T Nation

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


#822

k didn't get enough sleep so my workout made me upset for no reason today, heh.

started with Tempo deadlifts which were very humbling. I'd go super slow to the knee, then fast, then slow back down to the knee then normal from knee to floor
Hard as fuck and I felt really weak doing them

135lbs x 2 sets of 3 (warm up)
155lbs x 2 sets of 4
165lbs x 2 sets of 3
175lbs x 3
back off sets
145lbs x 2 sets of 3

bent over row overhand grip SS sitting sideways lat pull down

95lbs/25lbs
x 12/ x 12*arm
x 12/ x 12*arm
x 12/ x 12*arm

DB row SS hammer strength iso lateral whatever row neutral grip

40lbs/45lbs per side
x 15*arm/ x 15*arm
x 15*arm/ x 15*arm
x 15*arm/ x 15*arm + 1 set both arm x 15

t bar row
bar + 50lbs
x 10 w/ pause
+ 75lbs
x 10 w/ pause
85lbs
x 10

wide D handle lat pull down w/slow neg SS ropey pull down w/pause

70lbs/20lbs
x 8/ x 12
x 8/ x 12
x 8 + 1 drop 55lbs x 10

ropey pull down drop sets

30lbs x 8
25lbs x 8
20lbs x 8
15lbs x 20

front pull down machine
40lbs
x 10
x 10
x 10

bi curl
40lbs
x 8 slow neg
x 8 slow neg
50lbs
x 8

hammer curl SS wide grip bb curl SS narrow grip bb curl

22.5lbs/40lbs/40lbs
x 8*arm/ x 8/ x 8
x 8*arm/ x 8/ x 8
x 8*arm/ x 8/ x 8

I think that's all..

well I was upset so naturally I took a pick to reassure myself, but that back fired cause I look crooked as ever.
WHY Doesn't my right lat develop?! why is it half the size?! I stopped mix grip deadlifts, I get adjustments every week and get regular massages. I work on mind muscle connection and do one arm movements all the time
this does not compute !???!?!
KBHEY
BEY
BYE


#823

It's very hard to assess symmetry in this pic because half your body is silhouetted against a white background, and the other half a dark one. I think this is contributing to the impression of imbalance you're reading into it.


#824

I hope it's some comfort to you that, however crappy you may be feeling, your log is wonderfully entertaining and inspiring.


#825

Yes, I find it inspiring too. Can't have a girl (sorry Spock) lifting harder than me! Haaa!

The lighting in the pic is the issue...Try taking one from the front so we can compare? Lol, yes kidding :confused:

Please keep logging, I enjoy reading it!
Best of luck :slight_smile:


#826

Well, gee, thanks guyz. I kinda figured my train wreck mind might be somewhat entertaining, but I never thought id be inspiring :blush:. That makes a girl happy, it sure does

Today was awesome, benching finally felt strong again

paused bench

115lbs x 2 sets of 5
120lbs x 5
130lbs x 2
135lbs x 2 sets of 1
back off sets
125lbs x 2 sets of 2

OH and then I got to do a new thing cause I ordered these bench blockz things so it's like I can do bored presses without having any friends :smiley:
I just got one so it's like a one board press, felt awesome

one board bench press

115lbs x 10
125lbs x 8
135lbs x 4
140lbs x 3
145lbs x 2

military press w/pause and slow neg

75lbs x 3 sets of 3

oh then I did this cable rear delt thing all on one arm then did the other arm but diff pin heights each time so like
id do the lowest setting and bent over, then kinda middle and then up from the very top, then the middle again and back down to the bottom, all without letting go of the cable

5lbs
x 10/ x 15/ x 20/ x 15/ x 10**arm

Arnold press SS seated DB press

20lbs/20lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10

DB lateral raises 3-ways I says
pinkines up SS straight arm SS bent arm (again all without setting the DBs down)
5lbs/5lbs/5lbs
x 10/ x 10/ x 10
x 12/ x 12/ x 12
x 15/ x 15/ x 15

seated bent over rear delt DB fly w/squeeze at top/slow neg SS rear delt DB fly normal

15lbs/10lbs
x 10/ x 15
x 10/ x 15
x 10/ x 15

cable underhand grip straight bar front raise SS cable upright row
10lbs/20lbs
x 12/ x 12
x 12/ x 12
x 15/ x 15
norest

facepulls
drop set

30lbs x 10
25lbs x 10
20lbs x 10
15lbs x 20

skull crushers SS reverse grip D handle tri ex.t

35lbs/5lbs
x 10/ x 10*arm
x 10/ x 10*arm
x 12/ x 12*arm

done, really enjoyed today. Got a lil creativity back and did some stuffy differently.

