Ask @BOTSLAYER lol
It’s one of his programs he made, I just tweaked it to however I wish
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For triceps I typically keep it simple and boring. High reps, medium-ish weight.
On bench day I’ll go slightly heavier in the 3x5 or 5x5 range.
That’s pretty much it.
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Good stuff, I meant what exercises do you prefer or did you do for tri’s tho?
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Just extensions, just DB overhead triceps extension, or triceps pull downs typically
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LOG # 347
Swimming drills
No particular order ~30-35 mins
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I like the full range of motion with the overhead tri DB extensions, solid choice!
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I bet you like/would like Datsik, I have this on my mp3 player.
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He’s cool. One of the originals from Firepower Records.
I’ve got the whole Vitamin D album.
Think his newest album is the Ninja one. I’m not really supporting his stuff anymore though after that whole sexual assault accusation from about 30 different young women.
D-Jahsta, Dack Janiels, Crowell, Bommer, and Rekoil are a few of my favorites.
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Although I will say Annihilate and Light the Fuse are my two favorite from that album.
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KERBEROS week 1
Bench 7x2
160lbs
Deadlift Variation
Rack pulls 5x5
135
225
315
405 (4 singles)
Assist
Leg extensions 100lbs 5x10
Hammer strength press 135 2x10
Bicep curls AMRAP ~30 lbs
Good mornings 135 5x5
10 min walk
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KERBEROS week 1
Squat
OHP
SQ:
Work up: bar (x10), 135, 225, (5 reps each)
Working set
260 6x2
OHP:
empty bar x10
45lbs 5x2
75lbs 5x2
(My OHP sucks)
Assist:
Heavy cable rows: 120lbs AMRAP
plate raises: 45lbs AMRAP
Adductor/Abductor: AMRAP(~50 reps each.Hips are getting tight again)
Leg curls: light AMRAP
Note: it’s due time for a refeed. Today’s session felt God aweful and I had no energy. Last refeed was like 3 weeks ago. Yay! Olive Garden!!!
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Almost everybody feels that with OHP
Despite your feeling of the workout that looked great.
Go refeed girl.
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Hey there. What are you up to these days? I saw ended the summer with a cut. Status?
You mentioned that you’re working on quads and calves. I always liked close stance hack squats for quad sweep. Also Smith Somersault Squats, if you have access to a Smith Machine.
@ Glutes. I’m still trying to culturally appropriate your behind. If you find that it’s missing as you cut, it’s because it’s now mine. Sorry, couldn’t help it. I’m still smiling about that.
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@ Smith Somersault Squats. Like this. I put my heels on a plate, so less elevated than in the video.
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LOG # 350
Squat
Bench
Main work
Squat
280 5x2
Assist
Leg press 405 AMRAP
Burner set high bar squats
30 reps no breaks
Bench
Main work
160
5x2
Assist:
Heavy rows: 145 2x10
Pull-ups assisted: 5x5
10 min walk
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Had the absolute WORST sciatica flare up I think I’ve ever had. Usually it’s something wonky going on concerning training, or I’m not giving my right hip enough tissue manipulation, etc.
Turns out it was work. I usually stand for most of my shift, but I’ve noticed I stand weird. I’ll kind of sway side to side to keep my weight shifting so I don’t irritate one leg for too long.
Guess it probably is doing more harm than good. Today my right hip feels a lot better, and the ROM is coming back. Yesterday… it was so bad I was very obviously limping, and it didn’t help that I continued to work through the pain. My husband had to come pick me up from work, drive home, and help me to the bedroom.
I had to crush a Percocet mix it in soda, slap on like 10 icy hot patches, use a heating pad, and electro shock therapy for quite a while last night. I didn’t have to be to until 5pm so I slept pretty much all day.
But all in all feeling a lot better. I’m not sure what else I can do though. I have insoles for my shoes, and I wear a little belt thing kind of like a waist trainer, but only for support during work, and one of sleeves on my right leg since it’s the most sensitive. But for now I’m glad I didn’t have to call off work.
Mostly school and work. Lol
I’m down from 205 to somewhere between 178-180 so almost 30lbs. It’s fairly noticeable but I’ve opted to not make it something I end up obsessing about. I’m just glad it’s something very attainable (weight loss that is), and it’s a lot easier than I though. Obviously my lifts have gone down, but not by much. And they’re slowly creeping back up anyways lol
That’ll definitely be something I have to try. I’ve always heard the name but never took a peek as to what the actual movement is. Lol
If I ever decide to post some sort of glute shot, you will then understand why I will gladly give you my ass. During this cut my ass and my breasts have not gone anywhere. My quads and my arms are just shrinking, and those are the things I actually like lol.
Granted when I first started training I wore a size 0 so at first all I wanted was a bigger butt, but now…all that muscle and tissue that is my butt, gets irritated because I tend to overuse that muscle for squatting, instead of actually connecting to all of the other muscle groups concerning squatting, which is something I’m still working on. I also overuse my butt when I stand. I’ll squeeze the heck out of my butt for however long I’m working, and I’m sure that’s also why I ended up with the temporary loss of my right leg lol. My squat form has been evolving for quite some time, but I’m definitely going back to low bar instead of mid to high bar. So yea it’s rather big, But when the muscles in and surrounding my butt hurt, it pretty much cripples the rest of my body lol. So please…take my butt lol. Leave me like half of a cheek lol
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What kind of foot wear do you have at work. I work standing up and hard surface aka concrete. Most young one are in Vans or Sketchers and complain non stop. Us the older less fashion focus work in hiking shoes or boots. My badly messed up knee love my trekking boots. Yes big ass Lowa boots. The weight is not a problem at all.
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@ Cutting. Gradual, sustainable, and not obsessive. You’re checking all the boxes. Well done. Thirty pounds and in a range where you feel good. That’s awesome.
They’re easier on my knees than leg extensions, but isolate quads a lot like a leg extension. Something else to try. We don’t have a hack machine at my gym anymore.
Not to be creepy, but I will look forward to future booty pics. Lol.
@ Glutes and Squats. You can move some serious weight so I knew that you’ve got everything firing in your glutes/ posterior chain. Nobody who is cheating it up with their quads on a squat is going to have a squat like yours. That said, I build glutes and calves pretty easily, never train calves, but had to really work on quad sweep so… I hear you. For you, you’ve got full curves on both sides of the hour glass, and you don’t tend to put weight in your middle so… Yeah, the rounded muscle bellies are pretty and balanced on you.
@ Sciatica and pain through your hips. Erg… That sounds so painful. I wonder if you have some imbalance when you stand. Concrete floors at work, right? Sounds like it’s improving, but that sounds bad if you’re actually limping and need pain meds to even sleep.
Yeah, I’m still look for small sizes in everything, just smaller boned. Everyone in my family is small. I have a picture of me before I started lifting holding my then 10-year-old daughter on my lap and we look about the same size through the shoulders and arms. Ugh. Seriously, I look like I could be a child if you cropped my face off. I realize how far I’ve come when I see how weak I was then. Thank goodness I’m able to lift her without any problem now that she’s older. Motivation.
Best of luck with school and healing up. Nice to see ya.
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They’re like sketchers but meant for working. They have arch supports and all that, I just add insoles.