cool on the new PR and congrats an reaching so many goals within 6 months!
those new goals are rockin - can’t wait to see you bust right through them 
Thanks Nim!! Love your new Avi!!
Cardio~ I had meant to only walk since my legs were a bit sore and I only wanted to get some blood flowing BUT I cant seem to just walk.
Approx. 5 miles of trails and hills and road. I went between walking and running all the way there, ending with a run up ‘my’ summer hill (its the towns ski hill) and then I ran the rest of the way home becasue I was in danger of being carried away (or eaten alive) by massive hungry blackflies. Apparently they like sweaty ladies. I am SO not used to running that much. Tomorrows workout is gonna hurt. I also need new shoes.
Now I am going to go clean out and plant my veggie garden Hopefully the rain holds off!!
Glad to see you back here posting again. You’re training looks awesome and so do you!
Thanks Nadia
Deads to knees~
3x125
3x150
3x175
3x175
3x185x4
Incline Bench~
6x95
6x95
6x95
6x95
I either turned into a weakling overnight or those are tricky little suckers.
suppersetted the above with
Dips
5x5 at body weight.
Deadlifts (was supposed to be rack pulls but I dont have my rack yet. Its coming tho!)
4x140
4x165
4x185
4x185
3x215x4
ugh. burnt.
lunges~
(said to do 5x5 so i figured that was for each leg so I decided to take my BB outside and do walking lunges.)
10 walking lunges X5 @95#
(should have went heavier but I was worried about getting the weight off my back since I was tired…but guess what?? Outside you can just dump the weight in the grass!!! That was fun!! Next time I will try for more
abs will have to wait till tomorrow. Daughter wanted to show me her collection of creek ‘friends’. She wants to have an amphibian stand this summer, LMAO.
Note~ struggled with the weight a bit today…decided to weigh myself as it has been about a week and at the end of the day after dinner I was 131. I usually go up 5 pounds or so throughout the day so I am thinking I might be dropping weight a bit to fast. I will check tomorrow a.m. and see. Maybe I have to start eating more.
Also I did my workout as soon as I got home from work so I was hungry starting out…maybe not enough in the tank.
Felt good anyways!
Glad to see that you’re back Looking strong and sexy!
Training is looking pretty solid. Keep killing it!
LOL about your daughter’s creek friends… my sis and her hub have a creek in their yard and everytime our nephew visits their place she has to wash his clothes because he plays in the water looking for salamanders and frogs and fish, etc. At least they’re doing that rather than sitting on a couch playing video games, right?
Wow, wow, wow!
I’ve been reviewing your training and I must say… YOU ARE A FRIGGIN BEAST!! (you know, if beasts were still sexy and feminine and all)
Seriously though… You’re killing it in here! You power clean and front squat are almost the same as mine 
What areyou dropping weight for? (sorry if I missed it) cause in that “meh pipes” picture you already look fantastic
1/2 hr incline treadmill. Weighed in at 128 this morn.
gregron~ thanks a ton for the training props!! For 2 years when I first started training I didnt have a way to get the weight up to squat and stuff so I had to clean it up all the time. I got pretty good at it! Most times if the weight is under 125 I still just clean it. I am shedding the fatz becasue I am in a friendly comp. to see who can end up with the best abs by June 22d :D. Wish me luck 
Veggie~ you are SOOO right! I would rather her play in the mud all day So cute to watch
[quote]coyotegal wrote:
gregron~ thanks a ton for the training props!! For 2 years when I first started training I didnt have a way to get the weight up to squat and stuff so I had to clean it up all the time. I got pretty good at it! Most times if the weight is under 125 I still just clean it. I am shedding the fatz becasue I am in a friendly comp. to see who can end up with the best abs by June 22d :D. Wish me luck
[/quote]
ahhhh I see. Good luck on the competition then
any ab progress pics?
Ooh lala I have to read the workouts in more detail. But I’m loving the pic mama!
Oooh you’re doing the Superman complexes. Lovely!
Your power cleans and stuff is incredible! As well as everything else. Your training is stellar and I’m loving the hard work.
gregron~ my starting pics I did post here a couple pages or so back. I havent taken any updated ones really. Besides the fat burning fairy seems to currently be to busy with my ass to bother with my poooch. 
Nikki~ I did one workout out of the superman thing. I didnt like it at all. I am doing a run through Sheiko #29 right now. Week one is in the bag!
Bench~
5x75
5x95
4x105
3x115
3x115
2x120
2x120
3x115
3x115
4x105
6x95
8x75
flies~
10x5 with 20’s
Squats~
5x95
4x115
3x130
3x130
3x140x5
was supposed to do GM’s but I had places to go and people to see.
Notes~ I dunno if I set my bench and squat to low but I flew through this day. I did read other people saying the bench did not feel all that challenging in #29.
tomorrows my long day at work so I wont be doing anything.
