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

Training Training Logs
1003

thx everyone :blush::relaxed:

Never fear, a visit to the chiro, a rest day, and a slight program adjustment has made me fall in love with powerlifting allllllll over again :heart_eyes:

Wasnā€™t sure id be able to go through another cycle of squats with +5lbs and still hit all my reps without killing myself so instead of not adding weight or taking off weight, I am still adding 5lbs but I am doing 9ā€™s, 7ā€™s 5s etc/// and not 10s 8s 6s . So its one less rep but 5more lbs NO STEPS BACKWARDS and somehow sorta stepping forward but also kinda staying the same?! It will be a cycle that is slightly less unnerving anywayā€¦

low bar squats

135lbs x 2 sets of 5 (warm up, with band around knees)
155lbs x 3 (warm up)
belt
175lbs x 4 sets of 9
kill me plzā€¦

front squats YES , adding these in and doing paused high bar on my accessory squat day since I over work my bum and under work my quads. Could be why my sticking point is not out of the whole, and half way up??

115lbs x 2 sets of 5
125lbs x 2 sets of 3
135lbs x 2
135lbs x 3

WEAKAF

ass machine w/epic squeeze

110lbs x 10ass
130lbs x 8ass
150lbs x 10* ass( regular squeeze)

single leg ext.

50lbs
x 10leg
x 10leg
30lbs
x 8*leg w/long pause at top

one leg on bench bent leg cable ass kick back

all sets done on one side in giant set then the other side

10lbs x 15ass
20lbs x 10ass
10lbs x 15*ass

leg ext
drop sets

100lbs x 8
70lbs x 8
40lbs x 8 I think IDK this was burny maybe I did 10 ā€¦ but prob only 8 (baby)

leg spreader

55lbs x 20 1&1/2 reps
70lbs x 15 1&1/2 reps
85lbs x 20

stepmill intervals x 20 minutes

back ext.

BW
x 25
x 25
x 25

Neway these donā€™t look too terrible so I am keeping them in even though I cant stay perfectly upright like some kinda freak of nature :stuck_out_tongue:

Also I seem to be less blubbery , musta been retaining like 50lbs of water or some shit.

BUt I have adjusted my diet to be just shy of 2300 calories which still seems like a lot but honestly I was eating 2600 + and the stuff I fixed seems timed better and I also donā€™t think my lifts will suffer and I wont be deprived

Here is my new diet:

up at like 5am pre workout

plazma + fini bar
post mag -10
post shower frosted flakes
breakfast- (lol) two eggs on two pieces of ezikiel ezikieel EZZZEEE KUEl bread
lunch- 4.0oz chicken breast 1/2 cup white rice
supper- bison or beef patty (around 325 cal) or 4.5oz sirloin steak w/ 1 cup sweet potato (sometimes 1 1/4-1/2 cup if important workout next day)
pre bed dessert protein pudding thing I make w/metabolic drive choc. 1/2 cup unsweetended apple sauce, couple tablespoons blueberrys like 1 cup water so its thick enough to be like a pudding and oh cinamaonan IDGAF I think its delicious
k anyway
2300 cal and seems good to me (?)

K BYE

2 Likes
1004

k killer sesh today

paused bench press

115lbs x 2 sets of 3 (warm up)
126lbs x 5
130lbs x 2 sets of 3
137lbs x 1
140lbs x 1
141lbs x 1

1 board press

145lbs x 6
150lbs x 2 sets of 3
155lbs x 2
135lbs x 10

seated DB press SS Arnold press

35lbs/15lbs
x 10/ x 12
30lbs/15lbs
x 10/ x 12
x 10/ x 12

cable rear delt fly SS bent over Db rear delt fly w/palms facing inwards SS rear delt db fly palms facing each other

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

seated rear delt DB fly
drop sets

12.5lbs x 20
10lbs x 20
7.5lbs x 20
5lbs x 25 (this was the only set w/palms facing inwards)

pinkies up DB lateral raise SS straight arm DB lateral raise w/pause at top SS pinkies up DB lateral raise

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

DB tri kick back.

