mom - you’re so good about keeping up with people’s logs. it’s very impressive! I barely have time to keep up with my own :p. I’m trying to get my front squat up, but I’m glad you’re impressed with them 
Off day today. I woke up with the most annoying nagging pain in my right leg though. I left work early and I’m on my way to foam roll the hell out of my IT band and hopefully it’ll start feeling better. I also scheduled a massage for Friday and I’m really looking forward to that.
ya, it’s pretty much my second job. I should start charging 
A massage sounds good…I know I need one, but I’m too chicken!
Had a good lower body day yesterday:
Thursday - Lower Body/Muscle Growth and Strength
A1) Front Squat - 135x6, 145x5, 145x5, 145x4, 140x5
A2) Romanian Deadlift - 155x6, 185x6, 195x6, 190x6, 195x4
Rested 90 seconds between sets
B1) Leg Press - 200x8, 250x8, 260x7, 270x6
B2) Pull-through - 90x8, 95x8, 100x8, 110x8
Rested 90 seconds between sets
C1) Standing Calf Raise - 70x8, 110x8, 140x8, 140x8
C2) Lying Leg Curl - 80x7, 70x8, 70x8, 80x6
Rested 90 seconds between sets
Off day today and only hours away from my massage! WOOHOO!
ahhhhhh, my massage was so refreshing! i can’t wait to go back in a month
thank god for the long weekend too. gave me time to sleep in and recoup. also, as a result of more rest, i noticed my numbers go up on a lot of my lifts which is pretty cool. Here’s saturday’s workout:
Saturday - Upper Body/Muscle Growth and Strength
A1) Chest-supported DB row - 40x6, 45x6, 50x6, 55x5, 55x4
A2) Bench Press - 95x6, 100x6, 105x6, 110x5, 115x4
Rested 90 seconds between sets
B1) Chin Ups - BWx7, BWx5 +1 negative, BWx6, BWx6, BWx5 +1 negative
B2) High-incline Dumbbell Press - 30x8, 35x8, 40x7, 40x7, 40x7
Rested 90 seconds between sets
C1) Preacher Curl - 30x8, 40x8, 40x7, 40x6
C2) Decline EZ-bar triceps extension - 40x8, 45x7, 45x6, 45x6
Rested 90 seconds between sets
Saturday was great because I got to yell at this 17 year old boy that just decided to stand in my mirror while i was on my last set of dumbbell presses. i was pissed because he came up to decide which weights he wanted to pick up while i was on my 4th rep and then didn’t move during my 5th rep, so on my 6th rep i yelled ‘MOVE!’ and he scurried along while saying he was sorry. it was my last set and i was aiming for 7 reps and he totally broke my concentration! blah. i did apologize to him afterward, but also explained to him exactly why i yelled and that he shouldn’t stand in someone’s mirror in the middle of a lift. he understood. ah, another youngin’ trained in proper gym etiquette.
Today’s workout:
Monday - Lower Body/Neuromuscular Emphasis
Complex A:
A1) Functional Isometric Front Squat (w/max weight) - 175, 180, 185, 190, 195 - All sets held for 8 seconds
A2) Front Squat - 155x3, 160x3, 165x3, 165x3, 170x2
A3) Speed Squat (w/50% of 1RM) - 115x5, 115x5, 115x5, 115x5, 115x5
Rested 120 seconds between sets
Complex B:
B1) Functional Isometric Deadlift(w/max weight) - 190, 195, 205, 215, 220 - All sets held for 8 seconds
B2) Deadlift - 245x3, 260x3, 275x3, 270x3, 270x2
B3) Jump Lunges (w/10%-20% of BW) - 30, 50, 30, 50, 30 - 5 reps per leg for each set (couldn’t find the 40lb barbell so i just switched off btw 30 and 50 lbs)
Rested 120 seconds between sets
Wow nanasarieh. I’ve gotta hand it to ya… you’re training’s nuts! Love it!
Thanks Clark! One month to go! Then I’m planning on using the month of July to just f-around and do 1-rep maxes to see how far I’ve gotten. I want to put up videos of my July lifts as well so I have proof of my progress
[quote]nanasarieh wrote:
Thanks Clark! One month to go! Then I’m planning on using the month of July to just f-around and do 1-rep maxes to see how far I’ve gotten. I want to put up videos of my July lifts as well so I have proof of my progress :)[/quote]
That’s awesome nanasarieh. Keep it up!
