T Nation

Today's Workout


#1

I see other people posting their workouts etc. and it’s very motivating to see so I will try to log as much as I can in this thread. I can bulk up real easy so I’m looking to build strength but shred a little for the next couple months. I never have to work my calves, I actually wish they were a little smaller… Any tips on that would be appreciated. Would love to see some other ladies post their goals along with today’s workout.

38 yrs old
Been lifting on and off since I was 17

May 6, 2017
Workout In this order

Hack Squats
190 x 15
280 x 12
280 x 12
330 x 12

Abductor Machine (eccentric hold & pulses)
250 x 15
290 x 12
290 x 10
290 x 8

Barbell Glute Bridge (eccentric hold & pulses)
100 x 15
150 x 12
150 x 12
170 x 12

Rear Delt Cable Rows with squat
60 x 15
60 x 12
60 x 10
60 x 8

Sitting Rows
70 x 12
70 x 10
70 x 10
70 x 8

Adductor Machine
130 x 35
130 x 20
130 x 18
130 x 18

Standing Leg Press (Individual Legs)
Right Leg
85 x 15
85 x 12
85 x 10
85 x 8

Left Leg
85 x 15
85 x 12
85 x 10
85 x 8


#2

Nice! Those are some heavy hack squats. Strong lady.


#3

Thank you, I might have to start reducing my weight a little on those hack squats because I have one bad knee and now my knees are sore.


#4

Today was a rest day.
Today’s Meals:

Coffee with almond milk & sugar

M1 Plant based protein powder with almond milk

M2 Chicken quesadilla

M3 Chicken taco salad with blk beans, 1 large avocado, handful of tortilla chips, lettuce, and fresh salsa

Fresh spinach juice with two large handfuls of baby spinach & water

Fresh tomato juice with 2 tomatoes & water

Fresh lemon juice with 1 lemon & water

M4 Apple with 2 tbsp of peanut butter

Total cal 1620
Total protein 114 gr

Just bought some knee sleeves today. I should have them Wednesday.


#5

Monday May 8, 2017

Was a good day at the gym. I had some girls laughing at me while I was doing cable pull through exercises, not being mean, just kind of teasing. It was all good, I’m not pretty when I workout lol. Hope they learned something by watching me…

Usual warm up with stretching, band work, air squats, kickbacks, side kicks, arm circles etc.

Kneeling squats
50 lbs x 15
100 lbs x 15
120 lbs x 12
150 lbs x 10

Sumo Dead Lifts
50 lbs x 12
70 lbs x 12
80 lbs x 10
80 lbs x 8

Abductor Machine
250 lbs x 15
290 lbs x 12
305 lbs x 10
305 lbs x 13

Weighted Step Ups
Right Leg & Left Leg
100 lbs x 15
100 lbs x 10
100 lbs x 10
100 lbs x 8

Cable Pull Through
35 lbs x 12
35 lbs x 12
42 lbs x 12
55 lbs x 12

Triceps Pull Down
20 lbs x 25
20 lbs x 12
20 lbs x 12
20 lbs x 12

Standing Abs Pull Down
35 lbs x 20
35 lbs x 20
42 lbs x 15
55 lbs x 12

Cable Row Squats
55 lbs x 15
55 lbs x 12
55 lbs x 12
55 lbs x 10

Seated Low Row
70 lbs x 10
80 lbs x 5
100 lbs x 5

Meals:

M1 2 Eggs with 1/2 cup of egg whites scrambled with 1/2 cup turkey sausage, 10 tater tots, coffee with almond milk & sugar

M2 Plant Base Protein Shake with Almond milk

M3 Burrito Bowl with 1/2 cup shredded chicken, 1/2 cup black beans, 1/2 cup white rice, large avocado, lots of fresh salsa, fresh lemon water

M4 Burrito Bowl with 1 cup of shredded chicken, 1 cup black beans, 1/2 cup white rice, Lots of fresh salsa.

M5 Plant Base Protein Shake with Almond milk

2010 calories
191 grams protein


#6

May 9, 2017

My hams are killing me from yesterdays workout and it feels great :smiley:

Usual warm up with stretching, band work, air squats, kickbacks, side kicks, arm circles etc.

