thxxx . I heart you for saying this
K hi friends
Got some cupping done on my hips on Saturday so shit felt amazing today
tempo squats (super slow descent)
135lbs x 2 sets of 5 (warm up)
165lbs x 8
175lbs x 2 sets of 3
180lbs x 4
190lbs x 2 sets of 1
back off sets
160lbs x 2 sets of 2
double pause squats
145lbs x 2 sets of 4
150lbs x 5
banded full reset barbell hip thrusts SS plié squat w/pause
185lbs/32.5lbs
x 6/ x 10
205lbs/32.5lbs
x 3/ x 10
225lbs/32.5lbs
x 3/ x 10
235lbs/32.5lbs
x 4/ x 10
one leg on bench bent leg cable ass kick back
two diff weights kinda super setted w/each other, all sets done on one side then the other
10lbs x 15ass
20lbs x 10ass
10lbs x 15*ass
seated leg curl SS lying leg curl
60lbs/50lbs
x 8 w/pause/ x 8 w/slow neg
x 8 w/pause/ x 8 w/slow neg
x 8/ x 8
step mill intervals x 20 minutes
k thatâs all
less than normal maybe
I dunno
I slept in till 6 instead of 4 so kinda did want to do a million things
just a few things really well
.
NEWAy
had the weirdest sleep ever last night, felt like I woke up every hour thinking I was hearing all this weird shit like someone banging on the door or something and other strange noises that werenât actually real.
Just being a psychopath over marshall destroying me is all (normal).
My shrink thinks my # 1 priority should be working on my self esteem cause then its like A) I believe in my ability to get over him B) Ill believe ill actually meet someone else who will want to be with me
K GREAT
just wake up and be a different person now.
W?E
grumpy
BYE
K not a very calm one 2dayâŠ
Cuz I had to deadlift near that stupid perfect trainer man, and every time I lift near him I think heâs judging me so w/e.
I GO INSANE THATâSWHAT
k ya
ropey cable pulldowns
20lbs x 20
25lbs x 20
deficit conventional deadlifts
185lbs x 2 sets of 3
205lbs x 3
225lbs x 2 sets of 3
205lbs x 2 sets of 2
sumo deadlifts
185lbs x 3 sets of 3
paused conventional deadlifts
175lbs x 2 sets of 4
bent over row (overhand grip)
95lbs x 15
100lbs x sets of 12
one arm lat pull down SS front pull down
42.5lbs/20lbs
x 8arm (paused)/ x 10 (slow neg)
x 8arm (paused)/ x 10 (slow neg)
x 8*arm/ x 12
one arm DB row
65lbs
x 6arm
x 6arm
t-bar row SS foot on seat two-D handle lat pull down
bar + 60lbs/70lbs
x 10/ x 8
x 10/ x 8
x 10/ x 8 + 1 drop 40lbs x something I forget
bi curl machine
40lbs
x 8
x 8
30lbs
x 8 w/slow neg
medium D handle seated row cable
70lbs
x 12
x 12
85lbs
x 8
straight barbell curl SS incline DB curl
50lbs/12.5lbs
x 8/ x 8
x 6/ x 8
x 6/ x 10
ropey pull down again
drop sets
30lbs
x 8
25lbs
x 8
20lbs x 8
15lbs
x 15
cable station lat pull down
25lbs
x 12
30lbs
x 12
1 drop
15lbs
x 20 partials
ya I felt like I did nothing
exercise addiction in full effect
hereâs the reasons I went nuts
-trainer I love near e
-job interview today
-lack of sleep for the 3rd night in a row
-sumo deadlifts bugging my hip and then worrying about my heavy squat singles on thurs.
-Iâm just nuts
-trainer and I are supposed to be married by now and weâre not which is stupid
um
bYE
Good luck. Kill it
225 right?
Same guy? I think he mirin. You workout in the same area most days right? So he can predict your wear a bouts? Ok now he sounds creepy.
nah, he has a girlfriend, he ainât into me
k today was O-K
low bar squats
135lbs x 5 (warm up)
155lbs x 5 (warm up)
175lbs x 3 (warm up)
185lbs x 1
195lbs x 1
belt
205lbs x 1
210lbs x 1
215lbs x 1
back off sets (no belt)
165lbs x 3 sets of 4
high bar paused squats
165lbs x 3 sets of 3
145lbs x 2 sets of 5
ass machine
120lbs
x 12ass
x 12ass
100lbs
x 25 partials *ass
leg spreader
70lbs x 15//115lbs x 10///70lbs x 15
70lbs x 15///115lbs x 10///70lbs x 15
done like two giant sets, ya
single leg ext.
