I even lift, Brah!

[resilience5241]

Totally understand what you are saying. So many azzholes out there....

No doubt, but bad btch crew is checking in, we can handle 'em

2/13
Bench Press
65 x 20
85 x 20
115 x 10
125 x 8
135 x 5
135 x 4

--Super Set--
Incline DB Press
20 x 20
25 x 15
30 x 10
35 x 8
DB fly
15 x 20
17.5 x 15
20 x 12
20 x 12

--Super Set--
Upper/Lower/Center Cable Fly
15?? x 10 x 3 each (not sure about weight here, was at a gym I don't go to often and the #'s on the cable weights are too worn down to see lol)
Close Grip Push-Ups
10 x 3

1-Arm Cable Pressdowns
15?? x 10 x 3 each

--Triple Set--
Close Grip Bench Press
65 x 20
85 x 12
95 x 10
Kickbacks
15 x 10 x 3 each -- As a side note....I HATE THESE. It's so stupid but I can never get my form right. I always end up hurting my delt because I lock-out my shoulders and do something funky when I go to actually kick it back. Stupid.
DB Skullcrusher
15 x 10 x 3 --Did these lying on the floor so I could 'reset' each rep. Takes any of the swing out of the motion, feel dat burn.


I felt like I had so much energy while I was at the gym yesterday. I was lacking some kind of mental motivation though. Plus I forgot my iPod which killed my vibe for doing cardio. Glad I went and got in a decent workout, but wishing I would have pushed myself to stay and do a little more.

[BubsNBean]

No doubt, but bad btch crew is checking in, we can handle 'em

2/13
Bench Press
65 x 20
85 x 20
115 x 10
125 x 8
135 x 5
134 x 4

--Super Set--
Incline DB Press
20 x 20
25 x 15
30 x 10
35 x 8
DB fly
15 x 20
17.5 x 15
20 x 12
20 x 12

--Super Set--
Upper/Lower/Center Cable Fly
15?? x 10 x 3 each (not sure about weight here, was at a gym I don't go to often and the #'s on the cable weights are too worn down to see lol)
Close Grip Push-Ups
10 x 3

1-Arm Cable Pressdowns
15?? x 10 x 3 each

--Triple Set--
Close Grip Bench Press
65 x 20
85 x 12
95 x 10
Kickbacks
15 x 10 x 3 each -- As a side note....I HATE THESE. It's so stupid but I can never get my form right. I always end up hurting my delt because I lock-out my shoulders and do something funky when I go to actually kick it back. Stupid.
DB Skullcrusher
15 x 10 x 3 --Did these lying on the floor so I could 'reset' each rep. Takes any of the swing out of the motion, feel dat burn.


I felt like I had so much energy while I was at the gym yesterday. I was lacking some kind of mental motivation though. Plus I forgot my iPod which killed my vibe for doing cardio. Glad I went and got in a decent workout, but wishing I would have pushed myself to stay and do a little more.

Damn strong benchin!!! Jeebus!!!

Oh, and.... Happy V Day!

[resilience5241]

Damn strong benchin!!! Jeebus!!!

Oh, and.... Happy V Day!

Awwwe, thanks Bubs!!! Happy Vday to you and Wyo both!

[thehobbes]

Great benching, strong cgbp too! Oh man, sucks to forget your ipod, not sure if I could run at all without it unless something hungry was chasing me.

[resilience5241]

Great benching, strong cgbp too! Oh man, sucks to forget your ipod, not sure if I could run at all without it unless something hungry was chasing me.

Haha I'm the same way, thought I was gonna go crazy without it!

2/16

--Super Set--
DL
135 x 15
185 x 8
205 x 8
225 x 5
225 x 5
Inverted Row
10 x 4

ACTIVE REST: 20 jump squats

--Super Set--
Pull Downs
70 x 20
85 x 12
100 x 10
100 x 10
Lat Press Downs
40 x 20
55 x 15 x 3

ACTIVE REST: Caterpillar burpees

--Super Set--
Seated Cable Row
70 x 15
85 x 15
100 x 10
100 x 10
BB Row
65 x 20
85 x 11 (grip = non existent)
115 x 6 (reverse grip)
115 x 6 (normal grip with straps)

ACTIVE REST: 30 second mountain climbers

+20 mins HIIT & 1 hr 5 mins steady state

12/15

Rest day

2/16

20 min ab circuit and 1 hr 10 mins steady state

On the chopping block tonight is legs. Will probably mostly focus on quads and calves since hammies had their day for justice last week.

