GotAGrip Posted January 31, 2013 Share Posted January 31, 2013 When she did the pull ups, it was 22 total reps, not just one set of 22 reps. I'm glad - don't want her getting better than me at them :P 1 Quote Link to comment Share on other sites More sharing options...
Vanessa Posted February 1, 2013 Author Share Posted February 1, 2013 Jan 31: Leg day Leg Press: 105x10 120x8 135x8 Leg Curl: 40x10 45x10 50x10 Kick back: 20x10 25x10 30x10 Up 5lbs from last week/go up in wt next wk Back extensions: 3x15 reps with 10lb wt Personal Brag!!!: One month ago I started going to the gym with my son, dpc. The second time there he had me try the heavy cardio ropes. I could only get 1/2 the rope off the ground and in motion. I did it twice for about 10 sec each time. Today he had me do them again...I didn't want to, but I did. I had not done them for one month. I was able to get both ropes all the way off the ground and in motion for 20 seconds!!!! I did this 4 times and I loved it! Kicked my ass, but I loved it. Thank you Dylan! That made me feel great! I am actually getting stronger! 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 1, 2013 Share Posted February 1, 2013 Glad you had a personal victory today! Those small prs make all the difference 1 Quote Link to comment Share on other sites More sharing options...
Vanessa Posted February 1, 2013 Author Share Posted February 1, 2013 They really do Matt. I'm still riding high! Quote Link to comment Share on other sites More sharing options...
acorn Posted February 1, 2013 Share Posted February 1, 2013 I just wanted to say congrats on getting into the gym and getting to work. Looks like you are doing great work so far. The endorphins that come with hard training and getting PR's are pretty awesome and even little improvements add up to very big changes in the long run. Keep up the good work. - Aaron 1 Quote Link to comment Share on other sites More sharing options...
Tex Posted February 1, 2013 Share Posted February 1, 2013 I'm not so sure that the Romanian would be better for the ankles than the standard deadlift, but I'm nowhere close to any sort of expert on the subject, so someone might have better info on that. Here's a couple links to help explain it though. http://www.bodybuilding.com/exercises/detail/view/name/romanian-deadlift http://forum.bodybuilding.com/showthread.php?t=2641871&page=1 Hope that helps. Good luck with your training. 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted February 2, 2013 Share Posted February 2, 2013 The issue with her ankle isn't about health or safety, it's about flexibility. She is missing the ball bone in her ankle, so basically her foot and leg are kinda fused together. You wouldn't notice it if she was walking around, but if she starts to do a squat, it reaches a point where her heel comes off the floor. The reason for that is because there is no flexibility due to the fact that there is basically no joint in there. To do a deadlift, she has to reach down and grab the bar, and she can't do that. If she gets all the way down and grabs the bar, her heel is wayyyy off the floor, and that's just not safe. She can probably do a rackpull where the bar is around her knee, or a little higher, She can reach that before her heel comes up. With the RDL, you don't bend at the ankles, you bend at the waist. So her ankle never becomes a problem. It's kinda hard to explain and describe her ankle issue because it's unique to her and none of us can really appreciate what it's like. If I could get her to do a deadlift or squat I so would, it's just never going to happen. Quote Link to comment Share on other sites More sharing options...
acorn Posted February 2, 2013 Share Posted February 2, 2013 The issue with her ankle isn't about health or safety, it's about flexibility. She is missing the ball bone in her ankle, so basically her foot and leg are kinda fused together. You wouldn't notice it if she was walking around, but if she starts to do a squat, it reaches a point where her heel comes off the floor. The reason for that is because there is no flexibility due to the fact that there is basically no joint in there.To do a deadlift, she has to reach down and grab the bar, and she can't do that. If she gets all the way down and grabs the bar, her heel is wayyyy off the floor, and that's just not safe. She can probably do a rackpull where the bar is around her knee, or a little higher, She can reach that before her heel comes up. With the RDL, you don't bend at the ankles, you bend at the waist. So her ankle never becomes a problem. It's kinda hard to explain and describe her ankle issue because it's unique to her and none of us can really appreciate what it's like. If I could get her to do a deadlift or squat I so would, it's just never going to happen. Have you tried Sumo DL? Doesn't seem like much if any ankle flexion would be required with a wide sumo where you try to keep your shins vertical. - Aaron 2 Quote Link to comment Share on other sites More sharing options...
