TweetU are a.insperation to us.all
TweetU are a.insperation to us.all
TweetUr the best girl
TweetMini update...still around. Life has been busy but just a little extra thrown into the craziness. Head cold spread through the family into me...somehow I managed to get the full blown evil version. I've had it for about 11 days now. Lol Made it to the gym everyday except Thursday but I did use the week as more of an active recovery week. I went higher on the reps and didn't squat or deadlift. I am shooting for a normal week this week.
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
Tweet
Hope you are feelin better? take that time to rest your body. It will remember where you left off
Veritas Vos Liberabit
TweetFinally broke down and got an antibiotic late Wednesday. Seems to be helping! These things usually last 2-3 days tops! Not 3 weeks! It's been crazy! How are you feeling?
Thank you baby! I have definitely not pushed as hard as normal. Today's workout finally like a pretty good workout!
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
Tweeti feel you on the cold kat. big time feel you
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TweetHope you feel better and can get back to it!
TweetThank you! I am feeling much better! Getting better each week!
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
TweetPush Day 1
Bench
45x8
65x8
85x8
105x5
115x5
125x5
130x5
115x8
Squats (heels on 5lb plates)
Bw x15
45x10 w/ hip circle
95x8 w/ hip circle
135x5
155x5
165x5
175x5
185x5
195x5- feet flat
135x8-feet flat
Push press
75x6
85x6
95x5
105x4
105x3
Lateral raises
15x12
15x12
15x12
15x12
10x15
7.5x15(front to side/side to front)
DB rotations
10x25
10x25
10x25
Machine lateral raises
30x12
30x12
30x12
30x12
Cable ab crunches (superset throughout workout)
165x15x8
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
TweetFood porn- lunch today was leftovers from Saturday night. Grilled chicken with lime/cilantro rice, and a black bean salsa with corn, roasted tomato, red bell pepper, and poblano peppers. I am bad about getting caught up cooking the same things over and over. This was a nice venture out of the box per say! I enjoyed it!
Breakfast was a shake and banana, snack was maybe a T of pb (busy morning), and dinner was a beef "stir fry" with sirloin, broccoli, and noodles.
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
TweetPull day 1-Tuesday
*no deads today -annoying piriformis*
Foam roll glutes/lower back/hams/IT Band
Pull ups- various grips, body weight, and some sets with a light band
7 sets of 6-10
DB row
55x10
65x10
75x10
Superset:
Wide grip pulldowns
100x15
120x12
120x12
120x12
Cable rope row high/low
57.5x15
65x12
65x12
65x12
65x12
Seated cable rows
120x10
120x10
120x10
120x10
Machine rev flyes
55x20
55x20
55x20
55x20
I think that was most of it. Forgot to write it all down.
Wednesday- 20 mins sprints
Thursday
AM-
Headed for the gym at 5. There was a train stopped on the train tracks that run through town. Long story short, I was unable to get around so I went to the dam about 5:30 and walked. It was very peaceful and dark. Turned out to be a time of prayer and quiet time with God! I really needed it too!! God always knows best!
Lunch- went to the gym
Push day 2
Bench
45x10
65x8
85x6
105x5
115x5
125x5
130x5
Squats
Bw x 15
45x10
95x8
135x5
155x5
165x5
175x5
185x5
195x5
Front squats
75x10
95x10
105x10
115x10
115x10
DB press
25x12
30x10
35x8
35x7, 25x6, 15x10 all to failure
Side lateral raises
15x12x3 sets
Machine lateral raises
30x12x3
Cable flyes
25x10
20x15
22.5x12
Friday
Pull day 2
Deadlifts
45x8
95x5
135x5
155x5
175x5
195x5
205x5
215x5
185x5
Machine ISO wide rows
150x15x4
Pull ups
5 sets of 8-10
Straight arm pulldowns
42.5x12x3
DB curls
20x10
25x8
25x8
Ab crunches
65x15x2
72.5x10x2
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
TweetHey hey everyone! Just dropping in. Finally worked up the nerve to video some of my deads today. I don't sumo much but today felt like a good day for them. I have also been doing front squats in place of some of my back squats. Worked up to a few sets of 115/120 yesterday. Today I focused mostly on deads as well as some pull-ups and other accessory work. Did sets of 5 up to 225 and then switched to singles. By the time I got to 255- I was SO close and just couldn't get it up the last bit. I know if I wouldn't have done so many working sets before hand, I would've gotten it. So here ya go. Sorry for the odd angle--oh, and I don't know how to make 1 video out of the 3.
235
245
255-fail
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
Tweetyour a beast lady. couple of off the wall crititques that should drive your numbers up. remember knees out on sumo just like in squats. dont let them collapse in on you, you lose power and drive that way. 2- widen out your stance outside of shoulder width as well. that will give you more hip drive and also more weight and put you in a stronger position. i will see if i can dig up some good form videos. you should be cranking over 300 for singles no problem at all
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