What Business is it of Yours Where I'm From, Friendo?

K awesome sizzle again at Holiday gym

Low bar squats

135lbs x 6
155lbs x 3
175lbs x 3
185lbs x 2 sets of 1
190lbs x 2 sets of 2
Belt
190lbs x 7 :grin:

High bar paused squats beltless

160lbs x 2 sets of 4
165lbs x 4
175lbs x 3
Back off sets
145lbs x 2 sets of 5

Leg ext

70lbs x 10 w/pause and slow negative
85lbs x 10 w/pause and slow negative
100lbs x 8
2 drop
55lbs x 8
40lbs x 10

Ass machine ss leg spreader

90lbs / 70lbs
X 15 per ass/ x 15
90lbs / 85lbs
X 15 per ass / x 15
90lbs / 100lbs
X 15 per ass / x 15 + 1 drop 55lbs x 15 slow neg+ 15 partials

Back ext
X 20
X 20
X 20

Leg squisher
115lbs x 12
130lbs x 15

Single leg ext
25lbs
X 20 per leg
X 20 per leg

Done

BYE

k man O man, I’m on fIIIre

uhh

deadlifts

170lbs x 3 (warm up)
190lbs x 2 (warm up)
210lbs x 2 (warm up)
220lbs x 4
220lbs x 4
belt
220lbs x 9 PR

bent over row SS sitting sideways lat pull down SS ropey cable pull down
(all things controlled w/squeeze and slow neg)
115lbs/25lbs/25lbs
x 8/ x 8arm/ x 10
x 8/ x 10
arm/ x 12
x 8 + 1 drop 95lbs x 10(not strict)/ x 12*arm + 1 drop 10lbs x 20partials *arm/ x 15 + 1 drop 15lbs x 15

one arm DB row
40lbs
x 15arm
x 15
arm
x 20*arm

incline DB curl SS hammer curl

12.5lbs/20lbs
x 12/ x 8arm
x 12/ x 8
arm
x 12/ x 10*arm

hammer strength front pull down machine

50lbs
x 8
x 8
30lbs
x 15

stepmill intervals x 20 minutes

HmM didn’t do as much as normal
just kinda wanted to come home so I guess I listened to myself and did less.
ohwells

KBYE

does everyone else think this is as hideous as I think it is, or am I just being hard on myself??

it’s a super PR I should be happy but, you know
mental instead

2 Likes

Well
 the camera angle seems off
 :wink:

Otherwise they all looked solid,

Congrats on the PR.

I really dont want to put in question your training career, etc or anything but if you never really snowballed from the squat maybe you could consider focusing on other things that build your lower body? Could be anything.

For me that’s when I started to make gainz on the squat, when I kept it on the side. I don’t even care about numbers on this exercise aymore. Same goes for the bench.

Just throwing that out here, dont mind me.

1 Like

k better one today

paused bench press

115lbs x 2 sets of 3 (warm up)
125lbs x 2 sets of 4
belt
130lbs x 2 sets of 2
back off sets
115lbs x 2 sets of 5

sling shot bench

150lbs x 4
150lbs x 2 sets of 3

Military press
this time I did it with a really slow controlled negative and a pause before I pressed cause I always MP crooked


65lbs x 2 sets of 6
75lbs x 2 sets of 3

Arnold press SS one arm DB lateral raise while the other arm iso holds
20lbs/5lbs
x 10/ x 10arm + 10 both arm pause at top
x 10/ x 10
arm + 10 both arm pause at top
x 10/ x 10*arm + 10 both arm with feeble attempt to pause at top

seated rear delt DB fly palms facing each other SS palms facing inwards SS palms facing each other


17.5lbs/7.5lbs/7.5lbs
x 12/ x 10/ x 15
x 12/ x 10/ x 15
x 12/ x 10/ x 15

giant set of dropping
straight arm DB lateral raise SS bent arm DB lateral raise SS 10 & 2 raises SS alternating DB front raise

12.5lbs
x 8/ x 8/ x 8/ x 8arm
7.5lbs
x 8/ x 8/ x 8/ x 8
arm
5lbs
x 10/ x 10/ x 10/ x 15*arm

cable underhand front raise
drop sets
20lbs
x 8
15lbs
x 10
10lbs
x 15

EZ bar skull crusher SS DB tri kick back
35lbs/10lbs
x 10/ x 10arm
x 10/ x 10
arm
x 10/ x 10*arm
no rst

done

I am starting to think that heavy deads don’t really have a place in my training right now with my current goals.
I feel really good doing double overhand , but I feel like its really hard to keep my back tight when I do hook grip
all I can really focus on is how it hurts

