Tina's training log

**tina722** · 01-08-2018, 05:13 AM

There were two things that really stuck out for me.

1. Setting obtainable goals to generate momentum

2. Using the short and medium term goals to learn what's needed to reach the long term goal.

The second one especially - it voices some of what I do unconsciously, and to hear it spoken and writing this out now, just reinforces what I need to do. I need to set/speak/write out the goals and then recognize when I've reached certain milestones. I've done this for my nutrition habits and the practice really helps with moving forward and making changes. I don’t need to be perfect in my eating and training, but consistent and eventually the small changes will add up.

Fitting this in with my life, and not just focused on numbers, my longterm goal is living/training with Adrian, belonging to a gym with good equipment and having more of team of lifters to train with. Also, some cardiovascular fitness.

Numbers would be repping the 2plate, 1plate and 3 plates for squat/bench/dead. Actually, I'm not really sure how this will fit in with my current career progression, but it's something to think about (and stay focused on continuously reevaluating).

Short term goal is to reach the end of the cycle. I reached one max for squat (sorta) last year and two for deadlift. I find it easy to keep prolonging it without ever really testing out. Realistic #s are 255/150/310

Medium term is diet and drop 5-6 lbs and maintain strength. Maybe test all three on the same day - being able to hit the same (or +5 on each lift).

**tina722** · 01-08-2018, 05:20 AM

20180118 w40 bench#1

Rear delts to warm up

BP paused
bar, 95xsome
110x3 vid
125x3 vid
130x3 vid

SS
135x3
145x6
150x6 vid

Incline DBs
35sx8x3

Flys
25sx8x3

Pulldowns 4x12

Curls 4x12

Abs 100 reps

https://youtu.be/KJ9Kvq5mwUk

A nice easy workout to get us started. Week 40 ended up having two workouts only due to being sick and traveling. I start week 41 (1.8) tomorrow!

***
Going to wait a few days to weigh myself. I have a feeling I'm probably lighter than I feel atm.

I'll slowly ease into my nutrition plan and set some timelines for when the diet is going to come up. The timing will depend on how I'm handling the cold, how much work needs to get done and when the cycle end/start is.

**tina722** · 01-11-2018, 04:53 AM

20180109 w41 squat

Treadmill to warm up

BS
bar, 95,135 to warmup
185x2
215x2
230x2 vid
235x2 vid
235x2 vid
235x2 vid

Pause
175x3
175x3 vid

Close/High bar
165x6 vid
165x6 vid

Wide
95x10
95x10

Assistance
Harness squats, 3x12
leg curls, 3x12
leg extensions 3x12
calves 3x15
Abs 100reps

https://youtu.be/5M9l0f-tHHo

Pleased with how this day went. Volume PR, as I've only ever done one double at 235 before. These were all RPE8.5

**tina722** · 01-12-2018, 04:27 AM

20180110 w41 bench#1

Pulldowns to warmup

Pause BP
bar, 95xsome
115x2 vid
125x1 vid
135x1 vid
145x0 vid
135x2 vid
135x2

SS
145x6
150x6

DBs 15sx35, 20sx25x2
Flys 17.5sx12x2
Pulldowns 3x12
Rows 3x12
Curls 3x12
Abs 100reps

https://youtu.be/hq9wzCnSbmA

Bleh at missing the lift. Double bleh at going off plan after being frustrated about the miss. :/ :P

**Big_Sky_Guy** · 01-12-2018, 06:08 AM

Nice job on the 235 volume!

**bmgamble** · 01-12-2018, 07:17 AM

Nice job on squats. I need to get my head straight and attack them better. And happy belated new year!

**penny0527** · 01-12-2018, 07:38 AM

Just came in to catch up. You know I'm

at you going off plan!

**tina722** · 01-15-2018, 05:54 AM

Originally Posted by Big_Sky_Guy

Nice job on the 235 volume!

Originally Posted by bmgamble

Nice job on squats. I need to get my head straight and attack them better. And happy belated new year!