NEWAY
I know why I got upset yesterday
Aside from the fact that I'm a messy person and I get upset about everything the second I get less than 7 hrs of sleep :confused:

Well, on Friday night I had a wonderful date at the sawmill
I mean hands down best meal of my life, Marshall hurt his neck so he wasn't in the best of spirits but I was having the time of my life eating like a ravenous pig, LOL

Afterwards I just assumed he'd stay over, but he said he wasn't sure if he was going to because he doesn't like having to get up and be kicked out at 5am on a Saturday so I can get ready and go workout.
WELL DUH I thought, who the fuck WOULD want that?!
I was like omg you're right I would do that, I'm awful
In my head I think 5 or 530 is late cause that's late for me, but for a person who works his ass off all week and gets up really early a Saturday should be a day for an actual sleep in, not like a Jenn sleep in, a normal person's sleep in.
He said he'd stay till I fell asleep and then he'd leave . So that was fine, until I fell asleep and then heard him get up to leave at like 1030 and I felt super upset and started having a panic attack that he was leaving, but I was still half asleep and like confused cause I didn't know what was going on. And I kept waking up during the night like what, no, where is he?! come back, ahhhh is he going to come back ?!
Then I just woke up upset and kinda resentful towards my whole workout, so no wonder it didn't really go well in my head.

Made me realize like how unbalanced I am even when I think I'm putting in effort to not be so anal (IE going out for dinner)
I can be patient and kind and buy thoughtful gifts, but still cannot for the life of me put anyone else before the gym. And that includes myself.
I could have lifted at 9am, would that have been so bad?!
Probably would have gone better cause I would have felt happier.
Anyway just some thinkings, I have a long way to go.....

KBYE


#827

k wonderful day

tempo squats (super slow descent)

135lbs x 2 sets of 4 (warm up)
160lbs x 2 sets of 5
165lbs x 5
175lbs x 2 sets of 2
175lbs x 3
back off set
155lbs x 3 sets of 2

banded long paused full reset barbell hip thrusts SS plié squats w/long ass ass squeeze

185lbs/32.5lbs
x 5/ x 10
195lbs/32.5lbs
x 5/ x 10
205lbs/32.5lbs
x 5/x 10
225lbs/32.5lbs
x 3/ x 10
235lbs x 3 + 1 drop set continuous tension 135lbs x 22

barbell hip thrusts felt awesome today, folks

lying leg curl
rest pause set
40lbs
x 12, 11, 10, 9, 8
brutal

single leg curl

20lbs
x 8*leg w/sqeeze
x 8*leg w/squeeze
x 12*leg

DB RDL
30lbs
x 20
x 20

step mill intervals x 20 minutes

back ext/ w. sqeeze
10lbs
x 20 + 10 BW

DONE
SOOO ready for tomorrow's rest day, gone 9 days without one cause no work + rest day = HELL for my mind , whewefff

Back to the grind tomorrow, can't say I'm looking forward to it, but I got a lot done over this vacation

Cleaned my whole house INCLUDING bathtub scrubbing and desk drawer/closet sorting, went to the water park, the trampoline gym, and got old time photo's taken with Lil G. Went on two date, one Netflix and chill one nice dinner out, went tanning a few times, got two new pairs of pants and 3 new shirts for work, went for walks with my mom, took baths, visited my dogg, had some killer workouts, watched half a season of drop dead diva and one episode of law and order SVU, uhh yeah, all and all, I dun' good. Cant say I really wasted a single day, even my panic attack days were productive.

