Good job on the bench, but don’t you feel that it would be better to focus on one lift rather than doing incline and decline variations as well? If getting stronger is your goal then you may be better off checking out something like 531 which is basic but effective.
Feel free to ignore but you do seem to be doing a lot of volume and I’ve always found the less is more approach works better for me.
Holy crap - your workout yesterday must have been killer! Did it make you sore?
Btw, thanks for the compliment on my pic on the previous page :-p
I’m thinking about starting a blog, but we’ll see. The 8 week challenge really took it out of me time-wise, so I need a little break for a few weeks 
Still hitting the gym, but not recording it all right now.
I usually only focus on the bench, I don’t need ANY other chest exercise like the DB press, incline, decline. But that’s how my grandfather trains so I’m just going to do it until I train on my own again. It’s a lot better just to say whatever with him, but due to the excessive chest exercises, I did do low volume on the shoulders and triceps. Hopefully we can shave off that extra fluff, I whole-heartedly believe less is more with working out.
I was looking into the 531 routine; when I go back home in the 2nd week of August and train on my own again, I’ll probably start doing it.
Redhead, I take glutamine so I don’t really feel much. As long as you’re going to the gym is all that matters 
Today was my first time doing RDLs, so feedback will be appreciated
RDLs
Bar x 15
95 x 12
115 x 10
135 x 5
135 x 5
135 x 3 **
Pendlay Rows
115 x 1 x 2
Rows
Bar x 15
95 x 3
Weighted incline sit-ups
25 x 15 x 3
P.S. Don’t look at my belly I gotta low carb again haha
Nice training! That is a lot in one workout. And I agree with what Cal says re: the incline and decline.
I still love that you workout with your grandpops! That’s awesome. Just being nosy, so feel free to ignore, but is that your basement gym that you workout in?
I also take glutamine pre-w/o. Glutamine and coffee FTW!
Oh snap! Missed the RDLs - they looked pretty good actually, but I’ll let the pros weigh in on form and such.
They actually have a ‘lanais’; it’s basically a covered porch almost. It’s hard to explain, but that’s where he has his gym. And at night, it reaches 90 degrees… eww.
It’s nice to work out with him but I like to be in control of things, especially my workout. So it’s hard to do all the exercises that he wants, but he’s so happy that he’s working out again and loves to work out with me, it’s hard to try to take control. So I’ll just do the exercises and fill up on supplements
I need to have more caffeine… coffee doesn’t make me hyper or anything, I often drink that before I go to sleep but it is a great fat burner, especially before a workout. I think I’m going to start doing that pre w/o. Thanks for the reminder.
You are a pro Maschy haha. I did get some feedback already to look up though… I don’t know what’s wrong with me and looking down. And to start my deads from the floor. I’m going to start rack pulls to make that step a bit easier.
Nikki, your form is pretty good, though for rdl’s you want to keep knees bent a little just like you did, but when you lower the weight, you want to bend at the waist only. Keep knees locked in the bent position. Keep lower back slightly arched, and if you keep everything tight you will feel a good pull in the hamstrings. Like squats, you also want to keep your head up or at least neutral. As you descend, keep the bar close to the shins.
If performed properly you most likely wont be able to go all the way to the floor, probably just past the knees. You’re doing pretty good though, so keep up the good work.
Thank you heracles, it’s nice to have all the steps I need to do laid out like that. I’ll definetely do that when I practice them again Thursday.
Those squats def improved Nikki. Good for you for keeping an open mind and wanting to improve. It’s not always easy to swallow but the results are always worth it.
Thanks, I took everyone’s advice and got a good squat out of it. I’m grateful for all the help that I got. Advice on my form or routines are always appreciated.
squats definitely looked better, have you thought about squatting in flat sole shoes…chucks are bad azz…
RDLs, bend at the waist only…keep your head and chest UP!..really get your butt back like your trying to touch it to the wall…if you have to drop the weight to practice form, it’s ok!! I have a vid of Rdls from last week in my thread…
Lil Power, I think I’ll do that tomorrow. That does sound bad ass… I don’t have REAL chucks, just the generic version but I’m just happy that I brought them on the trip. I know some people squat without shoes too… my lazy ass might do that too.
I’ll look up your vid in a few MiM, thank you.
Pull workout tonight
I have a new best friend for pre-wo: coffee, glutamine, creatine (thanks Maschy). I was absolutely on fire tonight so “don’t touch me now, you might burn yourself.”
Leg Curls
20 x 15
30 x 12 x 2 (2 more reps than my PR)
Assisted Chins
5, 7 (last time was 4,4)
4, 2 negative chins
*I am not to be known as Nikk or Nikki any longer… call me Rocky 
)
Lat Pulldowns
45 x 15
50 x 12 x 2
60 x 8
Facepulls
20 x 15
30 x 12 PR…
40 x 15 on top of PR
BB Bicep Curls (I hate biceps but here goes)
15 x 15
25 x 10 x 2
Calf Raises
45 x 20
95 x 20
117 x 20
“I’m killing it baby so call it a crime.”
You are a machine when it comes to getting a workout done! You always have so many exercises in one workout, go you!
Love the quote
great workout Nikki it’s raining PR’s. And I squat and deadlift barefeet. I feel more balanced and grounded.
Thanks ladies. I know, everyone is doing so well reaching PRs, I gotta keep up.
I think I’m going to try barefoot next time, but I did love working out in my generic Chucks. Barefoot will be more fun though.
Workout today was awesome, tried BW dips for the first time and got another squat PR. I swear, coffee and creatine/glutamine is like crack.
Squats
Bar x 10
115 x 5
145 x 5
165 x 1 x 3 PR
Single leg Leg Press
90 x 10 each leg (only one set)
BB Plie Squats
Bar x 20
95 x 15
Dips
BW x 5
BW x 3
Hanging Leg Raises
10 x 3
After today, I’ll only post videos of my PRs, I think I pretty much got the form down.
But here’s a vid for good measure. And I have my PR taped but Youtube doesn’t want to process it. Actually, Youtube is acting crazy so I’ll upload both from my laptop. Stupid internet…
Okay that first vid was 145 x 5.
This is my PR.
I look terrible but the weights are beautiful.
Oh and my low carb isn’t working… mainly b/c I’m eating carbs so don’t look at my tummy
Nice work on the PR squat, it’s definitely improved, now just get some more depth 
Definetely, I’m going to squat barefoot next b/c my shoes weren’t stable so I’m hoping that’ll help with depth…
But it’s improvement