Thanks Buckeye!
Yup practice practice practice and shoulders shoulders shoulders!
Thats the plan!
Hurt my neck and bit and right between my shoulders became uber tight. Thats why the few extra days off.
Ok, so my neck is almost better. Following the layout of the program it should be back and shoulders then lower then chest and arms. What I am going to do in order to get around this neck thing and carry on is lower then chest and arms and then back and shoulders.
Weight this morning was 130 again.
Speed Squats
3x95
5x105x5
Back Squat
12x135
12x135
12x135
Leg press (first time I have ever leg pressed! It was fun! I have 3 sets instead of 2 so I could get used to things. Also the weight will go up quite a bit next time. These are kind of easy compared to squats!)
15x140
15x140
15x180
Leg ext.
20x50
20x50
20x50
RDL’s
12x135
12x140
12x145
these felt a bit off. Normally I look up when deadlifting and my neck wouldnt allow for that.
Seated leg curls (first time for these too! I like them!!)
20x50 (oops, was only supposed to fo 15)
15x60
Good mornings (subbed for laying leg curl…I was to chicken to figure out how to get bench set up.)
20x85
20x75
Felt great today!
I will be so glad when that knott between my shoulder blades loosens up so my neck will feel better!
Had a quarter roasted chicken with my lunch today. I so wanted to ask the lady if I could just have all the skins off the other chickens
Thanks Buckeye!
Yup practice practice practice and shoulders shoulders shoulders!
Thats the plan!
Hurt my neck and bit and right between my shoulders became uber tight. Thats why the few extra days off.
Ok, so my neck is almost better. Following the layout of the program it should be back and shoulders then lower then chest and arms. What I am going to do in order to get around this neck thing and carry on is lower then chest and arms and then back and shoulders.
Weight this morning was 130 again.
Speed Squats
3x95
5x105x5
Back Squat
12x135
12x135
12x135
Leg press (first time I have ever leg pressed! It was fun! I have 3 sets instead of 2 so I could get used to things. Also the weight will go up quite a bit next time. These are kind of easy compared to squats!)
15x140
15x140
15x180
Leg ext.
20x50
20x50
20x50
RDL’s
12x135
12x140
12x145
these felt a bit off. Normally I look up when deadlifting and my neck wouldnt allow for that.
Seated leg curls (first time for these too! I like them!!)
20x50 (oops, was only supposed to fo 15)
15x60
Good mornings (subbed for laying leg curl…I was to chicken to figure out how to get bench set up.)
20x85
20x75
Felt great today!
I will be so glad when that knott between my shoulder blades loosens up so my neck will feel better!
Had a quarter roasted chicken with my lunch today. I so wanted to ask the lady if I could just have all the skins off the other chickens
Ill be listening to Buckeyes advice too, sounds like she will be helpful for you!
Wowee nice vein-age already, swaaeet.
Same neck thing here I have been lightly rolling it, put a lax ball in a sock up against the wall.
Was way too painful to actually lay on, this way i could control the pressure.
I felt that knot before starting, think the neutral chins got it more tight, or could have been the MPs.
thanks Up! I hope you heal up super speedy too…what a sucky feeling. I have been rolling with my daughters rubber band ball HAH!
Chest and arms
Speed BB bench
3x95
3x105x5
incline BB press
8x90
8x90
8x90
Pushups (wanted to use the seated press thing but some guy was just gabbing away with his buddy sitting in it lots of forkin talkers at the gym!)
15
15
15
Incline flies
20x12’s
"
Cable rope press downs
15x20
13x20
Standing alt. hammer curls
12 ea. arm with 20’s
"
10 "
Havent posted true progress pics Since the 16th of sept. The thing thats tricky is I cant ever seem to match the lighting. I took 2 sets today in 2 different lightings hoping that I could make an honest comparison but I cant. Pics are always blurry or different colouring.
I weighed in at 132 this morning. Most days over the last week I have been right around there so I believe that I have put on a pound that might stick
As far as gaining fat I think I am doing ok, in fact I think I am leaner then I was. I think my legs have improved. Anyone have a thought?
As far as food for the upcoming week it will be the same 2500 cals per day.
Training~ only 3 more weeks of PHAT (:P) and then its on to something new!
Front Squat
5x135
5x145
5x145
Should have done higher but when ever I take creatine in the morning I get the shits. (note to self~ stop taking creatine in the morning.) Anyways it was real distracting and shitting myself in the gym is one of those things that can NEVER happen
weighed in at 134 this morning! Its really hard mentally to watch the scale go up and not feel disappointed or freaked out. SO I did the test. I crammed myself into all of my ‘test’ pants and we are still doing ok Everything is fitting nice.
I must admit tho this past week I did not count cals at all. Through this I have been eating bland foods or ‘separated’ foods (not stews etc) so that cal counting is easier, but this week we got Chinese takeout and I lived on that for 2 days and yesterday I had take out again. Also twice this week I had protein bars. So food choices have not been the best. This week I will clean it up again.
Also I am going to bring the cals down to 2200. which is still 400 cals over miant. (approx of course) I think my body has adapted and I am going to start putting on the pounds (wrong ones) if I keep it up.
2 more workouts to finish this weeks cycle and then only two more weeks and I will have done 10 weeks of Laynes program. Crazy how the time flew! I am glad tho because I am starting to get sick of this program!
Lower Hyper.
Lets just say my morning workout got moved to an afternoon workout which got moved to a right before supper workout which ended up being a 7:00 pm workout. UGH! I so didnt want to but then I figured my competition probably wasnt sitting on the couch feeling sorry for herself. And if she was, well then HA HA coz I’m not.
Speed Squat
3x95
3x110x5
Front squat
12x120
12x130
12x130
Walking lunges
30 w/30’s
30 w/30’s
leg ext.
20x50 aaaahhh the burn! lol I had to stand up twice to let it loose. the lunges really fatigued my quads i guess.
20x50
20x50
laying leg curls
15x30
15x30
RDL’s
12x135
12x140
12x140
Done.
The only workout you ever feel bad after is the one you didnt do. I am glad I didnt wuss out
Speed Bench
3x95
3x110
3x110
3x115
3x115
3x115
I love my home bench Its so comforting.
Incline DB bench
12x30’s
12x30’s
12x30’s
I get more out of these then BB. I must remember that.
Pushups
15
15
15
incline flies
20x15’s
20x15’s
seated OH Tri ext.
12x25
12x25
12x25
Standing ezbar curls
12x35
12x35
12x35
concent. curls
15x15 ea. arm
15x15
finally figured out how to pull my shoulders back for front pose by opening up my chest and then flexing my lats. I was flexing my lats and back before which actually rounded my shoulders in. Looks much better. Feels weird.
The gym today was a joke. There was one chick trying desperately to stand on this half circle ball thing so that she could do DB squats ( I seriously thought people were joking when they talked about squats on balls and stuff.) anyways maybe some people can do it right but I thought this gal was gonna break her neck.
Also this personal trainer lady came in in stilettos and was showing an elderly woman how to work gym equip. It was ridiculous.
Nov and Dec I work 6 days a week but I can swing some shorter workdays. I was able to schedule in pre-work training time for the whole month of Nov. so getting training time in will be virtually stress free LOVE IT!
I have been lightly rolling it, put a lax ball in a sock up against the wall.
