^^ that one is sumo for reps (I think?)
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Here’s my max out for today (275?)
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I sound like a dying animal gasping for air 
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LOG # 86
3 mile walk.
Realized I needed a bit more salt and to drink more water. I’ve also meal prepped enough food for about 5 days.
Since Mark pointed out that you can’t out train crappy eating I’m going to have to give my body and my wallet a break from constantly getting on the go types of food and just stand over the stop top for some hours and make all the food I buy but sometimes never even touch. The bloating and water weight have like vanished within the span of last night so I can at least see clearly what’s still fat areas that needs work on.
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LOG # 86
Speed for bench
Warm up: 10 min walk
135lbs 10x3
Secondary work:
Front chest press: 115lbs 4x7
Triceps pushdown: 80lbs 2x8
Lat pulldowns: 100lbs 3x8
High rows: 135lbs 3x7
Cable rows: 3x7
GHE (did I spell that right?) throws: 10lbs ball (wasn’t really counting just trying to get my heart rate up and get a sweat going)
Decline sit-ups w/ 25 plate: 3x15
Lower secondary: (was just playing around and trying some different squat speeds and positions)
185lbs: narrow stance, ATG 2x10
200lbs: wide stance, ATG 2x5 (more quad and ham usuage)
225lbs: high bar, semi wide stance, parallel 5x1 (slow temp)
225lbs: low bar, semi narrow stance, parallel 5x1 (fast temp)
LOG # 87
This was the same night, but I’m putting this in a separate LOG because I took a break after all the PL training to play around and try some OLY stuff. I’m just going to critique what progress I’ve made so far.
Today I focused on hang cleans, and C&Js.
Ran ~10 mins for hang cleans and 10 mins for clean and jerks. With 30 sec breaks every other min.
80lbs was the weight for both movements.
Critiques:
- Get under the bar a bit lower and faster
- back should be tight
- hop into second push with legs a bit more apart
- first contact with hips, bar needs to stay moving vertical, don’t push the bar out too much
- head looking forwards not up at the ceiling
- for C&Js, treat it like you would a deadlift setup, meaning setup needs to be done at the bar, not after I break the floor.
- hang cleans, hand width should be the width I take for sumo stance
- get under the bar faster, faster,faster,faster…faster.
LOG # 88
Technically this was supposed to be my rest day, but I wanted to get some work in for deads.
Been experimenting as mentioned before, so I took 60%, and everything is as follows:
10x3
185lbs
2 min rest in between sets
Seeing as though I didn’t up calories because today I started off with this being a rest day I was tired so I felt sluggish when breaking the floor. Focused on heel drive and being behind the bar.
Didn’t really do any secondary work because I was pretty beat after that, however I did some hypers, and reverse hypers with just body weight. Wasn’t counting reps, just went by how my body felt and was trying to strengthen my lower back, then I walked for ten mins just to cool down.
Okay on a different note, I want to slap myself because it’s blatantly obvious what happens when you start drinking more water and not eating shit, you start to look damn good. As boring as it has been for about a week now, I’m not thirsty all the time, nor do I have insane amounts of gas, and I look a lot better upon waking up, plus my damned back fat is going away thank goodness. However I’ve been having to whip up food about six times a day, and I still wake up hungry early in the morning but it’s nothing I can’t deal with.
On a side note I got into an argument over women and training. Specifically all these YouTube personalities that make “fitness videos”…and…idk…the people got so asshurt over the fact that I said most of these videos are made by people who haven’t the slightest idea of what they want out of their training or what they’re doing. So all in all, I’m going to continue to not have any friends and not talk to anyone because an alarming percentage of folks are dumbasses on the subject of training or anything involving moving weight around.
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LOG # 89
3 mile walk
Freeze tag with classmates
I’ve underestimated this Texas heat and apparently didn’t drink enough water for the past two days so I feel aweful. On the bright side this dehydration is making me look cut AF lol.
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I couldn’t agree more, all these fitness videos on YouTube almost made me hate the whole sport (so I don’t watch them)
Christ, I don’t even visit most bodybuilding/fitness sites anymore because they are so full of utter crap and self-claimed experts. There are a couple of discussion boards and sites I still visit, but I’ll assure you, they are not in the popular end of the spectrum (aside from the tnation forums)
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@danteism That’s probably the reason I don’t have any friends, or acquaintances lol. I wouldn’t say training rules my life, but I’m extremely blessed to have it in my life because it helps me with so many things, it’s natural, it helps reverse sickness, clears your head, etc.
