Rack pulls:
225 lbs. (102 kg) 3 x 3
275 lbs. (125 kg) 1 x 1, 1 x 2
315 lbs. (143 kg) 1 x 1

Pullthroughs:
100 lbs. (45 kg) 3 x 10

Standing cable crunches:
100 lbs. (45 kg) 3 x 25

Cable station sidebends:
100 lbs. (45 kg) 3 x 10

Comments: +5 minutes HIIT biking. Hellz yeah. Kinda clipped the boys with that last rack pull, but I finished it. Left elbow's feeling a little tight and may be slightly swollen; luckily, I don't have to use it again until Wednesday. Tonight's and last night's workouts warranted going to the Waffle King after the gym. Double bacon cheeseburgers and piles of hashbrowns kick ass. Good god I left a lot of ass/leg sweat on that bench.

I apologise for the lack of recent activity, but I am slowly but surely moving to the big city this week (which one? guess), and therefore have been engaging in active warfare with my own body.

You know, the kind where I force my body to lift 3 x 30-ish lb bags up five flights of stairs and along several blocks every few days, and in return my body... um... stops working properly.

While at first I responded with an acute mental meltdown, I have since come to find these symptoms comical (I think it's the madness talking). For example...

Random Quakes: it's like my body is frigging California or Japan or some such! Every time I try and use my muscles, they respond with uncontrollable tremors, frequently causing me to drop whatever I am holding and/or spill boiling hot tea all down my front! Hilarious!

Dizziness: while getting my hair cut, I nearly passed out face-first into pointy scissors! It was awesome. Also, I am pretty sure that my vertigo lead to some head-bobbing which the stylist was unprepared for, and so it's likely that I have some layers at the back which make me look like a 4 year-old's Barbie doll! SO funny, right?

Back, Shoulder, Arm, and Neck Pain: I have had an itch on my back for the past two days, but my arms hurt from carrying heavy things, so I keep having to rub myself against one of the many boxes around our flat! Also, sitting down hurts so much that my eyes water involuntarily! Off the hook BRILLIANT!

Total Disassociation from my Body: It's like I am a parasite infecting my body, and my body has just realized this, and has decided to forcibly eject me from its fleshy casing. Seriously. I mean, I am discussing all of these ailments here and now, but to be honest, the only way I am not passed out groaning on the bathroom floor (anymore) is because I am now only dimly aware of this pain, as if someone else has informed me of it, and I am not actually experiencing it first hand. Like I am watching someone else go through this, and going, man, that would hurt. Sympathy pains, for my self. Woo! Worth a chuckle!

Nausea: I just vomited!! Ahhh hahahaha what a f*cking LAUGH!

My sides, they hurt... along with the rest of me! Tee hee - ow!

These symptoms have been at their worst today, I think because I carried a 34lb box on the 15 minute walk into town, and then wandered about town with it for another 10 minutes or so after work. This may not sound like much to some of you, but keep in mind: I am not in shape. Like, at all. I don't "lift" things, or "exercise". I walk around a lot, and clean a lot, and that's about it. So, for me, having only the day before hoisted 90+ lbs of my own shit between cities and up 5 flights of stairs, and then carried a bookshelf up four flights of stairs, this is pretty much the single most painful experience of the last 12 months.

And then I vomited, several times. If you know me, you know this: vomiting is the devil. I know it sucks generally, but as anyone who has seen me hungover can attest to, I will literally turn green and pass out from the toxins in my body rather than allow my stomach to expel them according to its want.

I think I have vomophobia, or something. Fear of the vom. Anyway, for me to be sick is, also, a big deal.

I am hurting right now, and just wanted to share the ordeal to the delight of my readers while waiting for my sheets to dry so I can pack them.

Cheers!

BB bench:
135 lbs. (61 kg) 1 x 10
185 lbs. (84 kg) 1 x 2
225 lbs. (102 kg) 4 x 1

Bent-over rows:
95 lbs. (43 kg) 1 x 10
95 lbs. (43 kg) underhand grip 1 x 10
135 lbs. (61 kg) 1 x 8
135 lbs. (61 kg) underhand grip 1 x 8
185 lbs. (84 kg) 1 x 3
185 lbs. (84 kg) underhand grip 1 x 3

Dips:
Bodyweight -112 lbs. (51 kg) 1 x 10
Bodyweight -100 lbs. (45 kg) 1 x 6
Bodyweight -88 lbs. (40 kg) 1 x 4
Bodyweight -76 lbs. (34 kg) 1 x 4

