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

Training Training Logs
881

Still I am
Tighter than the pants on Will I. Am.

(Daily lyric surprise)

K goodness gracious me oh my

REally good lifting today

Squats
95 x 2 sets of 8 (warm up)
115 x 4
135 x 4
145 x 4
155 x 4
160 x 4
165 x 4
170 x 4

3 drop sets
145 x 8
125 x 12
105 x 20

Hack squat machine
45lbs per side x 8
55lbs per side x 8
65lbs per side x 8
70lbs per side x 8
1 set of 1 and 1/2 reps
35lbs per side x 10

Ass machine
110lbs x 12 + 12 partials ass
120lbs x 10 + 10 partials ass
140lbs x 8 ass
160lbs x 6ass
SO CLOSE TO FULL STACK I CAN ALMOST TASTE IT

ohh Smith machine split squats SS DB squats
20lbs per side/22.5lbs
x 12leg/20
x 12leg/20
x 12*leg/20

seated leg curl
60lbs
x 8 slow neg + 8 normal + 8 partials
x 8 slow neg + 8 normal + 8 partials
x 8 slow neg + 8 normal + 8 partials

leg spreader drop set
165lbs x 8/130lbs x 8/100lbs x 8

leg ext.
85lbs
x 2 sets of 12

ropey cable abs
2 x 50

calf raises x 15

stability ball hip thrusts x 50

Wow. I did a shit load of stuff today…
Fun times were had by all
of my many personalities

Keep it real, bro’s!

882

LOVE BENCH DAY

Bench press
95lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10

*Paused Bench
110lbs x 5
115lbs x 2 sets of 3
120lbs x 3 sets of 2

Incline bench
65lbs x 8 (warm up)
85lbs x 5
90lbs x 5
95lbs x 5
100lbs x 5

3 drop sets
85lbs x 8
75lbs x 10
65lbs x 15

One arm DB press SS DB squeeze press
25lbs/12.5lbs
x 8arm/20
27.5lbs/12.5lbs
x 8arm/20
30lbs/12.5lbs
x 8arm/20
x 8arm

Werkin’ my lying down punchin’ muscles

cable cross over
4 x 20 *diff/ pin settings for each Bottom, low middle, high middle, high

Werkin’ my huggin’ muscles

Chest press machine
85lbs x 6
90lbs x 6
90lbs x 6
45lbs x 10*slow neg + 10 partials

Werkin’ my shovin’ muscles

PUNCHIN’ HUGGIN’ N’ SHOVIN’

ropey tri ext.
3 x 10 + 10 partials

reverse D handle tri ext.
4 x 8 *arm

close grip bench
75lbs x 6
85lbs x 6
90lbs x 6

two arm DB tri ext. drop sets
x 10/10/12/15

GOOD

I was thinking about this before I fell asleep last night:
My brain makes my body think things are heavier than they actually are
EX:
LIke a final set when I’m getting close to the rep max my brain is like , well, this is going to be heavy
So then reps are slow because I was told it was heavy
THE GAME CHANGER
MOVE IT FUCKING FASTER BITCH
So now I move every rep of every set as if it were my warm up
I will not allow the weights dictate their speed and I will not allow them to get the better of me
I refuse to let anyone think I am struggling with anything I am doing
Now all my sets are fast

Be warned I’m like a storm with my own thunder
RAH
RAH
AHRAH

883

Punching, hugging, and shoving are you preparing to rough some one up? I have read your log for awhile you really get after it in the gym. You also keep this entertaining. I enjoy the log a lot.

884

2448×3264 1.73 MB

WHEeeeeeewwwwwwwww I was worried that I gained some fat, but I think it was just muscle.

