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

Training Training Logs
861

K G-day!

Squats

worked up to a 5rm
95 x 2 sets of 8 (warm up)
105 x 5
115 x 5
125 x 5
135 x 5
145 x 5
150 x 5
155 x 5
160 x 5
165 x 5 last rep = grinder

3 drop
135 x 8 *paused
115 x 6 *paused + 6 normal
95 x 27

Hack squat machine
45lbs per side x 10
55lbs per side x 10
65lbs per side x 10
1 and 1/2 reps 35lb per side x 10

ass machine
150lbs x 6ass
130lbs x 8ass
110lbs x 10 ass + 10 partials
100lbs x 12ass + 12 partials

leg ext (every rep held)
100lbs x 8
115lbs x 8
115lbs x 6
130lbs x 4 + 2 + 2 (extended set)

lying leg curl
50lbs x 15
55lbs x 10
65lbs x 8
1 drop
40lbs x 12
20lbs x 50 partials

leg spreader
85lbs
x 10 normal + 10 held + 10 partials x 2 sets

stability ball hip thrust things x 40

K good.

So, randoms
Yesterday a boy came into work, (a very arrogant boy with a swagger), (obvs. good in bed and does lots of fucking), N E WAY, so I am issuing him a new DEBT card, and he was talking about his new years party and I was talking about my new years 8 o clock bed time, (LOL).
AFTER HE LEFT I REALIZED :O!

AH AH!
I know him, I know him from back in the day.

Yes, this boy, this boy I had a chicken fight with in grade school. For those who don’t know, a chicken fight is where you go on those stupid wooden balance beam things in the playground and try to get the other person to fall off first.
SO I was a loser in grade school, clearly, and I lost chicken fights because I sucked at everything…
This boy was the king of everything and people treated him like royalty.
So there I was little dorkwad girly girl trying to fight this big cool guy and I FUCKING BEAT HIM, and hE WAS SO PISSED.
He was so pissed because people laughed at him and it hurt his pride.
So what did he do?
The second he finished falling off he ran over and just SUCKER PUSHED ME OFF, then he ran away like a baby.
Ahhhhhhhhhhhh
I remember it like it was yesterday, clearly.

True underdog story right there.

862

holy $(#)@($&#@(&$(#@&! Best workout of my life today !

Oh, yesterday I did a million shoulder exercises…

K so today I did legs again, which I wasn’t ‘supposed’ to do until tomorrow, but I had to change things around for reasons that are totally irrational.

Um…

Squats
95 x 8
105 x 8
115 x 8
125 x 8
135 x 8
145 x 8
150 x 8

3 second paused squats
135 x 2 sets of 5
145 x 3 sets of 3
150 x 2 sets of 2

barbell hip thrusts
95 x 10
115 x 10
145 x 10
165 x 10
185 x 8
195 x 6
210 x 4

3 drop sets
145 x 8 *paused
115 x 6 *paused + 6 normal
95 x 30

smith machine split squat super setted with DB RDL’s
25lbs per side/30lbs
x 10leg/12
x 10leg/12
x 10*leg/12

single leg leg ext.
35lbs
x 20leg
x 20leg
x 15*leg

leg spreader SS leg squisher
145lbs/165lbs I think? I don’t remember
x 6/6
x 6/6

calf raises x 15

K just all really super fantastic.
I have a feeling this is going to be a very productive year strength wise.

SPEAKING OF WHICH
I was talking to G last night about goals for the new year. Resolutions, I suppose, even though people hate those.
Blah blah, why pick a date in the future to start something? If it matters, start in November.
YA shuddddup.
More just like a reflection of self.
G said this year he wanted to make an effort to have better manners at school and to have higher self esteem !! :open_mouth:
Seriously, I have the most wonderful kid ever somehow?!

