What Business is it of Yours Where I'm From, Friendo?

Training Training Logs
923

K woweee wow wow, today was awesome. My glutes worked so well!! I am doing more resistance band kick back shit and its helping more than ever :smiley:

Low bar squats

135lbs x 2 sets of 5 (warm up)
165lbs x 3 (warm up)
170lbs x 1 (warm up, cause I went to the bathroom after the last set, well, you knowā€¦)
175lbs x 8
175lbs x 8
belt
175lbs x 14 !! God damn this felt awful in such a good way

beltless high bar paused squats

155lbs x 6
175lbs x 2 sets of 3
185lbs x 2 (pr here alsooooo)
145lbs x 2 sets of 4

ass machine
130lbs
x 10ass
x 10ass
110lbs
x 20*ass

single leg ext.
50lbs
x 8leg w/pause
x 8leg w/pause
60lbs
x 8leg
2 drop sets
40lbs
x 8leg
30lbs
x 10*leg w/pause

step mill interval x 20 minutes

back ext.
x 3 sets of 15 w/epic ass squeeze
x 20 w/mediocre ass squeeze :sweat_smile:

leg squisher SS leg spreader
145lbs/85lbs
x 8w/slow neg/ x 8 w/slow neg
x 8w/slow neg/ x 8 w/slow neg + 1 drop 55lbs x 50 partials

DOne

UHGggggggg trainer sent me another hippo video
A BABY HIPPO VIDEO

He pays more attention to me than marshall
Why he gotta be so super involved with someone. WHY
WYY
YYYYYYYYYYYYYYYYYYYYYY

KBYE

3 Likes
924

k im on a rollllllllll

paused bench press

115lbs x 2 sets of 3 (warm up)
123lbs x 5
127lbs x 2 sets of 4
132lbs x 1
135lbs x 1
136lbs x 1 :smiley:
back off sets
126lbs x 3 sets of 2

1 board bench press

140lbs x 4
140lbs x 5
145lbs x 3
150lbs x 2 sets of 3 :smiley:

seated DB press

32.5lbs
x 12
x 2 sets of 10

lean away cable lateral raises SS straight arm lean away DB lateral raises SS pinkies up lean away DB lateral raises (all done on one side first, then the other. )

5lbs/7.5lbs/7.5lbs
x 10arm/ x 10arm/ x 10arm
x 10arm/ x 10arm/ x 10arm
x 10arm/ x 10arm/ x 10*arm

cable rear delt fly SS face pulls SS bent over DB rear delt fly

5lbs/30lbs/7.5lbs
x 15arm/ x 15/ x 15
x 15arm/ x 15/ x 15
x 15*arm/ x 15/ x 15
norest

pinkies up DB lateral raise SS straight arm DB lateral raise

7.5lbs/5lbs
x 12/ x 12
x 12/ x 12
x 12/ x 12

seated rear delt DB fly w/palms facing each other SS seated rear delt DB fly w/palms facing in wards

15lbs/5lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
norest

ropey tri ext/ SS one arm cable tri ext.

25lbs/5lbs
x 12/ x 15arm
x 12/ x 15arm
x 12 + 1 drop 15lbs x 12w/pause/ x 15*arm

plate raises
35lbs
x 12
x 15
is that al?!?!l

HmMmM
Mayhaps

might take tomorrow off, had a stream of pretty awesomely brutal workouts, so we shall see. Rest is due, but rest is lame. Oh wells

KBYE

925

K rest day yesterday

today

low bar paused squats

135lbs x 2 sets of 5 (warm up)
155lbs x 3 (warm up)
170lbs x 2 sets of 4
180lbs x 6
190lbs x 2 sets of 2
195lbs x 3
205lbs x 2 sets of 1
back off sets
165lbs x 2 sets of 3

pin Andersen squats

165lbs x 3 sets of 4

high bar squats for fun or cardio or some shit

145lbs x 8
135lbs x 10

banded continuous tension barbell hip thrusts SS pliƩ Squats w/squeeze SS ropey cable pull through w/squeeze

