I can only hope !! 
K woo
Paused squats
135lbs x 5
155lbs x 3
175lbs x 1
185lbs x 1
195lbs x 1
205lbs x 3 x 1
Cant say a single rep felt like anything beyond a warm up 
Military press
75lbs x 4 x 5
Face pulls ss plate raise
15lbs 25lbs
X 10 x 10
20lbs 25lbs
X 10 x 12
25lbs 25lbs
X 10 x 15
Db lateral raises ss rear cable fly
7.5lbs 5lbs
X 12 x 12
X 12 x 12
X 12
Done the last rushed workout ever !!!
Come Thursday front squats I can lift at my leisure !!!
Iāll never be rushed ever again wheee
BYE
2 Likes
Great singlesā¦keep it going spock
1 Like
What a good workout!!!
Front squats
95lbs x 5
115lbs x 3
125lbs x 3
135lbs x 3
145lbs x 3
130lbs x 2 x 3
Paused bench
95lbs x 5
105lbs x 3
115lbs x 3 x 3
Bench blockz
135lbs x 6
Leg spreader w slow neg
130lbs x 20
85lbs x 20
55lbs x 20
Burn
Face pulls db rear delt cable rear delt
20lbs 5lbs 5lbs
X 10 10 10
X 12 12 12
X 15 15 15
Ez bar tri ext
42.5lbs x 2 x 8
25lbs x 12
Incline db press w pause
30lbs x 10
35lbs x 10, x 8
One arm db flat bench press
20lbs x 12
Db tri kick back
5lbs x 20
Step mill intervals x 10
First work from home day. So far so easy because they havenāt delivered my equipment yet lol.
Great last day in house. Lots of goodbyes and people telling me that Iām special and it will be weird without me there lol. Soak it all up. Never been so liked and respected before. I belong 
Gonna miss them all, but the manager said I would make a great mentor and if Iām up for it in the future I can come in for a week here and there to teach the new staff . My heartās been smiling ever since.
Honestly, this is all Iāve ever wanted my life to be. I have everything Iāve wanted for so long. A great lifting routine, trust in my form, a diet I can live with , strength gains without fat , a job that I dont hate where I can earn a living and be successful, and left over money to get my nails done!!!
Srsly, they are so pretty right now I canāt stop looking at them ā¦
BYE
8 Likes
hell of a training session, keep it up spock!!!
1 Like
K awesome !!
Squats
135lbs x 8
150lbs x 8
160lbs x 8
170lbs x 3 x 8
This wasnt hard !!!
High bar paused squats
145lbs x 10
Bench press
105lbs x 2 x 8
Belt
105lbs x 16
Tempo bench press
100lbs x 3
110lbs x 2 x 3
Db split squats
20lbs x 10
25lbs x 8, x 10
Leg spreader
205lbs x 15
165lbs x 2 x 10
70lbs x 20 w slow neg
Leg ext
100lbs x 6 + 2 + 2 (extended set )
55lbs x 2 x 8
Leg press machine
90lbs x 15
150lbs x 10
90lbs x 15
Done as one giant set
Step mill intervals x 20
Goblet squats
30lbs x 20
So fun today !!
BYE
2 Likes
K whoop
Deadlifts
135lbs x 5
185lbs x 3
205lbs x 1
230lbs x 1
Belt
240lbs x 1
250lbs x 1
260lbs x 1
Bent over row
105lbs x 12
110lbs x 6
115lbs x 8
Two d handle lat pull down ss foot on seat lat pull to me
70lbs 55lbs
X 10 x 8
X 10 x 8
X 10 x 8 40lbs x 8
Leg spreader
70lbs x 75 + 25 partials
Leg curl
70lbs x 8
40lbs x something
Lat pull down
27.5lbs x 2 x 12
32.5lbs x 10
25lbs x 15
T bar row
Bar plus
50lbs
X 3 x 12
Db row
45lbs x 10
Seated row cable
60lbs x 12 paused
Ropey bi curl
15lbs x 2 x 12
10lbs x 12
Most of that was all super setted fyi
Front pull down machine
Drop
27.5lbs x 8
20lbs x 8
12.5lbs x 8
Bb curl ss hammer curl
30lbs 17.5lbs
X 10 x 8
X 10 x 8
20lbs 12.5lbs
X 12 x 10
Stepmill intervals x 20
Should be around 275 for my bday,!!
Almost at two times body weight now
I have the best workout program ever !!!
BYE
2 Likes
awesome deadlift Jenn. Well done.
1 Like
K fast post
Paused squats
135lbs x 5
155lbs x 5
175lbs x 5
185lbs x 2 x 5
70lbs x 3 x 8
Tons of shoulder shit
Leg spreader
Stepmill intervals
ByE
1 Like
Another drive by
Front squats
95lbs x 5
115lbs x 3
125lbs x 1
135lbs x 1
145lbs x 1
155lbs x 1 whoop
140lbs x 3 x 1
Paused bench
100lbs x 5
110lbs x 3 x 5
Bench blockz
135lbs x 3
140lbs x 3
125lbs x 12
Leg spreader
Rear delt
Incline db press
Stepmill intervals
Great !!
