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Mini log

PLpb

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IML Gear Cream!
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!
 
I'm going to move this thread to the right sub-forum, but best of luck keep the wolves at bay ;)
 
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
 
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!
 
Forgot to add hamstring/lying leg curls:
90x10
100x3x10
80x8 drop set 50x6
 
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.
 
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!
 
Deadlifts- low volume
135x6
185x4
205x3
225 two sets of 3
205x3
135x10
Stairmaster 30minutes variable intervals
 
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
 
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!
 
IML Gear Cream!
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!
 
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
 
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
 
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
 
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.
 
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


Sent from outer space
 
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