beautiful
Is “badassedness” a word? Regardless, you are one, Lil Power. A badass, that is.
Been really busy…daughter’s Bat Mitzvah is only 2 1/2 weeks away…ahhh, still too much to do.
Friday 8/6/10- HIIT
Sat 8/7/10 - ME Upper
Rev band bench - 4th hole down / light bands
bar x 10
95 x 5
135 x 3
155 x 3 add bands here on down
185 x 3
225 x 1
245 x 1
265 x 0 stalled just below 2 brd height
260 x 0 stalled again same place
add 2 board
260 x 1 for 3 sets
Incline BB Press/Close grip
85 x 12
95 x 10
105 x 8
CSR
45 each side x 12
50 x 10
50 x 10
JM press
75 x 15
85 x 12
95 x 10
Lat Pulldown
110 x 12
120 x 10
130 x 8
Seated Row
110 x12
Sunday / Cardio - ran a couple miles down by the lake in Knoxville…temperature was fantastic…
Tues / DE Upper - 8/10/10
Speed Bench
bar x 10 x2
95 x 5
95 x 3 x3 close grip
105 x 3 x3 mid grip
115 x 3 x3 comp grip
DB Press
40’s x 20
45’s x 15
45’s x 12
Tates
20’s x 20
25’s x 20 x2
DB Rows
35’s x 20 elbows out
45’s x 20 elbows close
Facepulls
75 x 15
80 x 15 x2
Lat Pulldowns
110 x 15
115 x 15
115 x 12
DB Overhead Press
20’s x 15
25’s x 15
30’s x 15
Worked with Angela, other new PL gal down here in AL. worked on bench setup, and widen grip.
Showed her Tates/Facepulls. She’s a good student.
Went back this evening to help Mitch with Speed bench, then more cardio - 35 min jog/run on treadmill.
Thurs 8/12/10 - ME Lower
Band Squats
bar x 7
add double minis each side
bar x 5
95 x 3
115 x 3
135 x 3
150 x 3
165 x 3
175 x 3
180 x 3
Stiff leg Sumo Deads
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5
GHR
mini band neck x 10
mini x 8
just BW x 15
T bar row
50 x 12 mid grip
50 x 10 wide
55 x 10 narrow
60 x 10 mid
70 x 8 wide
70 x 6 narrow
decline situps
20# x 15
20# x 15
25# x 10
DB obliques
55# x 15 each side
60# x 12
65# x 10
Fri - ME Upper -
Bench w/bands
bar x 10 x2
add double minis
bar x 5
65 x 3
95 x 3
115 x 3
135 x 2
155 x 1
165 x 1
145 x 2 working sets
145 x 2
145 x 2
HS Iso Lateral Wide Press
45 per side x 12
70 x 10
90 x 8
CSR
60 per side x 10
70 x 10
85 x 10
Rolling DB’s
25’s x 12
30’s x 10
35’s x 10
Lat Pulldown
120 x 8
130 x 8
140 x 6
DB curls
25’s x 10
25’s x 10
27.5’s x 7
Was a really good ME session. Hadn’t done ME bench with bands, speed yes, but ME no…didn’t seem to affect my elbows and shoulders, but we’ll see how they are tomorrow…
Off to Knoxville again this weekend, but since did back to back ME sessions will probably just run the trails this weekend.
ohh!! you’re kiddo is adorable!! and holy hell…goes without saying but your work is so impressive!! :D!
[quote]brute_fury wrote:
ohh!! you’re kiddo is adorable!! and holy hell…goes without saying but your work is so impressive!! :D![/quote]
Thanks Brute, darling daughter is getting to be more and more a big handful…must be something about the age of 13.
Sat & Sun - ran the greenway in Knoxville for 45 min both mornings…much more humid this time.
Wed 8/18/10 - DE Upper
speed bench
bar x 10 x2
95 x 5
100 x 3 x3 close/mid/comp grips
110 x 3 x3
120 x 3 x3
Bench reps to work on leg drive
135 x 5
145 x 4 how can one mis-count to 5?
145 x 5
155 x 5
155 x 5
BB single arm rows
plate weight only
25 x 10
35 x 10
35 x 10
Tates
20’s x 20
25’s x 20
25’s x 20
Rev DB Flyes
15’s x 12
15’s x 15
17.5’s x 15
H Iso Lat Low Row (I’m tired of Lat pulldowns)
45 pps x 12
45 pps x 12
50 pps x 12
supersetted:
DB Overhead Press
25’s x 15
30’s x 15
35’s x 12
with:
concentration curls
20’s x 10
20’s x 10
20’s x 10
good to be back in the gym, good volume today
[quote]lil power wrote:
145 x 4 how can one mis-count to 5?
[/quote]
It happens.
Good to have your log up to date. And big volume!
Haha I am sure I have mis-counted to 5 before. It went something like this: unracks weight"1, omg holy shit this is heavy 2, my head is going to explode wait! was that 3 or 4?!?!? shit ahhh 5!!"racks weight.
Owlie-You’re freaking hilarious.
Lil Power- You have a lot of power. You’re such a beast, I swear.
I can barely keep 35 lb DBs over my head for 3 reps, much less do high reps with them.
Thanks girls, appreciate all the comments.
My 24 y/o son, whom I’ve been training wanted to max out on squats today, he kept up with me too. And I proudly say he’s no longer a kneewrap virgin, but boy he can complain…awww I can’t bend my legs…so I told him, that’s what the weight on the bar is for!
