A’ight, so, I’m no expert, and, I am an old man, but…ain’t this a lot of reps for deadz?
A lot does not mean too much
…
Where I come from (crazy town), there is no such thing as too much volume.
1 Like
I do 10 sets of squats and then 6 sets of deadlifts…
1 Like
I cant feel my ass or my legs for the next 4 days…but, it is what it is.
1 Like
K i decided that I need to take a calmer approach to my wed. shoulder sesh
It’s a good day to do less and recover/prepare for the rest of the week of heavy hard shit.
Today:
Military press
70lbs x 10
75lbs x 10
75lbs x 10
Slowly, but surly I build this weak ass lift up…
Close grip bench press
95lbs x 8
115lbs x 2 sets of 4
120lbs x 3
125lbs x 2 sets of 1
rear delt DB fly palms facing SS pals facing inwards SS palms facing w/a feeble attempt at a slow neg.
25lbs/12.5lbs/12.5lbs
x 10/ x 10/ x 10
x 10/ x 10/ x 10
x 10/ x 10/ x 10
Nottta rest
DB lateral raise w/holds at the top + slow neg SS incline DB front raises
7.5lbs/7.5lbs
x 12/ x 12
x 12/ x 12
x 12/ x 12
EZ bar tri ext.
30lbs x 15
35lbs x 2 sets of 15
cable bent over tri ext.
5lbs
x 12arm
x 12arm
cable rear delt fly
10lbs
x 20arm
x 20arm
stepmill intervals x 20 minutes
K THERE barely did anything 
BYE
1 Like
k had a pretty whiney attitude throughout my entire workout today, but got shit done regardless
blah
high bar squats
135lbs x 5
155lbs x 5
165lbs x 5
belt
175lbs x 4 sets of 5
180lbs x 5 <–first rep was high, but the rest were good
low bar paused squats
155lbs x 5
170lbs x 2 sets of 3
belt
185lbs x 1 <–wanted this to be a double, but digestion concerns got in the way
190lbs x 1
195lbs x 3 sets of 1
front squats
115lbs x 6
125lbs x 3
130lbs x 2 sets of 2
ass machine
150lbs x 8ass
150lbs x 8ass
110lbs x 20 partials *ass
stepmill intervals x 20 minutes
single leg ext.
30lbs
3 sets of 12leg w/ pause at top
40lbs
x 12leg (no pause)
doneeeeee
Well, despite taking it fairly easy yesterday, I still felt like shit today.
I guess I need to remember that it would be fairly abnormal to feel like an ultra strong super hero every single day of the week.
TIRED
HAPPENS
It’s just annoying is all…
BYE
K bench
press
Bench press
120lbs x 8
125lbs x 3 sets of 8
paused bench press
130lbs x 2 sets of 3
135lbs x 3 sets of 2
140lbs x 1
seated DB press SS Arnold press
35lbs/20lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
rear delt DB fly SS rear delt DB fly
20lbs/10lbs
x 12/ x 15
x 12/ x 15
x 12/ x 15
not a single REST TAKEN
one arm DB lateral raise while the other arm DB iso holds SS seated DB lateral raise
7.5lbs/7.5lbs
x 10arm + 10 both arm slow neg/ x10
x 10arm + 10 both arm slow neg/ x 10
x 10*arm + 10 both arm slow neg/ x 10
uhh
ropey tri ext. SS db tri ext.
