Also, I was thinking about that thread you had discussing your training the other day and it occurred to me that you could probably get away with training six days if you did a fairly controlled PPLPPL (although I’d probably do it LPPLPP).
Something like
Day 1
Legs - heavy, 5x6-8 reps, add weight at 5x8
Three other leg exercises for reps
Day 2
Push - reps, 3x12-15 reps, add weight at 3x12
Three other exercises for reps
Day 3
Pull - heavy, 5x8-10 reps, add weight at 10
Three other exercises for reps
Day 4
Legs - reps, 3x12-15, add weight at 3x15
Three other leg exercises for reps
Day 5
Push - heavy 5x6-8, add weight at 5x8
Three other push exercises for reps
Day 6
Pull - reps, 3x12-15, add weight at 3x15
Three other pull exercises for reps
That would probably let you get in and out in under 90 minutes, and tie in nicely with cutting weight. You could also switch exercises around whenever they feel stale so you’re always progressing.
Omg yes this looks perfect actually. I was considering something along those lines when I start my new job because my training time will have to be way shorter.
I think i just always worried about reducing squat days because I felt like my form went to shit when i didn’t practice it for too many days in a row , but it could have been just a fluke like one bad day and my brain was like omg must squat every other day always!!
Thanks I’m very excited . My manager seems awesome too, he mentioned supporting me on career paths if I have the interest . So basically I’m hired to be top dawg front desk person,and if management of a gym is what I want in the long run he can guide me in that direction and ensure I make it there. I think it will be fucking amazing actually .
It’s weird . The thing I am most excited about are my workouts being less important and my goals being about career and not physique related
okay had an unplanned celebratory cheat meal with the kid last night so I decided to do a heavy shoulder day today. I dunno why my cheat meals only ever help shoulder days, they do nothing else LOl.
K highlights
one arm land mine press
bar +
25lbs x 8
30lbs x 5
32.5lbs x 4
seated DB press worked up to a really good set of 35lbs x 8. Probably the strongest ive felt at 35 so that’s good.
military press
80lbs x 5
oh some DB lateral raises 20lbs x 20
I dunno all good strong shit 2day
I think i need to plan not to plan for the first few weeks after training when i am in to my full time schedule. I don’t know how I am going to feel adjusting or what equipment will be available at this new gym or even my old gym if i go there at this time.
I wanna test the waters first!!
Squats
135lbs x 2 sets of 4
155lbs x 4
165lbs x 4
175lbs x 4
180lbs x 4
zero hip shift , not a single off rep today folks ! parrtayyyy
Front squats
105lbs x 2
115lbs x 2
125lbs x 2
135lbs x 2
95lbs x 10
leg spreader
60lbs
x 100 + 50 partials
ropey cable pull through SS kettle bell sumo deadlift
30lbs/ I dunno the weight of it
x 15/ x 15
35lbs//
x 15/ x 15
42.5lbs//
x CT fletcher set/ x 15
!! remember when I used to work hard at the gym (LOL) and I did something I made up called a CT fletcher set. I FORGOT I LOVED DOING THAT. I go up to the reps I was doing for the previous sets and then after that point I just stop counting and do em till I can’t Do no mo’ ! I’m done when I’m MTHA F*inG done
anyway
ya I have been doing one per workout since Friday and it makes me feel so alive, ROAR
goblet squats
35lbs x 10
40lbs x 2 x 10
stepmill intervals x 20 minutes
back ext.
BW x 20, 20, 15
and DONE
Finished in about an hour and 20 minutes. I realized that because my rest periods are only like 2 seconds long and my anxiety makes me walk around the gym like I am on speed that most of my workouts are around 1hr 20 minutes including cardio. So I think realistically when I start my new schedule I can keep the things I find to be most effective and wont have to worry about shaving off too much stuff.
I think I will still use my regular gym on weekends though, my new one wont have a landmine press and that makes my heart sad.
Anyway, had a great night all to myself last night/ Watched wind river and went to bed before 8. I know how ta party for the st. of patty fa sho.
k
BYE
Well sound the alarm , I took a rest day today when today wasn’t a preplanned rest day . Why? Because my body said so. That’s right , I did something fucking rational .
The second I saw potential in this job I stopped getting wigged out about imperfect workouts. I stopped feeling guilt associated with food and I also stopped feeling like I was never allowed to chill and relax. Stress truly is a breeding ground for OCD and anxiety.
