Good Morning, Dr. Silberman. How's the Knee?

Training Training Logs
481

Umm k so ya…
What did I do today…
hmmmmm

Yes, back.

NG pull ups
x 11

Wide D handle lat pull down
70lbs
x 15
65lbs
x 15
60lbs
x 15
x 20

seated row cable
70lbs
x 15
65lbs
x 15
60lbs
x 15
x 20

chin ups
x 8

Hammer strength one arm iso row
45lbs per side
x 10arm
50lbs per side
x 10arm
55lbs per side
x 8arm
60lbs per side
x 6arm
65lbs per side
x 6*arm

chin ups
x 9

NG pull ups
x 7
x 5

kayak row
drop set
x 6*
x 7*
x 8*
x 9*
x 12*
x 20*
arm
ramped
x 12
x 10*
x 8*
x 6*
*arm

ropey bi curl
drop
x 10
x 11
x 12
x 15
x 16 + 30 or 35 partials + 10 normals + 15 partials
*I can’t quite remember my exact numbers *

D handle cable station bi curl
2nd pin
2 x 12arm
1 x 15arm

BB curl 21’s
40lbs
x 21
30lbs
x 21
x 21

stability ball weight crunches SS hip thrusts
x 15/30
x 15/30

WG pull ups
x 4
x 4
NG pull ups
x 5

oh some other stupid oblique mat ab shit.

Done.

Holy shit work was nuts last night.
There was a line up almost to the door that just kept comin’ for hours.
Teach pool closed for pukin’
Then for poopin’
Then someone pooped on the floor
Then some old dude felt the need to turn in a dirty old lost button he found on the floor (LOL)
Then some people yelled at me cause I wouldn’t give away quarters to some kid who lost his
What else…
Oh some dude had an awesome spiderman wallet
He was 6…
I dunno I took in a shit ton of cash anDDD when it came time to cash out
I WAS BANG ON
Not a nickel under
I like not sucking at my job.

BYE

482

K tis the year of the Jenn!!!
I am going to make some stellar progress this year folks, STELLAR!!!

Whewwwwww

Reverse cable flys
1st pin
4 x 35

Lateral raise
10lbs
x 12
x 6 paused at top/slow descent + 6 normal
3 drop sets
10lbs x 12
7.5lbs x 12
5lbs x 15

seated DB shoulder press
30lbs
x 8
x 8
x 8
extended set
x 8 + 4 + 5

incline bench
65lbs
x 10
75lbs
x 8
85lbs
x 6
95lbs
x 3

  • 1 drop
    75lbs
    x 12

DB power fly with slight incline SS plate squeeze
20lbs/10lbs
x 12/20
x 12/20
x 15/25

ropey tri ext. drop set
x 6, 9, 10, 12, 16 + 35 partials
ramped
x 16, 12, 10, 8 or some shit

D handle reverse grip tri ext.
2nd pin
4 x 15

DB lateral raise partials
20lbs
2 x 25

rear DB fly
15lbs
x 25 + 5 partials
x 25 + 5 partials

6-ways
5lbs
x 12

diff. pec fly machine than normal I dunno what either is called really, this one is arm bendier
some weight x 40

reverse pec deck or some shit
3rd pin
2 x 12

incline hammer curl
12.5lbs
x 20
front raise
12.5lbs
x 20*arm

I feel like I am forgetting something, I dunno…

I am changing my routine up a little bit because there are lots of new exercises I like and I can’t keep adding shit without taking anything away, LOL.
I have not finished planning things so today I just kinda went with the flow. SOON ENOUGH IT WILL BE ORGANIZED

In the meantime I can’t sleep…
Too excited.
I want this year’s progress to be filled with an overwhelming amount of awesome-ness. I mean it dudes! No more mediocrity! Nononononon
NO!

BYE

483

YAAHhhhhh HEY!

Back atter, pitter patter!!

I finally feel like I lost my Christmas bloat :/.

