Really nice work on your last session! Squats sound like they’re coming along, <3 bulgarians- did 'em on Thurs, very impressive DB rows.
Just curious. What kind of splits are you using these days?
nlmain - I don’t know about you, but I just HATE Bulgarians. lol. But that just means I need to keep doing them. : )
nikki - thanks. I usually try to push myself to further deplete my carb stores so I can “earn” my carbs for my carb-up.
veggie - Right now my split works around the AD. So, at the beginning of the week, when my glycogen stores are full I do my heavier weight training:
Monday - Legs/Shoulders
Tuesday - Chest/Triceps OR Back/Biceps - I alternate those workouts every other week
Wednesday - The above workout I didn’t do yet. I usually throw in a deadlift on one of those days, to get that in when I’m strongest
Thursday - Cardio - If I feel like it
Friday - Full-body workout - So exercises I still want to do for the week and accessory work- lighter weights, usually, and more reps
Saturday - Cardio - If I feel like it
Workout today:
Warmup: Hip and ankle mobility work, shoulder dislocations, rotator cuff work, prisoner squats, squat stretch, bodyweight lunges
Squats: 3x5x135, 3x4x140
OHP: 3x5x60, 1x4x65, 3x3x65
Leg Press: 1x12x270, 1x10x360, 1x8x380
Single-leg leg press: 2x10x180
Lat Raises: 3x5x15, 1x8x12.5, 1x6x15
Leg Curls: 1x6x70, 1x5x80, 1x6x90, 1x6x95
Straight leg Deadlift, sumo stance: 1x10x95, 1x10x105, 2x8x115
I did a two-day carb-up this weekend, which I probably won’t do again. By yesterday afternoon, I was feeling really sluggish and I was done with carbs by then. I think I will stick with 24 hour carb-ups from now on.
I was ready to hit the gym this morning and I’m generally happy with my workout. I didn’t feel that strong on squats (they still felt tough) but I was stronger than I was last week. I think doing more warm-up work helps- I’m not in my 20’s anymore. : )
Stronger than last week is always a good thing!
I basically hate all single leg work. I like to see your warmups; reminds me to do my own.
I like your schedule, full body is awesome to really deplete the glycogen.
Earning your carbs is always a good thing, usually what keeps me going on Day 5-6 of no cheats lol
Today’s training:
Lat Pull-down, close grip: 4x5-6x100, 2x4x110, 1x6x90
Rack Pulls: 1x6x145, 1x5x155, 1x5x165, 1x3x175, 1x8x155
Rack Chins, pronated grip: 4x5
BB Curls (superset with rack chins): 3x6x40
BB Row: 1x5x75, 1x5x80, 1x5x85, 2x5x90, 1x4x95, 1x3x95
Weighted Low Back Ext: 3x10x25 lb. plate
Weighted decline abs: 1x15x10 lb. plate, 2x10x10
Woke up late. Rushed to gym and realized I forgot to bring my chalk with me. Thought about not doing rack pulls because of it but did them anyway. Grip was giving out at 175 so I’m disappointed with that as I had wanted to push for more. OH well. Tried rack chins which I had never tried before and I like them. A lot. I will be doing more of them. I have never done 95 lbs. on barbell row before so I was surprised to get those reps which went up rather easy.
Playlist: A Perfect Circle, 32 Leaves, Anatasia, Carfax Abbey
Today’s Training:
Bench Press: 2x5x85, 1x4x90, 4x3x90
DB Incline Bench: 2x6x35, 1x7x35, 1x9x35
Tricep Pushdowns: 1x10x40, 2x8x50
Cable Flyes: 2x8x25
Pushups: 3x10
Today was a quick workout. Missed the gym early this morning so decided to workout after I dropped my daughter off at school. I can’t usually do this so I was happy it worked out today.
I’m happy with my bench. Bench press is a big hurdle for me - mentally and physically. I am often afraid to go up in weight on the bench because 1) I go to the gym so early in the morning that there is no one I can ask to spot me and 2) I have failed on the bench before - twice and so I am always a bit fearful of it. Today, my goal was to do a lot more reps at 90 lbs. than I did last week and I was a bit surprised that I was afraid to do it. My hands were shaking and my heart was pounding so hard, I had to keep taking deep breaths to breathe. Anyway, I feel like I overcame an inner fear I had been holding onto for a few years. Baby steps still means you’re making progress. Now, I feel that I CAN reach that 100 lbs. goal. My goal is to do sets of 5 next week and see if I can attempt some reps at 95 - even if it’s 1 or 2.
Now, I have to go a school event at my daughter’s school but I hope to be able to catch up with other logs later.
go get that triple digit bench baby! 
I <3 rack chins too!
I had the same bench press fears–lying there prone and vulnerable with heavy weight over your head–yep fear is perfectly reasonable. I got over mine by practicing failure. Once I knew I could get out from under the bar alive I was able to get a little bit more aggressive in my attempts. But, I also think there is no rush. Push the reps now. Then when you get the courage to go for 100, you’ll be able to hit it for reps.
Hi Whysper, good work loosing the baby weight.
But you forgot your song.
Good work on the BP, Whysper. You CAN do it! Visualizing helps, seriously. For me, if I think about something too much, I’ll get more anxious about it. Might as well think about it in positive terms and envision yourself lifting the weight successfully. I’ll send you a link to one of the studies on this if I can find it!
You gotta get a spotter for bench, then you’ll be OK pushing it.
I find it so funny to come over here and see you working on the SAME stuff. It’s freakish!
Your DB rows are nice. I’m going to have to push the weight on mine if I’m going to compete!
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