[quote]strongmanvinny wrote:
Shiet, gurl, are you a beaver, cuz DAM.
btw, what’s your goal weight? you already look pretty lean.[/quote]
LOL! Thanks !
I want to look like a figure athlete, so whatever weight makes me look like that is the goal weight. …
[quote]Gorillakiv83 wrote:
i started training my wife and want her to be built like this one day.
[/quote]
Well, golly, gee, that’s very flattering!
Best of luck to her !
?
K chesty
Bench press
95lbs x 12
105lbs x 3 sets of 12
7 count paused bench
115lbs x 2 sets of 4
125lbs x 2 sets of 2
130lbs x 3 sets of 1
115lbs x 4
incline bench
95lbs x 5
100lbs x 3 sets of 5
3 drop sets
85lbs x 8
75lbs x 10
65lbs x 16
cable cross over
low setting
3rd pin x 10
2nd pin x 12
1st pin x 20
middle setting
3rd pin x 10
2nd pin x 12
1st pin x 20
high setting
3rd pin x 10
2nd pin x 12
3rd pin x 20
DB incline SS plate squeeze
30lbs/10lbs
x 12/30
35lbs/10lbs
x 8/30
x 8/30
DB incline drop sets
37.5lbs x 6
25lbs x 10
20lbs x 12
HHHHUMMMMmm
Ohh slight incline smith machine bench
20lbs per side
x 3 sets of 15
chest press machine
rest pause set
55lbs
x 12, 11, 10, 9, 8 + 8 partials
pec fly machine
60lbs
x 10
x 10
x 11.5 + 5 + 5 extended set
ropey tri ext.
30lbs
x 12
x 12
x 12
15lbs
x 12 + 12 partials
cable one arm sorta bent over tri ext.
5lbs
3 x 10 *arm
reverse D handle tri ext.
5lbs
3 x 12 *arm
close grip bench
85lbs
x 3 sets of 5
DB tri overhead ext.
30lbs
x 2 sets of 8
3 drop sets
25lbs x 8
20lbs x 8
15lbs x 12
I think that’s all. I feel like im forgetting a chest exercise, but I dunno.
It was nice to have extra time on a chest day so I could do more volume…
Vicious chest pump, brah’s.
Got dem veins peakin’ out. yahhhhhhhhhhhhhh
BYE
K shoulders
Cable one arm rear delt fly
2nd pin
4 x 15 *arm (no rest)
1 drop set
1st pin
1 x 60 *both arms same time
military press SS plate raise
65lbs x 6 (warm up)
75lbs x 5 (warm up)
85lbs/25lbs
x 3/20
x 3/20
x 3/20
Drop set military press
85lbs x 3
65lbs x 10
Plate raise drop sets
35lbs x 12
25lbs x 25
hammer strength iso lateral shoulder press
Facing front super setted with facing the seat one arm
25lbs per side
x 12/8arm
x 12/8arm
x 12/8arm
x 12/8arm
drop sets
20lbs per side
x 13/10*arm
cable station lean away lateral raise SS cable bar front raise pull through SS cable upright row
5lbs/10lbs/30lbs
x 12arm/20/15
x 12arm/20/15
x 12arm/20/15
x 15arm/25/20
DB rear delt fly partials SS DB rear delt fly
25lbs/10lbs
x 30/15
x 30/15
x 30/15
seated bent arm lateral raise machine
30lbs x 15
50lbs x 10
30lbs x 15
smith machine behind the neck press SS 10&2 raises
15lbs per side/17.5lbs
x 8/10
x 8/10
x 8/10
drop sets
15lbs per side x 8
10lbs per side x 10
////
17.5lbs x 10
10lbs x 20
face pulls
rest pause set
25lbs
x 12, 11, 10, 9, 8
DB lateral raises
drop sets
20lbs x 6
17.lbs x 8
15lbs x 8
12.5lbs x 8
10lbs x 10
7.5lbs x 10
5lbs x 30
ramped back up
10lbs x 8
12.5lbs x 8
15lbs x 8
17.5lbs x 6 or 8
1 more drop
7.5lbs x 30
hammer strength shoulder press machine
30lbs
x 2 sets of 20
seated DB lateral raise 1/holds at top + slow neg
7.5lbs
x 2 sets of 8
Yes I went (more) mental today
I was having me issues.
