I’ve been creeping around here long enough that I should probably do an introduction and start logging my workouts.
I’m Meagan, a novice lifter from NH. Two years ago I was fat, useless, and sick of it. Put myself on a high-protein/calorie-restricted diet, and started jogging/stair-walking regularly. In six months 50 lbs melted off and I was a very lean, very weak 130 lbs. After one year I was already bored with running. I had already committed to this new lifestyle, but needed a fitness routine that would keep me interested and always wanting.
Mid-April 2013 I found the right place. I have a strength/conditioning coach and have been working out consistently 4 nights a week (2 strength/2 conditioning) with him. I’ve put 10 lbs of muscle back on (and some fat too) and feel incredible. I told him recently that I’d like to do a powerlifting meet in 2014, and we’re starting to shift our focus/programming to reflect that.
Had an excellent night at the gym last night with 3 PRs!! I’d like to start my workout log with a night like that, so I’ll type it up after this. Still reveling in the newbie-gains, and hungry for more. I know days like these are numbered
Squat (first day ever putting a bar across my back, so we didn’t max out or superset here)
Bar x 8
65 x 5
95 x 5
115 x 5
135 x 5 reps x 2 sets (since it’s a new movement, automatic PR)
Single arm BP (superset with body saw x 10)
25 x 8 (per arm)
30 x 8 x 2
40 x 6 x 2
Hang cleans (superset with front raise 25 x 6)
65 x 8
85 x 5
95 x 4 → trainer suggested a technique adjustment, and holy mackerel, did it change things…
95 x 5 → felt like a warm-up set (previous PR was 105 x 2)
115 x 3 (PR)
Pull-ups on rings (dead-weight, no kipping) (superset with side medball slams, 6 x 10/side)
3 unassisted, full ROM x 5 (PR)
Conditioning: 30 rope waves then KB swing 54# x 15 (repeat 10 times without resting)
Foam roll and static stretch
Followed by mexican food and cake, it was my Mr.'s birthday.
Thanks, Strope! I’m psyched to add more pressing to my program, it’s the weakest link right now after a minor bursitis setback.
I’m going to try to keep a log going here (I’ve never been a diary-keeper), methinks it will be a useful tool to recall past programming and get feedback from others in-the-know.
Because I don’t know many local ladies looking to get a bitchin’ deadlift.
treadmill hill sprint 15% 7.4mph
single arm overhead kettlebell carry 15lbs
reverse lunges (planted foot on balance pad, holding 6lb medball, knee-drive at the top)
wall sit (squeezing two 10lb plates together, arms extended front at shoulder level)
trx mountain climbers
30 seconds on, 30 seconds off x2 rounds
core: plank w/alternating hip touches (30 sec), slider pushups (30 sec), plank w/alternating hip touches (30 sec), rest 90sec
2 more rounds of circuit
core: sit ups, slider pushups, sit ups, rest 90 sec
TBT = Trap bar Tuesday. I don’t care what instagram says.
11/19/2013 King Kong Strength Night
PVC/foam roll & dynamic stretch
Trap bar deads (superset w/single leg glute bridge 8/leg)
145 x 6 (warmup)
165 x 5
195 x 5
215 x 5
235 x 3
245 x 1 (PR!)
255 x 1 for shits and gigs (PR! 15# over last week)
Step-ups (superset with low/slow prowler back-drag 175# 10-15 yards)
90 x 6/leg x 4 sets
Walking lunge (superset w/ab wheel x 10)
90 x 6/leg x 4 sets
Renegade rows (superset w/face pulls x 10)
30 x 6/side x 1 set
40 x 6/side x 3 sets
Conditioning:
Battle ropes 30 waves → KB swing 53# x 10 Repeat 10 times as quickly as possible
Treadmill hill sprints 15% 7.4mph 15sec on, 30sec off x9
Motivating, Mighty. I just started lifting this July. The decision came after 4 rounds of Insanity, running 5 days a week (endurance training), and lots of mountain biking. I was chiseling concrete out of my brothers pool and jacuzzi, which took hoisting large chunks of concrete up and out, besides being touched a second time to haul to the dump, where third time is a charm. With no idea of a gym membership I spent most of early summer driving to the dump three days a week and for a small fee I chunked concrete as a hobby. Found a gym and it was there,reading online, and visiting bodybuilding sites that I realized my eating was way off course.
To get to the point- I have had a goog past seven days. A 185 dead, a personal best, and room to grow on my cleans and presses. A
155 squat was reached today. And a personal best bench of 95. Obviously my chest workout needs to be amped.