7.5lbs
x 10arm
x 10arm
x 10*arm

cable bent over tri ext.

5lbs
x 12arm
x 12arm

cable straight bar underhand front raise SS cable upright row SS plate raise SS 10&2 raises

15lbs/20lbs/25lbs/7.5lbs
x 12/ x 12/ x 12/ x 12
x 12/ x 12/ x 12/ x 12
x 12/ x12 / x 12/ x 12
this was unexpectedly brutal

D handle cable lean away lateral raise w/pause at top

5lbs
x 8arm
x 8arm

k arm pain came back a little bit again near the end of benching so need to ice it etcā€¦cause I donā€™t want to have to go back to the chiro uhgggggggg always makes me nervous I HATE GOING I DUNNO WHY :confused:

Was talking to my spotter today and I was telling her how the past few days my indecicivness with regards to lifting and my body was upsetting me as I felt I had gained too much weight .

She was like People are really impressed by you, you know? People have mentioned to me lots of times that girl!! She can squat so much she can bench so much ! :relaxed:

I guess I donā€™t deadlift enough if they donā€™t mention that LOL :sweat_smile:

Anyway, it was certaintly nice to hear. I guess the last thing on ppls mind when they see me at the gym is that Iā€™m fatā€¦

KBYE

4 Likes
1005

k goodā€¦

Andersen pin squats

135lbs x 2 sets of 5 (warm up)
165lbs x 6
175lbs x 2 sets of 4
180lbs x 2
185lbs x 3
these felt awesome doing them for my first exercise

paused high bar squats

155lbs x 2 sets of 5
170lbs x 3
180lbs x 2 sets of 2
back off sets
140lbs x 2 sets of 4

banded full reset barbell hip thrusts SS DB pliƩ squat

225lbs/30lbs or 32.5lbs idk, I DONTCARe(I care)
x 6/ x 10
235lbs/30lbs (?)
x 6 / x 10
245llbs/30lbs (?)
x 5/ x 10

265lbs x 3
275lbs x 2

continuous tension banded barbell hip thrusts SS ropey cable pull through

135lbs/30lbs
x 12/ x 12
x 12/ x 12

single leg curl

30lbs
x 8leg
x 8leg
20lbs
x 10*leg

was pretty much done at this point so just did AMRAP for leg spreader and leg squisher at whatever weight the person before me had it set on so it was

leg spreader

105lbs x 35

leg squisher

115lbs x 35

stepmill intervals x 20 minutes

3 three gooders in a row = rest day tomorrow pour moi/ hopefully a day off will let my arm sort it self outā€¦pissing me oFfffffffff

deadlift dubs on sunday WOOOOOOOOOOOT
wot

k bye

1 Like
1006

Hello K. I think what you do and how you look is amazing.

I see you are conflicted as to whether you should be pushing for strength, or cutting for looks.

My current take, and what i do, is based on what i have seen of those who have constantly pushed for heavier and heavier weights. Sooner or later they injure themselves, and this impedes their progress, and sometimes ends their careers.

So what i am doing is alternating 6 month blocks of heavy shit with 6 months of lighter conditioning, shaping training ---- e.g. German Body Comp, and PHA, and hi rep stuff.

Perhaps you should give this some thought, even if only for your training longevity.

