yei! the honeymoon continues without awful work experiences now we’re still very busy and short staffed but i’ll happily work till i drop as long as that piece of work is gone!
Thanks nikkie and N!!
Bench
115x4, 120x3, 115x4x6 sets,120x2
Kroc type rows 60â??s x12, x18,x12,x8
Alt incline db bench 30â??s x20,x10,x18,x10
Debtless 10â??s 2x10
Bwnt over rows 80x8,9,10,11,12, 90 x 10
today
deadlifts warm up stuff
265x5,x5,x3,x3,275 not feeling it today i think my sleeps been pretty bad , but i really wanted to go on so its a bit of a odd dl day.
265x3, 225x5x3 sets, 245x3x3 sets, and about 8 singles of 265.
lower back was not feeling energy,so no good am’s–i think had i slept decent i might. oh well.
reverse alt lunges 115x10x5 sets, 135x8
situps with 45 x85
i tried to figure out a way to rig up a barbell on the floor to do glute ham raises. i failed. can’t figure out just the right way to do em–i wish 24 had specific equipt. for em. they look very tempting to do for my hammstrings
[quote]brute_fury wrote:
i tried to figure out a way to rig up a barbell on the floor to do glute ham raises. i failed. can’t figure out just the right way to do em–i wish 24 had specific equipt. for em. they look very tempting to do for my hammstrings
[/quote]
Go to a lat pulldown machine, with either a bench or some aerobic steps. Sit on it on your knees, backwards, to hook your ankles under the pad that normally holds your thighs down when you’re doing lat pulldowns. GHR down to the bench, and then use that to help push yourself back up.
[quote]brute_fury wrote:
your right! I have done a nice bench before–145! i’ll get it back.
i jsut have the biggest grin on my face,a huge burden has dropped off my shoulder. My stupid supervisor was “advised to resign” and she did !! NO more bullshit at work!!! OH ITS LIKE CHRISTMAS!!![/quote]
Hell yesss I couldn’t stand that biotch!
ha ha!!! thanks owlie! and thanks snapper! I have a mountain to climb still but it’ll get there…i guess?
today–i’ve been pooped.My sleeps been awful. i blame that.
push presses 95x19,105x9,x8,x7,x6, 115x4 x4sets
cling and jerk overhead press 105x4x4sets, 95x5x3 sets
one legged squats in cage, 85x8/leg, 90x8/leg,95x8/leg x 2 sets
good ams i neglected yesterday–115x8x3 sets
bent over rows just because i need to do em–90x10,x9,x8,x5
some butt exercises,the activator type things
ha ha!!! thanks owlie! and thanks snapper! I have a mountain to climb still but it’ll get there…i guess?
today–i’ve been pooped.My sleeps been awful. i blame that.
push presses 95x19,105x9,x8,x7,x6, 115x4 x4sets
cling and jerk overhead press 105x4x4sets, 95x5x3 sets
one legged squats in cage, 85x8/leg, 90x8/leg,95x8/leg x 2 sets
good ams i neglected yesterday–115x8x3 sets
bent over rows just because i need to do em–90x10,x9,x8,x5
some butt exercises,the activator type things
[quote]brute_fury wrote:
i tried to figure out a way to rig up a barbell on the floor to do glute ham raises. i failed. can’t figure out just the right way to do em–i wish 24 had specific equipt. for em. they look very tempting to do for my hammstrings
[/quote]
Go to a lat pulldown machine, with either a bench or some aerobic steps. Sit on it on your knees, backwards, to hook your ankles under the pad that normally holds your thighs down when you’re doing lat pulldowns. GHR down to the bench, and then use that to help push yourself back up.
[/quote]
theyve gotten much better since i posted this, but, an illustration.
and fuck yeah for your boss being gone!! woooot!!!
thanks cbear!! i tried these and thought i had i tall wrong because there was no way i can do it without some push off with my hands on the floor! this is VERY helpful!! :)! thank you !
more good news !My work enviroment is changing for the better, and one of the changes is going from a 5 day work week to 4 ten hour days–so wonderful having 3 days off aweek! it starts October,and i cannot wait! such good news!!
yesterday was a false gyn day. i had my iced coffee–so technically i was awake.
i had my stuff i layed down on the bench to bench, did a few sets of 115 and realized i too freaking tired to function. i tried to wake myself up by changing into these cool leggings, but i still was kapoot.
going to retry today after awaking a few minutes ago from are rejuvinating honey smooth bread coma. and sleeping WONDEROUSLY. My sisters’ Challah bread was just the thing to carb me into unconciousness…blissfully…
today was a bit better
benching 115x4x6sets, 120x3 x3 sets, 125x2
krocs 60’s x20, then just regular db rows 60’s x12,x10,x8,x8
db bench 35’s x15,x11, x10,x10
pec flyes 15’s x15,20’s x10x2 sets
db kettleball cling jerk overhead press 40’s x12,x11,x9,x7,x7 per arm
situps with 45#x40 total,over a few sets
bent over rows 110x7x4 sets
i had a eureka event on my benching. I just read a tip about not looking up while benching–HELLO–what a differeance. I look up at the damm bar, i remembered this about 80% thru my sets,and aftr i tried not looking up it was a change for the good. WORD.
Great work on the bench improvement and strong Kroc rows!
Lucky you on the 4 day work week - i’m currently clocking 6 day work weeks and it kinda blows (good thing I like the work I do). Also good riddance on the nasty boss!
Looks like things are looking up Ms. Brute! Great stuff.
I seid that wrong i believe! I meant that it made a positive differance to not be looking up from underneath at the bar, to not stare up at it, but to look from head on and not watch it so much…um…that doesn’t make sense either.
Yeah. That makes no sense, Brute. But a lot of life makes no sense. PMPM is looking at the crotch of her spotter. And don’t let her tell you different.
now we’re still very busy and short staffed but i’ll happily work till i drop as long as that piece of work is gone!