Lat pulldowns:
150 lbs. (68 kg) alternating over and underhand grips 4 x 6

Triceps pressdowns:
100 lbs. (45 kg) between/after pulldown sets 4 x 10

Comments: GODDAMN. I need to do this more often. Sure, my bench wasn't that great (and I figured out why - I haven't been training my triceps directly), but I feel AWESOME and like I actually accomplished something. :D

Leg press:
255 lbs. (116 kg) 4 x 10

Standing cable crunches:
100 lbs. (45 kg) 3 x 25

Cable station sidebends:
50 lbs. (23 kg) 1 x 10
100 lbs. (45 kg) 2 x 10

Comments: +10 minutes HIIT biking.

Not feeling TOO bad about this, considering the lack of sleep and food today. Now to stay up a few more hours and play Civ4.

With so many instructional clips available on sites like YouTube, there's no excuse for this. One of my favorite series is by Travis Erickson, the manager of the strength centers at University of Wisconsin at La Crosse. Travis presents each exercise in a concise, educational, and motivating way that has helped me with my technique for several routine staples, and taught me a few new exercises as well. Here he shows us the right way to deadlift:

Maintenance Mode

Der Rechthaber is currently undergoing scheduled maintenance.
Please try back in 2040 minutes.

Sorry for the inconvenience.

2040 Minuten? 34 Stunden? Sind Sie im Celebrity Rehab, Michi? ODer machen Sie eiun Rundumlifting?

*Tri-set these three exercises ( do one set of pushups and then immediately do a set of rows and then immediately do a set of curls and repeat with out rest until all sets are completed)

Again this routine is meant to allow you to lift more weight than you normally could in a traditional split. So use that, load up the weight on the biceps you will be able to do more than you normally could when working out the bi's at the end of a routine.

The chest exercises in this routine are traditional exercises that will hit the entire chest especially the dips at the end do your best to lower yourself as slow as possible all the way down until you feel the stretch this will really help to recruit and work all the muscle fibers in your chest.

The shoulder exercises consists of two compound exercises that focus on the front and middle deltoids so when you do the rear delt fly whether with dumbbells or on the pecdeck be sure to load of the weight and do as many reps as it takes to feel a burn in your rear deltoids

The bicep exercises are what this routine is built for by the time you get to them your upper body should be pumped with blood and your biceps should be relatively unworked so now you can load up the weight and hit them hard. On the dumbbell curls be sure to fully supinate your hands in the up position so that your pinkie is higher than your thumb.

The triset at the end is a burn out afterwards your entire upper body will be flushed with blood. Just remember that the point of the triset is speed no rest between sets no rest during sets pump out the reps and move on with no changing of the weights or stopping for any reason.

And finally remember that controlled movement is where progress will be made with each exercise focus on the muscles you are working and try your best to feel them working and concentrate on that feeling

Give it a try and let me know what you think

Noteworthy achievements:

• My biceps are sore.  I lifted them yesterday.  They never ever get sore anymore.  They are sore.  YAY!
• Ten miles friday, cross training 9.7 miles mountain climber yesterday, Twelve miles today.  Makin money for "THE HUMANRACE"...see nike.com
• Made gorgeous salads with mama

• Cleaned out the damn fridge...yes, we love condiments!

Hope your weekend is marvelous!

We are off to do a bit of shopping...YAY!  This girl loooooves shopping.

Rack pulls:
225 lbs. (102 kg) 3 x 3
275 lbs. (125 kg) 1 x 2
315 lbs. (143 kg) 1 x 1/2, 1 x 1

Pullthroughs:
100 lbs. (45 kg) 3 x 10

Cable station sidebends:
50 lbs. (23 kg) 1 x 10
70 lbs. (32 kg) 1 x 10
100 lbs. (45 kg) 1 x 10

Hyperextensions:
3 x 10

Comments: +5 minutes HIIT biking.

That's more like it. Also, increasing the range of motion on those pullthroughs (compensating for the limited weight - the stack only goes to 100) very well may have crippled my ass. In the good way, though, not like anal rape.

BB bench:
185 lbs. (84 kg) 1 x 2
225 lbs. (102 kg) 5 x 1
135 lbs. (61 kg) 3 x 3

Bent-over row:
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10
155 lbs. (70 kg) 2 x 10

Standing DB shoulder presses:
35s (16 kg) 2 x 10
40s (18 kg) 1 x 8

Lat pulldowns:
150 lbs. (68 kg) 4 x 6

Comments: No cardio, because I was exhausted and fucking hungry.
Jesus, STILL weak? Come on, muscle memory! Maybe I need to start keeping the physical log again. Which I will when I start the Westside stuff. Speaking of, I need to order my stuff if I want it to get here by then.

