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

Training Training Logs
161

^^^ Heeeyy thanks!! Blast from the past you are!

K quad killing/ass annihilating day of epic awesome-ness

Humm

Right squats

95lbs x 15
115lbs x 10 *slow descent
95lbs x 15
//
105lbs x 15
125lbs x 10 *slow descent
105lbs x 15
///
115lbs x 15
135lbs x 10 *slow descent
115lbs x 15

barbell hip thrusts SS plié squats
115lbs/ 30lbs
x 10/ x 15
x 10/ x 15
x 15/ x 20

super close stance smith machine squats SS db squats
45lbs per side/ 30lbs
x 6/ x 12
x 6/ x 12
x 6 (drop sets 35lbs per side x 8, 25lbs per side x 8, 20lbs per side x 12) / x 15 (drop sets 25lbs x 15, 20lbs x 25)

ass machine
110lbs x 12ass
120lbs x 10 ass
130lbs x 8ass
170lbs x 4ass
170lbs x 4ass
110lbs x 13ass

Notes* something was wonky with the ass machine so it was like ultra sticky in some places so it honestly took every ounce of will I had to finish those last sets, that’s why I only got 4 reps :confused:
I’m pretty sure my ass machine face is terrifying FYI

seated leg press machine
140lbs x rest pause set = 100

cry

leg spreader
115lbs
x 10
x 10
x 10
70lbs x 50 partials
55lbs x 50 partials

single leg leg ext.
30lbs
x 15leg
x 15leg
x 15 + 5 (extended) * leg

step mill intervals x 20 minutes

K done, but not without a whole slew of emotions poppin’ up everrrwhereeeee

Leg days stir up weird things inside, I can’t even explain it.
Sometimes your brain goes to very random places when it’s in pain.
Like sometimes it will just be a snip it from a video game that I played 10 years ago, or sometimes it will be a really traumatic event from my high school dayz
I know lots of times it goes to super Mario RPG the legend of the 7 stars/ FOCUS FOCUS then BAM I’m in nimbus land
Or link to the past and I’m getting a jar for a potion
Or goldeneye I dunno
Why, WHY U GO THERE HEAD?
Interesting…

Lastly, I think T-Nation should come out with an advent calendar and every window you open up has like Indigo in it or something? EH EH?

If that idea doesn’t boost me up to a level 100, I dunno what will…
Le sigh…

BYE ALL

162

Another gooder today!

Back

T-bar row SS one arm DB row
bar ++ 75lbs/ 40lbs
x 10/ x 10arm
x 10/ x 10arm
x 10 ( 2 drop sets, 50lbs x 10, 25lbs x 25) / x 10arm (2 drop sets 30lbs x 10arm, 20lbs x 25*arm)

behind the neck pull down SS lat pulldown SS kayak rows SS straight arm pull down
35lbs/ 27.5lbs / 25lbs / 35lbs
x 12/ x 15/ x 10arm/ x 8
x 12/ x 15/ x 10arm/ x 8
x 12 (drop sets 27.5lbs x 12, 20lbs x 10slow neg+10 normal) / x 15 (drop set 20lbs x 10slow neg + 10 normal)/ x 10arm (drop set 20lbs x 15arm), x 8 (drop sets 30lbs x 8, 25lbs x 10 I think, 20lbs x 40)

bicep curl machine
30lbs x 12 *slow neg
40lbs x 10 *slow neg
50lbs x 10

hammer strength low row machine
30lbs
x 20
x 20

barbell curls
50lbs x 8
50lbs x 8
30lbs x 20

step mill intervals x 30 minutes

back ext. x 30

good shit.