Jenn issues
I felt said and frustrated so I did non-stop shoulder torture exercises for over 2 hrs
Felt good actually.
Coulda easily stayed another half an hour, but I couldn’t think up anymore creative ideas about what to do, so I just left…
Le sigh
I want to compete so bad
Like u have no idea O-M-G
I dream about it constantly
Or I day dream before I fall asleep like
I always win
which wouldn’t actually happen in real life
In real life I’d probably trip and fall cause I don’t know how to walk in heels
plus I smile awkwardly when I have to smile when nothing is funny
I hate it when old people say that
“SMiiilllee”
At work or whatever
“SMIIIILE”
Why? Are you telling me a fucking joke? What the fuck is funny right now that I should be smiling about.
I’m kind of grumpy
BEY
BYE
Leg day- hamstring focus
squats
95lbs x 15
115lbs x 15
135lbs x 15
145lbs x 2 sets of 15
5 sec paused squats
135lbs x 6
145lbs x 4
155lbs x 4
165lbs x 2 sets of 3
175lbs x 1
180lbs x 1
barbell hip thrusts
95lbs x 8
145lbs x 6
190lbs x 6
210lbs x 6
220lbs x 6
3 drop sets
190lbs x 8
145lbs x 6 *paused + 6 normal
95lbs x 30
lying leg curl
rest pause set
40lbs
x 12, 11, 10, 9, 8 + 8 partials
smith machine wide stance squats SS DB RDL
25lbs per side/30lbs
x 10/12
x 10/12
x 12/15
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
1 drop set
45lbs
x 21
leg spreader drop sets
145lbs x 8
130lbs x 8
115lbs x 8
100lbs x 8
85lbs x 8
70lbs x 10
55lbs x 12 + 12 partials
sorta standing single leg curl
20lbs
x 15leg
x 15leg
Goo.d
WT: 133.0 thank EFF something finally happened in that department
[quote]K.F.P wrote:
?[/quote]
You said you were leaving.
:O!!!
GIT!!!
Blast from the past!!
How have you been my friend?!?!
Nice to see you again 
K back day
Deadlifts
135lbs x 10
185lbs x 10
195lbs x 10
205lbs x 10
210lbs x 10
deficit deadlifts
195lbs x 2 sets of 3
205lbs x 2
215lbs x 2
225lbs x 1
230lbs x 1
235lbs x 1
T-bar row
bar +++
50lbs x 10
75lbs x 8
80lbs x 8
85lbs x 8
90lbs x 8
drop sets
75lbs x 8
50lbs x 8
35lbs x 21
behind the neck lat pull down
35lbs
x 3 sets of 12
hammer strength iso row
2 plates per side
x 12, 11, 10, 9, 8 **arm
1 drop set
1 plate per side
1 x 20*arm
1 arm lat pull down both arms at the same time
27.5lbs x 20
35lbs x 2 sets of 15
drop sets
27.5lbs x 10
20lbs x 10
12.5lbs x 30
ummmmmmmmmm next up was…
ropey bicep curls
30lbs
x 3 sets of 10
drop sets
20lbs x 10
15lbs x 10
10lbs x 10 + 10 partials
kayak rows SS barbell curl 21’s SS hammer curls
25lbs/30lbs/12.5lbs
x 12*arm + 12 straight arm/21/10
x 12 arm + 12 straight arm/21/10
x 12arm + 12 straight arm/21/12
seated row machine low grip
70lbs
x 6
x 6
40lbs
x 12
D handle cable station bi curl
10lbs
x 15arm
x 12arm
x 15*arm
medium D handle seated row cable
70lbs x 15
85lbs x 10
70lbs x 15
Wide grip pull ups throughout workout
x 8
x 8
x 7.7
x 6
x 4
x 5
x 5
back ext. x 20
Honestly, I am forgetting something and it’s driving me nuts
NUTTTTZZZ
Today I worked out for 2hrs and 20 mins
Hungry.
