"Under the Bar"

I had a couple lessons today. I don't know whether to say I 'learned' them or not. Each time I think I have, I end up forgetting them and having to start over.

I'm reading a book by Dave Tate right now called "Under the Bar." He says that whatever you're like "under the bar" is how you will be in life. And he couldn't be more right. I can't let bad lifts go under the bar and I can't let bad days go in life. I blame myself for any and all bad lifts and I blame myself for any and all things that go wrong in my life (or that I perceive are going wrong). I have the hardest time forgiving myself for bad lifts, and I have an even harder time forgiving myself for screwing up in life. And then I make it worse by projecting that on to others, feeling like they won't forgive me, because I can't forgive myself. Hindsight is always 20/20, huh?

I'm going out of town this weekend. Brian had an opening tomorrow morning, so I'm training early and taking off. So, I will post my numbers for you all in my blog post on Monday because I'm not getting on any of my personal pages this weekend. I need distracted and to chill out. Big time.

Say a tiny prayer that things return to normal on Monday. That it is not only a new week, and a new year, but hopefully a new beginning...that the slate can be wiped clean and I can start all over.

Today I got in my car to go to my massage. I paid my toll and kept out the rest of the change to pay on the way home. I pulled into massage 15 minutes early and counted the change and I was a dime short. I panicked and didn't understand how that happened because I always get the exact amount from the bank for each month that I will need. I scrounged up 9 cents that I found around my car and laying in the bottom of my purse. I was a penny short. And really was not sure what to do. I concluded that I would ask my massotherapist, cuz after all, it's just a penny. I opened my car door, unloaded my chair and as I was transferring I looked down. There was a dime on the ground right under my feet. ...God's got my back. I'm hoping it was my sign that things are gonna turn out A-OK. I've just gotta learn to remember my lessons and keep hold of them so I can stop screwing up.

There's just another bump in the road of my journey, that you've all wanted to follow. Hope it speaks to someone.

Everyone have a safe and happy holiday weekend.

Mid-Week

My belly's kinda in knots. Say an extra prayer. Week is almost done. Brian's back was bothering him. Say an extra prayer. So, no T-Bar Rows today. ...Everything will be normal soon.

RPE was 9:

Bench with 3 second pause half way up - 140 lbs., 150 lbs., 155 lbs., 160 lbs., 150 lbs., all for 3.
Barbell Rows - 75 lbs., 85 lbs., 95 lbs., 100 lbs., all for 6.
Dumbbell Curls - 15 lbs., for a set of 12. Then he gave me 12's and had be change my form. I did two sets of 12.
Chinups - 10 & 8.


<3 Stretching <3

Some Days Look Better Upside Down.

I'm not sure if I like Eeyore cuz I'm moody. Or if I'm moody cuz I like Eeyore. Either way, both are true. I like Eeyore and I'm moody. I have an Eeyore plate collection in my room and the very first one I got says "Some days look better upside down," and he's standing on his head. After I got that plate, my mom got me earrings of him on his head, and then later a necklace of him standing on his head and the heart around him has the same logo. There's a lamp out there of him standing on his head, but, I don't have it yet. But I did get a shirt this Christmas that says the same thing and has him standing on his head.

Holidays are pitiful things for me. I don't know why. I don't know what ever happened...if there is anything that ever happened...or if I just don't like them. But, it's pretty ugly. I despise being off my schedule. Truly. And it's tough for me to get through holidays without me hurting someone's feelings. Not on purpose. Just cuz I'm so thrown off that I don't know what to do with myself.

Ya know, Brian sat me down before Malaysia and basically the summary of what he said was that I was coming home from Malaysia and he was still gonna be here to train me when I did return. Sounds pretty basic and logical, right? But, it worked miraculously, and I was okay for the next two weeks before I left. It's almost like I need to be told something along the same lines any time there's a break in my schedule for any reason. "Chels, this is very temporary and things will be normal again soon and everyone and everything is gonna go right back to where it should be in just a few short days." Unfortunately, I have to get through two weeks in a row this time of year. Things were semi-normal today, but, I'll be super happy when next Monday comes and everything is over and we can return to business as usual.

In case it isn't completely, painfully obvious at this point, I didn't train yesterday. With good reason, of course. Brian definitely needed and deserved time off. (He should take more.)

So, back at it today we went. And it was a great workout. He's really found a great thing for me with this RPE program, I think. It really seems to be working very well.

Today's RPE was 9, I think:
Close Grip with 1/2 Board - 135 lbs., 145 lbs., 155 lbs., 160 lbs., 150 lbs., all for 4.
Military Press - 65 lbs., 75 lb., 85 lbs., 80 lbs., all for 4.
Facedown Lying Lateral Raises - 15 lbs., 3 sets of 12.
Triceps Pressdowns - 90 lbs., 100 lbs., 110 lbs., all for 12. 120 lbs., for 6 (Brian helped with 2...I was cooked).

I'm very blessed to have found Brian. He puts up with a lot of garbage from me. And still lets me show up again the next day. I hope he takes most of it as a grain of salt, and realizes that it doesn't cloud how much I truly appreciate everything he does and how hard he works with me.

Things will be normal again next week. I just have to keep reminding myself.

Merry Christmas!

Today was a great workout :-)

RPE was 8.

Bench w/ Competition Pause - 140 lbs., 150 lbs., 160 lbs., 155 lbs., all for 3.
Dumbbell Floor Presses - 45 lbs., 55 lbs., 60 lbs., all for 6.
Dumbell Triceps Rollbacks - 15 lbs., 20 lbs., 25 lbs., all for 6.
Shoulder Horn - 5 lbs., 20. 8 lbs., 2 sets of 15.

<3 Stretching <3

Have a very Merry Christmas everyone! Remember to count your blessings. :-)

More Answers!

This one from the physical therapist. I'm SUPER tight on my right side in my back, from my scoliosis. So, it feels like there's nothing on my right because it's so loose....it's not one huge knot! haha. So, he started today on loosening up the right side, and Brian said I looked better than I had been recently on my lift-offs! YAY!

Was a good workout :-) Different positioning on T-Bar Row...a little higher...freaked me out a little bit, cuz I didn't have much to hold on to. But, Brian made me laugh and watched me close to make sure I wasn't going anywhere unexpectedly.

Today my RPE was a 9...I was supposed to have 1 left in me. I think Monday's RPE was an 8...so I needed 2 left.

Bench with 3 second Pause 1/2 Way Up - 135 lbs., 145 lbs., 140 lbs. (2 sets), all for 4.
T-Bar Rows - 45 lbs., 70 lbs., 75 lbs., all for 8.
Y,T's - 5 lbs., 3 sets of 10.
Spider Curls - 35 lbs., 3 sets of 12.
Chinups - 2 sets of 8.

<3 Stretching <3

Brian's got someone to finish constructing his website, and I'm really excited about it! It's gonna be really great!! I'll post the link when it's finished!

Wobbly.

I'm getting pretty frustrated. I've been wobbly on my handoff on the bench again, for quite a while. We had pretty much taken care of that...and I don't know what changed to make it come back :-( I'm sure we'll get it to go away again. It's just a pain in the you-know-what in the mean time.

Close Grips with 1/2 Board - I did 135 lbs., for 8 & 150 lbs. for 5 with a regular grip. Then I did 150 lbs., for 3 & 145 lbs. for 2 with a close grip. It was pretty crappy :-( But, I also have a sinus infection, so I have to take that into account also.
Military Press - 55 lbs., 65 lbs., 75 lbs., 85 lbs., all for 5.
Facedown Lying Lateral Raises - 15 lbs., 3 sets of 12.
Triceps Pressdowns - 80 lbs., 12. 100 lbs. & 110 lbs., 10. 120 lbs., 8.

<3 Stretching <3

I think I would drive Brian a lot less crazy if I could get the idea of it being okay to have off days. But, it's also pretty hard for me to see it as 'a day' when I feel like I've been struggling with that wobble for a couple of months now. BUT! My bench has continued to go up, no matter how I look at it...Even with the wobbles. And once I wrap my mind around that, it's easier to accept days that I'm unhappy with and move on to the next one to make it a day that I am happy with. :-)

Sick :(

I have a sinus infection now :( And Brian hasn't felt real great the last couple of days. But, it was still a great workout. I was just pretty exhausted afterward.

Barbell Rows - 75 lbs., 12. 85 lbs., 8. 95 lbs., 8. 105 lbs., 6.
Dumbbell Rows - 40 lbs., 4 sets of 8, double-armed. 4 sets of 6, single-armed, right arm only. (It's weaker)
Dumbbell Pullovers - 25 lbs., 4 sets of 15.
Lateral Pulldown - 60 lbs., 80 lbs., 12. 80 lbs., 10.

<3 Stretching <3

It's Working!!!!!!!!!!!!!!

I'm getting thicker in my back and my bench is going up. I'm happy and loving training. My weight is good. Brian's 'a little' better. All is getting right with the world.

Bench Press with 3 second pause 1/2 way up - 95 lbs., 125 lbs., 140 lbs., 155 lbs., 160 lbs., all for 3. (RPE was 8 today...meaning I had 2 left in me.)
Dumbbell Bench Press - 55 lbs., 65 lbs., 60 lbs., all for 5.
Skullcrushers - 50 lbs., 65 lbs., 70 lbs., all for 5.
IronCross with Red Miniband - 3 sets of 12.

<3 Stretching <3

I really like this RPE principle. It's been working extremely well for me :-)

Two in One

So, I just completely forgot to blog Monday. I was working on a project I wanted to get done and just plumb forgot! There could have been soooooo many titles for this blog. But, I just decided to keep it simple. Here's the rundown of the last couple days.

Monday Brian told me I'm getting thicker again in the back. :-D That's a really good thing. Thicker helps. Also Monday I hit 200 lbs!!!! Well, not technically in an actual bench press. But, it was super close. And I've been WAITING AND WAITING to hit 200 lbs. So, it was good enough for me. Haha. Today Brian strapped me to the t-bar row, and actually left me. He went upstairs to his office while I was strapped there!!!!!!!!!! :-P It was funny. He knew he had me secure enough that I wasn't going anywhere. And there was someone else in the basement, "just in case". My weight stayed right where it needed to stay. So I was thrilled about that. I'm all shopped and wrapped for Christmas. So, I don't think that I could ask for much else!

Monday:
Log Pin Presses - 130 lbs., 150 lbs., 175 lbs., 190 lbs., all for 2. 200 lbs., for 1. And 195 lbs., for 1 and then Brian helped with a couple.
Close Grip Inclines - 85 lbs., 100 lbs., 115 lbs., 135 lbs., 145 lbs., 150 lbs., all for 2.
Facedown Incline Laterals - 15 lbs., 3 sets of 12.
Triceps Pressdowns - 70 lbs., 80 lbs., 90 lbs., all for 12. 100 lbs., 10.

Wednesday:
Banded Close Grip (only thing this cycle that I wasn't fond of) - 95 lbs., 115 lbs., 125 lbs., all for 2.
!!!!T-Bar Rows!!!! - 70 lbs., 80 lbs., 85 lbs., 90 lbs., 95 lbs., all for 5!!!!!!
Blackburns - 5 lbs., 3 sets of 12.
Chin-ups - 3 sets of 8.

<3 Stretching <3

I forgot to explain that for this cycle, we've been going by my RPE or Rate of Perceived Effort. It's different every week. But, for example, today on bands, Brian wanted me to get a double but still have 2 left in me to do. Sometimes he wants me to have 1 left....sometimes 3 or 4. And the number of reps changes also. I don't understand how you decide how many to do or how many to have left, but that's why he's the trainer! lol. Anyway, my blogs might have made more sense for those of you out there who lift, if I would have explained that in the beginning.

I think this second round of medicine is finally doing Brian some good! He seems to be feeling a bit better the last couple of days. Thank you all for your prayers. (Please continue).

Epitome of Problem-Solving

Brian is the epitome of problem-solving. Just when I think there can't be anything crazier for us to do, he does it. But it works SOOOOOO well, every! single! time! It might take time...it might take weeks or months, but, he comes up with answers to just about any leverage/stability/balance issue I have.