LITTLE GIRL BIG MUSCLES

885

PICS ARE SO BIG
AWKWARD

anyway today was awesome so:

Deadlifts
ALL HOOK GRIP now due to the recent article on here

135lbs x 6
155lbs x 6
175lbs x 2
185lbs x 2
195lbs x 2
205lbs x 2
210lbs x 2
215lbs x 2
220lbs x 2

155lbs x 4 sets of 8

all that supper setted with wide grip pull ups
x 9, 8, 8, 8
YAH my pull ups are officially a “high rep” exercise

military press
65lbs x 3
75lbs x 3
85lbs x 3
90lbs x 3

One arm DB row
35lbs x 10arm
50lbs x 8arm
50lbs x 8arm
50lbs x 8arm
55lbs x 8*arm

Seated row cable
3 triple drop sets
100lbs x 8/ 85lbs x 8 /70lbs x 8
85lbs x 8/ 70lbs x 8/ 55lbs x 10
70lbs x 8/ 55lbs x 10/ 45lbs x 10 *held + 10 partials

1 arm D handle bicep curl
3rd pin
3 x 10 *arm

bicep machine
55lbs
3 x 8

fixed pull down machine
rest/pause set
55lbs
x 20, 15, 12, 10, 8, 6 + 6 partials

hammer strength front lat pull down machine
50lbs x 6
60lbs x 6
60lbs x 6
1 drop set
30lbs x 15 + held + 10 normal

hammer curls
22.5lbs
x 4 sets of 6

back ext. x 20

YEP
Made up for last weeks shitty slow 220 by doing a fast double @ 220
AIN’T NO THANG

Ya, switching rooms around today so I don’t have to be near that stupid crying baby anymore. It’s ruining my gainz brah’s.
Can’t have that, awe hell naw.

But honestly, life is just so good right now. There’s not a single aspect of it that I would change.
I have the best kid ever whose company I adore. Strength and confidence in the gym. A job that I’m actually good at and get rewarded as such. A car that is always the most beautiful color no matter what parking lot I’m in, and a cozy little townhouse that I have time to clean daily.
I woke up at 3:30 today, on my day off no less, just thinking about all that.
About how shitty things were and how I assumed shitty they would remain for a lifetime, but now that they’re not shitty I feel like I appreciate every little good thing that much more.
You could say well, Jenn, your life is just finally normal. Most people had all those things long before age 28… But, no, no, I don’t see this as normal. I see this a super ultra awesome fantastic never take any of it for granted ever.

End mishy//mushy//mashy stuff

PEACE

886

Shoulder’s today!!

cable rear delt fly diff. pin settings whilst drop setting

x 12
x 15
x 20
x 50

Military press
65lbs x 6
75lbs x 4
80lbs x 4
85lbs x 4
90lbs x 4

95lbs x 3 sets of 2

1 drop set
65lbs x 13

seated DB press SS seated lateral raise SS one arm lateral raise
27.5lbs/7.5lbs/12.5lbs
x 8/12/10arm
30lbs/7.5lbs/12.5lbs
x 8/12/10arm
32.5lbs/7.5lbs/12.5lns
x 8/12/10*arm
one last set of seated DB press
35lbs x 6

then I supper setted lateral raises with rear delt fly, but I ramped it so I started with holds etc, and ended up with partials and rear delt swings so
Lateral raises/rear delt fly
7.5lbs
x 15/15
12.5lbs
x 10/10
15lbs
x 8/8
22.5lbs (partials/swings)
x 35/50
30lbs (partials/swings)
x 35/60

machine seated shoulder press (neutral grip)
40lbs x 12
50lbs x 6
60lbs x 6
65lbs x 6
70lbs x 6
1 drop
30lbs x 10 *slow neg + 10 partials

10 & 2 raises
rest/pause set
7.5lbs
x 12, 11, 10, 9, 8, 8
NEVAH SET DA DUMBELLS DOWN, FOO’S

seated bent arm lateral raise machine
drop sets
started with 40lbs
x 10, 10, 10, 12

ropey bicep curls
drop set
x 8, 8, 8, 8 , 10 + 10 partials

DONE

REally just such a wonderfully focused workout today. One of the best shoulder workouts , it will only be surpassed by the next shoulder workout I have…

Random nothingness:
On my days off I like to get lost in my thoughts while I walk around the house with a bottle of windex MULTI PURPOSE, and yesterday I was in a trans and I realized I was having an in depth conversation with Tupac in my head.
It started out because I had a lyric in my head "Besides rappin’ the only thing I ever did good was scrappin’
ANd I was like no, no 2pac, you were good at other things too,
etc etc…
just went on from there.

