LAMO I am the least alpha person in da world, SRSLY 
Oh, I think you greatly underestimate yourself. You have been taught to keep it caged up. Let it out. You will never reach your potential if you donāt. The sooner you realize this, the better. When you train, you attack the weights. You make it sound cute, but you kill it. You can be a cute Alpha. It always sounds like you are fighting, whether it be demons, your self, or whatever, you are fighting. You are a fucking warrior! Donāt let anybody take that away from you. Yeah, we all have to play nice with words or else we lose our shit. But, make your presence known.
2 Likes
man oh man mighty fine lifting today
yesterday was rest day so I did
30 mins stretching before work
30 mins stretching after work
foam rolling
tennis ass balling
band pull aparts
hip thrusts and other glute thingsā¦
oh and sleeping
today
low bar squats
135lbs x 8
155lbs x 4
175lbs x 4
belt
185lbs x 4
190lbs x 2 sets of 4
tester AMRAP set
185lbs x 7
beltless paused squats
165lbs x 2 sets of 3
165lbs x 4
barbell hip thrusts w/band and continuous tension SS ropey cable pull through
135lbs/30lbs
x 12/ x 20
x 12/ x 25
155lbs/30lbs
x 15/ x 35
barbell hip thrusts felt like air today 
boing boing boing
seated leg curl
100lbs x 6
105lbs x 6
drop sets
85lbs x 8
70lbs x 10
55lbs x 12
lying leg curl w/slow neg
50lbs x 8
50lbs x 8
30lbs x 15 partials
stepmill intervals x 20 minutes
complained to my papa at work for the past two days about the horribleness of the horrible branch
if you wonder why I call him papa its because he reminds me of biggie smalls
anyway,
he laughed at me and said I would make a really fun girlfriendā¦donāt quite know what that means LOL 
two weeks left there
BYE
oh ya, I want to talk about my hormones
since this is tnation I will bring up my period
I got it again, almost at a normal personās time
That means I have had it twice in about a year and a half, both starting on days that I took as rest days from the gym
Somewhat interesting
And before my PMS was life altering
Like I am not exaggerating. Huge decisions and breakdowns, suicidal thoughts, uncontrollable meltdowns
This past week I didnāt have nadda. Nothing. Not a tear or a yell
If hormones are balancing this can only be a good thing as far as strength and muscle gains.
NOW is it because I started taking rest days and cut back on cortisol go crazy intervals, etc.??? Or cause I upped my carbs?
I DUNNo
BYE
LOL
Youāre the best Jenn.
1 Like
No, u da best!!! 
K today was great
bench press
115lbs x 8
120lbs x 8
121lbs x 8
122lbs x 8
sling shot paused bench
125lbs x 6
135lbs x 2 sets of 4
140lbs x 2 sets of 2
seated DB press SS seated DB lateral raise
35lbs/5lbs
x 8/ x 25
x 8/ x 30
x 8/ x 40
incline chest support DB row SS incline DB trap raises SS incline DB rear delt fly
20lbs/5lbs/l5bs
x 10/ x 10/ x 10
x 10/ x 10/ x 10
x 12/ x 12/ x 15
DB lateral raise w/pause at top and slow neg SS incline DB front raise
10lbs/5lbs
x 8/ x 10
x 8/ x 10
x 8/ x 10
reverse grip D handle tri ext. SS DB tri kick back
5lbs/10lbs
x 15/ x 10
x 15/ x 10
x 20/ x 12
facepulls SS cable one arm rear delt fly
20lbs/5lbs
x 15/ x 15arm
x 20/ x 20arm
done N perfect
2morrow is the anniversary of 2pacās death *tear
Sighā¦
my hero
kBYE
1 Like
Did a google and we are not allowed to post links but Vanessa Bennington wrote an article on this very thing called āWhat Really Causes Irregular Menstrual Cycles in Female Athletes?ā
To paraphrase and over simplify, you probably need to eat more.