KNBYE
BYE


#828

k squats felt amaze-balls today, even more so than normal

set the bar a little bit lower so it was more like an actual low bar squat instead of a hybrid, Lol. Made things feel awesome, and glutes even more activey

k

low bar squats

135lbs x 2 sets of 4 (warm up)
155lbs x 2 (warm up)
165lbs x 8
165lbs x 8
belt
165lbs x 16 :smile::sweat_smile:

beltless high bar paused squats

145lbs x 2 sets of 6
165lbs x 5
back off sets
135lbs x 2 sets of 4

decided to stay light on those today, all felt good.

ass machine
130lbs
x 10*ass
x 10*ass
165lbs
x 6*ass

leg spreader
drop set

175lbs x 6
145lbs x 8
115lbs x 10
85lbs x 12
55lbs x 15 + 15 partials

leg ext.

85lbs
x 12
x 12
100lbs x 4 + 2 + 2 (extended set)
cant remember if that was 100lbs or 115lbs...it felt like 115 but I don't want to be a cheater so ill say 100.........

stepmill intervals x 20 minutes

K done

happy girl squattin'
or girl squattin' happy
or girl happy cuz she squattin' not awful N E more :smiley:

But ya

I know it's a ways away, but this will be the first Valentines day in my entire life where I'm not single and bitter!!

I got the bestest gift idea ever , k so !
Marshall's two favouritest things on the planet are his daughter and lego.
So I found this lady online and if you send her pictures she makes lego people look identical to real people and then she takes portraits of them so it will be like a lego family photo of him and his daughter and ill get a nice frame and uhh ya

It's gonna be awesome!! :heart_eyes:

KNYE
BEY
BYE


#829

awesome back sesh today, friendz

Tried block pulls (off bumper plates) for the first time and they felt awesome!! I can go semi-heavy without it feeling taxing :smiley:

K
block pulls

185lbs x 2 sets of 5
205lbs x 2 sets of 3
215lbs x 2
225lbs x 2 sets of 2
back off sets
185lbs x 2 sets of 2

bent over row SS ropey cable pull down w/pause at bottom

115lbs/20lbs
x 10/ x 10
125lbs/20lbs
x 8/ x 10
belt
135lbs/20lbs
x 5/ x 10
140lbs/20lbs
x 3 + 1 drop 95lbs x 20/ x 20

one arm DB row done like two diff. weights in one giant set on each arm

35lbs x 15*arm
50lbs x 10*arm
35lbs x 15*arm

one arm lat pull down
35lbs
x 8 *arm w/pause
x 8 *arm w/pause
2 drop
27.5lbs
x 8*arm
20lbs
x 12 partials *arm

incline DB curl SS EZ bar curl

15lbs/25lbs
x 10/ x 15
x 10/ x 15
x 10/ x 15
norest

wide handle seated row cable

70lbs
x 15
x 15
100lbs
x 6
1 drop
55lbs
x 15

K awesome!

BYE


#830

k another awesome one in the books pour moi 2day :smiley:

bench press

115lbs x 2 sets of 3 (warm up)
125lbs x 4
125lbs x 4
belt
125lbs x 9

paused sling shot bench

140lbs x 5
150lbs x 3
150lbs x 2 sets of 2
back off sets
140lbs x 2 sets of 3

incline DB press SS incline pec fly

40lbs/12.5lbs
x 12/ x 12
45lbs/12.5lbs
x 8/ x 12
x 8/ x 12

incline DB trap raises SS incline rear delt DB fly SS bent over rear delt DB fly palms facing in wards SS DB bent over rear delt fly palms facing each other
(all done without setting DBs down )
5lbs/5lbs/5lbs/5lbs
x 10/ x 12/ x 15/ x 20
x 10/ x 12/ x 15/ x 20
x 10/ x 12/ x 15/ x 20

hammer strength incline chest press machine

one arm at a time SS both arms
30lbs/20lbs
x 12*arm/ x 12
x 12*arm/ x 12 + 12 partials

face pulls drop set SS one arm cable rear delt fly

30lbs/5lbs
x 10/ x 10*arm
25lbs/5lbs
x 12/ x 10*arm
20lbs/5lbs
x 20/ x 20*arm

one arm DB tri kick back SS Db tri over head ext.

