Lynnlynn's Training log

[lynnlynn]

Yesterdays:

7-5-11

Squat
6x115 WU
4x135 WU
2x145 WU
5x115
5x180
5x205

ATF Squat
6x135 for 5 sets

Front Squat
6x65 WU
4x85
4x100
4x115

GHR 3 seconds up/3 down
6xBW+45 for 4 sets

Reverse Hypers
8xBW+20 kg for 3 sets

abs

 

[lynnlynn]

7-7-11

Bench
6x75 WU
4x85 WU
2X110 WU
3x125 for 3 sets

BB Floor Press
5x115 (+5) for 5 sets

DB OH Extension
12x52.5 for 4 sets

Cable Cross Over
6x50 ea side for 4 sets

Tricep Cable Pressdown (v-bar)
6x70 for 4 sets

 

[lynnlynn]

7-8-11

Deads, rest/pause
6x143 WU
4x187 WU
2x231 Wu
5x243
5x286
16x325

Millies
5x65
5x75
5x85

Good Mornings
6x135 WU
4x150
4x160
4x170

DB Split Squat
8x37.5's ea leg for 3 sets

MTS Row
7x50 for 4 sets

Abs

 

[Built]

Well hello!

Hey folks, lynnlynn's here - lock up your sons!

 

[lynnlynn]

7-12-11

It's 5/3/1 week....

Squat
6x115 WU
4x135 WU
2x150 WU
5x180
3x205
1x230
1x235

ATF Squat
6x135 for 5 sets

Front Squat
6x65 WU
4x95
3x110
2x115
1x125

GHR's 3 seconds up/3 seconds down
6xBW+45 for 4 sets

Reverse Hypers
8xBW+20 kg for 3 sets

Hanging Leg Raises


MA- I'll do my best to behave myself. <giggle>

 

[Built]

MA- I'll do my best to behave myself. <giggle>

I've seen your best. My warning stands.

Great to have you here.

Oh - I was thinking of you the other day when I was doing squats. Turns out I have inflexible ankles - I've been getting chiropractic and active release on them. I can't BELIEVE how much of an impact this has made on my form. No WONDER I had trouble engaging my quads! I blame years of high-heel wearing. Go figure, hey?

 

[lynnlynn]

7-13-11

Bench
6x85 WU
4x95 WU
2x115 WU
3x130 for 3 sets

DB JM Press
12x20's for 5 sets

DB Flat bench
7x42.5's for 3 sets

Face Pulls
6x75 for 4 sets

Tricep Cable Pressdown
10x5 for 4 sets

 

[lynnlynn]

I've seen your best. My warning stands.

Great to have you here.

Oh - I was thinking of you the other day when I was doing squats. Turns out I have inflexible ankles - I've been getting chiropractic and active release on them. I can't BELIEVE how much of an impact this has made on my form. No WONDER I had trouble engaging my quads! I blame years of high-heel wearing. Go figure, hey?

Inflexible ankles, eh? I've not run into problems with that, as I rarely wear heels. I've been working more on hip flexibility. I'd noticed a lot of tightness and some pain so I've been doing some stretching and strengthening stuff for them. I'm lucky to now have access to kettlebells and have had someone who knows a great deal about it show me how to do swings properly.

 

[Built]

I understand Vikings are skilled at kettlebell. Among other things.

 

[lynnlynn]

I understand Vikings are skilled at kettlebell. Among other things.

Indeed they are. They are also skilled in the kitchen!

 

[lynnlynn]

7-15-11

Deads
6x148 WU
4x187 WU
2x231 WU
2x275
1x325
1x358
1x374 (+5)
Lock out was slower than I would have liked, need to keep after this.

Good Mornings
6x135 WU
4x155
4x165
4x175

DB Bulgarian Split Squat
8x40's for 3 sets

MTS Row
8x50
8x50
8x60
8x60

abs

 

[jagbender]

WOW impressive numbers!