55lbs
x 10leg
x 10leg
x 10*leg
stepmill intervals x 20 minutes
back ext.
x 25
x 2 sets of 20
leg on bench bent leg cable ass ass back
10lbs
x 15ass w/pause
x 15ass w/pause
5lbs
x 15*ass *straight leg.
k done
K lots to work on next cycle
My glutes werenât firing toady, I dunno if it was cause yesterday was a rest day or I just had poor focus, w/e.
Also chiro says no more sumo DLâs cause itâs F8****ing up my hip so thereâs that
YES I made my 215# but I am not pleased with today, it felt harder than it should have , I am NOT convinced I will be at 220 in a month , and this lowered my confidence.
Also my hip is starting to really get to me.
But I squatted deep and didnât die so itâs not a total loss
A SATISIFED athlete is a shitty athlete!!! or somethingâŠ
k BYE
If you waved your arms like on your DL, he would drop that ho like a hot potato.
Just sayinâ!
âTwo Wheels Tomorrow Bitches!â
LAMO I forgot about that arm swing thing!!!
k good day today
bench press
118lbs x 8
118lbs x 8
belt
118lbs x 13
paused sling shot bench
140lbs x 5
145lbs x 5
155lbs x 2 sets of 2
160lbs x 1
145lbs x 9 (not paused)
incline DB press SS one arm flat Db press
35lbs/35lbs
x 8/ x 8arm
x 8/ x 8arm
x 8/ x 8*arm
incline DB trap raises SS incline DB rear delt fly palms facing in wards SS incline DB rear delt fly palms facing each other
did all these sets without resting or setting the DBâs down
5lbs/5lbs/5lbs
x 10/ x 10/ x 10
x 12/ x 12/ x 12
x 15/ x 15/ x 15
BURN
then I did cable rear delt fly but I did all diff/ pin heights on one arm without rest then the other arm
5lbs
lowest setting x 10arm
middle setting x 10arm
higher than middle setting x 10arm
highest setting x 20arm
hammer strength incline chest press
one arm at a time SS both arm
35lbs/25lbs
x 12arm/ x 12
x 12arm/ x 12 + 1 drop 15lbs x 12 partials
lowest setting cable cross over
10lbs
x 15
x 15
facepulls
drop set
but instead of dropping the weight I dropped the pin height cuz I find lower easer, ya
25lbs
highest setting x 15
little lower x 15
middle x 15
norest
ropey tri ext. SS reverse grip D handle tri ext.
25lbs/10lbs
x 12/ x 8arm
x 12/ x 8arm
x 12/ x 8*arm
ummmmmmmm
done?
ya
BYE
Oh man squats, and I are best friends again
Low bar paused squats
135lbs x 2 sets of 5 (warm up)
155lbs x 3 (warm up)
175lbs x 6
185lbs x 2 sets of 2
190lbs x 4
200lbs x 1
205lbs x 1
My glutes even worked for my heavy singles, HAPPY!
back off sets
155lbs x 2 sets of 5
Pin Anderson squats
155lbs x 4
165lbs x 4
170lbs x 2
170lbs x 2
banded paused full reset barbell hip thrusts SS ropey cable pull through w/squeeze
195lbs/30lbs
x 4/ x 20
x 4/ x 20
x 6 + 1 drop 135lbs x 15(continuous tension)/ x 20 + 1 drop 25lbs x 25
leg spreader SS leg spreader partials
130lbs/70lbs
x 8/ x 20
x 8/ x 20
x 8/ x 30
leg squisher
130lbs
x 10
x 10
single leg curl
35lbs
x 8leg
x 8leg
1 drop
20lbs
x 10*leg
stepmill intervals x 20 minutes
one leg on bench bent leg cable ass kick back
drop sets
20lbs
x 8ass
15lbs
x 8ass
10lbs
x 10ass
5lbs
x 10ass
DOne
So ya that job interview went awesome and I was like 80% sure I got it, I had awesome references and a letter of recommendation, but I didnât get it
I had another interview that I was like 99.9999999 % sure I got it and she said sheâd call on Friday but she didnât, so now I feel pretty bummed
Ultra super bummed
I was super excited and hopeful about either of these opportunities and planning my life and whatever⊠I was actually stewing about which one Iâd accept, never thought Iâd get rejected by both.