Vanessa Posted February 2, 2013 Author Share Posted February 2, 2013 Thank you Aaron and Tex! It is so great for me to receive this input and listen to what you guys have to say. As always, thank you to my son dpc. I am going to check out those links and have Dylan explain a Sumo DL is. Now I really need to work on my diet! Quote Link to comment Share on other sites More sharing options...
dpc Posted February 2, 2013 Share Posted February 2, 2013 Never thought of a sumo deadlift. That may work. Thanks man Quote Link to comment Share on other sites More sharing options...
GotAGrip Posted February 2, 2013 Share Posted February 2, 2013 Just be careful with any lunge style movements or romanian deadlifts etc - you don't want to lose balance and end up putting extreme weight on your ankle. Rack pulls and the sumo squats seem like the best idea. 1 Quote Link to comment Share on other sites More sharing options...
Mephistopholes Posted February 4, 2013 Share Posted February 4, 2013 (edited) What about rack pulls? Or cleans from an elevated starting position, like with the bar up on boxes? Maybe you could do rack pulls, but from lower than normal, as low as you can get to the ground before flexibility becomes an issue. Edited February 4, 2013 by Mephistopholes 1 Quote Link to comment Share on other sites More sharing options...
Vanessa Posted February 4, 2013 Author Share Posted February 4, 2013 Feb 3: Push day Push ups: 20 modified DB shoulder press: 10x12 10x12 10x12 15x10 DB side raise: 8x12x3 reps Front DB raise: 10x12x2 reps; 15x12x1 Tricep extensions: 40x10x1; 50x10x2 Cardio ropes x 2 x 20 seconds Stairmaster: 7 min; level 6 Quote Link to comment Share on other sites More sharing options...
Vanessa Posted February 5, 2013 Author Share Posted February 5, 2013 2/4/13: Pull Day Assisted pull ups; 23 (10,5,5,3) @ 120lb assist Pull downs: 55x12 60x12 65x10 DB row: 2 sets 10x10; 15x20 Face pulls: 2 sets 50x15; 60x20 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 5, 2013 Share Posted February 5, 2013 Vanessa, are there exercise bands at the gym you train at? If so I suggest you loop them around them around the pull-up bar and put your foot through the other end to give you a boost up instead of use the assist machine. It is a more natural motion with the bands, and helps you where you will be weakest. 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted February 5, 2013 Share Posted February 5, 2013 Vanessa, are there exercise bands at the gym you train at? If so I suggest you loop them around them around the pull-up bar and put your foot through the other end to give you a boost up instead of use the assist machine. It is a more natural motion with the bands, and helps you where you will be weakest. I'll answer this because I'm awake and she's not. And I'm bored. And I know better than her. I don't think there are bands. I've never seen any, but the trainers do have a special little area that might ahve some, but we aren't allowed to touch any of the equipment. And idk if my mom could do it even with the band. Quote Link to comment Share on other sites More sharing options...
GotAGrip Posted February 5, 2013 Share Posted February 5, 2013 Vanessa, are there exercise bands at the gym you train at? If so I suggest you loop them around them around the pull-up bar and put your foot through the other end to give you a boost up instead of use the assist machine. It is a more natural motion with the bands, and helps you where you will be weakest. I'll answer this because I'm awake and she's not. And I'm bored. And I know better than her. I don't think there are bands. I've never seen any, but the trainers do have a special little area that might ahve some, but we aren't allowed to touch any of the equipment. And idk if my mom could do it even with the band. I learnt one-arm pull ups by just focusing on the negatives, learning to lower myself slower and slower without ever actually attempting the concentric part of the move. After a while I tested it and BAM! She could do the same with the double-handed version. 1 Quote Link to comment Share on other sites More sharing options...