Today we did Barbell Rows. I'm not a huge fan of Barbell Rows. Honestly, I think it's because I'm weak and it frustrates me. But, I think it frustrates me because I've always felt weak because I can't get the right stability to do what I need to do. That's close to all but over, thanks to Brian and his willingness to try about anything. He strapped me differently today, strapping my legs back and underneath the bench. When I complained that it felt like my butt was picking up too much, he went to the back of the bench, put his feet up on it, and kneeled down on my butt. It was completely perfect!!!!!!!!!! I felt the exercise SO much in my lat muscles because I wasn't compensating to keep myself still on the bench! Then he did the same thing for Dumbbell Rows. It was completely awesome. And it made me smile. :-)

Barbell Rows - 65 lbs., 10. 85 lbs., 4 sets of 10.
Dumbbell Rows - 35 lbs., 2 sets of 20 and a set of 16.
Dumbbell Pullovers - 25 lbs., 1 set of 15.

<3 Stretching <3

He still doesn't feel good :-( Please keep prayers going. My sessions aren't the same without some chit-chat ;-)

Picking Up

Brian said today that I'm picking up where I left off. So, that's good news to me! One hard week of catching up and this week, I'm back! Not as long as it's taken me in the past, so that's a plus

Bench with 3 second pauses 1/2 way up - 95 lbs., 115 lbs., 135 lbs., 150 lbs., 145 lbs., all for 5.
Dumbbell Bench Press - 50 lbs., 60 lbs., 70 lbs., 65 lbs., all for 5
Skullcrushers - 45 lbs., 60 lbs., 65 lbs., all for 5.
Ironcross with Red Miniband - 3 sets of 20.

<3 Stretching <3

Brian got new meds today. Hopefully that kicks whatever it is out of his system!! Say some prayers.

Sooooo Tired.

Wow, I hardly slept a wink last night. I had a great deal of spasms. Probably the most I've had in 6 months. Wasn't fun. Needless to say, it doesn't make for a great workout the day after. It actually wasn't too bad. I wasn't real happy with my bench though. But, my weight is down! YAY! But Brian still doesn't feel good :-( Boooo! Keep the prayers going!

Banded Close Grip - 95 lbs., 115 lbs., 135 lbs., all for 3. 130 lbs., for 2.
T-Bar Rows - 65 lbs., 70 lbs., 80 lbs., all for 6.
Blackburns - 5 lbs., 3 sets of 12.
Chin-Ups - 2 sets of 8 & a set of 7 I think.

<3 Stretching <3 It helped a lot today. I'm very grateful to be stretched every day.

Chaotic

That's my life, and that was training yesterday. When I got home, I completely forgot to blog! It's my second week back on my diet after my competition and it puts a damper in my schedule...even when I'm used to it. Plus, last night I stayed at the gym extra long to talk to one of the guys that just did a competition. It was his first sanctioned competition and he did very well and I was enjoying the conversation. So I got home late, had to cook, and tried to get in bed at a reasonable time.

So, it was a great workout! I'm so happy Brian has come up with a way for me to use the log. I really like it....although it frustrates me at the same time. It's very chaotic and very hard to control and if you get out of the groove at all, it's all but over. It's a great teacher of staying tight though!!!!!!!

Log Pin Press - 120 lbs., 140 lbs., 150 lbs., 170 lbs., 180 lbs., 175 lbs., all sets of 4, except for the last set I got 3.
Incline Close Grips - 65 lbs., 85 lbs., 95 lbs., 135 lbs., 130 lbs., all sets of 4. The last set I really struggled, but, I made it.
Facedown Incline Lateral Raises - 15 lbs., 3 sets of 12.
Triceps Pressdowns - 60 lbs., 70 lbs., 90 lbs., all for 12. 110 lbs. for 7, and Brian helped with a couple.

<3 Stretching <3

Brian still doesn't feel good :( Pray for him to feel better.

Dead Weight

As of today, we ixnayed the Reclined Rows. Brian says there is too much dead weight from my legs, and my glutes don't activate to support, so it doesn't do the job on my lats that it's supposed to. But, we switched to an old reliable, that we actually haven't done for a while...and it turned into a great workout! :-)

Cable Rows - 110 lbs., 130 lbs., 150 lbs., all sets of 12. 160 lbs., 11. 175 lbs., 9.
Cable Scarecrows - 70 lbs., 80 lbs., 90 lbs., all sets of 12.
Pull-Overs (the ones from last week with the dumbbell) - 25 lbs., & 30 lbs., 12. 30 lbs., 15.

<3 Stretching <3

Brian's finally starting to sound better. Pray it continues. :-)

Sticking Point Work

Today on my bench, Brian had me come down to touch my chest, stop half way up for a THREE count, and then lock out. The place where I've been failing most often or slowing way down is right around half way up. So, that's the next step toward improvement....making that sticking point disappear. I actually enjoyed the exercise and I had a really great workout. It felt good.

Bench with 1/2 way 3-count Pauses - 95 lbs., 105 lbs., 135 lbs., 145 lbs., 140 lbs., all for 5 reps.
Dumbbell Bench Press - 45 lbs., 50 lbs., 60 lbs., 55 lbs., all for 6 reps.
Skullcrushers - 45 lbs., 55 lbs., 50 lbs., all for 6 reps.
Red Mini-band Iron Cross - 4 sets of 20.

<3 Stretching <3

Good day. Pray for Brian to feel better.

Rough Start.

Getting back into the swing of things never goes smoothly for me. I had a lot of trouble finding a good arch today. My back hurt from physical therapy and my shoulders feel funny from not working out for so long. But, it wasn't a horrible workout, AND I got to do T-Bar Rows!!!!!!! So, I'll take it. :-)

Banded Close Grips - 95 lbs,. 105 lbs., 110 lbs. (2 sets), 105 lbs., all for sets of 4.
T-Bar Rows!!!!!! - 45 lbs., 70 lbs., 75 lbs. (2 sets) 70 lbs., all sets of 8.
Blackburns (on T-Bar Row) - 5 lbs., 2 sets of 12.
Inclined, Seated Biceps Curls - 12 lbs., 2 sets of 12.

<3 Stretching <3

Pray for Brian. He's still sick. I don't think it ever really went away from a month ago. Please say extra prayers for him. He's really miserable.

I have a speaking engagement tomorrow. So I'm excited about that. Just trying to keep up with life and training cycles!!!

What Rest?!

UGH! I haven't been a on-the-ball client. I didn't realize until TODAY that when I have been counting down to my next competition in Oklahoma, I have been including the week before....and you can't count the week before. It's not a real workout week, by any means. SO glad Brian had already taken note of my glitch and is preparing for the proper time span for my next cycle. Thankfully I got a little slack time this past week, but, it's REALLY down to business again, now. Much more than I was (mentally) prepared for. Even Brian took note today of how lax I was in my workout. I'll have to do a serious brain-gear switch in the next two days. But, I'll do it, and we'll get done what we need to get done. We'll be just fine. ;-)

Today was pretty cool. Kinda light, and not very many exercises, to kinda get back into the swing of things. Brian says we'll be hittin' it pretty good by week's end.

Log Pin Press - Warmup set of 10 with just the log. 120 lbs., 130 lbs., 150 lbs. (2 sets), all sets of 6.
Close Grip Incline - 65 lbs., 85 lbs., 95 lbs., 110 lbs., all sets of 6.
Facedown Incline Lateral Raises - 10 lbs., 3 sets of 12.

So, even though there's about 10 1/2 weeks till meet...there's 9 1/2 to train. And 9 1/2 to get the diet/weight back under control. This is why I do what I do, so, I need to get my game face back on. Stat.

Rethink Possible.

I used to hate experimentation weeks. They made me uncomfortable and something always scared me enough to make me, at least, want to cry. But, that's all a thing of the past. I have learned to be okay with being uncomfortable when something is new, and Brian usually cuts me off at the pass when it looks like I'm gonna cry, by calling me on it and distracting me some how. Not only that, but, it happens far less than it used to because I've been with Brian for so long and have been through experimentations and have learned that I can trust him with whatever he's trying.

I stole the title from the AT&T commercials. It reminds me a lot of our experimentations in the weight room. The list of exercises that we do in the weight room has grown tremendously in the last year and I'm extremely thankful for it. Even when an experimentation doesn't go right...like on Friday, I couldn't do something on the TRX...later when we talk about it, Brian's usually still mulling it over and over to find a new way. It might not come up for months, but, he usually finds a way. Friday when I couldn't do rollouts, I was talking to him later about being upset about it, and he said "Today wasn't the end of that, Chels. I still think we can correct that." And he went on to explain how he thought it was possible and what he thinks we'd have to do. You know the greatest part is? If you never stop trying, you'll die still having the faith that it could happen somehow. You'll never fail. You simply keep getting up every time you fall down.

Today was awkward and one exercise made me pretty uncomfortable. But, as the day went on, I felt the best from the exercise that made me the most uncomfortable. I've learned that everything we try is always in my best interest. If it works, it's going to benefit me a great deal. If it doesn't work, we're just going to keep trying until it eventually works. So, it's always a win/win situation.

We did Reclined Rows on the Smith Machine, and Brian put a band around my back to try to give me a little support so I could come up a bit farther. I'm pretty weak at them, so, I think it's a good exercise to work on. He also strapped my legs up on a 10-inch box to take some of the dead weight off and try to get me up higher. I liked them and I think they're gonna help quite a bit. Brian said they're a good Sunday lat exercise, and I agree.
Then we did an exercise that I'm not real sure what the name of it is. I sat on the 10-inch box with a strap around my legs and my back to the low row bench. I leaned backwards over the low row bench and Brian handed me a dumbbell. We started off with 20 lbs., and went up to 25 lbs. after a couple of sets. I had to raise the dumbbell up and then take it back behind my head. It opened up my rib cage and also worked my lats. This was the one that made me real uncomfortable. Brian knew it. And he called me on it. But, he made me focus on whether the exercise was benefiting me and where I was feeling it, instead of how it made me feel emotionally. Then he reminded me he's not gonna let anything happen. I know that, of course, but, it still helps to hear it now and again.
We also tried a log pinpress today. I was real happy to use the log. I've never gotten to use it before. Brian wanted me to get away from pressing for a while to help my shoulders recoop. But, he says with the grip of the log, my elbows can't flare, and when I press it, it's down farther than a normal press, so, it will allow my shoulders to recoop, but, still allow me to get some pressing in.

So, that was my day. And of course, <3 Stretching <3 It was a great day. And then, everyone that works at the gym, plus Brian and Nick went out tonight for an IOU birthday dinner for me. It was a really great time. I laughed all night and had so much fun. Tomorrow, I'm back on the diet and getting back into the groove of a new lifting cycle. Back to business as usual. Only 11 weeks to go.

Happy Thanksgiving!!!!!

Hope everyone had a GREAT Thanksgiving!!!!! There's so much to be thankful for. Every day. :-)

I !FINALLY! got to work out again!!!! SHEESH! 'Twas a long wait! But I know it was for my own good. We did some Low Rows at 30 lbs., and 50 lbs., and then we did TRX stuff. Love TRX stuff!!!!! Brian figured out this really fantastic new way to trap and strap my legs so that my hip doesn't pop in and out all the time and I can do pushups. It felt GREAT! And, we talked. A lot. And I love those days. They're some of my very favorite days. I have a lot of very favorite days. Sometimes I run into a not-so-very favorite day, but not very often. Anyway, days like today rank at the top. It was kinda like last week when we were at the meet. Brian explained a lot of things to me and made weightroom life make a lot more sense. He listened and was able to make sense of what I was frustrated with and found a way to explain muscles and their system of working so that I was a lot less frustrated by the time I left.

And... <3 Stretching <3

Everyone have a great weekend!

Indescribable.

Well, WE did it. WE went and competed at my first able-bodied competition.

Brian and I left just before 6 this morning. I'll always accept my competitions either way, because I know I have to. And I always do well either way. But...there aren't words to describe what it meant to have him there.

