You always have the most delicious food!
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Thanks!
Probably why I struggle to get lean. 
Wednesday, November 22 2017
workout - Hard Body Training for Women - week 5
A Ball Slam (20) 3x10
B Push Press (100) 5x3
C1 Eccentric Push Press (85) 5x3 , rest 30 sec
C2 Overhead Ball Throw (20) 5x8_, rest 60 sec
D T-bar row chest supported (70) 3x8
E Lat Pull Down (125) 4x5
My push press should have been 105lbs. However, I failed on my 1st two attempts. Pisses me off since I did it for 3x3 last week. I did get hit hard with a cold yesterday and had a bit of a Nyquil hangover this morning. But, still… 5 little lbs? Really? Couldn’t get ONE?? 
from warm-up to finish = 70 min
Frustrating right? Bench and overhead pressing reach a tipping point for me very easily. Take a break or lower the weight for a bit.
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Thursday, Nov. 23 2017
Happy Thanksgiving! 
workout - Hard Body Training for Women, week 5 & deadlifts
Went to they gym with hubby today. He wanted to deadlift and I wanted to stick to my program. So, we compromised. We did deadlifts and then my workout. But, dropped the Metcon circuit.
1 Squat Stance Deadlifts (185) 1x7, 3x5, (135) 1x10
2 Circuit
DB Lateral (40) 3x15
Lying Tri Extension (30) 3x15
Standing DB Shoulder Press (50) 3x12
3 Circuit, Lat Pull-Downs
Behind Neck (100) 2x12, 1x10
Wide Front (100) 1x12, 2x10
Chin-up (100) 1x12, 2x10
From warm-up to finish = 74 minutes
Friday, Nov. 24
I tweaked something in my back during yesterday’s session. Not sure when it happened. But, I feel it mostly when standing up from sitting or if I’m walking without keeping my abs tight.
So, today, I went light on the Farmer’s Walks and didn’t go balls-out (can I still say that if I don’t have any?) on the sprints. Back was non-issue during workout.
workout - Hard Body Training for Women - week 5
circuit - 6 rounds
DB Farmer’s Walk 110lbs
Sprint
From warm-up to finish = 35 minutes
Saturday, Nov. 25
workout - Hard Body Training for Women, week 5
1 Power Clean from Hang (70) 5x5
2 Circuit - 4 rounds
DB Lateral (50)x5
Box Jump x10
Overhead Ball Throw (20) x10
Broad Jump x10
Ball Slam (20) x10
3 Circuit - 3 rounds
Bike Sprint 1 minute
Row 250m
Push-ups x10
From warm-up to finish = 79 min
Sunday, Nov. 26
Off day from the program and no morning hockey = freebie session
Back is much better. Feel it less & less now. But, still being mindful of it.
1 Military Press (65) 1x8, 1x7, 1x6 and 2 mTor activation sets x3, x2
2 Seated row v-grip (90)1x10, (105) 1x7, 1x6 and 1 drop set: (105)1x6 > (75)1x10 > (60)1x12
3 Bicep Curl (50) 1x8, 1x10 and 1 rest /pause set x6, x3 x2
4 Face Pull (70) 1x12 , (75) 2x12 and 1 mTor activation set x5
from warm-up to finish = 45 minutes
Monday, November 27, 2017
workout - Hard Body Training for Women - week 6
1 Box Jump 3x10
2 Squat (185) 6x3
3a Eccentric Squat, 6 sec negatives (145) 6x3 , rest 30 sec
3b DB Jump Squat (55) 6x3, rest 90 sec
4 BB Hip Thrust (185) 1x8, 1x7, 3x6
From warm-up to finish = 60 minutes
My latest Instagram win was a brisket 8 pack sandwich kit. 2 tubs of chopped, smoked brisket, sauce and sandwich rolls delivered right to my door. We had them for dinner one night and there was a lot of meat leftover. So, I threw it in the slow cooker the next day with some beans and stewed tomatoes. I didn’t even add seasoning because the meat was so flavorful. This was probably the best chili I’ve ever had!
FYI if you aren’t aware, today is Cyber Monday. Get $20 off your order of $100 at Biotest with code GET20
You’re welcome! 
4 Likes
Nice log! A lot of really consistent work in here. Conditioning, and great food. Do you plan to stick with Christian’s Hard Body program? It seems to work really well for you. Nice way to progress weights, work on body comp, conditioning.
