Lynnlynn's Training log

[lynnlynn]

8-31-11

Bench
6x55 WU
4x65 WU
3x85
3x95
8x100 for 3 sets

Incline DB Press
5x45's for 4 sets

DB OH Extension
8x52.5 for 4 sets

MTS high pull-down
8x60 for 4 sets

Tricep cable pressdown w/ v-bar
8x90 for 4 sets

 

[lynnlynn]

9-2-11

Deads rest/pause
6x143 WU
4x187 WU
2x231 WU
5x281
3x319
3x355

Low Rack Pulls
6x225 WU
4x270
4x280
4x290

T-Bar Row
6x150
6x160
6x170

KB Swings
12 min 30:30

 

[jagbender]

Nice deads Lynn

 

[lynnlynn]

Thanks!

9-6-11

Squat, deload
6x115 WU
4x135 WU
5x145
5x160
5x185

ATF squat
6x140 for 5 sets

Front Squat
4x85
4x95
4x105
4x115

Leg Curl
8x42 ea leg for 4 sets

Reverse Hyper
9xBW+20 Kg for 3 sets

Hip/Glute stuff

Swings
30:30 for 12 min

 

[lynnlynn]

9-7-11

Bench
6x65 WU
5x75 WU
3x85
2x100
1x105

Close Grip Bench
6x65 WU
5x85
5x95
5x105
5x115

DB incline Press
6x32.5
5x37.5
4x40
3x45
2x50

MTS mid row
8x50 for 4 sets

Reverse Cable Pressdown
10x50 for 4 sets

 

[lynnlynn]

9-9-11

Deads, deload
6x143
4x187
2x231
5x253
5x260
5x281

Rack pulls- low
6x225 WU
4x275
4x285
4x295

T-Bar Row
6x155
6x165
6x175

KB swing test w/ 16 kg
6 minutes of swings

 

[lynnlynn]

9-10-11

Standing Millies
6x45 WU
5x65
5x70
5x85
5x90

Pull-ups
5xBW OH
5xBW UH
5xBW OH
5xBW UH
5xBW OH
5xBW UH

DB Front delt raise SS/ side delt raise
6x10's for 3 sets

DB Curls

 

[lynnlynn]

9-12-11

Bench
6x65 WU
4x85 WU
2x105
5x110 for 6 sets

BB Floor Press
4x115 for 5 sets

Incline DB Press
6x4 for 4 sets

DB OH Extension
6x55 for 4 sets

 

[jagbender]

Keeping busy Lynn looking good.

 

[lynnlynn]

Thanks, yea I guess I'm keeping busy.

9-13-11

Squat
6x115 WU
4x135 WU
2x155 WU
3x175
3x200
3x225

ATF Squat
5x145 for 5 sets

GHR
6xBW+25 4 sec up/down for 3 sets

DB Bulgarian Split Squat
8x30's ea leg for 3 sets

KB swings
30 swings, 1 minute off for 8 minutes

 

[lynnlynn]

9-16-11

Deads, rest/pause rep out last set
6x143 WU
4x187 WU
2x231 WU
3x270
3x319
6x347

Good Mornings
6x135 WU
4x150
4x160
4x170

Millies
5x75
5x85
5x95

Reverse Hypers
10xBW+20kg for 3 sets

DB Kroc Row
10x60 ea. arm

KB Swings
30:30 for 12 min

 

[jagbender]

still rocking those dead lifts!

your weather cooling off up there?

 

[lynnlynn]

still rocking those dead lifts!

your weather cooling off up there?

Thanks, I really do enjoy pulling.

The weather has been pretty decent, cooler than we've had in awhile for sure. We had a relatively hot, dry summer, but nothing like the folks in Texas have been experiencing. The corn and beans will start coming in soon. Fall squash, including my favorite, pumpkins will also be ready. The local orchard is starting to have apples available as well. So much good stuff to eat!

 

[lynnlynn]

9-19-11

Bench
6x85 WU
4x95 WU
1x100
1x110
4x120 for 5 sets

Close Grip Bench
4x85
4x90
4x95
4x100
4x105

MTS High Row
8x50 for 4 sets

Standing DB Press
6x30's for 3 sets

Tricep Cable Pressdown w/ rope
8x95 for 4 sets

 

[jagbender]

Thanks, I really do enjoy pulling.

