I once was a fat little hippo.... BubsNBean's journey back to heatlhy

[BubsNBean]

7/2/17 Heavy Legs

Warm
X Bands
High Knees
Butt Kicks
Air Squats

Quad Extensions
70 x10
70 x10
70 x10

Front Squats
45 x8
45 x8
65 x5
95 x5
105 x5
115 x3
135 x3
140 x3

SLDL
135 x6
135 x6
135 x6
135 x6

Smith Bulgarian Split Squats
Bar x5
+10s x5
+15s x5
+15s x5
+15s x5

Lying Ham Curls
60 x8
60 x8
60 x8

Kneeling Donkey Kicks
x15
x15
x15
x15

Hip Thrusts
45 x6
95 x6
95 x6
95 x6
95 x6

Thoughts
-Doesn't look like much on paper, but this was actually pretty tough
-Does anyone know how many lbs of resistance are on the typical Smith Machine?
-Went for a bike ride yesterday, was SUPER humid but only like 90 degrees. But the humidity......

[SophieM]

There is no "typical" Smith machine. Do you know what brand? You can try Google. I've seen Smith weight range from 0 to 45 lbs.

[aquamarine84]

I figure as long as I'm using the same smith machine, I just use the weight of the plates. It doesn't really translate into non-smith lifts really. They're really completely different exercises.

[BubsNBean]

There is no "typical" Smith machine. Do you know what brand? You can try Google. I've seen Smith weight range from 0 to 45 lbs.

I don't know the brand, maybe I'll pay attention next time

I figure as long as I'm using the same smith machine, I just use the weight of the plates. It doesn't really translate into non-smith lifts really. They're really completely different exercises.

I know the weight on the Smith is not the same as the weight in a free rack, but I'm curious what it does add up to.

[LadyLore420]

I think it's more of a friction coefficient than an actual weight. It seems like the harder you push on a smith machine, the harder it fights back.

[BubsNBean]

I think it's more of a friction coefficient than an actual weight. It seems like the harder you push on a smith machine, the harder it fights back.

Yeah, they're silly machines. But the only way I can put weight on my back and balance with one leg behind me! Necessary evil IMO

[LadyLore420]

Yeah, they're silly machines. But the only way I can put weight on my back and balance with one leg behind me! Necessary evil IMO

Grow a tail, ha.

[BubsNBean]

Catch Up

I missed logging a few workouts, so I'm going to write what I remember. There was also some hiking and bike-riding in there.

Back/Bis

Lat Pulldown
85 x10
100 x10
100 x10
100 x10

Cambered Curls
50 x8
50 x8
50 x8

Concentration Curls
20s x8
20s x8
20s x8

HS Row
1PPS +25 x8
1PPS +25 x8
1PPS +25 x8

CG Cable Row
85 x10
85 x10
85 x10

DB Shrugs
50s x10
50s x10
50s x10

Back Extensions
+10 x10
+10 x10
+10 x10

Pressing

Machine Incline Press
70 x8
70 x8
70 x8

Flat Bench Press
45 x8
65 x5
95 x5
115 x3
125 x2
135 x1
*Why was this so hard?!

DB Lateral Raises
15s x8
15s x8
15s x8

Skull Crushers
40 x8
40 x8
40 x8

Pec Dec
70 x8
70 x8
70 x8

Tricep Pressdown Machine
90 x10
90 x10
90 x10

Rope Pressdown
35 x10
35 x10
35 x10

Legz

Warm
High Knees
Butt Kicks
X Bands

Front Squats
45 x8 pause at bottom
45 x8 pause at bottom
65 x5
95 x5
115 x5
135 x3
145 x3 awww yeah!

OH Squats
Bar x5
Bar x5
Bar x5
These hurt my wrists like a Mofo... #weakling

Power Cleans
45 x5
45 x5
65 x5
65 x5

Full Cleans
75 x3
75 x3
85 x3
95 x1
95 x1
95 x1

SLDL
135 x6
135 x6
135 x6
135 x6

Smith Bulgarian Split Squat
+20 x6
+30 x6
+30 x6
+30 x6

Lying Ham Curls
70 x6
70 x6
70 x6
Fuuuuuuuu

[thehobbes]

Fistbump.jpg on the front squats!! I think OH squats would hurt my face more than anything... when the bar landed on it. OH squat is a wild and rare beast.

[BubsNBean]

Fistbump.jpg on the front squats!! I think OH squats would hurt my face more than anything... when the bar landed on it. OH squat is a wild and rare beast.

Thanks!