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

stepmill intervals x 20 minutes

K ya great
Date night 2night, rest day and massage after work tomorrow
Gon' be gooooooood

BEY
BYE


#831

Some hybrid of wide and middle grip. Maybe 5 inches out from my shoulder? I bench to where my elbows make a 90degree angle at the bottom. But I tuck my scalps and put em in my back pocket, so on the unracking phase it looks like I have a wide grip but I don't. I have short arms so it's different for everyone. Have you tried in between grip? Or does close grip feel good?


#832

yeah I switched back to closer grip, feels way better for some reason.


#833

k worked my ass off today

low bar paused squats

135lbs x 2 sets of 4 (warm up)
165lbs x 2 (warm up)

175lbs x 2 sets of 4
180lbs x 5
190lbs x 2
back off sets
160lbs x 3 sets of 3

banded paused full reset barbell hip thrusts SS ropey cable pull through

185lbs/35lbs
x 3/ x 12
205lbs/35lbs
x 2/ x 12
225lbs/35lbs
x 2/ x 12
x 2/ x 12

continuous tension banded barbell hip thrusts SS bent leg cable ass kick backs

155lbs/10lbs
x 8/ x 12*ass
x 8/ x 12*ass

leg spreader
70lbs x 100

seated leg curl

90lbs
x 8
x 8
1 drop
55lbs
x 12

leg squisher
drop sets

160lbs x 8
115lbs x 8
85lbs x 10
(or some shit cant really remember the weights*)

stepmill intervals x 20 minutes

back ext. w/ 10 count pause x 10

done

ya...

today was an emotional lifting day for me. I slept in like 2hrs later than normal and got over 10 hours of sleep so felt kinda rushed

Work has just been super stressful lately and yesterday was an extreme case.
We're like 10 people short staffed and it was insanely busy. I got a really difficult transaction to do about 4 minutes I was supposed to be off. Not a huge deal since I was off early, but I had a massage that I had to get to straight from work and I started to get really upset because I didn't think there was any way I was going to make it on time. I was also doing something that I had very little training on and there was zero staff that could help me. Basically just felt like I was drowning and left having a panic attack and had dreams where I was hiding in a closet at work crying because I felt stressed and under appreciated. Just too vivid and emotional and that mixed with over sleeping, blah. My mind wasn't in the best place during my workout, but worked through it all anyway

Hoping I'll be in better spirits when I go back tomorrow and double check to make sure I did everything properly. That guy probably though I was the worst teller on earth, uhg.

NE WAY
BYE


#834

IDK, Spockie, you seemed to have plenty of ass left to hit those paused squats.

Your dedication shows in your physique. :slight_smile:

Good work!


#835

thx 2 B :slight_smile:

K pretty good back sesh today

box deadlifts

135lbs x 2 sets of 4 (warm up)
185lbs x 2 sets of 4
205lbs x 2 sets of 2
215lbs x 2
back off sets
185lbs x 2 sets of 2

bent over row (over hand grip) SS ropey cable pull down w/squeeze at bottom

105lbs/25lbs
x 8/ x 12
x 8/ x 12
x 8 + 1 drop 95lbs x 10/ x 12 + 1 drop 20lbs x 15

one arm DB row

60lbs x 10*arm
65lbs x 10*arm

cable station lat pull down
20lbs
x 20
x 20
25lbs
x 20

D handle cable bi curl SS Hammer curl SS ropey cable curl
10lbs/20lbs/20lbs
x 10*arm/ x 10*arm/ x 10
x 10*arm/ x 10*arm/ x 10
x 10*arm/ x 10*arm/ x 10
norest

t bar row
bar ++ 50lbs
x 10 w/long squeeze
x 10 w/long squeeze
x 15

sitting sideways lat pull down
25lbs
x 12*arm
x 12*arm

stepmill intervals x 20 minutes

k frickin' sweaty, vivid crying about work dreams again.
This time everyone was having a meeting about how much they hated working with me and they all voted to have me fired, uhg.

