tag:blogger.com,1999:blog-54090418811684450172024-02-01T20:45:37.026-08:0023Strengthholdyourownhttp://www.blogger.com/profile/00301480403602410753noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-5409041881168445017.post-64577567457485781172014-09-29T13:57:00.000-07:002014-09-29T13:57:48.149-07:00Week 7 Squats<br />
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<span style="color: white;">Squat day!!! </span><br />
<span style="color: white;">I was still REALLY sore this morning from all of the hamstring work on my last leg day. Anyways my squat work went pretty well. I was pretty unsatisfied with some of the depth on my lifts but I felt pumped before I started. Excuses. </span><br />
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<span style="color: white;">Here are my top 3 squats sets from today and one of my front squat sets. </span><br />
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<span style="color: white;">http://youtu.be/zSqeyiTjEng</span><br />
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<span style="color: white;">I did some warm-up sets and then 5x110 5x125 2x135 3x145 1x155 and then 4x4 65 front squats.</span><br />
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<span style="color: white;">I tossed in some hack squats today, abs and that was about it. I was super warn out. </span>holdyourownhttp://www.blogger.com/profile/00301480403602410753noreply@blogger.com0tag:blogger.com,1999:blog-5409041881168445017.post-42166147434107701952014-09-26T12:51:00.000-07:002014-09-26T12:52:14.482-07:00The Hamstring Pump<br />
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<span style="color: white;">Week 6 Day 2 squat workout. I tried to target hamstrings and lower back today. </span><br />
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<span style="color: white;">Hamstring work- Any squats or deadlifts are going to work your hamstrings but what about accessory work for those hammies? I find the more accessory work I am doing on hamstrings (at least once a week) the stronger and better feeling by squats are. </span><br />
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<span style="color: white;">Stiff leg deadlifts- probably my favorite hamstring exercise. Going into a normal deadlift postilion with less weight than your normal deadlift and feet shoulder width apart. First, Deadlifting the bar up and then, (keeping your legs stiff) (if you bend at the knee it is only slightly) keeping your arms at a dead hang, keeping your back straight (do not bend or arch your mid or lower back), lower the bar to the ground until it touches and then using your hamstrings, hips, and glutes bringing the bar back up to a standing position. Some people have a hard time starting off hitting the ground on there stiff legs, you can also work into them going almost to the ground and then pulling up like normal. I do sets of 4x10 on stiff legs normally for assistance work.</span><br />
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<span style="color: white;">I also through in some band good mornings. Using an exercise band, securing it to the bottom of a squat rack putting the band over your head (in a loop), bending over with hips out and back parallel to put the band on and then thrusting forward with hips and glues to a standing position. I do this for 3x12 or 4x10. You can use different weight bands or double wrap the band. Today I double wrapped the red elite fts band.</span><br />
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<span style="color: white;">I also had my main squats sets today... </span><br />
<span style="color: white;">warm ups </span><br />
<span style="color: white;">4x115</span><br />
<span style="color: white;">3x4x125</span><br />
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<span style="color: white;">Front squat 4x5x45</span><br />
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<span style="color: white;">I also did some awesome calf and trap work today. </span><br />
<span style="color: white;">Calves.. worked up to 10x185</span><br />
<span style="color: white;">Shrugs.. worked up to 10x165</span><br />
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<span style="color: white;">Trying to get used to that 185 weight on my back for squats. </span><br />
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<span style="color: white;">Check out my youtube channel for video uploads</span><br />
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<span style="color: white;">https://www.youtube.com/channel/UC87HYfnre7u5R4x5aC7bhQg</span><br />
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holdyourownhttp://www.blogger.com/profile/00301480403602410753noreply@blogger.com0tag:blogger.com,1999:blog-5409041881168445017.post-60619428583031198322014-09-25T10:41:00.003-07:002014-09-25T10:45:59.552-07:00Bench Week 6 Heavy day<span style="color: white;"><br /></span>
<span style="color: white;">This is my workout from yesterday. </span><br />
<span style="color: white;">Below is my Bench set before my top set. 2x100</span><br />
<span style="color: white;"><a href="http://youtu.be/CT2-mJLmrRA">2x100</a></span><br />
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<span style="color: white;">This is my top working set for the day </span><br />
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<span style="color: white;"><a href="http://youtu.be/rIaVUp9yOTU">1x105</a></span><br />
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<span style="color: white;">Below is one of my 5x3 at 95 lbs.</span><br />
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<span style="color: white;"><a href="http://youtu.be/VrylnO0-ksE">95x3</a></span><br />