Yeah, OH Squats are a lesson in futility

[BubsNBean]

Warm

Band Pulls OH
Band Pulls Front
PVC Shoulder Mobility

Free Motion Flyes
+20 x8
+30 x8
+30 x8
+30 x8

V Bar Pressdown
35 x10
42.5 x8
42.5 x8
42.5 x8

Flat Bench Press
45 x8
65 x5
85 x5
95 x5
115 x3
125 x3
135 x1

Smith Behind-The-Neck Press
+20 x8
+30 x8
+30 x8
+30 x8

DB Lateral Raises
15s x8
15s x8
15s x8

BB Front Raise
35 x8
35 x8
35 x8

Face Pulls
42.5 x8
42.5 x8
42.5 x8

Push Ups w/ feet elevated
x8
x8
x8

Thoughts
-Maybe could have squeaked out 2 reps on the 135 bench press, but I had a foreign spotter and didn't want to deal with it when he inevitably grabs the bar while I'm grinding it out
-This was a really good workout otherwise, never done behind the neck pressing and it made me sore as sh!t

[BubsNBean]

Legs

Warm
X Bands
High Knees
Butt Kicks

Adductors
150 x15
160 x15
160 x15

Abductors
130 x10
140 x10
140 x10
140 x10

Front Squats
45 x8
45 x8
65 x5
95 x5
115 x3
135 x3
140 x3
145 x3

Back Squats
135 x5
135 x5
135 x5

SLDL
135 x6
145 x6
155 x6

OH Squats
45 x5
45 x5
55 x5
55 x5
55 x5

BB Hip Thrusts
115 x6
115 x6
115 x6
115 x6

Standing Kickbacks
x15
x15
x15

Seated Calf Press
130 x20
140 x20
140 x20

Thoughts
-Ugh, my legs are fried. 145 FS was hard but probably could squeak out 150. I'll go for it next week then cycle off front squats for a bit.
-OH squats were much better this week. Getting my wrist position straight makes all the difference in the world.

[LadyLore420]

Inspirational workout lady, the volume is hurting muh eardrums. Boom boom badoom.

[penny0527]

Why fronts squats cycled in and out?

[BubsNBean]

Why fronts squats cycled in and out?

I'm doing a squat variation every 3-4 weeks, so this block was fronts. Last block was regular. Before that was box. Etc.

Numbers are going up, so I'm happy.

[BubsNBean]

7/18/17 Back/Bis

WG Lat Pulldown
85 x12
85 x12
85 x12

CG Low Row
90 x12
90 x12
90 x12

Cambered Bar Curl
40 x8
40 x8
40 x8

Plate Loaded Curl
25 x8
25 x7
25 x8

Smith Fat Bar Rows
+70 x8
+70 x8
+70 x8
+70 x8

DB Rows
30 x8
35 x8
35 x8
35 x8

Preacher Curls
15s x8
15s x8
15s x8

Notes
-Really going to try to make AM lifting a habit again. I'm just way too wiped at the end of the day to lift very well.

[SophieM]

I don't think I could ever be a morning lifter. Well, when I go to working night shifts I'll lift in the morning, but I'll have been up all night

[BubsNBean]

I don't think I could ever be a morning lifter. Well, when I go to working night shifts I'll lift in the morning, but I'll have been up all night

I used to be a die-hard morning lifter, loved it.

[BubsNBean]

Machine Lateral Raises
15 x10
30 x10
30 x10

Pec Dec
75 x10
75 x10
75 x10

Machine Shoulder Press
60 x10
60 x10
60 x10

Straight Bar Pressdown
35 x12
42.5 x8
42.5 x8

Speed Bench Press
45 x8
45 x8
65 x5
65 x5
65 x5
65 x5
65 x5
65 x5

Thoughts
-I could swear I did another exercise but cannot remember for the life of me what it was, oh well.
-SO tired yesterday, but managed to get this in so I'm pleased.

[bigwade800]

I used to be a die-hard morning lifter, loved it.

you get used to it

It makes for a better day for me. It's not always fun to get up early but, you adjust.

[penny0527]

you get used to it

It makes for a better day for me. It's not always fun to get up early but, you adjust.

Agreed. I originally switched so I could get done faster (smaller crowd) and not let it take away from time with my husband. Now that I've switched it's nice to get my lifting done before the day steals all of my energy.

I get a lot of crap from friends about being "old" because we go to bed so early but 3:30 a.m. is pretty much the middle of the night!

[SophieM]

I've tried morning workouts. They were just horrible. Squat and bench I didn't notice a huge different, but deadlifts. OMG! Cannot deadlift after waking up, no matter time of day it is.

[MatTheCur]

you get used to it

It makes for a better day for me. It's not always fun to get up early but, you adjust.

Agreed. I originally switched so I could get done faster (smaller crowd) and not let it take away from time with my husband. Now that I've switched it's nice to get my lifting done before the day steals all of my energy.

I get a lot of crap from friends about being "old" because we go to bed so early but 3:30 a.m. is pretty much the middle of the night!

I'm going to be doing a 180 ... from starting to warm up at 9pm, to starting to warm up at 5am ...

Also used to lift early, but not sure I could do that anymore with our schedule. The best I can hope for is starting to build a garage gym, and at least do dead/squat days at home ...

[BubsNBean]

you get used to it

It makes for a better day for me. It's not always fun to get up early but, you adjust.

That's how I felt too. But these days adjusting seems impossible. I'm not sure if it's lack of motivation to adjust, but I sleep so hard and it seems I sleep the hardest right around 5a, which is when I'd get up to lift. Been doing afternoon sessions because it's better to do something than nothing, but I'm having the hardest time getting into morning lifting again.