Leg press:
230 lbs. (104 kg) 4 x 10

Standing cable crunches:
100 lbs. (45 kg) 3 x 25

Sidebends:
60 lbs. (27 kg) 1 x 10
65 lbs. (29 kg) 1 x 10
70 lbs. (32 kg) 1 x 10

Comments: +10 minutes HIIT biking. What the hell, is my lower body really THAT weak?

I just got back from a gym adventure with my boyfriend, who has kindly risen to the challenge of being my personal trainer.  At first I was terrified of working out with him, but I eventually got used to the idea.   It took a lot of convincing that my pit stains and flushed face would look, "cute."  True to his word, he continues to use the word "cute" to refer to my abject grossness.  Clearly, he's a keeper.

This new push to get back in shape is a little bit different than my usual, "yeah I'd like to lose weight and get in shape but I'm really busy..." approach.  The reason:  the dress.

This is the dress I will be wearing in my friend's wedding in April.  I think it's pretty cute, but unfortunately, I was not designed to look good strapless.

I was told, by someone who has seen the dress in person, that it is great because the shape of it covers all of your flaws.  They obviously were referring to flaws in the butt and thigh area, ignoring that whole back/shoulder area.

I don't know about you, but I refuse to be "that girl" walking down the aisle sporting back flab. Don't even lie, you know what I'm talking about.

This is why this gym routine is so different.  For the first time I will be lifting weights to tone, tone, tone in addition to butt-busting cardio.

I feel great right now, but tomorrow I am pretty sure I wont be able to lift my arms above my head. After only two days of lifting, I am still in disbelief that it is actually supposed to make you this sore.  Ouch!

This dress may just be magical, though, because each time I wince with pain I imagine myself in it with perfectly sculpted shoulders, arms, and back.  This is my first wedding, and I'm gonna do it right!

Rack pulls:
225 lbs. (102 kg) 1 x 1
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 1 x 1/2, 1 x 1
315 lbs. (145 kg) 1 x 1/2, 1 x 1

Pullthroughs:
100 lbs. (45 kg) 3 x 10

Standing cable crunches:
100 lbs. (45 kg) 3 x 25

Sidebends:
55 lbs. (25 kg) 1 x 10
65 lbs. (29 kg) 1 x 10
70 lbs. (32 kg) 1 x 10

Comments: +5 minutes HIIT biking. Feeling a little stronger than last night, but not much. I need to work on my grip a little for the sidebends. Luckily, the sidebends help to work my grip a little!

Bent-over row:
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10
175 lbs. (79 kg) 4 x 6

Standing dumbbell presses:
40s (18 kg) 3 x 6

Lat pulldowns:
130 lbs. (59 kg) 3 x 7

Comments: Bleh. There was some other screwing around with a couple of triceps exercises, but they're not worth recording. Bleh, I say.

Leg press:
205 lbs. (93 kg) 3 x 10
205 lbs. (93 kg) 1 x 15, pause 5 x 3

Standing cable crunches:
100 lbs. (45 kg) 3 x 25

Sidebends:
50 lbs. (23 kg) 1 x 10
60 lbs. (27 kg) 1 x 10
70 lbs. (32 kg) 1 x 10

Comments: +10 minutes HIIT biking. I don't know if I mentioned it, but it looks like we'll be starting the Westside stuff again September 22. That should be a slap and a tickle.

Lifting by Bunny Glamazon

"Rack" pulls:
225 lbs. (102 kg) 1 x 1
275 lbs. (125 kg) 1 x 1
315 lbs. (143 kg) 3 x 1/2
225 lbs. (102 kg) 1 x 3

Pullthroughs:
100 lbs. (45 kg) 3 x 10

Standing cable crunches:
100 lbs. (45 kg) 3 x 10

Sidebends:
50 lbs. (23 kg) 1 x 10 each side
60 lbs. (27 kg) 1 x 10 each side
70 lbs. (32 kg) 1 x 10 each side

Comments: + 7 minutes of HIIT biking. "Rack" is in quotation marks because we just put the bar across some benches which happened to be around the proper height. Missing that 315 pissed me off. NEXT WEEK. :x The cat was there again, though. :D :D :D