95lbs/32.5lbs/25lbs
x 20/ x 12/ x 15
x 20/ x 12/ x 15
x 20/ x 12/ x 15

one leg on bench bent leg cable ass kick back

10lbs
x 15ass
15lbs
x 10ass
20lbs
x 10 * ass + 1 drop set 5lbs x 20 partials *ass(straight leg)

single leg curl
30lbs
x 8leg
x 8leg

stepmill intervals x 20 minutes

leg spreader

70lbs
x 25
x 25
DoNe

is an understatement ā€¦

I think my low hip is now my high hip :confused:
NE Way
I slept from 7:30 last night till after 6am today, friggen rest days are soOoOO tiring

KBYE

2 Likes
926

Congrats on all the great workouts!!! Hopefully I will be joining you on those soon.

1st we need to see us some hippo videos.

(If he is super involved tread carefully.)

1 Like
927

k lost my marbs today cuz stupid trainer was existing in the same building as me, heh. FML

block pulls

185lbs x 5
205lbs x 5
225lbs x 2
245lbs x 2
255lbs x 1
260lbs x 1

Box RDLā€™s

135lbs
x 10
x 10
x 10

bent over row (underhand grip)

115lbs x 2 sets of 12
125lbs x 2 sets of 8
1 drop set
105lbs x 16 *3 of these were crooked and lopsided AF
AF!

k uhh

foot on seat two D handle lat pull down w/slow neg SS ropey cable pull down w/squeeze

55lbs/20lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
NOREST

one arm DB row

45lbs
x 15arm
x 15arm

cable station lat pull down

25lbs x 12
30lbs x 12
35lbs x 12
20lbs x 15 partials

T bar row

Bar ++
60lbs (all reps paused)
x 8
x 8
x 8

hammer strength iso row neutral grip

2 plates per side
x 10arm
x 10arm

barbell curl SS hammer curl

50lbs/12.5lbs
x 8/ x 12arm
x 8/ x 12arm
x 8/ x 15*arm

hammer strength front lat pull down

40lbs
x 20
x 20

maybe thatā€™s all IDK, ainā€™t no focus!!

NEway I feel strange and conflicted

I never get super intense crushes on people that are in relationships
cuz being in a relationship is a turn off LOl

Itā€™s frustrating and I donā€™t like it and I want it to go away. :rage:

KBYE

2 Likes
928

K today was awesome and awfulā€¦

low bar squats

135lbs x 2 sets of 5 (warm up)
155lbs x 3 (warm up)
175lbs x 2 (warm up)
185lbs x 6
185lbs x 6
both of those felt amazing and I was so happy with how those sets went so I had high hopes for my AMRAP set. So I put on my belt, but I guess I was a little bloated from last nightā€™s supper so my belt felt toooOO tight, I got 185lbs x 6 again, but on the 6th rep I thought I was going to shart (shit/fart) so I racked it.
Waited a bitā€¦
put on my belt again, but not so tight

185lbs x 11 , this set sucked/ Didnā€™t have focus, kept thinking about the previous set. Some reps were high, some were crooked, but im sure my head is making it out to be way worse than it actually was

made myself do some unplanned beltless back off sets as punishment, heh.

155lbs x 2 sets of 6

high bar paused squats

165lbs x 3
175lbs x 2 sets of 3
155lbs x 2 sets of 3

ass machine

140lbs
x 8ass
x 8ass
x 8*ass

leg ext.

70lbs x 12
100lbs x 10
130lbs x 6

one leg on bench cable ass kick backs. did 3 diff variations all on one side, kinda like easier ones so make it a drop set, then did the other side so

10lbs x 12 1&1/2 reps *ass
10lbs x 12 straight leg *ass
10lbs x 12 bent leg *ass

stepmill intervals x 20 minutes

back ext.
10lbs
x 15 w/squeeze
x 15 w/squeeze
BW
x 15 w/squeeze

K yaā€¦
upset
but coulda been worse I guess, bleh.