25lbs/17.5lbs
x 12/ x 8arm
x 12/ x 8arm
x 12/ x 8*arm
x 20lbs x 15 partials //
stepmill intervals x 20 minutes
Anyway, some issues/some thinkings
I have gained a fair amount of weight (like 5lbs, LOL)
but for a small person that’s actually noticeable
I started having a panic attack before work yesterday and was semi in tears because I could not fit into any of my shirts and it made me upset
as you can clearly see I’ve turned into a giant arm monster HAHA
but I am very torn because I most certainly do not want to discontinue my quest for ultimate strength and I do not want to go back to being hungry, but I also do not want to keep gaining weight. As of today I am 128lbs
I like 125
I dislike 128
I know not what to do
I know I’ve gained muscle, but I have also gained fat
I don’t know what I really am willing to cut out diet wise
I still weigh and measure everything
blah
W/E
BEY
BYE
2 Likes
veins are cool lookin’
nice gunz
2 Likes
ok today was lots O’ fun
deadlifts
185lbs x 4
215lbs x 2
225lbs x 1
belt
235lbs x 1
245lbs x 1
255lbs x 3 sets of 1
1 tester set ~~beltless
220lbs x 6 <— every time I have a bad workout I write on my calendar “some day something something will be my bitch”
I had a bad workout like 6 weeks ago deadlifting 220 for 4’s with a belt so I wanted to come back and test it today
Not quite my bitch, but getting there…
paused deadlifts
205lbs x 2 sets of 4
220lbs x 3 sets of 2
225lbs x 1 set of 1
bent over row SS sitting sideways lat pull down
100lbs/25lbs
x 8/ x 12arm
x 8/ x 12arm
x 8/ x 12 *arm
chest supported row SS seated row cable
25lbs/85lbs
x 15/ x 10
35lbs/85lbs
x 12/ x 8
45lbs/85lbs
x 8/ x 10
close grip barbell curl SS hammer curl
50lbs/12.5lbs
x 8/ x 10
x 8/ x 10
x 8/ x 12… I think
maybe just 10 again
W/E/
um
hammer strength front pull down
40lbs
x 12
x 12
30lbs
x 25 partials
stepmill intervals x 20 minutes
kayak rows SS straight arm pull down (all reps slow neg.)
25lbs/25lbs
x 10arm/ x 10
x 10arm/ x 10
Norest
K good
I think I am going to change my heavy squat days to sunday and my rep squat days to Thursday because I keep getting upset on Thursday squat day about feeling weak and tired
doing it on sunday when I know I have the day off to chill could improve things…
we’ll see
Also with regards to yesterdays weight gain commentary
I think ill just cut back on a couple small things so that I can just stop gaining instead of worrying about trying to lose weight
ARE YOU UNCOFMORTABLE IN YOUR OWN SKIN? OR JUST YOUR CLOTHING?!
That is what I’ve been asking myself
and I am not sure
I have spent at least a year being hungry so I’d really like a break…
I also sleep better when I eat more carbs
I also think its horribly unfair that I do cardio 7 days a week, work out for 2 hours a day, measure and weigh all my food and I still start getting fat the second I let myself eat enough sweet potato to feel satisfied 
K OFF EARLY 2DAY THEN WEEKEND :D:D:D:D
BYE
K today was some kinda wonderful
I dunno if it was the awesome bath I had after work, the 10 hours of sleep I got, or the fact that I busted out my ol’ Walter White shirt, but MAN!! I plowed through my like 10 day long squat plateau, Lol…
low bar squats
135lbs x 5
155lbs x 5
175lbs x 2
belt
185lbs x 2
190lbs x 2
195lbs x 2
200lbs x 3 sets of 2
my “someday 190lbs will be my bitch” set if you can remember back to a few Thursday’s ago when I chickened out doing 190 x 3
190lbs x 5
This coulda easily been 6 or 7 so I’m still 190’s bitch
Soon though…I’ma comin’ for ya again!!!
High bar paused squats
160lbs x 4
170lbs x 2 sets of 3
belt
180lbs x 2
190lbs x 2 sets of 1
Ropey cable pull through SS barbell hip thrusts
30lbs/165lbs
x 25/ x 8
x 25/ x 8
x 25/ x 8 + 1 drop 145lbs x 12
leg spreader SS straight leg cable ass kick back
170lbs / 15lbs
x 10/ x 10leg
x 10/ x 10leg
x 10 + drop sets 115lbs x 10, 55lbs x 20 partials/ x 10*leg
lying leg curl w/slow neg SS seated leg curl
50lbs/115lbs
x 8/ x 6
50lbs/ 100lbs
x 8/ x 6
50lbs/ 85lbs
x 8/ x 6 + drop 55lbs x 12 partials
NORESST
single leg curl
10lbs
x 8 1&1/2 reps *leg
x 8 1&1/2 reps *leg
stepmill intervals x 20 minutes
K had lotsa fun today
Oh also, back down to 127.0lbs so this also pleases me
Honestly, I went to bed feeling pretty sad last night, probably just really worn out.
But Gabe was at his dad’s and I was just feeling lonely and sorry for myself. Like, wow, I’m going to be alone forever, aren’t I?
Even this morning doubting the direction I wanted my training to take with the weight gain.
But at the same time kinda begging myself PLZ don’t make me go back to hunger and berating myself over body imperfections.