BB bench:
135 lbs. (61 kg) 1 x 6
185 lbs. (84 kg) 1 x 1
205 lbs. (93 kg) 1 x 1
225 lbs. (102 kg) 1 x 1
245 lbs. (111 kg) 1 x 1/2 (completed the rep, but not without a little help about halfway up)

Bent-over rows:
155 lbs. (70 kg) 4 x 7

Incline bench:
135 lbs. (61 kg) 3 x 10

Lat pulldowns:
130 lbs. (59 kg) 3 x 10

Comments: I lost a lot of strength in those three weeks off. :shock:

Leg press:
225 lbs. (102 kg) 4 x 10

Calf presses?:
225 lbs. (102 kg) 1 x 25

Standing cable crunches:
100 lbs. (45 kg) 3 x 20

Sidebends:
60 lbs. (27 kg) 1 x 10 each side
65 lbs. (29 kg) 1 x 10 each side
70 lbs. (32 kg) 1 x 10 each side (I didn't even go that heavy with them at Excel!)

Comments: + 10 minutes of HIIT biking. I'm going to be dead tomorrow. Also, new plan: Until I get the hang of this "new" squat technique, it's gonna be high reps for squats and low (maybe even singles) for deadlifts. My legs are gonna swell up like fat rats.

EDIT: OH YEAH, AT WEIGH-IN BEFORE LIFTING I WAS 260 LBS. (118 KG) WHICH IS JUST 10 LBS. (4-ISH KG) FROM MY SHORT-TERM GOAL AND 60 LBS. (27 KG) FROM MY WEIGHT ON JANUARY 1ST. :shock: :shock: :shock: :shock: :shock:

My results:

Level 1 = 27; 60 seconds rest

Level 2 = 17; 60 seconds rest

Level 3 = 20; 60 seconds rest

Level 4 = 17; 120 seconds rest

Level 5 = 30; END!

Quite a nice burn in my arms and I feel good.  I htink I might like this challenge.

La condanna di  doversi amare fino alla fine

di Wildgreta

Si susseguono le nauseabonde cronache su Silvio e Veronica. Oggi tocca al Corriere della Sera, con questo articolo di Maria Latella. Lascio a voi il giudizio sull'articolo ma mi permetto di dare un consiglio a Lady Veronica: basta con i ritocchi leggeri, basta con i filler che si fanno per evitare il lifting. Meglio fare n intervento radicale, piuttosto che apparire come una maschera gonfia e deformata di ciò che si era vent'anni prima. I soldi non mancano, le conoscenze neppure.
Veronica e Silvio, l'estate del gran ritorno «Rimasto male chi credeva divorziassi»
Le foto della coppia mano nella mano e il cambio di look della riservatissima first lady

Sono più o meno quindici anni che Silvio Berlusconi sacrifica l'agosto per tutti noi. Per noi che lavoriamo nei giornali, intendo. Un'estate si offre, forse inconsapevolmente, ai fotografi in compagnia di una bella squadretta di amici. Tutti in candida divisa, tutti di corsa sul curatissimo prato di Bermuda.

Qualche anno dopo, sempre d'agosto, non più amici ma sempre e comunque in compagnia. Passeggia (altro curatissimo prato) nel parco di villa Certosa con la prima graziosa fanciulla di una serie che presto diverrà numerosa . Passano le estati, ma Berlusconi continua a lavorare per noi: c'è la bandana che fa sgranare gli occhioni di Cherie Blair, ci sono le festone sarde però con ballerine cubane, c'è insomma sempre e comunque una notizia, una foto, una novità in arrivo da Berluscolandia. Succede anche st'estate, naturalmente e lo scoop è Silvio marito e nonno. Dopo il presidente operaio di un'indimenticabile 6 per tre (campagna elettorale 2001), il presidente pater familias è davvero la più stupefacente carambola mediatica del Cavaliere. Siamo di fronte al solito lavoro d'immagine, indispensabile per riequilibrare il Berlusconi devoto alle raccomandate a Saccà? O invece, dietro il photoshop, c'è, come si dice, anche un po' di sostanza? Un indizio darebbe un po' credito alla seconda ipotesi. Perché, stavolta, l'estate non è del solo Silvio. È, a sorpresa, piuttosto di Veronica. Tornata accanto al marito nelle foto ufficiali di Chi ma anche in quelle diciamo paparazzate. E se «la casalinga di Macherio» lascia il suo eremo, una qualche sostanza ci dev'essere. Considerando dunque lei, e non lui, protagonista di quest'estate, ecco qualche commento all'album dell' agosto 2008.

