5

Goodmornings
50 x 20 x 2

Floor wipers
70 x 25 x 2

I'm throwing my daughter's baby shower tomorrow and it's also her Birthday.  That pretty much sums up my weekend.

Wishing you all a great Friday and enjoy the weekend. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Plateauplower on April 24, 2015, 04:13:52 PM
Nice work, boring but effective for the win...

Awesome you have another grandkid on the way! Enjoy the baby shower.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 24, 2015, 07:45:08 PM
Nice work, boring but effective for the win...

Awesome you have another grandkid on the way! Enjoy the baby shower.

Thank you.  I really enjoy the deadlifting routine, but I'm still trying to get used to the 5x5.  It's fast and I'm not used to only training 3 days a week.

I have 2 more grandkids on the way.  1 daughter is due next month and my other daughter is due the beginning of Aug.  It's been somewhat stressful for me.  My youngest daughter is only 17 and I think any parent can understand what I'm feeling about the whole situation.  She's too young and she's going to have a very difficult road ahead.  I will be as supportive as I can as a mother and love my grandchildren, but I will not raise them. 

I'm completely against parents who raise their grandchildren.  I see a lot of it where I'm from and it makes me fukin rage.

Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on April 24, 2015, 07:59:21 PM
My youngest daughter is only 17 and I think any parent can understand what I'm feeling about the whole situation.  She's too young and she's going to have a very difficult road ahead.

I was friends with a couple that had a baby at 17. Had another a few years later. Fast forward 20 years and the kids are grown and out of the house, both Boys are LEO's and competing PL'ers. Apples couldn't have fallen farther from the tree there  ;)

At any rate they are very young empty nesters, taking all kinds of vacations without a care in the world.

You never know how things will turn out.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 24, 2015, 10:59:24 PM
My youngest daughter is only 17 and I think any parent can understand what I'm feeling about the whole situation.  She's too young and she's going to have a very difficult road ahead.

I was friends with a couple that had a baby at 17. Had another a few years later. Fast forward 20 years and the kids are grown and out of the house, both Boys are LEO's and competing PL'ers. Apples couldn't have fallen farther from the tree there  ;)

At any rate they are very young empty nesters, taking all kinds of vacations without a care in the world.

You never know how things will turn out.

Thank you. :) 

I was a single mom at 18 and did everything on my own.  Times have changed though and it's much different now.  I didn't need a college education to land a good job making good money.  The cost of living was much cheaper compared to today. 

I'm trying to stay positive and hoping for the best.  :)

Title: Re: Kimm4's Lifting & Stuff...
Post by: Plateauplower on April 27, 2015, 09:43:48 AM
Nice work, boring but effective for the win...

Awesome you have another grandkid on the way! Enjoy the baby shower.

Thank you.  I really enjoy the deadlifting routine, but I'm still trying to get used to the 5x5.  It's fast and I'm not used to only training 3 days a week.

I have 2 more grandkids on the way.  1 daughter is due next month and my other daughter is due the beginning of Aug.  It's been somewhat stressful for me.  My youngest daughter is only 17 and I think any parent can understand what I'm feeling about the whole situation.  She's too young and she's going to have a very difficult road ahead.  I will be as supportive as I can as a mother and love my grandchildren, but I will not raise them. 

I'm completely against parents who raise their grandchildren.  I see a lot of it where I'm from and it makes me fukin rage.

That is young to have a kid no doubt she will be missing out on an exciting stage of life for herself. I agree completly with offering support but not raising the child for her. We all make decisions, some have profound effects on our lives. It very well could turn out to be a blessing, it will certainly add an entire new level of dedication and responsability for her. One of my wife's cousins had a baby very young, the pictures I saw her boyfriend in he was wearing an ankle bracelet  ;) (srs just got out of the clink and was on house arrest). Anyway she has pulled a 180 and went from being a hard partying and pretty wild kid to a very good and responsible mother, almost a completely different person. Good luck to her, that would be hard...I was wondering WTF I got myself into when we had our first and I was 32....Would not trade it for the world now, but those first few months with the first kid, wow....
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 27, 2015, 03:52:26 PM
Squats
100 x 5 x 5

Flat bench
90 x 5 x 5

Chinups
4 sets of 5-6

GHR's
4 sets of 3-4

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 29, 2015, 04:10:26 PM
Coan/Phillipi week 2

Deadlifts
1 set x 2 @ 220

Speed deadlifts
8 sets x 3 @ 180

3 circuits of the following:

RDL's
120 x 8

Bent over BB rows
120 x 8

Goodmornings
120 x 8

Close grip pulldowns
155 x 8
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 01, 2015, 03:51:29 PM
Front squats
105 x 5 x 5

BB OHP
55 x 5 x 5

Goodmornings
55 x 20 x 2

Floor wipers
75 x 20 x 2

Have a great weekend. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 04, 2015, 03:47:58 PM

Squats
105 x 5 x 5

Flat bench
95 x 5 x 5

Chinups
4 sets of 6

GHR's
4 sets of 3-5


Title: Re: Kimm4's Lifting & Stuff...
Post by: Nuh on May 04, 2015, 05:52:07 PM
Had to check out the Coan/Phillip. Where are you wanting your DL at the end?
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 18, 2015, 01:39:20 PM
Had to check out the Coan/Phillip. Where are you wanting your DL at the end?

I wanted to see if I could get 275, but I don't know.  I really like the program itself.  I love the exercises and the layout, but the numbers jump up too fast weekly (increasing 15 lbs a week) is nuts.  I'm already stuck and it's only week 3.

Sorry I've been mia.  For the last couple weeks I've been working in the woods behind my house.  I'm pretty much out there everyday busting my ass till sundown.  For the last 18 yrs my fucking loser neighbors have been using my woods as a dumping ground.  I filled up 5 truckloads of wood that I gave to a friend for burning.  I burn the small stuff all day while I'm out there working and I think I filled 20 30 gallon bags yesterday alone. 
 
It's insane and it will probably take me the entire summer to get it done.  My workouts have gone to shit.  I hit the gym and I can hardly move anything.  I can't even get my normal easy lifts off the ground.

I worked all weekend outdoors.  I think I'll hit the gym later today for some front squats and ohp. 
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on May 18, 2015, 02:42:56 PM
what the hell were they dumping out there?
Title: Re: Kimm4's Lifting & Stuff...
Post by: TMonkey on May 18, 2015, 04:18:25 PM
what the hell were they dumping out there?

people

i saw fb pics - its true
Title: Re: Kimm4's Lifting & Stuff...
Post by: Nuh on May 18, 2015, 05:24:29 PM
what the hell were they dumping out there?

people

i saw fb pics - its true

I saw them. I can confirm!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 28, 2015, 12:22:15 AM
LOL it probably would have been easier to get rid of bodies!  ;D  They dump everything from broken furniture, TV's. rugs, clothes, garbage...it's a fuggin mess.  The problem is part of the woods is on a hill, so the next street over tends to throw shit down the hill.  My land doesn't go that far back, but the shit rolls down the hill into my section of the woods. 

Anyhoo, I was busy all last week.  My daughter had her baby and it was lots of back and forth to the hospital and getting them home and settled.  We had a party on Sat, I worked outside all day Sun and that was pretty much my weekend.

I was back to the gym on Mon and I'm doing random shit.  I'm not in the mood or mindset to run any specific program at the moment.  We have so much going on this summer and I'm just feeling completely burnt out.

Deadlifts
135 x 8 x 2
155 x 6 x 2
175 x 4 x 2

Leg ext
70 x 20 x 2
80 x 15 x 2

BB rows
115 x 8 x 2
125 x 7 x 2
135 x 6

Flat bench
95 x 8 x 2
105 x 6 x 2

I hope you're all doing well! :)

Title: Re: Kimm4's Lifting & Stuff...
Post by: Nuh on May 28, 2015, 12:56:54 PM
Don't blame you on the program. I can imagine with everything you have going on it would tough to focus on that.

I hope things ease up for you and things settle down.  ;)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 29, 2015, 03:40:27 PM
Don't blame you on the program. I can imagine with everything you have going on it would tough to focus on that.

I hope things ease up for you and things settle down.  ;)

I'm thinking things will start to settle down in the fall LOL.  ;D

Squats
115 x 5 x 5

Leg Press
145 x 20 x 2
155 x 15 x 3

Incline BB Press
75 x 5 x 5

Chinups 6, 5, 5, 4

My sister is coming from Boston to take photos of the new baby tomorrow morning.  They'll be using my house for the shoot, which means I should clean it and make sure it's ready.  Sunday I'm going to a retirement party with my sister.  A friend we worked with for many years in the insurance industry finally gets to retire.  It's been a long time since I've seen many of these people that I worked with for years, so I'm looking forward to it.

Just grabbed an ice cold beer and I'm off.  Enjoy your weekend! :)



Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 02, 2015, 03:27:10 PM
Front squats
115 x 5 x 5

Goodmornings
115 x 8 x 4

OHP
70 x 5 x 5

BB rows
125 x 5 x 5

Leg ext
70 x 20 x 3

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 20, 2016, 06:28:49 PM
Chest/Bis

 HS incline press
 90 x 12
 110 x 10
 130 x 8
 140 x 6
 110 x 11

 Single arm pec deck
 70 x 12
 80 x 10
 90 x 7
 100 x 7
 Finished off with both arms/partials for reps

 DB flys (not quite there with my shoulder)
 35's x 12 x 2
 40's x 10

 Pallof press
 15 x 12 x 3

 Superset (1 arm high cable curls/hammer rope curls)

 1 arm cable curls
 15 x 12
 20 x 8
 15 x 12
 20 x 7

 Hammer rope
 25 x 15
 30 x 12
 35 x 11
 30 x 15

 EZ bar curls
 40 x 16
 50 x 12
 40 x 20
 50 x 14
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on March 20, 2016, 06:32:55 PM

 Pallof press
 

 :S

Strong thread bump  :D
Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on March 20, 2016, 06:43:36 PM
Are you injury free now Kimm?
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 20, 2016, 08:36:58 PM

 Pallof press
 

 :S

Strong thread bump  :D

I know... :D

Are you injury free now Kimm?

I wish.  It's been 7 months since my lower back injury and while things are much better, there are still a few exercises I can't do.  I'm also dealing with a shoulder injury...and old injury that's come back.

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 21, 2016, 04:25:53 PM
Happy Monday all!  Last week's schedule was off so I trained on Sat (legs) and Sun (chest/bis) which is something I don't normally do.  The gym has a key pass system (left my old gym of 25+ years for something new) so I can go in anytime.  I decided to keep it simple an hit shoulders/traps and abs.

OHP (kept it light and shoulder felt good)
BB x 12 x 2
65 x 7
65 x 8
75 x 5
75 x 7

Superset (HS shrugs/front plate raise)

HS shrug
200 x 12 x 2
220 x 10
220 x 9
180 to failure

Front plate raise
35 lbs x 12 x 4

Bradford press
30 x reps/didn't count x 3 sets

Facepulls
35 x 16
42.5 x 12 x 2
50 x 10

Side laterals
25's x 10 x 2
30's x 8

Weighted rope crunch
57.5 x 25
72.5 x 20

Floor wipers
95 x 15 x 2, 12

Weigh in this morning 132 lbs.  I'm guessing I have about 2.5 more months of dieting to hit my goal.

(http://i1048.photobucket.com/albums/s371/biokim44train04/003_zpsl8kpn9wy.jpg) (http://s1048.photobucket.com/user/biokim44train04/media/003_zpsl8kpn9wy.jpg.html)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on March 21, 2016, 06:07:34 PM
left my old gym of 25+ years for something new

Krikey you've been lifting for more than half of my lifetime :eek:
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 21, 2016, 06:23:53 PM
left my old gym of 25+ years for something new

Krikey you've been lifting for more than half of my lifetime :eek:

I think you've done great and you continue making fantastic progress!

I'm going on 32 years and I'm still trying to get bigger!  :o
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on March 21, 2016, 06:38:06 PM

I think you've done great and you continue making fantastic progress!


That's quite a compliment, coming from you.

I'm humbled.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 22, 2016, 03:37:25 PM

I think you've done great and you continue making fantastic progress!


That's quite a compliment, coming from you.

I'm humbled.

:)

Back/Tris

Single arm landmine rows
55 x 8 x 2
65 x 6
60 x 7

Rack chins
BW x 12
35 lbs x 7,8,7,8
BW x 10

Yates rows
95 x 12
115 x 10
135 x 7
125 x 10

1 arm kneeling cable pulldowns
25 x 15
30 x 12
35 x 10 x 2

Tri pressdowns
35 x 16 x 2
42.5 x 12
50 x 12 x 2

Title: Re: Kimm4's Lifting & Stuff...
Post by: Nuh on March 22, 2016, 04:51:57 PM
Oh yay!! Kimm is back. Now I can stalk your journal and learn some new stuff to try out in the gym 8)

Welcome back!
Title: Re: Kimm4's Lifting & Stuff...
Post by: Trev71 on March 22, 2016, 08:44:14 PM
left my old gym of 25+ years for something new

Krikey you've been lifting for more than half of my lifetime :eek:

Yea... same here.. /sigh... I am in like.. year 4 or something.. damn I should have started years back.. /sigh
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 24, 2016, 04:16:55 PM
Oh yay!! Kimm is back. Now I can stalk your journal and learn some new stuff to try out in the gym 8)
Welcome back!

Oh thanks girl.  I hope you have a great vacation! :)

left my old gym of 25+ years for something new

Krikey you've been lifting for more than half of my lifetime :eek:

Yea... same here.. /sigh... I am in like.. year 4 or something.. damn I should have started years back.. /sigh

The only thing that matters is you're here now and you're doing it!  8)

Hit some legs and it was good!

Leg ext (drop set)
100 x 12
85 x 12
70 x 12
55 x 16
Single leg 40 x 12 x 2 (with 8 sec holds at the end)

Landmine squats (love these and the DOMS is fuggin ridiculous)
Wide stance (mimics a goblet squat but you don't have to mess around with DB's)
50 x 12
55 x 12
65 x 10
Close stance (mimics a front squat)
50 x 12
55 x 12
65 x 12

RDL's (finally back in my program since my back injury and felt pretty good)
135 x 12 x 2
155 x 10 x 2
175 x 7

Leg press
265 x 12 x 2
305 x 10 x 2
215 x 20

Goodmornings
BB x reps
95 x 12 x 3




Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 25, 2016, 04:02:48 PM
TGIF! 

Chest/Bis (shoulder was feeling meh so I played it smart)

Flat bench
85 x 12 x 2
95 x 10
95 x 8
105 x 5

Cable crossovers
20 x 15 x 2
25 x 10 x 2
30 x 7

1 arm high cable curls
20 x 12 x 2
20 x 8 x 2

DB hammer curls
20's x 15 x 2
25's x 9
25's x 10

HS incline press
90 x 12
100 x 10 x 2

Wishing you all a Happy Easter! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on March 25, 2016, 07:04:46 PM
Happy Easter! Any grandkids, eggs, baskets in your future?
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 25, 2016, 09:12:09 PM
Happy Easter! Any grandkids, eggs, baskets in your future?

We're going to my mom's for Easter.  I got all my 4 granddaughter's their Easter dresses for this year.  I bring the eggs for the hunt and I'm giving all the kids (my grandkids, nieces and nephews) Easter bags.  They each get a tiny bit of candy, a puzzle, Duncan yo yo and a bubble wand.  8)

I look forward to Easter every year!

Title: Re: Kimm4's Lifting & Stuff...
Post by: piperdown on March 26, 2016, 09:55:19 AM
^^^ very cool Kim (the baskets and stuff). My wife makes up baskets for our kids, her sisters and her mom.

BTW learned something new. Didn't have a clue what landmine squats were so googled them.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 28, 2016, 03:39:41 PM
^^^ very cool Kim (the baskets and stuff). My wife makes up baskets for our kids, her sisters and her mom.

BTW learned something new. Didn't have a clue what landmine squats were so googled them.

Hope you had a nice Easter.  I enjoy doing that stuff for the kids because it's something I don't get to do all the time.