1 Like
1007

heeyyy thanks for stopping by newcomer !! and thanks for the suggestions :smiley:

K im late posting today I hope I donā€™t forget everything :scream:

deadlifts

135lbs x 5 (warm up)
185lbs x 3 (warm up)
225lbs x 2
245lbs x 2
belt
255lbs x 2
265lbs x 2
270lbs x 2

block pullz

185lbs x 2 sets of 10
205lbs x 5
225lbs x 2
225lbs x 4

bent over row (underhand grip) SS medium D handle lat pull down SS ropey cable pull down

95lbs/55lbs/20lbs
x 15/ x 15/ x 15
x 12/ x12/ x 12
x 12/ x 12/ x12

one arm lat pull down

drop sets
35lbs x 8arm
27.5lbs x 10arm
20lbs x 12*arm

t bar row
bar ++
50lbs
x 10
x 10
(all reps w/pause squeeze at top)

DB row

40lbs
x 12arm
x 12arm
x 12*arm

wide D handle lat pull down

70lbs
x 8
x 8
55lbs
x 12 I think I dunno

seated row cable
drop sets
85lbs x 6
70lbs x 8
55lbs x 10
(I forget actually what I did I dunno that seems rightā€¦)

seated DB curl SS hammer curl

12.5lbs/30lbs
x 10arm/ x 10
x 10arm/ x 10
x 10*arm/ x 10
norest

hammer curl

20lbs x 8arm
15lbs x 8arm

stepmill intervals x 20 minutes

and there we go, moved fast if I do say so myself which IAM saying so myself :stuck_out_tongue:

rest day again tomorrow cause deads suck the life outta me, but oh well then back at it Tuesday with squats :smiley:

BYE

3 Likes
1008

k today

I had to switch bench and squat days cause my back was still too sore from deads on sunday and I thought it would be a stupid idea to try and squat when I could simply just BE FLEXIBLE ā€¦

bench press

115lbs x 10
115lbs x 10
belt
115lbs x 16 ! :smiley:

paused sling shot bench

150lbs x 2 sets of 3
150lbs x 4

incline DB press SS incline DB pec fly

42.5lbs/12.5lbs
x 10/ x 15
37.5lbs/12.5lbs
x 10/ x 15
x 8 + 1 drop 25lbs x 8/ x 15

incline DB trap raises SS incline rear delt DB fly palms facing in wards SS incline rear delt fly palms facing each other SS bent over rear delt DB fly palms facing inwards SS bent over rear delt DB fly palms facing each other
fuck

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

cable cross over
low setting
10lbs
x 15
x 15
middle setting
10lbs
x 15

cable rear delt fly SS facepulls (diff pin height each set)

5lbs/25lbs
x 20arm/ x 20
x 20arm/ x 20
x 20*arm/ x 20 + 1 drop 20lbs x 20

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

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

ropey tri ext.
drop sets

30lbs x 8
25lbs x 8
20lbs x 12

hmm

oh ya

hammer strength chest press machine

35lbs
x 8arm
x 8arm
25lbs
x 20 partials (both arms)

done.

pretty good today, should be fine squatting tomorrow but kinda sad I already benched and its not bench day tomorrow LOL

anyway so that guy that was just SoOoO into me stopped talking to me, FML.

Last week one night we messaged back and fourth for like 3 hrs and the last message he said and I quote "youā€™re such a sweetheart :heart_eyes: "

So the next day I messaged him and he didnā€™t answer me
so then the day after that I messaged him again and he didnā€™t answer me
just like normal stuff, well normal for me anyway . Nothing like HELLO IM PHSYCO LADYYYYYYYYY. It was like ohh hey I added you as a favourite :slight_smile:

K anyway
so days go by and he just keeps ignoring everything I say so I was like um ok
So I asked why things changed and he ignored that of course

Nothing I hate more than being ignored. My kids dad ignored me throughout my entire pregnancy and it was really difficult to deal with emotionally. He even ignored me when I asked him if he wanted me to let him know when I go into labour .
W?E traumatizing for me so being ignored by anyone under any circumstance bothers me
so I was Like K FINE

So was it because I have a Jurassic park pillow case?!
Is it because I donā€™t really like ellen DeGeneres even though she seems like a really nice person?!
Is it because I donā€™t like my toast very toasted its basically just like raw bread!!!
IS THAT WHY YOU DONT LIKE ME ANYMORE

needless to say he blocked me Obvs.
Because why friends?
Because I am cursed, I told you that before

Literally went from heart eyes straight to ignore forever and then block and I never EVER Everrrrrrrrrrr get to know why!!

