Umm forgot to log
… 8/9 squats rdl bench and rows
8/10 cardio
8/11 decided to switch back to an upper lower split. Lower day squats 5x5 110 rdl 4x12 95 hit thrusts 4x12 95
8/11 upper bench 5x5 85
seated cable rows 4x12 100
DB OHP 3x12 20
Lat pull down 3x12 80
Bis and shoulders 3x10-15 10
Tris and cable face pulls 3x15-25 50
8/13
Ok… Changes…
Squat day
Warm up giant set
Jacks 3x25
Squats 3x5 50,65,85
Mountain climbers 3x20
Stretch and mobility 10 mins
3/5/1 5’s pro pyramid giant set
Box jumps 5x3
Squats 5x5 90,100,115,100,90
Crunches 5x10
Supplemental giant set
Pull ups 5x2
5x5 FSL squats 90
Hanging Knee raises 5x5
Conditioning S&S
10 rounds
KB Swings 1x10
Turkish get up 1x1(no weight learning these)
100 total swings and 10 Turkish Get ups
Total time 1 hour 15 mins
Notes on today’s work out…
531 5’s pro pyramid +5x5 FSL
This comes out to 2 giant sets each with 5 rounds… Manageable but I might drop the main work back down to 3 sets. Also… May do BBB on ohp, bench and maybe squats @ fsl
Turkish get ups… Are a new unique challenge. I like them.
Will do this for 1-2 cycles.
8/14 149.2
Bench day top set 90x5, 5x5 70.
Bulgarian Split squats 5x10 ea, seated cable rows 4x10 100, plank and shanks 45 seconds each x5, kettle bell swings 10x10, 1 Turkish get up each side no weight.
8/15 149.2 30 mins cardio.
8/16 149.4
Foam roll legs and glutes, lats and upper back. 7 mins
LISS 5 mins 6% incline 3.5 speed, 30 seconds HIC 5 speed
Kettle bell swings 3x10
SS Warm up Deadlifts 3x5 95,115,135
Kettle bell swings 3x10
5’s Pro 3x5 140, 160, 185
Pull up 2x3 reps
Push up 1x10 reps
FSL 7x5
Push up 4x10
Pull up 1x2, Inverted rows 2x10
Cable face pulls ss tricep push downs 4x25
Plank and Shake 3x30 sec ea
HIIT 20:10 KB swings 8 rounds
8/17 149 cardio day. 30 mins- 8 mins walk/slow jog (bpm 120-150), 2 mins run (ME) x3
8/18 148.8
Warm up CIRCUIT
Jacks 3X24
Jump squat 3x10
SQUAT 3X5 60, 70, 90
No rest
Working giant set
Kettle bell swings 4x10 35
Squat 4x8 100
Push up 4x10
90 sec rests
Warm up bench 3x5 45,55,65
Side bends 3x10
No rest
Working giant set
DB rows 4x12 40
Bench 4x8 75
Rdl 4x12 80
1 min rests
SS cable face pulls and tricep push downs 4x25 40
2 sets of each no rest. Rest 1 min repeat. Had to do 4 breath rest pauses on last set final 10 reps
Plank and shanks 3x30 sec no rests
I sweated more today than I ever have…
8/19 148.2
Cardio 35 mins- 8 min walk (bpm 130-150), 2 min HIC max effort. 5 mins walk at the end.
Every 5 mins pull ups 5,4,3,3,2,2,2,2
Total time was 40 mins including the pull ups
Average bpm 146
8/20 148.8
Brought a buddy to the gym. He signed up!! I have a gym buddy! He wanted leg day…so…deadlifts 5x3+ 185 last set 5 reps. Taught him sumos at 95 lbs.
Squats 3x10 75. Taught him 3x5 @ 45
Leg press 180 3x25. He did the sled no weight added for 3x10
KB swings 5x10 35 lbs. He used 20 and did 5x10. All sets were focused on form.