Shoulders/Traps

OHP
BB x reps x 2
65 x 8
65 x 9
75 x 7
85 x 4
75 x 8

Shrugs (from stand calf machine)
150 x 12
170 x 10
190 x 9
150 x failure

Bent over reverse DB flys
20's x 12
20's x 15
25's x 10
25's x 11

DB upright rows
25's x 12
25's x 14
30's x 10 x 2

1 arm side laterals
20's x 20
25's x 12
25's x 10

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 29, 2016, 03:49:10 PM
Hit some back/tris. I struggled a bit with this one. I felt like I was crapping out too early...like there was just nothing in the tank kind of feeling. I've been back since Nov and maybe I'm due for a deload. I'll see how the rest of the week plays out and go from there. I've been running the split for a while so maybe I'll switch to Full body starting next week.

 Straight arm pressdowns and standing lat pulls to chest (wanted to do some light sets to warm up shoulder)
 2-3 sets for reps (didn't count)

 BB rows
 115 x 10 x 2
 135 x 7
 145 x 6 x 2

 Pullups
 3 x 4-5 reps

 Lat pulldowns
 100 x 12 x 2
 120 x 8 x 2

 1 arm cable rows
 30 x 12 x 2
 35 x 10 x 2

 Rope pressdowns
 30 x 16
 35 x 12
 42.5 x 12
 50 x 10 x 2

 CG pushups
 3 x 20
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on March 29, 2016, 03:53:24 PM
Hit some back/tris. I struggled a bit with this one. I felt like I was crapping out too early...like there was just nothing in the tank kind of feeling.

That's funny, I wanted to go more but felt like my joints would probably appreciate it if I left some in the tank. Aren't you cutting as well?
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 29, 2016, 06:13:28 PM
Hit some back/tris. I struggled a bit with this one. I felt like I was crapping out too early...like there was just nothing in the tank kind of feeling.

That's funny, I wanted to go more but felt like my joints would probably appreciate it if I left some in the tank. Aren't you cutting as well?

Keep those joints happy!  ;D  Yes I'm cutting but that normally doesn't interfere with my workouts or strength. 

I'm just going to chalk it up to an off day.  :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Trev71 on March 30, 2016, 12:19:21 PM
Hit some back/tris. I struggled a bit with this one. I felt like I was crapping out too early...like there was just nothing in the tank kind of feeling. I've been back since Nov and maybe I'm due for a deload. I'll see how the rest of the week plays out and go from there. I've been running the split for a while so maybe I'll switch to Full body starting next week.

I find it interesting at times how the body tells you(us) to change your routine up, or, at the very least, evaluate what part isn't working. Maybe it's sleep, diet, the need for a deload or the routine itself...  it took me a while to catch on to those 'notices' the body was telling me.. heh.

Anyhow.. Nice work!

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 31, 2016, 08:31:12 PM
Hit some back/tris. I struggled a bit with this one. I felt like I was crapping out too early...like there was just nothing in the tank kind of feeling. I've been back since Nov and maybe I'm due for a deload. I'll see how the rest of the week plays out and go from there. I've been running the split for a while so maybe I'll switch to Full body starting next week.

I find it interesting at times how the body tells you(us) to change your routine up, or, at the very least, evaluate what part isn't working. Maybe it's sleep, diet, the need for a deload or the routine itself...  it took me a while to catch on to those 'notices' the body was telling me.. heh.

Anyhow.. Nice work!



I wasn't feeling good all day yesterday and I woke up sick today.  Probably explains the crappy workout on Tues.  Got some fresh air with the pups and relaxed all day.  I'll pick things back up tomorrow. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 01, 2016, 09:25:07 PM
Still feeling a little blah.  I rested for most of the day and hit a night workout.

Chest/Bis

HS incline press
90 x 12
110 x 10
120 x 8
130 x 7

HS flat bench
90 x 10
110 x 9
110 x 8
100 x 10

Pec deck
85 x 12
100 x 10 x 2
115 x 8

Hammer rope curls
25 x 15
30 x 12 x 2
35 x 11

1 arm high cable curls
15 x 12 x 2
20 x 9
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 03, 2016, 03:55:37 PM
Legs

Front squats
95 x 10
95 x 12
115 x 8 x 2
125 x 7
125 x 5

RDL's
135 x 12
135 x 10
165 x 8
165 x 7

Landmine squats
35 x 16
45 x 14
50 x 12 x 2
55 x 10

Leg press
235 x 12 x 2
305 x 8
305 x 7

Enjoy your Sunday everyone! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 04, 2016, 05:44:31 PM
Full body

Shoulder felt a bit off with incline pressing, but everything else was fine.

OHP
BB x 12
65 x 10
65 x 9
80 x 7

BB rows
115 x 11
135 x 9
145 x 7
155 x 6

HS incline press
110 x 10
90 x 12
100 x 12
120 x 10

Landmine squats
45 x 16
55 x 14
60 x 12
60 x 10

Leg ext (drop set)
115 x 10
100 x 12
85 x 12
single leg 40 x failure

Floor wipers
95 x 15, 15, 12 x 2

Title: Re: Kimm4's Lifting & Stuff...
Post by: Trev71 on April 04, 2016, 08:33:24 PM
Floor wipers
95 x 15, 15, 12 x 2

Had to look these up... they look.. enjoyable :)

Nice work!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 05, 2016, 12:37:18 AM
Floor wipers
95 x 15, 15, 12 x 2

Had to look these up... they look.. enjoyable :)

Nice work!

Thank you!

I do them on the flat bench and you have to work harder to keep your balance.  They're great for the core and one of my favs!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 05, 2016, 05:54:37 PM

Today was alright but I'm looking forward to my rest day tomorrow!

Full body

Lat pulldowns
150 x 12
170 x 8
170 x 7
155 x 9

Bradford press
30 x 12 x 2
40 x 10 x 2

Goodmornings
95 x 12 x 2
105 x 10 x 2

Leg press
235 x 12 x 2
305 x 8 x 2

CGBP
95 x 8 x 2
105 x 6 x 2

Facepulls
35 x 15
42.5 x 12 x 2
50 x 10

Pallof press
15 x 12 x 2
Title: Re: Kimm4's Lifting & Stuff...
Post by: Plateauplower on April 06, 2016, 03:34:50 PM
Nice work on the full-body sessions. I enjoy those. Pics posted for you looked great. Keep killing it.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 07, 2016, 04:07:08 PM
Nice work on the full-body sessions. I enjoy those. Pics posted for you looked great. Keep killing it.

Oh thanks so much and always nice to see you here!

Today was short and sweet!

RDL's
135 x 12 x 2
155 x 10
155 x 9
180 x 7
180 x 6

HS flat bench
90 x 12
110 x 10
130 x 7
135 x 7

Single arm landmine rows
45 x 10
55 x 7 x 2
60 x 6

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 09, 2016, 04:21:30 PM
Precor squats
180 x 12
230 x 10
250 x 10
270 x 8
280 x 7

Seated OHP (Plate load machine I tried for the first time.  Felt good on my shoulder)
40 x 12
40 x 10
50 x 8
50 x 8

Inverted rows
BW x 12, 12, 11, 11

Pec deck
85 x 12
100 x 10
105 x 10
115 x 8

DB hammer curls
20's x 15
25's x 10
20's x 12
25's x 11

Enjoy your weekend! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 11, 2016, 02:53:59 PM
Single arm landmine rows
45 x 10
55 x 8
65 x 6
70 x 5

Superset (Bradford press/Facepulls)

Bradford press
30 x 12 x 2
40 x 8 x 2

Facepulls
35 x 15
42.5 x 12
42.5 x 13
55 x 8

Front squats
95 x 12 x 2
115 x 8 x 2

Seated leg curls
40 x 15
50 x 12
50 x 10
40 x 14

BW dips
8, 10, 10, 8
Title: Re: Kimm4's Lifting & Stuff...
Post by: Trev71 on April 11, 2016, 09:53:28 PM

Superset (Bradford press/Facepulls)

Bradford press
30 x 12 x 2
40 x 8 x 2


Another one I had to look up..  nice super set. I seriously miss the cable machine for face pulls. One of my favorite exercises for rear delts... they work soo well!
Title: Re: Kimm4's Lifting & Stuff...
Post by: XavierNusum on April 12, 2016, 12:49:07 AM
Bradford presses look awesome, I will be rocking those tomorrow!!! Great workout!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 12, 2016, 03:30:07 PM

Superset (Bradford press/Facepulls)

Bradford press
30 x 12 x 2
40 x 8 x 2


Another one I had to look up..  nice super set. I seriously miss the cable machine for face pulls. One of my favorite exercises for rear delts... they work soo well!

Do you have any resistance bands?  If you do throw it around something and have at it! :)

Bradford presses look awesome, I will be rocking those tomorrow!!! Great workout!

They're a great exercise and thank you! :)

RDL's (I crapped out early on these.  I should've saved them for Thurs instead.)
135 x 10
135 x 12
155 x 10
155 x 8

HS incline press
90 x 12
110 x 11
130 x 8
140 x 7

Cybex lat pulldowns (wide)
150 x 10
170 x 8
160 x 10
170 x 7

Leg ext (drop set with 8 sec holds)
115 x 12
100 x 10
85 x 8
70 x 10

Floor wipers
95 x 15, 12, 12

Title: Re: Kimm4's Lifting & Stuff...
Post by: Plateauplower on April 12, 2016, 03:56:41 PM
Nice work. I saw in another post somewhere in here that you were struggling with the dieting. Not to enjoy your suffering, but honestly its good to know it still sucks even when you have been down to stage lean conditions etc.

Quick question for you, I have seemingly a shit ton (that would be alot  ;)) of old sub-cutanious fat. Its like my mid section is rock hard under a layer of fucking soft goo....Thats the best I can explain it, squishy fat. Should I just keep plugging away the same I have been in terms of deficit? I don't think I have lost much muscle yet with a sizable deficit (and low carbs to keep me sane). I just don't want to "do fine" until the end only to lose muscle by trying to be too aggressive when it starts to matter.

Basically I read some stupid article about losing stubborn fat on some other website it it kind of fuked up my head and made me wonder if I should slow down so the stupid Alpha beta receptor resistant blood supply lacking sub q fat removal doesnt make me loss my Gainzz... :o ;D

If I would not have read that article I would have likely been better off :-\
Just curious if I should just keep on trucking the same I have been or if i actually need to alter anything. I'm still fat, so its not like I'm bordering on single digits or anything, just curious. I am actually doing pretty well lately in terms of hunger control which is always the biggest obstacle for me..

Sorry for the long rambling, journal eating post  ::)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 12, 2016, 10:56:23 PM
Nice work. I saw in another post somewhere in here that you were struggling with the dieting. Not to enjoy your suffering, but honestly its good to know it still sucks even when you have been down to stage lean conditions etc.

Quick question for you, I have seemingly a shit ton (that would be alot  ;)) of old sub-cutanious fat. Its like my mid section is rock hard under a layer of fucking soft goo....Thats the best I can explain it, squishy fat. Should I just keep plugging away the same I have been in terms of deficit? I don't think I have lost much muscle yet with a sizable deficit (and low carbs to keep me sane). I just don't want to "do fine" until the end only to lose muscle by trying to be too aggressive when it starts to matter.

Basically I read some stupid article about losing stubborn fat on some other website it it kind of fuked up my head and made me wonder if I should slow down so the stupid Alpha beta receptor resistant blood supply lacking sub q fat removal doesnt make me loss my Gainzz... :o ;D

If I would not have read that article I would have likely been better off :-\
Just curious if I should just keep on trucking the same I have been or if i actually need to alter anything. I'm still fat, so its not like I'm bordering on single digits or anything, just curious. I am actually doing pretty well lately in terms of hunger control which is always the biggest obstacle for me..

Sorry for the long rambling, journal eating post  ::)

I will never understand the term, "stubborn fat."  Fat is fat and there isn't a special kind.  We all have what I would call, "stubborn areas" certain places on our body (midsection, ass and right above my hamstring area) where hold more fat.  It comes down to sticking to your deficit, going the distance and trusting the process.  If there's a specific area where you hold more fat it's going to be the last place to lean out.

I don't feel you need to change anything at this point.  Just continue doing what you're doing and the changes will come. :)

The biggest problem I'm having at the moment is crazy water fluctuations.  I've always had some minor, normal up and down water fluctuations.  This time around it's huge jumps up and down to the point I'm having trouble figuring out what my true weight is. 

Since I turned 47 this past Jan things are starting to change.  Maybe this info could be helpful to anyone who has a spouse or g/f.  I'm now having periods every 2-3 weeks.  I've had normal periods since age 10, so this is all new territory for me.  I can say without a doubt my body is changing.  I can see it and feel it.







Title: Re: Kimm4's Lifting & Stuff...
Post by: Plateauplower on April 13, 2016, 09:21:45 AM
Nice work. I saw in another post somewhere in here that you were struggling with the dieting. Not to enjoy your suffering, but honestly its good to know it still sucks even when you have been down to stage lean conditions etc.

Quick question for you, I have seemingly a shit ton (that would be alot  ;)) of old sub-cutanious fat. Its like my mid section is rock hard under a layer of fucking soft goo....Thats the best I can explain it, squishy fat. Should I just keep plugging away the same I have been in terms of deficit? I don't think I have lost much muscle yet with a sizable deficit (and low carbs to keep me sane). I just don't want to "do fine" until the end only to lose muscle by trying to be too aggressive when it starts to matter.

Basically I read some stupid article about losing stubborn fat on some other website it it kind of fuked up my head and made me wonder if I should slow down so the stupid Alpha beta receptor resistant blood supply lacking sub q fat removal doesnt make me loss my Gainzz... :o ;D

If I would not have read that article I would have likely been better off :-\
Just curious if I should just keep on trucking the same I have been or if i actually need to alter anything. I'm still fat, so its not like I'm bordering on single digits or anything, just curious. I am actually doing pretty well lately in terms of hunger control which is always the biggest obstacle for me..

Sorry for the long rambling, journal eating post  ::)

I will never understand the term, "stubborn fat."  Fat is fat and there isn't a special kind.  We all have what I would call, "stubborn areas" certain places on our body (midsection, ass and right above my hamstring area) where hold more fat.  It comes down to sticking to your deficit, going the distance and trusting the process.  If there's a specific area where you hold more fat it's going to be the last place to lean out.

I don't feel you need to change anything at this point.  Just continue doing what you're doing and the changes will come. :)

The biggest problem I'm having at the moment is crazy water fluctuations.  I've always had some minor, normal up and down water fluctuations.  This time around it's huge jumps up and down to the point I'm having trouble figuring out what my true weight is. 

Since I turned 47 this past Jan things are starting to change.  Maybe this info could be helpful to anyone who has a spouse or g/f.  I'm now having periods every 2-3 weeks.  I've had normal periods since age 10, so this is all new territory for me.  I can say without a doubt my body is changing.  I can see it and feel it.

Thanks much, that is exactly what I wanted/needed to hear. I read some article on T-Nation about stubborn fat, and started to buy in to the trickery that there is some kind of magic that needs to happen to get rid of the problem area fat (for me lower waist/obliques). I'm not one to usually buy into bullshit "special procedures" needed etc, but soem of it seemed logical and I started second guessing myslef. I usually just try to keep it simple and let the chips fall where they do, its not like I have a timeline or anything really.

Its funny you mention the water fluctions etc, my wife struggles with the same thing. She is pretty lean everywhere but wants to shave the little ammount of fat she carries off of her same area thigh/glute. So she is tracking, she follows a female facebook group that has some pretty serious women, that train hard etc. I thought my "stratagy" of higher protein and fat (while meeting her caloric goal) would work great. The scale just bounced around and she saw almost zero progress in terms of scale weight. She adjusted her macros again to just hit pro/fat and increased carbs at the same calorie level and started seeing somewhat consistent trend down on the scale. I don't believe anybody is a special snowflake, but it does seem different stratagies work better for different people. If I ate the amount of carbs she eats daily I would be out of my fugging mind with hunger.