Originally Posted by penny0527

Just came in to catch up. You know I'm

at you going off plan!

Thanks all.

And lol, Penny. Can always count on you to catch that.

I *think* I'm getting better though....

**tina722** · 01-15-2018, 06:03 AM

20180111 w41 ssb

SSB
barx3
95x3
135x3
155x3
165x3 vid
170x3 vid

Weighted GHR 3x12
Seal rows 3x12
Curls 3x12
Abs 100reps

https://youtu.be/suQI2VRul70

Loving these SSB squats!

****

20180113 w41 Deadlifts

BS to warm up
bar, 95, 135 x5-6 each

FS
135x3
155x6
155x6 vid
155x6 vid

Deadlift
135x8
185x4
240x3
240x3 vid
240x3 vid

SLDL on cable since it was busy 3x12
Leg curls 3x12
Leg extensions 3x12
Hack Squat 3x12
Calves 3x15
Abs 100reps

https://youtu.be/0CBqU7KYp_4

FS have been hard the last few weeks. I think my back is generally more tired (heavy squats and bench lately) and its harder to stay upright. DL are feeling good and no hip pain - so major win there!

Did some ab wheel for ab reps and they made me soo sore.

****

20180114 w41 bench #2

Pulldowns to warmup

Incline press
45x8
75x8
80x8
80x8

CGBP
95x5
115x8
120x6 (PR, but should have been 8 reps)

OHP with DBs
25sx6x3

Pulldowns 4x12
Curls 4x12
I'll do abs tonight.

https://youtu.be/1LLrXvpU9h0

Another hard workout. Generally pretty high overall volume and weights are all close to max for the reps. I felt like form was pretty clean and this is just putting in the work.

**tina722** · 01-17-2018, 05:08 AM

20180116 w42 squat

Treadmill and leg curls to warmup

Back Squat
bar, 95, 135x5-6
135x3 vid
185x3 vid
210x1 vid
225x1 vid
235x3 vid PR
235x3 vid
235x3 vid Volume PR

Pause
185x3
185x3 vid

Close
170x6
170x6 vid

https://youtu.be/J6zopf-37lE

Leg curls 4x12
Leg extensions 4x12
Harness squats 2x12
Calves 3x15
Abs 50 reps

I'm still pretty sore/tired since Sunday, or so. Abs were very sore, so I didn't do too many. I recorded all of my warmups, because I wanted to compare speed across sets. I also managed to clean up the warm up a bit - reduce rep numbers and good jumps. Still at least 1 rep in the tank. Pause and Close weren't hard, but I was glad to only have two sets to do.

Also, this is 5 weeks in a row of squatting 225lbs+ and 9 weeks of 220lbs+.

I'm starting to feel pretty good about this weight range.

***
Weight is at a solid 140/141, so up 11-12lbs since July. Given how tired and sore I've been the last few days, I've been trying to eat a little more and get enough sleep. I'm back on my amino acid/creatine routine from the break (sick/traveling) and want to add in glucosamine.

**HARRYBEAST** · 01-17-2018, 05:46 AM

I need to get regular on the supps again. Pre-workout and aminos I am good at taking regularly. Multi, creatine, Vitamin C, Joiint support etc. I rarely make a whole week of consistently taking.

**tina722** · 01-19-2018, 04:21 AM

Originally Posted by HARRYBEAST

I need to get regular on the supps again. Pre-workout and aminos I am good at taking regularly. Multi, creatine, Vitamin C, Joiint support etc. I rarely make a whole week of consistently taking.

It's the same for me. It's easier for me to remember in the morning, but sometimes they give me stomach pains since I don't eat until I get to work. I should make more effort at night to remember, and get into that as a routine.

Creatine and aminos I mix into the (flavored) water that I bring to work, so that's easier to stay on top of.

