WufKar Madness

[Wufkar]

Hello all,

 

I'm a bit late to the party, but hopefully I'm good for the fun parts!

 

First About me:

 

5'4, 165, Female 25 years old. (Not comfortable with photos yet, but I promise to post one if the result at the end is drastic)

 

Current stats: I'm getting back into working out, So I expect to be able to ramp up pretty fast.

 

Deadlift: 100lbs x5

Squats: 70x5

Bench Press: 50lbs x5

0 Pullups  

Situps : 20

 

(This may get edited tomorrow. I"m headed to the Gym and I'll find out my accurate numbers. Hopefully it's not lower   )

Edited:

Actually Goal .5, At the gym tomorrow get my numbers for the following exercises:

Deadlift: 125lbs x 5

Squats 80lbs x 5

Bench Press: 95 lbs x5

Burpees

Jump-rope

 

Tentative Goals Exercise wise:

50 Burpees 1 set

Jumprope for 10 continuous minutes

Deadlift: 150 lbs x5

Bench Press: 100lbs x5

Squat: 120lbs x5

1 Pullup

 

Goal 1 (Increase these)

 

[update information regarding Increase]

 

Goal 2

a) Set a "bed time" for myself and keep to it Monday through Friday.

- 10:30pm.

Wake up 3 Hrs before work Monday - Friday

 

Goal 3

Keep my laundry organized and put away (Silly I know, but I live alone in 600sqft with 3 laundry loads worth of clothes. They don't typically make it out of the basket)

 

Goal 4

Learn conversational spanish. Not fluently, but touristy. I don't think 5 weeks left is enough for fluent without immersion.

 

 

Alright so here's the plan:

I have 6 Crossfit classes available to me until 3/22. and 2 weeks of Boxing tutelage starting on the 11th. Whew this is alot.

• Go to 2 Crossfit Classes per week
• 3 Classes - Boxing per week (for 2 weeks)
• Weightlifting 3 Days per week after the boxing classes.

 

uhm.. I might be crazy. just a little. But it'll be Fuuuuuun.

 

Wufkar

[wildross]

So why the Spanish?  Where you going???

[Wufkar]

No particular reason, other than it's one I want to know.

 

Though it would help me out being spanish bi-lingual on the career side of things.

[Wufkar]

Day 1, I did make it to the Gym.

 

Here's what I did

 

 

Exercise             Reps/Weight       Reps/Weight          Reps/Weight    Reps/Weight       Reps/Weight 

Squats                     5/70                     5/80                      5/80                 5/80                     5/80

Deadlift                    5/70                     5/95                     5/115               5/125                   5/125

Bench Press            5/45                     5/65                      5/85                 5/95                     5/95

Squat Press            10/50                  10/50

Jumping Jacks         50/0                       

Seated Pullups        10/0                      5/0

   

 

 

In other news, my legs hurt 

 

 

Edit for Total #: 7,125

Wufkar

[wildross]

One small step for wufkar...

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[Wufkar]

I went to the gym again today! I definitely feel better after going each time.

I'll post my numbers once i get my booklet out of my car

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[wildross]

Yeah for you! I did not make it.

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[Wufkar]

Aww, is there a gym available nearby?

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[Wufkar]

Alright Numbers for today

 

Bench press 2 10 65

Bench Press 1 6 85

Bench Press 1 5 85

Bench Press 1 3 85 <---- left arm gave out on the last (what would have been 4th rep) but was able to get the bar hooked. Note to self, more rest between bench pressing or don't push the numbers.

Back Rows 2 15 25

Back Rows 1 10 35

Back Rows 2 8 35  

Crunches 3 15 10

Front Pull Down (each arm) 1 15 25

Front Pull Down (each arm) 1 10 35

Front Pull Down (each arm) 1 5 40

Seated Tricep Dips  1 15 20

Seated Tricep Dips  1 15 40

Seated Tricep Dips  1 15 65

Seated Tricep Dips  2 15 85

 

Cardio:

Running 1/4 Mile for a 5.3 MPH pace.

 

Assuming I did the calculations right..

Total # 10,090 ( I did not include the crunches)

 

Edit: Total # Cus I fail at math

 

Total # 10,425.  #

[wildross]

Aww, is there a gym available nearby?

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2 within 7 miles...but I try to avoid lifting on < 6 hours of sleep

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[Wufkar]

That's understandable

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[Wufkar]

Gym today, tried to focus more on my shoulders and upper body. I'm noticing they seem to be lacking.