I feel like I did something after the one arm lat pull down, but I can’t picture where I went from there
Maybe I just went to the bathroom or something
Oh I did another bicep thing
one arm DB curl while the other arm holds the DB in a bicepy way
7.5lbs
x 10*arm + 10 both arm
that wasn’t it what the fuck
Whatever, !!
oh ok hold on one sec.
K this is a picture of my hero dana linn bailey
All of her workouts are insane just like mine, and she looks like she’s working out so hard she’s about to cry or die or something (like me), but she looks like this, or similar to this year round.
Except before a show she’s a lot more veiny or whatever, but you get the idea.
She said she was setting PR’s in everything still up until about one week out from the Arnold.
So how is this possible.
How does one cut and stay this lean 10000% of the time, yet still continually build strength.
Just curious…
[quote]Spock81 wrote:
K this is a picture of my hero dana linn bailey
All of her workouts are insane just like mine, and she looks like she’s working out so hard she’s about to cry or die or something (like me), but she looks like this, or similar to this year round.
Except before a show she’s a lot more veiny or whatever, but you get the idea.
She said she was setting PR’s in everything still up until about one week out from the Arnold.
So how is this possible.
How does one cut and stay this lean 10000% of the time, yet still continually build strength.
Just curious…[/quote]
PEDs.
[quote]strongmanvinny wrote:
[quote]Spock81 wrote:
K this is a picture of my hero dana linn bailey
All of her workouts are insane just like mine, and she looks like she’s working out so hard she’s about to cry or die or something (like me), but she looks like this, or similar to this year round.
Except before a show she’s a lot more veiny or whatever, but you get the idea.
She said she was setting PR’s in everything still up until about one week out from the Arnold.
So how is this possible.
How does one cut and stay this lean 10000% of the time, yet still continually build strength.
Just curious…[/quote]
PEDs.[/quote]
Didn’t want to be the first to say it, but they do contribute to her ripped muscularity. She is an insanely hard worker though, and does not have to do her training at 5am before going to her day job.
Great back pic, Spock!
WELl
I actually went out last night :O!
I had a wonderful evening, and I even managed to sleep in until 5:45
The desk girl at the gym was like
“JENN! You’re finally here. We were all worried you had broken your streak”
LOl. Something like 380 + days without a day off .
NEVER QUIT.
THe desk people care…
So today was shoulders, and I’ll do my best to remember what the hell I did
Cable station rear delt fly
3 diff pin heights
5lbs
x 100
x 100
x 100
Seated DB press
25lbs x 15
32.5lbs x 10
25lbs x 10
20lbs x 10
17.5lbs x 10
15lbs x 12*
12.5lbs x 12*
cable station lateral lean away raise SS DB lean away raise SS ropey front raise cable pull through SS facepulls
5lbs/12.5lbs/10lbs/30lbs
x 12arm/10arm/15/25
x 12arm/10arm/15/25
x 15arm/12arm/20/30
seated BB press super setted BB upright row SS BB front raise w/slow neg.
50lbs/50lbs/20lbs
x 15/12/8
x 15/12/8
x 15/12/8
seated bent arm lateral raise machine SS reverse pec deck
30lbs/55lbs
x 20/10
x 20/10
x 20
reverse pec deck drop set
55lbs x 10
40lbs x 15 I think
shoulder press machine Neutral grip
40lbs x 10
50lbs x 3 sets of 8
20lbs x 8 + 8 partials
oh um
lateral raise drop sets but like
straight arm → bent arm → partials
17.5lbs x 6/6/12
15lbs x 6/6/20
12.5lbs x 6/6/25
10lbs/8/8/30
7.5lbs x 10/10/50
rear DB fly SS db front raise
12.5lbs/17.5lbs
x 12/8arm
x 12/8arm
x 12/8arm
x 12/8arm
drop sets
7.5lbs x 20
///
12.5lbs x arm
7.5lbs x jeebus, no idea… like I wanna say 20arm
I know I went crazy with it because a really awesome part in my song came on
we’ll say OH!
