Thanks Cal.
Hamstrings this morning. I’ll do back later tonight.
Jefferson Squats 70 x 15 x 3
RDLs 70 x 12 x 3
Weighted Glute Bridges 70 x 15 x 5
Bulg Split Squats 15 x 15 x 3
Heavy Resistance Band Hamstring Curls (with 6 lb ankle weights) 15 x 3
Lying Hamstring DB Curl 20 x 15 x 3
Ham ball roll-ins 20 x 2, 30 x 1
Back tonight
(Weight, Reps, Sets)
Negative Pull-ups 5 x 3 (5 second descent)
Inverted Rows 8 x 5 (30 second rest between each set)
Pendlay Rows 70 x 10 x 5 (30 second rest between each set)
Tabatas w/ Band (8 minutes total)
damn, double dipper. thought i got a lot done today.
have a cupcake, u deserve it.
Don’t bring your talk of food in here missy. I saw you guys still speaking of gyros… Damn I gotta get my ass to a Pita Pit.
Anywho, just did some accessory crap tonight. Inner thighs, biceps, triceps, traps, abs. I do inner thighs on accessory days b/c I don’t have the energy to do them any other days. So accessory day seems like a nice place to squeeze it. Plus I don’t like to only work small muscles in a session.
And I’m doing calves tomorrow with my push workout… I’m too lazy to do them now.
Oy, I’m feeling guilty for trying to get out of posting the workout so here goes.
Plie squats 15 x 15 x 1, 70 x 15 x 4
Ball Presses 30 x 5
Bicep Curls 15 x 15 x 3
Concentration Curls 20 x 5 x 3
Skullcrushers 15 x 15 x 3
Tricep push ups 10 x 3
Shrugs 20 x 20 x 5
3 1 minute planks
Weighted ball crunches 15 x 20 x 3
DB sidebends 15 x 20 x 3
I think that’s it.
Okay, hungry now.
Push workout
Box Squats 70 x 12 x 10 (First 5 sets 30 seconds rest, last 5 sets 15 seconds rest)
Floor Press 70 x 3 x 5
DB Press 20 x 12 x 3
HSPUs 3 x 5
Seated OHP (10 minutes doing 3 reps, 10 seconds rest method) First 5 minutes I used 15 lb DBs, last 5 minutes I used 20 lb DBs.
L-Raise 15 x 8 x 3
Alt. Front Raise 15 x 8 x 3
Single leg calf raises 30 x 3 each leg
I think my hard work is paying off…
I know your hard work is paying off Nikki - awesome shoulders 
Thanks N
Yeah, you look great.
What’s your reasoning behind doing 10 x 12 x 70 on the box squats? Usually you see low reps and high weights with so many sets.
Thanks.
If I had more weight than 70 than I would have done low reps, but 70 is the highest my at home weights go and I’d feel like it was a waste to do low reps with a light-moderate weight.
but 10 sets???
whatevers clever I spose…
Erm, I like 10?
Anyway, workout tonight.
Push/pull 70 lbs for 5 ‘laps’ or whatever. Each lap was 16 yards.
Average time was 2:14.
Then 100 BW squats, booty touched 7 inch box each time.
Pull today
RDLs 20 x 12 x 3
Weighted Glute Bridges 70 x 15 x 5
Band Hamstring curls with 6 lb weights 15 x 5 each leg
Hamstring Curl 30 x 15 x 10
Ball roll-ins 30 x 3
Played around with pull-ups and negatives and such. Probably 30 total?
Inverted Rows 10 x 5
DB Snatches 20 x 10 x 2, 30 x 5 x 1
Pendlay Rows 70 x 10 x 5
One arm rows 30 x 10 x 3
Lat pulldowns 15 x 3
Rear delt fly 15 x 5 x 3
Last night: Abs Circuit
20 incline sit-ups
20 weighted ball crunches
10 jacknives
1 minute plank
20 reverse crunches
20 bicycles
3 times
Today:
Push
Box Squats 70 x 8 x 10
Leg Ext. 40 x 10 x 3
Floor Press 65 x 3 x 4
Incline Press 15 x 15 x 1, 20 x 10 x 2
DB Press
20 x 12 x 3
DB Fly 8 x 40 x 1
Dips BW x 5 x 3
HSPUs 5 x 3
OHP (3 reps, 10 sec rest for 10 minutes) 20 lbs
L-Raise 15 x 8 x 3
Alt. Front Raise 15 x 8 x 3
Calf Raises 35 x 30 x 5
You are a training machine! Nice shoulders in that pic!
Thanks Greeny
Tonight:
Farmer Walks w/ 35 lb DBs 100 yards
-SUPERSET-
70 lb Push/Pull for 80 yards
Did that 5 times
Then DB complex because I’m a masochist.
20 lbs
DB Snatch x 6
DB Swings (both DBs) x 6
Upright Row x 6
Squat with Press x 6
Bent Over Row x 6
3 times
your shoulders look great!
oh and so does your ass in those shorts in your avi.
WAIT. YOURE A BABY. AHHHH NO NO NO haha.
you look good girl.
please tell me who said some shit about you not looking good?
I will personally deal with them. for real.
Hope your days are better now.
_Mel
you think your hard work is paying off?
me thinks you need to re-evaluate that sentiment. it is most DEFINITELY paying off. shoulders look great! i’m trying to decide if i like your ass better than your calves or vice versa…they are both nomable…quite a package you got going on there.
great work!
Lol thanks Mel. Days are better now, stupid hormones from my period had me mentally fucked.
Wasn’t going to work out tonight but my boyfriend is over here playing games with his friends which means that I’m getting no attention. So picked up some weights.
Accessory W/O
Curls
15x15x3
Concentration Curl
25 x 3 x 3
Crossover Curl
15 x 15 x 1, 20 x 8 x 2
Zottman Curl
15 x 12 x 3
Skullcrushers
15 x 15 x 1, 20 x 8 x 2
Tricep push-ups
10 x 3
Tricep Dips
15 x 3
OH Ext
30 x 8 x 3
Shrugs
40 x 20 x 3
20 DB sidebends
Seated Calf-Raises
70 x 50 x 2
Standing Calf-Raises
15 x 30 x 2, 15 x 40 x 1
Now I must say, I was done with my workout when I finished the sidebends. So I came here to post and read the most wonderful comment from T about my calves. So I decided to stop being a baby and worked my calves 
Gotta maintain the beauts, right?
Thanks T
<3
boyfriends at 18 is NOT something I miss from my “youth”. at all.
had to google crossover and zottman curls. love learning new moves from this forum. thanks for the info Nikki.