Hey friends, been awhile- hope everyone is doing well, kicking ass, and taking names!
Flaked out of the T-ransformation challenge this spring (Boooo) and mostly did a lot of biking this summer while weights sat on the back burner, but have since got my shit together and am back to consistently training!
I started back in August and took 3 months to work a general fitness program to regain some strength, stamina, and co-ordination. Recovery is back on track and I’m feeling good, so…
My main goal right now is to put on muscle. I wish to be swole.
I’m working a 4 day a week AB AB schedule with extra focus on shoulders, glutes, and hams.
My weight usually fluctuates between 135-138. I’m still 5’4 and female.
Monday Nov 25th
OHP
2x65x3
2x70x3
2x70x3
3x70x3
2x70x3
Side Lateral raises (the goal will be to continually add volume here)
10x12’sx3
BOR
5x95
5x100
BB Bench
5x100
5x100
pulldowns (the program called for 1xchins to fail, but I can’t really do more than one or two chins any more so pulldowns it is!)
12x95#
5x110
2x110
Rear Delts chest supported
15x8’sx4
Thank you!