Mini log

[PLpb]

Past three days I have felt more tired and sleepy than in a long time. Fortunately I've still been training, just not sure why I feel like I need twelve hours of sleep!! Anyhow... Today was
22 minutes intervals in stairmaster (got very sweaty)
Flat bench
Barx10
85x5
105x5 with board
125x3 w/board
135 x3 w/board
135 x3 w/board
145 x3 w/board
155 x2 w/board and help
155x3 w/board and help
Tricep push down
30x15
35x15
42.5x12, 42.5x12
Cable Flys
25x15
30x15
35x12
Dumbbell bench
30x15
35x14
40x12
Overhead cable tricep extension
30x15
35x15
42.5x12
Dumbbell skull crushers
15x10 (3sets)

 

[PLpb]

Tbar rows
1 plate 12 reps
1plate+20lb 12 reps
1playe+25lb 12 reps
Lat pull down
100x10 (3sets)
Single arm dumbbell rows
35lbx12 (3sets)
Seated rows SS rope straight arm pull down
85x12 ss 20x10 (3sets)
Kneeling single arm cable lat pull down
40x12
50x12
60x12
70x10
80x10
Single leg Hamstring curls
30lbx10 (3sets)
Stairmaster 27 minutes.
Barely at 1,400 cals today. Weird.

 

[PLpb]

Rest day.... Meal prepped (spinach, turkey and chicken and weighed out almonds and cottage cheese).

 

[bar_belle]

Rest day.... Meal prepped (spinach, turkey and chicken and weighed out almonds and cottage cheese).

Yum! Waller in the day!

 

[PLpb]

Indeed!

 

[PLpb]

Well, working 9 hours sooo not entirely wallering

 

[bar_belle]

Girl needs her waller time. I'm just sayin.

 

[PLpb]

All I'm saying is today I was PUMPED
Flat bench
Barx10
85x5
105x4
115x3
125x3
115x8
115x8
95x14 paused at chest
DB bicep curl ss close grip push ups (cgPU)
25x8 ss 20 cgPU
30x7 DS 25x3 ss 20 cgPU
30x3 DS 25x4 DS 20x3 SS 20 cgPU
Tricep rope push down
45x15
50x14
55x8 DS 45x5
Hammer curls ss DB overhead tricep
20lbx15 ss 30x15
20lbx15 ss 30x15
20x12 ss 30x15
Overhead cable tricep extension
45x11 (3sets)
Abs- plank 45s
Plank +25lb 60s x3
Leg raises x45

 

[bar_belle]

Ha! Hells yeah!

 

[PLpb]

It's been a week, so I think I know what I feel the pump from!!

 

[PLpb]

Legs.
Squat bar x8
95x7
135x5
185x3
215x2
225x2
235x2
185x5
195x5
Hamstring curls single leg
40x10 3 sets, last set drop set 60x18 (both legs)
Leg press
230x15
315x12
405x10
Calf raises
130x15 (3sets)
Leg extension
70x12
90x15
80x12
Wasn't very heavy and wasn't very high volume. Nonetheless I'm achey. No time for complaining from me, that would cut into recovery time!
Still pretty darn hungry every day!

 

[PLpb]

Stairs 10 min
Seated dumbbell military
30x10
35x12
35x10
35x9 DS 25x7
Side lateral raise SS upright row
15x10 ss 40x12
15x10 ss 40x12
15x10 ss 40x12
Cable front raise ss close grip push ups
15x12 ss 20
15x12 ss 18
15x10 ss 16
Seated machine lateral raise
10x15
15x15 (3sets)
Spin bike 10 min
Stairs 15 min
Legs and shoulders felt the burn!

 

[bar_belle]

So exciting! You're doing great!

 

[PLpb]

Thanks!! I don't know how you do back to back legs- mine were toast today!

 

[PLpb]

Oh my. Not to dwell on the past but yesterday was not my best. No gym, off on diet, tired, cranky, had to do things I didn't want to do. Time to make today and this week kick yesterday's sorry a**

 

[PLpb]

Stairmaster for sanity.
1 min 20sec 40 spm
1 min 20sec 100spm
Flat bench
85x9
95x7
115x5
125x3
135x3
135x3
135x3
Floor press
100x10 3sets
Close grip
95x10 3 sets
Tricep rope extension
50x8 3sets
Diet on track today. Feeling focused.

 

[dieseljimmy]

Yum! Waller in the day!

This is driving me nutz... Wtf are you lades taking about

 

[PLpb]

Lol to Waller means to laze about ...

 

[PLpb]

Ok yesterday was a recovery day. Today was legs and they were pumped and sore despite the easy weight..
Squats
Bar x12
95x7
125x5
135x3
165x5 (5sets)
135x5 (3sets)
Single leg leg press
70x7
65x8(2sets)
Walk 25minutes

 

[bar_belle]

Ain't about the weight when you do it right and consistently. It is fun push stupid weight every once in a while. Love your success.

 

[PLpb]

Thanks belle! I am trying to focus on rom, form, and consistency. Then it will be more wired in when I hit the heavy weights!

 

[dieseljimmy]

Ain't about the weight when you do it right and consistently. It is fun push stupid weight every once in a while. Love your success.

I love putting up wild math on occasion. I have already decided I'm benching 405 for 8 tonight. I have been thinking about it all day. I have one more pin of tne and oh yeah I'm hurting myself this evening

 

[PLpb]

I love putting up wild math on occasion. I have already decided I'm benching 405 for 8 tonight. I have been thinking about it all day. I have one more pin of tne and oh yeah I'm hurting myself this evening

Alright! I can't wait to hear if you do (that's some good weight) Sometimes I tell myself what I'm going to lift. Sometimes it happens

 

[PLpb]

Cardio and abs
Stair master intervals
60sec 90spm
60sec 45spm
Weighted planks w/25lb
3 @ 60s
Russian twists w/15lb
45s x3
Regular plank
2 @ 45s
Weighted toe touches 45s
Bicycles 45s

 

[PLpb]

dead lifts
135x8
135x5
185x5
205x5
225x5
245x3
135x7
Rows
75x12
85x12
95x12
Rack pull
135x5
205x5
225x5
245x5
Lat pull down
100x10 (3sets)
Lying hamstrings curl both legs
80x10
90x10
100x10
100x10
DS 50x15

 

[dieseljimmy]

dead lifts
135x8
135x5
185x5
205x5
225x5
245x3
135x7
Rows
75x12
85x12
95x12
Rack pull
135x5
205x5
225x5
245x5
Lat pull down
100x10 (3sets)
Lying hamstrings curl both legs
80x10
90x10
100x10
100x10
DS 50x15

holy deadlift super girl

 

[PLpb]

holy deadlift super girl

️ thanks ️

 

[PLpb]

Stairs 10min
Dumbbell curl full twist
15x8
30x8 (2sets)
30x7 (DS 20x7)
Dumb bell skull crushers
20x12 (3sets)
Cable bicep curl
25x12
20x10
20x7 DS 15x4
Close grip bench/tris
Bar x10
95x8 with a pause each rep
115x7 (2sets)
Hammercurl ss close grip push-up
20x15 ss 20 push-up
20x12 ss 20 push-up
20x10 DS 15x4 ss 20 push up
Cable tricep extension (rope)
30x10 (3 sets)
Walking

 

[PLpb]

Family day, rest day. Was amazing.

 

[PLpb]

Squat
Barx8
Barx5
95x5
125x4
135x3
165x3
5sets 4 reps @185
DL
135x5
185x3
215x3
225x3
225x3
Leg press 315, 3x15
Planks 3 @60s
Glute ham raises 30