Yes it was 25*arm
k um
bent over one arm rear cable fly
1st pin
x 10*arm
x 10 one arm and 9 + 2 on the weaker arm
x 10 one arm and 8 + 2 + 2 on weaker arm
1 arm bent over cable fly
1st pin
2 x 8
Oh yes I am forgetting something
rest pause set 10&2 raises
7.5lbs
x 12, 11, 10, 9, 8
this wasn’t last, but I forget where I stuck it
Actually I think it was after one arm cable fly and before the two arm cause I remember saying to myself I am fucking done, let’s get out of here, but then doing one more thing, LOl.
Anyway, fun/insane shoulder day as always
I really feel like someday they will grow and be amazing
I see their potential
I see what they want to become
and I see them trying to develop
Strangest thing happened yesterday
Well, strange for me
But I fell asleep like in the morning, I mean 11-am-ish
That’s never happened in my life, “napping”
wasn’t even intentional
I worked out
came home
ate
freaked out cause I had nothing to do
masturbated excessively
fell asleep
woke up like wtf what’s going on
fell asleep again
startled awake again like WTF the TMNT aren’t frogs what are you thinking about
Fell asleep again
Woke up like holy shit put on pants and go have lunch
I felt funny all day after that
But I did go back to the gym to do some treadmill incline and some more pull ups
:S
I guess I was tired or something
Happy Saturday friends
BYE!
[quote]Spock81 wrote:
WELl
I actually went out last night :O!
I had a wonderful evening, and I even managed to sleep in until 5:45
[/quote]
Yay for you!
I think it is very possible that you are underfed for the amount of work that you put in. Your body may just be trying to stay at homeostasis and holding onto body fat because it is terrified that it needs the calories. I know it will be mentally hard to do, but I would try upping your protein some and maybe add in another meal, even if it is a protein shake + fish oil before bed. When I am cutting for a competition or fight, i tend to eat more food (albeit less calories because of all of the vegetables) than I do between competing. You could always give it a shot for 3-4 weeks and see what happens.
Also, my shoulders really responded when I dropped most of the accessory work and focused on 10 sets of 3 on a really heavy basic overhead push-press. For me it is with a barbell, Log, keg or axle. For you it may be different. After I hit that, I will do more overhead pressing, but with as much mind-to-muscle connection as I can. Usually that will be strict pressing or “Z” Presses. Maybe try changing to a neutral semi-supinated grip with a swiss bar or a log if you have the access. If you still want to do more dest work after that, I’d throw in 3 drop sets of lateral raises running the dumbbell rack (10 reps, move one level down on the dumbbells, 10 reps, move down again…etc).
It may seem like less work because of your insane volume, but when you look at actual pounds moved in a workout, sometimes doing less is more.
I know both of these ideas would be different for you and would be mentally tough for you to do less work while eating more when you are trying to shed body fat, but different stimuli it what we adapt to. If you do too much, your body will not respond and will begin to break down.
Not trying to tell you what to do, just letting you know what worked for me.
Oh my, I don’t know if I could ever give up shoulder-go-crazy days, Lol.
It feels like every hurtful thing that’s ever happened in my life comes out in those sessions and it’s the most therapeutic thing ever…
But upping protein seems like a good idea. I’ve scheduled all my carbs to be pre and post workout now and the scale isn’t budging so something needs to be figured out and altered.
THanks for the suggestions, advice from you is always welcome =)
K I am thinking about changing around the time I update my workout long.
Maybe updating right after I finish working out is keeping my cortisol levels elevated longer.
That could be complete nonsense though, so we’ll see.
Um
Leg day- Quad focus
squats
95lbs x 8
115lbs x 6
135lbs x 6
155lbs x 3
165lbs x 3
175lbs x 3
180lbs x 3
185lbs x 3
190lbs x 2
195lbs x 3 sets of 1
K so I wasn’t sure if 190 x 3 was going to be do-able today so I decided if I didn’t think it was going to work out well I’d PR by voluming my max
So that is what I did
1 drop set
135lbs x 27
Hack squat machine
45lbs per side
x 15
x 15
x 15
ass machine
drop sets
170lbs x 6ass
150lbs x 6ass
130lbs x 8ass
110lbs x 10ass
90lbs x 12 + 12 partials *ass
seated leg press rest/pause set
135lbs
x rest/pause = 100
at 93 I legit almost cried
LOl, like wtf, 93 is fine, but the thought of 7 more was like WAHHhhhhhhhhhhh
Um so what else…
Single leg ext.
