Britt's Log (Knowing Others is Intelligence -- Knowing Yourself is True Wisdom)

[LEX-UA]

"Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and glory of the climb." Sir Winston Churchill

A little background- My name is Brittany, and this is my journal I've always been into fitness, my teen years were filled with every sport imaginable. However, upon graduating I got my first real job at a pizza joint, as a delivery girl (small town, no choices!). Long story short, I put on around 40 lbs, got tired of it, took the easy way out, realized I had problems, took control, got my life in order, now I'm here. I've still got a lot of obstacles to overcome, and a lot of hard work ahead of me to get to where I'd like to be but the way I see it, nothing is stopping me!
As far as past injuries go--nothing but minor bumps and bruises, most major being a shattered nose and broken toe.
Areas of focus- I need to improve overall, because there's always room for it. But for now, I want to put a lot of focus on these areas, as they're lagging a bit.
-Lats
-Hamstrings
-Rear delts
-Core strength

When fall rolls around again, my main focus will be adding size to these areas, well minus my core.

Diet- Cutting ATM, just making sure I get at least 150 g protein per day, then filling the rest of my cals with healthy fats/carbs.

Goals- Improve my overall wellbeing and health, increase my physical capabilities and push myself to the limit.

I've already typed my workouts since this past Monday, so I'll go ahead and post them. Mostly for future reference for myself. Since recently hitting a plateau, I've switched from working two-three muscle groups per day, to two push/pull/lower days per week.

[LEX-UA]

Monday:


Push:

Cardio: No Cardio Today!

DB Chest Press-
Warmup: 25's x 20
Press 45's x 8,7,6,5,4

Push press-
70 x 7 - 3 sets

Superset :

Lateral, front, rear delt raises
5 each first two sets, last set to failure.

-These absolutely killed my delts!-

Decline DB Bench:
40's x 10 - 3 sets

V-bar pushdowns:
135 x 8 - 3 sets

Superset:

BW dips + 25lb plate - to failure

-Wanted to do Skull Crushers, however someone found it necessary to read the daily paper in between his EZ bar curl sets, thus taking too much of my valuable time! Damn gym is only equipped with one EZ bar.-

Finishing up:

Skipping: 1:00
Wall Sit: 1:00
Pushups (feet elevated on ball) x 20

Repeat x5

Throwing in what I can for a finishers currently -- still recovering from a broken great toe, so I can only bend 'er so far, thus the elevated pushups.
Can't wait until I'm able to add in some Burpees/ Mt. Climbers/ Windsprints and Planks!

---------------------------------------------------------

Tuesday:

Pull:

Cardio: Morning 30 min LISS

Supinated Chins:

BW x 6 x 3 sets

-Was going to shoot for 4 sets, but I wasn?t feeling them like I needed to-

BB Bent Mid Rows:

85 x 5 x 1 set
75 x 5 x 4 sets
65 x 5 x 4 sets

Lat Pull (Wide Grip)/(Palms facing):

WG: 90 x 7 x 2 sets
PF: 90 x 6 x 3 sets

BB Upright Rows:

65 x 5 x 5 sets

-Couldn't pull much anymore when I got to these,  bummer-

Standing Supinated DB Curls:

35's x 7 x 2 sets
30's x 7 x 1 set

-Really wanted to do some incline curls, but couldn?t pull up the weight today-

Superset with:

DB shrugs - 45's

Finishing up:

Renegade Rows:

25's x 3 x 3 sets
-Damn toe still hurts, couldn't stay in that position long-
20-25 Rope Crunches between sets.

--------------------------------------------------------

Wednesday:

Lower:

Cardio: Morning 30 min LISS

Prepare yourself for a terrible read here I have weak legs!