2 Likes
This makes sense, but itās also kinda scary for me because while I can gain muscle quite easily, I also have a tendency to gain fatā¦ 
1 Like
K GGGggGgggG-reat day
Deadlifts
185lbs x 5
215lbs x 3
225lbs x 2
belt
235lbs x 2
240lbs x 2
245lbs x 2
tester set
225lbs x 6
smooth baby
like squash soup
one arm DB row
35lbs x 20arm
45lbs x 20arm
wide seated row cable handle on the lat pull down SS ropey pull down
70lbs/25lbs
x 12/ x 12
x 12/ x 12
x 12/ x 12
seated DB curl SS EZ bar curl
20lbs/35lbs
x 8arm/ x 8
x 8arm/ x 8
x 8*arm/ x 8
one arm lat pull down w/pause SS front pull down
35lbs/20lbs
x 8arm/ x 15
x 8arm/ x 15
x 8*arm/ x 15
stepmill intervals x 20 minutes
Got told by the manager at awful branch some of my remaining shifts in sept. are going to be switched over to sacred branch
Very hard for my face to not light up like a Christmas tree
Ohā¦okay 
Inside I am like
OMG AYYAYAYAYAY TELL ME WHAT DAYS TELL ME NOW YAYAYAYFASJFHDSKJLFHDKS
BYE
4 Likes
Super Squats today friends
high bar squats
145lbs x 8
155lbs x 8
165lbs x 8
belt
175lbs x 2 sets of 8
high bar paused squats *beltless
165lbs x 2 sets of 3
175lbs x 2
180lbs x 2 sets of 1
banded full-reset barbell hip thrusts
185lbs x 5
205lbs x 4
225lbs x 3 sets of 3
245lbs x 2
tester set *continuous tension
185lbs x 11
BEASTING DAT SHIT
uhh
ass machine
130lbs
x 10ass
x 10ass
x 10*ass
straight leg ass cable ass back SS sitting forward leg spreader SS sitting normal leg spreader
10lbs/115lbs/70lbs
x 12ass/ x 12/ x 12
x 12ass/ x 15/ x 15
x 15*ass/ x 20/ x 25
single leg ext. SS seated leg press machine
30lbs/210lbs
x 10leg/ x 10
x 10leg/ x 10
x 10*leg/ x 10 + 1 drop 130lbs x 10
back ext.
x 30
done.
K my first set @ 175lbs sucked cause that trainer guy I have a crush on and that annoying guy I hate were talking and I heard cute trainer guy say āyeah, sheās here, sheās over there squattingā ANd assumed they were talking about me because I was the only girl over there squattingā¦so then I freaked out and assumed my form was a nightmare and yaā¦
Second set was better though 
Maybe coulda done 180
OR A MILLION !!! ROAR
Or 176, hehā¦
uh
BYE
2 Likes
K continuing on with my reign of awesome, hereās some benchinā
bench press
115lbs x 2 sets of 6
125lbs x 2
130lbs x 2
131lbs x 2
132lbs x 2 sets of 2
AMRAP sling shot tester set
135lbs x 12
Incline DB press (most reps paused) SS incline DB pec fly
40lbs/10lbs
x 8/ x 12
x 8/ x 12
x 8 + 1 drop 30lbs x 8/ x 12
incline DB trap raises SS incline plate rear delt fly SS facepulls
5lbs/5lbs/25lbs
x 15/ x 15/ x 15
x 20/ x 20/ x 20
x 25/ x 25/ x 25
That was done without any rest and it was fun-tasticlly burny
Ropey tri ext. SS DB tri overhead ext.
25lbs/20lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
norest
hammer strength incline press
30lbs x 10arm
30lbs x 10arm
20lbs x 15 partials *arm
DB tri ext. drop set
20lbs x 8
15lbs x 10
10lbs x 20
stepmill intervals x 20 minutes
lots Oā fun
I need to get more fractional plates, I coulda probably done 133lbs x 2 but not 135
I coulda done 132.259432832
hereās my back
I think I am like 0.92323892 % less crooked than a few months agoā¦
Progress is progress I suppose
I also feel pretty happy and balanced, which is abnormal for me.
