Treasure, Not Junk

Training Over 35 Lifter
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Thanks! Guys. and ^^^^ahhhh <said in baby pitch or doggie voice :slight_smile:

Im behind logging kids on spring break so…

LEGS

spin bike warm up and then some 15 min

LEG CURL (seated)
30/2x10
35/2x10
40/5x10
DROP SET
40/10
35/10
30/10
25/10 WOW

Adductors
45/3x10 finally over the I did 100,110,120# at gym thing, 45 feels the same on my gym. Need a 5#er it jumps 10 #s after 45.

FRONT SQUAT
65/8
70/8
75/10 <<started grumbling in head about reps, so to get over it i made myself get 10.
80/8
80/6 < not enough rest between set, just couldnt get my 8

LEG PRESS
55/20
65/20
75/20
85/20 <<still figuring out the weight for these, my glute tie in area was on FIRE!

calves on LP
3xs20

BACK EXT weight behind neck using the lat pull down seat. Movement is a little smaller, but gets the job done. Hammies were toast after. 10# 2x20, 1x lost track

DONE
EDIT did a 30 spin that eve.No sprints. I crank it down when i get out of seat and do “hills”, then i try to keep it there when i sit back down, for as long as i can handle the burn and keep some speed.

SHOULDERS

PUSH UPS
16,15,15,15,11 <wa wa waaaa 72 +9

CAGE PRESS EXPLOSIVE
5x6 55

seated DB PRESS
15s/15
20/2x10
25/3x10
25/1x8
20/1x10

SUPER SET
seated lat raise #8s 3x10
pumpers 20s 3x20 < tried last set with straps to take out my forearms, much better!

FRONT PLATE RAISE
20#(2 10#plates)
3x10 then dropped to 15# and held it and really slow eccentric, bit too light, didnt get challenging tillrep 8
my core was getting trashed from the FPR!! LOVED THAT

Then tried to use the fly bars backwards for rear delt like in a pec deck, felt it, but not like i hoped.

face pulls
3x10 ? didnt record.

DONE

Not sure I want to keep push ups at beginning.I Dont want to get hung up on doing push ups either. Thinking just put them in one of my shoulder wos? maybe next week put them in my day 2. Are these even something i should be even thinking about?

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spin bike warm up. I dont have to “focus” as hard to keep hips from wiggling around, really keeping the tension on legs.

Have been avoiding the sickness in my house, Ive managed to dodge 3 bouts! *keeping fingers crossed I miss this present one.

BSS back leg on bench.
10s/12 (obv.r/l leg)
15/12
20/12
25/10
20/12
15/12
10/12

Not bad, not sure i could have managed that if it was mid to end program like i used to do, but these f-ers are tuff! So I added sets and am pleased.

leg extension
lost track just really focused on the hold at top, then I like to do high end butt up off seat for some extra fun, lol something like
30/20
35/15
40/3x10
45/10 longer rest between 45/55/65
55/10 not much of a pause but not slap happy either
65/10 no hold 3 min rest due to interruption, but couldnt have done it if I didnt.
then drop set from 55
55/5
45/5
40/5
35/5
30/5

banded work to “feel” the quad working now they have some blood in them. I am so trying to get that MMC with quads, it is so hard to even “flex” them if i am not sitting doing extensions.
I can fire glutes(flex) individually but try to do that with quads is so much harder.

Not my usual training but thats all I felt like doing for day 2…

Eating is going well. I am eating close to my diet, but with the other food thrown in a few spots, it puts cals back up to maintenance and + most days. Im holding at 122 and feeling the tightness and definitely dropping some fat, as my waist is smaller. Going in a full on deficit may be way premature, so I will hold it here for as long as Im seeing more definition.

Forgot I like spaghetti squash for noodles. I prefer some olive oil parm over the red sauce but thats what i made so…

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and

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waist

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BSS’s are tough. It took about a month before I could do them without losing my balance and moving my front leg by the end of the set.