BYE

163

shoulders

cable station one arm bent over rear delt fly SS cable lean away lateral raises SS lean away DB raises
5lbs/ 5lbs/ 7.5lbs
x 12arm/ x 12arm/ x 15arm
x 12arm/ x 12arm/ x 15arm
x 12arm/ x 12arm/ x 15 + 30 partials *arm

smith machine behind the neck press SS smith machine shoulder press SS barbell upright row
15lbs per side/ 15lbs per side/ 40lbs
x 10/ x 8/ x 15
x 10/ x 8/ x 20
x 10 + 4 + 3 (extended) x 8 (1 drop 10lbs per side x 10)/ x 25

barbell front raise SS DB front raise SS ez bar underhand front raise SS plate raise
20lbs/ 12.5lbs/35lbs/25lbs
x 10 slow neg/ x 10arm/ x 10/ x 10
x 10slow neg/ x 10arm/ x 10/ x 10
x 10slow neg + 5 normal/ x 10arm (1 drop set 7.5lbs x 15*arm)/ x 10 (1 drop set 25lbs x 15)/ x 20

facepulls SS db rear delt fly
facepulls were like:
25lbs x 15
35lbs x 10
25lbs x 15
db flys 10lbs x 12
facepulls
25lbs x 15
35lbs x 10
25lbs x 15
db fly 10lbs x 12
facepulls
25lbs x 15
35lbs x 10
25lbs x 15
db fly 10lbs x 12

yes I did need to explain it that thoroughly…

skull crushers SS db tri ext.
35lbs/ 10lbs
x 10/ x 10
x 12/ x 12
x 15/ x 15

chest press machine
90lbs x 8
95lbs x 6
100lbs x 5
55lbs x 12 + 15 partials

bent arm lateral raise machine
30lbs x 12, 11, 10, 9, 8

step mill intervals x 30 minutes

pull ups/dips etc…

Done.

Wow…I don’t think there are enough words in the dictionary to describe how tired I am

Even yesterday my workout felt great but the rest of the day I was like holy fuck how am I ever going to move ?!!
I don’t know if it’s just an emotional thing, or I’m just running myself into the ground or what.

Is crashing after prolonged dieting, extreme daily workouts, and 4am wake up times inevitable ?
Preventable ?
Why can I feel like death but still give 100% into every set of every rep then
If it’s physical and not emotional
I don’t know
I’m upset
That’s what’s up I’m upset and I’ll tell random strangers on the internet why

Much to everyone’s dismay I still see shitty people (person) multiple times per week.
So whatever it’s not much of anything but routine. Routine fucks and routine heartache. Like day to day life it feels normal to me to be either distraught or comforted/lied to.
And its wrong
But I started talking really nicely to myself in hopes that it would rewire me, and I’d no longer tolerate things that I used to tolerate.

So everything’s shitty as usual and I deal and then he sees my pic of me as Sailormoon.
And this pic on my facebook friends were like that’s how sailor moon’s arms SHOULD look, you go girl, etcetc
and he says
“You need to stop working out your arms so much and just focus on that booty”

And I think like…Hmm, this is bothersome
Why ? WHy is this so bothersome Jenn?
No, actually this is beyond bothersome and I continue to ask myself why.

Well… because I’d never insult his appearance for one thing. I’d never ask him to change anything because I like him as he is.
Because its disrespectful
Because it’s not my place
He is not my boyfriend. Weight gain or loss, muscle gain or loss is not my business. He’s not my fat ass husband who’s letting himself go.
I am not his girlfriend
He doesn’t want me to be
This is out of his jurisdiction
So pay me a compliment Melvin, I need one.
As Good as it Gets
Are fuck buddies not entitled to compliments ? Is that too relationship status? Yet my body that I put every ounce of my heart and soul into working on should be altered if it’s not up to his satisfaction.
But that’s over dramatic and girly of me to think in such a way
But maybe it’s the notion now that not only do I f**k someone who doesn’t really seem to want to spend time with me, now I’m also fucking someone who isn’t even all that sexually attracted to me.

I mean, it’s interesting to me out of all the awful things he’s said and done this is the one thing that makes me realize I’ve had enough.

So maybe it’s different this time, I don’t know.
This time I feel like I’ve got my back because I said enough of all this I hate everything about this, do not come over.
Then I felt sick inside
but I told myself I can handle it and that i’ll take care of me

I’m rambling I don’t even know
Stop typing jenn

164

Hi Jenn,

Long time lurker and follower of your thread and previous threads.