I thought I would post that so I can look back on my log a year from now and be reminded about the day I was walking around my house with windex talking to 2pac.

PEACE

887

K more leg action today to report

squats
95lbs x 10
115lbs x 10
125lbs x 10
135lbs x 10
145lbs x 10
150lbs x 10

*Paused squats
155lbs x 2 sets of 4
160lbs x 2 sets of 3
165lbs x 3 sets of 2
135lbs x 5

barbell hip thrusts
95lbs x 8
135lbs x 5
145lbs x 5
165lbs x 5
185lbs x 5
195lbs x 5
210lbs x 5
3 drop sets
145lbs x 8
135lbs x 6*paused + 6 normal
95lbs x 30

seated leg press drop sets
Every set I changed my foot positioning a bit so it started out being quaddy and finished off being hamstringy
so it started @ 210lbs and just went down one pin each set, but half of the #'s are worn off so I have no idea what weights I did after that
x 12, 15, 15, 15, 20, 25

single leg leg ext.
50lbs x 6leg
55lbs x 6leg
60lbs x 6leg
65lbs x 6leg
1 drop
30lbs x 6*paused + 6 normal *leg

lying leg curl
65lbs
x 3 sets of 8
1 drop
30lbs x 10 + 10 partials

leg spreader
70lbs
x 25 + 25 partials + 10 *paused

K wow…

Good.

I wasn’t 100% happy with some of my paused reps, like maybe form was slightly off so maybe next time I will pause longer with a bit less weight, I dunno.

3 more sleeps until Pet Expo day, AKA the happiest day of the year.
I’m talkin’ like 5 hours of petting dogs, that’s pretty much all my most wonderful dreams coming to reality right there.

WOO to the OOT

BYE

888

K another Back-tastic day

Volume deadlifts

135lbs x 6
155lbs x 6
175lbs x 6
185lbs x 6
195lbs x 6
200lbs x 6

205lbs x 2 sets of 3
210lbs x 3 sets of 2

Super setted with pull ups
x 9, 8, 8, 7, 5

T-bar row
BAR +++
25lbs x 10
35lbs x 10
50lbs x 10
60lbs x 10
75lbs x 10
1 drop set
35lbs x 20

military press
65lbs x 8
70lbs x 8
75lbs x 8

Wide D handle lat pull down
70lbs x 15
75lbs x 15
85lbs x 12

kayak rows drop set
30lbs x 8arm + 8 straight arm pulldowns
25lbs x 10arm + 10 straight arm pulldowns
20lbs x 12arm + 12 straight arm pull downs
15lbs x 15arm + 25 straight arm pull downs

barbell curls
60lbs
x 3 sets of 6

incline curls SS hammer curls
17.5lbs x 10lbs
x 8 / 12
x 8/ 12
x 8/ 12

Back ext. x 20

leg raises and shit

Really fun stuff.
I knew today was going to be a gooder cause I got the best parking spot ever.

Also hook grip is horribly painful so
Waahhh x 20
I know it will be better for me in the long run, but I feel like my thumbs are going to explode.

lastly:
I had a dream last night that Keith Richards died and I was just bawling my eyes out. It felt as though I lost the love of my life (?)
I have never experienced that kind of a loss before and when I woke up my eyes were puffy like I was crying in my sleep.
I like Keith Richards, sure, he seems fun, but that was just absurd.
Plus I don’t think he will ever actually die…
Anyway
Whatever

BYE

889

hawt pic

nice hookgrip :slight_smile:

890

[quote]Spock81 wrote:
Also hook grip is horribly painful so
Waahhh x 20
I know it will be better for me in the long run, but I feel like my thumbs are going to explode.
[/quote]
Your thumbs will toughen up, but in the meantime, it’s going to fucking suck. Just part of the process.

891

Agree on the thumb soreness holy crap, and also agree with csulli.

Keith Richards has way too many preservatives in him to die!