Does everyone remember back like march/april where I had like 5 weeks of flawless lifting. Well, flawless in my mind. Basically the same workouts that I always have, but nothing fucked with my OCD and I just kept gaining strength because imperfection didnāt stop me?
ANd does everyone know why that was? Because I was emotionally free from all men at that time.
I hadnāt talked to marshall in months and things with chalk squat boy fell through and I was just at peace being in a relationship with lifting. I was just less anxious in general so I wasnāt as prone to getting panic attacks during my workouts.
WELL, Marshall has been working out of town for a month and wont be back for another few months and low and behold, I feel free emotionally and my workouts are going really smoothly.
I also sleep better and feel happier.
coincidence ?! I think not.
Take home point, dudes make my life shittier
but on that note, cute trainer guy from the gym is now following me on instagramā¦
BYE
2 Likes
Alrighty
deadlift accessory day
ropey pull downs SS staring at people using the deadlift plat forms 
20lbs x 20
25lbs x 20
30lbs x 15
35lbs x 10
20lbs x 30
deficit deadlifts
185lbs x 8
205lbs x 2 sets of 4
220lbs x 2
230lbs x 2 sets of 1
bent over row (overhand grip) SS seated row cable
65lbs/70lbs
x 12/ x 10
x 12/ x 10
x 12/ x 10 + drop sets 55lbs x 10, 40lbs x 20 partials
one arm DB row SS seated row cable with the rope attachment
50lbs/40lbs
x 12arm/ x 15
50lbs/55lbs
x 12arm/ x 15
50lbs/70lbs
x 12*arm/ x 10 + drop sets 55lbs x 10, 40lbs x 20 , I think I honestly donāt remember
DB curl SS ropey bi curl SS lat pull down partials from the top, its called something else like scap pull down or some shit oh whatever
17.5lbs/20lbs/85lbs
x 10arm/ x 10/ x 10
x 10arm/ x 10/ x 10
x 10*arm/ x 12/ x 10 + drop sets 70lbs x 10, 55lbs x 10 full ROM + 10 partials
stepmilll intervals x 20 mintues
some shit felt crookedā¦I think I was having a panic attack during my whole workout. Ahh I hate it when I cant remember the reps that I did
I always forget the reps when my workouts are panic attacks
ITS A BLUR
oh well I know I worked hard
Rest day 2morrow
massage and chiro 2day
Squat slaughter on Sunday
Itās cause Iām excited
ALLLL but one of my shifts for the rest of the month got changed to my happy branch
Also got changed to better hours :D:D:D
so itās like
Off today
work Saturday
off sunday
work Monday
off Tuesday
work three days BUT THEN 3 DAY WEEKEND!!!
COMIC CON
AND A MASSAGE
and hair apt
too manic for sleep!
BEY
BYE
1 Like
Awesome workout today
Low bar squats
145lbs x 5
155lbs x 5
175lbs x 3
belt
185lbs x 3
190lbs x 3
195lbs x 2 sets of 3
200lbs x 3
AMRAP tester set
190lbs x 6
low bar paused squats sans belt
145lbs x 2 sets of 6
165lbs x 3
175lbs x 2 sets of 2
ropey cable pull through SS barbell banded continuous tension hip thrusts SS bent leg cable ass kick back
35lbs/155lbs/10lbs
x 20/ x 10/ x 15ass
x 20/ x 10/ x 15ass
x 25/ x 10/ x 15*ass
lying leg curl SS seated leg curl
50lbs/55lbs
x 8/ x 8
x 8/ x 8
x 8/ x 10
NROEst
LOSTABURN
uhh
leg spreader drop set
100lbs x 10
70lbs x 15
55lbs x 20 + 30 partials
stepmill intervals x 20 minutes
k I was there 4 forever
havinā fun
taking too longā¦
did some workā¦
One week left until I get to meet vegeta Wheeeeeeeeeee!
