You are on a crazy roll lady!! You rock!! 
:D!!! Thanks Coyote!!! 
I actually feel lethargic this week. But its ok! My usual flare for fronties was down a tad but I tried to fight it through. I had extra days off work last week so my weekend has less stress to be lifting fantasico since i was less stressed from working less. My theory at least.
Fronties 175, 195, 210, 225x2 x 2 sets, 223x2, 220x2, fail at 238.
200x4x 3 sets, 185x7, 185x5 x 2 sets
Back Squats 185x2, 205x2, 225x2, 245x2, 265
I DID manage to film my front squat today. My reps were kinda high but I’m ok with it. They were dirty dirty doubles.
Here’s today’s high and tired’s. I gotta keep up those ELBOWS.
BODY BUILDER DAY
db bench 40’s x 10x 2 sets, 45’s x 8,45’s x 7
db rows 55’s x 10, 60x 10, 65x8 x 2 sets
db tricep extensions 20’s x 10 x 4 sets
db shoulder press 25’s x 10, 30’s x 5 x 2 sets–hard
hammer curls 30’s x 10,35’s x 10 x 2 sets
I need to get my push up plan into action. And my dip plan. I can’t find a decent dip station at my turbo gym. I had a great one I liked before it moved and its no longer there :{ I hate the one at 24 hour, its too short for me if that makes sense. and I can’t see much point in using the asst machine. I’m picky…and I suck at dips so it might take a while.
Weds would be a good dip/pushup/ day to add to my body builder line up. This week I’m too lethargic to make an effort.
Today I feel still lethargic but I tried to do front sq anyways. I got up to 220 and then realized it was a bad idea. I feel ok calling this rest week.
So I did cardio instead. I haven’t walked on a treadmill in forever.
ten percent incline at 3.5mph for 20 min, then flat treadmill 4.5 mph for ten. I really need to do carido more. This wasn’t taxing on my heart and lungs and it it was kinda low impacty but it felt good. Since Nigel’s been I haven’t walked at all outside and even though I’ve been lifting pretty consistently loosening up is important.
Today deads
205, 235, 270
290x6, 295x6 x 5 sets
285x2 x 5 sets
pull up assignment success 7 sets of 9, 3 sets of 8
then I tried some ohs but only ended up doing a few push presses
I walked on the treadmill instead ten percent incline 4mph for 20 mins, then flat for 5mph for ten
walking feels really good
I’m fighting a bit of a cold or flu type organism the last few days.
weds stuff
db benching 40’s x12, x10, x8
db rows 55’s x 10, 60’s x 10, 65’s x5 , 70’s x 5
db neutral grippy benching 30’s x10 x 2 sets
db shoulder presses–I push pressed these up. Its way hard for me but I’m ok with the oomp up
30’s x7 x 3 sets
hammer curles 40’s x 10
walking on treadmill , incline and stuff x 25 mins
Here’s my saturday stuff:
FS 165,190, 205,215 x2 but I dropped the 2nd rep . I free balled it and was walking out of the rack for my sets. A very brightly tanned chick was doing lunges in the rack. VERY JERSEY SHORE TANNED. And grunting. and wearing NEON.
so 205x2 x3 sets, 200 x3, 195 x4, 190 x5,185 x 5
Speedy walkin incline talkin treadmill action–total of 2 miles
Today was deads:
205, 240, 280, 295x5 300x5 x 2 sets, 300x 4 x2 sets, 300x3 x4 sets, 300x2
belted up 300x2 x 3 sets, 310, 320
I LIKE the belt when I’m tired.
Was marginal today but I’m glad I kept going. I tend to get disappointed if I can’t do my sets towards the beginning.I was hoping for 5 sets of 5 with 300 but I am ok with this. Still feel kinda sick but the war against the bugs will be over I hope soon. My body’s going to kick the fluey’s ass.
UGH. Still not up to speed on my fs either today. YEAH the entire time I was just fighting and fighting to tyr and turn the workout around but it was a mess. OH WELL>:(
here’s an idea of what I did. I can’t even be sure these are exact either since i was blowing out trying to get it going.
fs 175,195, 210, 220–bless.