If you are still having good training sessions, but feel drained at other times of the day, you haven’t crashed. Your body has detected the energy deficit and simply downregulated your activity levels and metabolic rate in order to preserve as much energy as possible. If you had truly crashed (at least physically), you would have had crappy workouts as well as feeling like crap throughout the day.

In other words, your body is purposefully making you feel tired so that you don’t move around as much, walk slower, feel less horny, etc. Thus, preserving as much calories as possible. Why? To preserve your life for as long as possible during a famine. However, during a training session, your CNS is fine and gets activated so you still get good workouts in and use the energy substrates you have in reserve.

As for not getting good sleep, try 50mg - 100 mg of 5HTP (5-Hydroxytryptophan) within an hour of bed time. Maybe try a little more carbs at your last meal too from time to time. Your body will take the 5HTP and use it to make the appropriate amounts of serotonin and melatonin that you need in order to get good sleep. It doesn’t put you to sleep, but you get sleepy at the appropriate times and ensures that the hours you do sleep is good sleep. Taking it daily doesn’t lose it’s effect.

165

^^^ Wow, that was very informative !!

Thank you for taking the time to post that :slight_smile:

K, I came, I hamstring/assed, I conquered, I left…

Squats slight pause SS barbell hip thrusts
145lbs/ 145lbs
x 6/ x 8
x 6/ x 8
x 6/ x 8
x 6/ x 8
x 6 (1 drop set 115lbs x 30)/ x 8 ( 2 drop sets 125lbs x 10, 95lbs x 20)

Smith machine split squats SS smith machine wide stance squats SS DB RDL
25lbs per side/ 25lbs per side/ 32.5lbs
x 8leg/ x 8/ x 15
x 8leg/ x 8/ x 15
x 10*leg/ x 8 ( 1 drop set 20lbs per side x 10) / x 20

ass machine
90lbs x 15ass
130lbs x 10ass
90lbs x 15*ass
90lbs x 30 partials *ass

leg spreader
70lbs
x rest pause set = 100

lying leg curl SS seated leg curl
40lbs/ 70lbs
x 15/ x 10
x 15/ x 10
30lbs/ 55lbs
x 10 1&1/2 reps + 5 normal/ x 8 1&1/2 reps + 7 normal

stepmill intervals x 20 minutes

In better spirits for this workout.

I read a facebook post by Shelby Starnes (I creep everyone) and he said something about how sometimes you need to give 100% and expect other areas of your life to suffer, and sometimes you have to allow yourself the chance to only give 90% in order to stay sane and have longevity, etc…etc…
It was a really good post and exactly what I needed to hear right now. The problem is, I honestly don’t know how to give only 90% without being angry with myself.
Obvs. I have a very OCD/anal mentality about all this stuff.

Few thinkings:
Up carbs on leg days, like 1/4 cup → 1/3 of a cup. Nothing major, but baby steps…
One day of the week where I don’t make myself do the stairmaster. I’m thinking Friday’s cause I usually feel pretty beat up after Thursday’s workout…
One cheat meal a month<— This wont happen so it’s basically being posted for no reason

I weighed myself yesterday and I’m at 120lbs which is much lower than I ever intended to go, but at the same time I don’t want to gain any weight either so just small tinkers that don’t eff with my head too much.
SMALL TINKERS.

Kid’s birthday today. Looking forward to the afternoon chaos !!

BYE ALL

166

Happy Birthday for your son! Go have a awesome day with him!

167

Thanks 2b! It was a great afternoon, the kids had a blast swimming and whatnot…

K chesty

incline bench
65lbs x 15
85lbs x 10
65lbs x 15
//
65lbs x 15
85lbs x 6 + 4 *extended
65lbs x 15
///
65lbs x 15
85lbs x 6 + 4 *extended
65lbs x 15

cable cross over
10lbs
low setting x 20
higher than middle setting x 20
lower than middle setting x 20
middle setting x 20
highest setting x 20
(Or some shit like that, I dunno I just adjusted it up and down and up and down again for a while…)

close grip bench SS lying DB squeeze press SS one arm DB tri ext.
75lbs/ 12.5lbs/ 12.5lbs
x 8/ x 15/ x 10arm
x 8/ x 20/ x 10arm
x 8 (1 drop 65lbs x 10)/ x 25/ x 12*arm

hammer strength iso lateral shoulder press
facing the seat way
25lbs per side x 10 arm (slow neg)
30lbs per side x 10arm (slow neg)
35lbs per side x 10*arm
15lbs per side x 30 partials *arm