Jag

 

[lynnlynn]

WOW impressive numbers!

Jag

Thanks!

 

[Built]

Nice deads, hunny. You amaze me.

 

[lynnlynn]

Nice deads, hunny. You amaze me.

Thanks! I hadn't originally intended for the WO to be a PR day type thing, I just wanted to do heavy singles. I mentioned this plan to my Viking friend and he kinda got after me about it. When was I going to try for another PR, when am I going to do another competition. etc? It got under my skin a little and proved to be the motivation I needed to change my plan and go for a PR instead.

 

[Built]

What's your weight these days? What's the cutoff for your weight-class.

 

[lynnlynn]

I haven't stepped on a scale since the Arnold. Judging by feel I'm probably between 135 and 140 right now. The cut off for my weight class for USAPL is 136, I believe. They recently changed the weight classes and I think that is the one I fall into now.

 

[lynnlynn]

7-17-11
Today's workout was brought to you by the number 5.

Millies
6x65 WU
5x75
5x85
5x95

More Millies
10x70 for 5 sets

Pull-ups
5xBW for 5 sets

Swings w/ 20 lb bell
50 reps, 10s rest
50 reps, 10s rest
50 reps, 10s rest
50 reps, 10s rest
30 reps, time up

 

[jagbender]

7-17-11
Today's workout was brought to you by the number 5.

Sesame Street flash back!

Nice workout!

 

[lynnlynn]

Sesame Street flash back!

Nice workout!

Someone got the reference, cool. I love Sesame Street.
Thanks.

 

[jagbender]

Someone got the reference, cool. I love Sesame Street.
Thanks.

I am showing my age! Remember the Andy Griffith show?

I used to tell people my last name was spelled like "Andy". That reference has become obsolete to anyone under the age of 40.

 

[lynnlynn]

7-19-11

Squat
6x115 WU
4x135 WU
2x150 WU
3x170
3x195
3x220

ATF Squat
6x140 for 5 sets

Leg Curl
10x38 for 5 sets

DB Lunges
8x30's ea. leg fir 3 sets

Reverse Hypers
8xBW+20 kg for 3 sets

Typically this would be a deload week, but I have some vacation plans for August. I figured I'd just take a week off then instead.

 

[jagbender]

7-19-11

Squat
6x115 WU
4x135 WU
2x150 WU
3x170
3x195
3x220

ATF Squat
6x140 for 5 sets

Leg Curl
10x38 for 5 sets

DB Lunges
8x30's ea. leg fir 3 sets

Reverse Hypers
8xBW+20 kg for 3 sets

Typically this would be a deload week, but I have some vacation plans for August. I figured I'd just take a week off then instead.

Nice!

 

[lynnlynn]

7-20-11

Bench
6x85 WU
4x95 WU
2x115 WU
3x132.5 for 3 sets

DB Flat Bench
6x45 for 4 sets

DB OH Extension
8x50 for 4 sets

Face Pulls
6x75 for 3 sets

BB Curls
6x40 for 4 sets

My ass was dragging through the entire WO. I felt like a useless wet noodle.

 

[Built]

Why so noodley?

 

[lynnlynn]

Why so noodley?

It's been pretty warm here lately. My second floor apartment has no AC and I've been busy riding my bike back and forth to campus. I felt a bit drained. I don't think I've done a very good job of keeping myself properly hydrated this week.

 

[dirtwarrior]

post up pics

 

[jagbender]

Nice deads, hunny. You amaze me.

I am still only doing 275 Deads LOL Lynn is kicking my butt!

 

[Built]

Lynn kicks everyone's butt. Or punches them in the throat. Either way.

 

[jagbender]

Lynn kicks everyone's butt. Or punches them in the throat. Either way.

I think I would rather take a shot to the throat than below the belt !

On second thought HRT may have a benifit. Smaller targets

But If Lynn is swinging I don't really want to find out either way