POWERLIFTING
I LOVE
Sometimes I think powerlifting finds the people it’s supposed to find …
But after today’s total awesome-ness and my “I’m sick of your shit Jenn” attitude I feel a helluva lot better.
Gonna be a greeeeeeeeat weekend
BYE
3 Likes
K winning lifting streak continues NO JINXING
Bench press
115lbs x 6
125lbs x 4
130lbs x 4
135lbs x 3 sets of 4
115lbs x 15
Incline DB press
40lbs
x 12 *paused at bottom
45lbs
x 3 sets of 8
1 drop
35lbs
x 8 *paused
hammer strength incline press (one arm at a time)
rest pause set
30lbs
x 12, 11, 10, 9, 8*arm
20lbs
x 15 partials *arm
stepmill intervals x 20 minutes
reverse grip D handle tri ext. SS ropey tri ext.
10lbs/25lbs
x 12*arm/ x 12
x 12 arm/ x 12
x 12arm/ x12
restnon
cable bent over tri ext.
5lbs
x 10arm
x 10arm
DB tri ext.
drop sets
22.5lbs x 8
15lbs x 10
12.5lbs x 12
Felt good N strong today
Didn’t even get a spotter for my first set @135
#bravemode
BYE
2 Likes
K deadlifts today
Deadlifts
…
205lbs x 6
215lbs x 6
belt
220lbs x 6
225lbs x 2 sets of 6
deficit deadlifts ~~Beltless
215lbs x 2 sets of 3
225lbs x 2
230lbs x 2 sets of 1
215lbs x 3
one arm DB row
65lbs
x 8arm
x 8arm
x 8arm
55lbs
x 12arm
cable station lat pull down SS straight arm pull down W/slow neg
25lbs/25lbs
x 20/ x 20
x 20/x 20
x 20 + 1 drop 20lbs x 20 partials/ x 20 + 1 drop 20lbs x 20
WHAT
the fuck
20202020202002020 and 20
…
stepmill intervals x 20 minutes
bicep curl machine
50lbs
x 2 sets of 10 w/slow neg
55lbs
x 10
incline DB curl drop sets
20lbs x 8
15lbs x 8
12.5lbs x 8
10lbs x 12
7.5lbs x 15
felt strong again today
Didn’t think I would actually
my last rep @215 felt like my head was going to explode
my first rep @220 felt like air
I dunno if i am kinda depressed or I’m just being a whiney baby but i can’t stop this I’m feeling sad crap from swirling around my brain.
Last night gabe finally came home from daddy’s and I was like
“Ya we have to do something fun next sunday cause we haven’t gone out in a while”
and he was like
“ya… about that, i kinda wanted to hang out with Colby next sunday”
Uhg
and so it begins…
Now my kids getting a life and people and my forever alone-ness has to expand to include that…
Maybe it was just the baby shower we went to where I had to see all these people from my childhood with wives, husbands, and baby’s.
And god help me I miss marshall
His fucking big headphones and his little face
and I hate me that I miss him to boot, so that just makes it all worse
Le sigh…
This too shall pass
At least lifting and I are still madly in love
I love that. I might have to start doing that.
1 Like
Do recommend!!
It helps a bit with my workout OCD cause it’s like proof that weak days or off days don’t amount to jack shit as far as strength building
Great fun way to challenge yourself also!! 
K accessory day
day of accessorizing
military press
75lbs x 8
80lbs x 4 sets of 8
I never thought I’d say this, but military press is getting kind of exciting…
close grip bench press
110lbs x 5
120lbs x 2 sets of 3
125lbs x 2
130lbs x 3 sets of 1
I never thought id say this, but close grip bench is getting kind of exciting
one arm DB lateral raise SS DB lateral raise w/holds at the top + slow negative SS plate front raise
12.5lbs/7.5lbs/35lbs
x 12arm/ x 12/ x 12
x 12arm/ x 12/ x 12
x 12*arm/ x 12/ x 12
NOREst
rear delt DB fly palms facing each other SS palms facing inwards SS palms facing each other
20lbs/10lbs/10lbs
x 10/ x 10/ x 10
x 10/ x 10/ x 10
x 10/ x 10/ x 10
NORESt
ing
EZ bar cable tri ext.
drop sets
50lbs x 10
42.lbs x 10
35lbs x 10
30lbs x 30
25lbs x 20 partials
stepmill intervals x 20 minutes
K enjoyed it today
Also, I was setting up to do my close grip bench and I slide back farther so I can get a small arch and get tight and my head accidently hit the guys butt who was standing at the bench behind be
AKWARD
I was like
oh shit
Now I’m out of my zone
was that your butt?!
