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  1. #11
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    from LA to the Bay
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    Quote Originally Posted by Ororo View Post
    Hey Soul Rebel. I hope your trainer works out for you. Back when these threads were active, we were doing mostly barbell, dumbbell, and kettlebell workouts- compound exercises like overhead presses, bench press, deadlifts, and front squats about 2-6 sets with 2 to 12 reps. Here's a resource for you to get started lifting: Beginner Strength Training for Women . This site is by Nia Shanks; she has lots of useful articles for beginners and advanced people. Here's another one by Marianne Kane .
    Awesome. Thanks much!
    It's Cheap to be Pank. Come to the Pank Side.

  2. #12
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    Default Re: Let us resume (or continue) the heavy lifting

    Friday, Dec 5

    Bodyweight Hip Thrusts- 3 x 12

    Bodyweight Glute Bridge- 1 x 12

    KB Rows- 5 x 5 -35 lb

    Back Squats

    45 x 10
    65 x 10
    95 x 10
    105 x 5
    120 x 4
    120 x 3

    Monday, Dec. 8

    Double KB Press- 5 x 5- 26lb

    Barbell Deadlifts

    150 x 5
    180 x 5
    195 x 4 x 2

    KB Swings- 53lb, 44 lb-- two handed. 35lb single handed- Should have laid off the single hand swings. My form was off and made my lower back really sore.
    Last edited by Ororo; 12-13-2014 at 07:21 AM.

  3. #13
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    Default Re: Let us resume (or continue) the heavy lifting

    Fri, Dec. 12

    Bodyweight Hip Thrusts- 3 x 12

    Pendlay Rows- 3 x 5

    60lb x 5
    70lb x 5
    80lb x 4-

    I did 5, but that last rep doesn't even count. Only went up halfway lol. Will stay at 70 or 75 for the last set next time.


    Back Squats

    45 x 10
    65 x 10
    95 x 10
    110 x 10
    120 x 10--

    This last set was as many as possible. I didn't think I'd get ten =). Also had a few in the tank- maybe 2. That puts my max at 160, which would be great. I hope it's accurate.
    Last edited by Ororo; 12-13-2014 at 09:38 PM.

  4. #14
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    Default Re: Let us resume (or continue) the heavy lifting

    Mon, Dec 15, 2014

    1. Bodyweight Hip Thrusts

    2. Single KB Press- 30lb- 3 x 4

    3. Barbell Squats

    a. 45lb x 10
    b. 75lb x 10
    c. 105lb x 10
    d. 120lb x 10
    e. 130lb x 7

  5. #15
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    Default Re: Let us resume (or continue) the heavy lifting

    Quote Originally Posted by Soul Rebel View Post
    I don't know what I'm doing yet. I have an appointment scheduled with one of the trainers at my gym and I'll see what she has to say. I'm a bit nervous.

    Hey, Soul Rebel, have you had your session with your trainer, yet?

  6. #16
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    Default Re: Let us resume (or continue) the heavy lifting

    Wed Dec 17

    Hip Thrusts

    35lb Kettlebell x 8
    35lb KB x 10 x 2

    Pendlay Rows

    a. 60lb x 7

    b. 65lb x 7

    c. 75lb x 6 (7th no good)

    Deadlifts

    a. 150lb x 10

    b. 170lb x 10

    c. 185lb x 10. I had to put thr bar down before that last rep because I had it by the finger tips XD.
    Last edited by Ororo; 12-19-2014 at 10:24 PM.

  7. #17
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    Default Re: Let us resume (or continue) the heavy lifting

    Friday, Dec 19, 2014

    KB Single Push Presses

    4 x 5

    Back Squats

    45lb x 10

    100lb x 5

    125lb x 5

    135lb x 7 (This was going to be my last set, so I went for more reps, but I went to 140)

    140lb x 5 (I was going to do just one rep, but it felt easy, so I went for 5 =) )

  8. #18
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    Default Re: Let us resume (or continue) the heavy lifting

    Long time since I've posted. My last set on squats on Wednesday was 155lb x 5 with a belt and my last set of deadlifts today was 205 x 6 reps. I let the holidays stall things a little bit, but we're back on track now. Also my form is better- with and without my belt.

  9. #19
    Join Date
    Dec 2010
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    Austin, TX
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    Default Re: Let us resume (or continue) the heavy lifting

    Hey all, I'm here! I've still been lifting heavy intermittently, but i'm in the market for a new gym and Im so confused.

    One gym is like a small, locally own gym, but doesnt have all the stuff I need and its FAR!

    Another gym is closer to me, has everything I need, but is HELLA crowded around the times I would be there and i really hate that.

    Two other gyms are hella close to work and at home, but they are commercial, big box gyms that most likely wont have everything I need but will most likely be less crowded.

    I dunno what to pick and I need to pick fast, i need to LIFT HEAVY!

    What do ya'll think?
    First set of locks: Sept. 14, 1999 - April 22, 2011
    Current set of locks: newly under way

    Thank you Pank fairy for Panking me!!! Blessings to you! XOXOXO

  10. #20
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    Default Re: Let us resume (or continue) the heavy lifting

    Hey Dovechild, sorry I just saw your post. I would go the gym that has everything, but would be Hella crowded. you would be able to complete your workout then. could you supplement some exercises at home to substitute what you can't do at the other gyms? Or have you already made a decision?

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