[quote]JamieAshe23 wrote:
I was chiseling concrete out of my brothers pool and jacuzzi, which took hoisting large chunks of concrete up and out, besides being touched a second time to haul to the dump, where third time is a charm. With no idea of a gym membership I spent most of early summer driving to the dump three days a week and for a small fee I chunked concrete as a hobby. [/quote]
Thanks, Jamie! Sounds like you’re doing awesome, yourself. If you like moving rocks, there’s a niche for that. There are all of these legendary rocks (google: “manhood stones”, or “lifting stones”, see also: “atlas stones”). Maybe a strongwoman competition is in store for you
Squat (we didn’t max out or superset)
Second night ever with the bar on my back, we’ve been doing other weighted squat variations up to this point. Barbell squatting is in my program weekly from here on out. Got the bar a bit lower on my traps, felt different but better. Also, much more confident/comfortable walking the bar in and out.
95 x 6
115 x 5
135 x 5
155 x 3
175 x 3 (PR!) still had some juice left, but called it
Single arm BP (superset with body saw x 10)
30 x 6 (per arm)
40 x 6 x 4 sets
Hang cleans (superset with front raise 25 x 6)
65 x 6
85 x 5
95 x 5
105 x 4
115 x 3
Ring chins (deadhang) (superset with side medball slams, 6# x 10/side)
4 x 2 sets (PR)
3 x 2 sets
arms+lats=gassed
Conditioning: low power sled pushes (about 115#)
60 yards, rest 30-60 sec
40 yards, rest 30-60 sec
20 yards, rest 30-60 sec
rest 2 min
20 yards, rest 30-60 sec
40 yards, rest 30-60 sec
60 yards, peel me off the floor
No food in the house, so i guess it’s a protein shake, a bag of beef jerky, and a bell pepper for dinner. Dessert? Cocktail weenies with horseradish mustard. Being a grown-up is the best.
Circuit:
~treadmill hill sprint 15% 7mph
~low power sled pushes 115# (20 yards @ 10 seconds each, alternating with a partner. So 2 pushes/round)
~bodyweight ATG squats
~plank: pushup handles, feet on box, alternating toe touches to floor
~sledge vs. tire (alternating dominant and non-dominant arms each round)
core: bicycles x 25 sec, plank: alternating shoulder touches x 30 sec, russian twists x 20
Trap bar deads (superset w/single leg glute bridge 8/leg)
115 x 8 (warmup)
165 x 5
185 x 5
235 x 5
255 x 1
Walking lunge (superset w/ab wheel x 10)
90 x 6/leg x 4 sets
Renegade rows (superset w/face pulls x 10)
30 x 6/side x 1 set
40 x 6/side x 3 sets
Step-ups (superset with weighted squat jumps 25# x 10)
90 x 6/leg x 4 sets
11/27/2013 the very last day of my 20’s…
Squat (no superset)
I took some videos of the squats today. Again, only third day “back squatting” and having a hard time feeling if the depth is there. I’m parallel, but not below. Yet. I found it extremely helpful to see it from a side perspective. Thinking I’ll hold off on adding weight and only do ATGs to be sure I’m strong through the whole ROM
bar x 8 (warmup)
95 x 5
135 x 5
155 x 3
175 x 3
185 x 3 (PR)
Single arm BP (superset with body saw x 10)
30 x 6 (per arm)
40 x 6 x 3 sets
Hang cleans (superset with front raise 25 x 6)
65 x 6
85 x 5
95 x 5
105 x 4
Ring chins (deadhang) (superset with side medball slams, 6# x 10/side)
BW x 4 x 4 sets (PR)
Didn’t feel as bad as I expected having not run (or done any steady-state cardio) since mid-September. About 30 min.
11/29/2013 Conditioning circuit
Similar to above sessions. Too lazy to write it all out.
Main movements:
battle ropes
mountain climbers
‘stir the pot’ on swiss ball (reverse direction 1/2 way through interval)
40# reverse sliding lunge - right leg
40# reverse sliding lunge - left leg
box jumps to 30" tire
Went to have a body composition test tonight (bioimpedance). I can’t rely on the scale or inches since I’m trying to pack on the strength/muscle. Just want to be sure I’m adding the best kind of weight I can to my frame. I’ll go back in a few months for a re-check to see how I’m trending and tweak my nutrition accordingly. I don’t mind buying bigger jeans, but not to make room for lard.
Height: 63.5 in
Weight: 154# (6# heavier than my scale at home, usually 148 +/- 5# depending on food)
BMI: 26.9
Body Fat%: 22.8%
BMR: 1658.9 kCal
Water content was measured, but I don’t think anyone here cares. Which doesn’t hurt my feelings.
