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!
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Thread: I even lift, Brah!
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11-27-2013, 11:03 AM #1
I even lift, Brah!
If it is important to you, you will find a way.
If it's not, you will find an excuse.
STRONGMAN TRAINING/KETO LOG:
http://forum.bodybuilding.com/showthread.php?t=158537933
IG: willflex4cookies
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11-27-2013, 07:41 PM #2
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12-02-2013, 05:29 AM #3
Love me some bacon
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.
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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.Last edited by resilience5241; 12-02-2013 at 05:38 AM.
If it is important to you, you will find a way.
If it's not, you will find an excuse.
STRONGMAN TRAINING/KETO LOG:
http://forum.bodybuilding.com/showthread.php?t=158537933
IG: willflex4cookies
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12-02-2013, 05:38 AM #4
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).If it is important to you, you will find a way.
If it's not, you will find an excuse.
STRONGMAN TRAINING/KETO LOG:
http://forum.bodybuilding.com/showthread.php?t=158537933
IG: willflex4cookies
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12-02-2013, 05:41 AM #5
Nice work, you are looking good. Mirin that routine: sleep - work - lift - bacon
- Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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12-02-2013, 06:19 AM #6
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 restIf it is important to you, you will find a way.
If it's not, you will find an excuse.
STRONGMAN TRAINING/KETO LOG:
http://forum.bodybuilding.com/showthread.php?t=158537933
IG: willflex4cookies
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12-02-2013, 06:23 AM #7
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12-02-2013, 08:01 PM #8
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12-02-2013, 08:18 PM #9
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12-03-2013, 05:47 AM #10
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12-03-2013, 05:58 AM #11
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.If it is important to you, you will find a way.
If it's not, you will find an excuse.
STRONGMAN TRAINING/KETO LOG:
http://forum.bodybuilding.com/showthread.php?t=158537933
IG: willflex4cookies
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12-05-2013, 05:34 AM #12
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.If it is important to you, you will find a way.
If it's not, you will find an excuse.
STRONGMAN TRAINING/KETO LOG:
http://forum.bodybuilding.com/showthread.php?t=158537933
IG: willflex4cookies
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12-05-2013, 05:20 PM #13
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12-05-2013, 07:24 PM #14
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12-28-2013, 02:39 PM #15
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01-31-2014, 10:23 AM #16
Well....maybe I should update this.
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.
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.If it is important to you, you will find a way.
If it's not, you will find an excuse.
STRONGMAN TRAINING/KETO LOG:
http://forum.bodybuilding.com/showthread.php?t=158537933
IG: willflex4cookies
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01-31-2014, 11:41 AM #17
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01-31-2014, 11:57 AM #18
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01-31-2014, 12:24 PM #19
Looking good, Resilience! Digging those leg press numbers!
Keep killing it!★DSC★
★MISC Cologne Crew★
★4200 cals a day crew★
★Squat Booty Sorority Fan Club★
★Forum Member #109,914,313★
► ► ►Dirty South Crew gear: https://www.zazzle.com/s/thedirtysouthlifts ◄ ◄ ◄ (Proceeds go to children's charities)
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01-31-2014, 12:33 PM #20
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___________________________________________________________
**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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01-31-2014, 12:45 PM #21
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 lolLast edited by ccmarks; 01-31-2014 at 02:09 PM.
*Saved by the blood of the Lamb crew*
Maryland licensed Physical Therapist Assistant
Squat/Bench/Deadlift
205/150/300
Blackbelt in GoJu Karate
Blackbelt in America Kickboxing
Purple belt in Renzoku Jiu-jitsu
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01-31-2014, 03:24 PM #22
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02-01-2014, 11:56 AM #23
On spread with you, but yes, go Wings indeed!
So excited to be on this journey with you! We will be unstoppable, lovely.
Thank you so much! Glad to have you here, IC!
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.
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.
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 1/15If it is important to you, you will find a way.
If it's not, you will find an excuse.
STRONGMAN TRAINING/KETO LOG:
http://forum.bodybuilding.com/showthread.php?t=158537933
IG: willflex4cookies
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02-01-2014, 01:33 PM #24
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02-01-2014, 01:55 PM #25
Wow, workout looks intense!! And nice loss of 5lbs!!! Woot!
___________________________________________________________
**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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02-03-2014, 06:10 AM #26
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.If it is important to you, you will find a way.
If it's not, you will find an excuse.
STRONGMAN TRAINING/KETO LOG:
http://forum.bodybuilding.com/showthread.php?t=158537933
IG: willflex4cookies
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02-03-2014, 07:09 AM #27
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02-03-2014, 07:30 AM #28
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
If it is important to you, you will find a way.
If it's not, you will find an excuse.
STRONGMAN TRAINING/KETO LOG:
http://forum.bodybuilding.com/showthread.php?t=158537933
IG: willflex4cookies
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02-03-2014, 04:35 PM #29
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*Saved by the blood of the Lamb crew*
Maryland licensed Physical Therapist Assistant
Squat/Bench/Deadlift
205/150/300
Blackbelt in GoJu Karate
Blackbelt in America Kickboxing
Purple belt in Renzoku Jiu-jitsu
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02-04-2014, 05:48 AM #30
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.If it is important to you, you will find a way.
If it's not, you will find an excuse.
STRONGMAN TRAINING/KETO LOG:
http://forum.bodybuilding.com/showthread.php?t=158537933
IG: willflex4cookies
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