**tina722** · 01-19-2018, 04:24 AM

20180117 w42 bench #1

Rear delts and pulldowns to warmup

BP
bar, 95x5-6
115x3
125x3 vid
130x6 PR - vid
130x6 volume PR - vid
115x8 PR - vid

CGBP
115x6
115x6 vid

https://youtu.be/WnFPdxwpMvE

Slingshot
135x2
145x3
145x3

DBs
15sx35
20sx25x2

Rows, 4x12
Curls 4x12
Pushdowns 4x12
Abs 50reps

Pretty surprised with this day in general. I wasn't sure how hard 130# would be. I did get in 80g carbs before/with this workout in addition to my normal preworkout caffeine, so that may have helped. I normally have 20-40g. Bar path was all over the place tonight. 130 was really hard, but it went up for both sets. 115x8 was not hard, to my surprise, still 2 reps in the tank.

**tina722** · 01-21-2018, 02:21 PM

20180118 w42 ssb squats

SSB
Barx3
95x3
135x3
155x3
165x3 vid

Leg extensions 3x12
BW split squats 3x12
Pulldowns 3x12
Abs 50 reps

https://youtu.be/fCoOlNUX27g

I still love the ssb squats, but I found this workout really hard. Thursday nights are always hard - still one more day of work and it's the third training day in a row. It is pretty short - I get done in 40-50min, so that helps.

******

20180120 w42 deadlifts

Treadmill and mobility circuit to warmup

BS @ bar, 95,135x 6ish each

FS
145x6
145x6
145x6 vid
PR for beltless FS weight/rep/volume

Deadlift
135x5
225x3
255x2 vid PR for beltless deads
255x2 vid
255x2 vid
280x1 vid
285x1 vid

https://youtu.be/d_vK3oOjBM4

SLDL w/25s
145x8
195x8
195x8

Leg curls 3x12
Harness squats 3x12
BW Split squats 3x12
Calves 3x15
Abs 60 reps

I was back in my flats for front squats and the lift was much easier. I can actually stay upright. I did them beltless (not for any particular reason), which is a PR for beltless also got all three sets done without a belt.

I changed my deadlift setup a bit. My hips always want to rise first, so I'm working on staying tight with the hips rising with shoulders.

Wade gave me some heavier singles to do. And I texted to ask if I could do a smaller jump first. I was told to stop overthinking it...

Did both singles. No off plan reps or sets.

**tina722** · 01-22-2018, 04:47 AM

Looks like I was a little optimistic when I said I was a solid 140/141, and it's going to take a little work to get over the 140 mark. Going to try to start tracking foods in a loose way to see if that can improve my intake.

Sunday 1/21/18
1. one potato and three egg cheese omelette
2. 60g carbs +40g protein with/around training
3. one potato and three egg and cheese omelette
4. corn chowder, chicken strips and wine

Monday 1/22/18 (somewhat planned already)
1. bagel with creamcheese +20g protein
2. steak burrito
3. chicken strips with potatoes + ice cream

**Fiction2Fitness** · 01-22-2018, 10:52 AM

Nice work on all of the lifts and following the plan. ;-) I usually don't use the belt for front squats but I'm still keeping it on the lighter side since my right hand isn't a fan. Maybe when I get it back up over 100 I'll use the belt. The food sounds delicious. Now I want to buy potatoes.

**penny0527** · 01-22-2018, 12:18 PM

You do 6 rep front squats? Yikes

**tina722** · 01-23-2018, 04:06 AM

Originally Posted by Fiction2Fitness

Nice work on all of the lifts and following the plan. ;-) I usually don't use the belt for front squats but I'm still keeping it on the lighter side since my right hand isn't a fan. Maybe when I get it back up over 100 I'll use the belt. The food sounds delicious. Now I want to buy potatoes.

Going off plan gives instant enjoyment/satisfaction, but I really need to learn to reign it in. Thanks - feeling pretty good about it.

For FS, that's kinda how I am - they've been programmed heavier until this week, which I needed the belt for. This week I was surprised to get it all done without the belt. Maybe I'm getting stronger?

If you do olympic style, you only need to keep one or two fingers under the bar. Not sure if that would help take the pressure off any?

mmm potatoes - been putting butter, cheese and salt on them, my favs!