And no doubt about, the scale is going to fluctuate when its shark week ;D My wife sees a 2-4% change (at 110lbs avgm, 5'). Now that I got her some proper stuff shes really enjoying training heavier on basic barbell movements. I like when the kiddos tell me how strong "momma is"  :D

Thanks. Needed to hear that, just going to keep on going and hope I end up getting rid of that fat keep it off long enough for my skin to tighten up some. 
Title: Re: Kimm4's Lifting & Stuff...
Post by: Trev71 on April 13, 2016, 09:59:22 AM
Do you have any resistance bands?  If you do throw it around something and have at it! :)

On my list...  along with some dumbbells...  ;)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 14, 2016, 02:40:15 PM
Nice work. I saw in another post somewhere in here that you were struggling with the dieting. Not to enjoy your suffering, but honestly its good to know it still sucks even when you have been down to stage lean conditions etc.

Quick question for you, I have seemingly a shit ton (that would be alot  ;)) of old sub-cutanious fat. Its like my mid section is rock hard under a layer of fucking soft goo....Thats the best I can explain it, squishy fat. Should I just keep plugging away the same I have been in terms of deficit? I don't think I have lost much muscle yet with a sizable deficit (and low carbs to keep me sane). I just don't want to "do fine" until the end only to lose muscle by trying to be too aggressive when it starts to matter.

Basically I read some stupid article about losing stubborn fat on some other website it it kind of fuked up my head and made me wonder if I should slow down so the stupid Alpha beta receptor resistant blood supply lacking sub q fat removal doesnt make me loss my Gainzz... :o ;D

If I would not have read that article I would have likely been better off :-\
Just curious if I should just keep on trucking the same I have been or if i actually need to alter anything. I'm still fat, so its not like I'm bordering on single digits or anything, just curious. I am actually doing pretty well lately in terms of hunger control which is always the biggest obstacle for me..

Sorry for the long rambling, journal eating post  ::)

I will never understand the term, "stubborn fat."  Fat is fat and there isn't a special kind.  We all have what I would call, "stubborn areas" certain places on our body (midsection, ass and right above my hamstring area) where hold more fat.  It comes down to sticking to your deficit, going the distance and trusting the process.  If there's a specific area where you hold more fat it's going to be the last place to lean out.

I don't feel you need to change anything at this point.  Just continue doing what you're doing and the changes will come. :)

The biggest problem I'm having at the moment is crazy water fluctuations.  I've always had some minor, normal up and down water fluctuations.  This time around it's huge jumps up and down to the point I'm having trouble figuring out what my true weight is. 

Since I turned 47 this past Jan things are starting to change.  Maybe this info could be helpful to anyone who has a spouse or g/f.  I'm now having periods every 2-3 weeks.  I've had normal periods since age 10, so this is all new territory for me.  I can say without a doubt my body is changing.  I can see it and feel it.

Thanks much, that is exactly what I wanted/needed to hear. I read some article on T-Nation about stubborn fat, and started to buy in to the trickery that there is some kind of magic that needs to happen to get rid of the problem area fat (for me lower waist/obliques). I'm not one to usually buy into bullshit "special procedures" needed etc, but soem of it seemed logical and I started second guessing myslef. I usually just try to keep it simple and let the chips fall where they do, its not like I have a timeline or anything really.

Its funny you mention the water fluctions etc, my wife struggles with the same thing. She is pretty lean everywhere but wants to shave the little ammount of fat she carries off of her same area thigh/glute. So she is tracking, she follows a female facebook group that has some pretty serious women, that train hard etc. I thought my "stratagy" of higher protein and fat (while meeting her caloric goal) would work great. The scale just bounced around and she saw almost zero progress in terms of scale weight. She adjusted her macros again to just hit pro/fat and increased carbs at the same calorie level and started seeing somewhat consistent trend down on the scale. I don't believe anybody is a special snowflake, but it does seem different stratagies work better for different people. If I ate the amount of carbs she eats daily I would be out of my fugging mind with hunger.

And no doubt about, the scale is going to fluctuate when its shark week ;D My wife sees a 2-4% change (at 110lbs avgm, 5'). Now that I got her some proper stuff shes really enjoying training heavier on basic barbell movements. I like when the kiddos tell me how strong "momma is"  :D

Thanks. Needed to hear that, just going to keep on going and hope I end up getting rid of that fat keep it off long enough for my skin to tighten up some. 

High protein/fat takes longer to digest.  It tends to sit in the gut/intestines for long periods of time.  For someone like your wife who's tiny/petite you probably would see more bouncing around on the scale compared to someone taller and carrying more size.  The fluctuations are usually less noticeable.  Eventually the body would adjust but it takes time.  Carbs digest a lot faster which seems to help the digestion process so I'm glad it's working for her.

Do you have any resistance bands?  If you do throw it around something and have at it! :)

On my list...  along with some dumbbells...  ;)

Nice!! ;)

HS flat bench
90 x 10
110 x 8
110 x 10
130 x 7

BB rows
115 x 10
115 x 12
135 x 8
145 x 7

OHP (seated plate load)
40 x 10 x 2
50 x 8
50 x 6

Precor squats
180 x 12
200 x 12
230 x 10
250 x 8

Goodmornings
95 x 15
115 x 10
125 x 8 x 2

Hammer rope curls (drop set)
35 x 12
30 x 14
25 x 16
20 x 20
Title: Re: Kimm4's Lifting & Stuff...
Post by: XavierNusum on April 15, 2016, 01:33:13 PM
Great sessions Kim!!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 15, 2016, 03:35:49 PM
Great sessions Kim!!

Thank you!

I got a good amount of work in these last 3 days so today was more for fun.  Hit a few things for legs and some arms. :)

Single leg ext
40 x 12 x 2
55 x 10 x 2

Leg press
235 x 15
285 x 10 x 2
325 x 8

CGBP
95 x 7
95 x 8 x 2
105 x 5

Rope pressdowns
35 x 16 x 2
42.5 x 12 x 2

Drag curls
50 x 12 x 2
40 x 16 x 2

DB hammer curls
20's x 16
25's x 10 x 2
20's x 12

I plan on doing lots of yard work this weekend.  My fire pit is ready and my beers are cold!  Yes I'm dieting but I'm having a few cold one's because I can.  8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: LisaSkinnoble on April 16, 2016, 08:25:06 PM
Kimm, I had to google what floor wipers were.  Holy hell.  Woman!

 :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 17, 2016, 02:02:10 PM
Kimm, I had to google what floor wipers were.  Holy hell.  Woman!

 :)

Thanks Lisa. :)  I don't do much direct ab work because I find it's boring as hell.  Floor wipers are challenging though so I do them often.
Title: Re: Kimm4's Lifting & Stuff...
Post by: XavierNusum on April 18, 2016, 03:36:54 PM
Cold beer and  a hot fire, sounds like a great time!!!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 18, 2016, 07:01:05 PM
Cold beer and  a hot fire, sounds like a great time!!!

Dare I say it was more back breaking yard work and less enjoying beers by the fire.  I busted my ass Sat, Sun and finished most of it up today.  My hands are so torn/cut up and my body is beat.  I'll be back at the gym tomorrow.  8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 19, 2016, 01:46:06 PM
HS single arm low rows
55 x 12
65 x 10
80 x 6
85 x 6

Standing OHP
BB x 12
65 x 8
65 x 9
75 x 7
BB x 8 Bradford presses

Landmine squats
50 x 12
60 x 11
60 x 12
70 x 9

HS incline press
90 x 12
110 x 10
130 x 7
130 x 8

Enjoy your day all! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: XavierNusum on April 19, 2016, 10:28:12 PM
ok, ok you're awesome, we get it! LOL
Title: Re: Kimm4's Lifting & Stuff...
Post by: Ramrod on April 20, 2016, 06:50:08 AM
HS incline press
90 x 12
110 x 10
130 x 7
130 x 8


WOW that's an impressive Pressing weight and volume.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 20, 2016, 02:46:36 PM
ok, ok you're awesome, we get it! LOL

Ha, ha no!  If I was a smart woman I would've relaxed more! :)
HS incline press
90 x 12
110 x 10
130 x 7
130 x 8


WOW that's an impressive Pressing weight and volume.

Oh thank you and nice to see you here! :)

Wed is normally my rest day, but since I missed Mon I felt like getting something done.

RDL's
135 x 12
135 x 10
155 x 10
175 x 8
175 x 7

Inverted rows
10, 9, 12, 8

Leg ext (drop set)
115 x 10
100 x 8
85 x 12
single leg ext 40 x failure

BW dips (shoulder seems to be holding up well)
10, 10, 8, 10

Facepulls
42.5 x 12 x 2
50 x 8 x 2

Title: Re: Kimm4's Lifting & Stuff...
Post by: XavierNusum on April 20, 2016, 04:11:35 PM
That's a boss session right there! That RDL work looks nasty! Those hammies have to be crying!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 21, 2016, 02:41:22 PM
That's a boss session right there! That RDL work looks nasty! Those hammies have to be crying!

Thank you and my hammies are on fire today!

BB rows
115 x 12
135 x 8
135 x 9
150 x 6 x 2

Pec deck
85 x 15
100 x 12
115 x 10
120 x 8
120 x 8

Bradford press
30 x 12
30 x 11
40 x 10
40 x 8

CGBP
95 x 7
95 x 8
105 x 6 (started pulling on my shoulder so I stopped here)

Precor squats
180 x 15
230 x 12
230 x 10
250 x 8 x 2

Rope pressdowns
35 x 15 x 2
42.5 x 12 x 2

Title: Re: Kimm4's Lifting & Stuff...
Post by: XavierNusum on April 21, 2016, 06:19:36 PM
Another super solid session! I did the bradford presses Tuesday and loved the movement! It's a new staple for my hypertrophy (or light) press days!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 22, 2016, 03:43:23 PM
Another super solid session! I did the bradford presses Tuesday and loved the movement! It's a new staple for my hypertrophy (or light) press days!

Nice!

Finished off my week and it was alright.

Front squats
95 x 12 x 2
115 x 10
135 x 6
135 x 4

Superset (Cybex lat pulldowns/HS flat bench)

Cybex pulldowns
150 x 12
170 x 10
190 x 7
210 x 4

HS flat bench
110 x 10
120 x 7
130 x 5
130 x 6

HS shrugs
200 x 12
200 x 10
220 x 10
220 x 8

1 arm high cable curls
15 x 15
20 x 8
15 x 12
20 x 10

Pallof press
15 x 16, 12, 12
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 25, 2016, 03:08:56 PM
Single arm landmine rows
45 x 10
55 x 8
65 x 7
55 x 9

OHP
BB x 15
65 x 10
75 x 8
80 x 7
95 x 3

Goodmornings
105 x 12 x 2
115 x 10 x 2

Leg press
230 x 12
230 x 10
250 x 10
180 x 20

HS incline press
90 x 12
110 x 10
140 x 7
150 x 4
Title: Re: Kimm4's Lifting & Stuff...
Post by: XavierNusum on April 25, 2016, 05:10:28 PM
Kim

Do you prefer the landmine rows over barbell or dumbbell? I've been thinking of trying them since I have limited dumbbell weights. Thanks, I learn a ton from your journal.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 25, 2016, 05:42:51 PM
Kim

Do you prefer the landmine rows over barbell or dumbbell? I've been thinking of trying them since I have limited dumbbell weights. Thanks, I learn a ton from your journal.

BB rows and yates rows are staples in my program.  I prefer doing 1 arm landmine rows instead of DB rows.  I've never been able to get comfortable with DB rows so I don't do them. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: XavierNusum on April 25, 2016, 06:59:30 PM
Perfect, exactly what I wanted to know!  :thumbsup:
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 26, 2016, 03:38:12 PM
Cybex lat pulldowns
150 x 10
170 x 9
190 x 7
210 x 4

Bradford press (drop set)
45 x 12
40 x 10
30 x 12
30 x 10

DB upright rows
25's x 12 x 2
30's x 10 x 2

Precor squats
180 x 16
230 x 10
250 x 10
270 x 8

Chest dips
BW x 10, 10, 8, 8

Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on April 26, 2016, 09:08:18 PM

DB upright rows

Chest dips

No shoulder issues with these lifts?
Title: Re: Kimm4's Lifting & Stuff...
Post by: sakustoms on April 27, 2016, 07:14:58 AM

DB upright rows

Chest dips

No shoulder issues with these lifts?

I wish I could do those, especially dips. They kill my shoulder. I may try the seated dip machine this week just to test.

Very impressive workout Kimm.  8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 28, 2016, 03:05:13 PM

DB upright rows

Chest dips

No shoulder issues with these lifts?

For uprights if I use a wide grip and stop right at boob level my shoulders feel fine.

For chest dips I grab where the bars a wider apart and lean slightly forward.  If I lean too much that bothers my shoulders more.


DB upright rows

Chest dips

No shoulder issues with these lifts?

I wish I could do those, especially dips. They kill my shoulder. I may try the seated dip machine this week just to test.

Very impressive workout Kimm.  8)

Thank you. :)

Front squats
95 x 10
95 x 12
115 x 8
115 x 10

Seated leg curls
50 x 12 x 2
60 x 8
60 x 10

Yates rows
115 x 12
135 x 9
155 x 5
145 x 8

Flat bench
95 x 8 x 2
105 x 7
105 x 6

Facepulls
35 x 16
42.5 x 12 x 2
50 x 10

Floor wipers
105 x 12, 12, 10, 10

Title: Re: Kimm4's Lifting & Stuff...
Post by: XavierNusum on April 28, 2016, 03:12:58 PM
Uh oh, class in session again. Floor wipers? Please explain, I can't wait!

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 28, 2016, 11:46:25 PM
Uh oh, class in session again. Floor wipers? Please explain, I can't wait!


Here you go!

http://www.youtube.com/watch?v=hvVYjA2PQhc (http://www.youtube.com/watch?v=hvVYjA2PQhc)
Title: Re: Kimm4's Lifting & Stuff...
Post by: BigDaddy on April 29, 2016, 02:13:50 PM
Nice, I've seen a couple of people at my gym do those, but never knew what they were called. 

I bet they are a good core workout.  I'll have to give them a try.

Thanks!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 29, 2016, 03:13:19 PM
Nice, I've seen a couple of people at my gym do those, but never knew what they were called. 

I bet they are a good core workout.  I'll have to give them a try.

Thanks!

Give them a go.  They're great for the core! :)

RDL's
135 x 12
135 x 10
155 x 10
155 x 8
175 x 8
175 x 7
195 x 4 x 2

Deadhangs x 4 sets
Pullups 3 x 4-5 reps
Chinups 4 x 6-7 reps

Cable crossover
20 x 16
25 x 12 x 2
30 x 9

Rope pressdowns
35 x 16
35 x 14
42.5 x 10 x 2
30 x failure


Title: Re: Kimm4's Lifting & Stuff...
Post by: BigDaddy on May 02, 2016, 10:32:26 AM
Nice, I've seen a couple of people at my gym do those, but never knew what they were called. 

I bet they are a good core workout.  I'll have to give them a try.

Thanks!

Give them a go.  They're great for the core! :)


Tried them out today and wow, that was humbling.  It took me a couple of sets to get to the point where I didn't feel like I was constantly going to fall off the bench.  I just had 95lbs. with the bar, I wonder if using a heavier weight wouldn't help me feel more stable.

Definitely a great exercise for the core and stabilizer muscles.  I plan to keep it in the rotation.

Thanks! 
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 02, 2016, 03:09:36 PM
Nice, I've seen a couple of people at my gym do those, but never knew what they were called. 

I bet they are a good core workout.  I'll have to give them a try.

Thanks!


Give them a go.  They're great for the core! :)



Tried them out today and wow, that was humbling.  It took me a couple of sets to get to the point where I didn't feel like I was constantly going to fall off the bench.  I just had 95lbs. with the bar, I wonder if using a heavier weight wouldn't help me feel more stable.

Definitely a great exercise for the core and stabilizer muscles.  I plan to keep it in the rotation.

Thanks! 


Nice!  You can do them on the floor if you feel more comfortable.  I like the extra challenge of balancing so that's why I do them on the bench. 

Today I hit arms because I didn't feel like doing anything else. :)

Drag curls
50 x 10 x 2
40 x 12 x 2

Skullcrushers
40 x 12 x 2
50 x 9
50 x 8

Superset (chin-ups/dips)

Chinups
5, 6, 5, 5

Dips
12, 13, 12, 12

1 arm high cable curls
15 x 12
15 x 15
20 x 8

1 arm reverse pressdowns
10 x 15 x 2
15 x 12

http://www.youtube.com/watch?v=25DC6v8oPxo (http://www.youtube.com/watch?v=25DC6v8oPxo)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on May 02, 2016, 03:20:55 PM

DB upright rows

Chest dips

No shoulder issues with these lifts?