Just feel like I gotta lotta work to put in this cycle so that when it comes time for 1RM day im at where I wanna be. W/E Next SQ day will be betterā€¦

NEWAY I told marshall ive been feeling really depressed lately so he came and picked me up and took me out for steaks and put RHCP on in the car and gave me lots of oralā€¦
It was a really nice night , and he was super sweetā€¦ I wish it was always like that. Him being all thoughtful and caring and whatnot. I know he has it in him ā€¦

uh ya
F*ing imperfect set!!! :rage:

KBYE

929

k good good gooder!!

bench press

115lbs x 2 sets of 3 (warm up)
123lbs x 6
123lbs x 6
belt
123lbs x 11 :smiley:

paused sling shot bench

140lbs x 6
150lbs x 2 sets of 3
155lbs x 2
160lbs x 2 sets of 1
150lbs x 7 (not paused)

incline DB bench press SS DB incline power fly

40lbs/15lbs
x 10/ x 12
x 10/ x 12
x 10/ x 15

rear delt cable fly diff. pin heights for each set and all one arm first like a giant set then the other arm

5lbs
lowest setting x 10arm
middle setting x 12 arm
higher than middle x 15arm
higher than the higher than middle x 20arm
highest setting x 20*arm

hammer strength chest press machine
rest pause set
30lbs
x 12arm
x 11arm
x 10arm
x 9arm
x 8*arm

cable cross over
10lbs
lowest setting
x 12
x 12
middle setting
x 12

facepulls
drop sets but instead of dropping the weight I just lowered the pin height for each set cuz I find that makes it easier

25lbs
high setting x 15
lower than high x 15
middle x 20

incline DB trap raises SS incline rear delt DB fly
7.5lbs/7.5lbs
x 10/ x 10
x 10/ x 12
x 10/ x 15
norest

DB tri kick back SS DB tri overhead ext.

7.5lbs/20lbs
x 8arm/ x 10
x 8arm/ x 10
x 10*arm/ x 12
norest

ropey tri ext.
20lbs
x 15
x 15

done
anyway
ya
my carpal tunnel is really messing up my sleep. I keep waking up in the middle of the night and I cant fall asleep because my wrist is too numb it hurts and I cant get comfy for the life of me.

BYE

930

K 2day was all work and no playā€¦ Wanted to pack it in after the first rep of the first set. But you know meā€¦ gotta power through even if every muscle in my body feels like absolute shit, uhggg

Tempo Squats (probably the most tempoy slowest descenty ones Iā€™ve ever done)

135lbs x 2 sets of 5 ( warm up)
155lbs x 3 (warm up)
165lbs x 2 sets of 4
170lbs x 6
180lbs x 2
190lbs x 3
195lbs x 2 sets of 1
200lbs x 1
back off sets
145lbs x 2 sets of 8

double paused squats

150lbs x 3 sets of 4

banded full reset barbell hip thrusts SS DB pliƩ squat

205lbs/30lbs
x 4/ x 12
225lbs/30lbs
x 4/ x 12
235lbs/30lbs
x 4/ x 12

255lbs x 2
275lbs x 1
185lbs x 8

lying leg curl
60lbs
x 2 sets of 8 w/slow neg
65lbs
x 10

seated leg curl

55lbs
x 20
x 20
40lbs
x 20 partials

step mill intervals x 20 minutes

leg squisher

100lbs
x 25
115lbs
x 15

leg spreader

70lbs
x 12 1&1/2 reps
x 12 1&1/2 reps
Done/dead

oh well, at least I finally slept good
I had a dream about Pablo Escobar :heart_eyes:

KYE
BYE

1 Like
931

oh joyous day today!!!