892

Just another manic Saturday morning where I wake up at 2:30 and am too excited about life to fall back asleep :/…

That could be horniness though

(???)

definitelyhorninessthough

Bench

85lbs x 8 (warm up)
95lbs x 8 (warm up)
105lbs x 2
110lbs x 2
115lbs x 2
120lbs x 2
125lbs x 2
125lbs x 2

3 drop sets
110lbs x 8
95lbs x 6 *paused + 6 normal
85lbs x 16

Incline bench
75lbs x 8
80lbs x 8
85lbs x 8
90lbs x 8

  • 3 second pause incline
    95lbs x 5
    100lbs x 2 sets of 3
    105lbs x 2 sets of 2

DB incline Super setted with plate squeeze
32.lbs/10lbs
x 10/30
35lbs/10lbs
x 10/30
x 10/30

Cable cross over
2nd pin
low x 25
middle x 25
high x 25

chest press machine rest/pause set
55lbs
x 12, 11, 10, 9, 8 + 8 partials

triangle handle tri ext drop sets
start @ 50lbs
x 8, 8, 8, 10, 15, 10 + 10 partials

cable one arm tri ext.
3 x 10 *arm

close grip bench
65lbs x 6
85lbs x 6
90lbs x 6
95lbs x 6

Awesome-SAUCE

I say, I say, AWESOME- SAUCE
(that was said like that giant rooster thing from that cartoon)
Sir, I say, sir.
LIke the Kentucky accent

N E WAY

Feelin’ real goooooood.

OH THOUGHTS:
NEVER BACK TRACK. Before when I said some of my paused squats weren’t the best maybe take weight off, etc…etc…
<< NO ! Always move forward>>
Not to say like, oh, let’s be stupid and keep adding weight fuck form. I mean more…
Find new ways to move forward that work.
If a weight is too heavy instead of saying, okay take just weight off, I’d say, okay, pause twice as long with a lesser weight. LONGER PAUSE=moving forward
IF a set of 3 has an ugly third rep instead of saying, okay, just do two reps, I’d say, add wayyy more sets of doubles. MORE VOLUME=moving forward
Just stuff like that is floating around my head.

Yeah…

BYE

893

[quote]Spock81 wrote:
WHEeeeeeewwwwwwwww I was worried that I gained some fat, but I think it was just muscle.

LITTLE GIRL BIG MUSCLES [/quote]

I again credit the Oilers win in a shootout over the Capitals because of your hawt pic.

Good work, Jen!

894

[quote]2busy wrote:

[quote]Spock81 wrote:
WHEeeeeeewwwwwwwww I was worried that I gained some fat, but I think it was just muscle.

LITTLE GIRL BIG MUSCLES [/quote]

I again credit the Oilers win in a shootout over the Capitals because of your hawt pic.

Good work, Jen![/quote]

Hello, friend! Always nice to hear from you.

895

WOOOOOOOOOOOOOO

K

Squats

95lbs x 2 sets of 8 (warm up)
115lbs x 2
125lbs x 2
135lbs x 2
145lbs x 2
155lbs x 2
160bls x 2
165lbs x 2
170lbs x 2
175lbs x 2
180lbs x 1

3 drop sets
145lbs x 8
125lbs x 6 *paused + 6 normal
115lbs x 20

Honestly, probably the easiest 180lb squat in my life. Coulda done a double for sure, but wanted to make sure shit stayed tidy.

Hack squat machine
45lbs per side x 6
55lbs per side x 6
65lbs per side x 6
70lbs per side x 6
75lbs per side x 6

  • 1 set with like 3 sec. descent
    45lbs per side x 12

Ass machine
150lbs x 8* ass
150lbs x 8* ass
150lbs x 8* ass
1 drop
100lbs x 15 + 15 partials *ass

Leg ext.
85lbs x 10
85lbs x 10
85lbs x 10
*all reps held

leg ext. partials
55lbs x 30
70lbs x 25
85lbs x 20

single leg sorta standing leg curl
40lbs x 12 leg
35lbs x 12leg
35lbs x 12*leg
35lbs x 12 leg
One set w/ long holds at the top
20lbs x 8leg

