I even lift, Brah!

[resilience5241]

I wanted to start this as a concurrent sequel to my nutrition log which is over here in the Keto section.


I don't post any of my exercises/sets/reps there. In an attempt to be more and more involved in my process, I thought I would start a training log. & where better to put it than here with all the lovely Squat Booties

I'm about 7 weeks into a cut (@ 1750-1850 cals). It has been 2.5 years since I've been what I consider lean. In that time frame I've started around 5 "cuts" and freaked out every time my strength decreased and fell off the wagon.

This time I'm holding strong 'cause I want to see the results of all my effort.

Stats:
5'2"
171 lbs as of yesterday

No current health problems or injuries. I've had epilepsy in the past and suffered a stroke when I was younger - each have minimal effects now that I'm older, just some memory issues and crazy amounts of dejavu



In January I'll be starting back with my trainer who I met through my university. He is my biggest motivator and has been here for me throughout almost all of my fitness journey. I definitely see the best results when I work with him, but since I didn't take classes this year, I've been left to my own devices. Also, I'm not following a specific program.

Appreciate anyone who stops in! Link me to your journal if you have one also and I'll be sure to follow along. Will be sure to update tomorrow with my lifts from today. Happy Thanksgiving everyone!

[Dusthappy1]

You had me at lift-bacon

And then I'm jealous. I've never looked that fit at 170

[resilience5241]

You had me at lift-bacon

Love me some bacon

And then I'm jealous. I've never looked that fit at 170

Well thank you! It's been about 4 years of recomping and perma-bulking to get me there lol. I look better at a fluffy 170 than I did before I started lifting at 130.
--------
I knew it was going to be a bad idea to start one of these right before the long holiday weekend, so here's the recap:

11/27

Squat
135 x 15
155 x 12
155 x 12
185 x 8
185 x 7

Leg Press
180 x 20 (wide)
270 x 20 (narrow)
360 x 18 (narrow)
450 x 10 (wide)
500 x 10 (wide)
-- Super Set --
Walking Lunges
4 x 15 each leg x 45lbs

Leg Extensions
I did pyramid here so the following is all one set:
40 x 10
55 x 10
70 x 10
70 x 10
55 x 10
40 x 10

^^ that x 3

Bench Glute Bridges
45 x 20
55 x 20
65 x 15
75 x 10

Misc calf raises and exercises.

[resilience5241]

11/28

& on the fat day, she rested.

11/29

DB Shoulder Press
20 x 30
25 x 20
30 x 12
35 x 8
--Quadruple Set--
Side Raise
Front Raise
Rear Fly
All:
10 x 12 first two sets
12 x 10 second two sets

Push-Back Push Ups
3 sets of 10

Cable Raises (Side/Front/Rear)
3 sets of 10 x 8
--Super Set--
DB Burpee Press
20 x 12
25 x 10 x 2

Misc ab work (I never do abs, first time in almost 2 months if I had to guess).

[health4life24]

Nice work, you are looking good. Mirin that routine: sleep - work - lift - bacon

[resilience5241]

11/30

I didn't really mention in my first post that I had been approached by a trainer at my current gym. He offered to train me for free a few weeks ago but skeptical hippo was skeptical. He basically said he hasn't seen any women train the way that I do on their own and thinks I could be unstoppable if I had some expertise in my corner. He was a semi-pro boxer and has been conditioning people for about 20 years. He is also retired so training isn't about the money for him anymore. This was the 2nd workout I had with him.

The workouts are highly intense, and here are my concerns so far:

-Keto isn't meant for high intensity training (although I could switch the version of Keto I do and eat ~50g carbs before my workouts on these high volume/intensity days).

-He has me doing full-body work outs. I'm used to a 4 or 5 day split (a change-up could be what I need, though).

-If I start training with him, what about my trainer at my university? Go to both? I have way more loyalty to him so if it came down to choosing one, regardless I would pick him every time. They have way different approaches though so I don't know if both would be an option.

The Work Out:

Bench Press
95 x 12
115 x 12
115 x 8 (had to do 4 push-ups since I didn't make it to 12)
135 x 5 (7 push-ups)
95 x 12
45 x 15

Should Press
20 x 20
25 x 12
30 x 12
35 x 10
15 x 20

Squat
95 x 20
135 x 15
155 x 15
185 x 12
95 x 20 (paused rep)

Seated Row
45 x 15
70 x 15
90 x 15 (quarter reps)
45 x 15

SLDL
135 x 15
155 x 15
185 x 15
135 x 12

Cable Curls - 21's
25 x 21
30 x 21
35 x 21
25 x 21

Tri Press Downs
30 x 20
40 x 15
45 x 15 (drop set back to 20)

+ HIIT circuit using steps
3 rounds @ 45 second intervals, 20 seconds rest
3 rounds @ 1 minute intervals, 35 second rest
3 rounds @ 30 second intervals, 20 second rest

[resilience5241]

Nice work, you are looking good. Mirin that routine: sleep - work - lift - bacon

Thank you! It all revolves around da bacon

[xJellyBirdx]

In for support!!

[kaleida]

Your journal title makes me smile

[resilience5241]

In for support!!

