Click here for pics of squat booty

[koyongi]

Yesterday:

Reverse band DL, average band, set @ 70:
some@135 (conv and sumo)
3@225 (conv and sumo)
2@275 (conv and sumo)
1@315 (conv and sumo)
1@335 (conv and sumo)
1@345 (conv and sumo)
1@355 (conv and sumo)
1@365 (sumo)
1@375 (sumo)

Trap bar DL:
25@plate
20@plate+10
15@plate+quarter
12@plate+35
10@plate+35

Split squats:
12@45 (x3)

[koyongi]

Floor press:
some@bar
8@95
5@135
3@165
1@185
1@195

DB incline:
15@25 (x3)
15@30
12@30
10@35
8@40

DB press:
15@30 (x4)
12@35
10@40
8@40

OHP, fat bar:
15@bar (x3)
12@30
10@40

flyes, lateral/rear DB raise, stuff

[koyongi]

Speedy squats, light band:
some@bar
3@105 (x3)
3@145 (x3)
3@195 (x3)

SLDL:
12@135 (x2)
10@155
10@185

DB squats:
12@50 (x2)
12@60 (x2)

Wide stance squats:
15@105 (x3)

[koyongi]

Yesterday:

Barbell rows:
15@bar (x2)
15@55
15@65
12@75
10@85
8@95

Band rows:
4x15

DB rows:
10@60
10@50 (x2)

Curls, yoke

[koyongi]

GHR:
4x12

Walking lunges:
15 per
15 per@25 plate overhead (x2)

Box squats, butt pillow:
15@55, 105, 145 (x2)

Decline abs:
2x10

[koyongi]

Bench, short minis:
some@bar
5@95
5@135
3@165
Add 1bd:
1@185

Incline:
15@55 (x4)
12@65
10@85
8@105

OHP:
15@55 (x2)
13@55 (x2)
12@65
10@75
8@85

DB lateral raise:
15@5s (x4)
12, 10, 8@10s

Band pull aparts, tricep pressdowns, other band stuff

[koyongi]

Walked, reffed two Upward basketball games.

Mock meet:
Squat: 305
Bench (narrow): 205
Deadlift (sumo): 315
Total: 825. Better than my last real meet. No deload, on a diet. :/

[koyongi]

BODYBUILDING DAY:

DB SLDL:
12@50s (x4)

GHR:
4x12

Box squat:
15@105 (x4)

Step ups:
10
10@20s

DB row:
15@30 (x4)

OHP:
12@55, 65, 65

DB curls:
12@20s (x4)

More DB curls:
12@10s (x4)

Decline situps:
3x25

Tire flips:
5x10 (little tire)

[koyongi]

Squats, light band:
5@bar
3@105
3@145
2@195
1@205
1@215
1@225
1@235

Trap bar DL:
12@platequarter (x4)

Front squat, narrow to butt pillow:
12@105 (x4)

Leg extensions/BW squats:
4x15

[koyongi]

Yesterday:

Bench, big chain:
5@bar
5@95
3@135
1@185
Add red slingshot:
1@205
1@215
1@225
1@235

DB bench:
15@30, 30, 35, 35
12@40
10@45
8@50

OHP:
15@55, 55, 55, 55
12@55
10@55
8@65

DB fly:
15@10 (x4)
12@15
10@15
8@20

DB lateral raise:
15@5, 5, 10

Tricep kickback:
15@5, 5, 10

Tricep extension:
15@10 (x2)


Today:
Xtremefit

[koyongi]

Reffing basketball

Speedy squats, big chain, @25:
some@bar
5@105
2@145 (x12, 1 min rest between)

SLDL:
12@135 (x3)

GHR:
3x10

Back extension thingie:
3x12

Walking lunge, 25# overhead:
2x12per

Bicycle abs

[lazyaj]

Walked, reffed two Upward basketball games.

Mock meet:
Squat: 305
Bench (narrow): 205
Deadlift (sumo): 315
Total: 825. Better than my last real meet. No deload, on a diet. :/

Long-time lurker, first-time poster. Love your journal! Do you have a next meet in mind?

[Link815]

Such fat

[koyongi]

Long-time lurker, first-time poster. Love your journal! Do you have a next meet in mind?

Thanks! I think I'm going to do a full meet at the end of April. I was going to do one earlier, but meets around here fill so fast! Probably then strongman this summer, and then another PL meet in the fall. We'll see how things go!

