I just came in to say I <3 Cocoa Expresso.
I <3 the beverage too.
Everything you need is already inside.
[quote]Kalle wrote:
I get like this all the time. It happens when you are really pushing it. A 20lb Deadlift PR is awesome. [/quote]
Really? Thanks.
I <3 you too XB
Thanks Nadia
Uhmā¦ today Iām resting, from diet and training. I thought checking my bodyfat will put me in a better mood this morning because I feel myself slimming down, and while I lost some mm in certain areas, I gained in my arms area which puts me at 17.3% BF right now.
So I fail.
Not a fan of chocolateā¦
[quote]Ct. Rockula wrote:
Not a fan of chocolateā¦[/quote]
You should proabably get that checked out. Coffee, chocolate, DLs omnomnom.
sounds like you are very hard on yourself. nice training, but sorry you didnāt have much fun doing it. i find that weirdly i often get PBās on strength stuff when Iām feeling really blah. maybe its about arousal level or somethingā¦
[quote]alexus wrote:
sounds like you are very hard on yourself. nice training, but sorry you didnāt have much fun doing it. i find that weirdly i often get PBās on strength stuff when Iām feeling really blah. maybe its about arousal level or somethingā¦[/quote]
x 2 - some of my best workouts are when I am blah, not sure what that is about but I take it anyhow 
[quote]Nikki9591 wrote:
[quote]Kalle wrote:
I get like this all the time. It happens when you are really pushing it. A 20lb Deadlift PR is awesome. [/quote]
Really? Thanks.
I <3 you too XB
Thanks Nadia
Uhmā¦ today Iām resting, from diet and training. I thought checking my bodyfat will put me in a better mood this morning because I feel myself slimming down, and while I lost some mm in certain areas, I gained in my arms area which puts me at 17.3% BF right now.
So I fail.[/quote]
You still have 4 months, thatās over 16 weeks! Be patient.
Ah, PCH gets it, Count doesnāt
Alexus, I am hard on myself, itās just esteem issues though. Something Iāll be battling for a while. I really do try to hide these things from you guys online, well everyone actually, so I apologize for venting in my journal.
Ah Chi, youāre more confident than me. But numbers went up, and thatās not the direction I want.
However I used it as a learning experience.
Yesterday I had well deserved cheat meals. Excessive, maybe. Breakfast was big, but clean. Then I had pizza and zeppoli for lunch. My metabolism was fired up, probably so grateful to have excess calories. So a couple hours later I was ravenous again, and got some Chinese food.
So, metabolism is set back in place. Just had to get my mentality back there as well. I watched competitors like Kai and Tanji on youtube, and that really got my motivation back.
Basically, Iām feeling better physically and mentally.
Todayās workout:
Chest, Shoulders (since I skimped on it last workout), and arms
Started off with 30 minutes on the stairmill with ankle weights on.
DB Chest Press
27.5 x 10
35 x 12
45 x 10 PR
50 x 7 PR - That was for Matty
My first attempt at 45s was tragic. The DBs came crashing down on me. Missed my face by hairs. So I did it again, got 10 reps, and asked for a spot with the 50s, since I was sure that theyāll come crashing down on me as well. Ironically, after I told the guy that Iāll need a lot of help getting the DBs up, the weights just flew up with ease.
I always do better with peace of mind that thereās a spot
Smith Incline Machine
30 x 12
50 x 8 x 2
Pec Deck
50 x 14
70 x 7
Drop set from 70
Military Press
Bar x 15
65 x 10
75 x 6
Lateral Raises
15 x 15
20 x 10
Partials
30 x 10 Drop to 25 x 8
Leaning Cable Raises
5 x 12 x 2
Cable Front Raises
7.5 x 10 x 4
X-Crossover Rear Delt (weight is per handle)
5 x 12
10 x 12
15 x 10 x 2
Oh boy were my shoulders pumped.
Bicep Curls 21s
50# x 3 sets
ā¦ouch
Skullcrushers superset with close grip press
45 x 12 each exercise for 3 sets
Complex
Hi Pull
Hang Clean + Front Squat + Push Press
Jump Squat
75# x 4 reps x 4 sets
1 hour walk home, with ankle weights for giggles
Eats:
1 egg, 1/2 cup eggbeaters, 1/2 TBSP butter, 2 reduced fat franks, ketchup
2 scoop PP in milk/water
PP shake in water
Chili and 2 cups lettuce
PB crepe for snack later
Of course, lower carb day after the crazy Cheat day yesterday.
Glad to hear youāre feeling more peppy
hey Nikki, box squats sounded awesome, congrats.
yeah, glad you had a better day.
i just noticed that you were hard on yourself because i have a tendancy to be hard on myself too, i think. esteem issues, yeah, but also an attempt at motivation, i think. can use it as a drive to improve (at least i see that you manage to do that with it) which is inspiring for me. but sometimes things get me down when i donāt meet my expectations, yeah.
Thanks guys.
Trained lower body today, somewhat.
My back started hurting like crazy, so my quads were the only muscles that got worked properly. Hamstrings, glutes and calvesā¦ better luck next time ;(
I was very discouraged, taking it as a sign that I shouldnāt even aim to compete in May, or any time for that matter.
But then I realized āWell shit Nik, if you finally bought a belt, then your back wonāt act up as much.ā
Alas, Iām hoping that the belt will take care of that.
Itās just a bonus that I talked about it with my mom, who said sheāll buy me one tomorrow. Aww shucks <3
50 minute power walk to gym
Box Squat
135 x 8
185 x 6
225 x 12
275 x 10
315 x 10 +3 Rep PR
Oh, and this is where the weird pic on the top comes in. Just showing my ROM for the squat. Itās not low, and I still have to work out how to get a lower āboxā.
Video:
Smith Front Squat
50# x 12
90# x 7, 6
Leg Extensions
3 Drop Sets from 170ā¦ motherEFF that hurt
Leg Press
270 x 15
450 x 15
630 x 12- Shorter ROM
720 x 30 partial reps
Prone Leg Curl
90 x 10
75 x 12
90 x 7
SLDL
65 x 12
95 x 8
Tried to do some other stuff, but if it wasnāt my back that was hurting, it was my foot.
Oh well.
315 for over 10 reps, walked out, impressive Nikki
Yes, solid effort. Good for you.
Thanks Power, I did it for 10 reps though, I said +3 because it was 3 more than I got last time. I changed it though, to avoid confusion.
Thanks!
Nice work on that PR! I have yet to attempt putting 315 on my back, let alone squat it
Hello there, good work on the box squats. Is your back still acting up? If it is, post a lateral view next time to see the position your back is in. Is there a reason you do smith front squats opposed to traditional?
Thanks Aqua! What an awesome compliment
Thanks Chi. My back was feeling better until I squatted. The belt will help though, it did in the past.
I do regular front squats, my best so far is 135 x 6. I just like to try new things, and Iāve never done smith front squats before.
man you look 315 look like nothing! nice!