For uprights if I use a wide grip and stop right at boob level my shoulders feel fine.


But I don't have boobs  :S

Was gonna try some today but some chick was gyrating wildly doing assisted pullups on the dip machine.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 02, 2016, 04:29:51 PM

DB upright rows

Chest dips

No shoulder issues with these lifts?

For uprights if I use a wide grip and stop right at boob level my shoulders feel fine.


But I don't have boobs  :S

Was gonna try some today but some chick was gyrating wildly doing assisted pullups on the dip machine.

LOL stop at pec level.  ;D

How does one gyrate while doing pullups?  :S
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 04, 2016, 01:49:49 PM
Taking a few days off for some much needed rest.  I'll be back fresh tomorrow. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on May 04, 2016, 01:54:19 PM

How does one gyrate while doing pullups?  :S


Picture The Man From Atlantis swimming:

http://www.youtube.com/watch?v=4EI6jDeRtAs (http://www.youtube.com/watch?v=4EI6jDeRtAs)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 07, 2016, 04:40:36 PM

How does one gyrate while doing pullups?  :S


Picture The Man From Atlantis swimming:

[url]http://www.youtube.com/watch?v=4EI6jDeRtAs[/url] ([url]http://www.youtube.com/watch?v=4EI6jDeRtAs[/url])


Ha, ha, ha!!  ;D

I ended up taking 4 days off and I'm glad I did.  I've was feeling burnt out and the rest did me some good.  Had a refeed last night and today I felt completed refreshed and had a strong workout!

HS incline
90 x 12 (felt light as hell)
110 x 11
140 x 7
160 x 5 (bam!)

Superset:  (RDL's/Landmine squats)

RDL's
135 x 12
155 x 10
175 x 8
195 x 6
205 x 4 (haven't hit this since my back injury)

Landmine squats
55 x 14
60 x 12
70 x 12 x 2
75 x 10

OHP (seated plate load)
50 x 8
50 x 10
60 x 7
60 x 6

Superset: (pullups/chin-ups)

Pullups
6, 4, 5, 5

Chinups
7, 6, 5, 5

http://www.youtube.com/watch?v=Ps0MfBG5-Uo (http://www.youtube.com/watch?v=Ps0MfBG5-Uo)
Title: Re: Kimm4's Lifting & Stuff...
Post by: LisaSkinnoble on May 07, 2016, 06:54:09 PM
Mighty strong, Kimm!  Holy cats!

I am going to give those floor wipers a try.  Yowza!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 10, 2016, 02:37:25 PM
Mighty strong, Kimm!  Holy cats!
I am going to give those floor wipers a try.  Yowza!


Thank you Lisa.  Great bench sessions btw! :)

BB rows
135 x 8 x 2
145 x 8
155 x 6

Front squats
95 x 12
115 x 8 x 2
125 x 6

CGBP
95 x 6
97 x 7 x 2
105 x 5

Facepulls
35 x 16
42.5 x 12 x 2
50 x 10

Floor wipers
105 x 12 x 4

Seated leg curls
40 x 15
50 x 12 x 2
60 x 10

http://www.youtube.com/watch?v=gzdWPwVTWsI (http://www.youtube.com/watch?v=gzdWPwVTWsI)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on May 10, 2016, 03:27:01 PM

I ended up taking 4 days off and I'm glad I did.  I've was feeling burnt out and the rest did me some good.  Had a refeed last night and today I felt completed refreshed and had a strong workout!


Nice! I took some time off as well, my joints are happy but I missed a leg day which means they'll be twice as sore the next day  :'(
Title: Re: Kimm4's Lifting & Stuff...
Post by: Trev71 on May 10, 2016, 09:06:14 PM

I ended up taking 4 days off and I'm glad I did.  I've was feeling burnt out and the rest did me some good.  Had a refeed last night and today I felt completed refreshed and had a strong workout!


We took our workout cloths on vacation, we always work out during vacation.. actually thoroughly enjoy doing it while on vacation... deload of course as they never have everything I need.. but still...

We didn't even get to the gym once during our Mexico trip a few weeks ago.. and, same as you, I think it was overdue.

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 11, 2016, 02:37:52 PM

I ended up taking 4 days off and I'm glad I did.  I've was feeling burnt out and the rest did me some good.  Had a refeed last night and today I felt completed refreshed and had a strong workout!



Nice! I took some time off as well, my joints are happy but I missed a leg day which means they'll be twice as sore the next day  :'(

I ended up taking 4 days off and I'm glad I did.  I've was feeling burnt out and the rest did me some good.  Had a refeed last night and today I felt completed refreshed and had a strong workout!



We took our workout cloths on vacation, we always work out during vacation.. actually thoroughly enjoy doing it while on vacation... deload of course as they never have everything I need.. but still...

We didn't even get to the gym once during our Mexico trip a few weeks ago.. and, same as you, I think it was overdue.




Here's to staying well rested and coming back stronger!  8)

OHP
BB x 12 x 2
65 x 8
65 x 7
75 x 7
95 x 2
85 x 4
BB x failure

Cybex lat pulldowns
150 x 12
170 x 10
190 x 7
190 x 6

Pec deck
105 x 12
single arm 70 x 12
115 x 10
single arm 85 x 10

Precor squats
200 x 12
230 x 10
250 x 8
250 x 10
270 x 8

Pallof press
15 x 20, 15, 15

http://www.youtube.com/watch?v=FVN6CDo02gA (http://www.youtube.com/watch?v=FVN6CDo02gA)

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 13, 2016, 09:52:38 PM
Hit the gym for a night session. I never really train at night so it was kind of nice to be there alone.

 Single arm landmine rows
 45 x 12
 50 x 10
 60 x 8
 70 x 7

 HS incline bench
 110 x 12
 130 x 9
 160 x 5
 140 x 7

 Leg ext (drop set)
 115 x 12
 100 x 12
 85 x 10
 single leg
 40 x 12
 40 x 10

 Leg press
 265 x 12
 285 x 10 c 2
 305 x 8

 Bradford press
 30 x 12 x 2
 40 x 10 x 2

 HS shrugs
 180 x 12
 200 x 10 x 2
 180 x 12

http://www.youtube.com/watch?v=o9mJ82x_l-E (http://www.youtube.com/watch?v=o9mJ82x_l-E)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 15, 2016, 02:45:04 PM
Went in and hit some arms for fun.

 Chinups
 7, 7, 5, 6

 CGBP
 95 x 6
 95 x 8 x 2
 105 x 7

 Hammer rope curls
 30 x 12 x 2
 35 x 10 x 2

 Rope pressdowns
 35 x 15 x 2
 40 x 12
 42.5 x 12

 1 arm high cable curls
 15 x 16
 15 x 15
 20 x 8

 Dips
 BW x 12, 9, 8

http://www.youtube.com/watch?v=ggJfy6NuRcE (http://www.youtube.com/watch?v=ggJfy6NuRcE)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 16, 2016, 03:56:30 PM
Today wasn't too bad but I felt a little off/tired so I kept things on the lighter side.

RDL's
135 x 12 x 2
155 x 10 x 2
175 x 8
175 x 7

OHP
BB x 12
65 x 8 x 2
75 x 6
75 x 5

Supine rows
BW x 12, 12, 10, 11

Cable crossovers
20 x 15
25 x 12
25 x 10
30 x 8

http://www.youtube.com/watch?v=lsV500W4BHU (http://www.youtube.com/watch?v=lsV500W4BHU)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 17, 2016, 03:07:58 PM

Workout was solid today and everything felt good.

HS low rows
110 x 12
130 x 10
140 x 8
160 x 5

Front squats
95 x 12
115 x 9 (wanted 10 but lost form)
125 x 8
135 x 5

Goodmornings
105 x 12 x 2
115 x 10
125 x 8

HS incline
110 x 12
120 x 10
140 x 8
150 x 6

Facepulls (I use these as part of my shoulder rehab and they really help)
40 x 16 x 2
42.5 x 14
50 x 12

Weighted rope crunch
65 x 30
80 x 16
72.5 x 20

Couple sets of deadhangs to loosen up shoulder

http://www.youtube.com/watch?v=1EA8g4-vEAQ (http://www.youtube.com/watch?v=1EA8g4-vEAQ)
Title: Re: Kimm4's Lifting & Stuff...
Post by: XavierNusum on May 18, 2016, 05:23:39 PM
Awesome work and even awesome-er music! I remember seeing Dope live years ago! Still have them on all my lifting mixes!

Thanks for the exercise vid too, I'm familiar with those, just used a different name!!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 19, 2016, 02:51:23 PM
Awesome work and even awesome-er music! I remember seeing Dope live years ago! Still have them on all my lifting mixes!

Thanks for the exercise vid too, I'm familiar with those, just used a different name!!


I'm a huge fan of Dope.  Never got to see them through.

Precor squats
180 x 12
200 x 12
230 x 10
250 x 10
270 x 8

Seated OHP (plate load machine)
50 x 10 x 2
70 x 8 x 2

Leg ext (drop set)
130 x 10
115 x 10
100 x 12 w/8 sec hold
85 x 9 w/8 sec hold

Cybex lat pulldown (wide)
150 x 12
170 x 10
190 x 8 x 2

Shrugs (from stand calf machine)
150 x 12
170 x 10 x 2
190 x 8

Pec deck (limited for chest exercises because my shoulder occasionally acts up.  Not so much pain but certain things pull and don't feel right.)
115 x 11
120 x 10
130 x 8
drop to single arm 85 x 12

http://www.youtube.com/watch?v=s0dxhSPoBjY (http://www.youtube.com/watch?v=s0dxhSPoBjY)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 20, 2016, 03:21:48 PM
Day 4 of my extreme cut.  I'm running PSMF eating less than 900 calories a day and I'm feeling good.  Today's weigh-in 128.5 lbs

BB rows
115 x 12
135 x 8
135 x 9
155 x 4 (wanted 5 but lost grip)

Superset: (close grip bench/chin-ups)

CGBP
95 x 8
95 x 9
105 x 7 x 2

Chinups
7, 7, 8, 9

Landmine squats
60 x 15
70 x 10
75 x 10
80 x 8

Leg curls
50 x 12 x 2
60 x 10
60 x 8

Chest dips
BW x 12
25lbs x 9, 7
BW x 10

Title: Re: Kimm4's Lifting & Stuff...
Post by: LisaSkinnoble on May 20, 2016, 08:47:40 PM
I had to google landmine squat.  That's cool!  Way to go Kimm!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 21, 2016, 07:40:07 PM
I had to google landmine squat.  That's cool!  Way to go Kimm!


Thanks Lisa, hope you're having a nice weekend!

I attempted to refeed yesterday and figured back on the diet Sat, Sun and weigh-in Mon. I've always done weekly refeeds in normal deficits with no problems. I don't know if it's because the deficit is so aggressive but I barely ate 1/2 of a chicken club wrap with a few steak frys. I got so full so fast I physically couldn't finish it and didn't eat anything for the rest of the night. I'm going to hold off and I'll try to throw one in again next week.

 I'm feeling good so I hit the gym for a 5th day. Did a bit of arms and a quick posing vid.

 Drag curls
 50 x 12 x 2
 60 x 8 x 2

 Skull crushers
 40 x 12 x 2
 50 x 9
 50 x 8

 Hammer rope curls
 30 x 15
 35 x 12
 42.5 x 8
 42.5 x 10

 Rope pressdowns
 42.5 x 12
 35 x 15 x 2
 42.5 x 10

I tried to do it in the boxing room but the lighting is different and the vids didn't come out that good. I've never posed in this gym so I tried to find a quiet corner. There's a seam going down the middle of the mirror so that threw things off a bit. I had to shift my eyes to the right to make sure things were even LOL...

http://www.youtube.com/watch?v=d5e7N49dzQg (http://www.youtube.com/watch?v=d5e7N49dzQg)

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 24, 2016, 03:49:33 PM
Bradford press
 30 x 12
 40 x 8
 45 x 8
 45 x 7
 30 x 12

 Rack chins
 BW x 12
 35lbs x 10, 10, 8

 HS incline
 110 x 12
 120 x 10
 140 x 7
 150 x 6

 Precor squats
 200 x 12
 230 x 10
 250 x 10 x 2

 Bent over reverse DB flys
 20's x 15
 20's x 12
 25's x 10 x 2

 Zottman curls
 20's x 10 x 2
 15's x failure

http://www.youtube.com/watch?v=B1zCN0YhW1s (http://www.youtube.com/watch?v=B1zCN0YhW1s)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on May 24, 2016, 08:26:04 PM

 Rack chins

 35lbs x 10, 10, 8


mirin'
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 25, 2016, 02:55:09 PM

 Rack chins

 35lbs x 10, 10, 8



mirin'


Thanks! :)

Had a decent workout and everything felt good.

 Leg press
 235 x 15
 285 x 10
 305 x 8
 305 x 9

 Single leg ext
 55 x 10 x 2
 60 x 8 x 2

 Bent over 1 arm cable rows
 35 x 12
 42.5 x 8
 42.5 x 10
 50 x 8

 Chest dips
 BW x 12
 25lbs x 8, 7, 8

 1 arm DB side laterals
 20's x 12
 25's x 10 x 2
 30's x 7

 Finished off with 3 sets of chin-ups and deadhangs

http://www.youtube.com/watch?v=ZnrCyX_lR9A (http://www.youtube.com/watch?v=ZnrCyX_lR9A)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 02, 2016, 03:27:46 PM
Took an entire week off from diet/training. Got back to it today and all is well.

 Precor squats (couldn't get a cage or rack)
 200 x 15
 250 x 10
 270 x 8 x 2
 280 x 8

 HS incline press
 110 x 12
 120 x 10
 140 x 8
 150 x 7

 Tbar rows (never used this one so played around with weight)
 45 x 10
 55 x 10
 80 x 6 x 2

 Bradford press
 30 x 12 x 2
 40 x 10
 50 x 8

 DB shrugs
 65's x 15
 70's x 12
 75's x 10
 65's x failure

http://www.youtube.com/watch?v=wuK0f-Zur9A (http://www.youtube.com/watch?v=wuK0f-Zur9A)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 03, 2016, 03:42:04 PM
I've been doing this for so long if I want to take time off I just do it. I don't think about it, I don't feel guilty, blah, blah, blah... I enjoy the mental break, the rest and have plenty of other things to do that I enjoy and keep me happy. I go back when I'm ready and pick up where I left off.

 My youngest is graduating tomorrow and I have a lot of things I need to get done today. Hit the gym and got it done.

 RDL's (gym was humid and the bars were slippery as fuk. had trouble with grip and forgot my chalk)
 135 x 12
 155 x 10
 185 x 7
 185 x 5

 Flat bench
 95 x 8 x 2
 105 x 7 x 2
 110 x 5

 Cybex pulldowns
 150 x 12
 170 x 10
 190 x 7 x 2

 Single leg ext
 55 x 12
 55 x 10
 70 x 7
 40 x failure

 Floor wipers
 105 x 15, 20, 15, 12

http://www.youtube.com/watch?v=01fttIlMgIg (http://www.youtube.com/watch?v=01fttIlMgIg)
Title: Re: Kimm4's Lifting & Stuff...
Post by: LisaSkinnoble on June 04, 2016, 09:06:33 PM
Great stuff, Kim.  Those floor wipers still blow me away.  Wow!

Congrats on graduation!  They grow up so fast. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 05, 2016, 07:45:32 PM
They do grow up fast for sure!  Thanks Lisa. :)

Decided to hit the gym to get out of the house.

 Front squats
 95 x 12
 115 x 8
 125 x 8
 125 x 7

 Goodmornings
 95 x 12 x 2
 115 x 10
 120 x 10

 Single arm landmine rows
 55 x 10
 65 x 8
 75 x 6
 80 x 5

 Single arm pec deck
 85 x 12
 90 x 10
 100 x 8
 105 x 7

 Chinups
 7, 5, 6, 6, 4 slow negs

 Facepulls
 42.5 x 15 x 2
 50 x 10

 Vbar pressdowns
 35 x 20 x 2
 42.5 x 12

 I did get back on my diet Thrusday but I did enjoy dinner out with the family yesterday. My weigh in this morning was 128.2 lbs and that's not bad considering I'm back to a higher intake and more carbs.