Leg spreader rest/pause set
70lbs
x 20, 15, 12, 10, 8, 6 + 6 partials

leg squisher
100lbs
x 10 *slow neg. + 10 normal + 10 partials

Ropey abs
3 x 25

stability ball hip thrusts x 50

Very, very
AMAZING

896

SHOULDERS

Cable rear delt flys
1 arm 4 diff pin settings
4 x 10 *arm
2 arm
1 x 35

Military press
65lbs x 5
75lbs x 5
80lbs x 5
85lbs x 5
90lbs x 5

95lbs x 3
100lbs x 1
100lbs x 1

1 drop set
65lbs x 15

MOMMA I’M STILL THUGGIN’

Hammer strength iso lateral something or other shoulder machine thing
today was facing the seat way so
25lbs per side x 10 arm
30lbs per side x 10arm
35lbs per side x 10 *arm
1 drop
20lbs per side x 10 slow negs + 10 partials *arm

cable one arm lateral raise
3 x 15 * arm

seated smith machine press
10lbs per side x 8
20lbs per side x 3 sets of 8

giant drop set thingie
straight arm lateral raises/bent arm lateral raises/10 & 2 raises/front raises
all without setting DB’s down FOO’s
12.5lbs
x 8/8/8/8arm
10lbs
x 8/8/8/8arm
7.5lbs
x 8/8/8/8arm
5lbs
x 10/10/10/10arm

Bent arm lateral raise machine
rest pause set
30lbs
x 12, 11, 10, 9, 8

facepulls drop set
x 20
x 20
x 20

I think that’s all
Shoulder’s are just the G-damn funnest things ever to work.
If I won the lottery I would do my normal workouts in the morning and then go back after lunch and just do shoulder shit until Gabe was off school or something.

HAPPY MONDAY TO ALL

897

Holy fuck, today was just one in a googolplex…

Deadlifts

Oh ya, today will make it make it my third hook-grip day and I feel as though I’ve been doing it all my life. My thumb blisters even exploded at some point and I didn’t even feel it. #beastmode

K so:

135lbs x 2 sets of 6 (warm up)
175 x 3
185 x 3
195 x 3
205 x 3
215 x 1
225 x 1
230 x 1
235 x 1

155lbs x 4 sets of 8 *trying to keep all reps as explosive as possible

All that supper setted with neutral grip pull ups
x 10
x 8
x 8
x 8

Military press
65lbs x 3
85lbs x 3
90lbs x 3
90lbs x 3

Hammer strength Iso Row
neutral grip
45lbs per side x 12arm
70lbs per side x 10arm
75lbs per side x 10 *arm
75lbs per side x 10 *arm

latpull down
ramped
4th pin x 12
5th pin x 10
6th pin x 8
6th pin + 5lbs x 6
3 drop sets
x 8/8/10*holds/slow negs + 10 partials

ropey bicep curls
6th or 7th pin I don’t remember wtf it was
3 x 10
2 drop
x 10 + 10 partials
x 10 + 10 partials
I was only going to do one drop but some guy was using the thing I wanted next FOR LIKE EVERRRRRRRRRRRr, gaaawwd

Smith machine bent over row super setted with two arm DB row
20lbs per side/25lbs
x 12/20
x 10/20
x 10/20
I actually did 12s for the last two sets, but they were slightly momentumed so I wont count them…

  • 1 set with holds at the top
    10lbs per side x 10

EZ bar curl drop sets
55lbs x 8
35lbs x 8
25lbs x 17

Uhh one set of DB curls where I hold one arm in a bicepy fashion and do reps on the other side then do both arms together so like
10lbs
x 10*arm + 10 together

some other random row machine two diff. grips super setted

55lbs/25lbs
x 6/12
x 6/12
x 6/12

Back ext. x 20

ab circuit x OMG TIME TO GO THE FUCK HOME ALREADY>

Really pleased with today, obvs.