So I told him this year I wanted to be the best lifter I could be, and the best mother I could be.
I mean really, if I’m putting all my efforts into those two areas of my life, then I feel good about myself and everything else just comes together.
He was like
“What?! I LOVE having you as a mom. There is no one else I would want to have for a mom, ever.”

TEAR
I really had no idea he felt that way. I was like “EH? Even though I think about the gym too much and go to bed like 2 hours before you?!”
“That’s no problem at all” He says.
He’s like 30 or something, I dunno.

863

2 workouts to record

Back Jan/09/2015

Weighted wide grip pull ups

  • 10lbs x 4
  • 10lbs x 4
  • 15lbs x 3
  • 15lbs x 3
  • 15lbs x 3
    no weight x 6

T bar row
I don’t add the bar to the weight so bar +++
25lbs x 8
35lbs x 6
50lbs x 5
60lbs x 6
75lbs x 6
85lbs x 6

  • 2 drop
    50lbs x 8 *long holds
    35lbs x 20 or something

One arm lat pull down
35lbs x 8arm
42.5lbs x 8arm
50lbs x 8arm
55lbs x 8arm
2 drops
x’s stuff I cant remember

Wide D handle pull down SS kayak rows
AHh I am running out of time fuck recoding this workout I’ll do today’s now…

864

Bench
85 x 8
95 x 8
105 x 8
110 x 8

Paused bench
105 x 2 sets of 5
110 x 3 sets of 3
115 x 2 sets of 2

incline bench
65lbs x 8
75 x 3
85 x 3
90 x 3
95 x 3
95 x 3
100 x 3
1 drop
85 x 10

cable cross over diff. pin heights
4 x 20 each

DB incline
25lbs x 12
27.5lbs x 10
30 x 10
32.5 x 10
35lbs x 10

chest press machine
70lbs x 6
85lbs x 6
90lbs x 6
95lbs x 6
drops
x 8/10/12 + 12 partials

AH WORK SOON RUSHED
some tricep shit!!!

865

F*#K me bitches!!!

Tired.

Um

Squats
95 x 2 sets of 8
105 x 8
115 x 4
125 x 4
135 x 2
145 x 2
155 x 2
165 x 2
170 x 2
175 x 1
175 x 1
175 x 1

All of my 175’s felt really good, but I figured if I went for a double it mighta been ugly so I stuck with 1’s. NEXT TIME THOUGH!!
ROAR

3 drop sets
135 x 8
115 x 6 *paused + 6 normal
100 x 25

hack squat machine
45lbs per side
3 x 15

ass machine
150lbs x 6*
155lbs x 6*
160lbs x 6*
160lbs x 6*
***ass
100lbs x 12 + 12 partials *ass

My ass machine face is probably the most intense gym related face I make.
Um

leg ext.
100lbs x 3 sets of 8
Partials
85lbs x 15
70lbs x 25
55lbs x 30

seated leg press rest/pause
150lbs x rest pause = 100 reps

one leg sorta standing leg curl
30lbs x 3 sets of 10 * leg

stability ball thrusts x 50

K really good/excited

I feel like I’ve spent so much time only doing intensity techniques and keeping my rest super short that I’m getting NeWB gainz now that I am focusing on strength.
Anyway, friends, rivals and acquaintances news.

Made a rival
Creepy boy at the gym who keeps giving me I am going to rape you eyes made me spot him the other day
Made an acquaintance
Jonty was bumped down from BF to acquaintance because he confessed that he doesn’t really like scrabble all that much
Made a friend
Trainee at work loves all the same nerdy things that I do + very funny and lets me talk about my workouts

TAKE CARE

866

Loggin’

