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 :)