Glad to have you back Cyber.
Always most improved to chase for next year.
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Log #489
PPL (100 reps)
Push ups:
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
All regular, somewhat wide grip. Not girly push ups
Rack pulls (deadlift variation):
315x10
315x10
225x10
225x10
225x10
225x10
315x10
315x10
225x10
225x10
Squat:
185x10
185x10
185x10
185x10
225x10
225x10
225x10
185x10
185x10
185x10
Hip thrusts: (fourth movement of choice. Emphasis on hams, shifting weight towards my heels.)
Using 50lb dumbbells
10x10
15 min jump rope in morning and night as well.
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LOG # 490
PPL 100 reps
Same as LOG #489
LOG # 491
PPL 100reps
Same as LOG # 489
•push ups were switched to narrow grip
•fourth movement was abs, with thrusts being replaced
AM and PM jump rope sesh 20 mins
Hey Cyber good to see you back.
And immediately you are throwing in 3 monster workouts.
You rock girl
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LOG # 492
PPL 100 reps
Same as LOG 491
15 min jump rope AM only
LOG# 492
PPL 100 reps
RDLs: (kept them light. Lower back wasn’t feeling it)
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
Push-ups:
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
(On a side note, I remember when I couldn’t do more than 5 push ups. I’m pretty proud of myself for now being able to do clusters of 10 for 100 reps.)
Since my legs are stronger than any other part of my body I have to kind of figure out a way to still stimulate my legs, while not torching my lower back too quickly. I’ve found the leg press gives me a good jump start then I can make my way to squatting.
Leg press:
495x20
495x20
495x20
Squat:
225x15
185x10
185x10
185x10
Abs:
AMRAP total of 55 reps
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LOG # 493-496
Hubby and I spent the week hiking and walking. Usually between 5-10 miles.
We’ve been going through some very stressful situations, on my behalf and his, but we’ve been taking the steps necessary to keep moving forward and we’ve had really good bonding times while doing physical activities together. I’m always so thankful that our communication skills are quite great. Of course not the absolute best, but it’s one thing that keeps our bond quite strong with one another. Gonna take a bit of time, but we’re doing much better
LOG # 497-500 did the same routines for the entire week
PPL 100 reps
Deadlifts: (kept them light.)
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
Push-ups or OHP using 100lbs
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
Squat:
Squat:
185x10
185x10
185x10
225x10
225x10
225x10
225x10
185x10
185x10
185x10
LOG # 501
100 reps PPL
Deadlift Sumo
185 10x10
Squat:
225 10x10
I’m quite proud of myself for being able to move 225 for sets of 10.
OHP
85lb 5x10
Push ups:
5x10
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LOG # 502
Same as LOG 501
Later in the day I did some sprint work.
5 rounds, all out, then walk back for a cool down.
LOG # 503
Active recovery day
Hubby and I walked for 6 miles. We were both feeling quite down, but ended up having a good talk while walking, and were both feeling much better 
Update part 1
How goes it everyone?
As of late…well…more like a whole damn year, I’ve been on and off concerning my logging, and just being on here. Those who know me well on here know the reasons why. And I don’t care to elaborate any further.
Few major things I’ve accomplished:
- Finished my Bachelor’s degree with a major in psychology
- Got accepted into Med School, and will be starting my first semester next year in January.
- Contributed to a large body of research concerning innovative therapeutic techniques for cognitive health (still need to share that with you guys.)
- Overcame (well…still doing so) two major challenges in my life with my husband (again, one of which most are familiar with on here)
Currently I’ve just been chilling…as hard as I possibly can, but in doing so I think I’m ready to take my conditioning to the next level for my personal goals.
All pools in my area are shut down, walking is great and all, but I think I need a bit more in order to achieve my goals. Sprinting/Running is something I ABSOLUTELY suck at, and so I have taken it upon myself to get good at those things.
I tested out my first legit sprint session earlier this week, and while my sprinting isn’t absolute trash, it’s by FAR not even remotely above decent. There’s a lot that needs to be worked on, but I can’t get good at running or sprinting without just doing it for a bit first. First thing I thats obvious is that I’m quite heavy. I’m not calling myself fat, but dammit it is work making 180+ pounds move fast from here to there, especially at just 5 feet.
However, I’ve noticed that my legs have massive amounts of power in them from the near 6 years of training (they BETTER be…shoot.) they’ve been subjected to, and by gosh I’m gonna use that to really rack up the power gains. Take off is awesome, but I tank about 3 seconds in lol.
Today will be my first actual running test. I know damn well I can’t run for more than a minute straight, but I’ll use that as best I can and opt for intervals until I can work up to running for maybe 10 mins straight. That would be nice. Or perhaps just running a straight mile. After that perhaps start running for time to keep a stimulus going, and so on and so forth.
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Update part 2
As far as training goes, I’d like to keep a 3 day frequency, but I have no issues backing it down to 2 day frequency if need be for recovery purposes. Weekdays I can reserve for actual lifting, and weekend mornings I can reserve for conditioning. Just so I can work around the long work weekends.
Strength wise, I’m doing pretty good. I’ve slowly adjusted what I consider the big three for myself. I’ve Stepped back from deadlifting a lot simply because my lower back can’t handle that movement much. Substitutes do just fine, and as soon as I come into contact with a trap bar, that will be my go to movement. Deficit RDLs and rack pulls are my best friends now.
As for benching, I haven’t been doing it, and instead focusing on pressing and pushups, but will start rotating it back in just to see where my strength lies. Squatting? Yeah it’s not going anywhere. Complete squatting addict. Fight meh. Lol
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Decided to fall back on 5/3/1, and change from my high volume work to brew up some new strength PRs
LOG # 505
Today’s workout
I’ve purposefully given myself numbers that I can easily dish out, just so I can properly work up to heavier poundages as the weeks roll on.
LOG # 505
Conditioning work
Running intervals. Turns out I’m not as unconditioned as I thought. I can keep a 4mph pace for 5 whole minutes. So I just did 10 mins total 5 on, 1 min break, 4 mins on. Will slowly work out to longer distances as I go. Will also figure out frequency as I go.
Applause, applause.
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