Going to log my workouts here -
Wt: 128lbs
Bodyfat - 13%
I am focused on strength right now as my primary goal
Highlights from the past weeks main movements -
Uhh
Monday
Buffalo Bar low bar paused squats
155lbs × 8
165lbs x 6
170lbs x 4
175lbs x 2
Tuesday
OHP
77lbs x 6
81lbs x 4
86lbs x 2
72lbs x 8
Weighted chin ups
+30lbs x 2
+26lbs x 3
+15lbs x 5
+36lbs x 1
Wed/thurs rest / first aid training
Friday
SSB squats *these are now done with my transformer bar. I sold my ssb bar because it didn’t seem necessary to have both. I prefer my transformer bar. For now, I’m keeping it to the SB setting
155lbs x 8
160lbs x 6
165lbs x 3
Back off sets
140lbs x 2 sets of 9
RDL
155lbs x 10
160lbs x 2 sets of 8
Yesterday’s bench
115lbs x 4
125lbs x 1
105lbs x 7
Bw chin ups
X 10
X 7
X 2 sets of 6
Pin press
75lbs x 2 sets of 6
Upcoming today - accessory day!
For those who don’t know, I lift entirely in my own home gym. I have a squat rack, specialty bars, chest supported row, dumbells, belt squat, reverse hyper, cable machine, and a bench with a leg ext/curl attachment
I don’t have anything else interesting to share
11 Likes
Thanks everyone!!!
Accessory day (which is just back day with board press attached, lol)
Board press
110lbs x 8
120lbs x 4
125lbs x 3
DB row Superset one arm lat pulldown
50lbs / 60lbs
X 15 / x 15
X 15 / x 15
1 dropset for lat pulldown
40lbs x 25
Chest supported row superset regular lat pulldown
40lbs / 50lbs
X 12 / x 12 + 8 partials
X 12/ x 12 + 8 partials
Ez bar curl superset seated alternating DB curl
35lbs / 12.5lbs
X 10 / x 13
X 10/ x 11
X 10/ x 12
Done.
This workout is mostly based on supersets/dropsets and hypertrophy whereas my other sessions (aside from some shoulder work) is mostly strength based.
This is where im at right now
In terms of my strength to leanness ratio, this is honestly probably the best I’ve been.
I guess all the fear mongering about getting older and how it affects goals/gains was bullshit, 
Thx
10 Likes
Today -
Low bar Buffalo Bar paused squats
160lbs x 7
170lbs x 5
175lbs x 3
Back off sets
150lbs x 2 sets of 7
Bulgarian split squats
40lbs x 9
40lbs x 10
45lbs x 6
Belt squat
120lbs x 12
125lbs x 9
90lbs x 20
Lying leg curl
45lbs x 10
35lbs x 12
Back ext
Bw x 20
Vid from today’s workout
Things felt pretty good, added back off sets to keep my volume up without having to tackle numbers I don’t think I’m ready for yet.
But 180lbs is right around the corner, whoo00p
I’ll probably do military press tomorrow and rest Wed. Unless my body feels like trash tomorrow, then I’ll switch it up.
Thx
8 Likes
Forgive me for being such an equipment geek, but the camber on that bar looks deeper than I’m used to on a buffalo bar. Is that an actual buffalo bar, or is it a duffalo bar or one of the many other bow bars out there?
The squats themselves looked beautiful irrespective, haha.
1 Like
Equipment geeking is my favorite thing, LOL.
It was labelled as a buffalo bar. Nobody in Canada sells the Duffalo.
I got it from bells of steel -
They seem to just call it a curved barbell now, so I’m not sure if they just changed the name or if it’s slightly different.
But damn, do I ever love this barbell. This is hands down my favorite way to squat. Everything feels so comfortable. I wish all my squat variations could be like this 
2 Likes
I am so jealous of your gym on so many levels - the gear, the paneling, how you dress all gymmy to get swoll by yourself.
So happy to see you back!
2 Likes
Appreciate you nerding out with me. The gentle camber really goes far. Bells of Steel makes great gear too.
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Aww, thanks buddy. Missed you!!
My gym is definitely the happiest place on earth for me. We’ve been through a lot together .
I could never get sick of that place. I’m very grateful for what I’ve been able to build
2 Likes
Today!
Military Press
80lbs x 5
83lbs x 2 sets of 3
70lbs x 10
Weighted chin ups
+21lbs x 4
+33lbs x 2
+38lbs x 1 (pr)
Incline DB press
40lbs x 11
40lbs x 9
Drop set 30lbs x 7
Triset
Db Lateral raises/ seated cable rear delt row/ 10&2 raises
15lbs /40lbs / 15lbs
X 15/ x 16 / x 15
X 15/ x 16 / x 15
X 15/ x 16/ x 15
Db tri one arm overhead ext
15lbs x 16
15lbs x 12
Bradford Press
30lbs x 10
Vid ~~
Rest day or two ahead! Looking forward to it. I feel spent.
Gonna do some yoga and foam rolling with a few walks.
Squats when i return !
6 Likes
My dear! Those are some massive cast iron girly balls you’re swinging! 
Congrats on a pr for an exercise I don’t often see women (or many men) doing.
2 Likes
Today
Transformer Bar squats - * i changed these to the high bar squat setting from the SB setting because, well… it’s easier and therefore more fun, lol
150lbs x 10
160lbs x 8
165lbs x 5
170lbs x 4
Belt squat Reverse lunge
40lbs x 15
45lbs x 12
50lbs x 10
RDLs
160lbs x 9
160lbs x 9
160lbs x 9
Reverse hyper superset leg ext
115lbs / 80lbs
X 10/ x 14
X 10 / x 12
Plate side ass leg lift
25lbs x 20
Vid~~
Felt good today. Usually this workout really wears me down and i have to cheerleader myself through it, but today, it felt easy.
So now i feel guilty because it feels like i didnt work hard LOL
Jenn brain logic, bleh
Bench tomorrow, yayÿyyyyyyyy
5 Likes
Nice. Those rest days served you well. 
1 Like
Bench press
110lbs x 6
120lbs x 2
105lbs x 9
Chin ups
X10
X8
X7
Pin press
80lbs x 5
80lbs x 4
10&2 Raises superset cable rear delt row
15lbs / 45lbs
X 16 / x 13
X15 + dropset 12.5lbs x 11 / 45lbs x 13 + dropset 40lbs x 12
Lateral Raises
12.5lbs x 15
12.5lbs x 16
Db tri one arm overhead ext
17.5lbs x 9
Dropset
12.5lbs x 17
Db 6-ways
5lbs x 12
I successfully completed my senior fitness specialist certificate from NASM. I am now going to train my mommy.
I am so wound up from taking my final exam that i cant even focus on the shitty tv show i always watch before bed (greys anatomy)
Everything about that show makes me so mad!!!
But i still watch like 3 episodes a night, heh.
Accessory day tom
7 Likes
Congratulations!!! Your mom is gonna have the best trainer ever!
1 Like
Great to see you posting again, Lil’ Jenn!
1 Like