Abductor Machine
305 lbs x 12
305 lbs x 12
305 lbs x 10
305 lbs x 10

Adductor Machine
130 lbs x 33
130 lbs x 20
130 lbs x 18
130 lbs x 20

Dumbbell Bicep Curls
10 lbs x 20
10 lbs x 20
10 lbs x 15
10 lbs x 15

Dumbbell Overhead Press
20 lbs x 12
20 lbs x 12
20 lbs x 12
20 lbs x 10

Dumbbell Pec Flys
15 lbs x 12
15 lbs x 10
15 lbs x 10
15 lbs x 8

Dumbbell Press
20 lbs x 12
20 lbs x 12
20 lbs x 12
20 lbs x 10

Captains Chair (Knees to chest)
10
10
8
8

Standing Ab Pull down
35 lbs x 30
35 lbs x 35
35 lbs x 30
35 lbs x 20
25 lbs x 40
25 lbs x 36
25 lbs x 20
25 lbs x 20

Meals:

M1 2 Eggs with 1/2 cup of egg whites scrambled with 1/2 cup turkey sausage, 10 tater tots, coffee with almond milk & sugar

M2 Banana with 2 tbsp peanut butter

M3 Plant Base Protein Shake with Almond milk

M4 1 cup white rice, 8 oz chicken breast, Lots of steamed veggies

M5 Large Plant Base Protein Shake with Almond milk

1826 Calories
137 grams protien


#7

Wed May 10, 2017

My abs are really sore, hams are still sore as well. Decided to take a rest day. My upper body is not as strong as it used to be so I want to work more on upper body strength.

Meals for today

M1 2 Eggs with 1/2 cup of egg whites scrambled with onions & jalapenos, 4 slices of extra lean turkey bacon, 10 tater tots, coffee with almond milk & sugar

M2 8oz Kung pao chicken, 1 cup white rice, 1 cup of mixed steamed veggies

M3 8oz Kung pao chicken, 1 cup white rice, 2 cup of mixed steamed veggies

Fresh tomatoes juice with 2 tomatoes & water emulsified in a blender

Fresh spinach juice with 2 large handfuls of baby spinach & water emulsified in a blender

Fresh juiced lemon in water

Calories 1828
Protein 110 grams


#8

Nice to see you here. Working hard!

I’m not sure what this is. Do you have a picture or a video?

Are you a power lifter? Training more for fitness/ health?


#9

Happy to see you keeping a log. I ended up ordering my sleeves as well! Keep at it.


#10

Thank you Powerpuff, I really love these squats because they really work my quads and glutes without the strain on my one bad knee. This is not me in the video lol, I wish. I love watching her work out though. I used to be a sports/deep tissue massage therapist and I’ve lost a lost of strength and gained a few pounds since I changed professions. The chiropractor I worked with showed me these and I fell in love with them.

I just workout to be fit and strong. It’s empowering and addictive.


#12

Oh wow. Thanks. I’ve never seen those. Something to try.
Good luck with rebuilding your strength, and getting back on your game!


#13

Thank you


#14

I plan on hitting my legs & glutes really hard tomorrow so today is a weird mix.

90 Degree Reverse Extension
4 sets of 15
3 sets of 15 holding 20 lbs

Oblique Cable Crunch (I’m going to feel these tomorrow)
400 on each side with 20 lbs

Dumbbell Rows
20 lbs x 15
20 lbs x 20
20 lbs x 20
20 lbs x 20

Military Press
4 sets of 12 with 40 lbs

Meals:

M1 2 eggs with 1/2 cup of whites scrambled, 2 turkey sausage patties, 10 tater tots, coffee with almond milk & sugar

M2 Plant based protein shake w almond milk

M3 Salmon Patties with sweet potato fries, fresh lemon water

M4 Chia seeds soaked in water with plant based protein powder

Fresh spinach juice with 2 large handfuls of baby spinach & water emulsified in the blender

Fresh tomato juice with 2 tomatoes & water emulsified in the blender

1880 Calories
140 grams of protein


#15

I have been extremely hungry today. I hit a PR on my bar bell glute bridge but felt weak in other areas.

Abductor Machine
250 lbs x 15
305 lbs x 12
305 lbs x 12
305 lbs x 12 (If I could add more weight to this machine I could do it)

Hack Squats
190 lbs x 15
280 lbs x 12
280 lbs x 12
280 lbs x 12

Weighted Step Ups
Right Leg & Left Leg
85 lbs x 15
85 lbs x 12
85 lbs x 10

Barbell Glute Bridge (aka hip thrusts)
100 lbs x 15
150 lbs x 12
170 lbs x 12
190 lbs x 12 (PR)

Elevated Cable Rows with squat
70 lbs x 12
60 lbs x 12
50 lbs x 20
50 lbs x 10

Sitting Rows
70 lbs x 12
70 lbs x 10
70 lbs x 8

Adductor Machine
130 lbs x 30
130 lbs x 15
110 lbs x 30
110 lbs x 20

Meals

M1 2 eggs with 1/2 cup of whites scrambled, 2 turkey sausage patties, 10 tater tots, coffee with almond milk & sugar

M2 Salmon Patties with sweet potato fries, fresh lemon water

M3 Plant based protein shake w almond milk and 1/4 cup dry roasted peanuts

M4 2 chicken sandwiches

Fresh spinach juice with 2 large handfuls of baby spinach & water emulsified in the blender

Fresh tomato juice with 2 tomatoes & water emulsified in the blender

2580 Calories
164 grams of protein


#16

Feeling good today but was way too busy. I didn’t get to eat the way I wanted.

