Queen Cobra's Training Log

[queen_cobra]

01.11.2019
**Rest day. **

02.11.2019
triple sets
1. bench press narrow grip (47,5kg) 3x8x57,5kg
2. one arm row on seated machine 3x12x40kg each hand
3. leg raise on roman chair with medicine ball 12x4kg 12x4kg 15
4. trap bar deadlift (73kg warm up) 3x8x83kg
5. one arm row on seated machine 3x13x40kg each arm
6. peck dec machine 12x45kg 12x50kg 12x55kg
7. leg press machine 45 degree 3x12x120kg
8. hyperextension for glutes 3x15x20kg plate in hands
9. one arm row on seated machine 3x12x40kg each hand
10. triceps push down v-handle 3x10x50kg
11. seated calf raises 3x15x30kg

No soreness, no fatique, I expected PR on the bench and what’s happened - big fail. I don’ty know- may be my shoulders were too much tired, but 62 kg felt like 10 more. I was very disapointed after.
Deadlift very light and easy.
The couch talked to me all the time and I was distracted all the time, so I did some accessories and quit.

Summer edition

[MarkKO]

I guess it’s down to what you want to achieve. I’ve always looked at technique is terms of efficiency and safety.

[queen_cobra]

03.11.2019
Russian kettlebell swing 12x20x25kg

Easy and fast fun at home, but now my hamstrings are crying. My forearms are painfull, even my abs are sore.

04.11.2019
triple sets
1. incline dumbbell bench press (15kg warm up) 3x8x(2x25kg)
2. cable lat pull down reverse grip (40kg warm up) 3x8x60kg the hard cable
3. leg and hip raise decline bench 3x10
4. seated leg press machine narrow stance (70kg warm up) 15x90kg 15x100kg 12x110kg
5. abductor machine 3x15 all weights
6. leg extensions 3x10
7. cable lat pull down bilateral and alternating 12-10-8 per arm (my forearm just exploded)
8. cable chest press 3x15
9. cable triceps push down bilateral 3x15
10. hip trusts (60kg warm up) 3x10x90kg
11. seated leg press machine unilateral 3x10x45kg each leg
12. dumbbell lateral and front raises (supinated) 3x20x(2x5kg)
13. hip trust 3x10x90kg
14. weighted sit ups 3x10x15kg plate overhead
15. dumbbell biceps curl alternating 3x10x(2x12,5kg)

So powerfull and smooth. I’m really satisfied.

[burien_top_team]

Seconding this - Great to see @EyeDentist back

[queen_cobra]

05.11.2019
Rest day

==================
06.11.2019
triple sets
1. bench press narrow grip (57,5 kg warm up) 6-6-5x67,5kg
2. chin ups 3x8
3. hyperextensions for glutes 20x10kg 15x20kg 15x20kg plate in hands
4. trap bar deadlift (73 kg, 83kg warm up) 3x6x88kg (touch and go)
5. leg extensions 3x12x30kg
6. seated calf raises 3x15x35kg
7. cable low row V handle 3x10x55kg
8. pec deck machine 3x8x60kg
9. leg raises on roman chair 3x20
10. leg press machine 45 degree (100kg warm up) 3x12x120kg FROM
11. leg cursl 3x12x30kg
12. upright row EZ bar 3x10x26kg

Bench was nice and easy, could be +1 rep. I just stop when it’s get heavy, hahah, not born to be powerlifter. The goal is 8 reps at this weight , because I’m stucked on 6-7x 67,5kg for half an year but I do too many other exercises and need more time to progress here.
Deadlift too, again I need 8 reps on 88 kg and I could do them today, but I didn’t want to put so much effort. And it’s not strict but touch and go, but whatever. Next time will be better.
I feel stronger in general. 2-3-5kg added to the bar here and there last couple of months motivates me.

Quite satisfied today. I took videos and I’ll share next days for advice.

[queen_cobra]

One of the greatest exercises at all. I was a bit sore, so I took ligther dumbbells but perform more reps than usual for better extension.
Yep, my neck is’t in a good position, I used to look at the mirror, trying to fix it for years.