Anyway , I’ve been going back and fourth a lot with the decision as to wether or not I would like to diet harder etc … and I think it all boils down as to why I feel this is even necessary . My performance in the gym is great right now , I’m getting stronger and maintaining a very reasonable body weight . I don’t often feel overly deprived and I genuinely really like all my food . I’m constantly fighting the urge not to go to an extreme, but the battle suddenly feels very easy to me.
This is the first time in my entire life that I’ll be doing a job I enjoy that has actual career potential . This is also the first time I am not involved with or pursuing really shitty , undeserving men . Exactly why this is the first time since I was very little that I have potential to be comfortable in my own skin . Comfortable with my own existence. Which sounds crazy, but I honestly don’t know what that feels like .
So if I so decide to trim down in the future I don’t want it to be because a disorder told me to or because a guy broke my heart. I want it to be 100 percent for the right reasons and right now I am just looking forward to being a happy person again. I just want to train hard because I absolutely love the feeling of pushing myself. It need not be for any other reason .
You’re doing awesome Jenn.
Did get a little worried, when you said you took a rest day… Naah kidding.
And great decision not to go to an extreme. Yet. For the right reasons and for a period yes. But just to do it, absolutely no.
You’re doing great in the gym, you started a new career.
It’s time to settle, relax and enjoy.
Found your log… I’m ashamed to say I’ve seen the title many, many times on the forum and never clicked on it to see to whom it belonged. My apologies. But the important thing is that I’m here now, and I see that you just landed a new gig at a gym along with some awesome self awareness—NICE!!!
one arm landmine press
bar+
10lbs x 15
15lbs x 15
20lbs x 10
1 drop
5lbs x 25
plate lateral raises w/pause at top SS DB lateral raises SS pinkies up DB lateral raises
2.5lbs/10lbs/10lbs
x 10/ x 10/ x 10
x 10/ x 10/ x 10
x 10/ x 10/ x CT fletcher set
reverse grip D handle tri ext.
2 x 15
DB curl partials cause they don’t hurt my elbow
10lbs
x 3 x 20
I don’t want to share too much, but I think this is really, really important - the fact that I used two adverbs shows how important it is, I mean, I never use adverbs…except, of course, right there with never, but that’s different because it is modifying when something happens rather than how much.
Whatever.
Know that you have a right to a fulfilling and rich life and that it comes from you, not from anyone else. The journey is from feeling like I’m not enough, to feeling I’ve had enough. I think this is where you are. Once you recognize that, you will move to I am enough.
Awesome post buddy !! I totally understand and agree with everything you just said . I have spent my whole adult life feeling like I am too inferior to be allowed to feel happiness and all I should feel is guilt unless I am putting in 200 percent effort.
I’ve definitely had enough of that
k trying to remember my full back workout might make my head explode, but I’ll give it a whirl .
Kayak rows SS straight arm pull down SS two D -longish handle with them attached ??? LOL SS cable station D handle row from low pin setting
GOT ALL THAT?
20lbs/20lbs/10lbs/10lbs
x 15 * arm / x 15/ x 10 w/pause / x 12 * arm
x 15 * arm/ x 15/ x 10 w/pause/ x 12 * arm
x 15 * arm/ x 15/ x 10 w/pause / x 12 * arm
lat pull down
27.5lbs x 10
35lbs x 10
40lbs x 10
1 drop 25lbs x CT fletcher set
two D handle lat pull down SS two D handle foot on seat standing up pull to me LOL, SS sitting side ways D handle lat pull down
85lbs/ 40lbs/ 25lbs
x 6/ x 10/ x 8 *arm
x 6/ x 10/ x 8 *arm
x 6 / x 10 + 1 drop 55lbs x 30/ x 8 *arm
and that, folks, completed the warm up portion of back day…
T bar row
bar +
25lbs
x 12
50lbs
x 12
60lbs
x 12
front lat pull down machine
20lbs
x 10 w/slow negative * arm
42.5lbs
x 2 x 6 * arm
bent over row
65lbs x 12
85lbs x 10
95lbs x 8
one arm DB row
40lbs
x 3 x 8 * arm
barbell curl partials SS hammer curl
30lbs/17.5lbs
x 10/ x 8 * arm
x 10/ x 8 * arm
x 10/ x 8 * arm
ropey curl
15lbs
x 3 x 15
seated row cable
drop sets
85lbs x 6
70lbs x 6
55lbs x Ct fletcher set
stepmill intervals x 20 minutes
ANDdddddd
and
done
and yes this only took an hour and 10 minutes
and yes I look crazy on back days
also on non back days
. Why? Because my body said so. That’s right , I did something fucking rational .