780 Reasons You Should Know Cocoa Espresso

Training
501

Ink- I had to walk quite a distance to class, and after the gym, walked about 5 minutes to the grocery, and in that total of 10 minutes, the wind kept pushing me off my course lol
Cereal, it was windy as hell. And from the gym to my house, there are no sidewalks. I walk alongside the street, so all I need is one gust of wind and Cocoa Espresso… has literally turned to the consistency of espresso =)

Veggie, sadly the guy works there/friends with my guy. Convos will be awkward lol
Thanks sweetie, just trying to be as G as you <3

502

Wow…that was an awesome leg session. Nice skwattin’ Nikki!

503

Damn Nikki. I don’t know if I’m smarter or more cowardly than Greg, but either way I wouldn’t even attempt your volume.

I would instantly be in love with a girl who kept up with me on squats (I’m not a big skwatta, just sayin’). I would also start squatting twice a week, but that’s neither here nor there. :slight_smile:

And yes, looking like you do makes you a powerful advertisement for yourself (re: getting client while walking).

p.s. Barbell hack squats can go to hell. They’re just plain awkward.

504

there you go with the PR’s again :slight_smile:

I have a dream of a bunch of vixens just totaly monopolizing a gym someday and lifting crazy ass shit. Imagine the stares! It would be epic. You want something to stare at buddy? we’ll give you something to stare at. lolz

505

I can safely say that would be close to heaven.

I get a little light-headed at just the thought. :slight_smile:

506

Thanks Aqua, I loved squatting that much. claps

[quote]I would instantly be in love with a girl who kept up with me on squats (I’m not a big skwatta, just sayin’). I would also start squatting twice a week, but that’s neither here nor there. :slight_smile:
[/quote]

Kris, make my day and say that I can keep up with you ;D

Good, because I hate those squats, but the people who actually get them love them and say how awesome it is for the quads. Grr.

Oh N, let’s make the dream a reality. We’ll make epic an understatement.

507

yeah i would love to see the t vixens train in my gym - the expression on the bro’s faces would be PRICELESS!

awesome leg training, nikki!

sorry for my going on about frosty’s… i think i get it now. that is just what you 'mericans call softserve icecream. i was trying to figure if it was a brand (like calling jeans levis) - but probably we got the brand frosty boy given that 'mericans called softserve frosty already.

508

Damn homeslice! Your squats are insane! Congrats, girl. You’re such an inspiration.

And nice work on the leg curl! Just thinking about that makes my hammie scream.

Freaking love ruining a man’s spirits. HAHAHA! Poor things.

You got some nice momentum going chickie. Keep it up!

509

[quote]
Oh N, let’s make the dream a reality. We’ll make epic an understatement.[/quote]

I’m sooooo with you!

Awesome PR! :slight_smile:

510

I would let you squat ahead of me and just follow your lead. :slight_smile:

I did think of this thread yesterday though. Longish story- there’s a girl who is part of our group, fairly athletic. She’s always dated tall, skinny fellas (she’s maaaybe 5’1"). My workout partner and I were talking about what we were going to do the next day, she said “I want to learn to squat.” I told her to come on in before we get started.

She does, takes to it pretty quickly, so we start going up in weight. I’m asking her how hard each set is on a 1-10. We wind up doing 175, which she puts up with only a slight pause about halfway up. We go on up to 185 where she fails after a helluva fight. This is background for the funny quote of the day yesterday.

The day after she did her squats she tells my workout partner “I want to date somebody who can/will work out with me.” So that took all of one squat session and some immediate positive feedback. :smiley: I also told her to get up with me and we’ll get her doing some upper body work too. I mean, if she’s going to be squatting she might as well be benching and rowing no?

I’m stealing your Frosty preworkout meal, p.s.

511

Lol no problem alexus. I just have no idea about Frosty’s or anything ice cream related lol

Thanks Maschy, I’ve been chasing that 100# hamstring curl for a minute haha

Thanks L

Aww Kris, you changed the girl’s mentality, how sweet.
Definetely get her into benching and rowing. And deadlifts. Short girls are wicked for those main lifts.
Please, steal away. I’m trying to convince the world.

Training today was shoulders and arms.
No glutes, I wanted to work up to my max on shoulders.
But, excuse time. I was expecting to walk to the gym this morning, planning on a fasted walk to be specific.
Well, after doing garbage and taking care of my fish and doggie and logging into online classes and checking e-mails and briefly scouring TN, I was pretty hungry. But I was still going to walk, and the next best thing to a fasted walk to me is protein+fat beforehand. So, I had 2 eggs. Turns out, I didn’t walk to the gym.
But I didn’t think “Oh wait, I’m going to max out today, let me get some carbs”
Nope, that thinking didn’t happen at all. So military press PRs didn’t happen. I’ll try again during the week though, because I think I could have nailed it, it’s just I had no carbs to fuel my stuff.

Anyway, despite the carb-less morning, great workout today.