Back Squats:

190 x 3 x 1
165 x 5 x 5, 4
135 x 5, 5, 5

Sumo Deads:

135 x 6 x 5 sets

Hack Squats:

135 x 6 x 5,5,4,4,4

Superset With:
Smith Machine Calf Raises: 140 x 15 x 3

Standing GM's:

65 x 8 x 3

-Could have done a wee bit more weight here, but had no one with me incase I fell on my face.-

Superset With:
Lying Hamstring Curls: 80 x 7 x 3

-VERY WEAK Hammies-

Leg Press:

360 x 5 x 3

Superset With:

Seated Leg Extension: 70 x 6 x 3

-Purposely went light on these, my quads were pretty burnt at this point so I'm not sure if I could have went heavy if I tried!-

Finishing up:

Walked up the stairs to exit the gym: BW x 15 stairs x 1
Not too disappointed with my first leg day back, considering I haven?t done anything with them in about a week and a half.
Whoa, just noticed, lots of Supersets today!!

[daYDreAmErX]

Subscribed

[LEX-UA]

Push

Cardio: DOMS refused to allow it today

Bench

Warmup: 65 x 15 x 1 set
95 x 5 x 1 set
105 x 4, 4
110 x 3
115 x 2

-No spotter, and a semi-weak chest-

Standing BB Military Press

65 x 5 x 5 sets

Decline Bench

40's x 6 x 3

Superset With

DB Flyes

20's x 5 x 3

Underhand Tri Press (pull?)

120 x 5 x 5

-Not sure if this is considered a pull or a push, in any case, I added it in today to add a little more focus on Tri's-

Lying Cable Skull Crushers

80 x 5 x 1
70 x 5 x 4

-Dropped weight, my form was suffering-

Finishing up:

Feet elevated (high) pushups x 10
Rear Lat Raises x 10
Med Ball Thrusts (lying position) x 15

Repeat x 3

Then I threw in a last set of Med Ball Thrusts, for the heck of it.


Today was a very intense workout for me -- best in a long time, best pump too. I feel as though I made up for the lack of cardio with intensity.

[LEX-UA]

Originally Posted by daYDreAmErX

Subscribed

.....




























....Really, Val?

I'm sure you do, I'm suuuure you do

[The_Animal11]

in! started on 5/14 and only 2 workouts posted?? where you at??

[daYDreAmErX]

She was in Europe

[LEX-UA]

Hi

Back now, rough week home

It's looking up now though...


Today's workout:

CARDIO: Morning

Few running intervals:
5 x 2 min with 1 min brisk walk between
Windsprints: 30 yd x 4, back peddle back
90 yd x 1
120 yd x 2



-These ended quickly, as my conditioning is mediocre at best.-


Evening Weight Training:

Pull:

Supinated Chins:

Bodyweight only - 3 x 6

Lat Pull - Wide Grip/Close Grip

Wide Grip - 100 lbs x 6 x 3
Close Grip - 140 lbs x 7 x 3

Seated Mid Row

120 lbs x 8 x 3

-Struggled a little with these, was having a strange pain in my lower back. Possibly due to off form, but I'm not sure.-

Upright Row

60 lb EZ bar x 8 x 3

- Possibly could have pulled a littttttle more on these, but everything else was taken and I was having an 'impatient' day -

Standing DB Curls

35's x 6 x 3

SS with Shrugs

45 lb plates x 10 x 3


Finishing up

Renegade Rows
Skipping

-Didn't really count or time these at all, just went to fatigue on each. I'm still struggling to get back to where I was before leaving for Europe...so I'm taking it a bit slow-

Had a great push day yesterday, but it was strikingly similar to the previous pull day in this log, so there's no need to re-type. Sprints felt really good today, which I'm quite happy about! Still working off those last few Guinness I suppose -- Ireland was good to me, as was England and France.

Edit: Regarding diet, it's still the same as stated above..although most carbs are coming from fiberous veggies.

[LEX-UA]

Leg day, ugh.
Since leaving for Europe, I somehow lost 50 lbs on my leg press, 40 on my squat, and 20 on my seated curls. Then again, I was tired that day..


...we'll see what happens in an hour!

[LEX-UA]

CARDIO: None

Back Squats

Warmup with bar, just to make sure my form was down. First time doing squats on a rack as opposed to smith machine in quite some time, previous gym wasn't equipped with a rack

95 x 6 x 2
115 x 6 x 1
135 x 7 x 2
155 x 7 x 1
155 x 1 x 1

-Went for a second set on the 155, but couldn't do it. Blah. Good news though, I'm up a few lbs, and down to only 30 lost on my squat. Better than last time I suppose.-

Leg Press

360 x 8 x 1
410 x 8 x 1
430 x 8 x 1

-Pre WO granola must have kicked in at this point, because I gained back the 50 lbs I lost on this lift, and added 20 to it -

Leg Extention

110 x 6 x 3

Finishing up:

Had some things planned, but didn't get to finish it all.