DB Bicep Curls
10 lbs x 25
10 lbs x 15
10 lbs x 15
10 lbs x 12

DB Pec Flys
10 lbs x 40
10 lbs x 25
10 lbs x 20
10 lbs x 20

DB Full Lateral Raise
5 lbs x 15
5 lbs x 15
5 lbs x 12
5 lbs x 10

One arm DB Military Press
25 lbs 3 x 8

One Arm DB Press
25 lbs x 15
25 lbs x 15
25 lbs x 12
25 lbs x 10

Goblet Squats
25 lbs 4 x 12

One Arm DB Row
25 lbs 4 x 12

Skull Crushers
25 lbs x 4 x 12

Captains Chair (Knees to chest)
15
12
10
10

Standing Ab Pull down
47 lbs x 40
47 lbs x 25
47 lbs x 25
47 lbs x 20

Elevated Cable Rows with squat
50 lbs x 15
65 lbs x 12
65 lbs x 12
65 lbs x 10

Tricep Pulls
25 lbs x 2 x 12

Seated Rows
100 lbs x 7
85 lbs x 8
70 lbs x 10
70 lbs x 12

Lat Pulldown
70 lbs x 4 x 8

Meals

M1 Protein Bar

M2 2 eggs with 1/2 cup of whites scrambled, 2 turkey sausage patties, coffee with almond milk & sugar

M3 Mexican Ceviche with 2 handfuls of tortilla chips

M4 12 chicken wings (no skin)

M5 Large Plant Based Protein shake with almond milk

2020 Calories
173 grams of protein


#17

Happy Mother’s Day to all the mothers out there. I had a nice Mother’s Day today. Ate like crap but enjoyed every bite and don’t regret it. Had a good workout and tried to focus on more stamina today.

Usual warm up with stretching, band work, air squats, kickbacks, side kicks, arm circles etc.

Leg Press
190 lbs x 35
190 lbs x 25
190 lbs x 25
190 lbs x 20

Abductor Machine (yes I want thunder thighs lol)
305 lbs x 20
305 lbs x 15
305 lbs x 15
305 lbs x 15

Kneeling squats
100 lbs x 15
150 lbs x 15
170 lbs x 15
190 lbs x 12

Barbell Glute Bridge (aka hip thrusts)
100 lbs x 20
150 lbs x 15
170 lbs x 12
190 lbs x 12

Single Leg Press
Right Leg & Left Leg
85 lbs x 4 sets x 15 reps

BB Front Squat
40 lbs x 15
40 lbs x 15
50 lbs x 15
60 lbs x 12

Adductor Machine
130 lbs x 30
130 lbs x 20
110 lbs x 15
110 lbs x 15

Meals (today was a total off day from what I normally eat) Loved every bite. lol

M1 Protein Bar

M2 Miniature lemon bundt cake, 1 choc covered strawberry

M3 3 slices of pizza with everything on it (no crust) 1 sprite

M4 Plant based protein shake with water

M5 5 chicken strips

Snacked on raw veggies all night

2543 Calories
129 grams of protein


#18

5/15/17

I really wanted to go to the gym today but I know my body needs a rest day plus I’m overloaded with work right now. I did a lot of wrist curls and reverse wrist curls to strengthen my tiny weak wrists. When it comes to upper body I have always trained with lower to moderate weight and higher reps. I used to be able to do handstand push ups so I was much stronger than I am now. I’ve never challenged my upper body strength like I could have so within the next 12 weeks my goals are to build upper body strength, pull a heavier dead lift, and increase my stamina.

Meals today

M1 3 scrambled eggs, 2 turkey sausage patties, 10 tater tots, 2 cups of coffee with almond milk & sugar

M2 fresh tomato juice, fresh spinach juice

M3 2 chicken quesadillas with extra cheese & chicken

M4 pineapple slices & 1 mango

calories 2021
protein 119 grams


#19

5/16/17

I got my wrist wraps today and they helped a lot. I was able to do power cleans without worrying about my wrists and 35 lbs dumbbells were easier to handle. I did farmer’s walk and dead hangs for the first time today. I’ve done assisted pull ups but never thought about just hanging there lol. I’ve earned some calluses today. I hit a PR on sumo deadlifts at 110 lbs but aside from that I didn’t feel like I had a lot of strength today. On another note the weather in Vegas is perfect right now and I’m really enjoying it. The heat in the summer can be pretty taxing so I’m really taking advantage of not using my air conditioner 24 7.

