Anna's Training Log Part 2 (Part 2)

Training Logs
21

Ahh okay, that makes sense

22

Week 1 day 3 (yesterday)

Elliptical: 40min easy

  • nice cardio to get blood flowing

Week 1: day 4

Deadlift: 1x5, 1x20(not a typo)-195lbs
Paused squat: 5x5-115lbsw/2 sec pause 1/2 way bottom and 2sec pause at bottom
Db bench: 1x25-30lbs
Pendlay row: 2x5-135lbs
Seated row: 2x10, 1x12,14-55lbs
Cardio: 40min weighted walk-25lbs

  • this was great but absolutely wrecked me, hamstring got very pissed from the deadlift amrap, back got a beating too lol, was super hungry and went 300kcal over oops
5 Likes
23

Week 1: day 5 (yesterday)

Press: 5x5-65lbs Emom
Db flyes: 3x20-15lb dbs
Leg extensions: 5x8-70lbs w/ 5sec eccentrics
Curls: 3x5-20kg

  • felt shite but something > nothing, the place where right hamstring attaches to the glute is seriously pissed off, wanted to do lunges but wasnā€™t happening, taking today off
4 Likes
24

@Brant_Drake just some ideas for variations on tartare. Thought of this when I was unable to get to sleep bc of noisy neighbours

  1. Salmon w/ spring onion, mirin, soy sauce, gochujang, sesame oil
  2. beef w/ kimchi, dijon mustard, miso, smoked egg yolk
  3. Tuna, green mango, gochujang, yuzu kosho
  4. lamb, feta, olives (marinated in olive oil), basil, cumin spiced labneh, caviar

thoughts?

25

Week 1: Day 6

50min fitness blender kickboxing and abs video

  • got HR up and blood moving, felt really good
2 Likes
26

Nothing constructive to add. This is the so you can keep posting post. :slight_smile:

1 Like
27

Much thanks!

Week 2: day1

Squat: 5x4-175lbs
Conventional dl: 3x12-155lbs
Snatch grip dl: 3x5-155lbs
Feet up bench: 5x6-85lbs
Rope machine: 8x(1min+15sec off)
45min Pilates (done with cohort mate)

  • felt okay going in, squats felt heavier than expected but got it done, rest of it went well, and wtaf Pilates is hard
1 Like
28

Week 2: day 2

Front squat: 3x10-105lbs
Btn press: 5x6-55lbs
Bench press: 5x4-95lbs
Tricep pushdowns: 4x17-27.5lbs

  • didnā€™t feel great so went easy, got blood flowing
2 Likes
29

Week 2: Day 3

Deadlifts: 1x10, 1x7, 1x3-paused, 215lbs
Paused squat: 4x6-125lbs
press: 5x4-75lbs
DB bench: 2x15-35lbs
Leg extension: 5x6-100lbs
abductor machine: 3x20-75lbs
Conditioning: 6x((45sec bodyweight sqauats +15sec rest)+ 2x(20sec kickboxing/ side+10sec rest))

  • this suckedā€¦ really sucked, but got through it, deadlifts smooth and hamstring feeling better
3 Likes
30

Week 2: day 4 (yesterday)

44x(1min rope climb machine+ 15sec rest)

  • got HR up and felt really good, worked upper back

Week 2: day 5

10min amrap: 5press-20kg+10pushups+20alt body weight lunges
Seated row: 5x8-55lbs EMOM
Tricep pushdowns: 2x(10-30lvs+13-25lbs+16-20lbs)
Adductor machine: 3x12-60lbs

  • took it easy but good pump and enjoyed this
3 Likes
31

Week 2: Day 6 (Yesterday)

50min moderate hard on the eliptical

  • felt really really good, got HR up

Week 3: Day 1

Squat: 5x3-185lbs
conventional DL: 2x10, 1x5 paused-165lbs
feet up bench: 4x5-95lbs
leg extension: 4x(1rep w/ 10 sec eccentrc+ 9 regular reps)-75lbs
bodyweight leg work: 20min of air squats

  • this was HARD, but made it through
3 Likes
32

Look whoā€™s still killing it.

2 Likes
33

Week 3: day 2 (yesterday)

Good morning: 1x10,12,14-115lbs
Front squat: 3x4 w/3sec pause-115lbs
Press: 2x3-85lbs, 3x3-75lbs
Btn press: 3x8-55lbs

  • right hamstring is pissed again and front squats as programmed were not going to happen, decent but short workout bc had ā€œTA trainingā€ all day :sob: and dinner w/cohort mates after
3 Likes
34

Week 3: day 3 (yesterday)

Db bench: 4x20-30lb dbs, superset w/100 jumping jacks
Tricep pushdowns: 3x18-25lbs, superset w/100 jumping jacks
Lateral raises: 3x10-15lb dbs, superset w/100 jumping jacks

  • got HR up and got a good pump

Week 3: day 4

Deadlift: 3x5-245lbs
Snatch grip DL: 4x3-175lbs,
Paused squat: 4x5-135lbs
Ovh press: 5x5-65lbs, Emom
Conditioning: 12x(20sed rope climb machine+ 10sec rest)

  • deadlifts and squats were very smooth, took things slow though and workout was very much NOT dense lol
3 Likes
35

Week 3: day 5

Leg extensions: 4x18-75lbs
Abductor machine: 3x40-45lbs
Adductor machine: 3x40-45lbs
50min weighted walk-25lbs in pack

  • decided to have some fun, got nice quad pump and got HR up w/the walk
3 Likes
36

Looks like it was a great workout though. All killer no filler

1 Like
37

Stronger by science ppl definitely know what they are doing!!

38

Ya love their stuff.
But I should rename my log considering I havenā€™t used a program in maybe years.

1 Like
39

Week 3: day 5 (yesterday)

Soā€¦ā€¦ this is a swap bc the gym is closed today and tomorrow for some renovation. This was honestly the WORST workout Iā€™ve ever done. Literally the worst. Shitty sleep, accidental overcaffenation, and two consecutive lower body intensive days prior.

Squat: 2x6, 3x5-165lbs
Conventional DL: 3x10-155lbs
Feet up bench: 5x7-85lbs
Body weight work: 3x(20frog pumps+ 20skngle leg bridges/leg+ 15lying leg raises), 40sec rest btw rounds

  • wellā€¦. Iā€™m still alive arenā€™t I??
2 Likes
40

I am feeling really shite. Nothing today. Not even the usually extra walk