 

(These numbers are per arm)

 

Alternating Dumbbell Press 1 10 10

Alternating Dumbbell Press 3 15 10

Dumbbell Press 1 15 10

Dumbbell Press 2 15 12.5

Dumbbell Press 1 12 15

Dumbbell Press 1 10 15

Dumbbell Press 3 6 20

Bicep Dumbbell Curl 1 15 10

Bicep Dumbbell Curl 1 10 10

Bicep Dumbbell Curl 1 8 10

Bicep Dumbbell Hammer Curl 1 8 12.5

 

Squat 1 10 45

Squat 1 8 65

Squat 3 10 65

Pinch Plate High Pull 3 10 25

Incline Benchpress 1 12 45

Incline Benchpress 1 10 45

Incline Benchpress 1 7 45 (Failure on the 8th)

Dumbbell Shrugs Forward Rotation (# per arm) 1 15 15

Dumbbell Shrugs Reverse Rotation 1 15 15

Dumbbell Shrugs Forward Rotation 1 12 20

Dumbbell Shrugs Reverse Rotation 1 12 20

 

Standing Obliques (each side) 2 15 25

 

Seated Pullups 1 10

Seated Pullups 1 5

 

Total 12,725#  (Note, all dumbbells workouts I multiplied by two since I was holding two dumbbells with the listed weight.)

 

 

 

[Wufkar]

I'm trying to focus on white knuckling every weight I lift in order to strengthen my grip. I noticed when I did the 125# on the deadlift that my back and hamstrings were fine for more, but my hands almost couldn't hold the weight.

[wildross]

I'm trying to focus on white knuckling every weight I lift in order to strengthen my grip. I noticed when I did the 125# on the deadlift that my back and hamstrings were fine for more, but my hands almost couldn't hold the weight.

Its ok to reset your grip between reps. Also try mixed grip (1 over hand, 1 under hand). Farmers walks to build grip. Then one day it won't be an issue.

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[Wufkar]

Next Deadlift day I'm definitely going to swap to mixed grip at 125lbs or so.

I'll definitely do some farmers walks too

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[Wufkar]

Okay, after that workout I'm definitely looking for food. If you want to keep it.. Hide it!

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[Wufkar]

Also, This
 

 

... hmm that didn't go as planned

[Wufkar]

Okay, today I went to a title boxing club gym for a "power hour". Massive cardio for sure but not a fan on the personnel running that gym.

I doubt I'll go back there. It was the first time I can remember working out and thinking "I could be doing something else, I don't have to do this".

Then I started thinking about my next deadlift day and how I think if I fix my grip I'll get more. Consider me uberly distracted!

Also, I don't really have a good way to quantify that workout. So many rounds and punches, jumping jacks, mountain climbers, jumping squats, running, lunges and weird ab movements that strained my lower back.

Monday is deadlift day!

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[Wufkar]

Today I was late, bad cramps this morning so it was harder than usual to get moving. However I wasn't about to miss deadlift day. booyah!!!

 

Deadlift  1  10  45

Deadlift  1  10  95

Deadlift  2  10  105

Deadlift  1  5   125

Deadlift  1  5   135 <-- New PR!

Sumo Deadlift High Pull  1  10  45

Sumo Deadlift High Pull  1  10  55

Sumo Deadlift High Pull  1  8   55

Rows 1  10  25

Rows 1  10  35

Rows 1  8   35

Rows 1  8   40

Hyper Extensions  1  10  0

Hyper Extensions  1  10  10

Decline Situps    1  10  0

 

 

Total # 7,540

[Wufkar]

Yesterday was supposed to be a body weight day but apparently I do not have the discipline to do body weight exercises at home

 

Today was bench press and upper body day and I had a hard time getting going. I just really did not want to go to the gym. I both won and lost my own argument since I was having it with myself.

hmm..

 

Anyways, workout was cut short, only got 40 minutes in since I spent time arguing with myself.

 

 

3/14/2013

Bench Press 1 10 45  

Bench Press 2 10 65

Bench Press 1  9  75

Bench Press 4 3 85 <-- No failure here!

Shrugs 1 15 50

Shrugs 2 12 70

Shrugs 2 12 80

Tricep Press 1 12 25

Tricep Press 1 10 25

Tricep Press 1 10 27.5

Tricep Press 1 9 27.5

Reverse Fly  2 15 2.5 <-- New exercise I'm trying out using 2 2.5lb plates.

Front Delt Raise 2 15 2.5 <-- Done with no rest after the reverse fly

DB Shoulder Press 1 12 10

DB Shoulder Press 1 15 10   <- My "Time to go!" alarm went off here

 

 

Total # 9707.5

[wildross]

Good for you for making it anyway.  About the only bodyweight thing I get excited about is pushups...

[Loren Wade]

Awesome goals! Glad to see more women lifting.

[Wufkar]

Thanks! I have a tendency to push too hard too fast though.

Trying not to injure myself again that's the big goal

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[Loren Wade]

Slow and steady wins the race.

[Wufkar]

This week has been a struggle for me, not gonna lie. I haven't been feeling the best and haven't kept on track as well as I had planned

I did make it to the Gym today and it was supposed to be Squat day, but the squat racks were taken throughout my workout. The cost of being later than usual

So here's what I did instead.

Hack Slide 2 10 50

Hack Slide 2 5 80

Hack Slide 1 10 90

Calf Raises 1 15 55

Cal Raises 2 15 75

Leg Raises 2 10 10

Leg raises 1 10 15

Decline Situps 1 15 0

Decline Situps 1 10 0

Decline Situps 2 10 10

Total # 6,075. bleh. Not happy with that.