Jedd Johnson Posted February 6, 2013 Share Posted February 6, 2013 Pulling fo ryou to stick with it and accomplish your goals! 1 Quote Link to comment Share on other sites More sharing options...
Vanessa Posted February 8, 2013 Author Share Posted February 8, 2013 Jedd and GetaGrip...Thank you. You guys that comment, give me hints and give me encouragement keep me going. I had a rough couple of workouts, but yesterday went much better. As always, thank you dylan and matt. So here's yesterdays workout...First though, I apparently am not listing my workouts correctly. So prs; pounds. reps, sets 2/6/13: Leg press 105x10x1 120x8x1 135x8x1 Leg Curl: 40x10x1 45x10x1 50x15x1 Kickbacks: 25x10x1 30x10x1 40x10x1 (go up next week on kickbacks) Sidebends: 25x12x2 Prowler x 2 So I'm in San Diego now and I cannot slack off. I'll be at the gym tomorrow. 1 Quote Link to comment Share on other sites More sharing options...
Vanessa Posted February 10, 2013 Author Share Posted February 10, 2013 Jan 10th Push day: Chest press:45x10x1; 50x10x1; 60x6x1 DB shoulder press: 10x12x1; 15x10x2 DB side raise: 8x10x1; 8x12x1; 8x15x1 Front DB raise: 10x12x1; 15x12x2 Tricep extension: 40x10x1; 50x10x2 Side bends: 25x12x3 Stairmaster: Level 9 x 10 min In San Diego and the gym I went to really leaves a lot to be desired. The one I belong to in Minneapolis is much nicer. Heck, two out of three of the H2O fountains didn't even work. So, absolutely nowhere to do push ups. If there hadn't been a class going in the yoga room I could have used it, but otherwise no place to do them. Did the chest press instead, but once again I didn't like the only machine they had to do them. The bar was weird and I felt like I was too short to do them properly. Sucked. Going to try a different gym on Tue. Quote Link to comment Share on other sites More sharing options...
dpc Posted February 11, 2013 Share Posted February 11, 2013 Now you see why most machines suck. Just do the push ups. Anywhere. If there was floor space then you can do push ups. Do them inbetween machines or in walk ways. Do them in the lobby. The locker room. Anywhere. Hell you're in San Diego, go outside and do them . 1 Quote Link to comment Share on other sites More sharing options...
Vanessa Posted February 21, 2013 Author Share Posted February 21, 2013 (edited) I've been slacking on posting and I can't do that. I'm still in San Diego and I really hate this gym. Feb 13: pull day: Pull downs: 50x12x1; 62.5x14x2; 75x9x1 DB row: 10x12x2; 15x17x1 Face pulls: 40x15x1; 45x12x1; 50x10x1 DB curls: 10x12x2; 15x15x1 Elliptical: 15 min Feb 15: Took a 2 mile walk at a brisk pace Feb 17: Legs Leg press: 100x12x1; 120x10x1; 130x10x1 Leg Curl: 40x10x1; 50x10x1; 60x8x1 Kickbacks: 25x10x1; 30x10x1; 40x10x1 Back extension: 15x3x3 with 10lb wt Edited February 21, 2013 by Vanessa Quote Link to comment Share on other sites More sharing options...
MattM Posted February 22, 2013 Share Posted February 22, 2013 Good to see you posting again! 1 Quote Link to comment Share on other sites More sharing options...
Vanessa Posted February 25, 2013 Author Share Posted February 25, 2013 2/24 Push: 20 assisted push ups DB shoulder press: 10x12x1; 15x12x2 DB side raise: 10x10x2; 10x15x1 (did these one arm at a time. normally I would use 8lb wts, but none were available) Front DB raise: 10x12x1; 15x12x2 Need to get home so that dpc can whip me into shape! Quote Link to comment Share on other sites More sharing options...
dpc Posted February 25, 2013 Share Posted February 25, 2013 Here is some motivation for you. Watch the video http://asp.elitefts.net/qa/training-logs.asp?qid=184916&tid=124 1 Quote Link to comment Share on other sites More sharing options...
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