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Thank you.
I’m not sure what I’ll do after I complete this program. I will likely follow his “Best Damn Workout Plan for Natural Lifters” for awhile again to change it up.
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Tuesday, November 28, 2017
workout - Hard Body Training for Women - week 6
1 Circuit
Leg Curl (75) 3x15
Leg Ext (80) 3x15
Walking Lunge (20) 3x30
2 Circuit - 5 rounds
Bike Sprint 1 minute
Body weight squats x30
Vertical Jump x10
This day on the program is deceptively challenging. When your legs are spent from squats the day before, even body weight squats are a challenge.
from warm-up to finish = 56 minutes
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@ Hard Body Training for Women. At circuits, and progression. I think it’s a good way to be efficient with your time, and hopefully not get too beat up in the gym. I’m also in my 40’s. We tend to think more about avoiding injury. Keep going!
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Wednesday, Nov. 29, 2017
Thankfully, saw this article on Monday. I’ve totally been doing the Push Press like a shoulder press but just dipping a little to get momentum. Incorrect grip/position and not truly using my hips and legs to drive the bar up.
So, today was my first attempt at trying to do these correctly. It’s going to take me a minute to get this down. The grip is very awkward (I’ve always avoided front squats because I wasn’t comfortable with the front rack position. And doing the crossing of the arm thing isn’t any better for me)
Today, on the reps where I felt I was finally doing them correctly, I could feel how much easier it was to drive the bar up. Last week, I had to drop the weight 5lbs because I kept failing. Today I was able to put those 5lbs back on. I failed on a couple of reps. But, I know it was because I was reverting back to bad technique and not using my hips and legs correctly. I feel like once I get this technique down, I’ll be able to progress more.
I need to work on doing the front rack position correctly. I can feel my shoulders are bruised from resting the bar with a knuckle digging right into my shoulder.
workout - Hard Body Training for Women - week 6
A Ball Slam (20) 3x10
B Push Press (105) 1x3, 2x2 - failed on my 3rd rep attempts, (100) 1x2, 2x3
superset:
C1 Eccentric Push Press (85) 6x3 , rest 30 sec
C2 Overhead Ball Throw (20) 6x8_, rest 60 sec
D T-bar row chest supported (70) 5x6
E Lat Pull Down w/ D-bar (125) 2x8, 1x7, 2x6
from warm-up to finish = 80 minutes
Thursday, Nov. 30
Today was just a mental cluster fck. It’s not often that I fail mentally (when it comes to my workouts) and give up. But, I 100% know that it’s PMS. Hormones are no joke guys! So, if your woman is more emotional during her cycle, cut her some slack! No woman WANTS to be a cry baby or a btch. But, honestly, you just can’t control those hormones sometimes. And nothing wants to make us punch you in the face more than when you make a comment like, “you must be on your period”. 
First, I made the mistake of getting on the scale this morning. I knew what it would say before stepping on. So, it shouldn’t have bothered me at all. Had I known I was PMS’ing, I would have stayed clear.
Second, I wore the wrong type of shirt to the gym. I usually wear a tank or sleeveless shirt so that I can move freely without my shirt lifting up and exposing my midsection that I am SO not fond of. But, it was really cold this morning and threw on a long sleeve, hooded shirt.
When I started to warm-up, I realized I couldn’t do my planned DB shoulder presses or lying tri extensions without my shirt lifting up. And I knew I wouldn’t be able to do my Lat Pull Down Circuit either. And that’s all it took to derail me emotionally this morning.
I was stunted by not being able to do to my program. Now, a normal, emotionally stable me would have been able to just adapt and choose some other exercises where I could keep my arms down and still be able to get something in. But, honestly, I could barely keep my eyes from tearing up. The more I thought about not being able to do my workout and what a stupid reason it was, the more mad & upset it made me. I HATE missing a workout. (This is the point I realized it was PMS). I walked 10 minutes on the treadmill and bagged it. 
Now my goal for today is just to NOT let this spiral into an emotional day of eating. I’ve been making a point this week to keep sugar low and calories within my goal range. I don’t want to blow it today over something so f’ing stupid!
5 Likes
As you get more comfortable with the Bar in a Push Press position, and get more comfortable doing Fronties… You might like these, especially since you like circuits. It’s a Crossfit move, but I do them a lot as a warmup exercise, or for conditioning/ get my heart rate up.