Agreed. I originally switched so I could get done faster (smaller crowd) and not let it take away from time with my husband. Now that I've switched it's nice to get my lifting done before the day steals all of my energy.

I get a lot of crap from friends about being "old" because we go to bed so early but 3:30 a.m. is pretty much the middle of the night!

I like to start my day with lifting too, but, see above

I've tried morning workouts. They were just horrible. Squat and bench I didn't notice a huge different, but deadlifts. OMG! Cannot deadlift after waking up, no matter time of day it is.

I've had some of my best and biggest PRs in morning workouts. I have no rhyme or reason for it though.

I'm going to be doing a 180 ... from starting to warm up at 9pm, to starting to warm up at 5am ...

Also used to lift early, but not sure I could do that anymore with our schedule. The best I can hope for is starting to build a garage gym, and at least do dead/squat days at home ...

Ah, to have a home gym! So jealous of Penny!

[BubsNBean]

Back/Bis

WG Lat Pulldown
85 x10
85 x10
85 x10
85 x10

CG Cable Rows
85 x8
85 x8
85 x8

Cambered Curls
40 x8
50 x8
50 x8

Smith Rows
+50 x8
+70 x8
+70 x8
+70 x8

Concentration Curls
15s x10
15s x10
15s x10

Plate Loaded Curls
25 x8
25 x8
25 x8

DB Rows
30 x8
35 x8
40 x8
40 x8



Legs

Warm
High Knees
Butt Kicks
Air Squats
Hip Mobility

Front Squats
45 x8
45 x8
65 x5 *paused*
95 x5
115 x3
125 x3
135 x3
150 x3

Back Squats
135 x5
135 x5
135 x5
135 x5

Deficit SLDL
115 x8
135 x8
135 x8
135 x8

Adductors
150 x10
160 x10
160 x10

Calves
130 x20
130 x20
130 x20



Pressing

Warm
Bands Front
Bands OH
Shoulder Mobility

Machine Incline Press
60 x8
70 x8
70 x8

Cable Crossover
#6 x8
#6 x8
#6 x8

BB OHP
45 x8
65 x5
70 x5
75 x3
80 x1

Flat Bench Press
45 x8
65 x5
95 x5
105 x2
115 x2
115 x4

Straight Bar Pressdown
42.5 x10
42.5 x10
42.5 x10

Hip Hop Class
1 hour, hot as ballz


Notes
-Struggling for the energy, taking too many days between workouts, and really just failing in general at getting a solid routine going. WHAT THE FUK?!

[BubsNBean]

7/30/17 Legs

Warm
High Knees
Butt Kicks
Hip Mobility

Back Squats
45 x8
45 x8
65 x8
95 x5
115 x5
135 x5
145 x3
155 x3
165 x2
170 x2
175 x2

Deficit SLDL
135 x6
135 x6
145 x6
145 x6

Adductors
150 x12
160 x12
160 x12

Abductors
140 x10
140 x10
140 x10

Quad Extensions
70 x12
70 x12
70 x12

BB Hip Thrusters
135 x6
135 x6
135 x6
135 x6

Thoughts
-Pretty happy with the squats since I haven't done heavy back squats in awhile, it'll only go up from here
-Hams are on fire though, and glutes.
-Finally figured out how to mind/muscle my glutes during lower weight squats, so yay for hopeful booty gains!

[BubsNBean]

7/31/17 Pressing

Warm
Bands OH
Bands Front
PVC Shoulder Mobility
Flat Bench- Bar x8 x2

Speed Bench Press + Red Band
*Band used on all sets/reps

45 x8
45 x8
65 x5
65 x5
75 x5
75 x5
75 x5
75 x5
85 x5
85 x5

BB OHP
45 x8
45 x8
65 x5
65 x5
75 x3
80 x3
85 x1

V Bar Pressdown
35 x12
42.5 x8
42.5 x8

Lateral Raises
10 x10
10 x10
10 x10

Cable Crossover
#6 x10
#6 x10
#6 x10

Thoughts
-OMG my shoulders are fried.
-Surprised the bands weren't nearly as awkward as I expected, muscle memory is a wonderful thing!
-OHP surprised me, the 80x3 was a total shock. I tried for a second rep on 85 and it was just not happening, but I'm okay with that.

[thehobbes]

Hams are on fire, shoulders are fried... sounds like a cookout! Nice work busting out the OHP.

[BubsNBean]

Hams are on fire, shoulders are fried... sounds like a cookout! Nice work busting out the OHP.

Thanks Ham!

[BubsNBean]

8/2/17 Back/Bis

WG Lat Pulldown
85 x12
85 x12
85 x12

Back Extensions
x10
x10
x10

Deadlifts
135 x8
135 x8
165 x5
195 x3
205 x3
215 x2
235 x2

HS Row
1PPS +20 x8
1PPS +40 x8
1PPS +40 x8
1PPS +40 x8

Plate Loaded Curls
25 x10
25 x8
25 x8

DB Rows
40 x8
40 x8
40 x8

Thoughts
-I really didn't think it had been 2 months since I did DLs last, whoops :/
-Still happy with the number, all things considered
-Got a good bicep pump too