Originally Posted by penny0527

You do 6 rep front squats? Yikes

It's not as bad as it sounds. At least for me.

Wade increased FS volume when DL was down and decreased the DL volume. It's staid up, even though deads have been reintroduced.

*****

1/23/18 planned foods

1. bagel + creamcheese, 20g protein
2. steak burrito
3. Another bagel probably
4. 60g carbs+20g protein around training
5. potatoes, cheese, butter with chicken strips

More food today because I'll be running around all day and tend to need it to get everything done. Training tonight!

**tina722** · 01-25-2018, 02:36 PM

20180123 bench #1

Pulldowns and rear delts to warm up

Pause bench
bar, 95 xsome
95x3
115x3 -vid
125x3 vid
135x1 vid
135x1 (fail second) vid
95xsome

https://youtu.be/fKL6r12JC0w

Pull downs and curls 4x12 each

I had just done a press day on Sunday, so a little off schedule, as I did this Tuesday night. Warming up, my hips and shoulder were hurting. And I was on the bench that is a little harder for me. It wasn't my night from the start. And then upon failing I threw a fit and skipped slingshots/dumbbell work.

Someday I'll be better about this.

**tina722** · 01-25-2018, 02:40 PM

20180124 w43 squat

Treadmill and leg extensions to warm up

BS
bar, 95, 135xsome
135x2
185x2
215x2
230x1 vid
245x2 vid
245x2 vid
245x2 vid

Pause
195x3
195x3

Close
175x6
175x6 vid

https://youtu.be/BoQvgsa0Qfw

Harness squats 4x12
Leg curls 4x12
Weighted GHR 3x12
BW split squats 3x8
Leg extensions 3x12
Calves 3x15

Because of the mess yesterday, I was really well rested for the training day. My hips still hurt, but it didn't interfere. 245# sets all had at least one in the tank. Pause and close were really easy, and I could have handled a lot of volume today (but I didn't do more). I didn't do wide stance, because I thought it might annoy my hips more.

****
1/24 foods
1. bacon and cheese omlette which I didn't finish
2. steak burrito which I didn't finish
3. 50g carbs+ 20g protein with training
4. Baked potatoes with cheese and butter

1/25 foods
1. bagel+ creamcheese+ 20g protein
2. steak burrito
3. oatmeal, apple+ 20g protein
4. 50g carbs with training
5. Dinner...I'm craving cheeseburgers, so maybe?

Not so great yesterday with the eating, but today is better.

**tina722** · 01-29-2018, 04:45 AM

20180125 w43 ssb squats

Did 155x3 + others
Also did some assistance

20180127 w 43 deadlfits
Treadmill and mobility circuit to warm up

BS
Bar, 95, 135x6

FS
135x3
155x6 vid
155x6 vid
155x6

DL
135x5
225x3 vid
255x3 vid
255x3 vid
255x3 vid

SLDL
135x8
135x8
135x8

Harness squats 3x12
Leg curls 3x12
Leg extensions 3x12
Calves 3x15
Abs 100reps

https://youtu.be/m3NYvE_684E

Just a tiny bit of hip pain today, not really noticeable though. FS were hard, as usual. DL moved pretty easily, despite the usual technical errors.

1/26 foods
1. bacon and cheese omlette + banana
2. crispy pork, boiled egg, rice
3. mac and cheese plus pulled pork
4. ice cream and beer

1/27 foods
1. pastries and 40g protein
2. 40g carbs with training
3. baconator and fries
4. Ramen, 20g protein and sea hag

1/28 foods
1. 3 egg, potatoe and cheese
2. 40g protein+ 50g carbs with training
3. Chicken and bean quesadilla with all the works + cranky

1/29
Need to make a plan so I don't fall behind
1. bagel, cream cheese + 40g protein
2. steak burrito
3. Chicken strips and salad with works maybe?

