818 replies to this topic

[Suzanne Hedman]

Newest member to Wild Iron Gym -- Wahoo.

8/4/09 - ME DL/Squat workout:
I've been wearing a pair of large Titan groove briefs to give me just a little support in the hips recently when I squat along with knee sleeves.
Squat:
bar x 10 x 1
5x1 of 135 plus doubled mini bands (equates to additional 90 pounds at top)
2x1 of 155 plus doubled mini bands
1x1 of 165 plus doubled mini bands
1x1 of 175 plus doubled mini bands
tried for 185 plus doubled mini bands -- failed

Glute Ham Raise
15x1
15x1 (mini band)
10x2 (purple band)

Leg curl with purple band - 15x3

Dimmel DL (spelling??? similar to a Romanian DL but you don't arch your back): 135x20x2

Pulled tire who knows how many feet...at least Becky was kind enough to come out and hand me her belt (much easier to wrap the rope onto the belt than holding it in my hands)

8/5/09: Back assistance/Abs
Back assistance always includes 4-6 exercises
Bar shrugs = 115x10x1, 135x10x1, 145x8x2
Bent over rows (I don't let bar touch floor) - 115x10x3
Overhand pull ups - three sets of whatever
Seated rows - 120x10x3 (full stretch)
KB rows - 35x10x3

Abs - decline bench with weight, lumberjack, leg raise

Also used weighted vest (15lbs) when taking the girl on her daily three mile hike today. I only do this on assistance or non lift days.

[Marcus]

Is this going to be your log then? I can delete the other one if you want.

[Suzanne Hedman]

Yes, please delete the other one...I should not have been on this forum while I was doing other stuff. Thanks!

[Suzanne Hedman]

08/06/09 - ME Bench
While I sat in a parking lot of traffic playing with my Facebook, my patience remained because I knew I was going to train. It took almost 45 minutes to travel five miles, but I got to Wild Iron ready to train with everyone.

Warmed up with the bar at various grips, did other miscellaneous shoulder warm-ups. When I shirt up, I go straight to my shirt after I warm up with the bar.

No boards (reps x sets):
135 x 5 x 2
185 x 1 x 1 (about a one-board away from touching)

Went to a two-board (reps x sets):
205 x 2 x 1
225 x 2 x 1
235 x 1 x 1

Since I got to WI so late, I didn't have time to do any assistance. I'll do all that on Sunday's DE bench day.

08/07/2009 - three mile trail hike with my dog, Isabaela (we do this every morning). The hike takes about an hour.

[Suzanne Hedman]

08/08/2009 DE Lower
Primary Exercise: Speed squat. Walking out with chains gives one the feeling as if they're walking around on a cruise ship. This took many sets to get used to.

Bar + Chains = 95 x reps x sets (onto a 12 inch box)
95# x 5 x 1
145# x 2 x 1 (too slow)
115# x 2 x 8 (started getting used to the chain movement by the 8th set)
135# x 2 x 2

Speed DL (reps x sets)
135# + 200# band tension at top x 5 x 3

KB Swing: 16kg x 20 x 3
Ab roller: 15 x 3
GHR: 15 x 3 (no added weight)
Band knee/quad extension: blue band x 15 x 3

08/09/2009 DE Upper
Speed bench (reps x sets):
65# + monster minis x 3 x 3 (close grip)
75# + monster minis x 3 x 3 (medium grip)
75# + monster minis x 3 x 3 (wide grip)

Circuit (reps x sets):
Face pulls with band: mini band x 15 x 3
KB Snatch: 12kg x 5 (per side) x 3
KB Bicep Curls: 6kg x 10 (per side) x 3

Push Ups - from decline bench: 20 x 3

Circuit (reps x sets):
KB Clean/Press: 12kg x 5 (per side) x 3
KB Halo: 12kg x 5 (per side) x 3

Crazy Bar (this is one crrrr-a-zy bar):
crazy bar + 30# x 20-30 reps x 2 sets
crazy bar + 40# x 30 reps x 1 set

[Suzanne Hedman]

ME Lower day -- deadlifted raw from floor using a jessup bar

Raw Deadlift (weight x reps x sets)
bar x 10 x 3
135 x 5 x 2
185 x 2 x 1
205 x 1 x 1
225 x 1 x 1
245 x 1 x 1
265 x 1 x 1
275 -- no good

Front squats (used the harness, very cool aparatus)
65 x 10 x 1
85 x 5 x 3

Sled drag sprints
35 x 50 yards x 1
60 x 50 yards x 1

Superset:
GHR - green band x 10 x 3
RH - 340 x 15 x 3

Abs on roman chair.

[Suzanne Hedman]

08/12/2009 - Back Assistance
8-10 reps x 3 sets of the following:
1. Barbell shrugs - 135#
2. Bent over rows - 115#
3. DB rows - 40#
4. Overhand pull ups
5. Seated rows - 120#

[koyongi]

I missed you today!