deadlifts

135lbs x 2 sets of 4 (warm up)
185lbs x 4 (warm up)
215lbs x 4
belt
235lbs x 4
245lbs x 4
250lbs x 4 :D:D:D:D:D:
:smiley:

bent over row (over hand grip) SS ropey cable pull downs

95lbs/25lbs
x 15/ x 15
x 15/ x 15
x 15 + 1 drop 65lbs x 20 *paused/ x 15 + 2 drop 20lbs x 15, 15lbs x 15

one arm DB row SS seated row cable

50lbs/70lbs
x 10arm/ x 10
x 10arm/ x 10
x 10*arm/ x 10 + 2 drop 55lbs x 10, 40lbs x 20 partials

sitting sideways lat pull down SS wide D handle lat pull down SS foot on seat seated row cable handle lat pull down *narrow *lol

25lbs/70lbs/55lbs
x 12arm/ x 12/ x 12
x 12arm/ x 12/ x 12
x 12*arm/ x 12/ x 12
norest

Wide straight arm pull down SS t-bar row w/pause

30lbs/bar + 60lbs
x 8/ x 8
x 8/ x 8
x 8/ x 8

seated DB curl SS hammer curl

17.5lbs/17.5lbs
x 8arm/ x 8arm
x 8arm/ x 8arm
x 8arm/ x 8arm

narrow grip BB curl

60lbs x 5
30lbs x 15

one arm lat pull down
50lbs
x 6arm
x 6arm
1 drop
27.5lbs
x 12 partials *arm

maybe thatā€™s allā€¦
Maybe that was enough. Today instead of tomorrowā€™s planned rest day giving me a freak out it gave me motivation to push myself. What a nice changeā€¦

BYE

3 Likes
932

k yesterday was a rest day PR for all the things I did to feel rested, LOl.

Epic carb up breakfast x 3
bath with some muscle recovery shit added
stretches x 30 mins/foam rolling/tennis balling x 10 min
45 min walk
chiro
massage
banded glute activation stuff/band pull aparts
I DID WHAT I COULD
:smiley:

k today

low bar squats

135lbs x 2 sets of 6 (warm up)
175lbs x 3 (warm up)
185lbs x 2 (warm up)
195lbs x 4
195lbs x 4
belt
195lbs x 9, some off reps, but not too bad overall
back off sets
165lbs x 2 sets of 4

paused high bar squats

165lbs x 5
180lbs x 2 sets of 2
185lbs x 1
back off sets
160lbs x 2 sets of 2

ass machine

170lbs
x 6ass
x 6ass
130lbs
x 20 partials *ass

one leg on bench cable ass kick back
bent leg SS straight leg paused* * both sets on one side first then the otherā€¦
15lbs/10lbs
x 12ass/ x 10ass
x 12ass/ x 10ass

single leg ext.
60lbs
x 8leg
65lbs
x 8leg
2 drop sets
40lbs
x 10leg
30lbs
x 12leg

stepmill intervals x 20 minutes

back ext.
BW
x 30
x 30

DonEEEEEEEE!

NEWAY
not too shabby
gettinā€™ strong here PPL!!!
beyond my wildest dreams, wheeeeeEEee

BEY
BYE

2 Likes
933

K gotta cLAM DOWN shoulder day gets me toOOO wound up!!

Military press

65lbs x 4 (warm up)
75lbs x 2 (warm up)
85lbs x 4
85lbs x 4
85lbs x 6
back off sets
75lbs x 3 sets of 4

paused close grip bench press

105lbs x 6
112lbs x 2 sets of 4
117lbs x 2
120lbs x 2
95lbs x 10

tempo bench press (slow descent)

115lbs x 5
127lbs x 3 sets of 3
120lbs x 2 sets of 3

tempo bench felt meh-ish today

K bunch O lateral raises super setted

straight arm DB lateral raise w/pause(one arm) SS straight arm DB lateral raise w/pause (both arms) SS pinkies up DB lateral raise (one arm) SS pinkies up DB lateral raise (both arm) SS seated DB lateral raise