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<span style="color: white;">I have been sick for a few days now so I was not really feeling my best. Not quite as strong as my lifts usually are but not terrible either. After all of my bench sets I through in some Australian Rows, lat pull downs, shoulder raises, pull-ups, dips and forearm work. </span>holdyourownhttp://www.blogger.com/profile/00301480403602410753noreply@blogger.com0tag:blogger.com,1999:blog-5409041881168445017.post-10885780984947692682014-09-22T18:42:00.002-07:002014-09-23T07:41:45.912-07:00Holy Leg Day<div>
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<span style="color: white;">Well I started week 6 today of the Gale Hatch squat program. I have my front squat numbers set really low because I am still working on my form and handling of the lift. I also kept my max low on this program to insure I hit all of my numbers and for testing program purposes. My max on this program is set at 165. I am pretty confident I can hit 185. </span><br />
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<span style="color: white;">Despite being sick I dragged myself over to the gym and to my surprise I felt really strong and had a fantastic workout. I am going to tribute this to my cheat day yesterday, which was amazing. *cough cough* five guys. </span><br />
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<u><span style="color: white;">My Workout</span></u><br />
<span style="color: white;">Warm up squat 6x85, 4x95</span><br />
<span style="color: white;">Working squat 6x110, 6x125, 3x140, 2x145 (belt)</span><br />
<span style="color: white;">Front squat 5x45 4x45 4x55 4x55</span><br />
<span style="color: white;">Good morning 4x10 (1x65 3x85)</span><br />
<span style="color: white;">Bent over row 3x10 (1x95 2x115)</span><br />
<span style="color: white;">Shrugs 3x10 (95, 115, 125)</span><br />
<span style="color: white;">Calves 4 x12 (135 155 2x165)</span><br />
<span style="color: white;">Split squats 3x8 (10 lbs each hand)</span><br />
<span style="color: white;">Hanging knee raises 4x10 (5 lbs on feet)</span><br />
<span style="color: white;">Planks 2x30 seconds</span><br />
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<span style="color: white;">A lot a volume today. I was just feeling so good I had trouble stopping. ohhh yeah. All of my squat sets felt really easy. I hit depth on every rep and my back felt really strong today. I am pretty much in love with this program. I tried to hit some lower back today too since my deadlift has really been giving me trouble. This program is a lot of squat work but my legs are getting really strong and blowing up. I also put quite a few days in between my leg days to insure I am not over working myself (Monday and Friday). On a day like today I did more work than usual but some days if I am sore or not feeling it I will just do my working sets for that day and then be done. </span><br />
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<span style="color: white;">Below is the excel file for this program</span><br />
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<span style="color: white;">https://docs.google.com/spreadsheet/ccc?key=0AqDfpQ0A9vF1dENwdnZ2aEV2NEwxQ0ZFU2JnNG5tTEE#gid=0 </span><br />
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<span style="color: white;">CONCUR THE SICKNESS </span><br />
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<span style="color: white;">Nutrition </span><br />
<span style="color: white;">I have been eating pretty clean and sticking to my macros.. </span><br />
<span style="color: white;">Today I hit 1550 calories. 210g protein 30g carbs 55g fat. A little low on my carbs today but I have been trying to keep it really low everyday and then spike it on my cheat day once a week. So far my body has been responding well to that and I am not feeling too tired, sluggish or weak. </span><br />
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<span style="color: white;">I will try and start posting videos soon, hopefully sometime this week. </span><br />
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<span style="color: white;">Off to bed. Have a goodnight.</span><br />
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holdyourownhttp://www.blogger.com/profile/00301480403602410753noreply@blogger.com0tag:blogger.com,1999:blog-5409041881168445017.post-46391569710036676932014-09-18T08:34:00.000-07:002014-09-18T08:37:11.112-07:00Crossfit! and why I hate it.<span style="color: white;">It is rest day and I'm feeling salty! Let's rant about CrossFit. (More crossFit arguments to come at a later date.. I am in class now)</span><br />
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<span style="color: white;">http://ojs.sagepub.com/content/2/4/2325967114531177.full</span><br />
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<span style="color: white;">Okay so, from the research I have found the injury rate of CrossFitters versus Powerlifters is actually minimal. Crossfit only has a slightly higher injury rate than powerlifting. I don't know if I agree with this but this is what the studies I have read have proposed. Hopefully more studies will come out proving CrossFit more dangerous.. until then. If you find different info send it my way! I think CrossFitting can be done safely but it's rarely done so. CrossFit does seem like a cult. All CrossFitters seem to talk about is themselves and CrossFit. This is very true from the people I have encountered. Don't get me wrong I LOVE people that Olympic lift. Then why not just Olympic lift?</span><br />
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<span style="color: white;">CrossFit does come off a bit cultish and people are noticing... http://www.collegehumor.com/video/6989688/crossfit-is-a-cult</span><br />
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<span style="color: white;">My main complains.. because I am feeling salty today.</span><br />
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<span style="color: white;">NICE WOD BRO!</span><br />
<span style="color: white;">WoDs.. or workouts of the day. A timed (usually) segment of the lifts and other fluffery that a CrossFitter will do that day.</span><br />