And the women that I see on YouTube are just jokes. Sometimes there’s a good video made by someone who sort of understands, but every video I see the women care about their name brand gym clothes from gymShark, or wherever else, the workout with loose hair, and a face full of makeup, they have no idea how to train for progression, rep schemes, volume, intensity, etc. They have completely different priorities. And they’re all after a certain look, usually the “hourglass” figure, but if women knew how much food and training goes into building a body like that, they’d just give up or freak out.
And usually the people women try to look like had have plastic surgery, but if people worked hard and were dedicated they could have the same things for free that others pay thousands of dollars for.
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This is a cool log 
. Just did a quick scan - lookin forward to reviewing in more detail. Following…
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Why thank you 
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LOG # 90
1 hour swimming
100 meter freestyle
50 meter breast stroke
Then after wards I just kept it freestyle because I suck at butterfly.
Love swimming because it’s virtually no impact. I don’t feel semi achy like when I come from a long walk.
I’m feeling a bit better today. The last two days I’ve been extremely fatigued and tired, despite eating normally, and at evenly spaced time windows. So as much as I want to go heavy, I’m glad I’ve been stretching, and doing cardio, and giving myself a break because I was feeling like semi-crap.
My mom scheduled me an appointment to see a chiropractor, so they can further help my back heal up. It’s only tense when I first wake up and if I’ve been standing for a while but I want all the help I can get. It’s gonna hurt SO bad. 
Hubby has Been irritating me with his pessimistic view on EVERY SINGLE ASPECT of life. And I’ve already told him that it’s up to him to see the beauty this world has to offer, however if he keeps blatantly not even trying he’s liable to get cussed out, because I’ve been as patient as possible.
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LOG #91
BBing day
Just hit every weak spot and full body today.
Cable shoulder press: 50lbs 4x15
Chest press: 100lbs 3x15
Compound rows supersetted w/ lat pulldowns: 4x15, then 3x12
Hanging leg raises: 2x15
Torso twists: just body weight to loosen up my back
Back extensions: 130lbs 3x15
Leg press: 220 3x20
Leg extensions: 85lbs 2x20
Leg curls: 55lbs 7x5
Calf raises: 70lbs 3x9
Hack squat machine: 200lbs 2x20
10 min walk
Very sore this time, as I intended. Main focus was contraction and slow movements with a 2 second pause at the top of whatever I was doing, and sharpening mind muscle connection.
On a side note I keep making “friends” when I’m not really trying to. And somehow got invited to something that not Crossfit, but damn near close to it minus the Oly lifts, but more of conditioning work. And I’m iffy about joining because the main reason is im slowly building up my conditioning and if they want me to just go balls out and try to compete with others who I don’t even know, I risk hurting myself because they’ve been doing this for a while whereas I have not. And I’m not fond of hurting myself again. I’m not sure if it’s for a prize or if they’re just wanting to have fun, but I’ll give them the benefit of the doubt. I’ve got until 3 tomorrow afternoon to give a response. So idk.
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LOG # 92
super sore in the chest, and shoulder, and calves but I wasn’t for long (I get over soreness within the day), just did conditioning work in the form of swimming, however I took a beginners routine to format how I should progress.
so forgive me if no one is a swimmer and doesn’t recognize the lap scheme set up ( I can vaguely remember because I used to compete in highschool, but always came in 4th place)
warm up 4x25=100m
ladder: 50,100,50,25=225m
drill: pull 25x2, kick 25x2=100m
leisurely playing for an extra 30 mins
total=445m
time spent: 2hr. 30 mins roughly
trying build endurance up for 1200m freestyle mainly, all my other styles suck.
Then ill work on form and speed.
Swimming is really doing my physique justice, and ive also noticed I’m gaining muscle very well, and steadily, which is also awesome. The swimming ive noticed, makes me have to eat more (healthy choices obviously), which helps me not deprive myself so much on my cardio/rest day, and in return my metabolism isn’t thrown off so quickly when I sleep for long periods of time.
On a side note, I ended up attending the Games that I was invited too, and thanks to me we came in third out of 15 groups.
I really didn’t understand the premise for much of anything except when they gave me the rundown, and chose me for the event that came up next
I noticed they didn’t choose me for anything involving pull-ups, or the frog jumps. The main things that I was chosen for were the yoke walks, tug of war, and DL/squat for reps which I beasted everyone on.
what I didn’t remember what that the DL was for time and so was the box jumps (they wanted 400 box squats for time and I was like “fuck that” lol) DL was fine because I kept it at 185 and tightened my belt and went HAM.
I won for the yoke walk, I managed to carry 4 45s, and 2 25s, plus however much the contraption weighs across the field (however long the field was), the fastest. Came in second in the DL for time. One of my team members took my spot for box jumps. And the womens tug of war round was semi laughable because all I had to do was dig my feet into the ground, and catch when the rope would give and yank the hell out of everyone in front of me including my teammates. So we won with passing colors.
