Squat Day
warm up
10@bar
10@bar
10@65
5@75
5@85
3@95
3@115
1@125
1@135
1@145
1@155
1@165 (new PR) old PR was 145
Leg Press
15@90
20@110
20@110
20@110
20@130
Lying Leg Curls
15@45
15@45
15@45
followed by 20 minutes of yoga stretching
took a much wider stance on squats (sumo) and my knees stayed out on every rep…gonna feel that shit tomorrow though lol
Awesome PR. Grats! (My squat sucks, so I have an envy).
a 20lbs pr is news for celebration - good work!
Thanks gals 
Last night was supposed to hit the gym but ended up working a double shift and didn’t get there. I’ll hit it today, tomorrow, and then not again until Saturday. I’ll be out of town for three weeks starting Friday, but a gym is already lined up…along with a workout partner that is going to kick my ass in the gym. I’m looking forward to it. Starting 5/3/1 on Saturday
Last night’s back work
Rack pulls (low rack, bottom pin)
10@bar
5@65
5@85
5@95
5@115
5@125
3@135
3@155
3@175
3@195
1@205
Lat Pulldowns
15@40
15@50
15@60
15@70
11@70
DB Rows (per side)
15@20
15@20
15@20
13@20
followed by 15 minutes of yoga stretches
Tonight is group bench, chest and tri’s
YAHH another 5/3/1 person!!
Totally following along with your log.
I love that your kids are so into all this with you. My son, though he is only 5, rolls his eyes every time I try to talk to him about lifting, ha. I hope that changes in 10 years…
Thanks Spock81
Friday I was on a plane to Canada and will be here for three weeks. Saturday was squat day and left me disappointed. I am lifting in a new gym, new rack, changed my grip…too many new variables at once. Squats were less than stellar. Backed way the hell off the weight and focused on sumo squat form.
Not worth mentioning the weight amount, just know that I felt it the next day and am glad I am working on that. Followed by 3 sets on adductor machine (vaginator) lol and yoga stretches. Then called it a day.
Sunday was a complete rest day: and by complete, I mean I didn’t do a damn thing all day…for the first time in a looooong time. Loved it!
Monday: cheated my squat day, as I usually do leg press and leg curls, so had a leg day
Cybex Plate Loaded Leg Press:
warm up sets
20@50
20@70
15@90
15@110
10@140
10@160
10@180
10@200
10@230
10@250
10@270
10@290
10@320
8@340
6@360
Adductor Machine (vaginator)
15@50
15@50
15@50
15@60 (barely)
Lying Leg Curls
15@30
15@35
12@40
12@40
Was going to do light squats for form, but squat rack was still being used.
followed up with yoga stretches, and feeling really good
Welcome to Canada and nice work lady!
[quote]coyotegal wrote:
Welcome to Canada and nice work lady![/quote]
Thanks coyotegal I love it here
The last two days were nothing spectacular to report. Tuesday was shoulders and hams, last night was bench and chest work (my least favorite day)
my bench sucks…but I will continue to work on it until it begins to improve. Working on a sticking point coming off the chest by doing some flat bb bench off chest to midway point…to failure, leaving only enough left in the tank to rack the bar. Also working on some grip issues with bench that should strengthen my bench lifts.
Tonight is Deads and back! Hell yeah, now that I like!
You’re like me… yay DL boooo BP!
exactly Hallowed…hate the BP
Thursday was back day
Deadlifts
warm up sets
5@95
5@95
3@115
3@115
working sets
3@135
3@135
3@135
3@145
3@155 (previous PR)
1@165
1@185 (new PR)
One Arm DB Rows (per side)
12@20
12@25
10@30 (tried versagrips for last three sets)
10@30
8@35
Plate Loaded Lat Pulldown
12@40
12@50
12@50
12@50
11@60
followed by stretching
Saturday is normally squat and leg day… but missed it so will be doing it this afternoon
Looking back at my log here, I see I’ve not put in all my training sessions lately. Didn’t realize it, but no matter how measly some of my lifts are, I will enter all of them this week.
Yesterday was Squat/Legs
warm up sets
8@bar
8@bar
5@65
5@65
working sets
5@85
3@85
3@95
3@95
dropped the weight and worked with a box of sorts to hit same depth every time, below parallel, sumo squats
5@65
5@65
5@65
5@65
Plate Loaded Leg Press
warm up sets
15@140
15@160
10@180
10@200
working sets
10@230
10@250
10@270
10@290
10@320
10@340
8@360
4@380 (felt barfy after and it stuck with me pretty much all evening)
Lying Leg Curls
15@35
15@40
15@40
10@45
Adductor Machine
15@50
15@60
15@60
14@60 (all sets finished with hold at the top of the movement, til I can’t hold it anymore)
followed by stretching
Grats on the DL PR.