BYE
1 Like
This is an amazing feeling isnāt it? You know when people ask you where youād like to be in five years and you think right here doing what Iām doing right now.
2 Likes
k another great day
squats
135lbs x 5
155lbs x 5
170lbs x 3
180lbs x 3
190lbs x 3 x 3
Not too hard, not too shabby
high bar paused
140lbs x 5
150lbs x 5
160lbs x 5
bench press
95lbs x 5
110lbs x 5
120lbs x 3
125lbs x 3 x 3
NOT TOO hard atall!!
tempo bench
110lbs x 6
leg spreader
75lbs x 15
180lbs x 10
75lbs x 15
all done without rest like one giant set
100lbs x 2 x 12
leg ext
70lbs x 3 x 10
db split squat
27.5lbs x 8
30lbs x 2 x 8
20lbs x 10
leg press machine
drop set
205lbs x 8
130lbs x 8
90lbs x something
stepmill intervals x 20 min
goblet squaat
35lbs x 15
k done
yes i have gained weight
im 136.0lbs today
it gives me a sad
but things are going so well. I feel so good. I dont really want to change anything right now.
I have some arm pit fat that IS THE MOST ANNOYING THING EVER
but nothing else about my body really bugs me so IDK.
BYE
2 Likes
K good
Deadlifts
135lbs x 4
185lbs x 4
205lbs x 4
Belt
225lbs x 4
235lbs x 2 x 4
Bent over row
105lbs x 10
115lbs x 6
120lbs x 6
95lbs x 12
Leg spreader
85lbs x 80 + 25 partials
Foot on seat lat pull to me ss two d handle lat pull down
55lbs 70lbs
X 8 x 8
X 8 x 8
X 8 x 8
Seated leg curl
55lbs x 20
T bar row
Bar plus
50lbs x 10
60lbs x 2 x 10
Wide d handle lat pull down
60lbs x 3 x 12
Db row
40lbs x 12
Seated row cable
85lbs x 12
*anything with a 12 was all super setted
Ropey bicep curl
10lbs
X 12, x 15
Front pull down machine
30lbs x 15
40lbs x 10
30lbs x 15
Barbell curl
40lbs x 8
30lbs x 10
20lbs x 12
Hammer curl
15lbs x 2 x 8 , x 10
Stepmill intervals x 20
K fun 2day.
Welp , I took a back pic to see if I could see any fat gain there or if my brain was fucking with me . So I think Iām still doing ok ,lol . I may have even improved
Iām nuts and too much of a perfectionist
IM FINe
K BYE
3 Likes
Youāve added a significant amount of muscle fron the neck down.
1 Like
Baby got (a nice) back.
Looking good!
1 Like
Nice wingspan on the lats!
1 Like
Thanks guys !!! 
K more reassurance needed LOL
Paused squats
135lbs x 4
155lbs x 4
175lbs x 2
185lbs x 2
195lbs x 2
200lbs x 2 x 2
Military press
80lbs x 4 x 4
Seated db press ss Arnold press ss landmine press
30lbs 15lbs bar plus 10lbs
X 10 x 10 x 10
X 10 x 10 x 10
Face pulls ss bent over db rear delt fly palms inwards as palms facing
30lbs 7.5 7.5
X 10 x 10 x 10
X 10 x 10 x 10
X 10 x 10 x 10
Cable lean away lateral raise ss db lateral raise
5lbs 7.5lbs
X8 x 10
X8 x 10
X 8 x 10
Pinkies up db lateral raises
15lbs x 15
Plate raise
35lbs x 15
Leg spreader
235lbs x 8
160lbs x 8
130lbs x 8
100lbs x 8
70lbs x 25
Step mill x 20
K hereās my form uhgs
I realized i dont pause very long. It feels good and controlled and It feels paused in my head . I donāt think the form really looks bad, but Iām beating myself up about the length. I guess if i find it to be effective then itās not so bad, and itās by far my favorite lift . Idk I think Iām just really fatigued and getting upset about everything.
Sorry for the blurry.
ByE
1 Like
K Iām done obsessing over pause lengthā¦
I take away the rebound effect it doesnt have to be a competition pause lol shh -Jenn
Quick post
Front squats
95lbs x 5
120lbs x 5
130lbs x 5
140lbs x 5
125lbs x 3 x 5
Paused bench
105lbs x 4
115lbs x 2
120lbs x 2 ezeee!! No spot needed long pause
110lbs x 2 x 2
Bench blockz
135lbs x 2
140lbs x 2
145lbs x 2
135lbs x 7
Lots of other shit
Cardio
Had days off so all my workouts are done till sat
Back at work Tom. Havenāt had 3 rest days in like 7 years. I guess itās a lil deload lol
Bye
2 Likes
For bench?
2 Likes
Youāre definitely not rebounding, so your pause is definitely good enough for the full training effect out of the hole. No such thing as a comp pause for squat either so youāre good there too 
1 Like