lol stop drinking all the time coolsheri.
[quote]kheaslim wrote:
lol stop drinking all the time coolsheri. [/quote]
LOL i don’t drink ALL the time!
definitely can’t handle these workouts if i do… this i’ve learned
my head just about exploded on superset day
haha thats a brutal day to begin with
i’m gunna be thinking about squatting all day … pretty sure that 175lbs squat last week was a fluke… fingers crossed
Week 2, Day 1!
Squat:
115lbs 1x5
135lbs 1x5
155lbs 1x5
175lbs 1x2
175lbs 1x3
135lbs 1x5
135lbs 1x5
Narrow stance leg press:
270lbs:
5x10
1-leg ext:
30lbs/leg 4x15
40lbs/leg 1x12
Stepper:
1min fast 1 min rest x 10 minutes
now i lay in the tub …
Awesome squats Heazyyy! Can’t wait for my squat day 
Week 2, Day 2, Tuesday
Decline Bench, alright so I was halfway through decline bench when I realized I was supposed to be doing incline. Snap.
Decline bench:
Warm up with the bar 1x10
65lbs 1x10
85lbs 3x8
95lbs 2x4
Flat DB press:
30lbs 2x10
30lbs failed on 10th rep
30lbs 1x7
30lbs 1x6
Pushups:
1x12
1x9
1x8
1x8
Tricep pushdown:
55lbs 4x10
Bicycles:
25/side x 1
W/25lbs plate 15/side x 3
Steady state on the treadmill for 15 min
Week 2, Day 3, Wednesday
Deadlifts:
95lbs 1x5
115lbs 1x5
135lbs 1x5
155lbs 1x5
175lbs 1x5
185lbs 1x5
195lbs 1x3
140lbs 1x6
DB stiff leg deadlift:
30lbs 4x10
Laying hammy curl:
25lbs 3x10
Back ext:
bw 3x20
Treadmill: 15 minutes incline 6
I like to say a quick note about the workout in a log. Something about how you felt, how it went, etc. Somedays theres not much to say but its nice to look back and if you have an off day or a great day, have an explanation why or how.
well today was tough. i was at a conference that made my day extra long, got to the gym at the busiest time possible and had to park really far away.
but for whatever reason it was a crazy workout day for me. i had to deadlift in the middle of the walkway because every other space was taken. but there was a guy next to me deadlifting a lot, i think i work harder when people around me are working harder too.
speaking of compliments in the gym, today some guy asked me about my other lifts and said i was doing a good job, i dont think he was trying to hit on me, i think he was actually interested, he looked like a beginner.
maybe because i was worried id do a half-assed workout because i was already tired, i worked myself til i wanted to friggin die. and im sooooo glad because deadlifts are my favorite and id hate to do a bad job.
the deadlifts took a lot out of me so there was no improvement on anything else… but im still very happy with the way today went.
Yeah, I find if you can have one small victory a day it goes a long way. If your main lift improves, its unrealistic to think everything else (sometimes anything else really) will improve much on the same day. Some days your main lift won’t improve but one of your other lifts will be a little better. Its all something to be proud over.
Week 2, Day 4
This is one of my days off.
My boyfriend’s co-worker owns a little two seater plane and offered to take us up. So for my day off I flew around Ottawa in a tiny wee plane
Week 2, Day 5, Friday
Ugh! After a long day of slacking off at work, I don’t feel much like working out on Fridays. Mostly I’m excited for the day to end so I can spend the evening with my boyfriend. But still, can’t skip the gym.
Chin ups:
1x5
1x4
1x4
1x3
1x3
Lat pulldown:
50lbs 4x12
One arm DB row:
40lbs 4x8 This one felt pretty rough
Seated DB curls:
20lbs 4x10 Really didn’t think I’d be able to finish this one, cheated a bit my last couple reps
Bicycles:
3x50
Then it was off to watch The Office with Jeff … which was amazing btw!
Week 2, Day 5, Saturday
Superset leg press, calf raise and hammy curl. This one I did with Jeff at the merivale Y. I dont know what it is about Saturday workouts that hit me so hard.
Leg press:
270lbs 3x10
350lbs 1x10
Calf raise:
270lbs 3x10
350lbs 1x6
Hammy curl:
25lbs 4x10
Superset stiff leg deadlift with db front squat … this gets my heart freaking racing
Stiff leg deadlift:
90lbs 3x12
DB front squat:
20lbs 3x12
Bulgarian split squats:
30lbs 3x8
Hack squats:
90lbs 3x10
Just added hack squats at the end because the merivale Y has an awesome machine
After a retarded workout, Jeff and I headed to Al’s steakhouse downtown for a fancy pants dinner
That saturday workout is brutal
Nice work in here. I love/hate the Bulgarian splits. Love them because they get my legs about as good as anything. Hate them for that same reason. The single leg stuff is just killer.
You are making me want to get on my superset action.
Man Saturday’s workout is so hard I’m actually angry until I’m done… and then I’m too tired to be angry
Week 3, Day 1, Monday
Squats:
115lbs 1x5
135lbs 1x5
155lbs 1x5
175lbs 1x4
175lbs 1x3
135lbs 2x5
Narrow stance Leg press:
350lbs 4x10
1-leg Ext:
30lbs/leg 1x15
45lbs/leg 3x15
Around this time I was pretty sure I could smell vomit somewhere… could have been in my head…
Stepper:
1 min fast min rest
10 mins
Week 3, Day 2, Tuesday
Chest day got right fucked up, due to the gym being busy and general bad timing.
When I got there, I was supposed to do incline bench, which was taken. So I decided to do my flat db press first thinking I’d just get the incline bench after.
I was then intercepted by some old guy wanting to talk about how I look like I lost weight. I have NOT lost weight but what I have lost is the incline bench yet again.
So this is what last night looked like:
Flat DB Press:
30lbs 5x10
Incline DB Press:
30lbs 1x12
30lbs 2x10
30lbs 1x8
Pushups:
1x12
3x10
Tricep rope Pushdown:
50lbs 1x10
60lbs 2x10
60lbs failed on 9th
Bicycles:
3x50
Weird day but I was still tired and still worked hard.
Week 3, Day 3, Wednesday
I think there was a Ken Doll convention in town… or… something. When I was walking into the gym, a van full of tall, tanned, jacked guys with their hair done arrived at the same time. They looked out of place for my gym… one of them had the most ridiculous abs… he also had the most ridiculously tight pants.
Deadlifts:
95lbs 1x5
115lbs 1x5
135lbs 1x5
155lbs 1x5
175lbs 1x5
195lbs 1x5
155lbs 1x5
DB stiff-leg deadlifts:
35lbs/hand 4x10
Laying hammy curl:
25lbs 4x10
Back ext:
bw 3x20
Treadmill, 15 minutes on an incline
This was a good deadlift day… it was tough but I still felt fairly strong