OH AND I discovered a new TV show!!!
WHen house ended I thought I was gonna die
but then I discovered breaking bad
Nothing not ever in my heart or mind could replace breaking bad
it was too epic
I basically donāt watch tv
ill watch shitty movies on Netflix for like 20 minutes and then just go to bed
BUT THIS
Itās called Narcoās
Itās about drugs in Columbia
Do recommend
Especially if youāre soul is missing from breaking bad being overā¦
love squatting
and tv
and life!!!
BEY
BEY
BYE
2 Likes
good times again
military press
75lbs x 8
80lbs x 8
81lbs x 8
82lbs x 8
paused close grip bench press
95lbs x 2 sets of 5
105lbs x 3
110lbs x 2 sets of 2
then I super setted two giant sets um so to explain likeā¦
it was DB lateral raise SS front plate raise but likeā¦
k
10lbs x 15
17.5lbs x 10
10lbs x 15
for lateral raise without rest then straight into plate raise
25lbs x 15
35lbs x 10
25lbs x 15
lateral raise again
10lbs x 15
17.5lbs x 10
10lbs x 15
plate raise
25lbs x 15
35lbs x 10
25lbs x 15
then rear delt DB fly SS rear delt DB fly that was supposed to be slow neg but wasnātā¦
17.5lbs/10lbs
x 12/ x 12
x 12/ x 12
x 12/ x 12
NROEST
rear delt cable fly
5lbs
x 20arm
x 20arm
EZ bar cable tri ext. drop set
57.5lbs x 8
50lbs x 8
42.5lbs x 8
35lbs x 10
30lbs x 10
25lbs x 12
20lbs x 15 + 15 partials
arm DB lateral raise SS DB lateral raise w/pause at top and slow neg
7.5lbs/5lbs
x 10arm/ x 10
x 10arm/ x 10
x 10*arm/ x 10
nroest
and thatās all she wrote, aināt enough time for play 2day
Did all that in an hour
Wanted to stay for another hour, but life awaited 
Oh well no worky pour moi tomorrow
My kid has been real bummed out since going back to school. Taking wayyy longer than normal to get back into the swing of things, poor guy.
He was so upset it was daddy weekend this past weekend, I just want some time to myself!! He says, I have no time to myself!
In the bath like, things are awful, I need some timeā¦
I wanna surprise him with something nice, but I donāt know what yet. Just to cheer him up a bit, donāt like seeinā him so downā¦
Grade 5 is a new world I suppose.
KBYE
K today was meh-ish
deadlifts
205lbs x 6
215lbs x 6
belt
220lbs x 6
225lbs x 2 sets of 6
first set @ 225 was a little weird, second set was fineā¦
banded full rest barbell hip thrusts (had to add these to todayās workout cause Ill be too rushed tomorrow)
Got hip circle 2.0. MOAR TENSION
Made it harderā¦
whoda thunk it?!