Hamstring day:

Seated leg curl
50lbs
2 x 50

Deadlifts
135lbs x 12
145lbs x 10
155lbs x 8
175lbs x 6
185lbs x 3
195lbs x 3
155lbs x 10

smith machine split squats
20lbs per side
2 x 8 leg
2 x 10leg

wide stance squats
95lbs
x 6
115lbs
x 6
x 6
x 6

lying leg curl
x 3 triple drop sets
70lbs x 6
55lbs x 6
45lbs x 8
///
65lbs x 6
50lbs x 7
40lbs x 9
///
50lbs x 8
40lbs x 10
30lbs x 21

leg spreader
70lbs x 75
leg squisher
145lbs
3 x 8

DB RDL
32.5lbs
x 30
30lbs
3 x 25

side bends
45lbs
3 x 12

plate curl
25lbs
x 30

barbell hip thrusts
95lbs
2 x 8

WG pull ups
x 5

Really awesome day today!

Everything was super fun.

I am very excited to get to work today so I can print off my color coordinated newly improved workout routine and laminate it!!

It’s gonna be like
a hamstring day
a quad day
chest/tri day
back day with light bi’s
shoulder day/heavy bi’s
ass day
rest day
not in that order

Looking forward to having chest and shoulder days on their own, but nervous that back will only happen once per week.
THOUGH I do hammer at the rear delts and do random pull ups whenever so I should be okay.
Um

what else…

BYE

484

Hey there hi there ho there
!

NG pull ups
x 11

hammer strength high row
25lbs per side
x 20
35lbs per side
x 12
45lbs per side
x 10
50lbs per side
x 8
55lbs per side
x 7

chin ups
x 9

one arm barbell row
55lbs (counting the bar?) (should I?)
x 10arm
x 10arm
x 10arm
x 12arm

lat pull down partials from the top
100lbs
x 10
x 10
105lbs
x 8

seated row cable wide handle
70bs
x 15
65lbs
x 15
60lbs
x 15
x 16

one arm lat pull down
3rd pin
3 x 12*arm + 1 x 15 both arms
one continuous set

chin ups
x 8

Ng pull ups
x 7

kayak rows
3rd pin
4 x 15 *arm one continuous set

ropey bicep curls
drop set
x 10, 11, 12, 15, 16 + 35 partials + 5 normals + 10 partials
ramped back up
x 16, 12, 10, 8

incline DB curls
15lbs
x 10 + 5 hammer curls
x 10 + 5 hammer curls

BB curl 21’s (wide grip)
30lbs
3 x 21

D handle bicep curl
2nd pin
1 x 20*arm

two arm DB row
17.5lbs
x 25

meadows rows
bar x 10*arm

T-bar row
55lbs (counting the bar?) (Should I?)
x 10
65lbs
x 10
75lbs
x 10
85lbs
x 10
95lbs
x 6
105lbs
x 6

Notes:
This made me feel very bad ass

meadow rows
bar x 10
Notes:
I suck at those

SO YAaaaaaaaaaaaaaaaa
Now all I have left to do is sit back and wait for my back to explode with AWESOME Hulk-like action.
Oh
WG Pull ups
x 4

Finished making my new workout routine cue cards
Day #1’s are pink and day #2’s are lime green.
It goes very well together
I also cut them all almost the same size and they fit very nicely in my little tray on my desk.

This all pleases my brain more than you could possibly imagine. I greatly enjoy getting into an OCD trans at work. 8 hours feels like nothing when you’re comfortably OCD-ing.
You get there,
You think about stuff…
And somehow the day is just magically finished without you really being fully aware of a single minute.
It’s a beautiful thing really.
I also just kind of enjoy my job. I read a fitness article or two, register a lady in swim lessons, watch a motivational john meadows vid, sell a monthly membership, get yelled at for the pool being closed, yadda yadda.
All in a days work for
SUPER DESK GIRL

(me)
BYE

485


As you can see, I require 16-18% more deltoid.

486

Shit you’re lookin hot Jenn

487

I see your plan here, nothing but back photos for months, leading us into believing that your back is your better side, then BAM, ABS

488

I’m jealous of your traps. damn they look good.

489

Looking great, Jenn! Definition is VERY noticeable!

490

[quote]Spock81 wrote:
As you can see, I require 16-18% more deltoid.