I hear you on the avoiding the sickness in your house. Been dealing with the same issues, my 9-year-old who normally won’t leave me alone for five minutes without wanting to play or do something together has been in bed all week (his sprng break week with the flu and a severe ear infection.

Waist looks great, hard work and good diet are obviously paying off. Tough for women who are’t in their teens or early twenties to get that definition even if they are in good shape. Congrats and keep up the good work!

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Well DB definitely “new” territory for me, having to work at weight… I cant complain, things have
kicked back in, was getting a bit nervous.
The BSS balance is not a problem for me if i have on my “trail” shoes. The extra grip really helps they are very stable. Once I figured out the pressure thing with feet, at first was hard, think toe, side,side, heel, pad all at the same time, lol.

Well wishes for your son :slight_smile:

Did some Biceps with that leg wo, forgot to write it up.
20s db 2x10e alt arms
15s together 2x15
10s squeezing them constantly 2x15 hammer
cables 2x12
then did bent arm delt.3 drop sets
15sx15
10/15
8/15
5/15
3/15
last 2 sets
15/10
10/10
8/10
5/10
3/10 loved/hated the burn, even by the time i did the 3s ~~

BACK warmed up with some light cable rows

Pull Ups wide grip with purple band around foot, slow negatives.
3x10
then some single chins

single arm DB rows
35/3x12 ~ dead stop rows
50/4e/3e/2e/1e drop set didnt keep back perfectly flat(still) and not as controlled and slow like i usually pull, regardless it went up., and I was trying to go beyond my comfort zone.

chest supported mid row
45/12
55/12
65/3x10

Lat pull down
55/10
65/3x10 partials constant tension
55/10

Low cable upright row
35/8
30/3x12

Tbar
40 1x12, then 10,1,1 then last set 10,1,1 so eventually i got to 12 lol was dying by these.
Hope that made sense ^^ had a pause between 10,11,12
Not sure what new handle is #3

Have a great weekend and Happy Easter everyone :slight_smile:

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Your body is awesome and you should be proud. When your 9 year old gets another 6 years on him his friends are going to be checking you out. Great work in hear and I want to eat somespaghetti squash noodles with olive oil-sounds delicious.

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GV my son is 16, and he is waaay protective of his momma, none of his friends would dare…

I am so in need of some “real” Vit D… not in pill or food form :frowning: definitely in a funk.

A little behind, Sunday wasnt going to train, and yesterday was umm, a bad time of month, wasnt happening.

Sooooo…

SUMOS

warm up with spin bike, inner outer light work, and some GS.

135/2x5
145/1x5
165/1x5
185/6x5 vid is set 5,6

LEG PRESS
65/20
75/20
85/20
95/20

band pull through combo with outer thigh/glute HOLY MFER
2x20
1x18

kick back
30/4x15e low pulley

sitting leg curl
35/20
40/15
45/2x15
45/15 then top end 9 more (24 total) x3
<really focusing on squeezing hammies and keeping low back against seat. Last few reps burned so bad.

Constructive criticism welcome, I was trying to make the movement more smooth, not sure I managed that. I switched to sumos to help my inner thighs, and get more glute work. set 5&6

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^^^ ha! That bad eh,I know… get that butt down, get that chest up, Im trying!

Ive not been the best on recording everything. But It went something like this…

Push ups
15,12,16,13,16 =72(again)

Flat BB BENCH <<- been forever
warm up sets then
75/10
85/2x5
90/3/3/3
85/4
75/10
Took me a bit to get my groove back.

LAT PULL DOWN
55/12
65/10
65/9
55/12

forgot name when BB is in corner and Im pressing up the bar one arm at a time
bar+20 3x12 e
25 1x8 each

one arm low row
30/3x12e

band push down alt wide straight arm and then more tri
3x20 e

CORE
hanging knee to chest
1x18 <<<arms upper back didnt want to hang

floor work just put on music and did toe ups, v ups, rev plank, plank, scissors ,then decline weighted crunch, just whatever i wanted :slight_smile:

DB curls
15s, 20s<alternating, 15s, 10 and squeeze

low cable rope hammer

delt bent arm, tons
pumpers 3x20/20s
high rep 8s straight arm side, leaning to side

I swear i feel every muscle in my back, feels so good. Tris are also good and sore.