So I was crying, and I woke up teary eyed, sweaty, and my girl parts were wet LOL!! TMI

Make it stop, its making me tired :weary:

kBYE


#836

k crushed it today

military press
75lbs x 2 (warm up)
85lbs x 2
85lbs x 2
belt
85lbs x 7
back off sets
75lbs x 3 sets of 5

tempo bench press (super slow descent)

115lbs x 2 sets of 4
120lbs x 5
125lbs x 2 sets of 2

paused close grip bench press

110lbs x 3 sets of 3
100lbs x 8 (not paused)

giant super drop sets of giant super awesome dropping

straight arm lateral raise SS bent arm lateral raise SS 10 & 2 raises SS alternating front raises

15lbs
x 8/ x 8/ x 8/ x 8*arm
10lbs
x 8/ x8/ x 8/ x 8*arm
5lbs
x 10/ x 10/ x 10/ x 10*arm
norst

seated bent over DB rear delt fly SS standing bent over DB rear delt fly (palms facing in wards)

15lbs/5lbs
x 10/ x 10
x 15/ x 15
x 20/ x 20
norest

uhh super setted million diff/ lateral raise variations

straight arm lateral raise w/pause and slow descent SS one arm DB lateral raise w/pinkies up SS two arm db lateral raise w/pinkies up SS straight arm DB lateral raise

5lbs/5lbs/5lbs/5lbs
x 10/ x 10*arm/ x 10/ x 10
x 10/ x 10*arm/ x 10/ x 10
x 10/ x 10*arm/ x 10/ x10
norest

uhg what next

cable rear delt fly middle pin height SS cable rear delt fly high pin setting (all done on one side then the other side)
5lbs/10lbs
x 15*arm/ x 15*arm
x 20*arm/ x 20*arm

cable tri ext SS reverse grip D handle cable tri ext.

5lbs/10lbs
x 12*arm/ x 8*arm
x 12*arm/ x 8*arm
x 15*arm/ x 10*arm + 1 drop 5lbs x 10 partials *arm

face pulls
drop sets

30lbs
x 12
25lbs
x 12
20lbs
x 12 w/long pause

UHG
then um
like this super setted-ish thing diff/ weights super setted w/diff things
WHATVEER

pinkies up DB lateral raises
7.5lbs x 15
12.5lbs x 10
7.5lbs x 15
no rest like one giant set
then without rest straight into the same thing but with plate front raises
25lbs x 15
35lbs x 10
25lbs x 15

K whewf, all done

Rest day 2omorrow . So ready for epic sleepy time super setted with epic tennis-balling/stretching :smiley:

BYE


#837

k today was not the best

low bar squats

135lbs x 4 (warm up)
155lbs x 3 (warm up)
165lbs x 2 (warm up)

175lbs x 6
175lbs x 6
belt
175lbs x 11, not really happy with this, some shitty reps, one clanked on the safety's, glutes didn't always fire, etc...

beltless high bar paused squats

165lbs x 3 sets of 4
back off sets
145lbs x 2 sets of 3

Anderson pin squats (first time doing these and really liked them

135lbs x 2 sets of 3
135lbs x 5
145lbs x 2
145lbs x 2 sets of 3

ass machine
110lbs
x 12*ass
x 12*ass
x 12*ass

leg spreader
100lbs
x 8 w/slow neg
x 8 w/slow neg
115lbs
x 10

one leg on bench cable ass kick backs
drop sets
20lbs x 8*ass
15lbs x 8*ass
10lbs x 8*ass
5lbs x 12 partials *ass

single leg ext.
40lbs
x 10*leg
x 10*leg
x 10*leg

stepmill intervals x 20 minutes

back ext.
feet closer x 15
straight into
feet wider w/toes pointy x 15

done.

