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Coyote's Training Log 2.0

Hey friends, been awhile- hope everyone is doing well, kicking ass, and taking names!

Flaked out of the T-ransformation challenge this spring (Boooo) and mostly did a lot of biking this summer while weights sat on the back burner, but have since got my shit together and am back to consistently training!

I started back in August and took 3 months to work a general fitness program to regain some strength, stamina, and co-ordination. Recovery is back on track and I’m feeling good, so…

My main goal right now is to put on muscle. I wish to be swole.

I’m working a 4 day a week AB AB schedule with extra focus on shoulders, glutes, and hams.

My weight usually fluctuates between 135-138. I’m still 5’4 and female.


Monday Nov 25th

OHP
2x65x3
2x70x3
2x70x3
3x70x3
2x70x3

Side Lateral raises (the goal will be to continually add volume here)
10x12’sx3

BOR
5x95
5x100

BB Bench
5x100
5x100

pulldowns (the program called for 1xchins to fail, but I can’t really do more than one or two chins any more so pulldowns it is!)
12x95#
5x110
2x110

Rear Delts chest supported
15x8’sx4

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Tuesday Nov 26th

Romanian Deads
(2x145x3)x5

Wide Stance Static Lunges (the goal here is to add more volume each workout)
20x55
20x25’s
20x25’s
changed off for DB’s as I can tell the BB is gonna become a pain in the ass

Squats
5x125
5x125

Standing Calves
12x55x4

Then Bis and Tris coz I want arms that make the boys jealous.

And today was a rest day. Happy Hump Day!

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Welcome back. Good to hear that you’re still female. :wink:

Literally came here to post that. I chuckled at that. I knew what she meant, but in today’s climate you never know :joy:

:smiley: Thank you!

I def. meant it as a dry funny…so glad it made you chuckle :slight_smile:

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Thurs Nov 28th

OHP
(2x70x30)x5

Side Lat. raises with 12’s
10, 10, 10, 10 (+10 over last time)

BOR
5x105
5x105

Bench
5x100
5x105

Wide grip pulldowns
8x90x4

Rear Delt Machine
15x3 plates (it doesn’t give a weight) x4

Abz


Friday Nov 29th

RDL
(2x150x3)x5

Wide Stance static lunges with 25’s
20,20,20,20 (increase of 20)

Squats
5x130
5x130

Seated Calves
10x50#
10x50

Seated Leg curls
15x40x4

Incline curls
10x15’sx3

Pushdowns
12x25’sx3

Happy Friday!

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