HA HA HA HA!!! 
A great video of Brian Shaw vs his wife! They are very competitive even vs each other and have done videos before battling it out, this one is just cracking me up! HA HA!!
1 Like
I found an example! Of my old back squat! Yes, this is me, 9 years ago! YouTube is forever!
I did not know any better and there it is – my legs did look nice though. If it doesn’t load its probably private on an old account and I’ll try and futz with it.
3 Likes
Today
dead lifts 45x10, 135x2, 185x2, 225x2, 260, 290, 330
anderson zerchers 45x5, 135x5, 175x5, 195x5, 215x5, 235x5, 255x2, 225x5, 225x4 x 2 sets
rdls 45x5, 135x5, 185x5, 225x5, 245x5, 265x5
csr x10-12 ss smith machine high rows x 12 x 4 sets
3 circuits of:
- triceps x 12
- oh triceps x 12
- face pulls x 12
- smith machine high rows x 12 added wt to everything each go
pull throughs x 4 x 15- new for me, not sure how I feel about them
HAD to try kb swings after the Brian Shaw video! HA HA!
10 kg x 10, 12 kg x 10, 18 kg x 20
sled pulls harness on waist x around 400 feet total
power row the tank x 100 feet
reverse dragged the tank x 100 feet
pushed the tank x 200 feet
back extensions x 30
1 Like
Today
pull ups x 10
log clean once strict press reps 67x5, 77, 87x6 x6 sets, 97x3, 97x3…needed leg drive!
pull ups x 10 x 1 set in between 87 and 97# sets
sand bag load x 2 loads then carry x 100 feet 75#, 150#, 160# x 3 sets
loaded 200 x 2 , walked 100 feet, carried 200 x 50 feet, same thing after but did 100 carry
4 circuits of:
- t bar carry 187# distance redced each round did 400feet, 350 feet, 250, 200
- rogue rows x 12 reps 5 second hold up top
- iso row machine x 12
- face pulls x 15, up in wt each go, top wt 60# x 10
- rear delt machine x 30, ( reps reduced each go, wt increased each go) 20, 15, 10
prowler plus 90# high handle push x 50 feet, low handle push x 50 feet, reverse drag x 50 feet, low hanlde push x 50 feet x 5 rounds
power row the prowler empty- 50# added x around 150 feet
“press” the prowler ( used the strap and walked forward/pressed it)
That’s it. Felt ok! Feels like a natural deload type thing, felt fairly moderate energy, but not a huge amp for anything major. I slept in which was a mistake!
I was on auto pilot and forget that later gym time means leaving gym later and also schools back in session and I got a ticket! Speeding in the school zone!
I wasn’t alone…it was a planned operation by the cops and me and a bunch of other chumps got pulled over and ticketed. I did speed (34mph) and I did not know it was a school zone, so I deserve the ticket. Luckily I also snapped up an overnight shift for tomorrow 15 minutes later to pay for it!
I could pay the $300 bucks in theory from my budget for stupid emergency financial surprises, but I wanna just get it over with and work it off! I know I can hustle! It might also show me that I can handle the extra shifts and then maybe I’ll pick up more. Work is still offering a $200 bonuses for any overnight shift I’d pick up. Its a BIG chunk of cash, overtime as well. That financial bonus wasn’t worth it to me before I had a stupid ticket to pay for!
Its been a while, and I’ve enjoyed my normal day schedule and the 40 hour weeks… but I do know that I can hustle when necessary!!!
2 Likes
Today!
Malibu Walk, sunrise, beautiful cloud cover, sweet :D!
Gym
clean grip reverse alternating lunges bar x 10 /leg, 65#/10/leg, 95# x 8/leg
smith machine back squats wt on bar listed 0# x 10, 50#x10, 70x10, 90x10, 110x10, 130x10, 150x10, 170x5 x 5 sets, 90x10 x 5 sets
close stance/feet forward -not quite the right knee angle, a bit no no but I’ll keep trying. Vid is of first set. I tinkered the knee angle after.
50# x 15 x 3 sets
smith machine fs 50# x 15 x 3 sets
tried the hack squat empty x 20, added 20# x 15–again, no the best knee angle for my limb lengths
step ups alternating legs mix and match 20 inch step x 5 mins
push the tank mild tensions x 5 mins
reverse drags ss pushed the tank x 5 mins heavier wt
reverse drags ss pull the tank with harness on hips x 5 mins heavier wt
3 circuits of:
- triceps x 15
- oh triceps x 15
- facepulls x 15
pull thorough x 20, x 20- still not sure on these
OK! I wish I could figure out a way to get my legs pumped up, that feeling I see to only get from the prowler or from other sled work. Its almost like I have to re-learn that again, that burning leg thing from exercises. I don’t know which exercises to do, my knees and joints complain, and my lumbar/back is important to be mindful of.