I only had an hour to work out today, due to family plans. With that, and the mix of conversations everyone felt the need to have with me today, I fell short of all I had planned for my legs. Still a good workout though, and I'm happy with it!

[LEX-UA]

Not much to update. No need to log yesterday's workout, as it was a Push day, and a small shoulder injury stopped me before I got into full swing.

I ended up doing a few finishers -- depth pushups w/ med ball, skipping intervals, med ball thrusts, regular pushups -- and calling it a day.

Thinking of taking today off too, aside from a bit of cardio.

[LEX-UA]

Got bored, decided to get a small one in

Pull

BB rows

75 x 6 x 3

DB shrugs

40's x 15 x 3

DB curls

35's x 6 x 3

Single arm DB row

45 x 6 x 3

-didn't have much to work with..only a little equipment at the apartment clubhouse-

[The_Animal11]

that was a heck of a leg day! how was the trip??

[LEX-UA]

Originally Posted by The_Animal11

that was a heck of a leg day! how was the trip??

Trip was wonderful, it was great to get away from Kentucky for a few weeks

I must say, I wouldn't mind calling the Irish countryside home!

[LEX-UA]

Had another good leg day Monday..added 20 lbs to squat and press. Unfortunately I can't say the same about back/bi's

Haven't had a decent back/bi (pull) day in two weeks. Seems like my strength flat lines before I even reach the midpoint of my workout...

Pull

supinated chins

Bodyweight x 5 x 3

-used to be 3 sets of 6, dunno what's going on but I struggle with 5 now.-

lat pull, wide grip

100 x 6 x 2
85 x 6 x 1

close grip

140 x 6 x 1
160 x 6 x 2

ez bar curls

60 x 4 x 2

-here's where it begins, I could BaRELY pull that-

...so I switched to

incline DB curls

30's x 5 x 2

-5 lb loss here, hopefully I'll get it back up next time-

T bar row

Whatever bar is + 45 x 6 x 3

Ss w/ shrugs x 45's

Felt real weak at this point and like my N.O. Xplode was about to come up, so I called it a day and threw out any finisher I had planned.

Crappy day, I have hope for a better pull day on Saturday though!

[LEX-UA]

Better workout today, I'm quite pumped about it.

However, considering my computer decided to die..and I've got 28 minutes left to fill out job applications on the Library comp. I shall not log this one!

[The_Animal11]

Originally Posted by LEX-UA

Felt real weak at this point and like my N.O. Xplode was about to come up, so I called it a day and threw out any finisher I had planned.

Crappy day, I have hope for a better pull day on Saturday though! [/center]

well theres your problem right there!

[LEX-UA]

Originally Posted by The_Animal11

well theres your problem right there!

Yeah, the first week I took it I felt okay, now it's day by day, sometimes I have a great pump and energy through the roof...others I feel disgusting. Ive stopped since then, and just had coffee (I usually work out early afternoon) with breakfast. I seem to feel much better.

[LEX-UA]

No lifting today, hitting a little cardio this evening though...thinking of some stair sprints out in the park.

Plans are for them to look something like this:

Stairs

Light warmup- jog half lap(ish)

Up-Hit every stair
Down-Brisk walk
Up-Hit every other
Down-Brisk walk

Repeat x 10

15 x pushups / small cooldown

Repeat above x 8,6,4,2.


Should go smoothly, isn't too much work I just hope the heat disappears before I go out!!!

[Turco]

Much respect, you've earned with your pizza consumption skills.

[LEX-UA]

Would be nice if I could post my vid though


Had a great Leg day today, followed by a large pizza...