[thehobbes]

Good DL progression OP. I read your reply about the height/weight, lol I looked and I actually don't know how to delete it all together, thought I finally had that bodyspace thing figured out but it has hornswaggled me again! I tried.

[Wyomann]

You better enter the bench press competition on misc!

[resilience5241]

You better enter the bench press competition on misc!

Hobbes already kicked my ass at it and she's lighter than me lol I'm lucky to put up 155 right now.

Not to mention the gal throwing up 210 @ 135 like it's nothing O_O

Edit: Didn't realize there were weight classes...may try for 2nd place lol

[resilience5241]

Good DL progression OP. I read your reply about the height/weight, lol I looked and I actually don't know how to delete it all together, thought I finally had that bodyspace thing figured out but it has hornswaggled me again! I tried.

Lol! I appreciate the effort!

[thehobbes]

Hobbes already kicked my ass at it and she's lighter than me lol I'm lucky to put up 155 right now.

Not to mention the gal throwing up 210 @ 135 like it's nothing O_O

Edit: Didn't realize there were weight classes...may try for 2nd place lol

Yeah I saw that, thank goodness I'm plump so I can stay the hell away from that weight class lmao. My mind is full of fuk from watching that though, feels like I should be putting up 235 at my bw, hmmm.

[resilience5241]

Yeah I saw that, thank goodness I'm plump so I can stay the hell away from that weight class lmao. My mind is full of fuk from watching that though, feels like I should be putting up 235 at my bw, hmmm.

No doubt, thankful to be in the fluffy class on this one lol. I feel like I should be able to handle more on bench too...what da F man.


2/17
Squat
135 x 15
155 x 12
185 x 10
205 x 6

--Super Set--
Leg Press
315 x 20
405 x 20
495 x 20
455, 405, 315 x 10 dropset
Walking DB Lunges
20 x 20
30 x 20 x 2

Leg Extension
50 x 20
70 x 18
100 x 10 + 10 half reps for burn out

+ 45 mins steady state

Pretty quick leg day. Mondays & Tuesdays are my days that I just really need extra hours.

[ccmarks]

That's was some awesome benching..I can get 135x2 and thats it. Man I wish I could squat like you! I hate them so much..

[flyfreefit]

No doubt, but bad btch crew is checking in, we can handle 'em

2/13
Bench Press
65 x 20
85 x 20
115 x 10
125 x 8
135 x 5
135 x 4

So Jelly <3

[resilience5241]

That's was some awesome benching..I can get 135x2 and thats it. Man I wish I could squat like you! I hate them so much..

Are you kidding? Your bench is amazing, esp considering how much lighter you are than me. If you really wanna see some ridiculous squatting you should follow the beautiful flyfreefit below your post...she just PR'd 305 yesterday (or the day before?)

So Jelly <3

You're kickin my ass on DL & Squat...I have to have some dignity. :P



Ughh so I've been without a computer for like a week now. Definitely not trying to update this on my phone either lol. I'll just recap the weekend.

2/22
-----------WITH TRAINER---------

DL
95 x 20
135 x 10
185 x 6
225 x 6
245 x 3
x Light active rest to allow lower back recovery

DB Rows
30 x 20, 16, 15, 10, 7 (each set til failure, had to match with opposite arm)
35 x 14, 10, 7 (each set til failure, had to match with opposite arm)

ACTIVE REST: 15 burpee push-ups

Resistance Band Assisted Pull-up
10 x 3 Wide grip
10 x 3 Narrow grip

Preacher Curl
45 x 15
55 x 12
65 x 10 (+ negatives)

--Super Set--
BB Curl
40 x 15
40 x 15
40 x 15 (+ negatives)
DB Hammers
15 x 15
20 x 12
20 x 12 (+ pulses)

+ ab circuit, & 1 hour steady state.

WEIGH-IN: 171
-9 lbs since 1/15

2/23

25 mins HIIT and 1 hr 15 mins steady state.

[Fawnl]

Burpee push-ups?

wouldratherbedead/10

[mavd]

WEIGH-IN: 171
-9 lbs since 1/15

2/23\

Wow! W2G! I guess I need to be taking tips on your diet/cardio training over here instead of just being awed by your bench numbers lol.

[thehobbes]

Congrats on the weight loss, you're doinitrite.jpg OP, excellent DLing up there too!

[flyfreefit]

1 hour steady state.

WEIGH-IN: 171
-9 lbs since 1/15

2/23

25 mins HIIT and 1 hr 15 mins steady state.