The squatting event was first and we sat and discussed people's form and he explained the equipment to me. He knew some of the judges and told me about their lifting records. I was less nervous than I usually am (although, I don't really get overly nervous). I didn't have to think about anything...well, I had to have my opinion about how I was feeling. But, he was there to pick up habits of mine and know which way to take my warm-up. He got to lift off for me. And I absolutely loved having him there to psych me up and yell over top of me and get me focused during the setup and lift-off. The only girl lifting more than me was Mary...and for a change, she wasn't the only other girl!!!!!!! We stayed to watch the rest of the benching and talked more technique and discussed a little more of what he's going to do with me in the next couple of weeks at training. And we talked some more about the lifters we were watching. And all the way home, and through stopping for dinner, we talked just the same. All kinds of everything about training. It was such a great chance for me to just ask questions and soak up the knowledge that he has about the sport. It was a great day....just as I always thought and dreamed it would be, when watching the Olympians jump off the floor and hug their trainers after their routines. ....Come to think of it, I don't think I gave him a hug. But, the feeling of gratitude and excitement was there just the same.

I hit all three of my lifts, all three white lights for every lift, and I broke my Competition P.R. by 16 lbs. I think that was the greatest thing about him being there. He was there. He got to see me. And he's the one that pulled me up off the bench when it was done. He was the first face I saw and the first one to speak to me.....with a great big smile spread wide across his face. And that.....That was as great of a feeling as I always imagined it would be when I dreamed of being an Olympian. He has worked as hard toward my progress as I have. And I could tell he was proud of me. And he deserved me to get those lifts just as much as I did.

Even though today wasn't part of the Paralympic events...today, my Paralympic dream came full circle. It was everything I could have asked for...to have him there, to support me, and to be able to beam with pride that the work that we both put in together really does pay off and that what I do really does make me the happiest that anything ever could make me.

So, I benched 155 lbs., 165 lbs., and 175 lbs., and they were all technically sound, good lifts. It was a truly a day straight from paradise.

And of course, when we got back..... <3 Stretching <3

Ironic

This lyric is resonating with me this week: "Life has a funny way of sneakin' up on ya when you think everything's okay and everything's going right. And life has a funny way of helpin' you out when you think everything's goin' wrong and everything blows up in your face." ("Ironically"), both ways have occurred in my life all since Sunday. I'm extremely grateful that in the end everything seems to be salvaged and remained the same as it ever was. I love my life. I love what I do and the people I get to be around. I love the atmosphere. And I love the discoveries of so many things that I never knew I could do. I love the excitement of working towards my dreams. And I love that I've been blessed with a way to achieve my dreams. I wouldn't trade any of it for anything in the world. And I'm so thankful that nothing that has happened yet has broken the possibility to keep going, and doesn't seem that there ever will be anything that will be able to come between and divide us.

Light workout today, but felt great. Things seem to be right on schedule. I feel great. Brian says my technique is perfect and my pauses look great. A little cardio tomorrow and a massage and then Saturday is showtime!!!!!!

Bench with pauses - 95 lbs., a set of 5. 135 lbs., numerous singles, a couple doubles, and another single or two.
Dumbbell Rows - 20 lbs., 4 sets of 15.

<3 Stretching <3

I'm so ready! :-)

5 Days :-)

Bench with Pauses - 95 lbs., 3 sets of 3. 115 lbs., 2 sets of 3. 135 lbs., single. 145 lbs., 5 sets of singles.
Blackburns - 5 lbs., 3 sets of 10.
Facedown Laterals - 12 lbs., 2 sets of 15.
Triceps Extensions - 12 lbs., 10. 15 lbs., 3 sets of 10.

<3 Stretching <3

5 days till competition :-)

Less than a week

It's been a long eve and I wanna go to bed so this is short and sweet.

Low Rows - 50 lbs., 12. 60 lbs., 10. 70 lbs., 2 sets of 10.
Scarecrows - 20 lbs., 4 sets of 12.
Cable Biceps Curls - 10 lbs., 12 & 2 sets of 15.

<3 Stretching <3

Under a week until my able-bodied meet!

Understanding

I love when Brian and I have an actual span of uninterrupted time to talk about training and what he's doing with me and why. He's taught me so much over this last year. And I know he has a lot more to teach me. He has years of knowledge under his belt and I've only scratched the surface by being with him a year. He made me feel a lot better today about my workouts this week and where I stand as of right now. My brain is actually calm tonight. ....And it's the week before a competition.

Brian isn't putting a lot of emphasis on this meet....but, I put emphasis on anything remotely resembling a meet. So, I'm kinda freakin' out similar to how I always do. I think I'm a little more subdued this time. But, it's still there. And Brian just listens and takes it all and explains what he can and then listens some more until it all sinks in with me and I understand what he's been talking about all along. God bless him.

Today was a very good day :) Terry Cope came to watch me work out for a while (Thanks!) and I hit 175 pretty decent today. I'm a rather doubtful it would pass at a Paralympic sanctioned meet. But, Brian said it'll pass at the meet next week. So, that's awesome :) That will be a 15 lb. PR for my in-competition lift. That's really great!

Bench with Pauses - 155 lbs., 165 lbs., 175 lbs. all for singles. Back to 155 lbs., for 4 singles. And then I hit 135 lbs., for a double.
Flies - 20 lbs., 2 sets of 12(ish)
Triceps Pressdowns - 60 lbs., 12. 80 lbs., 12. 100 lbs., 10. (these felt great today!)

<3 Stretching <3

Brian lost a very good friend this week to cancer, so please say an extra prayer for him. Thanks.

Back and Forth and Back again.

So, this technical side of powerlifting absolutely drives me insane. I was in excellent shape about 6 wks ago. Slid back a bit cuz I took a deload week. Got back on track for a while, headed to approximately where I was before deload, and now in the last week or two I've lost about 7 lbs.....which 'seems' to have put a tiny damper on my strength. Not bad. But, enough to frustrate me. Brian's amazing. He keeps me level-headed. I just need to be able to keep in my mind what he said after I leave him. If you all remember correctly from Adam(or have known me for any length of time at all) my brain has always taken over and gone nonstop with concerns and thoughts. Blah. Oh well, I'm (very slowly) getting better at overcoming that, so, I just have to keep working at it.

Today was still okay.

Bench with Pauses - 135 lbs., 150 lbs., 165 lbs., 155 lbs. All for sets of 2. I 'attempted' a second set of 165 after the first. But, I only got the first. I wasn't tight enough on the second and the bar went crooked on me and I couldn't get it off my chest. (Again....blah.)

<3 T-Bar Rows <3 - 45 lbs., 60 lbs., both sets of 10. 70 lbs., & 80 lbs., sets of 5.

Y, T's - 5 lbs., 2 sets of 12.

<3 Stretching <3 and <3 Extra stretching <3 ...My pec minor's are getting pretty tight. So, Brian helped me out with that. He had me whimpering, but, it felt better after :-)

Bout a week and a half till the meet!!!!!!!

Lack of Energy

What I did was a very good workout. But, we had to cut out Close Grip Floor Presses. I got extremely tired when I was benching. I think it's been coming. Brian had to cut my calories way back because I got overweight. But, I think my metabolism finally kicked in, and now it isn't enough again. I'm gonna go get weighed tomorrow (instead of Wednesday) and if I've lost weight, I'm gonna bump the cals back up, because I can feel another crash coming on. I've had a headache after I've worked out for about a week and a half. And couldn't figure out why. But, today's sensation that I got, of being out of energy is all too familiar of what I felt like leading up to the last crash I had. I'm just glad I knew what it was this time so we could catch it before it happened.

Bench with Pauses - 145 lbs., 155 lbs., 160 lbs.(2 sets), 150 lbs., all sets of 3.
Dumbell Military - 35 lbs., 40 lbs.(3 sets), all sets of 6.
Skullcrushers - 50 lbs., 55 lbs., 60 lbs., 50 lbs., all sets of 6.

<3 Stretching <3

Things are great. Less than 2 wks before the able-bodied competition in Bedford Heights. Keep praying for Brian...he's still a bit on the stuffy side. But, today was his last day of Physical Therapy! So, that's a plus. Now, I just hope his body cooperates so he can get back to the shape he wants. (Extra prayer for you all.)

Sooooooo Technical

Well, yestrday's contest wasn't too bad. I was the only girl so no one beat me ;-) I hit 160 lbs. real easy. I couldn't hit 170 lbs. The benches were very short and they were very slippery. I couldn't get set enough to use my lats. Brian and I had quite a conversation about why ya can't lift the weight when you're not in your groove. It makes a lot of sense now. I always was so frustrated that it wouldn't at least go up crooked or something when I wasn't set right. But, he gave me a good example and it makes much more sense now and should help me with my mental game and give me lots more incentive to practice getting set properly when I'm even warming up. I can't really explain it by typing, but I'd be happy to show any of ya any time!

Today was a lat day:
Low Rows - 50 lbs., 12. 60 lbs., 4 sets of 10.
Cable Scarecrows - 20 lbs., 4 sets of 15.
Chinups supersetted with red miniband Triceps Pressdowns - 3 sets of 6/20.

<3 Stretching <3

Easy Day.

We took it a bit light today, because I'm lifting tomorrow in a push/pull contest tomorrow. (Obviously) I'm only pushing. lol.

Bench with Pauses - 95 lbs., 2 sets of 4. 135 lbs., 3 sets of 6.
Blackburns - 5 lbs., 10, 12, 12.
Then Brian showed me a stretch for my shoulder capsule and that took a few mins.
Then Brian had some experimenting to do. And I'm not sure what the exercise is called, but, it's for my lats....on the cable, pulling the bar down toward my knees and rotating my hands on the way down. I did 60 lbs., and 70 lbs., I didn't count how many reps, but, it was over 10 each time.

<3 Stretching <3

Please continue to pray for Brian to get better. He's still not feeling the greatest.

Will check in with a report on tomorrow's benching.

PRESENTS!!!!!

Brian came back to work yesterday!!!!! That's a Grade-A present right there! :-) He sounded a lot better. Then my birthday presents arrived. They're wonderful!! I got a new zipper hoodie and new wrist wraps from elite fitness. Love them. And just as great as the presents was the presentation of them. Brian came walking in the aerobics room upstairs and had already opened the box that they came in and start tossing everything at me. It made me laugh. I hate the big center of attention open gifts ceremonial thing. And I've never told him that, but, somehow I didn't need to. I tried everything on and it's all just perfect. Wonderful presents.

He sounded better today than he did yesterday. But, we were unable to do T-Bar rows, cuz he wasn't up to lifting me, which tells me he's not feeling good at all. Plus, his back is bugging him a bit, so, I'm sure he'd appreciate all your prayers for a quicker recovery.

My weight is FINALLY back to where it was when I was in Malaysia. I'm praying hard it stays there. I'm competing in a meet this weekend to help raise money for our troops. Brian's helping to run it and I'm lifting. Gonna be fun! If anyone is interested in donating, get ahold of me.

Today's Workout wasn't the best....but it was definitely far from the worst.

Bench with Pauses - 115 lbs., 6 & 4. 145 lbs., 155 lbs.(2 sets), 145 lbs., all for sets of 2.
Dumbbell Rows - 35 lbs., 5 sets of 10.
Y,T's - 5 lbs., 2 sets of 12.
Lateral Pulldowns - 60 lbs., 80 lbs.(3 sets), all for sets of 10.
Dumbbell Biceps Curls - 15 lbs., 2 sets of 10.

<3 Stretching <3

I'm getting a lot better at talking to Brian when I feel I'm having an off lifting day. And he's really great (always has been) at making it known that everyone has those off days that lifts all the time. I'm better able to believe him when he says it. I'm learning so much. And I've come a long way in the last year. I don't know if it's always apparent, but, I'm still learning and getting better at things. And Brian is always there to lead me and teach me.

I posted a blog about a song a while back and today this part of the chorus fit extra well for me again: "Two hearts, one dream, I wouldn't trade it for anything. And I ask the Lord, every night, for just another day in paradise."