5lbs/5lbs/7.5lbs/7.5lbs/5lbs
x 10arm/ x 10/ x 10arm/ x 10
x 10arm/ x 10/ x 10arm/ x 10
x 10arm/ x 10/ x 10arm/ x 10

bent over rear delt DB fly w/palms facing in wards SS one arm rear delt cable fly SS facepulls

5lbs/5lbs/30lbs
x 15/ x 15arm/ x 15
x 15/ x 15arm/ x 15
x 15/ x 15*arm/ x 15
norest

cable underhand grip straight bar front raise SS cable upright row SS plate raises

15lbs/20lbs/25lbs
x 12/ x 12/ x12
x 12/ x12/ x 12
x 12/ x12/ x 12
norest

seated rear delt DB fly SS seated rear delt DB fly w/pause
(palms facing each other)

17.5lbs/7.5lbs
x 8/ x 8
x 8/ x 8
x 8/ x 8

NOREST

pinkies up DB lateral raise DROP sets

17.5lbs x 8
12.5lbs x 10
7.5lbs x 12
5lbs x 15

ropey tri ext. SS reverse grip D handle tri ext. SS cable tri ext.

25lbs/10lbs/5lbs
x 12/ x 8arm/ x 10arm
x 12/ x 8arm/ x 10arm
x 12/ x 8arm/ x 10arm
norest

K

2988Ɨ5312 2.71 MB

dis meā€¦

this guy came up to me today and got all awkward and nervous and eye contacty avoidy and told me I inspired him etc with how I go in there day after day and put in as much as I doā€¦
It was the nicest thing :blush:

KBYE

3 Likes
934

That must have made you feel pretty good.

3 Likes
935

yes very much so ! :slight_smile: :slight_smile:

2 Likes
936

k today was good then awesome then awful and alllllll over da place!!

Paused low bar squats

135lbs x 2 sets of 5 (warm up)
155lbs x 5 (warm up)
170lbs x 2 sets of 3
175lbs x 6
belt
185lbs x 2 sets of 2
195lbs x 3
205lbs x 2 sets of 1
210lbs x 1
back off sets
165lbs x 2 sets of 3, these felt shitty and messed up crooked AF

pin Anderson squats

145lbs x 2 sets of 5
145lbs x 6

banded full reset barbell hip thrusts SS ropey cable pull through

225lbs/30lbs
x 4/ x 15
x 4/ x 15
x 5/ x 20

continuous tension barbell hip thrusts SS straight leg cable ass kick back

135lbs/10lbs
x 12/ x 12ass
x 12/ x 12ass

leg spreader
drop sets

130lbs x 8
100lbs x 10
70lbs x 12
55lbs x 20

single leg curl

30lbs
x 10leg
x 10leg

stepmill intervals x 20 mins

and thatā€™s all she wrote.

k that was good, but my back off sets feeling wonky made me really upset and then I started getting OCD and kept squatting (I def. did more than just 2 sets of 3 for my back off but I wasnā€™t counting a bunch of imperfect ones, w/e) Just let my mind get the best of me/ TOO MUCH CORTISOL/ TMC
BUT I am going to keep using my belt for tempo/paused work because I find that even though it makes me feel stronger, I find it really hard to connect with my glutes the second the belt goes on, IDK. also maybe a tendency to be more crookedā€¦ weā€™ll see if controlled work helps at all during my AMRAP sets .

uhh
BYE

3 Likes
937

K welp, today was aiiiiight, I guessā€¦ :smirk:

Rest day yesterday, got some cupping done on my hips and now I feel like a whole new person :slight_smile:

k

Low bar squats

135lbs x 2 sets of 6 (warm up)
155lbs x 3 (warm up)
175lbs x 2
185lbs x 2
195lbs x 1
205lbs x 2
belt
215 x 1
225 x 1ā€¦

back off sets

175lbs x 3 sets of 3

high bar paused squats

155lbs x 6
170lbs x 2 sets of 4
180lbs x 3
back off sets
140lbs x 2 sets of 8

ass machine
160lbs
x 10ass
x 10ass

stepmill intervals x 20 minutes

leg ext.

