(Insert cool title here)

[cyanotikat]

FFFFF. Collecting OT at work.

Sunday's workout:

BB OHP:
65x3
65x1
55x4
55x4
55x4
55x4

Upright Row:
50x6
50x6
50x6

Side Lateral Raises:
20x10
20x10
20x10

TBar Shoulder Row:
35x5
35x5
35x5

BB Shrug:
135x7
135x7
135x7
135x7

DB OHP:
40x8
40x7
40x6

10 min HIIT

------------------
Today:

Deadlift:
135x5
155x4
155x4
155x4
155x3

Lat Pulldown Close Grip:
55x10
60x7
60x6

Cable Row:
50x6
50x6
50x6

Bent DB Row:
35x5x5
35x6x6
35x6x6

10 min HIIT

[cyanotikat]

MP Assault PWO.

Flat Bench:
65x5
75x3
75x2
75x3
75x2
75x2
75x2

Hammer Curls:
20x5x5
20x5x5
20x5x5

Str8 Bar Curls:
40x5
40x5
40x5

Skullcrushers:
40x6
40x6
40x6

Conc Curl:
20x6x6
20x6x6
20x6x6

Tri Pulldown:
40x10
40x8
40x7 burnout

Str8 Bar Wrist Curls:
40x15
40x15
40x11 burnout

Machine Pec Flies:
70x8
70x7
70x6 burnout

10 min HIIT

Short review on MP Assault (Grape).. 9/10
Pros - Only took ~10 min to work and lasted beyond my workout.. Love it... The flavor is better than any other PWO I've tried.
Cons - Takes longer to mix than other brands I've tried (cellucor, build) so definitely use a blender bottle and shake more than normal.

Overall I will probably stick with this brand.

[cyanotikat]

These few days my family is down for the ceremony have started out awful for me... I went to visit my grandmother & great aunt last night after a 10 hr shift and the first thing my aunt does is picks me up. Then they proceed to talk down to me about my weight and how I'm too skinny and how my family is "big boned" (fat as fvk every single one of them) so I won't look good when I'm thinner. They kept offering me food(when I say food I mean cookies/other snacks I just have no desire to eat anymore) and all I could do was sit there and try to be respectful and decline. I kept telling them, it's like you think I starve myself.. I eat all the time please leave it alone... They both got so offended when I told them to worry about their own lives and leave mine alone. Not only that but I've learned we should have gotten married and then told everyone because when people tell you it's your day, hah, that's a fking lie. I'm stuck doing everything my family wants to do, and tbh I'd rather just be left the hell alone.
/rant.

Also, they better leave me the fk alone for gym time tomorrow or heads will roll.

[rickiecoombs]

I feel your pain.

If I had my time back, I would have gone somewhere hot, gotten married, come home, informed family.

Seriously. If you are not the kind of girl that wants a "big white wedding"... well, the day is about everyone else, and you just have to live through it.

That sounds really bitter, I know. I am very happily married. But I definitely advocate, for those gals who are not into the big wedding thing, and who have overbearing families - GO SOUTH!!

You'll get through it, I promise. It might suck, but it's short term, and then you get to spend the rest of your life with your favourite person!

...That might not have been as encouraging as I meant it to be. Sorry. It was meant to be supportive. Really, it was!!

[V.I.C]

Ignore what the older gen are telling you. As long as you are happy and comfortable with the way you are and look then thats all that counts.
Good luck for the big day. Hope all goes how you want it.

[cyanotikat]

I feel your pain.
If I had my time back, I would have gone somewhere hot, gotten married, come home, informed family.
Seriously. If you are not the kind of girl that wants a "big white wedding"... well, the day is about everyone else, and you just have to live through it.
That sounds really bitter, I know. I am very happily married. But I definitely advocate, for those gals who are not into the big wedding thing, and who have overbearing families - GO SOUTH!!
You'll get through it, I promise. It might suck, but it's short term, and then you get to spend the rest of your life with your favourite person!
...That might not have been as encouraging as I meant it to be. Sorry. It was meant to be supportive. Really, it was!!

Thank you! Yay. Also now we understand/know why bridezillas exist. Rofl. At least we know never to have a huge wedding!

Ignore what the older gen are telling you. As long as you are happy and comfortable with the way you are and look then thats all that counts.
Good luck for the big day. Hope all goes how you want it.

Thanks Vic!

[cyanotikat]

We beat the everloving **** out of ourselves at the gym this morning. Had to stop a few times because I felt pukey/lightheaded.
Getting back on track with macros/caloric intake today.

BB Squat:
115x3
115x3
135x2
115x3
115x3
115x2

Standing Calf:
180x12
180x12
180x12
180x12

1 Leg Hammy Curls:
20x5x5
20x5x5
20x5x5

Seated Calf:
160x10
160x10
160x10

Leg Extensions:
65x10
65x10
65x10

Hammer Curls:
20x6x6
20x6x6
20x6x6

Standing Tricep Extension:
30x6
30x6
30x6

Wrist Curls:
40x14
40x13
40x12

Str8 Bar Curls:
40x5
40x5
40x5

Tricep Pulldown:
40x10
40x10
40x7

Upright Row:
50x4
50x5
50x5
50x5

DB Shoulder Press:
40x8
40x8
40x8

Side Lateral Raise:
20x10
20x10
20x10

BB Shrugs:
135x8
155x8
155x8
155x8

Conc Curls:
20x8x8
20x8x8
20x8x8

Pec Flies:
70x6
70x6
70x6

[VAPump]

Holy volume, awesome workout.

Just when I thought I was getting my shoulder strength back, I see you are doing lateral raises heavier than me. And DB press almost as heavy. Guess I need to step it up more.

[cyanotikat]

Holy volume, awesome workout.

Just when I thought I was getting my shoulder strength back, I see you are doing lateral raises heavier than me. And DB press almost as heavy. Guess I need to step it up more.

Just because you say this, I will up the weight & do more next week ;D <3 Lemme know what I have to beat on DB press ;D

[VAPump]

Just because you say this, I will up the weight & do more next week ;D <3 Lemme know what I have to beat on DB press ;D

I see how it is. Let's do this.

The other day I did DB press with 60's, but I could go heavier. Next shoulder day (should be Friday) I will see what I can do.

[cyanotikat]

Amaigad EVERYTHING IS SORE. FEELS SO GOOD!

Deadlift:
135x3
155x3
155x2
135x4
135x3
135x3
135x3

Lat Pulldown Close-Grip:
60x6
60x6
60x6

Seated Cable Row:
50x6
50x6
50x6

DB Bent Row:
35x5x5
35x5x5
35x5x5

Stiff-Arm Pulldown:
30x10
30x9
30x7

10 min HIIT

Edit: Thought I should add that the con-cret lemon-lime pwo did not work at all for me.
Drank Gaspari aminolast for a post 9.5/10 taste, love it.
We have so many samples to try, so I'm going to use a different one each workout day.

[VAPump]

Where do you come up with your reps/sets? LIke for DL it looks pretty random to me. If so, nothing wrong with that, but I'm just wondering if there is a method I'm not seeing

[cyanotikat]

Where do you come up with your reps/sets? LIke for DL it looks pretty random to me. If so, nothing wrong with that, but I'm just wondering if there is a method I'm not seeing

The point I was aiming for was supposed to be less reps so you can pull higher weight, but that just isn't happening at a deficit, so I may just go back to 5 sets of 5 or something at a reps weight..

[cyanotikat]

MPA pwo.

Bench:
65x5
75x3
75x3
75x3
75x3
75x3
75x3

Str8 Bar Curl:
40x6
40x6
40x6

Hammer Curl:
20x6x6
20x6x6
20x6x6

Conc Curl:
20x7x7
20x7x7
20x7x7

Skullcrusher:
40x6
40x7
40x6

Str8 Bar Wrist Curls:
40x12
40x13
40x12

Tri Pulldown:
40x4
40x2
40x3 (triceps = dead)

Machine Pec Flies:
75x8
85x5
85x4

10 min HIIT

[cyanotikat]

MPA PWO.

Squat:
95x5
115x4
115x3
115x4
115x3
115x3
115x3

Standing Calf:
180x12
200x10
200x10

1 Leg Hammy Curl:
20x5x5
30x5x5
30x5x5

Seated Calf:
180x5
180x5
180x5

Zercher Squat:
115x5
115x4
115x4
115x4

Bench:
65x7
75x3
75x3
75x3
75x3

Hammer Curl:
20x6x6
20x6x6
20x6x6

Skullcrushers:
40x7
40x7
40x7

Conc Curls:
20x8x8
20x8x8
20x8x8

Tri Pulldown:
40x10
40x7
40x5

Edit:
First lifting injury today... Lower back strain on my 2nd set of squats. Worked through it. Excruciating pain at the moment. Will take it very light on deads Monday if I'm able to.

[cyanotikat]

1MR PWO. (Did not do anything.)

Did not beat VAPump :|

DB OHP:
50x6
50x5
50x5
50x6
50x4

Upright Row:
50x5
50x6
50x5

Side Lateral Raise:
30x6
30x6
30x6

TBar Should Row:
35x5
35x5
35x5

BB Shrugs:
225x6
275x4 (PR)
275x5
275x5

25 min HIIT (followed by dizzy/pukey for 20 mins!)

[cyanotikat]

1 week of being completely back on track and 0 lbs gone & noticing no difference. Eating at a 600 cal deficit and exercising 4x week... Not sure what's going on ><

On second thought, MPA has creatine mono... Herp derp... Last time I tried that I felt like a bloated marshmallow. Same applies to this week. Guess I'll have to deal.

On third thought, increasing my caloric intake by ~250/day. Break time for 2 weeks to kick start metabo, then back to business.

[cyanotikat]

Pulled a muscle in lower back 12/7. Decided back day anyway, despite everyone telling me not to. Oh right, and got a PR.

Deadlift:
135x5
155x4
185x3
205 FAIL
185x2
205x1 (PR!!!!)
155x4

Lat Pulldown Close-Grip:
60x7
60x7
60x7
60x7

Cable Row Seated:
50x6
50x6
50x7

DB Bent Row:
35x5x5
35x5x5
35x5x5

Anddd /spent.

[cyanotikat]

Yesterday's workout.

Bench:
75x4
75x4
75x3
75x2
75x3
75x2

Str8 Bar Curl:
40x6
40x6
40x6

Hammer Curl:
20x6x6
20x6x6
20x6x6

Skullcrushers:
40x6
40x6
40x6

Conc Curl:
20x6x6
20x6x6
20x6x6

Str8 Bar Wrist Curl:
40x12
40x12
40x8

Tri Pulldown Rope:
40x4
35x5
35x5

Pec Flies:
75x5
75x5
75x3

10 min elip

[cyanotikat]

Back is at ~75%. Stretching it frequently throughout the days..

Zercher Squat:
Decided to do these today to take most of the pressure off my lower back.
115x4
115x4
135x4
135x4
135x4
135x4

Standing Calf:
180x15
180x15
180x15
Probably won't be going any higher on these, as 200lbs impacts spine.

1 Leg Hammy Curls:
30x5x5
30x5x5
30x5x5

Seated Calf:
135x10
135x10
135x10

Leg Extension:
70x8
70x8
70x8

Lunges:
20x15
20x15
20x15

Knee-Up on Parallel Bar:
x15
x15
x15

Ab Crunch Machine:
10x10
10x10
10x10

Obliques:
30x10x10
30x10x10
30x10x10

Also doing well on my eating break... Eating about 1600-1700 cal / day. Hit 2k twice this week. Still in a deficit just quite a bit more intake. Mentally this is considered a "cheat" I suppose, but I'm eating all the same foods I normally would, not piggy binging. I don't even have the desire to eat super crappy sh*t anymore. Not even Funyuns D;

[cyanotikat]

Cardio Igniter PWO
Shoulders/ didn't mean for it to turn into arms.

Military Press:
65x3
65x3
65x3
65x2

Upright Row:
50x6
50x6
50x6

DB Side Lateral Raise:
20x10
20x10
20x10

DB Front Raise:
20x10x10
20x10x10
20x10x10

DB OH Press:
50x5
50x5
50x5

BB Shrug:
225x7
275x5
275x5
275x5

Hammer Curl:
20x6x6
20x6x6
20x6x6

Standing Tri:
35x6
35x6
35x6

Conc Curl:
20x9x9
20x9x9
20x9x9

Str8 Bar Wrist Curl:
40x10
40x10
40x10

Str8 Bar Bicep Curl:
40x5
40x5
40x5

Tri Pulldown Rope:
30x8
30x10
30x9

Pec Flies:
70x8
70x7
70x6

10 min HIIT

[cyanotikat]

Giving myself the first of 2 rewards for dropping all this weight. Half-sleeve gamer/geek tattoo in the works (: Will be drawn up by Friday I hope!!! (: (:
... 2nd will come in another 20 lbs... belly button piercing!

Also, I had forgotten that when I was younger and way less fat that I'm actually slightly knock-kneed ;\ Now that most of the fat is gone, I have matching bruises on both sides of both knees and they hurt like a muddafukka. Ugh, will have to actively pay attention to how I walk all the time ):

[cyanotikat]

Back!

Deadlift:
155x4
185x3
225 FAIL
205x1 (matched PR)
210x1 (PR!!!)
185x3
185x2

Lat Pulldown Close-Grip:
60x9
60x8
60x7

Cable Row Seated:
50x6
50x6
50x6

Bent DB Row:
35x5x5
35x5x5
35x5x5

10 min HIIT

Excited about another PR! 225 is within reach!!

[cyanotikat]

Random off-day.

ATG Squats:
95x3
105x3
115x2
115x3
115x2
115x3

Standing Calf:
180x12
180x12
180x12

1 Leg Hammy Curl:
30x5x5
30x5x5
30x5x5

Seated Calf:
135x10
135x10
135x10

Zercher Squats:
115x4
135x3
135x5
135x7

BB Shrugs:
225x6
225x6
225x6
225x6

Knee-Ups on Parallel Bars:
x15
x15
x15

[cyanotikat]

Arms yesterday.

Bench:
75x4
75x3
75x4
75x3
85 Fail
75x3
75x3

Hammer Curl:
20x6x6
20x6x6
20x6x6

Skullcrushers:
40x6x6
40x6x6
40x6x6

Conc Curls:
20x6x6
20x6x6
20x6x6

Wrist Curls:
30x30
30x22
30x25

Str8 Bar Bi Curl:
40x6x6
40x6x6
40x6x6

Tri Pulldown Rope:
40x8
40x9
40x8

Pec Flies:
70x10
70x7
70x6

10 min eliptical

[cyanotikat]

Light back day this morning.

Deadlift:
155x3
155x4
135x8
135x8

Lat Pulldown Close-Grip:
60x8
60x6
60x6

DB Bent Row:
35x5x5
35x5x5
35x5x5

Cable Row Seated:
50x6
50x6
50x6

Ab Crunch Machine:
20x10
30x10
30x10

Knee-Up on parallel bars:
x15
x15
x15

6 days of gym this week. A little too much for me this week, my body is ow already. Still going to finish it out though as quitting isn't in my agenda.

[cyanotikat]

Light squat day.

Squat:
95x5
95x5
115x3
95x5

Standing Calf:
180x12
180x12
180x12

1 Leg Hammy Curls:
30x5x5
30x5x5
30x5x5

Seated Calf:
135x15
135x15
135x15

Zercher Squats:
135x5
135x3

Saw some beefy dude doing shrugs, felt like doing them.

BB Shrug:
225x6
225x5
225x5
225x3

[cyanotikat]

Sooo arrived at the gym at 7:35. Forgot gym closes at 8. Half-ass speedy workout.

Bench:
75x4
80x2
80x2
80x2
80x2
80x2

DB OH Press:
40x4
40x5
40x5
40x5

Upright Row:
50x6
50x6
50x6

DB Side Raise:
30x7
30x7
30x5

DB Front Raise:
30x7
30x7
30x7

BB Shrug:
225x6
225x6
225x6
225x6
225x6

[cyanotikat]

Probably taking the rest of the week off from the gym. 6 days last week raped my body and mind. Need a regroup.

[cyanotikat]

Okayy.. Couldn't stay away from the gym. Felt like a lardy piece of ****e eating above maint for the past 2 days.. Hit a bench pr, which is cool.

Flat Bench:
80x2
80x3
80x3
85x1 (PR)
77.5x1 (rofl, hubby didn't load a cookie 2.5 on one side, did the wobble, but it still counts!!)
80x1

Str8 Bar Bicep Curl:
40x6
40x7
40x6

Hammer Curl:
20x6x6
20x6x6
20x6x6

Str8 Bar Wrist Curl:
40x18
40x15
40x15

Conc Curl:
20x6x6
20x6x6
20x6x6

Tri Pulldown Rope:
40x10
40x10
40x10

Pec Fly Machine:
70x10
70x8
70x6

Then randomly felt like doing a little bit of deads and shrugs...

Deadlift:
135x8
225 Fail
185x1
135x4

Shrug:
225x6
225x6
225x6

10 min HIIT