The smith machine squats are my attempts at that…no sure if it’ll pan out. Exercises I have tried and have not felt what I’m going for- machine stuff, leg curls, quad extensions, those just murder my knees or my lower back.
I can’t use a leg press- YET. Maybe some day in the future but it aggravates my back way too much and I’m not even going to try that.
Walking lunges are good too, I can add those back in. Its a process to figure out which things I can do based on x,y,z injuries! OH well!
1 Like
BSS? With upright position?
1 Like
YEAH! THANK YOU! Those for sure I can punch in the mix! Those Bastards! I had forgotten about Bulgarians!
1 Like
Today- Malibu Walk (Wonderful DOG!!) after my night shift
The night went well, Malibu was a dream girl while I was gone–I might do it again!
2 Likes
Today
pull ups x 10
log clean once strict press reps 67x5, 80x10 x 4 sets
fs 45x10, 135x2, 170x2, 185x2, 200x7 x 3 sets
pull ups x 8
clean grip lunges 10 reps/leg adding 20 # per set (45-105#) ss seated oh press machine adding 10#/side each set wide grip x 10 rep/neutral grip x 10 reps - did 4 circuits of this
barbell only Bulgarians x 10/leg
4 circuits of:
- t bar carry 187# x 200 feet
- rogue rows w/ pause up top x 12 45#-75# used
- seated iso rows x 12
- face pulls x15
- rear delts x 20-8 increasing wt each set
3 circuits of:
- triceps extensions x 15
- oh triceps x 15
- neutral grip pull downs x 20
- fast rogue rows x 10
Donezo! Not super driven today, hormonal with bad sleep last night, and abit meh but its done!
3 Likes
Today
dead lifts 45x10, 185x2, 225x2, 255x2, 285x2, 300x2 300x11 x 2 sets
rdls 135x10 or 15 lost count, 175x15 x 4 sets
tried smith machine slow rdls but the smith at my 24 is won’t do for those
pull throughs x 20 ss seated rows x 20-15
stepmill x 19 mins ( hard today)
smith machine back squats x time no wt on bar just pumping stuff x 1 min, x 1 min
Cool! You know, tough and go dls are the bomb.com. HA HA! LOVE EM!
2 Likes
Today!
pull ups x 12
log clean once strict press reps 67x5, 77x5, 87x5, 95x6, 100x3
80x5, 90x5, 97x5, 100x3
82x5, 92x5, 102x3 → pr!
log clean and strict press each rep 70x5
pull ups x 10
log clean and strict press each rep 80x5, 85x5
pull ups x 10
log clean and strict press each rep 90x5
log clean and press with leg drive 70x5, 80x5, 90x5, 100x5
pull ups x 10
sand bag carry 75# x 1 min
stone loads 107x5, 140x5
sand bag loads 160# x 5 x 2 sets
sand bag carries 160# x 200 feet x 3 trips
4 circuits of:
- tbar carry -first trip was 167# x 350 feet, 2nd round 217# x 100 feet, 3rd 267# x 100 feet, 4th 317# x 100 feet
- rogue rows with pause up top x 12
- t bar type row on a weird bar made just for that it seems, had twirly handles x 12
- face pulls x 15
- rear delts x 15
y’s with 5’s 3 sets of 12 ss putting stuff away
1 set of 30 triceps extensions ss 1 set of 20 oh triceps
WONDERFUL MALIBU WALK!!! There’s a bit of a nip in the air in the mornings now and it is GLORIOUS!!! :D!!! Come here fall, come into my open arms! I have so many walks to take with you, I have missed you so much!:D!
Well…it’ll be 78 today later, I still got the toe curls of excitement non the less for things to come- cooler temps and major Malibu-dog walking action!
Here’e a six toed kitten who has no name yet , but has LOTS to say. My coworker took her in as a stray-- we vet med people tend to do that 
Nigel and Mossi were both strays with sad first owner sob stories that ended up mine and thus became Fury’s.
Pull ups felt great today and I am surprised with my lil strict press rep pr. came out of nowhere- a 2 pound pr or a rep pr, its some type of pr. WOOHOOOOOO!!!
dead lifts touch and go from tuesday
2 Likes
Well said!
That kitten video made my day! Oh, the cuteness!!!
1 Like
:D! Yep! That lil kitten made EVERYONE’S day at work too!!!
Today
MALIBU WALK! I saw my breath today at 6:30a YEAH BUDDY!
