Adventure time with Inky

[emergency]

Lat Pulldowns
60x12
80x12x3

Reverse Grip Lat Pulldowns
80x12x4

Cable Rows
80x12x4

Chest Supported Dbell Rows
22.5x12x4

Barbell Curls
30x12x4

Dbell Curls
17.5x12x3

10 minutes on the stairmill

The Majestic Wild Colorado Hippo



because it's been a while since I've shared his cute face

nice training inky and good looking pup you got there!

[LoveMyInk]

Tuesday night

Lat Pulldowns
80x12x4

Reverse Grip Lat pulldowns
60x12
80x12x2
60x12

cable rows
80x12x4

Chest supported dbell rows
25x12x4

barbell curl
30x12x4


Wednesday

bench
65x10
75x8
85x5
95x2 3 sec pause
95x2 3 sec pause
105x2
95x3
95x3

incline dbell bench
25x12
30x8
30x8
25x12

OHP
40x12x4

Rear delt
50x12x4

one arm barbell shrug
50x12x4

Tricep pressdowns
36x12x4

[emergency]

another nice training update , nice work on those shrugs.

[LoveMyInk]

D'awww he sure is photogenic!
Trying to get my own pup to get used to the waters. . planning on taking him to a stream perhaps tomorrow

that's one of the weirdest dogs i've ever seen

Yeah Hippo is pretty adorable. He gets his photo taken a lot. I accidentally deleted all photos from my phone yesterday, and of course nothing was backed up because my computer was old as fu and died a year or so ago

nice training inky and good looking pup you got there!

thanks E If I could get paid to wander around and take pics of him and other dogs I'd be happy

[emergency]

that's one of the weirdest dogs i've ever seen

Yeah Hippo is pretty adorable. He gets his photo taken a lot. I accidentally deleted all photos from my phone yesterday, and of course nothing was backed up because my computer was old as fu and died a year or so ago



thanks E If I could get paid to wander around and take pics of him and other dogs I'd be happy

Now that would be a fun job

[LoveMyInk]

Now that would be a fun job

Totally agree. actually if feminists wouldn't have ruined sh!t for me I'd be a stay at home wife and could just hike and take pictures of him for fun and still be home in time dressed up with dinner on the table. haha

[LoveMyInk]

squats
95x6
105x5
115x4
135x3
155x2
155x2
145x3
135x3

these felt crummy, super heavy and just blah. It feels like a cold may be coming on which would be annoying


leg extension
75x12
87.5x12
100x12x2

seated leg curl
75x12
75x12
87.5x12x2

seated abductor machine thing
100x12x4

added these because I need some shape in this area and my adductors overtake them so trying to make some balance


10 minutes on the stairmill

it's my mums birthday today so no gym this evening. my right wrist and right IT band and i think Tib A are ouchie today, I can't find my biofreeze which is annoying because that helps take the pains away.

[fittofattofit]

squats
95x6
105x5
115x4
135x3
155x2
155x2
145x3
135x3

these felt crummy, super heavy and just blah. It feels like a cold may be coming on which would be annoying


leg extension
75x12
87.5x12
100x12x2

seated leg curl
75x12
75x12
87.5x12x2

seated abductor machine thing
100x12x4

added these because I need some shape in this area and my adductors overtake them so trying to make some balance


10 minutes on the stairmill

it's my mums birthday today so no gym this evening. my right wrist and right IT band and i think Tib A are ouchie today, I can't find my biofreeze which is annoying because that helps take the pains away.

Hopefully that cold won't settle down. As for the adductor 'good girl' machine: I've never used it but then a guy I know who is a 500lb squatter was telling me he uses it all the time because the adds are so important for driving up out of the hole by pulling in the knees
I'd prescribe some single malts with mum to help cure those aches

[emergency]

hopefully you are not getting sick but you still got work done.

[LoveMyInk]

Deadlifts
135x5
155x3
185x2
205x1
215x1
225x1
235x1
245x1

squat
155x1x2

RDL
145x3x2

hyperextension
8x2

[Woody-5]

Now that's some darn fine pulling, Cc
Squats and rdls thrown in after had to be tough

Hope the weekend treated you well!

[LoveMyInk]

meet week so kind of an easy night

squats
95x5
105x4
115x4
130x1x5

bench
65x8
75x6
80x1x5 (with commands)

deadlift
135x5
155x5
170x1x5


so think my openers are going to be
170/105/235

nothing stellar but we will see what happens.

another light day Wednesday then just counting down til Saturday

[koweanguy]

Ooooh lots of the Big 3 Lifts
Way to be fierce!!

[LoveMyInk]

weight 172.81 (78.55kg)

Squats

170.5 (77.5kg) no good, didn't wait for squat command

181.5 (82.5kg) good, felt pretty ok

203.5 (92.5kg) failed coming out of the hole


bench

104.5 (47.5kg) easy

115.5 (52.5kg) easy enough

126.5 (57.5kg) failed

Deadlift
231 (105kg) easy

242 (110kg) easy ish

264 (120kg) probably could have gone up more but didn't want to fail another lift

so on squat and bench I got a little greedy trying to get close to what I hit last year weighing 198. So not a horrible day, not the greatest but I now have good numbers for programming. Next meet is 8 weeks away

[emergency]

still some good numbers and weight lifted. 8 weeks out you got this

[LoveMyInk]

Pause Squats 3 seconds

135x3x4

Pause Bench 3 seconds

85x3x4

conventional deadlift

160x5x5

Assisted Pull Ups

100 on counterweight x 3x2

90 on counterweight x 3x2

80 on counterweight x 3


Weighted Planks

10# platex45seconds x3

[koweanguy]

Great job implementing pauses to your squat & bench
Strong deadlifts too!!

[LoveMyInk]

still some good numbers and weight lifted. 8 weeks out you got this

thanks E. since i have a proper plan leading me up to the meet I'm excited to see what happens.

Great job implementing pauses to your squat & bench
Strong deadlifts too!!

thank you

when the program calls for it you do it, even when you're cursing your coach in your head

[fittofattofit]

[center]

weight 172.81 (78.55kg)

Squats

170.5 (77.5kg) no good, didn't wait for squat command

181.5 (82.5kg) good, felt pretty ok

203.5 (92.5kg) failed coming out of the hole


bench

104.5 (47.5kg) easy

115.5 (52.5kg) easy enough

126.5 (57.5kg) failed

Deadlift
231 (105kg) easy

242 (110kg) easy ish

264 (120kg) probably could have gone up more but didn't want to fail another lift

so on squat and bench I got a little greedy trying to get close to what I hit last year weighing 198. So not a horrible day, not the greatest but I now have good numbers for programming. Next meet is 8 weeks away

It's great that you got to do the meet and got all of your second lifts easily. It sounds like you were close on getting the 3rd lift on the squat and bench and left something on the floor with the deads, so you're probably good for 275 total at the next meet

[emergency]

hope you had a great weekend and sure the training is still going well.

[LoveMyInk]

Pause squats (3 sec)

110x5x5


pause bench (3 sec)

70x5x5

conventional deadlft
195x3x4


the gym was like a sauna, I know their AC broke a few weeks ago, not sure if they fixed it or if it was just too hot in general yesterday.
beltless conventional deads, felt heavy but i'm kinda shocked i could pull it conventional

It's great that you got to do the meet and got all of your second lifts easily. It sounds like you were close on getting the 3rd lift on the squat and bench and left something on the floor with the deads, so you're probably good for 275 total at the next meet

thank you. I decided to have someone do my programming. I've worked with her before and could definitely see improvement when I followed the plan. way better than just messing around and doing "what feels right" becuase then I don't feel i push myself as much

hope you had a great weekend and sure the training is still going well.

Weekend was decent, how was yours?

[emergency]

just been way too busy lately. cant wait for some time off actually.

[LoveMyInk]

Last night

Pause squat (3 sec)

145x2x4

Pause bench (3sec)

90x2x4

Short night but had to do something

[emergency]

short but sweet

[emergency]

inky where you at? did you escape to vegas and decide to stick around?

[koweanguy]

inky where you at? did you escape to vegas and decide to stick around?

Lol

Gif bump~

[LoveMyInk]

hi kids

I need to find a program with 3 days in the gym, possibly a 4th if I can pull it off. any thoughts?

I started a new job so I'm working 6 days a week. new job is way more physical than the last one which is awesome but I need to maximize gym time in the shortest time possible without constantly feeling sore and like death because I can't massage in a super sore state.

i've missed you all very much

inky where you at? did you escape to vegas and decide to stick around?

I wish!

Lol

Gif bump~

hahahaha
yay puppy to oh hell no hahaha

kids are horrible little creatures

[beefcake66]

I really like 5x5 routines for 3-day-a-week training; or fullbody 3x/wk because you can get more fit, but its harder to focus on strength and you get full body sore instead of focused pain sore lol

[LoveMyInk]

I really like 5x5 routines for 3-day-a-week training; or fullbody 3x/wk because you can get more fit, but its harder to focus on strength and you get full body sore instead of focused pain sore lol

I was thinking 5x5, I did it for a little while and it was good enough. I kinda am to the point that I don't even care if I'm strong i just wanna be a babe

[beefcake66]

I was thinking 5x5, I did it for a little while and it was good enough. I kinda am to the point that I don't even care if I'm strong i just wanna be a babe

Then I suggest an uptempo fullbody workout 3 days per week, doing a 4th if you can throw in some intervals or some of that sled dragging type cardio and I think you may like the results lol