Mini log

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  1. #1
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    Mini log

    Female *24 *5'4" -recreational lifting. *powerlifting *let's get stronger
    Sw-145
    Bf-21%
    W-27"
    H-39"
    Current-no gear
    Goals- increase muscle mass/decrease BF

    Posting a mini-log (just a few weeks) to track progress. Thanks for letting me share!

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    I'm going to move this thread to the right sub-forum, but best of luck keep the wolves at bay
    TheCaptn' is not a registered proctologist. His post are for his amusement only. Please seek proper medical advice if symptoms persist.


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    Quote Originally Posted by theCaptn' View Post
    I'm going to move this thread to the right sub-forum, but best of luck keep the wolves at bay
    Thanks captn' I had doubts about this sub forum placement! Lol

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    Workout:
    Walking 3.0mph 6%incline 20 minutes
    Cable reverse grip tricep push down, single-arm: 25x3x10
    Cable bicep curls:
    30x3x12
    Cable kick backs:
    20x3x10
    Hammer curl DB:
    20x3x12
    Tricep rope push down:
    35x1x10
    30x2x12
    Drop set 20x1x15
    Cable hammer curls 25x3x10 super set with close grip push-ups 3x15
    Stairmaster 8 minutes

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    Squats: 95x8
    115x5
    135x5
    185x4
    205x2x3
    215x3x2
    235x2
    95x3x8

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    Back day:
    Incline treadmill 15min 2.8mph 6% incline
    Deficit deadlifts
    135x3x7
    185x3x4
    Renegade rows 30lb DB each hand:
    15reps, 14reps, 12reps
    Lat pull down
    85x2x12
    100x3x10
    Rack pulls
    135x5
    185x4
    225x3
    205x3
    Close grip cable seated rows
    85x2x12
    100x210
    55x1x15
    Worked up a great sweat!

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    Forgot to add hamstring/lying leg curls:
    90x10
    100x3x10
    80x8 drop set 50x6

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    Quote Originally Posted by PLpb View Post
    Thanks captn' I had doubts about this sub forum placement! Lol
    How about some progress pics?
    TheCaptn' is not a registered proctologist. His post are for his amusement only. Please seek proper medical advice if symptoms persist.


  9. #9
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    Thanks for sharing. Good luck on your log


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    Good start! Keep it up.

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    [QUOTE=theCaptn';3302499]How about some progress pics? [/ I had posted a before in another post I'll take progress soon!

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    Quote Originally Posted by dieseljimmy View Post
    Thanks for sharing. Good luck on your log
    Quote Originally Posted by docdoom77 View Post
    Good start! Keep it up.
    Thanks!!

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    Today was a rest day. I went outside and rode my bike with my sister for 50 minutes. Nothing special, just enjoyed some nice weather.

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    Today was chest day.
    Cross ramp elliptical (ramp 16%incline, resistance 11, 15minutes)
    Bar x10
    65x8
    95x6
    105x4
    115x3
    125 3sets 2 reps
    95x2x8 (pause at chest)
    Incline dumbbell press
    25x10
    30x6
    35x6
    40x3x6
    Twisting dumbbell bench press
    30x7
    40x3x7
    Seated cable chest press (single arm, reps per arm)
    25x8
    30x10
    35x12
    40x2x12
    Cross ramp elliptical (incline 16%, resistance 12, 15 minutes).
    Notes: if I had a spotter I'd go a little heavier. Also, my right side is weaker and fails before my left. When I stopped at 7reps, my right side was done left was not. It's strange. Also, having some pain in my left forearm on the ulnar side, right intercostal pain, and right femur pain. Worked through it!

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    Deadlifts- low volume
    135x6
    185x4
    205x3
    225 two sets of 3
    205x3
    135x10
    Stairmaster 30minutes variable intervals

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    I see ya, PLpb!


    Sent from outer space

  17. #17
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    Quote Originally Posted by bar_belle View Post
    I see ya, PLpb!