225lbs x 3 sets of 3
245lbs x 2
255lbs x 2
225lbs x 3 + 1 (extended)
185lbs x 12 (continuous tension)
K hip thrusts were kinda fucked cause I started my warm ups somewhere else but the floor was all slippery so it made shit lame and I had to unrack everything and move my barbell and bleh, Oh bother oh botherā¦
ropey cable pull down SS one arm DB row
25lbs/52.5lbs
x 15/ x 10arm
x 20/ x 10arm
x 20/ x 10*arm
sitting sideways lat pull down SS ropey cable pull down SS seated row cable handle lat pull down
25lbs/20lbs/55lbs
x 12arm/ x 12/ x 12
x 12arm/ x 12/ x 12
25lbs/20lbs/70lbs
x 12*arm/ x 15/ x 12 + 1 drop 55lbs x 12
close grip BB curl ss seated DB curl
30lbs/ 17.5lbs
x 12/ x 8arm
x 10/ x 8arm
x 10/ x 8*arm
stepmill intervals x 20 minutes
Honestly, could tell my cortisol was a little wonky for todayās shit, just didnāt really like how things were going ā¦
Went to bed anxious and arguing with people in my head, woke up int he middle of the night anxious arguing with people in my head, woke up tired, etc. etcā¦
Had my last shift at THE branch again and ill tell you somethingā¦
So that girl that hates me (keep in mind she is not my boss in any way , shape or form, she has no authority over me, sheās just in a job thatās a tad above mine) really bothered me yesterday
FIrst I am doing a transaction with a woman and she is standing behind me and I am wondering why the bloody fuck she is hovering over me for no reason. I even glance back at her and give her this look like um?? Can I help you with something? So after I thank the client she interrupts and starts using my mouse and offering this client an investment opportunity and talking about a multi product rebate. I mean to totally belittle me and make me feel stupid.
I guess I SHOULD know all that stuff and offer it myself, but I am not very good at the pushy sales person gig.
But I felt awful inside that I had to look that stupid in front of a total stranger
Like hEY! I need to be baby sat because I canāt do my job on my own. FUn times
Then later a woman came in and said her chip wasnāt working on her VISA, which at my busy branch we were taught to tell the client to call visa because they have to ask personal verification questions ā¦ I began to tell the client this and girl who hates me said ORRRRRR you could cal VISA FOR HER. Very condescending like
and the woman was like āWell YES! I did come here for helpā Kinda like ganging up on me
Felt stupid yet again xās a 10000000000
Wow okay sure, iāll call visa for you and give them your personal information since you canāt do it on your own???
k???
kthx
So I was upset and it was hard to sleep
This girl who hates me also insults me for not eating junk food
OooOo, noOoO jenn wont have any chips donāt even ask her nahhh
No I will not have fucking chips for oNE I do not even like chips and for two I do not aspire to be a fat ass
AHHHHHH WHAT DAFUCK
NE WAY
not focused enough for todayās workout
but it probably wasnāt anywhere near as bad as my head is leading me to believe.
OHWELl
DID WORK
DIDNT DIE
BYE
1 Like
k thank goodness for the guaranteed rainbow after every bad workoutā¦
Today was perfection (L)
high bar squats **all things beltless
145lbs x 12
155lbs x 12
165lbs x 12
high bar paused squats
145lbs x 5
165lbs x 2 sets of 3
180lbs x 2 sets of 1
really wasnāt happen with yesterdays BB hip thrusts so I did them again todayā¦
banded full reset barbell hip thrust w/pause
185lbs x 3 sets of 5
cable ass kick back one leg on bench
10lbs
x 10 1&1/2 reps *ass
x 10 1&1/2 reps *ass
ass machine
150lbs
x 6ass
x 6ass
x 6*ass
leg ext.
70lbs x 10
85lbs x 8
100lbs x 10
back ext. ALL reps pausey squeezey for a long time
x 30
done
K 165lbs felt great and very manageable
hip thrusts felt very assy
bench 2moroworwowro
BYE!
Hate thisā¦and your coworker yeeeeesh.
1 Like
I hope your little guy starts adjusting to the new school year/ changes, and your co-worker gets transferred to Australia.
Oh, and I wanted to tell you a massage story since I know itās changed your life. One day I was complaining about how one shoulder is tight, and so my friend called her BF over. Turns out he is a massage therapist. He dug his thumbs into my lat and rear delts, and upper pec and had me move my arm a couple of ways while he was doing that. It HURT so bad, but in a good way, and was better for days after. Iād never had anyone do that before!! I think Iām a believer.
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Hey! Weāve got plenty of arseholes already, we donāt need any more. Try North Korea.
4 Likes
thatās awesome!! I truly believe the massage therapists are the unsung hero behind every lifter.
Change the world they couldā¦
1 Like