Lower


Back Squats

Warmup - 95 x 6 x 2
135 x 6 x 1
155 x 6 x 2
175 x 6 x 1

-Felt a little stronger today, still not at 185 where I was before going to Europe -

SLDL

135 x 6 x 3

-Still pretty weak with the Deadlifts, working on it though.-

GM's

65 x 6 x 2

-Mostly just wanted to stretch the hamstrings with these, as my lower back was a little shot after the SLDL's-

Leg Press

410 x 6 x 1
430 x 6 x 1
450 x 6 x 1

-Great MM connection with these, 'twas pleased -

Single Leg Extention

60 x 6 x 1 (per leg)

-Just felt the need to throw in one quick set of these before calves.-

Calf Raises (standing)

220 x 10 x 2
240 x 10 x 1


Finishing up: (with partner)

Skipping/Wall Sits

1 Completed 100 rope turns, she sat in the time it took me to do this, then we switched positions.

Repeat x 3.

Overall good workout today, feeling a little blah after the pizza though!

[Turco]

Good leg day. Are you following a program, or doing whatever you feel like doing?

[LEX-UA]

Umm, currently I'm just trying to drop some BF%. Last I checked I'm around 18% and that's too high for my liking..so I'm looking to get it down, then add some lean mass this fall/winter.

I've just started a 90(ish) day cut, and in the process am doing Lower/Push/Pull, and yes filling that with whatever exercises suit my mood that day.


No, the pizza didn't help, but I just couldn't resist

[Turco]

18% for a female is actually lean, but keep in mind, some bf measurements aren't all that accurate. Go with the mirror and the scale. Whatever you're doing is working. Your pics show.

[The_Animal11]

Originally Posted by Turco

18% for a female is actually lean, but keep in mind, some bf measurements aren't all that accurate. Go with the mirror and the scale. Whatever you're doing is working. Your pics show.

this!

[LEX-UA]

Thanks Turc, I appreciate it I used a Lange Skinfold Caliper (no place close to get dunked) and that's what I came out with. I rarely check/weigh though, and often do use only the mirror...

IMO, it's the best thing to do.


18% could have been a fairly low reading, and I feel like it was. I think it could be a bit higher, as I can't see much ab definition when flexed. However everything else is coming along as I had hoped.

[LEX-UA]

Originally Posted by The_Animal11

this!

Thank you, as well, kind sir

[LEX-UA]

Push


Military BB Press - Behind Neck

65 x 6 x 3


-Haven't done these in a while, they were harder than I remembered!-

'Raising Circuit' Lateral-Front-Rear

Lateral - 15's (pretty strict)
Front - 25 lb Plate
Rear - 2 x 10 lb plates

Repeat x 3

Flat DB Press

50's x 6 x 1
45's x 6 x 2

Incline DB Press

35's x 6 x 3

-I've got a weak upper chest

Machine Flyes

100 x 6 x 1
90 x 6 x 2

Tricep Underhand Pull

130 x 6 x 1
120 x 6 x 2

SS with Feet Elevated/Weighted Dips

-I usually can do 3 sets of 130 with these, but my Tri's were shot today-

Cable Crunches

130 x 20 x 3

-These felt great!-


Finishing Up:

No finisher really today, I decided to skip and do some burpees but the room was taken. I found a small place to do some skipping for a bit, probably around 3 or 4 minutes, then called it quits.
Planning to do some stairs in a hour or so when it cools down a bit, and possibly dive in the pool after!

Weight down 2 lbs since weighing in at the beginning of last week!

[The_Animal11]

i think for a female ya got pretty good pressin strength! solid workout by the looks of it!

[LEX-UA]

No training today (aside from cardio). Today was a pull day, and my lower/mid back is VERY sore, from the deads Monday I think. I feel like I haven't recovered well this week, but I suppose many things could factor into that, lack of sleep being a large one. Next week I'm thinking of changing things up....

Mon: lower (complex)
Tues: push (complex)
Wed: pull (complex)
Thurs: lower (specific/areas that lacked previously)
Fri: push (specific)
Sat: pull (specific)

OR

Mon: lower
Tuesday: plyos
Wed: push
Thurs: plyos
Fri: pull
Sat: plyos
Sun: off

Number two looks better as of now...but I dunno. Im getting urges to go back to working two muscle groups/day .