Role Reversal

There were lots of lessons hidden in the course of today. Brian took the entire day off to get over being sick. So, I was 'it' for taking care of the gym. So, I missed therapy. Plus I needed a spotter (i'm 3 wks outside a meet, ya know? I had to workout somehow!). Plus I wouldn't be stretched. Lots of 'in a perfect world' thoughts began to enter my head from very early this morning. And somewhere in the midst of the day, after about the 15th person was so relieved that Brian actually took some time to himself, those thoughts started to dissipate. My dad filled the spotter role. (Thanks Dad!!!!!!!!) And, very thankfully, there was a guy who is used to watching Brian stretch me and was willing to do so after he completed his workout. As my day came to a close around 4ish, PJ showed up to take care of the gym for the evening, Brian texted to see how everything ended up, and when we were finishing the conversation, his last text was "Thank you." That's all. No other words included. Just "Thank you." And I smiled. And I realized that even though it wasn't 'in a perfect world'.....I still got stretched, I still got to work out, and Brian got to rest so that he can come back and resume his many roles at the gym. A few inconveniences, and not the way that Chelsi is used to having things, but no major catastrophes. The day was smooth and everything got taken care of, just as it should have gotten taken care of.

It was a great reminder of Who sent me My Guardian Angel. And that He can send me just as many fill-in guardian angels as He needs to in a pinch (or not in a pinch). It was a great reminder that inconveniences happen beyond our control, and yet, I manage to live through each and every one of them. And, I think most importantly, it was a reminder to not let my thoughts distract me from the true intentions of my heart. I want Brian to be healthy, and I'm more than willing to do anything he needs me to do any time.....despite any 'in a perfect world' thoughts I might have. I'm happy knowing that he knows he can count on me and that all he has to do is say the word.

When I got that text, and my day kind of all came together in my mind, it reminded me of a chorus to a country song that says "When all is said and done, I'd never count the cost. It's worth all that's lost, just to see you smile." And even though his 'Thank you' was through a text, it was just as worth it as a smile. I know he needed the time to himself to rest and get better.

So, I got to be the guardian for My Guardian for the day. And it made me really happy to be able to be there for him when he needed it. I love helping him out. I'm on him all the time to let me do it more. It gives me a purpose. And it fills up a void in me, that nothing else really fills. I'd do anything he needed, any time he asks. Just because I want to. And one 'Thank you' makes it all worth it, every single time. :-)

Dumbbell Floor Press - 35 lbs., 10, 5. 45 lbs., 5. 50 lbs., 3 sets of 5.
Smith Machine Close Grip - 115 lbs., 2 sets of 3. 135 lbs., 3. 150 lbs., 2 sets of 3.
Military Dumbbell Press - 30 lbs., 35 lbs., 40 lbs.(2 sets), all for sets of 5.
Skullcrushers - 45 lbs., 55 lbs., 60 lbs.(3 sets), all for sets of 5.

And Shawn stretched me. :-)

So, say a prayer for Brian to be better. And we'll see what tomorrow brings ;-)

My Guardian Angel

Exodus 23:20-21a says "See, I am sending an angel ahead of you to guard you along the way and to bring you to the place I have prepared. Pay attention to him and listen to what he says. Do not rebel against him;"

I had a great time at dinner last night with Brian and Steph (his wife) for my birthday outing. I'm extremely humbled and so thankful that God has placed Brian in my life to lead me through this journey I'm on and to understand me and what is important to me and teach me about life farther beyond my own point of view. It's hard for me to express the gratitude in my heart that I am at this point on the way to my lifelong dream coming true, and that I am so blessed to have someone who cares so much about helping to see it through to completion with me....right beside me, leading me and guarding me and listening to me and helping me.

Today was a great workout :-)

Low Rows - 50 lbs., 12. 60 lbs., 4 sets of 10.
Scarecrows - 20 lbs., 12. 30 lbs., 2 sets of 10.
Lateral Pulldowns - I'm not sure what the weight was. I'm thinking 50 and 60 lbs. I did 4 sets of 12.

<3 Stretching <3

Say a prayer for Brian. He has been sick the last few days.

It's My Birthdaaaaaaaaaay!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Know what I did for my birthday today?!?!??!? I lived in My Bubble.....at My Happy Place....with My Guardian. And it was an amazing birthday. I got there at 7, and read a book, on the floor upstairs in the aerobics room. I did leave to go to breakfast with my disability counselor, which was very fun. And returned right back to My Bubble, to read again, this time on the new physical therapy table that Brian has. Then I trained....and hung out downstairs when I was done. Until I went to dinner with my parents. This is the bubble I live in. I love it. It makes me happy.

I also got a new PR today!!!!!!! YAY! Happy birthday to me!

Bench with Pauses - 145 lbs., 160 lbs., sets of 2. 175 lbs., single. 180 lbs., I didn't do on my own off my chest...Brian aided...but once he gave me an inch, I locked it out. And 170 lbs., single.

Dumbbell Bench - 45 lbs., 50 lbs., 60 lbs., 65 lbs., all sets of 5.

Triceps Pressdowns - 80 lbs., 10. 100 lbs., 110 lbs., 100 lbs., sets of 5.

<3 Stretching <3

Tomorrow I return to My Happy Place Bubble to get stretched. And then My Guardian and his fam are takin' me to dinner. <3 I can't wait. If all I ever got for my birthday was quality time with my favorites, I'd be a really happy girl. Quality time is the best gift ever. It's priceless and irreplaceable and it makes my heart happy.

Don't Burst My Bubble!

I was in a bit of a 'mood' before I worked out today. Brian asked what was wrong and I said "I like my bubble. And that's why I have a bubble. And that's where I like to stay." He smiled. We chit-chatted and he redeemed my 'bubble'. THEN, he almost took my T-bar rows away from me!!!!!!!!!! :-O Not on birthday week!!!!!!!!!!!!!!!! Talk about bursting my bubble!!!!! (He was really trying to nurse a sore spot I've had...so, he wasn't trying to burst my bubble). But, he back-pedaled and we discussed it and decided that T-Bar's were A-OK to do. :-D And, my bubble got to remain neatly intact with no lasting effects. Doesn't take much for me.......to make me happy or unhappy. lol.

Bench with pauses - 135 lbs., 150 lbs., sets of 2. 170 lbs., single. 165 lbs., 2.
T-Bar Rows - 45 lbs., 60 lbs., 65 lbs., 80 lbs., all sets of 5.
Y, T's - 5 lbs., 2 sets of 12.
"Spider" Curls (from the T-Bar) - 30 lbs., 3 sets of 10.
Lateral Pulldowns - 40 lbs., 50 lbs., 60 lbs., sets of 10.

Enjoying my birthday week! Got a milkshake last night (actually, because i have a sinus infection and my throat hurt so bad i couldn't stand it....but, i still got a milkshake) And tonight (again because of a sore throat), my mom made cream chicken & biscuits. A few more days to go. Super happy to go out on Saturday!!!!!!!

OH! I can't forget. <3 Stretching <3

Kickoff!

Well, today started my very wonderful birthday week. My parents took me to dinner in Akron to Spaghetti Warehouse to meet a very good friend that used to go to camp with me, and her husband. We had a great time. Couple more dinner plans spread through the week, and then out with Brian and fam on Saturday. :-D Can't wait for that one.

Very good workout today. :-)

Bench with pauses - 135 lbs., 150 lbs., 155 lbs. (3 sets), 145 lbs. (2 sets), all sets of 3.
Close Grip Floor Presses - 95 lbs., 115 lbs., 135 lbs., 150 lbs., 140 lbs., all sets of 3.
Military Dumbbell Press - 30 lbs., 35 lbs., 45 lbs., 40 lbs., all sets of 5.
Skullcrushers - 45 lbs., 55 lbs., 65 lbs., 60 lbs., all sets of 5.

<3 Stretching <3

Starting internship tomorrow. It's such an insane week!!!!!! :-)

Birthday WEEEEEEEEEEEEEK!!!!!!!!!!!!!!!!!!!!!!!!!!!!

So, guess what is this week?!?!?!?! MY BIRTHDAY!!!!! It's not till Friday. But, I have birthday weeks!!!!!! I LOVE my birthday. Goin' out with a friend from my old SB camp tomorrow and wrapping up the festivities with Brian and his family next Saturday! It's gonna be soooooooo much fun. :-D

Today was a good workout :-)

Low Rows - 50 lbs., 60 lbs., 70 lbs. (2 sets), all sets of 12.
Scarecrows - 20 lbs., 3 sets of 12.
Lateral Pulldowns - 50 lbs., 12. 60 lbs., 10. 70 lbs., 10.

<3 Stretching <3

Training is wonderful.

To The Point.

I'm tired. And it's been a long week. So, Here's my workout. Then I'm off to bed.

Good workout again today :-D

Bench with Pauses - 135 lbs., 150 lbs., 155 lbs., 145 lbs., all sets of 4.
Wide Grip Bench - 135 lbs., 145 lbs., 150 lbs., 140 lbs., all sets of 4.
Triceps Pressdowns - 60 lbs., 80 lbs., 100 lbs.(2 sets), all sets of 12.
Lateral Raises - 15 lbs., 3 sets of 12.

<3 Stretching <3

My Safety Net

My great aunt died last night. :-( I was super sad. It was pretty sudden. I wasn't sure how the workout would go today. I didn't feel like even moving out of bed this morning. But, I finally had the sense to tell Brian that.

I hate 'taking it easy', so I don't tell him when I'm not really feeling up to hitting it so hard. (I know, not too bright on my end.) I always feel like if I back down it could have been a chance to do much better than I expected. But, it doesn't usually work out like that. So, I finally just told him. He gave me a hug. Made me laugh. We took it easy on bench. Then he told me to always remember two things, 1) I'm not gonna make gains every day. 2) I'm not gonna be able to come in an kill it every day.

So, it wasn't a terrible day after all. Going to the gym, talking to Brian, working out.....it reminds me of the song that's out by Ryan Starr called Breathe. Take a listen, when you have time: http://www.youtube.com/watch?v=WamzHFj_SBI ... The only problem is, I'm sure Brian would say I fall down a little more often than 'sometimes'. Glad I have him and the weights to help get me up again. Besides, today was T-Bar Row day. That can't possibly be a bad day!!!! <3

Bench with Pauses - 135 lbs., 5 sets of 5.
T-Bar Rows - 45 lbs., 2 sets of 10. 55 lbs., 8. 60 lbs., 2 sets of 8.
Y, T's - 5 lbs., 2 sets of 12.
Biceps Curls - 15 lbs., 3 sets of 12.

<3 Stretching <3

Kickin' @$$

Today's Cambered Bar Bench was real good :-) Takes me a while to rebound from deloads, but, when I rebound I do real well! I'm very very excited for this meet.

Cambered Bar Bench - 135 lbs.(2 sets), 150 lbs., 160 lbs., 165 lbs., 170 lbs., 160 lbs., all for sets of 2.
Dumbbell Floor Press - 40 lbs., 50 lbs., 60 lbs., 65 lbs., 55 lbs., all for sets of 2
Skullcrushers - 45 lbs., 55 lbs., 60 lbs., 45 lbs., all for sets of 6.
Military Dumbbell Press - 30 lbs., 35 lbs.(2 sets), all for sets of 6.

<3 Stretching <3

Everything is awesome. I love training.

Normal Sunday.

Low Rows - 40 lbs., 50 lbs., sets of 12. 60 lbs., 2 sets of 10.
Scarecrows - 20 lbs., 3 sets of 12.
Behind Head Lateral Pulldown - 40 lbs., 50 lbs., 60 lbs.(2 sets), sets of 12.

<3 Stretching <3

Oh, Brian made a funny today. He said he likes to 'keep my on my toes'. Made everyone laugh ;-)

Facing The Giants.

Well, I won't go into all of it. But, again, Brian and I have had a long couple of days with a couple rather intense conversations. We're getting really good at those. ;-) I really think I'm being less argumentative. Brian really knows how I tick. And he does a great job at relating to me. It was pretty difficult for me to start physical therapy wtih all the memories and emotional feelings of the past and having so much therapy when I was a kid. I think, after my conversations with Brian, I'm being able to realize that it's NOT the same as when I was a kid and I have a lot more choices that I can make myself.