205x3 x 2 sets, 205 x2 and I dumped rep 3. MMMMP. 200x2, 210 shit.
fs onto a box/bench (why not?) 135x3, 155x3, 185x5
regular fs again 185x4, 190x3, 195x3, 200x2
fuckers. I was so unorganized more so then usual even. I really wanted to turn it around.
ssb squats 135x3,185x3
ssb only gm’sx8,x10,x10
I gave up finally.
Went to 24 hour and speed walked inclined it 30 mins 2 miles.
I’m such a goober. I want my fronties back please.
wedsday’s stuff-- I did Body Builder Day and some speed walking.
db benchin 40’s x 12, x10, x8
db rows 70’s x 10 x 2 sets, 65’s x 8
db neutral grip type benching 30’s x10 x 3 sets
Then…some dude was doing front squats…so of course I had to do some.
175,195, 210, 215, 220
Then I tried some heavy walk outs…to fool my brain and to feel just how heavy stuff is.
FS WALK OUTS ONLY 245,255, 265 WHOA heavy
then I put 225 on it felt light but I dropped it anyways :{
Speed walk incline treadmill combo 2 miles
today
Fronties 220 x ten singles
200x3 x 4 sets,200x2, 195x3 x 2 sets, 195 x 2, 180 x2
anderson zerchers just a set of 180 x 5
Speed walking incline treadmill stuff 2 miles.
I’m pleased with today. Getting back in a groove.
Killing it as usual!
Are you going to come watch any of the state meet this weekend? I won’t be lifting but I will be there and would love to see you!
You do indeed seem to be getting your groove back.
laugh “Some dude was doing front squats so of course I had to do some.” I’ve done that with deadlifts, shh
I attribute approximately 80% of my desire to improve on front squats to you, by the way.
You’re also turning into something of a pull up machine, AND I’m happy to see all this db rowing and whatnot going on.
[quote]brute_fury wrote:
Then I tried some heavy walk outs…to fool my brain and to feel just how heavy stuff is.
FS WALK OUTS ONLY 245,255, 265 WHOA heavy
then I put 225 on it felt light but I dropped it anyways :{
[/quote]
Ever tried timed heavy front squat holds to build core strength? They are brutally fun
SNAP!!! AH NAH. I wish…I work weekends so I can’t go this weekend…but if you do PLEASE cheer on our Lindsay!!! I think she is competing!!
Kristof!!! :D!!! Yep…I’m really tryin on those pull ups. They take me forever to do and I rest at least 5 to 8 minutes inbetween sets. My form gets wild after a few sets but…I still am proud!!
AND WORD! Fronties for LIFE!!! Also the db stuff is a chore to do…it truly is.:{
Hey Consul!!! I’ll tell you what–those front squat holds made me feel it in my upper back the day after. AND my core was sore too…but I’m not sure if it was the holds or if it push up competition I had with my sister on Thanksgiving. Or the 45 mins of combined arm wrestling matches we had later that day as well!
Enter today’s moaning.
:{
FOR MY DEADLIFTS. :{ I totally have a form issue and WAHHHHHH :{ >:(
MUHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH. I just wanted to whine a little more.
Today went ok I suppose, but I filmed one towards the end and looked at it in disgust GROSS. I thinking I’m realizing that I pull much prettier with a belt too because it makes me do it.
Deads 205, 240, 275, 295 x4, 305x4 x 2 sets,305x3 x 3 sets, 305x2, belt on 310 x 2 singles or so.
SSB gm’s bar only 3 sets of 5.
To do LIST: Belt up and man up my deadlift form issues/speed issues I’m SLOW
GM’s.I think my lower back and upper hammie area has been neglected
pull-up machine all right! super impressed
Thanks ALexus
I have a few backed up days to report.
tuesday was a weak one
fs were a mess. warm up 180, 200, 210, 220 MEGA FAIL. 213 x 5 singles, 218, 200x2, 185 x 2
Why don’t just type fails here, all inserted in between successful lifts. I failed 218 plus a couple extra clips. yep and 220 a few more times. MMM.