Rdl 15x(2x27.5) check form

[queen_cobra]

07.11.2019
triple sets
1. chest press seated machine 3x10
2. cable lat pull down neutral grip (40 kg warm up) 3x8x55 kg (this is the hard cable)
3. weighter sit ups 3x10x15 kg plate overhead
4. split squats on smith machine 3x8 + 40 kg added
5. leg extensions 3x12
6. dumbbell lateral raises supinated 10-8-8x(2x7,5kg)
7. one arm dumbbell row 3x10x30kg each arm
8. pec deck machine 3x12
9. triceps push downs V handle 10x50kg 12x45kg 15x40kg
10. romanian deadlift 3x15x60kg
11. calf raises on seated leg press machine 3x15x120kg drop set 3x10x90kg
12. crunches knee to elbow 3x30

Well, I was a bit sore but felt good enough to train. My glutes will cry tomorrow…

One famous bulgarian

[queen_cobra]

Again 6x88 kg but finally I’m happy with the form, even it’s touch ang go. That’s the hight of the hips that I seek, but it’s appears only in trap bar dedlift- because my short hands :).
Neck is neutral, hallelujah …
I definitelly could 8 reps, and even I did 7-8 reps in second set, but in the other set I purposly stoped at 6.
I use the lower handles of the bar, so the dedlift is a little bit from deficit. Please, If you have some advice, go ahead, I want to improve myself

Trap bar deadlift 6x88kg check form easy

[queen_cobra]

08.11.2019
Res day.
My hamstrings and glutes hurt.

09.11.2019
Rest day.
Just relaxing in my mom’s home.

=======================
A video of my benching
These days only 5 or 6 reps ot this weight.
I drop the bar to the lower part of my sternum.
I have a light deformity of the chest wall (pigeon chest) - it’s visible when I take deep breath or lay down. It’s only cosmetic, but that’s the reason I prefer not to lose much weight - my false ribs just bulge
If I have any tits it will be easier for benching :).

Bench 5x67.5kg

[MarkKO]

Good technique. Again.

I swear one of these days you’ll go, fooled you all! And we’ll watch you go something like 180/100/200 with relative ease.

[queen_cobra]

Thanks, @MarkKO. I wish I could do this, but …meeh, I don’t want to push myself :).

10.11.2019
triple sets
1. pull ups neutral grip 3x8
2. dumbbell overhead presses (10kg warm up) 3x10x(2x16kg)
3. hyperextensions 3x20
4. back squat (40kg) 3x8x60kg
5. dumbbell lateral raises supinated 3x15x(2x5kg)
6. leg raises on roman chain 3x15
7. back squats 3x10x55kg
8. jack knife 3x15x5kg
9. cable low row 3x8x60kg
10. pec deckmachine 3x12
11. cable triceps push down V handle 3x10x50kg
12. leg extension 3x10
13. lying leg curl 3x12
14. seated calf raises 3x15x30kg

Yea, yea, I know it’s exhausting to read this and probably sounds exhausting, but it takes me 1h and15 min- only because longer reps between squats and I don’t feel any muscle fatique when I switch the working mucdl grup.
I felt some weakness in the legs and core and took longer than usual rests between the sets and squated a bit higher.
Well, no excuses -I rested whole 2 days.
Nevermind, I got great pump and the muscles done good work.

A video of cable low row- not the right angle but that’s it.

Cable low row check form

[queen_cobra]

11.11.2019
Rest day.

My tights hurt as hell… Too many squats prevuious day.
I felt that the squats was weak and high, but what a surprise - when I take a video, they look good enough for me. The phone was placed on the floor, so I think it would look even deeper.

Squat 10x55kg form check

[queen_cobra]

12.11.2019
triple sets
1. cable lat pull down reverse grip (40kg warm up) 10-8-8x60kg
2. cable chest press 3x15
3. hyperextensions for glutes 3x15x15kg plate in hands
4. seated leg press machine (70kg warm up) 3x8x120kg
5. lying leg curl 15-12-12x40kg
6. leg and hip raises decline bench 3x10
7. hip trusts (60kg warm up) 3x8x100kg
8. leg extensions 3x10
9. front raises to overhead 3x10x10kg plate
10. cable lat pull down bilateral 3x12
11. cable triceps push down bilateral 3x15
12. rare delt machine 3x15

Tired , hungry and demotivated, but good enough lifts. Lat pull down really incorect, I just overestimated the weight.
I bought a neoprene weight training belt with velcro closure, just to train myself to hold my breath properly and keep intraabdominal pressure. I will notice when I use it.
I took XS, my weist is 67-68 cm (well much more when I eat :)) but when I fasten the belt it’s 65 cm and less. The problem is that my false ribs and my hip bones are very close and 10 cm belt is really wide for me.