Yesterday’s workout:
Tuesday - Upper Body/Neuromuscular Emphasis
Complex A:
A1) Functional Isometric Military Press (w/max weight) - 95, 100, 105, 110, 115 - Held all sets for 8 seconds
A2) Military Press - 80x3, 85x3, 90x3, 90x3, 95x2
A3) Push Press (w/50% of 1RM) - 75x5, 75x5, 80x5, 80x4, 80x5
Complex B:
B1) Iso/dynamic contrast pullups(w/max weight) - BW+17.5, BW+20, BW+20, BW+25, BW+25 - Held all sets for 10-15 seconds
B2) Pullups - BWx3, BWx3, BWx3, BWx3, BW+5x3
B3) Speed pullups - BW for 4 sets of 5 reps each
Ab work:
3 super sets of cable crunches x11 (90lbs), weighted Swiss Ball crunches xAMRP (30lbs) and superman crunches xAMRP (30lbs)
Today’s off. Getting off work early and going to do some shopping. I officially have ‘outgrown’ most of my work tops, so I need to find some that’ll fit my growing shoulders and lats
I’m excited! Today’s lower body workout has gotten me excited about the muscle building month that’s coming up next. I hit a lot of numbers I’ve never hit before. And here they are:
Thursday - Lower Body/Muscle Growth and Strength
A1) Front Squat - 125x6, 135x6, 140x5, 145x6, 150x4
A2) Romanian Deadlift - 155x6, 165x6, 175x6, 185x5, 195x5
Rested 90 seconds between sets
B1) Leg Press - 220x8, 250x8, 270x8, 290x7
B2) Pull-through - 95x8, 100x8, 110x8, 110x8
Rested 90 seconds between sets
C1) Standing Calf Raise - 130x8, 130x8, 150x8, 170x8
C2) Lying Leg Curl - 70x8, 70x8, 80x6, 80x6
Rested 90 seconds between sets
Also, I still feel GREAT from my massage last week. But I was told that my left IT band needs work as well as my left quad. So I think since tomorrow’s an off day, I’ll be foam rolling my left leg
Holy s__t you’re strong!!
thanks mom! i havent’t heard that in a while, so, hooray :). And here’s yesterday’s workout:
Saturday - Upper Body/Muscle Growth and Strength
A1) Chest-supported DB row - 40x6, 50x6, 55x5, 55x5, 60x4
A2) Bench Press - 100x6, 110x6, 115x4, 115x4, 110x5
Rested 90 seconds between sets
B1) Pull Ups/Chin Ups - BWx5 pullups + 1 negative, BWx8 chinups, BWx6 chinups, BWx6 chinups
B2) High-incline Dumbbell Press - 30x8, 35x8, 40x8, 40x5
Rested 90 seconds between sets
C1) Preacher Curl - 30x8, 40x8, 40x7, 40x6
C2) Decline EZ-bar triceps extension - 40x8, 45x8, 45x7, 45x6
Rested 90 seconds between sets
All done with Phase 2! WOOHOO! Now, onto the last phase of beast building, GRRRR. I do feel like a beast already, but i can’t wait to do this program again a year from now and see what my numbers will be like.
So I started Phase 3 on Monday. A lot of it is wave loading so I’ll post the sets/reps/weight for each exercise. Here’s that workout:
Monday - Torso
A1) Low-incline DB Press - 1x7x30, 1x5x35, 1x3x40, 1x7x35, 1x5x40, 1x3x45
A2) Weighted Pull-ups with close parallel grip - 1x7xBW, 1x5xBW+5, 1x3xBW+8, 1x7xBW, 1x5xBW+5, 1x3xBW+8
Rested 75 between sets
B1) Bench Press, wide grip - 2x10x85, 2x8x90, 1x6x95
B2) 1-arm DB Row - 1x10x30, 1x10x40, 2x8x45, 1x6x50
Rested 75 between sets
C1) Pec Deck Machine (regular reps + partials) - 1x10x30, 1x10x40, 1x12x40
C2) Straight Bar Pulldown: low double contraction - 1x10x60, 1x12x60, 1x12x60
Rested 60 between sets
So Monday was not bad. It was actually challenging and refreshing to do something different for a change. Now today, blah, today was HELL:
Tuesday - Lower Body
A1) Front Squat - 1x7x135, 1x5x145, 1x3x150, 1x7x135, 1x5x140, 1x3x145
A2) RDLs - 1x7x165, 1x5x175, 1x3x185, 1x7x170, 1x5x185, 1x3x195
Rested 75 between sets (was SUPPOSED to rest 120 btw sets…ya, that mistake exhausted me to say the least)
B1) Close Stance Snatch-Grip DL on platform - 2x10x135, 2x8x140, 1x6x145
B2) Walking lunges, long steps - 2x10x25, 2x8x30, 1x6x35
Rested 90 between sets (I rested the correct amount of time here)
C1) Leg Press (full reps + partials) - 3x10x250
C2) Lying Leg Curl: high double contraction - 3x8x45
Rested 90 between sets
Let’s just say that was one of the first times I’d ever wanted to throw up after a workout. Walking out of the gym, I looked like someone kicked my dog 
It was a depressingly good workout and I’m looking forward to doing it again next week.