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    Thanks bar_belle! Your workouts are intense and inspiring

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    Today- shoulders arms supersets and cardio.
    5min stairmaster warmup
    Standing barbell shoulder press:
    55x12 ss lateral raise 12x12
    65x10 ss lateral raise 12x10
    65x8. Ss lateral raise 12x9
    (Really felt the burn and went to failure)
    Skull crushers SS with dumb bell overhead tricep extension
    Skull crusher: 15lbx12 ss 35x8
    15x11 ss 30x10
    15x10 ss 30x9
    Close grip barbell press
    65x10
    95x8
    115x2x5
    95x8 with a pause at the bottom
    Cable shrug SS with rear delt dumbell Y fly
    110x15 SS 7.5x12
    130x15 ss 7.5x12
    140x15 ss 7.5x10
    (Yes my rear delts are weak!)
    Bicep cable curl ss reverse curls
    20x12 ss 20x10
    20x12 ss 20x6 drop 15x4
    20x12 ss 15x10
    Stairmaster 25min
    90s, 40 steps per minute skipping steps
    Alternate with 90s, 70steps per minute

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    Super sweaty and finally felt
    My triceps pumped!

  20. #20
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    Today was light back day and cardio. Tomorrow I squat and deadlift!
    Elliptical warm up 20minutes level 8
    T-bar rows
    25lbx12
    40x12
    50x4x12
    Hammer strength lat pull down
    55x12
    60x3x12
    45x15
    Single arm high-low cable row from a lunge
    45x15
    50x4x12
    Kneeling single arm cable lat pull down
    40x15
    50x4x14
    Elliptical 43minutes
    Foam rolling and stretch work to do tonight as well!

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    Squats:
    65lb bar x2x6
    Same 65lb bar for the following:
    115+2/30lb chains--6reps
    115+4/30lb chains--4reps
    155+3/30lb chains--4reps
    155+3/30lb chains--3reps
    185+3/30lb chains--1 rep
    Squats 55lb bar:
    145+3/30lb chains x2sets 5reps
    Deadlift:
    135x2x6
    185x5
    205x4
    225x3
    Will dead lift again this week!

  22. #22
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    Chest day:
    Flat bench barbell
    45x10
    85x5
    105x5
    125x1 failed on two
    115x5
    125x5
    125x5
    I got 125 again I had to reset and refocus
    Pin press
    85x8
    105x8
    125x3
    105x8
    Incline dumbbell chest press
    30x3x12
    Cable cross over
    35x2x10
    45x10
    Abs- hanging leg raises
    Elliptical 30min

  23. #23
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    Log's coming along nicely.

  24. #24
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    Thank you!

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    Rest day- went for 55 minute walk outside!

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    Yesterday I totally screwed my diet at night. Life goes on.
    Today: stairmaster 15 min
    Deadlifts
    135x5
    135x5
    165x5
    195x3
    205x5
    205x5
    205x5
    185x8 deficits DL
    Seated machine leg press:
    130x10
    190x10
    210x10
    210x10
    Single leg seated machine leg press:
    70x10
    Laying hamstring curl:
    90x12
    90x10
    90x8 DS 80x4
    70x10
    Calf raise machine
    130x4x12
    Stair master 10 minutes

  27. #27
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    Shoulder and triceps
    Warm up bike 15min easy intervals
    Seated dumbbell press superset with side later raise
    25x10 ss 10x10
    25x10 ss 10x10
    25x8 ss 10x10
    25x6 ss 10x10
    Dumbbell skull crushers superset over head dumbbell extension
    15x10 ss 25x10 (3 sets)
    Shrugs superset rear deltoid dumbbell fly
    25x15 ss 10x10 (3 sets)
    Close grip bench
    45x10
    65x10
    95x10
    95x10
    Tricep rope extension
    25x15
    30x12
    30x11dropset
    20x5dropset
    15x5
    Stairmaster easy 23minutes

  28. #28
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    Nice work, PL!


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  29. #29
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    Well I'm out with an injury as of yesterday evening. I'm absolutely stir crazy. Might just do air squats and walk up and down my stairs... have to heal and keep my mind right.

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    Quote Originally Posted by PLpb View Post
    Well I'm out with an injury as of yesterday evening. I'm absolutely stir crazy. Might just do air squats and walk up and down my stairs... have to heal and keep my mind right.
    For me, those two things are mutually exclusive


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