Yeah, wasn't feeling squats today, which sucks cause I always look forward to them and my glutes have been activating better lately I dunno what happened.
:weary:

I actually find I'm stronger when I don't go too many days without squatting

It happened, OKAY
IT SUCKED
But probably not as bad as my head told me it did
I was freaking out that whole set for no reason
I really hate how it clanks on the saftey's
only ever on one side too
Happened for two whole reps also
OH THE HORROR
KBEY
NE
BHYE
BYE


#838

K no breakdown today :smiley:

deficit deadlifts

135lbs x 2 sets of 5 (warm up)
185lbs x sets of 3
185lbs x 5
205lbs x 2 sets of 2
225lbs x 1
230lbs x 1
back off sets
205lbs x 2 sets of 1

bent over row (underhand grip)

115lbs x 12
125lbs x 2 sets of 10
1 drop
105lbs x 14

one arm lat pull down w/pause SS front pull down
42.5lbs/27.5lbs
x 6*arm/ x 10
x 6*arm/ x 10
x 6*arm/ x 10

DB row
40lbs
x 20*arm
x 25*arm

medium D handle seated row cable SS ropey cable pull down

70lbs/25lbs
x 12/ x 12
x 12/ x 12
x 12 + 1 drop 55lbs x 12/ x 12 + 1 drop 15lbs x 12 w/long pause + 12 normal

barbell curl SS seated DB curl

50lbs/10lbs
x 8/ x 8*arm
x 8/ x 8*arm
x 8/ x 12*arm
norest

wide seated row cable handle on latpull down
drop sets

85lbs x 10
70lbs x 10
55lbs x 15

done.

N.E.way
spend all day yesterday feeling upset about my squats like, what if I cant get that glute activation back that I worked so hard for, what if im gonna stall blah blah

Have my Friday date night tonight and I was like, uhg, I might have to cancel because Saturday was supposed to be a rest day and now I feel as though I must squat

He's like you're crazy babe, but I :heart: you...

Every time I woke up to pee my brain was arguing like, one time would be SQUATS!! Fall back asleep, then, DATE NIGHT, SQUATs DATE NIGHT
wake up this am I DON'T KNOW!!!!SHUTUPPPpp

Maybe i'll try to do both
but that doesn't usually go very well cause I work tomorrow early and uhg
See, I'm still arguing with myself .
I'm very lucky that he's so understanding cuz I be texting every hour with a different decision :sweat_smile:

KBYE


#839

K squat time !!

Tempo squat (slow descent)

135lbs x 2 sets of 4 (warm up)
155lbs x 6
165lbs x 2 sets of 4
170lbs x 5
180lbs x 2 sets of 2
back off sets
145lbs x 2 sets of 4

pin/Anderson squats

135lbs x 6
155lbs x 2 sets of 3
165lbs x 2
165lbs x 3

banded full reset paused barbell hip thrusts SS plié squats

205lbs/32.5lbs
x 3/ x 10
x 3/ x 10
225lbs/32.5lbs
x 3/ x 10
x 3/ x 10
235lbs x 2
255lbs x 2
I drop set that kinda sucked
155lbs x 15

seated leg curl
rest pause set
55lbs
x 12, 11, 10, 9, 8

single leg curl
30lbs
x 8*leg
x 8*leg
20lbs
x 8*leg w/pause

lying leg curl
50lbs
x 10 *slow neg
x 10 *slow neg
x 10

oh then I did a super drop set kinda thing

straight leg cable ass kick back
drop set
15lbs x 10*ass
10lbs x 10*ass
5lbs x 10*ass

straight into leg spreader drop set

115lbs x 10
85lbs x 10
70lbs x 10

straight into leg squisher drop set

115lbs x 10
100lbs x 10
85lbs x 10

stepmill intervals x 20 minutes

K ya.. pretty good

the pad got turned around during one of my barbell hip thrust sets so it was like a bare barbell on me and uhg, worst feeling thing ever. Made my head want to explode with anxiety and misery *sigh

other than that pretty good, no chaos

Still not sure what im going to do about stupid pin safety clanking shit, it's fine when im doing accessory work but when I do my tester sets I want safteys but the clanking really makes it turn sour.

NE WAY

Had one the worst days at work ever yesterday

Started out with a mistake that really sucked, and my best friend manager came back from 3 weeks vacation and I was so excited to see him but he seemed to bitch at me about every little thing I've ever done wrong all day and it made me feel really bad inside.
Like I'm not very good at my job or whatever. I know it's not my calling, but I thought I was a pretty good employee.