Least he could do is lie to me like all the other guys did ā€œthat at least would have been respectful !ā€ Back to the future III quote

Clara !
But thatā€™s not the truth!

Anyway
k
FUCK EVERYONE!!!
No
k sorry

k bye!

1009

I apologize for the lateness of this post but I must say a few things. First and foremost donā€™t call yourself fat. Stop that right now. Stop picking yourself apart like that. Please. Not for me but for yourself okay? As far a powerlifting goes, women who are powerlifters, itā€™s actually quite normal for us to not be that shredded. Lean? Yes? Super cut with abs and stuff? Not so much. Espeacially if weā€™re natural. And even if you do want to cut down throw in some conditioning work, and cut intensity days down by a day and monitor progress. Keep volume up and make it heavier in 10-15lb increments as you progress. Do you do any conditioning work? I guarantee you that will help. Swim, climb hills, hike, dance, push your car like a prowler, etc. Sweat hard as fuck, and your body will do what it does best, just be patient. I too am by no means skinny or lean as I once was. My waist has climbed up to 29-30in, but itā€™s expected because Iā€™m also gaining strength. And I can see by your videos how you look. And youā€™re healthy. Okay? Youā€™re healthy. Period. And thatā€™s normal, and youā€™re still beautiful either way. And if you have to put on thing on the back burner to focus on another then so be it. Because you have the rest of your life to do whatever the hell else you wish to do. If you wanna cut down for the year or slowly for the next six months guess what? Powerlifting will still be there to welcome you with open arms. Okay?

On the note of being different from everyone else in the gym, donā€™t even look at anyone else. Okay? Picture the gym barren and itā€™s you against you. You already are different from everyone else simply by existing. And sure there are those Tumblr girls who are all small and skinny and wear high waisted everything, with high buns, and a face full of makeup, so what? In a survival of the fittest test, guess what? You crush them and survive. I know thatā€™s a bit of a violent picture to draw but you get the point.

Iā€™ve been on both ends of the spectrum. Very fat, and unhealthy, or weighing 80lbs with a terrible case of anemia and amenorrhea. Find your happy place love. Screw what a man, or a woman tells you is attractive. Sculpt your body to its advantages. No one else has your genetics. Use them, make them shine, flaunt em, whatever you want.

5 Likes
1010

heyyy thx for the post . You seem like one tough lady, I could take a few pages outta your book, thatā€™s for sure. :heart_eyes::heart_eyes:

1 Like
1011

K today was meh/blah

I was so excited to finally be able to squat again today but even warm ups felt like brutal shit so w/e. Still hit all my reps but like 2 of them were high LOL! !!! I donā€™t know what else was wrong with them other than they made me upsetā€¦I think I thought everything this cycle was going to feel easy? IDK why, it seems easy on paper all #'s I have hit before etcā€¦ but all still feel hard.

Havent had a full sleep in over a week though so I think Iā€™m going all tyler durden shit

Low bar squats

135lbs x 2 sets of 5 (warm up, with bands)
175lbs x 3 (warm up)
belt
185lbs x 4 sets of 7

front squats

115lbs x 6
125lbs x 2 sets of 4
140lbs x 1

ass machine w.pause

120lbs x 12ass
110lbs x 2 sets of 10ass
90lbs x 15 partials *ass

leg spreader

85lbs x 2 sets of 25

one leg on bench bent leg cable ass kick back
drop sets
20lbs x 8ass
15lbs x 8ass
10lbs x 8*ass (straight leg)
5lbs x 12 partials *ass (straight leg)

