Musings, Music and Motivation

A good morning, I love lifting weights, absolutely love it! It's funny how I was so angry when I had to stop squatting, and I turned to training my arms. Well just look at them now! They look pretty massive and it's only been a few weeks.  I am sure all of the chin ups I have been doing every week are also contributing, there is never just one factor at play.

When I refer to "arms" that generally means biceps and triceps, I always train deltoids and that is "shoulder" day....I would typically throw some biceps in with my back training, it's a natural to combine them, but when I sustained some injuries, I had time to fill, so I have been devoting two days a week just to biceps and triceps.

I'm really liking how my arms look, they certainly snapped to attention quickly. Roy said they would, I eat a lot and a lot of good, clean food. I also go to sleep early, so combined with some new heavy training- boom!

Today though was "Back" day, one of my favorites. I guess they are all one of my favorites, there is not a body part I don't like to train!

Friday I had been watching some video's that Roy told me about and heard a song, this would be great for chin ups I immediately thought, so onto the ipod it goes, then of course itunes suggested another and it led to another and I ended up with a lot of great new music. 

Saturday I was high as a kite, listening to my new music, cranking out my chin ups and I had to do more than the previous week (yet again). I had my dip belt on, and a total of 12 1/2 pounds and was well into my set, but sitting resting in between when a good looking guy walks over to talk to me.

"I'm not trying to pick up on you or anything, but you have a great body! I have been watching your muscles ripple as you do those chin ups!" 

Dayayum!

He looked at my stopwatch and apologized about interrupting me and I quickly said "It's ok, I'm nearly done..." LOL!

We talked for a while about diet and supplements, seems that's almost all I ever talk about these days, but I guess I know quite a bit at this point, at least what works for me.

He said "You just keep on, I will watch from back here" and so I started back in to finish the set.

5,7,7,7,6,7,7,7,7,6

66 chins

4 more than last week

I then went on to the Low Row, Barbell Bent Over Row and Pulldowns.

I think I was smiling and humming and singing, guys were smiling back (not many women at Gold's in the morning, and most that are there, are upstairs doing the dreaded "C" word....a couple guys I see everyday, but never talked to waved goodbye as they left. Obviously I was having a good time in my own little world and it was showing.

I practiced posing and then some stretching. My view from the floor, I could have laid there all day at this point but food was on my mind.

Just what were some of those songs that got me through the 66 weighted chin ups?

Here is 300 M.P.H. Torrential Outpour Blues by the White Stripes, great for chin ups. (Email readers will need to navigate to the link at the top to go directly to the blog to view the video).





Other songs that helped me through the morning (and I ended up being there two hours!) Have a listen, it might help get you through your next workout with a smile too!

Top Yourself by The Raconteurs

The Sex Is Good by Saving Abel

S.E.X. by Nickelback

Go It Alone by Beck

Love Of The Loveless by Eels

T.M.S by Rhymefest

Acknowledging Injuries

Injuries, frustration, disappointment, acknowledgement, commitment , change, excitement, growth, renewal.

A circle

It’s a process I just went through and I am sure anyone who is actually devoted to their training has experienced it, but did they realize they even went through this process?

Since June I have been working through some injuries, it has taken me three months to get where I am. Most of that time has been spent convincing myself I wasn’t injured. It took me that long to work through the process of admitting what I need to do so I heal and can start to move forward.

Training is a very big part of my life, I am not really complete unless I have done my training for the day, and it is the best part of my day. It is a rare occasion where I do not look forward to going to the gym, to the track, to train with Roy.

I strained my hamstring back in June and just kept pushing through it. That’s the “tough” thing to do right? But that really wasn’t my mentality, it was actually the fact that I feel fairly invincible, I couldn’t be hurt, it must all be in my mind, it’s just a muscle that’s a bit sore.

It took a few visits to the Chiropractor and my physician to convince me that it was more than what I had actually thought it was. And there was the hip flexor pain, sitting was unbearable, I would wake at night due to the aching in my hips, especially my left side (where the hamstring strain was).

Then I started physical therapy. The first session was nothing strenuous, he put me through several stretches that did not really feel like much, but it turned out he was assessing me more than anything.  I figured it was being paid for by insurance; I should go through with all sessions and see how it turns out, any stretching will be helpful to regain my range of motion right?  

The second session was different though, it seemed better, or maybe my head thought it was. Sid started by foam rolling my leg as I lay on a massage table, I said “good luck- I use a lacrosse ball!” Smart ass I was, he was good. Then he used his hands. This was even better. Next came assisted stretching, better still.  I asked him not to stop so he continued a while longer.

As we moved to another room I went through other stretches and exercises.  Brian shouts over “Be sure she uses what she calls the kettlebell jewelry”, which was what I said the itty bitty bells looked like since they weighed only 2 pounds.

I explained how my hip flexors hurt so much, and what my training has been like. I have been trying to grow the legs; I have been hitting them hard, really hard. Heavy and volume. He suggested that they may also be strained or just need a break.

I told him David had said the same thing, and so had Roy, we actually had already decided to cut squats to one day a week instead of two.