We have the Cybex leg press at my gym. I use it some of the time but not that often, really. I can press it with four wheels a side - I’ve no idea what it would be in pounds but what you’re doing sounds like a lot.
good job on the deadlift Pr BW.
volume is an important part of the overall equation, you should log it all.
[quote]Cal Jones wrote:
Grats on the DL PR.
We have the Cybex leg press at my gym. I use it some of the time but not that often, really. I can press it with four wheels a side - I’ve no idea what it would be in pounds but what you’re doing sounds like a lot.[/quote]
Thanks It sure feels like a lot too. I actually have allowed my iron to dip quite a bit again and my energy levels are seriously low. Achy legs, trouble sleeping because of it. Feels awful and I get nauseated easily, along with headaches. With all of that I have been doing the volume and hit that DL PR recently. Thinking I could really kick things into gear if I get my iron levels back up.
I like the Cybex Plate Loaded Leg Press quite a bit. It’s a definite change from the one I’m used to using. The one in my gym back in Arizona has a sled that weighs 110 lb alone, and the mechanisms don’t slide as easily. Never feel like I’m lifting all that much when I look at how many plates are on it. lol
[quote]nlmain wrote:
good job on the deadlift Pr BW.
volume is an important part of the overall equation, you should log it all.[/quote]
Thanks girlie
Now to log the workouts from last week that I have yet to put in here…
Tuesday (2-14)
Arnold Presses
15@15
15@20
15@20
10@25
6@25
Front Delt Raises with Plates
15@15
15@15
15@20
12@25
12@25 (time to up the weight a bit)
Shoulder Press (machine)
15@50
15260
15@60
15@60
15@70 (time to up the weight)
Kneeling Leg Curls (per side)
15@20
10@20
10@20
8@20 (humbling…need to work on hams more)
Adductor Machine (Vaginator)
15@50
15@60
15@60
15@60 (all sets end with a hold at the top of the motion)
DB Presses (hammer grip)
(to help with bench)
10@25s
10@25s
8@30s
3@35s (blech!)
8@30s
9@25s
15@20s
20@15s
17@15s
followed by stretching
Wednesday (2-15)
Rear Delt warmup for Bench
Rear Delt raise with 5 lb plate (per side)
20@5
20@5
20@5
Flat BB Bench (very strict form)
10@bar
10@bar
10@55
8@65
5@65
5@75
5@75
5@75
5@65
10@55
10@55
10@55
BB Press (chest to below midpoint to work on sticking point coming off of chest)
18@bar
16@bar
15@bar
17@bar (could not rack bar, had to stand up with it and turn around to rack it, exhausted)
Incline Bench (sucks ass!)
7@bar
7@bar
8@bar
Rear Delt Raise with DB (per side)
12@15
12@20
10@20
8@20
Atlantis Tricep Machine
12@15
12@35 (at this point I was instructed to bring elbows in more)
10@35
8@35
7@35
Triceps Pressdown
12@40
12@50
12@60
10@70
12@60
13@60
followed by stretching
Thursday (2-16)
additional bench work since it’s my weakest lift
real delt warmup
15@5
15@5
Flat BB Bench (focus on form)
10@bar
10@bar
10@55
8@65
8@65
5@75
5@75
5@75
5@75
8@65
8@65
8@65
10@bar
10@bar
BB Press (chest to midpoint for sticking point)
35@bar
34@bar (time to add weight)
then home, very tired and worn out.
Friday (2-17)
Deadlifts and Back
warm up sets
5@95
5@95
5@105
5@105
5@115
5@115
working sets
5@125
5@125
5@135
5@135
3@145
1@155
1@165 (tweaked back and felt a strain in real delt or tricep area, couldn’t be certain at the time)
3@135
5@115
Plate Loaded Pulldown
15@50
15@50
13@50
1@60 (tried with the added ten lb but strain wouldn’t allow it, cut it short and went home)
today is Monday 2-20, and I am feeling better. Took the whole weekend off which I haven’t done in a long time. Ready to get back to it. Later this afternoon is Squats/Legs…my favorite!