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 06, 2016, 03:32:08 PM
OHP (not sure why but all my pressing movements felt heavy today)
BB x 12 x 2
65 x 10 x 2
75 x 7
75 x 6

Leg press
255 x 12 x 2
305 x 8
325 x 7

Rack chins
BW x 12
35lbs x 8, 8, 8
BW x 10

Leg ext
115 x 12
130 x 10
130 x 9
100 x failure

CGBP
95 x 7 x 3 (shoulder didn't feel right so I did a few sets of dips to finish off)
BW dips
12 x 2

DB hammer curls
20's x 16 x 2
25's x 12
25's x 10

http://www.youtube.com/watch?v=hN0S4wRC40M (http://www.youtube.com/watch?v=hN0S4wRC40M)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 07, 2016, 03:45:10 PM
Yates rows
 115 x 12
 135 x 8 x 2
 155 x 6
 155 x 5

 HS incline bench
 100 x 12
 110 x 12
 130 x 8
 140 x 6

 Precor squats
 270 x 10 x 2
 320 x 7
 320 x 8

 Seated leg curls
 50 x 12 x 2
 60 x 10
 60 x 8

 HS shrugs
 180 x 15
 180 x 12
 200 x 12
 220 x 10

http://www.youtube.com/watch?v=SNArTXVWZns (http://www.youtube.com/watch?v=SNArTXVWZns)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 09, 2016, 03:25:17 PM
Chinups
 7, 6, 7, 6

 Bradford press
 30 x 15
 40 x 12 x 2
 50 x 8

 Landmine squats
 60 x 15 x 2
 70 x 12
 75 x 10

 Cybex lat pulldowns
 150 x 12
 170 x 8
 190 x 7 x 2

 Floor press
 95 x 10 x 2
 110 x 7 x 2

http://www.youtube.com/watch?v=NCIUf8eYPqA (http://www.youtube.com/watch?v=NCIUf8eYPqA)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 10, 2016, 04:41:52 PM
Threw in a 5th day this week just because.  Random arm work.

EZ curl bar
40 x 16
50 x 12 x 2
Drag curls
50 x 15
60 x 12

DB side laterals
20's x 16
25's x 12 x 2
30's x 10

Skullcrushers
40 x 15 x 2
50 x 10
50 x 8

Pullups
5 x 2

Chinups
6, 7, 5, 6

Tri pressdowns (small straight bar)
35 x 16
4.25 x 12 x 2
50 x 10

Front plate raise
35 x 12 x 2
45 x 10
45 x 8

http://www.youtube.com/watch?v=Lx58hXh4pVA (http://www.youtube.com/watch?v=Lx58hXh4pVA)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 11, 2016, 05:57:02 PM
RDL's
135 x 12
165 x 10
185 x 8
205 x 6

Cable crossovers
20 x 16
25 x 12
wanted to test my shoulder so switched to DB flys (haven't been able to do these for months)
DB flys
30's x 20
35's x 16
40's x 12
45's x 12

Chest supported rows (plate load)
70 x 7
70 x 8
80 x 6
80 x 7

Pallof press
20 x 12 x 3

http://www.youtube.com/watch?v=4WA2jBMk-Pk (http://www.youtube.com/watch?v=4WA2jBMk-Pk)
Title: Re: Kimm4's Lifting & Stuff...
Post by: ljimd on June 13, 2016, 02:29:26 PM
Just popped in to see some hard work for inspiration. Got it.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 17, 2016, 03:30:09 PM
Just popped in to see some hard work for inspiration. Got it.

Hello and thank you! :)

Front squats
 95 x 12
 115 x 10 x 2
 125 x 7
 125 x 6

 HS incline
 110 x 10
 130 x 8
 130 x 9
 140 x 7

 Superset: (pullups/chin-ups)

 Pullups
 5, 6, 5, 3

 Chinups
 5, 5, 5, 4

 OHP (shoulders were smoked so BB only)
 BB x 15 x 2
 BB x 12 x 2

https://www.youtube.com/watch?v=7UtL6GDJwXQ (https://www.youtube.com/watch?v=7UtL6GDJwXQ)

Wishing you all a Happy Father's Day.  Enjoy it! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on June 28, 2016, 09:53:53 PM
Cybex lat pulldowns
 150 x 10
 170 x 10
 190 x 7
 170 x 8

 CGBP
 95 x 8 x 2
 105 x 7
 105 x 6

 Landmine squats (cage and racks were being used)
 50 x 12
 60 x 12
 60 x 10
 70 x 10

 OHP (plate load machine)
 50 x 7
 didn't feel right on my shoulder so I used the seated flat bench for a few OH presses
 BB x 10 x 2

 Side laterals
 20's x 15
 20's x 12
 25's x 10 x 2

Title: Re: Kimm4's Lifting & Stuff...
Post by: piperdown on June 28, 2016, 10:29:10 PM
Love popping in here seeing the weights and volume you toss around  :thumbsup:
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on July 01, 2016, 03:32:35 PM
Love popping in here seeing the weights and volume you toss around  :thumbsup:


Thank you! :)

Superset: (yates/pec deck)

Yates rows
115 x 12 x 2
135 x 10
155 x 7
155 x 6

Pec deck
100 x 12
115 x 10
120 x 10
130 x 9
130 x 8

Superset: (leg press/seated leg curls)

Leg press
305 x 8 x 2
325 x 8 x 2
355 x 6

Seated curls
60 x 12
70 x 10 x 2
80 x 7 x 2

Chinups
5 x 5

Shrugs (stand calf machine)
150 x 12
170 x 10 x 2
190 x 8 x 2

Wishing you all a great 4th! :)

http://www.youtube.com/watch?v=SGUflZS7jG0 (http://www.youtube.com/watch?v=SGUflZS7jG0)
Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on July 01, 2016, 04:37:31 PM
10/10 song

I love Sevendust.

Have a great long weekend Kimm.  :beerchug:
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on July 09, 2016, 05:12:43 PM
10/10 song

I love Sevendust.

Have a great long weekend Kimm.  :beerchug:


One of my favs too!  Enjoy your weekend. :)

Front squats
95 x 12
115 x 10 x 2
135 x 6
135 x 5

HS incline press
110 x 12
120 x 10
130 x 9
140 x 7
140 x 8

Leg press
215 x 16 x 2
235 x 12 x 2
265 x 8

Rack chins
BW x 14
35 x 7, 9, 8
45 x 6
BW x 10

http://www.youtube.com/watch?v=T0_zzCLLRvE (http://www.youtube.com/watch?v=T0_zzCLLRvE)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on July 11, 2016, 03:32:12 PM
Chest supported rows
 45 x 12
 70 x 7
 80 x 5
 85 x 4

 Pec deck
 105 x 12
 115 x 10
 130 x 7
 135 x 6

 Goodmornings
 105 x 12 x 2
 115 x 10 x 2

 Precor squats
 180 x 15
 200 x 12
 250 x 8 x 2

 Bradford press
 BB x 8, 9, 8, 8

http://www.youtube.com/watch?v=ZL4MGwlZuAc (http://www.youtube.com/watch?v=ZL4MGwlZuAc)
Title: Re: Kimm4's Lifting & Stuff...
Post by: ntrllftr on July 16, 2016, 04:02:49 PM
Kimm still killing it!!! Hell yeah gurl!!!!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on July 18, 2016, 08:57:23 PM
Kimm still killing it!!! Hell yeah gurl!!!!



Always great to see you here!  I've been a little on and off but I'm getting back in my groove. :)

Back/Tris

 BB rows
 115 x 10
 115 x 12
 135 x 8
 135 x 7
 155 x 4

 Single arm landmine rows
 45 x 12
 55 x 8
 65 x 8
 75 x 6

 Cybex pulldowns
 150 x 12
 170 x 9
 170 x 10
 190 x 6

 Chest supported rows (completely gassed and nothing left)
 55 x 8 x 2
 65 x 6
 65 x 5

 Dips
 BW x 12, 12, 8, 7 slow negs

 Rope pressdowns
 30 x 16
 35 x 12 x 2
 42.5 x 10

http://www.youtube.com/watch?v=XNo7ZZryuSQ (http://www.youtube.com/watch?v=XNo7ZZryuSQ)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Cali on July 19, 2016, 12:15:03 PM
Idk how you can do landmines, I hate em lol
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on July 19, 2016, 03:21:13 PM
Idk how you can do landmines, I hate em lol

I find them way more comfortable compared to DB rows.  I love them! :)

Shoulders/Traps

OHP
BB x 12 x 2
65 x 8
65 x 9
85 x 5

HS shrugs
180 x 12
200 x 10
220 x 10
230 x 8

Front plate raise
35lbs x 12 x 3

Facepulls
42.5 x 12 x 2
50 x 10 x 2

DB side laterals
20's x 15
25's x 10 x 2
30's x 8
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on July 25, 2016, 02:58:56 PM
Legs

Precor squats
180 x 15 x 2
230 x 11
230 x 10
250 x 10 x 2

Single leg ext
40 x 12
55 x 8
55 x 10
40 x 14
55 x 9

RDL's
135 x 12 x 2
155 x 10 x 2
175 x 7

Leg press (close stance)
215 x 16
270 x 10 x 2
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on July 27, 2016, 03:10:49 PM
I've been sick with some type of stomach bug for the last few days.  I almost didn't go today because when it hits out of nowhere I need a bathroom asap.  The bathrooms at our gym are on the other side of the building.

Anyhoo I chanced it and did what I could.

HS incline
90 x 15
110 x 12
130 x 10
140 x 8

Superset (Floor press/Single arm pec deck)

Floor press
95 x 10
105 x 8
115 x 7
120 x 6

Single arm pec deck
85 x 12
100 x 10 x 2
105 x 8

By the time I got to bis I was feeling like crap.  Few sets as fast as I could and I was done.

Superset (High cable curls/Hammer curls)

1 arm high cable curls
15 x 15
15 x 12
20 x 10

Hammer rope curls
35 x 12
30 x 15
40 x 10

http://www.youtube.com/watch?v=nq9j1qkj2Vc (http://www.youtube.com/watch?v=nq9j1qkj2Vc)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on July 27, 2016, 03:14:12 PM
yuck - hope it passes quickly :-[
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on July 28, 2016, 04:16:03 PM
yuck - hope it passes quickly :-[


Oh thank you. :)  I can't seem to shake it and my husband's had it since last Friday.

Shoulders/Traps

Bradford press
30 x 16
40 x 12
45 x 10 x 2

Bent over reverse DB flys
20's x 12
25's x 8
20's x 12
25's x 10

DB upright rows
30's x 10
30's x 8
35's x 7 x 2

Front side T's
15's x 12 x 2
20's x 8 x 2

http://www.youtube.com/watch?v=710aT-Uj_7c (http://www.youtube.com/watch?v=710aT-Uj_7c)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on July 31, 2016, 05:26:48 PM
Back/Tris

Chest supported row
55 x 10
65 x 8
75 x 7
80 x 6

1 arm bent over cable rows
35 x 12
42.5 x 8
50 x 7
57.5 x 6

Straight arm pressdowns
25 x 16
30 x 14
35 x 12
40 x 10

Superset: (chin ups/rack chins)

Chinups
5, 4, 4, 4

Rack chins
BW x 12
35 x 5 (set up was off)
BW x 10
35 x 8

CGBP
95 x 6, 7, 6

Tri pressdowns
35 x 15
42.5 x 12
50 x 12
55 x 11
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on August 04, 2016, 04:07:13 PM
Shoulders/Traps

 Busy day today so I didn't have time to write things down.

 Military press 4 sets
 Bradford press 4 sets
 Facepulls 4 sets
 Shrugs (stand calf machine) 4 sets
 DB side laterals 4 sets
 DB upright rows 4 sets

 Strong workout and everything felt good.
Title: Re: Kimm4's Lifting & Stuff...
Post by: Trev71 on August 05, 2016, 12:18:52 AM
Strong workout and everything felt good.

All that matters!  Nice work, keep kicking that ass.
Title: Re: Kimm4's Lifting & Stuff...
Post by: Get-n-fit on August 11, 2016, 05:47:34 PM
Still going strong!  even lifting while sick!!   I keep forgetting to try those Bradford presses, they look like a good exercise.
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on August 11, 2016, 07:10:56 PM

 Strong workout and everything felt good.

Glad to read things are turning for you.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on August 24, 2016, 03:09:31 PM
Thanks guys! :)  I have been training but I've missed posting a few workouts.

Back/Bis

Chest supported rows (plate load) 5 sets
Single arm landmine rows 4 sets
Inverted rows 5 sets
Chinups 5 sets
Hammer rope curls 4 sets

http://www.youtube.com/watch?v=nYXYfdsaHxg (http://www.youtube.com/watch?v=nYXYfdsaHxg)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on August 27, 2016, 12:56:40 AM
I had an accident last weekend and busted up my knee pretty bad so there's no leg workout this week. I'm hoping next week things will be healed up a little more and I'll attempt to do what I can.

Chest/Tris

HS incline bench 5 sets
Single arm pec deck 5 sets
CGBP 4 sets
Rope pressdowns 8 sets (double drop set)
Light facepulls for my shoulder rehab (3 sets)
BW chest dips 3 sets

Have a great weekend all!  :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on August 29, 2016, 09:51:58 PM
I hit some back and it was good.

BB rows 5 sets
Weighted rack chins 5 sets
Cobras 4 sets
Single arm landmine rows 4 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on August 31, 2016, 09:02:23 PM
Chest

HS incline press 6 sets
Floor press 6 sets
Pec deck 6 sets
Pallof press 3 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 01, 2016, 04:15:58 PM
Shoulders/Traps

Bradford press 6 sets
HS shrugs 5 sets
Bent over DB reverse flys 4 sets
Front BB raise 4 sets
DB side laterals 3 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 12, 2016, 03:35:47 PM
Today was legs for the first time in 3 weeks since I fuked up my knee. I kept it lighter, using shorter rest periods to feel like I was getting in some decent work. Everything felt pretty good and suddenly it just clicked and I felt like I was home. I've been struggling for a while so this is a nice change for me.

 Superset: (RDL's & Single leg ext)

 RDL's 135-155 lbs, 8-10 reps x 7 sets
 Single leg ext 40-55 lbs, 8-12 reps x 7 sets
 Front squats 95-105 lbs, 8-10 reps x 7 sets
 Leg press (to loosen up) 125 lbs, 25 reps x 3 sets

http://www.youtube.com/watch?v=YIqbdnaPcT8 (http://www.youtube.com/watch?v=YIqbdnaPcT8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Andrew on September 12, 2016, 05:54:29 PM
Everything felt pretty good and suddenly it just clicked and I felt like I was home.

Love it when this happens ^^^^^

Nice work and music is on point!  8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on September 12, 2016, 07:24:27 PM
Glad you're back at it, hope the knee is 100% soon.
Title: Re: Kimm4's Lifting & Stuff...
Post by: Trev71 on September 12, 2016, 07:56:47 PM
Today was legs for the first time in 3 weeks since I fuked up my knee. I kept it lighter, using shorter rest periods to feel like I was getting in some decent work. Everything felt pretty good and suddenly it just clicked and I felt like I was home. I've been struggling for a while so this is a nice change for me.

Good stuff when that happens....

Nice work!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 13, 2016, 02:53:16 PM
Thanks so much guys really appreciated! :)

Hit some chest/bis and it was good.

HS incline 90-140 lbs, 6-12 reps x 5 sets
Pec deck (drop set) 130-90 lbs, 8-16 reps x 5 sets
Chin ups 5-7 reps x 5 sets
Hammer rope (drop set) 42.5-20 lbs, 12-16 reps x 5 sets
Chest dips BW 10-12 reps x 5 sets

http://www.youtube.com/watch?v=Z5ou8N3U8yg (http://www.youtube.com/watch?v=Z5ou8N3U8yg)
Title: Re: Kimm4's Lifting & Stuff...
Post by: piperdown on September 13, 2016, 05:00:24 PM
Knee issues are no fun and it's good you're feeling better.

Always enjoy your journal for the weights lifted and the musical selection.  :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 15, 2016, 02:49:27 PM
Knee issues are no fun and it's good you're feeling better.