The weather has been pretty decent, cooler than we've had in awhile for sure. We had a relatively hot, dry summer, but nothing like the folks in Texas have been experiencing. The corn and beans will start coming in soon. Fall squash, including my favorite, pumpkins will also be ready. The local orchard is starting to have apples available as well. So much good stuff to eat!

I have been hauling green beans from Michigan for about a month now
Corn harvest going full speed. Pumpkins for Libby's going full steam now too. very busy @ work with all the harvesting going on.
Cooling off here in FL too
Nice!

 

[Halo]

Catching up on your log LL, looks great keep up the hard work!

 

[lynnlynn]

Thanks!

9-20-11

Squat
6x115 WU
4x135 WU
2x155 WU
5x165
5x190
5x210

ATF Squat
5x145 for 5 sets

GHR
6xBW+35 for 4 sets

DB Bulgarian Split squat
8x35's ea. leg for 3 sets

hip/glute stuff

KB swings 12 min. 30:30

 

[lynnlynn]

9-23-11

Deads, rep out last set rest/pause
6x143 WU
4x187 WU
2x231 WU
5x270
5x308
10x336 (might have been 11, had trouble counting)

Good mornings
6x135 WU
4x160
4x170
4x180

Reverse Hypers
10xBW+20 kg for 3 sets

Pull-ups
5xBW OH
5xBW UH
5xBW OH

DB Kroc Row
10x60 both arms

KB swings
10 min 30:30

 

[Built]

Refresh my memory - what's a Kroc row?

 

[Built]

PS your warmups for deads are my work sets.

 

[Halo]

Refresh my memory - what's a Kroc row?

They are bent over one armed DB Rows

LL, your workouts rock, keep smashing it!!!

 

[carmineb]

krocs are the same as bent over one arm rows except they are done with a medium weight and done to 30-50 reps per side.

Reason is the guy who invented them used the heaviest dumbells in his gym but he was to strong so he couldnt do his strengh training properly so decided to just keep going with the heaviest ones he could find til he went to failure....

 

[lynnlynn]

Refresh my memory - what's a Kroc row?

A one arm DB row. I do them with the heaviest DB I can handle and do as many as I can.

 

[jagbender]

A one arm DB row. I do them with the heaviest DB I can handle and do as many as I can.

gettin a little shoulder pump from that LOL

keep on rocking those weights Lynn

 

[lynnlynn]

9-26-11

Bench
8x65 WU
5x85
3x95
2x110
1x115
1x125
1x115

BB Floor Press
5x115 for 4 sets

Incline DB Press
4x37.5
4x40
4x45
4x47.5

MTS Mid-row
6x6 for 4 sets

DB OH Extension
10x50
8x50
6x50
4x50

 

[lynnlynn]

9-26-11

Squat
6x115 WU
4x135 WU
2x165 WU
5x190
3x210
1x235

ATF Squat
5x145 for 5 sets

GHR
BW+35 for 4 sets

DB Bulgarian Split Squat
8x35's for 3 sets

KB Swings
30 swings: 30 sec rest for 5 minutes

 

[lynnlynn]

9-30-11

Deads, rep out, rest/pause
6x143
4x187
2x253
5x286
3x319
3x358

GM's
4x135 WU
3x165
3x1675
3x185

Reverse Hypers
6xBW+22.5 Kg for 3 sets

Pull-ups
4xBW OH
4xBW UH
4xBW OH
4xBW UH

DB Kroc Rows
11x60 ea. arm

KB swings
12 min 30:30

 

[lynnlynn]

10-3-11

Bench, deload
5x85
5x95
5x105

BB Incline Bench
5x75
5x85
5x95
5x105

MTS High Row
10x50 for 4 sets

Tricep Reverse Pressdowns
8x100 for 4 sets

Cable Curl
8x50 for 3 sets

Foam rolling!

 

[VikingWarlord]

Foam rolling!

Saturday.

 

[lynnlynn]

10-4-11

Squat, deload
6x115 WU
4x135 WU
5x140
5x165
5x190

ATF squat
5x145 for 5 sets

GHR
6xBW+35 3 secs up/down for 4 sets

DB Bulgarian split squat
8x35's ea. leg for 3 sets

KB swings
30 swings 30 sec rest for 6 min