Gym stuff
neutral grip pull ups/climbers grip thing at 24 hour x 8
fs 45x10, 135x20 x 2 sets, 135x15
smith machine stuff listed below, not done in a circuit, done one after the next on the smith machine! :
-
lunges 4 reps per leg/then 4 reps the other leg/ then 4 reps the first leg / 4 reps the other leg/ then 8 back squats did this empty “bar”, plus 20#, plus 50#, plus 70#
-
1 1/2 back squats empty x10, 20x10, 50x10, 70x10, 90x10 x 3 sets
-
back squats 90x20 x 5 sets
-
clean grip lunges 4 reps per leg/then 4 reps the other leg/ then 4 reps the first leg / 4 reps the other leg/ then added 50# and did 4-5 front squats x 3 sets
-
back squats x 2 mins, added 10# to bar
-
back squats x 45 seconds 20# on bar
Off the Smith machine and did
3 circuits of:
- rdls warm up empty bar set then 95 x 15
- pull thrus x 15
- back extensions x 15
glute stuff x 30 reps per leg of donkey kicks, heel raises, fire hydrants
3 circuits of :
- tricep extensions x 20
- oh triceps x 20
- face pulls x 20
Well, I hope I have done some type of leg stuff today. I did get tired doing the squats, not burning legs lactic acid style but more fatigued? I walked around the gym a bit between sets like I do for all my lifts ( usually around 100-200 feet) and was ready to go by the time I completed my lil walk about for the next set so it wasn’t THAT tiring.
I won’t know if I did anything until tomorrow. I’m aiming for some level of DOMS. The smith machine I felt mostly in my butt today, so maybe my foot placement was directed that way. Fine by me, my butt needs it just as much as my legs. Here’s a video of the 1 1/2 squats. These for sure were a butt attack. I got a bit uncoordinated for a few reps- you can get the gist!
I watched a Alan Thrall Brian Alshrue video before gyming it today talking about what things they would have done differently in their lifting life times. I am the same age as them for the most part, it was cool to here Brian talk about Tnation, because I too started with only this site as my source of real information.
The guy who got me into lifting- my then husband- was into this site. Texas has had a big power lifting scene in which kids got into in high school for decades, and he was into it then.
I read the articles I could on the very limited dial up internet connection I had-- on free 100 hours of online time AOL cd’s. I got online only when my then husband was not online, which meant he was not in the house since if he was home he was online.
“His” computer was something I got for him. At the time was thousands of dollars from Best Buy! He told me I had broken his last computer when the monitor fell over during one of the first arguments we had. That was the only computer we had. I also was the one who paid the phone bill, I paid for everything. I was the one with a job.
ANYWAYS. It made me think what I’d do differently–I would have left and stopped shit MUCH sooner! Left my marriage when I first saw the problems, left England sooner when I realized I had no future there , left my job at my first clinic sooner, stopped doing back squats with a barbell sooner!, dropped a bad toxic friend sooner, sent to heaven two of my beloved dogs who needed to go to back to heaven sooner, broken up and stayed broken up sooner. I think in the future I will defiantly be faster to cut my losses!
I don’t have a ton of regret in my life, I definitely have a ton of “why didn’t you do it sooner?!” , whatever that is called! I bet the french have a word for that.
1 Like
Today
pull ups x 10
log clean once strict press reps 67x5, 77x12, 80x12, 80x10, 80x2
fs 45x10, 135x3, 170x3, 190x10, 190x9, 190x4
pull ups x 10
viking press 7 reps each grip ( 3 grips) one after the next ss with
ssb lunges/squats- lunges 4 reps one leg/4 other/4 first leg/4 second leg then 8 ssb back squats
did 3 runs of these wts added to viking press 10#, 35#-75# on the ssb stuff
4 circuits of:
- t bar carry 187# first round was 400 feet, 200 feet the next 3 rounds
- rogue rows x 12 with pauses up top 45#-75# for these
- iso row machine x 15
- face pulls x 20
- rear delts x 15
3 circuits of:
- triceps extensions x 20
- oh triceps x 20
- neutral grip pull downs x 20-15
Cool!
I DID get sore in my legs from Friday! Success! Means I’ll do it again! Friday my knees were more upset then anything, yet Saturday knees felt good and the light lacing of DOMS on my inner thighs and parts of my quads took over. Still a tiny bit sore today! WOOHOO!!!
My legs for sure have hardened up a bit-- I can feel it with my hands. Still not as hard as I’d like so the quest continues. I’ll fillin out!