Such fat

NO U


So today:

Speedy bench, 40# chain @ 25:
3@95 (x3)
3@115 (x7)

T-bar rows:
12@plate (x4)
10@platequarter (x3)

Band rows, monster mini:
4x15

Band lat pulls, purple:
3x12

Curls:
20@Ezbar
20@5s (x2)

Sprints:
5x15sec

[koyongi]

Yesterday:

Morning - 40 min cardio

Night-

Rack pulls, at knee, double mini band:
5@135
5@185
5@225
3@275
3@295
3@315 (x3)

Isolateral leg extensions SS BW squats:
15@40 (x4)

Hack squats:
15@35s (x4)
15@45s
12@45+10
12@45+25

Isolateral leg press:
10@machine+100 (x3)

Reverse hypers:
4x10

Walking lunges:
2x12
12@10# DBs

Calf raises:
15@45 (x4)

[koyongi]

Wednesday:

40 min cardio in AM, inaugural Ridgeview ladies' fitness group in PM


Thursday:

40 min cardio in AM

Bench, 3bd:
5@bar
5@95
5@135
5@185
3@205
3@225
1@245
1@255
1@265
1@275 (slowest.bench.ever.)

Flat bench:
15@135 (x3)

DB incline:
15@20s (x2)
15@25s (x2)
10@30s
8@35s
6@40s

DB fly:
20@5s (x2)
20@10s (x2)
15@10s
12@15s
10@15s

DB kickback:
15@5s (x2)
15@10s (x2)


Today:

40 min cardio AM

40-min Xtreme Fit later AM

[koyongi]

Reffed two Upward basketball games

Speedy squats against minis:
5@bar
5@105
2@145 (x5)
2@195 (x5)

SLDL, fat bar:
12@120, 140, 160, 170

Glute bridge SS KB squat:
4x15

Sumo DL, fat bar:
10@170 (x3)

Walking lunge:
12
12@10s
12@20s

[koyongi]

Speedy bench, short minis:
3@bar
3@95 (x6)
3@115 (x4)

T-bar row:
15@plate (x4)

Barbell row:
12@45 (x4)
10@65
8@85
6@95

DB row:
10@30, 35, 40

DB curl:
15@10s (x2)

DB hammer curl:
8@20 (x3)

Crunches:
3x15

Hanging leg raise:
3x15

Walked 30 minutes


Super Bowl food prep, Super Bowl, Super Bowl food eating.

[koyongi]

Monday:
40 min cardio


Tuesday:

Squats:
5@bar
5@95
5@135
5@185
3@225 (x2)
3@245
3@275

Leg press:
20@1 plate (x4)

Hack squat, wide:
15@plate (x4)
12@plate + 10
10@plate + quarter
8@plate + quarter

Walking lunges SS DB DL:
10@10s (x3)

Sprints on bike:
5x15s


Today:
40 min cardio, yoga, ladies' fitness class

[koyongi]

Thursday:

40 min cardio in AM

Bench to manpon:
5@bar
5@95
5@135
3@185
Add manpon:
3@205
3@225

Incline:
15@55 (x2)
15@65 (x2)
12@75
10@85
8@95

OHP, fat bar:
15@40 (x4)
12@50
10@50
8@60

DB lateral raise:
15@5s (x4)
12@10s
10@10s
8@10s

Reverse DB fly:
15@10s (x3)

Band tricep pushdowns SS overhead tricep extensions (mini band):
3x15

Friday:

40 min cardio in AM

Xtreme Fit in later AM


Saturday:

Reffed 2 basketball games

Speedy squats, buffalo bar, 100ish# chain:
some@bar
5@105
2@145 (x5)
2@195 (x5)

Wide box squat to pillow:
15@145 (x2)
15@195 (x2)

Sumo DL:
15@135 (x3)

GHR:
4x15

Band yes machine, mini band:
4x20sec

Band ab crunches:
50@mini
40@monster
30@light

30 min cardio, Deadpool


Sunday:

Shoveled sleet and walked in AM

Speedy bench, 100# chain:
some@bar
3@95 (x3)
3@115 (x3)
3@135 (x4)

T-bar rows, neutral grip:
15@plate (x4)
15@plate+10 (x2)
12@plate+20

BB rows:
15@bar (x2)
15@55 (x2)
12@65
10@75
8@85

Lat pulldowns against bands:
15@mini
15@monster
15@light (x2)

DB curls SS hammer curls:
15@10s (x2)
15@5s


Monday:

AM cardio 40 min, yoga

[koyongi]

Tuesday:

40 min AM cardio


Squats:
some@bar
5@105
5@150
3@180
1@210
12@225

Trap bar DL:
20@plate (x4)
15@plate+10 (x2)
12@plate+quarter

Band yes machine, short mini:
4x20 sec

Split squats w/ DBs:
20@10s
10@15s
10@20s


Today:

40 min AM cardio, yoga, women's fitness tonight

[koyongi]

Thursday:

Morning 40 min cardio

PM:

Bench:
some@bar
5@95
5@115
3@135
1@155
12@165

Incline:
15@45, 55, 65, 75
12@85
10@95
8@105

DB bench:
15@25, 30, 35, 40
12@40
10@40
8@40

Machine OHP SS DB lateral raise:
3x15

Rear pec flye SS wide grip upright row:
3x10

Tricep pressdown SS overhead tricep extension:
3x15


Friday:

40 min walk


Today:

Sumo DL:
5@135
5@155
3@185
1@215
15@230

Leg curls:
15@35 (x4)

Leg press:
20@plates, plates+10, plates+25, 2 plates

Split squat on smith machine:
10@10s
10@25s (x3)

Calf raises:
3x15

60 min cardio

[koyongi]

Yesterday:

AM cardio, 80 minutes

PM:

OHP:
5@bar
5@55
3@65
1@75
12@80

Rear delt fly:
15@20
15@30 (x3)

Lateral DB raise:
15@5, 7.5, 10 (x2)
12@12.5
10@15
8@15

Upright rows SS plate raises:
15@35, 25 (x4)

Rope tricep pressdowns SS dips:
3x20/fail


Today:

AM: 30 min bike, 30 min treadmill
Yoga

[koyongi]

Yesterday:

Sumo DL:
5@95, 135, 155, 185

Pull ups:
3x8

BB rows:
15@45 (x2)
15@55 (x2)
12@65
10@75
8@85 (x2)

Band lat pulldowns:
15@mini (x2)
15@monster (x2)
12@monster+mini
10@monster+mini


Today:
40 min treadmill, 20 min bike
Yoga
Women's fitness tonight

[koyongi]

Yesterday:

60 min AM cardio

Bench:
5@45, 95, 115, 135

DB fly:
15@10s, 15s (x2), 20s

Incline bench:
15@55 (x4)
12@65
10@75
8@95

DB floor press:
15@20s, 25s, 30s, 35s
12@40s
10@45s
8@50s

Pushups:
3x12

Rotator cuff stuff


Today:

40 min AM cardio

Xtreme Fit

[koyongi]

Yesterday:

60 min AM cardio

Squats:
5@55, 105, 145, 185

Trap bar DL:
15@155 (x4)
15@205 (x2)
12@225 (x2)

Walking lunges:
12@25 overhead (x3)


Today:

60 min AM cardio

OHP:
5@55, 55, 65

Rear delt DB fly:
15@10s (x4)
12@15s (x2)

DB lateral raise:
20@5s (x4)
15@10s (x2)
10@15s (x2)

Front raise SS upright row:
15@25, 15@15
15@25, 15@25
15@25, 15@35

Tricep band pressdown SS DB kickback:
15@mini, 10s (x3)

Yoke Zercher carry:
some w/ empty yoke (140ish)
a bunch w/ quarters on the corners (240ish)

[koyongi]

Monday:

60 min AM cardio


Tuesday:

DL:
5@135, 185
8@215 (x2 sumo, x2 conv)
13@215

Neutral grip t-bar rows:
15@plate
15@plate+quarter (x3)

Rows:
15@45 (x2)
12@65 (x2)
10@85 (x3)

Band lat pull:
3x15@monster mini

Band ab crunches:
3x30@light

Sprints:
8x15 sec, 1 min walk between


Today:

60 min AM cardio, yoga, women's fitness

[koyongi]

Thursday morning:

Bench:
5@45, 95
8@145 (x4)
15@145

DB fly:
20@10s (x4)
15@15s (x2)
10@20s

Incline:
12@55 (x4)
10@65
8@75
6@85

DB bench:
12@25s (x2)
12@30s (x2)
10@35s
8@40s
6@50s


Friday:
Walked a whole bunch


Saturday:

Squats:
5@55, 105, 145
8@200 (x4)
12@200

Leg curls:
4x15

Narrow leg press:
4x20

Split squats

Intervals on bike:
8x15sec sprint, 1 min rest


Today:

OHP:
5@45
8@75 (x4)
12@75

Walked 60 min

[koyongi]

Monday:

60 min AM cardio, yoga


Tuesday:

Walking while watching a webinar

Deadlifts (all sumo):
a bunch@95, 105, 120, 130, 180 (so sore)
3@200
3@225
8@240 (x3)

Band lat pulls, purple band

BB rows:
12@45, 65, 85, 85

DB rows:
15@25 (x4)

Band rows, double mini:
3x15

Today:

50 min am walking
Yoga
Ladies' fitness

[koyongi]

Walked two laps in AM, two laps in PM

Bench:
5@45, 95
3@135, 150
8@160 (x2)
12@160

Incline bench:
12@55, 75, 95 (x2)

DB bench:
12@30, 40, 50, 50

DB fly:
15@10s (x5)

Jump rope:
15-second sprints, 1-min rest (x10)