Since PT was mainly dealing with the hamstring strain, I had decided to see Dr. Leahy immediately afterward about the hip flexors.  He could at least do some Active Release to loosen up the tight muscles; the tightness was what was causing so much discomfort.

In his office I go through the whole story again, he works on both hip flexors and the hamstring.  He asks when my “event” is and I tell him not until May. He says I am progressing right along. “What does that mean?” I ask “It’s a compliment, take it!” he replies. 

I tell him I know, but I need to know what he “sees”. I see myself everyday and want to know what he sees. “Well, it looks like you have been adding mass, in fact, quite a bit. That’s what you are trying to do isn’t it?”

“Yes!” I tell him it’s the peanut butter sandwiches (I am joking) and I laugh.

Dr. Leahy suggests that I stop squatting all together- at least for a week or even two if I can manage the downtime. If I cannot take the downtime he suggests some light therapy.  He said I should just avoid anything that hurts my hip flexors, and when it no longer hurts, I am ready to train again. Insurance does not cover Dr. Leahy, doctors can be expensive when you pay on your own.

Sounds simple doesn’t it? It might be for some people, but it hasn’t been a simple process for me.

How many people would even have an issue with this? It has taken me a lot of time to actually confirm in my own mind that I am OK not training my legs for a couple weeks.  I sent a message to Roy and explained.

We had decided that I would be replacing my Saturday squat day with a biceps and triceps day, and move some of the the other splits around, so we just axed the squats all together and started the arm training then, the following day, on Wednesday when we would usually do squats. 

I really don’t train arms much; I train the shoulders but not the rest.

Wednesday was fun; we went through barbell triceps lockouts superset with scott curls. Then on to skull crushers and reverse barbell curls. I felt like a wimp, it was a lot of new stuff for me.

Thursday I did my hamstring training, but modified it slightly so that my hip flexors felt no pressure, I concentrated on the glutes so that’s where I felt it. I tried some kettlebell snatches at the end, but the hip flexors immediately felt the strain and I stopped after one set.

I will switch my Back training to Saturday (instead of squats) and repeat my arm training on Sunday, adding in some pullovers too. My upper body will be fried by Monday.

I’m excited again and looking forward to the changes! I already have some impressive arms, so imagine what they will look like after all this training in a few weeks! 

Arm training

I probably receive the most comments about my arms. Now, I realize that my arms are also the most visible part of my body, but when you walk around the gym like this, just about everything is showing anyway right?


I was recently attending a class for work- I have to maintain a certification that requires constant training. There was a woman working there who came up to me and asked how I get my arms to look the way they do. She explained she has been doing lots of bicep curls and doesn't feel anything and doesn't see any results.


After talking with her a bit I realize that I don't really do a lot of bicep specific training, I feel that my biceps and triceps get trained quite a bit with my back training. I do throw some bicep and tricep moves in, but not as much as people seem to think. 


When people ask about my arms, I automatically think my shoulders, but my biceps have gotten so big that I realize now they are talking about the whole arm, shoulders, biceps, triceps.


I think that most people think that the training comes all together, "the arm' but it doesn't, not at all. The shoulders require a lot of detail and love, a lot goes into big, broad shoulders. The biceps and triceps are easier, they get trained when other body parts get trained, if you do it right that is.


It is a rare day you will find me doing a bicep concentration curl, it just isn't necessary. let me put it this way, you can develop beautiful arms while working other body parts at the same time, how's that?


So what exactly is my training? It varies, as it should. I have always been known for having great, broad shoulders (at least in the last few years competing), but they really have popped since training with Roy.


An example of what I do for shoulders:


Dumbbell Lateral Raises
Dumbbell Front Raises
Dumbbell Rear Delt Raises
Barbell Press
Behind the Neck Barbell Press
Dumbbell Press
Arnold Press


But they get trained when I work back too. I always incorporate pull ups and chin ups, these are probably one of the best overall exercises you can do. They hit the back, triceps, biceps, lats, traps, abs, neck...need I say more? If you are not doing several sets of chin ups a week, you should.


Cables...


What do I do for my biceps and triceps? 


Most of it is my back training. It hits the biceps too!


The Cable Lat Pull Down, we all use that right? It hits your biceps too.
The Low Cable Row? That hits the biceps and rear delts also.
Again, the chin ups and pull ups.
Dips, they hit biceps, triceps and back.
Barbell Bent Over Row: Use a supinated grip (the palms towards your face), this targets the biceps, if you change the grip to a pronated grip, you target the triceps (I almost always use supinated).
Single Arm Bent Over Dumbbell Row, it hits the biceps too.
T-Bar Row, hits triceps, back, rear delts, biceps


There are two "arm" specific exercises I do, that is the E-Z bar curl and skullcrushers.


The other consideration is the weight- everyone wants to know "how much is the right weight?"


Well that all depends on your goal- is it strength or hypertrophy or weight loss? I am assuming it is hypertrophy. So the weight would be as heavy as you can go anywhere between 8 to 12 reps.  That means you can do 10 reps with good form, but are struggling, that's a good weight. If it is easy to knock out 10, then it is way to light. It should be difficult.


