T Nation

Coyote's Log


#1


Stats
35
F
5'4"
weight 136-137

Current program~ 5 day split


#2

I will give the last workout done for the past week so anyone who reads this knows where I am at.

Monday Nov 24

OHP
10x65
10x65
9x65
8x65

Front raises single arm
12x20's ea
12x20's
15x15's

Rear delt rows
15x60
15x65
15x65

Single arm side raises
12x15's
10x20's, 2x15's
""

Then I did a chest supported rear delt destryer set.

then I did
15 situps
15 sits up on the decline bench
15 situps

15 upright rows with 35# kettle bell.

Weight this morn was 137.2â?¦.just all over the place lately.


Tuesday Nov 25
Squat!
5x95x2
5x145
belt
10x165 felt good soooo
10x170
10x170
10x170
Woot!

Leg press
12x320
12x320
12x320

BSS. Normally would have went with 40# since last time I did them all with 35# but the 40# BB was taken so I had to go with 50#. I think I have been cheating myself!
12x50 each leg
10x50 ""
10x50 ""

lying hams
12x25
12x25
12x25
Seriously made my stomach queasy today. That means results are coming!!
I also grunted out loud today a few times (EEK!) with people in the gym (EEEK!!)

And thats all she wrote! Roads were bad this morn and took extra time, but I figure having legs is more important than working them :smiley:


Friday Nov 28

DB Bench
10x45'sx4

Incline Bench
10x35's
11x35's fail on 12
12x35's

Flies
9x25's
8x25's
9x25's
amazing what 5 extra pounds does to these!

Bent arm pullovers
12x35x3

Plank
1:15
1:15
1:00


Sat Nov 29
Deads
10x210
10x210
8x210
7x210

Pullups
6, 5, 4, 3, 1 (2 more than last time)

Rev grip BB row
12x90x3

Single arm pulldowns nice and slow
12x30 each armx3

Seated cable pulls
12x80x3

Back extensions
12 X 10# plate x3

Seated calves
15x50
12x50
12x50

Standing calves toes on 2 45 plates
10x25'sx3


#3

Annnd today!

OHP
2x85, 2x85, 2x85, 2x85 <----- just a super short reset between
2x85, 2x85, 2x85, 2x85
2x85, 2x85, 2x85, 2x85
2x85, 2x85, 2x85, 2x85
Time to get the weight upâ?¦been stuck at the same weight for higher reps for too long.

Rear delt rows
12x70x3

Side lat. raises
20x10'sx3

Front plate raises with a twist at the top
10x10#platex3
oh da burn!!

Single arm front raises
10x10'sx3

rear delt raises
12x10'sx3

never looks like much but you'd never know given the burn!!

I ate like it was my Thanksgiving this weekend too :smiley: Didnt want to be left out :wink:



#4

Cool log. Nice workouts. Great to see a woman kicking most guys asses


#5

Thanks Ryan!


Today was a therapy day for lifting. I have a massive crink in my neck that is really affecting mobility and one of my kids has lost their minds and needs to go to a looney bin.

So I squatted and I liked it :slight_smile:

Sqwats!
5x95x2
5x115
5x145
Belt
10x170
5x180
5x180
5x180
3x185
3x185
3x185
2x190
3x190
2x195
2x195
1x200

everything felt great!

lying hams
12x30
10x30
12x25

super set with

leg ext
12x80
12x80
12x80
fast up, pause, slow down


#6

It's a hell of a lot more volume than my workouts of late!


#7

lol and mine too as of late :smiley:


#8

yesterday I went for a 5 km walk. Didnt want to hurt myself :wink:

Tonight~
Just a break in leg day?.trying to get back into the swing of things without being crippled the next day.
My body feels 1 million years old with all its aches and pains. Training with weights really is a blessing to your health! You dont realize just how beneficial it is until you take some time off (27 days to be exact lol)

Squats
8x95x3

Rev. skater lunges
24
24
24

Single leg hip thrusters
8 (each leg)
8
8

Stiff leg deads with DB's
12x15'sx3

Situps
10
10
10

then I did some stretching and a few basic yoga moves I remembered.

Have a good night y'aaallll.


#9

Hey friend...you haven't been slacking off again, have you?


#10


Thanks for the Bump! :slightly_smiling:

a few days after that last post I came down with a horrible flu that ended in double pneumonia! Just finished my antibiotics on Tuesday and can now wipe my ass without needing a nap so I believe I am on the mend :smiley:

Honestly thoâ?¦.my mind is absolutely itching to workout so I think this break was good for me as I was seriously struggling to stay motivated (as you could see I am sure with my last few posts)

Lost 10 pounds and was sporting great abs for a few days! They are going away already :frowning: Pic taken yesterday (womp, woommp, wooommmp)

Now that I am feeling better I might try to take advantage of the weight loss and slip back into the 128ish range (132.5 right now) and see if I can maintain there for a bit.