Always enjoy your journal for the weights lifted and the musical selection.  :)


Thanks so much and I'm feeling better every day. :)


Yesterday was my rest day and I'm feeling good today.  Hit some shoulders/traps and it was good!

OHP
BB x 12 x 2
65 x 8, 7
75 x 6 x 2

Superset (Shrugs/Facepulls)

Shrugs (stand calf machine)
150 x 12 x 2
170 x 10 x 2
190 x 8

Facepulls
35 x 16
40 x 14 x 2
42.5 x 12 x 3

Front/side T's
15's x 12
20's x 8

Alt DB side laterals
25's x 10 x 2
30's x 8

http://www.youtube.com/watch?v=O27CH14D_tc (http://www.youtube.com/watch?v=O27CH14D_tc)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 16, 2016, 03:50:07 PM
Happy Friday everyone.  Finished off the week with back/tris and it was good.

 Chest supported rows
 65 x 10, 8
 75 x 6 x 2
 80 x 5

 HS low rows (single arm)
 65 x 12
 70 x 8, 7
 80 x 7

 Cybex lat pulldowns
 150 x 12
 170 x 9, 8
 190 x 6

 Straight arm pressdowns
 30 x 16
 35 x 12 x 2
 40 x 10

 Tri pressdowns
 30 x 20 x 2
 35 x 17, 15

 Skull crushers
 40 x 12, 10
 50 x 8


http://www.youtube.com/watch?v=gCSs5QggRUk (http://www.youtube.com/watch?v=gCSs5QggRUk)
Title: Re: Kimm4's Lifting & Stuff...
Post by: reduni on September 16, 2016, 05:41:57 PM
Nice work on Back/tri's . There's a lot of reps there. Strong finish to the week.

Richard
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 19, 2016, 03:55:49 PM
Nice work on Back/tri's . There's a lot of reps there. Strong finish to the week.

Richard


Thanks so much!  Hope your week is off to a great start!  8)

Hit some legs and it was good.  I felt pretty taxed after RDL's and it's humid as fawk...but I got through. :)

RDL's
135 x 12, 10
155 x 10
175 x 8 x 2
185 x 5

Precor squats
230 x 10 x 2
270 x 8 x 2
290 x 5 (wanted more but I was smoked)

Goodmornings
95 x 12 x 2
105 x 12, 10
115 x 10

Leg ext (drop set)
115 x 10
100 x 11
85 x 14
70 x 12
single leg ext 40 x 12, 10

http://www.youtube.com/watch?v=Ad-6Jdnz5yk (http://www.youtube.com/watch?v=Ad-6Jdnz5yk)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 20, 2016, 03:19:39 PM
Woke up to a broken coffee maker and no coffee.  I think this is the first time I've ever trained with no coffee...thought I might die...:D

Hit some shoulders/traps and it was alright.

OHP
BB x 12 x 2
65 x 9
75 x 7, 6
85 x 4 x 2

HS shrugs
200 x 10, 12
220 x 10 x 2
180 x 12

Reverse DB flys
20's x 12 x 2
25's x 10, 8

DB upright rows
25's x 12
30's x 10, 8

DB side laterals
20's x 16
25's x 12, 10

http://www.youtube.com/watch?v=W3q8Od5qJio (http://www.youtube.com/watch?v=W3q8Od5qJio)
Title: Re: Kimm4's Lifting & Stuff...
Post by: reduni on September 20, 2016, 07:23:02 PM
No coffee!!!! The first sign of the apocalypse!   I need me some coffee in the morning too.  Nice work though in toughing it out.

Hopefully the broken coffeemaker will be remedied before the next session.

Richard
Title: Re: Kimm4's Lifting & Stuff...
Post by: Trev71 on September 20, 2016, 10:10:24 PM
Woke up to a broken coffee maker and no coffee.  I think this is the first time I've ever trained with no coffee...thought I might die...:D

Hit some shoulders/traps and it was alright.

OHP
BB x 12 x 2
65 x 9
75 x 7, 6
85 x 4 x 2

HS shrugs
200 x 10, 12
220 x 10 x 2
180 x 12

Reverse DB flys
20's x 12 x 2
25's x 10, 8

DB upright rows
25's x 12
30's x 10, 8

DB side laterals
20's x 16
25's x 12, 10

Coffee is all I use for pre workout now. No more expensive powders... lol... at some point I weaned myself off of them, very glad for that.
Nice work btw...
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 23, 2016, 03:01:29 PM
Thanks guys and happy weekend to you!

I took an extra rest day yesterday.  I recently added cardio back into my program and just felt a little tired...not fully recovered like my usual.  Anyhoo I did supersets back/chest and it was good!

Superset (BB rows/Pec deck)

BB rows
125 x 8, 10
145 x 7, 6

Pec deck
100 x 12
115 x 10
130 x 8 x 2

Superset (Supine rows/HS incline)

Supine rows
BW x 12, 12, 10, 11

HS incline press
110 x 12
120 x 10
130 x 8 x 2

Superset (Single arm landmine rows/Chest dips)

Single arm landmine rows
55 x 10 x 2
65 x 8
75 x 7

Chest dips
BW x 10, 10, 8, 8

I took an extra rest day yesterday.  I recently added cardio back into my program and just felt a little tired...not fully recovered like my usual.  Anyhoo I did supersets back/chest and it was good!

Superset (BB rows/Pec deck)

BB rows
125 x 8, 10
145 x 7, 6

Pec deck
100 x 12
115 x 10
130 x 8 x 2

Superset (Supine rows/HS incline)

Supine rows
BW x 12, 12, 10, 11

HS incline press
110 x 12
120 x 10
130 x 8 x 2

Superset (Single arm landmine rows/Chest dips)

Single arm landmine rows
55 x 10 x 2
65 x 8
75 x 7

Chest dips
BW x 10, 10, 8, 8

http://www.youtube.com/watch?v=lhJfdWxpI2Q (http://www.youtube.com/watch?v=lhJfdWxpI2Q)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 26, 2016, 04:09:43 PM
I hit some legs and tried to get in and out as fast as I could.  I'm trying to stay close to home near my phone.  I have one daughter ready to give birth at any moment and my other daughter is going for surgery tomorrow.  I'll be staying with her for a few days to help with the kids till she's back on her feet.  I've been stressing because they both want momma by their side but I can't be in 2 places at once...:(

Anyhoo...

Regular squats x 5 sets
Leg press x 5 sets
Leg extension (single leg & regular) x 5 sets
Seated leg curls x 5 sets

http://www.youtube.com/watch?v=5abamRO41fE (http://www.youtube.com/watch?v=5abamRO41fE)
Title: Re: Kimm4's Lifting & Stuff...
Post by: reduni on September 26, 2016, 04:43:44 PM
Congrats grandma! (don't know if thats a good word for you or not😀) I hope everything goes well on both fronts for you and that you can be there for both your daughters.






Oh and good work in the gym too😎
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 04, 2016, 03:16:57 PM
Congrats grandma! (don't know if thats a good word for you or not😀) I hope everything goes well on both fronts for you and that you can be there for both your daughters.
Oh and good work in the gym too😎


Thank you :) 

Shoulders/Traps

 BB OHP x 6 sets
 Superset: (Facepulls/Shrugs)
 Facepulls x 4 sets
 Shrugs (stand calf machine) x 4 sets
 DB upright rows x 4 sets
 Alt DB side laterals x 4 sets
 Bradford press x 2 sets
 Front BB raise x 2 sets

http://www.youtube.com/watch?v=vVXIK1xCRpY (http://www.youtube.com/watch?v=vVXIK1xCRpY)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 05, 2016, 03:14:08 PM
Had to make this one quick as I have an appt I need to get to.  Hit some back/chest.

Chest supported rows (plate load) x 4 sets
Straight arm pressdowns x 4 sets
HS incline press x 4 sets
Pec deck x 4 sets
Single arm landmine rows x 4 sets

http://www.youtube.com/watch?v=VeQRO4fXOKk (http://www.youtube.com/watch?v=VeQRO4fXOKk)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 06, 2016, 04:24:18 PM
Thank gawd this week is almost over.  Right before my appt yesterday (that I could not miss) I get a call from my SIL.  My daughter had to go back to the ER and they had to do a second surgery to stop some bleeding.  She's home resting and I'm keeping my fingers crossed that this is it.  To add to the madness my dogs got into a fight last night over fukin dog toys.  I couldn't get out of the way fast enough and got bit in my lower thigh.  I think it's alright but my leg looks terrible...good thing shorts and short dress season is over. :D

Anyhoo hit the gym for some legs...that was fun...

RDL's x 6 sets
Landmine squats x 6 sets
Leg ext (drop sets) x 6 sets
Leg press x 6 sets

http://www.youtube.com/watch?v=qIJN8IiDse0 (http://www.youtube.com/watch?v=qIJN8IiDse0)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Andrew on October 06, 2016, 10:45:26 PM
Hell- you have a lot going on this week! Hope it all smooths out real soon for you. Love your workouts and music posts on here!
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on October 07, 2016, 06:31:01 AM
sorry but I had to laugh picturing you caught up between your fighting dogs ;D

Hope things settle down soon!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 10, 2016, 03:51:46 PM
Hell- you have a lot going on this week! Hope it all smooths out real soon for you. Love your workouts and music posts on here!


Thanks so much!

sorry but I had to laugh picturing you caught up between your fighting dogs ;D

Hope things settle down soon!


It happened so fast...short little bastards... ;D

Started the week with some full body stuff.  It was good!

BB rows x 5 sets
BB OHP x 5 sets
BB squats x 5 sets
HS incline press x 5 sets

http://www.youtube.com/watch?v=-jB_QM73Slk (http://www.youtube.com/watch?v=-jB_QM73Slk)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 11, 2016, 03:36:57 PM
Today was shoulders/traps and everything felt great!  8)

Bradford press 45-55 lbs, 7-10 reps x 5 sets
HS shrugs 180 - 230 lbs, 7-12 reps x 5 sets
Rear delt flys 20-30 lbs, 8-12 reps x 4 sets
Cable upright rows 42.5-55 lbs, 8-10 reps x 4 sets
DB side laterals 20's-30's, 8 x 12 reps x 3 sets

http://www.youtube.com/watch?v=yvsQsao1F88 (http://www.youtube.com/watch?v=yvsQsao1F88)


Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 13, 2016, 03:29:42 PM

Didn't get much sleep and I'm feeling tired and a bit off.  Went in focused on back and threw in some dips.  It was alright.

HS low rows 90-150 lbs, 6-12 reps x 5 sets
Lat pulldowns 150-190 lbs, 6-10 reps x 5 sets
BW dips 10-12 reps x 5 sets
CG chin-ups 5-7 reps x 5 sets
Straight arm pressdowns 20-25 lbs, 12-16 reps x 3

http://www.youtube.com/watch?v=AkFqg5wAuFk (http://www.youtube.com/watch?v=AkFqg5wAuFk)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 14, 2016, 04:10:35 PM
Went in to hit some legs.  It was great and I'm totally smoked!

Squats 6-10 reps x 6 sets
RDL's 6-10 reps x 6 sets
Leg press 8-12 reps x 6 sets
Smith lunge 8-10 reps x 6 sets
Single leg ext 10-12 reps x 3 sets

http://www.youtube.com/watch?v=tEM3dW2oWW4 (http://www.youtube.com/watch?v=tEM3dW2oWW4)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 18, 2016, 03:16:53 PM
Shoulders/Traps

Superset (BB OHP/Facepulls)

BB OHP seated 6-10 reps x 5 sets
Facepulls 8-12 reps x 5 sets
HS shrugs 8-12 reps x 4 sets
Front plate raise 7-10 reps x 4 sets
DB side laterals 10-12 reps x 4 sets
DB upright rows 8-10 reps x 3 sets

http://www.youtube.com/watch?v=ZbHfgXJKn1Y (http://www.youtube.com/watch?v=ZbHfgXJKn1Y)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 21, 2016, 03:52:44 PM
Back/Chest

Strong workout and everything felt good.

Chest supported rows 5-10 reps x 4 sets
Single arm landmine rows 4-10 reps x 4 sets
Weighted rack chins 6-12 reps x 5 sets
HS incline press 6-10 reps x 4 sets
Floor press 5-8 reps x 5 sets
Single arm pec deck 8-12 reps x 4 sets

http://www.youtube.com/watch?v=9KGzXw8-lC0 (http://www.youtube.com/watch?v=9KGzXw8-lC0)

Happy weekend!  8)

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 22, 2016, 04:48:54 PM
Hit some legs and it was solid. Nice way to end my week!

 Leg ext (slow neg/drop sets) 115-70 lbs, 8-10 reps x 4 sets, single leg 40 lbs, 12 reps x 2 sets
 RDL's 135-205 lbs, 6-12 reps x 6 sets
 Superset (Precor squats/Goodmornings)
 Precor squats 200-270 lbs, 7-12 reps x 5 sets
 Goodmornings 95-125 lbs, 8-12 reps x 5 sets
 Leg press (first time using this one and I really liked it) 200-250 lbs, 12-15 reps x 5 sets

http://www.youtube.com/watch?v=8y_VMe6wTRo (http://www.youtube.com/watch?v=8y_VMe6wTRo)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 24, 2016, 04:05:15 PM
Haven't done much isolation work in a while so I went in and hit some arms. :)

Chin ups 5 sets
CGBP 5 sets
Drag curls 4 sets
Tri pressdowns 4 sets
Overhead ext 3 sets
Hammer rope curls 3 sets

http://www.youtube.com/watch?v=cNdB5-A9O7g (http://www.youtube.com/watch?v=cNdB5-A9O7g)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 29, 2016, 09:30:03 PM
Hit the gym for a late night full body session. 

HS inclines x 4 sets
BB rows x 4 sets
Squats x 4 sets
BB OHP x 4 sets
Leg press x 4 sets

Felt good no complaints. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 31, 2016, 03:28:14 PM
Shoulders/Traps

Bradford press x 5 sets
Superset (shrugs (stand calf machine)/facepulls)
Shrugs x 4 sets
Facepulls x 4 sets
Upright cable rows x 4 sets
Front/side T's x 4 sets
Deadhangs x 3 sets

http://www.youtube.com/watch?v=wsumEnI5O2k (http://www.youtube.com/watch?v=wsumEnI5O2k)

Happy Halloween all!  8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 01, 2016, 03:31:55 PM
Random full body.  It was good! :)

Precor squats x 5 sets
Goodmornings x 4 sets
Lat pulldowns x 4 sets
CGBP x 4 sets
Chinups x 5 sets

http://www.youtube.com/watch?v=RMEG-_PDFtY (http://www.youtube.com/watch?v=RMEG-_PDFtY)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Andrew on November 02, 2016, 10:50:16 AM
good run of work in here lately Kim. Nice to see everything is feeling good right now and you are crushing it
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 03, 2016, 02:50:12 PM
good run of work in here lately Kim. Nice to see everything is feeling good right now and you are crushing it


Nice to see you crushing it as well my friend! :)

Strong work today felt good!

 Chest supported rows x 4 sets
 HS flat bench x 4 sets
 Overhead squats x 4 sets
 Seated leg curls x 5 sets
 BB ohp x 4 sets

http://www.youtube.com/watch?v=Hc93qiIHe60 (http://www.youtube.com/watch?v=Hc93qiIHe60)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on November 03, 2016, 02:56:58 PM

Strong work today felt good!

Overhead squats x 4 sets
 

Ahh, I haven't seen the good old OHS's mentioned in awhile!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 08, 2016, 03:27:31 PM

Strong work today felt good!

Overhead squats x 4 sets
 


Ahh, I haven't seen the good old OHS's mentioned in awhile!