Physical therapy was actually really great. My knee is already straighter from one session and I found out I have some inner hip muscles that are working that I didn't know worked. It's going to be a very good thing. I just have to work through conquering the giants from the past so I can have a better future. But, I know I can. And Brian's gonna work closely with my P.T. so he knows what to help me with. And my mom's gonna stretch me in the evenings, also. It's gonna be a good thing.

My bench press wasn't great today. Was not completely awful, but wasn't great. Considering all the things going on, I don't think Brian was terribly surprised. Plus I'm still getting over my deload week. That always throws me off.

I'm a little late blogging. I apologize. Here's what I did yesterday:

Bench with pauses - 145 lbs., 155 lbs., 160 lbs., 165 lbs., 170 lbs., all for doubles. My second rep on 170 was REALLY sloppy.

Triceps Pressdowns - 70 lbs., 12. 80 lbs., 3 sets of 12.

Lateral Raises - 15 lbs., 3 sets of 12.

<3 Stretching <3

Oh Happy Day!

T-Bar Rows are the best!!!!!!!!!!! Love them. It's a realy great piece of equipment for me. Great angle!!! Today I did Y, T's on it as well!

Close Grip Bench with Pauses - 135 lbs. (2 sets), 135 lbs., 155 lbs., all sets of 2. 165 lbs., 2 sets of 1. 155 lbs., 1 set of 2.
T-Bar Rows - 45 lbs., 10. 55 lbs., 3 sets of 8.
Y, T's - 12, 15.
Biceps Curls - small bar, plus 5's (?) on each side, 3 sets of 12.

<3 Stretching <3

Happy day :-)

PT time!

Cambered Bar Bench - 140 lbs., 150 lbs., 160 lbs., 165 lbs., 155 lbs. all for sets of 3.

Close Grip Floor Press with 1 set of chains - 95 lbs., 120 lbs., 130 lbs., 130 lbs., 120 lbs, 120 lbs., all for sets of 3.

Military Press - 65 lbs., 8. 75 lbs., 85 lbs., 85 lbs., sets of 3.

SkullCrushers - 10s on each side and then 15 on each side, both sets of 10.

<3 Stretching <3

Brian took me to meet his Physical Therapist today. He did a consultation with me and really thinks that he can help my hip and lower back, and my knee contraction. So, I'm gonna start going to him also at the end of the week. That will be really great if we can get some of that stuff figured out. I think it will help how I get strapped on the bench, not to mention hopefully keep me from having all the spasms I've had. And, he might even get some stomach issues worked out, believe it or not. So, I'm pretty excited. :-) That's also where I'll be doing my internship, so, now I know them all in the office and I'm ready to do that as well!!! (Brian is pretty good at takin' care of me, eh?)

Hard Work.

Sundays are great. But they're really hard. Definitely my hardest day. I'm still in the midst of figuring out if there's anything I can do about it. But, for now, it's just hard. Great work though. I love the exercises. Just don't have the lower body to bolt me to the seat like I need.

Low Rows - 50 lbs., 60 lbs., 10. 70 lbs., 10, 8.
Scarecrows - 20 lbs., 12. 30 lbs., 9. 20 lbs., 10, 10.
Cable Biceps Curls - 10 lbs., 2 sets of 10.
Medball Throws - 2 sets both sides.

<3 Stretching <3

Yesterday was 6 weeks till meet time.

Re-Grooving

So, apparently my body doesn't like the routine changed up. (just like my brain. lol.) It's taken me most of the week to get back into the right groove on my bench. But, I didn't do too shabby today.

Bench with Pauses - 150 lbs., 3. 155 lbs., 3 sets of 3. 160 lbs., 2 sets of 3.
Ultra-Wide - 135 lbs., 3. 145 lbs., 3. 150 lbs., 3 sets of 3.
Triceps Pressdowns - 60 lbs., 12. 70 lbs., 12. 90 lbs., 10. 100 lbs., 8.
Lateral Raises - 15 lbs., 3 sets of 12.

<3 Stretching <3

Thank you for everything, Brian.

Competition in 6 weeks :)

T-Bar Rows....My Newfound Love.

Today was awesome :-D We did T-Bar Rows again. Love them. So much. I don't know if I love the exercise more or just the fact that Brian is willing to help me find a way to do so many things. But, I do love the exercise. It feels great :-)

Close Grip Bench - 135 lbs., 2 sets of 3. 140 lbs., 3 sets of 3. All with Pauses, no board or rolled mat this time.

T-Bar Rows - 45 lbs., 10. 55 lbs., 10, 8, 8.

Lateral Pulldowns - 60 lbs., 12. 70 lbs., 10. 80 lbs., 10. 90 lbs., 8.

Y, T's - 5 lbs., 3 sets of 10.

<3 Stretching <3

Sweet Spot.

Man alive!!!!!!! This crap is comp-li-ca-ted!!!!! I started out doing REEEEAALL bad on bench. Couldn't figure out what the problem was. Didn't want to talk about it. I was pouting for sure. Brian was all over trying to figure out what was wrong, but, I wasn't havin' it. (God bless him.) For some reason, after I'd done about a million sets completely crappy, it finally dawned on me that I was down too far on the bench. I told Brian to unstrap me, I pulled myself backwards, Brian re-strapped, and PRESTO! It was like someone waved a magic wand. So, the bright side is, at least I got 2 good sets out of the million I did. lol. AND next time I'd hope that I will think about checking my position on the bench.

Cambered Bar Bench - 145 lbs., for 2 sets of 3. 155 lbs., for 4 sets of 3.
Close Grip Floor Press plus Chains - 115 lbs. and one set of chains for 2 sets of 3. 125 lbs. and 1 set of chains for a set of 3. Same weight 2 sets of chains, for a set of 3 (Brian helped a bit, I think). Then another set with just one set of chains.
Military Press - 45 lbs., 55 lbs., 65 lbs. (2 sets), 4 reps each.
Skull Crushers - 10's on each side for 2 sets of 10. Then 10's & 2 1/2's for a set of 10. It's a smaller bar, I'm not sure how much it weighs.

<3 Stretching <3

God is Great.

It's wonderful how things fall into place. I don't know why we can't learn not to worry about things and just know that something will work out. :-) I'm doing an internship at the place where Brian is going to physical therapy. So, he already knows them and has told me about them and I'm going to go down with him to meet them before my internship starts :-D AND! A guy that I was emailing about training before I met Brian came into the gym this week through a friend of Brian's nephew, so we got to meet, and he's going to the powerlifting competition that I'm going to in November! So, I'll know someone there :-) (I wasn't too concerned about that, because Brian's going with me so it doesn't really matter, but, it's still really cool!)

Great workout today. Feelin' pretty strong.

Low Rows - 40 lbs., 12. 50 lbs., 10. 60 lbs., 10. 70 lbs., 8. 50 lbs., 12.
Scarecrows - 30 lbs., 3 sets of 10.
Bicep Curls - 10 lbs., 2 sets of 12.
Medball Throws - 2 sets, both sides

<3 Stretching <3

Together, We Triumph.

There's a song that's reminding me more and more of my time with Brian. One part says "I swear, we've been through everything there is. Can't imagine anything we've missed. Can't imagine anything the two of us can't do." The glitch is, the song is called "Through the years" and Brian's only been my trainer for a year. So, I guess I'm gonna have to wait a while before it really suits.

Today was the last day of my princess week. :-( But, it was awesome! (The week, and the day). I benched a little, just some lighter touch and go stuff. Then I shrugged, which felt so amazing :-D I was so excited to shrug. I really missed it. It's one of my favs. !!!!!!!!!!!!!!THEN!!!!!!!!!!!!!!!!!!!! Brian got me up on the T-Bar Row piece of equipment, so I could row from there!!!!!!!!!! It was soooooooooooooooooo my absolutely favoritest thing we have ever done!!!!!!!!!!!!! (probably because it's another one of those things that no one else would have probably ever done with me). Felt super super great and made me SO happy :-D Was awesome. He strapped me up and I was basically just sitting on the straps...nothing else to hold me up. haha. He's not afraid to do anything. It's super super awesome. I can do just about anything as long as he's down there with me :-) We're a good team. And the exercise felt really great. Much closer to what I would think a row should feel like than some of the rows I usually have to do. The other stuff isn't bad, and it works (obviously, with all the gains I make). But, this was perfect angle and I didn't move and I could extend my arms all the way. Then we did some medball balance stuff.

So, Chelsi's week comes to a close for now. Time to start hitting it again for the upcoming meet. Which is good. I need to do that. But, this was really a nice break in things. I guess maybe I get a little more burnt out sometimes than I realize. Glad Brian is able to recognize when a little change could be a good thing. ;-)

OH! And, of course, <3 Stretching <3

Chelsi's Week!

This is great!!!!!!! I LOVE picking my exercises :-D Today, all we did was TRX and climb ropes!!!!!!!!!!!! It was a BLAST. Haven't done TRX or ropes in a VERY long time. I missed them and I love them. I definitely think we should have Chelsi's Week more often. lol. Nah, I'm just kidding. We wouldn't make near the progress toward my ACTUAL goals. haha. It's a really nice break though. We just screwed around and tested some abilities today. I was pleasantly surprised by some and kinda disappointed at one or two, but, we had a good time and laughed anyway. Brian threw a couple chains around my neck for me to do TRX push ups and said "See, ya can't say I don't treat ya like I treat everyone else." Yes, I know Brian. That's what makes me smile the most :-D

The Princess Again!!!!!!!!

YAAAAAY!!!!!! I get to be the princess again for a couple of weeks!!!! Whatever I wanna do, we're going to do. :-D Brian said he's really happy with how things are going, but the program he had me on was set up for the October meet, and now we have longer, and since I've been kinda beat up, he's gonna back it down a bit, and while he's re-working my program, I get to choose the stuff I wanna do!!!!!! Well, for the most part anyway. I have to kinda stick with a basic template, but, not the exact exercises. :-D So, what I say goes. haha! I emailed him a list of exercises tonight. I'll be interested to see how he puts them together. ;-)

Bench with Weight Releasers - 95 lbs., plus 70 lbs on weight releasers, for sets of 2. I have to idea how many sets we did. About a million I think ;-)
We tried Reverse Bench and that wasn't going so hot. So we stopped.
Dumbbell Floor Press - 35 lbs., 3 sets of 10.
Skull Crushers with the EZ bar plus ?5 lbs? on each side? It might have been 2 1/2 on each side. - 3 sets of 12.

<3 Stretching <3

Healing Well

My left biceps seems to be healing up quite nicely. Still a little tender on certain stretches. And Brian didn't have me do pullups today to try to keep from over extending it. But, it feels pretty good. And most of the puffiness is gone :) I should be good as new soon!

Low Rows - 50 lbs., 12. 60 lbs., 3 sets of 10.
Scarecrows - 20 lbs., 4 sets of 10.
Cable Biceps Curls - 10 lbs., 2 sets of 10.

<3 Stretching <3

Dynamic Duo

Yesterday was so busy after training, so, I'm just getting around to my blog. But, Training was amazing!!!!!!!! We did doubles on bench...regular bench. Brian has found a GREAT cycle for me. I've made about a 10 lb. gain since Malaysia already!!!!!! And I still have 8 weeks (from today) until my able-bodied competition. We work real well together and we're working real hard at everything.

Bench with Pauses - 155 lbs., 2. 165 lbs., 2 sets of 2. 170 lbs., 2 sets of 2!!!!!!!!
Military Press - 60 lbs., 10. 70 lbs., 8. 80 lbs., 2 sets of 8.
Triceps Floor Extensions - 15 lbs., 4 sets of 10.

<3 Stretching <3

My bicep and deltoid are feeling much better. And my right side is loosening up a lot, with massages and new stretches that Brian has me doing. Now we're working on loosening up my hamstrings....could be a while before we see results. But, we're doing what we can. Brian has done a lot to improve the quality of things I deal with in day to day life by helping me with stretches and incorporating accessory exercises in my workouts. I'm very grateful. :-D

My Guardian.