I do change it up and sometimes I will use heavy weights with low reps then lighter weight with higher reps. It must always change.


So you can see why my shoulders and arms look so good- I devote two days a week solely to shoulders, then one day to Back, so the arms are getting hit three times a week, and close to competition I add one more Back day so they get hit four times a week!


So my advice to anyone who is trying to have killer arms (but not look like Jay Cutler), concentrate on your back and shoulders, the rest will follow.

Back and Arm Training

Thursday- back and arms, here's how the morning went:

Chin ups and Pull ups: 5 wide grip pull ups, 5 neutral grip, 6 chins ups, 5 slow eccentric lowering chin ups.

Barbell bent Over Row 115 pounds 4 sets of 10 reps , 90 second rest in between sets, tempo:

40/41/42/35

Low Row (cable) 85 pounds 5 sets of 10 reps (first 3 wide handle grip, last 2 triangle handle), 60 second rest in between sets, tempo: 46/49/45/48/47

Lat Pull Down 85 pounds 5 sets of 10 reps (first 3 wide handle grip, last 2 triangle handle), 60 second rest in between sets, tempo: 50/47/46/44/44

E-z Bar Curl 48 pounds 3 sets of 10, 60 second rest in between sets, tempo: 51/47/48

Skull Crushers 38 pounds 3 sets of 10, 60 second rest in between sets, tempo: 33/40/39

Single Arm Dumbbell Row 45 pounds 4 sets of 10, 60 second rest in between sets, tempo: 48/47; 40/39; 34/36

Arm Training

The other day Roy told me that I never talk about my arm training. I do train my arms but I don't have a specific arm day, they get trained quite a bit when I train back and I will add a few other arm specific exercises in too.


Arms will also get a workout when training shoulders. I am not aiming for 22 inch biceps, so my training seems sufficient for me!

What exactly am I doing? Well I train back twice a week, and each workout is slightly different. The grip I use will affect which muscle is trained.

At each back workout I start with chins ups and pull ups. I do 5 sets of 5 to 8 depending on my energy level that day and the grip (some are a lot harder than others). Starting with pull ups gets my whole body primed and energized. They are one of the best exercises you can do. Chin ups and pull ups will target the biceps and the triceps, believe me! I will go to the dual cable where there is a 3 way grip in the center, I can do wide grip pull ups, narrow grip, chin ups and neutral grip. I will do all four each time. Often I will do isometric holds and concentrate on the eccentric, holding myself at the top position then lowering as painfully slowly as humanly possible.

The low cable row will target the biceps too, along with the rear delts. Dips hit the triceps. Don't use the assisted dip, learn to do it on your own.

Barbell bent over rows will really work the biceps if you use an underhand grip.

T-bar rows will also target the arms along with the back.

I will do some e-z bar curls with heavy weight (48 pounds for 10 reps is heavy for me) and an offset grip curl at the end.

I think I am successful at it because I train my back heavy, so the arms really get a workout too at the same time. Many women shy away from training back, they are afraid of it becoming too wide and broad. Bad mistake, a wide back is an impressive back!

Sunday on my next back day I will write down the reps and sets and update you with the details.


You want big arms? Work your back!

Friday Night Out

Friday....I love Friday! I work until 11:30 then off to train shoulders with Roy. Well, we actually changed it a bit, my chest needs to be trained. 

We did bench press with a very, slight incline, this made it much more difficult! Then dumbbell press, making sure to stretch all the way at the bottom, then turning the dumbbells at the top. Then incline lat raise, facing the bench. 

When we finished I went off to Whole Foods and Peet's for my shopping. First Peet's and I get an iced coffee to take with me as I shop.

As I am at the checkout, a young woman comes to bag. "I am totally jealous of your arms!" We talk a bit, she knows a bodybuilder but she said her arms are not nearly as big as mine (yahoo!)

Later David and I head off to Enoteca La Storia to meet some friends, all women he works with. As we walk up to the patio I see one head turn around, then all the heads snap around in our direction. We are greeted with squeals and hugs. Lindsay says I put them all to shame, they feel like they need to go to the gym now. 

A few bottles of wine and some meats, cheese and bread and then David and I leave for dinner, we are off to Opa! 

It is packed as usual, so we get a glass of wine and stand, a couple offers us their places at the bar, we will eat there! As David goes to use the restroom a woman at the end of the bar motions to her arms, then to me and a thumbs up. Smiling she says "Impressive! Your arms are great!"

We get Saganaki, the flaming cheese served with ouzo poured over it then lit on fire. Squeeze some lemon on it and it is warm, gooey, heaven.

David gets the grilled solomos (salmon) and I get the seafood souvlaki with Greek salad instead of fries. 

As I am waiting for the restroom, the hostess walks over to me. "Your arms are amazing! I cannot believe how great they look, you look awesome!"  I thank her and we start talking about what I do. She says "I work out 5 days a week, but my arms don't like anything like yours!" I explain that I really train twice a day, it takes a lot of hard work to get here.

We had a great evening and I went to bed with an attitude that, despite several glasses of wine, I would be up at 5:00 am to kill legs!

I was. I did. And my shoulders and pecs are sore from Friday!