T Nation

Aede Heathers Training Log

I felt weak and heavy today. Nonetheless, I wanted to work around my weakness. I will be adding volume when I feel better.

Warm-up:

  • 10 minute walk
  • Dynamic arm swings
  • Shoulder rotation forward and backward
  • Arm rotation forward and backward
  • Chest rotation clockwise and counterclockwise
  • Hip rotation clockwise and counterclockwise
  • Head rotation clockwise and counterclockwise
  • kettlebell sumo deadlift
  • kettlebell squat

Main:

  • 5x 130lb conventional deadlift
  • 1x 155lb
  • 1x 180lb
  • 1x 200lb
  • 3x 155lb paused conventional deadlift

Auxiliary:

  • 6x 60lb strict overhead press
  • 4x strict pull-ups

I felt better today. I train in the morning before eating breakfast.

Supplements: Kirkland Signature Daily Multi

Warm-up

Main:

  • 5x 105lb lowbar squat
  • 5x 125lb
  • 4x 145lb
  • 1x 165lb
  • 1x 185lb
  • 1x 145lb
  • 1x 125lb

Auxiliary:

  • 70lb farmer’s walk
  • 60lb
  • 50lb
  • 40lb
  • 8x barbell row

Main:

  • 10x 80lb bench press
  • 10x 90lb
  • 8x 110lb

Auxiliary:

  • single-arm cable crossovers

I felt better today. I train in the morning before eating breakfast.

Supplements: Kirkland Signature Daily Multi
Weight: 153lb
Height: 177cm

Warm-up

Main:

  • 5x 130lb conventional deadlift
  • 2x 155lb
  • 1x 180lb
  • 1x 200lb
  • 1x 220lb
  • 2x 180lb
  • 5x 155lb
  • 5x 130lb

Auxiliary:

  • 70lb farmer’s walk
  • pull-ups

Main:

  • 5x4 60lb overhead press

March 29, 2018 Workout

Supplements: Kirkland Signature Daily Multi
Weight: 69.1kg (152.4lb)
Height: 177cm (5 ft. 9.69 in.)

Warm-up

Main:

  • 5x 105lb lowbar squat
  • 5x 125lb
  • 4x 145lb
  • 1x 185lb
  • 2x 145lb
  • 3x 125lb

Auxiliary:

  • 70lb farmer’s walk
  • 60lb
  • barbell row

Main:

  • 10x 80lb bench press
  • 10x 90lb
  • 5x 110lb
  • 2x 130lb

Auxiliary:

single-arm cable crossovers

March 30, 2018 Workout

Supplements: Kirkland Signature Daily Multi
Weight: 153lb
Height: 177cm

Warm-up

Main:

  • 5x 130lb conventional deadlift
  • 5x 155lb
  • 5x 180lb
  • 1x 200lb

Auxiliary:

  • 70lb farmer’s walk
  • 60lb
  • pull-ups

Main:

  • 5x5 60lb overhead press