DB incline press
Lowered the seat for each set until it became flat DB bench
k ya
30lbs
x 10 ← super inclined
x 10
x 10
x 10
x 8 + 4 <–fully flatted

dip machine
45lbs per side
x 15
x 15

stepmill intervals x 30 minutes

I feel like I’m forgetting something
Now I feel like I didn’t do enough chest work
No, it’s fine, I’ll just do more on shoulder day
Too much incline, not enough flat.
But before I did too much flat not enough incline and it didn’t bug me
Usually I prefer to do more incline less flat and it bugs me when I do too much flat.

See kids, this is just proof that all my OCD/worry/anxiety shit is irrational
Absurd
Ridiculous
Ludacris
Enough Jenn
Thank you for the workout
Not enough drop sets
Can you go away PUH-leeeeez

So recently I’ve been having issues (LOL!!!) that statement left as that is hilarious> recently as in the past 29 years!!!

No, I mean recently I’ve been having emotional turmoil during workouts about not wanting to be there. Like just general feelings of misery mixed with tired/hungry/almost resentful even.
On Saturday I grabbed some weights to set up my super set and I had to fight back tears because I just wanted nothing more than to go home .
NOT NORMAL
But Sunday was better
Today I was putting on the plates for my close grip bench and I had the same sensation like I was going to start crying about how much I didn’t want to be there.
Not sure if it was that I felt broken-hearted about the fact that I didn’t want to be there, or just because I simply didn’t want to be there

Either way I thought okay maybe I’m hormonal/pmsing <— which would be random-ness as I haven’t had my period since May (TMI for a men’s forum)
Or maybe I just feel like a little lost about the direction I want my body to take. Not wanting to lose or gain and maintain is kind of a boring place for me to be.
I like to be on a mission
Or I’m just generally upset that I’ve spent 1.5yrs being somebody’s nothing

Not like I can really pin point any of it cause if I think about it how can I really even say if it’s one thing vs another. I mean who gets to decide? Do I get to decide? Like yes Jenn, you feel lost. That is the problem (officially), so stop thinking about it.

Who knows …

Uh
BYE

168

[quote]Spock81 wrote:
Either way I thought okay maybe I’m hormonal/pmsing <— which would be random-ness as I haven’t had my period since May (TMI for a men’s forum)

Uh
BYE
[/quote]

This is a training forum for all, and isn’t that something that should raise some concerns being 4 months late?? Or with your recently changed diet and get after it workouts something common?

169

Hey buddy!!
It doesn’t really concern me that much because I think I got it maybe like 2-3 times in all of 2014, it’s like my “normal”. Typically if I am 126lbs or less I don’t get it…

I thought that was a workout-aholic girl thing that’s fairly common (?)

170

[quote]Spock81 wrote:
Hey buddy!!
It doesn’t really concern me that much because I think I got it maybe like 2-3 times in all of 2014, it’s like my “normal”. Typically if I am 126lbs or less I don’t get it…

I thought that was a workout-aholic girl thing that’s fairly common (?)[/quote]

Hey Jenn! It has happened to me before. And I think you’re right about it being really common among female athletes. It is an indicator that you’ve got some hormone disruption which can be related to symptoms like low energy levels, sleep disturbance, elevated cortisol, elevated T (with side effects you don’t want), bone density issues, anxiety, and depression.

Precision Nutrition, “Fitness and Menstrual Health” by Spencer Nadolsky. Interesting, that vitamin and mineral supplementation alone sometimes pulls people out of it. Also, I’d think that your body may now adjust to your new weight over the next few months. Maintenance should become less stressful than cutting, I’d think. And maybe less life stress in general these days, which should help.

