Nikki, on that bench, you gotta keep tight…so tight someone shouldn’t be able to walk up and push off that bench. I actually wear a belt when I lift, just so I have something to push me air against and remind me to keep tight - all over, from traps to the heels. Once I learned what tight really meant, my bench progressed fast.
Great job on the chins!
Thanks Power. I’ll try my best with the being tight thing.
And thank you LS, I can finally get off the assisted machine 
nice chins girly! very jealous. and you got a lot of work in there. I wouldn’t feel upset for missing out on a few moves unless you spent your time flirting in there…
Distractions? What distractions?
Heh I’m always talking and flirting in the gym, but it usually doesn’t make me forget body parts.
Haha Plucky something like that.
Did Push today.
Tried something new with squats.
Got out of the squat rack and did deep squats… I hope. I know I got lower than I can with the rails, but does it qualify as a deep squat?
Anyway, really felt them in my glutes and did high reps from 95-135 lbs, got around 5 reps with 155 and did 175 lbs in the rack so I don’t collapse to the floor from the lack of a spot
Followed by front squats that I did outside of the squat rack. It was awesome and my quads and glutes felt those deep squats like never before.
Hmm, moving on moving on, nothing major for quads. Did unilateral leg extensions to work on this right leg, then did FST-7 leg press.
Okay, chest.
Bench presses looked good, +2 rep PR of 85 x 12.
I worked chest with ATG squat so he spotted me with 135. He ended up helping after I got the first rep, but I’m just trying to keep that 135 x 1 fresh (I’ll get a vid of it Friday since my camera’s memory was full). Tried 145 (cuz I’m greedy) and told him not to touch the bar unless I look like I’m near death, then the BB just fell on my chest so I’ll get that 145 someday, but not today.
Eh what else? Got BW+25 x 8 for dips. A guy walked behind me and said “This girl is hardcore. That’s more than I can do.”
I’m a compliment ho.
Anyway, nothing else to report. Did decline and incline flys just cuz ATG does them and I don’t mind new stuff. He also showed me how to do cable crossovers correctly… oops. I wasn’t far off he said, he told me that it’s the same movement as flys sorta.
He’s a little slavedriver too, made me superset triceps and calves, adding drop sets and static holds where ever he wanted just to see me squirm.
Oh shit, I work shoulders on chest day, don’t I? Well, didn’t do that. I’m really trying to move shoulders to another day, I’ll see how I can change my schedule.
Good depth, push your knees out. And tell the guy who complimented you that he’s embarrassingly weak.
Yeah, I seem to forget to push the knees out… hmm.
Haha poor guy, he’s a middle-aged gent.
And poor me for being embarrassingly weak
Middle aged means its okay to be weak?
No I meant middle-aged like he likes to talk.
All the 35+ guys like to talk to me and say how “strong” I am.
Ah yes, the distractions…meanwhile that guy’s eyes are saying, “Again Mistress Mascherano?” Yes, lil one, again…
Great work on the chins - and yeah, nice deeeeep squatting.
Agreed on the keeping things tight on the bench - but really, doesn’t that go for just about every lift?
Great work in here Nik, keep it up!
very nice depth on the squats
yeah! on the bench PR
and damn fine dips…
next time poste a vid for ATG so we can critic his form too
Pull workout was okay today. Finally hit all the body parts that I was supposed to (hamstrings, back, rear delts and biceps) and seeing a lot of strength gains, but today was just too frustrating to write much right now.
Thanks to Bobbi, I saw that I was doing “pull-ups on parallel bars” or something like that. Not chins. I tried doing chins on the wide grip bars, but… well, they’re too wide so it was an unsuccessful rep. But I did 5 of those “neutral grip pull-up” thingies today in a set today. The other sets were in the 3-5 range.
So I give back the compliments I got for those “chins”.
Laterz
u’re tripping. neutral grip is fine. doing 5 is definitely worthy of mucho compliments.
I find them harder then chins.
Thanks, I felt bad… like I deceived (??) everyone and my journal 
Yeah, I worked out today. Wasn’t feeling the squats today though 
That was a first.
I don’t know if my head just wasn’t in it or because my hamstrings are sore.
First time I got DOMS in my hammies in a while, I guess I did well on the SLDLs yesterday. Next week, 115 for SLDLs will be nice.
Anyway, quads still need to grow whether I liked the back/front squats or not, so I just murdered my quads on the extensions, leg press and hack squat. Still doing some unilateral work, it’s so obvious that my left is stronger than my right tear
Followed by chest, a couple sets of flat bench (someone wanted to bench too, so I just let him have the bench)so I moved to HS, incline and dips.
Shoulders was shitty, except tried leaning lateral raises for the first time. Not bad.
Then tricep pushdowns and decline skullcrushers. More tricep work would have been nice, but I needed to shower.
Then I had Qdoba and frozen yogurt… I feel like a glutton right now so I might do some cardio at the gym in a couple hours.
Fuck, I’m full.
Nothing sits like lead in ma tummy like pseudo-Mexican food. Cardio might help, and I’m usually the last person to talk up cardio.
I’m with N. – neutral grips are harder than chins.
I’m probably the last to talk up cardio, since I didn’t do it 
I’ll let nature (and the surplus calories) take its course on my thighs, whatever.
Tonight, I was supposed to be good for dinner.
Corned beef, rice and cabbage.
Good stuff, eh? All healthy and shit.
When the water for the rice came to a boil, I got a cup of rice out and it was littered with weavels. I think I even saw 2 weavels mating in the container of rice.
I have to take the rice back tomorrow. I had to go to the store anyway since we only bought groceries for Saturday through Monday.
So I bought pizza
It was a lot of pizza too.
Just about a whole medium thin crust pepperoni.
But I’m just thinking of it as fuel for my workout tomorrow.
Yeah, I can keep telling myself that.
Anyway, gym class today.
Finally getting to the end of the machine orientations.
So I did chest and triceps.
I just about gave everyone a heart attack when I put 50 lbs on the bar to bench.
The coach ran up to me to make sure I knew that it was 95 lbs. She thought I was being too ambitious.
Then the whole class surrounded me as I did 95 x 12, the coach confirmed that I was okay and had good form, then everyone went on their merry way.
Followed by incline bench, chest press machine, dips [didn’t show off with the weighted dips… today ;)], tricep pushdowns, skullcrushers, and close grip bench press.
Probably will do 1 or 2 tabatas tonight.
Tomorrow, no deviation from the plan. I’ll eat the weavels if need be… ugh.
Weavels are good protein…yeah…
Bugs eweeeeeeee!!!
nice 95 x 12 bench, always love spectators when lifting.