…
BYE
Also I forgot yesterday’s bye so
BYE
1 Like
It’s lot of sets, not reps so much. That can be a very, very good approach for DL. I used to do days where I’d hit 10 singles all between 80-95%. Now I’m doing 531 I’m getting comfortable with heavier DL for reps too. Turns out going past five won’t kill you.
Plus, @Spock81 is probably a tad stronger than she thinks so if you factor in what her true max would be, they’re not super heavy sets either.
1 Like
oh ye have so much faith in me 
K beast moded today’s squat shit
Decided to do everything beltless today also for no other reason than I love/hate myself
k low bar squats
135lbs x 8
155lbs x 8
165lbs x 8
175lbs x 8
180lbs x 2 sets of 8
killme…
high bar paused squats
155lbs x 5
170lbs x 2 sets of 3
180lbs x 2 sets of 1
155lbs x 5
killme…
front squats
120lbs x 3 sets of 4
ass machine
120lbs
x 12 1&1/2 reps *ass
x 12 1&1/2 reps *ass
stepmill intervals x 20 minutes
single leg ext.
40lbs x 10leg (paused)
45lbs x 10leg (paused)
50lbs x 10*leg
30lbs x 20 partials *leg
DONE
K actually felt awesome today despite it being my grumpy Thursday and having to start work like 1.5hrs earlier than my normal Thursday shift
WHOOP
UHHHGggggggggg
So now not only is my kid spending time with his buddy on our sunday bonding day but he’s also having a sleep over Saturday night
WOEEEEEEeee
IS JENN
It’s okay I’ll just finish watching deadpo…
oh…
I already finished that
well it’s okay, I’ll just watch fuller house…
oh…
I finished the season last week…
It’s ok
Ill just go to bed at 7
Deadpool was awesome BTW though, holy man
At first I was like, eh, then I was like OMG PLZ NEVER END
Oh something nice:
THe girl who works at the gym during my Friday morning, I-need-a-spotter bench sessions came into the bank the other day and we started talking and whatnot.
Of course I had to start complaining about my getting fatness and she said
"you know we’re all jealous of you, right? All the girls at the front have talked about it and we’re all like, she’s so small and so strong, how does she do that ?!! "
I WAS LIKE AWEEEEEEEEEeeee
I never woulda thought anyone would be jealous of me cause I’m too busy being jealous of other people LOL .
DONT BE JEALOUS OF ME IM CRAZEEEee
KBYE
3 Likes
K awful shit today…
Bench press
115lbs x 12
120lbs x 3 sets of 12
paused bench
125lbs x 2 sets of 4
135lbs x 2
140lbs x 1
140lbs x 0
115lbs x 6
Seated DB shoulder press SS Arnold press SS one arm DB raise while the other arm iso holds SS seated DB lateral raise
32.5lbs/15lbs/5lbs
x 12/ x 12/ x 12arm + 12 both arm/ x 12
x 10/ x 10/ x 10arm + 10 both arm/ x 10
x 8/ x 8/ x 8*arm + 8 both arm/ x 8
rear delt DB fly drop sets
25lbs x 10
20lbs x 10
17.5lbs x 10
15lbs x 10
12.5lbs x 15
actually I don’t remember if there was another set in here or what cause I thought I ended with 10lbs W/E
ropey tri ext SS one arm DB tri ext
25lbs/10lbs
x 12/ x 10arm
x 12/ x 10arm
x 10 + 1 drop 20lbs x 12 partials/ x 10*arm
stepmill intervals x 20 minutes
K I DUNNO
paused bench felt heavy
Every rep of my paused bench felt heavy
My second rep @135 moved at a snails pace and almost chickened out but then went for 140 anyway
and it moved fine
so I wanted another set
and I COUDLNT FUCKING DO IT
I HAVE
NOT
MISSED
A BENCH REP
IN
YRS!!!
Especially not once I’ve done tons of times before!!!
I dunno what happened
maybe its cause in between my 125 sets and my 135 set I had to walk around the gym for 10 minutes looking for my spotter and I started getting tired
or if its because my sets of 12 took too much out of me
IMSOUPSET
IMSOOOOOOOOOOOoooOooOUPSET
If you don’t fail, you’re not trying hard enough. Next time, make that bar your bitch!
2 Likes