SHOULDERS
ARE
WEAK

Cable rear delt fly’s
5 x 25 diff. pin heights for each

Standing Military press
continious tension
65 x 8
70 x 8
70 x 8
70 x 8
full lock out
75 x 5
85 x 2 sets of 3
90 x 3 sets of 2

hammer strength iso lateral raise
sometimes I face the seat and sometimes i don’t so today i did face the seat
also one arm at a time
25lbs per side x 4 sets of 10 *arm
one frop 15lbs per side
x 10 slow neg + 10 partials

seated DB press SS seated lateral raise SS one arm lateral raise
27.5lbs/7.5lbs/15lbs
x 10/12/8arm
x 10/12/8arm
x 10/12/8*arm

rear delt swings SS side lateral partials
dropping of each until its not longer a swingy partials type of dealio but a hold/controlled type delio
25lbs x 50/35
20lbs x 40/25
12.5lbs x 15/8
5lbs x 20/20

bicep machine
65lbs
x 3 sets of 8

bent arm lateral raise machine
30lbs
2 x 12

K really fun today
really fun every day

867

[quote]Spock81 wrote:
Jonty was bumped down from BF to acquaintance because he confessed that he doesn’t really like scrabble all that much[/quote]
That was “best friend” not “boyfriend” just so y’all lurkers know. Won’t be having any ambiguity about me up in here.

868

[quote]TheJonty wrote:

[quote]Spock81 wrote:
Jonty was bumped down from BF to acquaintance because he confessed that he doesn’t really like scrabble all that much[/quote]
That was “best friend” not “boyfriend” just so y’all lurkers know. Won’t be having any ambiguity about me up in here.[/quote]

Well, that’s a mighty big word for someone who don’t like scrabble :stuck_out_tongue:

869

K back again
BACK
AGAIN
or
I’m back again

Back

Deadlifts
135 x 8
155 x 6
175 x 3
185 x 3
195 x 3
205 x 3
205 x 3
215 x 2
220 x 1

SADNESS, I felt weaker this weak. I was hoping to get 225 x 3, but 215 felt hard and 220 was slow, so…
I suppose I am not actually a terminator and strength can’t always be linear…le sigh

then I did some speedy sets
155 x 4 sets of 8 with reps as explosive as I could make them*

all that super setted with WG pull ups
x 9
x 6
x 5
x 5
x 4

Hammer strength iso row
1 arm at a time
45lbs per side x 10* arm
70lbs per side x 3 sets of 10 *arm

lat pull down
I have no idea what weights
x 12
x 8
x 8
x 8
x 8
x 10 *holds + 15 partials

Military press
65 x 5
75 x 5
80 x 5

smith machine bent over row SS two arm DB row
20lbs per side/22.5lbs
x 10/20
x 10/20
x 10/20

barbell curl
50lbs
x 3 sets of 8

ropey cable abs
x 50

hammer curl drop set
25lbs x 6
20lbs x 6
15lbs x 8
10lbs x 12

back ext. x 20

hanging leg raises
2 x 8

Well, fuck.
I am blaming the neighbours and their stupid crying baby that stupid cries all night and wakes me up and gets me really confused cause I think it’s Gabe crying and then I remember he’s 8 and not 1 and no longer cries during the night…

BYE

870

K today was SoOOOo much better than yesterday!

Bench
85lbs x 8
95lbs x 5
105lbs x 3
110lbs x 3
115lbs x 3
120lbs x 3
T-MINUS 6lbs UNTIL BODYWEIGHT BENCH

3 drop sets
105lbs x 8paused
95lbs x 6*paused + 6 normal
85lbs x 15

Incline bench
65lbs x 12
75lbs x 10
80lbs x 10
80lbs x 10

Paused incline
95lbs x 2 sets of 4
100lbs x 3 sets of 2

hammer strength incline press rest/pause set
30lbs
x 12, 11, 10, 9, 8 + 8 partials

power fly SS plate squeeze
30lbs/10lbs
x 8/30
35lbs/10lbs
x 8/30
x 8/30
x 8

close grip bench
65lbs x 6
75lbs x 6
85lbs x 6
85lbs x 6

triangle handle tri ext.
50lbs x 3 sets of 10
2 drops
x 10*holds
x 10 + 15 partials

skull crushers
35lbs
4 x 8

Shit’s 'bout to get real up in hurr
For every rep of my bench I was so pissed about my deadlift that I literally had on my GRRR face for the entire time
\ /

^^^ grr face
Getting my hair done today for the first time since july
XXcited x’s 100000
0000

BEY

871

WHhhhhhhyyyyyyyyyyyyyyyyyy

Hello there!