single leg ext. w/pause

30lbs
x 10leg
x 10leg
x 10*leg

stepmill intervals x 20 minutes

back ext.
BW
x 20
x 20
x 20

done and sad-ish

Feel like my squat is going down or maybe I am just not used to high reps with heavy weight for volume lol. ā€¦duh

like for ext. couple cycles ago I did 190lbs x 2 sets of 4 beltless then added my belt and did 190lbs x 9
today I did 185lbs x 4 sets of 7 all belted but all felt hard
ahh need to make squats my numba 1 super star again mayhaps

or maybe I just need sleep

kBYE

1012

K so today decided I wasnā€™t going to lift heavy and just do a bro session cause I didnā€™t really want a rest day but could tell from yesterday I was worn out .

K

bent over row
(over hand grip)

95lbs x 15
105lbs x 12
115lbs x 10
115lbs x 2 sets of 8 (underhand grip)

DB row

55lbs
x 10arm
x 10arm
x 10*arm

cable station lat pull down SS ropey cable pull down

25lbs/20lbs
x 12/ x 12
x 12/ x 12
x 12/ x 12
norest/super strict

sitting sideways lat pull down SS foot on seat two D handle lat pull down SS wide D handle lat pull down

25lbs/55lbs/70lbs
x 8arm/ x 8/ x 8
x 8arm/ x 8/ x 8
x 8*arm/ x 8/ x 8
norest

t bar row
bar ++
75lbs
x 6
x 6
x 6

kayak row SS straight arm pull down

25lbs/25lbs
x 15arm/ x 15
20lbs/20lbs
x 15arm/ x 15
norest

incline Db curl SS EZ bar curl

15lbs/35lbs
x 8/ x 8
x 8/ x 8
x 8/ x 8
norest

K good pump latty burn shit today, good focus etcā€¦
Itā€™s like a rest day, but more fun!

Still sad about yesterdays squats but w/e
Squats are just not my friend this cycle, I am accepting that. Iā€™m going to continue as planned for the rest of the month but then time to change things up a bit me thinks I am thinking less volume on really intense sets and more back off sets that a very form friendly/donā€™t make me lose my marbs.

k
GBYE

Oh, has anyone seen lone survivor ? I saw it a couple weeks ago and I literally think about it everyday
I know these things didnā€™t really happen to Mark Wahlburg and they happened to someone else, but I feel like I really want to comfort mark wahlburg
Now Iā€™ve watched 6 movies with him in since and I think I want to wake up next to him every morning IDK WHAT ARE THESE STRANGE FEELINGS?!!
Itā€™s not lust!! I know lust I feel that for Anthony kiedis but this, this is something else
I just wanna snuggle

*sob

KBYE

1013

I suppose ā€œtoughā€ could be an adjective to describe me. However Iā€™m still deathly afraid of insects and heights lol.

1 Like
1014

K I forgot to update so I have to do two!!!

05/26/2017 !!!

Low bar paused squats

135lbs x 2 sets of 5 (warm up, with bands)
165lbs x 10
185lbs x 3
185lbs x 5
195lbs x 1
200lbs x 2
205lbs x 1

double paused squats

160lbs x 3 sets of 4

banded full reset barbell hip thrusts w/3 count pause at top SS ropey cable pull through

230lbs/30lbs
x 3/ x 15
x 3/ x 15
245lbs/30lbs
x 3/ x 15

225lbs x 8 (not paused)

lying leg curl SS seated leg curl
shit I forget
50lbs/55lbs
x 8/ x 8
x 8/ x 8
x 8/ x 8
I think that was the reps. FU,uUUUUUUUU, I know there was norest and it was really slow and strict for xtra burn w/e.