So after a nice, restful wednesday off, Thursday’s workout went like this:
Thursday - Arms
A1) Close-Grip Preacher Curl- 1x7x40, 1x5x40, 1x3x50, 1x7x40, 1x5x40, 1x3x50
A2) Close-Grip Bench Press - 1x7x75, 1x5x90, 1x3x95, 1x7x80, 1x5x95, 1x3x105
Rested 75 between sets
B1) Incline DB Hammer Curl - 1x10x12.5, 1x10x15, 1x8x20, 1x8x22.5, 1x6x25
B2) Decline EZ Bar Triceps Extensions - 1x10x35, 1x10x45, 1x8x50, 1x8x45, 1x6x50
Rested 75 between sets
C1) Wide-Grip/Elbows in Preacher Curl (regular reps + partials) - 3x10-12x30
C2) Rope Cable Pressdown: high double contraction - 1x11x30, 1x10x40, 1x10x30
Rested 60 between sets
Friday involved some light cardio with walking and a couple of intervals. Then Saturday’s workout:
Saturday - Shoulders
A1) Push Press - 1x7x85, 1x5x95, 1x3x100, 1x7x95, 1x5x100, 1x3x105
A2) Barbell Power Shrugs - 1x7x185, 1x5x185, 1x3x185, 1x7x175, 1x5x185, 1x3x190
Rested 75 between sets
B1) Seated DB Press with hammer grip - 1x10x15, 1x10x20, 1x8x25, 1x8x25, 1x6x30
B2) Upright Rowing - 1x10x30, 1x10x40, 1x8x50, 1x8x50, 1x6x60
Rested 75 between sets
C1) Cable Lateral Raise (regular reps + partials) - 3x10-12x10
C2) Rear Deltoid Machine: peak double contraction - 1x12x30, 1x11x40, 1x10x50
Rested 60 between sets
Not a bad first week at all. I was incredibly sore after Tuesday/leg day and it didn’t go away until about Friday. The rest of the workouts were challenging but didn’t cause major soreness. I’m trying to keep the cardio up on off days in order to keep my weight in check as well. These workouts have me eating a lot whether I like it or not 
Now it’s time for bed…need to rest for the beginning of week two tomorrow.
It’s been a busy week with very little sleep, but as always, I manage to catch up on things toward the end of the week
Monday - Torso
A1) Low-incline DB Press - 1x7x35, 1x5x40, 1x3x45, 1x7x35, 1x5x40, 1x3x45
A2) Weighted Pull-ups with close parallel grip - 1x7xBW, 1x5xBW+3, 1x3xBW+5, 1x6xBW, 1x5xBW, 1x3xBW
Rested 75 between sets
B1) Bench Press, wide grip - 1x10x85, 1x10x80 (right shoulder was in pain so had to go down in weight here), 1x8x85, 1x8x90, 1x6x95
B2) 1-arm DB Row - 2x10x35, 1x8x40, 1x8x45, 1x6x50 (shoulder pain kept me from going up in weight here as well)
Rested 75 between sets
C1) Pec Deck Machine (regular reps + partials) - 1x12x30, 1x11x40, 1x12x40
C2) Straight Bar Pulldown: low double contraction - 1x12x60, 1x11x70, 1x10x80
Rested 60 between sets
Tuesday - Lower Body
A1) Front Squat - 1x7x125, 1x5x135, 1x3x145, 1x7x135, 1x5x145, 1x3x155
A2) RDLs - 1x7x170, 1x5x180, 1x3x190, 1x7x175, 1x5x190, 1x3x200
Rested 120 between sets
B1) Close Stance Snatch-Grip DL on platform - 1x10x115, 1x10x135, 1x8x145, 1x8x155, 1x6x165
B2) Walking lunges, long steps - 2x10x30, 2x8x35, 1x6x40
Rested 90 between sets
C1) Leg Press (full reps + partials) - 1x12x200, 1x12x230, 1x10x250
C2) Lying Leg Curl: high double contraction - 3x8-10x40
Rested 90 between sets
Like I said, It’s been a long week with little sleep so I skipped out on any sort of cardio on wednesday and just used it to completely rest.