<span style="color: white;">Example...</span><br />
<table style="border-style: none; font-family: Lato, Helvetica, Arial, sans-serif; font-size: 12px; line-height: 19.2000007629395px; margin: 0px; padding: 0px;"><tbody style="margin: 0px; padding: 0px;">
<tr style="margin: 0px; padding: 0px;"><td style="border-style: none; margin: 0px; padding: 0.5em; vertical-align: top; width: 35.5em;"><span style="background-color: black; color: white; font-family: inherit; font-size: small;">Deadlift 225 lb<br style="margin: 0px; padding: 0px;" />Handstand push-ups</span></td></tr>
<tr style="margin: 0px; padding: 0px;"><td style="border-style: none; margin: 0px; padding: 0.5em; vertical-align: top; width: 35.5em;"><span style="background-color: black; color: white; font-family: inherit; font-size: small;">21-15-9 reps, for time</span></td></tr>
</tbody></table>
<span style="color: white;">Example 2</span><br />
<ul class="node" style="font-family: Lato, Arial, sans-serif; font-size: 16px; line-height: 16px; list-style: none none; margin: 15px 0px; padding: 0px 0px 0px 20px;">
<li style="background-attachment: initial; background-clip: initial; background-image: none; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="background-color: black;"><span style="color: white;"><b>The Murph</b> - a timed 1-mile run, followed by 100 pull-ups, 200 push-ups, 300 body weight squats, finished off by another 1-mile run.</span></span></li>
</ul>
<span style="color: white;"> Having it timed usually means the CrossFitters are running around trying to have the lowest time for that day. and don't worry the WoD usually involves running.. not that running and lifting should ever go together. I believe workouts should be at about an hour. That's right at what your body can take. These WoDs are usually around 15 minutes? correct me if I am wrong.</span><br />
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<span style="color: white;">FORM?</span><br />
<span style="color: white;">I lift at a local gym with a CrossFit gym built in. I believe these CrossFit gyms are the most dangerous where the "trainer" received their certification in a day. Everyday I see a small class in the gym. The reason CrossFit is dangerous is this. Terrible, un-knowledgeable coaches. These people come in for a fun, group atmosphere and to get fit and strong! What is wrong with that? Nothing. These poor people are sucked in and put with a "trainer" who knows little. The form I see is terrifying, collapsed knees, too much weight, bad clean form, collapsed feet, rounded back, heels up in squat position and the list goes on...</span><br />
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<span style="color: white;">KIPPING PULL UPS....http://broscience.co/dumbass-crossfitters-pullups/ #broscience #brosciencewins</span><br />
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<span style="color: white;">SKINNY YEAH!</span><br />
<span style="color: white;">Most of the professional competing CrossFiters are pretty big and strong. Most of the other CrossFitters are not. Why would you want to be so skinny and look like you don't workout. Most...will call them CrossBros. Anyways, most CrossBros are tiny, skinny and not very strong! No idea why these people are staying with a workout regime that doesn't really do anything for you. At least you get to talk about your WoD and how awesome CrossFit is though right?</span><br />
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<span style="color: white;">Push too hard? Article on if crossfit pushes its clients too hard. http://www.livestrong.com/article/545200-the-fall-of-fitness/</span><br />
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<span style="color: white;">Dear CrossFitters and other bad formers at the gym,</span><br />
<span style="color: white;">Here is what I suggest. READ!!!!! Learn about safe form and what form works best for your body type (especially height). Knowledge is power! Find a professional lifter on youtube and watch their videos. Also, try out a trainer, one that actually knows something. Use a trainer who has competed and who you have seen lift and has great form and is great at explaining things. Don't feel the need to stick with one trainer, shop around. USE A FRIEND! Learning how to lift is super fun especially if you have a buddy. If both of you have done adequate research, tell each other how your form is looking. You DON'T need CrossFit to have a great time at the gym. Talk to other lifters, meet people and get strong.</span><br />
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<span style="color: white;">Side note for lifters... Don't go to heavy too fast! Be careful! Make sure your form is impeccable at a lower weight before moving your weight up. If you don't have a friend to check your from use a camera. DON'T TRY TO TURN YOUR HEAD TO LOOK AT YOURSELF IN THE MIRROR. Jesus.</span><br />
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<span style="color: white;">Follow these guys...</span><br />
<span style="color: white;">Awesome Olympic lifting gym... https://www.youtube.com/user/CaliforniaStrength</span><br />
