[quote]Oldman Powers wrote:
[quote]Up wrote:
BENCH sorta deload
45/2x10
65/8
753x10
PAUSE BENCH
88/3x4
[/quote]
Thought you could sneek that 753 x 10 set in without anyone notice’in huh? 
Deload is look’in good.
[/quote]
I suppose she meant 3 sets of 10 at that weight. With the weight progression you have, did you make a typo with 88, or did you go off standard equipment and use micro plates?
Avatar? Umm…yes.
[quote]gorillavanilla wrote:
Practice makes perfect. Good perspective. Nice work on the pause benches. Always pays to be prepared. [/quote]
I do love to practice, that in itself is a damn good training sesh, as You know from the Oly lifts, that is a must !!
OP …wellll 
I had to have somethin to keep me satisfied;)
Little did i know that a girl would get a such a good pump, that going into the pause work was real fun
EDGY Should be the other way around <>
Deadkong yes it was 3 sets of 10 reps @ 75
Nope no typo I have the Eleiko plates, I LOVE them.
GYM LEGS
Kinda easy breezy…
warm up
LEG PRESS top set was 140/3x10
leg extension single 25# 3x10 alt with BW walking lunges (no touch style) power up, long stride 4x30 reps
standing leg curl 20# 3x10 ~~just kept switching legs
sitting curl 3x15 light forget weight 35? alt with back ext no weight 3x20~~~ no rest
ENDED with SPIN BIKE 20 ish min. I wish I could kick my ass hard to stay with spinning, I feel all the muscles I want to grow… feels so good when i am DONE!
Looks like the pup needs some TLC. Looks like a Schweetie tho.
OP as a matter a fact it was Lillys ^^ 9th bday yesterday.
TODAY SPINNING 38 min
Well i was going to just add 5 min onto my time, but there was this 73 year young lady that came in, she had MS and once she got on the spin bike she rode about 10 min. Then she got me talking, and listening, and 38 minutes later I got off. People like her are so inspiring. “Joanne” could barely walk but had the biggest smile on her face. She mostly swims, but tries to spin for 5-10 min to keep from getting stiff.
I LOVE the pump I feel from spinning.
Ill get in some type of stretching, and I need to roll my feet.
I’ve never tried spinning…do you find it hard on your knees ever?
[quote]coyotegal wrote:
I’ve never tried spinning…do you find it hard on your knees ever?[/quote]
HI,…No, but I havent done it consistently enough to notice. It is important to have someone show you the proper way to “set the bike up”, I had the perfect set up and should have written it down when i was done, but was so gassed forgot. So i just tried to get comfortable. Its important about the knee line up when looking down from top. That being said Ill have someone go over it again with me.
It really hits that inside of knee(VMO), so you could do a lot of standing, having really nice quads already.
I also love having the “control”, its up to you how intense you make the ride. My favorite was when i went back and forth with hills (out of saddle) and sitting.
[quote]Up wrote:
and I need to roll my feet.[/quote]
Rolling your feet is probably the only relaxing type of soft tissue work lol.
[quote]Consul wrote:
[quote]Up wrote:
and I need to roll my feet.[/quote]
Rolling your feet is probably the only relaxing type of soft tissue work lol.
[/quote]
^^TRUE ! Im not sure what hurts me worse, the IT band rolling or the knots Ive been getting around my knees :0
I love this log. Keep up the great work.
[quote]Up wrote:
[quote]Consul wrote:
[quote]Up wrote:
and I need to roll my feet.[/quote]
Rolling your feet is probably the only relaxing type of soft tissue work lol.
[/quote]
^^TRUE ! Im not sure what hurts me worse, the IT band rolling or the knots Ive been getting around my knees :0
[/quote]
Have you tried using a lacrosse ball on your ITB? Worst pain ever lol.
Jack well thanks always nice to have company in here.
Consul as a matter a fact i brought my lax ball with me today(didnt think others would appreciate me rolling my stinky feet :0) it hurts like a mofo with the ball.WOW. I dont last too long with it.
Dinner last night
OOps should have turned that ^^^edit not that the food lol
Motivation didnt come from the little old ladies today…pic below.edit ~~above
warm up after torture rolling
GS 2x6 20# kb
FS
45/5
65/5
85/2
95/1
105/1 vid
88/2x6 +1 had more in me.
RDL
115/8
135/2x8 vid of last
BSS
30# dbs 1x8 each
35# 1x6 e ~~~
25# 1x10 e
LEG PRESS
140/10
160/10
180/10
sl ext but doing it together
25# 3x10 pause at top ~~ um if you watch closely haha
sl curl standing
20# 3x8
sl curl sitting 35#
3x15
back ext 15# behind neck 1x12
20# 1x8
GHR
last rung
1x5
1x4
1x3 slow death need to switch up last few movesw too much ham together.
alt the GHR with calves 45# 3x15
Really liked the Anaconda, felt like this was a decent wo but wasnt fagged by the end, and I had really smooth energy. Not sure if this is from the supp or the little lay off.
I know Ive done 105 FS before, but its feeling good, same with RDL but its feeling stronger.
Should see my numbers keep inching UP!
Nice work UP! I know i have seen you do those weights before but never so solid, tight and easy. Awesome job. One thing i was thinking about is dialing the set up in just a little tighter and more precise. Nothing major but as your weights keep climbing the set up will have a bigger role. Your doing great girl!
having your numbers consistently moving up is the goal, fine work.
[quote]JoeGood wrote:
having your numbers consistently moving up is the goal, fine work. [/quote]
Thanks Joe that is the plan
My mind was out on something else, I miss typed everything.
I don’t get it, I thought that was straight leg deadlift. I had thought romanian was one leg at a time.
Front squat looked way too easy!
Sniff.
Nice work up! I agree, all your lifts are looking very solid