2 Likes
Today
stepmill x 20 mins
rdls 45x10, 95x10, 145x5, 175x20 x 5 sets
4 rounds of:
- zercher gms 95# x 15
- pull throughs x 15 top wt 100# ( no idea the best poundage to use yet)
- back extensions x 15
3 rounds of this no break between:
- tricep extensions x 20
- oh triceps x 20
- face pulls x 20
Cool! I did it a bit different today with stepmill to start. I might do that again next time too! This week if it goes as planned won’t be the best for sleep so I wanted to get the stuff I really wanted done in and put the real deadlifts later.
I’m enjoying this change of pace for my lifting! The urge to go more and faster, heavier and heavier, drain your CNS is not my phase right now.
Looking back on my lifts and my life over the past few years just scrolling through my log here I can tell when stress effected things, and how stress drove me to lift in certain ways, or just having no time to put the best things into it.
My life is WAY less stressful now! A big part of that is my job ( its become 90% better then what I did or who I worked with before) and the other is my home life. I really do put a lot into whatever job I am doing and I have always taken every job seriously, put a lot of pride in my work ethic and I DO use that as a big chunk of my personal definition of gauging to myself whether I am doing a decent “job” at life. It means a lot to me.
Having Malibu makes it 100% better at home, so yeah! 190% improvement in stress levels sounds accurate compared to 1-3 years ago.
You don’t know what you were dealing with until you don’t have to deal with it anymore! I’m glad its over! I’m glad I logged things so I can look back and see the difference.
ANYWHO! Feeling good and off for another day at work!
3 Likes
Today
pull ups x 10
log clean once strict press reps 67x5, 82x5, 92x5, 102x3
75x5, 85x5, 95x5 105x2 ( PR for heavy, and a rep PR! )
80x5,90x5, 100x4 ( rep PR), 107x1 ( NEW PR!)
pull ups x 10
log clean once leg drive reps 67x5, 77x5, 87x5,97x5, 107x2
pull ups x 10
log clean each rep strict press each rep 72x5, 77x5, 82x4, 87x4, 87x5
log clean only reps 97x5
pull ups x 10
sand bag carry 75# x 1 min
stone loads 107x1, 140x1
sand bag loads 160# x 3 x 3 sets, 200 x 5 single loads
sand bag carry 200# x 200 feet, 160# x 200 feet
4 circuits of:
- t bar carry 217# x 100 feet
- rogue rows with pause up top x 10-12
- iso row machine x 6-12
- facepulls x 15
- rear delts x 15
3 rounds of:
- triceps extensions x 20-15
- oh triceps x 20-15
- neutral grip pull downs x 20-15
- neutral grip pull ups 5 first 3 rounds, 4 reps last round
y’s with 5’s 3 sets of 10 sets ss w’s with 5’s 3 sets of 10
BEST MALIBU WALK IN MONTHS! Mid 60’s, crispy air, bits of the foliage is peeping out in orange and yellows !!!HUUUUUAHHHHH!!! Malibu is MOST zesty with the new cool mornings ! She has a decent coat on her and last year I also noticed her being more zippy due to it being less hot! :D!
I am not sure when I’ll be able to visit my family since I’m filling up my work weeks more hustling ON shifts…however it sounds like everyone is driving each other crazy per texts from various parties! I know it can be hard living with people! Family included! Maybe even harder with family!
I’d work 3 jobs if it means I can come home to my own place- come home to a dog of course that is! No man is living with me unless I marry him so chances are slim I’ll have to worry about that any time soon if ever again…and I’m ok with that as a matter of fact!
The PRS were a total party today! WOOOHOOOOOOO!!!
2 Likes
Congratulations on the PRs! Looking very strong!
1 Like
Thank you! YARRRR!!! HA HA!
Malibu Walk!
Followed by MALIBU STUBBORN! Yesterday and today were the first times she balked at going into her crate. She goes in while I am not home. This Beagle side of her I do NOT appreciate! Yesterday I waited her out, and eventually she went in. Today I did the same and she did go in on her own will again, however I will not put up with this foolishness! I’m a strict dog mom, sorry Malibu–I am the boss.
Gym stuff!
Saw my buddy at the gym! She joined finally! Nice :D!
fs 45x10,135x27, 155x15, 175x10, 195x5, 215x3, 225
smith machine stuff:
lunges 4 reps per leg then 4 reps per leg then 8 back squats - wts used/added to bar 0#, 40#, 70#, 90#, 110#
1 and 1/2 squats x 10 wt’s used 0#, 50#, 70#, 90#, 110#
1 and 1/2 squats 130x7, 150x5, 170 x 2
felt a pull in my left inner thigh so I stopped there
Walked on self propelled treadmill x 20 mins, walked on it backwards x 10 mins
face pulls x 10-15
triceps x 20
I hope this lil pull calms down. Its not too bad and I now realize I pushed it to heavy on the 1 1/2 squats. Lesson learned! Otherwise a decent work out.
1 Like