Thurs 8/19 ME Lower
Squats
bar x 5
95 x 5
135 x 3
185 x 2
225 x 2
245 x 1
265 x 1
Put on knee sleeves
285 x 1
305 x dumped,went too low and about an 1" up, went right back down and dumped it
305 x almost…had to have help about 3/4 way up…wtf???
275 x 2 working sets
275 x 2
band abductor work w/doubled monsters
3 sets of 15
GHR
bw x 15
8# x 5; bw x5
5# x 6; bw x4
hypers
5 x 10
12.5 x 10
20 x 10
decline situps
20 x 15
20 x 15
25 x 10
DB obliques
55 x 10
60 x 10
65 x 10
done, pretty toasted after this workout…thinking maybe high volume DE Upper the day before is not the best prior to ME Lower…duhhh.
Wraps. You either love 'em or hate 'em. Personally, the tighter the better.
Nice squats. What brand of sleeves do you have? I’m debating between TK’s and Rehband.
all sexay bondage talk hs got me sweatin 
@ksnap - I was using APT knee sleeves
training’s been kinda hit or miss lately…with the daughter’s Bat Mitzvah coming up in about 10 days, stress levels are pretty high…time is slipping away. This whole weekend is like planning a wedding…not mention the $$$
But…2nd week in Sept, looking to get on a meet prep cycle for a Nov meet…so if you don’t see me logging in, feel free to cyber slap me good!
Sun - ran couple miles in morning
Mon - off
Tues - putz’d around the gym, tried to follow the trainer around while he was training Angela…think I pissed him off a little…really wasn’t trying to do that…
it was upper body for them…which consisted of core work (never knew this “upper” body)
leg lifts w/hip thrust
3 sets of 25
elbows to knees (?)
3 sets of 25
Roman chair, leg lifts w/db between feet
3 sets of 20
crunches on the swiss ball
Planks holding for 60 secs / 90 secs
side windmills, lying on the floor, couple sets
Then I blasted off, don’t you do any upper work, back/shoulders/chest? Don’t you do any weighted ab exercises? DB obliques?
He told me he had seen me doing 60# db obliques, but if I continue to do that my abs/obliques will start to protrude…??? Well, if so, fine…it sure helps me hold 385# on my back a heck of lot easier…
Well, I needed to press some weight, so he got frustrated with me, so Angela and I went and setup the bench…as he walked away.
Bench - working on leg drive, reviewing my vids when the weight gets heavy I don’t have any leg drive. I still have to “think” leg drive, and I need to make this a muscle memory move…so repping for form
45 x 10
95 x 10
115 x 10 x2
125 x 10 x2
Incline BB Press
85 x 10
95 x 10
105 x 10
Skull crushers
40 x 15
50 x 15 x2
Facepulls
75 x 15 x3
that was it…off to run a couple miles now…
It’s awesome that you’re still active even with the Bat Mitzvah planning.
I completely agree with the upper body thing, if you say we’re doing upper body, I’ll be expecting some pull ups or bench or something! 
Awesome workout
[quote]lil power wrote:
band abductor work w/doubled monsters
3 sets of 15
[/quote]
lil, tell me more. Exactly what do you do? My abductors are so fucking weak its ridiculous and I need some ideas.
Strong trainings, even with all the stress. Way to go!
How can you forget leg drive when you’re pressing the numbers you do? Personally, I think bench is the most complicated lift in terms of overanalyzing and having to talk my way through it all. I always seem to forget something . . .
@kimba - double a mini band, step into, put right below knees, sitting down, spread feet as wide as comfortable, press knees out, release, that’s a count of one.
@ksnap - don’t know, but if I can get that leg drive down on the bench, my 220 press won’t looks soooo ugly
Wed - ran 2.5 miles
Thurs - Lower…
Box Squats 12" box
w/ups
135 x 5
165 x 5
185 x 5
205 x 5
215 x 5
Rack Pulls - below knee
w/ups
225 x 3
255 x 3
275 x 3
305 x 3
335 x 2
365 x missed, twice…felt lower back rounding too much
GHR
BW x 10 for 4 sets
abductor / adductor machine
70 x 15 both ways
80 x 10
90 x 10
100 x 10
no abs…still very sore from the above “core” workout
7:30 am- ran 2 miles, first mile in under 11 mins…good for these short legs
2 hours later
ME UPPER
Bench-really paying attention to leg drive
45x10 x2
95x5
135x3
145x3
155x3
165x3
175x3
185x3
195x1
205x1 slowing way down here
DB Rows
55x8
60x8
65x8
Tates
20’s x 20
25’s x 15 x2
DB Press
50’sx12
60’sx10
70’sx3…whoa those were heavy!
Rear delta with monster mini
Band x 15 x3
Superset:
Lateral raise
12.5’s x 10 x3
With DB Overhead press
25’s x 12
30’s x 10
35’s x 6
DB Curls
20’s x 10
25’s x 7 x2
Really happy with bench, especially since just finished a good run in the heat.
Sat - 2 mile run
Sun - birthday run- ran for time 48 mins- 1 min for each year of this wonderful life.
this week will be the week of 48 reps to celebrate my 48 years.
Sun - 48 min run
Mon - 48 reps on bench
Mon - Upper
Bench
bar x 10 x2
75 x 5
105# ( working with approx 1/2 max)
105 x 32
105 x 16…these 16 were tougher than the first 32…
total of 48 reps
Skull crushers
40 x 15
40 x 15
50 x 15
superset w/upright rows:
40 x 15
40 x 15
50 x 15
Cybex Lat pulldown
90 x 15
110 x 15
115 x 15 (close grip)
DB flyes - haven’t done these in 2 years
12.5’s x 15
17.5’s x 15
20’s x 15
BB curls
50 x 15
50 x 12
50 x 10