Amen, Sister. Haha. When I was young, I thought PMS was a joke. An excuse for being grouchy… until I hit my mid 40’s and experienced it. I realized that I’m going to want to either pick a fight or cry about something about a week before. ERG! I’ve always been on such an even keel. I mostly feel great, am happy nearly all the time, so it’s been really unsettling to realize that my hormones can mess with my emotions. Hang in there.
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This video has helped me, hope it helps you too.
Its for front squatting so disregard what you dont need but some good tips for proper rack position.
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Yes, I’ve done Thrusters (and rarely do them because they kick my a*s! lol) But, yes, I’ll give them a go when I get this front rack position down.
This! Exactly!
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Thank you SO much! This is super helpful. Even makes me want to start trying to front squat. And omg he’s great! I’m going to stalk his website and other videos now too. 
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Friday, December 1, 2017
I made it through yesterday without drowning my sorrows in sugar. Yay!
Dinner was Wild Scallops, Artichoke and Broccolini.
workout - Hard Body Training for Women - week 6
Circuit - 7 rounds
DB Farmer’s Walk - 150lbs
Box Push - added 25lb plate
(Too cold outside for sprints. No sled at my gym. So, I just use one of the wood boxes and push it on the area that has carpet)
Treadmill Walk - 10 min
From warm-up to finish = 49 minutes
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Brian is a fantastic resource! His videos are so easy to watch, entertaining and easy to put into practice.
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Whewwwww!
There goes! Cant tell you how many log posts I have documenting getting my butt whooped by Aunt Flo. Cramps straight from Satan himself, excessive sweating, I want sweet stuff, face full of acne, I hate everyone, I just want to cry to my Husband about absolutely nothing. Espeacially the first two initial days.
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You’re welcome! Brians an awesome dude. Also i love front squats apart from the crushing of clavicles and lack of breathing lol
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Saturday, December 2, 2017
workout - Hard Body Training for Women, week 6
1 Power Clean from Hang (70) 5x5
2 Circuit - 3 rounds
DB Lateral (25’s)x5
Box Jump x10
Overhead Ball Throw (20) x10
Broad Jump x10
Ball Slam (20) x10
3 Circuit - 4 rounds
Row 250m
Push-ups x10
From warm-up to finish = 80 min
I actually had to shorten the circuits today due to lack of time. I was still there 80 minutes from warm-up to finish. I took longer than usual to warm up I think.
Monday, December 4th
I’ve decided to stop the Hard Body for Women Program for now. The last few weeks have you working at 95 & 100% of your 1RM and doing 2 or 3 reps. And the final week, you test maxes. I don’t care about those and I just feel working at a lower weight and a bit higher rep range will better suit my goals right now.
workout
warmed up with some leg extensions and then played around a little with trying the front squat with just a bar. Awkward AF then did some back squats. I’m going to try the front rack position the next time I do the Push Press.
1 Box Squat (135) 1x10, 1x6 (155) 1x8, 1x6 and 1 mTor activation set x4
2 Let Extension (75) 2x12, 1x10 , drop set x10 > (60)x6 > (45)x10, then just did a bunch at (45) using rest/pause
from warm-up to finish = 60 minutes
Tuesday, Dec. 5
1 Step Up Singles 3x10 ea
2 RDL (95) 2x10, (105)1x10, (115) 1x10
3 T-bar chest supported (70) 1x6, 1x8, 1x7, 1x6 drop (45) 1x10
4 Bicep Curl BB (50) 1x8, 1x7, 1x6 drop to (30) and did a bunch using rest/pause
from warm-up to finish = 55 minutes
2 Likes
Wednesday, December 6, 2017
workout
1 Push Press - spent some time practicing the front rack position on these just using the bar. Then did a bunch of sets x3 @ 65lbs. The grip felt better than the 1st time thanks to that video @duketheslaya
Just going to keep it light and practice getting the feel of the grip and doing the dip correctly. Had a nice bright red mark across the front of my white neck.
2 Reverse Hack Squat (90) 1x10, (180)1x10, (230) 1x6 and one rest/pause set x6, x3, x2
3 Leg Press (180) 2x15, 1x20 with rest/pauses
4 Muscle Snatch (60) 1x6, 2x5
from warm-up to finish = 69 minutes
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