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A Lady's First Everything



Did a day of BBB to see how I felt
If I continue this is c3w1d1 kept the same rep maxes as I started with before since I took a vacation and haven’t been pushing strength lately.

Bench press 5’s week
3x5 warm up 45,50,60
3x5 working 65,75,80 (12 reps top set)
5x10 BBB 50 lbs close grip super set with
5x10 DB row 35 lbs
3x15 leg press 190 lbs
3x15 leg curl 70 lbs
3x15 triceps push down 30 lbs ss with cable face pulls 3x20
3x20 hanging leg raises ss push ups 3x15,10,10

This felt much better. I don’t mind the lay out of the RP programs but it’s missing the top working sets.


If you like it better, I’ll bet you’ll get better results, doing something you like is always better.
If you want to lose some weight too, as I remember there was an event of something coming up right.
Then do some conditioning at the end. Like Farmers walk/carries at the end of leg day and battle rope on upper body days.
Or what I really like walking every day for an hour or more… but it takes a lot of time. So some carries at the end could do the trick


I have been adding c25k on my rest days and my boyfriend and I have been going for a walk every night after dinner. So that should help cover the cardio aapect


Ok. Y’all are gonna like this. Last night my mom and sister in law decided it should be mudslides and chik flicks night. So I had nachos mudslides and mom made a cake.

8/12 woke at 147. I am leaner tho I feel like I am recomping more thnlan losing weight. I am ok with this. 9 more weeks until the wedding. Plenty of time.

Boy friend decided to day should be day of 1k reps. 10 exercises 10 sets 10 reps. I played along but kept my main 531 work.

Warm up Squats 3x5, 50,60,70
Working sets 3x5+ 75,90,100 (10 reps)
BBB sets 5x10 45 lbs
To hit 100 reps I did 2 more sets. 10 reps and 5 reps.

Giant setted squats with RDL 10x10 65 lbs
And push ups 10x10

Giant set
DB OHP 10x10 12.5 lbs
BB row 10x10 65 lbs
Hip thrust 10x10 65 lbs

Giant set
Lat pull down 10x10 50 lbs
Tricep push down 10x10 20 lbs
Cable face pull 10x10 20 lbs

Super set
Bicep curls (different variations) 10x10 8 lbs last set 15 lbs
Decline ab crunches (twists, straight, oblique, alternating ect) 10x10

I wonder how I am gonna feel tomorrow.

PS. We do this once every 4-8 weeks


Oh and 8/10 145
8/11 145.4
8/12 147

I know the gain is from the carbs from unexpected events with friends and family.


And probably extra salty food :slight_smile:
That was a beast of a workout you guys put up there.


Thanks! Surprisingly I feel pretty good today. A little tired. A little sore but not too bed. I can at least take the stairs with out staring at them like they are my greatest enemy.

8/13 woke up at 147
C25k w2d1


8/14 146.5 found out…I sprained my hand… No lifting until it heals… Bah!


8/15 146 c25k w2d2

Cardio for the next week only


8/16 146
I might try to lift tonight.

Ok did it.
W.up ohp 3x5 45lbs
SS front squat 3x10 45 lbs
Working ohp 3x5+ last set 8 reps 50,55,60 lbs
SS front squat 3x5+ last set 8 reps
BBB ohp 5x10 45 lbs
SS bicep curls 3x15 15 lbs
Leg curl 3x15 70 lbs
Lat pulldown 3x10 70 lbs
Hanging leg raises 3x20

Hand didn’t hurt through it all. I did baby it a little on lat pull downs and ohp a tad by resting a little longer than normal


8/17 146 rest
8/18 146 deadlift day today
W1d4 5’s week deadlifts
W.deadlift 3x5@135
Working DL 3x5+@135,145,165 (12 reps)
SS ohp 3x15@45
BBB rdl 5x10 @100
SS front squat 5x10@50
Giant set:
Hip thrust 3x10@150 (last set 15 reps) 10 second holds on last reps
V-up 3x10
Push up 3x10

Lat pull downs 3x15@60


8/19 144.6
W2d1 changing order of days for my schedule
W.ohp 3x5 45lbs
Working ohp 3x3+ 50,60,70
SS front squat 3x10 50,60,70
BBB ohp 5x10 45
SS curls 3x15 12.5lbs
Abs 3x20
BB row 3x10 80
SS rdl 3x15 80


8/20 148
Had cinzettis yesterday. =
Today is c25k w2d1 week 2 felt harder than I would have liked. Repeating it.


8/21 145.5 will up date with lifts today

Also wedding was called off! Fuck this cut! Upping calories to only 1-300 below estimated maintenance. 1700 recomp mode on!


Ok 8/21 lifting
Warm up squat 4x5 45,65,85,105
SS v-ups 3x20
Working squat 5x3+ 115 last set 10 reps!
Rdl 3x15 115
Bench 1x10 45 , 3x10+ 65 last set 15 reps!
SS DB row 3x15+ 30 lbs last set 20 reps
Tricep push downs 1x15 30, 2x15 20
SS cable face pulls 1x15 30, 2x15+ 40 last set 30 reps.


8/22 145.8 rest. Date night.


8/23 146.4 steak and eggs and bacon sweet potato mash was worth it. Oh and homemade browned butter white chocolate chip macadamia nut cookies.

Deadlift day today. Will update later tonight


W.dl 3x5 135,135,155
SS abs 3x20
Working DL 5x3+ 175 last set 12 reps
SS ohp 3x10 45 last set 15
Hip thrust 3x10+ 155 last set 17 10 sec holds on last reps
SS curls 3x15 12.5
Lat front, side and rear raises 3x10 each 8lbs
Lat pull down 3x15 70


8/25 146.4 c25k

8/26 149.8 oof ramen and burgers yesterday was a bad choice.

W. Bench 3x5 45,65,85
SS 3x15 DB rows 35
Working bench 5x3+ 90 last set 9 reps
W. Squat 45,65, 75
Ss 3x20 abs
Working squats 3x10 85
Leg curls 3x15+ 70 lbs last set 20
Cable face pulls 3x15+ 40 lbs last set 20 reps
SS tricep push downs 3x15+ 20 lbs last set 20 reps


8/26 146.2 c25k

8/27 147.6 today is ohp and deadlift. Will update tonight

W. Ohp 3x5 45,50,60
Ss and 3x20
Working on 5x3+ 65 last set 8
Ss sumo deadlift 5x10 135 last set 15
Hip thrust 3x15+ 145
Neutral grip chin up 20 reps 4x3 3x2 2x1
Lat pull down 3x10 85 lbs
Bicep curls 3x15+ 15 lbs
Shoulder raises 3x30 10 lbs