standing bent leg cable ass kick back

10lbs
x 20ass
x 10ass w/pause at top

stepmill intervals x 20 minutes

I think thatā€™s alā€¦
remembering
remembering
beep
beep
k
bye

1015

k today

was gonna take a rest day but slept through the night FINALLY and woke up earlier than normal so kinda just wanted to lift.
Kinda mad at myself about it TBH, I donā€™t want to get into bad habit of not resting again. I wish I didnā€™t need rest days
I just like being there
Iā€™m also really manic right now and taking a bath in the morning instead of destroying myself for 2 hrs at the gym doesnā€™t really cut it:/

k

military press

bar xā€™s some (warm up)
65lbs x 3 (warm up)
76lbs x 3 sets of 8 (last rep, almost died)
back off sets
66lbs x 2 sets of 8

paused close grip bench press

these felt weak AF

110lbs x 2 sets of 4
116lbs x 2 sets of 2
121lbs x 1
115lbs x 4 (not paused)

tempo bench press

115lbs x 4
120lbs x 3 sets of 3

one arm DB lateral raise w/long pause at top SS pinkies up DB lateral raise
drop sets

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

giant lateral raise super set without rest

straight arm DB lateral raise w/pause at top SS pinkies up DB lateral raise SS seated db lateral raise

5lbs/5lbs/5lbs
x 8/ x 10/ x 12
x 8/ x 10/ x 12
x 8/ x 10/ x 12

this was pleasantly burny

cable rear delt fly SS facepulls ss bent over DB rear delt fly w/palms facing inwards SS bent over DB rear delt fly w/palms facing each other

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

Db tri kick back

7.5lbs
x 12arm
x 12arm
x 12*arm

DB front raise
drop sets

15lbs
x 10arm
12.5lbs
x 10arm
10lbs
x 10arm
7.5lbs
x 10arm

O

I guess that seems better than I thought it was at the time. I spent most of the workout just being mad at myself for not resting, but that was a waste of energy cause after typing it all out it seems like a really good workout. Yeesh Jenn.

SO anyway:
All around good things.
I got invited to go to this open house about this position I applied for to work as a facility monitor at the gym I go to. It would be super awesome working for the county, good pay, my favourite place, doing stuff I donā€™t hate, LOL
I really hope I move onto the interview stage it would be like a dream come true.
ALso started talking to that guy again who mysteriously blocked me and stopped talking to me last week.
He said he was scared I was going to break his heart.
We been talking lots now.
Heā€™s funny and weird , like someone else I knowā€¦ (me)
ALso RHCP concert in t-minus 8 days
Things went from suck to meh to hmm this alllright real quick :wink:

BYE

1 Like
1016

Do pump work on rest days. Find that muscle(s) that you dont really need for the big 3 and go work itā€¦like biceps, posterior Delts, abs, calvesā€¦I am out of muscles but there are probable more.

And good luck with the new job!!!

2 Likes
1017

thx :slight_smile: :slight_smile:

1018

okay today was really good

Low bar squats

135lbs x 2 sets of 6 (warm up, with bands)
175lbs x 3
belt
195lbs x 4 sets of 5
back off sets
175lbs x 2 sets of 5

planned to do 5x5 but I could tell 4 was enough so changed it to a couple lighter sets

front squats

125lbs x 5
135lbs x 2 sets of 2
140lbs x 1
145lbs x 1

ass machine

110lbs
x 12ass
x 12ass
(all reps squeeze pause)

leg spreader

55lbs x 125 (LOOL)

leg on bench cable ass kick back

10lbs
x 15 1&1/2 reps ass (straight leg)
x 15ass (straight leg)
x 15*ass (bent leg)

single leg ext.

50lbs
x 6*leg w/pause
60lbs
x 2 sets of 6 leg
30lbs
x 10leg
20lbs
x 15 partials *leg

stepmill intervals x 20 minutes

back ext.
10lbs
x 2 sets of 8 w/5 count squeeze at top
BW
x 20

DOne

these felt hard AF but I am actually really happy with my form. THATS NEVER HAPPENED IN THE HISTORY OF THIS LOG < LOL

Anyway, I think my diet changes are the reason why I feel like my squat is getting weaker. Gotta figure out how to finish this cycle so that I can adjust accordingly for the next one.

