Hmmm, short term goal - pick a meet, subtle hint hint
“fetch” 4 rounds for time
kb swings 18x20x4
med ball throw 10x30x4
burpees x10x4
13:05
[quote]lil power wrote:
Hmmm, short term goal - pick a meet, subtle hint hint[/quote]
Just saw this. I don’t wannaaaaa…
Instead of finishing up my deload workouts, I just didn’t train again until today. Went to the xfit gym and did a WOD with the trainer
[b]deadlift/b
135x5
155x5x5
tabata (4 minutes on each exercise, 30 sec between exercises total reps counted) 279 total
box jump 20" x62
kb swing 20kg x92
med ball slam 20lbs x72
burpees x50
Not 100% sure what the reps were, but it went something like that and I know that my total was 279. I used the men’s Rx’ed weights but a 20" box instead of 24".
Been feeling kind of yucky the last few days. Headache, tired, stuffy. We were out super late for Slut-o-ween this weekend so I didn’t get nearly as much sleep as usual and my allergies seem to be flaring up. BUT we did have a great time dancing the night away with friends, I managed to put on some massive fake eyelashes without blinding myself, and I made it through the whole night in my 4 inch platform stripper heels. Overall I’d say the weekend was a win and any lingering yuckiness was totally worth it.
I was also told my butt looked fantastic which means I’m totally doin it right in the gym. I wonder if I could use it to get more women to squat heavy…
Monday
5 Week (cycle 3)
squat
45x10x2
95x5
135x5
155x5
175x5
195x5
front squat (cleaned from floor)
80x10x5
bench
45x10
80x5
90x5
100x5
[b]GM/b
45x10
95x10x3
Helped a friend squat too. She’s never really lifted heavy but is a total beast. SH and I have been helping her squat once a week for the last month or so and she hit 135x4 at a BW of 100-105lbs. I’m SOO FREAKING PROUD of her.
195 felt more like 1950 and I’m kind of pissed that I hit 210x4 and struggled with 195x5 this time around. Bench was tough too. Just not a good lifting day, I suppose.
bench
45x10
85x5
100x5
115x5
front squat
85x5
95x5
110x5
db ohp
25x10x6
hs wide chest
50x10
70x10x3
(prob should try to go for pps next time)
pushdown
35x10x3
Picked a current goal: GFH. I’m not totally sure how I feel about it as I’m currently around 140-142 and feel like a fat piece of shit, but I think it will be a nice change to focus more on size and less on strength. Plus its getting cold and I’ll be covered up in sweaters and hoodies soon enough. Will start to diet down in 8-12 weeks. (And now that I said it, I guess I have to do it that way…wish me luck)
It’s been awhile since I’ve been over your way. Just sayin’ hello. I saw your squat PR back there and I’m so impressed. That’s awesome, and for someone your size. Oh, and the “nice butt” comment is always good. LOL! Glad to see you’re still going strong. I’ve seen you all leaned down in a swimsuit just this past summer, so I know if you decide to go for it, you know how. 
Hi Puff! Nice to “see” you around these parts. I don’t know how lean I was this summer but I do plan to look better than ever next time bikini season comes around. But I guess all of the ladies around here feel that way, huh. And yes. Butt compliments are the best.
machine pulldown
90x8x4
hs csr
160x8x4
db curl
25x10x3
rack chins
+25 x14/6/4 (rest paused)
pinwheel curls
15x15x3
rear delts
50x20x2
30x20
deadlift
135x5
165x5
190x5
210x5
ohp (beltless)
50x5
60x5
70x5
walking lunges
30x15x5 (per leg)
single leg curl
25x10x5
Wasn’t feeling strong so I went for required reps. I think the walking lunges are the path pretty quads with meaty VMOs
Back day (again)
Warm Ups
band shoulder dislocates/pull aparts x10x2
scap pushups x5x3
scap dips x10x3
band lateral pull x10x3
one arm pulldown
27.5x10x3
db row
50x15
50x10x2
hs hi row
110x10x3
inc db curl
10x12
15x9, 8, 6
reverse preacher curl
20x15x3
rear delt swings
30x lots of practice attempts
30x20
30x50 (straps)
front squat
45x10
100x3
115x3
130x7
bench
45x10
80x5
90x5
100x5
db rdl
50x10
65x10x5
1 leg leg press
25ps x10x4
kb twist
8kg x12x3
I accidentally bounced off of the pins on the last rep of the front squats. That kind of screwed me up and I was given the rack command by SH.
HIYA!!
had to google gfh.
go get it!
This is sooooo going to be like old times on the interwebz nao
[quote]detazathoth wrote:
This is sooooo going to be like old times on the interwebz nao[/quote]
I trained Friday afternoon and finally got the chance to log it…
machine pulldown
90x10x4
hs csr
160x10x4rr
rack chins*
+25 x10x3
db curls
25x10x3
pinwheel curl
15x15x3
rear delt machine
40x20x3
*I’m still not sure about the rack chins. It seems like the only place I really feel them is in my forearms. Will have to discuss options with SH.
I’ve been really busy the last few days and the diet has been off (haven’t been hitting my cals/macros the last 2 days). And it looks like I won’t be training the way I’d like to for the next few days thanks to a 10+ page paper and presentation due on Tuesday. Ugh.
I havent been keeping up with this logging thing…
Training this past week:
bench
45x10
90x3
100x3
110x5
db high incline x3
db low incline x3
fly x10x3
upright row x12x3
super set with lateral raise
rope pushdown x15x3
super set with lateral raise
[i]activation (12x2)
1 arm pulldown
27.5x12x3
db row
50x10x3
prone cable row thing
42x5x10x3
super set:
incline db curl 15x8x3
reverse preacher curl 20x10x3[/i]
deadlift
135x5
180x3
205x3
230x5
Super Set 1:
lunge 40x10x3
leg curl 50x10x3
Super Set 2:
calf raise215x15x3 sloooow
walking lungex15x3
pendlay rows
95x10x4
machine pd
90x10x4
hs csr
180x10x3
90x20
db curl
25x10x3
inc db curl
15x8x3
rear delts
40x20x3
crunch machine 20x10x3
trx pike 10x3
kb twist 12x10x3
I wanted to try out pendlay rows or some sort of bb row today. They fucking suck when you’re weak and don’t have bumper plates. Ended up using aerobic steps halfway through so that I could at least start with my back parallel to the floor. That made things better.
I did my 5/3/1 OHP on tuesday and then decided that I didn’t have the energy to do anything else other than going home to eat dinner. Gym was open this morning so I finished the workout, minus the light squats.
db bench
30x10
35x10x3
machine shoulder press
25x8x3
*ss with lateral raise 4kg x8x3
super duper set:
fly 45x10x3
rear delt 45x10x3
kb lateral raise4kg x8x3
skulls (on ball)
30x12x3
First time ever with machine shoulder press. Awkward.
I survived the weekend. Barely. Got to lift yesterday. Finally.
5/3/1 “week” begins:
front squat
45x10
65x5
105x5
125x3
135x5
bench
45x10
80x5
90x5
100x5
db rdl
65x10x3
single leg press
+50x10x3
lunge
40x10x3
pulldown abs
60x10x4
trx pike
10x3
Bench felt harder than it should have for the weights I was using. Front squat reps are also lower than previous workouts 
I’m guessing the increased training frequency, or maybe lack of training (and sleep) lately isn’t helping.
11/30
pulldown- supinated
70+2ps x10
85x10
85+1p x10x2
HS hi row 110x10
machine front pulldown
50x10
55x10x2
cable row
55x10
70x10x3
db curl
25x10x4
pinwheel curl
15x15
15x12x2