Squat~
5x95
4x110
3x130
3x130
2x150x5
Bench~the lighter weights make me all sloppy, lol…its like the heavier the better because they push me into a tighter position.
5x75
4x90
2x105
2x105
3x120x5
Flies
10rx5s with 15’s
supersetted with~
pushups
10rx5s
Front Squats~ (these were supposed to be broken down into different sets like the squats above, but I wanted to try and hurry up a bit, so I just did all the reps at once for each weight percent. Also I started with 95 instead of 85 like I was supposed to. )
6x95
6x105
8x110
Goodmornings~
5x95
5x95
10x95 gitter done gitter done…
5x95
Feels weird to be training according to %'s. I feel like for many of these lifts I am not working hard enough. I know things will get harder with this program and I will be biting my tongue then, but for now it feels strange.
Eats were healthy today, but not very much. I had 5 egg whites with 1/2 cup of oats and 1/2 cup of blueberries around 12:00, a grilled chicken breast with 1/2 avocado and some cucs around 3:30, supper was asparagus greek salad and a sparerib, and now I am having a protien shake with blueberries in it. If I get hungy tonight I will have some apple and peanut butter or something.
Good day
Training was shit today, my mind was in the wrong place I guess. I forgot that the first set of deads was supposed to only go up to your knees and that the last round of deads were supposed to be rack pulls 
This might explain the fact that I couldnt get all 4 of the very last sets of deads.
Anyways
Deads
3x125
3x150
3x175
3x175
2x185x4
Bench
6x75
6x95
6x95
6x100x4
Flies~ 10x5 with 15’s
Deads~
4x140
4x165
4x185
4x185
4x200
4x200
grip slipped a bit on the last rep on the way down and i was trying not to let go and I felt my lower back twinge a bit so I called it quits. No sense pushing, it hurts a bit but I can tell it will be gone in a bit as long as I leave it alone.
Today was horrible for eats and water. I had some broad come down to ‘train’ me since its in the budget for new stores opening. I think they forgot that I have already been up and running for 2 years. And she is nasty…scared 2 of my customers away! Anyways, I didnt get the time to eat right and drink enough water. Until 6:30 all I had eaten was a hard boiled egg, some tilapia, some grilled peppers, and a coffee. Not enough for this chick thats for sure.
Supper was meatloaf and veggies. I also scarfed down 1/2 an avocado and a mini can of tuna and a liter of water before my work out but…
127 on the scale this a.m.
work has been crazy This week alone I work 58.5 hrs (booked ones) and I dont see light at the end of the tunnel for about 3 weeks
That broad better button it tomorrow!!
your still moving some serious weight.
I forget that I have like 50lbs on you. fml
Take care of yourself, gf.
Thanks Mim
SO todays the first day I did any training since Wed. as I hurt my back being a dumbass and pushing myself when I was way to tired and being stubborn. I feel completely better today but I think it will be safer to finish the week off with lighter workouts to be sure. I have to be able to lift heavy at work, so I absolutely cannot chance hurting myself again becasue I wasnt completely healed.
Anyways today I did~
20 min fasted incline LISS
and then tonight I did~
4 sets of the following:
10 DB thrusters with 15’s
10 pushups using the DB’s
20 walking lunges with a hammer curl at the bottom of each
rest 30 sec repeat…
and then I went for a run about 25 min.
I got cramps half way through!! I HATE that, lol.
Did you know that I read that running can help make the lower back stronger?
Been meaning to try that running crap. I really want to, just being a pansy lol
But maybe that 25 minute run was good, huh?
Sorry about the back, take care of it. I lift moderately heavy things at work too and I have to consider that when training.
[quote]coyotegal wrote:
and then tonight I did~
4 sets of the following:
10 DB thrusters with 15’s
10 pushups using the DB’s
20 walking lunges with a hammer curl at the bottom of each
rest 30 sec repeat…
and then I went for a run about 25 min.
I got cramps half way through!! I HATE that, lol.[/quote]
sounds like some legit conditioning work!
Hows that little comp coming along?
Hope your back is feeling better. That’s tough when you have to lift at work, so you can’t always lay off like you need to. Learning to be purposeful and back off when something feels wrong is always going to be a good idea.
Lots of hard work in here. Those are some heavy DLs for reps up there.
Nikki~its hard sometimes to convince myself to run too, lol. I have been trying to do more stretching for my back too, I had been ignoring it and my whole body is pretty tight right now which may have helped in hurting my back.
Gregron~ 2 weeks left to the day. I was thinking of doing a round of PSMF but I dunno…then I might come in looking really soft? But I would have 3 days left to carb up? I have no experience with stuff like that tho so it might be a bad idea to mess with it…
here are some pics for comparison…I weighed in at 126 today, still LOTS of fat to get rid of before I have any 6 pac, lol!!
puff~ you are so right, and usually I do but that night my head was in the wrong place You live and you learn right!! lol yeah I thought they were havy too I had no business lifting like that on a deficit tho…
.