Movie marathon - fun! Whatcha watching?
We saw My Soul To Take (Crappy!), Paranormal Activity 2 (Alright) and Case 39 (Awesome!)
I had to be cuddled during Case 39, that little girl is so creepy 
Gotta love the training day after a cheat day.
Eats are on point and training was awesome.
Back Thickness/ Arms
Pull-ups (foot on bar, a.k.a assisted)
4 Extended Sets
Wide, More narrow, neutral, then lat pulldowns for the heck of it
My lats were so puffy! 
Barbell Row
65 x 12
95 x 10
115 x 8
105 x 5 x 5- Did these super strict. It sucks because I can go heavier, but not with awesome form. And form is more important than ego right now
T-Bar Row
45 x 12
60 x 8
55 x 8 x 3
Inverted Rows SS chest-supported incline shrug
8/ 25 x 10
[8/ 35 x 10] x 2
Cable Row
85 x 15
100 x 12
110 x 10
115 x 10
120 x 9
HS Iso Row
*weight is per arm
45 x 15
70 x 12
90 x 12
100 x 10
100 band pull-aparts
CGBP
65 x 10
95 x 8
115 x 5 x 2
Pullover Press SS Reverse Curls
35 x 15/15
45 x 15/15
55 x 15/15 regular curls
Cable Tricep OH Extension SS Rope Hammer Curls
25 x 15/15
30 x 15/15
35 x 10/10
Pressdowns
30 x 15
40 x 15
45 x 15
50 x 15
Complex
Row
Hang Clean Hybrid
Jump Squat
Did 10 total sets, one set with 55#, the others with 65 and 75.
I figured that I didn’t have the energy to do complexes for a while, and since I was up for it, 10 won’t hurt.
Felt awesome.
Nearly all my numbers went up today, which I’m proud of. I know it’s just cheat meal energy, but I’ll be SO grateful if I can keep this up for 6 more days
Awesome work there :). See what happens when you suck things up.
That’s a lot of rowing. Glad your lats are getting puffy and you’re feeling good.
nice workout, you are making awesome progress!
Excellent job shortstack! And does it matter where the energy comes from? You put the work in and you reap the rewards, plain and simple.
I wish we could cuddle…sigh. I could be the big spoon
Fantastic progress - glad you are feeling more positive now. The weights are impressive. You’re inspiring me to kick my own arse more. Good stuff.
Lol Aqua, so true. I’m just a big baby at times, it annoys me too, no worries 
Thanks Nadia, feeling very good.
Thank you kindly Native
Maschy, I wish we could cuddle even more than you do. How lucky will I be?!
It gives me a warm, fuzzy feeling knowing that I inspire Cal to kick her arse more.
Thanks
Doing astronomy homework so I’m going to be bouncing back and forth from that and TN. But ya’ll know that I’m stalking your journals regardless 
Had to wake up DAMN early to train today. I was pretty sure that I’ll fall asleep on the prone leg curl machine.
Surprisingly though, I absolutely killed it today. I mean that in every way.
First, because I know I’m gonna raise some eyebrows, I did look up a shoulder specialization routine, the HS-100 one.
It’s working quite well for my lats, as good as anything can work on a deficit, so I wanted to put my shoulders in the routine’s hands as well.
“Well Cocoa Espresso, it’s not possible to specialize more than one bodypart at the same time… it’s just unheard of!”
Yeah well, check my HUB, it says that I’m unorthodox.
Coolio, on to some training.
Leg Extensions
150 x 12, 170 x 9, 160 x 10
Front Squats
65 x 8
95 x 10
115 x 10
135 x 8
Deficit RDLs
95 x 10
115 x 10
135 x 8
155 x 6
GMs
95 x 8
115 x 8
135 x 6 PR
155 x 5 PR
Yeah, quite a few PRs there. Kinda changed my form though, saw how the guys and gals of TN does them and tried to imitate. I used ot barely bend my knees, and went completely parallel to the ground. So having more than 100# on my back seemed suicidal.
Good? Yay or nay.
Prone leg curls, single leg ham curls, blah blah
Hack Squat SS bulg split squats
Did narrow stance with the hacks, so weight is reduced by a lot
90 x 15
180 x 12
270 x 9 x 2
Leg Press SS Standing leg press
360 x 15, 540 x 12, 630 x 12
Walking lunges SS 10 jump lunges
2 sets, moving on
Shoulder stuff
Push Press (kinda hard to get that leg drive at this point, but it worked nonetheless)
65 x 8
75 x 6
85 x 6, 5, 6, 4
Seated Pitcher Raise SS DB Press
10s x 15/ 20 x 8
10s x 15/ 25 x 8
10s x 15/ 30 x 6
Concentric Press/ Eccentric Lateral Raise (Fucking wicked exercise)
20s x 8
25s x 6 x 2
Machine OHP
25# x 100 reps
Complexes
Don’t feel like writing it, did the BB and DB complex from here though:
Ok, I did the BB complex, followed by the DB, followed by BB, said “Fuck the last DB complex” and did 10 minutes on the elliptical instead.
Absolutely killed me.
I can’t even put into words how much I can’t move. My quads are so sore from the narrow stance hacks, my shoulders are obliterated… shit, I love training <3
Awesome training Nikki! That is exactly the way I do Good Mornings, if that means anything.
Means a lot Kim, now I have to do them like that so I can get glutes like yours.
Once again another great workout!
Now you’ve got me wanting to try out GMs. Good thing DLs are next up on deck.
Not to toot my own horn, but yep, the workout was pretty stellar today.
I kept getting stopped to hear how awesome I am blush
Oh great, now you can put me to shame with the GMs. Oh goody ;D
What do you mean DLs are next up on deck?
When you start back 5/3/1, GMs will make a good accessory movement, no?
[quote]Nikki9591 wrote:
Not to toot my own horn, but yep, the workout was pretty stellar today.
I kept getting stopped to hear how awesome I am blush
Oh great, now you can put me to shame with the GMs. Oh goody ;D
What do you mean DLs are next up on deck?
When you start back 5/3/1, GMs will make a good accessory movement, no?[/quote]
Well I can try to put you to shame. Not an easy task. Besides as soon as I show you up, you’ll just come right back with something that blows me out of the water.
My next workout will consist of DLs and various assistance work for DLs. I figure GMs will do my DL some good.
Holy crap Nik, those are serious good mornings! More than I’ve ever attempted. I just don’t feel comfortable doing them so I always keep the weight lighter. Maybe its time to step my shit up!
Keep killing it!
LWI!
Awesome training, girl, very inspiring!
what a day - and PR’s too boot!
Heh, your good morning looks like my squat.
Nikki, I just wanted to say one more thing on the subject of “looks that make me feel dirty and like I need a shower”. I used to feel exactly this way about it when I was younger. Now I have the confidence to know that I am NOT what they are looking at – they don’t know me or what I’m about. They are looking at an object…a Kimba object, so to speak. And that amuses me. I think its funny that this is happening, and so so this amusement now adds to my experience in the gym rather than detracting from it.
Glad you had a kick ass workout. Nice PRS on those GMs. Gee, I need to add weight! And i’ll toot your horn. Toot, toot!