<br />holdyourownhttp://www.blogger.com/profile/00301480403602410753noreply@blogger.com0tag:blogger.com,1999:blog-5409041881168445017.post-87387057579031692702014-09-17T16:23:00.001-07:002014-09-17T16:26:36.370-07:00Why I Lift<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I lift to be strong; mentally, physically and psychologically. Something special happens when a woman lifts heavy at the gym, the hormone changes, the body changes and body image improvements. This blog is to track my fitness progress through the wonderful world of powerlifting and to help you with your fitness goals, whatever they may be. I am not a wonderful writer but I will do my best. </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Overall… I am finishing up college this semester at the University of Kentucky. I am 22 and weigh about 120 lbs. I have been lifting for a little over a year and have learned A LOT. I really try to focus on form, correct programing, nutrition and listening to what my body wants. My lifts untested should currently be at </span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bench: 125</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Squat: 185</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Deadlift: 205</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I have run Westside, 5/3/1 and am currently trying out the Brad Gillingham Bench Program and the Gale Hatch Squat Program with some twists.</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I am also will be competing for the first time in March 2015! </span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">MACROS! I believe eating healthy is the best way to look great, build muscle and lift heavy. I am eating pretty strictly right now 6 days a week and have a cheat day once a week. </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Macros are at… Calories: 1650 Fat: 55g Protein: 206 g and Carbs 84 grams. I am on a 50/30/20 split. </span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Let’s start with today…</span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">BANCH DAY! </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I did a heavy bench day today. I am at week 5 in the Brad Gillingham Bench Program. It rocks, so far. I am smashing numbers and my chest feels considerably pumped after my workouts. I feel like I am finally making some progress on bench. FEELS LIKE THE FIRST TIME.</span></div>
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<span style="color: white;"><a href="http://www.marylandpowerlifting.com/GillinghamBench.asp" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.marylandpowerlifting.com/GillinghamBench.asp</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (link to the Brad Gillingham Program Calc)</span></span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">On this program you bench twice a week doing a heavy day and a light day. I suggest this type of a bench program for people that are already familiar with lifting and especially benching. Benching twice a week without experience can be detrimental to your body. </span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">My workout went pretty well. My actual bench work was the only thing I had trouble with today. I had some home stuff going on that I couldn’t get off of my mind. Then some Crossfit douche would not stop bothering me. Anyways here was my workout for today…</span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bench- work up to 1x105</span></div>
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<span style="color: white;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Then 3x5 at 90 lbs</span></span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Over head press (military)- 4x8 45lbs bar</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">lat pullover 3x10 60lbs</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tri pushdown 3x10 60lbs</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bentover rows 4x10 105 lbs</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">DB pushups 4x8 BW</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">curls 3x10 15 lbs each hand</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">lat raise 3x10 10lbs each hand</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Shrugs 4x10 110 lbs</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Then I threw in some grip work</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Forearm curls(BB) 3x10 40 lbs</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Wrist curls (BB) 3x10 20 lbs</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Grippers 4x5 60 lbs</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Kind of a long day but I really was enjoying my accessory work today. I really try to actually throw in my shrugs, b/o rows and grip work on either my squat day or my deadlift day but my squat day ran long this week and I didn’t have time so I did it today. </span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">GRIPWORK</span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I believe grip work is extremely important to the success of any of your lifts. If your hands are failing on your lifts they shouldn’t be. Proper grip work can get your hands and forearms ready for lifting bigger weights. I LOVE fat bar holds and the captains of crush grippers. </span></div>
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<a href="http://www.ironmind.com/ironmind/opencms/Main/captainsofcrush.html" style="text-decoration: none;"><span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.ironmind.com/ironmind/opencms/Main/captainsofcrush.html</span></a></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Alright. Well many more posts to come. Hopefully some funnier ones. Unfortunately I have not had a very hilarious day but sometimes I am funny...just fitness today though. I am about to go down some hamburger meat, chicken and rice! </span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">PS. Please feel free to ask any questions on lifting or nutrition I would love to try and help with anyones fitness goals. If I don’t know the answer to something I will try to point you in the direction of someone who does! </span></div>
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<span style="background-color: transparent; color: white; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Thanks!!!!</span></div>
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<span style="color: white; font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">~Sara</span><br />
<span style="font-family: Arial;"><span style="color: white; font-size: 15px; white-space: pre-wrap;">pics from today. </span></span><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br />
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