UPRIGHT ROW
25/20
30/3x20
35/2x20 last 5 brutal on both sets
PUSH UPS
22,20,18,12,13 =85 +4 wasnt best set plan, but still increase in total, so Ill take it.
CORE
VUPS, weighted decline, scissors. not long
DIPS <<been forever
5,5,5,3 should have stopped at 3 sets.
Then did some back
DB ROWS
35/2x12
LAT PULL DOWN
55/12
65/4x12 not sure i can jump to 75 (plates go in 10s) but ill see how many i can get next week, or slow down last 2 sets to match first 2 sets. Vid of 3rd set.
Low cable row w/ V handle
55/12
65/12
75/2x12 felt so strong on these
Then some cable curls
alt bi curls
hammer curls ~~didnt record just did a bunch of drop sets.
FOR THE WOMEN ```Although not just for the women. I saw this and had to put it here. Maybe Im a bit on the sensitive side today, but
this had me all choked up. I feel like this is me to a T. I think it would be such a gift to see ourselves through another persons eyes…
Sundresses for the win! You mentioned hitting delts 3 x per week. I’m trying to hit them twice, but you have me thinking about how to work them into my split more often.
The Dove film was lovely. So true. Women tend to be such harsh critics of themselves. Sad. I don’t want my daughter to feel like that.
Quick story. I’ve always been a bit self-conscious of my calves. My brother was a jockey, and he teased me because I couldn’t get his boots on when I was about 14, my family made comments about how I had “Dad’s legs” which made me think they were masculine. It stuck. My mom is really thin, with twiggy legs and a flat booty which also kind of skewed my perception. Then I’d heard women worrying over having cankles, and I pictured myself like that. After I started lifting, I had so many people tell me that I had great legs, awesome calf genetics and so forth. It made me realize that maybe my perception of my legs was way off, which was nice because I like you, I love wearing dresses and skirts. I didn’t want to feel weird about my legs. Last year when I took ballet, my teacher even complemented me for having amazing legs. Not trying to brag here, but hearing positive comments really made me turn around my thinking. I wear skirts and dresses, often with high heels to make them pop a lot. It’s still not easy to see my face aging and such - crows feet etc… but finding my fitness hobby has helped me feel a lot more confident about it.
Yes Puff, I hit rear delts at least 3 x a week, but mine are no where near yours! I also was told to hit them First, really can drill em good!
Your Calves are nice, I neglect mine, although the spin bike has been hitting them, i can feel them burning.
I have been training just got a little busy and havent kept up in here. My strength is hanging in there. Its amazing how lean am I am one day and not as much another. My muscles arent as full lately, may need some big carb days, I love having a day i have carbs with every meal, think I am due.
Couple more pics…
Started with seated ham curls and abductor / assductor …40#/55# 10 rep/20 repx3
back squats
85/8
95/2x3
115/2
120/1
95/2x3
95/5x2
Leg press
95/10
105/8
115/6
105/8
95/10
85/12
75/16
leg ext x3 sets
calves 25#dbs 10 slow 15 fastx3sets
TODAY
push ups
20,20,23,18,18 =99 +14 —> I know what your thinking, how the hell couldnt i get that last one? Well I was at POF at rep 17 as it was, thought id smash my face going for that 18, but didnt really matter as that 5th set i was spent going into it, I wasnt hitting my normal depth and my elbows were flaring half way threw (which hasnt been happening) so not sure Id even give myself a true 99.
UPRIGHT ROW
15# dbs x25 e together
20# dbs x20e few together most alt
25# dbs x9 e all alt
20# dbs x15e all alt
EDIT low cable upright row
45/9
25/30
20/32
sitting straight arm delt raise
10s 3x12 nice hold at top
[quote]Up wrote:
I have been training just got a little busy and havent kept up in here. My strength is hanging in there. Its amazing how lean am I am one day and not as much another. My muscles arent as full lately, may need some big carb days, I love having a day i have carbs with every meal, think I am due.
Couple more pics…[/quote]
Stunning, great pics and nice lifting UP. Been awhile since I checked in.
and Im still eating pretty darn good, Im only down 3.5-4 lbs but I like it slow, not sure how
low Ill go, I may look kinda nasty at the weight I was originally thinking. I dont think i look different. My bottay may be a bit tighter, and shoulders a bit leaner, but thats about all I can expect with only a few lbs.
Food is usually pretty boring < if boring is “plain”. But it makes it simple.
Mixed it up with a wrap the other day, was soooo good…
The other really super cool thing that sorta just happened, was my squat form. Ya know how i usually look like Im bending in half?.., Well not anymore. I can hardly believe how good these
feel now!! Im slowly adding on weight and keeping my reps at least to 5, lotsa volume.
Oh… and Im still doing my Push ups, Ive hit a few sets at 100, but I have them mid program now, and let me tell you…, that last set, it aint pretty and it should count as I am a little high on some reps.
Bench wanted to see what the heck was going on in the bench world.
So today was:
Flat bench
75/2x5
90/6 whoa these felt “light”
100/2 may have been 3 but i forget
107/fail < hey a girls gotta see…
90/3x5 vid is last set, elbows started flaring, but hey not bad for last set.
low incline db press
Lat Pull down
75/8 umm harder than norm
65/1x8
65/1x10
25s 4x12
cable flys
35/3x8
mid chest row
?forgot to write, hopefully I did on white board. 3 sets
low cable sitting row< vid, tried to control the negative,was tuff.
75/12
85/3x8
75/9
then some bi work and band straight arm high rep to finish me off
ha ha
