Thats the goal! Lets get to work 
A continuation of “One plate, two plate, three plate, four!”
(Weights were afterwork today.)
Pullups
8
8
5
Bench
5x95
5x120
5x130
5x135
4x140
Upright rows
12x60
10x60
Seated BO Lat raises
12x20’s
7x20’s 5x15’s
6x20’s 6x15’s
(again I need to get out of the 15# range here so I have to mix it a bit)
straight bar curls
10x60
6x60 4x40
rev. curls
8x40 lol my arms were done
Cardio (and this is the BEST part)
run 1 mile
Time~ 8:40 WOOT WOOT
totally smoked my last time trying this by over a minute!! I actually think my last time was 10:17!!!
Gotta say, I laughed when I saw the title. Good goal! Lo
pretty sure you already are a brick shit house, Lol!
Keep up the good work!
Great improvement on the run, CG!
Nice name on the title, lol.
I agree with Spock. You’re already there.
HAHA! Thanks ya’ll 
I agree with Spock and 2B; you’re solid as hell.
Still love the title though.
Thanks Kristoph!!! Music to my ears
warmup: row 250m, bb complex, deads 6x135x2
Deads
5x215
5x220
5x220
ohhh yeah!
Squat
8x160
8x165
Seated leg curls
11x100
5x100 5x90
walking lunges w/40’s
20
Seated calves
10x70
10x70
10x70
superset with
Abs~abmat situps
15
15
15
Going through another one of those periods where all I wanna do is curl up in bed. I feel like I could sleep forever, yet I spend most of the night in such a light sleep…almost like I am still in a state of awareness. Also I have such restless energy in my mind but my body drags. Hopefully its just the weather.
Love the title! I have to agree with the previous posters: you’re already there. I’ll be following along.
Thank you adg tho lots of work ahead yet!
warm up: treadmill 2 min, bb complex, OHP 5x45, 5x65x2
OHP
10x75
and then other magical top secret stuff
Side lat raises
12x15’s
10x15’s
10x15’s
aaaannnnd back to the 15’s lol. Shoulders were fried!
DB Incline bench
10x30’s
4x35’s, 4x30’s, 1x30, 1x30
holy crap!
Tri’s~ rope pulldowns
10x40
10x50
10x50
Cardio
20 min eliptical
row 1500m (8:23)
was totally dragging my ass for cardio tonight. Just couldnt get my mind excited for it.
Lots of hot chicks at the gym tonight! So much motivation walking around…I am such a competitive jealous bitch HAH! 
[quote]coyotegal wrote:
Thank you adg tho lots of work ahead yet!
warm up: treadmill 2 min, bb complex, OHP 5x45, 5x65x2
OHP
10x75
and then other magical top secret stuff
Side lat raises
12x15’s
10x15’s
10x15’s
aaaannnnd back to the 15’s lol. Shoulders were fried!
DB Incline bench
10x30’s
4x35’s, 4x30’s, 1x30, 1x30
holy crap!
Tri’s~ rope pulldowns
10x40
10x50
10x50
Cardio
20 min eliptical
row 1500m (8:23)
was totally dragging my ass for cardio tonight. Just couldnt get my mind excited for it.
Lots of hot chicks at the gym tonight! So much motivation walking around…I am such a competitive jealous bitch HAH! :D[/quote]
I really had to talk my fiancée in to lifting instead of just doing cardio but one of the ways I did it was when we went to the gym I asked her where all the good looking girls who she would like to look like are… they were never on a treadmill… and there are plenty of pics of chicks who lift and chicks who diet and the comparison is never close… she gets it now… keep up there good work!!
Thank you! And that was a great idea! The curves built by muscle trumps all Totally a different body comp then the cardio bunnies!
Had some wonderful wonderful news and was just starting to feel better about the direction of life when another curveball was thrown our way. Does anyone else ever feel that they are speeding down a highway and needing to handle the curves and bumps as best as possible just to make it through and never get a chance to slow down and enjoy the scenery? I feel so banged up! Ugh…big decisions in the making again. Business is for the birds I tell ya!
I decided to work on Snatch today…random and fun. I have no idea what I am doing and went with it It was that or loose my glue.
In other news I can see quad definition when I walk now! lol not because I have lowered BF that much but I think its because I have built them up enough that they show through regardless. I have always wanted that Now I just need to have that distinctive bump in the middle!
Snatch
1x65
1x65
1x65
1x65
1x85
1x85
1x95
1x95
1x105
1x105
critique welcome! I would like to try and get 115-120 over the next couple of days! I think I can if I could get the technique down
Happy Friday!
5 k run! OUTSIDE says Northern Ontario gal!! WOOT WOOT.
As someone who can’t even do the olympic lifts I’m thoroughly impressed.
Hahaha thanks Git!
csulli~ thanks I am not very good at them either but its a nice change up sometimes.
Been sick…
[quote]coyotegal wrote:
Been sick… [/quote]
Ugh.
Get well soon!
Thank you Your well wishes must have worked 
Bit of a late start to the week, was a little under the weather Monday and Tuesday.
Only ‘need’ to get 3 weight days in this week so it will still all work out.
Warm up: row 500m, yates row 5x45x2
Training~
yates row
using 90 to start. Way to low. Next time I will try 120 and go from there.
Pullups
7
4
5
lol these dont go as smooth if they are not first
Rear delt rows
10x75
10x75
Incline curls
10x15’s
10x15’s
10x15’s
I feel like such a douche doing these These and seated calf stuff. Oh and doing these makes my right leg shake kinda like a dogs leg when you scratch his belly Makes the whole movement even more weird
Cardio~
treadmill
2 min level 4
1 min level 5
1min level 6
30 sec level 10
side rails 30 sec
(repeated the 30 on 30 off thing 6 times)
level 4 2 min.
HAHA My bi’s hurt from yesterday…I cant lower my arms without hurting!
Weight~ 134
Training~
Lower Death Day
Warm up: treadmill 2 min, BB complex, Squats 5x95x2
Squat
10x165
and then other squat madness that made me want to cry.
RDL’s (gotta take the weight down and do RDL’s instead of deads…I am supposed to be growing my glutes and hams, not my ego)
10x185
10x185
8x185 (fell out of rep range. My legs were shaking and my lower abs felt like butter, lol)
Walking wide stance lunges
10x40’s
10x40’s
10x40’s
was supposed to do calves too but I was fried!
Also forgot my water DAMMIT!!
Back pics…lower back had a pump…looking thicker