It means so much to me to have someone who just looks at me and knows that words aren't important in the moment. There's nothing to say to make things different than what they are. They just are the way they are. And even though it's not ideal, it's okay that they are that way.

Today I actually cried during my medball pass workout. I usually use two straps during the exercise. Today we took it down to one because I was getting pretty good with two. One was really tough. I was off balance for most of the exercise. It was quite a core workout if I've ever had one. Brian was right there. Nothing was going to happen to me. I wasn't really afraid of that....although it is kinda scary. But it's more frustrating. But, I did it. And I got better as we went. And then we changed medball exercises and did each side separately and we discovered one side is quite a bit stronger than the other and on my stronger side, Brian actually made me laugh and had me talking. Which was cool because I was actually able to stabilize without concentrating so hard.

When I started to cry during our regular passes, Brian just stood there, and then he said "It just sucks doesn't it?" And I smiled. And when we were all done he gave me a hug, and my heart smiled. No patronizing comfort words trying to make anything go away or smooth it over so it doesn't seem as bad as it is. It just is. And we deal with it together. And it's really awesome to have someone to deal with it with me.

Close Grips with Pauses - 135 lbs., 5. 145 lbs., 2 sets of 5. 150 lbs., 2 sets of 5
Cambered Bar Rows - 75 lbs., 4 sets of 10.
Lateral Pulldowns - 70 lbs., 10. 60 lbs., 2 sets of 10.
Medball Passes - 1 set each way
Medball Reaches - set of 10 each side

<3 Stretching <3

Change of Plans

Today was AMAZING!!!!!!!!!!!!

I hit 190 lbs. on pin presses for a single! :-D It felt GREAT!!!!!!!! I was very happy! So was Brian!

We were supposed to deload this week. But, Brian talked to me this morning about doing a meet he found that's later in November, and since I missed a workout at the beginning and I missed another one about a week and a half ago from my shoulder, we thought it'd be a more accurate reading of the cycle if we hit it again this week, with the workout I missed a little over a week ago. Then we can deload next week. And Brian can extend my cycle where needed to make up for the extra weeks between. So, my meet is actually going to be November 20th now. And it's closer than the last one was. And it's in Ohio. :-)

Pin Presses - 135 lbs., 6. 155 lbs., 165 lbs., 175 lbs., 185 lbs., all sets of 2. A Single 190 lbs!
Lateral Raises - 15 lbs., 3 sets of 10.
Triceps Pressdowns - 70 lbs., 80 lbs., 90 lbs., 12. 100 lbs., 10.
Red Miniband Pull Aparts - 4 sets of 20.

<3 Stretching <3

Jack of ALL Trades.

Brian pretty much figured out most of my shoulder problems. It's coming from my deltoid. So, he worked on loosening it up on Friday and everything feels SO much better :-D Happy to go to my massage on Tuesday and point her in the right direction so I can get everything straightened out with it.

I actually didn't remember to ask my weights today, so I'm kinda guessing on a lot of this.

Low Rows - I'm going to guess I started with 50 lbs. I think I did 5 sets. And I think the last 2 were 80. My reps were between 10 & 12.

Scarecrows - 30 lbs., 3 sets of 10.

Lateral Pulldown - I started with 70 lbs., and I did four sets so I'm going to assume I ended at 100 lbs....unless he jumped me up more than 10 lbs. for any of the sets. My reps were 10, 12, 8, 7.

Pullups supersetted with purple band triceps pressdowns - 2 sets of 8/20

<3 Stretching <3

Regular Bench

I finally regular benched today :-) It's been a while. Did pretty good. Still feeling a little odd on regular bench....but I'm deciding that it's because my right shoulder is tight. My massotherapist is working on fixing that. So, that's all we can do. But, I still did pretty good.

Regular Bench with pauses - 150 lbs., 6 sets of 3.
Military Barbell Press - the bar (45 lbs), 5. 55 lbs., 10. 65 lbs., 10. 75 lbs., 5 & 10.
Triceps Dumbbell Extensions - 15 lbs., 4 sets of 10.

<3 Stretching <3

New PR!

I did a close grip single with a pause of 170 lbs. today :-) That's very awesome.

Close Grip Bench with pauses- 135 lbs., 145 lbs., 155 lbs., 160 lbs., 165 lbs., all for 2. 170 lbs., single.
Cambered Bar Rows - 75 lbs., 4 sets of 10.
Lateral Pulldowns - 70 lbs., 10. 80 lbs., 2 sets of 10.
Medball Passes - 4 sets, two each way.

<3 Stretching <3

This new program is very great! Lots of gains. :-)

Same-Same

Last week brian was benching and started having a lot of problems and thought it was possibly his pec. The next day I benched and that night started having problems and thought it was probably my pec. Today Brian went to the physical therapist and he has mobility in his scapula and range of motion problems and it puts extra strain on his pec so he is gonna go to physical therapy to loosen up his shoulder. I benched today and my pec is fine, but we've been dealing with a lot of mobility problems in my scapula and range of motion problems. SO, we're pretty sure it's not my pec. It seems to be we're having the same problems. So, Brian said he'll let me know what to do about it once he completes his therapy. :)I think we're having similar lower back problems as well. Rather interesting.

Had a pretty good day today :) But, no weight releasers :(

Pin Press Bench - 150 lbs., 3. 160 lbs., 3. 170 lbs., 2 sets of 3. 175 lbs., 2, 1.
Lateral Raises - 12 lbs., 4 sets of 10.
Triceps Pressdowns - 70 lbs., 4 sets of 12.
Red Mini-Band Pull Aparts - 2 sets of 20

<3 Stretching <3

The issues I had after my workout last Wednesday were why I didn't blog on Friday...I took the day off from training. Things are on their way to back on track. They're similar problems I used to have, just have to talk to my massotherapist about it all.

New Toy

Low Rows - 40 lbs., 1 set of 12. 50 lbs., 4 sets of 10.
Scarecrows - 20 lbs., 3 sets of 10 & 1 set of 12.
Body Blade - This was supersetted between Low Rows & Scarecrows Long piece of plastic or something, with a little weight at the end. Shake it back and forth to teach stabilizing your humerus. Helps with impingements.
Cable Biceps Curls - 10 lbs., 3 sets of 12.

<3 Stretching <3

"Stud"

Today one of my teammates called me a 'stud'. It made me feel good and I appreciated the compliment he paid me. Then I cracked up at myself because I considered it a compliment......most girls probably wouldn't. Oh well, I guess I'm not most girls, eh?

Today was a good day :-) I love training. It makes me so happy.

Close Grip (with pause. No mat) - 135 lbs., 3. 145 lbs., 6 sets of 3.
Cambered Bar Rows - 75 lbs., 10. 85 lbs., 8, 8, 7.
Lateral Pulldowns - 70 lbs., 12. 80 lbs., 10. 100 lbs., 6.
Biceps Curls - 15 lbs., 3 sets of 10.
Medball Passes, behind back - 4 sets, timed...not sure how long.

<3 Stretching <3

"We've" Come A Long Way, Baby!

This morning went very well. It seems to be that I'm getting stronger :-) That makes both of us very happy!!!!! With a rough start to the cycle because of me being so sick, it's nice to see that what we've been doing seems to be working already. And then, Brian figured out a much better way for me to do triceps pressdowns. His brain never stops :-) Makes my training life so much easier!!!!!!!! He had me sit on the end of a bench instead of up on the preacher curl seat, and then he got my legs out of the way, and he held me forward more than I usually sit. It finally felt really great IN my triceps. Brian mentioned today how much we're figuring out to do in the weight room now. And it's truly amazing what all he's come up with for me in the last year and all the exercises and equipment he has me working with compared to the beginning. And, I don't (usually) even flinch at it anymore. I just smile. I know everything will turn out okay and he's not gonna leave me to do any of it on my own.

Bench Pin Presses with Weight Releasers - 150 lbs. + 50 lbs. (weight releasers), 3 sets of 3. 155 lbs. + 50 lbs., 1 set of 3. 160 lbs. + 50 lbs. 1 set of 3. 165 lbs. + 50 lbs., 1 set of 3.
Lateral Raises - 15 lbs., 3 sets of 10.
Triceps Pressdowns - 60 lbs., 15. 70 lbs., 2 sets of 12.
Pull-Aparts with Red Mini-Band - 3 sets of 20. I did these a lot when I was with Adam, but I can't remember what we called them. It's a back exercise. You pull the band apart and squeeze your shoulder blades together.

<3 Stretching <3

Thanks Brian, for training me today, even though it's a holiday, so I didn't have to miss. :-)

A Little Tired.

Well, I slept in today, and then, my workout didn't feel great. It wasn't awful by any means. It just wasn't as good as usual. I think that a new exercise that I tried in the pool yesterday had an affect on my upper back. And yesterday, Brian and his son and I went to a college football game and I sat in the bleachers and didn't have a back to lean against, and I think that had an effect on my lower back. So, being that today's workout was a back workout, those things weren't a good combo. But, I think the pool exercise is gonna help my shoulder. And I had a really great day with Brian and Nick at the football game. So, it was all worth it. We went to see a guy play that Brian trained all summer to get ready to play football at Hiram. He did real good :-D

Low Rows - 50 lbs., 12. 60 lbs., 3 sets of 10.
Lateral Pulldowns - 50 lbs., 10. 70 lbs., 12. 90 lbs., 10 & 8.
Pullups supersetted with Purple Band Triceps Pushdowns - 3 sets of 6 & 25.

<3 Stretching <3

Then, Brian helped me come up with some core exercises that I'm going to do on my offdays. And a shoulder stretch to help loosen up my right side. It's been giving me some extra trouble lately, and Brian thinks that it's the reason I always feel lopsided on my cambered bar rows. So, those will be good and help me out.

Chest & Lats

Seems like that's all we've been doing this cycle! lol. I didn't realize how used to assistance work I was and there doesn't seem to be much in the mix right now. It's been a great cycle! I've just made observations about the differences from one to the other. In the last week, I've put on 3 different shirts that I'm not going to be wearing much longer because I'm getting bigger again, so, something is definitely working right :)

Close Grips with rolled mat - 145 lbs., 5 sets of 6.
Close Grip Floor Presses - 115 lbs. with chains, 2 sets of 8. 95 lbs. with chains, 4 sets of 8.
Rows - 40 lbs., 12. 50 lbs., 12. 60 lbs., 10.
Scarecrows - 20 lbs., 3 sets of 12.

<3 Stretching <3

Unbalanced

So, Brian figured out today why rows absolutely make me insane. I don't have the same range of motion in my right shoulder as I do my left and when I pull back to row, my right arm stops because my shoulder blade won't go back and my left arm keeps going...which makes the bar uneven, which makes me unbalanced, which makes me crazy because it never feels like I can do them right! So, he's going to give me some exercises I can do to try to improve the motion of my shoulder and I'm going to have my massotherapist start paying extra attention to it.

Today went really well. Brian's amazing. He really has me working on my lower back a lot. And I think I did better today at balancing myself on those exercises than last week. And he started me on a new one today as well.

Cambered Bar Bench - 115 lbs., 6 sets of 8.
Cambered Bar Rows - 85 lbs., 10, 9, & 2 sets of 8.
Dumbbell Rows - 40 lbs., 4 sets of 10.
Biceps Curls - 12 lbs., 12. 15 lbs., 2 sets of 12.
Rotating Reaches - just one set, but I'm not sure how many. He kept count.
Then we did a medball pass. I passed it to Brian and he handed it to me on the other side.

<3 Stretching <3

Good day :)

Volume

The first part of this cycle has been a lot about increasing my volume. And today, we found out that it's working pretty well!! The first week of my cycle, the volume on my bench equaled 5,040 lbs. (or something really close to that). Today, the volume on my bench was 7,630 lbs. And judging from the smile on Brian's face, that's a pretty great thing!!!!!!! :-D

Wide Grip Bench - 95 lbs., 8. 115 lbs., 8 sets of 8.
Dumbbell Bench Press - 50 lbs., 9 & 8.
Dumbbell Flies - 25 lbs., 3 sets of 12.
Dumbbell Military Press - 25 lbs., 10. 30 lbs., 10. 35 lbs., 8.
Triceps Rollbacks - 20 lbs., 8, & 2 sets of 10.