Hahah, thanks for the support, Bird! Rex is tryin' to kill it!

Your journal title makes me smile

Glad it did! I'm going to go stalk your journal now

[resilience5241]

12/02

Leg Press
180 x 12
360 x 12
360 x 12
540 x 12
270 x 15
(Squat jumps and squat holds as "rest")

Pull-Downs
55 x 12
100 x 12
85 x 15
85 x 15
45 x 25

DB Shoulder Press
20 x 20
25 x 12
30 x 12
35 x 12
35 x 12

Bench Press
95 x 12
105 x 12
115 x 12
95 x 12
45 x 12

Underhand Cable Tricep Press Downs
20 x 15
25 x 15
30 x 12
30 x 12

Cable Bicep Curls
25 x 15
30 x 15
35 x 15
40 x 12
20 x 15

+ 3 sets of HIIT intervals @ 45 seconds, 25 second rest
3 sets @ 1 minute, 35 seconds rest
3 sets @ 1.15 minutes, 45 seconds rest
3 sets @ 30 seconds, 20 seconds rest

We used calipers to measure my bf%, I'm at 31 right now Still getting used to the full-body workouts but they're challenging.

[resilience5241]

12/03

A day of rest and illness.

12/04

Squat
95 x 15
135 x 12
155 x 10
185 x 5
95 x 15 (paused rep)
--Super Set--
Split lunges
4 sets 15 each leg

Bench Glute Bridges
45 x 20
55 x 20
65 x 15
78 x 12
45 x 15
--Super Set--
Machine Ham Curls
50 x 20
65 x 15
80 x 10
80 x 10

1 Leg Hyperextensions (Ham focused)
3 sets 15 reps each side

Walking BB Lunges
35 x 20 (10 each leg)
45 x 20
55 x 15
55 x 15
35 x 15

+20 minutes incline treadmill sprints (30 seconds on, 1 minute off) followed by 30 minutes of LISS.

[xJellyBirdx]

I'm at 31% right now

A nice 31%

You and your leg workouts, always so intense!

[kaleida]

Hahah, thanks for the support, Bird! Rex is tryin' to kill it!



Glad it did! I'm going to go stalk your journal now

LOL prepare to be bored out of your mind by knee MRI pictures, piriformis stretches, and squat form contemplation

[Cara0915]

11/30

I didn't really mention in my first post that I had been approached by a trainer at my current gym. He offered to train me for free a few weeks ago but skeptical hippo was skeptical. He basically said he hasn't seen any women train the way that I do on their own and thinks I could be unstoppable if I had some expertise in my corner. He was a semi-pro boxer and has been conditioning people for about 20 years. He is also retired so training isn't about the money for him anymore. This was the 2nd workout I had with him.

The workouts are highly intense, and here are my concerns so far:

-Keto isn't meant for high intensity training (although I could switch the version of Keto I do and eat ~50g carbs before my workouts on these high volume/intensity days).

-He has me doing full-body work outs. I'm used to a 4 or 5 day split (a change-up could be what I need, though).

-If I start training with him, what about my trainer at my university? Go to both? I have way more loyalty to him so if it came down to choosing one, regardless I would pick him every time. They have way different approaches though so I don't know if both would be an option.

The Work Out:

Bench Press
95 x 12
115 x 12
115 x 8 (had to do 4 push-ups since I didn't make it to 12)
135 x 5 (7 push-ups)
95 x 12
45 x 15

Should Press
20 x 20
25 x 12
30 x 12
35 x 10
15 x 20

Squat
95 x 20
135 x 15
155 x 15
185 x 12
95 x 20 (paused rep)

Seated Row
45 x 15
70 x 15
90 x 15 (quarter reps)
45 x 15

SLDL
135 x 15
155 x 15
185 x 15
135 x 12

Cable Curls - 21's
25 x 21
30 x 21
35 x 21
25 x 21

Tri Press Downs
30 x 20
40 x 15
45 x 15 (drop set back to 20)

+ HIIT circuit using steps
3 rounds @ 45 second intervals, 20 seconds rest
3 rounds @ 1 minute intervals, 35 second rest
3 rounds @ 30 second intervals, 20 second rest

Wow insane work out!! Any updates on which trainer you are going to go with?

Mirin your muscle mass!

[resilience5241]

Well....maybe I should update this.

Wow insane work out!! Any updates on which trainer you are going to go with?

I worked with the new guy for a couple weeks. After the holidays, his vacation (Jan. 1-9th) and me constantly going back and forth in my head, I decided to stick with my original trainer. We've been back at it for about 2.5 weeks and I don't think I'll ever try working with someone else again.

Mirin your muscle mass!

Thanks! Now it's time to see what's beneath all the fluffy layers!

1/30

DL
95 x 5
135 x 5
155 x 5
225 x 5
265 x 2
--SuperSet--
Inverted Rows
bodyweight x 12 x 3
Active Rest 20 burpees & crunches with 45 plate btwn each set

T-bar Row
65 x 15
70 x 15
95 x 12
105 x 8
--SuperSet--
Rear DB Fly
15 x 12 x 3
Active Rest 25 split jumps and variations of planking btwn each set

Pull-Downs
55 x 15
85 x 15
85 x 12
100 x 10
--SuperSet--
Hyper Extensions
35 x 20 x 3
Active Rest Misc ab exercises and stair sprints


Tonight I'll be incline walking to nowhere for 45 minutes. Saturday am is shoulder/tricep day with trainer.