It's hard sometimes to be such a sensitive person, I don't think people realize. I get very emotional if I feel someone is upset with me, even if it's about something very small.

I'm trying to better track my emotions and my hormones on my calendar so I can better predict things. I actually wrote on Sunday the 22nd "crazy??", so when I felt really worked up this past week I was like NAHH, it's not time to be crazy yet, but if you think about it, it's pretty incredible that I can get it almost bang on like that.
But then I was like umm, wait a minute, I can predict it, and it still comes, so I'm not really controlling it any better, am I?

Oh well.
Managed to take today off from work as a holiday day, so I feel very lucky about that. Don't feel like being there at all right now :confused:

Had a great date night last night and even with a shit sleep, enjoyed today's lifting for the most part :smiley: so that's something..

KBYE


#840

K losta work today

Paused bench

115lbs x 2 sets of 2 (warm up)
120lbs x 2 sets of 5
125lbs x 2 sets of 3
130lbs x 1
back off sets
110lbs x 2 sets of 6

Board press (one board) (is all I own)

125lbs x 6
135lbs x 2 sets of 4
145lbs x 2 sets of 2

military press (super strict w/slow descent and pause at bottom)

65lbs x 2 sets of 8
65lbs x 7 (wanted 8 obvs.)
75lbs x sets of 3

lean away cable lateral raises w/slow neg SS straight arm DB lean away lateral raises SS pinkies up DB lean away lateral raises

5lbs/7.5lbs/5lbs (all one arm then went to the other arm )

x 10arm/ x 10arm/ x 10arm
x 10
arm/ x 10arm/ x 12arm
x 10arm/ x 10arm/ x 15*arm

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

15lbs/5lbs
x 15/ x 15
x 15/ x 15
x 15/ x 20

cable underhand front raises SS cable upright row

15lbs/20lbs
x 12/ x 12
x 12 + 1 drop 10lbs x 12/ x 12 + 1 drop 15lbs x 12
WUT

umm

cable rear delt fly SS facepulls

5lbs/20lbs
x 25arm/ x 25
x 30
arm/ x 30

cable bent over tri ext. SS DB tri overhead ext

5lbs/20lbs
x 10arm/ x 12
x 10
arm/ x 12
x 10*arm/ x 12

seated DB press drop set

30lbs x 8
25lbs x 8
20lbs x 12

K enough I guess :sweat_smile:

In da zone.

KBYE


#841

K super pleased with squats today

135lbs x 2 sets of 6 (warm up)
155lbs x 2 (warm up)
175lbs x 2 (warm up)

185lbs x 4
185lbs x 4
belt
185lbs x 8

back off sets (beltless)

170lbs x 2 sets of 3
160lbs x 2 sets of 3

beltless high bar paused squats

160lbs x 2 sets of 3
170lbs x 2 sets of 2
175lbs x 1
back off sets
150lbs x 2 sets of 4

ass machine

130lbs
x 8ass
x 8
ass
150lbs
x 6*ass
110lbs
x 12 partials *ass

single leg ext.
30lbs
x 15leg
x 15
leg
x 15leg
20lbs
x 8
leg w/super long until legs quiver pauses

stepmill intervals x 20 minutes

back ext.
x 10 w/long pause + 20 normal + 5 w/long pause

leg spreader
70lbs x 100

done.

Yeah, squats felt great.

I’ve dreamed of being able to rep 185 and now I can do it uncomfortably. Next stop, being able to do it comfortably :smiley:

NEWAY

went to all you can eat breakfast buffet at the sawmill yesterday and holy fuck. Best eating experience of my life.
I was a monster, of course. So then a few hours later I started having a super intense guilt induced panic attack and started thinking that I was developing a binge eating disorder (which isn’t even developing, I’ve kept myself super strict for the past 10 yrs because I know if I open the gates I can’t stop) but that it was a self-sabotage thing. Like, I’m going to intentionally make myself fat and disgusting so marshall dumps me.

W/E classic case of hormonal lunacy

But seriously fucking amazing 4 plates of food…:smirk:

BEY
BYE