Press
bar x 10
bar x 10
bar x 5
50 x 5
55 x 3
65 x 4 rep PR
55 x 12
Seated DB Press
15 x 15
15 x 15
15 x 15
Tricep pushdown
20 x 25
20 x 25
20 x 25
Supported leg raises
BW x 10
BW x 10
BW x 10
Noms:
Protein shake: milk, ice cream, protein powder, peanut butter, oats
3 eggs, 2 chicken apple sausages, ketchup
Beef and rice
Notes: I am incredibly fatigued and angry at the world for some reason. It’s the first day of the semester so my gym was filled with people. Night classes start tonight, not sure what my schedule will be like now but it is guaranteed to be affected.
Uh, yea-exactly what Snap said. You look great girl-though I do see that shift you’re talking about. I’d love to get my hands on you to see what’s going on there (not in a pervy way).
Great job on the pressing PRs. I hope the fatigue/angry goes away or is at least managed. I up my fish oil and vitamin D when I start feeling that.
Thanks lula. Are you a PT? Have any idea what’s up with the spine? I’ve seen a chiro and he’s never mentioned it and I honestly never noticed it until examining this photo and realizing it’s like that in every photo!
1/26/12
DELOAD
Squats
bar x 10
bar x 10
65 x 5
75 x 5
85 x 5
Good mornings
65 x 10
65 x 10
65 x 10
65 x 10
Press
bar x 10
bar x 10
bar x 10
Hamstring curls (supersetted with press)
50 x 10
50 x 10
50 x 10
Notes: I generally skip the deload but I felt like I was due for one this week.
PT in training, and currently in spine! It’s impossible to tell from pictures/videos (and again, PT in training) but it looks like your actual spine is straight, to me. And I’m sure your chiro would have picked up on something if it was a problem? Are you still seeing your ART?
Well done listening to your body and sticking to the deload. My de-load weeks usually end up being not-so-de-loady too.
I stopped going to the ART guy. My insurance wouldn’t cover after a certain number of visits. I really miss it! It made me feel 1,000,000 times better. I’ll probably go every two months or something to get adjusted but I can’t afford to go twice a week like I was doing.
Bench DELOAD
bar x 10
bar x 10
65 x 5
70 x 5
75 x 5
55 x 20
55 x 20
Chins supersetted with bench
4,3,2,1,1,1
Banded tricep pushdowns
x 25
x 25
Ab wheel rollout
BW x 8,8,8
Iso rows
70 x 20
70 x 20
70 x 200
Noms:
Protein shake: milk, peanut butter, bran, banana, ice cream, chocolate syrup, protein powder
Taco salad: Chips, avocado, beef, salsa, sour cream, cheese
Dunno what’s for dinner yet, prob eggs and bacy or something
Notes: I somehow managed to hurt my foot a few days ago. It’s swollen and I can’t put weight on it. Took some ibuprofen last night and might pop it into an ice bucket today. Don’t know what even happened to it.
My boyfriend competed yesterday in his first strongman comp. He won second place.
I think everything was a personal record for him! He had barely used any strongman equipment before this.
I’ll remember to leave my heels home next time
1/30/12
Agile 8, wha? Is that some mobility stuff? YEP.
Deadlift
95 x 5
95 x 5
135 x 5
155 x 3
180 x 1 x 8 hard and slow! WTF. First rep was unbelted, I belted up for the rest.
135 x 5
Romanian deadlifts
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
Press (supersetted with romanians)
bar x 10
bar x 10
50 x 5
55 x 5
60 x 5
Hyper extensions
bw x 8
bw x 8
bw x 8
Assisted pull ups
-60 x 5
-60 x 5
-100 x 5
^^ wow, pathetic
Notes: I’m really not happy with how I performed today. I’m just shocked that 180 doesn’t feel easier than it did months ago when I used this program. In fact, comparing the videos, the reps look slower and form looks worse. My left foot still feels like shit. I wasn’t pushing through the floor as hard as I normally do. Hopefully next week, I can actually fucking finish this program. Last time I failed on week 5. After today, I’m really worried.
I don’t think one should talk about the Agile 8 without putting this vid in for everyone’s enjoyment
Ahh…that’s better. I could watch that vid all day. ALL DAY!
Today’s the first day I’m actually going to try this mobility warmup - how did go for you? Do you feel like it helped at all?
Nice Dling, girl! And don’t be worried! You said yourself your foot is f*d up! How do you expect to perform optimally when you’re not feeling optimal?! I say cut yourself some slack on this one - see what happens when you’re back in fighting form!
And congrats to your boo! A strong man is a good man
OOOOH GIRL PLEASE be doin yo dynamic activation work before ERRRRYWORKOUT. Thats the only thing I’ve done perfectly and I’ve only had one lil minor kinda self induced injury.
You look GREAT, I see the hip thing too but who knows maybe you were standing silly?
Spock - Welcome and thanks for stopping in and posting! My gym doesn’t seem quiet when I’m there haha I absolutely love it there though. It’s a great gym and I feel very lucky to have it.
2/2/12
Bench
bar x 10
bar x 10
65 x 5
65 x 5
75 x 5
80 x 3
90 x 3
100 x 3 rep PR with slingshot
105 x 2 (paused)
105 x 2 (paused)
115 x 2 (2nd rep paused)
125 x 0
100 x 10
95 x 10
90 x 10
Drop set
85 x 5
75 x 7
65 x 5
55 x 5
bar x 10
^^mad swole
DB tricep extension
total 100 reps with 5 lb. DB
DB row (each arm)
15 x 15
15 x 15
25 x 25
Noms:
Greek yogurt
Egg, cheese, sausage, potato burrito with home fries, LOTS of green tea
Tuna with mayo, crackers, green beans
Choco milk
Notes: Almost decapitated myself during the 125 attempt. Woops! Rest of the workout was hard. My BF really tortured me today. Drop sets are no joke!
Re the dl: how long are you hanging down their squatting by the bar? Quoting Harry Selkow, “dip, grip and rip.” Take advantage of the stretch reflex. For me, the lift begins as soon as I bend down to pick up the bar.
Deadlift
135 x 5
135 x 5
155 x 3
165 x 3
185 x 1
195 x 1
195 x 1
195 x 1
195 x 1
195 x 1
195 x 1
Reverse hypers
+50 x 100 or so in total
Hyper
BW x 15
+5 x 15
+5 x 15
+5 x 15
+5 x 15
Ab wheel
bw x 10
bw x 10
bw x 10
Log press
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
^^easy!
BW: 132 this morning. WTF?!?! This is pre-bulk weight. I was in my underwear (giggity) and it was before I had eaten anything, so maybe I really haven’t been gaining much weight after all. If I want accurate results, I’ll have to remember to weigh myself at the same time everyday.
Noms:
steak and cheese wrap
monster energy drink during workout
jamaican food: tropical chicken, candied yams, mac and cheese, can of dr. pepper
protein shake with the works
Notes: Went to Poundstone’s gym again. Lots of big guys there today, I felt like a shrimp!
I was supposed to use 190 for the singles but they didn’t have 2.5’s and I even shamelessly asked for them. So instead, I figured instead of going down to 185, I was going to go balls deep and use 195. It was a battle but I finished it!!! Form is shitty but I don’t think speed is too bad.
Derek also came over to me after I was done deadlifting and asked me if I was “having trouble deadlifting?” I had no idea what he meant but he said he noticed that I have a long torso and it seems hard for me to get down into a good starting position. He suggested that I start deadlifting sumo. I think it’s about time I try it. Especially since the World’s Strongest Man told me to…