BYE

2 Likes
1019

K rest day yesterday cause I actually wanted one :scream:

Awesome shit today

Deadlifts

135lbs x 2 sets of 5 (warm up)
225lbs x 2 (warm up)
245lbs x 2 (warm up)
belt
260lbs x 1
270lbs x 1
280lbs x 1
:smiley:

bent over row w/pause
underhand grip
95lbs x 12
105lbs x 2 sets of 8
overhand grip without pause
95lbs x 2 sets of 8

one arm lat pull down SS front pull down

27.5lbs
x 10arm/ x 10
35lbs
x 8arm/ x 8
42.5lbs
x 6*arm/ x 6

one arm DB row

35lbs
x 20arm
x 15arm

medium D handle lat pull down

70lbs
x 12
x 12
85lbs
x 8

ropey cable pull down
drop sets
35lbs x 8
30lbs x 8
25lbs x 8
20lbs x 10
15lbs x 12

seated DB curl SS hammer curl SS BB curl

12.5lbs/12.5lbs/30lbs
x 8arm/ x 8arm/ x 8
x 8arm/ x 8arm/ x 8
x 8arm/ x 8arm/ x 8
norest

seated row cable
70lbs x 8 w/pause
85lbs x 8

stepmill intervals x 20 minutes

done
I thought I was filming my 280lb pull but it turned out to just be a picture, :rage:. Talk about disappointment !
But for the sake of my back and the rest of the lifting I want to do this week, I decided not to try another oneā€¦next time.
Self restraint PR .
Oh well, super pleased with everything today , glad I got this workout done now I can stop thinking about it //
KBYE

4 Likes
1020

K today went really well considering I maxed out on deads yesterday and I forgot my bench blockz at home :frowning:

Paused bench press

115lbs x 2 sets of 3 (warm up)
127lbs x 4
128lbs x 2 sets of 3
131lbs x 2
132lbs x 2
133lbs x 1
135lbs x 1
back off sets
125lbs x 2 sets of 2

tempo bench press

115lbs x 2 sets of 4
115lbs x 5

seated DB shoulder press

32.5lbs x 10
37.lbs x 2 sets of 6
17.5lbs x 10 partials from bottom + 10 partials from top + 10 full ROM. those last ten reps were literally the hardest 10 seconds of m life, lOL

giant super set

straight arm DB lateral raise W/pause at top SS pinkies up DB lateral raise SS 10 & 2 raises SS front raises
5lbs
x 15/ x 15/ x15/ x 15arm
10lbs
x 10/ x 10/ x 10/ x 10arm
5lbs
x 15/ x 15/ x 15/ x 15*arm
BURN

rear delt cable fly SS bent over DB rear delt fly w/palms facing inwards SS facepull SS bent over rear delt DB fly w/palms facing each other

5lbs/5lbs/25lbs/5lbs
x 20arm/ x 20/ x 20/ x 20
x 20arm/ x 20/ x 20/ x 20
x 20*arm/ x 20/ x 20/ x 20
BURN

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

15lbs/25lbs/35lbs
x 12/ x 12/ x 12
x 12/ x 12/ x 12
x 12/ x 12/ x 12
BURn

DB tri over head ext. SS bent over DB tri ext.

20lbs/10lbs
x 12/ x 10
x 12/ x 10

cable bent over tri ext.
5lbs
x 10arm
x 10arm
x 10*arm

K done

Havent gotten a call from that job yetā€¦feeling pretty bummed about it.
I had a friggen life plan that revolved around this job LOl

I was going to be duel trained as facility monitor and front desk and then I could take one fitness courses so I could be triple trained and work in the gym upstairs
I WAS GOING TO BE TRIPLE TRAINED AND RUN THE FACILITY
and I was going to spend like 6 days a week there earning tons of money so I could pay my parents back for shit and and andā€¦ my whole life was going to revolve around that facility
*sad
SAD!!!