[/quote]
Spock, your bod looks amazing but your fist being clenched so aggressively makes this pic very difficult to masturbate over :wink:

Why do I get the feeling I’ll be logging on tomorrow to apologise?

491

Thank you kindly my brothers and sisters !

[quote]Bod-of-Phwoar wrote:

[quote]Spock81 wrote:
As you can see, I require 16-18% more deltoid.

[/quote]
Spock, your bod looks amazing but your fist being clenched so aggressively makes this pic very difficult to masturbate over :wink:

Why do I get the feeling I’ll be logging on tomorrow to apologise?[/quote]

LOLLLLllllll, the only thing you have to apologize for is being too log-lurky and not enough log-posty :stuck_out_tongue:

492

KKKK
HI

Ass machine ramped
x 20*
x 12*
x 10*
x 8*
x 6*
*leg

hill sprint intervals
x 20 minutes

KB swings/stability ball thrusts/plié SQ
20/25/30
25/25/30
20/25/30
25

back ext.
3 x 20

barbell hip thrusts
95lbs
x 8
105lbs
x 6
115lbs
x 5
125lbs
x 5

EZ bar curls
35lbs
x 25

WG pull ups
x 6

glute bridge
x 50

100 crunches
100 reverse crunches
15 v-ups
15*side bicycle crunches
5 v-ups
all one big non-stop set of pain

DONE/TIRED
I put sailormoon music on my Ipod
AND
The pokemon theme song
LOL
Ain’t nobody else sprintin’ to that shit, I can tell ya that right now.
Tomorrow is rest day :(((((((((

peace out bitches!!

BYE

493

[quote]Spock81 wrote:
KKKK
HI

Ass machine ramped
x 20*
x 12*
x 10*
x 8*
x 6*
*leg

hill sprint intervals
x 20 minutes

KB swings/stability ball thrusts/plié SQ
20/25/30
25/25/30
20/25/30
25

back ext.
3 x 20

barbell hip thrusts
95lbs
x 8
105lbs
x 6
115lbs
x 5
125lbs
x 5

EZ bar curls
35lbs
x 25

WG pull ups
x 6

glute bridge
x 50

100 crunches
100 reverse crunches
15 v-ups
15*side bicycle crunches
5 v-ups
all one big non-stop set of pain

DONE/TIRED
I put sailormoon music on my Ipod
AND
The pokemon theme song
LOL
Ain’t nobody else sprintin’ to that shit, I can tell ya that right now.
Tomorrow is rest day :(((((((((

peace out bitches!!

BYE
[/quote]

You’re definitely not the only person who trains to the pokemon theme song…

It’s…awe-inspiring.

494

Hey, hey kids!!

Workout=completed
Status=Awesome

Leg ext.
55lbs
2 x 20

Hack squat machine
35lbs per side
x 12
40lbs per side
x 10
45lbs per side
x 8
50lbs per side
x 7
55lbs per side
x 6
60lbs per side
x 4
65lbs per side
x 3

3 drop sets
45lbs
x 8
35lbs
x 18
25lbs
x 21 maybe? 22? I’m not sure now…

seated leg press
155lbs
x rest/pause set until I reached 101 reps
The 1 matters because it was the hardest rep EVAHHhh

Smith machine front squats
25lbs per side
2 x 6
30lbs per side
2 x 6
Smith machine close stance back squats
25lbs per side
x 17

leg spreader
75lbs
rest/pause
x 20, 12, 10, 8, 27 or 26 maybe…HmMmm
leg squisher
110lbs
x 36

DB squat
25lbs
x 30

ass machine
x 8*leg

barbell hip thrusts
65lbs
2 x 15

plate side bends
25lbs
1 x 50*side

WG pull ups
x 6

hanging knee raises
2 x 15
plank
DONE

Quad day ain’t easy buds, no sirrrree bob.
OMG MY DREAM LAST NIGHT!!!