I seem to recall a series from Girl’s Gone Strong, and also there’s some info at the Paleo for Women blog, not that you’re doing Paleo but she’s pretty good for women’s health information. You can look for Paleo and Amenorrhea.

BTW, I never thought it was a deal to worry about since I’m don’t care about fertility at this point, but I don’t want some of the other side effects that are associated.

Edited.

171

Heeyyy, thanks for the info Powerpuff, you’re as helpful as always!!

I mean, I kinda figured I was a bit off hormonally.
Honestly, PMS is somewhat terrifying for me because it’s like a hurricane in my life/mind. It wreaks havoc… Every job I’ve ever quit or huge decision I’ve made or crazy ass thing I’ve done have all been a result of severe pms. I just never know it at the time because I’m not regular in any way…
It’s like temporary insanity, for realz. Has any other chick out there on this site experienced such a thing? More than just a little moody, I’m talking like complete psychotic breakdown ???

Curious anyway…

K so today was wiggitty whack.
Wiggitty whack all out back attack !!!

I am going to try my best to explain everything in order to appease myself, but I went mental. YOU’VE BEEN WARNED

Bent over row
85lb x 10
95lbs x 8
100lbs x 2 sets of 8
105lbs x 8
110lbs x 8
115lbs x 6 + 4 *extended
drop + extended sets
95lbs x 8 + 4
85lbs x 10 + 5
75lbs x 10 + 10
65lbs x 15 + 10

so it begins…

one arm DB row
30lbs x 20 arm
35lbs x 15arm
37.5lbs x 15*arm

I think the next super set is where I started to flip my shit because some guy ruined my life my existing and using one of the things I was using…
medium D handle behind the neck pull down SS seated row cable SS wide grip straight arm pull down
55lbs/70lbs/25lbs
x 15/ x 12/ x 20
then I couldn’t use the seated row cable for a while so…
medium d handle behind the neck pull down SS wide grip straight arm pull down
70lbs/ 25lbs
x 12/ x 20
x 12/ x 20
uhh then I could use the seated row cable again… so
medium D handle behind the neck pull down SS seated row cable SS wide grip straight arm pull down
70lbs/ 70lbs/ 25lbs
x 12/ x 12/ x 20
x 12 (+drop set 55lbs x 12)/ x 12 (drop sets 55lbs x 12 or 15, 40lbs x 30 partials) / x 20 (drop set 20lbs x 25)
WHATttttttt
Then I felt upset because I hated that entire thing and figured I wasn’t working hard (???)

one arm lat pull down SS hammer strength front pull down
35lbs/ 30lbs
x 8arm/ x 20
42.5lbs / 35lbs
x 6arm/ x 20
47.5lbs/ 40lbs
x 6arm ( drop sets 27.5lbs x 12arm, 20lbs x 20 partials *arm) x 20 (1 drop set 30lbs x 10 1&1/2 reps)
Lolllllllllll holy shit hahaa

This reminds me sorta like when I was young and I used to make myself do 555 sit ups every day in the basement but it was hard to keep track so I’d write how many I’d do in between on the bindings of books.
For some reason I was too lazy to just get paper…
They were all my books
But you’d walk into the basement and there’d be all this nonsensical ramblings of numbers and such on all the books
Looked like a crazy person lived down there
PSYCHO
WAS
HERE
um so moving on
barbell curl 21’s SS one arm DB curl while the other arm holds the DB in a bicep curly way…Iso hold or something
30lbs/ 10lbs
x 21/ x 10 arm + 10 both arms same time
x 21/ x 10arm + 10 both arms
x 21/ x 10*arm + 10 both arms

Then I realized it was time for the stairmaster, but I felt very dissatisfied with my previous back super set so I did another one

so um wide D handle lat pull down SS fixed pull down SS straight arm rope pull down
70lbs/ 85lbs/ 25lbs
x 10/ x 10/ x 15
x 12/ x 10/ x 15
x 12/ x 10 (then my wide d handle drop set cause someone was gonna sneak in again 55lbs x 12 or something) / x 15 (1 drop 20lbs x 20)