[dagill2]

Quite the reverse, I think you should be lifting heavier

[aldebaran]

Squat and bench look fine really stop worrying and go for it!

For cable rows I like stretching the back a bit more à la Arnold

@queen_cobra

The problem is that my false ribs and my hip bones are very close and 10 cm belt is really wide for me.

I feel you I have the same problem with my short torso! And I have a powerlifting belt so sometimes I end up with bruises

[queen_cobra]

13.11.2019
Rest day.

Hip-hip-hip trusts 100 kg

Hip trust 8x100 kg gorm check

[queen_cobra]

14.11.2019
triple sets
1. bench press shoulder wide grip (57,5kg warm up) 6-5-5x67,5kg
2. cable low row (40kg) warm up) 3x10x55kg
3. leg raises on roman chair 3x15
4. bench press shoulder wide grip 3x12x47,5kg
5. trap bar deadlift (73kg, 83kg warm up) 3x3x93kg
6. one arm row on seated row machine 3x10x45kg each arm
7. leg press machine 45 degree (80kg warm up) 3x12x120kg
8. leg extension unilateral 3x10x15kg each leg
9. lateral dumbbell raises supinated 3x12x(2x7kg)
10. lying leg curl 3x15x30kg
11. seated calf raises 3x12x35kg
12.one arm dumbbell front raise hammer grip 3x15x10kg very interesting exercise

Easy and satisfying, although I was tired and sleepy.

[queen_cobra]

15.11.2019
Rest day.

Usually I train 2 days and rest one , but these days I feel more stressed and mentally exhausted in work, so I decided to cut down one of the workouts. Past week I did only 4 full body workouts and obviously this week will be the same.
I really want to take a break from training, but I’ve never done this. My “record” is 3 days in a row last year when I moved in a new apartment because most of the time I packed and carried the luggage and the same in the christmas vacation. About 10 years , haha, I should be Ms Olympia if persistance was enough.

Long post, guys, be aware

In the beggining 2007-2008 - I train with a split workouts- day by day different muscle group , no rest between, as I remember I did 5-6-7 days in a row, training whatever bodypart doesn’t hurt.

About 2011- 2012 I started to do push-pull workouts I this was the best of the best training program for me for years! Push days was squat, leg presses, bench, shoulder presses, triceps and pull days- pull ups, rows, deadlift, delts, biceps an so on.
Well, I had very imperfect technique and I’m not proud of this but I still keep some videos. Friquently I train outside (to save money of cource) - pull ups and so on till failure.

2013 - When I moved in other town I needed to spend money so buy my own weights and pull up bar and trained everyday at home again push-pull program. In this period I started to initiate one and later two full body workout a week in a gym. In the weekends I went to my powerlifter boyfriend’s place and we trained together (for free- that was the point :))
Pfew, I was so weak, I couldn’t even imagine to do super sets , neighter triple sets or circle workout and was do hard to assemble squat and DL in one workout. I had some muscle imbalances and poor form of many basic exercises. (Well, I know that now, I didn’d care then)

So… almost 3-4 years this way- 2 times in the gym (squat, bench, pullups, overhead press, row) and every other day in home. But the results was not so great. As my hamstrings and glutes was too weak and inactivate, they stayed bulky but fat and squishy and I have never been satisfied how to look them in the mirrow.

Till 2017 when I decided to make a turnover and to do something with this body. implementing the most hatefull and hardest exercises to me (RDL and lunges), to activate my sleepy muscles and improve my technique. So I was doing 3 full body workouts per week (day on- day off) and (holly shit) I did SUPER SETS :). finally I’ve been found the some secred sorce or power and indurance an stamina. In 2018 I did
4 full body wokouts and this year- 2019 - one more when it’s possible - 5 per week. And I did triple sets (I could do a circles but it’s not practicable in the busy place like a gym)

So now I try to do 2 days on 1 day off. And I feel muscle soreness every day and fatique and boringness some times but feel so hard and strong. And I’m havier that ever before but I don’t think I’m fat…

[MarkKO]

Your arms look mean.

[queen_cobra]

Ahahaha, optical illusion and I just did a set of triceps push downs, they exploded
Cheap phone, poor camera, can’t take a nice picture inside with electric light.