Whatever. I go tall dejected and did the treadmill incline speed walking stuff.
weds
ssb squats with the all bars are 45# rule
155x10, 175x10x2 sets, 175x5, 185x4 x 4 sets, 195x2 x 2 sets
supersetted mixed with the below stuff
db benching 40’s x 14, x12, x8
db rows 65# x 5, 70# x 5, 75# x 5
ghr’s 3 sets of 8
ssb + ten # plates gm’s 3 sets of 8
seated gms just to try --awkward x 10
Speed walk incline action 2 miles
today
180, 200 x 3, 205x3 x 7 sets, 195 x3 x 3 sets
185 x 2 paused
Anderson Zerchers 185x5, 205 x 5, 220x5, 230 x3, 245x3,250
Speed /incline treadmill stuff 30 mins 2 miles
[quote]brute_fury wrote:
Hey Consul!!! I’ll tell you what–those front squat holds made me feel it in my upper back the day after. AND my core was sore too…but I’m not sure if it was the holds or if it push up competition I had with my sister on Thanksgiving. Or the 45 mins of combined arm wrestling matches we had later that day as well!
[/quote]
Haha I take it you two are quite competitive?
AH…Consul…not really. She totally beat me on the push ups even though mine were better form. It was a battle for fun so I can’t really hold up any objections…except mine were prettier But she beat me.
Monday
I tried my best to be mature and use my belt. I DID. I warmed up, then put the belt on to use it and it kept flopping open. A lever belt :{ I’d close it , get set up and once I lean over the belt flopped down like a leather hula hoop during my lifts. But I got a lift I haven’t in a while with this leather hula hoop distraction and all :{
After a bit I swapped out to my prong belt that I got at a goodwill. The $70 izner lever one is the one I never use and was opening up on me!
DEADZOZ- 135, 185, 245, 280, 305x4 ( this was with the flopping open belt) 310x3, 315x3, 320
with prong belt that worked 315, 310, 305
took off belt
deads plus 40# chains 225x2, 245x2, 265, 275, 285, 225x3 x 3 sets
ss with ssb squats 135x2, 155x2, 175x2, 195x2
ssb gm’s 65x5, 85x5
back extensions
misc snatches
ohs 135x8 x 2 sets, 135x6
OH. And here’s a tip. Never try and clean the chamber bench bar–u shaped bar-- up to the rack. It spun around and clonked me right in my lip ring. GOD :{
Good thing I don’t clean so well and close to my body because I could have had a inter-connecting lip-gum-tooth piercing. It’d be embarrassing if I wasn’t alone and very grateful I didn’t knock my teeth out
TODAY: Fronties were ok today. Was toying with skipping a day but yesterday’s lifting wasn’t that taxing I guess.
FS 180, 200x3, 205 x 3 x5 sets, 215, 185x5 x 3 sets
Bulgarians with a bb 100x8 /leg, 115x8/leg. 130 x 5 /leg
reverse alt lunges 115x10 total not per leg, 135x5 x2 sets
speed walking incline stuff 2 miles
I feel sloppy today. My lifts looked sloppy and felt wild.
I missed out on logging last weeks pull up mess. I failed two weeks in a row the assignment of 8 sets of 9, 3 sets of 8. I think last week I got 7 sets of 9, 2 of 8, a 7, a 6 and I think that’s when I realized its over.
So this week my assignment was to chill out and do this:
1 set of ten, 1x 9, 1x 8, 1x 7, 1x 6, 1x 5 . TEN . I can do 10!! !! !! !! !! !! !! !!
This was my original goal but I’m not stopping there WAH HA HA !! !! So I took the opportunity today since it was a lighter assignment to knock it off and try to get prettier ones. It wore me out. I think this and the combined upper back/bicep/upper body area fatigue from front squats and pumping my arms like wild speed walking might have been a factor. IRREGARDLESS it was hard. The set of ten wasn’t so hot and you’re just going to have to believe I did it because the last 2 reps were gross… I liked the set of 8 I did so I will up load it
It might not seem obvious to others but I can tell a change
Hey does that pullup thing wreck your door frame? I got one, and I used it some, but I had to get spackle and paint to repair the huge indentations it crushed into the door frame! Maybe I’m too fat…
Hey Csuli–well…so far as I can tell mine is ok. But I do live in an OLD freaking concrete apartment with very dense walls and general construction. Mine squeaks a bit but as far as I can tell the frame is still fine.