[quote]FarmerOwen wrote:
Howdy chica, just stoppin’ by to see how you’r doing?[/quote]
Howdy Farmer! I’m doing well- working on getting my squat back up, and have a banked track game next Saturday. The derby season is winding down, so haven’t been practicing as much, which has allowed me to get back into the gym more often.
Friday a.m.
Squats 5x135 5x225 5x275 3x295 3x315
Lunges 2x8x135 8x185
S/s push-ups 3x10
Leg press 8x445 8x645 8x780
Leg ext 8x70 2x8x80
Leg curls 3x8x70
Walking lunges 5x10
Calf raises 3x15 body weight, 15x bar, 15x65
Saturday a.m.
Deadlifts 5x135 2x5x225 3x275 3x315
RDLs 2x8x185 8x205
BB rows 2x8x95 8x105
Lat pull downs 8x100 8x120 8x125
Face pulls 2x8x50kg 8x57.7kg
DB delt lat flies 8x20 8x25 8x20
s/s back ext 3x10x25lb plate
Tabata, push-ups
50 squat jumps
Tuesday a.m.
Front squat 5x135 2x5x225 3x255 1x275 2x225
BB press 8x95 8x65 8x75
Lunges 8x95 2x8x105
S/s body weight squats 3x8
BB high pulls 8x95 8x105 8x115, 3x5xBar
S/s body weight squats 3x10
Pulls ups 5-5
Body weight squats 2x10
Leg raises 50x
Tuesday p.m.
Goblet squats 5x10, 35lb KB
s/s leg raises 5x10 while holding 35lb KB
then roughly 6 extra minutes of swinging the KB and doing core.
Wednesday a.m.
Bench 5x95 2x5x105 3x115 3x135
Bicep curls 2x8x50 8x60
s/s tricep ext 8x45kg 8x50kg 8x57.5kg
cable high pulls 8x45kg 8x50 8x45
cable rows 8x100lbs 2x8x120lbs
pull overs 8x45lbs 8x50 8x55
Push-ups 3x10
s/s reverse push-up 3x10
s/s crunches 3x10
Rowing machine, 500 meters, 2:33
Thursday a.m.
Squats 5x185 5x225 5x245 3x295 2x335 1x315
Lunges 8x135 2x8x185
S/s push-ups 3x10
Leg press 8x445 8x645 8x825
Leg ext 8x70 8x80 8x85
Leg curls 2x8x70 8x75
Finisher circuit, 6x, add 1 rep to each counted exercise per round
20 second skiers
5 push-ups
20 second butt kicks
5 leg raises
1 diamond push-up
Just lurkin’.
I noticed on Christal’s log that you mentioned an injury/ concussion. Looks like you’re back on your game. 
[quote]Powerpuff wrote:
Just lurkin’.
I noticed on Christal’s log that you mentioned an injury/ concussion. Looks like you’re back on your game. :)[/quote]
Hey Powerpuff, thanks for stopping in! Yeah, I got whiplash and a minor concussion from playing roller derby back in September, took me out two full weeks of actual training, and then was able to resume high reps/low weight, played nationals, and now I’m back on my feet pushing to normalize 300 lb squats and deads
Friday a.m.
Deadlifts 5x135 5x185 5x225 2x3x275
RDLs 8x135 2x8x185
BB rows 3x8x95
Lat pull downs 8x100 2x8x120
Face pulls 8x47.5kg 8x50kg 8x57.5kg
Cable delt lat flies 8x20 8x25 8x20
Tabata front squats 4x20 seconds with the bar, 4x20 second without bar
Toe touches 50x 40lbs
Then tabata squats, body weight when I got home.
Banked track game tomorrow, so went a little light today to save my back for tomorrow.
Tuesday a.m.
Front squat 5x135 5x185 5x225 3x255 failx295 1x285 2x225
BB press 8x95 8x65 8x75
Lunges 8x95 2x8x115
S/s body weight squats 3x8
BB high pulls 8x95 8x115 8x125, 15xBar
Pulls ups 2x5
Circuit 5x:
1 push-up
2 squat jumps
3 jumping jacks
4 mtn climbers
5 high knees
6 skaters
P.m.
10 mins of Kb (35lb) swings
Wednesday a.m.
