K I have decided to change my program a little bit because it’s time . I am going to start high(er) frequency squatting . Instead of squatting 3x a week I am going to squat 5x a week and sometimes do upper body after squats instead of leg accessory . I am doing this because A) I am a squat addict and B) I want to
I think it will be something like
High rep Squats / shoulders
Paused squats /legs/ cardio
Front squats/shoulders
Low rep squats / legs/ cardio
back /bi
Pin squats/legs/cardio
Rest *
*or something
Except that doesn’t seem shoulder excessive enough so IDK it’s still kinky
KINKY
So today I did
Squats
115lbs x 10
135lbs x 10
140lbs x 10
145lbs x 10
150lbs x 10
Felt pretty good , maybe like 4 reps of hip shift and/or me just being obsessive
NOW SHoulders
seated plate raise w/pause SS standing DB lateral raise SS pinkies up DB lateral raise SS standing plate raise w/pause SS seated DB lateral raise
2.5lbs/7.5lbs/7.5lbs/2.5lbs/7.5lbs
x 15/ x 15/ x 15/ x 15/ x 10
x 15/ x 10/ x 10/ x 15/ x 10
x 15/ x 10/ x 10/ x 15/ x 10
landmine press
bar+
10lbs
x 3 sets of 10 * arm without setting it down
15lbs
x 2 sets of 8 *arm without setting it down
17.5lbs
x 10 * arm
seated DB press
20lbs x 15
25lbs x 15
30lbs x 10
15lbs x 10 or something Arnold press I forget
incline DB press drop sets lowered the weight and the incline each set
30lbs x 8 w/pause
25lbs x 8 w/pause
20lbs x 12
cable rear delt fly
5lbs
x 20 * arm
x 20 * arm
x 20 * arm
(diff pin heights, like higher, middle, highest )
oh cable bent over tri ext.
5lbs
x 3 x 8 * arm
EZ bar cable tri
30lbs
x 2 sets of 10
20lbs
x 15
military press
65lbs
x 3 sets of 5
hammer curlz
20lbs
x 3 sets of 10 * arm
one arm DB bench
20lbs
x 2 sets of 12 * pec LOL
norest
ohh ropey bi curl
20lbs
x 2 sets of 12
15lbs
x 12
ab shit
DONE
Ya k good.
I was really insane yesterday so today’s workout helped get it out of my system at least . I feel Normal(ish) today.
Like not human normal , just jenn normal.
But yesterday I literally thought about a cheat meal all day. I desperately wanted a REAL cheat meal. Usually my cheat meal is just basically more of my normal food and cereal for desert. Organic cereal to boot.
I wanted like pizza or burgers or some shit so I googled “am I allowed to binge eat” LOL because I wanted the internet to tell me it was ok.
I found this really awesome article about binge eating basically stating that the reason you want it or do it because your emotional needs elsewhere aren’t being met. I am honestly astounded I wasn’t aware of this because I think about mental health A LOT, and I really just thought I was hungry. So to reflect on the day, I was waiting to hear about a life changing job and was told I had to wait longer. I had a workout that didn’t satisfy me . TWO big deal things were a disappointment and my overwhelming urge to binge took over most of my day.
AT least now I know! It feels needed most not because of physical exertion, but because of dissatisfaction with the day, the week, the situation the future etc…
Anyway
uh
ya
Squats tom HA
BYE