Usual warm up with stretching, band work, air squats, kickbacks, side kicks, arm circles etc.

Single leg press right & left
85 lbs x 4 sets x 15 reps

Assisted Pull ups (haven’t done these in a while)
pulling 80 lbs
4 sets of 5

Abductor Machine
305 lbs x 15
305 lbs x 12
305 lbs x 12
305 lbs x 12

Dead Hangs (these were hard on my hands) Will get better…
12 holding as long as I could from 2-3 seconds

Sumo Deadlifts
60 lbs x 10
80 lbs x 8
80 lbs x 8
110 lbs x 6 PR

Power Cleans
60 lbs x 5

BB Front Squat
60 lbs x 12
60 lbs x 12
60 lbs x 10
60 lbs x 8

Around The Worlds
5 lbs DB x 4 sets to exhaustion

DB Chest Press
30 lbs x 4 sets x 10 reps

Farmer’s Walk
35 lbs DB (walked around the whole gym with 70 lbs, was about to drop the weights by the time I got back the the DB rack) Didn’t realize how hard these were.

One Arm DB Lat Pulls
35 lbs x 4 sets x 10 reps each side

Meals

M1 3 scrambled eggs, 2 turkey sausage patties, 10 tater tots, coffee with almond milk & sugar

M2 Chicken quesadilla with extra chicken & cheese

M3 Plant based protein shake with almond milk

M4 Shredded Chicken with salsa and sweet potato fries

M5 Fresh spinach juice, bowl mixed raw veggies

Calories 2193
Protein 141 grams of protein


#20

5/17/17

My body needs rest. I literally slept for 12 hours yesterday. My traps are sore and I love it. Can’t wait to get back at it tomorrow. Worked all day but being a jewelry designer is not an active job. I didn’t eat much today and I’m running out of food so it was breakfast all day.

M1 3 eggs scrambled with onions, jalapenos, and turkey sausage. 10 tater tots and coffee with almond milk & sugar

M2 fresh spinach juice

M3 3 boiled eggs, 10 tater tots, 5 slices of extra lean turkey bacon

M4 Extra large shake with protein powder & water

Calories 1272
Protein 105 grams


#21

5/18/17

I’m so glad I took a rest day yesterday otherwise my workout would have been weak today. I hit two PRs today whoop whoop. I used knee wraps instead of sleeves and they feel better than the sleeves. It really helped me push my hack squat to 370 lbs.

Hack Squats
190 lbs x 15
280 lbs x 12
330 lbs x 12
370 lbs x 12 (PR)

Abductor Machine
250 lbs x 15
290 lbs x 12
305 lbs x 10
305 lbs x 15

Barbell Glute Bridge (aka hip thrusts)
100 lbs x 15
150 lbs x 12
190 lbs x 12
210 lbs x 10
230 lbs x 6 (PR)

Single Leg Press (right & left)
100 lbs x 12
100 lbs x 10
100 lbs x 8
100 lbs x 8

Cable Lat Pull with squat
50 lbs x 12
60 lbs x 12
70 lbs x 10
70 lbs x 10

Triceps Pull Down
20 lbs x 4 sets x 12 reps

BB Front Squat
60 lbs x 12
60 lbs x 10
60 lbs x 10

BB Romanian Deadlift
60 lbs x 12
60 lbs x 10
60 lbs x 10
60 lbs x 8

Adductor Machine
130 lbs x 23
130 lbs x 15
130 lbs x 12
130 lbs x 12

Meals

M1 3 boiled eggs, 10 tater tots, 6 slices of extra lean turkey bacon, coffee w cream

M2 Protein bar & water

M3 Plant based protein powder w water

M4 2 spicy ck sandwiches from jack in the box. If you get these without mayonnaise and no butter toasted bun you will cut out 128 calories per sandwich. This not my normal go to but I need to do some grocery shopping…

M5 Bowl raw mixed veggies. Sweets peppers, carrots, cauliflower, celery, broccoli

M6 Plant based protein powder w water

FYI - All I drink is water or protein shakes and 1 cup of coffee a day, it’s very rare I drink anything else like tea, soda, etc.

Calories 1940
Protein 143 grams