Squats
95 x 2 sets of 8 (warm up)
115 x 6
125 x 6
135 x 6
145 x 6
150 x 6
155 x 6
160 x 6

Three second paused squats*
145 x 3 sets of 4
155 x 4 sets of 2

barbell hip thrusts
135 x 8 (warm up)
155 x 10
165 x 10
180 x 10
Then I did some sets with super long holds at the top so like…
*3 second paused barbell hip thrusts
185 x 2 sets of 5
195 x 3 sets of 3

135 x 12 *normal

Single leg leg ext.
40lbs x 12 *leg
45lbs x 10 *leg
55lbs x 8 * leg
65lbs x 6 * leg
then I did it like one leg held the weight and the other leg did 8 reps with holds at the top
so x 8 each leg for that

leg spreader
85lbs x 12
100lbs x 12
115lbs x 12
70lbs x 15 + 25 partials

lying leg curl
3 triple trop sets
x 8/8/8
x 8/8/10
x 8/10/+ 50 partials

Just absolutely wunderbar
SLEEPy now

872

Another G-damn G-day!

UM
Volume deadlifts

135 x 8
155 x 8
175 x 8
180 x 8

185 x 2 sets of 4
195 x 2 sets of 3
205 x 3 sets of 2

All super setted with neutral grip pull ups
x 10, 7, 6, 5

bent over row
85lbs x 10
90lbs x 10
90lbs x 10

Military press
65lbs x 10
65lbs x 10
65lbs x 10

one arm lat pull down
50lbs x 4 sets of 6 *arm

  • 1 drop sets 2 arm x 12 reps

one arm D handle bi curl
drop set
x 8, 8, 10, 25 ***arm

kayak rows
30lbs x 12*arm + 12 straight arm pull downs x 2 sets = <3

ropey bi curls
3 x 15 + 15 partials

EZ bar curls Slow neg
35lbs x 2 sets of 8

Yeah, that’s all…
DId pumpy bicep shit instead of heavy bicep shit cause I ain’t pumped in a while

Oh ya, this old dude came up to me all like
“I was telling my wife there’s this girl at the gym who couldn’t be more then 5 ft tall, and I tell ya, I went on a machine right after her and I couldn’t budge it. Just could not budge it for the life of me”

Ain’t dat sweet.
At first I was confused cause I thought he meant my shortness made the settings impossible for him to budge it, but then I realized he was saying I was strong, haha.

PEACE

873

I haven’t really been keeping up that much, but what are your goals atm? Are we going to see a 275 deadlift and stuff soon?

874

[quote]strongmanvinny wrote:
I haven’t really been keeping up that much, but what are your goals atm? Are we going to see a 275 deadlift and stuff soon?[/quote]

SMV!!

My goals for FEB/MARCH are as follows

Squat now 175 x 1 —> 185
Deadlift 220 x 1 —> 225 x 3
Bench 120 x 3 —> 125 x 3
Barbell hip thrust 210 x 4 —> 225 x 5

I set mini goals for close in the future instead of being like oh ya in a year I want to deadlift 300, cause it seems more attainable that way.
GET ATTER PITTER PATTER

875

[quote]Spock81 wrote:

[quote]strongmanvinny wrote:
I haven’t really been keeping up that much, but what are your goals atm? Are we going to see a 275 deadlift and stuff soon?[/quote]

SMV!!