<3 Stretching <3

Tomorrow is Brian's birthday!!!!! Happy Birthday Brian. :-D

Lovely Lats

Today was awesome :-D We did the same Rows and Scarecrows that we did on Friday. I actually think I did a little better....I think I held myself upright a little more than I did Friday. Brian had to help as he upped the weight on Rows, but, I didn't do too badly. Brian and I have also been working on a lot of core exercises and he's been figuring a lot of new exercises out for me. :-) He takes very good care of me.

Rows - 40 lbs., 12. 50 lbs., 12. 60 lbs., 8 & 10.
Scarecrows - 20 lbs., 4 sets of 12.
Pullups supersetted with Purple-band Triceps Pressdowns - 5 sets of 6/20.

Behind Schedule

I went to bed very early last night. And as I laid in bed, I realized I forgot to blog. :-( So, better late than never, right?

Being that I was so sick last week, Brian and I didn't get our Friday workout in together, which took away one of my days using chains. Because of the way my cycle is set up, I'll only get two days of floor presses with chains. But, hopefully it'll be enough.

Yesterday was another great day! (Is anyone surprised?) Brian figured out how to strap me so that I can do cable rows on the actual cable that you're supposed to do them!! Where you prop your feet in front of you and push off while you pull the weight. He's so super smart. :-D He put a wooden board so that it would come out closer to my feet and then he strapped my feet right up against the board. Then he strapped me real tight to the seat, and it worked!!!!!!!! I was able to do rows and scarecrows like that!!!! It was really cool. Scarecrows were a little scarier than rows, and I'm still trying to ponder why. But, it worked out real great and I really felt it in my back. Was awesome!

Close Grips with rolled mat - 95 lbs. 1 set of 8. 135 lbs., 5 sets of 6.
Floor Presses - 95 lbs., 1 set. With Chains - 95 lbs., 6 sets of 8.
Scarecrows! - 10 lbs., 10. 20 lbs., 2 sets of 10.
Rows! - 40 lbs., 10. 60 lbs., 8 & 10.

<3 Stretching <3

Was a great day.

Chicken Soup for the Handicapped Soul

Scariest Exercise + Favorite, Most Trustworthy Person = Favorite kind of day.

I feel like I should write a book. But, I don't know how I'd ever describe half of the stuff that I want to put in the book. I think it's indescribable. Especially at training. Brian figured out today a better way for me to do my rows....a better way to find me some counterweight/counterbalance, so it's not so difficult for me to pull back. And then we did these lower back exercises again. They are ones that I would classify as me strongly disliking them. I choose to do them because I know what our ultimate goal is in doing them and I'm hoping I like the outcome. But, I don't like them. They scare me and make me feel vulnerable and they're super, super hard. And, they kinda remind me of being at physical therapy when I was little, which wasn't a blast by any stretch of the imagination. But, Brian makes me laugh and makes a couple good-natured remarks to get me going. And when I get real uncomfortable he just starts talking and letting me know he's there and I'm not going to fall without him catching me. And he recognizes to me that it's really hard and he knows it is and that really helps me out a lot. It makes it much less of an expectation. When I start out and I can't do them right because my back is too weak (which is the purpose of doing them, to get it stronger) he can tell I get frustrated (or I tell him) and he tells me it's okay that it's weak and we'll just keep working at it. He tells me he knows it's hard but he's proud of me for working through it. And he encourages me to keep going. And when I get scared cuz I lose my balance, he catches me. And I know he's there and I'm not alone. And then, when we were all done today, he gave me a hug. And I knew it was okay to be me and he wasn't disappointed that it doesn't look like it should and I was comfortable in my own skin again. ....that's the best way I can describe it, but unless you go through it and need all of that, I don't think any words do it justice. This is what I tell him all the time: He knows it sucks, and because he knows that, it makes it suck a whole lot less. :)

Cambered Bar Bench - 105 lbs. 2 sets of 8. 110 lbs., 4 sets of 8.
Cambered Bar Rows - 85 lbs., 4 sets of 8. 2 sets I was blocked up a lot higher than usual. Brian usually props the end of the bench up so that the exercise hits my lats more. We started talking and I said it's still real hard for me to do rows because even though I'm strapped, there's no counter weight because my legs are just dead. So he added extra blocks and it actually helped a great deal.
Dumbbell Single Arm Rows - 35 lbs., 4 sets of 10. Same on this, he left me up higher than usual. It felt a lot better on my arms, and it hit my lats real well.
Biceps Curls - 12 lbs., 1 set of 12. 15 lbs., 2 sets of 12.
Rotating Reaches - for my lower back. I don't know how many we do. I'm too concentrated on the exercise to pay attention to anything else. We do one side and then the other.

<3 Stretching <3

Recovery & Begin Again

I was pretty sick all last week, and it got real bad toward the end. So, Sunday was extremely short to try to just get some blood flowing through my muscles and try to help me recover a little bit. And today we started fresh with hittin' it hard. :)

Sunday:
Cable Rows
Cable Scarecrows
Lateral Pulldowns

Monday:
Wide Grip Bench - 105 lbs. 5 sets of 8 with pauses.
Dumbbell Bench - 40 lbs., 10. 45 lbs., 2 sets of 10.
Dumbbell Flies - 25 lbs., 3 sets of 10.
Dumbbell Military Press - 25 lbs., 3 sets of 10.
Triceps Floor Extensions - 20 lbs., 3 sets of 10.

<3 Stretching <3

Short Day

Well, I haven't been feeling real great, so Brian cut me a bit short today. It was still a good workout though :)

Cambered Bar Bench - 95 lbs., 1 set of 8. 105 lbs., 4 sets of 8
Cambered Bar Rows - 85 lbs., 4 sets of 8.
Single Arm Dumbbell Rows - 35 lbs., 4 sets of 10.

<3 Stretching <3

Out of Habit

Wow, I completely forgot to blog yesterday! It's easy to get out of the habit of things! So, I'm going on memory...I might be a bit off with the number of reps, but, it's pretty close. :)

Wide Grip Bench - 85 lbs. 2 sets of 8. 90 lbs., 5 sets of 8.
Dumbbell Bench - 35 lbs., set of 8. 40 lbs., 2 sets of 8.
Flies - 20 lbs., set of 10. 25 lbs., 2 sets of 10.
Military Press - 20 lbs., set of 10. 25 lbs., 2 sets of 10.
Triceps Floor Extensions - 15 lbs., set of 10. 20 lbs., 2 sets of 10.

A lot of volume for a few weeks. Then we'll get a little heavier (so I'm told). Wide grip bench is supposed to help me build strength 'out of the hole' (immediately off my chest). I'm pretty weak in that area. It was a good workout :)

And of course, <3 Stretching <3

Happy Heart

Today was amazing. Not much lifting, but, another excellent day of Brian figuring out exactly what I need to make me stronger, and being right there to catch me if I fell.

I was doing some bench pin presses and he was talking a lot about me needing to figure out how to drive myself into the bench from as low as I can. So, we started talking about all the different times I have trouble stabilizing myself and what they all have in common and what we need to strengthen for me to be able to stabilize myself better on the bench and in lots of other situations. Brian doesn't need very long to come up with a lot of things, and he's always dead on for what I'm talking about targeting. He stepped back and looked at me and told me he needed to think, then he walked over to the dumbbells, sat down and tried something and walked back over to me. And while I was doing that one, he came up with a few more. :-D He's really smart. The exercises are going to help so much. And Brian is so patient. When it doesn't turn out the right way the first time I try it again. And when I get frustrated he knows exactly how to explain it so that it makes sense that it might not work out for a while and it doesn't mean it's not going to happen eventually. They were all very scary exercises but he stood with me the whole time and he really did catch me a couple times when I started to fall over. He's found so many things that I never knew I could do or would have tried without him. It's really exciting for me. It makes me have lots of joyful tears. He's been a miracle for me and I'm very blessed that God sent him into my life. He's a constant reminder that God has me right in the palm of His hand and is watching over me every step of the way.

I really needed that today. I went to a new gym yesterday to try out swimming. I really hate going to new places. And I wasn't comfortable in my own skin until I went back to The Workout Center to train today. Then, training became as described above and it really made my heart happy. Brian has such a way of conveying to me that I don't need to be ashamed that stuff is different for me. It's "okay" and it's "all going to work out." And it always does.

Tomorrow I'm 10 weeks out of my first able-bodied competition. Brian's taking me. :-D I'm pretty excited about it.

I can't get this link to highlight like I normally do, but go to youtube and paste this in to listen to the song I wanted to include: http://www.youtube.com/watch?v=hXsiWoyjw60

So Many Subjects! So Little Space!!!!

WOW! I had about 10 titles I could have used for this blog. :)

Well, the first thing I want to mention is that Brian has been training me for a year now :-D That makes my heart happy. No more switching trainers!!!!!!!!!!!!!! That is super excellent stuff for me.

Okay, next order of business: For anyone who might not know (although, I'm not sure how): I ranked 10th in the world in Malaysia :-D That also made my heart pretty happy. We had a great trip. I get along with my team real well. And I made some new friends from other countries, which is awesome! Super nice people.

I cried for all of opening ceremony. It was amazing to be there. 52 countries, almost 300 athletes. And then I cried again when Jake got his Gold Medal for Juniors and we got to hear the National Anthem played. It was awesome!!!!!!! There's nothing like hearing your National Anthem played there when it could have gone to so many other countries. We were all pretty proud of Jake! Most of my other teammates did really great as well! Leroy got 2nd and Tyler 5th in Juniors. Mary got 4th and Ahmed got 10th. It was an awesome showing for the U.S.

Right now Brian's trying to ease me back into working out. Everything is very light right now. That's why I didn't start blogging right away. Just about a half hour workout for right now. He's getting a plan together in his head for next cycle, or the next few cycles. Then hopefully we'll start hitting it again soon :-)

So, That's the catch up for you all. Thanks for all your support you've given me. Worlds was all I thought it would be plus more. It was an amazing experience and I'm very much looking forward to my journey continuing.

Last Workout!

So, today was my last major workout. :) Super excited.

Cambered Bar Rows - 85 lbs., 4 sets of 10.
Dumbbell Rows - 30 lbs., 3 sets of 20.
Blackburns - 5 lbs., 2 sets of 20.
Pullups & Red Miniband Triceps Pressdowns - 3 sets of 6/35.

<3 Stretching<3

Brian and his fam are coming over for dinner tonight. I'm really excited about that as well. Going to be a really fun night of just hanging out before I leave. :)

2 days!!

SOOOOOOOOOOO READY!!!!!!!!!!!!!

I hit 170 lbs. WITH the two-second pause on my chest today!!! YAAAAAAAAYYYYYYYYYYYYY!!!!!!!!!!!!!!!!!!!!! It felt SO great!!!!!! I'm SO excited and I'm SO ready to get going. Wish I didn't have to wait until Tuesday! lol.

Bench with two second pauses - 135 lbs., for 2. 150 lbs., 160 lbs., 170 lbs. for singles. 135 lbs. for two more sets of 2.
Arnold Presses - 15 lbs., 3 sets of 15.
Shoulder Horn - 8 lbs., 2 sets of 20.
Triceps Pressdowns - 50 lbs., 15. 60 lbs., 2 sets of 15.

<3 Stretching <3

4 days!!!!!!

Less Than A Week!!!!!!

Cable Rows - 130 lbs., 4 sets of 12.
Scarecrows - 70 lbs., 4 sets of 15.
Lateral Pulldowns - 60 lbs., 12. 70 lbs., 2 sets of 12.
KettleBell Shrugs - 50 lbs., 2 sets of 15.
BOSU Abs - 20, 17, 14.

<3 Stretching <3

6 days!!!!