Life can be ghey sometimesâŠ
KBYE
k good workout cont. ON A STREAK
Iâve decided I donât really like back days because nothing exciting happens, so I told myself I should take my shoulder mania approach to my back workouts and get pumped/go cray-ZEE. It workedâŠ
âspeedâ deadlifts which arenât very speedy
185lbs x 2 sets of 6
205lbs x 2 sets of 3
215lbs x 3 sets of 1
box deadlifts
185lbs x 3 sets of 6
bent over row (underhand grip)
115lbs x 10
125lbs x 10
135lbs x 6
95lbs x 2 sets of 10
foot on lat pull down seat lat pull down with the seated row cable handle (narrow) (lol) SS ropey cable pull down
55lbs/25lbs
x 12/ x 12
x 12/ x 12
x 12/ x 12
my idea was to keep this super strict and not rest at all thinking this would give me the ultimate armpit muscle burn and I was right. Best burny mind muscle connection feeling evahh. Do recommend
Incline bench chest supported DB row SS one arm DB row
27.5lbs/40lbs
x 15/ x 10arm
x 15/ x 10arm
x 15/ x 10*arm
norest
T-bar row
bar ++
75lbs
x 8
100lbs
x 2 sets of 6
1 drop
50lbs
x 15
cable station lat pull down SS seated row cable
25lbs/70lbs
x 10/ x 10
x 10/ x 10
x 10 + 1 drop 15lbs x 15/ x 10 + 1 drop 40lbs x 15
wide D handle lat pull down SS sitting side ways lat pull down
85lbs/25lbs
x 6/ x 8arm
x 6/ x 8arm
x 6 + 1 drop 55lbs x 10/ x 8* arm + 1 drop 15lbs x 15 partials *arm
narrow grip BB curl SS hammer curl
30lbs/25lbs
x 12/ x 8arm
x 12/ x 8arm
x 12/ x 8*arm
maybe thatâs all I dunno
I felt like I did everything in the world âŠ
uhh
kBYE
welp, today kicked my ass and a halfâŠ
low bar squats
135lbs x 2 sets of 4 (warm up)
155lbs x 4 (warm up)
165lbs x 10
165lbs x 10
belt
165lbs x 17
kill meâŠ
high bar paused squats
170lbs x 2 sets of 4
180lbs x 2
150lbs x 3 sets of 3
ass machine
170lbs
x 6ass
x 6ass
130lbs
x 15 partials *ass
leg ext.
75lbs
x 15
x 15
120lbs
x 6
step mill intervals x 20 minutes
back ext.
x 20
x 20
x 20
x 20
Man, twas a brutal one. My legs felt like they needed Sunday brunch , and high rep shit today was a real emotional/physical battle.
Still managed to PR though, and form held tight so MEh
KBYE
OH MY GOD I have had every single kinda lift be an awesome workout all in a roW!! PR!
Military press
65lbs x 3 (warm up)
75lbs x 3 (warm up)
80lbs x 6
80lbs x 6
80lbs x 8
70lbs x 2 sets of 6
tempo bench (super slow descent)
115lbs x 2 sets of 4
125lbs x 4
130lbs x 1 cuz trainer made me feel insecure
130lbs x 2
135lbs x 1 PR OMG I tempo benched 135 and it wasnât even hard
120lbs x 2 sets of 3
paused close grip bench press
105lbs x 5
115lbs x 2
120lbs x 2
110lbs x 2 sets of 3
95lbs x 10 (not paused, also one was crooked AF)
um giant super drop set
straight arm DB lateral raise â pinkies up DB lateral raise raise â bent arm DB lateral raise â 10&2 raises â alternating DB front raise
15lbs
x 8/ x 8/ x 8/ x 8/ x 8arm
10lbs
x 8/ x 8/ x 8/ x 8/ x 8arm
x 10/ x 12/ x 15/ x 15/ x 20*arm
oh then lateral raise variation super sets
straight arm DB lateral raise w/pause SS one arm DB lateral raise w/pinkies up SS seated DB lateral raises
5lbs/5lbs/5lbs
x 10/ x 10arm/ x 10
x 10/ x 10arm/ x 10
x 10/ x 10*arm/ x 10
norest
seated rear delt DB fly palms facing each other SS seated rear delt DB fly palms facing inwards
10lbs/5lbs
x 15/ x 15
x 15/ x 15
x 15/ x 15
norest
one arm cable rear delt fly w/pause SS facepulls w/pause SS bent over rear delt DB fly
5lbs/25lbs/10lbs
x 12arm/ x 12/ x 12
x 12arm/ x 12/ x 12
x 12*arm/ x 12/ x 12
norest
DB tri kick back SS DB tri overhead ext.