I am dreading how low my numbers are going to be coming back tho :confused:

Happy Friday!!


#11

Ahh I see. Well, we feel each other's pain then! I'll bitch you out if you slack off, now that you're good to go again :wink:


#12

Ha! Everyone needs a good bitch slap er'now and then :smiley: AND right back at ya!


Warm up~20 BW squats, BB complex

Back Squat
5x65
5x85
5x105x5

OHP
5x55
5x60x5

Stationary lunges
5 ea leg with 15's x 5

Floor press
5x15's
5x30'sx5

Kept all the weights low. Everything felt pretty good, better then I thought actually. I dont feel any after effects in my upper body but my legs are pretty jello-y. My lungs stayed in my chest and I didnt pass out due to lack of oxygen so that is good news too! :smiley:

I am on the mend, look out!
(aside from this rash that has developed and the red spots on the back of my throat :confused: I swear the gawds are punishing me for slacking off :wink: )


#13

I am a lazy ass and me and my dog are getting fat.

So fat that I am more uncomfortable with that then I am with the discomfort of getting back on track lol.

I am addicted to chocolate.

I am having knee issues. I am assuming it is due to lack of use. Its the tendon behind the knee on the outside.

Weight is 135.

I havent been in such a training slump as this one in years :frowning:

Renewed my gym membership which garuntees (I have no idea how to spell that) me 3 spots a week to workout with no excuses before work.

I packed a lunch which doesnt consist of chocolate, waffles, chips, and crackers!! (ok 4 soup crackers)

I dont have a program to follow yet, but will find one soon once I get the mojo going again. For now I am going to wing it baby!!

I cant wait to kiss February good bye. Only 5. more. days!

Elliptical~ 5 min and a good jogging pace

Squats
10x45x2
5x65
5x85
5x105x3

Walking lunges
15x10'sx3

Leg curls seated
10x40
10x40
10x40

Calves
10x20x3


#14


I am also beyond, and I mean BEYOND, tired of February :confused:


#15

weight 134.9

Row 500m

pullups
6
4

DB bench
6x12's
6x20's
8x30's
8x35's
8x35's

Inverted rows
10
10
10

Standing OHP
12x15'sx3

straight bar curls
15x20
12x30
10x30

I feel better already just doing something. Not doing anything has been gnawing away at my brain.

Today is not my best day for food prep :smiley: I went to sauté some mushrooms and they were mouldy and then I boiled some eggs and for some reason I forgot how long to cook them, and when I went to crack one open it was like a big explosion of steaming snot :confused:

So I packed fruits, veggies, yogurt, and whey and went to subway for a turkey sandwich lol.


#16

Cool to see the log back up. Those down times can take their toll but that doesnt matter you are back it

And i am quite sick of the temps as well was -16 yesterday morning I wanted to die


#17

Nice to see you!! Gads, your back is impressive.
Double Pneumonia is no joke. Glad to see you're getting back on your game.


#18

-16 is tropical here! Especially if the sin is shinning :smiley:
Thanks for stopping in :slight_smile:


#19

Thanks Puff! I was in stalking your log and your looking fabulous and doing some mighty good work :slight_smile:

It was no joke for sure, and I only was able to take 1 day off work :frowning: It was a bummer!


#20

The goal is to go back to my Mon, tue, wed, fri, sat schedule. I had planned to do that schedule this week, but on Wed night when I got home I flushed the toilette (we have one of those push button ones) I almost cried lol. I was SO sore, I felt every muscle in my upper body just doing that :smiley:
I thought perhaps 4 days this week would be suitable. :stuck_out_tongue: On the plus side though, it will just get better from here :slight_smile: The worst has passed!

Today

Front Squat
5x65
5x85
5x95
5x115x5

Hang Power Clean
5x55
5x75x5

Push Press
5x55
5x65x5

Tri's
12x20
12x30
12x25

I am still getting tired pretty easily, and I STILL have shit clearing out of my lungs, buts its coming. I imagine a few weeks and I will be close to where I was humming along at before I got sick. It just sucks how fast it goes away.

And its fucking Friday people!!! I dont care what happens (well maybe) I aint coming in here (work) tomorrow.
Aaaaaaand as I say that I remember its month end. Gah!