DE Bench

[Pam]

At least it was supposed to be a speed day. Didnt have much speed and an ego too big to take the weight down. I've been out of it for a while and need to realize I am going to have to work back up. That said here's my workout.

Cardio 15 minutes sprints (I could have and planned on going longer but my "new" shoes are just terrible. I need to go and get another pair. My feet were killing me after 5 minutes)

DE Bench

Flat speed bench w/chains 1x10x45 9x3x65(3 different grips)

Flat Tri Ext 1x15x12 2x15x15

Face pulls 1x15x60 2x10x72

Side Lateral Raise 3x15x5

Lat Pulldowns 3x12x60

Rotator Cuff (top 1/2) 3x15x5

Not much but I'm back into it. I'll only get 2 or 3 workouts in this week but I've got to start somewhere. I'm going to do an ME Squat tomorrow. Friday is really busy so that may be it for the week for me. It felt so good to be back at it. I've really missed this.

Shoulder was hurting a bit after my workout, from my speed bench, I should have taken that down. I didnt have near the speed I should have or did before. I wont let my ego get in the way next time.

I hope ya'll have been doing good. Where is everyone?? Jacks been the only one holding down the fort.

[jack]

That's right,I've been holding down the fort . May be a good "lookin" girl on here is just what this board needs and it looks like she's back. She does need to can the chains and check her ego at the door though . Try the bands with the tri extensions the next time,no additional weight but some good resistance at the top.

[fish]

sprints ? for warmups ?

I’ve been among the missing because,

1. I've been on the disabled list. I crashed the bike on a gnarly single track and took a bit of a hurt. Thank the turtle for helmets !!!

2. I would have to plot Jack's workouts to even try to understand his plan. I'm old enough to keep my mouth shut when I have know that I have no true clue .

If you have bike riding kids, or if you're a bike riding kid yourself, be reminded to concentrate hard on unweighing the front of the bike early if you need the wheel to release at the obstacle. Missed it on my last crash too. Duh ... Tuition is high in this school.

And while I'm on the subject, be sure to look where you want to go, and not at what you want to miss. This great rule works wonderfully. See the obstacle, pick the spot to hit to miss the obstacle, and focus on that spot. The wheel just goes there like magic.

Oh yeah, Pam, what do you mean by sprints for warmups ? I think I know that sprints for warmups are contraindicated.

keep the faith,

fish

[Pam]

Hi guys!

Jack, I wasnt going to use the chains but they were hanging so close to my bar. You shouldnt have hung them there Jack, its all your fault. No chains from now on...promise. And how do I add the bands to the tri ext? Did you send me a picture of that set up?

And just to brag...cause I know you wont Jack. Jack was in Minnesota last week and was able to stop over for a visit. We had a great time going over workout stuff. I learned that my form sucks on my box squats but thanks to Jack I at least know how to fix it now. He also showed me how to do quite a few exercises in ways that put a lot less stress on my shoulders. That said Jack is one strong man...solid muscle and you should see him on those ab slings...I'll get there one day.

Fish, nice to see you back too. I know sprints are normally not recommended before lifting but I usually make an exception on my speed days. Its more a fat burning day for me and I like to keep my heart rate up throughout the entire workout. I usually superset everything and dont stop until I'm done with my workout. I would have done another 15 minutes after my workout but I had to go and get my son from school. Hows that for a good excuse?

I hope you're feeling better after your fall. I'm not one for bikes, I hate wearing a helmet so I stick to walking. Are you all healed up now?

[jack]

Thanks for the compliments,not sure they're deserved but I'll take anything I can get.

As far as the bands and tri extensions just put the band behind your back and put your thumbs through the ends. I sent you a picture of these quite a while ago and there's also a picture in the exercise index on EFS.

[Nathan]

First of all, would someone tell me how to get past the 10 most rescent posts on this site?
Pam, I've decided to put calves back on my leg, ab day just as I was writing this post.
I have been taking creatine, just 5mg a day. When I first started I did notice more energy in my workouts and my gains have gotten somewhat quicker, my deadlift has gone up a good bit. . Im not sure when Im going to cycle off yet.

[Pam]

Nate I'm not really sure what you're asking. If youre not wanting to see the 10 most recent posts then I think you just dont click on it and click on the category you want to view instead. Probably not much help there am I?

Do you take the creatine on just the days you workout or everyday? I'm also curious how long before you workout do you take it. And for the final question, what do you take it with? I was reading that it gets in your system faster if you take it with a high glycemic drink like grape juice.

I never knew creatine gave you more energy. Jack did you notice that when you took it?

[jack]

Pam,you promised Nate you wouldn't say any more about the creatine .

It's been 9 months since I've take any creatine and the last 2 or 3 cycles I used it,I really couldn't tell a lot of difference in my strength gains. That's why I stopped using it. The first time I took it my bench went up 15#'s in 3 weeks and I did feel I recovered quicker between sets. The jury is still out on the creatine for me but I'll probably give it one more try in about a month and see what happens.

[Pam]

I didnt say anything negative about it though or try to pursuade him not to take it though So that doesnt count. Besides that, I'm a woman, he needs to get used to the fact that we change our minds all the time.

Did you actually gain more muscle while you were on it? Do you think it helped you recover enough that you were able to do more? That is the whole idea behind it right? Decrease your recovery time, speed up the processing of ATP so you can work harder?

The reason I'm asking is I thought I might...just might...and yes I can do this because I'm a woman and I gave birth 3 times...try it. I am so bummed by my strength loss in my upper body. I know anything I've lost on my lower body will come back fast but I've just been playing around with the idea. You know how I feel about supplements..and I just want to be careful.

There's my idea of not saying anything more about creatine.

Oh Jack, do you understand what Nate is asking about the 10 most recent posts? I think I'm being dense...no I'm not blonde...and feel bad that I cant help him.

By the way, I forgive you for mentioning that I would say anything about creatine.