I slept in until 4:57! Seriously, that is a huge f-ing deal for me.
I haven’t seen the other side of 4:30 in forever. And lately it’s been like before 3:30, so this was a very nice surprise indeed.

For anyone who cares (no one), my rapping skillz have improved tremendously.
When I was a young girl, I dreamed of being a famous rapper someday. I would dress up and do concerts for my mom and whatnot.
Now I’ve taken it up again and I practice in my car religiously.
I did a concert for Gabe (and his teddies) a few weeks ago and really just killed that shit.
But this past week I’ve gotten EVEN BETTER. :open_mouth:
Like I don’t miss or stutter a single word
and I even time the UH’S perfectly. You know how sometimes rappers say Uh?
Yeah, I ain’t never miss an Uh.
So this could go places basically is what I’m saying.

Um
BYE

898

Alrighty, much ado about something

BENCH

85lbs x 8 (warm up)
95lbs x 6
105lbs x 6
110lbs x 6
115lbs x 6

*paused bench

115lbs x 2 sets of 4
120lbs x 2 sets of 3
125lbs x 3 sets of 1

Incline bench
85lbs x 6 (warm up)
95lbs x 4
100lbs x 4
105lbs x 4
105lbs x 4

3 drop sets
90lbs x 8
80lbs x 6 *paused + 6 normal
65lbs x 15

DB power fly SS DB squeeze press
32.5lbs/12.5lbs
x 10/20
35lbs/12.l5bs
x 10/20
x 10/20

Hammer strength incline press drop sets
50lbs x 8
40lbs x 8
30lbs x 8
20lbs x 8 *slow neg + 8 partials

cable cross over
2nd pin
Highest setting x 25
higher than middle setting x 25
lower than middle setting x 25
lowest setting x 20 ARG COULD NOT PEC PUMP ANY FURTHER
so + 1 drop
x 25

ropey tri ext.
3 x 10 + 10 partials

reverse D handle tri ext
4 x 8 * arm

close grip bench
85lbs x 3
95lbs x 3
100lbs x 3
100lbs x 3

two arm DB tri ext.
rest pause set
10lbs
x 12, 11, 10, 9, 8

DB tri overhead
20lbs
2 x 12

GREAT STUFF KIDDO (me)

ADIDAS
All day I dream about strength
HEhhhhhhhhhhhh

I’m so raw, I still need to unthaw
You feel me, ya’ll
I shut the club down like Drake in the mall

UHHHHHh

Rap star news :

Still not famous or signed…
And today I messed up words
like I accidently made them reversed
and I said youth, but the word was YOUNGER
and I knew it was younger, why the FUCK DID I SAY YOUTH

Fawking Hell-omatic

BYE

899

Good show today matey’s !

Squats
95lbs x 8 (warm up)
115lbs x 6
125lbs x 6
135lbs x 6
145lbs x 6
155lbs x 6
160lbs x 6
165lbs x 6

FIVEEE second pause squats*
135lbs x 2 sets of 5
145lbs x 2 sets of 3
155lbs x 2 sets of 2
165lbs x 2 sets of 1

Barbell hip thrusts
135lbs x 8
155lbs x 8
175lbs x 8
200lbs x 8

Then I did some sets with ultra ass squeezage holds at the top
205lbs x 4 sets of 3

1 drop set
135lbs x 16

Smith machine split squats super setted with DB RDL
20lbs per side/30lbs
x 12leg/15
x 12leg/15
x 12leg/15
one set of smith machine split squats 1 and 1/2 reps
10lbs per side
x 8leg

leg ext.
all reps held
85lbs x 10
90lbs x 10
90lbs x 10
120lbs x 5 + 3 + 2 (extended set)

leg spreader
70lbs x 50

lying leg curl
40lbs
2 x 20

Yep, that’s all

It’s like that and as a matter of fact

  • RAT TAT TAT TAT

Today is my <<<<LAST!!!>>>>> evening shift before my new schedule starts
WOO
WOOOOOOOOO!!!
BYE

900

808×448 51.9 KB

This is what my face is going to look like driving home this evening knowing I’ll never have to stay up past my bedtime again…