Tuesday, April 12, 2011

Quickie Workout Update

Great workout tonight.

Deadlift
175 x 5 (PR), 165 x 5, 155 x 5, 145 x 5. It was humid in the gym and I was having a helluva time holding the bar. Anyone have any gym-legal suggestions?

Leg Extensions
160 X 7, 150 x 5, 140 x 6 (I think this machine is off, I can't possibly do that much weight...will try the other one at the gym next week and compare, but some guy was hogging it up tonight...)

Weighted Chins
Bodyweight +20 lbs x 4 (PR), 17.5 x 4, 15 x 4, BW x 4- complete chins - near dead hang to chin above the bar. I even have a 12-year old and a bunch of strangers who witnessed it. lol. I'll do another video next week when I try to hit 6.

By the time I was done, I was DONE. My legs were trembling while I was doing chins...my abs were screaming when I was doing my chins...hell, they're still kind of irritated at me and I'm sitting on my butt in front of my computer right now. WOW. Feels so good. I really think now that I'm eating more protein and making better carb choices (i.e. no Oreos or wine) it's starting to pay off. I know, rocket science, right?

As an added bonus, I was in a really bad mood earlier and it's gone now. Even my daughter noticed. When we were leaving the gym she said, "Mom, you're in such a better mood when you workout." Perceptive kid. She deadlifted 40 lbs. She's learning form still. Don't want her to hurt herself. She also joined me in leg extensions, did 2 sets of 10 assisted chins with 10lb assist, and a ton of knee and leg raises. She's working hard and I'm proud of her. She'll be stronger than Mom soon enough!

Before I sign off for now, here's a little weightlifting humor for the old folks out there...Enjoy!

8 comments:

D said...

For deadlift: Straps or use a mixed grip (one hand palm in, the other palm out. Switch between sets).

Congrats on the new PR.

Jenn said...

Thanks D. I do use the alternate grip already. Wasn't sure if straps were a good idea or if I should just continue to work up slowly and increase my grip strength. The problem is the bars at my gym have like none of that spiky metal grip left they're so worn out.

Hobart Personal Trainer - James Kerrison said...

I assume chalk is out of the equation? Use the straps when you need to, in the mean time work on your supportive grip strength. It can't be too bad if it's not giving out on your chins as well. Work on dead hangs for time (1-2 sets) at the end of your workouts and it will come along pretty quickly.

Jenn said...

@James-Thanks. I'll start adding those at the end.

Richie said...

Hi Jenn
Congrats on your progress you look great and your numbers are really good for someone your size. My wife is looking to get into training after having our second baby a few months ago and Im trying to convince her weight training is the way to go so your blog will be great inspiration. Can you post what a typical workout week would look like for you? Tks and stay strong!

Jenn said...

Thanks Richie. A sample workout week can be found here: http://fitnesssafari.blogspot.com/2011/03/lift-like-girl-you-just-might-like-it.html

Lift heavy, eat a LOT of protein, and REST, REST, REST!

Frank said...

Deadlifts are "life". Nice work. But I'm even more impressed with how much you write! Bod and brain being stimulated. Winner winner...

By the way, learned about you from Martin. Good job.

Jenn said...

Chicken Dinner...

HaHa...Thanks, Frank. I'm a writer, what can I say? (see www.jenndiamond.com)

I'm a former journalist...now in the corporate world. Makes paying the bills a bit easier. The blog is a nice outlet for my non-business side.

I appreciate the support.

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