N8tives Strength Lab

Training Training Logs
1

About me, I’m a 43 year old female, that wants to stay strong and be hard to kill! I’ve lifted for most of my adult life and stayed reasonably healthy in the process of leveling up every year.
I have a full time job that supports my ranching habit. The last couple of years i have been sporadic with lifting and what “program” I was following, but getting back into the swing of things again and grinding out the work.This isn’t to say i wasn’t lifting it just wasn’t more than three times a week and I found myself changing what I was doing all the time.

As of late, I’ve been doing basic stuff, chest/triceps, back/biceps, legs/shoulders… rinse and repeat.

Not planning on adding old workouts or anything boring like that. I will try to be accountable and add my workouts the day I do them to keep that accountability part going.

I have a garage gym with most everything I need. Racks, plates, db’s, cable machine, rings, dip station, hip sled and DL bar. Also have some cardio stuff, treadmill, rower, and stationary bike. I’m sure I missed some equipment, but think I’ve hit the highlights.

Todays workout looked like this:

1a. Bench
115 x 4, 135 x 4, 155 x 3, 155 x 3, 155 x 2, 155 x 3
1b. Skulls
10s x 8, 10 x10, 15 x 6, 15s x 6, 15s x 6, 15s x 6
1c. Abs crunches

2a. Db press
45 x 4, 55 x 4, 55 x 4, 55 x 4, 60 x 4, 60 x 6
2b. Kick backs
45 x 4, 45 x 4, 45 x 4, 45 x 4, 45 x 4, 45 x 4
2c. Abs flutter kicks

3a. Incline Flys
35 x 4, 35 x 4, 40 x 4, 40 x 6
3b. Bench dips
45 x 8, 45 x 8, 45 x 8, 45 x 8
3c. Abs HLR

9 Likes
2

1a. T bar row - 80 x 4, 90 x 4, 100 x 4, 105 x 4, 105 x 4, 105 x 4
1b. Hammer curls 35 x 4 (6 sets)
1c. Ab rollouts x 10 (6 sets)

2a. 1 arm t bar row - 45 x 4, 55 x 4, 55 x 4, 55x 4, 65 x 4, 65 x 4
2b. Chins x4 (6 sets)
2b cable crunch ( failure x 6 sets)

3a. Straight arm pull down - 150 x 10, 165 x 8-10 ( 5 sets)
3b cable curls - 150 x 10, 165 x 8-10 (5 sets)
3c. Decline situp 6 sets x 10

My cable machine is maxed out…

4a. Serrates- 55lbs x failure
4b. Concentration curls - 30lbs x failure

7 Likes
3

2 miles with a 45lb ruck. 39 minutes

6 Likes
4

Today looked like this:

Legs and shoulders 6 x 4

1a. Squats 115 x 4, 135 x 4, 145 x 4, 165 x 4, 165 x 4, 165 x 4

  • Working in proper form and depth*
    1b. Lateral raises 25 x 4, 30 x 4, 40 x 4 (4 sets @ 40lbs)
    1c. Crunches 6 sets (failure)

2a. Front squat 115 x 4 - 6 (sets)
2b. Biceps kissers 25lb plate x 6-8 (6 sets)
2c. Leg raises x 6 sets (failure)

3a. Hip sled 4 sets (failure)
3b. Front raises 30 x 4 sets (failure)

Always takes me a bit to really get moving first thing in the a.m. I like to wait until later in the day for my workout but got a busy day lined out, unloading hay all day and loading a old truck up that I sold. This is a round about way of saying I’m getting older and it takes a bit to get going for the day, :laughing:!

5 Likes
5

Took yesterday off but did run a mile on the treadmill in the evening.

Today looked like this;

3x 10 chest and triceps

1a. Bench 95x 10, 115 x 10, 135 x 8
1b. Rope pushdown 90 x 8, 105 x 10, 120 x 10
1c. Ab rollout x 8 to 10 (3 sets)

2a. Db press 35 x 10, 40 x 10, 55 x 8 (missing 45 and 50 in my set of db, so big jump)
2b. Kickbacks 35 x 8 (3 sets)
2c. Ring Hlr x 8 (3 sets)

3a. Flys 30 x10, 35 x 10, 40 x 8
3b. Skullz to a narrow grip push 10s x 10, 15s x 8, 15s x 8
3c. Rope pulley crunches x 15 (3 sets)

4a. Push-ups one set to failure
4b. Tate press one set to failure

Cardio later today

4 Likes
6

Ruck 2 miles with 45lb vest 36 minutes!

Stoked about that time and weight!

3 Likes
7

3 x 8-10 back/biceps

1a. Pull-ups x 10, 10, 10 (last couple reps I had to use a band
1b. Hammer curls 25 x 10, 25 x 8, 25 x 9
1c. Crunches failure -III

2a. Bent over row 95 x 10, 105 x 10, 115 x 10
2b. Chin ups x 10, x 8, x 10
2c. Leg raises 10 x III sets

3a. Chest supported db row 30 x 10, 35 x 10, 40 x
3b. Bb curl bar x 10, 55 x 8, 55 x 8
3c. Flutter kicks failure III

3 Likes
8

Tonight i got a two mile run (run is a strong word) on the treadmill. Real snowy, muddy around my place. Be nice to run outside again one day!
25 minutes…

3 Likes
9

2/25/25 Tuesday

Legs/shoulders
1a. Squats 95 x 10, 115 x 10, 125 x 10. Again working on depth and form
1b. Military press 55 x 10, 65 x 10, 75 x 9
1c. Rollout 3 x 10

2a. Side lunge bw x 10, kb x 10, kb x 10
2b. T bar press 35 x 10 (3sets)
2c. Cable crunches x failure

3a. Front squats 95 x 10, 95 x 10, 115 x 9
3b. Front raises 20 x 10, 25 x 10, 25 x10

4a. Hip sled 1 set to failure
4b. Shrugs 1 set to failure

4 Likes
10

My brother trains legs and shoulders together, i honestly don’t know how you do it. Legs takes every bit of my effort

1 Like
11

It is brutal thats for sure. But i always feel like a badass when I’m done! Hahaha

1 Like
12

Evening stuff;

2 miles on the treadmill. Little faster than last night… 24:45

My legs are possibly crying… once I get the feeling back in them, I’ll be fine. Haha :smile:

3 Likes
13

This morning I did the 300 workout

Pullups
DL
Push-ups
Box jumps
Floor wipers
Clean and press kb
Pullups

24 minutes and change

2 Likes
14

Had to travel to sunny san diego, aww shucks. My boy did a thing in the military and I was honored to get to watch him graduate an intense training pipeline!

When I was there, I went to war house gym. Hit chest and didn’t keep track of sh!t. It was perfect, got to do some exercises that aren’t typically available to me and had a great time. Did a ton of walking around the pier and the beach.

Today was shoulders…

5 x 5

  1. Military press
  2. Front raises
  3. Lateral raises
  4. Swimmers
  5. Shrugs with BB, Front and behind back.

Went for a 1.3 mile hike with dog’s since the snow is melted and it was a gorgeous day in MT.

3 Likes
15

Did a quick run outside this morning. Nothing earth shattering here, just a nice pace for me.
1.5 miles

The road is nice and dry, and it was great to not be on the treadmill! I’ll take it.

Gonna hit the gym later today, going to hit back!

2 Likes