Bench 5x95 2x5x105 3x115 3x135
s/s reverse push-ups 5-4-3-2-1
Bicep curls 8x40 8x50 8x60
s/s tricep ext 8x50kg 8x57.5kg 8x65kg
cable high pulls 2x8x45kg 8x50
s/s DB flies 10-9-8x12.5 7-6x15 5-4x20 3-3x22.5
cable rows 3x8x120lbs
pull overs 8x45lbs 8x50 8x55
Rowing machine, 300 meters, 1:30
BW squats 5-4-3-2-1
6 minute stationary
Thursday a.m.
Complexes, 6xbar, 5-4x65 3-2x75 1-1-1x95
Dead lifts
RDL
BB rows
Clean
Front squat
Push Press
Back Squat
Good morning
Circuit 5x, set 3 and 4 with 10lb med ball, set 5 with 15lb med ball
15 seconds high knees
6 push-ups
15 seconds split squats
6 crunches
15 seconds jumping jacks
6 leg raises
Wall toss with 15lb med ball, 2x5
s/s push-ups with med ball 6-4
11 minute stationary bike
Then some theraband and KB work to make sure today’s cheat is gonna be worth it!
Friday a.m.
Squats 5x135 5x225 3x275 3x295 2x325 1x315
Lunges 4x6x185
S/s push-ups 3x10
Leg press 6x445 6x645 6x825 3x915 3x1000
Leg ext 2x6x75 2x6x80
s/s chin ups 10-6-6
Leg curls 4x6x70
squat jumps x30
Skaters x20, 2x20x20lbs
single leg calf raises 3x10, each side
flutter kicks x40
Saturday a.m.
Deadlifts 5x135 5x225 3x275 3x295 1x315 1x275 1x225
RDLs 4x6x185
BB rows 2x6x95 2x6x115
Lat pull downs 3x6x120 6x125
Face pulls 2x6x50kg 6x57.5kg 6x65kg
Cable delt lat flies 2x6x20 2x6x25
s/s back ext 4x10x25lb
Circuit 5x
10 push ups
10 squats
10 flutter kicks
10 good mornings
10 count plank
Tuesday a.m.
Front squat 5x135 5x185 3x225 1x275-2x185 1x275-2x225
Jerks 5x95 5x115 3x115 3x135 2x145-1x135
Lunges 4x6x135
S/s body weight squats 4x10
BB high pulls 6x95 6x105 2x6x115
Pull ups 2x5
Pike push-ups 5x10
calf raises 5x15
bicycle crunch 5x15
Wednesday a.m.
Bench 5x95 5x105 3x115 3x125 3x135
Incline bench 4x75 4x85 4x95 4x105
BB curl 2x6x50 2x6x60
S/s tricep ext 3x6x57.5kg 6x62.5kg
Cable high pulls 4x6x52.5kg
Then circuit, 5x
10-11-12-13-14 left lunge
10-11-12-13-14 Left side lunge
10-11-12-13-14 Squat
10-11-12-13-14 Toe touches
Note: right knee has been bothering me, and doing lunges has been difficult since Tuesday morning.
Friday a.m. – game Saturday, and knee is still bothering me
Squats 5x135 5x185 3x225 3x275 2x315 1x225
Dreads 5x135 5x185 3x225 3x275 1x315 2x225
RDL 4x6x185
Leg ext- left side 6x70 6x60 2x6x70, right side 6x70 3x6x60
Leg curl- left 4x6x60 right 4x6x50
China up 6-6-5
Theraband work:
3x10 clapping monkeys
3x10 single arm bicep curl
3x10 single arm high pull
Tuesday a.m.
Front squat 5x135 5x185 3x225 1x275-2x185 1x295-2x225
Jerks 5x105 5x115 3x125 3x135 3x145
Lunges 6x95 6x105 6x115 6x135
S/s body weight squats 4x10
BB high pulls 6x95 6x105 6x115 6x135
Pull ups 5-5-4-4
Body weight lunges, 10 down pyramid for both legs
Wednesday a.m.
Bench 5x95 5x115 3x115 3x125 3x135
Incline bench 6x75 6x85 6x95 3x115 3x105
BB curl 2x6x50 6x60 6x70
S/s tricep ext 2x6x57.5kg 2x6x62.5kg
Cable high pulls 2x6x47.5kg 2x6x52.5kg
Friday a.m.
Squats 5x135 5x185 3x225 3x275 1x335 2x315
Lunges 4x6x185
S/s push-ups 4x10
Leg press 6x475 6x655 6x855 3x905
Leg ext 2x6x70 2x6x80
s/s chin ups 6-6-8-6
Leg curls 6x60 3x6x70
squat jumps x30
calf raises 3x15
Push-ups 3x15
Ab rows 15-15-10-10