Doesn’t leave much motivation for heavy pulling
I am thinking I will do DL variations that are challenging without being heavy
EX the paused deficit, tempo DL’s and speed pulls
I can keep it fun without even trying to PR.
just some thoughts NE WAY

starting to see some progress in my shoulder’s I think anyway


Lastly,
Marshall gave me a breaking bad blanket for Xmas and it calms my anxiety for whatever reason.
OH
and a scratch and win that won 25 dollars!!! PR!!::smiley:

BYE

1 Like

Nice log! I figured I’d stop lurking all over the place and actually talk to folks. If you ever need someone to collaborate with you are more than welcome to drop by my log. I train PL, so my apologies if that doesn’t float your boat. Keep it up!

1 Like

Hey thanks for stopping by!! Love Love LOvvvve powerlifting ladies!! :heart_eyes:

K today went really well despite me waking up and contemplating an impromptu rest day (not normal for me)
but went, and so glad I did (also not normal, usually it goes badly when I really don’t want to be there)

K tempo low bar squats (really slow descent)

135lbs x 2 sets of 3 (warm up)
155lbs x 2 sets of 4
155lbs x 5
170lbs x 2 sets of 2
175lbs x 3
back off sets
150lbs x 3 sets of 3

banded barbell hip thrusts SS ropey cable pull through
(ALL reps squeezed for both exercises )
95lbs/30lbs
x 20/ x 20
x 20/ x 20
x 20/ x 20

Seated leg curl SS lying leg curl w/slow neg
55lbs/40lbs
x 20/ x 10
x 20/ x 10
x 20/ x 10
norest

DB RDL
32.5lbs
x 12
x 12

step mill intervals x 20 minutes

K awesome
Taking tomorrow off
AND maybe Saturday too if I feel I need it. Worn outttttt
for realz
kBYE

1 Like

k awesome today, whoda thunk it ?!

tried a new exercise to help with my DL form, box deadlift. Now I never want to go back to regular deadlifts :sweat_smile:

box deadlift

135lbs x 2 sets of 6 (warm up)
155lbs x 6
175lbs x 2 sets of 4
185lbs x 2 sets of 3
205lbs x 2
back off sets
175lbs x 4 sets of 2 (short rest)

bent over row (overhand grip) ss two D handle lat pull down SS ropey cable pull down
(lots of reps squeeze pause-ish)
95lbs/55lbs/25lbs
x 10/ x 10 / x 10
x 10/ x 10/ x 10
x 10/ x 12/ x 10 + 1 drop 15lbs x 10

One arm DB row
drop sets
70lbs x 6arm
50lbs x 10
arm
30lbs x 20*arm

barbell curl 21’s SS seated DB curl w/squeeze SS ropey cable curl

40lbs/10lbs/20lbs
x 21/ x 10arm/ x 10
x 21/ x 10
arm/ x 10
x 21/ x 10*arm/ x 10

T bar row
bar +
50lbs
x 12 w/pause slow neg
75lbs
x 10 w/ pause slow neg
90lbs
x 8
1 drop
50lbs
x 15

cable lat pull down SS medium D handle seated row cable

25lbs/55lbs
x 12/ x 10
x 12/ x 12
x 12 + 1 drop 15lbs x 20 partials/ x 15

D handle bi curl
10lbs
x 12arm
x 12
arm
done

these feel as good as they look :heart_eyes:

Next week on holidays. My kid has it all off too, really excited.

BYE

Happy new years squat day everyone :smile:

Low bar squats

135lbs x 6 (warm up)
155lbs x 3 (warm up)
175lbs x 3
185lbs x 1
195lbs x 1 never done that beltless before
Belt
200lbs x 1
202lbs x 1
205lbs x 1
Back off sets
195lbs x 2 sets of 1
185lbs x 2 sets of 1

Beltless high bar paused squats

170lbs x 3 sets of 3
Back off sets
150lbs x 2 sets of 4

Ass machine paused ss leg spreader ss back ext.