Yeah I haven't done them in so long because they're hard on my shoulder.  I miss them so I just kept it light. :)

HS low rows x 4 sets
HS incline press x 4 sets
BB OHP x 4 sets
Leg press x 5 sets
Chin ups x 4 sets

http://www.youtube.com/watch?v=KfLVs3yv_wg (http://www.youtube.com/watch?v=KfLVs3yv_wg)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 10, 2016, 02:53:18 PM
Squats x 5 sets
CGBP x 4 sets
Lat pulldowns x 4 sets
Floor wipers x 4 sets

http://www.youtube.com/watch?v=43ZNtVffOu8 (http://www.youtube.com/watch?v=43ZNtVffOu8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 13, 2016, 04:21:33 PM
Precor squats x 5 sets
BB OHP x 5 sets
Goodmornings x 5 sets
Chest supported rows x 5 sets
Cable crossovers x 5 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 16, 2016, 03:45:34 PM
Shoulders/Traps

BB OHP x 5 sets
HS shrugs x 4 sets
Front bb raise x 4 sets
Superset (DB side laterals/facepulls)
Side laterals x 4 sets
Facepulls x 4 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: piperdown on November 16, 2016, 06:04:59 PM
Shoulders/Traps

BB OHP x 5 sets
HS shrugs x 4 sets
Front bb raise x 4 sets
Superset (DB side laterals/facepulls)
Side laterals x 4 sets
Facepulls x 4 sets

Helluva shoulder day Kimm!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 17, 2016, 04:51:59 PM
Shoulders/Traps

BB OHP x 5 sets
HS shrugs x 4 sets
Front bb raise x 4 sets
Superset (DB side laterals/facepulls)
Side laterals x 4 sets
Facepulls x 4 sets

Helluva shoulder day Kimm!

Thanks!  It was good no complaints. :)

Back/Chest

Chest supported rows x 4 sets
1 arm landmine rows
Cybex wide pulldowns x 4 sets
HS incline press x 4 sets
Pec deck x 4 sets
Flat bench x 4 sets

I went as heavy as I could today.  Felt really strong! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 19, 2016, 05:30:45 PM
Legs

RDL's x 5 sets
Squats x 5 sets
Single leg ext x 5 sets
Leg press x 5 sets

Enjoy your weekend all! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 21, 2016, 06:29:45 PM
Back/Shoulders

Yates rows x 4 sets
BB OHP x 4 sets
Weighted rack chins x 4 sets
Lat pulldowns x 4 sets
1 arm landmine rows x 4 sets
Facepulls x 4 sets
DB upright rows x 4 sets
1 arm side laterals x 2 sets to failure

Little more volume but it felt great! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 22, 2016, 06:00:09 PM
I went at the worst time and the place was packed.  I normally go much earlier in the day.  With that being said workout was solid no complaints.

Chest/Tris

HS incline press x 5 sets
Flat bench DB flys x 4 sets
CGBP x 4 sets
Tri press downs x 4 sets
1 arm reverse press downs x 3 sets

http://youtu.be/VXvXgYEHN4k (http://youtu.be/VXvXgYEHN4k)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on December 02, 2016, 09:38:50 PM
RDL's x 5 sets
Precor squats x 4 sets
Flat Bench x 4 sets
Lat Pulldowns x 4 sets
Push press x 4 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on December 05, 2016, 11:55:52 PM
Hit some back/chest.

Chest supported rows x 5 sets
HS incline press x 5 sets
Supine rows x 4 sets
Started with flat bench but had to switch to close x 4 sets (during flat I had a weird pulling feeling running through my bicep, tricep and shoulder...was fine using close grip)
Pec deck x 4 sets
Straight arm pressdowns x 4 sets

http://www.youtube.com/watch?v=8nW-IPrzM1g (http://www.youtube.com/watch?v=8nW-IPrzM1g)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on December 07, 2016, 12:03:41 AM
Shoulders/Traps

Push press practice x 3 sets
BB OHP x 4 sets
Superset: (facepulls/shrugs)
Facepulls x 4 sets
Calf machine shrugs x 4 sets
Front side T's x 3 sets
Upright rows (with premade ez curl bar) x 4 sets

http://www.youtube.com/watch?v=5yOF6Mbvjw0 (http://www.youtube.com/watch?v=5yOF6Mbvjw0)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on December 12, 2016, 09:00:38 PM
Legs

Squats x 5 sets
Leg ext (drop set) x 4 sets
Single leg ext 1 set to failure
Goodmornings x 5 sets
Leg press x 5 sets
Seated leg curl x 4 sets

Cardio shoveling

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on December 13, 2016, 09:02:49 PM
houlders/Traps

OHP x 3 sets
Push press x 3 sets
HS shrugs x 4 sets
Bradford press x 3 sets
DB upright rows x 4 sets
Facepulls x 3 sets

BB.com Misc week 7 lifting challenge crucifix holds for time.

25 seconds with 15's...

http://www.youtube.com/watch?v=045RPbP6ayQ&feature=youtu.be (http://www.youtube.com/watch?v=045RPbP6ayQ&feature=youtu.be)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on December 15, 2016, 09:32:56 PM
Cold as fawk out there today. I hit the gym for some back/chest. It was alright.

HS single arm low rows x 4 sets
Lat pulldowns x 4 sets
Chest supported rows x 4 sets
HS incline press x 4 sets
Single arm pec deck x 4 sets
Chest dips x 4 sets


Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on December 19, 2016, 07:57:20 PM
Legs

Superset:
Precor squats x 5 sets
RDL's x 5 sets

Single leg ext x 5 sets
Leg press x 5 sets

http://www.youtube.com/watch?v=CQBNH3UFEC0 (http://www.youtube.com/watch?v=CQBNH3UFEC0)
Title: Re: Kimm4's Lifting & Stuff...
Post by: piperdown on December 19, 2016, 08:21:19 PM
Damn, Kimm! You are just rockin' and lifting!!  8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on December 20, 2016, 09:27:57 PM
Damn, Kimm! You are just rockin' and lifting!!  8)


I'm trying my best my friend!  Merry Christmas to you! :)

Shoulders/Traps

Bradford press x 4 sets
Push press x 3 sets
Superset:
Facepulls x 4 sets
Calf machine shrugs x 4 sets
DB upright rows x 4 sets
DB side laterals x 2 sets to failure

http://www.youtube.com/watch?v=6SwHMOubWJg (http://www.youtube.com/watch?v=6SwHMOubWJg)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on December 27, 2016, 08:59:46 PM
Chest/Bis

Hammer incline press x 5 sets
Pec deck (threw in a few single arms) x 5 sets
Flat bench x 4 sets
BB curls x 4 sets
DB hammer curls x 4 sets
Zottman curls x 2 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on December 29, 2016, 08:46:39 PM
It felt like a lot of curls that's for sure.

We're getting a big storm and I did a good amount of shoveling earlier today. Hit the gym for some back/shoulders. It was solid!

BB rows x 4 sets
Single arm landmine rows x 4 sets
OHP x 6 sets (Managed to get 105 x 4. I haven't hit that number in ages since my shoulder injury so I was stoked!)
HS shrugs x 4 sets
Facepulls x 4 sets
Lat pulldowns x 4 sets
Side laterals x 3 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on December 30, 2016, 09:21:31 PM
Legs

RDL's x 5 sets
Front squats x 4 sets
Single leg ext 4 sets
Leg press x 4 sets
Seated leg curls (drop set) x 4

http://www.youtube.com/watch?v=lsV500W4BHU (http://www.youtube.com/watch?v=lsV500W4BHU)

Wishing you all a wonderful New Year!  Enjoy it! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Andrew on December 30, 2016, 11:19:46 PM
Killer leg work Kimm. I'm just now starting to front squat. What type of grip do you go with?
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on January 01, 2017, 09:39:06 PM
Killer leg work Kimm. I'm just now starting to front squat. What type of grip do you go with?

Happy New Year Andrew hope it was great!  I use a clean grip for front squats.  Feels more comfortable for me.

Hit the gym and blasted some arms because I haven't done that in a while. :)

CGBP (from the floor) x 4 sets
BB curls x 3 sets
Chinups x 4 sets
Rope pressdowns x 4 sets
Hammer rope curls (drop set) x 4 sets
Dips x 3 sets

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on January 02, 2017, 10:22:25 PM
Chest

HS incline press x 5 sets (Back up to 160 for reps. Shoulder is feeling great!)
Flat bench DB flys x 4 sets
Single arm pec deck x 4 sets
Paloff press x 3 sets

Misc week 9's lifting challenge is DB snatches. I've never done a DB snatch so practiced for a good amount of time after hitting chest. Kept the weights between 20's - 30's and just focused on the movement and form.

Here's my practice vid:

http://www.youtube.com/watch?v=7s3FZ3BoUo4 (http://www.youtube.com/watch?v=7s3FZ3BoUo4)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on January 03, 2017, 09:25:04 PM
Back

Chest supported rows x 5 sets
Single arm landmine rows x 4 sets
Lat pulldowns x 4 sets
Weighted rack chins 35 lbs x 5 sets

Practiced more sets of DB snatches.  Focused on getting used to the leg drive and did get up to the 40's.

http://www.youtube.com/watch?v=5vQGYvy3TQo (http://www.youtube.com/watch?v=5vQGYvy3TQo)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on January 05, 2017, 11:29:02 PM
Hit the gym for some quick legs.

Precor squats x 5 sets
Leg press x 5 sets
Leg ext (drop sets) x 5 sets

More DB snatch practice and managed the 45's. Still working on form and leg drive.

http://www.youtube.com/watch?v=IMLZdvAM17k (http://www.youtube.com/watch?v=IMLZdvAM17k)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on January 12, 2017, 09:28:59 PM
Hit some shoulders/traps.  I've been sick for the last 4 days and should've probably stayed home.  It was ok but I'm just not feeling good...

OHP x 6 sets
HS shrugs x 4 sets
Facepulls x 4 sets
DB upright rows x 3 sets
DB side laterals x 2 to failure
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on January 14, 2017, 05:23:23 PM
Chest/Back

Chest supported rows
55 x 12
65 x 8
75 x 7
85 x 6

Single arm landmine rows
55 x 10
65 x 6
75 x 6
85 x 5

Rack chins
BW x 15
35 lbs x 7, 8, 7

Flat bench
95 x 10 x 2
105 x 8
105 x 7

HS incline press
110 x 10
130 x 8
130 x 7
140 x 5

Flat bench DB flys
40's x 12 x 2
50's x 8 x 2
Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on January 14, 2017, 05:36:34 PM
Holy volume.

Strong benching too.

Your taste in music looks like it was ripped straight from my gym playlist on my iPod.  :rocker:
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on January 23, 2017, 08:42:28 PM
Holy volume.

Strong benching too.

Your taste in music looks like it was ripped straight from my gym playlist on my iPod.  :rocker:


Thanks Flex!  We do have the same taste in music for sure!

Been sick for 2 weeks now and still feeling meh...

BB rows x 4 sets
Squats x 4 sets
Bench x 4 sets
Light RDL's x 4 sets

It was ugly but I got it done.

http://www.youtube.com/watch?v=DAav7uO1s7I (http://www.youtube.com/watch?v=DAav7uO1s7I)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on January 30, 2017, 08:47:05 PM
I got to the gym 2x since I've been sick.  Everytime I trained I felt worse.  I'm finally feeling better and I hit it fresh tonight.  Did some full body and everything felt good.  I didn't lose any strength at all.

OHP x 5 sets
Front squats x 5 sets
Leg press x 4 sets
Lat pulldowns x 4 sets
CGBP x 4 sets

http://www.youtube.com/watch?v=sSLqeZzTU8I (http://www.youtube.com/watch?v=sSLqeZzTU8I)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on January 31, 2017, 10:39:58 PM

Thank you. :)  I have bronchitis and I'm hoping it will be gone soon.  I had a pretty strong workout today.  RDL's were the toughest part of this workout so I kept them lighter.  I was having trouble breathing and catching my breath.  With that being said everything else was fine.

Single arm landmine rows
55 x 10
65 x 8
75 x 7
85 x 4

HS incline press
110 x 10
130 x 8
140 x 7
150 x 6

RDL's
135 x 12
155 x 10
175 x 8
175 x 7

Precor squats
230 x 10 x 2
250 x 8 x 2

DB hammer curls
25's x 10 x 2
30's x 7
20's x failure

http://www.youtube.com/watch?v=jRGrNDV2mKc (http://www.youtube.com/watch?v=jRGrNDV2mKc)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on February 02, 2017, 09:19:30 PM

Goodmornings
95 x 12
105 x 10
115 x 10
125 x 8

Single leg ext
40 x 12
55 x 10
70 x 6 x 2

Chest supported rows
55 x 10
65 x 8
70 x 7
80 x 5

Chest dips
BW x 10 x 4 sets

Bradford press
BB x 7
30 x 12 x 2
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on February 20, 2017, 09:24:11 PM
Yates rows x 4 sets
Front squats x 4 sets
OHP x 4 sets
Chin ups x 4 sets
Leg press x 4 sets
HS incline press x 4 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on February 20, 2017, 09:54:18 PM
Welcome back.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on February 21, 2017, 09:14:58 PM
Welcome back.


Thanks Flex.  I've been struggling for a while that's for sure.

CGBP 95 x 8
105 x 6
105 x 5
110 x 5

Chest supported rows
55 x 10
65 x 7
75 x 6
85 x 5

Facepulls
42.5 x 12 x 2
50 x 8 x 2

Precor squats
240 x 12 x 2
270 x 7
270 x 6

Goodmornings
95 x 12
115 x 10
115 x 8
125 x 6

Flat DB flys
40's x 12
45's x 10
45's x 9
50's x 7

http://www.youtube.com/watch?v=naedNE1KPO4 (http://www.youtube.com/watch?v=naedNE1KPO4)
Title: Re: Kimm4's Lifting & Stuff...
Post by: piperdown on February 21, 2017, 09:46:49 PM
Great lifting Kimm! And that song! Damn! Going to have to add it to the playlist for sure!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on February 23, 2017, 09:06:25 PM
Great lifting Kimm! And that song! Damn! Going to have to add it to the playlist for sure!


Thank you.  Hope all is well!


RDL's
135 x 12
178 x 8 (stopped short in reps because I wanted to try heavier than my normal)
205 x 5
210 x 4
135 x 10

Landmine squats
60 x 12 x 2
70 x 8
70 x 7

Lat pulldowns
150 x 15
190 x 8
210 x 5 x 2

Bradford press (seated)
30 x 14
40 x 10
50 x 8
40 x 9

DB snatches
35's - 40's x 4 sets

http://www.youtube.com/watch?v=9SSUQxGjZZ4 (http://www.youtube.com/watch?v=9SSUQxGjZZ4)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on February 27, 2017, 08:43:27 PM
Front squats x 4 sets
HS flat bench x 4 sets
HS low rows x 4 sets
Rope pressdowns x 4 sets
Facepulls x 4 sets
Single leg ext x 3 sets to failure

http://www.youtube.com/watch?v=3IHWKU9V1lA (http://www.youtube.com/watch?v=3IHWKU9V1lA)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on February 28, 2017, 08:56:12 PM
Shoulders/Traps

BB OHP
BB x wu
75 x 8
75 x 7
95 x 4 x 2

HS shrugs
200 x 12
200 x 10
220 x 8
220 x 9

DB upright rows
25's x 12
30's x 10
35's x 7 x 2

Reverse DB flys
20's x 15
25's x 10
25's x 8
20's x failure

Front side T's
15's x failure x 2

DB side laterals
25's x 10 x 3

http://www.youtube.com/watch?v=3wQJVtGu2m8 (http://www.youtube.com/watch?v=3wQJVtGu2m8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 13, 2017, 08:54:12 PM
HS incline bench x 4 sets
BB rows x 4 sets
Squats x 4 sets
Chin ups x 4 sets
Leg press x 4 sets
Facepulls x 4 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on March 14, 2017, 09:26:22 AM
WB to the journals Kimm! 8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 15, 2017, 09:19:38 PM
WB to the journals Kimm! 8)


Thank you :)

We got crushed with a big storm so lots of shoveling for the past few days. 

OHP x 5 sets
Bradford press x 1 set to failure
Precor squats x 5 sets
Cybex lat pulldowns x 5 sets
Skullcrushers x 5 sets
HS shrugs x 3 sets

http://www.youtube.com/watch?v=RsXEbqS7cpE (http://www.youtube.com/watch?v=RsXEbqS7cpE)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on March 15, 2017, 09:26:15 PM
WB to the journals Kimm! 8)

Thank you :)

We got crushed with a big storm so lots of shoveling for the past few days. 