AM I DONE ?
YES

Stepmill intervals x 30 minutes
back ext. x 30

NO, K NOW DONE…

Right so, yes. Stairmaster calmed me down.
Thank you for the super sets Jenn, I said…
Thank you for the drop sets
thank you for the partials

I try to thank myself after every workout as a weapon against berating myself.
But sometimes when I do that it’s like AHH I FORGOT SLOW NEGATIVES
Then I have to calm myself down again by re thanking myself for everything all over
Thank you for the drop sets
than you for doing 20 reps instead of 15
thank you
thank you
thank you…

But I actually enjoyed myself toady. I wanted to be there again (yay). I gave myself a good pep talk yesterday afternoon like. YOU LOVE THIS!! This is your world, your heart, your most committed relationship. The love of your life! You might not always see eye to eye, but you’re gon’ be somebody someday kid. You’re gonn’ find your place in this world.

So there.

KBYE

172

[quote]Spock81 wrote:
Hey buddy!!
It doesn’t really concern me that much because I think I got it maybe like 2-3 times in all of 2014, it’s like my “normal”. Typically if I am 126lbs or less I don’t get it…

I thought that was a workout-aholic girl thing that’s fairly common (?)[/quote]

Hey buddette, thanks for the explanation, carry on!

173

In case you were planning on getting the new Mario game coming out that let’s you build and play your own levels, here is the guide that comes with it to start you planning

174

OMG!! ^^ My son is going to love that! Thank you!! He’s obsessed with that game completely !!!

K
Tryin’ to grow shoulders the size of boulders
These hopes N’ dreams are marchin’ ‘round my head like soldiers
Forget about Folgers
The best part of wakin’ up, is all this determination in my cup!!!

WUT

Can’t stop the rap goddess in me…

Um k shoulders today

one arm cable rear delt fly SS 2 arm cable rear delt fly
12.5lbs/7.5lbs
x 12arm/ x 15
x 12arm/ x 15
x 12*arm/ x 15 (1 drop set 2.5lbs x 50)

military press SS DB lateral raise SS DB front raise
65lbs/ 15lbs/ 15lbs
x 10/ x 10/ x 10arm
70lbs/ 15lbs/15lbs
x 8/ x 12/ x 15arm
75lbs/ 15lbs/15lbs
x 6/ x 15/ x 15arm
80lbs/ 15lbs/ x15lbs
x 5 (2 drop sets 65lbs x 8, 55lbs x 12)/ x 15 (1 drop set 10lbs x 15)/ x 15arm (1 drop set 10lbs x 15*arm)

uhh oh ya

cable lean away lateral raise SS underhand barbell cable front raise pull through SS upright row SS facepulls
10lbs/ 25lbs/ 25lbs/ 25lbs
x 8arm/ x 8/ x 12/ x 25
x 8arm/ x 10/ x 15/ x 25
x 8arm (1 drop set 5lbs x 15arm)/ x 12(2 drop sets 20lbs x 12, 15lbs x 15)/ x 20 (1 drop set 20lbs x 20) x 35

hammer strength chest press machine drop sets
50lbs x 8
40lbs x 8
30lbs x 10
20lbs x 20 partials

dips SS one arm cable tri ext.
x 8/ x 10arm
x 8/ x 10arm
x 8/ x 12*arm

smith machine behind the neck press
1&1/2 reps
x 8
x 8

DB rear delt fly
17.5lbs x 15 + 30 partials
12.5lbs x 15 + 30 partials

stepmill intervals x 30 minutes

k loverly

Today a girl came up to me and said
“You’re a fucking machine, I just wanted to tell you that, a fucking machine. Everyday I watch you and I’m like holllllly shit how does she do that ? Seriously.”

AWEeeeeeeeeeeee smiling heart

I know I try to work as hard as I can, but sometimes I’m so in my own head I’d never even stop to think that I might like… inspire someone or that someone else around me might catch some of the fuel I’m spillin’.

