^ I hadn’t even picked up on that. lol.
yep, typo, 1.5 mile run…
Sat / ME Lower
Box Squats w/ light bands
Bar / 60 x 6 - Mastadon barbar
80 x 5
110 x 3
add light bands, choked around pegs on Monolift (figure 8 at bottom pegs)
bar x 5
80 x 5
100 x 3
add Centurion (very loose straps)
150 x 3
200 x 3
240 x 1, finally touched box
290 x 1
330 x 1
380 x miss, little agressive on the weight jump, fast off the box, but as bands kicked in they pulled me forward, Jack pulled me back and I got my hips under and she went on up…lock out no problem
Super wide Sumo pulls
185 x 3
225 x 1
275 x 1
325 x 0, missed off the floor
325 x 1
325 x 1, brought in stance a little to see if getting down would be any easier…it was 'lil better
GHR
BW x 12
BW x 12
BW x 10
Leg Extension
75 x 12
80 x 12
85 x 12
DB Obliques
50 x 15
55 x 15
60 x 15
Ankle weight ham curls
15#'s x 200, each 50 alternated close/wide
Really like the geared squats, but the DL’s weren’t so much fun, too hard to get down and get the right start position. Hoping the DL suit will be here soon. Got my bench shirt but too small for starting out, going to get a size larger and save the other for now.
Holy cow 380 bar weight plus light bands is like a 450 lockout! Ridiculous!
yep, insane!
you rock lady…
…just picking my jaw out of my coffee.
Gulp.
Talent abounds here.
You + gear = Superwoman! Nicely done.
lol : )…you girls make me feel good, thanks!
Yesterday’s bench workout not so good, I need to readjust and clean up my diet after Thanksgiving feasting…
ME Upper - Tues 11/30
Bench against double mini’s
bar x 10 x2
add dble mini each side
bar x 5
65 x 3
95 x 3
135 x 1
145 x 1
155 x 0, had gotten this before but not today
120 x 2, get in some working sets
120 x 3
120 x 3
DB Floor press/close grip
50’s x 8
60’s x 7
60’s x 6, left arm giving out today
Tates on incline w/ mini band
17.5’s x 10
20’s x 10
22.5’s x 10
rework form on these after being critiqued…when bring db’s down, be sure the top and bottom ends are touching, when pressing the end of the db’s should always touch at the top.
Pushups to a 1 board
3 sets, as many as possible, 45 sec rest, then add up total : 46
Light Band Tricep pushdowns for 100 reps
Standing cable crunch
80 x 20
80 x 20
Mitch finally outdid his mom on the bench…he got 160# on the ME Bench exercise today! Now he can out deadlift and bench his mom, but I still got him on the squat for now!
Sat 12/4 Ran 5K for charity in the frigid cold
Sat 12/4 ME Lower yes, I did this after running this morning
Squat
60 x 5 (mastadon bar)
110 x5
130 x 3
150 x 3
Centurion on/straps down
150x 2
200 x 3
Loose straps on
240 x 1
290 x 1
straps tight
340 x 1
380 x 1
straps tighter
410 x 1 - slow going up, actually stopped few seconds before JK got me going again
Seated GM
95 x 5
115 x 5
135 x 5
Conv DL (yes, I screwed up and did the GM’s first)
135 x 3
add 2 chains
135 x 3
225 x 1
275 x 1
295 x 1…just whipped right now…probably had a few more lbs, but it’s been a long day
Rev Hypers
50 x10 for 3 sets
Sun 12/5 DE Upper
Speed bench/straight weight
bar x 10 for 2 sets
95 x 3 for 4 sets/close grip-did 4 sets to let Mitch catch up
105 x 3 for 3/mid grip
115 x 3 for 3/comp grip
Bench Press/comp grip
165 x 8
Decline BB Press
105 x 8
125 x 8
145 x 8
BB Row
95 x 5, 5, 5 close/mid/comp grips each set
105 x 5, 5, 5
105 x 5, 5, 5
Lat Pulldowns
125 x 10
120 x 10, yep had to drop down
120 x 10
Facepulls
95 x 10
100 x 10
100 x 10
Louie abs
90 x 20
95 x 20
95 x 20
DB curls
15’s x 15
17.5’s x 15
20’s x 10
had to order a larger bench shirt/sending to get neck scoop/sleeves shortened, then we’ll how see we do.
Just received the Fusion DL suit, still have to try in on though.
This sport can get a bit expensive, lol.
I’ve learned that the gear way is $$$$expensive!..and an entirely different sport from raw. I’ve no doubt you’ll excel in both fields:)
i have to repeat myself: I come in here and see such awesome workouts every time!
AWWW!! Well, you still have that squat over your kiddo 
I’ve learned that the gear way is $$$$expensive!..and an entirely different sport from raw. I’ve no doubt you’ll excel in both fields:)
i have to repeat myself: I come in here and see such awesome workouts every time!
AWWW!! Well, you still have that squat over your kiddo
jeeeeeeezuuuuuuuus
Seated GMs with 135 is business!
Wow, great squats, deadlifts, bench, running… basically every entry is STELLAR!
those are some crazy facepulls!
Brute - thanks and congrats again on your meet, time to up the weights and put that belt on
Hallowed - so nice to see you, thanks for stopping in
Bobbi - yea, seated vs standing GM’s are a different animal
Nikki - Thanks, you’re doing quite well in your goals! I lurk in there but haven’t commented in a while
nlmain - my facepulls have gone up, hoping that means I’ve have some more rear delts to help dig into the bench. ; )
Started new diet with online guy, have used him before and did well, but then over the last year and half, put some of what I lost back on.
Mon / Fasted Hitt - 15 cycles on bike
Tues / DE Lower
Speed box squats - trying to keep a wider stance, so much easier to do in gear.
bar x 5
add double minis
bar x 5
75 x 5
95 x 2 x3 sets
105 x 2 x3 sets
115 x 2 x3, definitely not real fast…
Sumo Speed DL
135 x 3
185 x 1 x2
195 x 1 x2 speed not there off the floor with sumo stance
185 x 1 x2
GHR
bw x 12
bw x 12
3#med ball x 12
Abductor/adductors
80 x 20 x 3 sets of each
10# ankle wt curls
100
Decline crunch
22.5 x 15
25 x 15
25 x 10, then a real good cramp…
Wed / Fasted Hiit- 15 cycles on bike
[quote]lil power wrote:
seated vs standing GM’s are a different animal
[/quote]
My coach has suggested I try the seated GMs. But I think the standing ones are hard enuf. How much does your weight decrease from standing to seated?
[quote]lil power wrote:
Started new diet with online guy, have used him before and did well, but then over the last year and half, put some of what I lost back on.
[/quote]
Is this for purposes of dropping to a lower weight class? What kind of diet? Always wondering how elite lifters eat.
[quote]lil power wrote:
Abductor/adductors
80 x 20 x 3 sets of each
[/quote]
Is this the good girl/bad girl machine? I’ve been stopping my sets of these at 10 and using more weight. What is your theory behind the 20 reps?
Just like Snapper, picking your brain for ideas…
BTW, way to go on the charity 5k! Next time sometime tells me that running will make me weak, I’ll send them over here to debunk that myth.
Is your online guy Shelby?
Snap - I’m guessing about 20# less on seated GM, give or take. I found it hard to keep my butt on the bench once they got heavier.
Kimba - Yes, good girl/bad girl machine. Not for sure, doing what the coach says, but since I’ve been doing them once a week, but weight has gone from 70 to 80#'s for 3 sets of 20 each way.
Bobbi - yes, you guess good!