10lbs/20lbs
x 8arm/ x 8
x 8arm/ x 8
x 8*arm/ x 8
norest
pinkies up DB lateral raises SS plate front raise
7.5lbs/25lbs
x 20/ x 10
x 20/ x 10
x 20/ x 10
cable straight bar underhand front raise SS cable upright row
15lbs/20lbs
x 15/ x 12
x 15/ x 12
x 20/ x 15 or 20 IDK
norest
DONE
yes I did everything and I was there for 4â>>>>âŠ
but I wanted to avoid driving home during the school rush so I just did like 25 more mins of stuff than I felt was necessary âŠmkaaaaay
and trainer boy sent me a hippo video :O!!!
He was like hey I have a hippo video to send you
I was like
uhg
blarg
!
rest day tomorrow
BYE
K had mentally one of the easiest rest days ever yesterday. Usually I hate every minute but this one didnât bother me at all. REally good massage, a walk, a bath, some stretches, and last night I slept for NINE SOLID HOURS.
Had high expectations for today, but it was just kinda medium so meh. Almost felt like I wasnât even ready to go back this morning which is weird.
Oh well.
Tempo squats (super slow descent)
135lbs x 2 sets of 5 (warm up)
155lbs x 3 (warm up)
175lbs x 2 sets of 4
185lbs x 2 sets of 2
190lbs x 2 sets of 2
160lbs x 2 sets of 3
double paused squats (really starting to like these)
155lbs x 2 sets of 3
165lbs x 4 <âthis coulda been better form, but W/E
banded full reset barbell hip thrusts SS plié SQ w/squeeze
205lbs/30lbs
x 3/ x 12
225lbs/30lbs
x 3/ x 12
245lbs/30lbs
x 3/ x 15
265lbs x 2
continuous tension
155lbs x 2 sets of 8
lying leg curl SS seated leg curl
70lbs/55lbs
x 8/ x 15
x 8/ x 15
x 6 + 1 drop 35lbs x 10/ x 15
one leg on bench bent leg cable ass kick back SS straight leg 1&1/2 reps then back super setted with the bent knee, so I did all three sets on one side then the other so
10lbs x 12(bent)*ass
5lbs x 12 1&1/2 (straight leg) *ass
10lbs x 12(bent)*ass
THIS BURNY GOOD
stepmill intervals x 20 minutes
leg spreader
60lbs x 100
DOne
KBEY
BYE
k I decided to care about my deadlift strength again BUT in a way that wont affect my squats IE: only DL once or twice a week and every other deadlift day is just secondary accessory DL stuff like deficit or block or W//E
K cool
Also my hook grip pain doesnât bother me as much as it did when I first tried it a year or two again. They donât blister or bleed so meh, might as well lift shit then.
K
Deadlifts
185lbs x 6
205lbs x 6
belt
215lbs x 6
225lbs x 6
230lbs x 6
bent over row (over hand grip) SS ropey cable pull down
95lbs/25lbs
x 15/ x 12
105lbs/25lbs
x 10/ x 12
x 10/ x 12 + 1 drop 15lbs x 20
One arm DB row
55lbs
x 10arm
x 10arm
65lbs
x 8*arm
one arm lat pull down
27.5lbs
x 15arm
x 15arm
x 15*arm
D handle bi cable curl
10lbs
x 12arm
x 12arm
x 15*arm
Wide handle seated row cable
85lbs x 10
100lbs x 2 sets of 6
drop sets
70lbs x 8 or 10 I forget*
55lbs x 12 I forget*
40lbs x 15 partials I forget *
**forget
seated DB curl SS hammer curl
15lbs/15lbs
x 8arm/ x 8arm
x 8arm/ x 8arm
x 8arm/ x 8arm
Wide D handle lat pull down
55lbs x 12
70lbs x 2 sets of 8
70lbs x 12
thatâs all I think . Feels like Iâm forgetting something .
Distracted by my own grumpiness I guess. Woke up to friggen credit card fraud. SECOND TIME TD!!! Get your shit together! These charges where NOTHING like Iâve ever put on there before and never an amount that I would put on there either!!! WHY U SLEEPIN ON THE JOB!!!
NEWAY
Had a dream trainer boy was married and I was like well if it doesnât work out contact me
then somehow I ended up doing archive work for Donald trump
Dunno
good sleep though
BYE
I had that happen last year but I didnât know it happened until CIBC called and told me. There were a crap ton of fraudulent charges that never made it to my statement because due to the magic of however they manage that stuff, they identified every single charge. When I returned their call, they went over the list of charges they thought were fraudulent and they got them all. I will say, however, that somewhere out there someone is living a much more colourful life than I am. I was a bit envious,
Congrats on the PR!
thx !!
YES SEE that is what TD was supposed to do! Catch this shit before it goes through ! GRR Now I have to avoid looking at my online banking cause its mentally bothersome for me to have this outrageous amount on my credit card. my stuff doesnât look at neat and tidy and organized right now *sob