It was really nice to hear anyway…

lastly, something I didn’t realize that Michael Dorn (Worf) WAS ALSO A VOICE IN GARGOYLES

I know most of the TNG people did voices but O_MG!!!jdfkljglakjdf now I’m even more excited

He was Coldstone if anyone cares.

Now for my 10 second photo op I’m going to quickly say
bringbackgargoyleskthanksbye
WOOOOOOOOOOT

BEYBYE

175

Awesome work.

You inspire me to grow my delts more!

176

^^ Awww, thanks dude !! :=)

You are now about to witness the strength of gym knowledge …!

K quad/ass day

squats SS DB plie squats
95lbs/32.5lbs
x 25/ x 10
105lbs/ 32.5lbs
x 20/ x 15
115lbs/ 32.5lbs
x 15/ x 20
125lbs/ 32.5lbs
x 15/ x 25

barbell hip thrusts
95lbs x 15
115lbs x 10
95lbs x 15
///
95lbs x 15
115lbs x 10
95lbs x 15
///
95lbs x 15
115lbs x 10
95lbs x 15
///
95lbs x 15
115lbs x 10
95lbs x 15

thatsa lotta thrustin’…

ass mchine
130lbs x 8ass
135lbs x 8ass
135lbs x 8ass
140lbs x 8ass
100lbs x 25 partials *ass

hack squat machine SS DB squat
35lbs per side/ 27.5lbs
x 10slow neg/ x 20
x 10slow neg/ x 20
x 10*slow neg

seated leg press machine
150lbs x 12
170lbs x 12
210lbs x 12
holy shit I forget everything here
something like
250lbs x 10
270lbs x 10
290lbs x 10
ya, that’s it
1 drop set
150lbs x 26

Smith machine split squats
just continuous sets one leg after the other without rest.
15lbs per side
x 10leg
x 12leg
x 15*leg

leg spreader
70lbs
x 10 *paused/slow neg + 10 normal + 10 partials
x 10 *paused/slow neg + 10 normal + 10 partials

leg ext.
70lbs x 10
85lbs x 8 + 2 *extended
100lbs x 6 + 4 extended
2 drop sets
70lbs x 7 ← I told myself aint no way in hell I’m stopping at 6!!! But then I couldn’t do anymore than 7, Lolllll
55lbs x 8
JUST DONE EFFFFF

stepmill intervals x 20 minutes

Yea, really good day. No brain garbage/chitter chatter

I SUPPORT YOU JENnnnnnn
Um what else…

I dunno BEY
BYE

177

BCK

T bar row SS one arm DB row
bar++ 50lbs/ 45lbs
x 15/ x 8arm
x 20/ x 8arm
x 25/ x 8 + 4 *arm (extended)

lat pull down SS behind the neck pull down
40lbs/ 32.5lbs
x 10/ x 10
x 10/ x 10
x 10 (1 drop 32.5lbs x 16)/ x 10 (1 drop 25lbs x 30)

*notes: bunch of slow neg reps thrown up in thurr for fun

hammer strength iso row neutral grip
80lbs per side
x 12arm
x 12arm
x 12*arm
45lbs per side
x 10 *paused + 20 partials *arm

kayak rows SS straight arm pull down
25lbs/ 25lbs
x 10arm/ x 10
x 12arm/ x 12
x 15*arm/ x 15 (1 drop 20lbs x 15)

hammer strength low row machine
40lbs
x 20
x 20
30lbs
x 20 partials

barbell curl slow neg SS seated DB curl
30lbs/ 15lbs
x 10/ x 10arm
x 10/ x 10arm
x 10/ x 10arm

step mill intervals x 20 minutes

back ext. x 30

I think that’s all…

Much saner than last time
I should have been crazier
last time should have been saner, this time should have been crazier {{balance}}