<<I promised Gabe I would take him to a swimming with the pandas exhibit that was being held at Elk Island which really turned out to be my gym. For some reason we had to go at like 9 at night…
Anyway, so Meryl Streep was there wearing a top hat and FFIII (SNES) music was playing. It was like Gau’s theme. Do dododo do do do dOO. And then I found a Futurama monopoly which turned out to be a different board game so I bought it for Gabe.>>

WHAT IS THAT SHIT
HAHAHAH

So BG hasn’t been at the gym in like 2 weeks or some shit.
No…
Boxing day maybe?
I dunno, it’s been a while.
His friends are there and he’s not there.
And my heart says to my brain
“Oh no, maybe he’s hurting because you’ve been so cold to him. Being that he made you feel like shit inside and whatnot”
My friend luc told me that because his last relationship left him so emotionally damaged he is staying away from women because he is angry and would probably hurt them. He thinks that sometimes being hurt can make you want to hurt others. And I think BG’s divorce left him an emotional disaster.
SO my heart goes on to tell me like, I should just be kind and understanding.
But my brain says “What if the reason he’s not at the gym is because he is busy fucking some other girl? What if that actually is the reason?”
That is just as logical as my stupid fucked up shit.
How come I don’t want to see boys suffer, even ones who have hurt me? No guy has treated me well and I still don’t want to hurt others emotionally. I feel pain and heartache and I would never want to inflict that on someone. In fact, I think the heartache has made me MORE cautious and considerate because I know how much it sucks to feel so SHITTY.

Either way, for some reason I feel bad and guilty, which is stupid and why do I care so fucking much about a person I barely know who has never been kind to me or shown that he gives a flying fuck?
WHy people? WHY WHY WHY DO I FEEL THIS WAY? It makes no sense!!! There has been nothing THERE EVER!!!
GAH
FEELINGS
I HATE THEM

BYE

495

EDIT:

OMGG!! I forgot to add my drop set of leg ext. located right after smith machine front/back squats!!!

leg ext. drop sets
95lbs
x 8
95lbs
x 6
60lbs
x 7
45lbs
x 8

2 sets w/partials
40lbs
x 5 + 5 partials + 5 normals
x 5 + 5 partials + 5 normals
*all reps held/squeezed

Whewf

BYE

496

whewf

497

K day of shoulder destruction!

Cable station rear delt fly
1st pin
4 x 35

Lateral raise
12.5lbs
x 12
x 6 w/holds at the top & slow negatives + 4 normal
3 drop sets
12.5lbs
x 12
10lbs
x 12
7.5lbs
x 15

seated DB shoulder press
20lbs
x 12
25lbs
x 10
30lbs
x 8
32.5lbs
x 6

  • 1 drop set
    22.5lbs
    x 10

DB lateral partials
20lbs
x 30
x 30
x 30
x 35

rear delt fly
15lbs
x 25 + 10 partials swing things
x 25 + 10 partial swing things

Arnold press/plate raise
17.5lbs/25lbs
x 15/15
x 15/15
x 15/15

reverse pec deck
55lbs
x 12
60lbs
x 10
x 10

bicep machine drop set
x 8, 8, 8, 10, 17, 50

EZ bar curls w/slow negatives
45lbs
3 x 8

hammer curls
20lbs
x 10
alternating db curls
20lbs
x 10arm
hammer
20lbs
x 10
alternating
20lbs
x 12arm

cable station one arm lateral raise
1st pin
2 x 12*arm

D handle bi curl
3rd pin
1 x 12 *arm

glute bridge
x 50

Hmmm… did I miss anything…
No, I think that’s it.
Hamstrings tomorrow, WOOT.

BYE

498

Whats your diet look like Jenn?

499

HOW HAVE I MISSED THIS FOR SO LONG???

Awesome work Jenn, I will be following! You look great and have the strength to go with it.

500

[quote]Spock81 wrote:

BUT
mark my words.
IF HE
EVER
texts me again I will say
“How about until you actually try to get to know me you just assume you’re missing out on the most awesome person ever and lose my number.”
Wheeeeeeeeeeeeeeeee

[/quote]

How about when he is drunk texting you again suggesting you be his masturbation aid, you text him to go fuck himself?

Or blow a goat?

The possibilities are endless.