All in all I had fun, but I do realize that this isn’t the crossfit games, and even if it was, Crossfit isn’t my cup of tea. Secondly, everyone kept asking me questions, that were getting on my nerves one by one with each passing minute, and a few people asked me if I was interested in changing my path of choice (some asked if id want to compete in figure or bikini shows, and some asked if I were to try sprinting, etc), and I nicely replied no, but after a while of everyone asking the same questions I began to get agitated. What got on my nerves the most was how everyone kept blowing smoke up my ass, and cooing over the fact that I told them my current lift numbers, and that five of my teammates see me regularly at the gym so they kept boasting on my behalf which didn’t help. My lifts are rather average for my age, and I haven’t even been training that long, and Ive wired myself to be as humble as they come so I was slightly agitated with all this bragging from my teammates that I didn’t really ask for.
The third thing was everyone kept comparing themselves to one another, and people kept referring back to the initial question of if I wanted to compete in figure or bikini, and they were asking about my weight, and at one point in time I replied, " I am a powerlifter, do you honestly think I will perform well with a bikini stage physique?" I’ve chosen the sport I like, and the sport that I excel in, as have they, and I wish people wouldn’t force their opinions on me or anyone for that matter.
Talking to the guys was no help either because some of them were intimidated, and some of them were perverts, one dude was chill but after the games were over he vanished immediately.
Plus I attended this meet for FUN. FOR FUN. I don’t know if anyone kept that fact in their thoughts, but all this was for enjoyment.
So mainly I enjoyed learning new work out routines, and I had fun, and worked on my conditioning, I really don’t wish to hang out with these folks much, the three women I see at the gym are cool as they say hello and then mind their own business, but only on a platonic/casual level. I’m not for doing anything for time because form eventually breaks down, and I’m also not for that competitive macho-man/woman vide that always comes out at events.
So I thank them for allowing me to join, but this will probably be the first and last time ill do that. I much prefer playing freezetag or capture the flag with my college classmates.
I ate a crap ton today, and its also HUBBY’s BDAY TODAY YAY!!! he’s officially 22, we just hung out with his family and watched movies and went out to eat at OLIVE GARDEN WHOOOO!!!
mostly everything I ate was processed, but it was prepared with butter, and sauces so the fat content was higher than what ive been eating lately.
For the Games, I packed a bunch of trail mix, water, pickles, cucumbers, cheese, protein shakes, and crackers just to keep myself from wanting to take a nap instantly.
I’m not sore or anything surprisingly, probably due to all the food, and the fact that I took two awesome naps, one after the Games, and one at my parent-in-laws house lol.
I am slightly tired, but not too much, and the swimming I did this morning helped a bunch too.
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LOG # 93
Max squat day
work up: 135x3, 185, x3, 225x2, 275x1, 300x1
I was in a rush and forgot all of my lifting equipment, so I am very surprised that I did this beltless, like…reaaaaaalllly surprised. Cant wait to text my max with my belt because I’m sure its a lot higher now.
Secondary work:
SLDL: 200lbs 3x7
pin lockouts: 225 3x5 different heights
leg extensions: 130lbs 3x7
weighted walking BB lunges: 135 10 reps each leg
hack squats: 225lbs 3x8
I also did bench just because I felt like practicing form some more
135lbs: 10x3
secondary work:
lat pulldowns: 100lbs 3x12
seal rows 135lbs: 3x5
machine compound rows: 120lbs 3x7
Ab work: hanging leg raises: 5x9
ab crunch machine: 4x6 100lbs
10 min walk
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couple of notes on swimming for conditioning:
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Not meant to get to extremely low BF%
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Due to the constant resistance, can be treated almost like a HIIT exercise
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increase heart rate
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freestyle=best for interval training
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back/breastroke= MISS type of cardio
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DO NOT cut calories if swimming is conditioning exercise of choice. If youre going to swim, eat like you would on any llifting day, unless its leisurely swimming
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swimming in cold water?=more energy needed to balance thermoregulation
*swimming in warm water?= drink more water because you sweat (believe it or not)
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low/no impact
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good for back problems
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do not drink chlorine water…just don’t
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if youre increasing endurance go by time, not distance (sorry switch that around, distance not time)
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There is such thing as shitty swimming form (fix it)
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best bet for improvement= kicking and stroke drills
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treat recovery like you would coming from a heavy lifting day
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I’ve always been pretty rubbish at swimming (I only learnt when I was 11). Even when I was playing football lots and could run for miles I couldn’t swim more than 100-150m, more like 50m if it was freestyle. Do you have any advice? Maybe somewhere to look to improve my swimming form or do I just need more practice? It’s something I enjoy and is included in my gym membership so it’d be nice to use it.