130lbs / 70lbs / BW
X 8 per ass / x 20 / x 20
130lbs / 85lbs / BW
X 8 per ass / x 20 / x 20
130lbs / 100lbs / BW
X 8 per ass / x 20 + drop 85lbs x 10, 70 lbs x 15, 55lbs x 20 + 20 partials / x 20

Leg ext
70lbs x 20
85lbs x 2 sets of 12

Step mill intervals x 20 minutes

BYE

3 Likes

k today was so-so

bench press

115lbs x 2 sets of 3 (warm up)
120lbs x 6
120lbs x 6
belt
120lbs x 10

I widened my grip a bit and im not sure if I like it
 what kinda grip does everyone else us?

paused sling shot bench

145lbs x 2
145lbs x 2 sets of 3
back off sets
135lbs x 3 sets of 5
also didn’t feel strong here


DB incline bench SS incline DB power fly SS one arm DB flat bench

30lbs/30lbs/30lbs
x 12/ x 12 / x 8arm
x 12/ x 8/ x 8
arm
x 10/ x 10/ x 8*am

incline DB trap raises SS incline DB rear delt fly SS bent over DB rear delt fly palms facing inwards SS bent over DB rear delt fly palms facing each other
7.5lbs/7.5lbs/7.5lbs/7.5lbs
x 10/ x 10/ x 10/ x 10
x 10/ x 10/ x 10/ x 10
x 10/ x 10/ x 10/ x 10
all without setting the DB’s down/no resting

hammer strength incline press machine
20lbs
x 15arm
x 15
arm
x 15*arm
norest

cable rear delt fly two diff. pin heights SS with each other
one 10lbs one 5lbs
x 10arm/ x 15arm
x 10arm/ x 15arm
x 10arm/ x 15arm

cable pec fly (lowest setting)
10lbs
x 12
x 12

Barbell incline press
65lbs
x 10 w/slow neg
x 10 w/ slow neg
x 12

one arm DB tri kick back
10lbs
x 10arm
x 10
arm
x 10*arm
norest

reverse grip D handle tri ext.
10lbs
x 8arm
x 8
arm
1 drop
5lbs
x 20*arm

well there we go, to make up for feeling tired and weak I did a million exercises and tons of volume, makes sense :sweat_smile:

I DUNNo my bench has been stalling for 4 EVERRRRRRRR
Could be fatigue , seems to me a lot of my bench days have fallen after shitty sleep nights
k
BYE

That was killer depth on this one.

2 Likes

thx :):slight_smile:
I love the squat racks at that gym cause I can set the pin at the perfect setting where I know I can squat deep without it clanking but I still feel like its protecting me. I cant do that at my regular gym :confused:

k good day today

paused deficit deadlifts

135lbs x 4 (warm up)
155lbs x 2 sets of 3 (warm up)
175lbs x 6
185lbs x 2 sets of 3
195lbs x 2
205lbs x 2
back off sets
175lbs x 2 sets of 3

bent over row SS ropey cable pull down w/long pause at bottom
95lbs/15lbs
x 12/ x 12
105lbs/15lbs
x 12/ x 12
115lbs/15lbs
x 10/ x 12
125lbs/15lbs
x 6/ x 12
135lbs x 3 YAY I have wanted to big boy plate bent over row for forever!!!
one drop set
95lbs x 15

one arm DB row SS seated row cable

50lbs/70lbs
x 10arm/ x 10
x 10
arm/ x 10
x 10*arm/ x 12

one arm lat pull down w/pause SS front pull down w/pause

27.5lbs/20lbs
x 8arm/ x 8
x 8
arm/ x 8
x 8*arm/ x 8

seated DB curl SS hammer curl SS eZ bar curl
17.5lbs/17.5lbs/25lbs
x 8arm/ x 8arm/ x 10
x 8arm/ x 8arm/ x 10
x 8arm/ x 8arm/ x 12
norest

UH
ya done!

BEYbYE

K another good squat day, my , my, my how times have changed. It used to be bench that was always flawless and squats made me miserable. Now my bench goes down every week and squats are flying up.
Ah well, the year of the squat mayhaps, can’t complain about that. :smiley:

K beltless low bar paused squats

135lbs x 2 sets of 4 (warm up)
155lbs x 2 (warm up)

170lbs x 2 sets of 4
180lbs x 3
190lbs x 2 sets of 1
back off sets
155lbs x 2 sets of 3

banded full reset barbell hip thrusts w/long pause at the top SS ropey cable pull through

175lbs/25lbs
x 4/ x 20
x 4/ x 20
x 4/ x 20

continuous tension banded barbell hip thrusts SS one leg on bench cable ass kick back w/pause at top

135lbs/10lbs
x 10/ x 10ass
x 10/ x 10
ass
x 10/ x 10*ass

seated leg curl w/squeeze and losta focus on hamstring burnyness
70lbs
x 12
x 12

step mill intervals x 20 minutes

K awesome.