Few pics, bench yesterday and the others this am. Im in love with the lime flavor in my anaconda, usually I drink it with out flavoring, but this lime is so delicious! <random

90

121 :slight_smile:

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warm up spin inner/outer band work, stretch roll calves, light leg ext

FRONT SQUAT

65/2x8
80/3x6 1x8 1x10 < these were all nice sets,depth/form wise. I think I hold myself back so I pushed for more reps that 5 and 6 th set.
85/1x10 (vid)

adductor
30/3x10
abd
40/3x20

leg press,close stance
75/4x25

spin bike 20 min. No sprints, just a good ol hard resistance.

VID : Not my best form set, but was still pleased. I think working on my endurance is going to be a forever thing, Id like to think its getting a little better. Trying to stick it at parallel for quads, so much harder than if i drop lower and use my glutes.

92

Did you write you do fitness competitions? That twisted ab shot is excellent.

93

[quote]gorillavanilla wrote:
Did you write you do fitness competitions? That twisted ab shot is excellent.[/quote]

Not sure if you asked if I do fitness comps? But if you did, no. I really would have to build so much more muscle in my legs, and at this point in my life, Im not sure it could happen, so for now Ill just keep doing what im doing and take the improvements that come.
EDIT thanks on ab shot, my core leans out first, and I loved that line that is starting to shape!

Also I forgot to add leg extensions for yesterday
35/45/55 2x20 or would I write it 2x60
55/15 45/15 35/15 30/15 drop set
then single leg
15/alt legs, lost count, just made sure to match reps.

Im keeping this all on a white board so I can be sure to increase where I hav notes or just change it up. Was good and sore from bb bench the other day, but it was short lived.

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[quote]Up wrote:
Trying to stick it at parallel for quads, so much harder than if i drop lower and use my glutes.

[/quote]
I just started front squatting again last night. And I find the exact opposite to be true. So hard for me to stop at parallel and much easier if I just drop to the floor. Which goes to show that what’s good for the goose is not necessarily good for the gander.

95

[quote]kpsnap wrote:

[quote]Up wrote:
Trying to stick it at parallel for quads, so much harder than if i drop lower and use my glutes.

[/quote]
I just started front squatting again last night. And I find the exact opposite to be true. So hard for me to stop at parallel and much easier if I just drop to the floor. Which goes to show that what’s good for the goose is not necessarily good for the gander.[/quote]

Ummm…,Read it again :wink:

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Ooops. Okay. My bad.

97

[quote]kpsnap wrote:
Ooops. Okay. My bad.[/quote]

:slight_smile: hehe, Yea…,my glutes love to hog all the work!

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Today

PUSH UPS < no longer dread them, matter a fact dare I say I enjoy my sesh now!
16,14,14,15,17 76 +4 vid of 17, still holding decent form to end.

machine cable fly
30/2x12
35/2x10 not having done much fly work, these feel so different and a good hard, if that makes sense.

med.incline db press
20s/15/13/17

db sh press sitting
15/15
20/7 then 3 more sitting back(10)
20/7+3 ^

destroyers on incline bench
2x20

pumpers tried to go higher out to side with every weight lower , couldnt do it on the 10s but redeemed myself for 8, 5s I had to take a pause half way and the 3s I had to take a pause every few! The burn was way too much! This about killed me!

25s/25 out to side enough to feel a constant pressure
20s/25 higher
15s/25 higher
10/25 wa wa wa same as 15s
8/25 half reps
5/25 3/4 reps
3/25 full reps

Tri pic was my am yesterday, was nice to see shape fresh outa bed.
Shoulder pic, delts felt huge, but ha, not so much. (after todays training)

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Arms looking great, Up! you have a lot of definition!