115lbs x 6
130lbs x 6
1 drop set
70lbs x 12

leg on bench bent leg cable ass kick back

10lbs
x 15ass
x 15ass
x 15*ass
5lbs
x 15 partials *ass (straight leg)

umm

leg spreader

55lbs x 100

let squisher

115lbs
x 12
x 12

There we go, now maybe I can sleep at night againā€¦

Except thatā€™s mostly because my carpal tunnel hates me, meh.

k BYE

7 Likes
938

Good job. On to the next PR :slight_smile:

2 Likes
939

Hey, congrats, you won the race, rather easily I might add. Iā€™ll be taking a run at three plates again soon, but you made that weight your bitch. Bar speed was good! Good work!

3 Likes
940

Congrats on the 225!

1 Like
941

THX so much guys!! :relaxed:
I am motivated now more than ever!!!

Except this morningā€¦hehā€¦had my millionth shitty sleep in a row and did not even want to work out
But I told myself it was just DL accessory day so I could take it easy
So I busted my ass and set a couple PRā€™sā€¦

Deficit deadlifts

135lbs x 2 sets of 6 (warm up)
185lbs x 5
205lbs x 2 sets of 3
225lbs x 1
235lbs x 1
240lbs x 2
245lbs x 1
255lbs x 1
WOW I donā€™t think ive ever pulled 255 beltless before, let alone from a deficit :smiley:
I highly doubt my 1RM is still 260, LOL

paused DL

155lbs x 3 sets of 5

bent over row (underhand grip) SS ropey cable pull down

95lbs/20lbs
x 15/ x 15
115lbs/20lbs
x 10/ x 15
x 10 (last two reps were dumb so I did a drop set 95lbs x 10)/ x 20

sitting side ways lat pull down SS foot on seat two D handle lat pull down w/slow neg

25lbs/55lbs
x 10arm/ x 10
x 10arm/ x 10
x 10*arm/ x 10
norest

one arm DB row SS incline bench chest supported DB row

40lbs/25lbs
x 12arm/ x 12
x 12arm/ x 12

uhh

incline DB curl SS barbell curl

15lbs/30lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
norest

wide D handle lat pull down SS straight arm pull down SS kayak row

70lbs/25lbs/20lbs
x 10/ x 10/ x 10arm
x 10/ x 10/ x 10arm
x 10 + 1 drop 55lbs x 10 w/slow neg/ x 10/ x 10*arm

cable lat pull down

30lbs
x 8
x 8
15lbs
x 30 partials

seated row cable
drop sets

100lbs x 8
70lbs x 10
40lbs x 12 w/long pause on each rep

done
\

NEWAY I dunno if it was my two-plate celebratory before bed cereal or what but shit feelinā€™ light. Except bent over row, that just keeps getting weaker LOL.

KBEY
BYE

3 Likes
942

k not bad 2day

tempo squats (super slow descent)

135lbs x 2 sets of 5 (warm up)
155lbs x 3 (warm up)
175lbs x 2 sets of 2
185lbs x 3
190lbs x 3
200lbs x 2 sets of 1
back off sets
150lbs x 2 sets of 6

double paused squats

150lbs x 4
160lbs x 2 sets of 2
165lbs x 3

banded full reset paused barbell hip thrusts SS pliƩ squats

185lbs/32.5lbs
x 6/ x 10
225lbs/32.5lbs
x 4/ x 10
235lbs/32.5lbs
x 4/ x 10

135lbs x 15 (continuous tension)

seated leg curl SS lying leg curl

60lbs/50lbs
x 15/ x 8
x 15/ x 8
x 15/ x 8

stepmill intervals x 20 minutes

and k done.

honestly cant wait for this cycle to be over so I can have a deload day for each of my lifts and start the next cycle with more rest and patience.

Iā€™m going to plan 2 rest days per week 2 squat days and one deadlift day
I am currently squatting every other day and while my numbers are going up, my hips and I are not getting alongā€¦

KBYE

2 Likes