kbYE

2 Likes
1021

K todayā€™s workout was so-so
started out good but meh,ā€¦

Pin Andersen squats

135lbs x 2 sets of 5 (warm up)
175lbs x 6
185lbs x 2 sets of 3
185lbs x 4
190lbs x 3

high bar paused squats (this is where shit felt blaeh)

155lbs x 5
165lbs x 2 sets of 3
175lbs x 2
150lbs x 2 sets of 4
135lbs x 6

banded full-reset barbell hip trusts SS pliƩ Squats

225lbs/32.5lbs
x 6/ x 10
245lbs/32.5lbs
x 3/ x 10
x 3/ x 10
*last two sets w/pause at top)

continuous tension barbell hip thrusts SS ropey cable pull through

155lbs/35lbs
x 8/ x 12
x 8/ x 12

seated leg curl

55lbs
x 8 partials + 8 slow neg + 8 normal
x 8 partials + 8 slow neg + 8 normal

leg spreader

70lbs
x 50
x 50
55lbs
x 50 partials

single leg curl

30lbs
x 10leg w/pause
20lbs
x 10leg

cable ass kick back

10lbs
x 15leg w/pause at top
x 15leg
(both straight leg)

leg squisher
drop sets

145lbs x 8
100lbs x 8
70lbs x 15

step mill intervals x 20 minutes

Oā€¦

I did tons of stuff, mmkay

Felt like everything was just chaos cause my Hb paused squats were excessive and not very structured
my HB paused squats were disordered
Its weird that my hips seems way more crooked with HB than with low bar
I hate high bar fml
I think next time I wil do my pin squats like normal and then stick to light weight high reps for my HB paused cause shit feels shitty.

KBYE
oh
rest day tomorrow

2 Likes
1023

K bit of a disappointment today but w/E

bench press

120lbs x 8
120lbs x 8
belt
120lbs x 12 <ā€” last cycle I got 118lbs x 13 so this is basically the same and I had really high expectations after benching 115lbs x 16 last time BUT I also then realized it was too soon to bench again as I did paused bench on Wednesday and I usually only bench once a week with at least 4 days in between sessions . If I had waited and maybe benched Monday coulda gotten 13 or 14ā€¦BUT I didnā€™t want to do deadlifts or block pulls or whatever because I was saving my back for squat triples tomorrow
TLDR I sacrificed bench for squats :stuck_out_tongue:

board press

140lbs x 4 sets of 3
This was also weak AF

Incline DB press w/pause SS one arm DB press

35lbs/20lbs
x 8/ x 10arm
x 8/ x 10arm
x 8/ x 10*arm

cable cross over low setting SS middle setting

10lbs/10lbs
x 12/ x 12
x 12/ x 12

one arm cable rear delt fly SS face pulls (diff pin heights)

5lbs/30lbs
x 25arm/ x 25
x 25arm/ x 25
x 25*arm/ x 25

incline DB trap raises SS incline DB rear delt fly
7.5lbs/7.5lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
NOREST

bent over rear delt DB fly palms facing in wards SS bent over rear delt DB fly palms facing each other

7.5lbs/7.5lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
NORESt

hammer strength incline chest press machine

30lbs
x 12arm
x 12arm
20lbs
x 15 partials *arm

reverse grip D handle tri ext.
10lbs
x 8*arm
x arm
x 8arm

norest

ropey tri ext.

25lbs
x 10
x 10
15lbs
x 20

done

ya

ā€¦
wish I had gotten 13 reps :confused:

wish I had gotten 14 reps ā€¦
Honestly coulda felt like I could have taken a second rest day, but I looked back in my calendar for the whole month and I always put different faces to indicate how I felt about each workout and there are literally only like 3 sad faces for the entire month. Canā€™t really knock that, been a pretty productive May .

BYE

1 Like