Thursday - Arms
A1) Close-Grip Preacher Curl- 1x7x40, 1x5x40, 1x3x50, 1x7x40, 1x5x40, 1x3x50
A2) Close-Grip Bench Press - 1x7x80, 1x5x95, 1x3x105, 1x7x85, 1x5x100, 1x3x110
Rested 75 between sets
B1) Incline DB Hammer Curl - 1x10x15, 1x10x17.5, 1x8x22.5, 1x8x22.5, 1x6x25
B2) Decline EZ Bar Triceps Extensions - 2x10x35, 2x8x40, 1x6x45
Rested 75 between sets
C1) Wide-Grip/Elbows in Preacher Curl (regular reps + partials) - 2x10-12x30, 1x10-12x20
C2) Rope Cable Pressdown: high double contraction - 1x12x30, 1x12x30, 1x10x40
Rested 60 between sets
After having my ass handed to me on Thursday, I headed out to Davis, CA for my brother’s graduation this morning. So, no cardio today either
I’m looking forward to a good night’s sleep and a good shoulder day tomorrow. Only two week’s left in the making of the beast!
Saturday - Shoulders
A1) Push Press - 1x7x90, 1x5x95, 1x3x105, 1x7x90, 1x5x95, 1x3x100
A2) Barbell Power Shrugs - 1x7x170, 1x5x185, 1x3x190, 1x7x180, 1x5x190, 1x3x190
Rested 75 between sets
B1) Seated DB Press with hammer grip - 1x10x20, 1x10x20, 1x8x25, 1x8x25, 1x6x30
B2) Upright Rowing - 1x10x40, 1x10x40, 1x8x50, 1x8x50, 1x6x60
Rested 75 between sets
C1) Cable Lateral Raise (regular reps + partials) - 3x11x10
C2) Rear Deltoid Machine: peak double contraction - 1x12x50, 2x12x70
Rested 60 between sets
Ab work:
3 super sets of cable crunches x12 (90-100lbs), weighted Swiss Ball crunches xAMRP (35lbs) and superman crunches xAMRP (35lbs)
15 mins of steady state biking
So Saturday was actually officially the end of week two of Phase 3. Monday began week three:
Monday - Torso
A1) Low-incline DB Press - 1x7x35, 1x5x40, 1x3x45, 1x7x35, 1x5x40, 1x3x45
A2) Weighted Pull-ups with close parallel grip - 1x7xBW, 1x5xBW, 1x3xBW+3, 1x7, 1x5xBW, 1x3xBW+5
Rested 75 between sets
B1) Bench Press, wide grip - 1x10x80, 1x10x85, 1x8x90, 1x8x95, 1x6x100
B2) 1-arm DB Row - 1x10x35, 1x10x40, 1x8x45, 1x8x50, 1x6x55
Rested 75 between sets
C1) Pec Deck Machine (regular reps + partials) - 1x12x40, 1x12x50, 1x10x60
C2) Straight Bar Pulldown: low double contraction - 1x12x70, 2x10x80
Rested 60 between sets
No ab work or cardio. Monday’s are tiring. Hopefully I can get some cardio in this wednesday, but definitely not tomorrow…tomorrow is leg day…
wow, you’ve been hard at work! Good job sticking with it…you train with your bf, right?
Mom - I do train with my bf. It’s great too because he tells me that I push him during every workout which is why he enjoys working out with me. Yesterday was particularly hard and interesting for him because I ended up close stance snatch grip deadlifting and lunging as much as him although he did rdl more than me earlier in the workout, so his excuse was that he spent his grip on rdls…
and here’s the workout:
Tuesday - Lower Body
A1) Front Squat - 1x7x135, 1x5x140, 1x3x145, 1x7x140, 1x5x150, 1x3x160 (form was crappy on the last set though. gonna go back to 155x3 next week)
A2) RDLs - 1x7x155, 1x5x175, 1x3x185, 1x7x175, 1x5x195, 1x3x205
Rested 75 between sets
B1) Close Stance Snatch-Grip DL on platform - 1x10x120, 1x10x140, 1x8x150, 1x8x160, 1x6x175
B2) Walking lunges, long steps - 1x10x30, 1x10x35, 1x8x40, 1x8x45, 1x6x50
Rested 90 between sets
C1) Leg Press (full reps + partials) - 1x12x200, 1x12x240, 1x10x260
C2) Lying Leg Curl: high double contraction - 2x10x40, 1x8x50
Rested 90 between sets
Once again, a throw-up worthy workout. From my point of view, being a girl with big thighs and more lower body strength than upper body strength, since we’re only doing one lower body workout a week, I kinda want to get the most out of it so I make sure that I push myself as much as I can on Tuesdays.