My goals for FEB/MARCH are as follows

Squat now 175 x 1 —> 185
Deadlift 220 x 1 —> 225 x 3
Bench 120 x 3 —> 125 x 3
Barbell hip thrust 210 x 4 —> 225 x 5

I set mini goals for close in the future instead of being like oh ya in a year I want to deadlift 300, cause it seems more attainable that way.
GET ATTER PITTER PATTER [/quote]

Super modest goals. I’m sure your strength will blow up and you’ll be hitting some fantastic numbers soon.

876

[quote]strongmanvinny wrote:

[quote]Spock81 wrote:

[quote]strongmanvinny wrote:
I haven’t really been keeping up that much, but what are your goals atm? Are we going to see a 275 deadlift and stuff soon?[/quote]

SMV!!

My goals for FEB/MARCH are as follows

Squat now 175 x 1 —> 185
Deadlift 220 x 1 —> 225 x 3
Bench 120 x 3 —> 125 x 3
Barbell hip thrust 210 x 4 —> 225 x 5

I set mini goals for close in the future instead of being like oh ya in a year I want to deadlift 300, cause it seems more attainable that way.
GET ATTER PITTER PATTER [/quote]

Super modest goals. I’m sure your strength will blow up and you’ll be hitting some fantastic numbers soon. [/quote]

THanks!! I have honestly never felt so confidently strong before, very excited to see where I can go from here :->

877

K shoulder day AKA ALL OUT ASSAULT!!!

1 arm Cable rear delt fly
x 10, 12, 15, 20 arm (diff. pin heights for each)
x 25 both arms

military press
65lbs x 6
75lbs x 6
80lbs x 6
85lbs x 5
85lbs x 4
90lbs x 3
95lbs x 2

2 drop sets
75lbs x 8
65lbs x 10

FINALLY GOT 95lbs! Very pleased

um

hammer strength iso something or other shoulder press
25lbs per side x 12
30lbs per side x 10
35lbs per side x 10
1 drop
20lbs per side x 10 *slow neg + 10 partials

then I did a giant drop set so it was like
straight arm lateral raises x 8/8/8/8/10
bent arm lateral raises x 8/8/8/8/12
10 & 2 raises x 8/8/8/8/15
front raises x 8/8/8/8/20

cable one arm lateral raises
x 10*arm
x 12 arm
x 12arm

bent over rear DB fly SS face pulls
actually face pulls SS bent over rear db fly
25lbs/7.5lbs
x 15/15
x 15/15
x 15/15
BURN
I DUN FELT IT

seated smith machine press
10lbs per side x 8
15lbs per side x 8
17.5lbs per side x 8
20lbs per side x 8

seated DB curl
20lbs
x 3 sets of 8

seated bent arm lateral raise machine
rest pause set
x 12/11/10/9/8

Very good, hard to wash my hair post workout. That is the main goal for shoulder day. Shampooing difficulties

OH EHM GEE
t minus 2 weeks until I start my new schedule at work
MOAR MONEY
MOAR VACATION
AND
ADN
NO EVENINGS
WHEEEEEEEE
WEEEEEEEEEEEEEEEEEEEEe !
Cannot wait
Already printed out my Feb. calendar and stuck it on the fridge cause I’m so thrilled. This month, as far as I’m concerned, is basically over…
ALSO thinking about surprising Gabe with something special for V-day . Maybe Ill decorate his room with I love you’s and hearts N shit. It will be a daddy weekend so he’ll be all grumpy and I’ll natter at him to put on his pj’s and he will see his room and turn dat derr frown upside down .
THINKING

BBYE

878

Long time lurker. 1st time poster.

Your volume is off the charts. Seriously.

Much hard work. Keep it up.

879

Great work and good luck with the V-day surprise.

880

[quote]barbedwired wrote:
Long time lurker. 1st time poster.

Your volume is off the charts. Seriously.

Much hard work. Keep it up.[/quote]

Lurkers need not fear!!
Spock welcomes all who wish to post here…

[quote]hkd wrote:
Great work and good luck with the V-day surprise.[/quote]

Thanks !! :->