Teeter totter

BYE

178

K today was pleasantly painful

Shoulders

cable bent over rear delt fly SS lean away DB lateral partials SS lean away DB lateral raise
5lbs/ 20lbs/ 7.5lbs
x 15/ x 20arm/ x 20arm
x 15/ x 20arm/ x 20arm
x 15/ x 25arm/ x 30arm

hammer strength shoulder press SS seated barbell press SS barbell upright row
25lbs per side/ 40lbs/ 40lbs
x 12/ x 12/ x 12
x 12/ x 12/ x 12
x 15 + 5 + 5 (extended)/ x 15 + 5 + 5 / x 15 + 10

underhand ez bar front raise SS plate raise
25lbs/ 25lbs
x 20/ x 20
x 25/ x 25
x 30/ x 30

facepulls SS rear delt DB fly
30lbs/ 10lbs
x 20/ x 20
30lbs/ 15lbs
x 25/ x 15 + 10 partials
30lbs/ 20lbs
x 35/ x 10 + 25 partials

bent arm lateral raise machine SS pec fly machine
30lbs/ 70lbs
x 10slow neg/ x 10
40lbs/ 85lbs
x 10slow neg/ x 10
50lbs/ 90lbs
x 10(1 drop 30lbs x 10)/ x 10 (2 drop 55lbs x 10, 45lbs x 10)

cable ez bar tri ext.
25lbs x 15
42.5lbs x 10
25lbs x 15
//
25lbs x 15
42.5lbs x 10
25lbs x 15

db tri ext. drop sets
15lbs x 10
12.5lbs x 12
10lbs x 15
7.5lbs x 20

stepmill intervals x 30 minutes

dips pull ups etc…

k, great day today

Why don’t I get overly overwhelmed by a 2 hour workout, but I find it stressful to think about having to change the toilet paper roll ?

LIKE UH OHhhhhhh that’s got like 3 pisses left, F*$&#*(&!

BYE

179

Holy jeebus, K

Hamstring/ass

paused squats SS barbell hip thrusts SS DB plie squat
135lbs/95lbs/32.5lbs
x 8/ x 10/ x 10
135lbs/ 115lbs/ 32.5lbs
x 8/ x 10/ x 15
135lbs/ 125lbs/ 32.5lbs
x 8/ x 10/ x 20
135lbs/ 135lbs/ 32.5lbs
x 8 (2 drop 115lbs x 4*paused + 4 normal, 95lbs x 30)/ x 10 (2 drop 115lbs x 10, 95lbs x 20), x 25

ass machine
110lbs
x 12, 11, 10, 9, 8*ass

seated leg curl (w/pause) SS DB RDL
70lbs/ 32.5lbs
x 12/ x 20
x 12/ x 20
x 12/ x 20 (1 drop 25lbs x 20)

leg spreader
130lbs
x 8
x 8
drop sets
100lbs x 8
85lbs x 10
70lbs x 12
55lbs x 100 partials

single leg curl
20lbs per side
x 10leg (slow neg)
25lbs per side
x 10leg (slow neg)
30lbs per side
x 10leg
1 drop set
20lbs per side
x 12leg

stepmill intervals x 20 minutes

back ext. x 30

Done N’ done.

No rest, no brain drama, just work.

Now death
Or sleep
Or just some sitting would be fine
But mostly just death

I was driving home and I was thinking, HmMM, I feel fine, why do I feel fine, did I not work hard enough? Should I have done more???
Then I finished showering and sat on my bed to watch some more of the movie I started last night (courage under fire) and now I feel like I could use a 5 hour nap.
I guess I worked hard enough
Mybs

I like denzel Washington
A lot
actually Eminem’s favourite actor is denzel Washington
That’s reason #3920148093284093 why we’d be perfect together

Unless that’s not actually true and I just had a dream about it…
I’m pretty sure I saw him say that in an interview like 10 yrs ago

maybe he’s changed his mind since then
Whatever
DEnzel is the man
except he shouldn’t have done that movie with whitney Houston
First of all cause she’s lame
secondly because it was like some religious singing crap or something

I don’t know
I hope I can move at some point today I have to buy gabe a desk lamp

BEY
BYE

180

I was on a Denzel kick a while back, if you want a few more to watch then check out Inside Man with Clive Owen(2006). Safe House with Ryan Reynolds(2012), and The Equalizer(2014 and sequel on the way). Nothing as good as he was in Training Day but all around fun for each.