Reverse Order

My Friday benching has been going much better than my Monday benching, so, Brian switched this week around. We did weight releaser stuff today and Friday we'll have my big bench day before I leave :)

Bench with Weight Releasers & Pauses - First I did 3 reps of 135 lbs., with pauses without weight relasers. Then I lowered 175 lbs. and raised 135 lbs. for 3 sets of singles. Then I lowered 195 lbs., and raised 135 lbs. for 5 sets of singles. Then I did 135 lbs. for two more singles without weight releasers. I paused all of these
Close Grips - 135 lbs., 5 sets of 3, all with pauses.
Upright Rows - 40 lbs., 2 sets of 15.
Shoulder Horn - 8 lbs., 2 sets of 15.

<3 Stretching <3

8 Days!

Single Digits!!!

Well, I leave in NINE (9) DAYS!!!!!!!!!!!!! That's officially single digits!!!!!!! SOOOO Freaky! But SOOOOOOO Exciting!!!!!!!

Brian was away for his anniversary, so, friend Doug spotted me again. :-D

Cambered Bar Rows - 65 lbs., 12. 75 lbs., 2 sets of 12. 85 lbs., 2 sets of 10.
Dumbbell Rows - 25 lbs., 25, 20, 25.
Blackburns - 5 lbs., 2 sets of 20.
Pullups Supersetted with Red Mini-band Triceps Pushdowns - 2 sets of 6 & 2 sets of 8 on pullups. 4 sets of 35 on Triceps.

Well Taken Care Of

Bench with Weight Releasers & Pauses - I lowered 195 lbs. and raised 95 lbs., for 5 sets. I lowered 205 lbs., and raised 95 lbs., for 2 sets. On all Weight Releaser sets today I held it on my chest for the 2 count. The weight popped off at my chest, which made me have to stay tighter to try to not lose my balance because it got so light. It was a REALLY great exercise. I was holding it so tight that i don't think my muscles realized how light it was on my chest....not until I started going back up. That should help me with some mental stuff I've been dealing with. I hope. Then we did some extra singles, for practice: 145 lbs., 150 lbs., 155 lbs. None of them were heavy. I didn't struggle at all. They all felt REALLY great!
Close Grips - 135 lbs., 5. 145 lbs., 1. 165 lbs., 5.
Upright Rows - 50 lbs., 3 sets of 12.
Shoulder Horn - 8 lbs., 2 sets of 20.

<3 Stretching <3

I feel so amazing. My shoulders are not bothering me at all. When I do outside cardio it feel really great. I'm recovering quickly from my workouts. I'm not staying sore for extended periods. My arms and elbows are feeling so much better. I'm so impressed with how well Brian knows what to do to take care of me and keep me so fresh when I'm going in and doing what I'm doing all the time. He takes really good care of me :)

OH! Tomorrow is his anniversary, so he has the weekend off :) Happy Anniversary, Brian & Steph!!!

Help Day

Brian has to help me an awful lot on Wednesdays. He has to help me an awful lot on every day, so I don't know why I notice it so much on Wednesdays. But, it works. :) He's always coming up with new ways to keep me stabilized in my exercises. Today he had to hold me down for scarecrows. And he always has to hold me down for Lat Pulls. And he has to pull me up after I reach down to get the kettlebells. And he has to hold me upright for biceps curls. AND he has to hold me in place for my abs. His job is definitely not a piece of cake. But, he makes it so fun for me. :) And so safe, even though I need so much help.

Cable Rows - 150 lbs., 4 sets of 10.
Scarecrows - 90 lbs., 100 lbs. (2 sets) 10.
Lateral Pulldowns - 90 lbs., 3 sets of 10.
KettleBell Shrugs - 50 lbs., 3 sets of 15.
Biceps Curls - 12 lbs., 3 sets of 12.
BOSU Abs - 20 and 2 sets of 15.

<3 Stretching <3

Less than two weeks now till I leave!!!

Pressure

Well, tomorrow is two weeks till I leave and I'm really starting to feel the 'pre-competition pressure'. Say a prayer that Brian makes it through the next two weeks with me sanely ;-)

Bench Press with 2 second stops - 145 lbs., 3. 150 lbs., 3. 150 lbs., 3. 160 lbs., 2 singles.
Dumbbell Bench Press - 45 lbs., 10. 50 lbs., 9. 50 lbs., 8.
Triceps Rollbacks - 20 lbs., 5 sets of 10.
Military Pin Presses - 70 lbs., 75 lbs., sets of 8. 75 lbs., a set of 5.
Lateral Raises - 15 lbs., 3 sets of 12.
Cable Crunches - 50 lbs., 3 sets of 20.

<3 Stretching <3

Everything felt really great today. I felt very secure with all my bench reps. I'm feeling much stronger. :-)

Million Dollar Baby

I'll tell you, I certainly have the life! ;-) I'm starting to feel like an athlete worth millions here! Have I blogged the link to my hotel yet? It's http://www.legendsgroup.com/. Make sure, from that screen, that you go to The Legend Hotel in Kuala Lumpur. It's beautiful! :) And I get my weekly massages, and if I tell Brian something is bothering me any extra than normal, he stops to rub it out. And I get stretched every day. PLUS I got to work out today (on a holiday!). It's quite a deal I have!!!!!! But, I can't let it all go to my head too much. ;-) Just had to brag a little.

Everything felt real good today. Good workout :)

Cambered Bar Rows - 65 lbs., 10. 75 lbs., 2 sets of 10. 85 lbs., set of 9 and set of 8.
Dumbbell Rows - 25 lbs., 2 sets of 25 and a set of 20.
Blackburns - 5 lbs., 2 sets of 20.
Pullups supersetted with Triceps Pushdowns - First 3 sets of Pullups were 6, the last set was 8. The first two Triceps were 30, the last two were 35.

<3 Stretching <3

Ya know, there's also more to being the "Million Dollar Baby" than meets the eye. I just watched this movie not too long ago and my favorite scene is when Maggie and Frankie are in the car and she says "Frankie, you're all I've got." And Frankie says, "Well, you've got me." To everyone around, it looked like she was on top of the world. But, Frankie was the one who really knew what was going on. And he wasn't going anywhere. .......I'm really thankful that I have found Brian to train me and he's not going anywhere.

Feeling GREAT!!!!!!

Feeling SO great!!!! I love that I feel so fresh before a meet. And I'm so glad Brian knows how to accomplish that :) Today was awesome. I set a PR on Close Grip and I'm doing real well controlling the heavy weight on the weight releasers.

Speed Bench with Weight Releasers - Lowered 185 lbs. and raised 95 lbs. for 6 sets. Lowered 195 lbs. and raised 95 lbs. for 2 sets. It's seeming that I'm having an easier time placing the bar, the higher the weight is. I guess I'm staying a lot tighter by instinct, the more weight I'm holding.
Close Grip with Rolled Mat - 95 lbs., 145 lbs., 160 lbs. (x's 2 sets) all for 5 reps. Never done 160 for 5 on close grips! Let alone two sets!!!!!!!!! Felt GREAT!
Shoulder Horn - 5 lbs., 3 sets of 25.
Triceps Pressdowns - 90 lbs., 100 lbs., sets of 12. 80 lbs., for a set of 15. The inside of both my elbows were bothering me so he backed it down for last set.
Upright Rows - 50 lbs., 3 sets of 12.
MedBall Bounces - 2 sets of overhead and chest passes.

<3 Stretching <3 Every Day. I love it. My favorite.



I leave in about 2 1/2 weeks ;-)

Details, Details, Details...

So, I've converted all the flight times from the local times where I'll be landing to the times it will be here. I know what time I need to go to sleep to start converting to Malaysia time. I got my shorts I needed, now I'm waiting for the rest of my uniform from my training site. I got a lot of my food. Need to tie up a few more loose ends and I'll be ready for my trip!

Today's workout was awesome :-) I haven't had one that wasn't for quite some time now. My muscles have even been a little shaky when I've gotten done working out!! It feels real good, but, it's a little hard to transfer. haha.

Cable Rows - 120 lbs., 140 lbs., sets of 12. 150 lbs., 160 lbs., sets of 10. 175 lbs., set of 8.
Scarecrows - 60 lbs., 80 lbs., sets of 12. 90 lbs., set of 11 & set of 10.
Lateral Pulldowns - 80 lbs., 90 lbs., sets of 12. 100 lbs., 2 sets of 8.
Kettlebell Shrugs - 50 lbs., 3 sets of 15.
Biceps Curls - 12 lbs., 3 sets of 12.
BOSU Abs - 2 sets of 20. 1 set of 15 and 1 set of 20. I usually do these with my arms straight out in front of me. For my second two sets, he had me bend them up beside my head.

I need the most help today (or so it seems)....but it's slowly becoming a day that I really like. :-)

Cleaning up

There's usually a few meanings to my blog names :)

I left the gym early today so I could clean up a bit in my room and get things organized with my sponsor stuff and make sure all of my anti-doping information is in order.

We're also cleaning things up with me in the weight room. My technique was a bit off today. Heavier weight is harder to stay perfect. That's why we start practicing so early! ;-) But, it was still an excellent day! I have a lot of fun.

Bench Press - 140 lbs., 145 lbs., for 4. Then 150 lbs. for 1 and I completely misgrooved the 2nd one. I sat up to regroup and Brian says I got 3 on the next one. I thought he helped a bit, but, it's rather hard for me to tell. Sometimes he puts his hands there just to get me going so I will fight it out. Then he let me try again and I did the same thing as the first set of 150 lbs. :-( I really have to get myself to keep a tighter form
Dumbbell Chest Press - 40 lbs., & 2 sets of 45 lbs., all for 10.
Triceps Rollbacks - 20 lbs., 5 sets of 8.
Military Pin Press - 70 lbs., 3 sets of 8.
Lateral Raises - 15 lbs., 3 sets of 10.

I'm real tired again tonight. But it feels good :)

Love my Sunday

I'm so glad to have a four day routine again in the weight room. I love it. I always loved my four days when Brent was here and I always missed it the whole time I was with Adam. Very content to have it back again.

Today was a bit rough, but, rows usually are. My balance is all weird on rows, no matter how hard we try. We've perfected it about as well as we can, but, it's still hard to row. Anyway, Brian said I looked real good doing them, so I guess that matters the most!

Barbell Rows - 85 lbs., 3 sets of 12.
Dumbbell Rows - 45 lbs., 3 sets of 10.
Blackburns - 5 lbs., 2 sets of 20.
Pullups supersetted with Red Miniband Triceps Pushdowns - 3 sets of 5 & 3 sets of 6 on Pullups and all sets of 30 on triceps.

Prospering!

I had another article in the paper....Salem News. I can't get the link to paste into my blog, but, you can search my name on the Salem News site...it's www.salemnews.net.

I think I forgot to tell my blog-followers: I made Dean's List at school! I should be done with school before I leave for Malaysia. And then my internship will probably be before I leave.

So! All that with me and the gym is doing excellent! Brian has a new logo, put up a new sign outside, got T-Shirts to sell with the new logo, and a website is under construction!!! YAY! I'll post the link when it's done :)

I feel absolutely fantastic! Yesterday when I swam, I had full range of motion. Nothing around my rotator cuff was catching, my arms felt great (well, except for being worked from the day before). And for the first time in my life, my hips don't feel like they're going to come up and attack my kidneys! lol. Thanks to Brian for stretching me every day.

Today's workout was sooooooo great! :)

Speed Bench with Weight Releasers - I lowered 175 lbs. and raised 95 lbs. for 6 sets. I lowered 185 lbs. and raised 95 lbs. for 2 sets.
Close Grip with a foam mat rolled up on my chest ;-) - 95 lbs., 135 lbs., 150 lbs., 155 lbs., all for sets of 5. I forgot to mention last week that I had the mat.
Triceps Pushdown - 80 lbs., 100 lbs., 90 lbs. (times 2) - all sets of 12....but Brian helped a bit on the 100 lbs.
Upright Rows - 50 lbs., 4 sets of 12.
Shoulder Horn - 10 lbs., 2 sets of 20.
MedBall - overhead & chest passes but I only got one set in. My arms and triceps were exhausted! :)

<3 Stretching <3 ....gotta remember to include this.