Military Press
Bar x 6
65 x 5
85 x 4
95 x 3
105 x Fail x 3 – Yeah, I tried 3 times. It went up halfway, I know I have it in me. Grr.
95 x Fail-- Okay, dumb ass shoulders, you’ll get your break. I hear ya

Quick note, I do have my max set at 105#. However that is for my seated MP, and I want it to translate to my standing MP. Closed chain exercises are easier of course, so getting that close to my seated max PR for the standing version was an accomplishment for me.

Did pull-ups, since back hasn’t gotten love in a while, and won’t be trained until Sunday.
Wide: 7, 5, 4
Neutral: 6, 6
Widest: 1, .5

Bradford Press
Saw these floating around PW for a while, finally got them in

65 x 12
75 x 8, 6
65 x 8
Bar x 12

Partial Laterals
30s x 30
40s x 30 x 3

As tired as my shoulders were of OHPs, they were very strong for the partial laterals. Kewl

Muscle rounds
Changed these up by doing them behind the back
5# x 3 sets

HSPUs
5, 4, 5, 4

Pull-ups
Neutral 8
Wide 6
Widest 3 PR, 2

Dips
Haven’t done dips in a while. Mainly because whenever I want to do them, it’s taken. Apparently benching and dips are the faves of the fellas

BW x 14
BW + 15 x 7
BW + 20 x 6, 5

Rawr, that felt freakin’ awesome

Pullover Press
35 x 15
45 x 15 x 2

Rope Pressdowns
25 x 13, 12
Drop set from 25 (because I only made it to like, 10 reps) to 15

I can’t explain this next tricep movement, I used a bar and it was reverse grip, but I was bent over at the waist, and I brought the bar behind my head, and lengthened my arms out, hitting the triceps. Good pump
35 x 12
40 x 12
45 x 20 to burn 'em out

Incline L-Curl
I don’t know if that’s the name, got 'em from Meadows
15 x 12 each
10 x 15 each
Ehh

Seated BB Curl
50 x 15
60 x 8, 7

HS Preacher
1 plate x 6 x 3
Yeah, biceps were pretty dead

High cable curls
12.5 x 15
15 x 15
30 x 10

Did some core work
Let’s see if I can remember:

Sidebends with 25# plate
20 x 2 sets
Sidebends with 45# plate
20 x 1 set

Weighted cable crunch, used a bar with a reverse grip though, no rope. I like this way a lot better
Don’t know numbers, up to 52# x 15

Did V-sits with 10 pound plate resting on feet.

Then walk home. Feeling so pumped right now… even though typing is a bit difficult ;D

512

Valiant effort on those MPs! At the rate you’re going, you’ll hit 105 standing in no time!

513

Nice MPs, maybe next time ramp from 85 to 105 then you’ll have enough gas to rock a double!

514

I can’t believe how far I had to scroll to read your entire workout you crazy lady!

515

^^ My exact words were “Damn, this is one workout!?”

516

Nikki - That was one awesome workout with or without carbs. Wow.

Kristoph - This girl who is 5’1" was squating 175 on her first day! That kind of thing just makes me sick! She’s gifted. Get her on it. Waahhh!

517

[quote]nlmain wrote:
I can’t believe how far I had to scroll to read your entire workout you crazy lady![/quote]

Seriously! Holy insanity! You’re awesome.

518

Honestly, I don’t know how you do it. I get bored after an hour and want to go do other things.

519

Thanks LS, you are the MP master so I’ll take your word on it

Matty, that was something I thought about for a while before adding plates. My legs and back and chest don’t mind bigger jumps in weights, but my shoulders are bitchy cry-babies. I thought 85-105 will be too big a leap for 'em, but I’ll definetely try that next time.

Thanks? for the comments lol
I can’t get bored during my workout, I love training too much.

Anyway, I’m in distressed spirits right now. My plans on an awesome workout and training with mi amor erased with news of my grandparents coming in a few hours. I can write a list on what’s going wrong today, but at the top of the list is definetely people telling you that they’ll be at your house with not even a 12 hour notice. This should be written in stone somewhere on common etiquette.

Anyway, I’m not really an emotional eater but when it comes to stress and my family, today has already been predetermined to be a food massacre. Shit, I had a bowl of cereal, 2 chocolate chip cookies and oreos already and I woke up a fucking hour ago.

Anyway, I’m done bitching, I’ll just try to get through the day as painlessly as possible. I’m scared because I know what to expect of my family haha

520

[quote]debraD wrote:

[quote]nlmain wrote:
I can’t believe how far I had to scroll to read your entire workout you crazy lady![/quote]

Seriously! Holy insanity! You’re awesome.[/quote]

HAHAHAHA! I fucking love it. Frenchie, too funny.

You’ll def get those MPs next time.

And awesome work on those pullups. I’m dying, DYING!, to work on my pullups again. FML!!!

Sorry about the switch in plans. I freaking hate that!! But the best thing to do, deep breath and just gracefully accept whatever the day will bring. And who knows, you might be pleasantly surprised at the end!

I can be a bit of a stress eater too. Hang in there cupcake. Its just one day and one day won’t do you any damage. Tomorrow is tomorrow! Enjoy your family time shuga :slight_smile: