Fawnl's workout Journal. Gingers, geriatrics, perversion, perseverance. It's IN here.

[Fawnl]

Hey man. It's time I started a work-out journal. Fukkitall.

Expect the worst and enter at your own risk!!!

Wade Johnson is coaching the chit out of me and it's getting real.

[Fawnl]

Sunday, August 24th
First Deadlift day with Wade's program:

Front Squat (Brand new to me, I need to establish a 1rm)
45x5
65x3
75x1

Trap bar (Also brand new, establish a 1rm)
45/side x1
70/side x1

Sumo deadlift
185lbs singles x15 (Rest 1 minute between pulls)

Sumo DL 155, with chains
3x2

SLDL,
95x12(Touch floor)

Leg press, 250lbs-3x12
Seated leg curl, 115lb-3x12
Standing toe raise, BW-3x12

Abs 100 reps

[Fawnl]

Monday, August 25

Bench day

45x10
65x10

90x6
95x6
105x5 (Added this myself, sorry Wade)
75x8

Flat bench Dumbbell
15lbx35
20lbx25
25lbx25

Seated Cable Row/Wide grip, 80lb-3x12
Rear delt bent over fly, 10lb-3x12
Side raise, 10lb-3x12
Hammer curl (together), 20lb-3x12
Reverse Curl, 30lb+bitch bar-3x12

Abs 100 reps

[Fawnl]

Wednesday, August 27

Squats

Comp stance, 120lb-6x2

Close stance,
95lbx6
100lbx6
105x6

Ultra wide (Sumo) stance, 75lb-2x10

SLDL, 95lb-3x12
Leg curl, 120lb-3x12
Calf work (Seated leg press) 170lb-3x12

Abs-100reps

[Fawnl]

Thursday, August 28th (TODAY!)

OHP(This was not given to me by Wade, I threw this in because I wanted to hit the gym and was avoiding cardio... eep)

45x10
50x8
55x8
75x4
80x3
65x6

Overhead Dumbbell Tricep extension, 40lb- 3x12

BB bent over row, 90lb
OH, 1x12
UH, 1x12
OH, 1x12
UH, 1x12

15 min cardio (Elliptical at 154HR)

[NEBinAK]

In on first page, in for more butt pics

Edit

First person here? Dang

[Fawnl]

In on first page, in for more butt pics

Edit

First person here? Dang

I haven't told a single person man! I feel so special that you found me!!!

Butt pics will come no doubt!

(Also, I am singing TS's new song in my head right now.)

[NEBinAK]

I haven't told a single person man! I feel so special that you found me!!!

Butt pics will come no doubt!

(Also, I am singing TS's new song in my head right now.)

Hehehe, maybe I just stalk you constantly, or maybe it just popped up on the today's posts

Anyway surprised I'm still the only other person

[Fawnl]

Hehehe, maybe I just stalk you constantly, or maybe it just popped up on the today's posts

Anyway surprised I'm still the only other person

Well, since noone else is here... wanna do it?

[Fawnl]

Ok, Morning weight is:

155.6lbs

That sounds bad, but when you consider that last Saturday when I returned from my vacation I was 164lbs, I'm okay with the 155, LOL. No more holiday eating/drinking freely for this chick. I am too old I think.

[Fawnl]

Cardio day

Did 45 minutes of cardio on the elliptical. Heart rate around 150 for the duration.

[NEBinAK]

Ok, Morning weight is:

155.6lbs

That sounds bad, but when you consider that last Saturday when I returned from my vacation I was 164lbs, I'm okay with the 155, LOL. No more holiday eating/drinking freely for this chick. I am too old I think.

It doesn't look like it, how tall are you fawn? And still no one here? It is quite clear no one loves you anymore.

[Fawnl]

It doesn't look like it, how tall are you fawn? And still no one here? It is quite clear no one loves you anymore.

I'm 5'6 man! Not short, not tall.

And no. Nobody loves me. Everybody hates me. I'm gonna eat some worms.

[KissIcon]

Hiiii.............................

[Trptguy]

in on this

[Fawnl]

Hey look Neb!!! More visitors!!! Hiiii guys!! Thanks for finding me!!!

Woke up with a migraine today.

First one in years. I don't even know why!!! So no lifts today. In fact I was supposed to go to Canada's wonderland today. Now, my lifts will be pushed back to Monday. And I HATE going to the gym on holidays. It is rammed.

[JSClen]

in! 1st page!

[Fawnl]

in! 1st page!

Welcome buddy

[NEBinAK]

Well we officially have enough for a gangbang now

[Swuuu]

Butt pics will come no doubt!

Still dont see any

[Fawnl]

Still dont see any

They will come. They always do!

Fack. I haven't lifted since the 28th? That's ****ty... My weekend plans were raped by that migraine. I was still messed up yesterday and there was no way I could lift with a migraine/migraine hangover. Then my kid woke up puking. So we couldn't go to wonderland again. So we are going today I think. The lifting will have to wait until tomorrow. Oye.

Anyone have any really excellent stretches for hips? My groin/hips/ obturator are tight as fukk...

[JSClen]

They will come. They always do!

Fack. I haven't lifted since the 28th? That's ****ty... My weekend plans were raped by that migraine. I was still messed up yesterday and there was no way I could lift with a migraine/migraine hangover. Then my kid woke up puking. So we couldn't go to wonderland again. So we are going today I think. The lifting will have to wait until tomorrow. Oye.

Anyone have any really excellent stretches for hips? My groin/hips/ obturator are tight as fukk...

try the Defranco Agile 8, it worked for me! I do it before squat days and deadlift days, warms me up. some people do it every single day, your needs may vary

this is a version of it

[Fawnl]

try the Defranco Agile 8, it worked for me! I do it before squat days and deadlift days, warms me up. some people do it every single day, your needs may vary

this is a version of it

Holy nuts dude... How do you have time to lift after all that? Seriously...

[Fawnl]

Workout week 2/DEADLIFTS

Warm up (cardio to 140bpm)


Front squat-
45x8
85x3
95x3

Trap bar
-45/sidex4
-80/sidex3
-95/sidex3

Sumo deadlift
200-12 singles, 1 minute rest intervals

160+chains-3x2




Stiff leg deadlift
95lb-3x12

Seated leg curl (105lb) 3x12

Standing toe raise
bodyweight, 3x20

Abs: 100 reps

Attempting to establish a 1rm for trap and front squat, which are brand new for me. I will continue trying 3 reps until I fail.

Forgot to stretch today after my lifts... Stupid stupid stupid woman.

[JSClen]

even if you don't have time for an agility warmup, your routine looks great!

[KissIcon]

sounds like a brutal session.

yes, must stretch...........or get massage

[Fawnl]

even if you don't have time for an agility warmup, your routine looks great!

Yeah man,... Wade doesn't fukk around. I think his plan is to see how far he push me till I break. Luckily for me, I am unbreakable.

sounds like a brutal session.

yes, must stretch...........or get massage

It was a little bit brutal, but not that bad. The squat sessions are WAY worse, LOL.

Bench today. First time trying paused bench. Lettuce see how I manage!

[bigwade800]

Here I am

Subbed

Let's do this!

[Big_Sky_Guy]

In for epic lifting and butting

[Fawnl]

Bench day-Week 2

Cardio to 140bpm

Flat bench (Warm up)

45x10
65x10

Paused Bench
85x3x3

Flat bench
85lbx2x8

Flat Bench DB
15lbx35
20lbx25
25lbx25

Seated Cable row, WIDE grip, 80lb-3x12
Rear delt, bent over fly, 10lb-3x12
Side raise, 10lb-3x12
Hammer curl (Together), 20lb-3x12
Reverse curl, 35lb+bitch bar-2x12
Reverse curl, 30lb+bitch bar-1x12

Abs, 100 reps

Das it.