**tina722** · 01-29-2018, 04:48 AM

20180128 w 43 press#2

Rear delts and pulldowns to warmup

Incline
45x8
65x3
90x8 vid
90x8
90x8

CGBP
95x3
115x7 vid
115x6 vid

OHP push with DBs
25sx6
25sx6
25sx6

Rows 3x12
Pulldowns 3x12
Shrugs 2x20
Curls 4x12
Abs 100reps

https://youtu.be/l6IEasPEssQ

Last week and this week I was prescribed 80lbs for incline press, but I can't add and both weeks did 90lbs. I didn't realize until the middle of this session

. I got all three sets of 8 in today, but they were hard.

CG was also hard. Bar path is all over the place. No emotional blowup from failing today though.

**SophieM** · 01-30-2018, 03:30 AM

Always impressed with your strength. I've love to hit 255 lbs for DL in a meet (I just want RPS's awesome green plates LOL), and you're repping it!

**tina722** · 01-31-2018, 04:58 AM

Originally Posted by SophieM

Always impressed with your strength. I've love to hit 255 lbs for DL in a meet (I just want RPS's awesome green plates LOL), and you're repping it!

You just need a solid couple of months of training and you'll have it.

**tina722** · 01-31-2018, 05:00 AM

20180130 w44 squat

Leg extensions to warm up

BS
bar, 95, 135 xsome
135x3
185x3
215x2 vid
230x1 vid
240x1 vid
250x1 vid
250x1 vid
250x1 vid

Pause
200x3
200x3 vid

Close
185x6 vid
185x6

https://youtu.be/7R_g5UIyrLM

Leg press 4x12
Leg extensions 4x12
Leg curls 3x12
Calves 4x15
Abs 100reps

My hips and shoulder hurt today. Depth was pretty laughable. I think partly because of the pain, and partly because the camera angle was straight on (so more accurate) versus other days where it was angled. :/ Pause and close were easy.

**bmgamble** · 01-31-2018, 05:54 AM

Nice work despite all the pain. Those inclines sound brutal before cgbp. Solid sessions, nice work.

**MatTheCur** · 01-31-2018, 07:13 AM

Originally Posted by tina722

20180130 w44 squat

Leg extensions to warm up

BS
bar, 95, 135 xsome
135x3
185x3
215x2 vid
230x1 vid
240x1 vid
250x1 vid
250x1 vid
250x1 vid

Pause
200x3
200x3 vid

Close
185x6 vid
185x6

https://youtu.be/7R_g5UIyrLM

Leg press 4x12
Leg extensions 4x12
Leg curls 3x12
Calves 4x15
Abs 100reps

My hips and shoulder hurt today. Depth was pretty laughable. I think partly because of the pain, and partly because the camera angle was straight on (so more accurate) versus other days where it was angled. :/ Pause and close were easy.

Despite being in "sore/pain" those looked decently smooth!

I like to warm up my shoulders using a mini-band, doing pull aparts and dislocations. I find it helps get my shoulders fired for setting up under the bar. Else I'm tight af.

**SophieM** · 01-31-2018, 09:26 AM

Originally Posted by tina722

You just need a solid couple of months of training and you'll have it.

Maybe by the end of the year if I can somehow manage to get it together and be consistent.

**bigwade800** · 01-31-2018, 09:29 AM

get a coach an d consistent training and then hammer those sessions and get it done

**MatTheCur** · 01-31-2018, 10:29 AM

Originally Posted by bigwade800

get a coach an d consistent training and then hammer those sessions and get it done

Also, when you get a coach (do it, they're awesome), LISTEN TO YOUR COACH AND DON'T FREELANCE.

/soapbox

Thread: Tina's training log

Thread Tools

Search Thread

Similar Threads

Tina's 6 week supplement challenge - Magnum + HIT

All in: AD's training log (Kelei's Intermediate/Advanced Routine)

Tina's Building It UP with Pure-Amino

Training with BBS Bodyform: Tina's log

Tina's testing out No-Beta

Bookmarks

Bookmarks

Posting Permissions