Damn girl congrats on the weight loss! That's a lot of cardio though not sure if want. hehe. Do you get bored doing steady state for that long?

[ccmarks]

Man congrats on the weight loss! That's awesome!

Thanks for BP compliment I'm sticking in there..I'm almost mirrorin your DL

Your biceps were probably killing you after all that and with negatives!

Yeah the Burpee push-ups suck a$$..so not my definition of active rest lol

[resilience5241]

Burpee push-ups?

wouldratherbedead/10

Tell me about it! My trainer has made me do every kind of burpee you can think of. The first time he told me to do 'centipede burpees' I was like..okay, now you're just makin this sh!t up....

Wow! W2G! I guess I need to be taking tips on your diet/cardio training over here instead of just being awed by your bench numbers lol.

Aha, thank you! Having a trainer definitely helps. He tells me what to do and I (usually) do it lol.

Congrats on the weight loss, you're doinitrite.jpg OP, excellent DLing up there too!

Thank you! I was tellin' Mel yesterday that I can't believe I'm still able to pull the way I have been. I've been extremely strict about my diet the last few weeks. I have a feeling the last time I ran Keto I wasn't being consistent enough 'cause my lifts were sufferin bad then.

Damn girl congrats on the weight loss! That's a lot of cardio though not sure if want. hehe. Do you get bored doing steady state for that long?

The first couple days I started at 45 mins and even then I was like "ughhh, why me" but now I actually look forward to it. For steady state I am legit at a snail pace (4.0 incline @ 2.8-3.0 speed) just enough to keep my HR around 140. Downloading Netflix on my phone was the best idea ever...now I just watch and episode of something and BAM, done.

Man congrats on the weight loss! That's awesome!

Thanks for BP compliment I'm sticking in there..I'm almost mirrorin your DL

Your biceps were probably killing you after all that and with negatives!

Yeah the Burpee push-ups suck a$$..so not my definition of active rest lol

I know! You're killin DL too. Burpee push-ups didn't suck as much as what I did yesterday lol (below).


2/24
--Quadruple Set--
DB Press
30 x 20
35 x 15
40 x 11
45 x 8
Side Raise, Front Raise, Rear Fly
10 x 20 ea
12.5 x 15 ea
15 x 15 ea
20 x 10 ea (fried...fried....fried..)

--Triple Set--
Sitting Side Raise Machine...Thing
20 x 15 x 3
Plate Front Raise
25 x 15
45 x 5
45 x 5
BB Upright Row
45 x 15
55 x 15
55 x 12

--Super Set--
Burpee DB Clean and Press
25 x 15 x 3
Push-Up Push-Backs
15 x 3

+ 22 mins HIIT and 1 hour steady state

[paiger0321]

Longtime lurker finally innn amazing workouts- bench and deadlift strength are out of this world. Congrats on the weight loss!

[ccmarks]

Umm hell no on the Burpee clean and press lol srs

Okay semi srs...wondering how much i would feel like death afterwards. Was that a 25lb dumbbell each arm? Holy cr@p

[resilience5241]

Longtime lurker finally innn amazing workouts- bench and deadlift strength are out of this world. Congrats on the weight loss!

Thanks for joining in, and the compliments and the congratulations! Lurk no more my friend

Umm hell no on the Burpee clean and press lol srs

Okay semi srs...wondering how much i would feel like death afterwards. Was that a 25lb dumbbell each arm? Holy cr@p

Lol they are not kind, that's for sure. It was 1 DB per arm...give them a try sometime, my heart rate was at 196 after I finished my first and second sets...third set I took a break mid way haha.

2/25
-------WITH FELLOW FEM-MISCER-------

Squat
95 x 15
135 x 10
155 x 10
155 x 6
185 x 2

Leg Press
245 x 20
335 x 20
385 x 15
425 x 10

--Super Set--
Pyramid Extensions
30, 45, 60, 60, 45, 30 x 10 (one set - total 60 reps)
30, 45, 60, 60, 45, 30 x 8 (one set - total 48 reps)
30, 45, 60, 45, 30 x 10 (one set - total 50 reps + 10 pulses)
Walking Lunges
BW x 10ea x 3

Lying Ham Curl
40 x 20 (negatives on way back)
50 x 20 (" ")
65 x 15
80 x 10

--Super Set--
SLDL
70 x 15 x 3
Glute Bridges
70 x 10 x 3 (all paused rep)

Seated Calf Raise
35lbs - 3 second count for raise, 10 second hold at top, 3 second count lowering, 5 sec count at bottom x 8 + 10 reps after
45lbs - all the same but x 5 + 10 reps after
4 set dropset starting with 65 to 55 to 45 to 35 + 10 reps with 25 for burn out.