[mavd]

I'm subbing you because your tag has "Detroit Red Wings" in it. Go Wings :-)

[flyfreefit]

Hey Twinnie! Will totally be supporting you through this! Let's get lean together <3

[IronCharles]

Looking good, Resilience! Digging those leg press numbers!





Keep killing it!

[BubsNBean]

In!!!

I must say, you're a shortie but you wear 171 very very well I suspect you're hiding lots of musklez!!! Can't wait to see your results!!!1

[ccmarks]

In! I loved your Keto log..personally fell off the Keto cut myself because I hated losing strength..it's a work in progress lol

Edit: looking back on it..I cut at way to much of a defecit..sometimes I wonder if I will ever learn lol

[Fawnl]

Innnn!!! Excited to see your progress girl!!!

[resilience5241]

I'm subbing you because your tag has "Detroit Red Wings" in it. Go Wings :-)

On spread with you, but yes, go Wings indeed!

Hey Twinnie! Will totally be supporting you through this! Let's get lean together <3

So excited to be on this journey with you! We will be unstoppable, lovely.

Looking good, Resilience! Digging those leg press numbers!



Keep killing it!

Thank you so much! Glad to have you here, IC!

In!!!

I must say, you're a shortie but you wear 171 very very well I suspect you're hiding lots of musklez!!! Can't wait to see your results!!!1

Thanks, Bubs!!! I'm just tryin to keep up with all you ladies around here. I can't wait to see what kind of muscles are hiding.

In! I loved your Keto log..personally fell off the Keto cut myself because I hated losing strength..it's a work in progress lol

Edit: looking back on it..I cut at way to much of a defecit..sometimes I wonder if I will ever learn lol

Thank you, CC! I started journaling again over there although I won't be tracking cals again until next Monday. I've fallen off the wagon plenty of times, the important step is getting back on and learning from it.

Innnn!!! Excited to see your progress girl!!!

So glad to have you! Hope you're feeling better!

11/31
45 mins incline walking (9.5 incline, 3.4 speed).

2/1
With trainer today

--Quardruple Set--
Side Raises
(21) 7 w/ 5, 7 w/ 10, 7 w/ 15
(30) 10 w/ 5, 10 w/ 10, 10 w/ 15
Rear DB Fly
20 x 10 x 2
DB Burpee + Press
20 x 20 x 2
V-Ups
20 x 20 x 2

--Quadruple Set--
BB Clean & Press
65 x 8
85 x 8 x 2
BB Press
45 x 15
55 x 15 x 2
DB Reverse Press
15 x 20 x 3
Plank Variations
x3

-Triple Set--
Dips
45 plate x 10 x 3
Press-Downs
35 x 15 x 2
40 x 10
Close Grip Push Up
12 x 3


Weigh-in: 175 lbs
-5 lbs since 1/15

[flyfreefit]

Nice workout my love

[BubsNBean]

Wow, workout looks intense!! And nice loss of 5lbs!!! Woot!

[resilience5241]

Nice workout my love

Wow, workout looks intense!! And nice loss of 5lbs!!! Woot!

Thanks girls! I was so excited to see that number down; it's the simple things in life.

2/2
Rest day. Lots & lots of studying so it was like a mental workout lol.


On deck for tonight are LEGS! Not sure if I'll have time for cardio or not. I have an exam from 6-930 and gym closes at 11 so we'll see.

[Wyomann]

Thanks girls! I was so excited to see that number down; it's the simple things in life.

2/2
Rest day. Lots & lots of studying so it was like a mental workout lol.


On deck for tonight are LEGS! Not sure if I'll have time for cardio or not. I have an exam from 6-930 and gym closes at 11 so we'll see.

What are you studying? Good job on the hard work so far.

[resilience5241]

What are you studying? Good job on the hard work so far.

Thanks, Wyo! I've studied just about everything you can imagine. I have enough credits for two Bachelor's but somehow I haven't earned one yet lol. Right now I'm in Business Management with a minor in German. Thinking about switching to Pol Sci/Philosophy with Law School in mind. Stick around for a week though, it'll change. :P

[ccmarks]

Wow girl great workout! It's also amazing to me to me that you get that great of a workout in..go to school..and last time we talked you worked in construction...pretty amazing

Congrats on the weightloss

[resilience5241]

Wow girl great workout! It's also amazing to me to me that you get that great of a workout in..go to school..and last time we talked you worked in construction...pretty amazing

Congrats on the weightloss

Lol, thank you! I am literally exhausted today and I didn't even get to my leg workout last night haha.

2/3
Class went late so the exam pushed back. Had a mile walk across campus to get to the gym and I hate rushing through leg day.

What I really wanted to do was go home and get in bed but I stayed and ran 20 mins of sprints then 25 mins of steady state after until they kicked me out to close up lol.