BYW
BYE

wow, today mighta been one of the best workouts of my life :smiley:

k military press

65lbs x 2 (warm up)
75lbs x 2 (warm up)
80lbs x 4
80lbs x 4
belt
80lbs x 8
back off sets
70lbs x 2 sets of 5

paused close grip bench press

105lbs x 5
115lbs x 3 sets of 2

tempo bench (super slow descent)

115lbs x 2 sets of 3
back off sets
105lbs x 3 sets of 5

cable lean away lateral raise SS DB lean away lateral raise w/pinkies up SS DB lean away lateral raise normally

5lbs/5lbs/5lbs (id do all the exercises non stop on one arm then do the other side so its like one giant burny set of awesome )

x 12arm/ x 12arm/ x 12arm
x 12
arm/ x 15arm/ x 15arm
x 12arm/ x 20arm/ x 20*arm

cable rear delt fly SS bent over DB rear delt fly w/palms facing in wards SS bent over DB rear delt fly w/palms facing each other SS face pulls

5lbs/7.5lbs/7.5lbs/25lbs
x 20arm/ x 10/ x 15/ x 20
x 20
arm/ x 10/ x 15/ x 20
x 20*arm/ x 10/ x 15/ x 20
no rest
SUPER GOOD SUPER SET

oh ya then alternating DB front raise as a drop set but super setted w/front plate raise

20lbs/25lbs
x 8arm/ x 10
15lbs/25lbs
x 8
arm/ x 10
10lbs/25lbs
x 8arm/ x 10
7.5lbs/25lbs
x 10
arm/ x 12
NOREST

seated DB lateral raise w/DB lateral raise w/feeble attempt at slow neg SS DB lateral raise pinkies up

7.5lbs/7.5lbs/7.5lbs
x 10/ x 8/ x 8
x 10/ x 8/ x 8

one arm DB tri kick back SS two arm bent over DB tri ext.

7.5lbs/7.5lbs
x 10arm/ x 10
x 10
arm/ x 10
x 10*arm/ x 10
NROEST

k done I think LOl

just loved every minute of it

I decided my only real goals for this year are to have a massive squat and massive delts
two things I enjoy training
no pressure
lets do this thanggg

kBYE

3 Likes

K great again

Low bar squats

135lbs x 2 sets of 3 (warm up)
155lbs x 10
155lbs x 10
belt
155lbs x 18 (died)
came back to life


beltless high bar paused squats

155lbs x 5
175lbs x 2 sets of 2
back off sets
145lbs x 2 sets of 4

ass machine
160lbs
x 6ass
x 6
ass
120lbs
x 15 partials *ass

single leg ext (one leg iso holds while the other does reps)
40lbs
x 10leg
x 10
leg

leg spreader

70lbs x 100

leg ext.
55lbs
x 20
x 20

leg squisher
115lbs
x 8 slow neg
x 8 slow neg
1 drop
100lbs
x 8

step mill intervals x 20 minutes

back ext. w/ass squeeze
x 30
x 30

wow, I feel so alive and so dead at the same time :smiley:

BYE

Spock: There are still a FEW gentlemen left. One will show up!

Oops didn’t check the date in this post and dunno your current status. Hope things improved already. If not, chin up, eyes straight ahead, teeth clenched if necessary.

Address your obstacle, move to the next.
Giving up never an option. Gut it out soldier!

Lol, well thanks!! That was quite some time ago :slight_smile:

We are actually boyfriend girlfriend now
he watched Drop Dead Diva with me, that’s pretty much as lame and girly as Grey’s Anatomy so I think it’s getting serious :stuck_out_tongue:

To watch that he must REALLY like you !

My wife got me hooked on Grey’s Anatomy, sadly
.yeh, we guys do stuff like that sometimes


Glad you’re together, and hope it works out for you. Just remember that you have to be the best “you” to be the best you can for another. And you can’t base your worth on someone else’s opinions. If he decides to walk, that’s on HIM – his loss. But I’d imagine if you are always YOUR best, he wouldn’t dare walk away from it.

Trust me, we’ve been together 30 years, married 27. Not always easy, but we are too stubborn to give up on each other! At this point, I simply am able to breathe better when she is around than not. He’ll get that way too sooner or later, and then he’s hooked cuz he can’t breathe without ya.

One last thing, watching Grey’s doesn’t make one lame and girly! It’s TV-Med School dammit!

Blessings,

2 Likes

love this post, thanks ! :blush: