Week 12: Day 5 (yesterday)
40min cardio kickboxing workout video
week 12: Day 6
40min eliptical
- not much to say, cardio feels good
2 Likes
Might want to get that checked out, doesnāt seem right!
3 Likes
Week 13: Day 1
Paused squat: 3x3-175lbs
Squats: 1x8-145lbs, 2x6-165lbs
leg extensions: 3x5-115lbs
abductor machine: 2x15-125lbs, 1x8-145lbs
- squats felt REALLY smooth, rest of it was fine but tired
1 Like
Week 13: Day 2
Deadlift: 3x6, 1x4,2 -255lbs, grip fail 4th set
snatch grip DL: 3x4-185lbs
adductor machine: 2x11, 1x9-60lbs
lat pulldown: 1x8-75lbs (neutral grip), 1x8,6-85lbs (normal grip)
- legs and back was tired but deadlifts moved well- just tookā¦ foreverā¦ and grip failed, rest was fine
3 Likes
Week 13: day 3 (yesterday)
45min cardio workout video
Good mornings: 3x10-115lbs
- felt good and quick, meeting ended early so did some of the work for Friday
Week 13: day 4
Squat: 1x8-145lbs, 1x6-165, 175lbs
Lunges: 3x20 total-95lbs
Tricep pushdowns: 3x20-27.5lbs
Conventional dl: 2x8, 1x7(form fail) -225lbs
- felt really good, squats were smooth and pristine, donāt have time tomorrow to get deadlifts in so shifted work
1 Like
Week 13: day 5 (yesterday)
45min Pilates with cohortmate
- the class I am TAing got cancelled bc of some event so hopped in class with her, this shite still sucks
I pissed off my right trap somehow during deadlifts so itās pulling on my neck and giving me a headache. Pisses me off bc it wonāt crack
2 Likes
Have a massage gun? If not I highly suggest the investment
1 Like
I have a decently powered massage pillow thing and have been using it. Youāre right about massage implements being a good investment.
1 Like
Weel 13: Day 6
AM
40min cardio kickboxing workout video
- was fun and quick
PM
Squat: 2x6-165lbs, 2x6-175lbs
more squats: 3x8-145lbs
leg extensions: 1x10-100lbs, 1x8-105lbs, 1x6-110lbs
- gym doesnāt open until 9 and Iām going out with friend at 10 so pushed squats up a day, smooth and felt light
3 Likes
Week 14: day 1 (yesterday)
Abductor machine: 1x36-105lbs, 2x20-120lbs
Btn press: 1x14-20kg, 1x8-55lbs, 2x4-65lbs
Neutral grip lat pull-down: 3x8-70lbs
Tricep pushdowns: 3x15-32.5kbs
- quick workout, was tired but good enough
Also: wandered downtown with friend. Very disappointing. Went to Griffith in the evening.
Sunset (Last time I went I didnāt see sunset)
Light pollution
Friend took pics
Week 14: day 2
Paused squat: 2x3-175lbs, 1x3-185lbs
Good mornings: 3x5-145lbs
Lunges: 1x20 (total)-115lbs, 1x4-135lbs (misgrooved 5th rep)
Overhead tricep extensions: 3x15-22.5lbs
- squats felt heavier than expected but smooth and not an issue, misgrooving lunges was scary
5 Likes
Update: Was really feeling impulsive and completely blew my diet.
Iām guessing Iāve had at least 4500 calories today
1 rack of smoked ribs and 1/2lb of smoked pork belly+ box of greek yoghurt bars between lunch and dinner on top of most of normal calories
5 Likes
Thereās a lot worse ways to go overboard. Watch those DLās and Squat numbers go up as a result! 
1 Like
My cheats are almost always some combination of fatty meat, cheese, protein snacks and/or halo top. I usually end up at 250+g protein
1 Like
Week 14: Day 3 (wednesday)
40min eliptical easy
- felt good and quick
Week 14: day 4 (yesterday)
Deadlifts: 3x8-245lbs, used straps
adductor machine: 2x11, 1x10-60lbs
cable rows: 3x10-100lbs
straight arm pulldowns: 3x12-27.5lbs
- deadlifts felt AWESOME only issue is that I pissed off traps, rest was fine- I went a bit off the cuff for rest of it bc upper body doesnāt matter to me
Week 14: Day 5
45min cardio and abs workout video
- traps tight and pissed off neck so no weights today, cardio was nice
5 Likes
Week 14: day 6 (yesterday)
45min east on elliptical
5min core work
- felt good and quick, went with cohortmate
5 Likes
extra work from yesterday
squat: 2x6-155lbs, 2x6-165lbs
more squats: 1x8,7-154lbs, 1x7-155lbs
leg extensions: 1x12-85lbs, 1x10-95lbs, 1x7- 105lbs
abductor machine: 1x8-145lbs, 2x10-135lbs
- felt strong and smooth- pushed work ahead bc Friday busy.
Week 15: Day 1
Deadlift: 3x8-245lbs
Good mornings: 1x6, 2x5-145lbs
adductor machine: 1x15-60lbs, 1x8,6-65lbs
tricep pushdown: 3x12-32.5lbs
- had a lot of extra bread yesterday bc I thought I messed up a loaf and couldnāt resist (I didnāt realise how good it tasted lol), anyways, strong workout- deadlifts smooth, didnāt run out of steam with accessories
4 Likes
Week 15: Day 2 (tuesday)
30min cardio workout video
15min core/bodyweight glute work
- felt good, got HR up
Week 15: Day 3 (yesterday)
2x(10min easy eliptical + 10 min rope pull machine
5 min core work
- was fun and got HR up
Week 15: Day 4
Paused squats: 2x3-175lbs, 1x2-185lbs (misgrooved 3rd rep)
front squats: 1x14-95lbs, 1x10-115lbs, 1x8-125lbs
pendlay rows: 3x5-135lbs
tricep pushdowns: 1x18-27.5lbs, 1x15-32.5lbs, 1x12-37.5lbs
- paused squats felt good but was tired (bad sleep) so misgrooved, rest went okay
5 Likes
Week 14: Day 5
couldnāt stay asleep yesterday for some reason so gave up and got up at 3ā¦ needless to say, I was very tired and not feeling it.
Deadlft: 3x7-235lbs
btn press: 1x14,13,12-20kg
cable rows: 1x11-100lbs, 1x9-105lbs, 1x5-110lbs
- deadlifts felt really good and smooth, rest was a slog, was supposed to do lat pulldowns but it was taken and I wasnāt willing to wait. Also, it just doesnāt feel nice. Feels way too high effort for the benefits
4 Likes
Here ya go
1 Like
Week 14: day 6 (Sunday)
45min elliptical easy
- felt nice and for blood flowing
Week 15: day 1 (yesterday)
Gym closed Thursday- Sunday, so crammed
paused squats : 2x3-175lbs, 1x3-185lbs
squats: 3x6-165lbs
More squats: 1x7-145lbs, 2x7-155lbs
Tricep extensions: 3x12-32.5lbs
- squats felt awesomeā¦. Surprised how quickly I was able to get through everything. Work capacity improving
Later
Good mornings: 1x18-95lbs (slow tempo), 1x12-115lbs, 1x6-135lbs
Front squats: 2x6, 1x5-135lbs
Abductor machine: 1x13,11,10-135lbs
Adductor: 1x13, 10, 9-60lbs
- was feeling good so thought I might as well get extra work done, got it done and wasnāt as hard as expected
Note: ended up really hungry and ended up polishing off 510g yoghurt + 12oz smoked brisket- not the lean kind lol. Cutting back rest of the week
Week 15: day 2
Leg extensions: 1x14-85lbs, 1x11-90lbs, 1x9-100lbs
Btn press: 1x14-20kg, 1x10-55lbs, 1x4-65lbs
1 arm db press: 2x8/side-30lb db
Cable row: 1x11, 2x10-100lbs
10min corework
- honestly not as sore as expected but tired, took it easy
4 Likes