[Suzanne Hedman]

08/15/2009: DE Lower day

Box squats on 14 inch box (reps x sets)
Bar x 10 x 2
95 x 5 x 1
95 x 2 x 2 (with 50# chain)
115 x 2 x 8 (with 50# chain)

Speed Deadlifts
135 x 5 x 1
185 x 5 x 3

Circuit
GHR - 15 x 2 (no band tension)
RH 340# - 15 x 2

KB Swing - 16kg x 20 x 3
Roman Chair - 20 x 3
Band leg ext (per leg) - 20x1, 30x1, 40x1

[koyongi]

The chain squats are looking much better, but we just did them a week ago!

[Suzanne Hedman]

I had to get the hang of them...they are also much easier to do on a 14 in box than 12 in box!

[Suzanne Hedman]

08/16/2009 - DE Upper

Speed floor press (reps x sets)
bar x 10 x 2
95 x 3 x 9 (varied grip width -- close, medium, wide)

Tri dips x 10 x 3

Circuit:
KB Snatch - 12kg x 6/side x 3
KB Clean/Press - 12kg x 6/side x 3

KB Bicep curls - 6kg x 10/side x 3
Pretty girl flys - 10 x 3
Push ups from decline bench - 20 x 3

Face pulls - 10 x 3

[Suzanne Hedman]

08/18/2009 - ME Lower

Good Mornings - SSB suspended from chains, on four inch box
(reps x sets)
bar x 10 x 1 (bar = 60#)
110# x 6 x 1
150# x 6 x 1
200# x 5 x 1
240# x 3 x 1
330# x zero x zero
290# x 1 x 1

Deadlift with bar weight on four inch boxes
(reps x sets)
135# x 5 x 1
185# x 5 x 2
225# x 5 x 3

Reverse Hyper: 340# x 15 x 3

Glute Ham Raise: 15 x 3 (no band tension, body fatigued)

Abs w/ weight (roman chair): 20 x 3

[Suzanne Hedman]

08/19/2009 - Didn't do any of my back assistance. I was still fried from Tuesday's workout.

08/20/2009 - ME Upper

Bench (wore bench shirt today)
(reps x sets)
warm ups included:
bar + 100# band tension x 3 x 2

Put shirt on:
Two board press
95# + 100# band tension (195#) x 3 x 1
115# + 100# band tension (215#) x 3 x 1
135# + 100# band tension (235#) x 2 x 1
165# + 100# band tension (265#) x 1 x 1

No board - to chest:
185# x 1 x 1

Two board (no bands)
240# x 1 x 1 (came up easily following all of the band work)

Assistance:
Plate raise: 25# x 10 x 5

[Marcus]

Hooray for free PR's!

[GordonL]

really diggin those workout pants in the video:) can u get becky a pair?

[Suzanne Hedman]

You'll have to ask Becky yourself.

[Suzanne Hedman]

Nothing better than a PR at WI...

[Suzanne Hedman]

08/22/2009 - DE Squat/DL

Box Squats - 13" box using chains (we set it up where the chains were fully extended off the floor so we would get the full chain weight at top)
(reps x sets)
bar + 100# chains x 3 x 2
65# + 100# chains x 2 x 1
75# + 100# chains x 2 x 10

Deadlift
(reps x sets)
135# x 5 x 1
185# x 3 x 1
225# x 3 x 6

Band leg extension x 50/leg x 3/leg

Abs

Dragged tire one lap walking forward
Dragged tire one lap walking backward


08/23/2009 - DE Upper (begin deload week)

Bench (to chest)
(reps x sets)
bar x 10 x 3
95# x 3 x 1
95# x 5 x 3

KB Circuit:
KB Snatch - 12kg x 5/side x 3
KB Clean/Press - 12kg x 5/side x 3
KB High Pull - 12kg x 5/side x 3

DB Bench: 40# DBs x 8 x 3

DB Tris: 25# DBs x 20 x 3

Face Pulls: 50# x 15 x 3

Overhead Tri Pulls: 50# x 10 x 3

Bicep Curls: 6kg KB x 10/side x 3

[Suzanne Hedman]

08/25/2009 - ME Lower (Deload)

Good Mornings with a really cool SSB (SSB is 40" off floor)
(reps x sets)
SSB (80#) x 10 x 2
130# x 10 x 2
170# x 10 x 5

KB Swings - 16kg x 20 x 5
GHR - 15 x 3
RH - 340# x 15 x 3
Abs - 20 x 3
Band leg extension - 25/leg x 3

I'm now going to eat some meat that Brad cooked. I assume it's beef, but with him it could be goat or buffalo. He has served this with a hot yogurt sauce (pretty good) and a savory whole wheat pancake. I generally avoid carbs at night so will only take a couple of bites of the pancake so he doesn't get sad.