40lbs per side
x 12, 10, 11, 10 , 9, 8 leg
I accidently did 10 for the second rep so I had to go back and do 11 and then continue on with 10 9 8…
then I held one leg and did pause reps on the other side
so
2 x 8leg of that
leg ext SS DB squat
115lbs I think, shit maybe it was 100, no it felt heavy, I think it was 115
No maybe it was 100
No I think it was 115
THis matters
AHHHHHh
k so 100 or 115lbs/30lbs
x 6/12
x 6/12
x 6
Drop set DB squat
30lbs x 12
25lbs x 12
20lbs x 15
leg spreader
145lbs
x 2 sets of 8 *slow neg
Stability ball hip thrusts
x 50
I do not think 100lbs would have felt that heavy, it must have been 115
yeah, I’m like 89% sure it was 115 cause every rep felt like holy shit this feels heavy
That wouldn’t have happened at 100lbs
…
BYE
[quote]giterdone wrote:
[quote]K.F.P wrote:
?[/quote]
You said you were leaving.
[/quote]
(?) Is Not what he really wrote.
Uhh back day
Deadlifts
135lbs x 8
185lbs x 6
205lbs x 4
215lbs x 4
225lbs x 2
235lbs x 2
240lbs x 2 sets of 2
3 count paused deadlifts
185lbs x 3
195lbs x 3
205lbs x 2 sets of 2
215lbs x 2
super setted wide grip pull ups
x 4 sets of 8
1 & 1/2 reps pull ups
x sets of 3
bent over row
95lbs x 12
100lbs x 2 sets of 12
lat pull down with the wide seated row cable handle
70lbs x 20
85lbs x 20
100lbs x 10 + 3 + 4 + 3 (extended set)
DB row SS wide grip straight arm pull down
40lbs/30lbs
x 10arm/20
x 10arm/20
x 10arm/20
x 10arm/30
ez bar cable station curl
25lbs x 15
35lbs x 10
25lbs x 15
Incline DB curl SS hammer curl
15lbs
x 8/8
x 8/8
x 8/8
fixed lat pull down machine
rest pause/ set
70lbs
x 12, 11, 10, 9, 8 + 8 partials
BB curl drop set
50lbs x 8
40lbs x 8
30lbs x 17
back ext. x 20
Great day. Awesome MMC for everything
Deads felt strong/not slow etc…
Honestly, I sorta feel like I have to sensor myself in my own log now, like I can’t talk about some things I want to talk about or about my feelings as such for fear I’ll get comments from people who I do not want in my log.
Which is sad, because as crazy and all over the place as I am, I always felt very safe to be open in my log. Like what could happen if I say this in here? My log has been free from haters since like 2012
HATE FREE SINCE 2012!!!
And now it’s like I have things to discuss or worries to express and I can’t because then its like
UR CRAZEE GO BUY DRESS AT WAL MART FREAK, etc etc…
But I don’t know, I feel very conflicted about a lot of things right now
Like everything
Honestly, I am just scared of my fragile paper heart.
Terrified is more like it
You see things are going really well.
But anxious people don’t know how to be happy, because instead of a beautiful sunset, they see doom approaching.
Savour the moment, INCAPABLE.
Because if the goodness goes away, I don’t know how I would cope. Could cope. I would be a wreck, and that scares me, cause when I am a wreck I am a FUCKING WRECK.
Nightmare-ish
And how strongly I feel for this person makes me feel sick inside.
I guess that’s all
BYE
Ever consider using the ignore button? Could avoid a lot of drama.
[quote]Spock81 wrote:
Honestly, I sorta feel like I have to sensor myself in my own log now,
[/quote]
The word you were looking for here was “censor”
. . .
I guess this is how I pop in to say hi.