He was such a good sport! He is gonna hate me tomorrow.
Great news Cherry, I hope he can keep up with your pace at the gym.
And if he hasn’t been to the gym for a long time, well then yes he might have a bit of a struggle and he might be cursing you just a little big.
Hey @mortdk ! Good to see you around again! I took it easy with my buddy. No giant sets nothing crazy. It was most form stuff. But I know he is stubborn and wants to try harder than I suggest… So he is gonna be sore lol thankfully he fully expects it.
I fed him dinner after word, some new york strip and veggies with a little bit of rice. And told him tomorrow to take it easy and to walk. Alot. Every where. It would help with his soreness. He will be alright.
Next couple sessions with him will be mild form related until I feel his form is good enough I can cut him lose and give him a begginers program.
Kettlebell swings were interesting to teach. I think those were the hardest for him.
True that. The hip hinge isn’t a movement we use much in modern life. The YouTubes is your friend’s friend.
Yea. The problem is convincing him to watch YouTube videos. Lol
Looking back through my log and progress pics… I looked and felt my best and was also my strongest when I was doing the 13 week challenge. (Though I only made it 6 weeks in before I started a second job.) Considering restarting it.
Hi, My lady 
I’m so pleased to see such a strong and fit girl like you here. I’m confused- what weights do you use in the gym- pounds or kilograms? I look at these ‘‘squat 100’’ and ‘‘deadlift 135’’ and just wow- that’s spactacular in kg for any bodyweight
@queen_cobra unfortunately it’s all in lbs. I am not all that strong. 
But I am trying! I am currently trying to cut back my body weight down to about 140-135 lbs and I would like to hit 135 lb bench, 225 lb deadlift and 315 lb deadlift.
Edit: also I forgot to mention… Welcome to my log!
8/22 150 W1D1 5’s week restarting 13 week BBB- small change… Instead of amrap or 5’s pro on top sets I am doing rule of 10.
Warm up 5x10 KB swings
Warm up squats 4x5 45,55,70,80 lbs
SS 3x 30 seconds super man holds
Working squats 3x5 90, 100, 115 ( 10 reached by 2x5)
SS red band pull a parts and tricep push downs.
SS cable face pulls & tricep push downs 2x15 50 lbs
Warm up bench press 1x10 45lbs
Working bench 5x10 55lbs
Seated cable rows 5x10 100lbs
Giant set
Decline sit ups 3x10
Hyper extentions 3x10
Side bends 3x10 25 lbs
Haven’t done it, looks very good, I once did the prescribed reps like on 5’s week 5 reps, rest, and then an amrap set it was quite hard. This I like better 5’s and 3’s week are not that taxing unless you go balls to the walls and amrap. then 10 reps on 1’s week will be a little harder… Yup I like it.
So main set squat then BBB set with bench
the other days
OHP - DL
Bench - Squat
DL - OHP
2 - 3 or 4 days a week?
@mortdk yep less boring option. And I am gonna do 4. Last time I did 4 with amraps and less boring as well. This one should manage fatigue a tad better so I think 4 is doable. But… I am going to play to by ear and listen to my body.
You will notice I eased up on my assistance exercises. This should help with fatigue management as well and allow me to focus more on quality reps
Super setting main lift with core work and easy accessories like tricep push downs, curls, lat raises, cable face pulls etc.
Secondary lift will be super setted with pulling work normally. Yesterday the seated cable row was taken So i just did them back to back instead.
All of my assistance is push pull core based.
Pull- vertical or horizontal pull varying based on mood and alternating plus some curls and free cable face pulls
Push- smaller non compound. Push ups, tricep push downs, lat side raises etc.
Core- holds, flexations, and rotations scattered throughout.
8/23 149.8
Cardio 40 mins total
35 mins cardio time
5 min walk, 2 min jog/3 min walk x5, 5 min walk
Pull ups every 5 mins
5,5,4,3,3,3,3