One thing I am really proud of (and which made up for the shitty 160x3 front squat) was that I managed to use straps only once throughout the whole workout. Hooray!
Off day today and I’m totally relaxing and going to a friend’s birthday get together tonight
good job. you are a true beast. I’m hoping that you don’t get stronger then me…
j/k i just wanted to give you props on keeping up on the workouts with me. Who ever said bestbuilding is for guys can be easily corrected.
Just keep the form perfect!
-JT
And yesterday’s workout:
Thursday - Arms
A1) Close-Grip Preacher Curl- 1x7x40, 1x5x40, 1x3x50, 1x7x40, 1x5x50, 1x3x50
A2) Close-Grip Bench Press - 1x7x80, 1x5x95, 1x3x105, 1x7x95, 1x5x105, 1x3x110
Rested 75 between sets
B1) Incline DB Hammer Curl - 1x10x15, 1x10x17.5, 1x8x20, 1x8x20, 1x6x25
B2) Decline EZ Bar Triceps Extensions - 2x10x35, 2x8x40, 1x6x45
Rested 75 between sets
C1) Wide-Grip/Elbows in Preacher Curl (regular reps + partials) - 3x10-12x30
C2) Rope Cable Pressdown: high double contraction - 2x10x40, 1x12x30
Rested 60 between sets
It’s been a while since i’ve posted. I think with it being the last week of the past three torturous months, I’ve been really really tired. I think I’m ready for an off week and it’s just around the corner. Here’s the workouts:
Saturday - Shoulders
A1) Push Press - 1x7x85, 1x5x90, 1x3x100, 1x7x90, 1x5x100, 1x3x105
A2) Barbell Power Shrugs - 1x7x170, 1x5x185, 1x3x190, 1x7x175, 1x5x190, 1x3x195
Rested 75 between sets
B1) Seated DB Press with hammer grip - 1x10x20, 1x10x20, 1x8x25, 1x8x25, 1x6x30
B2) Upright Rowing - 1x10x40, 1x10x40, 1x8x50, 1x8x50, 1x6x60
Rested 75 between sets
C1) Cable Lateral Raise (regular reps + partials) - 1x12x10, 1x11x15, 1x10x15
C2) Rear Deltoid Machine: peak double contraction - 1x12x40, 1x12x50, 1x10x60
Rested 60 between sets
Ab work:
3 super sets of cable crunches x12 (90-100lbs), weighted Swiss Ball crunches xAMRP (35lbs) and superman crunches xAMRP (35lbs)
Cardio: 15 mins of steady state walking on the treadmill with a incline of 10 & speed of 2.8
Beginning of last week!!!
Monday - Torso
A1) Low-incline DB Press - 1x7x35, 1x5x40, 1x3x45, 1x7x40, 1x5x45, 1x3x45 (just couldn’t get 50’s up here, so disappointed…)
A2) Weighted Pull-ups with close parallel grip - 1x7xBW, 1x5xBW, 1x3xBW+5, 1x7xBW, 1x5xBW, 1x3xBW+5
Rested 75 between sets
B1) Bench Press, wide grip - 1x10x80, 1x10x85, 1x8x95, 1x8x100, 1x6x105
B2) 1-arm DB Row - 1x10x35, 1x10x40, 1x8x50, 1x8x55, 1x6x60
Rested 75 between sets
C1) Pec Deck Machine (regular reps + partials) - 1x12x50, 1x11x60, 1x10x70
C2) Straight Bar Pulldown: low double contraction - 1x12x70, 2x10x80
Rested 60 between sets
Tuesday - Lower Body
A1) Front Squat - 1x7x125, 1x5x135, 1x3x145, 1x7x135, 1x5x145, 1x3x160 (got it with good form this time :))
A2) RDLs - 1x7x155, 1x5x175, 1x3x185, 1x7x175, 1x5x195, 1x3x210
Rested 75 between sets
B1) Close Stance Snatch-Grip DL on platform - 1x10x135, 1x10x145, 1x8x155, 1x8x165, 1x6x180
B2) Walking lunges, long steps - 1x10x30, 1x10x35, 1x8x45, 1x8x50, 1x6x55
Rested 90 between sets
C1) Leg Press (full reps + partials) - 1x12x220, 1x11x250, 1x10x270
C2) Lying Leg Curl: high double contraction - 1x10x40, 1x9x40, 1x8x50
Rested 90 between sets
The workouts have been good, but the recovery hasn’t been as great. I need to make up for a lot of sleep tonight…