A come Alessandro Per lei è il primo nipotino, per Silvio il quarto. Al fine di presentare il piccino, Veronica è tornata davanti all'obiettivo di Enrico Labriola. Il medesimo non la fotografava dai tempi del lancio di Tendenza Veronica. Più di un lustro, oramai.
B come Berlusconi La famiglia prima di tutto. Riuniti a villa Certosa per il cinquantaduesimo compleanno di Veronica, così come a Pasqua si erano visti tutti a Valbonne, in Provenza, nella villa di Marina Berlusconi. I Berlusconi versione Magnum costituiscono ormai un'impressionante task force: erano presenti figli di primo e secondo letto, nipotini, compagni e compagne. Tra loro ovviamente non si chiamano così: papà non gradirebbe. Perciò Marina dice di Vanadia «mio marito», Piersilvio della Toffanin «la mia fidanzata» e Barbara di Valaguzza «Giorgio». Il boyfriend americano di Eleonora è, al momento, soltanto: «my friend». L'imponente gruppone ha inviato urbi et orbi il seguente messaggio: «Piantatela di seminare zizzania. A differenza di altre grandi famiglie, non abbiamo intenzione di massacrarci per l'eredità».
C come caftano Anche Veronica, del resto da tempo sedotta dall'Oriente, manifesta passione per la moda del momento. Numerosi caftani (il prediletto, verde acqua, è di Blumarine) sono arrivati con lei a Villa Certosa. Restano appesi alle stampelle di metallo, quelle che trovi nei negozi. In camera sua, in Sardegna, Veronica non aveva, e forse non ha ancora, un vero armadio. Per sottolineare la precarietà della presenza?
C come capelli Ferve, tra Forte dei Marmi e Sabaudia, un appassionante dibattito: Veronica sta meglio liscia o gassata? Le scelte tricologiche derivano talvolta da moti dell'anima, talaltra da necessità. L'impressione è che la blanda permanente esibita nelle più recenti sedute fotografiche sia effetto della necessità. Consente il fai da te, elimina il passaggio dal parrucchiere e in effetti comparve già nella scorsa primavera, proprio mentre nonna Veronica si dava, con entusiasmo, alle pappe di Alessandro.
D come divorzio Da anni la signora Berlusconi raccoglie notizie sul suo imminente divorzio. Quest'estate, in coincidenza con le note telefonate intercettate, l'ultimativo gesto era dato per certo: «Chissà come ci saranno rimasti male» ha commentato lei pensando ai tanti e accorati appelli rivoltile da più parti e da più prime pagine.
L come lago Parafrasando il fortunato film, potrebbe essere lei la nuova «ragazza del lago». Tra le notizie in arrivo da Berluscolandia, figura infatti anche una nuova annessione al patrimonio: la decima (undicesima? Dodicesima? Ah saperlo) villa del Cavaliere. Sul lago Maggiore, questa volta. Veronica, per ora, c'è stata una sola volta. Pare la trovi bellissima ma così perfetta, e così perfettamente arredata dai precedenti proprietari, che a dormirci si sentirebbe un po' a disagio. Più ospite che padrona di casa. «Magari le prime volte preferirei dormire in albergo», ha confidato alle amiche.

Maria Latella

Corriere della Sera 9 luglio 2008

Ignore for a second that this is possibly the second worst photo ever taken of me.  Trust me, you don't want to see the worst.  Regardless, this photo depicts my new workout.  Just what is my new workout?  It is quite simple.  Attach a harness to the rear end of a 90lb dog, grab the handles, lift and carry for about 10-20 minutes 4 to 5 times a day.

Now unlike most workouts, hopefully the weight will decrease as he gets back some use of his legs.  For now though it me holding 100% of the weight of his back half 99% of the time.

Furthermore, unlike other workouts I post on here I don't recommend this workout to anyone since it requires having an injured pet- something that is much harder than I previously realized.  However, despite the difficulties I've learned a few lessons (will post on those another day) and had a few laughs (mostly about a dog who doesn't seem to realize his back half isn't working so he hasn't changed a bit in how he acts or where he wants to go).

Despite the fact he woke me up at 4:30 a.m. in order to coax me out of bed and over to pet him until he fell back asleep I still love him.  Reminds me of when Sasha was a baby.