Good luck deciphering all of that lol. Sometimes it's hard to organize it to make sense.

Trainer and I decided to incorporate a version of IF just to keep things interesting. Eating my cals (still ~1950) before my workout (which is always somewhere between 6 & 8pm). So my last meal for the day is around 5:30 then nothing else until around 6:30 the next day. Except I eat 5oz of chicken PWO. Today is day 4 of doing so. Kinda sucks going to bed hungry, but we've had positive results with this before. I'm also hoping within the next 2-3 weeks I'll be able to have a carb meal since this is my 6th week in depletion. I want a crepe with strawberries and nutella and maybe a piece of sushi or two...that ought to taste nice together.

[paiger0321]

Will no longer just lurk, yay!

INSANE volume and weight on those leg presses, WHAT?! :O Wowwza... shocked

[resilience5241]

Will no longer just lurk, yay!

INSANE volume and weight on those leg presses, WHAT?! :O Wowwza... shocked

Thanks! Just saw your journal in your sig, willfollow/10.

2/26
Bench Press
95 x 2
105 x 2
135 x 2
145 x 1
95 x 12
105 x 10
105 x 10
105 x 8 + 3 negatives

(was attempting to make #'s for the BPC in the misc...just wasn't the day for it I suppose. Will try again next week.)

--Super Set--
Incline Press
25 x 20
30 x 20
35 x 15
40 x 10, 30 x 10 - dropset
Elevated Leg Push-Ups
10 x 3

--Super Set--
Smith Machine Push Ups
Start with bar 2 notches up from the ground and do push ups off the bar til failure
Raise 2 notches, push ups off the bar til failure
Raise another 2 notches (almost chest level) push ups off bar til failure
Incline Flys
15 x 20
15 x 20
20 x 15
25 x 8

--Super Set--
Cable Tricep Pulls
40 x 20
55 x 15
55 x 15
Close Grip Push Up
BW x 8
BW x 7
BW x 8

--Super Set--
Seated Tricep Press
50 x 20
60 x 20
85 x 15
Smith Machine Close Grip Push Ups
Same as above Smith except close grip til failure x 3


+18 mins HIIT and 1 hour 10 mins steady state

P: 147
F: 153
C: 24
Cals: 2061

Decided today I hate keeping two journals (had a Keto log going). Keto section isn't very active and way easier for me to look back at all my info in one place.

[meimonsta]

Oh yes, another strong as fark female! Nice lifting, congrats with weight loss too. In!

[resilience5241]

Oh yes, another strong as fark female! Nice lifting, congrats with weight loss too. In!

Thank you! I'm happy to be joining in on so many strong female logs - will definitely subscribe to yours!

[bigfish18q]

In on dis. Not sure how I missed your journal

Edit: And get your ass in the BP comp!

[resilience5241]

In on dis. Not sure how I missed your journal

Edit: And get your ass in the BP comp!

Welcome, Fishy! I will definitely be entering...I would just like to submit something that isn't embarrassing for my wt class lol.

2/27

DL
135 x 10
185 x 10
225 x 8
245 x 8
255 x 3

Thinking I might try sumos next week...I've never attempted one but curious what kind of weight I could pick up.

Super Set
Lat Pull-Down
35kg x 15 (front & back)
50kg x 10 x 3 (front & back)
Lat Straight Bar Press Down
30kg x 10 x 4

Triple Set
"Motorcycle" Cable Pulls
20kg x 12 x 4
Inverted Row
BW x 10 x 3
BB Row
70 x 15 (Underhand & Overhand)
80 x 10 (U & O)
135 x 5 (Overhand only)

Super Set
Cable Curls
25kg x 15 x 3
Lying Cable Hammer Curls
15kg x 15 x 3

Super Set
Preacher Curl
45 x 12 x 3
DB Hammer
20 x 15(ea) x 3

+ 1 hr 5 mins steady state.

Pro: 131
Fat: 148
Carb: 16
Cals: 1920

Tomorrow starts week 7. Won't be weighing in this weekened (because I'll be at THE ARNOLD ) but I can tell you from what the scale said yesterday (on a full stomach even) that I'm still heading in the right direction.

[bigfish18q]

Good luck with the sumo's! I really liked them as a change up to my conventional. I pulled roughly the same amount, but it felt more smooth for me.

Edit: Here we come Arnold!