Sammie Jo's training log

So this is all new to me because I normally write down on paper.  But I will try to keep this updated.  Kinda just getting back into the groove of lifting right now so these won't be very long.

Today DL's:
warm up 30 min cardio of jogging and stretching

CV DL
3x6 @ 95
3x4 @ 115
3x3 @ 120

Step ups with 15lb DB about 100
Ab workout

Welcome!

Also: "Elite."

KKeough wrote:

Welcome!

How are you always able to get the first spot?

because admin

Chris Anderson wrote:

because admin

I am admin too

KevinAlvy wrote:

Chris Anderson wrote:

because admin

I am admin too

Not anymore. Furnace is Admin; I removed you, because that's his call now (as Prez). You'll have to request him for it.

omfg lol




so much power

lmao

goes to show how much I used it

KKeough wrote:

KevinAlvy wrote:

Chris Anderson wrote:

because admin

I am admin too

Not anymore. Furnace is Admin; I removed you, because that's his call now (as Prez). You'll have to request him for it.

Requesting shadow admin powers

First time lifting in the field house. It got really busy while I was there.  But anyways here's what I did.

Warm ups

Bench:
6x6 at 65

Lat pull downs 3x8 @ 60
DB Pulls 30 @ 25

Ab Work

Also played volleyball before hand as kind of a warm up

Do you normally train in the field house, or do you go somewhere else? Janis and I are usually at the CRWC from 4-6:30ish most every day.

KKeough wrote:

Do you normally train in the field house, or do you go somewhere else? Janis and I are usually at the CRWC from 4-6:30ish most every day.

No I thought I would go see what there was up there. I have Volleyball every tuesday thursday there anyways.

Squats from friday and DL's from today:

Friday Squats at home gym so not a lot of accessories to do there

Warm ups of stretching, RDL's and front squat with bar
3x6 at 95
3x4 at 115
3x2 at 135
bicep curls with 20's
35lb db pulls

Today:

Warmup volleyball(cardio), stretch and RDL's
Deficit Deadlifts
3x6 at 95
3x4 at 105
3x2 at 115
Don't really know what the machines were and what the workout was but all were upper body work. Then ab work out.

So this will have Friday and todays workout.
10/4
Bench Day
65 3x6
70 3x4
75 3x2
DB pulls w/ 25 3x10
DB rows w/ 15 3x10
Ab workout

10/6
Squat Day
RDL warm ups
95 3x6
115 6x3
Step ups 5 1min intervals with 15's
Ab workout

Next time you're around the CRWC, say hello! We see you at the gym sometimes, but I don't think I've met you yet.

10/10 Dead lifts

Warmed up with RDL's
Reg. Dead lifts
95 2x6
115 5x6
125 2x4

Leg Extensions 5x8 @ 50
Leg Curls 5x8 @ 50

I saw you today and waved but i wasnt sure if you recognized me. I felt awkward

Broceidon wrote:

I saw you today and waved but i wasnt sure if you recognized me. I felt awkward

No I recognized you.  I try to stay in my zone working out with music so sorry if I didn't waive back.

Sammie Jo wrote:

Broceidon wrote:

I saw you today and waved but i wasnt sure if you recognized me. I felt awkward

No I recognized you.  I try to stay in my zone working out with music so sorry if I didn't waive back.

Cold-blooded.

Broceidon wrote:

I felt

Negged for feeling.

i know that feel

KKeough wrote:

Cold-blooded.

I'm really not! It's hard being in a new gym I guess but I will "warm up" in a few weeks when I get used to lifting there.

Sammie Jo wrote:

KKeough wrote:

Cold-blooded.

I'm really not! It's hard being in a new gym I guess but I will "warm up" in a few weeks when I get used to lifting there.

I know--I'm just giving you a hard time is all. Training at a new gym can be very difficult to start, especially one as crowded as the CRWC.

10/11
Squats

3x6 @ 95
4x4 @ 115

lunges with 15lb DB's
Leg press 5x10 @ 80