We got more snow in two days than we got all of last winter, traps and lower back smoked from shoveling  >:(
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 28, 2017, 09:44:37 PM
WB to the journals Kimm! 8)

Thank you :)

We got crushed with a big storm so lots of shoveling for the past few days. 


We got more snow in two days than we got all of last winter, traps and lower back smoked from shoveling  >:(

Yup and it was heavy as fuck!  >:(

Front squats x 4 sets
BB rows x 4 sets
Leg press x 4 sets
HS incline press x 4 sets
Chin-ups x 4 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on March 28, 2017, 09:53:47 PM
Oh; welcome back.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 29, 2017, 09:07:37 PM
Oh; welcome back.


Oh hai Flex.  :D  I have been consistent with my training but slacking with my journal. 

CGBP x 4 sets
Lat pulldowns x 4 sets
Push press x 4 sets
Precor squats x 4 sets
Shrugs (from stand calf machine) x 5 sets
Flat DB flys x 4 sets

http://www.youtube.com/watch?v=NU41o6Z-UlY (http://www.youtube.com/watch?v=NU41o6Z-UlY)

Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on March 29, 2017, 09:53:35 PM
Love me some Godsmack.

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on March 30, 2017, 09:21:51 PM
Love me some Godsmack.


Me too! :)

We're supposed to get a storm tonight into tomorrow so instead of taking today off I went in to get things done. I might be shoveling tomorrow...

RDL's x 5 sets
HS flat bench x 4 sets
Leg ext x 3 drops sets x 2 single leg
Superset (landmine rows/rope pressdowns)
Single arm landmine rows x 4 sets
Rope pressdowns x 4 sets
Hammer rope curls x 3 sets x 1 set to failure

http://www.youtube.com/watch?v=MdCEPhNBnrM (http://www.youtube.com/watch?v=MdCEPhNBnrM)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on March 30, 2017, 09:45:55 PM
Fuk yeah, had STP on for my 355 squat yesterday.

Time to take a ride it leaves today
No conversation
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 03, 2017, 11:24:42 PM
Fuk yeah, had STP on for my 355 squat yesterday.

Time to take a ride it leaves today
No conversation


Nice!  Hope you had a great weekend! :)

Shoulders/Traps

OHP x 4 sets
Push press x 2 sets (105 x 4 PR)
HS shrugs x 5 sets
Front BB raise x 4 sets
Facepulls x 4 sets
DB upright rows x 4 sets
DB side laterals x 4 sets

http://www.youtube.com/watch?v=LQjsTOVNn4U (http://www.youtube.com/watch?v=LQjsTOVNn4U)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 04, 2017, 09:41:10 PM

Back/Tris

Chest supported rows (plate load) x 5 sets
Supine rows x 4 sets
Bent over BB rows x 5 sets
Lat pulldowns x 4 sets
Skullcrushers x 4 sets
Rope pressdowns x 4 sets
DB overhead ext x 2 sets to failure

http://www.youtube.com/watch?v=Hs-VPFshimg (http://www.youtube.com/watch?v=Hs-VPFshimg)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on April 04, 2017, 10:44:49 PM
like.

Can't wait to return to BB training
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 08, 2017, 09:08:44 PM
like.

Can't wait to return to BB training


You have another meet coming up? 

Legs

Squats x 5 sets
Goodmornings x 4 sets
Leg ext x 3 sets, single leg x 2 sets
Superset (Leg press/Smith lunges)
Leg press x 4 sets
Lunges x 3 sets (wanted a 4th set but I was too smoked)

http://www.youtube.com/watch?v=pnlwqqy4XB4 (http://www.youtube.com/watch?v=pnlwqqy4XB4)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 10, 2017, 09:42:10 PM
Chest/Bis

HS incline press x 5 sets (170 x 4 PR!)
Single arm pec deck x 4 sets
Flat bench x 4 sets
EZ bar curls x 4 sets
DB hammer curls x 4 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on April 10, 2017, 10:31:18 PM
30 years under the Iron and still PR'ing.

I'm hoping to follow in your footsteps.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 11, 2017, 08:57:25 PM
30 years under the Iron and still PR'ing.

I'm hoping to follow in your footsteps.


LOL I'm trying to catch up to you!  ;D  Every so often I get lucky and I managed to hit a few more today.

Back/Tris

Strong workout today no complaints.  I've been dieting down for the last 3 weeks (down 5lbs) and feeling good.

Chest supported rows (plate load) x 5 sets
Yates rows x 4 sets (165 x 4 PR!)
Straight arm pressdowns x 4 sets
Lat pulldowns x 4 sets (215 x 5 PR!)
Overhead cable ext x 4 sets
Weighted dips 35 lbs x 4 sets

http://www.youtube.com/watch?v=6mBLdvSUH9g (http://www.youtube.com/watch?v=6mBLdvSUH9g)
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on April 11, 2017, 09:04:45 PM
I've been dieting down for the last 3 weeks (down 5lbs) and feeling good.

I think I've been drinking every Coors Light that you didn't drink.  :-\

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 11, 2017, 09:16:51 PM
I've been dieting down for the last 3 weeks (down 5lbs) and feeling good.

I think I've been drinking every Coors Light that you didn't drink.  :-\



I'm still working a few beers in my macros.  Not ready to cut it out completely just yet... 8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 13, 2017, 08:17:44 PM
Shoulders/Traps

OHP x 5 sets
Shrugs (stand calf machine) x 4 sets
Facepulls x 4 sets
Side laterals x 4 sets
BB upright rows x 4 sets

http://www.youtube.com/watch?v=xrj_Az44mvs (http://www.youtube.com/watch?v=xrj_Az44mvs)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 17, 2017, 09:06:19 PM
Legs

RDL's x 5 sets
Front squats x 5 sets
Single leg ext x 5 sets
Leg press x 5 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 18, 2017, 08:36:32 PM
Shoulders/Traps

Push press x 4 sets
Bradford press x 3 sets
HS shrugs x 4 sets
Bent over rear delt flys x 4 sets
DB upright rows x 3 sets
DB side laterals x 2 sets to failure
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on April 21, 2017, 09:28:44 PM
Back/Chest

For some reason I had an awful stomach ache/cramps through my entire workout...it sucked.

Chest supported rows (plate load) x 4 sets
Straight arm pressdowns x 4 sets
Lat pulldowns x 4 sets
Single arm landmine rows x 4 sets
HS incline press x 5 sets
Flat bench DB flys x 4 sets

I wanted to do one more exercise for chest but I cut it short.



Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 29, 2017, 09:35:28 PM
Haven't been around all too much as I've been focused on other things.  Got in a solid full body workout today and it was alright. :)

BB rows x 4 sets
Front squats x 4 sets
HS Incline press x 4 sets
Face pulls x 4 sets
Dips x 4 sets
Chin ups x 4 sets

http://www.youtube.com/watch?v=ZteET49NfHs (http://www.youtube.com/watch?v=ZteET49NfHs)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on May 31, 2017, 09:29:50 PM
RDL's x 5 sets
Leg ext x 3 sets, single leg ext x 2 sets
OHP x 4 sets
Single arm landmine rows x 4 sets
Straight arm pressdowns x 4 sets

http://www.youtube.com/watch?v=9lCKFk7ya3U (http://www.youtube.com/watch?v=9lCKFk7ya3U)

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 19, 2017, 11:40:33 PM
Mon 09/18

Front squats x 4
BB rows x 4
Incline press x 4
Lying leg curls x 4
Face pulls x 4
Hammer rope curls x 4

Tues 09/19

CGBP x 4 sets
RDLís x 4 sets
OHP x 4 sets
Single leg ext x 4 sets
Lat pulldowns x 4 sets
Cable crossovers x 4 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on September 20, 2017, 12:06:30 AM
alright alright alright....

welcome back to the journals Kimm!
Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on September 20, 2017, 05:41:27 AM
Welcome back.
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 20, 2017, 02:35:15 PM
Thanks so much guys.  Feels good to finally get back in the groove. :)

Hit some shoulders/tris

Bradford press x 4 sets
Front bb raise x 4 sets
DB upright rows x 4 sets
DB side laterals x 4 sets
Rope pressdowns x 4 sets to failure
Overhead rope ext 4 sets to failure

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 23, 2017, 02:38:02 PM
Precor squats x 4 sets
Chest supported row (plate load) x 4 sets
Chin ups x 4 sets
Flat bench x 4 sets
Straight arm pressdowns x 4 sets

Headed outdoors to enjoy this beautiful weather.  Wishing you all a great weekend!  :D
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 25, 2017, 02:54:06 PM
Goodmornings x 4 sets
Reg squats x 4 sets
HS low row x 4 sets
Flat bench DB flys x 4 sets
DB hammer curls x 4 sets
Facepulls x 4 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 26, 2017, 02:39:06 PM
Shoulders/Traps

BB Ohp x 5 sets
HS shrugs x 5 sets
BB upright rows x 4 sets
DB reverse flys x 4 sets
Front side T's x 4 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 29, 2017, 09:17:46 PM
Precor squats x 4 sets
HS incline bench x 4 sets
Lying leg curls x 4 sets
Single leg ext x 4 sets
Lat pulldowns x 4 sets
Skullcrushers x 4 sets

Enjoy your weekend! :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on September 30, 2017, 10:39:46 AM
Precor squats x 4 sets
HS incline bench x 4 sets
Lying leg curls x 4 sets
Single leg ext x 4 sets
Lat pulldowns x 4 sets
Skullcrushers x 4 sets

Enjoy your weekend! :)

What no bicep work?  I think you covered about everything else.  :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on September 30, 2017, 04:58:21 PM
What no bicep work?  I think you covered about everything else.  :)

I did one bicep exercise on Mon and one today.  Isolation work...soooo boring... ;D

BB rows x 4 sets
CGBP x 4 sets
Chin ups x 4 sets
Single arm pec deck x 4 sets
Straight arm pressdowns x 4 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on September 30, 2017, 10:02:05 PM
  Isolation work...soooo boring...

Truth/10
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 02, 2017, 03:07:11 PM
RDL's x 4 sets
Front squats x 4 sets
Flat bench x 4 sets
Supine rows x 4 sets
Facepulls x 4 sets

Enjoy your Monday :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: piperdown on October 02, 2017, 04:26:30 PM
Good to see you're back at it Kimm!
Hope the hubby is fully recovered too!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 04, 2017, 02:55:28 PM
Good to see you're back at it Kimm!
Hope the hubby is fully recovered too!

Hubby is doing well thank you.  His Birthday was yesterday so I spoiled him. :)

Shoulders/Traps

Seated BB OHP x 4 sets
Alt DB front raises x 4 sets
Alt DB side laterals x 4 sets
DB upright rows x 4 sets
Shrugs (from stand calf machine)

Title: Re: Kimm4's Lifting & Stuff...
Post by: piperdown on October 04, 2017, 02:56:29 PM
Good to see you're back at it Kimm!
Hope the hubby is fully recovered too!

Hubby is doing well thank you.  His Birthday was yesterday so I spoiled him. :)

Shoulders/Traps

Seated BB OHP x 4 sets
Alt DB front raises x 4 sets
Alt DB side laterals x 4 sets
DB upright rows x 4 sets
Shrugs (from stand calf machine)

Good for you and glad he's better!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 05, 2017, 03:24:39 PM
BB rows x 4 sets
HS incline press x 4 sets
Single arm landmine rows x 4 sets
Hammer rope curls x 4 sets
Superset: (Leg press/Lying leg curls) x 4 sets each
BW dips x 4 sets

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 07, 2017, 03:00:11 PM
Superset:  (CGBP/Chinups) x 4 sets each
Superset:  (Cable crossover/Lat pulldowns) x 4 sets each
Precore squats x 4 sets
Single arm OHP x 4 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 09, 2017, 05:09:02 PM
Bradford press x 4 sets
Front/side T's x 4 sets
HS shrugs x 4 sets
Facepulls x 4 sets
Cable upright rows x 4 sets

Wishing you all a happy Monday!  :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 11, 2017, 02:49:52 PM
Superset:  (chest supported rows/straight arm pressdowns) x 4 sets each
Reg squats x 4 sets
Leg ext (drop set/last set to failure) x 4 sets
Superset:  (bench press/db hammer curls) x 4 sets each
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 12, 2017, 03:08:37 PM
Goodmornings x 4 sets
Chinups x 4 sets
Lying leg curls x 4 sets
CGBP x 4 sets
Cable crossovers x 4 sets
Lat pulldowns x 4 sets

Enjoy your day. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on October 30, 2017, 03:42:07 PM
Squats x 5 sets
Flat bench x 5 sets
BB rows x 5 sets
Chin ups x 4 sets

Title: Re: Kimm4's Lifting & Stuff...
Post by: halfway on November 01, 2017, 12:10:24 AM
Hey Kimm, how is your back doing? I remember it was hurting you, hopefully thats all healed.

Good to read your hubby is better too!
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 03, 2017, 04:27:37 PM
Hey Kimm, how is your back doing? I remember it was hurting you, hopefully thats all healed.

Good to read your hubby is better too!

Hey nice to see around!  Yeah I had some issues with my back last year but I'm all healed and things are good.  Hubby is doing great and life is finally getting back to normal.

I'm not in my journal as much but I'm still training and running a 5x5 at the moment.  It's not that exciting but I want to play around with strength for a while.  I do more hypertrophy and I want to take a break and do something different. :)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 03, 2017, 07:13:45 PM
Squats x 5 sets
OHP x 5 sets
RDL's x 3 sets
Dips x 4 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 04, 2017, 06:30:56 PM
Front squats x 5 sets
CGBP x 5 sets
BB rows x 5 sets
Facepulls x 4 sets
Rope hammer curls x 4 drop sets

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 06, 2017, 08:39:03 PM
Squats x 5 sets
RDL's x 3 sets
OHP x 5 sets
Lying leg curls x 4 sets
Skull crushers x 4 sets
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 08, 2017, 05:02:27 PM
Squats
115 x 5 x 3
135 x 5 x 2

BB rows
135 x 5 x 5

Bench
95 x 5 x 2
105 x 5 x 2
110 x 5 x 1

Chinups
6-7 x 3 sets

Single leg ext
40 x 12 x 2
55 x 10 x 1

I am running a cut a the moment and I hadn't even thought about it when starting the 5x5.  I'm feeling good and my strength continues to up so I'm going to stay with it. :)

Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 11, 2017, 05:43:55 PM
Everything felt good today no complaints.

Front squat
110 x 5 x 3
120 x 5 x 2

OHP
75 x 5 x 3
80 x 5 x 2

Cybex lat pulldowns
190 x 5 x 5

Facepulls
42.5 x 12
50 x 10 x 2

DB hammer curls
25's x 12
25's x 10
30's x 7

Wishing you all a great weekend!
Title: Re: Kimm4's Lifting & Stuff...
Post by: FLEX on November 11, 2017, 06:00:51 PM
Everything felt good today no complaints.

Those rare days are awesome....

Wishing you all a great weekend!

Happy Weekend.  :beerchug:
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 13, 2017, 08:31:26 PM
Everything felt good today no complaints.

Those rare days are awesome....

Wishing you all a great weekend!

Thanks Flex!  Your benching numbers are looking great btw.  I hope it continues. :)

Squats
135 x 5 x 5
155 x 5 x 5

BB rows
135 x 5 x 2
145 x 5 x 3

CGBP
105 x 5 x 2
110 x 5
110 x 4 (couldn't get my 5 so dropped back down to 105)
105 x 5

Single pec deck
70 x 12
75 x 10
85 x 10

DB upright rows
25's x 12
30's x 10
35's x 7


Happy Weekend.  :beerchug:
Title: Re: Kimm4's Lifting & Stuff...
Post by: Bando on November 13, 2017, 08:49:51 PM
Must be 5X5 week, 3rd journal I've read about it today.

Love reading your CGBP #'s when it's so rare for me to see a Female benching 100 8)
Title: Re: Kimm4's Lifting & Stuff...
Post by: kimm4 on November 15, 2017, 08:56:39 PM
Front squats
115 x 5 x 3
125 x 5 x 2

OHP
75 x 5 x 2
80 x 5 x 3

RDL's
185 x 5 x 3 (I can't go heavier on these because they don't feel right.) 

Seated leg curls
50 x 12
50 x 10 x 2

Straight arm pressdowns
35 x 15
42.5 x 12 x 2