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......
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07-02-2017, 01:16 PM #1201___________________________________________________________
**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
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07-02-2017, 01:58 PM #1202
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07-02-2017, 02:53 PM #1203
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.
"Never avoid opportunities. They may come in any form." - Carl Allen, Yes Man
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07-02-2017, 03:52 PM #1204
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07-02-2017, 08:01 PM #1205
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07-03-2017, 06:30 PM #1206
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07-03-2017, 11:41 PM #1207
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07-09-2017, 06:46 PM #1208
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___________________________________________________________
**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
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07-11-2017, 06:56 PM #1209
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
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.
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
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07-16-2017, 05:33 PM #1210
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07-16-2017, 05:38 PM #1211
Pressing
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___________________________________________________________
**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
___________________________________________________________
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07-16-2017, 05:43 PM #1212
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.___________________________________________________________
**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
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07-16-2017, 10:13 PM #1213
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07-17-2017, 06:36 AM #1214
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07-17-2017, 02:29 PM #1215
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07-18-2017, 05:33 AM #1216
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.___________________________________________________________
**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
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07-19-2017, 02:29 AM #1217
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07-20-2017, 09:44 AM #1218
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07-20-2017, 09:48 AM #1219
7/19/17 Speed Pressing
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.___________________________________________________________
**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
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07-20-2017, 09:52 AM #1220
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
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07-20-2017, 10:40 AM #1221
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!POWERLIFTING TRAINING JOURNAL
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07-20-2017, 01:16 PM #1222
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07-20-2017, 01:27 PM #1223
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 ...Proud member of Team Ogre
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Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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07-26-2017, 06:12 PM #1224
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.
I like to start my day with lifting too, but, see above
I've had some of my best and biggest PRs in morning workouts. I have no rhyme or reason for it though.
Ah, to have a home gym! So jealous of Penny!___________________________________________________________
**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
___________________________________________________________
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07-26-2017, 06:22 PM #1225
Catch Up
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?!___________________________________________________________
**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
___________________________________________________________
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07-30-2017, 03:04 PM #1226
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!___________________________________________________________
**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
___________________________________________________________
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07-31-2017, 04:25 PM #1227
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.___________________________________________________________
**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
___________________________________________________________
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07-31-2017, 06:16 PM #1228
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08-01-2017, 08:38 AM #1229
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08-03-2017, 08:08 AM #1230
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___________________________________________________________
**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
___________________________________________________________
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